Update

Hit hard with the hayfever over the weekend. Just ran easy Saturday for 10km then long run Sunday 21km at just under 4:30 average, both time not breathing too well. Heat has come in as well, 31 today and 200s on the track weren't great. Spent a bit too much time on the track I think and it ight be part of the reason why I get injured this time every year. Decided no more track until after Nepal, just work on building a base back up and worry about the speed after Christmas.