4/8/11 – very sore groin (where i had hernia op) after the race, so i just did 5x110s with walk back recovery
5/8/11 – groin still sore, did 2 sets of an abs workout then some upper body lifting
6/8/11 – groin getting better, able to shoot out of blocks; 2x30m, 2x40m, 1x50m