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Training Log Archive: GaryHouse

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  trail running 8 7:31:00 40.6(11:06) 65.34(6:54) 1094
  road running1 2:00:00 13.8(8:42) 22.21(5:24)
  walking1 1:30:00 3.8(23:41) 6.12(14:43) 320
  Total10 11:01:00 58.2(11:21) 93.67(7:03) 1414
  [1-5]8 8:39:00

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Saturday Oct 15, 2016 #

9 AM

trail running (regeneration) 57:00 [1] 5.1 mi (11:11 / mi) +336m 9:17 / mi
shoes: Salomon Speed

did an easy run as suggested with some friends rather than the speed variations.

Took it very easy and again no real knee issues.

4 PM

walking (walk) 1:30:00 [0] 3.8 mi (23:41 / mi) +320m 18:46 / mi
shoes: Salomon Speed

short hike with winter and Charlotte. No issues

Friday Oct 14, 2016 #

10 AM

trail running (training plan) 1:37:00 [3] 11.2 mi (8:40 / mi) +295m 8:00 / mi
shoes: Salomon Prototype


First morning in a long time it has been raining which was actually quite nice!

Went down to the canal towpath to run with Wednesdays knee trouble having no reaction since....

Quite un-eventful really

The run was out and back to Llangollen and the only hing I had to concentrate on was not speeding up once I had turned around which is easy to do I guess.

Could feel the knee twinge again in the last 30 minutes but nothing like Wednesday.

Thursday Oct 13, 2016 #

8 AM

trail running (regeneration) 47:00 [1] 3.1 mi (15:10 / mi) +10m 15:01 / mi
shoes: vivo primus trail

easy run with the dog across fields.
6 PM

trail running (work/regen) 52:00 [0] 2.2 mi (23:38 / mi)
shoes: vivo primus trail

Easy coaching with the group - no issues

Wednesday Oct 12, 2016 #

10 AM

trail running (training plan) 1:02:00 [3] 8.2 mi (7:34 / mi) +48m 7:26 / mi
shoes: Salomon Prototype

60' Steady + 6 x Hill Sprints

Went to the local country park so good flat trail or tarmac to run on...had already done some coaching so felt good and ready for the run.

Apprehensive start with the knee problem but didn't feel anything once I got going.

First 20 minutes felt relaxed and didn't need to try hard to keep it steady.

I did start to feel the knee start to become "niggly" around this time but it didn't get any worse.....close to 30 minutes in and now I could definitely feel it more. Hard to describe but almost like it was stiffening up....

I thought I would get to half way and attempt the hill sprints as it says in plan but maybe call it a day for the steady running

there is a decent hill that splits the park in two which I had planned for the hill sprints but miss timed it and got there after 36 minutes instead of halfway through....front left of knee was a little sore.

Any kind of quad stretch did not aggravate it or much else while I was just standing still....I have a feeling it may be popliteal issue again.

I got my thumb in the area that Duncan had and applied some pressure for a minute or two before trying the hill sprint.

Couldn't feel a thing?

Did all 6 with recovery and knee was OK.

Completed the rest of the 60 minute steady and knee felt better than before....

So got through the session and had no bad reaction since but obviously something not right.

Apart from concentrating on my knee for 90 minutes the running was easy.

Tuesday Oct 11, 2016 #

8 AM

trail running (regeneration) 39:00 [1] 3.4 mi (11:28 / mi) +111m 10:25 / mi
shoes: vivobarefoot Trail Freak

easy run with the issues.

Monday Oct 10, 2016 #

9 AM

trail running (work/regen) 42:00 [1] 3.1 mi (13:33 / mi) +124m 12:03 / mi
shoes: vivo primus trail

easy coaching session on grassy trail, didn't feel knee problem at all on any up or downhills but did not need to run more than regen pace
5 PM

trail running (work/regen) 55:00 [1] 4.3 mi (12:47 / mi) +170m 11:24 / mi
shoes: vivo primus trail

Easy group coaching - still no reaction to the knee with easy running and avoided any drills that would aggravate it.

Calves a little tight from the longer flat run on Sunday so did some work on them at home , felt the knee very slightly on the drive home though.

Sunday Oct 9, 2016 #

11 AM

road running (long run) 2:00:00 [3] 13.8 mi (8:42 / mi)
shoes: Salomon SLAB Sense


Had already been for a short walk so arrived at the track energised to run

First few laps felt strange and was spent staring at watch and fiddling with the kit I was wearing, was a very nice day so just shorts and T-Shirt

Felt really easy and good throughout getting a little hungry early on as had started later than planned.

Had a banana on the run and some electrolyte but nothing else.....

I can't say I enjoyed it but did enjoy the feeling of training and being prepared for something.

Its a track race and I'm training on the track so no surprises on the day hopefully.....I did find I had to concentrate a little at times but apart from that the time went by OK

This might change once we get to six hours though

Everything felt fine until I went to stretch my legs a little, not running faster but going through something similar to strides I guess....I could feel the front of my knee cap react straight away so seems to happen with any faster running or when Hamstring is fully contracted.....guessing quads may need some work still.

Didn't feel it at all afterwards or during the run other than that .

Felt a little tired afterwards but apart from that didn't really feel like I had been for a run at all!

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