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Training Log Archive: broccolisa

In the 7 days ending Mar 31:

activity # timemileskm+m
  Long and/or hilly walk2 1:50:00 4.41(24:56) 7.1(15:30)
  ITB various2 1:40:00
  Running2 17:00 1.74(9:46) 2.8(6:04)
  Total5 3:47:00 6.15 9.9

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Saturday Mar 30 #

ITB various (physio homework) 1:10:00 [0]

Friday Mar 29 #

Note

Assessment / gait analysis

In a way, I was kinda hoping to learn that a mega-overpronation was the source of all my trouble and that some shiny new orthotics would forever banish any future ITB issues.

While that's not the case, video of running showed...
- right foot is mildly overpronating (also shown by wear on shoes)
- right toes point out when coming up behind
- left hip drops when weight bearing on right (a little discouraging given all the time spent doing exercises)

Action plan includes...
- trying more stable shoes
- adding dynamic warmup before each run
- modifying running technique
- and, yes, continuing physio exercises -- stretching (couple of new ones too), exercises, rolling

Other things could try if that doesn't work...
- higher degree of shoe stability
- off the shelf orthotics
- custom orthotics

I was very surprised that custom orthotics weren't pushed in the least. This place makes them onsite, so I thought for sure it was a given that they'd recommend them. He even said to consider off the shelf orthotics (if it comes to that point) before going for custom ones. Points in the integrity department there for sure.

Long and/or hilly walk (neighbourhood) 1:20:00 [0] 4.6 km (17:23 / km)
shoes: Adidas Kanadia TR 4

No issues today.

Thursday Mar 28 #

Running 9:00 [0] 1.5 km (6:00 / km)
shoes: Asics Gel-Zaraca 4

Fine during, but immediately after thought I felt some faint twinges. As of writing this a few hours later, fine.

9 x (1 minute run, 30 sec walk) consec

Tuesday Mar 26 #

ITB various (physio homework) 30:00 [0]

stretching + rolling

Monday Mar 25 #

Long and/or hilly walk (sidewalks) 30:00 [0] 2.5 km (12:00 / km)
shoes: Green winter boots

No issues today.

Neither long nor hilly, but at a speedy pace (in between all the dog stops), so worth noting.

Note

O200 training, first session. Looking forward to having a go at some courses on paper.

Running 8:00 [0] 1.3 km (6:09 / km)
shoes: Adidas Kanadia TR 4

No issues today.

8 x (1 minute run, 30 sec walk) consec

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