Training Log Archive: MarkW80In the 7 days ending May 30, 2021:
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Sunday May 30, 2021 #
2 PM
Running (Warmup/cd) 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Saucony Endorhin Pro
3 PM
Running (20' Uphill Tempo) 20:00 [4] 3.2 mi (6:15 / mi) +740ft 5:08 / mi
slept:8.0 shoes: Saucony Endorhin Pro
So the tempo run was fine today, practically nothing at all running up hill.
I could feel it a little on the flat and down hill though.
I played dumb at the physio and explained to Nigel how it came on and how it felt. He got into both the hamstring and adductor straight to the point where they were sore.
He explained that the hamstring works off the adductor and basically said that I've more than likely Strained the adductor a little, and that's why it's tender.
The hamstring is being over worked due to this and that's why I can feel a dull ache in there.
He confirmed that he certainly doesn't think there's a tear or anything to worry about. He's sending me over some adductor exercises.
I could feel it a little on the flat and down hill though.
I played dumb at the physio and explained to Nigel how it came on and how it felt. He got into both the hamstring and adductor straight to the point where they were sore.
He explained that the hamstring works off the adductor and basically said that I've more than likely Strained the adductor a little, and that's why it's tender.
The hamstring is being over worked due to this and that's why I can feel a dull ache in there.
He confirmed that he certainly doesn't think there's a tear or anything to worry about. He's sending me over some adductor exercises.
Saturday May 29, 2021 #
3 PM
Running (Easy Trails) 1:04:00 [3] 8.34 mi (7:40 / mi) +435ft 7:19 / mi
slept:8.0 shoes: Saucony Endorphin Speed
Ran for 60 mins easy on the trails from home, I planned to run at Ennerdale but with having the kids this weekend we ended up just walking.
I could feel the lower outside of the hamstring running, it certainly isn't the top area and it wasn't as bad as yesterday.
It didn't really get any worse throughout the run, I was wondering if I would get away with running a flat tempo tomorrow...we wouldn't know until I tried it really.
It definitely wasn't as bad when running uphill I don't think, and was certainly worst when running downhill, that's when I can feel it towards the groin area aswell.
Had a decent stretch before hand on the door frame and again afterwards. Will continue with the c+p later this evening.
I could feel the lower outside of the hamstring running, it certainly isn't the top area and it wasn't as bad as yesterday.
It didn't really get any worse throughout the run, I was wondering if I would get away with running a flat tempo tomorrow...we wouldn't know until I tried it really.
It definitely wasn't as bad when running uphill I don't think, and was certainly worst when running downhill, that's when I can feel it towards the groin area aswell.
Had a decent stretch before hand on the door frame and again afterwards. Will continue with the c+p later this evening.
Friday May 28, 2021 #
4 PM
Running (Easy trqils) 48:00 [3] 5.7 mi (8:25 / mi) +400ft 7:54 / mi
slept:8.0 shoes: Saucony Endorphin Speed
Easy run on the trails and grass, only ran for 50 mins this evening as the hamstring area which had been a little tight over the last couple of days felt as though it had worsened.
Hard to say if it was coming from the hammy or the groin area as it felt as though it was in more than one area.
Hard to say if it was coming from the hammy or the groin area as it felt as though it was in more than one area.
Thursday May 27, 2021 #
5 PM
Running (Easy 60 and strides) 58:00 [3] 7.3 mi (7:57 / mi) +300ft 7:39 / mi
slept:8.0 shoes: Saucony Endorhin Pro
Easy undulating road run after work from my Mams, felt slight fatigue and tightness in the right hamstring area this evening which may have been from the volume session over the weekend. Although I did feel greqt on the weekend on the tempo and had no issues during or after it...first felt the fatigue in the hammy on Sundays trail run but didn't give it a second thought really.....thought it was just tiredness from the tempo.
Strength 45:00 [3]
Angles and Devils - 2 sets of 9
Single Lag RDL - 2 of 9
Reverse Crunch - 2 sets of 19, 14,
Single Leg Glute Bridge 16kg - 2 sets of 9
Single Leg Swiss Ball Hamstring Curl - 2 sets of 12
Kneeling Sideplank with Leg Raises - 3 sets of 30/30
90/90 Hamstring Bridge - 3 sets of 12
Single Lag RDL - 2 of 9
Reverse Crunch - 2 sets of 19, 14,
Single Leg Glute Bridge 16kg - 2 sets of 9
Single Leg Swiss Ball Hamstring Curl - 2 sets of 12
Kneeling Sideplank with Leg Raises - 3 sets of 30/30
90/90 Hamstring Bridge - 3 sets of 12
Wednesday May 26, 2021 #
6 PM
Running (3k/2k/1k) 1:00:00 [5] 9.2 mi (6:31 / mi) +25ft 6:30 / mi
slept:7.0 shoes: Saucony Endorhin Pro
Its been a tough few weeks at work, lots of health and safety so its been a case of sitting at the computer non stop....mentally draining at times.
I was pleased with the outcome of todays session as the legs still weren't feeling the freshest. Ran an easy 20 mins before a few strides and then into the session.
It was fairly humid today and i was probably breathing a little heavier than i should have been to be fair, i ran the first 3k in around 9:02 and i knew the legs had felt better but as you say, you aren't going to feel great in every session!
The 2k rep was in 5:55 and the last k rep was in 2:54, so the result of the session was still good!
Very easy recovery runs tomorrow and Friday ahead of the long tempo on Saturday.
I was pleased with the outcome of todays session as the legs still weren't feeling the freshest. Ran an easy 20 mins before a few strides and then into the session.
It was fairly humid today and i was probably breathing a little heavier than i should have been to be fair, i ran the first 3k in around 9:02 and i knew the legs had felt better but as you say, you aren't going to feel great in every session!
The 2k rep was in 5:55 and the last k rep was in 2:54, so the result of the session was still good!
Very easy recovery runs tomorrow and Friday ahead of the long tempo on Saturday.
Tuesday May 25, 2021 #
4 PM
Running (Easy 60) 57:00 [3] 7.5 mi (7:36 / mi) +28ft 7:34 / mi
slept:8.0 shoes: Saucony Endorhin Pro
Easy run up the coast after work, legs still not feeling that fresh today...a little fatigue in the right upper leg area, around the hammy. Nothing to worry about i dont think.
7 PM
40:00 [3]
Reverse plank with leg raise - 16, 16,
Russian twists 6kg kettlebell - 2 sets of 45 secs
Deadbugs with scissors - 2 sets of 45 secs
Deadbugs with theraband - 4 sets of 45 secs
Sideplank with mini dips - 3 sets of 45 secs
Sideplank with weighted arm lowers - 3 sets of 45 secs
S/L swissball hamstring curl - 3 sets of 8
Kneeling sideplank with leg raises - 3 sets of 30/30s
90/90 Hamstring bridge - 3 sets of 12
Russian twists 6kg kettlebell - 2 sets of 45 secs
Deadbugs with scissors - 2 sets of 45 secs
Deadbugs with theraband - 4 sets of 45 secs
Sideplank with mini dips - 3 sets of 45 secs
Sideplank with weighted arm lowers - 3 sets of 45 secs
S/L swissball hamstring curl - 3 sets of 8
Kneeling sideplank with leg raises - 3 sets of 30/30s
90/90 Hamstring bridge - 3 sets of 12
Monday May 24, 2021 #
4 PM
Running (Easy off road run) 58:00 [3] 7.5 mi (7:44 / mi) +325ft 7:26 / mi
slept:7.0 shoes: Saucony Endorphin Speed
Very easy trail run today, a little fatigue in the right vastus medialus and adductor area today, nothing to worry about as I'm sure it's just with the weekends running.
Fridays easy trail run had more hills than expected so the medialus may have been from running down a couple of steeper hills, and maybe the same with the adductor as I thought I could feel them a little yesterday afternoon.
Had a light massage after today's run on them, another very easy run tomorrow on the trails and back to the session Wednesday!
Fridays easy trail run had more hills than expected so the medialus may have been from running down a couple of steeper hills, and maybe the same with the adductor as I thought I could feel them a little yesterday afternoon.
Had a light massage after today's run on them, another very easy run tomorrow on the trails and back to the session Wednesday!