Training Log Archive: MarkW80

Good session today, pretty cold and breezy, ran out and back up the coast road so had the headwind on the way out. Felt good today, very minimal tightness/discomfort and Duncan definitely loosened the hips and glutes off, felt like I had a longer stride length.

Working a little harder into the headwind at 5'50''/5'40'' pace before turning. No advantage on the return, it was like a calm day. Felt good on the way back but ran out of road approaching 70' so had to turn back into the headwind again, I ran for 75' and wrapped it up as I was starting to blow up a little by this stage.
Good solid session though!!

Strength 2.

Hamstring curl - 3x8 5kg

Sumo squat 3x8 15kg bar

S/L Deadlift 3x8 8kg KB

Leg extension 3x8 10kg

Weighted side plank 3x40 secs No weight

Standing adductor leg lifts 3x18

Standing rubber band adductions 3x18

Felt a hell of a lot looser today, the tightness in the stomach is still there a little and obviously hasn't gone completely which I didn't expect.

Ran 90 mins on the trails around the coast pretty easy, felt much better than i have over the last few weeks! All good and looking forward to tomorrow's session...

Pleased with todays session, never really had any issue with the lower abs, mainly just the SIJ and tightness in the top outside of the glutes. Don't get me wrong it was still a little tight but much better than last week and this week.
Mainly running the 400s off effort, not balls out killing myself but working hard in the last 100-150m but recovered no problem for the next rep. Good session, i reckon running consistent sessions of the shorter faster reps will get you in good shape over 5/10km!

The visit to see Duncan went well i thought. I gave him an insight of what the issue is and a background of the SIJ problems which i mentioned are historic along with tight glutes. I told him that the main concern here was the start of OP.

He said he wanted to carry out a dynamometer test to determine the strength of the hamstrings, glutes, adductors, abs and hip flexors. Relevant or not, he give me a figure beforehand on each muscle group of what would be expected. All muscle groups were well above the figure, which Duncan was very happy with. However, there was 40% less strength in the right glute compared to the left and half of what Duncan expected.

Its most of the righthand side that has tightened up, obliques, abs, SIJ joint, glute and adductor. Duncan then checked the alignment of the pubic synthesis which he confirmed was normal, he pressed either side of this and said that this would be a point of pain which i told him it wasn't. It was a little tender on the middle where the gluts attach and to the right hand side abdominal. Duncan confirmed at this point that he doesn't think its OP, but a result of the right glute not working correctly and been weak, over compensation is probably the issue and the right side has tightened up.

He's loosened off the right side SIJ, glutes, piriformis, abs, adductor and obliques. I must say I've never felt as loose for a long time when walking out!! He's given me a few exercises to target the glutes, adductor and core.
I've made another 2 appointment's at the end of March and April to be loosened off again and a review of how the glute strength is.

Strength 1:

S/L Hamstring curl 2x8 - 5kg

Sumo squat 2x8 - 25kg Inc bar

S/L lunge - no weight

S/L hip thrusters 3x 10 - no weight

Kneeling side plank w/leg raises - 3x 30/30

Single leg extension 3x8 - 10kg

Side standing adductor leg lifts with band 2x12

Standing rubber band adductions 3x10

Cold but dry and no wind this evening, weather was great throughout the day and due to be cold again in the morning, so the weather should be good for the 400s.

Tonight's run was pretty much niggle free, much better than lastnights run infact. To start off the SI joint was stuff as usual and the top of the glutes/hips tight, which makes me think that this issue has very likely originated from the lower back initially. I think this is the main cause of it all, the glutes probably need loosened off more regular and that never happened since before the marathon properly.
A little tight in the lower abs but nothing really...

Ran 60 on the trails with Russell and ran strides on a slight incline rather than hill sprints up a steeper gradient, thought it might be better as they're less explosive...
Moved well on the strides, upright and didn't really feel much tightness!

Ran very easy out and back on the cyclepath, fairly undulating. Legs weren't feeling bad from the hill reps yesterday.
No repercussions from the session either, although the lower right abs and SI joint were still tight and stiff, no worse than it has been though.

Shit weather again today, pissing down cold and windy. Ran the session up on the cyclepath where I ran the 300m hill reps last year. Despite bad weather the session went really well, concentrating on form and staying upright on the reps.

I've noticed when you loose your form slightly on the hills and lean forward then you generally overstride. Today felt good and fast on that hill.
The lower abdominal was a little tight but not as bad as before the weekend, certainly fine for the session! I'm sure it'll be a lot looser when Duncans fucking butchered me..

Shit weather this evening and a little tired from work today so decided on an easy 70' on the TM. The lower abdominal area wasn't bad today, I'd given it a little massage lastnight which seemed to loosen it off a bit.