Training Log Archive: alirobertson

New Physio @ Barclay Clinic, Stoney

First sessions so a lot of chat about history of problems, man it's a depressing tale. Even handed her a sheet of paper as I went through my attackpoint over last 2 years to catalogue the worst problems I've had.

Initial diagnosis is that my glutes are basically doing nothing, all my power coming from lower back and ITBs. She said both areas were way too tight and the glutes just don't fire as the back takes over too quickly... would explain the very stiff back after the longer weekend trail runs.

Given a couple of easy sounding glute exercises which I make look hard as my back wants to take over, got to focus on relaxing it... not as easy as it sounds.

Told to keep running, just to reduce the distance / time of the runs and spend the time gained back doing more foam rolling and the exercises routinely.

Shame as I've been loving my long Sunday runs of late, but I really need to fix up.

C • sounds familiar 4

Tough Sunday morning adventure from Netherley windfarm over to Elsick Mounth, then through some shitty fields and bogs over to Slug Rd (farmer insisted we took his suggested route)
Cut through to Swanley road then up hill and along fire break to Fetteresso tracks. No time to hack back over Cheyne and Glithno to car so back into Stoney to get Chris' car and drive back to get mine.
Stiff hips on run back down roads to town.

SRC Short Speed

Tough session in 3°C heavy rain... the sort of sessions that make a difference. Loops around Glebe, 6 x 515m alternating with 6 x 345m with short active recoveries (approx. 100m). Splits to follow...

#1 - 1:56 - 515m (3:43/km)
#2 - 1:16 - 340m (3:42/km)
#3 - 1:55 - 515m (3:45/km)
#4 - 1:16 - 340m (3:42/km)
#5 - 1:57 - 515m (3:47/km)
#6 - 1:17 - 340m (3:45/km)
#7 - 1:59 - 515m (3:49/km)
#8 - 1:16 - 340m (3:42/km)
#9 - 1:56 - 515m (3:47/km)
#10 - 1:18 - 340m (3:46/km)
#11 - 1:54 - 515m (3:44/km)
#12 - 1:13 - 340m (3:38/km)

Worked really hard in poor conditions... even did #12 after coach told us to stop... just to complete another set.

DNC - Shooting Greens - Long 4.8k

I suck at night orienteering!! I was awful.
#1 - attack from road next to big spur, missed line, overshot by 100m... relocated by spotting other control 50m away on big boulder but slow to convince myself.
#2 - spiked feature, missed reflector, did loop around other boulders to make sure. Looked closer. Found it.
#3 - missed two rides, found veg boundary, spotted control, lucky.
#4 - dragged downhill to track, had to relocate.
#5 - awful, drifted way right, missed slope, somehow relocated off rocky knoll.
#6 - drifted way right (noticing a theme here?), relocated off road bend.
#7 - oh look, I found one OK
#8 - poor distance judgement, saw big boulder above, climbed up, not one I needed, relocated above crag. Pish.
#9 - 11 - OK, very slow up to 9, took safe options around paths to 10 and 11.
#12 - handy patch of white forest helped
#13 - slow up hill
#14 - nearly caught in windblow, but clean attack (big features help)
#15 - control hung low, found re-entrant, hesitant til spotted reflector.

Quite simply mince... Joe flew round in 47 I think... respect to that!