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Training Log Archive: MarkW80

In the 7 days ending Mar 28:

activity # timemileskm+ft
  Running8 8:07:00 67.22(7:15) 108.18(4:30) 2402
  Coordination & Posture2 1:20:00
  Total10 9:27:00 67.22 108.18 2402
averages - sleep:9.1

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Sunday Mar 28 #

10 AM

Running long (25km Progressive) 1:35:00 [4] 15.5 mi (6:08 / mi) +255ft 6:02 / mi
slept:8.0 shoes: Saucony Endorhin Pro

Grim weather today with a fair wind and pissing down so decided to run point to point with a few of the lads joining in.
The legs weren't feeling that bad today and could feel the glute just a little but definitely better than it was....possibly just a little sore from Duncan still, hopefully it will totally clear as it did last time.

I felt fine today and probably just started working a little in the last 3 miles around 5:40 pace down.
I could have carried on a few miles to be fair if I had too...
Enjoyed the session and good to run out with a few of the lads for a change.
5 PM

Coordination & Posture 40:00 [3]

Single leg glute bridges to failure (12kg KB) - 10, 10, 8,
Russian twists (5kg DB) - 24, 24,

Angels and Devils - 9, 9,

Dead bugs with scissors - 2 sets of 45secs
Dead bugs with Thera band - 3 sets of 45 secs

Side plank knee to chest - 15, 13,
Side plank with mini pulses - 3 sets of 45 secs
Side plank with one arm weighted - 3 sets of 45 secs

Reverse plank with leg lift - 2 sets of 45 secs

Saturday Mar 27 #

9 AM

Running (80' Easy trails) 1:24:00 [3] 10.85 mi (7:45 / mi) +500ft 7:25 / mi
slept:8.0 shoes: Nike Pegasus Trail

Windy as fuck today but stayed dry, legs definitely feeling fresher than the last couple of days and seemed to have recovered fine, pretty sure I'm good to go with the long progressive run tomorrow as the glute/hamstring were also feeling much better on todays easy run.

I think i can feel a difference already when I'm running, i seem to feel looser. Had a light stretch off on the glutes and quads when i finished which also felt as if it helped too....feeling good today!

Friday Mar 26 #

4 PM

Running (Eas6y 60 Trail) 1:05:00 [3] 8.3 mi (7:50 / mi) +365ft 7:31 / mi
slept:8.0 shoes: Nike Pegasus Trail

Easy trails after work, fairly windy again today...ran really easy and the glute and hamstring were still a little sore from the massage but not as bad as yesterday! legs weren't feeling as tired either.

Thursday Mar 25 #

3 PM

Running (Recovery) 1:01:00 [3] 8.0 mi (7:37 / mi) +353ft 7:19 / mi
slept:8.0 shoes: Saucony Endorhin Pro

Headed down to see Duncan this morning. I had a decent conversation with him today as i got in 10 mins early, i explained to Duncan that after the last session with him in November I'd had no further issues with the glute/hamstring and i was running great as the range of movement on that side was back to normal.

I mentioned to him that the tightness started again around 6 weeks back or so, and that i had to abort the 10k TT due to icy conditions and that was the day that it started. Because of the conditions on the day i wasn't running properly due to changing step and breaking for people walking their dogs as well as the icy patches and i explained this to him, I'm not sure if this caused the issue but when i ran the 10 miles homes fairly brisk i told him that is when the i felt the glute tighten and I'd carried on running.

So the issue has been there again ever since! Duncan worked on my lower back muscles and up to the traps before moving on to the top of my glutes around the hip area. All of these areas were fairly tight and he worked on both glutes rather than just the left side, he then moved on to the hamstring which i said had started tightening up as a knock on effect from the glute.

Duncan said it was the tendon that was a little tight in the hamstring, i asked him what his thoughts on it were...he didn't think it was tendinopathy as if it was then id have it constantly which i haven't had since he seen me in November and it had been fine for months.

He seemed to think that i may have overstretched or lost form running into the wind when running back home and may have caused the glute to tighten again, the hamstring is tight due to it being more or less part of the glute where they connect together...i think they work together more or less?

Duncan said that runners are like cars at times and that we need serviced now and again just like them, and that hard sessions sometimes cause these issues. He said it maybe wouldn't be a bad idea going down every 3 months for a deep tissue massage like today.

At the end of the session he asked how the s+c was going, i told him that it was going fine, so he said that he would measure the strength in the glutes and hamstrings to see if there was much change. Taken into account that the hamstrings were at 50% of what they should have been in November (90 out of around 200) on todays measurements the hamstrings were 202 and 211!

The glutes were weak back in November too and should have been around 180, todays measurements confirmed that the glute that has been tight is slightly weak still but he right one is up to strength, 176 and 111.
He advised me on the single leg glute bridge to do 8 with a real heavy weight (16kg) kettlebell and then go to failure afterwards with the 7kg ball, this should strengthen the glute.

So hopefully over the next few days it'll loosen up again, i ran an easy 60 mins recovery when i got back but to be honest i felt like i had been ran over by a fucking train! Last nights strength session and the 400s in the quads too, then to top it off big Duncan butchering the glutes and hammy!

Pleased I've been down to see him and a couple of days recovery before Sundays session will be fine.

Wednesday Mar 24 #

4 PM

Running intervals (12x400s (30 secs)) 38:00 [5] 5.97 mi (6:22 / mi) +19ft 6:21 / mi
slept:8.0 shoes: Saucony Endorhin Pro

The weather was great earlier in the day but turned shite in the afternoon shortly before I finished work.
Pissing down and fairly cold with the rain and a bit windy.

Decided to run point to point for the 400s to get the speed in the legs without any wind hindering the session, ran the session with one of the lads from Border Harriers who's running the Wrexham Marathon, he's putting a good few 400 sessions in here and there....

Bit of a tailwind today although you cannot really feel it benefitting, obviously if you were to run into it then it would be a different case.
Ran the first rep fairly quick and clocked a 62, I knew that was too fast but I was running purely off effort and not looking at the watch at all..

Ran the remainder of the reps pretty much consistently off effort and averaged 64/65s, It certainly didn't feel as tough as the last 400 session with 30 secs jog as I seemed to be ready to go again when the 30 secs come around.

Really pleased with today's session to be honest as it's a while since I ran the shorter faster reps and didn't know what to expect.

The glute/hamstring I could feel a little but it was certainly better than its been for the last week or so. I'm sure if that wasn't there I'd have a little bit more range of movement on that left side which could make a little more difference in the session.

Good session and happy with it....even if it was a little tailwind!
5 PM

Running (Cooldown) 20:00 [3] 2.7 mi (7:24 / mi)
shoes: Saucony Endorhin Pro

6 PM

Coordination & Posture 40:00 [3]
slept:8.0

Single leg glute bridges to failure (7kg slam ball) - 17, 17, 16,

Russian twists (5kg DB) - 24, 24,

Angels and Devils - 9, 9,

Dead bugs with scissors - 2 sets of 45secs
Dead bugs with Thera band - 3 sets of 45 secs

Side plank knee to chest - 17, 14,
Side plank with mini pulses - 3 sets of 45 secs
Side plank with one arm weighted - 3 sets of 45 secs

Reverse plank with leg lift - 18, 17,

Tuesday Mar 23 #

5 PM

Running (Easy trail) 1:02:00 [3] 8.1 mi (7:39 / mi) +350ft 7:21 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Easy trails, weather back to being windy today and pretty cool.
Ran easy to recover ahead of tomorrow's session, legs not feeling the freshest but will probably feel different tomorrow...
Glute not bad at all today.

Monday Mar 22 #

6 PM

Running (Easy Trails) 1:02:00 [3] 7.8 mi (7:57 / mi) +560ft 7:27 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Easy trails and the legs were feeling a little tired today, surprised a little as yesterday's long run felt fairly comfortable but I suppose it was 1:45 on the legs after a good weeks training.

I could feel the glute a little still so happy I'm in with Duncan on Thursday, all good otherwise.

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