Training Log Archive: MarkW80

A little breezy for this mornings session, you would of thought it was a still day to be honest until you turned and ran into it. Aerobically i felt great on todays session, the first couple of reps felt the worst as you were just getting the legs dialled into pace over the km really but as the session went on i felt fine and could have carried on, 75 secs recoveries felt pretty comfortable.

Lateral hip was still a little tender but nothing to worry about, the range of movement was certainly much better. I could feel the glute/hamstring a little but no different to any other time.
I was slightly faster than i should have been and averaged around 5:05 pace for them as i wasn't looking at the watch that much, as we both said over the weekend I'm going to wear the watch next week but I'm going to ignore it and forget i have it on until maybe the last 2 miles. The few times I've done this I've ran the best races I've ever ran.

Easy mixed terrain run, lateral hop area still a little tender from seeing Duncan but much better than yesterday.
Couldn't really feel the glute/hamstring until the last mile where I ran up hill home and could just feel the hamstring a little. Ran 6 sets of strides at the end of the run, couldn't feel it on the strides and felt OK.

Easy run after a visit down to see Duncan.

Id asked Duncan to concentrate on the left hand side as the range of movement wasn't quite as good as the opposite side, i told him that initially when id been down to see him the treatment had sorted the issue out but when i was down a few weeks back there hadn't been much change.

Duncan had me in the same positions as the first time around and manipulated the TFL as there wasn't much movement through it, this is the area which had practically seized up on the first visit and it had tightened up again, He worked on that and a little on the glute area too, hopefully this will help out in the forthcoming week ahead of the race.

Been great weather this week, a little breezy today though.
Ran the session on a 1m loop which was gradual downhill on one side and gradual up hill on the opposite.
Could still feel a little tiredness in the quads towards the hip flexor from the strength session, felt pretty good aerobically though increased pace every 3k, the glute/hamstring I could feel a little still.
Down to see Duncan I the morning so il ask him to just focus on the left side as he did the first time I went down when he fixed the issue, ill remind him not to go too deep.

Legs were feeling a touch heavy today due to the strength session last night,
i think i may use no weight on the Bulgarian split squats next time i do the session as i think its maybe them that causes it.
Ran 6 hill sprints at the end of the session, legs felt a bit better on the last mile home.

Single leg RDL - 2X9

Reverse crunch - 19,13,

Bulgarian split squat with 5kg DB - 2x9

Barbell hip thrusters - 2x9

Reverse lunge - 2x9

3 sets of:

Swiss ball single leg hamstring curl - 11, 11, 8,

Side plank with leg raise - 3x30 secs

90/90 glute bridge - 3x9

Easy trails again today, same route as yesterday. Legs still a little tired so tomorrow's easy day should help, pretty much felt the same as yesterday.
Ran 6 sets of strides at the end of the run which didn't feel too bad when the legs got moving.

Easy trails, legs feeling the effects of Sundays session.
Could feel the glute/hamstring a little but no different to it usually is.