Training Log Archive: Nathan

stretched troughout

Good days training today at cademan. Did all four excercises and then a control pick in the lower part where i did some filming with dad for my gcse coursework so that was fun. these combine to a total of roughly 8-9 km. Then a nice stop for lunch and a relay to finish where i ended up having to run 3.5 of the 5 legs because a team mate got injured. Really liked the area on the whole, there are a few too many brambles at the minute but the intricate contour and rock features are fun to navigate on. The relay was another 5km and then collecting controls made up the rest of the distance. Felt fit for the most part and it felt good to have a map in my hand again as i am beginning to navigate a lot better. Have a cut as long as my lower leg now so that's cool.
On the whole, a good day.

Nice to have a terrain warm up and down

Rest day again, physio's orders, training day tomorrow with squad but just fifa and town today

resting after football yesterday, am following the physio instructions, will reest again tomorrow then a emjos training day on sunday

National cup game with school against Northampton boys school. We went one goal up early, but then conceded two with out reply more or less straight away and i didn't know someone could kick the ball as hard as their second goal. We went on the same for half an hour or so then they scored again. 10 minutes from time we got two late goals taking it in to extra time. Followed by penalties
i took the second and drilled it in to the bottom left corner and we won 5-4 on penalties. Feeling fit and fast and no trouble from knee, calves and hamstrings aching a little

Town training half an hour or so after the game. feeling quite tight, especially in my lower back. Just played comfortably not really charging in to thing. Feeling quite comfortable all the way through and again no trouble from knee.

Still a few problems with my knee, aching a little now about half an hour after stopping football so will ice it for a while :/ lack of sleep from getting in kayte from the match last night

Didn't sleep well last night but went to the liverpool match with a friend so no chacne to train

Warm up and down was a lap of my end of the village (1km each).

I'm now running every training run with a map so i can practice visualisation and route choice when i am running so this should help in race situations. Was pretty happy and up for a run so the first 5km flew by, hamstrings began aching again slightly during the next 3km and then i felt very ill during the last 1500m. Happy with the time though for what i was trying to do and despite feeling ill and hamstrings, managed to keep a constant pace throughout. Because i'm not allowed to run hardon roads, i used this time (2km or so overall) to have a proper look at my technique so should hopefully be more economical if i can sort out the things i found wrong. Knee felt ok though.

Stretches before and after run

Going to the physio tonight to A)find out what is wrong with my knee and B) to find out how i can sort it out. I'll update a note later detailing the problems

Injury(right knee)
Have been to the physio tonight and they believe that what i did at jircs was either a lateral meniscus sprain or a lateral collateral ligament sprain. To remedy this, i've been told to include 3-4 rest days in a week and to ice every time i do any type of sport. I also have to do exercises to strengthen the ligaments i have damaged (right side of my right knee). Hopefully if i follow these i will recover quickly. Also had ultrasound tonight and am looking at buying a ultrasound lamp to use at home, also taking up cycling because there would be far less impact on my knee. So, recovery has started.

C • Knee 2