Training Log Archive: Bomb

legs a bit weary, but felt like normal tiredness rather than injury. progress!

hips not too bad (L has started to creak as well now). nice and cool running temp.

easy jog. hip still not great but I don't think I made it any worse

just a walk back from the mine and some stretching. hip still crappy.

putting controls out etc for the qld sprint champs at UQ gatton. all seemed to go well.

gravel ride with dan and james. from dayboro up lacey's creek onto the d'aguilar range to mt glorious and then a loop to the north. ~70km with 2300m climb.

River loop with Dan and James. Quite a wake up for the legs.

Physio Pilates

walked back from the mine, and iced the hip. its not as bad as it could have been, but I'm trying to get it to settle properly asap.

NOL ultralong. wasn't too sure how I'd go with this - hip had been very painful overnight, and had woken me up about 3am. but I figured the terrain wasn't going to be as punishing, and I could always bail. ignored the chaos at the start and plodded off to the first control - made it there first cos the pack went way too far right. they all came back past between 2 and 3 though, and I didn't have much company from then. nav was pretty average - trying to run was taking too much concentration. things weren't any worse after the first loop, so just kept going. at some point on the second loop my left hammy started to tighten a little, but this actually seemed to help take the tightness out of the right hip and I could run more easily. that improved things for a bit, but still couldn't run through the thick stuff on the last loop. made it round ok in the end - probably because I never got to run hard, and overall felt better after the race than before. weird.

warm up was about a 500m test run - but that only told me that I shouldn't do any more.

NOL middle at wyangala. better race than I was expecting. R hip (tfl) was crazy painful - enough that trying to warm up was just making things worse. figured my only plan was to just try to hit everything, and I pretty well did. just little wobbles in the circle. power walked all the hills, but I figured they were steep enough that most people would be walking. hip got tighter through the run and the last loop was a struggle. decent result made it worth it to push through.

token. as much as my hip & feet would allow. copped some monster blisters to add to the fun.

Middle Hard 3 - Splits

R hip no good so did some stretching and trigger point stuff to try and release it. is it progress to go back to the other niggles you had before the injury that derailed the last 3 years?

Occasional hammy twinge but mostly ok. Right hip a bit crusty. Tfl needs some work.

Daisy hill mtb

Coottha with Lance, Wendy and Rachel. Best run in a while. Couldn't feel hammy or glute at all for the first 50 mins and it only just tightened up at the end. Couldn't match Rachel's pace but felt like i was getting along ok.

River loop with Dan and James. First time on the roadie for a while. Didn't really have the legs for it today.

Had a 'run' around the eastern part of paperback flats to try and get some terrain time in. The parts that got burnt out a few years ago are thick green so there was a fair bit of walking. Other bits are still really nice. At least it was ok nav practice in the low vis. Might need to find somewhere else to run if i want to try something like race pace.

3 min plank. Tried to do it without music. Fail.

Late afternoon mtb with Dan. Some new trails at the back of gap creek.

was feeling ok so did some faster bits in the middle part of the run, until hammy insertion started complaining then just cruised home. some hope for actual speed work at some point!
bonus plank - 3.45

more of the same. no bonus plank. got dragged out to look at/for a snake on the other side of the camp that I never found. not sure what I was supposed to do with it anyway. there are lots of snakes at the moment cos it rained a lot and now there is lots of snake food.

post rain plague tally is now - green beetles, flies, mozzies, grasshoppers, redbacks, and now snakes. seen a few more cats around as well.

a bit tight in L glute and back, but not pissing hammy off too much. hip flexors aren't as tight as they have been, which seems to be taking some stress off my hammies.
bonus 3 min plank

10 min run then strength stuff.

again. hammy tight but ok for ~30mins, then things got a bit sore and ploddy at the end.