Training Log Archive: kPa

Long day at work. I had planned to run before work but slept terribly and didn't want to get up any earlier than I had to.

Long work day. Loop around the fields in the rain. Tired and hamstrings quite tight. 6 x strideouts. I didn’t want to aggravate my hamstrings so was quite cautious on the first few but by the end I was running them well.

2 rounds of arabesques, adductor planks and reverse planks and very thorough warm up and rolling at home before I left.
3 and a bit loops involving the inclines on the High Peak Trail and a short section of the canal. I couldn't do the route I'd planned as they'd closed even more of the trail, but this worked out ok. 2 hills on each loop, so 6 in total. Although the hills are easily runnable, they're too steep to maintain moderate intensity going down them but as least I could really let go and hammer my quads which can only be a good thing. Cold and drizzly, heavier rain towards the end. The first couple of hours were really good. The pace was comfortable enough and nothing hurt. I couldn't quite relax and enjoy it as I knew the final hour would be utter misery. I didn't actually bonk as badly as I did on the other long moderate I did a few months ago but instead my legs started to tighten up. It was mainly non-specific; hip flexors, hamstrings, everything to some extent. My left hamstring was worse than my right this time but it was mild and in general I'm quite pleased with how my hamstrings behaved.
I also kept getting stitches which I can't quite explain. The locations migrated but they gradually got more frequent. Towards the end I had to keep easing off to let them settle. I drank 250ml water in the final hour but I'm fairly sure they weren't related to drinking. No food of course.
In general I'm fairly happy with this. Perhaps I'm just getting old(!) and have to except that aches and pains are just part of it.
I stiffened up quickly after I finished but had a hot bath as soon as I got home which really helped. Had a lie down in the afternoon but wasn't able to sleep.

2 rounds of:
Hamstring curls (single leg reps) 12 . Left hamstring a tiny bit sore doing this.
Push-ups (reps) 16
Side plank w/ knee to chest - 50s on each side
Slidey ab exercise 60s

Long work day. I did 2 rounds of arabesques, adductor planks & reverse planks when I got home

I drove straight from work to the gym so I could run from there then get in the sauna afterwards. I forgot my watch which was quite upsetting, but it was the same route from the gym as I did on 26th March. No issues. Barely any hamstring tightness today.
I did 3 rounds of arabesques, adductor planks and reverse planks before getting in the sauna.

I didn’t sleep well. A bit coryzal when I woke up but I think it is passing.
Felt pretty good whilst running. Both hamstrings a tiny bit tight but certainly no pain. Energy levels good.

5' warm up on the bike
3 sets of 6-8 reps:

Goblet squat (kg) 24 26 28
Suitcase deadlift (kg) 2 x 18 20 20
Step ups (kg) 2 x 10 10 12
Split squats (kg) 2 x 10 10 12

Hamstring curls (single leg reps) 12 12 12
Push-ups (reps) 16 16 16
Side plank (hip drop knee to chest) 50s on each side
Captains chair leg raises (reps) 15 15 15

Single leg arabesque w/ 6kg (reps) 12 12 12. I'm actually feel more stable with a weight, but definitely can feel the extra load on my hamstrings
Adductor side plank - 40s on each side
Reverse plank (with leg lifts) 40s

25' sauna and gentle stretching afterwards

A loop and a bit in the Edale area, with plenty of options to shortcut back to the car if needed. Two approx. 300m hills and the rest undulating. The middle section was a bit more technical than it needed to be but the whole thing was runnable. In general I felt really good. Very fresh. The climbs felt good and no quad issues. I had to run some of the climbs at moderate-ish effort just to keep running but I tried not to overdo it. My hamstrings were both a little tight from the start, but my usual hamstring tightness rather than any pain. On the final descent back to the car my left hamstring did start to tighten up a bit more and felt more like the pain I had last week, although it was very mild and I wouldn't have called it pain this time.
I think I should be ok for a moderate tomorrow. I can just back off or stop if my hamstring plays up.