Training Log Archive: schnitzer

10mila leg 9 (168/305)

Always a good test which revealed I run around 3 mins per km slower than really good orienteers. Sounds bad but a good performance for me where I am just now.

One pink leg according to Winsplits, the one I was expecting - number 10 where I started guessing after the attack point, 45 secs lost. Made a similar mistake on 2 as well.

Held my team's position of 68th, I was up a couple of places but let them get back in front at 10.

Calf not getting any worse, back fine but the best thing was no stitch.

Full range-of-movement session with the usual special attention to glute/calf muscles.

Bad day yesterday, no energy, no motivation. Better today.

Ran my terrain test route with 5 hill reps added in the middle (see below). Also tried out a couple of new routes, one worked well, the other not so well. The time is comparable with my effort four weeks ago which is pleasing because I wasn't pushing hard today and did an extra 1.25 km & 175 m climb in the middle.

Calf fine throughout but could feel it a bit on the warm down. No lower back issues.

Glutes and calves only - extensive rolling, massaging and stretching.

I feel a bit foolish not starting the smr sooner, thinking that lots of stretching would suffice. My glutes were well knotted, regardless of all the stretching attention I've been giving them.

Same goes for the calf muscles and interestingly the most knotted parts were lower down which is a big difference from when I was doing this a few years ago. I may have a problem because it doesn't matter what type of right leg soleus stretch I try I can't get far enough to have any affect. If I try and force it my ankle feels like it will explode, all the solid scar tissue from turning it so many times getting in the way.

4 weeks doing the same routine is long enough - mixed it up and added more exercises.

Warmed-up over the first 10mins then steady for the rest. Felt a bit fluffy (not the best night's sleep) but otherwise good, in particular quite springy up the hills.

The right calf problem is definitely back. Friday's trail run flared it up, felt it a bit warming up on Sun and today's trails have made it worse. Maybe best to stick to terrain for a bit and also do some extra calf massaging/stretching work whenever possible. The most worrying part is that the strain is in the lower part of the calf muscle and I really wanted to avoid having to have a separate free-running blog.

Felt my lower back give me a bit of grief during the run and my glutes were well tight afterwards.

In a weird way it feels right to have niggles, that's how I've always remembered proper training.

Normal range-of-movement session with added calf rolling/massage.

4 weeks into proper training now so time to reflect on my short-term goal of sorting out all of the physical problems.

I think that the flexibility, core strength and balance work has had a big effect on my running form, probably in combination with my weight continuing to drop. I certainly feel like I am running more freely.

The right knee niggle has gone - 15km on trails would flare it up nicely last year but I've felt nothing after Friday.

The right calf issue is still there however, hence the intro of rolling/massage today. I really need to get into warming up/down and stretching properly directly after running but sometimes it's just not possible because of 'constraints'.

Virtually every run I do I develop a stitch, usually in the right lung area. Maybe I have a bad VO2 max and need to do some 'no-mans land' interval training. Maybe I just need to breathe harder before and after hills.

Anyway I think the situation on the whole is good enough to try to increase to 3/4 hours of running per week.

C • Maybe finish your runs 5 minutes early. 2