Training Log Archive: FE

Hodgemoor Woods - TVOC
Pleased 7.0 min/k - carried out the plan exactly, kept it simple, no "clever" shortcuts, even stopped to take a bearing and then moved down path for closer AP.
Perhaps limiting options can improve your performance, especially if it cuts out bad habits!
6. As above -5s.
8. Missed pits, thought they were in reentrant, then on far side, then saw they were on nearside. -35s (many others missed small pit, control low).
10. Think map was wrong, reentrant is wider. -20s.
No pain from ankle or calf, but ankle very sore later in day.
Ran relaxed at even tempo avoiding any speeding up in case calf went.
Just seen splits, faster than the blue runners on common legs - perhaps the break has done some good so far?

Long wu (no wd), halfway through thought I'd have to walk the orange, but after tempo strides it passed the test. Hurt ankle getting out of car, ankle pronated and then twisted, the expletive caused a few heads to turn from neighbouring cars!

Ankle complaining from yesterdays physio, too much too soon.

20 mins trying to wu, attempted jogging 6 times but there was a knot in lower right (left ankle sprained) calf near achilles that did not respond to strectching and massage. Was there with other knots on Monday and Wednesday. Otherwise ready to run at normal pace.
Have found over the years that regular sensible training and stretching keeps injuries away, rather than causing them - next time I'll carry on with S&E on the uninjured leg. So much for my plan of signing myself off as not injured this weekend!!

Physio ankle exercises, muscles responding well. Also massage on calf - really need a physioterrorist to be cruel to be kind.

Saw physio - long time no see - discussing underlying problem of laxity and stretched ligaments. Solution tero band work but through different ROM to my intuition. Very good session!!!!
Walked down our awkward stairs barefoot normally this morning - progress!

4.00-2.30-2.30-2.30 x 2 sets, 30s after 2.30, 60s after 4.00. 2min b/w sets.
Never got going today, not sure whether I was fresher or not pushing enough. Maybe it was the shorter 30s recovery, not tried it before.

Tero band, plus S&E.

Long Valley South - BAOC Training Race
Sunny day, great to get out. Christened the new ankle harness (brilliant) in a bog. Took time to gain confidence in ankle - no problems or discomfort - went much better than expected - early days.
Had x2 glasses on for first time and overshot, cut in too early on an easy control leading to losing 75s to save 5-10s, yet perfect on the tricky ones. Note: If the planner gives you an easy control, take it the easy way - don't over complicate.

Tweaked ankle during wu shuffle, better then than when running. Maybe something is catching and needs releasing - seeing physio tomorrow. Iced 45min after run.

4-3-2-2mins x 2sets: 50s b/w reps (60s after 4min). 2min b/w sets.
Took easy on the 4s, the 2s were much harder.
Finished at 5.30pm just as the pool emptied, looks like 5.20 - 6.00 is ideal timing, between the childrens lessons and the masses after work.
Ankle sore from yesterdays tweak, but otherwise feeling nicely balanced and stable. Could be time to get the harness out.

Stoke Park - 24 mins of alternating jogging and walking. Finished with 1.2k slow run. Ankle fine throughout, tight right calf was more of a concern. Managed to over stretch ATFL doing lunge on wd. Iced within 10mins.
Joint felt good all day apart from anterior gutter area. Did some barefoot balance and telephone directory exercises to assess and stretch ligaments prior training. Alternated black slip on shoes and slippers in office.