Training Log: Lottierun

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Glute bridge 8 x 10"each side
Hamstring bridge 2x 8 x 10” each side
Reverse plank 10 x 10” holds, 10” rest
Box jumps 3 x 4 x 24”
Step ups - tried 6 each side trying to focus on not pushing with other leg, found it difficult

Core
Land mine rotations 3 x 12
Side plank cable pull 3 x 16 each side
4-point row 2 x 8 x 10kg
Swiss ball alphabets 3 x 45”

Slept well and let myself sleep in as not working. Had coffee and two slices of toast with honey for breakfast.

Extra warm up

5 mins run/2 mins walk - 20 mins total running. At first felt a bit sore and stiff so thought I might need to stop and wait for tomorrow but it felt better the more I did so I relaxed into it and the discomfort faded so it was actually enjoyable for the first since February.

Protein drink straight after
Lunch gnocchi with pesto and tofu

Single leg deadlift with band
Monster walks
Hip extension
Arch lift
Half forward fold
Quad stretch
Kneeling hip bridge
Torso rotation
Runner lunge
Reverse plank 10 x 10”

Banana and coffee first.

Fast spin, felt really good.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Glute bridge 2 x 10"each side
Reverse plank 10 x 10” holds, 10” rest

Quick run through pre-run

2’ run/2’ walk. Plus drills.

There was more of a reaction after Monday (felt it walking Tuesday morning) but checked with physio and he said it’s to be expected while my body adjusts so just repeat previous intervals before progressing. This actually felt a lot more comfortable agfter first 15 mins and almost normal by the end. Has stiffened a bit since but I’ve been at desk so tried to loosen off after work.

Had felt bit under the weather again after day in office Tuesday so got a bit more sleep and felt ok on waking. WFH today and not stressful.
Breakfast porridge with banana, flaxseed and Nutella. Slice of toast with avocado, feta and almonds mid morning, 1/2 banana before run. Lunch straight after- pasta and pesto, broccoli and salad with tomatoes and roasted nuts and slice of toast. Mid afternoon rest of banana plus a few scoops of yogurt. Early evening olives and a few crisps.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Core exercise on back lengthening opposite arm and leg 1 min
Glute bridge 2 x 5 x 10"each side
Reverse plank 10 x 10” holds, 10” rest

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Core exercise on back lengthening opposite arm and leg 1 min
Glute bridge 5 x 10"each side
Reverse plank 10 x 10” holds, 10” rest

2 mins on/2 mins off.

slept ok, but felt tired on waking so pushed run back to lunch time.

2 x shredded wheat with sultanas and pecan nuts for breakfast. coffee and banana before run.

wfh but not a busy or stressful day.

run intervals felt ok, slightly better than the other day, but can still feel the left leg, high into the rec fem every time i land. it's not painful to make me limp and seems to be improving so i carried on. ridiculously windy outside so got pushed around a bit on the run but was sunny so enjoyed it. leg slightly stiffer immediately afterwards but basically doesn't seem a big reaction.

lunch straight afterwards - rice salad with tomatoes, olives, walnuts, lettuce, boiled egg.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat exercise 2 x 15 each side
Lower back release
Core exercise on back lengthening opposite arm and leg 1 min
Glute bridge 5 x 10" each side
hamstring bridge- played around with the longer leg position and offloading
Reverse plank 10 x 10” holds, 10” rest

hard spin, worked legs pretty hard and tried to sit upright and out of the saddle a lot.

slept really deeply and well and felt energised when i woke up. coffee and wheatbix x 2 and dried fruit and nuts before training. protein smoothie afterwards,

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat exercise 2 x 15 each side
Lower back release
Core exercise on back lengthening opposite arm and leg 1 min
Glute bridge 10 double legs
Reverse plank 10 x 10” holds, 10” rest
Pull ups 2 x 3 x 28lbs
Box jumps 3 x 4 x 24”
4-point row 2 x 8 x 10kg
Swiss ball alphabet 3 x 45”
Russian twists (fast) 3 x 12 x 5kg ball

Alternating one minute run one minute walk. Plus drills.

Slept well but felt groggy in walking like from a vivid dream.

Physio re-tested leg extension now 15 degrees on the left, still 14 on right so I’ve gained back the movement range and he has given me reverse leg plank to do 10 x 10” twice a day plus the leg drop exercise but just once a day now 30” each side. He also advised starting running every other day at first starting walk/run 1 min, then 2, then 5 then 15 continues etc.

Tried a grass walk/run and whilst not 100% normal it was not painful or uncomfortable before and got much better as I gained more confidence to relax.

2x wheatabix and coffee this morning then protein drink after exercise.

P1.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat exercise 2 x 15 each side
Lower back release
Core exercise on back lengthening opposite arm and leg 1 min
Glute bridge 10 double legs and 2 x 5 x 10” single legs
Hamstring bridge 5 x 10” each side

Hard spin with a lot out of saddle.

Felt exhausted when I woke up at 6 so slept another hour and pushed training until lunch which I think was needed but left me short of time. Think it’s as I’m due to get my period I felt wiped but ok now I got going today.