Chasing Deer

thewolf_ie

Hi folks,

I am 31 years old and I have been running since August 2012. My first 10k run was for charity at the Start of Oct 2012. I went out really fast and suffered the whole time. I did manage to sprint the last 800m, I somehow always find that extra bit. I felt like dying, something inside me really enjoyed that part. I was pleased with the 50 minutes result considering I was recovering from a serious health issue. I went on to do the Aware 10K at Christmas and did a 47 minutes run more comfortably. I was in the process of joining a club at this time and had run once with them and was glad to bump into members on the day of the Aware 10k. Something inside me was telling me I could run faster I needed to continue to beat my time and run longer distances. I felt the more tough the race the more I enjoyed it and I discover that at Mount Juliet that I like running hills. I signed up for the following;

2013 completed
Feb - Kilkenny (Half Marathon) - 1:49:xx
March - Wicklow (Half Marathon) - 1:38:xx
April - Wexford (Half Marathon) 1:37:xx

Next races

May - 5 miler Terenure
June - Dublin (Keith Duffy 5k Charity)
July - Dublin (Half Marathon)
National Half????
August - Dublin (10 mile)
September - Dublin (Half Marathon)
October - Kildare (10k charity)
October - Dublin City Marathon 26.2 miles (Log term goal 3 hr)

Last time I checked I was comfortably running a 38m 5 mile and a 21m 5K during training. Here is a recent training week;

Mon - 4 mile Easy 37:xx min plus one hour gym (program to strengthen legs and core etc with some upper work) followed by foam roller session at home
Tues - Intervals at the club 10 x 200 30ish sec
Wed - Rest day
Thurs - Intervals at the clubs 2,4,6,8,6,4,2 running fast
Fri - Gym followed by foam roller session at home
Sat - LSR 18 mile 2:38:xx
Sun - Rest day (Sauna, Jacuzzi foam roller)

I have been trying out different runners including barefoot and have had a couple of gate tests. I am a natural runner with good posture so I am told but feel I have a lot of work to get to where I want to be. I like to race against myself and to push and push until I can't go anymore and then push and push on again. I think by running and running the best I can will bring hope to people that may be fighting illness. I have a personal interest in Autism as my son is living with this and is how I started running to begin with as stated above! My dream goal is the win Dublin City Marathon but failing that once I run my best and draw attention to the healing power of running and the life changes it can bring then I will have succeeded! I hope to update this weekly. Any advice will be welcomed! Enjoy your life and live by running!

Steroo

Best of luck, great improvements there and some good runs ahead! The dcm13 thread should be of benefit to you too.

Gavlor

Best of luck with the log and the training.

Are you planning on doing this years dcm in 3 hours??

thewolf_ie

Thank you, the times could be better if I stopped going out so fast. I am training for the 3 hours. But sure it is a long way off!

Gavlor

thewolf_ie wrote: »

Thank you, the times could be better if I stopped going out so fast. I am training for the 3 hours. But sure it is a long way off!

What programme are you following?

thewolf_ie

Gavlor wrote: »

What programme are you following?

I had been following ones from Marathon rookie. I looked at the HH ones and also the DCM ones. Sometimes the LSR might be 12 miles and ill do 18. I like to run what ever way I feel, if I can run fast easy ill run fast and if I can go extra miles I'll do them. I had a target recently to get up and over a 30 mile week. So I am now trying to push that up. Maybe not this week as I just done Wexford last Sunday. I will post up this weeks log when I do the LSR tomorrow.

RunningKing

Best of luck with the log. Something tells me Gavlor will be your best friend......

thewolf_ie

Well what a week that was between stress at work and sickness trying to take the front line after it weakened from the Wexford half last Sunday. I had felt tired the week coming up to the Wexford half with a very taxing hardware failure on a server which I look after. The half was going fine until we started to twist and turn around Johnstown castle (I hope that's the name). I was turning 180 around a cone when my left knee started. From that point on I struggled a few miles even walking for a moment at one stage. It was one of those moments when I thought it was over. I some how adjusted form which helped but slowed me a lot. I went into the lets just finish mode. The last mile I picked up a little and sprinted the last little bit. I must check the pace on garmin for that bit . I felt grand though brushing my ego away and excepting my new PB of one minute. Below is my log for this week following the half;

Sun Wexford half 13.1 miles 1:37:39 @7:27 avg
Mon Rest
Tues 5.24@8:55 i
Wed Rest
Thurs 5.31@8:04 ncluding some speedy hill reps
Friday 1 hour gym workout followe by 45 minutes roller
Saturday 15@8:51 (LSR)

NB: I walk a few miles Mon-Friday. Warm up and stretch a lot including foaming rolling as much as I feel I need. I try to get to the suana and steam room on rest days. I have foot massage a lot these days.

I was feeling good and strong this week apart from fighting off the sickness that is floating around taking a few off their feet. I went out Saturday with a group who like staying between 8:30-10 MPM and today they seemed to like the upper end which I felt I needed. That was until both my left knee and ankle started. The ankle issue has been going on a few weeks now and the knee I have blamed bad turning of cones in the Wexford half that is if I am to be nice about it ;p. I left the group at mile 8 and pickup to about 7ish which seemed to help. Then my mind said hold on at this stage I clocked one 7:20 before deciding to slow up which let me notice my ankle again. I adjusted until it was ok. I was scanning thinking this is **** I'm not liking the effort I'm using for this pace, I felt I was going 6 MPM but my watch said 8:30. Ok grand this must be because I need a rest. No problem tomorrow is Sunday and ill run an easy 5 on Monday and take stock then. Anyway in a nut shell I finished this week feeling battered but managed a carnival trip with the kids and eat some junk food as a treat. Hope all your running is easy and I ask you to pray for my niggly ankle and knee! Till next week.

thewolf_ie

So at the carnival with the family yesterday my son asked me to get on the bumper cars. My lanky legs got a hammering and my shin was more sore then my ankle this morning. Last night I strapped my ankle up and elevated while watching the weekly family movie. Oh felt a bit down so after my healthy green juice and fresh turmeric I decided it was time for a treat. Two large pizzas and a taco fries later I was happy again. I'm an organic plant muncher for the most part.

So Sunday is my day of rest. I got up to walk the dog 3.4km my ankle complained a little but soon it disappeared to just a niggle now and then. Next a quick stop at the barbers with the boys and then off to the pool. 50 minutes moving between Suana, steam room and jacuzzi. The jets in the jacuzzi hitting my tender spots from running. The next phase was 50 minutes of foam rolling and stretching. I really want my body to try for this 3hr marathon what with everyone saying it is a big ask. This makes me want it all the more. I might stick 5 minutes onto my goal for the Terrenure 5 mile in May to make it 35 so not much pressure then. I am taking an extended rest day tomorrow something that will bother me but need to get rid of this niggle. Back running on Tuesday so bye for now.

thewolf_ie

So I went to a physio about my niggle around my ankle. He said it was a tight Flexor Hallucis Longus Tendinopathy and did some work and wants me back next week. He said take it easy so I agreed to take one rest day. I set out with 7ish in mind. Wore my new saucony kinvara 3. Felt really good tonight so the day off helped. Near the end the niggle surfaced so I took it handy.

Session tonight Tuesday 30/04/13

1 x mile W/U @ 7.22 MPM
3 x mile repeats (6:27,6:06,6:14 MPM)
Recovery 2-3 minutes slow
1 x mile W/D @ 7:50 MPM

AHR/MHR 160/186

antomagoo

Good man Aaron your flying at the moment, going to be hard to keep up with you

thewolf_ie

antomagoo wrote: »

Good man Aaron your flying at the moment, going to be hard to keep up with you

Thanks Anto, it's all the advice I get at the club. Don't be letting "your mind" not keep up with me. Train your mind to run and your body will follow is my new moto. I remember I was struggling to keep up with you around the lakes a few months back!

antomagoo

thewolf_ie wrote: »

Thanks Anto, it's all the advice I get at the club. Don't be letting "your mind" not keep up with me. Train your mind to run and your body will follow is my new moto. I remember I was struggling to keep up with you around the lakes a few months back!

Its not the mind, its the little brat of a child who wont go to bed at night

thewolf_ie

antomagoo wrote: »

Its not the mind, its the little brat of a child who wont go to bed at night

Get one of them racing prams bring the child along ;p

thewolf_ie

01/05

Rest day. Lots of work on knee and feet. one hour foam roller on the legs.

02/05

Easy 5 miles @ 8:11 MPM. Still a little niggle in the foot but working it out.

antomagoo

thewolf_ie wrote: »

Get one of them racing prams bring the child along ;p

tried that, back was in bits for a week :rolleyes:

Easy 5 miles @ 8:11 MPM. Still a little niggle in the foot but working it out

Thats too quick for your easy pace

thewolf_ie

antomagoo wrote: »

tried that, back was in bits for a week :rolleyes:



Thats too quick for your easy pace

We'll take turns next time

Is easy not 8?? Ah sure my learner sign is up, I better not get penalty points!

thewolf_ie

03/05

Took off Gym training due to resting ankle. Did some foam roller on calves and IT band. Iced and used diclac cream.

03/05

Was planning on not running due to niggle in ankle that has me worrying about it getting worse. Normally up at 6 get out of bed at 9 and went out running.

8 miles @ AVG 9:11 MPM 140 AVG HR

Took in a new trail for a change away from road last bit was hilly road though. No problem at all until near the end but would say 90% improvement and the slow/less miles helped greatly. Happy I went out. Iced and used diclac cream. Off to suana and jacuzzi.

thewolf_ie

06/05

6 miles @ AVG 7:11 MPM HR 160 enjoyable run (I think my HRM is wrong BTW)

I went out with an easy run in mind as the weekend run didn't warrant a recovery run. The sun was really hot so I wanted to get out before it went in. There was about 150 feet elevation gain/loss and was a single loop. The run was lovely and I felt great. First time in months a had music and the Wicklow hills making the run even more magical in the sun. Only issue was a headwind for 3 miles. The niggle was mild for some seems it I lift my knees higher and go mid foot it goes.

thewolf_ie

07/05

6 miles @ 6:55 MPM AVG HR 165

Completed the same run today with an extra push. Felt good and lashed the last mile.

thewolf_ie

Wed 08/05

Went to follow up with physio he gave my foot the all clear and said it was fully healed. Must be the wheatgrass! Got some dry needling on a tight muscle behind shin on same leg. He said the recurring issues are due to weakness in around hip area. Gave me work to do.

Thursday 09/05

8 miles @ 8:15 MPM 152 AVG HR

Seemed the heart rate was on the high side for the pace. I had agreed with my body to take it easy after the two previous runs. I don't think I had a choice anyway as I was struggling to keep the HR down. Form was good other than a tightness on the right side of butt/glute. Other than the weather it was a good run.

thewolf_ie

Fri 10/05

30min foam roller
15min warmup and stretch
1 hour gym work for strength and flixability. I targeted multiple sets on the hips and clutes doing 25% extra on my weak hip identified by physio.
15 minutes w/d and stretch.
20 minutes suana and jacuzzi

Still a little stiff around Clure and hip on the good side. Will do some work later when using the tennis ball on my feet pretending to be watching tv.

Gavlor

thewolf_ie wrote: »

Fri 10/05

30min foam roller
15min warmup and stretch
1 hour gym work for strength and flixability. I targeted multiple sets on the hips and clutes doing 25% extra on my weak hip identified by physio.
15 minutes w/d and stretch.
20 minutes suana and jacuzzi

Still a little stiff around Clure and hip on the good side. Will do some work later when using the tennis ball on my feet pretending to be watching tv.

These are the kind of sessions I will be getting into the habit of doing from next week.... Snoozfest, I hate that kind of stuff

thewolf_ie

Gavlor wrote: »

These are the kind of sessions I will be getting into the habit of doing from next week.... Snoozfest, I hate that kind of stuff

Some of the best results comes from the boring stuff. The roller is the worst I actually was nearly snoozing but my friend pain kept me awake! Just keep thinking of your goal!

Gavlor

thewolf_ie wrote: »

Some of the best results comes from the boring stuff. The roller is the worst I actually was nearly snoozing but my friend pain kept me awake! Just keep thinking of your goal!

The roller is grand, but the stretches etc wreck my head!

10000 stretches for 100 seconds is my new motto!

thewolf_ie

Gavlor wrote: »

The roller is grand, but the stretches etc wreck my head!

10000 stretches for 100 seconds is my new motto!

10000 stretches???

Krusty put up core work that was nearly my current workout apart from one or two and the addition of a few machine and flexibility sets. My training runs used to be 9-10 MPM I now do 6-8 MPM because of core work. When I skip stretching I pay the price.

Gavlor

thewolf_ie wrote: »

10000 stretches???

Krusty put up core work that was nearly my current workout apart from one or two and the addition of a few machine and flexibility sets. My training runs used to be 9-10 MPM I now do 6-8 MPM because of core work. When I skip stretching I pay the price.

10000 Between now and October!!

Yeah there were some good links put up on my log, I think core work is going to be the corner stone of my next Makey up plan.

thewolf_ie

Gavlor wrote: »

10000 Between now and October!!

Yeah there were some good links put up on my log, I think core work is going to be the corner stone of my next Makey up plan.

Oh yeah!

I always makey up my own! go for 2:38 next time! No ifs or buts!

Gavlor

thewolf_ie wrote: »

Oh yeah!

I always makey up my own! go for 2:38 next time! No ifs or buts!

Thank god im only 2 beers in or I would have agreed!

thewolf_ie

Gavlor wrote: »

Thank god im only 2 beers in or I would have agreed!

Great drink 2 more and then agree. Watch this from 5:36 or so...

http://www.elitetrack.com/blogs/details/6038/

thewolf_ie

10 miles @ 8:37 MPM 150 HR AVG

I slept in this morning as I activated the weekday alarm last night. Rolled out of bed at 8 and decided to go out on empty including no wheatgrass or beet juice. What training is this called "fat burning"??? I was grand up to mile 3-4 when the wind came on strong it was an out and back with some mild elevation. I was hammered on the way back by strong head wind and it lashed. I smiled and just excepted it. My knees don't like these slow miles or it could be some IT band stuff. Anyway 30 mile week complete with no complaints.

Will be reducing mileage for Terrenure next week! I could take the easy 35 min route or work for something better. Will see on the day. Watched my son at football today and have to say he is a little warrior!

Evening update

10 minutes suana using sick on what I think is my soleus.
Cold shower.
10 minutes jacuzzi.
10 minutes suana using sick on what I think is my soleus
Cold shower
10 minutes jacuzzi

Big up to my support crew Michelle (wife) whom i'll buy a mobile home of her dreams once I win DCM in 2016.

thewolf_ie

Mon 13/05

1hr:30min gym work a lot of which targeting the hips and glutes.

3 miles @ 8:30 MPM 145 AVG HR

Gym work was great really enjoyed a quiet evening to kick my own ass. Added the hip exercises the physio recommended lets hope they fix the imbalance.

Tues 14/05

5 miles (7:59,6:41,6:47,6:35,7:00) @ 7 MPM 164 AVG HR

Did I say I loving running at this pace. I hurt more running slow can someone explain why???

thewolf_ie

Wed 15/05

Rest day. The foam roller was out in force. Getting ready for Terrenure on Sunday.

Thurs 16/05

Easy 6.2 miles progressive @ 7:52 MPM 155 AVG HR

Had really tough day at work and wasn't expecting much tonight. But from the moment I took my first step I felt renewed. I could of whacked out a tempo but took it handy. I'm feeling confident about a PB for Terrenure maybe it's the fact I've never done a 5 miler before. I'm going to run it relaxed and let faith take me along. Got good advice from the forum on my technique while running the easy miles. I treid it tonight and seems to be working as the above was my best easy run in weeks. I don't know if I'll run before Sunday. Will walking around the Zoo on Saturday count?? I was thinking of tracking mileage with my watch. Oh I noticed I was hitting 4:11 MPM during intervals recently so after Sunday I will play with that

thewolf_ie

Terrenure 5 miler and post race run

19/05

5 miles @ 6.33 MPM (32m.49s unofficial) (5:55,6:33,6:53,6:45,6:37) 178 HR AVG

19/05

Post race run

5 miles @ 7:32 MPM 167 HR AVG

First of all sorry I didn't go sub 30 for the 10 round numbers didn't want to risk blowing up. Me and a club pal went together today both tackling different times. We did a light warm up before heading to the start line both slotting in the appropriate place at the start. The place was buzzing and everyone in good spirits.

Mile 1

I went out a faster then intended and only noticed when my watched beeped the first mile. I had the thought that I was not going to check the watch to much maybe if I didn't I might of got the sub 30. It felt ok but I didn't want the risk blowing up, I had already decided that the sub 30 was to much work.

Mile 2-4

I spent these miles readjusting from the fast start. I wouldn't say I was in anyway near danger zone. I had agreed at the start with a stranger we would go for somewhere between 30-32. I went ahead at the start he reappeared struggling at mile 3. I let him ahead as I was still trying to find my handy pace after a fast start. Maybe i should of went ahead I felt the redusting took more out of me then if i had i went on at the faster pace. I only noticed summer arrived while the race took place at this stage.

Mile 5

I was surprised it was near the end already. I was really enjoying the pace now. The support along the route was great. I had a few heavy breathers along the way here and there. Wasnt took over much at all only when i slowed. I thought the start line was the finisher the end and went for it over take a good few until I realized I had to go again. I heard afterwards I wasn't the only one that did this. The spread afterwards and the weather really had the place buzzing.

I decided to go for another run post race when i got home just to get the mileage up for the week. I had done the garden before hand which is fairly big. You know weeding really stretches some areas it really felt good. Sorry didn't meet anyone from here. I was going to start asking people were they boardsies!

thewolf_ie

Mon 20/05

Recovery 5 miles @ 7:33 MPM

I ran from work to Tallaght for part of the journey home. Lucky I didn't run any slower as the bus arrived the same time at the point I currently meet it at for the remainder of the journey home. I acctually enjoyed the run without the watch but still had the phone updating me every mile. I was carrying a bag weighing 4 kg which was no problem. I felt really strong snd light today even with the bag. The new runners and the new easy running is working. I thought of my kids happy faces as I ran every now and then and it renews me. I decided I'd hit the jacuzzi and suana for a short while and skip the gym so i'd get home early.

thewolf_ie

Tues 21/05

Club intervals

1.5 mile W/U 8:10MPM

Pyramid 800's (5:34MPM),600 (5:39MPM),400 (5:29MPM),200 (4:28MPM),400 (5:21MPM),600 (6:26MPM),800 (5:47MPM)

1 mile W/D 7:08MPM

5 mile total 154 AVG HR

All intervals are a little more e.g the 800 shows as 837 on my watch. Was feeling a little zapped today to begin but got on with it. A young track star was out tonight in all his 16 years of age. Don't think his trainer but he didn't give out, I tried to tag on a couple times lasting no more than 2-400 each time. The lad was amazing maybe I need to be training with him. Thanks to Anto for keeping me going till the end. Looking back at the watch the times had some nice vo2 paces. A sessions a session!

thewolf_ie

Wed 22/05

Recovery 5 miles @ 8:36MPM 144 HR AVG

Went for lunch time run with a friend who is trying to get back into running. This is new territory for me running 4 days in a row. Was a lovely run up the canal and the pace was nice a slow. No planned rest day until Sunday, it is time to get ready for the higher Mileage!

antomagoo

thewolf_ie wrote: »

All intervals are a little more e.g the 800 shows as 837 on my watch. Was feeling a little zapped today to begin but got on with it. A young track star was out tonight in all his 16 years of age. Don't think his trainer but he didn't give out, I tried to tag on a couple times lasting no more than 2-400 each time. The lad was amazing maybe I need to be training with him.

He was only toying with you as he was warming up

thewolf_ie wrote: »

Thanks to Anto for keeping me going till the end. Looking back at the watch the times had some nice vo2 paces. A sessions a session!

Not sure about that, you were showing me a clean pair of heels most of the night.

You still need to get a bit more consistent with your pacing, looked like you were a bit erratic with your splits

thewolf_ie

Ah he lives behind me ill call him out when I have fresh legs the little whippersnapper!

I'll try again next Tuesday, I couldn't hit the speeds or stay there just seemed to be no power. I think it was mental block. Thanks for the advice always welcomed!

thewolf_ie

Thurs 23/05

Easy 5 miles @ 8:11 MPM 154 HR AVG

Thought it best to take it handy. Enjoyed.

Fri 24/05

Long Run 16 miles @ 7:40 MPM 162 HR AVG 777 feet gain 93 loss

Ran home from work today to see what effect the weather plus big hills would have on me. Pretty solid run with a quick pits top for a drink. The Saggart climb was lovely nice to get in some longer distance again. Out with a group in the morning so will see how my legs are then as I feel like running again.

thewolf_ie

Sat 25/05

MLSR 10 miles @ 8:35 MPM 145 HR AVG

Final run of the week and what a day. Was nice to run with the group for a bit of banter. Total of 46 miles this week. Feet need some work and muscle behind shin. Nothing major bit will sort them out before Monday. First rest day tomorrow in 7 days. Really happy with progress.

thewolf_ie

Sun 26/05

Rest

Jacuzzi and Sauna

Monday 27/05

I had a twinge in my back from twisting wrong last week. Got the bright idea to go for a Thai Massage early today. It brought out all my niggley bits and she said please do not run for at least one day. I'll hit the Jacuzzi and Sauna on the way home. Hopefully I'll be ok to run tomorrow. She was like a hunter finding all sorts of tightness on my legs she really got in to the shins. It will be interesting to see what way the running goes after that session.

thewolf_ie

Tues 28/05

2 mile w/u

5x400+200 with 200 easy recoveries

400 (1:19), 200 (32)
400 (1:07), 200 (33)
400 (1:14), 200 (33)
400 (1:13), 200 (31)
400 (1:14), 200 (33)

1 mile w/d

Really happy with this session the recoveries where a bit long and a bit easy. But I was leading the group and pulling the back with encouragement. I was also taking it easy after the Thai massage.

thewolf_ie

Wend 29/05

Recovery

5 miles @ 8:48 MPM 143 HR AVG

Went for a run on the canal today on a mixture of grass and paths. Found it hard to keep the heart below 70% (garmin) on the grass. Legs felt tired today and my running buddy from work was leading the show today. I enjoyed the new route down to the Aviva. I think I will be running recovery by feel in future I felt I was using effort monitoring. I guess the grass and heat was also added to the mix.

1 hour gym session for core, strength and flexibility. I'm really tired today and was going to skip this today. Really busy at work so need to charge up before the long runs this week!

thewolf_ie

Quick update to say i'm still alive.

Thurs 30/05

8 miles @ 7:29 avg 160 HR avg (couple of faster miles around 6ish)

Fri - 31/05

Tendons in foot sore from weakness in hip trying to resolve in gym.

Sat 01/06

9 miles @ 8:40 MPM ava

Went from Bray to Greystones and back along the cliff etc to give my foot a rest. Really enjoyed this run a very slow start and flying downward finish. Liked the rough paths would be into something a little tougher to help with ankle strength.

Sun 01/06

Rest

Mon 02/06

5 easy miles @ 8 MPM avg on grass around Punchestown racecourse

1 hour 30 minutes GYM

Spent a lot of the time on hips and glutes with 25% extra on weak side. Sore today so I did the job. Hope the niggles on the weak side will fade over time so I can train harder. Good few core workouts in this session with some weights with hi reps.

thewolf_ie

Tues 04/06

2 mile w/u

Intervals

Distance/Time
1200 (4:14)
1000 (3:34)
800 (2:43)
600 (1:59)
400 (1:13)
200 (27)

155 avg HR current max hr 190.

1 mile w/d

Still a niggle in the foot which I believe is due to weak hip. Started off nice and relaxed and finished relaxed and strong for each rep. Got faster with each rep. Hopefully will get a good 5k time at the end of the month before getting back into the longer distance.

Gavlor

thewolf_ie wrote: »

Tues 04/06

2 mile w/u

Intervals

Distance/Time
1200 (4:14)
1000 (3:34)
800 (2:43)
600 (1:59)
400 (1:13)
200 (27)

155 avg HR current max hr 190.

1 mile w/d

Still a niggle in the foot which I believe is due to weak hip. Started off nice and relaxed and finished relaxed and strong for each rep. Got faster with each rep. Hopefully will get a good 5k time at the end of the month before getting back into the longer distance.

Great session in this heat!

antomagoo

Jaysus lad you were flying tonight, looked very strong throughout.

thewolf_ie

Gavlor wrote: »

Great session in this heat!

Thanks fella! Was cracking weather.

thewolf_ie

antomagoo wrote: »

Jaysus lad you were flying tonight, looked very strong throughout.

Thank you really enjoyed it. Seen you blowing along too!

thewolf_ie

Wend 05/06

Easy 5 miles @ 8:12 MPM 147 HR avg

Very warm today. Ran on grass today due to niggle in foot. It must be mild tendinitis caused by landing hard due to weak hip as diagnosed by physio. Hope the strengthening will help and will get better. Been taking some tablets to help after running with some diclac cream.

1 hour gym session

Targeting the hips and glutes primarily. With some other core, leg and arms work.