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The long hard slog

  • 27-05-2019 7:41pm
    #1
    windy runner
    Registered Users, Registered Users 2 Posts: 4 ✭


    After too many years of ups and downs with injuries etc., it's time I reigned in the running and produced something that I'd be happy with. Famous last words, but I am going to build steadily in preparation for a marathon. That goal is at least two years away given my plague of niggles and injuries. My current PBs lie in the range of ca. 2:30 min for the 800 m, 5 min for the 1500 m, 18 min for 5 km and 40 min for 10 km cross country.

    Monday: 4.5 km, 3 min run + 1 min drills, flat park trail

    Sunday: 4.5 km, 3 min run + 1 min drills, flat park trail

    Let's see where it goes from here.


Comments

  • #2
    windy runner
    Registered Users, Registered Users 2 Posts: 4 ✭windy runner


    Here are some other specs: 35 years old, 68 kg, 1.81 m

    Tuesday: 5 km, 3 min run + 1 min drills, dirt trail

    Thursday: 5 km, park trail

    Sunday: 4.5 km, 3 min run + 1 min drills, park trail

    I still haven't learned from my mistakes. The Thursday run, even though it was at a real slow pace, left me with an ache and a bruise on my tibia, so it's off to the doctor tomorrow.


  • #3
    windy runner
    Registered Users, Registered Users 2 Posts: 4 ✭windy runner


    The bruise seems to stem from a stress fracture. One step forward and two steps back. With that in mind, I've swapped the runs for strength sessions. All these exercises are the non-weight bearing (NWB) variant, which will be the focus for the next three weeks. Thankfully due to the good weather I was able to do these outside.

    Wednesday: 1 set of press-ups, sit-ups, clams, bent leg raises, chin-ups, bridges, bird-dog, bicycle crunch, dips, gentle calf and hamstring stretches, obliques, bicep chin-ups, hip raises, heel touches, rowing pull-ups

    Sunday: 3 sets of the above.

    A little shocked to see that I was gone for two and a half hours for the Sunday session. I'll peg that back next week.


  • #4
    windy runner
    Registered Users, Registered Users 2 Posts: 4 ✭windy runner


    I decided to try a new physiotherapist to see whether they can get to the root of my problems. Although they concentrated on the calf muscles, they pulled, pushed and squeezed the heck out of them. It turns out that the fibula was out of place which caused my foot to point upwards and turn inwards as opposed to outwards. One problem down, umpteen to go.


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