I did well to get off my backside travs, ive spent a lot of time conked out recently. I had a jog up to pilates on weds which gave me a stonking headache.
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I did well to get off my backside travs, ive spent a lot of time conked out recently. I had a jog up to pilates on weds which gave me a stonking headache.
19:43 is decent. I did a similar time last sunday as a "rep" in a longer run.
Have a 5km track race next month where i was hoping to have a bash at my pb (18:34), but whether i'm in that kind of form is a matter of contention.
Well, i'm starting to get an idea of what works with this hamstring injury and what doesn't work. Yesterday's 5k made the back of my knee sore again, i was feeling it again this morning, but an AM race taken sensibly seems to work for me.
I think on this basis i'm going to have to drop tuesday nights with horsforth harriers for a while, as the runs are very flat and have a history of causing me soreness, and instead reinstate thursday nights Carr Bridge Drive reps (0.25m/110'). It seems like the flatter the training is, the more it makes the back of my knee hurt, so the climb in a CBD rep should make it work a bit better. Parkrun will also have to be given the old heave-ho as this is also flat, but i'm hoping the odd 3k up at the 'track' will work for me because i don't want to lose leg speed training all together.
Had a run round the first 3.5m of the WNTTAC route today and tried to get a couple of descent lines cleared up. I took a high line through the tree swings and hit one or two loose rocks which has never happened on the more spongy and lesser trodden low line. I understand none of you will know what i'm talking about, but i'm still going to talk about chevin nonetheless. 3.5m/1210' for the session, i'd planned to carry on a bit, but it's a good job i didn't as my energy levels crashed on the walk back down into Otley.
47m on the bike today, i had to go into work for a few hours so i picked up the A65 at Burley in Wharfedale and rode it all the way into Leeds, following the same outward route home. The inbound leg got progressively more and more grotty, whilst the reverse happened on the outbound. The number of potholes was only matched by the variety of types of damage; holes, trenches, washboarding, dips and gullies, the buses are to blame for sure, that and tar and chip resurfacing. My sinuses were so full of salt dust i had to have a decongestant when i got back. I'm bonking very easily since having norovirus and had to call in at Waitrose otley for a childrens hot chocolate and a reduced chocolate twist; i only had 3 quid.
Where do you live now?Quote:
Originally Posted by mr brightside
Horsforth, it's either the largest village or the smallest town in England, i can't remember which. Although now swallowed up by Leeds.Quote:
Originally Posted by Graham Breeze
Either way - it has a railway station!Quote:
Originally Posted by mr brightside
Yes, very close to my house too. I needed to get my usual 50m done, and lengthening the route each way was the easiest. The section of the A65 going downhill behind Benton Park school is utterly terrible, i was out of the saddle hopping over holes most of the way down to the roundabout.Quote:
Originally Posted by Graham Breeze
CBD reps tonight, throyt was wheezy due to some banging and clattering at home beforehand, didn't feel like i was breathing freely at all.
5x0.25m/110'
1.55, 1.50, 1.54, 1.55, 1.50
Not a consistent session really.
Flower scar today, 8.3m/2150', no hamstring issues so this is the second AM race where i've run clean. I did get some lateral knee pain on the last climb, but i've had that for a couple of days now, it'll just have worsened. Never found an ideal time to consume my gel and had to bang it hastily in the woods. My legs died a bit towards the end.
50m on the bike today up to the craven arms and back. Pain in the arse headwind all the way there. I've started having a 'crumble of the day' for my food, it seems to be more filling and more calorie dense than the other options. 3 beers drunk. Stopped at otley waitrose on the way back for a coffee and reduced price cake, as yet i haven't had any crap off a jobsworth for parking my bike up in the supermarket by the cafe.
Inclined leg press reps to failure at 160kg has now increased to 30, from 25. It used to kill me doing 25, but it's easy now. This is off one set per week, very little.
That is good going... i don't think i ever do more than about 120kg tops.... and usually well less... can't bring myself to do "heavy reps" on top of 70 miles and two hard sessions every week, something would give...
remember it's an inclined press, power required to move it is reduced by the sine of the angle.
Oh yeah, its by no means a "proper" squat, but still decent.
I've been advised by my physio to do all my strength work single-leg to put more work through the (i think) Patella Tendon, as i have tendonitis of it (more commonly known as "runners knee") So i'm starting at about 50kg on the incline (i expect this to rise quite quickly when i get used to the movement), as it is certainly not equivalent to lifting exactly half what you can with two legs. Also going to start looking at single leg squats.
When I reached 2 x body weight (on the bar) when doing conventional squats last year, I realised that although my legs could have taken more, my back wouldn't. At this point, I switched to single squats with 1.1 x body weight on the bar.Quote:
Originally Posted by Travs
The problem with this is technique, or rather my lack of it, which is not helped by having one leg noticeable stronger than the other. For safety reasons I am doing this between to metal shelving systems, which are rated to 180kg per shelf, which is just as well as I am still wobbling - although this is slowly improving.
I have also tried pistol squats, which also require more co-ordination skill than I currently have, and I have attached a link below to a Runners World article for anyone who's interested. As a no-equipment, safe exercise it's worth looking at.
https://www.runnersworld.com/trainin...-pistol-squat/
You can do it 2 legged for better stability but get your knees far out over your toes, this biases quads, sticking your arse out and getting weight on your heels gets the glutes more involved. Stability is an issue on one leg, i never lift weight on one leg.Quote:
Originally Posted by Travs
We've got one of those contraptions in the gym where you do the squat with the weight fixed round your waist with a lifting belt.
Belt squat machine, basically an industrial-scale version of this...
https://mirafit.co.uk/mirafit-belt-s...%20Catch%20All
Its definitely more stable, so might be a good starting point for me on single-leg squats....
While its more stable, it comes at the expense of taking any working away from your core/back, and completely shifts the focus to lower body.
But might be good for getting the movement nailed.
CBD reps again tonight, though its ocurred to me theres enough daylight to get back in the woods.
5x0.25m/110'
1.44, 1.53, 1.52, 1.51, 1.54
An overly exuberant start, but its nice to know i still have a sub 1.45 in me for this rep.
High Cup Nick on saturday, ill be going for a pb.
I tried out single-leg squats for first time tonight... definitely needs major work!!
Think i'll have to leave the single-leg stuff until the incline press is available for a little while!
It's easy to overwork your hip flexors and your deep glutes/piriformis, i stay away from them. Step ups with a kettlebell in hand are ok for me, it's a more natural movement.Quote:
Originally Posted by Travs
Not one for me, too much pressure through the articular cartilage.Quote:
Originally Posted by Marco
Quite possibly so. But, if it was possible to measure the forces, probably a lot less pressure than when running downhill fast, like you do.Quote:
Originally Posted by mr brightside
Well, with me it seems to be the amount of knee bend that matters. Past 90deg and i get trouble.Quote:
Originally Posted by Marco
Saturday, High Cup Nick race. Not a PB, 3mins slower than that, probably due to the headwind in the nick, but could be the old post covid crap again. Good preparation for WNTTAC, though.
Sunday, 50m on the bike up to the craven arms and back, heavy legs from high cup nick. I could quite easily have spent the day relaxing, but that's not the racing way.
I've ridden past the Craven Arms three times this week but I didn't see your streak of light.Quote:
Originally Posted by mr brightside
What bike are you riding? (since I look at the bike first rather than the rider usually all covered in black?)
I park it round the back up against David's bamboo bushes, it's away from unwanted attention there and it's unlikely someone will deem their need for it to be greater than mine. It's a mainly white Dolan Prefissimatori or whatever, with full mudguards.Quote:
Originally Posted by Graham Breeze
90 good form squats followed by 30 reps to almost failure on the inclined leg press, 160kg. I'm not going to pass 30 set reps on this, i might need to split into 2 sets say 25,15.
Midweek fartlek tonight, 5k/395', took the mudclaws which was a good job as they were needed. Just about enough traction for the fast sectors.
Black Combe race yesterday, 8.1m/3300', went badly wrong on the descent and squandered a chance to get a good shout in for the descent prize. I've decided it doesn't really suit me, there's too much tourist path. Good prep for WNTTAC, which is getting close now.
Hope i can get out on thursday, i have what is known as 'BOFRA Lower Leg Syndrome'. This is a straining of the lower leg muscles that control the ankle joint brought on by recklessly descending ground which ought to be shown a bit of respect. In an attempt to do their best, the sufferer foolishly pulls their bag out risking life and limb for race places. This is the accepted pathology, the remedy is stretching and a bit of quiet reflection.
Tonights session was a bust, the conditions were deteriorating fast, it was clear at the bottom of Carr Bridge Drive and laying snow at the top. It was in my eyes, down my throat, i put in 2 reps and gave up. My training rule of quality not quantity was getting violated, it was impossible to properly knuckle down.
Our session (strength and conditioning circuits at the track) has been cancelled.
Will get a couple of decent days treadmill work, before attempting to head out on a quality long run on saturday.
9m speed endurance today, an ACW lap of Thruscross reservoir starting and finishing at Swinsty carpark. There was a lot of snow about which made finding that cadence sweet spot that i look for in this session quite difficult. I like to get locked into a heavyish 2 steps per breath tempo pace and work hard on the inclines to maintain it, but i was working hard everywhere today with there being about 7" of snowfall. I had to stop after a mile and have a number 2 in a holly bush with only icy snow to wipe my arse with, such are the tribulations of fell running.
Business as usual in the wharfe valley yesterday during my 50m ride to the craven arms and back. Gales buffeting you around, a persistent strong headwind blowing down the valley, not good for consistency. I'm going to stop having crumble and custard, it's too filling and i can't leave room for pints of ale.
Presumably your return journey is slightly longer as you sway from one side of the road to the other?;)Quote:
Originally Posted by mr brightside
I'm going to switch back to beef dripping chips. After my donation to UWFR i'm up to £22 with a crumble and custard, it's below £20 with chips. Only problem is the amount of sugar in crumble metabolises better into energy than the lard in dripping cooked chips, so i have to stop for calories on the way back. It's an exact science, more so than one might expect.Quote:
Originally Posted by Graham Breeze
Beef dripping chips might be the better option. The problem with the sugar in the crumble is that it will have a high glycaemic index value, causing your blood sugar to rise quickly and possibly spike - leading to a spike in insulin, resulting a short time later with low blood sugar and a stop for calories.Quote:
Originally Posted by mr brightside
The theory is the fat will slow down the absorption of the sugars and carbs, keeping your blood sugar more stable.
Thanks, Marco!Quote:
Originally Posted by Marco
30x160kg on the inclined leg press this morning, warmed up with a rake of stretches and 80ish bodyweight squats. It's the benefit of having a gym at my workplace; i spend at least 35mins every day working on flexibility, i consider it to be of paramount importance.