Printable View
Mr B you are clearly more experienced than me, but i'd maybe suggest splitting your two speed-endurance runs up by another day or so (if possible). Same with your Week2 speed-endurance/parkrun...
I know that if i do a hard race on a sunday, then it's still in my legs on tuesday club night, whereas i'm usually fine when it's a saturday race.
Also your reasons for doing the Horsforth club runs are bang-on!!
I find myself OK on 2 sleeps after 5k, and yes, i really could do with a woman, to heal me more than anything.Quote:
Originally Posted by Travs
As someone who's flailed around with different approaches to training and never really stuck with one for more than a few months (injury/life getting in the way), it's always good to see what others are doing. Interesting that you've got 3 x speed endurance and a Park Run every fortnight but no interval session. In my (limited) experience of intervals they seem to be the one session that pays the most obvious dividends and I don't think I've ever been as fast as after a prolonged period of weekly 10x400m or similar. Any particular reason you're not bothering with them?
(All that said, I'm having a bash at 'base building' now, so no intervals for a while.)
I don't currently have a slot for intervals. When parkrun returns the 5k speed endurance sessions will become a fartlek over the same distance, incorporating 3 interval pace legs.Quote:
Originally Posted by Hank
Something else i'm doing which has given very good results is wearing compression leggings every day of the week. There's no doubt in my mind, the thing of keeping heat in and localised swelling down has a dramatic effect on niggles and long term problems that would otherwise have you backing off a bit. I sleep in them too, you get used to it. The only thing is the cost of having about 7 pairs of very expensive underwear.
I can't argue with the results.
That sounds a good plan to me :). On the subject of knee problems, I injured my left knee in a crunching fall during the LL100 in 2016 and did my right knee not long after after in another awkward fall, and then injured them both again supporting a BG leg in 2017. I kept running but my knees became a real 'achilles heel' to my running :):) and could be really painful at times, especially on steep and/or rocky descents. I carried on trogging and running for fun in the hills, still doing lots of mileage, but couldn't dare push hard... so I ended up becoming progressively more and more unfit.Quote:
Originally Posted by mr brightside
Anyway I eventually saw the Settle Harriers go to physio Phil (he was previously the physio for North Ribblesdale rugby club) who, although is always super keen to help, as far as I can tell has just the one potential diagnosis for knee pain in his kit bag which is bursitis. Lots of other local runners I know have had the bursitis remedy from Phil too and I can't imagine we were all suffering from identical problems. As an ex-rugby physio too he was ingrained with the patch up, man up and get back out on the pitch mentality which I liked (although I'm not sure my knees did).
But one really big positive came out of my one session with Phil which was hamstring stretching. Phil told me that if my hamstrings were more flexible my knees would be better and, from mid 2018, I started a daily stretching routine which I still do now. I do lots of other stuff as well nowadays but I do think that the key thing that helped my knees recover was hamstring stretches. When I started I could barely touch my toes, due to the rusted iron bars that my hamstrings had become, and nowadays I can grab my ankles and pull my head all the way down to my knees.
So if you're not already doing it, add hamstring stuff to your routine
I'm a regular stretcher... when i did Muay Thai was very flexible, could do the splits, kick over my own head height, etc.
Nowhere near at that level now, but still stretch after every treadmill session, so minimum 4x per week.
Over the years I've learnt I need to do a lot of hamstring stretches - typically a few minutes after each run. This has mainly been to avoid pulling my lower back. So it's interesting that it also benefits knees.
Hamstrings are still where i get the most residual pain/fatigue after a fast/hard flat session. Different on the hills though.
Calves are my problem, always the first thing to tighten up. Since a calf injury last March I've been stretching every day and remain largely inflexible. Even with daily hamstring stretches and rolling on a very good day I might be able to bend down and touch what you might charitably call the top of my ankles.