Daz Does Tri

So got today's run in. Scores on the doors - 5 miles @ 7.01/mm @ 140 bpm

Managed to run 3 and a bit miles on Tuesday. Not 100% but certainly not 0% either. More of an ache during and after than pain. Lots and lots of rehab - piroformis stretching and glute work mainly. The piri is very weak and probably the root of my issues.  Physio identified that on Monday, glutes are not as bad as I thought but the arse muscle is the one that's letting the side down. Going to try another run tonight and hopefully have an improvement on Tuesday's run. 

Saw physio on Friday and diagnosis is trapped or aggravated femoral nerve. Makes sense as the vague sensations add up to exactly whats happening. Set an exercise to complete several times daily and hopefully back tomorrow to get the all clear to start running again. Night pain reduced (probs from not running) and I've done a lot of work on glute strength.  Really need to address glute strength, firing and core when I do start running properly again.

I've stretched everything, rolled everything and self diagnosed everything this past 6 days. Fucking hip was in brutal pain when running.  Weird, all over pain that feels tight along lower back, all around the side of the hip (TFL was a prime suspect and stretched mercilessly), in the actual joint and radiating down the femur.  Feels like it's locked up as soon as I take a step, and a dull ache in bed at night.

Things move quickly in sport! Found a huge knot in my mid back, rolling it out and trying to pressure it off made a big difference. Absolute agony but seems to be helping. Focus on that for the rest of the day.  Have a mattress support coming today to firm up the bed as well which should help. Fingers crossed back in the game tomorrow, if I can iron this out we're down to the one main niggle which would be nice! Jesus resting is boring

Well, not quote but still a bit fucked off. Hip niggle is still painful after track Tuesday. Painful walking today on the school run so another zero day where I'll try and rehab it with stretching / rolling.  I'll lay off the nurofen until later to see if anything improves it.

It really feels like I'm on the edge of falling apart at the minute.  Getting through these niggles is critical.  Fucking typical bollocks.  Give me a clear bill of health and I can't be arsed to drag myself off the sofa.  Give me a couple of niggles to nurse and I'm keener than Kipchoge. Session planned tonight was a pretty comfortable tempo 5 x 1,000m on the track with the boy.  Aim to be progressive starting at 3.25 then slicing a couple of seconds off per lap (ish) down to 3.05-3.10 by the end.  200m walk / jog recovery so not a lot of effort really until the last two.

God knows what week, but back to base was name of the game. So it's a fine line between fitness and the disabled list. This week, started nursing my achey foot / heel. The left shin issue is still there.  By Friday morning I'd developed a problem with my lower back / glute / hip that's a sharp pain pulling intermittently during a run but is constant at night when trying to sleep.

Training last week or so has been absolutely on point. I am fucking flying at the minute.  Everything from easy to tempo is A1. So obviously when anyone gets to the rarefied point in training that everything feels easy and you can't do enough - the niggle fairy hovers in the background ready to fuck you up. To be fair I've had the foot / heel / plantar niggle for some time. I've managed it anywhere between can't feel a thing and agony to walk.  Sometimes one follows the other and in all honesty the painful side has been far less frequent than the non painful (or non existent) side.  I'll take that for a niggle.

So this week I am returning to phase one - base training. I really need to change up a bit, and I need some more strength.  Not a lot of point living on the edge of injury in November.

Niggle hit week, not ideal but what I bagged was pretty good. If I can clear up this heel / foot / plantar issue then I'll be coming into decent shape. It strangely seems happier at a better pace, so looks like I'll have to keep steady efforts in and back off the easy / recovery shit. Mon - REST (planned)

Wow, it's been a LONG time since I ran a proper cross country.  Mansfield didn't dissapoint.  The conditions were absolutely DOG SHIT. No joke, we got there early for Sawyers race in the u13's  and my feet were already soggy.  Couple of hours till Jacobs race with a few minutes where it didn't shit down with rain, then another hour before I was off.  Luckily for my race it was dry - we'll the air was.

First race for a month tomorrow.  Tested foot out today and 100% better, it's a weird one though as it's so on and off.  Fingers crossed tomorrow morning zero issues, although driving isn't ideal and there's a couple of hours of that !