Daz Does Tri

So the reason I blog is clearly to dump all the shit from my tiny brain down for future reference. What works to get me fit, how did I overcome injuries etc. etc... Injuries Plantar Fasciitis Starts with ache around foot, moves all around the heel, sometimes wide right and sometimes left under knobbly bit. Dealing with it since pre hip injury in November and never really recovered. Taping, rolling calfs, ice in sock under heel all work. Running fast and running in 4% / Next% seems to aggrivate it. Can run easy on trails in Reacts without problems and Peggy Turbos seem to be best option for faster runs. Hip / Glutes Have had on-off issues since 2010, mainly when run focussed (no issues when I was doing Tri).  Rolling glutes & hip openers seems to  help.  Fatigue from training, most likely running form causes issues. Probably need to experiment more with treadmill running. Summer is fine as trails seem better.  Spending lots of time rolling and...

Feel better today, little tired but to be expected. Seem to have found a plan with a decent balance last couple of weeks.  TP shows all the numbers are heading in the right direction, CTL raising but ATL and TSB staying in good range. All of that is bollocks if your race results are like Monkey Dans though !!  This week should start showing some decent returns to be fair as I'm feeling pretty strong.   Foot feels much better today, I'll most likely wrap it pre-run and not take any ibro.  Glutes are OK, nothing a good roll won't sort out.  Bit of fatigue in there but 2 steady days to go and then full rest so shouldn't be a problem unless it becomes a problem! Plan today - steady 6.  I'll go on the tempo route up and down the hill. Aim is to keep the HR max around 159 bpm or threshold. I'm pretty sure I use threshold in the wrong way.  Tempo for me is harder - 5 to 10k effort but threshold is more likely closer to marathon effort - without...

OK, lets clear that up.  5 weeks have been training properly, forget the intervals based week it's all been merged lol  Decent week bagged with a longest run for some time today.  Jake wanted a half marathon so we did it today.  Bless him, it was about 12.1 mile too far haha At 6.5 he was struggling.  To be fair I didn't run over 10 until I was about 19 so fair play to him for getting it done, it was a real death march. For me, a very easy relaxed run.  13.1 miles @ 8:36/mm - was 8's for the first half so finished up in the old Turner long run pace group so works out nice and ideal time on feet. Week was spot on. Monday, a solid steady -> threshold @ 6:31/mm.  Tuesday rested, Wednesday 8  easy over the trails at 7.12/mm, Thursday 7.5 easy around Cambourne at 7/mm, Friday very easy lake loops felt like I was walking just under 8/mm, Saturday a really good hard session of kms on the gravel and long run today. Definite progress, f...

Woke up today, feeling much better.  Foot and hips / glutes not feeling bad at all.  Must have been the 5 bottles of beer last night lol  No excuse for not getting the session done today, just getting my head ready for it now. Been a strange week.  Missed the 2 planned sessions as foot wasn't right.  Just hoping that things will ease out.  If the foot doesn't feel better tomorrow it does look like staying off the pace will be the only way forward.  I 'can' run easy without any issues in the Turner work boots.  Running harder in faster shoes seems to cause problems but today's session will be a good indicator of that.  Still running well though, not in bad shape at all considering. To the session ... Jogged to the bridge past the golf course. Phew, didn't feel amazing but pace had dropped to 7.31/mm avge by time I got there.  Cross the road, couple of strides and off. First rep - 3.31 - 5.57/mm up the hill.  Felt pretty goo...

Body aches today. Hips, glutes, lower back are tight.  I've had some pretty severe hip issues in the past so it's important to stay on top of these. Plan is to bust through some rehab this morning and run later if it holds up.  If not, it's back in the pool #aquajogging! Frustrating times - but need to be sensible.  Sooo... Yep, lots of hip mobility, glute rolling, back stretching and the main ingredient - coffee ! Finished up running outdoors. Kept J company for his session.  Ended up a very easy recovery run ~7 miles at just under 8s but HR very low.  Good sign fitness is improving.  Couple of short efforts at around 1 min to give the boy something to chase at the end but apart from that all very easy stuff. Hips / glutes absolutely no issues. Foot ached pretty much every step.  Really hard to guage it.  Kinda feels like the shin did last year wheni just pretty much ignored it and ran through.  No issues just annoying feeli...

...again !!!  Not sure what week and what plan I am on as the condition of my body continually changes! Foot today not right enough to do intervals, in fact hips & glutes in general were very tired. Ended up running steady-ish.  Mainly progressive but at the start it felt very leggy.  Stopped a few times to stretch and open out hip flexors which helped. 7.7 miles @ 7:02/mm progressive.  Pretty grey run really but happy enough as the main thing at the minute is to be able to continue. It looks like intervals (the quicker ones)  will be knocked on the head until things are better as I think faster running is aggrivating everything.  that said I'm pretty confident the km reps should be OK on Saturday.  Quite enjoyed that session, def noticing the benefit of the hill this week as I am much stronger. Run today in the Infinity Reacts a.k.a Turners work boots.  Not even sure a tempo would be possible in them but they get the job done. Foc...

Foot sore today.  The rest day did nothing ! Not sure why it's so bad, possibly running Monday in the Next%s, possibly running a little quicker. Either way, annoyed and feel like I've wasted a day off. Back on the plan today.  Last weeks rest day, today's run was a steady 8. Pretty comfortable, stayed on the trails and best pace I've managed on them this year. 7.12/mm avge, HR a bit high at 153 bpm but still feels like it's not reading right as I can't see it was that effort level. Wore the infinity reacts, my go-to shoe for keeping running.  Foot wasn't million % but could run without too much hinderance. It's a bit like a nagging tooth ache but in my foot! Feel easy today.  Finished off by the pool with some S&C and hurdle specific drills.  Lots of them!  Bought a cheap adjustable hurdle, so far up to 30" with the drills, plenty of height to go and will need more run up but it's a start.  Getting the old feelings back.  Drive w...