Daz Does Tri

I think I am pretty safely over hip watch now. 100% it's not quite right but it's not likely to develop into anything serious (touch wood).  Still need to make a concerted effort over the Christmas period to strengthen and get more flexible - glutes, core, hips, ankles are the main focus but I do feel like I am out of the woods (not patting myself on the back just yet!) Since Saturday's disappointment I got a very solid long run in on Sunday (6.18/mm avge) a rest day on Monday and a steady 5 (6:28/mm) and shakeout 3 yesterday. I honestly feel like I have something in my system (would be the most convenient explanation for Saturday's inability to push on). I'm nowhere near feeling great when running. Possibly just pushing a little hard BUT the strangest thing of all at the minute is how slow some of the quicker paces feel. 6.20 pace feels really slow (not easy - don't confuse the two words). Generally when I am fit 6:20 pace feels like race pace, I'm wonderin...

Agggghhhhh, nicely sums up my feelings on that one!  Had the chance to put out a decent target for the boys racing tomorrow and it literally went pop ! Set up for the race was great. Felt brilliant and once we warmed up I felt great. Zero complaints. On to the race, lined up behind the fast guys (sub 16) and agreed to pace Jacob to the first mile. We are off, start on grass (not ideal in Adios) and onto the pavement after 10 secs or so. Settle down and try to relax. Doesn't feel amazing but the pace and effort is roughly right. Dead turn after ~400m and back, then up incline over the bridge and into the wind into the sharp turn. Down a gradual incline all the way to another dead turn and down to the river. First mile in around 5.21. Feels bleugh but manageable. Nicely blocked from the wind by the river until we hit the rise. 2km up in 6.30. On pace but pushing. Garmin reading is very slow (it was way out anyway) push on. Very sharp climb back up and then down the finish straight. 8...

OK, so obviously slightly stuff more on my mind this time !! Hip - since the chiro put me back in place this does feel much better almost to the point where I'm not overly concerned with it. I know if I stretch, do the drills and don't get lazy then this should be OK. Looking back I have actually managed to fend off in the past so recognising what I need to to AND THEN DOING IT is most of the battle! Back - I think from using heavier weights with the sprinted lunges I have pulled some muscles in the back. Simple, it's happened before with weights and it will ease down. Just fucking annoying right now - AGHHHHHH  Heat helps massively so I am either hot showering (to the point of scalding) or standing up against a radiator - much like a cat ! Form - so frustrating. Yesterday I left my run VERY late for me. Jumped on the treadmill and set to 14 kmph. Now I know they're not 100% accurate but generally on Zwift this will show anywhere from 13.9 to 14.3 kmph. Starts showing ...

Day off early doors, did nada!  Off to the Chiro in the afternoon.  Long story short - ankle flexibility and tight hips are the issues. No nerve or structural issues just good old alignment and inflexibility. Cool down all the rolling, more static stretching hips and ankles.  See how it goes. Possibly best case scenario. She put me back into alignment (hips and spine) and I'll see how things are. Back (right upper) is still crazy tight so will tens it later and run 45 mins very easy - probs treadmill as cold and dark. If Saturday goes well I'll be back for more!

After total rest yesterday, felt the usual pre-run lethargy today. Good warm up pre-run as top of back is TIGHT and have a nagging very slight (almost like I am imagining it) ache in left hip on the joint. Started run - mile @ 14 kmph feeling very bleugh to start but focussed by the end. Stopped for a pee then 3 miles @ 16 kmph. Have to say this felt VERY relaxed and pretty easy. Not even steady effort. HR was 145 avge - even with the 10 bpm it would be outdoors that's still pretty easy. Warm down to 35 mins. The new Adios are bang on. These are my new treadmill shoes for sure. I'll race in the pink ones but keep these ones indoor. Feel pretty good, still concerned about the aches and pains of the back and the hip but I am in good shape even minus the sessions. Will do strength set tonight - cannot be avoided that is where this will die out or become an injury. If I can build the muscles it should avoid any major issues.   The hip does feel like a nerve issue which would make ...

Rest day today, glutes and hip felt 'fatigued' today. Pretty certain I survived the long run OK but happy for the rest! Had a massage this morning with Jenny, I think if I get issues again I 100% need to get in to see her. She mainly focussed on the back which still isn't fully relaxed - the knots are brutally tight BUT I do feel all around much better. Total rest today - body needs to heal and start getting set for Saturday. Race day looks OK, bit cold but not much wind so should be OK once I get going. Need to do course reccy on Strava today, see where and when it'll be fast, slow and congested. The first new pair of Adizero Adios Pro turned up today. Day glow not as nice as the pink ones but I'll be using these for my steady runs I reckon. They are pretty sweet to be fair. On Jenny's recommendation have booked into Chiropractor to get my spine and hips put back in to line. Can't see that hurting for the weekend. Idea now is to relax into Saturday, runs wi...

OK, so I'll drop the hash tags! After yesterday's decent tempo. Late night decision to do an outdoor easier and longer run today to reccy the 10k route for NYE. Ian wasn't running with DC and DC was running with the Hunts boys so headed up with him to tackle the route. The route is pretty shit. From about a km until the end of the 2nd mile is twisty, muddy, slippery & hilly. Last 4 and a bit is quick. Not a great course for me but if it's OK weather wise I will tempo it just for the catch up and the craic. Run wise, felt pretty good. 6.40 pace feeling pretty easy. Few (ok a lot) of stops to check route and to avoid ice but felt really easy at that pace. Distance as usual is an issue after about 9 miles which just felt bleugh but overall that was pretty easy. Hip a little sore (left one) when I got home. 2 hours in car probably not helpful so usual routine to take the edge off. Possibly should keep distance outdoors under control at this stage but it feel ok enough -...

I am very aware I'm using hash tags incorrectly in these title lol  Rest day yesterday - just did strength set. Feel refreshed today, hip not 100% but much better. Very slight ache. Funny thing is I am actually much better than normal aches and pains with this, I just don't want anything to completely derail me. Plan today is to do a 5k TT on the treddy. Very controlled effort but lift the pace from what I have been. It's just to test things at pace. Any movement and I'll sack it off. After Wednesday's run I should think the pace would be pretty manageable. Is it relatable to outdoors?  No that's much quicker ;) So the target it to hit 5k @ 17.6 kmph for ~17 mins. HR for 16 kmph on Tuesday was levelling out at 148 bpm so am assuming this will be closer to 160 (around threshold). Probably 10 bpm higher outdoors. Warm up as normal and should be ready to roll about 12.15 after a lazy start today !! So... Warm up fine, feel pretty good today as in theory I'm pea...

Banked 3 days in a row, 2 of those pretty much exactly the right sessions and just the speed work replaced with a steady run. Actually feeling really fit at the moment. Funnily enough I feel a bit more mentally refreshed too - obviously the stress of worrying about developing into an injury isn't helpful (ultimate #firstworldproblems) but you can't have everything !! The hip feels the best yet this morning. Almost like I am trying to feel something. Good news is that today is a rest day so giving it a better chance than ever to respond. My record in working through niggles is better in the past couple of years - probably because I don't completely stop running and actually try and do some rehab - but there has still been times I haven't been able to continue. Will continue this morning as usual - do all the stretching and drills that I normally do pre-run but I won't actually run on it. I will do the same strength set today though, I think that properly helped thin...

Feel much much better today, woke up feeling usual stiffness but definitely feel much better than it has. Clearly not out of the woods yet but yesterdays routine does seem favourable ! Today plan is to run easy 45 mins (usual Thursday run) which obviously I'll do on treddy. Hot / cold shower didn't really do much today as was pretty loose anyway but I'm going to tens and stretch pre-run and hopefully no issues running. Little bit of mojo returning, need to bottle it up for now as I look to prolong rehab into the new year. Gutted to swerve Dorney on Saturday but not feeling that a 90 min drive for what would be a glorified tempo that may pop something can be justified. As I am resting tomorrow I am debating doing a harder 5k effort on treddy on Saturday. The sub 6 effort yesterday was pretty relaxed.  But I'm jumping ahead of myself (good sign the mojo is back). Missed the strength work yesterday as the DOMS was loud so will most likely do again tonight as I need to buil...

Ahh the reason for the blog - for future Daz to look back on previous injuries and self diagnose the how, what and why from past Daz !! OK so the rehab is happening. Post yesterdays run started to feel very 'DOMS-y' - this is only a good thing (I think). Did the same strength set in the evening, hip impingement & calf raises. Sprint squats and single leg balance.  This is definitely working the correct areas.  The plan is to build up strength in the muscles around the hip to take the load of whatever weakness is causing the problems. Pain wise, it's pretty low - more of an ache but now it seems specific to the right glute - can locate the issue all the way from hip to hip joint. Pressure point massage with tennis ball works a little in reducing pain but most affective stretch is laying on back and pulling knee across. That bad boy really gets it. Planning to run again today on the treadmill - a reduction of usual session so will aim to run a mile warm up, 3 miles...

Yesterday didn't run. The plan was to run easy and rest today but seemed a much better bet to swap that out. There is a 5k at Dorney on Saturday that I had an eye on running. It seems like taking that off the table gives me a much better opportunity to get myself back to health! The key right now is not turning a niggle into an injury. If I am honest, I don't know if this is just aches and pains or if something more sinister is lurking. I'm pretty sure I can stay on top of this if I am careful. Lets face it, at 45 (very nearly 46) aches and pains go with the territory! But proper injuries mean long term set backs, not just the time out but 6-8 weeks to return to current fitness levels. So what advice would I give someone else in my position?  Don't stop running. That's not going to help right now.  But need to manage what running helps and what running doesn't. Up to steady pace should work ok, retaining conditioning and holding on to fitness is critical. But do...