Sat
20min of cycling - recovery
Sun
9km total
5km handicapt time trial
Went out far too fast for 1st 1km - then there was a long hill - by the bottom of the hill, i was gone… Too fast, too early
two laps,
1 - 8;32
2 - 9;14 (all the time lost was on that hill - back cramps…)
Wife has been away doing seminars etc but i roped her into doing some specific search stretches for the cause of the back cramps.
Turns out - Left Hammie much tigher than right,
Right thigh/hip flexor just slightly tighter than left
Causes hips to rotate, which causes the spine to bend - which causes back cramps…
Mon
Ran a recovery run with Wife (who was running in the Pain zone…)
nearly half hr (she did about 20min)
Tue
Day off
Plenty of therapy though
Wed
Nearly half hr
included a 2km pacing another guy time trial.
His goal - to break 8min.
I hit the pace spot on - he died in the last 500m (which was mostly up hill) and ended up i think 7sec off
Been doing plenty of massage, and light cupping - but, it’s irritating the muscle as much as it’s evening out the difference.
Bought
1 - Tens machine Pads (old ones were destroyed beyond use)
2 - Epson Salts (magnesium sulphate)
3 - Magnesium Gel
My goodness, i’ve missed the Tens machine - i forgot just how great it is. The only downside, the time it takes. I need to get another 4 x pads, as the machine takes 8 x pads, but i only bought 4.
Felt very relaxed after the Epson salt bath (20min and Hot)
Thurs
Still feeling very relaxed from Wed
Planned on a 15/6 km run - at 1km under goal speed - or, a 10km at same speed and depending on how i felt there, a Fast 2km to finish off with.
At 7km, things started to feel off
At 7.3km - things were getting Dizzy (like a lack of carbs?)
At 7.4km, i thought i better stop…
Heart rate seemed fine - between 159-160 up till 7km - then it slowly droped to 154 where i pulled the plug.
I was wondering, if i was too relaxed after that Epson salt bath (i also get lazy with eating if too relaxed - and hadn’t eating much Rice or Pasta for a few days)
After a few minutes i took off again,
but this time, i ran much slower for 1.2km then picked the pace up to just 1km/hr under previous effort - this was also a solid 5 x beats Heart rate lower too, and i finished off with just under 5km total and the last 0.5km back up to goal speed
Fri
30min easy running circuits - 4.35km total with plenty of exercises
Sat
25min recovery run
Sun
10km all up
3km warm up - then drills
1.21km lap - then without stopping - at 4 lap time trial
Goal for time trial - to run the flat sections as even as possible at race pace - then any hills, just take it easy up and down.
5 x laps at 1.21km each lap
1 - 5:49 (easy 1st lap)
2 - 4;22
3 - 4;26
4 - 4;37 - slowed during the hill, and forgot to pick up the pace after the hill…
5 - 4;35 - pace slowed due to the same reason on lap 4 - i realized after half a lap, not too long before the hill…
Checked hammies afterwards - only about 1/2 x inch max out now (v’s nearly a foot before)
Zero back problems all week
Last week before 10km Road race as part of Tri team.
Crappy circuit though - it’s out and back so heaps of Running traffic as our team starts 1hr after Elite individual men, then every age grouper after that. Plus it’s on a winding footpath, making it hard to cut corners and avoid people…
