Felt good. Next run Saturday or Sunday, gonna keep them short for now so that I can maintain solid form the whole time. Want to make this stick, as I miss running a lot.
Picked up some looped resistance bands to use for more specific rehab stuff. Have some specific things in mind for ankle work + of course monster walks, etc., for hip/glute strengthening. Felt good + was fun messing around with stuff like that today.
Re ankle -- watching videos of me running + doing some general assessment it's pretty clear that I also supinate pretty heavily on my right side, which is part of the floppy right leg thing. Part of this is the lack of ankle mobility. My right foot has a hard time lying flat even at the best of times, so naturally it'll supinate when running. For an example of what I mean, check out this assessment:
My left leg is totally fine with this, but my right sucks ass, can barely get past vertical. This is a holdover from an ankle injury from ~8 years ago now, I suspect. So I'm gonna use the bands to strengthen the muscles in the ankle/leg/foot that are responsible for that movement, while working on general mobility/flexibility stuff in the area. What's odd is that the the muscles feel fairly flexible from my fairly regular stretching for gastroc/soleus, but they don't feel like what is responsible for this lack of mobility.
Basically I think if I can improve ankle strength/mobility at the same time as continuing to improve glute function my right leg will get in order well.
Been feeling somewhat down for the last couple weeks and not being able to run has been a contributing factor for sure. Feeling a lot better after last couple of days and have managed to change my mindset, for now at least, in a positive way.
Saw physio today, discussed whether a scan would be useful and he thinks not. Took recordings of me running short distances (mild pain gone shortly after from this) and that made fairly clear the issue. Left leg moves great, straight forward, sturdy landing, but right leg is just super floppy and lands terribly. He thinks the way to fix that is strengthening, esp glutes. Seems reasonable to me. Right leg seemed to be moving more "correctly" the faster I ran.
Makes me think that just doing regular strides/hill running without any "easy running" for a while might actually be sensible? These things cause minimal pain because they're either low impact or just involve fewer impacts than a proper run, and they seem like the most specific way to improve strength for running. Thoughts? I guess running drills would also be useful?
As part of the general movement assessment the physio asked me to jump. I thwacked my head hard on the ceiling. He was like "Oh shit, no one's ever done that before! Epic jump!"
when i run in the morning i don't usually eat first, so i'm considering just doing that for the race. or may just have a banana or a granola bar or something, and coffee.
I also usually run fasted and have had good results with either oatmeal+coffee or banana+coffee a few hours before racing.
Hip flexor mildly sore/painful, but in a non-running conducive way -- i.e. tried a few strides and it immediately felt a bit worse. Not as bad as it has been in the past. Was sore yesterday, but in a way that just felt like ordinary muscular soreness, and which suggested to me that it would be fine today.
Really tired of this.
I'll do strength work later today, but I'm feeling really discouraged. Maybe I'll be good to run tomorrow? Have something all day, but I suppose I could run if I wake up early enough.
Edit: too annoyed by this to get strength stuff done in the end, this rut is really wearing me down. not likely to be able to get anything in tomorrow given the combination of busy + feeling like this, will do stuff sunday though.
Run -- 5.41mi in 51:53 [9:35 pace] -- including 5 x 100m strides w/ jog back recovery
Prehab + plank stuff after run.
Notes
Run was 90% on grass which was nice. Still quite sore from hip thrusts + lunges the other day. Forgot what running on legs dead from lifting was like. Weird to feel so little power.
Doing strides "properly", i.e. slow accell up to about 70m then slow decel to the end felt really good.
Got to sub-5 pace on 4 of the strides. Agree with adarq, at that point it feels like flying/floating.
yeah my approach for the race on may 13 will be to go out with the leaders and hold on as long as i can. the winning time last year was 19:04, fifth place was 20:34.
winning time last year for the wimbledon race was 18:56, fifth place 20:26.
come on joe, let's see if we can go 1-2.
the fact i'm no longer fully planning to go all out in edinburgh may mean i'll be less wrecked for the 5k!
Sluggish but this was decent in the end. Actually a bit sore in calves from yesterday, in addition to glutes. Lost some specific muscle adaptation to running, bleh, it'll come back quickly.
Signed up for a half marathon in October. I think for all intents and purposes that's my "goal" race. This one coming up is in the end to get a feel for what racing like that is like. Will get in some 5 and 10k races in the summer, haven't scoped out what exactly.
Another easy run tmrw. Hip feeling okay! Abductions feel really good, too -- feel like they're working the right area to support where I'm weak.
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