Not a lot of sleep last night, too long on MSN and then chatting to a friend on the phone made getting up early and going to the GTR training run that was happening on the course, in particular the hills. Oh well, I will use the You Yangs.
So I made my way out there in mid afternoon to enjoy the warmer part of the day. Drove Great Circle Drive and measured from the gate to gate and it was 14.1km, I suspect 14km, good. Out of the car, singlet, shorts, sunnies & cap at a nice pace. Concentrating on good form and not going to fast, still had the hills to contend with.
Worked at a nice constant pace and made my way up the two hills, solid work, nothing great, but got there. The final 5k I did in just over 20 minutes, all up 66m 15s, then continued on the road for another 2m 30s and then return for an extra 5 minutes.
Really enjoyed the run, a little bit of discomfort in the 'glute' (not hip, will explain massage below), esp on the down hills, but overall a good run.
Both of the pics were taken by Steven quite awhile ago and I may have used both previously, but I thought I would use again.
Massage: start of with story to Narelle about where sore, back of both heels and the left hip (wrong), explained that the left calf was a little sore/tired after the half but recovered well, but excluding that everything else was ok. So work on the calf and then the heel & PF, the actual back of the heel tendon is sore when pressure is applied, so you guessed it, ice, golf ball and more stretching of calves & soleous (sp). Hammies are always fun and a few spots are worked but nothing major. "Right, where is this pain in the hip", point, some work, some elbow, "not the hip Stu, this is dif to last time, this is all glute". So work on the glute, lower back, upper butt and loads of elbow....ow.
So lots of glute & ITB (of course that is a little tight) stretching, use a tennis ball on glute, ice heel, massage foot with golf ball. I think I should take up ball sports :-). Strong suggestion to reduce and cross train one of my running sessions, bike/swim..... Also as I have cramped many times in pilates and tonight whilst trying to twist and turn and show a spot, she has suggested I look into magnesium to assist in recovery.
So much to remember and lots of photocopies of some glute stretches & sciatic nerve stuff......... "roll eyes"
2 comments:
Shame you missed the GTR training run, the weather was fantastic and the views spectacular :) The big brekky was also good ;)
See you at GTR!
Our pilates instructor suggests magnesium Stu.
Do you remember your 'training partner' from Calwell? She was 5th in the U13 Aus Championships - 5:00.4. Slightly disappointing as she didn't have a good run (was capable of the 4:51 of the 3rd placed girl).
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