New running log

[Konstantin]

It's becoming clearer to me that running is about a lot more than running. Those stretches, strengthening exercises etc are crucial. My friend stretches for 30 mins every day and hasn't missed a day this year...avoids injury too.

Good to see you back on the case anyway.

[ultra_whippet]

Hey James,

Really good to see you running again, super consistency as always. I'm really sad to see that none of your previous therapists noticed the problem, that totally sucks Oh and BTW, there are some simple exercises you can do yourself to temporarily correct a leg-length discrepancy. So no need to shell out on the chiropracter every time, if that's all she's doing

[james79]

Thanks Konstantin and UW. Some physios try to treat the injury but do not look for the root cause. I'm still not there yet but making progress. What exercises would you recommend? I am doing plank, crunches, sit ups, squat and step ups to strengthen the pelvic muscles.

2 weeks ago:

M 6.06miles 45min12 (7.28min / mile). Knee sore

T 3.75miles 28min32 (7.36min / mile). Knee sore. Cut run short.

W Chiropractor. Very slight leg length difference which was corrected.

T rest. knee sore

F rest. knee sore

S Very busy day helping with house move. Core work 30min.

S Busy. Core work 30min.

Total = 9.81miles

Disappointing week. Very fustrated.

[Rach]

Hi James have you tried pelvic tilts and supermans on the stability ball- am new to doing core work but am doing these and some others as suggested by a physio and they seem to be helping, he is in Liverpool too if that's any use?

aah just read previous posts and see you're getting more joy with the chiro!

[james79]

Last week:

M Chiropractor. Pelvis was ok. Leg length the same. However she found some gristle around my knee which she got rid of with massage. Could this be the recent problem?
3.36mile 25min01 (7.26min / mile). A little bit of pain but better. Decided not to run with the orthotics from now on.

T 4.04miles 30min 01 (7.26min / mile). Ok but felt knee a little. 15min core work.

W 4.05miles 30min04 (7.25min / mile). 15min core work.

T 4.00mile 30min02 (7.30min / mile). Massaged around my knee. Seemed to help.

F 4.75miles approx 40min. Easy pace with friend. No pain.

S 1hr stretch massage around knee in particular around area where ITB connects to knee. Felt like I got rid of some adhesions / scar tissue? Will do this every few days.
4.69miles 34min46 (7.25min / mile). No pain at all.

S 5.51miles 40min03 (7.16min / mile). Felt ok.
Core work 25min.

Total = 30.5miles

Much better week. Will try and get up to 35-40miles next week.

[james79]

Hi James have you tried pelvic tilts and supermans on the stability ball- am new to doing core work but am doing these and some others as suggested by a physio and they seem to be helping, he is in Liverpool too if that's any use?

aah just read previous posts and see you're getting more joy with the chiro!

Hi Rach, no I haven't tried that. I haven't got a stability ball but might invest in one. I know there are great for doing core work with. Thanks.

[Rach]

I got mine in TK Maxx Liverpool for £6.99 they had a few so might be worth a look.

[ultra_whippet]

Hey James,

Good to see the knee is improving I would ditch the sit-ups and maybe add in some birddogs, side planks and reverse crunches - the exercises Rach suggested are also worthwhile.

[james79]

Thanks for the advice.

2 weeks ago:

M 5.61miles 40min01 (7.08min / mile)

T 3.06miles 23min13 (7.35min / mile)

W 4.51miles 36min19 (8.03min / mile). Knee a bit sore.

T 30min core

F -

S 4.90miles 35min15 (7.12min / mile)

S 6.09miles 43min49 (6.09min / mile)

Total = 24miles

This week:

M 5.84miles 41min08 (7.03min /mile)

T -

W chiropractor 30min

T 4.37miles 32min30 (7.26min /mile)

F ill

S ill

S ill

Total = 10miles

Had a very bad cold the last few days. Hopefully will be better next week.

[james79]

It has been over 3 weeks since I last updated this. The first 2 weeks I didn't do much running do this illness and really heavy snow making it difficult to run in the evening. I did core stability most day. I started running again from my birthday on Xmas eve:

T 30min run. Very easy in the snow. -8oC outside!
30min core. 30min stretch.

F 30min run. Very easy in the snow.

S 30min run. Very easy in the snow.

S 30min run. Very easy in the slush.

M day off running. 30min stretch.

T 35min easy run. 30min stretch / massage.

W 35min easy run. 30min stretch / massage.

Total = 20miles approx.

Plan next week is 35min, 35min, off, 40min, 40min, 40min, 40min.

[james79]

Last week:

T 35min easy

F 35min easy

S off

S 40min easy

M 40min easy

T 40min easy

W off. Too busy to run.

Total = 25miles approx