hakko's running log

[hakko]

Long run! It's been a while too. Great day, 2.5 hours (plus short stops for drinking), ~30 km. It was actually a prolonged transport run from work, I had planned for 15-20 km but I just kept running.

[hakko]

OK this week didn't come out as planned

Worked as usual on Thursday and planned for intervals later that night. When I left the office, my right leg/hip/back felt stiff and it was a bit painful standing up. I walked home with a limp and postponed the intervals to Friday morning.

When I woke up on Friday, I could hardly walk? I tried to make it to the kitchen and had to lay down on the floor after making it half way, to stop the pain. Umm.. skipped intervals again.

Saturday was a little better. I went out for a walk and after three kilometers, I felt good enough for a 10 km jog.

Sunday I had hoped to be fully recovered but no. I went for a 90 min walk in the forest and normally, I'd just start running because it's my favorite thing. But today I didn't dare, I couldn't trust my body to not start cramping any moment etc. After two years of training, I know my limits pretty well and exactly how fast I can run down a technical hill. Today all of that was gone and I felt very insecure. Couldn't bend down to pass a fallen tree etc, nothing worked as usual.

I don't think this is a "bad" injury, from what I now this should sort itself out with some rest. I also think it appeared from sitting down too much in front of a computer (instead of standing up), that has happened in the past. I guess I need to start stretching a little bit more often and probably do some plank exercises. A project for this summer, to make it fun and appealing...

v 21 (injured)

20140519: 10 km (5 km threshold @3.45 min/km)
20140520: Hammarbybacken ski slope, running up the steepest sections. 7 repeats, 12 km total
20140521: 30 km transport run with backpack
20140524: 10 km easy



62 km total

[hakko]

This week meant a lot of work and then a great trip to Kullaberg. Inconsistent running due to work / hiking / sleeping in a cave.

v 23

20140529: 10 km easy (walking up hills, running hard down hills to get ready for racing)
20140531: Kullamannen "Nordsidan" DNF. long story but we were told to go the wrong way and had to quit the race. 22 km total.
20140531: Evening jog to Nimis, 8 km
20140601: Morning jog along Nordsidan again. 16 km?
20140601: Evening jog Mölle - Höganäs - Mölle. The flattest, straightest route I ever ran? 20 km

76 km total

[otso]

[quote="hakko"]This week meant a lot of work and then a great trip to Kullaberg. Inconsistent running due to work / hiking / sleeping in a cave.

v 23

20140529: 10 km easy (walking up hills, running hard down hills to get ready for racing)
20140531: Kullamannen "Nordsidan" DNF. long story but we were told to go the wrong way and had to quit the race. 22 km total.
20140531: Evening jog to Nimis, 8 km
20140601: Morning jog along Nordsidan again. 16 km?
20140601: Evening jog Mölle - Höganäs - Mölle. The flattest, straightest route I ever ran? 20 km

76 km total

[hakko]

Yeah it's his lifetime project (before he went nuts). I like it that he worked on secretly for two years before nobody noticed and then it was too late to get rid of it.

Today I did my first interval session for I don't know, a month? It was hard. Life has been up and down but I hope to have some more time available and get back into focused structured training now.

Thu: 5x4x200m. 100 m jog rest, 2 min set rest. Long jog there and back, my watch said 17 km total.

[mo!]

I only know this kind of hip annoyment from when its "out"...like dislocated. To be frankly, to me it happens a lot due to fucking. ...And i dont notice right after, but it comes suddenly maybe days later (after any movement) and than there is a certain routine (http://www.dorn-method.com/ ) to get the hip "back in"....Learned that from a practioneer. Its basically standing on a book with one foot, hand on the hip from the back pushing forward a bit and than swinging the other leg backwards quite impulsive. (yes, it will hurt a lot) And than doing it on the other side as well. In my case it mostly makes a little sound and than i know its back in ...
Might sound not like a good diagnose, but what you describe is pretty accurate to what i experienced. Maybe look that stuff up and if it happens again there is at least something to try to make it better.

[hakko]

Haha that's an interesting theory! Actually I booked an appointment in a week or so to get a second opinion. Maybe I should bring this up.. or not? I don't think I would have dared swinging my leg like that, the day I was in most pain. Thanks for the link though i'll save it as a last resort...

Today was a good day.

Morning: Ursvik Extreme terrain track with some people from my club. Quite relaxed, 16 km
Lunch: 10 km at Råstasjön/Brunnsviken, slow
Afternoon: 10 km with a speed block in the middle.

I never did three workouts in a day before. Maybe I'll end up doing those "10 km every third hour" challenges. It's great for collecting junk miles!

[hakko]

Afternoon: 18 km wearing Merrell Trail Gloves out in Nackareservatet. Easy pace, 5:56 min/km

Evening: 10 km with a ~5 km speed block.

[hakko]

Morning: 60m intervals. Ah these were truly horrible. I did 4 sets of 4x60m with no rest, i.e three turnarounds and accelerations. Such a short distance, so much lactic acid and discomfort. 5 km total.

Evening: Ursvik Extreme with two club members. I thought I'd be dead tired but I felt pretty good.

v 23

I didn't start collecting kilometers until Thursday but I still managed a total of 102 km!

20140605: 5x4x200m. 100 m jog rest, 2 min set rest. 17 km total
20140606: Ursvik Extreme 16 km
20140606: Brunnsviken 10 km
20140606: Söder runt 10 km
20140607: Hellas-Solsidan-Hellas in trail gloves. 18 km
20140607: Söder runt 10 km
20140608: 4x4x60m, 5 km
20140608: Ursvik Extreme 16 km

[hakko]

All of a sudden I'm like a grandpa, I just get injured. It's annoying as I have tons of time for training and recovery right now.

Yesterday: 15 km trail running, along the Stockholm trail course. So much fun I forgot about my foot..

.. which today is swollen, bruised and hurts from pressure. Luckily I have an appointment booked for it with a super reliable guy, but I had hoped to get better before seeing him, not worse. Anyway it's my own fault, I need to be more careful and rest a little more. It's hard not getting over-enthustiastic.

[hakko]

Hmm I think my foot doesn't like hiking around with a 20-30 kg backpack wearing sandals/running shoes? Didn't work out last summer, didn't work out down at Kullaberg. I think there's a connection.

Today:

5x(800m+400m+200m+100m). 30 sec jog rest, alternating set rest 60s/3min.

Hard pace running, I squeezed out whatever strength I had. Not as fit as a month ago but I'm coming back!

[hakko]

Morning: 11 km trail running

Afternoon: 10 km easy with 4 km accelerating speed block midway. 3:53, 3:47, 3:37, 3:27 min/km.

[hakko]

Professional opinion on my foot: it's actually pretty fine, I just need some exercises to strengthen it. OK doc. It never really worked out before but maybe I'm motivated enough to keep doing it this time.

Morning: 7 km transport jog. Pretty fast because I was in a rush.

Afternoon: 20 km mixed trail / gravel road along Sörmlandsleden. Super tired, made stops every five km for water. This is where I want to be.

[hakko]

6x1000m, 60 sec rest. Easier than normal (that would be 8x1000, 45 sec rest) because of hard training over the last days.

3:34, 3:27, 3:27, 3:26, 3:27, 3:30.

[hakko]

I waited four or five hours from the intervals, and went out for a recovery run. The temperature had fallen to a comfortable +17 and I noticed how my legs just kept going. So I stopped trying to hold them back and did a consecutive 10 km at 4:09 min/km pace. 17 km total.

v 24

20140609: 15 km trail
20140612: 5x(800m+400m+200m+100m). 30 sec jog rest, alternating set rest 60s/3min
20140613: 11 km trail
20140613: 10 km. 4 km speed block: 3:53, 3:47, 3:37, 3:27
20140614: 7 km
20140614: 20 km mixed trail
20140615: 6x1000m, 60 sec rest, summery weather. 3:34, 3:27, 3:27, 3:26, 3:27, 3:30
20140615: 17 km, 10 km @ avg 4:09.

103 km total