I wrapped up the first week of mountain running specific training with ~33 miles, which is the most I’ve done since October. My mileage over the winter was relatively low, so I’m excited to start logging more miles and some longer runs.
The discomfort in my left glute med has subsided, but it seems that in the process I’ve started to feel discomfort in my hamstring. Last week I really focused on engaging the left glute, but now I’m wondering if that conscious flexion was actually me recruiting the hamstring. I’ve been doing glute strengthening exercises pretty much on a daily basis to try and wake up that glute and get it to activate, but it is just so LAZY! And when I get out there for a run, it feels like my hamstring dominates and takes over.
I’ve dealt with this issue (high hamstring tendonitis) before back in 2014 when I was training for the Sugarloaf Marathon and it seemed to have resolved itself almost completely last year with mostly climbing and mountain running.
I think I must have compensated in some way that has shifted the discomfort from the glute med to the hamstring. Who knows? I’m doing all the right exercises but it seems like my hamstring is doing all the work-especially with prone leg raises, donkey kicks and bird dogsI just have to find a way to get that LAZY left glute to wake up and join the running party…and in the process get my hamstring to calm the f*ck down and stop doing someone else’s job.
I think I need to get away from all this sea level running and get onto the trails. I did have a “ascent day” workout this week where I did over 1000ft in climbing on the treadmill. That was the one run where my glute felt like it was doing the work it is supposed to do.
Here’s how my training for last week broke down:
Planned: 30 Min Steady Tempo with warm up and cool down
Actual: 5.31 mi in 40:13 @ 7:34 min/mi
The first run back after a two week break was a bit of a shock to the system. I did a five minute warm up and then ran 30 min at “10 mile pace” (which I have no idea what that pace is, but slightly slower than 10K pace is what I went with. I positive split the workout, so I should have started on the slower end and worked my way down: 7:07, 7:08, 7:13, 7:10). Overall I felt pretty good on this run.
Planned: 45 min easy running and 45 min strength
Actual: 5.28 mi in 45:16 and 45 minutes of strength
I decided to run to and from the gym as the run portion and focused on my cadence during the run by playing a metronome at 180 bpm. When I got to the gym I did legs and back:
5@ 55, 60,
10 @ bar
3×6 pull down at 60
3×10 Singled deadlift @20
3×10 Lat side steps with band
2x10Side plank with dumbbell
2x10Front plank with toe taps
Planned: Ascent Day 4.25 Treadmill Climb
Actual: 4.25 mi in 42:53 @ 9:54 min/mi
This climb was fun and occupied my mind on the treadmill pretty well. I started at 4% and did a series of climbs going all the way to 12% and stepping back to 4% every half mile or so. It’s crazy that when you run at 12%, 3% can feel down hill.
Planned: 45 min easy running and 45 min strength
Actual: 5.48 mi in 47:19 @ 8:38 min/mi
I did my workout prior to my run to give the sun a chance to come up. The run was pretty straight forward. Just head out the door and turn on auto pilot. My hamstring was bothersome on this run, I stopped to stretch a few times.
20 KB halos
2×20 kb swings, standing single leg running man, hamstring cross-over, lunge matrix
3×30 overhead press, running arms, bir curl, tri ext
2×10 push ups, crunches, prone leg raise, roller balance
Planned: 8 miles with 4 Tempo miles between 6:55-7:10
Actual: We got another snowstorm, so I packed up and headed to the gym bright and early.
0-3 miles in 24:03
3-7 miles in 28:14 (approx mile times 7:10, 7:08, 7:05, 6:51)
Did the first mile at 7:13 dropping to 7:08, second mile at 7:08; third mile at 7:06 dropping to 7:03, fourth mile at 6:58 dropping to 6:44)
7-8 miles in 8:30
I basically threw a little tantrum about this run during the warm up and hoped off the treadmill quite a bit. I HATE running on the treadmill, especially workouts. It’s honestly easier for me to go out in a Nor’easter than it is to run on the treadmill. But I really wanted to hit the prescribed paces since we’re getting into racing season. So I headed to the gym. Blah. Right as I was getting ready to ramp up for the tempo part the power cut out and I used that opportunity to use the bathroom and give myself a little pep talk before hoping back on to do the four tempo miles. My plan was to start at 7:10 pace and drop down each mile and finish faster than I started. I pretty much did just that, except there was a lot of hoping of the treadmill in the first mile (probably twice) to stretch my hamstring and to grumble. I had to hop of the treadmill right after my first mile because suddenly my stomach decide to go south…I think the slaw I had made the night before had cabbage that was on the way out. Oops. Once I got that out of the way I hoped back on with three miles to go and decided to buckle down and get it done. And I did and I got into a bit of a groove and felt pretty good. I was very happy to finish this and be done. I don’t think I’ll have to do another run on the treadmill anytime soon (minus the ascent runs).
Planned: 45 min recovery run
Actual: 5.41 miles in 46:11 @ 8:33 min/mi
Relaxed run for which I was really underdressed. I’m so eager for it to be spring that I’m not really wearing enough layers out there. Oh well. Zoned out and started decorating our new house in my mind. Good times.
I’ll have another solid week of training this week and then a 5K this coming weekend! Can’t wait!
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