DIARY: Another injury down…

Wednesday morning it was confirmed: The injury is officially gone. In return I had gotten a severe case of DOMS which still has not fully receded 72 hours later!

The culprit was the Lydiard Hill Circuit. As I was giving the session, I decided to join in and resume my training as planned (but on a reduced schedule). Plan was to do one circuit and jog the downhills rather than stride-out if there was any sign of trouble.

In the end it was quite the contrary with my second downhill 400m being run at 2:27min/km pace (it’s a pretty fast fire-road!) and the only sign of trouble was from the old breathing apparatus confirming that this is a hard session. Now it would be fairly useful to pull that kind of speed out of the bag at the end of a race but there’s a bit of work to do…

The Lydiard Foundation recommend that you only do one circuit the first time and then watch your reaction the next day. I decided to do two, like most of the group for whom this was their second week, going by how well I felt and the fact I have previous experience with this session. This was a minor mistake, as the weeks out of action clearly left my legs a bit defenseless, and had I stayed to one circuit I would not have been stiff-legged the entire week.

But not all ails are truly evil, in my stiffness has restricted me to a slow jog Wednesday and Friday with Thursday off, which is a good way to transition into the first full week back. I’m hoping to be able to do a second hill circuit tomorrow, but it all depends on whether my muscles are sufficiently recovered. Hammering downhill on fatigued legs is very unwise.

Pre-Hab

This blog has been fairly progressive in picking up trends such as Vibram FiveFingers and Garmin watches at a fairly early stage of their life-time in the Irish market, so mark my words when I say that “pre-hab” will become the next big buzzword used by both physios and gyms.

After my second session with Barry Solan at Medfit, I got my functional strength program for the first month (fixing my most dire mobility issues) which consists of a daily routine of “pre-hab” (basically self-massage with a foam-roller and fairly advanced specific stretches for my particular problem areas).

In addition, I get five exercise in a category called the “corrective block” all exercises targeted at getting me moving correctly where I am not. For the moment, all I need to focus on is this 25 minute routine once per day. Later this will increase to 50 minutes with a set of more advanced exercises.

Only once everything is functioning properly will Barry progress me to actual strength training.

Anyway, it’s great to be back, I picked the perfect weather to return to running and if my muscles recover I should be able to look forward to a nice hill run on Sunday.

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