Training Log Archive: Nathan

knee, sore today after yesterdays effort, more exercises later but not comfortable enough to run on it yet

Good session, really starting to feel better in quads and hamstrings which is what i need to work on for knees

Event: Midland Orienteering Championships 2013
 

Looked nice a really nice area today. Started well, spiking the first 6 (it was really easy running basically straight on everything) then a slightly dodgy route choice going to 7 probably lost 30secs-1min, 8 was fine until the compulsory crossings where I got the other one than i thought I had, losing 2 minutes from thinking I was in a different place. Then through to 13 was fine but 14 took a poor route choice again, probably losing 3-4 minutes, Theresa one was a long route around the edge of the map which i think would have taken about 8-9 minutes. Ran as hard as I could from 8 but wasn't enough to catch the time up, had absolutely nothing left at the end. Finished 4th behind Ali Masson, Harrison McCartney and Tom Wilson, all of whom are good but I still think I could have got closer to Ali's 48:10. A lot of positive from this, fitness seems to be getting back to where it was and navigation (mistakes) was also good. Things to work on are hesitations and route choice (as it always is). Can't complain with the result, second in Midlands, but think I could have won, so can't help feeling slightly disappointed.
Looking at my splits, it seems that my pace dropped off through the middle section which is where i lost some time, route gadget to follow...
http://www.noc-uk.org/gadget/cgi-bin/reitti.cgi?ac... course 10

General warm up, light jogging with drills

Stretching before and after race

town training on grass

C • Football on grass? What is ... 2

more knee exercises to try and strengthen it

Full body stretching with harriet before tomorrow's race, feeling really up for it.

Rest day, run tomorrow

Just had pe, knee not feeling wonderful but new knee support to try out tonight

Knne support is magical, felt absolutely no pain. Still could feel knee 'popping' but pain was reduced significatly, wasn't even aching. Also new road flats, picked them up earlier in the running shop, some karrimor swift runs, was a tad sceptical abotu getting a pair of karrimors as they aren't renowned for running shoes but they fitted my feet perfectly and had none of the problems i've had with other shoes in the past, so they were great as well. Usual short route around the villages, frolesworth, ashby parva and then home. First time in weeks i've been able to run in relative comfort so this felt wonderful. Couple of rest days with a bit of core and perhaps a short run before sherwood on sunday.

Had planned on 16 km but knee was really bad by the time I got back to leire. X country training for 7km with school the another 7 or 8 k home. Knee felt ok during school training, fields were sodden so not much impact but then once I got on roads it was awful, need to get a tighter knee support to stop my knee popping in and out which is what it seems to do just behind my patella, just hope it's ok for midlands champs on sunday.

C • oww! 2

knee was really bad so have to sort it out, more exercises to try and strengthen it

Just to keep loose

Did some breathing rate tests in pe, (resting BR 15 a minute) (recovery rate 22 breaths a minute)

Had planned 15k odd today but had dentist appointment so couldn't make it, easy cruise on the roads, not much effort, just got on with it. School x country tomorrow and going to run home afterwards so should add up to roughly 15