Training Log: Lottierun

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest

Relatively decent pace for extra warm up

Slow run. Leg still a little more sore than the end of last week but it’s less high up in the hip and more further down the quad. More uncomfortable than painful so went slowly to make sure I don’t compensate on the right. Didnt get any worse through the run and doesn’t seem worse afterwards.
Coffee and banana before run, recovery drink afterwards.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Core arm/leg lengthening exercise 1 min
Reverse plank 10 x 10” holds, 10” rest
Glute bridge 2 x 5 x 10” each leg
Plus stretching for glutes, hamstrings and hips.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Glute bridge 5 x 10"each side
Reverse plank 10 x 10” holds, 10” rest

Steady spin.

slept pretty well and felt ok energy wise. hip/leg still a little stiffer than it has been recently, so decided to not run today and repeat the 35 mins the next time before progressing if all ok. after doing the stretches and activation exercises and the bike this felt better.

coffee, banana and 2 digestive biscuits first thing. breakfast after the bike of 2 x shredded wheat with sultanas and pecan nuts.

Decent effort 30 mins on the trainer, using arms as for running rather than holding the handles.

Box jumps 3 x 4 x 24”
Land mine rotations 3 x 12
Swiss ball alphabets 2 x 45”
Hamstring raise and hold 2 x 8 x 10”
4-point row 2 x 8 x 10kg

lunch afterwards - small capresi salad (mini mozzarella and 5 cherry tomatoes) then coucous with kale, tofu and hazelnuts.

Afternoon snacks - peanut butter and apple slices then some coconut yogurt with tropical dried fruit and nuts. Dinner was grilled asparagus, mushrooms and broccoli with 2 veggie sausages and bruschetta.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Glute bridge 5 x 10"each side
Reverse plank 10 x 10” holds, 10” rest
Dynamic calf and hip flexor stretches

Easy run.

Slept well and felt ok on waking no stiffness in leg/hip. There was a bit of soreness on the run that didn’t fade as I progressed this time. Didn’t get worse either it just stayed a bit sore and awkward like it had been usually only in first few minutes. A bit more stiffness afterwards today too so maybe I just need to repeat before progressing like earlier in the week.


Cornflakes and granola plus coffee before run. Recovery drink afterwards then lunch- salad, tomatoes, mozzarella and Italian bread.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 x 10”
Reverse plank 10 x 10” holds, 10” rest
Full body stretching - upper back, shoulders, chest, hamstrings, calves, lower back, adductors

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Glute bridge 5 x 10"each side
Reverse plank 10 x 10” holds, 10” rest

Extra warm up

Easy run plus drills. Was less sore at the beginning than other runs and got more comfortable more quickly so think that’s positive. Still feel some tightness down the quad but no sharp pain and the soreness high up into my hip is fading.

Today with jam before run. Slept well and deeply - went to bed a bit later after event in London and was tired after a long day at work so think I needed the rest and felt good when I woke up.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
Leg drop 3 x 30” each side
Dynamic calf and hip stretches

Extra warm up before run

First continuous run. A bit sore in first couple of minutes then improved and was fine at a slow pace.

Hasn’t felt significant soreness or tightness on waking so decided to try it after stretching and activating muscles. Seems ok afterwards too and okay stopped because physio had said to start with 15 mins, not because it was too sore or uncomfortable.

Banana, coffee and 2 digestive biscuits before run and breakfast after 2 x shredded wheat with sultanas and pecan nuts.

Raw fruit and nut bar mid morning. Lunch was pasta with kale, hazelnuts and tofu plus 2 tangerines. Afternoon snack grapes and cheese. At an Italian event had small amount of risotto, bread, artichoke, asparagus, cheese then late dinner at home marmite pasta.
LEg didn’t seem to react too much today- slightly aware of it walking but not really painful or worrying so think it’s settling gradually. Work a bit stressful but not too bad.

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Glute bridge 8 x 10"each side
Hamstring bridge 2x 8 x 10” each side
Reverse plank 10 x 10” holds, 10” rest
Box jumps 3 x 4 x 24”
Step ups - tried 6 each side trying to focus on not pushing with other leg, found it difficult

Core
Land mine rotations 3 x 12
Side plank cable pull 3 x 16 each side
4-point row 2 x 8 x 10kg
Swiss ball alphabets 3 x 45”

Slept well and let myself sleep in as not working. Had coffee and two slices of toast with honey for breakfast.

Extra warm up

5 mins run/2 mins walk - 20 mins total running. At first felt a bit sore and stiff so thought I might need to stop and wait for tomorrow but it felt better the more I did so I relaxed into it and the discomfort faded so it was actually enjoyable for the first since February.

Protein drink straight after
Lunch gnocchi with pesto and tofu

Single leg deadlift with band
Monster walks
Hip extension
Arch lift
Half forward fold
Quad stretch
Kneeling hip bridge
Torso rotation
Runner lunge
Reverse plank 10 x 10”

Banana and coffee first.

Fast spin, felt really good.

Dinner pasta with tomatoes, olives and walnuts.