GOT Fitness LOG

[royalbalou]

Did my 17th Great South Run last week...1 hr 24 mins which is only 2 mins slower than my first one in the 90's!

Gosport Half marathon in a couple of weeks, pretty flat course so hoping for a decent time - under 1hr 50 and this 57 year old will be pleased

 

[PhilM]

Did Southport 10k in September. Was flat and perfect conditions for running if a little wet. The first competitive sport I have done for over ten years, felt good to feel competitive again.

Done a couple of Park Runs since which are semi-competitive I guess, but next doing the Oulton Park GP circuit 10k on the 1st december. The course looks harder with more height gain so i'm not hopeful of improving my time, but i am wondering if anyone has any experience of running races in both summer and winter and if the temperature affects their times?

Autumn or Spring are usually where the best times are set, with winter and summer both being unsuited.

 

[Pootsy]

Looking a bit of advice. A few weeks back I went over my ankle while on a trail run. I did the usual ICE/Elevate/Rest etc and a week later went out for a run with the ankle strapped up and didn't feel a thing. However when I take the strapping off, it is still sore. If it was an injury to worry about surely running wouldn't be possible but I did 12 miles on Friday without feeling it while running. Today, its sore again.

Any ideas?

 

[nsno-chris]

Looking a bit of advice. A few weeks back I went over my ankle while on a trail run. I did the usual ICE/Elevate/Rest etc and a week later went out for a run with the ankle strapped up and didn't feel a thing. However when I take the strapping off, it is still sore. If it was an injury to worry about surely running wouldn't be possible but I did 12 miles on Friday without feeling it while running. Today, its sore again.

Any ideas?

go the doctors and see a professional

 

[Moomin]

Looking a bit of advice. A few weeks back I went over my ankle while on a trail run. I did the usual ICE/Elevate/Rest etc and a week later went out for a run with the ankle strapped up and didn't feel a thing. However when I take the strapping off, it is still sore. If it was an injury to worry about surely running wouldn't be possible but I did 12 miles on Friday without feeling it while running. Today, its sore again.

Any ideas?

Hacksaw it off and put it into a bowl of rice.

 

[Baines' left foot]

Trying to get back in to the gym but I’m struggling with motivation. Now that the majority of the new year new me crowd have given up now seems a good time.

Back and arms session today

4 x drop sets seated row
3 x drop sets wide lat pulldown
3 x drop sets narrow lat pulldown
3 x drop sets rear delts
4 x drop sets lateral raise
4 x supersets preacher curls/forearm curls

 

[Billy Dean]

Question for any ITKs who might read this: is it safe to do split lunges in bare feet on a hard wooden floor indoors? When I mean safe I mean not too bad impact on joints etc. I did that on Saturday and my legs are still pretty stiff/sore. It could just be because I've never done them before and am a little unfit. Might do them outdoors on grass next time.

And in terms of rests between workout. Normally it's 2-3 days before working the same muscles again. But I guess if there is still soreness after 2-3 days you need to wait longer till the soreness has gone?

 

[maddison]

Question for any ITKs who might read this: is it safe to do split lunges in bare feet on a hard wooden floor indoors? When I mean safe I mean not too bad impact on joints etc. I did that on Saturday and my legs are still pretty stiff/sore. It could just be because I've never done them before and am a little unfit. Might do them outdoors on grass next time.

And in terms of rests between workout. Normally it's 2-3 days before working the same muscles again. But I guess if there is still soreness after 2-3 days you need to wait longer till the soreness has gone?

They're not an impact movement, you're sore because you've not done them before. It's called DOMS: delayed onset muscle soreness. It's very common.

Just rest until the soreness dies down a bit, and then do them again. Eventually you'll be fine doing them every second to third day.

General rule of thumb

Muscle building, two to three days rest before training the same muscle group again
Endurance building; Depending on protocol, more frequent training, but you do still need recovery
Strength training: 3 to four days a week training, unless your strength programme is skills based: then you can progress to five or six days a week training.

 

[Billy Dean]

They're not an impact movement, you're sore because you've not done them before. It's called DOMS: delayed onset muscle soreness. It's very common.

Just rest until the soreness dies down a bit, and then do them again. Eventually you'll be fine doing them every second to third day.

General rule of thumb

Muscle building, two to three days rest before training the same muscle group again
Endurance building; Depending on protocol, more frequent training, but you do still need recovery
Strength training: 3 to four days a week training, unless your strength programme is skills based: then you can progress to five or six days a week training.

Ok thanks mate. I thought maybe the landing might have some impact, but good to know it doesn't. So the soreness doesn't have to be fully gone before I can train that group again?

 

[maddison]

Ok thanks mate. I thought maybe the landing might have some impact, but good to know it doesn't. So the soreness doesn't have to be fully gone before I can train that group again?

Not really no. If it’s extremely sore then I’d wait personally. Some soreness won’t kill you; and if anything the blood being pumped around will help get rid of the soreness more quickly.

 

[Billy Dean]

Not really no. If it’s extremely sore then I’d wait personally. Some soreness won’t kill you; and if anything the blood being pumped around will help get rid of the soreness more quickly.

Cool, good stuff, thanks again.