Gareth O Connor

8k race 38.14 my legs are sore now

Ran over 9km tonight...tempo run close to race pace.I've an 8k race on Saturday pb is 37.30 I'm trying to get under 37 minutes

Rest day today,I went for a short walk and did the elephant walk for limbering which is a regular exercise for me now

I did the quad wall hip flexor stretch yesterday using contract and relax.I often feel a tightness going up my upper leg. @Kit_L you said running made you tighter.My experience is similar it definitely doesn't make you looser.Stretching is important to feel decent in one's body

I think I am a heel striker,I'm aiming to transition away from it and become a mid-foot striker.Heel striking is possibly one of the causes of shin splints. I definitely overpronate and I know it's a problem.Overpronation has a negative impact on balance as well as there's no weight on the outside of the foot.I started the exercises to correct it yesterday lifting up the toes and putting weight on the outside of the foot

Why deliberately let the ankle pronate on the lowering part of the exercise?

Pulse 60 upon waking

Quad wall hip flexor stretch,I felt a strong stretch on my left side,not as strong a sensation on my right side.It took longer for me to get into my right quad.No problem with my groin

I'll stretch tonight after my run and report back

Kit when I last did the quad-wall hip flexor stretch I felt tightness in my groin during it,what does this mean?

8k run last night,was running 5.20km at one stage which is my marathon pace according to Jack Daniels' VDOT.I was running at around 5.30 pace towards the end

4 strides as warmup,9k run at a steady pace.Quad wall hip flexor later that night

38.49 8k race pb my previous best was 39.28.I ran nearly 11k this morning in 1hr 9.I'm running a 6k charity run tomorrow and I'm leading the warmup

I'll check it again later after my run

I took it just after walking up it was 60 bpm,I'll take it tomorrow while I'm still in bed everyone wants a lower pulse to say how fit they are haha.