Running

[Kit_L]

How long after? And out of 10, how hard?

[Gareth O Connor]

An hour after,9 out of 10 in terms of effort

[Kit_L]

Next time, take your pulse immediately after stopping and note the perceived difficulty (the number out of 10), then two, or three, minutes later. Note the differences. Have you been taking your pulse first thing in the morning, to establish your basal pulse rate?

The human pulse rate varies between 60–100 bpm (on average, one SD from the mean), so unless you have a base line, the numbers are effectively meaningless because of this variation.

Your base rate, and your rate of recovery are unique, unique to you. Only changes to these over time have meaning. Measure the same way; one, two, and three minute measurements are commonly done. Look up "heart rate recovery" (HRR).

[Gareth O Connor]

I've being taking it in the evenings,I'll start taking it after waking up to compare.So when I get the pulse reading in the morning I compare it to the pulse reading after exercise

[Kit_L]

Look up "heart rate recovery" (HRR) protocols and see how these are used.

Establish your basal pulse rate. This is always taken in the mornings while you're still in bed. Take it a few times to make sure you've actually got it accurately — everyone wants to have a lower pulse rate so just taking your own pulse can make you a bit anxious and hence give a higher number rate! Record this every day. After a month or two, you'll know what your basal pulse rate is.

Then you use the heart rate recovery protocols to establish two things: how quickly you recover from strong effort, and whether this duration decreases as you're getting fitter (over time, months–years) and whether your basal pulse rate also slowly decreases getting fitter over time – we're talking a year or two here also.

[Gareth O Connor]

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.

[Gareth O Connor]

I'll check it again later after my run

[Gareth O Connor]

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

[Gareth O Connor]

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

[Gareth O Connor]

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

[Gareth O Connor]

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

[Kit_L]

It means you felt tightness in the groin, on that occasion; nothing more. See what the next session brings. There are N different possibilities as to the 'why', but unless it is severe tightness, there are usually no point in delving into this. See what happens next.

[Gareth O Connor]

I'll stretch tonight after my run and report back 

[Gareth O Connor]

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

[Gareth O Connor]

Pulse 60 upon waking

[Gareth O Connor]

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 

[Kit_L]

Most definitely. Running definitely made me less flexible (and why I started what I do now!). Keep going.

[Gareth O Connor]

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

[Gareth O Connor]

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

[Gareth O Connor]

8k race 38.14 my legs are sore now

[Gareth O Connor]

I feel a discomfort on the outside of my hip.Might be the piriformis

[Gareth O Connor]

Floor piriformis version felt a good stretch.I'll focus on stretching the piriformis for a while

[Gareth O Connor]

I went to a yoga class a few weeks back,I was very tight I couldn't get into most of the poses.I was like the tinman.I feel it's probably a male predicament,we carry more tension in our bodies.However I think there's a tendency in yoga to overstretch to push the body into positions or ranges of motions it is not yet comfortable in

[Gareth O Connor]

My calves have been feeling tight this past probably caused by the running.I did the ankle-soleus stretch today for some relief

[Kit_L]

Always add the gastroc. stretch to that one (straight knee); together the whole lower leg can be gently or strongly stretched, or anything in between. You may care to add an external rotation of the whole leg in both the hip and ankle joints (while not letting the foot move); this intensifies all the sensations.