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Have you been through the humiliating initiation ritual?
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
Slightly behind my 1000k target now, but should be able to catch up.
My feedback thread is here.
980 miles/1577km. Just 20 to go to break 1000 miles.:-)
665!
If so then the chances are one is related to the other (if your knee is injured you'll carry yourself differently and will put extra strain on your hip, and vice versa).
Have a sports physio look at it, they may find something in your gait that is causing you trouble, eg a slight leg length discrepancy or foot turn in or out, all of which can be corrected for.
Regarding stretching, I've read, and found it to be true myself, that you're better off leaving the stretches to the end rather than stretching before you run. Do a nice easy warm-up, but actually stretching a lot makes your muscles and joints more lax just when you're about to load them with exercise, so can increase the risk of injury, whereas stretching afterwards stops them feeling so tight the next day (and in the long term improves overall flexibility.
I've not been doing so many bike miles this month unfortunately, but have put in a few good high intensity sessions. I did some hill repeats today (which always makes me want to vomit), and I did a fairly quick cycle into town and back to see what sort of pace I could keep up (there's a route which has only a couple of traffic lights which you can often get lucky with and have both green). The route has some speed bumps on the way back which slows the average but I managed 24mph over a 12 mile course.
That's bananas it's almost a minute faster than I've ever run a 5k before.
I was running 5:17/k when my previous fastest was 5:27/k
296k for the year now.
20 kms
My feedback thread is here.
Bricking it a bit now!
My feedback thread is here.