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+--- Thread: Gabba Gabba Hey Ho let's (/Thread-Gabba-Gabba-Hey-Ho-let-s)
RE: Gabba Gabba Hey Ho let's - TheEd - 11-08-2021
Thanks Anba .. and as long as you enjoying the process
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 22-08-2021
Good day Coach,
Week Aug 9th- Aug 15th
Mon 32'28 5.33k Avg Pace= 6'04 Avg Pulse= 129* slight spike
Tues 38'53 6.6 k Avg Pace= 5'53 Avg Pulse= 134
Wed 41'55 7.01k Avg Pace= 5'59 Avg Pulse= 134
Thurs 40'38 7.09k Avg Pace= 5'43 Avg Pulse= 138
Fri 40'47 7.12k Avg Pace= 5'43 Avg Pulse= 141* Slight spike in the GPS watch
Sun 1:41'40 17.97k Avg Pace=5'38 Avg Pulse=140
Total Distance=51.1k
Week Aug 16th- Aug 22nd
Mon 31'34 5.37k Avg Pace= 5'52 Avg Pulse= 135
Tues Raining the whole day
Wed 53'25 7.98k Avg Pace= 5'57 Avg Pulse= 135*Slight spike
Thurs 59'58 10.22k Avg Pace= 5'52 Avg Pulse= 135
Fri 1:00'01 10.55k Avg Pace= 5'41 Avg Pulse= 140
Sun 1:57'11 19.76k Avg Pace=5'55 Avg Pulse=135
Total Distance=54.9k
Resting Pulse= 43-45
weight =66.5 kg
So far enjoying my base build up, I'm going to get my first dose on Weds, so might take 3-4 days of break... other than that all is good here coach.
Just spending my time reading up on running, re reading all of my running books. Hope all is well there coach, tc and cheers
RE: Gabba Gabba Hey Ho let's - Anba - 22-08-2021
This is my typical easy run coach
[attachment=99]
Breakdown of my recent long run
First 10k
[attachment=100]
Last 10k
[attachment=101]
RE: Gabba Gabba Hey Ho let's - TheEd - 23-08-2021
great feedback Anba .. this is looking good
more to come
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 05-09-2021
Good day Coach,
Week Aug 23rd- Aug 129h
Mon
35'51 5.57k
Avg Pace= 6'26 Avg Pulse= 129
Tues
44'17 7.73 k
Avg Pace= 5'43 Avg Pulse= 138
Wed
22'38 4.16k
Pace=5'26 Pulse=142
1k Fast run =3'58 pulse=176
cool down run =1.4k
got my first Vaccination dose today, took 3 days break. Thurs-Sat
Thurs
RESTING
Fri
RESTING
Sun
nice slow jog
48'24 7.Ik
Avg Pace=6'49 Avg Pulse=128
Total Distance=27.1k
Week Aug 30th- Sept 5th
Mon
37'06 6.14k
Avg Pace= 6'02 Avg Pulse= 130
Tues
1:00'17 10.03 k
Avg Pace= 6'06 Avg Pulse= 134
Wed
48'58 8.22k
Avg Pace= 5'57 Avg Pulse= 135
Thurs
55'28 9.76k
Avg Pace= 5'41 Avg Pulse= 141
Fri
53'24" 8.21k
Avg Pace= 6'30 Avg Pulse= 124
Sun
1:56'56 20.05k
Avg Pace=5'49 Avg Pulse=139
Total Distance=62.4k
Resting Pulse= 43-46
weight =66.3 kg
brief report for the 2 weeks, so far good... just sometimes I'm having slight tightness around my right knee... especially at the back of the knee, never had this issue before...
it might have started 3 weeks ago, while I was doing a bit of gardening, sitting full squat asian style... thats when i noticed it...
then later comes and go.
thank God, no issues when im running ... I only noticed this after getting up after sitting for some times etc... no pain..just a tightness... other than that. enjoying my runs, especially my long runs ... nice and relaxed...im trying to run them around 2 hrs.
have a great week coach.Tc
RE: Gabba Gabba Hey Ho let's - Anba - 06-09-2021
Good day coach, regarding the tightness on the right knee.. I think it's a Baker's cyst@ Popliteal cyst...
I can feel the swelling in back of the right knee..
so far no pain when I'm running..
I suspect I might aggravated it sometime last month, when I was doing some gardening by squatting ...or some other activity cause I remember having it on and off...
Any advice coach what to do? Tq
RE: Gabba Gabba Hey Ho let's - TheEd - 06-09-2021
Hi Anba .. hopefully you able to sort it out without much fuss
MrsDuck's training group laugh, when I ask the athletes not to do any gardening in the week leading up to races or time-trials
good luck TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 11-09-2021
Tq coach...
Just a brief update...
Went to see the Orthopedic Dr, and did a MRI scan...
1.Popliteal cyst
2.Bucket Handle medial meniscus tear
3.Articular cartilage erosion , Femoral Chondromalacia
Interestingly coach, when the Dr was doing the physical test on my right foot to check for ACL, meniscus issue or any pain ... There was no pain or problem...
So far I'm resting now, and honestly feeling down a bit... But on the positive side, I can still walk, extend, climb stairs generally...no pain so far...
The Dr is advising me to do a surgery..but I'm still looking for some other Opinion
RE: Gabba Gabba Hey Ho let's - TheEd - 12-09-2021
Wow Anba .. not good .. a 2nd opinion is defintely an option
TheEd
ps.. gardening and runners, don't go hand in hand
RE: Gabba Gabba Hey Ho let's - Anba - 12-09-2021
Good day coach....
Lol...true coach...
I was thinking about how this might happened and I do have a theory Coach...
- 2 months ago Altered my foot strike from forefoot to more midfoot... emphasizing on creating more vertical force
- I did this after reading the book Running Reborn- Shane Benzie
- might have overdone in pounding to get a vertical force... couple with the usage of the carbon plated shoes
The force might have caused issues on the calf muscles.
-Early August I observed the pain behind my knees, now I believe the location of the pain as the bbith Gastrocnemius Headd @Medial and Lateral...
- And I believe it's from here that the problem might have developed.... Combined with kneeling and squating during gardening.
I guess it's my fault... Lol... Should have done it with proper guidance...
No worries coach, in the meantime I'm doing more strengthening work for the core, glutes. Etc like clams shells, bridges ,crunches, etc...
P/s. ...ermmm...I did do a 20 mins of running today.. haha... If I didn't my head would have exploded...