After last week's challenging 17k run, I had a scheduled Physio appointment just to get a once over and address some niggles I've been experiencing that although they didn't stop me from running, I wanted to make sure that they didn't turn into bigger problems as I increased my distance and get ready to hit the hilly trails next month. I had a great appointment with a very thorough assessment. She found that yes, there was some tightness in my hamstring and hip flexors, but the most remarkable finding was my weak gluteal medius muscles. So armed with some new stretches, and a promise that I will be more vigilant on my lunges, squats, and actually do the exercises that I normally gloss over because they're hard (insert whiny voice here) such as leg extensions and clam shells and be more aware of how I've been cheating by engaging my hipflexors making it more easy but not really helping those weak glutes (oops!), I set off on a new week.
Today was my second 17k run. Some may recall that last week, although I met the distance, I struggled big time especially on the final 3k that was uphill 🤦♀️. I had made some poor decisions last week which didn't help so today I set off with a better game plan in mind. This time, I drove to my preferred starting point and ran on my normal creekside pathway. I decided to go back to what has been working well for me all along, which is running at a nice controlled pace and stopping for a brief moment when needed to take a drink (I'm not the most adept at drinking and running 🙄) at regular but not scheduled intervals. I had a plan of every 2-3 km with my walks only being long enough to take a drink ( a few seconds). This was an out and back route, with a little loop midway to build in an extra 2k. The pathway ends behind the other golf course in town, culminating in a steep hill but would be a good opportunity to stop and try out this new Maple syrup gel that Decker has used in the past and sounds very enticing, given I'd be about 9k by then. I filled both water bottles with Tailwind (3 scoops for 1l of water - flavourful but not too sweet) and decided to not carry any water given how whoozy I was last time opting for more fuel. I brought some mini Cadbury eggs and Dare real fruit gummies that seemed quite soft, in addition to the Maple syrup gel. I had a chocolate milk and banana in my lunch kit with an ice pack in my car for the drive home.
It was a cool 8 degrees with winds in the 30's gusting up to 50kph....not ideal, but whatever. It is what it is. I dressed for the windchill but was careful to not over dress - full length tights, long sleeve top and my twin set socks (I wore my long compression socks last week but my toes felt bruised afterwards. I wasn't sure if it was the compression or not so pulled out my old faithful twinset socks that I really haven't run in recently). There weren't many people on the pathway for the first quarter, but lots and lots of Canada geese to watch. As I crossed over the bridge and got closer to the other end of the pathway, more and more dog walkers, walkers and the odd runner started showing up. I reached the bottom of the hill at 8k and decided to go for it. I have ran this hill before, but I remember definitely struggling with this hill in the past. I was feeling strong but as I reached the final steep ascent, there was a lot of verbal encouragement needed on my part. Fortunately there weren't any other people around at this point other than a golfer on the driving range at the bottom of the hill, otherwise they may've thought I was schizophrenic with a touch of Tourette's. But I made it to the top of the hill (non-stop! Whoohoo). I walked for a few hundred metres to catch my breath and pulled out the Maple syrup gel. The nice part about these gels is that they have a screw cap lid so you can have a little bit and close it up for later. The bad news, they are still sickingly sweet, like all the gels are. The flavour was very good, being all natural and only 3 ingredients (maple syrup, sea salt and ginger) but I wish I had water to wash it down with and not just Tailwind. It did give me the little boost I needed both times I took a slurp (at 9 and -13 k). Will I use them on all long runs? Nope, but I will definitely have an emergency one or two stashed in my hydration vest, if needed. I prefer them over the gels I have used in the past, but my tummy was cramping a bit by the end so I wouldn't want to push it.
The rest of the run went quite well. I walked across the concrete pedestrian bridge at 14.5k because I didn't trust my legs and it is a very busy road if I stumble off the sidewalk into traffic. By the last few hundred metres, I was trying to guess when my Runkeeper would finish (it always takes me a little bit further than my Garmin) to have a target to run towards, but I wasn't completely knackered at the end. I had a good stretch at the gazebo, drank some water that was in the car, soaked down my buff with the water and gave my salty face a nice washing 😂. I remember how nice a wet buff is on these longer runs to wipe the sweat off your face, but alas, the washrooms in the park weren't likely to be open yet and not carrying water with me, I just carried on. I may have to rethink the only carrying Tailwind. Water is nice to have at times too. I ended up not trying the Cadbury eggs or gummies, given the gel gave me all I needed, but may give it another go when I run the HM distance in 2 weeks. My second and third toe on my left foot feel a little bruised again, so it wasn't the socks, but likely the distance and perhaps the quite wide toe box I need to accommodate my bunion. I guess we'll see if the nail stays happy or not when I run the HM. I have a plan to head to the city to go shopping for some new trail shoes next month. These ones have definitely seen the end of their life span. I felt a little light headed as I drove away from the park, so grabbed my chocolate milk, chugged it while driving home, went for a nice soak in the hot tub and had a lovely lunch.....but I better go finish the stretches that I didn't do while standing in the gazebo and those darn clam shells and leg extensions that just are so hard 😩.
On to another week of craziness at work next week, but all my runs are shorter now (5-7k) until I run the HM at the end of the month. I'm not sure if the legs have another 4 k in them, but I guess we'll find out soon enough.
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SaskAlliecat
Graduate10
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Nice work Allie..your planning made a huge difference, you must be feeling happier about your HM in 2 weeks now.
Interesting that your physio found your gluteal medius muscles need strenghening, you do some pretty difficult sports, ski-ing, trail running snow-mobiling I would imagine you were pretty strong in that area😆...we should probably all be doing more squats, lunges and leg extensions then!
I wish you lots of luck for your HM, you have done the training and worked out the fueling so all will be well. I'm going to be away on holiday so will miss your report, but will look for it when I get back...😘
Great run report, as always, interesting and informative. Hope work this week isn't too hectic, and you get to enjoy some shorter runs inbetween your squats and lunges! 😊xxx
Going to Google gluteal medius muscles now to check out what I'm doing!😉
My main glute muscle, the gluteus Maximus which makes up most of our buttocks is fairly strong, the issue is this little medius muscle that is on the outer side of your hip. It helps to stabilize the leg and prevent the knee from falling in. It was interesting when we went over my squatting technique, I didn’t realize my knees needed to be out more and I’ve always felt that my knee likes to fall in on lunges. I’ve since noticed a similar thing when I run so I am becoming a lot more aware of my body. I’ve always struggled with the exercises that strengthen this area and have always had quite the divot on the side of my tushy so this should help with that. I’ve been compensating with my hip flexors for a while I think. It feels good to know what I need to work on and can focus on something during my strengthening workouts that should reap benefits, especially in my trail running.
I’m a little nervous about reaching the HM distance but this run was so much better than the last. Others have succeeded with the myAsics training plan so i have to trust it. It just seems like a pretty big jump from 17 to 21.1k 😳. At least I won’t have crowds to push me and cause me to run too fast since it’ll be just me, myself and I 😁
Have a wonderful holiday! Where were you going again? Wherever it is, I’m sure it’ll be a wonderful time away 🌞🍹
As ever, a brilliant run report Sask! 🏃♀️👍👊 I have so much respect for you. 😀
Interesting about your glutes - I had the exact same diagnosis when I went for my thorough gait analysis, and like you I was given some hideous exercises. I did them for a while ....... better start up again I suppose!
Can’t wait to hear how your HM goes. I have a sneaky suspicion you are absolutely going to smash it! Exciting. 👏👏
Thanks cheeky. I sure hope so. I'm very ready for this training plan to be done so I can start hitting my trails again (and start a new HM plan 😂). Too much road running for this chickee lately!
That was me as well. I know they were important to do, but it was just so easy to put them off. At least now there is something to focus on and I can see how the weakness is affecting my gait....so hopefully that is the push I need.
Whoop whoop well done Saska! That's an epic run 💪💪 and run report.
I think most of us have weak medius muscles. My pilates instructor works these hard for us in my weekly class and I know the first few times she did that I ached so much for days afterwards 😩 Now at least I know where they are 😂
It's interesting about your bruised toes. I've had very painful toes only once on a long run and I worked out it was because there was really hard skin in that area. When the initial soreness disappeared I shaved the hard skin off and put lots of cream on it and it was fine the next run.
You're all set for the HM, can't wait to read all about it.
Pilates....I had a love/hate relationship with that. I know it is so good, but oh so hard. Since we've moved to where we are now, I don't go to any group classes, but miss them. It just isn't the same doing them at home, alone (way too easy to cheat and just not do it 😆).
The toes feel a bit better today. This area doesn't have any hard skin on it, but I have had that same thing on calluses on my big toe. That is actually better now and I'm much better at putting some great foot cream on daily to help soften all those tougher bits. These longer distances sure doesn't make for pretty toes 😆
Brilliant Sask! You are getting stronger and stronger. With two 17s in the bag, an HM is a cakewalk. Sorry the maple gels were a bit too sweet for you. I usually have them only when I really need a hit of sugar on very long runs. I am going to look up these smaller glute muscles as I am sure they are a weak spot for me too. The sore toes is an ongoing thing too. No black nails yet tho 😁 Onwards to HM next eh?!
No need to apologize, it is straight Maple syrup...it should be sweet 😆. I like that there isn't any weird chemical taste to them so will definitely use them on the long gruelling runs when that sugar hit is needed. I think I'm overly sensitive to gels since I did my full walking marathon years ago. All that training, all those gels (if I remember corrrectly, I took one an hour and it took me 6 hours 🤢)......my body rebels at the thought of taking more in, especially Gu which was the brand I used.
That's impressive that you've managed all those HM and a 30k without any black toenails. Good fitting shoes, I'm guessing. Here's hoping I'm so lucky. I'm gathering that these little glute muscles can be weak on many of us. It sounds like our hip flexors can compensate for it and your body will adapt to do that, but not great for sure. My error was trying to follow the videos and make the same bigger movements which meant my hip flexors were compensating. When my Physio tweaked my form, it was shocking how shallow my movement was to actually just engage the glute meds. It was a really great appointment and if I need more guidance, she recommended one of the trainers they have in their gym that really enjoys this sort of thing. We'll see how things go, but I may need to book an appointment with him at some point.
You betcha, HM next....finally! But I don't see me going much past that. The time to train sure gets demanding. I don't know how people fit it all in. But if all goes well this summer, I may try to get into a 25k trail race in the mountains of BC. Unfortunately it sold out in 45 minutes this year, so it may be tough to get into. Step one, see how this 20k goes.
Oh do book an appointment with the trainer Sask. It makes such a difference. My trainer does a class but she does manage to get around to most of us and tweak. She also calls out "Keep your bum up Paula" and a lot less often "That's good Paula" as I put myself right up under her nose to make sure she sees if I'm doing anything crazy. Your physio sounds like a real find. Well Done.
My Physio is pretty amazing. We've been through a lot together as she helped me through my tail bone pain a few years ago. She gets me which helps. I really miss going to fitness classes. Where we used to live, there was a gym right behind the clinic that had noon hour classes. I used to go all the time at lunch then hubby and I would go in the evening to lift weights together....ah, young love 😍😂. When we moved here there wasn't as much available and my work schedule was more demanding, but I should probably see what is available now, there is a lot more here now...although it can't interfere with my running 😆. Booking a one on one with the trainer would be useful, I'm sure. Maybe once work settles down, I should see what he has available.
Great Report Saskie and Well Done on yet another 17km. I do hope you sort out the sore toes issue. Maybe a trip to a podiatrist or a good going over with a pumice stone? Planning does seem key for longer runs and you did it. Well Done! I would have eaten the creme eggs in celebration on the way home Looking forward to your HM report in a couple of weeks. Keep looking after yourself.
Thanks Paula. We have a local podiatrist that I've been thinking about seeing, especially as my bunions bother me more as the seasons change. As I was running (and had so much time to think), it crossed my mind again. I just need to find the time, just like everything, right.
I did think about sneaking those chocolate eggs in on the way home, but my tummy was a little queasy. The chocolate milk went down ok. I'm impressed that I still haven't stole them out of my vest though....except once I start, I don't stop until they're gone 😔.....no self control lately.
That is such an insightful report Sask and really well done. I’m sure you’re ready for the HM. If necessary, slow and steady as Oldfloss would say. I must admit, I never really think about what I am doing and how it affects my body, but, there again I only get to 10k, so am not putting myself under as much pressure. Go you 🏃♀️
I have to admit, I am a bit of an over-planner. It can be a detriment sometimes. When my husband is coming with me on a short run, he's learned to not even bother getting ready until I'm almost heading out the door 😆. In my defence, I'm usually carrying on for further after I drop him off near home. My trail running partner is more footloose and fancy free, so we're a good pair when we run together.
That's why I bought the Injinji socks. Bunion right foot which means my 2nd toe gets squashed and sometimes the 3rd too. Inner edge of big toe gets sore too.
Sounds like a fab place to run.
Completely sympathise with the more annoying but still necessary exercises! 🤣
I'm definitely intrigued by the Injinji socks. I'm sure I'll be buying some the next time I get to the city. They look weird, but sound surprisingly comfortable. Can't wait to try them. Have you had any problems with finding shoes with your bunion? I've been using a New balance hybrid trail shoe that has worked well over the last 2 years, but thought after 2 pairs, I should try a trail specific shoe this year. The altras are supposed to have a wide toe box, so that was my plan to check out on my next shopping spree. I guess we'll see what fits and is comfortable.
It is so easy to find an excuse to not do the exercises, but tonight, I'll be a good girl and do them after supper. In reality, I can do them while watching tv, so what is my excuse? Laziness, sheer laziness .... and procrastination 😆. I've put it out there now, so there's no going back 😇
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Looking forward to your HM report in a couple of weeks. Keep looking after yourself. 
week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
