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The sub-20 minute 5k run thread?
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explorerJC




Joined: 20 Oct 2005
Posts: 13630
Location: Farthingstone

PostPosted: Tue Dec 13, 2016 6:39 pm    Post subject: Reply with quote

mattsurf wrote:
I typically do 2 sets of Gastrocnemius Stretches for 30 seconds.

I assume they are static and not mobilisation. What calf injuries do you suffer from?
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mattsurf




Joined: 28 Sep 2016
Posts: 101
Location: salisbury

PostPosted: Wed Dec 14, 2016 8:12 am    Post subject: Reply with quote

I do some dynamic stretches as well, but not sure I can describe them well. Things like bouncing on ankles, high knee, kicking backside, performing a lunge while move forward, standing on one leg while squatting and reaching forward (to stretch hip flexor)
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explorerJC




Joined: 20 Oct 2005
Posts: 13630
Location: Farthingstone

PostPosted: Wed Dec 14, 2016 10:38 am    Post subject: Reply with quote

mattsurf wrote:
I do some dynamic stretches as well, but not sure I can describe them well. Things like bouncing on ankles, high knee, kicking backside, performing a lunge while move forward, standing on one leg while squatting and reaching forward (to stretch hip flexor)


and the calf injuries you get?
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iwaters




Joined: 06 Sep 2016
Posts: 108

PostPosted: Wed Dec 14, 2016 10:46 am    Post subject: Reply with quote

I did a 5k TT this morning. I haven't lost any weight since the last attempt and I have had 2.5 weeks off training for illness.

I matched my previous PB to the very second (22:53)! Annoyingly at 3.5KM I was still on my target of 22:30 but I blew up spectacularly.

Pretty happy considering the last time I set that time I was in great form, this time not so much.

Going to make a concerted effort on the weight in the next two months to drop that last 10Kg and hopefully get the sub-20 sometime in Feb.
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mattsurf




Joined: 28 Sep 2016
Posts: 101
Location: salisbury

PostPosted: Wed Dec 14, 2016 5:10 pm    Post subject: Reply with quote

explorerJC wrote:

and the calf injuries you get?


This is strange, lost some of my post.

In early 2015 I tore my left calf pretty badly while windsurfing. In autumn 2015 I could feel it when running, but it didn't seem to slow me down too much, then I tore it again, windsurfing, in December. I didn't run for about 6 weeks, at the start, it was tight while running, but I didn't push too hard, it was more painful if I didn't stretch it before the run.

I was OK until June, when I tore my right calf in Tri. I was in the US, it was around 35 degrees and really humid, I had done my fastest ever ride, but was struggling in the run; my right calf was stiff from the start of the run, a little painful, but not enough to slow me down, with about 1 mile to go I got what I thought was a cramp in my right calf, I stopped and stretched and waited for the cramp to ease, I then limped the final mile (finishing 3rd AG). However, it was clearly more than cramp, and I didn't run for about 3 weeks.

After that I had no calf injuries, however, a couple of times it feels like I am developing cramp in a calf, if I stop immediately I have a day of mild discomfort, but am OK running again in 3 days. It doesn't seem to be distance or speed related. I am more likely to suffer pain if I do not stretch first
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iainm




Joined: 10 Sep 2005
Posts: 3068
Location: Brighton

PostPosted: Wed Dec 28, 2016 5:30 pm    Post subject: Reply with quote

Just joining in as managed 18:46 at Preston Park on Christmas Day. That's a way off my PB, but as that was six years ago, it was a new Age Graded PB, so super happy old guy! Very Happy Very Happy
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explorerJC




Joined: 20 Oct 2005
Posts: 13630
Location: Farthingstone

PostPosted: Wed Dec 28, 2016 6:43 pm    Post subject: Reply with quote

iainm wrote:
Just joining in as managed 18:46 at Preston Park on Christmas Day. That's a way off my PB, but as that was six years ago, it was a new Age Graded PB, so super happy old guy! Very Happy Very Happy


Chapeau!
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