Monday - Lynotherapy
I can't describe this as a rest day as my first lynotherapy session ever was a workout in itself. Lynotherapy (www.lynosport.co.za) is a method used to correct biomechanical imbalance by restructuring and releasing of the fascia (connective tissue). It was incredibly painful but in a good way (it's a deep burn). They found that I have incredibly tight hip flexors and my alignment was biased towards my right side which meant I was basically running skew and therefore getting injured. The cool thing about this rehab is you don't need to stop exercising but I did need to take it a bit easier.
Tuesday - Rest day
Wednesday - Run - Merrell night series # 2
|(Photo credit: Peter Kirk - Peter Kirk Media)|
The second of the night series and after my top 10 placing last week, I was determined to give it everything. I started with the front runners and could quickly see that it would be a different race to the week before as the front group was a lot bigger. The started out flat which meant the guys were pushing it at under 4min/km and I tried my best to keep up but eventually started falling back at about the 3km point. Not long after that I had a spectacular face plant (when it was still light and on some flat gravel road) which shook me up a little. Feeling tired and bleeding I was not a happy night runner and as people continued to pass me I realised I was not going to make top 10 again. The course was a lot more difficult consisting of a relentless uphill on a path that had been corroded by heavy runs making it quite tiring to run on. I walked the uphill and then ran the downhill to the end as quickly as I could. I managed to catch back one of the guys who passed me and finished in 15th spot. Not my best race and I learned that I really need to run my own race, not matter how short, rather than trying to race the competitors.
Thursday - Sports Science Study
|Running around the Sports Science Institute Track|
Friday - CrossFit
TAGG hosted my guys from work again for our Fist Pump Fridays workouts to train for the Impi Challenge. A group workout again involving running, wallballs and box jumps which are fast becoming my 3 favourite exercises so it was a lot of fun. I didn't push too hard as I had a race the next day.
Team wod for time (teams of 2)
5 rounds of
400m flat run
30 Wall balls (6kg)
30 Box Jumps (50cm)
Saturday - Run - Table Mountain Challenge Lite
An awesome event which turned out to be a lot tougher than I thought it would be but I was still happy to get another top 10. I put this down as a reward for that crazy lynotherapy session. A full race report to follow.
Sunday - Rest day
Week run total
Mileage - 29km
Metres gained - 1,776m
Time - 3h04