[Clare]

I went in to train legs today. More of a re-hab session, so plenty of controlled, single leg movements, focussing on the eccentric for ham tendon strengthening. Everything felt good, so will just listen to my body as to when to increase intensity.

Single leg ham x3 each side
Belt squat x2
Single Leg, Leg press x3 each side
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3

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[Clare]

You’re still able to perform well in the gym, but there comes a point where you need to see your scale weight increasing, particularly if you are still very lean, in order to make any significant progress. You have been ill recently though, so we need to take that into account. I would start by bumping up fats a touch, an extra 10-15g on training days and 20-25g on rest days, and assess again after a week or 2.

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[Clare]

Today’s a rest day from the gym. I tried a short 2km run this morning to test out my hamstring/glute pain, and it felt ‘ok’. I don’t want to push it too soon, as it by no means feels completely healed yet, so I will gradually build back up slowly from here.

It’s my and my husband’s wedding anniversary tomorrow, so we decided to go for a lunch together today to celebrate, as he’ll be out cycling tomorrow morning, and I’ll be training. We went to a lovely Italian restaurant along the coast, which was delicious.

I have my re-hab exercises to do this afternoon, and a bit of work to get on with, but aside from that, quite a chilled day.

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[Clare]

I would personally opt for Push, Pull, Off, Legs, Off, repeat.

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[Clare]

My re-hab plan involves a lot of hamstring tendon exercises and single leg isometric holds, so that’s what I’ve been doing recently. Loaded exercises in the gym and bodyweight holds at home on rest days. This morning I went along to reformer Pilates. There’s a lot of core work and single leg movements in Pilates, which felt ok. I had to adapt a couple of exercises to avoid any extreme ham stretch on my injured side, but apart from that, all good. I’m going to attempt a very short run tomorrow morning and gauge how that feels.

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[Clare]

Some people do get on well with having higher fats in their diet. Experiment and see what works best for you. Monitor your look, scale weight, performance in the gym, progress, mood etc. and come to your own conclusion. Off season is a good time to play around and understand your own body more.

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[Clare]

Hi clare, i had that when i was doing alot of running, nordic hamstring iso holds was the thing what helped me the most. Hot bath then 10-15 mins work on them every other night seemed to do the trick 🙂

Yeah it was the sudden up and down hill running I did when I was away that triggered it. Thanks for the advice.

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[Clare]

As in full body or upper/lower? I’d either have 2 full body variations or 2 Upper variations and 2 lower variations on rotation.

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[Clare]

The site has been down for a few days, so I haven’t been able to update my log, but I hope you’re all doing well.

I have been to see a specialist about my injury and it seems to be a proximal Hamstring tendinopathy that I’m dealing with. It started to get worse at the end of last week, but I have a plan in place for re-hab, the healing peptides are going in, and I’m already feeling like it’s better than it was. I haven’t ran for a few days now, and will only reintroduce that once I’m confident enough to, but for now it’s all about strengthening the hamstring tendon and the supporting tissues. I’ll also be having ongoing massage and physio sessions.

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[Clare]

Keep everything the same. You only need to make adjustments to exercises, rep ranges or sets towards the tail end of a prep if and when your recovery begins to take a hit, or stability becomes an issue on some movements.

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[Clare]

Legs this morning, and a really good session. No pain and no problem with power or strength today, so my glute issue is definitely on the mend. I’m going to increase my run distance again tomorrow and see how I get on.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Rope crunches x3

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[Clare]

Is he under the care of a Doctor and being prescribed medication? If so, I would urge him to ask his health care professional to take a full thyroid panel and advise any adjustments to medication accordingly.

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[Clare]

I jumped in on a circuit session this morning that was being held at the camp gym. It was an extremely tough, sweaty one, but I really enjoyed it, and good to do something different and get the heart rate up!

40 seconds on, 20 seconds rest. 4 rounds with 2 minutes rest between rounds.

Box jumps
Press ups
Bag squats
Mountain Climbers
Row
Lunges
Plank Hold

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[Clare]

This looks like a very good stack. Of course getting regular blood work and heart checks would also be advisable to keep on top of health markers, and to make sure there is nothing specific you may need to supplement, or any dietary/lifestyle changes that need to be made.

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[Clare]

A good start to the week so far. I did a pain-free short run first thing, had a productive morning of cleaning and work bits, and have just been out to a lash appointment. I have a bit more work to get through this afternoon, then I’m meeting up with a friend later for a walk and catch up.. perfect!

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