[Clare]

Hi Claire, when you say short/long runs, what distances are you covering typically?

Are you implementing different types of runs also?

My short runs are around 5km and long runs between 7-10km. I’ve done longer runs and have ran a couple of marathons for charity before, but they always result in overuse knee injuries, so I know that shorted distances suit me better. I also used to sprint competitively in my early years. Since I stopped competitive bodybuilding, health and fitness is my main priority now, so I do a mixture of cardio, weights, yoga/pilates, walking, cycling. Things that my body needs and that feels good, as opposed to putting my body through unnecessary stress any more. My diet is very varied and nutritious too and I eat more intuitively, as well as having a very strict health supplement routine.

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[Clare]

What’s the advice from the medical professional who has seen your MRIs? The shoulder issues may well need surgery to prevent the damage getting worse, and the tendonitis will need proper care in order to calm the inflammation and control it moving forward.

You then need to have a look at what has caused all of these issues at such a young age. It sounds like you may need some guidance one to one with a good coach who can set up a decent plan and guide you through your execution and set up to prevent further injuries in the future.

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[Clare]

I would agree with the above. 4 days won’t be enough to do much. You need to lower the activity and increase food for longer, as well as taking the 4 days complete rest from training.

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[Clare]

So a little switch up, after writing my workout plan I’ve decided to make a couple of alterations. Having said that though, I may still change things on the day still, depending on what I feel like doing or how my body feels..

Mon – Short run & Yoga, Tues – Upper, Weds – Legs, Thurs – Short run, Fri – Pilates, Sat – Long run, Sun – Legs.

So today was Upper. I don’t want to build anymore size to my upper nowadays, and actually spent some time after I stopped competing to lose some size, so now it’s just about maintaining what I have left and preserving bone health, hence only the one session a week!

Lat pull down x2
Back row x2
Incline Chest press x2
Lateral raise x3
Dips x3
Tricep ext x3
Bicep curl x3
Ab roll outs 3×20

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[Clare]

This is fine. As long as you are digesting the food well between meals.

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[Clare]

A good start to the week with a very cold short run first thing, followed by a Yoga session later in the morning, then it was back home to get the house sorted, get my head in some coursework and start writing some articles and researching for some nutrition/supplement content. I’ll break the afternoon up with a walk too.

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[Clare]

You can take the Vit D3&K2, NAC, and Pycnogenol fasted, on wake. The rest can be taken with a meal later on in the day or pre-bed.

Add in Creatine if you don’t already take it.

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[Clare]

Today was an upper session, which went really well.

Moving forward I’m going to switch my training up to incorporate some Yoga and Pilates around my running and weight sessions.

I’m still going to be reactive to how I feel with both my training and diet and will change things on the day if I need to, but this will be my base plan..

Mon – short run and Yoga

Tues – long run

Weds – Legs

Thurs – Upper

Fri – Pilates

Sat – long run

Sun – Full body

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[Clare]

Sounds like you need a change. You’re not recovering physically and mentally you are beginning to resent training. I would switch to Upper, Lower, Off, Upper, Off, Lower, Off.

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[Clare]

Nearest the affected area as possible, sub q as Jordan has explained. I would also go and see a physio for advice and treatment, and get down to the root cause, whether that may be your exercise execution, overuse or injury.

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[Clare]

Today’s a rest day from training. Just a short run this morning, then a bit of course work before spending some time with my family.

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[Clare]

I personally think the side effects outweigh the potential benefits.

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[Clare]

Fuelling the night before will be key here, so I agree that having a carb heavy meal such as oats pre bed should help. On wake, hydrate well and opt for an easily digestible meal such as COR, whey, berries, and pink Himalayan salt. Sip Performance fuel or Sustain on the way to the gym and during your session, and down an EAA drink midway through.

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[Clare]

Legs for me today, and a really good session, with some sled pushes at the end for extra fuckery!

I have a lot of bits and bobs, work and course work to get through this afternoon, and then I’ll try and get out for a walk later.

I’m also going to take a look through my training and diet and get some goals set in place as we move into a new year.

Lying ham curl x2
Hack squat x2
Leg press x3
GHR x3
Leg ext x2
Sled Push 3 x 2 lengths
Hanging leg raises x3

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[Clare]

What kind of coach are you working with? I would be prioritising your health here and getting your digestion and appetite sorted. If your current coach isn’t educated in this area, then I would personally be looking to find someone who has experience and knowledge working with clients like yourself.

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