Today's #Workout

Hamstring rehab: 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)

2 rounds (each leg)
- 20" single leg glute bridge hold

2 rounds (each leg)
- 2 step out / in glute bridge marches

20 mins erg bike

People are still on holidays so Monday night yoga class did not go through, which means I walked to the gym to do my rehab & back home.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #HamstringRehab

No dramas, no PBs — just steady, sensible runs. But somewhere along the way, I quietly cruised past 1,000km (621 miles) for the year so far.

June looked like this:
Distance: 173 km (107.5 miles)
Longest run: 9.74 km (6.05 miles)
Average run: 7.57 km (4.71 miles)
Average pace: 5:30/km (8:51 per mile)
Fastest km: 4:32/km (7:18 per mile)
VO₂ max: 45.5 (and rising…)

#Exercise #Running #HamstringRehab #Health #Fitness #Wellbeing #IsleOfWight

Just keep going…

Nearly five months after pulling a hamstring, things are finally getting close to feeling back to normal.

Recovery has been slow. Shorter distances, slower pacing, limited speed work, and more rest days than I’d like.

But fitness isn’t about going flat-out all the time. It’s about consistency, patience, and keeping going — especially when it’s tough.

May looked like this:
Distance: 175 km (108.7 miles)
Longest run: 10.24 km (6.36 miles)
Average run: 7.07 km (4.39 miles)
Average pace: 5:36/km (9:00 per mile)
Fastest km: 4:32/km (7:17per mile)
VO₂ max: 45.1

#Exercise #Running #HamstringRehab #Health #Fitness #Wellbeing #IsleOfWight

While many people kick-start their day with a cup of caffeine: Breakfast Tea, Espresso perhaps, I prefer a cheeky cocktail — a shot of Serotonin, a dash of Dopamine, a twist of Endorphins, a splash of Endocannabinoids, and a kick of Adrenaline — all naturally released during and after a run.

I’m still nursing a bit of a hamstring niggle, but it’s heading in the right direction as I tentatively reintroduce some gentle speed work.

April looked like this:
Distance: 186km (115.58 miles)
Longest run: 10.96km (6.81 miles)
Average run: 7.68km (4.77 miles)
Average pace: 5:37/km (9:03/mile)
Fastest km: 4:50/km (7:47/mile)
VO₂ max: 45

#Exercise #Running #RunnersHigh #HamstringRehab #Health #Fitness #Wellbeing #IsleOfWight #FeelGood #HappyHour