Flexibility-todays workout

Rallarvegen-towards Vatnahalsen-big ascend

I had my last running workout on Sunday. Yesterday I went to my therapist for some sports-massage. My thighs were pretty stiff-especially my hamstrings so she worked mainly with the hamstrings and trigger-points on the buttom. This was definately my most painful massage session ever. I do hope it pays off-it certainly has before. According to my therapist the muscles in the hamstrings may thigthen up a bit when they're stressed from spesific training over some time. It makes sense to me. I've been logging over 7.000 metres of elevation gain since 12th of July. Anyway, she did her job, I endured the pain and this week I'm working afterwards with sessions of stretching for my feet. I'm doing three, short sessions of 5 minutes every day. Hopefully my feet will be a lot fresher on Saturday when Stavanger Marathon is due. More on that later on.

Technicals:
1. Quads: 5 minutes distributed on three sessions
2. Legs: 5 minutes distributed on three sessions
3. Hamstrings: 5 minutes distributed on three sessions 
Total time: 15 minutes.

Flexibility

Another session of stretching. I'm doing a set of exercises suited for running and for some achy spots of my own choise. Hopefully I'm establishing an increased degree of flexiblity, but I don't want to overdo it.

I'm also workin' on my hamstrings. Hopefully, that will reduce imbalances towards the quadriceps. I'll just have to watch closely in the time to come. Consinstency is important here-as always. The weather is pretty lousy outside. I'm rescheduling the bike-session till Saturday morning.

Stretching

I decided when planning for this quarter that I should include stretching in my training schedule. The main reason for this is to test if there is any benefit to gain from such an effort over some time. I've scheduled a weekly session of 20 minutes throughout the third quarter, focusing on running related stretches. I'll make a thorough evaluation after the end of the quarter. If it provides results I will continue to schedule it in the future.
 A special issue for me now is the main muscle attached to both the hip and the knee, located on the outside of the thighs. To much strain in the muscle results in "Runners knee". I'm working on special stretches on a daily basis to prevent any such experience.