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Training Log: GaryHouse

In the last 7 days:

activity # timemileskm+m
  trail running 3 2:49:00 19.9(8:30) 32.03(5:17) 143
  road running3 2:41:00 12.3(13:05) 19.8(8:08) 441
  Total5 5:30:00 32.2(10:15) 51.82(6:22) 584
  [1-5]4 4:18:00

Thursday Oct 20 #

6 AM

trail running (regeneration) 52:00 [0] 4.1 mi (12:41 / mi)
shoes: vivo primus trail

I now look after Winter all day until 5pm on a Thursday at home so the routine will be early regeneration with the dog before she gets up followed by regeneration at work in the evening.....

The day can be spent on the floor with Winter stretching/moving/triggerpoint therapy while she plays with a walk or swim thrown in mid day.

This won't change so will keep a good recovery routine

No issues - easy run around two football pitches within half a mile from the house

Wednesday Oct 19 #

9 AM

road running (work/regen) 1:26:00 [2] 6.7 mi (12:50 / mi) +281m 11:21 / mi
shoes: Salomon Prototype

Easy coaching on a mix of trail and road for two different sessions.

Some technique drills, long hill reps (up and down) for client in the Snowdonia Marathon.

Easy morning
4 PM

road running (training plan) 20:00 [0] 1.9 mi (10:32 / mi) +12m 10:19 / mi
shoes: Salomon Prototype

easy running before progressive run

trail running (progressive run) 1:01:00 [4] 8.4 mi (7:16 / mi) +106m 6:59 / mi
shoes: Salomon Prototype

60' Progressive Run (Final 10' @ Threshold)


Used the did -used quarry tracks that are an easy run away so suited...

I tried to go by feel as much as possible and only glanced down at the watch a few times in between mile splits....

Seemed comfortable for a long time with just the odd short sharp climb that could throw me off but managed the effort OK.

Once I started the last 10 mins it felt comfortable still so I might have gone a bit too quick in the last five minutes because the last two minutes really wasn't too pretty. I had no idea of pace in the last 10 minutes either though so in hindsight had some room to relax a little.....enjoyed the session though and zero niggles in knee/glute anything.

Had a group session straight after so used that as easy warm down.

Tuesday Oct 18 #

8 AM

trail running (training plan) 56:00 [4] 7.4 mi (7:34 / mi) +37m 7:27 / mi
shoes: Salomon Prototype

60' Steady + 6 x Hill Sprints

Used the same park trails as last weeks similar session and this time very little issue with the knee - still quite tender afterwards on the popliteal attachment area but is getting less each time...

The weather was shit which wasn't a bad thing - haven't actually ran in the rain for a long time!!

Didn't feel like I was pushing too hard at all but didn't want too either.

Some discomfort in my Glute towards the end of the steady running but had no issues on the hill sprints.

The weather had cleared for the sprints so meant the recovery window wasn't an issue hanging around.... this week I chose a hill longer enough to do all 6 sprints while working my way up meaning each one was slightly different but stuck to the same rules.

Fun session today

6 PM

road running (work/regen) 55:00 [1] 3.7 mi (14:52 / mi) +148m 13:13 / mi
shoes: Salomon Prototype

Group run around 1 lap of a local 10k lots of them are taking part in at the weekend.....easy and no issue

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