In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Regeneration||3|| 3:07:28|| 14.66||(12:47)|| 23.59||(7:57)|| 287|
| ||2 Hours Specific Endurance||1|| 1:59:30|| 9.01||(13:16)|| 14.49||(8:15)|| 155|
| ||Strength & Conditioning||1|| 1:15:00|
| ||Progressive Run||1|| 1:09:06|| 6.51||(10:37)|| 10.48||(6:36)|| 105|
| ||PiYo (Pilates/Yoga)||1|| 1:00:00|
| ||REST DAY||2|| 2|
| ||Total||9|| 8:31:06|| 30.18|| 48.56|| 547|
| ||[1-5]||8|| 8:31:05|
|averages - sleep:12.5|
REST DAY 1 
slept:9.0 (injured) (rest day)
Rest Day due to a niggle.
Problem around my left ankle which may be tendon-related but not sure.
Spoke to my physio who suggested icing it 3 times a day for 10 minutes and NO running until I see him this Wednesday. Gym work plus cycling or swimming is fine as long as it isn't weight-bearing.
Had quite a few things to catch up on so thought it would be a good to take Monday as a rest day and then back to training on Tuesday.
Progressive Run 1:09:06  6.51 mi (10:37 / mi) +105m 10:07 / mi
slept:10.0 shoes: Saucony Triumph
70 Minutes Progressive Run
I started with two to three minutes brisk walk as a warm up before gradually increasing the pace. There are very few if any flattish areas where I live so choose the least undulating course I could find which was on country lanes. There was one steep hill so I stopped my Garmin, walked up it then eased back into the session.
6.5 miles followed a half mile walk back home to cool down. So 7 miles in total.
Unfortunately, I spoke too soon about no niggles. Experienced some intermittent pain (sharp/burning) around my left ankle. Not around my Achilles which seems fine - no stiffness or soreness and I can stand on my tiptoes without any problems. Hoping it is not the peroneal tendon or anything like that.
Little to no pain on a soft surface hence why I didn't experience any problems yesterday as I ran off-road, mainly through mud and along soft trails. I wonder if a hard trail or road aggravates it.
I'll email my physio and see if I can get to see him this week. And see what he says. He was ok with me running as his plan was to manage the original Achilles problem so hope it hasn't worsened.
It's frustrating Gary as I feel the training is going well. I have nailed my diet, am following your plan and feel fitter and stronger. I feel like my running has improved and my form was remarked on in a positive way last week. I am hoping this is just a minor niggle due to overuse.
2 Hours Specific Endurance 1:59:30  9.01 mi (13:16 / mi) +155m 12:36 / mi
slept:9.0 shoes: Inov-8 Trail Talon 275
2 Hours Specific Endurance Run
Choose Bishopswood for this - a mixture of dry and wet, muddy trails with one section that included logs to climb over/crawl under.
Included a small section of road and a mile of the muddiest, claggiest and wettest trail in there. Had to wade through parts of it.
Aimed for my ultra pace throughout.
Cracking run in those woods.
Short walk home as a cool down so 9.2 miles in total.
Regeneration 1:01:02  4.52 mi (13:30 / mi) +159m 12:10 / mi
slept:9.0 shoes: Inov-8 Roclite
Nice, easy pace especially after this morning's longer run.
PiYo (Pilates/Yoga) 1:00:00 
PiYo - Pilates/Yoga
Core work, stretching and flexibility. Plenty of lunges, squats etc
Regeneration 1:04:34  5.04 mi (12:48 / mi) +44m 12:28 / mi
slept:7.0 shoes: Inov-8 Terraclaw
Very easy pace on multi-terrain.
Strength & Conditioning (Weights and mobility) 1:15:00 
Strength & Conditioning
Weight training followed by running-specific exercises including step-ups, lunges, bear crawls (my favourite) and mountain climbers. Then lower back/hip flexor/calf work.
Yesterday's rest day helped.
Regeneration 1:01:52  5.1 mi (12:08 / mi) +84m 11:33 / mi
slept:9.0 shoes: Scott Kinabulu
I threw a couple of hill sprints in to test the old Achilles and it was fine. So could re-introduce 6-8 of these next time.
This was a 5-mile multi-terrain run. I pushed it a bit more than usual for a regeneration run as I had taken a rest day yesterday and felt strong.
It was a good 5-miler and no niggles!!
REST DAY 1 
slept:6.0 (rest day)
Took a rest day. No, not to do with an injury.
Had a funeral to go to so out most of the day and that combined with insufficient sleep meant a day off.
all weeks |