Training Log Archive: Garry Rankin

Was planning on doing 6x6min uphill reps but the underfoot conditions were too slippy and i was only wearing road shoes so only did 1. Decided I'd just do road hill reps on the bike.

6x7mins uphill on the mountain bike. Reps were pretty slow as i was on the mountain bike. Felt really good, although wasn't pushing too hard as the recoverys were really short and this was the easy session of the week! Was good to let the legs have a day off from running as I've already done a good mileage this week.

Just a very easy run! Few laps of barshaw park on the grass + morrisons loop! Feeling good.

Easy 4mile warm up in 30mins to the Braes which are the nearest hills. Session was 6x3min uphill with 3min jog down, followed by 4x35-40sec steep uphill sprints! The 3min reps went pretty well and i was feeling really strong and recovering quickly after each so was happy. Steep sprints got the lactic really going and the glutes working! Was still feeling strong after the session but on the 4mile warm down home i totally ran out of energy. Just jogged the 4mile in 33min. Was good to be out running on empty but glad to be finished now! Good high mileage for the morning.

Easy 44min run. Round the Gallowhill loop + few laps on the grass in Barshaw park. Feeling good throughout plus strong on short uphills. Right calf is a bit sore but a massage tonight will sort that hopefully.

Easy 50 mins round past DL then some laps in barshaw park on the grass! Feeling good.

Easy 40min run around Barshaw golf course. Plenty of hills! Great to get off-road and onto the soft grass. Felt strong on climbs.

Not good at all! Cycled to the track to do session the did a 3 mile warm up, was feeling good but just towards the end i could feel slight stomach problems like last night! I carried on to do session but i did the first 1km rep in 3:04 and my stomach was in pieces so just called it a day. Was no point in carrying on then dropping out halfway so ill save the legs till this evening! Cycled home into a horrendous wind!

Session on the treadmill. Only did it on the treadmill incase i got stomach problems again and had to stop. The session was 10k in total with the first 2k at a steady pace then the last 8k were done at a varied pace of efforts at 2:50-3:09/km with fast recoveries at 3:30/km. The slowest pace was 3:30/km except the last km when i eased of to 3:40. I ended up with a 10k in 35:30 which i was happy with as the first 2km were easy! This has probably been one of the best sessions I've done! I was holding back for most of it, keeping heart rate in check so could have pushed a lot harder! I feel im in shape for a 31/32 min 10k! only a 2km cool down. Then some glute exercises afterwards.

Just an easy 40 minutes on the flat. Gallowhill loop then a few laps of Barshaw park on the grass. Felt reasonably good, although left calf still a bit tired. Had a massage last night.

Ran out and along the cycle track to Elderslie then same return! Felt good on the way out but suffered stomach problems on return leg! Legs and fitness are finally beginning to get normal again.

Sunday long run up to the Braes and back. Felt amazing when climbing, haven't felt this good in a while! Really surprised as i had a slight hangover.