Training Log Archive: hcmaxie22

Pre-Act
Glute Activation
Roll
20 min WU to Back of Belrose
Active WU
3.5 x (Hard Back Belrose Hill, jog down Front, Hard Front, jog down Back, Hard Back) w 1 min rec.
.5 = 2 x (Hard Back Belrose Hill) w jog down rec.
20 min CD back to Hangar
Hip-Mob
Hurdle Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

25.4, 1:59, 26.6
27.1, 2:04, 26
26, 2:04, 26

ETT = 10

Great workout for me today! Got in deep. Worked in the moment for the most part and broke it down well. I felt super strong and fast on the short hills today and I had a lot of fun with them. The first long hill was super strong and I felt like I was really moving without having to put in all my efforts. I must have worked harder than I thought though because everything after that was quite the grind. Concentrated on arms and up tall posture and smiling and thinking about getting as much out of the hill that I could instead of "this sucks". Ran the last 2 hills basically solo so I'm feeling pretty good about the times. Think this is the best I've felt on longer hills in a long while. Still feel that sprinter in me. Proud of my determinations today and I think that getting in a long sleep last night and also reading Peak a bit before bed helped. Looking forwards to increasing the mileage again next week <3

30 min Shake-Out
Hip-Mob
Rope Stretches
Roll
Ice Bath (8)

Good Shake-Out today w Paige. It's hard not to go over time with that one. Only meant to do 25 but whateva. Arm feeling a bit better. Legs pretty sore from weights. Feeling very hungry and very tired today.

Pre-Act
Roll
20 min BF
30 Spin Bike
Hip-Mob
Drills
Strides x 2
Speed Ladder
Stride x 1

Good morning circuit. Got in a really good sweat on the bike. Right arm still pretty annoying so took it easy on anything that involved my arms. Felt really tired to get going this morning and had a bit of trouble keeping with Paige.

Weight Session (Week # 4) Day 2

RFE's (4 x 6) -80lbs + A Skips (3 x 20s)
Plyo PU's (3 x 10) + Shoulder Taps (3 x 5/s)
Foot + Lower Leg Rehab
Rope Stretches
Roll
Ice Bath (10)

Good weight session today. Got a lot out of the RFE's. Didn't weight the PU's or do any of the band stuff today as my shoulder isn't good. Normal PU's seem to be okay on it but just didn't want to push it.

30 min BF in the Hangar

Extra Glut Stuff:
Deep Wide-Legged Squats (4 x 8) 60lbs + Bar
1-Legged Glut Bridge on Bench (4 x 5 for 5s Hold)
Jump Lunges (4 x 5/s)
Hip-Mob

This was good. Got to do half the run with Bekk's today :). Had some time to kill before yoga so did some extra glut strengthening. Really felt the glutes being engaged during the wide-legged squats, much more so than when I do normal stance squats. Will try to incorporate this exercise more often.

1 hr Hot Vinyasa

Nice session today. Had to opt out of some of the poses because my shoulder couldn't handle them. Still got a great stretch and strength in on the rest of the body tho. Was really tired before this and kinda just wanted to go home but super glad I decided to do this.

17.5 min Shake-Out on the Tread
Stretches
Roll
Back Yoga (10mins)

Good morning shake-out. My whole back is so sore I think from DL's I think.

Pre-Act
Glute Stuff
Roll
WU Loop (18)
Tempo Loop (9:45)
Active WU
200m (36)
3 x 100m Brazillians w 2mins rec.
15 min BF CD
Hip-Mob
Hurdle Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

ETT = 6

This was okay. The tempo was really good again. Focused up tall and running fast while still having my breathing in control. The brazillians got better as the workout progressed. The first set I was thinking too much about how much I wished I could be running further than just 100m's and getting really grumpy about the stop and start. I feel it's a tough workout but that I could be getting more out of my time if I were to do some longer track intervals right now. I was also questioning my trust in the process today and then catching myself doing that and thinking I was only not running well because I was doing that. The last set was really good and I felt fast. It was also the set where I focused the most on running fast and not fighting myself mentally. I did less fighting physically today but more fighting mentally in the first 2 sets. The last set I broke things down and pushed aside the mental fight and was able to focus positively on running fast. I finished to at least a Wednesday effort by the end but not after the 1st or 2nd set.

Pre-Act
Roll
Spike Ball
6 min Swim
Drills
2 x (4 x 90s Running A's)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 2
Speed Ladder
Stride x 1
Hurdle Hip-Mob
Rope Stretches
Roll
Ice Bath (10)

ETT = 8

This was meh. My arm was feeling super sore after the weights yesterday and the swimming was making it feel very uncomfortable so it wasn't very good. Also felt the punching was irritating it as well during the drills and I was not getting in deep during the running A's. Felt pretty inflammed and warm afterwards. Think next week I need to take it easier during the pool and arm weights or I will not do them if needed. Can't get in to see Blake until April 24th.

30 min BF with Paige
Stretches

Nice evening run with Paige in the Hangar. Arm is feeling like it has calmed down a bit after this morning and after taking some Advil.

22.5 min Shake-Out on the Tread
Stretches

Good morning shake-out on the Tread. Feeling tired today. Body feels good. Right foot is no longer sore like it was on the weekend.

Pre-Act
Roll
Glute Stuff
15 min WU
15 mins @ Tempo
3 mins Easy
8 mins @ Tempo
15 min CD
Hip-Mob

ETT = 9

Great Monday workout for me today. Legs were a bit sore and heavy off the start but then they got used to it and I began to relax. I was just focusing on running in the moment and relaxing and smiling and keeping up with our little pack. Felt a bit more tired during the 8 mins portion but I just kept playing with that line and focusing on running relaxed and efficient. Best tempo I've done in a while. Beautiful Day :)

Weight Session - Week # 4 (Day 1)

DL's (4 x 5) 140lbs(+ Bar) + Box Jumps (3 x 12) - Step a bit higher this week.
Bench Press (4 x 5) -90lbs + Landmine Press (4 x 6) -25lbs(+Heavy Bar)
Max PU's (45)

Rope Stretches
Roll
Ice Bath (10)

This was okay. My arm started to bug me again during the arm weights. I think I regret lifting as much as I did as it hurts now. And I feel that for the DL's I am using my back more than my glutes.

Pre-Act
Lunges (5)
1 hr Long Run
20 HOH
Hip-Mob
Basic Strength
Rope Stretches
Roll
Ice Bath (10)

ETT = 8

Good long run this morning despite the lack of hours of sleep last night. Out with the team pretty late into the night but it was a super fun time :) Didn't feel too tired during the run or strength but it really started to hit me afterwards. Will get in some extra sleep tonight. Strength was great quality.