Training Log Archive: jimcdonoIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
Circuit Training warm up/down 2:00:00 [4] 9.0 km (13:20 / km)
45Min elip
Pool (6:30pm)
Weights
Good work, really hard to get motivated for this. Elip effort was poor but pool was solid.
Pool (6:30pm)
Weights
Good work, really hard to get motivated for this. Elip effort was poor but pool was solid.
Saturday Jan 30, 2016 #
9 AM
Running intervals 2:30:00 [4] 10.4 km (14:25 / km)
-preact
-full wu + 3x5min circuit
-cd
-5min core
-roll stretch and ice
Good workout, made me feel really out of shape but i know i went hard on this so im happy. Foot was fine on the infield but a little too uncomfortable on the track.
-full wu + 3x5min circuit
-cd
-5min core
-roll stretch and ice
Good workout, made me feel really out of shape but i know i went hard on this so im happy. Foot was fine on the infield but a little too uncomfortable on the track.
6 PM
Pool intervals 40:00 [3] 6.0 km (6:40 / km)
-lunges
-pool (wu + 5x1min all out + 2x3x25 @ 600m sim + 4min dwr)
-20min weight circuit
- roll stretch and ice
Foot doesn't feel as bad as usual after running later on in the day. Good effort but cant help but feel ive lost so much
-pool (wu + 5x1min all out + 2x3x25 @ 600m sim + 4min dwr)
-20min weight circuit
- roll stretch and ice
Foot doesn't feel as bad as usual after running later on in the day. Good effort but cant help but feel ive lost so much
Thursday Jan 28, 2016 #
6 AM
Circuit Training intervals 2:30:00 [3] 7.0 km (21:26 / km)
-Preact + assclass
-10min run
-10min elip
-10min bike
-10min circuit
-5min run
-Mobility and drills
-Strides x2 + speed ladder + stride x1
-Roll, stretch and ice
Foot was super sore this morning and during the 10min run but afterwards it settled down and felt fine for the strides and the last 5min run. Did lots of strength today and it is now very sore so will likely do non-impact training until Saturday.
-10min run
-10min elip
-10min bike
-10min circuit
-5min run
-Mobility and drills
-Strides x2 + speed ladder + stride x1
-Roll, stretch and ice
Foot was super sore this morning and during the 10min run but afterwards it settled down and felt fine for the strides and the last 5min run. Did lots of strength today and it is now very sore so will likely do non-impact training until Saturday.
Wednesday Jan 27, 2016 #
5 PM
Running intervals 2:00:00 [4] 10.5 km (11:26 / km)
-Preact + roll
-Full WU + 10min S/S around track + CD
-Speed ladder x2 + strength
-Roll, stretch and ice
Good workout, foot hurt less on the track than I thought it would - today was a slap in the face. Legs don't feel rusty at all but my aerobic system seems far less capable than it was in December, oh well - don't need much of that for a 600m.
-Full WU + 10min S/S around track + CD
-Speed ladder x2 + strength
-Roll, stretch and ice
Good workout, foot hurt less on the track than I thought it would - today was a slap in the face. Legs don't feel rusty at all but my aerobic system seems far less capable than it was in December, oh well - don't need much of that for a 600m.
Tuesday Jan 26, 2016 #
7 PM
Pool intervals 1:30:00 [3] 4.5 km (20:00 / km)
-Assclass + lunges
-Pool (10min swim + WU + leg swings and power skips + 3x4x25s sprints + 9min DWR)
-Strength
-Roll, stretch and ice
Decent workout, was super unmotivated and having a poor workout up until the A running then I turned it around. Overall, warm up was sub-par but crushed the running A's. Foot is way more sore post workout from yesterday.
-Pool (10min swim + WU + leg swings and power skips + 3x4x25s sprints + 9min DWR)
-Strength
-Roll, stretch and ice
Decent workout, was super unmotivated and having a poor workout up until the A running then I turned it around. Overall, warm up was sub-par but crushed the running A's. Foot is way more sore post workout from yesterday.
Monday Jan 25, 2016 #
4 PM
Running intervals 2:30:00 [3] 11.0 km (13:38 / km)
-Preact + roll
-15min up + 3,2,1, run inside + 6x50m @ 400-600m pace + 15min CD
-Paul's weights 2x6-8
-Roll, stretch and ice
Good to be back on the track, foot was a little sore on impact only during the running, but actually felt better doing faster stuff on the track. Not there yet but the past few days I've seen a drastic improvement in the strength in my foot and reduction of pain.
-15min up + 3,2,1, run inside + 6x50m @ 400-600m pace + 15min CD
-Paul's weights 2x6-8
-Roll, stretch and ice
Good to be back on the track, foot was a little sore on impact only during the running, but actually felt better doing faster stuff on the track. Not there yet but the past few days I've seen a drastic improvement in the strength in my foot and reduction of pain.
Sunday Jan 24, 2016 #
9 AM
Running warm up/down 30:00 [3] 6.67 km (4:30 / km)
-Preact + lunges
-30min run with boys
-Assclass + strength
-Roll, stretch and ice
Good run, foot not 100% but didn't bother me much during this and it was nice to be actually running with people again. More sore post-run.
-30min run with boys
-Assclass + strength
-Roll, stretch and ice
Good run, foot not 100% but didn't bother me much during this and it was nice to be actually running with people again. More sore post-run.
6 PM
Pool intervals 45:00 [3] 4.5 km (10:00 / km)
-Lunges
-Pool (10min swim + drills + the hurricane (6) + 5x1min A's + 5min DWR
-Foot strength, roll, ice
Good workout, nice to have company for this w/ the Lakehead Athletics legend himself. Good effort but starting to get tired of cross training - just wanna unleash the beast on the track.
-Pool (10min swim + drills + the hurricane (6) + 5x1min A's + 5min DWR
-Foot strength, roll, ice
Good workout, nice to have company for this w/ the Lakehead Athletics legend himself. Good effort but starting to get tired of cross training - just wanna unleash the beast on the track.
Saturday Jan 23, 2016 #
2 PM
Circuit Training intervals 2:00:00 [4] 4.5 km (26:40 / km)
-Preact + roll
-15min WU + 8x1min on 1min off + 15min CD
-weights
-core
-Roll, stretch and ice
Did this after coaching, had to make sure dog was alright this morning so stayed home until I knew everything was ok. Workout was ok, got pretty sweaty - tough to stay motivated on the elip all day though.
-15min WU + 8x1min on 1min off + 15min CD
-weights
-core
-Roll, stretch and ice
Did this after coaching, had to make sure dog was alright this morning so stayed home until I knew everything was ok. Workout was ok, got pretty sweaty - tough to stay motivated on the elip all day though.
6 PM
Pool intervals 40:00 [3] 4.0 km (10:00 / km)
-Lunges
-Pool (full WU + 4x3x600m sim-efforts + 7min DWR)
-Ice
Tough one out there, basically everything sucked and was low quality except for the running a's. Body is just weak all over it feels like - pretty stressed the last few days.
-Pool (full WU + 4x3x600m sim-efforts + 7min DWR)
-Ice
Tough one out there, basically everything sucked and was low quality except for the running a's. Body is just weak all over it feels like - pretty stressed the last few days.
Thursday Jan 21, 2016 #
6 PM
Circuit Training intervals 45:00 [3] 4.5 km (10:00 / km)
-Lunges + assclass
-Pool (10min swim + drills + 5x2length swim all out w/ rest while other person did theirs + 5x1min running As + 8min DWR)
-Medball strength and core
-Roll, stretch and ice
Did this with Mr. Ryan Scott after I finished coaching - didn't get a chance to do anything this morning as I was tending to an emergency. Anyways, workout was good - thought I worked really hard, found the A runs and deep water stuff really boring today though, was super tough mentally.
-Pool (10min swim + drills + 5x2length swim all out w/ rest while other person did theirs + 5x1min running As + 8min DWR)
-Medball strength and core
-Roll, stretch and ice
Did this with Mr. Ryan Scott after I finished coaching - didn't get a chance to do anything this morning as I was tending to an emergency. Anyways, workout was good - thought I worked really hard, found the A runs and deep water stuff really boring today though, was super tough mentally.
Wednesday Jan 20, 2016 #
5 PM
Circuit Training intervals 2:30:00 [4] 7.5 km (20:00 / km)
-Preact + roll
-30min elip + Pool (Full WU + Power skip and bounding + 3x5x20s sprint forward w/ walk back rest + 6min DWR)
-Core
-Roll, stretch and ice
Good workout, disappointed that I still can't run but crushed this pool workout - think the effort was similar to a Saturday hill sprint workout.
-30min elip + Pool (Full WU + Power skip and bounding + 3x5x20s sprint forward w/ walk back rest + 6min DWR)
-Core
-Roll, stretch and ice
Good workout, disappointed that I still can't run but crushed this pool workout - think the effort was similar to a Saturday hill sprint workout.
Tuesday Jan 19, 2016 #
6 AM
Pool intervals 2:30:00 [3] 4.5 km (33:20 / km)
-Preact + assclass + roll
-Pool (WU + 3x3x1:10 + 12min dwr)
-Mobility + some drills + medball strength + ab roller
-Roll, stretch and ice
Good workout, thought effort was really high - foot didn't bother me until drills on the field, seems to be at its worst every Tues morning doing drills, makes me really not enjoy it.
-Pool (WU + 3x3x1:10 + 12min dwr)
-Mobility + some drills + medball strength + ab roller
-Roll, stretch and ice
Good workout, thought effort was really high - foot didn't bother me until drills on the field, seems to be at its worst every Tues morning doing drills, makes me really not enjoy it.
6 PM
Bike tempo 30:00 [3] 3.0 km (10:00 / km)
-Roll
-30min bike after coaching
-core and foot strengthening
-Ice
-30min bike after coaching
-core and foot strengthening
-Ice
Monday Jan 18, 2016 #
4 PM
Circuit Training intervals 2:30:00 [4] 8.0 km (18:45 / km)
-Preact and roll
-15min run + 45min elip (10 tempo + 2x1-2-2-1 + CD to 45min)
-Weights
-Core
-Roll, stretch and ice
Good workout today, probably my best elip session so far, crushed it. Foot is ok - not super painful but is not progressing as much as I want it too, frustrating that it is still sticking around after 3+ weeks.
-15min run + 45min elip (10 tempo + 2x1-2-2-1 + CD to 45min)
-Weights
-Core
-Roll, stretch and ice
Good workout today, probably my best elip session so far, crushed it. Foot is ok - not super painful but is not progressing as much as I want it too, frustrating that it is still sticking around after 3+ weeks.
Sunday Jan 17, 2016 #
9 AM
Circuit Training long 1:00:00 [3] 6.0 km (10:00 / km)
-Assclass
-60min elip
-10min weight circuit
-5min core
-1hr ice/hot
Happy with this, for the first 30min time stood still but after that the last half went by fast. Good sweat, foot doesn't seem any better today.
-60min elip
-10min weight circuit
-5min core
-1hr ice/hot
Happy with this, for the first 30min time stood still but after that the last half went by fast. Good sweat, foot doesn't seem any better today.
6 PM
Pool intervals 45:00 [3] 4.5 km (10:00 / km)
-Lunges
-Full WU + 3x4x1min hard/ 25s rest + 8min dwr
-Roll, stretch and ice
Good effort in the pool, doesn't seem to bother my foot at all - form is pretty good on running A's lately and am working hard.
-Full WU + 3x4x1min hard/ 25s rest + 8min dwr
-Roll, stretch and ice
Good effort in the pool, doesn't seem to bother my foot at all - form is pretty good on running A's lately and am working hard.
Saturday Jan 16, 2016 #
9 AM
Circuit Training intervals 50:00 [4] 5.0 km (10:00 / km)
-Preact + roll
-15 Up + 2x10min of 1:45/15 + CD to 50min
-10min core
-2hr of hot/cold
Good effort, got after hit - foot feels fine to walk around on but cannot deal with impact or using force at all really. Very frustrating, just want to run.
-15 Up + 2x10min of 1:45/15 + CD to 50min
-10min core
-2hr of hot/cold
Good effort, got after hit - foot feels fine to walk around on but cannot deal with impact or using force at all really. Very frustrating, just want to run.
6 PM
Pool intervals 45:00 [3] 4.5 km (10:00 / km)
-Lunges
-Pool (wu + 3x5x20s sprint high knees + 8min dwr)
-stretch and ice
Good workout, really went crazy on this - felt similar to efforts I've put in on hill workouts. This wasn't as bad because I was able to do this with Andrew.
-Pool (wu + 3x5x20s sprint high knees + 8min dwr)
-stretch and ice
Good workout, really went crazy on this - felt similar to efforts I've put in on hill workouts. This wasn't as bad because I was able to do this with Andrew.
Thursday Jan 14, 2016 #
6 AM
Circuit Training long 2:40:00 [3] 6.33 km (25:17 / km)
-Preact + assclass
-10min run
-10min bike
-10min elip
-10min circuit
-5min run
-Mobility + drills + medball + ab roller
-Roll, stretch and ice ice ice ice ice
Good effort but foot was bad, probably shouldn't have run. Most enjoyment I've had in a while, running with the guys and working hard together on the cross-training.
Frustrated with lack of improvement.
-10min run
-10min bike
-10min elip
-10min circuit
-5min run
-Mobility + drills + medball + ab roller
-Roll, stretch and ice ice ice ice ice
Good effort but foot was bad, probably shouldn't have run. Most enjoyment I've had in a while, running with the guys and working hard together on the cross-training.
Frustrated with lack of improvement.
4 PM
Running warm up/down 1:00:00 [3] 1.0 km (1:00:00 / km)
-Weights w/ Paul: Deadlifts, TRX, Plank + Squats, Press, Plank pull 3x6-8
-Roll, stretch
Good weight session, went pretty hard and happy doing it.
Been seeing physio every second day for the last 2 weeks and not really seeing a ton of progress, anyways Blake told me I likely tore something in my foot - Flexor Hallus if I remember correctly? Anyways, that's why it hurts to go on my toes (flexing injured area) and doing corners (also flexing injured area).
-Roll, stretch
Good weight session, went pretty hard and happy doing it.
Been seeing physio every second day for the last 2 weeks and not really seeing a ton of progress, anyways Blake told me I likely tore something in my foot - Flexor Hallus if I remember correctly? Anyways, that's why it hurts to go on my toes (flexing injured area) and doing corners (also flexing injured area).
Wednesday Jan 13, 2016 #
5 PM
Circuit Training long 2:30:00 [4] 10.15 km (14:47 / km)
-PreAct + roll
-Full WU + 1x800m
-Pool (10min swim + WU + 30s as hard as possible w/ 30s rest for 12min + DWR to 45min)
-10min core
-Ice, ice, ice
Foot was pretty good, maybe 75% but on the corners it was terrible, could not run the corners at all but only hurt a bit running straight.
Really starting to get annoyed.
-Full WU + 1x800m
-Pool (10min swim + WU + 30s as hard as possible w/ 30s rest for 12min + DWR to 45min)
-10min core
-Ice, ice, ice
Foot was pretty good, maybe 75% but on the corners it was terrible, could not run the corners at all but only hurt a bit running straight.
Really starting to get annoyed.
Tuesday Jan 12, 2016 #
6 AM
Pool intervals 2:30:00 [3] 5.0 km (30:00 / km)
-PreACt + assclass
-Pool (WU + 2:30 down by 15s + 9min DWR)
-Mobility, drills and medball + ab roller
Ok workout, didn't feel my foot at all until drills and now it doesn't seem as though I've made as much progress as I would have liked. Can't go on toes and hurts below ankle along bottom of foot going up in an L shape.
-Pool (WU + 2:30 down by 15s + 9min DWR)
-Mobility, drills and medball + ab roller
Ok workout, didn't feel my foot at all until drills and now it doesn't seem as though I've made as much progress as I would have liked. Can't go on toes and hurts below ankle along bottom of foot going up in an L shape.
6 PM
Bike warm up/down 35:00 [3] 3.5 km (10:00 / km)
-Roll, lunes
-35min hard bike
-5min ab roller and push
Icing and rolling a ton, little improvement today but won't be able to really tell until I run tomorrow.
-35min hard bike
-5min ab roller and push
Icing and rolling a ton, little improvement today but won't be able to really tell until I run tomorrow.
Monday Jan 11, 2016 #
4 PM
Running 2:30:00 [0]
OFF
Hot to Cold for 10min for 2hrs.
Hot to Cold for 10min for 2hrs.
Sunday Jan 10, 2016 #
6 AM
Running 10:00:00 [0]
OFF
Rolled and iced basically all day.
Rolled and iced basically all day.
Saturday Jan 9, 2016 #
6 AM
Circuit Training intervals 1:15:00 [4] 6.0 km (12:30 / km)
-preact roll
-7min jog
-10min wu on elip + 22 of 1 on 1 off and 13 down
-10min core
-roll stretch and ice
Good effort, went crazy hard on this today. Happy with it, ankle is getting there!
-7min jog
-10min wu on elip + 22 of 1 on 1 off and 13 down
-10min core
-roll stretch and ice
Good effort, went crazy hard on this today. Happy with it, ankle is getting there!
6 PM
Pool 45:00 [3] 4.5 km (10:00 / km)
-lunges
-regular wu + 2x4x1min hard + 15min dwr
-pauls weights
-roll stretch and ice
Went really hard on this, legs got crushed - did this with guest running alum Ryan Scott
-regular wu + 2x4x1min hard + 15min dwr
-pauls weights
-roll stretch and ice
Went really hard on this, legs got crushed - did this with guest running alum Ryan Scott
Thursday Jan 7, 2016 #
6 AM
Circuit Training long 45:00 [3] 4.5 km (10:00 / km)
slept:7.0
-preact + roll and new assclass
-45min elip
-medball strength and 5min core
Good effort, got a good sweat... Just tried to go the fastest and work harder than people around me, think it went well.
-45min elip
-medball strength and 5min core
Good effort, got a good sweat... Just tried to go the fastest and work harder than people around me, think it went well.
4 PM
Bike warm up/down 20:00 [1] 2.0 km (10:00 / km)
-weight with paul deadlifts and barbell circuit
-20min bike after coaching and ice
-20min bike after coaching and ice
Wednesday Jan 6, 2016 #
5 PM
Circuit Training intervals 2:30:00 [4] 8.5 km (17:39 / km)
slept:9.0
-PreACt + roll
-15min WU + 1/2 active
-45min elip (15 up + 2x10min of 1:30/ 30s + CD)
-10min core
-Roll, stretch and ice
Upsetting that I couldn't run today but I've been down this road before and tried to just tough it out and keep training and it always has resulted in very poor results in races so think I will take physio's advice and get rid of this pain so I can run pain free and get back to high level training.
-15min WU + 1/2 active
-45min elip (15 up + 2x10min of 1:30/ 30s + CD)
-10min core
-Roll, stretch and ice
Upsetting that I couldn't run today but I've been down this road before and tried to just tough it out and keep training and it always has resulted in very poor results in races so think I will take physio's advice and get rid of this pain so I can run pain free and get back to high level training.
Tuesday Jan 5, 2016 #
6 AM
Pool intervals 2:30:00 [3] 4.5 km (33:20 / km)
slept:7.5
-Preact + assclass
-Pool (WU + 3x5x40s + 12min DWR)
-Mobility, drills and medball strength + 5min core
-Roll, stretch and ice
Foot felt pretty good in the pool today but not even close to doing morning strides yet. Happy with the effort today and felt like I got a lot out of this session.
-Pool (WU + 3x5x40s + 12min DWR)
-Mobility, drills and medball strength + 5min core
-Roll, stretch and ice
Foot felt pretty good in the pool today but not even close to doing morning strides yet. Happy with the effort today and felt like I got a lot out of this session.
3 PM
Bike intervals 40:00 [3] 4.0 km (10:00 / km)
-Roll
-40min bike at a steady/ challenging pace
-Roll, stretch and ice
Keepin' at er'. Trying to get some good hard work in to make up for it.
-40min bike at a steady/ challenging pace
-Roll, stretch and ice
Keepin' at er'. Trying to get some good hard work in to make up for it.
Monday Jan 4, 2016 #
4 PM
Running intervals 3:00:00 [4] 11.0 km (16:22 / km)
slept:8.0
-PreAct + roll
-15 up + 1 loop (10:45)
-2x5x100m *around 12.3 - 12.9
-15 down
-2x5x10 box jumps + 20min medball strength + 10min core
-Roll, stretch and ice
Decent workout, didn't feel strong at all during the longer stuff and found the conditions rather poor but disappointed with how far back I was. Inside stuff went really well, quick 100s and did not feel like I was putting in the effort to run that fast, happy with how these went.
Foot was manageable today, hurt most of the time but wasn't too bad, but constant.
-15 up + 1 loop (10:45)
-2x5x100m *around 12.3 - 12.9
-15 down
-2x5x10 box jumps + 20min medball strength + 10min core
-Roll, stretch and ice
Decent workout, didn't feel strong at all during the longer stuff and found the conditions rather poor but disappointed with how far back I was. Inside stuff went really well, quick 100s and did not feel like I was putting in the effort to run that fast, happy with how these went.
Foot was manageable today, hurt most of the time but wasn't too bad, but constant.
Sunday Jan 3, 2016 #
9 AM
Circuit Training long 1:10:00 [4] 7.0 km (10:00 / km)
slept:8.0
-Roll
-15min bike
-10min elip
-10min bike
-10min row
-10min weight circuit
-10min bike
-5min strength circuit
-strength
-Roll, stretch, roll and ice
Ankle was really bad today, worst it's been all week for sure. Certainly could not have run today, went really hard on this today and happy with the effort - hoping to get some good recovery today.
-15min bike
-10min elip
-10min bike
-10min row
-10min weight circuit
-10min bike
-5min strength circuit
-strength
-Roll, stretch, roll and ice
Ankle was really bad today, worst it's been all week for sure. Certainly could not have run today, went really hard on this today and happy with the effort - hoping to get some good recovery today.
6 PM
Bike warm up/down 30:00 [2] 3.0 km (10:00 / km)
-Assclass + roll
-30min bike
-10min strength
-Roll, stretch and ice
Shake-out later in the day, not bad - sucks not to be running and prooving to be frustrating but good sweat and strength.
-30min bike
-10min strength
-Roll, stretch and ice
Shake-out later in the day, not bad - sucks not to be running and prooving to be frustrating but good sweat and strength.
Saturday Jan 2, 2016 #
11 AM
Running 3:00:00 [3] 10.5 km (17:09 / km)
slept:9.0
-Preact + roll
-Full WU + 2x4x40m excels
-2x5x200m
-CD
-10min speed plyo + 10min core
-Roll, stretch, roll, roll (ice after coaching)
28, 29, 28, 28, 28 + 30, 29, 29, 28, 27
Meh, not very happy with this. Happy I could do the workout and that excels felt fine and my ankle was holding up well for the workout but just don't feel like I'm running the times I should be - I know it's the first real track stuff this week but I know how I need to be running and I'm not doing that currently because of injuries and such which is really bugging me.
First set was on a solid pace, 1:52-53 pace which is a good start, but just got unfocused on the first 2 of the last set and it set me back to 1:54-55 pacing. Legs felt strong today and the limiting factor seemed to be my arms today, upper body just got really tight.
Need to start running faster, need my body to recover faster so I can do more/ better work but I don't know where I can add more recovery stuff in as I roll way more than I ever have before, same with icing but my body still isn't holding itself together - frustrating.
-Full WU + 2x4x40m excels
-2x5x200m
-CD
-10min speed plyo + 10min core
-Roll, stretch, roll, roll (ice after coaching)
28, 29, 28, 28, 28 + 30, 29, 29, 28, 27
Meh, not very happy with this. Happy I could do the workout and that excels felt fine and my ankle was holding up well for the workout but just don't feel like I'm running the times I should be - I know it's the first real track stuff this week but I know how I need to be running and I'm not doing that currently because of injuries and such which is really bugging me.
First set was on a solid pace, 1:52-53 pace which is a good start, but just got unfocused on the first 2 of the last set and it set me back to 1:54-55 pacing. Legs felt strong today and the limiting factor seemed to be my arms today, upper body just got really tight.
Need to start running faster, need my body to recover faster so I can do more/ better work but I don't know where I can add more recovery stuff in as I roll way more than I ever have before, same with icing but my body still isn't holding itself together - frustrating.