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Training Log Archive: LeanneG

In the 7 days ending Nov 25:

activity # timemileskm+m
  Running7 4:35:00 34.18(8:03) 55.0(5:00)
  Bike1 1:00:00 3.73(16:06) 6.0(10:00)
  Total8 5:35:00 37.9(8:50) 61.0(5:30)

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Saturday Nov 25 #

7 AM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Lavender Asics

Easy little shake out with Dillon and the pups. Beautiful morning - nice and warm and sunny. We saw some seals playing in the ocean <3

Friday Nov 24 #

4 PM

Running intervals 45:00 [3] 9.0 km (5:00 / km)
shoes: PurpleBrooks

PreAct
15WU, 15min of 3:30/0:30 steady/surge, 15CD
p&s, stretch, rope, roll, ice

Notes: This felt pretty good. Little bit of hip flexor pain near the end but seemed to ease off once I focused on other things. Lots of tourists out there today so I was dodging in and out a lot. I did 50 push ups in a row when I got home ... new record!

Thursday Nov 23 #

1 PM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Multi Colour Hoka

Easy pre-turkey shake out with Dillon and the pups. Feeling a bit sore. Run was just long enough to start feeling food. Workout tomorrow.

Wednesday Nov 22 #

8 AM

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Multi Colour Hoka

Roll
Easy 45 minutes along the coastal trail with the pups. Feeling sore and a bit run down. Definitely looking forward to tapering and giving my body a rest. This is a taper week but it still *feels* hard with the workouts. Just two more and things will ease up drastically.

Went to the chiro/ART today for upper back and hip flexor. Hopefully everything is sorted for the rest of the week now.

Tuesday Nov 21 #

7 AM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Multi Colour Hoka

Easy little jog with the pups this morning. It was nice to run in the sunshine rather than in the dark. I'm taking advantage of sleeping as much as possible this week while I can. Hamstrings are still tight but running was good.
3 PM

Running tempo 45:00 [3] 9.0 km (5:00 / km)
shoes: PurpleBrooks

PreAct, roll
15 WU, 8 @ tempo, 2 rec, 5 @ tempo, 15CD
p&s, stretch, rope, roll

Notes: Again, hamstrings were super tight to start but seemed to ease off into the warm up. Ran with the NPS group which was great. Two of the guys took off early into warm up so I made it my goal to chase them for my tempo. I turned back after the recovery and pushed the last 5 minute towards home. The cool down was the worst part of the workout only because I was mentally struggling. The last km my right hip flexor tightened up and the arch of my right foot started to ache. Not sure if I was just feeling sensitive or what's going on. I have a chiro/ART appointment tomorrow morning so I'll get him to work on my hip and foot arch a bit. Just fine tuning and working towards recovery before CIM.

Monday Nov 20 #

4 PM

Bike 1:00:00 [3] 6.0 km (10:00 / km)

Nice ride out to Asilomar and back with Dillon. Stopped by the Wharf to do Christmas shopping on the way home. Hamstrings are tight and sore from yesterday's long run and hills. Rolling to ease some of that soreness.

Sunday Nov 19 #

12 PM

Running long 1:20:00 [3] 16.0 km (5:00 / km)
shoes: Multi Colour Hoka

PreAct
6x lunges, roll
80min long run
20x HOH, hip mob, strength x
stretch, rope, roll

Notes: Went north on the coastal trail to do some hills. Felt alright for the first half, then kicked up the effort on the second half. Right hip flexor was tight for the last 5 km or so. Legs felt a bit heavy from Friday. I should have done a shake out yesterday to help loosen things up a bit. Otherwise feeling good. Still have a stubborn cough but it's not affecting my running.

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