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Training Log Archive: LeanneG

In the 7 days ending Feb 8:

activity # timemileskm+m
  Running8 5:38:15 42.25(8:00) 68.0(4:58)
  Elliptical 2 2:00:00 7.46(16:06) 12.0(10:00)
  Strength1 45:00
  Total11 8:23:15 49.71 80.0

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Saturday Feb 8 #

2 PM

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

Medium effort elliptical sesh. Shin is still not happy but hoping this will help things.

Friday Feb 7 #

8 AM

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

1 hour medium effort elliptical. Was running short on time so just hopped on to give my shin a bit of a warm up.
5 PM

Running tempo 50:00 [4] 10.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Calf warm ups
15 WU, 20 @ tempo, 15CD
p&s, stretch, rope, roll

Notes: Had a super solid afternoon nap and ended up feeling a lot better afterwards. Opted for treadmill because I wasn't sure how my shin was going to hold up. Ended up being great - no pain throughout the workout and was able to hold a 7:03 pace for 20 minutes. Definitely working hard to get back some fitness.

Thursday Feb 6 #

8 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Easy with Winston. Super muddy but mild temperature. Left shin is angry today. Will likely cut out the running portion of my circuit and do more elliptical and bike.

Wednesday Feb 5 #

2 PM

Running intervals 1:12:00 [4] 14.4 km (5:00 / km)
shoes: Cumulus21 Rose Gold

15 WU, 4 x 1200m (10k effort), 1 min rec, 4 x 400m (3k effort), 2 min rec, 17 CD

5:22 (4:29/km); 1:45 (4:24/km)
5:19 (4:26/km); 1:43 (4:18/km)
5:32 (4:37/km); 1:48 (4:32/km)
5:27 (4:33/km); 1:46 (4:27/km)

P&S, stretch, rope, roll

Notes: This was an interesting workout. I set my goals on my watch and tried my best to stay within the range that I set out for myself. I quickly realized that the goals I set for the 400m were just not happening. I was pushing as hard as I could but my legs just did not have the turn over. The 1200m were a bit all over the place, but I can say that I kept the effort hard and came very close to my goal pace. I think the take away from this workout is that I really need to work on speed on tired legs. While the 400s were faster than the 1200s, there should have been a much bigger difference.

Tuesday Feb 4 #

7 AM

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Easy full loop with Winston. He got to meet his new friend Pelican :)
2 PM

Strength 45:00 [2]

PT with Peter:

60s Snow angel
60s Toe stretch
Calf stretch

2 x 6
- Open book with legs fully crossed over
- Cow pose, lower onto elbows, one hand on lower back, twist up and down
- Lunge reaching up with arm, then in and tuck under opposite side

Broom stick, 1 leg reach 5x each leg

Lay on back, extend leg arm above ear on the floor. Right arm holds 6lbs weight and pushes out straight from chest. Extend arm and slowly roll over to left side, resting head on shoulder. Arm is straight up in the air holding the weight. Slowly rotate in and out 4 times. Both times

Farmers carry 25 lbs 2 x 10

2 x Crawl on all fours (front and back)

Monday Feb 3 #

6 AM

Running long 1:33:00 [3] 18.6 km (5:00 / km)
shoes: Cumulus21 Rose Gold

6 x lunges
1 hr 33 min long run
20 x HOH drills, hip mob
Strength x, stretch, rope, roll

Notes: Decent long run today. Started early with the PPTC group to sample a new energy drink, then ran loops in the park. Was able to gradually pick up the pace towards the end of the run. Definitely feeling fatigued in my legs so need to keep working and keep pushing for longer long run in preparation for upcoming races.

Sunday Feb 2 #

9 AM

Running race 30:15 [4] 6.4 km (4:44 / km)
shoes: Cumulus21 Rose Gold

NYRR Gridiron 4-Mile Race
30:20

Notes: Wasn't sure what to expect going into this race since 4 miles is sort of an odd distance to race and with being sick for the first half of January I wasn't sure where my fitness was. I went in positive but open-minded. I'm happy with the result because it shows me that I have some fitness under my belt and that I'm ready to start pushing harder in workouts. The downside is that I had a lot leftover in the tank after, so I know I should have pushed a lot harder. One complaint of the race was how crowded it was in the corral at the start... the first mile was complete chaos. I kept getting stuck behind huge groups of people spread out across the course. It stayed pretty packed for the entire race, but I guess that may be one difference in racing shorter distances compared to longer stuff. Either way.. takeaway from today: Need to start getting comfortable being uncomfortable.
10 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Cool down jog with Winston after the race. Loved having him there to run with me.
5 PM

Running warm up/down 18:00 [3] 3.6 km (5:00 / km)
shoes: Cumulus21 Rose Gold

60s Snow angel
60s Toe stretch
5 x each side Cow pose with leg circles
30s Open book with legs fully crossed over
5 x Cow pose with one hand on lower back, twist up and down
5 x Lunge reaching up with arm, then in and tuck under opposite side
Broom stick, 1 leg reach 5x each leg

18 minute run on Treadmill

Farmers carry 25 lbs 2 x 10
P&S, stretch, rope, roll

Notes: Needed to make up some mileage (missed doing a warm up before the race because of a traffic accident). Glad I got this done and felt really good about the pre and post strength stuff. Left shin was sore after - monitoring it.

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