Training Log Archive: Redmike

Progression run on treadmill

Started at 16.1 kph then every mile dropped the pace 15 seconds:

Mile 1 - 16.1kph
Mile 2 - 16.8 kph
Mile 3 - 17.6 kph
Mile 4 to finish - 18.4 kph

Legs were tired form there off, not sure if it's from technical exercises as I've not done hem for a while. As I got going I warm up nicely and felt very comfortable running up to and including mile 3, but when dropping to the half marathon pace it felt a lot faster on a treadmill, was pretty tough from a bout 10
Mins in at that pace, I had to reduce he speed just to take the edge off from 16 mins to 18 kph as my legs were pretty dead and my glutes and hamstrings felt really tight.

It's a good tough session done, that would not of been able to have been done outside due to the conditions .

C • off to better weather soon! 1

Easy cool down

The opposite route to the warm up, conditions are awful, more rain and the wind felt like it was in my face the whole warm
Down. Glad to have finished, feel tired today .

Easy warm up

As the weather is absolutely dreadful with winds at 60mph, I thought it would be best to do the session on a treadmill so I'm hitting my targets.

I warm up out side and it's was raining heavy and very very windy. Ran to the beehive, back to the crown, though Horwich to the leisure centre.

Legs felt tired today and couldn't really get going, but I think the weather conditions has a part to play in that.

Easy running

Standard flatish route, few hills towards the end.

Beehive, macron, a6, westhoughton, chew moor lane, past train station, Beaumont road, Chorley new road, towards Horwich and home.

Finished off with 6 X 12 seconds hill sprints

Felt tired when I first set off on the run but after the first couple
Of miles felt very comfortable. Legs just needed waking up.

Food intake
Breakfast : porridge with honey made with water
Morning break : 3 rice cakes with dark chocolate - gluten free
Banana
Lunch - 2 X gluten free chicken salad wraps. Lettuce, spinach leaves, tomato, avocado, spring onions, beet root.
Mixed fruit pot - blackberries, blueberries, grapes, strawberries, Apple .
Mid afternoon snack - two squares of dark chocolate
Evening meal - jacket potato, tuna steak, broccoli, mixed beans and cauliflower.

Drinks:
1 X coffee
4 litres of water
1 X decaf tea

Easy running

Flat route, beehive, macron, a6, crown lane, crown, chorley new road and home. Finished with 6 x 10 second strides within the last mile.

Felt good this morning, legs felt great, not tired form last night, stomach had calmed down in the night after taking some more IBS medication.

Felt better in myself this AM that I have done for 2 days.

Still happy with the run last night given the tough course, not feeling well and it being a good session.

Easy running

Long standard underlating route, beehive, Macron, A6 to westhoughton, chew moor lane, past train station, Beaumont road, up to Chorley new road, along back to home.

Felt pretty good and weather conditions were perfect tonight warm and no wind.

Finished off with 2 X technical exercises.

I forgot how hard they are, missed these looking forward to doing more.

Food intake:
Breakfast:
Porridge with honey made with water
Mid morning break- plain rice cakes X 3 and banana
Lunch - 2 X ham and turkey salad gluten free wraps. Lettuce leaves, spinach leaves, tomato and beet root.
Followed by fruit bowl , figs, blackberries, blueberries and strawberries
Mid afternoon snack - 3 X dark chocolate covered rice cakes gluten free
Evening meal - gluten free pasta with chicken, tomato, peppers, broccoli .

3 X small cubes of dark chocolate

Drinks - 4 litre of water
2 X coffee morning
2 X decaf tea

Warm up around the course

felt off on the warm up had to go the loo 3 times before the start, including a pit stop in the bushes 2 mins before the start.

Felt a little tired, but not too bad when I got running, only managed a couple of strides and little stretching before the start due to my stomach.

Jubilee Road Race

Set off and decided to go with the leaders, however nobody was willing to take it on from the start so I did. I came to run hard and no matter if my stomach was off that's what I was here to do.

The guy who came second was on my heels for the first mile, but when we dropped in to the valley past the yew tree pub and started to climb up the other side he dropped off, I started to stride out along the top before climbing to start the second lap. My legs were a little tired, but not too bad and I didn't feel as strong as normal, but I just kept to my own rhythm and worked my way around, I extended the lead on the second lap and felt I had more to give. Finished 21 seconds in front of 2nd and 2nd fastest time on that course.

Happy with the run given how hilly the course is, long dragged out climbs, different to the steep short descents.

I'm lacking a bit of the top end speed, but I felt pretty strong today.

Stomach held up, but was off when finished, took to IBS tablets before warm-down and they started to help at the back end of the warm down.

Easy cool down again around the course, stomach started to feel better after taking the IBS tablets.

Not been feeling on it with my stomach since yesterday, think it was the sweet corn rice cakes thins and may be stress at work. The main thing is it didn't really affect my run by that much.


Food Intake:

Breakfast: Porridge with honey made with water
Snack - 3x plain rice cakes, banana and apple
Lunch - 2x gluten free wraps - tuna, lettuce leaves, spinach leaves, tomato, beetroot and onions. Fruit pot, strawberries, blueberries, blackberries and apple.
Afternoon Snack -0 2 x gluten free wraps with just turkey on .
Evening meal - Chicken and vegetable broth made with water and chicken stock - Vegetable - broccoli, spinach, cauliflower and kale - 2 pieces of plain olive gluten free bread.

Drinks
3 litres of water
1 x coffee
1 x cup of decaff tea
1 carb drink before race
1 x energy gel before race.

Easy shake out for tonight

didn't sleep very well last night, stomach was a little off (think it may be the sweet corn rice cakes don't think my stomach like them).

Just jogged to the crown and bag just to wake myself up and bit and see how my stomach is.

not too bad in the end, but hopefully will settle down for tonight, always makes me feel tired when my stomach off.

Easy running with speed variations

Standard flatish route, beehive, macron, a6 to Westhoughton, chew moor lane, past train station, Beaumont road, up to Chorley New Road, Along to Horwich and home.

8 x 30 seconds speed variations after the first 1.5 miles. Legs felt pretty tired from the spin session last night but once I got into it felt pretty good.

Ran the speed variations at 5 km speed and concentrated on my form etc.

Stomach felt a little uneasy towards the end, but nothing serious.

Food Intake

Breakfast -Porridge with honey made with water
Morning Snack - 3 x plain rice cakes, apple and banana
Lunch - 2 x gluten free turkey wraps, lettuce leaves, spinach leave, beetroot, spring onions and cheese.
Afternoon Snack - Mars bar (felt tired needed a pick me up)
3 x sweet corn cakes (similar to rice cakes but made form corn)
Evening Meal - Tuna steak, jacket potato (with a little bit of low fat butter), broccoli, cauliflower and green beans.
4 x squares of dark 70% coco chocolate (felt tried need pick me up)

Drinks:

3 litres of water
2 x coffee (morning)
3 x decaf tea (afternoon and night)

Altitude Spins session

Hour spin session at 11'000ft

The session varied form hill climbing 2 - 3 mins on different resistance
Fast sprints ranging in time, with short recoveries for both hill and speed session.

Probably one of the hardest sessions ive done and I think this is mainly due to:
1. its at a high altitude
2. Ive not done a spin session for along time
3. I went to hard ion the first half
4. I didn't know what the session consisted of.

I did all the session and my lungs were bursting at the start but as I got into it,that settled down. The session was both hard psychically and mentally but I think it is a great addition to my plan. There is also an option of doing a treadmill session in the chamber at the same time, think this could be a good idea.

My legs were pretty tired towards the end, but once I finished and left the chamber I recovered pretty fast. I must admit I worked my arse off, so will be interesting to see how I recover from it.

Food intake :
Breakfast - porridge with honey made with water
Snack - Apple, grapes and banana
Lunch - 2 gluten and wheat free wraps - Chicken, lettuce leaves, avocado, tomato, cucumber and spinach leaves.
Followed in a fruit pot, figs, blackberries, strawberries, blueberries and raspberries.
Afternoon Snack - 3 x slightly salted rice cakes
Banana before spin session
Dinner -
Salmon steak, wholegrain rice, quinoa, mixed beans - kidney, chick, sweet corn, red peppers,
Mars bar after session
Drinks

4 litres of water
1 protein shake after spin session
2 x coffee
2 x decaf tea (night)

Easy running

Along to beehive macron, a6, crown lane, crown and home.

Finished off with 6 x strides within the last mile.

quads felt a little tired form yesterdays session, but warmed in to ok and felt good once I got going.

Fartlek session

Mile @ half marathon pace,mile at moderate pace, 2mile half pace, mile at moderate pace, 3 mile at half pace.

Rep times:

1. 5:12 (hmp)
2.5:44 (mod)
3.10:28 (hmp)
4.5:50 (mod )
6. 15:33 (hmp)

Felt very comfortable today, legs felt tired at start but once I got going I was fine. Very windy down the home straight and was annoying but ok when got used to it.

Warm up

Ran down to the beehive, loop of middlebrook and the around the track.

Strides and stretching .

Legs felt sluggish and heavy on warm up, other than that ok, still getting a lot of flem and crap at the back of my throat.

Cools down

Same route as warm up but opposite way. Just cruised home finished off with stretching.

Food intake:
Protein recovery shake

Breakfast :
Gluten free porridge made with hot water with honey
Banana
Snack- grapes, Apple and plumb
Lunch :
Tuna baguette - gluten free bread, tuna, salad leaves, cucumber, tomato, gurkins.
Snack - banana and two squares of 70% dark chocolate
Dinner - carrot and swede mash, broccoli, cauliflower, peas, chicken breast with chilli sauce.
2 squares of dark chocolate
Drinks- 3 litres of water
2 X decaf tea with skimmed milk.