Training Log Archive: RedmikeIn the 7 days ending Nov 12, 2016:
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Saturday Nov 12, 2016 #
Fartlek (Fartlek ) 11:00 [3] 2.0 mi (5:30 / mi)
Fartlek session
6 x 1 minute @ 5k pace - rolling recovery moderate pace
Pace 4:55 on a crappy muddy wanterlogged underkating field. Was tough and took me a couple of reps to get in to the session but after that I started to feel strong.
5 mins easy running before next rep
6 x 1 minute @ 5k pace - rolling recovery moderate pace
Pace 4:55 on a crappy muddy wanterlogged underkating field. Was tough and took me a couple of reps to get in to the session but after that I started to feel strong.
5 mins easy running before next rep
Running (Tempo) 15:00 [3] 2.81 mi (5:20 / mi)
15 mins @ 10k pace
Again same fields as earlier reps but extended around on to further pitches with more underlation.
Felt really strong on this rep and was flowing nicely, pace was very good for the conditions underfoot and it was pretty windy and raining with a few more slight hills to take in.
5 mins recovery of easy running before Fartlek
Again same fields as earlier reps but extended around on to further pitches with more underlation.
Felt really strong on this rep and was flowing nicely, pace was very good for the conditions underfoot and it was pretty windy and raining with a few more slight hills to take in.
5 mins recovery of easy running before Fartlek
Cool down (Easy running ) 20:38 [3] 3.0 mi (6:53 / mi)
Easy cool down
Bolloxed cool down legs were trashed so just ran easy, I have never done specific xc cross county sessions until know and wow they are good tough and definitely something that I have been missing. Great strengthen and speed endurance session loved it, pretty weird but cool .
Bolloxed cool down legs were trashed so just ran easy, I have never done specific xc cross county sessions until know and wow they are good tough and definitely something that I have been missing. Great strengthen and speed endurance session loved it, pretty weird but cool .
12 PM
Warm up (Easy warm up ) 18:50 [3] 3.0 mi (6:17 / mi)
Easy warm up
Chorley new road, crown, scholes bank, millstone and back to bobs brew for the session.
Strides and stretching.
Chorley new road, crown, scholes bank, millstone and back to bobs brew for the session.
Strides and stretching.
1 PM
Fartlek (Fartlek) 11 [4] 1.99 mi (6 / mi)
Fartlek
6 x 1 min @5k pace with 1 min rolling recovery at moderate pace
Again managed to keep
It just under 5:00mjnute milling but my legs were trashed after the second rep, kept working and thinking of my form and working my arms. Great tough session today.
Decided to have a good sleep in and did the session at dinner.
Was very tough today with conditions but felt strong.
6 x 1 min @5k pace with 1 min rolling recovery at moderate pace
Again managed to keep
It just under 5:00mjnute milling but my legs were trashed after the second rep, kept working and thinking of my form and working my arms. Great tough session today.
Decided to have a good sleep in and did the session at dinner.
Was very tough today with conditions but felt strong.
5 PM
Easy running (Easy running ) 33:45 [3] 5.0 mi (6:45 / mi)
Easy running
Beehive, middlebrook loop towards motorway and back the same way.
Legs a little trashed from dinner session but ok just took it easy and ran relaxed
Beehive, middlebrook loop towards motorway and back the same way.
Legs a little trashed from dinner session but ok just took it easy and ran relaxed
Friday Nov 11, 2016 #
Moderate running (Mod running switch speedv) 1:00:12 [3] 10.0 mi (6:01 / mi)
Moderate running with speed variations
Standard winter loop - beehive, macron, a6, through westhoughton, chew moor lane, past train station, up the hill at Beaumont road, Chorley new road to Aldi and then back home.
Speed variation after the first mile - 8 x 30
Seconds at good pace (roughly 5k pace) .
Very icy this morning on most of the loop was like bam I in ice in a lot of sections. So very cautious at times and didnt and eased pace when necessary.
Felt ok this morning especially after yesterday's run so it's a good sign.
Standard winter loop - beehive, macron, a6, through westhoughton, chew moor lane, past train station, up the hill at Beaumont road, Chorley new road to Aldi and then back home.
Speed variation after the first mile - 8 x 30
Seconds at good pace (roughly 5k pace) .
Very icy this morning on most of the loop was like bam I in ice in a lot of sections. So very cautious at times and didnt and eased pace when necessary.
Felt ok this morning especially after yesterday's run so it's a good sign.
Thursday Nov 10, 2016 #
6 AM
Easy running (Easy running ) 38:16 [3] 6.0 mi (6:23 / mi)
Easy morning run
Morning run just cruised round and didn't look at my watxhnor splits. Just wanted it to be relaxing think I've been missing this in my training recently.
Beehive, macron, A6, crown lane, crown and home.
Finished with 6 x 10 seconds strides in last mile
Morning run just cruised round and didn't look at my watxhnor splits. Just wanted it to be relaxing think I've been missing this in my training recently.
Beehive, macron, A6, crown lane, crown and home.
Finished with 6 x 10 seconds strides in last mile
5 PM
Moderate running (Moderate running ) 1:14:58 [3] 13.0 mi (5:46 / mi)
Moderate running
Had to make a bit of a de-tour due to a rod being closed by the police and added an extra two miles on the journey.
Again as this morning I didn't have my splits on and ran as I felt and tonight I felt great felt relaxed and could chat all the ah around (obviously not a full on conversation). I was surprised on the average mile pace when I finished as it felt so easy tonight.
Chorley new road, crown, scholes bank, millstone, down to adlington, 3 loops of Fredrick loop and back same way but had to turn round half way home and come back in my self for over a mile and take the bottom road home along the A6. Underlating run but a nice one tonight.
Finished off with 3 x technical exercises .
Had to make a bit of a de-tour due to a rod being closed by the police and added an extra two miles on the journey.
Again as this morning I didn't have my splits on and ran as I felt and tonight I felt great felt relaxed and could chat all the ah around (obviously not a full on conversation). I was surprised on the average mile pace when I finished as it felt so easy tonight.
Chorley new road, crown, scholes bank, millstone, down to adlington, 3 loops of Fredrick loop and back same way but had to turn round half way home and come back in my self for over a mile and take the bottom road home along the A6. Underlating run but a nice one tonight.
Finished off with 3 x technical exercises .
Wednesday Nov 9, 2016 #
5 AM
Moderate running (Moderate running ) 1:06:05 [3] 11.0 mi (6:00 / mi)
Moderate running
Morning winter loop
Beehive, middlebrook loop, A6 to westhoughton, chew moor lane, past train station, Beaumont road, up he hill to Chorley new road, along Chorley new road to Aldi and then home.
Weather was awful this AM sleet, snow, rain and minus 1 oh and windy. Felt ok though legs are feeling less stiff and stomach totally fine again.
Morning winter loop
Beehive, middlebrook loop, A6 to westhoughton, chew moor lane, past train station, Beaumont road, up he hill to Chorley new road, along Chorley new road to Aldi and then home.
Weather was awful this AM sleet, snow, rain and minus 1 oh and windy. Felt ok though legs are feeling less stiff and stomach totally fine again.
Tuesday Nov 8, 2016 #
5 AM
Easy running (Easy running ) 38:19 [3] 6.0 mi (6:23 / mi)
Easy running
Standard winter short loop
Beehive, macron, a6, crown lane, crown and home.
Last mile with 6x 10 second strides.
Legs felt tired this morning and stomach slightly better than yesterday
Standard winter short loop
Beehive, macron, a6, crown lane, crown and home.
Last mile with 6x 10 second strides.
Legs felt tired this morning and stomach slightly better than yesterday
6 PM
Moderate running (Moderate running ) 59:12 [3] 10.0 mi (5:55 / mi)
Moderate pace
Standard winter loop long
Beehive, lap of middlebrook (back roads), a6 to westhoughton, chew moor lane, past train station, to Beaumont road, up the hill to Chorley new road, along Chorley new road and home.
6 x hill sprints
Windy rainy and very cold tonight, felt ok when I got going legs slightly tired from race on Sunday, but getting better. Stomach is much better tonight, getting back to normal. Felt good on hill sprints well after the first one .
Standard winter loop long
Beehive, lap of middlebrook (back roads), a6 to westhoughton, chew moor lane, past train station, to Beaumont road, up the hill to Chorley new road, along Chorley new road and home.
6 x hill sprints
Windy rainy and very cold tonight, felt ok when I got going legs slightly tired from race on Sunday, but getting better. Stomach is much better tonight, getting back to normal. Felt good on hill sprints well after the first one .
Monday Nov 7, 2016 #
5 AM
Easy running (Easy running) 56:41 [3] 9.0 mi (6:18 / mi)
Easy running
Standard winter 9 mile loop
Beehive, Macron, A6 through Westhoughton, Chew Moor Lane, past the railway station on to Beaumont road, up the hill to Cholrey new road, along Chorley new road and home.
Finished off with a lot of stretching.
Stomach as feeling better this morning, had an early night last night 9pm and slept well. No real pains form the stomach and feels much better, hopefully that's the end of that. Think I have managed this flare up really well and to be fair its not impacted my training /racing that much. Yes I may have ran faster in yesterdays race if I didn't have the flare up, but we will never know , just get on with the winter training.
Standard winter 9 mile loop
Beehive, Macron, A6 through Westhoughton, Chew Moor Lane, past the railway station on to Beaumont road, up the hill to Cholrey new road, along Chorley new road and home.
Finished off with a lot of stretching.
Stomach as feeling better this morning, had an early night last night 9pm and slept well. No real pains form the stomach and feels much better, hopefully that's the end of that. Think I have managed this flare up really well and to be fair its not impacted my training /racing that much. Yes I may have ran faster in yesterdays race if I didn't have the flare up, but we will never know , just get on with the winter training.
Sunday Nov 6, 2016 #
Warm up (Warm up) 15:21 [3] 2.2 mi (6:59 / mi)
easy warm up
Around Abbey Dash course, was a little shorted than normal as I had a bad stomach and needed the toilet a couple of times.
Few strides and stretching - again less than normal as I ran out of time.
legs had little bounce but not that bad
Around Abbey Dash course, was a little shorted than normal as I had a bad stomach and needed the toilet a couple of times.
Few strides and stretching - again less than normal as I ran out of time.
legs had little bounce but not that bad
Running race (Abbey Dash 10k) 31:29 [4] 6.2 mi (5:05 / mi)
Abbey Dash 10k road race
started off and felt ok the pace wasn't a problem and kept relaxed but my legs were feeling rubbish after a mile or so, they felt tired, not normally like this. As we got to 5 km I started to drop off the back of Chris Steele group as I felt rubbish stomach pain, that's wasn't slowing me down as such my legs and I felt like I had no energy. I kind of gave up slightly till around 7.5 k and started to feel better and got back racing, as the race progressed I felt a little better and started catching Chris at the end. I never felt like I was running hard, just running within myself, which with the time and result shows promise.
I need to get some speed back in to my legs before the next xc and mainly before Ribble Valley I want a good performance there and a PB weather dependent.
started off and felt ok the pace wasn't a problem and kept relaxed but my legs were feeling rubbish after a mile or so, they felt tired, not normally like this. As we got to 5 km I started to drop off the back of Chris Steele group as I felt rubbish stomach pain, that's wasn't slowing me down as such my legs and I felt like I had no energy. I kind of gave up slightly till around 7.5 k and started to feel better and got back racing, as the race progressed I felt a little better and started catching Chris at the end. I never felt like I was running hard, just running within myself, which with the time and result shows promise.
I need to get some speed back in to my legs before the next xc and mainly before Ribble Valley I want a good performance there and a PB weather dependent.
Cool down (Easy cool down) 20:15 [3] 3.0 mi (6:45 / mi)
Easy cool down
Back down the course and to the car, stomach felt rubbish and gradually this went worse through out the afternoon. Legs are tired and I am in myself.
Fell a sleep for a few hours in the afternoon after the race. felt better after this and took some IBS tablets which settled my stomach.
Back down the course and to the car, stomach felt rubbish and gradually this went worse through out the afternoon. Legs are tired and I am in myself.
Fell a sleep for a few hours in the afternoon after the race. felt better after this and took some IBS tablets which settled my stomach.