Training Log Archive: RedmikeIn the 7 days ending Dec 24, 2016:
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Saturday Dec 24, 2016 #
Moderate running (Easy / moderate running ) 59:45 [3] 10.0 mi (5:59 / mi)
Easy / moderate pace
Set off easy as Achilles was stiff this morning and picked it up to 6:00 ish minute miling, felt ok and no real pain slight discomfort but nothing major.
Normal winter long loop, beehive, back roads of middlebrook, A6 through westhoughton, chew moor lane, past train station, up hill at Beaumont road, along Chorley new road and home.
Didn't do any strides or hill sprints as I want to protect my Achilles, it's not strong enough yet.
Very windy again today, was tough at times but easy at other s.
Set off easy as Achilles was stiff this morning and picked it up to 6:00 ish minute miling, felt ok and no real pain slight discomfort but nothing major.
Normal winter long loop, beehive, back roads of middlebrook, A6 through westhoughton, chew moor lane, past train station, up hill at Beaumont road, along Chorley new road and home.
Didn't do any strides or hill sprints as I want to protect my Achilles, it's not strong enough yet.
Very windy again today, was tough at times but easy at other s.
Friday Dec 23, 2016 #
6 AM
Easy running (Easy running) 37:13 [3] 6.0 mi (6:12 / mi)
Easy running
Standard winter short loop
Beehive, macron, A6, crown lane, crown and home.
Achilles felt still and slightly sore towards the end, felt ok other than that. Stretched and iced before setting off for Tamworth lovely work training day.
Standard winter short loop
Beehive, macron, A6, crown lane, crown and home.
Achilles felt still and slightly sore towards the end, felt ok other than that. Stretched and iced before setting off for Tamworth lovely work training day.
9 PM
Easy running (Easy running ) 33:25 [3] 5.0 mi (6:41 / mi)
Easy late run
Back from Tamworth late, managed 5 easy miles just cruised and relaxed the legs and Achilles. Achilles stiff when starting but felt ok running and a little stiff later but plenty of ice and stretching.
Really really windy and raining very hard, like being in a shower.
Beehive, middlebrook back roads, to scotts and back the same way.
Back from Tamworth late, managed 5 easy miles just cruised and relaxed the legs and Achilles. Achilles stiff when starting but felt ok running and a little stiff later but plenty of ice and stretching.
Really really windy and raining very hard, like being in a shower.
Beehive, middlebrook back roads, to scotts and back the same way.
Thursday Dec 22, 2016 #
Fartlek (Fartlek 200s) 12:31 [3] 2.5 mi (5:00 / mi)
Fartlek 200s
Fast 200 @ 32 recovery 200 @ 44
Only managed 10 laps as my right Achilles felt stiff, more precaution than anything, I could have finished the whole session but not willing to get injured again. Very tough session especially as it was very windy today. Hit the times pretty much spot on, obviously got harder as it went on, was hitting the first 4 in 30s but it catches up with you. Good session, still not feeling 100% in myself still feeling tired, feeling better than earlier in week.
Fast 200 @ 32 recovery 200 @ 44
Only managed 10 laps as my right Achilles felt stiff, more precaution than anything, I could have finished the whole session but not willing to get injured again. Very tough session especially as it was very windy today. Hit the times pretty much spot on, obviously got harder as it went on, was hitting the first 4 in 30s but it catches up with you. Good session, still not feeling 100% in myself still feeling tired, feeling better than earlier in week.
Cool down (Easy cool down) 16:42 [3] 2.5 mi (6:41 / mi)
Easy coold down, similar as warm up but cut up through the estate near st Joseph school as my Achilles get stiff, not painful
As such more tight.
Plenty of stretching and icing after run,hopefully something and nothing. Felt my calfs being more stiff since Tuesday nights calf raises, probably tired calfs.
As such more tight.
Plenty of stretching and icing after run,hopefully something and nothing. Felt my calfs being more stiff since Tuesday nights calf raises, probably tired calfs.
2 PM
Warm up (Easy warm up) 18:03 [3] 3.0 mi (6:01 / mi)
Easy warm up
Beehive, back roads of middlebrook, to the track and two laps
Stretching and strides.
My right Achilles felt really stiff on the strides but no real pain. Still not feeling 100% yet.
Beehive, back roads of middlebrook, to the track and two laps
Stretching and strides.
My right Achilles felt really stiff on the strides but no real pain. Still not feeling 100% yet.
Wednesday Dec 21, 2016 #
5 AM
Moderate running (Moderate with speed v) 58:21 [3] 10.0 mi (5:50 / mi)
Moderate running with speed variations
Normal winter long loop
Beehive, middlebrook back road, A6 through westhoughton, chew moor lane, past train station, Beaumont road, up he hill to Chorley new road along Chorley new and home.
Legs felt tired from exercises yesterday especially the quads, felt slightly better on the speed variations. Hamstring not bad today.
Normal winter long loop
Beehive, middlebrook back road, A6 through westhoughton, chew moor lane, past train station, Beaumont road, up he hill to Chorley new road along Chorley new and home.
Legs felt tired from exercises yesterday especially the quads, felt slightly better on the speed variations. Hamstring not bad today.
10 PM
Easy running (Easy run) 39:09 [3] 6.0 mi (6:32 / mi)
Easy running
Had to go late after wife returned home from work felt tired tonight, so just cruised round standard short loop .
Had to go late after wife returned home from work felt tired tonight, so just cruised round standard short loop .
Tuesday Dec 20, 2016 #
Running (Technical Session 2) 25:21 [3] 3.8 mi (6:40 / mi)
Technical Exercises # 2
3 sets of the technical exercises with 3 mins easy running (well 3 laps ) between sets.
Felt pretty good after the first set, I could feel my glutes at the start of the session, but that was last night circuits (first time seems to hit you the next day)
legs felt really string though and kept my form nicely. Still feeling a little tired in myself, but much better than I was.
3 sets of the technical exercises with 3 mins easy running (well 3 laps ) between sets.
Felt pretty good after the first set, I could feel my glutes at the start of the session, but that was last night circuits (first time seems to hit you the next day)
legs felt really string though and kept my form nicely. Still feeling a little tired in myself, but much better than I was.
6 PM
Warm up (Easy warm up) 25:12 [3] 4.0 mi (6:18 / mi)
Easy warm up
Ran down to the track, beehive, back road of middlebrook, to the motorway bridge and back to the track with two laps of the track to hit 4 miles.
Stretching and strides
Ran down to the track, beehive, back road of middlebrook, to the motorway bridge and back to the track with two laps of the track to hit 4 miles.
Stretching and strides
7 PM
Cool down (cool down) 25:28 [3] 4.0 mi (6:22 / mi)
slept:7.0
Easy cool down
exactly as the warm up but the opposite way, legs felt tired after the session, the last set of exercises and sprints were very tough, but weirdly enjoyable.
exactly as the warm up but the opposite way, legs felt tired after the session, the last set of exercises and sprints were very tough, but weirdly enjoyable.
Monday Dec 19, 2016 #
Moderate running (Moderate Running) 57:14 [3] 10.0 mi (5:43 / mi)
Normal winter loop
Beehive, back roads of middlebrook, a6 through westhoughton, chew moor lane, past train station, Beaumont road and up the hill to Chorley new road, along chorley new and home.
Best I have felt since last Wednesday, still feeling tired, but not as bad hopefully coming round again.
Didn't push this morning I was trying to concentrate on my from and was surprised at the overall pace.
Hopefully can move forward for Ribble.
Beehive, back roads of middlebrook, a6 through westhoughton, chew moor lane, past train station, Beaumont road and up the hill to Chorley new road, along chorley new and home.
Best I have felt since last Wednesday, still feeling tired, but not as bad hopefully coming round again.
Didn't push this morning I was trying to concentrate on my from and was surprised at the overall pace.
Hopefully can move forward for Ribble.
6 PM
Easy running (Easy running) 37:35 [3] 6.0 mi (6:16 / mi)
Easy run
Only had time to fit in 6 as was late home from work.
Standard short winter loop - Beehive, Macron, A6, Crown Lane, Crown and home.
Felt ok, legs are all good, hammy is much better and can't feel anything at the moment. Still feeling slightly tired, but hoping that things will start getting back to normal now.
Only had time to fit in 6 as was late home from work.
Standard short winter loop - Beehive, Macron, A6, Crown Lane, Crown and home.
Felt ok, legs are all good, hammy is much better and can't feel anything at the moment. Still feeling slightly tired, but hoping that things will start getting back to normal now.
8 PM
Home circuits (Home Circuits) 30:00 [3] 0.0 mi
Home Circuits
Triple Threat, Stability Abs, ball bridge with single raises, the clam, press ups, mountain climbers on ball, squats and calf raises x 3 sets.
Enjoyed the new exercises will introduce the other ones tomorrow night, splitting them up in to two different circuits.
Triple Threat, Stability Abs, ball bridge with single raises, the clam, press ups, mountain climbers on ball, squats and calf raises x 3 sets.
Enjoyed the new exercises will introduce the other ones tomorrow night, splitting them up in to two different circuits.
Sunday Dec 18, 2016 #
Cool down (Warm up / cool down) 42:31 [3] 6.5 mi (6:32 / mi)
Warm up and cool down same route opposite direction
Chorley new road millstone scholes bank towards Fredricks. 3.25 there and back.
Felt tired running home. Tired in myself. Hopefully just tired from lack of sleep at end of week. Need to shake this off as it doing my head in and not motivated or confident or happy running after this morning . Only plus is hammy is ok .
Chorley new road millstone scholes bank towards Fredricks. 3.25 there and back.
Felt tired running home. Tired in myself. Hopefully just tired from lack of sleep at end of week. Need to shake this off as it doing my head in and not motivated or confident or happy running after this morning . Only plus is hammy is ok .
8 AM
Progression (Progression / tempo) 39:10 [4] 7.0 mi (10.7 mph)
7 miles progression / tempo
Started off as a progression but felt totally drained somdecided to do a tempo after first two miles, averaging 5:18-5:25 pace on underlating Fredricks loop.
Not feeling it at mo feel tired in myself, legs felt ok just didn't have anything to give today. Felt tired all yesterday afternoon and evening and had an early night, not sure if it was lack
Of sleep from end of week catching up
With me. Really pissing me off th way I'm running though, destroying my confidence.
Started off as a progression but felt totally drained somdecided to do a tempo after first two miles, averaging 5:18-5:25 pace on underlating Fredricks loop.
Not feeling it at mo feel tired in myself, legs felt ok just didn't have anything to give today. Felt tired all yesterday afternoon and evening and had an early night, not sure if it was lack
Of sleep from end of week catching up
With me. Really pissing me off th way I'm running though, destroying my confidence.