Training Log Archive: gingercake

Easy run warm up, down hill most of the way to a flat road for session

Good session, much improved on last week and just felt so much better. Ran 24k with 1k at 3.45 pace and each k ended up being 3.43-3.49 and then 1k moderate which was on average 4.22-4.33 pace. Felt a lot more comfortable running at 3.45 pace today and actually felt better as the session went on, ran faster splits from 12k onwards. Moderate pace was quicker than last time I ran the same session over 20k, it felt a lot easier to maintain a decent pace for moderate running, last time I really struggled, this time running at 4.25 felt like I was jogging so quite a few of the moderate runs ended up being 4.20 pace. Felt like I could have run a few more extra ks in the session if required but didn't want to overdo it.

Easy running back, although all uphill, I'm sure running up the hill after a session is going to make me either harder or just more knackered, anyway easy running, actually passed a cyclist on the hill back much to his I'm sure displeasure. Shows I'm feeling better though,

Easy run, on the roads as raining. Flatish, but some sections undulating. Felt good though, and surprisingly strong on the hills. Finished with 8 x 14 sec hill sprints

Usual exercises, Swiss ball, clams, squats

Moderate 20minutes at 4.20 pace, and then 10 x 1min at 10k pace with 1min moderate. Followed by 20minute moderate again at 4.20pace. Felt good this morning, ran pretty well and pace just felt easy to keep it consistent.

Decided to run the 60 moderate on the flat, but had a steep hill to run back home so stopped then and ran an easy <15minutes back.

Moderate run, very pleased with this run. Went through 16k in 68.40 and it felt comfortable, all of route as pretty flat and off road but just felt comfortable, 4.15 on the way out and 4.20 on the way back into a head wind. Good little confidence boost to feel good running this pace when was struggling to run this at end of run on sunday. Run was abit longer as ran with Nigel and I dropped him at half way so had to double back and run with back. All fine though and had a big tea. Ran in the evening so ate lots during the day.

C • Moderate Run 2

Easy run to train station, all fine. Finished 5mins early but I'll run that extra tonight, cutting it a bit fine to get to the train station as usual.

Easy run, all fine. Felt ok, made sure I ate more during the day. Finished with 4 x strideouts. Was going to run 6 but hip flexors a bit tight.

Usual exercises, Swiss ball, clams, and heel raises.

Easy run on roads and flat trails, felt not great to start but better from second half onwards.

Food:

Before run - 1 slice of toast and jam
Breakfast - 60g porridge oats, rice milk, chia seeds, linseed (1 tsp each), 3 tbsp. yoghurt greek, 1 tbsp. sunflower, pumpkin and sesame seed mix, 5 fresh grapes, dried blueberries.
3 brazil nuts, 3 macadamia and 3 cashew nuts, dried cherries

Lunch - 2 wraps with peppers, avacdo, tahini, spinach and pea shoots

Slice of toast as hungry

Supper - 105g rice, tagine with parsnip, sweet potato, tinned tomatoes, onion and spices

Easy run and felt ok, very tired mentally and physically. A bit wobbly all day/feeling rough, not unwell (e.g cold) just everything very tired. Feeling better this evening. Still pissed off with how badly run went yesterday but keep working on the eating more part.

Food:

Breakfast- toast with honey, 1/2 grapefruit.
Rice milk, Chia seeds 1tsp, linseed 1tsp, 1tbsp of sunflower, pumpkin and sesame seeds mix, 2 Brazil nuts, 1 macadamia, 2 cashew, 2tbsp of dried blueberries, 50g porridge oats, 3 tbsp Greek yoghurt.

Tea out with mum, small slice of lemon cake.

Lunch- bowl of homemade vegetable soup, 2 slices of homemade soda wholemeal bread.
1 x wrap with handful of salad, peppers, pecorino cheese small amount, grated carrot.

Nuts and dried fruit for way home, 3 of each type of Brazil, macadamia, cashew. 1 x Apple

Supper - 100g spaghetti brown, with stir fry peppers, onion, mangetout peas, green beans, brocoli.
Spinach and lams lettuce with tahini.