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Training Log Archive: JustinMartin

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Easy Run28 27:42:11 204.14(8:09) 328.53(5:04) 4798
  Moderate Run6 9:32:16 83.94(6:49) 135.09(4:14) 865
  Fartlek2 2:25:59 22.04(6:37) 35.47(4:07) 259
  Warm up3 1:24:56 10.04(8:28) 16.16(5:15) 234
  Specific Endurance1 1:01:02 9.34(6:32) 15.03(4:04) 85
  Cool down2 41:42 5.06(8:14) 8.14(5:07) 150
  Trail Race1 40:32 6.05(6:42) 9.74(4:10) 316
  Road Race1 35:51 6.21(5:46) 9.99(3:35) 108
  Total43 44:04:29 346.82(7:37) 558.16(4:44) 6815
averages - sleep:9

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Tuesday Jan 31, 2017 #

5 AM

Easy Run 45:53 [2] 5.54 mi (8:17 / mi) +118m 7:46 / mi

Another very easy effort, legs starting to improve, still just a little tender on downhill. Could have pushed on a bit but didn't bother. Technical exercises completed, quads a little stiff to start, but improved.
7 PM

Easy Run 44:53 [2] 5.43 mi (8:16 / mi) +100m 7:49 / mi

Easy run, legs feeling quite good, a little heavy on the hills but otherwise good.

Monday Jan 30, 2017 #

8 PM

Easy Run 1:02:42 [2] 7.71 mi (8:08 / mi) +202m 7:31 / mi

Easy run on roads, undulating route. Quads very tired and tender on the downhill. I didn't push at all, just jogged easy.

Sunday Jan 29, 2017 #

7 AM

Moderate Run 2:30:01 [4] 22.75 mi (6:36 / mi) +196m 6:25 / mi

Immediate thoughts were...to fast! But if it makes since, I was more comfortable 'cruising' at this speed rather than closer to 7s, as that took more thinking and amending the pace quite often. Felt good, again until around 1.45 or slightly before that, but where I saw some improvement was that I was able to carry on despite the tiredness, although it took a bit of work, I didn't hit the wall as such. The last 20 mins were a grind and my quads were very tired and tender! All in all, I'm happy with this. From around 11 miles to 18-19 miles were into a chilly headwind on the coast road.
C • Long Moderate 2

Saturday Jan 28, 2017 #

12 PM

Easy Run 1:09:33 [3] 9.06 mi (7:41 / mi) +178m 7:14 / mi

Easy run on country roads (daylight for a change!). Felt a bit sharper moving at a steady but relaxed and easy pace. Hill sprints included after 30 mins

Friday Jan 27, 2017 #

6 AM

Easy Run 44:30 [2] 5.43 mi (8:12 / mi) +119m 7:40 / mi

Easy run around my normal morning (45 min) route. Legs feeling a little heavy from recent training. Other than that, all is good. Hopefully a little fresher tonight.

Thursday Jan 26, 2017 #

6 PM

Easy Run 1:20:16 [3] 9.75 mi (8:14 / mi) +321m 7:28 / mi

Easy run, first and last few miles on my own, middle section with running club. Undulating trails with head torch.

Moderate Run 1:00:04 [4] 8.81 mi (6:49 / mi) +152m 6:28 / mi

Took a while to feel like I was moving smoothly, more so just tired(ish) legs. I pushed on a bit to get through that lethargic feeling, then relaxed. Easier, hilly last mile.

Wednesday Jan 25, 2017 #

5 PM

Warm up 22:47 [2] 2.87 mi (7:56 / mi) +30m 7:41 / mi

Easy run to coast, start of 2ks
6 PM

Specific Endurance 1:01:02 [4] 9.34 mi (6:32 / mi) +85m 6:21 / mi

6x 2k reps along coast. Didn't feel too bad, managed the pace well, pace felt comfortably hard. 4 min easy jogging between reps (included in distance and time). Reps 2, 3 and 5 affected by strong head wind on parts of the route - overall, the pace didn't drop much. Tired afterwards, but felt the session went well
7 PM

Cool down 25:45 [1] 3.06 mi (8:25 / mi) +110m 7:34 / mi

Very easy jog home, mostly uphill route. Tired legs.

Tuesday Jan 24, 2017 #

6 PM

Moderate Run 1:08:29 [4] 9.55 mi (7:10 / mi) +101m 6:57 / mi

Apart from the first and last miles, a Moderate pace run, maybe worked a bit too hard in places/hills, but when I realised this I slowed a little.

Monday Jan 23, 2017 #

5 AM

Easy Run 47:01 [2] 5.75 mi (8:11 / mi) +105m 7:44 / mi

Easy run on a normal town easy route. Bit tired physically, but running ok
6 PM

Easy Run 45:03 [2] 5.43 mi (8:18 / mi) +108m 7:49 / mi

Another easy run, felt fine, just took things nice and easy. Enjoyable run.

Sunday Jan 22, 2017 #

7 AM

Moderate Run 1:21:01 [3] 11.5 mi (7:03 / mi) +115m 6:50 / mi

Moderate run, legs feeling a bit tired, but got there, saw some improvement as the run progressed.

Saturday Jan 21, 2017 #

1 PM

Warm up warm up/down 21:07 [3] 2.58 mi (8:11 / mi) +40m 7:49 / mi

Warm up, exercises and stretching before race.
2 PM

Road Race race 35:51 [5] 6.21 mi (5:46 / mi) +108m 5:29 / mi

Dungiven 10k - mile stats, 5.26, 5.27, 6.00, 5.44, 6.06, 5.58, (last 0.21) 1.10. The first 1.5 miles were pretty much down hill, they felt easy, particularly the first one. Then the route got undulating for about two miles, then climbed until the last 1k or so. I worked as hard as I could. Didn't look at my watch at all, just tried to race on how I felt. Near the end the last climb felt hard, on heavy legs. 3rd place finish. I was in lead group until 2.5 miles. Winner about 1 minute ahead. Seeley Cup at the end of November was 35.41 with 25m climbing. I feel this was a better run.
3 PM

Cool down warm up/down 15:57 [1] 2.0 mi (7:58 / mi) +40m 7:30 / mi

Easy jog to cool down

Friday Jan 20, 2017 #

6 AM

Easy Run 1:00:55 [3] 7.34 mi (8:18 / mi) +167m 7:45 / mi

Easy run, with hill reps starting after 30 mins. First few a little easier but worked on proper technique. Got faster and felt great. Easy run home.

Thursday Jan 19, 2017 #

7 AM

Easy Run 45:19 [2] 5.42 mi (8:22 / mi) +100m 7:54 / mi

Had my longest sleep in ages this morning, but felt tired and lethargic on this run. Legs were fine, body just didn't get going, maybe needed a bit of a push to get going! We'll see later on.
5 PM

Easy Run 50:33 [3] 6.21 mi (8:08 / mi) +110m 7:43 / mi

Easy run around the town. Picked pace up on a couple of the hills and nearer the end, just to get the legs moving. They felt ok :)

Wednesday Jan 18, 2017 #

6 AM

Easy Run 50:43 [2] 6.3 mi (8:03 / mi) +100m 7:40 / mi

Easy 25 mins, technical exercises (at Inver hill) then run back up home, relaxed pace. Quads a little tired.

Tuesday Jan 17, 2017 #

5 AM

Easy Run 45:03 [2] 5.43 mi (8:18 / mi) +110m 7:48 / mi

Legs and me a little tired this morning. Just ran very easy, came round a little but kept things very slow.
7 PM

Easy Run 46:15 [3] 5.73 mi (8:04 / mi) +50m 7:51 / mi

Easy run with running club. Legs a bit fresher.

Monday Jan 16, 2017 #

4 PM

Moderate Run 1:14:38 [3] 10.95 mi (6:49 / mi) +144m 6:33 / mi

I'm undecided whether to put the effort level at 3 or 4 here. Sticking with 3, as I could still talk if need be. Never really out of breath too much, when I did feel I was starting to work too hard I intentionally backed off.

Sunday Jan 15, 2017 #

8 AM

Easy Run 2:03:11 [2] **** 12.23 mi (10:04 / mi) +877m 8:14 / mi

Met a couple of friends at Binevenagh Trails for a run. Longer than planned, but very easy pace over technical forest paths.

Saturday Jan 14, 2017 #

11 AM

Fartlek 1:41:58 [5] 15.06 mi (6:46 / mi) +174m 6:32 / mi

20 mins of easy running to coast road. 8x 3 mins at H/M pace, with 2 mins at Moderate pace between. First 4 (3 mins) were ran into head wind, around 5.45-5.50 pace, last 4, with tail wind, around 5.40-5.45 pace. Moderate was around 6.30-6.40. 5 mins ran very easy before 8x 1 min at 5k pace. Thighs were feeling it, but managed to run these around 5.20-5.25 pace. Took a bit of hard work! Easy run home afterwards.

Friday Jan 13, 2017 #

6 AM

Easy Run 1:00:17 [3] 7.22 mi (8:21 / mi) +150m 7:51 / mi

Easy run, with Hill Sprints, well Hill work! It was very snowy/icy, so I worked as hard as I could - safely. Legs a little tired, but was nice to be out and about.

Thursday Jan 12, 2017 #

6 AM

Easy Run 47:52 [2] 5.91 mi (8:06 / mi) +40m 7:56 / mi

Easy run around town, pretty much a flat route. Legs feel good.
6 PM

Easy Run 1:07:33 [4] 9.0 mi (7:30 / mi) +385m 6:38 / mi

Very windy along the coast so I went inland onto forest trails for this one. Worked hard on the uphills, maybe a bit too hard, but tried to control that. Felt great/strong on the flats and down hill.

Wednesday Jan 11, 2017 #

7 PM

Easy Run 54:18 [2] 6.72 mi (8:05 / mi) +35m 7:57 / mi

Easy run along coast to the spot where I normally do technical exercises. Completed them, then ran back to the car, easy pace. Felt the exercises as I ran back!

Tuesday Jan 10, 2017 #

5 PM

Easy Run 1:26:42 [2] 10.82 mi (8:01 / mi) +215m 7:33 / mi

This did feel easy, really enjoyed being out tonight. Only felt out of breath on the long hilly or steeper sections. Added in some strides in last few miles. Felt fantastic.

Monday Jan 9, 2017 #

5 PM

Easy Run 1:00:40 [2] 7.73 mi (7:51 / mi) +132m 7:27 / mi

Easy run around town, thighs a bit tired from yesterday, apart from that I felt quite good.

Sunday Jan 8, 2017 #

8 AM

Moderate Run 2:18:03 [3] 20.38 mi (6:46 / mi) +157m 6:37 / mi

Moderate paced road run, first and last mile ran a little slower on purpose. Felt great until 1.45hrs, then gradually got more tired, quads feeling the work! Found I was lacking in energy at this stage, something to think about for future long runs.

Saturday Jan 7, 2017 #

8 AM

Easy Run 1:00:04 [3] 8.07 mi (7:27 / mi) +250m 6:47 / mi

Easy run with hill sprints included, hill sprints added in after 25 mins, at Inver 'middle' hill. Felt quite sharp. Jog recovery.

Friday Jan 6, 2017 #

5 PM

Easy Run 1:19:58 [2] 10.28 mi (7:47 / mi) +166m 7:24 / mi

Combined easy runs. Ran very comfortably after the fartlek session previously. Legs feeling ok, although I do feel some tiredness.

Thursday Jan 5, 2017 #

5 PM

Easy Run 41:01 [2] 5.03 mi (8:09 / mi) +85m 7:45 / mi

Easy jog to and from coast road area and town park for the fartlek session. Legs definitely not as tender as yesterday. On way back home they were very tired.
6 PM

Fartlek 44:01 [5] 6.98 mi (6:18 / mi) +85m 6:05 / mi

This was tough and I was very tired when I finished. Legs just weren't as sharp as I though during the warm up! The first 6x 1min went good, pace was 5.20-5.30 for the minute 'on' and 6.30 or thereabouts on the rolling minute. 5 mins easy, then 10k pace for 10 mins, roughly 5.35-5.40 for 10 mins. Felt like I was working hard, it was only the last 2 mins that it began to hurt. Another 5 mins easy before the last 6x 1 min at 5k pace. On this set I was working a lot harder to maintain the paces from the first set, but I slowed it a little as per instructions i.e pace I'd be running in the middle of a 5k. I couldn't have maintained that pace much more that the minute at this stage. Closer to 5.30s for the last 6, with the rolling minutes around 6.40-6.45. Legs feel tired now. All in all I really liked how this session worked. It was tough, but I enjoyed the variety.

Wednesday Jan 4, 2017 #

5 AM

Easy Run 45:37 [2] 5.53 mi (8:15 / mi) +122m 7:43 / mi

Easy run on roads. Thighs feeling less tired, hamstrings a little tired and tight. Took things easy and then stretched afterwards.
8 PM

Easy Run 45:10 [2] 5.55 mi (8:08 / mi) +122m 7:37 / mi

Easy run I pretty much the same route as this morning. Legs started to feel a little bit more normal, not perfect, hamstrings a little stiff from the race, but definitely looser and recovering.

Tuesday Jan 3, 2017 #

5 PM

Easy Run 1:03:24 [2] 7.69 mi (8:15 / mi) +171m 7:43 / mi
slept:8.0

Legs feeling tired from yesterday, mainly thighs and hamstrings. Took this run particularly easy. Felt fine, hopefully fresher tomorrow!

Monday Jan 2, 2017 #

11 AM

Warm up warm up/down 41:02 [3] 4.59 mi (8:56 / mi) +164m 8:03 / mi

Warm up and cool down at ROTG. Tried to get heart rate up and climbing legs started in WU. Then easy jog and stretching afterwards.
12 PM

Trail Race race (ROTG) 40:32 [5] 6.05 mi (6:42 / mi) +316m 5:46 / mi
slept:9.0

Started race feeling positive, first 0.7 on the road was very slippy so pace was down. Took the first climb easy so that I could run hard off it and for the next few miles. Pushed the descent hard thinking that the climb will definitely be my weakness. The climbing was tough, thighs weren't working, felt like lactate overload and I wasn't going that fast. Lost 2 places on the climb but kept that position off the top. Felt so much better, smoother on the undulating and downhill finish. Thighs and calves are tired now, I predict soreness tomorrow. I tried 100% today, not my best time on the course, but it felt good!

Sunday Jan 1, 2017 #

12 PM

Easy Run 1:27:45 [3] 11.83 mi (7:25 / mi) +160m 7:07 / mi
slept:10.0

Got a bit of a lay in this morning, ahead of tomorrow's race, so covered the both 45 mins as part of this lunch time road run. Big tail wind on the long coastal section, kept pace higher but still felt easy. Never really out of breath much.

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