Training Log Archive: AllyBeavenIn the 7 days ending Feb 22, 2020:
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Saturday Feb 22, 2020 #
10 AM
Running (Easy) 35:00 [2] 6.4 km (5:28 / km) +20m 5:23 / km
slept:6.0 shoes: Altra Timp
Got out while Karen ran the half marathon. Dodged the worst of the sleet, still ran with my waterproof trousers on. Two out and backs on the tarmac path by the Tweed (the trail on the riverbank was flooded) with hills prints back at Glen Tress. On the road, mellowing. Felt decent, hamstrings and glutes singing just the right amount.
In two minds about shoes tomorrow. The foot is improving, at least in part because of the Timps I think, but some of the course will be really muddy. If the foot wasn't a concern it'd be a talons day, but I may er on the side of caution. Don't want it getting worse again.
In two minds about shoes tomorrow. The foot is improving, at least in part because of the Timps I think, but some of the course will be really muddy. If the foot wasn't a concern it'd be a talons day, but I may er on the side of caution. Don't want it getting worse again.
Friday Feb 21, 2020 #
10 AM
Running (Easy) 44:00 [2] 7.8 km (5:38 / km) +92m 5:20 / km
slept:8.5 shoes: Altra Timp
Out and back on the fireroads in the drizzle. Not my finest work, but ok. Left glute a bit knotty, went through some easy resistance band exercises when I got in to try and unknot it a little. 6 strides, the usual progression from kind of creaky to kind of alright.
Thursday Feb 20, 2020 #
11 AM
Running (Warm up and cool down) 40:00 [2] 7.3 km (5:29 / km) +60m 5:16 / km
slept:9.0 shoes: Altra Timp
Running (Fartlek) 16:00 [4] 4.0 km (4:00 / km) +53m 3:45 / km
shoes: Altra Timp
Snow gone from the trails, just a little windy.
20' easy with a few surges to get the stride opened up, then 8 x 60" w/ 60" roll-on. Hamstrings a little stiff, left glute threatening to get funky, but on the faster running they never got to be an issue. First 6 reps on undulating fireroad, the last 2 on slightly squelchier trail. Some faster than 3'30", some slower, wasn't an especially taxing session. Felt better than yesterday I think, and after the run I'm a lot less tired.
20' easy with a few surges to get the stride opened up, then 8 x 60" w/ 60" roll-on. Hamstrings a little stiff, left glute threatening to get funky, but on the faster running they never got to be an issue. First 6 reps on undulating fireroad, the last 2 on slightly squelchier trail. Some faster than 3'30", some slower, wasn't an especially taxing session. Felt better than yesterday I think, and after the run I'm a lot less tired.
Wednesday Feb 19, 2020 #
11 AM
Running (Moderate) 1:01:00 [3] 12.8 km (4:46 / km) +120m 4:33 / km
slept:8.0 shoes: Altra Timp
Still a bit sore but felt I was running alright. A couple of inches of snow on the trails, which I'm going to say accounts for the slowness.
3 PM
Note
Felt tired after this morning's run. Gym session went fine though.
3 sets each
Single leg hamstring curls 10 reps per leg
Lateral band walk in squat
Dead big Swiss ball
Calf hops
Calf raises
Box drills
Split squats 6 reps 7.5kg dumbells
Pull ups
Shorter sets of pull ups and split squats.
3 sets each
Single leg hamstring curls 10 reps per leg
Lateral band walk in squat
Dead big Swiss ball
Calf hops
Calf raises
Box drills
Split squats 6 reps 7.5kg dumbells
Pull ups
Shorter sets of pull ups and split squats.
Tuesday Feb 18, 2020 #
3 AM
Running (Easy + SVs) 1:11:00 [2] 13.7 km (5:11 / km) +100m 5:00 / km
slept:8.0 shoes: Altra Timp
A bit stiff and sore all over today. Procrastinated like a motherfucker all day before finally getting out on the snowy trails from the lodge before word. Felt alright once I got running. Left hamstring/glute tight towards the end. Speed variations were fine.
Was going to try and get into the gym tomorrow but then remembered the marathon isn't til Sunday...
Was going to try and get into the gym tomorrow but then remembered the marathon isn't til Sunday...
Monday Feb 17, 2020 #
10 AM
Running (Easy) 48:00 [2] 8.6 km (5:35 / km) +120m 5:13 / km
slept:8.0 shoes: Altra Timp
Plodding around the woods. A bit stiff all round, recent niggles not giving too much trouble. Hamstrings less tender than they were rushing around work last night.
6 strides, first couple pretty stodgy, improving thereafter.
6 strides, first couple pretty stodgy, improving thereafter.
3 PM
Note
Not that there was no faff, but a more comprehensive gym session than I've been managing of late.
3 sets
Push ups
Lateral band walk in squat
Calf hops
Side plank knee to chest
Calf raises
Box drills
Split squats 3x8 7.5kg dumbbells
Pull ups
3 sets
Push ups
Lateral band walk in squat
Calf hops
Side plank knee to chest
Calf raises
Box drills
Split squats 3x8 7.5kg dumbbells
Pull ups
Sunday Feb 16, 2020 #
1 PM
Running (Easy) 1:30:00 [2] 16.3 km (5:31 / km) +56m 5:26 / km
slept:6.0 shoes: Altra Timp
Shit night's sleep
Jog round Aganach Woods with Karen on her bike. Nice trails, one exposed section up the side of the Spey running 6'30" on the flat into a monster headwind. Kicking myself for not entering the Kinloss to Lossiemouth half; point to point with Storm Dennis playing the part of nature's Vaporfly. Robbie was running, probably went under an hour.
Bit creaky up the back of my left leg but that aside I was lurching along alright.
Jog round Aganach Woods with Karen on her bike. Nice trails, one exposed section up the side of the Spey running 6'30" on the flat into a monster headwind. Kicking myself for not entering the Kinloss to Lossiemouth half; point to point with Storm Dennis playing the part of nature's Vaporfly. Robbie was running, probably went under an hour.
Bit creaky up the back of my left leg but that aside I was lurching along alright.