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Training Log Archive: therunningpaige

In the 7 days ending Sep 9, 2017:

activity # timemileskm+m
  Running8 6:28:30 42.69 68.7
  Strength7 2:05:00
  Pool Workout1 50:00 3.11(16:06) 5.0(10:00)
  Cycling1 15:00
  Total10 9:38:30 45.8 73.7

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Saturday Sep 9, 2017 #

Running intervals 1:05:00 [3] 13.0 km (5:00 / km)

15min WU
4 x 1 mile loop
20min cooldown

The achilles was feeling good today. But the effort and execution of the workout was not on par. I felt strong for the first 2 and kept up with Rebekkah and Laura for the most part. But the start of the 2nd set I felt like I couldn't move and couldn't fight. I definitely wasn't getting punched in the face. After talking after the workout I realized that I was more focused on things out of my control. I was too fixated on the gap rather than fixing things in my own control. I was telling my self to push but my body didn't seem to respond. I also only got the splits of the first (5:55) and the last (6:15). I fell off quite a bit and couldn't respond. It is something I am continually working on is pushing through rather than backing off. The achilles wasn't too sore at any point of the run today.

Strength 15:00 [3]

finished the workout with hip mobility and push and sit. I focused on doing more than I did the previous time. I did 45 for the first and second ab exercises. For the third I did 28 and the fourth exercise I did 66. I didn't get a chance to my heel raises today. Ended with rolling and stretching.

Friday Sep 8, 2017 #

Running 30:00 [3] 6.0 km (5:00 / km)

Nice easy run with Rebekkah and Hailee. My achilles was kidna sore going in but felt no pain when I finished. We kept it easy and conversational with the goal being recovery. We met at the hangar for preact. I also got my leg taped again because it wasn't taped for yesterdays run and it didn't go super smoothly.

Strength 20:00 [3]

after the run we did hip mobility and sit and push. I also did the strength exercises for my achilles. after that we ended with some stretching and some cartwheels and handstand Attempts.

Thursday Sep 7, 2017 #

Running 45:00 [3]

Nice easy run with my friend Brendan. Ran on the bike bath past confederation. The achilles was getting kinda sore by the end of it. I iced after and saw JO earlier in the day but things were feeling good after yesterday. Did preact and some other exercises with the achilles

Strength 20:00 [3]

did pushups and squats in the morning after pool and did push and sit after the run in the afternoon at the hangar
6 AM

Pool Workout 50:00 [3] 5.0 km (10:00 / km)

Good pool workout today. I put more effort into the intervals than I have before my HR was 25 so I will try to push that up as the season goes on. I felt like my breathing was heavier than it's been but that I could still push it harder than I did. I was really focusing on being tall and I feel that that definitely helped keep the focus strong. I am feeling very rejuvenated at the end of the workout. For the barefoot strides I felt a bit tight throughout the hips. I want to work on opening up my stride and really going for it. After the last stride I felt as though I wanted to do another one and that I didn't reach my max. Ice bath was cold and refreshing and I feel that it will aid in recovery. Overall happy with the effort and workout!
3 sets of 5x40secs hard
For strength we did 4 sets of 10 pushups and 10 deep squats.

Wednesday Sep 6, 2017 #

Running (steady surge) 50:00 [3] 10.0 km (5:00 / km)

I feel that today went pretty well. I finished in between the goals of a Monday workout. I felt like I probably could've done one more but I was grateful for it to be done. I could go into cool down without too much trouble. This was time doing a steady surge type workout. The first few surges were not as fast as the latter ones. I will work on surging harder the next time. I got more out of this monday workout than I've gotten out of previous Monday efforts. The achilles was not too sore today which I was happy about. I wore the new pink new balances which my foot seems to agree with. I was looking forward to giving a good wednesday effort but I will wait till saturday. I am really focusing on being comfortable being uncomfortable.

All in all happy with today.

Strength 15:00 [3]

ended with hip mobility. and stretching. Did the ab exercises and tried to set a baseline. I did 42 for the first exercies, 42 for the second, 25 for the third, and 62 for the last for a total of 171.

Tuesday Sep 5, 2017 #

Cycling 15:00 [3]

went to see joanna and got my achilles looked at. Things are getting better we are jsut keeping it under control. Went to the hangar after and did heel raises, and core exercises. Will do sit and push after the run later today.

Running 45:00 [3] 9.0 km (5:00 / km)

Nice off day run. Started with pre act then ran with J-Gord. I turned around when he had to and we ran into Waldon. T-PAIN, and rebekkah. Ran with that crew there was lots of laughs and good times. Ran back with rebekkah and finished at the hangar with hip mobility and stretching. My achiiles was feeling stiff by the end of the run but nothing painful. I iced it after the run and all si feeling good.

Strength 15:00 [3]

I had to get to the res cafe before it closed so I did my core and pushups after instead of rushing through them.

Monday Sep 4, 2017 #

Strength 20:00 [3]

after the run did hip mobility, 5 sets of 10 quality pushups, alternating core exercises, stretch series and rope exercises as well as rolling. Ended the run with nice a frigid ice bath/swim in superior.
8 AM

Running 10:00 [3] 2.0 km (5:00 / km)

nice shakeout in the morning things were feeling good nothing exciting to report.
4 PM

Running tempo 56:00 [3] 11.2 km (5:00 / km)
shoes: black new balance

I was pretty happy with how today went. All the talking about focus and effort and being comfortable with discomfort is kicking in. I ran 4/5 of the repeats with rebekkah and I felt we were pushing each other and working together. I was playing with the tempo effort. I find that I hold myself back so I was allowing the breath to go a little more than I typically would because I find I rarely get to that heavy breath place and that the only way I will get there is if I change my definitions and start really exploring with my breathing intensity. At some points in the wortkout I thought I could've slowed down but instead I focused on ways I could relax more. I found that say "fast and relaxed" helped as well as maintaining an upright posture and driving from my butt. The achilles got a bit sore on the cooldown but it didn't hold me back during the core of the workout. The ice bath in lake superior felt good despite the frigid water.

Sunday Sep 3, 2017 #

Running long 1:17:30 [3] 15.5 km (5:00 / km)
shoes: white mizunos

Good long run. I ran it faster than I would back home. going out it was nice having the girls with me. On the way back I made sure to keep the same effort and ease while alone. I was reminding myself not to get too carried away and focus on today being recovery while still keeping the pace good. The hills snuck up on the way back. I came back faster than I went out but not as fast as I wanted to come back in. Overall was happy wtih the run. I am excited to build up my long run!

I wore my white mizunos

Running (shakeout) 10:00 [3] 2.0 km (5:00 / km)
shoes: black ghosts

Nice shakeout in the evening the achilles was a bit sore but once things got moving it felt good. It was nice to run and chat as a group.

Strength 20:00 [3]

post long run did hip mobility, sets of quality pushups and squats. While doing the squats I was focusing on clenching the cheeks and keeping them controlled. I felt these the next day.

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