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Training Log Archive: therunningpaige

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  Running8 6:34:30 49.03(8:03) 78.9(5:00)
  Strength6 1:30:00
  Cycling2 1:25:00 5.28(16:06) 8.5(10:00)
  Pool Workout1 55:00 3.42(16:06) 5.5(10:00)
  Elliptical1 20:00 1.24(16:06) 2.0(10:00)
  Total10 10:44:30 58.97 94.9

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Saturday Sep 16, 2017 #

Running (Progression Run) 1:15:00 [3] 15.0 km (5:00 / km)

Preact and roll. Things were feeling good and achilles was not bugging me whatsoever. Did a 10min warm up and then some active. I went to bed later than planned but still got 8.5hrs of sleep and was feeling pretty good. The workout was 3 loops of the outer loop for a progression run. I felt like I executed the workout better than I previously have. I really focused on not thinking and just going and finding ways to become more efficient rather than backing off. Rebekkah and I were together for the first 2.25 laps then she gapped me. I was less focused on the gap and more focuses on my effort. I was telling myself to stay fast and relaxed and to keep going for it. I ended feeling pretty pooped. I got more out than I usually do. There were still places I think I settled where I could've pushed but as a whole I was very pleased with myself. I was in a very good mood after the workout. Ended with 20min cooldown with Rebekkah and we had some good chats.

Strength 15:00 [3]

Hip mobility
then did 5 sets of 10 pushups with ab exercises to the max in between each set of pushups. I did 80 reps for the first exercise, 50 for the second, 28 for the third and 120 for the last one for a total of 278. I was again happy with my ability to push my limits and do more than I've previously done in the ab exercises. Ended with some good stretching and rolling. We went to roosters after practice and had a great time. Really enjoy spending time with everyone!

Running (shakeout) 16:00 [3] 3.2 km (5:00 / km)

nice shakeout with rebekkah on the LU river trails. We iced after in the tub.

Friday Sep 15, 2017 #

Cycling 1:05:00 [3] 6.5 km (10:00 / km)

Went for a nice bike ride with Hailee. We went over to Boulevard lake and explored around then took a random route home and saw parts of thunder bay we've never seen. We're excited to explore a bit more on our bikes before the snow comes. It was good bonding. We went a flushed out later in the evening alternating between hot and cold.

I decided not to run to give the achilles a break and be good for a hard effort on saturday.

Thursday Sep 14, 2017 #

Elliptical 20:00 [3] 2.0 km (10:00 / km)

final 20min section was on the elliptical. I found that my hips were getting tight and being used as stabilizers. I was having difficulty getting my speed up in comparison to the ones in the hangar but the effort was there. I find my mind wanders more on stationary machinery in comparison to when I am running or cycling around town.

Strength 20:00 [3]

started off the workout with toe walks and heel walks. My achilles gets sore in the top most position of the toe walks. Then we did 2 sets of 5 heel drops per leg. After the cardio we did A's and C's with effort on being tall, arms swinging and keeping the elbow at 90, flexion of the foot and heels to butt. Did 3 strides. Ended with 20 quality pushups, 45 secs of the plank work and 20 deep squats. I used Rebekkah's shoes and got a fuller, deeper range of motion. Ended with stretch and roll. And a 10min ice bath
7 AM

Running (barefoot on the grass) 20:00 [3] 4.0 km (5:00 / km)

first thursday session of the season. Did 20mins of offday barefoot running. It was feeling relatively okay. The achiiles is always a little tight in the mornings but after a few laps things were loosening up.

Cycling 20:00 [3] 2.0 km (10:00 / km)

20mins on the bike right after the barefoot run. My leg was sore at points while seated but riding out of the saddle had no pain. I was dripping sweat like crazy!
1 PM

Running 32:30 [3] 6.5 km (5:00 / km)

Ran around the trails by LU with Kip. Got hit in eye by a pine tree. We got some good conversations going. I can't wait to explore the trails more. I am going to introduce mindfulness and my gratitude journal back into my daily routine. Ended with hip mobility and some stretching.

Wednesday Sep 13, 2017 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

I was feeling mentally tired at the start of the work. I made a note to not let that be an excuse and to still go in and get the work done. I spent some extra time doing some Achilles and calf stuff to fully warm up. I couldn't feel any pain during the warm up. The first 10min of tempo fet strong and in control. I messed up today and I was hard on myself for doing so. I didn't come prepared. My Achilles flares up in spikes and I didn't take the initiative needed to have my spikes ready for today. I said I was busy but busy doesn't mean neglecting what is important and a priority. I didn't take not being prepared well and for the pushes I was pushing but my head was else where. I pushed hard on the 30secs but my legs weren't responding. The last 5kin of tempo were rather challenging. The effort was better than the last Wednesday Effort but I could've dug deeper.

Strength 15:00 [3]

Did hip mobility
Sit and push
5 sets of 1 push-ups with ab exercises in between
Did 56 for the first, 50 for the second, 38 for the third, and 100 for the last for a total of 244 ab exercises.
Ended with stretching
Heel raises and rolling

Tuesday Sep 12, 2017 #

Pool Workout 55:00 [3] 5.5 km (10:00 / km)

Preact id my heel raises as well
played a dodge ball game. It was super fun I scored 17points.
Pool warm up did 2 x (6min of swimming and kicking) I got back to the wall at 6:09 it took longer to kick back then it did to kick out.
Did the drills. I was really focusing on the key point for each drill was and I felt like I got a lot of them that way.
Did pool workout #8 3 x(30s, 45s, 1min, 45s, 30s) with 15s between rep and 45s between sets. For the first two sets I was focusing hard on going fast and my knee drive was lacking. For the last one I was focusing on driving the knee and going fast. My HR was 26 which was higher than the previous week, so I got a little more out of myself.
Finished with some deep water running which I am starting to enjoy.

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

Maxie and I went for a nice off-day in Centennial. We wanted to meet up but I had a busy evening planned. We had some good chats. The Achilles always feels less sore when running with people, especially when in good conversation. I was going to stop at 40mins with Maxie but I continued to 45.

Strength 15:00 [3]

After pool we did drills, 6 strides. My leg was very painful in my spikes and I had 13mm spikes in which made my foot strike awkward. Did hip mobility, 2 sets of 30sec plank series, ended with stretch and roll and a 10min ice tub.

Monday Sep 11, 2017 #

Running intervals (Monday Workout) 56:00 [3] 11.2 km (5:00 / km)

Today's workout was good. I went in feeling tired after a long day of class. It was hot out but the effort was there. I finished today feeling like I got more out of myself than the previous Monday efforts. My breathing didn't seem to get super heavy but my legs were feeling the fatigue. I was trying not to think and just go. My achilles wasn't feeling too bad during the intervals but it was getting stiff during the cooldown. I've gone on 5 runs without seeing Jo and 3 without tape. I have been falling off the icing routine so I will step that up as well as the heel raises. All an all a good workout. I want to work on my short speed and responsiveness.

15min WU
2x(4 x 2min on 1 min off) with 2min between sets
17min CD because I calculated wrong

Strength 15:00 [3]

Hip Mobility
5 sets of 10 pushups and 4 core exercises to exhaustion
Stretch and Roll

Sunday Sep 10, 2017 #

Strength 10:00 [3]

finished the run with hip mobility and 4 sets of 10 pushups and 10 deep squats. Ended with some solid stretching and rolling.

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

Good shakeout this afternoon. I was feeling pretty tired beforehand but I got a second wind after it. Glad I went for it.
9 AM

Running 1:20:00 [3] 16.0 km (5:00 / km)

Got in a nice long run today. The achilles was getting stiff by the end of but there was no sharp pains only some general soreness. I love a good long run and hope to work my way up in time. I felt like I gave a good effort without sacrificing recovery.

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