Training Log Archive: therunningpaigeIn the 7 days ending Nov 4, 2017:
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| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||
Saturday Nov 4, 2017 #
Strength 20:00 [3]
Hip mobility
Sit and push
after my shakeout did
Hip Mobility
toe and heel walks
Heel drops
stretch
10min Ice bath
Sit and push
after my shakeout did
Hip Mobility
toe and heel walks
Heel drops
stretch
10min Ice bath
Running intervals 1:25:00 [3] 17.0 km (5:00 / km)
Preact
2 x glute activation
15min WU
Active warmup
4 strides
4 sets of (2 x ~1km) with 1min between reps and 2 mins between sets
(3:45, 3:46, 3:53, 3:50, 3:51, 3:48, 3:48, 3:45)
16min CD
Today was pretty good for the most part. The first 2 sets my mind was wandering and focused on the entirity of the workout instead of right here, right now. I focused hard to get it back and just maintain being fast and relaxed. It was nice to have jeff, dylan, Isaac, and hailee to run with. We all used each other to push ourselves. I think my mind was lying to myself because during the workout it felt like I was working hard but once I finished I realized there was places I could've pushed to get even more out. Isaac seems like a great guy who I hope comes here.
2 x glute activation
15min WU
Active warmup
4 strides
4 sets of (2 x ~1km) with 1min between reps and 2 mins between sets
(3:45, 3:46, 3:53, 3:50, 3:51, 3:48, 3:48, 3:45)
16min CD
Today was pretty good for the most part. The first 2 sets my mind was wandering and focused on the entirity of the workout instead of right here, right now. I focused hard to get it back and just maintain being fast and relaxed. It was nice to have jeff, dylan, Isaac, and hailee to run with. We all used each other to push ourselves. I think my mind was lying to myself because during the workout it felt like I was working hard but once I finished I realized there was places I could've pushed to get even more out. Isaac seems like a great guy who I hope comes here.
Running (shakeout) 15:00 [3] 3.0 km (5:00 / km)
nice shakeout on the river trails with rebekkah. We had an ice bath after.
Friday Nov 3, 2017 #
Running 33:00 [3] 6.6 km (5:00 / km)
Ran first thing this morning around campus. A full evening so this was the most sensible time to run and also gave me the most time to recover.
did hip mobility
did hip mobility
Swimming 37:00 [3] 3.7 km (10:00 / km)
30min swim with Rebekkah, Hailee and Jeff then did 7mins of deepwater running. I tried the no hands running and it was hard. I also learned how to do a flip turn after we were done.
Strength 20:00 [3]
After swimming I did:
Hip Mobility
Push and sit
1 min of each plank
Calf and heel walks
Heel drops
Stretch
Hip Mobility
Push and sit
1 min of each plank
Calf and heel walks
Heel drops
Stretch
Thursday Nov 2, 2017 #
Strength 30:00 [3]
Hip mobilty
Drills
6 strides (75, 75, 85, 85, 85, 95)
Strength Y
Stretch
Roll
Strides were feeling good I focused on "Rip and cycle"
Drills
6 strides (75, 75, 85, 85, 85, 95)
Strength Y
Stretch
Roll
Strides were feeling good I focused on "Rip and cycle"
Running (Barefoot) 20:00 [3] 4.0 km (5:00 / km)
Preact
Nice barefoot run. Things were feeling smooth and Achilles was not problematic.
Nice barefoot run. Things were feeling smooth and Achilles was not problematic.
Cycling 15:00 [3] 1.5 km (10:00 / km)
Really worked hard on the bike today and it was great!
Elliptical 15:00 [3] 1.5 km (10:00 / km)
He elliptical is definitely a mental workout on focus and pushing through tings you don't want to do.
Running 49:00 [3] 9.8 km (5:00 / km)
Preact
I ran over to legion and chaples. I mostly ran on soft surfaces. The Achilles is getting much better.
Hip Mobilty
Core (7mins)
Stretching
I ran over to legion and chaples. I mostly ran on soft surfaces. The Achilles is getting much better.
Hip Mobilty
Core (7mins)
Stretching
Wednesday Nov 1, 2017 #
Running 56:00 [3] 11.2 km (5:00 / km)
Preact
Roll
Glute activation
15 WU
20 (4:15 steady, 45sec surge)
21CD
My effort was good today. I really pushed it although my legs weren't as responsive as I'd hoped I still ran hard. I think the cold was a bit of shock, they didn't get as loose as I wanted. I felt tight through the hips which only had me working harder. During the surges I tried to used how I got after it in the pool. I was happy with the workout today and could barely get into cooldown. I was tired from a busy day of school and knew that pushing today was only going to make me stronger.
Roll
Glute activation
15 WU
20 (4:15 steady, 45sec surge)
21CD
My effort was good today. I really pushed it although my legs weren't as responsive as I'd hoped I still ran hard. I think the cold was a bit of shock, they didn't get as loose as I wanted. I felt tight through the hips which only had me working harder. During the surges I tried to used how I got after it in the pool. I was happy with the workout today and could barely get into cooldown. I was tired from a busy day of school and knew that pushing today was only going to make me stronger.
Strength 10:00 [3]
Hip mobility
Sit and push
Stretch
Roll
Made sure to bring lots of layers
Sit and push
Stretch
Roll
Made sure to bring lots of layers
Tuesday Oct 31, 2017 #
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
Preact
Heel drops
Roll
European hand ball
6min of swimming and kicking
Drills
2 (15, 30, 45, 60, 60, 45, 30, 15)
See water running till 45
Today I was really happy with my effory. For every A-skip I was thinking "push down" and that helped a lot. I had similar lines for the other skips. For the intervals I pushed hard from the start and it was great in the sense that I pushed myself and had to get comfortable with the discomfort. My HR got to 27/28 i get all tingly like I worked super hard when I got out of the pool
Heel drops
Roll
European hand ball
6min of swimming and kicking
Drills
2 (15, 30, 45, 60, 60, 45, 30, 15)
See water running till 45
Today I was really happy with my effory. For every A-skip I was thinking "push down" and that helped a lot. I had similar lines for the other skips. For the intervals I pushed hard from the start and it was great in the sense that I pushed myself and had to get comfortable with the discomfort. My HR got to 27/28 i get all tingly like I worked super hard when I got out of the pool
7 AM
Strength 25:00 [3]
Hip mobility
Drills
6 strides (75, 75, 85, 85, 85, 95)
Strength Y
Stretch
Roll
8min Ice bath
On the strides I was moving better, then Jeff and I raced the last one and I seized up. I need to work on staying relaxed while running especially on strides.
Drills
6 strides (75, 75, 85, 85, 85, 95)
Strength Y
Stretch
Roll
8min Ice bath
On the strides I was moving better, then Jeff and I raced the last one and I seized up. I need to work on staying relaxed while running especially on strides.
5 PM
Running 52:00 [3] 10.4 km (5:00 / km)
Preact
nice run with Rebekkah. We usually don't get the opportunity to run together on Tuesday's so it was nice to have the company. My achilles was feeling good today. I stuck to even surfaces.
Hip Mobility
Stretch
nice run with Rebekkah. We usually don't get the opportunity to run together on Tuesday's so it was nice to have the company. My achilles was feeling good today. I stuck to even surfaces.
Hip Mobility
Stretch
Monday Oct 30, 2017 #
Running 1:01:00 [3] 12.2 km (5:00 / km)
Preact
61min run mainly on the golf course. I was swamped from the day but I made myself keep going. I ran loops of the spongy golf course. It was a character builder...
My ankles didn't like some of the uneven surfaces but nothing was too sore.
61min run mainly on the golf course. I was swamped from the day but I made myself keep going. I ran loops of the spongy golf course. It was a character builder...
My ankles didn't like some of the uneven surfaces but nothing was too sore.
Strength 15:00 [3]
Drills
Hip mobility
Sit and Push
stretch
Hip mobility
Sit and Push
stretch
6 AM
Running 41:00 [3] 8.2 km (5:00 / km)
Preact
41min run around campus and Tbay
My headlamp was out of juice so I ran around campus for a bit. I was going to run on the bike path but it was kinda creepy and off setting so I opted for a route with people. I ran over to balmoral, up john, across golf links, and back and then a bit on campus.
Ended with hip mobilty
Stretch
41min run around campus and Tbay
My headlamp was out of juice so I ran around campus for a bit. I was going to run on the bike path but it was kinda creepy and off setting so I opted for a route with people. I ran over to balmoral, up john, across golf links, and back and then a bit on campus.
Ended with hip mobilty
Stretch
Sunday Oct 29, 2017 #
Running 48:00 [3] 9.6 km (5:00 / km)
Nice shakeout along the bike path with "you"re welcome". My right foot got cramped up and sore at one point but then it went away.
Strength 15:00 [3]
Hip Mobility
Sit and Push
Stretch
Sit and Push
Stretch
6 AM
Running 15:00 [3] 3.0 km (5:00 / km)
Nice shakeout with the girls this morning!