Training Log Archive: therunningpaigeIn the 7 days ending Jan 20, 2018:
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Saturday Jan 20, 2018 #
7 AM
Running 10:00 [3] 2.0 km (5:00 / km)
Woke up with my inner left foot being incredibly tight. When I first got out of bed I couldn't put pressure on my foot without pain. I rolled it and with shoes it felt better. I tried out the shakeout because I didn't want to make excuses and thought some movement might help. The first few minutes I had an awkward stride that was compensating for my sore foot but by the end i was regaining some movement and the foot felt looser. I made sure to roll a lot and ice before the race and on the bus. Which thankfully helped a lot!
1 PM
Running 1:00:00 [3] 12.0 km (5:00 / km)
Preact
15 WU
part of active
5mins run
Active
Strides and running around
mile (5:27.34?)
20CD
hip mobility
stretch
roll
I didn't know what to expect in terms of time but I thought the time was slower than I am capable of. I thought the race went pretty well. I took the lead which was good but I got out kicked and didn't go with the girl when she made a move with a lap to go. I am curious to know what I could run if I had some girls to help pull me along.
15 WU
part of active
5mins run
Active
Strides and running around
mile (5:27.34?)
20CD
hip mobility
stretch
roll
I didn't know what to expect in terms of time but I thought the time was slower than I am capable of. I thought the race went pretty well. I took the lead which was good but I got out kicked and didn't go with the girl when she made a move with a lap to go. I am curious to know what I could run if I had some girls to help pull me along.
Friday Jan 19, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Good roll once arriving
600m to shakeout the legs after the rolling a couples hours before race
Preact
15 WU
Active
strides in spikes
3km race (10:41.48)
20 CD
hip mobility
stretch and roll at hotel
ice bath
The long bus ride made me motion sick but I was happy to feel better by race time. The hips were tight from sitting but I spent some good quality time with the roller as soon as we arrived. The race went pretty well. We went out pretty fast and I let a gap develop between maxie and I and I wasn't brave enough to make a big move to fill the gap. I was happy when the girls behind me tried to make a move but I held them off and none of them passed me. I need to focus on pushing through the middle and not being afraid to go and get someone ahead. I was happy to run faster than LU but I still don't think this is a reflection of my fitness. I really want to hit OUA standard so I need to just FIJG and not be afraid to be an exhausted lump at the finish line.
600m to shakeout the legs after the rolling a couples hours before race
Preact
15 WU
Active
strides in spikes
3km race (10:41.48)
20 CD
hip mobility
stretch and roll at hotel
ice bath
The long bus ride made me motion sick but I was happy to feel better by race time. The hips were tight from sitting but I spent some good quality time with the roller as soon as we arrived. The race went pretty well. We went out pretty fast and I let a gap develop between maxie and I and I wasn't brave enough to make a big move to fill the gap. I was happy when the girls behind me tried to make a move but I held them off and none of them passed me. I need to focus on pushing through the middle and not being afraid to go and get someone ahead. I was happy to run faster than LU but I still don't think this is a reflection of my fitness. I really want to hit OUA standard so I need to just FIJG and not be afraid to be an exhausted lump at the finish line.
Thursday Jan 18, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Nice run around the turf today. Tried to focus on knee lift for the last bit but got going a bit to fast for off day so I went back to my shuffle. Hips were feeling tight at the start but feeling good by the end!
Wednesday Jan 17, 2018 #
Running 20:00 [3] 4.0 km (5:00 / km)
Preact
Roll
Lower leg exercises
20min barefoot around the turf
Nice run this morning. Wasn’t too bad waking up early this morning. The added weights for the lower legs felt like they were doing a lot more
Roll
Lower leg exercises
20min barefoot around the turf
Nice run this morning. Wasn’t too bad waking up early this morning. The added weights for the lower legs felt like they were doing a lot more
Elliptical 15:00 [3] 1.5 km (10:00 / km)
Nice effort on the elliptical today but close to the end one of the toes on my right foot felt numb which occasionally happens on the elliptical.
Cycling 15:00 [3] 1.5 km (10:00 / km)
Good effort on the bike. Don’t mind the bike. Excited to have my trainer up next year.
Strength 25:00 [3]
Hip mobility
Drills
Agility ladder
Med ball (4kg with 15 reps)
Resistance bands
Going to up med ball next time and focused on squeezing my butt to get more out of the squats
Drills
Agility ladder
Med ball (4kg with 15 reps)
Resistance bands
Going to up med ball next time and focused on squeezing my butt to get more out of the squats
Running 30:00 [3] 6.0 km (5:00 / km)
Preact
Roll
20min run
Full active
200m 35s
5min easy running
Hip moblility
Sit and push
Stretch
Roll
Ice bath
Nice run today. First time going into active without feeling exhausted in a long time. Nice and fast 200m, but felt like I needed a little cooldown before starting to stretch and roll. Fun to do it with the girls. Excited to race.
Roll
20min run
Full active
200m 35s
5min easy running
Hip moblility
Sit and push
Stretch
Roll
Ice bath
Nice run today. First time going into active without feeling exhausted in a long time. Nice and fast 200m, but felt like I needed a little cooldown before starting to stretch and roll. Fun to do it with the girls. Excited to race.
Tuesday Jan 16, 2018 #
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
Preact
Roll
Calf drops
Okie dokie ball
6mins swimming and kicking
Drills
2:15 going down by 15s to 15s
Deep water running till 45
Good pool workout today. Tried to really get after it and find ways to calm myself and push. HR got to 29 which is one of the highest. Need to work on my swimming though.
Roll
Calf drops
Okie dokie ball
6mins swimming and kicking
Drills
2:15 going down by 15s to 15s
Deep water running till 45
Good pool workout today. Tried to really get after it and find ways to calm myself and push. HR got to 29 which is one of the highest. Need to work on my swimming though.
Strength 30:00 [3]
Hip mobility
Drills
3 strides
Agility ladder (new exercises today added side ways through the ladder and jumping jacks)
Med ball (8lbs 15reps) time to move up
Resistance bands (new ones with torsional movement from the bottom and top from one knee)
Stretch
Roll
Ice bath
Drills
3 strides
Agility ladder (new exercises today added side ways through the ladder and jumping jacks)
Med ball (8lbs 15reps) time to move up
Resistance bands (new ones with torsional movement from the bottom and top from one knee)
Stretch
Roll
Ice bath
Running (barefoot) 35:00 [3] 7.0 km (5:00 / km)
Lower leg exercises
preact
nice run with maxie around the turf
Hip mobility
stretch
roll
got lost in conversation with maxie and we checked our watches at 34:45... oops but things are feeling good excited to race this weekend.
preact
nice run with maxie around the turf
Hip mobility
stretch
roll
got lost in conversation with maxie and we checked our watches at 34:45... oops but things are feeling good excited to race this weekend.
Monday Jan 15, 2018 #
Running 50:00 [3] 10.0 km (5:00 / km)
Preact
Lower leg exercises
Roll
2 x glute activation
15 WU
18mins of 1:45 steady 15s surge
17 CD
Hip mobility
Push and sit
Stretch
Roll
Ice bath
Good run today practiced having calm conversations when it started to hurt.
Lower leg exercises
Roll
2 x glute activation
15 WU
18mins of 1:45 steady 15s surge
17 CD
Hip mobility
Push and sit
Stretch
Roll
Ice bath
Good run today practiced having calm conversations when it started to hurt.
7 AM
Running (Barefoot) 20:00 [3] 4.0 km (5:00 / km)
Nice barefoot run around the track with the girls this morning.
Ended with
Hip mobility stretch and roll
Ended with
Hip mobility stretch and roll
Sunday Jan 14, 2018 #
Running 1:16:00 [3] 15.2 km (5:00 / km)
preact
4 lunges per leg
76 min long run
20 drills (next time do continuous)
hip mobility
basic
stretch
roll
ice after dinner
Nice long run today. I actually got a good sleep so that was nice. My calves were tight and the bottom of my left foot was a bit stiff when I first woke up but I rolled before I left and didnt feel either during the run. My butt got a bit cold today but other than that I would say I did good job at dressing accordingly. Tried to explore a bit today but I ended up taking us down paths that didnt seem to lead anywhere. Basic was good. I did 50 pushups in a row and all my abs + some extra exercises I like to do. My single leg bows were good, my ankle/foot issues I had are basically gone so my balance and stability has improved.
4 lunges per leg
76 min long run
20 drills (next time do continuous)
hip mobility
basic
stretch
roll
ice after dinner
Nice long run today. I actually got a good sleep so that was nice. My calves were tight and the bottom of my left foot was a bit stiff when I first woke up but I rolled before I left and didnt feel either during the run. My butt got a bit cold today but other than that I would say I did good job at dressing accordingly. Tried to explore a bit today but I ended up taking us down paths that didnt seem to lead anywhere. Basic was good. I did 50 pushups in a row and all my abs + some extra exercises I like to do. My single leg bows were good, my ankle/foot issues I had are basically gone so my balance and stability has improved.