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Training Log Archive: therunningpaige

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running10 9:00:00 67.11(8:03) 108.0(5:00)
  Strength2 1:00:00
  Yoga1 50:00
  Pool Workout1 45:00 2.8(16:06) 4.5(10:00)
  Cycling1 15:00 0.93(16:06) 1.5(10:00)
  Elliptical1 15:00 0.93(16:06) 1.5(10:00)
  Total10 12:05:00 71.77 115.5

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Saturday Jan 27 #

Running 1:10:00 [3] 14.0 km (5:00 / km)

Preact
Roll
30min progression run (10min easy, medium, hard)
2min jr
Full Active
200m 37s
3min jog recovery
3 x (4 x 200m masterblaster style) with 4min between sets my partner was the awesome Rebekkah Pyle
20min CD (barefeet)
Hip mobility
push and sit (did 50, tried to do 51 but my arms gave in)
stretch
roll
ice bath

Good workout today! I was happy with the way the progression run went. Practiced having those calm conversations when it got tough. When I started to have negative thoughts I doubted my doubts. The 200ms were fun and tough. It was nice to have people to cheer on and support. Running the short fast stuff brings on a different pain than I'm used to. I had to hands in knees through our both the 2nd and 3rd set. I am excited to work more on speed. It's something out of my comfort zone, so that only brings growth.

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

Nice barefoot shakeout around the turf. My legs were a bit sore at the start but once I got moving things were feeling good.ended with hip mobility and a good hip flexor stretch.

Friday Jan 26 #

Running (Barefoot) 40:00 [3] 8.0 km (5:00 / km)

Nice shakeout with maxie around the turf. Got lost with time. Some random girl stopped us mid run to ask about strava. Some people keep kicking soccer balls at us but what else is new. Ended with a good stretch, heel drops, roll and an ice bath.

Thursday Jan 25 #

Running 20:00 [3] 4.0 km (5:00 / km)

Preact
Roll
Lower leg exercises
20min barefoot run

Good run this morning we were quiet but despite getting too
Little sleep I felt good.

Cycling 15:00 [3] 1.5 km (10:00 / km)

Good bike but my legs were chafing which was annoying and distracting

Elliptical 15:00 [3] 1.5 km (10:00 / km)

Elliptical actually went by pretty quickly and felt good.

Strength 30:00 [3]

Hip mobility
Drills
2 strides
Agility ladder
1 stride
Band exercises
Stretch
Med wall (15lbs for odd exercises, 10lbs for even, 15 reps)
Stretch
Roll
Ice bath

Running 52:00 [3] 10.4 km (5:00 / km)

Nice run through the hospital trails. Some places were slippery with the snow but it was nice to be outside. Ended with yoga for KINE class and my legs felt pretty tired after yoga.

Yoga 50:00 [3]

Yoga session for Kin after my run

Wednesday Jan 24 #

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

Preact
Roll
2 x glute activation
17:30 WU
Tempo loop (9:37)
Full active
200m 37s
3 x 50m accels
4 x (5 x 200m with 100m jr between reps) 2min jr between sets *spikes for last set
40.84, 42.77, 39.75, 43.34, 41.29 avg = 41.60
42.49, 40.95, 42.39, 40.84, 42.70 avg = 41.87
41.34, 42.04, 42.08, 41.15, 41.88 avg = 41.70
41.08, 40.74, 40.52, 40.77, 39.59 avg = 40.54
15CD
Hip mobility
Push and sit (50 push-ups in a row)
Stretch
Roll
Ice tub after class

Today I was feeling pretty tired but once I got going I found my energy. The tempo loop was the fastest yet but it felt like I wasn’t going super fast so that was nice. For the main portion of the wo I hit a Monday effort. I didn’t have to go to that place in my brain where I decide to push through and coax myself into accepting the pain. It was hard to run with so many of us in a group and keep the recoveries fast enough yet able to stay in a group.
7 AM

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

Did some leg swings prior because my hips were feeling very tight. Went into bed at 8pm and fell asleep just after 8:30pm. Got a nice rest. Nice run with Bek's.
Ended with hip mobility and hip flexor stetches

Tuesday Jan 23 #

Pool Workout 45:00 [3] 4.5 km (10:00 / km)

Preact
Roll
Okie dokie ball
6mins swimming and kicking
Drills (for B drive the arms fast and aggressively, for C emphasize the foot to the butt action by bribing your knee back)
Pool workout #4 (60, 45, 30, 15) with 15s between reps and 45s between sets
Deep water run till 45

Good workout this morning. I had a pretty awful sleep last night, a lot of waking up and restlessness. Once I got running around during okie dokie ball I got a bit more energy. Pool was good and during the interval portion I really pushed myself which hurt but felt good to practice getting to that wall and pushing against it HR got to 27 but it felt like one of the better pool workouts today.

Strength 30:00 [3]

Hip mobility
Drills
2 strides (75, 85)
Agility ladder
1 stride (95)
Med ball (4kg with 15 reps)
Band exercises (red)
Stretch
Roll
Ice bath

Running 53:00 [3] 10.6 km (5:00 / km)

Good offday run on the hospital trails. It was beautiful outside. Nice to see the sunshine!
Ended with 10mins of core
and then a good stretch

Monday Jan 22 #

Running 55:00 [3] 11.0 km (5:00 / km)

Preact
Lower leg exercises
Roll
2x glute activation
15WU
5x 4min tempo with 1min recovery
16CD
Hip mobility
Sit and push (50 consecutive push-ups)
Stretch
Roll
Ice bath

Good run today. My hips and left calf were feeling tight so I did some cupping and it loosened them up. Today went pretty well. I am still tired from the weekend but I still got in some good work. The warmup was a brisk one today. It was a solid Monday effort.
7 AM

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

Nice run with the girls this morning. Hips are feeling a bit restricted will do a good roll before practice.

Sunday Jan 21 #

Running 1:35:00 [3] 19.0 km (5:00 / km)

Preact
6 lunges per leg
95min LR
30 drills
hip mobility
strength y
sit and push
ice bath

Legs were tired from the previous days. Tried to go to shuniah but got lost and ended up in crappy footing zone but it was fun. Found Kip on the trails and he lead us back at a bit of a quicker pace. It was good to get pushed and be a follower. Dropped off the girls and Kip took me to Shuniah, footing was great there but it was fun. Explored on trowebridge for the first time and it was beautiful definitely want to try a few more trails in there and figure out shuniah. Strength was good and I caught a case of the silly's post run.
7 AM

Running 15:00 [3] 3.0 km (5:00 / km)

Nice shakeout this morning. The foot problem I woke up to was completely gone which was awesome! Nice to run first thing in the cool air.

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