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Training Log Archive: therunningpaige

In the 7 days ending Apr 28, 2018:

activity # timemileskm+m
  Running8 10:10:00 75.81(8:03) 122.0(5:00)
  Streching2 50:00
  Pool Workout1 50:00 3.11(16:06) 5.0(10:00)
  Strength2 45:00
  Elliptical1 15:00 0.93(16:06) 1.5(10:00)
  Cycling1 15:00 0.93(16:06) 1.5(10:00)
  Total9 13:05:00 80.78 130.0
averages - sleep:8.4

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Saturday Apr 28, 2018 #

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

Walk to the race
Full Active
10K race 41:11
Hip mobility
Walk back to house

I woke up this morning and my legs still felt like absolute crap. I rolled and did what I could before to help loosen them up, but I I know I was going to have to put it behind me and not use them as an excuse. I read my manual and reminded myself of all the things we've talked about since the beginning of the year. My legs didn't ease up as I began warmup. I just kept reminding myself that I have to put the work in and dig deep, this is what's going to make me stronger. As much as I wish I had fresh legs instead of dead legs this was practice to dealing with discomfort. I had no idea how fast I was running, as the splits were in miles which are foreign to me. I was hoping to run a lot faster than I did. My body was urging me to ease off, but I told myself to just go and this is what matters, running when I feel like crap. At the half way mark I was feeling very spent and the time was far from where I should've been, but I told myself that now is when I have to go. I was smiling and making some weird sounds on off till the end. Quite a few people went by and my legs didn't have much to respond with, but they kept me chasing. There was a lady who I was around for the entire race and I really wanted to beat her. I told myself I was going to be the first one to the line no matter how much it hurt and I did that. I ended on the ground and exhausted. I thought it felt like someone had smashed my legs with hammers before I started, but after it felt like they had been run over. It took me some time to find enough energy to start cooldown, but I did and stuck to soft surfaces for the most part. It was slow but I knew that making myself run I was going to feel better later. I don't think my legs have every felt so trashed! Rolling was very painful and bending down was very hard. If I focus on just the time it's easy to be upset about the race, but looking at how I ran with how my body felt I feel bette. I am interested to know how I will run when I'm not running 130km/week but I will have to be patient. This is supposed to be hard and I will get rewarded in 4-6 weeks. I still have things to improve on, for the mental side of things, but I have come a long way. There are much more encouraging thoughts coursing through my head.

Friday Apr 27, 2018 #

Running 39:00 [3] 7.8 km (5:00 / km)

After we got our bibs and dropped our stuff off at the air bnb we went for a shakeout. My legs were very sore from the car ride and weights yesterday. The boys did their own thing and I did mine. They started to feel a bit better once I was at there for like 15mins. Stopped to watch the start of the kids 2km and all their great pacing strategies. I got a bit lost coming back home and did more than I wanted to... this is like the one time I wanted to do less hahaha. Ended with hip mobility and stretching and rolling. After dinner I made an ice bath with a tub that doesn’t plug by placing a tea cup over the plug. Getting excited for tomorrow. I can hope my legs will fee better but even if they don’t I can still run well while being tired and sore! The race result is defined by emptying the tank the time is just icing on the cake.

Thursday Apr 26, 2018 #

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

Lower leg walks and calf drops
20min barefoot

I finally got a good night's sleep, although I didn't get to bed as early as I wanted but I still got a solid nights rest. I was pretty physically fatigued this morning, so it took a bit to get going.

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

Really good bike today! not much else to report.

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

Hip mobility
4 strides in spikes
speed ladder
ice bath

Really good elliptical today too.

Strength 20:00 [3]

RFEs WU: 15
12, 10, 8 (25)
3 x 10s running A's
Band push outs 3x10/s (red, blue, blue)
Plyo-pushups 3x10
shoulder taps 3 x 6/s
planks 3 x 30s

RFEs were a good challenge as always, 12 was super challenging and made all the other ones just as hard.

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

Belrose loop with Tpain after a long day and week. Once we got going it was nice and it was sunny out which was nice. Ended with hip mobility. The beefy part of my calf was a bit sore after sitting, but I didn't notice it on the run. I iced later in the evening after finally unpacking.

Wednesday Apr 25, 2018 #

10 AM

Running 35:00 [3] 7.0 km (5:00 / km)

Did my shakeout a bit later then usual. I woke up resl’y Hungry and felt very felt in terms of energy so I went to eat after doing some packing. Feeling s bit stressed with the whole moving situation so it was nice to run and take my mind off it for a bit.
11 AM

Streching 20:00 [3]

After my shakeout instead of just doing hip mobility and being on with my day, I also did the stretch routine, rolling, and ice bathed. My glutes were feeling a bit restricted and tired this morning so I focused on opening them up as well as my hips.
4 PM

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

Lower leg walks
15 WU
tempo loop (4:25)
Active with 4 strides
double decker Brazilian sandwich with loop bread (24, 30, 25) with 2' inbetween
18min cooldown
Hip mobility
Hurdle Mobility
Ice bath after dinner

My mind was not where it should've been today. I am feeling very overwhelmed. I have been doing a lot of stressing and the demands I have are not allowing me to do as much resting as I would like with moving and just finishing exams, but I doing my best to not boil over. I am very glad and proud of myself to have kept it together today. A year ago I would've made many excuses and had a breakdown if I was in the same situation. But I have been making dealing with adversity and not being so volatile a priority and I have come a long way. I feel like a totally different person, and a better one. I was feeling sorry for myself at the start of the workout and was on the brink of tears. I tried to focus on the moment, but ended up still feeling sorry and making excuses as to why I wasn't running great. I remembered the quote about "you can either make yourself miserable, or make yourself better, the amount of work you do is the same" my mindset changed and I began to enjoy the workout. I also remembered our talk after pool and I made sure to get to a Wednesday effort and do my best to stick with Noah and Maxie, I have no excuse to not hit the effort and since I was tired this meant I was going to get a lot out of today, and learn how to put my other worries behind me and still get a quality workout done. I need to have that mindset from the start, but this is a process and I am just proud to see how far I've come and also how much I have to learn. Thank you everyone for making this year one of the best, if not the best year and time I have had. I am truly grateful to have you all in my life and have the opportunity to be on the team and pursue my passion.

Tuesday Apr 24, 2018 #

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

Spike ball (Beks and I need to work on our game)
6mins swimming
(15, 30, 30, 15, 15, 30, 30, 15) x 2 set 3: (15, 30 x 3 HOH, 15) 15’ between reps and 45’ between sets
13 deep water running
Hip mobility
Drills HOH
4 strides
Speed ladder
Hurd’e Mobility
Ice bath

Really good workout today! I really just went for it during the intervals and just embraced it. The harder it was the better. I had a really good head on my shoulders. I got my HR to 29 for the first time this season, so I was really happy with that. Again I need to constantly remind myself of heel to butt on the strides and also to bring my spikes next week.

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

Nice run with Maxie. Started off pretty clunky but we got going at the end. Ended with some hip mobility and stretching. It was nice outside.

Monday Apr 23, 2018 #

Running 35:00 [3] 7.0 km (5:00 / km)

Nice run around the turf, it was a nice solo pursuit without my usual partners in crime. I made an effort not to check my watch frequently and got into a nice rhythm. Ended with hip mobility. I was going to sleep in and go to breakfast and run before my appointment, but my body got me up at regular time so I went with it. Feeling a bit drained today after the constant wear from exams.

Streching 30:00 [3]

After my appointment with Blake, I went through the stretch routine, rolled, and had an ice bath.

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

Lower leg walks and calf drops
2 x glute activation
Drive to boulevard
15 WU
20’ (3:30, 30) steady surge
25 CD (Maxie and I got lost in conversation)
Hip mobility
Ice bath

Good workout today! I felt good at the start and for the first few surges but then Maxie and Ben got away and I didn’t go with them, instead of focusing on the GAO i focused on myself and getting the most out of it. Some unproductive thoughts came in but i would acknowledge them for what they were, just a thought, and being my mind back to the present and wanting it. I also tried to focus on heel to butt for the surges. Definitely finished at a Monday effort.

Strength 25:00 [3]

Deadlifts: WU x 10 (25), set 1 x 12 (55), set 2 x 10 (60), set 3 x (65) - I dropped the bar after 5 because my hands were super sweaty in the last one so i quickly got the bar and did 4 more

Elevated glute bridge (3 x 8) 15, 15, 25

Dumbbell bench press 3x12,10,8
30 (tried 35 for the first set but dropped a weight, so I went down and just focused on full range of motion and still was barely able to finish)
landmine press 3x12,10,8

Elevated push ups to max

Sunday Apr 22, 2018 #

Running 1:41:00 [3] 20.2 km (5:00 / km)

6 lunges per leg
141 min long run
30 HOH drills
Hip mobility
Strength Y
Stretch, roll, ice bath

What a gorgeous day! The trails were very slippery and sloppy. Some rather large puddles with a thin film of ice allowed me to ice my feet and caves mid run! We made the most of it. Shuniah wasn’t awful but Maxie and I vouched to go on the roads for the final part of the run. Once we got to the roads I felt awesome and let it roll. Maxie turned back but I didn’t want to do just run back and forth along the same lake so i ventures over to onion lake road and ran in the nice gravel shoulder as much as possible. My calf was feeling good today after the cupping yesterday! Good strength afterwards.

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

Nice shakeout before dinner and my last exam!! Ran in the shoulder of the bike path and down the dirt road and back. It was so nice! Hip mobility then off to finish first year!

After my exam I did some hip flexor and glute stretches and ice bathed.

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