Training Log Archive: therunningpaigeIn the 7 days ending Sep 22, 2018:
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Saturday Sep 22, 2018 #
Pool Workout 30:00 [3] 3.0 km (10:00 / km)
slept:8.5
A skip and swim
Straight leg bound and swim
Side shuffle and swim
Drills
4 x (60, 45, 30, 15) 15s between reps and 45 between sets
2 laps easy swim
Pretty good pool workout this morning. The different pool made it feel a bit odd at first but I made sure to still get some good work done. I wish i could’ve raced today, but my mind was not capable of letting my leg go and not fixate on it. My leg wasn’t great today but i know if will get better. I will be back and healthy and happy sooner than later!
Straight leg bound and swim
Side shuffle and swim
Drills
4 x (60, 45, 30, 15) 15s between reps and 45 between sets
2 laps easy swim
Pretty good pool workout this morning. The different pool made it feel a bit odd at first but I made sure to still get some good work done. I wish i could’ve raced today, but my mind was not capable of letting my leg go and not fixate on it. My leg wasn’t great today but i know if will get better. I will be back and healthy and happy sooner than later!
Elliptical 45:00 [3] 4.5 km (10:00 / km)
45 elliptical
Hip mobility
Sit and push (96)
Glute exercises
Stretch
Roll
Ice
Went on the nice ellipticals at st. Olaf. Got in a good steady effort. Really wanted to be out there today giving it my all but that wasn’t in the cards. Got in the most push-ups ever today. I didn’t settle and kept going till I collapsed. Was great to watch the team but I much prefer being on the other side of the line.
Hip mobility
Sit and push (96)
Glute exercises
Stretch
Roll
Ice
Went on the nice ellipticals at st. Olaf. Got in a good steady effort. Really wanted to be out there today giving it my all but that wasn’t in the cards. Got in the most push-ups ever today. I didn’t settle and kept going till I collapsed. Was great to watch the team but I much prefer being on the other side of the line.
Friday Sep 21, 2018 #
Running 20:00 [3] 4.0 km (5:00 / km)
slept:8.0
Preact
20min shakoeut of the course
3 strides
hip mobility
hamstring flossing
stretch and roll
I felt a lot better today than thursday. I used the stops to my advantage and stretched out my calf multiple times. My mind was fixated on my leg throughout the run. Decided not to race tomorrow because of my leg and the fact that my mind would be set on it and not on running my best. I am 100% racing at Griak next weekend though!
20min shakoeut of the course
3 strides
hip mobility
hamstring flossing
stretch and roll
I felt a lot better today than thursday. I used the stops to my advantage and stretched out my calf multiple times. My mind was fixated on my leg throughout the run. Decided not to race tomorrow because of my leg and the fact that my mind would be set on it and not on running my best. I am 100% racing at Griak next weekend though!
Thursday Sep 20, 2018 #
Pool Workout 1:00:00 [3] 6.0 km (10:00 / km)
slept:9.0
Preact and balance (105s)
60 min DWR
Hip mobility
Strength
Stretch, roll, ice bath
My leg didn’t feel great today so to minimize the pain I went in the pool. Hoping I can race this weekend.
60 min DWR
Hip mobility
Strength
Stretch, roll, ice bath
My leg didn’t feel great today so to minimize the pain I went in the pool. Hoping I can race this weekend.
Strength (Day 1 week 2) 20:00 [3]
2 x 10 deadlift (25, 60, 60)
2 x 10 elevated glute bridge (25)
2 x 10 dumbbell press (30)
2 x 10 landmine press (B.B. + 10)
I went down in weight for the dumbbell press to get the full range of motion and to do the twist at the top. Good challenge today.
2 x 10 elevated glute bridge (25)
2 x 10 dumbbell press (30)
2 x 10 landmine press (B.B. + 10)
I went down in weight for the dumbbell press to get the full range of motion and to do the twist at the top. Good challenge today.
Cycling 20:00 [3] 2.0 km (10:00 / km)
Commute x 2
Wednesday Sep 19, 2018 #
Cycling 30:00 [3] 3.0 km (10:00 / km)
slept:9.5
Went for a bike ride since the hangar is closed till Monday. Had an awesome sleep and feel better today both health and leg wise.
Running 1:10:00 [3] 14.0 km (5:00 / km)
Preact with balance and lower leg walks
Glute activation
15 WU
10 tempo
3mins
3 x (1km alternating 100m 10k with 100m 5k) with 2min recovery (3:51, 3:50, 3:48)
5mins tempo
15 CD
hip moblilty
Push and sit
Stretch, roll, ice in the lake
Today was okay. My leg bothered me in the WU and CD. I tried to not let it consume my mind for the workout but it was always there. The tempo felt strong and Maxie and I worked together which was awesome. The 1ks were challenging and I was hands on knees after the first one. Started hyperventilating in between 2 and 3 and had a panic attack but thankfully heather was looking out for me and helped me move past it. I definitely struggled today and got better. I was glad I did the workout and didn’t let my anxiety and doomsday thinking shut me down completely.
Glute activation
15 WU
10 tempo
3mins
3 x (1km alternating 100m 10k with 100m 5k) with 2min recovery (3:51, 3:50, 3:48)
5mins tempo
15 CD
hip moblilty
Push and sit
Stretch, roll, ice in the lake
Today was okay. My leg bothered me in the WU and CD. I tried to not let it consume my mind for the workout but it was always there. The tempo felt strong and Maxie and I worked together which was awesome. The 1ks were challenging and I was hands on knees after the first one. Started hyperventilating in between 2 and 3 and had a panic attack but thankfully heather was looking out for me and helped me move past it. I definitely struggled today and got better. I was glad I did the workout and didn’t let my anxiety and doomsday thinking shut me down completely.
Cycling 20:00 [3] 2.0 km (10:00 / km)
Commute x 2
Tuesday Sep 18, 2018 #
Cycling 30:00 [3] 3.0 km (10:00 / km)
Rebekkah and I tried to elliptical together, but there was only one free one, so I went on the bike until a free one was available about 10mins in I moved the bike to go beside rebekkah to talk. After 30mins an elliptical opened up.
Elliptical 15:00 [3] 1.5 km (10:00 / km)
went on the elliptical once it freed up until rebekkah was done, before I went into the pool.
Pool Workout 20:00 [3] 2.0 km (10:00 / km)
nice deep water run.
Cycling 20:00 [3] 2.0 km (10:00 / km)
commute
Pool Workout 50:00 [3] 5.0 km (10:00 / km)
slept:4.0
Preact with lower leg exercises
Balance
Okey donkey ball
2 x (6min swim and kick)
Drills
3 x (15, 30, 45, 30, 15) and 15s between reps 45 between sets
4 x 10s spring with 20s recovery
5 mins of DWR
Hip mobility
Drills
4 strides
Hurdle mobility
Hamstring flossing
Stretch, roll, ice tub
Had a pretty awful sleep, but despite that I still got some awesome work done and got better. My leg was stiff in the morning but once it got going it wasn't too painful. Wish I got a HR reading on the workout because I was giving her. When I focus on my form my cadence is not as high but I am getting much more out of it so I will keep focusing on form and working super hard.
Balance
Okey donkey ball
2 x (6min swim and kick)
Drills
3 x (15, 30, 45, 30, 15) and 15s between reps 45 between sets
4 x 10s spring with 20s recovery
5 mins of DWR
Hip mobility
Drills
4 strides
Hurdle mobility
Hamstring flossing
Stretch, roll, ice tub
Had a pretty awful sleep, but despite that I still got some awesome work done and got better. My leg was stiff in the morning but once it got going it wasn't too painful. Wish I got a HR reading on the workout because I was giving her. When I focus on my form my cadence is not as high but I am getting much more out of it so I will keep focusing on form and working super hard.
Monday Sep 17, 2018 #
Elliptical 35:00 [3] 3.5 km (10:00 / km)
slept:9.0
Nice elliptical shakeout this morning. Leg is feeling pretty good today, and sickness is a lot better (feel back to normal, but still have some symptoms). Ended with hip mobility, hamstring flossing, stretching and rolling
Running 50:00 [3] 10.0 km (5:00 / km)
Preact with lower leg walks
Balance (95s) and glute activation with clam shells
15 WU
15 tempo
20 CD
Hip mobility
Strength (day 2 week 2)
Stretch, roll, ice bath
Good workout for the most part. Warm up was blistering and awesome just went with it. Tempo felt strong and flowly until maxie past me and then I let my ego get the best of me and started to freak out rather than use it as a gift and opportunity. I need to believe that people are gifts and told to help me become the best version of myself not a threat.
Balance (95s) and glute activation with clam shells
15 WU
15 tempo
20 CD
Hip mobility
Strength (day 2 week 2)
Stretch, roll, ice bath
Good workout for the most part. Warm up was blistering and awesome just went with it. Tempo felt strong and flowly until maxie past me and then I let my ego get the best of me and started to freak out rather than use it as a gift and opportunity. I need to believe that people are gifts and told to help me become the best version of myself not a threat.
Strength 20:00 [3]
3 x 10 RFEs (10, 25, 25, 25)
3 x 12s A-skip
3 x 10/s anti rotation band push
3 x 10 plyo pushups
Good strength today. Had the endorphins from the run pumping through me. Hailee and I did a great job at cheering each other on and making sure we're getting the most out of each exercise! thanks Hai Hai!!
3 x 12s A-skip
3 x 10/s anti rotation band push
3 x 10 plyo pushups
Good strength today. Had the endorphins from the run pumping through me. Hailee and I did a great job at cheering each other on and making sure we're getting the most out of each exercise! thanks Hai Hai!!
Cycling 20:00 [3] 2.0 km (10:00 / km)
commuting
Sunday Sep 16, 2018 #
Running 1:16:00 [3] 15.2 km (5:00 / km)
slept:8.0
Preact with lunges (4) with balance (90s)
75 min long run
20 HOH drills
hamstring flossing
hip mobility
basic strength
Stretch, roll
Woke up today feeling a lot better in terms of sickness, but my right leg still fells a bit off. I was given an option to run for 75 or 45 and 45 cross training. Once I got going my leg didn't bother me. I went for the full 75. The hills were quite the gift this morning, I made sure to thank them as I coughed and wheezed my way up them. Some really nice chats today with the ladies.
75 min long run
20 HOH drills
hamstring flossing
hip mobility
basic strength
Stretch, roll
Woke up today feeling a lot better in terms of sickness, but my right leg still fells a bit off. I was given an option to run for 75 or 45 and 45 cross training. Once I got going my leg didn't bother me. I went for the full 75. The hills were quite the gift this morning, I made sure to thank them as I coughed and wheezed my way up them. Some really nice chats today with the ladies.