Training Log Archive: therunningpaigeIn the 7 days ending May 11, 2019:
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Saturday May 11, 2019 #
Running 1:26:00 [3] 18.0 km (4:47 / km)
slept:6.5
Preact with balance
Glute activation and exercises
3 min to trailhead
3 loop progression (20:44, 16:32, 15:45)
30 min CD
Hip mobility
Push and sit
Stretch, roll, ice bath
Today was a good workout, I had a poor sleep last night, but told myself no excuses for the workout. Had Deena going through my head today. The first loop was nice to talk with Maxie. Second loop I went at a controlled faster pace and I felt smooth surprised myself with the time. I was a bit worried going into the 3rd that it might turn into a regression run, but I let go of that thought and focused on pushing and staying relaxed. I finished and had to go on the ground, but I think that I could've gone harder sooner since I wasn't throwing up. I need to take more risks and push from further out and explore my limits. Legs felt nice and heavy in cooldown. Good strength after.
Glute activation and exercises
3 min to trailhead
3 loop progression (20:44, 16:32, 15:45)
30 min CD
Hip mobility
Push and sit
Stretch, roll, ice bath
Today was a good workout, I had a poor sleep last night, but told myself no excuses for the workout. Had Deena going through my head today. The first loop was nice to talk with Maxie. Second loop I went at a controlled faster pace and I felt smooth surprised myself with the time. I was a bit worried going into the 3rd that it might turn into a regression run, but I let go of that thought and focused on pushing and staying relaxed. I finished and had to go on the ground, but I think that I could've gone harder sooner since I wasn't throwing up. I need to take more risks and push from further out and explore my limits. Legs felt nice and heavy in cooldown. Good strength after.
Running 35:00 [3] 7.0 km (5:00 / km)
Nice shakeout with Rebekkah around the turf. Ended with hip mobility and hip stretches.
Friday May 10, 2019 #
Running 41:00 [3] 8.2 km (5:00 / km)
slept:9.0
Good run from the track shack. Went down to the marina and then did some laps of hillcrest park. Gorgeous morning.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Thursday May 9, 2019 #
Pool Workout 50:00 [3] 5.0 km (10:00 / km)
slept:8.5
Preact with balance and flossing
48 min DWR
2 length sprints
1 flutter sprint
Hip mobility
Drills
Strength
Stretch, roll, ice bath
Good DWR today. Legs felt fine in terms of injury but lacked some pep. It was nice to not have to rush after workout and get in the ice tub.
48 min DWR
2 length sprints
1 flutter sprint
Hip mobility
Drills
Strength
Stretch, roll, ice bath
Good DWR today. Legs felt fine in terms of injury but lacked some pep. It was nice to not have to rush after workout and get in the ice tub.
Strength 20:00 [3]
3 x 10 RFEs (25)
2 x 15s A-skip
3 x 10 band push
3 x 10 plyo push-ups
3 x 10/s shoulder taps
Good strength. RFEs were a good challenge.
2 x 15s A-skip
3 x 10 band push
3 x 10 plyo push-ups
3 x 10/s shoulder taps
Good strength. RFEs were a good challenge.
Running 1:10:00 [3] 14.0 km (5:00 / km)
Met up with Beks as a break from work. Ran around 40 outside and 30 bf on the turf. It was nice to split up the work and I felt more focused when I went back.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Wednesday May 8, 2019 #
Running 27:00 [3] 5.4 km (5:00 / km)
slept:8.5
Shakeout from home ending with hip mobility and stretching.
Cycling 40:00 [3] 4.0 km (10:00 / km)
Running 1:45:00 [3] 21.0 km (5:00 / km)
Preact with glute activation
15 WU
Loop at tempo 6:42
5 mins of active
3 loops continuous (6:35, 6:48, 6:54)
3 min jog recovery
2 loops continuous (6:47, 6:50)
3 min job recovery
Full active
Strides
1500m race (5:24.10)
16 CD
Hip mobility
Push and sit
Stretch
Today was an okay workout. I felt like I was on the verge of breaking down the entire day, but held it together which I’m happy about. Had to take a couple moments to just stop and breathe. Throughout the workout I kept thinking emotions do not dictate effort I did a decent job at believing that but at moments thoughts of my long physical day at work crept in, but once I recognized they were trying to come up with an excuse to run bad I would push. I need to work on pushing throughout and accepting the pain early on. I was not super excited to rave the 1500m because I was afraid of bruising my ego, but I got over that and I thought I ran it well. I used the little boys around me and I didn’t let people beat me unless they were better Han me on the day.
15 WU
Loop at tempo 6:42
5 mins of active
3 loops continuous (6:35, 6:48, 6:54)
3 min jog recovery
2 loops continuous (6:47, 6:50)
3 min job recovery
Full active
Strides
1500m race (5:24.10)
16 CD
Hip mobility
Push and sit
Stretch
Today was an okay workout. I felt like I was on the verge of breaking down the entire day, but held it together which I’m happy about. Had to take a couple moments to just stop and breathe. Throughout the workout I kept thinking emotions do not dictate effort I did a decent job at believing that but at moments thoughts of my long physical day at work crept in, but once I recognized they were trying to come up with an excuse to run bad I would push. I need to work on pushing throughout and accepting the pain early on. I was not super excited to rave the 1500m because I was afraid of bruising my ego, but I got over that and I thought I ran it well. I used the little boys around me and I didn’t let people beat me unless they were better Han me on the day.
Tuesday May 7, 2019 #
Running 1:15:00 [3] 15.0 km (5:00 / km)
Pretty pooped from work today. But I got er done. Need to come up with a 75 min route from home so I can turn off my brain and just run.
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
slept:8.0
Preact, glute band exercises, balance
6 mins swim
Drills
The d-man
DWR to 45
Hip mobility
Drills
Learn the “K” drill
5 strides
Partner med ball with Maxie
Stretch
Today was good. I woke up not super excited for pool, but once I got in the water things changed. Had a good workout. HR only
got to 27 despite feeling like I was busting my butt.
6 mins swim
Drills
The d-man
DWR to 45
Hip mobility
Drills
Learn the “K” drill
5 strides
Partner med ball with Maxie
Stretch
Today was good. I woke up not super excited for pool, but once I got in the water things changed. Had a good workout. HR only
got to 27 despite feeling like I was busting my butt.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Monday May 6, 2019 #
Running 33:00 [3] 6.6 km (5:00 / km)
slept:9.0
Shakeout from the house this morning. Ended with hip mobility and stretching. The left knee is the tiniest bit off.
Running 55:00 [3] 11.0 km (5:00 / km)
Preact with balance and glute activation
15 WU
5, 4, 3, 2, 1 with 2’ after 5/4, and 1’ for 3/2/1
CD to 55
Hip mobility
Strength
Stretch, roll, ice bath
Today was good. I wanted to claim to the excuse of being tired after a day of work, but I didn’t and got in a good workout instead of feeling sorry for myself.
15 WU
5, 4, 3, 2, 1 with 2’ after 5/4, and 1’ for 3/2/1
CD to 55
Hip mobility
Strength
Stretch, roll, ice bath
Today was good. I wanted to claim to the excuse of being tired after a day of work, but I didn’t and got in a good workout instead of feeling sorry for myself.
Strength 20:00 [3]
3 x 10 deadlifts (45)
3 x 10/leg elevated bridge
3 x 10 bench press (27.5)
3 x 10 elevated push-ups
3 x 10/leg elevated bridge
3 x 10 bench press (27.5)
3 x 10 elevated push-ups
Cycling 10:00 [3] 1.0 km (10:00 / km)
Sunday May 5, 2019 #
Running 1:33:00 [3] 18.6 km (5:00 / km)
slept:6.0
Preact with 6 lunges per leg
90 min long run
30 HOH drills
Hip mobility
Basic strength
Stretch and roll
Decent run today. My legs were a little beat up from workout and I was tired from a mediocre sleep so I was happy to have the girls and popcorn out. Lots of laughter and stories which made the time go by fast. Ran some fun trails in shuniah. A little girls joined me for part of strength.
90 min long run
30 HOH drills
Hip mobility
Basic strength
Stretch and roll
Decent run today. My legs were a little beat up from workout and I was tired from a mediocre sleep so I was happy to have the girls and popcorn out. Lots of laughter and stories which made the time go by fast. Ran some fun trails in shuniah. A little girls joined me for part of strength.