Training Log Archive: JonoBlackIn the 7 days ending Apr 21, 2019:
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Sunday Apr 21, 2019 #
Running 28:32 [2] 5.73 km (4:59 / km) +58m 4:45 / km
shoes: S-lab 6 sg
Tokai loop with Dev. Easy easy
Saturday Apr 20, 2019 #
Running 50:52 [2] 9.54 km (5:20 / km) +355m 4:30 / km
shoes: S-lab 6 sg
Nek - out on jeep, back on contour. Adductors tight but otherwise feeling pretty fresh. Foot feeling fairly good again - happy chappy :)
Friday Apr 19, 2019 #
Running race 2:09:18 [5] 24.79 km (5:13 / km) +1017m 4:20 / km
shoes: S-lab 7 sg
Two Oceans - 4th behind Kane, unknown, Prodigal (3mins or so).
A minute or two slower than last year, which was surprising as it felt quicker.
Solid run all in all - tried to just keep it at a sustainable pace and finally get in a decent race this year, rather than be 'brave' and blow up or cramp etc.
Felt very controlled for the Newlands section. Struggled a bit on the jeep tracks - running alone and mostly just very bored and distracted if I'm honest.
Enjoyed the Oppelskop section and the support - Ross joined for a few kms. Actually ran quicker for the Ridge descent segment that last year which was surprising - felt very easy. Cruised in the last few kms as didn't see the need or have the motivation to push it. Adductors cramped as I hit the bike path despite feeling 100s all race...very weird?
Overall happy to just run consistently and the foot felt good the whole way (and feeling good after a few hours now).
Definitely can/should be a bit faster, but my endurance and tempo sort of ability just really isn't there at the moment with how these last few months have gone.
Lots and lots of work to do before Switzerland, but finally - for the first time this year - this feels like a step in the right direction
A minute or two slower than last year, which was surprising as it felt quicker.
Solid run all in all - tried to just keep it at a sustainable pace and finally get in a decent race this year, rather than be 'brave' and blow up or cramp etc.
Felt very controlled for the Newlands section. Struggled a bit on the jeep tracks - running alone and mostly just very bored and distracted if I'm honest.
Enjoyed the Oppelskop section and the support - Ross joined for a few kms. Actually ran quicker for the Ridge descent segment that last year which was surprising - felt very easy. Cruised in the last few kms as didn't see the need or have the motivation to push it. Adductors cramped as I hit the bike path despite feeling 100s all race...very weird?
Overall happy to just run consistently and the foot felt good the whole way (and feeling good after a few hours now).
Definitely can/should be a bit faster, but my endurance and tempo sort of ability just really isn't there at the moment with how these last few months have gone.
Lots and lots of work to do before Switzerland, but finally - for the first time this year - this feels like a step in the right direction
Running 10:00 [2] 2.0 km (5:00 / km)
shoes: S-lab 7 sg
Running 15:00 [2] 3.0 km (5:00 / km) +40m 4:41 / km
shoes: S-lab 7 sg
Thursday Apr 18, 2019 #
Running 26:01 [2] 4.4 km (5:55 / km) +197m 4:50 / km
shoes: S-lab 7 sg
Cecelia to contour with a few strides. Foot not so great today unfortunately, but was a bit slack with the rolling.
Wednesday Apr 17, 2019 #
Running 47:19 [3] 10.48 km (4:31 / km) +112m 4:17 / km
shoes: S-lab 7 sg
Trail and Tar greenbelt loop. Pretty solid easy pace, kinda worked out perfectly as a tapering run.
Wore the new slab 6s SG - very nice. A bit more solid than the 7s I think, but still super fast. Foot feeling good again - still aware of it but didn't feel as inflamed as it normally would on that sort of route
Wore the new slab 6s SG - very nice. A bit more solid than the 7s I think, but still super fast. Foot feeling good again - still aware of it but didn't feel as inflamed as it normally would on that sort of route
Tuesday Apr 16, 2019 #
Running 1:19:03 [2] 10.64 km (7:26 / km) +539m 5:56 / km
shoes: S-lab 7 sg
With Nolan by chance - Oceans, up snakebite, and then a little out on back on the ridge.
Feeling decent, foot not as good as yesterday but still better than it has been
Feeling decent, foot not as good as yesterday but still better than it has been
Monday Apr 15, 2019 #
strength 1:00:00 [3]
Session 2 again (wrist still sore, so can't do the session 1 stuff properly)
Note
Saw podiatrist today. As I kind of thought, it seems that orthotics aren't something that can help my foot. So focus from now on is to actually be consistent with the rehab, and not something that I do for a few days and then forget for a week.
Daily goal is at least 100 foot raises.
Daily goal is at least 100 foot raises.
Running 33:37 [4] 8.04 km (4:11 / km) +259m 3:36 / km
shoes: S-lab 7 sg
First run in s-labs. Fucking fantastic - first time I've felt smooth like that over trail in a year.
Also barely felt the foot, even on the downhill at the end. May be because of rest, but the foot landing was so much better without the excessive suplination.
Run started as a planned fartlek sort of thing, but started pretty fast and then just kept picking up the effort so turned into a hard tempo sort of thing. Almost all out on the final climb to snarch the cr.
Also barely felt the foot, even on the downhill at the end. May be because of rest, but the foot landing was so much better without the excessive suplination.
Run started as a planned fartlek sort of thing, but started pretty fast and then just kept picking up the effort so turned into a hard tempo sort of thing. Almost all out on the final climb to snarch the cr.