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Training Log Archive: AORR

In the 7 days ending Feb 3:

activity # timemileskm+m
  running8 8:45:00 73.0(7:12) 117.48(4:28)
  Total8 8:45:00 73.0(7:12) 117.48(4:28)
averages - sleep:9.1

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Saturday Feb 3 #

8 AM

running (Running) 1:10:00 [3] 9.5 mi (7:22 / mi)
slept:8.0

70’ easy + hills

Hamstring beginning to feel a lot better, but kept the pace easy, hills were stronger and no issues

Friday Feb 2 #

6 AM

running (running ) 1:10:00 [3] 9.54 mi (7:20 / mi)
slept:8.0 shoes: adizero tempo

70' easy + strideouts.

There appears to have been no negative effect from last nights session, and the strideouts in terms of form/ pace was good. The general level of intensity also appears to be declining.

Thursday Feb 1 #

7 PM

running (running ) 1:10:00 [4] 10.55 mi (6:38 / mi)
slept:8.0 shoes: adizero tempo

Aim was to join the club session, however my left hamstring was painful when I tried to push the pace so the final session was;

10' easy + 50 moderate ( 6:20 min/miles ) 10 easy.

While my hamstring appears to still be sensitive, I thought it was better not to push the pace any more aggressively.

Wednesday Jan 31 #

6 AM

running (runnning) 1:15:00 [4] 10.41 mi (7:12 / mi)
slept:8.0

75' easy + speed variations

the left hamstring began to tighten in the second half of this run, so kept the pace easy and did not add speed variations.

Legs and significantly better than they were yesterday, so moving in the correct direction

Tuesday Jan 30 #

6 AM

running (running) 45:00 [4] 6.1 mi (7:23 / mi)
slept:8.0

45' easy

pace kept very slow, hamstring and calves very tight
8 PM

running (running) 45:00 [4] 6.1 mi (7:23 / mi)
slept:8.0 shoes: adizero tempo

45' easy

Decided to do two 45' easy runs today to hopefully help with the recovery of the legs from cross country

Monday Jan 29 #

8 PM

running (running) 45:00 [5] 5.8 mi (7:46 / mi)
slept:8.0

45' easy

The pain in my legs did not worsen during the run, but from an effort perspective that was exceptionally high. However post run the my legs felt more flexible and less painful.

Thank you for the email, and the update to the training programme. I think to do an easy run has contributed to the recovery, despite the actual run being so painful.

A question I have about the progression run you have set for this Sunday ( 4th Feb). You have put down the paces for the progression run. However, I am wondering with my marathon target for this spring, (specifically in light of the sort of time I would like to target), how these paces help get me towards that goal? In short, if at no point during the progression run do I hit the target marathon pace, how can I ever get comfortable running at that marathon pace?

Sunday Jan 28 #

10 AM

running (running) 1:45:00 [5] 15.0 mi (7:00 / mi)
slept:8.0 shoes: adizero tempo

90' to 2 hours moderate pace

Running time 1h 45' easy pace.

Hamstring / gluts / Soleus all extremely tight, hence the pace was forced to be slow, actually do not think I have ever felt that bad after a cross country.

Did core session, and additional stretching and foam rolling.

I have not run this morning, and will see how the legs feel tonight before deciding if I do an easy run or not, think you would agree this is the correct approach to take?

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