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Training Log Archive: Nicole_Tamming

In the 7 days ending Feb 10:

activity # timemileskm+m
  Running5 4:40:00 14.26 22.94
  Strength4 1:45:00
  Race1 1:30:00
  Pool Workout1 1:20:00
  Cross Training1 1:00:00
  Shake Out Run1 35:00 4.35(8:03) 7.0(5:00)
  Ice Bath2 20:00
  Total7 11:10:00 18.61 29.94

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Saturday Feb 10 #

Race (800m) 1:30:00 [5]

Pre-Act
Roll
15minsWU
Active WU

Strides

800m - 2:35

15min CD
Hip Mobility
Stretch
Roll

Going into the race today I was feeling a bit sore and stiff. My lower legs were bugging me a bit before getting warmed up but once I started the warm up they were not really a problem anymore. The race went fairly well. The first two laps of the race like always were really good and then once I got into the 3rd lap I began to feel the elastic acid building up in my legs so I started focusing on pumping my arms and making sure to stay focused on the people a head of me. The last lap I made sure to stay focused and engaged but I felt that my legs were not moving as fast as I hoped they would. I thought that the effort that I put out into the race today was not really shown through my time.

Friday Feb 9 #

Running 45:00 [3]

Pre-Act
Roll

10min Shake Out

Hip Mobility
Stretch
Roll

Just went for a short shake out run before the race tomorrow. Was feeling a bit sore on the outsides of my lower legs but once I got running I started to feel better and wasn't as sore. Ready to race tomorrow!

Thursday Feb 8 #

Cross Training (Bike and Elliptical) 1:00:00 [3]

Pre-Act
Roll
Lower Leg Activation

20mins barefoot running
15mins bike
15mins elliptical

Workout today when fairly good. My lower legs were really tight when running barefoot I found it hard to get my legs moving. When going on the bike and the elliptical though the legs were feeling fine then.

Strength 30:00 [3]

Hip Mobility
Drills
3 strides
Med. Ball
Resistant band
Stretch
Roll

Shake Out Run 35:00 [3] 7.0 km (5:00 / km)

My legs were feeling a bit better when going for this run. I went and saw Jo this afternoon before the run and she was able to relieve some of the tightness in my legs.

Wednesday Feb 7 #

Running 1:10:00 [4]

Pre-Act
Roll
2 sets of glute activation

WU loop
Tempo Loop (10:22)
Active WU
200m (38sec)
3 accels

2sets of 10x100m (average 17secs)

15mins CD

Workout today went very good. During the tempo loop, my legs were feeling a bit heavy so I was really focusing on pumping my arms. When coming inside and after the Active WU I was doing some quicker running today and I really enjoyed it. I definitely got to a Wednesday effort today because once I finished the last 100m of the second set I had my hands on my knees.

Strength 25:00 [3]

Hip Mobility
Push and SIt
Stretch
Roll

Ice Bath 10:00 [3]

Tuesday Feb 6 #

Pool Workout (Ladder) 1:20:00 [3]

Pre-Act
Roll
Okie-Dokie

6mins of swimming/kicking
Pool Workout: ladder
2 sets of 15, 30, 45, 1mins, 1mins, 45, 30, 15
11mins of deep pool running

The pool workout was good and I was pushing myself today focusing on form and staying up tall. I found today that my shoulders were very tight so I was trying to find different ways that I could relax them. Today I was really pushing myself to be better than last week and I felt like I really did accomplish that today.

Strength 30:00 [3]

Hip Mobility
3 Strides
Medicine Ball
Resistant bands
Stretch

Running 35:00 [3]

Monday Feb 5 #

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

Pre-Act
Roll
2sets of glute activation

15minsWU
Outside: 2sets of 1min, 2mins, 1min (1mins between reps, 2mins between sets)
Inside: 10mins race effort on the straightaways (jogging the first curve, walking 2nd curve)
15mins CD

Workout today went very good. I was feeling strong and fast. When running outside I was feeling very smooth and fast. When coming inside and running around the track for 10mins it was very challenging and it was pretty tiring but I know that this is what makes me stronger. I was really focusing on using my arms when it was getting hard when the arms are moving the legs will follow along. Overall, it was a good Monday workout because when going into the CD it was difficult at the start of it but after a couple of minutes I regained myself and was after to push though it.

Strength 20:00 [3]

Hip Mobility
Push and Sit
Stretch
Roll

Ice Bath 10:00 [3]

Sunday Feb 4 #

Running (Long Run) 1:10:00 [3] 6.8 mi (10:18 / mi)

Pre-Act
Lunges (5 per leg)

60min long run

Hip Mobility
Strength Y
Stretch
Roll

The long run went better than I thought it would. When I got up in the morning I wasn't happy to be running because I was tired and It was cold outside so I was not looking forward to the run. The first 10mins of the run were a bit difficult trying to get my sore legs moving but after that, I started to feel better and started to get into the groove.

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