Training Log Archive: JCallenderIn the 30 days ending Nov 30, 2018:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||
Friday Nov 30, 2018 #
Running 1:00:35 [3] 6.95 mi (8:43 / mi)
shoes: Adidas Blue Supernova Sequence
Thursday Nov 29, 2018 #
Running 59:57 [3] 7.07 mi (8:29 / mi)
shoes: Adidas Supernova Sequence 8
Wednesday Nov 28, 2018 #
Running 19:09 [3] 2.46 mi (7:47 / mi)
shoes: Nike Zoom Span 2
Running 26:14 [3] 3.71 mi (7:04 / mi)
shoes: Nike Zoom Span 2
Splits: 3.16, 3.17, 3.21, 3.28.
The beginnings of Storm Diana meant it was a windy day in Glasgow, running into a head wind for a portion of each rep. Felt like I mantained a consistent pace throughout.
Had to cut the session short at four reps on account of stomach troubles - was touching cloth for the last 100M of the 4th rep and by the time I'd grabbed my stuff and legged it to the nearest pub it was a photo finish!
Running 9:18 [3] 1.13 mi (8:14 / mi)
shoes: Nike Zoom Span 2
Tuesday Nov 27, 2018 #
Running 51:20 [3] 6.3 mi (8:09 / mi)
Monday Nov 26, 2018 #
Strength & Conditioning 28:00 [3]
The muscles round my left knee felt quite tense & sore at the start but felt stronger by the end.
Running 51:34 [3] 6.14 mi (8:24 / mi)
shoes: Adidas Blue Supernova Sequence
Legs felt heavy; a combination of the long run yesterday and S&C at lunch. Muscles around my knee felt sore throughout the day, but felt a lot better when running.
Sunday Nov 25, 2018 #
Running 2:30:52 [3] 21.04 mi (7:10 / mi)
shoes: Nike Zoom Span 2
Splits: 7.42, 7.14, 7.13, 7.09, 7.04, 7.08, 6.56, 7.06, 6.50, 6.58, 6.53, 7.00, 6.51, 6.51, 8.10, 7.51, 6.51, 7.08, 7.23, 7.07, 7.00
This felt quite hard, took me a long time to get going, legs quite stiff at the start, and the last couple of miles felt like a grind. Legs felt battered this afternoon post run. Definitely wasn't feeling too 'athletic' today!
Saturday Nov 24, 2018 #
Running 1:00:08 [3] 7.15 mi (8:25 / mi)
ahr:158 max:184 shoes: Asics GT 1000-6
Friday Nov 23, 2018 #
Strength & Conditioning 25:00 [3]
Massage 50:00 [3]
Running 58:55 [3] 7.04 mi (8:22 / mi)
shoes: Nike Zoom Span 2
Thursday Nov 22, 2018 #
Running warm up/down 18:58 [3] 2.29 mi (8:17 / mi)
shoes: Adidas Blue Supernova Sequence
Running 36:34 [3] 5.54 mi (6:36 / mi)
shoes: Adidas Blue Supernova Sequence
A slightly bigger group so opted for doing 75s efforts, rather than 400m.
3*75 - 434m, 434m, 418m
5k Tempo - 17 min, 10s (km split - 3.16, 3.26, 3.33, 3.28, 3.25)
3*75s - 402m, 402m, 402m
The tempo effort felt hard, but managed to keep the pace. A tough but enjoyable session.
Running warm up/down 10:29 [3] 1.25 mi (8:23 / mi)
shoes: Adidas Blue Supernova Sequence
Wednesday Nov 21, 2018 #
Running 59:35 [3] 8.48 mi (7:02 / mi)
ahr:161 max:190 shoes: Adidas Blue Supernova Sequence
Tuesday Nov 20, 2018 #
Running 54:20 [3] 6.35 mi (8:33 / mi)
shoes: Adidas Supernova Sequence 8
Left knee felt much better, still a bit tender.
Strength & Conditioning 24:00 [3]
Monday Nov 19, 2018 #
Running 51:37 [3] 6.24 mi (8:16 / mi)
shoes: Nike Zoom Span 2
Legs felt surprisingly good - though the pace was a bit slow.
Sunday Nov 18, 2018 #
Running warm up/down 19:46 [3] 2.48 mi (7:58 / mi)
ahr:160 max:172 shoes: Adidas Blue Supernova Sequence
Running race 56:18 [5] 10.0 mi (5:38 / mi)
ahr:125 max:179 shoes: Adidas Blue Supernova Sequence
A nice flat, 2 lap course. Cool and clear, the odd bit of wind - a fairly strong head wind in the last 1.5 miles. Ran with Stephen Crook of Stockport Harriers for the first 6 miles and then on my own thereafter. Put in a bit of effort for the last 400M to try and make up a place, but couldn’t catch him. Finished 11th.
A new distance for me so was a bit worried that I’d started too fast. By the time we got to 4M I knew I could maintain the pace - stayed comfortable and in control throughout. I probably had a bit left in the tank crossing the line, maybe should’ve gone a bit faster.
For some reason my splits are all over the place. It felt like a fairly consistent effort throughout and the odd slope/dead corner can’t exlain it. Miles 4, 8 & 9 were the windiest - a possible explanation? I was pushing harder for the last 3 miles.
Splits: 5.20, 5.37, 5.43, 5.49, 5.42, 5.41, 5.35, 5.44, 5.40, 5.24
Running warm up/down 19:30 [3] 2.4 mi (8:08 / mi)
shoes: Adidas Blue Supernova Sequence
Saturday Nov 17, 2018 #
Running 1:01:41 [3] 7.5 mi (8:13 / mi)
Avoided the hill reps - tried a small acceleration and that seemed to tweak the knee, I thought doing anymore would be asking for trouble.
Did a long foam roller session after.
Friday Nov 16, 2018 #
Running 1:00:45 [3] 8.43 mi (7:12 / mi)
shoes: Nike Zoom Span 2
Had a slight pain in my left knee after reps yesterday; I remember landing slightly awkwardly on my left foot during one of the efforts. Did a lot of foam rollering last night and that seemed to help. Was a bit worried about this morning but the knee seemed to be OK on the lunges and on the run. A slight tightness but nothing more.
Strength & Conditioning 26:00 [3]
Impact of each exercise on left knee:
Squats - A bit tight and awkward but OK.
Step-ups - Awkward but not painful. Made an unpleasant scraping sound when stepping up on my left leg.
Bulgarian Split-Squats - Left leg squats were fine. Interestigly, when doing right leg squats it was a bit sore when my left knee dipped down to full extension.
Thursday Nov 15, 2018 #
Running warm up/down 18:46 [3] 2.49 mi (7:32 / mi)
shoes: Asics GT 1000-6
Running 38:13 [3] 3.1 mi (12:20 / mi)
ahr:125 max:176 shoes: Asics GT 1000-6
200s; 35, 33, 33, 34
400s; 72, 67
800; 2 min 40s
400s; 74, 72
200s; 35, 37, 35, 35
A hard session, not helped by the wind at the Green. Definitely misjudged the 800 effort, but otherwise happy with the pace.
Running warm up/down 8:25 [3] 1.02 mi (8:15 / mi)
shoes: Asics GT 1000-6
Wednesday Nov 14, 2018 #
Running 59:47 [3] 7.67 mi (7:48 / mi)
shoes: Nike Zoom Span 2
Felt pretty fresh throughout.
Tuesday Nov 13, 2018 #
Running 49:13 [3] 6.16 mi (7:59 / mi)
ahr:136 max:167 shoes: Asics GT 1000-6
Calves felt quite tight.
Strength & Conditioning 22:00 [3]
Monday Nov 12, 2018 #
Running 49:21 [3] 6.4 mi (7:43 / mi)
ahr:153 max:180 shoes: Adidas Supernova Sequence 8
Did 6*stride-outs.
Sunday Nov 11, 2018 #
Running warm up/down 16:18 [3] 1.84 mi (8:52 / mi)
shoes: Adidas Blue Supernova Sequence
Running warm up/down 14:34 [3] 1.72 mi (8:28 / mi)
shoes: Adidas Blue Supernova Sequence
Running race 34:47 [3] 6.25 mi (5:34 / mi) +144m 5:12 / mi
shoes: Adidas Blue Supernova Sequence
A wet and miserable day for a race, some wind but not enough to make a significant difference I think. A new course this year, which allows for the pleasure of going up the hill in Bellahouston Park twice - 144M of climb involved now - and a couple of sharp corners. The latter weren't the best given the amount of wet leaves on the ground!
I was feeling rubbish going in to this; generally tired and my legs still a bit stiff & creaky from training this week. That notwithstanding, there's no point in half measures so I started aggressively and kept it that way throughout. I settled in to 7th position after the first km, with plenty of people chasing me. At 5km I'd made it up to 6th and was wondering if I could maintain this pace to the end. By 7km I knew I would be able to, just. I put it up a gear for the last km, passing a Giffnock North runner 400M before the end. I put it all out chasing a Cambleton athlete for the last 150M, though I realised I wasn't going to catch him but held on regardless. Amazingly, just 15M before the end I saw he was faltering a bit so I made a last-ditch sprint and nipped in just in front of him *I think* - it was that close.
Pretty happy with the position and the time given how I was feeling at the start.
Mile Split - 5.16, 5.41, 5.55, 5.50, 5.30
Saturday Nov 10, 2018 #
Running 1:00:00 [3] 7.5 mi (8:00 / mi)
shoes: Nike Zoom Span 2
Bad night's sleep last night - felt tired and stiff throughout. Under-powered on the reps.
Friday Nov 9, 2018 #
Running 59:45 [3] 8.34 mi (7:10 / mi)
ahr:146 max:170 shoes: Asics GT 1000-6
Thursday Nov 8, 2018 #
Running 11:28 [3] 1.49 mi (7:42 / mi)
ahr:119 max:149 shoes: Nike Zoom Span 2
Running 35:07 [3] 3.86 mi (9:06 / mi)
ahr:97 max:123 shoes: Nike Zoom Span 2
3.19, 3.14, 3.21, 3.17, 3.18
Hard session. Felt comfortable for the first 4 reps, the last one was a bit desperate towards the end.
Running 7:53 [3] 1.02 mi (7:44 / mi)
shoes: Nike Zoom Span 2
Strength & Conditioning 20:00 [3]
Wednesday Nov 7, 2018 #
Running 1:01:39 [3] 7.68 mi (8:02 / mi)
ahr:141 max:170 shoes: Nike Zoom Span 2
Did 6*stride-outs in the park.
Tuesday Nov 6, 2018 #
Running 49:55 [3] 6.16 mi (8:06 / mi)
ahr:163 max:190 shoes: Asics GT 1000-6
My ankles were remarkably stiff - perhaps as a result of the squats yesterday? Stupidly managed to bash my left knee stepping over a fence early on - fool!
Monday Nov 5, 2018 #
Strength & Conditioning 20:00 [3]
Running 50:49 [3] 6.19 mi (8:13 / mi)
ahr:184 max:202 shoes: Nike Zoom Span 2
Legs felt surprisingly good after yesterday. The usual Glasgow pollution was exacerbated by all the firework smoke.
Sunday Nov 4, 2018 #
Running 1:59:45 [3] 17.23 mi (6:57 / mi)
ahr:161 max:183 shoes: Adidas Supernova Sequence 8
Two and a bit laps of Loch Ossian on the land rover track - the odd incline here or there but otherwise a flat, soft route.
Felt pretty comfortable throughout - much better than last Sunday in fact. Left leg wasn't sore, just a bit awkward.
Saturday Nov 3, 2018 #
Hill Walking 3:00:00 [3]
Friday Nov 2, 2018 #
Running 59:19 [3] 8.4 mi (7:04 / mi)
ahr:163 max:179 shoes: Asics GT 1000-6
Massage 50:00 [0]
Thursday Nov 1, 2018 #
Running warm up/down 14:01 [3] 1.74 mi (8:03 / mi)
shoes: Nike Zoom Span 2
Did lunge warm-ups. Left leg still feels a bit weak/awkward, but wasn't painful doing the warm-ups.
Running 32:30 [3] 3.75 mi (8:40 / mi)
shoes: Nike Zoom Span 2
Splits: 386m, 402, 418, 402, 402, 402, 418, 418, 418, 402
A hard session, felt like I was pushing for each rep and I was knackered at the end.
Running warm up/down 1:35 [3] 1.11 mi (1:26 / mi)
shoes: Nike Zoom Span 2