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Training Log Archive: JCallender

In the 7 days ending Jan 25:

activity # timemileskm+m
  Running8 8:12:42 58.72(8:23) 94.5(5:13) 523
  Strength & Conditioning2 1:00:00
  Total10 9:12:42 58.72 94.5 523
averages - sleep:10.5

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Saturday Jan 25 #

11 AM

Running warm up/down 19:44 [3] 2.14 mi (9:13 / mi)
slept:9.0 shoes: VJ Irock

Running 1:06:13 [3] 7.73 mi (8:34 / mi) +523m 7:05 / mi
shoes: VJ Irock

DEVILS BURDENS LEG 2

The first time running this new Leg 2. A gently rising trail run, one short steep climb up West Lomond then one longer steep descent down, then more trails through the woods.

Running with Joe W, so operating a bit below race pace on the flatter bits, though I did have to work hard to stay with him on the descent. Horrendous head-wind on the way up West Lomond but otherwise a good day for running.

A solid time and enough to win us first mixed-team.

Running 19:44 [3] 2.14 mi (9:13 / mi)
shoes: VJ Irock

Friday Jan 24 #

7 AM

Running 59:46 [3] 7.0 mi (8:32 / mi)
slept:8.0 shoes: Nike Zoom Pegasus 31

Usual spin around Pollok and then in to town. Did some stride-outs by the Clyde, no pain/worries with the knee.

Thursday Jan 23 #

7 AM

Strength & Conditioning 30:00 [3]

3 sets:

Ball Wall Squats * 15
Runners Touch * 12
Push-Ups * 10
Swiss Ball Hamstring Curl * 15
Dead Bug Swiss Ball * 15
Single-Leg Glute Bridge * 15
Side-Plank Knee to Chest * 10 (Right side only.)
Swiss Quad-Ball Extension * 12
Russian Twist * 20
Mountain Climbers * 20
Single-Leg Squat * 10

No pain in my knee.
12 PM

Running warm up/down 19:15 [3] 2.12 mi (9:05 / mi)
slept:8.0 shoes: Black Nike Air Zoom Pegasus 34

Running 29:45 [3] 2.61 mi (11:24 / mi)
slept:8.0 shoes: Black Nike Air Zoom Pegasus 34

Hill Reps: 8 x 60s, 3 min rest.

Back of the Necropolis with Ian, Mark, John & Gary. Good session - felt strong throughout. No issues with the knee at all.

Running warm up/down 19:39 [3] 2.27 mi (8:39 / mi)
shoes: Black Nike Air Zoom Pegasus 34

Wednesday Jan 22 #

6 AM

Running 53:54 [3] 6.08 mi (8:52 / mi)
slept:7.0

Staying in Aberlour with work, did an out and back along the Speyside Way.

Had to cut the run short. Was in to my second stride-out and I suddenly got an acute tightness in my left knee. Jogged for a bit and it only got worse so had to walk the last mile.

Spent a long time stretching after.

Tuesday Jan 21 #

6 AM

Running 1:10:00 [3] 8.75 mi (8:00 / mi)
slept:8.0 shoes: White Adidas Supernova Sequenc

Loop of Pollok Park followed by a loop of Pollok Golf Course. Speed variations along the way. Legs felt quite heavy throughout.

Left my Garmin in the office, so distance/time is an approximation.

Monday Jan 20 #

7 AM

Strength & Conditioning 30:00 [3]

3 sets:

Ball Wall Squats * 12
Runners Touch * 12
Push-Ups * 10
Swiss Ball Hamstring Curl * 12
Dead Bug Swiss Ball * 15
Single-Leg Glute Bridge * 12
Side-Plank Knee to Chest * 10 (Right side only.)
Swiss Quad-Ball Extension * 10
Russian Twist * 20
Mountain Climbers * 20
Single-Leg Squat * 10

Legs stiff after yesterday, found the first set difficult.
12 PM

Running 1:01:00 [3] 7.5 mi (8:08 / mi)
slept:7.5 shoes: Hoka Clifton 5

Lunchtime trot along the Clyde with stride-outs on the Green. Legs not feeling too bad after yesterday.

First time running in the Hokas. Felt a bit weird for the first couple of miles but soon got used to them. A bit more of a bounce perhaps, or is that just my imagination.

Sunday Jan 19 #

1 PM

Running warm up/down 22:04 [3] 2.45 mi (9:00 / mi)
slept:9.0 shoes: Brooks N8 CX Spikes

2 PM

Running 31:38 [3] 5.43 mi (5:50 / mi)
slept:9.0 shoes: Brooks N8 CX Spikes

KILMARNOCK XC FESTIVAL

A low-key event in contrast to Stirling. Probably about 40 men in the field.

With nothing on the line my plan was to push slightly harder than I thought sensible to see how fitness is holding up. I sat off Niall's shoulder in 3rd place for 1 3/4 laps. He then got away from me and I slipped back to 7th. Wound it up a bit in the last 400m to try and catch the EKAC guy in front of me but I couldn't quite close the gap.

Although I was pushing hard I didn't feel like I was being reckless with the pace. I wasn't conscious of 'burning out' but I definitely slowed down. (Don't think I can blame this one on the mud as the course wasn't too bad.)

A good training run for the National - I've got a good idea of where I'm at fitness wise.

Splits - 5.26, 5.42, 5.55, 5.58, 6.09, 2.26

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Brooks N8 CX Spikes

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