Training Log Archive: hayleebeeIn the 1 days ending Jul 16, 2018:
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Monday Jul 16, 2018 #
Running (Weekly logs ) 8:20:00 [3] 100.0 km (5:00 / km)
June 30
10 min shake out
Hip mobility
Stretches
Rolling
Took it easy tonight in prep for the big run. Did some long time stretching and working things out best I could. Little anxious about tomorrow but I know competition will be little and it’s just a gauge to see where I’m at.
July 1 race day
Pre act
10 min run
Some dynamic stretches
10 km run- 45:26
10 min cool down
Stretches
The race setup was kinda weird but I felt ready to roll after my warmup. They made us stand around at the start line for about 10 min so things tightened up for me so my stride was choppy and not at all flowy. First 5 km I ran strong and was happy with a middle time of 21 min. Coming back on the homestretch, I started really struggling around 7km and couldn’t get my rhythm back like the first 5 km. My goal was to break 40 min for the ten km today, so I was short on that and a little disappointed, despite that I was the first female finisher and kept pace with a couple of the males in front but I think perhaps if I had more people to run with that again would help me with pace. A little disappointing but still a good experience and for me it was all about trying to bring the fun back into running for me today.
July 2
Pre act
Lunges x4 each leg
30 min run
Hip mobility
Drills- last set HOH
Strides 75% 85% 95% HOH
Stretches
Rolling
I felt lethargic and sore today but still tried to keep focusing on working hard. My shoulder didn’t bug me today which was a sigh of relief considering all the pain from race day. Overall just an average run.
July 3
Pre act
10 min warmup
10 min Brazilians (1 min run) usual 5 exercises
10 min cooldown
Hip mobility
Stretches
Gosh I seemed to be dragging today, I tend to be feeling the Brazilians early on and really work hard and end up with the good effort but I still feel like I’m lacking with these even though I’m giving it my all. Body is sore but at least that means I worked as hard as I thought in that race.
July 4
Pre act
Lunges x 3
45 min run
Drills HOH 20x
Hip mobility
Stretches
Rolling
Started off in this run not feeling so great, tired and legs felt extremely heavy and tendinitis is definitely full strength in my shins again. Had the quad go and pace me again and took on some really challenging terrain which left me feeling drained but accomplished. Still pretty sore and think my body needs a break, have a frozen water bottle which I’ve been using on my calves that seem to help.
July 5
Pre act
Lunges x4 each leg
30 min run
Drills. Last set HOH
Hip mobility
Stretches
Ice
Something felt off in this run. I felt choppy and stiff, we had some good heat today so that always makes it tough running in + 30 with the elevation up here but despite all that I worked hard but my legs didn’t seem to follow through, by the end of the run things weren’t going great and I wonder if I’ve done something to my shins. Took the day off strides and stood in the lake to ice them down and see if they improve any bit.
July 6
Pre act
10 min warmup
10 min steady
10 min hard
5 min easy
Hip mob
Stretches
My training has seemed off for the last couple of runs. Today felt the same choppy uneven flow and it felt like it took all my effort to pick my feet off the ground. I’m running the fishing lodge by myself this weekend so maybe the added stress and responsibilities it taking the focus away from
My running. My calve didn’t seem worse today but it was still a bother to run in and noticed it a lot more in the easy after all the effort in the run.
July 7
Pre act
Lunges x 4
30 min run
Hip mobility
Stretches
Today felt off too, need to get back into the rhythm and just accept and move past these last few days. Lots going on here so I’ve been a bit distracted. Can’t wait to get back on some softer ground soon. Kind of excited to see how I do when I don’t have to worry about rolling an ankle or pounding my feet on the rocks!
July 8
Pre act
10 min warmup
10 min steady / surge (2:30-:30)
10 min cooldown
Hip mobility
Stretches
Today went better. Finally felt like I’m working out of my rut. Embraced the run today and did my best to keep the focus on the run.
July 9
Pre act
Lunges x 4
30 min run
HOH drills
HOH strides -75% 85 % 95 %
Hip mob
Stretches
Ice.
One of my better runs today. Had the pace I wanted and worked on consistency on different terrains. Legs are starting to wear down a bit but it’s typical for the body to start hurting on the good runs like today’s
July 10
Pre act
5 min easy run to hill
2 km hill run
1 set of pushups(10) jumping jacks(25) standing lunges (20) supermans(20) deep squats(15)
2 km hill run
5 min run back to camp
Hip mobility
Stretches
I took advantage of the great hill we have here. We have a lake that is about a hour hike from camp here due to the huge elevation (close to 1000 feet gain) that I decided to run today. Was an incredibly tough grind and had to be careful because it was a rough trail but got in deep making my way up. Legs were the first to go and the Yukon climbing mountains will help condition them more. Overall went pretty good and didn’t roll an ankle in the process!
July 12
Pre act
Lunges x4
45 min run
HOH x20
Hip mobility
Stretches
Today went good. Held a pretty good pace but feeling really sore from the hills yesterday and today was pretty rough on the hips. Got attacked by a bird so that was pretty exciting!
July 14
Pre act
Lunges x4
30 min run
Hip mobility
Stretches
Took today as a shakeout day. Needed to loosen the hips and try and loosen the stride. Had a tough run because I just ate a big supper and was feeling heavy. Planning on running a mock time trial tomorrow to see how I’m doing.
July 15
Pre act
5 min warmup
4 km time trial
5 min cooldown
Hip Mobility
Stretches
I was happy with today, I knew it was going be tough but I really embraced it. The majority at least. This run has two really solid hills that slowed me drastically and after the second one I felt like I was done but I went and ran the last K just as fast as the first. Feeling beat up now but can’t change that and just happy that I’m working hard enough to feel my muscles working. 4 km time was 18:00 flat.
June 16
Pre act
Lunges x 4
30 min run
Drills HOH
Strides, HOH 75% 85% 95%
Hip mobility
Stretches
Today went good. Different elevation again and really felt the improvement from training at such a high altitude. Not feeling great from yesterday’s effort but still happy with it.
10 min shake out
Hip mobility
Stretches
Rolling
Took it easy tonight in prep for the big run. Did some long time stretching and working things out best I could. Little anxious about tomorrow but I know competition will be little and it’s just a gauge to see where I’m at.
July 1 race day
Pre act
10 min run
Some dynamic stretches
10 km run- 45:26
10 min cool down
Stretches
The race setup was kinda weird but I felt ready to roll after my warmup. They made us stand around at the start line for about 10 min so things tightened up for me so my stride was choppy and not at all flowy. First 5 km I ran strong and was happy with a middle time of 21 min. Coming back on the homestretch, I started really struggling around 7km and couldn’t get my rhythm back like the first 5 km. My goal was to break 40 min for the ten km today, so I was short on that and a little disappointed, despite that I was the first female finisher and kept pace with a couple of the males in front but I think perhaps if I had more people to run with that again would help me with pace. A little disappointing but still a good experience and for me it was all about trying to bring the fun back into running for me today.
July 2
Pre act
Lunges x4 each leg
30 min run
Hip mobility
Drills- last set HOH
Strides 75% 85% 95% HOH
Stretches
Rolling
I felt lethargic and sore today but still tried to keep focusing on working hard. My shoulder didn’t bug me today which was a sigh of relief considering all the pain from race day. Overall just an average run.
July 3
Pre act
10 min warmup
10 min Brazilians (1 min run) usual 5 exercises
10 min cooldown
Hip mobility
Stretches
Gosh I seemed to be dragging today, I tend to be feeling the Brazilians early on and really work hard and end up with the good effort but I still feel like I’m lacking with these even though I’m giving it my all. Body is sore but at least that means I worked as hard as I thought in that race.
July 4
Pre act
Lunges x 3
45 min run
Drills HOH 20x
Hip mobility
Stretches
Rolling
Started off in this run not feeling so great, tired and legs felt extremely heavy and tendinitis is definitely full strength in my shins again. Had the quad go and pace me again and took on some really challenging terrain which left me feeling drained but accomplished. Still pretty sore and think my body needs a break, have a frozen water bottle which I’ve been using on my calves that seem to help.
July 5
Pre act
Lunges x4 each leg
30 min run
Drills. Last set HOH
Hip mobility
Stretches
Ice
Something felt off in this run. I felt choppy and stiff, we had some good heat today so that always makes it tough running in + 30 with the elevation up here but despite all that I worked hard but my legs didn’t seem to follow through, by the end of the run things weren’t going great and I wonder if I’ve done something to my shins. Took the day off strides and stood in the lake to ice them down and see if they improve any bit.
July 6
Pre act
10 min warmup
10 min steady
10 min hard
5 min easy
Hip mob
Stretches
My training has seemed off for the last couple of runs. Today felt the same choppy uneven flow and it felt like it took all my effort to pick my feet off the ground. I’m running the fishing lodge by myself this weekend so maybe the added stress and responsibilities it taking the focus away from
My running. My calve didn’t seem worse today but it was still a bother to run in and noticed it a lot more in the easy after all the effort in the run.
July 7
Pre act
Lunges x 4
30 min run
Hip mobility
Stretches
Today felt off too, need to get back into the rhythm and just accept and move past these last few days. Lots going on here so I’ve been a bit distracted. Can’t wait to get back on some softer ground soon. Kind of excited to see how I do when I don’t have to worry about rolling an ankle or pounding my feet on the rocks!
July 8
Pre act
10 min warmup
10 min steady / surge (2:30-:30)
10 min cooldown
Hip mobility
Stretches
Today went better. Finally felt like I’m working out of my rut. Embraced the run today and did my best to keep the focus on the run.
July 9
Pre act
Lunges x 4
30 min run
HOH drills
HOH strides -75% 85 % 95 %
Hip mob
Stretches
Ice.
One of my better runs today. Had the pace I wanted and worked on consistency on different terrains. Legs are starting to wear down a bit but it’s typical for the body to start hurting on the good runs like today’s
July 10
Pre act
5 min easy run to hill
2 km hill run
1 set of pushups(10) jumping jacks(25) standing lunges (20) supermans(20) deep squats(15)
2 km hill run
5 min run back to camp
Hip mobility
Stretches
I took advantage of the great hill we have here. We have a lake that is about a hour hike from camp here due to the huge elevation (close to 1000 feet gain) that I decided to run today. Was an incredibly tough grind and had to be careful because it was a rough trail but got in deep making my way up. Legs were the first to go and the Yukon climbing mountains will help condition them more. Overall went pretty good and didn’t roll an ankle in the process!
July 12
Pre act
Lunges x4
45 min run
HOH x20
Hip mobility
Stretches
Today went good. Held a pretty good pace but feeling really sore from the hills yesterday and today was pretty rough on the hips. Got attacked by a bird so that was pretty exciting!
July 14
Pre act
Lunges x4
30 min run
Hip mobility
Stretches
Took today as a shakeout day. Needed to loosen the hips and try and loosen the stride. Had a tough run because I just ate a big supper and was feeling heavy. Planning on running a mock time trial tomorrow to see how I’m doing.
July 15
Pre act
5 min warmup
4 km time trial
5 min cooldown
Hip Mobility
Stretches
I was happy with today, I knew it was going be tough but I really embraced it. The majority at least. This run has two really solid hills that slowed me drastically and after the second one I felt like I was done but I went and ran the last K just as fast as the first. Feeling beat up now but can’t change that and just happy that I’m working hard enough to feel my muscles working. 4 km time was 18:00 flat.
June 16
Pre act
Lunges x 4
30 min run
Drills HOH
Strides, HOH 75% 85% 95%
Hip mobility
Stretches
Today went good. Different elevation again and really felt the improvement from training at such a high altitude. Not feeling great from yesterday’s effort but still happy with it.