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Training Log Archive: colinwarwick

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Running6 6:15:00 48.8(7:41) 78.54(4:46)
  Total6 6:15:00 48.8(7:41) 78.54(4:46)

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Saturday Nov 11, 2017 #

9 AM

Running 1:45:00 [3] 22.1 km (4:45 / km)

Pre-activation, 2 sets of glute activation, 10 minutes warm-up, 5 minutes of active, 4 (2 mile) loop progression run, 15 minutes cool-down. Hip mobility, strength, roll and stretch.

(approximate splits)

1st - 12:37
2nd - 24:50
3rd - 37:35
4th - 49:46

Not so good today. I really thought about what Derek said about not focusing on the slippery trails, but it really got to me. First two loops were really solid effort-wise, but on the third and fourth loops, I just felt like mentally spiraled downward really bad. The heel was bugging me quite a bit and I'm sick but mentally there is no excuses for letting all that stuff affect me that much. I felt slow and also not in a good effort range, I think that I was probably around a good Monday effort which left me a little disappointed because I've been working on getting to the effort even if the conditions aren't ideal, but today It was like I was barely considering the things I should be. I plan to start increasing my mindful breathing times more to help with situations like this. Though it was a rough one, I've also been working on being able to bounce back from situations like this, so I'm excited to get back in the saddle for Monday!

Thursday Nov 9, 2017 #

8 PM

Running (off-day run) 45:00 [1] 9.47 km (4:45 / km)

It was a little hard to get this one in today because of alot of school work, but Im glad I found the time. Shins were a little sore but other than that today was really good.

Wednesday Nov 8, 2017 #

4 PM

Running 1:00:00 [4] 13.33 km (4:30 / km)

Pre-activation, 2 x ( 10 donkey kicks, 10 hip thrusts ) , 15 minutes warm up to current river rec center, 4 x ( 1 , 2 , 1 ) hard/easy. 15 minutes cool-down.

Awesome workout today. Felt really strong. First 2 sets I just wanted to get competitive and move the arms. Ended up with Sam for the majority of the workout which was nice. He helped me get into gear on the last 2 sets when he tried to pass me. Last set I rolled it down to get to a near-perfect Monday effort. Re-defined a Monday effort today, Felt really hard to roll it down that much but I still managed to get just into cool-down, probably the hardest Ive ran on a Monday so far yet it was still in a good Monday effort range which was awesome. Always a big fan of the faster stuff, so i enjoyed this one and felt like I got alot out of it.

Tuesday Nov 7, 2017 #

4 PM

Running 1:00:00 [3] 12.63 km (4:45 / km)

Good run today. Still feeling the effects of ofsaa, especially in my quads a bit, but everything felt much better after the run. Rolled and iced my calf/heel alot afterwards.

Monday Nov 6, 2017 #

4 PM

Running 45:00 [1] 9.0 km (5:00 / km)

Long run today after the race on Saturday. Heel was hurting pretty bad for the first 10 minutes or so, but at about 40 min I had pinching pain all up the back of my calf towards the bottom. Finished up at 45 min, maximizing my rolling, stretching, and icing.

Sunday Nov 5, 2017 #

3 PM

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

Easy run today after the race yesterday. Calf and heel were pretty sore today, took it a little slower than normal. The heel was hurting pretty bad towards the end but I wanted to finish. Rolled it alot and iced. Had pain in the inside of my lower calf as well. Otherwise the run was good, felt really really sore from yesterday which is good.

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