Training Log Archive: Collo

Pre-activation, glute activation, warm-up to bottom of Bay, 10 minutes of tempo(-ish) hills, 4 harder hills down to Bay, 2 minutes recovery, hard run to end of the road, 4 x hard mac's hills, cool-down back to hangar, hip mobility, sit and push, stretch and roll.

Today was ok. The 10 minutes of continuous hills felt very strong, ended up running mostly on the sidewalk for the uphills. The 4 hills that followed were also really good, they felt fast and I made sure to drive up with the arms on every one. The run to the stop sign was also ok, I fell off of Derek and Zimak more than I wanted, I feel like I wasn't that focused for it, but i made sure to zone back in for the final hills. The last 4 hills were really hard. On the first recovery on the downhill I rolled my ankle pretty bad, but I knew I needed to focus on driving up each hill and on chasing Zimak so I didn't notice it that much. On the cool-down back, the ankle hurt pretty bad, but I managed to get back. Overall it was good today.

Pre-activation, 20 minute run in the hangar, 15 minutes stationary bike, 15 minutes elliptical, hip mobility, 3 x 14 of each drill, 2 strides (75%, 85%), speed ladder, 1 stride (95%), basic strength.

Today was good. My hip was hurting a bit especially for the first part of the run and on the strides. Got some good drills in and felt like the biking and the elliptical were both helpful.

Good run this evening, feeling pretty sore, but that is a good thing.

Pre-activation, two sets of glute activation, 15 minutes warm-up, 2 continuous tempo loops in 17:38, Full active, 3 accels, 3 sets of 200m brazilians, 15 minutes cool-down, hip mobility, sit and push, stretch and roll.

Today was really good. The tempo was strong even though the footing wasn't ideal. On the brazillians I made sure to use my arms for every run, while continuously switching my focus from the exercises straight into the next run only. Had a good battle with Zimak on the last run.

Handball pre-activation
6 minute swim
in-water drills
2 x (90,75,60,45,30,15) seconds of hard A march under water
10 minutes deep-end running.

I really enjoyed the pool workout today. I liked it because it helps with many of the things that I have been trying to work on, like my form when I'm tired. I found the swimming and the deep-end running challenging which is what I plan to work on in the upcoming weeks, but I think that as I do it more, it will really help me get better.

Post Pool Workout:
Hip mobility
3 x ( 14 of each; A march, A skip, B march, B skip, C run )
2 field length strides ( at 75% then 85%)
speed ladder drills,
1 stride at 95%
some amazing basic strength
stretching and rolling

I think I got alot out of today because of all the work on form with tired legs. The strides felt really good after the drills, especially the last one. Basic strength today was great. I still think that in upcoming weeks that I should work on the speed ladder drills.

Stayed home from school today because I was very sick. I made sure to do everything I could to make myself able to run, but sadly I didn't feel any better throughout the day and ended up not running. I did however get some stretching and rolling in.

Pre-activation, 15 minutes warm up, (most of) active-warm up, 7k(ish) race in 24:11 for 5th place, 20 minutes cool down, back home for some stretching and rolling.

Race day. 7(ish) kilometers out at The Neebing Roadhouse by Kamview. I think the race today was ok. I happened to be very sick today (pretty sure I had a fever). I was still excited to race today so I showed up ready to go. The race itself wasn't that bad. I was with Connor and Louis for the majority of it, until the 180 degree turn where I slid a little bit and never really got back onto Connor. I think that because I was sick, I wasn't fully committed to running with the guys in the moment, which is a little disappointing to look back on. In the back end of the race I was pretty focused regardless of how I felt and I just worked on effort because at that point I knew that's what was important. Overall, I think that I made sure that what I could control today, was good quality.