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Training Log Archive: Danshaw88

In the 7 days ending Aug 17:

activity # timemileskm+m
  Running (trail/fell)4 4:47:53 36.21(7:57) 58.27(4:56) 105
  Running (road)3 3:12:30 25.46(7:34) 40.97(4:42) 298
  Strength tx4 2:00:00
  Total7 10:00:23 61.67 99.25 403
averages - sleep:8

» now

Saturday Aug 17 #

Running (road) 20:13 [3] 3.05 mi (6:38 / mi) +21m 6:29 / mi
ahr:162 max:168

Blackpool park run

I treated today as though it was a race morning.

Warmed up well started and the legs didn’t initially want to get going but soon got into a rythym. Luckily got to the start with only a couple of minutes spare so wasn’t hang around getting cold again.

Park run - didn’t know how today would go. I knew I had to push as hard as I could set off and it felt hard going just went on feel and didn’t look at the watch. The course was flat and runnable there was the odd bit of headwind but nothing too tricky. Struggled to keep the pace high and couldnt push hard don’t know why but just really struggled to put a big effort in the legs. It felt like the heart and lungs where the thing that was being worked the most. Felt slow too. I suppose that’s just where my fitness is.

Last 25’ kept it easy and let the legs recover they didn’t feel overly heavy. Just allowed my breathing to calm and heart rate to lower.

Running (road) 24:46 [3] 3.1 mi (7:59 / mi) +26m 7:47 / mi
ahr:138 max:147

Warm up

Running (road) 23:43 [3] 2.89 mi (8:12 / mi) +25m 8:00 / mi
ahr:134 max:147

Cool down

Strength tx 30:00 [3]


Same session as Thursday

Felt really tough as did the session about an hour after the run. Was a mistake and probably should have left it until the evening but still feeling strong. Found the adductor side planks tough going.

Friday Aug 16 #

Running (trail/fell) 1:08:20 [3] 8.33 mi (8:12 / mi) +38m 8:05 / mi
ahr:140 max:158

60’ easy (+6xstrideouts)

Warm up as per plan.

The weather is still crappy and it’s rained again all day. The towpath is now muddy and large patches of standing water every where. Tonight’s run the legs felt good but was a slippery slidy mess. Just frustrating to be running on poor ground.

Ran the last mile on the road adjacent to the canal there was no way I could have done strideouts on the towpath. Once on the road felt good. Strideouts felt decent and moving well. Legs feel ready for tomorrow’s session.

Thursday Aug 15 #

Running (road) 1:04:10 [3] 7.98 mi (8:02 / mi) +141m 7:37 / mi
ahr:141 max:170 slept:8.0

20’ easy - 6x60” hill reps - 20’ easy

Ran on the road tonight as the hill I use is on a road. Set off but felt hungry all day despite having eaten well. Even woke during the night with hunger. Was still feeling hungry in the run. However this didn’t seem to affect my energy levels which were good.

Hill reps felt good but tough (in a good way). The first three felt spot on. The 4th was poor and not sure why. The last 2 felt hard but really good. I measure my effort on the hill reps to which house I can get to on the hill today I was 4 semi detached houses faster (iaaf recognised) than last time I ran the route. Overall happy with the reps.

Last 20’ felt ok. Just tried to let the legs relax and recover. The tightness that I’ve felt in my left glute has gone. Had a decent meal post run and the hungers gone.

Strength tx 30:00 [3]


Compex on the glutes again tonight.

Same session as Tuesday. The ab excersises still feel tough but feeling strong.

Wednesday Aug 14 #

Running (trail/fell) 1:06:58 [3] 8.56 mi (7:49 / mi) +20m 7:46 / mi
ahr:144 max:159 slept:8.0

60' easy + strideouts

hip mobility and warm up as per plan

Ran on the towpath is fairly muddy now and has rained all day so certainly not improving. The legs didn't feel fresh but neither felt heavy or tired. The left glutei felt a bit tight only noticed on the run. Stretched it off post run with no problems and put the compex machine back on it too. Probably being overly cautious.

Strideouts felt ok and fairly unremarkable. Couldn't quite get to the top end mainly because the path was slippy. Otherwise legs felt ok not too stressed from yesterday and monday's session. Just trying to prepare the legs for tomorrows hill reps session.

Bought some new shoes tonight having tried the hoka's (arahi) at the weekend so will see how i get on when they arrive.

Tuesday Aug 13 #

Strength tx 30:00 [3]


50s adductor side plank (each side x2)
Single leg hip bridge (20 each side x2)
Reverse plank 40s x2 struggled with this one tonight
Dead bug 20x2
Swissball hand to feet pass 20x2
Donkey kicks 20x2
windwipers 20x2

Had another 20’ on the complex machine after the run to fire up the glutes pre S&C. Glutes feel fine post run and certainly not tight.

Running (trail/fell) 1:02:25 [3] 8.08 mi (7:44 / mi) +34m 7:38 / mi
ahr:145 max:171 slept:8.0

40’ easy then 8x pace 200s (with 400m recovery)

Warm up as per plan.

40’ easy - set off for an out and back along the towpath the first Mile was wet and slippery but the path improved from there on in. Found a nice pace that felt super comfortable and easy. Tried to keep good form which felt good. Legs were in a good place too.

Pace 200s - pre session was a little nervous and not sure why but I needn’t have been. Was probably a little conservative for the first two reps. First rep felt the glute tighten a little but wasn’t an issue just meant that I didn’t push as hard as I could have. Probably could have paced the second half of the session better too. Lost where I was with pace so just went on feel on the end. But overall for my first time was happy. Kept the recovery really easy to ensure I could hit the next rep with vigour. Ran the last mile(ish) on the road so that I didn’t have to run over the muddy bit of towpath again.

Splits for 200m average per mile
6.32, 6.23, 6.14, 6.06, 5.42, 5.52, 5.16, 5.28

Monday Aug 12 #

Strength tx 30:00 [3]


50s adductor side plank (each side x2)
Single leg hip bridge (15 each side x2)
Reverse plank 50s x2
Dead bug 20x2
Swissball hand to feet pass 20x2
Donkey kicks 20x2
windwipers 20x2
Windmills 10eachsidex2
Fired up the complex on the glutes for 20’

Feels tough but feeling stronger and feeling really good around the hips (a lot less tight)

Running (road) 59:38 [3] 8.44 mi (7:04 / mi) +85m 6:51 / mi
ahr:156 max:166

60’ moderate (7.20 pace)

Warm up as per plan

Ran on the road as still wet here and the trails/ canal towpath locally are sodden. Probably set off too fast (as usual) but felt ok legs ticked over nicely. Soon into a rythym. First half of the run went well. Second half felt fine but probably felt a bit fatigued/ tired but legs still felt fresh.

Took 200mg of ferrous sulphate that I bought from the pharmacy at Tesco’s on the way home with a vitamin c tablet too. Presume it will take time to see improvements but hopefully sort this out now.

Sunday Aug 11 #

Running (trail/fell) 1:30:10 [3] 11.24 mi (8:01 / mi) +13m 8:00 / mi
ahr:140 max:148 slept:8.0

90’ easy

Warm up as per plan.

Ran along the canal towpath in weather that was hammering down. Rained for most of the last 3 days so the towpath is muddy and slippery underfoot.

Felt tired again today slept fairly well over night. the quads felt a touch heavy but kept the pace light with the next couple days training in mind.

Spent the rest of the day lounging about watching the European athletics and reading.

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