Training Log Archive: Danshaw88

60’ easy +6xstrideouts

Got a fantastic nights sleep and seemed to make all the difference. Felt fresh and moving well. Was soo into a nice rythym and the legs turned over well. With tomorrow’s race ahead of me kept the pace really easy and didn’t allow myself to get carried away.

Strideouts felt decent the legs felt fresh. Really helped to clear the cobwebs.

S&C

Same session as Thursday

Felt ok the legs feel ready for tomorrow.

Moderate 60’ (7.20/mi-1)

Fairly windy today and felt tough running against it. It’s obvious from my splits when running in the head wind. Out of the wind felt ok. A bit tired generally in the legs. Overall not a bad run.

Saw Duncan this morning. Worked on the glutes and hip flexors. Went through the S&C with him.

20' easy - 4x 60" and 4x 30" hill reps - 20' easy

felt good in the legs and the glutes are much improved after treatment done this morning.

hill reps felt good. Felt the glutes really kicking in and was a nice feeling. Felt like i was flying up the hill and felt faster than last week. was breathing heavy by the end of each rep however today i seemed to recover quickly between each rep and felt ready to go again once recovered.

last 20' felt fine made sure i didn't hammer the pace and allowed myself ample opportunity to recover the legs ahead of tomorrows session.overall felt good and enjoyed the session this evening.

2x15 deadbugs
2x15 ball feet to hand pass.
2x15 wind wipers
2x reverse plank (to failure)
2x20 donkey kicks
2x15 single leg hip bridge (each side) - 5kg kettle bell (probably could have gone heavier with the weight.
1x10 windmills
2x45" side adductor plank (each-side)

60' easy and strideouts

didn't sleep well last night so been mentally tiered today. Set off the left glute is a bit tight but seeing Duncan in the morning. The legs felt heavy but not too many issues overall moving fine. The weather was awful windy and rain. The wind is strong and head on feels like running against a brick wall however the tail wind made me feel fast. energy levels feel good at the moment.

Strideouts - They werent great but neither were they bad. Just ok moving fine in my stride but the legs feel ready to see duncan in the morning.

40' easy then 8x pace 200's (with 400m jog recovery).

Set off and the legs felt fresh full of energy and moving well. Things just clicked tonight and not sure why but not complaining. kept the pace easy and seem to be running with plenty of vigour.

Pace 200's felt good. I felt strong and energetic. Splits seem good bit up and down but in the main progressively faster.

The trainers felt good tonight. I don't think the session went well just because of the shoes but i do think they helped.

splits for pace 200's (mi/-1)
6.12, 6.07, 5.43, 5.58, 5.54, 5.54, 6.02 and 5.41.

S&C

2x15 dead bugs
2x15 hand to feet ball pass
2x15 wind wipers
2x15 (each leg) single elf hip bridge
2x50 s side adductor plank (each side)
2x20 donkey kicks
2x reverse plank (to failure)
1x10 windmills (beachside) wobbly as hell tonight

felt good and strong no issues.

60’ easy and strideouts

Weather was terrible tonight wet and very windy. Set of toward the seafront. The legs felt fine a bit heavy but nothing out of the ordinary. Hit the seafront and the wind was coming strong off the Irish Sea and the first thing it was hitting was me. Was tough just to move forward and the effort was starting to creep above an easy effort. Tried to run with it for about 1/4 mile and decided to run along the backstreets where at the least I had some shelter. Off the seafronts by felt much easier and was soon back into a good rythym.

Strideouts felt decent and the legs were moving well.

S&C

Same session as Saturday feeling good.

2hrs moderate

Set off with the legs feeling lacklustre from yesterday’s run. Bit heavy in the quads. Settled into the pace quickly felt my left glute was a bit tight for the first 20’ but wore off and never felt it again.

Was fairly windy today and periodically hit a headwind. Just didn’t have that ability to push against the wind but managed to keep a fairly even pace. Last 30’ was hard as I was thirsty and should have brought water. Next time I’m going to make sure that I have a small bottle with me.

Trainers felt good. You can feel the shoe pushing you up on to your big toe. The sole feels rigid but bouncy underfoot. With fresher legs probably be faster. However the legs post run don’t feel like they’ve run for 2hrs. They’ve not tiered like they would normally. Probably buy another pair that I’ll keep for racing.

Went to gym mid afternoon to use the sauna managed 10’ and then a further 5’ after a small break.