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Training Log Archive: Russ

In the 7 days ending Feb 24:

activity # timemileskm+m
  Easy6 3:53:22 27.83(8:23) 44.79(5:13) 358
  LR Easy1 1:55:27 13.65(8:27) 21.97(5:15) 308
  Session2 1:21:59 11.99(6:50) 19.3(4:15) 103
  Total7 7:10:48 53.47(8:03) 86.05(5:00) 768

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Sunday Feb 24 #

8 AM

LR Easy long (Shorter long run) 1:55:27 [3] 13.65 mi (8:27 / mi) +308m 7:54 / mi
ahr:137 max:159

Up to meet the 9am HH gang, stopped this time to appear in the pre run pic. Ran with Rob Taylor and did a lap of most things at CW, back to HH then home. Legs a bit stiff this morning after the XC yesterday so took it easy for the first few miles until the loosened off, nothing crazy with the pace during the run. Lower left of the right hamstring a bit tight at the start of the run but felt fine as the run progressed. Good to run with Rob today and legs appreciated the shorter long run.

Saturday Feb 23 #

2 PM

Easy warm up/down 17:32 [2] 2.03 mi (8:38 / mi) +12m 8:29 / mi
ahr:143 max:173

Warm up before the National running some of the course in reverse supporting Hannah in th under 20s race. Ground quite firm and only a couple muddy patches so opted for trail shoes rather than spikes. Felt quite nervous before the race, legs felt good though.

Session race (National XC Champs) 46:11 [5] 6.64 mi (6:57 / mi) +103m 6:38 / mi
ahr:167 max:177

Loved it! That's definitely my best performance in an XC race. Bit windy during the race but the temp cooled down from earlier in the day, it also started raining during th last lap. I think i'm guilty of treating XC as a hard training run rather than a race because it's not about time and I'm not really quick enough to be anywhere near the sharp end. Today was different, my aim was to beat fellow Metro Andrew T and a workmate Matt who runs for JSK. Both are quicker than me on paper but it was great to race against them and use a bit of tactics to try and beat them.

Knew from the ladies race that the course was longer than 10k so made sure I didn't start too fast and aim to run all 3 laps at roughly the same pace. Lots of elbows out during the crowded first K, heading up the tough hill round the back of Callender House I was with Andy T and Matt, I could see that I was pulling away a little on the uphill for them to then catch me up on the decent. We kept each other company for the first lap, and again I increased the effort on the uphill behind the house and Andy lost contact with us. Running well on the second lap I knew that i needed to drop MAtt on the hill as he is faster than me on the flats. Put a big effort on the same hill during the last lap and managed to open up a gap. Matt managed to close the gap though and with his sprint finish meant I finished 9 seconds behind him.

Great fun racing though. Not a huge Metro squad, 362nd place, 8th Metro and 2nd Metro Vet. Beat all the Metros I would want to beat :)

Easy warm up/down 8:41 [2] 1.0 mi (8:41 / mi) +3m 8:36 / mi
ahr:141 max:147

Cool down round Callendar Park pond, legs a bit knackered after the race. No issues with hammies.

Friday Feb 22 #

12 PM

Easy 42:25 [2] 5.16 mi (8:13 / mi) +83m 7:50 / mi
ahr:142 max:168

Easy 4 with strides at lunchtime, up to HH and back along the denburn round the back of the old Hazlewood School. Felt pretty good today, hamstring tightness almost gone, still working on hip flexibility. A bit tentative on the first 3 strides, felt fine so let it rip on the last 3. Legs feel ok, looking forward to tomorrow!

Thursday Feb 21 #

12 PM

Easy 49:21 [2] 6.01 mi (8:13 / mi) +99m 7:49 / mi
ahr:137 max:150

Easy 6 at lunchtime round HH. Legs felt pretty good after last night's session, right hamstring still a little but getting better.

Wednesday Feb 20 #

5 PM

Easy warm up/down 19:02 [2] 2.4 mi (7:56 / mi)
ahr:135 max:158

Warm up from work down onto DSL via home to drop off rucksack. Legs felt ok, did a couple strides at the end ust to make sure hammies happy with running faster. All good, let's go.

Session intervals (3x1M (90s) + 3x800m (45s)) 35:48 [4] 5.35 mi (6:41 / mi)
ahr:162 max:168

Bit windy today but quite sheltered on the line so didn't impact pace too much. Legs felt fine and could have run faster, kept an eye on pace to make sure I wasn't going faster than 10k pace, but saving it for Saturday. Ran the first two out towards Milltimber then turned round and ran the 3rd mile pluss all the 800s on the way back. Aiming for 6:25/mi pace.
6:24, 6:22, 6:28 for the mile reps
3:10, 3:12, 3:12 for the 800m reps :)

Easy warm up/down 10:10 [2] 1.23 mi (8:16 / mi) +6m 8:09 / mi
ahr:141 max:152

Cool down home followed by a good stretch, hip flexibility improving.

Tuesday Feb 19 #

12 PM

Note

30min lunchtime stretching session/rolling focusing on butt/hammies/quads/calfs. Very unstable in the warrior 3 pose, not too bad in with the hip flexor stretch. Plan to run home after work, might skip (not literally) the strides depending on how hamstrings feel.
5 PM

Easy (Easy 6) 52:21 [2] 6.0 mi (8:44 / mi) +82m 8:22 / mi
ahr:134 max:149

Run home from work through HH. Made the mistake of not having anything to eat before the run, energy levels pretty low especially after the lunch gym session, felt pretty crap from 2 miles onwards. Hammies felt ok so should be fine for the Wednesday session. Cadence shockingly bad due to near bonkage! No strides after the run. Fell facefirst into fridge when I got home.

Monday Feb 18 #

1 PM

Easy (Easy 4) 33:50 [2] 4.0 mi (8:28 / mi) +72m 8:01 / mi
ahr:135 max:151

Legs felt surprising good today, easy run up towards HH then back. Right hip a little stiff but hamstrings are not too tight. I remember Helen mentioned that my quads could do with a stretch during the last appointment on the 31st of Jan, so i think that's what's causing the hip issue which in turn is probably causing the hamstring issue. The rolling/stretching of the quads over the weekend seemed to have loosened things off. So, another romantic evening with my foam roller tonight!

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