Training Log Archive: mezzacanezza

I did another new route and discovered a loop around the area. It had rained today so the sand was a little more hard packed than normal and the temperature cooler. I really felt like I was cruising the whole way. Also in the stride outs I was running much faster - just over 3.00min/k pace for the 100m efforts. I feel a bit stiff though this evening after the run.

Just for info - I really feel good in terms of my recovery. Wether it is the training, the diet or a combination. I dont know! Yesterday afternoon and today I didn't feel like I had ran for 3 hours the day before at all.

I also discovered tonight that you are coaching my friend Josh also from Edinburgh! He ran very well at skyline scotland this year.

a good run, happy with my pacing up and downhill for 100k effort (it was good to run with this focus and I feel I have learned something). no knee pain. Like I said yesterday, I feel considerably more fresh than I would normally on the weekend in the trails. Despite 4am wake ups the last two days I still have got 7-8 hours sleep each night. Fuelling all fine during the run. I also have had one bottle of electrolytes and the other with water the last two days. I had got in my head from someone that electrolyte drinks whilst running can make you feel sick. But no issues with that for me at this intensity. I had a refill of my 2 bottles at my car after 1h 45.

Started 15 mins later than I hoped. It was very hot by the end. I felt a lot more fresh than I would normally feel there on a weekend. I maybe pushed too hard up the main climb (it’s just a short one... 9 mins or so). I did feel the effects of no fueling around 1 h 45 but also it was very hot then. So slowed down a bit more. Terrain mostly very runable. The steep climb is walk run stuff. I did a short very technical kilometre around 17K to cut back into the dirt road or I was going to be well over my 2 hours. Sadly this route is a little shorter on elevation gain than I thought it would be. Body generally felt fine until around 18K when my left leg just felt a bit sluggish. Generally good though and comfortable throughout. In the last K I had some ever so slight pain around the right knee. Same as previous ITB spot. I will stick Anti inflammation patch on it for the day

I ran at the beach track (a very spongy running track and low impact surface). 5.33am start to be able to do this before school and I also showed face at the ASICS Dawn Patrol run which started at 6am (so a brief pause for this). I ran with Warrick and another team mate Olga for some of this session (4-11K ish). I did my stride outs on my own.

On the run I felt fine but not in any way overly energetic or fresh. Just fine, possibly even a little powerless.

In the stride outs I felt a bit like Bambi and not my usual fluid, smooth running self.

Whilst doing my mobility in the morning I noticed a tighter right glute / hip area than the left. I get some aided stretches with my strength coach at the end of our sessions and I noticed this difference then too.

rolling of the tight right glute and hip - felt better after a good bit of this

backwards lunge hip flexor stretches then curtsy style ones (with slider mat thing)
band at feet and resisted knee drive to triple extension whilst holding onto wall
glute bridges

single leg hop step ups on low step 30 sec each leg x 3

lunge back and single leg hop x 10 each leg x 3
plank roll outs with stability ball

lunge back and knee drive to extension (bar and 2.5Kg - opposite arm to leg)
dead bugs with stability ball

sled push with 50kg on it - slow controlled for 20m, fast on way back x 3

stretching

Mobility 20 minutes before the run.
I ran a slightly different route for the easy off road which is possibly less sandy and more hilly. I ran around on an abandoned golf course for a bit which is undulating and really soft underfoot. ** I did notice the undulating stuff taking quite a lot of effort out of me, I slowed down also but the cold is probably still taking it's toll on me as I felt like my heart rate was going really high**
I did the stride outs x 6 (110m/20 secs - with 2 mins easy jog between them. I maybe need to do them a little faster). As soon as I was finished I felt some stiffness in my right foot sole but nothing major and it hasn't stuck around.

I also felt really hungry last night after a good dinner still. I also felt hungry in my run. (I had half a banana and 2 dates about 40 minutes before my run for breakfast....plenty food after the run --> protein shake and porridge with blended nuts and seeds mixed in)

Just checked strava and it turns out the golf course is Trumps! Oh well, I ran all over it.

temperature was 26-28 degrees. started at 6.40am. I was drenched in sweat by the end of the session.

calf muscles a little tight but no other areas proving painful

hip openers
band walks
clams
glute bridges

lunge onto box with overhead dumbell press
superman planks

skipping 2 feet, single leg

hamstring curl with swiss ball
assisted pull ups
leg raises/ core exercise whilst hanging hold

hip and glute stretches
(I think that was all... hard to remember sometimes)

Tightness in left foot arch for first 2K which eased. Some slight tiredness in hamstrings and glutes from S&C which I started to feel after maybe 5.5K. I felt very rested and comfortable. After I stopped I had some tightness behind the left knee at bottom of hamstring but nothing serious.

this trail is a sandy trail. I have to run on road for about 500m until I get to the trail
temperature - a balmy 30 degrees, humidity 60%

didn't feel any issues due to my cold. in fact, I have felt better and better all day and feel pretty good now.