Training Log Archive: mezzacanezza

Easy run. The body is quite sore! Quads, calves and tight hips and glutes!

I did 70 minutes as I was so hungry. Then another 5 minutes later when I had to run to prize giving from the free car parking to prevent being late

Race!

Really enjoyed it. Fueling went well very 20 mins

I seem to be quite strong on the downhills as you say. This was when I knew the girl close to me at the start wouldn’t be a competitive issue as I passed her straight away as she was unsure on the first technical downhill. I pressed quite hard on the downhills there after to help my gap.

Runable uphills I am happy with but as soon as they are a bit steeper I am finding them challenging e.g the one at the start of the race after about 2K.

Quite pleased with my time. Also when I look at how strong I finished and the running section from Ayagueres was a pretty technical ravine so I even surprised myself with my average pace there.

I had a bit of left calf pain early on (towards the inside of my leg) and I seemed to get a bit more overall pain in my right leg - quad and the top of my hamstring possibly from over leading with this leg

Warm up

Easy run with Katie on the course again. 5 strideouts I think at the end.

45 easy (all fine). I did 5 minutes extra by mistake. I then did the exercises. The I did strideouts but with a walk back recovery as I was feeling a bit tired! I will add these separately

Strideouts

hip stretch on stability ball
band walks
clams
bridges
X3

hamstring curls to fatigue
dead bugs x 12 (which is fatigue!!)
press ups x 10
hanging crunches x 12
3 sets

bench press x 5 (12.5kgs)
tricep dips x 12
bulgarian split squat x 12 each leg with 2.5kgs x2
Side plank exercise x12 each side
3 sets

bicep curls x5 (up to 10kg today)
front raises x 5 (5kgs)
reverse plank w/ leg lifts x 12
2 sets

Out and back recce of the trail end of the race. Lots of people have been talking about how it’s a bit hellish at the end, before it becomes 6K of road. It is very similar terrain to the wadi beds in Dubai. I just took it super easy today. Sorry, I did just 4 strideouts, off the watch, at the end (As it was pitch black)

We actually ended up running a few kilometers in darkness... so it will be easy in daylight! Haha. This is katies fault as I was delayed getting her bib for her so I started the run late and without a head torch ;o)

Struggling to switch off at the moment in the evenings. I am behind with my health coach studying and also just busy with car buying and other life admin (now I have a rental contract I can try get residencia).

Run was fine though. I then had physio.

40 massage and 20 in recovery compression trousers

Legs felt heavy to start then I felt really good After the technical exercises and diagonals.

All fine, recovery massage tomorrow is booked.