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Training Log Archive: RDiL

In the 7 days ending Oct 10:

activity # timemileskm+m
  Running6 7:33:39 47.62(9:32) 76.63(5:55) 1399
  Total6 7:33:39 47.62(9:32) 76.63(5:55) 1399
averages - sleep:8

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Saturday Oct 10 #

7 AM

Running 52:12 [2] 9.19 km (5:41 / km) +104m 5:23 / km
slept:8.5 shoes: Saloman S/Lab Ultra 2

Slept well. Woke up with alarm at 0600. Snoozed until 0620 and then got up. Left glute felt a bit niggly.

Had a coffee and spent a few minutes stretching - pigeon and doorframe.

Ran on road (actually pavement but you know what I mean) to Richmond where there is a fairly steep hill called Nightingale Lane. Legs felt good on the 20' run there. No niggle in the left glute or anywhere in the right leg.

Did 6 hill sprints - each about 10 secs. Legs felt good and strong. Still no discomfort.

Ran home through Richmond Park on trails. Legs felt good if not better. Still no niggle in left glute.

Friday Oct 9 #

6 AM

Running 1:08:45 [1] 12.28 km (5:36 / km) +125m 5:20 / km
slept:6.5 shoes: Saloman S/Lab Ultra 2

Slept well. Needed alarm to wake up at 0530. Got out of bed pretty easily. Legs felt fine - no aches or pains.

Had a coffee and sorted out my head torch as wanted to run into Richmond Park and it would be black dark.

Did 60' easy running on a mixture of terrain. Head torch felt comfortable and I could see very well. Right leg felt fine - no niggles/tightness in hamstrings or groin. Left glute was a bit niggly but only 1/10 and didnt get any worst as the run went on. It also came and went for no particular reason.

Did a few stride outs at the end. Cant remember how many. Havent done these for a while. Legs felt fine - not particularly light and quick but also not heavy.
7 AM

Running hills 1:24:11 [4] 13.34 km (6:19 / km) +442m 5:25 / km
shoes: Saloman Sense Ride 3

Slept well. Needed alarm to wake up at 0530. Laid in bed for a while - not tired but not really wanting to drive over to Box Hill to get piss wet through and run in the dark... Anyway, I eventually got up. Legs felt fine.

Had a bagel with jam and drove to Box Hill. Drank a coffee and some water on the way. Wasnt raining and felt pretty warm too. Luckily I was wearing shorts and had a tshirt on under my long sleever as needed to take that off.

Did 20' WU in the dark - legs felt fine and no pain in right hamstring.

Did 4 x 5' hill reps up the hill that runs parallel to the main road up Box Hill. I have used this hills lots of time before. Choose it today as parking is better/safer and not covered by trees so will be able to see where I am going better.

Visibility was much better by the time I started. Ran all of the reps at a constant pace/effort except for the last one where I pushed it a bit more when I saw the gate (?50m from the end). No niggles in my legs.

Just drank water during the session (about 750ml) and only need one pee at the start.

Walked some of the recovery between the reps but mainly ran.

Finished with 10-15' WD - it started to piss it down at that point so headed straight back to the car and drove straight to work for a shower and porridge...

Wednesday Oct 7 #

6 AM

Running 1:04:04 [1] 11.42 km (5:37 / km) +14m 5:35 / km
slept:7.5 shoes: Saloman Sense Ride 3

Slept well. Needed alarm to wake up. Tired but no difficulty getting out of bed. No aches, pains or tightness lying in bed, getting dressed or walking.

Had a coffee on drive to Bushy Park - have to be in clinic for 0830 and traffic is crap now so only way to fit a run in before work is to drive to work first and then run.

Programme said 60' moderate. Planned to see how right hamstring felt and then decide whether to do moderate or just easy. Hamstring felt ouchy from the start (not like it was going to snap though - more tight) so stuck with easy paced run. NIggle came and went for no particular reason. 1-2/10.

No issues with left leg or right groin.

Had a fairly active day at work which included walking to and from a patients house (1mile there and back). Aware that right hamstring felt not quite right - a bit tight.

Tuesday Oct 6 #

6 AM

Running 1:01:15 [1] 10.94 km (5:36 / km) +37m 5:30 / km
slept:7.5 shoes: Saloman Sense Ride 3

Slept well. Upper hamstrings felt tight on both sides when stretching legs out in bed but okay when getting dressed and walking downstairs.

Had a coffee. Still dark outside so planned to wear head torch but battery flat. Decided to stick to roads to be safe.

Upper hamstrings on both sides felt really tight to start with - tight like they were going to snap. Ran cautiously to begin with and with short strides. Tightness resolved after a few minutes and then legs felt fine. Could then run freely. At 40' in, got quick sharp pain in right hamstring - belly and upper attachment. Didnt last very long though. Carried on running home but cautiously. Sharp pain didnt return. Didnt do strideouts.

No groin pain and no issues in left leg.

Had to nip out at midday to collect parcel - right hamstring felt a bit niggly when knee extended. Only 1/10.

Will see how my leg feels tomorrow as meant to be doing moderate run....

Sunday Oct 4 #

9 AM

Running 2:03:12 [1] 19.46 km (6:20 / km) +677m 5:24 / km
slept:10.0 shoes: Salomon Speed 2

Slept well but think I woke up at 0400 and sleep until 0700 was a bit disturbed as every time I moved my quads and hamstrings ached because they were tight. When I eventually got up at 0700, my legs were fine.

Had bowl of porridge for breakfast and a cup of crappy coffee. Didnt drink as much this morning as yesterday but did drink plenty yesterday.

Drove over to Shining Cliff woods again. Not raining. Wore shorts and a long sleever - didnt pack a vest or tshirt.

Tried to follow the same route that I planned for yesterdays route and still cocked it up. Did run on some different ground though which made a welcome change - fields so less testing on my footing. Got a bit bored doing short loops and time dragged. Felt more confident running on uneven ground than yesterday and terrain is pretty much identical to the woody sections at Wendover so good prep.

Legs felt generally tired after yesterdays run but not tight and no niggles. Once again, glutes and hamstrings ached towards the end. Left side first and then the right.

Drank 1 litre of tailwind - made sure it was evenly spread over the two hours. Only needed one pee.

Drove straight home afterwards. Both legs stiff getting out of the car but much looser now....

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