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Training Log Archive: RDiL

In the last 7 days:

activity # timemileskm+m
  Running4 5:28:29 40.13(8:11) 64.58(5:05) 318
  S&C2 2:00:00
  Zwift easy/moderate2 1:46:15
  Zwift hard1 1:00:58
  Total9 10:15:42 40.13 64.58 318
averages - sleep:7.5

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Friday Feb 26 #

6 AM

S&C 1:00:00 [1]
slept:7.5

Slept well. Woke up easily with 0530 alarm. No aches or pains lying in bed, whilst getting dressed or walking around.

Had a coffee and did some foam rolling on my left butt cheek.

1) SL RDL with 6kg weight. 15 reps L&R. 2 sets.
2) SL calf raise (knee straight). 15 reps L&R. 2 sets.
3) bridge with single leg lifts (foot on bench). 20 reps L&R. 2 sets.
4) press ups. 15reps. 2 sets.
5) runners touch. 15 reps L&R. 2 sets.
6) mountain climbers with SB. 20reps L&R. 2 sets.
7) deadbug with SB. 15 reps L&R x 2 sets.
8) hip abduction with 1kg ankle weight. 20 reps L&R. 2 sets.
9) hip adduction (top foot on bench). 12 reps L&R. 2 sets.
10) SB leg curl. 20 reps L&R. 2 sets.

No pain in left foot or left glute before, during or after.
Stability when on one leg is improving.
Quads ached when doing runners touch - maybe thats why my quads were sore on Wednesday.

Thursday Feb 25 #

8 AM

Running 1:19:01 [1] 15.38 km (5:08 / km) +45m 5:04 / km
slept:7.5 shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up with 0600 alarm easily. No niggles in left glute. Hamstrings on both sides still feel tired.

Had a coffee and then drove to Hounslow to drop my car off for its MOT. Ran home afterwards. Got lost in Isleworth though so run was longer then 60's. Still no niggle in left glute and left foot/ankle was also fine. Hamstrings and quads felt tired/DOMs. Not sure why DOMs in quads. Its not like i have done any hills or strength training on them.

Paid no attention to my watch and ran at a comfortable pace. Pace appeared to pick up for the second half. Wasnt deliberate and think it was more down to a tail wind.

Forgot to do the stride outs at the end.

Did some foal rolling on my glutes afterwards as forgot to do it before the run - left and right feel the same.

Wednesday Feb 24 #

9 AM

Running tempo 1:00:11 [3] 13.37 km (4:30 / km) +29m 4:27 / km
slept:7.5 shoes: New Balance Fresh Foam 1080v10

Had the day off work so had a lazy start to the day and slept in a bit. Woke up with no niggles in left glute but hamstrings in both legs felt stiff and tired. Spent a few mins foam rolling my left glute to make sure it stays in check.

Had a coffee and bowl of porridge before heading out for 60' moderate run.

Ran on road and did same route as last week. Wind was the same - 1st half was into a heavy headwind again.

Still no niggle in left glute at any point in the route. Hamstrings were tired though - likely due to reintroduction of RDL yesterday morning.

Felt tired and maybe ran above moderate pace. Didnt look at my watch though and just ran to feel.

Temperate was warmer that I was expecting and probably should have drank more water before or during the run.

After then run, had a coffee, glass of water and jumped on the turbo...
11 AM

Zwift easy/moderate 1:01:15 [1]

Jumped on the bike and did 60' easy whilst watching TV. Legs felt screwed. Re-hydrated with full bottle of squash.

Tuesday Feb 23 #

6 AM

S&C 1:00:00 [1]
slept:7.5

Slept well. Woke up easily with 0530 alarm. No aches or pains lying in bed, whilst getting dressed or walking around.

Had a coffee, did some foam rolling on my left butt cheek (still a bit more tender than right cheek) and then cracked on with a S&C session:

1) SL RDL with 6kg weight. 15 reps L&R. 2 sets.
2) SL soleus calf raise. 15 reps L&R. 2 sets.
3) bridge with single leg lifts. 10 reps L&R. 2 sets.
4) press ups. 15reps. 2 sets.
5) runners touch. 15 reps L&R. 2 sets.
6) mountain climbers with SB. 20reps L&R. 2 sets.
7) side lying plank with knee to chest. 20 reps L&R x 2 sets.
8) SL standing with heel on raised surface, other knee flexed and passing hand weight around body (one of Duncan's exercises for my ankle). 60 secs L&R. 2 sets.
9) reverse plank. 10 reps L&R. 2 sets.

No pain in left foot or left glute before, during or after.

I am writing this up at midday and have had no issues with my left glute following the session. Maybe I should have foam rolled much sooner. Will be interesting to see how the moderate run goes tomorrow.... Still haven't heard back from Kim!
6 PM

Zwift hard 1:00:58 [4]

Jumped on the bike in the evening and did a hard session - 2 x 11' with effort getting progressively harder and then 1 x 10' at hard effort.

Legs screwed by the end.

Monday Feb 22 #

6 AM

Running 1:05:03 [1] 12.48 km (5:13 / km) +13m 5:11 / km
slept:7.0 shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up easily with 0530 alarm. Not tired. No aches or pains.

Had a coffee. Alessio had left a foam roller out so decided to roll my left glute to see what happened. Had a really tender spot in the middle which I spent a bit of time on.

Headed out for 60' easy run. Ran on roads. Legs felt fine and not tired from the slightly longer run yesterday. No niggle in left glute during the run - ? due to the foam roller.

Did a few strides at the end and noticed a slight niggle in my left foot when on my toes. The niggle wasnt in the same place as previously so dont think it is related to the peroneal muscles. Maybe it niggled just because I havent done strides for a while. Will monitor...

Thought I was seeing Kim today at 1100 but she didnt reply to my messages yesterday or this morning to confirm.
6 PM

Zwift easy/moderate 45:00 [2]

Jumped on the bike after work and did a short easy to moderate spin whilst watching TV.

Sunday Feb 21 #

8 AM

Running 2:04:14 [1] 23.35 km (5:19 / km) +231m 5:04 / km
slept:8.0 shoes: Saloman Sense Ride 3

Slept well. Woke up before 0600 alarm. No aches or pains.

Had a coffee and then headed out for 2hr run. Didnt have any breakfast. Not a deliberate decision. Have just got in the habit of having a coffee and heading straight out.

Ran into Richmond Park. Ran by myself. Made the route up as I went along. Managed to miss the muddy sections. Route was as undulating as Richmond Park can be without doing hill repeats.

Left glute niggled on and off as usual. Still no more than 2/10 and didnt get more intense as the run went on. Everywhere else was okay.

Started to feel a bit empty about 80' in. Wasnt carrying any fuel though. Pace didnt drop off. Ran to feel and felt comfortable throughout.

Left glute niggled slightly on and off during the day. Spent the day on the sofa watching TV. Felt quiet tired but didnt have a snooze. Now wishing I had.

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