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Training Log Archive: RDiL

In the 7 days ending May 15:

activity # timemileskm+m
  Running6 12:40:22 81.54(9:20) 131.22(5:48) 2747
  Core2 1:00:00
  Strength1 30:00
  Total9 14:10:22 81.54 131.22 2747
averages - sleep:7.3 weight:7.5kg

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Saturday May 15 #

8 AM

Running long 4:00:31 [2] 41.91 km (5:44 / km) +963m 5:09 / km
shoes: Adidas Terrex Speed Ultra

Slept well. Woke up by 0515 alarm. Tired. Snoozed for extra 10 minutes. Legs felt fine.

Decided on Friday to switch my long run to Saturday because less rain forcasted for Saturday, Alessio wanted my car on Sunday and I was also being impatient about seeing whether I could hack torq gels and drink or not...

Had a bowl of porridge for breakfast. This time kept it plain - just sugar sprinkled on top. Also had glass of orange juice. On the drive down, had small coffee and sipped on still raspberry lucozade drink.

Had same issue as last week regarding not being able to navigate route whilst also having timer on. Luckily, I could remember the route and once on SDW, it is easy to navigate. Ran on a section of the route that I havent done before. I have now ran the 1st 68km of the route.

Ran easy throughout. Walked a few of the hills that were short and steep. Because of the rain this week and during the run, some of the trails were muddy and slippy. Just about coped with the adidas trainers. Legs were tired from the hill session 2 days ago and hamstrings tired earlier than usual. Left glute was niggly for 1st half and then didnt really notice it after that.

Outer side of my left ankle/foot didnt feel right at the beginning. It wasnt painful - was just aware of it compared to my right ankle. What ever I was feeling resolved pretty quickly and wasnt aware of it again.

Fueling:
1 x torq gel at very beginning
1 x torq gel on 20' and 40' each hour = 8 gels
3 x mini soreen loafs
approx 850ml torq energy drink
approx 400ml water - liked having plain water to sip on after having a gel/soreen
afterwards - torq protein shake and then beans on toast + jelly once I got home

No GI problems at any point - YAY!!!
Needed 3 pee's - 1 at the start, another 5' in and then another at 2hrs30'. Obviously well hydrated....

Kit:
Adidas trainers
Adidas shorts - was able to store 4 gels in waist band with no issues
Merino long sleever
North Face lightweight water proof - didnt keep me completely dry (although that could have been sweat) but was warm throughout
Gloves
Salomon 12litre back - comfortable, no excessive bouncing and could get to my stuff easily
Hand held 500ml flask - recently bought this from salomon (its just a flask with a simple strap to go around your hand) so could carry enough fluid to get me from start to halfway. Had no issues with holding it whilst also getting into my bag, opening gels/soreen and opening/shutting gates. Today had this with water in, but in the race I will put energy drink in it and then once empty I can stuff it in my bag - was comfortable to run with for 4 hours but think I would rather have my hands free as much as possible in the race.

No chaffing.

Route:
Ran on the section where the bag drop will be at half-way. Not entirely sure where it will be though. Approaching it is quite a steep/fast descent and afterwards it is flat for a little while.
The rest of the route was fairly insignificant except for a section where you have to go over train lines - the barriers were down so I waited for a short time as assumed you had to wait for them to raise. That wasnt the case though. If a green light is showing, there is a pedestrian gate that you open and cross quickly. Hopefully I wont get held up with a train on race day.

Happy that I had no GI issues and now confident going into the race. Due to the weather, it wasnt a particularly enjoyable run and happy when it was over.

Friday May 14 #

6 AM

Running 59:47 [1] 10.67 km (5:36 / km) +76m 5:25 / km
slept:7.0 shoes: Saloman Sense Ride 3

Slept well. Woke up with 0530 alarm. Not as tired as yesterday. No niggles.

Had a coffee and then headed out for 60' easy. Ran into Richmond Park. Legs felt heavy. No problems with left knee or left foot/ankle. Left glute a bit niggly/achy towards the end.

Had a fairly busy day and needed a nap at 1700...
7 AM

Core 30:00 [1]

Swiss Ball Hip Hitch - 2 x 12 reps L&R

SB single leg curls - 10 reps L&R x 2 sets. No twinge behind left knee.

Swiss Ball Plank - 30 secs forwards/backwards + 30 secs side to side x 3 sets

Russian twist with 5kg medicine ball. 45 secs x 3 sets.

Side Plank Dip and Thread-the-needle - 30 secs x 3 sets L&R.

Reverse crunch - 15 reps x 3 sets.

Kneeling Side Plank (with leg raises + leg swings) - 30 secs leg raises + 30 secs leg swings x 3 sets L&R

Hip flexion with green theraband - 30 secs L only x 3 sets.

No issues with left glute, knee or heel during.

Thursday May 13 #

7 AM

Running hills 1:34:27 [4] 16.15 km (5:51 / km) +523m 5:02 / km
weight:7.5kg shoes: Adidas Terrex Speed Ultra

Slept well. Woke up with 0520 alarm. Tired. Really didnt want to get out of bed. Eventually did. Left heel did not feel bruised.

Had a bowl of porridge for breakfast and drank a coffee on the drive to Box Hill.

Arrived at Box Hill. Raining. Didnt want to run. Set off on warm up. Left glute and knee fine - no issues. Both hips felt really stiff and tired after yesterdays strength session. Had a niggle in left ankle - worried it was return of tendonitis again. Considered just doing the warm up and heading home and doing a session on the bike later on. Towards the end of the warm up, the pain went so no reason to stop so carried on and did the session - 3 x 10' hill reps. Did the same hill as previously. Felt really tired and slow. Didnt enjoy the session but no question of not completing it once I got started. Pace was actually similar to last weeks time which was surprising.

No issues with left ankle or knee during the reps of cool down which I had to cut short so wasnt too late for work.

Left glute ached towards the end of the session - more of a muscular ache than a niggle though.

During the session, I drank some torq energy drink (approx 250ml) and forced myself to have a torq gel - not because I needed the energy but more to get over the fear. After last weekend, I feel a bit nervous about having gels again even when I know torq gels dont give my any problems. Anyway, it went down well and I neednt have been nervous/worried.

During the rest of the day, both me and my legs felt tired - had to have an afternoon snooze - but no niggles.

Wednesday May 12 #

6 AM

Running 49:54 [1] 8.74 km (5:43 / km)
slept:7.5 shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up with 0530 alarm. Tired but got out of bed pretty quickly. Left heel still feels a bit bruised. Put some trainers on and then didnt notice it. I need to have a proper think about what that could be. I have hopped up and down on it and that doesnt aggravate it....

Had a coffee and got ready for my run. Once or twice, got a slight twinge behind my left knee - cant remember what i was doing to cause it. Left glute fine.

Did 50' easy with 4 strideouts at the end. Legs felt better today - not as heavy. Outside of left ankle niggled a bit at the very beginning but only lasted a few minutes. No issues with left knee during the run. Left glute only started to niggle a bit during the stride outs - so stopped at 4.
5 PM

Strength 30:00 [1]

Single leg thrust - 12 reps L&R x 3 sets. Used 4.5kg ankle weight on hip.

30degree single leg bridge - 15 sec hold x 4 reps L&R x 3 sets.

Press ups - 12 reps x 3 sets.

Reverse crunch - 20 reps x 3 sets.

Step ups - 12 reps L&R x 3 sets with 7.5kg weight.

Bulgarian split squat - 10 reps L&R x 3 sets with 7.5kg weight in each hand.

Single leg RDL with pelvic rotation - 15 reps L&R x 3 sets with red theraband.

Side lying knee plank - 30 secs hip abduction + 30 secs leg swings L&R x 3 sets

Hip flexion with green theraband - 30 secs L&R x 3 sets


No problems with left knee, left glute or left heel...

Tuesday May 11 #

6 AM

Running 45:43 [1] 8.18 km (5:35 / km) +18m 5:32 / km
shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up with 0530 alarm. Tired. Got out of bed 30' later. Left heel felt a bit bruised. Left knee was okay. No issues with left glute.

Had a coffee and headed out for easy 40' run. Did 45' in the end.

Left glute was fine during the run - didnt notice any issues with it. Left knee was also okay and didnt notice left heel.

Legs felt a bit heavy and sluggish.
7 AM

Core 30:00 [1]

Swiss Ball Hip Hitch - 2 x 12 reps L&R

SB single leg curls - 20 reps x 2 sets with BOTH legs. Did both legs together because of the twinge I got last time. No issues today.

Swiss Ball Plank - 30 secs forwards/backwards + 30 secs side to side x 3 sets

Kneeling Side Plank (with leg raises + leg swings) - 30 secs leg raises + 30 secs leg swings x 3 sets L&R

Russian twist with 5kg medicine ball. 45 secs x 3 sets.

Side Plank Dip and Thread-the-needle - 30 secs x 3 sets L&R.

Hip flexion with green theraband - 30 secs L only x 3 sets.

No issues with left glute, knee or heel during.

Sunday May 9 #

8 AM

Running long 4:30:00 [2] 45.57 km (5:55 / km) +1167m 5:15 / km
shoes: Adidas Terrex Speed Ultra

Slept well. Woke up before 0515 alarm. Not tired. Left knee and left heel fine.

Had a bowl of porridge and small glass of orange for breakfast. Drank a coffee on the drive and sipped on some lucazade (still). Nothing I havent done lots of times before.

Drove to Arundel. For some reason I couldnt get the route to show on my watch despite knowing it had been uploaded and had selected it in options. Luckily I had studied the map quite a bit before hand so roughly knew which way to go. Made a small error at the beginning and started to run up a hill which I then had to run back down. That was the only error i made.

Set off at my a really easy pace and felt good until 2hr20'. Thats when the stomach problems started...

Was using high5 products in prep for the race. Took a gel every 20 mins. When i took my 8th gel at 2hrs 20' immediately felt really bloated and knew I was in trouble. By that point i had also drank approx 750ml of their energy drink. Decided to have a break from drinking and eating for an hour (or sooner if I felt better) but i didnt. Planned to get some plain water at 29km from a tap by the road - there are several along the SDW but it had been turned off due to a leak. Went to the toilet at some point and felt a bit better afterwards so tried another gel (at approx 3hr 30') - this time one of the OTE sport super carbs one. Hadnt tried this before and it was quite think. Struggled to down it as needed liquid but didnt want to drink the energy drink. Stomach started to feel increasing bloated again. Managed to find a tap at 35ish km. Couldnt drink much though. Carried on running and got to 45km (4hr 30') and decided to call it quits and stop trying to run. Walked the last few kms which was hard enough and Alessio picked me up.

My left glute barely bothered me. In fact the right hip was a bit more achy towards the end of the run. Posterior left knee niggled a tiny bit at the beginning when going down hill and then disappeared. No problem with my left foot.

Drove home, had to stop midway to be sick and then after a quick shower, spent the rest of the day in bed or in the toilet... Managed to eat a plain bagel at 1900 and some water.

Last and only time I have had GI issues was the first time I attempted to do 50km at Wendover. Then i used tailwind energy drink, torq gels and dates. Afterwards i moved to torq drink and gels only. This was so much worst though.

I will not be using high5 products again, that is for sure. Will go back to my torq gels and drink - will have to come up with a new plan for race day though as wont be relying on the aid stations for fuel and bag drop is at 54km.

During the run, I also took those salt sticks you suggested. One tablet every hour. I am sure they werent what caused my issues though.

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