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Training Log Archive: MarkW80

In the 7 days ending Mar 21:

activity # timemileskm+ft
  Running7 8:28:12 74.92(6:47) 120.57(4:13) 1635
  Strength 2 1:20:00
  Coordination & Posture1 45:00
  Total9 10:33:12 74.92 120.57 1635
averages - sleep:9.1

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Sunday Mar 21 #

10 AM

Running long (Moderate road run) 1:45:00 [3] 17.0 mi (6:11 / mi) +185ft 6:07 / mi
slept:8.0 shoes: Saucony Endorhin Pro

Perfect spring weather today with no wind at all, had a decent breakfast if porridge and a banana this morning on wakening around 7ish, this is maybe one thing I've neglected and got wrong in the past by not eating before long runs at times.

Over the last month or so I've been having a decent breakfast 2.5 hours before and consuming a banana aswell, I've noticeably seen a difference. Although I eat very well, breakfast has always been hit and miss as I've found it hard to eat first thing in the morning but I've now eat as soon as I get up.

Today's run went very well for a long moderate....its the strongest I've felt yet on the moderate runs and it was the longest long run. It felt fairly easy today both aerobically and structurally, I felt as if I could have carried on no problem.
I digested a gel at 50 mins just to get the body used to them incase I take any on race day!

I felt the glute and hamstring a little throughout the run but it wasn't any worse than normal...

Another great week of training!
6 PM

Strength 40:00 [3]

Single leg RDL (16kg KB)- 2X9

Reverse crunch - 19, 16,

Bulgarian split squat with 5kg DB - 2x9

Barbell hip thrusters - 2x9

Reverse lunge - 2x9

3 sets of:

Swiss ball single leg hamstring curl - 3x12

Side plank with leg raise - 3x30 secs

90/90 glute bridge 3x12

Saturday Mar 20 #

10 AM

Running (80 Mins easy trails) 1:25:00 [3] 10.9 mi (7:48 / mi) +453ft 7:30 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Good weather for running in again today, ran mainly off road on the trails with one of the lads and kept it nice and easy.

Legs weren't feeling that bad today to be fair but could feel the glutes and abdominals from last nights c&p session, some of them new exercises are brutal on the muscle groups. Could feel the glute a little but no different from normal really.

Ill consume a couple of gels on tomorrows long run as i did on the last 90 moderate run. Training has been going well for some time now and happy with it....just need the glute sorted now.

Friday Mar 19 #

6 PM

Running (Easy w/strides) 1:02:00 [3] 8.2 mi (7:34 / mi) +325ft 7:17 / mi
slept:8.0 shoes: Saucony Endorhin Pro

Easy run tonight, weather was good, legs feeling it a little from last nights session so ran very easy with my eldest on the bike.
Glute was a little tight but no different to any other time really, easy recovery tomorrow and looking forward to the long moderate on Sunday, i think a couple of the lads are joining me for it.

Coordination & Posture 45:00 [3]

C & P Session:

Single leg glute bridges to failure (7kg slam ball) - 18, 16, 14,

Russian twists (5kg DB) - 24, 24,

Angels and Devils - 9, 9,

Dead bugs with scissors - 2 sets of 45secs
Dead bugs with Thera band - 3 sets of 45 secs

Side plank knee to chest - 19, 17,
Side plank with mini pulses - 3 sets of 45 secs
Side plank with one arm weighted - 3 sets of 45 secs

Reverse plank with leg lift - 16, 16,

Thursday Mar 18 #

4 PM

Running (warmup/cd) 20:00 [3] 5.6 mi (3:34 / mi)
slept:8.0 shoes: Nike Vaporfly 4%

Running intervals (7m Fartlek) 41:12 [4] 7.57 mi (5:27 / mi) +21ft 5:26 / mi
slept:8.0 shoes: Nike Vaporfly 4%

Made a balls up of the session at first, reset the watch after the warmup and started the first half mile at pace only to get to almost 1km and the watch hadn't alerted for the interval....i had it on warm up still so had to start the session again.

Second attempt, slightly fast on the first set but got dialled into the paces pretty much perfect from the second set onwards, the legs weren't feeling fantastic after a few sets and I'm convinced its with the strength session during the week. I got to the fourth set and probably started feeling the session getting a little tougher by then on the 5:10s, i lost track of the sets and started an eighth set but realised half way through when the watch didn't alert again.....so in all i ran an extra mile at 5:10 pace.

I could feel the glute again tonight, no pain just tight. I think Chris was bang on with his assessment and diagnosis but he didn't get in and release it like Duncan did so the tightness in the glute has never gone away. I remember Duncan telling me to roll it on a cricket ball but you said this isn't good to do really... i;m sure it just needs released like last time.

Good session tonight though, enjoyed that.

Wednesday Mar 17 #

5 PM

Running (Easy 60 w/hill sprints) 1:08:00 [3] 9.3 mi (7:19 / mi) +180ft 7:11 / mi
slept:8.0 shoes: Saucony Endorhin Pro

Great weather for running, were into shorts and t-shirt weather this week...
Could feel the glute/hamstring just a little today and i think its just with the strength session.

Legs were feeling it a little from the strength session, the new exercises really target the glute max on the side plank with leg raises especially and the 90/90s on the hammy's. I've been trying to focus on the form and technique to get the maximum benefits from them, i may have been in a slightly wrong position in some of them and I'm now concentrating on engaging the core and keeping it tucked in.

Tuesday Mar 16 #

4 PM

Running (Easy 60 w/strides) 1:07:00 [3] 8.75 mi (7:39 / mi) +34ft 7:38 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Good weather again today and the legs were felling a fair bit better than yesterday. Still ran very easy and kept it flat today, i could feel the glute/hamstring a little but nothing really bad and no pain only tightness.

Ran 6 sets of stride outs at the end, just what the legs needed really. Woke them up a fair bit and didn't feel that bad on the strides but didnt feel fresh either.

Never stopped eating over the last 2 days, been constantly hungry!
6 PM

Strength 40:00 [3]

2 sets of:

Single leg RDL - 2X9

Reverse crunch - 17, 12,

Bulgarian split squat with 5kg DB - 2x9

Barbell hip thrusters - 2x9

Reverse lunge - 2x9

3 sets of:

Swiss ball single leg hamstring curl - 3x12

Side plank with leg raise - 3x30 secs

90/90 glute bridge - 3x12

Monday Mar 15 #

4 PM

Running (Easy 60') 1:00:00 [3] 7.6 mi (7:54 / mi) +436ft 7:29 / mi
slept:8.0 shoes: Saucony Endorhin Pro

Good weather today, ran a very easy 60 mins the legs were feeling fairly wrecked today from yesterdays session mainly the quads and hammy's, or the strength session may have had an effect from the weekend too.

Forecast isn't too bad for the week i don't think, looking forward to Thursdays fartlek session, the legs should be feeling good by then!

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