Training Log Archive: RunarSIn the 1 days ending May 12, 2021:
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Wednesday May 12, 2021 #
9 AM
Moderate run 1:00:00 [3] 15.2 km (3:57 / km) +35m 3:54 / km
slept:8.0 shoes: Adidas Adizero Adios 5
Drills, approx 12mins, before the run and 5x20sec strides with 2mins between after. Please let me know if you want me to include the strides with the total run time or if i add it as I did today.
Felt rested, slept really well last night, and was looking forward to the training. No injuries or niggles and no real stiffness from the race on sunday.
Did my 10min (3 exercises) of prehab before run as usual - to keep strengthening the ankle after the injury and to adjust the imbalance between my left/right hip muscles. This imbalance has sometimes caused a bit of stiffness around the hip and groin/adductors (Especially when doing lot of flat, fast training on tarmac), so my physio introduced 2 exercises to prevent that about 6 months ago. Has worked really well, and no real niggles for a while no.
Did the session on a flat tarmac loop - where I usually do my longer tempo/marathon runs. Can be exposed to wind, but today was a good day for it. No real wind and could easily get in to a good rhythm and enjoy the run. These sort of runs are amongst my favourites. I like the combination of a bit faster pace (than an easy run), having to focus and concentrate a little more, but at the same time being a relatively comfortable effort. Felt strong throughout.
Strides felt good as well - last one felt the best. Felt light.
Felt rested, slept really well last night, and was looking forward to the training. No injuries or niggles and no real stiffness from the race on sunday.
Did my 10min (3 exercises) of prehab before run as usual - to keep strengthening the ankle after the injury and to adjust the imbalance between my left/right hip muscles. This imbalance has sometimes caused a bit of stiffness around the hip and groin/adductors (Especially when doing lot of flat, fast training on tarmac), so my physio introduced 2 exercises to prevent that about 6 months ago. Has worked really well, and no real niggles for a while no.
Did the session on a flat tarmac loop - where I usually do my longer tempo/marathon runs. Can be exposed to wind, but today was a good day for it. No real wind and could easily get in to a good rhythm and enjoy the run. These sort of runs are amongst my favourites. I like the combination of a bit faster pace (than an easy run), having to focus and concentrate a little more, but at the same time being a relatively comfortable effort. Felt strong throughout.
Strides felt good as well - last one felt the best. Felt light.
6 PM
Strength - upper body 40:00 [1]
It's been a long time since I did an "upper body specific" strength session. Have incorporated different rows, pushups and core exercises regularly, but not a specific workout like this. Funnily enough I quite enjoyed it.... Maybe because it's somethin new and also because it has a very defined purpose and a goal. Anyway - most exercises were familiar apart from the angels & devils and the Cobra push ups. Focused on going through each exercise properly and getting the teqnique right today, not lookoing at pushing it in terms of weight. Increased on the second sets of each exercise just to get an idea of where to start next time. All exercises done. Will add more specific data next time when weight and reps are more valid.