Training Log Archive: RunarS

Another great night sleep and a relaxed morning before heading out to Wasdale for the Leg 4 support.

Very easy going. My mate was on a 21-22 hours schedule, so low intensity on this one, but a few good hours and a fair amount of climb. And very enjoyable and lots of banter. He finished in 21:30 - second attempt as he had to drop out a couple of years back. Great to be part of his attempt and finally seeing him succeed.

Legs a little stiff from the start - glutes in particular, but loosened quickly. No pains or niggles.

Back in the Lakes - had a really good nights sleep.

10min prehab before run.

13mins drills, 20mins easy from Keswick to Latrigg, 29mins tempo (Jenkins to Skiddaw) and 41mins easy back to Keswick.

Finally broke the 30mins on the tempo - improving my time from Jenkins to Skiddaw trig with almost a minute. Surprised as I felt a bit flat as I started the training. But once up at Latrigg and starting the tempo section I quickly got into a good rhythm. The steepest part was only the third fastes I've done up there, but I think the overall intensity throughout was much better, meaning I ran better the second half of the tempo. As always - enjoyed the pain and climb :) Fab start to the long weekend.

No niggles, no pains and legs felt fine.

Slept like a log last night and was even fast asleep when the alarm went off...

10min prehab before run

12mins drills, 60mins easy/11.3km on trails with a few small hills, 10mins strides.

Legs felt fine today - no niggles and no particular tiredness. Ran relaxed and kept it super easy. First stride was a bit sluggish, but then - the next 4 felt superlight and fast. Especially number 3 and 4. Fine run before heading to the Lakes later today.

Step Ups to pose
Box Jumps with Squats
Good Mornings (single leg)
Walking Planks
Heel touches
Reverse Plank (with leg lifts).

The box jumps felt better than previously - legs a lot lighter....

Slightly shorter night sleep but woke up feeling rested.

10min prehab before run.

12mins drills, 60mins moderate/ 15.8km.

After two days where my legs felt superfresh and running felt effortless, it was harder from the start today. The first few kms I felt a bit sluggish and my hamstrings were a bit tight, but after probably 15ish minutes it seemed to loosened and it felt much more comfortable again. Ran entirely by feel, but without meaning to I did speed up toowards the end and when I finished I knew the last few kms were slightly too fast. But still slower than marathon effort though. Was really hot - even early morning - but truly enjoyed it once my legs loosened. Still really enjoy these 60mins moderate sessions - great to do a "faster" run inbetween all the slower mountainstuff. I like the variation and the feeling of still running at a decent pace.

Kept weight the same but have increased reps on a couple of the exercises. Will add a little more weight on a couple of exercises nect time and reduce reps again.

Cobra pushups 2x10
Dips 2x10
2x8 reps Benchpress, 2x12,5kg
2x8 reps Renegade Row, 2x10kg
2x8 reps Biceps curl, 2x12,5kg
2x8 reps Front Raise, 2x8kg
2x8 reps Angels and devils, 2x2kg

Back to a normal night sleep again :)

10min prehab before run.

12min drills, 60min easy, 10min/5xStrides

Felt similar to yesterday - leg were fresh and I felt light. No niggles, pains or stiffnes, and drills were smooth. Enjoyed the run, kept it real easy, and the strides felt fast and light. Another good one :)

Terrible night sleep. Woke up around 3:30 and couldn't get back to sleep.

10min prehab before run.

Was unsure how this was going to go based on the fact I was tired from a bad night sleep. Did not expect much. But, how wrong could I be. From the minute I got out, starting the climb up towards Latrigg, I felt great. Kept effort easy but moved pretty well and felt great being out - despite the grey and windy conditions. Got to the top of Little man and started the run down to Skiddaw house and legs felt great. I love the trail from Skiddaw house, along the edge of Lonscale and back to Latrigg. It allows for some pretty fun trail running. And today I felt fast and light - the run was totally effortless even though I knew I was moving at a decent pace. Faster than I'd normally be, but still feeling easy. Got back to Keswick and was suprised to see that I had completed the run in 1h48 - about 15mins quicker than usual..... And I felt great, not tired at all. Could have kept going for a long time. Did not expect that at all, but having said that, mileage have been lower the past week and with less harder workouts, so even with a bad night sleep my body was pretty recoverd and ready to go. Best run in a very long time! Super enjoyable and fun.

PS: Getting to really like the Sauconys as well. Comfy, a bit of padding but still light and with decent grip. The only annoying thing is that there is something annoying my foot where you tighten the laces. If I could solve that, these are a serious contender for longer stuff/races as well.

The usual training, but have progressed on the glute hip trust to do them as single leg reps. No niggles or stiffnes - felt fine. A bit later at night than usual du to the drive back from the Lakes, but not really an issue.

2 sets, 10 reps for each exercise/Left and Right

Single leg squats
Lunges
Glute hip trust
Sideplank w/leg raise
Swiss ball hamstring curl

A good night sleep - got up early to check on my friends BG progress and find out if I needed to leave earlier than planned (he was an hour up on his schedule the day before). He was now more or less on schedule so could have breakfast at BnB before heading to Honister to run the 9k into Wasdale. There is no cell phone signal at Honister so decided to stop and check my phone closer to Great Gable to see how he was doing, and unfortunately he had dropped and was heading down Langdale. I contined as planned into Wasdale in case any of the other pacers where there not knowing if he was coming or not, but they had already been informed as well and left. So - no leg 4 for me yesterday, and decided to do a different route back to Honister to get some more climb in and to go somewhere different. Good for motivation and ensure that I enjoy what i'm doing. No focus on pace, just enjoying a day on the fells, with a fair amount of climb. Up Lingmell, down the Corridor route, up to windy gap and Green Gable, before heading back to Honister over Brandreth and Grey Knotts.
Was poor vis for a lot of the run, but apart from that, nice temp and not much wind. No niggles and the stiffness in the glutes was gone.