Training Log Archive: RunarS

Very good night sleep.

The day did not turn out as planned due to the guy dropping out on his BG round around Scafell. We were already in Wasdale and it was a bit of faff finding out where he was coming down and when, so ended up being quite a bit of hiking here and there to try and find him and make sure he was ok (had one pacer with him who messaged us saying the runner was in a bad state...). Luckily it wasn't as bad as we feared and he got back ok. Anyway - it was already gone 4 when we got back to Keswick, so decided to head out for a run around Skiddaw to at least get some km in. Shit conditions so I got the run all to myself hahaha. At least that was it for BG pacing/support for a while. Can focus entirely on my own training until TDS.

No pains, no niggles, just a little bit of tiredness in my legs from the moderate run on friday. Still decent pace on the loop and kept it at a very easy effort.

As I am driving up to the Lakes later today and wanting to do the strength at home, I had to swap thing around compared to what I would usually do. So, strength in the morning and the moderate 60min run on the flat out of Keswick tonight,

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

Felt fine. Not much more to say really.

Slept well, got up and did strength in the morning. Took a bit longer to drive to Keswick due to roadworks and two accidents on the A66...

10min prehab.

12min drills, 60mins/16.2k moderate.

Felt great and the km flew past. A little undulating midways and quite enjoyed that as well, trying to make the effortlevel even. Legs were fine, no pains or niggles. Fab evening.

Increased reps on benchpress and also on second set of Fron Raise. 10kg was still too much for those though - could only do 4 reps. So will stick with 8kg for a while longer.

Cobra pushups 2x10
Dips 2x10
2x7 reps Benchpress, 2x15kg
2x8 reps Renegade Row, 2x10kg
2x8 reps Biceps curl, 2x12,5kg
1x8 reps Front Raise, 2x8kg + 1 x 4 reps Front Raise, 2x10kg
2x8 reps Angels and devils, 2x2kg

Slept really well, woke up before alarm.

10min prehab.

12min drills, 60mins easy, 5xStrides

Legs obviously a bit tired from the hill workout yesterday, but not too bad. Just felt a little bit sluggish. No pains or niggles. First 2 strides were slow, but the last three felt faster nad was flowing better.

Solid night sleep, though woke up a bit tired.

12min drills, 16min easy, 3x9min uphill tempo, 16min easy.

Felt real good beforehand and that showed on the 3 hill repeats as well. Drove first to a potential new location - to get a sllightly longer hill than previously - but unfortunately it wasn't possible to run the entire bit, so the total distance would be even shorter than before. Went back to Bishop Wilton and did the same as hill as previously. Even though it would have been great if it was a few hundred meters longer, it's great for these repeats. Starts of with a gentle incline to get you feet gooing, then get steeper - not too steep - and continous all the wayup, with a short slightly less steep section in the middle where youe can move your feet a bit faster. Got into a good rhythm on the first one, but realised closer to the top that I might have been a bit too conservative. Next two were spot on though - both 8min59sec. Faster than before, and it still felt hard but controlled. so basically. 9:16, 8:59 and 8:59. Good session.

No pains, no niggles.

Really good night sleep.

Prehab 10mins

Drills 12mins, easy 56mins, 5 x Strides

Nice and easy on trails. Quads fine, calfs tiny bit of stiffness, but loosened quickly. Strides quicker and flowing better than yesterday, but not superfast. No niggles or pains.

Single leg squats
Lunges
Glute bridge - heels on chair and elastic band to activate inner glutes
Reversed plank with leg raise
Sideplank with leg raise

All exercises 2x10reps L/R

Had a good night sleep but woke up a bit tired. Prob still from the weekend with less than ideal sleep saturday night, plus the driving up and down to the Lakes on the sunday for the longer run. Will soon be back to normalt though.

10min prehab.

12min drills, 60min easy, 5xStrides

Was expecting legs to be proper sluggish but in fact they weren't. I actually pretty good. A little stiffness in my calfs but quads were more or less normal. Kept it flat and easy.

I wouldn't say I felt fast and light on the strides, but comfortable and better than exepcted.

No pains or niggles.

A bit too little sleep.... Difficult to switch off the WS livestream and go to bed....

Was a bit worried the moderate run yesterday had been too hard/fast and that I would pay for it today, but felt fine. Got into a good rhythm and focused on moving efficiently, getting my gels in (3 gels an hour - 90g of carb) and drinking water continously. One big climb, a lot of shorter, steeper climbs and lots of quite runable terrain made for a good and varied run. Happy with pace, effort and vert.

Had a protein shake straight after the run.

No pains or niggles, and no particular stiffness either.