Training Log Archive: RunarS

Much better bed - slept well.

Pretty annoyed about my own planning (or lack of) of this run. It ended up being longer, more climb, some scrambling and too manny technical slow going ascends and descends. Instead of playing it safe and choosing a route that i know, i chose to include bits that i didn't know - and didn't really check properly. Stupid! So run ended up being slow and long. On top of that i felt flat after the first 15-16km. Even thpugh i kept taking my gels as planned (90carbs an hour) and kwpt drinking. Legs were fine (felt like the morning the day before - a bit of stiffness but in general pretty good) but i just lacked energy. Maybe i hadn't been eating enough outside the runs? Big protein shake after the run and rested and ate properly. One more day to go, and I will make sure that it is done on familiar trails. No niggle or pains though, so that's good. Ps:forgot to tell you i got the Leki poles and have used them on all three runs so far. Really like them apart from getting a blister on my right hand from the "glove". Think they are a bit too big for my tiny hands hahaha have sent an email to the distributor to get another pair.

Slept ok, but bed at this BnB still not great for me. Both hips a bit painful during the night. Fine when I got up and starting moving though.

Legs felt surprisingly good - a bit of tightness in the quads, but apart from that not bad at all. No pains or niggles.

Drove to Wasdale as I was staying the night there. Great loop over Ilgill head, haycock and pillar, gave me two long climbs and a couple of smaller. Mostly good terrain for steady running, but a couple of steeper and more technical acends and decends slowed med down a bit. Still a good overall pace and very comfortable in terms of effort. same as yesterday - 3 gels an hour (90g carbs) + 1 salt tablet an hour. 4 bottles of water today - was humid and I was thirsty. Protein shake after run. Felt good and looking forward to the next one :)

Slept well and woke up before alarm. Had some pain in both my hips though - not sure if it was from the strength, the bed (stayed different place to where I usually stay) or a combination. Also felt a bit of stiffness and tiredness in general. Definitely from yesterday. So first few kms were a bit rough to be honest.

But - after the first few kms the body started to feel better and I got into a good rhtyhm. Kept monitoring effort and kept it relatively easy/comfortable. A solid loop with 3 long climbs and good amount of vert, as well as some very runable sections. Great combo! 3 gels/90g carb + 1 salt tabelt pr hour. No stomach issues, felt fine. Emptied three bottles of water. Probably a bit on the low side.

Protein shake after run, then some food and a couple of hours just resting. Ready for a new one tomorrow.

Opted for a short and easy run when I got to Keswick - just to loosen legs a little after the run and strength in Manchester. Did not want to do too much on top of taht based on the 4 days to come....

Another good night sleep before driving to Manchester.

Running gait analysis - diffferent paces and incline, but all relatively easy effort. Will send report when I get it.

Putting together a strength program based on gait anlysis etc.

A real good night sleep.

10min prehab.

12mins drills, 49mins easy/10,7km, 5xStrides.

Legs more normal today - tightness in quads gone. Strides were fine, not amazing, but fastish. Lovely morning for it. No pains or niggles.

Increased reps on benchpress again - up to 8 reps of 2x15kg.

Cobra pushups 2x10
Dips 2x10

2x8 reps Benchpress, 2x15kg
2x8 reps Renegade Row, 2x10kg
2x8 reps Front Raise, 2x8kg
2x8 reps Biceps curl, 2x12,5kg

2x8 reps Angels and devils, 2x2kg

Bad nights sleep due to horrible weather and powercuts that made our neighbours alarm keep going off..... great!

10min prehab.

12min drills, 51min easy - mainly on trails.

Legs sluggish after the moderate + longer hillier run over the past three days. Calfs were fine but quads a bit tight. Loosened after a while and I kept the run very easy and relaxed. Apart from that, no pains or niggles, and legs will probably be back to normal again tomorrow.

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 - using elastic band

All exercises 2x10reps L/R

Another good night sleep.

Decided to do a loop with similar vert and km to the planned leg4 yesterday, but on more runable terrain and around race effort. Ended up being a little longer and a little less vert, but more pr hour than estimated for TDS. So a real good session. Fucked up heading towards Grasmoor as I thought I was going to be smart and take a shortcut.... But that trail ended nowhere and instead of returning and going up the usual way I "bushwacked" through the bracken to connect with the main path... steep and slow going... Probably lost 5-10mins there, but apart from that, the loop was great, with very runable trails, 2 big climbs and what I see as a very specific run. Had all sorts of weather - hot, humid, torrential rain, zero vis, great vis..... Good sunday morning hahaha

Calfs a little tight but quads were fine. Everything else good as well. Looking forward to the 4x4hours end of next week. But first - a few easy days at home. Feeling very positive at the moment and looking forward to the sessions and LL50 in a couple of weeks. Exciting to see where I'm at....