Training Log Archive: RunarS

A really good night sleep and I woke up feeling really rested and legs felt fine. And that feeling contined during the drills and the run.

10min prehab

12mins drills, 60mins moderate/15.8km

Quads today were completely different to yesterday. Like night and day difference. Felt it already when i did my strength session last night, that the stiffness had loosened considerably throughout the day. Felt more or less completely normal today, Calfs were good and no other pains, stiffness or niggles. Very happy when I realised my body felt fine and I was looking forward to the run.

Opted do do multiple loops of the lake (2,3k loop), which is basically wide trail/gravel road, with one steep, short climb and a couple of smaller ups and downs. Making pacing slightly more difficult as you can't really just get into a rhtythm and stay there. You will have to shift the gears and adjust to keep effort where you want it. But good training and very happy with the average pace, considering the altitude. Same as before, ran blind and only looked at the average pace halfways and 3/4 in. Apart from that I ran completely by feel/effort to make sure I did not overdo anything, chasing specific paces. I was expecting an average pace closer to 3:50-55, so to be a little bit faster overall was a pleasant surprise. Feeling good!

Strength session, felt fine.

2x10 reps pr exercise/leg

Single leg squats
Forward lounges
Glute bridge
Sideplank w/leg raise
"Boat"
Reversed plank w/leg raise

First of all - yesterday was a disaster. Had work obligations that made me move the run to the evening. FIne. Then I thought I'd be smart and do it late enough to be dark, to do an easy run with my headlamp. Want a couple before the race just to get back into it. Been a while since the last headlamp run and want to feel comfortable on the trails with more limited light. Anyway - the weatherforecast was good, with a thunderstorm expected in sometime after midninght. But then it arrived a lot earlier. Already before 8pm it started raining and eventually thunder and lightning as well. I had planned to leave for my run at 9pm, but when the bad weather still had not passed by 10:30 I decided to cancel and prioritize sleep and rest before a very late run. But highly annoyed that I missed a run - even an easy one. That never happens unless I'm sick or injured! I always get my training done. Not sure what lesson to learn from it either as I couldn't really have planned it differently - not expecting the bad weather coning for a few hours later... Ok, so basically yesterday was written off, but at least I got a good night sleep and got out for a nice morning run today.

10min prehab

12mins drills, 57mins easy, 5 x Strides.

I was really surprised how stiff and sore my quads were. Did not expect that after all. Wednesdays run was an easy effort and without running yesterday I would have though I felt even better. But maybe that's part of the issue? Not having loosened the legs yesterday? And potentially also the fact that I got less food in during the run on wednesday? Basically just another reminder how important the nutrtion is in that case.... The quads did get a lot better throughout the run though and I did the strides feeling ok. They were not amazing but not too bad either. Kept the run really easy and relaxed, the rest of the body feeling fine. No stiffness in my calfs and no other pains or niggles. So all in all, not too bad, and hoping quads are a lot better tomorrow. Will do the moderate run on the flatish 2k loop around the lake before most people come out tomorrow morning.

2x10 reps pr exercise/leg. Quads a lot better than this morning.

Boxjumps
Stepups
Good mornings
Walking plank
Reversed plank with leg lift
Heel touches

Slept really well again - relieved.

10min prehab.

That was a great last long run - amazing scenery and fab with the company :) Really enjoyed it! But - can definitely feel that the entire run was above 1800m . Things feel harder than normal - especially the flatter or more undualting runable bits for some reason.... Climbing felt fine, downhill might have been a bit fast (tempting on the super fun single tracks...) but nothing crazy - still well within comfort zone, but probably dial it back an inch during the race not to smash my quads completely - especially early on. All in all - I think the overall effort was pretty good and I should be able to recover fine from this. A bit of a sore knee after falling (on completely flat and runable trail just before coming down into Val D'isere early on.... Stupid), but that will be fine in a day or two. Apart from that, I feel good, positive but also starting to feel the nerves. The course is intimidating - I have to be honest - and being my longest race ever I don't really know what's going to happen. But this is what I signed up for, and even though I'm nervous I am also excited to race and to test myself. I think these last 12 days before the start will feel long..... hahaha.

8 hours in bed but a really bad night sleep. Waking up a million times.

10min prehab

12mins drills, 55mins easy, 5 x strides

Found a better way to do the easy run today - less climb than yesterday and easier to really run relaxed. Mostly grabvel road or wide trails apart from maybe 1-1.5k of fun single track. Really enjoyed it but looking forward to getting a bit further out on the mountains around here.
Again - no pains or niggles and strides felt even better than yesterday. Leg feels good and I'm enjoying myself.

Adjusted upper body strength session. All 2 x 10 reps

Pushups
Dips
Hangups
Angels and devils

10min prehab

12mins drills, 61mins easy, 5 x strides

Not easy to find flat trails here... only reasnoably flat is the 2k around the lake - which is packed with people. Opted running down on the trails towards Val D'Isere to check out the possible route for the long run wednesday. Ended up being more climb than expected, but took it very easy back up again. Enjoyed it (as soon as I got out of the resort itself.... not my favourite place hahaha).
No pains, no niggles and strides felt surprisingly good. Quite springy.

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

Knees a bit sore on the first couple of single leg squats, but eased into it - and second set was fine/normal.

All exercises 2x10reps L/R

Not as much sleep as normal as I had to stay up and watch the Olympic marathon.... Early night tonight.

10min prehab

12mins drills, 61mins easy/13,5km.

Felt fine but think I ran a bit harder than I actually thought I did. Will be extra careful tomorrow to make sure I keep things easy enough on easier days now. But - legs feel fine, quads more or less normal and just a tiny bit of stiffness in my calfs from the start - eased after a couple of km. Relaxed and enjoyable along the river and back up. 90% trail/gravel road.