Training Log Archive: RunarSIn the 7 days ending Jan 8, 2022:
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Saturday Jan 8, 2022 #
7 AM
Easy run 1:12:00 [1] 12.5 km (5:46 / km) +289m 5:10 / km
slept:8.0 shoes: Saucony Peregrine 10 - Grey
Good night sleep!
10min prehab
Drills + Easy + 8 x 10sec hill sprints
Legs a little tired but felt ok and the hill sprints were good. First two a bit slow but got faster and faster and the last twowere really good. Kept the rest of the run nice and easy. No pains or niggles.
10min prehab
Drills + Easy + 8 x 10sec hill sprints
Legs a little tired but felt ok and the hill sprints were good. First two a bit slow but got faster and faster and the last twowere really good. Kept the rest of the run nice and easy. No pains or niggles.
Friday Jan 7, 2022 #
9 AM
Easy run 1:22:00 [1] 14.9 km (5:30 / km) +94m 5:20 / km
slept:8.0 shoes: Saucony Endorphine Shift
Another great night sleep.
10min prehab.
Drills, 60min easy, 6 x strides
Could def feel yesterdays "super session". Legs a bit sluggish and tired. But not too bad. Conditions were horrid though. Black ice with water on top..... Ended up running most of the loop on the muddy side of the road + trails where I could. Coming back I found a small section of tarmac where I could do the strides without falling.... Decent pace but not wow. No pains or niggles.
10min prehab.
Drills, 60min easy, 6 x strides
Could def feel yesterdays "super session". Legs a bit sluggish and tired. But not too bad. Conditions were horrid though. Black ice with water on top..... Ended up running most of the loop on the muddy side of the road + trails where I could. Coming back I found a small section of tarmac where I could do the strides without falling.... Decent pace but not wow. No pains or niggles.
6 PM
Strength - legs and core 20:00 [0]
Regular legs & core session #2
Thursday Jan 6, 2022 #
3 PM
Intervals 1:19:00 [4] 18.4 km (4:18 / km) +172m 4:06 / km
slept:8.5 shoes: Adidas Adizero Pro
Great night sleep!
10min prehab.
Drills, 5+15min easy, 16x400 - p:40sec, 15+5min easy.
Today was one of those days when you feel invincible! Anything session you would throw at me - I would smash it. I just knew I would nail the session. It's the same feeling I've got when training has gone well, tapering been great and I've rested well before a race. Being at the startline, urging to go. Exactly the same feeling but being in the nidts of a training block it was also totally unexpected. Almost disappointed I wasn't doing a 5 or 10k race today - I was convinced I would have smashed my PBs. THat's how good I felt. And once on the treadmill (horrid conditions forced me inside), my feeling was confirmed. I felt superstrong on the intervals and really enjoyed them. Felt fast, but relaxed. Could have gone faster/longer but held back. What a day! No pains, no niggles and no stiffness.
10min prehab.
Drills, 5+15min easy, 16x400 - p:40sec, 15+5min easy.
Today was one of those days when you feel invincible! Anything session you would throw at me - I would smash it. I just knew I would nail the session. It's the same feeling I've got when training has gone well, tapering been great and I've rested well before a race. Being at the startline, urging to go. Exactly the same feeling but being in the nidts of a training block it was also totally unexpected. Almost disappointed I wasn't doing a 5 or 10k race today - I was convinced I would have smashed my PBs. THat's how good I felt. And once on the treadmill (horrid conditions forced me inside), my feeling was confirmed. I felt superstrong on the intervals and really enjoyed them. Felt fast, but relaxed. Could have gone faster/longer but held back. What a day! No pains, no niggles and no stiffness.
Wednesday Jan 5, 2022 #
8 AM
Strength - upper body 30:00 [0]
The usual upper body session, including core exercises.
3 PM
Easy run 1:24:00 [1] 14.4 km (5:50 / km) +274m 5:20 / km
slept:8.5 shoes: VJ Sports Ultra
Very good night sleep.
10min prehab
Drills + Easy on muddy trails + 6 x strides.
Felt pretty slow and tired from the start. Legs sluggish. NOt too stiff (a little bit in the quads) and no pains or niggles, just a little tired in general. So opted for a muddy trail run - of course I picked the woring shoes..... VJ Ultras are absolute shit in muddy conditions. But enjoyed it. Kept it relaxed and the body woke up after a few km. The last bit was really enjoyable and the strides a lot faster and more fluid than expected. Good session in the end.
10min prehab
Drills + Easy on muddy trails + 6 x strides.
Felt pretty slow and tired from the start. Legs sluggish. NOt too stiff (a little bit in the quads) and no pains or niggles, just a little tired in general. So opted for a muddy trail run - of course I picked the woring shoes..... VJ Ultras are absolute shit in muddy conditions. But enjoyed it. Kept it relaxed and the body woke up after a few km. The last bit was really enjoyable and the strides a lot faster and more fluid than expected. Good session in the end.
Tuesday Jan 4, 2022 #
3 PM
Progressive 1:26:00 [2] 19.2 km (4:29 / km) +141m 4:19 / km
slept:8.0 shoes: Saucony Endorphine Pro
Good night sleep - no pain in hip.
10min prehab.
Drills + 16k progressive from 4:50-3:30 + 10min easy.
Hip and glutes felt much better, but still a bit of stiffness. Same with quads, whilst calfs were fine. Everything loosened after a few km and the second half of the progressive part felt pretty good.
Difficult to run slow from the start. Gait feels unnatural and I keep having to adjust pace. Feels much better when I get to 4:30 and faster. Ended up doing a bit faster than 3:40 but that wasn't planned. Only looked at pace the last few km when my watched lapped and tried to increase by effort. And that ended up with the last 2 km both being sub 3:40. Still felt good and enjoyed myself.
10min prehab.
Drills + 16k progressive from 4:50-3:30 + 10min easy.
Hip and glutes felt much better, but still a bit of stiffness. Same with quads, whilst calfs were fine. Everything loosened after a few km and the second half of the progressive part felt pretty good.
Difficult to run slow from the start. Gait feels unnatural and I keep having to adjust pace. Feels much better when I get to 4:30 and faster. Ended up doing a bit faster than 3:40 but that wasn't planned. Only looked at pace the last few km when my watched lapped and tried to increase by effort. And that ended up with the last 2 km both being sub 3:40. Still felt good and enjoyed myself.
Monday Jan 3, 2022 #
9 AM
Strength - legs and core 20:00 [0]
The regular strength and core session #1.
7 PM
Easy run 1:12:00 [1] 13.0 km (5:32 / km) +167m 5:12 / km
slept:8.5 shoes: Hooka Speedgoat Evo - 2nd pair
Very good night sleep despite a bit of a niggle in both hips/glutes.
10min prehab
Drills + Easy on trails. No strides as glutes were very sore.
Felt very slow from the start and glutes flet shit. Calfs and quads a bit tight as well, but not too bad. Got better throughout and everything felt better in the end. Added vert the last few days has definitely increased stress on the glutes - it's been some time since last time I did anything hilly with pace (like yesterdays moderate run). When writing this (tuesday morning) glutes feel more or less normal and I'm looking forward to the progressive run today. Will be careful and back off if needed.
10min prehab
Drills + Easy on trails. No strides as glutes were very sore.
Felt very slow from the start and glutes flet shit. Calfs and quads a bit tight as well, but not too bad. Got better throughout and everything felt better in the end. Added vert the last few days has definitely increased stress on the glutes - it's been some time since last time I did anything hilly with pace (like yesterdays moderate run). When writing this (tuesday morning) glutes feel more or less normal and I'm looking forward to the progressive run today. Will be careful and back off if needed.
Sunday Jan 2, 2022 #
8 AM
Moderate run 2:38:00 [3] 38.8 km (4:04 / km) +474m 3:50 / km
slept:9.0 shoes: Saucony Endorphine Pro - Blue
A really good night sleep after a little less sleep new years eve. Felt really fresh and ready to go this morning. Legs better than the previous days and only a slight stiffness. No pains or niggles.
Had decided to join a local group of faster runners doing a longer run today and add a few miles before and after to make it roughly 2h30mins. What I didn't realize was that they were doing a warmup as well.... So - I basically ran roughly 5k from home, easing into moderate effort, then had to do 3k easy with the group before heading out for the longer, faster run. Group split up quite quickly as some wanted to do faster pace whilst others were happy to do similar to my moderate pace. So had company for 25k which was nice. The session was basically: 5.5k easy to moderate + 3k easy + 30ish k moderate. Slightly longer than planned but a really good one. Avg pace for the last 30k moderate was good - 3:56 - especially considering it's a very hilly loop with a decent cllimb. Good start to 2022.
Had decided to join a local group of faster runners doing a longer run today and add a few miles before and after to make it roughly 2h30mins. What I didn't realize was that they were doing a warmup as well.... So - I basically ran roughly 5k from home, easing into moderate effort, then had to do 3k easy with the group before heading out for the longer, faster run. Group split up quite quickly as some wanted to do faster pace whilst others were happy to do similar to my moderate pace. So had company for 25k which was nice. The session was basically: 5.5k easy to moderate + 3k easy + 30ish k moderate. Slightly longer than planned but a really good one. Avg pace for the last 30k moderate was good - 3:56 - especially considering it's a very hilly loop with a decent cllimb. Good start to 2022.