Wednesday Feb 28 |
 | Note | |
| |
| No run this morning - had to be at work early |
| Core stability 59:00 [2] | |
| |
| pm: Did all of my core stability exercises (all 19 of them, including the new QL exercises I got on Monday). Felt bad about not running this morning |
Tuesday Feb 27 |
| Running 44:02 [3]10.1 km (4:22 / km) | |
| |
| am: Steady run. Very humid this morning (again). Thought I was running faster than this but the humidity must have taken its toll. |
| Gym 45:00 [2] | |
| weight:73.9kg |
| pm: Upper body strength and core stability
transversus abs warm-up exercises
pec dec 2x15@25kg, 1x15@30kg
lat pulldown 2x15@30kg, 1x15@35kg
seated row 2x15@30kg, 1x15@35kg
bench press 2x15@20kg, 1x15@30kg
leg press 2x15@40kg
lat pulldown/pushdown 2x15@15kg, 1x15@20kg
clamshells 3x20@2kg
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side |
Monday Feb 26 |
| Running 31:08 [3]6.8 km (4:35 / km) | |
| |
| am: Steady run. Everything seems OK after yesterdays long run |
| Core stability 50:00 [2] | |
| |
| pm: Pilates - working QL control and flexibility |
Sunday Feb 25 |
| Running 1:32:01 [3]20 km (4:36 / km) | |
| |
| am: Long run. First time I've cracked the 20k barrier in 6 months! Left hamstrings not too bad
Originally I hoped that by adding about 5min each week I could be up to 2hrs by the end of March (starting from 1 hr in early Jan). At current rate of progress, it looks like I'll up to 1:45 by then - not too bad. The next step was originally going to be adding in some terrain running, but I'll wait and see how I'm going. No point in rushing now. If it takes a couple of weeks longer - no problem. Better than being injured again. |
Saturday Feb 24 |
| Running 44:02 [3]10 km (4:24 / km) | |
| |
| am: Steady run. Slow at the start but eventually got going.
Slept in this morning and didn't start running until after 8. I'm finding it increasingly difficult to get up early because it's not light now until just after 6.30. I'll be sooooo glad when daylight saving ends. The best thing about daylight saving (and some would say, the only redeeming feature) is that when it finally ends you get to sleep-in an hour longer. The second best thing is that I'm forced to run earlier wrt. the sun. It means that it's a bit cooler, which is good for longer runs, but it comes at a cost in that you miss out on an hour of sleep in the relative cool of the early morning and you're only half awake in the first few ks (which can be a safety hazard! - I have twice come to ground forcefully in the first k of a run when I've still been wiping the sleep from my eyes; not in recent times though, thankfully). |
| Core stability 40:00 [2] | |
| |
| pm: usual core stability workout.
Been doing the same set of exercises for a couple months now. Must soon be time to reassess and maybe drop a few of the easier ones and replace them with something more challenging. |
Friday Feb 23 |
| Running 52:04 [3]11.7 km (4:27 / km) | |
| |
| am: steady run. Left hammies still a bit sore |
Thursday Feb 22 |
| Running 32:25 [3]7 km (4:38 / km) | |
| |
| am: Easy run. As usual, feels harder when you go slow! |
| Gym 1:00:00 [2] | |
| weight:73.7kg |
| pm: Usual upper body strength and core stability workout |
| Note | |
| |
| Massage at lunchtime. Seemed to help loosen up the left hamstrings and some general tightness around the left greater trochanter. |
Wednesday Feb 21 |
| Running 59:35 [3]13.3 km (4:29 / km) | |
| |
| am: Standard 13k. This one turned out to be a real struggle. Like a battery-operated toy, I just starting winding down after halfway. I was glad to reach the end!
This went against the recent trend of gradually feeling stronger and finishing my runs with a bit left in the tank. I haven't struggled like this for more than a month. May have an easy day tomorrow. |
| Core stability 16:00 [2] | |
| |
| pm: First 1/3 of my core stability exercises. Felt lazy today! |
Tuesday Feb 20 |
| Running 43:24 [3]10.1 km (4:18 / km) | |
| |
| am: Steady run. Left hamstrings were better this morning. The tennis ball work seems to have done the trick. If I repeat it each day for the next few days it should solve the problem. I wish I had known about it years ago before I had all my hip/bursitis problems !!! |
| Gym 48:00 [2] | |
| weight:74.1kg |
| pm: Usual upper body strength and core stability workout (same as last Thurs) |
Monday Feb 19 |
| Running 30:36 [3]6.8 km (4:30 / km) | |
| |
| am: steady run. Felt like crap in the first 2k but got going alright in the second half. Left hammies again tight at the start. Hamstrings have been a bit tight for more than a week now, I should get stuck into some serious stretching and massage before they become a real problem. |
| Core stability 45:00 [2] | |
| |
| pm: Core stability.
Massaged top of left hamstrings afterwards using a tennis ball (sitting on floor, legs straight with tennis ball placed strategically under the tight spots). This really gets into the sore spots like you wouldn't believe! Gentle stretching after. |
Sunday Feb 18 |
| Running 1:24:46 [3]19.1 km (4:26 / km) | |
| |
| am: Long run. Still sore in left hammies and took a long time to warm up. Stuffed afterwards. I don't know how I'm ever going to able to get back to running 2 hrs+. Will need to be much better on 80-90 min runs before I can seriously tackle anything close to 2hrs :-( |
Saturday Feb 17 |
| Running 29:31 [3]6.8 km (4:20 / km) | |
| |
| am: just a steady run. Still sore in left hammies |
| Gym 46:00 [2] | |
| weight:73.1kg |
| am: Usual gym session. Same as Thurs.
Gym was very "quiet" this morning. Only two others there, and they insisted on talking non-stop the whole time whilst occasionally pulling absent-mindedly on some piece of equipment. I don't know why they bothered - the training effect was minimal. I suspect (and hope) I won't see them there very often.
|
| Core stability 55:00 [2] | |
| |
| pm: Did the core stability exercises I should have done last night |
Friday Feb 16 |
| Running 49:46 [3]11.3 km (4:24 / km) | |
| |
| am: steady run. Was going to do about 12k but found it hard to resist the temptation to take a short cut near the end :-) Left hammies were tight today |
| Note | |
| |
| I'll have an easier day (running wise) tomorrow and hopefully should be right for a long run on Sun. I'll aim for 85 min. If all keeps going well, by mid March I might be able to start running in terrain again. I feel that I'm gradually getting stronger so some higher intensity sessions could be on the cards by April |
Thursday Feb 15 |
| Running 58:19 [3]13.3 km (4:23 / km) | |
| |
| am: standard 13k. Felt a bit better today |
| Gym 45:00 [2] | |
| weight:73.3kg |
| pm:Upper body strength and core stability
transversus abs warm-up exercises
pec dec 3x15@25kg
lat pulldown 3x15@30kg
seated row 3x15@30kg
bench press 2x15@20kg, 1x15@30kg
leg press 3x15@40kg
lat pulldown/pushdown 2x15@15kg, 1x15@20kg
clamshells 3x20@2kg
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side |
Wednesday Feb 14 |
| Running 58:45 [3]13.3 km (4:25 / km) | |
| |
| am: standard 13k run. Standard time! Strange run tthough, felt terrible at the start but was actually running OK, then felt better in the middle stages but must have been going slow. Felt a bit light-headed -- could be coming down with some disease |
| Core stability 41:00 [2] | |
| |
| pm: Core stability workout |
Tuesday Feb 13 |
| Running 44:26 [3]10.1 km (4:24 / km) | |
| |
| am: Steady run. Sore this morning and took a long time to get going. All due to an innocent session of Pilates; although I must admit the exercises I did yesterday were new and fairly challenging (various bridging exercises lying on back with feet raised) |
| Gym 45:00 [2] | |
| weight:74.1kg |
| pm: Usual gym workout - upper body strength and core stability |
Monday Feb 12 |
| Running 30:30 [3]6.8 km (4:29 / km) | |
| |
| am: steady run. V sluggish in first half |
| Core stability 55:00 [2] | |
| |
| pm: Pilates - working on pelvic stability and control! |
Sunday Feb 11 |
| Running 1:19:09 [3]18 km (4:24 / km) | |
| |
| am: Long run. Two loops of 9km. Tried to maintain an even pace a little bit slower than usual. Tightened up a bit in the right hip - nothing dramatic - otherwise everything went well. Hopefully, if I can keep on increasing the distances, by the end of March I'll getting close to 2hrs (that's the goal anyway) |
Saturday Feb 10 |
| Running 31:42 [3]7 km (4:32 / km) | |
| |
| am: steady run. A bit tired this morning. Was planning to do a longer run tomorrow, but I'll see how I feel in the morning. |
| Gym 47:00 [2] | |
| weight:73.8kg |
| am: core stability and upper body work. Wasn't motivated today and had to grind my way through the session. |
| Core stability 35:00 [2] | |
| |
| pm: Did most of my core stability and posture exercises. Think I deserve a medal |
Friday Feb 9 |
| Running 58:41 [3]13.3 km (4:25 / km) | |
| |
| am: standard 13k. A bit sore in the left quads this morning. |
| Note | |
| |
| Ended up not doing my core stability exercises (even though I promised to). Went out instead ! |
Thursday Feb 8 |
| Running 58:26 [3]13.3 km (4:24 / km) | |
| |
| am: standard 13 k run. Concentrated on maintaining posture and trying to be relaxed. Actually ran a little faster than usual in the first 3/4, but tired towards the end. Very humid. Even the shoes were sopping wet by the end. Must have been carrying an extra couple of kg! |
| Core stability 25:00 [2] | |
| |
| pm: First part of the core stability exercises. Again couldn't fit them all in. Promised myself that I'll do them all tomorrow! |
Wednesday Feb 7 |
| Running 43:24 [3]10.1 km (4:18 / km) | |
| |
| am: Just a steady run. Felt stronger today after the rest day yesterday. Tight in the right hip afterwards though. |
| Gym 48:00 [2] | |
| |
| pm: upper body strength and core stability. Increased the weight to 2kg for the clamshell exercise and it didn't seem to be much harder than 1kg. |
Tuesday Feb 6 |
| Note | |
| |
| Did absolutely nothing today. I had to be at work early, so I couldn't fit in a run in the morning and by the evening I was tired so I thought "stuff it - I can't be bothered". |
Monday Feb 5 |
| Running 29:42 [3]6.8 km (4:22 / km) | |
| |
| am: steady run, sluggish in the first couple of k |
| Core stability 40:00 [2] | |
| |
| pm: core stability work. This must pay off eventually! |
Sunday Feb 4 |
| Running 1:14:03 [3]16.8 km (4:24 / km) | |
| |
| am: "long" run. 2 circuits. I did about 11k and got within 1k of home and then ran a 2nd circuit of about 6k. Was hard to do the 2nd circuit after being so close to the finish!
At the start of the 2nd circuit I estimated a total time of about 75 min, but 1 min seemed to dissappear in the last few k. Don't think I ran that fast - must have made a mistake in calculating the times(?) |
Saturday Feb 3 |
| Running 29:30 [3]6.8 km (4:20 / km) | |
| |
| am: steady run. just a short one today so I can be fresh for a longer run tomorrow morning. I'll aim for 75min |
| Gym 43:00 [2] | |
| |
| am: upper body strength and core stability |
| Core stability 15:00 [2] | |
| |
| pm: completed the core stability work I didn't get through yesterday. I'd rather do it all in one session, but I suppose better to do it in two than not at all. |
Friday Feb 2 |
| Running 58:42 [3]13.3 km (4:25 / km) | |
| |
| am: standard 13k. Not quite as good as yesterday but time is almost the same. Must be improving!! |
| Core stability 25:00 [2] | |
| |
| pm: core stability work. Felt a bit lazy today. Only did about 2/3 of the exercises. I'll do the remainder tomorrow :-) |
Thursday Feb 1 |
| Running 58:46 [3]13.3 km (4:25 / km) | |
| |
| am: steady run - standard 13k. Felt OK in the last couple of k |
| Gym 55:00 [2] | |
| |
| pm: same as Tues - upper body strength and core stability. The gluteus medius (or medii?) are getting stronger, will probably move up to 2kg weight soon (currently 3x20 each side with 1kg weight, "clamshell" exercise). Eventually will be as solid as a rock. Buns of steel here we come! |