Training Log Archive: heyU

am: two circuits of Kings Pk. Second lap seemed to take forever. Was relatively warm and humid too. As usual i was fairly tired in the last 20min (but as the runs get longer, I'm going farther before fatigue sets in). Left ankle started complaining after a few k, with some sporadic sharper pains. Settled down after 6k, but feels tired and a bit sore now :-( Will have to keep an eye on this.
As per every long run this year, I can say that this is the longest run since Sep 06 !

pm: Went through the motions to finish part 2

Left ankle still feels a bit sore. I think a rest day is coming up soon. I was going to do a terrain run this week, but I might have to give it a miss.

am: Short one today. I'm planning a long run tomorrow morning (forecast is for showers :-)). Ankles have been sore in the morning for the past few days (left worse than right). I wonder if this is a reaction to the introduction of terrain running ??

am: Usual upper body and core stability session.

pm: Part of my core stability exercises. Didn't finish because I got side-tracked by the football (western derby)

am: Standard 13k in King Pk. Actually felt smooth again (like all the muscles are firing at the right time for a change). My fastest time for this particular run since Aug 06 (although it's a long way off my all time best of 52 something). Right glutes were silent.

am: Standard 13k. Felt quite smooth in the first few k for a change. Right glutes still complaining though

pm: Upped the weights today. Gradually becoming a hulk ! Bit sore in the left shoulder afterwards though.

transversus abs warm-up exercises
pec dec 3x15@30kg
lat pulldown 3x15@35kg
seated row 3x15@35kg
bench press 2x15@20kg, 1x15@30kg
leg press 3x15@40kg
lat pulldown/pushdown 1x15@15kg, 2x15@20kg
clamshells 3x20@2kg each side
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side
a bit more transversus abs to finish off

Gym was crowded again, but fortunately every time I wanted to use a piece of equipment it was miraculously free. Nice. I like to go straight from one machine to the next without a break, otherwise it doesn't really feel like training

am: Steady run through Shenton and Kings Pk. Distance approximate. Different combination of tracks in the last 1/3 just about every time I do this run.

Massage at lunchtime

pm: full round of core and pelvic stability exercises

am: Easy one after yesterday's terrain run. Everything seems to be OK. No soreness to speak of. I can make the next terrain run a bit harder !

pm: Usual gym workout.
transversus abs warm-up exercises
pec dec 1x15@25kg, 2x15@30kg
lat pulldown 1x15@30kg, 2x15@35kg
seated row 1x15@30kg, 2x15@35kg
bench press 2x15@20kg, 1x15@30kg
leg press 3x15@40kg
lat pulldown/pushdown 1x15@15kg, 2x15@20kg
clamshells 3x20@2kg
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side

am: Terrain run on South Ledge. Repeat of the run from Sun before last. This time I ran a bit more freely and felt a bit stronger. Bush didn't seem to be as trippy today :-)

pm: Full round of core stability and control exercises.