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Training Log Archive: Kris

In the 7 days ending Jan 21, 2019:

activity # timemileskm+mload
  Running10 7:10:20 59.63(7:13) 95.97(4:29) 86484.2
  Strength and Conditioning2 40:014.2
  Total11 7:50:21 59.63 95.97 86488.5

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Monday Jan 21, 2019 #

7 AM

Running 40:42 intensity: (7:48 @1) + (32:14 @2) + (40 @3) 8.81 km (4:37 / km) +84m 4:25 / km
ahr:121 max:139 shoes: Green Peg 1

Achilles fine again but right hip niggling away. I've had small issues with this hip in the past but this is as bad as it has been.

Today was the day I had marked to start marathon training, so these niggles are not ideal. Fitness has been really good the last month or so though, so if I can get on top of these issues, I should be able to press on OK. It's all a bit frustrating though, since things seem to have unravelled fairly quickly.

I've got some good plans for marathon training moving forward, but I need to get on top of these niggling issues first. The key to this block is going to be discipline. I've trained well in the last few months but I haven't been very disciplined - I've eaten a load of junk, not done the extra prehab/strength/stretching and probably done too much running at times. So moving forward, the goal is to get on top of those things.

Physio appointment for this afternoon to get these niggles looked at and start getting back on the right track.
C • And... 1
4 PM

Running 38:16 [2] 8.52 km (4:29 / km) +99m 4:15 / km
ahr:157 max:180 shoes: Green Peg 1

Ran after physio. Hip felt much better than this morning, Achilles much the same but no worse. Nothing too serious but put my mind at rest getting it seen to.

Achilles - happy with the progression and management. Manage load, calf stretching and strengthening.
Hip - tightness and weakness. Glut activation/strengthening and general mobility/stretching.
8 PM

Strength and Conditioning 5:00 [1]

Physio exercises.

Sunday Jan 20, 2019 #

1 PM

Running 1:33:09 intensity: (12:53 @1) + (1:10:54 @2) + (9:22 @3) 22.08 km (4:13 / km) +159m 4:04 / km
ahr:123 max:147 shoes: Green Peg 1

Longer run to see how things are before hopefully getting back into the swing of things next week. Achilles fine, right hip a bit stiff.

Saturday Jan 19, 2019 #

9 AM

Running 45:16 intensity: (3:33 @1) + (17:51 @2) + (23:04 @3) + (48 @4) 10.43 km (4:20 / km) +96m 4:09 / km
ahr:133 max:159 shoes: Green Peg 1

Achilles fine - was going to double but I got on a roll with painting and carpeting.

Friday Jan 18, 2019 #

12 PM

Running 46:29 intensity: (6:23 @1) + (29:20 @2) + (4:19 @3) + (6:27 @4) 10.23 km (4:33 / km) +52m 4:26 / km
ahr:127 max:164 shoes: Green Peg 1

A few little moans from the Achilles but main issue was a tight right calf (other leg!).

Thursday Jan 17, 2019 #

7 AM

Running 39:44 intensity: (19:05 @1) + (15:16 @2) + (5:23 @3) 8.78 km (4:31 / km) +86m 4:19 / km
ahr:106 max:148 shoes: Green Peg 1

Feeling much better on waking than yesterday. I could notice some soreness for the first five minutes but nothing after that.
5 PM

Running 14:06 intensity: (1:09 @1) + (12:57 @2) 3.16 km (4:28 / km) +7m 4:25 / km
ahr:120 max:128 shoes: Green Peg 1

Started running with no pain at all, but heel started to hurt after about 4-5 minutes. Since this was the opposite way to this morning, increasing pain rather than decreasing, I made the decision to turn around and call it a day. It wasn't really any worse by the time I got back to the car and perhaps it would have faded if I had continued, but I'm really keen to get this sorted so I can put a decent block of training in.

A bit frustrated as this could have been avoided. I still need to remember to not get carried away and to do the basics right when I'm feeling good. No racing for me on the weekend - I'm going to be very cautious for a few days and hopefully I can build back to a decent volume nest week.

A good reminder going into marathon training that two weeks at 95% is better than one week at 105% and another at 60%. Consistency.

Wednesday Jan 16, 2019 #

6 AM

Running 6:02 [1] 1.14 km (5:16 / km)
ahr:96 max:111 shoes: Green Peg 1

Achilles not great this morning - sore jogging down to the gym. I'll rest tonight and see how it is tomorrow. Hopefully I've caught it before it is too bad.

Strength and Conditioning 35:01 intensity: (32:45 @1) + (2:16 @2)
ahr:85 max:125

Bar warm up
3 x {Back squat x 8 @ 50, DB row x 10 @ 8}
3 x {Reverse lunge x 8 @ 35, DB shoulder press x 10 @ 8}
Started some core but kicked out of the studio for a class.

Running 6:34 intensity: (3:15 @1) + (3:14 @2) + (5 @3) 1.14 km (5:47 / km) +44m 4:50 / km
ahr:117 max:135 shoes: Green Peg 1

6 PM

Note

Glad I didn't take my running kit to work because I would have definitely caved and gone for a run this evening given how the Achilles felt during the day. A day off should do it good though.

Tuesday Jan 15, 2019 #

7 AM

Running 41:26 intensity: (15:01 @1) + (23:35 @2) + (2:50 @3) 8.82 km (4:42 / km) +83m 4:29 / km
ahr:119 max:142

Normal morning run, feeling back to normal.
6 PM

Running 58:36 intensity: (20:02 @1) + (36:26 @2) + (2:08 @3) 12.85 km (4:34 / km) +156m 4:18 / km
ahr:117 max:139 shoes: Green Peg 1

Achilles a bit sore, so avoided intervals. It's gotten worse after the weekend; probably a combination of spikes, lack of stretching and old shoes for the last little while. Have new shoes now and will get back on the stretching to hopefully nip it in the bud.

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