Training Archive: andrewdIn the 7 days ending 2008-05-04:
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| M | T | W | H | F | S | S | |||||||||||||||||
Sunday May 4 | ||
| Event: Great Edinburgh Run 10K | ||
| Running race (Great Edinburgh Run) 40:53 [5] 10 km (4:05 / km) +75m 3:56 / km vdot: 50.6 | |
| shoes: Asics Gel Kayano | ||
| Great Edin Run, was vaguely aiming for sub 40 but given recent leg troubles wasn't aiming too high on the day.
Started off at 4mins per km but tired in the middle for a bit and had a nasty stitch in my diaphragm from about 8km to 9.5km, was bent double but trying hard to keep going. knew I wasn't going to hit sub 40 before that : was about a minute off 4mins per k at 8km. Reasonably pleased with the run and time despite other this though! This is technically my new pb for 10k, so something to aim to beat in the next year! (if not then at great run 2009) wish they'd include the climb for these, worked it out for the park + 8-9km from o-maps as 75m | ||
| C • That hill! 2 | ||
| Running warm up/down 30:00 [2] 3 km (10:00 / km) | |
| shoes: Asics Gel Kayano | ||
| 15mins of jogging beforehand, then some dynamic warmup stuff
10mins or so of jogging afterwards | ||
| Stretching 10:00 [1] | |
| afterwards | ||
10km - Splits | ||
Saturday May 3 | ||
| Note | |
| so instead of going to either vogrie (local O event) or glentress (MTBO) I decided to stay at home and clean my flat. Dumbass. | ||
| Running 14:00 [2] 2.6 km (5:23 / km) | |
| shoes: Asics Gel Kayano | ||
| to get the legs moving a bit today | ||
| Stretching 10:00 [1] | |
Friday May 2 | ||
| Running 33:42 [3] 7.34 km (4:35 / km) | |
| shoes: Asics Gel Kayano | ||
| http://www.gmap-pedometer.com/?r=1859549
jaunt to test leg, started very gingerly but felt good so picked up the pace. no point in not doing so really, if I can't run today I wouldn't be able to run on Sunday. Left leg felt 'odd' but wasn't sore at all and seems to be fine now. Might go for a 20min jog tomorrow as well. vaguely looking forward to sunday again looking at the mins per k for this run, which was pretty easy, i was running reasonbly well. This bodes well. | ||
| Stretching warm up/down 15:00 [1] | |
| Strength 35:00 [1] | |
| while watching QoS and Top Gear :D
this is my usual 'itb prevention' circuit with some other stuff added in to build up suppleness/strength in legs | ||
Thursday May 1 | ||
| Stretching 15:00 [1] | |
| Strength 35:00 [1] | |
| lots of leg strength work while watching the football
leg/calf feels ok, still feel it ocassionally. Going to go for a run tomorrow evening if it feels good tomorrow. rangers into the UEFA cup final, left it 'quite' late though.... | ||
Wednesday Apr 30 | ||
| Orienteering 30:00 [2] 3 km (10:00 / km) | |
| shoes: Swoops | ||
| probably wouldn't have gone had I not planned the session!
Half the time was putting kites out, second half was jogging round half the course before I decided my calf was too sore so I stopped and talked through what people had done when they finished each course (there were 2*2.5km courses, long route choice leg followed by 4/5 very short legs, aim was to flow through the short legs and run hard on the long legs - people seemed to enjoy it, still not sure how beneficial my 'training sessions' might or might not be... I tend to plan things that I might enjoy rather than what might be beneficial!) went to see a-friend-who's-a-physio afterwards. we came to the conclusion that there's nothing wrong with my calf. we were both prodding/stretching the muscle which caused no pain, yet it was still sore to walk / jog on. sooooo she thought it might be some muscle imbalance / joint slightly out of line so she did some mystical physio stuff and said it might hurt tomorrow. Hopefully will fix it, good to be more confident the muscle is ok. have it in my mind that I'm not going to run on Sunday, so it's a bonus if I feel up to it. Quite sad because I've been bigging it up in my mind to set a 10k pb (not hard given my previous 1 race which I hadn't done any training prior to). will need to find a 10k at the tail end of the year to run, ideas on a postcard... | ||
| Strength 10:00 [1] | |
| Stretching 5:00 [1] | |
Tuesday Apr 29 | ||
| Cycling (commute) 20:00 [1] 3.6 km (5:33 / km) | |
| shoes: (Bike) Specialized Hardrock | ||
| nice morning | ||
| Note | |
| http://news.bbc.co.uk/1/hi/scotland/edinburgh_and_... hmmmm, I was cycling alongside a dumper truck thingy this morning. I might take a slightly more off-road route to work from now on. | ||
| Cycling 27:00 [3] 10 km (2:42 / km) | |
| shoes: (Bike) Specialized Hardrock | ||
| cycle home | ||
| Running warm up/down 20:00 [3] 3.6 km (5:33 / km) | |
| shoes: Asics Gel Kayano | ||
| to intervals, felt really good | ||
| Running intervals 14:57 [4] 4.12 km (3:38 / km) | |
| shoes: Asics Gel Kayano | ||
| 5*1.03km, LRC session
felt good for the first 2, cruising behind some old guy, took a little more to pass him on the 3rd and my left calf started really worrying me again on the 4th and the old boy kicked my ass, started on the 5th but jogged / walked it instead. 3.41, 3.41, 3.43, 3.52 calf now feeling 'ok'. I can feel it a little sore (not tight, sore) when I lift my heel off the ground. Was suggested at the session that it might be to do with running on hard surfaces - last time I had the trouble after re-running the edinburgh city race. gonna take it easy for the next few days and hopefully i'll be ok on Sunday. | ||
| Running warm up/down 15:00 [1] 1.5 km (10:00 / km) | |
| ran a bit of the way home via the fawthrops to pick up some kites for tomorrow's training, walked the rest as didn't want to break my calf. | ||
Monday Apr 28 | ||
| Running (commute) 37:00 [3] 8.1 km (4:34 / km) | |
| shoes: Asics Gel Kayano | ||
| http://www.gmap-pedometer.com/?r=1846488
contrast to yesterday, pissing it down with rain, what happened to summer!? also been realising lately that I don't spend enough time practicing reading a map on the move - so I was concentrating on focusing on my hand (had no map!) for 10secs on, 10secs off for about 15mins worth of this run. Only slight glances back to the ground. Will take a map for this in future. need to introduce intervals into my training - starting with a (hopefully) easy session tomorrow night. | ||
| Stretching 10:00 [1] | |
| stretching outside the flat post run | ||
| Strength 15:00 [1] | |
| some leg strength work / exercises, right hamstring feeling a bit sore but nothing to shout about | ||