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Training Log Archive: Zan

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Running	27	18:59:40	131.85	(8:39)	212.19	(5:22)	2560
Fell run	4	4:50:00	29.7	(9:46)	47.8	(6:04)	1100
Core	7	2:15:00
Intervals	4	1:56:00	15.65	(7:25)	25.19	(4:36)	650
Stretching/rollering	7	1:25:00
Cross Country Race	1	32:00	5.0	(6:24)	8.05	(3:59)
Total	34	29:57:40	182.2		293.22		4310
[1-5]	33	28:32:40

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Saturday Jan 31, 2015 #

Running (Wyming brook, snow) 1:40:00 [3] 10.8 mi (9:16 / mi) +300m 8:31 / mi

Note

Started 2 new hip stability theraband exercises.

Friday Jan 30, 2015 #

7 AM

Running (HGC, snow) 36:00 [3] 3.6 mi (10:00 / mi) +120m 9:04 / mi

Core 15:00 [3]

5 PM

Running 20:00 [3] 2.6 mi (7:42 / mi) +150m 6:31 / mi

Run from work to 2nd of 3 sessions to get back & SI joint aligned again. Wasn't planning on running but car is stuck in the snow. Hopefully only one more session required next week. Running on thick ice the whole way - thank god for yaktrax! Strength exercises start tomorrow.

Thursday Jan 29, 2015 #

Stretching/rollering 15:00 [0]

7 AM

Running 1:04:00 [3] 6.75 mi (9:29 / mi) +200m 8:41 / mi

Snowy early run - down the empty a57 to the water works, up the side of rivelin, cut through to redmires rd, cut across hgc, back down to a57 via moorbank rd & home. Blizzardy.

Wednesday Jan 28, 2015 #

7 AM

Running 50:00 [3] 5.5 mi (9:05 / mi) +200m 8:10 / mi

Very easy round my first proper before work Rivelin run of the year!

Tuesday Jan 27, 2015 #

Note

Had my spine and SI joint realigned and put back in place yesterday - immediate relief of pressure through SI joint and I can now stand straight.
The calf pain which has been quite severe has completely disappeared as not under stress.
My lack of natural ability to build much muscle means I am very weak through hips - the slightest jolt can throw everything out of alignment - so I am under strict instruction for my training to include NO rough terrain. (I guess that means I am not allowed to go non-urban orienteering ever again! ...what a shame)

C • does that knock out fell and xc too? 8

7 AM

Running 24:00 [3] 3.0 mi (8:00 / mi) +130m 7:03 / mi

Core 15:00 [3]

6 PM

Intervals hills 31:00 [4] 3.95 mi (7:51 / mi) +300m 6:21 / mi

First 7 of the south rd hills up to burgoyne monster.
300, 500, 540, 500, 500, 500, 730

Running warm up/down 21:00 [3] 2.4 mi (8:45 / mi)

Monday Jan 26, 2015 #

7 AM

Running 39:50 [3] 4.8 mi (8:18 / mi) +200m 7:21 / mi

Sunday Jan 25, 2015 #

Fell run 1:25:00 [3] 8.5 mi (10:00 / mi) +300m 9:01 / mi

Run from Totley Rugby club out to Burbage, round & back. Ran as slow as I could go, not having fun on the ice, rocky too. Right calf not too bad after yesterday but not perfect - and tired. Luckily Neil won a load of cake in the Tigger Tor :)

Saturday Jan 24, 2015 #

Cross Country Race (Northerns - Pontefract) 32:00 [4] 5.0 mi (6:24 / mi)

Very happy to be on the start line after the last few weeks - just aimed to get round - and hopefully without any damage to calf or hip.

Running warm up/down 35:00 [2] 4.0 mi (8:45 / mi)

Friday Jan 23, 2015 #

Running 30:00 [3] 3.5 mi (8:34 / mi)

From Ladybower Inn along res a bit and back with Neil in minging weather conditions. Checking out hip/calf - wore belt for first half, the clunk has seemed to do it.

Thursday Jan 22, 2015 #

Note

SI joint suddenly clunked back into place - standing straight again! Hope it stays.

Wednesday Jan 21, 2015 #

Running 1:05:00 [3] 6.5 mi (10:00 / mi)

Slow jog home from work with Neil in thick snow via parks/hgc. R calf playing up - due to strain from L hip rotated forward & R hip rotated back.

Core 20:00 [3]

Stretching/rollering 20:00 [0]

Plus trying everything to get hip back in line. Not successful.

Tuesday Jan 20, 2015 #

Intervals hills 35:00 [4] 4.5 mi (7:47 / mi) +350m 6:16 / mi

7 South Road hills up to the Burgoyne monster, plus Springvale Road to finish. Not really hill reps, just trying to run up the hills at the same pace as flat and keep a steady pace without aggravating calf.

Inside r calf still sore - all coming from hip rotation twisting left one forward & right one back and shearing calf on inside where it pulls. Stretching required, everywhere, as usual.

Running warm up/down 15:00 [3] 1.75 mi (8:34 / mi)

Stretching/rollering 5:00 [0]

Monday Jan 19, 2015 #

Running 40:00 [3] 4.5 mi (8:53 / mi)

Jogging with Neil on the Sheffield ice rink - not fun.

Stretching/rollering 5:00 [0]

Sunday Jan 18, 2015 #

Fell run 1:40:00 [3] 9.5 mi (10:32 / mi) +400m 9:19 / mi

Stretching/rollering 10:00 [0]

Saturday Jan 17, 2015 #

Intervals 30:00 [4] 4.0 mi (7:30 / mi)

Fartlek session along railway line with Hannah. Time includes jogging between.

Running 1:00:00 [3] 6.5 mi (9:14 / mi) +400m 7:45 / mi

2 miles down to railway from Blencathra Centre. 4.5 miles back after session.

Stretching/rollering 10:00 [0]

Thursday Jan 15, 2015 #

7 AM

Running 40:00 [3] 5.0 mi (8:00 / mi) +100m 7:32 / mi

6 PM

Running 50:00 [3] 5.5 mi (9:05 / mi) +240m 8:00 / mi

Rivelin & top path loop with Neil - head torches.

7 PM

Core 20:00 [3]

Stretching/rollering 20:00 [0]

Now logging stretching a/ to see how it affects my constant niggles & b/ to try & do 15 mins+ a day (this might not work)

C • nice colour 2

Wednesday Jan 14, 2015 #

Running 40:00 [3] 4.75 mi (8:25 / mi) +170m 7:35 / mi

Tuesday Jan 13, 2015 #

Running (Before/between/after) 32:00 [3] 3.6 mi (8:53 / mi)

7 AM

Intervals 20:00 [4] 3.2 mi (6:15 / mi)

4 x 5 mins "tempo" ie a little faster than normal running speed. 2/3 mins jog recoveries

Monday Jan 12, 2015 #

Running 35:00 [3] 4.2 mi (8:20 / mi)

Sunday Jan 11, 2015 #

Running 1:01:40 [3] 8.1 mi (7:37 / mi) +200m 7:04 / mi

Parked at Yorkshire Bridge, ran up to & around Ladybower Reservoir anti clockwise up to Fairhomes & back down the path below the road & back to car. A LOT of hip/glute stretching/rollering seems to have helped calf tightness ease off a lot.

Then on to Edale in time to see Neil win the Trigger!

Core 20:00 [3]

Plus press up challenge day 4: 9 11 8 8 11.

Saturday Jan 10, 2015 #

Running 45:00 [3] 5.8 mi (7:46 / mi) +150m 7:11 / mi

Gutted not to be doing the yorkshires but calf not been good enough to train sessions. Seems slowly improving so think it was the disappointing but sensible decision.

Friday Jan 9, 2015 #

Running 30:00 [3] 3.5 mi (8:34 / mi)

Thursday Jan 8, 2015 #

Running 32:00 [3] 4.0 mi (8:00 / mi)

Wednesday Jan 7, 2015 #

Running 53:00 [3] 6.0 mi (8:50 / mi)

Tuesday Jan 6, 2015 #

Running 32:40 [3] 4.0 mi (8:10 / mi)

Core 25:00 [3]

& press up challeñge day 3: 6 8 6 6 10

Sunday Jan 4, 2015 #

Fell run 1:10:00 [3] 7.7 mi (9:05 / mi) +400m 7:50 / mi

Jog from edale car park along road to jacobs ladder, around the top path, walked down icy grindsbrook clough, ran the runnable bit back to car. R soleus v tight again.

Saturday Jan 3, 2015 #

Running 44:30 [3] 5.7 mi (7:48 / mi)

Round Derwent Reservoir anti-clockwise starting at Fairholmes. R calf tight.

Friday Jan 2, 2015 #

Fell run 35:00 [3] 4.0 mi (8:45 / mi)

Core 20:00 [3]

Including day 2 of the press up challenge: 6, 6, 4, 4, 10.
And 3 x 15 single leg squats on each leg.

Thursday Jan 1, 2015 #

Running 44:00 [3] 5.5 mi (8:00 / mi)

Took some days off for the calf + massage = way better today. Ladybower trail running along the railway.

Plus day 1 of press up challenge! Max = 10

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