Training Log Archive: bexharding

Lomonds of Fife fell race. Warm sunny and breezy. Feeling quite tired before started but enjoyed the race in so much I was in the moment concentrating hard, in pain but at some level enjoying it especially as I got into rhythm. Sore foot on downhill near end but not too bad, however when I finished was hobbling and continued all evening, iced it in the evening.

Couple of things that I realised as I wassunning was that running requires a high level of concentration to judge your speed, take the best line around corners, get a good rhythm co-ordinating arms breathing and legs.
Also that fell running isn't completely about going out as hard as you can for the whole race its making sure you pick out good trogs to follow, making sure you judge the steepness correctly and work out the bits you can run and the bits to walk and finally to keep trying to catch those people in front of you.

Morning run over top of salisbury crags and back, took some photos.

10 minute warm up
Then a few dynmaic exercises
4 sets of 9 station circuit
1.BB push press 20kg
2.BB squat 20kg, 25kg,25kg, 30kg
3.BB chest press 20 kg
4.Chest putts 2kg, 3*3kg
5.Supine Row
6. Med Ball Slams 3kg
7. Lateral step up/downs
8. MB v up 3 kg
9. MB rotary taps 3kg
First set was a warm up set 30 seconds on 15 rest
Then 30 on 15 off 2 mins rest, 25 on 15 off 2 mins rest, 20 on 10 off.

Tried out the new punch bag with a boxing tabbata I don't have good technique...!

Warm up jog...

Pyramid session with hbt wasn't really in my plan for this week but just wanted to train with people bit of company and enjoyed doing a little faster stuff.
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min with 1..5 minute rest between.

Tempo run round meadows back to where we met felt really good pushing it but stil not race pace.

Warm down.

10 minute warm up on the bike.
10 minute dynamic warm up.

3*9 (30 seconds on 15 seconds rest) station core circuit focussing on core and technique just getting back into it after summer break.
1.BB push press
2.BB squat
3.BB chest press
4.Chest putts
5.Supine Row
6. Med Ball Slams
7. Lateral step up/downs
8. MB v up
9. MB rotary taps

5 minutes rolling out

What started out as a wet and miserable run I then really got into the rhythm and was enjoying it and getting some pace going but still (if there had been someone there) just have been able to hace a conversation. However got to 40 minutes and really bad stomach cramps tried to go on then had to stop and walk home just couldn't run. Happened yesterday but not so severely could run through it.

Walk/ attempted jog back home - bit cold and wet.

Long run over the seat down to craigmillar through inch park and over blackford and home.