Training Log Archive: GillianIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
running 1:03:00 [5]
hill bounds on start of Harviestoun track at Dollar end (past Belmont House), sprints on pavement by A91
hill a bit short / not so steep, but did 5 reps in each set.
sprints much more suitable than previously, although still not flat
hill a bit short / not so steep, but did 5 reps in each set.
sprints much more suitable than previously, although still not flat
running 40:00 [3]
wu, wd
feeling generally knackered now - rest day tomorrow much needed
feeling generally knackered now - rest day tomorrow much needed
Tuesday Jan 30, 2018 #
running 10:00 [5]
rough time
10 * 100m approx. sprints
legs sprinting slightly better than yesterday, although that wouldn't be hard
10 * 100m approx. sprints
legs sprinting slightly better than yesterday, although that wouldn't be hard
running 1:03:30 [3]
easy recovery jog with Storm, Harviestoun
running 31:00 [3] 5.14 km (6:02 / km) +40m 5:48 / km
afternoon jog with storm. quite a few stops
Monday Jan 29, 2018 #
running 1:00:00 [3]
hill bounds at Harviestoun with Storm.
a. did a few goes on the hill above the cottages first, but it was far too short and not steep enough.
used the flat to the main hill as sprints section
b. main hill * 5 much better. sprints at the bottom not so good
c. hill on the track heading SE to the main road * 5 OK but not really long enough or steep enough. sprints at the flat tarmacked area OK but 100m max
d. main hill * 5 again. 2 sprints at the top, then run down and 2 sprints at the bottom
time doesn't include extra bits of jogging to move between sets.
legs knackered! not too bad for hill bounds, but really struggling on the sprints
a. did a few goes on the hill above the cottages first, but it was far too short and not steep enough.
used the flat to the main hill as sprints section
b. main hill * 5 much better. sprints at the bottom not so good
c. hill on the track heading SE to the main road * 5 OK but not really long enough or steep enough. sprints at the flat tarmacked area OK but 100m max
d. main hill * 5 again. 2 sprints at the top, then run down and 2 sprints at the bottom
time doesn't include extra bits of jogging to move between sets.
legs knackered! not too bad for hill bounds, but really struggling on the sprints
running 30:00 [3]
wu, wd
Sunday Jan 28, 2018 #
running 3:01:10 [3] 33.6 km (5:24 / km) +230m 5:13 / km
run from Slack to Helensfield, back to Slack, to Forest Mill, turn round and run to where that road joins the Saline road, back to Forest Mill, Slack, Helensfield, Slack
pf fine until 2 h 30, then started hurting a bit.
left Achilles sore at start of run, eased off, then really seized up in afternoon / evening
quads tired / sore afterwards
pf fine until 2 h 30, then started hurting a bit.
left Achilles sore at start of run, eased off, then really seized up in afternoon / evening
quads tired / sore afterwards
Saturday Jan 27, 2018 #
running 33:07 [5] 7.21 km (4:36 / km) +125m 4:14 / km
Leg 1 Devil's Burdens
fairly strong West wind
took it steady up the hill, and steady on the way down the steep bit. had to wait about 10? secs to punch at first control and maybe 15 at second (only 2 punches at first, and only 1 at second!!)
started really turning on the effort from the water splash onwards
feeling sick by the end, so trying hard enough!
fairly strong West wind
took it steady up the hill, and steady on the way down the steep bit. had to wait about 10? secs to punch at first control and maybe 15 at second (only 2 punches at first, and only 1 at second!!)
started really turning on the effort from the water splash onwards
feeling sick by the end, so trying hard enough!
running 16:00 [3]
warm up
running 40:00 [3] 6.3 km (6:21 / km) +90m 5:56 / km
warm down from Strathmiglo to Falkland
running 21:00 [3] 3.6 km (5:50 / km) +10m 5:45 / km
Storm jog in afternoon - even more stops than normal.
Wednesday Jan 24, 2018 #
running 1:02:00 [5]
hill bounds on start of Harviestoun track at Dollar end (past Belmont House), sprints on pavement by A91
hill a bit short / not so steep, but did 5 reps in each set.
sprints much more suitable than previously, although still not flat
logging this as 5 because it definitely felt like hard work - more sprints, and less downhill compared to uphill.
legs tired! l quad moaning by the time I got home. will wait to see how pf responds
hill a bit short / not so steep, but did 5 reps in each set.
sprints much more suitable than previously, although still not flat
logging this as 5 because it definitely felt like hard work - more sprints, and less downhill compared to uphill.
legs tired! l quad moaning by the time I got home. will wait to see how pf responds
running 30:00 [3]
wu, wd
Tuesday Jan 23, 2018 #
running 9:00 [5]
10 * short sprints, possibly about 100 odd metres on average
managed to find some sections of Harviestoun flat bit that weren't too icy, but were deep puddles instead.
managed to find some sections of Harviestoun flat bit that weren't too icy, but were deep puddles instead.
running 47:00 [3] 6.95 km (6:46 / km) +140m 6:09 / km
recovery jog with Storm at Harviestoun
snow is melting, so we now have the lovely mixture of snow, ice, sludge, mud and puddles.
pf a bit worse on getting up this morning
snow is melting, so we now have the lovely mixture of snow, ice, sludge, mud and puddles.
pf a bit worse on getting up this morning
Monday Jan 22, 2018 #
running 56:15 [3]
hill bounds outside Rowan's house.
3 sets of:
5 times: almost 2 mins up from below Merlin park to almost Rising Hill, followed by a few seconds recovery then run back down
after fifth hill, did 3 * 100m ish sprints on flatter bit from Rising Hill to 30mph sign, jog up first, sprint down, sprint up, sprint down, then run down to bottom to start all over again
legs OK, tired by end.
seemed harder work than on Saturday?
Hill is only just steep enough - it's OK outside Merlin House and Rowan's but too shallow the rest of it.
sprints not great there because not flat
3 sets of:
5 times: almost 2 mins up from below Merlin park to almost Rising Hill, followed by a few seconds recovery then run back down
after fifth hill, did 3 * 100m ish sprints on flatter bit from Rising Hill to 30mph sign, jog up first, sprint down, sprint up, sprint down, then run down to bottom to start all over again
legs OK, tired by end.
seemed harder work than on Saturday?
Hill is only just steep enough - it's OK outside Merlin House and Rowan's but too shallow the rest of it.
sprints not great there because not flat
running 35:00 [3]
run with Storm in the snow on golf course then back home + to and from hill bounds
Sunday Jan 21, 2018 #
running 8:00 [5] 1.7 km (4:42 / km)
10 * roughly 100 / 120 m sprints in front of swimming pool. not my best sprinting due to tired legs. bit of recovery in between each one but not much
running 1:31:21 [3] 17.02 km (5:22 / km) +170m 5:07 / km
steady run from home round Dollar sticking to cleared streets as much as possible
pleased with pace given that there were some sections that were definitely slowed down slightly by underfoot conditions (but not too much), lots of U-turns, slow for corners and occasional getting out of the way of cars
v tired by the end
apparently no ill effects from yesterday, apart from left quad which was a bit moany
pleased with pace given that there were some sections that were definitely slowed down slightly by underfoot conditions (but not too much), lots of U-turns, slow for corners and occasional getting out of the way of cars
v tired by the end
apparently no ill effects from yesterday, apart from left quad which was a bit moany
running 8:00 [3] 1.1 km (7:16 / km) +25m 6:32 / km
very slow jog after getting home to find the sledgers and to shake my legs out a bit
Saturday Jan 20, 2018 #
running 57:00 [3]
hill bounds on steep bit of road. fastish run down longer main road. 50 - 100m sprints on Argyle Street, slightly longer on very last one when went into the Ness as well
All slightly compromised by snow - uphills not too bad, downhills not too bad but being more careful than I would have liked, sprints rubbish for snow.
Downhill too long really, but didn't want to be going fast down the steep bit.
I'm logging this as 3 since it really wasn't as hard work as intervals - really good work out for legs and core, and was a bit out of breath by the top of the hill and the end of the sprints each time, but cardiovascularly nowhere near as tough as a standard ints session - but still tiring on the legs and core
All slightly compromised by snow - uphills not too bad, downhills not too bad but being more careful than I would have liked, sprints rubbish for snow.
Downhill too long really, but didn't want to be going fast down the steep bit.
I'm logging this as 3 since it really wasn't as hard work as intervals - really good work out for legs and core, and was a bit out of breath by the top of the hill and the end of the sprints each time, but cardiovascularly nowhere near as tough as a standard ints session - but still tiring on the legs and core
running 34:30 [3]
wu, wd
swimming 10:00 [3]
Kirsten's party. Not as bad as I feared.
Friday Jan 19, 2018 #
running 1:11:29 [3] 14.1 km (5:04 / km) +170m 4:47 / km
Heriot Watt after school, 5 laps on roads.
keeping a fairly decent pace.
no snow at all, hooray
unlike in Dollar :-(
keeping a fairly decent pace.
no snow at all, hooray
unlike in Dollar :-(
Wednesday Jan 17, 2018 #
running 50:00 [3] 8.56 km (5:50 / km) +130m 5:26 / km
run from school. 8 inches snow at home, some bits of run eg round school cleared, other parts not, but managed to avoid anything too deep.
4 stops to chat to people and to go to the Coop.
4 stops to chat to people and to go to the Coop.
running 1:02:00 [3] 9.9 km (6:16 / km) +100m 5:58 / km
quick turn around at home to take Storm for a run, this time more in less-cleared areas ie railway
utterly done in by the time I got home.
immediately followed by 45 mins shovelling snow
pf seems OK.
quads hurting again after having been a lot better. not liking trudging through snow and heavy legs from snow
utterly done in by the time I got home.
immediately followed by 45 mins shovelling snow
pf seems OK.
quads hurting again after having been a lot better. not liking trudging through snow and heavy legs from snow
Tuesday Jan 16, 2018 #
running 1:41:40 [3] 16.2 km (6:17 / km) +245m 5:50 / km
lots of snow. OK to run in where it was fairly deep ie 2 - 3 inches, not so good where it was just a sprinkling or the pavement gritters had been, because then it was slippy.
Harviestoun, Sheardale Woods (still horrible and muddy!), railway, 2 laps of Newfield and struggle up the hill home
Harviestoun, Sheardale Woods (still horrible and muddy!), railway, 2 laps of Newfield and struggle up the hill home
running 34:00 [3] 4.8 km (7:05 / km) +70m 6:36 / km
jog down to Coop via Mill Green with Storm, and back with heavy rucksack, shopping bag and Storm
ended up with a lot of time spent training today, but all fairly low intensity. Also walked down to see Lesley at physio room and back home
even more snow forecast :-((
ended up with a lot of time spent training today, but all fairly low intensity. Also walked down to see Lesley at physio room and back home
even more snow forecast :-((
Monday Jan 15, 2018 #
running 16:26 [4] 3.2 km (5:08 / km) +65m 4:40 / km
top road W - E hard
running 15:55 [4] 3.2 km (4:58 / km) +53m 4:36 / km
top road E - W hard
running 12:39 [3] 2.4 km (5:16 / km) +20m 5:04 / km
steady run in between
running 18:15 [3] 3.24 km (5:38 / km) +60m 5:09 / km
aiming for steady run for warm down but slow on the hills
running 30:50 [3] 5.3 km (5:49 / km) +20m 5:43 / km
afternoon jog with Storm. quite a few longer stops to allow eg cars to go past
Sunday Jan 14, 2018 #
running 12:00 [3]
with Rachel at the Kinross Park run
running 31:18 [3] 6.32 km (4:57 / km) +30m 4:50 / km
run on railway
everything fine
everything fine
cycling 14:00 [3]
pf didn't like lunges on tiptoe
Saturday Jan 13, 2018 #
running 1:12:41 [3] 14.2 km (5:07 / km) +140m 4:53 / km
parked at Coronation Hall. steady effort - golf course road, Naemoor, bit of Muckhart, back via Naemoor and golf course road
feeling OK generally, much better than yesterday. still a bit tired on the climbs though
pf seemed fine - not sure if I could feel it or not. still had tape on from Lesley on Tuesday. certainly it was fine when I was sticking to good running style.
quads fine
calfs (esp l) a bit dodgy - been doing too much stretching recently to sort pf??
feeling OK generally, much better than yesterday. still a bit tired on the climbs though
pf seemed fine - not sure if I could feel it or not. still had tape on from Lesley on Tuesday. certainly it was fine when I was sticking to good running style.
quads fine
calfs (esp l) a bit dodgy - been doing too much stretching recently to sort pf??
running 3:00 [3]
bit of a jog when I got back to the car, pseudo warm-down, although hadn't been trying that hard
Friday Jan 12, 2018 #
running 1:00:55 [3] 11.56 km (5:16 / km) +10m 5:15 / km
canal after school. legs not wanting to go - tired. in restrospect, part of it would be being hungry, although only partly.
Wednesday Jan 10, 2018 #
running 39:01 [3] 8.0 km (4:53 / km) +20m 4:49 / km
faster 8k section. concentrating on getting good running style
pf absolutely fine
pf absolutely fine
running 23:42 [3] 3.9 km (6:05 / km) +85m 5:29 / km
2k slower at the start through Dollar, then 2k back up the hill at the end
pf noticeable on the steep climb section
pf noticeable on the steep climb section
Tuesday Jan 9, 2018 #
running 1:03:00 [3] 10.0 km (6:18 / km) +210m 5:42 / km
Harviestoun jog with Storm. feeling tired! pf worse today after rest yesterday.
Note
saw Lesley in the afternoon. not too bad, mild inflammation. avoid hills, only do heel raises once a day (not three that I had been doing), lots more stretching
Monday Jan 8, 2018 #
Note
rest day
Sunday Jan 7, 2018 #
running 1:21:44 [3] 15.1 km (5:25 / km) +140m 5:10 / km
Devilla (no Storm)
tired legs!
pf basically OK- bit sore for a second when I landed awkwardly on a downhill bit, and a bit achy at times, but not all the time
quads OK
tired legs!
pf basically OK- bit sore for a second when I landed awkwardly on a downhill bit, and a bit achy at times, but not all the time
quads OK
running 31:08 [3] 5.42 km (5:45 / km) +25m 5:37 / km
afternoon jog on railway, very tired, but got up to 100k for the week!
easier week planned for next week
easier week planned for next week
Saturday Jan 6, 2018 #
cycling 35:00 [3]
running 1:10:00 [4] 14.63 km (4:47 / km) +50m 4:42 / km
railway line. started off feeling surprisingly fresh, did a 4:30 without even thinking I was trying hard, although that did turn out to be because of a nice E wind and also because of my Garmin getting lost and taking a slightly longer route. so decided to keep the effort up. tied up in a bit second half
felt pf at about 54 mins, but it got better again, never too bad anyway.
l quad fine, felt r quad in second half but never too bad either.
felt pf at about 54 mins, but it got better again, never too bad anyway.
l quad fine, felt r quad in second half but never too bad either.
running 5:00 [3]
very slow warm down jog
running 30:00 [3] 4.3 km (6:59 / km) +50m 6:36 / km
afternoon jog with Storm in fields around Pitgober. Did a bit on roads to avoid some of the mud
Friday Jan 5, 2018 #
cycling 45:00 [3]
swimming 31:00 [3]
circuits etc 15:00 [3]
Note
physio appt. minor inflammation at top of plantar fascia. physio did ultrasound and taped it. I'm to do icing and heel raises. running is fine so long as I don't overdo it, and avoid steep climbs.
So, how soon until I overdo it?
So, how soon until I overdo it?
Thursday Jan 4, 2018 #
running 1:00:00 [3] 10.3 km (5:50 / km) +190m 5:20 / km
Recce of Leg 1 + a couple of extensions. very slow with stops to look at map etc
pf OK but had an ibuprofen at breakfast so could be being masked
quads starting to be sore again
pf OK but had an ibuprofen at breakfast so could be being masked
quads starting to be sore again
running 35:10 [3] 6.2 km (5:40 / km) +90m 5:17 / km
afternoon jog on top road
pf OK, quads being a bit sore again
pf OK, quads being a bit sore again
Wednesday Jan 3, 2018 #
running 1:41:00 [3] 18.0 km (5:37 / km) +320m 5:09 / km
steady run. ice on the roads to start with but Harviestoun was OK
Right plantar fascia sore on last 30 mins. Have been icing, stretching and tennis balling, but it's getting worse.
Right plantar fascia sore on last 30 mins. Have been icing, stretching and tennis balling, but it's getting worse.
cycling 10:00 [3]
cycling after run - legs felt they needed some easy turning over after running up the hill
running 31:20 [3] 6.0 km (5:13 / km) +20m 5:08 / km
afternoon jog in the dark with Storm. We seem to have finally tired him out - I had to wait for him and go back to him when I couldn't see him in the dark!
pf OK running this afternoon, despite having been a bit sore earlier in the afternoon - randomly I was feeling quite good, although that could be because I was fast in comparison to Storm for a change.
pf OK running this afternoon, despite having been a bit sore earlier in the afternoon - randomly I was feeling quite good, although that could be because I was fast in comparison to Storm for a change.
Tuesday Jan 2, 2018 #
running 42:00 [3]
easy jog with Storm. very slow pace, lots of stops for chats. out for 46 mins in total
circuits etc 13:00 [3]
Monday Jan 1, 2018 #
running 30:06 [5] 6.45 km (4:40 / km) +83m 4:23 / km
tempo with Dave and Storm at Devilla. considerably more up than down (started a bit above Moor Loch, finished on N Pep track)
running 33:09 [3]
wu, wd
Achilles sore for first 10 mins. quads fine until warm down. foot fine as well. lots of stretching and tennis ball on foot last night and after cycling this afternoon
Achilles sore for first 10 mins. quads fine until warm down. foot fine as well. lots of stretching and tennis ball on foot last night and after cycling this afternoon
cycling 32:00 [3]