Training Log Archive: genebeveridgeIn the 7 days ending Feb 26, 2012:
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Saturday Feb 25, 2012 #
8 AM
Running (Trail) 14:00 [3] 3.0 km (4:40 / km)
(injured) shoes: Asics Piranha SP 3
Warm up before drills. First run since my ITB injury. I can feel something running that I couldn't feel on the cross trainer.
Drills 38:00 [3] 3.0 km (12:40 / km)
(injured) shoes: Asics Piranha SP 3
Stride mechanics with Mike. ITB started to feel worse at the end.
Pretty dark about it still not bring recovered after 3 weeks with no running!!!
And I feel so fit I just want to run all day!
Pretty dark about it still not bring recovered after 3 weeks with no running!!!
And I feel so fit I just want to run all day!
C • ITBs 1
9 AM
Conditioning 1:20:00 [3]
(injured)
Massive killer circuit session! So destroyed afterwards and felt like sleeping. We had a good break and a coffee before aqua jogging to liven me up.
None of the exercises were affecting my ITB.
None of the exercises were affecting my ITB.
11 AM
Aqua Jogging 25:00 [4]
Intended to do 8 5-minute efforts with 1 minute recoveries but I could feel my ITB during the 5th rep so just cruised the rest. Each rep was done with a specific form focus.
Aqua Jogging 33:00 [2]
Warm up, warm down and recoveries.
Friday Feb 24, 2012 #
6 PM
Cross Trainer (Eliptical Trainer) 1:03:00 [4]
(injured) shoes: Asics Piranha SP 3
Fake hills again on the cross trainer. Didn't feel quite as strong as Wednesday but still pushed hard. Felt really smashed again at the end.
No ITB problems to note so I am looking forward to running tomorrow morning for the first time in 3 weeks.
No ITB problems to note so I am looking forward to running tomorrow morning for the first time in 3 weeks.
7 PM
Conditioning 14:00 [2]
One set of the stabilising routine after stretching and then some upper body stuff.
Thursday Feb 23, 2012 #
6 PM
Cross Trainer (Elliptical trainer) 33:00 [3]
shoes: Asics Piranha SP 3
Feeling destroyed after yesterday so just did a small session. Tried a few efforts.
9 PM
Conditioning 9:00 [3]
Stabilising routine. Just the one set because I was tired and wanted to use today as a recovery day.
Wednesday Feb 22, 2012 #
6 PM
Cross Trainer warm up/down (Elliptical trainer) 8:00 [2]
shoes: Asics Piranha SP 3
Cross training still to ensure my ITB is fully recovered when I start to run again. I started with 5 minutes easy because I still had some dodgy muscles after lunges and squats earlier in the week. I did on really easy at the end to warm down because I had pushed really hard and my legs were a bit shaky.
Cross Trainer (Elliptical trainer) 50:00 [4]
shoes: Asics Piranha SP 3
After figuring out that putting your feet really far back on the pedals make you use your calves and quads heaps, just like running up hill, I decided to make a session out of it. I had the cross trainer on 'random' with difficulty 17 (I used 18 yesterday for 20 minutes of race intensity). When every the difficult is over half you have to stand at the very back of the pedal. This could be for 10 seconds to 2 minutes. You also have to lean forward and will have to use your arms a bit to hold yourself. When the difficulty is low you focus on relaxing, standing up straight and using your hamstrings to pull the pedals back. These period could be from 10 seconds to 1 minute.
I was pretty smashed after my 50 minutes and it had felt like a hilly 50 minutes in terrain. On the sweaty scale I rated myself at bikram level and turns out the drink bottle holder was directly under my chin and was filling up pretty quick.
I was pretty smashed after my 50 minutes and it had felt like a hilly 50 minutes in terrain. On the sweaty scale I rated myself at bikram level and turns out the drink bottle holder was directly under my chin and was filling up pretty quick.
7 PM
Core Strength 10:00 [2]
After sitting down for ages because I still a bit wasted from the cross trainer I did a light 10 minutes of core. I was by far the strongest I had ever been so was pretty stoked with that! Did lots of stretching too because that required no effort and was about all I felt like doing.
Aqua Jogging 30:00 [2]
Aqua jog as a recovery session. Feeling good once I get moving
Tuesday Feb 21, 2012 #
6 PM
Cross Trainer warm up/down (Elliptical trainer) 20:00 [2]
(injured) shoes: Asics Piranha SP 3
Elliptical trainer at Olympic before and after tempo.
I can still feel my ITB at times when walking but no trouble today at the gym
I can still feel my ITB at times when walking but no trouble today at the gym
Cross Trainer tempo (Elliptical trainer) 20:00 [5]
(injured)
An attempted to catch up on one of the tempo/sub-threshold session I missed while being injured. So I started at what I thought was a steady pace and after 3 minutes realised that it actually felt a lot like my 5k pace. So I held it for the hole 20 minutes apart from a patch at about 13 minutes when faded for a minute. Must have been sitting at well over my threshold just before that. I also found that if you stand really far back on the trainer and lean forwards it feels like running up hill and really works four calves and quads. This was probably part of the reason I almost died at 13 minutes.
At 19 minutes I got quite an incredible stitch. Left like I was being stabbed and had to pause because it was overwhelming. Then sprinted the last minute when the pain went away.
On the sweaty scale of 'not sweating' to 'bikram' I was very close to bikram.
At 19 minutes I got quite an incredible stitch. Left like I was being stabbed and had to pause because it was overwhelming. Then sprinted the last minute when the pain went away.
On the sweaty scale of 'not sweating' to 'bikram' I was very close to bikram.
Conditioning (Upper body) 10:00 [3]
Upper body strengthening routine. Learned a lot of interesting stuff from Mike.
7 PM
Core Strength 10:00 [2]
An easy core routine today because I was feeling quite broken after yesterdays gym work.
Aqua Jogging 23:00 [2]
Easy aqua jog as a recovery session.
2 swimming girls started hitting on me. haha =)
2 swimming girls started hitting on me. haha =)
Monday Feb 20, 2012 #
6 PM
Cross Trainer warm up/down (Elliptical trainer) 10:00 [3]
(injured) shoes: Asics Piranha SP 3
Warm up on the Elliptical. ITB seems sweet with the movement on the trainer. Lungs felt relaxed and chatted to Mike the whole time
Conditioning (Strength) 5:00 [3]
Squats and lunges.
10 x 3 40kg squats. Didn't increase the weight so that I could maintain a good technique.
10 x 3 12kg dynamic lunges.
Glutes pretty sore the next day.
10 x 3 40kg squats. Didn't increase the weight so that I could maintain a good technique.
10 x 3 12kg dynamic lunges.
Glutes pretty sore the next day.
Core Strength 20:00 [3]
Abs hurting pretty bad at the end of the session but I'm much stronger than last week.
Conditioning 17:00 [1]
Got through 2 full stabilising routines before aqua jogging. Felt fine
7 PM
Aqua Jogging intervals 31:30 [4]
(injured)
3 sets of 7 x 90 seconds. 30 second rests between intervals and 2:30 rests between sets. I felt strong and fresh after doing almost no training on the weekend and good push hard throughout the session. Did a specific form focus for each interval.
I also discovered that thinking about leading with your pelvis makes a huge distance to your posture. It seems pretty obvious but no one had put it into practise before. I also tried driving with my arms as fasts as possible. It feels like sprinting and is the only way I have managed to completely smash myself in the pool so far. I must have got my heart rate close to what I can achieve running and the 30 seconds recovery was no where near long enough. I did this 3 times in total.
I could feel my ITB towards the end of the intervals
I also discovered that thinking about leading with your pelvis makes a huge distance to your posture. It seems pretty obvious but no one had put it into practise before. I also tried driving with my arms as fasts as possible. It feels like sprinting and is the only way I have managed to completely smash myself in the pool so far. I must have got my heart rate close to what I can achieve running and the 30 seconds recovery was no where near long enough. I did this 3 times in total.
I could feel my ITB towards the end of the intervals
Aqua Jogging intervals 31:30 [4]
(injured)
3 sets of 7 x 90 seconds. 30 second rests between intervals and 2:30 rests between sets. I felt strong and fresh after doing almost no training on the weekend and good push hard throughout the session. Did a specific form focus for each interval.
I also discovered that thinking about leading with your pelvis makes a huge distance to your posture. It seems pretty obvious but no one had put it into practise before. I also tried driving with my arms as fasts as possible. It feels like sprinting and is the only way I have managed to completely smash myself in the pool so far. I must have got my heart rate close to what I can achieve running and the 30 seconds recovery was no where near long enough. I did this 3 times in total.
I could feel my ITB towards the end of the intervals
I also discovered that thinking about leading with your pelvis makes a huge distance to your posture. It seems pretty obvious but no one had put it into practise before. I also tried driving with my arms as fasts as possible. It feels like sprinting and is the only way I have managed to completely smash myself in the pool so far. I must have got my heart rate close to what I can achieve running and the 30 seconds recovery was no where near long enough. I did this 3 times in total.
I could feel my ITB towards the end of the intervals