Training Log Archive: MercIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Running 5:13:00 [3]
Saturday Oct 30, 2010 #
Event: OMM 2010
Running 6:05:00 [3]
Friday Oct 29, 2010 #
11 AM
Running 30:00 [3] 4.0 mi (7:30 / mi)
Thursday Oct 28, 2010 #
8 AM
Running 20:00 [2] 2.5 mi (8:00 / mi)
Very easy run round BK park and picked up bike from co-op
(locked it up without a key - what a tool)
(locked it up without a key - what a tool)
6 PM
Running 15:00 [2] 1.5 mi (10:00 / mi)
Warm up and drills
Running intervals 30:00 [5] 5.0 mi (6:00 / mi)
4x600[200jog]
[5]
6x300m[100jog]
[5]
6x150m[250jog]
Trying to keep up with the young 'uns. Was fine on the 6s and 3s but was smoked on the 150s
Much better to jump in this session than bosh out 400s on my own
[5]
6x300m[100jog]
[5]
6x150m[250jog]
Trying to keep up with the young 'uns. Was fine on the 6s and 3s but was smoked on the 150s
Much better to jump in this session than bosh out 400s on my own
Running 10:00 [1] 1.0 mi (10:00 / mi)
warm down
Wednesday Oct 27, 2010 #
6 PM
Running 1:11:00 [3] 10.0 mi (7:06 / mi)
Easy 20min with Rach as she warmed up from her session
Then steady run round South Parks and up to Shotover, took dark to run in Shotover but met Andy Heyes and ran back round the parks and down into town before heading home.
Legs felt a bit smashed from a fair bit of running on the roads
Then steady run round South Parks and up to Shotover, took dark to run in Shotover but met Andy Heyes and ran back round the parks and down into town before heading home.
Legs felt a bit smashed from a fair bit of running on the roads
Tuesday Oct 26, 2010 #
5 PM
Running intervals 1:00:00 [4] 7.5 mi (8:00 / mi)
Warm up 17mins
7 x 3min [90s] same loop last week as 2 weeks ago. Cut recovery 30s. A second or so slower today.
Interesting session - was useful to see where I am just now after Saturday knocked my confidence a bit. First few reps were fine, then started breathing really hard, then legs started getting really heavy as I failed to clear the lactate. Felt in control and the times didn't slow more than a second or 2. Don't think I could have given much more so pleased especially as I didn't get much lunch and spent all day stood up in theatre.
Warm down 10 mins
7 x 3min [90s] same loop last week as 2 weeks ago. Cut recovery 30s. A second or so slower today.
Interesting session - was useful to see where I am just now after Saturday knocked my confidence a bit. First few reps were fine, then started breathing really hard, then legs started getting really heavy as I failed to clear the lactate. Felt in control and the times didn't slow more than a second or 2. Don't think I could have given much more so pleased especially as I didn't get much lunch and spent all day stood up in theatre.
Warm down 10 mins
Monday Oct 25, 2010 #
10 AM
Running 42:00 [3] 5.75 mi (7:18 / mi)
Easy run round Green Route in Shotover
6 PM
Running 45:00 [3] 6.5 mi (6:55 / mi)
Road run with Rach, really easy for a couple of miles then Rach started her tempo. I felt relaxed, with skins on the calves felt fine. Lots of calf raises and stretching have done them good.
Sunday Oct 24, 2010 #
10 AM
Running long 1:30:00 [2] 12.0 mi (7:30 / mi)
Really easy run mostly with Rach round Forest hill loop and Shotover. Calves fine at an easy pace even on the hills
Saturday Oct 23, 2010 #
1 PM
Running race 20:00 [5] 3.75 mi (5:20 / mi)
OUCCC Cuppers - turned out calves were not better. Couldn't run fast without them cramping so had to drop out. Gutted
Running warm up/down 30:00 [3] 3.5 mi (8:34 / mi)
Friday Oct 22, 2010 #
11 AM
Running 30:00 [3] 4.5 mi (6:40 / mi)
Steady run round Brasenose woods - legs feeling good, could have really motored but save that for tomorrow hopefully! calves much improved
Thursday Oct 21, 2010 #
6 PM
Running tempo 21:00 [4]
Road tempo - calves too tight for track
Running warm up/down 25:00 [2] 3.5 mi (7:09 / mi)
warm up and warm down
Wednesday Oct 20, 2010 #
8 AM
Running 1:05:00 [3] 9.0 mi (7:13 / mi)
Forest Hill - Wheatley - Shotover loop
Glorious sunny morning, knackered after 40 min though - had to stop for a rest! got going after though.
Glorious sunny morning, knackered after 40 min though - had to stop for a rest! got going after though.
Tuesday Oct 19, 2010 #
5 PM
Running intervals 50:00 [4]
w/u
4*4min [2] Brasenose woods
w/d
4*4min [2] Brasenose woods
w/d
Monday Oct 18, 2010 #
Running 48:00 [3] 7.25 mi (6:37 / mi)
Calves and quads really sore today. Otherwise going ok
5 PM
Running 30:00 [2]
easy jog with Rach to try to loosen up the calves
Sunday Oct 17, 2010 #
11 AM
Running long 1:20:00 [3] 11.4 mi (7:01 / mi)
Boars hill with Rich and Jonny
Time for calf raises!
Not a bad week in the end but still frustrated about that missed session, the sore calves and the complete lack of S+C. I've just not found time with job application (still unfinished)
Time for calf raises!
Not a bad week in the end but still frustrated about that missed session, the sore calves and the complete lack of S+C. I've just not found time with job application (still unfinished)
Saturday Oct 16, 2010 #
10 AM
Running hills 1:05:00 [4] 9.0 mi (7:13 / mi)
15min w/u, drills and strides
7 mins threshold [2]
13 x 1 min uphill efforts on grass [jog down] [3]
7 mins threshold
10 min w/d
Rich's session, a couple of fresh legs jumped in an out as their injuries permitted which was good for motivation and kept us working hard.
I was pleased with how I was going, I felt strong on the hills. Suffered on a fast long descent of the park to finish the second tempo. Calves cramped up again and I fell behind.
Great to see South Parks absolutely full of athletes from Headington RR, OUCCC old and new
7 mins threshold [2]
13 x 1 min uphill efforts on grass [jog down] [3]
7 mins threshold
10 min w/d
Rich's session, a couple of fresh legs jumped in an out as their injuries permitted which was good for motivation and kept us working hard.
I was pleased with how I was going, I felt strong on the hills. Suffered on a fast long descent of the park to finish the second tempo. Calves cramped up again and I fell behind.
Great to see South Parks absolutely full of athletes from Headington RR, OUCCC old and new
Friday Oct 15, 2010 #
Running (Fartlek) 45:00 [3] 6.5 mi (6:55 / mi)
Aimed for a steady run today as not sensible to squeeze in session today and another tomorrow. Went out with Rach and felt really easy. I ran her reps sessions at threshold pace, carrying on in her recoveries and doubling back. Was a fun thing to do and I felt relaxed and motivated - calves were sore from more road running though!
Thursday Oct 14, 2010 #
Note
nightmare day today and tightness in calves from running on the road last night meant I never made it to the track - gutted!
8 AM
Running 37:00 [3] 5.0 mi (7:24 / mi)
Easy morning run
Wednesday Oct 13, 2010 #
6 PM
Running 55:00 [3] 8.0 mi (6:52 / mi)
running well for first half on the grass - hit the road when it got too dark though and calves and quads really cramped, had to stop and stretch a couple of times but that did the job
Tuesday Oct 12, 2010 #
8 AM
Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
easy run to South parks and some drills
Running intervals 28:00 [5] 4.0 mi (7:00 / mi)
6*3mins [2]
Met up with Jonny for early morning session. Same loop each time so good to know times were consistent. Was hanging on a bit in the first half of the loop (uphill with a steep bank) as quads were suffering after Sunday, especially in the second half of the session.
Good quality session, hoping to maintain this quality as the recovery comes down/volume increases in coming weeks
Met up with Jonny for early morning session. Same loop each time so good to know times were consistent. Was hanging on a bit in the first half of the loop (uphill with a steep bank) as quads were suffering after Sunday, especially in the second half of the session.
Good quality session, hoping to maintain this quality as the recovery comes down/volume increases in coming weeks
Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
Jog home - feet freezing and quads knackered!
Monday Oct 11, 2010 #
7 AM
Running 49:00 [3] 7.0 mi (7:00 / mi)
Easy run round South Parks and Brasenose Woods.
Was expecting to feel pretty shattered this morning after a tough run yesterday and a long drive last night. But I felt ok getting up and running first thing. I aimed to do 40mins with the option of cutting it down if I was too tired. But I actually felt fine and completed the prescribed 7miles without problem - looking forward to good week's training! Starting back in the hospital so going to have to get used to this early morning running...
Was expecting to feel pretty shattered this morning after a tough run yesterday and a long drive last night. But I felt ok getting up and running first thing. I aimed to do 40mins with the option of cutting it down if I was too tired. But I actually felt fine and completed the prescribed 7miles without problem - looking forward to good week's training! Starting back in the hospital so going to have to get used to this early morning running...
6 PM
Running 40:00 [2] 5.0 mi (8:00 / mi)
Easy run with Rach round random paths in Shotover
Sunday Oct 10, 2010 #
10 AM
Running long 1:40:00 [3] 14.0 mi (7:09 / mi)
Long run with the Stockport lads (and Elle for a bit)
Cracking day for running and felt easy and relaxed for the first hour or so (or at least until the monster hills came out!) then the solid pace began to tell a bit and I slotted into the second group leaving Steve Vernon and co to lead the way.
All in all quite a tough weekend so will make the steady run really nice and easy tomorrow.
Cracking day for running and felt easy and relaxed for the first hour or so (or at least until the monster hills came out!) then the solid pace began to tell a bit and I slotted into the second group leaving Steve Vernon and co to lead the way.
All in all quite a tough weekend so will make the steady run really nice and easy tomorrow.
Saturday Oct 9, 2010 #
10 AM
Running warm up/down (Warm up and Drills) 30:00 [2] 2.5 mi (12:00 / mi)
Warm up to Endcliffe park, 1 lap, some drills, strides and various fitness tests:
Standing long jump/3 strides and jump
30m sprint - 4.79
1min pressups - 40
Bit of fun doing all of the tests - grass a bit damp unfortunately but hopefully that'll mean big improvements next time!
Standing long jump/3 strides and jump
30m sprint - 4.79
1min pressups - 40
Bit of fun doing all of the tests - grass a bit damp unfortunately but hopefully that'll mean big improvements next time!
Running tempo 46:00 [4] 6.5 mi (7:05 / mi)
Threshold mile efforts (6x1mile [2min]) 2.5 laps of Endcliffe Park
Not done this kind of session before so unsure what pace was best. I reckoned on mid 170s for hr and on the road about 5.30-5.45 m/mile. Probably ran the first 2 reps a bit hard but was good to get into my running. After that I found my heart rate came down a bit as I settled into consistent 5.40-5.50 min for the efforts.
Will look to include more of this threshold training. It'll be good to get some physiological testing done to put down some more accurate heart rate zones. That being said, I don't think its essential to rely on the HRM, I ran most of the session on "feel" with the HRM just for confirmation - my aim was just for consistent, comfortable running, always in control of form and breathing.
Not done this kind of session before so unsure what pace was best. I reckoned on mid 170s for hr and on the road about 5.30-5.45 m/mile. Probably ran the first 2 reps a bit hard but was good to get into my running. After that I found my heart rate came down a bit as I settled into consistent 5.40-5.50 min for the efforts.
Will look to include more of this threshold training. It'll be good to get some physiological testing done to put down some more accurate heart rate zones. That being said, I don't think its essential to rely on the HRM, I ran most of the session on "feel" with the HRM just for confirmation - my aim was just for consistent, comfortable running, always in control of form and breathing.
Running 15:00 [3] 1.5 mi (10:00 / mi)
warm down back to Hallam
3 PM
Strength and Conditioning 40:00 [3]
Tough circuits session in Hallam gymnasium especially after that maximum effort with the press ups this morning!
Friday Oct 8, 2010 #
8 AM
Running 38:00 [3] 5.0 mi (7:36 / mi)
Slow run round Shotover - legs feeling really drained. Not usually this bad on a Friday run but probably due to a combination of things. Perhaps new drills and some weights I did last night
2 PM
Cycling 53:00 [2]
The sun was shining and today is the last (week)day of my holiday, so it would have been rude not to go out for a cheeky spin.
Hills feel like a piece of piss since the Tourmalet
Hills feel like a piece of piss since the Tourmalet
Thursday Oct 7, 2010 #
3 PM
Running warm up/down 10 [2] 1.5 mi (7 / mi)
Kidneys
Running tempo 10:00 [4] 1.75 mi (5:43 / mi)
Steady tempo, feeling relaxed in the legs but a bit rough in the belly, trying to drink too much water this afternoon probably
5.43 miles is too slow! pacing this kind of thing is always difficult and I think running on "feel" ok, but will need a HRM next time. I think my threshold pace should be about 5.30 miles
5.43 miles is too slow! pacing this kind of thing is always difficult and I think running on "feel" ok, but will need a HRM next time. I think my threshold pace should be about 5.30 miles
Running warm up/down 15:00 [3]
Drills and strides including a new foray into hurdles drills - I am so malcoordinated
4 PM
Track intervals 20:00 [5] 3.0 mi (6:40 / mi)
10*400m [60s]
Met up with Jonny for the session, good to see him out on the track again. Did the first one on my own and led the first few before we started alternating. Though 68s whole be a good target, in the ran between 68 and 70 but the short recovery/previous tempo began to bite and I blew at 250m on rep 8. Aiming for relaxed fast paced running so no point struggling on in 72s or slower. We jogged 300m then got the last 2 done, Jonny absolutely boshing the last rep in sub 61.
Times:
68.6, 70.1, 68.8, 68.0, 70.0, 69.6, 69.7, ~74, 69.0, 65.7
Will talk to Mike about this but might consider increasing the recovery a little to 75s for a few weeks
Met up with Jonny for the session, good to see him out on the track again. Did the first one on my own and led the first few before we started alternating. Though 68s whole be a good target, in the ran between 68 and 70 but the short recovery/previous tempo began to bite and I blew at 250m on rep 8. Aiming for relaxed fast paced running so no point struggling on in 72s or slower. We jogged 300m then got the last 2 done, Jonny absolutely boshing the last rep in sub 61.
Times:
68.6, 70.1, 68.8, 68.0, 70.0, 69.6, 69.7, ~74, 69.0, 65.7
Will talk to Mike about this but might consider increasing the recovery a little to 75s for a few weeks
Track warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
8 PM
Strength and Conditioning 10:00 [2]
some half squats and bent over rows
Wednesday Oct 6, 2010 #
6 PM
Running 52:00 [3] 8.0 mi (6:30 / mi)
Churchill hospital, south parks etc. gate still shut to Messapotami
Tuesday Oct 5, 2010 #
8 AM
Running intervals 22:00 [5] 3.0 mi (7:20 / mi)
6*2min [2]
"easy" session to kick off the winter, not much quantity, generous recovery, shortish reps - so I ran pretty hard and made it tough. But is that the "purpose of the workout"? I'm not sure...
http://www.flotrack.org/videos/coverage/view_video...
"easy" session to kick off the winter, not much quantity, generous recovery, shortish reps - so I ran pretty hard and made it tough. But is that the "purpose of the workout"? I'm not sure...
http://www.flotrack.org/videos/coverage/view_video...
Running 15:00 [2] 2.0 mi (7:30 / mi)
warm up jogging and drills
Running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
5 PM
Strength and Conditioning 20:00 [2]
Kicking off some regular strength and conditioning at home for the winter. Its going to be tough making it to the gym with finals revision so hopefully this'll do the job
Monday Oct 4, 2010 #
8 AM
Running 36:00 [2] 5.0 mi (7:12 / mi)
Easy morning run around Shotover
6 PM
Running 52:00 [3] 7.5 mi (6:56 / mi)
OXSRAD, started with Rach, then split after 20mins. Legs alright though calves a bit tight