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Training Log Archive: AlistairH

In the 31 days ending Mar 31, 2014:

activity

time

miles

Running

18:29:13

130.9

(8:28)

210.66

(5:16)

660

Total

18:29:13

130.9

(8:28)

210.66

(5:16)

660

averages - weight:74.6kg

2:59

0:00

» now

Monday Mar 31, 2014 #

Running 39:00 [1] 5.0 mi (7:48 / mi)
weight:75.3kg shoes: Asics Gel DS 19 Red

Treadmill @ 12.5 kph @ lunch. Not feeling too bad.

Saturday Mar 29, 2014 #

Running 2:35:43 [1] 20.21 mi (7:42 / mi)
weight:75kg shoes: Asics GT1000-2 White/Yellow

That's more like it. 20 miles @ 7'42/mile, with a slightly mind altering 14 laps of Inverleith Park. Well, I thought I should run on a soft surface on the flat for my knee and the alternative of the treadmill was too awful to contemplate.

Also, bought new shoes. Although I've just started my 13th consecutive pair of Asics Gel DS racer-trainers, which seemed good for my achilles tendonitis (racer trainers so not too much cushioning) I thought a bit more cushioning might help the knee, so trying Gel 1000 normal neutrallish trainer. Knee wasn't really a problem so that worked. Achilles tendons not so happy but probably will be fine with ice.

Struggled at 90 minutes but got a grip again and happy to complete that.

5k splits: 24'00, 23'50, 24'03, 24'06, 23'44, 23'34, and a bit.

Friday Mar 28, 2014 #

Running (Treadmill) 26:00 [1] 5.0 km (5:12 / km)
weight:74.3kg shoes: Asics Gel DS 17 White 8

Easy treadmill.

Thursday Mar 27, 2014 #

Running 1:20:00 [3] 13.27 km (6:02 / km)
weight:73.9kg shoes: Asics Gel DS 19 Red

Trotter Training. Hosted by Don as substitute captain, the session was 'every second counts' - 4 x 1 mile, aim to repeat the time for your first one mile rep, count the number of seconds you are off. Did the session at what felt like 0.5 marathon pace, 6'28', 6'25, 6'25, 6'26 coming third-ish I think in the consistency stakes if more like tenth in the running stakes. Knee seemed to cope with first three but glad session finished after four. Everyone else in the BB who is also training for the Cockenzie Power Station Steeplechase is getting better training in than I am.

Wednesday Mar 26, 2014 #

Running 32:00 [1] 4.0 mi (8:00 / mi)
weight:73.8kg shoes: Asics Gel DS 17 White 8

More slow treadmilling. Knee gradually settling ready for me to aggravate it again at the weekend.

Tuesday Mar 25, 2014 #

Running 41:00 [1] 5.0 mi (8:12 / mi)
weight:74.8kg shoes: Asics Gel DS 17 White 8

Being very sensible. 5 miles on treadmill @ 5 min ks. Ibuprofen, ice.

Monday Mar 24, 2014 #

Running 26:30 [1] 5.4 km (4:54 / km)
weight:74.8kg shoes: Asics Gel DS 17 White 8

Left knee uncomfortable but not actually sore until final hill. Trying to keep cadence up, might as well, it's something to work on that shouldn't make my knee worse.

Sunday Mar 23, 2014 #

Running long 2:30:00 [1] 25.5 km (5:53 / km) +300m 5:33 / km
weight:75.3kg shoes: Asics Gel DS 17 White 8

Oh, this is just useless. Long run, partly with StuartW then ran a bit faster then got very tired and my knee hurt. Useless. Useless. Useless. This still fails to look like a marathon training schedule.

Saturday Mar 22, 2014 #

Note
(rest day)

Friday Mar 21, 2014 #

Running 24:00 [1] 4.3 km (5:35 / km)
weight:75.3kg shoes: Asics Gel DS 17 White 8

Back from physio, with rucksack. Physio reckons left knee will prob. be fine from here but don't do too much straight away. Right knee visibly puffy/be careful. Clams/bridges/stretch quads.

Thursday Mar 20, 2014 #

Running intervals 45:00 6.5 mi (6:55 / mi)
weight:74.5kg shoes: Asics Gel DS 17 White 8

TT. Still quite beaten up from Sunday but running with other people helped me get a grip. 4 x 30', 60', 90', 120' in the Innocent Railway tunnel. Hamstrings starting to seize up by the end but made it through, albeit not at proper intensity.

Wednesday Mar 19, 2014 #

Running (Treadmill) 31:10 [1] 5.0 km (6:14 / km)
weight:74.5kg shoes: Asics Gel DS 17 White 8

Another recovery run. Left hamstring and quad got sore if I started to speed up at all. Right knee starting to feel strange so stopped.

Tuesday Mar 18, 2014 #

Running (Treadmill) 26:00 [1] 4.0 km (6:30 / km)
weight:73.9kg

Recovery run - started slow. Things hurt. Stayed slow.

Monday Mar 17, 2014 #

Note
weight:73.9kg (rest day)

Various things hurt so day off only practical option.

Sunday Mar 16, 2014 #

Running race 1:28:05 [5] 21.1 km (4:10 / km) +125m 4:03 / km
weight:73.9kg shoes: Asics Gel DS 17 White 8

Alloa Half on a windy day... aim was to take it easy to protect my knee and then speed up later. Was relaxed through 5 miles but didn't do very well along Hillfoots Road into the wind and ended up tired, losing pace rather than speeding up. On the positive side, my knee held up pretty well, getting uncomfortable from about 5 miles but settling again and not actually sore. On the negative side, I did struggle to hold 4'10 pace which ought to have been fairly comfortable. Hmmm. Hopefully I'll get some more useful marathon training in now.

5k splits: 20'50, 20'29, 21'15, 20'55, then a 4'12k.

Saturday Mar 15, 2014 #

Note
weight:73.9kg (rest day)

Left knee uncomfortable, not sore though.

Friday Mar 14, 2014 #

Running 36:09 [2] 7.31 km (4:57 / km) +80m 4:41 / km
weight:74.9kg (injured) shoes: Asics Gel DS 17 White 8

Another lunchtime run. Right hand side of left knee feeling a bit sore during, but fine after.

Thursday Mar 13, 2014 #

Running 36:22 [1] 7.28 km (5:00 / km) +95m 4:41 / km
weight:73.8kg (injured) shoes: Asics Gel DS 17 White 8

Failed to be sensible and run on the treadmill. Knee OKish on tarmac and grass, but not out of the woods yet.

Wednesday Mar 12, 2014 #

Running 28:48 [1] 5.34 km (5:24 / km) +60m 5:06 / km
weight:74.1kg (injured) shoes: Asics Gel DS 17 White 8

Out in the lunchtime sun. Still being careful.

Tuesday Mar 11, 2014 #

Running (Treadmill) 27:15 [1] 5.0 km (5:27 / km)
weight:75kg (injured) shoes: Asics Gel DS 17 White 8

More treadmilling, a pity when it was a lovely day outside... but knee not too bad which is the key thing. Started slow, last bit at 4'45/k.

Monday Mar 10, 2014 #

Running (Treadmill) 21:40 [1] 3.0 km (7:13 / km)
weight:74.9kg (injured) shoes: Asics Gel DS 17 White 8

Managed a bit of a run on the treadmill, starting from walking speed and getting up to 6 min/k. The sharp pain in my left knee has gone (although I suspect running fast or up a hill would bring it back quickly), although neither knee feels right. Basically did a warm up and then stopped. Don't feel any negative effects for having done so.

Sunday Mar 9, 2014 #

Note
weight:74.1kg (injured)

Went for a long-ish walk. Might have got away with running.

Saturday Mar 8, 2014 #

Note
weight:74.9kg (injured)

Friday Mar 7, 2014 #

Note
weight:74.9kg (injured)

Thursday Mar 6, 2014 #

Note
weight:74.9kg (injured)

Went to FASIC, luckily getting a next day appointment. Patellofemoral joint pain. Boring. Caused by either (i) tight quads, or (ii) lack of strength in gluteus medius. If (i) takes 6 weeks to clear completely, if (ii) takes 12 weeks. Shouldn't stop marathon but will lop a few weeks off planned training.

Strengthening and stretching exercises. Told to take a couple of weeks off running. I'll backdate that to from last Saturday or whatever and see how I'm doing in a few days. New pairs of shoes bought online turned up. Won't need them straight away. Ibuprofen.

Tried rowing to see if I could get away with that - no, well possibly if I don't extend my knees properly but I don't think that's a good plan.

Wednesday Mar 5, 2014 #

Running (Treadmill) 15:00 [1] 2.4 km (6:15 / km)
weight:74.9kg (injured) shoes: Asics Gel DS 17 White 8

Knee feeling better - until I run. Easy session on treadmill, it started very sore and I almost stopped there and then. It warmed up a fair amount so I did 15 mins easy jogging and booked a physio. Should have done that on Monday.

Tuesday Mar 4, 2014 #

Note
weight:74.9kg (injured) (rest day)

Monday Mar 3, 2014 #

Note
weight:75.1kg (injured) (rest day)

Sunday Mar 2, 2014 #

Note
(injured) (rest day)

Damn. Sore left knee - it was fine going for a walk but hurt immediately on running. Stopped after a few minutes.

Saturday Mar 1, 2014 #

Running long 2:59:31 [1] 31.24 km (5:45 / km)
weight:74.3kg shoes: Asics Gel DS 17 White 8

Long slow run - with Stu + my sister's friend David who was doing 30 slow miles preparing for the G > E canal race + 2. Good opportunity to get time on feet prep for the marathon. Along the canal, turning around just after Broxburn (23.5k from Haymarket). Although I had moments of madness contemplating keeping going the whole way back along the canal with David, my left knee got very sore and I bailed at Ratho on the way back, as per original plan.

Left knee is looking like biggest risk to marathon training. Outside leg over right hip also sore. Basically outside of both legs have tightened up. Just have to stretch everything attached to the knees, foam roll, ibuprofen, keep training and hope etc.

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