Training Log Archive: FlorenceIn the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
Running race 1:01:59 [4] 10.5 km (5:54 / km) +274m 5:13 / km
slept:9.0 shoes: XTalons
Auld Lang Syne race from penistone hill. started quite fast and then because first 2km were on track i just got taken. very muddy. steep downhills i wasnt very good but then steep uphills i took loads! kept seeing sally malir and i would take her on the down hill moor land and she would take me on raod and i would take her on the steep uphill and she took me on the road! was only about 100m behind her at the end. came 184th and 2nd U18 girl. brownlee 1st and 2nd!! :D
then went to daves for new year.
then went to daves for new year.
Friday Dec 30, 2011 #
1 PM
Running long 43:00 [3] 7.5 km (5:44 / km) +250m 4:55 / km
shoes: XTalons
On the moor with zac. Swastika and then past an up along to keighly road then down through woods. Felt like shit first 15 mins proper bad stomach pains but they went away and then I felt strong and quite fast.
SO TIRED NOWW!!!!!!!
SO TIRED NOWW!!!!!!!
Thursday Dec 29, 2011 #
Note
(rest day)
Zac came and I slept most of the day
Wednesday Dec 28, 2011 #
Running warm up/down 17:00 [2] 2.0 km (8:30 / km)
6min jog down then 3 mins of drills.
8min slog back
8min slog back
Running intervals 25:00 [5] 5.4 km (4:38 / km)
slept:8.5 shoes: XTalons
tennis club field pyramid session
1 lap, 2laps, 3 laps, 2 laps, 1 lap
and then same pyramid again.
all with 1 min rest except had to go to the loo before the 3laps in the secnd pyramid so that was 3min rest not 1.
very hard especially when i got a stitch.
average times like 1lap = 1min20, 2laps = 2min 45, 3laps = 4min
pleased with the times staying consistent.
1 lap, 2laps, 3 laps, 2 laps, 1 lap
and then same pyramid again.
all with 1 min rest except had to go to the loo before the 3laps in the secnd pyramid so that was 3min rest not 1.
very hard especially when i got a stitch.
average times like 1lap = 1min20, 2laps = 2min 45, 3laps = 4min
pleased with the times staying consistent.
Tuesday Dec 27, 2011 #
Note
meal at m + v. wasnt anything amazing and portions were a bit small. also finished too late so could go running because it was dark
Monday Dec 26, 2011 #
Running race 19:30 [5] 3.5 km (5:34 / km) +80m 5:00 / km
slept:8.0 shoes: XTalons
chevin chase. got a fast start knowing i was only doing 20mins to replicate cross country. time goes so slow on roads!!!! felt pretty good and no heel pain :D
Running 20:00 [3] 3.0 km (6:40 / km)
downhill to try be back in time for jonathan brownlee but i wasnt :( got a picture though!!!!!! best moment of my life to date.
Sunday Dec 25, 2011 #
Note
slept:10.0 (rest day)
ate a piece of chocolate orange and most of a hot chocolate pudding thingy. felt like going wild. also got up too late to run because we went to see grandad after lunch. oh well
Saturday Dec 24, 2011 #
Note
slept:10.0
12.00 hot cross bun
1.00 jacket beans cheese ham some bread. banana
7.30 red dragon pie and 4 sausages with 1 roll. Grapes and some rice pudding
1.00 jacket beans cheese ham some bread. banana
7.30 red dragon pie and 4 sausages with 1 roll. Grapes and some rice pudding
2 PM
Running tempo 22:00 [4] 4.0 km (5:30 / km) +50m 5:11 / km
shoes: XTalons
started off fast thinking about the fast start in cross country but died because of lunch and had mega stomach pains so had to stop 9.30mins in and have a 3 min break. Then ran the rest but not as fast. pretty shit but i got out. on the plus side no heel pain
Friday Dec 23, 2011 #
Note
slept:8.0 (rest day)
10.30 hot cross bun. satsuma.
1.00 NANDOS! chicken burger with chips and 1 piece of garlic bread
7.30 veggie burgers in a wrap with cheese and coleslaw x 2. kale carrots and cauliflower. kiwi
1.00 NANDOS! chicken burger with chips and 1 piece of garlic bread
7.30 veggie burgers in a wrap with cheese and coleslaw x 2. kale carrots and cauliflower. kiwi
Thursday Dec 22, 2011 #
Note
slept:10.0
10.00 museli with extra. same old same old
2.00 2 cheese ham and relish and 1 ham sandwiches in mums rolls. satsuma
5.30 most of a bag of mango
7.30 veggie curry. 2 satsumas and a banana
climbing then sarahs house for gavin and stacey christmas special :)
2.00 2 cheese ham and relish and 1 ham sandwiches in mums rolls. satsuma
5.30 most of a bag of mango
7.30 veggie curry. 2 satsumas and a banana
climbing then sarahs house for gavin and stacey christmas special :)
11 AM
Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: XTalons
to and from the ski slope. no heel pain at all!!!
Running hills 12:00 [5]
2min, 90sec x 3 - jogging down was recovery (about same time as rep)
then 1 x 30sec
then 6 x 10sec on hill and flat
then 1 x 30sec
then 6 x 10sec on hill and flat
Wednesday Dec 21, 2011 #
Note
slept:11.0
11.30 bowl of museli with added raisins and cashews
3.30 bowl of left over tuna pasta bake with pesto (NOM)
7.15 chili with rise and nann. Some left over tuna pasta. Plum satsuma and whole bag of dried mango
3.30 bowl of left over tuna pasta bake with pesto (NOM)
7.15 chili with rise and nann. Some left over tuna pasta. Plum satsuma and whole bag of dried mango
1 AM
Swimming 25:00 [3]
2 x 10lenghts kicking (mainly on front)
and between them 6 lengths front crawl and breastroke
and between them 6 lengths front crawl and breastroke
2 AM
Cycling 12:00 [4]
random bits where i was actually working hard
Tuesday Dec 20, 2011 #
Note
11.00 bowl of museli with added raisins and cashews
3.00 pasta with pesto
8.00 tuna pasta bake with sarah :) kale, brussle leaves and brussle sprouts
3.00 pasta with pesto
8.00 tuna pasta bake with sarah :) kale, brussle leaves and brussle sprouts
1 PM
Running 37:00 [3] 5.5 km (6:44 / km) +200m 5:42 / km
shoes: XTalons
no heel pain at all!! but i had to stop and losen both shoes because i thought i felt some pain. basically i felt soooooososooooooo unfit and lucy was whupping my asss and i was spitting everywhere and it was grim. but i got out and was ok i guess
white wells, rocky valley, cow and calf then home
white wells, rocky valley, cow and calf then home
Monday Dec 19, 2011 #
Note
(rest day)
8.15 3 satsumas, cheese and relish sandwich
12.00 3 cheese and relish sandwiches. satsuma
4.00 satsuma and apple
5.15 chicken stew at sarahs
12.00 3 cheese and relish sandwiches. satsuma
4.00 satsuma and apple
5.15 chicken stew at sarahs
Note
Carnegie. So it was a basic overview of what were gonna get on the programme - nutrition (mainly) psychology and if im lucky some physio.
anyway had a physio screening which was good and i scrored well in all catagories except having not very flixible soleus (calf) muscles and hamstrings. so got some exercises and stretches for them but also for balance and my heel.
we then had to write down our goals and how they could help us achive them. i wrote everything and track and gym use but main point being have everything on the same day so its not a wasted journey for only half an hour.
anyway had a physio screening which was good and i scrored well in all catagories except having not very flixible soleus (calf) muscles and hamstrings. so got some exercises and stretches for them but also for balance and my heel.
we then had to write down our goals and how they could help us achive them. i wrote everything and track and gym use but main point being have everything on the same day so its not a wasted journey for only half an hour.
Sunday Dec 18, 2011 #
Note
(rest day)
2 late nights in a row = rest
plus got carnegie sports aid day tomorrow and pantomine with sarah
plus got carnegie sports aid day tomorrow and pantomine with sarah
Note
12.00 2 fried eggs in mums rolls
2.30 jacket beans cheese blah blahhhh some chicken. Dates and grapes
7.30 red dragon pie kale leek broccoli. Banana and small bit of rice pudding
2.30 jacket beans cheese blah blahhhh some chicken. Dates and grapes
7.30 red dragon pie kale leek broccoli. Banana and small bit of rice pudding
Saturday Dec 17, 2011 #
Note
1.45 jacket with beans cheese and mums bread. some grapes and some dates
4.00 satsuma
7.30 pasta and pesto carrots kale and cauliflower
9.30 some party food at sandras but not very much
4.00 satsuma
7.30 pasta and pesto carrots kale and cauliflower
9.30 some party food at sandras but not very much
Running warm up/down 15:00 [2]
shoes: XTalons
so went down to tennis club field with lucy to try running on grass to see whats occuring with the heel. it hurt when warming up a but then i just carried on and it got better. did some drills and then jogging before joining in with lucys intervals.
Running intervals 8:45 [4] 2.0 km (4:23 / km)
shoes: XTalons
6 x 1min 15 (1 lap around tennis club field. 1min rest
ran with lucy on them and she made me go faster because shes a tank!
then did 6 x 12 second sprints with increasing effort along the top on my own.
ran with lucy on them and she made me go faster because shes a tank!
then did 6 x 12 second sprints with increasing effort along the top on my own.
Friday Dec 16, 2011 #
Note
(injured)
10.30 2 pieces of toast with a banana
1.30 jacket wiht beans and cheese and 2 of mums rolls. satsuma and 2 dates
4.30 satsuma
1.30 jacket wiht beans and cheese and 2 of mums rolls. satsuma and 2 dates
4.30 satsuma
Swimming 30:00 [4]
(injured)
with lucy.
10 lenghts kicking same as before
4 lengths front crawl
10 more lengths kicking
then some drving in and 2 more as fast as possible front crawl lengths.
was really good going with lucy because she was faster than me :O and we had loads of races. saw sarahs mum as well....
10 lenghts kicking same as before
4 lengths front crawl
10 more lengths kicking
then some drving in and 2 more as fast as possible front crawl lengths.
was really good going with lucy because she was faster than me :O and we had loads of races. saw sarahs mum as well....
Cycling 30:00 [2]
to valley clinic to hand cheque in, to pool and back home with lucy. burned my quads at parts
Thursday Dec 15, 2011 #
Note
7.45 kiwi and a few grapes
10.00 2 pieces of toast
12.30 potato wedges with cheese beans and a sausage
5.30 (at climbing) jacket with beans cheese bacon and colsaw
9.30 left over red dragon pie and some pepper
Climbed 2 4+ leading tonight :D
10.00 2 pieces of toast
12.30 potato wedges with cheese beans and a sausage
5.30 (at climbing) jacket with beans cheese bacon and colsaw
9.30 left over red dragon pie and some pepper
Climbed 2 4+ leading tonight :D
Note
(injured)
Went to see johnathan stanly and he said he doesn't know what it is or why it's still causing me pain but he suggested having an MRI scan to see what it is. Asilly suggestion really becuase with nha it would take forever to get one and it's £270 private!!
Going for a very gently jog on satyrday to see how it feels
Going for a very gently jog on satyrday to see how it feels
Wednesday Dec 14, 2011 #
Note
(injured)
7.45 kiwi apple and 2 pieces of of bacon in mums roll
10.00 4 pieces of toast
12.00 chicken tikka pinini
10.00 4 pieces of toast
12.00 chicken tikka pinini
Swimming 30:00 [3]
(injured)
Few lengths then
10lenghts doing 2kicking on front and 2 kicking on back (alternating)
4 lengths fast front crawl
10lengths kicking again
4 lengths front crawl
10lenghts doing 2kicking on front and 2 kicking on back (alternating)
4 lengths fast front crawl
10lengths kicking again
4 lengths front crawl
Tuesday Dec 13, 2011 #
Note
9.15 orange, kiwi and plum
12.30 baguette with cheese. half a satsuma
6.30 2 sausage sandwhiches (well hungry after swimming!)
7.15 chicken breast with BBQ sauce nom and roast potatoes. Broccoli and carrots. Kiwi and plum
12.30 baguette with cheese. half a satsuma
6.30 2 sausage sandwhiches (well hungry after swimming!)
7.15 chicken breast with BBQ sauce nom and roast potatoes. Broccoli and carrots. Kiwi and plum
Swimming 45:00 [3]
(injured)
so went to ilkley pool for the first time in like 2 years.
5min warm up.
5x 2 lenghts kicking only, 1 length arms (rest)
then 10 mins general lengths of all strokes
then 4 lengths front crawl as fast as i could
then did some treading water and stuff that really hurt my quads and then saw about 20m holding my breath which i crap i think...
anyway please i did some exercise although my back is hurting now. felt my heel ache a bit walking home
5min warm up.
5x 2 lenghts kicking only, 1 length arms (rest)
then 10 mins general lengths of all strokes
then 4 lengths front crawl as fast as i could
then did some treading water and stuff that really hurt my quads and then saw about 20m holding my breath which i crap i think...
anyway please i did some exercise although my back is hurting now. felt my heel ache a bit walking home
Monday Dec 12, 2011 #
Note
(injured)
9.15 half an orange, 2 plums, a kiwi and an apple.
12.00 jacket with beans and cheese. lettuce, peper, onion and cucumber.
7.30 3 sausages, 3 yorkshires with ketchup. some kale and carotts. an orange, a plum, an apple, a kiwi.
12.00 jacket with beans and cheese. lettuce, peper, onion and cucumber.
7.30 3 sausages, 3 yorkshires with ketchup. some kale and carotts. an orange, a plum, an apple, a kiwi.
Running 5:00 [1]
(injured)
ran home in intervals from school and only felt my heel a tiny bit at the end but it didnt hurt
Circuits 30:00 [3]
(injured)
12 bases.
first set: 30sec on 15 off
second set: 35 on 10 off
third set: 35 on 15 off
felt longer. didnt do the one which might hurt heel so did extra lunges sit ups etc. didnt find it very hard tbh
first set: 30sec on 15 off
second set: 35 on 10 off
third set: 35 on 15 off
felt longer. didnt do the one which might hurt heel so did extra lunges sit ups etc. didnt find it very hard tbh
Sunday Dec 11, 2011 #
Note
(injured)
9.00 2 slices of brown toast with butter and a banana.
12.30 2 ham sandwiches
2.00 jacket potatoa with cheese beans and mums bread. some green leaf, prpper and onion. bag of dried apricots.
7.00 lamb with roast potatoes, yorkshires and carrots and cabbage at sarahs. apple.
12.30 2 ham sandwiches
2.00 jacket potatoa with cheese beans and mums bread. some green leaf, prpper and onion. bag of dried apricots.
7.00 lamb with roast potatoes, yorkshires and carrots and cabbage at sarahs. apple.
Running 10:00 [2]
(injured)
ran home from sarahs and didnt feel my heel at all
Saturday Dec 10, 2011 #
Note
(injured)
2.00 spaghitti bolognase.
4.00 apple
7.00 pizza. banana. apple
4.00 apple
7.00 pizza. banana. apple
Friday Dec 9, 2011 #
Note
(injured)
7.30 1 sausage in mums roll with ketchup. an orange and a plum
10.00 bacon sandwich from school with ketchup. loving meat ahah
12.15 jacket wiht beans and cheese. some fruit probs...
8.30 half a pizza and some chips
party in hornsea :D
10.00 bacon sandwich from school with ketchup. loving meat ahah
12.15 jacket wiht beans and cheese. some fruit probs...
8.30 half a pizza and some chips
party in hornsea :D
Thursday Dec 8, 2011 #
Note
(injured)
7.45 an orange and one of mums rolls
12.00 chicken tikka pinini from school. 1 and a half satsumas
7.00 small bowl of pasta with tomato sauce. 2 and a half satsumas
9.30 a plum
12.00 chicken tikka pinini from school. 1 and a half satsumas
7.00 small bowl of pasta with tomato sauce. 2 and a half satsumas
9.30 a plum
Note
(injured)
went to see johnathan and he said he thinks the pain is because the tendon has been over worked or stretched or somewthing and some fibres have joined onto the bone. it hurt whatever position my feet were in so authotics wont help. he sai i cant run for 2 weeks!! actually he said nothing that will impact my heel at all for 2 weeks. going back to see him next thursday so gpot to ice and rest and stretch.
Wednesday Dec 7, 2011 #
Note
(injured)
heel still hurts. iced and stretched and mum and lucy massaged like liz said
Note
(injured)
8.15 2 pieces of bacon in mums roll with ketchup
12.15 baked potato with cheese beans and mums roll. banana and whole bag of dried mango
7.00 red dragon pie with loads of kale and cauliflower
12.15 baked potato with cheese beans and mums roll. banana and whole bag of dried mango
7.00 red dragon pie with loads of kale and cauliflower
Tuesday Dec 6, 2011 #
Note
7.30 apple orange and kiwi
12.15 baked potato with cheese and 2 slices of rye bread and butter. a few dried apricots
6.30 pasta and pesto but must have been quite a small amount as i was still hungry after so had 2 chunks of rye bread and butter and then a satsuma
12.15 baked potato with cheese and 2 slices of rye bread and butter. a few dried apricots
6.30 pasta and pesto but must have been quite a small amount as i was still hungry after so had 2 chunks of rye bread and butter and then a satsuma
Note
(injured)
so heel is stopping me running therefore im injured!!! great...
went to see Liz at the valley clinic and she said that shes not sure what it is but its where the achillies joins the bone and may have been caused by track/road running and i should rest ice and stretch it yay. going to see johnathan on thursday at 3.30
went to see Liz at the valley clinic and she said that shes not sure what it is but its where the achillies joins the bone and may have been caused by track/road running and i should rest ice and stretch it yay. going to see johnathan on thursday at 3.30
Core Work 10:00 [2]
(injured)
in my room doing sit ups press ups and lunges squats step ups and weighs etc
Monday Dec 5, 2011 #
Note
slept:9.0
7.45 mums roll toasted with banana on top. some pinapple
9.45 3 peices of toast with butter from school
12.00 pizza french bread pinini thing and salad (lettuce, pepper and cucumber)
2.30 whole bag of dried mango
6.30 spagetti carbonara. half an orange, apple and kiwi
9.45 3 peices of toast with butter from school
12.00 pizza french bread pinini thing and salad (lettuce, pepper and cucumber)
2.30 whole bag of dried mango
6.30 spagetti carbonara. half an orange, apple and kiwi
Circuits 25:00 [5]
shoes: Asics
so did the first one and then my heel was hurting on the corners so the next 2 circuits i just stayed on the mats and did extra exercises like sit ups press ups lunges tricep dips wall sits etc etc
Running warm up/down 25:00 [2] 2.0 km (12:30 / km)
shoes: Asics
to and from the gym and then high knees bum flicks skipping etc for w/u
Sunday Dec 4, 2011 #
Note
slept:7.0 (rest day)
2.00 some left over chicken, rice and lentil stew shit and some mega gross roast pumpkin! dried apricots
7.00 roast pork, potatoes, parsnip, onions, yorkshire puddings, spinach, carrots and brocolli. 2 satsumas
7.00 roast pork, potatoes, parsnip, onions, yorkshire puddings, spinach, carrots and brocolli. 2 satsumas
Saturday Dec 3, 2011 #
Note
(rest day)
7.30 cheese and relish sandwich and possibly some grapes...?
12.00 half a fish and some chips with ketchup
3.00 a piece of toast and jam nd an apple
7.00 rice and chilli with garlic nann thingy
went to trafford centre with louise and then big night at kirstys!
12.00 half a fish and some chips with ketchup
3.00 a piece of toast and jam nd an apple
7.00 rice and chilli with garlic nann thingy
went to trafford centre with louise and then big night at kirstys!
Friday Dec 2, 2011 #
Note
slept:9.5
9.15 2 fried egg rolls with kechup. an orange.
12.15 white baguette with cheese in. apple.
7.00 chicken breast, 6 roast potatoes, 3 yorkshire puddings, loads of spinache some carrots and brocolli with bisto gravy. quite a few dried apricots and a bit of pinnaple and some grapes.
12.15 white baguette with cheese in. apple.
7.00 chicken breast, 6 roast potatoes, 3 yorkshire puddings, loads of spinache some carrots and brocolli with bisto gravy. quite a few dried apricots and a bit of pinnaple and some grapes.
Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Asics
down to the park, a few high knees and bum flicks and then jog back
3 PM
Running intervals 19:44 [5] 4.8 km (4:07 / km)
shoes: Asics
ok so heel has been hurting alot all day whenever it touches my shoe on my left foot. anyway i wanted to go runnning so i cut up a washing up sponge and taped it on. tied shoes normally ans set off. was in agony!!!! so losened my shoe and then adrenaline or something meant i didnt feel at at all again. not planning on going to see physio or ticking injured box yet because i will see how it goes from here.
anyway so i went down to the park and i had measured on mapmyrun where 600m and 400m were.
6 x 600m : 2.31, 2.32, 2.31, 2.32, 2.32, 2.32.
3 x 400m : 1.33, 1.32, 1.29
1 minute rest between them all.
glad the times are consistant.
anyway so i went down to the park and i had measured on mapmyrun where 600m and 400m were.
6 x 600m : 2.31, 2.32, 2.31, 2.32, 2.32, 2.32.
3 x 400m : 1.33, 1.32, 1.29
1 minute rest between them all.
glad the times are consistant.
Thursday Dec 1, 2011 #
Note
slept:9.0 (rest day)
7.45 mums roll toasted with banana and apple.
12.00 small veg soup with small roll. satsuma
1.00 tesco white baguette
5.00 jacket potatoe with beans cheese 1 piece of bacon and colsaw.
8.30 banana
having a day off running, mainly because i want to go climbing with sarah tonight.
12.00 small veg soup with small roll. satsuma
1.00 tesco white baguette
5.00 jacket potatoe with beans cheese 1 piece of bacon and colsaw.
8.30 banana
having a day off running, mainly because i want to go climbing with sarah tonight.