Training Log Archive: CraigFishwickIn the 7 days ending Jan 3, 2016:
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Sunday Jan 3, 2016 #
Note
(injured)
Left calf strain
Saturday Jan 2, 2016 #
Note
(injured)
Friday Jan 1, 2016 #
1 PM
Running 17:07 [3] 2.3 mi (7:27 / mi)
Run around a forest close to Doms house in Budapest. It was very cold, around -7 and started very slowly as I was conscious about my tight calf yesterday. I managed to run ok for 15 minutes and then it seized up and I had to stop.
Hoping it's nothing to serious, just a mild calf strain that will need a few days rest. I'm starting nights on Monday through to Friday and I've now done 12 weeks of consistent, hard training along with demanding hours at work so it is probably a good time to rest.
My goals for 2016 are simple and I think realistic:
Sub 4 1500m
sub 2 800m
sub 16 5km
sub 33km 10km
Some of the changes that will allow me to achieve these goals is:
1. Don't get too over-enthusiastic with mileage one week and then run 20 miles the week after - currently feeling good on 60-65.
2. Threshold running - new to me in the previous few months and am really enjoying it. Threshold to me is a comfortably hard pace that I could maintain in a race for 1 hour at approve 90% MHR.
3. Hard days are hard and easy days are easy - I think 2 sessions a week works well with me given that I'm often working 12+ hour shifts.
4. Strength + flexibility : I've joined Goodwin and have a plan for strength training over the next 3 months prior to the track season.
5. Diet and Alcohol: Me and Dom have ditched refined sugar for 2016 and we will see how that goes. We've bought a juicer so two craft beers in the evening will be replaced with carrot and ginger juices.
6. Rest - don't be afraid to take rest days when tired.
7. Car - I think come March I will probably need a car which will allow me to get to the races I want to run in during the summer.
8. Confidence
Hoping it's nothing to serious, just a mild calf strain that will need a few days rest. I'm starting nights on Monday through to Friday and I've now done 12 weeks of consistent, hard training along with demanding hours at work so it is probably a good time to rest.
My goals for 2016 are simple and I think realistic:
Sub 4 1500m
sub 2 800m
sub 16 5km
sub 33km 10km
Some of the changes that will allow me to achieve these goals is:
1. Don't get too over-enthusiastic with mileage one week and then run 20 miles the week after - currently feeling good on 60-65.
2. Threshold running - new to me in the previous few months and am really enjoying it. Threshold to me is a comfortably hard pace that I could maintain in a race for 1 hour at approve 90% MHR.
3. Hard days are hard and easy days are easy - I think 2 sessions a week works well with me given that I'm often working 12+ hour shifts.
4. Strength + flexibility : I've joined Goodwin and have a plan for strength training over the next 3 months prior to the track season.
5. Diet and Alcohol: Me and Dom have ditched refined sugar for 2016 and we will see how that goes. We've bought a juicer so two craft beers in the evening will be replaced with carrot and ginger juices.
6. Rest - don't be afraid to take rest days when tired.
7. Car - I think come March I will probably need a car which will allow me to get to the races I want to run in during the summer.
8. Confidence
Thursday Dec 31, 2015 #
2 PM
Running 10:00 [3] 1.0 mi (10:00 / mi)
Warm up with Dom.
Running tempo 20:01 [3] 3.3 mi (6:04 / mi)
20 minutes of a planned 30-35 minute threshold run around Margaret Island in the Danube river. It is 5km in circumference and is single lane synthetic running track right around, the the perfect venue for threshold running.
I managed 20 minutes and stopped as my tight was getting very tight from about 15 minutes onwards.
Pace 5.57/mile
Bpm - avg 157
I managed 20 minutes and stopped as my tight was getting very tight from about 15 minutes onwards.
Pace 5.57/mile
Bpm - avg 157
Running 10:13 [3] 1.35 mi (7:34 / mi)
Warm down trying to loosen off left calf, very tight.
Wednesday Dec 30, 2015 #
2 PM
Running 1:00:11 [3] 8.25 mi (7:18 / mi)
ahr:138
In Budapest visiting Doms family. We drove to a nearby forest and I ran for an hour. It was cold (-5) and I thoroughly enjoyed it although feeling quite tired.
Drills and stretching afterwards.
Drills and stretching afterwards.
Tuesday Dec 29, 2015 #
Note
(rest day)
Monday Dec 28, 2015 #
9 AM
Running 30:00 [3] 4.0 mi (7:30 / mi)
Warm up and warm down with Tom.
Running 46:20 [3] 6.6 mi (7:01 / mi)
I met up with Tom for a session on the Wirral Way.
2 x mile (1min)
6 x 30sec hills (jog back rec)
2 x mile (1min)
6 x 30s hills (jog back)
1. 5.28
2. 5.17
3. 4 min @ 5.29 pace
4. 5.08 for last mile
Feeling very string, the best I have felt for a number of years and getting down towards 5 minutes for the last mile felt great.
2 x mile (1min)
6 x 30sec hills (jog back rec)
2 x mile (1min)
6 x 30s hills (jog back)
1. 5.28
2. 5.17
3. 4 min @ 5.29 pace
4. 5.08 for last mile
Feeling very string, the best I have felt for a number of years and getting down towards 5 minutes for the last mile felt great.