Training Log Archive: redrider

Silverstone half marathon. Paced it very poorly but it felt ridiculously easy in the beginning. Then I probably hung on Amy's pace a bit too long before I realised that I couldn't keep that pace over the whole distance. After 10k I had to slow down dramatically and then another drop after 15k. Still nice to do 5k in 20min and 10k in just over 40min :) A lot quicker times than I've managed to run last year! 5k 20:00, 10k 40:22, 15k 1:01:52, 20k 1:24:05, 21k 1:28:36. Results: https://www.adidashalfmarathon.com/results/2017/sh...

Easy run with Amy to shake off the legs after the travel. Lovely to be back in Rugby!

Easy run with 8x100m strides. Back slightly better. Tested NB 1500v53 shoes today and probably gonna run with them on Sunday.

Easy run on icy and snowy gravel in Järvafältet. Don't know what happened yesterday but a while after my morning run my lower back got stuck really badly. It just stiffened very suddenly and I could barely move afterwards. I did all I could (massage, stretching, foamrolling, jacuzzi, gel packs, icepower etc) before I went to bed but when I woke up this morning I literally couldn't get up from the bed. It was very frightening. I had to warm it up with a warm gel pack before I could start with some gentle yoga and stretching. After a few hours of warming, stretching, and a few painkillers I was able to go for a run but it is still very painful and stiff. I hope it eases up before the weekend...

Relatively gentle session at gym. First 5min rowing, which warmed up my back nicely, then very cautiously some gentle sets with minimum weights, paying attention to good technique. Deadlifts, one-leg dead lifts, rows, shoulder push, squats, split squats, back extensions, hamstring curl, leg press, calf press, abductions, adductions, pelvic bridges, back exercises, abs, sides, push-ups etc.

20'+15'+10' m-pace. 10min warm up + 20min at 4:30 + 5min jog + 15min at 4:25 + 4min jog + 10min at 4:20 + 4min warm down. 10,2km effort.

Running home from Väsby in deep snow. Only half of the roads were ploughed so it was pretty hard work to get home. Excellent strength training for the summer!

Freezing warm up jog to the gym. Winter's here again oh yeah...

10min warm up + 16x400m (1:30) intervals with 1min recoveries + 10min warm down. 24min (6,4km) hard.

massage 60min