Training Log Archive: wstewart88

Another challenging night with the dog and felt like a bit of a zombie this morning. Must have been out with her at least 6 or 7 times through the night and she’s not doing great. Coffee and a bagel this morning before heading out. A glorious day here but pretty windy. Legs felt good this morning but I definitely noticed the additional muscle recruitment and activation through the sprints. Didn’t feel much DOMS in the upper body though.

First 3 or 4km were a bit of a blur to be honest and felt really sleepy. After that though I got in the zone and was a really enjoyable run today. Headed up to the Braids for some smoother groomed trails and on the most part it was good running. A few boggy patches but otherwise it was good. Route gets about 120m climb in a lap with a nice runnable climb so got a few laps in before heading over the steeper side of Blackford hill.

First climb was into the wind a bit but took it nice and steady and was feeling strong. Flowing on the flats and downhills and then up the same climb again. If anything the second climb felt better and back around to the start point. Dropped into the glen before the last climb. Felt a bit like hard work up this side but think it was mainly due to the gradient. Cruised back home and back on time but a little shy of the target elevation. Happy with that though and felt comfortable throughout.

Ugh this sleep schedule is tough going. Bed at 11 after getting wife from work. Alarm 1 went off at 3am. Maybe got back to sleep at 4ish and alarm 2 off at 7am. Definitely having a nap today! Didn’t feel too tired on waking but glad this coincided with an easy week. Coffee in bed and then set off at 9ish for the run. Glorious day here but strong winds. Since we last spoke my mind is very much ‘stay the course’ and the hills aren’t going anywhere. Just a note to self not to get sidetracked and go and run junk in the hills.

Legs felt great today. Turning over really smoothly and just taking it easy and enjoying the sun. Obviously still with a base layer and gloves on mind! Ran for 45mins before starting the hill sprints. Did some stretches to loosen off for a bit and found a nice steep bit of road that it pedestrians only. From a jogging start I think went into full pace and sustained this for 10s. All 6 reps felt strong and driving hard through the stride. Felt really focused and dialled in to my posture too. Walked back down the hill to get my breath back and then rested for a minute or so after each rep before repeating. Jogged back down the road after the last rep and legs felt pretty springy. Maybe just psychological but feeling good anyway.

Good first attempt at the upper body workout. Easily a 30min session if it wasn’t for the shit show of doing it around these dogs. Nightmare really.

Angels (5kg)
1. 15
2. 13

Devils (3kg)
1. 10
2. 12

Cobra push-ups
1. 14
2. 13

Notes: knees on the ground but fairly consistent reps. Good to build up like this before progressing.

RR (7kg)
1. 20
2. 14

Notes: Actually quite a good starting point here. Second set was more hand fatigue from holding weights. Maybe overgripping here as circular dumbbells. No issues with rolling though.

Dips
1. 10
2. 10

Notes: Focusing on form here and shoulder position. Not bad here but feeling triceps already.

Bench Press (7kg)
1. 15
2. 15

Notes: Fine here and managed with technique okay.

Front Raise (7kg)
1. 8
2. 7

Notes: Doing these standing. Managed okay but maybe a slightly heavy starting point. Focusing on slowly lowering but towards end of second set then a bit of a challenge.

A bit of a tiring, challenging night last night and continued throughout the day today. Dog needing eye drops and medicine every 3 hours so a really disrupted night sleep and day trying to keep an eye on her and work. Fun and games. On the upside the legs were feeling good this morning and no issues.

Long day and only got out at the back of 6. Rank weather and by then it was dark as well as cold, windy and rainy. Legs felt a little flat when running tonight but maybe just the day taking it’s toll. Super easy out and back along the cycle path and a headwind on the way back. Strideouts felt grim for the first 3 but the rest felt pretty good and injected some life back into them.

A bit of an unsettled night sleep and a bit of a drag to get out of bed this morning. Coffee and breakfast before work and a busy morning but a nice gap in the day to get out at lunch. Legs feeling good today and niggle free.

Out at lunchtime and a nice clear day. Legs were turning really well and feeling pretty smooth in turnover. Really notice the difference in the Evo Speedgoats vs the Torrents and feel far more economical. Felt good on the climbs today as well. Strideouts felt a little dull compared to when I’m really fresh but still moving quite powerfully. Again notice a slight difference in strideouts pace when not in a carbon shoe but nominal.

P&C

Sweat fest tonight with the heating cranked up. Tried to get through the session at a little more intensity and down to 45mins and a solid workout.

Ball Pass
1. 20
2. 17

Front Plank Routine
2 sets with 10 of each movement

Notes: good abs burn going straight into this exercise.

Reverse Plank (iso)
1. 60s
2. 62s

Notes: felt some good hamstring activation here so good to put back in.

Single leg glute bridge (4kg)
1. L10 R10
2. L10 R10

Hamstring Curls (both/left/right)
1. 10/4/4
2. 10/2/4

Notes: Oh ya fucker! Tough as single leg. Could manage more with right leg (maybe 6-8) but that is certainly left leg at max and second set felt overwhelming. Is there an intermediate exercise for left leg to progress to or stick with this?

Side plank with knees
1. L25 R25
2. L25 R25

Step ups (2x7kgs)
1. L12 R12
2. L12 R12

Notes: felt good with added weight and no issues with left knee.

RDL (2x 7kgs)
1. L12 R12
2. L12 R12

Split Squats (2x 7kgs)
1. L15 R15
2. L15 R15

Well rested and a solid night sleep again. Legs feeling fresh and no niggles this morning. Walked the dogs early and a quick breakfast before an early meeting for work. Struggled to get much decent calories in today and really need to get to the shops. A little on the back foot going into this week.

Ran at 3pm and good to get back on the local trails. Legs didn’t feel much fatigue and coupled with the novelty of the trails I was probably working a little harder than really easy but just felt good to flow along. First climb felt a little stiff on the way up but then the climb round the back of the golf course I was feeling pretty strong. Legs turning well throughout. Feet a little uncomfortable as one of the blisters burst but nothing major. Toenail set to fall off too and felt it on the descent but other than that a good run and a bread and butter route for easy midweek runs I think.

Unfortunately I got home too late and delivery guy had dropped off latest shoe and s/lab order so Mrs S ain’t happy!

Great night sleep after an early night coupled with a chilled morning. Walked the dogs and then back at the desk for work. Hungry today and was pretty much constantly eating between calls.

Nice weather today and got out for an easy run after work. Legs felt pretty good throughout. Still a little fatigue remaining but no issues/tightness/niggles which is positive. Beginning the carbon detox and no calf issues thus far. Felt really comfortable throughout.

Slept well last night but was up early and couldn’t get back to sleep so got up and had a coffee and read for a bit. Aside from a tender toenail and tight hips then didn’t feel too bad. Usual fatigue but nothing unexpected.

Decided to head out for an easy run to see how legs were doing and suspected they might be okay after not hitting the intensity as planned yesterday. A little stiff to start with but then eased off quite quickly. Calves, quads and hamstrings all felt fine and no real tightness. Quite a notable difference vs last couple of moderate runs where calves have really suffered. Anyway ticked along nicely and a clear day so a good morning.