Training Log Archive: wstewart88In the 7 days ending May 1, 2021:
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Saturday May 1, 2021 #
9 AM
Specific Endurance 6:31:05 [2] 65.31 km (5:59 / km) +1493m 5:22 / km
slept:6.0 shoes: EVO Speedgoat
Well that was utter fucking bollocks!
Disrupted sleep with wife working late and home later. Dogs kicking off and then needed out at 2am. Woke up feeling okay around 6.30am and got ready to head west. Usual breakfast and snacked in the car on the way over. Weather was great today, if a little hot for the first 3hrs. Even got the suncream out!
Clearly run today didn’t go to plan. Can’t pin point it but after 20miles I was just haemorrhaging time and feeling awful.
Start to Drymen: Took your advice and ran by feel. First section felt great and actually had a bit of a buzz to try and run the course in a good time. Settled into a good pace and was moving well. Needed to stop for a piss early as toilets at the start were all closed. Then about 15mins later I needed to stop for a shit. Stomach wasn’t great but felt better after and got back on track. Arrived at Drymen in about 1:28. Don’t think I’d want to push any harder here and would have been 1:26/27 without toilet breaks. Fuelling went fine and 4 gels taken as double stacked on 30min intervals.
Drymen to Balmaha: Picked up more gels and pressed on. Climb went well and was feeling good but eased off in terms of effort slightly. 2 more gels at 1:30hrs but 10mins later I was vomiting and these two (if not the 2 before) came straight back up. The demise started here. Carried on running and managed another gel at 2hrs before the climb up Conic. This felt quite arduous compared to the last run on this section and stomach wasn’t settling. Hiked the steeper part but this felt slower. It was hot at this point but carried on. Another spew just before the top. Down Conic was fine. Felt pretty empty though. Dodging tourists and walkers so not exactly flying but in one piece. Got to Balmaha and got some water on board and swapped out some electrolytes. Also got a salt tab on.
Balmaha to Rowardennan: mate joined me from this section and took my mind off things a bit which helped slightly although think the damage had been done. Pace had dropped and so much hiking compared to how I’d normally run this section. Was down to two gels an hour (at best - kind of lost track today) and kept forcing them down despite nausea. Got to Rowardennan and felt like binning it. Stopped for 5mins or so to get my shit together and had some Irn Bru and 2 gels to try and settle stomach. Worked slightly and soldiered on with the focus now out the window for a time and just on a decent length training run.
Rowardennan to Beinglas: Normally love this section. A good runnable bit before then the lochside but there wasn’t too much running on this section. Plenty of shuffling and hiking. Lochside went okay and any flatter sections I got a gel down but again, no more than 2 per hour. Got out of the rocky section and had hoped to have a bit more running in my legs but felt like I was going backwards. Met crew at Beinglas and after realising I was 30mins down on 2019 split to this point as well as still feeling like shit I called it a day.
Really disappointed at how this went today and pretty deflated as I was right up for this. Not sure Precision Hydration is the one for me for fluids. Sleep was not great. Stomach was iffy from the off as normally don’t need to shit in the first 15km these days. Needed more salt tabs. Need to carry plain water to help get gels down. Need to practice more for 4 gels per hour or experiment with 3 and test energy.
On a train home at the moment from the arse end of nowhere. Get in pretty late but I’ll sort out my kit tomorrow and add in a calorie breakdown. With the lack of intensity and mileage today I’m not sure I’ll need such an easy week next week now. Just want to get back on it and try to sort these challenges. I feel fitter than 2019 so to be 30 odd mins down is pish.
Nutrition
14 x Gel100 (4 in hour 1, 3 in hour 2, 7 over the remaining 4hrs) = 350g carbs
400ml Precision Hydration 1000
1x S Cap
Approx 2 litres of water
300-400ml Irn Bru
Disrupted sleep with wife working late and home later. Dogs kicking off and then needed out at 2am. Woke up feeling okay around 6.30am and got ready to head west. Usual breakfast and snacked in the car on the way over. Weather was great today, if a little hot for the first 3hrs. Even got the suncream out!
Clearly run today didn’t go to plan. Can’t pin point it but after 20miles I was just haemorrhaging time and feeling awful.
Start to Drymen: Took your advice and ran by feel. First section felt great and actually had a bit of a buzz to try and run the course in a good time. Settled into a good pace and was moving well. Needed to stop for a piss early as toilets at the start were all closed. Then about 15mins later I needed to stop for a shit. Stomach wasn’t great but felt better after and got back on track. Arrived at Drymen in about 1:28. Don’t think I’d want to push any harder here and would have been 1:26/27 without toilet breaks. Fuelling went fine and 4 gels taken as double stacked on 30min intervals.
Drymen to Balmaha: Picked up more gels and pressed on. Climb went well and was feeling good but eased off in terms of effort slightly. 2 more gels at 1:30hrs but 10mins later I was vomiting and these two (if not the 2 before) came straight back up. The demise started here. Carried on running and managed another gel at 2hrs before the climb up Conic. This felt quite arduous compared to the last run on this section and stomach wasn’t settling. Hiked the steeper part but this felt slower. It was hot at this point but carried on. Another spew just before the top. Down Conic was fine. Felt pretty empty though. Dodging tourists and walkers so not exactly flying but in one piece. Got to Balmaha and got some water on board and swapped out some electrolytes. Also got a salt tab on.
Balmaha to Rowardennan: mate joined me from this section and took my mind off things a bit which helped slightly although think the damage had been done. Pace had dropped and so much hiking compared to how I’d normally run this section. Was down to two gels an hour (at best - kind of lost track today) and kept forcing them down despite nausea. Got to Rowardennan and felt like binning it. Stopped for 5mins or so to get my shit together and had some Irn Bru and 2 gels to try and settle stomach. Worked slightly and soldiered on with the focus now out the window for a time and just on a decent length training run.
Rowardennan to Beinglas: Normally love this section. A good runnable bit before then the lochside but there wasn’t too much running on this section. Plenty of shuffling and hiking. Lochside went okay and any flatter sections I got a gel down but again, no more than 2 per hour. Got out of the rocky section and had hoped to have a bit more running in my legs but felt like I was going backwards. Met crew at Beinglas and after realising I was 30mins down on 2019 split to this point as well as still feeling like shit I called it a day.
Really disappointed at how this went today and pretty deflated as I was right up for this. Not sure Precision Hydration is the one for me for fluids. Sleep was not great. Stomach was iffy from the off as normally don’t need to shit in the first 15km these days. Needed more salt tabs. Need to carry plain water to help get gels down. Need to practice more for 4 gels per hour or experiment with 3 and test energy.
On a train home at the moment from the arse end of nowhere. Get in pretty late but I’ll sort out my kit tomorrow and add in a calorie breakdown. With the lack of intensity and mileage today I’m not sure I’ll need such an easy week next week now. Just want to get back on it and try to sort these challenges. I feel fitter than 2019 so to be 30 odd mins down is pish.
Nutrition
14 x Gel100 (4 in hour 1, 3 in hour 2, 7 over the remaining 4hrs) = 350g carbs
400ml Precision Hydration 1000
1x S Cap
Approx 2 litres of water
300-400ml Irn Bru
Friday Apr 30, 2021 #
4 PM
Easy + Strideouts 32:18 [1] 7.03 km (4:36 / km) +49m 4:26 / km
slept:9.0 shoes: Zoom Fly 3
Great night sleep and a nice chilled day here. Out for some breakfast with Mrs S and then walked the dogs. Spent the rest of the day lounging and then double checking kit and nutrition. Nice day here and forecast looks to have improved for the weekend with the rain only coming through on Monday.
Ran around 4 o’clock and legs felt bloody brilliant. Felt light on my feet and a good bounce to them. No niggles and trying to reign it in for the most part. Strides felt great as well and driving through the strides. All set I’d say…
Ran around 4 o’clock and legs felt bloody brilliant. Felt light on my feet and a good bounce to them. No niggles and trying to reign it in for the most part. Strides felt great as well and driving through the strides. All set I’d say…
Thursday Apr 29, 2021 #
5 PM
Easy + Strideouts 40:40 [1] 8.51 km (4:47 / km) +67m 4:36 / km
slept:7.5 shoes: Turbo 2 - white
Up early to take the wife to work and then a lazy morning before work. Fairly pedestrian day which was good to round off the week before a long weekend.
Ran after work. Overdressed as it looked cooler but then the sun came out and surprisingly nice evening. Good wee jaunt though and legs turning well after getting going. Took a couple of km to settle in. Legs feeling good by the end and strideouts felt like I was moving powerfully. Didn’t push as hard as normal but still getting through a good range.
Ran after work. Overdressed as it looked cooler but then the sun came out and surprisingly nice evening. Good wee jaunt though and legs turning well after getting going. Took a couple of km to settle in. Legs feeling good by the end and strideouts felt like I was moving powerfully. Didn’t push as hard as normal but still getting through a good range.
Wednesday Apr 28, 2021 #
5 PM
Easy + Strideouts 1:00:03 [2] 12.4 km (4:51 / km) +68m 4:43 / km
slept:9.0 shoes: Zoom Fly 3
Was out like a light last night and woke up feeling brand new. Recharged and knee feeling back to normal. Usual morning routine and dropped wife at work before getting back and into work.
Ran after work and a nice easy run. Legs feeling a bit dull and flat for the most part. Nothing wrong just a staleness. Pace seemed fine but not light and springy through the gait. Loosened off around 8km and then legs felt a lot better during and after the strides. Only got 4 in before diving into the house. Was touching cloth after a late afternoon coffee. Need to just stick to the 2 per day and none after 2pm.
Ran after work and a nice easy run. Legs feeling a bit dull and flat for the most part. Nothing wrong just a staleness. Pace seemed fine but not light and springy through the gait. Loosened off around 8km and then legs felt a lot better during and after the strides. Only got 4 in before diving into the house. Was touching cloth after a late afternoon coffee. Need to just stick to the 2 per day and none after 2pm.
Tuesday Apr 27, 2021 #
5 PM
Moderate 1:00:17 [2] 14.37 km (4:12 / km) +64m 4:06 / km
slept:8.5 shoes: Endorphin Speed
Reasonable night sleep but woke up tired and splitting headache. Thankful for the lazy morning before work. Cleared around 3pm and a bit more productive for the rest of the day. Legs felt okay today but left knee was achy again and persisted most of the day. Again once I started running it eased off completely so nothing to worry about.
Ran after work and I think that’s the end of the nice weather. Rainy and cold with a gusty wind. Felt suspiciously easy on the way out by the canal and riding a tailwind the whole way out which was nice. Felt controlled and nice and steady. Only really noticed the wind on the way back into it unsurprisingly. Didn’t feel too bad and still moving well with pace only dropping slightly. Legs feeling good and rest of the week seems fairly orderly dare I say it.
Ran after work and I think that’s the end of the nice weather. Rainy and cold with a gusty wind. Felt suspiciously easy on the way out by the canal and riding a tailwind the whole way out which was nice. Felt controlled and nice and steady. Only really noticed the wind on the way back into it unsurprisingly. Didn’t feel too bad and still moving well with pace only dropping slightly. Legs feeling good and rest of the week seems fairly orderly dare I say it.
Monday Apr 26, 2021 #
4 PM
Easy + Strideouts 1:01:27 [1] 12.28 km (5:00 / km) +118m 4:46 / km
slept:7.0 shoes: Zoom Fly 3
Felt like a reasonable sleep but was roasting through the night after getting too much sun yesterday afternoon. Face like a tomato! Woke up tired but a busy day with the shops now all opened up again.
Ran after finishing up early and a nice night but pretty windy. Headwind for the first half and actually took a wee while to get the legs turning. Felt like a slog for first 15mins or so but then got into it. Tailwind on the way back made it feel easy. No niggles or issues.
Strideouts felt really good tonight and was moving strongly and driving through the strides well.
Ran after finishing up early and a nice night but pretty windy. Headwind for the first half and actually took a wee while to get the legs turning. Felt like a slog for first 15mins or so but then got into it. Tailwind on the way back made it feel easy. No niggles or issues.
Strideouts felt really good tonight and was moving strongly and driving through the strides well.
6 PM
S+C 40:00 [1]
Nothing silly tonight. Left hamstring feeling a bit odd. ‘Spasmy’ but think it’s perhaps dehydration. Dropped second set of single leg hamstring curls as a precaution.
Ball Pass
1. 20
2. 20
Front plank movements
1. 15/10/10/15
2. 15/10/10/15
Reverse plank (iso)
1. 61s
2. 65s
Single leg glute bridge (4kg)
1. L12 R12
2. L14 R14
Side plank + knees
1. L25 R25
2. L25 R25
Hamstring Curls
1. 12/4/4
2. 12/0/0
Split Squats (9kg)
1. L10 R10
2. L10 R10
RDL (9kg)
1. L10 R10
2. L10 R10
Step ups (9kg)
1. L10 R10
2. L10 R10
Ball Pass
1. 20
2. 20
Front plank movements
1. 15/10/10/15
2. 15/10/10/15
Reverse plank (iso)
1. 61s
2. 65s
Single leg glute bridge (4kg)
1. L12 R12
2. L14 R14
Side plank + knees
1. L25 R25
2. L25 R25
Hamstring Curls
1. 12/4/4
2. 12/0/0
Split Squats (9kg)
1. L10 R10
2. L10 R10
RDL (9kg)
1. L10 R10
2. L10 R10
Step ups (9kg)
1. L10 R10
2. L10 R10
Sunday Apr 25, 2021 #
8 AM
Specific Endurance 1:30:01 [2] 17.72 km (5:05 / km) +469m 4:29 / km
slept:8.5 shoes: EVO Speedgoat
Good night sleep and up before alarm feeling fresh. Thoroughly inspired by Mrs P and the Canyons result. Hope there’s space in the suitcase for the wser cougar. I think Sandes had trouble getting his back to Cape Town.
Amazing weather here. Would have preferred running a little later in the sun but family duties today. Chilly start but sun heated up and really nice conditions. Legs felt great today and was floating along in a nice flow state. Dialled up the intensity a little bit on the flats and descents to mirror what I’m hoping will be similar to next weekend’s run. Never felt like I was over-exerting so maybe just the benefit of an easier week.
2 reps of the mile climb I use and felt good at an easier intensity. 1 rep of the Crags that I was pleased to run all of the way up - something I never managed to do all last year. Then a final climb through the trees which again felt comfortable. Really good run and the legs felt like what I was expecting them to feel like yesterday.
Amazing weather here. Would have preferred running a little later in the sun but family duties today. Chilly start but sun heated up and really nice conditions. Legs felt great today and was floating along in a nice flow state. Dialled up the intensity a little bit on the flats and descents to mirror what I’m hoping will be similar to next weekend’s run. Never felt like I was over-exerting so maybe just the benefit of an easier week.
2 reps of the mile climb I use and felt good at an easier intensity. 1 rep of the Crags that I was pleased to run all of the way up - something I never managed to do all last year. Then a final climb through the trees which again felt comfortable. Really good run and the legs felt like what I was expecting them to feel like yesterday.