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Training Log Archive: Jon X

In the 9 days ending Aug 16, 2011:

activity # timemileskm+m
  Running8 10:09:33 73.74(8:16) 118.68(5:08) 1936
  Stretching1 1:00:00
  Total9 11:09:33 73.74 118.68 1936
  [1-5]8 9:51:33

» now

Tuesday Aug 16, 2011 #

8 PM

Stretching 1:00:00 [0]

Tempted to go out but a day off seemed wise. Did a good hour of stretching, using The Stick, massage, rolling on a golf ball, etc. Ouch.

Monday Aug 15, 2011 #

7 PM

Running 1:28:51 [3] 19.25 km (4:37 / km) +50m 4:33 / km
shoes: Brooks Ghost 2011

Almost pulled a rest day but glad I went out - not quite pain free yet but the least pain running since last few days of June. Also helped by the fact the swelling and bruising on my lower left leg (from Day 4) is almost gone - just a little bit of heat and soreness still at the impact point.

So not entirely coincidentally this was the first run in nearly seven weeks when I have actually felt able to pick up the pace a bit. Also quite pleasing given that I was struggling a bit by the end of the long run two days ago - could still feel a bit of heaviness/tightness in my quads from that today. Ran strongly but fairly comfortably at a little slower than marathon pace, just eased off a little at the end as core tightened up slightly.

Still plenty of work to do, but definitely some positive signs today :)

Sunday Aug 14, 2011 #

7 PM

Running 40:41 [2] 7.04 km (5:47 / km) +254m 4:54 / km
shoes: Brooks Ghost

Steady/sedate recovery trot round Leckie. Unsurprisingly not much elasticity in the muscles today.

Saturday Aug 13, 2011 #

1 PM

Running 2:20:31 [3] 28.39 km (4:57 / km) +473m 4:34 / km
shoes: Brooks Ghost 2011

Decent length and pace long run with Rog - he was dashing off straight after, so not quite time for us to stretch it to 30km - for which I think we were both quite grateful! Good to run with someone and Rog kept the pace up along the Carse, I would have been notably slower alone.

Slightly depressing to think that this was only 2/3 of the full distance....

Friday Aug 12, 2011 #

7 PM

Running 40:39 intensity: (12:00 @0) + (16:39 @3) + (12:00 @5) 7.56 km (5:23 / km) +114m 5:00 / km
shoes: Brooks Ghost 2011

Just squeezed in a short session.
10mins jog out.
12 times 60secs w/60secs walk recovery
jog back.

Jog back shorter than jog out as last two reps had to be part of the run home (which meant penultimate was uphill).

Took a couple to get going but then consistently just below 3:30/km. Didn't feel very rhythmical but good (and needed!) to get the legs turning over a little bit more quickly than in recent weeks.

Thursday Aug 11, 2011 #

6 PM

Running 1:00:58 [2] 9.96 km (6:07 / km) +210m 5:32 / km
shoes: Brooks Ghost 2011

Nice steady FVO trundle round High Daira, Low Daira, Blair Drummond, Gallow Hill, Approach Wood and Doune Castle.

The beer may not have been flowing in the Woodside afterwards but the coffee certainly was....

Wednesday Aug 10, 2011 #

7 PM

Running 2:07:53 [3] 24.53 km (5:13 / km) +492m 4:44 / km
shoes: Brooks Adrenaline Aug 2009

Wet wet night. Best thing that can be said for this run is that the second hour felt no worse than the first one. Although the first one didn't feel that great..

Tuesday Aug 9, 2011 #

8 PM

Running 1:14:15 intensity: (6:00 @0) + (44:33 @3) + (23:42 @5) 15.24 km (4:52 / km) +114m 4:42 / km
shoes: Brooks Ghost 2011

Run out, 6x1km, run back. Expected it to feel terrible and be slow, which was just as well as on all counts it was even worse than expected.

Quite a few mitigating factors (6-day tiredness, into wind on way back, core/hip niggle, bruised/swollen shin, post-physio soreness from this morning, etc, etc) but even so then an indication that there is much work to do over the next few weeks. Just hope my body can stay sufficiently in one piece to try and do it..

Monday Aug 8, 2011 #

9 PM

Running 35:45 [3] 6.71 km (5:20 / km) +230m 4:33 / km
shoes: Brooks Ghost 2011

Felt okay once I got going. Glad I didn't have to try and go fast though!

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