Training Log Archive: Shminty

Normal 8k route. High through Bingley. Stopped off to do a few hill reps. Half way up hill to flat calf started playing up so walked most of the rest.

Planned to do 5 and see how it went. Felt ok so did a few more.

5 on West slope, 21s,21s,21s,21s,19s
3 on East slope, 23s,24s,26s

Was feeling tired so decided to stop then and not risk doing more. Stretched calf after jog down to entrance of Bingham.

56k this week which isn't bad. Hopefully do a similar amount again in the coming week. Calf isn't fixed but I feel a slow improvement over the last few weeks, just have to make sure it doesn't happen again. Seeing physio on Tuesday.

Also done more running halfway through December than I did in all of November.

Jog down to the tram stop with tom, jog to and from area from where we got off the tram with tom, nick, ash and lcut. Jog back from cathedral tram stop.

2.2k to tram stop
1.4k from tram stop to start
1.0k back from area to tram stop - think the map reader thought we were somehwere else and we suddenly appeared at the tram stop we'd arrived at earlier
3.0k back from cathedral

Gleadless Valley Training

Straight line total was about 9k, but only had an hour. Wasn't running that fast, just trying to make no mistakes, slight mistake on no.4. Cut short after no.16.

Rained all the time I was out and the wooded bits were already soaked. Hills were impossible, just slid down, and took a couple of longer route choices to avoid more hills.

Going along a muddy path to 11 almost wrecked my knee, foot and hip went one way and knee went the other. Painful but decided it would feel better if I started running running again and it was after a while. Calf was ok, couple of times could feel it niggling away but nothing to make me stop or complain (too much).

Reminded me a bit of some areas back home, eg poor areas like Rivacre, Stanney Woods, although much bigger and slightly better.

C • haha, stanney woods. aint b... 2

To s10 and back. got up to where I was meeting tom then realised I'd forgotten uni card so had to jog back down again.

15 minute warm up on the bike

think I remeber the names of the machines I used

Chest press 12 at 25kg? 10 at 25kg? 10 at 20kg
Leg press on either side 30kg
2 x 30kg on vertical traction
2 lots of hip flexor? on either side, think it was 20kg
abdominal crunches on ball, 12 straight up then 6 on each side

6 mins on bike at end.

20 mins up, 22 mins down

Didn't feel it on the way up the valley, felt it a bit on the way back down though. Stretched once on way up, once at the top and twice on way back.

Ran up the hill from bottom on endcliffe park for the first time today in ages, right calf felt fine.

Stretched/massaged/physio exercises beforehand.

Unsure on time. Went up the valley, felt like I was running quicker than yesterday, don't know if that was true though.

Stopped 4 times to stretch. Last stop was bottom of hill back up to endcliffe, did some physio ex as well.

Calf played up a bit. Like yesterday and day before, not a real pain more of a niggle I could feel every now and again.

C • felt quicker 2

A couple of mins when I got up and then warm up to going out for a run

Again calf not great today but decided I would go and see what it felt like running. Warmed it up by stretching/massage/physio exercises

Ran down the old way to Endcliffe Park then several loops. Stopped at irregular intervals when it felt like it needed a stretch. Calf definitely improved as I went further.

Intensity was a 2 to start off with but got slightly higher as went through run.

times between stops
7mins 1.25k
11mins 2.2k
9mins 2.1k
11mins 2.25k
Then did some physio exercises and jogged back up to Endlciffe the flatter way - about 0.75k in 4mins

Hadn't planned on jogging down to goodwin but was raining and decided to go slow.

Calf hasn't been great today, worse than before the weekend but not hugely worse.

Jog back with abrams and tom

Long warm up as rachel was late, started doing some circuits and had a plank off. managed between 1.30-1.45

6 station, 5 exercises at each, althought only 3 at the last due to time

45secs by 15secs rest