Training Log Archive: rickyp

UtB Day 3:
WU: foothand shake, tib ant curls
Main Exercises: soleus heel raises, isometric toe raises, dino walk
WD: spikey ball to tib ant and calf

72.128km +825.8m avg 23.7km/h

Solo 3 hours easy via Lamancha and Gladhouse

UtB Day 2:
WU: spikey ball, toe yoga
Main Exercises: tib ant curls, wall soleus march
WD: dynamic calf ctrech

83.939km +805.1m avg 26.7km/h

3 hours easy in East Lothian with Nixon and JT via Gladhouse, Fala, and East Saltoun.

UtB Day 1:
WU: spikey ball, foot handshake
Main Exercises:Foot screws, isometric holds
WD: calf stretch spikey ball

40 min easy meadows.

Core on the floor: 3 sets of 8 x 45s[15s]. 60s between sets
10 x ab roller

Unlace the Brace Day 30
WU: lateral hip stretch, eddie the eagle, toe yoga
Main Exercises: squat step outs forwards and sideways, pyro soleus raises
WD: long lunge, pigeon, downward dog

35 min easy meadows.
Good vibes today after I found out I was TRS Runner of the Week (106:26)

Unlace the Brace Day 29
WU: spikey ball, foot screws, eddie the eagle
Main Exercises: leg circles, arabesque hold straight leg calf raise, arabesque hold bent leg soleus raise
WD: dynamic calf /soleus stretch

Core on the floor: 3 sets of 6 x 45s[15s]. 60s between sets
6 min plank circuit
10 x ab roller

30 mins easy around the Meadows

Legs past the "walk up the stairs with heavy shopping bags" test with minimal discomfort so headed out after core for a plod.

Unlace the Brace Day 28: Mobility. Exactly what I needed

Went for a walk round the meadows. No issues when on the flat but stairs are a struggle. I will stay off running for a bit more but will get back on the S&C.

*******

Given my run on Sunday, in the end, was a substitute for London, this feels like the end of a block so I am going to write down my thoughts from the past 6 months training:

3 things that went well

1) I was pleased with how I was able to go from running 6 days a week to 7 and keep it consistent which was key.
2) I was able to listen to my body and get a sports massage when required
3) I am very happy with how S&C became a regular thing, starting off with core on the floor and now have got prehab in the mornings as well. I will now vary the circuit with new exercises and continue the JC sessions for the next month as well

3 things to do better

1) Training with nutrition and finding out what works for me
2) Stretching/rolling/activating. Need to find a routine
3) Strive to make it more 80/20.

I will now build back up to 70-80 mins and maintain until I can double again. Plan is also to get a turbo when available so that will help get more sessions / recovery in.