Training Log Archive: LottierunIn the 31 days ending May 31, 2022:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||
Tuesday May 31, 2022 #
6 PM
Run 6:00:00 [2] 7.22 mi (49:52 / mi)
slept:7.0 shoes: Pegasus Black/white
easy run then stride outs, very cold, rained heavily at start, felt ok.
Monday May 30, 2022 #
7 AM
Run 40:00 [2] 4.81 mi (8:19 / mi)
slept:7.5 shoes: Pegasus Black/white
easy run then strideouts, felt good
12 PM
S&C 45:00 [3]
(injured)
Strength 2 programme:
1. Single leg press 4x8 each leg 27kg
2. Split squat 1 x 8 each leg 15kg then stopped as right knee very painful
3. Alternate forward lunge - didn;t do as knee too sore
4. Lunge walk med ball - didn;t do due to knee
5. Swiss ball hamstring curl 3 x 6 each leg
4. Swiss ball ISO hitch 3 x 4 x 5 secs
5. ISO calf press 3 x 4 x 5 secs 81kg
Core
4. Side plank rotations 3 x 45 secs each side
5. Kneeling front plank wax on/off 3 x 45 secs
6. Press up with single arm weighted row 2kg 3 x 45 secs
1. Single leg press 4x8 each leg 27kg
2. Split squat 1 x 8 each leg 15kg then stopped as right knee very painful
3. Alternate forward lunge - didn;t do as knee too sore
4. Lunge walk med ball - didn;t do due to knee
5. Swiss ball hamstring curl 3 x 6 each leg
4. Swiss ball ISO hitch 3 x 4 x 5 secs
5. ISO calf press 3 x 4 x 5 secs 81kg
Core
4. Side plank rotations 3 x 45 secs each side
5. Kneeling front plank wax on/off 3 x 45 secs
6. Press up with single arm weighted row 2kg 3 x 45 secs
Run 20:00 [3] 2.33 mi (8:35 / mi)
shoes: Pegasus Black/white
easy run to/from gym
Sunday May 29, 2022 #
11 AM
Run 1:30:00 [2] 11.24 mi (8:00 / mi)
slept:9.0 shoes: OnCloud Cloudventure Peak blac
Easy run on hilly trails in the forest, felt really energised and like I could run all day and it was easy. Wasn’t pushing the pace particularly but really enjoyed the run.
Saturday May 28, 2022 #
9 AM
Run 2:00:00 [3] 16.74 mi (7:10 / mi)
slept:9.0 shoes: Pegasus black/green
Drills then moderate run. As ever a bit windy in places snd I had a few bad patches where I felt tired but generally went well and managed to fuel ok- sipped electrolyte throughout (c 300ml) plus gel every 30 minutes, this time OTE, Maurten then KMC and all were good, not stitch or digestive issues.
Friday May 27, 2022 #
6 AM
Run 1:00:00 [2] 7.17 mi (8:22 / mi)
slept:7.5 shoes: Pegasus Black/white
Easy run 37 mins, 6 hill sprints, easy 23 mins. Felt quite good and hill sprints went well.
Thursday May 26, 2022 #
11 AM
Run 40 [2] 4.93 mi (8 / mi)
slept:9.0 shoes: Pegasus Black/white
Easy run plus 8 stride outs. Felt good.
5 PM
Run 20:00 [2] 2.28 mi (8:46 / mi)
shoes: Pegasus Black/white
Run to/from gym
6 PM
S&C 55:00 [3]
Strength 1:
1. squat 4 x 8 35kg
2. alternate forward lunge 3 x 8 each side 15kg
3. single leg RDL 3 x 12 each side 20kg
4. lunge walk med ball rotation 3 x 12 each side 3kg ball
5. ISO Swiss ball hip hitch 3 x 4 x 5 secs
6. ISO calf press 3 x 4 x 5 secs 81kg
Core
1. kneeling cable rotations
2. side plank weighted arm lowers (each side)
3. seated russian twist
1. squat 4 x 8 35kg
2. alternate forward lunge 3 x 8 each side 15kg
3. single leg RDL 3 x 12 each side 20kg
4. lunge walk med ball rotation 3 x 12 each side 3kg ball
5. ISO Swiss ball hip hitch 3 x 4 x 5 secs
6. ISO calf press 3 x 4 x 5 secs 81kg
Core
1. kneeling cable rotations
2. side plank weighted arm lowers (each side)
3. seated russian twist
Wednesday May 25, 2022 #
7 AM
Run 1:06:00 [3] 11.75 km (5:37 / km) +684m 4:21 / km
slept:7.0 shoes: Nike W Zoom Tempo
Treadmill- 15 mins at 4% 10.7-11.2km/h then 3 x 10 mins at 8% 10.7km/h with 3 min recoveries at 4% 10.5 then 15 mins cool down 4% 10.5-10.7km/h. Good session, enjoyed it
Tuesday May 24, 2022 #
7 AM
Stretching 20:00 [1]
Seated twist, down dog, hand stand, thoracic stretches, hip flexor stretch, hamstring stretches, wall clock, hero twist, extended triangle, windmills, glute stretches, lower back stretch, wood chop
12 PM
Run 1:00:00 [3] 13.59 km (4:25 / km) +272m 4:01 / km
slept:7.5 shoes: Nike W Zoom Tempo
Treadmill moderate run. First 15 mins gradually getting up to pace then steady at 13.8km/h all at 2% gradient. Felt strong.
5 PM
S&C 55:00 [3]
Strength 2 programme:
1. Single leg press 4x8 each leg 27kg
2. Split squat 2 x 8 each leg 15kg
3. Alternate forward lunge 3 x 8 each side 15kg
4. Lunge walk med ball 3 x 12 3kg
5. Swiss ball hamstring curl 3 x 6 each leg
4. Swiss ball ISO hitch 3 x 4 x 5 secs
5. ISO calf press 3 x 4 x 5 secs 81kg
Core
4. Side plank rotations 3 x 45 secs each side
5. Kneeling front plank wax on/off 3 x 45 secs
6. Press up with single arm weighted row 2kg 3 x 45 secs
1. Single leg press 4x8 each leg 27kg
2. Split squat 2 x 8 each leg 15kg
3. Alternate forward lunge 3 x 8 each side 15kg
4. Lunge walk med ball 3 x 12 3kg
5. Swiss ball hamstring curl 3 x 6 each leg
4. Swiss ball ISO hitch 3 x 4 x 5 secs
5. ISO calf press 3 x 4 x 5 secs 81kg
Core
4. Side plank rotations 3 x 45 secs each side
5. Kneeling front plank wax on/off 3 x 45 secs
6. Press up with single arm weighted row 2kg 3 x 45 secs
Monday May 23, 2022 #
7 AM
Run 1:00:00 [2] 6.87 mi (8:44 / mi)
slept:7.0 shoes: Pegasus Black/white
Easy run on grass with 6 x stride outs. Legs quite tired and felt sluggish today but stride outs seemed to wake things up.
Sunday May 22, 2022 #
9 AM
Run 2:00:00 [3] 14.96 mi (8:01 / mi)
slept:8.0 shoes: North Face Flight Vectiv
Easy run on hilly trails. Sipped electrolyte throughout and 250ml maurten hydrogel. Had 1 x KMC gel at 30 mins, tried a spring energy koffee gel at 1 hour but hated it (all fruit flavours sold out) 1x maurten gel at 1:30.
Saturday May 21, 2022 #
9 AM
Run 2:15:00 [3] 18.98 mi (7:07 / mi)
slept:8.0 shoes: Pegasus black/green
Moderate run. No complaints from the knee but looped back after half way in case. Drank 500ml hi5 electrolyte throughout plus 2 x maurten gels, 1 x OTE gel and1x KMC gel. No stomach or stretch issues. Really liked the OTE gel as it’s runnier and nice citrus flavour but the package is larger to carry. The KMC gel was (unsurprisingly) minty but I quite liked it, also runnier consistency and larger pack but I didn’t get all this down me as dropped it near the start and it punctured, leaving a sticky mess and I lost about 1/3 of it!
Friday May 20, 2022 #
7 AM
Stretching 20:00 [3]
slept:7.5
Hand/leg opposite block, seated twist, down dog, cat/dog, wall clock, hero twist, extended triangle, windmill, ballistic calf and hip flexor stretches, foam rolloring
6 PM
Run 45:00 [2] 5.56 mi (8:06 / mi)
shoes: Pegasus black/green
Easy run to test the knee. I could feel the odd twinge but took it very steady especially round corners or decelerating and got my confidence back that it should be ok.
Thursday May 19, 2022 #
12 PM
Run 52:00 [2] 6.51 mi (7:59 / mi)
slept:11.0 (injured) shoes: Pegasus black/green
Easy run, but tweaked knee after 51 minutes and couldn't continue so walked 20 minutes back. Before that run had been going well, I'd slept well and felt fresh and was coasting round the park (grass, trail mostly). Knee pain was lower/outside and perhaps involving ITB or part of the quad.
4 PM
S&C 1:00:00 [3]
Strength 1:
1. squat 4 x 8 35kg
2. alternate forward lunge 3 x 8 each side 15kg
3. single leg RDL 3 x 12 each side 20kg
4. lunge walk med ball rotation 3 x 12 each side 3kg ball
5. ISO Swiss ball hip hitch 3 x 4 x 5 secs
6. ISO calf press 3 x 4 x 5 secs 81kg
Core
1. kneeling cable rotations
2. side plank weighted arm lowers (each side)
3. seated russian twist
I was nervous of the lunges given my knee was sore on downhill or deceleration in my abandoned run, but there was oddly no pain whatsoever.
1. squat 4 x 8 35kg
2. alternate forward lunge 3 x 8 each side 15kg
3. single leg RDL 3 x 12 each side 20kg
4. lunge walk med ball rotation 3 x 12 each side 3kg ball
5. ISO Swiss ball hip hitch 3 x 4 x 5 secs
6. ISO calf press 3 x 4 x 5 secs 81kg
Core
1. kneeling cable rotations
2. side plank weighted arm lowers (each side)
3. seated russian twist
I was nervous of the lunges given my knee was sore on downhill or deceleration in my abandoned run, but there was oddly no pain whatsoever.
Wednesday May 18, 2022 #
6 AM
Stretching 15:00 [1]
slept:7.0
Hand/leg opposite block, seated twist, down dog, cat/dog, wall clock, hero twist, extended triangle, windmill, ballistic calf and hip flexor stretches
7 AM
Run 1:00:00 [3] 10.74 km (5:35 / km) +600m 4:22 / km
shoes: Nike W Zoom Tempo
15 easy 4% speed 11km/h then 4 x 6 mins 8% at 10.7 km/h with 2 min rests at 4% 10.5km/h, 15 mins cool down as warm up. Enjoyed this session
Tuesday May 17, 2022 #
7 AM
Run 1:00:00 [3] 8.41 mi (7:08 / mi)
slept:7.0 shoes: Pegasus black/green
Moderate run, drills after 5 mins. Took a while to ease into it, then it was ok, legs felt good.
12 PM
S&C 45:00 [3]
Updated strength 2 programme:
1. Single leg press 4x8 each leg 27kg - could increase this
2. Split squat 2 x 8 each leg 15kg
3. Alternate forward lunge 3 x 8 each side 15kg
4. Lunge walk med ball 3 x 12 3kg
5. Swiss ball hamstring curl 3 x 6
4. Swiss ball ISO hitch 3 x 4 x 5 secs
5. ISO calf press 3 x 4 x 5 secs 80kg
Core
4. Side plank rotations 3 x 45 secs each side
5. Kneeling front plank wax on/off 3 x 45 secs
6. Press up with single arm weighted row 3 x 6 each arm very low weight to get a feel, will progress this one
1. Single leg press 4x8 each leg 27kg - could increase this
2. Split squat 2 x 8 each leg 15kg
3. Alternate forward lunge 3 x 8 each side 15kg
4. Lunge walk med ball 3 x 12 3kg
5. Swiss ball hamstring curl 3 x 6
4. Swiss ball ISO hitch 3 x 4 x 5 secs
5. ISO calf press 3 x 4 x 5 secs 80kg
Core
4. Side plank rotations 3 x 45 secs each side
5. Kneeling front plank wax on/off 3 x 45 secs
6. Press up with single arm weighted row 3 x 6 each arm very low weight to get a feel, will progress this one
Monday May 16, 2022 #
7 AM
Run 1:00:00 [2] 7.2 mi (8:20 / mi)
slept:7.0 shoes: Pegasus black/green
Easy run plus strides. Felt ok this morning, but humid out but enjoyed the run.
Sunday May 15, 2022 #
2 PM
Run 1:51:37 [3] 13.33 mi (8:22 / mi)
slept:10.0 shoes: North Face Flight Vectiv
Moderate-easy run on hilly trails. First 4-5 mins was warm up then an hour of the Greenbelt challenge which was harder work uphill for the first couple of miles then gentler rolling hills with a few steeper ascents and descents. Then carried on the NDW to the e she of Guildford but felt energy dropping and was a bit shaky. Had maurten gels at 45 mins and 1:30 sipping the maurten hydrogel (250ml) throughout and hi5 zero electrolyte as well (250ml).
Saturday May 14, 2022 #
9 AM
Run 2:15:00 [4] 19.49 mi (6:56 / mi)
shoes: Nike Vaporfly Flyknit 4% red
Moderate run, first 9.4 miles part of greenbelt relay so worked on the top side of moderate then continued on the slower end of moderate. Felt good. Got hotter as I went through and should have packed more water. I took a Maurten gel at 30 mins, 1:15 and 1:45 with the middle gel being the caffeinated version. Sipped hi5 zero electrolyte throughout but it was only 250ml in total.
Friday May 13, 2022 #
7 AM
Run 1:00:00 [3]
slept:7.0 shoes: Pegasus Black/white
Easy run 40 mins, hill sprints (x6), 20 mins easy. Legs felt more bouncy after the hill sprints.
Thursday May 12, 2022 #
7 AM
Run 1:00:00 [3] 8.42 mi (7:08 / mi)
slept:7.5
Moderate run. Did a mile to get to the park then drills then continued. Struggled at first as it was early, not long up etc but eased int it ok.
Wednesday May 11, 2022 #
8 AM
Run 1:01:47 [2] 7.2 mi (8:35 / mi)
slept:8.0 shoes: Pegasus black/green
Easy run plus strides. Not awake to start with and not sure of route so was slow- once I woke up and was on way back I sped up and legs felt fresh in strides
11 AM
S&C 30:00 [3]
Physio gym session with Chris in Manchester, adjusting existing program and trying new exercises. Did the following in full:
4 sets of 3 x 3 sec calf max holds
3 x 3 secs isometric hip lifts with Swiss ball
2 x 6 Swiss ball hamstring curls (single leg)
Bar forward lunges with holds 2 x 8 each side
Plank dumbbell weighted row 2 x 6 each side
1 set 12 med ball lunge walk twists (each side)
4 sets of 3 x 3 sec calf max holds
3 x 3 secs isometric hip lifts with Swiss ball
2 x 6 Swiss ball hamstring curls (single leg)
Bar forward lunges with holds 2 x 8 each side
Plank dumbbell weighted row 2 x 6 each side
1 set 12 med ball lunge walk twists (each side)
6 PM
S&C 20:00 [3]
Gym session to finish what I started this morning:
Strength 2 missing Elements
2x 12 (each side) med ball lunge walks
3x12xrev lunge raising weight in opposite hand and pausing
4x8 single leg press 27kg
Core 4 and 5
Strength 2 missing Elements
2x 12 (each side) med ball lunge walks
3x12xrev lunge raising weight in opposite hand and pausing
4x8 single leg press 27kg
Core 4 and 5
Monday May 9, 2022 #
7 AM
Stretching 15:00 [1]
slept:7.0
Hip flexor and pec stretches, hand/leg opposite lifts, seated twist, down dog, cat/dog, wall clock, extended triangle, ballistic calf and hip flexor stretches
Run 1:00:00 [2] 6.66 mi (9:01 / mi)
shoes: Pegasus Black/white
Easy run with strides. Felt tired and tired legs so a bit of a slow struggle this morning. Stride outs seemed to help.
7 PM
S&C 50:00 [3]
Strength 2 plus core and Foam rollering
1. Single leg press 4 x 8 x 27kg
2. 2 x 8 x 12.5kg
3. 3 x 12 x 4kg
4. 3 x 12 x 3kg
5. 2 x 15
6. 3 x 20sec x 25kg (in leg press)
Core - plank rotations each side plus front plank arm on/off - all 3 x 45 sec
1. Single leg press 4 x 8 x 27kg
2. 2 x 8 x 12.5kg
3. 3 x 12 x 4kg
4. 3 x 12 x 3kg
5. 2 x 15
6. 3 x 20sec x 25kg (in leg press)
Core - plank rotations each side plus front plank arm on/off - all 3 x 45 sec
Sunday May 8, 2022 #
12 PM
Run hills 2:00:00 [2] 14.46 mi (8:18 / mi)
slept:10.0 shoes: North Face Flight Vectiv
easy run on hilly trails (Swinley Forest). beautiful sunny day, explored a new area of the forest and found some more big hills, really enjoyed thew run. legs a little tired towards the end, but i was generally taking it very easy and not working hard.
Had 450ml of maurten 160 hydrogel and 450ml of hi5 zero electrolyte and sipped both throughout - didn’t quite finish either but drank most. Also had 1/2 a cliff white choc and macadamia energy bar and no stitch or stomach issues.
Had 450ml of maurten 160 hydrogel and 450ml of hi5 zero electrolyte and sipped both throughout - didn’t quite finish either but drank most. Also had 1/2 a cliff white choc and macadamia energy bar and no stitch or stomach issues.
Saturday May 7, 2022 #
8 AM
Run 2:00:00 [3] 16.81 mi (7:08 / mi)
slept:8.0 shoes: Pegasus black/green
Moderate run. Found it tough to start with as into wind for first 35 minutes and ran only an hour after waking due to family commitments, legs felt tired after an hour but oddly felt better in the second half so kept going. Had maurten gel at 30 mins, maurten caffeine gel at 1 hour and normal gel at 1:30. Sipped 300ml hi5 zero electrolyte water throughout. No stitch or stomach issues.
Stretching 10:00 [1]
thoracic stretches, ballistic calf and hip felxor stretches, hip flexor and pec stretches from Duncan
Friday May 6, 2022 #
6 PM
Run 1:00:00 [3] 7.67 mi (7:49 / mi)
slept:6.0 shoes: Pegasus black/green
Easy 30 mins on grass, 7 x hill sprints, 30 mins easy on grass. Felt good, sprints felt good.
Thursday May 5, 2022 #
8 AM
Run 1:01:00 [2] 7.33 mi (8:19 / mi)
slept:7.0 shoes: OnCloud Cloudultra Green
Easy run with Carla. Really enjoyed it, felt good and time flew by. Ran out of time for stride outs due to driving to Manchester.
Wednesday May 4, 2022 #
6 AM
Run 53:00 [3] 6.41 mi (8:16 / mi)
slept:7.0 shoes: Nike W Zoom Tempo
Treadmill: warm up 15 mins at 4% from 10-10.6km/h then 2 x 10 mins at 8% at 10.6km/h recovery 3 mins at 4% same speed, cool down 15 mins. Enjoyed the session as it made a nice change. Recovery and warm down at 4% felt downhill after the 8% sections. Could probably increase the speed a touch next time
Tuesday May 3, 2022 #
7 AM
Stretching 20:00 [1]
slept:7.0
Thoracic stretches, down dog, hand/leg opposite lift, twist, cat/dog, hand stand against wall, wall clock, hero twist, extended triangle, seated side bend, windmills, ballistic calf and hip flexor stretches, wood hop twist lunge
6 PM
Run 1:00:00 [3] 8.45 mi (7:06 / mi)
shoes: Nike W Zoom Fly Flyknit
Moderate run. A bit tired mentally from work but legs ok. Had a bit of digestive trouble towards the end which sometimes happens if I run after a day of work.
7 PM
S&C 45:00 [3]
Strength 2 plus core.
1. Single leg press 4 x 8 x 27kg
2. 2 x 8 x 12.5kg
3. 3 x 12 x 4kg
4. 3 x 12 x 3kg
5. 2 x 15
6. 3 x 20sec x 27kg (in leg press)
Core - plank rotations each side plus front plank arm on/off - all 3 x 45 sec
1. Single leg press 4 x 8 x 27kg
2. 2 x 8 x 12.5kg
3. 3 x 12 x 4kg
4. 3 x 12 x 3kg
5. 2 x 15
6. 3 x 20sec x 27kg (in leg press)
Core - plank rotations each side plus front plank arm on/off - all 3 x 45 sec
Monday May 2, 2022 #
11 AM
Stretching 10:00 [1]
slept:9.0
Thoracic stretches, down dog, postural exercises, extended side stretch, ballistic hip flexor stretches, wood chop rotation lunges
12 PM
Run 1:00:00 [2] 7.22 mi (8:19 / mi)
shoes: Pegasus black/green
Easy run plus stride outs. Legs a bit heavy on fun but generally felt ok and stride outs were good.
Sunday May 1, 2022 #
12 PM
Run 2:00:00 [3] 15.03 mi (7:59 / mi)
slept:8.0 shoes: North Face Flight Vectiv
Easy run on hilly trails, some pavement at start/end to get to/from forest trails. Took maurten hydrogel 160 with me and had 2 sips every 15 mins throughout. Started with 450ml and drank 3/4 of that. Also was carrying 500m water with hi5 zero electrolyte but didn’t need this as well and it ended up just adding extra weight. No stitch or stomach issues. Legs a little tired but generally felt ok.