Training Log Archive: LottierunIn the 31 days ending Dec 31, 2022:
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Saturday Dec 31, 2022 #
10 AM
Run (trail) 15 [1] 1.34 mi (11 / mi)
shoes: Nike Pegasus grey
very very slow jog to see how i react after Covid. felt a bit weak but ok.
Tuesday Dec 20, 2022 #
6 AM
Run (Road) 30:05 [2] 3.54 mi (8:30 / mi)
slept:7.0 shoes: Nike Pegasus grey
Easy run. Felt good. Was planning to do the other 30 mins plus strides at lunch time with colleagues and gym after work but partner tested covid positive so stayed home from work and although I felt ok that day and tested negative, decided against pushing my body in case I was coming down with it. Which turned out to be correct.
Monday Dec 19, 2022 #
12 PM
Run (grass/trail/road) 45:00 [2] 5.55 mi (8:06 / mi)
slept:7.0 shoes: Nike Pegasus grey
easy run, raining and quite windy but really enjoyed being out and finally snow an ice has melted so i wasn't worrying about slipping. legs a little sore from yesterday, mostly quads.
6 PM
Run (Treadmill ) 15:05 [2] 1.84 mi (8:12 / mi)
shoes: Nike W Zoom Tempo
Easy run on treadmill for what i didn’t fit in at lunch. Sore quads but felt ok energy wise
Stretching 10:00 [1]
Stretching back, foam rollout quads, hockey ball into glutes and calves
Sunday Dec 18, 2022 #
9 AM
Stretching 15:00 [1]
back, hamstring, shoulder, calf, hip flexor stretches, dynamic stretches and postural exercises
11 AM
Run race (Frozen mud/grass/path) 31:31 [4] 8.0 km (3:56 / km)
slept:7.0 shoes: Brooks Mach 5 xc spikes
Berks xc champs plus warm up and cool down. Extremely cold, rain toward end of race. Ground frozen solid and largely on rutted frozen crop fields so very difficult to run on with going over on ankles. Only one slight incline over 3 longer laps and no mud so not really my course. Kept compression tights and arm guards on for the race which is unusual for me but I didn’t overheat at all. Senior race with u20 who did a lap less so one of them plus one senior went off super hard at the start, I couldn’t go with them but moved through from 5th to 3rd overall in the two short loops and maintained that over the long laps- one u20 sprinted past me to finish her final lap but I let her as still had another lap to go. Was challenged by one girl in the middle of the race but moved away from her again relatively easily. Felt strong but was so far behind the leader I didn’t have to work too hard to maintain position and finished strongly but vomited crossing the line (again). May just have been the 1/2 sachet of gel I took before the race? I finished 2nd senior but they won’t award me 2nd as I’m v35 so I was first in that category but 2nd selected for the Berks team…
Saturday Dec 17, 2022 #
12 PM
Run (Grass) 40:00 [2] 4.89 mi (8:11 / mi)
slept:8.5 shoes: North Face Flight Vectiv
Easy run, plus stride outs- ok once got on the grass but still icy on the roads. Warmer at this time of day though so easier and enjoyed it.
Friday Dec 16, 2022 #
12 PM
Run (Treadmill) 45:00 [3] 6.38 mi (7:03 / mi)
slept:7.5 shoes: Nike W Zoom Tempo
Moderate run at 2% gradient- started outside in the hope the snow/ice would have melted in the sun but it hasn’t so I couldn’t risk getting any decent speed and came back after c 7 mins. Then lost time changing clothes, getting treadmill set up et so not quite time to do a full hour. Very cold even in gym which was iced up so muscles took a while to warm up
Run (Path) 7 [3] 0.83 mi (8 / mi)
shoes: Nike Pegasus grey
Attempt at running outside
Thursday Dec 15, 2022 #
6 AM
Run (Road/grass) 1:00:00 [3] 6.75 mi (8:53 / mi)
slept:6.5 shoes: North Face Flight Vectiv
-6 degrees so warmed up very slowly due to ice but also muscles just weren’t warming so did 30 mins warm up before the 10 x 1 min on grass(1 min easy) and 10 mins cool down. Felt good once I got going but some reps were harder to run fast due to conditions.
Wednesday Dec 14, 2022 #
7 AM
Run (treadmill) 20:00 [2] 2.48 mi (8:04 / mi)
slept:7.0 shoes: Nike W Zoom Tempo
easy on on treadmill 3% gradient.
S&C 30:00 [3]
Programme 2:
1. Squat/pogo jump set - 3 sets of 8 x 45kg squat and 5 pogos
2. Split squat/single leg box jump set - 3 x 8 x 30kg (each leg) and 8 single leg box jumps
3. Overhead press switch and pause- 3 x 6 each leg 5kg plate
4. Swiss ball leg curl - 3 x 6 each leg
5. Calf raise -didn't do as very sore/tight calves
Core: 3 sets of 45 secs of
4. Plank rotations
5. Kneeling front plank wax on/off
6. switched this out for 2 new exercises from chris to target odd left should muscle
1. Squat/pogo jump set - 3 sets of 8 x 45kg squat and 5 pogos
2. Split squat/single leg box jump set - 3 x 8 x 30kg (each leg) and 8 single leg box jumps
3. Overhead press switch and pause- 3 x 6 each leg 5kg plate
4. Swiss ball leg curl - 3 x 6 each leg
5. Calf raise -didn't do as very sore/tight calves
Core: 3 sets of 45 secs of
4. Plank rotations
5. Kneeling front plank wax on/off
6. switched this out for 2 new exercises from chris to target odd left should muscle
7 PM
Run (Treadmill ) 40:00 [3] 4.91 mi (8:09 / mi)
shoes: Nike W Zoom Tempo
Easy run on treadmill. Still icy out. Tired after work but felt better afterwards. Legs a little bruised from massage last night
Tuesday Dec 13, 2022 #
11 AM
Run (Grass/trail) 1:11:29 [3] 7.04 mi (10:09 / mi)
slept:9.0 shoes: Adidas Terrex speed ultra
Off work today due to work commitments later in the week so went to great park (Virginia water) to do hill session on grass as potentially less slippery than road. 22 mins warm up very slowly and being careful not to slip on icy corners. Hill I’d planned to use wasn’t possible as estate team doing forestry work so found a nearby hill but it was a bit steeper than planned towards the top and took me a few reps to get starting point right - could t continue longer at top as icy patch. 8 x 1 min ish, felt very tough due to breathing cold air but definitely got a good workout. 20 min easy run to cool down.
6 PM
Stretching 15:00 [1]
down dog, hip flexors, upper back twists and postural exercises, lower back twist, cat/dog, triangle against wall, windmills.
Monday Dec 12, 2022 #
7 AM
Run (grass/trail) 20:00 [2] 2.14 mi (9:21 / mi)
slept:7.7 shoes: Nike Pegasus grey
easy run to/from the gym - snow so took it very steady round corners or anywhere it looked slippy. freezing so muscles didn't want to work.
S&C 40:00 [3]
Strength programme 1:
1. squat 3 x 8 40kg with 5 pogos after each set
2. bar step up and control - 2 x 12 each side 15kg
3. kettle bell overhead lunge walks x 12 6kg
4. lunge walk med ball rotations 2 x 12 each side 5kg
5. ISO swiss ball hip hitch 2 x 3 x 5 sec
6. calf raises 3 x 8 each leg 43kg - Chris' new version seated soleus raises off step
Core: 3 x 45 secs
1. Arm cable pulls
2. Side plank arm lowers 1k
3. Seated Russian twists 3k
1. squat 3 x 8 40kg with 5 pogos after each set
2. bar step up and control - 2 x 12 each side 15kg
3. kettle bell overhead lunge walks x 12 6kg
4. lunge walk med ball rotations 2 x 12 each side 5kg
5. ISO swiss ball hip hitch 2 x 3 x 5 sec
6. calf raises 3 x 8 each leg 43kg - Chris' new version seated soleus raises off step
Core: 3 x 45 secs
1. Arm cable pulls
2. Side plank arm lowers 1k
3. Seated Russian twists 3k
12 PM
Run (grass/trail) 49:05 [2] 5.81 mi (8:27 / mi)
shoes: OnCloud Cloudultra Green
easy run through snow, so was working harder than usual on the ground and in the cold. again slow where it could be slippery. diagonals near the end of the run, hard to get legs going!
Sunday Dec 11, 2022 #
10 AM
Run (treadmill) 1:35:13 [3] 13.18 mi (7:13 / mi)
slept:9.0 shoes: Nike Vaporfly Next % lime gree
did this on treadmill as very cold and probably icy out, so didn't want to risk it. did the progression run starting at 8mph then up to 9.3mph which should correspond to 7:30-6:30 min/m. 1% gradient, this felt really easy so perhaps should have increased gradient a bit. then 15 mins easy at the end.
Saturday Dec 10, 2022 #
8 AM
Run (road/trail) 59:25 [2] 6.51 mi (9:08 / mi)
slept:8.5 shoes: Nike Pegasus grey
easy run (first part very slowly with my partner) plus the hill sprints before the final 10 mins. felt pretty good, though it was very cold.
Friday Dec 9, 2022 #
9 AM
Run (road/trail) 35:00 [2] 4.11 mi (8:31 / mi)
slept:10.0 shoes: Nike Pegasus grey
run to/from the gym
S&C 40:00 [3]
Programme 2:
1. Squat/pogo jump set - 4 sets of 8 x 40kg squat and 5 pogos, 5 box jumps at end
2. Split squat/single leg box jump set - 3 x 8 x 30kg (each leg) and 8 single leg box jumps
3. Overhead press switch and pause- 3 x 6 each leg 5kg plate
4. Swiss ball leg curl - 3 x 6 each leg
5. Calf raise - soleus seated raises -3 x 10 each leg
Core: 3 sets of 45 secs of
4. Plank rotations
5. Kneeling front plank wax on/off
6. switched this out for 2 new exercises from chris to target odd left should muscle
1. Squat/pogo jump set - 4 sets of 8 x 40kg squat and 5 pogos, 5 box jumps at end
2. Split squat/single leg box jump set - 3 x 8 x 30kg (each leg) and 8 single leg box jumps
3. Overhead press switch and pause- 3 x 6 each leg 5kg plate
4. Swiss ball leg curl - 3 x 6 each leg
5. Calf raise - soleus seated raises -3 x 10 each leg
Core: 3 sets of 45 secs of
4. Plank rotations
5. Kneeling front plank wax on/off
6. switched this out for 2 new exercises from chris to target odd left should muscle
11 AM
S&C (treadmill) 25:04 [2] 2.83 mi (8:52 / mi)
shoes: Nike W Zoom Tempo
easy rest of the run on treadmill
Thursday Dec 8, 2022 #
6 AM
Run (Grass) 1:00:00 [3] 7.31 mi (8:12 / mi)
slept:6.5 shoes: Nike Pegasus grey
Easy 15 mins, fartlek (3 x 5 mins, 3 mins easy) plus 6 x 1 min/1 min easy, 15 mins easy. Had to work today so had to do this session early and it was freezing (-4) and I had to shorten the easy run parts for time, also not able to wear spikes as couldn’t leave them in the park, it was too dark to go elsewhere and car iced over. Took a while to get warm so was struggling at first but got a bit more into it, though not the best time of day for me.
Wednesday Dec 7, 2022 #
6 AM
Run (Road/grass) 58:30 [2] 7.05 mi (8:18 / mi)
slept:7.0 shoes: Nike Pegasus grey
Easy run and diagonals (not included in the time) on grass but not in spikes. Felt good this morning
Tuesday Dec 6, 2022 #
6 AM
Run (treadmill) 1:13:00 [3] 8.17 mi (8:56 / mi)
slept:7.5 shoes: Nike W Zoom Tempo
easy 20 mins at 3%, 5 x 5 mins at 8% 6.8 mph, 2 min recoveries at 4%, 20 mins easy at 2%. Enjoyed the session once i got into it, legs a little tired by the end though!
Monday Dec 5, 2022 #
12 PM
Run (road) 59:09 [3] 8.47 mi (6:59 / mi)
slept:7.0 shoes: Nike 4% blue
moderate run on road, flat/gentle undulation. felt good and enjoyed the run.
6 PM
S&C 30:00 [3]
Strength programme 1:
1. missed as squat rack constantly in use for the whole time i was there
2. bar step up and control - 2 x 12 each side 15kg
3. kettle bell overhead lunge walks x 12 4kg
4. lunge walk med ball rotations 2 x 12 each side 5kg
5. ISO swiss ball hip hitch 2 x 3 x 5 sec
6. calf raises 2 x 10 each leg 43kg - Chris' new version seated soleus raises off step
Core: 3 x 45 secs
1. Arm cable pulls
2. Side plank arm lowers 1k
3. Seated Russian twists 3k
1. missed as squat rack constantly in use for the whole time i was there
2. bar step up and control - 2 x 12 each side 15kg
3. kettle bell overhead lunge walks x 12 4kg
4. lunge walk med ball rotations 2 x 12 each side 5kg
5. ISO swiss ball hip hitch 2 x 3 x 5 sec
6. calf raises 2 x 10 each leg 43kg - Chris' new version seated soleus raises off step
Core: 3 x 45 secs
1. Arm cable pulls
2. Side plank arm lowers 1k
3. Seated Russian twists 3k
Sunday Dec 4, 2022 #
10 AM
Run (trail) 1:45:00 [2] 13.0 mi (8:05 / mi)
slept:8.0 shoes: North Face Flight Vectiv
easy run on hilly trails. Grey day, but almost no one out and enjoyed it. legs felt ok, but left quad a bit tight at the end.
Saturday Dec 3, 2022 #
1 PM
Run race (Grass) 31:33 [4] 8.0 km (3:57 / km)
slept:9.0
Uphill start but I started fast as I’d decided to go off with whoever was leading, but it at person died after 400m and then a free others caught us. Good course, 2 laps including fields, steep uphill ski slope, gentle downhill twisty woodland trail, river crossing, fields and woods with very muddy sections and uphill drag across fields to finish. Enjoyed the course but having gone out harder than usual I then found myself being overtaken in the middle part, finished strongly and overtook a few back, but much gap across 3rd-8th, which was where I finished.
Friday Dec 2, 2022 #
7 AM
Run (Road/trail ) 1:01:50 [2] 7.0 mi (8:50 / mi)
slept:6.5 shoes: Nike Pegasus grey
Easy run and stride outs. Legs a little tired on first few strides but perked up.
3209 k/c
3209 k/c
Thursday Dec 1, 2022 #
12 PM
Run (Grass) 1:06:00 [3] 8.08 mi (8:10 / mi)
slept:10.0 shoes: Brooks Mach 5 xc spikes
Easy 20 mins, fartlek 3 x (3 mins at 10k effort, 1 min easy, 1 in fast) 3 mins easy between sets, 20 easy. Felt really good, really energetic and like it was quite easy, not sure if just due to having a few days rest or that it’s now a good time of the month.
2056 k/c
2056 k/c
6 PM
S&C 40:00 [3]
Programme 2:
1. Squat/pogo jump set - 3 sets of 8 x 40kg squat and 5 pogos, 7 box jumps at end
2. Split squat/single leg box jump set - 3 x 8 x 30kg (each leg) and 8 single leg box jumps
3. Overhead press switch and pause- 3 x 6 each leg 5kg plate
4. Swiss ball leg curl - 3 x 6 each leg
5. Calf raise - Chris have me a new exercise here to target soleus so did 3 x 8 each leg of seated calf raise off step using seated quad machine from the other end
Core: 3 sets of 45 secs of
4. Plank rotations
5. Kneeling front plank wax on/off
6. Plank row 2kg
1. Squat/pogo jump set - 3 sets of 8 x 40kg squat and 5 pogos, 7 box jumps at end
2. Split squat/single leg box jump set - 3 x 8 x 30kg (each leg) and 8 single leg box jumps
3. Overhead press switch and pause- 3 x 6 each leg 5kg plate
4. Swiss ball leg curl - 3 x 6 each leg
5. Calf raise - Chris have me a new exercise here to target soleus so did 3 x 8 each leg of seated calf raise off step using seated quad machine from the other end
Core: 3 sets of 45 secs of
4. Plank rotations
5. Kneeling front plank wax on/off
6. Plank row 2kg