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Training session-monday Jan 20th
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I cant possibly post that im doing a rest day
So, its off to the gym for some speedwork, which i missed from last week(2nd session on schedule)
So, its off to the gym for some speedwork, which i missed from last week(2nd session on schedule)
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what:will find out later
i'll report back this evening.
What : Gentle Jog
Why : Part of my come back plan
Will
2 mile recovery run for me as well this afternoon after yesterday's 1/2 at Helsby.
Not feeling too bad this morning. Bit stiff but i expected worse.
One question if i may. I set off too quickly yesterday. First 6m was run only just outside my normal 10k pace. From miles 9 onwards my legs were very heavy and sometimes painful, consequently i was 9min miling at this stage. Still managed a PB tho'. However this is a bit of a worry for FLM. Could this be a case of first 1/2 for a while so just a sympton of upping the miles or a result of setting off too quickly, or that my body will be wrecked at 15 miles on a marathon!
Happy training / recovering
This was a good running weekend and more and more learning about how to cope with injury. Saturday 70 minute run, fall and twist injured knee, Sunday 45 minute run, no pain.
As well as the cross training things that seem to be working appear to be:
1. Stretching, a lot of the pain seems to eminate from tightness around the knee, quad stretches seem to make things better.
2. Avoiding jarring, suddent changes of direction and or putting foot down very hard = pain.
3. Wearing knee strap - spreads pressure on tendon over whole knee.
Every week things seem to get ever so slightly better but I figure an injury that was six months in the making may take six to heal. Anyway have to make a decision soon whether to train for 28k race at the end of March.
Today: Cross train on bike
Why: running last two days
Last rest: Friday
Last Hard: N/A
Oh yes, after weeks of research finally bought a road racing bike at the weekend, for the gadget freaks its a Specialized A1 Allez elite (Carbon fork, 27 Speed etc etc). More than I wanted to spend but hey........
struggled to get down the stairs this morning; however, about an hour later, was able to run about 200 metres (partly downhill again!) to make the 0735 ferry from Seacombe to Liverpool!
Most of the damage I think inflicted by the downhill run over the last 1.8 miles/3K; also, failing to warm down. Mind you, the blisters I had by the end probably would have made a decent warm down very difficult. They don't seem too bad this morning.
what: nothing
why: a day off to recover from yesterday prior to a week of easy running. Well that's the plan anyway...
last hard day: Sun
last rest day: Sat
last long day: Sun
Why: Schedule
Well done all at Helsby! Excellent racing. Haven't had time to read all the reports, but looks good!
off to read all the race reports in a mo. Well done to all those racing at weekend, and enjoy your rest day you deserve it!
I did a long run for the first time this year yesterday 11 - 12 miles and found it...not as difficult as it might have been which is good news as I've got a 15m next weekend followed by 20 miler the weekend after!
Today : easy 7 miler (usual route)
Why : Take it nice and steady after yesterday
Last Hard : Tuesday
Last Rest : Sat
What: 4 Mile recovery run to recover from the Dartford 10 Miler Yesterday
Why: Recovery Run
Last Hard: Yesterday
Last Rest: Saturday
What : 3-4 miles easy
Why : post long run recovery jog
Last Hard : Yesterday
Last Rest : Friday
memo to Laura: thanks for the info about your indecision on what to wear - did this extend to shoes - the manolo's or the jimmy's - decisions a girl has to make.
Congrats to MM on the "river deep, mountain high" routine - I hate running with wet feet.
Non running xtraining continued over the w/e with a 5 x 6min interval session yesterday on 3min recoveries. Also did a serious calf raise session which has left my calves aching to B******Y but these seem to be the one area that Xtraining/cycling doesn't reach.
What: steady Xtrain today
why: see above
last hard day : yesterday
last run : 5/1
last rest : sat
What: looks like recovery runs are the order of the day.
Why: God knows, I was quite happy to have a rest day but as usual, will take my cues from the Training forum.
Last hard: um
Last rest: Fri
Back to marathon training tomorrow.
Well done to everyone who raced this weekend.
hope the post-race euphoria is making up for the post-race stiffness.
what: 5M recovery run @ av. 6:53 pace
why: badly needed after two hard days on the trot
last rest: Friday
last hard days: Saturday's 800m intervals and Sunday's 20 miler - not a good plan, but didn't want to slip behind schedule.
what: 3 mile recovery plus some weights for upper body
why: hard day yesterday
last hard: Yesterday I suppose
last rest: Thursday
Why: I do have them once in a while... honest...
Last Hard: Yesterday
Last Rest: Last Monday
Martin H,
glad to hear that things are starting to go in the right direction, well jealous of your new bike ;-)
sfh legs,
definitely felt like I was swinging a couple of canonballs from my ankles after the final water hazard yesterday.
What: Nowt
Why: Thoroughly sh@gged out from yesterday
Last hard run: Yesterdays race
Last rest day: Today.
What: Rest day. Might take Kevin for walkies after work.
Why: Gym session on Saturday and long run yesterday. A bit sore. Very tired after mild dose of insomnia.
Last hard day: Yesterday.
Last rest day: Friday.
What: Rest.
Why: Raced yesterday, club tomorrow.
Hard: Yesterday!
Rest: Saturday.
Had a cracker yesterday at the Fred Hughes 10. Guaranteed a PB as it was my first 10, but exceeded expectations. I like this running lark.
Here, share out some good running vibes, chums.
Had a skim through the Helsby reports(question - where *is* Helsby?) - well done everyone - some fab times and race reports there - so this training lark does work! Ooooh, I wish we had races here - first one of the season isn't until May!
Anyway ....
What: 57:17 - 1/2 marathon pace for 20 minutes, wading through snowdrifts for 20 minutes, 10k pace for next 17 minutes
Why: Just happened that way...
Last hard: Yesterday! 1/2 hour brisk run followed by 3 hours X-country skiing. I ache in places, well, where a girl shouldn't ache.
Last rest: ages ago
And X-country skiing tonight too!
What: 3 x 10 min speed plus 1 x 4 min - total run 1 hour
Felt brilliant... I think this non drinking thing is working!!
what 2hr steady (bloody hard training partner fit again!!)
why-no long run yesterday(working)
last ard-this mornings run plus massage(ouch)
last rest-week last saturday
Enjoy!!!
MartinH, looks nice your injury's making progress.
What: 8km easy run
Last hard: yesterday, 21km with slippery snow and ice underfoot, legs haven't felt so tired in ages, must be from the hard going.
Last rest: Friday
Last rest: Friday
Last hard: Briskish 13 miles yesterday
Finally, well done all for race performances this weekend
Simon
Speedwork again
1 km slow warmup
400 m (half yassos!) at 10 kph, with 200 m walk recovery(x6)
then 200m at 11 kph woti 200-300 m walk(x6)
managed it, about as good as it gets
On tready, at 2% incline