Training Log: Brian Ward

Event: Midlands Champs, National Event
 

Note
rhr:31 weight:132.5lbs (injured)

Going to have to watch that weight - ideally keep below 9st 6lbs just to ensure I keep under 9st 7lbs - if you see what I mean ! - Close call this morning - 9st 6lbs - I blame it on all that food I consumed yesterday ! lol

Warm Up warm up/down (core stretch) 10:00 [2]
(injured)

10 mins core stretch prior to jogging to start

Warm Up warm up/down (jogging) 6:04 [2] 0.9 km (6:44 / km) +25m 5:55 / km

Orienteering race 52:28 [3] 6.98 km (7:31 / km) +140m 6:50 / km
ahr:131 max:141 (injured)

Midland Champs - Belvoir - area barely worthy of a Regional Level 2 - never mind a Championship Level 1 event - where on earth was the quality control - scrappy, overgrown, hilly, muddy area - did NOT enjoy that !
"ran" M45 Short ( 5.5k + 140m ) - got very tired towards end - strength sapping terrain and hard run Friday (?). Hurt R.Heel in middle of course as well so not best pleased, although knee seemed ok.
One parallel error - pretty big time loss, and, ultimately, only self to blame - will be interested to see split for that leg. Otherwise O'd ok but just didn't enjoy it.

Core Stretching 30:00 [2]
(injured)

core stretch

Core Strength 30:00 [2]
(injured)

core strength

Note
rhr:33 weight:131.3lbs (injured)

grrrrrrrrrr................ something I've changed caused both Plantar ( L. & R. ) to be quite uncomfortable overnight - and I'm guessing it's the stair heel raise and lower exercise - so that's going out the window ! Hoping it's NOT the running style change, but I'll try one thing at a time. English Schools XC in Manchester today, certainly getting about a bit with this XC lark - Leeds, Birmingham, Manchester........ nearly as prolific as Orienteering, although it can't really match Stirling next week, Devon the week after, closely followed by The Lakes, Cannock Chase, etc., etc. Just wish I felt fit enough to really compete - but we are getting there, slowly, apart from this week - here's hoping that set back is short lived !

Cross Country (jogging) 53:51 [2] 8.22 km (6:33 / km) +95m 6:12 / km
(injured)

Jogging various Heaton Park, Manchester - English Schools XC - with and without CV !

Core Stretching 30:00 [2]
(injured)

core s t r e t c h

Core Strength 30:00 [2]
(injured)

core S T R E N G T H

Note
rhr:34 weight:131.5lbs (injured)

Physio today - very interesting - another 1 or 2 biomechanical abnormalities spotted - que 3 more exercises to add to repetoire !
Also advised to try inserts to correct over-pronation ( that's a first ).
Bottom line ( as if I didn't know anyway ) everything is way too tight - stretch, stretch, S T R E T C H !!

Gym (Core Stretching) 1:10:00 [2]
(injured)

Haltemprice with CV - 70 mins core stretching inc. newbies for Plantar and Knee

Warm Up warm up/down (Core Stretching) 35:00 [2]
(injured)

Core stretch pre-run with new additions as advised by physio this morning.

Trail Running hills 44:34 [4] 8.23 km (5:25 / km) +285m 4:37 / km
ahr:127 max:141 (injured)

Brantingham - R.Knee not very good but manageable, likewise Plantar.
Really concentrated on form - as per physio - upright stance to get more oxygen into lungs, pelvis forward, quick strides - and it really seemed to make a difference.
Underfoot conditions ideal, and lost the strongish wind from earlier in the day. Didn't noticeable think - run hard, it just "happened" !
Half way - 23:15 and return in 21:19......... improving run on run - if only that R.knee holds out !

Warm Down warm up/down (core stretch) 40:00 [2]
(injured)

core stretch warm down

Core Strength 30:00 [2]
(injured)

evening core strength sesh.

Note
rhr:33 weight:131.3lbs (injured)

A few niggles after yesterday's epic track session - L.Shin, R.Knee, R.Groin and R.Heel ( although NOT the Plantar ) slight knock back only hopefully - may leave Brantingham until tomorrow and just do Railway End or Little Wold today depending on how the body feel when I get going - 2 x Double Dogs first though !

Warm Up warm up/down (core stretch) 30:00 [2]
(injured)

warm up stretch

Trail Running 29:12 [2] 5.22 km (5:36 / km) +120m 5:01 / km
ahr:112 max:125 (injured)

Deffo not a Brantingham day, could have managed Railway End ( perhaps ) as Heel not so bad - but R.Knee constantly nagging throughout run - must ice ( with Heel / Plantar region ) and hope it's just a post-track work niggle :(
Felt ok but was tired from last night so have to be sensible now as certainly doing more speed work than have done for a fair number of years - building to that M50 holy grail !!

Standard circuit of Little Wold, beat the forecast rain too, very mild.

Warm Down warm up/down (core stretch) 30:00 [2]
(injured)

core stretch warm down - now for some ice.....................

Core Stretching 30:00 [2]
(injured)

core stretch

Core Strength 30:00 [2]
(injured)

core strength

Note
rhr:33 weight:132lbs (injured)

Heel is certainly improving now, just waiting for something else to go wrong!!

Core Stretching 30:00 [2]
(injured)

core stretch

Core Strength 30:00 [2]
(injured)

core strength

City of Hull Track warm up/down (jogging) 9:30 [2] 1.9 km (5:00 / km)
(injured)

jog warm up with Charl on track

City of Hull Track warm up/down (Strides) 6:51 [3] 651 km (1 / km)
(injured)

warm up on track - strides

City of Hull Track intervals 11:50 [5] 3.6 km (3:17 / km)
max:145 (injured)

12 x 300 metres with 100 metres walk recovery

All reps in 59 seconds other than rep 2 (61), rep 5 (58), rep 9 (60).

that was HARD work !!

City of Hull Track warm up/down (jogging) 7:24 [2] 1.29 km (5:44 / km)
(injured)

jog warm down on track with Charl

Warm Up warm up/down (core stretch) 20:00 [2]
rhr:33 weight:132.8lbs (injured)

core stretch warm up

Trail Running hills 45:52 [4] 8.23 km (5:34 / km) +290m 4:44 / km
ahr:124 max:139 (injured)

More controlled run so really pleased with progression - only 13 seconds down on last Friday when felt more relaxed - not to say tht it wasn't hard work - far from it!
Brantingham turn in 24:09 and back in 21:43 - consistantly 2 minutes faster on return. Didn't really "work" until last rise to the airfield off Mount Airy Farm, long time since I've felt able to do that - M45 Short runners be very afraid !!

Warm Down warm up/down (core stretch) 10:00 [2]
(injured)

only 10 stretch as wanted to get some ice on the heel before going to walk dogs

Core Stretching 30:00 [2]
(injured)

wanted to make up for limited warm-up / warm-down stretch before and after run so threw in an extra sesh.

Core Stretching 30:00 [2]
(injured)

Core Stretch

Core Stretching 30:00 [2]
(injured)

Core Strength