Training Log Archive: kPa

NDW 50.
Perfect running conditions. Up to 18 degrees with little wind and very dry underfoot. The first half felt like easy run pace. I was feeling great at the 24 mile CP so started to run with a little more purpose. Most of the hills were in the second half so it felt really good to be able to run them feeling fresh. I hadn't looked at my watch at all and assumed I was way off CR pace, but I did realise with about 4 miles to go that I wasn't far off it. If I'd known exactly how much further I had to run I would have pushed on and gone for it but I'd heard that it could be up 52 miles (depending on gps accuracy). It was lucky I didn't as I wasn't that close in the end. Even though I picked up the pace a bit towards the end, at no point did the race feel hard. I don't think I've ever felt so fresh at the end of 50 miles. More importantly, my hamstrings were absolutely fine. I didn't get any of the quad cramps either, and some of the hills (like Box Hill) had the potential to trigger it. I really enjoyed the whole race and was almost sad to finish.
No issues with nutrition. I mainly ate the GU from checkpoints as planned, with the odd glass of coke and piece of banana. I was definitely fully fuelled. My teeth were also fine, after just 2.5 weeks of special toothpaste!

Drove to Somerset for the hen. Salsa and a hot tub were perfect recovery.

Easy jog around the fields. No issues. Hamstrings basically fine. Some new shoes turned up which are quite nice. More cushioning than any other Salomons I have.

In the afternoon I performed a complicated manoeuvre involving a 4 hour drive, 3 mile walk and 2 trains to get me to the start of the race, having left my car at the finish.

40' hilly fartlek in my usual area in the woods. About 8 hills between 1-4minutes. I had a training day today (undemanding and mainly sedentary) which I had forgotten about so ran in the evening. To my great relief this was quite good. It didn't feel particularly demanding as the flats/downhills were easy and the hills 8-9/10 RPE. It did feel wonderful to be doing some form of intensity though and I really enjoyed it. Had to hold myself back on the flats/downhills. I wouldn't say I felt fit, but fresh at least and no niggles.

A little better today again. My left hamstring was basically fine. I'm starting to feel more confident running downhill on it. A few little twinges elsewhere but I think they're just the after effects of last nights massage. Energy levels good.

3 rounds of:
Hamstring curls (single leg reps) 14 14 14
Push-ups 18 18 18
Side plank (hip drop knee to chest) 60s on each side
Slidey abs 60s
Single leg arabesques (reps) 12 12 12
Adductor side plank - 40s on each side

I felt better today. That left hamstring is still a tiny bit sore but better than yesterday. Still feeling generally a bit fragile.

45' massage in the evening

5' warm up on the bike
3 sets of 6-8 reps:

Goblet squat (kg) 24 26 28
Suitcase deadlift (kg) 2 x 20 22 22
Step ups (kg) 2 x 10 10 12
Split squats (kg) 2 x 10 10 12

Hamstring curls (single leg reps) 12 14 14
Push-ups (reps) 18 18 18
Side plank (hip drop knee to chest) 50s on each side
Captains chair leg raises (reps) 15 15 15

Single leg arabesque w/ 6kg (reps) 12 12 12
Adductor side plank - 40s on each side
Reverse plank (with leg lifts) 40s

20' sauna afterwards

I slept well. Feeling better than yesterday but still not great, a bit achy all over. Gentle jog around the fields/woods. My left hamstring was a bit sore in exactly the same place as it was last Thursday. It was sore from the start but didn't get any worse during the run. If anything it got a bit better. I was nervous of doing the strideouts so did them at 80-85% rather than 95%. Running uphill is fine. Taking big strides e.g. running faster or downhill seems to make it worse.

I think I'm going to stop doing the reverse planks. Sometimes these are uncomfortable in a way that makes me think they are actually aggravating my hamstrings. My left hamstring was fine doing the swiss ball curls earlier and as I did the reverse planks after these they may have tweaked my left hamstring again. I'm by no means convinced of this though. I'll stick to the curls and arabesques as my hamstring exercises.

Massage booked for tomorrow afternoon.

Last long day at work. Again, slept really badly (couldn't get to sleep plus woke up early). Really tired. Really busy. Ate badly. Generally feeling pretty rubbish.