Training Log Archive: schnitzerIn the 31 days ending May 31, 2015:
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Sunday May 31, 2015 #
10 AM
Running warm up/down (xc/terrain) 31:30 [2]
Similar session to last week but tried to run out/back to the more wild terrain in a more direct fashion whilst still avoiding the harder trails.
Orienteering (forest) 1:12:00 [2]
Did the same controls as last week plus a lot more.
Whilst I still stand by my comment that this more wild terrain is more physical than the more residential stuff next to home I now understand that a combo of tiredness and orienteering like a twat made it a lot worse than it actually was last week.
Took it easy and this week it felt exactly that. Since Tuesday my calf problem hasn't been completely quiet but is working pretty much 100%.
Whilst I still stand by my comment that this more wild terrain is more physical than the more residential stuff next to home I now understand that a combo of tiredness and orienteering like a twat made it a lot worse than it actually was last week.
Took it easy and this week it felt exactly that. Since Tuesday my calf problem hasn't been completely quiet but is working pretty much 100%.
8 PM
Static Stretching & Massage (static) 35:30 [0]
Friday May 29, 2015 #
6 PM
Running warm up/down (xc/terrain) 12:00 [2]
Usual hill session. Felt great - ran the first set of 10 almost as hard as I could and by the last rep my oxygen consumption had certainly exceeded my intake. Added another couple of reps to the second set so 14 now in total. Definite feeling that progress is being made.
Running hills (terrain) 19:40 [4] 1.8 km (10:56 / km) +350m 5:32 / km
Running hills (xc/terrain) 28:45 [3] 3.1 km (9:16 / km) +350m 5:56 / km
Wednesday May 27, 2015 #
1 PM
Core Stability 18:45 [1]
Tuesday May 26, 2015 #
1 PM
Static Stretching & Massage (static) 36:45 [0]
A far too late attempt to try and ensure my planned trail run tonight doesn't flare up my niggles.
7 PM
Running (road/xc) 1:09:45 [2] 11.4 km (6:07 / km)
New trail route! Planned something that could also be used to extend my long route - it would turn the 15.1km into 18.9km so a good step-up. Not sure I'll be running that anytime soon because my right calf problem came back in the last 20 mins or so.
Mostly easy but picked it up towards the end as I always seem to do. Apart from being quite tired I felt solid and particularly upright.
Mostly easy but picked it up towards the end as I always seem to do. Apart from being quite tired I felt solid and particularly upright.
Monday May 25, 2015 #
1 PM
Core Stability 35:45 [1]
Sunday May 24, 2015 #
3 PM
Running warm up/down (xc/terrain) 45:00 [2]
Orienteering (forest) 57:00 [2]
A fairly rude awakening into more physical orienteering. Ran through the more residential forest where I have been doing most of my training, over the bridge and into the more wild stuff. Took with me a 1:15000 map with a H21E course on it from the event held last Autumn.
I can see why my new club don't ever train on this bit, preferring to use the older maps of the National Park where they are no longer allowed to hold events. It's not typically runnable Stockholm terrain, hilly, dense and rocky stuff. Not an awful lot of fun physically, but good training. Technically demanding as well.
I need to get out here more but it takes quite a while to run out there and back. In future I won't mess around so much and run to the bridge directly. Should be able to get that 45mins down to more like 30 and leave more time for proper training.
A fairly low intensity overall, a bit tired from Tue/Fri and getting lost on some controls but glad to have increased the hours, finally. Body is working ok.
I can see why my new club don't ever train on this bit, preferring to use the older maps of the National Park where they are no longer allowed to hold events. It's not typically runnable Stockholm terrain, hilly, dense and rocky stuff. Not an awful lot of fun physically, but good training. Technically demanding as well.
I need to get out here more but it takes quite a while to run out there and back. In future I won't mess around so much and run to the bridge directly. Should be able to get that 45mins down to more like 30 and leave more time for proper training.
A fairly low intensity overall, a bit tired from Tue/Fri and getting lost on some controls but glad to have increased the hours, finally. Body is working ok.
Friday May 22, 2015 #
7 PM
Running (road/xc) 56:35 [3] 11.0 km (5:09 / km)
Woke up this morning feeling fantastic but once I'd got through the day that feeling had disappeared without trace. I had planned on a 'nails' level of effort but just ran it steady, probably better for my recently repaired soleus muscle anyway. Very soon into the run it bacame apparent that I was going to have to force my way through regardless of this change of plan - felt average, unbalanced in my lower back/glutes and a touch of indigestion for good measure.
Not all bad news, I managed my breathing pretty well (no stitch) and didn't feel anything bad in the calf, don't now either. Plus the shared splits were slightly better than when I ran the extended version of this route a few weeks back and there was no forcing the issue back then.
2 mins and 20 secs faster than my previous best back in February. I get the feeling it should have been better than that, should be under 5mins/km on these trails by now, even at a steady effort.
Not all bad news, I managed my breathing pretty well (no stitch) and didn't feel anything bad in the calf, don't now either. Plus the shared splits were slightly better than when I ran the extended version of this route a few weeks back and there was no forcing the issue back then.
2 mins and 20 secs faster than my previous best back in February. I get the feeling it should have been better than that, should be under 5mins/km on these trails by now, even at a steady effort.
Thursday May 21, 2015 #
12 PM
Core Stability 35:00 [1]
Wednesday May 20, 2015 #
8 PM
Static Stretching & Massage (static) 35:30 [0]
Oooh, that's better. Realised I have never actually pumped up my medicine ball, much more effective now.
Tuesday May 19, 2015 #
6 PM
Running (xc/terrain) 45:25 [3] 5.6 km (8:07 / km)
Same session as Fri 8th May but with an extra set of 5 hills towards the end.
Raining throughout, sopping wet forest, magic. Felt like the most enjoyable training I have ever done.
Raining throughout, sopping wet forest, magic. Felt like the most enjoyable training I have ever done.
Running hills (terrain) 14:25 [3] 1.25 km (11:32 / km) +175m 6:47 / km
A bit scary, even with spikes.
Running hills (xc) 9:10 [3] 0.9 km (10:11 / km) +125m 6:01 / km
Running warm up/down (xc/terrain) 8:00 [2]
The calf problem is gone, time to run some trails again. Lower back niggling slightly again but not overly concerned about it, I know what to do.
9 PM
Static Stretching & Massage (static) 17:00 [0]
Just glutes, lower back, hamstrings and calves. Really stiff.
Monday May 18, 2015 #
1 PM
Core Stability 34:30 [1]
Last week wasn't really planned as a rest week, doing no stretching was certainly not the plan but it's just the way it happened.
Time to start again.
Time to start again.
9 PM
Static Stretching & Massage (static) 30:00 [0]
Saturday May 16, 2015 #
11 AM
Running (road/xc/terrain) 35:00 [2]
Whilst visiting Beth's Brother's family in Southern Sweden went out for a jog with his wife.
Thursday May 14, 2015 #
6 PM
Running warm up/down (xc/terrain) 12:15 [2]
Could not feel anything in my right calf tonight, not even on the warm down so quite optimistic it won't turn into a real problem.
Running hills (terrain) 22:50 [3] 1.8 km (12:41 / km) +350m 6:26 / km
Same session as Apr 22nd. Today tried hard to not drop to a walk on the steeper bits. Chose wrong shoes, twas pretty scary without spikes after all the recent rain.
11:30
11:20
11:30
11:20
Running hills (xc/terrain) 25:25 [3] 2.6 km (9:47 / km) +300m 6:12 / km
These were less scary without spikes. An extra couple of reps compared with last time, felt good.
Tuesday May 12, 2015 #
1 PM
Core Stability 34:30 [1]
Sunday May 10, 2015 #
7 AM
Running warm up/down (xc) 10:00 [2]
Orienteering race (forest) 1:03:19 [3] 8.5 km (7:27 / km)
10mila leg 9 (168/305)
Always a good test which revealed I run around 3 mins per km slower than really good orienteers. Sounds bad but a good performance for me where I am just now.
One pink leg according to Winsplits, the one I was expecting - number 10 where I started guessing after the attack point, 45 secs lost. Made a similar mistake on 2 as well.
Held my team's position of 68th, I was up a couple of places but let them get back in front at 10.
Calf not getting any worse, back fine but the best thing was no stitch.
Always a good test which revealed I run around 3 mins per km slower than really good orienteers. Sounds bad but a good performance for me where I am just now.
One pink leg according to Winsplits, the one I was expecting - number 10 where I started guessing after the attack point, 45 secs lost. Made a similar mistake on 2 as well.
Held my team's position of 68th, I was up a couple of places but let them get back in front at 10.
Calf not getting any worse, back fine but the best thing was no stitch.
1 PM
Static Stretching & Massage (static) 38:30 [0]
Full range-of-movement session with the usual special attention to glute/calf muscles.
Saturday May 9, 2015 #
2 PM
Core Stability 33:15 [1]
Friday May 8, 2015 #
7 PM
Running (xc/terrain) 45:00 [3] 5.6 km (8:02 / km)
Bad day yesterday, no energy, no motivation. Better today.
Ran my terrain test route with 5 hill reps added in the middle (see below). Also tried out a couple of new routes, one worked well, the other not so well. The time is comparable with my effort four weeks ago which is pleasing because I wasn't pushing hard today and did an extra 1.25 km & 175 m climb in the middle.
Calf fine throughout but could feel it a bit on the warm down. No lower back issues.
Ran my terrain test route with 5 hill reps added in the middle (see below). Also tried out a couple of new routes, one worked well, the other not so well. The time is comparable with my effort four weeks ago which is pleasing because I wasn't pushing hard today and did an extra 1.25 km & 175 m climb in the middle.
Calf fine throughout but could feel it a bit on the warm down. No lower back issues.
Running hills (terrain) 14:15 [3] 1.25 km (11:24 / km) +175m 6:42 / km
Running warm up/down (terrain/xc) 7:15 [2]
Wednesday May 6, 2015 #
1 PM
Static Stretching & Massage (static) 22:00 [0]
Glutes and calves only - extensive rolling, massaging and stretching.
I feel a bit foolish not starting the smr sooner, thinking that lots of stretching would suffice. My glutes were well knotted, regardless of all the stretching attention I've been giving them.
Same goes for the calf muscles and interestingly the most knotted parts were lower down which is a big difference from when I was doing this a few years ago. I may have a problem because it doesn't matter what type of right leg soleus stretch I try I can't get far enough to have any affect. If I try and force it my ankle feels like it will explode, all the solid scar tissue from turning it so many times getting in the way.
I feel a bit foolish not starting the smr sooner, thinking that lots of stretching would suffice. My glutes were well knotted, regardless of all the stretching attention I've been giving them.
Same goes for the calf muscles and interestingly the most knotted parts were lower down which is a big difference from when I was doing this a few years ago. I may have a problem because it doesn't matter what type of right leg soleus stretch I try I can't get far enough to have any affect. If I try and force it my ankle feels like it will explode, all the solid scar tissue from turning it so many times getting in the way.
Tuesday May 5, 2015 #
1 PM
Core Stability 33:30 [1]
4 weeks doing the same routine is long enough - mixed it up and added more exercises.
8 PM
Running (road/xc) 31:05 [3] 6.0 km (5:11 / km)
Warmed-up over the first 10mins then steady for the rest. Felt a bit fluffy (not the best night's sleep) but otherwise good, in particular quite springy up the hills.
Static Stretching & Massage (static) 12:15 [0]
The right calf problem is definitely back. Friday's trail run flared it up, felt it a bit warming up on Sun and today's trails have made it worse. Maybe best to stick to terrain for a bit and also do some extra calf massaging/stretching work whenever possible. The most worrying part is that the strain is in the lower part of the calf muscle and I really wanted to avoid having to have a separate free-running blog.
Felt my lower back give me a bit of grief during the run and my glutes were well tight afterwards.
In a weird way it feels right to have niggles, that's how I've always remembered proper training.
Felt my lower back give me a bit of grief during the run and my glutes were well tight afterwards.
In a weird way it feels right to have niggles, that's how I've always remembered proper training.
Monday May 4, 2015 #
12 PM
Static Stretching & Massage (static) 35:45 [0]
Normal range-of-movement session with added calf rolling/massage.
4 weeks into proper training now so time to reflect on my short-term goal of sorting out all of the physical problems.
I think that the flexibility, core strength and balance work has had a big effect on my running form, probably in combination with my weight continuing to drop. I certainly feel like I am running more freely.
The right knee niggle has gone - 15km on trails would flare it up nicely last year but I've felt nothing after Friday.
The right calf issue is still there however, hence the intro of rolling/massage today. I really need to get into warming up/down and stretching properly directly after running but sometimes it's just not possible because of 'constraints'.
Virtually every run I do I develop a stitch, usually in the right lung area. Maybe I have a bad VO2 max and need to do some 'no-mans land' interval training. Maybe I just need to breathe harder before and after hills.
Anyway I think the situation on the whole is good enough to try to increase to 3/4 hours of running per week.
4 weeks into proper training now so time to reflect on my short-term goal of sorting out all of the physical problems.
I think that the flexibility, core strength and balance work has had a big effect on my running form, probably in combination with my weight continuing to drop. I certainly feel like I am running more freely.
The right knee niggle has gone - 15km on trails would flare it up nicely last year but I've felt nothing after Friday.
The right calf issue is still there however, hence the intro of rolling/massage today. I really need to get into warming up/down and stretching properly directly after running but sometimes it's just not possible because of 'constraints'.
Virtually every run I do I develop a stitch, usually in the right lung area. Maybe I have a bad VO2 max and need to do some 'no-mans land' interval training. Maybe I just need to breathe harder before and after hills.
Anyway I think the situation on the whole is good enough to try to increase to 3/4 hours of running per week.
Sunday May 3, 2015 #
10 AM
Running warm up/down (xc) 10:00 [2]
Orienteering race (forest) 1:05:39 [3] 7.5 km (8:45 / km)
Jarla Double Day 2 Nackareservatet EOD OM9 (9/38)
Today's map had the cool part of the Nacka Reserve in it, the detailed, craggy, marshy, medium green bit. I think Nick used this bit for the Varsity Match when it was here not so long ago. Anyway as this is Jarla's map I actually haven't run here that often so nice to have made it two weeks in a row without pink legs, great.
However I definitely had a worse run technically today than last Saturday. Legs 2 and 3 were longish and I ran off towards 2 without a real plan, in the right direction at least. Only a lucky relocation on the way saved time loss here. Shame I didn't learn the lesson for 3 and this time it cost me, both on the way and near the circle. Not so bad that Winsplits considered it time loss however. A slight banana to 4 and from then on I was back in control, navigating rather than just running.
The other significant mistake was on 14, having to backtrack because I couldn't descend a tall crag although the red line covered the reentrant I was aiming for. Looking at it afterwards the crag line is actually not broken.
Felt ok physically but Friday's longer run was definitely still in my legs a little.
Today's map had the cool part of the Nacka Reserve in it, the detailed, craggy, marshy, medium green bit. I think Nick used this bit for the Varsity Match when it was here not so long ago. Anyway as this is Jarla's map I actually haven't run here that often so nice to have made it two weeks in a row without pink legs, great.
However I definitely had a worse run technically today than last Saturday. Legs 2 and 3 were longish and I ran off towards 2 without a real plan, in the right direction at least. Only a lucky relocation on the way saved time loss here. Shame I didn't learn the lesson for 3 and this time it cost me, both on the way and near the circle. Not so bad that Winsplits considered it time loss however. A slight banana to 4 and from then on I was back in control, navigating rather than just running.
The other significant mistake was on 14, having to backtrack because I couldn't descend a tall crag although the red line covered the reentrant I was aiming for. Looking at it afterwards the crag line is actually not broken.
Felt ok physically but Friday's longer run was definitely still in my legs a little.
Saturday May 2, 2015 #
12 PM
Static Stretching & Massage (static) 18:00 [0]
Core Stability 14:15 [1]
Finally doing sets of 20 now for core exercises.
Friday May 1, 2015 #
11 AM
Running long (road/xc) 1:18:20 [3] 15.1 km (5:11 / km)
Hugo hadn't been helping us sleep that well earlier this week, we noticed a new tooth has come thru so that probs explains it. I did plan on taking it easy next week but that was moved forward accordingly.
I want to try and get my 2 hour fitness back over the next few months so today I went a bit further than usual. At only a steady effort it's difficult to say for sure but it did feel more natural on the well-surfaced trails. In fact to start with it felt a bit too loose if anything but after warning up it felt both straight and solid.
I had yet more problems with my breathing which is starting to get worrying because I wasn't pushing that hard but I still had to keep a stitch at bay for 20 minutes or so. A few hours later I took Hugo for a walk and felt the stitch coming back when going uphill. A few weeks ago when I had similar problems it was as I thought - I was in fact a little ill and the runs brought on a very minor cough which lasted a day or two. Now I can only guess that it is due to lack of sleep.
Anyhow this was nearly 5 minutes better than my best time for this route in Nov 2014 so at least progress is being made. I just need to plan a 20km route now.
I want to try and get my 2 hour fitness back over the next few months so today I went a bit further than usual. At only a steady effort it's difficult to say for sure but it did feel more natural on the well-surfaced trails. In fact to start with it felt a bit too loose if anything but after warning up it felt both straight and solid.
I had yet more problems with my breathing which is starting to get worrying because I wasn't pushing that hard but I still had to keep a stitch at bay for 20 minutes or so. A few hours later I took Hugo for a walk and felt the stitch coming back when going uphill. A few weeks ago when I had similar problems it was as I thought - I was in fact a little ill and the runs brought on a very minor cough which lasted a day or two. Now I can only guess that it is due to lack of sleep.
Anyhow this was nearly 5 minutes better than my best time for this route in Nov 2014 so at least progress is being made. I just need to plan a 20km route now.