Training Log Archive: schnitzerIn the 31 days ending Mar 31, 2016:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||
Thursday Mar 31, 2016 #
12 PM
Running warm up/down (xc) 19:45 [2]
12:30 WU
07:15 WD
07:15 WD
Running (xc/terrain) 40:35 [4] 5.6 km (7:15 / km)
Benchmark terrain route, PB attempt.
I even did a warm-up, that's how serious I was. 45 seconds faster that my previous best on 22nd Dec 2015. I get the feeling I am capable of going faster because unlike back then I didn't feel great today (a couple of nights not sleeping too well plus legs not fresh) and although still Winter fast the terrain was a bit soggy.
Running fast on the trails on Monday and in the terrain today have been thoroughly enjoyable and I have not felt anything significantly negative in relation to my lower back problem - no weird sensations, good coordination, no pain whatsoever. Although I do still wake up with pain in the mornings (especially the days after running) but this quickly disappears.
I think it is time to uncheck the injured status. I can't be injured if I am training several hours a week with regular intensity sessions, setting PBs etc, just doesn't make sense. I did say I would give it a couple of months trying to solve the problem myself before going to see someone and it has now been just over two months and things have dramatically improved, it is now more than managable.
Time for goals again then (resisting the temptation to aim for the unachievable)...
1. Before 10mila I'd like to be faster than I was at any point last year. I can't take today's PB as proof of that - too many variables. I need to take a significant amount of time off a trail route PB and I have six weeks to do it. Should be a fairly realistic goal.
2. I'm such a fatty! Again with a six week timescale, I'd like to be under 12% body fat.
I even did a warm-up, that's how serious I was. 45 seconds faster that my previous best on 22nd Dec 2015. I get the feeling I am capable of going faster because unlike back then I didn't feel great today (a couple of nights not sleeping too well plus legs not fresh) and although still Winter fast the terrain was a bit soggy.
Running fast on the trails on Monday and in the terrain today have been thoroughly enjoyable and I have not felt anything significantly negative in relation to my lower back problem - no weird sensations, good coordination, no pain whatsoever. Although I do still wake up with pain in the mornings (especially the days after running) but this quickly disappears.
I think it is time to uncheck the injured status. I can't be injured if I am training several hours a week with regular intensity sessions, setting PBs etc, just doesn't make sense. I did say I would give it a couple of months trying to solve the problem myself before going to see someone and it has now been just over two months and things have dramatically improved, it is now more than managable.
Time for goals again then (resisting the temptation to aim for the unachievable)...
1. Before 10mila I'd like to be faster than I was at any point last year. I can't take today's PB as proof of that - too many variables. I need to take a significant amount of time off a trail route PB and I have six weeks to do it. Should be a fairly realistic goal.
2. I'm such a fatty! Again with a six week timescale, I'd like to be under 12% body fat.
10 PM
Note
Some very quick static stretches.
Wednesday Mar 30, 2016 #
2 PM
Core Stability (floor) 13:30 [1]
Core strength/coordination session.
Ouch, back stiff and painful this morning (why didn't I stretch after running yesterday?) but it didn't take long at all to loosen up. Felt ok-fine doing this.
I'm getting gradually better at doing these exercises now but I need to do them more regularly to make some real progress, once every 7-10 days doesn't really cut the mustard.
Ouch, back stiff and painful this morning (why didn't I stretch after running yesterday?) but it didn't take long at all to loosen up. Felt ok-fine doing this.
I'm getting gradually better at doing these exercises now but I need to do them more regularly to make some real progress, once every 7-10 days doesn't really cut the mustard.
Static Stretching & Massage (static) 9:10 [0]
Mostly glutes, back feels great now!
Tuesday Mar 29, 2016 #
6 PM
Running warm up/down (xc/terrain) 27:30 [2]
18:00 WU
09:30 WD
09:30 WD
Running hills (xc/terrain) 54:05 [2] 3.2 km (16:54 / km) +600m 8:43 / km
Steep hill, easy.
My back was a bit sore this morning after yesterday's hard trail run but am feeling confident that I'm gradually getting through these problems. Confident enough to run twice in two days for the first time in donkey's years albeit with today at a much lower intensity.
Christian's first go at the steeper of my two usual hills, he's going to feel that for a few days for sure - you should have seen his face at the top on rep 19.
20 reps.
My back was a bit sore this morning after yesterday's hard trail run but am feeling confident that I'm gradually getting through these problems. Confident enough to run twice in two days for the first time in donkey's years albeit with today at a much lower intensity.
Christian's first go at the steeper of my two usual hills, he's going to feel that for a few days for sure - you should have seen his face at the top on rep 19.
20 reps.
Monday Mar 28, 2016 #
9 AM
Note
weight:85.5kg
I seem to be stuck around 85/86kg, need to stop pi55ing around and get dedicated. Only 7 weeks until 10mila.
13.2% body fat.
13.2% body fat.
12 PM
Running (road/xc) 55:25 [4] 11.0 km (5:02 / km)
Medium trail route, pushing. Legs a bit tired but otherwise felt great. My lower back was working near 100%, skipping confidently through the roots and rocks even towards the end. Progress, only 1:40 off my PB for this route :)
2 PM
Core Stability (floor) 12:25 [1]
Core coordination session.
Static Stretching & Massage (static) 19:00 [0]
Glutes massage plus full set of static stretches - feeling motivated!
Saturday Mar 26, 2016 #
2 PM
Running warm up/down (xc) 15:00 [2]
Running hills (xc) 1:38:50 [2] 10.2 km (9:41 / km) +1020m 6:28 / km
Less steep hill, easy-steady.
I did plan to take a few days off and recover from a couple of weeks of increased training hours (especially from last week) but I didn't have 5 days off running in mind. 3 would have been ideal but Thu/Fri just didn't happen for several reasons.
I think my lower back appreciated the break however, it has got better every day since Monday.
Finally 1000m climb in a single session. Started off slow around 3mins per rep and about half way I worked it up a bit. Legs shafted on the last couple of reps.
34 reps.
I did plan to take a few days off and recover from a couple of weeks of increased training hours (especially from last week) but I didn't have 5 days off running in mind. 3 would have been ideal but Thu/Fri just didn't happen for several reasons.
I think my lower back appreciated the break however, it has got better every day since Monday.
Finally 1000m climb in a single session. Started off slow around 3mins per rep and about half way I worked it up a bit. Legs shafted on the last couple of reps.
34 reps.
9 PM
Static Stretching & Massage (static) 21:00 [0]
Glutes massage plus static stretches.
Monday Mar 21, 2016 #
9 AM
Note
weight:85.5kg
13.2% body fat.
9 PM
Core Stability (floor) 13:30 [1]
Core strength/coordination session.
Static Stretching & Massage (static) 8:45 [0]
Usual glutes session.
Sunday Mar 20, 2016 #
9 AM
Running warm up/down (xc) 5:00 [2]
Orienteering race (forest) 1:18:00 [3] 8.2 km (9:31 / km)
Måsenstafetten, Söders 2, 1st Leg
My first ever mass start relay in Sweden! I have to admit to feeling a little out of place looking around before the start, felt old.
Really enjoyable, good area, course and map. A little rouger than most places in Stockholm, probably a little hillier too but I didn't notice that so much :)
A technically good race for me, 3 30sec circle misses, otherwise nothing worth mentioning. I had the time to plan a little, pay attention to the route I was taking and it worked well, probably because I was going slowly.
Physically a bit pants, very sluggish to start with but it got a little better as time went on. My back was fine throughout but it seems I suffered from doing no maintenance on it yesterday as it wasn't great when I woke up and was pretty achy after running up until...
My first ever mass start relay in Sweden! I have to admit to feeling a little out of place looking around before the start, felt old.
Really enjoyable, good area, course and map. A little rouger than most places in Stockholm, probably a little hillier too but I didn't notice that so much :)
A technically good race for me, 3 30sec circle misses, otherwise nothing worth mentioning. I had the time to plan a little, pay attention to the route I was taking and it worked well, probably because I was going slowly.
Physically a bit pants, very sluggish to start with but it got a little better as time went on. My back was fine throughout but it seems I suffered from doing no maintenance on it yesterday as it wasn't great when I woke up and was pretty achy after running up until...
9 PM
Static Stretching & Massage (static) 20:15 [0]
...I did my usual glutes session plus a full set of static stretches. Since then it's felt a lot better. Crazy how much of a difference it makes, actually. It's more or less the same problem as it always has been, for sure.
I stretch my right glute and it feels a little tight to start with, then loosens gradually. The left side however feels stuck instantly and takes a lot more time and force to free it up. No wonder my lower back gives me grief, it obviously gets pulled over to the left more than the right. A classic muscle imbalance.
I stretch my right glute and it feels a little tight to start with, then loosens gradually. The left side however feels stuck instantly and takes a lot more time and force to free it up. No wonder my lower back gives me grief, it obviously gets pulled over to the left more than the right. A classic muscle imbalance.
Saturday Mar 19, 2016 #
9 PM
Note
Tried to do some core exercises but got a little way into the first one, collapsed on the floor and just laid there for a few minutes before going to bed. Nothing left.
Friday Mar 18, 2016 #
11 AM
Running long (road/xc) 1:20:30 [3] 15.1 km (5:20 / km)
Long trail route, steady.
The positive was that I made it, the negative was that I didn't really enjoy myself. I was tired, generally and in the legs from Wed.
5 minutes down on PB pace but it doesn't matter as I only do this to make the 11km route feel easier :S
The positive was that I made it, the negative was that I didn't really enjoy myself. I was tired, generally and in the legs from Wed.
5 minutes down on PB pace but it doesn't matter as I only do this to make the 11km route feel easier :S
8 PM
Static Stretching & Massage (static) 13:45 [0]
Quickly through static stretches plus usual glutes.
Thursday Mar 17, 2016 #
9 PM
Core Stability (floor) 12:05 [1]
Core coordination session, upgraded.
Static Stretching & Massage (static) 20:30 [0]
Usual glutes plus a rare comprehensive massage/stretch of my calf muscles - going to try to do some distance on trails tomorrow.
Wednesday Mar 16, 2016 #
12 PM
Running warm up/down (xc) 14:00 [2]
Running hills (xc/terrain) 38:10 [3] 3.2 km (11:56 / km) +600m 6:09 / km
Was going to do this yesterday but a 1.75 hour morning walk with Hugo in the pushchair made me so tired - sleeping enough is still difficult unfortunately, Hugo's stomach has not completely recovered and he wakes up between 5:00 and 6:00 every morning, super hungry. I can't go to bed before 23:00, just doesn't work.
A strange thing happened this morning however, I woke up after a day without any lower back maintenance and it actually felt good (almost as good as it felt yesterday). I sincerely hope that this is the light at the end of the tunnel rather than a lamp hanging somewhere in the middle.
Anyway, today's session. Steep hill, shorts, rubber studs, glorious sunshine - Spring! Took it easy-steady - good, extensive session.
20 reps.
1:54.5 16/03/16 today's average
1:53.3 06/08/15 best average for 20 reps
1:47.3 18/09/15 best average (15 reps)
A strange thing happened this morning however, I woke up after a day without any lower back maintenance and it actually felt good (almost as good as it felt yesterday). I sincerely hope that this is the light at the end of the tunnel rather than a lamp hanging somewhere in the middle.
Anyway, today's session. Steep hill, shorts, rubber studs, glorious sunshine - Spring! Took it easy-steady - good, extensive session.
20 reps.
1:54.5 16/03/16 today's average
1:53.3 06/08/15 best average for 20 reps
1:47.3 18/09/15 best average (15 reps)
8 PM
Static Stretching & Massage (static) 21:00 [0]
Usual glutes, full set of static stretches.
Monday Mar 14, 2016 #
9 AM
Note
weight:85.3kg
13.0% body fat.
10 PM
Core Stability (floor) 13:40 [1]
Core strength/coordination session.
Psyched myself up all day for this and even though I left it late definitely brought my a-game to the session.
Psyched myself up all day for this and even though I left it late definitely brought my a-game to the session.
Static Stretching & Massage (static) 8:30 [0]
Usual glutes session.
Sunday Mar 13, 2016 #
10 AM
Running warm up/down (xc) 3:00 [2]
Orienteering race (forest) 1:09:47 [4] 7.0 km (9:58 / km)
Winter Series No 11 Källbrink (33/50)
Way down, mostly due to losing over 7 mins on the second last control. It's rare I make a mistake like that but I'm not so worried. Just like the other significant mistake I made on number 3 (2 mins) I was doing a map memory exercise. I didn't plan to but I was too busy enjoying running to be wasting time looking at the map.
Felt physically good, back working well and was challenging myself to power up every hill possible (which was obviously not the optimum route on 10!).
Where I was lucky i.e. 11, 12, 13 and 15 I was 11:45 compared to 8:39 totalling the winning split times so not too bad in terms of running speed, for me.
Way down, mostly due to losing over 7 mins on the second last control. It's rare I make a mistake like that but I'm not so worried. Just like the other significant mistake I made on number 3 (2 mins) I was doing a map memory exercise. I didn't plan to but I was too busy enjoying running to be wasting time looking at the map.
Felt physically good, back working well and was challenging myself to power up every hill possible (which was obviously not the optimum route on 10!).
Where I was lucky i.e. 11, 12, 13 and 15 I was 11:45 compared to 8:39 totalling the winning split times so not too bad in terms of running speed, for me.
9 PM
Static Stretching & Massage (static) 18:45 [0]
Same as yesterday.
Saturday Mar 12, 2016 #
8 PM
Core Stability (floor) 11:50 [1]
Core coordination session - 2 in a row, on a roll.
Static Stretching & Massage (static) 19:30 [0]
Usual glutes plus full set of static stretches.
Friday Mar 11, 2016 #
2 PM
Running (xc/terrain) 44:10 [3] 5.6 km (7:53 / km)
Same terrain/hills frenzy as 7/10/15, only 25 secs slower in total. Back good for the most of it, started to feel a little ache on a hard, icy trail towards the end of the session.
Running hills (xc) 12:25 [3] 1.5 km (8:17 / km) +150m 5:31 / km
Running hills (terrain) 13:35 [3] 1.25 km (10:52 / km) +175m 6:24 / km
Running hills (xc) 8:30 [3] 0.9 km (9:27 / km) +125m 5:34 / km
Running warm up/down (xc/terrain) 7:00 [2]
Thursday Mar 10, 2016 #
9 PM
Core Stability (floor) 12:30 [1]
Core strength/coordination session.
Sigh, start again. I really didn't want to but when one gets these golden opportunities where one has the chance to look after oneself, one has to take them.
Sigh, start again. I really didn't want to but when one gets these golden opportunities where one has the chance to look after oneself, one has to take them.
Static Stretching & Massage (static) 18:00 [0]
Usual glutes plus full set of static stretches. I'm getting quite flexible now, close to the best it's ever been I think. I mean I haven't got my feet behind my head yet but definite progress for sure.
Tuesday Mar 8, 2016 #
3 PM
Running (road/xc) 56:55 [3] 11.0 km (5:10 / km)
Medium trail route, steady-pushing. Back not great but bored with running up and down hills. Half-expected to have to retire but actually it went ok.
Beth ran before me and said I could get away without spikes - don't know which trails she was running on. Often had to slow down, to a walk a few times. Wasn't sharp on the hills unsurprisingly. Good time considering, only 3 minutes or so down on PB pace.
Beth ran before me and said I could get away without spikes - don't know which trails she was running on. Often had to slow down, to a walk a few times. Wasn't sharp on the hills unsurprisingly. Good time considering, only 3 minutes or so down on PB pace.
11 PM
Static Stretching & Massage (static) 9:00 [0]
Usual glutes session.
So out of our family of 5 I am the last one standing. Hugo is skinny but getting better (although I guess there is no guarantee he won't get worse again), the others are waking up every so often to chunder, one in particular can't seem to grab the bucket fast enough.
So out of our family of 5 I am the last one standing. Hugo is skinny but getting better (although I guess there is no guarantee he won't get worse again), the others are waking up every so often to chunder, one in particular can't seem to grab the bucket fast enough.
Monday Mar 7, 2016 #
2 PM
Note
weight:85.5kg
13.3% body fat.
Sunday Mar 6, 2016 #
1 PM
Running warm up/down (xc) 10:40 [2]
Running hills (xc) 39:00 [3] 4.5 km (8:40 / km) +450m 5:47 / km
Less steep hill... again. Back was great on Friday, less good yesterday and not even ok today, so decided to do yet another hill session which doesn't irritate it so much.
I was out the door at 05:45 Friday morning and didn't get back in until 21:45 so not much chance to do my exercises or stretching. Yesterday it was me that was useless. Oh well, new week starts tomorrow and on the bright side I have done 1200m climb this week.
15 reps.
2:36.0 06/03/16 today's average
2:36.3 25/09/15 best average for 15 reps
2:28.0 19/02/16 best average (10 reps)
I was out the door at 05:45 Friday morning and didn't get back in until 21:45 so not much chance to do my exercises or stretching. Yesterday it was me that was useless. Oh well, new week starts tomorrow and on the bright side I have done 1200m climb this week.
15 reps.
2:36.0 06/03/16 today's average
2:36.3 25/09/15 best average for 15 reps
2:28.0 19/02/16 best average (10 reps)
11 PM
Static Stretching & Massage (static) 10:15 [0]
Usual glutes session. Relentless, 2-year old emptying the contents of his stomach any way he could, 7-year old threatening to do the same. You can imagine how my evening went.
I didn't do this stretching/massage not long before midnight because of some ultimate will to solve my current problem, it was simply that my lower back hurt so much I wouldn't have been able to sleep if I hadn't.
I didn't do this stretching/massage not long before midnight because of some ultimate will to solve my current problem, it was simply that my lower back hurt so much I wouldn't have been able to sleep if I hadn't.
Thursday Mar 3, 2016 #
2 PM
Running warm up/down (xc) 11:10 [2]
Running hills (xc) 25:10 [4] 3.0 km (8:23 / km) +300m 5:36 / km
Less steep hill again to make up for Tuesday's jog.
Last night was the first for a couple of weeks that Hugo wasn't waking up, coughing. A very strange situation where I woke up instead of Hugo waking me up. I just dozed for a while until eventually Hugo woke up... at 07:50! Unbelievable, I must have slept for nearly 9 hours.
So I didn't waste any time and did a short, fast set of hills. The hill is still quite icy so the downs were pretty slow, around 10 seconds per rep compared to the same session 2 weeks ago but only 30 seconds slower in total. Beast!
10 reps.
Last night was the first for a couple of weeks that Hugo wasn't waking up, coughing. A very strange situation where I woke up instead of Hugo waking me up. I just dozed for a while until eventually Hugo woke up... at 07:50! Unbelievable, I must have slept for nearly 9 hours.
So I didn't waste any time and did a short, fast set of hills. The hill is still quite icy so the downs were pretty slow, around 10 seconds per rep compared to the same session 2 weeks ago but only 30 seconds slower in total. Beast!
10 reps.
9 PM
Static Stretching & Massage (static) 17:45 [0]
Usual glutes plus lower body static stretches - back feeling ok.
Wednesday Mar 2, 2016 #
12 PM
Core Stability (floor) 11:15 [0]
Core coordination session.
9 PM
Static Stretching & Massage (static) 20:00 [0]
Usual glutes plus full set of static stretches - back not feeling that good today but that makes sense I guess.
Tuesday Mar 1, 2016 #
6 PM
Running warm up/down (xc) 12:45 [2]
Running hills (xc) 47:10 [2] 4.2 km (11:14 / km) +420m 7:29 / km
Less steep hill with Christian.
I've been finding it difficult coping generally the last few days, regularly feeling dizzy and a little sick. Hugo has had a bad cold, a few days of fever in the middle and so much snot throughout that he has been waking up regularly through the night for over a week now. I just can't get enough sleep for what I am trying to do with work, play, domestically, well generally.
Christian has similar sleep issues (worse actually) so tonight we decided to take it proper easy. A good decision in a number of respects because it was very icy so tonight it was safety/social first, exercise second.
14 reps.
I've been finding it difficult coping generally the last few days, regularly feeling dizzy and a little sick. Hugo has had a bad cold, a few days of fever in the middle and so much snot throughout that he has been waking up regularly through the night for over a week now. I just can't get enough sleep for what I am trying to do with work, play, domestically, well generally.
Christian has similar sleep issues (worse actually) so tonight we decided to take it proper easy. A good decision in a number of respects because it was very icy so tonight it was safety/social first, exercise second.
14 reps.
9 PM
Static Stretching & Massage (static) 11:15 [0]
Mostly glutes.