Training Log Archive: schnitzer

To gym with 3.3lb pack. So it's official, my rucksac is 0.4lbs lighter than the one I swopped with that Franklin nob for the WWO. Hmm, me left hamstring near the knee doesn't seem to get on that well with these sprints. Oh well, lots of stretching and a bit of rest where I can and I'm sure it'll get over it. Continuing with my (probably stupid) zero tolerance attitude to niggles stance as it seemed to work with the shoulder.

5*20 except shoulder fly...

Squat - Y1
Glute - G7
Hip Flexor - G7
OP - G7
LP - R4
2*20, 3*15 SF - G3
RF - Y3

It was well overdue so today I did some less supported leg exercises that require more attention to form. It soon became apparent that I was utilising more muscle groups than usual when I realised that my heart rate was a lot higher and that I was sweaty betty. The squat was easy as I've done this loads in the past but using the Mutli Cross Over for glute and hip flexor work was a little more difficult, mainly because I haven't got purpose made straps which I'm sure are available to purchase. Interestingly my left glute didn't cope as well (it didn't on the glute machine in Leeds either) as my right but my right hip flexor didn't cope as well as my left. I have had injury probs in the past with my right hip flexor so maybe it is slightly weaker. However, I found keeping good form easier with my right leg on this exercise, it was just like kicking footballs. Then followed more upper body work on a 99% fit shoulder but I was too knackered to finish the usual six exercises.

Wow, nearly down to race weight. Shame about not knowing if the weight is coming off the right places (buy some decent scales Tim!) but seeing as I'm doing a lot of strength work and still consuming a fair amount (no Katy for a while tho) I guess it must be.

From gym with pack. Totally cunted so jogged well slow back home.

C • :o 2

To and from the Bridge Valley Road with Tim.

First hill reps of the winter with Tim. Bridge Valley Road lamp post session - sprint up 2 posts, jog back 1 until at the top. Again this session fits in quite well with the strength period.

To gym with usual pack. Shins better but not perfect.

All 5*20...

LPr - 6.0
SC - 7.2
AD - 11.0
AB - 12.0
LC - 12.0
LE - 10.2
IP - 25kg
LPu - 10
FP - 30kg

Pretty sure the only exercises that had the smaller weights added were the seated calf and leg extension where one is added permanently because it is broken. So for these it looks like I will have to go up str8 from n.2 to (n+1).1, unless I can find other machines the same somewhere else in the gym that are working properly.

C • What's the point? 6

From gym with pack. Well that certainly felt different from any time last week. Even tho I did the same leg workout as usual within the first few steps running back I noticed concrete implants lossage. Time to add more weight I guess.

Bristol, Leigh Woods, somewhere else etc. Some fast bits some hilly bits absolutely wankered by the end. Ended up on the sofa in my -18 rated sleeping bag.

Lucas Castle, Highland blah blah & blah blah. After waking up in the bath yesterday morning face down in my own chunder I feared the worst for the weekends o-ing action. I figured the best way to try and rescue my November Classic entrance fee was to let Tim go on his own to the NGOC mini-league (he won!), get some more sleep and then eat half of the cold burger I obviously couldn't stomach the night b4. Most of this plan was good. Anyways, woke up feeling ok this morning and managed to eat a proper breakfast. I'm not saying that I was 100% physically as I felt a bit drained up the hills and thru the marshes but got thru it with only one real mistake on 9 - some unnecessary hesitancy and a moderate miss losing about 2mins. Probs lost another 2mins on the other non-spikes in total. Overall quite happy with the performance considering.

To gym with 4lb pack - very slowly due to tight hamstrings from last nights interval session. Dunno why my blue gym kit is heavier than my grey as it is technical whereas the grey is not. I suppose just cause it would dry quicker doesn't necessarily mean that it weighs less dry. Man I've got to stop this measuring stuff.

5*20 except shoulder fly...

LE - 10
LC - 12
AB - 12
AD - 11
SC - 7
Leg Press - 4
3*20, 2*15 SF - G3
RF - Y3
BF - G2
CF - G7
OP - G7
LP - R4

Added leg press to replace the glute exercise I've been missing cause the Bristol David Lloyd glute machine is a crock. Whilst on the leg press I noticed these smaller weights you can add to go up more gradually. Then a quick wander around and every machine has them! So from now on no added weights is n.0, one added is n.1 and both is n.2. Shoulder ok.

From gym with pack. Wanted to get back quickly so went off at intensity 3 ignoring lead incased legs but got a stitch?! and had to stop. Thought I'd better listen to myself and jogged back at the usual pace.

To and from the football pitch with Tim.

First interval training of the winter with Tim. His usual football pitch session - sprint the long side, jog the short. 5 laps clockwise, 1 min rest, 5 laps anticlockwise making 20 sprints. This session fitted in quite well with my ideas for this time of year (except probs should have just left it at 10 sprints) which I'll try to explain briefly. The majority of this is based around what JSFWC wrote in the Summer 2007 edition of Focus...

Nov-Feb - Strength:
Mostly (hill) sprints e.g. 10*10secs, 10*30secs

Feb-May - Aerobic Capacity:
Mostly long (hill) intervals e.g. 6*3mins 2min rec, 10*180/60, 20*90/30

Jun-Aug - Race Speed:
Mostly tempo (hilly) terrain runs e.g. 3*10mins 5min rec, 2*5km, 1*10km

Sep-Oct - Rest:
No interval training.

The idea behind this is u gradually increase your o-ing speed thru the season to the speed you can run a sprint interval at the beginning of the season. Obviously the period transistions will be gradual and regular rest weeks will be included e.g. on and around weeks where important races are on e.g. JK/British.