Training Log Archive: schnitzer

Mälarhöjdens IK OK, H21 middle distance, Högdalstoppen (50/68)

Terrible start, ran off as if I was fresh but wasn't (guess 2 days off not enough to get over the Sat-Thu's sessions), made small mistakes on 1, 2 and 6, much bigger mistakes on 4 and 5 (3mins total for these two). 7-11 were good, into a rhythm. Small miss on 12, big hesitation on 14, blah blah etc.

My back was not as good as it has been over the last week but not bad either, didn't stop me from concentrating or diminish the enjoyment.

Nevermind, on with the training.

Core coordination session - proprioception exercise upgraded today.

Glutes massage plus static stretches.

12:30 WU
07:15 WD

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.

Some very quick static stretches.

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.

Mostly glutes, back feels great now!

18:00 WU
09:30 WD

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.

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.

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 :)

Core coordination session.

Glutes massage plus full set of static stretches - feeling motivated!