Training Log Archive: schnitzer

Haninge Middle Distance Handen-Jordbro ÖM8 (11/51)

What a difference a day makes! Not technically perfect but I doubt my time loss would total much more than a minute. I rehearsed a leg by leg procedure in my head before the start and also tried to plan ahead a bit more.

I lost it a little on the longer legs, making some hesitations and failing to plan enough but I certainly was physically tired even before I started. That combined with a fast and furious middle distance course probably made it a bad choice to start to try and 'wing it' less but it seemed to work in the most important way I wanted it to, ironing out the bigger mistakes.

Haninge Long Distance Handen-Jordbro ÖM9 (3/12)

Narrow chunk of forest I've never ran on before, diced up by power lines, enclosed by residential areas and a farm right in the middle for good measure. Sounds a bit worthless right? Actually it wasn't too bad although the planner could have done a bit better in amongst the detailed pockets of forest and not bothered with the parkland/urban bit at the end.

Lots of paths, unavoidable but I can honestly say that my outlook has changed. A complete contrast from last week but in a different way I enjoyed today's challenge, choosing against the more terrain-based option on the interesting long leg. A 10min blast along easy trails with a little blast across the block to finish and I got the fastest split! Powering along at probably not much over 4mins/km and 20mins later I was still flying. How times have changed.

Unfortunately something else has also changed. Whereas before I would fare better on the technical, shorter legs and lose places on the hills, paths and longer legs now I get lost on the more technical legs and gain places when it gets easier/faster. 3 fastest splits but 8.5mins down on the winner. Inconsistent. I think getting even fitter/faster would help but I really need to do some technical training - form some new good habits to manage the speed.

Lower body only.

13:25 WU
04:30 between hills and gym
11:20 WD

Steep hill, intervals.

The first hill speed session. I purposely didn't do that much, of course my pacing was rubbish, the first rep 40secs up, the last 60secs. The downs weren't consistent either but not as bad as the ups. Anyway generally ok and a very different sort of training to how I have been doing hills up to now.

5 reps.

After the hills I decided to jog over to the local outdoor gym and throw some wood around. Did 4 compound exercises, a set of 10 on each to begin with.

Core coordination session.

Added some shin exercises at the beginning and end of the session, in addition to all of the other recent lower leg woe I have also started to feel a little achy at the front, close to the ankle. I certainly don't want that developing into something more serious.

To complete the efforts to get this week back on track, my new usual session.

It's ridiculous how I never learn, I mean I got away with it just about but just when I really needed to stretch and massage a bit more if anything (after running 3 days in a row for the first time in years) I stopped completely.

I had to stop in the middle of my lower back stretch to roll out and stretch my glutes, everything was fine after that. It's been a while since I had to pay attention to the order in which I do these stretches. Just goes to show how close I am to falling apart again. It's a bit depressing really, I must be old or high mileage or something.

Medium trail route, long intervals.

Split this route into 3 fairly equal sections and hoped to run them slightly faster than PB pace with 5mins rest in between (PB splits in brackets)...

1. 17:35 (17:45)
2. 17:15 (17:20)
3. 11:40 (11:25)

So not quite as hoped, just about managed to beat the PB splits on the first two and died on the third.

Feeling the need to look on the bright side (make excuses in other words) I didn't feel super fresh today, maybe because I ran at lunchtime on the hottest day of the year so far (24C in my front yard when I got back). I am also still not sleeping enough.

After somewhat more than 5mins rest, warmed down on the remainder of the third... 9:55 (7:15).

12.9% body fat.