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Training Log Archive: Shminty

In the 31 days ending Oct 31, 2008:

activity	#	time	miles		km		+m
Running	27	22:26:37	154.74		249.03		833
Orienteering	5	3:46:20	17.9	(12:39)	28.8	(7:52)	170
Stretching	15	3:40:00
Strength	12	3:20:00
Circuits	4	2:24:00
Hill Reps	5	1:07:30	7.33	(9:12)	11.8	(5:43)	180
Massage	1	30:00
Wobble Board	1	10:00
Total	31	37:24:27	179.97		289.63		1183

2:17

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Friday Oct 31, 2008 #

Massage 30:00 [1]
(injured)

R calf still hurts, not good. Supposedly running this weekend but we'll have to see about that. Ib gel and massage it today.

Thursday Oct 30, 2008 #

Running warm up/down 14:00 [3] 3.0 km (4:40 / km)
shoes: Inov8 RocLite 315

Running 30:00 [4] 6.0 km (5:00 / km)
shoes: Inov8 RocLite 315

Decided to do own interval sessions today, bit longer than shuocs and get out running while its still light.

Jogged up to the 3k road then did 3 intervals up and 3 down to the next road, 1km.

About 15m height difference at either end.

South Side - pretty smooth all the way
North Side - MB route so a few small steep hills even on downward journey.

Rests between 1.30 and 1.45

Up South 3.24
Down North 3.00
Up South 3.25
Down North 3.00 - felt calf twinge but decided to carry on as wasn't tired
Up North 3.30
Down South 3.10 Should have been sub 3 easy but calf was really starting to play up.

A part from the right calf felt pretty good, could have done some more, maybe should have pushed it harder.
On quite a few had to dodge/jump dogs and owners. Maybe turning suddenly at speed caused something to give.

Running 20:00 [1] 2.5 km (8:00 / km)
shoes: Inov8 RocLite 315

Did some stretching and massage on the calf then attempted to run back, but had to keep stopping and could only go very slowly. Came the slightly shorter way back.

Hopefully will be all right tomorrow.

C • easy 2

Wednesday Oct 29, 2008 #

Running warm up/down 10:30 [3] 2.0 km (5:15 / km)
shoes: Inov8 RocLite 315

Hill Reps 26:30 [5] 4.8 km (5:31 / km)
shoes: Inov8 RocLite 315

Bingham park with shuoc

230m grass hill with approx 22m of climb.
ran at 80% to top then 100m back down then a 100% effort back to the top.

8 in total = reallly hard work

didn't quite make it to the top every time, neil and tom got there ahead and turned back when they did. Ran no.4 sprint really well and flew to the top.

C • JWOC 09 4

Running 13:00 [2] 2.15 km (6:03 / km)
shoes: Inov8 RocLite 315

jog back slightly different way with dave and tom

Stretching 5:00 [1]

Strength 10:00 [1]

Tuesday Oct 28, 2008 #

Running 31:50 [3] 6.35 km (5:01 / km) +153m 4:28 / km
shoes: Inov8 RocLite 315

Through endcliffe/bingham then up to ecclesall woods

Orienteering 17:30 [3] 2.8 km (6:15 / km)
shoes: Inov8 RocLite 315

Short course at eccy woods. Tried to focus on the map reading. Good map with loads of stuff on so tried to simplify and look just at holly bushes and paths. Lost a little time on no.13 when path seemed to fade a mistook a pit for a depression, lost maybe 1-2mins. Felt strong running and enjoyed it, so completely different to the weekend. Will be paying it another few visits this year.

Running 44:30 [3] 8.5 km (5:14 / km) +280m 4:30 / km
shoes: Inov8 RocLite 315

Danger was going for a longer run so tom, daveA and me joined in. Through the woods then across to Limb Valley, up the spur and down into porters brook.

Stretching 5:00 [1]

Strength 10:00 [1]

Monday Oct 27, 2008 #

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Inov8 RocLite 315

Felt good to run today.

Not sure if i was going to make it to circuits so did a bit more than last week.

Running warm up/down 25:00 [2]

for circuits

Circuits 36:00 [3]

45sces
15rest

Sunday Oct 26, 2008 #

Event: SOL 7

Orienteering race 1:35:00 [4] 9.5 km (10:00 / km)
shoes: Inov8 RocLite 315

SHI Individual

Was determined to do better than day before but blew control 2 and lost motivation fighting the terrain. Knew number 2 was in a green reentrant but still proceded in going down into an open reentrant.

Was a real struggle to get round the rest. Never thought i's say it but much prefer training than orienteering at the moment. Maybe because the area was so unrunnable and I just wanted to get into a good stride.

Grip on shoes was rubbish so kept sliding around, bashed shin on rock and basically did not enjoy it one bit.

Practise more terrain running.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 RocLite 315

0.7 before
1.3 back

Saturday Oct 25, 2008 #

Orienteering race 43:55 [4] 6.7 km (6:33 / km)
shoes: Inov8 RocLite 315

Never really got into it. Couldn't run at a decent pace, then kept making small mistakes and losing time. Should have been a least 5 mins quicker. Think I'll have to get back into the terrain for some training.

Friday Oct 24, 2008 #

Running 42:00 [2] 8.0 km (5:15 / km)
shoes: Inov8 RocLite 315

Easy run before the weekend

Strength 5:00 [1]

Thursday Oct 23, 2008 #

Running warm up/down 25:00 [2] 4.25 km (5:53 / km)

Running intervals 22:30 [5] 4.25 km (5:18 / km)
shoes: Inov8 RocLite 315

8 x 1 lap of Endcliffe Park field.

Started off steady each time, then once we turned the second corner back to the obelisk put my foot down. Most were just over 2 mins although 1 or 2 could have been sub 2. 30secs recovery

Were suppose to be doing 6, but neil changed his mind at the end of 4.

Was first round on first 7, a part from daveS who was only doing 'half' laps.

Last lap started too slowly and was too far behind daveA/neil when we turned into final staight, ran half of it hard but realised I was going to catch up and was knackered anyway. If I started off faster would have been alright.

Hadn't eaten much during the day due to the pasta challange in thy flat, don't know if it would have made any difference if I had eaten normally beforehand.

C • pasta challenge 4

Stretching 10:00 [1]

Strength 20:00 [1]

Wednesday Oct 22, 2008 #

Running 42:00 [2] 8.0 km (5:15 / km)
shoes: Inov8 RocLite 315

Was out for most of day so decided to go for an easy run in the morning. Lightened up while I was out.

Really easy as I can't go any faster before breakfast.

Stretching 10:00 [1]

Strength 20:00 [1]

Tuesday Oct 21, 2008 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Inov8 RocLite 315

Stopped on the long hill on the way back. After left knee was playing up like on Sunday after hill reps. Next time will do some decent stretching right after hills.

Hill Reps 10:00 [5] 1.25 km (8:00 / km) +180m 4:39 / km
shoes: Inov8 RocLite 315

Long hills.

Felt better today while doing them. Missed last weeks session.

1.55
1.55
1.58

Managed to keep jogging when I got to the top, unlike last time. Felt like I could have done another but decided no need to push it, and need to save some energy for SHIs this weekend.

C • not fancy joining us for hi... 3

Stretching 15:00 [1]

Strength 20:00 [1]

Monday Oct 20, 2008 #

Running 41:00 [3] 9.2 km (4:27 / km)
shoes: Inov8 RocLite 315

21mins out, 2 mins strectching, 20 mins back + 30secs of stretching half way back.

Running warm up/down 25:00 [2]

for circuits

Circuits 36:00 [3]

Same as last week.

40secs on 20 rest

Stretching 15:00 [1]

Stretching 20:00 [1]

Sunday Oct 19, 2008 #

Running 41:00 [3] 9.2 km (4:27 / km)
shoes: Inov8 RocLite 315

Run up the valley, remeasured the distances and the run to the edge of the countryside is 4.6km.

Stopped on way back to do hill reps. Left knee played up a bit especially in Endcliffe on way back, had to stop twice to stretch it out.

Hill Reps 15:00 [5] 3.0 km (5:00 / km)
shoes: Inov8 RocLite 315

Felt like doing some hill reps so stopped off on the way back in bingham. Same hills as last week.

East x5 - 25-28 secs
0.5 minutes extra recovery
West x5 - ~21secs
1 minute extra recovery
East x5 -26-28 secs

Last few felt really hard to keep going.

Stretching 15:00 [1]

Strength 20:00 [1]

Note

In hindsight probably did not need to take 2 days off, but was probably better to be catious. Left knee has been a bit of a pain this afternoon but generally feel they are getting better, just need to keep doing the exercises.

Saturday Oct 18, 2008 #

Running 1:27:00 [3] 18.0 km (4:50 / km)
shoes: Inov8 RocLite 315

Same run as 2 weeks ago as TomB and I were feeling tired. Just the 2 of us and ran a bit faster than 2 weeks ago, although tom's GPS said we ran 200m shorter.

Good views today, could see 6/7 coal fired? power stations dotted around.

Stretched at 5k, once by the white style in the middle of nowhere and once somehwere else. Knees weren't a problem until I finished strongly up the hill back up to flat, then the right one complained once I'd stopped. So pleased in that respect, but then again didn't really have a problem last Sat.

C • White Stile... 1

Stretching 15:00 [1]

Strength 25:00 [1]

Friday Oct 17, 2008 #

Running 39:00 [3] 8.0 km (4:53 / km)
shoes: Inov8 RocLite 315

Stretched at 3k/5k roads. Felt knees once or twice but not enough to stop me.

C • not yet 3

Stretching 20:00 [1]

Strength 20:00 [1]

Thursday Oct 16, 2008 #

Running 20:00 [1] 2.5 km (8:00 / km)
shoes: Inov8 RocLite 315

Walk/jog down with Idris then did a little bit of running round the field before the rest of shuoc arrived. Felt good.

Walk/jog back up, things starting to feel a bit sore but that was probably just running and sliding in the mud.

Running 22:00 [5] 5.0 km (4:24 / km)
shoes: Inov8 RocLite 315

Parloufs. Was with Craig. Was maybe about 400m loop, but 9/10 times ran only half the lap, rested while Craig ran. Had to turn sharply half way through one of the sides.

Some stuff was hurting but can't really remember what. Anyway really want to be doing longer intervals this time of year so maybe more selective in going in future weeks.

Stretching 20:00 [1]

Strength 30:00 [1]

Wednesday Oct 15, 2008 #

Stretching 20:00 [1]

Strength 15:00 [1]

Emailed the physio with symptons. Thinks it a muscle imbalance and the knee cap is slightly adrift. Stretching it during the run helps because it repositions the knee cap. Exercises I stopped doing at the beginning of this year for pronantion should help the knee. Kind of what I thought as I started doing them yesterday. If no improvement by beginning of next week will go and see a physio over here.

Tuesday Oct 14, 2008 #

Stretching 10:00 [1]
shoes: Inov8 RocLite 315

Decided to take 2 days off from running to rest thy knees. Only felt left one once or twice so far today (lunch) but really just want to get rid of the problem now I've had it for 5 days. Really frustrated about not training but 2 days off shouldn't affect anything in terms of fitness, especially if the knee pain clears up. Might do some core tonight.

Strength 5:00 [1]

Some pronantion exercises I stopped doing in the spring.

Stretching 10:00 [1]

Monday Oct 13, 2008 #

Stretching 10:00 [1]

Was feeling the left knee walking to lectures but was ok on way back. Stretched before I went out.

Running 38:00 [3] 8.0 km (4:45 / km)
shoes: Inov8 RocLite 315

Unsure on overall time.

Started slowly then stopped at the 3k road to do some stretching. The ran at a better pace up one k to the next road and back. Approx 8 mins, probably slightly under. Not really that fast but wanted to see how the knees responded. Didn't feel them but decided to take it steady on the way back down the valley. Stretched again before I ran back.

Stretching 5:00 [3]

...and again when I got back. Not sure what to do. Rest and or keep running and stretching and hope the knees get over it. Think I will probably run this week and if it still persists will rest beginning of next.

Running 20:00 [2]

Circuits warm up

Circuits 36:00 [3]

Same as last week

Sunday Oct 12, 2008 #

Stretching 10:00 [3]

Woke up this morning and left knee decided it was its day to hurt. Went for a walk to the shops which felt ok but hurt again in the room. Did some stretching whenever it decided to hurt again.

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Inov8 RocLite 315

Knee pain went as soon as I started but decided to keep it easy anyway. Decided to check out some hills for doing short hill reps on, about 100m. A rough path in Endcliffe then two adjacent tarmac ones in Bingham on the way back.

Stopped about 0.5k in on the way back to stretch as left knee was starting up again, was fine again after stretch.

Came back through the wood on the south side

Hill Reps 10:00 [5] 2.0 km (5:00 / km)
shoes: Inov8 RocLite 315

Two adjacent paths in Bingham in the open by the tennis courts. was just going to run one but knees felt fine so did five on one then a 2 minute rest then five on the West one. Ran up on the tarmac path and down on the grass.

East (~12.5m climb) about 27/8 seconds, stopped just before junc
West (~7.5m climb) about 20 secs

Probably should have done a few more as I didn't feel tired after, next time probably do 10 of each.

Wobble Board 10:00 [1]

Saturday Oct 11, 2008 #

Running 1:41:00 [3] 20.6 km (4:54 / km) +400m 4:28 / km
shoes: Inov8 RocLite 315

Up porter valley then onto burbage with TomB and DaveA, took a small path on the moor that ended up in us doing some terrain running in tussachs so walked for a bit. Back down to the Lady's plantation then up the track to Fox House for ~1.7k. We're getting a bit closer each week.

Got a slight headache when we hit the moor which was on and off till the end. Knee was a bit better. Felt it running down to Endcliffe Park so I stretched it a bit then it was ok until a few miles from home. Think I'll take it easy for a few days to let it recover.

Stretching 5:00 [1]

As soon as i got back from the run

Friday Oct 10, 2008 #

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Inov8 RocLite 315

Really Easy. Legs felt heavy especially for the first few k and my right knee decided to play up so kept stopping ans strecthing which helped for a while. Was going to do 9k but going for a long run tomorrow and didn't want to aggrevate the knee anymore.

Thursday Oct 9, 2008 #

Running warm up/down 30:00 [3] 6.6 km (4:33 / km)
shoes: Inov8 RocLite 315

2.5k run before hand. Had a bit of a headache, but decided it was due to not enough water today rather than some sort of a cold.

Running intervals 21:10 [5] 5.6 km (3:47 / km)
shoes: Inov8 RocLite 315

From TomB's GPS.

Pyramid style. 0.5min, 1min, 1.5min, 2min, 2.5min, 3min, 2.5min...

20 sec rest up to 1.5min then 30 sec.

Recovery time felt like nothing, would have left more time if i'd been on my own. Felt like I was going quite good, some parts were really muddy and energy sapping as feet slid around. Managed to keep working right to the end at a good pace.

Wednesday Oct 8, 2008 #

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Inov8 RocLite 315

Easy run up the valley. Kept on checking the times, but then forget to look once I got back. Was 24mins on way up and was a bit faster on the way back, 13mins with 2k left.

Tuesday Oct 7, 2008 #

Running 25:00 [3] 6.0 km (4:10 / km)
shoes: Inov8 RocLite 315

Hill Reps 6:00 [5] 0.75 km (8:00 / km)
shoes: Inov8 RocLite 315

Did a couple of hill reps on the hill I found the other day.

250m long with about 55m climb.

Unsure how long i took on first but second was about 1.55, with first feeling a bit quicker.
Got to the top of the first and felt knackered, legs felt really wobly. Took quite a while to get down. Felt slightly better on the second but didn't run it so fast. Next week I'll do three of these, gradually increase the hill work.

Monday Oct 6, 2008 #

Running 43:00 [3] 8.0 km (5:23 / km)
shoes: Inov8 RocLite 315

Woke up with sore throat but wasn't that bad by midday so went for a easy run in the parks. Started out really slow then sped up to just slow. Unsure on time out but did 20mins on way back.

Running warm up/down 30:00 [5]

For circuits

Circuits 36:00 [3]

6 groups with 6 exercises

40secs with 20 sec rest

Didn't feel as hard as last week, maybe I wasn't trying as hard?

Sunday Oct 5, 2008 #

Event: SYO District Event. Treeton and Hail Mary Woods

Running warm up/down 20:00 [2] 2.4 km (8:20 / km)
shoes: Inov8 RocLite 315

1.2k to start
went on a jog by the railway on the way back

Orienteering 57:55 [4] 7.6 km (7:37 / km) +170m 6:51 / km
shoes: Inov8 RocLite 315

SYO District at Treeton
Brown

Lost time on controls 1, 2, 4, 23, 29 (last control)

Loads of brambles on the first part of the area, but quickest way was still straight on most. Also some steep climbs in the middle of the course. Took some longer route choices to avoid more climb.

Couldn't quite figure out the vegetation in the last part of the area but not quite sure how I would have mapped it if I'd been the mapper, but most of the mapping was pretty good.

Saturday Oct 4, 2008 #

Running 1:33:00 [3] 18.1 km (5:08 / km)
shoes: Inov8 RocLite 315

Long run with Tom and Ralph. Through Endcliffe/Bingham park, porters brook, onto the moors, behind the planatation, 1km towards Fox House then back down other side of planation and back down the valley.

Wind was strong especially running uphill after we left the woods. Good views of Sheffield though. Hamstrings were a bit sore.

C • ralf 6

Friday Oct 3, 2008 #

Running 46:00 [3] 9.0 km (5:07 / km)
shoes: Inov8 RocLite 315

Easy run with TomB up the valley to the end of the woods. Thought again about doing some hill reps but felt quite tired and going out to do a long run tomorrow so decided not too. Hanstrings have been feeling a bit sore today and after the run yesterday. Need to start stretching everyday again.

Thursday Oct 2, 2008 #

Running warm up/down 26:15 [2] 4.29 km (6:07 / km)
shoes: Inov8 RocLite 315

Running 10:52 [5] 3.14 km (3:28 / km)
shoes: Inov8 RocLite 315

Shuoc Intervals in Endcliffe Park

Hare and Hounds. 5 secs between the groups, reversing the rolls on the second half of the interval, 10 in total. Was really muddy which didn't help. 15secs? rest between intervals minimum.

C • mud 1

Wednesday Oct 1, 2008 #

Orienteering 12:00 [4] 2.2 km (5:27 / km)
shoes: Inov8 RocLite 315

4 head to heads round Endcliffe Park. Two with Danger, one with Nic and one with Rhys.

Direct distances
650m
700m
400m
450m

No mistakes but then only a park.

Time unknown.

Running 42:00 [3] 8.4 km (5:00 / km)
shoes: Inov8 RocLite 315

From Endcliffe up the valley with rhys, nic and zanthe. Further than any previous, past forge dam and up to Wood Cliffe road.

Still feeling a bit sore from circuits, hopefully it won't be like this every week.

Took about 18 mins to run up but unsure about how long to get back to the flat.

C • swift 5

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