Training Log Archive: SarahDIn the 31 days ending Dec 31, 2013:
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| 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 | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Dec 31, 2013 #
Running 35:00 [3]
Wee run post travelling, across the golf course and back by the coastal path from B+B in St Andrews
Monday Dec 30, 2013 #
Note
Walk with the Hardy clan from Cross Stones down to the canal between HB and Tod and back up through the woods. Bit of a wild day, but rain stayed off for much if it. Out for a couple of hours.
Sunday Dec 29, 2013 #
Running 2:00:00 [3]
Long run with J on a section of the Nidderdale Way from Lofthouse. Feeling sluggish and running awkwardly in the second half - maybe partly my icebugs on too many hard stoney tracks. Also too much food and drink of the wrong sort.
Saturday Dec 28, 2013 #
Running 36:00 [3]
Wee headtorch run with J from the centre of Ripon along the Skell through the woods towards Studley Royal across the estate and back down the other side.
Note
Longish walk from Greta Bridge with J, Anne + 3 kids along the river gorge. Mostly v slow until I went ahead to get the car and rescue some tired small people.
Thursday Dec 26, 2013 #
11 AM
Running warm up/down 12:00 [2]
Feeling v sluggish - not enough to get me going.
Running race 21:56 [5]
Banchory fun run. Legs felt really heavy from the last couple of days, but tried to block that out as I knew it would be more about aerobic capacity once the hill was out the way. Plenty of people to chase down. Really happy to catch Jess M near the end, still have JK in sight at the finish and to be 4" quicker than last year. Can still manage to make it hurt ;-)
2 PM
Note
Lovely walk round Loch Kinord with J, E and DM. Chuffed for D that he was up for the full loop.
5 PM
Stretching 15:00 [1]
Pretty sure I wasn't going to feel like doing this later tonight.
7 PM
Running 1:30:00 [3]
DR night Tour de Scolty from S Greens. Knew this was going to be tough, but keen to get a hard day in today. Was at the back from the word go, with a bit of company from J and Marie. Over Gouach hill and down to the gate below Scolty at which point AB was intending to go round the hill then up by one of the MTB tracks etc. As we had already been out for 50', J suggested a short-cut heading right up the big track, which M and myself were more than happy to go along with. Up to the ridge, then back by the big track along the S side of Gouach, after a bit of faffing trying to get down to it. Really struggling on the hills on the way back, and not far from a food bonk by the end.
Lovely night and a good run, but never really relaxed enough to fully enjoy it. Well earned rest tomorrow.
Lovely night and a good run, but never really relaxed enough to fully enjoy it. Well earned rest tomorrow.
Wednesday Dec 25, 2013 #
Running 50:00 [3]
Christmas run up Mortlich from Aboyne Loch with J and BP, and joined on the summit by CM. Beautiful morning.
Stretching 15:00 [1]
Tuesday Dec 24, 2013 #
Gym (aerobic) warm up/down 18:00 [2]
Decided the gym might be the only sensible place to train today. Mixed x-trainer, treadmill, bike w-u and down.
Running intervals 24:00 [5]
8 x 2' + 1' on the treadmill at 13.5kph +2.3% pace
Job done.
Job done.
Stretching 15:00 [1]
Monday Dec 23, 2013 #
Note
(rest day)
DOMS in the quads from Morven descent
Sunday Dec 22, 2013 #
Running 40:00 [3]
Sondagsbana at Birsemore. Walked up the Fungle with E to meat the team with jbs at the mid-way point at the Guard. Then tagged on the back of the boys to do the second half. Just about hung in there by dint of corner cutting and minimal map reading. Fun and definitely more effort than I'd have put in on my own today.
Survived the w/e ;-)
Survived the w/e ;-)
Saturday Dec 21, 2013 #
Running 1:25:00 [3]
Morven winter solstice night run. Set off with some of the slower runners and didn't kill myself on the climb - nice. Turned into a pretty pleasant evening, just a bit of cloud covering the summit plateau, wind dropped, not too bitter and a cover of snow above ~400m. Great turn out.
Stretching 10:00 [1]
Friday Dec 20, 2013 #
Running 2:00:00 [3]
Long run from track N of the Potties/ B'logie/Birse junction, up old path behind Balfour, to top of big Birse track, out to forest edge, down to Glen Cat and up the other side towards FoBirse. Left along the ridge towards Lamahip, then left off Corybeg back down to Glen Cat. Back through the forest on the other side by Canadian Rd.
Was still feeling tired so expected this to be a bit of a plod and a mental battle. It was, but improved as time went on, and really pleased I made myself do it. Need to start getting some miles in the bank. Never strung this together as a run before, but it was a really nice route. Would be good for MTB too.
Met a digger on the upper part of the old path up from Balfour, transforming it into a motorway. Top bit of path above the big Birse track has already been done. Not sure about this - I liked these old rough paths through the forest. Would be interesting to know what the grand plan is - BCT responsible I assume.
Was still feeling tired so expected this to be a bit of a plod and a mental battle. It was, but improved as time went on, and really pleased I made myself do it. Need to start getting some miles in the bank. Never strung this together as a run before, but it was a really nice route. Would be good for MTB too.
Met a digger on the upper part of the old path up from Balfour, transforming it into a motorway. Top bit of path above the big Birse track has already been done. Not sure about this - I liked these old rough paths through the forest. Would be interesting to know what the grand plan is - BCT responsible I assume.
Stretching 15:00 [1]
Thursday Dec 19, 2013 #
Note
Feeling a bit beaten up today, but at least the calf seems ok - phew
Running 23:00 [2]
Headlamp lap of the woods with J. Very tired.
Strength and conditioning 15:00 [1]
Stretching 15:00 [1]
Wednesday Dec 18, 2013 #
Orienteering race 1:11:00 [4]
DNC at Raemoir. Missed no 2 badly, eventually bouncing off 10 at the top of the hill. Smaller misses in the circle at 4, 5, 8. Wrong re-entrant at 11 and way too far right at 12. Not v impressive overall, but managing to stay with Ross and Josh between 5 and 11, so not alone in the faffing department. Was a bit in the wars too - skinned knuckle early on, after 9 caught my R foot and my L leg twisted badly pulling / cramping the calf, then face planted on the run-in jarring my back. Seem to have a few other bruises unaccounted for too.
Raemoir ;-((
Raemoir ;-((
Running warm up/down 15:00 [2]
To start and back from finish
Note
Major stretching fail apart from my calf.
Tuesday Dec 17, 2013 #
Running 28:00 [2]
Wee headlamp recovery jog round the woods with J.
Strength and conditioning 15:00 [1]
Stretching 10:00 [1]
Monday Dec 16, 2013 #
Running intervals 30:00 [5]
5 x 4' + 2' on back roads round H'head. Distances were: 823, 858, 888, 844, 979 for flat, undulating, undulating, up, down. Pretty happy with these, especially as speed was improving into the session - the hilly bits on 3 and 4 felt really slow, but can't have been that bad. Average pace of 4:33 was similar to last week's 3' reps, but on a hillier route.
Almost bottled the session as I didn't feel very lively on the w-u.
Almost bottled the session as I didn't feel very lively on the w-u.
Running warm up/down 23:00 [2]
To and from start / end of intervals to work.
Running 15:00 [3]
W-u jog and some hill sprints at after school club
Stretching 15:00 [1]
Sunday Dec 15, 2013 #
Note
Walk up to Tullich Mast with E. Would have been nice to go a bit further, but a blast of fresh air at least.
Strength and conditioning 15:00 [1]
Saturday Dec 14, 2013 #
Running warm up/down 29:00 [2]
From Dinnet jogged out along the r/w for 15' to do a pace run, then back again after. E for company on his bike. Bit of a grim morning, but caught the "least bad" bit of it.
Running tempo 20:00 [5]
10' out on the r/w, turn round and back again for 10'. Distances were 1.96km on the way out and 2.0 on the way back. Happy that I got faster once I got into it, especially as it was uphill on the way back (my gps doesn't entirely agree, but then it seems to think I ended up 20m lower than I started ;-)) Also more into the wind on the way back (swirling around quite a bit). Pleased with this session after yesterday. Legs were tired, but good to teach them to run a bit quicker even when tired.
Strength and conditioning 15:00 [1]
Core
Stretching 15:00 [1]
Friday Dec 13, 2013 #
Running 1:36:00 [3]
From BoV to the N end of the Muir, over the shoulder and down to Cambus, across to the Culsten Burn, down to Tullich Ch, DW back to Cambus, back over the top and down to BoV. Felt much better than last week and tried to keep going at more than a plod, especially on the hills. Climb back through Cambus at the end felt quite good.
Note
After 3 months I think I am finally recovered from JF and now just 11 weeks to get myself fit for the coastal marathon. Time enough provided I train and live smart.
Stretching 15:00 [1]
Thursday Dec 12, 2013 #
Running 20:00 [2]
Wee headlamp recovery jog round the woods with E.
Wednesday Dec 11, 2013 #
Orienteering race 1:06:00 [5]
DNC at Sluie. Going really well in places, but blew a good result with a bad miss at 10. Also quite a lot of other hesitations and smaller misses, but not so worried about them. Felt better running without Tues intervals in my legs. Really enjoyed it. Nicely planned courses that didn't include vast amounts of unnecessary climb.
Out early to get back in time to see E in his starring role as Dasher ;-)
Out early to get back in time to see E in his starring role as Dasher ;-)
Stretching 15:00 [1]
Tuesday Dec 10, 2013 #
Strength and conditioning 15:00 [1]
Stretching 10:00 [1]
Monday Dec 9, 2013 #
Running warm up/down 26:00 [2]
Down to the railway and back for intervals
Running intervals 24:00 [5]
6 x 3' + 1'
Distances were: 659, 52, 65, 59, 56, 67. Not great but that's where I'm at, so something to work on. Not fully recovered from Fri / Sat but good to get ahead of myself with the session this week.
Distances were: 659, 52, 65, 59, 56, 67. Not great but that's where I'm at, so something to work on. Not fully recovered from Fri / Sat but good to get ahead of myself with the session this week.
Running 10:00 [2]
After school club. Jog w-u, then a few short hills.
Stretching 15:00 [1]
Sunday Dec 8, 2013 #
Note
(rest day)
Really lazy day - needing it.
Saturday Dec 7, 2013 #
Running warm up/down 20:00 [2]
Made sure I got a decent w-u before the DR relays at GT. Legs not feeling great but ok considering. No particular niggles.
Running race 39:50 [5] 7.96 km (5:00 / km)
2nd leg of the handicap relays round the 2 bridges. Set off 3rd, but found myself at the back in 8th by the 2nd bridge. Then I decided Marie was losing form a bit with her arms flapping and gradually managed to reel her back in to salvage some pride.
Really quite happy with the time after yesterday's run and considering my lack of racing and speed training. Need to do a lot more stuff like this to get some pace back.
Really quite happy with the time after yesterday's run and considering my lack of racing and speed training. Need to do a lot more stuff like this to get some pace back.
Stretching 15:00 [1]
Friday Dec 6, 2013 #
Running 2:10:00 [3]
Long run from home, out towards the foot of Mortlich then R on the track into Coull. Scattered trees down, but nothing major for a few blocks, then decimation of one section open to the SW. Picked my way through and managed to get onto the track down towards Coull House. Back to Aboyne by the TW, then castle estate to golf course. Decided I couldn't face Mr Grump or his frozen trench, so detoured round by the old graveyard, across a field then picked up the track through the old cowp. Then home by the DW. Tired from the start, but maintained a steadyish pace until ~75', before getting really sore again - base of back and core, just aching all the time, which slowed me down a lot. Frustrating.
Stretching 15:00 [1]
Thursday Dec 5, 2013 #
Note
(rest day)
I was powerless to do anything today, which at least meant I got my day off in the end. With apologies to my colleague that I off-loaded to.
Went for a wander down the DW and round the woods in the pm - lots of trees down everywhere.
Went for a wander down the DW and round the woods in the pm - lots of trees down everywhere.
Strength and conditioning 20:00 [1]
Core session
Stretching 10:00 [1]
Wednesday Dec 4, 2013 #
Orienteering race 1:09:00 [4]
DNC at Scolty. Don't think I'd ever really have enjoyed this course, but it wasn't improved by a couple of stupid errors, at 2 and 7, and a dead torch (thankfully had a spare battery at least). The slog up and down and around the hill through the heather was not fun. Enjoyed the second half through the bottom section of forest at least. Had met DH at 7 and then led him round the rest of the course.
Note
Another stupid work day, which has left me behind where I need to be. Bang goes tomorrow's TOIL.
More positively, my right leg niggles seemed to have vanished completely tonight.
More positively, my right leg niggles seemed to have vanished completely tonight.
Stretching 15:00 [1]
4 weeks of stretching every day bar last Thu when I got back late from Embra. Definitely feel it's helping.
Tuesday Dec 3, 2013 #
Running intervals 24:00 [5]
8 x 2' + 1' on the railway line. Good session. Problem in my right leg has now migrated to the groin area, but is just a niggle, so I'm continuing to ignore for now.
Running warm up/down 26:00 [2]
To and from the start of intervals
Stretching 15:00 [1]
Monday Dec 2, 2013 #
Strength and conditioning 20:00 [1]
Stretching 10:00 [1]
Everything feeling good. Fingers crossed.
Note
Another long stressy work day, but some TOIL planned for later in the week.
Sunday Dec 1, 2013 #
Running 1:15:00 [3]
Steady run up onto Cairn Daimh from the cottage with the girls. Really enjoyable and my bum (which still felt uncomfortable during the w-u) eased off fine. I sensed some nerves from the girls as we set off, but they all did really well and I think they surprised themselves.
Good post run soak in the hot tub and sauna and an ice bath for the legs in the plunge pool. Another fun w/e with a great bunch of youngsters.
Good post run soak in the hot tub and sauna and an ice bath for the legs in the plunge pool. Another fun w/e with a great bunch of youngsters.
Stretching 15:00 [1]