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Training Log Archive: robrunner

In the 7 days ending Jan 21, 2012:

activity # timemileskm+m
  Running7 5:12:20 35.23(8:52) 56.69(5:31) 591
  Stretching6 2:05:00
  Total9 7:17:20 35.23 56.69 591

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Saturday Jan 21, 2012 #

10 AM

Stretching warm up/down (Dynamic) 20:00 [2]

12 PM

Running 29:24 [2] 5.41 km (5:26 / km) +89m 5:01 / km
shoes: Adidas Supernova Riot

Easy lap around Doneraile Town Park with Danny
1 PM

Running 1:01:35 [3] 8.05 km (7:39 / km) +225m 6:43 / km
shoes: Adidas Supernova Riot

MMRA training in the Green Wood, Ballyhoura, led by Rene Borg and Jason Kehoe. Good afternoon, not sure about time/distance really as I wasn't consistent starting/stopping watch between various drills. Some hard uphill stuff, as you might imagine. The uphill drill drew on Lydiard Running and was bloody hard work! But made sense in a way, just hard to get the coordination right on the drill. It involved springing from one foot to another, and drawing the knee up fully each time, and getting the hands in sync as well. Oh yes and remembering to stay upright. And RELAX! There were some very amused walkers and bikers passing us as we danced our way up the hill.
Will read a bit more about Lydiard running... and maybe find a very secluded hill to practice on.
6 PM

Stretching warm up/down (Recovery) 12:00 [1]

Friday Jan 20, 2012 #

Note

Definitely my longest training run ever - boom! Of course, I have been out for longer on orienteering courses... Funny how time warps out on runs like these. The first 40 minutes or so dragged and dragged, then suddenly an hour had gone by, then running for the 10 mile mark (75 mins-ish), then time sped up (even though my pace certainly didn't) and soon the run was over. I guess it helped that it's a fairly nice day today, sunny and not too breezy.

Pace much better than in recent times. Probably because I've been taking it easy for the past week or so. But also I bought a new pair of Kayanos this morning (€140 down to €105 in Lifestyle Sports) so I actually had cushioning that worked. Kayano 17s and I had been running in Kayano 15s, time to retire them as I bought them in 2009.

Fairly crocked now, but happy. Time to eat those 2000 calories I burned. Will stretch again later.

11 AM

Stretching warm up/down (Warm-up) 20:00 [2]

Running (Warm-up) 6:06 [2] 1.18 km (5:10 / km)
shoes: Asics Gel Kayano 17

12 PM

Running 1:55:48 [3] 24.16 km (4:48 / km) +133m 4:40 / km
shoes: Asics Gel Kayano 17

2 PM

Running warm up/down (Warm-down) 8:01 [1] 1.0 km (8:01 / km) +12m 7:34 / km
shoes: Asics Gel Kayano 17

Stretching warm up/down (Recovery) 12:00 [1]

Wednesday Jan 18, 2012 #

Note

Training program all out of whack this week. It was such a miserable evening yesterday that I couldn't bring myself to go do the speedwork around the wet, windy, slippery Lough. The mind is weak...
Major run on the plan this week is a 15 miler, which I will have to move from Sunday to Friday. This messes up everything else on the plan, so today I just did a reasonably short run, reasonably fast.

Motivation a bit lacking at this stage (week 5 of the 10 week plan), but I am determined to do the 15 miles on Friday, which will give me a boost going into the weekend. Then IMRA training on Saturday, and O-ing on Sunday. Started carbo loading this evening; my favourite part. But the novelty of pounding the roads is wearing off, especially as the coursework at college is building. I need to set some concrete goals and get motivated again.

Short term goal: Get around to setting some medium- and long-term goals.

2 PM

Stretching warm up/down (Warm-up) 20:00 [2]

Running warm up/down (Warm-up) 6:20 [2] 1.05 km (6:02 / km) +10m 5:45 / km
shoes: Asics Gel Kayano 15

Running 30:36 [3] 6.64 km (4:37 / km) +36m 4:29 / km
shoes: Asics Gel Kayano 15

Running warm up/down (Warm-down) 7:08 [1] 1.11 km (6:26 / km) +24m 5:48 / km
shoes: Asics Gel Kayano 15

Stretching warm up/down (Recovery) 12:00 [1]

Monday Jan 16, 2012 #

Note

Went to the UCC physio this morning, had booked in last week but appointment was cancelled until this week. Felt a bit silly going as the problem (right hip flexor) hasn't been bothering me too much lately. However, this didn't stop her digging her elbow into my hip, while I kept myself from leaping off the table. And for good measure she stuck needles into my shins and right ITB to 'loosen out the connective tissue' - I decided to keep an open mind and not lauch into a rant on acupuncture... again after a while it took all my conviction not to leap off the table. Hard to tell if anterior tibials/ITB are looser or not now. Got a few extra stretches to do too... got my money's worth anyway. She checked her records and apparently I saw her a year ago, almost exactly to the day. So here's to a relatively injury-free 2012!
6 PM

Stretching warm up/down (Warm-up) 17:00 [2]

Running (Recovery Run) 47:22 [2] 8.09 km (5:51 / km) +62m 5:38 / km
shoes: Asics Gel Kayano 15

Stretching warm up/down (Recovery) 12:00 [1]

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