Tag Archives: training recap

Training week recap (and some niggles)

Hi again,

So here’s a recap about last week’s training:

Monday: Off

Tuesday: “hills” on the treadmill, 8km in total, 20 min bike + legs and abs

Wednesday: Off

Thursday: 10km easy run, pace: 5:40

Friday: 4*3*2*1 tempo run, 14km in total with warmups & dooldowns + abs

Saturday: Off

Sunday: 16km run, pace 5:50

Running total: 48km

I was meant to go to the gym on Monday but got an unexpected call for an interview that day which changed the plans for the day and I ended up skipping the gym.

On Tuesday I did “hill” training on the treadmill again. After a 20 min bike warmup and 1km running I did 10*2mins at 4% incline with 1min recovery at 0% incline in between with an average pace of 05:17. I started a bit slower and increased the pace towards the end. The workout felt good, it felt like there was effort and it wasn’t easy but it wasn’t too hard either.

On Wednesday I skipped pilates as I was preparing for a workshop I delivered that evening and I also knew that the instructor I really like wasn’t going to be there.

I had the second and third stages of that interview on Thursday but managed to run an easy 10km in between the interview times. What a great way to calm the nerves 😀

I did a tempo on Friday this week and tried a workout I read from Katju’s blog. It’s a 10k tempo but done in chunks of 4km, then 3km, then 2km, and then 1km. I’m not sure what the actual recovery in between should be but because it was my first time doing it I decided to do 2-3 min walking/stretching recovery. The first breaks ended up being longer because my Garmin lost satellites (don’t you hate when that happens!!) and I had to wait for it to record pace again. My aim was to run each set a little bit faster than the previous one. I aimed to do the first set around my normal tempo pace (4:30/km) and then each set couple of seconds faster. So I ended up doing the 4km at 4:30 pace on average, 3km set in 4:27 pace, 2km in 4:24 and the 1km in 4:16. It was a nice change for a normal tempo run and again the run was hard but not as hard as a normal 10km tempo would have felt like without the breaks. I averaged 4:25 for the 10km which is faster than I normally run tempos but of course the breaks in between helped. It wasn’t easy either, don’t get me wrong. Especially as I made the mistake of eating way too close to the run and the first 4km I could feel the stitches and my stomach not agreeing with that 😀

I was going to go to the gym on Saturday as I had already had an unplanned rest day for the week but my left calf started hurting completely out of nowhere while I was at work. It was a very weird pain, almost like a trapped nerve and it just got worse and worse towards the end of the day. So I decided to skip gym and just go home from work. I’ve had a similar calf pain before, I think few months ago and it came out of the blue then as well and disappeared the same way… both times not when I’ve been running but just without any obvious reason.

So Sunday morning I was going to try and trun 16km as my long run but decided to skip it because of the calf pain and also because I had a lot of uni work to do. I spent few hours in uni but then on my way home I got really annoyed about missing the run so I decided to go anyway. The weather was extreme and stormy and I wasn’t sure how my calf was going to behave (my knee wasn’t feeling great either) so I thought I’d just go and see how I feel not worrying if I can’t do 16km. Well, as you can imagine, once I was out there I really wanted to get the 16km done and despite my knee hurting and some niggling pain around my achilles and shins I did that 16km. It was stupid. Towards the end I was in serious knee pain so I knew I made a mistake. Surprisingly, my left calf wasn’t in pain at all but my knee was, and in general I didn’t feel great, probably because of the horrandeous weather as well.

I got my 16km done, longest since the injury and marathon in October but I should’ve cut it shorter. Stubborness is not the greatest of qualities.

As I’m writing this I am in serious shin pain (this time right leg) so I guess I overdid something last week and I’m paying for it now.

Oh well, fingers crossed my niggles will go away as quickly as they came.

Hope you’ve been able to run injury and niggle free this week.

P.S. Sorry about the lack of photos,  I didn’t take my phone on any of my runs this week. Either because it rained too much or because I just wanted to run and not have the urge to take photos 😀

P.P.S. I got the job in case you were wondering 🙂

 

 

 

Training recap w/e 31/01/15

Last week’s training:

Monday:  1 hour Crosstrainer, 10 min bike + legs and abs

Tuesday: 4x5min effort + warmup/cooldown, running total 9.6 km

Wednesday: Pilates

Thursday: 11 km easy, pace 5:37

Friday: Off

Saturday: 8 km tempo (4:30 pace) on the treadmill, 10 km in total, 15 min crosstrainer + legs

Sunday: 14 km easy, pace 5:38 + arms

Weekly running: 44.6 km

I have sort of established a pattern for my workouts, at least for now. On Monday I went to the gym after running both Saturday and Sunday. I am aware that my knee is still causing me trouble and I don’t want to run in 3 consecutive days for instance.

Sian was kind enough to let me run with her again which was nice as I love having running company. Tuesday evening was horrible weatherwise, I already mentioned it in my last post here but it got done. Sian had 4 x 5 mins hard on her schedule. I didn’t have a set plan for that day but I wanted to run a bit faster so I tagged along. I am very very bad at estimating my pace for intervals and have always ended up running the first ones too fast and dying at the end. So with this in mind I made the decision to really keep my pace controlled for the 5 minute segments and try and pick up pace with each one. The average pace for the 5min efforts were: 4:16, 4:13, 4:10, 4:12. So I did well until the last one. I’ll just blame the wind for the last rep 😀 I was happy that I managed to keep the pace relatively steady. I am not a fan of running in the dark on uneven roads so it was a bit more challenging to do these reps in rain, wind and dark but excuses aside I think they went okay. I didn’t feel as exhausted at the end as I did after my 500m repeats the previous week for instance.. and my pace wasn’t that much different so maybe I could’ve pushed harder. Next time 🙂

I went to Pilates again on Wednesday and just an easy run on Thursday. I am being very careful not to increase my kilometers per week more than  about 10% at a time so I only increased my easy run by 1km. After Friday’s day off I tried tempo run on the treadmill. The aim was to do 7km but because the tempo felt okay I added an extra 1km. I was so happy with how 4:30 pace felt considering that before my half marathon last summer I did 10km in that pace and it was really hard. Obviously treadmill running is different and I can’t wait to do tempos outside but still, I was happy with that run.

running4

Because of this extra 1km for tempo I decided to keep my Sunday “long” run at 14km like the previous week instead of increasing it to 15km as I had planned.. I am being very specific and careful and I really don’t know if couple of kilometers makes a difference  but I hope my knee will reward me for it.. (my knee is aching as I’m writing this so I’m not too sure about that).

woods

Overall I’m really happy with the week. My knee hardly hurt and both of my faster runs felt good and strong so looks like we’re making improvements 🙂 The only thing I should try and remember to do is more core work and strength training.. If I don’t do it at the gym I always “forget” at home. The other excuse is that most of this week’s runs were in the rain and when I get home I just want to shower and change into comfortable clothes and at that point I can’t be bothered to do the abs etc anymore.. If I did them straight after the run it’d be fine but no one wants to stay in wet clothes. Sorry abs, rain wins you lose.

runselfie
Still okay to run in a t shirt though…

Have a great rest of the week guys!

 

Training recap

Last week’s training:

Monday: 30 min crosstrainer, 10 min bike + legs

Tuesday: 10km easy run, pace 5:37

Wednesday: Pilates

Thursday: 6x500m repeats + warmup & cool down, 6.5km in total

Friday: Off

Saturday: 10km progression run (treadmill), pace: 4:44, 15 min cycling + arms

Sunday: 14km run, pace 5:42

Running total: 40,5km

On Monday I went to the gym just because I hadn’t been for a while. I didn’t have much time so I just did a bit of cardio and legs just for the sake of doing something. Tuesday was an easy run day and it felt just that, easy and amazing. My knee was happy too.  Wednesday’s pilates focused a lot on the hips and I was so happy because my hips had been really tight so it felt good to loosen them up.

pilates

So until Wednesday I was happy but then on Thursday I decided to try my first bit of “fast” running since the injury..  I thought I’d start with something easy and short like 500m repeats.. It was far from easy and didn’t feel short either.  I did 6 x 500m with 90 sec recovery, and the aim was to pick up the pace with each one. The result: the pace was linear but I slowed down on each one, averaging just over 2 mins for each rep. I was so upset. Not only because of the time but because of how hard it felt. I really felt like my lungs were exploding and breathing was soo hard. I was hoping to at least get the reps under 2 mins each but oh well. On my last training recap (here) I was so excited for my first tempo and thought I hadn’t lost as much fitness over this break but I guess this long break has affected me somewhat. Anyhow the run got done and even though it was hard I did my planned 6 reps.. I felt defeated but sometimes you will feel that way. The only way is up.

run
At least you can see me in the dark 😀

I took a day off on Friday and just spent a looong time stretching. I knew I’d be running on the treadmill on Saturday and because I find it quite boring if I don’t play with the paces/inclines I decided to do a progression run. There are different types of progression runs, and you can read about some of them here but the main aim is to start slower and end your run faster. Instead of breaking the run into three segments like I’ve done before I changed pace at every 1km. My aim was to run 5 sec/km faster on every kilometer but I got a bit confused and miscalculated while running and basically started off too fast (does anyone else struggle with maths when running??). So I started with 5min/km and realised that to do the 10km I’d have to end with 4:15 min/km. Somehow I think I was thinking of doing 8km and thought I’d end up with 4:25 but I only realised this when I was at 4:40 km/pace so I ended up just doing few extra kilometers on that pace before progressing onto 4:35 and finished with 4:30. The run was HARD. The average pace was 4:44 but it felt a lot harder than a tempo run at that pace would’ve felt. So another eye-opening run this week to realise I need to work on that speed to get some of it back and break those pbs.

gym

On Sunday I went for my “long” run which I’ve now managed to extend to 14km. It was a super warm day compared to what we had not long ago and I was actually warm in a sleeveless top.  Welcome to Wales and its weird winter.  My knee is like me, very indecisive. It hurt at the start of the run for the first couple of kilometers but then the pain disappeared until it came back just at the end.. Strange.

cardiffbay1

Anyway, overall okay running week, I’m glad I managed to run as much as I did without major pain and hopefully that “speed” will come back to me slowly 🙂

roathlake

 

 

Training week that actually included training

So after few lazier training weeks I actually did something last week.

Here’s what the week looked like:

Monday:

-2k swim (1 hour)

Tuesday:

5k run, pace 5:38, plus arms

Wednesday:

Pilates

Thursday:

-Off

Friday:

-6,5 km run on the treadmill, pace 5:20, plus abs

Saturday:

-4km run, pace 5:33

Sunday:

-Gym, 30 min bike, 15 min crosstrainer, plus legs

I went swimming on Monday to start the week off nicely. I can only swim breast stroke (my freestyle is atrocious) so I’m quite  a slow swimmer but I do enjoy it. Learning to swim properly is on my to do list.

cardiffbay
The pool is by the bay, I didn’t swim in the bay…

On Tuesday I set my alarm at 7am to go for a run before work. That hasn’t happened in a while and I didn’t realise it was gonna be super dark. I got up after very little sleep and thought to myself that I don’t need to go, it’s too dark and no one goes running this time in the dark. I looked outside and I saw one runner. That one random runner made me realise that yes people run this time and so should I. So instead of crawling back to bed which I was going to do I laced up and went. Thank you random runner for running past our house at the right moment. The run was made even better because I had zero knee pain.

Pilates was on the agenda for Wednesday. I wish I could go every Wednesday but my favourite class is at 11:30 so I can only go when I’m off work.

I took Thursday off and then on Friday I ran on the treadmill after work. My knee was aching throughout this run but I decided to ignore it. As you do.  Also, my old friend (not) plantar fascitis on my right foot was starting to feel a bit tight too.. But let’s just ignore those early warning signs.

treadmilling

On Saturday I was going to JP’s mum’s birthday after work so I had to get an early morning run in. It was dark and rainy and because it was a Saturday morning 7am there was hardly anyone about.. Running around the park was actually quite scary.. I don’t mind dark that much but I like to see other runners occasionally so I know I’m not the only one about.  I’m sure you are all sick of hearing about my knee (so am I) but it hurt again on Saturday’s short run. It’s so bizarre how it’s completely pain free on one run and the next one it might start aching from the start. It’s driving me mad.

darkrun

I finished the week off at the gym with some cycling, crosstrainer and legs.

gymming

A very enjoyable week training wise because I managed to vary the training but also run almost pain free.

Hope you have a great rest of the week!

xx

 

 

Weekly training recap (w/e 15/11/15)

I mentioned in my previous psot that I’ll start writing weekly training recaps. This is something I know a lot of other runnnig bloggers do and I like to read their weekly training schedules so I thought I’d start it as well. It’s also a way for me to go back and look at the previous weeks to see what I actually do, where I’ve improved or what I could change etc..

At the moment I’m still not fully back at running with my knee so the recaps will include more crosstraining but that’s even better for me so I can analyse later and see how long it took me to run longer runs pain-free etc.

running3

So last week’s training:

Monday: 

-Gym = 30 min bike, 15 min hill walking (treadmill) + legs and abs

Tuesday:

-3.91km run in 22 minutes (10 minutes, 1 min walking and 12 minutes), pace: 5:38

Wednesday:

-Pilates

Thursday:

-3.76km run in 20 minutes (10 min, 1 min walk, 10 min), pace: 5:19

Friday:

-2km swim in 1 hour

Saturday:

-Off

Sunday:

-Gym: 4.57km run on the treadmill in 25 minutes, pace: 5:28, 1%  incline, 20 min bike + legs, arms and abs.

Monday’s gym was an easy session. I didn’t really do anything exhausting but rather just went there for the sake of doing something.

Tuesday I went for an evening run which I haven’t done in a while. It was so dark and cold but so refreshing after a work day. Managed 22 minutes pain free so that’s always good.

garmin

Wednesday we had the Imagine Dragons gig to go to so I wanted to something during the day to justify the drinks 😀 I ended up going to pilates which was eactly what I needed. Some classes are very gentle, easy, and relaxing where others are actually hard and you leave feeling it in every muscle you didn’t even know you had. Wednesday’s class was the latter. So good!

Thursday I went for a little run to shake off the headache from previous night’s gig. I was a bit stressed about my first ever sport psych workshop as well so the run was a good way to get some fresh air and clear mind.

roathpark

Friday I felt like swimming so I hit the pool and swam for an hour. I can only do breaststroke which always makes me feel really embarrassed and slow at the pool next to everyone else who looks like they are professionals. One day I’ll learn how to swim properly, it’s on the to do-list.

Saturday was a day off and Sunday I went to the gym to work on those muscles I tried to ignore all week. I managed a 25 minute run on the treadmill which I was super happy about. The pain free runs are coming back slowly. Then I did some cycling and legs using the leg press and leg extension. On top of doing the leg things with both legs I’ve now also started doing them individually using lower weights and just one leg. It’s crazy to see how much weaker my left leg feels doing leg press for instance. Finished it off with some arms and abs so I could leave the gym very sore and ready for the next week 🙂

plank

How was your training last week?