A warriors training log

stmochtas

Week: 1 (10k training)
Date: Mon, 29th March 2010

Recovery Run
Total Distance: 9.6km
Time: 00:58:00
Avg Pace (min/km): 6:04
Avg HR: Not measured
On Feet: Mizuno Wave Rider 12 [359.6km]
Conditions: Mucky

Welcome back to the long evenings all though this one was a bit darker with the rain clouds. My legs are still in bad shape after the WW trail so I will be starting with an easy week and get back to the quality sessions next week.
Next focus are 2 10ks. BHAA K-Club and Intel.

Total this week: 9.6km
Total this month: 141.75km
Total this year: 532.75km

stmochtas

Week: 1 (10k training)
Date: Tue, 30th March 2010

Recovery Run
Total Distance: 9.6km
Time: Not measured
Avg Pace (min/km): n/a
Avg HR: Not measured
On Feet: Mizuno Wave Rider 12 [369.2km]
Conditions: Mucky

Same again with some life back in the legs.

Total this week: 19.2km
Total this month: 151.35km
Total this year: 542.35km

stmochtas

Week: 1 (10k training)
Date: Sat, 3rd April 2010

Long Run
Total Distance: 15km
Time: 1:19:55
Avg Pace (min/km): 5:20
Avg HR: Not measured
On Feet: Mizuno Wave Rider 13 [144.7km]
Conditions: Fair

Date: Sun, 4th April 2010

Easy Trail Run
Total Distance: 8.3km
Time: 0:45:54
Avg Pace (min/km): 5:32
Avg HR: Not measured
On Feet: Mizuno Wave Rider 13 [153km]
Conditions: Fair

This is still a recovery week so my longish run was not that "long", they will be 20+ from now on. The WW trail was still in my legs for a lot of the week so I took it relatively easy this week. Followed that up with a decent trail run through Slish Wood, Sligo. This trail has a nice bit of climbing on it and would make a potentially great route for a trail race. Each lap is 4k so there would be an 8k option or even a tougher 12k. 2 laps gave me approx 250m of climbing.

Total this week: 42.5km
Total this month: 23.3km
Total this year: 565.65km

stmochtas

Week: 2 (10k training)
Date: Mon, 5th April 2010

Recovery Run
Total Distance: 10km
Time: 0:57:25
Avg Pace (min/km): 5:46
Avg HR: Not measured
On Feet: Mizuno Wave Rider 13 [154.7km]
Conditions: Windy

Date: Tues, 6th April 2010

Work out

• 2.5k warm up with strides
• 1200m time trail. Got 4:36 for this could have shaded a few more seconds but got the pace wrong at the start. Legs felt like they hadn't warmed up enough too. Anyway the plan is to measure this in 8 weeks for improvement and I know there is room.
• 8 * 400M with 100m recovery. This was done after a bit of a rest from the 1200 but it was still in the legs which will help build strength I hope. 97-99 secs range. Was happy to see I maintained a consistent pace and finished strong.
• 3k cool down

Total Distance:10.7km approx
Time: see summary
Avg Pace (min/km):
Avg HR: Not measured
On Feet: Mizuno Wave Rider 13 [163.7km]
Conditions: Fair/Some showers


Total this week: 20.7km
Total this month: 44km
Total this year: 586.35km

stmochtas

Week: 1 (Recovery)

After a month of with what was/is probably a shin splint. I did 15mins on grass this evening after 10mins I could feel the area where the
soreness was/is starting to give some feedback so I kept to the plan.

The plan for the week is Rest/Run/Rest/Run/Rest and hopefully my body holds together. This should get me to to a measly 10-15km for the week
but I got to start somewhere and it was great to be back. Iced the area for half an hour at home.



Date: Tues, 4th May 2010

Easy Run
Total Distance: 3km
Time: n/a
Avg Pace (min/km): n/a
Avg HR: Not measured
On Feet: Mizuno Wave Rider 13 [160km]
Conditions: Perfect
Surface: Grass

Cycling: 16km
Core/Strength And Conditioning: 30mins

Total this week: 3km
Total this month: 3km
Total this year: 600km

stmochtas

Week: 1 (Recovery)

Date: Wed, 5th May 2010
No Running
30 Mins Strength & Conditioning.

Date: Thurs, 4th May 2010

Easy Run
Total Distance: 3km
Time: n/a
Avg Pace (min/km): n/a
Avg HR: Not measured
On Feet: Mizuno Wave Rider 13 [163km]
Conditions: Perfect
Surface: Grass

Leg a small bit sore.

Cycling: 16km

Core/Strength And Conditioning Circuit class: 1 Hour

I have been doing this class for 4 weeks now and it has been a revelation in terms of demonstrating the lack of strength in my hips. The class is given by a great runner and every one is a learning experience. I cant wait to be able to run again to see if there has been any noticeable benefits. Loads of room for any other folks on a go slow by the way. Dublin City centre.

Date: Friday, 6th May 2010
No Running
30 Mins Strength & Conditioning.

Date: Saturday, 7th May 2010
Easy Run
Total Distance: 4km
Time: n/a
Avg Pace (min/km): n/a
Avg HR: Not measured
On Feet: Mizuno Wave Rider 13 [167km]
Conditions: Perfect
Surface: Grass

I have now added some extra exercises between warm up and running to activate some of the running muscles.

Leg is sore after this, hot/cold treatment after some stretching.

Date: Sunday, 8th May 2010
No Running
30 Mins Strength & Conditioning.

Leg still sore but improved from yesterday.

Total this week: 10km :rolleyes:
Total this month: 10km
Total this year: 607m


The plan is to get back running in June properly but again I don't know how realistic this is. This problem is 5 weeks old now but I have to be patient. I have a vague plan of running the race series in the park now considering a lot of the races I had planned have passed me. I know I was starting to improve before through some of the XC races but I am dying to get out and run a few 10ks etc. Last road 10k I raced was April.

DULLAHAN2

Did you do the warrior's run? How did you get on?

stmochtas

DULLAHAN2 wrote: »

Did you do the warrior's run? How did you get on?

Unfortunately not. After a summer of injuries it would not have been feasible. I hope to get back to light training next week and aim for next year. However I will be picking out some interim targets first.

stmochtas

Moved to http://journeyto1070ft.wordpress.com

stmochtas

stmochtas wrote: »

Moved to http://journeyto1070ft.wordpress.com

http://journeyto1070ft.wordpress.com

Bump as woddle asked me last night was I logging training etc. anywhere.