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Running Log – February 2015

Running Log!

running log

Inspired by Dr Nicholas Romanov’s interviews and podcasts, I have decided to start a Running Log. More for myself rather than for an audience. However, if you would like to have a read through, I invite you to do so and encourage you start your own log. Here, I will post my runs as well as other exercises which tie in with my running.


February 27th
Morning Run
Time: 1:07:59s run
Pace: 9:59/mile
Shoes: Nike Free 5.0

Notes:

Last run of the month. Tomorrow is rest day before my half marathon. Running log total for the month, 104 miles with 9:55/mile pace. Very low milage this month. Earlier sunrise will help to get out in March more often.

Key Observations:

Although low milage, still feeling strong and optimistic for my next race.


February 26th
Plank
Time: 3 x 1 minute

Notes:

Second day running of this new method of planking. Remember, the objective is to keep the muscles tense throughout.

Key Observations:

I noticed that although lately I was able to do 3 minute planks, trying the new method, the total time planking adds to just about this. 1 minute of flexed ab muscles is more than twice the difficulty level of a regular plank.


February 25th
Plank
Time: 3 x 1 minute

Notes:

Tried the method proposed by Pavel Tsatsuline of www.StrongFirst.com by focusing on tightening the muscles whilst planking. 3 reps of 1 minute, tightening the ab muscles throughout. Short breaks in-between.

Key Observations:

Breathing proves very difficult but doable. A great deal of concentration needs to be given to keep the muscles flexed.


February 24th
Morning Run
Time: 54:38s run
Pace: 10:24/mile
Shoes: Nike Free 5.0

Notes:

Bit behind this month. Running log going but miles not adding up. Feeling lazy but managing to get out.

Key Observations:

Once out the door, easy going. Getting out the door, that’s the big challenge.


February 21st
Afternoon Run
Time: 1:34:34s run
Pace: 9:25/mile
Shoes: Nike Free 5.0

Notes:

Last long run before the race. Steady pace. Applying some techniques given by Pavel Tsatsouline – flexing abs whilst running, short spurts of quick dashes – cool!

Key Observations:

StrongFirst provides great advice on strength training, which helps in improving running. Check out www.StrongFirst.com


February 20th
Morning Run
Time: 54:33s run
Pace: 10:16/mile
Shoes: Nike Free 5.0

Notes:

Looks like a good week. After one day rest, back on track. Just over a week until the next half marathon. Running log filling up with more runs.

Key Observations:

POSE method becoming more interesting. Trying to focus on the falling process during the runs.


February 19th
100 Up running exercise

Notes:

Did not get out for a run but managed to do the 100 up exercise in the evening (actually right before going to bed.

Key Observations:

The 100 up exercise allows to get all the muscles and joints working, which helps in running form.


February 18th
Morning Run
Time: 56:31s run
Pace: 10:06/mile
Shoes: Nike Free 5.0

Notes:

Three in a row. It has been a while. Good start to the week.

Key Observations:

It gets so much easier to get up and run once you get into a rhythm. Keeping a running log will allow me to monitor these streaks.


February 17th
Morning Run + Plank
Time: 57:10s run, 3:00s plank
Pace: 10:27/mile
Shoes: Nike Free 5.0

Notes:

First time in the running log where I am posting a run and a plank in the same day. Looks promising. Very icy out today, hence the slower pace.

Key Observations:

Glad to see good plank time. Think 2-3 times a week planks will be just right. Looking to extend the time.


February 16th
Morning Run
Time: 1:05:49s
Pace: 9:57/mile
Shoes: Nike Free 5.0

Notes:

After having my first day off from any sort of exercise since I started the running log, I was back out and running. Longest morning run before work since I changed jobs in December. Soon, the sun will be up when I get out for the runs, so it will be easier to get out of bed. Continuing to listen to Dr Romanov and the POSE method podcasts. Very intriguing.

Key Observations:

The more I focus on the POSE method, the more sense it makes and it does seem to work. Will need to get a camera out on a run and film myself in action to see if I am using proper running technique. Definitely need to find some hip exercises.


February 14th
Morning Run
Time: 2:23:05s
Pace: 10:02/mile
Shoes: Nike Free 5.0

Notes:

Glad to be posting consecutive runs in my running log. Done one mile more than a Half Marathon. This will probably be my longest run until the next race in 2 weeks. Still looking to get in about 70 miles before the event. Easy tempo and focusing a little on the technique – applying POSE method.

Key Observations:

Midsole somewhat uncomfortable. Think I need to quickly bring in a new pair of shoes into play.


February 13th
Morning Run
Time: 54:54s
Pace: 10:23/mile
Shoes: Nike Free 5.0

Notes:

The run felt good. Got in an extra quarter mile as pace was good. Got stronger motivation to keep going. No more laziness, got to get the milage up.

Key Observations:

Got to push a bit more one the weekday runs and get quicker miles in – at least one per run.


February 12th
100 Up Exercise

Notes:

Still not up to running today. Completed 100 up exercise to keep things flowing.

Key Observations:

Getting really lazy. Things need to turn around and quick.


February 11th
100 Up Exercise

Notes:

Still a bit under the weather. Did not go out for a run but must admit that having this running log running at least got me doing my exercises. 100 up exercise completed.

Key Observations:

Keeping good balance during the exercise. Need to speed it up and see the results. Will track via running log.


February 10th
Morning Run
Time: 54:50s
Pace: 10:58/mile
Shoes: Nike Free 5.0

Notes:

Hard to get out this morning. Once out, things flowed smoothly. Need to get some more miles this week. Looking to have some quick runs early next week.

Key Observations:

Need to work in a new pair of shoes very soon.


February 9th
Plank & 100 Up Exercise
Time: 2:00s plank

Notes:

Did not manage to get 3 days running in a row. Just did not feel like getting out this morning – a warm bed won over running in the dark. However, managed to get a plank in. First one in over a week. Also, done 100 Up exercise, which I need to work into my rotation.

Key Observations:

Got going with the 100 Up exercise, need to make it a regular event. Good to get some exercises on days off running.


February 8th
Midday Run
Time: 1:20:36s
Pace: 10:43/mile
Shoes: Nike Free 5.0

Notes:

First time this week I got went out two days in a row running. Slow paced run. Felt heaviness in my legs but that was a consequence of out last night at a ball, drinking and dancing. Still, a good run. Good way to finish off the week and the first week of my running log.

Key Observations:

In the coming week, I really need to get other exercises involved, especially the 100-up exercise.


February 7th
Morning Run
Time: 1:37:54s
Pace: 10:14/mile
Shoes: Nike Free 5.0

Notes:

A very lazy week. Did not go out running on Thursday and Friday was out of the question as I was out at a pub Thursday evening. Finally got things rolling today with a longer run. Nice slow steady pace. Got to concentrate now on getting 3 to 4 consecutive days running and start focusing on the next half marathon which is only 3 weeks away.

Key Observations:

Ankles felt strong. Need to start doing some hip exercises to give more drive power in the upper legs.


February 4th
Morning Run
Time: 55:42s
Pace: 11:11/mile
Shoes: Nike Free 5.0

Notes:

First run after half marathon race and two days break. Should have been out next day after the race but up at night watching Super Bowl. Next day did not get out as calves still sore and did not want to push too hard with cold weather, trying to avoid injury. Got Firefly on last night for 2.5 hours. Definitely calves feel much better but still regret I did not put it on right after the race. Took things really easy, looking to pickup tempo tomorrow.

Key Observations:

Running log – decision to start today, whilst race still fresh in my mind.
Need to take things slow now but should think of more high tempo runs before next race.


February 1st
Watford Half Marathon – Competitive Run
Time: 1:41:15s
Pace: 7:43/mile
Shoes: Nike Free 5.0

Notes:

Had my target time set at 1:36:00s, meaning a 7:15/mile pace. Early into the race I began doubting I can achieve it for 2 reasons. First, I have never ran this course and second, starting in the middle of the pack, it was very difficult to pass people on narrow park lanes. Halfway through the race, I was on target for 1:40 finish, however, I just did not feel the urge to push hard enough and the hill climbs did not help. Ran second half at a rather comfortable pace.

Key Observations:

Need to take better look at pre-race meals.
Line up closer to the front.
Need to have an eye on splits every mile.
Push a bit harder.
Always use Firefly Recovery post race.

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  1. Running Journal - Keeping Track of My Activity says

    […] them see what works and what does not. Here are the links to my earlier running journal entries: Running Log – February, Running Log – March, 50 Days To Run Faster – Running […]

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