Training Log Week 40 – Ice Bath and a Long Run
Before the training log, here’s a quick look at weather at the Bellingshausen Station in Antarctica. Oh, zero degrees with a “real feel” of -10, chilly!
Monday: Massage (rest day)
Tuesday: Physio (rest day)
Wednesday: Strength train (squats, bench press, deadlift), Speed workout*
Thursday: 40 min treadmill run (on 2% incline)
Friday: rest day
Saturday: 17.4KM trail run (3:20) followed by 13.4KM road run (1:40). Total 5 hours (ascent 1,135m, decent 1,137m)**
Sunday: Strength train (squats, press, deadlift)
* We did a 4km time trial on Wednesday (run as fast as you can maintain for 4KM), I ran it in 21:30. After that we ran 2 minutes as fast as you can, rested for 4 minutes, then ran 2 minutes as fast as we can then did a 10 min cool down. It was pretty fun.
** My initial plan was to run for 4.5hours. However, the trail run was slower than normal because it was “take your trail leader for a run” day where the participants had to make all the navigation decisions, which lead to a lot of standing at trail heads, reading the instructions and then trying to figure out where to go (and if you were at the right trail head). So, I realized that I had not run the full 3hrs20min that I was out on the trails and I was feeling strong, so I decided to up my time to 5 hours on my feet and get my mileage above 30km for the day.
Things that went well this week:
This was the first time ever that the stuff my physio and massage therapist worked on was NOT related to running. I had no running problems with my body – only problems were from sitting at a desk 8 hours a day (stiff neck, shoulders and back)
Took an “ice bath” after Saturday’s run -I filled the tub with cold water – measured in at 12.7 degrees C and hopped in for 10 minutes. I felt so good the next day that I went and strength trained!
Bought a new pair of trail runners
for Antarctica and wore them on the trails on Saturday – they worked great. They are gortex runners so I wore a light sock and my feet were nice and toasty (the gortex seems to keep the heat in and puddles out)
Lessons Learned for Next Time:
I bought a gel holder that attaches to my hydration pack – I have not yet tried it out on a run, I’ll do that this week
I forgot to do chin ups this week