5th August 2014 – Daily Running Log

I am a runner who was injured with medial tibial stress syndrome (shin splints). After having trouble getting back to running for 9 months I decided it was time to start again. My training is a slow progression from couch to 100 miles. All in all I have only ran for about 4 or 5 months with success but I’ll be breaking that starting today. I will be blogging every day giving you all my training tips and my complete training schedules. I will also write monthly to pull out all the good and bad points of my training, and things I could do better in the following months. Feel free to use my blogs how you will at your own peril.

Sleeping Habits –

Waking time – 07:00
Sleeping time  – 23:30

Nutrition –

Breakfast – USN chocolate protein shake with semi skimmed milk
Lunch – Tuna a light mayo sandwich
Dinner –chili con carne with brown rice
Snacks – apple, tangerine, peanut butter and jam sandwich, pistachios, cheese on toast
Drinks – 1.5 L water
Supplements –  1g calcium, multi vit and min tablet, iodine, krill oil


Felt a bit sluggish this morning from about 9am. Tried to procrastinate but stopped myself from doing so. In the end I got a lot of work done.


Type – Running
Time – 39:01
Distance – 2.81 miles
Speed – 13.53 min/mi
Calories – 213
Weather – 57F
Footwear – Asics Gel Nimbus 15
Terrain – Park pavement
Exertion Level 1-10 (10 being the hardest) – 5
Injuries – Once I had stopped my right foot on the bottom hurt a little bit for about 3 or 4 minutes and then the pain subsided.



Heel Walking http://www.youtube.com/watch?v=pwWOZGyE3DQ
Shin splints exercise http://www.kinetic-revolution.com/secret-shin-strengthening-exercise/
Shin splints exercise  http://www.kinetic-revolution.com/three-exercises-for-shin-splints-mtss/Running Calf Strength and Ankle Drills
Calf strength and ankle drills http://www.kinetic-revolution.com/running-calf-strength-exercise-ankling-drill/
Downward Dog Pose https://www.youtube.com/watch?v=cKx-LPTtvBQ
Shin splints exercise  https://www.youtube.com/watch?v=crxG22quZus


After doing these I moved onto day 8 of the 30 day free challenge on basic strength and core training. I have incorporated the basic mobility and balance routines too. I’m not sure if I need to do all these everyday but he keeps stressing persistence is key so there we go.

Sign up for free here. http://www.kinetic-revolution.com/30daychallenge

Events –

Sat 13th September – Parun Cannon Hill Park Birmingham, United Kingdom

Keep an eye on this section where you will see upcoming events and blogs on events that I have already completed.


Thoughts for the day

• You can achieve a lot more in a day than you may think. Today I have pushed myself every time my mind has said no in doing something to actually just doing it.
• Well chuffed I got to go out and run. I ran around a local park and it felt really good. I took it easy. Was a little paranoid thinking I’d get hurt again but I seemed to be ok. The times I have tried to return to running before I have managed 7-10 days so if I can keep going for a few weeks then I will feel more confident about my planned training.



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