8th August 2014

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 – 08:00
Sleeping time  – 01:00

Nutrition –

Breakfast – Chocolate
Lunch – Sweets
Dinner – Chocolate
Snacks – Potato Chips, Pork Pies
Drinks – 2 L water, Coffee
Supplements –

I’m not even going to go there RE diet today. My problems were that I went shopping in town with my bank card and an empty stomach on a detox. I bought nothing but rubbish and brought it home and scoffed it. Call me weak call me stupid I don’t care. I’m human and I’ll try again!

 

Moods-
Jittery

Activities

Type – Run
Time –
Distance –
Speed –
Calories –
Weather
Footwear –
Terrain –
Exertion Level 1-10 (10 being the hardest) – 3
Injuries – None

 

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 11 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.

___________________________________________
xTgbGMbTA

Thoughts for the day

• High as a kite on sugar all day.

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7th 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 – 06:45
Sleeping time  – 23:45

Nutrition –

Breakfast –
Lunch –
Dinner –
Snacks –
Drinks – 2 L water
Supplements –

I was supposed to start a detox today but I lasted for 24 hours and then all of a sudden I binged to the max on potato chips, sweets, chocolate and savory snacks. I feel really ashamed. I then went into an insulin overload and got the shakes and felt sick for the rest of the day. Well I guess this shows I’m human.

 

Moods-
Jittery

Activities

Type – Run
Time – 37:02 mins
Distance – 2.58
Speed – 14:17 min/mile
Calories – 206
Weather – 59F
Footwear – Asics Nimbus Gel 15
Terrain – Mixed concrete and grass
Exertion Level 1-10 (10 being the hardest) – 5
Injuries – None

Full details here http://connect.garmin.com/modern/activity/559096571

 

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 9 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.

___________________________________________
xTgbGMbTA

Thoughts for the day

• Fads don’t work. I need to learn to stop being an all or nothing kinda guy.

6th 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 – 07:45
Sleeping time  – 01:00

Nutrition –

Breakfast – Bran flakes, grapes, strawberries, banana and semi skimmed milk
Lunch – salmon and light mayo sandwich
Dinner –Linguine, prawns, garlic, parsley
Snacks – apple, multigrain crackers, grapes
Drinks – 1.5 L water
Supplements –   multi vit and min tablet, iodine, krill oil

 

Moods-
It’s been a long yet productive day today. Felt pretty good throughout and looking forward to my run tomorrow.

Activities

Type – Stretches
Time –
Distance –
Speed –
Calories –
Weather –
Footwear –
Terrain –
Exertion Level 1-10 (10 being the hardest) – 3
Injuries –

 

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 9 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.

___________________________________________
xTgbGMbTA

Thoughts for the day

• Thinking about fasting to shift a few pesky lbs to make me lighter on my feet.

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

 

Moods-
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.

Activities

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.

http://connect.garmin.com/modern/activity/557577484

 

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.

___________________________________________
xTgbGMbTA

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.

 

4th 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. 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 – 09:00
Sleeping time  – 23:30

Nutrition –

Breakfast – Bran flakes with semi skimmed milk, apple, banana, strawberries and cinnamon
Lunch – salad with shredded red cabbage, carrots, almonds, fresh parsley, lettuce, lemon juice, pepper and salt + tuna and light mayo sandwich
Dinner –chili con carne with brown rice
Snacks – 3 nectarines and an apple, multigrain crackers
Drinks – 1.5 L water
Supplements –  multi vit and min tablet, iodine, krill oil

 

Moods-
Positive today but been hyper all day so drained now. Time for bed lol.

Activities

Type – Rehab – stretches
Time – 09:30
Distance – NA
Speed – NA
Calories – NA
Weather – NA
Footwear – NA
Terrain – NA
Exertion Level 1-10 (10 being the hardest) – 3
Injuries – NA

Activities Details
First of all I went ahead and did the exercises I have been given by my physio to help with my tibial stress syndrome. These are the videos I was sent to follow. I have been doing this daily for 3 days now but have just emailed my physio to check if I am supposed to do these daily or not.

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 7 of the 30 day free challenge. I’m working on a new set now. Mainly based 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

Lastly I did a core workout thanks to Fitness Blender on Youtube. You can find the free 7 minute video here.


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.

___________________________________________
xTgbGMbTA

Thoughts for the day

Meh

 

2nd August 2014 – Daily Running Log

cal1


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. 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 – 09:00
Sleeping time  – 01:00

Took me a while to sleep again last night and then a neighbor pressed my door buzzer drunk at 6:30am then took me another hour to get back to sleep.

Nutrition –

Breakfast – Salad
Lunch – Spaghetti bolognese
Dinner –
Snacks – Peach
Drinks – 1.5 L water
Supplements – 1g calcium, multi vit and min tablet, iodine, krill oil

Did the food shopping today hope to pick up my meals.

Moods-
Days going slow as I wait to start returning to running on Tuesday. Spent the day trying to be creative and make things with match stick.

Activities

Type – Rehab – stretches
Time – 09:30
Distance – NA
Speed – NA
Calories – NA
Weather – NA
Footwear – NA
Terrain – NA
Exertion Level 1-10 (10 being the hardest) – 3
Injuries – NA

Activities Details
First of all I went ahead and did the exercises I have been given by my physio to help with my tibial stress syndrome. These are the videos I was sent to follow. I have been doing this daily for 3 days now but have just emailed my physio to check if I am supposed to do these daily or not.

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 6 of the 30 day free challenge I was recommended to do by my physio also. Hamstrings are feeling really well after just a few days of these stretches.

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.

___________________________________________
xTgbGMbTA

Thoughts for the day

• If you do a daily blog do not leave it until the very last minute in the day.

 

Daily Personal Logs of my Running Training

New Forest

I started my blog only a few days ago thinking that I could write to my hearts content about the one thing I love more than anything else (besides my marriage). It turns out it’s a little harder than that. When it comes to writing things down on your blog you can get a little lost and not know what to say. I try writing and I think to myself “who’s going to read this rubbish?”. There are so many good blogs out there why would anyone want to read what I have written so far?

I’m not giving up on my desire to be a blogger though. I have just decided that I will take another route whereby even if my blog never becomes successful in the eyes of others, I can make it successful to myself and help me become a more successful runner.

After only running 13 months and being injured for about 9 months, I have decided that instead of trying to come back how I have before I’m just going to start all over again. I will start with couch to 5k and work my way all the way up to 100 mile runs.

From this day on I will be writing a daily journal which will include as much info as I can remember for each day of my training. Once a month I will also write an additional blog on  the ups and downs of that month and the things I can change in the future to progress more as a successful runner.

There isn’t much on ultra distance training plans and schedules. Certainly not when it comes to the ins and outs of someones training and so I thought I would start to do this myself.

Readers over time will have access to years worth of daily training covering areas such as;

  • Training distances
  • Training speeds
  • Training Surfaces
  • Speed training
  • Nutrition
  • Sleeping habits
  • Stress factors
  • Races
  • Footwear
  • Injuries
  • Accessories
  • Literature

Please be aware that these posts are real life. I wont leave out all the times I mess up my diet or exercise plans. I wont leave out the times I do not follow my plans correctly. I want to give 100% true honest information on the training I do this day forth to take me from being injured all the time not running, to running 100 mile events! Everyone is free to take whatever they wish from my blog and put it into practice for themselves. Some of what I use will be from gathered research I have done myself and I will try to remember to always link where I got the information from. Some of the work will be my own. Some will work and some will not. I do not take any responsibility for any damage done to those who follow parts of my routines and end up injured or hurt in any way as is the case so far… I’m constantly injured. So it may be wise this early on to see how my training is going in a few months time.

Anyway I hope you enjoy my posts and get a lot of helpful stuff from it. Either way…..

I’M GOING TO THE TOP.