Saturday
Race (brookham)
HJ- 160
400m- 55
200m 26
Javilin-??
400m- 53 (first leg)
Felt strong but not fast and quite flat. (will send a seprate email about this)
Sunday
1.39.45.....Fin 144.....Ave 134
1-117
2-112
This was a good run. Did it just to warm down from yesterday. Achillies didnt hurt during or after run. felt good after aswell, Lungs felt they had worked and so did the legs, will try and do this again
Monday
Tuesday
Wednesday
Thusrday
Friday
Monday 12 July 2010
Sunday 4 July 2010
3rd-9th
Saturday
rest. Had planned to go for a long slow run as i have not done this in a while and if elt like doing it. However my Achillies was telling me somthing diffrent. It was the worst its been for over a week and both calves felt tight so would only cause mre jarring when running, which i was sure would not help the ankle.
Sunday
Achillies feeling better and had planned to do this long run today but wanted to do a 1500m (ish) session instead (Running faster does not seem to irrate my achillies as much compared to running slow)
4km in 15.00mins
This was slower than i wanted but it is an undualting course with two big hills (if you remember my road i ran up that twice). I will keep building on this. I have a course which is 5.6km and nt to be able to run this well by the end of the summer,.
6.37min recovery
10x300m on grass
1. 49.....31
2. 58.....30
3. 50.....30
4. 54.....31
5. 50.....30
6. 58.....32
7. 49.....30
8. 55.....32
9. 47.....31
10. 50
Just aimed to run this as relaxed as possiable and to see how fast it could go. Tried to keep to strict recoveries, Stood still for 30seconds and then went again, doing this felt fine and was recovering quite well.
The odd numbers were down hill and the evens going up (going up hill it was also Very Very windy)
The last rep was the best, i put a bit more effort into this and i felt much more powerful.
Monday
Physio type thing. Massaged my calf, Ankle is getting more flexable
15mins run
finsihed in the same place as last time in pretty much the same time.
Thursday
Track 10x300m
1. 45.....70
2. 46.....81
3. 46.....75
4. 48.....101
5. 47.....8.47
6. 50.....46
7. 54.....49
8. 54.....48
9. 56.....58
10. 50
the first couple of reps felt pretty good and comfortable, but the thrid and from then on my legs got really tight and i just could not sustain the same speed or effort. Its started of in my legs but thinking about it after the session i think the back got tight as well which did not help. We took a walking lap recovery and did another 5 slower. I wanted to just get my body used to doing this sort of workload
Friday
16.18.....Fin 186.....Ave 169
1-162
2-130
Was 15seonds faster compared to the last runs and i managed to run probably just over an extra 300m. Legs were still quite stiff from yesterday
rest. Had planned to go for a long slow run as i have not done this in a while and if elt like doing it. However my Achillies was telling me somthing diffrent. It was the worst its been for over a week and both calves felt tight so would only cause mre jarring when running, which i was sure would not help the ankle.
Sunday
Achillies feeling better and had planned to do this long run today but wanted to do a 1500m (ish) session instead (Running faster does not seem to irrate my achillies as much compared to running slow)
4km in 15.00mins
This was slower than i wanted but it is an undualting course with two big hills (if you remember my road i ran up that twice). I will keep building on this. I have a course which is 5.6km and nt to be able to run this well by the end of the summer,.
6.37min recovery
10x300m on grass
1. 49.....31
2. 58.....30
3. 50.....30
4. 54.....31
5. 50.....30
6. 58.....32
7. 49.....30
8. 55.....32
9. 47.....31
10. 50
Just aimed to run this as relaxed as possiable and to see how fast it could go. Tried to keep to strict recoveries, Stood still for 30seconds and then went again, doing this felt fine and was recovering quite well.
The odd numbers were down hill and the evens going up (going up hill it was also Very Very windy)
The last rep was the best, i put a bit more effort into this and i felt much more powerful.
Monday
Physio type thing. Massaged my calf, Ankle is getting more flexable
Tuesday
Rested again. Legs were aching a little from Physio yesterday and he had said i need to take two days of no contact running
Wednesday15mins run
finsihed in the same place as last time in pretty much the same time.
Thursday
Track 10x300m
1. 45.....70
2. 46.....81
3. 46.....75
4. 48.....101
5. 47.....8.47
6. 50.....46
7. 54.....49
8. 54.....48
9. 56.....58
10. 50
the first couple of reps felt pretty good and comfortable, but the thrid and from then on my legs got really tight and i just could not sustain the same speed or effort. Its started of in my legs but thinking about it after the session i think the back got tight as well which did not help. We took a walking lap recovery and did another 5 slower. I wanted to just get my body used to doing this sort of workload
Friday
16.18.....Fin 186.....Ave 169
1-162
2-130
Was 15seonds faster compared to the last runs and i managed to run probably just over an extra 300m. Legs were still quite stiff from yesterday
June 26th- 2nd July
Saturday
no available information
General cross training for about 12 days previous, cycling, aqua running, circuits, Tendenitious in the right Achillies
Sunday
Box Hill session.
2x up hill
1. 4.21.....11mins
2. 4.30
I felt petty good on the first rep, quite powerful and i was holding of the latic, was also really pumping my arms. However the second effort was so much harder and my legs felt like jelly very quickly. I then struggled to get going on the flat and hawkins ran miles away from me
This session i think is good for me, it really opens up my lungs and it works me bloody hard
Monday
osteopath...well i think that is what he is. I have moved my rest day to today as he said that i should not run on it because it might tighten up the mucles. He has been working on my Calf and ankle. He is trying to put the ankle back into its correct place and has been violently attacking my calf to help losen it (left).
The rest of the day my calf didnt feel to bad but i do want this ankle better so i did not do any running on it.
Tuesday
(The beggining of Three great days of training)
10x200m, 2x400m (Track)
1. 28.....3.03
2. 28.....3.34
3. 28.....2.56
4. 28.....2.46
5. 28.....2.55
6. 28.....3.26
7. 29.....3.08
8. 30.....4.28
9. 28.....2.52
10. 29..........10.06mins rest
It felt good to do this session again. The First Five actually felt pretty good, Strong, powerful and relaxed, however from here on i could start to feel my legs having to push me along and i was trying that bit harder, i was also being affected by the (strong) wind on the home straight. The last reps my legs started feeling like jelly and my left calf started to get tight and lost power.
2x400m
1. 62.....70
2. 70
Ok, this was difficult, legs were definitely tired now. I had recovered from the 200m but as soon as i started runningi just could'nt stride out, this is espically true with the second rep. I think i was almost going backwards for the last 100m on the 2nd rep, (i lost all my form on this rep)
(Not great times but great to have the drive, determination and discipline renewed!)
Wednesday
Box hill session again
I really enjoy this session so thought i would do it again (managed to drag hawkins with me as well).
3reps this time
1. 4.26.....11.16
2. 4.34.....8.52
3. 4.39
Legs were very much tired from yesterday so didnt really have much form with me but it felt good to do this session. Again it opend up my lungs and i was recoverying quicker. Although the 3rd rep was the slowest it felt the best. I think i ran up the hill slower but i got into a good rythem when it started to flattern out. (hawkins finsihed infornt of me on all three this time, I will get him again soon!)
Will do this session again but aim to cut recoveries i think, and then add another rep and try and go slightly further.
Thursday
Nonsuch relays. 1.8miles
10.43
going into this race i felt really flat, it felt like i had just done two days of good training. Again i didnt feel to bad aerobically but legs were tight and jelly.
It was'nt really much of a race as i was 4th leg and stuck in the middle of now where. I didnt start to well, tried to run relaxed as it was down hill.
However on the way back i felt pretty great. The form came back to me and i felt like a middle distance runner. One of the coaches said the home straight was 1200m, if this is true i did it in roughly 3.30min
Friday
Morning
58.38.....Ave 138.....Fin 149
1-124
2-108
Evening
30.37.....Fin 178.....Ave 160
1-141
2-119
opens up the lungs well
Today irrated my Achillies a little
no available information
General cross training for about 12 days previous, cycling, aqua running, circuits, Tendenitious in the right Achillies
Sunday
Box Hill session.
2x up hill
1. 4.21.....11mins
2. 4.30
I felt petty good on the first rep, quite powerful and i was holding of the latic, was also really pumping my arms. However the second effort was so much harder and my legs felt like jelly very quickly. I then struggled to get going on the flat and hawkins ran miles away from me
This session i think is good for me, it really opens up my lungs and it works me bloody hard
Monday
osteopath...well i think that is what he is. I have moved my rest day to today as he said that i should not run on it because it might tighten up the mucles. He has been working on my Calf and ankle. He is trying to put the ankle back into its correct place and has been violently attacking my calf to help losen it (left).
The rest of the day my calf didnt feel to bad but i do want this ankle better so i did not do any running on it.
Tuesday
(The beggining of Three great days of training)
10x200m, 2x400m (Track)
1. 28.....3.03
2. 28.....3.34
3. 28.....2.56
4. 28.....2.46
5. 28.....2.55
6. 28.....3.26
7. 29.....3.08
8. 30.....4.28
9. 28.....2.52
10. 29..........10.06mins rest
It felt good to do this session again. The First Five actually felt pretty good, Strong, powerful and relaxed, however from here on i could start to feel my legs having to push me along and i was trying that bit harder, i was also being affected by the (strong) wind on the home straight. The last reps my legs started feeling like jelly and my left calf started to get tight and lost power.
2x400m
1. 62.....70
2. 70
Ok, this was difficult, legs were definitely tired now. I had recovered from the 200m but as soon as i started runningi just could'nt stride out, this is espically true with the second rep. I think i was almost going backwards for the last 100m on the 2nd rep, (i lost all my form on this rep)
(Not great times but great to have the drive, determination and discipline renewed!)
Wednesday
Box hill session again
I really enjoy this session so thought i would do it again (managed to drag hawkins with me as well).
3reps this time
1. 4.26.....11.16
2. 4.34.....8.52
3. 4.39
Legs were very much tired from yesterday so didnt really have much form with me but it felt good to do this session. Again it opend up my lungs and i was recoverying quicker. Although the 3rd rep was the slowest it felt the best. I think i ran up the hill slower but i got into a good rythem when it started to flattern out. (hawkins finsihed infornt of me on all three this time, I will get him again soon!)
Will do this session again but aim to cut recoveries i think, and then add another rep and try and go slightly further.
Thursday
Nonsuch relays. 1.8miles
10.43
going into this race i felt really flat, it felt like i had just done two days of good training. Again i didnt feel to bad aerobically but legs were tight and jelly.
It was'nt really much of a race as i was 4th leg and stuck in the middle of now where. I didnt start to well, tried to run relaxed as it was down hill.
However on the way back i felt pretty great. The form came back to me and i felt like a middle distance runner. One of the coaches said the home straight was 1200m, if this is true i did it in roughly 3.30min
Friday
Morning
58.38.....Ave 138.....Fin 149
1-124
2-108
Evening
30.37.....Fin 178.....Ave 160
1-141
2-119
opens up the lungs well
Today irrated my Achillies a little
Sunday 24 January 2010
23rd-29th
Saturday
nothing- revision
Sunday
800m race
1.59.8
The race was not as hard as i had thought and obvisouly now i think i could have gone faster. Found probably the first 200m the hardest as this was in 27seconds, this is probably right and reflects the training i have been doing as running as when the pace slowed back down to 30sec 200m i got quite comfortable again. Problem was i could not really pick up, change to a faster speed again.
Monday
Tuesday
Wednesday
Thursday
Friday
nothing- revision
Sunday
800m race
1.59.8
The race was not as hard as i had thought and obvisouly now i think i could have gone faster. Found probably the first 200m the hardest as this was in 27seconds, this is probably right and reflects the training i have been doing as running as when the pace slowed back down to 30sec 200m i got quite comfortable again. Problem was i could not really pick up, change to a faster speed again.
Monday
Tuesday
Wednesday
Thursday
Friday
Tuesday 19 January 2010
16th-22nd
Saturday
had planned to go to the track this morning but got dragged out last night ( i had planned to stay in and revise) and ended up staying out a lot later than i had wanted. Did not run today as i then had to revise all day.
Sunday
35min steady run. Just went out for a run, no pressure, getting fed up with exams so just wanted to get out side. Felt quite tired because i had been sitting in chair reading all day
Monday
43.37.....Ave 128....fin 143
had exams all day today so was prett tired and unmotivated, however flat mate was going so i joined her for a slow jog
Tuesday
morining- woke up feeling really ill an tired, went back to bed for an hour but ended up sleeping untll 13.00 which meant i had uni all day.
Evening-
went down to the running trackGot happily welcomed into a finnsih middle distance group, although there were only two of them today.
10x200m
All in 29 sec except for the last one which was 27. Had 2.30 min recovery except for the last two reps which i shortend to 1.30.
This felt really easy and relaxed although the 27 did feel a little tight and unuasll
I ahve been invitted to compete in an 800m race this Sunday.
The ytrack also has a farely good gym, has the basic bar weights.
Wednesday
morning- 52.59......Fin 147.....Ave 139
1-108
2-108
evening
31.59.....Fin 161.....Ave 155
+10min warm up and warm down (have to run through the city centre and you are always having to stop).
Think i have found a good route now so will try and this harder and faster. the problem is is that going down hill is quite slippery so i have to be careful and slow down making it difficult to keep speed. Otherwise things were ok, Hamstring seem a little tight but ok whilst and after running
Thusrday
16x300m track (flats)
61.....166.....51.....166
61..... ---.....53.....139
63..... ---.....41.....149
60..... ---.....45.....158
60.....166.....42.....165
61.....174.....47.....158
62.....176.....41.....163
62.....177.....46.....159
61.....176.....39.....167
63.....175.....42.....166
59.....178.....39.....170
61.....178.....48.....166
60.....175.....42.....173
57......184.....46.....171
57......183.....40.....178
55......186.....
1-147
2-123
Hamstrings were a little tight before starting, but once into the session they lossend .Felt fine running, really relaxed, prehaps a littke to relaxed as i think just naturally slow towards the end. Need to do more of these just to get the times faster and increase the rep numbers, not as comfortable as doing 20x200m, can'nt keep the same intensity
Friday
had planned to go to the track this morning but got dragged out last night ( i had planned to stay in and revise) and ended up staying out a lot later than i had wanted. Did not run today as i then had to revise all day.
Sunday
35min steady run. Just went out for a run, no pressure, getting fed up with exams so just wanted to get out side. Felt quite tired because i had been sitting in chair reading all day
Monday
43.37.....Ave 128....fin 143
had exams all day today so was prett tired and unmotivated, however flat mate was going so i joined her for a slow jog
Tuesday
morining- woke up feeling really ill an tired, went back to bed for an hour but ended up sleeping untll 13.00 which meant i had uni all day.
Evening-
went down to the running trackGot happily welcomed into a finnsih middle distance group, although there were only two of them today.
10x200m
All in 29 sec except for the last one which was 27. Had 2.30 min recovery except for the last two reps which i shortend to 1.30.
This felt really easy and relaxed although the 27 did feel a little tight and unuasll
I ahve been invitted to compete in an 800m race this Sunday.
The ytrack also has a farely good gym, has the basic bar weights.
Wednesday
morning- 52.59......Fin 147.....Ave 139
1-108
2-108
evening
31.59.....Fin 161.....Ave 155
+10min warm up and warm down (have to run through the city centre and you are always having to stop).
Think i have found a good route now so will try and this harder and faster. the problem is is that going down hill is quite slippery so i have to be careful and slow down making it difficult to keep speed. Otherwise things were ok, Hamstring seem a little tight but ok whilst and after running
Thusrday
16x300m track (flats)
61.....166.....51.....166
61..... ---.....53.....139
63..... ---.....41.....149
60..... ---.....45.....158
60.....166.....42.....165
61.....174.....47.....158
62.....176.....41.....163
62.....177.....46.....159
61.....176.....39.....167
63.....175.....42.....166
59.....178.....39.....170
61.....178.....48.....166
60.....175.....42.....173
57......184.....46.....171
57......183.....40.....178
55......186.....
1-147
2-123
Hamstrings were a little tight before starting, but once into the session they lossend .Felt fine running, really relaxed, prehaps a littke to relaxed as i think just naturally slow towards the end. Need to do more of these just to get the times faster and increase the rep numbers, not as comfortable as doing 20x200m, can'nt keep the same intensity
Friday
Monday 11 January 2010
9th-15th
Saturday
Basically had a lte night so sleeped in and had planned to go track later in the day, However every one was going to the suana and lake, somthing i really wanted to do so joined them
sunday
University had organsied trips for us round tampere so went with them in the morning but the ran out of time to run as we all went for a meal afterwards
Monday
morning-35.10....Fin 150.....Ave 159...Thought the route would have been longer. Tough on the legs though as it is cross country course and my feet kept sinking into the snow, good fun.
(Fast steady)
Evening-
14.09.....163.....43....136
12.40.....174.....09....170
8.19........152.....
was supposed to be a fartlek session but was not sure where i was going so ended up as a fast steady run but with a couple of hard bits inbetween.
Tuesday
Morning- 20x200m on indoor track, flats
35.....166.....55.....136
34..... ---.....52.....137
34..... ---.....53.....139
35..... ---.....53.....143
33.....173.....53.....144
34.....166.....52.....146
34.....169.....51.....150
34.....165.....50.....156
34.....174.....52.....155
34.....171.....48.....158
34.....167.....55.....158
34.....176.....52.....158
34.....175.....47.....163
35.....177.....43.....169
35.....174.....45.....168
35.....179.....46.....168
35.....180.....45.....172
34.....180.....44.....174
35.....183.....40.....175
34.....185.....
1-142
2-122
Am out this evening so wanted a good session today. ran 35min there and back aswell.
Run felt quite comftable, After about the 11th rep legs started to get quite heavey whilst running but recovered pretty quickly. Was aiming to stop once the recovery HR got to 175.
wednesday
morning- 42.37. Just went really slow and took it easy. woke up with a little bit of the shakes, might have messed around with my body a little yesterday as we all went into the suana and then jumped into the freezing lake about 5 times.
evening-
35min....Ave 159
tried doing a fartlek but the roads are too many so i am continuly starting and stopping when trying to get to the woods. Have not yet found a long enough route in the woods to allow me to run hard enough to raise HR. i think mx i got it to was about 167.
Thursday
morning- 53.16.....Fin 131.....Ave 143
1-103
2-99
Well i have no found out that you are not allowed to run on the Cross country skiing routes! Had some crazy man chasing me, screaming and shouting at me from a tractor, so ended up running through the forests, not on any sort of path for about 5min (it seemed a lot longer). Anyway found a walking path which is lit and i may beable to extend it. Problem is i am not sure where abouts i was running today as i can not find it on the map. i got very much disorientated as everything looks the same. Was good fun though and didnt really get that lost as i was out for less than an hour
Friday
Basically had a lte night so sleeped in and had planned to go track later in the day, However every one was going to the suana and lake, somthing i really wanted to do so joined them
sunday
University had organsied trips for us round tampere so went with them in the morning but the ran out of time to run as we all went for a meal afterwards
Monday
morning-35.10....Fin 150.....Ave 159...Thought the route would have been longer. Tough on the legs though as it is cross country course and my feet kept sinking into the snow, good fun.
(Fast steady)
Evening-
14.09.....163.....43....136
12.40.....174.....09....170
8.19........152.....
was supposed to be a fartlek session but was not sure where i was going so ended up as a fast steady run but with a couple of hard bits inbetween.
Tuesday
Morning- 20x200m on indoor track, flats
35.....166.....55.....136
34..... ---.....52.....137
34..... ---.....53.....139
35..... ---.....53.....143
33.....173.....53.....144
34.....166.....52.....146
34.....169.....51.....150
34.....165.....50.....156
34.....174.....52.....155
34.....171.....48.....158
34.....167.....55.....158
34.....176.....52.....158
34.....175.....47.....163
35.....177.....43.....169
35.....174.....45.....168
35.....179.....46.....168
35.....180.....45.....172
34.....180.....44.....174
35.....183.....40.....175
34.....185.....
1-142
2-122
Am out this evening so wanted a good session today. ran 35min there and back aswell.
Run felt quite comftable, After about the 11th rep legs started to get quite heavey whilst running but recovered pretty quickly. Was aiming to stop once the recovery HR got to 175.
wednesday
morning- 42.37. Just went really slow and took it easy. woke up with a little bit of the shakes, might have messed around with my body a little yesterday as we all went into the suana and then jumped into the freezing lake about 5 times.
evening-
35min....Ave 159
tried doing a fartlek but the roads are too many so i am continuly starting and stopping when trying to get to the woods. Have not yet found a long enough route in the woods to allow me to run hard enough to raise HR. i think mx i got it to was about 167.
Thursday
morning- 53.16.....Fin 131.....Ave 143
1-103
2-99
Well i have no found out that you are not allowed to run on the Cross country skiing routes! Had some crazy man chasing me, screaming and shouting at me from a tractor, so ended up running through the forests, not on any sort of path for about 5min (it seemed a lot longer). Anyway found a walking path which is lit and i may beable to extend it. Problem is i am not sure where abouts i was running today as i can not find it on the map. i got very much disorientated as everything looks the same. Was good fun though and didnt really get that lost as i was out for less than an hour
Friday
4th-8th
Monday
Settling in, bought maps and had whole day at uni
Tuesday
74min explore run. Found the indoor running track about 35mins run away from my halls.
Was very cold - 15 so just wrapped up warm and ran slowly
Wednesday
-24 so ran very slowly for 60min round the woods, which i think is a cross country ski route
Thursday
Walking all day, went expoloring with flat mates out to the lakes, prob 4hours
Friday
48.08....Fin 126.....Ave 128
-21, still very cold
Settling in, bought maps and had whole day at uni
Tuesday
74min explore run. Found the indoor running track about 35mins run away from my halls.
Was very cold - 15 so just wrapped up warm and ran slowly
Wednesday
-24 so ran very slowly for 60min round the woods, which i think is a cross country ski route
Thursday
Walking all day, went expoloring with flat mates out to the lakes, prob 4hours
Friday
48.08....Fin 126.....Ave 128
-21, still very cold
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