Saturday
7.5 miles wimblodn comman
50.00min
was a ran od thirds. the first two laps were awful was not feeling good at all and was also using it as a warm up (hawkins slept through his alarm so we had 20mins to warm up)
the two laps combined the time was 35mins. the last lap i got my confidence back and started to enjoy the race....last lap was 15mins compared to about 17.30 with the others.
the last lap i generally thought i could have sustained this for another 10mins or so was running really well and very relaxed....so need to find a way of warming up so i am in this state when the race starts.
not sure if i should do 10mins hard or build up over 30-40mins from steady running
Sunday
116.02.....Fin 141.....Av3 134....Max 142
1- 110
2- 105
felt pretty drained when finished, legs where espically tired
Monday
Morning- 46.25.....Fin 147.....Ave 137.....Max 152
1-111
2-108
quite tight this morning and not really fresh, ran quite flat footed, however was moving pretty steadily
Tuesday
had a very late night and was not in the mood to run
Wednesday
Christmas eve was busy with family and could not find time to run
Thursday
chrstmas, again busy with family
Friday
felt liked doing a 20min hardish run. ran 20min warm up and the hard 20mins in the morning on the downs. the distance was probably just over 3.6miles, felt a little tight as i hadnt ran for couple of days
1 comment:
We have talked before about warm ups and getting them right. I think for cross country you need 20mins or so easy running then some strides to loosen the legs 2-3 sustained runs at race pace to get yourself used to it. These should be 600m plus with a good jog recovery. that way you should have got the right muscles working at the right chemistry when you start.
the problm that you have to overcome by clever thinking and running is that you tend to take the chemistry of the last session forward into the next one (am looking out of the window at serious large flakes of snow)Somehow you need to leave yourself feeling fast and comfortable at the end ofe ach session and then warm up so that you feel the same for the next one.Notice that monday you took the poor techniwue forward as well. You need to be careful with this because you do not want to reinforce bad things!!. It may mean stopping the run, doing exercises and drills, then continuing, or just running less and trying to sort out the style as you go along.
Food for thought.
Somehow I feel that you are not far from a really good run with fast striding all the way. But I may be wrong. it could take a few months more yet - but it is coming.
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