Saturday
Cross country 10km (Northampton)
41.36- dissapointing, run was very inconistant, would be running well, striding out well and then would suddenly lose it and would almost be dragging my feet along ground and would lose places...would then recover and as soon as some one would challange me i would easily pick up pace and stride comftably but would then again lose rythem
this happend for all of the race and never really got going untill last 10min of race where i think i was running well and strong but by this time i was away from the good runners so can not really say if i was running fast as i was taking over people that really should never have been in front of me......this might be a psycolgical thing as i do lose consintration on these races
Sunday
133.04....ave 136....Fin 146
1-120
2-110
was slow, was over 13min slower than last time i did this route (monday 24th), was running slow and hr would just be very high and would never really recover if i slowed down....jumped high on the hills.
i did have a late night last night and was also drinking as it was my birthday but woke up this morning fine
Monday
Evening- 35.19.....Fin 173.....Ave 154.....Max 173
1-135
2-116
Tuesday
Morning- 61.54.....Ave 134......Fin 142.....Max 146
1-115
2-104
the run was fine, was probably bit slower as the roads were quite icey, im guessing i lack a bit of fittness as the first minute recovery is not to great but i feel better now and i assume the second minute shows this.
Evening- 24x1min
............60......60.......60......60......60.......63......60.........74
...........146.....146.....159.....153.....151.....156.....158.....158
.60.......60.....60......60.......60......56......58.......46........53
168.....166.....170.....169.....177.....175.....174.....179.....180
.65.......72.....63......63.......63.......69......66.......65.......68
161.....155.....154.....156.....154.....160.....158.....161.....165
.48......56.....56......56.......50.......53......55.......51........51
179.....176.....181.....178.....184.....179.....179.....179.....180
.67........71........76......79........70.......70
160.....165......158.....151.....156.....154
.49.......42.......41.....50......49........46
180.....181.....179.....180.....176.....177
1- 135
just ran till legs started to tire-started to go into stress, happend manily in the muddy area, generally was leading the second pack but the group is very close and cutting a corner could put you near the front so it is hard to compare
Wednesday
Morning- 49.22.....Fin 158.....Ave 155.....Max 166
1-123
2-112
Circuits and 2mins hard run...planning on building up
Thursday
Morning- 45.48....Fin 147.....Ave 133.....Max 147
1-104
2-103
although feeling pretty good i didnt want to risk it and go for the full hour, was still quite a slow run but was glad to see my recoveries going back to normal
Evening- 3x 1 ,2 ,3 mins
..........30......60.......90.......90.......60......30.......30.......60
.........151.....139.....144.....145.....152.....172.....167.....154
.1.......2.......3.......3..........2.......1.........1.........2........3
---.....---.....162.....169.....173.....177.....180.....177.....178
1-140
2-118
was feeling surprisingly fresh and was quite easily crusing along what i felt was quite fast untill the last minute of the last rep where i started to slow
Friday
rest
4 comments:
Well a hard race and a late night will easily account for a slow time. Not to worry too much.
I think that the race just reflects the last week or so. Your brain computer simply does not know where to go to find the right chemical output so it searches up and down the system and never quite settles anywhere. This is also normal and has happened to me in the WC. I think that next year when you are doing more race paced fartlek your race performances will show more consistency of delivery and your ability much more. Robb Hough came about 38th in the national one year and then was number one at the chase and went to the WC. Cross is very fickle, especially early season when the body is still trying to sort out what you want. Your training is fine and the most important thing now is to get back to consistency of mileage, week on week.
the great Jim Alder Morpeth, European marathon champ, used to say to his athletes, dont dig up your tatties to see if they are growed! It is good advice. Trust your work and dont worry if races dont show what you are doing.
Please though just look back carefully at pulse rates and make sure that you are getting enough work between 150 and 165. This is a key [pulse area both for the early part of races and for recovery on hard interval sessions.
i think that the last month i have probably not done enough at the 150-65 range has averaged out to about once a week, i will likly do this pulse tomorrow some time
Yes please. Look at it like a pyramid
You need one long run, several slow steady, 2 steady (in the 150-165) one fast (threshold) and one maximum
Going back to my comment on email about races. You can see that the last run you did before the race was slow and the session before that was circuits and slow again. Your poor body had no idea what to do to go fats. You really needed 5-8 mins hard on thursday or friday to refresh the chemical memories. You will know next time.
Wednesday mornings I want you to run steadily and easily as you feel rather than as you feel you ought to run. Tuesdays are hard so just let your body decide the discipline. Then afterwards look at the watch and see what you did. I would prefert o see the pulse a little lower than at present because I dong think you are giving your body enough recovery from the previous hard session.
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