Saturday
1.9miles rely at wimblodon comman
10.21 (first leg).....10seconds quicker than last year
am pleased as i was put on first leg which i was not really happy with as we got stuck in traffic which meant i had 30mins to warm up so i reckon i might have gone faster with a better warm up, although i did a ok job with this warm up, just ran everything faster.
ran comftable and strong apart from 5-6min where i lost my tempo a little and ended up losing ground on the front two runners
Sunday
89.37.....Fin 149.....Ave 142
1-109
2-109
had irrated my hamstring from yesterday which meant the first 30mins was really uncomfatble, was limp running as it were. however ran it off and the rest off the run was ok but finsihed frustrated.
Hamstring has been fine since, the physio said this may happen when i pulled it in the summer, he described it as a "ex-girlfriend who continues to hang about"
Monday
SNOW.....and lots of it, well dont know how it compares with Riga but i have never seen so much snow.
so me and Hawkins basically spent 8 1/2 hours walking and playing in the snow (+ 1hour for lunch and a couple of hours for tea), found lots of untouched snow which we ran through, couple of sprints, was up hill and as well as this the snow averaged upto my knee up on epsom downs, basically i slept very well that night
Tuesday
dont think i will run today, will see how i feel but am feeling the slight effects of yesterdays adventure....still snowing
Wednesday
Morning- 50.40.....fin 137.....ave 133
1-111
2-100
ran in the snow found it easier to run in the thick snow than the icy path, the run was slow (although it was not easy) was probably 10-15mins slower but i thought i was moving through the snow pretty good.
i recreated one of your moments from your blog, apart from i didnt slip over just out side the door, i fell right next to the main road in full view off everyone!!
Evening- 20x50-60m, gradual hill in ankle deep snow
1-5 reps....Ave 12sec....................36sec rec
HR 150-165............150-154
6-10reps....Ave 12sec....................36-40sec rec
HR 164-171 ...........158-160
11-15rep....Ave (11,12) 12sec (13,14,15) 11sec........38-40
HR 163-168.........................................162-168
16-20rep....Ave 11.........................38-40
HR 170-175..............164-169
1-138
2-114
was not quite sure what i was going to do for a session today as roads are still very slippery and some of the snow has frozzen, found this grass patch with a median incline and warmed up to see how i was feeling....planned on doing 5-10 fast but after first rep decided against it and ran at about 3k pace with jog recovery
i felt really good, it was generally relaxed running, i was trying to look good. i didnt set out to complte a certian number of reps just ran untill my HR finished a rep higher than 175.
Thursday
Travelling all day so didnt get a chance to run
Friday
2 comments:
This sort of short run is what you must become very good at. When you do fartlek this is the sort of tempo you need to develop lots of times until you can do it in your sleep. 10 seconds off a poor warm up and after exams is not bad at all. A smooth lead up might have seen 20 seconds or more.
So get your head round lots of race pace work in your fartlek for the National. Hard 2-3k runs over every type of terrain to get you in the mood! Go for it. Run fast, and run faster.
Snow in UK sounds fun. Mine is rock hard here and the tracks are just rivers of ice like mirrors. Good fun except for trying to turn corners!!!
Any training is good training so just do what you can. Just be careful about falling.
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