saturday
4x200m steep hill on road with possabilty of running 300m flat (in relaity only managed 30-50m on flat)
...........5.07...5.38....7.03
...........128.....131.....128
.56.......59.......56.......56
179.....182.....180.....178
1-157
2-139
(all recovery HR went down to 120 but just before i ran it would jump)
this hill was steep, think i over estimated my ability on this as it was hard. Tried running it like a 400m race- first 100m tried going off fast and then relaxng for 50m and the kicking it back up again but really the hill was steep so it didnt feel fast, felt actually quite heavy and weak in the hips.
wanted to run further on the flat but as soon as i got on the flat i found i was exchusted and rfreally struggled to stride out
Positives- i was shatterd after each reps esspically the last two (felt dizzy on the fourth) yet my heat rate never went really high so im guessing that shows my fittness isnt to bad and if i get a good period of work in my lungs (which hasnt really been worked hard all winter) will become more efficent and stronger allowing me to run faster .
Sunday
90.59.....Fin 149.....Ave 141
1-120
2-111
was not my usal route (this was very icy) so just ran on the roads. run was consistant stayed above the 140s most of the way and i rember legs feeling tired by the end but am feeling good now.
Monday
Morning-
..........2.05....2.49....2.01....8.10
...........133.....130.....116.....149
8.52....4.21...6.20....53......1.56
167.....167.....160.....150.....164
1-115
2-110
Unfortualy it snowed last night (not as much as it has done) which meant it was very icy and slippery this morning. the First two reps were ok the first one was the best- HR got up to 174 and i was cautiouly floating. however after that the run got slower with several quick bursts where the ground was not stable(mainly on grass) but by the end it turned into a steady run except last rep which was good ground but it felt very strange.....A very Frustrating run.
evening-
15.20.....Fin 173.....Ave 167
1-28
2-116
was short on time this evening as my hall had organised a dinner which i needed to attend
the run i felt good and it went very quickly and effortlessley.
Hr got to 175 after 7.30mins but goinging down hill it went down to 160ish which i then picked the pace up for the last 4-5mins. the last 2-3mins my calfs were feeling quite tight but kept my form and generally tried to stay as relaxed as possiable.
Tuesday
Morning-
----- ..2.22....3.08...2.23....2.00...1.55....1.55....1.50....1.44....65......1.17
----- ..148.....144.....140.....154.....144.....144.....149....158.....153.....154
9.28...3.39.....2.47....2.57....2.32...2.50....2.45.....60......53.....1.14....1.25
175.....176.....174.....175.....176.....180.....172.....177.....176.....176.....178
Total Time- 50.22
1-139
2-118
First proper farlek and it was good fun. felt like i was running well, i had certian range of times i was aiming for and all of the reps were at the bottom end, stoped running when HR got near 175 but also when i could feel i was going to have to put more effort in.
the best rep i thought was the 4th rep where the HR went to 175 quite quickly but manged to keep it there for at least 30-40seconds.
One question
with the recoveries do i just go when i feel ready? Remmember you saying that you dont want the HR to drop unnaturally but looking at the recovery times they seem kind of short for the first couple of reps but i felt quite good at the time, but those reps the HR did rise quite quickly
Evening
5x900m hill
..........4.07...4.16.....4.25...4.34
...........150.....150.....149.....153
2.58...3.02...2.49...2.46...2.35
175.....176.....183.....191.....188
tried to do what you said on the phone, stayed at the back of the group for the first three and then tried to lead the last two whilst still trying to float. i did this except one went alot faster at the begging and i never manged t ctach him. these are not the eilte runners but there is a 1.54 and 1.56 runner and a good cross country runner with the others being made up of those that work very hard in training
i did have a longer recovery though than every one else...the group tended to race the recovery as well which i didnt want to do so i joined the group about 50m from the start.
is this the right intensity for a hard/qulity session if ido this once a week
Wednesday
Lunch
1,2,3min x3
............35.......1........1.30....1.36.....1........40.......40........1
...........142....135.....138.....139.....149.....154.....155.....147
..1.........2........3......2.47....2.06....1.........1........1.33......3
147.....157.....161.....165.....164.....168.....167.....169.....171
1-131
2-113
physically my legs were aching from last nights session so i push it at all on this, on the whole i free ran but i set speeds that i thought would last a minium of 1/2/3mins and on the whole was quite accurate
Evening-
circuits but were half hearted as i was generally pretty tired and had not fully recoverd from the sesson at lunch time
Thursday
am going to see how circuits go tonight but i imagine that i may take this day easy or rest as i have had to intense sessions this week and have a race this weekedn. i also imagine my legs will need a rest and some time to adpat.
Rest
Friday
rest
4 comments:
I would say that this is much too fast. It is meant to be 5 and 10K pace work not 400. I dont want high speed yet for several months. So back down a big bit please. I would rather see 12-15 x 500m with a slow jog back than 4. Remember you are trying to aerate the white muscle not use the anaerobic processes. If you do not get this right you will kill the muscle before the summer is reached.
Re read my plan again. perhaps I have not made myself clear enough. G
Sorry. in one of the emails you sent you mentioned two hill sessions- one where the whole session counted =12-20reps and the other where each rep counted and with this you said "you have to run fast with the same head as you use for 400m" and this is what i was going for today...it is to early to be doing this then?
so it has to be crusing pace all week, every day (when i am feeling fresh)
Tuesday looked super. I am sure that your instinct is right for recoveries. I always found that I needed much longer towards the end of the session.
What you must do is make sure that you develop sessions that work the 150-160 and 160-170 range well too. 1 on 1 off can usually be kept below 160 for 10 reps if you jog the off slowly, for longer you may have to stop at 170 to keep the session flowing. The third level like tuesday as the spring progresses you will need to push gradually harder so that by the end of may you are on 185 or more each rep. Recoveries will probably stay much the same if you get the progress right.
But one thing to do is to try to start slower to increase the length of time running. If you do this then you can get your 2min15 runs to 4 mins. On normal sessions I would like to see more reps around this time or a bit longer because you need this amount of enzymes for 1500m. That is why Coe used to run his 6x2mins to ensure that his body was used to the distance.
But early days.It has been a super start this week.
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