Saturday, Sunday
travelling on the saturday and then had family events on the sunday so was mentaly tired and not in the mood to run
Monday
morning
7x300m with about 100m jog recovery, 1500m pace
.............59.....1.21...1.13.....1.23....1.14....1.19
...........158.....152.....154.....158.....161.....164
.52.......56.......57.......56.......59......56........57
167.....178.....175.....180.....184.....181.....184
1-157
2-129
still trying to find the right speeds here, ran in flats felt ok, but seems slow for 300m, thinking maybe i should have had slightly longer recoveries. otherwise felt good and i know i can improve on this session
Evening
4x300m (up hill in park) 800m pace
.......6.44.......6.56.......6.39
........123.........126.......122
44.....43..........43..........43
1-141
2-123
enjoyed this session, better than this morning as well. i seemed to recover quite quickly as well, HR was going down to 110 by 4-5min
tried to remain as relaxed as possiable and accelrate on the last 150m shorteing my stride
Tuesday
evening
joined 400m group, spent 40min just doing strides and hill sprints while the group did hurdle work, the session was 5x200m track with 3min recovery, in 25seconds
i did 3x200m 6min recovery
1- 25.1......7.19
2-25.4......7.01
3-25.8
4x40m sprints
whilst running it felt like i was going flat out but i when finishing i was not tired. i struggled to get going as all of the 400m group had better accelration and got ahead of me, however after 100m i started to get going and ran comftable at the front of the group. however it was clear that the others were all running in lactic....it seemed like a really hard session.
Wednesday
13.20.....ave 177.....fin 189
1-156
2-128
did my normal 15min route...although i think last year i got it down to 14mins. would have carried on going but i had a slight problem.
from this run i have feiantly improved running up the hill, as i was probably only about 10-20seconds faster after 10mins which is on the flat but then going up hill must have taken a ood 30 seconds off in 3mins. kept the intenisty throughout and never really faded so better than last year.
i will extend this route next time i do it.
Thursday
morning
3xhill sprints
2xhill strides
3xhill sprints
2x300m strides
a relaxed session, working on techinique and getting my legs moving quickly.
evening
10x300m on epsom downs
............50......66........80......55.......84.......69.......73.......60........69
...........155.....143.....150.....158.....156.....158.....166.....166....172
.60......54.......61........52......62.......53.......58.......54.......59........52
171.....174.....180.....175.....184.....180.....189.....184.....187.....188
1-150
2-128
Up and then down. im thinking that it is 300m but not 100% sure. i was running quite comftabley, it wasnt complty relaxed but felt strong on the way up and then probably relaxed to much on the way down. again still need to practice at this speed, although i was starting to get into the last 4 reps...these went very quickly were as the first half the reps felt very long.
i will do this session again next week but on a route that i know is 300m
2 comments:
The 1500m session just needs more work. Dont increase the recoveries yet and keep trying to do 10. Try to do three sessions and see how they change. If they dont we will look again.
I suspect that you may be running too slowly for the 1500m pace so your technique is not as good. It can be qite challenging at first because you need to use power to get the speed but it has to be done carefully or you blow up at 800m. This is why you need to do longer and longer reps at race pace to get used to speed endurance.
I think that you need to go on the track and do a session getting used to running between 45 and 48 and also do 400s in 60-64. You probably need a 2-300 hundred reps at this speed before you will adapt.
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