Saturday
2 and a bit mile relays on road- nottingham
went off to fast , tried keeping up with Rob Hodges from Loughborough for what seemed like ages but was probably only 1-2min! After about 6mins i started to really struggle.
I ran 11.20
My 800m counter parts ran about 10.40
Sunday
90.38.....Ave 144.....Fin 146
1-122
2-109
this felt very slow and the HR seemed to go quite high but it was actually my fastest time for this route so was quite surprised as it did not feel sharp at all.
Monday
Midday-
............48.......50.......30.......31.......25.......32.......25.......23
...........155.....152.....171.....168.....172.....167.....169.....173
9.46...5.34....4.10.....2.27...4.08.....4.19...2.10....2.31.....72
172.....176.....171.....178.....179.....178.....178.....177.....181
.18.......19.......74
179.....180.....165
.81.......66........40
181.....181.....182
1-147
2-126
Totel Time= 45.39 (this was over 10mins faster over the same route)
ok i think you were defiantlt right aboout using power to run as the thrird rep felt very starnge after such a short recovery, legs didnt really feel like they were striding out but was still moving ok. It was the next rep where i struggled and only manged 2.27mins so i think i went of to fast here, but i also didnt get up the hills that effeciant and my calfs also got very tight. Felt very strange.
However after this rep and the recovery i felt quite strong and fluent again for the next rep. this was also the case for the other reps in the 2min range as i think i recoverd quite well and started quite strong and powerful, so basically 2-3min reps i recover quite well but those in the 4mins it felt alot more of a slog at the begining of the rep
Evening- 5km route
Totel Time = 20.47
............31........47.......34......25
...........136?....161.....166.....169
3.54.....3.........3......2.04.....6.30
167.....172.....176.....174.....178
1-141
2-121
plotted out 5km on map and bascically just free ran it and jogged the recovery. Actually quite a good run....didnt intend to train twice today but was feeling good (and was also getting slightly board) the last rep i thought went well as i manged to sustain quite a good pace although the 800m was on a slight down hill.
Tuesday
morning- rest
evening- 12x70sec on track with 1min recoveries
.............1..........1.........1.........64.......70.......65.......65.......66.......1.........1..........1
...........145.....152.....158.....161.....164.....159.....163.....166.....167.....166.....169
.70.......70.......70.......70.......66.......60.......65.......65......70.......70.......66.......50
163.....178.....182.....184.....184.....182.....186.....183.....186.....181.....180.....180
3-126
found this quite a difficuilt session.
the first four reps i felt really good and was in the front of the middle group for all 90seconds. However from then on i would have a good 200-300m and then from then on i would fall back with my legs feeling pretty tired and feeling very short of breath whilst running.
the last rep my breathing was dreadful, the breaths were very short and generally seemed quite ineffeciant. the last two reps i was struggling to get past 300m with 200m-300m slowing quite a bit although the last rep i did 300m in 50seconds so was probably quicker than than any off my other reps except the first four. looking at the HR seems strange as the HR was pretty much at its lowest here.
Wednesday
Lunch
.............2..........2.........2........2..........2.........2.........2.........2.........2.........2...........2
...........109.....125.....125.....137.....135.....134.....135.....145.....142.....144.....144
..2.........2..........2.........2........2..........2.........2...........2.........2.........2.........2..........2..
157.....154.....165.....157.....158.....159.....166.....162.....164.....165.....162.....167
1-126
2-115
legs were aching a little from yesterday so the first couple of reps were tight but i was moving ok by the end.
Evening-
Circuits
not finding this as hard as i used to
After session did 6 or 7 300m? (1min runs) with 100m/less recovery on grass. got into this suprisingly well didnt feel to tight at all
Thurday
Morning-rest (a lateish night)
evening-
joined Gandhi's elite group (and to be honest found my self pretty neverous)
Bacically we did hurdle work which i picked up quite quickly but i could feel it working my hips which is good as i do not do any excerises focused on this area.
we also did high knee excersies with strides and then the final exersise was about 120m run at 5km pace, 1500m and 800m. stopped and turned around was the recovery. after the three reps complte walked back and did it once more. Supposed to focus on technique and speed...i was ok at at the first two paces but 800m pace unbelelivably tight!
Gandhi has invitted me back till easter so that gives me 3 weeks! He also said he does the same thing on Monday morning at 8.30 if i would like to go to that, should i do this as well?
the session was about 1hr 10min long.
After this i jogged a little and did free running
............35.......28.......19.......26......22........21.......17.......49......54
...........151.....159.....169.....166.....170.....171.....173.....168.....170
10.52. 6.30..6.30.....6.19....4.46...3.40....2.51...1.39......37.......34
171.....169.....168.....170.....173.....173.....175.....176.....174.....177
1-139
2-126
Time= 48.54
took this a little slower and free ran the whole way so was not really aware of how long i had been running for, so was pleased about the first 4reps which i found relativly easy and they were longer than expected.
also did not really notice, or affected by the short recovery and i still seemed quite powerful. the first minute of the 4th rep was quite flat (lacked power) but got back into things. Again the worst rep was probably the 3.40min were i noticed a bit of lack on the old power front. After running for 40mins i got really comfatble and the last four reps seemed really quick (last two i ran fast up a hill with quickish jog back)
enjoyed this session...i quite like the short recoveries...doesnt give you any time to think about any aches and pains!
Friday
3 comments:
Tuesday operating in new chemical territory thats why, The feeling is lactate and nothing else. Short recoveries are hard anrt they?? It takes about 4 sessions to get the body to play so dont worry if you struggle the whole of this block. When you start doiung shorter and longer rests you will jump quickly to higher performance. This week will be hard on your system, enjoy it.
It is inrersting how much work you are now able to do. I suspect that your body overall is quite tired from this winter. when you cut the volume I shall expect to see some surprises on some of the short runs.
Clearly lacate work needs work, but we knew that. You are getting stronger in aerobic conditions but have not mastered dealing with low levels of lacate without slowing. This takes time.
After the circuits now I only want you to do race pace work for 800 or 1500, no slower. That post stress adaptation is important. 3-6x150/200 will be fine for the 8oos, 300s are good for 1500 speed but I want to see these under 50 secs.
You are adapting really quickly. yes do the monday george session. I feel that working with the others will give you a clear understanding of where you are in the big schemeof things, and perhaps some confidence that you are really in great shape.
You have to be to do what you are doing...........
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