Saturday
4x4min (2min recovery) and then 6x200m? 1500m pace jog back
.............2..........2..........2
...........141......149.....147
..4........4...........4..........4
185.....190.....189.....193
6.30min rest
...........1.28...1.23.....1.17....1.18....1.11
...........164......169.....175.....175.....181
.27.......28.......28........28.......27.......27
173.....180.....184.....183.....189.....184
1-164
(4x4min) Ran with my 1.56 800m Friend and we were equall all the way round although he did lead on the 3rd rep. it was about 5km pace i tried to keep relaxed and i felt good and comfortable. it was not flat out and i didnt feel to bad after the final rep but i know stuart (1.56 friend) was defiantly running in more lactic than me as he was on the floor after the last rep.
(6x200m) the first rep for this felt strane but from then on got better. the first three i did with my group and i was leading but i found that the others were not recovering so ran to catch up with the group i trained with on thursdays on the drills and did the last three with them.
i was bottom three for the first rep in this group and then last for the other two but this is because the other two dropped out ( a second year and a thrid year) and the leader are (i think) in there early-mid tweenties and i was not to far behind them so i was pleased.
Sunday
87.41.....Fin 144.....Ave 145
1-114
2-110
Monday
morining
Joined Gandy's drill group. Did roughly the same as last week....Hurdles and high knee exercies and a couple of 1500m pace strides. legs were aching a little after session so just jogged back home
afternoon
.............37.......22.......29......18.......20.......18.......25......16.......59.......60
...........163.....168.....171.....169.....172.....173.....170.....173.....164.....171
10.06..5.21...4.47...4.07......5.42....3.22....3.13...1.20....1.21......32.......31
173.....182.....180.....174.....176.....178.....179.....179.....181.....178.....179
1-152
2-127
Time= 45.34
Ran with a friend so probably pushed slightly harder than ussal but other wise the run was ok. didnt really start movin fastish untill the 6th rep, the couple before it didnt feel as if i was moving as well.
Tuesday
Evening
20x 1min hill
.............86......80.......78.......79.......80.......76.......79.........77........81.......81.......77
...........153.....151.....157.....156.....157.....161.....158.....164.....164.....165.....167
.58.......58.......60.......59.......58.......59.......58.......59.........58.......57.......56.......56
162.....165.....170.....173.....173.....176.....176.....177......178.....179.....181.....181
.78.......76.......76.......76........75......81........77........77
167.....166.....172.....168.....170.....167.....170.....171
.58.......55.......56.......57.......57.......54.......54........53
181.....181.....183.....182.....184.....183.....183.....184
5-10km pace pretty steep hill
accidently joined the sub 4min group
the whole group went of very fast but me and three others held back and basically kept it steady the whole session. by about the 8th rep we were catching them up. people dropping out betwen 12-16 reps and the last three reps i was the only one running...felt very strange
i felt like i could of gone all night. the last three were my quickest yet i didnt relise i was running faster was not putting any more effort in than before.
didnt look at watch really execpt for recoveries
Wednesday
Lunch
13x2min
.............2.........2..........2........2..........2........2..........2..........2.......1.54
...........126.....131.....133.....126.....134.....143.....137.....146.....150
..2.........2.........2.......1.50....2.10......2........2..........2......2.04.......2
152.....151.....160.....165.....161.....161.....157.....159.....162.....158
..2.......2.06......2
148.....140.....142
1.54......2..........2
165.....160.....164
1-124
2-116
run was quite uncomfatble and frustrating, and was not untill the last few reps that it was starting to get comfatble....the last rep was the best and felt ok
Thursday
Evening
.............32......12.........22.......17
............153.....163.....164.....159
11.09..2.57...5.37.....3.57...2.08
170.....165.....172.....166.....167
1-125
2-109
was feeling ok...legs were tired during the reps but i was running well and at a lower heart rate than normal. however this last rep i got very tired in, and although moving well could not run any faster, just above my ankles also started to ache on the way down hill so i just called it a night and jogged 10mins home.
Friday
3 comments:
SOunds like a super Saturday session. Great stuff.
Well well what a remarkable week. Tuesday evening hill session was clearly the best thing you have done in your life and shows that what we have done is working and your underlying strength is developing really well. At some stage you will be running slower than the others are running fast!!!
Wednesday 2 on 2 off shows that you still have chemical and neuromuscular discomfort around the top of red and bottom of white. It is not the end of the world but it is important in the long run because (I am guessing and want an answer please) this is the sort of pace that will get you great times on the road and country in future. It is also the area that stresses the red properly because the white is not helping too much!!!!
It shows that you should be in the sub 4 group and that you can and should run well over 1500. Feel proud of yourself for 5 minutes, then get back to work....
Good. Out of sugar. If you are tired saturday rest or just do half a session. You need to stay fresh.
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