Saturday
RAF match with Lough, conditions were very windy on the home stright with no wind on the back
800m- 1.59.5- was a very strange run as no one wanted to take the race on. i ended up at the front and tried to run comftabley but fast...went through first lap in 60sec which was a suprise as it felt alot faster. ended up being overtaken with 150m left by 2 athletes. one i managed to over take again with 50m left
30min later
400m- 52.6. this was frustrating as i was still in 800m mode and did the first 200m horriably slow. i was cought by most athletes by 150m (i was in 7th lane). however manged to pick up my speed in the last 150m and caught alot of the pack as i reckon most of themdied in the wind, i was not to affected by it.
Sunday
70.07....Fin 173.....Ave 156.....Max 177
1-137
2-124
Monday
mid morning
4x hill sprints as part of warm up
10x 270m, Up hill, down hill
............88.......76.......83.......80.......84.......82.......91.......80.......90
............138.....151.....153.....157.....157.....160.....164.....164.....160
.44.......45......44.......42.......43.......42.......43.......42.......43......41
160.....171.....178.....181.....182.....178.....179.....178.....186.....182
1-157
2-131
wet a quite windy but the session felt do able but each rep seemed slight more intense than i have done before which i guess means the recoveries are improving
(was quite annoyed though, holywell, the grass bit that we trainined on when you came over, half of it is having building work on it which means i dont really have a stright bit of grass to train on, i will have to start looking again! luckly the hill is still there but you have to now start half way up the hill instead of being able to run from the flat)
Evening
4x300m on flat grass
1. 41.1........6.55- Ave 124
2. 40.3.......7.27- Ave 127
3. 40.1.......7.40- Ave 127
4. 40.8.......
1-148
2-130
sun came out so fancied doing another session. everything felt quite good. tried to accelrate halfway through and then get back into a fast stride. recoverying quick although was feeling slighty tired just before the 4th rep and could feel my legs slowing on this rep
Tuesday
Mid-morining
8x150m on grass with gradual slope
1. 18.4.......5.20.....Ave 115
2. 18.9.......5.05.....Ave 121
3. 18.7.......5.00.....Ave 117
4. 18.9.......5.55.....Ave 120
5. 18.8.......5.26.....Ave 123
6. 19.4.......5.39.....Ave 124
7. 19.4.......6.00.....Ave 124
8. 19.6.......
1-135
2-119
By the 5th rep could feel my leg speed slowing and generally the sharpness falling
this may be becasue i have not fast sessions with more than 4/5 reps. During the rest of the day i could still feel the after affects of this session, with the legs almost feeling airey.
Evening- 4x300m ish
was feeling quite lazy but friends knocked for me an asked if i wanted to do some 300s. so i did but sort of toook it as a relaxed playful session
1- 47.9.......2.57
2- 45.2.......7.09
3- 43.7.......7.58
4- 43.6
As i got into this session i started to run better and faster. It was wet i ended up slowing down quite alot on the corners but meant i tried focusing on accelration.
Wednesday
Evening- 4x300m
1. 38.3.......8.20
2. 38.3.......8.01
3. 37.9.......9.24
4. 45.8...........Footballers started setting up on my course so i just free ran
1-152
2-132
Same grass as the one i did on monday evening and was quite a bit faster! The third rep which was the fastest did not feel that fast so was suprised. Legs were starting to get tired and probably would have done one more if the footballers and cricket lot werent setting up.
Thursday
Evening- 3xfree running, walk back recovery
1. 65.......175.......7.28.....Ave 120
2. 68.......171.......8.48.....Ave 126
3. 70.......184.......
1-155
2-131
went further and faster each time with the last rep running futherest and tried increasing leg speed for the last 100m. the last rep was about 500m i think, maybe a litlle less. i dont think the other two were fast enough, they were roughly between 400m (first rep) and 450m second rep, however i was quite comftable
Friday
Sunday, 26 April 2009
Sunday, 19 April 2009
18th-24th
Saturday
Kingston and Sward Comp
800m= 1.59.05, first lap= 56. comftable upuntill about 250m to go.
i probably kicked to early. was finding the pace quite easy and the leader was slowing so i took the lead and picked it up after 320m and then basically lost all form with 150m togo.
400m rely
last leg= 51.9= felt strong and fast all way around, was quickest lap in my team and i was catching the leader. could feel legs getting heavey over last 50m but rememberd my arms which kept me going. dont think i used my arms enough over the last 200m of the 800m race.
for monday what session do you suggest...did you want me to do some hill/ sprints.
wont be able to run on track on tuesday so will be running by my self, any perticular session...free running?
Sunday
80.59.....fin 128.....Ave 145
1-109
2-102
had agiated my hamstring yesterday so it was really tight so never got going with this run and ened up running the the last hour very slowly
Monday
rested- sleepet round byrnes house and was tired so did not run
Tuesday
8xshort hill sprints on the downs
just did as many untill i felt like i was running well
Wednesday
22x200m? ( probably more like 190m
...........1.47....1.49.....1.56...1.50...1.51....157....1.53....1.50....1.51....1.45
...........136.....137.....135.....143.....143.....138.....143.....146.....143.....140
.39.......32.......32.....32.......33......32.......32.......33.......32......31.......32
162.....169.....174.....174.....173.....175.....170.....172.....175.....177.....179
1.54....1.49....1.52....1.51....1.49....1.55....1.42....1.50....1.42....1.42....2.04
143.....145......145.....145.....153....148.....156......157......159.....160.....157
.31........32.......32.......31.......31......31.......31.......31.......30.....30+6....30+16
170.....171......180.....178.....178.....179......176.....178.....180.....182.....192
1-162
2-137
Thursday
2x400m, 1x250m
56.1.....11.18- Ave 128
55.2.....10.39- Ave 128
31.3
1-155
2-136
good first 200m but tended to fade a little there after, legs were quite tired from training this week
Kingston and Sward Comp
800m= 1.59.05, first lap= 56. comftable upuntill about 250m to go.
i probably kicked to early. was finding the pace quite easy and the leader was slowing so i took the lead and picked it up after 320m and then basically lost all form with 150m togo.
400m rely
last leg= 51.9= felt strong and fast all way around, was quickest lap in my team and i was catching the leader. could feel legs getting heavey over last 50m but rememberd my arms which kept me going. dont think i used my arms enough over the last 200m of the 800m race.
for monday what session do you suggest...did you want me to do some hill/ sprints.
wont be able to run on track on tuesday so will be running by my self, any perticular session...free running?
Sunday
80.59.....fin 128.....Ave 145
1-109
2-102
had agiated my hamstring yesterday so it was really tight so never got going with this run and ened up running the the last hour very slowly
Monday
rested- sleepet round byrnes house and was tired so did not run
Tuesday
8xshort hill sprints on the downs
just did as many untill i felt like i was running well
Wednesday
22x200m? ( probably more like 190m
...........1.47....1.49.....1.56...1.50...1.51....157....1.53....1.50....1.51....1.45
...........136.....137.....135.....143.....143.....138.....143.....146.....143.....140
.39.......32.......32.....32.......33......32.......32.......33.......32......31.......32
162.....169.....174.....174.....173.....175.....170.....172.....175.....177.....179
1.54....1.49....1.52....1.51....1.49....1.55....1.42....1.50....1.42....1.42....2.04
143.....145......145.....145.....153....148.....156......157......159.....160.....157
.31........32.......32.......31.......31......31.......31.......31.......30.....30+6....30+16
170.....171......180.....178.....178.....179......176.....178.....180.....182.....192
1-162
2-137
Thursday
2x400m, 1x250m
56.1.....11.18- Ave 128
55.2.....10.39- Ave 128
31.3
1-155
2-136
good first 200m but tended to fade a little there after, legs were quite tired from training this week
Monday, 13 April 2009
11th-17th
Saturday
2x400m on grase
58.5...11.05...59.5
183.....120.....195
this just didnt feel to good. felt dizzy whilst running and everything felt quite heavy whilst running.
so instead went for a 45min very slow jog just to relax and get the blood pumping. felt much much better, mood and physically for it
Sunday
75.00....Ave 153.....Fin 173
1-130
slower than last week but more even tempoed
like running at this pace and length. Makes you feel strong
Monday
10x300m 1500m pace on grass, up and then down
............82.......88.......78.......90.......91........86......78.......82......85
...........152.....153.....159.....147.....158.....160.....164.....165....168
.46.......44.......49......46.......49........45.......50......45.......48......45...+..16
172.....178.....185.....184.....187.....182.....188.....184.....187.....187.....189
1-160
2-134
best session of this type. felt strong and smooth. last rep tried to do the whole 400m but couldnt quite make it, a good 10m off.
Tuesday
Track- 3x200m, 400m group (same session as 2weeks ago- 5x200 3min recover
25.2..............7.11
25.1..............8.03
25.6
was still feeling fairly fresh and would have done another one if i was not racing this saturday.
i felt really comftable at this pace but still have slower starts compared to the group. takes me 120m to catch the front runner. Although he was not on form today as i was leading on my reps. stillneed to get leg speed quicker as i felt like i was running flat out but was not to bad after the reps.
Wednesday
Evening- 4x300m Down hill. Aimed to run fast but with little effort and i think i sucsedded at that
1. 42........7.06.....115
2. 39........7.48.....119
3. 39........8.43.....116
4. 39 + 17= a totel of 400m (length of park) in 56seconds so pretty pleased that run.
1-150
2-125
good session, still cutting down on the volume but during the last rep could feel my legs working in the last 17seconds. otherwise felt really easy, was watching the youngesters play football as i ran past them.
Thursday
3x350m on track
1. 46.6..........15.17
2. 45.7..........15.10
3. 46.3
Ran the first two reps with Ayrton (the best in this group, however no one in this group has run under 50seconds yet.) but the last rep he faded and i finsihed two seconds inront of him.
Generally i felt like i was running ok and it almost felt like i had another gear to go into as i was starting to pick up the pace over the last 100m. The last 150m seemed easier than the first 100m.
The First rep we did the first 200m around 25secs.
Friday
2x400m on grase
58.5...11.05...59.5
183.....120.....195
this just didnt feel to good. felt dizzy whilst running and everything felt quite heavy whilst running.
so instead went for a 45min very slow jog just to relax and get the blood pumping. felt much much better, mood and physically for it
Sunday
75.00....Ave 153.....Fin 173
1-130
slower than last week but more even tempoed
like running at this pace and length. Makes you feel strong
Monday
10x300m 1500m pace on grass, up and then down
............82.......88.......78.......90.......91........86......78.......82......85
...........152.....153.....159.....147.....158.....160.....164.....165....168
.46.......44.......49......46.......49........45.......50......45.......48......45...+..16
172.....178.....185.....184.....187.....182.....188.....184.....187.....187.....189
1-160
2-134
best session of this type. felt strong and smooth. last rep tried to do the whole 400m but couldnt quite make it, a good 10m off.
Tuesday
Track- 3x200m, 400m group (same session as 2weeks ago- 5x200 3min recover
25.2..............7.11
25.1..............8.03
25.6
was still feeling fairly fresh and would have done another one if i was not racing this saturday.
i felt really comftable at this pace but still have slower starts compared to the group. takes me 120m to catch the front runner. Although he was not on form today as i was leading on my reps. stillneed to get leg speed quicker as i felt like i was running flat out but was not to bad after the reps.
Wednesday
Evening- 4x300m Down hill. Aimed to run fast but with little effort and i think i sucsedded at that
1. 42........7.06.....115
2. 39........7.48.....119
3. 39........8.43.....116
4. 39 + 17= a totel of 400m (length of park) in 56seconds so pretty pleased that run.
1-150
2-125
good session, still cutting down on the volume but during the last rep could feel my legs working in the last 17seconds. otherwise felt really easy, was watching the youngesters play football as i ran past them.
Thursday
3x350m on track
1. 46.6..........15.17
2. 45.7..........15.10
3. 46.3
Ran the first two reps with Ayrton (the best in this group, however no one in this group has run under 50seconds yet.) but the last rep he faded and i finsihed two seconds inront of him.
Generally i felt like i was running ok and it almost felt like i had another gear to go into as i was starting to pick up the pace over the last 100m. The last 150m seemed easier than the first 100m.
The First rep we did the first 200m around 25secs.
Friday
4th-10th
Saturday
Box hill session with hawkins (very steep hill)
4.48- Ave 179.....Fin 189
10.53....Ave 130.....Fin 134
4.41- Ave 183.....Fin 192
1-160
2-137
ran with hawkins. both had simlar start but by the end i was 15-20seconds ahead.
recoverd well but as soon as i hit the steep hill on the second rep i could feel it working on my legs. the hardest part was running over the horzin bit where it flattend out. however think i managed to get onto my toes and run fairly fast on the flat.
next time need to do another rep and run a bit further.
Sunday
70.06.....Fin 169.....Ave 157
1-130
2-121
loads of energy really good run
Monday
morning
4x300m 800m pace
...........7.42...7.36.....8.08
...........135.....138.....137
.41.......40.......41.......43+14
168.....176.....177.............183
2-131
evening-
5xfree running at 800m pace
time varied from rep 1-3 50-70sec, rep 4= 50sec 5= 200m 30sec
on grass
just a bit of fun and mentally relaxed
Tuesday,Wednesday, Thursday, Friday
these days were very strange as i felt really tired, i was waking up at reseanable time to go running but i felt like everyting was aking and i ended up just delaying each run untill it came to late. i also was going to bed during the day for 2hour naps but just couldnt motivate my self to get changed and go running
frustrating as the begging of the week i was enjoying it
Box hill session with hawkins (very steep hill)
4.48- Ave 179.....Fin 189
10.53....Ave 130.....Fin 134
4.41- Ave 183.....Fin 192
1-160
2-137
ran with hawkins. both had simlar start but by the end i was 15-20seconds ahead.
recoverd well but as soon as i hit the steep hill on the second rep i could feel it working on my legs. the hardest part was running over the horzin bit where it flattend out. however think i managed to get onto my toes and run fairly fast on the flat.
next time need to do another rep and run a bit further.
Sunday
70.06.....Fin 169.....Ave 157
1-130
2-121
loads of energy really good run
Monday
morning
4x300m 800m pace
...........7.42...7.36.....8.08
...........135.....138.....137
.41.......40.......41.......43+14
168.....176.....177.............183
2-131
evening-
5xfree running at 800m pace
time varied from rep 1-3 50-70sec, rep 4= 50sec 5= 200m 30sec
on grass
just a bit of fun and mentally relaxed
Tuesday,Wednesday, Thursday, Friday
these days were very strange as i felt really tired, i was waking up at reseanable time to go running but i felt like everyting was aking and i ended up just delaying each run untill it came to late. i also was going to bed during the day for 2hour naps but just couldnt motivate my self to get changed and go running
frustrating as the begging of the week i was enjoying it
Subscribe to:
Comments (Atom)