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
3 comments:
Think about your recoveries between sessions. The harder you run the more recovery you need. High quality burns sugar like nothing.
You need a session of 4-8x 40-60m sprints to get you moving faster. I want to see the 200s go under 25 soon.
If you feel like there is another gear then you probably have 2 more to go. Clearly getting used to sprint accelerations and power changes is needed. First session this week and then we shall try to fit them into sessions as part of the routine.
has anyone commented on your fitness yet and what you did differently in the winter??
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