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
2 comments:
Monday
short hill sprints at absolute maximum good rest.
Tuesday
a good block 10-25 of 100m - 200m hills fast and powerful on a gentle slope, walk/job back down
If 56 was easy then you need to be running 54/55s as a norm. And you must start pushing yourself into the feeling for 400-600m repeatedly now. Use the first part of the session to get yourself there. It is quite simple. A couple of 400s in 55 will do it. Then keep repeating the stress part again and again. But dont go into high lacatate yet - another 3-4 weeks yet
Post a Comment