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
4 comments:
probably a bit much to expect magic after a week like that and on a windy day. And 1:59 tored ona windy day is going to be worth much more in 4 weeks time
I am sure that as the weeks go on your times will drop without effort. But we do need to get used to faster first laps somehow. Just keep working steadily towards trying to cruise 54 for the first lap. I suspect that you need some faster200s and 300s under 24 and 40 before doing 400s. So next time try 3x300 cruising in 37/38. But dont worry it will come , these things just take time.
Keep going. And look for a 1500 sometime as well.
can I suggest that before morning sessions you do some aerobic work like 2-3x1000 fast steady or 12 mins continuous or a bit longer hard warmup. G
is that a 1500m race?
Is the harder warm up, like the 2-3 1000m as well as a warm up jog.
also how long did you want me to run on sundays now- 40mins hard like last year?
Wednesday - super.
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