Saturday
3x(2x200m)
1. 25.1.....45...163
2. 25.8.....5.27...143
3. 25.8.....45...172
4. 26.5.....12.36...143
5. 27.4.....45...172
6. 24.9
liked this session, pretty much lead the session from the beggining. The other runners were 1.53-4 and a 1.55 so was a good condfidence boast as one of them was throwing up after the end of it where as i recovered pretty quickly. so is good to see im fitter than some of these guys and running at their standard.
Was running well and felt strong and in control. The hardest set was the second and legs felt pretty tight after it but the long recovery meant i was feeling pretty good for the next two.
Sunday
rest
Monday
10x1min with steady jog recovery
1-5= HRs 155-
6-10=Hrs 160-172
1-138
2-115
Tuesday
6x60m hill sprints wil a couple of strides.
Wednesday
800m race....2.00ish???
was not a good race and the time or posistion was nothing speacial. Bad tactics let me down in the end...went of fast 55seconds first lap in very strong winds in back stright and then tryied to relax into the wind on the second back stright but was a mistake as i then couldnt speed up again. Was over taken at about 250m to go and pretty much lost confidence i think...hadnt prepared well.
So the weak point here was 500m-600m. but not sure if that was a confidence thing as i may have been worried about blowing it by going to fast as i had had a fastish first lap.
Thursday
rest
Friday
20.47 threshold run.....Ave 172.....Fin 180.
1-147
2-121
an undulating course...slowed down at about 8mins but after 16min the last 4mins were probably the most relaxed. Was good, could feel my right leg had been working
1 comment:
You are almost certainly much fitter than most of these people, and I expect the 5K folk too. This must become your strength. Speed and speed endurance will come from the aerobic base. That is why it is important to keep the base and keep developing it even in the summer. The steady runs and the block sessions at 5K and 1500 pace will eventually give you the strength to just outrun people.
And this should give you great courage to do the same sort of winter again, but developing it by a bit more emphasis upon the fartlek type work to get more aerobic strength into the white muscle. Year afterwards, back to more steady stuff but higher mileage. If you can hold these people now, you will kill them then.
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