Saturday
evening, had had a late night last night so slept in and had been playing football for nearly 3 hours
20x60m (did this with my flat mates, two of them took it in terns to race me, was quite good fun)
Fin HR- 183
1-153
2-123
Was running ok took a couple of reps to get moving though. afterwads though my calves where really tight.
Sunday
its bank holiday so there has been events on all weekend and today was freefest and was outside all day and just ran out of time to run ( i had also had a little bit to drink so was not in a great state to run)
Monday
not an overley late night but was catching up on sleep so didnt run till early evening.
Was not feeling particlually fresh so did
12.52..... Ave 175.....Fin 187
1-153
2-128
Was not as comftable as it was when i was doing the farleks a couple of weeks back but the course was quite undulating and my right leg got quite tired going up the hill.
Tuesday
late Morning
5xfree running (300m +)
1. 48.1..(175)..7.21.....Ave 133
2. 51.0.............7.59.....Ave 130
3. 54.4..(174)..9.11.....Ave 135
4. 38.1..............7.49.....Ave 136..........(Normal 300m)
5. 48.1..(187)
1-158
2- 139
the first two reps i felt very fresh and the running was very easy. generally throughtout the session i felt pretty relaxed. the 48s were probably about 350m with the last 50m going into very strong wind. The last rep i was slightly dissapointed with as as soon as i hit the wind i pretty much just gave up. but as soon as i stopped i knew i probably could have gone further.
a note about the 300m rep....am not thinking as much about running fast now compared to the first couple of time i did it where i made an effort to focus on moving my legs quickly.
Evening- 3x400m+
1. 61.1 (187)...8.49.....Ave 122
2. 57.5 ............9.36.....Ave 125
3. 57.0......
1-153
2-129
Just over 400m and the last 50m was toughest.
Wednesday
Lunch- 8x150m+
1. 19.9.......4.56.....Ave 119
2. 20.5......5.07.....Ave 122
3. 19.6.......5.55.....Ave 122
4. 19.9.......5.28.....Ave 123
5. 19.8.......5.35.....Ave 124
6. 19.2.......6.01.....Ave 124
7. 19.7.......6.06.....Ave 126
8. 19.7.......
1-132
2-115
running ok. the wind was very strange though so was running with the one wind at one point where i would be moving very quickly and then the next second running right into it.
Better than last weeks session only because i got to the 5th rep and i was feeling fine.
It was further than 150m.
Thursday
Friday
probably rest both days...traveling back hom thursday night
3 comments:
Good. I think you are ready to take the free running session to 5x2mins ie about 800m. Get yourself a course on the road somewhere and just see how it goes. To balance this I think also you need to do a 300 session but seriously fast with 10-15 mins rest
Do a couple of practice starts for the 4 friday. Concentrate upon this race and make sure that ou get to top speed in the warm up 3-4 times. Do at least one fast 120m before hand.
For the 8 just play with it. Sit in the field and wait until late second lap back straight then go hard to the tape.
As acomment from last week (which was good) I think that you really need to get the first couple of free runs longer. This will mean a very slight drop in speed and tease them out longer to 2 mins. if you dont you will simply not get the enzymes right and will be running into lactate too early every race.
It means thinking a bit before the session. Am I trying to get enzymes for the time and need to do the distance or am I trying to get used to coping with high speed. these are really two different sessions. The speed will pay back in three years but you do need to get confident and capable this year a bit too.
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