Saturday
200m.....27.....1min...148
300m.....44.....2min...140
400m.....60.....5min...138
400m.....58.....2min...153
300m.....43.....3min...152
200m.....25.....
1-164
Legs were aching (espically the right leg) from Friday. It was windy so times were slower for the effort we were putting in. Think i may need to do a couple of 300m on the track just to get used to running aggressivly on the track. Overall my legs were the most tired after this, everything above felt ok soon after the session had ended where as the others had gone light headed and were not complaining about the legs...i dont know if that means i have to work on my legs a bit more.
Sunday
2x10x60m (grass)
1-3.04....15.00
2-2.49
the second set was not faster but i think i was turning around quicker. Anyway the session was the longest three minutes i have had in a while, the last rep my legs got very heavy.
Monday
rest
Tuesday
11x300m Track
..........3.06....2.57....2.55....2.59....2.57....2.56....2.58.....3.00
...........123.....131.....128.....123.....129.....128.....131.....129
45.......45.......45.......44.......45.......45.......45.......45.......45
3.00..3.00
135.....134
.44.......45
Didnt fancy a fast session in the end, had come from an exam and it was warm so was not feeling that fresh. felt like i could have gone on at this pace for a while was very relaxed although i could feel legs wobbling a little 20-30m before the end
Wednesday
9x200mish (planned to do 300m session but crickerts and footballers were out!)
...........4.34....4.09....4.12....4.16....4.14....4.04....4.14..4.10
...........103.....112.....117.....116.......114.....112.....120....117
33........34.......31.......30.......29.......30.......30.......30.....30
1-134
2-119
wanted to keep going untill i ran 29sec at the same effort and i think it was coming however it suddenly became very windy. Run felt very easy whilst doing it but legs were supringly tired on the jog back home (more so than if i had done high quilty work, probably because of what you said earlier anout not doing enough work at race pace.) would like to do this session again to see if i can go faster at the same effort although i may do 6x300m when the picths arent being used, ( i know that the length is 300m so i know what speedim running at then)
Thursday
300, 200, 400, 200, 300
.............3.22.....3.34.....3.01.....3.35
.............129......140......145.......144
37.0.....26.4.....58.3.....24.8.....42.5
1-156
2-141
(route was the same pach of grass ive been using for last couple of weeks, so i know the 300m runs were pretty close to that distance and the first 200m is pretty close to a real 200m. The 400m is pretty close give or take 5 or so metres but the second 200m was shorter, prob nearer 180m.)
the first two reps were fine qnd everything felt pretty easy and like i was hanging around during the recoveries ( felt like i was running well and not struggling to much despite running fast, the 300m was the fastest i have ever gone on this route). However the 400m killed me and from then on the running became very messy. the last 80m of the 400m i started to slow but up untill the 400m was going ok. the last 200m and 300m rep felt basically all over the place espically the last 100m of the 300 . After the session my legs felt kind of numb for a short while, almost burning sensation in my legsn (nothing serious, legs fine now and were ok once i was home, think they had worked quite hard). Walked and joged home slowley. Feeling ok now but am getting and earlish night as have suddenly become tired...i think sitting revising in one place does not help.
[Question: if i did 3x300m as fast as i could would this be instead of a lactic session or can it go in day two? Would quite like to get a session where i am running near 35s before the 400m on wednesday but am not to sure if i should do 3x300m on sunday and monday lactic session rest tuesday, but maybe this maybe to much and may need to run 3x300m on sunday and have two days rest. Any thoughts. i will see how i feel on Friday and Saturday]
Friday
3 comments:
Legs will come so donr worry about that. The 2x10x60. You need to be fast enough that you are struggling by 6 or 7 so the second set is death from 3 onwards. i dont think you have grasped the concept of anaerobic work yet. It means NO OXYGEN. this means you must go too fat for your body to cope..
But I am worried about right leg. Please try to assess if it is weaker than the left still, and if so you need to keep doing strength work on it.
I understand the anaerobic work, i think the second set was faster because i was running slower so stopped earlier and nearer the line.
on my right leg i dont think its weaker, i have been doing one legged squats with lightish weights for a couple of weeks. my right leg does just as many reps and probably easier (balance isnt 100% there in left leg) but it dosent seem to be recovering as well. However i did some squats last night i can not feel it today, in fact they feel quite fresh espically compared to saturday.
I will keep with some of the strength work and will keep yu updated
That looks a good week. Of course if you start asession with a fastest run it will get harder at the end.
I think that 3x300 will need two days recovery. You have been doing good work for a while so two days will not be bad.
You might consider doing 2x300 then rest and 1x200 to leave you with a strong feeling at the end.
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