Saturday
Rest- Tavelling Home
Sunday
6x400m (length of park)
..........1.33....1.29....1.02....1.24....1.17
..........155.....154.....160.....163.....164
59.......69.......64.......66.......61.......68
1-163
2-146
Aimed to the reovery Hr rising each rep, so went when the recovering HR was a couple of beats higher than the rep before.
First rep i did to fast but it felt easy, however after that i couldt find the right pace, however by the last rep was pretty areobiclly nakered but my legs didnt seem to be in a great deal of latic
Monday
3x200m track
1- 24.6................10.41 (128)
2- 24.5................13.52 (126)
3- 24.6
i just couldnt go any faster, i think the start was the weakest. the reps them self i did not find hard but after the third rep my body felt very strange...very simlar to the begining of summer where the body is not used to running fast.
i Will do this session again on Thursday as ive got so much more to improve on this!!
Tuesday
Rest, busy all day and planned to race tomo
Wednesday
20x150m??, Crossovers on Grass
...........36.......28.......26.......29.......25......28........26.......29......26.......34
..........149.....165.....166.....172.....176.....178.....177.....181.....183.....186
..19.....24.......27.......24.......26.......25......27........23.......26......24.......26
.26........32.......25......33.......26.......33........24......34.......25
180.....182.....185.....186.....192.....186.....189.....194.....190
.23.......25.......23.......25.......23.......25........23......25.......22
1-167
2-137
The Recovering HRs seem really high on this session but i was not in any major stress and was ready to run once i had jogged accros.
The first one was up hill (although it a shorter distance) and the next one was down hill.
I got Faster as the session went along. the rest of the day I felt like i had done a good session but was not tired.
Thursday
4x200m
1. 24.7..... 13.24
2. 24.6..... 20.32
3. 24.4..... 15.29
4. 25.0
the last rep i got a little bit of cramp in my calf whilst running which is why it is the slowest. Generally they are slightly getting faster, think i have to work on the beggining as it takes me 120m to get up to top speed.
QUESTION: should i use big powerful arm action or the small fast ones??
Friday
3xZig Zag, (25m x6)
All in low 29seconds
really enjoyed this session. Was strange as i was pretty much ruinning for 30sec holding my breath as you are always accelrating on this session. I didnt feel sick in anyway at all after this session but was out of breath and could feel the heart betting pretty hard.
I was haveing about 8-10min recovery and heart was getting down to about 110, and sometimes lower.
Thursday, 30 July 2009
Saturday, 25 July 2009
A note on the last few weeks
The sessions where i think i need to do is
1500m race pace work -400m in 63/64 seconds, with 100m jog, (do the 300m session but try and drag them out further)
Also need to do 400m faster at 800m pace in 53s/54s as i ran a 57 sec lap the last saturday and it felt quite a bit of effort for that speed.
Fast work so more of those down hill sprints to get legs moving quickly and then bascially lots of fast 200m when im on the track. I have done very little of this
And then Lactic work, Probably the changing direction oness...Zig Zag.
Any thoughts???
1500m race pace work -400m in 63/64 seconds, with 100m jog, (do the 300m session but try and drag them out further)
Also need to do 400m faster at 800m pace in 53s/54s as i ran a 57 sec lap the last saturday and it felt quite a bit of effort for that speed.
Fast work so more of those down hill sprints to get legs moving quickly and then bascially lots of fast 200m when im on the track. I have done very little of this
And then Lactic work, Probably the changing direction oness...Zig Zag.
Any thoughts???
18th-24th
Saturday
800m- 1.57.01
Ran this from the front all the way so really pleased about that. However i aimed to go out hard on the first lap but only did a 57 and that felt fast! Learnt two things....Have to work at : 400m reps getting used to running 53/54s
and
Changing speed, again i kept in consistant and showed no rapid change of pace
Also did 400m relay but took it gentle as i could really feel my leg (hamstring) from tuesdays session
Sunday
Travel (hoilday in pool)
Monday
40min steady run to expolore ...to be honest where we were staying was a pretty uninspiring place to run, lots of feilds but they were all farm land and no Hills!! so lacked alot of exitment for running!!
Tuesday
nothing, did alot of driving about
Wednesday
Beach session free running
.........3.17....4.16....4.52....2.58....2.57
.........133.....135.....143.....143.....133
44......57.......61.......48.......25.......31
1-154
2-137
Used session more to keep running, the beach was hard sand and it was pretty hard to pick up any real speed. so ran at probably 800m effort picking up speed each rep as i got used to the sand, Walk back recovery. (ran bare foot and the sand gave me some nasty blood blister on my big toe and cuts inbetween my toes, was very uncomftable that night!!)
Thursday
Rest
Friday
Kind of a sand dune x 5
was a pebal beach but there was a climb off about 120m and it was tough on the legs as every tiome i pushed off mt feet went quite deep.
was more of a fun session, was racing against the family on a sort of relay and i had to beat them to the top...which i did!! Just took random recoveries
800m- 1.57.01
Ran this from the front all the way so really pleased about that. However i aimed to go out hard on the first lap but only did a 57 and that felt fast! Learnt two things....Have to work at : 400m reps getting used to running 53/54s
and
Changing speed, again i kept in consistant and showed no rapid change of pace
Also did 400m relay but took it gentle as i could really feel my leg (hamstring) from tuesdays session
Sunday
Travel (hoilday in pool)
Monday
40min steady run to expolore ...to be honest where we were staying was a pretty uninspiring place to run, lots of feilds but they were all farm land and no Hills!! so lacked alot of exitment for running!!
Tuesday
nothing, did alot of driving about
Wednesday
Beach session free running
.........3.17....4.16....4.52....2.58....2.57
.........133.....135.....143.....143.....133
44......57.......61.......48.......25.......31
1-154
2-137
Used session more to keep running, the beach was hard sand and it was pretty hard to pick up any real speed. so ran at probably 800m effort picking up speed each rep as i got used to the sand, Walk back recovery. (ran bare foot and the sand gave me some nasty blood blister on my big toe and cuts inbetween my toes, was very uncomftable that night!!)
Thursday
Rest
Friday
Kind of a sand dune x 5
was a pebal beach but there was a climb off about 120m and it was tough on the legs as every tiome i pushed off mt feet went quite deep.
was more of a fun session, was racing against the family on a sort of relay and i had to beat them to the top...which i did!! Just took random recoveries
11th-17th
Saturday
Travelling home from France
Sunday
Watch Hawkins run in British 10Km
Monday
16x150m on grass
.........1.17...1.45....1.44....1.41.....1.43....1.41....1.44....1.53
........132.....123.....128.....130.....134.....140.....139.....143
22.....23.......21.......21.......20.......21.......20.......20.......21
1.42....1.44....1.33....1.36...1.39....1.18....1.12
137.....142.....143.....147.....147.....158.....158
20.......21.......21........21.......16.......16........11
1-153
2-129
800m pace, on grass prob around 150m going up hill. Ran this untill i felt like i was running well. . Last three i cut the distance and ran them alot faster and sharper. Recoveries were a quick walk back.
Tuesday
6x150m ish down hill on grass
............3.29.....3.55..3.23.....3.38.....5.23
............124.....120.....129.....134.....130
..17.......17........18.......17........17.......18
1-144
2-123
Ran this down hill and actually found this harder than running up hill. I will try and do lots of work with this session as it really got my legs moving quickly which i think i need. Strength and endurance is fine as the session on monday showed that
Wednesday
Watford 1500m race- 4.11
Ran too fast first lap, 61 sec and then slowed from then on, 2.06 800m, and 3.58 with a lap to go, last lap (420M left) is where i lost the group
Thursday
Rest
Friday
rest
Travelling home from France
Sunday
Watch Hawkins run in British 10Km
Monday
16x150m on grass
.........1.17...1.45....1.44....1.41.....1.43....1.41....1.44....1.53
........132.....123.....128.....130.....134.....140.....139.....143
22.....23.......21.......21.......20.......21.......20.......20.......21
1.42....1.44....1.33....1.36...1.39....1.18....1.12
137.....142.....143.....147.....147.....158.....158
20.......21.......21........21.......16.......16........11
1-153
2-129
800m pace, on grass prob around 150m going up hill. Ran this untill i felt like i was running well. . Last three i cut the distance and ran them alot faster and sharper. Recoveries were a quick walk back.
Tuesday
6x150m ish down hill on grass
............3.29.....3.55..3.23.....3.38.....5.23
............124.....120.....129.....134.....130
..17.......17........18.......17........17.......18
1-144
2-123
Ran this down hill and actually found this harder than running up hill. I will try and do lots of work with this session as it really got my legs moving quickly which i think i need. Strength and endurance is fine as the session on monday showed that
Wednesday
Watford 1500m race- 4.11
Ran too fast first lap, 61 sec and then slowed from then on, 2.06 800m, and 3.58 with a lap to go, last lap (420M left) is where i lost the group
Thursday
Rest
Friday
rest
4th-10th
Saturday
Traveling all day to france
Sunday
Rest
Monday
3 hour jog in mountains, blown of by hail stones, otherwise enjoyablle and excitting run
Tuesday
3xthreshold (4min reps jog/ walk back down) first rep was fastest and furtherest, the other two about 50m behind but both consistant, did not die or go above HR on 174
Wednesday
Rest
Thursday
5hr jog in the mountains
Friday
Rest
Traveling all day to france
Sunday
Rest
Monday
3 hour jog in mountains, blown of by hail stones, otherwise enjoyablle and excitting run
Tuesday
3xthreshold (4min reps jog/ walk back down) first rep was fastest and furtherest, the other two about 50m behind but both consistant, did not die or go above HR on 174
Wednesday
Rest
Thursday
5hr jog in the mountains
Friday
Rest
20th June - 3rd July
Saturday 20th
South of Englands
800m heats 1.57
Semi, 1.56.5
Lacking Accelration
Sunday 21st
2x10x50m on grass with glen + other grass reps
Monday 22nd- Friday 26th
5 peaks challange
Saturday 27th- Sunday 28th
Rest
Monday 29th
.............3.00....3.02.....3.15
.............131.......136......141
2.59.....2.56.....2.30.....2.57
1-168
2-140
Not a good session, ran less distance on each rep and was getting slower. i wanted to get used to running for that length of time but know now i should have done fast reps to get moving
Tuesday 30th
4x300m session on track
Ran out to 500m on the first two reps with the 300m in 42 but from then on the the 300m got slower and i was running less distance...3rd= 400m , 4th=300m in 44sec
Wednesday 1st July
Watford 800m Race .....2.05......rubbish died after 200m and that wasnt even that fast, hadnt preperd well enough, warmed up an hour to early for my race due to the nature of open events (i was last race). know for next time not to warm uo for the first race.
Thursday 2nd July
Nonsuch relays, just over 2miles
ran a really good first half but faded on the last 1km home.
Friday 3rd July
rest
South of Englands
800m heats 1.57
Semi, 1.56.5
Lacking Accelration
Sunday 21st
2x10x50m on grass with glen + other grass reps
Monday 22nd- Friday 26th
5 peaks challange
Saturday 27th- Sunday 28th
Rest
Monday 29th
.............3.00....3.02.....3.15
.............131.......136......141
2.59.....2.56.....2.30.....2.57
1-168
2-140
Not a good session, ran less distance on each rep and was getting slower. i wanted to get used to running for that length of time but know now i should have done fast reps to get moving
Tuesday 30th
4x300m session on track
Ran out to 500m on the first two reps with the 300m in 42 but from then on the the 300m got slower and i was running less distance...3rd= 400m , 4th=300m in 44sec
Wednesday 1st July
Watford 800m Race .....2.05......rubbish died after 200m and that wasnt even that fast, hadnt preperd well enough, warmed up an hour to early for my race due to the nature of open events (i was last race). know for next time not to warm uo for the first race.
Thursday 2nd July
Nonsuch relays, just over 2miles
ran a really good first half but faded on the last 1km home.
Friday 3rd July
rest
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