Saturday
500+300m (track)
500= 71....30sec recovery
300=43
500m paced pretty well, 27sec 200m and 57 400m but the 300m i never got going, just couldnt sustain a full pace, only really strated to accelrate with about 60m to go and could feel my self start to really move so disspaointed about that one, would like to do it again
Not sure what to do tomorrow, plan to race on wednesdsy???
Sunday
Rest
Monday
51.58.....Fin 160.....Ave 155
1-132
2-118
legs started to feel heavy after about 40mins but still ran well after.
was a strange feeling as i was bouncing along and wanted to drive away. My HR refused to stay in the mid 150s, was really running between 158-160 for most of the run.
Once i finished could really feel my quads had been working, a bit shaky likly because i havnt run for this long in some time.
Tuesday
11x200m (track)
.--....4.21.....1.59...1.54.....1.47....1.53....2.14....2.01....2.14....1.44...1.58
.--.....129.....146.....151.....160.....160.....154.....156.....146.....166.....164
.29.....28.......29......28........29.......29.......28.......29.......29.......29.......28
2-139
felt really bouncy when running and it quite good form but just didnt have the sgarpness to get below 28 which was a little annoying. My right hip has been tight since saturday and the run yesterday has made it really tight today, dosnt stop me running, however after the run i found it pretty hard to move my leg.
Wednesday
800m- 2.00.01
legs were'nt as fresh as i had hoped so decided just to play around with it. went of hard and ran a 55 first lap but i really frooze from about 500m-700m but had a good sprint finish (the problem is that im not sprintng from far enough out). I think form now on i will try and get my self into BMC races not these opens as i under estimated the amount of races, i ended up warming up for 1hr 30mins.
Thursday
Couple of 200m strides on track and then 3 short 60m on uphill grass slope
was quite tired warming up
Friday
2x400m on grass with 2 60m sprints in it. strided the 400m and then accelrated but found this quite tiring to be honest and was breathing quite deep once i had finished.
4 comments:
Sorry just seen this. Been too much involved watching the marathon and getting my own run in.
You could do that 500,300 session again tomorrow and the rest tuesday. After the race I think you need a good long steady aerobic run up and around the common to recharge batteries. Then another sharper hard one of 35 mins or so to kick the system a bit. You cannot go camping and things and miss as much training as you have and not suffer somewhere.
When you are tired from work, you still need to do a 30 min jog or something so the system keeps clean.
ive got the BMC race on saturday as well, so my orginal thought was to do race pace 200m on the track either monday or tuesday and then do somthing thing else on the other day, couldnt decide if it should be fast or race pace again. Then planned to run a fast 400m in the 800 on wednesday and then rest thursday and friday and then get dragged around in the 800 on saturday.
however do you think i should do the longer runs on the thursday and friday as this is the area i havnt worked for a while.
Prehaps steady run tomorrow with couple of sprints at end, 500+300m session tuesday, race, hard 35min run thursday and then rest friday?
maybe that is to much though
the good bit is that no matter how tired you are or how bad you feel you are still running under 2. that is a great base from which to start the winter. i am sure that there is much more inside you waiting to come out. We will just have to wait until it does.
get Byrne to give me a ring please.
I think you should do some easy strides the next two days (half sessions), not just full rest. You need to recover the chemistry a bit and rest wont do that.
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