10x300m on track
49.....50.....155
49.....52.....156
52.....50.....158
51.....58.....157
52.....54.....164
54.....56.....165
52.....62.....167
52.....60.....171
54.....60.....173
52.....
1-163
2-134
The day was very very Windy all the way round the track and there were gusts that were almost stopping me running.
What i did notice when running at this tempo was my technique. I have not been pushing with my legs. my leg stride has been short and fast but has not been striding out and pushing. when i started to do this i could feel speed picking up but i also found it really tiring.
Sunday
Gliding all day, amazing experience but utterly exhusting, there all day
Monday
late night on Saturday and early morning on sunday i got about 3hrs sleep meant i was absoultly shattered to day and was in not fit state to run
Tuesday
morning- 40.00min....Fin 136.....Ave 139
1-95
2-93
Shattered this morning and just went very slowly and easy and everything was very uncomftable and made my legs ache
evening- tired and slept and did cought up on work so did not get out for a run, however iam feeling better for it
Wednesday
morning- 56.16.....Fin 133.....Ave 135
1-107
2-98
evening
getting used to this now and am not so tired by the end of it. Next week gandy is going to change circuit.
Thursday
morning
56.27.....fin 144.....Ave 139
1-112
2-105
evening- fartlek, 44.41min
2.25.....165.....20....165
14.10...175.....18.....171
6.57.....180.....16.....177
4.38.....184.....09....183
2.32.....185.....11.....186
5.25.....181.....11.....179.Found this rep the hardest, going up hill,ing almost dragging feet
2.47.....181.....18.....176
46........186.....13.....183
47........188.....12.....185
1.39.....191.....
1-156
2-128
i was trying to push my self hard but there were moments where i would push hard and then not be able to sustain it and then the HR would drop and it would take a while till i could pick it up again. This though only really happend on the long hill (5.25min rep). I was tired at the end of it but i was nit feeling sick. However now(IN the evening i am feeling quite tired). Generally, except for the big hill on the 5.25 rep speed was ok and was starting to stride out. Just had no power or energy on this rep
Friday
3 comments:
be careful not to miss too much!!!
You will have to really knuckle down to the 300s. Dont expect to recover too much. YOu need to train your body to deal with the stress of running with some lactate. It hurts at first. I want to see a gradual reduction in times as well. Good luck with the weather next time!!!
Interesting that the pulse dropped, looking for energy from fat not from lactate.. If this happens again stop for 5 seconds and start again faster. Remember that I did say keep the first 2 thirds as normal so dont oad yourself too early or the speed will drop.
i kept the first two thirds of each rep as normal. did you mean this or first 2/3s of the whole run?
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