12x300m, 1x200m, 1x150m, Track
44.....168.....72.....146
48.....180.....44.....172
49.....182.....56.....167
50.....178.....59.....164
49.....185.....55.....169
51.....186.....62.....164
50.....183.....61.....169
51.....181.....70.....166
50.....186.....67.....171
50.....187.....71.....170
49.....186.....70.....176
48.....191.....92.....172
31.....185.....72.....165
23.....174
1-163
2-142
Awful session, the wind was strong but nothing bad.
The first rep felt slow but quite easy so was really frustrating that i just slowed from then on.
I was just not recovering proberly, legs permantly felt quite heavey, espcially around the hip when the leg was pushing on the rep.
Again my left calf went very tight again when operating at this intensity. (i think i may look into getting new spikes as these are 400m spikes and i can feel that it is uncomftorbal on my left foot)
Sunday
1:47.16.....Fin 135.....Ave 137
1-111
2-99
No problems. Good run.
evening- 26min of 6-a-side football league. lots of running about, o the joys of being fitter, faster and stronger than the masses....ran them of the ball.....despite this, we still lost!
Monday
Monday
morning- 58.11.....fin 133.....Ave 136
1-103
2-97
Diffrent route (had to detour to libary first).
HR is dropping so quickly now, Stoping to cross road and HR is dopping down from 139 to 133. the same going down the hill HR is dropping to low 120s (the hill is very slippery mud so am going quite slow).
Evening
20min warm up
weights
Single leg Squat
2x6reps at 40kg, 1x3 reps at 45kg, left leg was defiantly more fluid but was squating quite well. I think its just getting used to the new weight as when i went up to 45kg my very first rep my legs sort of froze but after that the others were done relativly comftable. Although leg was shaking a little.
Seated Row
120 pounds (i think it not Kg)
Glute Press
3x6reps at 65kg, pretty easy, will up this weight.
Calf Press
3x6 reps at 70kg
20min run home, 2mins on 1min off. Most of it was at fast steady pace, there were two reps where i did push a little harder
Tuesday
Question- Fartlek, you say run the first 2/3s normally does that mean slowing down/getting the HR back down to 175- and running at that pace and then pushing for the last 3rd?
morning-
57.04.....Fin 142.....Ave 137
1-108
2-97
evening-Fartlek 48.43
2.47.....162.....14.....162
15.03..173.....11.....171
10.06..179.....16.....174
4.29....183.....12.....179
5.26....182.....16.....179
2.51....179.....19.....176
49.......183.....18.....180
44.......181.....14.....182
2.43...186.....34.....174
63......185.....
1-154
2-125
Ran the first 2/3s of the rep on average at 172 HR and then pushed for the last 3rd. was quite pleased with the 10.06 rep as the time went really quickly and the run felt quite comfortable. Legs were a little tired from yesterday and could feel the quads working, these were getting tired first.
Wednesday
morning- 55.41.....Fin 135.....Ave 139
1-102
2-96
evening- circuits
6x60m sprints on track.
Thursday
morning - rest
evening- 3x1km 10km race pace on road
3.33.....168.....7.29.....104
3.21.....174.....7.03.....113
3.25.....173.....
1-126
2-104
Legs were not feeling that reactive when running to day which meant i didnt get up the hill as powerful as i would have liked. Basically did about 400m fastish, recreating the begining of a race and then tried to settle into an easier pace/ rhythm, This second minute is the bit i found the hardest, the last 3-60sec got into a little bit of a rhythm.
Friday
6 comments:
If you have 400m spikes then it is impossible to run easily. You are losing 2 seconds a run at least, overcoming the awful shape. You need smooth surface endurance spikes with the minumum underneath them and no ridge under the ball of the foot or you have to lift your centre of gravity over this as well.
But starting the season with this is not bad. Really I dont expect you or want you to recover between runs. I want ou to get used to running at race speeds in stress. Remember 1500m is basically between 165 and maximum pulse. If you are lucky the first lap MAY be below that but not at big championships, the first lap can be brutal. Get used to it matey. Its only one day a week.
Looking at it more. Slowing is an inevitable consequence of a fast first interval when you are not used to that speed and then lactate build up run by run. You are simply not good yet at working through lactate in this way. It takes probably 15 short interval short recovery sessions of this sort -60m through to 300m to get the bosy to adjust, and then another 50 or so sessions to become really chemically capable. Opening up nchemical pathways simply takes time and effort- and there are no short cuts. But once open, you will feel the difference in all types of races.
So this work is really the ground work for summer 2011. But if you dont start, you cant get there!!
So dont worry about the result at the moment. You will see all the normal small changes in pulse rates, times, recoveries between runs, recoveries after sessions, reduced tiredness next day etc etc. Be patient as always and concentrate upon doing the sessions well. In 6 months time you will destroy them and look back with a smile.
Super recovery after that amount of time.
With fartlek I meant run the first 2 thirds of the session normally but as you seem to be coping with shorter recoveries keep going as it is. remember the aim is not just firther but also gradually over the weeks try to increase the speed as well. But it looks good.
Something is happening judging by the recoveries.
I suggest that if you are racing saturday only train once thursday, keep it short. You could practice starts for the race - run 3x 1km witha good rest
Good week. Good luck saturday
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