14x200m on track
28.....----.....1.51.....126
29.....----.....1.32.....147
28.....189.....1.53.....146
28.....----.....1.23.....154
31.....178......1.32.....150
29.....180.....1.25.....156
30.....182.....1.29.....159
31.....184......1.16.....167
31.....186......1.03.....160
30.....----....2.30......153
30.....180.....1.12......168
30.....182.....1.09......171
31.....183......1.13......170
30.....184.....
1-161
2-139
Running on the track did not feel comftorable at all, did'nt feel like i had any bounce in me at all, although i did remember thinging the first 4 were easy and slow but really from then on it was effort to get my legs to move quicker. Recoveries were about 150m but last 4 were only 100m walk/jog recovery because i had to have 200m walk before as my legs were getting really tired but areobiclly was feeling ok, those extra four were tough though and i did feel pretty dizzy once finished.
Sunday
1.48.....fin 135.....ave 140
1-111
2-101
Monday
morning- 56.36.....Fin 131.....Ave 138
1-104
2-100
Evening-
Weights- Here is exactly what i did
Warm Up, Basic hurdle drill and lunge stretches
Single leg Split Squats- 2x6 reps at 30kg
1x3 reps at 40kg
comfortable with the 30kg reps and can do them pretty fast, but the 40kg took time for me to get used to it, first rep my leg just collapsed but the other two were ok but were done quite slowly. Found it easier on left leg.
5x hoping excerisie and hold
Seated Row- weight machine, worked the mucles on back, pull back.
1x6 reps at 70kg
1x10 reps at 70kg
1x10 reps at 90kg
70kg was pretty easy and comfortable, 90kg was a bit more stressful
Single leg Glute Press Machine- 3x6 rep at 45kg
can easily build on this, and could have done more reps
single leg take offs- 5x single leg jumps of 30cm box
quite difficult to get this continuous but this worked my muscles
Calf Press Lying- 1x10 reps at 20kg
1x10 reps at 30kg
1x10 reps at 40kg
, not difficult as i am used to doing this sort of thing with body weight which is probably double this.
Swiss Ball hamstring Curl 3x6
Bit harder but got used to it on the 3rd set
Overall each exercise didn't feel to bad, the only really stressful one was the 40kg one leg squat. However after this i did 15min tempo run and legs did feel quite tired, this could be because the session was a good 2hrs including 20min jog warm up, so may have just been a little tired
Tuesday
Morning- 56.39.....Fin138.....Ave 139
1-103
2-97
evening-20x1min (1min) on grass with Gandhi
1.....--- .....1.....138
1.....172.....1......144
1.....--- .....1.....150
1.....--- .....1.....153
1.....179.....1.....153
1.....179.....1.....154
1.....174.....1......155
1.....168.....1......158
1.....167......1.....157
1.....180.....1.....159
1.....180.....1.....160
1.....184.....1.....162
1.....186.....1.....163
1.....183.....1.....167
1.....184.....1.....166
1.....187.....1.....163
1.....182.....1.....166
1.....190.....1.....167
1.....184.....1.....165
1.....186.....
1-147
2-125
session was very consistent, finished in exactly the same place each time. The First 10 i was probably mid leading group but the last 6-8 every one sort of picked it up esspically over the last 15sec ( i was in the front group for 30sec of each rep but faded) probably finishing 20-30m behind the leader.
Wednesday
morning- 56.21.....Fin 139.....Ave 138
1-107
2-99
really tired this morning, but more to do with late night, early morning. Was surprised to find this my fastest time, run felt very lumpy.
Evening- circuits
Just feeling tired, long day.
Morning- 57.19.....Fin 135.....Ave 141
1-107
2-104
evening- 41.41 fartlek
2.42.....--- .....48.....135
15.02...171.....28.....164
4.55.....175.....62.....159
8.17.....174 .....31.....164
3.04.....--- .....19.....168
1.57..... --- .....18.....164
2.05.....174
1-138
2-116
Bucketing it down with rain (made it quite good fun) which effected HR monitor so im not to sure how accurate HR are during reps, i thinj the last couple must have been in high 170s as i was moveing quite quick (i think)
First 30mins was good and strong but the last 15mins or so was a bit more in consistant, one minute i was running well and quite springy and the next i was starting to go a bit heavy footed and slowed, but then would pick it up again.
Friday
rest
5 comments:
The 200s session shows the importance of not getting too far away from 800 and 1500 race pace. The problem is usually more a problem of technical movement and cell chemical effciency at that speed. The more you do the more easy it will get to do them. Hopefully once a week at the faster track race paces will be enough to keep and even develop the ability.
And I would like some developed comment on the weight training after you have done it. (Marcus is reading the blog and would like it too!!)
Good summary, thanks. Sounds like a good session for starters
Going well, super pulse scores on morning runs. You are not as good at moving hard into lactate at the end of runs. That will take another year or so I expect. But by then I think you will be running away from people so it wont matter!!!
Great recoveries on the Fartek- no wonder you were a bitumpy at times. But the fact that you can recover is directy inked to the morning work and the effect that is having.
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