Saturday
Race (brookham)
HJ- 160
400m- 55
200m 26
Javilin-??
400m- 53 (first leg)
Felt strong but not fast and quite flat. (will send a seprate email about this)
Sunday
1.39.45.....Fin 144.....Ave 134
1-117
2-112
This was a good run. Did it just to warm down from yesterday. Achillies didnt hurt during or after run. felt good after aswell, Lungs felt they had worked and so did the legs, will try and do this again
Monday
Tuesday
Wednesday
Thusrday
Friday
Monday, 12 July 2010
Sunday, 4 July 2010
3rd-9th
Saturday
rest. Had planned to go for a long slow run as i have not done this in a while and if elt like doing it. However my Achillies was telling me somthing diffrent. It was the worst its been for over a week and both calves felt tight so would only cause mre jarring when running, which i was sure would not help the ankle.
Sunday
Achillies feeling better and had planned to do this long run today but wanted to do a 1500m (ish) session instead (Running faster does not seem to irrate my achillies as much compared to running slow)
4km in 15.00mins
This was slower than i wanted but it is an undualting course with two big hills (if you remember my road i ran up that twice). I will keep building on this. I have a course which is 5.6km and nt to be able to run this well by the end of the summer,.
6.37min recovery
10x300m on grass
1. 49.....31
2. 58.....30
3. 50.....30
4. 54.....31
5. 50.....30
6. 58.....32
7. 49.....30
8. 55.....32
9. 47.....31
10. 50
Just aimed to run this as relaxed as possiable and to see how fast it could go. Tried to keep to strict recoveries, Stood still for 30seconds and then went again, doing this felt fine and was recovering quite well.
The odd numbers were down hill and the evens going up (going up hill it was also Very Very windy)
The last rep was the best, i put a bit more effort into this and i felt much more powerful.
Monday
Physio type thing. Massaged my calf, Ankle is getting more flexable
15mins run
finsihed in the same place as last time in pretty much the same time.
Thursday
Track 10x300m
1. 45.....70
2. 46.....81
3. 46.....75
4. 48.....101
5. 47.....8.47
6. 50.....46
7. 54.....49
8. 54.....48
9. 56.....58
10. 50
the first couple of reps felt pretty good and comfortable, but the thrid and from then on my legs got really tight and i just could not sustain the same speed or effort. Its started of in my legs but thinking about it after the session i think the back got tight as well which did not help. We took a walking lap recovery and did another 5 slower. I wanted to just get my body used to doing this sort of workload
Friday
16.18.....Fin 186.....Ave 169
1-162
2-130
Was 15seonds faster compared to the last runs and i managed to run probably just over an extra 300m. Legs were still quite stiff from yesterday
rest. Had planned to go for a long slow run as i have not done this in a while and if elt like doing it. However my Achillies was telling me somthing diffrent. It was the worst its been for over a week and both calves felt tight so would only cause mre jarring when running, which i was sure would not help the ankle.
Sunday
Achillies feeling better and had planned to do this long run today but wanted to do a 1500m (ish) session instead (Running faster does not seem to irrate my achillies as much compared to running slow)
4km in 15.00mins
This was slower than i wanted but it is an undualting course with two big hills (if you remember my road i ran up that twice). I will keep building on this. I have a course which is 5.6km and nt to be able to run this well by the end of the summer,.
6.37min recovery
10x300m on grass
1. 49.....31
2. 58.....30
3. 50.....30
4. 54.....31
5. 50.....30
6. 58.....32
7. 49.....30
8. 55.....32
9. 47.....31
10. 50
Just aimed to run this as relaxed as possiable and to see how fast it could go. Tried to keep to strict recoveries, Stood still for 30seconds and then went again, doing this felt fine and was recovering quite well.
The odd numbers were down hill and the evens going up (going up hill it was also Very Very windy)
The last rep was the best, i put a bit more effort into this and i felt much more powerful.
Monday
Physio type thing. Massaged my calf, Ankle is getting more flexable
Tuesday
Rested again. Legs were aching a little from Physio yesterday and he had said i need to take two days of no contact running
Wednesday15mins run
finsihed in the same place as last time in pretty much the same time.
Thursday
Track 10x300m
1. 45.....70
2. 46.....81
3. 46.....75
4. 48.....101
5. 47.....8.47
6. 50.....46
7. 54.....49
8. 54.....48
9. 56.....58
10. 50
the first couple of reps felt pretty good and comfortable, but the thrid and from then on my legs got really tight and i just could not sustain the same speed or effort. Its started of in my legs but thinking about it after the session i think the back got tight as well which did not help. We took a walking lap recovery and did another 5 slower. I wanted to just get my body used to doing this sort of workload
Friday
16.18.....Fin 186.....Ave 169
1-162
2-130
Was 15seonds faster compared to the last runs and i managed to run probably just over an extra 300m. Legs were still quite stiff from yesterday
June 26th- 2nd July
Saturday
no available information
General cross training for about 12 days previous, cycling, aqua running, circuits, Tendenitious in the right Achillies
Sunday
Box Hill session.
2x up hill
1. 4.21.....11mins
2. 4.30
I felt petty good on the first rep, quite powerful and i was holding of the latic, was also really pumping my arms. However the second effort was so much harder and my legs felt like jelly very quickly. I then struggled to get going on the flat and hawkins ran miles away from me
This session i think is good for me, it really opens up my lungs and it works me bloody hard
Monday
osteopath...well i think that is what he is. I have moved my rest day to today as he said that i should not run on it because it might tighten up the mucles. He has been working on my Calf and ankle. He is trying to put the ankle back into its correct place and has been violently attacking my calf to help losen it (left).
The rest of the day my calf didnt feel to bad but i do want this ankle better so i did not do any running on it.
Tuesday
(The beggining of Three great days of training)
10x200m, 2x400m (Track)
1. 28.....3.03
2. 28.....3.34
3. 28.....2.56
4. 28.....2.46
5. 28.....2.55
6. 28.....3.26
7. 29.....3.08
8. 30.....4.28
9. 28.....2.52
10. 29..........10.06mins rest
It felt good to do this session again. The First Five actually felt pretty good, Strong, powerful and relaxed, however from here on i could start to feel my legs having to push me along and i was trying that bit harder, i was also being affected by the (strong) wind on the home straight. The last reps my legs started feeling like jelly and my left calf started to get tight and lost power.
2x400m
1. 62.....70
2. 70
Ok, this was difficult, legs were definitely tired now. I had recovered from the 200m but as soon as i started runningi just could'nt stride out, this is espically true with the second rep. I think i was almost going backwards for the last 100m on the 2nd rep, (i lost all my form on this rep)
(Not great times but great to have the drive, determination and discipline renewed!)
Wednesday
Box hill session again
I really enjoy this session so thought i would do it again (managed to drag hawkins with me as well).
3reps this time
1. 4.26.....11.16
2. 4.34.....8.52
3. 4.39
Legs were very much tired from yesterday so didnt really have much form with me but it felt good to do this session. Again it opend up my lungs and i was recoverying quicker. Although the 3rd rep was the slowest it felt the best. I think i ran up the hill slower but i got into a good rythem when it started to flattern out. (hawkins finsihed infornt of me on all three this time, I will get him again soon!)
Will do this session again but aim to cut recoveries i think, and then add another rep and try and go slightly further.
Thursday
Nonsuch relays. 1.8miles
10.43
going into this race i felt really flat, it felt like i had just done two days of good training. Again i didnt feel to bad aerobically but legs were tight and jelly.
It was'nt really much of a race as i was 4th leg and stuck in the middle of now where. I didnt start to well, tried to run relaxed as it was down hill.
However on the way back i felt pretty great. The form came back to me and i felt like a middle distance runner. One of the coaches said the home straight was 1200m, if this is true i did it in roughly 3.30min
Friday
Morning
58.38.....Ave 138.....Fin 149
1-124
2-108
Evening
30.37.....Fin 178.....Ave 160
1-141
2-119
opens up the lungs well
Today irrated my Achillies a little
no available information
General cross training for about 12 days previous, cycling, aqua running, circuits, Tendenitious in the right Achillies
Sunday
Box Hill session.
2x up hill
1. 4.21.....11mins
2. 4.30
I felt petty good on the first rep, quite powerful and i was holding of the latic, was also really pumping my arms. However the second effort was so much harder and my legs felt like jelly very quickly. I then struggled to get going on the flat and hawkins ran miles away from me
This session i think is good for me, it really opens up my lungs and it works me bloody hard
Monday
osteopath...well i think that is what he is. I have moved my rest day to today as he said that i should not run on it because it might tighten up the mucles. He has been working on my Calf and ankle. He is trying to put the ankle back into its correct place and has been violently attacking my calf to help losen it (left).
The rest of the day my calf didnt feel to bad but i do want this ankle better so i did not do any running on it.
Tuesday
(The beggining of Three great days of training)
10x200m, 2x400m (Track)
1. 28.....3.03
2. 28.....3.34
3. 28.....2.56
4. 28.....2.46
5. 28.....2.55
6. 28.....3.26
7. 29.....3.08
8. 30.....4.28
9. 28.....2.52
10. 29..........10.06mins rest
It felt good to do this session again. The First Five actually felt pretty good, Strong, powerful and relaxed, however from here on i could start to feel my legs having to push me along and i was trying that bit harder, i was also being affected by the (strong) wind on the home straight. The last reps my legs started feeling like jelly and my left calf started to get tight and lost power.
2x400m
1. 62.....70
2. 70
Ok, this was difficult, legs were definitely tired now. I had recovered from the 200m but as soon as i started runningi just could'nt stride out, this is espically true with the second rep. I think i was almost going backwards for the last 100m on the 2nd rep, (i lost all my form on this rep)
(Not great times but great to have the drive, determination and discipline renewed!)
Wednesday
Box hill session again
I really enjoy this session so thought i would do it again (managed to drag hawkins with me as well).
3reps this time
1. 4.26.....11.16
2. 4.34.....8.52
3. 4.39
Legs were very much tired from yesterday so didnt really have much form with me but it felt good to do this session. Again it opend up my lungs and i was recoverying quicker. Although the 3rd rep was the slowest it felt the best. I think i ran up the hill slower but i got into a good rythem when it started to flattern out. (hawkins finsihed infornt of me on all three this time, I will get him again soon!)
Will do this session again but aim to cut recoveries i think, and then add another rep and try and go slightly further.
Thursday
Nonsuch relays. 1.8miles
10.43
going into this race i felt really flat, it felt like i had just done two days of good training. Again i didnt feel to bad aerobically but legs were tight and jelly.
It was'nt really much of a race as i was 4th leg and stuck in the middle of now where. I didnt start to well, tried to run relaxed as it was down hill.
However on the way back i felt pretty great. The form came back to me and i felt like a middle distance runner. One of the coaches said the home straight was 1200m, if this is true i did it in roughly 3.30min
Friday
Morning
58.38.....Ave 138.....Fin 149
1-124
2-108
Evening
30.37.....Fin 178.....Ave 160
1-141
2-119
opens up the lungs well
Today irrated my Achillies a little
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