Saturday
800m- 1.57.01
Ran this from the front all the way so really pleased about that. However i aimed to go out hard on the first lap but only did a 57 and that felt fast! Learnt two things....Have to work at : 400m reps getting used to running 53/54s
and
Changing speed, again i kept in consistant and showed no rapid change of pace
Also did 400m relay but took it gentle as i could really feel my leg (hamstring) from tuesdays session
Sunday
Travel (hoilday in pool)
Monday
40min steady run to expolore ...to be honest where we were staying was a pretty uninspiring place to run, lots of feilds but they were all farm land and no Hills!! so lacked alot of exitment for running!!
Tuesday
nothing, did alot of driving about
Wednesday
Beach session free running
.........3.17....4.16....4.52....2.58....2.57
.........133.....135.....143.....143.....133
44......57.......61.......48.......25.......31
1-154
2-137
Used session more to keep running, the beach was hard sand and it was pretty hard to pick up any real speed. so ran at probably 800m effort picking up speed each rep as i got used to the sand, Walk back recovery. (ran bare foot and the sand gave me some nasty blood blister on my big toe and cuts inbetween my toes, was very uncomftable that night!!)
Thursday
Rest
Friday
Kind of a sand dune x 5
was a pebal beach but there was a climb off about 120m and it was tough on the legs as every tiome i pushed off mt feet went quite deep.
was more of a fun session, was racing against the family on a sort of relay and i had to beat them to the top...which i did!! Just took random recoveries
Saturday, 25 July 2009
11th-17th
Saturday
Travelling home from France
Sunday
Watch Hawkins run in British 10Km
Monday
16x150m on grass
.........1.17...1.45....1.44....1.41.....1.43....1.41....1.44....1.53
........132.....123.....128.....130.....134.....140.....139.....143
22.....23.......21.......21.......20.......21.......20.......20.......21
1.42....1.44....1.33....1.36...1.39....1.18....1.12
137.....142.....143.....147.....147.....158.....158
20.......21.......21........21.......16.......16........11
1-153
2-129
800m pace, on grass prob around 150m going up hill. Ran this untill i felt like i was running well. . Last three i cut the distance and ran them alot faster and sharper. Recoveries were a quick walk back.
Tuesday
6x150m ish down hill on grass
............3.29.....3.55..3.23.....3.38.....5.23
............124.....120.....129.....134.....130
..17.......17........18.......17........17.......18
1-144
2-123
Ran this down hill and actually found this harder than running up hill. I will try and do lots of work with this session as it really got my legs moving quickly which i think i need. Strength and endurance is fine as the session on monday showed that
Wednesday
Watford 1500m race- 4.11
Ran too fast first lap, 61 sec and then slowed from then on, 2.06 800m, and 3.58 with a lap to go, last lap (420M left) is where i lost the group
Thursday
Rest
Friday
rest
Travelling home from France
Sunday
Watch Hawkins run in British 10Km
Monday
16x150m on grass
.........1.17...1.45....1.44....1.41.....1.43....1.41....1.44....1.53
........132.....123.....128.....130.....134.....140.....139.....143
22.....23.......21.......21.......20.......21.......20.......20.......21
1.42....1.44....1.33....1.36...1.39....1.18....1.12
137.....142.....143.....147.....147.....158.....158
20.......21.......21........21.......16.......16........11
1-153
2-129
800m pace, on grass prob around 150m going up hill. Ran this untill i felt like i was running well. . Last three i cut the distance and ran them alot faster and sharper. Recoveries were a quick walk back.
Tuesday
6x150m ish down hill on grass
............3.29.....3.55..3.23.....3.38.....5.23
............124.....120.....129.....134.....130
..17.......17........18.......17........17.......18
1-144
2-123
Ran this down hill and actually found this harder than running up hill. I will try and do lots of work with this session as it really got my legs moving quickly which i think i need. Strength and endurance is fine as the session on monday showed that
Wednesday
Watford 1500m race- 4.11
Ran too fast first lap, 61 sec and then slowed from then on, 2.06 800m, and 3.58 with a lap to go, last lap (420M left) is where i lost the group
Thursday
Rest
Friday
rest
4th-10th
Saturday
Traveling all day to france
Sunday
Rest
Monday
3 hour jog in mountains, blown of by hail stones, otherwise enjoyablle and excitting run
Tuesday
3xthreshold (4min reps jog/ walk back down) first rep was fastest and furtherest, the other two about 50m behind but both consistant, did not die or go above HR on 174
Wednesday
Rest
Thursday
5hr jog in the mountains
Friday
Rest
Traveling all day to france
Sunday
Rest
Monday
3 hour jog in mountains, blown of by hail stones, otherwise enjoyablle and excitting run
Tuesday
3xthreshold (4min reps jog/ walk back down) first rep was fastest and furtherest, the other two about 50m behind but both consistant, did not die or go above HR on 174
Wednesday
Rest
Thursday
5hr jog in the mountains
Friday
Rest
20th June - 3rd July
Saturday 20th
South of Englands
800m heats 1.57
Semi, 1.56.5
Lacking Accelration
Sunday 21st
2x10x50m on grass with glen + other grass reps
Monday 22nd- Friday 26th
5 peaks challange
Saturday 27th- Sunday 28th
Rest
Monday 29th
.............3.00....3.02.....3.15
.............131.......136......141
2.59.....2.56.....2.30.....2.57
1-168
2-140
Not a good session, ran less distance on each rep and was getting slower. i wanted to get used to running for that length of time but know now i should have done fast reps to get moving
Tuesday 30th
4x300m session on track
Ran out to 500m on the first two reps with the 300m in 42 but from then on the the 300m got slower and i was running less distance...3rd= 400m , 4th=300m in 44sec
Wednesday 1st July
Watford 800m Race .....2.05......rubbish died after 200m and that wasnt even that fast, hadnt preperd well enough, warmed up an hour to early for my race due to the nature of open events (i was last race). know for next time not to warm uo for the first race.
Thursday 2nd July
Nonsuch relays, just over 2miles
ran a really good first half but faded on the last 1km home.
Friday 3rd July
rest
South of Englands
800m heats 1.57
Semi, 1.56.5
Lacking Accelration
Sunday 21st
2x10x50m on grass with glen + other grass reps
Monday 22nd- Friday 26th
5 peaks challange
Saturday 27th- Sunday 28th
Rest
Monday 29th
.............3.00....3.02.....3.15
.............131.......136......141
2.59.....2.56.....2.30.....2.57
1-168
2-140
Not a good session, ran less distance on each rep and was getting slower. i wanted to get used to running for that length of time but know now i should have done fast reps to get moving
Tuesday 30th
4x300m session on track
Ran out to 500m on the first two reps with the 300m in 42 but from then on the the 300m got slower and i was running less distance...3rd= 400m , 4th=300m in 44sec
Wednesday 1st July
Watford 800m Race .....2.05......rubbish died after 200m and that wasnt even that fast, hadnt preperd well enough, warmed up an hour to early for my race due to the nature of open events (i was last race). know for next time not to warm uo for the first race.
Thursday 2nd July
Nonsuch relays, just over 2miles
ran a really good first half but faded on the last 1km home.
Friday 3rd July
rest
Sunday, 14 June 2009
13th-19th
Saturday
10x200m track
.........2.12.....2.19....2.25...2.40....2.30...2.24....2.23.....2.19......2.56
..........148.......151........146.....138.....154.....151.....150.......150.........150
26.......29.......27.......27.......27.......28.......28.......28.......28+5.......27+9
1-164
Intended to do a latic session with gandhi but after warming up wasnt really in the mood for it.
pleased with this, basically crusing and trying to focus on running right up on the top of my toes. Pretty much jogged back for the recovery
Sunday
10x300m on grass
..........1.18....1.32....1.33....1.36....1.33....1.32....1.53....1.36....1.27
...........135.....131.....141.....144.....147.....148.....145.....150.....158
.49......52.......50.......50......48.......48.......48.......47.......47........46
178.....163.....168.....173.....175.....168.....179.....178.....182.....183
2-134
Monday
Tuesday
Wednesday
Thursday
Friday
10x200m track
.........2.12.....2.19....2.25...2.40....2.30...2.24....2.23.....2.19......2.56
..........148.......151........146.....138.....154.....151.....150.......150.........150
26.......29.......27.......27.......27.......28.......28.......28.......28+5.......27+9
1-164
Intended to do a latic session with gandhi but after warming up wasnt really in the mood for it.
pleased with this, basically crusing and trying to focus on running right up on the top of my toes. Pretty much jogged back for the recovery
Sunday
10x300m on grass
..........1.18....1.32....1.33....1.36....1.33....1.32....1.53....1.36....1.27
...........135.....131.....141.....144.....147.....148.....145.....150.....158
.49......52.......50.......50......48.......48.......48.......47.......47........46
178.....163.....168.....173.....175.....168.....179.....178.....182.....183
2-134
Monday
Tuesday
Wednesday
Thursday
Friday
6th-12th
Saturday
16x200m on grass
...........58......71........67.......76.......74.......70......67.......71.......65......60
..........130.....125.....139.....132.....135.....142.....145.....137.....146.....152
.38.....41.....40.......39......41.......38.......42....40.......41.......39.......41
---.....161.....168.....167.....168.....169.....---.....170.....170.....170.....169
.63.......61......60.......59......64
149.....156.....156.....155.....156
.38.....40.....39.......40.......38
---.....---.....---.....179.....178
1-144
2-120
Sunday
was revising quite hard and was not in the mood to run
Monday
1x300m===37.0......18.08 (HR 124)
2x200m===24.3......30sec (HR 172)
=========27.0
1-166
2-145
wanted to do 3x300m but needed to gte back and do revsion. The 300m was good up untill about 200m where i didnt pick up the pace
Tuesday
Rest
Wednesday
1500m= 4.11
was tired going into the race and basically stayed about mid away and then failed to re-act as the pace picked up. last 300m was ok though, caught the group up so that i was less than a second with the main group in front of me
Thursday
Rest==exam, and then just relaxed and binged on choclate all day with friends
Friday
really tired today and slept most of the morning and then relaxed again most of the day, didnt have any energy to do much really
16x200m on grass
...........58......71........67.......76.......74.......70......67.......71.......65......60
..........130.....125.....139.....132.....135.....142.....145.....137.....146.....152
.38.....41.....40.......39......41.......38.......42....40.......41.......39.......41
---.....161.....168.....167.....168.....169.....---.....170.....170.....170.....169
.63.......61......60.......59......64
149.....156.....156.....155.....156
.38.....40.....39.......40.......38
---.....---.....---.....179.....178
1-144
2-120
Sunday
was revising quite hard and was not in the mood to run
Monday
1x300m===37.0......18.08 (HR 124)
2x200m===24.3......30sec (HR 172)
=========27.0
1-166
2-145
wanted to do 3x300m but needed to gte back and do revsion. The 300m was good up untill about 200m where i didnt pick up the pace
Tuesday
Rest
Wednesday
1500m= 4.11
was tired going into the race and basically stayed about mid away and then failed to re-act as the pace picked up. last 300m was ok though, caught the group up so that i was less than a second with the main group in front of me
Thursday
Rest==exam, and then just relaxed and binged on choclate all day with friends
Friday
really tired today and slept most of the morning and then relaxed again most of the day, didnt have any energy to do much really
Sunday, 31 May 2009
30th-5th
Saturday
200m.....27.....1min...148
300m.....44.....2min...140
400m.....60.....5min...138
400m.....58.....2min...153
300m.....43.....3min...152
200m.....25.....
1-164
Legs were aching (espically the right leg) from Friday. It was windy so times were slower for the effort we were putting in. Think i may need to do a couple of 300m on the track just to get used to running aggressivly on the track. Overall my legs were the most tired after this, everything above felt ok soon after the session had ended where as the others had gone light headed and were not complaining about the legs...i dont know if that means i have to work on my legs a bit more.
Sunday
2x10x60m (grass)
1-3.04....15.00
2-2.49
the second set was not faster but i think i was turning around quicker. Anyway the session was the longest three minutes i have had in a while, the last rep my legs got very heavy.
Monday
rest
Tuesday
11x300m Track
..........3.06....2.57....2.55....2.59....2.57....2.56....2.58.....3.00
...........123.....131.....128.....123.....129.....128.....131.....129
45.......45.......45.......44.......45.......45.......45.......45.......45
3.00..3.00
135.....134
.44.......45
Didnt fancy a fast session in the end, had come from an exam and it was warm so was not feeling that fresh. felt like i could have gone on at this pace for a while was very relaxed although i could feel legs wobbling a little 20-30m before the end
Wednesday
9x200mish (planned to do 300m session but crickerts and footballers were out!)
...........4.34....4.09....4.12....4.16....4.14....4.04....4.14..4.10
...........103.....112.....117.....116.......114.....112.....120....117
33........34.......31.......30.......29.......30.......30.......30.....30
1-134
2-119
wanted to keep going untill i ran 29sec at the same effort and i think it was coming however it suddenly became very windy. Run felt very easy whilst doing it but legs were supringly tired on the jog back home (more so than if i had done high quilty work, probably because of what you said earlier anout not doing enough work at race pace.) would like to do this session again to see if i can go faster at the same effort although i may do 6x300m when the picths arent being used, ( i know that the length is 300m so i know what speedim running at then)
Thursday
300, 200, 400, 200, 300
.............3.22.....3.34.....3.01.....3.35
.............129......140......145.......144
37.0.....26.4.....58.3.....24.8.....42.5
1-156
2-141
(route was the same pach of grass ive been using for last couple of weeks, so i know the 300m runs were pretty close to that distance and the first 200m is pretty close to a real 200m. The 400m is pretty close give or take 5 or so metres but the second 200m was shorter, prob nearer 180m.)
the first two reps were fine qnd everything felt pretty easy and like i was hanging around during the recoveries ( felt like i was running well and not struggling to much despite running fast, the 300m was the fastest i have ever gone on this route). However the 400m killed me and from then on the running became very messy. the last 80m of the 400m i started to slow but up untill the 400m was going ok. the last 200m and 300m rep felt basically all over the place espically the last 100m of the 300 . After the session my legs felt kind of numb for a short while, almost burning sensation in my legsn (nothing serious, legs fine now and were ok once i was home, think they had worked quite hard). Walked and joged home slowley. Feeling ok now but am getting and earlish night as have suddenly become tired...i think sitting revising in one place does not help.
[Question: if i did 3x300m as fast as i could would this be instead of a lactic session or can it go in day two? Would quite like to get a session where i am running near 35s before the 400m on wednesday but am not to sure if i should do 3x300m on sunday and monday lactic session rest tuesday, but maybe this maybe to much and may need to run 3x300m on sunday and have two days rest. Any thoughts. i will see how i feel on Friday and Saturday]
Friday
200m.....27.....1min...148
300m.....44.....2min...140
400m.....60.....5min...138
400m.....58.....2min...153
300m.....43.....3min...152
200m.....25.....
1-164
Legs were aching (espically the right leg) from Friday. It was windy so times were slower for the effort we were putting in. Think i may need to do a couple of 300m on the track just to get used to running aggressivly on the track. Overall my legs were the most tired after this, everything above felt ok soon after the session had ended where as the others had gone light headed and were not complaining about the legs...i dont know if that means i have to work on my legs a bit more.
Sunday
2x10x60m (grass)
1-3.04....15.00
2-2.49
the second set was not faster but i think i was turning around quicker. Anyway the session was the longest three minutes i have had in a while, the last rep my legs got very heavy.
Monday
rest
Tuesday
11x300m Track
..........3.06....2.57....2.55....2.59....2.57....2.56....2.58.....3.00
...........123.....131.....128.....123.....129.....128.....131.....129
45.......45.......45.......44.......45.......45.......45.......45.......45
3.00..3.00
135.....134
.44.......45
Didnt fancy a fast session in the end, had come from an exam and it was warm so was not feeling that fresh. felt like i could have gone on at this pace for a while was very relaxed although i could feel legs wobbling a little 20-30m before the end
Wednesday
9x200mish (planned to do 300m session but crickerts and footballers were out!)
...........4.34....4.09....4.12....4.16....4.14....4.04....4.14..4.10
...........103.....112.....117.....116.......114.....112.....120....117
33........34.......31.......30.......29.......30.......30.......30.....30
1-134
2-119
wanted to keep going untill i ran 29sec at the same effort and i think it was coming however it suddenly became very windy. Run felt very easy whilst doing it but legs were supringly tired on the jog back home (more so than if i had done high quilty work, probably because of what you said earlier anout not doing enough work at race pace.) would like to do this session again to see if i can go faster at the same effort although i may do 6x300m when the picths arent being used, ( i know that the length is 300m so i know what speedim running at then)
Thursday
300, 200, 400, 200, 300
.............3.22.....3.34.....3.01.....3.35
.............129......140......145.......144
37.0.....26.4.....58.3.....24.8.....42.5
1-156
2-141
(route was the same pach of grass ive been using for last couple of weeks, so i know the 300m runs were pretty close to that distance and the first 200m is pretty close to a real 200m. The 400m is pretty close give or take 5 or so metres but the second 200m was shorter, prob nearer 180m.)
the first two reps were fine qnd everything felt pretty easy and like i was hanging around during the recoveries ( felt like i was running well and not struggling to much despite running fast, the 300m was the fastest i have ever gone on this route). However the 400m killed me and from then on the running became very messy. the last 80m of the 400m i started to slow but up untill the 400m was going ok. the last 200m and 300m rep felt basically all over the place espically the last 100m of the 300 . After the session my legs felt kind of numb for a short while, almost burning sensation in my legsn (nothing serious, legs fine now and were ok once i was home, think they had worked quite hard). Walked and joged home slowley. Feeling ok now but am getting and earlish night as have suddenly become tired...i think sitting revising in one place does not help.
[Question: if i did 3x300m as fast as i could would this be instead of a lactic session or can it go in day two? Would quite like to get a session where i am running near 35s before the 400m on wednesday but am not to sure if i should do 3x300m on sunday and monday lactic session rest tuesday, but maybe this maybe to much and may need to run 3x300m on sunday and have two days rest. Any thoughts. i will see how i feel on Friday and Saturday]
Friday
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