The sessions where i think i need to do is
1500m race pace work -400m in 63/64 seconds, with 100m jog, (do the 300m session but try and drag them out further)
Also need to do 400m faster at 800m pace in 53s/54s as i ran a 57 sec lap the last saturday and it felt quite a bit of effort for that speed.
Fast work so more of those down hill sprints to get legs moving quickly and then bascially lots of fast 200m when im on the track. I have done very little of this
And then Lactic work, Probably the changing direction oness...Zig Zag.
Any thoughts???
Saturday, 25 July 2009
18th-24th
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
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
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
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