Saturday
BAL Meeting
800m- 1.57.5, came third and annoyed as i was running well but lacked focus, failed to react at all when i was over taken
400m rely, no race really just worked my seklf quite hard but other really far ahead no chance of catching them
Sunday
Intercounties- 800m- 1.57.2
Made up for lake of focus from yesterday. Ran a good race and broke away with the leader after 500m. tried to over take at 200m my was grabbed from behind which lost my rythem
Monday
Rest
Tuesday
nothing
Wednesday
supposed to race but was really late home from work which meant i missed the train- nothing
Thursday
9x200m
..........57.......54.......57......56......4.04.....61.....1.50.....1.16
........149.....158.....162.....163.....136.....158.....152.....144
30.....30.....28........29.......29.......28.......29.......29........29
awful session, felt so tired, got no smoothness at all. Had been at work all day and went for a cycle ride with Byrne to keep him company which may explain somthing, but bassically i couldnt get going, was pretty annoyed because i was getting quite good at this session in june.
Friday
30min fast steady, had vert little time that day
Saturday, 22 August 2009
Monday, 3 August 2009
1st-7th
Saturday
Race- Southern Mens
HJ= 165cm- failed 170 just because i finished the 800m and then 10seconds later had to jump. i only just clipped it so will easily get this hight and higher next time.
800m= 2min .5??
No compepetion and i had no warm up as i arrived and was put stright into the HJ. bassically on ethe race after 200m and i was moving that fast, used it to stride out. Was windy also and only mnaged 59 first lap!!
400m rely= 51.1
put in quite a bit of effort but still felt a little rusty over this distance
The hardest part in this race was from 180m to 250m. felt really comftable on the home stright just felt weak when starting the bend
Sunday
Rest
Monday
Rest
Tuesday
4x400
2x150m
1. 54.5.....13.00
2. 53.7.....13.10
3. 55.0.....12.50
4. 55.3.....13.41
5. 19.2.....3.55
6. 19.4.....
Wednesday
Rest- feeling tight after yesterdays session
Thursday
Rest- Had been at work all day and was very tired
Friday
rest
Race- Southern Mens
HJ= 165cm- failed 170 just because i finished the 800m and then 10seconds later had to jump. i only just clipped it so will easily get this hight and higher next time.
800m= 2min .5??
No compepetion and i had no warm up as i arrived and was put stright into the HJ. bassically on ethe race after 200m and i was moving that fast, used it to stride out. Was windy also and only mnaged 59 first lap!!
400m rely= 51.1
put in quite a bit of effort but still felt a little rusty over this distance
The hardest part in this race was from 180m to 250m. felt really comftable on the home stright just felt weak when starting the bend
Sunday
Rest
Monday
Rest
Tuesday
4x400
2x150m
1. 54.5.....13.00
2. 53.7.....13.10
3. 55.0.....12.50
4. 55.3.....13.41
5. 19.2.....3.55
6. 19.4.....
Wednesday
Rest- feeling tight after yesterdays session
Thursday
Rest- Had been at work all day and was very tired
Friday
rest
Thursday, 30 July 2009
25th-31st
Saturday
Rest- Tavelling Home
Sunday
6x400m (length of park)
..........1.33....1.29....1.02....1.24....1.17
..........155.....154.....160.....163.....164
59.......69.......64.......66.......61.......68
1-163
2-146
Aimed to the reovery Hr rising each rep, so went when the recovering HR was a couple of beats higher than the rep before.
First rep i did to fast but it felt easy, however after that i couldt find the right pace, however by the last rep was pretty areobiclly nakered but my legs didnt seem to be in a great deal of latic
Monday
3x200m track
1- 24.6................10.41 (128)
2- 24.5................13.52 (126)
3- 24.6
i just couldnt go any faster, i think the start was the weakest. the reps them self i did not find hard but after the third rep my body felt very strange...very simlar to the begining of summer where the body is not used to running fast.
i Will do this session again on Thursday as ive got so much more to improve on this!!
Tuesday
Rest, busy all day and planned to race tomo
Wednesday
20x150m??, Crossovers on Grass
...........36.......28.......26.......29.......25......28........26.......29......26.......34
..........149.....165.....166.....172.....176.....178.....177.....181.....183.....186
..19.....24.......27.......24.......26.......25......27........23.......26......24.......26
.26........32.......25......33.......26.......33........24......34.......25
180.....182.....185.....186.....192.....186.....189.....194.....190
.23.......25.......23.......25.......23.......25........23......25.......22
1-167
2-137
The Recovering HRs seem really high on this session but i was not in any major stress and was ready to run once i had jogged accros.
The first one was up hill (although it a shorter distance) and the next one was down hill.
I got Faster as the session went along. the rest of the day I felt like i had done a good session but was not tired.
Thursday
4x200m
1. 24.7..... 13.24
2. 24.6..... 20.32
3. 24.4..... 15.29
4. 25.0
the last rep i got a little bit of cramp in my calf whilst running which is why it is the slowest. Generally they are slightly getting faster, think i have to work on the beggining as it takes me 120m to get up to top speed.
QUESTION: should i use big powerful arm action or the small fast ones??
Friday
3xZig Zag, (25m x6)
All in low 29seconds
really enjoyed this session. Was strange as i was pretty much ruinning for 30sec holding my breath as you are always accelrating on this session. I didnt feel sick in anyway at all after this session but was out of breath and could feel the heart betting pretty hard.
I was haveing about 8-10min recovery and heart was getting down to about 110, and sometimes lower.
Rest- Tavelling Home
Sunday
6x400m (length of park)
..........1.33....1.29....1.02....1.24....1.17
..........155.....154.....160.....163.....164
59.......69.......64.......66.......61.......68
1-163
2-146
Aimed to the reovery Hr rising each rep, so went when the recovering HR was a couple of beats higher than the rep before.
First rep i did to fast but it felt easy, however after that i couldt find the right pace, however by the last rep was pretty areobiclly nakered but my legs didnt seem to be in a great deal of latic
Monday
3x200m track
1- 24.6................10.41 (128)
2- 24.5................13.52 (126)
3- 24.6
i just couldnt go any faster, i think the start was the weakest. the reps them self i did not find hard but after the third rep my body felt very strange...very simlar to the begining of summer where the body is not used to running fast.
i Will do this session again on Thursday as ive got so much more to improve on this!!
Tuesday
Rest, busy all day and planned to race tomo
Wednesday
20x150m??, Crossovers on Grass
...........36.......28.......26.......29.......25......28........26.......29......26.......34
..........149.....165.....166.....172.....176.....178.....177.....181.....183.....186
..19.....24.......27.......24.......26.......25......27........23.......26......24.......26
.26........32.......25......33.......26.......33........24......34.......25
180.....182.....185.....186.....192.....186.....189.....194.....190
.23.......25.......23.......25.......23.......25........23......25.......22
1-167
2-137
The Recovering HRs seem really high on this session but i was not in any major stress and was ready to run once i had jogged accros.
The first one was up hill (although it a shorter distance) and the next one was down hill.
I got Faster as the session went along. the rest of the day I felt like i had done a good session but was not tired.
Thursday
4x200m
1. 24.7..... 13.24
2. 24.6..... 20.32
3. 24.4..... 15.29
4. 25.0
the last rep i got a little bit of cramp in my calf whilst running which is why it is the slowest. Generally they are slightly getting faster, think i have to work on the beggining as it takes me 120m to get up to top speed.
QUESTION: should i use big powerful arm action or the small fast ones??
Friday
3xZig Zag, (25m x6)
All in low 29seconds
really enjoyed this session. Was strange as i was pretty much ruinning for 30sec holding my breath as you are always accelrating on this session. I didnt feel sick in anyway at all after this session but was out of breath and could feel the heart betting pretty hard.
I was haveing about 8-10min recovery and heart was getting down to about 110, and sometimes lower.
Saturday, 25 July 2009
A note on the last few weeks
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???
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???
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
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