Saturday
800m race- hendon
not sur eof the time yet but its some where in the 1.59, 2min mark.
was feeling pretty tired in my legs, little bounce today.
the first lap was quick, leader 54, i was 55/56 but i had a bad start and just couldnt get my self into the front with the leaders. felt quite poerful on on the back stright though.
Sunday
rest
Monday
30.55.....Fin 184.....Ave 157
1- 147
2- 157
Reckon i ran just over a minute faster than i was last year.
Saturday, 29 August 2009
Saturday, 22 August 2009
22nd-28th
Saturday
500+300m (track)
500= 71....30sec recovery
300=43
500m paced pretty well, 27sec 200m and 57 400m but the 300m i never got going, just couldnt sustain a full pace, only really strated to accelrate with about 60m to go and could feel my self start to really move so disspaointed about that one, would like to do it again
Not sure what to do tomorrow, plan to race on wednesdsy???
Sunday
Rest
Monday
51.58.....Fin 160.....Ave 155
1-132
2-118
legs started to feel heavy after about 40mins but still ran well after.
was a strange feeling as i was bouncing along and wanted to drive away. My HR refused to stay in the mid 150s, was really running between 158-160 for most of the run.
Once i finished could really feel my quads had been working, a bit shaky likly because i havnt run for this long in some time.
Tuesday
11x200m (track)
.--....4.21.....1.59...1.54.....1.47....1.53....2.14....2.01....2.14....1.44...1.58
.--.....129.....146.....151.....160.....160.....154.....156.....146.....166.....164
.29.....28.......29......28........29.......29.......28.......29.......29.......29.......28
2-139
felt really bouncy when running and it quite good form but just didnt have the sgarpness to get below 28 which was a little annoying. My right hip has been tight since saturday and the run yesterday has made it really tight today, dosnt stop me running, however after the run i found it pretty hard to move my leg.
Wednesday
800m- 2.00.01
legs were'nt as fresh as i had hoped so decided just to play around with it. went of hard and ran a 55 first lap but i really frooze from about 500m-700m but had a good sprint finish (the problem is that im not sprintng from far enough out). I think form now on i will try and get my self into BMC races not these opens as i under estimated the amount of races, i ended up warming up for 1hr 30mins.
Thursday
Couple of 200m strides on track and then 3 short 60m on uphill grass slope
was quite tired warming up
Friday
2x400m on grass with 2 60m sprints in it. strided the 400m and then accelrated but found this quite tiring to be honest and was breathing quite deep once i had finished.
500+300m (track)
500= 71....30sec recovery
300=43
500m paced pretty well, 27sec 200m and 57 400m but the 300m i never got going, just couldnt sustain a full pace, only really strated to accelrate with about 60m to go and could feel my self start to really move so disspaointed about that one, would like to do it again
Not sure what to do tomorrow, plan to race on wednesdsy???
Sunday
Rest
Monday
51.58.....Fin 160.....Ave 155
1-132
2-118
legs started to feel heavy after about 40mins but still ran well after.
was a strange feeling as i was bouncing along and wanted to drive away. My HR refused to stay in the mid 150s, was really running between 158-160 for most of the run.
Once i finished could really feel my quads had been working, a bit shaky likly because i havnt run for this long in some time.
Tuesday
11x200m (track)
.--....4.21.....1.59...1.54.....1.47....1.53....2.14....2.01....2.14....1.44...1.58
.--.....129.....146.....151.....160.....160.....154.....156.....146.....166.....164
.29.....28.......29......28........29.......29.......28.......29.......29.......29.......28
2-139
felt really bouncy when running and it quite good form but just didnt have the sgarpness to get below 28 which was a little annoying. My right hip has been tight since saturday and the run yesterday has made it really tight today, dosnt stop me running, however after the run i found it pretty hard to move my leg.
Wednesday
800m- 2.00.01
legs were'nt as fresh as i had hoped so decided just to play around with it. went of hard and ran a 55 first lap but i really frooze from about 500m-700m but had a good sprint finish (the problem is that im not sprintng from far enough out). I think form now on i will try and get my self into BMC races not these opens as i under estimated the amount of races, i ended up warming up for 1hr 30mins.
Thursday
Couple of 200m strides on track and then 3 short 60m on uphill grass slope
was quite tired warming up
Friday
2x400m on grass with 2 60m sprints in it. strided the 400m and then accelrated but found this quite tiring to be honest and was breathing quite deep once i had finished.
15th-21st
saturday-Wednesday
Camping, didnt manage any running but was still pretty active, football, vollyball and generall mucking around on the beach, however diet was'nt excellant
Thursday
14x150m (diagnal runs)
.......47.......45......32.......44.......43......49.......47.......51.......57
......153.....156.....169.....168.....166.....165.....169.....169.....165
24..22.......26.......23.......24.......22......24.......22.......23......22
59......62.......56.......54
162...163.....164.....163
24......21.......21.......20
1-156
2-136
just couldnt hack the recoveries, feeling a little rusty but pleased with the consitancy
Friday
12x200m (grass)
........3,37.....2.47.....2.54....2.16...2.36...2.25....2.21....2.35....3.07....2.38....2.44
..........117.....129.....134.....149.....148.....151.....155.....149.....149.....159.....155
30.....28.......28.......28.......29......28.......28.......28......28......27......28........28
1-159
2-138
felt pretty good on this session, next time just got to shortern the recoveries, however i do think that it is taking slightly longer for me to recover than it has done in the past
Camping, didnt manage any running but was still pretty active, football, vollyball and generall mucking around on the beach, however diet was'nt excellant
Thursday
14x150m (diagnal runs)
.......47.......45......32.......44.......43......49.......47.......51.......57
......153.....156.....169.....168.....166.....165.....169.....169.....165
24..22.......26.......23.......24.......22......24.......22.......23......22
59......62.......56.......54
162...163.....164.....163
24......21.......21.......20
1-156
2-136
just couldnt hack the recoveries, feeling a little rusty but pleased with the consitancy
Friday
12x200m (grass)
........3,37.....2.47.....2.54....2.16...2.36...2.25....2.21....2.35....3.07....2.38....2.44
..........117.....129.....134.....149.....148.....151.....155.....149.....149.....159.....155
30.....28.......28.......28.......29......28.......28.......28......28......27......28........28
1-159
2-138
felt pretty good on this session, next time just got to shortern the recoveries, however i do think that it is taking slightly longer for me to recover than it has done in the past
8th-14th
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
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
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???
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