Saturday
southern Road relys, wimbldon road.
16.45sec, 2mins faster than i ran last year and just over 1min slower than Hawkins.
Found his really hard, went of to fast, i thought (at the time) that it was slow and comfortable so i cruised alongside the leading group, but after about 8mins i died compltly i got up a steep hill and lasted about another 2mins before my pace really suffered. Worst part of the race was running after a long steep down hill, i couldnt get back into a rythem. Legs were knackerd after the race! Body was not expecting this!
Sunday
Groin still tight, and yesterdays punding down hill probabaly didnt help. #
Sawm 70 lengths in 45mins.
Monday
Swam 110 length in 1hr 15mins
Tuesday
Aqua Running with hawkins
5x3min (3min)
5x2min (1min)
Wednesday
Gym- leg weights with friend, relatively light weights with lots of reps. (multi gym)
Thursday
35min on rowing machine- ave HR 138
Friday
rest
Tuesday, 22 September 2009
5th-11th
Saturday
40min steady/slow jog
Sunday
rest
Monday
rest
Tuesday
couple of 200 and 300m strides in about 30sec and 43seconds. Also did 3 fast strides of 60m on grass
Wednesday
Watford 800m- 1.58.01
Good sprint finsih, but got caught in the middle of the group, really poor start by me and had a lot of work to do to catch up
Thursday
wanted to train but hip, which i then diagoned as a groin strain was really tight after the race yesterday so just jogged (slowly to the track)
Friday
rest
40min steady/slow jog
Sunday
rest
Monday
rest
Tuesday
couple of 200 and 300m strides in about 30sec and 43seconds. Also did 3 fast strides of 60m on grass
Wednesday
Watford 800m- 1.58.01
Good sprint finsih, but got caught in the middle of the group, really poor start by me and had a lot of work to do to catch up
Thursday
wanted to train but hip, which i then diagoned as a groin strain was really tight after the race yesterday so just jogged (slowly to the track)
Friday
rest
Wednesday, 2 September 2009
1st- 4th
Tuesday
Rest, my hip was really tight from last week but had been feeling better today so thought i would give it a full rest in the hope that it would not cause me any trouble for the rest of the week.
Wednesday
10x250mish on grass
...........53.......46.......50.....52........51.......49......50.......40.......40
..........144.....158.....157.....164.....169.....166.....171.....178.....180
.43.....44........43......43.....41........41.......40.......40......41.......40
---.....171.....177.....---.....180.....175.....177.....187.....186.....188
1- 152
2- 127
after the fourth rep started to feel really good and easy and was reallly strating to get up unto my toes. was relexed and joging the recoveries.
Unfortunatly i could feel tightness in my hip during the warm down.
Thursday
5x300m (track)
1. 44+ 6..... 5.06.....115
2. 42+ 7..... 5.39.....131
3. 41........... 6.03.....135
4. 42........... 6.21.....134
5. 42+ 8
1-152
Running well, good technique, really felt as if i was getting up unto my toes. However those extra 50m i was running did feel quite tough and i probably slowed down on this part.
Thouht i had actually done six reps but mis counted so probably would of done 6 but i was defiantly starting to feel it in my legs after the 5th rep.
Friday
4x400 (length of park)
1. 65.....6.33...125
2. 61.....6.46...122
3. 63.....7.11...129
4. 64.....
1-155
2-134
Basically aimed to cruise the first 300m at 800m race pace and then try a rapid change of speed up hill. Really enjoyed doing this but it was pretty tough and could defiantly feel my legs working, it also felt quite awkard in my legs running that fast.
After the rep it was strange as my HR was dropping quite quickly but i still seemed to be breathing pretty hard despite HR dropping to around 115 on the first two recoveries.
think i may need to do a session where i spriont as hard as i can the whole length as i reckon i will find this hard and if i am able to do it well should give me confidence, i think im a little bit affraid to be sprinting 400m...a bit out of practice!
Rest, my hip was really tight from last week but had been feeling better today so thought i would give it a full rest in the hope that it would not cause me any trouble for the rest of the week.
Wednesday
10x250mish on grass
...........53.......46.......50.....52........51.......49......50.......40.......40
..........144.....158.....157.....164.....169.....166.....171.....178.....180
.43.....44........43......43.....41........41.......40.......40......41.......40
---.....171.....177.....---.....180.....175.....177.....187.....186.....188
1- 152
2- 127
after the fourth rep started to feel really good and easy and was reallly strating to get up unto my toes. was relexed and joging the recoveries.
Unfortunatly i could feel tightness in my hip during the warm down.
Thursday
5x300m (track)
1. 44+ 6..... 5.06.....115
2. 42+ 7..... 5.39.....131
3. 41........... 6.03.....135
4. 42........... 6.21.....134
5. 42+ 8
1-152
Running well, good technique, really felt as if i was getting up unto my toes. However those extra 50m i was running did feel quite tough and i probably slowed down on this part.
Thouht i had actually done six reps but mis counted so probably would of done 6 but i was defiantly starting to feel it in my legs after the 5th rep.
Friday
4x400 (length of park)
1. 65.....6.33...125
2. 61.....6.46...122
3. 63.....7.11...129
4. 64.....
1-155
2-134
Basically aimed to cruise the first 300m at 800m race pace and then try a rapid change of speed up hill. Really enjoyed doing this but it was pretty tough and could defiantly feel my legs working, it also felt quite awkard in my legs running that fast.
After the rep it was strange as my HR was dropping quite quickly but i still seemed to be breathing pretty hard despite HR dropping to around 115 on the first two recoveries.
think i may need to do a session where i spriont as hard as i can the whole length as i reckon i will find this hard and if i am able to do it well should give me confidence, i think im a little bit affraid to be sprinting 400m...a bit out of practice!
Saturday, 29 August 2009
29th-31st
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.
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, 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
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