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"If I'm not out there training, someone else is."
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Tuesday 5 miles easy
While not hungover a very late night/ early morning meant just getting out was the mission of the day.... job done. Left the watch at home (partially because it went missing for a couple of days and partly because I didn't really care about distance or pace just ended up doing a usual 5 mile loop
Wednesday approx 7 miles easy
Handy one, watch still MIA but but just took it nice and handy
Thursday 4 miles recovery
New year party at the parents culminated in about a 5am finish. Labored around for a few very very handy miles.
Finally thank god holiday is over
. In comparison to last year it was not the best one but to be honest I had kinda figured that would be the case given the family circumstances last year it was a case of trying to gain normality back into the holiday. Relatively worse for wear but I managed to get out regularly and about a month to get the head down before racing next 0 -
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Wednesday PM 25 min dynamic flexibility
Legs still heavy from yesterday and with the mileage well on track for the week figured I would spend a bit of time tending to the overlooked area's for a bit of TLC focusing on a few area's which need to be work on, not niggles per say but area's of interest which have become apparent over last few months
Thursday AM 8 miles (varying paces)
Met up with TBL for his session this morning, gone are the days where I am not working a bit on these sessions
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Legs still heavy from yesterday and with the mileage well on track for the week figured I would spend a bit of time tending to the overlooked area's for a bit of TLC focusing on a few area's which need to be work on, not niggles per say but area's of interest which have become apparent over last few months
This is no place for that sort of filth!0 -
KielyUnusual wrote: »This is no place for that sort of filth!
I blame the last three people I have ran with; Meno, tRR and TbL or as they are soon to be known as; The Village people
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Saturday PM
2 mile easy,
1 mile jog bends/stride straights
3x600, 3x200, 3x500, 3x200 w/ 90 sec jog between reps and 4 min between sets
2 mile easy
Splits:
600s: 1.56, 1.57, 1.57
200s: 34, 33, 34
500s: 1.34, 1.32, 1.33
200s: 30.5, 31.2, 30.4
Down to the track after work for session. Wind was a little better than this morning but still bad enough so I said I would just give it a go and knew that the target times would probably be a little off.
The 600s were to be in or around 1.55 however I had the wind for 2/3 of the rep so I knew they were going to be a little slow, felt pretty controlled however.
The next 200s were mile pace and felt very controlled the long recoveries helped but kept the jog between reps healthy enough given the cold temps and the wind the last thing I wanted was to get cold standing around.
Next were the 500s at around 3k pace. I knew these were gonna be tough as I had head on wind in the 1st and last 100m so I knew I would be working, was hitting the 400m mark bang on time but really having to work into that wind in last 100m (probably too hard but c'est la vie)
Last set and we were back to 800m paced 200's to bring this weeks 800m paced work to a higher volume than I did in the whole of 2014. Felt fairly relaxed throughout this although working the arms a little too hard.
Overall not the toughest session but a good one for getting in touch with paces and very happy with how it went, could very well be a middle distance athlete after all (atleast for the spring
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KielyUnusual wrote: »Would you do these more sprinter style session from a standing start, running start or the three point start? How much of a difference do you think it would make depending on which one you choose?
This one's for you Chivito too
Personally I think it depends on type of runner you are.
I did these off a three point start because I wanted to work on a bit of explosive power also simply because I haven't been do the gym work I did last year.
If it just in relation to lactate build up and tolerance I would say that jog in start is fine.
For sprinters I would say 3 point starts would be preferred most of the time simply as a result of having to deal with blocks for every race.0 -
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Oregano_State wrote: »That's what I like to see! Nice session L. Come back to this session in 2 weeks and I bet you'd chop the best part of a second of each of those reps. Assuming you're fresh and the conditions are similar etc etc.
Think I have a similar session off slightly shorter recoveries in about a month's time so will be an interesting comparison. Back to gym next week should help as well as an 800 and 1500 race each in the mid term before that 0 -
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TRR_the_turd wrote: »So I'm going to play Devil's advocate here!!!!!!
What was the thinking behind that session? Looking at prescribed reps and recoveries I'm guessing it's a bench mark session. Something to compare against in a few weeks time! If that was the case it's a bit odd that the pace for all reps was basically identical! Looks like a one gear session. Maybe that's where you are at the moment and the gears will come over the coming weeks but for them to come there will have to be a bigger emphasis on shorter explosive reps 150-300 metres in my opinion.
Getting back to the original question of the thinking behind this session! I had assumed you were targeting 3k! I wonder is this the best type of bench mark for a 3k runner? I know you said it was a sprinter type session. No two ways about it. This is a 400/800 type bench mark session in my opinion. More speed based that aerobic and speed required for 3k! Would you agree or disagree?
Devils advocate? You? Never
Good spot on the paces, yes they were one paced and that pace is roughly 800m effort (maybe a shade under) ideally this was supposed to be a little bit progressive but not hugely and I didn't have in the legs. The plan itself has quite a bit more 800 paced 2s than I would be used to. This session was about flooding the legs with lactic and holding form and pace (effectively building up lactic tolerance which is something I have very little experience in over the last few years due to the nature of my training)
With regards 3k being the target - yes and no Main target is just to work on speed a bit more over shorter distances (800-3k) the reason I chose 3k as target race for nationals was simple - its the only one I stood a hope of not being blown out the back of and effectively being left to time trial on my own. Before than I will be doing a 1500 and 800 and going well then nationals will be on the card (realistically feel I need to be in about sub 9.05 shape). Most of the training is however based around a 1500 plan.
Effectively these 2 months are simply working on area's of weakness and tackling improved fitness from a different angle before focusing on 5k/10k for the summer.0 -
What's your weekly mileage at the minute bud? I think I need a few explosive 100-200 sessions as my speed is zapped over all the slow running. Im going to hang around with 70 mpw for a few weeks and try a few sessions down on the TAC track after the 31st Between the layers and the cravel track here I'm not able to get my bearrings. 0
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thewolf_ie wrote: »What's your weekly mileage at the minute bud? I think I need a few explosive 100-200 sessions as my speed is zapped over all the slow running. Im going to hang around with 70 mpw for a few weeks and try a few sessions down on the TAC track after the 31st Between the layers and the cravel track here I'm not able to get my bearrings.
Mileage last week was around 75, to be honest I am not really tracking it that closely I am just running frequently and letting the training excel do the counting for me and what ever comes out at the end of the week well and good.
Loss of speed? Didn't I see you bust out a 60 sec 400 after a 13 mile run? Would say the speed hasn't gone away and you will surprise yourself with how quickly turnover can be brushed up if you have a good base (and a few strides after easy running)0 -
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