Sunday 30th of July
AM
Rest.
PM
Rest.
*Swimming, eating a lot, etc.
Monday, July 31, 2006
Friday 28th of July
AM
Rest.
PM
*30 min easy running.
*30 min "hurdle-balette" (flexibility training for hips - stomach - thighs).
*Strides.
*150 m / 40 m / 60 m / 80 m /w 4 min rest.
*15 min rest.
*150 m.
*Circuits.
*20 min easy running.
*Most of the traininq with Tommy (and Karl). Tommy was clearly faster. I still don't know how to run fast in the correct technique, too much tensing, etc. But I'm still running as I should when going slower.
*Pain in "vänster ljumske" - the muscle that goes from the inside of the thigh to lower stomach - nothing serious but I once destroyed 3 months of training by ignoring this sort of thing so I took no chances, and quit the traning after the first 150 rep (the plan was to do another 40 /60 & 80).
AM
Rest.
PM
*30 min easy running.
*30 min "hurdle-balette" (flexibility training for hips - stomach - thighs).
*Strides.
*150 m / 40 m / 60 m / 80 m /w 4 min rest.
*15 min rest.
*150 m.
*Circuits.
*20 min easy running.
*Most of the traininq with Tommy (and Karl). Tommy was clearly faster. I still don't know how to run fast in the correct technique, too much tensing, etc. But I'm still running as I should when going slower.
*Pain in "vänster ljumske" - the muscle that goes from the inside of the thigh to lower stomach - nothing serious but I once destroyed 3 months of training by ignoring this sort of thing so I took no chances, and quit the traning after the first 150 rep (the plan was to do another 40 /60 & 80).
Friday, July 28, 2006
Thursday 27th of July
AM
*40 min easy running.
PM
*20 min easy running.
*Strides on grass.
*4x 300 m / 4 min recovery: 39/38/40/41, followed by 200 m jog-walk rest and 10x 200 m /with 200 m jog-walk rest int 29 - 27.
*Circuits & jumps.
*15 min easy running.
*The 300:s became difficult after the first one - really draining and going into lactate - I don't know exactly what this session was (speedendurance that goes into treshold that goes into lactate tolerance), other than it was difficult.
*The 200:s sorted themselves out after a while. But calves very tired and close to cramp - this is nothing unusual - my calves seems to be my week spot (or one of them).
AM
*40 min easy running.
PM
*20 min easy running.
*Strides on grass.
*4x 300 m / 4 min recovery: 39/38/40/41, followed by 200 m jog-walk rest and 10x 200 m /with 200 m jog-walk rest int 29 - 27.
*Circuits & jumps.
*15 min easy running.
*The 300:s became difficult after the first one - really draining and going into lactate - I don't know exactly what this session was (speedendurance that goes into treshold that goes into lactate tolerance), other than it was difficult.
*The 200:s sorted themselves out after a while. But calves very tired and close to cramp - this is nothing unusual - my calves seems to be my week spot (or one of them).
Wednesday, July 26, 2006
Tuesday 25th of July
AM
*30 min easy running.
*Strides.
*2x 10x 150 m / 50 jog / 10 min.
*20 min borderline death.
*10x 100 m diagonaly on grass.
*15 min jog.
*I got the instruction, from Glen, to do the 150:s so there would be no "after".
*I started too fast and hit lactate real bad too early in - i cut the planed session of 20x150/50 in half and started again after 10 minutes of jog and drink.
*The times in the second series were faster than in the first, overall at least, but jogs took longer.
*This perhaps became more of a 800 m session than 1500, but a good session all in all.
*I hate doing this - it's really hard in a bad way.
AM
*30 min easy running.
*Strides.
*2x 10x 150 m / 50 jog / 10 min.
*20 min borderline death.
*10x 100 m diagonaly on grass.
*15 min jog.
*I got the instruction, from Glen, to do the 150:s so there would be no "after".
*I started too fast and hit lactate real bad too early in - i cut the planed session of 20x150/50 in half and started again after 10 minutes of jog and drink.
*The times in the second series were faster than in the first, overall at least, but jogs took longer.
*This perhaps became more of a 800 m session than 1500, but a good session all in all.
*I hate doing this - it's really hard in a bad way.
Monday 24th of July
AM
Rest.
PM
*30 min easy running.
*Strides (easy).
*2x LARS (fast but not max) / 20 min: 4:11 and 4:15.
*Some jumps, press-ups, sit-ups, etc.
*10 min easy running.
*The LARS (Lap ARound Stadium) is perhaps harder than I thought. I've done only one of them per session, lately, but now when I did the second one I really felt that my legs had recieved the good news from the hills & lactate. I did not mean to do anything hard, saving energy for torrows hard work, but this drained more than I'd expected.
*I get lactate in my arms, just above the elbow, it might be because these days I'm using my arms as they're supposed to be used.
AM
Rest.
PM
*30 min easy running.
*Strides (easy).
*2x LARS (fast but not max) / 20 min: 4:11 and 4:15.
*Some jumps, press-ups, sit-ups, etc.
*10 min easy running.
*The LARS (Lap ARound Stadium) is perhaps harder than I thought. I've done only one of them per session, lately, but now when I did the second one I really felt that my legs had recieved the good news from the hills & lactate. I did not mean to do anything hard, saving energy for torrows hard work, but this drained more than I'd expected.
*I get lactate in my arms, just above the elbow, it might be because these days I'm using my arms as they're supposed to be used.
Friday 21st of July
AM
Rest(work).
PM
*30 min easy running.
*Strides.
*Jumps (bounding, one legged, etc.). Not too many.
*Circuits.
*6x 150 m / 250 jog-walk recovery; 19.0 - 19.5.
*20 min jog.
*I was supposed to do some work on grass with the sprint group but they didn't show up, perhaps because it was windy & rained hard and +12C.
*Nothing really worked. Tired in the body and in the head - not exhausted, just not on the top of the world.
AM
Rest(work).
PM
*30 min easy running.
*Strides.
*Jumps (bounding, one legged, etc.). Not too many.
*Circuits.
*6x 150 m / 250 jog-walk recovery; 19.0 - 19.5.
*20 min jog.
*I was supposed to do some work on grass with the sprint group but they didn't show up, perhaps because it was windy & rained hard and +12C.
*Nothing really worked. Tired in the body and in the head - not exhausted, just not on the top of the world.
Friday, July 21, 2006
Thursday 20th of July
AM
Rest (work).
PM
*30 min easy running.
*Strides on grass.
*The LARS (Lap ARound the Stadium); 4:06 (new PB - last was 4:10).
*15 min recovery.
*2x 200 m for technique in 28 and 26.
*8x 300 m / 100 m jog (around 1 min) recovery; 45/45/45/45/45/46/47/46.
*20 min easy running.
*The LARS was a PB but it took me back to Earth - I mean, with my improved technique i modestly expected to do 3:55, but no. There's still work to do. A surprise... (Who knows how long this lap is - I'm sure I don't want to meassure it - it will either be short and therefore the time will be unimpressive or then it will be something like 1500 m and then it's impossible to understand why I'm not running faster on track - THIS is good thinking in action...)
*The 200:s felt good but calves tired from the LARS.
*The first five 300:s were good - easy and almost effortless and as a intervall session this was my best 300 session ever - but I expect to do them all in 44 - 45 before end of month.
AM
Rest (work).
PM
*30 min easy running.
*Strides on grass.
*The LARS (Lap ARound the Stadium); 4:06 (new PB - last was 4:10).
*15 min recovery.
*2x 200 m for technique in 28 and 26.
*8x 300 m / 100 m jog (around 1 min) recovery; 45/45/45/45/45/46/47/46.
*20 min easy running.
*The LARS was a PB but it took me back to Earth - I mean, with my improved technique i modestly expected to do 3:55, but no. There's still work to do. A surprise... (Who knows how long this lap is - I'm sure I don't want to meassure it - it will either be short and therefore the time will be unimpressive or then it will be something like 1500 m and then it's impossible to understand why I'm not running faster on track - THIS is good thinking in action...)
*The 200:s felt good but calves tired from the LARS.
*The first five 300:s were good - easy and almost effortless and as a intervall session this was my best 300 session ever - but I expect to do them all in 44 - 45 before end of month.
Thursday, July 20, 2006
Wendesday 19th of July
AM
Rest (travel).
PM
*1h running with various strides and technique drills.
*Planed to go to the track but for some reason deadtired and didn't get up of bed until 9 PM after coming home from Kokkola - went out to have a run anyway just to fresh up legs after siting in the train. Technique was still right, though.
AM
Rest (travel).
PM
*1h running with various strides and technique drills.
*Planed to go to the track but for some reason deadtired and didn't get up of bed until 9 PM after coming home from Kokkola - went out to have a run anyway just to fresh up legs after siting in the train. Technique was still right, though.
Wednesday, July 19, 2006
Monday 17th of July
AM
Rest.
PM
*30 min easy (barefoot) running on sawdust track.
*2 min at 140 / 150 / 160 / 170 with 2 min jog (with Tommy - it was his pulse, I did not have the watch with me - so my pulse was quite likely 10 beats higher).
*20x 100 m / 50 walk on grass.
*2x 200 m (27.3 / 26.8).
*Getting completely bonkers - I am running like a runner and it is the first time in 10 years. All it seems to take is the right sort of arching of the back and everything else follows. I'm up on my toes and my feet work against the surface of the track, my legs are not just lumps i lift in front of me - there is poweroutput.
*I feel like born again and the difference in my running from now and before is like between night and day.
AM
Rest.
PM
*30 min easy (barefoot) running on sawdust track.
*2 min at 140 / 150 / 160 / 170 with 2 min jog (with Tommy - it was his pulse, I did not have the watch with me - so my pulse was quite likely 10 beats higher).
*20x 100 m / 50 walk on grass.
*2x 200 m (27.3 / 26.8).
*Getting completely bonkers - I am running like a runner and it is the first time in 10 years. All it seems to take is the right sort of arching of the back and everything else follows. I'm up on my toes and my feet work against the surface of the track, my legs are not just lumps i lift in front of me - there is poweroutput.
*I feel like born again and the difference in my running from now and before is like between night and day.
Sunday 16th of July
AM
*20 min easy running.
*10x 45 sec at pulse 170 with 15 sec standstill recovery (on road).
*10 - 15 min rest.
*9x 45 sec fast with 1:15 standstill recovery.
*30 min easy running.
PM
Rest.
*Suddenly I'm running like a runner is supposed to - the technique drills yesterday worked. Euphoric feeling.
*The first 10 45 secs went well.
*The last 9 went even better - quite fast and quite close to 300 m.
*Tired afterwards. Shaking hands, etc.
AM
*20 min easy running.
*10x 45 sec at pulse 170 with 15 sec standstill recovery (on road).
*10 - 15 min rest.
*9x 45 sec fast with 1:15 standstill recovery.
*30 min easy running.
PM
Rest.
*Suddenly I'm running like a runner is supposed to - the technique drills yesterday worked. Euphoric feeling.
*The first 10 45 secs went well.
*The last 9 went even better - quite fast and quite close to 300 m.
*Tired afterwards. Shaking hands, etc.
Saturday 15th of July
AM
Rest (travel).
PM
*25 min easy running.
*Strides.
*20x150 m / 50 jog recovery.
*Technique drills.
*Strides on grass.
*10 min jog.
*Glens comment on 150:s: "Awful, but better towards the end of the interval".
*Glen tried to drill the correct running technique into my head, he might have succeded.
AM
Rest (travel).
PM
*25 min easy running.
*Strides.
*20x150 m / 50 jog recovery.
*Technique drills.
*Strides on grass.
*10 min jog.
*Glens comment on 150:s: "Awful, but better towards the end of the interval".
*Glen tried to drill the correct running technique into my head, he might have succeded.
Friday, July 14, 2006
Thursday, July 13, 2006
Tuesday 11th of July
AM
Throwing up and spending a lot of time in the toilett. Fever - nothing serious 37.5 - 38C but the stomach cramps made it one of my most miserable nights & mornings ever.
PM
Recovering & trying to refuel.
*Don't know the reason for this one. I planed to race today and tomorrow but that is, of course, not going to happen. This summer ain't too easy.
AM
Throwing up and spending a lot of time in the toilett. Fever - nothing serious 37.5 - 38C but the stomach cramps made it one of my most miserable nights & mornings ever.
PM
Recovering & trying to refuel.
*Don't know the reason for this one. I planed to race today and tomorrow but that is, of course, not going to happen. This summer ain't too easy.
Monday 10th of July
AM
Rest.
PM
*40 min easy running.
*Strides.
*5x 200 m; 28 -26 sec / 2 - 4 min rest (walkback - jogback - whatever felt right).
*5x 150 m; sub 20 to sub 19 / walkback recovery.
*Walk/jog back home.
*Still don't manage to run "right". This is strange. Sometimes i do have problems learning coordination, but eventually i always learn. No I just don't seem to get it right.
AM
Rest.
PM
*40 min easy running.
*Strides.
*5x 200 m; 28 -26 sec / 2 - 4 min rest (walkback - jogback - whatever felt right).
*5x 150 m; sub 20 to sub 19 / walkback recovery.
*Walk/jog back home.
*Still don't manage to run "right". This is strange. Sometimes i do have problems learning coordination, but eventually i always learn. No I just don't seem to get it right.
Monday, July 10, 2006
Sunday 9th of July
AM
*40 min easy to fastish running with short & long strides.
PM
-RACE-
First leg of 4x1500 m(in Mikkeli)
*Perhaps 4:09 - 11 - hard to tell for sure (got different times from different people - but I'm convincing myself it was 4:09 - not that it matters that much).
(1h warm-up in 30C heat. Slow to fastish running. Some strides.)
*I ran like a tractor, knew I couldn't win (some people on the first leg had over 25 sec faster PB:s than me) so I tried to keep them from running fast by placing myself in front of them, closing their ways, giving elbows and kicking around, ugliest race ever on my part - in many ways... Still surprised it went this fast: I felt really bad and spending a lot of energy all the time, and first two laps were really slow, but as far as tactics go it wasn't that bad, every meter the lead ran slow ment a meter they didn't run away from me... (Too bad our team traded last years bronze to a last place - our second leg man Jani Hautala ran with an all or nothing attitude [just as he should] and did very well the first 800 m, 2:00, but then hit lactate badly and ran the last 400 in 85...)
AM
*40 min easy to fastish running with short & long strides.
PM
-RACE-
First leg of 4x1500 m(in Mikkeli)
*Perhaps 4:09 - 11 - hard to tell for sure (got different times from different people - but I'm convincing myself it was 4:09 - not that it matters that much).
(1h warm-up in 30C heat. Slow to fastish running. Some strides.)
*I ran like a tractor, knew I couldn't win (some people on the first leg had over 25 sec faster PB:s than me) so I tried to keep them from running fast by placing myself in front of them, closing their ways, giving elbows and kicking around, ugliest race ever on my part - in many ways... Still surprised it went this fast: I felt really bad and spending a lot of energy all the time, and first two laps were really slow, but as far as tactics go it wasn't that bad, every meter the lead ran slow ment a meter they didn't run away from me... (Too bad our team traded last years bronze to a last place - our second leg man Jani Hautala ran with an all or nothing attitude [just as he should] and did very well the first 800 m, 2:00, but then hit lactate badly and ran the last 400 in 85...)
Saturday 8th of July
AM
Rest (travel).
PM
*30 min easy running + strides.
*10x 200 m easy (in spikes).
*10 min easy running.
*Hamstring can take running - I don't feel it at all, I'm just scared of damaging it again (the damage a week and a half ago came without any notice or provocation).
*But in these 200 m:s I couldn't get my techninque fixed. I'm running plain wrong. I can do 30 secs for 200 m in some ways what could be described as very easy running but on the other hand I'm feeling heavy and nothing like a runner. I'm using way too much power, and power comes easy for me, but it won't last for 2 minutes and much less for 4 minutes. I'm not on top of my stride and I'm trying to fix it but I'm not in controll.
AM
Rest (travel).
PM
*30 min easy running + strides.
*10x 200 m easy (in spikes).
*10 min easy running.
*Hamstring can take running - I don't feel it at all, I'm just scared of damaging it again (the damage a week and a half ago came without any notice or provocation).
*But in these 200 m:s I couldn't get my techninque fixed. I'm running plain wrong. I can do 30 secs for 200 m in some ways what could be described as very easy running but on the other hand I'm feeling heavy and nothing like a runner. I'm using way too much power, and power comes easy for me, but it won't last for 2 minutes and much less for 4 minutes. I'm not on top of my stride and I'm trying to fix it but I'm not in controll.
Friday 7th of July
AM
Rest.
PM
*40 min easy running.
*The lap around the stadium ("the 1600 m" - it is not, it's much closer to 1400 m): 4.10.
*20 min recovery with strides.
*6x 400 m / 1 min; 64 - 65.
*20 min easy running.
*The LARS (Lap ARund the Stadium - formerly known as "the 1600") was 6 sec faster than former PB (from 10 of June). I can get close to 4:00 before end of summer.
*The 400:s were what they were - not particulary fast - didn't want to risk hamstring - but they were also diffiucult and I was running wrong - overstriding and not getting on top of stride. It looks impressive first 100 m - after that it gradually starts to look and feel stupid. I don't know how to fix this - even if I know what I'm doing wrong and what it SHOULD look like... / also hard to tell what kind of session this was - I wanted to get running on track again but I did not want to knock me out before Sunday when I'm in reserve for our 4x1500 m team, best would have been doing hard 150:s to sort myself out, but I didn't dare to yet.
AM
Rest.
PM
*40 min easy running.
*The lap around the stadium ("the 1600 m" - it is not, it's much closer to 1400 m): 4.10.
*20 min recovery with strides.
*6x 400 m / 1 min; 64 - 65.
*20 min easy running.
*The LARS (Lap ARund the Stadium - formerly known as "the 1600") was 6 sec faster than former PB (from 10 of June). I can get close to 4:00 before end of summer.
*The 400:s were what they were - not particulary fast - didn't want to risk hamstring - but they were also diffiucult and I was running wrong - overstriding and not getting on top of stride. It looks impressive first 100 m - after that it gradually starts to look and feel stupid. I don't know how to fix this - even if I know what I'm doing wrong and what it SHOULD look like... / also hard to tell what kind of session this was - I wanted to get running on track again but I did not want to knock me out before Sunday when I'm in reserve for our 4x1500 m team, best would have been doing hard 150:s to sort myself out, but I didn't dare to yet.
Friday, July 07, 2006
Thursday, July 06, 2006
Wednesday, July 05, 2006
Tuesday 4th of July
AM
Rest (work).
PM
*20 min slow running + easy strides.
*Hamstring-specific strenght moves.
*Circuits.
////
*1h slow running with fastish but easy strides (no power running) and sub 3 min last K.
*Hamstring-specific strenght moves.
*No pain at all in hamstring but playing it safe. It feels like damage is lurking in the muscle and if I'm not careful I will damage it again. But it feels like it's not going to be long now before I can go to the track with spikes.
AM
Rest (work).
PM
*20 min slow running + easy strides.
*Hamstring-specific strenght moves.
*Circuits.
////
*1h slow running with fastish but easy strides (no power running) and sub 3 min last K.
*Hamstring-specific strenght moves.
*No pain at all in hamstring but playing it safe. It feels like damage is lurking in the muscle and if I'm not careful I will damage it again. But it feels like it's not going to be long now before I can go to the track with spikes.
Monday, July 03, 2006
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