Thursday 24th of August
AM
Rest.
PM
*20 min easy running.
*10x 30 sec fast-max up steep hill / walkback recovery
*15 min running & walking.
*1x 1K easy in 3:20
*Hard.
Thursday, August 24, 2006
Wednesday 23rd of August
AM
Rest.
PM
*20 min easy running.
*Coordination exercises.
*Strides.
*2x 4x 200 m with 30 sec rest and 8 min set rest.
*15 min easy running.
*4x 100 m on grass.
*Busy day. The 200 m session should have been 3x 4x and will be so next time. Anyway - a positive session - the first set was 28/29/28/28 and the second was 27/29/29/29.
*Trough the winter, or at least early in the spring I need to start doing sessions were I have to get on top of my aerobic capability - I tend to stay below lactate when my attitude is not fixed on fighting it - I noticed it on this session - I got on top of it and got that good fighting feeling - not the "I-fade-and-I-wait-for-the-rep-to-be-over" feeling.
*In the steep hill runs I've got this right - the reps are short and the steepness calls for aggressive running - that has been missing from almost all my running this summer.
AM
Rest.
PM
*20 min easy running.
*Coordination exercises.
*Strides.
*2x 4x 200 m with 30 sec rest and 8 min set rest.
*15 min easy running.
*4x 100 m on grass.
*Busy day. The 200 m session should have been 3x 4x and will be so next time. Anyway - a positive session - the first set was 28/29/28/28 and the second was 27/29/29/29.
*Trough the winter, or at least early in the spring I need to start doing sessions were I have to get on top of my aerobic capability - I tend to stay below lactate when my attitude is not fixed on fighting it - I noticed it on this session - I got on top of it and got that good fighting feeling - not the "I-fade-and-I-wait-for-the-rep-to-be-over" feeling.
*In the steep hill runs I've got this right - the reps are short and the steepness calls for aggressive running - that has been missing from almost all my running this summer.
Tuesday 22nd of August
AM
*15 min easy running.
*16x 25 sec fast running up steep hill - jog back recovery.
*25 min easy running.
*These 25 sec reps are hard - after 15 sec it's a struggle for real. Hard to motivate myself to go up again for a new rep after 6 of these.
PM
Rest.
*Felt my throath getting sore again - nothing serious, but I must not be ill on Saturday.
AM
*15 min easy running.
*16x 25 sec fast running up steep hill - jog back recovery.
*25 min easy running.
*These 25 sec reps are hard - after 15 sec it's a struggle for real. Hard to motivate myself to go up again for a new rep after 6 of these.
PM
Rest.
*Felt my throath getting sore again - nothing serious, but I must not be ill on Saturday.
Monday 21st of August
AM
*40 min slow to fastish.
*5x 1 min on / 1 min off.
*5x 30 sec on / 30 sec off.
*Didn't try to go for lactate but did anyway get there on the 30 sec reps.
PM
*15 min easy running.
*20x 15 sec max speed steep up hill running with walkback recovery.
*Very hard session. Steep up hill I can get to a point where my power output is as close to max as it possibly can be. Tired legs afterwards. Lactate session from 7th rep onwards.
AM
*40 min slow to fastish.
*5x 1 min on / 1 min off.
*5x 30 sec on / 30 sec off.
*Didn't try to go for lactate but did anyway get there on the 30 sec reps.
PM
*15 min easy running.
*20x 15 sec max speed steep up hill running with walkback recovery.
*Very hard session. Steep up hill I can get to a point where my power output is as close to max as it possibly can be. Tired legs afterwards. Lactate session from 7th rep onwards.
Saturday, August 19, 2006
Friday 18th of August
AM
Rest.
PM
*15 min easy running.
*2x [1 long lap (1160 m) 1 short lap (~700 m) 1 long lap] / 15 min (translates into: the first long lap below threshold, the short lap on and above threshold, and the second long lap on and below threshold). Times were: 10:01 and 10:05.
*23x 100 m on grass / 50 m walk recovery.
*The 2x 3000+ session was hard - the sawdust track has sharp bends and it saps power once you try to work it with any sort of strenght or speed.
*Father was happy with this session.Especially happy with how the 100:s started to look like.
AM
Rest.
PM
*15 min easy running.
*2x [1 long lap (1160 m) 1 short lap (~700 m) 1 long lap] / 15 min (translates into: the first long lap below threshold, the short lap on and above threshold, and the second long lap on and below threshold). Times were: 10:01 and 10:05.
*23x 100 m on grass / 50 m walk recovery.
*The 2x 3000+ session was hard - the sawdust track has sharp bends and it saps power once you try to work it with any sort of strenght or speed.
*Father was happy with this session.Especially happy with how the 100:s started to look like.
Thursday 17th of August
AM
Rest.
PM
-RACE-
10K road race in Nykarleby (Mirka race).
- 34:36.
*30 min easy running and strides as warm-up.
*The same deal as with the 150/300:s - more of this will get me the picture of how to do it properly. It was a fun race and I enjoyed running it but I didn't get into serious stress anywhere - I get much more out of myself when doing the usual 8K-Saturday session in Turku.
The breakdown (I didn't get the first K): 2km 6:47 / 3 km 10:15 (3:28) / 4 km 13:33 (3:18) / 5 km 16:56 (3:22) / 6 km 20:23 (3:26) / 7 km 23:54 (3:30) / 8 km 27:27 (3:33) / 9 km 31:01 (3:34) / 10 km 34:36 (3:34).
AM
Rest.
PM
-RACE-
10K road race in Nykarleby (Mirka race).
- 34:36.
*30 min easy running and strides as warm-up.
*The same deal as with the 150/300:s - more of this will get me the picture of how to do it properly. It was a fun race and I enjoyed running it but I didn't get into serious stress anywhere - I get much more out of myself when doing the usual 8K-Saturday session in Turku.
The breakdown (I didn't get the first K): 2km 6:47 / 3 km 10:15 (3:28) / 4 km 13:33 (3:18) / 5 km 16:56 (3:22) / 6 km 20:23 (3:26) / 7 km 23:54 (3:30) / 8 km 27:27 (3:33) / 9 km 31:01 (3:34) / 10 km 34:36 (3:34).
Wednesday the 16th of August
AM
Rest.
PM
*30 min easy running.
*Strides.
*3x [50 m steady / 150 m fast / 200 m steady / 300 m aiming for 45 / 500 m steady] with no recovery (this is = 3x 1200 m and both the 1200 m:s are time as well as the total 3600 m).
*30 min easy running.
*Hard massage.
*I did this with Jani Hautala who did 2x 1200 - he is a 3:47 guy who did this as a final hard session before the Nordic Championships.
*The 300:s were: 45/ 48 / 48 (second 150 killed me).
*The 1200:s were: 3:46 / 4:04 / 4:03 (recovered well during the last 500 m).
*The second 150 was so hard it was almost impossible to change rhythm from 200 steady into 300 m fast. The last 150 & 300 were better.
*Total improvement since first 150/300 session on Sunday: 1:34.
*The massage was hard but it didn't hurt much at all which must mean that at least structurally/my muscles can take much more training.
AM
Rest.
PM
*30 min easy running.
*Strides.
*3x [50 m steady / 150 m fast / 200 m steady / 300 m aiming for 45 / 500 m steady] with no recovery (this is = 3x 1200 m and both the 1200 m:s are time as well as the total 3600 m).
*30 min easy running.
*Hard massage.
*I did this with Jani Hautala who did 2x 1200 - he is a 3:47 guy who did this as a final hard session before the Nordic Championships.
*The 300:s were: 45/ 48 / 48 (second 150 killed me).
*The 1200:s were: 3:46 / 4:04 / 4:03 (recovered well during the last 500 m).
*The second 150 was so hard it was almost impossible to change rhythm from 200 steady into 300 m fast. The last 150 & 300 were better.
*Total improvement since first 150/300 session on Sunday: 1:34.
*The massage was hard but it didn't hurt much at all which must mean that at least structurally/my muscles can take much more training.
Monday the 14th of August
AM
(this will be gibberish to anyone but Glen)
*Easy running to the petrol station (1.5K)
*Hard running aiming to reach at least the road crossing (where we did the reps last time Glen was here) - I blew up badly 300 m before that-
*Easy running to the bridge over the river-
*Hard running aiming to reach the traffic lights but blew up almost a K before that.
*Turned around - tried to easy run but had to walk.
*1:30 rep (more than 500 m) crossing the bridge and then not stoping but easyrunning on the dirt road that goes along the river.
*6x 1 min to 30 sec reps with new start when feeling like it.
*Hard session, not fresh from start, but got better. Got into lactate on later reps.
PM
*25 min easy
*7x 45 sec fast with 1:15 walk recovery.
*4x 30x bounding uphill.
*5x 100 m fast running downhill.
*In this evening session I did what felt like my best running this summer - fast, aggressive and in controll.
*I got well into lactate and shaky legs - I think this is because I was tired now and strenght can't save me then.
AM
(this will be gibberish to anyone but Glen)
*Easy running to the petrol station (1.5K)
*Hard running aiming to reach at least the road crossing (where we did the reps last time Glen was here) - I blew up badly 300 m before that-
*Easy running to the bridge over the river-
*Hard running aiming to reach the traffic lights but blew up almost a K before that.
*Turned around - tried to easy run but had to walk.
*1:30 rep (more than 500 m) crossing the bridge and then not stoping but easyrunning on the dirt road that goes along the river.
*6x 1 min to 30 sec reps with new start when feeling like it.
*Hard session, not fresh from start, but got better. Got into lactate on later reps.
PM
*25 min easy
*7x 45 sec fast with 1:15 walk recovery.
*4x 30x bounding uphill.
*5x 100 m fast running downhill.
*In this evening session I did what felt like my best running this summer - fast, aggressive and in controll.
*I got well into lactate and shaky legs - I think this is because I was tired now and strenght can't save me then.
Sunday 13th of August
AM
*15 min easy running + some strides.
*3x [50 m steady / 150 m fast / 200 m steady / 300 m aiming for 45 / 500 m steady] with no recovery (this is = 3x 1200 m and both the 1200 m:s are time as well as the total 3600 m).
*10 min easy running.
*The 300:s were 45 / 46 / 47, the 1200 m were 4:22 / 4:41 / 4:24 = 13:27 for 3600 m.
*The second 1200 was slow especially in the 500 m steady bit.
*This was the first time I did this and routine will change it - once I get the picture of how to do it and what it is supposed to feel like. When I warmed down I realized I usually back of (I give up) after my aerobic system has stretched itself enough for me to feel uncomfortable. I never let the anaerobic system in for work -- which is why it hasn't developed - it hasn't had much of a chance.
*I have, of course, experienced lactate this summer, but not enough to get my legs go spagetti, which means, I believe, that I haven't done a proper hard middle distance session in these 2½ years.
*Why? Am I stupid or just that incapable of pushing myself? Well, both options are of course possible - but I believe, or at least I'd like to believe, that my aerobic system is so much stronger than before and that it stretches way beyond what I'm used to - so that I have mistaken lactate for hard aerobic stress on and just above lactate threshold.
*But the bad news is still - I haven't done much with my anaerobic system - which is good to know - and if one wants to see the positive side of this: there is an almost unexplored & undeveloped side of me that is waiting to be brought into action. If I just get my head around the fact that I have to do tons of really awful sessions before I get this working.
PM
*20 min easy running + some strides.
*3x [50 m steady / 150 m fast / 200 m steady / 300 m aiming for 45 / 500 m steady] with no recovery (this is = 3x 1200 m and both the 1200 m:s are time as well as the total 3600 m).
*10 min easy running.
*The 300:s were 45 / 48 / 47, the 1200 m were 4:01 / 4:13 / 4:16 = 12:30 for 3600 m.
*I tried my best to get into lactate this time and did the first fast 150 in 17.8 - the 300:s were a struggle. This evenings discovery was that after my aerobic system has stretched itself I can still save myslef from hard lactate by going for power - this keeps me going the last part of the 300:s - but then there actually is lactate in my legs when I try to steadyrun the 500.
*57secs faster than in the morning.
AM
*15 min easy running + some strides.
*3x [50 m steady / 150 m fast / 200 m steady / 300 m aiming for 45 / 500 m steady] with no recovery (this is = 3x 1200 m and both the 1200 m:s are time as well as the total 3600 m).
*10 min easy running.
*The 300:s were 45 / 46 / 47, the 1200 m were 4:22 / 4:41 / 4:24 = 13:27 for 3600 m.
*The second 1200 was slow especially in the 500 m steady bit.
*This was the first time I did this and routine will change it - once I get the picture of how to do it and what it is supposed to feel like. When I warmed down I realized I usually back of (I give up) after my aerobic system has stretched itself enough for me to feel uncomfortable. I never let the anaerobic system in for work -- which is why it hasn't developed - it hasn't had much of a chance.
*I have, of course, experienced lactate this summer, but not enough to get my legs go spagetti, which means, I believe, that I haven't done a proper hard middle distance session in these 2½ years.
*Why? Am I stupid or just that incapable of pushing myself? Well, both options are of course possible - but I believe, or at least I'd like to believe, that my aerobic system is so much stronger than before and that it stretches way beyond what I'm used to - so that I have mistaken lactate for hard aerobic stress on and just above lactate threshold.
*But the bad news is still - I haven't done much with my anaerobic system - which is good to know - and if one wants to see the positive side of this: there is an almost unexplored & undeveloped side of me that is waiting to be brought into action. If I just get my head around the fact that I have to do tons of really awful sessions before I get this working.
PM
*20 min easy running + some strides.
*3x [50 m steady / 150 m fast / 200 m steady / 300 m aiming for 45 / 500 m steady] with no recovery (this is = 3x 1200 m and both the 1200 m:s are time as well as the total 3600 m).
*10 min easy running.
*The 300:s were 45 / 48 / 47, the 1200 m were 4:01 / 4:13 / 4:16 = 12:30 for 3600 m.
*I tried my best to get into lactate this time and did the first fast 150 in 17.8 - the 300:s were a struggle. This evenings discovery was that after my aerobic system has stretched itself I can still save myslef from hard lactate by going for power - this keeps me going the last part of the 300:s - but then there actually is lactate in my legs when I try to steadyrun the 500.
*57secs faster than in the morning.
Wednesday, August 16, 2006
Saturday 12th of August
AM
Rest.
PM
- RACE-
1500 m in Kokkola.
*4:20.
*I did very well the first 300 - they went in 44. After that it was over.
*This is Day Zero.
*Why: because it's time to get my head to understand that what I've run in 1998 doesn't matter one bit in 2006.
*I behaved like an ass after the race - it was good that Glen saw it. He took me down to Earth for some hard facts:
*I've got a new body now. But the head seems to be the old dumb modell - with pressure from home audience and own expectations i was terrified going to the starting line (yesterday also) and just run with my head in vacuum waiting for the race to be over. I was not tired yesterday and even less so today - I ran like I was carrying some heavy load and looked like I was waiting for the firing squad after the finish line.
*The new deal is: I've been training for 2½ years and my expectations has to be of the kind.
*I will not race 800 nor 1500 until i feel hungry for it. While waiting for that to happen I will race everything else from 100 m to marathon.
*I will make some more points on this in a season-conclusive post later - perhaps late september.
AM
Rest.
PM
- RACE-
1500 m in Kokkola.
*4:20.
*I did very well the first 300 - they went in 44. After that it was over.
*This is Day Zero.
*Why: because it's time to get my head to understand that what I've run in 1998 doesn't matter one bit in 2006.
*I behaved like an ass after the race - it was good that Glen saw it. He took me down to Earth for some hard facts:
*I've got a new body now. But the head seems to be the old dumb modell - with pressure from home audience and own expectations i was terrified going to the starting line (yesterday also) and just run with my head in vacuum waiting for the race to be over. I was not tired yesterday and even less so today - I ran like I was carrying some heavy load and looked like I was waiting for the firing squad after the finish line.
*The new deal is: I've been training for 2½ years and my expectations has to be of the kind.
*I will not race 800 nor 1500 until i feel hungry for it. While waiting for that to happen I will race everything else from 100 m to marathon.
*I will make some more points on this in a season-conclusive post later - perhaps late september.
Friday 11th of August
AM
Rest.
PM
- RACE-
800 m in Kokkola.
*2:03.
*Not much to say. 600 m was easy and tactically sound. Instruction from Glen was to run this as a heat and try to use the other people to my best advantage - I was positioned just behind the leader of the race when we reached 600 m - I tried to accelerate along with him but didn't have any capacity to do so. And that was that. Not too disapointed, even if time was as crappy as it was - just suprised i couldn't do anything on last 200.
*After some thought this has everything to do with me not racing enough and that I haven't trained my lactate system much at all.
AM
Rest.
PM
- RACE-
800 m in Kokkola.
*2:03.
*Not much to say. 600 m was easy and tactically sound. Instruction from Glen was to run this as a heat and try to use the other people to my best advantage - I was positioned just behind the leader of the race when we reached 600 m - I tried to accelerate along with him but didn't have any capacity to do so. And that was that. Not too disapointed, even if time was as crappy as it was - just suprised i couldn't do anything on last 200.
*After some thought this has everything to do with me not racing enough and that I haven't trained my lactate system much at all.
Wednesday, August 09, 2006
Monday of 7th August
AM
Rest (job inteview)
PM
*30 min easy running.
*Strides on grass.
*2x 600m/2min; 1:38/1:36 / 15 min / 3x 300m/30 sec; 44/46/45 / 15 min / 4x 150 m with 40 m max speed in the middle and walkback recovery; from 19.5 to 18.0.
*Circuits.
*20 min jog.
*The 600:s felt like shit, the 300:s where better and not as bad as I had expected (the plan was to run 45 to 46 - I expected death as recovery was just about enough [30 sec] to slow down and get back to the starting line), not much lactate more hard speed endurance than anything else and 3 reps is not that hard to cope with mentally.
*The 150:s was the best part of the session. First one was nothing special but the rest of them where quite fluid and it felt good to do max effort after coming out of the bend and after that more or less roll into finish.
AM
Rest (job inteview)
PM
*30 min easy running.
*Strides on grass.
*2x 600m/2min; 1:38/1:36 / 15 min / 3x 300m/30 sec; 44/46/45 / 15 min / 4x 150 m with 40 m max speed in the middle and walkback recovery; from 19.5 to 18.0.
*Circuits.
*20 min jog.
*The 600:s felt like shit, the 300:s where better and not as bad as I had expected (the plan was to run 45 to 46 - I expected death as recovery was just about enough [30 sec] to slow down and get back to the starting line), not much lactate more hard speed endurance than anything else and 3 reps is not that hard to cope with mentally.
*The 150:s was the best part of the session. First one was nothing special but the rest of them where quite fluid and it felt good to do max effort after coming out of the bend and after that more or less roll into finish.
Tuesday, August 08, 2006
Satuday 5th of August
AM
Rest.
PM
*30 min easy running.
*Strides - on grass.
*20x 60 m with 60 m slow jog.
*Circuits.
*15 min easy running.
*More of a fast session than a lactate session. Not forceful running either. It felt good and like a meaningful session. I pushed backwards against the track - getting big - when accelerating instead of bending over and lifting legs in front of me.
AM
Rest.
PM
*30 min easy running.
*Strides - on grass.
*20x 60 m with 60 m slow jog.
*Circuits.
*15 min easy running.
*More of a fast session than a lactate session. Not forceful running either. It felt good and like a meaningful session. I pushed backwards against the track - getting big - when accelerating instead of bending over and lifting legs in front of me.
Friday 4th of August
AM
*40 min easy + strides.
PM
*30 min easy running.
*10x 45 sec at pulse 170 with 15 sec rest.
*15 min recovery.
*11x 45 sec fast with 1:15 rest.
*15 min easy running.
*Went quite well, didn't use up sugar like last time and I think speed was about the same (cannot judge because this was Turku and last time was Kokkola).
AM
*40 min easy + strides.
PM
*30 min easy running.
*10x 45 sec at pulse 170 with 15 sec rest.
*15 min recovery.
*11x 45 sec fast with 1:15 rest.
*15 min easy running.
*Went quite well, didn't use up sugar like last time and I think speed was about the same (cannot judge because this was Turku and last time was Kokkola).
Wednesday, August 02, 2006
Tuesday, August 01, 2006
Monday 31st of July
AM
Rest.
PM
*30 min easy running.
*Strides.
*12x 300 m/100 m jog; 47-48 sec (first one 44 sec) / 8 min rest / 8x 300 m/100 m jog; 48-49 sec / 8 min rest / 10x 300 m/100 m jog; 48-50 sec (most in 48.5) / 4 min rest / 2x 300 m/100 m jog; 47 & 49 sec.
(all in all 32x 300 m mostly in 47-49 sec).
*30 min jog.
*First one fast and effortlessly in 44, soon afterwards pressure starts to build and i felt bad after the 5th but got rhythm back. Had to stop after the 10th. Then did 8 more, and these felt bad all the way. The following 10 starter with a bad feeling (3rd and 4th was in 50) but suddenly somekind of resistance dropped and i could run quite effortlessly. The second last went effortlessly in 47 and the last, a 49 sec, started telling me that my legs have had enough.
*I stopped because the number was growing big for my standards and because I started to feel that my legs might be taking damage from hitting the track without proper "safety strenght & flexibility" - even if the running was quite smooth - I even got comments on the smoothness and how it doesn't look anything at all like before.
*This session was supposed to be a 300session untill death from tiredness and not lactate. I did not get THAT tired. It might have to do with speed. If I'd tried to keep myself hitting closer to 47 instead of 49 I might have done a better but shorter session - on the other hand it feels like a fine line - when I'm repeatedly doing 47 lactate starts building for real during the last 100 m and I believe I would have to quit because of lactate (and too soon) instead of tiredness.
*What this session might be telling is that my aerobic fitness is quite good (other sessions has told the same) - but that my lactate tolerance chemistry can't deal with much pressure at all. (?)
*This is a monster session for me - I've never done more than 8 + 7 300:s (if my memory is right).
AM
Rest.
PM
*30 min easy running.
*Strides.
*12x 300 m/100 m jog; 47-48 sec (first one 44 sec) / 8 min rest / 8x 300 m/100 m jog; 48-49 sec / 8 min rest / 10x 300 m/100 m jog; 48-50 sec (most in 48.5) / 4 min rest / 2x 300 m/100 m jog; 47 & 49 sec.
(all in all 32x 300 m mostly in 47-49 sec).
*30 min jog.
*First one fast and effortlessly in 44, soon afterwards pressure starts to build and i felt bad after the 5th but got rhythm back. Had to stop after the 10th. Then did 8 more, and these felt bad all the way. The following 10 starter with a bad feeling (3rd and 4th was in 50) but suddenly somekind of resistance dropped and i could run quite effortlessly. The second last went effortlessly in 47 and the last, a 49 sec, started telling me that my legs have had enough.
*I stopped because the number was growing big for my standards and because I started to feel that my legs might be taking damage from hitting the track without proper "safety strenght & flexibility" - even if the running was quite smooth - I even got comments on the smoothness and how it doesn't look anything at all like before.
*This session was supposed to be a 300session untill death from tiredness and not lactate. I did not get THAT tired. It might have to do with speed. If I'd tried to keep myself hitting closer to 47 instead of 49 I might have done a better but shorter session - on the other hand it feels like a fine line - when I'm repeatedly doing 47 lactate starts building for real during the last 100 m and I believe I would have to quit because of lactate (and too soon) instead of tiredness.
*What this session might be telling is that my aerobic fitness is quite good (other sessions has told the same) - but that my lactate tolerance chemistry can't deal with much pressure at all. (?)
*This is a monster session for me - I've never done more than 8 + 7 300:s (if my memory is right).
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