Saturday 21st of October
AM
*15 min easy running.
*15x 400 m / 100 m jog on track (400:s in 70 to 80, most in 76 to 78, 3x in 80 and first in 70... / jogs were 34 - 44 sec).
PM
*Rest (or actually no; it was 4 h hard forrest work [.../what my foreman does well / i don't know / he just hands me a showel and yells / go, bobby, go /... - bruce springsteen -the big payback]).
*Better than I suspected, track was cold and I found it hard to get moving in the beginning, but I got into a steady rhythm and father, who was watching, said my technique worked all the way (arching of back, no sitting, etc.). I was not very tired in legs, which was surprising given I've been running around 150K this week and not all of them slow.
Saturday, October 21, 2006
Wednesday, October 18, 2006
Tuesday, October 17, 2006
Monday, October 16, 2006
Monday 16th of October
AM
*1h 5 min easy running (13K +)
- turnaround and loop back as:
*Fartlek: 10 min fast (reached Thursdays 10 min mark in 9:33 - 27 secs faster and 150 m + longer tpday) / 10 min slow / 8 min fast / 3 min slow / 2:30 fast / 5 min slow / 2:30 fast / 3 min slow / 3 min fast/ 3 min slow / 3 min fast - jog rest of loop (~4 min).
*The first 10 min fast was considerably faster (27 sec or ~5%) than Thursdays session. The 8 min was also a little faster and the rest about the same. Main difference is that I wasn't quite as knackered today as on Thursday.
PM
*1h 20 min running with the boys - max speed up hills with Tommy & Yves, and some strides.
*Low on energy in the end. 41 - 42 K today.
AM
*1h 5 min easy running (13K +)
- turnaround and loop back as:
*Fartlek: 10 min fast (reached Thursdays 10 min mark in 9:33 - 27 secs faster and 150 m + longer tpday) / 10 min slow / 8 min fast / 3 min slow / 2:30 fast / 5 min slow / 2:30 fast / 3 min slow / 3 min fast/ 3 min slow / 3 min fast - jog rest of loop (~4 min).
*The first 10 min fast was considerably faster (27 sec or ~5%) than Thursdays session. The 8 min was also a little faster and the rest about the same. Main difference is that I wasn't quite as knackered today as on Thursday.
PM
*1h 20 min running with the boys - max speed up hills with Tommy & Yves, and some strides.
*Low on energy in the end. 41 - 42 K today.
Saturday 14th of October
AM
Rest.
PM
*20 min easy runnning.
*Strides.
*10x 300 m / 100 m jog recovery (47 - 52, most over 50 - recoveries around 50 sec.).
*10 min easy circuits.
*20 min easy running.
*Felt like the first time on track again, and hard to motivate myself to do this session on track in October (I've never laid my foot on tartan after September) - but OK as I went an did it, even if the whole session was a struggle from start to finnish. I will try to stay outdoors (and on track) as long as I can. But sooner or later winter and snow will come.
AM
Rest.
PM
*20 min easy runnning.
*Strides.
*10x 300 m / 100 m jog recovery (47 - 52, most over 50 - recoveries around 50 sec.).
*10 min easy circuits.
*20 min easy running.
*Felt like the first time on track again, and hard to motivate myself to do this session on track in October (I've never laid my foot on tartan after September) - but OK as I went an did it, even if the whole session was a struggle from start to finnish. I will try to stay outdoors (and on track) as long as I can. But sooner or later winter and snow will come.
Friday, October 13, 2006
Thursday 12 of October
AM
*40 min easy running (avg.141) + strides.
PM
*~13 k easy running (loop)
- turnaround and loop back as:
*Fartlek: 10 min fast ( I say closer to 3:20 k:s, Tommy says sub 3:10 k:s, anyway more than 3K in 10 minutes) / 10 min slow / 8 min fast / 3 min slow / 2:30 fast / 5 min slow / 2:30 fast / 3 min slow / 3 min fast/ 3 min slow / 3 min fast - jog rest of loop (~4 min).
*Dead - afterwards.
*But happy. Running was good and Tommy got me running faster and more relaxed. Very tired in upper body. (Today was a 30K + day.)
AM
*40 min easy running (avg.141) + strides.
PM
*~13 k easy running (loop)
- turnaround and loop back as:
*Fartlek: 10 min fast ( I say closer to 3:20 k:s, Tommy says sub 3:10 k:s, anyway more than 3K in 10 minutes) / 10 min slow / 8 min fast / 3 min slow / 2:30 fast / 5 min slow / 2:30 fast / 3 min slow / 3 min fast/ 3 min slow / 3 min fast - jog rest of loop (~4 min).
*Dead - afterwards.
*But happy. Running was good and Tommy got me running faster and more relaxed. Very tired in upper body. (Today was a 30K + day.)
Wednesday, October 11, 2006
Tuesday 10th of October
AM
*40 min easy running + strides.
PM
*1o min easy running.
*8x 5 min at 170+ / 2 min walk recovery
1) avg. 164 / high 175
2) avg. 168 / high 178
3) avg. 169 / high 178
4) avg. 171 / high 178
5) avg. 169 / high 178
6) avg. 171 / high 179
7) avg. 171 / high 177
8) avg. 171 / high 178
*Strides.
*Felt "panicy" no good rhythm except perhaps the 3 last ones. It might have to do with the walk recovery which I haven't used on this session before - I started the reps from a low pulse, usualy sub 110, and didn't keep the steam going. On the other hand letting pulse get well down in the 2 min walk might let me run faster in the reps.
AM
*40 min easy running + strides.
PM
*1o min easy running.
*8x 5 min at 170+ / 2 min walk recovery
1) avg. 164 / high 175
2) avg. 168 / high 178
3) avg. 169 / high 178
4) avg. 171 / high 178
5) avg. 169 / high 178
6) avg. 171 / high 179
7) avg. 171 / high 177
8) avg. 171 / high 178
*Strides.
*Felt "panicy" no good rhythm except perhaps the 3 last ones. It might have to do with the walk recovery which I haven't used on this session before - I started the reps from a low pulse, usualy sub 110, and didn't keep the steam going. On the other hand letting pulse get well down in the 2 min walk might let me run faster in the reps.
Monday, October 09, 2006
Saturday 7th of October
AM to PM
- RACE-
1K sprint race (3 or 4x 1K depending on how well one does)
*35 min warm up with strides (20 min warm down).
*The most fun race I've ever taken part of. Modelled after sprint skiing. We were 15 runners, 5 out of the 10 best middle distance runners in Finland were taking part of this. It was +8 and raining.
*Start was on the gravel, in the beginning of the far straight above Paavo Nurmi stadium - down that straight, into the bend - fighting to get the concrete parts of the stadium under feet, instead of the gravel, then slight uphill, behind the stadium, and down a concreate ramp that runs above the the 400 m start (&finish) very sharp, left, in through the marathon gate and one lap on the stadium track = 1000 m.
*First, before running, one randomly picks a number - the one who gets 1 starts, 2 second, etc.
*First run is with everyone starting with 15 second intervals, i.e; number 1 goes first, 15 seconds later number 2 goes, etc. The goal is to get a qualifying time without spending too much energy. I was eight at 2:48. Best was 2:42. Then follows a 20 - 25 min break.
*Depending on qualifying time one gets picked for different heats, i'm not quite sure how this was done (in my heat we were only 3 runners, 4 in the other heats): My heat was the first to go with the guy who had run 2:42 (the fastest qualifying time) and then me (the 8th fastest), and the 9th fastest. It turned out to be a fight from the start: the first 150 meters we fought for best running surfaces, going full speed, then slowing down in the bend, wathing each other closely behind the stadium and then I tried to sprint to be the innermost guy in the 180 degree left turn, i failed, I was second there and then both boys got away from me when we came into the stadium and I could not follow: 2:50 was my finishing time (the guys I raced against were good: the one who won (the 2:42 guy) was later second in the A-final, and the guy who was second, won B-final).
*Out of the four heats the first and second out of each heat were picked for semifinal heat 1 & 2. The rest got into the scrap heat. Firsts and seconds out of semifinal heats 1 & 2 got into the A final, thirds and fourhts (?! - the word?) got into B final along with the winner from scarp heat - the rest joined the crowd.
*I was in scrap heat and got second, at 2:41, a time which I'm happy with. I lost my lead in the 180 degree turn and 10 meter more in the downhill before the marathon gate (because i lost all my momentum), but i did a good lap on the stadium and took in, perhaps, 5 meters on the winner.
*Tommy won the A final in 2:29. Second was about 2:31 - so the standard was quite good, considering that this was the boys 4th 1000 m within 1½ hours.
*This was the most vital thing to happen to Finnish middle & long distance running in my career. Fun, social, tactical, you had to fight for your place, and got a minimum of 3x high speed 1K:s.
AM to PM
- RACE-
1K sprint race (3 or 4x 1K depending on how well one does)
*35 min warm up with strides (20 min warm down).
*The most fun race I've ever taken part of. Modelled after sprint skiing. We were 15 runners, 5 out of the 10 best middle distance runners in Finland were taking part of this. It was +8 and raining.
*Start was on the gravel, in the beginning of the far straight above Paavo Nurmi stadium - down that straight, into the bend - fighting to get the concrete parts of the stadium under feet, instead of the gravel, then slight uphill, behind the stadium, and down a concreate ramp that runs above the the 400 m start (&finish) very sharp, left, in through the marathon gate and one lap on the stadium track = 1000 m.
*First, before running, one randomly picks a number - the one who gets 1 starts, 2 second, etc.
*First run is with everyone starting with 15 second intervals, i.e; number 1 goes first, 15 seconds later number 2 goes, etc. The goal is to get a qualifying time without spending too much energy. I was eight at 2:48. Best was 2:42. Then follows a 20 - 25 min break.
*Depending on qualifying time one gets picked for different heats, i'm not quite sure how this was done (in my heat we were only 3 runners, 4 in the other heats): My heat was the first to go with the guy who had run 2:42 (the fastest qualifying time) and then me (the 8th fastest), and the 9th fastest. It turned out to be a fight from the start: the first 150 meters we fought for best running surfaces, going full speed, then slowing down in the bend, wathing each other closely behind the stadium and then I tried to sprint to be the innermost guy in the 180 degree left turn, i failed, I was second there and then both boys got away from me when we came into the stadium and I could not follow: 2:50 was my finishing time (the guys I raced against were good: the one who won (the 2:42 guy) was later second in the A-final, and the guy who was second, won B-final).
*Out of the four heats the first and second out of each heat were picked for semifinal heat 1 & 2. The rest got into the scrap heat. Firsts and seconds out of semifinal heats 1 & 2 got into the A final, thirds and fourhts (?! - the word?) got into B final along with the winner from scarp heat - the rest joined the crowd.
*I was in scrap heat and got second, at 2:41, a time which I'm happy with. I lost my lead in the 180 degree turn and 10 meter more in the downhill before the marathon gate (because i lost all my momentum), but i did a good lap on the stadium and took in, perhaps, 5 meters on the winner.
*Tommy won the A final in 2:29. Second was about 2:31 - so the standard was quite good, considering that this was the boys 4th 1000 m within 1½ hours.
*This was the most vital thing to happen to Finnish middle & long distance running in my career. Fun, social, tactical, you had to fight for your place, and got a minimum of 3x high speed 1K:s.
Friday 6th of October
AM
-RACE-
6.8K cross country on 1.7K lap: 25:35.
*40 min easy to fastish running as warm up and getting to the starting line.
PM
Rest.
*Runable track (skiing track in winter), even good but no flat bits, either up or down hill all the time. I did my usual cool & collected start (took the lead right away), Tommy took over at 3K and I could not follow. An orienteerer overtook me at 5K and I tried to stay with him and got my max pulse for the race - 200 bpm - trying to follow him up a hill. I finnished third. Tommy, that bastard, won in 24:00 (last year he did 25:15 on same course).
*Running felt good, especially through the first lap, and I'm happy with everything, but what strikes me as strange is that I'm so good in the beginning, the first 2K, and so dead after that - even Tommy didn't seem to be interested in following, or doing anything more than that, during first lap + a bit more, and I'm trying to hold back. But after that I don't see nothing but 186+ on my pulsewatch and all there is for me to do is surviving to the finish.
AM
-RACE-
6.8K cross country on 1.7K lap: 25:35.
*40 min easy to fastish running as warm up and getting to the starting line.
PM
Rest.
*Runable track (skiing track in winter), even good but no flat bits, either up or down hill all the time. I did my usual cool & collected start (took the lead right away), Tommy took over at 3K and I could not follow. An orienteerer overtook me at 5K and I tried to stay with him and got my max pulse for the race - 200 bpm - trying to follow him up a hill. I finnished third. Tommy, that bastard, won in 24:00 (last year he did 25:15 on same course).
*Running felt good, especially through the first lap, and I'm happy with everything, but what strikes me as strange is that I'm so good in the beginning, the first 2K, and so dead after that - even Tommy didn't seem to be interested in following, or doing anything more than that, during first lap + a bit more, and I'm trying to hold back. But after that I don't see nothing but 186+ on my pulsewatch and all there is for me to do is surviving to the finish.
Thursday, October 05, 2006
Wednesday 4th of October
AM
*40 min easy running (avg.138) + strides.
PM
*5 min easy warm up running.
*5x5 min at 160 / 2 min easy running recovery / 2 min rest / 3x 50 sec fast with 1 min recovery / 3x 120 m in downward slope.
*Dark, raining, +13C and very fun run. Felt extreamly good and "floathing." The 160 pulse is an unusual area for me to work in, but I can keep a pretty good pace in it and run relaxed (it is good running - good stride, etc.) Took the 2 min recoveries for pulse to get down properly so that there would be a climb until I'm up in 160, which makes for better average pace . Recoveries should perhaps be 1 min but today the 2 min recovery ensured good speed and that felt right, today at least.
AM
*40 min easy running (avg.138) + strides.
PM
*5 min easy warm up running.
*5x5 min at 160 / 2 min easy running recovery / 2 min rest / 3x 50 sec fast with 1 min recovery / 3x 120 m in downward slope.
*Dark, raining, +13C and very fun run. Felt extreamly good and "floathing." The 160 pulse is an unusual area for me to work in, but I can keep a pretty good pace in it and run relaxed (it is good running - good stride, etc.) Took the 2 min recoveries for pulse to get down properly so that there would be a climb until I'm up in 160, which makes for better average pace . Recoveries should perhaps be 1 min but today the 2 min recovery ensured good speed and that felt right, today at least.
Thursday 28th of September
AM
Rest.
PM
*40 min easy running (avg.135)
*7x 100 - 200 m accelerating strides / pulse down to 125 before going again.
*Feels like I'm still low on sugar, but I don't know if it is possible or not to feel "low on sugar" without doing a sugardepleting session (this one sure was not), or if I'm just feeling "tired" because of rest.
AM
Rest.
PM
*40 min easy running (avg.135)
*7x 100 - 200 m accelerating strides / pulse down to 125 before going again.
*Feels like I'm still low on sugar, but I don't know if it is possible or not to feel "low on sugar" without doing a sugardepleting session (this one sure was not), or if I'm just feeling "tired" because of rest.
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