Sunday 29th of April
AM
Rest.
PM
Rest.
*OK.
Monday, April 30, 2007
Saturday 28th of April
AM
Rest.
PM
(This would otherwise have been the 4K or 8K day - but Glen wanted me to try and do 10x 300 in 45-56 with shorter recoveries than on thursday - I tried, but I was not fresh enough.)
*30 min easy running + strides.
*5x 300 m / 2:30 recovery: 45, 45, 45, 46, 45.
*30 min easy running.
*Slugish and slow - not bouncy and lower back still tired. Did not work as it should, I quit after a half of the session, otherwise I would have risked seeing 47:s and lactate.
AM
Rest.
PM
(This would otherwise have been the 4K or 8K day - but Glen wanted me to try and do 10x 300 in 45-56 with shorter recoveries than on thursday - I tried, but I was not fresh enough.)
*30 min easy running + strides.
*5x 300 m / 2:30 recovery: 45, 45, 45, 46, 45.
*30 min easy running.
*Slugish and slow - not bouncy and lower back still tired. Did not work as it should, I quit after a half of the session, otherwise I would have risked seeing 47:s and lactate.
Thursday 26th of April
AM
Rest.
PM
*30 min easy running + strides.
*8x 300 m / long recoveries. All in 44.2 to 44.5 except last one which was 42.9.
*25 min easy running.
*Very happy with this one, if not completly sure of myself - long recoveries - and I don't care today - speed was good and my running felt good and strong, high and arrogant stride.
AM
Rest.
PM
*30 min easy running + strides.
*8x 300 m / long recoveries. All in 44.2 to 44.5 except last one which was 42.9.
*25 min easy running.
*Very happy with this one, if not completly sure of myself - long recoveries - and I don't care today - speed was good and my running felt good and strong, high and arrogant stride.
Thursday, April 19, 2007
Mail from Glen that hit me like a gong and got me back to my senses - for more than a few days - I hope.
Marcus
on reflection and knowing how hard you approach your training I should have realised that one day would be insuffcient for recovery. You probably needed 3!
What we have got to do now is change your mindset. You still have the hard and more is good, less is bad attitude. This is great for the winter when we need volume but not for the summer.
Consider - what would I have done today in your shoes ifthe first run had been 49 not 46?
Well I can assure you that I would have walked off the track witha smile and said to
myself, boy I trained hard last week, I am still not recovered. What did you do - flog on!!! We agreed that you would only run 46 or faster for 300. What happened to that great plan???
There are two things to this.
First I can only give you advice, not orders. You must judge what to do. You must not train just for training sake. That is the old Marcus!!!
Second, this is summer now. What we need is quality. That comes from doing less faster.
You must be fresh to develop sessions or you will just be good at slow work. Quality ONLY comes when fresh.
I judge that in terms of quality you are about 7 on a scale of 10. This means drawing back on total work and making sure that all the sessions are great, not just good. Only venture out when you are ready to stuff Tommy. Plan for it now. Get fresh by very slow easy fat burning jogs and ever reducing sessions so that your body is recharging properly for the next effort. If you are not 110% then make sure that nothing in a session takes you over 50% load. never be frightened to stop and just jog 30 mins.
Now I will contradict myself by saying that 1 session may be 2 days long of repeated
speed endurance work or may end with hard lactate tolerance session. But then the
recovery must be total before you try another hard block. If this takes 7 days then so be it. We are lucky to catch this now. Lets rethink how much you can do and move forward when you have recovered from the 10K
Finally you must ensure that whatever you do, you understand how long it will take before you can train hard again. What can you do in one day and recover properly? Less than you think I think?
We keep going....
Glen
Marcus
on reflection and knowing how hard you approach your training I should have realised that one day would be insuffcient for recovery. You probably needed 3!
What we have got to do now is change your mindset. You still have the hard and more is good, less is bad attitude. This is great for the winter when we need volume but not for the summer.
Consider - what would I have done today in your shoes ifthe first run had been 49 not 46?
Well I can assure you that I would have walked off the track witha smile and said to
myself, boy I trained hard last week, I am still not recovered. What did you do - flog on!!! We agreed that you would only run 46 or faster for 300. What happened to that great plan???
There are two things to this.
First I can only give you advice, not orders. You must judge what to do. You must not train just for training sake. That is the old Marcus!!!
Second, this is summer now. What we need is quality. That comes from doing less faster.
You must be fresh to develop sessions or you will just be good at slow work. Quality ONLY comes when fresh.
I judge that in terms of quality you are about 7 on a scale of 10. This means drawing back on total work and making sure that all the sessions are great, not just good. Only venture out when you are ready to stuff Tommy. Plan for it now. Get fresh by very slow easy fat burning jogs and ever reducing sessions so that your body is recharging properly for the next effort. If you are not 110% then make sure that nothing in a session takes you over 50% load. never be frightened to stop and just jog 30 mins.
Now I will contradict myself by saying that 1 session may be 2 days long of repeated
speed endurance work or may end with hard lactate tolerance session. But then the
recovery must be total before you try another hard block. If this takes 7 days then so be it. We are lucky to catch this now. Lets rethink how much you can do and move forward when you have recovered from the 10K
Finally you must ensure that whatever you do, you understand how long it will take before you can train hard again. What can you do in one day and recover properly? Less than you think I think?
We keep going....
Glen
Sunday the 15th of April
AM
RACE - Masku maraton (Masku - close to Turku)
*30 min warm up with strides.
*10.5K (1/4 marathon) - 39. something (I think - I have not been interested to look it up).
PM
*1h 15 min jog with Karl.
*First K went just fine, at 4K i had no energy and at the 500 m hill at 7K it was all over. But 10K of hard aerobic work done.
AM
RACE - Masku maraton (Masku - close to Turku)
*30 min warm up with strides.
*10.5K (1/4 marathon) - 39. something (I think - I have not been interested to look it up).
PM
*1h 15 min jog with Karl.
*First K went just fine, at 4K i had no energy and at the 500 m hill at 7K it was all over. But 10K of hard aerobic work done.
Saturday the 14th of April (Turku)
AM
Rest.
PM
*20 min easy running + strides.
*10x 300 m with 100 m jog recovery.
*2x 200 m with 200 m walk recovery.
*20 min jog.
*All 10x around 49 - 52. 55 sec jogs. Like I've never been running before. Legs total fucking mush. No edge, nothing to fight with. Is this last week or what?
AM
Rest.
PM
*20 min easy running + strides.
*10x 300 m with 100 m jog recovery.
*2x 200 m with 200 m walk recovery.
*20 min jog.
*All 10x around 49 - 52. 55 sec jogs. Like I've never been running before. Legs total fucking mush. No edge, nothing to fight with. Is this last week or what?
Friday, April 13, 2007
Thursday the 12th of April (Helsinki)
AM
Rest.
PM
*10 min easy running.
*Approx 20 min fast running until cannot maintain speed anymore, walk, 6x 3 to 1:30 fast reps going to lactate but only keeping until speed starts to slow (or not really that long, but bordering).
*10 min easy running.
*Fun & awful session. Must concentrate when stress goes into "feeling shit" state to keep running like a runner and not sitting down. Once down - ther ain't no coming up until next rep. Some of these reps where good. Especially when I had wind in back.
AM
Rest.
PM
*10 min easy running.
*Approx 20 min fast running until cannot maintain speed anymore, walk, 6x 3 to 1:30 fast reps going to lactate but only keeping until speed starts to slow (or not really that long, but bordering).
*10 min easy running.
*Fun & awful session. Must concentrate when stress goes into "feeling shit" state to keep running like a runner and not sitting down. Once down - ther ain't no coming up until next rep. Some of these reps where good. Especially when I had wind in back.
Thursday, April 12, 2007
Wednesday, April 11, 2007
Tuesday 10th of April
AM
*Rest.
PM
*15 min easy running.
*12x 1min on / 1 min off.
*15 min easy running.
*Tired & sore in legs from yesterday. Tired back. Mentally hard to keep running like a runner through this session. Happy with myself that i managed to keep myself on the road for this volume - it is not fantastic but speed was not too bad either.
AM
*Rest.
PM
*15 min easy running.
*12x 1min on / 1 min off.
*15 min easy running.
*Tired & sore in legs from yesterday. Tired back. Mentally hard to keep running like a runner through this session. Happy with myself that i managed to keep myself on the road for this volume - it is not fantastic but speed was not too bad either.
Monday 9th of April
AM
*The "12K loop" as 45 min fartlek - 2K to 700 m reps.
PM
*8K slow with Karl.
*The 12K loop felt very good. I was doing 2:55 - 3:00 speed on the first 2K rep. Next slower but after that faster again. I run well with wind in back... which is perhaps what everyone does, but i felt really fine.
AM
*The "12K loop" as 45 min fartlek - 2K to 700 m reps.
PM
*8K slow with Karl.
*The 12K loop felt very good. I was doing 2:55 - 3:00 speed on the first 2K rep. Next slower but after that faster again. I run well with wind in back... which is perhaps what everyone does, but i felt really fine.
Tuesday 3rd of April (Helsinki)
AM
*Rest.
PM
*20 min easy running.
*6x reps from about 3 min down to 45 sec. As fast as possible without hitting lactate.
*Good session on bicycle roads near "the Carousel". Felt very good about my running: arrogant, relaxed and able to run much farther than my eyes judge when starting the rep - my eyes fix a spot where they believe I will manage to go with the speed I'm starting off with, but as I run I find I can run at least a couple of lampposts further without going into stress badly. It takes no real mental effort - it just easy.
AM
*Rest.
PM
*20 min easy running.
*6x reps from about 3 min down to 45 sec. As fast as possible without hitting lactate.
*Good session on bicycle roads near "the Carousel". Felt very good about my running: arrogant, relaxed and able to run much farther than my eyes judge when starting the rep - my eyes fix a spot where they believe I will manage to go with the speed I'm starting off with, but as I run I find I can run at least a couple of lampposts further without going into stress badly. It takes no real mental effort - it just easy.
Monday 2nd of April (Helsinki)
AM
*Rest.
PM
*20 min easy running.
*7x 250-300 m in gentle uphill/jogback.
*4x 150 m in the steeper part of the hill but flat on top.
*3x 80 m fast in the steep part of the hill.
*Did this session with a sprinter in Paloniitty - just outside Helsinki. Good session. Good relaxed fastish running on the 300:s (they became a bit longer rep on rep - starting from about 250).
AM
*Rest.
PM
*20 min easy running.
*7x 250-300 m in gentle uphill/jogback.
*4x 150 m in the steeper part of the hill but flat on top.
*3x 80 m fast in the steep part of the hill.
*Did this session with a sprinter in Paloniitty - just outside Helsinki. Good session. Good relaxed fastish running on the 300:s (they became a bit longer rep on rep - starting from about 250).
Sunday, April 01, 2007
Saturday 31st of March
AM
*8k loop with 5 reps.
PM
*8k loop with 5 reps.
*The running was bad in the "morning", better in the evening. Did not dare do the last reps full speed - but had no indication of any danger of tearing anything in the right hamstring - but I don't want to risk anything. I was sore over the whole body but that's just from traning, nothing serious.
AM
*8k loop with 5 reps.
PM
*8k loop with 5 reps.
*The running was bad in the "morning", better in the evening. Did not dare do the last reps full speed - but had no indication of any danger of tearing anything in the right hamstring - but I don't want to risk anything. I was sore over the whole body but that's just from traning, nothing serious.
Friday 30th of March
AM
*8k fastish.
PM
*8k fastish.
*The instruction from Glen was to run these without effort. Well, it did not happen. My back and hamstrings very tired (but not sore) and tired in general. The AM 8k was 28:26 and the PM was 27:59. Both slow, and breathing not very easy - but of course not max. Still irritated that I have to look at times slow as these.
AM
*8k fastish.
PM
*8k fastish.
*The instruction from Glen was to run these without effort. Well, it did not happen. My back and hamstrings very tired (but not sore) and tired in general. The AM 8k was 28:26 and the PM was 27:59. Both slow, and breathing not very easy - but of course not max. Still irritated that I have to look at times slow as these.
Thursday the 29th of March
AM
*8k easy running.
PM
*20 min easy running.
*Jumps, running in front of mirror + coordination training.
*5x 100 m.
*Circuits + specific back & hamstring training.
*20 min easy running.
*Something in my right hamstring told me to not go ahead with 300:s or anything else. Not pain, but a sort of warning of that I will damage the hamstring if I do any hard running today. Lehti, a sprint coach, told me my running is much more upright but that my heels lag beind a bit - the movement is not sharp enough.
AM
*8k easy running.
PM
*20 min easy running.
*Jumps, running in front of mirror + coordination training.
*5x 100 m.
*Circuits + specific back & hamstring training.
*20 min easy running.
*Something in my right hamstring told me to not go ahead with 300:s or anything else. Not pain, but a sort of warning of that I will damage the hamstring if I do any hard running today. Lehti, a sprint coach, told me my running is much more upright but that my heels lag beind a bit - the movement is not sharp enough.
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