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?
Thursday, April 19, 2007
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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