Wednesday 2nd of May
AM
Rest.
PM
*8K easy running + strides.
*Ok.
Tuesday, May 08, 2007
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.
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