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.
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Purpose
This blog is intended as a medium for me and my friend & coach Glen Grant to keep track on my training. Anyone is welcome to comment.
About Me
End of season block
Focus: To finish the summer with a final spell of hard lactate tolerance & speed endurance work - and racing a couple of track races (and several road races) in order to get at least one decent result on 800 m this summer. So far only 2:02, I want to see a sub 2:00 time before winter begins.
1 comment:
This first month of training fast is always difficult. It is often hard to get the balance between needing to be fresh to run fast and presssing on with trying to change the chemistry for speed endurance. I think that you should try to get fresh for high speed sessions and then not worry about being fresh doing the speed endurance stuff but just run until you are too tired to keep the repeated sessions going. Then get fresh again, So routine should be recovery, speed, aerobic, speed endurance, recovery.
For the speed endurance just keep doing back to back sessions but vary the speed at 1500 and 800m pace. Also do not just do the 8km loop. Try to do some free running sessions on new loops with a few hills and undulating bits to add variety to the chemical stresses. Vary the 8km loop sessions to have an emphasis on 1, going faster each run with deliberately longer rests 2, pushing on - slightly slower with very short relentless recoveries. On these try to increase the lactate stresses and do the whole run at speed quickly. 3, aiming to run further each run with whatever recovery you need as you are doing now.
On the speed days only do one session. Try NOT to get tired with the exercises first or you will spoil the effect. Tease dont test. Try to get the sprint coach to do some work with you too on your running technique. Train with sprinters if you can.
This week in Helsinki just do free running fartlek on the road with some work at 5k pace before you get into race pace mode. Do a few fast hill runs as well.
But keep the main focus in mind. Get the maximum amout of time and distance running fast that you can. Aim to run further each week and on each run. As the next month unfolds, aim to go further into stress each session. Do this on the last run first and then the last two runs, then three etc.
Good luck.
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