Popped up to Swindon to see my hurdles coach on Sunday, with the British Masters coming up at the weekend it was time for a bit of quality hurdling at pace.
My session was 2 runs over the first 7 hurdles and then 1 over 5. Experimenting with stride pattern on each run.
First run I went with 17 strides (left leg lead all the way) and raced against Jamie. I have the raw speed now between the sticks, but 3/4 and 5 were ugly.
Next run I went for 16s to 5, then 17s. Which means right leg over 2 and 4.
Hurdle two was OK, but 4 was dreadful, too high and lack of any momentum which meant I was struggling to make the 5th.
Last run just to 5. 17s to 3, then 16s to 5. This meant easing off over the first couple of jumps and then picking up the tempo in the straight. This was OK, but I still struggled over the 4th on my right leg lead. Still too high.
I think I need to spend some time on the right leg as the benefit of getting even just one right would be huge.
Will see how the week goes and the weather on Saturday before deciding on a race strategy.
Looking forward to Birmingham.
Monday, June 30, 2008
Quality hurdling in Swindon
Saturday, June 28, 2008
Saturday track
Cycled the 6 miles down to the Southampton track this morning and did a '300 sandwich'
300 fast, 5 mins recovery, then 10x30m with walk back recovery and a sprint start, then another fast 300 to finish.
Did the first 300 in 40 then had some sharp sprint work and then did another 40. Very pleased with that considering the week I've had training wise.
A very slow bike ride home afterwards and a good sleep during the tennis!
Planning a good hurdles session in swindon tomorrow
Tuesday track - then nothing
Good session on Tuesday. 6x150 6' recovery all in 20.x on grass. Then sadly the week went into freefall and I didn't manage another session. Not even a stretch. Too tired, too busy, not sleeping - all the usual poor excuses.
Not going to make European champ again with this approach.
The list of entrants for Slovenia has just been posted here.
61 entrants for the 400 (I'm ranked in the top 4) and only 15 for the hurdles where there are only four of us showing times under 60 seconds.
In the 400 I've got the new European record holder to contend with A German who ran 51.0 indoors) and in the hurdles its World champion Neil Tunstall.
Saturday, June 21, 2008
Interlands 2008
Just back from the Interland tri-nations tournament in Ashford, Kent. Great day. Rain, wind, jams on the way over there, plus a load of fast under 40s in the hurdles, so the omens weren't good.
Fortunately it warmed up when we arrived and was positively balmy by midday. The French arrived all kited out in the same cool track suites. The Belgians arrived late, The Brits turned out in our 1950s outfits.
Apart from a strong head wind in the home straight the race conditions were good. Got off to a good start. Took the first hurdles well on my left, switched to my right for the second, then left again for the 3rd.
My plan was to do 16 strides to hurdle 5, so alternating legs. Unfortunately the 4th was a bit of a mare and I ended up stuttering over it and probably did 18 strides. Regained my flow to 5 and then went down to 17s for the remaining hurdles. 6 to 8 went as well as they've ever gone, 9 was a mess, but 10 good, I made up 2 places in the last 50 meters. Finished in 4th place behind 2 Brits and the French winner in a time of 58.51 (splits to 200 26.2, 300 41.2) That's 1.5 seconds quicker than my 3 60.0s this season and only 0.3 slower than the Worlds final last year. I can feel the form coming. With just 5 weeks to go the timing is good. Slovenia - Bring it on!
Thursday, June 19, 2008
Useful circuit session
Ray Needle, one of the coaches I work with in Southampton, gave me this simple circuit. I like the look of it for three reasons.
Little equipment needed
Fairly short session
Can do it several times a week
Well worth a look at, whatever your distance.
Thursday fine tuning
Decided to do a very light session tonight in preparation for the big one on Saturday. Just 3 flat out runs over 90-100 meters. Felt good to stride out a bit.
Planning a rest day on Friday (maybe a bit of a stretch and a ride on the bike).
More graft on the grass
Tuesday training at the Mountbatten track - 36 Harriers turned up! Highest ever I think.
My session was 3x(250+150) 1', 10' recovery.
First set in 60 (37+23), second in 57 (35+22), last in 58 (35+23). Pleased with the times, probably cut 3-4 seconds off the total time on tartan.
The first set was tough getting in the swing of it, but the last set I had Rich and Andy with a 20 and 10 m lead pulling me around. Made a big difference having a target to attack.
Wednesday morning helped with the Mountbatten 7.30am cross country club then, as it was cycle to work day, I cycled to work. Not much energy in the legs so slow as aslow thing. Still anything for a t-shirt and free breakfast.
Monday, June 16, 2008
Home run
Everyone needs a run that they can come back to in times of need. Something fairly short, but well known and loved. Mine is a circuit starting from my house 2.7 miles long with a couple of good hills (up and down). My PB is 16.59 which I did in April 2005. Last year my best was 17.30ish so it was about time to give it another crack to give myself a measure.
Managed 17.02 - second best time ever. First mile was comfortable, but the second very tough. Managed a sprint for the last minute and it took every last ounce of strength to keep it going; but well worth it
Sunday, June 15, 2008
Saturday track - the benefits of training with others
Went down to the track on Saturday morning, but unfortunately it had been booked for a junior league meeting and there were hundreds of kids around. Instead I joined Tony's group for some 200s on the grass.
His group were doing 8x200 with 200 slow walk recovery. I was after more speed and less endurance so decided to do alternate runs with more recovery. So 4x200 8 min recovery.
Did the first 2 on my own in 27 seconds, then hooked up with the boys for the last 2. Did both in 25 which I was very pleased with. Amazing how having someone to run against can lift your performance.
Hopefully this will be the case next weekend when I take on the French and Belgians!
Friday hills (are my friends)
To make up for the Thursday debacle I decided to get back to hills again. The rest of the Harriers were on a 5 mile slow run so I headed off to the Botley road hills. Its a perfect hill. About 200m -250m one side, gradual climb, and about 100-150m the other but with a steeper incline.
I run up the long side first, jog down the short side, then sprint up the short and down the long. That's one set
Target was to run for 20 minutes. Managed 4 sets in 17 minutes which was plenty. Averaging 32 seconds up the long side and about 21 up the short.
This is a really intense session, but very high value. There aren't many 17 minute runs you can do that give you so much benefit.
The purpose of the session is speed endurance (fast running under load) but it can be easily adapted to be pure speed (fewer reps, longer recovery) or pure endurance (more reps, slower speed, shorter recovery)
Know when to walk away
Went to the track on thursday with the plan to do 3x(3x200) 1 minute, 15 minute recovery. As soon as I got there I knew I wasn't switched on. Did the first 3 in 27,30,30 and knew it wasn't happening. Started the next set and did another 30 and decided it was sensible to stop as all I was going to do was learn how to run slow. Packed my bag and came home.
Definitely the right thing to do. If your head's not with it then you can't do a decent session.
Wednesday, June 11, 2008
Grass speed endurance
Another session on the Mountbatten track. Did 4 x (150+150) 30 seconds, 5 mins recovery.
Quickest run in 20, slowest in 24, averaging 21/22
The first half of each set was relatively easy, but the second, off 30 seconds recovery was very tough.
Tuesday, June 10, 2008
Selected for GB 'A' team v France and Belgium
Just had an email confirming my selection for the GB 'A' squad on the 21st June.
This is a tri-nation tournament held in Ashford Kent this year. As home team we are allowed 2 squads. The main team and an 'A' squad.
I've made it in as the 3rd ranked hurdler, behind a 4o year old who has done 57.5 this year and M45 world champion Neil Tunstall. The good news is that I expect we will all race together, so a good opportunity for a great race. I've also been selected for the 4x400m relay, but I'm not sure I can make that as I need to be home early.
Extreme yoga
After the workout on Saturday (1200m at full pace!) I thought the body was going to react badly, but fortunately I woke up in fairly good shape - nothing an ice pack or two wouldn't sort out.
Liz had booked be on a 2 hour men only yoga class with Yogi 'Shiv'. Excellent session of very basic positions/stretches that pretty much anyone can do. He focused on laying down, sitting, standing and breathing (roughly 30 mins of each) then finished with a 20 minute demo of what you can achieve if you've been doing yoga since you were 7. Most impressive was the feet behind the head routine.
Rest day on Monday, aprt from cycling to work. 20 mins out, 17 back.
Saturday, June 7, 2008
Saturday league meeting in Brighton
Really went for it in the 400m Hurdles and managed yet another 60.0 - the third in a row. !6 strides to 5, then 17s round the bend. Struggled from 7 onward and wasn't really attacking the hurdles enough. Very tired at the end.
90 mins later ran the 400 flat in 53.4, which I was pleased with. Ran controlled until 300 then ran strong for the last 100. Felt good afterwards.
Finished up with a 55 anchor leg in the relay. Not spectacular, but running solo by the time I got the batton.
Will the times be good enough for GB selection?
Probably not. The 400 is way too slow, I hope we have some sub 52 runners, otherwise we are in trouble. As for the hurdles. I suspect 60 is borderline. There aren't too many quicker this year, so I may squeak in as the number 4.
Friday, June 6, 2008
Toughest race of the season over..
Just back from winning the Dad's race at Jessica's sports day. Lot of pressure, no warm up, 80m grass track and lots of Dad's wanting to take my 6 year unbeaten record away.
Fortunately the race went well. Got out of the blocks early accelerated to 40 the stretched my legs to the finish. No tweaks or aches.
Maybe the lap of honour was a bit over the top :)
So I can now retire from Dad's races undefeated.
Goals for Saturday
Running for Guildford at the Withdean stadium on Saturday; home of Steve Ovett.
My plan is to really attack the hurdles. 16 strides to 4 then 17 home. First time I've tried this this season, but its time to take a chance.
I need to run sub 60 to be in with a shout of GB masters selection
Later in the day I'm down for a 200 - target 24 seconds. Then finish as part of the 4x400 squad. I'd like to run under 53 for that.
Thursday fine tuning
Last session before the Brighton race. Thought I'd test myself over 400.
Session was 2x(250+150) with 30 seconds and 10 mins recovery.
The idea is that the total time is roughly your 400 pace.
Ran both 250s in 34 seconds, which I was pleased with, but both 150s were in 22 into the wind; disappointingly slow.
So totaling 56. I was hoping for sub 54 at this point.
Need to up the ante on Saturday.
Recovery and rain
After the weekend decided to ease off a bit. Big race at the weekend as I need a decent time in the hurdles to be select for GB in the Interlands tournament at the end of the month.
Did a light gym session on Monday - squats and stretching.
Tuesday was planned to be a grass session, but the rains came...
The track was completely flooded so after a quick warm up in the middle of the field we moved to the tennis court and did some sprint work.
I did a handful of drills and then acceleration exercises. Feeling pretty good although conscious of tightness in my legs.
Subscribe to:
Posts (Atom)
