The great weather continues so the 20+ Mountbatten school group did their session on the grass. 30 mins of relays kept them busy.
Friday, May 9, 2008
Wednesday Mountbatten run
Harrier's Tuesday session
At last some decent weather. Very hot all day and it held for the evening.
25 people turned up to training - we split into two groups, the Advanced group did 4x(600+300) with 1 minute recovery. The academy did 5x300 with 1 minute rest.
Seemed to work well with everyone get just about the right pace on each lap. Rob and Mark ran particularly well, pushing each other all the way.
At 7pm DaveK, Rich Pye and Dave Parsons turned up for my session.
3x2x200 1 minute, 15 minutes rest.
28/30, 28/30, 30/33 for the 6 runs. Much faster than last week, primarily down to the weather, but also because I am actually getting a bit faster. I'm trusting that the grass is costing me a couple of seconds at the moment.
The 1 min recovery is tough as I have to run across the field from the finish line to the 200 start line. In future I may change where I start from to make it a bit easier.
Both Daves held up well, Rich ran the first one well then pretty much jogged the rest.
Also did 30 mins of yoga this morning
Bank Holiday rest
Decided not to train on the bank holiday so did an hour of yoga in the morning and then did nothing, with a clear conscience of course :)
Sunday, May 4, 2008
Guildford results
Well the weather held for probably the best start to the season in a few years.
The 400mh went well. 60.0 for second place (the winner did 56.9 so well behind him and clear of third place). Strong wind in the home straight, but that meant we had a tail wind in the first 200. Overall the stride pattern was good. Left leg all the way and unusualy started on my left leg. This means I'm about one stride down at the moment, but this isn't suprising with my lack of speed work.
Followed up half an hour later with an A string 800. Did the first lap in 61 which was way to quick. The winner clocked 1.54 and I trailed in in 2.25 for a point (which in hind sight was worth it as we won the meeting by half a point in the end!).
Ran the first leg of the 4x4 in 55 second. Handed over in second (just) on the shoulder of the leader and holding off third place. Good race, we clocked 3.34 for second place - our team were 37, 37, 45, 49 years old so a Guildford masters record.
Saturday, May 3, 2008
Saturday's goal
It's Saturday morning and my first Southern league match is today in Guildford. I'm down for the 400mH at 3pm and the 4x400m relay at 5.30pm. The weather is looking good and it should be the ideal start to the season.
My targets are to run about 60 seconds for the hurdles and about 53 for the relay.
under 61 for the hurdles would be OK, sub 60 very good. I'm feeling fairly fit at the moment, but haven't done a lot of specific speed or technique work. I expect the 200-300 part of the race will be the deciding factor today.
Catchup part 2
Wednesday morning was raining again so the Mountbatten group stayed in the sports hall and did a circuit - propably the hardest session they have done. Groups of three, one resting, one running round the hall and one doing and excersise from a list of squats, press ups, sit ups, dips etc.
In the evening I did 45 mins in the Rapids gym. Warm up on the X-trainer then some squats and dips. Technique is coming along and I handled 42kg in the basic squat pretty well. Need to introduce some more techniques and start upping the weight.
Thursday was a fine tuning session on the track. Ton Noel and I did some fast 150s (19/18 seconds) with long recovery. The goall was just to feel sharp and flowing. Then we did a few hurdles of the bend. Overall a good session.
Friday, yoga in the morning and cycled to work again. 20 in and 19 back (av. over 16 mph) I'd like to get as close to 20 mph as I can over the summer.
Quiet blogging week
Apologies for not keeping this up to date this week - no excuse. Anyway, here goes on what went on.
The weekend was a wash out. Geared up to run hurdles on Sunday but weather and Howard's injury put paid to that. Did a plyometric session in the garden (hoping over 3 hurdles in a row and jumping off one chair and on to another). Didn't feel any effect at the time, but have suffered all week from aching stomach muscles - means they were doing some good and that I was out of shape.
Monday I cycled into work, 5 1/2 miles each way, 22 mins in and just under 20 back. The new bike is pretty quick.
Tuesday, yoga in the morning then planning for track in the evening. The forecast was for rain, rain and more rain, so I emailed the Harriers to say I'd be there whatever. Fortunately, the rain eased of between 6 and 7pm and we had 10 Harriers (including 2 newbies) turn up and do 5x300m (1 min recovery) as fast as they could (attempting to do a 'fast mile'). Good session and everyone worked hard considering the soggy track.
I started my session at 7pm and the heavens opened again. I'd planned to do one of Howard's sessions. 3x3x200(1', 15') in 27/28. But just couldn't fire myself up to do it. Instead did 2x2x200 same rest, in 30,33/29,31. The tarck was very very slow, probably worth a couple of seconds. Overall pleased that I'd done it, but the quality was low.
Subscribe to:
Posts (Atom)
