did a light hill session on friday evening, just Richmond hill at any pace in 66 seconds. Legs are pretty tired so used it as a bit of a stretch.
Friday nigh I was due to pick up Poppy from her Italy trip at midnight, but they kept getting delayed and I eventually picked her up at 3am. So not much quality sleep.
Headed off to the track not knowing whether I'd do it or if so whether I'd finish.
Decided on a 4x200 speed session with 10 mins recovery. Running over hurdles 5-11.
28/29/29/30 for the 4. For the second and third reps I tried to go 16 strides to the second hurdle, but both times clattered it. I think it was because I wasn't getting enough speed of the first hurlde.
Switch back to 17s for the last run and that went OK.
Pretty good session considering the lack of sleep. Left knee a tad sore. Will rest tomorrow.
Saturday, May 31, 2008
Hills and hurdles - and not much sleep
Friday, May 30, 2008
54321
Thursday night track session - my next assault on the 54321 test.
Simple, 500m, 400m...100m with 5mins, 4 mins...2 mins rest in between.
My goal is to average 15 seconds for each 100m (or 60 seconds for the 400m)
Did my best so far, but still a little way off.
500 in 77 (good), 400 in 64 (not sure what went wrong there, didn't feel particularly tired at the end, just didn't run hard enough) 300 in 48 (not too bad). 200 in 29 (Good), 100 in 15 (OK).
Average 62 seconds per 400.
Getting there.
Hammy has recovered well after a lot of ice and compression. Looking forward to some hills tonight and more track tomorrow.
Thursday, May 29, 2008
Handicapped pigeons?
Went to see the Pigeon detectives in Pompey on Tuesday night so missed out on a track session. Did a light gym session at work to make up.
Wednesday did 45 mins of yoga in the morning and then entered the 'Handicapped 800m' at the Southampton sports center 70th anniversary meeting.
I was given 70m head start, a couple of guys in front of me had 100 and 150. The idea was that we all hit the line together. I made it to 700 without being passed, but didn't make any ground on the two in front. Lack luster best describes my performance, although one positive was that my hammy didn't play up. Its been tight all week since the hurdling at the weekend.
Monday, May 26, 2008
Edinburgh marathon
Dave and Ian ran the marathon on Sunday and both recorded superb times.
Ian 3.13 (A new club record)
Dave 3.26 (A new over 50 club record :o)
Both have put in a lot of hard work and really deserve this. Well done to both of them.
What next guys?
Yoga, swimming and a rain dance
Did 50 mins of yoga on Sunday - my legs are sore after the hurdles. Think I may have tweaked my left hammy.
Did a bit of swimming at Jess' party to help ease it off.
Monday (bank holiday) it tipped it down all day. went out in the moring for 5.7 miles in 44 mins. Fairly good pace and some more running in the legs.
Hurdling in Swindon
Another great hurdling session on Saturday. Warmish weather but a breeze down the home straight. Howard had me doing 5 hurdles on the straight with first 7 paces between, then 8.
7 paces was OK, although I had to stretch a bit over the first couple. 8 was trickier as it means using alternate legs. I landed very hard each time I use my right leg and this slows me down a lot, meaning I have to stretch to keep pace for the next.
Worked on this for a few reps and managed to get to a point where I was powering off on landing pretty well.
Got back for lunch and did a 10 mile cycle ride with Liz - very civilized.
More speed endurance
Thursday track session on tartan. Target of 5x300 with 8 mins recovery,
I had to be home by 8pm so had to drop the final rep.
Did 41.9, 44, 44, 43.9 but felt pretty tired at the end - although could have probably done another 44.
Discussed the session with Howard and he says I'm not going fast enough with this recovery. Need to be doing sub 42 with this recovery. I think I can do it, but am probably holding back at the moment. Too many slow reps during the winter. Need to get into the habit of running faster now.
Rest day on Friday
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