Training Log Archive: BP

Before track with drills, stretching and 4x100 strides

A change is as good as a holiday, so back to speed and a redo of the May 200/400/600/400/200 ladder. Aimed for 800-1500 pace ie hard with 1 min, 2 min, 3min and 2 min recoveries between. Went as follows:
34.8
1:13.4
1:57.1
1:13.2
33.4
The 600/400 combo was mentally tough. Recoveries stretched by 15 sec for last 2 with HR back to 110-115. Max HR just above threshold so working hard enough. Solid workout and faster than May which was pleasing. Apparently prevailing wisdom is to maintain speed work thought year, albeit with cyclic breaks to avoid burnout or injury.

C • Your email was hacked 7

Easing down afterwards

Warm but pleasant at sundown

Ladder 200/400/600/400/200 - Splits

Busy week nearly over, long weekend ahead :-). Tis a well deserved rest day today ahead of speed work and long run - extending the boundaries.

Sunny and nice.

Sunny but muggy

Twilight run on XC trails, too late and no energy for threshold, so just a mellow cruise through the glades.

Before strength

Core first then legs with box jumps squats etc then arms and shoulders. Stretching to finish.

Event: 2012 Laramie Daze
 

Another sunny LT ramble / mental break.

Start easy then ramping up.

Adding incline and speed with up/down ramp 2-6% every minute with 6 sets at 9:20 pace, staying sub threshold. Average 4%.

With roller

PFW
M easy + core
T Hills (30mins + w/u)
Wed easy + strength
Th threshold (4x1k) with progression
F rest, stretch
Sat speed TBD (300s likely, ? ints or reps)
Sun long 70 mins

PFY 2013
JK - time to return to Southern England for some O - been 20 years
WMG?

Sun break

Started at 8 m/ mile pace and ended at 7. Quick w/u before core.

Arms, shoulders, hams, quads and gluts followed by core. 3x12 routine.

Not to be neglected with foam roller.

Basically last weeks long run redone- cooler but more humid (69F, 94%) and totally soaked by end and lost 2lbs in process. Plan was somewhat of a progression run ie start slow and gradually speed up -ie neg splits - hills at end were a bit of a slog then added 1 km extra in the park to cool down. 6k splits were 30:24 and 29:58.

C • Nice pace for a long run... 3

Pretty much accomplished plan for week (and last few weeks in fact) even with travel to NYC and it was good to have a complete rest day prior to back to back weekend training.

Will modify plan to include a threshold workout ala progression run and move Sat intervals back to more speed work. Need to build in more miles, so may add a second session at beginning of day on some days eg Wednesday - need to keep goal in mind as to what each training episode is intended to do. Trainer Ewan is a good asset. More strength and explosive training coming. And more stretching.

On an aspirational note, just ordered Peter Coe's (co-written with Roger Bannister) book on training for the 800 and 1500 - ie my current 800 times are competitive nationally and likely can get into an International final but would be 5-6 seconds out of the medals in M55 for the 800. Anyhow, I feel like there is some additional potential there if I train smart and don't do any major relo's this coming year - like that's an excuse; well it did impact Orienteering :-(

Please to see I made the final official top 25 lists for US 2011-2012 indoor track season in all distances from 200m to mile (top 10 for 400 and 800), so speed is still there :-) and a good predictor for middle distance is still a fast 400m time. OK Seb Coe!

NB 2012 so far has been notable for the absence of any significant injury - no muscles torn - touch wood or am I getting smarter with age? Hmm!