Chivito550 wrote: » Good work on the progress. But are there any more faster sessions in the pipeline?
Letyourselfgo wrote: » They've been lacking alright. I tried 9x100m strides during a 5 miler last week and I felt I'm just not ready for fast work yet. I wanted to give myself another couple of weeks, which will mean starting next week and I'm definitely not shying away from it, just want to do it right. Up early this morning for a very slow 5 miler. My body never really woke up for this but glad I have it done. Weighed in yesterday and I'm 7 pounds down in total.
Letyourselfgo wrote: » I have an entry for Raheny but I think it's just come a bit too early so might leave it.
theboyblunder wrote: » +1, what ecoli said. Just stay away from him on the day in case he is still a viral incubus
dna_leri wrote: » I would recommend starting the strides this week. They will be tough whenever you start. Do 2 or 4, what ever you feel up to. Build them up gradually.
Letyourselfgo wrote: » 5k run tonight and finished it off with 3x80m fast strides. I felt great during these, plan was to run quick till my form failed so 80m. I could definitely do with a few pointers from someone ...ahem... ecoli felt I was inthe air way too long. Weights session last night also, this has developed into 3(6-8 reps) of the following Military press Deadlift Squat Bench press Flirting with the 5x5 stronglifts though.
ecoli wrote: » I think if you are going to do a 30/35 mpw style training you are probably best off concentrating on 5k training for now to build up your aerobic base before you go into specific training as 35 mpw is not a huge amount to work with and as such your overall intensity on a daily basis will have to be pretty high to get the best bang for your buck without overcooking it and frying yourself before you get into proper race fitness. I think dna eluded to this in his review of indoors and the importance of endurance going into race specific work so my advice would be as follows 1) Next few months build strength and aerobic power this means Tempo's and CV reps (600s-1200s I think probably be the most suitable). Off such low mileage I would try to use longer aerobic threshold tempos (at around MP) as a replacement for the traditional long run (5-7 miles), Supplement this with steady longs runs (8-10 miles). It is not uncommon for 800m runners to do these longer style workouts, Joe Vigil (if you can get his book definitely worth a read) has used these to great effect with some of his runners and if you look at Brenda Martinez over the last 18 months it is not uncommon to see 10 mile tempo's pop up in here winter training 2) Turnover is something which takes practice. You should be doing something atleast once a week to work on turnover. During your endurance work these can be as simple as a lactic strides (after run or 6-8* 80-100m). These should not be hard and the recoveries in between should be sufficient that these do not become a session 3) Ancillary work is crucial - off such low mileage you will need to be making up the effort elsewhere and this is where the ancillary work comes in - weights and low intensity plyometrics should become a part of your overall weekly routine. Introduce these slowly to allow your body to adapt but stressing the CNS will be of huge value when it comes to speed development sessions in the season and also form 4) Keep your runs short but steady - off that low mileage I would say you would get a better bang for your buck running short doubles rather than longer singles. Running 2*4 milers at a steady pace (just slower than MP) will yield better aerobic returns for a low mileage 800m runner than one slower 8 mile run. The shorter runs means that your body should recover that bit better while being able to achieve high intensity but this element of training is one that will come into play more as you get closer to your season. Once you get into your season you should aim to have one race pace session every week with a supplementary session (Over distance/ Under distance on alternating weeks). Turnover work can be counted as a third session of the week but again aim to try and keep these alactic.
morceli wrote: » Good to see your going well, a few months at it and you will be flying. Is the plan for the Graded leagues in the summer, will you be doing any races over 1500 or 400's?
Letyourselfgo wrote: » Thanks for that, yeah feeling good. Yep graded meets for sure. 800m would be the main thing but I would like to get under 5 for the 1500m as well. I like the idea of the 400 but not sure. You seem to be very consistent yourself at the moment. What are your plans? and how is the weight loss going?
morceli wrote: » Yep taking it very easy and not setting any plans at all for the next 3 months, just to run 6 days a week and eat well, will do the odd imra run in place of my long runs just for a bit of fun. The Last 2 week dropped 7lbs so not bad, but thats coming from a very fat base. I hope come the summer I can do a few 5ks maybe 3ks if all goes well. But the training is the main thing now, not going to worry about races.
Letyourselfgo wrote: » I've a free hour on Tuesdays now from 6-7 while the little one throws her hat at the high jump, so will use this time for a track session, 200s tonight just to see how I go.
Letyourselfgo wrote: » I was late getting to the track and I start coaching the juveniles from 6:50. So I'd about 35 minutes which would give me plenty time to clean up after.http://connect.garmin.com/activity/437228649 Warmed up by running 3 laps and then did the drills I give the kids, there hard. Fast tippy toes, high kness, skip and goose, didn't do the clap. 4x200m with a walk of 200 to recover. Ran 34-33-33-34 Before I knew the split I thought I was flying and was close to 30, shows you what I know. All reps were consistent and I held my form well except for the last 50m of the last rep. Cooled down with another 3 laps. Won't do this session for a while but I'll do plenty of strides of 80-100m from here on in and might start going to the marlay loop for 1k sessions again and I noticed on strava someone beat my time for that loop
Letyourselfgo wrote: » skip and goose,the clap.
RayCun wrote: » ??
RayCun wrote: » I wouldn't do the clapping one, there'd be too much messing, their form would go completely
