Trainingsession 22/6/09-12/7/09
A lot of training to catch up on, here's what I did over the past month or so.
(S&C= Strength and Conditioning)
22/6/09-28/6/09
Monday- 30 mins steady with core
Tuesday- am: 30 mins steady
pm: helping Steve on the track. 600 in 1:30 and 3x200 in 28, 28, 24.
Wednesday- 40 mins with core. A bit tired from the track work.
Thursday- 45 mins steady. Felt good.
Friday- 50 mins steady. Probably went a bit too fast.
Saturday- Track session. Did 1 mile at tempo, 8x200m off 200 jog, 6 laps at tempo. Times were 4:52, 28, 28, 28, 27, 28, 28, 27, 26, 7:20 (went through a mile in 4:51/4:52). The 6 laps was so har, I can't remember the last time my breathing was so bad.
Sunday- 60 mins easy. Legs were mashed, calves were the worst.
46 mile week.
29/6/09-5/7/09
Monday- 50 mins with a little core.
Tuesday- S&C introduction then track session. Track session was 1 mile, 6x800 at alternating pace then 3x200m off 200 jog. Did 4:57, 2:17, 2:12, 2:17, 2:13, 2:18, 2:14, 28, 27, 27. The last couple of 800's were tough but got through the session.
Wednesday- 1 hhour easy, felt quite good.
Thursday- am: S&C resistance work.
pm: Road session at Canon hill park. Did 4 mins, 3 mins, 2 mins as hard as I could off 6 mins recovery. Effort I put was really high and felt like I was going quite quick
Friday- 42 mins easy.
Saturday- Track session. Did 200, 200, 400 x3 off 200 jog recovery between reps and a lap between sets. Times were 28, 29, 58, 28, 28, 58, 27, 26, 55. The 400m reps were really tough but another good session behind me.
Sunday- 70 mins easy. Tired from the session.
50 mile week
6/7/09-12/7/09
Monday- 50 ins easy.
Tuesday- S&C resistance work and track session after. Session was 4x600m off 3 mins recovery. Did 1:30, 1:31, 1:29, 1:30. Legs were a bit jellyfied after the S&C work plus the wind didn't help but still managed a good session.
Wednesday- 58 mins easy with S&C core and prehab wotk after. Stiff after yesterdays work, never going to do that again.
Thursday- Same road session as last week and the same place. The session was 4 mins, 3 mins, 2 mins all hard but this time did an additional 6x30s with walk back recovery after. All very hard efforts and was wasted after the session, so must have done it properly.
Friday- 41 mins easy with S&C core and prehab work after.
Saturday- Road session with Steve. It's better you go to his training to read about this because the reps were so confusing I can't really remember what we did but I do remember it being a good session and my chest was tight towards the end.
Sunday- 70 mins easy.Quite tired
51 mile week.
Review of training: I've been really happy with the training since the break. I've walked away from each session satisfied with the work I've put in and the effort. Already I feel better than when I ran the 1:54 and got that little bounce in my step I had during the cross country season. All in all, I'm happy again.
Comments On "22/6/09-12/7/09"
Yeah Dave I am quite fortunate to be where I am and I am trying to make the most of it, I just don't want to overdo it too early, I still have another couple of years at uni. Hopefully by the time I come out of uni I would have done some high mileage weeks instead of the measly 60 I did during the winter. Steve does hold me back sometimes because running mileage is still quite new to me so we're just doing one little baby step at a time at the moment, and as the mileage increases, hopefully the times will get faster.
Nick Goolab Posted on July 21st, 2009Only me- you're a coc
Lucky Runner!
You are a very lucky boy Nick!
Dave Jones Posted on July 20th, 2009No full time job so plenty of time to train and rest. No family ties or stress/pressure. Great training facilities at Brum Uni and Baldero to guide and support your running progress.Now your own personal S&C expert and training programme. Great training partners like Mills and Sharpy- so your in good company all round Mate!
make the most of these golden opportunities and enjoy- but bring home the silver as a reward for your hard work and sacrifices eh?
Yeah it is a bit of an odd time to start S&C work but I was sought of pushed into going to see the coach by a women at uni. I tried to blag it and delay going until the winter but then things started going bad so I thought why not go to a qualified coach and get proper strength coaching. I went to the guy once and he seemed to know what he was on
Nick Goolab Posted on July 19th, 2009about (after all, he is employed by the uni) and told me what the S&C was all about and that I would get my own personalized training program. Within an hour of talking to me and doing some strength tests on different muscles he identified which muscles were a bit too weak and drew up a progam to make me a bit more efficient. He also explained it would be nothing that would impair my running training due to the time of season, and would just be stuff that would introduce me to S&C and benefit me for the rest of the track season. I thought all the main competitions of the junior calendar are gone so there is not much to aim for so it's a win-win situation; it gets me on the road to proper strength training for the future and will help me for the rest of the
track season. Also, like another poster mentioned, it's a luxury so would be stupid to waste it.
With regards to the actual exercises, I'm getting a table together which I will post over the next few days with all the stuff I'm doing. Thanks for the comment and take care xxx
S&C
Don't want to sound critical because in general you give a lot of good detail in your training logs, but could you expand on what s&c work you are doing? Exercises, reps, weight etc? Just saying "S&C" is a bit like say "Monday AM: ran."
nosy reader Posted on July 19th, 2009Also (and again, not wanting to sound critical, this is a genuine query) why are you introducing it now? I think most well educated readers would recognise it has a place in an athletes training plan, but I'm a little surprised you're adding a new element in the middle of the season - perhaps I would more have expected to see it brought in with the start of winter training.
Cheers for posting - definitely an interesting read and it's a good source of motivation for my own training.
Getting stuck in!
Nick
Dave Jones Posted on July 19th, 2009Nice work- looks like your getting back into some serious training again- hope this base period will bring some success in races soon.
Some good speedwork put in and the S&C will bring benefits to your future strength and stamina.
Stay positive and watch the resistance work overload.