Busy bee

First things first............sorry about the lack of posts. I have been super busy at work, being a daddy and training/coaching, but things are getting easier every day. Work has eased down and Leah has started sleeping a whacking 10/12 hours a night.......hopefully this will last.

The last 2 weeks training have gone ok. I have managed a few good sessions with Goolab and Nicholls. This Tuesday was a standard 10*400 off 1 minute in 64's. Me and Nick both felt pretty good and with our races this w/e we made sure we did not spank the reps to hard........its always good to finish a session knowing you could have done more, this is hopefully sinking in to Goolabs very large brain. Phil has also been training pretty well and ran a sound race at the Midlands in tough conditions. He was a little disappointed with the result, but I was pretty happy with his run and really enjoyed watching the race. Me and Phil will be racing this Sunday at Alsager and hopefully will both run well.

I attended the Lindsay Dunne and Charlie Spedding chat last week at Birmingham. Being coached by Lindsay I'm picking up on his methods week by week. It was a great talk about different aspects of training and I would recommend going if you have one coming up near by. One thing I picked up was you don't need to smash every single session. It is sometimes better to finish a session feeling good than feeling smashed because you have trained to hard or done to much.

Some of the key 5k sessions Lindsay talked about are:

8*400 at 5k goal pace with a 40 second 200m float recovery

10*500 at 5k pace with 1 minute 100 jog recovery - add up the 500's and you have a rough 5k time.

6*800 at 5k pace with 2 minutes recovery

5*1k at 5k pace with 2 minutes recovey

Tempo running/ steady state running

These are just a few of the many sessions I have done.

What's next....................

Warm weather training has also been booked. Me, Maria, Leah, Goolab, Lindsay and a host of other runners will be heading to Portugal for 10 days from the 13th Apr. Before that I will run the Armagh 5k, Southern & National relays.

Run happy

Sharpy

x

 

 

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Comments On "Busy bee"

Hi Interested, thanks for the comments.

I can tell you Phil will not be running London this year. Looking ahead Phil will run a few road races and maybe one more cross race before preparing for a full track season. I think we will see how the summer goes before making plans for 2012, but a half marathon maybe a good idea latter in the year.

Cheers

Sharpy

Sharpy 2010-02-05 10:01:26

where have your training logs gone?

Training Logs 2010-02-05 07:43:39

Nicholls plans.

Good stuff Sharpy, now you are coaching Phil have his racing plans changed? I heard he was debuting at London Marathon this year and would be moving up to the marathon for a crack at 2012.

Is this still the long term plan or has it changed and will he be focusing more on the 10k/cross country as he has obviously excelled over these distances/surfaces in the past.

Cheers

Interested 2010-02-04 21:26:18