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
Comments On "Busy bee"
Hi Interested, thanks for the comments.
Sharpy Posted on February 5th, 2010I 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
where have your training logs gone?
Training Logs Posted on February 5th, 2010Nicholls 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.
Interested Posted on February 4th, 2010Is 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