Trainingsession 17 - 23 January
Monday
Warm up 30 minutes +12x300m
Easy run 45 minutes + 12 strides
Tuesday
Easy run 60 minutes+ 12 strides
Easy run 45 minutes + 12 strides
Wednesday
Easy run 45 minutes + Gym session
Easy run 45 minutes +12 strides
Thursday
Easy run 60 minutes + 12 strides
Easy run 45 minutes + 12 strides
Friday
Warm up 30 minutes +12x 200m
Saturday
easy run 40 minutes
Sunday
Race
So the week started out pretty good. Monday nights session was changed from 12*300 to 10*400, and they were great, I felt really comfortable averaging 63 around the 400m loop in the park. Tuesday my left ankle was feeling stiff again, so I skipped the gym session on Wednesday.
Thursdays runs were enjoyable, averaging 4min/km for both runs. Friday I was feeling good, perhaps because I skipped the strength work Wednesday, and did the 12*200 session around the park, averaging 28.5, so I was happy enough with that.
Saturday my left ankle was killing me, so I had to rest in the hope that I would be still able to race Sunday, however Sunday I wasn't feeling any better so had to miss the race. Obviously I'm disappointed, but I'll take a few down days now and see how it goes.
I've been seeing a new physio for the last two weeks now anyway so I'm hoping that he can sort it out.
Comments On "17 - 23 January "
400
Hi, I usually do sessions around the Meadows park, there are laps/points marked at 200,400,600,800,1000,1200 and 1600 so it's usually just as easy to run there. It's not always easy because it can be busy so I have to be careful not to run into anyone.
Dan M Posted on February 1st, 2011On Monday the 400m session was done with my brother Michael, and we averaged 63 off 90 seconds.
Thanks for reading
Dan,
Guest Posted on February 1st, 2011Are your 400s on a track? What sort of time are u hitting and what your recovery?
Gym
Hi Ian
Dan M Posted on January 20th, 2011During my winer base phase, I will do plyometrics, which I find brutal. I'm not sure how difficult everyone else finds them, but Zac has convinced me they are supposed to be difficult, maybe I'm just soft. I do love the feeling I get week after week, when I know they are working, as I can do so much more of them and its so much easier.
This time of year, I would usually start doing them again if I was going to continue with a cross country season, but I'm not, so I just do some leg weights in the gym, it's a piece of cake compared to the winter stuff.
Thanks for reading
Gym work
Dan
Ian Posted on January 19th, 2011What does your gym session include- weights,circuits,plyos,????
do you stretch before/after training at all?
Thanx