Trainingsession Week Ending 13/06/2010
Training
Mon Am 30 min easy run at 7 min mile pace legs feeling bit tied after race yesterday but nothing to worry about
Pm 1hr 5 min run on the grass felt crap on this run legs just tied glad to get run done again easy pace
Tues Pm Session warm up and down then 12 min steady at 5.10 pace then 3 min jog and to finish off 5 min quick, for the mile was 4:25 pace all done wearing the Garmin, felt a lot better than Monday legs back to normal calf’s little tight but ok, felt strong as well as relaxed during the whole session
Pm core work and light weights session 35 min
Wed Am 25 min run easy pace avg per mile was 6:30 pace
Pm 1hr 5 min run on the road and grass at steady pace avg mile was 5:30 pace, little tied on pm run don’t know why but these happens just get on with it
Thurs Pm Session warm up and down, 5x1200 metre laps on grass then 30 sec rec and 300 metres at quicker pace once done jog back over to start for next rep, 1200 metre laps have to be quick but the 300 metre has to be quicker, all ways find this session hard the 1200 is good but then trying to run a 300 metre quicker is all ways tough but helps with speed.
Pm Spinning 30 min easy
Fri Pm 1hr 10 min run on the grass steady pace, felt ok Friday run always seems a struggle don’t know why so just going though the motions
Sat Am session warm up and down then 30 min fartlek session on the road and grass, felt pretty good today weather was really muggy which made it harder to run but mixed up the distances in the session and came away feeling that I got something out of the session.
Pm 30 min run easy on the grass
Sun Am 1hr 30 min run on the grass and road nice easy pace today just letting the legs recover from the week gone bye
Pm Spinning 35 min easy cadence on the bike loosening legs up
Good week of training all done by myself this week as Owain hurt his foot should be back this week coming which will be good as it gets bloody lonely training by you’re self.
Comments On "Week Ending 13/06/2010"
Core work
Hi Steve sorry for taking so long to get back,computer problem in answer to the question,light weights are just the basic ie bicep curls,tricep,chest press, upright row ,shoulder press.
Steve Posted on June 25th, 2010Core Drill
A great way to really work your midsection is to perform a core drill. This is highly beneficial because it will force you to go from movement to movement with little rest in between, therefore increasing your body's ability to handle the build-up of lactic acid. Lactic acid is a by product that is created when you are working quite intensely in an ongoing fashion. This does mean however that you must perform the core drill to the very best of your ability or else you likely will not see this benefit.
This would include exercises such as burpees and jump squats. Both of these exercises are great to include in your core drill because along with working the abdominal and back muscles, they will also work the quads, hamstrings and hip flexors.
crunch exercises. These are even better if you can perform them on an exercise ball as this will reduce your base of support, making you work harder.
After a set of front and side crunches, then flip over onto your back and do ten to fifteen superman exercises. To do these you simply raise the upper body off the floor as high as you can while simultaneously also lifting the legs off the ground. Hold the position in the air for a few seconds and then lower again to complete a rep.
Once that set has been completed then move into a series of leg raises. Begin by lying on your back and keeping the lower back pressed directly into the floor, raise and lower the legs. Be sure however, when performing this exercise that the legs do not completely come down to the ground until the set is complete.
Once it is, rest for a brief period of time and then proceed to move through the entire plan for two or three more cycles.hope this helps in some way happy trainng.
Core drills and light weights advice pls
Darren
Steve Poole Posted on June 13th, 2010Good solid weeks training shown here, especially as you were training solo. Looks like you are getting more organised and into a training rythem after becoming a dad!
One question please- what specificaly do you do for core drills and light weights?
I am starting to include this vital component into my weekly sessions and could do with some expert advice please.
Enjoy the blogs - always a good read!
Cheers