Trainingsession 5/10/09-25/10/09
All the hard work during the Runnerslife drought.
5/10/09-11/10/09
Monday- Rest day due to a big red blister on the back of my heel. Decided to pop it which resulted in some viscious blood squirting.
Tuesday- am: 41 mins with core.
pm: Track session with Steve and Mark Miles. Session was 8x400m off 200 jog in 45s, times were 68, 65, 65, 64, 65, 65, 66 and 64. Although it was only 400's it was a really tough session because of the nature of the recovery. Was really hanging on during the last couple of reps.
Wednesday- 1 hour. Felt quite good.
Thursday- am: Start of this years S&C resistance work then 30 min jog after. See S&C blog for details of exercises.
pm: 30 mins run averaging 5:57 miling. Felt strong but legs a bit heavy towards the end, probably because of the S&C.
Friday- am: 31 mins jog
pm: 30 mins steady
Saturday- Manchester relays. See race report.
Sunday- 75 mins and then core work.
61 mile week.
12/10/09-18/10/09
Monday- am: 35 mins then S&C resistance work.
pm: 45 mins steady. Good run, felt like I was moving quite nicely.
Tuesday- am: 30 mins and then prehab stuff.
pm: Track session with Steve and Nicholls. Session was an 800 in 2:10 and then 6x400m off 45s recovery. Times were 2:09, 68, 66, 65, 64, 65 and 64. A good session, felt controlled.
Wednesday- 45 mins easy with core work.
Thursday- 40 min jog with a few strides after.
Friday-20 min jog. Felt a bit rough but still ok to race.
Saturday- National 6 stage. See race report.
Sunday- 70 mins easy, not feeling too bad.
55 mile week
19/10/09-25/10/09
Monday- am: S&C resistance work.
pm: One hour steady. Felt really good.
Tuesday- am: 31 mins jog
pm: Grass session on my own in the dark. I did this session in a park next to me, Selly Oak park. Anyone who knows this park will know how undulating it can be, and anyone who knows me will know how bad my eyesight is. Doing reps in a dark undulating park was not the best idea in the world and I honestly didn't know where I was planting my feet and was just hoping for the best everytime I put my foot down. Anyways, the session was 5x1 lap off 2 mins recovery alternationg between easy and hard. Times were 4:31, 3:55, 4:09, 3:52 and 4:15. Obviously I have a varied interpretation of what steady is but still, it was a good session and definitely got the breathing going. I also came down with a cold today but just kept training anyway.
Wednesday- 64 mins with S&C resistance work. Ok but still got the cold.
Thursday- am: 7 mile run split into three parts. 1 mile easy as a warm up, 5 miles at a quickish pace below tempo and an easy mile to warm down. First mile was in 6:58 (139 bpm), 5 miles in 28:07 (5:37 miling, 159 bpm) and last mile in 6:08 (155 bpm). Was a hard run because I did it on a pretty hilly course, great run though, still got a cold however.
pm: 30 mins easy
Friday- 45 mins steady with core and prehab, cold disappearing.
Saturday- Session over Loughborough with Steve, Nicholls and Nick McCormick with Lindsay Dunn overlooking. Session was 800, min recovery 400 x4 with 2 mins recovery between sets. Times were 2:15, 63, 2:13, 64, 2:12, 63, 2:13 and 63. Great session on a very wet track in flats with a strong wind. Loved being in a group of well established seniors with a class coach on the side and I even took some reps out. Hard session but stuck in well and stayed with them for the whole session plus the cold was gone.
Sunday- 75 mins. Was going to do some core and prehab but during the run I hit a cyclist (wasn't totally my fault before you blame the eyesight) and the knee was a bit sore so I iced it. Cold gone and in the phase of just coughing all the mucus up.
67 mile week.
Comments On "5/10/09-25/10/09"
Yeah, has helped alot, thanks Nick :)
Dave Posted on October 30th, 2009Mileage
Dave, when I was 16 I was pretty slack. If I remember correctly a week looked something like this:
Dave Posted on October 29th, 2009Monday-rest day
Tuesday- Hill/track session
Wednesday- Half hour jog if I was pushing it plus core, plyometrics and SAQ
Thursday- a bit of tempo or fartlek maybe
Friday- rest day
Saturday- Session or race
Sunday- I reckon it was something between 45 and an hour. Definitely nothing more than an hour.
I think I was running around 20-30 miles a week, with more sessions than runs. The runs were very VERY slow and I didn't know what tempo was back then, so just tried to run faster than everyone else, but I still don't think it was very quick. I used to burn my sessions quite hard and I think the stuff on Wednesday helped with technique. There was no volume to my training and whilst I did improve for a bit, it got to the point where I couldn't improve anymore and I had no tolerance to lactic acid. I shouldn't complain though, being on such low mileage meant that when Steve bumped me up to 50 when I first started working with him, I improved a lot. Then he got me up to 60 and I improved even more. It also kept me injury free and to this day I've only ever had one injury, and that was when I was 14! I think the week I did above is quite good for a 16 year old but I never executed it properly.
Hope that helps!!
Nick
Training
Hi Nick, i'm curious, how much mileage was you doing when you was 16?
Dave Posted on October 29th, 2009cheers
Thanks for explaining Nick, keep up the training.
thanks Posted on October 29th, 2009Track Sessions
To be honest I'm not coached by Lindsay so can't really comment on his approach. But Steve thinks staying on the track does keep some speed in the legs. For example, going into the National and Inter-counties I didn't do many grass or hill sessions but was on the road and track a lot. On the track I was running 1k's around 2:45 pace and on the road running around-5 min miling. Then in those races I felt like I was jogging most of the time as I had been running so much faster in training. Also, when Steve was coached by Alan Storey he was on the track every week and Lindsay Dunn is also doing the same. So if those guys are doing it, it can't be far wrong. Thanks for the comment and taking the time to read.
Nick Goolab Posted on October 28th, 2009Goolab xxx
track sessions in winter
quite surprised to see that sort of track session at this time of year being set by Lindsay Dunn, as I thought that he went for a more lydiard style approach with more steady running and less sessions during base. Do you and Steve think that it is important to maintain some faster, track paced running all year round? Thanks for the interesting read
interested Posted on October 27th, 2009