19/2/14 - Run
12 years ago
Monday, 19 November 2012
13 Nov - Run
Tempo run with Matt and Gary.
3km w/u
9km tempo run (at about 80%)
2km warm down.
Felt very strong and relaxed.
3km w/u
9km tempo run (at about 80%)
2km warm down.
Felt very strong and relaxed.
Tuesday, 13 November 2012
12 Nov - Gym
X trainer - 2.30 mins of each of the following:
Resistance: 8,10,12,14,16,18,16,14,12,10,8.
Kept cadence at 150-160 (dropped off on the 18)
Then 3 * 20 of the following
Resistance: 8,10,12,14,16,18,16,14,12,10,8.
Kept cadence at 150-160 (dropped off on the 18)
Then 3 * 20 of the following
- Squat (35kg)
- Deep squat (35kg)
- Single leg squat (35kg)
- Lunges (both sides - 25kg)
- body twist
- back on lat pull down
Monday, 12 November 2012
10 Nov - Run (Surrey League - Richmond - 10th)
Surrey League at Richmond Park (Petersham).
Did a lap of the course at a very easy pace for a warm up, then ran out on my own for slowly increasing strides. Warm up felt good but think I could have been a bit more focused on the strides.
The start is down hill for 3/4 of a mile and so very fast. Settled into a nice but firm pace around 15-20th and ran my own run, throttled back slightly on the uphill and then relaxed into a nice rythm.
The final hill of the lap I inadvertantly upped the pace and felt really strong and fluid. Easily moved myself to 11th at the halfway point. Maintained a really strong pace but slowly lost ground on the group of 5 in front of me. The gap extended to about 100m and I carried on at my own pace. At the bottom of the downhill (halfway round 2nd lap) I tried to increase the pace but couldnt seem to get any distance back. I settled back into the old pace and let the hill pass by, with less than 500m to go I felt it worth having a dig, as soon as I did I made up at least 50m on 10th place. I fought hard and took 10th with 100m to go.
Overall very very pleased with the performance. Tactically I dont think I could have done much more, my decision not to go with the 5 in front either cost me a top 5 finish or prevented another 20th, I will experiment with this in the South of Thames 5 miler.
Aerobic capacity held me back and also a loss of endurance strength I think, slightly lost form towards the end but not too badly.
Did a lap of the course at a very easy pace for a warm up, then ran out on my own for slowly increasing strides. Warm up felt good but think I could have been a bit more focused on the strides.
The start is down hill for 3/4 of a mile and so very fast. Settled into a nice but firm pace around 15-20th and ran my own run, throttled back slightly on the uphill and then relaxed into a nice rythm.
The final hill of the lap I inadvertantly upped the pace and felt really strong and fluid. Easily moved myself to 11th at the halfway point. Maintained a really strong pace but slowly lost ground on the group of 5 in front of me. The gap extended to about 100m and I carried on at my own pace. At the bottom of the downhill (halfway round 2nd lap) I tried to increase the pace but couldnt seem to get any distance back. I settled back into the old pace and let the hill pass by, with less than 500m to go I felt it worth having a dig, as soon as I did I made up at least 50m on 10th place. I fought hard and took 10th with 100m to go.
Overall very very pleased with the performance. Tactically I dont think I could have done much more, my decision not to go with the 5 in front either cost me a top 5 finish or prevented another 20th, I will experiment with this in the South of Thames 5 miler.
Aerobic capacity held me back and also a loss of endurance strength I think, slightly lost form towards the end but not too badly.
9 Nov - Run
Easy run up to Sanderstead roundabout with a couple of 1 minute efforts, feeling really strong but calves still tight from a couple of weekends ago.
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