So it’s been a little while since my last post, so first off I do apologise. The second thing to add is that I haven’t given up already. Just unfortunatly I have been a little busy outside of training and therefore I’ve slipped a bit with regards to writing a blog. But on a more positive note the training has been going well. (Well up until recently anyway, but more on that later!)
Since my last blog I’ve trained four times. The types of training session I’ve done have actually all been different in terms of what I’m trying to achieve out of them for instance speed or resistance!
The first of the sessions was a hill session which involved:
10 x hill sprints (roughly 300 meters) with a jog recovery back to the bottom.
300m isn’t a great distance but the fact it’s up hill and on a short recovery means it’s quite full on. In this session I’m trying to push my lactic acid threshold back and therefore get more speed for longer when it’s required I.e when I’m pushing the last 500m when I dip into my lactic system. This session went well and was happy with what I was achieving. Times started at 53secs and dropped to 46secs on my last few.
After a day’s rest I was back training but this time it was back to slightly longer efforts.
3 x 2.2Km off 3 minute recovery.
I know this isn’t a huge distance in relation to what some of you train to, but remember I’m training for a specific distance. Running massive distances isn’t going to achieve anything unless it’s my long run which I’ll come onto later! This session went well running roughly 8.45minutes per effort which equates to a pace of 4.01 mins/km. Again, like I said in previous posts, this still isn’t quick enough but at least I’m completing the sessions and building my pace up in a sensible way. Times for the session; Lap 1 – 8.42mins, Lap 2 – 8.41mins, Lap 3 – 8.50mins. The session felt strong but as you can see my distance issue showed as by the last effort my time had dropped off a bit.
After a couple days of resting I was back training but this time up in my local woods. This is a great area for training due to the fact you have hills, different running conditions and also that for once whilst I’m dying through my own exertion it can be beautiful place to be!
This session was:
4 x 6min (roughly) efforts with 3 minute recovery in between each rep.
Now this session wasn’t my best. Sometimes I suffer from a lack of control and go off way to quickly and this was a greta example of it. The loop we were running was roughly 6 minutes long but due to me forgetting my gps I can’t confirm how long exactly. My first effort was run in 5.21 minutes, which felt good, but I knew I had gone out to quick! My second was 5.55mins, third 5.30mins and fourth 6mins. As you can see I was up and down and and the main reason for this was a lack of control with my pace. (Something i need to work on!!)
That session then led me onto my final session within this post and that was on the running track. This session is designed to get the speed into my legs along with trying to push that lactic boundary just that little bit further.
The session was 400m, 300m, 200m X 4 with jog recovery in between each effort with a 4 minute break in between each of the sets! The first two sets I managed fine, pacing the 400m at 70 seconds, 300m at 52 seconds and the 200m at 33 seconds. Problem is, after the second set I got a very tight hamstring so called it a day. Bit disappointed with this as i wanted to complete the session but as the saying goes, ‘Better to be safe than sorry’.
In the next blog I’ll talk about my trouble with achilles tendonitis, finally a bit about my GPS and of course update you on any training sessions.