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Tuesday session 14 Jan 2003
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MartinH is right, the snow's melting but unfortunately it means a lot of ice in my neck of the woods, so revised training tonight.
Planned: 18km run
Actual: 50km bike ride on indoor trainer
Last hard: Sunday
Last rest: yesterday (enforced by snow conditions).
Well, the drugs are working and I actually felt really well today (jut a bit tired). Hoorah, back to training ... just need to be sensible about it (some chance)
We have snow, but not much. A lot of it melted yesterdy, but today it's -2 so has frozen into rutted ice. Went running today on the bridle tracks (usually not slipperly) at dusk, which was a bit spooky as i forgot that the last section isn't lit. Funny how bushes turn into knife wielding psychopaths in the dark. Ironwolf, I need your dogs!
What: a.m. 20 mins brisk
p.m. 50 mins slow
Why: Busy today, so ran when I could
what: averagish 5 miler - too cold - too hot - unmotivated and rubbish - reasonable time, but i'm missing "umph".
may get up tomorrow and run -
why: i like deluding myself
last hard: who cares i've gone all stroppy with my running
Hilly, have a rest, you've earned it! Massage sounds nice, maybe you worked your muscles harder on the ice?
KK, new pic - tell me that shadow on your jaw isn't a beard now is it?
Cheer up Achilles, I know you had a rest day yesterday but 90s recovery doesn't sound like very long!
Night folks.
SOB, grrrrrrrrrrrr
Yried speedwork again
On tready, 2% incline
I km slow jog
400 metres 10 kph(yes its fast) with 200 metres walk, times 6
Then 200m at 11kph and 200 metres walk
Times 3
the 200m 11kph, and 300 metres walk
Times 3
Run/walk for 8 minutes
Feel like death
You did this last week as well.
WHY WHY WHY are you doing speedwork on a 2% incline???
You're making it too hard for yourself - set the incline to zero, & see how you do then. Maybe raise it later.
As it is, what you're trying to do is more a speed/strength session, rather than a pure speed session.
Laura - are you pogonophobic? What's wrong with beards?
Think tonight's session was slightly overdoing it. Coach said I shouldn't do any hill reps, just a steady run - and sent me off on a new course for which I suspect he'd underestimated the distance (I reckon about 7½ miles, maybe a shade more).
It still had one significant climb - and the into the wind bits were q hard work also. In the last 1 - 1½ miles, began to feel pretty weary, so backed off & just trotted back to the car. Took about 51:30.
Need some quality rest now.
Ive been told to do this to make it like outside
And i have to do it on a tready, cos id cheat outside, I underestimate distance
As you're trying to introduce speedwork there's no reason why you would "cheat" outside. Simply try doing 1 minute fast 1 minute slow and as you improve fitness increase to perhaps 2 or 3 minutes fast with an equal length recovery. If you do that sort of informal speedwork you really will improve (thats what I did for many year). Don't get too caught up on exact distances - it simply doesn't matter.
its that bloody FLM programme though
Why; determined to try harder for that elusive 3.15
last hard; X-Country Sunday
last rest; Saturday
I know this is continuing a discussion from 24 hours ago but one of the factors you should account for is that you may well not be rested enough to get the best out of your speed sessions, especially given your exhausting work patterns. another reason why you shouldn't be giving yourself a hard time. you're doing them, which is great and you should feel good about that.
also, do you remember to hydrate properly? I find it's a really good idea to take 500ml of sports drink along to interval sessions and get it down regularly. it does make a difference.
That is before thr gin though
Ill consider myself slapped
Absoultely SHATTERED today, must have tried hard
Ill stick to gin then
RIGHT, RUN
(oh HOW I want today to be a rest day)