10 min warm up runweights session:
3 x 25 single leg squats with chair to support back leg - 17 kg bar
3 x 25 squat jumps - 17 kg bar
3 x 1 minute running pose for ankle strength
3 x 25 double leg squats to the floor - 17 kg bar
3 x 25 calf jumps - 17 kg bar
3 x 200m in spikes - 29secs, 27 secs, 26.88 secs, walk back recovery for each. - avg recov time 4mins 30 secs
10 min warm down run
sprints felt good, really managed to get onto my toes and open my stride, recov on weights felt less than last time, i know i am getting used to this new weights session so may up the reps soon
Tuesday, 30 June 2009
Sunday, 28 June 2009
sun 28 june
10 min warm up run - 1.2 miles total, 8mins 20 secs mile avg pace.
2 x 1 mile reps
1st one in 5mins 58 secs -172 bpm avg
1 min recovery - 164 bpm avg
2nd one in 6mins 2 secs - 183 bpm avg
10 mins recovery including a 4 min walk and 6 min jog 0.55 miles covered at 140 bpm avg
free running
53 secs over 320 meters which is a 66.25 sec 400m
6 mins 7 secs rest
41 secs over 240 meters which is a 68.33 sec 400m
3 mins 19 secs rest
26.30 secs overw 176 meters which is a 59.77 sec 400m
10 mins warm down run 0.9 miles covered 163 bpm avg
felt good, probable could have done a few more free runs, but had a good last one and wanted to end on a high, the 2nd one mile rep i struggled near the end on the last 10 secs of it.
2 x 1 mile reps
1st one in 5mins 58 secs -172 bpm avg
1 min recovery - 164 bpm avg
2nd one in 6mins 2 secs - 183 bpm avg
10 mins recovery including a 4 min walk and 6 min jog 0.55 miles covered at 140 bpm avg
free running
53 secs over 320 meters which is a 66.25 sec 400m
6 mins 7 secs rest
41 secs over 240 meters which is a 68.33 sec 400m
3 mins 19 secs rest
26.30 secs overw 176 meters which is a 59.77 sec 400m
10 mins warm down run 0.9 miles covered 163 bpm avg
felt good, probable could have done a few more free runs, but had a good last one and wanted to end on a high, the 2nd one mile rep i struggled near the end on the last 10 secs of it.
Thursday, 25 June 2009
thurs 25th june
15 min run - 160 avg bpm - 1pm
25 min run - 160 avg bpm - 7.30pm
just running into town and home, didn't want to overdo it so just ran where i could
25 min run - 160 avg bpm - 7.30pm
just running into town and home, didn't want to overdo it so just ran where i could
Wednesday, 24 June 2009
wed 24 june
12 min warm up run at 144 bpm avg
25 min run - 3.39 miles total
167 bpm avg 181 bpm max
7 min 25sec miles avg pace, 6 mins 12sec miles max pace
started off slow and just ran where i felt comfortable until i started to feel a little bit stressed and then stop, didn't look at watch till end, ended at 181 bpm as came off the top of a hill.
10 min warm down run at 141 bpm avg
25 min run - 3.39 miles total
167 bpm avg 181 bpm max
7 min 25sec miles avg pace, 6 mins 12sec miles max pace
started off slow and just ran where i felt comfortable until i started to feel a little bit stressed and then stop, didn't look at watch till end, ended at 181 bpm as came off the top of a hill.
10 min warm down run at 141 bpm avg
Tuesday, 23 June 2009
tues 23 june
10 min warm up run
weights session:
3 x 25 single leg squats with chair to support back leg - 17 kg bar
3 x 25 squat jumps - 17 kg bar
3 x 1 minute running pose for ankle strength
3 x 25 double leg squats to the floor - 17 kg bar
3 x 25 calf jumps - 17 kg bar
3 x 200m in spikes - 33secs, 28 secs, 27 secs, walk back recovery for each.
10 min warm down run
The recovery between exercises was just until i felt comfortable to continue, so it varied.
The sprints were good i felt powerful but just a bit tired.
weights session:
3 x 25 single leg squats with chair to support back leg - 17 kg bar
3 x 25 squat jumps - 17 kg bar
3 x 1 minute running pose for ankle strength
3 x 25 double leg squats to the floor - 17 kg bar
3 x 25 calf jumps - 17 kg bar
3 x 200m in spikes - 33secs, 28 secs, 27 secs, walk back recovery for each.
10 min warm down run
The recovery between exercises was just until i felt comfortable to continue, so it varied.
The sprints were good i felt powerful but just a bit tired.
sat 20 june
20 min run at the south of england champs on the grass at about 170bpm.
foot felt sore from jumping yesturday
foot felt sore from jumping yesturday
fri 19 june
some weights in jacksons garden with you.
jumping squats
single leg squats
running pose
lunges
2 legged squats to the floor
jumping squats
single leg squats
running pose
lunges
2 legged squats to the floor
Thursday, 18 June 2009
thurs 18 june
free running on the grass
5 min warm up run
1. 54.79secs over 320meters, this is 68.5 sec 400m pace
2.51 mins rest hr down to 117
2. 33.50 secs over 208 meters, this is 64.42 sec 400m pace
3.53 mins rest hr down to 117
3. 38.55 secs over 240 meters, this is 64.25 sec 400m pace
8 mins 49 secs rest hr down to 119.
4. 43.35 secs over 304 meters, this is 57.04 sec 400m pace
6 mins 03 secs rest hr down to 120
5. 36.15 secs over 240 meters, this is 60.25 sec 400m pace
8 mins 52 sec rest hr down to 119
6. 39.59 secs over 272 meters, this is 58.22 sec 400m pace
5 mins 28 sec rest hr down to 122.
10 min recovery run after
was running into red box and then stopping, muscles felt tired but heart recovered rather quickly after, recovery was a mix of jogging and walking
5 min warm up run
1. 54.79secs over 320meters, this is 68.5 sec 400m pace
2.51 mins rest hr down to 117
2. 33.50 secs over 208 meters, this is 64.42 sec 400m pace
3.53 mins rest hr down to 117
3. 38.55 secs over 240 meters, this is 64.25 sec 400m pace
8 mins 49 secs rest hr down to 119.
4. 43.35 secs over 304 meters, this is 57.04 sec 400m pace
6 mins 03 secs rest hr down to 120
5. 36.15 secs over 240 meters, this is 60.25 sec 400m pace
8 mins 52 sec rest hr down to 119
6. 39.59 secs over 272 meters, this is 58.22 sec 400m pace
5 mins 28 sec rest hr down to 122.
10 min recovery run after
was running into red box and then stopping, muscles felt tired but heart recovered rather quickly after, recovery was a mix of jogging and walking
Monday, 15 June 2009
mon 15 june
3 x 800m reps in park with 2x length jog recovery
10 min warm up jog
1. 2 mins 52 secs avg bpm 172.
recov 3 mins 31 secs, 500m
2. 2 mins 51 secs avg bpm 177.
recov 3 mins 38secs, 500m
3. 2 mins 50 secs avg bpm 177.
recov 2 mins 43 ses, 500m
10 mins warm down jog
felt good, would have done more, but was just abour starting 2 feel stress and didn't want to overcook it, am just about to ice foot as is aching. Will rest tomorrow and then go for a steady run on wednesday for around 30 - 45 mins
10 min warm up jog
1. 2 mins 52 secs avg bpm 172.
recov 3 mins 31 secs, 500m
2. 2 mins 51 secs avg bpm 177.
recov 3 mins 38secs, 500m
3. 2 mins 50 secs avg bpm 177.
recov 2 mins 43 ses, 500m
10 mins warm down jog
felt good, would have done more, but was just abour starting 2 feel stress and didn't want to overcook it, am just about to ice foot as is aching. Will rest tomorrow and then go for a steady run on wednesday for around 30 - 45 mins
Sunday, 14 June 2009
sun 14 june
weights session, 17kg
3 x 25 single legged squats, 25 lunges, 25 calf raises. 1 minute between each set.
no rest between each exercise.
13 min 15 sec recovery rest after the weights, 1.5 miles at 8min 30secs mins per mile avg.
Foot felt tight after but no pain, am not going to ice foot today as want to see how it feels tomorrow when i run, but will probs ice it after i run tomorrow.
3 x 25 single legged squats, 25 lunges, 25 calf raises. 1 minute between each set.
no rest between each exercise.
13 min 15 sec recovery rest after the weights, 1.5 miles at 8min 30secs mins per mile avg.
Foot felt tight after but no pain, am not going to ice foot today as want to see how it feels tomorrow when i run, but will probs ice it after i run tomorrow.
Saturday, 13 June 2009
sat 13 june
10 min warm up jog
5 x 200m on grass in flats, with 300m recovery jog
1st - 33 secs, - 149 bpm avg
2 mins 40 recov - 157 bpm avg
2nd - 35 secs, - 168 bpm avg
2 mins 53 sec recov - 155 bpm avg
3rd - 33 secs, - 166 bpm avg
2 mins 53 sec recov - 160 bpm avg
4th - 32 secs, - 173 bpm avg
2 mins 55 recov - 160 bpm avg
5th - 32 secs, - 171 bpm avg
2 mins 39 secs recov - 163 bpm avg
10 min recov jog
Only felt stress on the latter of the 4th and then about 2/3 of the last, so stopped nicely within the red box. still feeling strong but foot was still aching a little, no pain though. went home and iced foot, which as usual hurt after icing, so will rest again tomorrow and see how i feel on monday, hopefully if the runs carry on ok and my foot is not painful, i will add weights in between each running session as i feel that has been the most effective thing in keeping my strength up.
5 x 200m on grass in flats, with 300m recovery jog
1st - 33 secs, - 149 bpm avg
2 mins 40 recov - 157 bpm avg
2nd - 35 secs, - 168 bpm avg
2 mins 53 sec recov - 155 bpm avg
3rd - 33 secs, - 166 bpm avg
2 mins 53 sec recov - 160 bpm avg
4th - 32 secs, - 173 bpm avg
2 mins 55 recov - 160 bpm avg
5th - 32 secs, - 171 bpm avg
2 mins 39 secs recov - 163 bpm avg
10 min recov jog
Only felt stress on the latter of the 4th and then about 2/3 of the last, so stopped nicely within the red box. still feeling strong but foot was still aching a little, no pain though. went home and iced foot, which as usual hurt after icing, so will rest again tomorrow and see how i feel on monday, hopefully if the runs carry on ok and my foot is not painful, i will add weights in between each running session as i feel that has been the most effective thing in keeping my strength up.
Thursday, 11 June 2009
thurs 11 june
27 mins 51 secs total - 3.72 miles
avg: 7 mins 30 sec miles, 166 bpm
max: 5 mins 50 secs, 175 bpm
Felt good, there was still a dull ache in my foot, not as strong as the other day, iced my foot hard after, which is still hurting a bit from it but hopefully should do me some good.
Still felt good on the run, the weights have really surprised me and when i feel ready i will add them in again, i am still favouring day off day on plan atm to see how much running i can do.
Obviously the other day was probs more 180bpm avg considering i was running 30 secs quicker per mile
avg: 7 mins 30 sec miles, 166 bpm
max: 5 mins 50 secs, 175 bpm
Felt good, there was still a dull ache in my foot, not as strong as the other day, iced my foot hard after, which is still hurting a bit from it but hopefully should do me some good.
Still felt good on the run, the weights have really surprised me and when i feel ready i will add them in again, i am still favouring day off day on plan atm to see how much running i can do.
Obviously the other day was probs more 180bpm avg considering i was running 30 secs quicker per mile
Tuesday, 9 June 2009
tues 9 june
25 min run, 3.5 miles total, 7 min miles avg
Didn't take my monitor, but i was probablt running around 170ish as my muscles felt a bit fatigued by the end of it. There was no pain in my foot, but it ached a little.
I iced it afterwards and it hurt for a while. Even though i haven't done weights for a couple of weeks i still felt strongish so that obviously paid off.
Didn't take my monitor, but i was probablt running around 170ish as my muscles felt a bit fatigued by the end of it. There was no pain in my foot, but it ached a little.
I iced it afterwards and it hurt for a while. Even though i haven't done weights for a couple of weeks i still felt strongish so that obviously paid off.
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