End of faze
Phase 2 done. End of track season, banked a fair few decent performances to be fair, Park runs down from 17.30s to 17.11 (x2), some track races - 2.23, 4.38, 9.54 & 16.52 for 800m, 1500m, 3000m & 5000m to rank just around top 100 for each in v40 age group. Pretty consistent performances and definitely getting better throughout.
The 5000m at Biggleswade was a much better performance than the clock said. It was properly windy and I had a serious crack at making the gap to leader. In my head I am in 16.30 shape if all went to plan so 16.30 - 17.00 5k is the new range. If I can work that down again over the next few months who knows!
To run seriously well on track I need run 15.xx for 5k. That opens the door for a sub 10 min 3k chase and 4.20 1500m. Truck loads of work to get there though. Main thing is getting to 30 secs 200m / 70 secs 400m for intervals and I am a way off that.
I'll start looping every 3 weeks of 1 week easy mileage to build conditioning and 2 weeks of 3 x sessions per week to build speed and fitness. I also need to nail my S&C especially on lower legs. 3 x per week plus pilates 1 x per week. No excuses!
My recovery runs I am binning the Garmin and running to feel - that's been missed - perceived effort. So it feels like I have a weeks holiday coming up lol I honestly thin I'll struggle mentally to get the miles in but the plan is something like 3/4 miles recovery am and 5/6 miles easy / steady pm. I would imagine by late week I'll be feeling fruity for something threshold-y but we shall see.
This phase is all about developing and pushing forwards. Last phase was a bit of a washout in terms of performance as I never really nailled a perfect time for fitness which I did in the previous phase. BUT consistence is 100% there and I am developing a solid pace level.
All good in the hood. I'll try and get a parkrun in on each weekly cycle. This phase will go on until the new year when I'l look to start incorporating more speed into the diet. BUT I am really happy with running. Mentally it's taking no effort as I'm only doing the stuff I enjoy. There's also a smug satisfaction at running less than 40 mpw average with no runs over 8.5 miles and running sub 17 for 5k
The 5000m at Biggleswade was a much better performance than the clock said. It was properly windy and I had a serious crack at making the gap to leader. In my head I am in 16.30 shape if all went to plan so 16.30 - 17.00 5k is the new range. If I can work that down again over the next few months who knows!
To run seriously well on track I need run 15.xx for 5k. That opens the door for a sub 10 min 3k chase and 4.20 1500m. Truck loads of work to get there though. Main thing is getting to 30 secs 200m / 70 secs 400m for intervals and I am a way off that.
I'll start looping every 3 weeks of 1 week easy mileage to build conditioning and 2 weeks of 3 x sessions per week to build speed and fitness. I also need to nail my S&C especially on lower legs. 3 x per week plus pilates 1 x per week. No excuses!
My recovery runs I am binning the Garmin and running to feel - that's been missed - perceived effort. So it feels like I have a weeks holiday coming up lol I honestly thin I'll struggle mentally to get the miles in but the plan is something like 3/4 miles recovery am and 5/6 miles easy / steady pm. I would imagine by late week I'll be feeling fruity for something threshold-y but we shall see.
This phase is all about developing and pushing forwards. Last phase was a bit of a washout in terms of performance as I never really nailled a perfect time for fitness which I did in the previous phase. BUT consistence is 100% there and I am developing a solid pace level.
All good in the hood. I'll try and get a parkrun in on each weekly cycle. This phase will go on until the new year when I'l look to start incorporating more speed into the diet. BUT I am really happy with running. Mentally it's taking no effort as I'm only doing the stuff I enjoy. There's also a smug satisfaction at running less than 40 mpw average with no runs over 8.5 miles and running sub 17 for 5k
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