They Can Rebuild Him
Back on the grind today. Latest block is over and now the plan is to get back with an 'easy' conditioning week and return to 'standard training' - if that's a thing!
Monday - am) some S&C back on the bands. Gotta build those calfs up again too with plyo and raises this week. It's been a while so need to get back on the horse with strength.
Quick analysis of race from video. 200m splits -
So again, paced really well. Picked up very slightly as it went on, obviously closed out slowly as I'd lost the race (18.59 for 100m - was maybe 19 secs). This has been the theme indoors, my splits have been mega consistent.
Think there is a quicker 1500m in there, just need to get dragged round. Do not regret taking it out as I did, I had the chance to win it. Maybe on better legs I'd have run Jamie off if I was 2 secs up at 800m but it was not to be. Glad I didn't travel 5 hour round trip just to get outsprinted in a slow time. Another 86 ish % age grade so a consistent block of races banked.
pm) ran easy with Bear over the trails. 7.3 @ 8/mm felt ok just a little achy. Hopefully be able to get a session in tomorrow.
Tuesday - house viewing first thing. Bit annoying ! Legs feel heavy pre-run. Bit leggy but hopefully paces and effort should be OK. Maybe a day or two early but session planned should be fairly comfortable and recovering on the fly is progress! Out at 1.30 for a session today, later than normal.
Met DC at the PnR and headed out for the session. 1.5 mile warm up @ 6.31/mm. Few strides and drills then 3 mile progressive tempo -
6.00, 5.44, 5.32 @ 151, 162, 165 bpm. 3 miles in 17.22 @ 5.47/mm @ 159 bpm
3 mins walk recovery then
1 mile in 5.24 @ 160 bpm (10k effort)
2 min walk then
800m in 2.32 - 1 min walk - 800m in 2.38
2.2 mile cool down @ 6.41/mm
Pretty solid session that and felt very much under control apart from last 400m of the last 800m which was tough !!
Surprised the legs felt so good today, even on the warm up they felt really good. A step up, now the plan is to relax them and ease up for Saturday which will be a hard effort.
Wednesday - legs feel ok this morning just still carrying fatigue from recent exploits. Did some light S&C - hurdles, bounce and calf raises. Coke club tonight.
Coke club it was !! 10 miles with Rich nice and easy. 7:56/mm avge feeling fine. Legs a little heavy but just getting that conditioning in.
No speed session this week, Thursday and Friday are easy and then see what's in the tank at Park Run. This week is all about building that conditioning engine again.
It's just about recovering and getting the legs ready to run hard again. Next week onwards it'll be a pretty consistent block of 8 weeks of 5k / strength work for the next block of fast 5k's coming up. I'll do volume and 1500 specific work through the entire block and then 3 weeks of racing.
Thursday - up feeling OK. Legs starting to recover just slight heaviness. Light and easy today and tomorrow - give them a chance to be back in the game on Saturday. I'm not too worried if the legs don't turn up on Saturday, it's a chance for a hit out but I've banked enough to be confident and happy where I am at.
Out the door to run, bit late. First couple of mile warming up a bit bleugh. Windy and up the hill. Once I get wind behind it's all much easier. 10k easy @ 7:47/mm avge (8.04 -> 6.46). Bit leggy but to be expected still. Another easy day tomorrow and a bit of TLC tonight. Eat clean (ish) and I think I'll be OK to have a decent crack on Saturday.
Friday - just an easy lake loop plus strides. Feel bleugh but I have had this before. As day progresses start to feel sore throat. Shit. Early to bed, eat clean. Fingers crossed.
Saturday - wake up fine but definitely not 100%. Decide to can hard Parkrun and just bank the miles. Get there late, warm up at 6.30 pace and feel OK. But still think it's best to just get a steady run in and focus on volume / recovery. Parkrun feels really easy - like crazy easy. 17.59 - perfectly paced whilst never really checking watch (had total time elapsed with warm up so no idea of race time). 5.49/mm for 159 bpm - below threshold and max of 166 (was 161 at finish). Really, REALLY strong run. Clearly in great shape now, I just need to be healthy and right (although frustrating) call today to run it easy. Decent hit out from DC - 17.05 his fastest round there and he needs to stop messing about and get that 16 monkey off his back.
Met up with Dan & Nic afterwards and only a long cool down to the cafe. Nice easy loop of 8 ish miles at 7.40/mm then quick bite to eat and I ran solo back to car for around 15 miles avge just around 7/mm.
Name of the game this week was to recover from races, build some conditioning for the next block and stay fresh. It's really annoying that I couldn't hit out at Park Run but that can wait. Right now I'm where I need to be. Tomorrow is open, will likely run the proggy 5 session and should be about 60 miles for the week which is perfect. It's turned cold again so happy my immediate future race plans is for indoors !
Sunday - bit of a brucie bonus session today. Already run 52 miles for the week in 6 days. Volume session, medium long run, Park run session and long run all bagged. Just did a tempo hills / medium long run session for 9.5 miles @ 7.15/mm. Feel pretty easy but bang my knee jumping off a high kerb by the ford and opposite foot aches a bit.
61.4 miles in 7 hrs 33 mins in the bank. 525 TSS. Big week, am in really good shape now and this is feeling pretty comfortable. Session was good, fitness is right back where it was before race block. Shame I got ill just before Parkrun but still managed a decent long run and 17.59 was insanely easy for comparision.
Right now I am in need of discipline to move forwards. I am strong, paces are improving. Short term goal is to run better over 3000m at the BMAF champs in 13 days. Ideally sub 9.20 would be bang on the money there.
Patience is always a struggle when you are improving, that and getting too comfortable doing the stuff you are good at.
Next week is a big one, it could really set me up ready to rock and roll.
I think the volume session I will settle back to the 4 x 2k. It's a session I can nail and the target paces should be bang on 17 min 5k pace (5.25/mm). I may push the last one down to 5k target pace if I feel good. It'll be nice to compare it to the last time I did this session (5.38 avge I think in Dec).
The main session will be track - 6 x 600m off 200m walk. Target is 1500m pace (1.48) good indicator session this. Hopefully feel floaty on these at this pace. Pretty good recovery and is a solid 3k session. Once these are close to 1.40 avge I am really ready to kick on in a race.
Other than that it'll be mainly easy running and the plan is to be ready for that push into the following weekend.
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