5 x 800m, 4 minutes recovery (5 Miles total)
I went down to the Grange to run a track workout. It went as below:1 Mile Warmup in WO NB 834's
5 x 800m, 4 minutes recovery in Nike Zoom Elodoret II
[2:23, 2:27, 2:27, 2:27, 2:29 = 2:26.6 avg] 1.5 Mile Cooldown in WO NB 834's
5 Miles Total
5 x 800m, 4 minutes recovery in Nike Zoom Elodoret II
[2:23, 2:27, 2:27, 2:27, 2:29 = 2:26.6 avg] 1.5 Mile Cooldown in WO NB 834's
5 Miles Total
I was able to draught for the first rep, but then 50% of my workout partners dropped out of the session, thus leaving me to fight the terrible wind on the back straight by myself. That's the one thing I hate about track running; if there is any wind at all, you're fighting it at least 50% of the time. The spikes felt good, nice & aggressive. Also, I think my running form must be improving slightly to be able to get away with spikes like these without my legs feeling like they've taken a pounding (which they don't). Maybe I'm getting lighter on my feet? Overall I'm happy with the workout, especially considering the trials of the last few days (in order of significance)-
- 10k race on Sunday
- Deep massage 5 hours before workout (suprised thy recovered from this!!!)
- Cider binge Sunday night
- Helping Rob out with his workout this morning
1 Comments:
Alright Craig! In my opinion you seem to be having alot of recovery in between reps (remember some the track sessions we laughed at that the lads at the Notts AC did) and they all get injured. Maybe a little less recovery and a bit slower reps, but still giving a good anaerobic workout, but the speed isn't so injuries (i.e too much speed increases risk of injuries). your strength is lots of running!, remember breane, lots of easy steady running, with some easy fartlek, remember how you were running so well at ALL distances. obviously in the summer you need a bit more speed, so track stuff is good. Next thing your be doing 4 x 100m as your session, just a thought but stick to your strengths (lots of running, that'll get you regularly running 33 mins for 10k, or help), oh and your coach make sure theres plenty of interact, not like james, he should'nt just set training but should discuss the training you do, ref the comment "I set the training, you do the running", you both should be setting the running, as a team working togther, just a couple of thoughts, see ya mate. Neil
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