Competition Period 1 2017
I've entered a taper period of 10 days. Volume has come from a peak of 147km a couple of weeks ago, down to 120km, down again to 100km by Sunday, down to 85km by Wednesday (all calculations km in previous 7 days). Sessions this week will be of reduced volume while maintaining the same intensity. Last hard session was yesterday (5000m, 1500m double). Saturday will be 2 x 1000m on grass. Sunday will be 2000m on grass. Final semi-hard session on Monday with 3-4 x 600m at full gas. Just strides and easy running on Tuesday and Wednesday.
A goal at the start of February was to break all club records in M55 from 800m to 10000m. They are easy to get from Mile to 10000m. 800m and 1500m will require a shift in training and good management in not getting injured.
At the start of the month I began some core strength exercises daily. Along with that goes berocca, iron supplement by pills and liquid iron daily.
First club championship race is 10000m on 23 February. Weather will be very hot and windy. I've run 33 minutes+ for each of the last 9 years. My comeback year in 2007 quickest was 34:29. On Thursday I'll look for a sub-34. I'm always quicker in April when it's cooler. I'll get another chance then.
After 10000m there are two weeks of Mile or 1500m followed by 2 weeks of 800m events. Following that is a 5000m championship to finish off the track season and this racing block.
Competition Period 1
23 February 2017 to 31 March 2017
Aims to develop: Race pace, specific speed, power. Special focus on speeds for 800m-3000m and kick down, lactate tolerance.
Training Goal: Aim to fit in no more than 3-4 of the sessions below each week
Race Pace Lactate intervals: short (or step down) intervals at race pace. [600m,500m,400m,300m,200m ; 5x300m ; 4x200m, all with 60 seconds recovery or less]
Race specific time trials: Time trials on track at target pace.
Long intervals with long recovery:On track or XC, long or short intervals with long recovery at target pace.
Race Conditioning: Track, road or cross country races.
A goal at the start of February was to break all club records in M55 from 800m to 10000m. They are easy to get from Mile to 10000m. 800m and 1500m will require a shift in training and good management in not getting injured.
At the start of the month I began some core strength exercises daily. Along with that goes berocca, iron supplement by pills and liquid iron daily.
First club championship race is 10000m on 23 February. Weather will be very hot and windy. I've run 33 minutes+ for each of the last 9 years. My comeback year in 2007 quickest was 34:29. On Thursday I'll look for a sub-34. I'm always quicker in April when it's cooler. I'll get another chance then.
After 10000m there are two weeks of Mile or 1500m followed by 2 weeks of 800m events. Following that is a 5000m championship to finish off the track season and this racing block.
Competition Period 1
23 February 2017 to 31 March 2017
Aims to develop: Race pace, specific speed, power. Special focus on speeds for 800m-3000m and kick down, lactate tolerance.
Training Goal: Aim to fit in no more than 3-4 of the sessions below each week
Race Pace Lactate intervals: short (or step down) intervals at race pace. [600m,500m,400m,300m,200m ; 5x300m ; 4x200m, all with 60 seconds recovery or less]
Race specific time trials: Time trials on track at target pace.
Long intervals with long recovery:On track or XC, long or short intervals with long recovery at target pace.
Race Conditioning: Track, road or cross country races.
Comments