Well, here we go. I know I’ve been rubbish at keeping this site up to date. So I want to try and instill the discipline of a weekly review. What have I done? Why? etc. in the hope it might help you. Try to post by Friday, so starting with the previous Saturday. I’m also unprepared with photos, so uploaded a random, recent shot.
Saturday
Time for a Parkrun. This is my endurance part of the week. Kathryn is working on the distance side of her running so this is at the shorter end for her whereas it’s at the maximum for me. I haven’t delved into the detailed science, I’m sure a 5k run each week will help me on the home straight of a 400 (with or without barriers), but it’s becoming a healthy ritual for us, kicking off the weekend in a good way.
We had planned to try Rickmansworth (the first time for Kathryn, I haven’t been there for ages). But life defeated us and we ended up at Gadebridge which is closer.
PB for Kathryn (whey hey!) and a second fastest time for me, so a reasonable outing. It was a reasonably warm and dry day, I just struggled for pace all the way, so actually, I can correct my previous answer, it was a surprisingly decent result. I just ducked under 25 minutes, Gadebridge is quite hilly.
Sunday
It’s hurdle time. I haven’t done this for ages, pre-Covid basically. I think I wrote about this near the time, although my Covid symptoms were mild it really hit my endurance and I struggled so much with a flat 400 I haven’t even tried a hurdles race since.
Next year I turn 60 which means I’ll be running 300m and the hurdles go a notch down. I think that might be a good thing.
Since there was a league match for our younger athletes, I had a very small group to coach, so I took my opportunity and ran my hurdle drills between their runs.
Then I just ran 2x200m over 4 hurdles to finish. Didn’t feel too bad, think I’ll press on with the plan to come back next year, maybe do some 400h prior if it feels good.
Monday
It’s time for the gym. I’ve been slack on this front recently, need to make this a good week. Luckily the sessions are quite light. Credits to coach Molly at the Den who looks after my S&C (https://thedengym.co.uk/home)
- Heel-toe rocks
- Hip 90/90
- Side to Curtsey Lunge
- Tall kneeling slam
- Box jump
- Front squat
- Rack leaning calf raise
- Eccentric chin-up (nothing makes me feel my age more than the fact I can no longer do true chin-ups – for now at least!!)
Tuesday
Back to the track – then I remember that our head coach Deb Keenleyside is away tonight so I’d better skip the running. I usually help look after the 400 runners and run with them. So tonight I just coach, then get home and do an interval session on the elliptical. Lovely scenery near Aspen, I don’t really follow the routine as it was a bit distance, so I do up and down the pace more, it was suitably sweaty and hard.
Wednesday
It’s gym time – basically repeat the session above, I’m guilty of falling behind on where I should be, so it’s possible I should be doing something slightly different. But go with it, and it feels good.
Thursday
Kick off the day with a bit of stretching, hamstring focussed. Then, in the evening it’s track time – no excuses today. On paper the session looks okay, in the back of my mind I know there should be no such thing as an easy session – and thus it proves…..
- warm-up followed by wicket drills
- 160, 140, 120, 100, 80, 60 – 5, 5, 4, 4, 3 recovery
Boy does this one hurt. My speed was feeling pretty good, not great but pretty good. I think I had to crawl off the track at the very end.
Friday
A bit of stretching focussed on the hamstrings – a lot of work to do there. Then a rest day.
Summary
Overall this felt like a good week. Nothing skipped (okay I didn’t run on Tuesday but the elliptical sessions feel like they’re helping).
Oh yes, I forgot – shouldn’t really add this in the summary but hey!! I’ve been using my Merrell Vapour Glove 3s for my warm-ups. I’m really enjoying this. I need to build up my foot strength, a bit of a collapsing arch problem. Second shout-out to Helen van Kempen who’s given me exercises to help with this. https://www.movementpphysio.com
