Winter is training back with a vengeance. After a few lighter sessions this was fartlek and circuits – 7x150m with 100m in between (I thought I’d run 8, but once the lactic haze had settled I fear I only made 7 so will stick with that). I managed to jog the first three 100m sections then walk 50 jog 50 for the remaining three.
Circuits – thanks @josephaydn for keeping a record of our pain 🙂
12 stations – 30 seconds on, 30 seconds off ——————————————
Russian twists with a lift with med ball Two-footed hurdle jumps Battle ropes Crunches Skipping Press-ups Dorsal raises Two-footed bounds in sand Tricep dips V sits Mini hurdles – lateral jumps Bicep curl
This was definitely a hard session. Targets – jog all recoveries and 35 on – 25 off for the circuit training
Approaching the end of week two of my end of season break (one more to go) it seemed right to start getting active. What better place to start than a Park Run. This had been a staple exercise for Marcus and I. Now that he’s gone to University I thought it would be a good place to start and get used to running without my regular partner……
I should have read the details more closely to see that the run I chose wasn’t operating. Nonetheless, I thought I’d do what I could to recreate the route from the map (having not run this course before).
A lot hillier than I expected and it took a toll on me. My recreation wasn’t quite right and I was a bit short of 5km and only on 6 mins/km. You’ve got to start somewhere I suppose. Lovely views from top of hill though
It’s been a while since posting here. I won’t bother with why, just time to get organised and keep sharing.
Our first match post-lockdown for our Vets team with a trip up to Stevenage. The rain held off for a large part of the match. I haven’t run 100m for a while so took the chance for this. Had been put down into the 40-50 section, no doubt for good reason but with people dropping out and team manager isolating for Covid the reasons were lost. Great to catch up with a number of familiar faces on the Masters scene…..
I’ve been struggling with block starts recently and haven’t found time to diagnose, particularly with a focus on helping coach a number of our younger athletes in blocks has taken my mind off it.
Didn’t feel like the best start with two guys blasting away from me. Managed to get into 3rd place. I was totally surprised by a PB of 13.3 – it didn’t feel like a good race at all.
Half an hour break, this time in the 50-55 section. Suddenly 100m feels more draining than I’d anticipated – get in the excuses early as they say…….
Nothing feels quite right about this race, it’s cool, a bit breezy and starting to rain. I’m slow out of the blocks, back straight a bit more effort than it ought to be. 150m to go I was paying the price, felt a bit more like 400m hurdles than flat. Last 20 metres were through treacle. Happy to clock 60.3 on that.
A great wrap up in the 4x100m, in fact three of our middle distance guys stepped in to make the team and did a great job. We messed up the final handover so I pretty much had to stop and restart, but we did well for the scratch team.
Next up is a 400m hurdles at the London Inter Club Challenge.
Once more we are able to return from the track after lockdown. Back to the old drill. One-way system in and out. Masks to be worn on entry, exit, warm-up and warm-down and the rest to keep the 2-metre distance. Still great to be back!!
A bit of agility work to kick off (well after warm-up that is). Zig-zag run around 5 cones followed by 10 lateral jumps over mini-hurdles and running backwards back to partner. Should be in pairs but the numbers were odd so we made it work in a 3 and did 3 sets.
Then onto the serious stuff, fartlek to celebrate our return – 3 sets of 200m and 250m with 150m recovery (walk / jog). The 300m runners skipped the last 250.
Marcus, James and I do this together. Again it would usually be pairs but I can lane share with Marcus as we live together. Doing it together is probably stretching it as they are quicker and fitter and I’m soon running solo. However it’s my first track outing with the heart rate monitor so that gives me something to work with. Quit happy with the result. I do manage to jog 5 of the recoveries, but the last one proves too much and I do walk at least half of it.
I need to research a bit more about what the heart rate zones mean but this is the readout.
