My Forum

Mon: 40-45 easy/steady (HR – 32)

Tue: rest (HR – 38)

Wed: Welsh Champs 10,000m – Neath. 5th place in 30’43.28, don’t know official result yet. Went through halfway with lead group in 15’07, then 18’10 at 6k. Dropped from group around 7k and faded badly, reaching 9k in 27’40, before going through bell in 29’34. Disappointing effort to fade so badly late on. (Conditions 18 degrees C, 58% humidity, 5mph wind, Sunny) (HR – 35)

Thu: nothing (HR – 37)

Fri: 45 easy/steady (weight 65kg) (HR – 34)

Sat: 41/42 min whistle fartlek @ 10k pace/steady long run pace. Efforts in a cycle of 1’, 2’, 3’, 4’ with 1’ steady between each effort/set. Exercises inc press-ups, abdominals. Finished with 13min paarlauf, 400m legs, 5 efforts. (HR – 38)

 Sun: nothing  (HR – 40) 

Week 48 (10/08) 

Mon: 40-45 easy (HR - 35)

Tue: 1 x 2.4 k in 7’25 (400 jog in 2’45-2’50) 1 x 2k in 6’08 (HR – 35)

Wed, Thu, Fri: rest (HR –38, 34, 34)

Sat: 5,000m in 14:46.6 – 5th – disappointing in a race in which I went in with fastest season’s best. After km splits of 2:51/5:44 fell away from the pace and got nowhere near the win (conditions 17 deg C, cloudy, 14mph wind but track sheltered by a hill on the side wind was from so felt less on the track. (HR – 33)

Mon: 40-45 easy (HR – 31)

Tue: rest (HR – 34)

Wed: BMC regional 1500, Eltham – 3rd in 4:02.5, 6th fastest in race on PBs so good competitive performance. Ran an even 2:07 to 800 before fading to 3:13 by 1200, unable to go with two leaders who followed pacemaker and although moving clear of pack in final two laps, unable to maintain pace with wind against in home straight. (Conditions 18 deg C, 79%humidity, cloudy, 11mph wind) (HR – 33)

Thu: 40-45 easy (HR – 38, weight 65.3 kg)

Fri: nothing (HR -33)

Sat: BMC regional 800, Parliament Hill, in 2:04.42. Almost a solo time trial as with ‘A’ and ‘B’ races combined due to insufficient athletes, I couldn’t stay with the ‘A’ athletes but ran well ahead of everyone else. Followed up 3-4 hours later with pacing the 1500m to 700 in 1:48/9 – about the same pace as 800m race. (Conditions 23 deg C, Sunny, 40% humidity, 8mph wind) (HR – 31)

Sun: 85-90 easy/steady (HR – 35)

Mon: 35easy (am); 35 x 300 (35” approx rec for me, female training partner starting with handicap off 30” rec) 2 in 48”, 3 in 49”, 10in 50”, 18 in 51”, 2 in 52”. (pm) (HR – 32)

Tue: 35 easy (am); 5 x 600 (100 jog in 45”) in 1’45, 1’47, 1’47, 1’48, 1’48 – sluggish after tough session last night (HR - 37)

Wed: 35 easy (HR – 34, weight 65kg)

Thu: 2 x 1500 (400 jog in 3’) in 4’25, 4’28 (HR – 32)

Fri: 40-45 easy (HR – 33)

Sat: rest (HR – 34)

Mon: extra rest day as two races in previous week. (HR 35)

Tue: 35easy (am);2 x (400, 800, 1200, 1600), all recoveries 100 follow-on in 25”-30” except last two 100walk in 1’. Times were 67/71”, 2’22/2’30, 3’36/3’42, 4’55/4’51. (pm) (HR 32)

Wed: 35-40 easy (HR 36, weight 65.4kg)

Thu:35 easy(am) 10x600 (100 jog in 45”) in 1’45 average (pm). (HR 34)

Fri: 35easy (HR 37)

Sat: rest (HR 34)

 Sun: rest (HR 33)  

Week 44 (13/07) 

Mon: 35easy (am); 50x200 (30”) in 31”-34” average approx 33” (pm) (HR 33)

Tue: 35easy (am); 4 x [2x600(75”),1 x 300] [5’] in 1’37”, 1’40”, 45”/ 1’38, 1’37, 46”/ 1’37, 1’38, 47”/ 1’40, 1’39, 49” (pm) (HR – 39)

Wed: 35 easy (HR – 39, weight 64.7kg)

Thu: 35easy (am); 16 x 400 (100 jog in 45”) in 68”, 67”, 69”, 69”, 67”, then 8 68”s, 67”, 67”, 65” (pm) (HR 33)

Fri: 75-80 easy/steady (HR 36)

Sat: ‘5k’, ‘5k’, ‘4k’ in 16’41/16’23/14’ – 4k effort made longer & slower by road works and barriers. (HR 36)

Nice running Cross 13.

As for weights & circuits, I include a lot of these in the winter & pre-track season. The emphasis has to be on more specific work the closer you get to your main goals, but this can still be included in some measure.