yep summer is here and its raining and cold! just what i always wanted!
last year after taking another silver at the inter-counties i said would never return and that if i did then shoot me! well i did return and half the reason was i get a race and petrol money to see the old dear that live close. In the current climate- i race for petrol money to make ends meet! call me a pro or what!
The week was all about training and training hard and the races as the fun part at the end of the slog. Monday was 6 x 400m off 5mins in 55/56 but last was 54 which was pleasing. easy run in evening as usual and then morning run before 10 x 400m on the tuesday. two sets of 5 off 1min and 3 between te sets- pleased to av 59's with a56.9 last- solid in windy weather. wedsnday was a visit to london to see the worlds top achilles guy alfredson- said achilles 110%- which was good- but tired day as 9 hours on bus! but still 2 x 5milers. Thursday was testing on the treadmill- long session as 6mins efforts at 14km up to 20km- solid results and could have done 21k easy. Run that night and then an easy 5 the next morning before evening session of 6 x 300 off 3mins. Solid session and 40.5 av with 39.7 last. Same recovery run next day then 100-200m sprints that afternoon. adding 10m per rep and recovery starts at 90secs and increases by 10secs- so last rep in 200m off 3:20 rec (11 sprints total) av alst 100m 12.3 alst 200m at 24.8- but dave bish ran 23.9- which made me feel slow!
easy day sunday, then inter-counties monday. ran a shocker 800m heat 0.49 off first but 4th in 1:58- weather bad- but my race tactis were worse! As punishment i ran the mile an hour later and took 2nd behind AAA's silver x 2 steve davies- the race was very slow- but didnt really care as just wanted to get back on the track again and knew a fresh steve would be hard to beat- so 2nd was the worst i woudl get.
Well this week is my first easier week for a while- some 300s tonight then im passing the olympic mile in ireland this weekend- so will keep you posted on the results
cheers james |