Monday, 12 September 2011
Thurs 1st Sep 11:55AM: 35:12 (5.14mi, 6:50/mi) – Easy run around Ferry Meadows at lunch again as I was too lazy to wake up!
Thurs 1st Sep 6:10PM: 67:00 (10mi, 6:42/mi) – Fartlek out to the rowing lake easy for 2.1mi then 4mins (5:00/mi), 5mins (5:05/mi), 3mins (4:55/mi), 90 secs (4:37/mi), 40 secs (4:02/mi), 40 secs (4:18/mi), 2mins (4:48/mi) with easy running in between no more than 2 mins rest on most. Then back to the track and forgot I had agreed to run an 800m which I ran in 2:03, with a 60 first lap then died off. Finished off with 2 x 100m strides.
Fri 2nd Sep 5:27PM: 36:39 (5mi, 7:22/mi) – Easy run with Stu around Ferry Meadows, warm and humid.
Sat 3rd Sep 8:51AM: 59:44 (10mi, 5:58/mi) – Lactate Threshold 2mi, 2mi steady, 2mi, run splits were 6:21, 6:13, 5:01, 5:07, 6:26, 6:28, 5:10, 5:18, 6:48, 6:44. Did the session on the road out through uffington and struggled with a stitch and the wind. Second rep was especially into the wind and I got the same stitch as last week after half a mile. Need to eat something before I do a session on a Saturday morning.
Sat 3rd Sep 5:42PM: 34:11 (5mi, 6:50/mi) – Easy out and back on the meadows.
Sun 4th Sep 8:51AM: 2:02.17 (18mi, 6:47/mi) – Long run, felt terrible as I did first 8mi on my own on the uffington loop, very humid and felt awful. Joined Philippa for rest of the run as she ran long the day before. Felt a million times better for rest of the run despite the wind, rain and humidity. Ran a lot of the run off road and felt strong towards the end.
Total Weekly Mileage – 97mi – Decent week, need to sort out the pacing on threshold runs though but hopefully will get better over the next few weeks.
W/C 05/09 – Idea to run another good week of mileage and to keep with the progressive runs. Doing Grunty Fen on the weekend and looking for a solid run in the region of 67:45 or 5:10s.
Mon 5th Sep 7:06AM: 36:44 (5.06mi, 7:15/mi) – Easy morning run measured some of the hills around the meadows to see suitability for hill training in the winter.
Mon 5th Sep 5:29PM: 96:42 (14.02mi, 6:53/mi) – Easy run with Philippa out to Pickworth via Casterton. Was only intending on doing 10mi but we got a bit carried away. Mostly offroad which was nice as it sheltered us from strong winds, felt good. Inc. 4 x 100m strides at 4:30/mi.
Tues 6th Sep 18:13PM: 68:19 (10.6mi, 6:26/mi) – Session of 1,2,3,4,4,3,2,1,3,2. Was really windy and we just ran the loop from track out and back along the river. Splits were 1:00(4:56/mi), 2:00 (4:49/m), 3:00 (4:50/mi), 4:00 (5:03/mi), 4:00 (5:06mi), 3:00 (5:13/mi), 2:00 (4:47/mi), 1:00 (4:21/mi), 3:00 (4:45/mi), 2:00 (4:40/mi). Ran fully into wind on the 4mins and 3mins where the pace was slower. Felt very strong. No morning run as I was at the NEC all day. Inc 3 x 13 secs strides at 3:55/mi.
Weds 7th Sep 7:29AM: 37:27 (5.16mi, 7:15/mi) – Easy run around Burghley and back, tired and windy.
Weds 7th Sep 17:25PM: 72:25 (10.54mi, 6:52/mi) – Run with Philippa out through Ketton offroad. Felt nice and controlled and good. 4 x 100m strides 4:30 to 4:10 pace.
Thurs 8th Sep 7:32AM: 36:20 (5.12mi, 7:06/mi) – Easy morning run on the out and back Burghley route, no problems.
Thurs 8th Sep 18:15PM: 63:42 (10.15mi, 6:16/mi) – Lactate Threshold run of 2mi, 1mi steady, 2mi. Out and back along the river with Steve splits of: 7:14, 6:36, 6:31, 5:10, 5:15, 6:39, 5:11, 5:15, 7:30, 7:00. Very windy once again and didn’t choose the best parts of the river path to do effort on. Ran on gravel over the bridge and into wind on the last one!
13:05 (1.76mi, 7:26/mi) – Easy cool down with Laura then a 3 x strides at 4:30 to 4:20 pace on the track.
Fri 9th Sep 7:24AM: 34:52 (5.0mi, 6:58/mi) – Easy out and back at Burghley again really didn’t want to wake up and run in the wind. 99% humidity this morning!
Fri 9th Sep 17:03PM: 68:42 (10mi, 6:52/mi) – Came home ill from work as couldn’t stop sneezing and had a head cold. Slept and felt better so went out in the humidity again. Felt Ok but not great.
Sat 10th Sep 11:23AM: 36:30 (5.12mi, 7:07/mi) – Easy run out and back in Burghley then 4 x 15 secs strides at 4:15 to 4:05 pace.
Sun 11th Sep 9:57AM: 17:00 (2.25mi) – Warm up for Half Marathon with Paul, Chris and Michael.
Sun 11th Sep 10:30AM: 70:31 (Grunty Fen Half, 5:21/mi) – Extremely windy and was in the lead from the gun, went through half in 35mins feeling easy and realised record wasn’t on so ran nice and controlled. Mile splits of 5:04, 39, 35, 14, 16, 13, 21, 23, 28, 26, 24, 19, 17, 4:52 pace for last 0.16. Was in comfort zone most of the way, only problem was tight right ITB because of the camber and wind blowing me into the gutter!!!
17:37 (2.15mi) Cool Down with Paul Halford, Chris Wright and Andrew Thake.
Total Weekly Mileage – 100mi – Another good week and happy with half marathon in such bad conditions. Feeling strong.
Posted by Aaron Scott at 10:13
Thursday, 1 September 2011
I may not have run anywhere near the times that I wanted to run on the track, but I have come away a more intelligent athlete after the problems I have experienced. I sort of got it into my head that more miles would be the solution to evertything and this is definitely not the case for me. Don't get me wrong I run well off high mileage and think that in the winter I will again be running up to 120 mile a week. But, to run fast on the track I need to be doing three hard sessions a week and the rest of my mileage to be easy and of course incorporate a rest day. It is hard for me to tell myself that having a day off running is beneficial, however having a Friday off for the last couple of months has been brilliant. It allows me to really get stuck in on a Thursday night in the knowledge that I can just relax the following day. It also means that I feel fresh when I do the tempo or longer session on the Saturday and can then hit the times that I have been set.
The summer has also taught me that I need to prioritise the races that I do, as I can not expect to run fast week in week out. I had a couple of England race opportunities this summer, dunfermline half marathon and berlin 10k, that I would have been stupid to turn down. They may not have been especially fast, Dunfermline being hilly and berlin being extremley windy and wet, but they were not ideal races when focussing on racing over 5000m. So, for the winter I have set a couple of target races in November and then only put in races that are either compulsory, road relays, or fit into my schedule in the lead up. Also knowing that these races in the lead up are not my priority lifts off some of the pressure as I know that I can't expect to run PBs at these races if they are simply just part of training. Again, this is not saying that I won't run PBs, but simply a good, fast race will just be seen as an added bonus to the training benefits I get from running.
I am off on holiday in the middle of the month, so I will use September as a month to take it a bit easier. The cross country season in this country is exremley long so if I want to run well from November through to early March then I need to build up sensibly and not rush into things. To be honest, I doubt whether I will do any hard sessions at all over the next four weeks and simply do some progression runs and a couple of tempos. The next race on the calendar is the midland road relays, which is the day after I get home from Greece. Hopefully, by then I will have some good steady miles in the legs and be feeling strong and ready to get stuck into the real cross country work.
Below is last weeks training (w/c 22/08) in which I slightly upped the mileage as I did intend to call the track season to an end at Watford on the wednesday.
Mon 7:18 AM: 41:16 (6.02mi, 6:51/mi) - Easy morning run around Burghley, horse xc course set out and immacuately cut so makes good running!
Mon 5:28 PM: 68:03 (10.16mi, 6:41/mi)- Easy run on Barnack loop, felt amazingly good and then had a massage after!
Tues 7:11 AM: 37:42 (5.18mi, 7:16/mi) - Easy morning run around Burghley, calves sore after the massage last night.
Tues 6:49 PM: 70:02 (10.02mi, 6:59/mi) - Easy run on Barnack loop.
Wed 7:18AM: 24:17 (3.3mi shakeout) - 3 mile easy and then a couple of strides before work ahead of 3000m tonight.
Wed 8:58PM: 25:57 (3.05mi w/u)
Wed 10:15PM: 8:27.73 (3000m RACE @ Watford) - Good solid race, despite the time it started! Fairly slow up to 2000 as we reached it in 5:41, so pleased to dip 8:30 of that sort of pace. Grice ran a sub-60 last lap to win in 8:21 and I was never going to have the legs to finish that fast.
Wed 10:30PM: 10:00 (1.15mi c/d)
Thurs 12:14PM: 36:59 (5.15mi, 7:11/mi) - Easy morning run, a bit later as I didnt get back till late from Watford.
Thurs 6:05 PM: 67:33 (9.52mi, 7:05/mi) - Ran from track with Steve Robinson, nice and easy along the river and back. Did 6 x 70m strides at the end.
Fri 12:22 PM: 36:05 (5.10mi, 7:05/mi) - Easy lunch time run at work, felt amazingly good!
Sat 7:25 AM: 18:57 (2.5mi shakeout) inc 2 x 16 sec strides.
Sat 3:26 PM: 19:00 (2.5mi w/u)
Sat 4:10 PM: 15:16 (5000 race) - absolute shocker, must have been tired from races on Weds and last Saturday. Felt heavy from onset and then got a massive stich when the lead group made a move at 2k. Really struggled to keep breathing and running, only finished it to get the points for the team!
Sat 4:30 PM: 15:00 (2.0mi c/d) - Did a lap of the grass by the stadium with Matt O'Dowd, hopefully be able to join the Loughborough group at weekends in the winter.
Sun 12:12PM: 2:02.05 (18.54mi, 6:35/mi) - Good long run after watching Mo in the 10000. Hit it harder than I should at the start, which was probably something to do with Mo running that 52 last lap. Was a bit windy out in the countryside, but all in all a good solid run.
Weekly Total: 89.29mi - Good solid week of mileage, but a disappointing finish to the track season. Felt I was in shape to run a PB of sub 14:30 but wasn't the time or race to do it in.
Below is the video of the 5000 the week before last in Birmingham, where I ran 14:43:
Watch more video of BMC Grand Prix Final on www.athleticos.org
Posted by Aaron Scott at 11:44