Bramley parkrun this morning, 20.26, which is more like normal. I went off faster than usual, sticking with the main leading group for as long as possible. This tactic normally results in a lap 3 crash in pace, and today was no exception. I'm pleased with the time though.
When you get to lap 3 tell your brain you are actually on lap 1 and I guarantee a stunning PB.Originally Posted by mr brightside
My coaching invoice will be in the post.
(Naturally I assume your brain listens to what you tell it).
"...as dry as the Atacama desert".
It a rep of four quarters, all equal in length. The first two, separated by a bend are a steady 1:7 or so, but the third ramps up to 1:4. I aim to be all in by the end of Q3 and treat the fourth as a billat interval finishing at the grit bin on the right by a dead end right turn.
50m ride up to the craven arms and back today. I couldn't decide what to do, run or ride, but as i was riding up i remembered my next target race is Wansfell, so i had a think about what can be done to prepare. The best way to prepare for it is to move to Ambleside, obviously. I was overtaken near the top of the chevin by another elderly club rider, he was seated and turning a much bigger gear than me. As i caught him up i noticed an Otley CC jersey peeping out of his cag. He was a lot slower on the flat for some reason.
Luke Appleyard (Wharfedale)- quick on the dissent
Good speed session with horsforth harriers tonight, normally it's a slow run. 10x450m, 1 warm-up, 8 quality, 1 cool down. Times...
94, 94, 94, 93, 93, 94, 92, 92.
My lap buddy who I was alternating with had a gaping void of 7s between her slowest and fastest. She's up and coming and needs to get consistent, the speed is there.
That sounds a good solid session..... but surely you do more than 450mtrs warmup before a session?
We do 2 miles warm up, then drills/strides, and i'll ususally have done 3 or 4km before all that, so i'm usually 5 miles in before we start the session. Couple of miles warm down after as well.
About a mile to warm up.
Luke Appleyard (Wharfedale)- quick on the dissent
With the demise of my running career in recent years, I've been doing more and more cycling - which at times like now, when the roads are icy, has meant sessions on the turbo trainer (which, for anyone who doesn't know, is a bike attached to a device that applies a load to the back wheel so you can cycle indoors).
The turbo trainer is the cycling equivalent to a treadmill, so there are no variables like wind, corners, bad road surfaces etc. It enables you to do the same session, with the same conditions, every time. My experience from this is that it takes me >20 minutes to warm-up fully. If I do hard work before this, it won't be of the same quality.
I appreciate that everyone is different, and it will depend on temperature and warm-up intensity, but I think a mile is too short a warm-up for a session of 450m reps. At the end of my racing career, when I was struggling to do the training, I did my warm-up on the turbo trainer before the session - there was no running warm-up as such.
One mileish, and a tempo 450 to warm up.
Wild Boar race on saturday, 5m/1400', a fairly average run in surprisingly awkward conditions.
50m ride up to the craven arms and back today. It was a difficult morning to get going on, very cold and damp with plenty of spray to wet my trainers. The bar manager was surprised to see me for some odd reason; he must think that a dreadfully miserable 1.5h in the saddle is not my cup of tea. When there is a roaring fire at the end you can always get warm.
Luke Appleyard (Wharfedale)- quick on the dissent
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