Enjoyed the 2k's this morning, despite it being an early (pre-breakfast) session which I often find challenging. Didn't put any pressure on times and was starting to feel relaxed in the last 2 reps once heart was going.
Looking at HR I was recovering even faster than last cycle, which has to be a good sign (especially considering the reps were faster).
Whole session was sub 40mins which usually means I'm turning a corner with fitness
Started feeling good on 8th Aug... so I should just still be inside the 6-week safe zone on 7th Sept
This is what my program currently says between now and Worlds. This is just run program (with brick sessions included). I'll be doing loads of steady biking in Morzine and plenty of hammer-time swim sessions. ... chat later?
15 Rest
16 Steady 60mins off long bike
17 Long run (up to 2hrs) off easy bike spin
18 Easy day of 10k running ââ¬â relaxed
19 6x1k R60 (aim <3:15) --- Training Camp Morzine Start----
20 Tempo 15k
21 Easy 10k
22 Rest
23 Avoriaz Brick Session (1h bike, 3k, 1h bike, 6k, 1h bike, 9k)
24 Easy day 30-45min run
25 Long run (up to 2hrs)
26 10x400R60 (or Fartlek) --- Training Camp Morzine End---
27 Sprint Triathlon (Eton Dorney)
28 easy day of 10k running
29 Rest
30 Park Run 5k (if feeling good)
31 3x1.6k (full rest)
1 Easy 30 mins
2 Steady 50mins
3 Light tempo 5k
4 Easy run
5 6x1min
6 Rest
7 Worlds 70.3 Canada
I am a great advocate of developing form, be it swimming, cycling and especially running
way back in the 80's I questioned the benefit of the brick session related to physiological benefits, in-between they have tried to justify the session related to the neurological benefits.
To me (imo), this is yet again mumbo jumbo that can't be measured
success on the day, is how you feel on the day.
Emotional . Mental . Physical state of matters on the day
if you apply a session on the 23rd and you have a negative response it will affect the above mentioned E . M . P
so take heed of the warning on that particular day
and focus on form . form . form during that session . do not look to grind out speed .. look to achieve good form, first and foremost and the speed will be taken care of
use the time during the run to focus on foot placement, upper body carriage, arms etc ..
hope this doesn't scare you but instead enlighten you
then coming back to your sessions, you don't need this on the 25th
25 Long run (up to 2hrs)
your 10 x 400m and 3 x 1600m at this point are to achieve the feel good factor
bang yourself in the pool, as the recovery from hard sessions there are rapid
TheEd ps.. hope this gives you something to digest
Various timing issues meant I only had an hour to run yesterday (instead of planned 2h run)... so I did a 16k tempo with a (fast!) friend (61mins over hills - last 10k in 36min - felt fantastic).
Given that - would it make sense to do the 2h long run next weekend in Morzine on the 25th instead? Or is the need for a run that length negated by all the long biking in the hills I'll be doing? I'd quite like to do it just to enjoy running in the mountains more than anything!
Clawing back the fitness. Enjoyed the session today despite a windy back straight. First time this year I've found my upper body relaxing more and more as the session went on. Was almost feeling 'springy' on the last rep
