Took Hamish down to the track this morning. Not many people there early, but luckily Michael, Jackie and Hannah turned up to double the training group size
Decided to rip off a session Jo had told me about that her coach gave her and had the guys do 4 x 200 metres (across infield recovery), 4 x 400's (200 m recovery), then another set of 4 x 200's (across infield recovery) to finish off. Everyone did pretty well - even the new guy did most of it
I was a bit disappointed with my 200's (around 35 secs for each), but happy with the 400's at around 73 seconds for each. By the time we got ourselves warmed down and organised to leave it was 11:30 am by the time we got home
Kylie took Hamish shopping for new shoes soon after we got home. Couldn't believe my luck when she said she would take the baby too, but just as she was about to leave we decided the baby was too tired and we put her down. With the middle child already in bed as well, in the end I had about an hour's blissful quiet at home "me" time - as opposed to every other day running "me" time. But I think you know what I mean
Long slow run tomorrow and will try to get to it in the morning
TOTAL DISTANCE = 5 kilometres
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Hey Jeg, those times are perfect for your 800m goal, the program I am using for Jo and a couple of teenagers who focus on the 800 (some are 400-800 & the others are more like you 800-1500).
Using the 800-1500 those times you ran would be perfect for a 2:10 runner building into a solid phase.
This week my 2:05 runner will be doing, 4x200 (1-2 min recov), 2x400(2-3 min recov), 1x600 (4 min recov), 2x400m, 4x200
The perfect set is jogging the recov, but most end up breaking it down with walk/jog. For Jo I have reduced the 2nd lot of 4's & 2's by 1 set each, but the teenagers will do this set on Sat morning.
Have fun if you want... ;)
A tough session
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