Bunyan Trail Session - 10x (3:30/90 sec rec)

10x (3:30/90 sec rec) =

15x (2min/1min rec)

2x 4m at MP

Date	11/01/2016
	1	2
1	7:32	7:11
2	6:40	6:38
3	7:00	7:16
4	5:38	5:35
Total	26:49	26:39
Distance	3.9	3.9
Avg m/m	6:53	6:50

Well, just slightly over intended marathon pace but with over 14 weeks to go that was a good run. Difficult one to come on Wednesday.

https://www.strava.com/activities/468333010

And a suffer score of 114 and 19 in the red - that'll be for the hills since we didn't need too much threshold running.

Curlew Hills x5

Warmup - 2m

Session - Curlew Hills, clockwise figure of eights, x5

1. 7:11 - 6:27m/m
2. 7:12 - 6:30
3. 7:05 - 6:24
4. 7:09 - 6:27
5. 7:10 - 6:31

Total 5.5m  35:53 - 6:28m/m

https://www.strava.com/activities/442186856

6x 1000m Track session

Track session - Coached.

Date	26/11/2014
6x	1000m	200m Recovery	1000 pace (m/m)
1	3:47.4	1:15	6:06
2	3:44.5	1:20	6:01
3	3:45.3	1:18	6:03
4	3:42.1	1:20	5:57
5	3:40.4	1:25	5:55
6	3:39.5	-	5:53
Total	22:19.2
Average	3:43.2		5:59

2x 4 mile Cemetery Loop

Just a bit of a Garmin fail tonight as it recorded the first loop and the first mile of the second, I must have caught the buttons - so I'm hoping I can use Andy's stats to complete (done and adjusted to suit my run).

Threshold paced run.

I like this route since you get to run the full cemetery hill 4 times but once at the top there is enough respite to keep the pace up.

Date	24/11/2014
	1	2
1	7:12	6:59
2	6:28	6:29
3	6:56	7:02
4	5:36	5:23
Total	26:12	25:53

Coaching 10

  KKS x5

Affectionately named Kev's Killer Session (or aptly named).

Date	03/11/2014
5x	1 loop (1.6m)	2 mins recovery	Pace (m/m)
1	10:24	2:00	6:30
2	10:08	2:00	6:20
3	10:13	2:00	6:23
4	10:16	2:00	6:25
5	10:18	2:00	6:26
Total	51:19
Average	10:16		6:25

5x 1.6miles at just over half marathon pace - includes a long upward run. With 2 mins recovery.

And that's all 10 supervised sessions completed.

Coaching 9 - 2x 4 mile Cemetery Loop

Threshold paced run.

Rather disappointed to have just 5 turn up tonight; it was mentioned that we provide less information on the calendar (tongue in cheek of course). This is a good course  as you get 4 tough hills but a little respite after each one, but probably better done when its light, since the top section of cemetery hill is dark as is the early section along Park Avenue.

Date	27/10/2014
	1	2
1	7:13	7:24
2	6:45	6:49
3	7:04	7:09
4	5:53	5:48
Total	26:55	27:10

Coaching 8

5x Curlew Crescent reps.

Warm -up and then 5x this figure of eight loop. 3 clockwise and 2 anti-clockwise, with 2 mins rest.

Easy session to deliver as the hardest part is making sure that there is 2 mins recovery from the middle returning person.

Only 6 of us tonight. Some recovering from weekend runs and Great Eastern Run - Half marathon will be this weekend.

Fartleks - Coaching 7

Thought this might be easy but its much better delivered when you are really familiar with the area. Thanks to Jerry it went ok.

Things to think about after the route is sorted, widths of pavements, distance to next junctions or traffic lights, long straights are better for long reps.

Things to remember

• better to run for time, 30 secs to say 5 mins.
• Mix the pace; from vo2, tempo, marathon, 10k, half-mara, 5k, 1mile etc.
• Vary the recovery
• If a rep stops short of a hill - have a short recovery and hit the hill with a short burst.

Coaching 6 - Steady run

Post RNR steady run. Recovery for those that raced yesterday.

Ran the 10k route along the Willington track. Let some who didn't race run some sections faster (then turn back and regroup).

Basic uncomplicated session.

2x 20mins/3mins rec (Hillgrounds)

Coaching 5

Hillgrounds, out and back, with decent recovery.

3x (3x500) 1 min/100m recovery and 1 (5x300) 45secs/in-field recovery

Coaching 4


Complicated track session to explain, however, this is as tough as any; fast and furious with good recoveries (which are needed).
VO2 Max

•  3x (3x500)
• 1:41.9
• 1:44.3
• 1:45.2
•  
• 1:42.3
• 1:43.3
• 1:41.0
•  
• 144.1
• 143.9
• 1:42.0

• 1x (5x300)
• 59.0
• 59.5
• 59.8
• 58.7
• 58.6

Pre Doug Anderson 5k Training

Coaching 3

Just me and four others tonight. 5 miles or so with 6 x 80m strides. Done at Bedford Park - DA5K venue.

Garmin here

Coaching 2

Second supervised coaching session.

This time a pre-determined 7 mile run with 6 x 2mins with 1 recovery. Did this a one complete set at 5k pace ( I think I said 10 - oops, thankfully one one picked up on it to embarrass me).

This was a bit of a softer session as most will be running the Club Champs Half-marathon on Sunday. 2 had raced the night before.

Planned the route on Mapmyrun.

Splits
1 - 5.36
2 - 5.44
3 - 5.39
4 - 5.45
5 - 6.01
6 - 5.38

Coach Paul

First session taken tonight. 6 x 6 1/2 mins with 90 secs recovery.

Quite a tough one not to be underestimated. I couldn't run it at 5k pace but did manage just under 10k. Out and back along Willington track. We were treated to a downpour for the last mile.

Garmin says

3 x 10mins with 2 mins recovery

 Good session tonight - good seeing as I finished as strong as I started and only minimal back pain toward the end.

Garmin and route

It seems like the coaching committee are happy to have me on board as a coach, so.... I may have to devise some sort of tough killer session to go with some of the others.

2 out of 3......

........aint bad.

Well not tonight anyway. Always finish the session, that's what I like to do. But tonight, cutting short our 1000,800,600 off 200m (80secs) recoveries session was only good for me. Stopped just as the pace/fatigue was starting to hurt. Result - 2 hrs later and I feel fine.

1000,800,600

I've been asked if I would like to take on some coaching within the group, seeing as the group below is to reform and the club is short of top-end coaches (I think there I'm referring to coaches capable of keeping up with faster runners rather than 'top-end' being an excellent coach - over the best part of 20 years I think I can claim to have done everything wrong, at least once and, often more).