With pine trees everywhere around the oval, it wasn't hard to to work out a way of replacing the plastic cones that Ewen talked about, with those that fall from the trees.
These are used in one of the 7 drills that I have named "The Magnificent Seven" & which have to be done with 'goof' form before a track session...it takes about 35 to 40 minutes to get through all seven drills.
Program : Chev Track...short speed.
Warm-up 2km @ 75% of MHR.
Drills. Rest. 3 x Strides.
2 Sets of 6 x 150m @ 45 seconds with 40 seconds recovery walk...walk around for 40 second recoveries & run the next one in the reverse direction...no time to get back to the start. How true!
Full recovery (5-7 mins.) between Sets.
800m Walk/jog Warm-down.
After the warm-up, Magnificent Seven drills, rest & Strides :
SET 1. 43.3; 42.1; 44.7; 45.1; 45.5; 46.6
SET 2. 44.4; 44.7; 45.2; 45.9; 44.9; 44.4
Warm-down: mostly walked 800m.
The shock during this session was the shortness of time & breathing space between repeats! That made it a very new experience....but I liked it & felt fully recovered from the whole session in the warm-down.
Wore 'Frees' on the grass track....definitely my favourite shoe for track work. Should have started before 10:30 a.m. as it warmed up quite a lot.
Sorry LL, I have only just caught up with your 1500m PB/record news. Congratulations!!!
ReplyDeleteYou truly are a STAR and one very amazing Lady.
I'm a little late too but congrats on your PB! It also sounds like you had a wonderful time in Canberra. Only sorry that I missed seeing you at the Track last Thursday evening but then I was also out celebrating: son #3's birthday!
ReplyDeleteI've been very naughty and haven't visited your blog for a while. I also missed you when you were at the Vets night, but of course I did hear about your exploits. As always, I love the photos on your blog and recognised nearly everybody in your Canberra connection photos. Some great shots of some great people.
ReplyDeletePat has had us doing reps with those short recoveries in a couple of sessions lately.
ReplyDeleteThey must be good for us because they hurt :-)