The Week Ahead 22 March 2010

22/03/2010 by Dick.

Make your mind up time again on Tuesday. Depends on whether you’re doing the FoD Half on Sunday, or maybe some other race, or not racing at all.

It’s recommended that you ease back on the quantity of training in the run-up to a race, especially a longish one like a 13 miler. So whether you do the flat 60 second bursts on the Link Rd/S Bridge or the up & down 400+ metre efforts at Elm Road, you should consider doing less of them than you would if putting in a hard week’s training.

Think of Intensity versus Volume for the Thursday run as well. Too late now to put in the miles for Sunday, so go for the short option on the Boughspring run.

You want to do a good time on Sunday and that will come from maintaining a fast speed throughout. The endurance to keep going for 13.1 miles will come from all the training and long runs you’ve been putting in. Likewise your basic speed will come from your interval training. You will also need to have eased off on the training and be well rested.

But what you can also do on the day before without taking away any energy from the Sunday effort is some speed bursts that will leave the impression of speed in your body overnight, ready to be released at the sound of the gun Sunday morning.So some time Saturday, warm up, do your drills, then accelerate to top speed for about 40/50 metres. Jog for another 50 metres, then accelerate to speed again. Five of these should be enough to imprint that speed pattern into your neural, muscular and mental systems.

Then go for it Sunday!!!

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