My oh my it hurt today. Despite feeling decent in the warm up, I definately felt the effects of the hard training from yesterday and the accumulated fatigue from the past 10 days of 'shock phase' training. I also went too hard in spin yesterday evening. I felt strong whilst doing it, but I should know by now that I will pay for it the next day. Managed to hold sub 3:15-3:20/km pace for all surges, often holding sub 3:05/km pace in the shorter ones (1's and 2's). Recovery was between 3:40-4:00/km pace. Bent over double by the end of the final set. Felt the stich from Tuesday scratching under the surface, but it never eventuated to a crippling pain.
Will replicate this session in January and compare the progression. It was a good endurance set, particularly having to back up from 5min to 4min of hard running with the brief 1min recovery. Sprints went well again today, all under 2:30/km pace. Hypoxic section feels alot better. May try extending it to 45-50m soon.
Sarah P was running fast, and a solid group often led out by Steve B and featuring Brett M, Adam L, Tim B, and Jodie F were not far behind. Angela N was caning the sprints, and Tim thrashed the first one before leaving for work. Numbers were a little short today- Vlad S and Pete F out with flu, Steve L.J with calf issues, Jeff with shin splints and Neil who is missing in action (not to mention James B who will be out for a while with a knee injury). Must refer them all to Jobe for some treatment. Along with osteo David, he seems to keep me on track!
TRAINING:
AM: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 2 x 20min pyramid fartlek runs (1e, 1h, 1e, 2h, 1e, 3h, 1e, 4h, 1e, 5h//1e, 5h, 1e, 4h, 1e, 3h, 1e, 2h, 1e, 1h).
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 19km total for session.
2 x 20min fartlek runs (2min walk recovery b/ween sets)
1) 6.01km. Avg HR 181BPM. Avg Spd. 3:20/km.
2) 5.93km. Avg HR 183BPM. Avg Spd. 3:22/km.
3 x 200m efforts (each effort on the 2:00min).
1) 30.31 (209m) (2:25/km)
2) 31.22 (211m) (2:28/km)
3) 31.13 (212m) (2:27/km)
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
(15sec recovery)
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what is shock phase training?
ReplyDeleteThe periodised training year is divided into 3 distinct phases, allowing a progression for a peak performance ('A' races):
ReplyDelete1) Preparation (gradually increase volume, with 0-2 high intensity sessions)
2) Shock (maintain or further increase volume, with 3-4 high intensity sessions)
3) Taper/Recovery (decrease volume, and during recovery eliminate high intensity)
Shock phase leads into the taper before the major competition where peak performance is achieved (hopefully!)
JS