On the evening of Thursday 13th January I ran a 50 minute Fartlek. It was very intentse as this was the first fartlek workout during this marathon training period, you can look at my results by clicking the link below:
Check the results of my fartlek run
Fartlek, which means "speed play" in Swedish,[1] is a form of conditioning which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise. (description from Wikipedia).
Speed Training - Pyramid Workout
An important part of marathon training is speed training.
To properly prepare for a marathon, the idea is to raise lactate - threshold speed (LTS) as high as possible and build enough speed-endurance to run the whole race just 2- to 3-per cent slower than LTS.
Lactate is a metabolic intermediary produced (mainly) during intense exercise when the demand for energy in the muscles outstrips that which can be produced by aerobic metabolism. The point at which lactate begins to accumulate is often referred to as the "lactate threshold"
Yesterday evening at my athletic club we did a pyramid workout on the track, it went like this:
200m - 200m recovery, 400m - 200m recovery, 600m - 200m recovery, 800m - 200m recovery, 1000m - 200m recovery, 1200m - 400m recovery, 1000m - 200m recovery, 800m - 200m recovery, 600m - 200m recovery, 400m - 200m recovery, 200m - warm down.
Click on this link to see my workout stats for this session
I'm running for charity in the 2011 London Marathon. The charity is Asthma UK. Part of what Asthma UK do is to bring awareness to young children on how to control their asthma to enable them to take part in sport up to professional level, like varioous celebs such as David Beckham, Paula Radcliffe and Paul Scholes to name but a few. If you think this is a worth while thing then please show your support and make an online donation (no matter how small) any amount will be greatly appreciated. Please click on the link below.
http://uk.virginmoneygiving.com/StephenMiddleton
To properly prepare for a marathon, the idea is to raise lactate - threshold speed (LTS) as high as possible and build enough speed-endurance to run the whole race just 2- to 3-per cent slower than LTS.
Lactate is a metabolic intermediary produced (mainly) during intense exercise when the demand for energy in the muscles outstrips that which can be produced by aerobic metabolism. The point at which lactate begins to accumulate is often referred to as the "lactate threshold"
Yesterday evening at my athletic club we did a pyramid workout on the track, it went like this:
200m - 200m recovery, 400m - 200m recovery, 600m - 200m recovery, 800m - 200m recovery, 1000m - 200m recovery, 1200m - 400m recovery, 1000m - 200m recovery, 800m - 200m recovery, 600m - 200m recovery, 400m - 200m recovery, 200m - warm down.
Click on this link to see my workout stats for this session
I'm running for charity in the 2011 London Marathon. The charity is Asthma UK. Part of what Asthma UK do is to bring awareness to young children on how to control their asthma to enable them to take part in sport up to professional level, like varioous celebs such as David Beckham, Paula Radcliffe and Paul Scholes to name but a few. If you think this is a worth while thing then please show your support and make an online donation (no matter how small) any amount will be greatly appreciated. Please click on the link below.
http://uk.virginmoneygiving.com/StephenMiddleton
Speed Training - bridge turn arounds
Speed training with Southend Athletic Club last night, we did bridge turn arounds.
Basically you sprint 300 metres come back on a hairpin turn and sprint back 300 metres, we repeated each circuit 12 times. We ran a relay in teams of two, it was a cold evening but we soon warmed up!
Basically you sprint 300 metres come back on a hairpin turn and sprint back 300 metres, we repeated each circuit 12 times. We ran a relay in teams of two, it was a cold evening but we soon warmed up!
My First Sponsor!
A big thanks to Reece Cockerell for starting my fundraising off to a great start, THANKS Reece!
Running For Asthma UK - Children For Sport
I'm running for Asthma UK to help them build awareness regarding asthma among children.
There are a number of successful sport celebrities (David Beckham, Paul Scholes, Paula Radcliffe, Scott MacLeod, Frank Lampard, Mark Spitz, Rebecca Adlington, Karen Pickering, Ian Botham and Darren Gough to name but a few) who have learned to manage their asthma through proper training and medication. A total of 20% of the British Olympic Squad in 2004 had asthma.
Young people can often be singled out in the classroom by other children and are often told that they shouldn't do sports, this is why it's important to bring the same awareness to children as is to the sports professionals. It's about inspiring individuals to overcome asthma barriers and encouraging thousands more to get involved in sport and take their medicines seriously, as we approach Olympic year 2012.
Thank you for your support in helping to make a difference, should you wish to make donation and sposor me it will be greatly appreciated. To make an online donation go to:
http://uk.virginmoneygiving.com/StephenMiddleton
There are a number of successful sport celebrities (David Beckham, Paul Scholes, Paula Radcliffe, Scott MacLeod, Frank Lampard, Mark Spitz, Rebecca Adlington, Karen Pickering, Ian Botham and Darren Gough to name but a few) who have learned to manage their asthma through proper training and medication. A total of 20% of the British Olympic Squad in 2004 had asthma.
Young people can often be singled out in the classroom by other children and are often told that they shouldn't do sports, this is why it's important to bring the same awareness to children as is to the sports professionals. It's about inspiring individuals to overcome asthma barriers and encouraging thousands more to get involved in sport and take their medicines seriously, as we approach Olympic year 2012.
Thank you for your support in helping to make a difference, should you wish to make donation and sposor me it will be greatly appreciated. To make an online donation go to:
http://uk.virginmoneygiving.com/StephenMiddleton
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