Wednesday, May 27, 2015

Steve 5 x 3 minutes ; Keith Long Intervals

Steve this morning 5 x 3 minute efforts, 30 seconds jog recovery, average of 3:31/km.

Keith 4km warm up, 5 x 100m 19-21 secs, 1600m, 1300m, 1010m, 690m, in undulating terrain, 4km warm down.

Me a commute to work and back by feet.

Next set Saturday XC long step down intervals.

Tuesday, May 26, 2015

BBQ 6km : 7,7,6 minute efforts

BBQ 6km loop again, this time done as 7,7,6 minute efforts, 30 seconds float recovery. Total time 21:03...close but no lollies yet and 26 seconds faster than last outing a fortnight ago. I can't fault my efforts, 100% flat out, felt great. Floats not too quick. Some people traffic in the final kilometre cost me no more than 10 seconds all up. There was some breeze in the elevated hilly cross country parts of the course but nothing to complain about. Breaking 21 minutes isn't going to be as easy as I thought. That makes Nick's times in low 20 mins+seconds very impressive. Will try again in 2-3 weeks and 3-4 more times before I head to France. Happy with the session on 130km/week...much harder than I would have done on my own.

Helen at Stromlo on her own 27:18 same 6km distance also done by intervals. That's the quickest session of this type she has done in a couple of years. Jack 33:39 in 8km school walkathon. Young Ginger Henry 27:30, broke record by 4 mins.

Tribute to Eurovision 2015:

Monday, May 25, 2015

Keith in Bemboka 6 x 3 mintes : Lake 6 x 20 second power hills

Keith in Bemboka 6 x 3 minute efforts using some of the stretch Keith showed me on my last visit. The set: 4km warm up, 5 x 100m power hills 18-20sec, 2 x 750m (2:40, 2:38), 4 x 3 minutes, 4km warm down. Probably Keith's last big session before Merimbula Fun Run.

Keith put me to shame, only 6 x 20-24 second power hills during a lunch time run by the lake. Gorgeous days often follow minus 6 degree mornings (yet another). Singlet and shorts for a change, still chilly. That's another hill session done without doing any damage...feeling a little more confident on them.

My longer interval set tmoz, 3 x 6-7 minutes hard with 30 seconds float recovery. Looking to break 21 minutes on the 6km partial XC loop I used a fortnight ago.

No Chat Fartlek : Women's 5000m Diamond League

Nobody to talk to today so no chatting. A change-up today, on grass as usual with much shorter intervals a focus on form and activating the glutes and hamstrings. No need for marking posts and beeping watches, all the intervals were around 1500m pace with 20 seconds or so of recovery time. 15 efforts of around 10 minutes in total. Below the cue for the form session.

Saturday, May 23, 2015

Minus 6 degrees : Long Run Day

A very late start this morning, frost all around. I wasn't even tempted to jog down to the lake and cheer on the Canberra Half Marathoners. I hope they all ran well. Nice weather for it. 96 minutes in the Arboretum just before noon. A small recovery jog this afternoon to make up 24km and 128km last 7 days.

Meanwhile Keith did his 21km mountain run trialing a gel. He did something right as he was 19 minutes quicker than usual. Maybe it was the gel or maybe he is in great form. Merimbula Fun Run next weekend.

Friday, May 22, 2015

Stromlo XC Intervals : 2500m, 2000m, 1500m, 1000m ; Keith in Bemboka

Same set as last week. Temperature minus 2, frost on the surface, slippery until the sun rose.

Set: (Steve and myself, both ran same times, Steve did all the work) 2500m 8:40, 2000m 7:07, 1500m 5:09, 1000m 3:24.

That's six weeks of longer Saturday sets to get the base back. Next weekend we revert to the normal step down Stromlo set and begin injecting some speed again.

With 11 weeks until World Masters Athletics in Lyon all is good. No injuries, 21 high mileage weeks (130km is now a normal week). What is missing is some specific speed for the 5000m and that will start on Monday. It will be the same set I have been doing but using a beeping watch each 100m for pace guidance and may be on track.

Keith in Bemboka ran 3 x 9:30 on gravel road. Distance covered 2750m, 2400m, 2600m which is better than the previous week. The usual 3km warm up and warm down (cut short due to funeral)with 5 x 100m strides. Hot day, no clouds, light winds. Next weekend Merimbula Fun Run for Keith. He should do well.

Wednesday, May 20, 2015

ABS Fun Run 7km : Keith in Bega

A low key lunch time fun run with almost 600 runners and walkers. The course has changed since my only other effort in 2010. Not a loop around the lake, now out and back and sharing only the first kilometre or so of the old course. There is an ascent in each direction up to a road bridge above the lake, undulating with twists and bends elsewhere. Going out was quicker than coming back as there were many runners to avoid early on the return leg and then there were the packs of oncoming walkers who started 10 minutes after the run taking up the whole bicycle path. I was on the grass or gravel quite a bit in the last kilometre.

Splits: 3:12, 3:21, 3:24, 1:28 (dead turn), 1:29, 3:29, 3:23, 3:22=23:11

I won this race in 2010 and won again today. Not easy either year. I opened up a small gap in the second kilometre (right after the climb to the bridge), only 8 seconds lead at the dead turn (Rob), doubled it to the finish. I never had an easy moment and was on my absolute limit the whole race. Exactly what I had hoped for in running an aggressive race with good technique and being as strong in the second half as I was in the first.

Nice to see so many familiar faces out there. KT 2nd female overall.

In Bega Keith 6,5,4,3,2,1 minute efforts, pace varied slightly with the terrain between 3:38 and 3:53/km. A solid session including the 5 x 100 metre strides, warm up and warm down.