Friday, December 9, 2016

Stromlo XC : 6 x 310m Power Hills ; Steve at Parkrun

Last evening was a party that included most of my training partners over the last few years. It was great fun and surprisingly easy for us to gather for a cross country set at 9am this morning (8am for myself and Ann).

Set 1 (with Ann): 2500m warm up, 5 x 100m strides, 6 x 310m Power Hills (220m moderate incline,90m steep incline to finish), walk/jog recovery to start,1500m warm down

Set 2 (with others): 1000m warm up, 5 x 100m strides, 6 x 310m Power Hills (220m moderate incline,90m steep incline to finish), walk/jog recovery to start,2500m warm down

My splits: Set 1: 1:29,1:08,1:03,1:01,1:01,1:01 Set 2: 1:30,1:03,1:01,1:01,1:00,0:57 Others: Fastest Roget,KT & Helen 1:14

20km for the day including afternoon easy jog.

Steve at Parekrun 17:49. Splits:3:34,3:34,3:39,3:41,3:19 with last 400m 69 seconds

Thursday, December 8, 2016

Preparatory Period 1 : mid December to late January

Preparatory Period 1
mid December to late January 2017
Aim to be in race shape by 27 January 2017 (55th birthday, new age cat)

Training goal: Aim to fit in no more than 3 of the sessions below each week, weekly volume 110km to 150km

10000m Set: Long intervals: 6,6,5,4,3,2,1 min, 1-2 minute recovery jog at or just below maximum threshold OR

Long Step Down Intervals: 2000m, 1500m, 1200m, 800m, 400m either on track or XC

5000m Sets: 5-6 x 3 min, 1 minute recovery jog at maximum threshold OR

5 x 600m, 2 minute recovery at 3:00/km or better either on track or XC

1500m Sets: 5 x 300m with 100m in 60 seconds jog recovery OR

Maximum duration efforts @ 3:00/km or better on track with long recovery OR

800m Sets: 4 x 200m with 200m jog recovery OR

Maximum duration efforts @ 2:50/km or better on track with long recovery OR

Short Lactate Step Down Intervals of 600m, 500m, 400m, 300m, 200m with 90 seconds walk/jog recovery on XC surface

Power: 300m hills on moderate incline, high hips OR

150m hills moderate incline, high hips, weekly (alternate with 300m hills)

Maximum threshold running of 15-30 minutes

Track or road races

PLUS Long Runs of 75-120 minutes

ACT Masters Track : 3000m, 800m Handicap

On track for the 800m handicap which doubles as Higgins Memorial and Pennington series events. I used the earlier 3000m as a warm up with strides in the straight, just over 12 minutes.

The 800m handicap was chaos as usual. There was a +4.2m/s wind in the home straight for the sprinters earlier. It wasn't so bad when we were running. We were giving front markers over a minute head start. I got out quick to give myself a chance at catching everyone. I caught Kathy with 200m to go and couldn't quite get onto John's heels. We still had Corrie to catch as well. Steve got onto mine with 100m to go, I had to settle for 3rd place.

I think I've done enough now to keep both the big trophies on my mantle again for the year (Moore and Pennington). I have to wait for February to confirm the Pennington series.

That's it for me and track racing for 2016. I can get back into hard training again for January 2017 when I turn 55 and go up an age.

Monday, December 5, 2016

Stromlo XC Intervals : 4 x 200m Lactate XC Intervals ; 3-4 x 600m XC Intervals

Yesterday with Steve at Stromlo a short set of intervals in preparation for an 800m race on Thursday. I have a tight back and hamstring from laying pavers on weekend, was only going through the motions until it resolves itself.

The set: 2500m warm up, 5 x 100m strides, 4 x 200m with 60 seconds recovery, 1500m warm down. Splits for Steve all around 32 seconds on flattish grass section, one direction slightly quicker than the other.

Of me: Sunday long run 85 minutes. Monday as above, 55 minutes afternoon.

Tuesday XC intervals at Stromlo at slower than normal pace due to hamstring concerns. Helen was there as well, only in training shoes, also slow until she tried my spikes. I got through the session fine, not quite at full pace in my 3rd effort.

The set: 2600m warm up, 5 x 100m, 4 x 600m efforts with 400m jog recovery, 1500m warm down. Splits: (Me) 2:19, 1:57, 1:46, 1:51 (Helen) 2:33, 2:27, 2:23, 2:17. 5th effort I was in trainers, Helen in spikes.

Keith ran 2km, 3 x 100m strides and 2km. That was his 2nd run for December, in recovery mode.

Steve did his set of 3 x 600m efforts earlier today when it was very wet. Splits all 1:48-1:49 which is very solid in those conditions.

Friday, December 2, 2016

Stromlo XC Intervals : 7 x 3 minutes ; 600m,500m,400,300m,200m

At Stromlo XC circuit this morning with Steve and the gang. Weather partly cloudy, no wind.

Set 1 (Steve): 2500m warm up, 5 x 100m, 7 x 3 minute efforts with 100m jog recovery on undulating circuit, 2000m warm down.

Set 2 (rest of crew): 2000m warm up, 5 x 100m, 600m, 500m, 400m, 300m, 200m with 2 minutes walk recovery. I paced set at 3:50s/km until final 200m effort in 30 seconds. 2500m warm down.

ACT Masters track program has been released, I can plan. Track resumes 19th January after Christmas break. Major races start on 23 February with 10000m and run until 30 March with a Mile plus 800m,1500m and 5000m championships. I'll race a 10km or Half Marathon on first weekend in April. I'll keep the racing block going until end of April.

Thursday, December 1, 2016

ACT Masters Track : Mile, Long Jump, 3000m

More fun at the track yesterday. Weather was awful early for hay fever sufferers and distance runners, good for the sprinters with strong hot winds blowing rubbish out of the trees. By the end of evening it was perfect for running with no wind and cool.

In the mile almost everyone had a sore throat and/or hay fever at race end. Times on the slow side.

3000m had a few starters including Steve and myself. Steve took the load for the first few laps while I warmed up again. Steve ended up with 10:18ish, 10:02ish for myself. I felt very good once I got going.

In between Mile and 3000m I did a few long jumps for fun. No damage done. Earlier I did a short set including a few 100m efforts in 14 seconds.

Next set on Saturday on grass at Stromlo. Next Thursday will be Higgins 800m Handicap and Pennington 800m Handicap combined in same race. I'll be doing a few short 200m sets getting ready for that.

For the 23rd straight month I've averaged 110/km per week. It's part of my discipline and part of rarely being injured, mostly staying on the safe side of the fence.

Tuesday, November 29, 2016

1500m Set : 3 x 600m

This afternoon with Steve and Helen at Stromlo. It was warm and some wind.

The set was short: 4000m warm up, 5 x 100m strides, 3 x 600m with 400m jog recovery, 1500m warm down. I did more earlier and later in the day.

Splits: Helen: 2:19, 2:22, 2:22

Steve: All 1:47

Me: 1:44, 1:44, 1:41. It was into a block head wind last 200m.

Helen her 2nd best set ever of this type on this surface, last week was better. Steve very solid and quicker than he has been doing, this time with more recovery. Me, that tops last week, all the splits quick and final effort my best ever on this surface.

Last day of the month tmoz, I'll do just enough to average 110km/week every month since January 2015.