Sunday, April 19, 2015

Keith in The Pie Shop

Keith now has two choices...the famous Bemboka and the high altitude Nimmitibel.

Nice to see Erwin again at Merimbula ParkRun for Keith who did a session similar to us, 10km all up. 2000m intervals. Today was a long 2 hour run at 1200m asl, not so far from home up on Brown Mountain...will have to check it out in spring. Snow is coming soon.

Not much to report from me...130km last 7 days, long recovery run, short loosener. HalfChat fartlek tmoz if there is anyone to chat to. The weather has turned here. If the running is not done by sunset it gets difficult.

Friday, April 17, 2015

Stromlo 3 x 2000m

Very wet yesterday made for a wet Stromlo this morning. It was still drizzling on the warm up but stopped mid-session. Just Steve and myself today. Everyone still in Europe or on the coast. Also at Stromlo KT and girls doing own thing.

The set: 2500m warm up, 4 x 100m, 3 x 2000m with 150-200m jog recovery, 2500m warm down. Splits: Steve all around 7:15 +/- a second or two. Me 7:01, 6:56, 6:58. Both of us at maximum threshold without going lactic.

It took me until June last year until I got to this level having not recovered from Marathon de Paris. As I recall I was chasing Steve for a long while. We were both solid today. Next week will be 4 x 2000m.

This afternoon an easy recovery jog and some stretching. Tmoz a long recovery run. Still around 130km for the week.

Wednesday, April 15, 2015

Long Run with 5 x 2 minute Power Hills

The lurgy still present, a long warm up followed by 5 x 2 minute Power Hills with jog back (equal time) recovery. All done on soft gravel surface after rain, the gradient mild, becoming more steep in the last 60 seconds. Return home warm down. All up 75 minutes or 17 kilometres. 130km last 7 days.

Last words on Marathon de Paris in moving pictures. I'm done with the marathon, probably forever but if had had to jog one it would be here.

Monday, April 13, 2015

Looks like the tomatoes are cactus

First minor frost for Canberra 2015 expected 20 April...better pull up stumps in the garden, plant some silverbeet or Swiss Chard.

Today our first attempt at the Half Chat Fartlek...it seemed to work so will book that in as session #3. Session #2 2000m intervals, short recovery. Session #1 2000m, 1500m, 1200m, 800m, 400m short recovery. There will be some different sessions but that is the core for a month or so.

Next race Puffing Billy Great Train race 13.5km in early May. Virus still present. Slightly sore calf. Well into 2nd week of 120km+ new training block. I expect April will be my 4th consecutive month average of 120km+ (1st time since 2010)...only had a few easy days into AMA Championships. Steady as she goes.

Sunday, April 12, 2015

Marathon de Paris 2015

Yesterday afternoon we watched Marathon de Paris from home on the TV. Maria 3h31 3rd W60, Jeff 2h52, Elle 3h34, Tori 3h58, Roger 4h15ish. It was great watching and well done to all who trained so hard. We kept in touch with Pete during the race via SMS and later on Facebook along with all our friends also watching from afar. Michael, Bob and Carolyne were there also and had an awesome week.

Wednesday, April 8, 2015

Australian Running Festival 10km Preview & Wash Up

Saturday morning at 7am...that makes it a super early start to the day and possibly very, very cold (I'll remember the gloves) and no wind. A course with loads of turns (including a dead turn at 6km), some long drags, some pinches to get over (just after 1km and between 5-7km), slight up to the 9th kilometre. Everyone will get a chance to see each other as the route retraces itself. I wouldn't call the race quick but it must be faster than Canberra Times Fun Run. Let's hope someone has measured it! (I would think so, no excuse really with that dead turn in the middle of nowhere).

Of me: I'll be running it flat out although I don't expect too much. Still very much with the remnants of the lurgy...anything under 35 minutes would be a bonus. I do have new racing shoes to wear so that will be a bonus. Last two days have been 80 minutes or 17-18 kilometres with lots of coughing up muck. I may run to work and back tmoz...also 17-18 kilometres total.





As predicted the virus too much to conquer today. Winning 3 males all ran 31min low, winning female Sophie just in front of me. My splits: 3:37, 3:13, 3:25, 3:26, 3:43, 3:33, 3:48, 3:40, 3:49, 3:33 = 35:50. Dale and Helen both broke 45 minutes. Course surprisingly slower than Canberra Times Fun Run. Don't know anyone who had a garmin on it. Very slow near the turn.

I had on óh oh' moment when I saw the 1km split, next 3km OK, working very hard but with good rhythm, like last week in the cross country when the chest and nose filled up with gunk my race was basically over. Stopped for a drink at 7km, threw away the car keys at 9km and had to retrieve...other than that flat out, that's all I had in me.

10km loosener this afternoon. Tmoz a long slow run to make up 120km for the week.

Monday, April 6, 2015

AMA Championships Behind The Scenes