Friday, August 28, 2015

Stromlo XC Fartlek Intervals : 2500m by Intervals

Stromlo XC circuit this morning. Cool, windy, cloudy, a bit bleak.

I slept in, managed 5km before others arrived including 7 minutes of short intervals and 4 x 100m strides.

With the girls and Roger followed 4 x 100m strides and 2500m by intervals of 4 minutes with 1 minute recovery plus 300m to finish off. I paced the efforts around 4:00/km. Brunch followed.

PM loosener was 35 minutes making 20km for the day.

Tomorrow ACT Masters XC handicap at Goorooyaroo on all up, all down course.

Thursday, August 27, 2015

Keith 6,5,4,3,2,1 minute intervals

Keith today on undulating dirt road 6,5,4,3,2,1 minute intervals. The dirt was a bit wet after the deluge of rain. Distances covered: 1600m, 1310m, 970m, 740m, 520m, 280m...that's good running. Recovery reduced from 90 seconds by 15 seconds each effort. Go Keith. Looks like a good season coming up.

Of me: Same run as yesterday on the hilly Arboretum loop, not hard on the hills.

ACT Masters draft program has been released. Not much happening before Xmas...might have to find some fun elsewhere. From late February for a few consecutive weeks looks good but runs out 2-3 weeks before AMA Championships in Adelaide...might have to find some fun elsewhere when track finishes in ACT.

Before Xmas possible another crack on the One Hour Track. I'm ripe for it now, can I wait until October? Highly motivated, I'll be looking for classy races wherever they are, especially November-December.

Wednesday, August 26, 2015

Long Run with Power Hills ; Keith Cold and Wet

This afternoon in decent weather a 75 minute run through the Arboretum on the hilly loop. After a 30 minute warm up ran all the hills very hard. All up 10 minutes of power hills with efforts ranging from 20 seconds to 2 minutes. Most of the efforts 1-2 minutes, 14 efforts all up.

Next up for me the Stromlo session on Saturday (if the magpie is not active). It will be interesting to see what times come out. On Sunday ACT Masters XC Handicap. It's an all up, all down out and back. Once again I'll be interested in the times to see where I am at.

Keith had a very cold and wet long run today up on the mountain. It sounds miserable, water everywhere.

Tuesday, August 25, 2015

Keith in Bemboka ; Steve in Canberra

Keith, the weather so bleak had to resort to wind trainer....good move. Keith still managed to keep the body ticking along, a session done via fartlek, it will be spring very soon.

Steve up in the morning after a BIG weekend. The set 3 x 1000m + 15 minute tempo. Better on comparison with a month ago. Not nice weather for running today. Windy, bleak and cold.

Monday, August 24, 2015

World Masters Athletics Championships 2016 Perth : Taper Week Booked

Format for the World Masters Athletics Championships 2016 in Perth is identical to Lyon as things stand in M50. Cross Country 26th October, 2 days break, 5000m 29th October, 2 days break, 1st November 10000m. I may enter the 1500m after that but unlikely to race except I could round off the week with no functioning hamstrings!! Or more likely could cheer on others and with no functioning hamstrings!!.

After my experience in Lyon for the distance races the first race run will be the best performance...thus the same as in Lyon will be a focus on Cross Country, get through the 5000m, back up again for the 10000m.

Working back from there I booked taper week on Rottnest Island in a bungalow. I've been to the Island a few times before and love the quaintness, especially when not schoolies time. Rottnest Island Marathon weekend may of may not coincide with the taper week. All the better if it does, I can have a romp in the 5km event if it does or not. I also started my Masters comeback there in 2007 with 2hr44m & 2nd in marathon 2007 with almost no running training, just on the bike. Always windy on the island, as will be Perth in the main stadium unless 8am start...so windy tactics come into it in the middle distance events based on the wind.

Venue for the 5000m and 10000m will be in the western suburbs of Perth on a boutique track. Warmer with less influence of 'the doctor'. Let's hope they have two water cannons and a drink station.

Meanwhile another home to work and back to home again. Just ticking off the days until I get some sleep and can say I'm not jet-lagged before trying a session.

Sunday, August 23, 2015

Back Home ; ACTVAC Half Marathon Results

Good to be back home again even if jet lag has set in. Today a run from home to work and back with some work in between. 18km all up.

Results from my friends yesterday in the Half Marathon. Shane 1:24, Emma 1:51, Gabe 1:53, Helen 1:47, Maria 1:45. A bit of a bitsa course, lots of dead turns, mostly flat.

Saturday, August 22, 2015

Keith in Melbourne

Down in Melbourne Keith ran 31:35 (45 second PB), beaten by Mark Purvis who is returning to form.

Next race for Keith and the rest of us Canberra Times Fun Run 10km in a fortnight.

ACTVAC Half Marathon on now. Good luck.