Another 3200m down at 33:05 pace. A wee bit bleak, cold and a wicked breeze. Having to wear tights now on a regular basis...maybe I need to leave work an hour earlier when the sun is still up?
Kathy's birthday today, Helen looking like she's recovered from the half (just jogged in the bush with us, Roger on velo and Jaffa).
Next Sunday I get to run flat out in the ACTVAC XC handicap. The course suits me with a nasty climb to finish. If the handicap is fair I should do well.
Only weeks away from Gold Coast Half and immediately after Tour de France...looking forward to some warmer weather already.
Tuesday, May 21, 2013
Saturday, May 18, 2013
Long Run
Another cold morning, this time watching the Canberra Half and supporting friends. All up 20km having missed the first loop and added another loop after watching. The first 20 minutes were at threshold as I made my way to the 10km mark alone and with a clear road ahead of the others.
Loads of good results there on a perfect morning for running. Post race a brunch with Minnie and Helen at Manuka.
Loads of good results there on a perfect morning for running. Post race a brunch with Minnie and Helen at Manuka.
Friday, May 17, 2013
Long Tempo XC Intervals @ Stromlo
After an easier week, greeted by a jack frost this morning with the grass covered in white. It was minus 4 when we began the set and minus 1 when we finished .
4 x 2000m with 1 minute jog recovery again all done by feel at tempo steady state. The splits 7:00, 7:00, 7:01, 7:02 show consistency and almost identical cumulative to last week. To be honest I felt better last week although it was much colder this morning. 19km in all for the session including warm p and pacing others.
Steve today (like me) more consistent than last week with a better cumulative but the fastest effort not quite as quick due to the cold and having to wear more clothes.
8am set: Emma, Maria and Kathy out there, similar to last week. The weather had warmed up nicely by 8am.
After an easier week, greeted by a jack frost this morning with the grass covered in white. It was minus 4 when we began the set and minus 1 when we finished .
4 x 2000m with 1 minute jog recovery again all done by feel at tempo steady state. The splits 7:00, 7:00, 7:01, 7:02 show consistency and almost identical cumulative to last week. To be honest I felt better last week although it was much colder this morning. 19km in all for the session including warm p and pacing others.
Steve today (like me) more consistent than last week with a better cumulative but the fastest effort not quite as quick due to the cold and having to wear more clothes.
8am set: Emma, Maria and Kathy out there, similar to last week. The weather had warmed up nicely by 8am.
Tuesday, May 14, 2013
Tempo Run @ 10km pace
A whole lot colder and windier today. We had 4 on track and all four who attempted completed the full 3200m. Kathy finally sounding better after a chest infection, Maria the calf issue moved to the hammy but it didn't stop her. Helen once again in rare form complained 44 minute pace was far too slow...she has a half marathon next weekend so taking it easy.
Keith at Bemboka reported in an improved set as well and is in fine form.
Of me: Used the same beeping watch at 20 seconds per 100m, ran just under 33:20 pace but the wind knocking me about most laps.
Keith at Bemboka reported in an improved set as well and is in fine form.
Of me: Used the same beeping watch at 20 seconds per 100m, ran just under 33:20 pace but the wind knocking me about most laps.
Saturday, May 11, 2013
Mothers Day Classic Fun Run Canberra
Minnie, Bella and I spent the morning supporting some mothers out there. What a great day and huge turnout.
5km: Helen 21:09 1st W50, Janene 23:25 2nd W40, Jack (son of Helen) 25:58,
10km: Michelle 40:27 2nd W40, KT 43:12, Missy 47:59
Of me: A bitsa day...two runs and 20km in total.
P.S. APS United won Round 2 M50 AthsVic XCR 13 Sandown Relays...well done lads. Looking at the splits this team will be near impossible to topple in 2013.
5km: Helen 21:09 1st W50, Janene 23:25 2nd W40, Jack (son of Helen) 25:58,
10km: Michelle 40:27 2nd W40, KT 43:12, Missy 47:59
P.S. APS United won Round 2 M50 AthsVic XCR 13 Sandown Relays...well done lads. Looking at the splits this team will be near impossible to topple in 2013.
Friday, May 10, 2013
Long Tempo XC Intervals @ Stromlo
Another perfect morning out on the grass. As usual the set with Steve started at 7am and very nippy but warmed up nicely for the 8am set with others.
4 x 2000m with 1 minute jog recovery again all done by feel at tempo steady state. The splits 7:05, 6:56, 6:59, 6:56 show consistency and improvement again on previous weeks. I feel as if I am ready to race again now although I have another month to go until my first planned test in Melbourne with the XCR 13 series 16km at Brimbank Park for APS.
For comparison again: (732,728,717) three days after Nationals ; (717,708,707,706) five days after Nationals; (731,731,737,749) six days after half marathon ; (722,716,728,729) thirteen days days after half marathon ; last week (7:22, 6:58, 7:00, 7:02) 20 days after half marathon.
Steve today another improvement on previous weeks, again able to maintain form throughout the session for the third week straight (7:37, 7:30, 8:00, 7:30). That's 3 efforts quicker than last weeks best of 7:46.
8am set: Helen (8:55, 8:55 and saving something for Mothers Day Classic), Maria (9:00, 9:15), Emma (8:15, 8:15) and Kathy a little slower having almost recovered from a chest infection.
In Bemboka Keith (7:52, 7:46, 7:44, 7:48) on a flat road means we are all on the same plan.
The post session brunch was delightful in the sun.
4 x 2000m with 1 minute jog recovery again all done by feel at tempo steady state. The splits 7:05, 6:56, 6:59, 6:56 show consistency and improvement again on previous weeks. I feel as if I am ready to race again now although I have another month to go until my first planned test in Melbourne with the XCR 13 series 16km at Brimbank Park for APS.
For comparison again: (732,728,717) three days after Nationals ; (717,708,707,706) five days after Nationals; (731,731,737,749) six days after half marathon ; (722,716,728,729) thirteen days days after half marathon ; last week (7:22, 6:58, 7:00, 7:02) 20 days after half marathon.
Steve today another improvement on previous weeks, again able to maintain form throughout the session for the third week straight (7:37, 7:30, 8:00, 7:30). That's 3 efforts quicker than last weeks best of 7:46.
8am set: Helen (8:55, 8:55 and saving something for Mothers Day Classic), Maria (9:00, 9:15), Emma (8:15, 8:15) and Kathy a little slower having almost recovered from a chest infection.
In Bemboka Keith (7:52, 7:46, 7:44, 7:48) on a flat road means we are all on the same plan.
The post session brunch was delightful in the sun.
Thursday, May 9, 2013
AIS Short Intervals @ 5000m pace
Lots of distractions for the session including some sort of track camp, must have been 100 younger athletes out there from interstate. They largely left the inside lane free as the groups warmed up which was good for me as I was having a 'flat' day from all those kilometres in the legs. 1200m (3:45), 800m (2:30), 800m (2:30) with 200m walk recovery. I found I had to relax more to get the speed out as there wasn't much force going into track from my weary legs...still another set done and no races in sight for another month.
Looks like next week will be our first taste of almost winter and it has been a long time coming. The weather has been great and will make the most of it on the weekend.
Looks like next week will be our first taste of almost winter and it has been a long time coming. The weather has been great and will make the most of it on the weekend.
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