Tuesday, September 30, 2014

AIS Road 5100m by intervals ; Keith in Bega

AIS track booked until 430pm and blowing a gale, Steve and I opted for a quiet 800m road loop outside Bruce Stadium. The loop/square was four sided including an up and down (same up we used for the strides), two flats (one into a gale). The set: long warm up, 4 x 100m hill strides, efforts of 2000m, 1500m, 800m, 800m with short recovery (2min approx reducing to 30 seconds). Pace was just under or just over maximum threshold.

In Bega Keith did 5 x 800m on paddock (2:41, 2:45, 2:46, 2:53, 2:49).

On Sunday I head up to Goulburn for a 10km fun run. Not a course to get a time on, it has a monster hill climb at half-way (Rocky Hill). There is some money on offer which means there should be some tough competition. I did do the fun run twice more than a decade ago. Same big hill I know well, 20% gradient in places, but is an out and back now, not a loop.

That means Saturday session will be light and on track, most likely 5 x 300m intervals with 100m jog recovery or a 2000m tempo depending on how I feel.

Sunday, September 28, 2014

Long Run : Arboretum 18km

For most of the year I've been avoiding the steeper hills in the Arboretum long runs due to the sore achilles. Now with it almost perfect again I went back to my old circuit...until I saw a magpie. I ran in the opposite direction up to the visitor centre and back down. Another 5km this afternoon will round off this Canberran long weekend.

Saturday, September 27, 2014

ACTVAC Handicap 4km Bruce Ridge

Today the handicap a King or Queen of the Mountain event. The course among the toughest we use in races and have often used in training. An out and back course on mostly a rocky fire trail with quite a few technical corners and some very tough hills. It is basically down for 1.5km, up for 500m to the dead turn, down for 500m and up to the finish. Very warm and sunny, into a slight breeze over the last 1.5km.

Once again I ran flat out with nothing left in the tank. The first and last kilometre splits (3:19, 3:28) were equal to my fastest ever recorded on the course. The middle 2km was slower, either due to people traffic or a slightly different turn point in 2012. I felt like I was moving well the whole way. At 14:08 it was 5 seconds quicker than last year.

KT and Maria won silver on the short and long courses. King and Queen of the Mountain still up for grabs. Looks like M85 Merv has almost sealed the Frylink. My AST today 92.7% but I missed the July race so not eligible.

This afternoon a 10km recovery jog takes the weekly total to over 120km.

Friday, September 26, 2014

AIS Track 5 x 1000m ; Keith in Bermagui Fun Run 1st

Steve and I at the AIS track. The girls in the bush tracks. Keith in the Bermagui Fun Run...a busy day.

Steve and I after long warm up, 4 x 100m, 200m 34, 5 x 1000m with 600m recovery, long warm down punctuated by coffee. We had Garry the rabbit for company and chats. Jane was on mtb doing intervals. The splits: Steve: 3:19, 3:18, 3:18, 3:16, 3:12. Steve had his watch set on 20 sec/100m or 3:20/km.
Me: 3:04, 3:07, 3:07, 3:07, 3:06. I had my watch set on 19 sec/100m or 3:10/km.

Most important was to find a rhythm of the track, refine some technique, stay relaxed and treat as a 5000m race, not a 1000m effort. For both of us it was very good. I should have no trouble running sub-9:30 first up in similar conditions and Steve sub-10:00. All the training on the grass has been beneficial. I wish we were still there at Stromlo but I can't afford to lose any more blood to that magpie:-)

The girls and Roger on the bush tracks did 5 x 3 minutes with 30 seconds recovery. ACT Masters handicap XC tomorrow at the same venue, so a light one for them.

Keith in Bermagui won a 5.4km fun run by 4 minutes as the oldest person in the race (M55+). His time 19:23 which included two hills and a variety of terrain surfaces. That's great running by Keith and well deserved. He is looking to break the ACT M55 record this year as well as some other distances. They are tough records given the talent a Deek inspired Canberra had in the 1980s.

Of me: 19km this morning, another 5km after the AFL grand final this afternoon. Tmoz the ACT Masters handicap, a King/Queen of the mountain event. I will go flat out having saved some energy from today's set. Another 24km tmoz.

Thursday, September 25, 2014

AIS Track : 3000m by intervals

First time back at the AIS track for a while. It was cold and windy. After a long warm up out in the bush and some strides Steve and I did another glue session. If the weather was better it would have been a harder set. Instead we will try that on Saturday morning in better weather. To enable us to do a good set on Saturday we were limited to 3000m today (recovery time at 1500m per day).

I just ran by feel at maximum threshold but with better technique than the grass and no hills it felt very easy. My splits: 79,79,19,33 (float recovery 100m),78,79,19,38 (float recovery 100m),79,40,77=10:24 3000m gross,9:51 net. Steve 10:34 gross, 10:01 net.

Keith in Bega ran 3 x 800m in 2:45. Keith does a Fun Run in Bermagui on the weekend of 5.5km. Good luck Keith.

Tuesday, September 23, 2014

Tan Relays : The Movie



Stromlo XC 5km by lactate intervals ; Keith in Bega

A slight change to the Tuesday 5km glue session. Still 5km, ran 4 x 900m + 1 x 1000m with 100m jog in 30 second recovery between efforts. Also front loaded the efforts with more speed to make it a true lactate session with each effort slower than previous as the lactate grew. The circuit up 400m, down 200m, 300m flat. My 900m splits: 2:52, 2:55, 2:59, 3:02, 3:04. Total time: 17:15 including recovery, 16:31 5000m pace, roughly 15:41 pace on track. Steve was 18:00, 17:15 pace, roughly 16:25 pace on track and also front loaded the efforts with speed and lactate.

Looks like the magpies are upset with missing the AFL finals, needing some September action decided to take it out on Steve and my left ear and cheek. That's after I cleaned all the blood off! Needless to say we will go elsewhere until the magpie calms down.


Keith in Bega did 1000m, 970m and 950m with 30 seconds jog recovery all in 3:30. It was hot with a strong breeze.