Tuesday, October 21, 2014

Long Run Arboretum 18km : Gough Whitlam : No d'feet

Today a long run in the Arboretum. Felt pretty good, ran faster than I needed to, saw Maria, Gabe with broken wrist and Tori on the long straight doing their long intervals.

Steve otherwise absent this week did 5 x 3 minute efforts at 3:27/km.

Gough Whitlam died today. I was someone of not voting age in his electorate of Werriwa when he came to office as Prime Minister...vale Gough.

Keith had his paddock mowed...this is what he trains on in Bega.


No d'feet...a bit of a blast from the past...how things were when adults were innocent enough to be children. Three videos go together.

Monday, October 20, 2014

AIS Track : Short Lactate Intervals : Keith in Bega

Keith in Bega 5 x 300m (58,58,55,58,57), 2 x 200m (38,36), 100m (17) on dirt track.

AIS Track: Helen and I did 600m, 300m x 3 with 100m recovery. It was very windy and cool once again. Loads of children everywhere which is good and chaotic. I paced Helen in her set at 4:00/km. She was well under schedule on her set 5:47 total for 1500m.

Of me: 4 x 100m (finally got in the 14s without straining, the Sunday hills helped). Cumulative of 4:25 for the set. Still plenty of work to do but my first set in the 2:50s/km.

Kathy did a similar set in Sydney. Kathy, Helen and I will all do the Pennington Handicap 1500m on Thursday. We should all come together somewhere in the last lap.

Saturday, October 18, 2014

Long Run incl 10 x 80m power hills : Weston Creek Fun Run

Long run this morning down to the lake and towards work on bike path. Loads of bikes out there. I had in mind to do some hills on a short and steep little climb (where I first realised my ankle was super dodgy four years ago). There were too many bikes so I used the road along side...same gradient but no bikes or cars. In the end a continuous 90 minutes with 10 x 80 metre power hills. Started at 13 seconds and was down to 11 seconds by the end of the set, almost flat out.

Steve did Weston Creek Fun Run today. 3rd place in 21:46, an accurate 6km. Adrian Kennett 2nd passed Steve with 500m to go. Young Joshua too quick for most in the ACT these days the winner. I usually do it for the great spot prizes but not today. It is a slow course, all up for 2km and with some sharp dead turns on concrete at 90 degree right angles. The last kilometre again all up to finish.

Of me: Track this week. A handicap 1500m on Thursday with the possibility of a 3000m / 5000m at 8pm in nice conditions for running. A shame I have to do the 1500m really but there is a huge silver pot up for grabs in the 3 race series (800m, 1500m, 3000m). Kathy is my biggest rival aged 60+ and running really well. As her mentor I will get her to do the same set as me on Monday or Tuesday. I'm not confident over 1500m now so the set will be 1000m, 300m, 200m on short break of 30 seconds. If I can get through 1000m under 3:00 I will be a little more confident. I have to give Kathy 75 seconds head start. Kathy will run the entire race in lane 1. I will have to run around 4:40 mostly in lane 2. If I get through the 1500m without burning too much petrol I will run a late 3000m / 5000m as well. Glorified training session #2.

Friday, October 17, 2014

AIS Track : 2000m, 3 x 1000m

Perfect weather again, cool, no wind, blue skies. The set: 6.5km warm up, 4 x 100m, 2000m, 3 x 1000m.

The splits:
Keith: 6:50, 3:25, 3:23, 3:18
Helen: 6:36 (1600m), 4:08, 4:09
Me: 6:25, 3:07, 3:07, 3:07

Maria and Julia also did some of the efforts. Emma did sprints with Garry the Rabbit. I paced Helen in the 1600m.

Of me: 90 minutes long run yesterday. I had to work off a birthday lunch. Today pretty much the same 5000m pace as I have been doing. I was tired in the 2000m from yesterday the long run. No niggles today. Another run in the afternoon today, a long run tmoz.

Thursday, October 16, 2014

ACT Masters Athletics : 3000m

The cold and windy weather during the week continued for opening track meet. On the cool side at 14 degrees with wind gusting to 40kph increasing the chill. The times were always going to be on the slow side.

Results: Me 10:06, Steve 10:09 (even paced 3:20/km, slowed slightly in 2nd half) ; Keith 10:37 (3:18,3:42,3:35); Emma 12:27 ; Helen 13:15 (4:17,??) ; Kathy 13:32

Of me: I had two niggles from the Tuesday track session. First a right calf spasm, second a right groin strain...both due to training in the cold and wind and even after warming up for 45 minutes. On Wednesday I ran long in the Arboretum for 95 minutes. The groin flared up on the last 45 minutes and had to run slow. The calf was fine. At track I didn't do any strides in the warm up and ran 2-3 laps slow in the 3000m to get the body warmed up and ensure the groin wasn't a problem. I did one faster effort of 150m to go from 4th into the lead to be rabbit for Steve. The niggles should be cleared up by Saturday to let me do a full set. No further damage done at track.

Next week at track will be a 1500m handicap race and the following week the One Hour run. No real races for me until November.

Tuesday, October 14, 2014

AIS Track : Keith on treadmill

Yesterday Kathy and Helen did 5 x 300m at AIS track. The weather was better than today.

Keith did a 1500m on treadmill at 16.6kph, increasing to 17kph in the last part. The weather there was too appalling for anything else.

AIS track today was 8 degrees and wind gusts to 60kph. Steve copped the full brunt of the wind. His 1000m tempo splits: 35,40,37,40,37=3:11 A full 3 seconds slower each 200m into the wind.

I ran a half an hour earlier in less wind but just as cold. 4 x 100m, 1000m, 6 x 100m. My 1000m effort felt quick but the numb fingers couldn't hit the start button so I really have no idea what time.

Saturday, October 11, 2014

Long Run Arboretum

93 minutes on my hilly course in the Arboretum. Triathletes running in the opposite direction  all strung out and very fast...I was running very slow. Another easy trot this afternoon taking the total to 2 hours and 120km+ for the week.

It will rain tmoz and be windy, a little cooler for most of the week. Next session on Tuesday. It will be 1000m as close to 3:00 I can get fighting the wind. Lactate set will follow 5 x 300m, 100m jog recovery.