Thursday, December 18, 2014

ACT Masters Track Season Finale 2014

Jimmy the Santa Elephant ; Emma and Helen tagging in the 100m walk relay.

WOW what a great evening. It started with Jimmy as an elephant (previously Borat and Frog singing Rainbow Connection...a big step up:-)Everyone was happy. I had many good conversations.

The two legged long jump, one legged triple jump, left handed shot put, 100m walk relay, 100m President's Handicap, some other running, supper and pizza to finish.

Of me: 2000m guess your time. I guessed 6:16 in perfect conditions, add 10 seconds for the 39kph wind which was consistent all evening, add 5 seconds for running in lane two and passing an elephant twice=6:31. I rounded it down to 6:30 and ran 6:31...doh, lost by 0.07 seconds to Ruth who won the bottle of wine. I was near flat out for 3 laps, re-calculated the maths on lap 4 (slowed), big kick in the home straight.

3000m: Wind was still 39kph, held 3:20/km for 6 laps despite the wind, one very bad lap, last lap OK. 10:10. All up a good evening. 20km done (ran from home and back to track).

Next up...not much. I've started the process of consistent 120km+ weeks. Six weeks will give me great shape again, all the sessions.

Results from tonight as soon as they are up. Keith had stomach cramps but did well to hold off V.

Monday, December 15, 2014

AIS Track : Direct Preparation for 2000m, 3000m

Last track meet of the year on Thursday. On offer is a 2000m to guess own time early and a 3000m / 5000m late. Highlights of the program are the Presidents Cup Handicap 100m and a 100m walk relay. Santa will be there with presents. Supper will be consumed post-events.

Today a very similar set to last week except the pace up a notch. Steve is on holidays so I had Kathy and Helen to race around the track. We all did the set together with chasing start, not paced.

The set: 2.5km warm up, 4 x 100m, 1000m (Me 3:02 ; Helen 3:59 ; Kathy 4:28), 3 x 400m (Me 70,68,66 ; Helen 88, 86, 84 ; Kathy ?), 2000m warm down, myself an extra 1000m with Bella the dog. Helen her best set of this summer, had a ski accident early in the year. Kathy two weeks back from Nepal, also has a chest infection.

In Bega Keith did the same set on grass. His 1000m in 3:25. Hard to compare as Keith was on a glorified paddock. Keith ready to start a hard phase again.

For me on Thursday track: 2000m guess my time is 6:16 (bottle of wine the prize if I guess right, no watches). I have won with 4:00 pace before...no challenge as that is locked in from pacing the girls. Late 3000m, my fastest for this summer? I think I can do that, the chest a little better today.

Saturday, December 13, 2014

Training Overview : 2014-2015 Update and Review

I haven't changed a thing since I posted this in April this year. I set out the usual plan to get me to two places: 1. In great shape for Australian Masters Athletics Championships in April -- 2. World Masters Athletics Championships in August. I've used this with good success in the past 7-8 seasons. Sometimes things go wrong along the way, sometimes I make mistakes, sometimes I have bad luck, sometimes things go really well. For the most part things have gone well when it mattered. If things do go wrong along the way my head doesn't get down...I just go back to the plan and work hard.

So what went wrong? This November I got a head cold / chest infection. Last November I had broken ribs. In November 2010 I destroyed a piece of grissle that hold my left peroneal tendons in place. In March this year I wore the wrong spikes in the AMA 10000m, had a great run but damaged my left achilles tendon. Time to move on from my most recent misfortune.

Today two runs, 90 minutes in the Arboretum (running hard on steeper hills), a 30 minute loosener late in the day. My first 120km+ week since before City2Sea

Preparatory Period 2
Mid December-Mid January
Aims to develop: Maintain aerobic fitness during Christmas break...and turn head off from racing...eat Christmas pudding

Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue

LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once

Long intervals: 6,5,4,3,2,1 min, 1-2 minute recovery jog at upper mid threshold, effort=8/10, weekly once

5-6 x 2.5-3min, 1 minute recovery jog at upper mid threshold, effort= 8/10, weekly once


Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once

150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once (alternate with 300m hills, either weekly)

All sessions begin and conclude with stretching and 4 x 100m strides

Plyometrics, strength training, core stability, yoga optional

Training Overview - Direct Preparatory Period 2
Direct Preparatory Period 2
Mid January - February 28
Aims to develop: Aerobic endurance, race pace, specific speed, power, rest for minor races

Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue

LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once

Race Pace Lactate intervals: short (or step down) intervals at race pace, effort=9/10, weekly once-twice

Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once

Race Conditioning: Track races, effort =9/10, weekly

Power: 150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once

All sessions begin and conclude with stretching and 4 x 100m strides

Plyometrics, strength training, core stability, yoga optional
Training Overview - Competition Period 2
Competition Period 2
March 1 - April (end of track)
Aims to develop: Competition organisation, peaking for ACT and National Championships

Training Goal: Sessions with high intensity, recovery runs and targeted sessions in between races to reach season race goals

Race Pace Lactate intervals: short (or step down) intervals at race pace, effort=9/10, weekly once-twice

Long intervals, long recovery: 400-2000m with long recovery at race pace, effort= 9/10, weekly once

Race Conditioning: Track races, effort =10/10, weekly

All sessions begin and conclude with stretching and 4 x 100m strides

Plyometrics, strength training, core stability, yoga optional

Friday, December 12, 2014

Stromlo XC Intervals : 5000m, 2500m

I had Keith from Bemboka as training partner this morning (7am) in place of Steve and Jane who are absent on holiday for a couple of weeks. Last evening we had a Christmas party with most of the 8am group and partners (18 all up). It was an absolute hoot...great food, fun and people...we were all seedy this morning and all made the training.

7am set: 2000m warm up, 4 x 100m, 5000m by intervals of approx 4 minutes with 100m float in 30 seconds, 2500m warm down. Net time for me 17:20 pace. 18:15 pace for Keith, similar to his 5000m on track last Thursday. For me absolutely flying on lap 1. On lap 2 the chest filled with fluid again so was much slower as I can't get enough oxygen in. I will have to do intervals with longer recovery until the chest goes completely clear.

8am set: 2500m warm up, 4 x 100m, 2500m by intervals of approx 4 minutes with 100m float in 35 seconds, 2500m warm down. Maria was 10:30 net, Gabe 11:00 net, Roget quickest with 10:15 net. I paced them at 4:10/km on the flatter sections. All have shown great improvement over the last few weeks. Since moving back to Stromlo from the trails at Bruce Ridge they have gone from around 25 minutes for 5000m to potentially sub-21 where they have been in the past. Very encouraging.

At Stromlo the hill loop is being extended and made much steeper. It may be ready for the World XC trials in January which will make it super tough.

Brunch was at Little Oink, great for Bella as she got a sniffing walk from home and plenty of left-overs.

Thursday, December 11, 2014

World Masters Athletics Championships Lyon 2015 : Update 5

A new and hopefully final schedule has been released for the 2015 WMA Championships in Lyon. Key points for the distance events for Men 50-54 and younger: Cross Country August 4 ; 5000m August 7 ; 10000m August 10. The cross country, 10000m and 5000m events are all in different locations. The cross country starts a day earlier than the preliminary schedule. Gap between the events is reduced to 2 rest days for each event. The 1500m (heat and final on different days) is scheduled in the same pattern after the 10000m. I didn't enter the 1500m and won't do so. The half marathon / marathon are scheduled August 16, not doing that either.

Upshot: I gain three extra days after the championships for more holiday (now 12 days). To make the most of it I changed to lease car Renault Kangoo (camping car, can fit bikes) rather than TGV train so I can see more of Brittany before a week based in Saint Malo (hotel on sea). I moved the hotel booking in Lyon away from the train station and closer to the freeway and race venues for easier car parking and reduced the stay in Lyon to 6 nights. The hotel is 2km from the 5000m track, 1km from the cross country in Parc Parilly and 5km from the 10000m track.

Venues for the 5000m and 10000m are boutique tracks, not the main stadium in Parc Parilly. They are only 6 lanes and the only track races at the venues that day. At this stage M55+ races for 10000m and 5000m are a day earlier. It may change when the entries roll in and final numbers allocated?

ACT Masters Track : 3000m / 5000m

Not so good weather last evening and not many turned up. It was raining most of the meet and blowing a gale from the south-east. I stayed at home until I had to, just as it stopped raining and started drizzling. When the sun set the gale turned into a strong wind.

First up a leg in the 4 x 1500m relay with Helen and two others. There were only two teams and it was a close contest. Helen ran 6:17 leg 1, I did 5:32 leg 3 as a warm up (got quicker each lap) and set up the final leg with both teams together. My team mate Steve held off Nigel in an exciting race.

3000m / 5000m: A few good runners turned up late, many in better form than me. M30 winner ran 16:07, 'bunch of three' ran 16:22. Keith ran 18:10. I was with 'bunch of three' which was a bunch of five. We went through 2000m in 6:32 which is slow but not surprising given the wind. I was just thinking about that and a possible time (16:25 my guess), looked up and Mr Orange had let go of the first two into the main straight headwind, Mr White ran around Mr Orange and chased the front two, I ran around Mr Orange, chased Mr White into the wind and just made contact turning into bunch of four. Next time into the wind I cracked and game over. I ran to 3000m and stopped my race in 9:59. 'Bunch of three' ran together until the end. Last lap was quicker.

That's it for me this year. I'll have a run next week but as of today I'm going back into hard work to rebuild the base over the Christmas Break. The tail end of the virus is still lingering. As with my co-workers who also have had the virus it hangs around for a few weeks. A long run today.

Monday, December 8, 2014

AIS Track : Direct Preparation Session for 5000m

Very warm and windy, the sun out...I found it overwhelming today and suffered a little heat stress post-session.

The set: 1000m at 5000m pace, 3 x 400m at 1500m pace, 2 x 200m at 1500m pace. Steve and I ran 3:10/km for the 1000m, 72s for the 400s and 36s for the 200s. I paced Helen through 4:10/km for 1000m and 4:00 pace for her 400m efforts. No 200s for Helen, she has a 3km effort in 2 days. Kathy ran a long warm up and 3 x 300m hills then off to a dinner.

The weather looks windy for Thursday but hopefully not as windy at 8pm. I will run 5000m.