Tuesday, March 3, 2015

Keith in Bega ; 4 x 100m, 4 x 800m, 4 x 200m ; Enlighten

Keith did his session on the grass Bega track just before it was mowed and they scared away the snakes. The set: 4km warm up, 4 x 100m (16.8,16.2,16.3,15.5), 4 x 800m (2:47, 2:46, 2:44, 2:52), 4 x 200m (36.0, 36.0, 34.6, 33.5). Looks like Keith is getting into form again...not many weeks to go for Keith as he will be Folk Festival not AMA Championships.

Of me: Another long recovery run in the Arboretum. I will have 130km in the legs again on Thursday for the 5000m on track. From there on in things will get quicker with 110km/week on the next two Thursday 5000m races before I begin a taper down to 85km or less by 10000m AMA Championships. I've dialed in all the sessions I need to do after reference to 2009. Nothing in life is that perfect but I have a good guide.

Enlighten doesn't need explaining in Canberra...for me it's a fight between the light and the asian noodles. It was pretty and frantic and enlightening.

Monday, March 2, 2015

AIS Track 4 x 800m ; 4 x 200m

Yesterday at AIS track, Steve and I early, others later. Sunny, warm and a stiff breeze.

Set 1 (Steve and I +Dale): 6km warm up, 4 x 100m, 4 x 800m (2:30, 2:30, 2:29, 2:29), 4 x 300m with 150m jog recovery (35, 35, 34, 34).

Set 2 (Kathy, Helen + myself): 2.5km warm up, 4 x 100m, 1000m 3:55, 4 x 200m with 150m jog recovery (42,42,41,41), 2.5km warm down.

The girls seem to have recovered well from their great efforts in Woman and Girls Fun Run and completed the session with no drama.

Of me: Very fatigued from a hard training weekend. I took no risks during the sets and ran well within myself. Just easy running until Thursday a 5000m effort.

Saturday, February 28, 2015

Women & Girls Fun Run 5km 2015

This morning a run to watch Women & Girls Fun Run 5km. I was late waking which meant 10km in 37:50 to make the start and 10km in 45 minutes to return home. I will need a 20 minute loosener this afternoon to recuperate the muscles.

As usual all our girls did great either winning or placing in their age groups. Sarah 17:58 and V 18:08 fought out the win. A special mention to both BA W40 21:12 and Nikki 1st W45 20:11 who are both my friends from way back in the 80s and ran awesome. KT 2nd W45 20:43, Helen 1st W55 21:18, Maria 2nd W60 21:56, Kathy 1st W60 21:48 who finished ahead of daughter Alison W30 22:15.

Some images of our girls from the day.

Friday, February 27, 2015

Stromlo XC Intervals

Steve and myself early this morning for set 1, others later. Warm, humid, track very soft and wet from sprinklers overnight, no breeze at all.

The set: 2500m warm up, 4 x 100m, 2000m 6:29(Steve 6:52), 1500m 4:49(Steve 4:59), 1200m 3:50(Steve 4:02), 800m 2:31, 400m 67, 1500m warm down/up then into set 2. The form keeps on improving, easily my best Stromlo set ever (-11 seconds) and very close for Steve. Both in great training form. Race results will follow.

Set 2: 3 x 1000m. Included Emma (3:30, 3:30, 3:40), Helen (3:52, 3:51, 3:50), Jack (3:47, 3:45, 3:49)and Kathy (4:08, 4:20). I set a tempo of slightly under 3:50/km for others to feed off. 1000m warm down. WOW for Helen and Jack, both PB sets. Helen down to her goal 5:45 1500m pace today.

Tomorrow Women and Girls Fun Run 5km for the girls. Course by the lake out and back. Always a great morning to watch and cheer on. Almost all of the girls in Canberra will be running.

Keith 4km warm up, 5 x 110m, 4 x 1500m (750m up, 750m down). Splits: 5:31, 5:34, 5:34, 5:43. Cows on the road all session must be a nuisance. 4km warm down.

Of me: Only 130km this week and an average 130km per week for the month of February. That's 10 weeks at this high volume since late December. All indications are race form will be good when I reduce the volume and add in some special sessions.

Next race: 5000m on Thursday night. I will give some thought to running a solid 1500m before the 5000m as it is a club championship. Will see how the Monday session on track goes first and look at the weather.

Thursday, February 26, 2015

ACT 5000m Championships

Weather 21 degrees, wind 34kph reducing to 11kph during race (into face in home straight), very large field of all ages and speeds.

No results as yet. Roughly Me: 16:42, Steve 17:31, Keith 18:18, Dale 20:25, Kathy 22:17, KT 12:13 in 3000m. Promising for all of us, around 40-50 seconds away from what we will all do this season. Helen ran 6km BBQ Stakes, her quickest in a long time.

Of me: Pre-event did my usual daily protocol of diet, stretching and rest. I will be taking all the four consecutive 5000m races seriously as I build the form, aiming for 10 seconds better each week. Volume in last 7 days was 131km, down from a peak of 142km a few days prior. It will reduce to 80km in the final two weeks before AMA Championships.

The race: A fast split start, 36? competitors. Athletics ACT using the race as their championships, ACT Masters Championships in three weeks. As usual with the ACT Masters races we would be running in lane 2 for most of the race. Some very slow runners in the mix. After 150m I had slipped onto the tail of eight 14s-15:30 runners, daylight between me and the next runner. The wind was strong in the main straight, I had to be alert no to drop off. 800m 2:27, 1000m 3:05, 1200m 3:47(lost contact), 1500m 4:41, 1600m 5:05, 2000m 6:29 (fading), blocked out all noise, shut eyes and raced home with what I had left, not pretty.

Most of those I talked to were happyish with their results and positive for the weeks ahead.

Monday, February 23, 2015

AIS Track 4 x 800m ; Pacing Session 800m / 1500m

Hot again, full sun, just a breeze, very sticky. Steve and I early, Helen Kathy and Dale later. All of us running AMA track championships in a few short weeks.

Set 1: 6km warm up, 4 x 100m, 4 x 800m (one more effort than last week) Me: 2:29, 2:28, 2:27, 2:26. Steve: 2:30, 2:30, 2:31, 2:35

Set 2: 2.5km warm up, 4 x 100m, Pacing for Kathy and Helen at 5:45 1500m pace. Helen 900m, Kathy 700m, Dale 800m. Pacing at 2:50 800m pace. Kathy 400m, Helen 500m, Dale 1000m. 4 x 200m all in 41 seconds to finish. 2.5km warm down.

Good news for all of us. Dale another set up. Kathy and Helen both showing signs they will be competitive for medals in AMA. Steve stronger and quicker than last week, not helped by me dragging him out too quick, nor the athletes running the wrong direction repeatedly in lane one, nor the Chinese javelin throwers jogging in lane 1 with headphones on.

Of me: 140km last 7 days. That might be a top for me in volume as I will schedule an easy day on Wednesday. My set great again, totally in control, fluent, relaxed and with some spring. It will be just easy running until Thursday evening the 5000m at 7:50pm. Weather looks good at this stage. I'm short of top form but should be in good form although not well rested. See what happens on the night.

Saturday, February 21, 2015

ACT Masters Handicap Frylink 3km

Previous times on course: 2013 10:29, 2014 10:29...2015 10:06

Splits: 3:08, 1:41 (dead turn); 1:47, 3:29. The course basically all down then all up with 1 dead turn and 10 right angle turns on concrete / bitumen path, sometimes grass or a gutter on the way back passing competitors.

Once again very happy with my form given all the hard work and with 2kg+ still to lose. Post run coffee locally with maybe 30 people. Lucky to fit us all in.

This afternoon a long recovery run of 80 minutes in the Arboretum when the sun loses it's sting.