Long Intervals and 5km Canberra Running Festival

In the morning, on gravel, undulating 2 x 4 min, 2 x 6min intervals, below LT, 2-3 min recovery.

Friends=e, gt, h, v, and eric the bum sniffing short clipped canine on a long lead and harness

In the afternoon, on road and bike path, 5km Canberra Running Festival event. 2nd 16:30

Friends=a 22:11, k 20:01, sk 20:17, v 17:49 2nd female

KM in legs last 7 days=140

Pacing Session

4x 100m strides, 1200m @ 72 seconds per lap, 4 x 100m strides, 1200m @ 76 seconds per lap, 4 x 100m strides.

My friends a little tired, a little cold and the weather a little breezy, full moon, only had to cover 3 laps before I had lost them all @ 76.

KM in last 7 days=129

V=1100m, SK=1000m, GT=920m, K=500&400m, A=400&400m

Tempo up Black Mtn

Low cadence 15 minute strength tempo run along the road up Black Mountain. Effort=7/10. KM in legs last 7 days=125

Power Hills + LT Run

On gravel and bitumen,up slight to moderate incline, high cadence 2 x 5 min power hills, 1 min jog recovery followed by 10 min LT run. Effort=8.5/10 PH, LT=6/10. KM in legs last 7 days=130

Pacing Session

4 x 100m strides, 2000m @ 75sec per lap, 4 x 100m strides, 1600m @ 76 seconds per lap, 4 x 100m strides.

Distances survived by friends @ 76sec per lap=

Pacing target achieved. Next session 2000m @ 76 seconds per lap, 1200m @ 72 seconds per lap.

Effort=8/10. KM in legs last 7 days=132

LT Run

On gravel, undulating to hilly, 1 x 20 min tempo run, 1st 10 min below LT, 2nd 10 min above LT including 2 minute moderate hill to finish. Effort=6/10. KM in last 7 days=138

Hill Intervals

On gravel, gentle to moderate incline, 5 x 1:37-1:44 power hills, jog back recovery, 20-30 seconds rest at bottom. Effort=8.5/10 KM in legs last 7 days=122

Long Intervals

On gravel, undulating to hilly 4 x 5-7 minutes comfortably hard with 2-5 minutes recovery between efforts.

Largest group of friends out this morning all working solid, looking good chatting away.

E Street

Versatile E. Range stretches from 100m to 5000m, long jump to javelin...perhaps more talent than the entire Canadian track team. That 800m championships run was a good one. Pushed G Train to a brilliant 5000m. All performances straight off a northern winter with no furniture!!

21/01/2010	400m	W40	1:10.82
28/01/2010	100m	W40	15.25
28/01/2010	200m	W40	30.3
28/01/2010	Medley Relay	W40	5:22.36
11/02/2010	Javelin	W40	9.38
11/02/2010	Shot Put	W40	5.97
11/02/2010	1200m Race Walk	W40	7:54
11/02/2010	100m	W40	14.78
18/02/2010	Javelin	W40	12.02
18/02/2010	4x800m Relay	W40	10:27.8
25/02/2010	100m Pentathlon	W40	15.15
25/02/2010	800m Pentathlon	W40	2:36.77
25/02/2010	Shot Put Pentathlon	W40	5.78
25/02/2010	Long Jump Pentathlon	W40	3.20
25/02/2010	Javelin Pentathlon	W40	12.21
25/02/2010	Total Points Pentathlon	W40	1887
04/03/2010	1 Mile	W40	5:48.9
11/03/2010	200m	W40	30.53
11/03/2010	100m	W40	15.20
21/03/2010	200m Championships	W40	30.79
21/03/2010	800m Championships	W40	2:31.72
25/03/2010	5000m Championships	W40	20:01.27
25/03/2010	4x100m Relay	W40	1:03.21

V

V started with our group on 19th December and was the hardest trainer in the group by far. V=PB

05/11/2009	3000m	W30	11:01.54
12/11/2009	10000m	W30	38:56.01
26/11/2009	3000m	W30	10:50.55	PB
03/12/2009	3000 m	W30	10:43.11	PB
07/01/2010	3000 m	W30	10:31.62	PB
14/01/2010	5000m	W30	18:03.1	PB
21/01/2010	One Hour Run	W30	15425	PB
28/01/2010	3000m	W30	10:35
11/02/2010	10000m Championship	W30	37:19.33	PB
18/02/2010	3000m	W30	10:22.5	PB
25/02/2010	3000m	W30	10:13.35	PB
20/03/2010	1500m Championships	W30	4:39.90	PB
21/03/2010	800m Championships	W30	2:22.02	PB
25/03/2010	5000m Championships	W30	17:19.72	PB

G Train

G Train (or the protege) joined the group late in the year...his impact was immediate. Honest trainer, rewards were instant, his impact on Special K profound. G Train went from strength to strength. Watch this space in 2010/2011. Hope to see you in Brissie. There is good shopping just near the airport.

800m	M50	2:36.05
3000 m	M50	12:29.90
300m	M50	47.71
3000 m	M50	12:39
3000m	M50	13:38.22
3000 m	M50	11:40.22
1500m	M50	5:18.77
800m	M50	2:25.86
400m	M50	1:03.56
400m	M50	1:04.95
300m	M50	47.1
800m	M50	2:27.60
1000m	M50	3:11.9
200m	M50	29.52
3000m	M50	11:37.23
400m	M50	1:06.0
1 Mile	M50	5:37.6
1500m Championships	M50	5:05.81
800m Championships	M50	2:21.89
5000m Championships	M50	20:00.99

Then comes Special K

K struggled with his achilles heel until the G Train arrived on the scene. Then it was pure pavlova. Did I mention 2nd in the Pennington or running with stick insects? Special K by name, Special K by nature. Backed it up with a 60.89 400m Bronze whaler at Nationals. Tactically superb in the 800m at Nationals. 3000m needs work!!

800m
PB at start of season=No idea

Season opener=2:25.45
2:24.21
2:22.01
2:21.54
2:20.39
2:18.53

1500m
PB at start of season=No idea

Season opener=5:27.69
5:12.77
5:19.13
5:13.83
5:11.01
5:06.2

3000m
PB at start of season=No idea

Season opener=11:55.1

12:22.90
12:06
11:47.36
12:15.28
11:50.47
12:05.47
12:10

Disclaimer: Probably missed something

But really the alphabet starts with A

A flickered like a candle in the wind between two training groups. One group gave speed, this group gave pain and suffering. Season was affected by winning hidden immunity idol just before Christmas. A late burst of form underlies A true talent.

800m
PB at start of season=2:38.38

Season opener=2:45.36
2:47.11
2:44.11
2:44.8
2:44.59

1500m
PB at start of season=5:35.57

Season opener=5:48.43
5:42.82
5:44.33
5:47.76
5:48.81
5:32.38 PB

Reduced PB by 3.19 seconds

3000m
PB at start of season=12:27.0

Season opener=12:55.9
12:51.25
12:17 PB
12:30.31
13:32.2 (second race of evening)
12:13.51 PB
12:45.7
12:38.03
13:25 (second race of evening)
12:26.15

Reduced PB by 13.49 seconds

5000m
PB at start of season=21:03.30

Season opener= 21:01.75 PB

Reduced PB by 1.55 seconds

Disclaimer: Probably missed something

Today the alphabet starts with k

Track season over, time to reflect on a great season and pay respect to those who have suffered.

Our little group of friends started training together about two weeks into the track season. The improvement in results for k were immediate.

800m
PB at start of season=2:39.47

Season opener=2:43.52
2:38.38 PB
2:38.8
2:38.86
2:35 23 PB and first sign of BKT
2:39.3
2:36.2 Nationals

Lowered PB by 4.24 seconds

1500m
PB at start of season=5:22.17

Season opener=5:37.03
5:30.16
5:20.97 PB
5:23.75
5:19.6 PB
5:19.86
5:13.68 PB Nationals and BKT is fully formed

Lowered PB by 8.55 seconds

3000m
PB at start of season=11:41.1

Season opener=11:54.08
11:47
11:42.13
11:33.38 PB
11:46.79
11:48
11:26.82 PB

Lowered PB by 14.28 seconds

5000m
PB at start of season=19:59.79

Season opener= 19:32.39 PB
19:49.02 Nationals

Lowered PB by 27.4 seconds

Disclaimer: Probably missed something

Long Intervals

4 x 5 minutes with 1 minute jog recovery on grass. Will build these up over the next 3 months to 4 x 9 minute intervals with 1 or 2 minutes recovery and slowly increase intensity. Current intensity level=3/10. KM in legs last 7 days=101

Power Hills

Power Hills 6 x 46-47 seconds on gravel, gentle to moderate gradient, jog back + 15-20sec recovery. KM in legs last 7 days=100

A bit slow to pick up weekly KM since Perth due to chest infection. Should have it at around 120-130km per week within 10 days or so and hold.

Letter to David and Scott

Hi David and Scott,

Thanx for your comments. Like you both I had an earlier running life. Scott I knew through a mutual running friend in the mid 80s. David I think I've only raced in City2Surf.

I did have one injury that caused a pause in my running (compartment syndrome) but other than that I've been relatively injury free. It was collecting other sports, or lack of focus on one, not watching my weight and not really believing in myself until now that slowed or stopped my running altogether.

One night in 2007, as I drank wine with my partner of the time, I committed myself and my partner to running another marathon (her first) on Rottnest Island. We didn't train much for running (we were cyclists) but I ended up having a fantastic duel with a Swiss guy and a Perth guy in appalling conditions. We were all together at 7km to go, finished around a minute or so apart in 2hr44min sandwiched between the two. A proper race. My partner finished in 3hr40min. We couldn't walk for a few days.




I came back from Rottnest enthused and in reasonable shape, dived straight into a track season with the Vets. The first season wasn't great but I loved the racing and the people there. Ended up racing Canberra Marathon instead of the AMA in Sydney.

In the second season I benchmarked David (thanx for your blog) for his times and set myself for AMA Champs in Adelaide where I was reacquainted with Scott.

Third season I had already started forming a new approach to training and racing, spurred on by some training buddies. We benchmarked Hicham El Guerrouj and his training methods and racing tactics, tried to cram it all into 6 months instead of 12. In all there were around 6 of us training systematically, focussed on 1500m mostly. We changed virtually everything I had done before in terms of training, mental approach and biomechanics. All did PBs or recent PBs in virtually all middle distance events. Three went to Perth last week. All did really well.

Now for a new cycle, full 12 months this time, collect a few more training buddies, believe in them, support each other, provoke thought, achieve results. See what happens.

Look forward to catching up with you both in Brissie.
Best luck with your injuries
BG

My lifetime PBs" 800 1:57 (1984-85) ; 1500 3:57 (1984-85) ; 3000 8:27 (1984-85) ; 5000 14:20 (1986) ; 10000m 30:10 (1986) ; half marathon 65:40 (1985) ; marathon 2:29:42 (1992) ; city2surf 44:04 13th (1989)

New Cycle - First Session

Small introductory session to start the new cycle for the next year. Aim is to develop more power with hill repeats over the next six months and aerobic endurance with long intervals and LT runs. Like last season, each week will incorporate a small amount (no more than 3km) of pace work, starting at 76 seconds per lap, then moving to 72 and finally 68 by start of the next track season.

Today's session: 4 x 150m power hills ; 1 x 350m power hill ; 1 x tempo run 5mins including hill ; 1 x 1000m @ 76sec per lap. KM in legs last 7 days=88

All my recent PBs push back to 1992 levels now. To push back further I will need to run:
800m in 2:03 (recent PB=2:11), 1500m 4:17 (4:22), 3000m 9:00 (9:14), 5000m 15:01 (15:58), 10000m 31:12 (32:55), City to Surf 45:49 (47:23), Half Marathon 69:46 (73:04) Most are unlikely, but not all.

Australian Masters Athletics 8km XC

Last event for this season before a short down time and starting the training cycle again. The body has survived but is weary with some sore spots. Nothing that's gonna slow me down.

Course: 4 x 2km out and back loops. Should be able to control the race visually once I build a lead.

Goals: Win running at my tempo from the start...no sitting in today...and enjoy

Outcome: See above. Left small pack comprising John Jago and Brett Roach (one other M40???) after 600m, tried to build on my lead each lap, maybe Brett pulled some time in over the last lap. Garmin's had it at 8.2km for 28:07 .

Of my friends: k=3rd overall, 1st W40-44

Australian Masters Athletics 5000m

Conditions: Cool, very windy in back straight

SB: 15:58

Plan: Win, conditions not good for a SB,tactical.

Led first km in 3:04, looked back, two guns sitting on my heels, forced John Jago to the front, let him get tired into the wind for quite a few laps. After 3km in 9:40 attacked for 300m, detached John 50m adrift, Paul Mitchell still on my heels. Tried to force Paul to the front at next drink stop, then a lap later, finally succeeded. Sat until 200m to go all down wind (keeping a watchful eye on John until I got there). Big kick down from 200m, took lead with 90m to go, lost it again with 30m to go. Won M45, lost the race by a stride in 16:16

Of my friends: k=Gold W40-44 19:49

Australian Masters Athletics 1500 M45-49

Season's Best: 4:22
Favourite: John Jago

Goal: Execute race plan, follow for two laps then attack with 600-700 to go, hope for a sub 4:20. KM in last 7 days =61

Outcome: Kicked as planned at 600m to go after first 800m in 2:35 (very windy). Last 600m in 93 seconds....only good enough for silver....winner counter attacked with 270 m to go did a 91...
Time: a slow 4:27

David: Scott Lawrence was forced to lead for the first 900m, John was the only one to jump on my heels when I attacked. Scott finished a brave third a few seconds back after doing all the hard work.

Of all the races here I enjoyed this one the most.

Of my friends: K=SB 4th M55-59 ; k= PB Silver W40-44