On track, cold, windy, squall began just before start & intensified as the race went on,309,315,314=938.
Felt strong whole race. Not sure what that means for City2Surf but result should be much better than last year. We will see.
Of my friends: JB=1st female BC25, E=3rd BC16, KJ=231 800, v=1019 3000m
KJ 800m High Noon
Saturday, July 31, 2010
Friday, July 30, 2010
LT Intervals
On gravel,undulating tempo intervals 6,5,4,3,2,1 min, 2min recovery, well under LT, training race(3000m)tmoz.
Of my friends: some working harder doing a similar thing, some recovering from a mountain run with a ploddle.
Of my friends: some working harder doing a similar thing, some recovering from a mountain run with a ploddle.
Wednesday, July 28, 2010
Pacing Session
On track, cool with drizzle, 2000m 6:20,1200m@84,800@80,400@69
KM in legs last 7 days=102 (1 missed day in transit).
Weekly Averages per month since comeback
Km/day Km/wk Mth Yr
11.4 79.8 September 2007
10.5 73.2 October
13.1 91.3 November
14.5 101.6 December
15.0 105.2 January 2008
18.1 126.6 February
15.3 107.4 March
13.4 94 April
14.5 101.3 May
14.4 101.1 June
10.5 73.4 July
13.9 97 August
15.0 105.1 September
16.2 113.6 October
12.1 84.5 November
16.0 111.7 December
14.9 104.4 January 2009
17.3 121.1 February
15.8 110.6 March
15.8 110.1 April
17.6 123.2 May
13.4 94 June
11.5 80.2 July
15.2 106.1 August
17.2 120.4 September
16.4 114.9 October
17.2 120.1 November
17.1 120.0 December
15.3 107.3 January 2010
13.9 97.6 February
13.4 93.9 March
15.4 107.8 April
17.2 120.1 May
17.2 120.2 June
17.2 120.1 July
KM in legs last 7 days=102 (1 missed day in transit).
Weekly Averages per month since comeback
Km/day Km/wk Mth Yr
11.4 79.8 September 2007
10.5 73.2 October
13.1 91.3 November
14.5 101.6 December
15.0 105.2 January 2008
18.1 126.6 February
15.3 107.4 March
13.4 94 April
14.5 101.3 May
14.4 101.1 June
10.5 73.4 July
13.9 97 August
15.0 105.1 September
16.2 113.6 October
12.1 84.5 November
16.0 111.7 December
14.9 104.4 January 2009
17.3 121.1 February
15.8 110.6 March
15.8 110.1 April
17.6 123.2 May
13.4 94 June
11.5 80.2 July
15.2 106.1 August
17.2 120.4 September
16.4 114.9 October
17.2 120.1 November
17.1 120.0 December
15.3 107.3 January 2010
13.9 97.6 February
13.4 93.9 March
15.4 107.8 April
17.2 120.1 May
17.2 120.2 June
17.2 120.1 July
Tuesday, July 27, 2010
Power Hills & Long Intervals
On gravel, undulating, jet lagged, 7 x 15 second power hill as warm up, followed by 6min, 5min interval, less than 1 min recovery.
Saturday, July 24, 2010
Long Intervals
On bike path, 6,5,4,3,1 min intervals less than 1 min recovery. Effort=7/10. KM in legs last 7 days=137
Of my friends, bunch of 5 this morning...how cold was it?
Meanwhile in Bordeaux it is 1027am, 27 degrees, Robert Gesink from Rabobank has warmed up on the course (as did Cadel and Cancellara but i didn't snap them), I am parked 8km from the start or 42km from the finish in Blanquecourt, McDonald is open, they have free wifi, I can see the riders from the drivers seat window and I have tv reception but coverage doesn't start until noon, until then I have cartoon...final etap hotel buff count is 21...the only food I got from the caravan was Haribo:-(
Of my friends, bunch of 5 this morning...how cold was it?
Meanwhile in Bordeaux it is 1027am, 27 degrees, Robert Gesink from Rabobank has warmed up on the course (as did Cadel and Cancellara but i didn't snap them), I am parked 8km from the start or 42km from the finish in Blanquecourt, McDonald is open, they have free wifi, I can see the riders from the drivers seat window and I have tv reception but coverage doesn't start until noon, until then I have cartoon...final etap hotel buff count is 21...the only food I got from the caravan was Haribo:-(
Friday, July 23, 2010
Preparatory Period 2 : Reminder
Not much has changed for this period since I compiled it much earlier in the year.
We've all had steady progress throughout the base building period. Many are already running PBs in the pacing sessions or at High Noon meets. I can't think of anyone from our core group who hasn't either improved substantially or are at the level of last years season...just off base work. Now it's time to turn up the heat without losing the base.
I never speak of volume in training as everyone has their level of time and commitment. Just doing the right sessions at the right time is enough to improve steadily.
For me I have my level. An average of 120km per month is about all I can fit in and sustain in the base period. I race really well off 100km per week. During a full 10 day taper (I only do 3-4 per year), 80km in the last 7 days gives great results. Once tapered I can only maintain the taper for 3-4 weeks before it needs topping up again. If I combine taper with top-up I might be able to stretch a peak to 6 weeks.
In previous years I've struggled to maintain 120km week monthly average in June and July which meant building the base throughout the track season. This year I've managed to average 120km+ per week for the last 15 weeks. It should mean some good form in October and November before it heats up. We will see.
Below a reminder of what we are on about in August and September along with the pacing notes posted a few days ago.
We should all be in ultra PB shape in two months time. Just to stay uninjured and build up slowly.
Preparatory Period 2
August to September
Aims to develop: Aerobic endurance, race pace, speed, strength, power
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, 2 minute recovery jog at upper mid threshold, effort=7/10, weekly once
1200m, 800m, 600m, 400m, 30sec-1 minute recovery jog at upper mid threshold, effort= 8/10, weekly once
Race Conditioning: High Noon track meets,XC races, fun run, BBQ stakes, monthly handicap, effort =8/10, monthly
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
We've all had steady progress throughout the base building period. Many are already running PBs in the pacing sessions or at High Noon meets. I can't think of anyone from our core group who hasn't either improved substantially or are at the level of last years season...just off base work. Now it's time to turn up the heat without losing the base.
I never speak of volume in training as everyone has their level of time and commitment. Just doing the right sessions at the right time is enough to improve steadily.
For me I have my level. An average of 120km per month is about all I can fit in and sustain in the base period. I race really well off 100km per week. During a full 10 day taper (I only do 3-4 per year), 80km in the last 7 days gives great results. Once tapered I can only maintain the taper for 3-4 weeks before it needs topping up again. If I combine taper with top-up I might be able to stretch a peak to 6 weeks.
In previous years I've struggled to maintain 120km week monthly average in June and July which meant building the base throughout the track season. This year I've managed to average 120km+ per week for the last 15 weeks. It should mean some good form in October and November before it heats up. We will see.
Below a reminder of what we are on about in August and September along with the pacing notes posted a few days ago.
We should all be in ultra PB shape in two months time. Just to stay uninjured and build up slowly.
Preparatory Period 2
August to September
Aims to develop: Aerobic endurance, race pace, speed, strength, power
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, 2 minute recovery jog at upper mid threshold, effort=7/10, weekly once
1200m, 800m, 600m, 400m, 30sec-1 minute recovery jog at upper mid threshold, effort= 8/10, weekly once
Race Conditioning: High Noon track meets,XC races, fun run, BBQ stakes, monthly handicap, effort =8/10, monthly
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
Of my friends
Back in oz while I am away some impressive training and racing goes on.
Stair run-up in Sydney V=1st female, defeat Emily B.
Thursday track pacing GT=503 and Wednesday BBQ PB, pacing group excellent and largish.
L&P sub 5:10 not long after GCM
Keep up the good work,you know I am watching
Stair run-up in Sydney V=1st female, defeat Emily B.
Thursday track pacing GT=503 and Wednesday BBQ PB, pacing group excellent and largish.
L&P sub 5:10 not long after GCM
Keep up the good work,you know I am watching
Tuesday, July 20, 2010
New Block : Pacing Session
The pacing session in the new block starting last Thursday in July (I am back)will take this format:
Approximately 5km of work in the session (more for some, less for others)
Normal 15-20min warm up plus strides.
2000m at your 5km recent PB pace (615-620 for me). Lots of you at similar speeds so help each other. Most of you will do between 7:30-8:20. I stress: No kick, not a time trial, please hold back so not to accumulate lactate. We will try to run all at the same time so we can pace (not race) each other.
Active recovery for 15 minutes (stretch, more strides, talk)
Then pacing begins based around the 1500m group. 800m specialists and long distance group sessions will vary slightly.
Pacing is structured around your 1500m pace, different for each of you. Aim is to complete 1200m at your goal pace, maybe one (or two for you 5km specialists) effort before that at a slower pace (also 1200m). Then 2-3 efforts after that at faster, ever increasing pace. The kick.
So for me: recent PB 422: 1200m @ 72 (430 pace), next effort @ 68 (as far as I can go), next effort @ 64 (as far as I can go), later in the block one effort @ 60 (as far as I can go). Before that I will pace groups @ 92 (545 pace), 88 (530 pace), 84 (515 pace), 80 (500 pace) and 76 (445 pace). All pacings will be a maximum of 1200m. There will be a few minutes between efforts (reducing to 1 minute by end of September), so if you cover less than 3 laps you will get more recovery time. By end September I will aim to do 3 laps @ 68 (goal pace of 415).
This pacing session will move to Saturday when Thursday track begins and the 2km tempo will be removed. I will start doing a Monday session when there is no race on Sunday (about 2-3 Mondays per month). The set will vary but will generally be efforts of 5x600m at 3000m pace. In that week I will do 6-8 x 15-20sec power hills and not count it as a session.
Finish with normal warm down and strides.
I will try to put you all on a table so you don’t have to think too much. I will also ask you to write down your efforts on a cheat sheet so I can keep track of you.
Anticipate discomfort and PBs in October
Approximately 5km of work in the session (more for some, less for others)
Normal 15-20min warm up plus strides.
2000m at your 5km recent PB pace (615-620 for me). Lots of you at similar speeds so help each other. Most of you will do between 7:30-8:20. I stress: No kick, not a time trial, please hold back so not to accumulate lactate. We will try to run all at the same time so we can pace (not race) each other.
Active recovery for 15 minutes (stretch, more strides, talk)
Then pacing begins based around the 1500m group. 800m specialists and long distance group sessions will vary slightly.
Pacing is structured around your 1500m pace, different for each of you. Aim is to complete 1200m at your goal pace, maybe one (or two for you 5km specialists) effort before that at a slower pace (also 1200m). Then 2-3 efforts after that at faster, ever increasing pace. The kick.
So for me: recent PB 422: 1200m @ 72 (430 pace), next effort @ 68 (as far as I can go), next effort @ 64 (as far as I can go), later in the block one effort @ 60 (as far as I can go). Before that I will pace groups @ 92 (545 pace), 88 (530 pace), 84 (515 pace), 80 (500 pace) and 76 (445 pace). All pacings will be a maximum of 1200m. There will be a few minutes between efforts (reducing to 1 minute by end of September), so if you cover less than 3 laps you will get more recovery time. By end September I will aim to do 3 laps @ 68 (goal pace of 415).
This pacing session will move to Saturday when Thursday track begins and the 2km tempo will be removed. I will start doing a Monday session when there is no race on Sunday (about 2-3 Mondays per month). The set will vary but will generally be efforts of 5x600m at 3000m pace. In that week I will do 6-8 x 15-20sec power hills and not count it as a session.
Finish with normal warm down and strides.
I will try to put you all on a table so you don’t have to think too much. I will also ask you to write down your efforts on a cheat sheet so I can keep track of you.
Anticipate discomfort and PBs in October
La Mongie : Up or down : Strength Endurance
Four days similar training. Up in the morning early every day, run strength hills at low cadence approx 400-500m climb 25mins 4km @ 10% to summit of Col du Tourmalet, briefly over the other side and back then return via town. Afternoon ploddle including 10 mins up towards Tourmalet @ higher cadence tempo power hills. Altitude at La Mongie 1700m, at camp mountain stream 1750m at Tourmalet 2117m.
Every day the animal hazard different, today a herd of alpacca...other days marmotte, sheep, cow, donkey... people every day.
Tour came over Tourmalet from La Mongie today...in one day mountain top finish at Tourmalet.
Every day the animal hazard different, today a herd of alpacca...other days marmotte, sheep, cow, donkey... people every day.
Tour came over Tourmalet from La Mongie today...in one day mountain top finish at Tourmalet.
Saturday, July 17, 2010
Long Intervals
On bitumen at Montgailhard (near Foix), undulating, 6min, 5min, 3min, 5x2min all with less than 1min recovery. KM in legs last 7 days=135
Of my friends back in oz a nice group out this morning doing various combinations of long intervals and tempo running.
Of my friends back in oz a nice group out this morning doing various combinations of long intervals and tempo running.
Friday, July 16, 2010
Strength Endurance
On bitumen, steep incline, 3km @ 10.1% average, ffinal acent of Tour de France stage to Mende. KM in legs last 7 days =133
Thursday, July 15, 2010
Long intervals
On bitumen, undulating, 6x2min+ 3x1min intervals,less than 1minute recovery. Chest still cloudy. KM in legs last 7 days =115
Wednesday, July 14, 2010
Strength Endurance
Running ascent from Mende through the forest on a penetance trail to the croix, descent via Tour de France arrivee and final 5km from summit back to Mende. Total climbing of 25mins, approx 500m at very steep gradient (some>25%). KM in legs last 7 days=115
Tuesday, July 13, 2010
Power Hills
On bitumen, moderate to steep incline 1x2min power hill, 1x40min tempo hill
Of my friends: kt, a, sk, v? 6x1min power hills:-)
Of my friends: kt, a, sk, v? 6x1min power hills:-)
Sunday, July 11, 2010
Of my friends
Some good results at crossy and high noon,
some are sick like me,
some are having withdrawal symptoms,
from desperate housewives and glee,
most are training hard,
some are taking stock,
i can't wait until i return,
so we can all start the next block
Travel Bugs
Hard to believe but I caught swine flu 2 years in row for my French holiday. Started feeling symptoms on Day 1, wore a survivor masque on plane, in car, confined spaces, still got it!!! Really I am laughing. At least I didn't know I had it until the days it was at its worst and by then I had racked up 130km in the week and some sessions to boot. I had one and a half days off, then back into it again. First day back 18km, next day 25km. Sessions might have to wait a day or two until the chest gets clear.
Wednesday, July 7, 2010
LT Run via Etap Hotel Buff
Next to pave at Arenberg, not on, one x 7min above LT, one x 15min below LT.
KM in legs last 7 days=120
KM in legs last 7 days=120
Sunday, July 4, 2010
Cobbles or a rock? Wot?
Long run 102min from Etap Hotel to here and back...entrance to the mythical forest of Arenberg pave sector, Paris-Roubaix and third stage finish 2010 Tour de France. KM in legs last 7 days=125
Saturday, July 3, 2010
Friday, July 2, 2010
LT Run
On bitumen, flat as a chat noir, 30mins at LT through villages of Herin and Waller. Negative split of 10mins coming back.
Effort=7/10. KM in leg last 7 days 125
Effort=7/10. KM in leg last 7 days 125
Thursday, July 1, 2010
Pacing Session
Of my friends: On track pacing (GT with Garmin), 1500m@84? (GT 509,KJ?,kt 1000m 336, A 1100m then 3 x 1000m < 3:50...great stuff
kj ElG step down from 1200m...great stuff
Me 55min ploddle & 72 min ploddle through French villages near the cobbles of Arenberg (northern France near Belgium border). Long intervals this afternoon which were 2x1.5min plus 7min. Effort=6/10 (can't feel my legs drained by heat and shopping)
KM in legs last 7 days=124
kj ElG step down from 1200m...great stuff
Me 55min ploddle & 72 min ploddle through French villages near the cobbles of Arenberg (northern France near Belgium border). Long intervals this afternoon which were 2x1.5min plus 7min. Effort=6/10 (can't feel my legs drained by heat and shopping)
KM in legs last 7 days=124
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