2000m Tempo

On track,4x100,2000m tempo@3km pace, 4 groups starting 20sec apart, 5x200m@1500m pace with 200 jog recovery.

Nothing for me, just watching with a case of man flu:-)

Long Intervals

Hard core chick session 8x 2min on, 1min off,on gravel fire trail, perfect weather.

KM in last 7 days=135 Ankle still a problem.

Long Intervals Day 3

On bike path, ankle taped, 2 x 1km 3:35, 3:25...Ankle wants to sublux if the toe turns in, tape saves it.

Less frequent, longer intervals now until some form returns (shouldn't be too long). Running fast on the track looks like it is still a no-no. Cadbury Half Marathon in Tasmania, January could be the next goal if it all hangs together. I will see.

KM in last 7 days=125 Weight=57.8kg

Long Intervals : El G Step Down

On track, perfect conditions, 1200m, 1000m, 800m...4min recovery, 4 separate groupings...some quick times out there.

Only 2 more Thursdays until track starts. Only 2 Thursdays until the Melbourne Marathon. Only 1 Thursday until the World Road Cycling Championships in Geelong. How many riders will be marking Philippe Gilbert? Will Cancellara will do the double?

Of me: skipped the track pm as a precaution, just 3x100m strides, then just watching

KM in last 7 days=122 Weight=58.0kg

Long Intervals

On bike path, ankle taped, 2 x 1km 337, 328 with 1min recovery. No subluxations on a straight path. Will test again on the track tonight with the gang.

KM in last 7days=120 Weight=58.4kg

Stuff

Stuff on track, conditions perfect, it is spring in Canberra
kj first session back 6x200@35 approx plus 1200m approx 3:50/km, well done
tush 3x1200m@4:10/km approx, sorry about the pacing
Stuff on bike path, different day, sb 1x2min, 1x3min@ 3:40/km approx

Stuff related to the ankle (for David & others):

How it happened: Stepped backwards into a pot hole, raced missy up a hill, tripped over a dog called Bella, tripped into a gutter, planted corn, changed the bed sheets...

The good news: I did not enter Melbourne Marathon (yet) or any Ironman triathlons (all sold out). Only basis for entering the above is that I can only run@4:00/km any amount of km.
Managed my first interval session today on bike path.
Ankle completely taped with a j-pad, no subluxation wotsoever.
Ankle on average gets better each week.
Peroneal tendons are almost fully healed
Despite screwed ankle I will still average 110km+ for the month of September

The bad news:
I can't run without the ankle taped on the track
Ankle is unstable
I can't look over my shoulder when I run
Best I have done on the track so far is 3:50/km & that was dodgy
Peroneal tendon support tissue is screwed
I have put on 2kg

Wot next:
More progress, more taping, more hoping, more wishful thinking, more speed work on the flat in a straight line, more long runs, less chocolate

enuff stuff

Longish Run

On forest roads, longish run towards the arboretum and back. Started with three plus two puppy dog, finished second half with same puppy dogs, found two additional peoples.

High Noon 3000m: l&p 10:47 ; jbhifi 10:53...both after very long rides in the morning. Well done on cracking 11 both PBs. There is no limit in sight for either.

about my friends: looks like kj will be back on track tmoz...great news

about me: looks like i have confirmed my ankle is only held together by strapping tape. i now accept my fate (i need an op),until then i will see what speeds are possible on the track when taped up properly and without risking further damage.

Fartlek in the Spring

Too nice a day to spend hard efforts on a track, instead rough 1 minute one, one minute off at a semi-hard pace followed by cafe a la momo for some, on a wooden deck in the breeze and trees. I love Canberra in the spring time.

Pacing Session : No Pacer?

Instead on the track, breezy, 1200m, 2min recovery, 300m, 10min recovery, 1000, 2min rec, 1000m, 2min rec, 1000m with last 200m minor kick down.

Some stellar training efforts out there. Wait for October, there will be PB after PB.

Canberra Times Fun Run : Official Results

L&P 37:42 PB
SB 40:57
KT 40:59 PB
EM 42:44
GT 43:08 Welcome back
SK 43:51
CMcC 44:58
Missy 45:19
MO 45:32
KS 46:44
CAZ 47:04
Tush 47:36 PB
VH 47:55
GS 49:03

Support crew kj+family,jbhifi

Pacing Session : Canberra Times Fun Run

Glorious day, possibly best conditions for the CTFR that I have known. Blue skies, cool, cross breeze but only slight.

Started not knowing how stable my ankle would be, whether 4 layers of strapping tape would hold it all together for 10km...well the tape worked and I managed to even string together a couple of sub-4s, finish time 40:58 Official results later...L&P way off in the distance...kt first girl 41:00...rest is on the video...some fast times today...well done all

Tempo Run 2000m

Most of us running the Canberra Times 10km Fun Run on Sunday. Thus a semi-hard 2km tempo on the track to keep the parts moving. Some at 5km tempo, others closer to 10km goal pace for Sunday.

The weather was fine and warm until the last minute. While we waited for a trio of stragglers to warm up the heavens opened up...and up...and up...wet..wet..wet...but happy spirits all round.

Me: on the track my ankle subluxates@3:50/km. I guess I will be pacing someone @ 40min plus on Sunday with loads of pink tape under the left sock.

High Noon 3000m

Not great conditions again, gusting winds with 2 pb's L&P 1056, JBHiFi 1109...well done...video below, same vision, different ambience...



'Jodestar'cut



'Lance is Lightning' cut

Tempo Run@10k Pace

For those fit, motivated and able to run on track in the rain, 5km tempo run@10km pace. All my friends looked in form, ready to do recent PBs on what is a slowish road course. Last hard effort before Canberra Times Fun Run next week.

This week a 15 minute tempo run on Tuesday and 2km@10km pace on Thursday.

As for me, a badly sprained ankle from last week will probably keep me out of action for some time yet, possibly will require surgery to fix. Currently able to run any amount of km's at recovery pace, peroneal tendons sublaxating at faster paces. In cruise mode until further notice.

Long Intervals

ElG step down on track,first day of spring and some very speedy times, must be the warm weather or just fit? 1200 (3:50 pace for the slow group!!), 1000 (3:50s again...), 800, 600, 400...if only I could keep up.