Training Race : ACTVAC XC Handicap

On mud and bike path,skirting a fallen tree, undulating 4km out and back on our ridge.

Frylink 4km: sb 1418 91.2%, kt 1630 84.5%, gt 1700 (missed start) sk 1744, missy 21:10 (missed start)

Thomas 8km:h 3805 84.7%,r 3931

Of me started in group 46, finished 15th. Splits 324, 343, 348, 320

Km in last 7 days=141 Weight=55.6kg

Longish Intervals

On track, perfect weather, three groups.

Group 1, sk the perfect pacer, 3x1000m@3:50s/km, 4min recoveries, then 3 laps jog bend, hard in straight.

Group 2, sb the pacer, 2x500m@75/lap, 10min recovery, then 4 laps jog bend, hard in straight.

Group 3, gt on his own,1x400m 1x500m@68sec/lap,10min recovery, then 4 laps jog bend, hard in straight.

Every one looks good. Hope for nice weather on Thursday some more PBs.

KM in last 7 days=120 Weight=55.8kg

Track Week 3

On the program 3000m, 4x1500m, 100m, 400m, 5 lap spiral handicap.

3000m Hugh turned up and helped pace from 1000m on, making it the fastest 3000m this year in near perfect conditions.
hl 933, sb 9345, v 1049, l&p 1055 e 1131 pb, kt 1137, sk 1222, h 1215 recent pb,, r 1209

100m e 14.37 off 8.5m

4x1500m hl 438, gt 505, im 505, sb 444 1st team
v 513, h 600

spiral 5 lap gt 736, l&p 727, r 822, h 842

Of me: 3000m Led for 1000m spot on@76 (310), 2nd km quicker as Hugh led (308=618), ankle tendon flicking despite tape so backed off, caught Hugh again with 400m to go, then had to let him go again. Very happy to be in 930s again

1500m felt even better. All of the team ran comfortable and strong, my last leg felt good, paced by watch @<76, ankle flicked again at to of straight with 100m to go, had to back off.

Now looking at a series of 5km's and a 10km in late November/early December to post some times.

Km in last 7 days=119 Weight=55.8

New Block : Competition Period 1

On track 5x300m@54-56, 100m walk/jog recovery, 4x200m@34-35,200m jog recovery. Everybody looks speedy.

KM in last 7 days=130 Weight=56.0kg

Training Overview - Competition Period 1
Competition Period 1
November-mid December

Aims to develop: Competition organisation, peaking

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

Race Pace Lactate intervals: short 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 =10/10, weekly

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

Plyometrics, strength training, core stability, yoga optional

Training Race : Weston Creek Fun Run

On bike path, far too much red wine night b4 omg foggy head, 6km fun run, 2nd, 20something. Tendon was flicking again held together by tape. Stopped at every sharp turn and walked around the corner.

Highlight of this run is the lucky draw and cat prizes, did not disappoint although not lucky enough for winning a bbq.

KM in last 7 days=130 Weight=55.8kg

Long Intervals

On bitumen, track apparently closed but was open, 4x800m loop 233,230,227,236, 1 lap jog recovery then 4x200m (3 for me b4 ankle started popping) 38,36,34,x, 200 walk recovery

Small tough group today, all running well, sk still lame leg

KM in last 7 days=130

Track Week 2 : Week of the mile

On track, choice of a mile, then a 1500m, then a 4x400m relay, then a 4 lap spiral handicap

Mile: sb 504, Tush 644 PB,l&p 555 jogging

1500m sb 443, v 455, l&p 452 PB, gt 502 PB, kt 531, missy 544, tush 617 PB

4x400m 447 v,a,kt,gt
4 lap spiral v 549, r628, gt 604, h 634, l&p 620, a 742, kt 705, sk 751
r 610&537, e helping throwers, h helping jumpers

Of me: Ran mile & 1500m with the beeper on@19s or 76sec/lap. Felt better in the second effort. Tendon tried to flick out in both runs (when lost concentration on form and the crazy foot), saved by tape.

Paced the 1500m heat 1. v,l&p,gt in form. Heat 2 kt start to finish, missy running with poise

KM in last 7 days=137

Short Intervals

Repeat of last week, set of 300s@57, 100m walk/jog recovery, never ran hard into the wind, nice and relaxed. Some did 6 efforts, a couple did 8, one did 10 (not me!), one smashed the last effort at 48.97 (not me, a different one!!).

KM in last 7 days=140. Effort=8/10 Weight=56.0...race weight!!!

Short Intervals

On bike path, snow flurries just before the warm up, two groups, 6x600m with 4min recoveries (2min for later threesome), very tough session again.

1500m this week on track. Will get a good idea of where we are all at.

KM in last 7 days=145 Effort=9/10

Of me: Averaged 4sec per 600m faster than week before

Official track results:
100m Tush 16.83
400m GT 1:04.41
400m E 1:10.49
400m V 1:07.74
800m GT 2:24.02
800m E 2:37.69
800m V 2:27.71
3000m SB 9:48.79
3000m SK 11:56.01
3000m V 10:31.54
3000m Tush 13:32.95
3000m KT 11:42.77
3000m E 11:51.79
3000m A 12:22.42
3000m H 12:27.27

ACTVAC Track Week 1

Great to see most of us out there racing at last.
From bottom up (all times approx):
100m Tush 16
400m Didn't get to see
800m GT 223, V 225, E 237
3000m SB 949, v 10s, KT 1142, Sk 12, Missy 12s, H 12s, E 12s, Tush 13s
jbhifi & l&p sore marathon legs in the stands

Of me: I finished in sub 10...only held 3.5 laps@76s...just keep chipping away...keep the ankle taped...see wot I can do

KM in last 7 days=145 Effort=9/10

Short Intervals

On track, just a few tonight, breezy again so 300's the go(we don't need to run into the wind do we?), 8x300m@57sec(19sec/100),nice and relaxed, 100m walk/jog recovery.

KM in last 7 days=125

Long Run

On bike path,with nice companions,2hrs at a nice clip.
KM in last 7 days=114

Melbourne Marathon
JBHiFi 2:58:42 12th female
L&P 3:00:09
Well done both...great runs again

Transplant Games

On bitumen bike path, wavy, track in use, 6x600m 147-155, 2min recoveries.
Small hard core group this morning, intense workout
Effort=9/10 KM in last 7days=90

Ankle=getting more stable,ok to run at 17s/100m while taped. Man flu=almost gone

Track

On track, breezy, 6x100m, 1500m solid, 15 min break, 600,500,400 step down, 3min recoveries.

Track starts next with a 3000m, followed by 800m training plod an hour later. PBs possible for everyone except me.

H=1500 553 fastest time since Feb 2007...watch this space

'if you don't blog it you didn't do it'

on track,only kj,6x100 19,19,19,18,17,? then 3x400 82,73,76

i still have man flu...just looking

Man Flu

On couch, 3xtime trial, 1xmen's under 23 road race, World Cycling Championships, I was lucky to wake up for all the crucial bits, today 48min snotty ploddle, I am back from the dead.
From wiki:
Man flu is a pejorative term that refers to the idea that when many men have a cold, they exaggerate and claim they have the flu — the implication being that women do not do so.

A web-based survey of readers of Nuts magazine in late 2006 stirred interest in this notion, which was criticized as unscientific and unreliable. It has been suggested that such exaggeration is possibly just as prevalent in women.

A study published in 2009 was widely reported as supporting the concept that "man flu" exists, but many believe that the media were misunderstanding and/or misrepresenting the science.The study had nothing to do with the flu (the experiment was related to bacterial, not viral, infection) and was performed on genetically modified mice rather than human beings, so the results are not necessarily applicable to humans.

According to Cambridge University researchers, modern man's ancestors had a predilection to risky behaviour. This tendency has made the male system more vulnerable to becoming ill.