Thursday, December 30, 2010
Wednesday, December 29, 2010
An hour later start feeling very fatigued, muscles aches, oh no might have caught germs from Boxing Day sale shopping...off to bed with 2 wines
Wake next day, do intervals as blogged,in afternoon fatigue, aching muscles comes back...no afternoon run, off to bed with 2 wines.
Wake next day, feel awful again, start internet, type in symptoms, either have rampant disease from Bolivia or sniffing too much petrol or dehydration to the point of muscle and organ meltdown....how is it possible with two wines b4 bed I ask stupidly to self. Day off running. Watch karen do some intervals at AIS in afternoon.
Next day 20 min yog with dog, feel awful in afternoon again. Time to take rehydration seriously. Less wine, more water and gatorade...
Wake next day, all is good again. Long yog with dog in morning, intervals this afternoon. See next blog.
Sunday, December 26, 2010
Most under 4mins, some well under. 200s was either 4 or 7.5 efforts.
Of me: 1000m in 3:00 then pacing missyx2 for 7.5 200s, starting at 38, every 200m quicker until we hit 34, last 100m in 14 seconds. 2 minutes walk recovery between each effort.
Saturday, December 25, 2010
I spent Xmas day driving to the coast and back to see the family, snuck in a couple of swims in the river total of 5 minutes. Only time and energy for a 10km ploddle in the bush tracks after an afternoon nap. Ate an entire cheesecake for dinner.
Today much more energetic. Down to Stromlo early with Caz and Bella. Met Tush. Caz and Bella doing a lap of the mtb trails while Tush and I did 6 min,5 min,4 min,3 min,2 min,1 min on with 2 min off in between, efforts at tempo or around 10km-half marathon pace.
In the afternoon another 10km ploddle in the bush tracks.
Hope you all had a lovely Xmas.
Thursday, December 23, 2010
400m, 20 minute recovery, 800m, paced@75-76 400m 245 800m, missyx2 sk, then paced myself
400m, 20 minute recovery, 800m, 65 400m 219 800m plus many strides
Monday, December 20, 2010
Saturday, December 18, 2010
Sunday run from Tilleys Devine Cafe with some company, out to a duathlon at Black Mountain Peninsula to cheer Charlie, L&P, odiehifi, then back to Tilleys for coffee, tomato and cheese on toast. Met by more company.
On run back Bella decides to swim in Sullivans Creek, the Cashews saw nobody of sound mind would swim in. Nobody but a dog.
Friday, December 17, 2010
Last Saturday on track for 2010. A light session, 3 x 1km intervals with 5 minute recovery and some strides.
Most managed 4mins or better, some well below that. Strong breeze in the back straight. Had to rush the session to get off track for A-League young folks football preparations.
Post session some celebratory champagne, healthy food and coffee, a few pressies passed around. Nice way to end the year.
Of me: 3x1km 307,305,305
World Rankings 2010 now released here http://www.mastersathletics.net/ Always some ranking creep as new times are posted or updated.
ks W55-59 800m 20th 2:48, 1500m 25th 5:45, 5000m 15th 21:11
sb M45-49 5000m(scraped in)37th 15:58,10000m 9th 33:12
On current form we should be able to get a few more into the rankings in 2011
Thursday, December 16, 2010
President's 100m Women Final
Emma makes final
Also last night on track the President's 100m Men, 600m, 2km Turkey Trot
600m women: KS 207 (249pace 800), H 209 (252pace 800), MOR 214 (258pace 800). Looking good for a crack at a W50 4x1500m relay record in February.
More video and results later
Before last night on track, 3 individuals
sk a 600m@68/400 approx
missy some pacings at 76/400, efforts up to 400
sb some pacings @76missy), (sk)@68, then 1000m@71/400m
Monday, December 13, 2010
Around the grounds, black mountain challenge, v 1st female, missy one minute pb, send a letter maria strong... Gt, h, still ill, get well soon...charlie wins age group in triathlon with no swim congrats...
Of me, helping group 2 tonight, back into serious work on Saturday.
Scenes from the Canberra Half Iron Man(team)
Saturday, December 11, 2010
Results jbhifi 2nd female in age, tush and l&p both running, riding strong.
Of me a half marathon as member of mixed team, approx 76 mins.
Thursday, December 9, 2010
Tonight some sprints, the Geoff Moore 3000m, the prestigious Higgins 800 and a 10km to finish off.
Warm and breezy for the 3000m. No magic times but a good solid hit out or warm up.
The Higgins lived up to a reputation of the toughest race in the season. Usually part of the Pennington, but not tonight thankfully, I could watch and cheer. A tight race for all the placings, some excellent runs all round. Top 3, Groundhog day Phil from lamb chops, then the tiger.
The sprints: Wot can I say but the Emma and Sue show. Awesome to watch.
Lastly the 10km. Smallest field I can remember for a 10km. Highest humidity @76%. Good practice for Brisvegas I guess. Me 3404, legs felt great, after 10 laps like sitting in a spa. Where was the champagne?
Did I mention it was Missy's birthday. She looked great and ran quick in the 800m. Had a solid warm up, 3 laps of the 3000m.
Monday, December 6, 2010
Friday, December 3, 2010
This Thursday last real track meet for the year. On program 3000m, I believe both 800m handicap & 1500m, then 10000m. Please be good weather.
Around the grounds: V 2nd female at the Kepler Challenge in NZ, one second faster than last year, finished strongly...well done V
Thursday, December 2, 2010
Thunderstorms all everywhere, soggy, flooded track. Better weather for the 10k next week I hope.