Power Intervals

Session 2 at Stromlo XC circuit, this time Genie, Kathy & SB.
The set: (with Genie) 5x100m (19.3, 18.9,18.2, 17.4, 16.4) and 4x200m (37.3, 35.4, 34.7, 34.4). An improvement for Genie on last week 0.5 sec 100m ; 1 sec 200m
Kathy 100s 23-19 ; 200s 43-40

Next week a full set: 600m, 500m, 400m, 300m, 200m, 100m. All efforts with long recovery, first 4 intervals relaxed to 200m, strong finish.

Long Intervals : 4 x 6 minutes

Post tib tendonitis improving but still training on reduced volume (70km last week increasing to 100km this week) and on the grass as much as possible. As I experienced today in the warm up, most likely caused by wearing tape on the same ankle to protect the lateral tendons I screwed up a year ago.

Today training without tape, hoping I miss the sprinkler heads at Aranda playing fields.
6 minutes of effort, 4 intervals in the set with 1 minute recovery. Felt quite good, a little sore on the way home. Usual drill in the evening. Ice,Ice,Ice...

ACTVAC XC Handicap : Mount Taylor

After another light week due to post tib tendon inflamation arrived at the handicap still in taper mode.

Missy betters her ast for each of the last 3 handicaps. Must be doing something good.

Frylink 3.5km: Almost all up on the way out, almost all down after the turn. Rand the first 3km very hard, final 500m at 60% to stay safe on the steep bumpy descent.
Results: Richard 58.9% ; Missy Bronze 68.1%, SB 87% ; SK 74.8% ; Genie 72.2% ; GT 70.3% ; KT 78.2%

Thomas 7km: Very tough course
Results: H 82.6% Roget 71%

Official results later

Tempo Run

Back again to Bruce Ridge for a cruise tempo run and social chat. Head of the bunch Zena and Bella along with Roget, Tori, Em, Kathy, KJ, Kerstin and moi.
Vets handicap tmoz at Mt Taylor.

Power Strides

At Stromlo, the grass XC track, with Genie, 5 x 100m (20.6,19.9,18.6,17.9,17.0) then 2 x 200m (36.6,35.4)

Long Tempo Intervals

Second session for the day, on undulating Stromlo fire trail, windy, two groups

Group 1: genie, em 4 x 6min,2min recovery

Group 2: yen, kt, h, sk, minnie, sb, kel, bella 4 x 10min (2.5km), 2min recovery

Third session of the day, coffee and nibbles

Tempo Intervals : 3000m

On track to try the new spikes, 4 x 100m (17,16,15,14) then 3000m with 3x100m trot recovery. Total time 10:08, speed of efforts between 3:10-3:15 per km.

Power Hills

A light week, weather dreary, tummy still sore, today 4 x 1min power hills on a steep muddy track, form not speed, trot down recovery. Full training hopefully  resumes on Saturday.

Celebration of Running Life

Celebration of running life continues with two more events entered today.
First weekend in November Run4Fun at Sydney's Olympic Park...10km, twisting but flat.
Second weekend in November City2Sea in Melbourne 14km through Albert Park from the city to the bay.
Those events should keep me motivated to keep the kms up and training smart

Tempo Intervals : 6 to 1

On grass with kt, sk, missy and genie, 6,5,4,3,2,1 min tempo intervals (they did faster, looking very strong), 1:30 recovery. No problem for the foot, the stomach still sore.

City2Surf : After the ordeal

Results:
John Meagher 48:29 62nd (M45-49 winner?) ; SB 48:38 65th ; Keith Bateman 48:43 66th (M55-59 winner) ; L&P 56:16 662nd ; JBHIFI 56:24 684th ; El Presidento 58:08 996th ; Macca 59:07 1262nd ; Charlie 65:34 4248th ; Kelley 67:29 5692nd ; Minnie 67:59 6070th ; Mick H 72:30 10360th...well done all

Yesterday a bruised foot and torn tummy muscles from the stitch...a day off. Today the foot is better? (after a 2km test to get the paper). The tummy is still sore.

From the results in the paper today I can see I was running with those who placed in the top ten overall for the first mile...how crazy is that?? On the positive, once I got going again after the stitch subsided I was able to recover enough to save face and finish with my age group peers. You can see how tight it was at the end. Ran the last 6km as fast as I have in the last 3 years.

Next stop Canberra Times Fun Run

City2Surf

Impossible to miss a Canberran in City2Surf. Think I found most of you in the big smoke today. My count was over 20. The atmosphere as good as ever, organisation keeps getting better, great great race and fun event. The first rainy race I can remember since 1986.
The plan today to get out there early with a good bunch, sit in and get a fast time. My start was exceptional. Away quick, clear air, found the good runners (Bateman included in a pack of 20) and tried to sit in. By the time I got to the tunnel I was struggling with the pace. By 2km I had a massive stitch from running too fast at the start and started slipping back through the field. Trengrove and Emily B both ran past at Double Bay, my age group winner? (Meagher) at Rose Bay. I couldn't hang on to anyone giving up 400-500m. Clearly not able to handle that pace on this day.
At the top of Heartbreak it was a new story. Rolled my singlet into two to get the wet fabric off my tummy...the stitch went away.
Steadily I moved back through the field, Bateman started to come back, Meagher too. Pulled back many of the runners I was with in Rose Bay but not the ones in Double Bay or before that...unless they were with the paramedics (I saw two).
Caught and passed Bateman with a mile to go, went after Meagher but couldn't quite get there.
Almost all my friends from Canberra did a PB today (congratulations, results later). I did not. Another City2Surf tackled, back again next year.

Tempo Run : 1500m

Another cold and breezy day, late in the afternoon trot to the track towed by the dog, set the watch on 19 per 100m, 1500m 444,let the dog tow me home again. Do I risk one more tempo? Tmoz is the last day to do? Probably not! Too risky the niggle in this cold.

Long run

Long run from home with Bella and Minnie through the cork oak, past the cows, beyond the arboretum and return.
Earlier in the week booked Oceania Masters Athletics in NZ...this morning booked for Melbourne, the Australian Masters Athletics, a townhouse in Richmond that will take a Border Collie..lucky dog:-)

Stromlo XC 5km

Cool, breezy, damp, brown grass, firm surface, ropes making a false lane, the course 50m or so longer than normal, big kangaroos with huge biceps looking on. Loads of runners in the 16min+range but none quicker. Turned into a surging affair with a big sprint against Emily B at the finish, male winner barely holding on.
sb 2nd 16:21, ybhifi 18high, l&p 19, kt 20:00.62, genie 22:02, Minnie with the dog.

Within a second of my time in March this year, 6 seconds from my PB...definitely a PB if the ropes were not there.

Back to the track

First time on a track since Easter (except for a goats track in Redon and this one). 3 x 1000m all around 3:08, not too hard, only to find the right speed again. 600m trot between efforts after a good warm up and some strides.
140km in the last 7 days even with 2 light days.
5km cross country on Saturday, maybe some sneaky 400s on Monday and a tempo on Wednesday before City2Surf. Only 80km scheduled for this week.

Oceania Masters Athletics : Flights Booked

A few days after I turn 50 the Oceania Masters Athletics Championships begin in Tauranga NZ. Booked the flights and car for that this morning. 48 hour special on Virgin, return from Sydney $250!!
Only attending first 3 days...5000m on Sunday 5th February, 800m on the Monday, 8km crossy on the Tuesday...happy birthday to me:-)

Long Intervals : 6 to 1

On the grass, 6,5,4,3,2,1 minute intervals, 1:30 jog recovery with the gang (kt,missy,sk,genie,richard). They are all running very strongly. Hard to keep up with them.
Start a 10 day taper tmoz for City2Surf. Only enough time to fit in 4 sessions before Sunday 14th. A couple on the track, a race and some power hills or a tempo run.