Monday, April 30, 2012
Saturday, April 28, 2012
The courses: Both the 10km and the 5km very tough and twisting with a steep uphill start and downhill finish.
Thomas 10km: Helen 85.5%(lost and jogging) ; Mia 85.6% ; Roget 64.9%(welcome back) ; Mick 70.3% ; Emma 67.8% (walking); Tori ? ; Janene 69.9%.
Frylink 5km: sb 92.6% ; kt 84.1% ; heidze 79.7% ; gt 75.9% ; missy 67.2% ; sk 40.1%(walking).
Of me: Worked very hard today, the splits were always giving me negative feedback, catching those ahead always giving me positive feedback. The type of run I would expect while in the high volume base building block. Strong but flat. Exact splits of 9:05 + 9:05= 18:10 is 18 seconds faster than my course record of last year and a high ast as well. Surprising.
Brunch after was in Watson, a long table of happy people, outside a very unhappy dog wearing a pink collar.
Friday, April 27, 2012
Thursday, April 26, 2012
Today fresh legs again, over the mountain this morning to work, bush and fog, nothing else. Over the mountain to home again this afternoon.
Week 1 complete: 17km today, 120km exact for the week.
Tuesday, April 24, 2012
Next week I will do an ascent of Black Mountain at lunch in time trial mode as the second SE session.
This afternoon a ploddle from the lake with friends. 19km for the day.
Very hard to get up to operating temperature this evening. Pity those in just skirts. Some managed under 4s, some well under 4s, a few over 4s. Recovery not a strict 1 minute. Lots of chatting:-)
Of me: Paced Heidze on interval 1 (3:28), 3:11, 3:12. All intervals less than 1 minute recovery. Total of 17km today.
Monday, April 23, 2012
Today the third straight 20km day...to work and back over Black Mountain, only 3 roads crossed each direction, a wallaby, an echidna, a dog named Bella 500m from home running amok with a girl called Minnie...both running the opposite direction.
History tells me in six weeks time. all being well, I'll be in great shape and ready to race again. Until then nothing but hard work and all the good sessions, feeling tired and hungry, dreaming of some cross country races in June, a lap of France in July, City2Surf in August:-)
Saturday, April 21, 2012
Of me: A nice pace with Heidze, mostly around 4:20-4:30s per kilometre on undulating terrain. An extra 8km this afternoon with Bella to keep a promise to self of 40km for the weekend to kickstart my first 120km week for quite a while.
Post run at 'Sirens' for brunch, two strong coffee and beans+cheese on toast:-)
The training pattern set now. Group training each Tuesdays (1km reps on 1 minute)& Saturdays (long hilly intervals), either a long run or tempo/race on Sundays, Thursday another session on my own for the moment, running to work and back over the mountain on the other week days.
Friday, April 20, 2012
The session: 5km warm up in the bush followed by 3 x 4-5 minute intervals that started slowly up to flat with a major climb in the middle, flattish to finish. Net climb approx 50m in elevation. Nobody working too hard. Everybody relaxed, chatting and more important VERY supportive of each other.
On the coffee table at Tilleys some bling on show from Nationals, engraved and all. Last night the club track and field presentations for those who could make it. Congratulations to all in the group who received some recognition for their efforts this season.
Tmoz a longish run tempo(ish) out at Mulligans.
Of me: Felt great today, always in control. Obviously very fit from all the races in the last few weeks. Very much looking forward to laying that base again and improving on the technique, endurance, speed endurance, strength and power in the coming months.
Below a video to poke some fun at myself. I did become a much better skier technically than this believe me:-)
Wednesday, April 18, 2012
My head very ready to start the new cycle, my body lingers. Saturday and Sunday I will hope for some long intervals and 20km each day to kick start the first block of training that will last 6 months including a few key races and a lap of France. The races: June 12km XC Pennington ; ACT XC Championships -- July Lap of France -- August City2Surf -- September Canberra Times Fun Run -- October Melbourne Half Marathon. Will have one easier week before each race (or series of races in June). From then on it's all track.
Having mostly recovered from my ankle tendon injury in late 2010 (the tendons have healed and tightened, the piece of grissle holding them in place is either loose or detached), I can do more fast tempo hills this winter. Hopefully that means more power next summer.
I have a few running technique faults to fix up...some old habits coming back, some more refinement.
The long intervals are second nature now. Not being away from home for 3 months should allow some good progress over winter.
The pace intervals that I lacked last season (having no access to a track in Europe) should be there as well. As I witnessed from helping my friends, lots of small steps over a long period of time really works.
All to do on Saturday, put on the shoes, do the sessions, stay calm, take reward once a month, smile when the spring, summer and autumn comes around again.
Tuesday, April 17, 2012
This evening just four of us. 3 x 1000m, 72 seconds recovery: Maria 3:57, 3:57, 3:55. Kathy not far behind that. Missy a cold. Me doing the pacing duties.
Monday, April 16, 2012
Saturday, April 14, 2012
Michelle: 89:45 PB and first time under 90 mins...great run and elated
Lance: 84:34 Only seconds off a PB and with a dodgy knee
SB: 73:28 Second overall...very happy
Of me: The process today was to look to see if there was any help out there, if not have a crack at the M50 Australian record of Ron Peters 71:30ish on my own, if not recovered from last weeks racing then get to the finish in the easiest manner which would give me the fastest time and best placing.
After 500m it was clear I had no help so I had a crack on my own. After the ascent of Parliament House it was clear I was fatigued and an Australian age record was out of the question. I started to look for help to get me to the finish the easiest I could. From there on it was use all the people around me including the marathon runners I would have until 5km to go. There was one half marathon runner who was at my level. I tried to let him run on his own while I took rides off any marathon runners who were having good patches. At the turn onto the bridge my fellow half marathon runner caught sight of me 20 metres back and got spooked. It was a drag race to the line from there with me fading slightly over the final 3km.
Splits: 3:12, 3:16, 3:22, 3:28, 3:35(hill,16:55@5km), 3:33, 3:23, 3:38, 3:24, 3:24 (33:57@10km), 3:30, 3:40, 3:23, 3:27, 3:26 (51:25@15km), 3:35, 3:41, 3:32, 3:35, 3:39 (69:28@20km), 4:00=73:28
1st 72:58 Sean Bowes , 3rd 74:42 Matt Crane
Women: 1st Hannah Flannery 78:57, 2nd Jessica Mitchell 80:11,3rd Laura James 81:00
Male: 1st Anthony Farrugia 2:28:23, 2nd Matthew Fenech 2:28:44, 3rd Sam Walker 2:32:00
Female: 1st Magda Karimali-Poulos 2:47:45, 2nd Clare Williams 2:50:36,3rd Sara Burgess 2:54:47
The only marathon placegetter in the top 4 when I veered off the course was the eventual winner. There was a large bunch about 40 seconds back where the other placegetters came from.
Post race brunch was had at Manuka, My Cafe with Michelle, Lance and Minnie...so nice in the sun even if a couple of flies decided to mate in my flat white:-)
Friday, April 13, 2012
After a brunch at Tilleys followed by a peak at setting up for the Australian Running Festival and more important any goodies for sale at the expo.
Had a niggle on the right knee yesterday, related to tight quads I think. No running yesterday, some drugs and stretching seems to have it good again. Will find out tomorrow morning at 7am when I warm up for the Half Marathon.
Thursday, April 12, 2012
Wednesday: 6km up the mountain with Bella
Thursday: Jog to the track and back with Bella. At the track 2000m in 6:34. Splits 81,80,78,78,77. 10km all up.
Next 2 days 30-40 minutes jogging. Sunday Half Marathon as part of the Australian Running Festival. Unlike last weekend, looks like perfect conditions and light winds. If I have recovered ok I will expect something 73 minutes or quicker. The course is quick except for the first 5km. I believe we start with the marathon runners? If I get some help out there 71 minutes wouldn't be out of the question. We will see.
Next week will be chill...just jogging. Following week back into the grind 120km per week, all the right sessions...calm...ACT Cross Country Championships June, Chasing Tour de France July, City2Surf August, Melbourne Half Marathon October, track November to March...Australian Masters Athletics Championships in Canberra :-).
A good friend Julie Steele took some great shots from my last lap of the cross country on Monday. Thanx Julie for the memories...
Tuesday, April 10, 2012
May to July
Aims to develop: Aerobic endurance, 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: 4 x 6min, 1 minute recovery jog at mid threshold, effort=6/10, weekly once
6 x 3min, 1 minute recovery jog at upper mid threshold, effort= 7/10, weekly once
Race Conditioning: 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
All sessions begin and conclude with stretching and 4 x 100m strides
Plyometrics, strength training, core stability, yoga optional
Try to incorporate long intervals into weekly runs like BBQ stakes or Customs rather than running the event hard.
Monday, April 9, 2012
Three were unable to attend or compete. SK a stress injury in the foot, Emma nerve damage from a long jump and Minnie ongoing problems relating to tight upper torso, calf tear.
23 of the 25 performances listed below resulted in medals. More than half of those medals were GOLD. Everyone was able to peak for the championships and do a very near season best or personal best or win in at least one event. In short everyone was able to compete at National top 3 level.
Further the range of events was from 800m/1500m to 8km or 10000m for most. Versatility.
On a world level most were able to improve on their 2012 world rankings or take significant steps toward gaining a world ranking for 2012.
That's what we did right. Pats on backs.
What we could do better? That will be in the tweaks we make to the series of training blocks and the sessions we undertake in 2012/2013, beginning in May. Until then xx.
5 Heidi W41 2:33.62 2:28.06 76.51%
3 Helen W52 2:53.25 2:30.61 75.22%
2 Maria W57 2:47.23 2:15.81 83.41%
1 Kathy W60 2:51.30 2:13.09 85.12%
2 Heidi W41 5:10.23 4:50.44 80.04%
3 Helen W52 5:46.56 4:43.84 81.91%
1 Maria W57 5:34.82 4:16.34 90.69%
1 Kathy W60 5:50.04 4:16.76 90.54%
2 Bruce M50 4:30.26 3:51.00 89.18%
3 Katie W46 19:45.40 17:54.33 80.49%
2 Helen W52 20:31.50 17:14.71 83.57%
3 Kelley W51 20:33.50 17:29.96 82.35%
1 Maria W57 20:12.30 15:51.78 90.85%
1 Kathy W60 21:08.40 15:53.97 90.64%
1 Bruce M50 16:16.20 14:13.89 88.65%
1 Katie W46 41:45.60 38:23.40 78.19%
2 Kelley W51 43:57.22 38:02.52 78.91%
1 Bruce M50 33:48.48 29:34.32 89.05%
1 Heidi W41 33:45.00 32:21.37 74.42%
2 Katie W46 35:22.00 32:26.09 74.27%
3 Helen W52 35:30.00 30:16.68 79.53%
5 Kelley W51 36:08.00 31:12.72 77.17%
1 Maria W57 35:54.00 28:39.76 84.03%
1 Kathy W60 39:15.00 30:03.23 80.13%
1 Bruce M50 27:34.00 24:06.76 87.91%
Women all ages: 1st Lisa Davis (SA) W35 32:29 -- 2nd Stacey van Gueren (VIC) W50 32:46 -- 3rd Mandy Giblin (TAS) W35 33:14 -- 4th (our own) Heidze (ACT) W40 33:45 (nowhere to hide now:-))
Of us: Kathy W60 Gold ; Maria W55 Gold ; Helen W50 Bronze ; KT W45 Silver ; Heidze W40 Gold...also Terri Jones W70 Silver -- Ann Young W75 Gold
Men all ages: 1st (our own) SB (ACT) M50 27:34 -- 2nd Ross Langford (WA) M30 29:15 -- 3rd Michael Bialczac (VIC) M50 29:23 -- 4th Simon White (NSW) M35 29:27
also Jeff Grey M45 Bronze
Men 4x400 Metre Relay M240+
3rd Act 'A' 4:39.19
1) Geoff Sims 63 2) Peter McDonald 58
3) Garry Maher 65 4) John Lamb 62
well done lads
Of me: Very fatigued in the pre-race warm up, challenged up the first climb 300m into the race, put my body in front of everyone and applied as much pressure as I could until I was solo, started to feel good with a nice rhythm, then ran at my tempo. The gap grew steadily each lap. Splits: 8:59 ; 9:15 ; 9:22
Saturday, April 7, 2012
Race 1: W60+ 5000m: W60 Kathy 21:10? Led start to finish, won easily. W75 Ann Young Gold.
Race 2: W30+ 5000m: W45 KT 19:45 Bronze ; W50 Helen 20:31 Silver + Kelley 20:34 Bronze; W55 Maria 20:10 Gold.
Race 4: M50-59 5000m: M50 sb 16:16 Gold. Led start to finish but had to work hard to keep 2nd Steve Quirk 16:37 and 3rd Phil Clarke 16:40s at bay who were working in unison. Each lap in 2 parts, short stride into the wind, long stride riding the wind.
Race 5: M45 Robert Schwerkolt fastest of the day 16:08. We had identical splits until 600m to go.
Tmoz the crossy. Feeling very fatigued now, especially doing extra kilometres with the dog drama (lept off our balcony, lost until found a pound). Back to a full training load already. 20km today. 20km yesterday. 25km day before. An old sparring partner Michael Bialczac will start fresh tmoz (if he starts). Could be a worry. I still feel confident. Can't recall being beaten on that course.
First race W60+ 1500m: Kathy an all the way win by a large margin and a decent time to boot. Very strong running on a sunny yet much cooler day, the wind down from gale force to annoying stiff breeze that swirled around the stadium but generally headwind in the back straight.
W50-59 1500m: Maria an outstanding tactical run in a very quick time (in the 5:30s) and gold W55. Fastest time for several years....In the same race Helen also outstanding a season best for her (5:46?) and a second bronze medal for the championships in W50.
W40 1500m: Despite running a brilliant race yesterday Heidze suffered most in the gale, being left on her own in no person's land and run down by the pack with 200m to go. Different story today. Got on the rails and took shelter behind two great competitors...one a Commonwealth Games rep, the other a huge W35 talent. Out in front Suzy Cole left her mark again with a 4:31. Heidze waited for her time, had two choices, go at 100m or go at 500m, her choice. Heidze took the choice of 500m to go and totally committed to her action...the result a life time best of 5:10 and a silver medal:-)
M50 1500m: Motivated by the previous races I jogged to the car in the W45 race, grabbed my smelly singlet and started to warm up. My tactic was to be identical to Heidze. That all changed with a slow 2:28 at 800m. I attacked immediately, Scott I knew would read my move and countered. We strung together 700m at 2:16 800m pace, Scott the well deserved victor 4:29, me a few strides behind in second 4:30, Andrew Eggington 3rd 4:31 (led first 800m).
After the Veggie Bar in Fitzroy with pizza 4 types, shopping and drama with the dog:-)
Thursday, April 5, 2012
The conditions: Started nice, getting hotter and windier during the race.
Men 35+ 10000m: 1st sb 33:48 M50 : 2nd outright Steven Quirk M50 36:34
The conditions: Started hot, sunny and windy getting worse during the race. Sun and wind the major factor, helping dehydrate everyone
Of me: Felt great until about 6km (33:20 pace exact and having lapped everyone in the field). Tried to lift the pace and only succeeded in digging a big hole for myself. Lost 28 seconds in the next 4km. Visited the water station on 3 of the last 5 laps. Very happy with the time and how I ran the race.
Hopefully no niggles appear overnight. Really looking forward to the 1500m tmoz in much cooler although still windy conditions. Maybe a shower or two.
800m: Heidi W40 2:33 ; Helen W50 3rd 2:53 ; Maria W55 2nd 2:47 ; Kathy W60 1st 2:51 (with sore ribs...ask Geoff) ; Mick M50 Strong run, Scott Lawrence 2nd after a smart race
Conditions: Cloudy, warm, gale force winds at times
Wednesday, April 4, 2012
Travelling down the Hume tmoz with the dog for good company. Leaving early as I try to fit in some shopping at the sporting factory outlets in Smith Street. Should be there by 2pm.
Weather for Friday to Monday 30,19,19,17 and windy every day. Only showers on Friday/Saturday.
Monday, April 2, 2012
Helen 1500m training. Same set as Saturday but quicker. 1000m ; 300m ; 200m with 30 second recovery. 5 seconds under target on each effort.
Heidze 800m training, Straight 600m effort approximately same pace as last 600m of an 800m. 1:46 or 2:21 pace
Kathy and Maria 800m training. Same set as Heidze. Maria 2:45 pace. Kathy 2:51 pace.
Of me: Paced the lot of them. The 600m with Heidze similar to my 1500m pace.
The weather for Melbourne looks windy always, hot on Friday, cool the other days. Perth was hot and windy, still ran reasonable times. Windy makes it more likely than not I will line up for the 1500m as well as the others. Looking forward to that much more than a 10000m at noon in 30 degree heat.