Friday, August 31, 2012
Threshold Run XC Style
Minus 6 to start the day and a big blue sky to follow. Nice size bunch out for an effort of 4.6km on the usual out and back on the bush trails. Canberra Times fun run next weekend and everyone appears ready except for the odd niggle.
As the bunch headed off for coffee I headed to the airport. Only 6km for me this morning.
Thursday, August 30, 2012
Strides : Half Marathon Taper
Very windy today. Left the run until later, the usual Aranda loop with the addition of 8 x 20 seconds and 2 x 40 seconds all up hill. The reason for the up hill...there is no flat, too steep to run down fast. Some of my friends may have done strides out there as well although I doubt it. Best to be in the gym of somewhere else today. I know one who did strides on the treadmill!
I make my second debut into Athletics Victoria (the mecca of Australian Distance Running) this weekend in the Victorian Half Marathon Championships, running for Old Scotch Collegians. My friend and some time training partner Keith runs for the same combined APS team in M50+ during the XC season. They have been doing very well, locked in a battle with Keilor.
It's been almost a decade since I last raced with Athletics Victoria. I did four partial cross country seasons and one full track season in the decade I lived in Melbourne. While the track season was memorable I'd rather forget the cross country seasons. When I arrived in Melbourne in 1989 I weighed under 55kg and was extremely fit. Within months I had piled on 5+kg and then 1kg extra each year after that. Such is a life built around cafes, restaurants, dining out in beautiful streets and actually having enough money to afford it all. I would never give back those beautiful Melbourne years. Glad I get a second chance at a few Athletics Victoria Cross Country seasons, even if living remotely elsewhere. This time around I will be much better as an M50 than I was back then as M30.
Some mostly sad results. The one and only cross country highlight at an 8km XC in Deakin University Geelong, racing Hunters & Collectors Mark Seymour to the line in a quick time.
05/05/1991 Sandown Relay 6.2km Road 19:37
06/07/1991 Brimbank 16km XC 56:16
20/07/1991 15km Road 48:16 (10km split 32:00)21st
09/05/1992 Sandown Relay 6.2km Road 20:24
23/05/1992 Deakin Uni 8km XC 24:23
23/04/1994 Sandown Relay 6.2km Road 20:31
14/05/1994 Caulfield 10km Road 34:42
16/07/1994 Brimbank 16km XC 57:39 60th
Sandown Relay 1992
I make my second debut into Athletics Victoria (the mecca of Australian Distance Running) this weekend in the Victorian Half Marathon Championships, running for Old Scotch Collegians. My friend and some time training partner Keith runs for the same combined APS team in M50+ during the XC season. They have been doing very well, locked in a battle with Keilor.
It's been almost a decade since I last raced with Athletics Victoria. I did four partial cross country seasons and one full track season in the decade I lived in Melbourne. While the track season was memorable I'd rather forget the cross country seasons. When I arrived in Melbourne in 1989 I weighed under 55kg and was extremely fit. Within months I had piled on 5+kg and then 1kg extra each year after that. Such is a life built around cafes, restaurants, dining out in beautiful streets and actually having enough money to afford it all. I would never give back those beautiful Melbourne years. Glad I get a second chance at a few Athletics Victoria Cross Country seasons, even if living remotely elsewhere. This time around I will be much better as an M50 than I was back then as M30.
Some mostly sad results. The one and only cross country highlight at an 8km XC in Deakin University Geelong, racing Hunters & Collectors Mark Seymour to the line in a quick time.
05/05/1991 Sandown Relay 6.2km Road 19:37
06/07/1991 Brimbank 16km XC 56:16
20/07/1991 15km Road 48:16 (10km split 32:00)21st
09/05/1992 Sandown Relay 6.2km Road 20:24
23/05/1992 Deakin Uni 8km XC 24:23
23/04/1994 Sandown Relay 6.2km Road 20:31
14/05/1994 Caulfield 10km Road 34:42
16/07/1994 Brimbank 16km XC 57:39 60th
Tuesday, August 28, 2012
Tuesday Session : 2000m, 3 x 800m
Tuesday session now a focus on the track season. Still too cold for very fast work. Today only about setting up the structure. 2000m, 3 x 800m all with 200m walk recovery. Strides and drills to start. A long warm up. A shorter warm down. 15km in total.
Heidi (7:52,2:58,2:57,2:55), Maria, Julia and myself all well under pace set with a beeping watch. Roger a part session (jet lag). Helen elsewhere 10, 8, 6, 4 minute intervals from school (jet lag). Kathy and Geoff a later set.
Of me: 2000m 6:29, 3 x 800m (2:35, 2:33, 2:32)
Heidi (7:52,2:58,2:57,2:55), Maria, Julia and myself all well under pace set with a beeping watch. Roger a part session (jet lag). Helen elsewhere 10, 8, 6, 4 minute intervals from school (jet lag). Kathy and Geoff a later set.
Of me: 2000m 6:29, 3 x 800m (2:35, 2:33, 2:32)
Saturday, August 25, 2012
ACTVAC XC Handicap : Mount Taylor
Today Mount Taylor the venue for the monthly handicap. A testing wind and hill to overcome as well as the usual pedestrian traffic and the odd stoney patch. The long course the more testing of the two. Short course basically all up, flat, then all down again.
Frylink 3.5km:
sb 89.3% ; heidze 75.8% ; gt 70.3%; kt 75.3% ; missy 69.35% ; richard 51.4%; sk 33.9%
Taylor 7.0km:
maria 84.5% ; pete 60.2% ; l&p 51.5% ; janene 68.0% ; mick 63.7%
minnie 1 border collie ; kelley 2 border collie
Of Charlie: 1st in age group ACT Duathlon Champs at Stromlo...well done
Of me: Splits 3:53 ; 3:41 ; 2:59 ; 1:30 = 12:20 As an M50, 15 seconds faster than my M45 record. Seemed to have pulled up ok. The head cold at 85% better. Confident I can do OK in the half next weekend.
The brunch in Braddon at Pronto, a table for 12.
Frylink 3.5km:
sb 89.3% ; heidze 75.8% ; gt 70.3%; kt 75.3% ; missy 69.35% ; richard 51.4%; sk 33.9%
Taylor 7.0km:
maria 84.5% ; pete 60.2% ; l&p 51.5% ; janene 68.0% ; mick 63.7%
minnie 1 border collie ; kelley 2 border collie
Of Charlie: 1st in age group ACT Duathlon Champs at Stromlo...well done
Of me: Splits 3:53 ; 3:41 ; 2:59 ; 1:30 = 12:20 As an M50, 15 seconds faster than my M45 record. Seemed to have pulled up ok. The head cold at 85% better. Confident I can do OK in the half next weekend.
The brunch in Braddon at Pronto, a table for 12.
Friday, August 24, 2012
Track Training Commences
This morning a 6km warm up followed by a set of sprinting, stretching and motion drills conducted by our good friend Garry.
Following this were two sets of 4 x 100m. First set on the grass not timed. Second set on the track timed to be quicker each effort. Last set 2 x 200m, once again each effort quicker than the last, trying to take as much of that 100m speed into the 200m.
Generally we all managed to be double our fastest 100m plus one second. The times were relatively slow even with a tail wind. The cold air and lack of real speed work over winter the blame. The speed will come back quickly. We will do the drills weekly from now on, taking small steps to avoid the niggles. A bit of a juggle with most doing the Melbourne half marathon in October and getting ready for the track. As I said yesterday my half will be done next weekend, a 10km road for me in Melbourne.
Of me: 16.3, 15.6, 14.9, 14.8 then 32.2, 31.1...roughly one second for 200m slower than where I have been over the last few years.
On the track at the same time were A-League soccer umpires doing fitness testing. They were working harder than us!
Brunch was at Jammo. Roget back from the Olympic fest.
Following this were two sets of 4 x 100m. First set on the grass not timed. Second set on the track timed to be quicker each effort. Last set 2 x 200m, once again each effort quicker than the last, trying to take as much of that 100m speed into the 200m.
Generally we all managed to be double our fastest 100m plus one second. The times were relatively slow even with a tail wind. The cold air and lack of real speed work over winter the blame. The speed will come back quickly. We will do the drills weekly from now on, taking small steps to avoid the niggles. A bit of a juggle with most doing the Melbourne half marathon in October and getting ready for the track. As I said yesterday my half will be done next weekend, a 10km road for me in Melbourne.
Of me: 16.3, 15.6, 14.9, 14.8 then 32.2, 31.1...roughly one second for 200m slower than where I have been over the last few years.
On the track at the same time were A-League soccer umpires doing fitness testing. They were working harder than us!
Brunch was at Jammo. Roget back from the Olympic fest.
24th October 2012
24th October 2012...I could just let this day pass and say nothing to offend those with a different view to mine but I won't. My view is hard work, systematic training, staying uninjured, supporting each other, being happy for the results of a friend or competitor no matter what the result and then having a coffee after...those things I believe in. Taking performance enhancing drugs systematically a definite NO.
Of me: A difficult week with the bad weather and a lingering head cold. Every day I got out there in the mud, sleet, wind, whatever and just did an hour or so and kept the legs hard. I have a half marathon to run in 8.5 days time. Hopefully in the next few days I get a couple of sessions in and can run near my potential in Melbourne.
20 years, 6 months ago a 10 miler on Yarra Boulevarde Burnley (51 minutes). The venue next Sunday.
Of me: A difficult week with the bad weather and a lingering head cold. Every day I got out there in the mud, sleet, wind, whatever and just did an hour or so and kept the legs hard. I have a half marathon to run in 8.5 days time. Hopefully in the next few days I get a couple of sessions in and can run near my potential in Melbourne.
Tuesday, August 21, 2012
ACTVAC Half Marathon Results : First Session Post City2Surf
From the weekend:
Performance Results - MEN
Age % First Name Last Name
81.8 PETER JAMES
81.0 PETER CLARKE
80.0 GREG REGESTER
78.6 SCOTT IRONS
77.7 TREVOR JACOBS
76.7 NIGEL PEACOCK
75.4 JEFF GREY
75.1 MICHAEL LEAHEY
74.3 PAUL TILSE
74.2 LANCE PURDON
Performance Results - WOMEN
Age % First Name Last Name
80.9 NORMA WALLETT
79.4 MARIA OREILLY
78.4 ANDINA FARAGHER
77.2 KATHY SIMS
76.1 KIM WILMSHURST
75.2 KERI VAUGHAN
75.0 DEBBIE COWELL
74.7 SALLY JEFFREY
74.5 CLARE WALL
73.4 JODIE BARKER
Well done all.
This afternoon the first session since City2Surf. Those who did ACTVAC Half Marathon didn't take part. That left Julia and Heidze who both did some long intervals. As you would expect a session to blow away the cobwebs. The next will be better.
Of me: Still a head cold. Pacing Heidze 2000m, 1600m, 1200m. Stiff breeze in the back straight. First effort a little under 4s. Last 2 efforts a little over 4s.
Performance Results - MEN
Age % First Name Last Name
81.8 PETER JAMES
81.0 PETER CLARKE
80.0 GREG REGESTER
78.6 SCOTT IRONS
77.7 TREVOR JACOBS
76.7 NIGEL PEACOCK
75.4 JEFF GREY
75.1 MICHAEL LEAHEY
74.3 PAUL TILSE
74.2 LANCE PURDON
Performance Results - WOMEN
Age % First Name Last Name
80.9 NORMA WALLETT
79.4 MARIA OREILLY
78.4 ANDINA FARAGHER
77.2 KATHY SIMS
76.1 KIM WILMSHURST
75.2 KERI VAUGHAN
75.0 DEBBIE COWELL
74.7 SALLY JEFFREY
74.5 CLARE WALL
73.4 JODIE BARKER
Well done all.
This afternoon the first session since City2Surf. Those who did ACTVAC Half Marathon didn't take part. That left Julia and Heidze who both did some long intervals. As you would expect a session to blow away the cobwebs. The next will be better.
Of me: Still a head cold. Pacing Heidze 2000m, 1600m, 1200m. Stiff breeze in the back straight. First effort a little under 4s. Last 2 efforts a little over 4s.
Saturday, August 18, 2012
World Masters Rankings 2012 : Preliminary 30%
World Masters Track Rankings for 2012 have been posted as of today, 30% complete. As part 2 of 2012 has not even started we should be able to better some of our times. A few of us are very close to the cut-off and will add to the list. There are some times from earlier in the season that have not been submitted (including my 15:55.04 5000m, now just submitted). A few of us will slip down the rankings as more times are added.
The girls: Well they beat the boys hands down. Kelley in the rankings for the first time.
Of me: Barely made the cut-off in the 1500m (more work to do there), top 10 so far in the 5000m (sneaking just inside my tough competitor David Sweeney), well up in the 10000m with a run I should break twice before the end of 2012.
The girls: Well they beat the boys hands down. Kelley in the rankings for the first time.
Of me: Barely made the cut-off in the 1500m (more work to do there), top 10 so far in the 5000m (sneaking just inside my tough competitor David Sweeney), well up in the 10000m with a run I should break twice before the end of 2012.
ACTVAC Half Marathon
A longer run from home this morning, through the forest and down to the lake...Minnie, Heidi, Bella and myself...cheering on the many who did the ACTVAC Half Marathon. Jogged along the course between 4 & 6km to go, seeing friends from all three start groups (started 30 mins apart, each group). Looked like a perfect day for a fast time, the wind picking up just towards the end of the race.
Early results received from Maria, Kathy, Geoff, Jodie and Lance (who did another PB for the half and 10km the split as well). Well done all, nice to see you out there.
Of us: 70 minutes in total with another 20 minutes for me in the afternoon. That's 2 days of near normal volume, the head still foggy.
Early results received from Maria, Kathy, Geoff, Jodie and Lance (who did another PB for the half and 10km the split as well). Well done all, nice to see you out there.
Of us: 70 minutes in total with another 20 minutes for me in the afternoon. That's 2 days of near normal volume, the head still foggy.
Tuesday, August 14, 2012
Virus
It didn't take long to catch the virus I had been trying to avoid in the week leading up to City2Surf...exactly 24 hours after the race. The race itself lowered my immune levels. I'm feeling relaxed about it and relieved.
I've had two days off and today may well be another. Very important I don't let it get to my chest. If I do run today it will only be for 15 minutes. Double that every day until I am back to an hour, then start the speed again, probably next Tuesday.
Next stop is Canberra Times 10km Fun Run on September 9th and another race on the Melbourne Marathon weekend October 14. Looking forward to seeing the track programs come out. Very keen for a 10000m race early in the season.
Preparatory Period 2 August to October
Aims to develop: Aerobic endurance, race pace, speed, 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 800m or 5 x 600m or 6 x 500m, 1 minute recovery at 1500m-3000m pace, weekly once
2000m, 1600m, 1200m, 800m, 400m, 30sec-1 minute recovery jog at 10000m, 5000m and 3000m pace, 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 or
150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once (alternate with 300m hills, either weekly)
All sessions begin and conclude with stretching and 4 x 100m strides
Plyometrics, strength training, core stability, yoga optional
I've had two days off and today may well be another. Very important I don't let it get to my chest. If I do run today it will only be for 15 minutes. Double that every day until I am back to an hour, then start the speed again, probably next Tuesday.
Next stop is Canberra Times 10km Fun Run on September 9th and another race on the Melbourne Marathon weekend October 14. Looking forward to seeing the track programs come out. Very keen for a 10000m race early in the season.
Preparatory Period 2 August to October
Aims to develop: Aerobic endurance, race pace, speed, 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 800m or 5 x 600m or 6 x 500m, 1 minute recovery at 1500m-3000m pace, weekly once
2000m, 1600m, 1200m, 800m, 400m, 30sec-1 minute recovery jog at 10000m, 5000m and 3000m pace, 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 or
150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once (alternate with 300m hills, either weekly)
All sessions begin and conclude with stretching and 4 x 100m strides
Plyometrics, strength training, core stability, yoga optional
Monday, August 13, 2012
City2Surf : Official Results
City2Surf results for my friends:
Janene Kingston 72:35
Pete 79:51
Jimmy 8147
Michelle Wells 58:06
Julia 71:19
Minnie Masters 74:45
Elle 64:05
Maria 63:50
Lance Purdon 55:11
Mick 69:26
Jeff Grey 57:19
Kelley Flood 64:04
Heidi 62:18
Kathy 68:45
Geoff 73:08
...well done all, must have missed someone?? me 47:46 and 47th place
Janene Kingston 72:35
Pete 79:51
Jimmy 8147
Michelle Wells 58:06
Julia 71:19
Minnie Masters 74:45
Elle 64:05
Maria 63:50
Lance Purdon 55:11
Mick 69:26
Jeff Grey 57:19
Kelley Flood 64:04
Heidi 62:18
Kathy 68:45
Geoff 73:08
...well done all, must have missed someone?? me 47:46 and 47th place
Sunday, August 12, 2012
City2Surf
Somehow most of our friends from Canberra managed to meet each other in City2Surf, and there were plenty. It was a testing day with the wind a major factor. The winner Liam Adams ran around 30 seconds slower than last year. Not a pretty day but a memorable one.
A whole bunch of us managed to meet whether for dinner up there or lunch post race in Berrima of before and after the race or travel and stay together. A great weekend away for all.
Performance wise we all raced great. I won't mention times until the results get posted but there were several PBs despite the wind...shows how fit we all are.
Of me: 47:46...the dog tried to escape again through the window behind the tv and pulled out the antenna:-( Will tape when the coverage gets repeated on ONE. The run better than last year, would rank =2nd of my 4 runs since 2009. I was probably 2nd M50-59, Keith Bateman 15 seconds ahead.
A whole bunch of us managed to meet whether for dinner up there or lunch post race in Berrima of before and after the race or travel and stay together. A great weekend away for all.
Performance wise we all raced great. I won't mention times until the results get posted but there were several PBs despite the wind...shows how fit we all are.
Of me: 47:46...the dog tried to escape again through the window behind the tv and pulled out the antenna:-( Will tape when the coverage gets repeated on ONE. The run better than last year, would rank =2nd of my 4 runs since 2009. I was probably 2nd M50-59, Keith Bateman 15 seconds ahead.
Tuesday, August 7, 2012
Taper mode tempo intervals
Very windy this afternoon, gusts to 41kph while I was on track, moderating to 20kph later for the others.
Kathy 2 x 1200m tempo ; Heidze 2000m 7:45 after a slow first lap
Of me: 2000m 6:36, 1600m 5:12
Now to get to the start line in a good health, not easy with Minnie sick in bed, not easy for Minnie either.
Kathy 2 x 1200m tempo ; Heidze 2000m 7:45 after a slow first lap
Of me: 2000m 6:36, 1600m 5:12
Now to get to the start line in a good health, not easy with Minnie sick in bed, not easy for Minnie either.
Saturday, August 4, 2012
Long Run
Out to Mulligans Flat this morning, at times dull with a biting chilly wind and some drizzle, at times sunny and pleasant out of the wind...mostly it was cold and windy.
All up an 80 minute out and back, a little quicker on the return...all of us doing City2Surf next weekend except for Tori. Headed off nearby for brunch and a coffee to warm us up.
All up an 80 minute out and back, a little quicker on the return...all of us doing City2Surf next weekend except for Tori. Headed off nearby for brunch and a coffee to warm us up.
Friday, August 3, 2012
Long Intervals : Tuesday Session on Saturday
A couple of us still missing in Europe, a couple ill, other than that most of us there today. A 6km warm up in the bush followed by our normal Tuesday session, kt and missy doing their own thing.
We've come a long way with this session both mentally and physically. It's hard work but the results are there for all to see and will be even greater when we add another shorter and quicker session in the next block (which starts after City2Surf)
Today all of us hitting our times despite a cold, biting wind in the back straight that got stronger as the session unfolded.
Of me: 2000m 628 ; 1600m 508 ; 1200m 349 ; 800m 229 ; 400m 69. Had to work really hard in the 1200m due to the wind and made sure I didn't fall behind in the last 2 efforts. Cumulative identical to the session earlier in the week, the conditions worse. Felt a little more composed form wise, will look at some video Minnie took to see what I can improve.
After the session brunch at Rocksalt, lingered there for two coffees.
We've come a long way with this session both mentally and physically. It's hard work but the results are there for all to see and will be even greater when we add another shorter and quicker session in the next block (which starts after City2Surf)
Today all of us hitting our times despite a cold, biting wind in the back straight that got stronger as the session unfolded.
Of me: 2000m 628 ; 1600m 508 ; 1200m 349 ; 800m 229 ; 400m 69. Had to work really hard in the 1200m due to the wind and made sure I didn't fall behind in the last 2 efforts. Cumulative identical to the session earlier in the week, the conditions worse. Felt a little more composed form wise, will look at some video Minnie took to see what I can improve.
After the session brunch at Rocksalt, lingered there for two coffees.
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