With the handicap Higgins 800m on this Thursday a chance to do a short session for those who might run. The set: 4 x 200m with 200m jog recovery add up the splits. Two lap walk. 600m time trial with chasing start based on 200s.
Set 1: Me 2:08, Lance 2:13, Emma 2:22, Maria 2:37, Helen 2:47, Kathy 2:57.
Based on that Kathy off scratch, Helen 7 seconds, Maria 14 seconds, Emma 25 seconds, Lance 32 seconds, Me 35 seconds.
600m chasing start: Kathy the winner and the others all showing the short speed is slowly coming.
Of me: 2:08 & 1:39 means I would be flat out doing around 2:12-13 at the moment. Still some way to go to my season goal of 2:06 but I will have a crack at a quick effort in February.
Friday, November 30, 2012
ACTVAC Track
No results as yet. Will post here when they come through. The only race I saw was the 3000m, I blogged me last night. Kathy and Helen very good in the conditions. It was HOT. My weight went from 57+kg to 54.4kg in under 2 hours...and the track was so soft I felt like I was sinking in it. From memory Helen was 12:37, Kathy 12:50. Excellent efforts in those conditions.
Of me again: I put positive head on before the race. 3:06 1km, with 2 laps to go only had to run 2:30 for the last 800 to do sub-9:30 but the HEAT, dawdled the last lap in 79. It was another 40 minutes and a whole lot of ice before I could jog home...not well. Prior to the race had a cold shower and ice bag on the head in between strides and right up to the gun. Oh almost forgot 124km in last 7 days...really should not complain.
Today only 40 minutes in the bush. Still hot in the house...such is summer.
Of me again: I put positive head on before the race. 3:06 1km, with 2 laps to go only had to run 2:30 for the last 800 to do sub-9:30 but the HEAT, dawdled the last lap in 79. It was another 40 minutes and a whole lot of ice before I could jog home...not well. Prior to the race had a cold shower and ice bag on the head in between strides and right up to the gun. Oh almost forgot 124km in last 7 days...really should not complain.
Today only 40 minutes in the bush. Still hot in the house...such is summer.
Thursday, November 29, 2012
Tuesday, November 27, 2012
Short Intervals : Long Run
Could see the likely thunderstorms eventuating this afternoon so ran to work this morning just in case. When I saw the rain on the radar at 3:35p I left work and ran to the track. Did 4 x 100m plus 8 x 200m (35,34,33,32,33,33,32,32)with 200m recovery jog, the last 4 intervals in light rain. By the time the others arrived it was pouring and with some lightning and thunder. I watched them complete the same set from the dry shed. Shortly after they finished the rain eased off and I was escorted part of the way home by Kathy and Helen.
In total almost 2 hours running and 23km. I only have to run 10km tmoz to take me to 120km for the week. Will average that 10km distance until next Tuesday when I will only have 70-80km in the legs for the week. Will probably only run the 3000m on Thursday...not sure how hard I will make it hurt, the forecast is 33 degrees.
In total almost 2 hours running and 23km. I only have to run 10km tmoz to take me to 120km for the week. Will average that 10km distance until next Tuesday when I will only have 70-80km in the legs for the week. Will probably only run the 3000m on Thursday...not sure how hard I will make it hurt, the forecast is 33 degrees.
Sunday, November 25, 2012
ACTVAC XC Handicap : 2012 Series Finale
The final race of the 2012 series yesterday on testing courses near Mt Ainslie. The winners of both Thomas and Frylink courses decided, presented (almost) along with King and Queen of the Mountain.
The Winners:
Thomas Long Course
Maria 2nd Queen on the Mountain
Maria 2nd Age Standard
Frylink Short Course
Gary 3rd Point score
Me 1st Age Standard
Me 1st King on the Mountain
KT 3rd Queen on the Mountain
Minnie an honourable 4th in Queen on the Mountain Thomas Long Course
Of me: Didn't race yesterday, rostered on as co-director (aka trolley pusher). Hit the ground running after last Thursday, will be a top up 120km week followed by a quick taper prior to the Zatopek lower grades 10000m in Melbourne next Tuesday.
The Winners:
Thomas Long Course
Maria 2nd Queen on the Mountain
Maria 2nd Age Standard
Frylink Short Course
Gary 3rd Point score
Me 1st Age Standard
Me 1st King on the Mountain
KT 3rd Queen on the Mountain
Minnie an honourable 4th in Queen on the Mountain Thomas Long Course
Of me: Didn't race yesterday, rostered on as co-director (aka trolley pusher). Hit the ground running after last Thursday, will be a top up 120km week followed by a quick taper prior to the Zatopek lower grades 10000m in Melbourne next Tuesday.
Friday, November 23, 2012
Long Intervals
Just three of us on track today, the rest in the forest doing 5 x 3 minute intervals, 1 min recovery.
On track Garry the rabbit. Keith and I a step down. Keith: 1000m (318), 600, 400, 200. Me: 1200m (3:34), 400m (70), 300m (49), 200m (30) with 200m walk recovery. Completely recovered from the 5000m on Thursday, felt very good out there today.
On track Garry the rabbit. Keith and I a step down. Keith: 1000m (318), 600, 400, 200. Me: 1200m (3:34), 400m (70), 300m (49), 200m (30) with 200m walk recovery. Completely recovered from the 5000m on Thursday, felt very good out there today.
Thursday, November 22, 2012
Victorian 5000m Championships : 15:57.3
Big journey for such a short race but well worth the effort. The typical stiff breeze was blowing off the bay. That was negated to a large extent by having fields of similar standards in each of the 5 graded races. Having said that, those who spent too much time in the wind usually paid for it later in the race. Sophie Barker won the women's race after trailing for 4800m. Liam Adams didn't survive his own kick down with 4 laps to go coming up short in the A grade mens.
The C grade race was tightly bunched for the first 2km. It got stretched out into a long line when Robert Schwerkolt took a big turn out in front, split into three bunches, then individuals or pairs over the last 3 laps. 3000m split was 9:30+/-, depending position in the train.
Of me: The legs felt awful all day. They clearly hadn't recovered from the 3 races on the previous Thursday and the following training sessions. I felt terrible during the warm up but once the race got going they were OK. In fact a few times it seemed like I was struggling but able to easily move around the field or bridge a gap when I needed to, like I had an extra reserve. Could have something to do with my new pre-race diet I might explain in detail later. I started to struggle with 4 laps to go but managed to suck enough heels to get me to one lap remaining in good shape. Last lap was 66 which is my quickest this season (I had a kid to help me!). Would have surely been a recent PB had the last 200m not been into the wind. Came out of the event feeling very motivated of what might I be able to do in the next races. Club mate Robert Schwerkolt ran 15:45 but looked like the wind had affected him late in the race. A video link in another post when it gets published
Event 1 Men 5000 metres D Race Open
================================================================
Name Year Team Final
================================================================
. 1
1 Simpson, Grant Bellarine At 16:33.1h
2 Zervaas, Wade Glenhuntly 16:38.2h
3 Griffin, Steven Box Hill 16:41.9h
4 Quirk, Steven South Coast 16:47.4h
5 Jones, Jeffrey Athletics ES 16:54.6h
6 Lawson, Corey SME 17:00.7h
7 Gray, Luke Athletics ES 17:09.4h
8 Hanley, Marcus Old Xaverian 17:12.7h
9 Burke, Roland Athletics ES 17:16.8h
10 Boyle, Flynn Traralgon Ha 17:17.7h
11 Hall, Travis SME 17:40.3h
12 Bruneau, Damien Athletics ES 17:40.6h
13 Woodman, Jonathan Athletics ES 17:44.2h
14 Clark, Adam Western Athl 17:46.0h
15 Schaumberg, Matthew Western Athl 17:50.4h
16 Lotzoff, Saul Maccabi Athl 17:52.6h
17 Hawksworth, Danny Athletics ES 17:57.3h
18 Van Dueren, Philip Coburg Harri 18:24.3h
19 Iskenderian, Simon SME 20:13.1h
-- Pearson, Kyle Athletics ES DNF
Event 2 Men 5000 metres C Race Open ================================================================ Name Year Team Final ================================================================ 1 Mori, Joji Richmond Har 15:30.2h 2 Mackie, Samuel Box Hill 15:31.8h 3 Verwey, Ned Frankston 15:36.3h 4 Gatt, Cameron SSH 15:44.3h 5 Schwerkolt, Robert Old Scotch C 15:45.7h 6 Buckingham, Benjamin SSH 15:50.4h 7 Phelan, Adrian Athletics ES 15:51.5h 8 Masseni, Michael Western Athl 15:51.6h 9 Kelham, Rory Diamond Vall 15:53.0h 10 Wagstaff, Jamie SSH 15:56.0h 11 Graham, Bruce Old Scotch C 15:57.3h 12 Sheldon, Charlie Melbourne UN 16:03.7h 13 Green, Peter Box Hill 16:04.2h 14 Winter, Chris Glenhuntly 16:04.3h 15 Verwey, Sean Frankston 16:05.3h 16 Cook, Julian Glenhuntly 16:07.7h 17 Cook, Jamie Bendigo YMCA 16:19.7h 18 Robertson, James Glenhuntly 16:55.3h 19 Dutton, Peter Casey Cardin 16:57.7h
Event 3 Men 5000 metres B Race Open ================================================================ Name Year Team Final ================================================================ 1 Smithers, Harry OLM 14:45.4h 2 Williamson, Cody Bendigo YMCA 14:47.3h 3 Canty, Brendan Diamond Vall 14:53.2h 4 Verwey, Dane Frankston 14:56.5h 5 Davy, Matthew Oakleigh 15:07.9h 6 Paroissien, David Melbourne UN 15:10.7h 7 Rayner, Jack Western Athl 15:12.9h 8 Potter, William Box Hill 15:20.2h 9 Morgan, Grant Melbourne UN 15:31.4h 10 Whipp, Sean Frankston 15:40.7h 11 Keely, Bryan BEU 15:55.2h 12 Dowel, Michael Box Hill 16:24.4h 13 Quirk, Samuel South Coast 16:31.2h 14 Papanikolaou, Joshua Glenhuntly 16:32.0h -- Knowles, Craig Sa X15:08.9h -- Bevege, Simon Collingwood DNF
Event 4 Women 5000 metres Open ================================================================ Name Year Team Final ================================================================ 1 Barker, Sophie Melbourne UN 16:20.42 2 Diver, Sinead SME 16:24.46 3 McSweeney, Sarah Melbourne UN 16:55.25 4 Kraft, Emma NT 17:36.34 5 Gordon, Julie SME 18:06.94 6 Shaw, Briony Richmond Har 18:16.17 7 Aslanides, Amelia Glenhuntly 18:33.02 8 Van Dueren, Stacey Coburg Harri 18:37.25 9 Barlow, Karen Knox Athleti 18:41.73 10 Taylor, Carmel Coburg Harri 18:42.17 11 Marsden, Louise SME 19:30.49
Event 5 Men 5000 metres A Race Open ================================================================ Name Year Team Final ================================================================ 1 Kelly, Steve Box Hill 13:53.27 2 Adams, Liam Athletics ES 13:55.51 3 Yoa, Duer Eureka 14:11.75 4 Dinneen, Stephen Box Hill 14:13.53 5 Wightman, Nicholas Deakin 14:25.53 6 A-Kurtu, Walid Athletics ES 14:27.64 7 Threlfall, Brady Bendigo YMCA 14:28.65 8 Discombe, Chris Ringwood Ath 14:29.59 9 Rayner, Toby Glenhuntly 14:45.90 10 Aloisio, Anthony St Kevin's A 14:57.85 11 Toomey, Benjamin Knox Athleti 15:12.87 12 Delany, Liam Collingwood 15:18.01 -- Birtwhistle, Jacob Tasmania X14:19.52 -- Berry, Neil NSW X14:28.33 -- Jones, Rhys Sa X14:35.22 -- Miller, Chartt WA X14:41.32 -- Morgan, Paul Sa X14:53.57
The C grade race was tightly bunched for the first 2km. It got stretched out into a long line when Robert Schwerkolt took a big turn out in front, split into three bunches, then individuals or pairs over the last 3 laps. 3000m split was 9:30+/-, depending position in the train.
Of me: The legs felt awful all day. They clearly hadn't recovered from the 3 races on the previous Thursday and the following training sessions. I felt terrible during the warm up but once the race got going they were OK. In fact a few times it seemed like I was struggling but able to easily move around the field or bridge a gap when I needed to, like I had an extra reserve. Could have something to do with my new pre-race diet I might explain in detail later. I started to struggle with 4 laps to go but managed to suck enough heels to get me to one lap remaining in good shape. Last lap was 66 which is my quickest this season (I had a kid to help me!). Would have surely been a recent PB had the last 200m not been into the wind. Came out of the event feeling very motivated of what might I be able to do in the next races. Club mate Robert Schwerkolt ran 15:45 but looked like the wind had affected him late in the race. A video link in another post when it gets published
Event 2 Men 5000 metres C Race Open ================================================================ Name Year Team Final ================================================================ 1 Mori, Joji Richmond Har 15:30.2h 2 Mackie, Samuel Box Hill 15:31.8h 3 Verwey, Ned Frankston 15:36.3h 4 Gatt, Cameron SSH 15:44.3h 5 Schwerkolt, Robert Old Scotch C 15:45.7h 6 Buckingham, Benjamin SSH 15:50.4h 7 Phelan, Adrian Athletics ES 15:51.5h 8 Masseni, Michael Western Athl 15:51.6h 9 Kelham, Rory Diamond Vall 15:53.0h 10 Wagstaff, Jamie SSH 15:56.0h 11 Graham, Bruce Old Scotch C 15:57.3h 12 Sheldon, Charlie Melbourne UN 16:03.7h 13 Green, Peter Box Hill 16:04.2h 14 Winter, Chris Glenhuntly 16:04.3h 15 Verwey, Sean Frankston 16:05.3h 16 Cook, Julian Glenhuntly 16:07.7h 17 Cook, Jamie Bendigo YMCA 16:19.7h 18 Robertson, James Glenhuntly 16:55.3h 19 Dutton, Peter Casey Cardin 16:57.7h
Event 3 Men 5000 metres B Race Open ================================================================ Name Year Team Final ================================================================ 1 Smithers, Harry OLM 14:45.4h 2 Williamson, Cody Bendigo YMCA 14:47.3h 3 Canty, Brendan Diamond Vall 14:53.2h 4 Verwey, Dane Frankston 14:56.5h 5 Davy, Matthew Oakleigh 15:07.9h 6 Paroissien, David Melbourne UN 15:10.7h 7 Rayner, Jack Western Athl 15:12.9h 8 Potter, William Box Hill 15:20.2h 9 Morgan, Grant Melbourne UN 15:31.4h 10 Whipp, Sean Frankston 15:40.7h 11 Keely, Bryan BEU 15:55.2h 12 Dowel, Michael Box Hill 16:24.4h 13 Quirk, Samuel South Coast 16:31.2h 14 Papanikolaou, Joshua Glenhuntly 16:32.0h -- Knowles, Craig Sa X15:08.9h -- Bevege, Simon Collingwood DNF
Event 4 Women 5000 metres Open ================================================================ Name Year Team Final ================================================================ 1 Barker, Sophie Melbourne UN 16:20.42 2 Diver, Sinead SME 16:24.46 3 McSweeney, Sarah Melbourne UN 16:55.25 4 Kraft, Emma NT 17:36.34 5 Gordon, Julie SME 18:06.94 6 Shaw, Briony Richmond Har 18:16.17 7 Aslanides, Amelia Glenhuntly 18:33.02 8 Van Dueren, Stacey Coburg Harri 18:37.25 9 Barlow, Karen Knox Athleti 18:41.73 10 Taylor, Carmel Coburg Harri 18:42.17 11 Marsden, Louise SME 19:30.49
Event 5 Men 5000 metres A Race Open ================================================================ Name Year Team Final ================================================================ 1 Kelly, Steve Box Hill 13:53.27 2 Adams, Liam Athletics ES 13:55.51 3 Yoa, Duer Eureka 14:11.75 4 Dinneen, Stephen Box Hill 14:13.53 5 Wightman, Nicholas Deakin 14:25.53 6 A-Kurtu, Walid Athletics ES 14:27.64 7 Threlfall, Brady Bendigo YMCA 14:28.65 8 Discombe, Chris Ringwood Ath 14:29.59 9 Rayner, Toby Glenhuntly 14:45.90 10 Aloisio, Anthony St Kevin's A 14:57.85 11 Toomey, Benjamin Knox Athleti 15:12.87 12 Delany, Liam Collingwood 15:18.01 -- Birtwhistle, Jacob Tasmania X14:19.52 -- Berry, Neil NSW X14:28.33 -- Jones, Rhys Sa X14:35.22 -- Miller, Chartt WA X14:41.32 -- Morgan, Paul Sa X14:53.57
Tuesday, November 20, 2012
Lactate Intervals
The hard core gang out there this afternoon in a nice weather. I actually did less than the rest (I missed the 500m deliberately). Helen also fatigued from the one hour. The session 600m,500m,400m,300m,200m roughly 1-2min recovery starting just undercurrent 1500m pace, then kicking down. Best on track today Maria (totally on fire) and Tony. GT600 - 2:01.97 = +1.97s
500 - 1:40.61 = +0.61s
400 - 1:17.89 = -2.11s
300 - 0:56.19 = -3.81s
200 - 0:37.52 = -2.48s
200 - 0:35.17 = -4.83s
100 - 0:16.10 = -4.90s
Of me: 1:46,68,47,31...the legs very heavy, not sure I will get up for Thursday. Might have to resort to all the tricks.
Start lists for the Victorian 5000m have been published, I watch the C grade video last night and pre-planned my race. Will go with it all. Only jogging and rest until then.
The plan: Hang back for the first 800m, 1km 3:05-3:10, 3km <9:30, solid last 2km, big last 800m. Take as many rides as I can at the right pace.
Of me: 1:46,68,47,31...the legs very heavy, not sure I will get up for Thursday. Might have to resort to all the tricks.
Start lists for the Victorian 5000m have been published, I watch the C grade video last night and pre-planned my race. Will go with it all. Only jogging and rest until then.
The plan: Hang back for the first 800m, 1km 3:05-3:10, 3km <9:30, solid last 2km, big last 800m. Take as many rides as I can at the right pace.
Sunday, November 18, 2012
Over the mountain
Haven't run over the mountain and back for a while but did so this morning. 18km in 85 minutes, a similar distance yesterday. Have dropped 1.5kg in weight in the last week, mostly through not eating two sushi rolls for lunch. I miss them habitually, I think the shop assistants will miss my punctuality and repeat trade but it must be done. Only have 1kg to go to be at race weight.
Weather for Thursday evening in Melbourne now forecast to be a whole lot better. Starting to gaze beyond the Victorian 5000m Championships and beyond. Looked at the track programs for December. I may get two more cracks at a fast 5000m, only one at a fast 1500m before years end.
Weather for Thursday evening in Melbourne now forecast to be a whole lot better. Starting to gaze beyond the Victorian 5000m Championships and beyond. Looked at the track programs for December. I may get two more cracks at a fast 5000m, only one at a fast 1500m before years end.
Friday, November 16, 2012
Long Intervals
A large bunch out there today. After a 6km warm up the group split between track and bush trails.
Bush trails: 5 x 3 minutes hard, 1 minute jog recovery for those who didn't do the one hour on Thursday.
Track: Either 4 x 800m with 200m walk recovery at 3000m pace or a step down 800m (2:40), 600m (1:55), 400m (67), 200m (31) with 200m walk recovery.
Of me: Step down from 800m except 2nd effort was 800m in 2:32 not 600m. Recovered well from the efforts of Thursday. No soreness, just a little fatigued, especially yesterday. Will try track again tomorrow to see if I can get a better session out. Next stop is Victorian 5000m Championships at Albert Park on Thursday evening. Weather doesn't look great but hoping for something better than 15:55, aiming for 15:48 or better...we will see. On Tuesday a lactate session to top things off. Also aiming to shave off 2kg by December 4 and the Zatopek 10 lower grades makes things complicated. Will not be able to back off the volume until after next weekend.
Bush trails: 5 x 3 minutes hard, 1 minute jog recovery for those who didn't do the one hour on Thursday.
Track: Either 4 x 800m with 200m walk recovery at 3000m pace or a step down 800m (2:40), 600m (1:55), 400m (67), 200m (31) with 200m walk recovery.
Of me: Step down from 800m except 2nd effort was 800m in 2:32 not 600m. Recovered well from the efforts of Thursday. No soreness, just a little fatigued, especially yesterday. Will try track again tomorrow to see if I can get a better session out. Next stop is Victorian 5000m Championships at Albert Park on Thursday evening. Weather doesn't look great but hoping for something better than 15:55, aiming for 15:48 or better...we will see. On Tuesday a lactate session to top things off. Also aiming to shave off 2kg by December 4 and the Zatopek 10 lower grades makes things complicated. Will not be able to back off the volume until after next weekend.
Thursday, November 15, 2012
ACTVAC Track : One Hour Run
Meet started with a Geoff Moore 3000m. Haven't checked the BOM but it felt very humid. Yelena did another PB of 14:37.77 taking 7 seconds off her time set a fortnight ago.
An hour later the Pennington handicap 1500m. Jack was there just as Geoff was to watch his racesake. Kathy ran a season best of 6:01, held off all the boys bar one. Very much in the running for the overall. Keith was third across the line despite a niggle, around 5 minutes.
The Hour run conditions were just about perfect with the wind having died down and no sun. The field no too big. Helen got closer to Anne Young's W50 record but just short again. Very brave running. Anne still hold both the W50 and W55 ACT records. Lance was under 4mins/km but not at his usual level. Jodie looked quite smooth and mixing it with the boys
Of me: 10:08? in the 3000m, caught Kathy in the 1500m handicap with just over 200m to go making it full points in the first race of three, the Hour took exactly an hour. I set myself the target of 17km which would give me a new Australian M50 record by 100m, added another 67m to that target, 17067m. Roughly 74min half marathon pace. Went through 10k in 34:40 or so, faded a little in the last 5km. A tough night. 22km on the track, 25km for the day.
An hour later the Pennington handicap 1500m. Jack was there just as Geoff was to watch his racesake. Kathy ran a season best of 6:01, held off all the boys bar one. Very much in the running for the overall. Keith was third across the line despite a niggle, around 5 minutes.
The Hour run conditions were just about perfect with the wind having died down and no sun. The field no too big. Helen got closer to Anne Young's W50 record but just short again. Very brave running. Anne still hold both the W50 and W55 ACT records. Lance was under 4mins/km but not at his usual level. Jodie looked quite smooth and mixing it with the boys
Of me: 10:08? in the 3000m, caught Kathy in the 1500m handicap with just over 200m to go making it full points in the first race of three, the Hour took exactly an hour. I set myself the target of 17km which would give me a new Australian M50 record by 100m, added another 67m to that target, 17067m. Roughly 74min half marathon pace. Went through 10k in 34:40 or so, faded a little in the last 5km. A tough night. 22km on the track, 25km for the day.
Monday, November 12, 2012
Lactate Intervals : 7 x 200m + 100m
Most of us the same session today...7 x 200m + 100m with 1:1 recovery (33sec for me, 45 sec for the girls, gt did a set of 300s in the high 50s, not much more than 60. Yelena 1000m, 300m, 200m with 1 min recovery. Total time = 6:35
keith 2x200 (37-38), 2x300(57,53;53,51)twice if that makes sense...i know it does not:-)
A slight niggle in the hip today and quite tired, probably on account of sleeping in the garden with Bella last night, tent style.
keith 2x200 (37-38), 2x300(57,53;53,51)twice if that makes sense...i know it does not:-)
A slight niggle in the hip today and quite tired, probably on account of sleeping in the garden with Bella last night, tent style.
Long Run : Big Week
A long run this afternoon, my first in a while. 85 minutes or 19km on the bush tracks of Aranda and Mt Painter. Aiming for a solo top-up week of 120km before the Melbourne races, mostly to lose some puppy fat.
Track this week a bit of a funny one...two trophy races and an Hour run. Race 1: Will use the Geoff Moore 3000m as a warm up for race 2, around 10:30...Race 2: Pennington 1500m handicap. If I am to beat the girls this year I need to win...Race 3: Will be aiming for an Australian M50 Hour record, 16.9km which is just a little longer than the ACT M50 record.
The other reason for the long run today, I can have a fluffy Wednesday in preparation.
City2Sea: Minnie did 69:33, 16th of 395 W50...it was 72:58 on the hilly and windy City2Surf with an illness I did my best to hide from...roughly a similar performance and a qualifier for red group hopefully in the 2013 City2Surf although the bar keeps moving.
On the bed:
and In the garden...
Track this week a bit of a funny one...two trophy races and an Hour run. Race 1: Will use the Geoff Moore 3000m as a warm up for race 2, around 10:30...Race 2: Pennington 1500m handicap. If I am to beat the girls this year I need to win...Race 3: Will be aiming for an Australian M50 Hour record, 16.9km which is just a little longer than the ACT M50 record.
The other reason for the long run today, I can have a fluffy Wednesday in preparation.
City2Sea: Minnie did 69:33, 16th of 395 W50...it was 72:58 on the hilly and windy City2Surf with an illness I did my best to hide from...roughly a similar performance and a qualifier for red group hopefully in the 2013 City2Surf although the bar keeps moving.
On the bed:
Friday, November 9, 2012
Long Intervals : 5 x 3 minutes
Track meet at the AIS this weekend, did the morning session on the Bruce Ridge trails. Out and back twice, the second lap included 5 x 3 minutes hard with 1 minute jog recovery.
Brunch today was close by at Seasalt Dining.
Minnie in Melbourne this weekend for City2Sea 14km Fun Run. We both did last year, Minnie doing as punishment for me racing on my own in Melbourne so much :-) Good luck.
I will be down in Melbourne next on November 22 (Victorian 5000m Championships) and December 4 (Zatopek 10km track B grade)...chasing improved world ranking times for M50. I will also chase the 1500m here in Canberra. Just need to get in the right races. When I exhaust my opportunities for 2012 I will go back into base training to set myself up for Easter and the Australian Masters Athletics Championships here in Canberra.
Brunch today was close by at Seasalt Dining.
Minnie in Melbourne this weekend for City2Sea 14km Fun Run. We both did last year, Minnie doing as punishment for me racing on my own in Melbourne so much :-) Good luck.
I will be down in Melbourne next on November 22 (Victorian 5000m Championships) and December 4 (Zatopek 10km track B grade)...chasing improved world ranking times for M50. I will also chase the 1500m here in Canberra. Just need to get in the right races. When I exhaust my opportunities for 2012 I will go back into base training to set myself up for Easter and the Australian Masters Athletics Championships here in Canberra.
Wednesday, November 7, 2012
ACTVAC Track and the sushi story
The shortest track meet I have done. Found myself showered and on the couch by 6:35. Jogged to the track from home and back. Warm up of 4 x 100m, 4 x 200m (all in 31) with 200m recovery, 4 x 100m.
1500m: Helen 5:55 (season best), Roger 5:59 (season best), Kathy 6:10 (season best), Yelena 6:47 (pb)...all that on a windy afternoon.
Of me: 4:30 exact, 5 seconds faster than the relay, even paced at 72s.
On the way to sushi at lunch Tuesday I jogged across the road with my tender shin, had to stop to give way to a turning truck...immediately had a shooting pain from the shin, all the way through my thigh and into the left hip. When I got back to work did the hip stretch a physio once told me not to do and the shin pain went away. I was able to jog 6km nearly pain free that afternoon, completely pain free yesterday and today...thus back on track. Thanx god for that truck.!!
1500m: Helen 5:55 (season best), Roger 5:59 (season best), Kathy 6:10 (season best), Yelena 6:47 (pb)...all that on a windy afternoon.
Of me: 4:30 exact, 5 seconds faster than the relay, even paced at 72s.
On the way to sushi at lunch Tuesday I jogged across the road with my tender shin, had to stop to give way to a turning truck...immediately had a shooting pain from the shin, all the way through my thigh and into the left hip. When I got back to work did the hip stretch a physio once told me not to do and the shin pain went away. I was able to jog 6km nearly pain free that afternoon, completely pain free yesterday and today...thus back on track. Thanx god for that truck.!!
Tuesday, November 6, 2012
Tuesday Session
Went to the AIS with Bella, had a watch over Helen and Yelena. Maria and Kathy did later...all were going well.
Helen: A long distance step down to 400m. Looked pretty good out there.
Yelena: 1000m, 300m, 200m, 1 min recovery total just over 6:30 approx. Wait and see what comes on Thursday if it's not washed out.
Maria & Kathy: 5 x 300m, 1 min recovery...Maria under 22s which is on the money.Wait and see what comes on Thursday if it's not washed out.
Of me: Jogged 5km, much on the grass...prepared for a week of not much:-)Let it rain
Helen: A long distance step down to 400m. Looked pretty good out there.
Yelena: 1000m, 300m, 200m, 1 min recovery total just over 6:30 approx. Wait and see what comes on Thursday if it's not washed out.
Maria & Kathy: 5 x 300m, 1 min recovery...Maria under 22s which is on the money.Wait and see what comes on Thursday if it's not washed out.
Of me: Jogged 5km, much on the grass...prepared for a week of not much:-)Let it rain
Monday, November 5, 2012
Rest Day(s)
I don't have many, sore left shin muscular, can walk no pain, rain on the way, good time for a chill and some self therapy:-)No running until further notice...
Sunday, November 4, 2012
Run4Fun 10km
Took an overnight stay in Sydney with Minnie, continuing the program of 10km road races leading up to two races in Melbourne on track in a few weeks. The last 4 days included track races on Thursday and Friday as well as today. Wasn't sure if I would be up or down today given the workload...today for the first 5km the legs were up. Cruising in a pack that contained places 4-9, felt as if I was floating along. The morning warm and with high humidity (93%), not enough fluid in the system, turned a corner onto bitumen baked in warm sunlight and the wheels fell off.
Splits: 4km 13:17, 5km 16:23, missed the drinks station soon after...3:45, 3:28, 3:45, 3:45, sponge at 9km 3:25= 34:32. 14th overall, 1st M50+
Minnie 49:53. 5th W50+
Really enjoyed the day, especially after race at Tusmo back in Canberra.
Splits: 4km 13:17, 5km 16:23, missed the drinks station soon after...3:45, 3:28, 3:45, 3:45, sponge at 9km 3:25= 34:32. 14th overall, 1st M50+
Minnie 49:53. 5th W50+
Really enjoyed the day, especially after race at Tusmo back in Canberra.
Friday, November 2, 2012
AACT/ACTVAC 3000M CHAMPIONSHIPS
A cool night, a breeze or wind each lap in the back straight, not too bad for running. Some quickish times for so early in the season. Philo won the prize.
Lance huge PB as expected 9:54.08, under 10 for the first time:-), Jodie first lap 81, very aggressive 11:17.35, Mel a new PB despite no speed work, just the base 11:28.14. Steve RJ 10:31, Jeff Grey 11:00
Of me: No complaints, another 5 seconds off my ACTVAC M50 record, although quite a bit start stop and not a few elbows, argey bargey. First 1500m in 4:42 made it seem like even paced but it never was. Last lap was another 69 which saved the run for me...9:25.93
Lance huge PB as expected 9:54.08, under 10 for the first time:-), Jodie first lap 81, very aggressive 11:17.35, Mel a new PB despite no speed work, just the base 11:28.14. Steve RJ 10:31, Jeff Grey 11:00
Of me: No complaints, another 5 seconds off my ACTVAC M50 record, although quite a bit start stop and not a few elbows, argey bargey. First 1500m in 4:42 made it seem like even paced but it never was. Last lap was another 69 which saved the run for me...9:25.93
Thursday, November 1, 2012
ACTVAC Track Week 3
3000m Geoff Moore Series: Very windy for the early races. I used as a warm up for the 4 x 1500m relay. Yelena 14:41 a big PB after only 3 sessions, Helen better than a fortnight ago (paced by Lance who was saving himself for Friday night), Roget, Emma low 12s looking very sharp, Kathy just over 13.
4 x 1500m relay: Keith and I did our best to cobble together an M50-54 team to set an ACT record. Found Mick Leahey and Rod Lynch, all in ok form. As it was sliced 20 seconds off the old record.
Of me: 3000m 10:20? and 1500m 4:35?
4 x 1500m relay: Keith and I did our best to cobble together an M50-54 team to set an ACT record. Found Mick Leahey and Rod Lynch, all in ok form. As it was sliced 20 seconds off the old record.
Of me: 3000m 10:20? and 1500m 4:35?
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