Taper Mode 10000m

On Tuesday I was out at the track for a final tempo run over 2000m before tonight and the ACTVAC 10000m Championships. Ran it how I hope to run the race tonight, an 80 second lap then under until I get 100m or more in front of 33:20 schedule, then staying relaxed for as long as possible, keeping good form and eventually fighting for a good time. The 2000m tempo was 6:24

Maria and Kathy also at track on Tuesday, Helen on coast still. Kathy 4 x 200m in 42. Maria 4 x 200m in 42 and a 1000m tempo in 3:49 paced by me.

I have had a niggle in the foot. There was no pain on Tuesday and it ensured in looking after the niggle I hit my taper. Weight is 56kg which is roughly where I was in December. I was 1kg lighter a couple of weeks ago. Will aim to get back there in the next week or so if the foot is willing.

The race tonight? Not sure if I get any help or how many I have to lap. 32 degrees and some wind this afternoon. Hope the wind dies down and the temperature drops a little. If not I have planned to get some help at the water table, cup of water on the head every lap.

Comments

Post a Comment

Popular posts from this blog

Long Intervals

Of me: Early set. Same set as last 2 weeks, quicker again. 2000m (631), 1600m (5:13), 1200m (3:57)[first 4 efforts at 10km pace], 800m (2:30), 400m (69)...all with 200m recovery. Running technique much better. Form much better...not sure how much the form is due to iron jab or 5 weeks of consistent training and some great sessions. Of the others: I paced 5200m at exactly 4mins/km. Roget and Tori did what they could at that pace. Maria did 3 x 1000m. Janene on her own did similar to other weeks in the 4:10-4:15 range. Heidze did 1600m, 1200m, 800m, 400m and looking very comfortable in doing so. Kathy some strides. Helen this morning 4 x 7 minutes.
Read more

Surf Beach Tempo Run 14km ; Training Plan, Racing Update Australian Masters Athletics Championships 2024

Image
Early morning 14km tempo run at Surf Beach on low tide. Weather cool, light winds from the south and cloudy until the sun came up. I was again racing the incoming tide, feeling great today. Weekly Volume from the last 8 weeks as follows: 95km, 114km, 116km, 140km, 138km, 122km, 127km, 122km. This is normal base training for me I usually do in winter. No racing until 29th March 2024 with the Australian Masters Athletics Championships in Hobart Tasmania. Working back from there: 10 day Taper begins 19th March ; arrive in Tasmania 9th March ; Direct preparation for Australian Masters Athletics Championships commences 9th February ; Structured training resumes 1st January 2024. Base training until New Years Eve. Australian Masters Athletics Championships Entries open 17th November.
Read more