More hard sessions

A blessing of not having raced for a few weeks has been bumping up the volume and completing more hard sessions. It's been 3 good weeks of an average 115km per week, maxing out at just over 120km.

The Saturday session has been great running with athletes closer to my level who can push me late in the session. The set is at Stromlo: 2000m, 1500m, 1200m, 800m, 400m. Times for the last 3 set efforts have been near times I would do on track despite the howling wind and drizzle.

The Tuesday session has been done alone at Stromlo or today at AIS for the first time. 4-5 x 800m with 200m jog in 1 minute. Today all the efforts were in 2:32 or better. I've usually been squeezing in two of these sessions each week at Stromlo in lieu of not risking short lactate intervals.

Tomorrow I will attempt 5x300m with 100m jog recovery. After that session I will know what I may or may not race on Thursday. Hopefully it will be the club 1500m championship.

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