Long Hilly Upper Threshold XC Intervals : Australian Masters Games

Warm and windy today so avoided the track...the same up hill 1.1km effort as last week. 15km in total including 4 x 1.1km at maximum threshold, working very strong on that tough steep hill mid-way. All my efforts under 4 minutes, the quickest 3:53.

Steve 5 x 3 minutes this morning...that left just me and the girls this afternoon with Helen, Tori, Kathy, Kelley and KT (Maria in Sydney).

Australian Masters Games entrant list and timetable is out. The draw has been kind as I get to run with M45-M54 in the 1500m and M30-M54 in the 5000m. There is one star M30 in 5000m so I will try not to be lapped if he starts. M50-54 has Steven and Scott so three of us have the potential to run 16something. The 1500m I will want like a time trial and not sit and kick so am prepared to lead to 1000m even paced in 3:00 so as to not risk injury for the 5000m. Some runners will be intent on slowing the 1500m pace down so I will see how it turns out.

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