Long Run #25

Reduced my long run day by one third as it is during my taper week. No loosener in the afternoon as usual and an out and back 20km down to, by the lake, and back up the mountain.

Looking back it has been an unusual summer. No track available for a couple of months which coincided with my broken ribs. Just prior to that I was in great shape but failed to make the start line in Melbourne for the Victorian 5km and Zatopek Lower Grades 10km due to the ribs...that was a major disappointment and a lost opportunity. Since then I only allowed myself one week easy during which I ran a 9:29 3000m in good conditions and a very hot 10000m in 33:59. It has all been for the marathon this summer.

Next weekend I should be fresh and ready to run well. I am hoping it is good conditions for my first race the 10000m so I can have a real crack at a time. The cross country doesn't matter, it's only about putting my body in front of as many of the others I can and should be an ''all in'' race. The 5000m I only have as much energy as I have not used up in the 10000m...I may be looking for help to get me through the laps.

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