Merimbula Fun Ron 10km ; ACT Masters XC Handicap 4km

Keith in Merimbula got to race the likes of Marty, Joshua and Sarah over 10km. There must have been some money on offer to attract the stars. Keith posted 38:18 just to finish in front of Sarah. That's a pretty good result for Keith, first M50 plus and another great duel between the two. Up here in Canberra a beautiful morning, even a little warm. I posted a whole minute slower than this time last year, losing most of my time on the rutted track on the 2km descent. I just couldn't get myself into a risk taking mood and even on the climb back up the mountain I was cautious so as not to damage the achilles. It was my first run in racing flats which is a positive. No damage done and I should be able to use them in training at Stromlo next week. I couldn't catch either Ken or KT back did manage to catch GT for 15th across the line. AST was 86% and probably reflects where I am at. A month ago it was 83%. That left me with lots of running to do this afternoon. A long recovery run of 75 minutes at around 5min/km on the bush tracks.

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