AIS Track : 5 x 100m, 5 x 200m Strides
My first day back home. Two runs with a morning loosener on Mount Painter with Bella. In the afternoon (after a nap) a strides session at the track.
The set: 4.5km warm up, 5 x 100m with jog back recovery including stretching on steeple (19.2, 18.5, 18.1, 17.3, 15.9) ; 5 x 200m with 200m jog recovery including stretching on steeple (35.1, 35.1, 34.2, 32.9, 32.9) ; 4.5km warm down.
With all the efforts I just let the speed come as I warmed up and stretched more. A 15+ and 32+ effort was what I was looking for, something around 85% effort without getting injured.
This week I get to practice my final training schedule leading up to World Masters Athletics Championships in Lyon 2015 (almost exactly one year away). Travel is a major stress in itself and an airline cold more than possible. I am very interested in strides either the day I arrive or the day after in Paris 2015 and how to keep it together for two weeks without losing race fitness.
My four loose rules for a full 10 day taper are: Begin to reduce training volume and set volume by one-third 10 days from Championships ; last very hard session one week before race ; last hard session three days before race ; don't reduce intensity. There are lots of ways to get this outcome through sessions. It's more important for me to listen to the body and adjust. I like the last hard session to be at the same pace as my first race of the championships or slightly quicker and only around one-fifth of race distance.
I've booked all hotels for World Masters Athletics 2015 now. The basic plan: Arrive in Paris with two nights central Paris (watch final stage Tour de France) ; Move to Annecy for taper camp ; Move to Lyon for championships arriving morning prior to first race (on following day). If Minnie can make it we go to Saint Malo for a one week holiday after (yep booked that too, ocean view en plage).
So back into it for me. Next stop a few hard sessions to get ready for City2Surf. Will keep the volume up around 120-130km for the week and only do a mini-three day taper prior to the race but will still get to two-third volume by day of City2Surf.
Keith did 6,5,4,3,2,1 minute session after an easy week post ACT Masters XC Championships. I caught up with Maria, Roger, Gabe and Tori after track, saw Roger Rabbot on way to track, will catch up with Steve and Jane in coming days.
The set: 4.5km warm up, 5 x 100m with jog back recovery including stretching on steeple (19.2, 18.5, 18.1, 17.3, 15.9) ; 5 x 200m with 200m jog recovery including stretching on steeple (35.1, 35.1, 34.2, 32.9, 32.9) ; 4.5km warm down.
With all the efforts I just let the speed come as I warmed up and stretched more. A 15+ and 32+ effort was what I was looking for, something around 85% effort without getting injured.
This week I get to practice my final training schedule leading up to World Masters Athletics Championships in Lyon 2015 (almost exactly one year away). Travel is a major stress in itself and an airline cold more than possible. I am very interested in strides either the day I arrive or the day after in Paris 2015 and how to keep it together for two weeks without losing race fitness.
My four loose rules for a full 10 day taper are: Begin to reduce training volume and set volume by one-third 10 days from Championships ; last very hard session one week before race ; last hard session three days before race ; don't reduce intensity. There are lots of ways to get this outcome through sessions. It's more important for me to listen to the body and adjust. I like the last hard session to be at the same pace as my first race of the championships or slightly quicker and only around one-fifth of race distance.
Keith did 6,5,4,3,2,1 minute session after an easy week post ACT Masters XC Championships. I caught up with Maria, Roger, Gabe and Tori after track, saw Roger Rabbot on way to track, will catch up with Steve and Jane in coming days.
Comments