ACT Masters Track : One Hour Run : It's all about Helen
Steve has been otherwise occupied over the last week or so. He has still been rotating through 5 x 3 minute efforts and lactate intervals to keep in shape. He will soon resume normal training and racing around mid-November (track duty next week, OS after that). First big race will be ACT 3000m championships late November. Jane has resumed training again and progressing nicely.
Keith helps at track this evening. He did a 3000m time trial today on an undulating road in 10:37.
One Hour track this evening. The weather should be good with light winds, a little warmer than 2013. I am still fighting a mini-virus. Some fever in the evening four consecutive nights, sore throat...contracted from Mums at work, sick kiddies. Rest on Monday, 8km Tuesday, 13km yesterday and felt quite good. I will do as the last two years, warm up with a 3000m in 10mins+ at 6pm. One Hour at 8pm. To have a chance at breaking my M50 Australian record again I will have to run the first 2km at 3:20/km then slowly fade out to 3:30/km by 10km (through 10km in 34:20 or so), fight fatigue until 2 laps remaining, a big kick down. It's a long way on track. 17357.9km the record mark is around 72:50s for Half Marathon and I have to contend with numerous people to lap. Last year there were two at half my speed so I passed them every single lap.
If I am not in good health this evening I will still run as training, cheering on Helen as she attempts to break W55+ ACT record.
Splits from last year:
As it happened Helen for the second straight year erased Anne Young from the books in the One Hour (W50 & W55 ACT record). The W55 record had stood from 1991. Helen was just under schedule the whole way, only up between 1 to 16 seconds. The schedule was not the record itself but to add around 50 metres to it. In the end it was 80 metres added and 13357 metres, a lap short of the W50 record she set last year with help from Steve. Helen had a male in tow almost the entire run. Of course the male outkicked her on the last lap in true limpit form. Great run Helen.
Of me: I ran the 3000m early as planned in around 10:08 as warm up. It was hot and windy. I knew then the legs weren't good. In the One Hour I still gave my Australian Record M50 record a crack. I was below or very near record pace for 8km, still strong through 12km but slightly behind schedule and the last 4.5km in cruise mode with some harder efforts. The turning point was when I took a drink at 8km and carried a bottle for two laps, got a small stitch and dropped my hips. End result 16538m.
The weather quite warm, nil wind and similar number of participants to last year. No more One Hour attempts from me until I hit M55.
Keith helps at track this evening. He did a 3000m time trial today on an undulating road in 10:37.
One Hour track this evening. The weather should be good with light winds, a little warmer than 2013. I am still fighting a mini-virus. Some fever in the evening four consecutive nights, sore throat...contracted from Mums at work, sick kiddies. Rest on Monday, 8km Tuesday, 13km yesterday and felt quite good. I will do as the last two years, warm up with a 3000m in 10mins+ at 6pm. One Hour at 8pm. To have a chance at breaking my M50 Australian record again I will have to run the first 2km at 3:20/km then slowly fade out to 3:30/km by 10km (through 10km in 34:20 or so), fight fatigue until 2 laps remaining, a big kick down. It's a long way on track. 17357.9km the record mark is around 72:50s for Half Marathon and I have to contend with numerous people to lap. Last year there were two at half my speed so I passed them every single lap.
If I am not in good health this evening I will still run as training, cheering on Helen as she attempts to break W55+ ACT record.
Splits from last year:
As it happened Helen for the second straight year erased Anne Young from the books in the One Hour (W50 & W55 ACT record). The W55 record had stood from 1991. Helen was just under schedule the whole way, only up between 1 to 16 seconds. The schedule was not the record itself but to add around 50 metres to it. In the end it was 80 metres added and 13357 metres, a lap short of the W50 record she set last year with help from Steve. Helen had a male in tow almost the entire run. Of course the male outkicked her on the last lap in true limpit form. Great run Helen.
Of me: I ran the 3000m early as planned in around 10:08 as warm up. It was hot and windy. I knew then the legs weren't good. In the One Hour I still gave my Australian Record M50 record a crack. I was below or very near record pace for 8km, still strong through 12km but slightly behind schedule and the last 4.5km in cruise mode with some harder efforts. The turning point was when I took a drink at 8km and carried a bottle for two laps, got a small stitch and dropped my hips. End result 16538m.
The weather quite warm, nil wind and similar number of participants to last year. No more One Hour attempts from me until I hit M55.
Comments