ACT Masters Track Week 2

WOW where to start? Thunder and lightning for hours but not a drop of rain at track. Last race of the evening in near perfect conditions a 3000m / 5000m. I was totally stuffed before the race even started. Keith was going for the ACT Masters M55 3000m record and I was there to support him. To be honest I could barely keep up for the first 2 laps, spot on 80 seconds each [I was running in lane 2 along-side]. Finally the pace slowed a touch, 3:24 through 1000m, I took the lead into lane 1 briefly on a straight (we were already lapping runners), I slipped into 3:20/km pace (mostly in lane 2,3 or 4) and held that pace the finish. Keith flogged himself to the end, probably lost 2 seconds in the final 20 metres by mentally stopping, but still ran within a second or so of his best time last year (10:25). A great run for Keith and for me enlightening as his mentor. 10:14 is do-able for him with more work at the right paces. Helen much quicker than last week, even on a warm down. Kathy definitely a warm down after Pennington 1500m.

Pennington 1500m Handicap. I've got to admit I was stung by not winning a single race (800m,1500m,3000m) in the 2012/2013 season despite running very well. The two Kathys were too good back then. I had to fight very hard tonight again, absolutely flat out, caught Kathy W60 with 300m to go (after running 2:59 first kilometre mostly in lane 2), 4:35 finish time easing up (Kathy 6:03). Very happy with that (7 straight wins). Helen also very good.

Emma 2000m steeple, 100m, 400m, 4 x 200m, first 2 laps 3000m. SK returns to Pennington and not too shabby after missing most last year. Roget sole survivor almost of the 5000m.

Of me: 130km this last 7 days. Next Thursday One Hour Run. If conditions are expected to be good I will ease off from Monday. If not either in Melbourne for Victorian 5000m Championships lower grades or here at ACT Masters Track 5000m same evening the following week.



Minus 3 seconds from Net Time above...the diff between the electronic gun and the person calling 2:35, 2:36, 2:37 and starting the manual watch too late!! Team US: 1st, 2nd, 6th, 7th, 11th

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