Keith in Bega ; 4 x 100m, 4 x 800m, 4 x 200m ; Enlighten

Keith did his session on the grass Bega track just before it was mowed and they scared away the snakes. The set: 4km warm up, 4 x 100m (16.8,16.2,16.3,15.5), 4 x 800m (2:47, 2:46, 2:44, 2:52), 4 x 200m (36.0, 36.0, 34.6, 33.5). Looks like Keith is getting into form again...not many weeks to go for Keith as he will be Folk Festival not AMA Championships.

Of me: Another long recovery run in the Arboretum. I will have 130km in the legs again on Thursday for the 5000m on track. From there on in things will get quicker with 110km/week on the next two Thursday 5000m races before I begin a taper down to 85km or less by 10000m AMA Championships. I've dialed in all the sessions I need to do after reference to 2009. Nothing in life is that perfect but I have a good guide.

Enlighten doesn't need explaining in Canberra...for me it's a fight between the light and the asian noodles. It was pretty and frantic and enlightening.

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