Mid-week Ketchup

Steve has continued his sessions after some time up north. Saturday was the usual long interval 6,5,4,3,2,1 minute step down session at Stromlo, Tuesday the shorter 600m,500m,400m,300m,200m step down session at the same venue. Tomorrow we will both repeat the session of Saturday. We have scheduled a change of training blocks after the club 10000m championships which I hope to run in.

Keith raced 3000m on Saturday afternoon in Melbourne. Conditions weren't kind for the big field with heat and wind. Keith ran 10:34 (splits 3:17,6:43,10:34. Scott ran 10:41 and Mark 10:52 in the same race. His short step down session: 600m 1:57,500m 1:40,400m 83,300m 57,200m 35. We will all race again next Thursday (one week) over 3000m. If it goes well for me I won't need to race another 3000m this season at 6pm when it is almost always hot and windy.

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