ACT Masters 800m & 5000m Championships
Yes the 800m & 5000m championships were on the same night, I would have liked to do both.
Weather probably as good as it has been since October. Warm, a head wind in the home straight, moderate humidity, no threat of storms, just a drop or two that evaporated on the way down.
800m: Colin 2:22, Leanne & Shane near dead heat 2:28. Great race.
Warm up: I did a full first warm up of 15 minutes run, 5 x 100m (17,16,15.0,14.8,14.1). The last 100m my quickest stride all season, not straining.
A break then second warm up of 4km, 4 x 100m strides (not timed) then into the 5000m.
5000m: Process all year is to find some tempo, refine technique and relax. This week wasn't as good as last week's 3000m but was 2000m further. Lots of runners, lane 2-3 mostly. I sat on <3:20/km for 3200m, had 2 bad laps (stitch), then back into it, last 400m 75 for 16:45.
Results: Me 16:45, Steve a very solid 17:30 (was miles away up north earlier in the day), Kathy 22low (looked great even with head cold blooming),Anne 22low (after race walk), Roget 22:45 (SB), Helen 23low (splits 3:18, then 3:40s at threshold, another improvement from injury). Full results later.
Next set Saturday, the usual set although we might mix it up a bit. Sunday 4000m or 8000m XC (for me) XC handicap at Stromlo.
Next week? Will discuss and deliberate what is the focus, what needs fixing before AMA Championships. We have one 3000m left at 6pm and a handicap later in the evening on final track night with ACT Masters. 131km last 7 days. Video by Ewen in the 800m. Ewen ran the 5000m without his camera stick. Thanks Ewen.
Weather probably as good as it has been since October. Warm, a head wind in the home straight, moderate humidity, no threat of storms, just a drop or two that evaporated on the way down.
800m: Colin 2:22, Leanne & Shane near dead heat 2:28. Great race.
Warm up: I did a full first warm up of 15 minutes run, 5 x 100m (17,16,15.0,14.8,14.1). The last 100m my quickest stride all season, not straining.
A break then second warm up of 4km, 4 x 100m strides (not timed) then into the 5000m.
5000m: Process all year is to find some tempo, refine technique and relax. This week wasn't as good as last week's 3000m but was 2000m further. Lots of runners, lane 2-3 mostly. I sat on <3:20/km for 3200m, had 2 bad laps (stitch), then back into it, last 400m 75 for 16:45.
Results: Me 16:45, Steve a very solid 17:30 (was miles away up north earlier in the day), Kathy 22low (looked great even with head cold blooming),Anne 22low (after race walk), Roget 22:45 (SB), Helen 23low (splits 3:18, then 3:40s at threshold, another improvement from injury). Full results later.
Next set Saturday, the usual set although we might mix it up a bit. Sunday 4000m or 8000m XC (for me) XC handicap at Stromlo.
Next week? Will discuss and deliberate what is the focus, what needs fixing before AMA Championships. We have one 3000m left at 6pm and a handicap later in the evening on final track night with ACT Masters. 131km last 7 days. Video by Ewen in the 800m. Ewen ran the 5000m without his camera stick. Thanks Ewen.
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