ACT Masters Track, Thunder, and Lightning
Another very hot day. Late afternoon the storms rolled in to temper the heat and provide thunder, lightning and rain.
It didn't look good for track meet at 4:30pm. I did stretching at home, got the gear ready and drove to the track for a pre-meet set. The set: 2000m warm up, 5 x 100m (17,16,15,14.8,14.3), 200m 34 (into wall of wind), 800m 2:26.
It was only 20 minutes to the 3000m which was looking very doubtful to start. I stayed loose with drizzle, lots of thunder and lightning all around, very windy in home straight. We got under way on time. Helen decided not safe to run, did not start.
Steve led first 1000m while I flushed some lactate out of my legs. I felt great sitting in there out of the wind, eventually went to the front and ran tempo to the finish, last 200m quick. Splits: 81,81,40(3:23),(3:20=6:44 at 2km),80,80,34 (3:15=9:59). Steve 10:08 (2nd quickest this season). Kathy 13:30ish.
Steve, Helen and I did 7.5km warm down mostly in the bush. Alison who had traveled down from Sydney to run the 800m had nobody to push her, I got the wet singlet on and ran outside her for a 2:46. She was very solid to 600m, didn't tied up much. Track was completely saturated and slow by then.
Of me: All up a great evening. 17km all up, some solid efforts. Felt great again in the 3000m at my 10000m tempo, had good form and plenty left in the tank. It still need more work at that pace and quicker on track. That will come in the next few weeks.
Keith in Bega did a 5km tempo run at around 4:08/km.
Next set Saturday, long XC intervals.
It didn't look good for track meet at 4:30pm. I did stretching at home, got the gear ready and drove to the track for a pre-meet set. The set: 2000m warm up, 5 x 100m (17,16,15,14.8,14.3), 200m 34 (into wall of wind), 800m 2:26.
It was only 20 minutes to the 3000m which was looking very doubtful to start. I stayed loose with drizzle, lots of thunder and lightning all around, very windy in home straight. We got under way on time. Helen decided not safe to run, did not start.
Steve led first 1000m while I flushed some lactate out of my legs. I felt great sitting in there out of the wind, eventually went to the front and ran tempo to the finish, last 200m quick. Splits: 81,81,40(3:23),(3:20=6:44 at 2km),80,80,34 (3:15=9:59). Steve 10:08 (2nd quickest this season). Kathy 13:30ish.
Steve, Helen and I did 7.5km warm down mostly in the bush. Alison who had traveled down from Sydney to run the 800m had nobody to push her, I got the wet singlet on and ran outside her for a 2:46. She was very solid to 600m, didn't tied up much. Track was completely saturated and slow by then.
Of me: All up a great evening. 17km all up, some solid efforts. Felt great again in the 3000m at my 10000m tempo, had good form and plenty left in the tank. It still need more work at that pace and quicker on track. That will come in the next few weeks.
Keith in Bega did a 5km tempo run at around 4:08/km.
Next set Saturday, long XC intervals.
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