July 2015 vs September 2016 : Training for World Masters Athletics Championships
This time last year I was 5 weeks out from World Masters Athletics Championships in Lyon. I had a good five weeks of training and racing with a few mistakes along the way (1.Missed my taper by a couple of days). Highlight in the lead up to WMA was Sutherland2Surf 11km. Splits of 3km 9:15, 5km 15:57 and 10km in 33:13 was a good indication of my form and results in Lyon when adding in the wind and hot French weather. Training diary excerpt below.
So here I am 1 July again, still 11 weeks before mid-September 2016 when I start that final 5 week build up to form for WMA and the same form is there already. All I can do now is stuff it up.
Training Plan July: Week 1 On holidays at home. Running late morning, almost always at Stromlo XC Circuit with either hard session or jogging. Training followed by watching Tour de France on French Television on delay by a few hours (from Australia).
Week 2: In France adjusting to climate, spending 5 days at the foothills of Mont Ventoux (1400m asl), some runs to summit (1911m asl). Visit food markets in the morning. Wait until Tour de France comes on July 14 (Bastille Day). Watch Tour de France previous days from the car TV.
Week 3: Chasing Tour de France with more climbing days (Culoz, Sallanches) and some fast flat sessions in between.
Week 4: More climbing days (Chamonix, Megeve, Switzerland), 1-2 fast flat days. Back to Australia. I should average 130km/week for the month. Tricky part will be getting in the weekly 5000m paced session.
Next races: 31 July XC Handicap 8km?, 14 August City2Surf 14km. 4 September Canberra Times Fun Run 10.1km. City2Surf will mark end of base training block. I should be in great racing form at Canberra Times Fun Run, ready for that final 5 week training and racing block which begins 2 weeks after Canberra Times Fun Run.
So here I am 1 July again, still 11 weeks before mid-September 2016 when I start that final 5 week build up to form for WMA and the same form is there already. All I can do now is stuff it up.
Training Plan July: Week 1 On holidays at home. Running late morning, almost always at Stromlo XC Circuit with either hard session or jogging. Training followed by watching Tour de France on French Television on delay by a few hours (from Australia).
Week 2: In France adjusting to climate, spending 5 days at the foothills of Mont Ventoux (1400m asl), some runs to summit (1911m asl). Visit food markets in the morning. Wait until Tour de France comes on July 14 (Bastille Day). Watch Tour de France previous days from the car TV.
Week 3: Chasing Tour de France with more climbing days (Culoz, Sallanches) and some fast flat sessions in between.
Week 4: More climbing days (Chamonix, Megeve, Switzerland), 1-2 fast flat days. Back to Australia. I should average 130km/week for the month. Tricky part will be getting in the weekly 5000m paced session.
Next races: 31 July XC Handicap 8km?, 14 August City2Surf 14km. 4 September Canberra Times Fun Run 10.1km. City2Surf will mark end of base training block. I should be in great racing form at Canberra Times Fun Run, ready for that final 5 week training and racing block which begins 2 weeks after Canberra Times Fun Run.
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