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.
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.
Perfect weather at Parkrun Panboola Wetlands, 3rd in 18:06. I had two very quick young ones to chase today, I could only keep one of the young lads in sight. The first of the two broke the course record. The two in front are aged 15-17 and 11-14. I turned 62 today, Happy birthday to me. Splits:(500m)1:46,1:48,1:46,1:47,1:46,(dead turn,1:53),1:50,1:51,1:49,1:45. I still need to find more pace in the early splits even if the course hasn't dried out properly yet. Like last week I had plenty left in the tank near the finish. I'll have to stop switching off mentally in the second half of the run. On Sunday a long run, probably on the golf course. Next week I'll lift intensity in the sessions a little. My big race events start in a couple of months. It was great to see Thien at the event today and such a long way from home. We had some great tussles in Canberra when I lived there. He is a very hard nut to crack in a race. Also Steve is back running again after a break. Today his
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