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Showing posts from October, 2017

Stromlo XC Hill Intervals 3 x 600m ; Steve 4 x 3 minute efforts ; Keith 2 x 600m,2 x 400m,500m

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This morning at Stromlo 3 x 600m hill intervals. Weather cool, still and mostly sunny. Perfect for running. The set: 3000m warm up including 5 x 100m strides, 3 x 600m hill efforts with jog back recovery, 1000m warm down. Splits: 1:53, 1:52, 1:49. Helen: 2:40, 2:42, 2:40. To be honest I don't know how I am running running up hill with a very steep finish at 3:01/km but I am. Must be four months training on them at speed. Steve 4 x 3 minute intervals. Splits: 3:41/km, 3:38/km, 3:38/km, 3:39/km. A few seconds slower than the fortnight before although on a different course. Keith in Bemboka ran 2 x 600m (3:40/km),2 x 400m (325-330/km) and 500m (3:20/km). Terrain was undulating, weather windy. Keith is expected to race track on Thursday. He should do well. On Thursday at track I'll be running 3000m and 1500m events. I should break my ACT Masters age record in the 3000m again. I'll give it a go.

Road From World Masters Athletics Championships Perth 2016 : 5000m

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Second race for my WMAC week was 5000m track. It was very warm and windy, typical for an afternoon in Perth. Despite 8000m XC being my specialist event I was most prepared for this race. I was almost at 100 mile/week prior to WAMC, had more time to freshen up and much of my recent work was done on track. All of my key sets were looking good. Taper week on Rottnest Island went better than expected. See diary. In the M50 race I recall it was very windy in the main straight. It was almost like start/stop which might have played into my favour. When Ben went I had nothing left to give. It was survival to me and I was fully lactate with 400m to go, nothing left to pass Anders. In better conditions top 3 would all have broken 16 minutes. Times don't matter in championship races...GOLD,SILver,bronze. All the video I have from 5000m below.

Road From World Masters Athletics Championships Perth 2016 : 8000m XC

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Just over a year ago we were lucky to have the World Masters Athletics Championships in Perth. It was a great carnival and began with a great holiday on Rottnest Island. I couldn't fault any of my races. In a week long carnival the best race as a distance runner is usually the first competition. Following that fatigue sets in slowly and each subsequent race is often against fresh competition and possibly better athletes for that event. Cross country has always been my best event. I set myself for this race. Things went well. In the race itself I was looking to get away solo or with one other or to lock down a medal early. When it became a bunch of four, three M50 plus (Anders,Paul,myself) one M55 runner (David Sweeney who had an outstanding meet), all great athletes, for me it became a game of survival and tactics. Luckily for me Paul Thomson set a cracking pace when he and David caught Anders and myself. That allowed my to freshen up the legs and head, roll the dice at the point

ACT Masters Athletics XC Handicap Ainslie Woodlands 6.35km 22:48 ; Keith in Bega fun Run 2nd 18:34

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Perfect weather for running this morning at Ainslie Woodlands for the 6.35km XC handicap. Partly cloudy, cool, light winds. The course undulating with some steep hills. Course was shorter than normal, cut short on the second climb by 300m or so. I used the run as a maximum threshold effort. After the first climb splits were all in a tight range, final 350m under 3:00/km. Splits: 3:47,3:34,3:35,3:39,3:30,3:38,1:00. This afternoon a long recovery run to make 120km for the week. Keith in Bega Fun Run 2nd place overall as an M60. That's outstanding running. Splits in the middle 3km were in the 3:18-3:24/km range. That's promising for Keith's next race on track this Thursday.

Stromlo XC Intervals : 2 x Sets of 2 x 1250m Hilly Intervals + 2 x 500m Hill Intervals

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Magpie was swooping on my warm up, had to change session and revert to upper trails. Also swooped Roger and Steve (who altered set to 4 x 200m efforts in 37). Group came at 830am after I had completed set 1. Set 2 I did with group at same intensity as Set 1. 21km all up in morning, 4km warm down in evening. The sets: 1. 1250m (1 hill) 4:01, 1250m (2 hills) 4:22, 500m Hill 1:40,500m Hill 1:40. Set 2.1250m (1 hill) 4:00, 1250m (2 hills) 4:18, 500m Hill 1:41,500m Hill 1:42. Session included two warm ups, 1 warm down, 2 sets of 5 x 100m strides. Helen was best of the girls, Gabe pushing her all the way. Splits for them both were quick. Roger cruised. Tomorrow ACT Masters XC handicap of 7km. I will use as maximum threshold effort and hope to run 25km for the day and 120km for the week. Keith is running Bega Fun Run. Coffee was at 2B4Ten. Bob and Carolyne were back from 6 months OS. Charlie joined us as well.

Keith in Bega 600m,500m,400m,300m,200m,100m ; Steve 3 x 600m

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Keith in Bega ran his final session before Bega Fun Run on Sunday. The set: 600m 1:58, 500m 1:41, 400m 76, 300m 58, 200m 37, 100m 16. Steve ran 3 x 600m efforts. Splits: 1:55, 1:54, 1:54. It's possible Steve could begin track next Thursday if all goes well. It's been a patchy few days after returning from Tasmania. I've moved house (very tired and sore) and we had a big thunderstorm last evening which stopped a session before it began, only did warm up. Today was two runs, both at Stromlo XC circuit using all the hills. All up 18km for the day. Tomorrow at Stromlo 2000m, 1500m, 1200m, 800m, 400m step down. Sunday a maximum threshold XC run with ACT Masters XC Handicap.

Keith in Bega 3 x 1000m

Keith in Bega a couple of days ago 3 x 1000m on track (grass). Splits: 3:30, 3:33, 3:30. The usual warm up and warm down with 5 x 100m strides. An easy running day for me yesterday. 6km at lunch, 3km in the afternoon. I spent all day moving house, never fun. This morning a 6am run at Stromlo XC circuit. I'll become a morning runner now I live across the road. A session scheduled for this afternoon although rain and thunderstorms are on the way.

Australian Masters Games 1500m M55-59 1st 4:35.87

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This morning in Penguin 1500m combined M45-M64. Weather warm, sunny, wind was strong, dead into the face in the back straight. I thought I'd be using this race as a time trial. As luck would have it it was combined ages with David Riches M60 and Rob Italia M45 both in good form. Gun went, David straight to the front, Rob on his heels, I slotted in behind them. David was setting a solid pace even into the wind. At 550m in Rob let a little gap open up to David, I crossed it. At 700m in I took the lead and executed the same kick I'd used in Auckland and Darwin. Accelerate enough to get a gap and work hard enough to keep it, 400m to go accelerate again, not full gas, 200m to go accelerate, 100m full gas finish. David was close but not near my heels with 250m to go. Gap at the finish was 7 seconds with David running a PB and setting a NSW age record. I reset my ACT age record by 2 seconds with 4:35.87. That was my fastest 1500m since 2013. M55-59 podium was Brent 2nd and Phil 3rd.

Australian Masters Games 800m M55-59 1st ; Steve in Bush Capital 16km

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Short turnaround after the Burnie 10km Road Race yesterday. I woke feeling very good with no soreness at all. Weather warm, sunny and some wind. The track itself has some lovely ocean views perched high above the small town of Penguin. The Penguin track was full of athletes from all over. Sprinters, throwers and jumpers all competing hard and enjoying the moments. In the first 800m it was around 10 women of all ages in one heat. It was a great race to watch. 1st Sarah Eyears 2:35.36 ; 2nd #5349 ?? ; 3rd Vicky Gunn 2:39.42 There were enough M55-59 to make a heat of our own. Brent Nutting decided he wanted to lead from the gun. I found the pace uncomfortable from the start and sat behind Brent and John Jago. Pace was identical to my recent 600m efforts. It stayed that way until John took the lead with 250m to go. Brent looked like he was about to let the gap open but he was still fighting on. I jumped across to John with 200m to go and waited until 150m remaining before hitting it with

Road to World Masters Athletics Championships Malaga 2018 : Training Update

Final program for World Masters Athletics Championships Malaga 2018 has been released. Entries are not open as yet but are coming. I've done almost everything else but enter. I am committed to 8000m XC, 10km road, 5000m track and either 1500m or Half Marathon (timetable clash). I'll aim for a two peak program with Australian Masters Athletics Championships in Perth, April 26-29 April 2018 and World Masters Athletics Championships Malaga September 5-16 2018. Having now completed my first training block which commenced after Australian Masters Athletics Championships in mid-June I've extended it to late December 2017. Track season is in full swing here, I'm training through it. My only race target before late-January is a One Hour run on track in mid-November where I'll attempt to run an Australian M55 record of around 17200m. I'll have a 2 day mini-taper before that. Lead up races in July 2018 may include Gold Coast Half Marathon or 10km and Sutherland2Surf 11k

Burnie 10km Fun Run 33:42 16th outright,1st M40-99

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Burnie 10km Fun Run this morning. Weather was warm, mostly sunny and some wind. Amazing field of both men and women. I can't count the number who ran for Australia at the last Olympics and World Championship or something major in Australia but it was many. A big group of 18 or so elites formed early, I was with two athletes, I assumed the women were in a bunch behind us. I ran relaxed, hid from the wind where I could, but mostly ran my lines on the road which meant I was working my two friends over when they didn't take my line. Inevitably a few dropped off the back of the lead pack and we picked them off. After the dead turn at 5km we were more into the wind. I hid for 1-2km until Eloise first female caught us. I did a turn for 1km to 8km mark. Eloise heard the girls were 40 metres back and ramped up the pace. We ran the final 2km in 3:17,3:17...into the wind and up hill. Once again I felt great out there, always holding just a little in reserve and always able to respond to

Diary of a mini-taper Burnie 10km Fun Run ; Keith 6 x 3 minute hill efforts

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In Tasmania for Burnie 10km Fun Run tomorrow. This afternoon 5km including 5 x 200m strides (36,34,33,33,32) with 200m jog recovery. Efforts not quick enough to cause a lactate build-up. Yesterday 6km hilly on Mount Painter. I felt awful yesterday and at the start of the run today. After a couple of strides I felt great. I expect to run OK tomorrow. Only 100km last 7 days. Today Keith ran 6 x 3 minute efforts, there were cows on his normal running road. That's never a good mix. This morning in Launceston a visit to the produce market and some time watching the monkeys play. Lots of fun with three new babies since I was here in August.

ACT Masters Track Week 2 : 3000m 9:52 ; Steve Ketchup

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Rain affected meet, no proper timing, wet track, otherwise OK conditions. A late decision to run at 6pm rather than 8pm left me eating a full meal less than an hour before the race. I still ran much better than the previous week and had loads left in the tank. A good hit out before Burnie 10km on Sunday. Friday and Saturday not much running, a mini two day taper, no more than 15km all up over two days. Steve this week as a lead up to Bush Capital 16km trail race a couple of shorter sets. Set1: 4 x 3 minute efforts, 3:31/km average. Set 2: 4 x 600m 1:55 average. The longer run this weekend should have him to within a week or two of really good shape.

Stromlo XC Intervals 2 x 1250m hilly intervals ; Keith 5 x 600m

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Yesterday at Stromlo 2 x 1250m hilly intervals. A little fatigued from the very hilly 10km fun run a couple of days earlier. The set: 2500m warm up, 5 x 100m strides, 2 x 1250m (3:53,4:15), 1500m warm down. First effort was full gas, second strong. In the afternoon an 11km recovery run, sitting on 122km last 7 days. Keith in Bega 5 x 600m efforts. Splits: 1:59,2:01,2:04,1:59,2:00. A very consistent set from Keith, hovering around 3:20/km. An easier week leading up to Burnie 10km fun run, followed by 800m and 1500m Australian Masters Games. Next set on Thursday at ACT Masters track meet. Looking to run a 3000m or 5000m later in the evening along with a set of strides. A 2 day mini-taper on Friday and Saturday, should have volume down under 100km by Sunday.

Run with the Wind 10km Fun Run 2nd 37:15 ; Steve Ketchup, Keith Long Run with 5 x 100m strides

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Run with the Wind 10km fun run got underway just before noon. It was sunny, warm and not so much wind. Course is super hilly, almost no flat, all on gravel surface. Many ACT Masters Athletics Club runners were there. With coffee, veggie burgers and fruit at the finish it was a great social outing with lots of chatting and cheering on. Almost all of us managed top placings in age category. I had a great run chasing Olympian Marty, friend Jase was chasing me. We all snagged the money that was on offer. Looking at the results from previous years, aside from Marty, only 3-4 have run faster than I did today. Helen also had a blinder. No coincidence as we have been doing sets of power hills for several months. Steve this week 3 x 3 minute efforts, average 3:29/km, 3 seconds better than last week. The other set was 3 x 600m, average 1:54, 13 seconds quicker than last week. Two more weeks should have Steve flying again. Today Keith ran a long run with a mate which included 5 x 100m strides.