ACT Masters 5000m Championships ; Stromlo XC Intervals 5 x 3 minute efforts
This morning at Stromlo XC Circuit 5 x 3 minute intervals with 60 seconds jog recovery. We had a good crew out there this morning, all running well in nice conditions. We used the undulating 2500m and 2000m loops for the set.
Thursday night at track was ACT Masters 5000m Championships. Most had good runs, some great runs. Strong headwind of 4m/sec made things tough but if there was a body in front not so bad. Kathy, Steve and Keith ran well. Helen had the run of the night with a season best for the 3000m split and 5000m. Probably the best she's run since World Championships in 2016. Helen did all the work into the wind and dropped all who were hugging her heels. She gave Robbie 100m head start in the early laps, reeled him in and race him to the line in the final laps.
Of me: I used the evening as training again. 3000m early pacing KT to a season best of 12:51. A short time later 800m in 2:41. 5000m in 16:59. I wore training shoes for the first two, spikes for the 5000m. Wearing spikes was a bad move for my achilles which is referred pain from a knot in the hamstring (from 10000m championships a few weeks ago). I had to cruise the second half after the achilles let go.
ITB is good if I get rolling and stretches in. It's improving well. Achilles is a working in progress. Massage and rolling the hamstring should get it under control in a few weeks. Today I was back in trainers for the XC intervals and running very well despite some discomfort.
All up today 20km, 131km last 7 days. Tomorrow is ACT Masters 8000m XC handicap at Stromlo again. I'll be wearing trainers again. I expect to run well regardless.
Thursday night at track was ACT Masters 5000m Championships. Most had good runs, some great runs. Strong headwind of 4m/sec made things tough but if there was a body in front not so bad. Kathy, Steve and Keith ran well. Helen had the run of the night with a season best for the 3000m split and 5000m. Probably the best she's run since World Championships in 2016. Helen did all the work into the wind and dropped all who were hugging her heels. She gave Robbie 100m head start in the early laps, reeled him in and race him to the line in the final laps.
Of me: I used the evening as training again. 3000m early pacing KT to a season best of 12:51. A short time later 800m in 2:41. 5000m in 16:59. I wore training shoes for the first two, spikes for the 5000m. Wearing spikes was a bad move for my achilles which is referred pain from a knot in the hamstring (from 10000m championships a few weeks ago). I had to cruise the second half after the achilles let go.
ITB is good if I get rolling and stretches in. It's improving well. Achilles is a working in progress. Massage and rolling the hamstring should get it under control in a few weeks. Today I was back in trainers for the XC intervals and running very well despite some discomfort.
All up today 20km, 131km last 7 days. Tomorrow is ACT Masters 8000m XC handicap at Stromlo again. I'll be wearing trainers again. I expect to run well regardless.
Comments