ACT Masters Track One Hour Run 16.8km, 10km Split 35:02
ACT Masters Track this evening 3000m 6pm (Steve 10:25) and One Hour Run 7:20pm on the program. It was very windy, sunny and warm to hot for Steve at 6pm. By 7:20pm for the One Hour conditions were OK. Still some wind, not as windy or sunny or hot.
Having run a 10km road race four days before I knew I wouldn't be completely recovered and any weakness would be exposed during the One Hour track. My plan was finally decided just before race start with my hope to use it as Cadbury Half Marathon preparation in 2 months (including diet and race attire/shoes). I just ran by feel and hoped for a good outcome. In the end 35:02 as 10km split was good. The weakness exposed late in the run was tight hamstrings although I had backed off after the 10km split, stopping for a drink as well (20-25 seconds).
Splits: 3:21,3:18,3:21,3:28,3:29,3:31,3:30,3:29,3:21(10km,drink stop),3:48,3:32,3:34,3:33,3:34,3:35,3:29,0:25. Once again lapping slow walkers and runners on track was an issue. I covered 350 metres more than I needed by running in lane 2-3 most of the run.
I'll make tomorrow an easy recovery day. When I feel I am good to go again I'll begin a new base training block of around 8 weeks plus taper prior to Cadbury Half Marathon. When I resume running on track again next Thursday the focus will shift to 800m/1500m speed as a brief diversion.
Having run a 10km road race four days before I knew I wouldn't be completely recovered and any weakness would be exposed during the One Hour track. My plan was finally decided just before race start with my hope to use it as Cadbury Half Marathon preparation in 2 months (including diet and race attire/shoes). I just ran by feel and hoped for a good outcome. In the end 35:02 as 10km split was good. The weakness exposed late in the run was tight hamstrings although I had backed off after the 10km split, stopping for a drink as well (20-25 seconds).
Splits: 3:21,3:18,3:21,3:28,3:29,3:31,3:30,3:29,3:21(10km,drink stop),3:48,3:32,3:34,3:33,3:34,3:35,3:29,0:25. Once again lapping slow walkers and runners on track was an issue. I covered 350 metres more than I needed by running in lane 2-3 most of the run.
I'll make tomorrow an easy recovery day. When I feel I am good to go again I'll begin a new base training block of around 8 weeks plus taper prior to Cadbury Half Marathon. When I resume running on track again next Thursday the focus will shift to 800m/1500m speed as a brief diversion.
Comments