Cadbury Hobart Half Marathon ; Stromlo XC Intervals 3 x 1000m, 500m recovery
Saturday morning set on Stromlo xc trails. Weather warm, high humidity, no wind. There were six of us there. With a magpie swooping runners on the lower trail we chose a 1000m section with 500m ascent followed by 500m descent/flat.
The set: Warm up, 5 x 100m strides, 3 x 1000m efforts with 500m recovery, warm down, then off to brunch. Splits: 3:20,3:05,3:01.
After five solid days I took Thursday and Friday as recovery with 17km of slow running each day. Amazing how a couple of easier days can make sessions feel great again. Saturday 20km in total, Sunday 30km in total. Full taper from Monday for Canberra Times 10km Fun Run next Sunday.
In early January I am off to Tasmania for the Cadbury Hobart Half Marathon. It will serve as preparation for Marathon de Paris in April. I've run the Cadbury Half twice previously. 2010 was a great run. 2016 was a struggle wearing old spongy shoes. I had feet/shoe issues which were an problem from May 2015 until recently when Nike released the Vaporfly shoes. The pain in my feet has disappeared when wearing those shoes.
Next set on Tuesday with 4 x 800m efforts at Stromlo. I'll run them hard, not flat out to save myself for the Canberra Times Fun Run.
The set: Warm up, 5 x 100m strides, 3 x 1000m efforts with 500m recovery, warm down, then off to brunch. Splits: 3:20,3:05,3:01.
After five solid days I took Thursday and Friday as recovery with 17km of slow running each day. Amazing how a couple of easier days can make sessions feel great again. Saturday 20km in total, Sunday 30km in total. Full taper from Monday for Canberra Times 10km Fun Run next Sunday.
In early January I am off to Tasmania for the Cadbury Hobart Half Marathon. It will serve as preparation for Marathon de Paris in April. I've run the Cadbury Half twice previously. 2010 was a great run. 2016 was a struggle wearing old spongy shoes. I had feet/shoe issues which were an problem from May 2015 until recently when Nike released the Vaporfly shoes. The pain in my feet has disappeared when wearing those shoes.
Next set on Tuesday with 4 x 800m efforts at Stromlo. I'll run them hard, not flat out to save myself for the Canberra Times Fun Run.
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