Long Trails Recovery Run 18km

Easter Sunday recovery run with Milli the Border Collie on trails. Weather cold to cool, just above zero and warming up, not a cloud in the sky, no wind. We'll get a few days like this before some weather comes in again. Milli has a few weeks of solid training now. She is much faster than me over 10km, especially when it's cold and there are puddles to drink from. Consequently the recovery run turned into a race in the last few kilometres.

I'm into my 10th week of high volume (120km+/week). My average weekly volume since January 2015 is 115km/week. That includes injury, bushfires and the virus. I'll keep running 120km weekly. Sessions and recovery runs will be easier than normal as I freshen up. Next set on Monday morning, 2000m,1500m,1000m,500m with 500m recovery jog, just going through the motions, around 10km-half marathon pace.

Comments

Post a Comment

Popular posts from this blog

Long Intervals

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.
Read more

Surf Beach Tempo Run 14km ; Training Plan, Racing Update Australian Masters Athletics Championships 2024

Image
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.
Read more