Runners Shop 10km 35:45 ; Keith 15 x 100m ; Steve 6,5,4,3 min

Runners Shop 10km, low key club race after lunch. Weather some sun, light winds, cool. The course mostly flat with two dead turns, head winds second half 25kph. I was fortunate to run with real people, most of the front runners young and fast. I can't say when the last time was. Almost a year ago. The difference today compared to a time trial or virtual is responding to those around under similar conditions. Mentally I was on. Physically my focus on the Mile for three weeks highlighted my lack of speed endurance training in the second half of the run. Six people broke 35 minutes. Six more people broke 36 minutes. I was 12th. 64 starters. Maria and Kelley 51 mins. Helen and Roger 57mins. I did a light jog and a few strides at Stromlo earlier in the morning.

Splits(500m): 1:41 (sand),1:41,1:36,1:41,1:46,1:40,1:49,1:47,1:48,1:49,1:46,1:53(dead turn),1:44,1:49,1:54(sand),1:50,1:48,1:58(dead turn),1:49,1:46+0:14 (sand)= 35:45 (35:59)

Keith ran 15 x 100m ranging from 19 seconds down to 16 seconds on gravel road in Hokas.

Steve ran 6,5,4,3 minute efforts with 1 minute recovery. Splits: 3:53/km,3:45/km,3;37/km,3:32/km. 10km all up.

I'll continue with the Mile time trials until the end of July. Next goal will be my regional (club) 8000m XC championships at the end of August. Lots of long XC intervals at Stromlo XC circuits.

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