ACT Masters 3000m Track 10:15 1st

With exactly a week to go until ACT Masters 10000m Championships I was at Woden track to get a feel for the hard surface and find some 10000m tempo. Even though my training volume is reducing today was 18km (with 13 km warm up in the cemetary) and weekly volume peaked today at 148km last 7 days. I had also run flat out at BBQ Stakes day before with a great run. I wasn't as tired as I thought I'd be. Weather was warm, windy in the back straight, some welcome shade at around 180m to go.

The 3000m started a little late. When the start gun beeped I went to the front and ran at a 10000m tempo speed that would give me 34 minutes something. Steve wasn't far behind for most of the run, I was listening to the race commentary. In the end I ran 10:15, Steve a solid 10:26. My splits(500m): 1:40,1:37,1:42,1:42,1:40,1:37,(0:14,extra distance from lapping the runners). Promising for next week if I get good weather.

Friday 16km steady run, Saturday either Parkrun as a final hitout or Stromlo XC intervals (total 15km), Sunday and Monday steady 12km with a 1000m tempo run, Tuesday and Wednesday easy running with some strides, only 5km each day, Thursday evening 10000m track with weekly volume down to 80km.

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