World Athletics Masters XC Championships : Racing, Training Update

While entries don't close for the World Athletics Masters Cross Country Championships in Bathurst until the end of this month already entered is an all class field in all ages, gender and nationality. It looks like being a special weekend event. I've had to juggle the training to avoid hitting a peak or injury while still maintaining good form. This week I ran five dedicated long power hill sessions and one long strength hill session. I still have time to fit in four Parkrun events to maintain form before a 10 day taper starting on or around 7th February. I've split the training into fortnight blocks. One week high volume with hill training (like this week), second week reduced volume training with higher intensity speed training. Only on the second week of each fortnight will I run a full gas Parkrun. The first week solid Parkrun or as an interval session. This week training volume is 133km. I'll reduce that to 120km by then end of January. The 10 day taper will reduce that to around 85km/week just before World Athletics Masters Cross Country Championships. I will have less than three weeks to recover and taper again for Australian Masters Athletics Championships (10000m,1500m,5000m track, 8000m XC in consecutive days). It's too messy to plan for, I'll just have to muddle through. Friday easy running with leg speed strides. Saturday Parkrun done as intervals (800m efforts, 220m jog recovery).

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