Catch-up
The last few weeks have been mostly on grass and run at three paces: Lower limit threshold runs: 5km-10km (on grass is just under 4mins/km) ; Upper limit threshold intervals (on grass is 3:30-3:10/km for intervals 2km-800m with longer recoveries slowly being reduced to 1 minute) ; Long lactate intervals (on grass 800m 2:32-2:37 with 1 minute recovery).
Yesterday was my first test on track of 1200m @ 5000m pace in exactly 3:48...felt really good and fluid compared to the grass, twists and small rises of Stromlo.
The last 2 weeks have been 110km and 120km.
The foot is still a problem but well under control and improving slowly...new shoes, lots of ice and back/hamstring stretching.
I expect to be back on track racing next 2 Thursdays in a couple of 5000m, have two XC tests at Stromlo planned before Nationals over 4km & 5km.
Talk again in a week or two.
Yesterday was my first test on track of 1200m @ 5000m pace in exactly 3:48...felt really good and fluid compared to the grass, twists and small rises of Stromlo.
The last 2 weeks have been 110km and 120km.
The foot is still a problem but well under control and improving slowly...new shoes, lots of ice and back/hamstring stretching.
I expect to be back on track racing next 2 Thursdays in a couple of 5000m, have two XC tests at Stromlo planned before Nationals over 4km & 5km.
Talk again in a week or two.
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