One session on Saturday continued
The second Saturday session in this year long cycle, a chance to progress from where we were last week. The aim in this first training block is to progress from the 6km (3x2km) of work we did last week, aiming for 14km of work (say 4km + 4 x 2.5km intervals) at true 10km pace by the end of June. That should lay a base for some upcoming xc and road races like Gold Coast Half Marathon, City2Surf, ACT XC Championships. All sessions will be done on the Stromlo XC circuits.
From July on the session will change to step down intervals (like 2km, 1.5km, 1.2km, 800m, 400m) to start developing a race discipline It is based on maintaining maximum threshold for the majority of the race with a 2km kick down at the end of the race. This block is important to develop the speed and endurance of that maximum threshold over the next 8 weeks and drive down our 10km potential in little steps on a weekly basis.
Today the session was divided into 2 groups with 7am starters and 8am starters, all doing a similar session of 4 x 100m, 3-4 x 2000m with 1-2 minutes jog recovery at true 10km pace (maximum threshold). 2000m warm up and warm down.
Jane, Steve and I in the first group. An improvement on last week with 4 x 2000m, 1:30 jog recovery for all of us. An extra 2000m effort thrown in on last week and a significant speed improvement for all of us with similar effort (nothing flat out).
Steve & I: 7:15, 7:17, 7:15, 7:12 (7:07 for Steve, once again running away from me with ease on the last effort...very happy to see that).
Jane: 8:00, 8:08, 8:17, 8:23. Not easy for Jane as she is on her ownsome.
Of me: Very happy with that again. I completed the first session, paced Helen in the second session (that also included Roger, Maria, Kathy and Gabe) with 18km for the morning. My times all quicker than my best from last week and similar to the same point last year. I need to find 7 seconds per km to get my efforts all under 3:30/km which is the speed goal for this first training block. Not easy on an undulating grass circuit in training shoes but it will happen by end of June.
Steve and Jane both looking good taking a leap in form this week. Those in the second group started their training season today and will improve in coming weeks.
I've started to make some running form changes this week, tidying up my arm carriage (tighter, relaxed, more inertia both forward and up, hands higher.
The achilles still manageable and improving week by week, although slowly.
From July on the session will change to step down intervals (like 2km, 1.5km, 1.2km, 800m, 400m) to start developing a race discipline It is based on maintaining maximum threshold for the majority of the race with a 2km kick down at the end of the race. This block is important to develop the speed and endurance of that maximum threshold over the next 8 weeks and drive down our 10km potential in little steps on a weekly basis.
Today the session was divided into 2 groups with 7am starters and 8am starters, all doing a similar session of 4 x 100m, 3-4 x 2000m with 1-2 minutes jog recovery at true 10km pace (maximum threshold). 2000m warm up and warm down.
Jane, Steve and I in the first group. An improvement on last week with 4 x 2000m, 1:30 jog recovery for all of us. An extra 2000m effort thrown in on last week and a significant speed improvement for all of us with similar effort (nothing flat out).
Steve & I: 7:15, 7:17, 7:15, 7:12 (7:07 for Steve, once again running away from me with ease on the last effort...very happy to see that).
Jane: 8:00, 8:08, 8:17, 8:23. Not easy for Jane as she is on her ownsome.
Of me: Very happy with that again. I completed the first session, paced Helen in the second session (that also included Roger, Maria, Kathy and Gabe) with 18km for the morning. My times all quicker than my best from last week and similar to the same point last year. I need to find 7 seconds per km to get my efforts all under 3:30/km which is the speed goal for this first training block. Not easy on an undulating grass circuit in training shoes but it will happen by end of June.
Steve and Jane both looking good taking a leap in form this week. Those in the second group started their training season today and will improve in coming weeks.
I've started to make some running form changes this week, tidying up my arm carriage (tighter, relaxed, more inertia both forward and up, hands higher.
The achilles still manageable and improving week by week, although slowly.
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