Long Run #9 23km incl 2 x 2000m, 3 x 1000m ; New training block (Preparatory Period 2)
Mostly alone at Stromlo this morning. It was drizzling, the track wet and slippery. Chose to do the session as a long run, incorporating 4 x 100m strides, 2 x 2000m (7:07, 7:07) and 3 x 1000m :93:19, 3:18, 3:19) into the session. I had already done 16km when the girls arrived so the last 7km was done with them including another set of strides and the 3 x 1000m. The girls all run between 3:50-4:15/km. In Tuggers Steve and Jane also did some 1km intervals. Steve similar to my 1km efforts. Jane average in the high 3s
In Bega Keith working on the new set that starts from this weekend. 2000m 7:23, 1600m 5:44, 1200m 4:19, 800m 2:44, 600m 2:01, 400m 77. Looking forward to starting this either on track or Stromlo in coming days
I will do a late loosener 4km this afternoon and a long recovery run tmoz. That will make it the last 5 weeks average over 120km.
The new training block? It starts from now until end of September and is a lead in to track racing. Key sessions are: On track: 2000m, 1600m, 1200m, 800m, 400m with 200m walk recovery between efforts. Off track at Stromlo: 2000m, 1500m, 1200m, 800m, 400m with 4 minutes between efforts. If neither track or Stromlo is available 6,5,4,3,2,1 minutes on with 1-2 minutes jog recovery. 1-2 of these sessions is enough. The first 2-3 efforts at maximum threshold, the remaining efforts progressively quicker to begin to develop kick-down and lactate tolerance.
4-5 x 800m continues on track preferably which feeds into our 3000m/5000m. I will start at 2:32 efforts with 400m jog recovery. By September 30 the efforts should be close to 2:24. When I get there there recovery will gradually reduce to 200m jog. If no track 4-5 x 2.5-3 minutes on, 1 minute jog recovery.
Power hills remain but reduce to 4-5 x 150m walk down recovery on a steeper incline. Alternate with 4-5 x 300m on a moderate incline.
Looking to race 1-2 times per month only until September 30.
1-2 long runs 75-90 minutes for me.
Start to take strides pre and post session more serious. Looking to get to regular 14 second strides by September 30.
Start to use the 100m posts at Stromlo or 100m marks on track with beeping watch as pace management.
In Bega Keith working on the new set that starts from this weekend. 2000m 7:23, 1600m 5:44, 1200m 4:19, 800m 2:44, 600m 2:01, 400m 77. Looking forward to starting this either on track or Stromlo in coming days
I will do a late loosener 4km this afternoon and a long recovery run tmoz. That will make it the last 5 weeks average over 120km.
The new training block? It starts from now until end of September and is a lead in to track racing. Key sessions are: On track: 2000m, 1600m, 1200m, 800m, 400m with 200m walk recovery between efforts. Off track at Stromlo: 2000m, 1500m, 1200m, 800m, 400m with 4 minutes between efforts. If neither track or Stromlo is available 6,5,4,3,2,1 minutes on with 1-2 minutes jog recovery. 1-2 of these sessions is enough. The first 2-3 efforts at maximum threshold, the remaining efforts progressively quicker to begin to develop kick-down and lactate tolerance.
4-5 x 800m continues on track preferably which feeds into our 3000m/5000m. I will start at 2:32 efforts with 400m jog recovery. By September 30 the efforts should be close to 2:24. When I get there there recovery will gradually reduce to 200m jog. If no track 4-5 x 2.5-3 minutes on, 1 minute jog recovery.
Power hills remain but reduce to 4-5 x 150m walk down recovery on a steeper incline. Alternate with 4-5 x 300m on a moderate incline.
Looking to race 1-2 times per month only until September 30.
1-2 long runs 75-90 minutes for me.
Start to take strides pre and post session more serious. Looking to get to regular 14 second strides by September 30.
Start to use the 100m posts at Stromlo or 100m marks on track with beeping watch as pace management.
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