Taper Time : AIS Track 10 x 200m
Tuesday is taper time for most of us (Steve has a couple of days grace) with our first race at AMA Championships starting in 10 days time. The basic guidelines are reduce the volume by one third, maintain intensity, last very hard session seven days before the first race, a final semi-hard session around 3 days before the first race.
Yesterday at AIS track a set of 10 x 200m with 200m float recovery. Steve had a range of 32-35 seconds (mostly 33), Helen 40-41 seconds, Kathy and Dale a wider range. I had a hot spot on the achilles from bitumen running on Sunday. I did 18 100m strides on the grass infield along Steve (16s) and Helen (20s) as they did their sets. Steve looked great, Helen ran away from her training partners on her second effort so I stepped in to help on the grass.
Alison (daughter of Kathy) has been doing some sessions and will also race AMA Championships in 800m and 1500m. She looks great in the photos from training I saw yesterday. Alison did one session with us a couple of months ago and completely blew me away with how much power she has. Looking forward to seeing her race in Sydney.
Jack (son of Helen) did quite a few sessions with us recently including some 1000m efforts in the 3:40s. Yesterday at school Jack ran sub 8 minutes for 2000m cross country and won overall.
Keith did 3000m warm up, 5 x 100m, 5 x 400m (74,79,76,76,74), 3000m warm down. His final race for the season is a 3000m race on Thursday. Keith will need his best race of the year to win the Geoff Moore 3000m series. I think he can do it.
Of me: Only a few sessions to go. Wednesday might be my last very hard session as I am on track duty Thursday. Sunday is the ACT Masters XC Handicap 4000m at Stromlo. That will be a guide as to how the taper is going. Other than that I just have to stay uninjured and in good health, keep the body ticking along...all is good.
Yesterday at AIS track a set of 10 x 200m with 200m float recovery. Steve had a range of 32-35 seconds (mostly 33), Helen 40-41 seconds, Kathy and Dale a wider range. I had a hot spot on the achilles from bitumen running on Sunday. I did 18 100m strides on the grass infield along Steve (16s) and Helen (20s) as they did their sets. Steve looked great, Helen ran away from her training partners on her second effort so I stepped in to help on the grass.
Alison (daughter of Kathy) has been doing some sessions and will also race AMA Championships in 800m and 1500m. She looks great in the photos from training I saw yesterday. Alison did one session with us a couple of months ago and completely blew me away with how much power she has. Looking forward to seeing her race in Sydney.
Jack (son of Helen) did quite a few sessions with us recently including some 1000m efforts in the 3:40s. Yesterday at school Jack ran sub 8 minutes for 2000m cross country and won overall.
Keith did 3000m warm up, 5 x 100m, 5 x 400m (74,79,76,76,74), 3000m warm down. His final race for the season is a 3000m race on Thursday. Keith will need his best race of the year to win the Geoff Moore 3000m series. I think he can do it.
Of me: Only a few sessions to go. Wednesday might be my last very hard session as I am on track duty Thursday. Sunday is the ACT Masters XC Handicap 4000m at Stromlo. That will be a guide as to how the taper is going. Other than that I just have to stay uninjured and in good health, keep the body ticking along...all is good.
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