Road to World Masters Athletics Championships Malaga 2018 : Training Update
I have completed week 9 of a 12 week general preparation period for World Masters Athletics Championships in Malaga. Volume is over 127km/week for the months of May and June, highest volume since May and June 2015. I completed two races in the last fortnight. First race was a very hilly handicap XC event where my age grade standard was 96% and I caught the entire field. Seconds race was ACT Masters and 19-20yo combined XC Championships where I raced 5 very good young athletes and placed 2nd overall, defeating all Masters by over 2 minutes. These races were done with no taper, just an easier day prior to event. There is a three week training period before my next races.
My 600m XC effort session has been great weekly despite the cold and windy winter weather. I am ahead of schedule for this session. Today splits were: 1:55,1:52,1:49,1:45 with 400m recovery. Temperature for the session was 2-3 degrees with light winds, frost on grass. Times will improve as the weather warms up in August.
Preparation Period 2 Continues:ends 12th July: High volume, long and shorter intervals, maximum threshold XC runs including power hills, long runs twice a week.
Direct Preparation Period 2: 13th July to 12th August: High volume, target races, maximum threshold runs, long and short intervals with lift in training intensity. Target races are Sutherland2Surf 11km Road 22nd July (mass participation, high quality field) ; ACT Masters Hilly 9km XC handicap 29th July (low key) ; Parkrun 5km Road 4th August (low key) ; City2Surf 14km Road 12th August(mass participation, high quality field).
Acclimatisation and Taper Camp 13th August: Leave for France. Three week training, acclimatisation and taper camp in Paris. Sessions include long runs, long intervals, short interval fartlek (60 seconds race pace, 60 seconds recovery), Parkrun 5km events (three events scheduled). Ten day taper begins 30th August.
3rd September: Leave for World Masters Athletics Championships in Malaga, Spain.
Competition Period 2: 5th September to 16th September: World Masters Athletics Championships.
Events 8000m XC 5th September, 10000m road race 9th September, 5000m track 12th September,(either)1500m heat and final 15th and 16th September or Half Marathon 16th September.
I have entered events for WMA Championships. Race schedule is subject to final timetable. All logistics are finalised.
It is very cold here in Canberra in the mornings. Maximum daily temperature is around 12 degrees. I get my maximum threshold sets done in the middle of the day when weather is suitable.
Looking forward to next races Sutherland2Surf 11km and City2Surf 14km.
My 600m XC effort session has been great weekly despite the cold and windy winter weather. I am ahead of schedule for this session. Today splits were: 1:55,1:52,1:49,1:45 with 400m recovery. Temperature for the session was 2-3 degrees with light winds, frost on grass. Times will improve as the weather warms up in August.
Preparation Period 2 Continues:ends 12th July: High volume, long and shorter intervals, maximum threshold XC runs including power hills, long runs twice a week.
Direct Preparation Period 2: 13th July to 12th August: High volume, target races, maximum threshold runs, long and short intervals with lift in training intensity. Target races are Sutherland2Surf 11km Road 22nd July (mass participation, high quality field) ; ACT Masters Hilly 9km XC handicap 29th July (low key) ; Parkrun 5km Road 4th August (low key) ; City2Surf 14km Road 12th August(mass participation, high quality field).
Acclimatisation and Taper Camp 13th August: Leave for France. Three week training, acclimatisation and taper camp in Paris. Sessions include long runs, long intervals, short interval fartlek (60 seconds race pace, 60 seconds recovery), Parkrun 5km events (three events scheduled). Ten day taper begins 30th August.
3rd September: Leave for World Masters Athletics Championships in Malaga, Spain.
Competition Period 2: 5th September to 16th September: World Masters Athletics Championships.
Events 8000m XC 5th September, 10000m road race 9th September, 5000m track 12th September,(either)1500m heat and final 15th and 16th September or Half Marathon 16th September.
I have entered events for WMA Championships. Race schedule is subject to final timetable. All logistics are finalised.
It is very cold here in Canberra in the mornings. Maximum daily temperature is around 12 degrees. I get my maximum threshold sets done in the middle of the day when weather is suitable.
Looking forward to next races Sutherland2Surf 11km and City2Surf 14km.
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