ACT Masters Track 3000m
Weather warm with light winds and some cloud cover for track this week. About as good as you can get at 6pm a couple of days before summer. Field in the males was very good. A few missing in the females.
Jacob offered to help with the pacing before the start. I didn't know what that was for me. I'd already done a short set before the start of the race, felt OK.
The set: Warm up, 4 x 100m (18,17,16,15) with 100m recovery, 200m jog, 2 x 200m (33,31) with 200m recovery, warm down, warm up, 6 x 100m strides, 3000m 9:59, warm down. All up 15km for the day, 130km for the week.
The 3000m: Jacob set an even 3:20/km tempo. I sat in behind and relaxed as many muscles as I could. With 600m to go Jacob skipped away (9:54), I tried to respond and lost form although did maintain speed (9:59). Steve (10:16) and Anthony (10:18) had a great race, both had their best runs of the year.
That's 8 weeks of base build up for me at 120km+ per week. I'm not rock solid yet but it's only a couple of weeks away. Next week on track is an 800m handicap. With a few specific sets I should be able to pop out a good run. Like today I'll try to get those 800m sets done as warm up for a bigger set. Next set on Saturday with XC intervals at Stromlo. Many of my friends are away for the weekend.
Jacob offered to help with the pacing before the start. I didn't know what that was for me. I'd already done a short set before the start of the race, felt OK.
The set: Warm up, 4 x 100m (18,17,16,15) with 100m recovery, 200m jog, 2 x 200m (33,31) with 200m recovery, warm down, warm up, 6 x 100m strides, 3000m 9:59, warm down. All up 15km for the day, 130km for the week.
The 3000m: Jacob set an even 3:20/km tempo. I sat in behind and relaxed as many muscles as I could. With 600m to go Jacob skipped away (9:54), I tried to respond and lost form although did maintain speed (9:59). Steve (10:16) and Anthony (10:18) had a great race, both had their best runs of the year.
That's 8 weeks of base build up for me at 120km+ per week. I'm not rock solid yet but it's only a couple of weeks away. Next week on track is an 800m handicap. With a few specific sets I should be able to pop out a good run. Like today I'll try to get those 800m sets done as warm up for a bigger set. Next set on Saturday with XC intervals at Stromlo. Many of my friends are away for the weekend.
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