Beach Intervals 2 x 1km, 10 x 200m

Morning run to the beach and return including 2 x 1km efforts plus 10 x 200m. another 17km day. Milli had two Maremma sheep dogs for company today. They are au pair to the local family children. Less than 3 weeks until Sydney 10km Road race. I'll get to run two parkrun events before then. I'll be looking for my quickest Parkrun of 2023 weather permitting.

Comments

Post a Comment

Popular posts from this blog

Australian Running Festival Canberra Half Marathon 77:22 1st M50-59

Image
Weather cool to warm, light winds, cloudy to full sun for Australian Running Festival Canberra Half Marathon this morning. My plan was to run 2 x 10km splits of 35 minutes and find my way to the finish as best I could. I found myself in the second pack shortly after the start. Splits to 5km were good (3:29,3:26,3:17,3:17,3:25). From around 9km on I was struggling with dehydration, splits mostly in the 3:40s. I stopped for a minute at the final drink station for 3 cups of water and one over the head. Not my best run, no harm done to the legs. I will have recovered easily by Australian Masters Athletics Championships which begin in 12 days.
Read more

ACT Masters 5000m Championships

Image
Completely unexpected we had the hottest 5000m field at club track since I started running again in 2007. Weather was cool but windy...probably not more than 1-2 seconds a lap. We had to run in lanes 2-3 for some...cost more than the wind. Brad led the early laps solo. Olympian Shaun M50, Jacob M30s, myself a chasing pack, Jim and Steve chasing us. I survived 2000m sheltered out of the wind before I cracked, just before they caught and passed Brad, Brad and I had to survive to the end solo. Shaun 16:03 and Jacob ran 16:06, Brad 16:52, me 16:54, Jim 17:11, Steve 17:54. First two females V 19:59 and Leanne 20:03 ran together most of the race. My first race in Nike Zoom Vaporfly 4% on track. Wearing them in for the Australian Running Festival Half Marathon on Sunday.
Read more