Sunday, January 27, 2013

An easy week with 3000m and a handicap

After 6 weeks of consistent training, the body was tired at the end of last week. The short easy run on Sunday wasn't that easy! New plan - have an easy week! Less runs and less distance. Tuesday was changed to easy instead of hills and even then, the run was tough going. Wednesday became another day off.  Thursday was meant to be long intervals day, so I chose to head along to a track and field meet and do those long intervals on the track. If there was any concern with fatigue, those plans would be aborted. Alas, for the 6pm 3000m it was mighty warm on the track, still sitting at 30C with a hot wind greeting us along the home straight. I set my watch to beep me through at 4:30 pace. Probably a bit ambitious based on current running form and given the warm conditions. As it turns out, it was a reasonable target. I went out a bit fast due to an insufficient warm up and suffered as a result. Km splits were 4:25, 4:40 and 4:35 to finish in 13:40. A pleasing 1:12 quicker than the last 3000m on the track. 4:33 average and HRav was 163bpm, not bad in those conditions! There was a 5 lap spiral at the end of the night, so that was interval no. 2, run comfortably hard. Average pace for the 2km was 4:45 min/K and it felt pretty cruisy compared to the 3000m! Good results considering how bad things were feeling earlier this week.

Beautiful Aranda bushland
 The next run was supposed to be Saturday, but with a late wake up after a late night, I missed the morning window of reasonable temps. The afternoon was filled with thunderstorms and so another rest day it was! Sunday was the first ACTVAC handicap for 2013, an opportunity to run it on fresh legs! That must have helped as it was 4 seconds quicker than last year, and at this time last year I was running quicker and was fitter. It was lovely to catch up with people I have not seen for a while. Steve was as charming as ever ;-), and it was nice to see Cathy and Ruth. Alas no sign of Ewen, I think he was at Stromlo for a training session. Numbers were down at the handicap, no doubt holidays were keeping people away.

There are lots of runs to choose from as the YCRC summer series starts on Tuesday. This means we have YCRC Tuesday, Track Thursday, Parkrun Saturday and monthly handicaps. That doesn't even factor in the mountain runs about the place. Canberra is a runner's paradise. I'm thinking I may do some long intervals during the YCRC Tuesdays and move hills to Thursdays. Maybe one or two more runs on the track, but not if running YCRC Tuesdays. I will also be processing results at track for our Age Grade Champion events, so running opportunities there will be scarce. I also need to factor in the odd Parkrun to see if the improvement is still on target. Phew it's exhausting just trying to plan it ;-).

11 comments:

  1. Too many options for running events - a few decisions to be made methinks! You looked great this morning Janene. A couple of rest days probably made you feel fresh and "springy" to quote Ewen. Disappointing that a few are training elsewhere when the Vets' Handicaps are such lovely social events and today's run was very pretty:) xx

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    1. Yes there are too many choices, so many runs, so little time ;-). It was great to see you out there today and yes rest days are underrated by so many of our running buddies, fresh legs are a refreshing change! Aranda is much prettier than a circular grass XC track, not that I am naming names ;-).

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    2. There are pretty shirtless boys, prettier fast girls and pretty natural wildlife at Stromlo! Thanks for not naming us ;-)

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  2. Yep, I'm with the girls on this. Can't see any point going to a damp grass track when you can almost do the same thing at a club race event. So nice to see everyone again after a break. Seems the rest easy day schedule is working for you Janene, take care. Keep up the gym work on those shoulders, arms & abs, looking good.

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    1. Thanks TF. I think rest days would work well for lots of people if they were prepared to take them ;-).
      Gym is good, found myself at CISAC today as the local closed early. Great place for shoulders, arms, legs, abs, you name it oh yeah and there's lots of good exercise equipment too ;-).

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  3. You are all idiots. I had a 9:30am appointment. So find out the facts before you point the finger.

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    1. Idiots is a bit harsh given we were just teasing and not pointing a finger in a serious manner. Hope you got to your appointment okay and that the rest of your week goes well :-).

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    2. Encouragement to participate in any sport and recreation is good. "Teasing" about what you get out and do is annoying, more so when it is repeated, verging on harassment. Anyone and everyone out and about today should be applauded whether racing, training, doing triathlons, or just having a social cycle around the lake. I have some friends going for a swim today; good on them, I am not going to suggest they should be somewhere else.

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    3. Message received loud and clear, enjoy your racing, training etc. Doing it whenever you want and where ever you want :-).

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  4. Thanks for missing me at the old people's run ;-) By the way 2Fs, the grass wasn't damp - it was in perfect condition - softer than usual :)

    Anyway, back to the subject...
    That was a good Thursday night and very good run this morning - I'm predicting improvement will be enhanced by the easy week. Yes, almost too many opportunities for racing here - and the FLAT Tuggie park run is starting up soon too! Thanks for the warning re Tuesday - I won't panic when you go zooming past on one of your fast intervals.

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  5. Thanks ET, we need more younger people like yourself at the old people's run ;-).
    I think you are safe from any zooming on my part (well except for any downhill with a tailwind sections ;-)). The intervals are supposed to be comfortably hard and that's not particularly fast at this point :-).
    Tuggie seems a bit far to go from Gungahlin for a 8am start on a Sat morning.

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