Monday, 27 April 2009

Time to make plans

Posted by speedygeoff On Monday, April 27, 2009 | 3 comments
My long term plans finished with the Masters track events at Easter, and I said I would then decide what to focus on next. For example, will I run the World Masters Games in October? No. Because my Easter results were less than satisfactory and getting there fitness-wise as an enormous struggle.

I need to back off and build up slowly. Distance first.

Starting this week I plan to
  • begin a six month gym routine involving stepper running. I did this five years ago and it was very successful.
  • increase my stretching routine from once to three times weekly
  • start building up towards 120km per week (despite the cold wintry weather)
  • resume doing a tempo run at the BBQ Stakes each Wednesday
  • focus on establishing consistent training for next year's Canberra Marathon, only 50 weeks away
  • go in some longer running events but train through, don't taper for races (unless I feel super-fit one day)

  • Probably the only racing I will try and do flat out are the monthly Masters Handicaps. Next summer I won't train for local Masters track, but I will still run it.

    May Vetrunner: my article isn't in, but I did send one. I think the problem is I sent it long before the deadline. Though there wasn't a lot of extra room, with all the important stuff that had to appear.

    Masters Handicap - Majura Nature Park 5k
    9 Katie Forestier W40 21:57 80.1%
    10 Cathy Montalto W55 26:16 77.7%
    22 Ken White M55 22:48 76.7%
    27 Geoff Moore M60 23:07 78.6%
    32 Amanda Walker W40 24:51 69.7%
    44 Jodie Davis W40 35:36 49.0%
    50 finishers

    Majura Nature Park 10k
    11 David Baussmann M55 50:34 72.3%
    24 Rod Lynch M45 40:43 82.3%
    26 Roger Pilkington M50 46:12 73.0%
    30 Miranda Rawlinson W55 56:37 72.7%
    31 Christopher Lang M55 54:51 66.6%
    37 Alan Duus M60 53:15 70.7%
    40 Ruth Baussmann W55 59:46 70.3%
    45 Maria O'Reilly W50 52:07 77.4%
    46 Margaret McSpadden W60 66:38 66.2%
    49 Nadine Thomlinson W35 49:38 70.2%
    58 Yelena Pearson (ahem) 64:30
    62 Kathy Southgate W50 44:04 89.8%
    65 Caroline Campbell W65 57:07 82.4%
    71 Rachelle Ellis-Brownlee W35 54:06 63.1%
    92 finishers
    Not a bad turnout given the cold and blustery wind!

    Marathon photo #5
    A very fit and tuned in CJ powering alone

    Track photo #3
     I like the artistic blur effect. Photos by John Kennedy.

    3 comments:

    1. I prefer CJ's photo - at least she doesn't look like a ghost!

      Ahem, masterful run by Yelena.

      P.S. I won't be at Parly House tonight - running from home.

      ReplyDelete
    2. Hello Speedygeoff

      That "stepper" training sounds interesting, if you have some time and are so inclined,("inclined" get it?) could you elaborate on this, please.

      ReplyDelete
    3. I don't like the new elliptical "steppers" every gym seems to have, they are injury-promoting I reckon, but the gym I am joining at Canberra Uni on Wednesday additionally has replacements for the old-fashioned non-elliptical type stepper, which look good and should fit the bill. After I use them and check their make and model, and what they are actually called, I will write a review of them. Thursday, maybe.

      ReplyDelete

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