Base, Racing, and Training
In Hadd for Ancients, my plan was to switch to the next phase of training after six to eight weeks of base. Now I'm not so sure. I feel there's still some improvement to come from running slowly. I've been fairly good at sticking with my plan of including upper aerobic runs and occasional short sprints during the base phase in order to keep the fast-twitch muscle fibres "awake".
Some of these upper aerobic runs have been races. Now; this has been interesting! I wasn't expecting age-PBs in these events, so it's been surprising to have more good races than bad:
17 May - 5k road in 21:46. Good, although well behind my rival Jim.
25 May - 1500m track in 5:38.49. Good, an M50 PB.
7 June - Stromlo 5k cc in 21:04. Good, very close to Jim.
15 June - 3000m track in 12:24.39. Bad, a parabola of slowing laps.
21 June - Stromlo 12k cross country in 54:14. Good, ahead of Jim!
6 July - Gold Coast 10k. See you there!
I've also completed my first 'Evaluation Run' — made famous by Mystery Coach. I'll do these in lieu of the Hadd 2400m test due to the simplicity. My method for the Evaluation Run is to run a 2.5k warm-up, followed by some light drills and strides. Then I run 2 laps in lane 6 at Calwell (a 400m grass track) to gradually raise the heart-rate up to 83% of maximum (138 for me). I then hold a steady HR of 138 for a further 20 laps of lane 6, recording splits for each 4 laps. If my aerobic condition improves over the next few weeks, I should run faster at the same heart-rate. Results for 17 June:
Times for 5 x 1748 metres @ AHR 138