Tue 28 Feb 06, track workout 8x600 & the monthly summary

10km today and 18km for the week so far. 23/28 runs this month & 47/59 runs for the year

I was sent a text to a few of the distance guys within the club hoping I could drum up some company for tonights session. It was going to be 6x800 or 8x600 depending on the wind and conditions at the track. As it is so open where the track is situated it can be very affected by the wind and it does become very distracting and bloody well annoying.

Anyway most of the guys were busy, except Adrian his excuse was because he ran 30k this morning, ok thats a good excuse.... Anyway Dave S text me to let me know he was avail. Arrived at the track just after 5pm, got changed walked out of the change rooms to find Luke & Dave walking into the complex, so off for a chatting 5 laps of the track in reverse in lanes 7 & 8. The main conversation was about Dave and his previous week where he competed in the World Ironman Games down at Lorne in the surf. He did really well, ranked in the top 30 in the Ironman comp and top 50 in a few other disciplines, he was wrapped as this was the first time he had competed at this level, he really thought that the running training is the major improvement for him. Well done Dave. 5x80m strides.

As the wind was annoying and Dave hadn't done any rep work for a few weeks we decided 600s were on order and Dave suggested he probably would not do 8 reps. 85 sec per lap, which is 2:07.5 for each rep. We decided we would start at the 200m start so we would hit the wind affected back straight only once per rep and a run walk recovery around the 90sec or so.

Splits (recovery):
2:03 1:39
2:06 1:31
2:07 1:38
2:08 1:37
2:07 1:38
2:08 1:35
2:06 1:34
1:56 walked 200m, quick chat with Burkie and then 5 lap cool down

Finished off doing some push ups & sit ups with Dave and one of the young girls, 10 pushups 10 sit up and reduce by 1 each rep with no breaks. My abs were sore by mid way, but worked throug it, no pain, no gain :-)


Tomorrow, I am leading the fast 10k group around Albert Park, might add in a few k's afterwards. Thursday's session will be a bunch of 400s.

Summary for the month:
KM February - 246 (5 non running days)

Yearly Total - 465 (not that happy with that)

INJURIES - none

EXCUSES - nah, seemed to be an ok month

RACES COMPLETED - Sunset Series around the zoo finished in top 30 from memory. But the best was my fist race at Olympic Park in a 3000m where I set a new PB of 10:49 and finished 2nd in my heat. :-)

RACES COMING UP - A couple of track races and another Sunset Series

GOALS - this month the kms will probably stay low, but the quality speed sessions will improve (I hope) in prepartion for the Vic Masters