April 3k TT
Tapering is good. Should be more of it :-)
Mon 24/3 - Easy 6k.
Tue 25/3 - PCRG. Mostly 30 sec efforts with some surprise longer ones thrown in. And of course the 'no immunity' zone where no matter what you have to run hard.
Wed 26/3 - 1k warmup, 10k at 4:47 pace, 1k warmdown.
Thu 27/3 - PCRG. 1k, 500m, 1k, 500m, 1k. 30sec SR. Didn't want to go flat out so aimed to run 4:20 pace and was just a second or so under each time.
Fri 28/3 - PCRG. 1k, 500m, 1k, 500m, 1k. 45sec SR. Times - 3:59, 1:59, 34:00, 1:55, 4:13 (only had 16sec SR before the last one). With the time trail just days away I was really hoping to do a bit better than that.
Sat 29/3 - 20.5k av 4:50s and then slow 20mins.
Sun 30/3 - BRRC 5k. Had no intention of racing, just wanted to treat it as a recovery run though couldn't help pushing in the last km (a 4:15). Time - 24:37.
Tuesday's signs (for some sessions Pat puts little motivational messages out there on the course for us).
Total for week 79k
Mon 31/3 - No run, just a gym session. Did a 'plank' PB of 3 1/2 mins :-)
Tue 1/4 - 3k TT at PCRG. In Feb I ran 12:16 and March was 12:05. I at least wanted to do somewhere in between the two of those. Sub 12 was a dream as was a PB (11:53 in Feb 2005).
Hit the 1k mark in 3:53 (6 seconds faster than last time) and the 1500m in about 5:52. I can't recall my 2k time, I just remember thinking if I do a sub 4 I can crack 12 minutes so it was a matter of hanging on and not letting the people in front get away from me.
Pushed it all the way to the end and crossed the line in a PB of 11:50!!!!!
Needless to say I'm one happy camper right now :-)
Mon 24/3 - Easy 6k.
Tue 25/3 - PCRG. Mostly 30 sec efforts with some surprise longer ones thrown in. And of course the 'no immunity' zone where no matter what you have to run hard.
Wed 26/3 - 1k warmup, 10k at 4:47 pace, 1k warmdown.
Thu 27/3 - PCRG. 1k, 500m, 1k, 500m, 1k. 30sec SR. Didn't want to go flat out so aimed to run 4:20 pace and was just a second or so under each time.
Fri 28/3 - PCRG. 1k, 500m, 1k, 500m, 1k. 45sec SR. Times - 3:59, 1:59, 34:00, 1:55, 4:13 (only had 16sec SR before the last one). With the time trail just days away I was really hoping to do a bit better than that.
Sat 29/3 - 20.5k av 4:50s and then slow 20mins.
Sun 30/3 - BRRC 5k. Had no intention of racing, just wanted to treat it as a recovery run though couldn't help pushing in the last km (a 4:15). Time - 24:37.
Tuesday's signs (for some sessions Pat puts little motivational messages out there on the course for us). Total for week 79k
Mon 31/3 - No run, just a gym session. Did a 'plank' PB of 3 1/2 mins :-)
Tue 1/4 - 3k TT at PCRG. In Feb I ran 12:16 and March was 12:05. I at least wanted to do somewhere in between the two of those. Sub 12 was a dream as was a PB (11:53 in Feb 2005).
Hit the 1k mark in 3:53 (6 seconds faster than last time) and the 1500m in about 5:52. I can't recall my 2k time, I just remember thinking if I do a sub 4 I can crack 12 minutes so it was a matter of hanging on and not letting the people in front get away from me.
Pushed it all the way to the end and crossed the line in a PB of 11:50!!!!!
Needless to say I'm one happy camper right now :-)
posted by Tesso at 9:01 AM
27 Comments:
On fire Tesso!
Watch out Canberra...giddyup.
sub 4's! Way to go! Getting better all the time!
Congrats Tesso! That's a fantastic effort. You are going to kick butt in Canberra. I look forward to hearing all about it.
Well done Tesso. JD will have to look out in Canberra. Surely you can start talking up a Mara PB now?
I couldn't be happier for you Tesso. Running faster now than you did 3 or so years ago is something else. We all know what kind of effort that takes!
I reckon a 3KTT PB is harder to get than a marathon PB, somehow those short distances really freak me out, and hurt too.
Yes, as the comments above marathon pace will seem like a stroll in the park after that, well at least for the first 3kms. You should be full of confidence.
What do you reckon most contributed to this PB? I seriously would like to know as I have a 3K time that I haven't been able to break for years.
So happy everything is going really well for you. Looking forward to catching up very very soon!
As for my sudden death taper - I'm trying to reamin positive and tomorrow I am allowed to run. Fingers crossed it goes well.
Can't wait to see you! We must have a coffee!
Hang on a second! Not that I doubt your ability Tesso but I just noticed you posted on April 1st.
Is that time for real?
Someone is running very quickly. And they have lots of kilometres in their legs.
Looking good for Canberra.
Hey Scott, running is too serious for any of us to write a joke post just because it's 1 April!
Nah Scott, ultra runners surely can't be so superb at the 3000. You had us all going there eh Tesso?!
If the truth be known, I'm seriously jealous, so you'll be on the receiving end of a double-strength CR gut punch on Saturday week.
By the way, I think a time like that is worth at least 10 exclamation marks!
that's the bummer about being at the back of the pack: i can't cheer you on when you come in so elated.
another bummer about being in the back of the pack is the miasma of smells.
excellent stuff, tesso. would've paid to see you come in.
Fantastic Tesso. What a great time. I bet you are still grinning just like you will be after the Marathon.
Wow that is absolutely awesome - ten exclamation marks coming up!!!!!!!!!! See you in a couple of weeks.
You did all the right things and you made it happen. Congratulations.
Woohoo! You are on fire. Trust your training; you are gunna fly in two weeks.
ok, your experiement has worked. well done, not there was any doubt.
Certainly a well deserved PB.
Your training has been so good for the last four months.
You are ready now for a great run in Canberra. Take it easy now and get to the start line super fresh.
Wow, what to say? You're doing amazing times Tesso, and should have an absolute blitzer in Canberra!
Just don't follow my lead for how to train in the last 2 weeks (about to put up a post).
Wow Tesso that is awesome, congratulations.
yyyyeeeeeeeeeeesssssssssssss!!!!!!
yeah what they said^...Congrats on a great 11.50 3k PB! way 2 go!
Looking good...for the big one...
Tesso, enjoy the taper !!, sounds like you've got a good one coming up in Canberra,
Kelvin
Great stuff Tesso & I LOVE Pat's signs!
How's Clairie Tesso? No news from her blog since the op.
Wooohoooo nice PB Tesso that is great.
Thanks too for supporting my feeble blog entries of late - means a lot that some folks still actually read it.
Gosh Tess, how much faster can you get!!!!!! That's the 6 exclamation marks Ewen said you deserve. You constantly amaze me by your running work load, so you thoroughly deserve another victory that is soon to come your way!
XXXXXX
The signs are a good idea, can take you mind away from counting down the k's to go, which I do from time to time.
See you at Canberra.
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