Super Sunday - Monthly Handicap
Total Distance: 20.85 kms in 2 hrs 13 mins 33 secs at 6' 24" per km
Weather: sunny, nice day, temp range 20-25 kms, humidity 68% down to 45%, wind east 5 kmph
Week: 94.8 km, Jan & Year: 440.00 km
Today's distance was made up of:
Warm up - mark course, jog back 4.2 kms in 34'53" at 8' 18"
Race- 6.0 kms in 27' 40" at 4'36.6" ( raw rate) - Started group 34 - finished 24th. Happy !
Arboretum - 10.65 kms in 71'00' at 6' 40"
A top day at Aranda for the 1st monthly handicap of the year. I always start the year off well although during summer I don't do much speed training.
This time of the year is for putting down a base of endurance, strength & aerobic ready for the long stuff later on. But, the benefit is, if you still have some speed remaining from long ago, it's available & you can hold on at that pace over a long distance.
Janene today had good speed, but the endurance base to hold that speed has gone for the moment. Wait till she gets that back & better results & times will follow.
Today was my 172nd monthly handicap. I know by now, how it all works. But I still have only 2 medals to show for all those years of running. A silver & a bronze won over 10 years ago. One day !!
Chased hard all the way today, best of my group and only passed by Kathy Southgate 400 metres from the finish. I was going Ok, feeling good, so I could focus on racing.
Caught Strewth going slow, gave Ewen the hurry up inside the last 300 metres & he kicked away to save credibility. Mrs Muscles started off an earlier group ( not eligible), must have ran well, didn't catch her either. Certainly didn't see Janene except after the turn around, too good on the day.
Finished at Arboretum for a long lap of over 10 kms with Softshoe as he was doing his 4th long lap & completing over 40 kms for the day. Hot work out there with no shade.
Easy day tomorrow, certainly will get down to the river for a cool recovery session. Also need to get into the gym early in the week. I know it's working, I can see muscles where there have been none before.