Tuesday night ran for the first time at AK reserve - the replacement track for Perry Lakes. The surface was great, and fast. Apparently it is the same surface as at the Beijing Olympics -
It's a "dual-durometer" construction made of asphalt and stone base, polyurethane (PU) surface and a butyl rubber layer that helps with high return of energy during striding and exceptional shock absorption.
The track surface is finished with embedded ethylene propylene diene monomer granules for advanced traction. Unlike sheet rubber applied to asphalt with glue, PU is chemically bonded to the asphalt. Because PU is poured into place, if offers a seamless surface without tripping hazards.
The redoubtable Biscuitman was running a Yasso 800 session at 2:40s, so I decided to join in for the ride. I went in thinking I'd do 6 or so, but ended up doing the first 5, then skipped the 6th - jogging 800m with Rob instead, and returned for the last 4. So 9 of 10 - but a nice little break in the middle.Splits - 2:37/2:40/2:41/2:39/2:39 (break) 2:42/2:43/2:39/2:37
I knew it was going to be fast when the warmup 3.5k was at 4:10s!
The 2:40 jogs were just under 600m
I felt a bit intimidated initially running on a real track - then I thought why be intimidated by a bunch of teenagers? Luckily we'd finished when some of the big guns of WA distance running started their session. (Kudos to TB and Clown for a good interval session too - perhaps we can start our own Tuesday interval group this summer)
What I got out of the session (apart from confirming the fact that Biscuitman is a gun), was that despite the limitations of the sesion as a predictor, I feel I still have a bit of marathon improvement in me if I can tap into that potential.
Anyway, the other thing I got from the session was a virus on Thursday - a sure sign I pushed too hard. So the rest of the week was a bit of a write-off, 3x10k easy 4:45-5:00 pace runs.
On the non running front - the Cats had a well deserved win yesterday, and today we did the Nepal Trek shopping - spending inordinate amounts on trekking gear.
Freo 10k next week? maybe...
5 comments:
Good work on those 800's.
Def be up for doing a fair bit of running on the track during the summer months.
All the best if you do Freo 10k should be a big pb.
Legendary effort to mix it with the Biscuitman for 9 of the 800's!
our own intervals group sounds like a cool idea...pity about the virus, but the immune system can be a bit vulnerable after hard training/racing...
Might see you at Freo, (I'm entered in the 5km and its 25min drive from our place now so a good option for me) and for sure there is some major PB breakthroughs on the radar for you if you persist...
was a very gripping contest that AFL GF...DaveK. ran 100 miles a couple of hours quicker than last year in 20hrs 27min about the same time the GF was on...
All the best with the Nepal planning and gear selection
should be cool...!!!
Thanks for the paragraph about the composition of the track too...interesting...
Great work Epi, will be looking with interest to see what time you post in the Freo 10k
Thanks again for the workout last week - one of the best ever for me. Hope to work on my speed over summer as well so would be good to get something regular going down at the track. Hope to see you Sunday at Freo
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