Editor's note by Greta Truscott: We love our visitors at Rejoov Runners and enjoyed having Hurts squad legend, great guy and 2hrs30min marathon man Michael Ho jump in for the New Year's Eve session. Most groupees were away on holidays but those that showed up really smashed out the 500s and 1k reps to end 2015 on a high. We then savoured a post run coffee at the new Cent Park cafe "The Greenhouse"! Here's Mike's blog article from the website http://ohm-run.blogspot.com.au/2015/12/6x1km-with-rejoov-runners.html where you can also follow his other interesting blog articles (& keep tabs on the infamous Hurt Squad which is a fast & big squad of runners we share camaraderie with out there in training and racing). Rejoover Johnny wasn't far behind in 3.20's who we are enticing to do more long runs to get his endurance up then watch your back Mikey haha.
ENDING 2015 WITH 6X1KM ALONGSIDE REJOOV
THURSDAY, DECEMBER 31, 2015
Morning - I figure why wait till 2016 to reinvigorate the training. On the flip side, I'll never do speed alone so the best compromise was an early cycle down to CP to join Greta T and her Rejoov group at 6:10am. Lucky I have an alarm clock in Trinity. My first time with this squad (15-odd), more casual than HuRTS and mainly female.
GT set off two groups on the kids 500m bike track - 3/4 doing 500s, 1/4 doing 1km. I arrived late which meant this was an unplanned bricks set. Almost immediately, I realised the quads had zero juice mainly a hangover from yesterday's 35km of cycling (double commute plus added hills).
Suffered a fair bit today out front without the help of my usual companions. Some bloke (Johny?) kept sprinting 200m then fading 800m. Seems like a bit of a rookie training strategy.
#1 was difficult at 3:20 and my fatigue never dispersed. The key was to improve and hold pace and so that's what I did. Sub'ed the 1:50 odd rest for a 500m float as GT called out a 5:20 cycle time.
My guess of 1km splits: 3:20, 3:16, 3:10, 3:10, 3:10, 3:12.
The floats felt around 4:10 pace, thereabouts.
Short 1km warm-down making 10km all up. Left the park as HuRTS were commencing 800s. Struggled with a measly 5km trip back to CBD on my bike.
Many thanks to Greta and her team for the company!
[by Michael Ho]