Secret Blog for Killing Track and Parkrun PBs

Out at Stromlo before it got really hot, 6 minutes,5 minutes,4 minutes,3 minutes,2 minutes,1 minute On at 5km-10km pace, 1 minute recovery in between.

Only three of us, a hot afternoon on the track, with karen 4x200m (34,33,33,33) with 2 minute recovery walked, 2 minute recovery, then straight into it with sk 1000m 3:08 (sk 320).

Back to Boxing Day, how long ago was that?, unplanned and unblogged tempo run as had remembered or discovered a 2010 Tour de France DVD disc missing from the collection, must have been in the DVD player at my old palace, drama, Cycling Central is on in 40 minutes, can I make 10km in 40 mins, up to get the DVD, then make show? I did!! An hour later start feeling very fatigued, muscles aches, oh no might have caught germs from Boxing Day sale shopping...off to bed with 2 wines Wake next day, do intervals as blogged,in afternoon fatigue, aching muscles comes back...no afternoon run, off to bed with 2 wines. Wake next day, feel awful again, start internet, type in symptoms, either have rampant disease from Bolivia or sniffing too much petrol or dehydration to the point of muscle and organ meltdown....how is it possible with two wines b4 bed I ask stupidly to self. Day off running. Watch karen do some intervals at AIS in afternoon. Next day 20 min yog with dog, feel awful in afterno

Sneaking in this morning, lawn mower and wheelchair on track, Ben playing chicken with the latter only after looking both ways, 1000m effort followed by a set of 200s. Most under 4mins, some well under. 200s was either 4 or 7.5 efforts. Of me: 1000m in 3:00 then pacing missyx2 for 7.5 200s, starting at 38, every 200m quicker until we hit 34, last 100m in 14 seconds. 2 minutes walk recovery between each effort.

I spent Xmas day driving to the coast and back to see the family, snuck in a couple of swims in the river total of 5 minutes. Only time and energy for a 10km ploddle in the bush tracks after an afternoon nap. Ate an entire cheesecake for dinner. Today much more energetic. Down to Stromlo early with Caz and Bella. Met Tush. Caz and Bella doing a lap of the mtb trails while Tush and I did 6 min,5 min,4 min,3 min,2 min,1 min on with 2 min off in between, efforts at tempo or around 10km-half marathon pace. In the afternoon another 10km ploddle in the bush tracks. Hope you all had a lovely Xmas.

400m, 20 minute recovery, 800m, paced@82-83 400m 301-306 800m, ks&mor. then 400m, 20 minute recovery, 800m, paced@75-76 400m 245 800m, missyx2 sk, then paced myself 400m, 20 minute recovery, 800m, 65 400m 219 800m plus many strides

9x200, 200 recovery in 1min. 36,36,35,35,35,34,34,33,33

Rock Lobster Pacing session this afternoon, ks&mor,7x200m@40sec,2min recovery plus strides. k some 200s@33

Sunday run from Tilleys Devine Cafe with some company, out to a duathlon at Black Mountain Peninsula to cheer Charlie, L&P, odiehifi, then back to Tilleys for coffee, tomato and cheese on toast. Met by more company. On run back Bella decides to swim in Sullivans Creek, the Cashews saw nobody of sound mind would swim in. Nobody but a dog.

Last Saturday on track for 2010. A light session, 3 x 1km intervals with 5 minute recovery and some strides. Most managed 4mins or better, some well below that. Strong breeze in the back straight. Had to rush the session to get off track for A-League young folks football preparations. Post session some celebratory champagne, healthy food and coffee, a few pressies passed around. Nice way to end the year. Of me: 3x1km 307,305,305 World Rankings 2010 now released here http://www.mastersathletics.net/ Always some ranking creep as new times are posted or updated. ks W55-59 800m 20th 2:48, 1500m 25th 5:45, 5000m 15th 21:11 sb M45-49 5000m(scraped in)37th 15:58,10000m 9th 33:12 On current form we should be able to get a few more into the rankings in 2011

President's 100m Women Final Emma makes final Also last night on track the President's 100m Men, 600m, 2km Turkey Trot 600m women: KS 207 (249pace 800), H 209 (252pace 800), MOR 214 (258pace 800). Looking good for a crack at a W50 4x1500m relay record in February. More video and results later Before last night on track, 3 individuals sk a 600m@68/400 approx missy some pacings at 76/400, efforts up to 400 sb some pacings @76missy), (sk)@68, then 1000m@71/400m

On track, four groups, only one male, group 1, pacing@16s, up to 200m now, small steps...group 2,pacing@22, up to 350m now, group 3, jog the goal line,stride the side line, group 4, hard session4v, lap upon lap... Around the grounds, black mountain challenge, v 1st female, missy one minute pb, send a letter maria strong... Gt, h, still ill, get well soon...charlie wins age group in triathlon with no swim congrats... Of me, helping group 2 tonight, back into serious work on Saturday. Scenes from the Canberra Half Iron Man(team)

Big day out. On the line 4us, jbhifi, l&p, tush. No swim, lake festy, excellent habitat for beavers. Windy very, waves on the lake to 50cm. Results jbhifi 2nd female in age, tush and l&p both running, riding strong. Of me a half marathon as member of mixed team, approx 76 mins.

Well today was the last real day of track for 2010. Next week is a fun Xmas meet, so we can all chill for a week or so before deciding when we get stuck into it again. Tonight some sprints, the Geoff Moore 3000m, the prestigious Higgins 800 and a 10km to finish off. Warm and breezy for the 3000m. No magic times but a good solid hit out or warm up. The Higgins lived up to a reputation of the toughest race in the season. Usually part of the Pennington, but not tonight thankfully, I could watch and cheer. A tight race for all the placings, some excellent runs all round. Top 3, Groundhog day Phil from lamb chops, then the tiger. The sprints: Wot can I say but the Emma and Sue show. Awesome to watch. Lastly the 10km. Smallest field I can remember for a 10km. Highest humidity @76%. Good practice for Brisvegas I guess. Me 3404, legs felt great, after 10 laps like sitting in a spa. Where was the champagne? Did I mention it was Missy's birthday. She looked great and ran quick

Sum of us=4. k 4x100m 16sec, 3x150m 24sec sb, l&p, odiehifi 3x1000m, 200 recovery sb 303,303,306 l&p 320s odiehifi 340s Three muskateers at lunch 500, 400, 300, 200, 2min recovery, all at 1500m pace or quicker

Pacing at 800, 1500 or 3000/5000m pace, then some Emma intervals @ 1500m pace or 1000m intervals @ 3000m pace, then coffee. This Thursday last real track meet for the year. On program 3000m, I believe both 800m handicap & 1500m, then 10000m. Please be good weather. Around the grounds: V 2nd female at the Kepler Challenge in NZ, one second faster than last year, finished strongly...well done V

3000m 950 during downpour, 5 min recovery, then paced some friends (macca, princess, oriana, missy, kaytee),a 1500m @ 515 pace, me last lap 69=504, others not far behind. Thunderstorms all everywhere, soggy, flooded track. Better weather for the 10k next week I hope.

Wet for the other three muskateers next day as well. On bitumen in the rain 5-8x200m 36-40 with short recovery.

3x1000m 200 jog @ 309 then 5x266m @ 52 then 4x100 @ 16-17, just 3 of us, lane one flooded

Rough as guts cross country course, long grass, bemused looking kangaroos, side slope, contemplated long and hard about not doing this at all for the ankle's sake. In the end I couldn't stop myself from having a cruisy tempo run, some chats and cheering others on. Did I mention it was wet as well. Pouring while the long course was still in progress. Warm and wet. A shame bcos it is a nice place for a picnic. Results: Frylink short course 3.5km: sb 1325, pk 1528, kt 1500 Thomas long course 7km: e 3402(sore bum), h 3156

XC handicap tmoz,today short and sharp, paced @ just below race pace for either 800, 1500 or 3000/5000m. e paced@ 2:32/800m for 600m ; missy paced@ 5:30/1500m for 1000m ; h paced@ 11:45/3000m for 1600m ; sb paced@ 9:00/3000m for 1000m. Then another effort, either shorter@same pace or longer@slower pace. V ElG stepdown, VH long intervals, mor short intervals. also a while later kt 7x300@<60sec, 100jog recovery pk 5x300@56sec, 100jog recovery

Warm and breezy until 7, then warm and still. On offer 100m, 400m, 1500m, 3000m & 7 lap spiral handicap (3km approx) A few season bests out there tonight. More when the results come out. There were some problems with the colour photo finish equipment. 100 e 15.04, gs 13.66, 400 e 67.33 (pb in oz), v 68.62,missy 73.82,kt 74.23,pk 72.73, 1500m sb 434, v 458, pk 509, kt 526 (season best), missy 541 (season best), h 551, ks 611 3000m sb 937, v 1041, h 1218 spiral sb 1009, kt 1216, h 1218, v 1058,pk 1345,missy 1453,ks 1307,e 1237, l&p 1113 Of me: 3000m 937,40min recovery, 1500m 434, 40min recovery, 3km handicap 1000. That set should set me up for a decent 5km and 10km the week after. Start my taper in 3 days. KM in last 7 days=135 Weight=55.8kg

Along the lake, around Black Mountain, 95 minutes plus 30 throwing sticks into the lake for the dog.

Almost perfect conditions for thr 3k/5k, great weather for setting some times, a breeze in the back straight for the earlier 4x800m. Splits 4x800m: sk 231, sb 231, e 237, missy 246, kt 247, ks309, gs236, mor327 3000m h 1152.94 PB , kt 1153, sk 1158, missy 1240, mor 1259 5000m sb 1625, l&p 1855 60m e 9.34 200m e 30.6 Of me: Warm up in last leg of 4x800m 231...5k 1625 plenty in reserve. Next week a 3000m and 1500m for training, following 2 weeks 5k and 10k with taper to post some times.

On track 5x300m@54-56, 100m walk/jog recovery, 4x200m@34-35,200m jog recovery. Everybody looks speedy. KM in last 7 days=130 Weight=56.0kg Training Overview - Competition Period 1 Competition Period 1 November-mid December Aims to develop: Competition organisation, peaking Training Goal: Sessions with high intensity, recovery runs and targeted sessions in between races to reach race goals Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, effort =10/10, weekly All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

On bike path, far too much red wine night b4 omg foggy head, 6km fun run, 2nd, 20something. Tendon was flicking again held together by tape. Stopped at every sharp turn and walked around the corner. Highlight of this run is the lucky draw and cat prizes, did not disappoint although not lucky enough for winning a bbq. KM in last 7 days=130 Weight=55.8kg

On couch, 3xtime trial, 1xmen's under 23 road race, World Cycling Championships, I was lucky to wake up for all the crucial bits, today 48min snotty ploddle, I am back from the dead. From wiki: Man flu is a pejorative term that refers to the idea that when many men have a cold, they exaggerate and claim they have the flu — the implication being that women do not do so. A web-based survey of readers of Nuts magazine in late 2006 stirred interest in this notion, which was criticized as unscientific and unreliable. It has been suggested that such exaggeration is possibly just as prevalent in women. A study published in 2009 was widely reported as supporting the concept that "man flu" exists, but many believe that the media were misunderstanding and/or misrepresenting the science.The study had nothing to do with the flu (the experiment was related to bacterial, not viral, infection) and was performed on genetically modified mice rather than human beings, so the results are no

On track, perfect conditions, 1200m, 1000m, 800m...4min recovery, 4 separate groupings...some quick times out there. Only 2 more Thursdays until track starts. Only 2 Thursdays until the Melbourne Marathon. Only 1 Thursday until the World Road Cycling Championships in Geelong. How many riders will be marking Philippe Gilbert? Will Cancellara will do the double? Of me: skipped the track pm as a precaution, just 3x100m strides, then just watching KM in last 7 days=122 Weight=58.0kg

L&P 37:42 PB SB 40:57 KT 40:59 PB EM 42:44 GT 43:08 Welcome back SK 43:51 CMcC 44:58 Missy 45:19 MO 45:32 KS 46:44 CAZ 47:04 Tush 47:36 PB VH 47:55 GS 49:03 Support crew kj+family,jbhifi

Glorious day, possibly best conditions for the CTFR that I have known. Blue skies, cool, cross breeze but only slight. Started not knowing how stable my ankle would be, whether 4 layers of strapping tape would hold it all together for 10km...well the tape worked and I managed to even string together a couple of sub-4s, finish time 40:58 Official results later...L&P way off in the distance...kt first girl 41:00...rest is on the video...some fast times today...well done all

On various surfaces, undulating 30km run incl 20min @lactate threshold. KM in last 7 days=154 of my friends ACTVAChalf:l&p M35 69.9% 86:17, rr 64.4% 103:08, jbhifi 74.7% 88:01, e 96:20 71.3%, m 74.7 104:12,cm 70.4%100:48

On track, gusty winds, cold, paced small group 2000m,1600m,1200m,1200m@ave=92/lap while nursing sore hip. KM in last 7 days=147

On track, windy, drizzle sideways, not below zero, more than a few crazy folk, 1200m, 1000m, 800m, 600m, 400m 5min recovery. Pace increase with each interval. KM in legs last 7 days=134. Started with sore foot, finished with sore hip!

On bike path, steepish incline with sk+missy, 8x15-20second power hills. KM in last 7 days=122

On gravel, far too cold and windy for the track, undulating, 6,5,4,3,2,1 minute intervals, 1 minute recovery. Effort=8/10. KM in last 7 days=120 High Noon results (I watched in cold, blustery, showery weather) e=400m 68.16 2nd ; l&p 1500m 4:59.00 2nd 3000m 11:16.30 1st ; jbhifi=1500m 5:25.29 1st 3000m 11:31.83 3rd v=3000m 10:28.17 1st ; roger rabbit=3000m 11:52.86 3rd

On gravel, up hills, 4x5-6min intervals, walk/jog down recovery. Solid effort from the group this morning. Two assisted by canine. One unassisted by rock. Ouch!! First time this week I've been able to stretch out. KM in last 7 days=95

Another cold night on the track, two groups, Group 1: 2000m tempo then ElG step down from 1200m@76,then@72,then@68, Group 2: 2000m then 2x1000m (last effort with kick down). My body not up to pacing group 1, paced group 2.

On a 40th birthday for a well loved course, some easterly in the wind so a headwind the whole race though only a breeze, 46:43 chip (46:51 gun), 40th, 3rd M40-49, fastest time since 1992, 40 seconds faster than last year. Of my friends: v=51:23 8th female, top effort How it panned out. Got bluffed into lining up early, maybe 6 lines or a few hundred people back. Squashed like sardines for 15 minutes. Finally released, some shuffle and jogging, clear air by the tunnel, probably lost 15-20 seconds in first km. No more. Could see motor cycle first female (I knew it would be Lara and she was about my speed)from drop into Double Bay, took another km and some hard work to make contact. Noticed Keith Bateman running along side her, went back to my usual plan of running fast and comfortable until Heartbreak is over, then a long drag race home. Keith moved aside at the foot of Heartbreak (pulled out?), asked for someone to help her (not me, I was struggling to keep up at the start of the climb)

-3degrees but sunny, on gravel, undulating 6,5,4,3,2,1 intervals (well below LT for me, friends working hard), 2min jog recovery. KM in legs last 7days=87. Left hip a bit sore, might need an oversized tennis ball and some nurofen to get me through City2Surf. On the positive legs feel bouncy.

On track,how cold was it?,4x100m, 2000m 626,paced kj to 800m. Then paced a couple of other shorter ones. Of my friends: 2000m, ElG stepdown. Lots of laughter,some complaining in the cold

On bitumen, with two march hares and a mad hatter, steepish slope, 8 x 15 second power hills,walk back recovery.

On track, cold and wet, breezy, 4x100, 4x200 33-34 with 200m jog, 600 148, 4x100 wkj

On track, cold, windy, squall began just before start & intensified as the race went on,309,315,314=938. Felt strong whole race. Not sure what that means for City2Surf but result should be much better than last year. We will see. Of my friends: JB=1st female BC25, E=3rd BC16, KJ=231 800, v=1019 3000m KJ 800m High Noon

On gravel,undulating tempo intervals 6,5,4,3,2,1 min, 2min recovery, well under LT, training race(3000m)tmoz. Of my friends: some working harder doing a similar thing, some recovering from a mountain run with a ploddle.

On track, cool with drizzle, 2000m 6:20,1200m@84,800@80,400@69 KM in legs last 7 days=102 (1 missed day in transit). Weekly Averages per month since comeback Km/day Km/wk Mth Yr 11.4 79.8 September 2007 10.5 73.2 October 13.1 91.3 November 14.5 101.6 December 15.0 105.2 January 2008 18.1 126.6 February 15.3 107.4 March 13.4 94 April 14.5 101.3 May 14.4 101.1 June 10.5 73.4 July 13.9 97 August 15.0 105.1 September 16.2 113.6 October 12.1 84.5 November 16.0 111.7 December 14.9 104.4 January 2009 17.3 121.1 February 15.8 110.6 March 15.8 110.1 April 17.6 123.2 May 13.4 94 June 11.5 80.2 July 15.2 106.1 August 17.2 120.4 September 16.4 114.9 October 17.2 120.1 November 17.1 120.0 December 15.3 107.3 January 2010 13.9 97.6 February 13.4 93.9 March 15.4 107.8 April 17.2 120.1 May 17.2 120.2 June 17.2 120.1 July

On gravel, undulating, jet lagged, 7 x 15 second power hill as warm up, followed by 6min, 5min interval, less than 1 min recovery.

On bike path, 6,5,4,3,1 min intervals less than 1 min recovery. Effort=7/10. KM in legs last 7 days=137 Of my friends, bunch of 5 this morning...how cold was it? Meanwhile in Bordeaux it is 1027am, 27 degrees, Robert Gesink from Rabobank has warmed up on the course (as did Cadel and Cancellara but i didn't snap them), I am parked 8km from the start or 42km from the finish in Blanquecourt, McDonald is open, they have free wifi, I can see the riders from the drivers seat window and I have tv reception but coverage doesn't start until noon, until then I have cartoon...final etap hotel buff count is 21...the only food I got from the caravan was Haribo:-(

Not much has changed for this period since I compiled it much earlier in the year. We've all had steady progress throughout the base building period. Many are already running PBs in the pacing sessions or at High Noon meets. I can't think of anyone from our core group who hasn't either improved substantially or are at the level of last years season...just off base work. Now it's time to turn up the heat without losing the base. I never speak of volume in training as everyone has their level of time and commitment. Just doing the right sessions at the right time is enough to improve steadily. For me I have my level. An average of 120km per month is about all I can fit in and sustain in the base period. I race really well off 100km per week. During a full 10 day taper (I only do 3-4 per year), 80km in the last 7 days gives great results. Once tapered I can only maintain the taper for 3-4 weeks before it needs topping up again. If I combine taper with top-up I might be abl

Back in oz while I am away some impressive training and racing goes on. Stair run-up in Sydney V=1st female, defeat Emily B. Thursday track pacing GT=503 and Wednesday BBQ PB, pacing group excellent and largish. L&P sub 5:10 not long after GCM Keep up the good work,you know I am watching

The pacing session in the new block starting last Thursday in July (I am back)will take this format: Approximately 5km of work in the session (more for some, less for others) Normal 15-20min warm up plus strides. 2000m at your 5km recent PB pace (615-620 for me). Lots of you at similar speeds so help each other. Most of you will do between 7:30-8:20. I stress: No kick, not a time trial, please hold back so not to accumulate lactate. We will try to run all at the same time so we can pace (not race) each other. Active recovery for 15 minutes (stretch, more strides, talk) Then pacing begins based around the 1500m group. 800m specialists and long distance group sessions will vary slightly. Pacing is structured around your 1500m pace, different for each of you. Aim is to complete 1200m at your goal pace, maybe one (or two for you 5km specialists) effort before that at a slower pace (also 1200m). Then 2-3 efforts after that at faster, ever increasing pace. The kick. So for me: recent PB 422

Four days similar training. Up in the morning early every day, run strength hills at low cadence approx 400-500m climb 25mins 4km @ 10% to summit of Col du Tourmalet, briefly over the other side and back then return via town. Afternoon ploddle including 10 mins up towards Tourmalet @ higher cadence tempo power hills. Altitude at La Mongie 1700m, at camp mountain stream 1750m at Tourmalet 2117m. Every day the animal hazard different, today a herd of alpacca...other days marmotte, sheep, cow, donkey... people every day. Tour came over Tourmalet from La Mongie today...in one day mountain top finish at Tourmalet.

On bitumen at Montgailhard (near Foix), undulating, 6min, 5min, 3min, 5x2min all with less than 1min recovery. KM in legs last 7 days=135 Of my friends back in oz a nice group out this morning doing various combinations of long intervals and tempo running.

On bitumen, steep incline, 3km @ 10.1% average, ffinal acent of Tour de France stage to Mende. KM in legs last 7 days =133

On bitumen, undulating, 6x2min+ 3x1min intervals,less than 1minute recovery. Chest still cloudy. KM in legs last 7 days =115

Running ascent from Mende through the forest on a penetance trail to the croix, descent via Tour de France arrivee and final 5km from summit back to Mende. Total climbing of 25mins, approx 500m at very steep gradient (some>25%). KM in legs last 7 days=115

On bitumen, moderate to steep incline 1x2min power hill, 1x40min tempo hill Of my friends: kt, a, sk, v? 6x1min power hills:-)

Next to pave at Arenberg, not on, one x 7min above LT, one x 15min below LT. KM in legs last 7 days=120

Long run 102min from Etap Hotel to here and back...entrance to the mythical forest of Arenberg pave sector, Paris-Roubaix and third stage finish 2010 Tour de France. KM in legs last 7 days=125

Well done L&P (257), JBhiFi (258)...epic

On bitumen, flat as a chat noir, 30mins at LT through villages of Herin and Waller. Negative split of 10mins coming back. Effort=7/10. KM in leg last 7 days 125

Of my friends: On track pacing (GT with Garmin), 1500m@84? (GT 509,KJ?,kt 1000m 336, A 1100m then 3 x 1000m < 3:50...great stuff kj ElG step down from 1200m...great stuff Me 55min ploddle & 72 min ploddle through French villages near the cobbles of Arenberg (northern France near Belgium border). Long intervals this afternoon which were 2x1.5min plus 7min. Effort=6/10 (can't feel my legs drained by heat and shopping) KM in legs last 7 days=124

On gravel, undulating to hilly (probably the toughest climb we use), 9.3km 32:41. Effort=9/10. KM in legs last 7 days=125 Into an icy breeze first 3km (barely above zero in the shade), took ages to catch anybody, still 76th with 2km to go, caught lots on the climb up to Mt Majura saddle, didn't leave much behind on the downhill, ended up 17th. Took 38 seconds off my previous course record. Really looking forward to being away now. Hopefully I can avoid an airline bug and put in some good sessions over the next 4 weeks in preparation for City2Surf. Of my friends: v=36:21 fastest female ever on long course On short course: Missy 5th fastest on the day; GT 2nd fastest, 4 seconds slower than other missy 1st fastest

Total blasts from the past. Two paced 800m World Records by Seb Coe (1981) and Wilson Kipketer (1997, sorry, in German, how nicely poised does he look). Still today among the very, very few who have cracked 1:42. Both races almost identically run, near perfection pacing at 49.0 for Wilson, 49high for Seb with a 2 second slow down in the second lap for each.

On gravel and mud, 7.5km 26:58, splits: 336 (up), 304 & 255 (down)[3k=936], 327 & 340 (undulating)[5k=1644], 411, 354 & 201 (up). Effort=9/10 KM in legs last 7 days=123 Pretty well flat out today, especially first 3km. Struggled for grip on the last uphill section, wet and muddy everything. Almost one minute slower than last year in dry, but 15sec quicker to 5km Of my friends: wet, muddy everything...gt silver kt bronze Colour coordinated in the mud

On bike path, flattish with a few pinches, 7.3km 24:02 1st, Splits: 301, 313, 318, 320, 320, 320, 320, 70 (wrong turn into finish chute). Effort=8.5/10. KM in last 7 days=105 Of my friends; k=29:05 2nd female PB, SK=30:34

In the morning, on gravel, undulating 2 x 4 min, 2 x 6min intervals, below LT, 2-3 min recovery. Friends=e, gt, h, v, and eric the bum sniffing short clipped canine on a long lead and harness In the afternoon, on road and bike path, 5km Canberra Running Festival event. 2nd 16:30 Friends=a 22:11, k 20:01, sk 20:17, v 17:49 2nd female KM in legs last 7 days=140

Small introductory session to start the new cycle for the next year. Aim is to develop more power with hill repeats over the next six months and aerobic endurance with long intervals and LT runs. Like last season, each week will incorporate a small amount (no more than 3km) of pace work, starting at 76 seconds per lap, then moving to 72 and finally 68 by start of the next track season. Today's session: 4 x 150m power hills ; 1 x 350m power hill ; 1 x tempo run 5mins including hill ; 1 x 1000m @ 76sec per lap. KM in legs last 7 days=88 All my recent PBs push back to 1992 levels now. To push back further I will need to run: 800m in 2:03 (recent PB=2:11), 1500m 4:17 (4:22), 3000m 9:00 (9:14), 5000m 15:01 (15:58), 10000m 31:12 (32:55), City to Surf 45:49 (47:23), Half Marathon 69:46 (73:04) Most are unlikely, but not all.

Last event for this season before a short down time and starting the training cycle again. The body has survived but is weary with some sore spots. Nothing that's gonna slow me down. Course: 4 x 2km out and back loops. Should be able to control the race visually once I build a lead. Goals: Win running at my tempo from the start...no sitting in today...and enjoy Outcome: See above. Left small pack comprising John Jago and Brett Roach (one other M40???) after 600m, tried to build on my lead each lap, maybe Brett pulled some time in over the last lap. Garmin's had it at 8.2km for 28:07 . Of my friends: k=3rd overall, 1st W40-44

Conditions: Cool, very windy in back straight SB: 15:58 Plan: Win, conditions not good for a SB,tactical. Led first km in 3:04, looked back, two guns sitting on my heels, forced John Jago to the front, let him get tired into the wind for quite a few laps. After 3km in 9:40 attacked for 300m, detached John 50m adrift, Paul Mitchell still on my heels. Tried to force Paul to the front at next drink stop, then a lap later, finally succeeded. Sat until 200m to go all down wind (keeping a watchful eye on John until I got there). Big kick down from 200m, took lead with 90m to go, lost it again with 30m to go. Won M45, lost the race by a stride in 16:16 Of my friends: k=Gold W40-44 19:49

Season's Best: 4:22 Favourite: John Jago Goal: Execute race plan, follow for two laps then attack with 600-700 to go, hope for a sub 4:20. KM in last 7 days =61 Outcome: Kicked as planned at 600m to go after first 800m in 2:35 (very windy). Last 600m in 93 seconds....only good enough for silver....winner counter attacked with 270 m to go did a 91... Time: a slow 4:27 David: Scott Lawrence was forced to lead for the first 900m, John was the only one to jump on my heels when I attacked. Scott finished a brave third a few seconds back after doing all the hard work. Of all the races here I enjoyed this one the most. Of my friends: K=SB 4th M55-59 ; k= PB Silver W40-44

Time in 2009 AMA Champs=32:55 Season's Best=33:15 ACT Record=32:25 Goal Time=32:24 0r 77.8 seconds/lap Result:33:12 Splits (304, 314,(took lead)319,319,320[16:17@5k],325,325,325,325,315) SB by 3 seconds, 1st overall. KM in last 7 days=80 Conditions: Sunny, warm (27) and breezy

27 March Long Intervals: On grass 4min, 3min, 2min, 1min LT intervals with 2min jog between ; 4 x 100m strides. KM in last 7 days=110 28 March LT run: 8km XC @ 3:40/km. KM in last 7 days=103 29 March Lactate intervals: 5 x 300m (48-49=4:05), 100jog rec; 4 x 100m strides. KM in last 7 days=101 31 March 4 x 100m strides ; 400m 71. KM in last 7 days=85

All hard sessions now done, just last minute preparation for races and ticking over. 15 March: Lactate intervals 5 x 300m (47-49=403) with 100m jog recovery (40sec) ; 5 x 300m tempo (54-58) with 100m jog recovery (40sec) 4 x 100m strides x 2. KM in legs last 7 days=92 17 March: Lactate intervals 5 x 200m (33-31=2:42) with 200m jog recovery (80sec) ; 4 x 100m strides. KM in last 7 days =80 20 March: 1500m 4:22 Recent PB (1992)by 1.5 seconds & 2nd ACT Champs M of my friends: A=PB, K=near SB, G=PB, k=near PB, V=PB & 3rd ACT Champs F KM in last 7 days =72 21 March: 800m 2:11.2 Recent PB (1992)by .7 seconds of my friends E=PB, G=PB, K=SB, V=PB KM in last 7 days =77 23 March: 1200m 3:38 ; 1200m 4:30 tempo ; 4x100m strides x 2. KM in last 7 days=84 25 March: 5000m 15:58.3 Recent PB (1992) by 4 seconds of my friends: A=PB, E=PB, G=PB, K=SB 800, k=PB, V=PB. KM in last 7 days=91

After one final injection of distance into the schedule, peaking at 140km for the week to 4 March, soon it's time to taper. Will hold 120km in legs until 11 March, then gradually reduce load to 80km per week and hold at that level until after Nationals on first weekend of April. 4 March: Raced with heavy legs still managing a recent PB for the mile and a playful 5km as a warm down only 12 seconds off last season's RPB. KM in legs last 7 days= 140 6 March: 1000m 256 on wet track, 4 x 100m strides x 2, 2000m 740 pacing tempo. KM in legs last 7 days= 125 8 March: Lactate intervals 5 x 300m (47-50=4.06) with 100m jog recovery (40sec) ; 4 x 100m strides x 2. KM in legs last 7 days=120 11 March: Track race 1500m Pennington 4:24.6 ; 2970m paced tempo run (spiral) 9:20 [9:25 3km approx]. KM in last 7 days=115 12 March: Start distance volume taper 13 March: 1200m 335, 800m 221, 600m 144 , 400m 64 - all with 15 minutes recovery (last very hard workout). KM in last 7 days=101

Competition Period 2 March - April Aims to develop: Competition organisation, peaking for ACT and National Championships Training Goal: Sessions with high intensity, recovery runs and targeted sessions in between races to reach season race goals Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 400-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, effort =10/10, weekly All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Direct Preparatory Period 2 Mid January - February Aims to develop: Aerobic endurance, race pace, specific speed, power, rest for minor races Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, effort =9/10, weekly Power: 150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Preparatory Period 2 Mid December-Mid January Aims to develop: Maintain aerobic fitness during Christmas break...and turn head off from racing...eat Christmas pudding Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Long intervals: 6,5,4,3,2,1 min, 2 minute recovery jog at upper mid threshold, effort=7/10, weekly once 6 x 2.5min, 30sec-1 minute recovery jog at upper mid threshold, effort= 8/10, weekly once Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once 150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once (alternate with 300m hills, either weekly) All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Competition Period 1 November-mid December Aims to develop: Competition organisation, peaking Training Goal: Sessions with high intensity, recovery runs and targeted sessions in between races to reach race goals Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, effort =10/10, weekly All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Direct Preparatory Period 1 October Aims to develop: Aerobic endurance, race pace, specific speed, power Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, fun run, BBQ stakes, monthly handicap, effort =8/10, weekly to monthly Power: 150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Preparatory Period 2 August to September Aims to develop: Aerobic endurance, race pace, speed, strength, power Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Long intervals: 6,5,4,3,2,1 min, 2 minute recovery jog at upper mid threshold, effort=7/10, weekly once 1200m, 800m, 600m, 400m, 30sec-1 minute recovery jog at upper mid threshold, effort= 8/10, weekly once Race Conditioning: XC races, fun run, BBQ stakes, monthly handicap, effort =8/10, monthly Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once 150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once (alternate with 300m hills, either weekly) All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Preparatory Period 1 April to July Aims to develop: Aerobic endurance, strength, power Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Long intervals: 4 x 5min, 2 minute recovery jog at mid threshold, effort=5/10, weekly once 6 x 2.5min, 2 minute recovery jog at upper mid threshold, effort= 6/10, weekly once Race Conditioning: XC races, fun run, BBQ stakes, monthly handicap, effort =8/10, monthly Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional