Secret Blog for Killing Track and Parkrun PBs

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