Secret Blog for Killing Track and Parkrun PBs

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