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.