Secret Blog for Killing Track and Parkrun PBs

With three months spent in Europe for 2011 most of my great memories come from OS...but not all. Tour de France visited 4 years straight, 2012 will make 5. My favourite kilometre I watched from La Mongie on the car tv having cheered the riders on the way over Col du Tourmalet. The SBS highlights package on DVD didn't do the race justice so I hunted it down elsewhere...as the Norwegian commentator excitedly proclaimed 'Thor I love you'.

Back to the track this morning, a warm one, two groups. Group 1: (800m) 4 x 100m, 2 x 200m, 600m, 4 x 200m, 4 x 100m. The 600m paced at 72s. Heidze and sk at 225-225 pace. Emma a big set yesterday. Garry helping out. Bodes well for a 2:2? on Thursday Group 2: (3000m) 4 x 100m, step down at 3000m pace, 4 x 100m. The stepdown pace differed for each. kt@23s, maria&missy@25s. All going very strong. Should be good for season bests over 3000m or 5000m on Thursday. Minnie 4 x 6 minute intervals on the criterium circuit. Of me: paced the 800m group. Ran some hard 200s for leg speed, most at 30.? seconds. None under 30. Some work to do still. Brunch at Manuka. Very quiet there.

Like on a school excursion we all took the journey south to Isaacs Pines and the aquaduct trail for some long intervals. The session 4 x 6 minute intervals with 1 minute jog recovery. All up almost 70 minute running for me, an easy 35 with the dog later in the day as recovery. Hansel & Gretel do make a nice coffee. The dog was very happy for the serving size of the pancakes...woof, woof Track starts again next Thursday. The last few weeks have been a joy to put in some big weeks and plenty of hard sessions without pressure in pretty places. I can be sure there will be plenty of season bests in January and February for my friends as a result of all their hard work. Now to keep the good sessions going and niggles away until March and April is the difficult thing.

Some preliminary info on the championships for those interested. Looks like the 10000m will be on in the morning. I already have accommodation booked for Thursday night. The cross country will be held in Yarra Bend Park. I've raced there 3 times and lived across the creek from the likely course. Probably a 2km loop. Flat on two levels with a very steep short hill (up one direction, down the other) on each loop. Nice view of the Melbourne skyline. See the attached image. If they use this course an athletics track with clubroom facilities is across the road. The famous Yarra Bend tea rooms are next to the crossy course:-) I sure hope they are open. Weather? You can expect anything from Melbourne. Something like the low teens in the morning and the low 20s mid-afternoon on a nice day. Most wind comes off the bay from the south or south west. I've rarely known it not to be windy in Albert Park. Thursday 5th. April Registration open from 12.00 noon at State Athletics Centre

Finally summer, thanx for the ice machine at the track. Wind, sun, humidity. Three groups: Group 1: 5 x 1000m. 200m walk+ice+fluid recovery. Everybody looking strong and quick (kt,sk,helen,kathy,missy). Range: 3:40s - 4:00s. All those long intervals in the bush have everyone in good shape. Group 2: Just me. 4 x 100m (19-14) 7 x 400m+200m, 250m jog recovery. Total time for 3000m of efforts=8:39. All 69 or better. Group 3: Heidze+just me: 4 x 100m (17-15) 5 x 400m (75,74,73,73,72). 250m walk/jog recovery That's the end of week 6 for me. 140km this week. Will keep up the volume until at least New Years Eve so I can average over 130km per week for the month of December. Next race 5000m in 9 days time.

Pack run in the arboretum this morning. After 30 minutes 4 x 6 minute intervals with 1 minute recovery. For me just keeping company as I did the session yesterday. Probably around 4s with a couple of frisky fast bursts with the dog. Everybody looking very fit, even those with the sore head.

Boring isn't it! 4 x 6 minute intervals on the sweet sweet grass at Aranda, 1 Minute jog recovery...that some hours after a 75 minute ploddle with some friends and 3 dogs, red bubbles, white bubbles, after that a nap with the dog, woke before the thunderstorm...just in time for the intervals... that's an Xmas day 4u. Almost 2 hours for the day...almost 140km for the last 7 days...the track is shut on Tuesday...long run tmoz...wot2doTuesday???

The track closed for a few days, to Aranda on the soft grass, 5 x 3 minute intervals, 1 minute jog recovery, 6 of us this morning (sk,kt,mia,kathy,sb,missy plus bella and minnie on the warm down), Heidze the same session on her own from home. All fit, all happy.

My third long run for the week, all positioned in between the key sessions. 80 minutes in the bush, twice up Mount Painter, once Bella a dip in the creek in Aranda. Had to survive a left foot niggle over the last 2 days. Think I am on top of it again. Will be spending lots of my running time at Stromlo on the grass over the next 10 days. But not tmoz...hitting the track for some pace intervals. Coe, Kipketer, Rudisha, Jelimo...the most graceful of 800m runners...power, poise, picture perfect. The voiceover in Finnish. I know of only one couple among my friends where the female is kick arse at 800m and her partner Finnish...

Somehow seven of us managed to find an hour or so during lunch to come to the AIS and smash ourselves on the bush trails. Very warm and humid, thunderstorms approaching but strangely not there yet. The session 4 x 6 minutes on, 1, 2, & 1 minute jog or sipping liquid recovery. Inspiring, chatting, no coffee...:-(

On the bush tracks Maria 7 x 3 minutes hard, 1 minute recovery. Helen a similar session 6 intervals. On track: Heidze 4 x 100m (17-15) then 5 x 400m (78,76,74,74,74) 300m recovery. Of me: 4 x 100m (17-14) 7 x 400m + 200m. 300m jog recovery. Total time of efforts 3000m=8:31  All efforts 68 sec or better, Then paced Heidze on her set.

Twice over the mountain shrouded by mist and cloud, 90 minutes all up...oh my the legs are heavy. That's the end of week 5...2 weeks to go. Barring what happened last year (dehydration and melt down during the Xmas break) December and most of November will be my biggest training block, all the sessions included, in over 20 years.

Day 2 on the coast in the big house. This morning to Broulee along the coast track, pack run then 4 x 6 minute intervals, 1 minute jog between efforts to re-group. All up 60 minutes and 13km. Yesterday the birthday of Roget, today kt although we wished her happy birthday just after midnight.

Weekend at the coast, pack run this morning, 2.5km hill done twice, 90 minutes all up with 5 x 3 minute intervals mid way through with 1 minute recovery between each effort. A leg soak in the waves. A 30 minute ploddle in the afternoon.

A session for rostered track officials and helpers tonight, the session at Stromlo, just me and Helen. How nice to be back there again. Perfect weather. 4 x 6-7 minute intervals, 1-2 minutes recovery. All up an hour in the sunshine, then back to work:-(

On my lonesome this afternoon. sk some long intervals in the bush, heidze an ailment. Of me: This will be my standard short interval session for the next few months. Something to chip away at and measure with the past. The set: 5 x 100m (17-14) ;  7 x 400m + 200m. 400m float between the 400s, 200m float before the 200. Today all efforts 69 or better. Total time for 3000m of efforts=8:37 My PB for this session=7:41 from 1984...less than a minute to go:-)

Nice sized bunch for brunch after a long run this morning in the arboretum. All sort weather hot and steamy after and before some rain. All up 90 minutes approx on the fire trails, included 4 x 6 minute efforts on undulating to steep terrain, 1 minute recovery between efforts.

Large group of us assembled this morning for the inaugural Roget Rogaine. Loads of fun, some sneakiness, some coffee and brunch after. Thanx Roget. In the afternoon at Bruce Ridge 5 x 3 minute intervals with 1 minute jog between. All up for the day 60+30+10 minutes in the morning, 15+20 minutes in the afternoon. 2hr 15m or 28km for the day. For the group, two more of us world ranked this year...congrats kt & helen in the 10000m on the track. Both girls a track pb with loads of room for improvement in the new year. See how many of us in 2012. Next 10000m in February. Of me: Well into my 4th 120k+ week now. 4-5 more big hard weeks until the serious racing begins. Thursday's 10000m was a bit of an experiment. Normally at this time of year not at race weight but fresh and run agressively. Thursday's effort at race weight, untapered and run conservatively. Also the weather perfect instead of the usual hot and sticky. The result a positive in that not far off a nationals stand

From last night: One Mile W55 Kathy S2 5:55.40 89.8% W60 Kathy S1 6:19.15 90.3% 10,000m M45 sb 33:27.58 89.3% M50 Roget 45:17.74 67.6% W45 Kt 41:38.60 77.6% W50 Helen 43:24.34 81.0%

I can't remember a night at ACTVAC that made me happier to be an athlete. The two Kathy's: A mile, cool, some breeze, not many starters. Two Kathy's, the best middle distance runners in the club separated by 5 years in age, both breaking all the ACT records in their age groups (W55 & W60) and in some events Australian and World records as well. Kathy #1 breaks her old W55 mile record, sets a new W60 record. Kathy #2 breaks Kathy #1s W55 record. Both records by a fair margin. Pentathlon night: Emma breaks her own pentathlon record,runs a 2:33 800m to finish off. Looking very strong and composed. On top of her game. 10000m: Almost perfect conditions and a very large field. kt awesome 41+. Very quick last lap. Better to come yet. Got the fiffy$$ Helen awesome. Complete spent at the end 43+. Roget? Results later. Of me: 33:27 (2km splits:6:30 , 6:39, 6:48, 6:49, 6:41)

At the AIS, long warm up to start at the tail of the elites training, nice cool day with an easterly breeze, just me and Heidze. 4 x 100m 17,17,16,14. 4 x 400m 72.6, 71.1, 71.8, 76.0 with 350m recovery. Another PB session for her, 5 seconds quicker than last week, first 3 efforts all quicker than the best last week. Of me: pacing in lane 2 first effort, lane 1 the last 3 efforts. Can admit to no taper for the 10km on Thursday. Even with tmoz completely off I will still have 125km in the legs in the last 7 days before I start the 10km. Surprisingly felt ok after I was warmed up today. Will start on Thursday at race weight +1kg. Relatively light for this time of year.

A low key fun run in Bungendore today with brunch after in the Woodworks Cafe. Fun and delicious. The run, 50 or so people, mostly locals with 10 of us...a tour of Bungendore on bike path, a testing hill and some nice forest and views in the middle of the course. Of us? We filled out most of the top ten places, KT and Heidze (the instigator) 3rd and 4th home outright. Of me? 3 x 6-7 minute intervals with 15-20 seconds recovery between each effort. 140km in the legs this week.

Out at Bruce Ridge on the fire trail, all of us the same session, 5 x 3 minutes hard, 1 minute jog recovery....except...heidze and I dropped the gang on the warm up, started our session, got one minute in and then found them on the single track...started the session again....some girls ran extra on the last effort to get back to the start point...one girl got a rock in her shoe. Coffee booked this time, once again more at coffee than at training. That is the last official Saturday training for 2011. Next week the Roget rogaine, then the coast, then xmas, then New Year. Tmoz the low key Bungendore Fun Run. Of me: Over 130km this week including a day off. That makes three big mileage weeks. Monday, Tuesday and Wednesday will be a mini taper and see what comes on Thursday in the 10000m. The last 4 years I've only managed around 34 minutes flat at this time of year, although 2008 I was on 33 minute pace to 7km before a calf tear stopped my dead. The weather looks good. See what Thurs

In an ideal world Rachel wouldn't have come into work yesterday...Rach didn't want to come in but there are rules...2 days or see a doctor$$$...10 sick days a year...I went home at 10 for 2 hours...when I came back I knew Rach would be gone home...I thought I was safe...there are no bubbles to hide from life...life is coping with the hurdles...I may well fight this sore throat off...today I turned up crusied the 3000m in 10:18...last 800m in 2:30...13km for the day...try to stay on the safe side of the fence...where is the fence? 3000m: emma 1138? ; kt 1141? ; roget? ; meg lemonade, chocolate cake, milk? Higgins 800m: emma? kathy? missy??? spiral 7 lap: ?????

At the AIS, rain always looking likely, mid session the heavens open up. Just me and Heidze, 4 x 400m, 76,74,72,72 (me a lane out pacing. Last 45 mins in the thunder lightning and very big hail, ran with wearing spikes on the head like a hat. 27km all up for the day.

Lazy until I got home today. Picked raspberries in the garden, fed some to the dog, then out into the bush. Twice up the mountain, 90 minutes all up. Dog only did 60.

Preparatory Period 2 Mid December-Mid January Aims to develop: Maintain aerobic fitness during Christmas break...and turn head off from racing... The first part of the season comes to a close. Racing on Thursdays leaves us less aerobically fit than we were before the end of winter. It also leaves us with niggles. Those who didn't reduce the workload or race too much will be in a good position already in the new year. Some hard back to basics over the season festive can put us all in good shape. This year Easter is earlier than last and two of us are going to NZ for the Oceania Championships. We already started this training on the weekend. Key session is the 2.5-3min intervals done very hard, 621, the strides and either the 300m hills or 400m efforts on the track (but only if the niggles are gone). On Saturday we included some hills in the 3 minute session. For me less pressure of racing also allows higher volume (120km+ weeks). I will maintain high volume until the end of this

Today out at Weston Park, helping as chief trolley pusher of cones and pickets. Personed the turn, thus lots of cheering and chatting. Managed to get an hour easy in before, during and after the event. The presentation kt almost scooped the awards as frylink queen on the mountain, point score =1st, ast 3rd. roget wins the point score in the thomas series. sb a little jealous of the wine and $$$ of kt with his blue coaster for 1st the ast in the frylink. Many of us not there running today...somehow a record number at brunch, so much food we consume they ran out of eggs...poor sk:-( This afternoon another hour, 5 x 3 minute intervals, 1 minute recovery in the bush tracks. Will hit a second 125km week on Tuesday, 3000m or a handicap 800m or both on Thursday, Bungendore Fun Run 6km on Sunday, then a taper for the 10km track on Thursday next. Will be surprised how I go. So much depends on the weather and hoe close I can get to race weight.

Rain eased off just before the session this morning. Only a few showers. By the end off brunch it was warm with the sun out. Huge amount of rain last night. Kept many of us awake. The session: Group 1: Missy and kt on the track. A few 1km intervals just under 4s. Then some 200s. Group 2: sb, tori, heidze, psw, kathy, kj in the bush. 3 x 3 minute intervals with a jog back recovery. The course almost all up with a steep hill at the end. Last effort a 6 minute interval, almost all up with 2-3 big hills, depending on how far the travel in 6 minutes. All efforts done at 90%+. Tmoz crossy at Weston Park. I am helping, will have to manage a session before. Might be a long run with more long intervals and a very early start.

Almost back to winter again...by all reports the wood fires burning in Bungendore...bbbrrrrrrrrrrrr Despite the cold, wet, wind some great times tonight...imagine in the nice weather. 3000m: kt 11:39:-) , kathy 12:26.87 yet another ACT W60 record by a huge slice. Both these girls trained the house down together on Saturday. No coincidence the great form. sk the hammy:-( 1500m: gt 5:13 (top effort on next to no training) ; heidze 5:15 (pb by 5 seconds, very quick last 100m, the boys should be worried) ; sb 4:29 ; roget? ; helen other side of track:-) Spiral handicap: ?? 100m emma bruise, gungy, broken bone, head wind, tarantula bite...no parachute

Despite the wet track great running conditions today. Not too many puddles, cool, still...much better than hot and windy...fewer bods on the track to dodge. The sets: 5 x 400m, all in 69sec with 200m walk/jog recovery ; 6 x 800m all in 2:31 with a 200m 35 sec to finish (makes up 5km) 400m jog recovery, 200m jog for the last effort ; then with Heidze 5 x 300m all in 59 with 100m jog recovery. Heidze looking very comfortable at sub 5 minute pace...2 sets of 4 x 100m as well, not timed.

Full house today from the zoo, a cast of thousands, a longish run through the arboretum and back. Included in the middle a 5km tempo run @ 3:40/km. An afternoon loosener on the mountain gives me 25km for the day, 125km for the week. One week down and 10 weeks to the big 50. Finished off with the brunch after the training after the dinner after the drinks after the brunch after the training:-)

On track, a warm morning, two groups. Group 1: 3 x 1000m @ 3000m pace approx kt, kathy, tori, kirsten, helen (still recover from the one hour) Group 2: One effort paced @ 84 sec a lap. Em to 900m, Heidze to 1100m.  Then a step down: 400m@19, 300m@18, 200m@17/100m, 1 min recovery between efforts. Of me: Just pacing the Group 2.

Today on the grass 2 sets: 2 x 8 minutes @ 3:40/km with 1 minute jog recovery ; 5 x 3 minutes @ 3:10/km with 1 minute recovery. Had to split the sets with a break as the dog could not keep up on the second set. Warm day and a warm fur coat does not mix. Dog is now sound asleep:-)zzzzzzzz

Turned up early for some 200s to see how the legs were post Sunday. Still not recovered, could only do 33s without straining. 800m: Started heat 1 but none of the girls made the lane draw. Did a warm up 2:21 then 2 min later paced them in heat 2 Heat 2: kj 227 (3rd PB in 12 days) ; e 230 (season best) ; h 233 (1 sec off season best) ; kathy 257. All either/and/or felt good, ran quick. sb even splits 2:24. Same pace speed as in training last 2 weeks. The girls are catching up. Not long until they are racing me in the home straight. After 800s the one hour. As per previous post, I toyed with this, would have done if not for 14km on Sunday. Probably the only M45 Australian record I had a chance of getting. Rob S had a crack earlier in the year, came up a few hundred metres short. I expect I would come up short as well. Not completely out of reach, but a run that could ruin a season. The M50 record is a whole lot easier. helen & roget did, although not while holding hands. Helen

On track Heidze, Kathy, sk & sb. Very warm, sunny, at times a stiff breeze. 4 x 100m (Heidze 18.1,16.2,15.5,14.3) 600m Heidze 1:52, Kathy 2:09, sk hammy twinge Girls looking good for the 800m on Thursday Of me: still in recovery mode, paced Heidze and Kathy. Not sure what on Thursday???? 800m or 1 hour of long intervals

Too many thoughts in the head...that's Melbum 4u. Today 14km, flat, cool, a little humid, only wind Albert Park. Started slow again. Unlike last week this would be my big mistake. Only had one friend left after 2km. A pack 10 seconds ahead at 5km. Five including James A and Grant M. When I hit the wind I lost the scent. Had to run 8km on my own with a pack, large, that contained Kate 20sec back. With 2km to go one person bridged the gap to me, towed me the last 2km. Also helped close the gap to the stragglers in the pack that was always just out of reach. 14th place overall. James A would have won 40-49. My time 48, the winner 43, Kate 49. Minnie 74. Bronz 69. Socially managed to pack in South Bank, South Gate, the muddy Yarra, music, dancing (I only watched), coffee and the Myer Xmas windows. Oh and a lap of the tan as a warm up before the race. Met Tash in the preferred runners compound, spoke at length, her partner Waz had several conversations with me all over the co

At the AIS, two groups, 800m & 3km/5km 800m group: 4 x 100m ; 2 x 200m 35-36 ; 600-800m @ 2:24 pace or 2:40-2:50 pace ; Set of Emma 4 x 266.6m @48, 48 sec jog recovery ; 4 x 100m 3000m/5000m group: 4 x 100m ; 4 x 1000m 3:30s ; 4 x 266.6m ; 4 x 100m Everyone looking good today, all hitting their marks. Karen again a PB in training 800m=2:28 The onto Tilley's Devine Cafe for brunch. Delicious. Of me: Pacing the 800m group. Off to Melbourne shortly for City2Sea 14km.

Hmmm, the January ACTVAC XC handicap course looks familiar. Maybe I could win on my own course....probably not without the dog towing me...damn that group 47!!

On the program: Geoff Moore 3000m ; Pennington 1500m ; Adler Spiral Handicap Geoff Moore 3000m: Did this as a warm up for the 1500m. 1st lap jog, 1.5 laps jog bend 3 x stride in the straight (17-15 sec). 5 laps float 200m@3:40/km, 5 x stride 200m@33sec. Total time: 11:05. Need to collect 5 of these races for the series, now have 3. Pennington 1500m (handicap): 50 points Kathy Southgate ; 49 points SB ; 48 points Kathy Sims ; 47 points Phil White ; 46 points Ken White. 800m 2 days before my birthday in January. 3000m after my birthday. Three good runs needed to win the series this year. Everyone still in contention. It will be tight. Spiral Handicap:??? Went home early Results later.

Thunderstorms all around, the track full of stars including Collis B and Ben St L tearing up the track. For us 5 x 100m ; 5 x 400m. Had to run in lane three, the puddles. Splits for Heidze: 73,74,75,76,79. 400m walk/jog recovery. Half way through Kathy and Geoff joined us for two intervals. Before the start sk some strides, the hammy a twinge. Of me: pacing Heidze a lane outside. Only two days since the Run4Fun. Still in recovery mode.

ACTVAC 3000m Championships M40 5705 Steve Karvelas 10:49.59 73.9 M45 4841 Bruce Graham 9:32.30 87.2 M45 5916 Jeff Grey 11:04.37 73.9 M45 2730 Geoff Monro 11:19.09 71.8 M60 2142 Robbie Costmeyer 12:06.01 78.1 M60 2086 Jim White 13:34.57 68.4 M75 1089 Bob Chapman 16:15.07 68.8 W45 4263 Katie Forestier 11:42.22 78.7 W45 3571 Ann Staunton-Jugovic12:14.33 78.1 W60 3603 Kathy Sims 12:40.16 88.7 W60 4057 Susan Archer 13:08.83 89.4

A very warm morning, still, nice flattish course with a few long rises, annoying (my word of the day, I will use it again:-)) amount of dead or sharp turns. Took the easy way out this morning, started slow and let the runners come back to me. After 1km the leaders followed by two packs separated by 5-10 seconds, each containing 10, me in the second pack. Over the next 6km kept the pack in front within reach but never took any of my friends up to that pack. The split at 5km 16:30, hope of a 32+ is gone and my friends are getting tired. Each time someone tries to bridge the gap they dropped off a km or so later, out the back door. After 8km I only had one friend left. I took him to what was left of the pack, a single line of runners most of which were very hot and tired. Picked as many of them off as I could in the last 1500m, ditched my friend with 1km to go, annoyingly finished in 34:01, 15th place, 1st in 40-49. Minnie suffered in the heat. Not as much as some though. As I waited

This morning, 11 hours after racing the 3000m last night, a light session for some, others a tough one. The tough one: 4 x 100m ; 2 x 200m (34ish) ; 800m pace at 72s. The pacer 2:24 ; sk 2:26 ; kj 2:29 (first female under 2:30 this season) ; heidze TT mode on pace to 500m, completed 600m ; 1000m to finish 3:somethings 4 x 100m The lighter, longer, tempo one: (L&P,kt,helen,kathy,tori) 4 x 100m ; 2000m & 1000m intervals, all efforts under or just over 4min/km ; 4 x 100m Coffee: The venue Rocksalt 4th time in 5 weeks. Could be the group sponsor, although Roget made an offer too good to be true!!

Three races tonight, some $$$ on offer, mainly the chance to be inspired by some quick running by some of Australia's finest athletes. ACT Women's 3000m Lisa C and Emily B cleared away. I think 9:05 or so, Emily B. chasing after lap 3. ACT Men's 3000m Marty D cleared away in the last 2-3 laps, around 8:08. Poor little us... Kathy another W60 ACT record around 12:41, kt repeats a season best, Anne the walker quick, Sue A coming back....only 10 of us but all fine runs in nice conditions and a good vibe. Of me: felt great after a couple of minor issues before and during the race. Should go into Run4Fun with some confidence, hope for a 32-33...see what happens on Sunday. Some results and video tmoz before the drive to Sydney after a pacing session.

Only saw the 4 x 800m relay last night having jogged to and from home. Including a trip to the post office with the dog (papers for the Kangoo Tour de France trip), 10km all up. Two easy days, 117km still in the legs from the last 7 days. Let's hope they are a little fresher tonight for the 3000m. sk 800m leg 2:26 ; missy 2:57 approx

A swirling wind, never the same direction twice at AIS today. Early: 5x100m (17,16,15,15,14) ; 3 x 1000m with 400m recovery jog, tried to hold 72sec laps but the wind got the better of me on each occassion. Later with Heidze and sk: 5 x 100m (17,15,15,15,14) ; 5 x 300m taking the wind, all 50-54 sec. Shortish recovery as a prelude to lactate intervals in a week or two. Much earlier: kt & missy set of 400s kt all 75-79 ; missy getting quicker each week also into the 70s If the wind is kind tmoz some intense intervals for me before Friday's 3000m. Still carrying 140km last 7 days in the legs. 3 light km days in lead up to Sunday's Run4Fun 10km.

Following on from the head cold 140km in the last 7 days...either I have got the 6 days training I missed back or I just made myself very tired?? Friday a 3000m ; Sunday Run4Fun in Sydney (10km fast and flat accredited road course) ; Thursday Pennington handicap 1500m ; Sunday City2Sea 14km in Melbum...that's my next fortnight. Most worried about the Pennington 1500m. Two kick arse females running with nice handicaps. Not sure I will be able to catch either or both. Have to make sure I get those lactate sessions in each week or the #1 crystal goblet may allude me once again.

Jogged down and up to the Arboretum for the XC Handicap, the Frylink 3,5km, then back home again. 22km all up for the morning. Courses starting high above Canberra and the lake on a sunny and windy morning. The last in the King of the Mountain series. kt has snagged the Frylink pot, Emma got lost on the course or confused, ran the same hill twice. Unfortunate. Of me: Absolute flat out, could only manage 15th across the line 12:24 Frylink 3.5km: kt 9th 84.2% ; sk 14th 77.6% ; sb 15th 92.3% ; gt 24th 75% ; heidze & emma jogging Thomas 7km: roget 68.2% ; psw 79.4% ; helen 78.7%

Out at Stromlo XC circuit, the grass getting more lush, softer and slower by the week with spring rain and sunshine. All the animals newborn out of pouches, trees and holes in the ground. Today an easier than usual session. XC handicap tmoz. 4 x 600m, long recovery, paced at 800 or 1500m pace for most. Of me: Still can't get enough oxygen in the lungs, lingering head cold. Sciatica swapped legs. 600m efforts in 148,148,153,153.

Cool with a breeze, not great conditions for running fast but some good times out there. Kathy an 11 second slice from the W60 3000m record...12:41 KT some form coming back with a 11:41 In the relays not many official teams, mostly second runs of the night. In the 4 lap spiral handicap I was already running home in the dark and cold. 4x1500m Relay M50 2167 Roget 6.09 M45 4841 sb 4.42 M55 2293 sk 5.19 W60 3603 Kathy 6.30 W40 5147 Emma 5.37 3000m M45 4841 sb 9:34.99 86.8 M50 2167 Roget 12:55.42 65.9 W40 5147 Emma 11:46.82 75.6 W40 4084 Missy 13:19.23 67.6 W45 4263 Kt 11:41.19 78.8 W60 3603 Kathy 12:41.86 88.5 Of me: 3000m 934 1500m leg 442...Very sore and heavy legs, not recovered from Tuesday or the head cold. So much racing in the next 3 weeks I will only be able to use them as training. Reset my eyes on the 10000m on December 8 and keep training hard and smart.

After 4 days resting with a near normal days training in between, another near normal day. Just a chesty head cold, an interuption, a nuisance. Today: Jog to the track, 5 x 100m (17,16,15,15,14), 3 x 600m (148,147,146), 200 jog recovery. Another jog. Set with Heidze: 4 x 100m (17,16,15,15) 5 x 200m (33,33,32,32,34). 200 walk,jog recovery. Jog home. Thursday, hopefully a 3000m & leg of 4 x 1500m relay.

At Stromlo, 2 groups, the magpie was fixated on finding worms for the nest rats, plovers minding the 500m mark. Group 1: 4 x 500m, longish recovery at 800m pace Group 2: 2 x 1000m + 500m, 1000m at 3km pace or quicker, 500m at 1500m pace or quicker (kick down) Of me: Pacing the girls, hay fever or head cold?? Something hard tmoz to make up for today.

M50  2167  Roger Pilkington 2:50.02  69.6    M55  2293  Ken White 2:26.80  84.6    W30  5895  Karen Just 2:32.39  74.3    W40  5147  Emma Adams 2:34.80  76.6    W40  4084  Amanda Walker 2:50.94  70.0    W60  3603  Kathy Sims 2:57.09  82.3    3000 m Age Gp ID First Name Last Name Performance Age % Comment or Points M55  2293  Ken White 13:04.22  68.6    W40  4084  Amanda Walker 13:41.55  65.7    W50  4440  Helen Larmour 12:28.24  80.6    W60  3603  Kathy Sims 12:54.55  87.0    5000m Age Gp ID First Name Last Name Performance Age % Comment or Points M50  2167  Roger Pilkington 21:20.45  68.7   

At the AIS, perfect spring afternoon. Set 1: 5 x 100m (17,16,15,15,14) 5 x 400m (66,65,65,66,66) 400m walk / jog recovery Set 2: pacing Heidze: 5 x 100m (18.1,17.1,16.5,15.7,15.7) then 4 x 400m (80,82,84,84) 500m walk / jog recovery

This fun run has been a constant since I started running again in 2007. Back then it was a tune up the week before the Rottnest Marathon minnie and I both did. What keeps me coming back is the relaxed community atmosphere, sitting in the Irish Club after with friends, the lucrative barrel draws (this year a pizza oven) and that almost always the entry is much less than the prizes received. This year 5 hot men plus a dud 49yo, 3 hot women. Best field in the 5 years I have run the event. Of me: Chased them the whole race, all males in the same minute. me 20:18 (10 seconds slower than my course pb). The leading 3 women a minute or so back, similarly hard fought race. sb 1st M40-49, minnie 1st W50-59, sb+minnie 1st hubby and wife, loads of prizes, some we will give away. Wot to do with 2 R4YL subscription in same house?

Out at Stromlo XC circuit a largish bunch of happy camperson a cool morning that slowly warmed up. Some strides to start and finish. Using the 1km loop on a 10 minute cycle some efforts from 200m to the full 1km at either 800m, 1500m or 3000/5000m pace. ..using the yellow 100m posts with a beeping watch. Of me: 4 x 1000m loops at 18s, dropping off pace at the S bends (600m). All efforts between 3:00 and 3:07. Tmoz the Weston Creek Fun Run 6km. Tonight some Indian:-)

Cool, a cool breeze, not bad conditions for the first night of track. Most of us treating it as a pacing session so early into the season and another month of conditioning before we give things a lash, especially in the shorter events. sb, roget 3000m an hour later 1500m kt (535), sk (517), missy (610), george clooney 1500m an hour later a different 3000m kj just the 400m (67+), first run as an old person full results later of me: set the watch at 19s in the 3000m (931) and 18s in the 1500m (432)

Training Overview - Direct Preparatory Period 1 Direct Preparatory Period 1 October 15 - Nov 15 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 or 6 to 1 session, effort =3/10, weekly once Race Pace 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

Today at the AIS track some pacing and strides. In the bush psw,kt,steve irwin,missy,sb On the track all the above minus psw...later George Clooney en moto Splits for kt: 100s (18.4,17.8,16.9,16.4,15.3) 200s (37.0,35.4,34.9,34.8)

At stromlo, dat after the 24mtb, still packing up, swooping magpie on the lower track. 5 x 600m @ 17+ sb ; 24s maria, 25s tori, kj late arrival 2 @ 19s per 100m

Well done jbhifi. 3:33 run after that huge swim and ride, 24th in age group:-)

This morning a longish ploddle in the bush with psw, pete, tori and roget. Welcome back to psw & pete. Completed the morning at Tilleys Devine Cafe. Killing Heidi finishes her AMG with gold in the 400m, a very windy day, 68sec. The tally 2 gold, one silver, 3 pbs. Well done Heidze:-)

Yesterday a pb 800m 2:32 for silver, today an equal pb lead all the way 1500m 5:20 gold in the Australian Masters Games. So nice to see after missing Brisvegas when in pb form due to the stressie.

5km in the bush warm up, 5 x 100m (18,17,16,15,15,14), the kickdown pacing for 1500m. 3 groups: 3 efforts on 10 minute cycle at 3 speeds: aim to cover 1500m in total with first effort at least to 800m Group 1: 24,23,22sec per 100m (missy,vic,helen,kirsten,kathy) helen 1000m 4:00 , 500m 1:55=5:55 + 400m 1:28 Group 2: 21,20,19sec per 100m (em) 800m 2:49 , 500m 1:40 , 200m 39=5:08 Group 3: 18,17,16sec per 100m (sb) Of me: paced groups 1,2. My set 1000m 3:00 , 300m 50, 200m 31= 4:21 Then off to Rocksalt (we are regulars?!) the blueberry pancake, two coffees

Killing Heidi pb 2:32 silver AMG

On the bike path, kathy, sb, alex en velo, 6 x 20 sec 10% gradient power hills, walk back recovery.

Same session as yesterday, left the car at home, 11min,4min,3min,2min,1min efforts, 1 min jog recovery all at 3:20s to 3:40s per km. Last of these sessions for a month. Next weeks the track begins, for me a series of 5000m and 3000m races, one 1500m relay leg, one 1500m handicap (the Pennington series and two fun runs on consecutive weekends in November (Run4Fun 10km in Sydney, City2Sea 14km in Melbourne). There is a one hour track run at the end of this, extremely silly of me to do...see how silly I am. Last race for 2011 will be a 10km on the track December 8th. All that racing means only two big sessions a week. Power / lactate intervals on a Monday or Tuesday, Pacing Intervals on a Saturday or Sunday. Only threshold runs will be at the XC handicap and as a second run on track night in the spiral handicap.

A preliminary 2011 rankings list is now up at http://www.mastersathletics.net/Rankings-2011-Track-and-Field-Master.2633.0.html 2011 still has a long way to go and some of us have recently changed age groups. Of us 3 have made the cut so far including PSW in the W55 1500m 5:47 and 5000m 21:23, Kathy in the W60 800m 2:55 and 1500m 5:56. At a quick glance there are some of you who could easily make the list with a good run in the right event. 2012 is a different story. It is calendar year based.

Early morning, brisk, on the bike path to work, 11min, 4min, 3min, 2min, 1min on, 1 min recovery between efforts between 3:20s-3:40s per km.

A short session today. Day spent mostly in the garden after a mid-morning jog with Bella. The dog and I have been doing Mt Painter lately as Aranda has too many kangaroos for by back to handle (she is attached to my waist). On Painter I can let her loose usually...only people and dogs there. After the garden a jog out to the AIS. 5 x 100m (17.6,16.4,15.3,14.7,14.2)...then an 800m set 4 x 200m, 150m jog recovery, each 200m should get slower as the lactate builds. (30.2,30.4,30.8,30.9=2:02). 200m warm down in 38, jog home.

Out at Stromlo again, drizzle, no wind, cold. All doing pace intervals of some sort. Group 1: 4 x 1km @ sub 4's kt, em, steve irwin Group 2: 3 x 500m @ 20sec / 100m Heidz, kj ; kathy+garry @ 23sec, noeline, tori @ 25-26sec...kj additional 2 x 500m @ 19sec Of me: pacing Noelene, then pacing kj, then 2 x 1000m 305,309 Then marscapone rissotto @ Rocksalt...delicious

On a day when the wind is howling and the drizzle blowing sideways, three fools on the grass out at Stromlo. 5x100m strides. 3 x 600m efforts with walk back recovery. Paced for Heidz @ 20.5 sec /100m. 24s for Kathy. Brave people. One week to go until Australian Masters Games for Heidz...in PB shape again:-)

15km run including 10 min and 5 min threshold intervals with 1 minute jog between.

First intense track session or the season. A 20km run, after 60 minutes 4x100m (17-14), 3x400m+300m (1500m=4:15) with a lap trot between, 30 minute warm down. Karen, Em, Kathy and others also there. Track starts in three Thursdays. Bring it on:-)

Frylink 4km: (ast%) gt 78.7% ; sb 93.4% ; sk 78.5% ; heidze 74.6% ; george clooney 60.8% ; kt 84.4% ; em 74.2% ; missy 69.1% Thomas 8km: charlie 77.7% ; Helen 84.7% ; roget 70.2% Of me: Had to run almost flat out to place 10th over the line. Think I may have out-skanked myself. Next month the Arboretum with monster dry wretch uphill finish. My last handicap until 2012.

XC handicap tmoz, light session today. At Sromlo XC circuit, 8 hour mtb event in progress,kerstin,kj,emma,kathy,helen,heidze,sb+minnie4coffee after. Session 5x100m (21-16), 4-5x500m at just below 1500m pace. Paced Heidze, 1500m total time=4:54. Others slightly quicker or slower.

At Stromlo xc circuit, magpies almost ready to swoop, Kathy, Heidze, sb. 5 x 100m (19,18.7,18.4,17.3,16.2). Then 3 x 500m. Total times: Heidze 5:05 Kathy 5:40s. Long walk recovery. Finished off with 300m (56), 200m (35), 100m (17).

After a lazy couple of days due to sciatica (12km a day), 10 minute plus 5 minute tempo intervals, 1 minute between each effort. About 3:30 per km. The Canberra spring winds have been howling...so much so I watched Chocolat last night to find out where it was coming from. If in doubt blame Johnny Depp, the homme extraordinaire.

1pm 24.5 degrees, wind 26kph, gusting to 39kph...sunny and a beautiful spring day. 1500m Heidze 5:25 ; George Clooney 6:30? PB 3000m nobody in the field ran slower than 12:23 sb 941 ; l&p 11:50s ; jbhifi 12:01 ; kt 11:50 ; sk low 12s ; roget 12:22 Of me: paced Heidze in the 1500m...great to see her back running fast again. 3000m held pace for only 3.5 laps, couple of big gusts down the back straight knocked us all about. l&p+jbhifi great runs in the conditions

Out at Stromlo xc circuit, 2 groups. Group 1: nb,kirsten,kathy,kt,sk the Thursday set of 5x100m and 600m,500m,400m,300m,200m,100m with walk recovery, kick down in the last 200m of all efforts.. Group 2: sb,l&p,emma,helen,tori,charlie,minnie,roget set of 4 x 3 minutes on, 7 minutes jog between efforts. Then to coffee and brunch. Of me: Not quite to 1000m during each of the intervals. At 3:07 pace per km.

On the same day Kacham are announce winners of the W40-49 three person team in the Canberra Times Fun Run and Heidze 3rd place in the 5km...power intervals at Stromlo. Kathy, Heidze, Em, sb. The set 5x100m (18.1,17.1,16.3,16.0,15.3). Then 500m(36.2),500m(36.4),500m(35.5),300m(32.9),200m(31.6),100m(16.8). All walk back recovery. Final 200m kick down. Splits in brackets.

6,5,4,3,2,1 min intervals, 1 min recovery. On the grass, very windy. Fast the first 3 efforts, fatigued last 3. Sk, genie, missy, kt all out in the wind at different time of day also. Same set.

Not the perfect spring day, although such a nice one with all the friends out running and post race up at a cafe in the sun sheltered from the gnarly nor-westerly wind. Coffees, chats, happy people...what else is a life? The course 10km: flat 3km into a block headwind, undulating next 5km with both tail and headwind, last 2km mostly block headwind again, especially by the lake...5km: mostly into the wind, mostly flat. Results: 5km: gt 5th time? ; heidze 22mins? 10km: george clooney 24 (stopped at 5km new pb) ; sb 33:25 ; kt 41 ; helen 43 ; sk 44 ; charlie 44 ; tori 47 ; minnie 47 ; missy 48 Of me: Splits: 311,314,310 [936],327,333 [1647],326,319,334,305,320=33:25 The story: The perfect race. Last 2 races against Emily B in the last 6 weeks, knew she was at my level. Made sure I wasn't any faster than her at the start. Hid in back of a huge pack into the wind for the first 3km, race leaders clear ahead all struggling with the wind. First hill (3-4km) pack thins to 10-12. Se

Two trots today, one involved coffee after with friends, the other only with the dog late in the day. Tmoz Canberra Times Fun Run. Tonight pizza and bad tv.

At Stromlo XC circuit, Emma, Kathy, Genie, sb...5 x 100m strides (19.1,18.2,17.0,16.8,16.4) then 600m(39.1),500m(38.6),400m(36.6),300m(35.8),200m(35.8),100m long recovery walked. Efforts run at cruising speed with last 200m kick down. Last 200m for genie & sb in (brackets). Emma sometimes quicker, Kathy sometimes slower.

Not a pit bull in sight, 5 x 3 minutes on,1 minute trot between, on the grass at Aranda at the end of a longish run. This week nothing too adventurous. A balance of not doing so much as to get tired, one session days to fit some longer runs in, making sure the tendon recovery keeps progressing. I should be right for Canberra Times Fun Run. I had given up on the idea this time last week. KM in last 7 days=108 Weight=Race weight+1kg Some strides tmoz, then easy running until Sunday.

Bit of a stiff breeze in the back straight. A shame as Kathy Southgate would have easily broken the W55 Australian record. As it was she smashed the ACT 3000m record, around 11:17 for her. In the early 800m only Roget, a warm up. In the 3000m George Clooney a PB, Missy? getting stronger each run, Roget 1246?), SK (1204?), KT (1150?), SB (931?). Of me drifted off 19s per 100 second last time into the wind, couldn't get it all back on the last lap. Two days in a row no pain the ankle. Maybe those menacing puppies I owe them a favour.

Through Bruce Ridge, a social trot, gt, tori, bella, zena, emma and an italian cyclismo shirt, kathy and little ole me. After a coffee and chat After in the garden, all the front, some of the back. After an anti-social trot...would not even let the dog after she recognised marsupials on the tv...she also barks at the sound of dog owned by Cadel...did some video editing from Tour de Romandie, such a long time ago. Last night a treat, at Canberra Casino, Steve Kilbey (The Church) and friend followed by Shane Howard (Goanna) with friends, family and ex family. Steve Kilbey encore 'Under the milky way', Shane Howard encore 'Mountains and the Sea'. Next year 30th anniversary of 'that' Goanna album 'Spirit of place'. First and last songs in the set last night 'Razor's Edge' and 'Solid Rock'.  30 years...did I learn anything?...'thinking it was about money and stuff'...

On the grass at Aranda, the safest place I thought for a sore post tib, 5 x 3min intervals, 1 min recovery. In the last 50 metres two puppy pit bulls decided to chase or eat me...lots of screaming on my part, especially when the ankle lateral tendons started to sublux repeatedly. Looks like it's back to Stromlo again, fight the huge roos instead. Not funny until tmoz when I forget about the sharpness of those pit bull puppy tongues.

Session 2 at Stromlo XC circuit, this time Genie, Kathy & SB. The set: (with Genie) 5x100m (19.3, 18.9,18.2, 17.4, 16.4) and 4x200m (37.3, 35.4, 34.7, 34.4). An improvement for Genie on last week 0.5 sec 100m ; 1 sec 200m Kathy 100s 23-19 ; 200s 43-40 Next week a full set: 600m, 500m, 400m, 300m, 200m, 100m. All efforts with long recovery, first 4 intervals relaxed to 200m, strong finish.

Post tib tendonitis improving but still training on reduced volume (70km last week increasing to 100km this week) and on the grass as much as possible. As I experienced today in the warm up, most likely caused by wearing tape on the same ankle to protect the lateral tendons I screwed up a year ago. Today training without tape, hoping I miss the sprinkler heads at Aranda playing fields. 6 minutes of effort, 4 intervals in the set with 1 minute recovery. Felt quite good, a little sore on the way home. Usual drill in the evening. Ice,Ice,Ice...

After another light week due to post tib tendon inflamation arrived at the handicap still in taper mode. Missy betters her ast for each of the last 3 handicaps. Must be doing something good. Frylink 3.5km: Almost all up on the way out, almost all down after the turn. Rand the first 3km very hard, final 500m at 60% to stay safe on the steep bumpy descent. Results: Richard 58.9% ; Missy Bronze 68.1%, SB 87% ; SK 74.8% ; Genie 72.2% ; GT 70.3% ; KT 78.2% Thomas 7km: Very tough course Results: H 82.6% Roget 71% Official results later

Back again to Bruce Ridge for a cruise tempo run and social chat. Head of the bunch Zena and Bella along with Roget, Tori, Em, Kathy, KJ, Kerstin and moi. Vets handicap tmoz at Mt Taylor.

At Stromlo, the grass XC track, with Genie, 5 x 100m (20.6,19.9,18.6,17.9,17.0) then 2 x 200m (36.6,35.4)

Second session for the day, on undulating Stromlo fire trail, windy, two groups Group 1: genie, em 4 x 6min,2min recovery Group 2: yen, kt, h, sk, minnie, sb, kel, bella 4 x 10min (2.5km), 2min recovery Third session of the day, coffee and nibbles

On track to try the new spikes, 4 x 100m (17,16,15,14) then 3000m with 3x100m trot recovery. Total time 10:08, speed of efforts between 3:10-3:15 per km.

A light week, weather dreary, tummy still sore, today 4 x 1min power hills on a steep muddy track, form not speed, trot down recovery. Full training hopefully  resumes on Saturday.

Celebration of running life continues with two more events entered today. First weekend in November Run4Fun at Sydney's Olympic Park...10km, twisting but flat. Second weekend in November City2Sea in Melbourne 14km through Albert Park from the city to the bay. Those events should keep me motivated to keep the kms up and training smart

On grass with kt, sk, missy and genie, 6,5,4,3,2,1 min tempo intervals (they did faster, looking very strong), 1:30 recovery. No problem for the foot, the stomach still sore.

Results: John Meagher 48:29 62nd (M45-49 winner?) ; SB 48:38 65th ; Keith Bateman 48:43 66th (M55-59 winner) ; L&P 56:16 662nd ; JBHIFI 56:24 684th ; El Presidento 58:08 996th ; Macca 59:07 1262nd ; Charlie 65:34 4248th ; Kelley 67:29 5692nd ; Minnie 67:59 6070th ; Mick H 72:30 10360th...well done all Yesterday a bruised foot and torn tummy muscles from the stitch...a day off. Today the foot is better? (after a 2km test to get the paper). The tummy is still sore. From the results in the paper today I can see I was running with those who placed in the top ten overall for the first mile...how crazy is that?? On the positive, once I got going again after the stitch subsided I was able to recover enough to save face and finish with my age group peers. You can see how tight it was at the end. Ran the last 6km as fast as I have in the last 3 years. Next stop Canberra Times Fun Run

Impossible to miss a Canberran in City2Surf. Think I found most of you in the big smoke today. My count was over 20. The atmosphere as good as ever, organisation keeps getting better, great great race and fun event. The first rainy race I can remember since 1986. The plan today to get out there early with a good bunch, sit in and get a fast time. My start was exceptional. Away quick, clear air, found the good runners (Bateman included in a pack of 20) and tried to sit in. By the time I got to the tunnel I was struggling with the pace. By 2km I had a massive stitch from running too fast at the start and started slipping back through the field. Trengrove and Emily B both ran past at Double Bay, my age group winner? (Meagher) at Rose Bay. I couldn't hang on to anyone giving up 400-500m. Clearly not able to handle that pace on this day. At the top of Heartbreak it was a new story. Rolled my singlet into two to get the wet fabric off my tummy...the stitch went away. Steadily I moved

Another cold and breezy day, late in the afternoon trot to the track towed by the dog, set the watch on 19 per 100m, 1500m 444,let the dog tow me home again. Do I risk one more tempo? Tmoz is the last day to do? Probably not! Too risky the niggle in this cold.

Long run from home with Bella and Minnie through the cork oak, past the cows, beyond the arboretum and return. Earlier in the week booked Oceania Masters Athletics in NZ...this morning booked for Melbourne, the Australian Masters Athletics, a townhouse in Richmond that will take a Border Collie..lucky dog:-)

Cool, breezy, damp, brown grass, firm surface, ropes making a false lane, the course 50m or so longer than normal, big kangaroos with huge biceps looking on. Loads of runners in the 16min+range but none quicker. Turned into a surging affair with a big sprint against Emily B at the finish, male winner barely holding on. sb 2nd 16:21, ybhifi 18high, l&p 19, kt 20:00.62, genie 22:02, Minnie with the dog. Within a second of my time in March this year, 6 seconds from my PB...definitely a PB if the ropes were not there.

First time on a track since Easter (except for a goats track in Redon and this one). 3 x 1000m all around 3:08, not too hard, only to find the right speed again. 600m trot between efforts after a good warm up and some strides. 140km in the last 7 days even with 2 light days. 5km cross country on Saturday, maybe some sneaky 400s on Monday and a tempo on Wednesday before City2Surf. Only 80km scheduled for this week.

A few days after I turn 50 the Oceania Masters Athletics Championships begin in Tauranga NZ. Booked the flights and car for that this morning. 48 hour special on Virgin, return from Sydney $250!! Only attending first 3 days...5000m on Sunday 5th February, 800m on the Monday, 8km crossy on the Tuesday...happy birthday to me:-)

On the grass, 6,5,4,3,2,1 minute intervals, 1:30 jog recovery with the gang (kt,missy,sk,genie,richard). They are all running very strongly. Hard to keep up with them. Start a 10 day taper tmoz for City2Surf. Only enough time to fit in 4 sessions before Sunday 14th. A couple on the track, a race and some power hills or a tempo run.

Frylink 3.5km out and back, virtually all down going out, all up coming home. After a fast start caught gt then sk inside the last km. Pushed very hard by sk in the last 400m. My ast of 88.9% weak in comparison to previous runs this year. Fatigued from yesterday. Good news is I should be in group 46 next handicap. kt 3rd 81.7%, sb 88.9%, sk 76.6%, gt 71.0%, r 58.5%, missy 67.2% Taylor 7.2km lollipop E 75.1%, h 66.3%, k 65.9%

Last 3 months an average of 120km+ per week. Terrain not conducive to all the sessions, although a PB power hill yesterday and today's effort demonstrate some of the good elements are there. Tomorrow at the xc handicap and in a fortnight at City2Surf should reveal the truth of where I am really at. Power and race pace I think are the missing elements. Mistakes made last yearly cycle... power hills deeper into the cycle (ankle stopped that in 2010-11) and do regular 400s on track along with the hills (ankle stopped that in 2010-11) train more on soft surfaces and wear nicer shoes don't put water on the head in a 10km race be at optimal race weight for longer periods race more 800s and 1500s (ankle stopped that in 2010-11) keep the base, maintain the km output stretch, warm-up, plank 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 a

Almost to plan, 30min (before event)+5min during event) warm up, 10 min x 3 with 1 minute recovery, healthy lead, then start passing places 5 to 15 (they all took accidental 1.5km short cut missing toughest hill on the course). Last 22 minutes flat out in order to beat those who all took the short cut. Caught them all with 1km to go. Should have known better, this organiser slack with the signage since the year 2000. I almost took the same wrong turn. Easy to do when the sign is not in the 'optimal' spot (on a different track). Several others on the longer courses same problem. Finish time 60 minutes. Of my friends: cat woman 2nd female, H 80?, Charlie 80, Minnie 81, GT with friend. YBHIFI & Kelley the 25km, Roger the 42km.

Entered the Bush Capital 16km this afternoon. Mostly a good chance to catch up with some well missed friends. I will be repeating a similar session to that I did in Ugine last week, that is after a warm up 10,10,10,10,2:30,2:30 min intervals with 1 min trot recovery between. I should still be able to place highly with that session and avoid smashing myself. City2Surf in a fortnight...smashing myself then. The event is on this Saturday morning.

Morning trot with Bella, usual loop in the bush with stoppage for a doggie swim in the creek. Afternoon on the bike path, 6 x 1 minute power hills.

Bella has a new toy named cadel, i have a new old toy named bella, only a lazy forty today, so tired{-§

Just some easy running today from the airport hotel and the village of Le Mesnil Amelot. 90 minutes all up. Then the long journey home and back to reality. Three months away is a long time. I already know the car doesn't start. I imagine Bella is quite chubby. Life at the beach, trying to play with a pocket sized dog with a heart problem named Basil must be tough. Wait until Bella finds out she is on a diet of pumpkin (we have 14 in the garage from last crop) and running 120km a week. I can already see the smile on her face:-) See you all soon xx

Here we are, nice seat, big screen, surrounded by aussies, cadel wins tour de france ... Woo hoo. Thirty minutes jogging along the seine this morning, looks like another lazy hour this evening to calm me down. Go cadel, allez cadel, you look good in yellow cadel.

Only 33 mins done today...out I go for a lazy hour. 6 hours driving from Albertville to Paris today to be in a position to both watch Cadel win Tour de France (on tv) and live on the Champs tmoz...bravo Cadel

10km Runner's Shop kt new pb bkt rlc 40:51 sk 44:30 ; missy 49:10 5km richard new big pb 4 planker extraordinaire 26low well done all...bubbles on the way i owe you from cheering ama 10km pique nique...thanx so much for that