Secret Blog for Killing Track and Parkrun PBs

On bike path and grass/gravel, 3km or 6.2km....skanking continues for a second month...this time Pink Superwoman on her 100th club handicap but never once a medal, today silver...sk posts amazing final kilometre with nostrils scenting a gold. Results: 3km: sk 1st 78%;kt 80.2%;sb 89.5% [9:56];gt 68.5% 6.2km: psw 2nd 83.2% Then brunch at Manuka: 70min return on foot via Governor Generals with H ks on oval:621

On track, race pacing for 1500m, complete 1500m in 2-3 efforts, 1min recovery between each effort. I think everyone achieved their targets, some with season best for 800 en-route. Then kt 800m race pace in 2 efforts, 1min recovery between efforts. Then brunch at Tilleys, final farewell and good luck to L&P, ybhifi, ben in NZ the triathlon ironman. Then off to Dairy Flat on the TT bike, checking setup for CmcC, some loose laps, 2x2km in 53/17 gear, speed 35kph-max out at 40.1kph. Then by the pool. Then Falling Yoys at National Museum, free concert.

No excuses tonight, big fast field, cool, low humidity, slight breeze, plenty of cheering friends, thanx so much. Dragged out super fast for me. Had to jump across a few gaps as the back of the packers dropped off so as not to be left on my own. In the end probably jumped across one gap too many. Splits: 200m 34; 800m 230; 1600m 457; 2500m 757...then dropped off 3000m 941; last lap 73=1626 Happy enough with that. Still some work to do. Will spend a day or two thinking about whether I go back to 120km per week or sit on 100km and do some quality speed endurance sessions.

Quiet night for us, GT the pentathlon, sk and h the mile, rest of us watching and cheering, 3k or 5k for some tmoz. gt pentathlon:? result tmoz, on the leg a lump size of a chicken mile: sk 532, h 613 PB by a long way!!!

Sk+kt 5x300m sk total:431 kt total:451...on the bitumen, well done

At Stromlo with two girls (ks&pink superwoman), 3km xc with enforced 200m slow trot during each 1km lap, all at 5km pace but with a 200m slow trot penalty...makes sense???try 600 on,200 off,800 on,200 off,800 on,200 off,200 on... My 1km splits:333,336,327=10:36 ks:14+ psw:13+

On grass,(sb,e,the mother,the little one,the pink superwoman...on the side hatching ice with the hammy..genie...on the track gt 800,600,400)rest on the soccer pitch, 6xdiagonals 120m...2 sets, goal line yog recovery, faster each set. I can whinge bcos I have a sore muscle on the shin. Easy week for me on the grass...ACT 5km championships on Friday evening.

Out at Stromlo to watch the crossy this morning. Having Deek on commentary meant I could still do loops on the grass while taking in the results and watching the action from a distance. Catwoman (2nd female) and genie (chose to sit down on the ground mid-race, still whooped all those who passed her while she was sitting) both backing up from yesterday as well. Of me: 85 minutes not really long enough for a fat burner (punishment another 30 minute ploddle later), especially with a frisky border collie towing me along. Very enyoyable...coffee and focaccia after with the rest of the fans and the two real runners. Bella had some banana bread, 3 chips roger set free, one piece of grissle and two slices of grilled tomato. Delicious. KM in last 7 days=131 Weight=56.2kg

Mish mash session today, most tired on third hard day straight. 800m paced at 2:40 400 paced at 72 the girls 3x1000m paced at 4:05 2x1000m paced at 3:05 e paces herself fast some guilt 200s all over the shop,then inside the shop lounging in leather,consuming brunch...delicious and tired Meanwhile at Stromlo, genie and pink superwoman in the age adyusted handicap 7.5km xc Of me: KM in last 7 days=131 Weight=56.4kg

At stromlo, how many 1km laps in 20 & 30 minutes???? 11...Turns into a dodging, weaving LT run of 4km and a sprint 1km with lambchops. How many kids? How much fun? How good Deakin HS? kt,sk,h,minnie,ks on the drinks cheering, Ktan not on horseback...all good fun Last night some vague splits the 4x1500m: sk519,kt530,genie535?,sb436...e the 60m outstanding The spiral cleopatra & l&p a standout,cleopatra backing up from Australian record,l&p two weeks from ironman nz

Congratulations girls, big night. Also on the program 4x100m, spiral handicap 5 laps...anyone for a steeple? Results tmoz Of me:...???? I forgot!!!

5x300m, on the grass, on the bike path, on the track..group spread out all over the capital...a walk recovery for some, 100m jog for me later this afternoon...looking for total time under 4:10...we will see...nope 4:14,all 50 or 51, depending on how strong the breeze some resting up for 4x1500 relay on Thursday..no intervals for them since sprint marathon relay..stress,recovery,adaption...they are fit enough already

Most of us out by the Governor General's residence, split into various teams that took part. 7 teams of 6, picked to provide close competition. Each runner completes (full gas, maximum effort)4x1km, plus 1x2km, plus tempo of 1-5km to finish all together as a team. Great day, friendly competition. Thanx Yim.

A light tempo run out in the woods today. 4.6km for most, 2.3km for me. Sprint Marathon Relay tmoz for most...a very tough but fun session to come. Brunch...more at brunch than at training...understandable with coffees plus short stack of delicious blueberry pancakes and ice cream:-) Somehow my birthday still keeps coming...I've now consumed all the wine, yet to sit in the back row of the movies and after that allow an elbow to be dug into my hip while I scream:-( Thanx all. Less than 10 weeks to go until Australian Masters Athletics in Brisbane. Most of us in good form, most of us with sound body, have to nurture a couple back into good health and form...still plenty of time yet. Of me: Three weeks into a final big block of work (120km per week+), probably another 3-4 more hard weeks until I shave some km off the training and allow some good form to come. Still 2kg above race weight. A few long Sunday runs to follow. KM in last 7 days=120. Weight=57.0kg

First up the 3000m...I wish I was doing the 3km...Rod was too good, KS chased hard Second the 1500m...sk 505...very good sk, gt 520, kt 533 scruffy eating potato chips on the hill, I got some licks:-)noice, l&p 453...warm up for the 10km!! 2nd heat 1500m, genie 534 pb,mor 550sb,h 550sb...noice So sorry I missed the 100m,400m 66.8 10,000m...wot a funny race...4 runners,similar ability,10,000m covered,surging cat and mouse,all separated by 150m in total at the finish(33:30s-34:05[me]), all chasing each other for 6km...similar humidity as all summer (high), temperature nice, no wind...very slow start, faster in the middle until the gaps formed, slow in the finish. Very tired now, time for bed...we have a sprint marathon relay in 3 days...run to work and back tmoz KM in last 7 days=115 (had day off b4 10km).

Crack of dawn, two little sparrows, 8x1min on, 1 min off In the dusk,most of us,5-8xEmma@1500m pace,equal recovery On the grass,ks,8xdiagonals, equal recovery Of me: 8xEmma(266.7m)@1500m pace,equal recovery,plus 1200m@76...KM in last 7 days=128..tired legs...maybe one day off on Wednesday...laying pavers sure takes it out of you...also yogged 7km carrying a bottle of shiraz and a pair of sox...wot?

Long intervals out on Stromlo XC circuit again, this time soggy, one of us singing 'Constant Sorrow' by the Soggy Bottom Boys along the way. 6,5,4,3,2,1 min on, 1-2 min slow between. Nice sized group is good, even more after for coffee is good, think we spent more time at coffee than training is also good. KM in last 7 days=122

For most a postal relay of some sort, loads of action, for me wait until late, a 5km punishment, 10km next week. 4x800m splits, from what I could remember, kt(77,242),sk(75,229),mor(87,256),em(75,238),h(303?),gt(?),ks(90?,96=306?),genie(79,244),catwoman(79,243)...???? Of me: 5km, ran hard, felt fast, was slow, temperature good, 27 degrees, humidity 84% at 8:30pm, splits 1km 315, 3km 1004, 5km 1657 There was also a 3km early, hotter, windier, almost as humid. Most of the times for both races were 20-30 seconds slower than normal...some results when they are posted. On the positive, last 2 weeks I've average 125km, loads of tempo runs. On the negative, next week the 10km will be lucky to break 34, not tapering, followed 3 days later by Sprint Marathon Relay, February looking like a tough month, much needed.