Secret Blog for Killing Track and Parkrun PBs

Did my first session last evening, a lone hill at Bois d'Amont. Would have been a longer hill except for the hail. Back into full training now, minimum 80 minutes running per day, all the right sessions for this time of year. I ran over my new shoes this morning, left them under the Kangoo.

A petit trot this morning into centre ville, satisfy my adventure fix for the morning. Smell of freshly baked pastries, street sweeper hard at work. Sincw Sunday 40,40,0,20,50 minute jogs. I have new running clothes and shoes to wear in:-)

Preparatory Period 1 May to end July Aims to develop: Aerobic endurance, strength, 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, effort =3/10, weekly once Long intervals: 4 x 5min 0r 6,5,4,3,2,1min, 2 minute recovery jog at mid threshold, effort=5/10, weekly once 6 x 2.5min, 2 minute recovery jog at upper mid threshold, effort= 6/10, weekly once Race Conditioning: XC races, fun run, BBQ stakes, monthly handicap, effort =8/10, monthly Power: 300m hills on 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

Last night on in the CBD, an English pub, nice food, nice company, some wine (a little less than the night before) and then coffee. So much to say good about this weekend. The support from way south in Canberra, Thredbo and up north on the beach. The support at the track and on course. The social aspects, all nearly staying co-located in a nice palace, nice outings, nice friends. Oh, also the competitions. We all did well. Today at the cross country a muddy course, long lush grass, one hill, 4 laps of 2km, warm, stillish, humid. kt 4th W45 psw 3rd W55 roget finished M50 grey seal 8th M45 (excellent results this week) sb 1st M45 Of me: Put my body in front of everyone else today, applied as much pressure as I could while always staying relaxed, sensed my moment and ran home on the last lap and a bit...free to fly. The trot on the course before was valuable. There were some places definitely not good to run on (boggy, holes, long grass). M45 most competitive this year. Th...

Weather very warm, sunny and sticky after some overnight rain. Fatigue is starting to set in for us all. 5000m W45 kt 20:30 3rd (after some argie bargie with a W55) W55 psw 21:23 3rd ; ks 4th 23:19 M50 roget 21:14 8th M45 sb 16:13 4th 400m W40 cougar 64.45 4th M55 sk 63? 4th (very close) Found some Chinatown last evening (very fun), more sitting in the spa and cheering on makes big days. I tried speak this morning, all that came out was 'dup dup'.

Hard to believe only day 2, yesterday a huge epic. 1500m schedule: W55: psw 547 2nd ; ks 610? 3rd W45: kt 519 4th W40: cougar 515 3rd M55: sk 4:59 4th M50 Roget 5:36 M45 Grey seal 4:47? Some excellent racing. A fun day to watch and yell.

Cougar backs up from the 800 in the 60m & 100m later in the afternoon. How does she do? Was still at the track watching the 10km at 930pm 10000m: sb 33:15 2nd M45 ; grey seal 6th M45 38:45? ; colin heyday 1st M55 38:40? Of me: Ran a season's best through 5km 16:07, season's best for 10km. Lost contact soon after half way, managed to keep the gap to the length of the straight or thereabouts, although it was painful. David Sweeney far too good. In the stands, on the track side mine own cheer squad having themselves a pique nique. Thanx so much. On the phone and internet, so many messages of support for all of us. Thanx so much.

W55 psw 1st 254 ; ks 3rd 257 W45 kt 4th 239 W40 cougar 3rd 229 M55 sk 3rd 220

The schedule: 800m: 12:00 W55 PSW&KS ; 12:10 W45 KT ; 12:15 W40 Cougar ; 12:40 M55 SK 60m: 13:20 W40 Cougar ; Final later 100m: 17:15 W40 Cougar 10000m: 19:15 M45 SB & M50 Roget Results updated as they happen.

Minnie dropped me off near the airport, herself then taking a 5 hour return trip to the mother's fat farm by the sea, where Bella will stay for the next 3 months. Poor dog, she is already living inside the house, I imagine she went for a walk on the golf course and swim in the river. Minnie comes north tmoz. Took a wee trot across the bridge in the afternoon and around the streets. 4km in all. All the limbs seemed to be working. Drifted between the spa and the pool as recovery. Chilled out for the rest of the afternoon. Ten of us have arrived so far, PSW+Pete+Missy+Richard+TwoChildren+Roget+KT+SK+Moi. More to come. In the evening, took a stroll on the boardwalk,a coffee,slumber broken by Phillipe Gilbert winning the Fleche Wallone up the Mur de Huy.

On track 5*200m with short recovery (30 sec for me, 45-65 sec for ks,psw). Total time for 1km: sb=2:43 ks+psw=3:30 k 400,300,200,200 all@70sec/lap sk+kt 4x200, short recovery, sk34-35, kt35-39 That's it for the Brissy prep. Good luck all. See you up there.

Two courses,5km & 10km. Only two Brissy bound running today, both on the short course, both a steady tempo run. On course also missy,R,Minnie,Bella Marshalls: gt,kt,sk Results: 5km sb 18:28 89.7% ; psw 24:51 81.8%; Pete 30:52 57.5% 10km: tush 52:01 65.6% ; H 47:40 82.2% ; V 42:23 79.2% ; Then off to Tilleys for brunch

genie had a very tough trot in 2010. plagued by the things that come to us all as athletes, genie finally found herself in one piece. she came to us after the season had started, worked hard and smart, her transformation was, is and will be again...miraculous genie has a talent for nurturing others herself. if you look hard enough you will find out how. i don't need to say much more,look at the numbers. 21.10.2010 1500m 6:15 4.11.2010 800m 2:56 6.1.2011 1500m 5:43 13.1.2011 800m 2:40 20.1.2011 800m 2:39 27.1.2011 1500m 5:45 10.2.2011 1500m 5:34 5.3.2011 800m 2:36 6.3.2011 1500m 5:20 10.3.2011 800m 2:40 genie also managed a classy road relay leg in before having a stressy setback, close enough to nationals to put her stellar season at an end. genie won't be at nationals, but once again there is no limit to the potential of this gem. the first chapter in a book many wouldn't want to put down...and a book not to yudge by the first line best wishes geniexx

missy trained extremely hard over the winter. i managed to sneak in a few runs with herself and the other 2 muskateers. it was missy i was racing up some power hills when i realised my peroneal tendons were completely screwed way back in september. on another hill session i remember how hard that heart of hers was beating. getting her form lexified took her to a new level. she finally had a running technique that matched her athletic physique and talent, was able to apply much more force into the ground and the results came big time. missy worked really hard over the christmas break, had a very happy new year celebration, did some long runs and long intervals sessions, found that athletics/life balance. missy had a fast streak in the new year 6.01.2011 1500m 5:35 13.01.2011 800m 2:37 20.01.2011 800m 2:39 then a heel issue (the 3rd heel issue of my friends, a lesson there for all of us) missy is going to brisvegas, but only as support for all of us good luck on getting on...

a tribute to the most colour coordinated athlete I know. Had the matching Boston Marathon 2011 shirt, shorts and shoes well before the race was won. did i mention one of the most loveable as well? gt had a stellar winter. a series of smashing times at bbq steaks, some awesome paced efforts on thursday nights and a streak of form early in the season. for me a highlight was in training breaking 5 minutes over 1500m and quite a few a whisker over. gt took a small holiday to spain which delayed his progress a little. when he got back to race weight had that streak of form I spoke of. 14 October 800m 2:24 21 October 1500m 5:02 28 October 4x1500m relay with me 19:32 4 November 800m 2:23 11 November 2010 1500m 5:00 a very festive season, a heel issue and finding that elusive athletics/life balance slowed gt over the latter part of the season and chose not to go to brisvegas. has the talent to win medals at national level, especially in his pet event the 800m. we haven't ...

Very windy today, on track for some strides and a couple of paced 600m. First effort paced@ 70sec per lap for sk+cougar, next@ 90 sec per lap for psw. kt a niggle, only a couple of strides Out to the bushes for a warm up and warm down. Then to coffee, sitting outside all rugged up. Vets XC handicap tmoz, only a tempo for the Brissy bound.

Perfect conditions for the last night of track. Still, cool, big field in the 5000m. 1500: sk 509, nym 523?, ks 615? 5000m: sb 16:07 88.7%, jbhifi 18:58 76.9% PB, kt 20:17 77.5%, h 20:45 81.6%, psw 21:13 85.3%

How cold? Thermal layer, vest, fleece, buff, glove, dog, ...so cold the chattering teeth...one bright ray...bella learns how to handstand and pee at the same time...learn that off spanner a boy dog....comical sk+kt 5x300m, approx 40sec recovery, very quick times in the cold psw+tush both 2km..100m 0n 100m off

Chilly and windy on the track, dark as well. Cougar was there early wearing only a t-shirt. Some 200s for her...given the strength of the wind we changed from 300s to 200s as well. Paced ks, then k 5x200m with 200m trot recovery. ks all 43-44 k 35,36,33,33,33

sk + kt 6,5,4,3,2,1 min on, 1 min off on the xc trails at stromlo. Had to delay session by a day so they can fit in more shopping:-) Of me: Lazy today, lifted 291 pavers yesterday. All I can manage is a ploddle with the dog. Paris Roubaix on tonight, already have the bed set up in front of the tv. Check the size of the courgette grown in Arenberg near the famous cobble sector Wot? A poster near the railway crossing before entering the forest. Damn I missed it. Douchy les Mines had a giant picnic on 13/6/2010. Minnie Masters with le velo on cobbles

Out at stromlo, almost all of us (k,psw,tush,sb,vh)long intervals, 1 minute recovery between efforts, all whole or part there of 6,5,4,3,2,1 minute efforts. H 3km with 200m break trot every 1km lap. Of me: 6,5,4,3,2 minute efforts@5km/10km pace. KM in last 7 days=103 Weight=Race Weight + Tomato&Cheese on toast with flat white@Tilleys.

PSW takes 13yo W55 3000m record 1223 from the famous Ann Young H chases K Sgate for 3000m, herself another all time PB 1152, (second time 11:52 this season) K Sgate winner GM3000m series from H KS 800m 304 Cougar 800m 236 200m 30.7 sb 3000m 926 In Melbum, KT SK need to bribe to train, some intervals, some stories, some fun In Yervis Bay L&P 39+ 10km, now also in Melbum go the doggies

On bike path, kt & sk 5*300m, 45 sec recovery.. Kt total time 4:58 sk total time 4:40...well done:-) Meanwhile at Stromlo: ks 5x300m 100m recovery cougar + sb 10x60m 10 sec recovery, 1 min break, 5x60m...got the heart to max out at 190...theoretical max 170 pour moi tush progressive 3km (each lap quicker by 30 sec), last lap 436 psw 4x600m @24sec/100m 400 walk/yog recovery H+sb 3x600m @24sec/100m 400 walk/yog recovery with the fine company of yack, teiya and gabe for two laps

Only three of us tonight, all tired from W&GFR yesterday. KS only strides and diagonals on the grass x 10 K a paced 800 in 2:39. Quite a sea breeze and on the chilly side. sb 5x300m, total time 4:08, 40 seconds trot between each effort. Started taper, 115km last 7 days. Weight=Race Weight

Trot to the lake and back with Bella in support of the girls. Perfect morning, 5.15km out on the bike path and some grass, slightly longer course due to Floriade garden beds being prepared for spring. For the warm up, Genie aka Learn2Move Fitness & Training guru, leading the masses to a happy sweat. In the race all the girls excellent, Nym (2027,W35-39 2nd), KT (2037, W45-49 1st), Cougar (2047, W40-44 2nd), H (2053, W50-54 1st), PSW (2205, W55-59 1st),K (2156, W25-29 6th) VH (23s), KS (2433, W55-59 2nd)...legends...how many times on the podium?

Beautiful crisp morning, dew on the grass, kangaroo, balloons in the sky, track closed for 24 hour walk for life, out at Stromlo XC Circuit. Women and Girls Fun Run tmoz, all in (9 of us)for an easy session 2.5km loop, 100m on, 100m float. In the afternoon, different location, Regatta Point by the lake, dragon boats, 4km on path by lake. sb 3:16/km,jbhifi 3:45/km Historical Results for sb 2011 1st 13:04 3:16/km 2009 1st 13:15 3:18/km 2008 1st 13:20 3:19/km 2003 7th 13:59 3:29/km KM in last 7 days=124 (start taper after tmoz)Weight=RaceWeight