Secret Blog for Killing Track and Parkrun PBs

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

http://www.youtube.com/watch?v=mIIvsNBXhac

A quick jog in the morning, then 7 hours on the peage to Hotel Roissy CDG Paris, in time to watch brave Cadel on tv in the time trial. Save a calamity Cadel will be on the podium in Paris for the third time. On top the podium? I believe, I hope, proud of your process Cadel...bravo Cadel...

How is today going to play out today? I have no clue. Just looking at the paper, remembering that all the riders will want to conserve or take a maillot today with the climb over Galibier and final ascent up Alpe d'Huez, here are some thoughts. Garmin lead Leopard and AG2R by 10 minutes. They will want to get as many over Gaibier as possible. Also Hushovd needs points at the late intermediate sprint. Joining him will be Rojas and Gilbert (points). Vanendert and Sanchez will attack on Galibier to get maillot point rouge. Basso and Cunego will be marking each other to be best Italian. F Schleck will attack today on Alpe d'Huez. A.Schleck will mark Cadel and attack if he makes a mistake. Cadel will mark everybody. Voeckler will clng like a limpit. Wot about me...one hour jog, easy 30 later...heart will be pumping...racing starts soon:-) The weather is fine, maybe a shower later. Go Cadel

Before watching the Galibier stage on the tv some long intervals on the bike path at Ugine. 10,10,2:30,2:30,10,10 minute intervals (45:00 all up) with 1 minute recovery, approx 18km covered in the 65min session. Raining in the valley, warmish, 6 degrees on Galibier, no chance of snow settling...glad to be on the bed in the motel. Big day for Cadel, he has two riders in the early break, a strong man and a climber...it will be on for them all today. Cadel will need all the help he can ger. Let's hope it is into a headwind to keep them all bunched together. 12 weeks covered on this journey in France so far 11000km in the car and 1500km on shoes. 130km this week. Back to the tv...village deparr on France3 has just finished...en direct after the publicity:-)

More snow and thunderstorms overnight, rolled down the hill to watch the depart and collect some free munchies. Only a lazy 30 min jog, more after the tour on tv. After the depart a drive to Bourg d'Oissans, considered the options, then on to Albertville, etap hotel. Earlier in the trip we spent some time at Galibier and Alp d'Huez to give us the option of skipping some stages to get us to Paris without rush. We have reserved seats at the finish in Paris on the Champs. No more camping in the car:-)

This morning an hour run with 8 x 30 sec, 30 sec off power hills, later a quick passing cold front dumped white stuff all around, back to sun again well before the caravan and riders come through.

Camped high above gap on col de manse today a long hilly run on a tour rest day, they climb this summit tmoz. If you remember lance ride through a field when beloki crashed in 2003 this is that hill.

Woke early in Montgailhard, night spent in a quiet pique nique stop, near quiet lane, undulating, only 3 houses, 2.5km long, cows, mountains, forest, neglected pastures...same lane 4 years straight...a favourite. The intervals 6,5,4,3,6 minutes on, 30 sec off. Then drive to Montpellier, the tour finish, will watch live and on tv just out of the city, in the vineyards. Today my friends the pancake run at stromlo 5km kt 2nd overall, sk 4th overall, genie back running quite fast...see you all in a week or two:-)

Yesterday and today a run three km up the mountain to the summit, then along an undulating xc ski trail to a more peaceful summit, this one the sound of cow bells, not a rock concert. That is the way of summit finishes in the tour. The most exciting, noisy, dramatic, colourful of all the stages and if you choose there is always somewhere more quiet and peaceful.

Pique nique

Twice climbing Tourmalet yesterday, 4 times in 2 days. Felt great to have a 20 minute warm down near sea level just before dark. Fun day watching the tour yesterday. Tried to get on tv but I did not succeed. Broke the rule of heading off the mountain same day...took 4 hours to go 17km, some walkers beat us down.,.no regrets really...pizza made up for it even if dinner was at 10pm Today miss the stage, watch on tv. Road closes up the next mountain of Plateau de Beille later so no other choice. The run today near Foix. 6,5,4,3,2,1 min intervals 30 sec recovery.

Made it up the mountain, no worse weather up here, rain or mist or some alof sky temperature wot is expected of 2100m asl. Last four tours have included tourmalet, easy watching with plenty of atmosphere. Today watching the stage live on the car tv, lying in the back. One run done up the mountain already, another after the tour. Same run every time, 3.5km up with 300m climb to the summit.

Watched the finish of the tour in Carmaux then headed off for La Mongie high in the Pyrenee but never got there...thunderstorms, rain, spent the night in a roadside rest area watching 4 hours of 'Almost the perfect dinner'. No second run. Today hoping the weather clears off enough to go up the mountain...if not I am afraid it is more shopping and coffee.

Rest day for Tour de France. From the finish yesterday an hours drive to Mende. Stayed here last year during the tour. Good shopping, tranquil camp ground, McDonalds for internet, excellent sports store...I need more shoes. This morning along the most quiet and flat road I know in Mende...and that was undulating. Tomorrow off to Carmaux for the stage finish and if the weather is fine in the mountains on to La Mongie to pick up the tour there when they come through.

Another hill top finish for the tour another hill to climb during the morning hour run. A steep one, should be am exciting finish. I expect some crashes and the break not to get caught today as roads are wet and tricky.

It is possible to live off Tour de France if your diet includes lollies, biscuit, chips, cake, nesquick and beer shandy...all is free, just keeps getting thrown at you

Run off mountain to lac pavin, rond du lac, ascent of final climb in tour stage in time trial mode, 7:20. Now to wait, will cadel be in yellow tonight? Go cadel!

Stage 6 in 2008 @ Super Besse I chase Cadel up the hill around 500m to go yelling 'go cadel'....first time I make the tv...see if you can find me in this grab from the SBS dvd.

At Super Besse, still 40 hours until the stage finish, how many camping cars?

After watching the riders pass Mont St Michel a 7 hour drive to Super Besse, broken only by watching the riders finish in Lisieux on the car tv. Arrival time was 845, a short run (only 40 min yesterday), a pizza, some tv and wine. This morning long run off the mountain to Lac Pavin, volcanic lake, around the lake and back up the mountain. All up 80 min, another 40 this afternoon. Tour finish in Chateauroux today, will watch on tv, finishes here tmoz, plenty of time to check out the shops.

The jelly beans and St Michel cakes didn't make the shot, delicious:-)

On stage at base of the famous Mont this morning. Warm up jog to the Mont and return earlier. Big day travelling after the caravanne and peloton pass, driving to Super Besse, missing the stage to Chateauroux, a sprinter's stage we have been to before.

Water

Le plage

Yesterday more hills up the mur de bretagne from both sides. Today at the beach at frehel waiting for stage five to finish. Two nights here. Run this morning along the beach never wanted to end. Every corner a new sight, the town a postcard.

This evening a time trial up the hill me brittany, 2km 10% first km 4% 2nd km, from start kid on bike decides to race me very close but kid smoked me in finish straight me straight to hospital :-D

Found a rough as guts, sand based athletics track at Redon, 2 x 1600m, 1 lap jog recovery, about 5:20-5:30... Long day. Woke up right in the middle of Les Essarts, camping cars everywhere, concert in town evening before, then fireworks (remember the sun doesn't go down until 11), then the ones who drink with a bugle in their mouth wander home, then the sun comes up at 4...not much sleep for one inside a petit camping car. Running at 6am, the workers a still putting the barricades up, queue outside the boulanger for baguettes, one man carried 20 home in a basket, 62 min before I have the location sussed....yoghurt and baguette with cheese tomato mustard and loads of pepper is brekky. Next for a nanny nap. Get the blue sun hootchie and pillow, put it under a tree on the course, watch the people and riders warming up on course, a team time trial. Then the caravan...all I want is snacks...instead I get 2 t shirts, hat and magazine. More baguette for brunch... Back to the car, get tv on

One hill interval to blog, 500m up the finish chute day one tour de france. Two months, nine weeks, average 120+km per week, same as last year. Easy week this one, when i feel light on the toes will step it up again. City2surf not far away now, a race:-)