Secret Blog for Killing Track and Parkrun PBs

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.