Secret Blog for Killing Track and Parkrun PBs

Only me and Emma this morning on the grass. The set 4x100m, 2000m, 1000m, 5x200m, all with longish recoveries. Think I've done enough now to start 2013 were I left off in 2012. It's been a good mental break. Depending on the weather it will be either 800m or 3000m/5000m on Thursday. Will start 2013 with a long run tmoz. Happy New Year to you all.

An early morning trundle at the track. Warm up, 4 x 100m, 1600m @ 5000m pace (5:04 or 15:50), 200m, warm down. Second run later in the afternoon keeps the 120+km per week chugging along.

The Pennington Series Race 3 final race in 3 weeks, all to be decided then...Kathy (2nd after two races), Emma and myself on the track for the first session post-Xmas binge. As expected not great but consistently good from all three. The set: 4 x 200m with 200m jog recovery, 2 laps walk, 600m chasing start. 200s: Kathy 3:04, Emma 2:24, Me 2:12. 600m: Kathy off zero (2:24), Emma off 42 (1:54), Me: off 54 (1:42). Start positions were finish placings, we all chased hard. Felt awful yesterday, another insect bite, this time a redback on the finger. Only 7km for the day but 120km+ for the week. A much better health today, still 120km + for the week and 17km in two runs. Will try to stay out of the garden tmoz.

Back from a wonderful Christmas break and lots of running. Ran twice every day but no speed work, accumulating over 120km in the last 7 days...my first big week for a while and a few more to come. This morning a session with the Tuesday girls +Geoff +Emma, post session KT and SK showed up. The set varied, three of us did 6,5,4,3,2,1 minutes on, 1 minute jog off. Helen ran very fast and Emma also on a hot 1km effort. Will keep the high volume going until the last week in January with as many 10km specific sessions as possible.

Started the holiday journey at 4:30am with a 20 minute run from home, water the plants, then away by 5:45. 40 minutes into the drive some bad things started to happen with my health, went straight to the nearest hospital. It took 5 hours for the problem to go away and underwent an ECG and blood test. They wanted to keep me in for another 8 hours, mostly because the didn't understand how a 50yo can have a resting pulse of 37!! My best guess was an insect bite as I watered the garden in thongs. Not a trouble since. On top of the 20 minute morning run another 40 yesterday afternoon. This morning 20km along the river with Bella, punctuated by a coffee and assorted bakery product in Bright. (did Beechworth Bakery yesterday on the drive down). On Saturday morning only 5 turned up for running: Roger, Tori, Emma, Keith, me. We did 1000m (3:01), 300m (51), 200m (31) with 1 minute recovery. Courtesy of the hospital...my updated blood values Date........Haemoglobin....Haematocrit....Retic...

No more work for 11 days:-) The three of us head down to Bedaki Cottage in Wandiligong (near Bright if that helps) to be lost and lonesome for Christmas...really looking forward to it. We spent time there in 2008, 2010 and now 2012. Poor Bella has to sleep in the big room at the bottom of the ladder as she can't climb (or can she?, I remember she cries at night poor thing). Minnie will have to remember to pack the mtb as we have a new toy to capture our memories. Here are some memories from the 2008 toy. Merry Christmas to you all xxxooo

Last night the traditional end of year ACTVAC track event, full of novelty races and festive spirit. The weather perfect for the occasion, very warm in the sun, no cloud, a nice breeze and loads of happy people out there. Of me: I took part in one novelty event and one 3000m effort. The novelty guess your time 2000m with no watch I won. Guessed 8:00, ran 8:00.76. Not too hard to do when I pace my friends all year at that pace. Thanx for the bottle of McLaren Vale Shiraz, it was delicious. The 3000m I had an all out effort, only an 9:32 run. A few too many on the track making life a little slower in lane 2 and four parties this week putting on 2kg making it a little heavier as well:-) Keith worked hard in the 5000m 18*, KT a return to form in the 3000m 11:47 After having an easy few weeks without volume it's time to gear up again for 2013. Will return to racing on January 10 with hopefully an ACT M50 mile record. January 31 is the ACT 10000m championships soon followed by th...

Final session before going back to basics. Hot and still conditions...ideal for running quick. I paced Emma (21s), Helen (24s) and Maria (23s)for as long as they could suffer before doing myself (18s). The minimum was 1000m, maximum 1600m. Emma and Helen spot on, Maria way under, me quicker by 2 seconds. Later Yelena 1000m, 300m, 200m with 1min recovery. We did a few lazy 200s in a short set (2-5 efforts each). Not sure of the weather on Thursday. I have options of 2000m, 3000m or 5000m. Whatever I choose it will be 100% effort. See what comes of it.

Lined up for what was to be a crack at a 5000m time with 4 others, all of whom were doing 3000m. 30 seconds before the start the rain began again. Sat on the slowest runner from the start, aged 14 and running consistent 73s for the first 3 laps, me hanging on for dear life. As each lap went by the shoes got heavier. By 5 laps there was a 40m gap between the leading 3 and us two...then one by one they all slowed then stopped leaving us two to finish it off. With two laps to go I committed to only 3000m and tried to lift the pace. End result was Joel 9:24, me 9:27...not bad in the conditions but 5 laps short of 5000m.

Over 30 degrees and low humidity for the start of race 2. Giving Kathy 2:35 head start is a little daunting. I had to un-lap myself first (took 1000m to do that) before chasing her down. Last season I only caught her in the home straight so couldn't leave anything to chance. This time around it was 600m to go (I started very fast), could afford to take the last 600m not so hard. 9:35 for me, 12:42? for Kathy and a season best. 3rd place to KT, 4th place to Phil. After 2 races Me:100pts, Kathy 98pts. Final race is an 800m in the New Year. Kathy would only need to beat me by two places to take the series on countback...it's not over yet. 800m: Maria 2:51, Helen 2:54

Most of us the same set 8 x 200m with 200m jog recovery. Was to be with the wind but the easterly came in just as the set began... too late to switch. For me 35,34,33,33,33,33,33,32.

Well you never can take life for granted but I am counting down the days of athleticism to the end of 2012. The plan: Tuesday 11 December...short intervals, no more than 1500m in effort Thursday 13 December...collect Pennington race 2 3000m handicap, maximum points, minimum effort Friday 14 December...5000m with Athletics ACT at the right time of night with the right weather? maximum effort Saturday 15 December...probably only 200s set Tuesday 18 December...short intervals, no more than 1500m in effort Thursday 20 December...5000m with ACTVAC at the right time of night with the right weather? maximum effort...that'll do me for 2012

Decided yesterday to do this run for social reasons. A few of us gathered in the National Museum (new start) and flogged ourselves up to Black Mountain tower. At the top was fruit salad and juice (buns and soft drink as well but I tried not to look at those). Most of us won a voucher or some lucky draw prize or both. Then we ran back down the mountain, looked for Helen's lost car key and finished up with coffee. Emma was 2nd overall females. I was 3rd overall male, a step behind 2nd. From the base of the ascent: Total Distance: 2.70km -- Starting Altitude: 570m -- Finishing Altitude: 810m -- Average Gradient: 8.9% -- Elevation Gain: 240m

Only three on track today, others on the bush tracks doing 5 x 3 minute intervals, 1 minute recovery or taking it easy. Black Mountain Challenge on tmoz. On track: Group 1: (Helen 2:43 and Maria 2:37) 4 x 200m, 200m jog recovery, add the times. Two laps walk, then 600m chasing start. Group 2: (Me) 1200m (3:46), 300m (47) with 100m walk recovery. Two laps walk, then 600m chasing start. 600m: Helen scratch, Maria +6sec, Me +26sec. I caught the girls with 100m to go who finished together. Me (1:43), Maria (2:08), Helen (2:13)

Paced Keith to a 10:34 equal PB today. Dropped him off with 800m to go, me running the last 800m in 2:16 to finish under 10 mins. Not bad conditions out there. Roger and Helen both showing some good form. I had to trot off to a dinner by 6:30 so didn't see the Higgins 800m. Phil 1st, Kathy 2nd

Almost everything went as I anticipated yesterday...cool and very windy with not even a grandstand for protection. Put on a positive head. Went with the leaders for 4400m, only taking twice into the wind. I survived an extra 2 laps than eventual 3rd place. Last 5km we all ran on our own braving the elements in solitude. 32:44 for the winner, 33:18 for me, similar gap to third. All up very happy, move into 2nd in the rankings provisionally.

Tomorrow another trip to Melbourne for the Zatopek 10 Lower Grades meet. C/D grades goes off first (630ish), around 20 starters and a cut-off of 37:30 including 6 females. My race following that with 13 starters. A quick check of the entrants shows one or more quicker than me, one or more around the same level. Most closer to the 37:30 cutoff. It's gonna be cool (15-18 degrees) and windy (20-25kph). I will get some help from the quickest runner if I am prepared to go out hard. The goal: It's all about world rankings for 2012. This is what it looks like at the moment. I have an unsubmitted 33:36.5 from 16th Feb which moves me up a spot. Anything better than 33:36 would be great. Sub-33 is the season goal and chasing the M50 Australian record of Ronnie Peters.

With the handicap Higgins 800m on this Thursday a chance to do a short session for those who might run. The set: 4 x 200m with 200m jog recovery add up the splits. Two lap walk. 600m time trial with chasing start based on 200s. Set 1: Me 2:08, Emma 2:22, Maria 2:37, Helen 2:47, Kathy 2:57. Based on that Kathy off scratch, Helen 7 seconds, Maria 14 seconds, Emma 25 seconds, Me 35 seconds. 600m chasing start: Kathy the winner and the others all showing the short speed is slowly coming. Of me: 2:08 & 1:39 means I would be flat out doing around 2:12-13 at the moment. Still some way to go to my season goal of 2:06 but I will have a crack at a quick effort in February.

No results as yet. Will post here when they come through. The only race I saw was the 3000m, I blogged me last night. Kathy and Helen very good in the conditions. It was HOT. My weight went from 57+kg to 54.4kg in under 2 hours...and the track was so soft I felt like I was sinking in it. From memory Helen was 12:37, Kathy 12:50. Excellent efforts in those conditions. Of me again: I put positive head on before the race. 3:06 1km, with 2 laps to go only had to run 2:30 for the last 800 to do sub-9:30 but the HEAT, dawdled the last lap in 79. It was another 40 minutes and a whole lot of ice before I could jog home...not well. Prior to the race had a cold shower and ice bag on the head in between strides and right up to the gun. Oh almost forgot 124km in last 7 days...really should not complain. Today only 40 minutes in the bush. Still hot in the house...such is summer.

33 degrees, 3000m, 9:38, fractured heart? plausible

Could see the likely thunderstorms eventuating this afternoon so ran to work this morning just in case. When I saw the rain on the radar at 3:35p I left work and ran to the track. Did 4 x 100m plus 8 x 200m (35,34,33,32,33,33,32,32)with 200m recovery jog, the last 4 intervals in light rain. By the time the others arrived it was pouring and with some lightning and thunder. I watched them complete the same set from the dry shed. Shortly after they finished the rain eased off and I was escorted part of the way home by Kathy and Helen. In total almost 2 hours running and 23km. I only have to run 10km tmoz to take me to 120km for the week. Will average that 10km distance until next Tuesday when I will only have 70-80km in the legs for the week. Will probably only run the 3000m on Thursday...not sure how hard I will make it hurt, the forecast is 33 degrees.

The final race of the 2012 series yesterday on testing courses near Mt Ainslie. The winners of both Thomas and Frylink courses decided, presented (almost) along with King and Queen of the Mountain. The Winners: Thomas Long Course Maria 2nd Queen on the Mountain Maria 2nd Age Standard Frylink Short Course Gary 3rd Point score Me 1st Age Standard Me 1st King on the Mountain KT 3rd Queen on the Mountain Minnie an honourable 4th in Queen on the Mountain Thomas Long Course Of me: Didn't race yesterday, rostered on as co-director (aka trolley pusher). Hit the ground running after last Thursday, will be a top up 120km week followed by a quick taper prior to the Zatopek lower grades 10000m in Melbourne next Tuesday.

Just three of us on track today, the rest in the forest doing 5 x 3 minute intervals, 1 min recovery. On track Garry the rabbit. Keith and I a step down. Keith: 1000m (318), 600, 400, 200. Me: 1200m (3:34), 400m (70), 300m (49), 200m (30) with 200m walk recovery. Completely recovered from the 5000m on Thursday, felt very good out there today.

Big journey for such a short race but well worth the effort. The typical stiff breeze was blowing off the bay. That was negated to a large extent by having fields of similar standards in each of the 5 graded races. Having said that, those who spent too much time in the wind usually paid for it later in the race. Sophie Barker won the women's race after trailing for 4800m. Liam Adams didn't survive his own kick down with 4 laps to go coming up short in the A grade mens. The C grade race was tightly bunched for the first 2km. It got stretched out into a long line when Robert Schwerkolt took a big turn out in front, split into three bunches, then individuals or pairs over the last 3 laps. 3000m split was 9:30+/-, depending position in the train. Of me: The legs felt awful all day. They clearly hadn't recovered from the 3 races on the previous Thursday and the following training sessions. I felt terrible during the warm up but once the race got going they were OK . In fact a ...

The hard core gang out there this afternoon in a nice weather. I actually did less than the rest (I missed the 500m deliberately). Helen also fatigued from the one hour. The session 600m,500m,400m,300m,200m roughly 1-2min recovery starting just undercurrent 1500m pace, then kicking down. Best on track today Maria (totally on fire) and Tony. GT600 - 2:01.97 = +1.97s 500 - 1:40.61 = +0.61s 400 - 1:17.89 = -2.11s 300 - 0:56.19 = -3.81s 200 - 0:37.52 = -2.48s 200 - 0:35.17 = -4.83s 100 - 0:16.10 = -4.90s Of me: 1:46,68,47,31...the legs very heavy, not sure I will get up for Thursday. Might have to resort to all the tricks. Start lists for the Victorian 5000m have been published, I watch the C grade video last night and pre-planned my race. Will go with it all. Only jogging and rest until then. The plan: Hang back for the first 800m, 1km 3:05-3:10, 3km

Haven't run over the mountain and back for a while but did so this morning. 18km in 85 minutes, a similar distance yesterday. Have dropped 1.5kg in weight in the last week, mostly through not eating two sushi rolls for lunch. I miss them habitually, I think the shop assistants will miss my punctuality and repeat trade but it must be done. Only have 1kg to go to be at race weight. Weather for Thursday evening in Melbourne now forecast to be a whole lot better. Starting to gaze beyond the Victorian 5000m Championships and beyond. Looked at the track programs for December. I may get two more cracks at a fast 5000m, only one at a fast 1500m before years end.

A large bunch out there today. After a 6km warm up the group split between track and bush trails. Bush trails: 5 x 3 minutes hard, 1 minute jog recovery for those who didn't do the one hour on Thursday. Track: Either 4 x 800m with 200m walk recovery at 3000m pace or a step down 800m (2:40), 600m (1:55), 400m (67), 200m (31) with 200m walk recovery. Of me: Step down from 800m except 2nd effort was 800m in 2:32 not 600m. Recovered well from the efforts of Thursday. No soreness, just a little fatigued, especially yesterday. Will try track again tomorrow to see if I can get a better session out. Next stop is Victorian 5000m Championships at Albert Park on Thursday evening. Weather doesn't look great but hoping for something better than 15:55, aiming for 15:48 or better...we will see. On Tuesday a lactate session to top things off. Also aiming to shave off 2kg by December 4 and the Zatopek 10 lower grades makes things complicated. Will not be able to back off the volume until aft...

Meet started with a Geoff Moore 3000m. Haven't checked the BOM but it felt very humid. Yelena did another PB of 14:37.77 taking 7 seconds off her time set a fortnight ago. An hour later the Pennington handicap 1500m. Jack was there just as Geoff was to watch his racesake. Kathy ran a season best of 6:01, held off all the boys bar one. Very much in the running for the overall. Keith was third across the line despite a niggle, around 5 minutes. The Hour run conditions were just about perfect with the wind having died down and no sun. The field no too big. Helen got closer to Anne Young's W50 record but just short again. Very brave running. Anne still hold both the W50 and W55 ACT records. Jodie looked quite smooth and mixing it with the boys Of me: 10:08? in the 3000m, caught Kathy in the 1500m handicap with just over 200m to go making it full points in the first race of three, the Hour took exactly an hour. I set myself the target of 17km which would give me a new Australian...

Most of us the same session today...7 x 200m + 100m with 1:1 recovery (33sec for me, 45 sec for the girls, gt did a set of 300s in the high 50s, not much more than 60. Yelena 1000m, 300m, 200m with 1 min recovery. Total time = 6:35 keith 2x200 (37-38), 2x300(57,53;53,51)twice if that makes sense...i know it does not:-) A slight niggle in the hip today and quite tired, probably on account of sleeping in the garden with Bella last night, tent style.

A long run this afternoon, my first in a while. 85 minutes or 19km on the bush tracks of Aranda and Mt Painter. Aiming for a solo top-up week of 120km before the Melbourne races, mostly to lose some puppy fat. Track this week a bit of a funny one...two trophy races and an Hour run. Race 1: Will use the Geoff Moore 3000m as a warm up for race 2, around 10:30...Race 2: Pennington 1500m handicap. If I am to beat the girls this year I need to win...Race 3: Will be aiming for an Australian M50 Hour record, 16.9km which is just a little longer than the ACT M50 record. The other reason for the long run today, I can have a fluffy Wednesday in preparation. City2Sea: Minnie did 69:33, 16th of 395 W50...it was 72:58 on the hilly and windy City2Surf with an illness I did my best to hide from...roughly a similar performance and a qualifier for red group hopefully in the 2013 City2Surf although the bar keeps moving. On the bed: and In the garden...

Track meet at the AIS this weekend, did the morning session on the Bruce Ridge trails. Out and back twice, the second lap included 5 x 3 minutes hard with 1 minute jog recovery. Brunch today was close by at Seasalt Dining. Minnie in Melbourne this weekend for City2Sea 14km Fun Run. We both did last year, Minnie doing as punishment for me racing on my own in Melbourne so much :-) Good luck. I will be down in Melbourne next on November 22 (Victorian 5000m Championships) and December 4 (Zatopek 10km track B grade)...chasing improved world ranking times for M50. I will also chase the 1500m here in Canberra. Just need to get in the right races. When I exhaust my opportunities for 2012 I will go back into base training to set myself up for Easter and the Australian Masters Athletics Championships here in Canberra.

The shortest track meet I have done. Found myself showered and on the couch by 6:35. Jogged to the track from home and back. Warm up of 4 x 100m, 4 x 200m (all in 31) with 200m recovery, 4 x 100m. 1500m: Helen 5:55 (season best), Roger 5:59 (season best), Kathy 6:10 (season best), Yelena 6:47 (pb)...all that on a windy afternoon. Of me: 4:30 exact, 5 seconds faster than the relay, even paced at 72s. On the way to sushi at lunch Tuesday I jogged across the road with my tender shin, had to stop to give way to a turning truck...immediately had a shooting pain from the shin, all the way through my thigh and into the left hip. When I got back to work did the hip stretch a physio once told me not to do and the shin pain went away. I was able to jog 6km nearly pain free that afternoon, completely pain free yesterday and today...thus back on track. Thanx god for that truck.!!

Went to the AIS with Bella, had a watch over Helen and Yelena. Maria and Kathy did later...all were going well. Helen: A long distance step down to 400m. Looked pretty good out there. Yelena: 1000m, 300m, 200m, 1 min recovery total just over 6:30 approx. Wait and see what comes on Thursday if it's not washed out. Maria & Kathy: 5 x 300m, 1 min recovery...Maria under 22s which is on the money.Wait and see what comes on Thursday if it's not washed out. Of me: Jogged 5km, much on the grass...prepared for a week of not much:-)Let it rain

I don't have many, sore left shin muscular, can walk no pain, rain on the way, good time for a chill and some self therapy:-)No running until further notice...

Took an overnight stay in Sydney with Minnie, continuing the program of 10km road races leading up to two races in Melbourne on track in a few weeks. The last 4 days included track races on Thursday and Friday as well as today. Wasn't sure if I would be up or down today given the workload...today for the first 5km the legs were up. Cruising in a pack that contained places 4-9, felt as if I was floating along. The morning warm and with high humidity (93%), not enough fluid in the system, turned a corner onto bitumen baked in warm sunlight and the wheels fell off. Splits: 4km 13:17, 5km 16:23, missed the drinks station soon after...3:45, 3:28, 3:45, 3:45, sponge at 9km 3:25= 34:32. 14th overall, 1st M50+ Minnie 49:53. 5th W50+ Really enjoyed the day, especially after race at Tusmo back in Canberra.

A cool night, a breeze or wind each lap in the back straight, not too bad for running. Some quickish times for so early in the season. Philo won the prize. Mel a new PB despite no speed work, just the base 11:28.14. Steve RJ 10:31, Jeff Grey 11:00 Of me: No complaints, another 5 seconds off my ACTVAC M50 record, although quite a bit start stop and not a few elbows, argey bargey. First 1500m in 4:42 made it seem like even paced but it never was. Last lap was another 69 which saved the run for me...9:25.93

3000m Geoff Moore Series: Very windy for the early races. I used as a warm up for the 4 x 1500m relay. Yelena 14:41 a big PB after only 3 sessions, Helen better than a fortnight ago, Roget, Emma low 12s looking very sharp, Kathy just over 13. 4 x 1500m relay: Keith and I did our best to cobble together an M50-54 team to set an ACT record. Found Mick Leahey and Rod Lynch, all in ok form. As it was sliced 20 seconds off the old record. Of me: 3000m 10:20? and 1500m 4:35?

Two warm-ups this afternoon, a seasonal storm with lightning and rain that seemed to circle the AIS track in a pink glow. Hadn't rained for weeks! The session in reverse, so bad is my memory. Keith: Very tired on the coast, day off tmoz GT: 5 x 300m 55-60secs Jodie: 3 x 800m, 200m walk recovery at 3:50/km pace (pacing by moi) Yelena: 3 x 800m, 200m walk recovery not timed (pacing by effort) Maria & Helen: 5 x 300m, 100m walk recovery, Helen mid-high 60s, Maria low to mid-60s Heidze aka rain godess: Good to see you back on track:-), some strides 100m-400m Me: 5 x 300m, 100m jog recovery, all in 51 seconds.

A cool, sunny morning for the final race in the King of the Mountain series, although barely a hill in sight:-( I was absolutely flat out to come 26th from group 47 in the Frylink course, although I could see some of my friends in the distance. That's my last XC handicap for the year, helping out next race. Results: Frylink 3.8km kt 84.5%, gary 75.8%, sb 93.6%, garry 60.1% Thomas 7.6km Minnie 74.2%, Maria 87.0%, Roget 61.2%,

Perfect weather for training...cool, sunny and no wind. After 6km in the bush on the track 1000m, 800m, 600m, 400m, 200m with 200m walk recovery between efforts. For Yelena 2000m, 1600m, 1200m @ 5:05/km Our set: Emma, Keith, Lance and SB with Kathy on her own. Everyone working to their own pace which was quick today, something between 1500m and 3000m pace. Of me: I had 3 very speedy rabbits to chase: 1000m 2:59, 800m 2:24, 600m 1:48, 400m 67, 200m 31. That's my best set this season...in terms of both speed endurance and basic speed. I should be able to break 4:30 for 1500m and 9:30 for 3000m now. I have had a niggle in the shin since 2km into the 10km in Melbourne (that's what happens when you can't warm up before a race). I've got through by reducing volume and lots of massage and stretching. The worst is over now although the self therapy must continue. Tmoz cross country handicap. Next Sunday Run4Fun 10km in Sydney. Not sure about Thursday or Friday racing on the ...

What do you do in gusting 45-60km/h hot winds? All I could muster was 7 x 200m with 200m float recovery. Started at 40, got to 37 next effort, then nothing below 36. Half into the wind, half against. Had to get the session in before doing track duty. Not a great night for fast times except the 60m, rocking tail wind. Emma 5:25ish impressive, however my highlight W75 4 x 100m relay new Australian record by a whopping 9 seconds to four lovely ladies.

Maria and Helen: 1000m, 800m, 600m all below 24s or 4min/km Kathy and Julia: 1000m, 800m, 600m all just over 25s or 4:10/km Yelena: 1000m, 800m, 600m all just under 29s or 4:50/km SB: 1000m (3:05), 800m (2:25), 600m (1:48), 400m (69), 200m (32) All sets with 200m walk recovery.

For most still recovering from Melbourne some slow running (or walking). For a few of us 5 x 3 minutes on, 1 minute recovery, quite hard for me and easier for some. Brunch was at Tilleys, polling day with news crew, voters and politicians as we arrived. Keith did his session at the pie shop in Bemboka:-)

Is every stick a brown snake? I have yet to see one although I know they are there lurking...'everyone wants to eat me', the snake thinks as Bella jumps into the murky stream. An hour today of running, a huge weekend ahead, I am on duty next Thursday at track, meet director of all things...gives me a chance to flog myself for a week and relax again...1st Friday in November a 3000m for which I am not ready for yet, two days later Run4Fun 10km in Sydney, possibly. I get 2 chances this year to improve my 5000m and 10000m rankings for 2012 (one each)...have to remember that. November 22, December 4, both in Melbourne. On a lighter note the Betong are doing fine in Mulligans Flat...some newbies have jumped out of the pouch, favourite food Canberra truffles...Bella loves them too although was sick for a week after!! I think she would like to meet a Betong although they appear too tame.

Bella and Fritz met each other often in the paths and parks near to here. I know how Fritz would be feeling as I saw him feel it last Friday on my way home from work. Bella feels the same when we are gone. Hope you have a nice new home Fritz. Deepest sympathy. SB & Bella xx

Loads of folk out there tonight on a nice, almost balmy evening. I only turned up for the late event so missed most of the meet...did catch up with Lance and Emma back from OS although not as much as I would have liked to...maybe on Saturday at brunch. In the late 3000m/5000m Lance did yet another PB after doing the early 3000m, 800m in around 2:19, 17:50 5000m...he is on fire. The sky is the limit this season. Lance may be surprised, I will not. Of me: I had a day off with the knee yesterday, hammered it with ice,ice,ice, massage, rolling pin, more massage, stretching and anti-inflams...all was good this evening. Jogged from home and back to the track, some strides. Did a very relaxed 3000m at 3:15/km or 9:45 pace although jogged the last lap trying to avoid lapping the two ahead, think I did it anyway...something in the 9:50s. Best to be safe and fight again on Saturday. Of sorrow: I will take some pictures tmoz, post them here and put this awful week (Melbourne aside)behind me.

A light session post-race and pre-track opening on Thursday. Maria for a warm up, Helen and I for the session joined by Gary later although he had to wait. In the south coast Keith did on his own. The set: 3 x 800m with 200m walk recovery. Helen: 3:13,3:07,3:08 Gary: 2:55,2:57,2:55 SB: 2:28,2:27,2:28 Of me: A niggle in the right knee turned into something more post-session. Ice, massage and drugs, no running until further notice. The distraction during the night was a training session or race, a set of 400s on a 2 minute cycle with knockout, around 15 runners in all and entertaining. Philo won the evening.

Shopped, ate, drank more and slept less than we should have but had an absolute ball of a weekend away. Minnie, Heidze and I shared an apartment in Richmond and all of the above. We cheered on all of our great Canberra friends and bumped into a few out in the town. Heidze and I went for a run on Saturday at the Tan and through the gardens within the perimeter. After the run Heidze decided not to risk a niggle the following day. Results: Marathon: Michelle 3:14:00 (huge PB) Elle 3:29:16 Jeff 3:00:08 Roger 4:10:39 Half Marathon Maria 97:16 3rd W55-59 Kelley 97:53 2nd W50-54 Tori 108:16 Minnie 112:27 Julia 113:02 Mick 101:27 Pete 2:11:59 10km sb 34:15, 18th overall, 1st M50 Steve Moneghetti 35:23 2nd M50:-) Of me: No seeding , no warm up. Although I started on the front line, had to stand still for 35 minutes. A slow start letting the fast runners go and reeling some of them in later. Splits: 17:00, 17:15...pretty even, there were some silly turns and hills in the last 3...

I've had less dramatic afternoons than this one. After the ordeal I grabbed my spikes and Bella, hit the road aimed for the AIS. 5km warm up, 4 x 100m strides, 1600m 5:04 (exact 76 second laps), 5km warm down...arrived home to find the drama was still going on and I was still stuck in the middle of it. Legs feel great, very sad for a lady and her dog 'Fritz', off to Melbourne tmoz.

As scheduled 10km today in the mud and rain with Bella, no tempo run, too much risk of injury. May try again tmoz but would have to run at 10km pace only. Legs are feeling normal, not awful, not frisky. Already I know I will be on a good level by Sunday Keith did brave the weather in the south. Some short intervals on the bike path (200s). Lots of reading to be done here. http://cyclinginvestigation.usada.org/#

Only 10 kilometres today. Nothing fast, just a ploddle...feel awful...still 120km in the legs for the last 7 days... Date -- DailyKM -- Weekly KM -- What? 9/10/2012 14 124 AIS 4x200,800m;Aranda 10/10/2012 10 120 Aranda 11/10/2012 10 114 12/10/2012 10 105 13/10/2012 5 89 14/10/2012 20 89 Coffee Club 10km

Cool and windy today, full longs on for a series of strides. With track starting next week short intervals will revert to Tuesday, main session on Saturday. Track will be mostly treated as training in the first part of the year with the exception of a few races in November and early December. The set: 100s untimed...200s 34.9,33.6,33.2,32.1...800m 2:38. Thursday will be a 2000m at 5000m/10000m pace, depending on how I feel. Still lots of kilometres in the legs after 4 hard weeks. Will be jumping out of my skin by Sunday. Kathy looking a bit better today after a sore week.

Well the first ploddle wasn't quite a ploddle, more like a tempo run paused by plovers and sheep dags. The second was a ploddle, waiting for a dog too chicken to pass another ferocious dog or preoccupied by sniffing grass. 20km all up, 123km in the last 7 days, within the week it will be in the 80s. Some more discipline tmoz (20km), then winding down until Sunday morning, a Coffee Club 10km in Melbourne...then more discipline...

Nice tempo style run out at Mulligans Flat. Heidze and myself 60 minutes, Minnie 40 minutes, Janene on the deadly treadly coming to grips with daylight savings arrived an hour early wondering where we were. All of us ended up at Brunch. The run itself very pleasant in the sun, cool in the shade, scary when being dive bombed by plovers and magpies. Another ploddle this afternoon with Bella will make a tick over 20km for the day and still over 130km for the week. Emma still in Paris living it up. Lance and Jodie in the states less than 24 hours before the marathon. Best wishes to all.

Four of us for the warm up in the bush, three of us for the session, five of us made brunch. Lots of people making the most of the long weekend. A few still overseas. Of the three of us: Heidze: Half marathon next weekend, a taper session. 2000m 7:58, 1600m 6:20, just cruising round a little under 4s. Keith: 2000m, 1600m, 1200m, 800m, 400m...the best session I've seen Keith do. Gave him a head start where I should have caught him and often I didn't! Of me: 2000m 6:22, 1600m 5:08, 1200m 3:48, 800m 2:30, 300m ?? Felt great in the strides, kept form through most of the session, my quickest set this year, hard work but relaxed, close to season best 5000m pace. Push ups: Started doing them this week...50, 60, 70, 80 and 100, missed one day.

Made the most of the noon sun and the wind to continue getting the body ready for some hard track training in the next weeks. Just Heidze, Maria and myself. With three golfers and a touch footy match in progress best we could find was a flat, straight 200m section, with the wind of course. 4 x 100m, 6 x 200m (Heidze was quicker than me in 3 of them:-). While I went back to work the girls had a coffee j. On the coast Keith did a set of 300s all in the mid 50s. After work Bella and I ran for another hour or so. That clocks up my third big week, 125km ave. Will be keeping the mileage up until Sunday or Monday, then reduce the volume very quickly in preparation of the Coffee Club 10km. Normally it would take longer to taper but three big weeks leaves me much less fatigued than the normal 6-8 week block.

Post long weekend some very tired bodies. Roll into Tuesday, add hundreds of athletic kidz and we have a reduced session. A shame as the weather was PERFECT. Of me first: 2000m 6:24, 800m 2:25, both the quickest since coming home, working hard and safe. In the 2000m I was in lane 5 twice, very much not tempo, more panic dodging the kidz. 800m I had Garry M for pacemaker first and last 200m and Heidze as a rabbit, fewer kidz. Not too shabby on 130km this week, felt pretty snappy. Kathy sore from gym, Maria appendix both made the warm up albeit slow. Minnie at the pool. Nice to see Garry x 2 out there. Garry B looking fine and colour co-ordinated (8:00, 3:03, 3:02, 2:58). Heidze four big days straight, solid as ever, rest for her tmoz. Five more days before a semi-taper and the Coffee Club 10km in Melbourne. Looking forward to another trip south and cheering my friends on in the longer races.

Out at Stromlo this morning with Heidze, a threshold run for her in preparation for the half marathon in a fortnight. 9.5km in total, a 5km in the middle in 21:59, what we describe as comfortably hard. A pretty good effort after the 18km run yesterday. Brunch was on the balcony at Scope, Minnie joining us. Of me: Another 10km in the afternoon with Bella (who escaped this morning, not sure where she went but had wet feet. I think we concluded she did the Mt Painter loop by herself chasing my scent...clever dog:-)). 20km for the day, still 130km for the week. In between runs in the garden planting corn and beans, tomatoes go in next week wearing frost coats Our good friends Emma and Rad enjoyed Paris Versailles yesterday. Emma 79:57, Rad 2:12ish. Emma jetlag and recovering from a tricky virus, Rad his success at World Duathlon championships. Meanwhile in downtown Acton Lance (36:59) and Jodie (40:21) topped off their pre-marathon and/or globetrotting hijinx with some s...

Windy and cool this morning. 27km all up, 9km by myself followed by 18km with Heidze and Helen. Jodie and Minnie joined us for brunch at Tusmo afterwards. 9km set included 2 x 3km intervals on an undulating track, the flat sections done at 3:30/km or better, the hilly sections just under 4:00/km. 18km run was out with the wind, into the wind on the way back. Surprisingly same time coming back, 45 minutes each direction on that same undulating track. Approximately 500m of ascent during the run. That makes it 130km for the last 7 days. Will start to back off the distance late this week or early next week in preparation for Melbourne Marathon weekend, the Coffee Club 10km...others in the half or full marathon.

Two runs today, in between the thunderstorms...one day into week three of 120km+ per week. My highlight of the day was discovering 19 corn have come up from planting three weeks ago...now all have pepsi bottle helmets for friends:-) In the solitude of home, hiding from the rain, a compile from 5 years of Tour de France...such a small amount of tv proof of our TDF existence...sometimes hard to spot

Kathy, Heidze and I tried to take advantage of the spring weather and nice surface at Stromlo during lunch, a little inconvenienced by a machine punching holes in the grass. Thus the surface was rough everywhere and the times slow. Actually felt like a gumby running out there. The set: 4 x 100m, 2 x 200m (34,33), 2 x 300m (51,51). Kathy a little slower, Heidze as quick or quicker on the 200s:-) The distances longer than stated, had to run wide.

Nice sized bunch this evening, all doing the session spread over 2 hours...some early, some later. Very impressed to see everyone happy in the spring weather even if it still cools far too quickly. Another frosty morning coming tmoz. In the session, everyone achieving or hitting under their targets and much better than previous weeks. Of me: Slower in the 2000m 628 due to traffic and a stiff breeze, faster in the 800s, all in 228. Of others: Keith did his under threat of a magpie on the South Coast hinterland at home:2km 7:22, 800s 2:56,3:01,2:53 Heidze: 2000m 7:49, first 800m as quick as me on first lap (gave her 100m start and didn't make a dent). 2:49,2:51,2:51 Helen 2000m 8:25, Gt 8:01, Mick 8:10, Minnie 11 seconds quicker than week before, Kelley ?

Loads of us out there this morning in the warm spring weather. GT at the turn on the short course. Results later 4km: sb 94%, heidze 77.3%, kt 81%, missy 69.7%, george clooney 53.7%, sk 42.1% 8km: kelley 81%, mick 70.3%, minnie 74.2%, maria 89.4%, pete 61.2%, helen 83%, roget 68.8% Of me: 13:45, faster yet again as an M50 than as M45 by 14 seconds and my best ast ever. Splits: 3:19, 3:28, 3:35, 3:28. The brunch at Ricardos, almost outside. 18km all up this morning, another 6km with Bella in the afternoon. At the turn. Thanx GT

Finally spring with a warm morning, blue skies and a breeze. Tomorrow the ACTVAC XC handicap so most 6,5,4,3,2,1 minutes on, 1 minute recovery done at a steady pace. Three lads did a similar session on track, the usual 2000m, 1600m, 1200m, 800m, 400m with 200m walk recovery. Of me: 2000m (6:30), 1600m (5:14), 1200m (3:55), 800m (2:30), 400m (70). Keith and Lance first 3 efforts under 3:40/km, 800m 2:53, 400m 75. Moved the training to Tilleys for brunch, lots of chatting and smiling faces enjoying the nice weather.

Today my final acclimatisation session towards fast paced running again. Today with the birthday girl 8 x 133m @ 16-17 seconds per 100m on the soft grass at Aranda. Next Thursday will begin some 400s at below 72 seconds, only 5 of them, working down towards 68 seconds and then 64 seconds by December. A long warmup and warm down with Heidze, topped up with another 25 minutes with Bella.

80 minutes and 18km today through Aranda, Mt Painter and Cook, mostly with Bella. A day late but hit 120km for the last 7 days. That's one week down and a few to go. As a celebration of all things good entered Run4Fun this morning, 10km road race in the Sydney Olympic precinct on November 4. Did it last year, 34:01, hoping for a couple or more seconds quicker this year. Found this shot featuring Minnie on steephill tv this evening, 1km from the finish of Tour de France in Annonay...seems like such a long time ago. and a great friend and training partner of ours celebrates a birthday tmoz...may there be more bling in 2013:-)

A thunderstorm just before the session had the fans wondering if we would be training and Bella taking a pre-session shower. As it turned out we all arrived for the session, the wind had disappeared, the temperature went from 20 to 12 in a matter of an hour or so and kept dropping. Once again too cold to run fast, especially in lane two (puddles). Some of us ran fast anyway. A better completion rate than last week. I counted three of five a full set. Heidze a hammy niggle after two great efforts (7:47, 2:47ish), Maria leaving early and a calf niggle. Helen and Kathy kept each other great company. Helen running well after a couple of months playing tourist everywhere. Kathy also in great pre-season shape. Of me: 2000m 6:26, 800s in 2:29, 2:28, 2:29...the best I've trained since just before City2Surf despite the weather.

Winter has been long and cold in the capital, even if I spent a few warm weeks in France. Started watching the SBS DVD of Tour de France last night, forgot summer was less than two months ago...the blossoms have just come out in the back garden here, everything else just looks grey. I have two great chances to do something special in 2012, both chances will be in Melbourne. One a 5000m at the Vic Champs lower grades, the other a 10000m at the Zatopek lower grades. That will be the focus for the remainder of the year. I still have one month to go in this training block with a 10km road race at the end of it. The four key sessions will be: 2000m, 1600m, 1200m, 800m, 400m on track on Saturday morning. 2000m, 4 x 800m on Tuesday afternoon. 5 x 400m, or 6 x 300m, or 6 x 200m, or power hills, or something similar on Thursday afternoon. Fat burning 90min+ on Sunday morning. 120km per week workload until a few days before the Coffee Club 10km Road Race in Melbourne. ACTVAC 4km XC handi...

Mulligans Flat the venue for a longish run. 18km in all covered in around 90 minutes, most of us doing tempo intervals, around 50-60 minutes of effort with some easier sections, warm up and warm down. Just cruisy for me (and Heidze) at a nice pace, most of it done around 4:30/km. Brunch was at Sirens, 10 of us, a baby party in Forde forced a change of venue. A run with Bella up the mountain this afternoon. Will have constructed my first 120km week on Tuesday. Much hard work to be done in the next 2 months.

Well you don't have to read it, I'm not going to review it, I read the first 250 pages in less than 24 hours although I only had myself for company, I have 25 pages to go, I know how it ends. For those of you who do read it...my blood values Date........Haemoglobin....Haematocrit....Reticulocyte% 2012.05.03...15.1..........43.3...........1.66 2012.05.25...15.6..........43.5...........1.64 2012.05.31...15.7..........43.5...........1.47

A successful day for my new club. APS United won both the M40+ and M50+ Tan Relays. M50+: At stake was the 2012 Athletics Victoria XCR12 Winter Premiership and the prestigious three person Tan Relays prize. The were three clubs in contention for the daily prize (Traralgon Harriers, Keilor St Bernards and APS), latter two for the premiership. Traralgon and Keilor made their running order fastest to slowest. APS the reverse order with me last. The result wouldn't be known until the final leg. Ian Cornthwaite (Traralgon) posted a 13:02 first leg to lead by 30 seconds to Keilor (Gerard Brown) and another 30 seconds or so back to APS runner Keith Law (my friend) who just held off teammate Mark Purvis running in the APS'2' team. By the finish of the 2nd leg Traralgon and Keilor (thru Michael McIntyre) were neck and neck. I waited for Andrew Edwards to arrive (seemed like forever but it was only 42 seconds). I made the catch of Traralgon at the 1km point, half way...

Two days after Canberra Times Fun Run most of us not nearly recovered yet...an abbreviated session today for most to mind the niggles including Heidi, a jog with the daughter. The set: 2000m, 3 x 800m with 200m walk recovery between efforts. I can only think of three of eight who completed the session (Kathy, Kelley and Helen) although every one was well under pace. Of me: 1200m (3:46), 3 x 800m (2:30, 2:30, 2:30). Set the watch at 19s or 76sec per 400m, ran 2 seconds under pace each effort, well in control but a long way from being in track shape. Still 6 weeks to track start and 10 weeks until my first big race. Today day one of real training. My niggle a slight calf issue I've had since Thursday.

10km: Me 33:54 11th ; KT 41:56 ; Heidze 43:01 ; Maria 43:57 ; Kathy 45:49 ; Julia 47:52 ; Minnie 48:25 ; Geoff 49:12 ; Pete 52:49 5km: GT 21:31 ; Kirsten 24:35 as Emma

Perfect weather today for both the run and lingering after...really enjoyed the day. Plenty of friends out there to watch and cheer on...all did well on what is a slowish course. Some rough as guts results (will update when the official results appear): 10km: kt 42 ; heidze 43 ; Maria 44 ; kathy 45 ; missy 46 ; julia 47 ; minnie 48 ; pete 52 5km: gt 21:25 Of me: Splits: 3:03, 3:24, 3:17, 3:35, 3:35, 3:21, 3:20, 3:23, 3:27, 3:30 = 33:58 Really struggled after 3km today. Felt great until I hit the rises between 3km-5km when I put in two bad kms. A pack caught me up containing 6-7, I just hung in there until there were only two of us left with 1km to go, sat on last man standing James all the way to the line. No sprint finish for me, would have felt awful stealing a place after having sat in for 5km. The result 30sec slower than 2011 but very happy with it considering I ran the half marathon last weekend. At times my form was very good. Looking forward to a good session on Tuesda...

Another very windy day in the capital so strides done in the bush and up hill with Bella like last week. 8 x 20 seconds, 1 x 40 seconds, 1 x 60 seconds and with short recovery as the terrain dictated...more like a hill fartlek session. Heidze I know did on the flat and wind assisted. Minnie and Maria in the bush, no strides. As usual I work the season backwards, only looking as far forward as December 4th, the probable end of my first racing block. 4th December Zatopek 10000m lower grades, Melbourne 22th November Victorian 5000m lower grades, Melbourne There will be other minor races. My club has no 10000m before Xmas this year but plenty of 5000m. As I will be training through these, no chance of a sub-16 at club events. Before track season I have a few races to harden me up, starting last weekend, continuing this weekend. 9th September Canberra Times Fun Run 10km 15th September Tan Relays 3.8km, Melbourne 23rd September ACTVAC XC Handicap 4.5km & King/Queen of Mountain ...

A warm spell and with it a warm wind. Maria and Julia early, Heidze and myself later, Minnie 621 with Bella, Kathy later still? Helen from home by time with Jaffa and his bone. The set will be our Tuesday norm until after the Melbourne Marathon weekend. 2000m, 3 x 800m all with 200m walk recovery. Still running off 10km pace for the moment but will get quicker over the mext month. Today everyone well under pace, closer to 5km pace than 10km despite the wind. We don't need any pressure on ourselves just yet. Julia running very well. Of me: Complete rest yesterday. Today a struggle to get the muscles to remember how to run although a long warm up got me going again. Exactly 6:40 for 2000m (I didn't ask for any more than that). Had Heidi (7:49, 2:54, 2:57, 2:57) as a rabbit in the 800m efforts. Quicker than last week despite the half two days ago. 2:33, 2:34, 2:32. Happy with that. Strides for us again on Thursday, a jog and coffee on Saturday, Canberra Times 10km Fun Run on...

Perfect conditions for the start of the race, the wind picking up in the last 6km. The goal to have 3 APS 50+ lads finish in front of Keilor 50+ lads on cumulative placings to keep the Winter AthsVic premiership hopes alive for another fortnight. Keith the key man today. We warmed up together and discussed what time he would do, when to take the gel and how it would feel in the last 7km. Keith gave his all and ran exactly the time we discussed before the race. In doing so we won the day and now trail Keilor going into the final race of the season, the tan relays. Andrew Edwards finished only one place behind Michael McIntyre the first runner from Keilor...I think we can do it again. Of me: Well to find myself in a pack with Liam Adams wasn't in the plan. Liam I believe caught a chest infection after winning City2Surf (just like me!). The bunch was 15 strong, skylarking antics including running backwards, banter and so on...a comedy. Surprisingly I felt really comfortable running ...

73:20, 1st M50, won M50 teams...mission accomplished. Full story later.

Minus 6 to start the day and a big blue sky to follow. Nice size bunch out for an effort of 4.6km on the usual out and back on the bush trails. Canberra Times fun run next weekend and everyone appears ready except for the odd niggle. As the bunch headed off for coffee I headed to the airport. Only 6km for me this morning.

Very windy today. Left the run until later, the usual Aranda loop with the addition of 8 x 20 seconds and 2 x 40 seconds all up hill. The reason for the up hill...there is no flat, too steep to run down fast. Some of my friends may have done strides out there as well although I doubt it. Best to be in the gym of somewhere else today. I know one who did strides on the treadmill! I make my second debut into Athletics Victoria (the mecca of Australian Distance Running) this weekend in the Victorian Half Marathon Championships, running for Old Scotch Collegians. My friend and some time training partner Keith runs for the same combined APS team in M50+ during the XC season. They have been doing very well, locked in a battle with Keilor. It's been almost a decade since I last raced with Athletics Victoria. I did four partial cross country seasons and one full track season in the decade I lived in Melbourne. While the track season was memorable I'd rather forget the cross country ...

Tuesday session now a focus on the track season. Still too cold for very fast work. Today only about setting up the structure. 2000m, 3 x 800m all with 200m walk recovery. Strides and drills to start. A long warm up. A shorter warm down. 15km in total. Heidi (7:52,2:58,2:57,2:55), Maria, Julia and myself all well under pace set with a beeping watch. Roger a part session (jet lag). Helen elsewhere 10, 8, 6, 4 minute intervals from school (jet lag). Kathy and Geoff a later set. Of me: 2000m 6:29, 3 x 800m (2:35, 2:33, 2:32)

Today Mount Taylor the venue for the monthly handicap. A testing wind and hill to overcome as well as the usual pedestrian traffic and the odd stoney patch. The long course the more testing of the two. Short course basically all up, flat, then all down again. Frylink 3.5km: sb 89.3% ; heidze 75.8% ; gt 70.3%; kt 75.3% ; missy 69.35% ; richard 51.4%; sk 33.9% Taylor 7.0km: maria 84.5% ; pete 60.2% ;janene 68.0% ; mick 63.7% minnie 1 border collie ; kelley 2 border collie Of Charlie: 1st in age group ACT Duathlon Champs at Stromlo...well done Of me: Splits 3:53 ; 3:41 ; 2:59 ; 1:30 = 12:20 As an M50, 15 seconds faster than my M45 record. Seemed to have pulled up ok. The head cold at 85% better. Confident I can do OK in the half next weekend. The brunch in Braddon at Pronto, a table for 12.

This morning a 6km warm up followed by a set of sprinting, stretching and motion drills conducted by our good friend Garry. Following this were two sets of 4 x 100m. First set on the grass not timed. Second set on the track timed to be quicker each effort. Last set 2 x 200m, once again each effort quicker than the last, trying to take as much of that 100m speed into the 200m. Generally we all managed to be double our fastest 100m plus one second. The times were relatively slow even with a tail wind. The cold air and lack of real speed work over winter the blame. The speed will come back quickly. We will do the drills weekly from now on, taking small steps to avoid the niggles. A bit of a juggle with most doing the Melbourne half marathon in October and getting ready for the track. As I said yesterday my half will be done next weekend, a 10km road for me in Melbourne. Of me: 16.3, 15.6, 14.9, 14.8 then 32.2, 31.1...roughly one second for 200m slower than where I have been over the...

24th October 2012...I could just let this day pass and say nothing to offend those with a different view to mine but I won't. My view is hard work, systematic training, staying uninjured, supporting each other, being happy for the results of a friend or competitor no matter what the result and then having a coffee after...those things I believe in. Taking performance enhancing drugs systematically a definite NO. Of me: A difficult week with the bad weather and a lingering head cold. Every day I got out there in the mud, sleet, wind, whatever and just did an hour or so and kept the legs hard. I have a half marathon to run in 8.5 days time. Hopefully in the next few days I get a couple of sessions in and can run near my potential in Melbourne. 20 years, 6 months ago a 10 miler on Yarra Boulevarde Burnley (51 minutes). The venue next Sunday.

From the weekend: Performance Results - MEN Age % First Name Last Name 81.8 PETER JAMES 81.0 PETER CLARKE 80.0 GREG REGESTER 78.6 SCOTT IRONS 77.7 TREVOR JACOBS 76.7 NIGEL PEACOCK 75.4 JEFF GREY 75.1 MICHAEL LEAHEY 74.3 PAUL TILSE Performance Results - WOMEN Age % First Name Last Name 80.9 NORMA WALLETT 79.4 MARIA OREILLY 78.4 ANDINA FARAGHER 77.2 KATHY SIMS 76.1 KIM WILMSHURST 75.2 KERI VAUGHAN 75.0 DEBBIE COWELL 74.7 SALLY JEFFREY 74.5 CLARE WALL Well done all. This afternoon the first session since City2Surf. Those who did ACTVAC Half Marathon didn't take part. That left Julia and Heidze who both did some long intervals. As you would expect a session to blow away the cobwebs. The next will be better. Of me: Still a head cold. Pacing Heidze 2000m, 1600m, 1200m. Stiff breeze in the back straight. First effort a little under 4s. Last 2 efforts a little over 4s.

World Masters Track Rankings for 2012 have been posted as of today, 30% complete. As part 2 of 2012 has not even started we should be able to better some of our times. A few of us are very close to the cut-off and will add to the list. There are some times from earlier in the season that have not been submitted (including my 15:55.04 5000m, now just submitted). A few of us will slip down the rankings as more times are added. The girls: Well they beat the boys hands down. Kelley in the rankings for the first time. Of me: Barely made the cut-off in the 1500m (more work to do there), top 10 so far in the 5000m (sneaking just inside my tough competitor David Sweeney), well up in the 10000m with a run I should break twice before the end of 2012.