Secret Blog for Killing Track and Parkrun PBs

One of my goals for the group has been to get all of us a world ranking. In 2011 five of us made the cut. KT W45-49 10000m ; Helen W50-54 10000m ; Mia W55-59 1500m+5000m ; Kathy W60 800m+1500m ; SB M45-49 5000m+10000m. 2012 has barely started and all of the above have re-posted world ranking times for 2012 for all of the above named events. Most of us have already improved on the times we set in 2011. Mia's 20:25 improved on her 21:13 5000m of 2011. Her 5:45 improved on her 5:56 1500m of 2011. Kathy's 2:52 improved on her 2:55  800m effort of 2011. Her 5:42 improved on her 5:56 1500m effort. Her 20:56 5000m is an additional event to her 2011 rankings. SB enters M50-54 with an additional ranking in the 1500m along with the 5000m (a big climb) and 10000m rankings of 2011. On the very near horizon Heidze looks set to enter the World Rankings in both the W40-44 800m and 1500m. Her 2012 times of 2:28 and 5:13 only need to improve marginally to 2:25 and 4:58 to make the cut ...

Track session for the 1500m today. Everybody the same set. 1000m ; 300m ; 200m with less than 30 seconds recovery between efforts. The pace of the 1000m at just below current level for 1500m, the 300m a little quicker again, the final 200m stronger again but not a sprint...too risky a week out. Everybody (kt, gt, helen, mia, sb, kathy, heidze) were under their goal pace for the efforts. Points to some great performances in Melbourne next week. As usual we did a 3km warm up including 4 x 100m strides and a 200m stride to make sure we were warmed up. An almost identical warm down. Post race coffee and brunch at Debacle today (in honour of the shoelace incident?) Of me: Pacing duties for Heidze: 1000m 3:18 ; 300m 56 ; 200m 34. Heidze composed without risk. A 4km solo tempo for me later in 13:12

Perfect night for running...cool, still, no humidity, cast of plenty...no chance of getting on the rails after 2 laps. I gave it a crack anyway. More of me later. kt 19:25 pb (great race with kathy s'gate) ; kathy s'gate 19:39(new ACT W55 record) ; mia 20:25 (broke her own W55 ACT record by 20 seconds only to lose it to Kathy) ; Helen 21:20 and Kathy S 21:21 ; keith 18:21, roget 20:59 , missy 22:26 L&P 18:10, JBHIFI 19:17 both great training runs for the upcoming ironman in Port Macquarie. In the 800m gt 2:27 (season best) Of me: A comedy. Virtually identical splits to my last 5000m. 400 73, 800 2:27, 1600 5:00, 3000m 9:34, really struggling to keep up the 76 sec splits with so many runners to lap...looked down shoe lace trailing on the ground, shoe just about to come off,stop tie up, same thing next lap, same thing next lap, run one lap in socks blister, tie up both shoes, loose again...run last 800 in 2:32, lace still loose at finish...my own fault...nice interval s...

Heidze training only today before the final ACTVAC track meet.
The set: 3 * 200m all 33-34...600m at 800m pace (no kick)...the splits 35,72,1:50...No risks from here on in. In great shape for Nationals, a week to go:-)

Bridge session tonight on the track linking the weekend championships and the 5000m championships on Thursday. A couple not doing the 5k so different session for them. Also a new starter, Kate. Emma an earlier session, ran with her on the warm up/down. Helen, Kathy, Mia, GT, Kate, Roget: 3 laps at 5000m pace....plus a couple of extra laps. Heidze 1000m 3:16 GT & Heidze 400m 68-69 Of me: Paced Heidze 1000m 3:16...a few minutes later 1200m 3:36 (not 5km pace as planned, 72 first lap felt so good just kept on going). So nice be be out there with nice happy friends:-)

Except for one last 120km week I've been in taper mode since just before the Oceania Masters in Tauranga. A simple jog today up the mountain and back with Bella. Surprisingly or not the legs feel sensational. Not a niggle. Very light. Too easy to make a mistake in the last 10 days, I have 4 years experience of taper in this new running life. So many ways to get it right...I have simple rules to follow. Last very hard session 6-7 days before the first race of nationals. Last semi hard session 3-4 days before the first race of nationals. I've used a mix of sessions for that period...both tempo runs and lactate sessions. Both work just as well, lactate sessions are a bigger risk. One thing I do know after looking back through my diary is a 3 lap tempo works really well between the ACTVAC 800/1500m championships and the ACTVAC 5000m championships. So tmoz I'll be looking for a 1200m in about 3:45 to get me a 15:49 on Thursday night. On Saturday I get to do my last very hard s...

Almost a perfect evening for racing...hard to think of a flaw...it was perfect, Still, warmish, coolish...perfect. Men 1500m: sb 4:29.3 ; David Wallis 4:54 ; Jeff Grey 5:04 ; GT 5:17 ; Roget 5:?? Women 1500m: Heidze 5:13 (all time PB by 2 seconds, 76 second 1st lap) ; KT 5:23 (season best) ; Emma 5:28 (still the niggle, a great run under the circumstances) ; Mia 5:45 (=season best) ; Kathy 6:02 (fatigued after last night) Of me: Except for the first 100m, same speed the whole race...no kick....as hard as I could start to finish. Season best...just. 5000m championships on Thursday. Had to run this morning to give myself a chance at something special on Thursday...wait and see

Out and back course today. Dew on the grass will turn to frost in a few weeks. The cold continued on from last night, same southerly breeze. Most of my friends either marshaling at the event or at home having a sleep in which is where I am back to now. Frylink 4.28km (as I ran it, impossible to take a good line due to pedestrians, marked 170m long as well): Missy the bronze and new W40 course record , George Clooney ootm, GT ootm, SB ootm Thomas 8.54km: Pete ootm, Roget ootm *ootm=out of the money Of me: Ran as a tempo, about 10km pace with a moderate start, The splits: 1km 3:18, 2km 3:23, 3km 3:15, 4km (up hill) 3:33, 282m (down hill) 0:55 (3:14/km). Ave speed 3:22/km. 30th place on handicap.

A cool evening, brisk breeze in the back straight. 60m: Emma still looking a bit stiff. Looked much better on the warm down 800m Women: Heidze out on her own, no help, splits (73,78) 2:31 ; Kathy S'gate 2:42? ; great race behind Helen 2:51 (season best, all time PB by 3 seconds) ; Mia 2:52 ; Kathy S 2:52 (new W60 ACT record)(selected results) 800m Men: sb 2:13.9 ; David Wallis 2:20 ; GT 2:30 (selected results); Mick H 2:31 ; Roget 2:40s Of me: Similar time to Tauranga, similar race. Chased David W, caught him after 200m (30?), 400m split 65, ran a solid last 400m instead of kickdown with 150m to go. 4km cross country (tempo) tomorrow morning at Stromlo, in the evening the 1500m championships. If you look back through the blog, Helen, Mia, Kathy had two sessions this week leading up to this. All three almost identical in both sessions. Almost identical tonight...Wonder how it pans out tmoz? You get what you train? Simple I know.

Too close to Saturday's race to go full gas tonight, we all backed off to avoid last minute niggles. The set: 400m, 200m, 200m with 30 second recovery. Kathy earlier on the grass. Mia: 81,39,39=2:39 Helen: 83,41,40=2:44 GT and Heidze: 69-70,34-35,34-35=2:19-2:20 SB: 67,32,31=2:10

Stromlo 5km XC 1. Emily B 16:20 L&P 18:28 KT 19:52 (PB on course, well done) Mick H 22:24 Janene 23:21

Sunny and still today. Emma out on the track again looking to regain some form post injury. Same set as yesterday for Heidze. Equally as impressive as everyone else the day before. The set: 1000m 3:16, 300m 0:55, 200m 0:34 with 40 seconds recovery between efforts. 4:45 total time for 1500m ACTVAC 800m championships on Saturday night, 1500m on Sunday night. Fluffy 200s tmoz. Two easy days Thursday and Friday.

Windy and dull at the track today. Emma and Garry early doing their sets. Of us: All the same set...1000m at cruise speed, 300m up tempo, 200m kickdown all with 60 second recovery or less between efforts. GT, Mia, Kathy and SB start together. SB paces late arrival Helen immediately after. GT: 4:58 approx total time Mia and Kathy: 5:30 total time...splits: 3:48, 1:04, 0:38 Helen: 5:30 total time...splits: 3:46, 1:03, 0:41 SB: 4:22 total time...splits 3:01, 0:49, 0:31 with 50 second recovery between efforts

At Mulligans Flat, a tempo cruise from the new burbs into the never never and return again. All the splits in the low 4s after the warm up, chatting all the way. Pete, Heidze and I called it quits with an out and back 12km. Others made it an extended loop of 14km. After a new brunch venue, 'Siren', sun on the deck pleasant, biddles and two coffees. Poor Bella some separation anxiety issues refused to eat dry toast...nothing but beans and cheese would do today.

At Isaacs Ridge again. Larger bunch than last week. Same set except added 30m to the distance to make it 400m before the second concrete drain on the first effort (for Garry & Heidze). The set: 4 x 830m, 1 minute recovery between efforts. Of us: Extra distance adds 6-7 seconds to last weeks. Most at similar speed to last week. A few new to the set. Helen the standout this week at track on Thursday and in training today after doing the same set the week before. Of me: 2:30 *(2:24), 2:39 *(2:33), 2:33 *(2:27), 2:39 *(2:33). 2nd and 4th efforts slightly uphill. 1st and 3rd efforts slightly downhill.*(for 800m) The set for Heidze and Garry M: 6 x 400m, 30 sec recovery. Of Heidze: 71, other efforts 80 seconds or slightly better. After a large bunch for brunch in Mawson.

Today penultimate Thursday track for the season...no rain!!! Warm...Not windy, a breeze. 3000m: Our great friend Kathy S'gate an Australian record 11:12.5 (from memory). Even quicker than last week in the Pennington. Top stuff Kathy. KT wins the Geoff Moore series by a handsome margin. A solid run tonight 11:35 after a tough weekend of training. Mia 12:15 another solid run...next 5000m will be under 20:30. Kathy S a little chesty...a hard weekend training at the coast and on track. Nice set of 800s and 400s earlier in the week. Tonight a tempo 1200m (4s). Save it for the spiral. 800m: GT 2:30, Helen 2:57 Spiral: Kathy S won the series easily as did Roget in the men. Helen 2nd in the series. Ran a relaxed and very quick final race. Of me: Like Mia, Kathy, KT, Helen a harder week of training this week. 120km in the legs last 7 days. The track closed on the weekend. Needed a set to keep me moving forward rather than chasing times, so did that in the 3000m The set: 800m (2:25)...

Most of us putting final touches on our fitness. Championship season begins in 10 days. Some proof today that all is well for us a session from Heidze today. Poor Heidze missed the AMA championships last year. Has worked very hard and more important smart this year, posted some times and won some bling already. Watch this space in 10 days time for some large PBs...here is the proof. Today on her own: 400m 68 ; 200m 34 ; 200m 33...all on 30 second recovery. It's taken 6-7 months to get to this level with the biggest setback being the weather. Patience, self belief and staying on the safe side of the fence works.

Just me for a lactate session, especially for the 800m club championships.  Progressive 6x200m, 50sec jog rec (33.5, 33.4, 32.3, 31.9, 31.6, 31.1)+33.1 with GT who turned up after I had done my set. GT went 33.1,37,37,37 approx, longer recovery. Sorry for the quick first one gt, made you suffer. That's it, hit 120km for the week tmoz. Don't have to do any more than 12km a day until after nationals. Just racing and training hard.

Progressive long intervals on the track today. All small group: GT, Helen, Heidze, Mia, sb + Minnie (calf) and Bella in the bush. The set: 800m, 600m, 400m, 200m, 1 minute recovery between efforts, getting progressively quicker each effort. Heidze and GT started at 20s. Mia at 23s. Helen at 24s. Of me: slight variation 1600m (2:40/2:30...paced Heidze and GT first 800m then accelerated last 800m), 600m (1:45), 400m (70), 200m (32) After some at Zeffirelli for a garlic cheese pizza, some wines or coffee. At the same venue creme de la creme of male ACT distance running...a bux day for AH.

Today a cruise out to the arboretum and back with Minnie, Bella rounding us both up. At one point we were a kilometre apart. Would put a garmin on the dog if not for the mud puddles. Started increasing the kilometres after the AACT 5000m championships. Just a top up like I did in 2010 a few weeks before the AMA Championships. Noticed the training and racing form drop off again last week so will back off again as soon as I get one 120km week in. Should hit the mark on Tuesday. Was tossing and turning over whether to go down to Melbourne for their 5000m championships in a couple of weeks. Decided against it a few minutes ago and keep the 2010 theme running. That means an ACTVAC 800m and 1500m championship race on that Saturday and Sunday instead. On at night so it will either be raining or lovely weather. Four days later the ACTVAC 5000m championships where I won't leave anything behind. Then a week of recovery and just ticking things over until the AMA championships. AMA champions...

Track closed for the 24 hour walk for charity. Off to Isaacs Ridge to replicate a track session. Measured 800m on two garmins, a marker at the 400m split. The track compacted clay/sand/pine needles. Flattish with one direction net slightly down, other slightly up. The set: 4 x 800m, 1 minute recovery, last 800m the option of splitting into 2 x 400m. roget, keith, helen, kt, heidze, gt, sb. Minnie and Bella jogging. Most in the range 2:35-3:10. Heidze the last 2 x 400 in 70. Of me: 2:23, 2:32, 2:29, 2:32 Later the brunch at Hansel & Gretel. Such a pleasure just chatting and lingering in the sun.

Pretty ordinary conditions for the Pennington series to wrap up...wind, after that thunder and lightning, wet track...somehow the first 4 all managed season bests, all pushed each other, all very happy with their efforts. Kathy Southgate a deserved winner of the series. Won outright races 1&3 (1500 & 3000), awesome in the high risk 800m as well. The other Kathy (Sims)...what a change from last year...all those Pennington races a fighting effort. Times unbelievable. If there ever is a role model...my hero. KT 4th in the 3000m, within a couple of seconds of a lifetime best on an ordinary day. Never ever doubt you are good kt. Of me: I had a plan, executed to perfection, not good enough to get a crystal but so, so very happy...not for the outcome but for the process of watching some awesome women absolutely ROCK race after race after race. Best seat in the house. Only caught Kathy Sims with 120m to go, still 30m adrift of Kathy Sgate at the finish. Tonight: 3000m Roughl...

Not for me, just looking on today. Mia a cold so jogging on the outside. GT, Helen, Kathy, Roget on the inside. All the same session of 4-5 x 200m, less than 60 seconds recovery, all at the right pace. GT the most impressive. If Melbum is Mexico then Darwin is Alaska. Heidze 2 sets of 2 x 2 min, short recovery, very humid. On Thursday the Pennington final race, a 3000m handicap. Also a 4 x 1500m relay and a spiral handicap. Only 2 cups with a crystal up for grabs. Kathy and Kathy the stand outs so far this season. One will win. I step up to M50 for the final race. I need to catch them both and they finish in a certain order to get a cup...will try my hardest.

Such a nice day, full sun, warm, quite windy in the afternoon...the puddles are still there, all the dams still overflowing. On the bike path: kt 2 x 800, then 2 x 600, then 1 by 400 to make up for short 800's cos of puddle (up or down a second or three at 22's, 84sec for 400m). Missy 4 x 600 at 25's On the track: Emma, sore butt, doing a warm up and then to test the injury from the long jump. On the track: Me, tired on third hard day. 3 x 100m (17,16,15). Progressive: 2 x 800m (2:29, 2:27), 400 (70), 200 (32). All effforts with 60 seconds recovery.

Oh the rain, I am sick of it. So glad it all ends today. Jogged to the track this morning, the bike paths deep in water. The track looking ok although absolutely nobody there. Some people outside all sitting in cars. Put the garmin on, ran in outside lands to avoid the water, just ran how I felt. 3:06, 3:12, 3:17=9:35. Every split slower as the spikes got heavier and the rain harder. 14km for the morning, very happy I did something to get those endorphins flowing.

Most of the year we practice long progressive intervals (6,5,4,3,2,1 min) away from the track on all terrain, mainly to allow us to do a similar set on track at the 'right' pace during the 'right' period. For the safety of our heads and bodies we only do a few sets of this on track in the last few weeks during the second competition block (preparing for Nationals). They are tough sets that deliver immediate results. Not uncommon to take 30-40 seconds off a 5000m in 2-3 weeks. The 'right' pace depends on the event for each of us but needs to be slightly under our level of fitness to enable enough stress to adapt to with appropriate rest in between sessions. Today 4000m of work for a 5000m race target with a moderate start and kick down at the end. Today two groups: Group 1: Out on the bush tracks the traditional off season 6to1 with 1 minute jog recovery. Minnie, bella, janene, kelley, kirsten. Group 2-3: On track 1600m, 1200m, 1000m, 800m, 400m. All effort...

Six of us braving the elements this afternoon. The weather eased off to drizzle for 30 minutes, then the heavens opened up again mid-session. The set: 4 x 100m, 2 x 800m with 1 minute recovery, 5 minute break, 2 x 600m with 1 minute recovery. Geoff on his own. Rough times: sb 2:21 & 2:28 ; 2:00 & 2:00 heidze 2:38 & 2:45 ; 2:00 & 2:05 mia 3:03 & 3:08 ; fluffy 600s kathy 3:08 & 3:13 ; fluffy 600s helen 3:10 & 3:12 ; too wet for 600s In the bush Minnie & Bella...the creek too full and fast to swim, the causeway impassable.