Secret Blog for Killing Track and Parkrun PBs

Almost left it too late today, have to get into better habits in mid-autumn. Home at 4:30, straight out the door, 80 minute run in my head, sun going down, cooling by the minute...show some discipline:-[ Almost wimped out near the end, dropped Bella at home and ran the last 15 minutes on my own. Another 17km in the legs.

Such a lovely day to be out there in the bush. Sunny, cool in the shade, warm in the sun. The courses: Both the 10km and the 5km very tough and twisting with a steep uphill start and downhill finish. Thomas 10km: Helen 85.5%(lost and jogging) ; Mia 85.6% ; Roget 64.9%(welcome back) ; Mick 70.3% ; Emma 67.8% (walking); Tori ? ; Janene 69.9%. Frylink 5km: sb 92.6% ; kt 84.1% ; heidze 79.7% ; gt 75.9% ; missy 67.2% ; sk 40.1%(walking). Of me: Worked very hard today, the splits were always giving me negative feedback, catching those ahead always giving me positive feedback. The type of run I would expect while in the high volume base building block. Strong but flat. Exact splits of 9:05 + 9:05= 18:10 is 18 seconds faster than my course record of last year and a high ast as well. Surprising. Brunch after was in Watson, a long table of happy people, outside a very unhappy dog wearing a pink collar.

In the bush, similar to last week, an introduction without pressure to some consistent training with an outcome in many months to come, some rewards on the way. The session: 3-4 x 4-5minute hilly intervals, long recovery. Of me: Every effort quicker:3:52,3:48,3:46,3:45 The distance approx. 1070m with 50m ascent. Big crew again on board. In honour of the imminent return of Roget, brunch at Seasalt Dining. What not to do! Training and racing wise! We all need someone to guide us. In 1992 I started Canberra Marathon being quite fit. I completed that marathon in a PB but not a good run. I had no coach, nobody to slow me down or take stock. A month later Australian Running Championships, next month Mazda Otway Classic. Mentally finished at the end of this. Diary below: Date Minutes Hours Last 7 Days Comments 12/04/1992 155 6.0 CanberraMarathon 6th 2:29:42:5k/16:49,10k/33:34,15k/50:49, 20k/68:16,25k/85:42,30k/103:31,35k/122:04,40k/140:57 14/04/1992 0 5.0 15/04/1992 15 4.3 Flu

So tired and fatigued yesterday, only a slow 8km ploddle in the bush. Today fresh legs again, over the mountain this morning to work, bush and fog, nothing else. Over the mountain to home again this afternoon. Week 1 complete: 17km today, 120km exact for the week.

Before I start the 300m intervals a couple of strength endurance sessions to ease my way into it. Today an ascent up Mount Ainslie on the winding path with Bella and Minnie. ANZAC day festivities below at the War Memorial, plenty gathered on the mountain as well. Cold and windy. Only stayed at the top for 30 minutes or so. Next week I will do an ascent of Black Mountain at lunch in time trial mode as the second SE session. This afternoon a ploddle from the lake with friends. 19km for the day.

A surprisingly large turnout for tonight's session with cold, cold weather and wind to boot. kt,missy,kathy,mia,julia,garry,heidze,helen,tori,sb,bella,janene. Very hard to get up to operating temperature this evening. Pity those in just skirts. Some managed under 4s, some well under 4s, a few over 4s. Recovery not a strict 1 minute. Lots of chatting:-) Of me: Paced Heidze on interval 1 (3:28), 3:11, 3:12. All intervals less than 1 minute recovery. Total of 17km today.

Having to stretch out a peak from late January until early April, a period of about 10 weeks, has left me forgetting what the feeling is of punching out 20 km a day including all the sessions. Tired and heavy legs, always being hungry...those are the necessary sacrifices that make me who I am and do what I do. Today the third straight 20km day...to work and back over Black Mountain, only 3 roads crossed each direction, a wallaby, an echidna, a dog named Bella 500m from home running amok with a girl called Minnie...both running the opposite direction. History tells me in six weeks time. all being well, I'll be in great shape and ready to race again. Until then nothing but hard work and all the good sessions, feeling tired and hungry, dreaming of some cross country races in June, a lap of France in July, City2Surf in August:-)

Mulligans (not) Flat the venue today for a longish run. Janene,Minnie,Pete,Mia,Heidze,L&P,Charlie,Kelley,Tori,SB,Garry on velo the roll call. No Bella allowed to save the antechinus and other critters. For most a 12km run, some a little further, some faster, some slower. Of me: A nice pace with Heidze, mostly around 4:20-4:30s per kilometre on undulating terrain. An extra 8km this afternoon with Bella to keep a promise to self of 40km for the weekend to kickstart my first 120km week for quite a while. Post run at 'Sirens' for brunch, two strong coffee and beans+cheese on toast:-) The training pattern set now. Group training each Tuesdays (1km reps on 1 minute)& Saturdays (long hilly intervals), either a long run or tempo/race on Sundays, Thursday another session on my own for the moment, running to work and back over the mountain on the other week days.

Such a perfect weather and great group of friends to start the new cycle of training. GT,Helen,Garry,Kathy,Minnie,Bella,Heidze,Mick,Kelley,Pete,Mia,Janene,Charlie,LP,SB. Too many for anywhere else than a brunch at Tilleys after. The session: 5km warm up in the bush followed by 3 x 4-5 minute intervals that started slowly up to flat with a major climb in the middle, flattish to finish. Net climb approx 50m in elevation. Nobody working too hard. Everybody relaxed, chatting and more important VERY supportive of each other. On the coffee table at Tilleys some bling on show from Nationals, engraved and all. Last night the club track and field presentations for those who could make it. Congratulations to all in the group who received some recognition for their efforts this season. Tmoz a longish run tempo(ish) out at Mulligans. Of me: Felt great today, always in control. Obviously very fit from all the races in the last few weeks. Very much looking forward to laying that base again and im

Bella and I gave Minnie a 5 minute head start on the Aranda bush diamond out and back. Bella caught the scent early, nose to the ground, rounded her up minutes before I did...myself still in recovery mode. My head very ready to start the new cycle, my body lingers. Saturday and Sunday I will hope for some long intervals and 20km each day to kick start the first block of training that will last 6 months including a few key races and a lap of France. The races: June 12km XC Pennington ; ACT XC Championships -- July Lap of France -- August City2Surf -- September Canberra Times Fun Run -- October Melbourne Half Marathon. Will have one easier week before each race (or series of races in June). From then on it's all track. Having mostly recovered from my ankle tendon injury in late 2010 (the tendons have healed and tightened, the piece of grissle holding them in place is either loose or detached), I can do more fast tempo hills this winter. Hopefully that means more power next summer.

To get us through winter Tuesday will be a set of 1000m intervals with roughly 1 minute recovery until the next block starts in August. The pace won't be very quick. Just ticking things over. This evening just four of us. 3 x 1000m, 72 seconds recovery: Maria 3:57, 3:57, 3:55. Kathy not far behind that. Missy a cold. Me doing the pacing duties.

A little sore the day after, just a run up the mountain and back, 6km in all, met Minnie as she was coming down with Bella, double teamed Bella so to get her tired tonight...I need the rest.

Perfect conditions this morning...cool, still, low humidity. Michelle: 89:45 PB and first time under 90 mins...great run and elated SB: 73:28 Second overall...very happy Of me: The process today was to look to see if there was any help out there, if not have a crack at the M50 Australian record of Ron Peters 71:30ish on my own, if not recovered from last weeks racing then get to the finish in the easiest manner which would give me the fastest time and best placing. After 500m it was clear I had no help so I had a crack on my own. After the ascent of Parliament House it was clear I was fatigued and an Australian age record was out of the question. I started to look for help to get me to the finish the easiest I could. From there on it was use all the people around me including the marathon runners I would have until 5km to go. There was one half marathon runner who was at my level. I tried to let him run on his own while I took rides off any marathon runners who were having go

Only five of us this morning, a slow ploddle and chat from AIS out to the gate and back, around 30 minutes. After a brunch at Tilleys followed by a peak at setting up for the Australian Running Festival and more important any goodies for sale at the expo. Had a niggle on the right knee yesterday, related to tight quads I think. No running yesterday, some drugs and stretching seems to have it good again. Will find out tomorrow morning at 7am when I warm up for the Half Marathon.

A light few days since the Australian Masters Athletics Championships. Tuesday: Rest Wednesday: 6km up the mountain with Bella Thursday: Jog to the track and back with Bella. At the track 2000m in 6:34. Splits 81,80,78,78,77. 10km all up. Next 2 days 30-40 minutes jogging. Sunday Half Marathon as part of the Australian Running Festival. Unlike last weekend, looks like perfect conditions and light winds. If I have recovered ok I will expect something 73 minutes or quicker. The course is quick except for the first 5km. I believe we start with the marathon runners? If I get some help out there 71 minutes wouldn't be out of the question. We will see. Next week will be chill...just jogging. Following week back into the grind 120km per week, all the right sessions...calm...ACT Cross Country Championships June, Chasing Tour de France July, City2Surf August, Melbourne Half Marathon October, track November to March...Australian Masters Athletics Championships in Canberra :-). A go

Preparatory Period 1 May to July Aims to develop: Aerobic endurance, strength, power Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Long intervals: 4 x 6min, 1 minute recovery jog at mid threshold, effort=6/10, weekly once 6 x 3min, 1 minute recovery jog at upper mid threshold, effort= 7/10, weekly once Race Conditioning: XC races, fun run, BBQ stakes, monthly handicap, effort =8/10, monthly Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional Try to incorporate long intervals into weekly runs like BBQ stakes or Customs rather than running the event hard.

Results for our core group of those who trained regularly with the squad, made it to Melbourne for the championships uninjured and able to compete are listed below. Three were unable to attend or compete. SK a stress injury in the foot, Emma nerve damage from a long jump and Minnie ongoing problems relating to tight upper torso, calf tear. 23 of the 25 performances listed below resulted in medals. More than half of those medals were GOLD. Everyone was able to peak for the championships and do a very near season best or personal best or win in at least one event. In short everyone was able to compete at National top 3 level. Further the range of events was from 800m/1500m to 8km or 10000m for most. Versatility. On a world level most were able to improve on their 2012 world rankings or take significant steps toward gaining a world ranking for 2012. That's what we did right. Pats on backs. What we could do better? That will be in the tweaks we make to the series of trainin

...6 day turnaround

The cross country course slightly different than first advertised...3 longer laps instead of 4 and the addition of an extra hill each lap. Surface varies from lush grass to dirt trail and unmown ground cover...the challenge to pick the quickest line and maintain form over the rough terrain. The weather pattern continues, cool and windy. Women all ages: 1st Lisa Davis (SA) W35 32:29 -- 2nd Stacey van Gueren (VIC) W50 32:46 -- 3rd Mandy Giblin (TAS) W35 33:14 -- 4th (our own) Heidze (ACT) W40 33:45 (nowhere to hide now:-)) Of us: Kathy W60 Gold ; Maria W55 Gold ; Helen W50 Bronze ; KT W45 Silver ; Heidze W40 Gold...also Terri Jones W70 Silver -- Ann Young W75 Gold Men all ages: 1st (our own) SB (ACT) M50 27:34 -- 2nd Ross Langford (WA) M30 29:15 -- 3rd Michael Bialczac (VIC) M50 29:23 -- 4th Simon White (NSW) M35 29:27 Bella Squealing also Jeff Grey M45 Bronze Men 4x400 Metre Relay M240+ 3rd Act 'A' 4:39.19 1) Geoff Sims 63 2) Peter McDonald 58 3) Garry Maher 65

This morning beautiful and still in the stadium and very cool. I was thinking what great conditions for the 5000m and a cold front passed though the city during the third race, winds gusty and stiff for the remaining events. Race 1: W60+ 5000m: W60 Kathy 21:10? Led start to finish, won easily. W75 Ann Young Gold. Race 2: W30+ 5000m: W45 KT 19:45 Bronze ; W50 Helen 20:31 Silver + Kelley 20:34 Bronze; W55 Maria 20:10 Gold. Race 4: M50-59 5000m: M50 sb 16:16 Gold. Led start to finish but had to work hard to keep 2nd Steve Quirk 16:37 and 3rd Phil Clarke 16:40s at bay who were working in unison. Each lap in 2 parts, short stride into the wind, long stride riding the wind. Race 5: M45 Robert Schwerkolt fastest of the day 16:08. We had identical splits until 600m to go. Tmoz the crossy. Feeling very fatigued now, especially doing extra kilometres with the dog drama (lept off our balcony, lost until found a pound). Back to a full training load already. 20km today. 20km yesterday. 25

What a huge day!! Where to start? 1500m First race W60+ 1500m: Kathy an all the way win by a large margin and a decent time to boot. Very strong running on a sunny yet much cooler day, the wind down from gale force to annoying stiff breeze that swirled around the stadium but generally headwind in the back straight. W50-59 1500m: Maria an outstanding tactical run in a very quick time (in the 5:30s) and gold W55. Fastest time for several years....In the same race Helen also outstanding a season best for her (5:46?) and a second bronze medal for the championships in W50. W40 1500m: Despite running a brilliant race yesterday Heidze suffered most in the gale, being left on her own in no person's land and run down by the pack with 200m to go. Different story today. Got on the rails and took shelter behind two great competitors...one a Commonwealth Games rep, the other a huge W35 talent. Out in front Suzy Cole left her mark again with a 4:31. Heidze waited for her time, had two choi

Women 10000m: 
1st Stacey van Dueren 39+ W50 : 2nd KT 1st W45 41+ : 3rd Caroline Davis 2nd W45 41+ (15m behind kt, exciting last lap) : Our Kelley 2nd W50 (one lap+ down on kt). The conditions: Started nice, getting hotter and windier during the race. Men 35+ 10000m: 1st sb 33:48 M50 : 2nd outright Steven Quirk M50 36:34 The conditions: Started hot, sunny and windy getting worse during the race. Sun and wind the major factor, helping dehydrate everyone Of me: Felt great until about 6km (33:20 pace exact and having lapped everyone in the field). Tried to lift the pace and only succeeded in digging a big hole for myself. Lost 28 seconds in the next 4km. Visited the water station on 3 of the last 5 laps. Very happy with the time and how I ran the race. Hopefully no niggles appear overnight. Really looking forward to the 1500m tmoz in much cooler although still windy conditions. Maybe a shower or two. 800m: Heidi W40 2:33 ; Helen W50 3rd 2:53 ; Maria W55 2nd 2:47 ; Kathy W6

I only needed to do a few strides today. Did those at the track and then snuck in a 2000m at even 75 second laps or 6:16. Travelling down the Hume tmoz with the dog for good company. Leaving early as I try to fit in some shopping at the sporting factory outlets in Smith Street. Should be there by 2pm. Weather for Friday to Monday 30,19,19,17 and windy every day. Only showers on Friday/Saturday.

Five of us at the track tonight making final preparations for nationals. Helen 1500m training. Same set as Saturday but quicker. 1000m ; 300m ; 200m with 30 second recovery. 5 seconds under target on each effort. Heidze 800m training, Straight 600m effort approximately same pace as last 600m of an 800m. 1:46 or 2:21 pace Kathy and Maria 800m training. Same set as Heidze. Maria 2:45 pace. Kathy 2:51 pace. Of me: Paced the lot of them. The 600m with Heidze similar to my 1500m pace. The weather for Melbourne looks windy always, hot on Friday, cool the other days. Perth was hot and windy, still ran reasonable times. Windy makes it more likely than not I will line up for the 1500m as well as the others. Looking forward to that much more than a 10000m at noon in 30 degree heat.

Once again Heidze had the feminine masses in the palm of her hands during the pre-run warm up. A perfect sunny morning for women, girls, mothers and daughters alike. As expected we had several of our group up in the standings, most in the top 3 in their age category, a few winners in KT W45, Helen W50 and Kathy W60. Another great race between KT and Kathy S'gate W55 winner. This time Kathy S'gate on top. Quite a narrow start resulting in many a little further back early on than hoped for. 5km is long enough for the cream to rise up. A final session on Monday for the 800m. A 1500m session for me just in case.