Secret Blog for Killing Track and Parkrun PBs

19 of us at brunch this morning, a cast of stars. The running set 4 x 5 minutes hilly in the bush tracks, 1 minute recovery. All up for Bella and I 24km plus a 20 minute bike ride. Bella not on the bike, home alone Paris...24 hours away

An 8am start using the same protocols as the previous tests. Mnnie and I undertaking the tests this morning. For me the set: 4 x 4 minutes on treadmill at 15,16,17,18 kph with 1 minute recovery. 5 Minute break. Progressive 4 minute effort up to 18kph followed by increasing gradient until exhaustion which was at 6:30. The results: Minnie a definite improvement.. me similar to last test 6 weeks ago.

Same set again: 2000m (625), 1600m (508), 1200m (348), 800m (229), 400m (69). Same cumulative time as last week (PB). Not warmed up properly for the first effort, the next two efforts quicker, too cold for the last two to take a risk. As usual all efforts nice and controlled by a beeping watch each 100m, always up on schedule. Group 2: (Maria, Julia, Roget, Tori, Kathy) an abbreviated set 2000m, 1600m, 1200m. All helping each other. Everybody working to their levels. Group 3: (Heidze, Helen, pacing by me) also  2000m, 1600m, 1200m. Helen holing on for as long as she could (only missed a lap). Heidze a PB set:-) Well under 4s and more comfortable than ever. Nestled in between the groups Janene 2000m, 1600m, 1200m on her own, moving along nicely with an extended warm down Garry chipping in with a few laps and strides and giving a lot of support.

There's often a conflict between what we would like to do and what is sensible. This week is one of those weeks. Minnie and I have a VO2 max test on Thursday morning. On Friday it is an Hb mass test which concludes our parts in the AIS iron study. The day after that we have some long intervals (may turn into a long ploddle), a brunch and jet off to France. That leaves Tuesday a continuation of 'that' session I am my friends have been doing. Wednesday has to be something easy...a week planned without planning. Today was a slow jog to work and back, feeling quite tired from four big days. Two working days to go, four weeks no working days:-)

Two up on the podium today...Roget GOLD in the long course, GT BRONZE in the short course. Congratulations to both. The long course I think is the toughest on the circuit. Majura saddle from the east is a tough one. Helen an absolute cracker today now she has the skills to run as fast up the hills as down. Maria also with an ast in the high 80s. Great running girls. The short course missing some regulars, Heidze nursing a minor niggle ran in control. Of me: I looked at the course record for the short course a week ago and thought it was unbreakable...decided to have a crack anyway and came up short but not so sure I can't break it now. Time will tell. Steve Hughes (he must have been youngish, ast in the 70s) holds the record at 15:18 for 4.5km with two testing hills but flat otherwise. 15:39 put me 21 seconds back, would need to run a very quick last kilometre to get close. Had to satisfy myself by taking around 3 minutes of sk's M50 record instead. Sorry sk. More important

ACTVAC XC handicap tmoz so a fluffy set of long intervals for some, others a little harder. Most did 4 x 5 minute intervals, some 2 x 2.4km (I the latter in just over 8 minutes each effort). Second run of the day was right on dusk, many of the kangaroos that weren't killed in the cull out nibbling cold, wet grass. Bella on the lead once her ears pricked up. Mick and Kelley did a bush half marathon at the same time we trained. Both very quick times on a tough course. Brunch today out at Rocksalt. The chef not in so a limited menu, only coffees for me.

I spent the last week in taper and then recovery mode. After 7 very hard weeks I allowed my body some time to freshen up with just one session and then a race (the ACT XC Championships), only around 80km for the week. This morning I blasted my body back into actions on a dark, dreary, wet, windy and cold morning...jogging to work in the morning, back again in the afternoon. Next week Minnie and I complete the AIS iron study with a VO2 max test and Hb mass test. It's been quite an experience for both of us. Really looking forward to escaping the Canberra cold for the annual lap of France starting next Sunday. Three weeks of warm weather and trying to stay sharp and fit for City2Surf.

Once again a continuation of the Tuesday sets we have been doing. Started the sets at 4:30, ended after 6:30. The weather gradually getting colder, the stiff afternoon breeze dying down after sunset. Early set (just me): 2000m (623), 1600m (510), 1200m (350), 800m (228), 400m (68) with 200m recovery. Yet another session bettering all those done before. 7 seconds quicker than last week. Middle set: Kathy, Roger, Tori: 2000m (paced by me), 1000m, 1000m all at 4:30/km Final set: Heidze: 2000m, 1600m, 1200m, 400m (all paced by me) all well under 4:00/km, last 400 in 88. 2000 1600 1200 800 400 19/06/2012 623 510 350 228 68 -7 34 12/06/2012 629 509 350 229 69 -14 27 29/05/2012 631 513 357 230 69 -9 13 22/05/2012 635 517 357 230 70 -4 4 15/05/2012 638 518 358 230 69

Now they have stopped killing the kangaroos people are allowed back in Mulligans Flat for a run...we even spotted some kangaroos. Unfortunately we came across a deceased animal on the road, all that remains was a pink polar fleece and white buff. The run 16km +/- 2km, a bunch large enough to have 3 lines of 4 in deep conversation plus one off the front and one off the back. 16km covered in 85 minutes today...10 minutes slower than the usual clip. Brunch only one kilometre from the run, great food and service. We lost 2 runners but gained 1 diner. Of me: Less than two week until the tour, 8 weeks until City2Surf...no more racing until then...back into the grind and continue with the good sessions and technique training.

Stromlo Forest Park the venue for the combined ACT XC Championships. The weather cool to cold with a slight breeze and drizzle. The surface soft but not overly wet. Some great results out there from the gang on a bleak day...made all the better by an extended lunch on top of Mt Stromlo. Of me: Possibly my best run in the last 5 years. Through 10km in 33:25, 6th place overall (1st Vet), helped over the last 5km by a group of triathletes, always felt in control, always able to respond when I needed to. The new technique working a treat Results Women 8km Jodie 32:05 Katie 32:29 Heidi 33:37 Maria 35:12 Missy 37:39 Men 12km SB 40:10 Lance 47:01 Keith 47:09 Mick 53:51

All the gang migrating from 1000m intervals to longer (although slower) intervals in step down fashion. Early set: Me 2000m (629), 1600m (509), 1200m (3:50), 800m (229), 400m (69)...200m recovery. First 3 efforts very relaxed.Once again quicker and easier than the week before. Starting to like this set. also Kathy: 1200, 1000m, 1000m...still recovering from illness now looking good again. Late set: Maria (2000m,1600m,1200m) pacing  Julia (1200m, 1000m, 800m) at around 4:20s/km Me pacing Heidze (2000m,1600m,1200m) all under 4:00/km...looking and feeling better each week. Later still Helen had help from Maria, Heidze and myself (2000m,1600m,1200m) all around 4:07/km. Great sets:-)

Last night all of us dinner Indian style and some wine in celebration of a big weekend. This morning a hilly 70 minute run on single track and through the forest...now for breakfast and a safe trip home.

Nothing but the paper bag it came in...

Bling 2

Kelley 1st Female 4209 ; Maria 2nd female 4321 ; Kathy 4642 ; Minnie 4710 ; SB 2nd male 3318 ; Mick 4209 ; Geoff 5000 Of me: Previous results: 1991 32:43 1st ; 1996 34:17 2nd ; 1997 33:51 3rd and today 33:18 2nd...not that far off what I did as a 29yo and a lot better than as a 35-36yo. Stuck to the tempo I have been training at or 3:20/km, leaked some time on all the hills (they were long with 4-5 hills of 700m to 1500m and probably 4-5% gradient) kept the new form that I have been working on the whole way and ran really strong over the last 2km. The numbers say it all...very happy. Of the others: WOW!! All the girls in the top 10, first and second overall for two girls in their 50s. Between us pocketed $100 cash, three bottles muscat, two sash (never won a sash before:-) Meanwhile back in the capital, Heize, Janene a 15km run.

A 4.5 hour drive yesterday (just me and Bella) via Beechworth Bakery. Three ploddles in the afternoon (including one to the pub and back to meet Kathy & Geoff), a total of 17km. This morning with all but one of us here (mick+kelley+geoff+kathy+maria+peter+sb+bella-minnie) a long run out along the single tracks following the creek gold diggings to Wandiligong and back via the pines and fire trails. 80 minutes all up. Minnie on her way. An hour or so in Beechworth along the gorge for her. Everyone on their way to Beechworth for some shopping and nibbles...except me, minding the dog:-)Followed by pizza in town for dinner, another 20mins for bella and I Meanwhile back in the capital a nice size bunch, 4 x 5 mins, long run tmoz:-) Tmoz for us Rutherglen Fun Run.

Sky rider strengthens lead at Critérium du Dauphiné. My coach has not been in cycling for long, he's come from swimming, so I've pretty much been training like the swimmers train," Wiggins told reporters in Bourg-en-Bresse. "I've been constantly training through the year, so it's not like the traditional way for cycling, which is starting in January fat or in really bad condition, and then building, building and showing form in these races." Wiggins began his racing campaign with 3rd overall at the Volta ao Algarve in February, then won Paris-Nice in March. After abandoning, the Volta a Catalunya, Wiggins won the Tour de Romandie in early May and now holds a commanding lead at the Dauphiné. In between, his regimen has included some lengthy stints of training at altitude in the seclusion of Mount Teide, Tenerife. "It's just trying to be 95, 97% all year and constantly working," Wiggins said. "The only downside is that

Tried to encourage a few of my friends out into the glorious sun this lunch at Stromlo but only one could come (damn that work thing). So Heidze and I: 6min,5min,4min,3min,2min,1min on, 1min jog recovery. I started out the first 3 intervals at 3:20/km or so, quicker for the last 3. Heidze not far behind on each effort. The track wet and slowish. Barely a breeze. Heavy legs from 7 big weeks. Last big training day tmoz before a taper and race next weekend...and the reason we trained hard at Stromlo today.

A small bunch today, one at a love-in, another with a lurgi, winter is upon us. A terrible day of weather (my work place a blackout for 4 hours), cold and windy with showers. Only marginally better by evening. Of me: Nothing but the usual amount of km's, pacing others instead. Heidze: 2000m,1600m,1200m with 200m walk recovery.aal the efforts slightly quicker than 4min/km...not easy in the cold and wind. Helen: A late starter ran 3 x 1000m on the back of the small train all in 4:05-4:07. Tori, Roget, Kathy an assortment of efforts. Bella tied to a post...only 5km for her today.

Once again I left if to the last of daylight to get my run in...a risky move in such bleak weather. I passed Minnie and Bella 12 minutes into my run knowing I had an hour to go. Over Black Mountain, down part of the other side and return, ran out of daylight with 2km to go, stuck to the bike path to keep safe. That leaves me 4 days to conclude week 7. I need one big session, probably on Thursday as the weather will be much worse than today until then. A weekend in Bright will give me a chance to chill and get ready for my first proper race  (ACT XC Champs) since nationals/half marathon. Sunday will be a 10km tester at Rutherglen Fun Run...will only float through that one...not enough recovery time between efforts even if the week between only involves 80km or 2/3 of what I have been doing.

A lap of Mount Ainslie through the Majura saddle this morning. Cool but not freezing after some rain overnight. 14km all up done in 2 packs, 72 & 77 minutes...a City2Surf replica. The brunch in Dickson, 9 of us grazing somewhere  different than the normal. This afternoon another 8km ploddle with Bella if the knee is ok after a wee tumble at the finish. I hope my tights scrub up ok as well.

Some drizzle overnight kept the temperature moderate (cool not freezing) and softened the trails. Today the set 4 x 5 minutes with 1 minute recovery on the out and back undulating trail to the gate (a series of tough hills in there when done at pace). Once again brunch at Seasalt dining, around 10 of us. Helen has also been working on some changes to running form (with Lex), working on similar things I have been working on and we all worked on doing hills last week...she is looking very good.