Secret Blog for Killing Track and Parkrun PBs

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 <9:30, solid last 2km, big last 800m. Take as many rides as I can at the right pace.

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?