Secret Blog for Killing Track and Parkrun PBs

Well that's it for 2013. Two runs today. The first with Bella on the lush playing fields in the morning. After the warm up 4 x 15 seconds, 4 x 30 seconds, 4 x 45 seconds, 4 x 60 seconds all with Bella running fast beside me, a 15-30 second break between efforts, jog home. The second run in the heat of the day on the bike path and 6km. Just went out for a run but felt very good. Despite a half volume day I still finish the week with well over 100 miles in the legs last 7 days and an average of 133km+ per week for the month, easily my best training month since the 1990s. Almost a blessing they closed the track so we couldn't race. Some stats: Average kilometres per week, year bests for 5km, 10km, Half Marathon, Marathon or One Hour 1986 124.9                         14:51 ; 30:10 ; 65:45 1992 122.5          ...

In a normal year the major competition (Australian Masters Athletics Championships) is in late March or April to coincide with Easter. This year the major focus comes in the first weekend in March and the structure is brought forward by a month or so. The second direct prep block for track will be merged with the second competition block. We have been without a track since early November. I had broken ribs only days after the track closed. The Australian Masters Athletics Championships is conducted over three consecutive days instead of four, leaving no day off for me. As the program stands I will run 10000m, 5000m and 8000m XC on consecutive days. By necessity I will run the races tactically and not as time trials. That basically means start slowish, find maximum threshold and work a little below that with the help of other runners, save a kick for the last 2000m and last 400m if needed. All year we do sessions that mimic that so little will change. Another factor for me is run...

Too much wind for a trip out to Stromlo. Instead a run from home, down to the lake, out 10km, back 10km. First km warm up, 18km at lower threshold (4:00s on flat, 4:20s in wind and hills, 4:30s back up the 200m elevation from the lake), 1km warm down. All done on the bitumen to get the legs ready for the half marathon in a fortnight. This afternoon an easy run with Bella. 170km in the legs this week and will average well over 30km for the month. December will be my best month since returning to running in 2007. On New Years Day the load will lighten and hopefully the leg speed will improve, especially with access to a track again, a new one at that.

This morning with a 645am start, just Steve and I. The track had the sprinklers so lush, wet and very humid. The usual set: 2000m warm up, 4 x 100m, 2000m (645), 1500m (452), 1200m (355), 800m (229), 400m (74) with Steve just behind and in front on the last two efforts (another equal best ever set for Steve). 2000m warm down. 8am for the next group. By this time very warm. The set: 2000m warm up, 4 x 100m, 1500m (5:48), 4 x 500m (1:40), 2000m warm down. The girls and SK running very quick. Minnie also a recent best effort on her threshold run. Gets better each week despite the odd setback. Of me: Very similar splits to last week. I worked to my maximum on all the efforts. The fatigue of six very hard weeks and 170km this week has dulled the speed a wee bit. Hopefully I get a whole lot quicker when the taper kicks in next week. A usual a loosener this afternoon and a long lower threshold run early tomorrow morning.

21km at Stromlo. 2km warm up, 14km at Lower Threshold, 5km jog warm down for long run #14. Resumed pushups today, first set since the broken ribs. 100 done at double the normal effort. 100 days to Marathon de Paris. :-)

Yesterday 23km all up in two runs done very slowly. This morning just Steve and I: 2000m warm up, 4 x 100m, 2000m threshold 7:13, 5 x 500m (95,87,87,87,87) with Steve 1-2 seconds quicker on each. This afternoon an easy recovery run. A week from now the track opens again and I will get a chance to find out where I am at before the 5000m at the Oceania Masters Games in Bendigo. I will fit in two track sessions before the 5000m. I expect to be very strong but on the slow side.

Cool and still at Stromlo for a 6.45am session, just Steve and myself. Same session as last week (done with Keith as well). The set: 2000m warm up, 4 x 100m strides, 5000m on the hilly 2.5km circuit in 2 parts: 3300m staying all together (mid-threshold or 3:32/km for me) ; final 1700m at maximum threshold (3:25/km for me). 2000m warm down. Final times: Me 17:34, Steve 17:49 Splits while together: 2km 6:58, 2.5km 8:59, 3km 10:34, 3.3km 11:41 Similar splits to last week with Steve able to come home quicker.

Another hot one, over 36 expected again so an early start. At Stromlo only on the 2000m XC circuit a 2km warm up, 80 minutes continuous at lower threshold (4:00-4:07/km), 1000m warm down. A short loosener later to make it 28km for the day. That's long run #12 since the ribs thing and week weeks average of 130km. One more week of hard work and then an easy week or so coinciding with the Oceania Masters Athletics Championships 5000m and Half Marathon.

Up very early this morning with a 6am start, just Steve and I. The usual set: 2000m warm up, 4 x 100m, 2000m (647), 1500m (452), 1200m (353), 800m (229), 400m (71) with Steve just behind and in front on the last effort (another best ever set for Steve). 2000m warm down. 8am for the next group. By this time very warm. The set: 2000m warm up, 4 x 100m, 2000m max threshold (7:49), 3 x 500m (1:40), 2000m warm down. After all this running a brunch close by. Of me: Once again not warmed up enough and probably too fatigued for the first 2000m, then a best ever set following. I can say now that I've regained all that I lost from the rib injury (which are still sore to touch after almost 6 weeks). Glad that is out of the way. A long run tmoz with some threshold intervals.

With the weather in Canberra hitting over 37 degrees I am so glad I got out there in the cool this morning and did my 18km lap of the lake+ There is now way I would be contemplating it now.

Cool and still at Stromlo for a 6am session and all the boys present (Steve, Keith and myself). The set: 2000m warm up, 4 x 100m strides, 5000m on the hilly 2.5km circuit in 2 parts: 3300m staying all together (mid-threshold or 3:32/km for me) ; final 1700m at maximum threshold (3:25/km for me). 2000m warm down. Final times: Me 17:31, Steve 17:52, Keith 17:59.  Splits while together: 2km 7:02, 2.5km 8:57, 3km 10:43, 3.3km 11:42

Very hot and still...that's summer for you. Just Steve and I, 4 x 700m mostly up hill and into the tiny breeze that was. We couldn't maintain 3:10km pace but were always under 3:20/km...the effort was there. Once again Steve pushing me the whole way if not in front. Saw Tush post training on velo...it's been quite a while. Kathy and Maria (with some help from KT over last weeks) have both been training hard. Keith had his best short session today. We are gearing up for the new track. First opportunity to train there will be January 2 in the afternoon.

Thunder and lightning cut short the Monday session. A 10km jog with Bella on trails and a 5000m mid-threshold run on grass in 18:29 (splits: 3:40, 3:45, 3:42, 3:43, 3:36). I just ran by feel, no peeking at the splits along the way so I wouldn't run too hard.

With the Canberra Half Ironman on getting to and from Stromlo wasn't easy. In the end I parked 5km away and did an extended warm up and warm down to the grass track. The set: 7000m at just under 3:40/km (mid-threshold), rolling into 8000m at just over 3:50/km (quicker than lower threshold). Most of my work was done on the more undulating and slower 2000m circuit. I did the last 2000m on the 1km loop in 7:40. 25km was just starting to test my energy stores which is something I haven't felt in a long time. This afternoon the loosener will only be 20 minutes with the dog.

Cloudy, not much wind, a little humid and warm this morning. Not too bad for running. As usual with Steve on the early set: 4x100m, 2000m,1500m,1200m,800m,400m Splits: 645,454,354,231,75 Second set pacing the girls: 4 x 100m, 5x800m all in 257-2:58 or just under 3:50/km The first set one of my quickest, the only disappointment being the first effort. I'm pretty close be being at my best again but to be honest I didn't feel great out there this morning. It was a best ever cumulative for Steve. Even at my best he is pressing me on every effort. The girls were great too. Very impressive the last four weeks and I can see they are all coming into form. Yesterday was my 11th 90 minute+ run in four weeks. All but one have been long recovery runs. Tomorrow will be another marathon specific session at Stromlo. A little faster and further on both threshold efforts and a little further in total distance is the plan. The track: They were putting the railings in late yesterday....

Only Steve, Maria and myself this afternoon. Kathy later. 5km for all of us on the 2km x 2 and 1km loops. For Steve and myself intervals @ 3:20/km with 100-200m recovery (60 seconds). Total time for me (including recovery)(I went back for some bits to help Steve) 19:25, Steve 19:41. Maria a steady threshold in 23:30. It was hot and windy. Of me: That's 3 weeks average 125km+ since starting running after the rib thing (and it still hurts).

Another 90 minute+ run knocked off in the bush. More important to look and see that the track now has all lines painted on. Just some trim like the inside railings and so on to complete. Hard to believe it will be shut for another 3 weeks. Keith continues to train the house down on the coast. We get our chance and Stromlo tomorrow.

Very windy in the morning. Minnie a 10km threshold effort. Steve and I lactate intervals. The set: 4 x 100m. 3 x (400m, 200m, 300m, 100m with 30 seconds jog recovery) and 700m jog recovery between the 3 sets. The splits: 76,37,54,18...76,35,54,18...74.35,53,17. Yesterday Keith the Stromlo set on the coast. All the times still looking good. Me yesterday a lazy 75 minutes in the bush. The track is finished except for the line marking. My ribs? I can stop whinging now. No pain on the harder sessions. Still sore to touch or breathe very deeply. The only pain is when I sleep on my side so that story is over.

All the other sessions I do will go towards Marathon de Paris as well. The session today was my first of around ten sessions to get me there mentally. I used possible shoes for marathon and started testing nutrition. The session at Stromlo again, hot, sunny, black snake, not much wind, all on either the 1km or 2km loops as the 2.5km is short. The set: jog 2km 10:00, mid-threshold 5km 18:15 , jog 2km 10:00 ; lower threshold 12.1km 49:25 (last 2km 8:00); warm down to 90 minutes. Split at 21.1km 87:50 Minnie was out there as well, covered 15km in the same time. This afternoon a loosener of 8km to take the day to 30km.

Perfect morning, cool and next to no wind. Set 1 (with Steve): 4 x 100m, 2000m,1500m,1200m,800m,400m (650,459,358,235,72) Much better than last week but found it tough going. I am probably one week off training at my normal level. The chest is stiff and the breathing laboured. Not getting enough sleep from lying on my back. Steve is pressing me on every effort and always beats me on the last. Set 2 (pacing the girls): 4x100m, 5x1000m (343,343,348,349,359) All the girls were really quick, a big step up over the last few weeks. Minnie continued her progress, an incredible 89 second improvement this week during the last 8km of a 10km threshold run at the same venue. Ken and Karen did an extra 4 x 100m and 4 x 200m strides, missed some 1km efforts.

Yesterday a long run in the heat of 90 minutes+. Today with Steve at Stromlo: 4 x 100m, 4 x 800m on a cold and windy day. The times identical for both of us: 2:32, 2:28, 2:28, 2:26. Felt a bit like the old me again and looked very much like the new Steve. The chest still store and with some fluid in the left lung, not getting much sleep, but that's the best I've felt while running since the fall. On the coast Keith a short session, cut even shorter by the weather. The track was almost fully surfaced as of yesterday. I doubt much if anything got done today. It was 8.1 degrees here mid-afternoon.

  Because of me who jumped the gun minus 3 seconds each from those times...so sorry. An improvement from last week and felt good until I cracked after 2.3km. It was hot out there. My splits:8:21, 8:47. In training I would normally do 6:37 which is about what I went through 2km in. In a race a normal split is 8:05 on a first lap. I have run a tick over 16 for 5km on the course. Any way you look at it I am still a minute or less off a good run. The chest not a problem during the race. After quite sore...will have to do some breathing exercises and harder training to right it. The left lung is not filling up to capacity and can't hold it for as long. Steve 17:59 by his watch. Kathy very similar to last week...everybody suffered in the heat. Back to a new normal routine for me. 140km in a week, three hard sessions, next one on Thursday. Yesterday I did 83 minutes and looked at the track. They should be finished before the rain sets in tmoz save for marking the li...

My fifth 90min+ run in eight days leaves me with 90 miles for the last 7 days in old terms. Bella was with me, four swims and a little slow in the last 3km...I was relentless. Finally the chest pain is diminished on long runs so as to need no drugs, no compression tops, no tape and no pain. As for sleep deprivation, fast paced work and timid of pointy stones that might take a bit longer. Keith ran in the 17:40s in Albury yesterday, hot and lonely...well done. From what I have seen the boys (except me) are in great shape.

A bit of a diversion from here on as I am training for a marathon and my best friends are training for much shorter. Of me: I will detail in next days. Of my friends: The training will be a bit more hands on but this is the general gist. In simple terms: Stick to the Stromlo set. We have to enter your events soon...think smart (think to win) and work backwards from there. Race pace lactate intervals are at no slower than 3:20/km for Steve and Keith. Direct Preparatory Period 2 December 1-January 5 Aims to develop: Aerobic endurance, race pace, specific speed, 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 Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 800-2000m with long recovery at race pace, effort= 9/10, weekly once Ra...

The sets: 4x100m, 2000m, 1500m, 1200m, 800m, 400m, 4x100m, 4x600m. First part with Steve, last part with Steve and the girls. Minnie was doing a 10km threshold in early preparation for the Paris Marathon. A no pressure session today, just happy to get through it. The ribs were very sore by the end. All the efforts were roughly 5% slower than normal. Today ends a strange month. I started and finished with a 145km week and had nine days of minimal or no running in the middle. I still averaged over 100km per week for the month.

Wednesday and Thursday and Friday the same basic loop of 90 minutes+ through the bush and taking a diversion to see the track resurface progress. That makes a weekly total of 140km + this week. The chest slightly better. No need for drugs on training runs or tape. Still using a compression top. Still hurts all day. Still can't sleep at night. Still 3-4 weeks before it is better and I can breathe properly again. Happy to see some signs of recovery. The track has been laid 120m approx. My guess is they are laying 30-40m a day. It's starting to look good and from what I can see it looks like it will be ready on time. Kathy had a return to form on Tuesday with 23:35 for 5km. I big improvement fro the week before. Keith is still training hard. Running in Albury a 5000m this weekend. Steve is recovering from the 10km up north in 37:50 or so.

The course slightly different than the previous two runs with a washout on the bike path adding an extra hill into the mix. On the positive: Near exact splits on the out and back course of 8:45 giving 17:30 or 3:30/km. The running form was good. I didn't fatigue much at all. I won by 30seconds. On the negative: My two efforts in November 2009 were 16:07 and 16:14 (with help of some great runners). No matter how I look at it 2kg overweight off 7 days training and 1.5 lungs and broken ribs 17:30 is an awful result so no Zatopek Lower Grades 10000m next Thursday. I will have to take the long road back into form. Long road back into form means next Tuesday another fake race 5km at Stromlo. The following weekend Black Mountain Challenge 5km run (last 2.5km up,up,up). Sessions and long runs in between. Big picture: Broken ribs should be better in 4 weeks. Oceania Masters 5000m and Half Marathon in first weeks of January to aim for. I am from this day forward aiming for a good mar...

I tried a session this afternoon but a small sore spot in my thigh put it to an end and into along run of 19km. The failed session 4 x 100m, 800m 2:34, 200m 36 stop niggle, continue to 90 minutes or 19km. Six days straight running and 118km for the six days. Tmoz if the rolling pin takes care of the knot a 5km effort on the bike path. That will take a week of 136km and aside from the fat belly I should be near the fitness I was two and a bit weeks ago. The bones are far from healed, as on previous days ibuprofen in small doses and compression tops get me through the persistent pain in the chest...I've given up on taping.

After helping out at ACTVAC XC handicap a late long run of 90min+ on the bush trails. Being disoganised I had to do drug free (ibuprofen) and was not pleasant at all. I can't wait until those bones finally heal. This afternoon another run to make up 25km for the day and keep that weight dropping off. Still 2-3kg overweight.

Yesterday another 75 minute run in the bush. No compression, tape but some ibuprofen. Very painful until the pills kicked in. Today at Stromlo just a few of us including Maria, Kathy and Karen. The set: 4 x 100m, 4 x 800m with 200m recovery (2:39, 2:38, 2:36, 2:34). Karen ran the first two efforts with me. Another improvement on past days and never flat out...still some ways to go. A late loosener this afternoon.

Down in Keithland 4 x 100m, 4 x 1000m all around 3:28 For me a trip to Stromlo after work without the drugs, tape and compression tops I had yesterday...result painful but almost bearable. 5000m splits: 5:00 warm up, 4:00, 4:00, 4:00, 3:20=20:20. I did the session as intervals with the watch on 20/100m for the first 500m and recovery float for the next 500m. I couldn't maintain for the first 3 efforts, by the fourth I was 2 seconds under and ran hard to the finish. At 2kg over weight and still in some pain the body is barely coping with the shock back to life. Only 20% chance of making Zatopek Lower Grades 10000m on December 5 but I will give it a crack. I will race 5000m next Tuesday on road and shock the body a little more. I will need to get in lots of slow kilometres this weekend to shed some weight. After the session I ran with Bella another 8km

Three pieces strapping tape, two compression tops, two ibuprofen, one long run of 80 minutes in the bush. Chest sore the whole way but not unbearable. Unsure of how much pain without ibuprofen but I don't want to find out. On the way I looked at the track. Work has begun with high jump and long jump areas first. Seems to me like a face lift job and not a new face. I can't be sure about the main track so I won't say too much and hope we get a decent track out of this and not the old one with make-up on. I am back on program meaning a session tmoz. Will see how and if that goes before thinking out loud.

The ribs only getting marginally better each day. I'm now able to sleep well enough and had my second day of running (13 minutes today). It is still scary painful so I won't go beyond these small trots unless the body improves. Today Minnie drove off to Goulburn to visit Charlie and bring us back a new trainer for the bike. My old time trial machine is set up on the new Lemond Revolution. This afternoon begin to sessions based on the running program. Only 10 minutes on the trainer. 1 minute rolling, 6 minutes gear 53/15 @ 85rpm, 1 min rolling, 2 minutes 53/17 gear @ 100 rpm. I've been wantng to do some cross training for a while and finally I am back into it but not by choice...I'd rather be running. No pain on the trainer, very much pain running...the jolting to my ribs all too much at present. Next day, Monday: 10 minutes or 2km with Bella then 10 minutes on the trainer. 1 minute rolling, 6 minutes gear 53/15 @ 85rpm, 2 minutes 53/17 gear @ 100 rpm, 1 minute r...

This morning: Steve and Jane usual set: 4 x 100m, 2000m, 1500m, 1200m, 800m, 400m with 200m walk recovery. The conditions were cool with a stiff breeze. Steve another step forward, Jane a step back up after an easier week. Kathy & Helen: 4 x 100m, 5 x 1000m. Kathy just starting to find form again. Helen in great form still (404-413). Both having to rely on Tuesday Spring Series races to keep race fit. Karen found us after a two year absence to to family circumstances and travel. She she is very fit. Hope to get her back on the track when we get one and along for some training sessions. KT & Ken out there doing own thing and quick. Ken especially looking good again. In Bega Keith 2x 1600m, 1200m, 800m, 400m 5:55, 5:49, 4:19, 2:47, 79 Of me: Two cracked or bruised ribs still. Tried a 300m run with much pain but no bad after shocks. Hopeful I can do some very short runs in the next days or if not weeks. Not risking anything though, prepare to wait another 5 weeks if I ...

It took a few weeks but I finished watching all 110 episodes of Northern Exposure over a period of 4 weeks (including some episodes twice). I still have one DVD to go as 'Ed' has just launched a book and DVD to be released by the end of the month...good timing Ed. I could say much more on this topic but will save for another time and different place. What I will say again is I visited Roslyn (Cicely) in 1990 by an act of fate. The show was first shown in US around the time I visited but it did not screen in Australia until 1993. I only watched several episodes but it had a profound affect at that time. Sometimes I wonder if the show helped form who I am or whether it simply resonated with who I was already becoming. My ribs are sore, right near my heart.

Took a tumble yesterday so no running. Bruised rib, bloodied arm, bloodied and sore hip, bruised shin all down the left side. No damage that should take more than a few days to get over but Victorian 5000m Championships is off for me. I will get another chance to race in Melbourne on December 5 Zatopek lower grades 10000m.

Today a 90 minute early in the bush trails and a 30 minute loosener late in the rain. This week peaked at 147km, now down to 137km, aim to get to 90km by Thursday and the Victorian 5000m Championships. Need one final session on either Monday or Tuesday. Last year the session was on Tuesday: AIS 600m (146),400 (68),300 (50)200 (32) with short recovery. This week it all depends on the rain and wind. Beyond Thursday it will be several months of working hard and mini-tapers for key events. I've kept the workload going longer than I did in late 2011 and 2012 with an eye on the Paris Marathon in April 2014.  Time will tell if that's good or bad for track.

We scheduled in a TT 5km at AIS simply because there are four days of the old track left and we don't get the new track until 2014 (grass only until then). On any other day we would have run in the bush tracks...so glad we didn't. 5000m TT: 1. Positive head 2. Perseverance The wind as the BOM attest was gusts to 39kpm at 8:30am, but we did any way. Steve 17:48 (all time PB, but no where near current form) ; Keith 18:07? ; Me 17:00? ; Jane 12:00? 3km It wasn't so difficult for me until lap 6 when the wind knocked 4 seconds out of me in 90m (at 3:10/km), from there it was all down hill. I looked across the track each lap after at Steve and Keith and lost track of the laps, but couldn't work the story out until post race, so sorry. In any case a good session and some lessons for all. Tomorrow a long recovery run, Monday or Tuesday a final track session, a huge taper until Thursday, Victorian 5000m Championships.

Last meet before the track is ripped up and renewed. 3000m: Me on pacing duties, every 100m in 20 or a touch under for 9:5? Along the way Steve held on for 5 laps 10:10? (season best) and Keith 10:22 (lifetime best and getting very close to the ACTVAC M55 record). That's a great way to end part 1. Anthony Kennedy also a run out of the box low 10s...great running you three. 800m Higgins handicap: In honour of the only runner to die at an ACTVAC track meet. Minute Silence. Almost 30 runners lined up. I'd never won this event, best a 2nd & 3rd. While I haven't got any slower than in 2008 (even quicker if anything) those around me have slowed. I thought 2:16 would do the job. Set the beeper on 17s and was 2 metres under at the first 100m and got in the groove for a 2:15 and win by 30 metres or so. I must have gone through 600m in 1:41 which is a tad quicker than training on Tuesday (see the previous post) and held onto it to the end. I still have 146km in the legs t...

Yesterday rond du lac Walter Burley Griffin + etc in 85 mins. Today 4 x 100m, 4 x 200m with 200m recovery (34,33,33,32), 600m, 400m, 200m with 200m recovery (143,68,31) with Steve. In Bega Keith 4 x 600m (159,157,157,157) plus 4x100m Helen 1500m 6:09 plus 4x100m   On Thursday 3000m and if capable 800m handicap.

Yep that was the count this morning on the 92 minute run on Black Mountain and Mount Painter...very hot. I did a loosener on Mount Painter this afternoon and it has cooled off nicely. That's 120km for the week, my first for a couple of weeks. All the reptiles were sun baking on the track and my second brown snake sighting this year got me alert to the lizards and sticks that look like snakes.

This morning the usual set with Steve and Jane early, Maria and Kathy later. It has been a while as the magpie has been swooping. Today I didn't see him although others did. The set: 4 x 100m ; 2000m 6:41, 1500m 4:55, 1200m 3:55, 800m 2:27, 300m 51 ; 4 x 80m power hills. Steve was around 3:30/km only the early efforts and quicker than me on the last. Jane was well under 4:00/km today. I helped Maria on her efforts 1500m,1200m,800,400m after my set. This afternoon a loosener and tomorrow a long recovery run.

It's been a week of getting my legs back after those hard runs on Thursday and Sunday last. Wednesday and today long recovery runs of 70 & 90 minutes. Thursday a 20km run including 5 x 600m on track (153,150,150,150,149). Deliberately slower than usual but shorter recovery to replicate a 5000m pace. At track Keith, Steve and Helen ran the 1500m. Helen also ran the 6 lap handicap. All good runs for everyone on the night. Keith ran an all time PB in the 1500m. As an M55 he is now in contention for a medal at world level in everything from 1500m up. Still much improvement possible for all of them but the track gets ripped up after next Thursday so they may have to wait until the new year.

Tomorrow I am on track duty so no racing. The following week will be the final ACTVAC track meet for 2013 before they rip up the old track and lay a new surface. I expect to run 3000m and a handicap 800mon November 7. Today I entered Zatopek 10000m lower grades on December 5 in Melbourne. That along with the Victorian 5000m Championships have been my major goals of the pre-Christmas racing block (along with ticking the One Hour box last week). I feel like I am ready for both events as things stand so it will just be a case of tightening some screws and shaving some weight...feeling excited already:-)

A hotch potch today...yesterday a rare day off...nothing... Today back into the groove. It was very, very windy. Helen and I the same set: 3 x 600m +200m...I did twice helping Helen. Me: 1:50,1:49,1:50,34 200m recovery    Helen: 2:19,2:17.2:17,42 same recovery. In Bega Keith on his own. In Canberra Steve on his own. In the bush Maria, Kathy and Tori 3 x 1000m hill loop. Only 2 weeks of Vets track left this year, I only get to race one and not this Thursday...may have to look elsewhere.

Friday only and easy 6km, Saturday easy 20km (12km+8km). Today a 100% effort in the 3.5km xc handicap at the Arboretum. It was the final race in the King of the Mountain series and I needed 1st or 2nd to win the title. I had to work very hard on all the ups and downs to have a chance. My first 2km was 6:52 including three big hills and flying down the other side. The final 1.5km included two really tough but short climbs and quite a few people were walking up them. I only caught GT & then KT very close to the finish. I never saw the winner finish but 2nd was enough. This afternoon a late loosener before getting into the groove of training again next week. The next big goal Victorian 5000m Championships on November 14. I am still unsure if Lower Grades Zatopek is on or not. That would be on December 5. I did enter 5000m and Half Marathon at Oceania Masters Athletics in Bendigo in early January. Also in January ACT Mile, ACT 3000m and ACT 10000m Championships. Keith did a sho...

A perfect evening for us all in the One Hour Run. Three times Helen has tried to break Ann Young's ACT W50 record, falling short both times by just over 100m. With a little, self belief help and encouragement Helen added 164.9 metres to that ACT record which has stood since 1988...awesome!! It was so cold I wore a tri-suit for my One Hour. Although it was windy in the back straight I must admit cold with low humidity suits me just fine. Another thing in my favour was only 9 runners being on track. That alone negated the wind. My plan was similar if not the same as Helen's. I found my steady state, got ahead of schedule and held it as best I could until the end. 17357.9 metres added 290.9 metres to my Australian M50 record I set last year. Helen, Steve and I finished on the exact same millimetre of the track by my design and luck. I had to rip it over the last 300m to catch them and then coast for two seconds. Big thanks to Steve for being a key piece of the plan and Minni...

Once again some excitement for our 7th consecutive journey to Tour de France in watching the launch this evening. As with 2013 we begin our journey on the Gold Coast with a Half Marathon (or Marathon). The course 2014 encapsulates many memories from all the years we have made the journey...so I add a few pictures. Nine sectors of cobbles, the first big test near the foret of Arenberg. Pla-D'Adet, not used since 2005 (see map TDF). Planche des Belle Filles...where I met Claude and Virginie. Gerardmer...I did orienteering there in 1986. I LOVE EPERNAY...who could not love champagne? Hautacam...let's forget the drug cheat Ricco and replace with??? Almost forgot I get to visit Paris and Arenberg in Avril for Marathon de Paris et Paris Roubaix...pour qua?

Yesterday an easy long run of 80 minutes to recover from the weekend. Today two groups: In the bush 3 x 1000m hilly intervals (Kathy, KT, Tori, Maria) On the track Helen 1600m at One Hour pace for W50 ACT Record and Steve and I: 4 x 100m, 3 x 600m with 200m recovery. Steve 151,151,149 & Me 146,147, 145.2 Our set the quickest of the season once again...still making good progress towards Victorian 5000m Championships on November 14th. Below: 2013 Weston Creek Fun Run + 1983 Mt Pritchard to Warragamba 34km

Today the Weston Creek Fun Run, my 6th completion of the event since 2007 having missed it last year when I was in Melbourne. Being held in October means I've often done a speed session on the day before. In all 6 events there has been someone faster than me on the day so my lingering memory is running that first 1.5km all up and chasing someone for the next 4.5km with legs full of lactate. Today I started slower than my previous outings and dropped straight onto my maximum threshold and stayed there all the way home. I was was my least painful effort, my equal best placing and a time smack in the middle of those efforts. My fastest 20:07 in 2009 when there was a small group at the front and I got a sit in until the last 800m. My slowest when I was least fit in 2007 and most fit in 2010 (4x 1km day before) with times in the 20:40s Jane ran with Steve along side her, winning W40+ and 2nd female overall. Joshua (14) and Nicola Torley (16) won male and female overall so a case o...

Added another 400m onto the circuit we were using for our hilly intervals and included an extra hill. We last used this loop back in 2010 so it was interesting to see that the times were very similar today. The loop basically all up, interspersed with some false flats and including two nasty climbs and some shorter or flatter pinches. Each effort was quicker than the last and the splits at 1km were the same or quicker than what we were running in previous weeks. First effort was 5:25 and the last 5:15 approx. Steve was hot on my tail today indicating very good things are coming his way soon. Some of the girls got lost and only did two efforts. Emma 2.5 due to the smoke haze from up north. Tomorrow a 6km fun run I will use as a threshold effort out at Weston Creek. Steve and Jane will do as well.

On Wednesday a long run as planned, around 80 minutes through the bush trails as it was very windy and warm. For track extremely windy and cold behind the front that had been coming during the day. 3000m: I was on pacing duties for Steve so through the first 4 laps running 79 highs until Steve found it difficult, lifted slightly over the last laps. Each week 10km pace gets more and more comfortable, even into the gale. Steve ran 10:16 (6 seconds quicker than Saturday and very near a lifetime PB. Keith ran 10:29 and was a lifetime PB. Helen ran 4:04 first km and suffered in the last 500m Pennington 1500m: Extremely cold and windy. I had no idea what time we ran and may never know. I had caught everyone with 450m to go and ran solid until the end. Kathy was 4th. With the program the way it is this may be my one and only Pennington race of the season...we will see. I still have 120km+ in the legs. Looking forward to this weekend with a good session on Saturday, play race (thresho...

Yesterday was a shocker. I had a huge hunger flat in the afternoon and dawdled on an 8km run at a very slow pace. Today was much better. The set: 4 x 600m, 200m recovery. Helen rabbit for Kathy, all efforts well under 4:00/km for Helen, a big step up again for Helen and Kathy. Me rabbit for Steve (with Garry as rabbit too), all efforts on or under 3:00/km (1:46,1:47,1:48,1:48) and Steve average around 1:52, his best set yet at that distance. This Thursday at track a 3000m similar to last week, starting at 3:20/km and staying there until close to the end. Following that a handicap Pennington 1500m. The yearly schedule for Pennington is crazy beyond belief for the last two races but I will do the first race just in case the race dates are altered.

Long run this morning on the Arboretum loop and a ploddle loosener in Aranda bush this afternoon. Another 25km for the day and back to 130km for the week. Down in Melbourne and Geelong it has been half marathon heaven. In Geelong the AMG: Mick 3rd M50 88, Kelley 1st W50 115 In Melbourne: Michelle 91 (just ahead of), KT 91 (3rd W45), Maria 100 (2nd W55), Tori 103, Juanita 106, Julia 135

Nice spring weather at the track today. It was a help the group day and a chance for me to recover from a busy week. The plan: For each individual a pace slightly quicker than current level over 2000m-3000m recently. Everyone managed to improve on that level so the next races should be a little better again following adaption to that stress. The set: 4x100m ; 3000m pacing Jane 11:50 (first 2000m 8:00, last 1000m 3:50) ; 3000m pacing Steve 10:22 (first 2000m 7:00, last 1000m 3:22) ; Me 800m 2:32 ; 2000m Pacing Helen & Chasing Kathy 8:20 ; 1000m Pacing Helen & Chasing Kathy 4:02 All up that was 20km this morning including warm up and warm down. 6km this afternoon as a loosener. Of me: Next goal is chasing the Australian M50 One Hour record I currently hold in a fortnight. I will continue to train as normal for this block but will not completely reduce the volume of 120km per week until just before the Victorian 5000m Championships on November 14 and then just before the l...

Yesterday an easy 85 minutes on the hilly Arboretum loop. Today a jog to the track, 3000m around 9:55, long warm down. 15k for the day. Helen 11:40s, Kathy 13s...both will improve over coming weeks. I set the watch at 10000m pace (3:20/km) and circulated at pace until 100m to go. Some wind and warmth, not that easy to maintain pace, especially lapping the runners in lane 3. Minor changes to the routine post AMG. Wednesday becomes second long run most weeks, no more than 90 minutes. Sunday long run most weeks longer than 90 minutes building up slowly. One more change to come, next post I will explain what and why. All is good.