Secret Blog for Killing Track and Parkrun PBs

The last two days (and probably tmoz) long runs of 17km in the afternoon after work keeping up the string of 120km+ weeks. I'm not making it home before dark now:-( On the sunnier side the final routes for Tour de France have been posted in detail. We pick up the tour this year on the Bretagne coast at Saint Malo. The next day is not far away with a time trial individual to le Mont Saint Michel.

Chiily but still conditions this evening. Still wearing too many clothes but things will get worse before they get better. Luckily I am soon in a racing block and then not on this island for a month. All four of us ran well today. Kathy recovered from chest infection, Maria looking good and Helen running at 42 minute pace 10 days after a half marathon. Of me: 10:31, my best effort thus far and also some good running technique again. Amazing what a few harder efforts will do for the form. On Sunday Keith ran 38 minutes in the Merimbula Fun Run for 4th place (1st M55 of course).

2012 Tour de France. On the day persons unknown laid tacks on the bitumen, much to the loss of Cadel Evans, Minnie and I were at the stage finish in Foix. There was a movie crew there filming what I thought was an advertisement for 'Sport 2000'. Instead it turns out to be a feature film in typical French farce tradition which premieres in France on June 12. The film includes cameo appearances by Tour de France legends Bernard Hinault and Laurent Jalabert. I must have seen 100 French films but have never been to a cinema in France. Six weeks to go until we will be there for a sixth year straight. Pictures=Words

The notorious almost all down almost all up almost always boggy although today just foggy. I gave 100% only good enough for 6th across the line despite breaking my course record by 6 seconds (14:12). Caught kt only with 50m to go, never looked like catching gt ... At least I know I am in good form and the training is paying off. Will do a lazy run this afternoon to make 20km for the day.

Fog and frost the key words this morning. Minus 3.8 to start the session, minus 0.8 to complete set one, still only 2.0 at 9am. I was collecting frost on my shoes all morning, compacting it and turning it into little ice bricks stuck on my soles...very funny. The set: 2 x 2.5km threshold (8:38, 8:28) just to get warmed up and with 1 minute jog recovery followed by 2 x 1km (3:14, 3:12) with 1km jog between efforts. The 2.5km efforts longer and quicker than the 2km efforts of previous weeks and the 1km efforts much quicker but shorter. Steve also showing some good improvement with a cracking session. Only Helen and Kathy for set 2 and both recovering from something. 2.5km x 2 for them. Helen 11:53, 11:32 and talking the whole way. That's 20km for me this morning and a 5km jog this afternoon to loosen up. Tmoz another 20km including the ACTVAC XC handicap.

With the Saturday Long intervals and ACTVAC XC handicap on Sunday I missed by Thursday shorter intervals with the focus on some more longer runs and another 120km+ week. The weather wasn't good for it also and much better to stay fit and healthy than smash it out in adverse conditions too many days in a week. Looking ahead, if I remain healthy I should be racing myself into form until the Gold Coast Half Marathon in roughly two week intervals starting this weekend. Working back from the Gold Coast I have ACTVAC XC Championships on June 22  Victorian 16km XC on June 8 and this weekend the ACTVAC XC handicap. On June 15 I will have another hit out at Stromlo in an 8km but it will be done as 3 minute intervals with 30 second recovery. The intensity will pick up during the Saturday sessions that remain free. First couple of intervals will be longer (2.5km) at threshold with 2-3 1km intervals with longer recovery and snappy pace to finish off.

Another 3200m down at 33:05 pace. A wee bit bleak, cold and a wicked breeze. Having to wear tights now on a regular basis...maybe I need to leave work an hour earlier when the sun is still up? Kathy's birthday today, Helen looking like she's recovered from the half (just jogged in the bush with us, Roger on velo and Jaffa). Next Sunday I get to run flat out in the ACTVAC XC handicap. The course suits me with a nasty climb to finish. If the handicap is fair I should do well. Only weeks away from Gold Coast Half and immediately after Tour de France...looking forward to some warmer weather already.

Another cold morning, this time watching the Canberra Half and supporting friends. All up 20km having missed the first loop and added another loop after watching. The first 20 minutes were at threshold as I made my way to the 10km mark alone and with a clear road ahead of the others. Loads of good results there on a perfect morning for running. Post race a brunch with Minnie and Helen at Manuka.

Long Tempo XC Intervals @ Stromlo After an easier week, greeted by a jack frost this morning with the grass covered in white. It was minus 4 when we began the set and minus 1 when we finished . 4 x 2000m with 1 minute jog recovery again all done by feel at tempo steady state. The splits 7:00, 7:00, 7:01, 7:02 show consistency and almost identical cumulative to last week. To be honest I felt better last week although it was much colder this morning. 19km in all for the session including warm p and pacing others. Steve today (like me) more consistent than last week with a better cumulative but the fastest effort not quite as quick due to the cold and having to wear more clothes. 8am set: Emma, Maria and Kathy out there, similar to last week. The weather had warmed up nicely by 8am.

A whole lot colder and windier today. We had 4 on track and all four who attempted completed the full 3200m. Kathy finally sounding better after a chest infection, Maria the calf issue moved to the hammy but it didn't stop her. Helen once again in rare form complained 44 minute pace was far too slow...she has a half marathon next weekend so taking it easy. Keith at Bemboka reported in an improved set as well and is in fine form. Of me: Used the same beeping watch at 20 seconds per 100m, ran just under 33:20 pace but the wind knocking me about most laps.

Minnie, Bella and I spent the morning supporting some mothers out there. What a great day and huge turnout. 5km: Helen 21:09 1st W50, Janene 23:25 2nd W40, Jack (son of Helen) 25:58, 10km: Michelle 40:27 2nd W40, KT 43:12, Missy 47:59 Of me: A bitsa day...two runs and 20km in total. P.S. APS United won Round 2 M50 AthsVic XCR 13 Sandown Relays...well done lads. Looking at the splits this team will be near impossible to topple in 2013.

Another perfect morning out on the grass. As usual the set with Steve started at 7am and very nippy but warmed up nicely for the 8am set with others. 4 x 2000m with 1 minute jog recovery again all done by feel at tempo steady state. The splits 7:05, 6:56, 6:59, 6:56 show consistency and improvement again on previous weeks. I feel as if I am ready to race again now although I have another month to go until my first planned test in Melbourne with the XCR 13 series 16km at Brimbank Park for APS. For comparison again: (732,728,717) three days after Nationals ; (717,708,707,706) five days after Nationals; (731,731,737,749) six days after half marathon ; (722,716,728,729) thirteen days days after half marathon ; last week (7:22, 6:58, 7:00, 7:02) 20 days after half marathon. Steve today another improvement on previous weeks, again able to maintain form throughout the session for the third week straight (7:37, 7:30, 8:00, 7:30). That's 3 efforts quicker than last weeks best of

Lots of distractions for the session including some sort of track camp, must have been 100 younger athletes out there from interstate. They largely left the inside lane free as the groups warmed up which was good for me as I was having a 'flat' day from all those kilometres in the legs. 1200m (3:45), 800m (2:30), 800m (2:30) with 200m walk recovery. I found I had to relax more to get the speed out as there wasn't much force going into track from my weary legs...still another set done and no races in sight for another month. Looks like next week will be our first taste of almost winter and it has been a long time coming. The weather has been great and will make the most of it on the weekend.

Helen and I an identical session of 3200m @ 10km pace with both of us 5 seconds under target. Helen @ 43:18 pace, me @ 33:04 pace. Kathy and Roger jogging, both in recovery mode.

It's getting much harder to fit those long runs in after work with the sun setting at 5:15p. On the positive the weather is still sunny and warmish during the middle of the day in typical Canberra autumn fashion and the balloons are still aloft if you brave the frost...dug the kipfler potatoes up yesterday after they were nipped by Mr Jack. 85 minutes yesterday, 75 minutes today and well over 120km for the last 7 days. Tomorrow afternoon hopefully light winds for a brisk trot at the track.

Yesterday an afternoon off work and to go with it 18km on the trails and through the paddocks not far from home in the sunshine instead of to work and back. Today the usual Saturday set of 4 x 2000m with 1 minute jog recovery...a little windy to start but not cold and the wind strangely died off halfway through the set as the sun came up. The set times  made it my quickest set since the track championships. Even though the set is on perceived effort and not maximal it shows I am getting stronger as the weeks go by. For comparison: (732,728,717) three days after Nationals ; (717,708,707,706) five days after Nationals; (731,731,737,749) six days after half marathon ; (722,716,728,729) thirteen days days after half marathon ; today (7:22, 6:58, 7:00, 7:02) 20 days after half marathon...or another comparison at Nationals first lap 6:15 which was a 100% effort chasing the leader, final 3 laps I averaged 6:59 which was steady state as I already had maximum lactate accumulated. The e

Once again my session coincided with the iron study. I had to pick my windows and slot in so as not to bother them too much. 4 x 100m, 1200m 3:45, 1000m 3:08, 800m 2:30 all with the beeping watch each 19 seconds per 100m or 76 seconds per lap, 15:50 pace. My aim to be just a little under target each 400m and even paced. 200m walk between efforts. Perfect conditions for running. Wasn't difficult to maintain. I will try to build on the distance covered on both the Tuesday and Thursday sessions, mindful that I also need to complete a slower session on grass at Stromlo on Saturdays. The good days are coming a little more often now that I am used to 120km per week again. It will just be a 20km jog to work and back over the mountain tmoz.

It's been a few years of toil and experimentation this new running thing and I love this space. There is no need to perform or set PBs or win, only to train and dream of good things...a time to chill. About this time last year I settled in on an AIS iron study and decided to repeat the same session week after week during the study. I loved doing that Tuesday set of 2000m,1600m,1200m,800m,400m with 200m walk recovery but this year will be different again but the same. I am splitting the set into two. Tuesday will be of the first three efforts with no recovery (at or below 3:20 per km and up to 500m)...Thursday will be more than the last three efforts with the same recovery as in 2012 which was 200m walk recovery (at or below 3:10 per km, no more than 3000m in total efforts). Saturday will continue as is with 4-6 x 2000m on grass with 1 minute recovery and at a slower pace. Sunday usually will be about gluing a decent half marathon together...a long run with tempo run or temp

AIS Track is scheduled to be resurfaced 13 November to December 24 2013...awesome. It's been a very hard and unforgiving surface that gives nothing back except on the warmest of days in recent years. I've loved racing on the fresher Mondo tracks around the country The timing won't really affect me. My main races during that period will be in Melbourne (Victorian 5000m Championships, Zatopek B Grade 10000m). Roughly the main racing blocks for me will be mid-October (Australian Masters Games) to early December (Zatopek B grade) and February to mid-March (Australian Masters Athletics Hobart). A shortened track racing schedule will be of great benefit.