Secret Blog for Killing Track and Parkrun PBs

On Tuesday I was out at the track for a final tempo run over 2000m before tonight and the ACTVAC 10000m Championships. Ran it how I hope to run the race tonight, an 80 second lap then under until I get 100m or more in front of 33:20 schedule, then staying relaxed for as long as possible, keeping good form and eventually fighting for a good time. The 2000m tempo was 6:24 Maria and Kathy also at track on Tuesday, Helen on coast still. Kathy 4 x 200m in 42. Maria 4 x 200m in 42 and a 1000m tempo in 3:49 paced by me. I have had a niggle in the foot. There was no pain on Tuesday and it ensured in looking after the niggle I hit my taper. Weight is 56kg which is roughly where I was in December. I was 1kg lighter a couple of weeks ago. Will aim to get back there in the next week or so if the foot is willing. The race tonight? Not sure if I get any help or how many I have to lap. 32 degrees and some wind this afternoon. Hope the wind dies down and the temperature drops a little. If not I hav

Slept in this morning, complacent that I only had a 7 minute jog to the start. Did two laps of the 3km Frylink course, first as a threshold run (around half marathon pace), second flat out. 16 seconds quicker than last year, a little surprising in training shoes. The afternoon run was on Mt Painter. 18km for the day.

Yesterday a long run over the mountain and back. In the afternoon a loosener with Bella up Mt Painter and back. 25km for the day. Today very fatigued and so was the bunch. We did 8 x 20 second hills up a moderate incline and had Emma pushing me harder and harder each effort. The 20 second hills were 17s by the end. Another loosener late in the day, up Mt Painter and back again. 20km for the day. Tmoz the ACTVAC run/walk handicap at Aranda, 5 minutes jog from here. Will turn it into a long run incorporating the Frylink event and follow up with some more long intervals, around 30 minutes worth of hard efforts. Hopefully start my mini-taper on Monday (possibly Tuesday) in preparation for the 10000m on Thursday. Still with 120km+ in the legs, will aim to get that down to 85-90km by Thursday.

"I give Kathy 32 seconds head start, I should catch her with 150m to go. I give Phil White 3 seconds head start. The only question is whether I can ditch Phil before we get to kick zone". First 200m in 32, no dent on M55 Phil whatsoever, 65 second first lap, caught Phil right at the bell, sat on his shoulder for 100m on the bend and had a good look to where W60 Kathy was to ensure we were going to get her, floored it with 300m to go with Phil and I stride for stride to 240m to go with Phil going lactate just as we caught Kathy, kept strong around the bend and for the first time this year didn't get wobbly legs at the top of the straight. Last lap 67 for 2:12.61, Phil second running 2:21 or 6 seconds back, Kathy a similar distance behind in third to ensure 2nd place in the series. First time since 2007 I've won the series 800m event, first time since 2007 winning all 3 races in the series, fastest 800m in a Pennington race (2:14 previous best...not easy running quick

Out on the bush tracks in the hot afternoon, the track still with wheelchair races. 6km warm up followed by 10 x 25 second hills up a moderate incline...just me and Helen (having missed yesterday due to a flat phone battery. In the morning 18km over the mountain and back. Two more days until clocking up 5 weeks of 120km+ (max out at 137km), then a mini-taper for the ACT 10000m championships on January 31.

Left the manicured grass of Stromlo XC circuit for an out the back door experience of gnarly hills and rocky trails on the other side of Mount Stromlo with Maria and Mick. Meanwhile Minnie and Pete rode mountain bikes on bitumen. We all ended up at Jammo for brunch.

The track just about to close due to unannounced meet, had to rush the session. 5 x 100m, 600m, 600m pacing, 2 x 100m. Kathy and I running the Pennington 800m handicap on Thursday...the session all about us. Of me: 1:41 for the 600m while Kathy was putting her spikes on, jogged around and paced her through 600m (baulked at 400m by a wheelchair going slow in lane 1) in 2:11. I think the result on Thursday is there. I give Kathy 32 seconds head start, I should catch her with 150m to go. I give Phil White 3 seconds head start. The only question is whether I can ditch Phil before we get to kick zone. Today a run over the mountain and back, 18km, hot again.

A cool change last night took the temperature from a Canberra record 41.6 to the mid-20s today. After a long warm up in the bush we did 2 x 4-5 minutes on the trails which included a big hill to finish. Long recovery between the efforts. Straight to the track from there. 4 x 100m, 5 x 200m with 200m walk recovery. Of the girls: Roughly 5 minutes for the long intervals, Helen the quickest. 200m efforts from 43 down to 38, each effort quicker, Maria the speediest. Of me: 3:53, 3:54 in the bush. 200s 31.1, 31.8, 30.5, 31.8, 31.6 into a slight headwind. I had Garry to help me on the first and third efforts which were the quickest. Still a couple of sessions away from a good level. Tmoz a repeat of last week, long run with 3 minute intervals, 1 minute recovery.

35 degrees for the 3000m, 33 for the 1500m, only 30 for the 4 lap spiral handicap...at least it wasn't that windy. 3000m: Just a cruise (10:37?), I needed to collect one more to take out the Geoff Moore series. In the women Helen ran a near season best 12:34 with Kathy making it back from Thredbo with a bug to finish the 3000m, her third run. Kathy needs to run 2 of the last 3 races to take the series from Helen. 1500m: No competition, was able to run constant 72 second laps, the 3rd lap slower, the final lap faster for 4:31. That's slightly quicker than what I have been training at but not good enough. A set of 200s early next week will help. Helen ran a great 5:51. Spiral handicap: A solid effort by all of us, Helen again showing she is in good form. Only a matter of time before she does something special. Of me: Still 130km+ this week, my fourth big one. One more week to go before laying off a bit for the 10000m on January 31. Tmoz running to work and back. 39 degrees

Same set as Saturday for me, new for Helen and Maria. 5 x 300m with 100m jog recovery in 45 seconds for me (60 seconds on Saturday), 2 minute recovery for the girls. Total times: Me 4:13 ; Maria 5:14 ; Helen 5:19...add 15-20 seconds onto that and a predicted 1500m time with the short recovery of 45 seconds. Leg speed still not there for me. 130km+ in the legs would have something to do with it.

Over Black Mountain and back in the morning (18km), up Mount Painter and back in the afternoon loosener (5km). 23km for the day, 130km+ for the week.

Direct Preparatory Period 2 Mid January - February Aims to develop: Aerobic endurance, race pace, specific speed, power, rest for minor races Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue Long Runs: 90 minutes or more, can combine with long intervals short recovery, session used mostly for fat burning but also preparation for a half marathon in April 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: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, effort =9/10, weekly Power: 150m hills on slight to 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

Left Bella at home after she struggled with 5 minutes in the heat yesterday afternoon. This morning down through the cork oaks, arboretum all the way to the new housing on the other side of the causeway near stromlo and return via Mt Painter. Included 10 x 3 minute intervals at between 5-10km pace, all with 1 minute recovery between. All up 24km in 1:40. Will add a 6km loosener this evening. Next major race is ACTVAC 10000m on January 31. In between there is not much to get excited about except ensuring I collect two club trophies in a fortnight. Geoff Moore 3000m I need one more race to collect, Pennington series race three 800m I need to finish no worse than 1 place behind Kathy...will have to get my 800m up to scratch by then as it's not too good at the moment. Fastest has been the last 800m of a 3000m in 2:16.

Very fatigued, could only face some lactate intervals today with the weather hot and sticky at 8am. With Joel 5 x 300m, 100m jog recovery. Total time=4:12, an improvement on 4:17 last week but well off 4:03-4:05 which is a level I have been at when running good 1500s...still some work to do. Helen and Kathy did some pace work at 4:00/km. Helen a standout with 1600m, 800m, 800m. Not too far off 12:00 for 3000m I think. Emma and Garry M did a set of 150s, 10 in all. Heidze is up to 30 minutes. Most of us did Tilleys after...after that to the Runners Shop (two set shoes, one bra top, two running belts) courtessy of Garry Maher KOM,Black Mtn Challenge, ACTVAC Mile vouchers and some $$$moi). For me another 10km when it cools this evening. Tmoz a long run with some long intervals, probably 7 x 3 minutes on, 1 minute off. Long run should be over 20km.

Over the mountain and back this morning before it got hot. 17km in 80 minutes. When it started to cool down an afternoon a loosener of 25 minutes up the little mountain and back with Bella. Into my fourth week of 120km+.

I definitely realised yesterday afternoon that I screwed my chances of an OK run in the Mile today (read yesterdays post)...it was definitely screwed when I was told only 23 could fit into heat one (not 24 even though I was as fast as most of them and would have had a pack of 7 to sit in with rather than running solo). I didn't complain, just ran my arse off on my own, lapping a few in the process...in the end it was MY last lap that let me down, My fault for training hard the day before, My fault for 127km in the last 7 days...there is another Mile in a month or so...better story then? The 3000m a training run only, normal pace through 2km, made sure I didn't race the last 400m. As usual not many of us out for the first two meets of the year. It was interesting watching the girls, seeing where they are and how fit or motivated. In short Emma, Helen and Kathy in the Mile...times as I would expect. Emma, KT, Helen and Kathy in the 3000m...times as I would expect. They all look

Another warm one today but not hot. Ran as normal through the bush tracks with Bella to the creek and her swimming hole. In these days it is usually a swim after 16 & 21 minutes (on return), then all the way home in 37 or about 8km...not today, Scotty came past as Bella was furry dipping. The three of us set off along tracks we are not allowed to describe to places we shouldn't have gone...mostly up and very quick, the maximum I can sustain while speaking and listening. No time for a dip on the way back, too fast. 12km in 48 minutes, that includes warm up and down on hilly and uneven terrain...Scotty knows no other speed and Bella has been lying flat on the floor ever since...Of me: 127km in the last 7 days, nearly completed week three of 120km per week+. Racing a MILE tmoz, maybe a 3000m after...life in the legs??? It doesn't really matter. Finally watched the 2008 X-Files movie 'I want to believe'.

Loads of running again today in anticipation of catastrophic conditions tmoz. Started the day with a run over Black Mtn to work, after work run to the track, intervals session with Helen and Kathy, run home. The session (all did the same): 400m 69, 300m 51, 200m 31 (all with 2 minute recovery), 2 minute break, 400m 69, 300m 51, 200m 32 (all with 1 minute recovery). That in 36 degree heat and full sun and wind...not pleasant.

Up early to avoid the heat, ran solo from home all over Black Mountain and Mount Painter on the bush tracks at just below lower threshold. All up 90 minutes or 21km. Yesterday another threshold run at just under maximum threshold due to running away from a series of thunderstorms. Committed myself to running home from P&Ms after a dip in the pool. Bikkies and cheese while waiting for the rain and lightning to stop only to have another series of storms come through after I had started. A little stupid of me in hindsight.

Very hot again today, started the session 30 minutes early and the emphasis on quality. The set: 1500m, 5 minute recovery, 5 x 300m with 100m jog recovery. 1500m: Keith 5:05, Joel 4:52, me 4:33 with a cumulative 4:17 for the 5x300m intervals. Time to start getting serious about my short intervals in this block. Some difficult 300m & 400m sessions to follow.

A bit too warm to do the 5000m that I would rather have done...around 30 degrees...only 3000m for me this evening. Got a nice ride from a youngster through to 1700m (split at 1500m 4:36) before dropping off and eventually slipping back to third. A good run to blow away the cobwebs, still with 120km+ in the legs this week. Rough results: Me 9:29.02, Keith 10:30.87 PB, KT 11:51, Emma 11:56 after running 800m 2:36.

Three runs today, the first being after midnight returning from the party. Second the usual 8km morning run with Bella, the third a little longer after the sun had slipped lower in the sky. The more I did today means the less I will do tmoz allowing for an easier day to get some spark back in my legs for track on Thursday. The World Rankings have been updated twice since I last blogged them. None of the friends I help have improved on their 2012 results. The chasing I did in Melbourne helped my 10000m jump to third in age provisionally. Couldn't do anything about the 5000m despite trying twice...wind and then rain was a spoiler. The chase for 2013 rankings begins this month. Being fit and skinny already means the results should come quickly. Our garden yielded 10kg of surplus summer berries (raspberry and boysenberry). My first attempt at wine began two days ago. The fermentation process was evident this morning. Another 4 days of pushing the fermentation cap back in un