Secret Blog for Killing Track and Parkrun PBs

Steve has been otherwise occupied over the last week or so. He has still been rotating through 5 x 3 minute efforts and lactate intervals to keep in shape. He will soon resume normal training and racing around mid-November (track duty next week, OS after that). First big race will be ACT 3000m championships late November. Jane has resumed training again and progressing nicely. Keith helps at track this evening. He did a 3000m time trial today on an undulating road in 10:37. One Hour track this evening. The weather should be good with light winds, a little warmer than 2013. I am still fighting a mini-virus. Some fever in the evening four consecutive nights, sore throat...contracted from Mums at work, sick kiddies. Rest on Monday, 8km Tuesday, 13km yesterday and felt quite good. I will do as the last two years, warm up with a 3000m in 10mins+ at 6pm. One Hour at 8pm. To have a chance at breaking my M50 Australian record again I will have to run the first 2km at 3:20/km then slowly fade...

Keith did 4 x 800m efforts even paced on undulating track (3:00, 2:48, 2:54, 2:47) followed by 12km warm down. I had a rare rest day on Monday and only 8km on Tuesday. With a sore throat I may have to start my racing block a week late. I am hoping I can knock it off by Thursday evening so should be well rested for it if things are OK. Regardless I should still be able to run and pace someone else in the One Hour run so long as things don't get worse.

The course up 600m, undulating with no major climbs to turn an back, down 600m to the finish, all on gravel road. It was a headwind out to the turn, tailwind coming back. Pleasant for running into the breeze, too hot for running coming back. The organisers put drinks at the turn, mostly for the 10km runners. I ran the course as a warm up along with some hill strides and stretching. Splits: 3:27 (up then down), 3:33 (undulating, down), 2:00 (turn, up), 1:39 (down), 3:43 (undulating, up), 3:15 (up then down)=17:38. As usual the hardest part was close to the turn running into people traffic and on the return trying to pass 5km runners with 10km runners starting out. I was told I was 10th with 400m to go, had a quick look to see where the leader was, committed and kicked hard down the hill, only caught him with 15 metres to go. I don't often get a chance to use the kick so it was fun from the back mark again. Age standard 95.1%. Below the yearly runs shows the drop-off in March and gr...

A few out this morning but with ACT Masters XC handicap tomorrow I was the only person giving 100% (although some went through the motions). The set: Long 6km warm up, 5 x 3 minute intervals on the undulating bush fire trails to the gate and back with 30 second recovery between efforts, warm down. I will do another run this afternoon to make up 20km for the day. Tomorrow the short 5km xc handicap for me. It is all up at the start, basically flat to the turn and back, downhill finish. It could be windy and warm to hot. My last handicap xc for the year so I will give 100% again, see if I can get my age standard% into the 90s again. As of Monday I will begin to ease off the volume, currently over 130km for the week, down to a level around 100km or so. I will begin my racing block with the One Hour on track this Thursday, hoping to improve on my last two efforts again. From there on it will be racing every week 100% until I am either satisfied with the results for 2014 or injured (let...

After 102 Tour de France stages since 2008 only +1=103 in 2015. Already the route is announced a day or two ago and before that the airlines already booked. The final stage will begin in Sevres, not so far from the finish on Champs Elysees, just across the river Seine and a short ride on the Metro (or even a run). Of course the finish will be in twilight and the hotel is booked already 300m from the final laps below Arc de Triomphe (same hotel used for Marathon de Paris 2014). The question? To spend $400 for a seat along side the Champs Elysees or just do on the cheap and take in the vibe...of course the option of staking a place on the barriers is on, just means x 10 deep behind and much squishing. What do you think? First visit the start ; Second do on the cheap ; Third Fourth Fifth pay $400.

WOW where to start? Thunder and lightning for hours but not a drop of rain at track. Last race of the evening in near perfect conditions a 3000m / 5000m. I was totally stuffed before the race even started. Keith was going for the ACT Masters M55 3000m record and I was there to support him. To be honest I could barely keep up for the first 2 laps, spot on 80 seconds each [I was running in lane 2 along-side]. Finally the pace slowed a touch, 3:24 through 1000m, I took the lead into lane 1 briefly on a straight (we were already lapping runners), I slipped into 3:20/km pace (mostly in lane 2,3 or 4) and held that pace the finish. Keith flogged himself to the end, probably lost 2 seconds in the final 20 metres by mentally stopping, but still ran within a second or so of his best time last year (10:25). A great run for Keith and for me enlightening as his mentor. 10:14 is do-able for him with more work at the right paces. Helen much quicker than last week, even on a warm down. Kathy definite...

Today a long run in the Arboretum. Felt pretty good, ran faster than I needed to, saw Maria, Gabe with broken wrist and Tori on the long straight doing their long intervals. Steve otherwise absent this week did 5 x 3 minute efforts at 3:27/km. Gough Whitlam died today. I was someone of not voting age in his electorate of Werriwa when he came to office as Prime Minister...vale Gough. Keith had his paddock mowed...this is what he trains on in Bega. No d'feet...a bit of a blast from the past...how things were when adults were innocent enough to be children. Three videos go together.

Keith in Bega 5 x 300m (58,58,55,58,57), 2 x 200m (38,36), 100m (17) on dirt track. AIS Track: Helen and I did 600m, 300m x 3 with 100m recovery. It was very windy and cool once again. Loads of children everywhere which is good and chaotic. I paced Helen in her set at 4:00/km. She was well under schedule on her set 5:47 total for 1500m. Of me: 4 x 100m (finally got in the 14s without straining, the Sunday hills helped). Cumulative of 4:25 for the set. Still plenty of work to do but my first set in the 2:50s/km. Kathy did a similar set in Sydney. Kathy, Helen and I will all do the Pennington Handicap 1500m on Thursday. We should all come together somewhere in the last lap.

Long run this morning down to the lake and towards work on bike path. Loads of bikes out there. I had in mind to do some hills on a short and steep little climb (where I first realised my ankle was super dodgy four years ago). There were too many bikes so I used the road along side...same gradient but no bikes or cars. In the end a continuous 90 minutes with 10 x 80 metre power hills. Started at 13 seconds and was down to 11 seconds by the end of the set, almost flat out. Steve did Weston Creek Fun Run today. 3rd place in 21:46, an accurate 6km. Adrian Kennett 2nd passed Steve with 500m to go. Young Joshua too quick for most in the ACT these days the winner. I usually do it for the great spot prizes but not today. It is a slow course, all up for 2km and with some sharp dead turns on concrete at 90 degree right angles. The last kilometre again all up to finish. Of me: Track this week. A handicap 1500m on Thursday with the possibility of a 3000m / 5000m at 8pm in nice conditions for ru...

Perfect weather again, cool, no wind, blue skies. The set: 6.5km warm up, 4 x 100m, 2000m, 3 x 1000m. The splits: Keith: 6:50, 3:25, 3:23, 3:18 Helen: 6:36 (1600m), 4:08, 4:09 Me: 6:25, 3:07, 3:07, 3:07 Maria and Julia also did some of the efforts. Emma did sprints with Garry the Rabbit. I paced Helen in the 1600m. Of me: 90 minutes long run yesterday. I had to work off a birthday lunch. Today pretty much the same 5000m pace as I have been doing. I was tired in the 2000m from yesterday the long run. No niggles today. Another run in the afternoon today, a long run tmoz.

The cold and windy weather during the week continued for opening track meet. On the cool side at 14 degrees with wind gusting to 40kph increasing the chill. The times were always going to be on the slow side. Results: Me 10:06, Steve 10:09 (even paced 3:20/km, slowed slightly in 2nd half) ; Keith 10:37 (3:18,3:42,3:35); Emma 12:27 ; Helen 13:15 (4:17,??) ; Kathy 13:32 Of me: I had two niggles from the Tuesday track session. First a right calf spasm, second a right groin strain...both due to training in the cold and wind and even after warming up for 45 minutes. On Wednesday I ran long in the Arboretum for 95 minutes. The groin flared up on the last 45 minutes and had to run slow. The calf was fine. At track I didn't do any strides in the warm up and ran 2-3 laps slow in the 3000m to get the body warmed up and ensure the groin wasn't a problem. I did one faster effort of 150m to go from 4th into the lead to be rabbit for Steve. The niggles should be cleared up by Saturday to l...

Yesterday Kathy and Helen did 5 x 300m at AIS track. The weather was better than today. Keith did a 1500m on treadmill at 16.6kph, increasing to 17kph in the last part. The weather there was too appalling for anything else. AIS track today was 8 degrees and wind gusts to 60kph. Steve copped the full brunt of the wind. His 1000m tempo splits: 35,40,37,40,37=3:11 A full 3 seconds slower each 200m into the wind. I ran a half an hour earlier in less wind but just as cold. 4 x 100m, 1000m, 6 x 100m. My 1000m effort felt quick but the numb fingers couldn't hit the start button so I really have no idea what time.

93 minutes on my hilly course in the Arboretum. Triathletes running in the opposite direction  all strung out and very fast...I was running very slow. Another easy trot this afternoon taking the total to 2 hours and 120km+ for the week. It will rain tmoz and be windy, a little cooler for most of the week. Next session on Tuesday. It will be 1000m as close to 3:00 I can get fighting the wind. Lactate set will follow 5 x 300m, 100m jog recovery.

AIS Track perfect weather, cool and still. Steve and I early. The set: 6km warm up, 4 x 100m, 1600m (5:04)(1300m for Steve same pace of 3:10/km), 3 x 1000m (3:10, 3:09, 3:08), 2.5km warm down. We used the beeping watch at 19 or 3:10/km with me pacing all efforts. Steve on my tail the whole way. At that pace the best Steve has done so should be well under 10 mins for 3000m in the same conditions and on the way to another series of PBs this summer. Helen and Kathy a similar set but with 4 x 1000m (4:18, 4:08, 4:02, 4:03). Kathy very strong in the last 300m of each effort but Helen on her tail. I paced their last two efforts. Garry the rabbit and Emma did a set of 200s and diagonals on the grass Keith in Bega: 2000m (6:58), 4 x 800m (2:50, 2:48, 2:45, 2:42), 1000m (3:26). The rest of the gang and others are in Melbourne for the half marathon...good luck to all. Of me: Another good set. I still feel fatigued from last weekend and another 120km week. It will be an easy loosener this aft...

Keith in Bega did 3 x 1km, very quick today leaves him in good shape for next Thursday a 3000m at AIS. Dale turned up today thinking today was next week...he was wrong....maybe the blood moon had an influence? Anyhoo Keith is chasing some M55 ACTVAC records this season (3000m-10000m). I know he can do it and we will all help him get there. Steve is on the coast, would have done a structured fartlek today. Many of the girls plus Roget are heading to Melbourne to do a half marathon this weekend. Good luck to all xo Only Kathy, Helen, Steve and I will be in Canberra this weekend to train, maybe also Garry the rabbit Of me: Another continuous 17km including (at the AIS Track) 4 x 100m, 4 x 200m, (1600m, 600m, 600m) with 100m jog recovery and much warm up and warm down. It was windy at the track. With the wind I ran 100m in 15 seconds flat comfortably. Into the wind 200m in 33. 1600m best I could do was 5:16 after all that running before...very tired at the end of session...a lazy 10km ...

Yesterday in Bega Keith sans piste, did a continuous 4 x 800m with 200m jog recovery on an undulating out and back. 2km warm up, set, 2km warm down. Average for the 800s was 3:04. Me a lazy long run in the Arboretum 75 minutes. Much less sore than yesterday. Once again next week track begins. Some weeks we train through, others we mini-taper, others we fully taper. It's complicated so I'll keep it simple. No taper, very simple guideline (it varies on conditions and individual): 800m race Thursday: Warm up, 4 x 100m, 4 x 200m at 800m pace with 200m jog recovery, 4 x 100m, warm down on the Tuesday before. Jogging on Wednesday 1500m / 3000m race Thursday: Warm up, 4 x 100m, 5 x 300m at 1500m pace with 100m jog recovery, 4 x 100m, warm down on the Monday or Tuesday before. Jogging on (Tuesday and) Wednesday OR 3000m race Thursday: Warm up, 4 x 100m, 3 x 800m at 3000m pace with 200m jog recovery, 4 x 100m, warm down on the Monday or Tuesday before. Jogging on (Tuesday and) Wed...

Still sore from the weekend and fatigued. Today a 75 minute continuous run to the track and back for some leg speed intervals that turned into a lactate session. The set: 4.5km warm up, 4 x 100m in 16 seconds with 100m jog recovery, 4 x 200m in 33-34 seconds with 200m jog recovery, 4 x 300m less than 54 seconds with 100m jog recovery, 8.5km warm down. It will take a few weeks until the track speed comes back for 800m and up. It's already good for 3000m and up. The Tuesday session while track is on and when I am racing on Thursday will be similar. Either a tempo run and or lactate intervals, usually no more than 2-3km in total and pace specific for the Thursday race. I won't be racing track every week. Some weeks the track races will be a glorified training session. This morning Steve did 5000m on bike path by intervals. 17:42 total time by 3:30 hard, 30 second easy x 4.

At last some more details so I can fix dates and goals for the end 2014. Zatopek Lower grades 10000m in Melbourne December 4. That fits in nicely with a 3000m/5000m the week prior and the same the following two weeks...so I get a run at building some race form on four consecutive Thursday evenings in late-November/December, all at around 8pm. The first two weeks should be minimal lapping people and hopefully some competition, the last two weeks I can only hope for the best but solo. Lock it in. Working backwards from there I have City2Sea 14km in Melbourne mid-November, One Hour track Canberra late October...neither will require much taper so I can train with purpose in between. End result would be a year (2014) best in 3000m, 5000m, 10000m, a pseudo City2Surf time with no hills (failed in August) and either a test 10000m or PB One Hour on track. Let's hope I break no ribs like last year. Today was a long recovery run 75 mins and a short recovery run 25 mins. Tomorrow I have a ...

Results 1. 33:10 Marty Dent 2. 33:58 Philo Saunders 3. 34:54 Brad White 4. 35:56 Cameron Roberts 5. 35:58 Me 6. 36:02 Reece Edwards 7. 36:18 Stuey Doyle 8. 36:58 Jon Moore 11. 38:24 Kasey Mumby 12. 38:47 Leanne Pompeani 14. 40:53 Sarah McCrae Almost every terrain type possible (grass,bike path, road, loose gravel,long wooden bridge,200+rocky steps,steep ascents and descents). Like me, most of the field would have done something hard on the Saturday. Those who didn't were a little more frisky than others. Of me: On my maximum threshold from the gun and in around 10th place after the 1km grass section. The huge climb to the Rocky Hill tower was ugly for me. I was 7th at the bottom (3.5km) and 8th at the top. Stuey Doyle (M40+) almost caught me meaning I had to work super hard for the rest of the race to keep him at bay. I moved into 4th place on the descent and dragged three young athletes around the latter stages in order to maintain that small gap I had on Stuey. I was...

Warm and a slight breeze at the track. Sprinklers on the infield, some water on track and the occasional spray most welcome. Ran a little wide in the back straight but no time lost. Keith, Steve and I doing the big set. Garry the rabbit did the strides with us. This is our stock session with nowhere to hide. The splits: Keith (watch set on 21 or 3:30/km): 2000m (6:59), 1600m (5:35), 1200m (4:11), 800m (2:44), 400m (72) Steve (watch set on 20 or 3:20/km): 2000m (6:41), 1600m (5:21), 1200m (4:00), 800m (2:38), 400m (69)which compares to 2 weeks before AMA Championships 2014: 2000m (6:40), 1600m (5:19), 1200m (3:59), 800m (2:39), 400m (73). Me (watch set on 19 or 3:10/km):... 2000m (6:20), 1600m (5:11), 1200m (3:49), 800m (2:32), 400m (69) which compares to 2 weeks before AMA Championships 2014: 2000m (6:20), 1600m (5:07), 1200m (3:49), 800m (2:33), 400m (69). From that I am equal to that form of earlier in the year again, well ahead of any pre-track season in the last seven years.....

It's only 2 weeks until the start of the weekly track season but two months until we will be at top form for around four weeks (before another build up phase). Over the last weeks we've been trying to glue together a decent 3000m / 5000m race on track without adding very much in the way of short lactate intervals or speed sessions. Today it was windy again, but not nearly as windy as Tuesday. The set: long warm up, 4 x 100m, 3000m by intervals at exactly 3:10/km with only 30-38 seconds jog recovery of 100m between efforts. I managed 1600m on the first effort, 500m on the next, 700m to finish off less than a second ahead of schedule. Given the wind I could have only made it to 2000m on the first effort but it wouldn't have been pretty over the last 1000m. Steve made it in four efforts at the same pace of 3:10/km. Steve had 30 second 100m recoveries where as I had 38 second 100m recoveries (two beeps of 19 seconds). Out in the bush Tori, Kathy, Gabe, Maria and Roget did the...