Secret Blog for Killing Track and Parkrun PBs

I noticed more people at the Jammo shops today so some people have returned from the coast, others may have just gone down or are soon going again. In Canberra Steve 5 x 3 minutes with 30 seconds recovery. The efforts ranged from 3:30-3:35/km. Cumulative was 10 seconds up on last week. The Elf did some strength work, mountain walking and something on the bike. In Bemboka Keith has increased his volume to a normal level (not much short of mine). He has rotated through 6,5,4,3,2,1 minute efforts , 5 x 3 minute efforts with 1 minute recovery and tempo runs. He will look to get back into racing in three weeks or so. Keith got through his latest 6km tempo/threshold in the 3:40s/km on undulating terrain. Says he didn't notice the hills and a big improvement on last week. Of me: Starting again from scratch today, using the break to alleviate a niggle. I'll start with 30 minutes of stretching and self massage before an easy run of 55 minutes...let's see how that goes...it went a

Our 4th stay in 6 years at Bedaki will be after New Years for two nights. Poor Bella can't climb the ladder up to the bedroom loft, she may whinge a bit. At people age of 77 she is no good for long runs either. She will just have to make do with bakery products and swims in the river.

I was 20 years old when 'Solid Rock' became an Australian iconic song. Whether as Goanna or as Shane himself every few years I've listened to some poetry and music which largely formed who I am, with all my failings. Live in Concert Sydney x 2, Melbourne x 1, Canberra x 3...not enough really. I have all the CD / Album releases and more. A couple of days ago 'Deeper South' came my way. If I could track my life, loves, lessons with music (from age 20)... DISCOGRAPHY as SHANE HOWARD ( 12 titles ) Back to the Track (1988) River (1990) Time Will Tell (1993) Live in Ireland, Australia & New Zealand (1994) Clan (1996) Beyond Hope's Bridge (2001) Retrospect: collected songs 1982-2003 (2004) Another Country (2004) Songs Of Love & Resistance (2006) Driftwood-Rare and Unreleased (2010) Goanna Dreaming (2010) Other Side of the Rock (2012) Deeper South (2014) with GOANNA ( 3 Titles ) Spirit of Place (1982) Oceania (1985) Spirit Returns (1998)

A few more back from holidays today. It was cool with a stiff breeze. The grass has been cut a little closer to the true line making it nearer an accurate length (it has been longer for many months). Having said that the quickest line is still where it was cut previously. Anything off that line is very soft under foot. The hill loop extension is looking better due to rain and irrigation. Still a work in progress. Set 1: Steve, festive elf and myself: 2000m 7:01, 1500m 5:04, 1200m 4:02, 800m 2:34, 400m 70. Elf was untimed but looked quick to me. Steve was just behind on the first three efforts, equal on the fourth, well ahead (66) on the 400m. I have a niggle (referred pain in the ankle). I held back on the first three efforts although was good on the second and third due to not running the first hard. In the last two efforts I had Steve to push me or to chase. Set 2: Pam was early, ran on her own and was solid. Maria, Helen and Tori ran together. Emma did hill lactate intervals. '

A bit of a late start made it almost too hot for running. There was a stiff breeze to cool things off a bit and tipped water on the head when I was near a tap during the recovery. No runners on the track except me. A few mountain bikers and a couple of roadies on the criterium track. Two kids with new bikes. The set as usual (even on Xmas day): 2000m 6:37, 1500m 4:57, 1200m 3:59, 800m 2:38, 400m 70. 19 seconds quicker than 5 days ago in the 2000m, all the other efforts quicker and getting very close to an all-time PB set. Amazing what a few 120km + weeks and some tough sessions can do for the form. I'm still 2kg above race weight. I won't even try to lose it until after New Year. Next set on Saturday with Steve, maybe the Green Elf and others. It will be the same set as today again.

Orjan comes from the north of Sweden, Sue comes from Thailand...they met, went shopping and made two beautiful babies. Orjan can ski and run, I can too...that we have in common. Orjan and Sue lived not very far from here, around 500 metres, way back in 200?. In 2008 we met in Annecy, France for a few days. One day soon we will meet again in Sweden...2017!! My first painting...

Only my second BBQ Stakes run at lunch after being told 'go home, don't come back until January 5'. What a beautiful bunch of people, I may visit more after April 2015 to keep me in shape. Jimmy was there again dressed as Santa on Elephant, most were dressed in red and white and green. It was low key and much fun. For me a 6km jaunt comfortably hard if that makes sense. Meanwhile in Bemboka Keith was working much harder. Basically a 6,5,4,3,2,1 minutes hilly and working with reducing recovery each effort. Keith had a great end of 2014 when you look back at the numbers. 2015 early will be much better. Some images Feu de Bois pizzas (Wood fired Pizza) and one from Brunswick Street Fitzroy, the Vegie Bar.

One of my weaknesses this summer has been a loss of power as I noted in my strides and efforts up to 300 metres. It took me a long while to get moving quickly again. Over the last few weeks there has been some improvement with some 200s down to 31 (should be under 30). I haven't had anything better than 51s for 300m (should be under 50s). Today a mini-set to help address that. The session took no more than 30 minutes and included 10 x 150 metres on a steep slope with jog back recovery. Times started at 26 seconds, reduced to 22 seconds by the end of the set. I did favour my troublesome left ankle during the set. Today again I used the same hill where I screwed my peroneal tendons back in 2010. Storms are brewing this afternoon. I may have to dodge them to get in another hour of easy running.

Long run this morning incorporating a long interval session on track. Exact same set as yesterday except on track instead of grass with hills. Started the set more than an hour later, made it hot at the end of the session. I didn't try too hard in the last two efforts on either day to avoid injury. Yesterday's times in brackets for comparison. 2000m 6:27 (6:56) ; 1500m 4:55 (5:03) ; 1200m 3:59 (4:05) ; 800m 2:36 (2:40) ; 400m 74 (71). Warm up and warm down was 5km each direction, 4 x 100m strides before the set. Again for comparison my PB set looks like this (done day before Goulburn Fun Run), 2000m 6:20 ; 1600m 5:11 (=4:52) ; 1200m 3:49 ; 800m 2:32 ; 400m 69...still some work to do but not too much lost due to illness. That felt better than yesterday, the effort similar. I shortened my stride and got my hips up again...they were sagging yesterday due to fatigue. 10km this afternoon will keep the workload well above 120km for the week.

At the start, (1) John Lamb a picture of concentration with a switchblade start, (2) John with incredible technique over the first hurdle with a clear lead, (3) Helen over the first hurdle, a little slower and showing good technique, some work to do! (4) Helen under the second hurdle and in contention with the chasing pack. (5) Helen racing to catch up, (6) Helen at her spoon and egg (golf ball) John Lamb racing for the line, (7) Disaster, John has lost his ball, (8) John tries to catch his ball on the bounce although technical disqualified already. (9) Helen catching up, John chasing his ball, (10) Helen crosses the line in third, pips About a Ewen at the post...poor John!

Yesterday 21km after work through the Arboretum, twice up Mount Painter. Too many birthday and Christmas dinners...something had to be done. This morning a little fatigued from the long run. Stromlo surface has been holed and filled with sand making it slower than normal. The extension to the hill loop has had turf laid and the sprinklers running. It looks like it will be awesome with a great view from the top. Should be a month or so until it is open to running. As usual two sets, only me on the first. Steve and Festive Elf were doing Parkrun in Noosa...a little envious. Steve 18:25 1st, Festive Elf 2nd female. Set 1: 2000m 6:56 ; 1500m 5:03 ; 1200m 4:05 ; 800m 2:40 ; 400m 71. Not a quick set for me, one of the slowest. Set 2: Only myself, Maria, Roget and Tori. 2500m done as 4:00 hard efforts + 1 x 300m, 35 seconds float recovery in 30 seconds...same set as last week on a slower surface. Maria an incredibly good time of 10:46, net 10:25. That's a huge jump again from last wee

Jimmy the Santa Elephant ; Emma and Helen tagging in the 100m walk relay. WOW what a great evening. It started with Jimmy as an elephant (previously Borat and Kermit Frog singing Rainbow Connection...a big step up this evening with battery powered fan to keep his costumed inflated:-) Everyone was happy. I had many good conversations. The two legged long jump, one legged triple jump, left handed shot put, 100m walk relay, 100m President's Handicap, some other running, supper and pizza to finish. Of me: 2000m guess your time. No chance of a season best this evening. I guessed 6:16 in perfect conditions, add 10 seconds for the 39kph wind which was consistent all evening, add 5 seconds for running in lane two and passing an elephant twice=6:31. I rounded it down to 6:30 and ran 6:31...doh, lost by 0.7 seconds to Ruth who won the bottle of wine. I was near flat out for 3 laps, re-calculated the maths on lap 4 (ahead of schedule I thought, slowed), big kick in the home straight last l

Last track meet of the year on Thursday. On offer is a 2000m to guess own time early and a 3000m / 5000m late. Highlights of the program are the Presidents Cup Handicap 100m and a 100m walk relay. Santa will be there with presents. Supper will be consumed post-events. Today a very similar set to last week except the pace up a notch. Steve is on holidays so I had Kathy and Helen to race around the track. We all did the set together with chasing start, not paced. The set: 2.5km warm up, 4 x 100m, 1000m (Me 3:02 ; Helen 3:59 ; Kathy 4:28), 3 x 400m (Me 70,68,66 ; Helen 88, 86, 84 ; Kathy ?), 2000m warm down, myself an extra 1000m with Bella the dog. Helen her best set of this summer, had a ski accident early in the year. Kathy two weeks back from Nepal, also has a chest infection. In Bega Keith did the same set on grass. His 1000m in 3:25. Hard to compare as Keith was on a glorified paddock. Keith ready to start a hard phase again. For me on Thursday track: 2000m guess my time is 6:16

I haven't changed a thing since I posted this in April this year. I set out the usual plan to get me to two places: 1. In great shape for Australian Masters Athletics Championships in April -- 2. World Masters Athletics Championships in August. I've used this with good success in the past 7-8 seasons. Sometimes things go wrong along the way, sometimes I make mistakes, sometimes I have bad luck, sometimes things go really well. For the most part things have gone well when it mattered. If things do go wrong along the way my head doesn't get down...I just go back to the plan and work hard. So what went wrong? This November I got a head cold / chest infection. Last November I had broken ribs. In November 2010 I destroyed a piece of grissle that hold my left peroneal tendons in place. In March this year I wore the wrong spikes in the AMA 10000m, had a great run but damaged my left achilles tendon. Time to move on from my most recent misfortune. Today two runs, 90 minutes in th

I had Keith from Bemboka as training partner this morning (7am) in place of Steve and Jane who are absent on holiday for a couple of weeks. Last evening we had a Christmas party with most of the 8am group and partners (18 all up). It was an absolute hoot...great food, fun and people...we were all seedy this morning and all made the training. 7am set: 2000m warm up, 4 x 100m, 5000m by intervals of approx 4 minutes with 100m float in 30 seconds, 2500m warm down. Net time for me 17:20 pace. 18:15 pace for Keith, similar to his 5000m on track last Thursday. For me absolutely flying on lap 1. On lap 2 the chest filled with fluid again so was much slower as I can't get enough oxygen in. I will have to do intervals with longer recovery until the chest goes completely clear. 8am set: 2500m warm up, 4 x 100m, 2500m by intervals of approx 4 minutes with 100m float in 35 seconds, 2500m warm down. Maria was 10:30 net, Gabe 11:00 net, Roget quickest with 10:15 net. I paced them at 4:10/km on

A new and hopefully final schedule has been released for the 2015 WMA Championships in Lyon. Key points for the distance events for Men 50-54 and younger: Cross Country August 4 ; 5000m August 7 ; 10000m August 10. The cross country, 10000m and 5000m events are all in different locations. The cross country starts a day earlier than the preliminary schedule. Gap between the events is reduced to 2 rest days for each event. The 1500m (heat and final on different days) is scheduled in the same pattern after the 10000m. I didn't enter the 1500m and won't do so. The half marathon / marathon are scheduled August 16, not doing that either. Upshot: I gain three extra days after the championships for more holiday (now 12 days). To make the most of it I changed to lease car Renault Kangoo (camping car, can fit bikes) rather than TGV train so I can see more of Brittany before a week based in Saint Malo (hotel on sea). I moved the hotel booking in Lyon away from the train station and close

Not so good weather last evening and not many turned up. It was raining most of the meet and blowing a gale from the south-east. I stayed at home until I had to, just as it stopped raining and started drizzling. When the sun set the gale turned into a strong wind. First up a leg in the 4 x 1500m relay with Helen and two others. There were only two teams and it was a close contest. Helen ran 6:17 leg 1, I did 5:32 leg 3 as a warm up (got quicker each lap) and set up the final leg with both teams together. My team mate Steve held off Nigel in an exciting race. 3000m / 5000m: A few good runners turned up late, many in better form than me. M30 winner ran 16:07, 'bunch of three' ran 16:22. Keith ran 18:10. I was with 'bunch of three' which was a bunch of five. We went through 2000m in 6:32 which is slow but not surprising given the wind. I was just thinking about that and a possible time (16:25 my guess), looked up and Mr Orange had let go of the first two into the main st

Very warm and windy, the sun out...I found it overwhelming today and suffered a little heat stress post-session. The set: 1000m at 5000m pace, 3 x 400m at 1500m pace, 2 x 200m at 1500m pace. Steve and I ran 3:10/km for the 1000m, 72s for the 400s and 36s for the 200s. I paced Helen through 4:10/km for 1000m and 4:00 pace for her 400m efforts. No 200s for Helen, she has a 3km effort in 2 days. Kathy ran a long warm up and 3 x 300m hills then off to a dinner. The weather looks windy for Thursday but hopefully not as windy at 8pm. I will run 5000m.

It's been a few weeks since the last long run. Illness the main culprit. Today 90 minutes in the Arboretum, another late run with Bella to loosen up. French TV have been showing all the XC ski races from the World Cup in Lillehammer, Norway. It's amazing that ski technique has changed so little in the last 20 years. All the races have been exciting. The memories from my visit in February 1996 are still strong. A short resume of the trip: Land in Oslo, two days skiing there in the Holmenkollen and near and on the frozen lake Sognsvann. Train north to Gjovik for training camp. Bus to Hamar and training camp at Gasbu with race. Bus to Lillehammer for training and racing camp. World Ski Orienteering Championships in Lillehammer. Train south to Oslo for flight home. A trip of around three weeks. Highlights many including awesome skiing and a bobsled ride at Hafjell after making friends with the Swedish team. It was my third trip to Scandinavia, all for orienteering competition and