Secret Blog for Killing Track and Parkrun PBs

Steve and I up early at Stromlo. Keith also this morning down south. All doing the same set. It was sunny and hot. The set: 2500m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts, 60 seconds jog recovery, 2000m warm down. Keith in his set ran 6min 1690m, 5min 1330m, 4min 1090m, 3min 760m, 2min 540m, 1min 290m. He ran some PB splits, average splits and slower splits, much like us. Hotter the core temp, slower the split. Steve and I quicker than previous set, slower on second last effort. Final 1 min was 400m in 71. I was through 1km in 3:13 on first effort, made 1800m in 6min. Lost a lot of fluid out there. Kathy on coast ran a hard set with nice views. Mia also on coast drowned her IPhone. That's it for 2015. Best wishes for all of us in 2016. It's an Olympic year, a year World Masters Athletics Championships are here in OZ, Australian Masters Athletics Championships in Adelaide. My racing season begins next Sunday in Hobart with the Australian Masters Half Marathon Championsh

Keith today on his mid-week run to complete 120km (last 7 days) and a speed session yesterday in Bega on grass track. Finish for today was in the cool waters of the mighty Snowy River, a great way to end the session. Last two days have been difficult running for all who start running later than 8am. It's hot and draining on the body. I must admit I am sluggish in this weather. I'm running on grass almost exclusively trying to aid recovery to my left foot. It's a bit bruised and with some nerve damage. I can put it down to a poor choice of shoes a month ago. Absolutely no pain running on grass although an average of 120km per week for a year solid is a strain everywhere. Last two days 90 minutes of running each day, same tmoz with a set to boot with Steve. Set tmoz: 6,5,4,3,2,1 minute intervals, 60 second float recovery, at maximum threshold for first 3-4 efforts, above maximum threshold last 2-3 efforts with a kick last effort.

Up early this morning with Steve at Stromlo, cool with wind from the south, sunny. The set: 2500m warm up, 4 x 100m, 600m 1:47, 500m 1:31, 400m 71, 300m 53, 200m 31 all with 60 seconds 100m jog recovery, 3500m warm down. Steve slightly behind first two efforts, same splits to finish. Nice having Steve out there to push me. Easily my best 600m & 500m combined and a PB set for the session. We were both fully lactate in the last three efforts. Next set Thursday at same venue 6,5,4,3,2,1 minute efforts with 1 minute float recovery.

Weather warm to hot, track recently cut, light winds. Just Steve, Mia, Tori, Minnie and myself. All except Tori did same set. The set: 2500m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts on undulating 2000m loop with 1-2 minutes recovery. 1500m warm down. I did two sets, the first with Steve around 3:30/km and 1 minute recovery, second with Mia around 4:00/km and 2 minute recovery. That made it a big morning, 18km all up. Yesterday a long run also at Stromlo of 20km, most of it at 4:00/km. I was feeling flat today from that session. Keith did the same session during ParkRun going through 5km in 19:00 (including recovery breaks)before finishing the set. He ran with his son Andrew.

Keith and I did a similar set today, 200km or so apart. I'll describe Keith's session. In Bega on the flat. 3km warm up and warm down, 5 x 100m in 17 seconds, 6 minutes (1680m), 5 minutes (1380m), 4 minutes (1090m, 3 minutes (840m), 2 minutes (?), 1 minute (310m). It was overcast and some wind, mid-20s.

A set on my own this afternoon, all up 80 minutes including lactate set. It was windy but much cooler than it has been. The set: 40 minutes warm up, 4 x 100m, 600m 1:50, 500m 1:30, 400m 70, 300m 51, 200m 32, 100m jog recovery in 60 seconds, 30 minutes warm down. Keith in Bega fatigued from a very hot week and some hard work. Managed a long interval set with a short interval to finish. He should be much better for training in a couple of days, Those successive very hot days sure knock you about.

Preparatory Period 2 Mid December-late January Aims to develop: Maintain aerobic fitness during Christmas break, keep the sessions going...and turn head off from racing until Australian Masters Athletics Half Marathon on 10 January, follow that up with ACT Masters 10000m Championships late January...re-evaluate. Training Goal: Aim to fit in these three sessions each week plus minimum one long run 90 minutes plus. Long XC intervals: 6,5,4,3,2,1 min, 1 minute recovery jog, maximum threshold to above maximum threshold (no time pressure) Long Intervals (track or XC): , 4 minute recovery: Set: 2000m, 1500m, 1200m, 800m, 400m (under time pressure) Short Progressive Lactate Intervals: 600m, 500m, 400m, 300m, 200m with 1 minute/100m jog recovery (track or XC) All sessions to begin and conclude with stretching and 4 x 100m strides, also progressive. Core / upper body conditioning 4-5 times per week, small doses. The period is slightly different than previous years with the half m

We arrived at Stromlo this morning with the Brumbies Rugby team training in full swing and using up much of the track doing weights, hill sprints and short track touch rugby. Luckily they left shortly after we arrived. Yesterday was a two party day, one with work, the other with runners. Not much sleep, a little seedy but very happy. It was also very hot so a short session replaced the usual Stromlo set. In the bush birthday girl KT & Charlie did some walking. On track Kathy, Alison, Mia, Gabe, SK and myself did the running. The set: 4500m warm up, 4 x 100m, 600m, 500m, 400m, 300m, 200m efforts with 100m walk/jog recovery. 1500m warm down. The heat didn't make much difference on such a short set. There was no wind to speak of. The seediness affected some, not me. My splits: 600m 1:51, 500m 1:34, 400m 66, 300m 52, 200m 30. That's as good on grass this season, I felt good. In Bega Keith ran with the park runners. His splits: 3:26, 3:43, 3:47, 3:53, 3:43 = 18:38 all with

As usual the final track meet for the year is all about fun with a little bit of serious competition. There is a caber toss, standing long and triple jump, obstacle race, guess your time 2000m with no watch and walk relay. On the serious side is the Presidents 100m handicap. It's always a fun night. I wasn't there for the obstacle race (video 2014), was there for the Presidents 100m handicap (video 2015). Congrats to Sue Bourke, 7 years straight, John Lamb 2 years straight (4th win). Of me: Guess your time 2000m 2nd best guess of 6:29.3, won smoked chicken, vegetarian am I, gave away:-). Backed up in 3000m, warm up two laps, strides 4 x 200-500m, tempo 800m, last 200m 33sec, 10:40ish.

Weather hot, windy, sunny, low humidity. At track today rather than cross country. Helen away, replaced by Mia with regular Kathy, both W60+. The set: 2500m warm up, 4 x 100m (19,16,15,16), 600m 1:49, 500m 1:30, 400m 71, 300m 51, 200m 32. 1500m warm down. Mia and Kathy both ran great splits, 3:50/km on 500m effort and quicker from there. The track was full of athletes, I couldn't give 100% for safety sake and just as well. A tough set with no set-backs. It will be in the 30s and getting hotter all week. There are also three Christmas parties. I'll have to do the bulk of my running in the morning or the week will be cactus.

Weather sunny, cool to very warm, slight breeze. Track not cut for 18 days, getting slower by the day but still reasonably quick. The sets: Full Stromlo set for me of 2000m, 1500m, 1200m, 800m, 400m. For Minnie, Gabe, Mia, Kathy 6,5,4,3,2,1 minute intervals, 2 minutes jog recovery and regroup. I paced them through first two efforts, first 1000m in 4:06. There is a world of difference between these two sets. For full Stromlo using a beeping watch set at 3:20/km or 3:10/km using posts every 100m, try to be under schedule all the way, full gas, every second counts, over maximum threshold. For 6,4,3,2,1 minute set done by feel at or near maximum threshold. The only more relevant set we do is on track later in the season 2000m, 1600m, 1200m, 800m, 400m or three efforts of near 2000m with very long recovery paced to absolute limit. Of me: Very surprising!! I've been fit the entire year but didn't expect these sort of numbers in December, more like February or March just before Aus

Keith in Melbourne 17:47 for 5000m with last lap 77. 35 starters made it a big classy field. Splits: 1000m 3:33, 2000m 7:06, 3000m 10:39, 4000m 14:20?, final 1000m 3:27. Great run from Keith. Steve continues to get back into things with a similar set to earlier in the week. 1000m efforts (200m on, 200m off). Making good progress. 3000m at Woden: Weather very warm but still. Penultimate meet for 2015. I came hoping to do a 5000m but got roped into a 4 x 1500m relay just prior to the 5000m. Ran the 3000m instead. Results: Me 10:03, Helen 12:56 (season best), Minnie 14:19 (season best). Only Bronwyn did the 5000m, 22:54. Last race in 2015 for Helen, a good way to finish before heading OS. Minnie another big chunk off this evening, continues to regain some form. Of me: No training on Wednesday after straining my shin while picking the morning raspberries of all things. I couldn't run at all without pain. Did the usual self physio, massage, ice, rolling pin etc. Wasn't sure if I

Weather very warm, some wind, sunny or partly cloudy. The XC track is slowing up, not cut for a fortnight, sand on the surface. The set: 5000m warm up, 4 x 100m, 600m, 500m, 400m, 200m, 1500m warm down. Helen, Kathy and I started together. My splits: 600m 1:51, 500m 1:34, 400m 69, 300m 53, 200m 31. Recovery was 60 seconds jog 100m. Didn't feel great, fatigue from training, racing and a big weekend. Splits were good. Mostly a slight cross/head wind slowing all the efforts except the 300m which is up hill (as is 500m). Helen and Kathy (roughly): 600m 2:17, 500m 2:04, 400m 89, 300m 75, 200m 39. Keith a short set today, he is racing 5000m on Thursday in Melbourne. Good luck Keith. Splits were good today. Hard weekend for Keith, lots of work. Steve showing good recovery signs. 10km this morning with Jane's group, 3000m set of 200m efforts included. I won't see Steve until 2016, no doubt he will be well and truly back into it by then. Thursday at track will be a 3000m / 5000

Keith near Bemboka on Saturday 6 (1570m),5 (1500m),4(1100m) minute intervals in the afternoon, very hot. Sunday long run, assume followed by pie and coffee at bakery. Steve 9km and getting quicker. No sign of hammy issue. Steve will be right to go when he returns from holiday. Minnie, Mia, Gabe and I long runs this morning in different locations. It was hot especially if starting late. Of me: 90 minutes through the arboretum, around 4:00/km. Felt good again until last 10 minutes, heat stress. Many of us spent the afternoon in the bush with Helen and John. Food, wine, good company, nice scenery, lots of swims in the dam. Very nice.

The weather very warm, no wind to speak of, sunny. Grass not cut for almost two weeks, no rain so has barely grown. Surface similar speed to last week. An early start today with Minnie, Helen, Kathy and myself. Gabe and Mia started 30 minutes later when we had finished our set. Steve still on the mend, ran 10km in 46 minutes a couple of days ago. The set: 5000m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery, 2500m warm down. As usual the girls were all close together. Helen the quickest with first group, went through first 1000m in 4:17. Mia starting later 1000m in around 4:00, quicker than last week. Of me: No pacing the girls today, I was at maximum threshold from the start and over maximum threshold for the last three efforts. In the 6 minute effort I was through 1000m in 3:13 which is almost identical to last week. I was fatigued from Thursday's efforts but had some good running form for the whole session. Last effort went through 300m in 51 secon

Great night for track running. Cool, some wind, dry air. Back at AIS track which is slow for distance, quick for sprinting (altitude and surface). Higgins 800m Handicap: Big field, great to see. Same result as last year with 1 John Lamb M65, 2 me but completely different race as I never got near John last year. This time a much quicker start from me, caught John (14 seconds head start) with 200m to go, had a nice sit until 100m to go, John was just too good in finish straight. Bravo John. Helen and Kathy ran similar times. No results as yet, will know more of what went on behind when I do. Spiral 7 lap Handicap (roughly 3000m): I haven't done one of these for a while, it was great fun. Roughly 10:14 for 3000m with an 800m cough, not flat out. Helen roughly 12:50 for 3000m, her best effort this season over that distance. Again a decent amount of runners for the final race. Supper after. Easy running tomorrow, next session Saturday.

Keith in Bega 2.5km warm up, 5 x 100m (17,17,16,17,17), 1400m (4:34), 1200m (4:05), 400m (79). Keith racing 5000m in Melbourne next Thursday. Steve continues his recovery from hammy issue, now up to 9km. This afternoon an easy run on the flat of 85 minutes. I haven't been to the ridge for a while. 17 March 2012 I believe. We had some great fun post session painting feet. Today just a change of venue and out of the elements. Some pine tree shade all day, often protected from wind.

Weather warm to hot, windy, sunny. Track hasn't grown grass in the last week, a sign it is drying out and getting quicker. No rain on the radar for the next week. The set: 2000m warm up, 4 x 100m, 4 x 500m, 2000m warm down. Recovery was longer than normal to flush lactate and increase speed. The longer recovery worked. Splits: Helen: 1:55, 1:55, 1:54, 1:48. Me: 1:29, 1:27, 1:26, 1:25. Felt great again. An easy recovery run in the afternoon. Two recovery days to follow, the second with some 100-200m strides. Track on Thursday will be an 800m handicap followed by a 3000m handicap later in the evening. I'm in better shape this year than last for the 800m. If I get out quick it should be sub 2:15 from lane 2, although it could be windy. That's it for November, another 120km+ weekly average, 11th consecutive month 110km+. I had a slack weekend of training and glad of it.

Final event of the series for 2015. Long morning with presentations, speeches, free beverages and a very short race. It was delightful weather. The course: Out and back on undulating, twisting bike path. SK, KT, Helen, Roget, Gabe, Mia helping and myself out there. Results below. Of me: 3km 10:26. First kilometre 3:12, stuck in people traffic next kilometre to 3km turn and back. Both runners and walkers fighting for space, unsafe to run quick. Last kilometre better. This afternoon an easy loosener when it cools down. Will back up for a short lactate set tmoz.

Bella the Border Collie is aged 12 in February 2016. In 2012 I looked out the bedroom window and saw a similar scene as I did today. This is our fun and our art.

The weather cool to warm, windy, some cloud. Grass was cut a few days ago, it has been cored and surface covered with layer of sand. During the week some trucks installing a fence around the dam created some ruts. They are less obvious now. Surface similar speed to last week. Steve still with a hammy issue, I started late. Only one set today, all in together with Gabe, Mia, Helen and myself. Pam was doing 1000m intervals before we started. The set: 5000m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery, 1000m warm down. As usual the girls were all close together. Helen and Mia very hard to split. Of me: No pacing the girls today, I was at maximum threshold from the start and over maximum threshold for the last three efforts. In the 6 minute effort I was through 1000m in 3:12 which is six seconds better than last week. I felt great again and now running at 3:10/km or so through the whole set, quicker at the end. Physically I'm getting there. I will wait

Lats night it was all about Pentathlon Octogenarians. Consie I've helped prior to World Masters Athletics in Lyon with some sprinting sessions. Gwen I am locked with in battle for age graded winner in the Frylink XC handicap for 2016 (to be decided this Sunday, I prematurely congratulated her last evening). Last night 3000m: Me 10:00, Keith 10:33, Kathy 13:18. It was cold and windy. Our start was delayed due to pentathlon events. No warming up. I cruised around.

Weather warm, windy, sunny. The XC track is green and lush after recent rain, freshly cut just before we ran. Still on the slow side. The set: 2500m warm up, 4 x 100m, 600m, 500m, 400m, 200m, 1500m warm down. Helen and I started together. Minnie ran later. My splits: 600m 1:49, 500m 1:34, 400m 66, 300m 55, 200m 30. Recovery was 60 seconds jog 100m. Much quicker splits to last week and felt great. Wind helped the 600m and 400m, hindered the 500m and 300m. Helen splits: 600m 2:17, 500m 2:02, 400m 88, 300m 75, 200m 41. That's Helen's best lactate set this year. Thursday at track will be a 3000m / 5000m around dusk. There could be some wind but fine otherwise. I'll give the 5000m a crack, won't expect too much. See what happens. Yesterday was a lower threshold 22km run in the forest, my 6th long run in 8 days. Still sitting on 140km last 7 days.

The weather cool to warm, windy, some cloud. Grass was cut a few days ago, is now long again. Track is getting slower by the week. I was a later than usual starter, Steve has a hammy issue. Only one set today, all in together with Minnie, Gabe, Mia, Kathy, Helen and myself. KT, SK, Missy were out there doing own thing. The set: 5000m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery, 2000m warm down. As usual the girls were all close together. Mia ran 5km road on Tuesday in 22 minutes, was the quickest in the first two efforts just in front of Helen. Helen quickest in the remaining efforts with Kathy equal to her on the final effort. They all seemed to be running very well. Of me: No pacing the girls today, I was at maximum threshold from the start and over maximum threshold for the last three efforts. In the 6 minute effort I was through 1000m in 3:18 which is quicker again on the previous week. My last effort was 400m in 70 seconds, into a block head wind.

Weather at 6pm...32.3 degrees, sunny, wind 22-30kph, tail wind in home straight. Great for the sprinters, a write off for 3000m. Results: Me 9:57, Keith 10:23, Shane 11:0?, Dale 12:??, Helen 13:0?, Kathy 14:??, Minnie 14:?? A look at the splits from most of us 2nd and 3rd 1km splits 10 seconds or so slower than first kilometre. I think Keith had best run of night. Started fast and felt in control. Next week 3000m or 5000m is at 8pm. Looking forward to that.

Two weeks active recovery reduced the niggles to none. Two weeks high volume followed, now sitting on 145km last 7 days, expect to average 130km+ for month of November and hopefully December as well. In three of the next four weeks I have access to some track races of 3000m-5000m all at the right time of evening, around 8pm. They should get me fired up for an OK Half Marathon come January 10. The course is similar to the old course I ran in 2010. The new version should be quicker as they have taken out the horrible hill in the last 5km of the race. These are my splits from 2010: Cadbury Half Marathon 73:04 (3:20,3:22,3:18,6:29(16:31 5km),34:27 10km ,18:09 5km split to 15km, then up awful hill now deleted, 2.1km 3:56 to finish, 3rd overall...it's still up a steep hill last 400m. My last month before 2010 event below. Same process is work very hard to New Years Eve, taper to Half Marathon. Six years is a long time between Cadbury chocolate, let's see how it goes.

Final preliminary program has been updated...no major changes. I would have liked the women to have an extra day break between the XC and 5000m. There is plenty of rest elsewhere in the program. I've booked all accommodation and flight there up to the 10000m. In a few days I'll book a flight home and work out what I'm doing in between the 10000m and half marathon. 1500m is a possibility for some fun. Alan and Robert would both be up for that in M50. Yesterday a certificate came via email from WMA in Lyon.