Secret Blog for Killing Track and Parkrun PBs

Only my 3rd BBQ run, my first as intervals and having to find the route for myself. This loop will be a regular, maybe twice a month, until I leave for Europe in late July. Almost always I will run as intervals. On 1 or 2 special days I'll go all out to post a time. It's a variety of surfaces with concrete (yuck), bitumen and plenty of dirt and hills (yum). Today 6,5,5,5 minute efforts with 30 seconds float recovery. I got lost on the final 5 minute effort and also in a couple of spots. I had to do from memory as I ran out of people before half way. The run is a handicap. My handicap will be reset for next run so finding the route won't be so hard, as will cutting all the legal corners. Today 23:07...that's a fail. 22 mins is pass, 21 mins is credit, 20 mins is distinction for me (adjust for intervals). There were plenty out there I knew but only one other I help. Helen ran 27:44 by intervals (similar to me, longer recovery). Without intervals and flat out PB is low 25...

Keith this afternoon 6 x 3 minute intervals, 1 minute jog recovery. Distance covered on each effort 790m, 800m, 750m, 760m, 790m, 790m. Terrain with one hill and a rise. Keith also did some plyometrics..feeling a little sore. Steve was up early for 5 x 3 minute intervals. Steve averaged 10 seconds/km quicker than last week. Both are in the first week(s) of a new base building block. Steve with a few more sessions in the legs has a head start. Of me: Not much...76 minutes in the bush trails. I've been getting quicker without trying over the last few months so increasingly doing extra loops near home before I enter the front door. Majority of my slow sessions are out and back with a negative split. Tmoz will be a long step down session on a loop course. I expect the efforts will be 6,5,4,4 minute intervals with 30 seconds float recovery. I'll be using the same course once every 2-3 weeks and looking for the overall time to be in 22 improving to 20 minutes. Not sure of the exa...

Only Jack, Helen and myself at Stromlo this afternoon for a fartlek session. Conditions and the track were perfect. Slightly jaded from yesterday and the cross country handicap but once I got going things were snappy. As usual we all regrouped on the recovery parts for half a chat. This session slipped into the program but accident or design I'm not sure. I am enjoying keeping the leg speed going while things are going well. The session is not taxing at all for me. Harder sessions will follow in May, June and July. Next race (of sorts) in on Sunday. A trip to Melbourne for The Great Train Race (Puffing Billy) 13.5km. A mix of hills, surfaces and excitement. It's still on my bucket list despite doing it four times in the 90s. I'm in great form having recovered from my virus over Easter. Will be interesting to see how my race times stack up 26 years after first having run it. More on the race later in the week. Back to yesterday and the ACT Masters XC Handicap (short or Fry...

Great runs in the 10km this morning by Shane (40 mins) and Helen (47 mins) in winning the Gold medal on handicap. Both the 10km and 5km courses are among our club's toughest venues. Around 3-4 minutes slower for the 10km course and 1.5-2 minutes for the 5km course than on track. In the 5km course I placed 17th on handicap despite one of my best runs ever in the XC series. I only caught Ken with 1km remaining and KT (18th) with 500m to go. My last four runs have been 18:10, 18:28, 18:57 and 20:+ (injured last year) so the 17:44 today was a surprise. Splits: 3:35 (steep up then flat), 3:35, 3:35, 3:35 (on the undulating sections), 3:22 (flat then steep down). Felt great whole run. All up 17km this morning, a loosener later this afternoon to make 24km for the day and 130km+ for the week. Keith did a long run in the drizzle. See picture.

Unexpectedly warm and still at Stromlo this morning. I was overdressed wearing tights and a long sleeved top...ditched the top after the first effort. Set 1: (Steve and I) 2.5km warm up, 4 x 100m, 4 x 2000m with 150-200m jog recovery, 1000m warm down. Splits: Me: 6:54, 6:51, 6:55, 6:56. Steve: 7:16, 7:17, 7:18, 7:11. We were both consistent and a step up from last week, extra effort. Set 2: (Kathy, Helen, Jack) as above with just 2 x 2000m. Splits: Helen 8:42, 8:32. Jack a little quicker, Kathy a little slower. I paced their set with a 2000m warm down. Set 3: Some sprint drills and running technique biomechanics with Consie W75+. She picked up the cues very quickly, now looks very good again, better than I've ever seen run. SK, KT, Gabe out there doing the 2000m step down. Missy and SIS doing own thing. This afternoon an easy 25 minute loosener 24km for the day. Tmoz 5km XC handicap at Majura. If I don't run the initial steep up hill section too hard I should be quickish. ...

Another 18km today in the bush trails on Black Mountain and Mount Painter. 45 minute warm up, 5 x 100 metre power hills, 3 x strength hills (done at maximum threshold) of 6,5&4 minutes with 30 seconds jog between each effort. The course started in Frosty Hollow, finished almost at the summit of Mount Painter (two horses stopped me), warm down to home and then with Bella. I'm still a bit run down from this virus, have needed a nap before each run last 2 days. Somehow I've managed to run quite well after the nap. Yesterday was also 18km. Looks like I will complete four consecutive months average 120km+ for the first time since 2010. Keith did 4 x 1500 metres on an undulating road with two hills. Splits: 5:36, 5:40, 5:44, 5:53. By coincidence Keith also met two horses, mine had female riders.

Steve up early with 5 x 3 minute efforts at 3:40/km. Keith up later with 6 x 3 minute efforts. The day was awful everywhere. I took shelter in the forest, an undulating 77 minutes or 17km out of the wind. I'm waiting for Thursday when the weather turns warm briefly and possibly light winds. This Sunday is ACT Masters XC Handicap at Mt Majura. It was very boggy last year. Saturday will be 4 x 2000m with 150-200 metres jog recovery. Both days will be at maximum threshold.

I don't think winter has hit us...more summer has left us. Session today was a HalfChat fartlek, Keith did slightly different but similar result (on weekend 10km by long intervals). Wind at Stromlo 50kph+...it didn't really matter as I was wearing three layers including a thick fleece top and gloves. I am hoping to do a session on track on Thursday, but only if weather permits. The virus is less each day in the chest...still annoying. Only 16km today, still 130km+ last 7 days.

Keith now has two choices...the famous Bemboka and the high altitude Nimmitibel. Nice to see Erwin again at Merimbula ParkRun for Keith who did a session similar to us, 10km all up. 2000m intervals. Today was a long 2 hour run at 1200m asl, not so far from home up on Brown Mountain...will have to check it out in spring. Snow is coming soon. Not much to report from me...130km last 7 days, long recovery run, short loosener. HalfChat fartlek tmoz if there is anyone to chat to. The weather has turned here. If the running is not done by sunset it gets difficult.

Very wet yesterday made for a wet Stromlo this morning. It was still drizzling on the warm up but stopped mid-session. Just Steve and myself today. Everyone still in Europe or on the coast. Also at Stromlo KT and girls doing own thing. The set: 2500m warm up, 4 x 100m, 3 x 2000m with 150-200m jog recovery, 2500m warm down. Splits: Steve all around 7:15 +/- a second or two. Me 7:01, 6:56, 6:58. Both of us at maximum threshold without going lactic. It took me until June last year until I got to this level having not recovered from Marathon de Paris. As I recall I was chasing Steve for a long while. We were both solid today. Next week will be 4 x 2000m. This afternoon an easy recovery jog and some stretching. Tmoz a long recovery run. Still around 130km for the week.

The lurgy still present, a long warm up followed by 5 x 2 minute Power Hills with jog back (equal time) recovery. All done on soft gravel surface after rain, the gradient mild, becoming more steep in the last 60 seconds. Return home warm down. All up 75 minutes or 17 kilometres. 130km last 7 days. Last words on Marathon de Paris in moving pictures. I'm done with the marathon, probably forever but if had had to jog one it would be here.

First minor frost for Canberra 2015 expected 20 April...better pull up stumps in the garden, plant some silverbeet or Swiss Chard. Today our first attempt at the Half Chat Fartlek...it seemed to work so will book that in as session #3. Session #2 2000m intervals, short recovery. Session #1 2000m, 1500m, 1200m, 800m, 400m short recovery. There will be some different sessions but that is the core for a month or so. Next race Puffing Billy Great Train race 13.5km in early May. Virus still present. Slightly sore calf. Well into 2nd week of 120km+ new training block. I expect April will be my 4th consecutive month average of 120km+ (1st time since 2010)...only had a few easy days into AMA Championships. Steady as she goes.

Yesterday afternoon we watched Marathon de Paris from home on the TV. Maria 3h31 3rd W60, Jeff 2h52, Elle 3h34, Tori 3h58, Roger 4h15ish. It was great watching and well done to all who trained so hard. We kept in touch with Pete during the race via SMS and later on Facebook along with all our friends also watching from afar. Michael, Bob and Carolyne were there also and had an awesome week.

Saturday morning at 7am...that makes it a super early start to the day and possibly very, very cold (I'll remember the gloves) and no wind. A course with loads of turns (including a dead turn at 6km), some long drags, some pinches to get over (just after 1km and between 5-7km), slight up to the 9th kilometre. Everyone will get a chance to see each other as the route retraces itself. I wouldn't call the race quick but it must be faster than Canberra Times Fun Run. Let's hope someone has measured it! (I would think so, no excuse really with that dead turn in the middle of nowhere). Of me: I'll be running it flat out although I don't expect too much. Still very much with the remnants of the lurgy...anything under 35 minutes would be a bonus. I do have new racing shoes to wear so that will be a bonus. Last two days have been 80 minutes or 17-18 kilometres with lots of coughing up muck. I may run to work and back tmoz...also 17-18 kilometres total. As predicted the vir...

The course a bit of everything...two laps of long grass, muddy trails, single track, bitumen, flat, steep ups and downs, loads of tight turns. Weather was foggy turning to bright sunshine and high humidity. A slow and technical course with something for everyone. My virus seemed to turn for the better overnight with no need for medicine and the nose stopped running. All the muck however had gone to the chest. I tried a warm up, felt OK, coughed up a lot of muck and put on a positive head. How the race was won: Jim Langford asked me pre-race who would win...I replied without hesitation Darren from NT, winner of 2013, 2014. Dennis Qld took off like a scalded cat, I led Darren into the single track and began chasing down Dennis. By the end of lap 1 we had Dennis under control. Darren crossed the gap to Dennis, took control and went on to win. I was 40 seconds slower on the second lap, missed some turns along the way, more coughing up muck and extended my lead on the 4th place interesting...

No racing for me, the virus. 5000m Kathy 3rd W60, Helen 3rd W55, plus Steve, Shane, Dave, Dale, Nigel, Roger and the other Steve (4th M50) all in action. Dave easily won M50, Steve Q easily M55. Dave, Nigel and Dale all ran season bests or very near to that. Helen up first, as in all her races the finish order Stacey, Ann, Helen. Helen had a friend on her hip for the first few laps, was then solo in a season best. Steve had some competition in M45. Top two medals were tied up with Robert 2nd and Dennis 1st. That left four aiming to grab that last medal. It was status quo for 3000m, then the race exploded. In M40 Neil had fastest time of everyone. Shane only recently came to our small group and almost nabbed a bronze with another massive PB. He hit a road block at half way and could have run much faster had he made the choice to go around it.