Secret Blog for Killing Track and Parkrun PBs

Keith at Merimbula Fun Run 10km 1st M50,6th, 37:53. In 2014 38:23 13th, 2013 38:17 9th. That's a great run for Keith and not unexpected. He's been working very hard and doing all the sessions. ACT Masters XC Handicap 4km SK 3rd official, KT 4th official. I didn't quite catch either 6th official in 14:08 PB. 2014 injured 15+, 2013 14:13, 2012 14:18. Splits: 3:02, 3:36 (6:19) at dead turn mostly down undulating, 3:59, 3:50 mostly up undulating into wind. Once again not unexpected. Only 10km this morning so I have to get out there soon and do another 14km. It's turning into a gale with snow possibly on the way this evening, definitely on the mountains. Minnie, Tori, Gabe and Missy out at Stromlo again this morning doing intervals. Minnie's first training run for World Masters Athletics 8km XC in Lyon.

Very bleak this morning. Temperature minus 1, stiff breeze in places, no sun, never seemed to warm up. Wore two tops, gloves, full tights...wish I had more. Lane ropes were in force again on the 1000m loop so distance longer than normal for each effort. Set: (Steve and myself) 2500m warm up, 4 x 100m, 2000m 6:54, 1500m 5:06, 1200m 4:10, 800m 2:35, 400m 77. Steve quicker on 800m 234 and 400m 72. 4500m warm down. We are three weeks early with this set this year and times are 20 seconds cumulative better today. It's not quick but the times come down rapidly as weeks roll by. By the end of June I'll be as quick as I was in April. Tmoz ACT Masters XC Handicap at West Stromlo. The course basically all down, then all up, 4km, rough and possibly dangerous underfoot on the descent. The course suits me.

It's been 5 solid months of base work interspersed with a few races. I'll post the volume at the end of this. It's been better than anything I've done as a Masters athlete. The few races I've done have gone well, even when ill back in April (with the exception of Australian Running Festival 10km, lungs full of muck). Working backwards from Lyon: The schedule there 8000m XC, two days rest, 5000m, two days rest, 10000m. The only things missing in my training are set out below. That means getting back into some specific speed work for the 5000m without losing what I've worked so hard to build up. As for the racing I have been inventing my own of late and will continue to do that, especially on track. I will do on my own on track when the conditions are right. Road and XC races are easier to find although most will be low-key handicap type. Training Overview - Direct Preparatory Period 3 - June Aims to develop: Race pace, specific speed, power, rest for minor...

Steve this morning 5 x 3 minute efforts, 30 seconds jog recovery, average of 3:31/km. Keith 4km warm up, 5 x 100m 19-21 secs, 1600m, 1300m, 1010m, 690m, in undulating terrain, 4km warm down. Me a commute to work and back by feet. Next set Saturday XC long step down intervals.

BBQ 6km loop again, this time done as 7,7,6 minute efforts, 30 seconds float recovery. Total time 21:03...close but no lollies yet and 26 seconds faster than last outing a fortnight ago. I can't fault my efforts, 100% flat out, felt great. Floats not too quick. Some people traffic in the final kilometre cost me no more than 10 seconds all up. There was some breeze in the elevated hilly cross country parts of the course but nothing to complain about. Breaking 21 minutes isn't going to be as easy as I thought. That makes Nick's times in low 20 mins+seconds very impressive. Will try again in 2-3 weeks and 3-4 more times before I head to France. Happy with the session on 130km/week...much harder than I would have done on my own. Helen at Stromlo on her own 27:18 same 6km distance also done by intervals. That's the quickest session of this type she has done in a couple of years. Jack 33:39 in 8km school walkathon. Young Ginger Henry 27:30, broke record by 4 mins. Tribute t...

Keith in Bemboka 6 x 3 minute efforts using some of the stretch Keith showed me on my last visit. The set: 4km warm up, 5 x 100m power hills 18-20sec, 2 x 750m (2:40, 2:38), 4 x 3 minutes, 4km warm down. Probably Keith's last big session before Merimbula Fun Run. Keith put me to shame, only 6 x 20-24 second power hills during a lunch time run by the lake. Gorgeous days often follow minus 6 degree mornings (yet another). Singlet and shorts for a change, still chilly. That's another hill session done without doing any damage...feeling a little more confident on them. My longer interval set tmoz, 3 x 6-7 minutes hard with 30 seconds float recovery. Looking to break 21 minutes on the 6km partial XC loop I used a fortnight ago.

Nobody to talk to today so no chatting. A change-up today, on grass as usual with much shorter intervals a focus on form and activating the glutes and hamstrings. No need for marking posts and beeping watches, all the intervals were around 1500m pace with 20 seconds or so of recovery time. 15 efforts of around 10 minutes in total. Below the cue for the form session.

A very late start this morning, frost all around. I wasn't even tempted to jog down to the lake and cheer on the Canberra Half Marathoners. I hope they all ran well. Nice weather for it. 96 minutes in the Arboretum just before noon. A small recovery jog this afternoon to make up 24km and 128km last 7 days. Meanwhile Keith did his 21km mountain run trialing a gel. He did something right as he was 19 minutes quicker than usual. Maybe it was the gel or maybe he is in great form. Merimbula Fun Run next weekend.

Same set as last week. Temperature minus 2, frost on the surface, slippery until the sun rose. Set: (Steve and myself, both ran same times, Steve did all the work) 2500m 8:40, 2000m 7:07, 1500m 5:09, 1000m 3:24. That's six weeks of longer Saturday sets to get the base back. Next weekend we revert to the normal step down Stromlo set and begin injecting some speed again. With 11 weeks until World Masters Athletics in Lyon all is good. No injuries, 21 high mileage weeks (130km is now a normal week). What is missing is some specific speed for the 5000m and that will start on Monday. It will be the same set I have been doing but using a beeping watch each 100m for pace guidance and may be on track. Keith in Bemboka ran 3 x 9:30 on gravel road. Distance covered 2750m, 2400m, 2600m which is better than the previous week. The usual 3km warm up and warm down (cut short due to funeral)with 5 x 100m strides. Hot day, no clouds, light winds. Next weekend Merimbula Fun Run for Keith. He sho...

A low key lunch time fun run with almost 600 runners and walkers. The course has changed since my only other effort in 2010. Not a loop around the lake, now out and back and sharing only the first kilometre or so of the old course. There is an ascent in each direction up to a road bridge above the lake, undulating with twists and bends elsewhere. Going out was quicker than coming back as there were many runners to avoid early on the return leg and then there were the packs of oncoming walkers who started 10 minutes after the run taking up the whole bicycle path. I was on the grass or gravel quite a bit in the last kilometre. Splits: 3:12, 3:21, 3:24, 1:28 (dead turn), 1:29, 3:29, 3:23, 3:22=23:11 I won this race in 2010 and won again today. Not easy either year. I opened up a small gap in the second kilometre (right after the climb to the bridge), only 8 seconds lead at the dead turn (Rob), doubled it to the finish. I never had an easy moment and was on my absolute limit the whole ra...

Today Keith at the Harness Track 6 x 3 minute efforts (850 metres, 806m, 846m, 807m, 847m). After the hills yesterday Keith was a little tired. Keith did 4km warm up, 5 x 100m strides, 4km warm down. Not much from me. Another 17km done, 135km last 7 days, another 17km tmoz. The weather is uninspiring. Thursday a 7km play race. The weather forecast looks better than what it was yesterday. It should be OK...cool, breezy, drizzle. Monday looks best for my first time on track since April at the AMA Champs.

Sunday is the traditional long run day. The harder working among my friends are Keith and Steve. Both are well in tune with the long run...burns fat, can provide fluency, can add some hills and can be simply a recovery run. We were all out there on our own this weekend as usual. The weather was delightful. We all ran around the same distance. Today Keith did an ad-hoc hill session with the kids he is training. He enjoyed the set. I ran the usual HalfChatFartlek on grass. Nothing is measured although the speed is there. For me it's a bridge between Australian Masters Athletics Championships and the World Masters Athletics Championships. Next Monday or Tuesday I'll return to track or a measured surface and begin a new training block...one step up. I know I'm already in great shape, 10 weeks to add the bits that are missing. I'll have a good idea next week. Schoolies XC were at Stromlo again today. Young Jack was 3rd in age...bravo Jack.

Perfect morning at Stromlo XC circuit, minus 1 degrees, kangaroos everywhere, blue sky filled with hot air balloons, no wind. Set 1: (Steve and myself) 2500m warm up, 4 x 100m, 2500m (8:41/8:29), 2000m (7:02/6:56), 1500m (5:03/5:04), 1000m (3:20/3:24), 1500m warm down. Steve has his mojo back. He was close on the longer intervals, when I cooked inside the tights and thermal top (heat training for Lyon) he took full advantage of it, very strong last two efforts. Set 2: (Helen, Kathy, Jack, Roget) 2000m warm up, 4 x 100m, 5000m done as 5 x 4 minute intervals with 30 seconds float recovery, paced by me on 2500m loop. Jack 22:02 (11:07, 10:55), Helen 22:15 (11:07, 11:08), Kathy and Roget 25 minutes. Jack has a 4km school XC at Stromlo on Monday. Set 3: Consie (W75+) doing some strides and drills for sprinting with guidance by me. Once again showing great technique with only a few slight flaws. KT and SK were there doing own thing. Both KT & Michelle won their age in Mothers Day FR ...

Yesterday Keith ran 4km warm up, 5 x 100m, 6km fartlek session, 2km warm down. Today perfect weather...cool, sunny no wind. We should get a few more days like this as a big high settles over us for a bit. I ran 25 minutes at lunch including 6 x 25-20 second power hills. Steep gradient, 90% effort, concentrating of form and not speed, standing start with slow jog down recovery. For these short efforts I've been using the same hill that I ruined my left ankle on! I haven't missed a hill session for six weeks or more. Another 50 minutes running this afternoon to come. Tmoz the usual long intervals on grass. We will change it up this week. The set: 2500m, 2000m, 1500m, 1000m with 150-200m jog recovery.

Very cold again, temperature in single digits for much of the day, some hail, snow on the hills. Saving grace was sunshine in between the hail flurries and only a stiff breeze. The set:(roughly) 7,5,4,4 minute efforts with 30 seconds jog recovery. Total time 21:29 or 98 seconds quicker than a fortnight ago. It will be easy to run under 21 minutes on next outing with only two breaks of three equal efforts. Helen also took another 15 seconds off her recent PB, today 27:25. She is now within a minute or so of her all time flat out PB while doing long intervals today and having over 2 minutes of recovery time. Both of us will have a crack at posting a decent PB in June or July. Keith was out there in the snow today. See image.

Keith did his interval session on treadmill today...a wise choice. Steve did his 6,5,4,3,2,1 minute efforts on hilly terrain to add some strength to his program. I did another 17km at around 4:00/km, felt pretty good. It's not easy getting the running done when the days are short and the weather bleak. We all have to find our own ways to stay motivated and get it done. Tmoz I head off to a popular lunchtime loop circuit for some long intervals. Just having some people around to chase will keep the intensity higher than otherwise would be. I'll be looking to shave a few seconds off my last run with 30 seconds between each of the 4-5 efforts of around 5 minutes at maximum threshold. With snow on the hills possible I'll be wearing gloves, tights and a beanie.

Keith did a long run of 23km to back up his great weekend. Unfortunately had a set back when he returned to the Kombi. Kathy, Helen and I did the HalfChat Fartlek session at Stromlo. There was so much to talk about the session went very quickly. Looks like some nice weather surrounding next weekend. I will save some energy for a double-up session whenever the conditions are good from Friday to Monday. I'd like to get back on the track. Next session on Wednesday to allow me to recover for the big weekend.

On Saturday Keith on the mountain 2km warm up, 5 x 100m (19sec), 4 x 3 minute efforts (distance covered 800m, 740m up, 810m, 740m up), 2km warm down. To back that up Keith ran a low key 10km Fun Run in 37:59.5. That means he is starting to get in great shape again. Splits: 3:52,3:44,3:52,3:48,3:44,3:44,3:45,3:54,3:38 (one split missing). Winning prize $50 lingerie voucher. Last evening around 100 guest celebrated the 25th Wedding Anniversary of John and Helen. It did mean some amount of dancing, dress up, food, wine, conversation and speeches. Music was provided by 'The Neverwillbes'. It was a great evening. Today the weather was nasty with high winds and fallen trees. I split my day into two runs of 80 minutes and 30 minutes to make up 124km for the week.

Only Steve and I today with Mother's Day tmoz. The set: 2500m warm up, 4 x 100m, 4 x 2500m with 150-200m jog recovery, 2000m warm down. Steve averaged under 9 minutes for the set. I was slightly quicker, the fastest 8:31 on the first effort. This afternoon a short jog to make 20km for the day. Long recovery run tmoz.

Steve this week: Tuesday 6,5,4,3,2,1 minute intervals, included ups and downs. Wednesday 15km including strength hill up Mt Taylor. Thursday 5 x 3 minute intervals with 30 seconds recovery in 3:32/km average. That makes for a good week. Of me: Similar to Steve, done on the grass 5 x 3 minute efforts with 30 seconds jog recovery during a long run of 75 minutes. An easier week for taper and recovery Puffing Billy. On average exactly 120km/week+ for 2015 thus far including taper weeks. Keith 6,5,4,3,2,1 minute efforts, 5 x 100m strides as warm up as well as jogging. All Keith's efforts were quicker than last week. Down to 108km last 7 days, building up again next week. Next session: Saturday 4 x 2500m efforts with 150-200 metres jog recovery done at maximum threshold.

Yesterday brought the foul weather of May. High winds, no precipitation to speak of. Keith did his 6 x 3 minute efforts in the worst of it. Bravo! Today slightly less wind. It may snow on the surrounding hills in coming days...certainly in the alps. Helen ran BBQ as long intervals with short recovery. Stopping mid-event for a loose shoe lace and still ran 27:41 for 6km with 3:15 of recovery time. The times continue to drop. Of me: Back up to full volume again but still with some slight niggles from the weekend. Tomorrow will be a long interval session somewhere, depending on the wind. I may head into some pines for a change and protection. Today 4 x 1:50 hills in a 75 minute run. Next race won't be until early June and then possibly on successive weekends. That gives me another 3-4 weeks of hard sessions and high volume to make another step up in form. I'm already feeling like I'm on top of things but anything can happen in life. Last word on Puffing Billy Great Train R...

Saturday Keith did a long run in the mountains. Most of his runs (until it snows) may be up there, a short drive up the escarpment to 1200m asl. Let's see how that goes. Today 4.3km warm up, 5 x 100m, 6.6km in 27:41 (4:15/km). Keith has had the high volume going. Given a good winter and some tweaks in the training Keith will be in top shape soon. Merimbula Fun Run coming up. Saturday Steve and myself some 2000m efforts. My splits: 6:58, 7:03. Only 2 efforts for me, saving myself for the race. Steve did a full set of 4 efforts. It was drizzling from the south (into the face for much of the loop) and the ropes are now up to protect the inside line. That means around 3-4 seconds slower on the last 500m of the 1km loop. Since we used the 2000m loop I could judge from the 1000m split I was off the pace slightly. That looked ominous for the Great Train Race the next day but it didn't eventuate. I made a running technique change and all was good. Helen, Jack, Kathy and Alison did se...

Previous efforts: 1990 age 28 44:10, average km/week last 100 days=102km ; 1991 age 29 41:14, 6th, average km/week last 100 days=133km ; 1999 age 37 45:40, 17th, average km/week last 100 days=102km Now aged 53, average km/week last 100 days=130km...No predictions, let's see what happens. It will be great fun. It will be hilly. The race has been run. I had a great day both as a tourist and as an athlete. The race: The top 5 disappeared from my view up the first major climb to 3km. Two of those were off the back near the summit. I didn't dare look back but I was in a group 6th to 12th+ from the gun. I felt great the whole way. Very fast first kilometre down then up for almost 2km. I was just inside the top 10 at 3km. At the 2km dirt climb immediately after 5km one got away from me. I managed to get rid of everyone else by the 10km mark and was quicker with each successive kilometre split to the finish. They had to be as a bunch was very close. My last 500m was as quick...

Nice set from Keith. 4km warm up, 5 x 100m up hill ((18-20sec), 6mins (1550m), 5 mins (1280m), 4 mins (1060m), 3 mins (760m), 2 mins (470m), 1 min (270m). Recovery started at 90 seconds, reduced to 15 seconds on the last effort. 4 km warm down. Of me: A sluggish day, 17km in 80 minutes in the bush trails. Last day of the month, completed my fourth consecutive high volume month without incident. May will see the intensity increase slowly and just the one race, Puffing Billy Great Train Race 13.5km on Sunday.