Secret Blog for Killing Track and Parkrun PBs

Yesterday beautiful weather, still, sunny, not quite warm, around 10 degrees at 10am. 7km warm up including 4 x 100m strides and stretching. The usual fartlek set on grass with Helen and young Jack a few hours before they left for OS. Kathy turned up just as we finished. Helen was tired from 9.3km handicap XC previous day. Jack was running better than I'd seen him. I was good also. All up equal to our PB set last week, maybe better...it's hard to know. Today some more great weather (after the pea soup was consumed...doubt many planes landed on time this morning), a solo 90 minute recovery run in the Arboretum followed by 5 minutes with Bella the border collie. Felt good again. Only a 10 minute loosener in the afternoon. 23km for the day, 136km last 7 days. Over the next two or so weeks I'll slowly taper down to 110km for the week, just in time for Sutherland2Surf 11km. Full taper down to 85km won't occur until I arrive in Annecy for a camp by the lake. All the usual ...

Foggy again and quite cold although not as cold as yesterday, no wind to speak of. By late brunch at Wilbur's the fog was gone, all blue skies...that's better. Frylink 4.5km series: Results below. KT 8th 19:21, Me 9th 15:35, SK 21:44, GT 22:38. Point score looks interesting now. Thomas 9.3km: Shane 37 minutes+, Mia, Helen, Roget there in the mix. Janene looks like she is doing some good things. Keith did his 24km run up on the mountain at altitude. 121km this week for Keith. Of me: Ran the course 3.5 times plus strides making 17km for the morning. That only leaves 7km this afternoon to make up 24km for the day and 130km for the week. My run another all time best breaking my course record set in 2012 by 4 seconds, another 93%+ast effort. I felt great the whole run. Splits (most at 500m intervals): 1:40, 1:44 (3:25), 3:34, 53 (dead turn), 50 (1:43), 1:54, 1:37, 1:37, 1:40. First 900m and last 900m is flat, the remainder undulating with a couple of decent climbs, all on fire ...

Minus 2 degrees, frost and fog. The morning never warmed up. I had to resort to track suit pants for set 1, put a fleece top on as well for set 2. Set 1 & 2 the same: Set 1: Nick, Steve and myself: 2000m 6:39, 1500m 4:59, 1200m 4:00, 800m 2:35, 400m 70. Like last week I had the beeping watch on 20 seconds for each 100m post (3:20/km). The ropes are still there on the inside line so distances long again. 2000m effort was good although I couldn't feel my legs. Donned the track suit bottom, legs got warm, speed the same or better, effort much harder. Nick was best out there today. Steve still recovering from last week the 10km. Set 2: Mia, Helen, Kathy, Jack, Roget, myself. I did the pacing. 2000m was slow as a warm up, the rest were much quicker. Pam out there again doing 18km. KT, SK, Gabe doing own thing, similar set. Only a 20 minute loosener this afternoon. It is 11:19am, still no sign of the sun, temperature in single digits. Keith in Bemboka 2 x 4km with 2km jog recove...

I stopped work at lunch today, that's it for 2 months. I chopped my hair off, shaved my legs and got out in the sun with shorts and a singlet on. A delightful day with no wind, full sun and almost warm enough. The sunny side of my body was OK, the side in the shade still had goose bumps. 45 minutes out and 45 minutes back on the flatter version of the course, it was quicker than normal as I had to run a few hundred metres extra to get to 45. Felt pretty good. I took the dog for a 1km jog to cool down. It will be a three-peat weekend again. The normal XC set on Saturday, 4.5km XC handicap on Sunday, fartlek on Monday. I'll be looking for a fast time on Sunday. Last year was a bog so I'll top that effort no problem. The course has a flat start and finish, hilly in the middle before and after the dead turn.

Jane doing well on her recovery, some hills today. Steve recovering from the 10km, 4 x 3 minute efforts, a little fatigued although still a good set. Average in the low 3:30s. That old rule is One Mile Flat Out, One Day Recovery...It's not far off the mark! Of me: A light day, only 14km. I went to the track, did some easy strides, went back home and jogged the fat dog. Strides 5 x 100m in 18,17,16,15,15 seconds. 4 x 200m in 35,34,33,33 seconds. Again too cold to run flat out, I had to jog between all the efforts to stay loose. I stop work tmoz at lunch for two months...more watching French TV and sleeping in I am afraid!! I have been feeding the fat dog burgundy truffles...she loves them! So do I.

Yesterday Keith 6 x 3 minute efforts. After travel to Melbourne and back plus the race Keith was in recovery mode. Distance covered: 790, 780, 780, 790, 780 and 730 metres all with 200m jog recovery. The usual warm up and warm down plus the 5 x 100m strides and 16km for the day. Today the 6km XC handicap I have been doing. Last Wednesday was very wet (I didn't go), the tracks up high were still flowing with water and some puddles or mud. The XC sections were slow, the start and finish on hard surface was quick. Helen did a recent PB of low 27s. I was 25 seconds off my best effort due to the XC conditions which makes the effort of Helen all the better. Nick was slower than his last effort despite the new racing shoes. I wore long tights and thermal top, cooked on the hilly sections (heat training for Lyon). Run again was done as three intervals of 7,7 and 6.5 minutes, very short float recovery of 30 seconds. I didn't plan to run very hard today but felt great. That means nothin...

On the hilly 2.5km loop at Stromlo the usual Monday fartlek session. I never bother with measuring the set, it's ofter the third hard day in a row. Today was particularly good and no doubt my best set of this type since April judging by perceived speed and the distance covered. It was windy. Nice and surprising to see Kathy out there jogging, just but from Bruxelles. Two days of recovery runs minimum for me now. The weather looks possibly good for Thursday. If I've recovered sufficiently I may be able to fit a session in before the sun goes down.

Very cold this morning, minus 4 degrees, a late start, still too cold. At the track there were frozen puddles on the infield almost 1cm thick. The set: 16km continuous comprising: 4.5km warm up, 5 x 100m (20,18,17,16,15) with jog back recovery, 400m jog, 3 x 800m (2:31, 2:32, 2:33) with 400m jog recovery, 200m jog, 5 x 200m (34,34,34,34,35) with 200m jog recovery, 6km warm down At Stromlo Minnie 8km done as 4 minute intervals, 1 minute jog recovery...a big improvement on previous efforts. Also at Stromlo KT, Mia, SK, Gabe 2500m efforts, 15km all up. We all met for coffee at the museum. Yesterday Helen and Jack 5km at Stromlo in around 23 minutes done as roughly 1km intervals with 1 minute jog recovery. Of me: I need another 8km to make up the usual Sunday 24km. Only 123km this week as I missed the PM session on rainy Wednesday. On the track felt good although the lactate caught up with me in both the 800s and 200s. That's normal with such high volume and still six weeks out fro...

This morning just below zero and the sun about to rise. No Steve today, 10km road race for him. Nick did turn up, he is also quick. Keith is racing in Melbourne. Set 1: 2000m 6:37, 1500m 4:54, 1200m 3:58, 800m 2:31, 400m 69. The ropes are still on the course (they have been since early autumn) so the distances are all long as in previous weeks. Nick was quicker in the 800m and 400m. For me that's my best set in a while, equal or better than mid-February when there were no ropes. Over the next few weeks all the splits will come down by a few seconds each into all-time PB set land. I'm happy where I am right now. Set 2: Consie is 80yo and a sprinter. She did some jogging and a set of drills. Together we did 3 x 100m from crouch start with walk back recovery. All the efforts were in 25-26 seconds. On track she can run under 20 seconds. Mostly today we were looking for technical flaws. I'll take some more video next session. Set 3: I joined in with the 8am group of Mia, KT, ...

20 minute warm up, from standing start 5 x power hills on steep incline with jog back recovery and 5 minute warm down. Splits: 22.1, 19.7, 19.1, 18.2, 18.1. That's 0.5 second quicker for each of the last 3 efforts in the previous week so another PB set. Everything moving in the right direction. I will need another 60 minutes this evening to maintain 130km for the week. Looks likely I will travel to Paris in March 2016 to run Semi-Marathon de Paris (21.1km). That's a few weeks before Australian Masters Athletics Championships in Adelaide. I should recover by then but not ideal for racing on the track. That would mean no trip to France in July 2016 and free up some time to train for World Masters Athletics Championships in Perth late October 2016. I'm thinking I will spend the week before on Rottnest Island in my chill out taper camp. Course for Semi-Marathon de Paris is basically a reverse of the middle section of Marathon de Paris. That means a flat to down start and an u...

This morning Steve 5 x 3 minute intervals, average 3:31/km followed by 10 minute tempo average 3:56/km. It has been awful weather but not so cold. Jane was out there in the misery doing 7km and continuing her progress. With Jane the form comes back very quick. The hardest part is always staying on the paddock and being consistent. It generally takes 6-8 weeks of work to get in good shape again. It's often less for Jane with such a huge fitness base. Almost shortest day of the year. For me there isn't a minute to spare from home time to dark. Today 82 minutes or 19km, down the the lake and back, felt snappy again, negative split as usual, wore goretex top and bottom, beannie, snow gloves. I have to repeat again tmoz, big weekend, then only five working days left until two months off. I think I can get through the next week. Expect to average just below 130km for the month of June...six huge months for me.

Today Steve 6,5,4,3,2,1 minute intervals. Not a pleasant morning for it. Jane continues her comeback, starting to do a decent amount of work again. Steve has a 10km on road scheduled for this weekend. It's what I call a play race. It will hurt, might not be pretty but a good set up for the next bigger thing. It rained all day, not good for training. Helen got out on BBQ a slow muddy run. I got out the door at 4:20pm, managed 80 minutes before pitch black. Felt pretty snappy after only 4km yesterday. Either tmoz or Friday will be some hill strides. Saturday the usual Stromlo XC step down set starting later than usual...no Steve. Sunday maybe back on the track again?

It's sometimes a stage finish for cycling and the Giro d'Italia or even Tour de France. Not so far from Briancon in France across the border. The running is much nicer above Sestriere...the higher the better. I'll leave the rest in pictures...

Keith 8 x 300m with 100m float recovery (55,56,57,58,58,60,57,56), before 5 x 100m 17,17,17,16,20 and usual warm up warm down, 21km for the day. No debacle about the session, it's the before and after that makes it all the more good. Keith has the Dyson Relays around the Tan on Saturday...good luck Keith. Miserable in or near here. I jogged twice to the shops and back 4km all up. I did manage the usual fartlek session on grass yesterday in anticipation of miserable weather, feeling happy...I like surprise packages at the PO two days straight! I expect no hard sessions until Saturday other than a few hill strides.

No long run today. Looked at the weather, rain Tuesday and Wednesday, double (or triple?) hard days, double (or triple?) easy days planned. The set: 4.5km warm up, 4 x 100m (19,18,17,16),200m 35, 10 x 300m (all in 54 seconds or 3:00/km) with 100m float recovery, 5.5km warm down. That session felt good, concentrating on technique again. Hip, knee, foot plant, use of glutes / hamstrings all seemed to work well. I need some video to back that up in the next session on track. I was aiming for 57 seconds each effort using a beeping watch at 19s/100m, was a second under schedule each beep for the whole session, working solid but not straining. An afternoon run on grass to make up 24km for the day, again 130km for the week. Next session I expect will be tomorrow on grass normal fartlek session. Three easy days will follow. Today also KT,SK,Gabe,Mia 2500m intervals at Stromlo in morning. Minnie same venue 7km by 4 minute intervals. Helen also same venue in PM 3000m 13:09 done by 3 long eff...

Just Steve and I this morning. Once again minus degrees, so much frost on the ground it stuck to the spikes in clumps and flicked off in the form of snowballs as we ran. The sun never came above the fog until we were finished. We never really got warmed up. Full kit with tights, long thermal top and thermal night cap. It should be a nice day later. The set: 2500m warm up, 4 x 100m, 2000m 6:49, 1500m 4:58, 1200m 4:01, 800m 2:30, 400m 69. Steve was a little slower on the longer efforts, much stronger in the 800m and 400m. 2000m warm down to finish. A very good set despite the conditions. 35 seconds cumulative quicker than a fortnight ago. Later in the day will be ACT XC Championships. I'm having a day off racing, some of my friends will be there. This afternoon an easy recovery run to make up 20km for the day and 130km last 7 days.

An easy 5km trot up to 2000m asl, best done in the spring time before the snow melts.

Steve this morning in the very cold frost 5 x 3 minute efforts, average 3:31/km, followed by 10 minute tempo @ 4:08/km. For me a lazy run by the lake at lunch including 5 x 22-18 second power hills. Splits: 22.0, 19.6, 19.6, 18.7, 18.5. I wasn't sure I was making any progress using this session until last week. This week another PB set. Delightful to be out there by then. Cool, blue skies, still. I did enter my final big race before heading to France, the Sutherland2Surf 11km+ on July 19. I once lived very near the race finish in the 1980s and ran the race three times previously. My best effort in 1984 going through 3km 8:27, 5km 14:27, 10km 30:20, finish 33:30. By contrast in 1985 I had awful compartment syndrome calves from too much running in the sand hills and poor running technique, ended up jogging to the finish. Same fate in City2Surf a month later...took up orienteering instead full time instead. The course is net down point to point with some longish hills along the rout...

Still a bit fatigued from the weekend I wasn't quite on my limit for the long intervals of 7,7 and 6 minutes with 30 seconds float recovery. Total time 21:13, 10 seconds slower than a fortnight ago...I'll take that. Nick after one training session with us dropped 50 seconds off his all-time PB in 21:35 and not so far behind my time even if I never saw him out there. It might be different in a fortnight as his handicap will come back very close to mine. Expect fireworks if that happens. Helen ran another recent PB, also doing intervals in 27:14. I'll do some sort of speed or power work tomorrow, a super-light session. I'm still sitting on 130km last 7 days. Only two weeks until I stop work for two months...can't wait!

Keith back into it today after a busy weekend away racing. Did the usual warm up and warm down, 100m strides in 18 sec. 3 minute efforts distance covered = 830m, 860m, 790m, 790m, 750m, 790m on undulating terrain. As always it takes days to recover from a flat out race. Stress, rest, recovery, adaption, slightly increase stress, rest, recovery, adaption... Today was my second day of rest after Sunday's race, only 75 minutes easy running late in the day. I won't race again flat out until I am ready...it might be a week or two. Until then just tick off 3 or maybe 4 sessions a week and keep moving forward. Tomorrow will be long intervals on the usual 6km loop. Not sure how hard I'll run. See how I feel.

Cold, foggy, windy, hilly. Five of us fighting it out from the start. Everything you would expect from young triathletes / athletes with surging and nobody happy to run in a pack. Splits: 1km 3:00, 4km 12:53, 5km 16:08 (wow!), 8km 26:53, 10km 34:38. 4th, 1st M50+. Never more than 150m between top 4, 5th place dropped off at 6km. From the turn at 6.5km dead straight into the wind and a series of four long hills. Near the finish the gaps closed up, top 4 finished in rapid succession, less than 30 seconds 1st to 4th. Very happy, aggressive whole race. In the Afternoon a bouncy 10km at 4:00/km, 24km for the day, 132km for the week.

Yesterday Keith first M50+ at XC in Melbourne, a PB on the course. Steve, Nick and myself 2000m, 1500m, 1200m, 800m, 400m. I only ran first 2 efforts hard in 6:45 and 4:56. Others did complete set. Splits for Steve: 7:06, 5:06, 4:02, 2:30, 66 (Nick similar, ran 62? for last 400m). Temperature minus 3, frost everywhere, I wore spikes for the first time since April. Second set Emma and Helen 6,5,4,3,2,1 minute efforts 1 minute float recovery all at better than 4:00/km. A late run by river with Bella made it 20km for day, 132km last 7 days. Now at Bright for tmoz the Rutherglen Fun Run 10km.

Steve up early in minus 6 degrees ran 5 x 3 minute efforts, average 3:31/km. How he did that I'll never know. I waited until noon, still in a fleece top and tights ran easy by the lake then 6 x 23-19 second power hills on the usual steep incline from standing start. Times were a little quicker than previous weeks but it's hard to tell week to week. 23,21,20,19,19 makes it my best set thus far. Yesterday Helen ran BBQ in 27:20, still doing long intervals. An all out run should be well under 27 minutes now. Wait for a couple of weeks. Young Jack ran another 15:18 for 4km at schools XC. That's pretty quick for a part time runner. There was plenty of talent out there and some budding AFL players by the body type. It was ABS Fun Run presentation this afternoon. That made the last part of my run awkward carrying the bootie back up the hill. 17km done for the day, still 130km for the week and feeling much better than yesterday. Tmoz will be another easy one.

Two synthetic running tracks (one inside a stadium, the second surrounded by a criterium or kermesse track), loads of grass, trees for shade, grassy knolls, paths named after flowers and tunnels, a hippodrome on the edge (not where they race hippos). This is the venue for the World Masters Athletics XC Championships. I'm not going to say how to race such a course, leave it to your imagination. Basically 4 x almost 2km loops, starts on a playing field, finishes on a criterium track...it's not all grass...there are no hills (yes bumps possibly). Too funny sounds like the top loop at Stromlo, will have to practice the 300m bitumen finish. See wrong image.

Keith up here for the day ran 6 x 3 minute efforts at Stromlo just before noon. The set: 2500m warm up, 5 x 100m 16-18sec, 2500m warm down. Distances covered 770m, 780m, 790m, 770m, 780m, 750m. Recovery 180-210m. It was minus 6.8 degrees last evening, 10 degrees when I started my set PM, 6 degrees when I finished, another -6 degrees expected this evening. That's a bit too cold to run flat out without risking injury. Having said that the skies were blue with only light winds. My set on track after warm up 4 x 100m (19,18,18,17), 5 x 1000m all in 3:20 with 200m float recovery, 8km warm down, 17km for the day, 130km last 7 days. That was my 4th hard day straight...that's not normal. Next three days will be easy with some strides on Thursday. Saturday will only be 2000m, 1500m at Stromlo. Sunday a 10km Fun Run south of the border (long weekend). HalfChat fartlek yesterday on grass.