Secret Blog for Killing Track and Parkrun PBs

Up early again to beat the tourists, singlet weather but chilly on the hands. Great weather for running. Took the Nokia 808 out this morning and snapped plenty of shots. Just cruised along enjoying the scenery and the run. The usual out and back along the lake with more exploration of the old city, canals and lane ways. Volume reduces big time from today on, intensity does not. Tomorrow morning only 10km including a 1500m tempo at 3:20/km. Very solid but not flat out.

Up early again to avoid the tourists. Fireworks on lake Annecy festival on Saturday evening. It only gets more chaotic from here. Full sun today. Many will be swimming in the clear turquoise waters of the lake. Same course as yesterday, out to St Jorioz and back. Fast 20 minute warm up ( That leaves only one more semi-hard effort 3 days before the 8km cross country in the World Masters Athletic Championships. It's usually a tempo effort of 20-25% of race distance at race pace. I'm planning on a 1500m effort out on the edge of the lake in 5:00 using the green and white painted 500m markers as a guide.

Especially in a taper week it's always important to keep the long runs going, but at an easy pace and the volume comes down at the right time. It's too easy to put on weight when running less, especially if unable to control what goes in the belly. Today up early again, no tourists for the entire run, just joggers, roller bladers and bikers. Ran through the old town, past 42KM195 store for a peak, along the bike path to St Jorioz (where we have often camped), 45 minutes out, 45 minutes back. Felt great again. Plenty of free campers by the bike path. Nice to see the trail being groomed for stones.

A converted rail trail runs from Annecy to Ugine and beyond, 80+km return. I've both run and rode the trail many times. The Annecy end is very busy where as the Ugine end is tranquille and much wider. That's the end I prefer. The trail is marked every 500m. It's flattish but not flat, from lake level up maybe 30 metres in height. There is a tunnel between Annecy and Faverges. Each year they add a few more metres or upgrade the existing trail. When it's really hot some runs can include 2-3 dips in the lake. Being at the tourist end I was up very early. Basically did the Stromlo set using the painted markers on the bike path. Runners are supposed to stick to the gravel edge. Few bikers so I was able to use mostly the bitumen. The set: 20 minute fast warm up, 2000m 6:40 (1:40, 1:41, 1:39, 1:40), 2 minute jog recovery, 1500m 5:07 (1:42, 1:42, 1:43), 1:30 jog recovery, 1000m 3:22 (1:42, 1:40), 1 minute jog recovery, 500m 1:32, 15 minute warm down. First effort with slight ...