Secret Blog for Killing Track and Parkrun PBs

Keith a steady weekend with a couple of solid runs in much improved weather except his running attire looked more like a robber Steve 5 x 3 minute intervals on Saturday (ave 3:30/km), 15km solid today (in taper mode). ACT Masters XC Handicap saw Gabe, Mia, Helen, Roger, GT, Barb and myself run (KT and SK on duty). All strong efforts on a brisk morning. Many of us will run Canberra Times Fun Run next weekend. Of me: 18:02 in the 5km Frylink. That compares to 17:39 on same course last year, 10th on handicap today, last year 1st with a big kick finish. Most if not all of the time loss cam in the last 600m steep descent. Rain had left a huge puddle on track 200m before the finish, decided not to risk injury with a long jump finish. Splits were very quick on steep uphill start even while negotiating that puddle on the way out. My lungs were screaming in pain post-race from sucking in a lot of cold air.

Stromlo XC circuit this morning. Cool, windy, cloudy, a bit bleak. I slept in, managed 5km before others arrived including 7 minutes of short intervals and 4 x 100m strides. With the girls and Roger followed 4 x 100m strides and 2500m by intervals of 4 minutes with 1 minute recovery plus 300m to finish off. I paced the efforts around 4:00/km. Brunch followed. PM loosener was 35 minutes making 20km for the day. Tomorrow ACT Masters XC handicap at Goorooyaroo on all up, all down course.

Keith today on undulating dirt road 6,5,4,3,2,1 minute intervals. The dirt was a bit wet after the deluge of rain. Distances covered: 1600m, 1310m, 970m, 740m, 520m, 280m...that's good running. Recovery reduced from 90 seconds by 15 seconds each effort. Go Keith. Looks like a good season coming up. Of me: Same run as yesterday on the hilly Arboretum loop, not hard on the hills. ACT Masters draft program has been released. Not much happening before Xmas...might have to find some fun elsewhere. From late February for a few consecutive weeks looks good but runs out 2-3 weeks before AMA Championships in Adelaide...might have to find some fun elsewhere when track finishes in ACT. Before Xmas possible another crack on the One Hour Track. I'm ripe for it now, can I wait until October? Highly motivated, I'll be looking for classy races wherever they are, especially November-December.

This afternoon in decent weather a 75 minute run through the Arboretum on the hilly loop. After a 30 minute warm up ran all the hills very hard. All up 10 minutes of power hills with efforts ranging from 20 seconds to 2 minutes. Most of the efforts 1-2 minutes, 14 efforts all up. Next up for me the Stromlo session on Saturday (if the magpie is not active). It will be interesting to see what times come out. On Sunday ACT Masters XC Handicap. It's an all up, all down out and back. Once again I'll be interested in the times to see where I am at. Keith had a very cold and wet long run today up on the mountain. It sounds miserable, water everywhere.

Keith, the weather so bleak had to resort to wind trainer....good move. Keith still managed to keep the body ticking along, a session done via fartlek, it will be spring very soon. Steve up in the morning after a BIG weekend. The set 3 x 1000m + 15 minute tempo. Better on comparison with a month ago. Not nice weather for running today. Windy, bleak and cold.

Format for the World Masters Athletics Championships 2016 in Perth is identical to Lyon as things stand in M50. Cross Country 26th October, 2 days break, 5000m 29th October, 2 days break, 1st November 10000m. I may enter the 1500m after that but unlikely to race except I could round off the week with no functioning hamstrings!! Or more likely could cheer on others and with no functioning hamstrings!!. After my experience in Lyon for the distance races the first race run will be the best performance...thus the same as in Lyon will be a focus on Cross Country, get through the 5000m, back up again for the 10000m. Working back from there I booked taper week on Rottnest Island in a bungalow. I've been to the Island a few times before and love the quaintness, especially when not schoolies time. Rottnest Island Marathon weekend may of may not coincide with the taper week. All the better if it does, I can have a romp in the 5km event if it does or not. I also started my Masters comeback ...

Good to be back home again even if jet lag has set in. Today a run from home to work and back with some work in between. 18km all up. Results from my friends yesterday in the Half Marathon. Shane 1:24, Emma 1:51, Gabe 1:53, Helen 1:47, Maria 1:45. A bit of a bitsa course, lots of dead turns, mostly flat.

Down in Melbourne Keith ran 31:35 (45 second PB), beaten by Mark Purvis who is returning to form. Next race for Keith and the rest of us Canberra Times Fun Run 10km in a fortnight. ACTVAC Half Marathon on now. Good luck.

Up early this morning on dead low tide, beautiful sunrise, joggers everywhere...what a great way to end the week with a 60 minute run on the sand. Drove to Paris CDG airport, checked into usual hotel. Now time to chill. A 30 minute jog loosener later. Tomorrow morning a longer run through service village Les Mesnil Amelot, under the flight path and into the forest then return again. Will have a day off in transit back home. Always nice to see a Border Collie's tail wag when we return. Poor Bella, we have left her 9 times while we make our visits to France...she would love it here.

Keith has been training hard for a cross country race in Melbourne this weekend. Today 4 x 810m efforts (3:06, 3:03, 2:52, 3:01) done on hill. Efforts 1,3 down, 2&4 up. That's Keith's last hard session. In Saint Malo an early run on promenade of 50 minutes. This afternoon a longer run on sand at low tide including the usual structured fartlek session.

Steve up early this morning in Canberra. It's still getting to minus 4 in the morning. I predict that's the last big frost for 2015...See how that goes. The set: 6 x 3 minute intervals on road, average 3:30, last effort in 3:22. Steve must be over that calf niggle. Looking outside now it's a little cloudy, still and low tide. That might lure me onto the sand this morning instead of the promenade. I'm currently sitting on 140km+ last 7 days. Will make the most of last few days here before returning to reality.

Had to cut the fartlek short yesterday, missed the tide coming in. Today the usual 55 minutes in the morning (full tide, on the promenade). In the afternoon at dead low tide another 55 minutes including the whole structured fartlek session I do normally and on the firm sand. Minnie still feeding the seagulls, are now speaking in anglais! Perfect weather.

Focus on M50-54.

Cold and windy still in Bega for Keith. So windy Keith cut the set short making 6 minute (1540m), 5 minute (1270m) and 95 seconds (400m). Keith's been going well so a shorter set won't hurt. Yesterday another fartlek session for me and two runs for the day. I'm back over 130km last 7 days, no niggles whatsoever. Next race will be Canberra Times Fun Run 10+km two weeks after I get home. I plan to race a bit on track when I get home and stop the racing in late November for 4-6 weeks. Looking forward 2018 World Masters Athletics Championships has been awarded to Malaga, Spain and in September. It will be as hot as Lyon. I've already looked at flights and hotels, it looks like I can make it a plan. Expect close to 9000 athletes. 2018 World Masters Athletics Championships is in Perth in October-November. I expect to race the same three events as I did in Lyon. 1500m is not an option given how sore I was after the 1000m for a couple of days. I'll possibly head over ear...

1em;"> Last image wide shot see: (from rear) Petit Be, Grande Be, Diving Tower...now out for run two of the day, another 55 minutes. Better hurry, tide coming in again fast.

Keith yesterday a 6km down and up to replicate his race next weekend. Today a 23km run up on the mountain. Steve yesterday 6 x 3 minute efforts with 90 seconds recovery, average 3:39/km. Still a calf niggle from City2Surf. Today long run of 27km. Jane 6,5,4,3,2,1 minute efforts at around 4:00/km. A new niggle. Of me: The tide is almost in again. Will have a lie in before a run on the promenade. At dead low tide a run and walk out to Petit Be, an island only reachable on foot when the water is out.

This morning an easy 60 minutes along the beach promenade and through the old walled city. Lunch a walk through the old city. At dead low tide a fartlek session on the hard sand. All up 24km for the day, 120km last 7 days. A few shots including one at high tide, promenade level (8:40am) and mid-tide, 3rd floor hotel room (Noon). Low tide will be at 3:40pm for fartlek session.