Secret Blog for Killing Track and Parkrun PBs

Split the day into two runs and two short sessions. Weather was lovely and warm, a little windy in the second session. At lunch a jog by the lake including 4 x Power Hills on the usual steep pinch coming up from the lake. Splits: 22,20,19,17.7 PB by 0.4. Set two: 3km warm up, 4 x 100m with 100m jog recovery (18,18,16,15), 400m jog, 4 x 200m with 200m jog recovery (33,33,33,32), 600m jog, 700m 2:05, 4km warm down. Tomorrow 3 x 1090m hills on bush trails. End of the month, missed some days with sore knee and a head cold. Average 110km/week.

This afternoon a long run in the forest trails followed by short Power Cycling session designed to replicate an 800m. After warming up with the run some easy spinning on the bike, 4 x 15 seconds neural efforts high cadence in easier gear (53/23), 1 x 2 minute effort in slightly harder gear (53/21) full gas (very lactic), 4 x 15 second neural efforts high cadence, 2 minutes easy spinning. I've moved to wind trainer out of the garage and inside the house. Next set may be tomorrow on track if I feel well, if not 3 x 1090m xc hill efforts on Thursday. If I run on track tomorrow I will still double up for the hill session on Thursday. A big improvement for Keith with 3 x 1000m efforts all well under 3:20/km. He still needs to go further on his first effort, up to 2000m at a similar pace. Judging by the session today he is well on the way. He just needs a suitable place to run.

Perfect day, blue skies, cool but warming, breeze from the south. The course we know very well. Never an easy section with twists and turns, rolling hills and plenty of steep pinches. Lots of down on the way out, lots of climb on the way back. The two Kens finished just in front of me. Passed GT in the finale, KT & Missy out walking, Gabe on the turn marshall, Mia 6th (3rd eligible,bronze) across line in long race. I was 13th across the line, absolutely flat out in my equal fastest time on the course of 13:45. Splits 2015: 3:17, 3:30, 3:36, 3:22=13:45 ; Splits 2012: 3:19, 3:28, 3:35, 3:23=13:45. Other times: 2010 14:18 ; 2011 13:59, 2013 14:13 ; 2014 14:08. Not good enough in King on Mountain. Frank takes the prize from SK. KT wins Queen on Mountain. Age Standard is better for me. I am fighting adorable and incredible W85 Gwen every month. Gwen hasn't enough events yet. I have a poor race to drop in the November handicap. I should be able to hold on if I keep popping out a...

Main Stadium Wind generally helps the sprinters, especially in the afternoon. As the inland heats up breeze comes in from the sea (west to east, left to right). It's often strong enough to affect tactics in longer races. In the morning it can be calm. Main stand and finish line middle right of image Cross Country Not much wind, flattish, manicured grass or ankle high grass, circuit non-technical. Start should be near playing fields right of picture. There are no real obstacles, well shaded, 4 x 2000m loops around lake (may not have water) left or west of image, suggest spikes. Ern Clark Athletics Field (5000m, 10000m track) I haven't run here. Track is reverse of main stadium in layout from this image (it has been resurfaced). Wind from west or left, finish line left of image. Normally a headwind in main straight, more wind from mid-morning increasing through day.

Very windy this morning which was both good and bad. A tailwind for three x 600m efforts, headwind for two, around 40kph. Course was same I used last Sunday being undulating and away from the magpie who was swooping runners 500m in the distance. In attendance Kathy, Mia, Helen, Jack, Gabe and myself...almost a 50 year age range from youngest to oldest. I used beeping watch on non-into gale efforts, set at 3:10/km using 100m posts, was well up the whole way. The set: 2000m warm up, 4 x 100m power hills, 5 x 600m efforts with 60 second standing recovery, 2000m warm down. Jack again quick, now in the 3:20s/km. Helen (sub 4:00/km), Maria, Kathy and Gabe all close and racing each other. Gabe had to start from cold as we started earlier than expected. That's not ideal for a lactate session. It was very tough into the wind. Of me: Pretty snappy again and much quicker than last week. Splits: 1:46, 2:03, 1:45, 2:10, 1:47. Tomorrow ACT Masters XC handicap, the final King/Queen of Mountai...

The weather much changed from a fortnight ago...back to winter and windy I'm afraid...oh dear! The set: Long warm up of 5km plus 4 x 80 metre hill strides, 3 x 1090 metres on the same tough hill loop as a fortnight ago and the last 5 years, 2000m warm down. In attendance Kathy, Gabe, Helen, Jack and myself. KT paid us a visit before the session. Jack a new 9 second PB of 4:21.That's quick! Helen just as good as a fortnight ago despite a cold and a kangaroo after dark incident. Gabe looked very strong and gave Helen a real shake. Kathy did 6,5,4,3,2,1 minute efforts yesterday, only 2 hills today, a little weary but strong. Of me: 3:50, 3:44, 3:42 New PB. Much better set than a fortnight ago. Hard to believe it was a quicker set, it's been a rough week. Next set on Saturday at Stromlo. We'll give the swooping magpie one more chance. The set 5 x 600m with 60 seconds recovery for me. It will be over quick.

The weather was shite, Keith did his first secret session of 3200m @ 3:20/km or better covered 850m, 850m, 850m, 650m, 650m all better than the pace required. That's a great start for Keith...better things to come.

Running power hills had been my nemesis since I destroyed my left ankle (peroneal retinaculum) by stepping back into a pothole in late 2010. After a few start stop attempts at healing the emotional scars from that injury by running power hills I started the process of improving my running power again in May this year. I've managed dozens of power hill sessions since then without any concerns and have noticed some improvement in power already. There's a long way to go to get back to where I was in 2009-2010 and it's something I need to work on. I always had planned to start using cycling as another method of increasing running power. Today I started putting indoor cycle training for power into the weekly program. As a cyclist during my non-running years 2001-2007 I used a variety of power specific cycling sessions that enabled me to sprint, time trial and climb better. There may be better ways but I'll be using the sessions I feel comfortable with. I won't do any ou...

Steve this morning a PB half marathon 82:54, 2nd M45-49. Not a quick course as the TV coverage showed. Hills and lots of turns leak time. Rough 5km splits: 18:55, 19:43, 20:20, 19:40. Steve would give sub-80 a shake on a quick course with good competition. After watching Steve on TV out to Stromlo. The swooping magpie is back. It didn't bother me during the set, only on warm up. Last year I avoided the area until new year after losing blood. The set: 2000m warm up, 4 x 100m, 5 x 600m with 60 seconds standing recovery, 4 x 100m, 2000m warm down. I used the beeping watch to keep me under 3:20/km. One direction is quicker than the other, rolling hills each way. Splits: 1:54, 1:59, 1:52, 1:59, 1:51. That's surprisingly quick considering I still have head cold, done in training shoes. KT, SK and Missy were out there doing a Sunday run. Cycling National Road Series Canberra Tour had the criterium circuit and lead in road in use. Car parks were full.

Keith found an unwanted friend in hi garden. The first weeks of spring bring out hungry and thirsty snakes looking for some nourishment. My friend the snake lives in a rock wall in the road underpass I use almost daily. I can't say how many times I've run within a metre of it without gripping my leg but I will know if it does...eastern brown snakes are much more lethal than the red belly black. Not sure how Keith got the snake to pose with a shovel! Steve is in Sydney for a half marathon. I will watch him tomorrow morning on TV. Good luck Steve. Of me: Two days off with a head cold, two days easy running of 80 minutes each day. I might be up for something harder tomorrow...maybe not.

Keith Law is stepping up his training in the hopes of smashing long-standing running records this summer season. BEMBOKA distance runner Keith Law is a man on a mission. Long-standing running records are in Law’s crosshairs, who has ramped up his training. Law, 58, said he was now a full-time athlete and runs twice a day to be fit for races. His weekly regimen covers about 130km, but with summer approaching, that will drop to about 100km. “I train twice a day everyday, except Sunday,” Law said. “I have been building toward my aims this year of breaking the 3000 and 5000m records in the ACT, which have stood since 1997.” The veteran has been doing altitude training in the winter months on Brown Mountain. This has meant enduring extreme cold and even snow for regular sessions. Law is no stranger to breaking records, smashing his personal bests at each event during the winter season. He has competed in both Canberra and seven events in Melbourne this year. “I raced in seven ...

Steve ran his taper tempo today. Without giving anything away it's looking good for the Half Marathon on Sunday. Keith ran 6,5,4,3,2,1 minute intervals today. It was down and up so I won't report the splits. Keith is motivated and running well. The girls who aren't ill did a similar set to last week on the same hill loop. By the sounds of it all did well. I wasn't there. Of me: Two days no running, a simple head cold. I'm in no rush so to give up a couple of days and avoid it going to my chest is no drama. I've been attempting to extract video from an old DVD-R. I'm half way through, been using all my tricks. I'll blog my results on Saturday.

Steve had a solid hit-out with some 3 minute intervals. By any measure he is ready for a Half Marathon in Sydney this weekend. I'll have to see if it is on TV again? Good luck Steve. Keith had to wait for the wind to die down to complete his set. It was a bit of a season change day. Keith did 5 x 600m intervals. More important was the pace at 3:20/km or better. It's very hard training in the country and away from a measured and consistent landscape. Keith did well again. If Keith is to run some quick times this track season this will be a key session for him. He will need to push those intervals out to well over 1200m at the same pace he did today. I know he can do it. Of me: A frisky 16km in the bush trails after work. I did stop for the odd stretch of the right quadriceps to ensure the knee stayed loose. It seems to be solid. Next hard set will be 1000m hill intervals. I've committed to another four weeks of them with my friends before track starts. World Masters Athle...

Today the usual fartlek session with long warm up and very long warm down. Very sunny and spring-like...a beautiful day. As usual started at 3:20/km, increased pace to under 3:00/km by end of set. On Saturday afternoon in the garden something went wrong with my right knee. It was still sore all Sunday so no running. I did the usual things...stretching, ice, ibuprofen...it was no better on Sunday evening. Today during fartlek it was stretch in between recovery breaks and it wasn't until the very end of the set that the knee went free (painful before that) and I had a long warm down with no pain whatsoever. I suspect a small piece of grissle has been set loose now, hopefully never to return. I planted 45 corn, potatoes, yams, pruned the grape vines and propagated some rosemary. In any case same strategy often saves me: something goes wrong STOP, pause and think a bit or give it a day, hit it with everything possible, test it and hope it gets better - if not stop again, rinse and re...

Keith today at Parkrun Merimbula 5km 1st 18:09. Recovery run later made it 20k for day. Great running again. Steve 5 x 3 minute efforts at an average of 3:30/km. Half Marathon in Sydney for Steve next weekend followed by a couple of lazy weeks. The half should go well, he's very fit and has some good form going. It's a tough and twisting course for posting times. The first third of the course is quick before the hills start to leak seconds which never come back elsewhere. Stromlo XC Intervals, the usual set for me, my first since first week in July. Splits: 2000m 6:36, 1500m 4:54, 1200m 4:00, 800m 2:33, 400m 69. Lane ropes are still in play which means are distances are longer than stated. That's a good set for me. I'm probably 3-4 weeks away from a PB set. Set 2: 4 x 1000m pacing Jack, Helen, Mia, Gabe, Julia and Minnie. I set 3:50 for first 3 efforts, 3:40 for the 4th. Splits: Jack 3:50, 3:50, 3:47, 3:33 (me same times). Helen and Maria Both 3:50-4:00. Gabe 4:10ish....

A few of us out today in great spring weather. Long warm up, 4 x 100m hill strides, 3 x 1000m hill efforts with short cut jog recovery (loopish), long warm down. The hill mostly all up with some flattish sections, a small dip and a very steep 20% gradient climb mid-way. Average gradient around 8%. We've used it many times before so have some good stats on it, sometimes with an extension. Times: Julia, Tori and Minnie 5:30ish, Mia 4:50ish, Helen 5:02, 4:52, 4:50, Jack 4:47, 4:47, 4:30, Me 3:52, 3:47, 3:43. Of me: Best effort I can find before today was 3:49. 3:43 a huge surprise but understandable...I'm at race weight still and power is up. 8 big months of training helps too! Sick people at work...might be reluctantly taking it very easy soon:-(

At lunch an easy 25 minutes warm up and warm down with stretching. In between 4 x power hill strides on the usual steep bike path by the lake. Splits: 24,21,20,18.8. Quicker than last week despite a head wind. In the afternoon a 60 minute run including 4 strength hills on steep incline dirt trail with much slower cadence but high knee left and force, fully lactic on every effort. Splits: 79, 74, 72, 65. Huge improvement on last week. On Thursday I will switch things around with the power hills being incorporated into a 1km loop we have all used before and I have times for. The hill comes mid-way on the loop, very steep which flattens off to a 300m finish on slight incline. Anything quicker than 4 minutes is good for me. It's sheltered from the wind usually and has no magpies...my ears are safe! Others will join me on the set for five consecutive until track comes the following week.

8000m XC 4 August, 5000m 7 August, 10000m 10 August...thanx Minnie

Weather cloudy, cool, slightest of head winds. Close to ideal. Course finish line was moved to avoid stupid grass hill at 90 degrees, additional hill at 9km remains, no longer hugs lake. Several Garmins used measured at 10.1km. Mine was consistent 10m/km extra so better than last year, margin of error close enough. Results: Me 6th, 1st M50-59 (Garmin 10km 33:59.7, Official 10.1km 34:21, 2014 34:12), Nick BBQ 34:55, Steve (Garmin 36:17, Official 10.1km 36:38), Keith (Garmin 37:06, Official 10km 37:18), Michelle 42:19, 3rd W40-49, Abdul 42:51, Emma 43:08, KT 43:28, Jack 44:42, Maria 44:49 1st W60-64, Helen 45:14 2nd W50-59, Juanita 46:28, Kathy 48:42 2nd W60-69, Julia 50:59, Minnie 51:40 6th W50-59, Missy 55:10 Of me: Solo for entire race after 1km to 8km which is strange. I was passed by Lissy 1st female at 2km to go, held her for 500m until I cracked. Had sprint 300m finish with 6th place (never let him onto my heels) which snuck me under 34 by Garmin. Running form for most of the ra...

Keith and I both did an easy run this morning at around the same time. Keith did some 100m strides in 18 seconds. I did 8 x 12 second strides. Not much difference, just to keep the body thinking it is ready to race. Weather for tomorrow looks good with a cool start and light winds if any. The course I hope has reverted back to similar to the old historic course and without the stupid hill loop at 9km as used last year. I am hopeful, the maps looks right, otherwise the course will be up to 300m long. In any case we are all using garmins and will refer to those splits. I know Steve's is very accurate from training with him at Stromlo. Running into the 14km stragglers at the finish wasn't a huge problem last year, it shouldn't be tomorrow. Quite a few of us will be there at the start line. Some are running in the Coastal Classic from Otford to Bundeena bush run. Good luck to all. Of me: I would say my form has slipped a little since World Masters Athletics Championships in ...

Last semi-hard session before Canberra Times Fun Run 10+km on Sunday. This morning during run to work 6,5,4 minute intervals on undulating bike path at maximum threshold, only 30 seconds jog recovery between each effort. This afternoon the run in reverse as recovery. Next two days easy running with 5 x 100m strides included on Saturday morning. Keith also in taper mode. 3 x 3 minute efforts today, each effort 810 metres.

As part of the self analysis from races in Lyon I began again on the first day of spring. At lunch an easy 25 minutes warm up and warm down with stretching. In between 4 x power hill strides on the usual steep bike path by the lake. Splits: 22,21,21,19. Not to bad for a first up begin again compared to other sets I've done pre:Lyon. In the afternoon a quicker 60 minute run including 4 x 75 second strength hills on steep incline dirt trail with much slower cadence but high knee left and force. More and varied sessions to come including on the bike. Keith ran some longer efforts as part of his taper for Canberra Times Fun Run. He is mentally up for the race. We will all use garmins to measure the course and take splits along the way. Due to compromise with the 14km it is now up to 300m longer than the previous 10km course. Rain expected in coming days, I may not get a chance to do a fast tempo before Sunday. Volume for this year up to end of August. I haven't done more work ...