Secret Blog for Killing Track and Parkrun PBs

2000m 6:35 for Steve, another sharp effort and showing signs he is in absolute top shape, well in contention for a medal or two. Big step up for Steve is his strength and endurance in the back half of the race. He has much more pure power than me. I hope he gets a chance to show it on the weekend. Not much from me. 12km today in the bush trails, down to 100km last 7 days, the first time that little since January 8. All is good. Keith witnessed a tussle between a sports gel and a leather jacket...the jacket came off second best. Not sure whether our stomach can cope long term, leather cannot cope short term.

Perfect autumn weather, warm and still, low humidity. Set 1 (me): 2.5km warm up, 4 x 100m, 1600m kick down rehearsal. First lap 80, each lap thereafter progressively quicker. Total time 4:59. Only thing missing was the final lap, a low risk session again. 5.5km warm down. Set 2 (Helen and Kathy): Same warm up and warm down. 4 x 200m with 200m jog recovery all done at 42 seconds or better. Dale turned up as we were finishing. We explained his assorted options. Next session similar to today over 1200m, will start with 76 second first lap.

We've used this event as a last fling before AMA Championships every year since 2011. It was perfect conditions today. Steve and I started together off group 47. Helen ran the longer 8.2km but only ran the last 3km hard after 4 x 100m strides in the middle. Steve took a huge chunk off last year's effort, shows he is in great form, 14:19. I was 13:41 and 19 seconds quicker than 2014 and as quick as I've ever run on the course. It's nice to weigh 55kg again :-) Not much to do now except keep the leg speed ticking along and complete the taper process. Another 25 minutes this afternoon to loosen up. A light session mid-week on track if the weather is kind.

Just a short set this morning. Cold overnight turned into blue and sunny, no wind to speak of. The set: 2000m warm up, 4 x 100m strides, 5 x 300m efforts in the 1000m loop x 2, 100m jog recovery. Pacing using 100m posts was at 3:05/km for Steve and myself, 3:45/km for Kathy and Helen. I paced both sets. 2000m warm down. Everyone was quick and bouncy and the pace good for an undulating grass circuit with one very tight bend. Things looking very good for all of us next weekend. Next up will be a 4000m XC at the same venue. It will be a maximum threshold session for me. The out and back course on the 2500m loop (dead turn short of a full loop) has one major climb in both directions. I find the hill tougher in the return direction. KT, Gabe and SK were out there too doing the tough set Steve and I usually do. Of me: Total volume last 7 days down to 110km today, will be 100km tmoz. Already feeling fresh.

3000m: Conditions were awful...cold with very strong winds in the back straight. It was like that all day. Steve had an absolute cracker running a PB 9:55 in those conditions. Around 3:17 through the first kilometre in 2nd, pace slowed to 1500m, shortly after Steve took the lead, lifted the pace gapped his younger competitor and held it almost to the end. Best tactical race I've seen Steve run and there have been a few. Keith also gave it a big shake attempting to take the Geoff Moore 3000m series from me. He didn't quite make it but a brave attempt in those conditions 10:34. Shane ran a PB 10:48 in the 3000m and backed it up with a cruise 2:30 800m later on, helping Leanne to a 2:29. Helen another 12:30 effort, had a slight head cold. Kathy also another good run to claim the 3000m series in the women 12:52. Of me: Just a lazy 16km at lunch yesterday. Very windy on the lake, a nice tail wind home. Today another run the same distance in the forest at lunch.

Not racing tomorrow, on track duty. A session today to replace the 3000m others will do. It was warm, sunny and some breeze but not enough to produce slow times. The set: 4.5km warm up, 4 x 100m, rehearsal for 5000m / 10000m kick down with 2 miles to go which was 2000m 6:23 (started with 80 second lap, progressively quicker), 200m walk, 1000m 3:06 (start with 78 second lap, accelerate with 400m remaining), 200m walk, 200m 33 seconds. 6km warm down. If all is well I will aim for my last very hard session on Friday morning at Stromlo but will discuss with others first. It may be a slightly easier session at Stromlo on Saturday morning. Sunday is definitely 4km XC handicap at Stromlo again.

Yes the QGPN arrived yesterday. No symptoms so far except a slight twitch. My observance of leaf insects has been raised to a new level...not sure if it affects performance yet!! It is the same leaf insect obviously, testing macro 2mp against Pureview 41mp on the spare Nokia 808. These snippets done with snippy. Back to Queen Garnet Plum Nectar...it is basically raw plum pulp in a 250ml bottle x 20 to be consumed and more costly than a flat white but cheaper than a mug of the same. I'm looking for some fruit at the market so I can grow my own in 5 years.

Tuesday is taper time for most of us (Steve has a couple of days grace) with our first race at AMA Championships starting in 10 days time. The basic guidelines are reduce the volume by one third, maintain intensity, last very hard session seven days before the first race, a final semi-hard session around 3 days before the first race. Yesterday at AIS track a set of 10 x 200m with 200m float recovery. Steve had a range of 32-35 seconds (mostly 33), Helen 40-41 seconds, Kathy and Dale a wider range. I had a hot spot on the achilles from bitumen running on Sunday. I did 18 100m strides on the grass infield along Steve (16s) and Helen (20s) as they did their sets. Steve looked great, Helen ran away from her training partners on her second effort so I stepped in to help on the grass. Alison (daughter of Kathy) has been doing some sessions and will also race AMA Championships in 800m and 1500m. She looks great in the photos from training I saw yesterday. Alison did one session with us a c

Good news for Keith, he will soon have a new track to run on down the coast. On Saturday he did the session 4 x 1050 metres as measured with Garmin. (3:50, 3:45, 3:43, 3:47)Session included 13km warm up and warm down and the usual 5 x 100m strides before. My long run incorporated the Weston Creek Half Marathon, sole purpose to cheer on Maria. Three weeks before Marathon de Paris to close to race in my opinion so I was glad to see big smiles on her face and not trying too hard. Her time 1hr42min or around 4:55/km. Jeff and Elle were there as well, will also do Paris. I didn't see Roget although I know he did it. Winning time was 71 mins. Not a quick course.

All of us recovering from the ACT Masters 5000m Championships this morning. A no pressure day with the wind very strong and cold. I was there with Steve well before dawn. We started our first effort in dim light. I finished set two with the girls 21 km and three and a half hours later and then headed off to brunch. Set 1 (with Steve): The usual 2000m, 1500m, 1200m, 800m, 400m efforts with full warm up and strides. We ran the first efforts at 90%, the 800m 2:26, 400m 68-69. Steve was quicker than the week before. KT and Gabe did a similar set on their own. Set 2 (with Kathy and Helen): 4 x 700m. First effort at 4:00/km, last three efforts at below 3:50/km or 1500m pace. Of me: Afternoon was spent napping with Bella, a late 4km loosener and some stretching. Tomorrow will be a long run watching the half marathon via the Arboretum, down to the lake and return home.

26 degrees, no wind, low humidity. Not the best conditions this season but very close...nothing to complain about. There were 23 finishers. One runner was half my speed which means I saw him almost every lap. On the whole the quality of the field was very good with all but two breaking 25 minutes. As usual a lot of time was spent in lane two but it seemed to come in clumps. Lots of people were running together. Results: Me 16:24, Steve 17:14, Keith 18:11, Shane 18:32 (big PB), Dale 19:48, KT 20:35, Helen 21:24, Kathy 22:16, Roget 22:26. So everyone ran well from what I can see. Kathy has run quicker this season and Helen had a groin strain from the Monday session were the only exceptions and even they were still very solid runs. Of me: I have to go back to 2011 for a faster 5000m run at an ACT Masters meet. The first time this season I've been at near race weight. 125km in the legs tonight, slightly less than previous weeks and the last 2 days have been easy. I'll put in one

In the mail today bib for Australian Running Festival 10km to be held on 11 April 2015...a reminder of what is to come. 2 May 2015 Puffing Billy Great Train Race 13.5km (Vic), 23 May 2015 Half Marathon Eve 5km (ACT), 13 June 2015 ACT XC Championships 12km, 4 July 2015 Pennington 16km XC (ACT), September 2015 Canberra Times Fun Run 10km. In between races high volume, high intensity training, easy week prior to races. I'm not working in July or August...all roads lead to Lyon, France and the World Masters Athletics Championships and a nice holiday after that at Saint Malo. Today an easy 14km out and back to the Arboretum. To be honest I didn't feel that good...125km in the legs last 7 days, 11 huge weeks (13 of 15). Very much looking forward to that taper.

Perfect weather for running this afternoon. I ran 19km all up including some pacing for the girls. Set 1 with Steve (Dale and Shane joined in after a few efforts): 6km warm up, 4 x 100m, 7 x 400m (all in 71) + 200m (32-33). 1km warm down. Steve was always on my heels doing it easy. Set 2 with Kathy and Helen: 5 x 300m with 100m jog recovery paced at 1500m pace or better then 3 x 200m with 150m jog recovery at 800m pace or better. 2.5km warm down. Steve and I didn't take any risks with the set. Shane did well in his first session of this type (I hope he is not too sore). Helen was great again, another leap in leg speed. Kathy had a niggle mid-session, took no risks. Next race on Thursday ACT Masters 5000m Championships. I expect we will all race hard regardless of the weather. Predicted to be very warm and windy during the day, light winds in the evening. Let's see what comes of that. Of me: I'm almost down to race weight and expect to be there by the weekend. No niggle

This morning a sleep in, then 1:45 through the Arboretum on the hilly loop. It will only be a 10 minute loosener this afternoon. I spent the afternoon looking at my taper from last year for AMA Championships (and previous years) just to check I am on track and know what needs to happen from here. In 2014 3 weeks before AMA Champs and this year too basically the same set except 2014 on track, this year on undulating grass. The times (2014 track ; 2015 grass ): 2000m 6:20 / 6:31 , 1500m 4:48 / 4:49 , 1200m 3:49 / 3:51 ,800m 2:33 / 2:26 , 400m 69 / 66 . Not much difference there in the cumulative, 2 seconds quicker on track which means I must be up on form compared to last year, especially leg speed...not much difference at 2000m (the differential grass to track is +/- 10 seconds/km). I'll only really know when I get fully tapered down to 85km for the week at the championships. The ACT Masters 5000m is a week earlier in the taper. I can't race final week of ACT Masters track (of

Keith this morning ParkRun Merimbula 2nd place in 18:28, 2 seconds quicker than his effort last month. This morning for me a busy one. Up before dawn with Steve at Stromlo for a set, then back to the AIS track for a set pacing the girls. 23km all up for me this morning, finishing with a long brunch near by. Set 1: 2.5km warm up, 5 x 100m, 2000m 6:31 Me, 6:56 Steve, 1500m 4:59 / 5:07?, 1200m 3:51 / 4:01?, 800m 2:26 / 2:26 400m 66 / 65, 1500m warm down (with KT). Steve was fatigued from punching through the wind solo three days ago in track 5000m, especially in the longer efforts. He had too much speed for me in the 800m and 400m efforts. Set 2: Pacing session with Helen and Kathy. Helen paced at 4:00/km, Kathy at 4:10/km doing maximum distance at speed, three efforts, 10 minute break between efforts. Pacing was based as slightly quicker than recent 3000m pace for each. I alternated pacing between the two girls to reduce time for the session. Distances covered: Helen 1100m, 1200m, 14

The weather bureau predicted wind in the afternoon, a direction switch in the evening and they were right. It was most windy for the 1500m gusting to 40kph but still a consistent 30kph into the face in the home straight for the 3000m / 5000m. The change did bring in some cooler air which was more pleasant. 1500m: Me 4:37, Colin 4:54, Shane 5:06, Leanne 5:09, Dale 5:13, Helen 5:55, Kathy 6:06 3000m: Me 10:01, Helen 12:29, Kathy 13:47 (jogging) 5000m: Steve 17:23, Shane 18:50 Helen W55 had a great night showing form in season best form in both the 1500m and 3000m and will be competitive for medals in Sydney and the AMA Championships. Likewise Kathy W60 who is always competitive and a season best 1500m for her also. Steve battled the wind basically solo and lapped the field. He kept his form throughout and looked very strong. Let's hope for better conditions next week in the ACT Masters 5000m Championships. Of me: I had planned an easy day for Wednesday but with the wind forecast

Today Keith 4.5km warm up, 5 x 100m up hill (21,20,20,20,21), 4 x 800m undulating with one direction faster than the other (2:45, 2:37, 2:44, 2:37), 4 x 200m up hill (36,35,36,37), 4.5km warm down. Looks like Keith is hitting good form, a shame he has family commitments for AMA Championships. Of me: 80 minutes out and back on the usual hilly circuit through the Arboretum. Looking ahead to the weather for Thursday evening looks windy from the south east (a southerly buster)...that's not good for quick times. If it is very windy I will revert back to plan B and run a tempo 1500m (Club Championship) in 4:45 or so and either 3000m or 5000m, both races as training.

Hot (29deg), sunny, windy (24kph gusting to 34kph) usually against in the back straight but sometimes the front as well...swirling. Two groups...boy vs girls (different sets). Girls for 1500m Preparation: 6km warm up, 4 x 100m, 5 x 300m with 100m float recovery, break, 3 x 200m with 150m float recovery. Both Kathy and Helen well under their target pace of 5:45 1500m (300s) and 2:48 800m (200s). 2.5km warm down. Boys for 5000m Preparation: 6km warm up, 4 x 100m, 4 x 800m, break, 4 x 200m with 150m float recovery, 2.5km warm down. Splits: Steve 800m: 2:31, 2:31, 2:31, 2:30 200m: 33,33,32,33. Me 800m: 2:30, 2:30, 2:30, 2:29 200m: 33,33,33,32. About on par with last week although hotter and much more wind today. Dale did elements of the set, a focus on the 1500m this Thursday. Of me: Not too bad today the legs, much better than last week despite 55km and two big sets on the weekend. I think I'll stick to the 5000m on Thursday as planned and try to shave a few more seconds off. Vol

Working backwards...Sunday was a lazy 102 minute run on the coast with the last 20 minutes of that carrying groceries. I did a 10 minute loosener on the boardwalk. In between were swims with the fish at bar beach, water temp 23 degrees, thankfully the seals were fat with kingfish and didn't get off the rocks to join me. Third session for Saturday was with Keith. 4.5km warm up, 4 x 1500m on undulating granite decomposition road (no flat sections, slippery if you don't know where to run, in between two cattle grids, dead turn as out and back 750m). Keith had me on the first two efforts having done 5 x 100m strides. I was stuffed from the earlier session in Canberra so didn't do them. In the last two efforts I got Keith's measure. Splits: Me 5:21, 5:21, 5:23, 5:23 = 21:28 Keith 5:19, 5:20, 5:35, 5:42? = 22:06 (much quicker than the previous week for Keith). We refilled at Bemboka Pie Shop post-session. Saturday set 2: 3 x 1000m Helen: 3:55, 3:52, 3:50 and Kathy 800m, 4:1

Steve missed last evening at the track, made up for it with a speedy cameo on the famous Tan track 3.8km in 13:38. As timing had it he hitched a ride with a few hundred friends and would have placed 2nd was he not in ghost mode. On track almost all of us competed in the 5000m in perfect conditions. Results: Me 16:38, Keith 18:11, Shane 18:51, Dale 19:48, Helen 21:44, Kathy 22:11, Roget 22:11, 23:46. KT ran the 3000m 11:48. All of us improved on results from the previous week and are well placed for AMA Championships in a few weeks. Two more 5000m races will follow, next week with Athletics ACT, the following our 5000m Championships. Some will do the club 1500m Championships next week. Of me: I couldn't even hold 3:10/km for 2 laps last evening due to fatigue and being forced into lane three on the third lap overtaking. 3:13 through 1000m, held a solid tempo all the way home at 10000m pace. I finally ease off the volume after this weekend. After 9 successive high volume weeks of 1

Keith did his session on the grass Bega track just before it was mowed and they scared away the snakes. The set: 4km warm up, 4 x 100m (16.8,16.2,16.3,15.5), 4 x 800m (2:47, 2:46, 2:44, 2:52), 4 x 200m (36.0, 36.0, 34.6, 33.5). Looks like Keith is getting into form again...not many weeks to go for Keith as he will be Folk Festival not AMA Championships. Of me: Another long recovery run in the Arboretum. I will have 130km in the legs again on Thursday for the 5000m on track. From there on in things will get quicker with 110km/week on the next two Thursday 5000m races before I begin a taper down to 85km or less by 10000m AMA Championships. I've dialed in all the sessions I need to do after reference to 2009. Nothing in life is that perfect but I have a good guide. Enlighten doesn't need explaining in Canberra...for me it's a fight between the light and the asian noodles. It was pretty and frantic and enlightening.

Yesterday at AIS track, Steve and I early, others later. Sunny, warm and a stiff breeze. Set 1 (Steve and I +Dale): 6km warm up, 4 x 100m, 4 x 800m (2:30, 2:30, 2:29, 2:29), 4 x 300m with 150m jog recovery (35, 35, 34, 34). Set 2 (Kathy, Helen + myself): 2.5km warm up, 4 x 100m, 1000m 3:55, 4 x 200m with 150m jog recovery (42,42,41,41), 2.5km warm down. The girls seem to have recovered well from their great efforts in Woman and Girls Fun Run and completed the session with no drama. Of me: Very fatigued from a hard training weekend. I took no risks during the sets and ran well within myself. Just easy running until Thursday a 5000m effort.

This morning a run to watch Women & Girls Fun Run 5km. I was late waking which meant 10km in 37:50 to make the start and 10km in 45 minutes to return home. I will need a 20 minute loosener this afternoon to recuperate the muscles. As usual all our girls did great either winning or placing in their age groups. Sarah 17:58 and V 18:08 fought out the win. A special mention to both BA W40 21:12 and Nikki 1st W45 20:11 who are both my friends from way back in the 80s and ran awesome. KT 2nd W45 20:43, Helen 1st W55 21:18, Maria 2nd W60 21:56, Kathy 1st W60 21:48 who finished ahead of daughter Alison W30 22:15. Some images of our girls from the day.