Secret Blog for Killing Track and Parkrun PBs

This morning, less than 12 hours after arriving home from Europe, 24km including Little Black Mountain 9km XC handicap. The course maybe our toughest long course event. There is almost no flat sections with the outward stretch of 4.5km very tough, all on rocky fire trail. Some brutal climbs and descents. I didn't start too hard and always had something in reserve at the top of all the climbs which means I paced it well. Age standard was at 97.3%, my best ever. I passed 50 of 61 runners and broke the old course record by 3:20 or so and felt super strong out there despite jetlag. It was a King / Queen of the Mountain event, the 3rd race of 4. Everyone in contention should have been flat out today. I was! Kathy was in Sydney, did not run. Helen was running and both will fight out top 2 places in the final event. In the Frylink both KT and SK in contention for Queen and King on the Mountain with one event remaining.

Up early, last run in Europe. A short jog from the hotel and ran 85 minutes on grass including 10 x 20 second strides at 1500m pace with 20 second jog recovery. Minnie was out there for a while too. That's it, off to the airport.

The journey here ends tomorrow in Zurich. I'll be racing in Australia again in 2 days. This morning a 75 minute run by the lake which included 4 x 25 second strides on grass. Morning run was followed by drive to Geneva, return the Renault Kangoo, flight to Zurich. I did a 10 minute loosener from the hotel after settling in. I'll aim for an easy 85 minutes tomorrow morning before catching the flights home. Arrive back in Canberra around 9pm. Stats for the holiday in France: Least amount of kilometres driven (1580km), 7 stages watched live (total=112 stages since 2008). Looking forward to 2017 Tour de France with first stages possible at Metz, Vittel, Planches des Belle Filles and Belfort.

This morning a long run through the old town and out along the lake and back. Took a dip after 95 minutes then continued on. I'll try another session tomorrow before leaving Annecy for Geneva and Zurich.

This time last year I was also in Annecy a week out from World Masters Athletics Championships in Lyon. This time around it's 3 months to go and I'm still in the last weeks of a build up phase. All has gone as expected here with volume high (125-135km running weeks), many mountains climbed at altitude and a few fast flat sessions to keep the leg speed turning over. Next races: 31 July XC Handicap 9km (day after I arrive home), 14 August City2Surf 14km, 4 September Canberra Times Fun Run 10.1km. City2Surf will mark end of base training block. With a direct preparation training block I should be in great racing form at Canberra Times Fun Run and ready for that final 5-6 week training and racing block which begins 1-2 weeks after Canberra Times Fun Run.

In Albertville, home of the 1992 winter olympics. Proof, I saw a roller skier on my run this morning. Yesterday a set of 20 x 100m efforts, 100m float recovery on bike path by the river Isere. Markings were at 100m intervals for 2000m, basically flat. It was very warm and sunny. All efforts in 19 seconds as per beeping watch. This morning much cooler, still sunny and humid. The set: 30 minute warm up, 2000m using same stretch of bike path with 100m markings, watch set at 20 instead of 19. One effort of 2000m in 6:40 as per beeping watch. Short warm down back to the hotel. Next to the bike path is a lake we used for lunch picnic. Today it's another change of scenery, off to Annecy and the beautiful lake again. Will spend the next two nights there before making the journey home to Australia. Another run this afternoon.

Perfect morning for running, cool, sunny, no wind. A very steep run along the road then on single track from the hotel at 900m asl to Glacier Les Bossons at 1425m asl. The climbing was brutal at times but great fun. 75 minutes all up, another 25 minutes this afternoon, 130km last 7 days. Leaving Chamonix today, heading back to Annecy (via Col de Aravis) for a few days before going home.

Nice race by Keith this weekend.

At lunch my first 5000m paced long set in a few weeks. The track undulating mostly soft surface with a few steep pinches. Altitude varied from 900m asl to 1100m asl. The set: 20 minute jog warm up, 6 x 3 minute intervals with 60 seconds float recovery, last 3 minute effort up hill on bitumen, short warm down. Another 40 minute run done in the afternoon (after the Tour de France finishes on TV). This morning a short drive to Megeve for the depart of Tour de France. We leave this hotel tomorrow, head for Col des Aravis, on our way to Annecy.

Tour de France doesn't arrive until late this afternoon. After some morning drizzle a long run of 85 minutes, mostly in the forest with a detour through Chamonix. Towards the end of the run a detour towards Glacier Les Bossons, all up hill at 15-20% gradient and an elevation gain of 200m+. Concluded with jog back down and flattish to the hotel. If the weather holds off a short drive to watch the Tour de France caravan pass and riders an hour later.

This morning the Tour de France mountain time trial from Sallanches to Megeve. My long run included the 2.5km Cote de Domancy section or Route Bernard Hinault with 8.9% on average gradient, peaking at around 12%. The run starting at the time trial depart in Sallanches, along the flat to down starting section at 3:40ish/km, ran the Cote de Domancy as a power effort concentrating on form (high hips, foot placement) and at full gas. It's great fun with many switchback sections and lots of banter from the crowd ('Christopher Froome...changer de velo' the running incident). I didn't quite make the return down the hill before the publicity caravan, stayed still to collect goodies then continued my warm up around Lac de Passy (plus a swim). All up a long run of 87 minutes. My climbing has shown a steady progression. After that watching the early riders and so on at the Domancy roundabout. Great, great morning, even better watching Richie Porte back at the hotel.