Secret Blog for Killing Track and Parkrun PBs

At Stromlo again for some fast paced cross country intervals. Just by myself. Weather warm, cloudy, some wind. Basically the same set as last week with 5 efforts instead of 4. The set: 10 minute warm up, 5 x 20 second sprints, 2500m warm up 5 x 100m strides, 5 x 600m efforts on XC loop with one hill (1:50, 1:51, 1:50, 1:50, 1:51), 4000m warm down. Last weeks efforts were 2-3 seconds slower so today was a welcome boost in form. I'm in taper mode this week, just winding the volume down slowly. I'll still be on 100km last 7 days on Saturday (pre-Canberra Times 10.1km road race), down from 130km on the weekend. Average for the month of August will be 119km with two mini-tapers taking the average down a little. Tomorrow I will have some new shoes to try out. They look like this. I hope I don't have to give them to Keith again!

Weather cold, cloudy, head wind on way out, tail wind on return, hilly to undulating fire trail, major obstacle 8-10 stop dead mud puddles on track. Kathy won silver on course today 52 minutes net, Minnie 58 minutes, Mia, SK & KT ran short course. We all had brunch post race as usual. I was 27th across the line, a solid effort of 37:28, new course record by 2:30+. Splits: 3:51 (up),3:43, 4:08 (up), 3:50, 3:43 (5km 19:17), 3:47, 3:53, 3:20 (down), 3:43, 3:26 (down). Last 5km 18:10. Yesterday's tough session had me jaded on the warm up, surprisingly felt good out there once I got going.

Weather less than 1 degree, foggy, just a breeze. I was wearing spikes, tights, two long sleved thermal tops and still couldn't get warm. Maria, Kathy and Tori were with me, ran warm up and strides only. We are racing ACT Masters XC 10km tomorrow, they were resting for it, I was flat out this morning. The set: 2500m warm up, 4 x 100m strides, 2000m 6:39, 1500m 5:03, 1200m 4:05, 800m 2:38, 400m 71, 1000m warm down. My first similar session at roughly same date 2014 was Stromlo 2000m 655, 1500m 506, 1200m 408, 800m 233, 400m 71. Very similar. I ran another 11km this afternoon to make up 21km for the day. I spent time in the garden preparing for spring plantings of corn, tomatoes and such. Yesterday I ran a short track session with some 100m (19-15)strides and 5 x 300m efforts (53-54) with 100m jog recovery. It showed my leg speed is sluggish. Not much I can do until the weather warms up in the next couple of weeks. Keith ran 5km Parkrun in 18:16 this morning. Splits: 3:31,3:36,3:3

Cold, very windy and some rain about. The surface at Stromlo has softened up again, much slower than on the weekend. Helen and I again today, Kathy was at the track. The set: 2500m warm up, 5 x 100m strides, 5000m done as 600m, 4 x 900m, 300m with 100m jog between efforts. Helen was at around 4:10/km on her efforts, I was at 3:05/km wearing racing flats instead of the training shoes I had been wearing. Spikes would have been quicker again. A little slippery out there. Warm down took it to 15km for the day. I've started my 10 day taper for Canberra Times 10.1km Fun Run. Currently sitting on 125km last 7 days. Next set on Saturday will be the full Stromlo set of 2000m, 1500m, 1200m, 800m, 400m all timed using a beeping watch. I'll know where I am at after that session. I feel good. Keith in Bemboka and Tathra. Tuesday in Bemboka 5 x 1000m at 3:40-3:50/km with 60 seconds recovery. Thursday in Tathra 10 x 150m-200m at 2:55-3:05/km with 100m jog recovery.

The rain began this afternoon. My run of 19km was on bush trails over Black Mountain and return again. It was a bit muddy out there in places. The only wildlife I was were a few wallabies (sort of kangaroo), one eating the flowers of an acacia (wattle). I'd never seen that before. There was also one MTB rider on the return ascent. I'm still sitting on 125km last 7 days. I'll try not to get carried away with too much running on the weekend. Feeling good.

Back to Stromlo again on consecutive days. Weather cloudy, cool and a little wind. No spikes again (resting the feet), just Helen and myself. The set: Long warm up, 4 x 100m strides, 5 x 600m efforts all in the range 3:05-3:08/km, long warm down. Helen was in the range 4:05-4:08/km. Both of us running well. Next set on Thursday, waiting to see what venue and weather, it may be on track, maybe not. We race ACT Masters XC Handicap 10km on Sunday with a lighter 5000m paced session on Saturday. Following weekend is Canberra Times Fun Run 10km and a taper week before that.

Dismantling the equipment from the weekend's Australian XC Championships this afternoon at Stromlo. Some trucks crossing the course and a dog on the loose as well chasing a kangaroo. Other than that nobody there. Weather similar to the weekend with wind, cloud and drizzle (no snow). The set: 6,6,5,2,1 minute intervals on the same hilly 2.5km loop used on the weekend. Recovery was 1 minute float. Pace was 3:30/km first 3 intervals, kicking down to below 3:20/km last two efforts. Wearing training flats today so pace was 10 seconds/km slower than with spikes. Warm down made 16km for the day, 125km last 7 days. I'll be running a shorter session tomorrow at Stromlo again with 5000m paced XC intervals.

Spent Saturday morning watching the Australian XC Championships at Stromlo. Great racing in very tough conditions (wind, cold, snow). A couple of Masters racers from Australian Masters Athletics Championships in Adelaide were running. Daniel from Tassie and Paul from South Australia. I only managed 30 minutes of running before heading away for the weekend. Keith ran Tuggeranong Parkrun 5km earlier in the day with splits: 3:46, 3:38, 3:42, 3:39, 3:32. Keith's in good form. I headed out to the bush weekend away with a few friends. The Saturday PM session was 15km with a 6:30 power hill included mid-session. The Sunday run was 20km in 76 minutes, very solid all the way with a couple of big hills. I did a 2km loosener after the drive home. The weather doesn't look good this week. I will run 6,5,4,3,2,1 minute efforts at Stromlo this afternoon with 30 seconds float recovery.

Keith in Bega after warm up 5 x 100m 17-18 seconds, 4 x 600m 1:57-1:59, warm down. Yesterday I skipped the session at Stromlo ran 18km again. I did pace Helen through a series of 10 x 100m efforts at 5000m race pace just to keep the legs going while still recovering from City2Surf 14km Today I felt much better, after warm up 8 x 200m efforts on grass with 60 seconds jog recovery, started at 1500m pace or 36 seconds, reducing every effort until under 800m pace or 29 seconds, warm down recovery. In afternoon another 60 minute run, 18km for day again. I'll try to fit in a session tomorrow before watching the Australian Cross Country Championships at Stromlo.

Weather mild, windy, sunny until the sun went down behind the hills. On my own today. The set of 18km included 4 x 1000m efforts (3:23, 3:16, 3:13, 3:12). I was very sluggish on the first effort, not much better on the second, felt good on the 3rd and 4th efforts. I'm still fatigued a little from City2Surf but not sore at all. Next set on Thursday, weather dependant. It will be similar as today's set. A longer set scheduled for the weekend. Keith in Bega warm up, 5 x 100m, 2000m 7:28, 1750m 4:05, 1440m 5:00+, 940m 3:19, 420m 87, long warm down. A big day for Keith, training Keith post-session.

Before the ordeal Keith in Bemboka ran warm up, 5 x 100m strides, 5km time trial at 3:41/km. A niggle forced Keith to walk back to the car post session. Hope you are well Keith. I lined up at the start of City2Surf with Steve and Jane. They were both taking the race in a casual manner, running together. We were well back off the start line where I usually aim for. Shannon jumped the rails shortly before the start. It was very social back there. Today 18km solid to the arboretum and back. I felt in some ways better than yesterday. Hopefully what held me back in the latter part of last week is gone. It's still winter here and people are sick everywhere I look. Hard not to be fighting something off. Looking ahead Canberra Times Fun Run 10.1km is in 3 weeks. Tomorrow will start a new training block in direct preparation for the final racing block after Canberra Times Fun Run and leading into World Masters Athletic Championships in Perth. More on that after the planned light session

City2Surf is a race like no other I've ever done. It's more carnival than road race with 80000 entrants and 99% of those social runners. This year's edition had fine weather, some wind especially in the final 6km, the course changed from previous years and for no good reason. [I have to mention baggage was a debacle] For us it was up at 5am drive to Centennial Park by gate open at 6am, jog to the start and drop off baggage, find the start, race, find friends, find a bus, find food and coffee, walk to Centennial Park, drive home 300km. Of me: It was my final day of a four month build up phase. I had a jog along the bay on the day before, only 4km. I felt awful, not tapered well enough, abandoned the racing flats for training shoes to run in. I didn't bother with a proper warm up, took the race steady until after heartbreak hill, then started chasing runners more tired than me. Time was among my slowest, can't expect any better really with low motivation and trainin

Only 12km this morning to the arboretum and back (legs are feeling better, 120km in legs last 7 days, tomorrow it will be 100km last 7 days). Helen and Emma ran there as well (I didn't see them) and Minnie ran from home. We all met up at the Arboretum a little later for coffee and chats. A nice way to spend the morning. All of us had the day off work. It's happy birthday to Minnie today. We have a tradition of cheesecake, champagne and coffee as a way of celebration which began in Australia near Berrima on 12 August 2007 and Epernay France on 12 August 2008. Some images of that day and cheesecakes / champagne past below. Sometimes in coincides with City2Surf as it did in 2012.

Windy today, Keith ran 3 x 700m efforts (2:20, 2:22, 2:25) with 60 seconds jog recovery. The usual warm up and warm down with 5 x 100m strides. No spikes today, training shoes only. For Helen and myself a lazy run at Stromlo with one 600m effort at 80% effort plus 5 x 100m strides. I ran at lunch as well, down to 12km for the day. Not feeling good yet, still over 130km in the legs last 7 days. It will be light again next two mornings. I expect to be fresh for City2Surf.

At Stromlo XC circuit, same set as last week, similar conditions with some wind, cool and cloudy. The set: 17km all up including 5 x 100m strides and 3 x 700m on undulating and technical XC circuit. Splits: 2:13, 2:09, 2:10 (3:10/km,3:04/km,3:05/km). All efforts were better than last week. That's a good sign. I could feel in my legs 140km in last 7 days. I'll need to cut back the volume hard over the next few days to get that loose feeling in the legs again. Helen also did same same, almost identical times to last week. She is still going well. Keith in Bemboka did 2000m 7:20, 1500m 5:20s, 1200m 4:35, 800m 2:52, 420m 80. Set was done on undulating terrain and his feeling was relaxed. Next set on Thursday with a tempo 2000m.

While the Olympics go on OS it's City2Surf week here. Yesterday a long run of 25km, today long run of 18km, volume will get less every day until Sunday 14th, intensity will remain the same with sessions on Tuesday, Thursday and Saturday morning (strides only). Today or tomorrow will mark my biggest week this build-up of 140km last 7 days. I hope things go well for me and my friends on the day. This evening I booked flights for Tour de France 2017. It starts in Germany, heads through the Jura, Burgundy and such, the Alps, Marseille, the Pyrenees, around Bergerac? and onto Paris...they are the rumours! I will get there on 8 July, before the first rest day and a stage possibly near Dijon (not so far from the airport in Paris).

At Stromlo XC Circuit, weather still, minus 1 degree C, partly cloudy. Used hilly 2500m loop, same will be used for Australian XC Championships in a fortnight. Just Helen and myself this morning. The set: 2500m warm up, 5 x 100m strides, 6,5,4,3,2,1 minute intervals with 2 minutes jog recovery, 2000m warm down. First effort through 1500m in 4:55 to 1800m in 6:00 (last 200m all up hill). Maintained that speed of between 3:15-3:20/km until final two efforts, reducing to 3:05/km for 2 minute and 2:50/km for 1 minute effort. Helen in low 4s/km for set. Of me: That set was encouraging, very near my best. I felt very good throughout, concentrating on running form, making small adjustments along the way, especially when tired. An easy recovery run this afternoon to make 22km for the day. A long run of 120 minutes scheduled for tomorrow. Keith ran Bush Capital 10km in 40:17 (trail run on hilly terrain)and a top 5 result. Last time I ran that event first few got lost. Course markings are t

5000m, 10000m, 8000m XC, Half Marathon. That's what I entered today. The 1500m sounded like more fun but Sunday would have been a long run anyway...choice made. I couldn't do both. Does it make a difference? No! Training program remains the same. I'm aiming at 1500m / 5000m speed and high volume of 120-130km weeks. Anything I do in that range with those sessions will be OK. I have only a few days left of base training before a mini-taper and 14km City2Surf (perfect for Half Marathon). Then it's a few weeks of direct preparation to race, ticking off sessions at 400m, 800m, 1500m, 5000m and 10000m pace. Everything is measured. I must hit some targets along the way. Next test after City2Surf 14km will be Canberra Times Fun Run 10km or 14km which is 3 weeks later. That's the plan...see what happens? Next set is tomorrow. 6,5,4,3,2,1 minute intervals with 2 minute float recovery on undulating XC surface. Pace starts at 10000m, reduces to 800m pace.

Cold and windy again. The track firmer than a couple of days ago. Another set to do. Jack and Helen were there to keep me honest. The set: 4000m warm up, 4 x 100m hill strides, 8 x 40 seconds at 1500m pace, 40 seconds float recovery, long warm down. 16km for the day. Of me: I felt very good out there today. Weight was racing weight plus 1kg which is good. I might get to City2Surf 14km next week in OK shape. Next set on Saturday 6,5,4,3,2,1 minute intervals with 1 minute recovery on XC surface again. For celebration my 55th birthday taking Minnie and Bella to a secret getaway, somewhere near Cadel Evans, 27th January 2017.

This afternoon a long run of 85 minutes. It was windy, cloudy and cold. After an hour of warming up 7 x Power Hill efforts on moderate to steep incline (on the way home), 4 x 30 seconds, 1 x 50 seconds, 2 x 70 seconds all at 90% effort with 30 seconds float recovery, warm down to follow. Keith in Bega warm up, 5 x 100m in 17 seconds, 3 x 600m (2:01, 2:04, 2:01), it was windy there too. I'm still doing a 5000m paced session tomorrow followed by a tougher set on Saturday morning. Next week will be with reduced volume, a mini-taper from Thursday on, racing City2Surf 14km fun run.

Cold, windy and dreary afternoon after some rain this morning. Back to Stromlo again first time in 4 weeks. Track was wet in places but not too bad considering all the rain. The set: 4km warm up, 5 x 100m hill strides, 3 x 700m on undulating XC surface, 2500m warm down. Splits: 2:19 (3:18/km), 2:13 (3:10/km), 2:10 (3:07/km). Helen also did set all in around 2:52 (4:05/km). I did another run at lunch and warm down with dog. Next set on Thursday, similar set as today, also at Stromlo. Intensity will pick up a little from today's efforts. Just a cruise today.

Keith in Bega today long warm up followed by 16 x 100m jog bend stride straights on grass track. The weather was awful, did well just to get a session in. Times started at 20 seconds, reduced to 17 seconds per 100m. I missed a session, only 2km for day, jet lag big time. I had a much better sleep last night, will be back running again today with a session this afternoon. Images of Minnie finishing Little Black Mountain 9km.