Secret Blog for Killing Track and Parkrun PBs

Keith in Bega 2km warm up, 5 x 100m (19,18,17,18,18), 600m 2:06, 500m 1:42, 400m 80, 300m 58, 200m 38, 100m 16 all with 90 seconds recovery, 2km warm down. It was windy for much of the session, all done on soft, lush, green grass. Helen was back into it today after a head cold, ran a solid 10km at Stromlo. Also windy there. Minnie had day off. I ran 16km. No work for me in the next six weeks. Plenty of time to do some stretching and potter in the garden.

On track for a change. Weather sunny warm to cool, some wind. Solo session. The set: 10km warm up, 4 x 100m (19,17,16,16,15), 5 x 600m efforts off 2 minutes recovery jog, Splits: 1:49, 1:49, 1:50, 1:49, 1:43, 5km warm down. Keith in Bega wore gear appropriate for magpie swooping season. There will be no swooping tomorrow, another deluge coming our way.

An easy recovery day for me on grass, only 11km with 10 x 200m strides at 3:20/km just to keep the leg speed ticking along. It was very cold and windy, I postponed the session until tomorrow, maybe on track, expected to be warm and light winds. Helen had a virus. Minnie ran 3 x 600m efforts and her quickest session for the season. Keith in Bega away from the wind on treadmill 4 x 2 minute efforts with 2 minutes recovery. Pace at 15kph,16kph,17kph,18kph.

After four races on our most hilly courses the lucrative Queen and King on the Mountain are decided. I think prizes of vouchers and wine only go to first two places. Kathy, Helen, Katie (if the lovely Gwen is ineligible for being impossible to calculate) and Ken helped fill four of the top two places in the short Queen and King of long course Thomas series and short course Frylink series. Minnie and Consie up there too. Results below. It was a public holiday in Canberra. Minnie, Bella and I shared coffee and beer battered chips by the lake on our day off. Prior to that I snuck out to Stromlo for a bonus XC set. The set long warm up, 5 x 100m strides, 5 x 600m (1:54, 1:54, 1:54, 1:55, 1:51) with 400m jog recovery in less than 2 minutes. Wind was 20-30kph against for most of it. Course edge was being mowed, no sign of the swooping magpies. I felt a bit fatigued but in control. Flat out session similar scheduled for tomorrow (weather depending,Wednesday looks great, Thursday another flo...

O'Connor Ridge is one of our toughest courses. It's relentlessly hilly, rough fire trail and today muddy in places. Weather was mostly sunny, some wind, cool to warm. Helen, Kathy and Minnie all ran the long course along with myself. Helen 10th across line and 3rd on handicap, Minnie 13th across line, myself 17th, Kathy a bit further back (passed her with 500m to go). I actually got lost out there with a few other back markers. Something happened with the course markings and marshalls that only affected the last runners to start. Despite that I had a great run after losing 45 seconds out there at the unmarked turn. 19km for the morning. I will only do a short loosener later in the day. Results later.

Spring like morning with full sun, warmish and only a hint of a breeze. Track is still slow, wet and muddy. Just myself early, then group training. Swooping magpie forced us to change late session onto different part of circuit. My set: Long warm up, 5 x 100m strides, 2000m 6:34, 1000m 3:17, 1000m 3:15, long warm down. I will run again in the afternoon around 30 minutes to keep volume at 120km last 7 days. Late set: Warm up, 5 x 100m strides, 4 x 600m efforts paced by me at 4:00/km except the last effort when I ran full gas, warm down. Helen and Anne were quickest. Kathy and Helen only 2 efforts. Most of us racing a hilly 8km XC handicap tomorrow. Keith in Bermagui won the local fun run for the third year straight. Not bad for a 59 year old. 5.4km in 20:15 Splits: 3km 10:50, last 2.4km 9:15 roughly. 14km for the morning.

At Stromlo XC Circuit again. Rain throughout yesterday left the track sodden, muddy and slippery again. It was tough going. Wind was from the south at 30-35kph. Surprisingly warm at 14 degrees. Instead of power sprints we opted for a solid tempo run with some added fun. Just Helen and myself for the initial tempo, Minnie arrived while we warmed down, did same tempo. The set: long warm up, 5 x 100m strides, XC tempo run on 1000m loop, long warm down. The XC tempo was as follows: Helen and I start together, I paced at 4:30/km for 300m (Helen's max threshold in benign conditions) then both at maximum threshold. Theoretically I would lap Helen after I had run 4300m and Helen 3300m (1min/km difference). Sort of race although I didn't catch her until I had run 4350m which was close. In simple terms I ran 4050m at max threshold, even paced at 3:28/km, Helen 3350m at max threshold around 4:30/km. We were dead into the wind for 660m each loop. Did I say it was tough? Keith in Bega t...

Weather cloudy, cool, some wind. Cross country track still soft, muddy and slow. Just Helen and myself, Kathy earlier in the day, Minnie just as we were warmng down for 2000m tempo. The set: Long warm up, 5 x 100m strides, 5 x 600m efforts, 400m jog recovery, long warm down. For me 17km for the day. I had beeping watch set on 18 (3:00/km), Helen on 25 (4:10/km). We were both well up on our target. Splits (me): 1:48, 1:47, 1:47, 1:44, 1:43. Splits (Helen): 2:30, 2:26, 2:25, 2:20, 2:21. That's easily our best short set for this build up. For me I'd be happy with those times on a synthetic track. What's missing is some short races on track, some intense longer races and a few sessions of 200m-300m on track. Things are looking good. Keith in Bebboka did a similar set with 2km warm up, 5 x 100m under 17, 3 x 600m (2:00, 2:02, 2:03), 200m 38, 400m 84, 2km warm down.

$1000 on offer for both first male and female attracted some great runners for this mornings fun run. Really it was a low key event with some big names. The weather was cool, cloudy and some drizzle late in the run. Course a mix of long wet grass (start and finish)and bike path by the lake. There were no hills, some slow sections around the turn. Major obstacle were pedestrians, dogs, bikes and such. Top three disappeared into the distance shortly after the start. Only 14 seconds separated them at the finish. After a fast start I settled into a nice rhythm running with Emily. I held her until 4km or so after we headed for home. By the finish she had put 23 seconds into me, 4th and 5th across the line. Consie, Helen and Jack ran well, sponsored by a retirement village. Minnie ran along the lake prior to race, supported us all at the finish.

Early at Stromlo to complete my set before others arrived, then paced their session at 4:10/km. The weather foggy then sunny, cold to cool, light winds. Grass track is still soft, wet, muddy in parts and slow. It's raining again tomorrow, looks like staying that way for a while yet. The set: Long warm up, 5 x 100m strides, 5 x 1000m efforts (3:15, 3:15, 3:15, 3:17, 3:13), long warm down. Started second set with others (Helen, Mia, Kathy, Gabe, Tori, Ann, Roget) all over again. Ann had quickest split 4:09, Helen fastest overall, Gabe most consistent and quick as well. 16km for the morning, 20 minute loosener in the afternoon. Brunch on top of Mount Stromlo. Tomorrow an 8km road fun run. I hope to test new shoes if the weather is dry. Keith in Bega 2.5km warm up, 5 x 100m strides (18-19 seconds), 400m 80sec, 400m 82, 500m 99, 200m 40, 2.5km warm down. Set done on flat grass / dirt circuit (Harness track). Last evening Bella and I watched the big game Western Bulldogs v Hawthorn. ...

The weather windy, cloudy with drizzle, the track wet again, first sighting of the swooping magpie (attacking man wearing suit and tie). Just Helen and myself, Minnie off to a wedding. The set: Long warm up, 6 x 100m, 600m, 600m, 500m, 400m, 300m, 200m efforts, long warm down. 16k all up for me. It was hard to get warmed up. I was wearing two tops, two layers of tights, Helen in shorts. Not much until the weekend. We will be doubling up with long XC intervals on Saturday, Sunday a fun run on road.

Weather dull, cloudy, no wind, cool. Track has dried out a little but still slippery in places even with spikes. Just Helen and myself. Minnie arrived as we finished, did her own set of 2000m at threshold. The set: Long warm up, 5 x 100m strides, 5 x 600m efforts 400m recovery on undulating 1000m loop, long warm down. Helen ran 4:05-4:08/km used beeping watch set at 25 seconds using yellow 100m posts. I had mine set on 19 seconds and was well under all set. Splits: 1:50, 1:49, 1:49, 1:49, 1:47. That's a big jump in form, probably due to slightly less volume and getting some good quality sessions in. Weather is turning for the worse in the next days. Thursday set will be 600m, 500m, 300m, 300m, 200m on XC circuit. Saturday and Sunday a double-up again with Stromlo set on Saturday and a fun run on Sunday. The weather will be better by then.

The weather not looking good over the next few days, I doubled up on sessions this morning to ensure I get this session done. The weather cool (7 degrees) and foggy, light winds. The set: 5km warm up to track, 5 x 100m strides (18,17,16,15.55,15.35), 3 x 800m (2:31,2:31,2:31),used beeping watch set on 19 seconds/100m, ran relaxed, 2:29 seconds jog recovery, 6km warm down. All up 75 minutes continuous run, another 25 minutes jog in the afternoon to make 120km last 7 days. I haven't been under 15 seconds for my 100m strides yet, it's too cold for the moment. The 800s were good. I add one more effort next session, add in 4-5 x 200m strides (low 30s) at the end of session, chip away at increasing speed and reducing recovery. Next set on Tuesday, will see what the weather brings, will be similar as today's session on XC circuit. Keith today in Morura for a popular local fun run from the town to the sea. Keith came 6th overall and won his age category. Well done Keith.

Rain over the last 24 hours made the XC circuit in a big puddle and very slow going. It was drizzling all session, windy, cool and mostly cloudy. We had eight of us doing the set and four of us heading to Perth for World Masters Athletics Championships. Ann the walker came along to mix it with Kathy and Helen. Minnie and I did our sets solo. I helped the three girls out in the last part of their set. Tori, Mia and Gabe were all working hard out there. A very inspiring morning. Brunch at Tilleys was delightful. The set: Long warm up, 5 x 100m strides, 2000m, 1500m, 1200m, 800m, 400m, 4 minute break between efforts, warm down. Everyone seemed to be moving nicely despite the waterlogged surface and puddles. I was feeling good and quicker than my previous two sets. Helen was easily best of the girls and all have made some good progress this week. This afternoon an easy 45 minute recovery run. Tomorrow an easy long run in the forest. Next set on Tuesday with some 3000m-5000m paced effort...

We all got through this week without injury and improving with each session. There are five of us heading to Perth for the WMA Championships and we all started with the Canberra Times Fun Run. Four of us placed in the top 2 of our age category in the fun run last Sunday...that's a good start. Keith and Helen runs 5000m, 10000m and 8000m XC at WMA. I do the same plus half marathon. Minnie 10000m and 8000m XC. Kathy 800m, 1500m, 5000m maybe a relay. We are starting to get into sync with the sessions. Aside from the odd fun run or track race the sessions are simple and there are only three to tick off each week. Today was a power step-down from 600 metres. Sessions like these have been done since the 1930s so nothing new here. The sets (all with warm up and strides, warm down, recovery is 90 seconds): Keith 600m 1:57 ; 500m 1:39 ; 400m 82 ; 300m 56 ; 200m 34 ; 100m 16. Set was done on harness track. Helen and myself on XC track undulating grass (no 400m or 100m for us, 2 x 300m du...

This afternoon at Stromlo XC Circuit some nice weather with full sun, warm temperature until the sun set, some wind. Just Helen and myself. Minnie turned up as we were warming down for her first World Masters Athletics set. The set: Long warm up, 5 x 100m, 5 x 300m strides at 3:05/km myself, Helen 4:05/km, long warm down. Minnine ran a 1000m effort at just under her race pace from Canberra Times 10.1km Fun Run. Keith in Bemboka ran long warm up, 5 x 100m strides, 4 x 1000m ranging from 3:38 down to 3:33, much quicker than his Canberra Times 10.1km Fun Run pace. Monday or Tuesday set now will be similar to what we have been doing, just turning up the intensity and focus. Sets will typically be 4-5 x 600m to 1000m at quicker than 5000m pace and with short recovery. First step will be to average sub-3:00/km for the 600m efforts and progress from there. It will be a mix of XC and track intervals.

Following on from a sluggish Canberra Times Fun Run 10.1km I thought I needed some punishment today. I wasn't sore or fatigued. I had a day off work. I spent the morning in the garden again planting corn. It was a nice day, some wind, not as much as yesterday. The set: Long warm up, 4 x 100m strides (19,18,17,16), 2000m 6:38, 1500m 4:57, 1200m 3:59, 800m 2:35, 400m 72, long warm down, 18km for the day. I used a beeping watch set on 20 seconds per 100m marker. The set was 15 seconds cumulative better than where I was last week. Below where I was, where I am, where I need to get to in 7 weeks for this set. I will do it weekly as my main set.

Weather 20-25kph headwind almost entire race made for some slow times out there. At least it wasn't raining like yesterday where virtually everything was flooded. Chris won in 30:11 by 2:19, only 4 runners under 33 and 6 under 34. Results: Me: 35:43 1st M50, Keith 37:52 2nd M50, Helen 46:20 2nd W50, Kathy 49:20 2nd W60, Minnie 55:27 14th W55, Jack 42:52 8th M16, Consie 80:46 8th W70 Keith had the run of the day of us. His splits: 3:45, 3:45, 3:47, 3:49, 3:50, 3:48, 3:40, 3:40, 3:41, 3:42 +108m 0:24. Very consistent splits running in a pack most of the run and mixing it with the top 4 women who had a battle royale. Of me: I was tired from the gun again...fatigue from overtraining last 4 weeks. Splits were promising early 3:18, 3:09 before I got isolated into the wind and had a big fade out. All my fault. Next session Tuesday with some 5000m paced XC intervals. Following that 7 weeks of race preparation sessions. Volume won't matter during that period, I'll be just going ...

After starting the mini taper last Sunday I'm down to 110km in the legs last 7 days. It will be 100km by Saturday. Today with Helen at Stromlo 4 x 300m efforts on flat section of XC loop with no wind. Helen had beeping watch set at 4:10/km (25 seconds per 100m), I had mine set at 3:20/km (20 seconds per 100m). We used yellow 100m posts as a guide. Aim was to run relaxed at that pace. Jog back recovery. We both felt good out there. All up only 9 km for the day including 5 x 100m strides. It will be just 10km of jogging including a few strides until race day. Yesterday Keith ran 4 x 20-30 second efforts, also with jog back recovery. Today it was another 5 x 100m strides x 2 plus warm up and warm down. It's the week of new shoes. Keith has some and I do too!