Secret Blog for Killing Track and Parkrun PBs

This afternoon with Steve and Helen at Stromlo. It was warm and some wind. The set was short: 4000m warm up, 5 x 100m strides, 3 x 600m with 400m jog recovery, 1500m warm down. I did more earlier and later in the day. Splits: Helen: 2:19, 2:22, 2:22 Steve: All 1:47 Me: 1:44, 1:44, 1:41. It was into a block head wind last 200m. Helen her 2nd best set ever of this type on this surface, last week was better. Steve very solid and quicker than he has been doing, this time with more recovery. Me, that tops last week, all the splits quick and final effort my best ever on this surface. Last day of the month tmoz, I'll do just enough to average 110km/week every month since January 2015.

This afternoon another predictive set, this time for 800m to see where I am at. Weather very warm, sunny and some wind The set: 5km warm up, 4 x 100m (17,16,15,14), 4 x 200m (31,32,32,31) with 200m jog recovery in 60 seconds, 5km warm down. Cumulative 2 seconds up on a fortnight ago. I still feel too fragile to give more the 85% I think I can get them all under 31 in a week. I'll give it a go. Pennington handicap 800m is in just over a week. I need to run 2:14 and I'm not there yet. Tomorrow back on grass for some 600m efforts (only 3 efforts) with longer recovery than normal and hopefully a little quicker than last weeks great set. Racing on track this Thursday is a Mile and 3000m. I'll do both as training.

This morning before 6am a longish run of 18km including 3km at maximum threshold. It was very cool before the sun came up Next off to ACT Masters Bike Path Handicap. I was on timing duty, others ran. No results as yet in the long race. End of season drinks and nibbles, presentations, speeches, recognition and chats all morning Next off to Sanaja for a bush picnic by the lake. We ate, drank, walked, talked, mostly I swam in the lake for a couple of hours. It was delightful. A picnic with five dogs contributed to the fun I'll let the pictures tell the story

This morning at Stromlo 7 x 3 minute efforts with 1 minute jog recovery to regroup the gang. Weather was sunny, not too hot and not much wind. I was running at around 3:15/km on the undulating 2.5km loop. Steve at Tuggeranong Park Run 17:45, another step up in form. Every week is getting quicker, all is well. Splits: 3:26,3:33,3:40, 3:41,3:22 with a 1:10 last 400m. Of me: Long run yesterday of 80 minutes. This afternoon a short recovery run to make 20km for the day. Another long run tomorrow before the ACT Masters Bike Path handicap (I am on start/finish duties).

The weather sunny, cool and windy. They scheduled to Mickey Mouse handicap 2500m first and the main event for me late (3000m) with 1500m in between. I used it all for training. 7km all up, roughly 3:20/km average over the three events with lots of warm up, warm down and strides. Many did all three events as I did. Helen left ater two events. Kathy and Steve were on duty. Low key, fun, lots of chatting. I enjoyed the evening. Next session on Saturday at Stromlo. My set will be done early. I will be an official on Sunday at the ACT Masters bike path handicap. Somehow I'll get the job done. Christmas gatherings everywhere. Sunday gathering will be here.

Steve, Helen and I all did the same set today. Weather was very warm to hot for Helen and myself, some wind but not too bad for running. Steve ran earlier in the morning. Steve: 1:51,1:55,1:56,1:57,1:58. The set was 6 seconds cumulative quicker than last week for Steve when we ran the set together and I took the first effort out quick. Helen: 2:23,2:21,2:19,2:16 Me: 1:47,1:44,1:44,1:42 Helen and I did the exact same set a month before World Masters Athletics Championships. Today's set was better for both of us. Nine seconds quicker for me cumulative compared to that and much quicker than last week. Helen was even better than me, 22 seconds up. We are all flying again, I didn't expect that! We did one effort less than Steve, racing on Thursday in a 1500m and 3000m. Steve is being official.

This morning a predictive set for 1500m to find out where I am at and what needs to be done. Weather sunny and warm, light winds. The set: 4km warm up to track, 5 x 100m (18,17,15,14,14), 5 x 300m (51,52,51,52,51) with 100m jog recovery in less that 60 seconds, 5km warm down. Result: 100m strides are as quick as they need to be, 14 seconds is not a strain. Lactate tolerance is good, no fade out on the efforts. The efforts themselves need to all be below 50 seconds to be in 4:20s shape. I'm low 4:30s shape solo at the moment. I'll work on some 300m efforts in less than 50 seconds with longer recovery until the speed comes. I'll want to be in good 1500m shape by late January. This afternoon an easy recovery run, 18km for the day, 135km last 7 days.

This morning warm to hot as the sun peeked through the clouds. We were dripping in sweat with high humidity. Early set with Steve. Second set with Anne and Gabe, Mia, Kathy and Roget jogging. The sets: Long warm up, 5 x 100m strides, 5 x 3 minute efforts on undulating cross country circuit with 1 minute jog recovery, warm down, repeat for second set, only 4 efforts with myself doing the pacing. Steve wasn't far behind in the first set. Speed was at 10km pace, not too quick. This afternoon an easy jog. Tomorrow a long run, possibly incorporating some track intervals. Will see how I am in the morning. 140km last 7 days. Main race on Thursday will be 1500m with a 3000m later in the evening.

This afternon a long recovery run through the Arboretum, mostly on soft surface. It was hot out there. Monica from Chile easily won the W55-59 10000m in Perth. Like in the 5000m Johanna and Helen had a great battle, this time for a silver medal. Johanna had the speed early, Helen had to fight back and not give in. It was inspiration for my race the following day when I had to do exactly the same thing. Video below warts and all long cut. My bias exposed as the training partner of Helen.

Weather warm, not much wind, good for running. On the program a 3000m at 6pm, One Hour at 7:30pm. Helen, Minnie, Roger and myself lined up in the 3000m along with others. Minnie and Helen had solid runs, both having missed a few sessions since World Masters Athletics Championships to look after niggles. I had a solid run at 9:45 pace until a shoe malfunction and change took the time to 10:45. Both Minnie and Helen were lap scorers and verbal support (with others) in the One Hour. I treated the run as training, just under maximum threshold. I went through 10km in 36 minutes and cruised home to 16.1km or 10 miles in the Hour. All up 24km for the day and 140km last 7 days. Next set on Saturday. I'll see who turns up as to what session I do. Most will be away or are ill.

At Stromlo XC circuit with Steve this afternoon. The set: 2500m warm up, 5 x 100m strides, 5 x 600m efforts with 60 seconds jog recovery, 2500m warm down. I ran 5km at lunch as an extra warm up. Splits: 1:46, 1:51, 1:50, 1:51, 1:51. Too fast on the first effort, found my zone on the last four efforts. Steve 1:48 on the first effort, averaged around 1:55. Off a short recovery that's one of my better sessions this spring, a good one for Steve as well. Tomorrow easy running split into two runs. Thursday the One Hour track run.

Steve was at Stromlo this morning. I was on track. Both did basically the same set. Steve ran his 100m strides mostly in 14 seconds. I started slower with my last effort only in 14 seconds. For the 200s Steve was mostly in the 30-31 seconds. I started slow again with 32s and my last effort in 31 seconds. 200m efforts were on short recovery. I've still got some work to do. Steve and I will do a 600m set tomorrow, something around 1500m pace down to 800m pace if we are in good form. It will be done on undulating cross country section at Stromlo. I'll know by the splits where we are at.

This morning 85 minutes into the Arboretum and back. This afternoon a 35 minute loosener. All the muscles are connected now, no niggles. This week we have on Thursday at track the One Hour Run. At worst it will be a 60 minutes max threshold run, maybe my third raising of the bar at Australian M50 record. See what comes. On Monday or Tuesday an 800m specific set. I'll go though the motions of warm up, 100m strides, 200m strides and something longer if I feel niggle free. I've been locking in flights and hotels over the last few days for 2017. There is still work to do. Really looking forward to what comes. Bella and her new friend the Quokka. Dogs are not allowed chocolate.

Using the same basic periodisation structure I've used since 2009 has enabled me to hit form when it matters and arrive injury free. There is always scope for changes to individual sessions in certain periods. Some changes work, others not. As before I'll aim for a peak period roughly every six months and work backwards from the 2018 World Masters Athletics Championships in Malaga, November 2018. What worked in the last year between Lyon and Perth was a focus on 800m to 3000m speeds 1-2 sessions per week. Another was running the longer distance of 8km to 10km in monthly club cross country handicap races. What I missed was travel to more competitions to find more runners at my level at the right time. I also missed more sessions or races on track at the right time due to timing of WMA Championships and a late winter. Training will mostly be done on grass or soft surfaces Preparatory Period 1 November-mid January 2017 Aim to be in race shape by 27 January 2017 (55th birthday,...

This morning with Steve a set of short XC lactate intervals. The set 600m 1:53, 500m 1:32, 400m 75, 300m 52, 200m 33. The usual warm up warm down with 100m strides. It was a wee shock to the system on the first 600m effort. After that I was into it. Happy with the splits first real set back. I was always a step or so back from Steve who is in good form. I repeated the set again with Kathy, Helen and Gabe while Roger jogged. I paced the set until the 200m effort in 31 seconds. All up 17km in the morning session followed by a brunch locally. A 7km recovery run in the afternoon. The legs are now mostly recovered. A long run scheduled for tomorrow. I'lll work that out in the morning and see how I feel.

This afternoon a lazy 55 minutes around the grass crosss country circuit at Stromlo. I still have some niggles from all the racing in previous weeks, taking it easy until I get sorted again. I'll try a session tomorrow only if I'm feeling well. Below a director's cut of the World Masters Athletics Cross Country M50-59. I included all the still images I cam across, were given to me or purchased. All are in the final 600-800m where there is a gap in video footage but the commentary is good. I raised the levels of the audio, took out some clicks, moved some audio and extended some scenes.

It looks like it's game on. Kathy fresh from solid 5000m, 1500m and 800m races in World Athletics Championships in Perth put in her best run of the year. It was windy out there and Kathy was super strong from start to finish. I was a solid 2nd followed by Colin and comeback king Steve. Time doesn't matter in this series, it's all about places in the 800m, 1500m and 3000m races. When I say time doesn't matter I couldn't get within 15 seconds of Kathy which is troubling. I had a good run. 800m is next in a few weeks. On today's form I'll need to pop out a 2:14 or better to get near her. It's game on, I'll need to do that and so will the other contenders.

Steve in the morning at Stromlo XC circuit a set of 5 x 600m with 60 second recovery. The usual stretch used with outward direction quicker than the return. Splits: 1:51, 2:02, 1:56, 2:07, 1:56. Again Steve is quicker week on week for this set as with his other sessions. This afternoon Helen and I at Stromlo for a light set. We are both a little sore from the World Masters Athletics Championships so took things easy. The set: 10km warm up, 5 x 100m strides, 2 x 500m, warm down. Splits: Me 1:35, 1:30. Helen 2:10, 2:08. Track racing resumes in Canberra on Thursday. The only event for us will be the Pennington series 1500m handicap. Keith in Bega did a 45 minute bike ride in his recovery phase.

Back at home, back to reality in a couple of days. I haven't had to go to work for 7 weeks, the garden's a mess, the dog still loves me, the washing machine is doing a big load of smelly athletics gear, I need more sleep. The last 7 weeks were almost perfect, like living a dream. The sights, smells, sounds, people, support (both ways), training, racing, results, memories will linger for years to come and most likely never be repeated in the same way. So what's the takeaway? Going forward it comes down to a couple of conversations with Ben and Paul during last weeks. I didn't really understand the 5000m in Lyon as there were bits missing from the video Minnie took as she tried to capture me and I was self absorbed just trying to get to the finish line. Ben filled me in, I had another look at the video. The racing experience in the 5000m in Perth was similar so I can add that in as well. It will no doubt re-shape my training moving forward whether I go to another World...

Weather windy to gale force for the marathoners, sunny, very warm to hot. The course out and back on a bike path. It was into wind going out, tailwind coming home. Tailwind means no cooling. It was tough going. It was fun heading out. A bunch of Kenyans, a couple of younger age runners and a bunch of M50-59. I got dropped at 8km, lost my wind shelter. By that time the Kenyan in M50 plus John and Anders were dropped. That left me in 2nd M50 to Paul Thompson. Dave Sweeney in between us with the other M50s Kenyan (M50 in program and bib, M55 on start list). I could see Dave for a long time but not in the last 5km. I caught the Kenyan at 2km to go Dave was previously running with, made sure I ran past and beat him just in case he was in M50 and not M55 as per start list. It was tough going coming home. Just survival in the sun and heat. Splits: 3:20,3:27,3:22,3:26,3:25,3:24,3:24,7:16 (2km split,dropped),3:41,3:37,3:30,3:33,3:33,7:23 (2km split),3:40,3:37,3:38,3:35,3:56(1.1km)=74:57. 1st ...

Steve at Park Run 17:58. It was windy in Canberra. Splits: 3:32, 3:39, 3:43, 3:40, 3:22 with last 400m in 73. That's 12 seconds up on last week. He's in good shape. This morning an easy recovery run of 20 minutes on grass including 4 x 100m strides. It will be hot and a little windy out there today. Happy to get the run done early. Yesterday I watched most of the 1500m prelims at track. Really looking forward to the finals today. Good luck to all my friends. Since they cut the 10000m track from future World Masters Athletics Championships this event is where I'll be headed as third race of the championships in Malaga and beyond. I watched all the finals with most interest for me in W65 (Kathy), M50 (Robert), M55 (Scott and Andrew) and W55 (Robyn and for Helen)

This morning another recovery run around the two bridges of the Swan from hotel. On the run home I included 4 x 100m strides to keep the leg speed ticking along. Run was mostly on grass where I could. I'm not confident we'll all be able to fit on the path come Sunday morning, especially at the start, the turn and the section near the second bridge over the Swan. The path is sometimes very narrow. I'll be heading out to the main track to watch the 1500m prelims and will do the same tomorrow for the finals. Very hot weather predicted on Saturday and I expect very windy as well. Good luck to all.

Steve this afternoon on grass a short lactate set we do often when it's needed. The set: 600m 1:57, 500m 1:33, 400m 74, 300m 54, 200m 32. Recovery 60 seconds. Steve's almost on par with last year now and it's only taken a few weeks to get there...better things to come. This morning the 40 minute run to Kings Park via Jacobs ladder. I don't recommend this route when fitness groups are using it. It's not good for my ego being passed by all those people. Afternoon run was 25 minutes including 4 x 100m strides on grass. This morning there was some smoke haze from down Mandurah way. It wasn't great for photo taking. I've been up Kings Park a few times over the years. In 1997 I was there at night, quite a view. My best memory was in 1993 after the Australian 3 Day Orienteering Championships. Ann's father was the caretaker so we all pitched tents in grounds of the caretaker's cottage and went for a longish run in the park before heading to Rottnest Islan...

This morning a recovery and reccy run from hotel to World Masters Athletics Championships half marathon course start, along side route (on grass) for 7km, over Swan and back to hotel. All up 14km. Legs have some sore spots. Pace was solid with fatigue showing from yesterday's race. I even went shopping today after avoiding as best as I can all sick people for a month. Purchases were tins of fish, bananas, spicy tuna sushi rolls and the 'Wildflower' album by The Avalanches'. It was released on July 8 2016, 16 years after their first album. Once again afraid to go into a shop since then.

Weather very warm to hot, sunny, some wind. Racing started at 9am in the 10000m and went throughout the day like the women yesterday. There was a large contingent of Kenyan runners who spiced up the races. I watched two races before my M50-54 event. Both M60-64 and M55-59 were crackers for different reasons. M60-64 went down to the wire, an entralling race that Kiwi Dennis Wylie took in the home straight and featured the first Kenyan of the meet with erratic pacing. M55-59 had no erratic pacing, David Sweeney ran solo start to finish posting an impressive time in the conditions. M50-54 race was fun with a quick and very happy Kenyan almost toying with us. Ben Reynolds was best equipped to handle him and they had a mighty tussle. I cracked mid-race but didn't hang on too long fighting my way back to finish 3rd. It was one cup of water on the head every lap after I was dropped for me...it got me through to then end. Next race a half marathon on Sunday at 630am. Results, video and s...