Secret Blog for Killing Track and Parkrun PBs

Weather very warm and sunny, some wind. This morning a black snake on track, was easily scared away. Just a small group this morning, five of us. The set: 4500m warm up, 5 x 100m strides, 4 x 600m efforts with 400m walk jog recovery, 3000m warm down. Helen was fastest again with 2:17 My splits: 1:51, 1:47, 1:46, 1:43. Quick with wind into face for most of it. Reduced set today. This afternoon a short recovery run. Tomorrow Parkrun 5km special Sunday New Years Day run. Steve at tomorrow's venue 5km as 5 x 3 minutes with 30 seconds jog recovery in 18:46.

January: A trip to Tassie for the Cadbury Half Marathon. Since late 2013 I've been racing in training shoes to save my left foot from further injury. I solved the problem in September this year but not before I raced the Cadbury Half, Australian Masters XC, City2Surf and every other race not on grass or track in a modified left training shoe with part of the sole cut out. February: My first trip to Emma's farm. A lovely weekend with a couple of runs in beautiful country, ending with the ritual of pulling off blood sucking leeches from shoes. March: Chased the hot air balloons all over Canberra in the pre-dawn only for them to turn up at Stromlo for Saturday training. April: Wood fired pizza with friends on a balmy evening just up the road. Australian Masters Athletics Championships in Adelaide. 10000m I was relaxed, two easier days in the 5000m and 1500m saving my energy for the cross country on the final day. The race very similar to the World Championships in September. I

This morning very warm at 6am, it didn't drop below 20 degrees in the night. There was some wind and cloud. Steve was there doing a set of 200s. We warmed up together and concluded my set together in the shorter efforts. The set: 4500m warm up, 5 x 100m strides, 2000m, 1500m, 1200m all at 10000m pace, 600m 1:49, 300m 52, 300m 49 done as kick down. Longer intervals slightly slower than last week, shorter efforts faster. This afternoon a short recovery run. Next set on Saturday at Stromlo again. The set will be shorter than normal, running Parkrun 5km on New Years Day Sunday special event.

I'm fully into the holiday routine. It will be sad to leave it in a few days. Long run, session, long run, session...Today long run in the arboretum of 90 minutes, around 4:00/km in the middle 10km. Only person I saw was Dick Telford running the other direction. Keith continues his comeback cautiously. No pain and runs of around an hour will lay a solid base for the future. Steve has been away on coast. On Tuesday he ran 5 x 3 minute efforts at 3:34/km average. I'm sure I'll catch up with him somewhere soon. Set locked in for tomorrow will be 2000m, 1500m, 1200m, 600m, 300m, 300m, The same set as last Saturday. I expect some improvement in the splits. I'm still holding at 130km last 7 days. I'll average 122km/week for December and 117km/week for 2016. January will be similar to this month followed by two 150km weeks in early February, straight into 10 day taper, a series of club championship races beginning with a 10000m. That's the plan anyway. Last evenin

This morning at Stromlo with Helen. Weather warm, partly cloudy with some wind. The set: 2600m warm up, 5 x 100m strides, 3 x 600m + 300m (1:45, 1:43, 1:43, 49), 1500m warm down. Helen splits: 2:21, 2:17, 2:15, ??. A brown snake on track reduced one 600m effort to 300m. Splits for both of us were quick, second fastest set for both of us. Only thing missing is top end speed. I will introduce some shorter lactate efforts in a couple of weeks. This afternoon and easy 45 minute recovery run when the weather is cooler. Next set on Thursday with 2000m, 1500m, 1200m, 800m, 400m step down or similar.

This morning a 90 minute run from home, mostly of soft surface. I felt good. Xmas Ketchup: Steve is now on coast, ran 3 x 600m yesterday at Stromlo, fastest 1:54. Keith continues his recovery and comeback, now up to 60 minutes and feeling good. Mia is now a grandmother, that means Julia is a mother. I'm not working this week (like many others). That means training early in the morning to avoid the heat (30 all week), afternoon naps falling asleep to the cricket or yacht racing, maybe a trip to the coast for a couple of days. Next set tomorrow, some 600m efforts. Something on track later in the week. Normal set on Saturday at Stromlo. Sunday Parkrun 5km special on New Years day at Tuggers. The course there isn't as twisting and lumpy, I should get down to the low 16s even off 130km/week. I'm into my fourth big week and feeling good most days.

Finally they put a Parkrun on a Sunday so I can actually run one. Same goes for next week the New Years Day special. Weather very warm, sunny, no wind. Minnie (26mins) and myself (16:47) made it our way to celebrate Xmas.

Up early this morning at Stromlo XC circuit, not early enough to avoid the heat. Weather very warm to hot, sunny, light winds. Broke this morning into two sets. First solo, second with friends. Set 1: 2000m warm up, 5 x 100m strides, 2000m 6:37, 1500m 5:00, 1200m 3:57, 600m 1:51, 300m 53, 300m 53 (10000m pace first 3 efforts, kick down last 3 efforts). Set 2:(with friends immediately after): 4500m warm up, 5 x 100m strides, 5 x 320m power hills (1:30, 1:05, 1:02, 0:59, 0:57) with jog back recovery, 1500m warm down. Everyone was quick on the power hills compared to a couple of weeks ago. Of me: 20km in the morning session, a very short run in the afternoon to loosen up. I will run Parkrun 5km tomorrow morning.

Tonight it was all about the sprinters. I was meet director, got to see the action up close.

A few times a year I turn up at this handicap hilly, half cross country 6km circuit for a friendly hit out or jog chat. Today it was a hit out. Weather very warm and some wind. Plenty of friends were there and we all had to wear something festive. Of me: Maximum threshold most of the way, stopped briefly for a drink from a garden tap near the finish. 21:58 for me, Helen 29 mins, Jack 27 mins?

At Stromlo this morning. Weather warm, sunny, some wind, Helen there as well. A set of 600m efforts with 400m jog recovery. Helen Splits: 2:25, 2:23, 2:20. Only 3 efforts, slight niggle after 3rd effort. My Splits: 1:49, 1:49, 1:46, 1:44. Similar times to last week, happy with that set. All up 15km for the morning including an extended warm up and warm down with 2 x 5 x 100m strides. Yesterday afternoon a long run of 80 minutes. Still sitting on 130km last 7 days. Next set tomorrow with a 6km maximum threshold XC effort. I'm on track duty for our final meet for 2016, I don't expect to race.

At Stromlo this morning, similar set to last week. Warm, partly cloudy, some wind. The set: 2000m warm up, 5 x 100m strides, on the hilly 2600m loop 6,6,5,4,3,2,1 minute efforts at maximum threshold with 30-45 seconds jog and stretch revovery. 1000m warm down, 11km loosener later in the day. 130km last 7 days. Changes to last weeks set with reduced recovery and final two efforts at 3:10/km Next set on Tuesday with 4-5 x 600m XC efforts, all in the 1:40s with 2 minutes recovery.

Yesterday a long run of 90 minutes late in the afternoon after the rain had passed. This morning a set at Stromlo with the gang. Cool and some wind. The set split into two parts, one solo, one with the gang. Set 1: 1000m warm up, 5 x 100m strides, 2 x 1000m (3:22,3:18), 2km fartlek intervals at 3:10/km, long warm down. Set 2: 4000m warm up, 5 x 100m strides, 4 x 1000m (3:09, 3:05, 3:02, 3:45 [pacing]), long warm down. Helen and KT best of the gang. Helen splits: 4:04, 3:57, 3:55,3:50 Post race a brunch and look at a newly purchased parcel of land by Gabe and Chris. Steve at Parkrun 5km in Noosa a win in 18:45, cruising around. Jane cruised around as well. Minnie also did Parkrun here. Of me: Took a long time to warm up this morning. Finally got going quick in the second set. An easy recovery run this afternoon to make 130km last 7 days. Tomorrow a long run of around 90 minutes.

Cool drizzle all day with some wind. I was in a rush to fit in a session before attending a performance in town. I turned it into a longish tempo run of 16km. The run: 6km from home, 5 x 100m strides in 15 seconds, even paced tempo 3000m 10:07, 6km return home. Warm up and warm down done at sub 4:00/km. 127km last 7 days. Next set on Saturday: 2000m, 1500m, 1200m, 800m, 400m on grass at Stromlo.

Steve was first at Stromlo 6am: Splits: 1:50, 1:52, 1:53, 1:52 Helen, Roget and I were at 8am: Splits: 2:25, 2:25, 2:19, 2:16 (Helen) Slightly slower for Roget Of me: The set: 2600m warm up, 5 x 100m strides, 600m Splits: 1:51, 1:46, 1:45, 1:43, 3000m warm down I felt good this morning, around 10km all up before the heat and wind came. Splits were quick, with this set I've been consistently better than just before World Masters Athletics Championships. That leaves a 35 minute recovery run later this evening, sitting on 120km last 7 days. Weather for Thursday looks good at this stage, cool and light winds. Easy running tomorrow, 3000m only on Thursday evening.

This morning with Steve at Stromlo 5000m by intervals on the undulating 2500m circuit. Ended up being 7 x 2 minutes + 300m with 30 seconds stretch, jog recovery. Overall pace of intervals was around 3:20/km. Completed 5000m in 18:45 including stretching and jogging. That's my third day straight of hard sessions. I'm asking for trouble if I keep this up. I won't be working on Wednesday, will have a sleep in to aid recovery. Track 3000m on Thursday. All up 9km this morning, 40 minutes slow recovery run this afternoon, 120km last 7 days.

At Stromlo this morning, not so hungover as yesterday and much more sleep. I was glad for some wind, both the sun and flies were getting to me. The set: 1500m warm up, 5 x 100m strides, on the hilly 2600m loop including 'the nipple', 6,6,5,4,3,2,1 minute efforts at maximum threshold with 60 seconds jog and stretch revovery. 1500m warm down, 11km loosener later in the day. 120km last 7 days. KT and Ken were out there too, as was Leanne and her group roller skiing. I saw Dave C in car park, he can't have been alone. Next set on Tuesday with 5 x 600m XC efforts, all in the 1:40s with 2 minutes recovery.

Last evening was a party that included most of my training partners over the last few years. It was great fun and surprisingly easy for us to gather for a cross country set at 9am this morning (8am for myself and Ann). Set 1 (with Ann): 2500m warm up, 5 x 100m strides, 6 x 310m Power Hills (220m moderate incline,90m steep incline to finish), walk/jog recovery to start,1500m warm down Set 2 (with others): 1000m warm up, 5 x 100m strides, 6 x 310m Power Hills (220m moderate incline,90m steep incline to finish), walk/jog recovery to start,2500m warm down My splits: Set 1: 1:29,1:08,1:03,1:01,1:01,1:01 Set 2: 1:30,1:03,1:01,1:01,1:00,0:57 Others: Fastest Roget,KT & Helen 1:14 20km for the day including afternoon easy jog. Steve at Parekrun 17:49. Splits:3:34,3:34,3:39,3:41,3:19 with last 400m 69 seconds

Preparatory Period 1 mid December to late January 2017 Aim to be in race shape by 27 January 2017 (55th birthday, new age cat) Training goal: Aim to fit in no more than 3 of the sessions below each week, weekly volume 110km to 150km 10000m Set: Long intervals: 6,6,5,4,3,2,1 min, 1-2 minute recovery jog at or just below maximum threshold OR Long Step Down Intervals: 2000m, 1500m, 1200m, 800m, 400m either on track or XC 5000m Sets: 5-6 x 3 min, 1 minute recovery jog at maximum threshold OR 5 x 600m, 2 minute recovery at 3:00/km or better either on track or XC 1500m Sets: 5 x 300m with 100m in 60 seconds jog recovery OR Maximum duration efforts @ 3:00/km or better on track with long recovery OR 800m Sets: 4 x 200m with 200m jog recovery OR Maximum duration efforts @ 2:50/km or better on track with long recovery OR Short Lactate Step Down Intervals of 600m, 500m, 400m, 300m, 200m with 90 seconds walk/jog recovery on XC surface Power: 300m hills on moderate incline,

On track for the 800m handicap which doubles as Higgins Memorial and Pennington series events. I used the earlier 3000m as a warm up with strides in the straight, just over 12 minutes. The 800m handicap was chaos as usual. There was a +4.2m/s wind in the home straight for the sprinters earlier. It wasn't so bad when we were running. We were giving front markers over a minute head start. I got out quick to give myself a chance at catching everyone. I caught Kathy with 200m to go and couldn't quite get onto John's heels. We still had Corrie to catch as well. Steve got onto mine with 100m to go, I had to settle for 3rd place. I think I've done enough now to keep both the big trophies on my mantle again for the year (Moore and Pennington). I have to wait for February to confirm the Pennington series. That's it for me and track racing for 2016. I can get back into hard training again for January 2017 when I turn 55 and go up an age.

Yesterday with Steve at Stromlo a short set of intervals in preparation for an 800m race on Thursday. I have a tight back and hamstring from laying pavers on weekend, was only going through the motions until it resolves itself. The set: 2500m warm up, 5 x 100m strides, 4 x 200m with 60 seconds recovery, 1500m warm down. Splits for Steve all around 32 seconds on flattish grass section, one direction slightly quicker than the other. Of me: Sunday long run 85 minutes. Monday as above, 55 minutes afternoon. Tuesday XC intervals at Stromlo at slower than normal pace due to hamstring concerns. Helen was there as well, only in training shoes, also slow until she tried my spikes. I got through the session fine, not quite at full pace in my 3rd effort. The set: 2600m warm up, 5 x 100m, 4 x 600m efforts with 400m jog recovery, 1500m warm down. Splits: (Me) 2:19, 1:57, 1:46, 1:51 (Helen) 2:33, 2:27, 2:23, 2:17. 5th effort I was in trainers, Helen in spikes. Keith ran 2km, 3 x 100m strides an

At Stromlo XC circuit this morning with Steve and the gang. Weather partly cloudy, no wind. Set 1 (Steve): 2500m warm up, 5 x 100m, 7 x 3 minute efforts with 100m jog recovery on undulating circuit, 2000m warm down. Set 2 (rest of crew): 2000m warm up, 5 x 100m, 600m, 500m, 400m, 300m, 200m with 2 minutes walk recovery. I paced set at 3:50s/km until final 200m effort in 30 seconds. 2500m warm down. ACT Masters track program has been released, I can plan. Track resumes 19th January after Christmas break. Major races start on 23 February with 10000m and run until 30 March with a Mile plus 800m,1500m and 5000m championships. I'll race a 10km or Half Marathon on first weekend in April. I'll keep the racing block going until end of April.

More fun at the track yesterday. Weather was awful early for hay fever sufferers and distance runners, good for the sprinters with strong hot winds blowing rubbish out of the trees. By the end of evening it was perfect for running with no wind and cool. In the mile almost everyone had a sore throat and/or hay fever at race end. Times on the slow side. 3000m had a few starters including Steve and myself. Steve took the load for the first few laps while I warmed up again. Steve ended up with 10:18ish, 10:02ish for myself. I felt very good once I got going. In between Mile and 3000m I did a few long jumps for fun. No damage done. Earlier I did a short set including a few 100m efforts in 14 seconds. Next set on Saturday on grass at Stromlo. Next Thursday will be Higgins 800m Handicap and Pennington 800m Handicap combined in same race. I'll be doing a few short 200m sets getting ready for that. For the 23rd straight month I've averaged 110/km per week. It's part of my disci