Secret Blog for Killing Track and Parkrun PBs

No Masters track for me yesterday, pouring rain and wind. Saved it for today, perfect weather. Set beeping watch on 20 seconds,19 and 18 seconds for 2000m (6:37), 800m (2:31) and 400m (69)efforts. These are roughly the paces of my 10000m, 5000m and 1500m at World Masters Games. Warm up and warm down plus 5 x 100m strides made it 14km for the day, just over 100km for the week. I averaged over 110km per week for my 27th consecutive month. I'll post one big week of around 140km and then taper back to 85km in time for World Masters Games in Auckland. Tomorrow at Stromlo XC Circuit 6,5,4,3,2,1 minute efforts with 60 seconds jog recovery After yesterday's deluge it's time to harvest pumpkins.

World Masters Games 2017 Auckland Final Program has been posted three weeks out from the events. Some surprises but in a good way for me. 5000m first event 23 April. 1500m heat and final on consecutive days on 24-25 April. 10000m M50-59 combined on 27 April. 800m heat and final on same day as 10000m (that counts me out of 800m :-).8000m XC on 30 April.

At Stromlo XC circuit session split into two sets. Set 1: 4 x 200m efforts with 200m jog in 90 seconds recovery on flat grass. Splits: 31,32,31,30. Set 2: 5 x 3 minute efforts on hilly circuit with 60 seconds jog recovery, pace at 3:05-3:20/km. Helen 4:05-4:20/km. Set 1 done solo, 7km all up with 5 x 100m strides. Set 2 done with Helen, 9km all up with 5 x 100m strides again. 16km for the day, sitting on 110km last 7 days. Track on Thursday looks very wet and windy again. If it does go ahead I'll run both 800m and 5000m, use as training.

ACT Masters XC handicap at Stromlo today over 8000m, the same course we have used for several years. Out and back twice, very hilly. Today an all time PB of 27:51. My split of 13:36 at 4km also a PB, better than my 4km course record. Previous efforts: 2009 28:10 , 2010 29:29, 2011 4km 13:50, 2012 14:27, 2013 13:39 , 2014 14:01, 2015 13:42, 2016 28:44, 2017 27:51 95.9% ast Splits: 6:36, 7:00 (14:36), 7:02, 7:13 Also out there Helen 82.6%, Gabe and Minnie. On short course SK, Missy, KT and GT among others. On the lake it's catch a carp day. A nice day for a walk and picnic. 11km recovery run in the afternoon. Next set on Monday, short lactate intervals at 800m pace on track. A choice of (or both) on Thursday of 800m and 5000m ACT Masters championships.

Yesterday evening a long recovery run of 21km. This morning at Stromlo six of us ran 3 x 3 minute efforts with 60 seconds jog recovery on undulating circuit. Tomorrow an 8km XC handicap made the session today shorter than normal. The set: 4500m warm up, 5 x 100m strides, 3 x 3 minute efforts, 2500m warm down. My set was very quick. All up 11km for me. Another 9km recovery run in the afternoon. We use the same circuit tomorrow in the 8km XC handicap as out and back twice. It's a very tough circuit in the anti-clockwise direction. The course is very lush with mushrooms sprouting everywhere after recent rain. Steve at Parkrun ran 18:47. Splits: 3:44, 3:47, 3:51, 3:49, 3:34. Plenty left in the tricky final kilometre.

A replacement 55 minute run this evening, a deluge (lots of rain) caused cancellation of the track meet. Moving forward tomorrow long run 90 minutes, Saturday 5*3 minute intervals, Sunday 8km XC Handicap...Thursday ACT Masters 5000m Championships.

Managed to avoid the rain that happened before and after session. Surface was lush but not saturated except for puddles on the entrance to circuit. Just Helen and myself. The set: 3000m warm up, 5 x 100m strides, 5 x 3 minute efforts with 60 seconds jog back to Helen recovery, 1000m warm down. All up 10km. Pace was snappy with no wind, further on each effort than previous week. An afternoon jog for me later. Long recovery run tomorrow. Track on Thursday 800m and 5000m. Keith in Bemboka was also wet. On an undulating hill 1000m up, 800m down. Splits: 3:48, 3:27 ; 3:41, 3:18 ; 3:38, 3:07 with 200m walk jog in between efforts. Another nice set from Keith.

I was lucky to get this set in with rain, thunder and lightning everywhere. Just me today. The set: 4.5km warm up from home, 5 x 100m (15.3 quickest), 3 x 300m (49,48,48), 100m 16, 200m 30.6 all with 100m walk jog recovery, 4.5km warm down in rain back home. All up 12km, 130km last 7 days. That set is about as good as it gets for me. I'm definitely up for a quick 800m on Thursday. I hope the rain gods behave. Lots more rain expected tomorrow. Planned is 5 x 3 minute efforts at Stromlo in the morning. I'll wake up and see if that happens.

This morning a long recovery run in the Arboretum again of 21km. Cloudy and cool, humid, light winds, good running weather. Keith also ran long this morning in similar weather, 20km including 6 x 100m pickups. Yesterday Keith ran 6,5,4,3,2,1 minute efforts. Currently sitting on 113km last 7 days. Keith is tracking for a good start to when he turns 60 in 3 months. This afternoon an easy jog and stretching, 135km last 7 days. Tomorrow afternoon a lactate set at 800m pace. Thursday on track is ACT Masters 800m championships. I'll run a 3000m or 5000m an hour after that.

Stromlo this morning, weather very windy, partly cloudy, warm. Just Helen, Kathy and myself. Emma and Co were there earlier. The set: 2500m warm up, 5 x 100m strides, 6,5,4,3,2,1 minute efforts with 2 minutes recovery reducing to 1 minute throughout set, used hilly 2.7km circuit, 2000m warm down. All up 11km for me including recovery jogs back to girls. Kathy just in front of Helen today. I was having a good session, very strong throughout. Recovery run this afternoon of 11km. Tomorrow a long run. Next set on Monday, short lactate intervals on track. World Masters Games competitor lists have been posted. Schedule of events and times have not been confirmed yet. Provisional schedule for myself: 23 April 1500m heats ; 24 April 5000m final and 800m heats ; 25 April Rest ; 26 April 1500m final ; 27 April 10000m and 800m finals ; 28,29 April Rest ; 30 April 8000m XC (no list available yet). Unless the program changes I will possibly skip the 800m as the heat and final clashes with the 5

Thanx again Ewen.

Long recovery run this morning out through the Arboretum and back, 80 minutes all up. I took a camera phone for the balloons but they didn't make it into the air again (too windy). Yesterday Keith in Bega 18km all up including 2 x 600m (1:58, 2:02 and 4 x 400m (78, 80, 79, 79). Only 8km today, sore from yesterday. Steve did some efforts on his recovery, down under 4:00/km again. Making steady progress back to fitness again. This afternoon another slow jog. Tomorrow at Stromlo 6,5,4,3,2,1 minute efforts, first 3 at 10km pace, last 3 at 5km pace or better. 2 minutes recovery, reducing to 1 minute as the session progresses. Not much traffic on my road this morning. A walk for coffee with the dog post-run.

No championship races on offer for me this evening, a continuation of a big training week of 135km last 7 days. Weather very humid, very warm, some wind...better than it has been at this venue. I ran 3000m at 6pm and 8pm both at 10km tempo of 3:19/km. In between there was a big and talented field in the 800m. I got a sit for most of it, felt great and ran last 200m in 32-33 seconds for 2:21 and a rare negative split 800m. It will be 800m championships next week. We won't be running a 3000m before, times for all of us should be quick. I'm hoping for sub-2:16. Let's see what happens. Tomorrow I'm not working. Long run in morning. Saturday 6,5,4,3,2,1 minute efforts. Sunday??

This afternoon another long run after work of 80 minutes. That takes volume back up to 130km last 7 days. I'll hold it at that level until Sunday and then drop it back down to 110km in time for the final two ACT Championships (800m and 5000m). Tomorrow at track will be training only. The weather hasn't been great for running this week. The balloons haven't been able to get off the ground either.

This afternoon 19km including 5 x 3 minute intervals with 60 seconds recovery. Warm up of 10km was done prior to Helen and rain arriving. We did 5 x 100m strides in a monsoon. Might as well have been running in a lake. The set was done with sun and rainbows everywhere and a saturated track. The set: 11.5km warm up, 5 x 100m strides, 5 x 3 minute efforts on undulating 2.5km circuit with 60 seconds jog recovery back to Helen, warm down. Pace for me was 3:10-3:20/km. Just easy running tomorrow. Track will be a training session on Thursday unless conditions are ideal. 3000m at 6pm, 800m at 7pm, 3000m handicap at 8pm. Keith in Bega did same set we did covering 850m on each effort. Weather wasn't ideal.

Double up sessions today, basically same set, one on track, one on XC. I did mean to do 600s this morning but the kangaroos were hogging the circuit making most of the lush grass. I was the only runner there, not big enough to scare them away. Stromlo set: 2000m warm up, 5 x 100m hill strides, 4 x 100m with 60 seconds recovery (all 32-33 seconds), warm down. Only 5km all up. AIS track set: 2.5km warm up, 4 x 100m (18,16,15,15), 400m 70, 4 x 200m (31,32,32,31) with 60 seconds recovery. Long warm down, 17km all up for day. Next set on grass at Stromlo 5 x 3 minute efforts with 60 seconds jog recovery. Thursday on track choice of 3000m, 800m or 7 lap handicap. See how I feel on evening. I'm in training mode (120km+ this week).

Long run this morning of 23km out and back. Pace of my last few long runs have been solid. Main reason is the weather. Temperatures have moderated now in autumn. I'm also just coming out of a taper. 112km last 7 days, 110km week before that which for me is sustainable without getting fatigued. Next week will be 120km+ before reducing volume for final 2 weeks of track championships, the 800m and 5000m. Then it;s one more big week before taper for World Masters Games in New Zealand. Tomorrow morning a set of 600s at Stromlo early. It's a long weekend here, I'll be doing a second set on track later in the afternoon, some 800m paced efforts. Thursday on track is a non-championship day. I'll decide what I'm running on the day.

Weather fog and mist no wind this morning. Just Helen and myself, The set: 3500m warm up, 5 x 100m strides, 6,5,4,3,2,1 minute efforts with 1 minute jog recovery. First four efforts at 3:20/km, last two efforts at 3:10/km. 3500m warm down. Yesterday was a long tempo run of 20km. This afternoon 11km recovery run. This week high volume of 120km+. Thursday at track no championships. Options are an 800m or 3000m or both. I'll see how I feel on the evening. It's a long weekend here. I'll try to get on track for a set either tomorrow or Monday. Also today Keith ran 6 x 3 minute tempo efforts. Jane ran Parkrun on the coast. Minnie did Parkrun here. Steve continues his come back from injury. Roger ran 27km this morning.

Yesterday a longish run of 75 minutes. My first day of feeling OK since I did my back loading furniture two Sundays ago. I still had some nerve pain in the hamstrings and tried to sort that out before the 1500m this evening. It started by coming home early from work and lying on my back for a couple of hours. After all the stretching and such a 3km warm up and 10 x 100m strides, none quicker than 16 seconds, more stretching and jogging. I was confident leading into the 1500m I would get the job done in breaking the ACT 1500m M55 record of 4:39+. Weather was warm, a stiff breeze in the home straight. I wore racing flats instead of spikes as a precaution. AIS track is very hard. I put myself in a good place on the first 300m, controlled things until 600m to go running it just like I would in training...build up the speed slowly and finish off strong with a 70 second last lap. End result 4:37.6 That's almost job done for this racing block. ACT Masters M55 records in 1500m, Mile, 30

Keith in Bega 5 x 1000m on grass athletics track. Splits: 3:34, 3:38, 3:33, 3:32, 3:37. Very consistent from Keith, not too far away from running great. Warm up 2.5km, 5 x 100m strides in 16-18 seconds, 2.5km warm down. Similar warm up and warm down for Helen. Less warm down due to forgot socks and a blister. Her 4 x 3 minute efforts were solid with 1 minute jog recovery. I know where she should be along the course as we have done this set many times. After a head cold, rib injury and trip away she is also running well again after minimal training. Surprisingly very good today. A couple of missed days for me. Yesterday 5 x 100m strides, fastest 14.9 seconds. Aborted session due to neural pain from back and hip. Again related to lifting furniture onto ute last weekend. Only 12km for the day. Today I ran along side Helen, same set, same pace. If things don't improve by Thursday I will abort this racing block and prepare for the next block in New Zealand. It could get better any day

I only got hold of these images last week. In chronological order last training days in Canberra to competing and relaxing in Perth World Masters Athletics Championships 2016.

Competition Period 2 starts in 7 weeks and it will only last 9 days. I've entered 800m, 1500m, 5000m, 10000m and 8km Cross Country. I will definitely run 5000m and 10000m and heat of the 1500m as warm up for the 5000m. I will wait until the final schedule is released before thinking much about that. I'd like to trot over 800m as well, at this stage the program is unfavourable. I don't expect anything to change, maybe the heat. After my last track race I have 2 days rest before the cross country. Many of the track events were closed in the weeks before final events closed.

This morning at Stromlo a short intense set. This afternoon a long recovery run 16km. All up 22km for the day. Weather warm, partly cloudy, just a breeze from the south. Track was soft and slow after the rain yesterday. The set: 2500m warm up, 5 x 100m strides, 3 x 600m with 400m recovery, short warm down. Splits: 1:48, 1:47, 1:44. Again up there with my best sets this season. Track this week is the ACT Masters 1500m championship. I'll fit in a 4 x 200m lactate set and a 5 x 300m lactate set on Monday and Tuesday and most likely on grass at Stromlo. ACT M55 record is 4:39. It will be my last chance to break it before end of April. Keith ran 20km as his Sunday long run. On Saturday Jane ran 6 x 400m with 400m jog/walk, average 93 seconds. Like Keith on a steady progress each week.

Keith this morning Parkrun 5km in 19:03 1st. Splits: 3:36, 3:43, 3:51, 3:55, 3:58. His time will improve with more racing, paced sessions and a slightly slower start. Early days yet. Weather at Stromlo was windy and wet. No day for standing around. The set: 2500m warm up, 5 x 100m strides, 5 x 3 minute efforts with 60 seconds jog recovery, 1500m warm down. Another 11km for me later in the day. Tomorrow either a long run or some XC intervals again at Stromlo. I'll work that out when I wake up.

Today a long recovery run of 75 minutes on mostly soft surfaces. I felt great out there. A surprise, most of the nerve pain has gone away on my left side (residue from loading furniture into a ute last Sunday). After track last evening I found my 'friends' the taped tennis balls and got them stuck into loosening up my left hip and lower back. I think I can move forward again. We have four weeks left of track here in Canberra. There are three Championship races (1500m, 800m, 5000m) and an options week (not much on program). Following that one high volume week, another 10 day taper and straight into Competition Period 2 (more on that later). Race pace lactate intervals are required for the 800m / 1500m races. For the 5000m I need more 5000m specific pace sessions. Steve can flog me over 800m / 1500m but he is out for the season. All the races I expect to be time trials. I'll always get more out of myself when there is competition. I'll have to wait until Competition Pe

Weather warm, some wind, not too bad for running. It was pentathlon night so events had to fit around the main game. I spent an hour or so warming up, stretching, self massage and so on. Left side from ribs to plantar screaming neural pain. I ran 5 x 100m strides after jogs, fastest in 14.5 which is OK. I had to change spikes (shoes) due to pain. Next test was 209m at race pace with standing start in 36 seconds, another tick. More jogging and strides. Ready to go. Mile: ACT M55 record was 5:06.?, a stretch for me this week. Set beeping watch at 19 seconds for 109m and each 100m after that, relaxed until last 100m and picked it up last 100m. 5:03.0. Kathy W65 smashed that record by 15 seconds or so. I ran 8km with others in between Mile and 3000m 3000m: ACT M55 record was 10:15.? Not so hard this one. I went through 10000m and 5000m (and handicap Pennington 3000m) at 3000m quicker in last month or so. Set watch on 20 seconds/100m, cruised around. I felt good throughout. Steve was ou

It's been a long and hot summer in Canberra by any measure...the hottest I can recall. I'm calling it over and not only by the date. The week ahead looks good. I should be able to put some good sessions in, especially when daylight savings ends. The body is far from good. Pain from the ribs through hip, hamstring and down to achilles all on the left side and all neural from that heavy lifting on Sunday. It's getting better every day, I expect to be able to run OK tomorrow evening. Today an easy 11km in the afternoon. Tomorrow light winds and very warm expected. As the evening goes on conditions will improve. A Mile in the bad weather at 6:40pm, a 3000m around 7:40pm is the optimistic plan for the organisers. We have to fit around a pentathlon. There is always a backup when the 800m girls and 1500m boys events collide. A few of them will back up for our 3000m or 5000m events minutes later.

Jane another 5 x 3 minutes set. The speed of efforts has dropped again with the quickest effort under 4mins/km. Jane hoping to test herself at Parkrun this Saturday. Keith in Bega on Harness track 4 x 1000m. Very hot. Splits: 3:30, 3:32, 3:35, 3:40 I had a setback on Sunday afternoon lifting antique furniture into a ute causing damage to left side ribs and muscles. I missed my recovery run on Sunday. Monday a painful 20km in the afternoon. Tuesday 12km including 6 x 100m (14.7 quickest) and 4 x 200m (all 32-33 seconds into wind). Today another easy run hoping the injury continues to improve. As of yesterday I was still sore with ribs, side, hip and hamstring all with neural pain. I'm hoping to race a Mile and 3000m on Thursday. It may be only one of those races.