Secret Blog for Killing Track and Parkrun PBs

This afternoon at Stromlo XC Circuit 3 x 600m efforts on undulating stretch, no real hills. Splits: 1:52, 1:47, 1:44. Those splits very near my best ever, surprising since my intervals of late have been at 2000m and I've done no speed work yet. Keith ran the same set 200km away. His splits all 2:15. Keith is running Canberra Times 5km on Sunday. He should be competitive with all ages on the day. Just 14km for me today, I've dipped under 120km for the week (119km), I should be down to 100km by Sunday with two very easy days to come. A blast from the 2012 Canberra Times Fun Run.

I haven't reduced volume yet, sitting exactly on 120km last 7 days. Session was reduced by half this morning, same intensity (almost full gas). The morning set: 2600m warm up, 5 x 100m strides, 2000m Malaga loop on grass using all the biggest hills at Stromlo XC circuit, 2000m warm down, easy recovery run in the afternoon. 17km for the day. My 2000m Malaga effort was 6:17, a PB by 8 seconds. I can go quicker still, kangaroos on course and not tapered, sub-6:10 is possible. I never would have thought that before the last few months. Helen was 9:12, similar to her effort last week. Keith ran 2 x 2000m in 7:07 and 7:07. That's his fastest 2000m set to date. The usual warm up, warm down plus strides in 16-17 seconds. Next set on Thursday with 3 x 600m XC intervals. It won't be flat out but I'd like to run one effort under 1:48.

ACT Masters cross country handicap at Goorooyarroo this morning over 10.3km. The course undulating and mostly up and into the wind on the way out, the opposite on the way home. One of our toughest courses with a very fast downhill final 500m. Weather very windy and cold. Things got even worse just after the event with rain, small hail and snow on the mountains. Splits: 3:57, 3:39, 4:09, 3:46, 3:42 (5km 19:14),3:41, 3:48, 3:25, 3:36, 3:38 (5km 18:09,10km 37:25),42(228m)= 38:07 and 30th across line on handicap. Course was 228m longer than last year in which I ran 37:32 (course record), my only run there over 10km. Today was a little quicker than that run. Surprisingly I felt very good out there after the 6km XC race yesterday. An easy recovery run this afternoon to make 24km for the day, 120km last 7 days. This week will include a 2 day taper to prepare for Canberra Times 14km on Sunday. Next set on Tuesday with 2 x 2000m hilly efforts on grass. Thursday 4 x 600m efforts, also on the g

A smaller field than anticipated with some non-starters. The course not flat, rather lumpy but without any major hills. Uneven surface in parts and some very tight corners. The World Masters XC course in Lyon 2015 is similar. I did do one full 3km lap prior to the start and some strides. My legs were very heavy without easy days prior and three hard sets in the week. The race was slow from the start. I took the lead at 300m in, gapped the field and hammered it for 2km. After 2.5km M45 Darren caught me. He had a small gap after 3km but really extended it in the second lap. Darren must have run something like 10:08, 10:08 for his splits. Mine were 10:12 and 10:39. That's the story. I started too fast and faded on the second lap. 5 hours of driving all up, a new course to experience, lots of vibe on course...I was home by lunch. Tomorrow morning ACT Masters XC Handicap 10km at Goorooyaroo. It has very hilly start, undulating out and back, then steep down 1km to finish. I won't

I saw the details for this event only hours before the entries closed. I entered just in case there was some competition there...and there is! A small but classy field that will give me trouble. It's on Saturday morning at 9am, a 3 hour drive from here. I'll probably wake early and head down to the coast on the morning of the race. Today a 17km recovery run, mostly on soft surfaces. Tomorrow a shorter recovery run. I'll still have 120km+ in the legs last 7 days. Nothing I can do. Today Keith in Bega ran 5 x 500m in around 1:40. It's all coming together for Keith.

Preliminary program for World Masters Athletics Championships Malaga 2018 has been released. I am committed to 8000m XC, 10km road, 5000m track and either 1500m or Half Marathon (timetable clash). I'll aim for a two peak program with Australian Masters Athletics Championships in Perth, April 26-29 April 2018 and World Masters Athletics Championships Malaga September 5-16 2018. As I've done since 2009 I'll use a series of base training, race preparation and racing blocks for each peak. I didn't invent the training structure and race tactics, coach of Hicham El Guerrouj did. It's available freely on the web and modified translation in this blog. First training block commenced after Australian Masters Athletics Championships in mid-June and runs through until late October 2017. Basically high volume (120km/week average), one major race per month with a 2-3 day taper and 2-3 long interval training sessions per week, mostly on soft surfaces that include hills. 2017 Ra

Backing up from yesterday a maximum threshold run over the dirt trail hills at BBQ Steaks. A wood chipper on the path cost us all 10 seconds or so out there. My time 22:05. Helen 30 minutes. A little windy on the high parts of the course. My first run in singlet and shorts in quite some time. It must have been a nice day. Next set on Saturday (short set). Sunday is ACT Masters XC Handicap 10km at Goorooyaroo. It is very hilly. I'll be going full gas. Following Sunday is Canberra Times Fun Run 14km.

This morning with Helen 2 x 2000m efforts on the hilliest section of the circuit with 500m jog recovery. Splits: 6:37, 6:32. Helen: 9:09, 8:56. Weather was still and crisp with sunny skies. The usual warm up and warm down with 5 x 100m strides. I ran an afternoon 40 minute loosener, mostly on soft surfaces. Keith on a 2700m road loop ran 3 x 2000m efforts. Splits: 7:19, 7:18, 7:18. Keith also did a slow afternoon run. I've now booked a hotel for the World Masters Athletics Championships 2018 in Malaga, Spain. It's not so far from the main stadium and start/finish of the 10km and Half Marathon.

Up early this morning, jog to the Tan, multiple laps at 3:50/km, jog back to hotel. That Anderson Street hill got harder and harder to stay in rhythm in the latter laps. As always plenty of fit people out there. The track nice and firm after recent rain. Back to Canberra this afternoon, I may yet fit in an afternoon loosener jog. Next weekend ACT Masters XC Handicap. Following weekend Canberra Times 14km Fun Run. No point going too deep on the volume, I'll try to get some quality sessions in and start doing some 100m strides.

Keith in Parkrun Bega 18:49. He used it as an interval session. There were strong winds. Minnie and I ran Parkrun Launceston. Minnie 25:51. Her last 3 Parkrun efforts have been all exactly that time. Consistent! My time 17:26 seconds despite standing still for 53 seconds at an unmanned, unmarked intersection as I waited for others to catch up mid-race. I caught them, first two of which ran 18 minutes+. Weather was cold and still, sunny, puddles frozen. Course was cross country compacted gravel and dirt, mostly flat. I felt great running. Better form than City2Surf event.

Keith in Bega 5 x 3 minute efforts, 200m jog recovery. Splits: 3:27/km, 3:26/km, 3:25/km, 3:22/km, 3:34/km. looking at the splits Keith is in great form. Weather as here was very windy. A great set in those conditions. Only 10km for me, a recovery run on hills again. I felt good despite the weather. Heading south to Tasmania tomorrow morning. I may have something exciting (for me) to announce tmoz evening.

At lunch a 6km run including 2.5km maximum threshold hill effort. Weather was very windy throughout the day with some rain. I was lucky to get a solid run in. In the afternoon another hilly run but at slower pace. All up 17km for the day. I'll be building up to 120km for the week by Sunday, with a Parkrun 5km in Launceston on Saturday. That will be my next hard effort.

Keith in Bega 2000m 7:15, 1000m 3:32, 600m 2:06. The usual warm up, warm down and 5 x 100m strides. The weather has turned back to winter again here with rain and wind all day expected. I'll continue to do recovery runs until I'm down in Launceston for a Parkrun on Saturday.

This afternoon a long recovery run mostly of undulating fire trails though the arboretum and back. A couple of sore spots in the thighs from all that down racing yesterday. Other than that it's all good to begin sessions in a day or two.

This morning City2Surf 14km crossing the line 52nd, 1st in M50-59. I can't really fault my run. I knew within 500m I was having a good one. First 6km covered at 3:18/km was right on my limit. I lost a few places on Heartbreak Hill but got them all back plus some more when the race turned into the wind and I could start picking off more runners. First 3km in 10:09, last 3km in 9:44. Hard work in between. My run better than at the Gold Coast Half Marathon having now had 9 weeks of base building. Minnie, Helen, Gabe, Mia, Kathy, Emma and Jack all ran well. Helen and Jack both broke 70 minutes to conserve a spot in the first start group. Steve and family out on course walking. Next up Canberra Times 14km fun run over the same 14km distance in 3 weeks. I'll start to do some solid 10km paced sets. I should be quicker than today. Next set probably on Tuesday, probably a tempo run to allow the body to recover. I'm running Parkrun Launceston on Saturday.

Drive to Sydney in the morning, nice weather with full sun, light winds, around 20 degrees. My run along the bay 7km to Ramsgate sea baths and back. I felt good, I should be fine tomorrow. See what happens. Keith 5 x 3 minutes in Bega. Splits 3:38/km, 3:36/km, 3:27/km, 3:47/km, 3:30/km. Keith has just posted one of his biggest weeks. Still months until October and track season. It's Minnie's birthday, we will drink some champagne regardless of City2Surf 14km tmoz.

Last two days 16km and 8km, running steady. Second short day tomorrow in Sydney, the day before City2Surf 14km, only 5km. Two day taper will reduce volume from earlier in the week at 135km down to 90km. With such a short taper I never know if it's going to be great on race day, I usually am good, it's all about long term. My first big goal is in April 2018 with Australian Masters Athletics Championships. That's a long way in the future. To keep my interest up and continue my development again as a middle distance runner I am now entered in Australian Masters Games 800m and 1500m (plus Burnie 10km road race) and Oceania Masters Athletics Championships in Dunedin NZ 800m and 1500m (plus 5000m and 8km XC). Keith yesterday 4 x 3 minute efforts. Splits: 3:29/km, 3:30/km, 3:32/km, 3:37/km. Another great set from Keith, all with 200m jog recovery. Steve is on the mend from a calf niggle, will be jogging City2Surf back of the pack.

This afternoon almost on dusk 16km including 5 x power hills (20 seconds to 100 seconds) on moderate to steep incline bike path. It was a beautiful day with light winds, blue skies although still on the cool side. I'm sitting on 120km last 7 days. I should be able to get it down to 90-100km by City2Surf 14km on Sunday with only 1-2 easy days. Keith in Bega did a recovery run. Steve is back in action with a 6km run after a calf strain. Steve will be jogging City2Surf with the masses. Just strides and maybe a tempo run before City2Surf. I'll take it day by day. 16km scheduled for tmoz. Weather will start to turn nasty again.

Lunch time jog of 25 minutes. Afternoon session of Malaga 2000m XC loop. Weather windy and cold, sunny, loads of snow this morning on surrounding hills and especially Mount Franklin. The afternoon set: 2600m warm up, 5 x 100m strides, Malaga 2000m XC loop in 6:29 (using all the biggest hills on the circuits), 5500m warm down. Helen ran the loop in 9:07, her quickest since returning from Europe. Hard to believe in previous years my quickest 2000m efforts have been all been slower than these very hilly loop efforts. Three obvious reasons. First I ran deep into June doing track work for the Australian Masters Athletics Championships in Darwin. Second I managed to keep the weight off over winter as a result I'm 2-3kg lighter than otherwise at this time of year. Third those long hill climbs up Col du Galibier, I haven't done those since 2011 or 2012, simply because of the Tour de France race route and the stages I made a visit to. Col du Tourmalet in the Pyrenees is another great

Temperature below 10 degrees all day, blizzards on the mountains around, snowflakes or small hail on the hills...a day to stay indoors. Yesterday longish run 25km in better conditions, pace snappy. Today just a brave jog at lunch of 30 minutes. Last 7 days 125km. Next set tomorrow, probably 2 x 2000m Malaga loop XC efforts. I will double-up following day (weather is better), then easy running and strides until City2Surf 14km on Sunday. Minnie has been in good form in the Parkruns.

Blizzards on surrounding hills, very windy and cold. First group session for a few weeks. Roger, Gabe, Helen and myself. The set: 4600m warm up, 5 x 100m strides, 2 x 2000m incorporating the biggest hills at the circuit with 500m jog recovery. Gabe, Roger and Helen no more than 100m separating them, 4:30-5:00/km. My splits: 6:37, 6:50. Wind and a soft, rain affected track making it much slower than the efforts on Tuesday. I also had to dodge grazing kangaroos on the second effort. Keith in Bega ran Parkrun 5km in 18:29. Splits: 3:32, 3:40, 3:40, 3:45, 3:50. That's Keith's best effort on the course since 2015. If he can hold it together for a few months some quick times will come on track in October and beyond. City2Surf 14km next Sunday. It will be training as usual this week with 2 easy days next Friday and Saturday, similar mini-taper to Gold Coast Half Marathon a month ago. This afternoon an easy recovery run. I'll peak at around 135km for the week on Monday, knock t

Keith in Bega on horse track 600m 1:59, 500m 1:38, 400m 80, 300m 56, 200m 35. Another session to prove Keith still has some leg speed in the middle of winter at the age of 60. Not many age 60+ could match that. A lazy day for me. Two recovery runs, total of 17km. It rained today, glad I got the set in yesterday. Next set on Saturday at Stromlo on grass. I may double up on Sunday if the weather is good. After going through the video of Tour de France four times on TV this year. I think it's a record for us but the helicopters are making us look like ants.

At Stromlo XC circuit 2km warm up, 5 x 100m strides, 6,5,4,3,2,1 minute efforts with 60 seconds jog recovery on hilly loops. Pace between 3:28/km reducing to 3:18/km as the efforts shortened. Earlier in the day 8km at lunch. All up 17km for the day. Heavy rain expected tomorrow, the reason for bringing the set forward by a day. Next set on Saturday with 6 x 600m efforts, 400m jog recovery.

Back into training routine at Stromlo again. Days are short, a short set, just the 2000m hilly XC loop I was using before I left for France. Surprise, another PB of 6:25. To be honest it didn't feel that quick. Not sure where I am at but I'll take that one. Helen same set, also rusty after spending 6 weeks OS, 9:14 for 2000m. The set: 7km at lunch, 2600m warm up, 5 x 100m strides, 2000m loop, warm down. All up 16km for the day. In transit home from France on Saturday, I should be over 120km for the week come Sunday. Keith in Bemboka 4 x 3 minute efforts. Splits: ??, 3:29/km, 3:53/km, 3:23/km. Variable terrain on gravel roads. Splits were good. Next set? Weather not looking good. It may be Saturday. I've booked my first week of accommodation for World Masters Athletics Championships 2018 Malaga Spain training camp. I'll be spending it in St Malo again, training on the beach at low tide.