Secret Blog for Killing Track and Parkrun PBs

Gale force winds everywhere from Canberra to Bega. No hiding from it, we all got the job done. Six of us at Stromlo XC circuit for 2 x 1250m intervals using the biggest hills on the circuit(return effort steeper and direct into wind) and 2 x 500m efforts all up with summit finish. The usual warm up and warm down plus 5 x 100m strides. Splits: 1250m: 3:54 (3:07/km),4:29. 500m: 1:39,1:36. Wind affected all the efforts. First 1250m was a PB by 7 seconds. Other efforts were near previous PB despite conditions. Helen and Alison best of the girls today. Jen ran a very good half marathon last week, looked strong today. Kathy had a fall mid-week, sore ribs. Steve continues progress. This week 4 x 3 minute efforts average 3:35/km, quickest 3:22/km. 3 x 6 minute efforts average 3:45/km, quickest 3:42/km. Wind a big factor. Three weeks until Steve will be flying again. Keith today 6,5,4,3,2,1 minute efforts, pace 3:15-3:40/km, depending on wind direction and length of interval. It was blowing

Today completing the 800m/1500m component of this weeks training. A long hilly run of 20km including 5 x 200m with 200m jog recovery. Used the early 200m efforts as warm up, no lactate involved. Splits: 36,34,32,32,30.4. Tomorrow 2 x 1250m hilly XC efforts + 2 x 500m Hill XC efforts. Entry lists are up for Burnie 10km and Australian Masters Games events in Tasmania. For me it's all in for the Burnie 10km, backing up on consecutive days for 800m and 1500m on track. I'm feeling confident for all those events. I get to run two track meets locally prior to AMG. The start list has some great runners, depth on the thin side. Looking forward to a fun weekend away come mid-October.

Keith in Bemboka ran a fartlek session on undulating terrain, pace 3:19-3:45/km. It's dangerous in Bemboka too with magpies and snakes. Special head gear is in order.

Warm and sunny at this lunchtime run on hilly XC in middle section. Today done as 6,7,8 minute intervals with 60 seconds float recovery plus one short bug in the eye stop. Helen did as 6 x 3 minute efforts with 30 seconds float after 10 minutes warm up, Jaffa the dog off leash, just over 31 minutes. Next two sessions will be a set of strides around 30 seconds and a set of 600m efforts at 800m-1500m pace. Looking at Friday and Saturday morning for those sets, around 135km this week.

Same session as last week. Magpie swooping on lower trail, brown snake cruising on upper trail. Hard to avoid the danger but we did. Very close call with the brown snake, 6 feet long, head raised to strike, 2nd deadliest snake on land in Australia. The set: 2300m warm up, 5 x 100m strides, 2 x 1250m efforts taking in the two largest hills on the circuit (1 effort out and 1 effort back, return effort harder and more steep), 2300m warm down. Splits: 4:07 and 4:15 (4:15 and 4:40 last week). Easy afternoon recovery run made 14km for the day. Next set tomorrow with 6km XC as 5 x 3 minute efforts, 60 seconds float recovery.

This morning at O'Çonnor Ridge for the ACT Masters XC handicap 8km (incorporating final King/Queen of the mountain race). Weather very windy, warm on one of our toughest courses, relentless hills. I turned myself inside out this morning trying to keep my chances alive in the King of the Mountain series done on handicap point score. Result was 28:59 ast 96.4%, equal to the course record I set as an M45 year old in 2009. Splits: 3:22,3:33,3:23,3:41,3:51,3:45,3:45,3:35=28:58. All the splits included hills and on fire trail,first and last 300m on bike path. Minnie, KT and Ken all won King/Queen on mountain series long or short course, I was 2nd. Steve this week 4 x 3 minute efforts. An additional effort on previous week, average 3:33/km, 4 seconds quicker than previous week. Second set 3 x 6 minute efforts. An additional effort on previous week, average 3:54/km, slightly slower than previous week on a different location, as quick as 2 weeks before. Another step forward for Steve, sh

Keith today at Bega Fun Run 5km was pace setter for 25 minute group, still finished 4th outright by pacing 3rd place to 24:30. Keith holds the course record of 19 minutes set a few years ago. Steady recovery runs for me last two days, only 10km each day as I load up for a flat out effort tomorrow over 8km hilly XC handicap with ACT Masters Athletics Club. I've still got 110km in the legs last 7 days and feeling great. Brunch today was out in the spring weather at a homestead a short drive from home. A lovely day out.

This afternoon 17km including a trip to the track. AIS set: 4 x 100m (17,15,15.14.5) 2 x 200m (31.5,30.9). Only small gains in a few days, now means I'm comfortable at 14 seconds 100m and 30 seconds 200m. Last time I get to use this track as repairs to the infield will take a month. ACT Masters track begins at Woden track in a couple of weeks. Keith in Bega ran 3000m in 10:50 on all surfaces with some hills. He is still looking good for a great track season. A couple of days easy running for me until Sunday and the ACT Masters XC handicap. Really looking forward to an all-out effort there.

Today at BBQ Steaks a maximum threshold hilly XC run of 6km in 21:39, my fastest time since April...I'm getting back into track form again. Helen also her fastest in some time with 29:56. There was some wind out there but it was a delightful day. Helen did as 3 minute efforts, 30 seconds float. I did as 3 x 6 minute efforts with 30 seconds float, the final effort wasn't very far but is was quick. I might do some strides on track tomorrow or Friday, otherwise I'm saving some energy for an 8km XC handicap on a very hilly course on Sunday.

This afternoon at Stromlo 2 x 1200m hill efforts. With the magpie swooping I cut the normal loop in two, ran it in both directions taking the magpie out of play. The reverse direction takes in both hills on their steepest sides. It was very windy again. The set: 2500m warm up, 6 x 100m strides, 2 x 1250m hill efforts (4:15,4:40), 2500m warm down. Only 9km today taking volume last 7 days down from 135km to 128km. Keith in Bega ran 7 x 600m efforts. It was also windy down there. Splits: 2:10,2:10,2:10,2:13,2:07,2:00,2:09. Wind and hills were in play. Sections run were not identical.

This morning at Stromlo XC circuit 5 x 600m efforts with 400m jog recovery. Weather cold, frozen puddles, light winds, sunny. The set: 2000m warm up, 5 x 100m strides, 5 x 600m efforts (1:55,1:50,1:50,1:48,1:45) with 400m jog recovery, warm down. All up 9km. Another small set this afternoon on track 4 x 100m strides (17,15.3,14.7,14.6) and 4 x 200m efforts (32.8,31.4,31.1,31.4). Again better than last week. 11km in this set including warm up. The 600m set increased to 5 efforts from 4 last week. Peak effort was 2 seconds quicker than last week. Future sets will be same volume while reducing splits to all in the 1:40s and peak effort around 1:42-1:41. Next Sunday is ACT Masters Athletics XC handicap 8km, the final race in King/Queen of the Mountain series. The course is very tough with a final 2.5km mostly up hill. It suits me. I'll need to finish highly placed to win the series. I'll have a couple of easier days on Friday and Saturday to be up for it.

This morning minus 6 degrees and still. It did warm up by run start but not much. No prize money this year, as a result both Helen and I were first male and female outright (both over 55 yo). Jack was 4th outright. I had to back off the pace at various points due to dogs and small children. Other than that I was right on my maximum threshold. While we waited for the presentation tea and coffee was had at the Hyatt. Ita Buttrose presented the medals. Easy 11km recovery for me this afternoon, 24km for the day, 131km last 7 days. Keith this morning 21km including 5 x 100m strides. Keith had some wind on his run but otherwise a nice day.

In exactly 12 months World Masters Athletics Championships 2018 in Malaga Spain will be over. It's a sobering thought. Training plans have been stable. When to depart Australia is not. Today a post from organisers of Gold Coast Marathon may have shifted my thinking. Also a post from Velowire on 'Rumours of the parcours de Tour de France 2018' cycling which reminded me that the TDF 2018 had been moved later by a week than previously anticipated. Having seen 10 Tour de France straight I can't bear missing out on the 11th. The TDF route is also favourable for my plans. Plan is run Gold Coast Half Marathon or 10km weekend 30 June/1 July 2018. Depart for France 1 or 2 July. Travel to Noirmoutier for start of Tour de France. Follow route somewhat until Alpe d'Huez (1st altitude camp)around 18 July. Following that deviate towards near by Col du Galibier for 2nd altitude camp, further training(including 3rd altitude camp on Mont Ventoux)until 3 September when I depart Zuri

This morning very windy again, a few showers and rainbows. I did a pacing session with 2 x 1000m and 2 x 500m Hill efforts. Efforts were not timed done on feel. Just four of us. We were happy to head off to coffee post session. 13km in the morning session including strides. 11km in the afternoon session. 130km last 7 days. I will run a maximum threshold 7km tomorrow morning in a low key fun run. I'm feeling fresh enough to run well. Conditions should be still and very cold. Monday will be a set of 600m XC efforts and maybe some strides on track in the afternoon. Steve this week made some more progress. 3 x 3 minute efforts(3:39/km,3:41/km,3:33/km), average rate 4 seconds quicker than last week with an additional effort. 2 x 6 minute efforts (3:48/km,3:52/km), average rate 4 seconds quicker than last week with an additional effort.

Back to back sessions last 2 days. Yesterday at Stromlo 5 x 2 minute Hill Intervals with 60 seconds jog recovery. Today at BBQ Steaks 5 x 3 minute efforts (also hilly XC) with 30 seconds jog recovery. Both days were very windy. The magpie is swooping at Stromlo, not quite in full cry yet. We will have to avoid the lower trails and possibly change venue. Probably have 2 months of the swooping until the babies are out of nests. Keith yesterday ran 2700m in 9:50. That's quick for a training run. I was off-line having had my phone disconnected by Optus in error. The phone also does my data. These things happen. It took 45 hours to get the service up and running again. Two recovery days to follow, light session on Saturday, 7km road race on Sunday.

The Australian Institute of Sport track will be closed for a month from 25 September while the infield in replaced. I'll make some use of it over the next two weeks to get my track legs back. Today 6 x 100m strides in new spikes(full session tomorrow). Splits: 17,15,15,15,15,14 seconds. Warm up was 5km with 11km warm down. I felt in control running 15 seconds. 14 seconds at the end just to see where I am at. I'll need a few runs on the track to be bullet proof. It will be windy tomorrow afternoon at Stromlo. Not sure what the set will be.

Sunny, light winds and cool this morning at Stromlo. The set: 2000m warm up, 5 x 100m strides, 4 x 600m efforts with 400m jog recovery in 2 minutes, 2500m warm down. Splits: 1:52, 1:50, 1:48, 1:47. Recovery was reduced from the last set a week ago, added in one effort, speed wasn't as quick on the final effort...fatigued from yesterday's set and 130km this week. This afternoon an easy recovery run. Next set on Tuesday with 3 x 2000m Malaga Hill efforts if the magpie is not swooping. Burnie 10km Fun Run is 6 weeks away. Australian Masters Games 800m and 1500m on the following days. That's the next form checkpoint.

A swooping magpie changed the set today at Stromlo XC circuit. Helen, Gabe (1st and 3rd W50+ Canberra Times 10km last weekend) and myself. The set: 5km warm up, 5 x 100m strides, 2 x 1000m plus 2 x 500m hills. There was some wind, not a cloud in sight, cool not cold. Splits: 1000m 3:11, 3:05. 500m Hills 3:12/km, 3:10/km. Gabe was best of the girls in 1000m just over 4:00/km. Helen was best in the 500m hill efforts. It's a brutal hill at pace, all up for 400m, very steep 100m pinch to finish. The same start I've been using in the Malaga 2000m effort. Tomorrow maybe another set or long run. Weather will be ideal for running with the wind set to disappear. I'll see how I feel on the day. Steve is back to structured training after a virus. Tuesday 6 minute effort 3:54/km. Today 2 x 3 minute efforts 3:38/km, 3:45/km. Keith ran 6,5,4,3,2,1 minute efforts at good pace. It was very windy, untimed set.

This afternoon 20km over Black Mountain from work (almost all on trails), return via Bike Path including 10 x 30 second strides with 30 seconds jog recovery followed by warm down. Keith was in the press in his local rag (newspaper). A nice write up. Set for Keith today was 500m and 500m efforts. Splits for 500m were 1:35-1:44. Splits for 600m were 2:01-2:05. It was horrible weather today. Things will get better very quickly so I can resume some faster sessions. Next set on Saturday 5 x 600m. Sunday looks ideal for running. I might get out to do another set on Sunday early in the morning.

As I've used in winter for the last few years, this lunch time low key 6km run has 3-4km in the middle of undulating cross country surface. Today the weather was bleak again but mostly sunny. Cold, strong windy, snowing on the nearby hills all day. I wore double thermal layers on top, tights on the bottom. After some strides and warm up slipped into maximum threshold on the steep climb at the start and stayed there throughout the run, working hard all the way to the finish. 22:37 is one of my slower times when running hard. I felt good. The conditions weren't great. Helen ran just over 30 minutes as long interval session. I didn't catch her. She's been on the rise since the start of August. It was Rad's 90th birthday. We ate cake and chocolate post run. Tomorrow some easy strides on grass, 10 x 30 seconds. On Saturday my first 600m set in a while 5 x 600m XC efforts average under 1:50.

Weather worse than yesterday, colder, more snow on the hills, very windy, drizzle and showers all about. It will be like this for a few days. Best to stay indoors. This afternoon a 14km recovery run on the bush trails near home which were sheltered from the wind and drizzle. New shoes has made this possible again. The stones on the ground quite hard on my feet. 10 degrees maximum tomorrow. I'll get something done somewhere sheltered from the elements. Some photo from our big event in Canberra yesterday.

This morning Canberra Times Fun Run over three distances. Weather was changeable with squalls, strong head winds, drizzle. All starts were delayed due to logistics. 14km: I was 5th overall in 48:23, 1st M50-59 (1st male over 39). Distance was spot on 14km by 2 Garmins I saw. Splits: 3:16,3:19,3:18,3:42,3:46,3:34,3:16,3:33,3:43,3:22,3:14,3:29,3:26,3:22. I ran strongly start to finish. Splits were good when not running up or into a gale. Another step forward, quicker than City2Surf. 10km: Three W50-59s among us. Helen 1st, Gabe 3rd, Minnie 7th. Jack was 5th in M17-19. Course was long 10.2km. 5km: Keith 4th overall in 18:42, 1st M60-69 (was 1st male over 29). Splits: 3:45,3:35,3:37,3:39,3:40. Course was long. Keith went through 5km in 18:15.

Today only 6km easy, tomorrow the same. I felt awful today which is normal. I might feel the same tomorrow. Normally Sunday morning will be good for the Canberra Times Fun Run 14km but I can never tell on a 2 day taper. Regardless I'm moving on to a new training block on Monday. Spring is in the air and the magpies will soon be swooping. Training Overview - Direct Preparatory Period 1 : September 4 to October 24 Three key sessions: Set 1: 2000m Malaga hill loop continues at same pace. Efforts will rise from 2 to 5 for that set. I have another loop in the bush I can use when the magpie starts swooping at Stromlo. Set 2: I started 600m efforts this week. Pace will be the same, efforts will rise from 3 to 5. Recovery will reduce to 400m jog. Set 3: I am back on track or grass doing short intervals again. Many variations of sessions. 4 x 200m or 5 x 300m or 600m, 500m, 400m, 300m, 200m all with short recovery. The maximum threshold runs (Parkrun, ACT Masters XC) I have been doin