Secret Blog for Killing Track and Parkrun PBs

No track intervals this morning, track shut 30 minutes after scheduled open, replaced with long run 85 minutes solid in forest. I'll have to fit track intervals in next week. Tomorrow mid-morning my last Parkrun for a while. Tuesday set of 600s XC at Stromlo. Stats for 2017. I've averaged 117.2km per week since 1st January 2015 but the trend is down. 119km/week 2015, 117km/week 2016, 116km/week 2017. Big difference is one time per year major peak in 2015 to two peaks in 2016,2017...and more racing in between peaks.

Weather warm, mostly sunny, windy. I wasn't as fatigued as my last run here. All I had to contend with was more wind and a slippery track in places from overnight rain. I had a lead out for the first kilometre from Ben. Splits: 3:12, 3:22, 3:16, 3:25, 3:21 = 16:39. I had good running form again throughout. Some areas were wet and slippery with debris under the trees, I didn't push it in those places, especially the final twisting 500m. This afternoon a 12km recovery run, 132km last 7 days. Next set tomorrow morning on track, 800m 1500m specific. I'll see what the conditions are in the morning. New Years Day Parkrun again, starts late at 9:30am, it could be hot by then. That may be my last Parkrun for a bit. I'll focus on long intervals speeds at around 3:10/km in place of Parkrun in the final weeks before Oceania Masters Athletics Championships in New Zealand. Then it's switch on mode in the lead up to Australian Masters Athletics Championships in Perth, late Apr

For me training for multi event championships racing means replication in training of the championship scenario. This is how I go about it. Oceania Masters Athletics Championships in Dunedin NZ 2018 (3 weeks) is 5000m track, 800m, 8000m XC on consecutive days plus 1500m 3 days later. Australian Masters Athletics Championships in Perth 2018 (April, my first big goal) is 10000m track, 1500m, 5000m, 8000m XC on consecutive days. It's not easy to pull out 3-4 great races on consecutive days. Four days is pushing it for me (especially after 10000m), so I have to do sit and kick in one of those races to pull it off. Last week I ran Parkrun 5km 16:33, track session 3 x 400m, 3 x 200m, Parkrun 5km 16:42 on consecutive days. I was completely untapered, clocking up 130km for the week. This weekend I'll repeat that again. That's what gives me confidence I don't have to hold anything back. Of course there is rest, fuel, hydration, self massage, strides and recovery runs as well a

Early morning set at Stromlo. Weather cloudy, cool and humid. Grass needs a cut, lush and green. A cooling breeze from the south east made the efforts mostly into the wind. The set: Warm up, 5 x 100m strides, 5 x 600m efforts, 400m jog recovery, warm down. Splits: 1:51, 1:50, 1:48, 1:46, 1:43. It took a while to get into the set, starting to feel fatigued from the last three weeks of 130km. This afternoon an easy recovery run with Jaffa. Next set on track, 800m specific tomorrow. Parkrun 5km again on Saturday. Steve also 600m set. 3 x 600m on wet grass track. Splits: 1:56, 1:54, 1:52, 3 seconds quicker than previous week at same venue. Keith in Bega 6 x 300m also on wet grass track. Splits: 53,52,51,??,52,55.

2017 was always going to be an anti-climax to 2016 after having the World Masters Athletics Championships in our backyard in Perth. I set myself some goals at the start of the year and added another in along the way. Goal 1: Break every ACT M55 Age Track Record from 800m to One Hour. FAIL. I haven't broken the 800m record yet. Goal 2: Test myself at championship level in the 1500m. PASS. I won the World Masters Games NZ, Australian Masters Athletics Championships Darwin and Australian Masters Games Burnie M55 1500m events, all in quick times. Goal 3: (Set this after running Gold Coast Half Marathon) Repair my base maximum threshold level after peaking twice in a month for World Masters Games NZ, Australian Masters Athletics Championships Darwin. PASS. I won my Age Cat with solid runs in City2Surf 14km, Canberra Times 14km and Burnie 10km road races. The 14km races were both inprovements on my split in the Gold Coast Half. The Burnie TEN was easily my best road race of the year.

Cool change came in last evening. After 35 degrees yesterday back into the mid-20s, much nicer for running even with a 15-20kph breeze. I had a runner to lead me out again although he lasted for less than a kilometre. Splits slower into the wind for the first two kilometres, then identical to a couple of days ago for the last 3km. Splits from Garmin: 3:15, 3:24, 3:13, 3:20, 3:19. I didn't feel great in the warm up and strides, sluggish from three consecutive hard days. On a positive my running form held throughout and I felt strong if not nippy out there. Back to normal training this week. Next set in two days, 600m XC efforts at Stromlo. A longer set two days after that. Parkrun again on Saturday. Still keeping the 130km weeks rolling along. Steve up north a 13 second PB at his Parkrun holiday XC course. Now out for a run with Jaffa.

Weather warm to hot, no wind, full sun. Today solo again, a repeat of last week, first 3 intervals increased from 300m to 400m. All intervals with equal distance jog recovery. The set: 5km warm up, 5 x 100m strides with jog back recovery (20,17,16,15,14), 3 x 400m with lap jog recovery (68,67,66), 3 x 200m with 200m jog recovery (32,31,30), 11km warm down. Once again I'm growing in confidence in my 800m and 1500m events in Dunedin Oceania Masters Athletics Championships. This afternoon an easy recovery run. Tomorrow Parkrun 5km Xmas Day special edition. I'd love to break 16:30.

Dejavu weather to last week, warm to hot, no wind. I had Chappo to lead me out today again and I remembered to press start on the garmin this time so I can compare future splits. Nothing surprising. On the flat I am well under 3:20/km. A few short hills add a few seconds here and there. In the run I felt OK. I'm never going to feel great with 130km in the legs for the week. I race best off 85km. I held form for most of it again. Really cooked in the sun last 2km again. I didn't finish off how I'd like to. Splits: 3:09,3:21,3:16,3:21,3:19. Official time 16:33, one second quicker than last week. I'll run this course again on Christmas Day. I expect a similar time again. Tomorrow morning a track set 800m 1500m specific incorporated into long run. Oceania Masters Athletics Championships in four weeks away. I know I'll be good in 5000m and 8000m XC. I have some competition in the 800m and 1500m, I'd like to be up for those races especially.

Weather cool, heavy dew on the grass, no wind. Just me this morning. The set: Warm up, 5 x 100m strides, 3 x 1000m (3:09,3:08,3:07), warm down. An afternoon recovery run of 10km, 130km last 7 days. I'll be running two Parkrun 5km in coming days, 23rd and Xmas day. I will repeat the following weekend with a special New Years day event along with normal Parkrun. In between those runs I'll do 800m and 1500m sets. Volume is still a high 130km. I'll try to have shorter easy days in between Parkrun events. In a few weeks I'll lighten up the load for Oceania Masters Athletics Championships in Dunedin (800m, 1500m, 5000m track and 8000m XC). This morning Steve ran 3 x 3 minute efforts on grass track. Splits: 3:32/km, 3:24/km, 3:22/km. That's Steve's best set of this type in this training period. Good signs for the future. Keith is on a mini break tending to a niggle. Helen is OS.

At Stromlo this morning, very warm to hot, sunny, no wind. Track was in decent shape with the sand, grit and fertiliser of a few days ago sinking into the grass with recent rain. Ready for a cut again. The set with Helen: Warm up, 5 x 100m strides, 3 x 600m with long recovery (5 minutes), warm down. 35 minute recovery run this afternoon. 18km for the day, 130km last 7 days. Splits: Me: 2:32 (pace Helen), 1:43, 1:40 (PB). Helen: 2:32, 2:26, 2:26. Helen was a few seconds quicker than last outing. My 300m, 200m set on track two days ago fed into this session. 1:40 is a PB on this circuit, around 2:13 800m pace. I set a goal of 1:39 for 600m leading up to Oceania Masters Athletics Championships in a few weeks...I'm almost there early. Very confident I can run 2:10-2:12 for 800m in the right conditions. Keith 6 x 300m (55,54,54,55,54,54) on fresh mown circuit. Steve 3 x 600m on rough grass. Splits: 1:58, 1:55, 1:52. Well constructed set.

Long run this morning to the track and return incorporating a track session at 800m / 1500m specific paces. Weather windy and warm, track wet from rain an hour prior. The set: Warm up, 5 x 100m strides (19,18,16,15,14.8), 400m jog, 3 x 300m (53,52,51), 3 x 200m (31,31,30), warm down. Recovery same distance jog. Short recovery run in afternoon when it cooled down a touch. All up 23km for the day, 129km last 7 days. Next set 600m intervals either tomorrow or Tuesday. Keith a 106 minute long run this morning. 106km for the week. After session we celebrated the birthdays of Roger and KT.

Very warm to hot and humid at Parkrun this morning, no wind. I was there with Helen and KT, Roger also. My first of five Parkruns in the next couple of weeks or so. I had Brad Croker and Chappo to lead me out this morning. Brad was on fire in testing conditions. I ran a controlled run with good running form for most of it, a little cooked in the final 2km, very happy with 16:34, a new Parkrun PB. The first 3km I was running at 3:14/km on the flat sections, same pace I trained at on Thursday morning for the longer efforts. I need to do some track tempo work at 3:10/km in the next few weeks. I now lead the age graded table with 92+% ahead of Rowan Walker and Marty Dent. I'm hoping to shave some more time off in the next few runs. KT forgot her barcode, is still a Parkrun virgin with 22 minutes (no barcode, no result policy). Helen ran 23:42, just behind her 23:36 a year ago. Both great runs in the conditions. Keith ran 2 x 2500m tempo this morning. Splits: 9:31, 9:41. Steve ran

Early morning set at Stromlo, 5am. No sun, no wind, track recently covered with sand and grit, slower than a couple of days ago. I've been using this track or XC set for years as a prep for major events. Some slight variation in the kick down distances. This year I'm setting 600m, 600m as kick down distances to align with how I am now racing from 1500m up. The set: Warm up, 5 x 100m strides, 2000m, 1500m, 1200m (all at 3:15/km), 600m 1:51 (3:05/km) 600m 1:48 (3:00/km), warm down. Set completed at 6am. A recovery run of 30 minutes in the evening. Track is on Thursday evening, mostly novelty events, I am race director. I may get some run in on track if there is an opportunity. Next session Parkrun 5km on Saturday. Steve 3 x 3 minute efforts this morning. Splits: 3:34/km, 3:36/km, 3:26/km Keith 4 x 3 minute efforts this morning. Splits: 3:43/km, 3:33/km, 4:01/km, 4:??/km on undulating terrain.

Pre-Malaga training camp in Paris: On the weekend I locked myself into a three week climate adjustment / training camp in Paris, close to Bois de Boulogne. No driving around France on this visit. Just training, resting and some sightseeing. My final races in Australia with be Sutherland2Surf 11km on July 22 and City2Surf 14km on August 12 2018. Other races before that are probable. In Paris I will have access to three 5km TT runs at two low key Parkrun events for tuning up, both close to my apartment.

Circuit freshly mown, close cut. The best I've seen it for a couple of years. I've slipped into a stable 120-130km/week for a month or so pre-Oceania Masters Athletics Championships in New Zealand. No racing until then except a few Parkrun 5km. Legs are heavier than in track season part 1. The set with Steve early in the morning. A sea breeze not helping, cloudy and humid. The set: Warm up, 5 x 100m strides, 4 x 600m efforts with 400m jog recovery, warm down. Easy 35 minute jog in the early evening, hot. Splits: Me: 1:47, 1:45, 1:43, cruised a 4th 1:51. Steve: 1:53, 1:51, 1:48, 1:54. Another great set from me, almost at maximum on the 3rd effort, otherwise in control. Steve again into the 1:40s, good to see. Steve is away for a while as am I when he returns. We will ramp things up again together in February with some big Saturday sets. Keith also warm up, 5 x 100m strides, 5 x 300m efforts (54,53,52,55,54), warm down. Next set for me some 200-300m strides on grass, probabl

Preparatory Period 1 mid December to late January 2017 I first posted this period plan a few weeks ago. It's the first of three blocks of training leading towards Australian Masters Athletics Championships Perth, April 2018. I'll be using a mix of Parkrun 5km, sessions and Oceania Masters Athletics Championships (Dunedin, New Zealand)to springboard into 2018. I'm already in great form. I'll be running 4-5 Parkrun events over a few weeks to replace track events while the season is in hiatus. Key track sessions will be aimed at the events I am doing in New Zealand (800m, 1500m, 5000m and 8000m cross country). Training goal: Aim to fit in no more than 3-4 of the sessions below each week, weekly volume 110km to 140km 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 thr

This morning at Stromlo 4 x 1000m efforts. Circuit is looking great after the rain and firmed up a little, fresh cut. The set: Warm up, 5 x 100m strides, 4 x 1000m with 1000m jog recovery, warm down. Fourth effort was a float 4:05-4:15/km. All up 14km for the morning. Splits: Me: 3:08, 3:02, 2:55. KT 3:55, 3:55, 3:54. Ann and Helen both running well. Helen 4:08 her quickest. Yesterday was a two Xmas party event, work and friends. It was a late evening, we did great to run so well. This afternoon an easy 35 minute recovery run. Tomorrow a long run in the forest trails. Steve ran Parkrun 5km 18:21. Splits: 3:41, 3:37, 3:41, 3:43, 3:36. Keith ran 2 x 3000m tempo on undulating gravel road as 3:50/km pace out and 4:42/km pace back with 2 minutes recovery in between.

Weather ideal, top 5 all talent in close competition. I ran my own race solo as did the others, the same way as I train with my best saved for the end. Splits: 69, 68 = 2:17.42. Once again almost identical pace I ran my 600m peak efforts on XC in the last fortnight (1:41). That means a 1:39 will get me 2:14 or so. That's what I'll aim at in coming weeks. I ran a 3000m handicap race to finish off the evening in under 3:20/km, 4th on handicap. I't party time tomorrow. I'll cobble a set together on Saturday at Stromlo. Steve ran some 3 minute efforts, best effort back into the 3:20s/km. Keith ran 5 x 800m efforts untimed.

Unseasonal wet weather continues with Stromlo XC circuit saturated,lush and slow. Early morning set with Steve. I have an 800m on Thursday. I slowed down the early part of each interval an made sure the final 200-300m were quick. The set: Warm up, 5 x 100m strides, 3 x 600m efforts, warm down. Splits: Steve: 1:53, 1:51, 1:47. Me: 1:48, 1:44, 1:41. That's my quickest set running with Steve. The 100m and 200m strides on Sunday has lifted my speed. Steve back into the 1:40s is promising. An easy recovery run this afternoon. Easy running tomorrow also with strides. My final race for 2017 an 800m handicap on Thursday.

This morning at AIS track some strides to prepare for an 800m handicap on Thursday. Weather cool, cloudy, some wind. The set: Warm up, 5 x 100m strides(18,16,15,15.0,14.7), 5 x 200m strides(33.3,33.5,32.3,30.9,30.6),warm down. In the afternoon a long recovery run on a mix of grass and bike path. Next sets on Monday and Tuesday with focus on 800m and 1500m pace. Ewen took a video from the 1500m at track on Thursday. A couple of easy days got me over my fatigue that evening.

Rain everywhere this morning and this afternoon. I managed to find three crazy friends for sets before and after lunch. Set 1: With Gabe, warm up, 5 x 60 metre strides, 5 x 3 minute efforts with 60 seconds float recovery, warm down. Set 2: With Helen and Jack, warm up, 5 x 60 metre strides, 6 x 2 minute efforts with 30 seconds float recovery, warm down. All up 23km for the day Steve in Tuggers on the Parkrun course not used because it was cancelled 5km in 18:43. Splits: 3:43, 3:45, 3:50, 3:45, 3:39. Keith in Bega 1500m efforts on treadmill, going through motions. Not much you can do on a day like today. Things should get better in coming days.