Secret Blog for Killing Track and Parkrun PBs

This morning at Stromlo XC circuit cool, sunny, light winds, dew on the grass. Just three of us with Steve, KT and myself. We did similar to Steve's set yesterday. Steve ran solo 5 x 3 minute efforts with 60 seconds jog recovery with an average speed in the 3:30s/km, similar to the previous week. Jen who is running Marathon de Paris in a week ran yet another Parkrun PB today. It's been amazing following her training and racing progress since early January. Her lower threshold runs of 16-20km on a Wednesday have been spot on. Jen deserves success in Paris. KT and I ran 5 x 600m efforts with 400m jog recovery. I could only manage 3:20/km yesterday, I was looking for <3:00/km today. It turned out to be equal to my best set of this type since the time of the World Masters Athletics Championships Perth in 2016. That's very surprising with dew on the grass, headwind, no spikes (5000m racers again) and 142km clocked last seven days. I can run a very good 800m off this set an

Perfect morning for running at Stromlo XC circuit. Saturday session moved to Friday as almost nobody will be in Canberra tomorrow. The set: Warm up, 5 x 100m strides, 5 x 200m with 60 seconds jog recovery on undulating 2.5km loop, warm down. Pace for me was 3:20/km wearing 5km racing flats. Easy afternoon recovery run in the forest. 140km last 7 days. Brunch this morning was northside. Next set tomorrow morning, something more structured with pace around 3:00/km.

Yesterday runs to and from work, mostly on soft surfaces. All up 26km for the day. Today at Stromlo XC circuit 5 x 400m efforts with 600m jog recovery, incorporated into an 18km run. Splits: 72,73,71,70,68. No wearing spikes yet but close, my 5km racing flats. A four day break from work over Easter will make it easy to get some sessions in. I'm tempted to run a Parkrun on Saturday. I'll see who is left in town before I decide. 125km last 7 days.

This morning very cold for Steve when he did his 4 x 600m set. Splits: 1:55,1:54,1:54,1:53. Weather was much warmer in the afternoon for my set, light breeze. Splits: 1:55,1:55,1:53,1:48. I really struggled to get moving...fatigue, the lingering niggles and still wearing trainers. I kept running after the set clocking 18km. I tried to get my set done yesterday but was really sore and tired after the XC handicap. All I could manage was 1000m efforts in 3:55 and 3:30, also incorporated into a long run of 16km. No track this week due to Easter. Despite the fatigue and niggles I'll keep pushing through the sets and get a little more rest in between. The training form will come back in a week or so. Keith is volunteering for the folk festival at the moment. He slept rough in the cold 3 degree morning and managed a 2 hour run yesterday. Helen is down south for a week.

This morning the ACT Masters XC Handicap at Stromlo over 8000m. Course was out and back twice, taking in all the big hills in both directions. Weather was warm, cloudy and very windy. I was wearing trainers again to protect the ankle niggle. I had a quick first 1070m in 7:06 before settling into maximun threshold 7:30, 7:33, 7:29. Helen had another solid effort. We were out at a party until after midnight, did well to wake up in good shape. In the 4140m race KT had the best age graded run of the day.

This morning at Stromlo XC Circuit 5 x 3 minute intervals with 60 seconds jog recovery. We had a good crew out there this morning, all running well in nice conditions. We used the undulating 2500m and 2000m loops for the set. Thursday night at track was ACT Masters 5000m Championships. Most had good runs, some great runs. Strong headwind of 4m/sec made things tough but if there was a body in front not so bad. Kathy, Steve and Keith ran well. Helen had the run of the night with a season best for the 3000m split and 5000m. Probably the best she's run since World Championships in 2016. Helen did all the work into the wind and dropped all who were hugging her heels. She gave Robbie 100m head start in the early laps, reeled him in and race him to the line in the final laps. Of me: I used the evening as training again. 3000m early pacing KT to a season best of 12:51. A short time later 800m in 2:41. 5000m in 16:59. I wore training shoes for the first two, spikes for the 5000m. Wearing

This morning at Stromlo XC circuit 3 x 600m efforts. Steve ran the set early, I needed more time for stretch and foam rolling, a little later. Keith on grass in Bega some short intervals. 600m splits: Steve 1:49, 1:48, 1:49. That's three solid efforts, suffering from chest infection. Helen 2:37, 2:32, 2:25. Me 1:47, 1:44, 1:43. Keith in Bega 2 x 200m 37,36 ; 2 x 300m 57,59, 2 x 400m 82,86. It's 5000m on Thursday evening at track. I'm expecting to run. Last two days were long recovery runs of 90 and 75 minutes. Video from Coombs Parkrun.

This morning 235 runners ran Parkrun Coombs inaugural event. A few of my friends took part and had fun and great results. Amazing to see how many of them top 15 in age standard terms (Ann and Helen both in top 7 ast along with myself). The course all XC surface out and back with grass, dirt and gravel, undulating with the first 1500m mostly down and the last 1500m mostly up, otherwise undulating, quite a few deep erosion trenches to jump or dodge. Of me: ITB issues still at play. Jim 3rd today has the same issue coming from the same spot and treating it the same way. I am over 120km this week, running really well again, not much to complain about. I have to get a rolling and stretching routine happening all day to keep things moving along until it subsides. Jim led the first 500m, I took over and led until 1km to go, didn't have much left in the last 800m all up. On my limit all the way. Once again in not my fast shoes. Splits: 8:21, 8:51 =17:13. Lost 15 seconds running up hill a

At lunch a 6km maximum threshold run on the tough and undulating mostly XC course. Both Helen and myself ran 10-15 seconds quicker than last week, our best times since November 2017. Once again running in training shoes for both of us. I could peel off another 30 seconds in racing flats. This morning Jen ran a lower threshold run around the lake of 20.2km in 1hour 51 minutes. That's just as quick as her run on Sunday in a half marathon...amazing. Jen has been constantly improving over the last few months and is ready to race Marathon de Paris in a few weeks. Keith had a munching day with two 10km runs, to and from the local bakery. Not sure if it was negative calories.

This morning at Stromlo 22km including sets back to back with Steve at dawn and Helen after completion of set 1. Both ran identical sets. Weather cloudy with some wind. Balloons in the sky but having a rough time of it. Better weather on the weekend when Jen ran 1:53 for the half marathon, all-time PB as W60+. The set: Warm up, 5 x 100m strides, 4 x 600m efforts undulating terrain, warm down. Splits: Steve 1:57,1:53,1:49,1:46. Helen (first two paced, last two chasing start) 2:46,2:28,2:26,2:25. Me (with Steve) 1:53,1:46,1:42,1:49 (with Helen) 2:46,2:28,1:52,1:51 Of me: Back into a normal training routine with ankle and ITB reduced to minor niggles. I'm still wearing trainers for sessions making the set today with Steve my best without spikes. Tomorrow 6km maximum threshold XC run. Thursday on track 3000m. Saturday Parkrun 5km XC.

Two sets this morning at Stromlo XC Circuit, 22km all up. Set 1 with Steve and Shane, set 2 with Ann and Helen. Weather warm, sunny, no wind. Balloons in the sky. I am still wearing training shoes for sessions as opposed to spikes until the ankle totally clears up. Most of my friends on the coast for the long weekend. Set 1: 3500m warm up, 5 x 100m strides, 2000m 6:57, 1200m 3:52, 1000m 3:16, 800m 2:30, 6km warm down. Steve was very good today pressing me in all the efforts and leading the final 800m. Shane not far behind also, has had only a couple of sets of this type. Set 2: 2500m warm up, 5 x 100m strides, 5 x 2 minute efforts at just over 4:00/km, 60 seconds jog recovery, 3000m warm down. Both Ann and Helen very similar in speed. Tomorrow morning a long run early to watch the Weston Creek Half Marathon on course. Keith in Bemboka ran 5 x 1000m on undulating country road with 500m recovery. Pace was at 4min/km.

ACT Masters track featured steeple chase, 1500m and 3000m events. Weather was warm to cool and windy. Steve won the 1500m. KT, Helen and myself first three in the 3000m. Steve looked very comfortable in the 1500m, his first short race of the season. KT improved again in the 3000m for the third consecutive week. Helen and I were backing up from a maximum threshold 6km XC yesterday. I felt great running with some grief in the later laps wearing in new shoes. It's a long weekend in Canberra. Many will be away on coast. We'll do some sets aimed at a 5000m in two weeks. Keith in Bega ran 7 x 400m on soft wet grass track. Splits: 77.79.76.77,76,77.

40th anniversary of BBQ Stakes lunchtime run today, my 40th run. Over 90 starters today with warm weather, a little wind, mostly sunny. Helen and I both had our fastest runs since late last year. Helen was testing new promo shoes, I wore training shoes to protect the niggles. Helen 30:01, myself 21:59. I'm very close to full fitness again, can slip into normal training routine once more. Afternoon recovery run made 18km for the day. I'll be over 120km for the week. Tomorrow evening at track I'll probably have a cruise over 3000m.

Yesterday afternoon a long run of 80 minutes, mostly on grass and in the rain. This morning Steve ran 4 x 600m efforts, all in the low 1:50s. It was very windy. Helen and I were there as Steve finished his set. 3 x 600m efforts for us. Splits: (me) 1:53,1:46,1:44. (Helen) 2:37,2:31,2:27. This afternoon an easy recovery run. Tomorrow a maximum threshold run of 6km on undulating, mostly XC circuit. Of me: Both ankle and ITB issues under control with minimal pain. I'm still wearing training shoes for sessions. Splits were quick today, surprising. Legs are good, cardio is a struggle having missed a few sets. Volume will be at 120km this week. It will take another week or two to get back to where I was 10 days ago. Keith 4 x 3 minute efforts on hilly Barretts Road. Pace splits: 3:31/km, 3:36/km, 3:53/km, 3:55/km. Gradient and wind affected pace.

After missing a week of sessions due to ITB and achilles/ankle issues I'll throw in a couple of additional sets to play catch up. The set: Warm up, 5 x 100m strides, 3 x 600m efforts with 400m jog recovery, warm down. Easy 45 minute recovery run in the afternoon. 18km for the day. Splits: 2:12, 2:08, 1:58. Session was done in training shoes. Spikes would save 10 seconds. Yesterday the quickest was 2:21. I'll throw in another set tomorrow am and see if I can get back into the 1:40s, but only if the body holds up with no niggles. Last evening a walk around the colour lit buidings of Enlighten. People everywhere on a balmy evening.

This morning Steve and Shane ran 1200m, 1000m, 800m efforts. One of Steve's best sets this season with all times quick, Shane's first set this season with Steve. Shane continued with the group in set 2. A big day for Shane. Set 2: 5 x 600m efforts with 400m recovery (glue set with shorter recovery than normal, usual set Steve and I would do on a Tuesday). I paced the set at 3:55/km. KT the best of the girls who had longer recovery between efforts. Brunch was at Tilleys. I managed to complete a full set today at reduced pace. 4km warm up, 5 x 100m strides, 5 x 600m, warm down. Recovery run in the afternoon. 18km for the day. Ankle/achilles is much improved, no ITB pain at all today. If I can complete a set on Tuesday I'll consider a 1500m track run on Thursday in training shoes. Today a shot of Keith's watch showing the elevation on his undulating Barretts Road stretch.

Steve and KT ran in the 3000m last evening. KT ran 13:06. Steve ran 10:28 with splits 3:31, 3:30, 3:27. Keith in Bega on grass track ran 4 x 400m in 84 seconds, recovering from an ankle niggle. I ran a 60 minute lower threshold run on grass at Stromlo. Lots of stretching since Sunday reduced an ITB issue to zero pain. I'm still left with an ankle issue from the 10000m on track a couple of weeks ago, aggravated at track 3000m last week and in Sprint Marathon Relay. It warms up while running on grass so that's where I'll stay for a couple of weeks. No where near running a session yet. I should be able to resume normal volume again.