Secret Blog for Killing Track and Parkrun PBs

Course flattish, sandy grass, weather very warm and windy. 2000 x 4 laps. From the start three of us got away and stayed together for the first two laps. Darren M40, Ross M40 and myself M55. I was always slotted in at third place. Ross and Darren shared lead. After two laps Ross put in a big surge, I was first to drop then Darren. That's how things stayed to the finish, the gaps grew bigger. My first 2km lap 6:20, middle 4km average 6:39, final lap 6:44. That's the end of four days hard racing. I really enjoyed this carnival with my form being good and most important watching some awesome racing by men and women of all ages. The women and men both have real depth to the fields here in WA having made benefit of the World Masters Athletics Championships being here 18 months ago.

5000m day for the distance runners. Day started warm with some wind, ended up hot and windy. There were some great times done on the day although some amount of suffering was required. My race was the second last, running against M55-69. I chased a time of sub-16:30 but never got near it, running slower than my 5km split in the 10000m a couple of days ago. I had good running form throughout, pulled up well, lapped the field. Not my best run of the championships so far. I did enjoy the day cheering on and watching. Kathy won W65 in just over 23 minutes, the first race of the day ages 55plus. Louisa Abram won easily outright in 18 minutes, age grade of 94%. Also lapped entire field. Tomorrow is cross country 8000m. It will be hot and windy again. Course is not the same as in World Masters Athletics Championships 2016, but in the same start location. Comprises 4 x 2000m loops. There is plenty of scope to see competitors. There is one rise each lap. Competition here is strong through al...

Steve at Parkrun today ran 18:12. Splits: 3:44,3:31,3:44,3:41,3:30. Helen at a different Parkrun ran 23:33, a Parkrun PB, 1st female overall as W55, bettered her W55 course age record and 11th outright. Both Steve and Helen would have been competitive in their ages in Australian Masters Athletics Championships 5000m race also held today.

Weather warm with some wind...not so bad for running. Allan Cook did not start due to injury. Winner of the 800m in 2:17 from yesterday Mark Lepper was in the field as was Trevor Scott who on his day is unstoppable(he has had many). Much to think about. Basically I went back to the plan I've used in all my middle distance championships in the last year. I've never lost a race with this plan. The plan: Sit for the first 50 seconds, go to the front as soon as it is beneficial for my race (today it was with 1000m to go), establish a gap, never let anyone back onto my heels by making a series of increase in pace until 100m to go, full gas all the way home. In the week prior to these championships in training I ran 2 x 1000m in 2:58,2:59 and 3 x 600m at the same pace. I knew I could run 1000m easily in sub 3 minutes off a slow pace. The pace was slow with first lap in 84 seconds. This morning I ran 6 x 100m strides in 15 seconds comfortably, some in spikes, others in 5km racing fla...

First race done of four on consecutive days. Today the goal was the Australian Masters Athletics Championship M55 record of 34:19 held by 99yo John Gilmour (which has stood for 42 years) plus my ACT record of M55 record of 34:13. I did both just. I brought four sets of racing shoes here and chose the pair I expect to be using in Malaga in the road 10000m and half marathon races, also to save my achilles from niggles. Although a little soft for this track surface it was only an issue when I asked for faster than 3:20/km which wasn't often. The last 2 lap kick and when I was trying to establish a gap in laps 3-7. Otherwise I was smooth and strong out there coming in 2nd, 8 seconds back from M40 Ross Langford. Tomorrow is 1500m day. If my legs are recovered enough from the 10000m today I might be able to make it a close contest.

This morning Steve ran a threshold run around the lake. Nice morning for it with light winds and cool. The lake west basin is often used by the marathon runners for some of their faster paced long runs. Some do multiple laps. It's also the loop used (sometimes in part)for the odd half marathon. The course has it's faster parts but rather lumpy, splits vary. Splits(including warm up, warm down):5:57,5:30,4:32,4:18,4:09,4:06,4:07,4:06,4:04,3:59,3:50,4:04,4:30,4:31,4:18,4:0. A big step since last outing for Steve. I ran 6km easy at the crack of dawn. Volume last 7 days is 91km. Taper is almost complete, a good nights sleep to go.

This morning Steve at Stromlo ran 4 x 600m XC efforts with 600m jog recovery. Splits: 1:51,1:51,1:50,1:49. That's a 3 second average improvement on a month ago and over 1 second a fortnight ago. Weather would have been cool with light winds. It's a nice day out with some smoke coming from recent back burning now the fire season has gone. I have scheduled a 5-10km run today and 5km tomorrow. It's my first full taper since World Masters Games in New Zealand in April 2017. I should have some good form for a week or two before I start my next training block in the lead up to World Masters Athletics Championships in Malaga September 2018.

At Stromlo this morning just a single effort of 2000m on the hilly 2.5km loop, all done after warm up and 5 x 100m strides, wearing training shoes. Weather was cool and just a breeze from the south. 1500m split was 4:46 leaving the final big hill and 200m flat to navigate. Result 6:29, right in my good range. PB wearing spikes is 6:17. That's the last session in this taper. I should be feeling very good by Thursday if I take it easy over the next few days.

This morning a 17km run from home. No wind and cool, cloudy. Out and back undulating course almost all on wide gravel trails through the forest. Pace slow for 10 minutes, slightly slower than half marathon pace (3:40/km) for 50 minutes in middle section, 15 minute slow to finish. A similar run to that I did a fortnight ago. Without any extra effort I was a minute quicker to the halfway turn and kept the flow coming home. Volume is down from 147km to 110km last 7 days. I will hit my target of around 85km on Wednesday. My final set in this taper tomorrow morning with a 2000m tempo at 3:20/km and 600m at 3:00/km, all on xc surface.

I'm in taper mode, four days to go until I've dropped from 147km to 85km for the week. Today was a light set at 1500m pace with 3 x 600m efforts with 400m recovery. Splits: 1:50,1:47,1:46. Target was 1:48 or 3:00/km. Tomorrow an easy recovery run. Next set on Monday at Stromlo again with a longer effort at 10000m pace and a quick 600m under 1:48. Group also did the same set as Kathy was also in taper mode. KT was best with splits: 2:14,2:14,2:14. I paced her to that set, her quickest in recent times. Kathy ran all three efforts in sub-2:24 or 4:00/km. Gabe finished with Kathy on the final two efforts. Steve was there very early when it was cold and dark, dew on the grass. He ran 5 x 3 minute efforts with 60 seconds jog recovery. Average was around 3:30/km on the hilly 2.5km loop, similar to his last set. Keith is back running again after a short break. His last set was 400m,800m efforts on undulating dirt road. Racing resumed in Melbourne in May. ACT Masters may run with At...

Lunchtime at BBQ Stakes Maximum Threshold 6km XC run in 21:47, equal to my best effort since November 2017. Weather warm, sunny and just a breeze across the top of the hilly XC section. Legs were fatigued with 120km last 7 days and a session yesterday. This afternoon an easy recovery run to make 15km for the day. Next set on Saturday, some fast paced intervals at 3:10/km with 60 seconds recovery. Today Steve ran 3 x 1500m efforts with 500m jog recovery. Splits: 5:19,5:18,5:11. Average was1.3 seconds quicker than 13 days ago.

At Stromlo this morning for 2 x 1000m XC intervals with 1000m jog recovery. Splits: 2:59, 2:58. Through 600m both efforts in 1:47. Even paced although last 300m was near flat out (legs full of lactate, into wind). Helen splits: 4:39,4:17,4:14. Volume has come down from 147km to 120km. Feeling very confident for 1500m after the set today, a couple of seconds quicker than last week. Legs starting to feel sharp again. Last couple of days have been long recovery runs of 17-18km. Next set tomorrow with a 6km maximum threshold effort on hilly, mostly XC surface. I will try a pair of faster shoes and see if I can squeeze out a few seconds.

This morning at Stromlo XC circuit a group set of 7-8 x 90 second efforts with 60 seconds jog recovery. It was very windy. My pace varied between 3:00-3:20/km, wind depending. Yesterday a long recovery run of 18km. I was caught out in a storm with 90kph winds and horizontal rain. My only choice was to use the tailwind to get to buildings and use them as cover to get home. This afternoon a short recovery run to make 21km for the day, 128km last 7 days. Taper for Australian Masters Athletics Championships starts on Monday. Yesterday Steve ran a threshold run. Splits: 5:10,4:27,4:17,4:13,4:18,4:11,4:04,4:03,3:59,5:02. This morning Steve ran 5 x 3 minute efforts by the lake at 3:35/km,3:37,3:38,3:35. It's Australian Running Festival weekend here. Marathon and half marathon are on tomorrow. It will also be windy then. I'll do a long recovery run to watch at some points on the course.

At Stromlo XC circuit a light set as 5 x 90 second efforts with 60 seconds jog recovery. Mid-set included a 600m effort in 1:43 (2:51/km) and a 300m effort to finish (3:10/km). Weather warm and still. Next set on Saturday morning, long intervals.

Weather at lunch sunny, warm to hot, headwind on the exposed XC sections. That made it tough going for everyone. I had some issues with heat stress as we waited for the weekly chat and results from previous week. Result was 22:25, same effort as previous weeks, I felt OK out there, headwind was notable in slowing my progress through the field. Still a good result. Helen did as interval set with warm up an had another solid run. All up 17km for the day including a 40 minute recovery run at dusk, it was still very warm. Next set tomorrow morning, something short, light, again at 1500m pace. Volume is still in the 120km+ last 7 days. Tomorrow will hit 130km due to a slack last Thursday as meet director. Taper begins on Monday taking volume all the way down to 85km the day before 10000m at Australian Masters Athletics Championships. Carolyne took the snaps near the finish.

Steve this morning at Stromlo XC circuit 4 x 600m efforts. Splits: 1:53,1:52,1:52,1:49. Weather was warm and no wind. Helen and I an hour or two later 2 x 1000m. Splits: Helen 4:25,4:15. Me 3:04,3:00. I was through 600m in 1:52 and 1:48, even paced. Goal was 3:00 or 4:30 1500m pace. Best ever on XC surface is 2:55. Next set tomorrow with 6km maximum threshold mostly XC run. Volume is steady at 120km last 7 days. Taper begins on Monday, 10 days before Australian Masters Athletics Championships.

This morning no wind and very cool, perfect for running. Out and back undulating course almost all on wide gravel trails through the forest. Pace slow for 15 minutes, slightly slower than half marathon pace (3:40/km) for 50 minutes in middle section, 15 minute slow to finish. I felt great out there, my most fluent long run since I was in New Zealand in January days after Oceania Masters Athletics Championships. Easy jog on grass for recovery this afternoon. Jen ran Marathon de Paris today...a big 28 minute PB, well done Jen. Next set on Tuesday, 1500m specific at Stromlo on XC circuit.

Very warm morning for a set of 5 x 3 minute efforts with 60 seconds jog/regroup recovery. The warm weather split the bunch up more than usual, Steve and I were having a good day out in front, KT best of the girls again. Steve's splits: 3:23/km, 3:24/km, 3:38/km, 3:25/km, 3:35/km. Course used 2.5km and 2km loops. 3rd and 5th efforts were up the big hill. Of me: 19km all up for the day including a 25 minute recovery jog late in the day. I was under 3:20/km for most of the efforts and like Steve quicker than previous weeks. 121km last 7 days, down from a peak of 147km a few days ago. Next sets: Monday or Tuesday 1500m specific, Wednesday 6km maximum threshold hilly XC, Saturday Parkrun 5km. Long recovery runs of around 18km in between.

At lunch in the warm sun with light winds a 6km maximum threshold run of 6km. 21:48 is within a couple of seconds of my last effort a few weeks ago in the same training shoes. I felt very good out there. We had to make a deviation around a cement truck 2km from the finish which cost some seconds. Unlike my last run I was still moving through the field rapidly in the second half, although this may be due to starting slower as I used the first kilometre as a warm up. All my best runs on the course have included a proper warm up. Lunch times are short and when the weather is very warm I've often done nothing but strides before the start. This afternoon an easy 50 minutes to make 17km for the day and 145km last 7 days. I'll have the volume down to 120km within a week before I do a full taper to 85km. I am on race duty tomorrow evening, unlikely I'll get a run in on the last track meet of the season.

Today Steve ran 3 x 1500m XC efforts with 500m walk, jog recovery. Splits: 5:19,5:19,5:14. Very consistent running. For me as planned a steady 18km run in the undulating forest trails. I still have 145km in the legs and feeling OK. Tomorrow at lunch a 6km maximum threshold run on a hilly XC course with bike path start and finish. Schedule is out for Australian Masters Athletics Championships in 3 weeks. Day 1 has M55 with the younger ages for the 10000m. Day 2 1500m is only M55. Day 3 M55 run with ages up to 69. Day 4 the 8000m XC is M30-69.

This morning at Stromlo 6,5,4,3,2,1 minute efforts with 60 seconds jog recovery. First four efforts at 3:20/km, final two efforts at 3:12 then 3:08/km. I was right on my limit for the entire set. All up 11km for the morning, 7km recovery run in the afternoon. 147km last 7 days. That should be a peak volume this cycle, backing off to 120km and then 85km during taper week in time for Australian Masters Athletics Championships. Next set a maximum threshold 6km part XC lunchtime run on Wednesday. I expect a recent best, around 21:30.

Entries for World Masters Athletics Championships Malaga 2018 did not open mid to late February as anticipated by Australian Masters Athletics. First October 2017, then February 2018, now it's April. People are restless on WMA facebook page. What is going on. Article may give clues. "A new surface was laid at the University of Malaga in mondo. With the new pavement, the University is ready for the World Veteran Athletics Championships. The preparations continue: a delegation of World Masters Athletics led by its president, Stan Perkins, recently visited Malaga, where they met with the local organization, staff of the Royal Spanish Athletics Federation (RFEA) and the mayor, Francisco de la Torre, to deal with various aspects of the event I'm sure they will get it sorted by July when entries close. POSTSCRIPT: ENTRIES ARE NOW OPEN as of 5th APRIL Direct Preparation Period 1: I have less than four weeks to my first major competitions. This week is 145km covered. Session ye...