Secret Blog for Killing Track and Parkrun PBs

Cloudy, windy, some drizzle and cool at BBQ Stakes at lunch. A very similar run to my last outing at BBQ. Even paced throughout and very strong at the finish. Time of 21:34 just one second faster than a couple of weeks ago. Helen ran a solid 29:30ish. Her form is tracking with mine. Logical since we train together. Prior to Australian Masters Athletics Championships in Perth I was running BBQ around 15 seconds slower than post Championships. Maybe I was a bit underdone with maximum threshold work pre-AMA Champs when the focus was more on 1500m. I'm holding it together at BBQ for longer now. This afternoon an 11km recovery run, 19km for the day, 129km last 7 days. Next set on Saturday with long XC intervals at Stromlo.

At Stromlo this afternoon for faster paced XC intervals, my second set of this type since Australian Masters Athletics Championships a few weeks ago. Weather was cold, windy and wet as a front moved through. The set: 2500m warm up, 5 x 100m strides, 4 x 600m efforts with 400m recovery, 1500m warm down. Splits: Helen 2:34,2:33,2:29,2:30. Me 2:34,1:52,1:47,1:45. My splits pre-AMA Champs were in the range 1:42-1:47. I'm starting to hit very good form again. Yesterday was an up-tempo 18km in the morning. I headed out of town for the day with friends (a public holiday here). Very pleasant. Tomorrow a 6km maximum threshold XC. I may do as long intervals if the weather is too bleak and windy.

I have completed week 4 of a 12 week preparation period for World Masters Athletics Championships in Malaga. Volume is well over 127km/week for the month of May, highest volume since June 2015. I'm a couple of weeks short of training before I get on top of things again, good signs are there already, mainly due to longer up-tempo runs. I have re-introduced 500m-600m XC efforts into the mix which can extend to 1000m. These shorter intervals feed directly into my main session. By variation of speed and recovery I can prepare for races 800m-5000m. Main session will be fixed as 2000m, 1500m, 1200m, 600m x 2 and will be weekly. This is my 10000m set. I will look for some gradual improvement over the next couple of months. There will be some low key fun runs, xc races included as maximum threshold runs. Long and shorter intervals or hill sessions will complete the week. There will be no more than 3-4 sessions per week with easier runs in between. Volume will remain high with average 120k

This morning at Callum Brae forest park ACT Masters XC handicap of 8km in 29:52. Course is very hilly with one flat section, two 4km laps, width less than single track in places. I did one 4km lap as a warm up, up-tempo and very close to race pace. That gave me 12km of work plus 2km warm down. In the handicap Helen finished 2nd on handicap ahead of myself in 4th on handicap. Another long up-tempo run later in the day to make 25km for the day, 128km last 7 days. Next set on Tuesday with 600m efforts. It's a public holiday tomorrow, long recovery run of 17km. In the Canberra Half Marathon Steve, Jen and Roget ran. Jen was the standout with yet another PB, this time taking over 4 minutes off her best with 1:49:18. Conditions were perfect for running. Steve was very good through 12km. Roget ran 2:10ish. In Merimbula Fun Run 5km Keith ran 18:19 for 3rd place. Splits: 3:51,3:44,3:48,3:36,3:17. Keith is running a 10km next week in Melbourne.

Lunch time session at Stromlo. Perfect weather cool, light winds, full sun. The set: 2.5km warm up, 5 x 100m strides, 6 x 3 minute efforts on undulating course, 60 seconds jog recovery 3.5km warm down. Pace was 3:20/km, 4:20/km for Helen. Minnie was out there doing 6,5,4,3,2,1 minute efforts, also 60 seconds recovery. All up 11km for the set. An easy recovery run in the afternoon to make 17km for the day, 128km last 7 days. Tomorrow at Stromlo long XC intervals. Sunday 8km handicap XC event.

This morning Steve ran a 1200m effort at Stromlo. Time 3:58. That's quick in his last effort before a half marathon on Sunday. Keith in preparation for a local fun run on Sunday ran 3.5km fartlek on hills. Good luck to both Steve and Keith. Yesterday 18km including 3000m XC maximum threshold. Pace was 3:45/km which is all I had to give on a cold and windy evening. I'm in the winter groove now which means a jog at lunch and some strides before a session or run in the evening. There's barely an hour before it's too cold and dark after work. 2 x 200m strides today. A fellow club mate was also down at the plush oval doing a similar thing. This evening 60 minutes or so, on grass again. Next three days will include something solid each day. Tomorrow a lunch time session on grass. Saturday a morning session at Stromlo XC circuit. Sunday is an 8km XC handicap on hilly course.

At Stromlo XC circuit in the afternoon a set of 5 x 500m efforts, 500m jog recovery. Weather was cool and very windy. First and last efforts as float warm up and warm down. Middle three constitute the set. Splits: 4:20/km, 3:06/km, 3:00/km, 2:56/km, 4:20/km. My first short and intense set since before AMA Championships a few weeks ago. Helen's splits ranged between 4:00/km and 4:20/km. Next set on Wednesday, maximum threshold effort on grass. 132km last 7 days. This morning Steve ran 3 x 600m efforts, cold and windy again. Splits: 1:51,1:52,1:51. His penultimate session before half marathon on Sunday. Conditions for Sunday cold and minus 3 overnight. Should be good for running. Keith on the weekend ran a quickish long run of 15km. Keith is looking in good form for the local fun run this weekend. Yesterday 3 minute efforts on treadmill. Weather awful.

This morning at Stromlo XC circuit 3 x 2000m undulating intervals including two big hills, the biggest hill to finish. Layout is very similar to the loop to be used in Malaga for the World Masters Athletics Championships in September 2018. Splits: 6:39,6:40,6:37(split at 1500m 4:52,4:52,4:49). Very cold with fog, no sun, 3 degrees at 8:30am. Too cold to run fast. Jen,Gabe and Maria ran all the three efforts at 4:40/km, nothing between them. In Sydney Steve ran 5 x 3 minute intervals with 60 seconds jog recovery. Speed was slower than a week ago, still strong. Half Marathon next week for both Steve and Jen. Keith traveled to Canberra and back yesterday. Did a fartlek session at home today. Easy recovery run for me this afternoon of 45 minutes to make 25km for the day, 136km last 7 days. Tomorrow a long recovery run of 90 minutes or more.

Once again nice weather for running...cool, sunny, light winds. Backing up two days after another 6km maximum threshold run at BBQ Stakes went well feeling strong throughout. Comedy was provided by two in wheelchairs taking three dogs for a walk NOT on leash and darting everywhere. We had to navigate them twice (before and after the turn) costing a few of seconds each time. I've done this fun run 5 times, always a close contest, never finishing worse than 2nd. It fills a nice spot usually a few weeks after Australian Masters Athletics Championships when I'm building back the base for some events later in the year. Splits: 3:19,3:28,3:23,3:31,3:30,3:32,3:21. Surface almost all on bike path with only a few hills. Next set tomorrow at Stromlo with long XC intervals with long recovery.

Keith on undulating road ran 6 x 3 minute efforts with 1 min jog recovery. Mostly up first three intervals, mostly down last three efforts. Splits: 3:46/km,4:11/km,4:10/km,3:46/km,3:35/km,3:45/km. Keith has his local fun run at the end of the month. Steve having come off a 10km fun run on Sunday ran 7 x 60 second efforts, 60 seconds recovery at 3:20/km. Next race for Steve is a half marathon at the end of May. Things should go well. Of me: 14km today on XC surface. Felt good throughout. Tomorrow a local fun run I've done over the last few years. I'll treat it as I did a couple of days ago with steady start, find the maximum threshold groove and hold. Volume is now at 140km last 7 days. I'm 3 weeks into this training block after a two week taper and hard racing over 4 days. Week 6 usually has me super strong again. I have no races planned until 22 July. Saturday will be my big set of the week, long intervals at full gas with long recovery.

Sunny and cool at BBQ Stakes at lunch. Even paced throughout and strong at the finish, 21:35 is my quickest since June 2015. Next set on Saturday with long, hilly XC intervals.

This afternoon at Stromlo XC circuit 20km including a set of long intervals. The set: Warm up, 5 x 100m, 1000m, 4 x 600m, 5 x 3 minute efforts with 60 seconds recovery, warm down. Pace of intervals was 3:05-3:20/km. 123km last 7 days. Keith in Bemboka ran 3 x 1500m efforts on undulating gravel road. Splits: 3:56/km, 4:13/km, 3:40/km.

Gale force winds greeted participants in the Mothers Day fun runs in Canberra. The same event in Merimbula was cancelled due to the same winds. In Merimbula Keith ran a tempo run in lieu of the event. 10km: 1st Jacob Grooby, 2nd Jason McCrae, 3rd Steve Rohan-Jones. Nice run for Steve in the conditions. Jen W60 ran a 1 minute PB (49:31) 5km: 1st James Barker, 2nd Me. Jack 20:40, KT 22:43, Helen 22:56. Of me: Splits: 3:20,3:32,3:21,3:26,3:38=17:18 First 1500m and last kilometre were all into the wind. I sat in out of the wind for the fist kilometre. Next set on Tuesday with long XC intervals

Tomorrow is Mothers Day Classic 5km or 10km in Canberra. A light sessions today as a few will be running. For Helen and myself (5km entered tomorrow) 7 x 300m efforts (Helen 200m) with 60 seconds jog recovery. Gabe ran 2 x 2.5km efforts at her maximum. Mia, Kathy and Minnie did a variety of easy or harder efforts, strides. Steve did easy running plus strides and a 300m effort. On Thursday Steve ran a 1200m effort. Steve has entered 10km and is in great form. He should run well tomorrow. Of me: 25km all up today and 120km last 7 days. Weather on Thursday and Friday were horrid with cold temperatures, rain and high winds. Only 21km all up on those two days. Weather looks better on Monday and Tuesday. I'll get my very hard set for the week done then.

At lunch weather almost perfect with full sun, warm, light to moderate winds on the exposed sections high on the course. My run of 22:11 done in training shoes again, I'll keep it that way for the next few weeks. I really felt great throughout the run with minimal loss of speed in the final kilometres. Helen ran another strong effort finishing 1st on handicap with 29:31. She is back to within a few seconds of the form that gave her three medals (one of each colour plus a Quokka) in the World Masters Athletics Championships in Perth 2016. I had no hope of catching her today. Next set on Saturday will be light. Main event of the weekend with be Mothers Day Classic fun runs of 5km (Helen, Jack, myself) and 10km (Steve).

This afternoon at Stromlo XC circuit a set of 6 x 300m efforts (200m for Helen) with 60 seconds jog recovery. We used the 100m posts as a guide for speed. Helen at 4:00-4:20/km. Myself at 3:10/km. Prior to us Steve ran 4 x 600m efforts with 400m recovery. All efforts were also around 3:10/km. We all did the usual warm up with 5 x 100m strides. This Tuesday set will be a light set while I get some harder sets in around it. Tomorrow will be a 6km hilly, mostly XC maximum threshold set. The daylight is getting shorter. For the moment the temperatures are mild. That's about to change in a couple of days as winter begins to set in.

Early this morning at Stromlo, sunny and cold at 1 degree, no wind, first true frost of the year. The set: Warm up, 5 x 100m strides, 2000m 6:39, 1500m 5:11, 1200m 4:05, 600m 1:55, 600m 1:54. First three efforts finished with 300m up hill and goal pace was 3:20/km. Goal pace for 600m was 3:10/km. That's my first set of this type in 2018. It's the toughest set I do. Another 10 sets on both XC surface and track and I'll be in much better form than I have been thus far. Easy 30 minute run in the afternoon making 17km all up, 130km last 7 days.

I have completed week 1 of a 12 week preparation period for World Masters Athletics Championships in Malaga. Volume is over 120km last 7 days. Week has been mostly long recovery runs, two light interval sessions, one heavy XC hill session of 3 x 2000m and today a faster long run with 50 minutes slightly slower than half marathon pace. Pace of 2000m hilly XC intervals was 3:15/km which is promising. I will begin timed sessions at specific paces this week on XC or track. Main session will be fixed as 2000m, 1500m, 1200m, 600m x 2 and will be weekly. I will look for some gradual improvement over the next couple of months. There will be some low key fun runs, xc races included as maximum threshold runs. Long and shorter intervals or hill sessions will complete the week. There will be no more than 3-4 sessions per week with easier runs in between. Volume will remain high with average 120km+ with much higher volume in early July just before I start racing seriously. Preparation Period 2:

This morning at Stromlo XC circuit 3 x 2000m undulating intervals including the biggest hill to finish. Layout is very similar to the loop to be used in Malaga for the World Masters Athletics Championships in September 2018. Splits: 6:31,6:29,6:33 (time at 1500m 4:48,4:42,4:46). PB for loop is 6:17 done in spikes, today training shoes. Pace today equates to approx. 26 minute 8000m. Emma and Helen both ran well cutting out the first hill of 500m, total of 1500m. Starting at the same time it was a chasing start for me after my deviation to the first hill. It was a close contest on all three efforts. The set equal to an identical set in June 2017 Earlier at the same venue Steve ran 5 x 3 minute intervals with 60 seconds jog recovery. Average of 3:28/km is easily his best this build up. With a 10km race next weekend Steve should run a quick time. Keith in Melbourne raced a low key XC event. Mark Purvis finished 1st (in form from last week's AMA Championships), Keith 2nd place. Easy

Weather perfect for running, I ran from a cold start 10 minutes maximum threshold, then coasted home. I need more days to recover from 25km of racing in four days at Australian Masters Athletics Championships. Canned is Sydney10km road race. Next set on Saturday morning with 3 x 2000m hilly XC efforts with 500m recovery at Stromlo. The numbers will tell me what to do next!! Training update for Malaga World Athletics Championships coming soon.

Australian Masters Athletics Championships is over. All went well, as good as expected. The real training begins in a week or so (training update soon). If all goes well I'll race Sydney10km road race this Saturday with the aim of sub-34 minutes. I ran a lazy session on grass this afternoon with Helen and Jack including 5 x 90 second efforts with 30 seconds jog recovery. Yesterday was a long recovery run. I averaged over 110km for the month of April including taper and racing. Steve also this afternoon ran 3 x 1500m efforts in 5:12, 5:11, 5:09, his best set of this type and running into very good form. Below images from the cross country a couple of days ago. Photo credit: Graeme Dahl.