Secret Blog for Killing Track and Parkrun PBs

Perfect weather for running this morning along single tack on the banks of the Seine. Sunny, cool to warm, light winds. Stopped off at the track for some 200m strides. Non-set: Warm up, 4 x 100m strides, 4 x 200m strides (35,33,32,31), 4 x 100m strides, extended warm down on single track. All up 13km for the day, 110km last 7 days. Tomorrow morning Parkrun Bois de Boulogne as tempo or intervals. My body can cope and recover from a full gas Parkrun with four days before my first race. Three days before is my usual routine but I will be in transit. See how I feel tomorrow.

Probably my final track set in Paris. There is a possibility of a short set on Sunday morning before I depart. Weather cloudy, cool to warm, light winds. The set: Warm up, 4 x 100m strides, 2 x 200m strides (35,34), 3 x 600m, 600m jog (1:51,1:49,1:48), 4 x 100m strides, warm down. All up 14km for the morning, 114km last 7 days. That's the closest I've go to a 1500m set so far. It's probably all I need to do given the race schedule I've got. I felt great out there again, never flat out. Too late to take risks. Tomorrow an easy recovery run of 65 minutes. Saturday Parkrun I will do as a tempo or intervals. I'll see how I am feeling on the day. I will be under 110km for the week by then and still reducing to around 80km for the week by the time I land in Malaga.

Storms came through Paris all night, quite a show from my balcony. Bringing forward yesterday's set worked out well as today would have been a write off. This morning still very humid and puddles everywhere. I ran through Bois de Boulogne for 75 minutes. Legs were tired from yesterday, usually takes three days for that set to wash out. Tomorrow morning a light set on track, probably my last here. The set will include 3 x 600m and I'll aim to get near 1:48 or 3:00/km on the last effort. All up 15km for the day, 119km last 7 days.

Perfect weather for running this morning on track. Sunny, warm, no wind...plenty of runners on track though. I brought this set forward by one day, thunderstorms expected soon, coming up from the south. My last BIG set: Warm up, 4 x 100m strides, 200m stride 38, 2000m 6:38, 1500m 4:55, 1200m 3:55, 800m 2:32, 400m 72, 4 x 100m strides, warm down. I hit all my targets today. Relaxed at <3:20/km first 3 efforts, 3:10/km 800m, 3:00/km final 400m. All up 16km for the morning, 122km last 7 days. I'm feeling great already, nothing to do but keep the intensity at this level, reduce weekly and set volume slowly. Tomorrow a recovery run of 75 minutes. Today back home Steve ran 3 x 2000m efforts, his best set of this type in recent memory. Soon to enter taper mode for a Half Marathon.

Rain this morning with wind came through when I was doing strides on track, first rain on me in two weeks. Track was wet and slippery. The set: Warm up, 4 x 100m, 4 x 200m,200m jog (34,33,rain starts,34,35), 3 x 800m,400m jog (2:30,2:31,2:31), 4 x 100m strides, warm down. Easy recovery run in afternoon to make 17km for the day, 124km last 7 days. Comment on set: I was feeling good today after feeling fatigued after Parkrun on Saturday. Shame about the wind and rain but another good set, small step forward. Another recovery day tomorrow, 16km. Big set on Wednesday with 2000m,1500m,1200m,800m,400m if the track is dry. Otherwise something similar on road.

Big shift this week in training. Emphasis on recovery and maintaining intensity by reducing set and weekly volume. I have three rules: Last BIG set on Wed 29 Aug,7 days before 1st competition day and final set on Sat 1 Sept,Parkrun as tempo or as intervals) 3-4 days before 1st competition. Weekly volume reduces by two-thirds of average volume per week which equates to approx. 80km in final week, down from 120km avg. Today a long recovery run of 17km. Next set on Monday with 3 x 800m efforts on track. Volume 124km last 7 days. Back home it was ACT Masters XC handicap at my home course. Great runs from all my friends on a tough course.

Parkrun Bois de Boulogne this morning. Weather cool to warm, some wind. Nice weather for running again. This week 23 seconds quicker than last week, all the splits were good. Splits: This week: 323,323,329,317,326 Last week: 333,330,329,318,330. I'm happy with that run. All splits contain a hill, 3rd and 5th split mostly up. I will have one more run on the course at the Parkrun next week as my final hitout before Malaga. All up 18km this morning, 125km last 7 days. Tomorrow taper begins. By this time next week I will be under 110km for the week.

Drizzle overnight left a wet track this morning.Windy again but still lovely weather for running. Non set: Warm up, 4 x 100m strides, 5 x 200m strides,200m jog (37,34,34,34,33), 4 x 100m strides, warm down. Afternoon recovery jog of 40 minutes to make 17km for the day, 133km last 7 days. Parkrun scheduled for tomorrow. If event is postponed due to lack of helpers 5000m on track as replacement. Back home Steve ran a 14km threshold run with a couple of hills included. Second half speed was well under 4:00/km.

Weather coming in from the north this morning, windy with showers, humid, still warm, cooler later. Still nice weather for running. The set: Warm up, 4 x 100m strides, 4 x 200m strides,200m jog (35,33,32,32), 2 x 2000m tempo,400m jog(6:43,6:39), 4 x 100m strides, warm down. All up 14km for the session, short recovery run in the afternoon, 133km last 7 days. Comment on set: Slower conditions today, felt comfortable in the 2000m efforts. Lots of people on track this morning. Expecting to do Parkrun on Saturday, 17km easy with 200m strides on Friday.

An easier day scheduled with easy running and strides on track. Weather warm, partly cloudy, light winds. Non set:-) Warm up, 4 x 100m strides, 4 x 200m, 200m jog (34,34,32,32), 4 x 100m strides, warm down. Leg speed for 200m continues to improve. 31 seconds expected next set without straining. 13km morning session, 25 minute loosener in afternoon, 135km last 7 days. I will be 125km for the week when 10 day taper to 85km begins on Sunday. Competitors Handbook for Malaga has been released. Lots to take in. Key points for me are 10km, Half Marathon and Cross Country courses have been modified significantly. 1500m heats if I read correctly are 1st, 2nd places through to final, rest based on times. Option for me between 1500m and Half Marathon remains live. I'd prefer the 1500m, more fun. Next week will included some intense time trial or set to prepare for the 1500m.

Weather cloudy, warm and extremely humid, light winds. I didn't feel as good as yesterday, efforts were better...time for a recovery day. The set: Warm up, 4 x 100m strides, 4 x 200m strides,200m jog (34,33,33,32), 3 x 1000m tempo,400m jog (3:12,3:09,3:07), 4 x 100m strides, warm down. All up 13km, easy recovery run in the afternoon to make 136km last 7 days. Thoughts on the set: Another small step forward today. Only two more sessions scheduled this week with a track session on Thursday and Parkrun on Saturday. Taper begins on Sunday, all I can do at that point is lighten the load, keep the same intensity going, stay injury free and freshen up. Today Steve ran 3 x 1500m efforts (5:16,5:17,5:15), weather cold and windy. Steve is in half marathon training mode. This is what it looks like at home.

Weather cloudy, some drizzle, warm and humid, light winds. My best track set thus far. I'm starting to feel very confident on how things are progressing. The set: Warm up, 4 x 100m strides, 4 x 200m strides,200m jog (35,35,34,32), 4 x 800m tempo,400m jog (2:32,2:31,2:32,2:31), 4 x 100m strides, warm down. All up 13km, easy recovery run in the afternoon to make 135km last 7 days. Thoughts on the set: 200m strides were effortless and quicker than last set. 800m efforts also good, set at 3:10/km or better. Last effort mentally tough (I didn't want to do it). Running form is feeling better each session. As long as I stay relaxed in training this will improve even more. I'd love to do more track sets over the summer now my left foot seems to be cured. Very glad I came here to Paris for this camp. Canberra weather is still awful. There is no way I could get sets of this quality done back there. Both nice running track and Parkrun course a jog away here...same as at home... Ba

This morning a long run in Bois de Boulogne of 100 minutes. Warm and sunny today, nice conditions for running, no wind. Tomorrow morning a track session again. I'll decide the set on the way to track. Volume is down from 144km to 133km last 7 days. It will be in the low 120km for the end of next weekend.

This morning 21km including Parkrun de Boulogne. Weather sunny, warm, nice for running, no wind. Splits:([320lost?]333,330,329,318,330). Lost some time on first turn as I waited instructions from 2nd runner, otherwise great. I will run again the next two weeks and see if I can pop under 17 minutes. Course is quick for half XC surface, never really flat, not steep, either gentle up or down...just watch out for the stray dogs. All splits include some down and some up. Steve in Tuggeranong Parkrun 3rd in 18:10. Splits: 19:12,8:58 with last km in low 3:20s. An easy recovery jog this afternoon, 25km for the day, 144km+ for the week. I'll start to wind back down the volume tomorrow, even more when I hit taper mode in 8 days.

An easy session this morning with 200m strides to keep the leg speed building. Again nothing flat out. The set: Warm up, 4 x 100m strides, 6 x 200m strides (38,37,36,34,34,33), 4 x 100m strides, warm down. An easy run in the afternoon to make 17km for the day, 125km last 7 days. I expect to do a Parkrun 5km tomorrow, will see how I am feeling before I commit. This morning Minnie left on her journey to walk the Camino. Good luck Minnie.

Track set this morning. Weather sunny, warm and still at 8am. The set: Warm up, 4 x 100m strides, 5 x 600m efforts, 600m recovery, 4 x 100m strides, warm down. All up 14km this morning, 8km in the afternoon as recovery, 120km last 7 days. Splits: 1:55,1:52,1:53,1:53,1:51. A focus on 5000m rhythm this morning. I felt more fluent than yesterday. I'll keep adding distance to this pace for the next few days. Back in cold and windy Canberra Steve ran 5 x 3 minute efforts at Stromlo XC circuit. Splits: 3:27/km,3:28,3:49,3:19,3:45. Splits 3 and 5 were up the biggest hill on the circuit. It was windy everywhere.

Yesterday arrival in Paris and sorted into apartment. Run was through the Bois de Boulogne scouting training venues. 75 minutes all up including 3 x 60 second efforts with 30 seconds recovery. Nothing more than a loosener. This morning was my first session, again just trying to get the legs moving again, nothing full gas. The set: Warm up, 4 x 100m strides, 5 x 400m with 400m jog, 4 x 100m strides, warm down. Splits: 76,75,74,71,69. An afternoon run of 40 minutes made 19km for the day, 116km last 7 days. I will run over 140km this week before easing off again. Full taper begins in 10 days. My apartment is a short jog from a very nice athletics track, open to the public. I'll have no trouble getting all my sessions in there. I will be able to make a big improvement in form given I am not working and the weather here is far from the extreme cold in Canberra. In the high 20s, very nice for running. Next set tomorrow, some longer track intervals. Back in Canberra Steve ran 3 x 150

This morning sunny, cool and windy again. An early morning recovery run along the Sydney Harbour foreshore of 17km. No sign of soreness, injury or fatigue, pace was up-tempo, just over 4:00/km. I will be able to begin sessions again tomorrow in Paris.

Course very hilly, weather windy and cool to warm for the City2Surf 14km mass participation road race. The weekend was also a birthday celebration for Minnie which included some champagne and cocktails. My race: I was fatigued at the start and felt sluggish. 6.2km split 3:19/km was OK. On the hills I was awful, on the flat and down very good. I was a bit of a yo-yo race throughout with my competitors, passing and being passed. My last 3km was excellent. Splits: 6.2km 3:19/km 91st ; Heartbreak Hill 3:54/km 119th ; Heartbreak Hill to Bondi 3:39/km 83rd. Final 3km splits: 3:11,3:18,3:15 almost all into the wind and solo for majority. Results: 2016 49:45, 2017 48:44, 2018 49:12 (Splits below). Not so bad on paper. Helen 67,Gabe 70, Jen 72, Mia 73 and Tori 79 mins. All ran well and we shared some more time looking through sun drenched glass high over Bondi Beach the 85000 entrants finish, hour after hour. Tomorrow I am off to France for my taper and climate camp of almost 3 weeks in pre

This morning Steve ran 15km including 10km at threshold with pace between 4:05-3:51/km, total time of 39:51. Steve has another half marathon as his next goal. It was cold to cool this morning, minus 1 degree, no wind. I also ran in the morning, 90 minutes hilly on bike path before work. Only light running over the next two days with reduced volume, down from 135km to 110km by Sunday for City2Surf 14km road race. My last day of work for six weeks today. Ends with cake to celebrate the new work gallery opening.

Weather awful as a cold front passes through dumping snow on surrounding hills, very strong winds, no sun. At BBQ Stakes hilly 6km XC run a set done in full body cover as 7 x 3 minute efforts with 30 seconds jog recovery. My total time 23:09, Helen same set in 31 minutes with a warm up during start of run. At Stromlo XC circuit in similar awful conditions Steve ran 3 x 2000m efforts in 7:33, 7:36 and 7:48. An afternoon recovery run for me, long recovery run on Thursday, Friday and Saturday shorter easy runs to freshen up for City2Surf 14km road race on Sunday.

Weather cool, very windy, light hail at Stromlo XC circuit. The set: Warm up, 3 x 600m efforts (1:57,1:53,1:47) with 600m recovery, warm down. Helen ran 2:28-2:38. An easy recovery run in the afternoon to make 17km for the day. Next and final set before City2Surf 14km road race will be on Wednesday at BBQ Stakes 6km XC run. Run will be done as 3 minute efforts with 30-60 seconds float recovery.

Final timetable for World Masters Athletics Championships Malaga 2018 has been released. For me it opens up all my options for the 1500m and Half Marathon clash with plane departure on the final day of competition. I now have enough time to catch my plane out of Spain. My schedule: September 5: Cross Country 8km 12:40pm Dream race with M50 and M55 combined only September 9: Road Race 10km 9:00am M35-69 combined (Women and older males 9:10am) September 12: Track 5000m M55 Timed Finals C Final 18:00pm ; B Final 18:30pm ; A Final 19:00pm (I expect to be in A Final) September 15: Track 1500m M55 Heats 12:20pm September 16: Either Half Marathon 09:00am All competitors or Track 1500m Final M55 10:53am (Flight from Malaga 15:15pm)