Secret Blog for Killing Track and Parkrun PBs

Weather warm with light winds and some cloud cover for track this week. About as good as you can get at 6pm a couple of days before summer. Field in the males was very good. A few missing in the females. Jacob offered to help with the pacing before the start. I didn't know what that was for me. I'd already done a short set before the start of the race, felt OK. The set: Warm up, 4 x 100m (18,17,16,15) with 100m recovery, 200m jog, 2 x 200m (33,31) with 200m recovery, warm down, warm up, 6 x 100m strides, 3000m 9:59, warm down. All up 15km for the day, 130km for the week. The 3000m: Jacob set an even 3:20/km tempo. I sat in behind and relaxed as many muscles as I could. With 600m to go Jacob skipped away (9:54), I tried to respond and lost form although did maintain speed (9:59). Steve (10:16) and Anthony (10:18) had a great race, both had their best runs of the year. That's 8 weeks of base build up for me at 120km+ per week. I'm not rock solid yet but it's only

Yesterday morning Steve ran his short set at Stromlo. The set 4 x 600m (1:50,1;51,1:49,1:50),2 x 200m (34,33),4 x 100m (16,15,15,15). I ran an identical set at lunch today. I was a little slower than Steve. Splits: (1:55,1:53,1:55,1:51),2 x 200m (34,34),4 x 100m (21,17,16,15). Yesterday I ran a 17km recovery run by the lake at lunch. Today after the set I ran 45 minutes watching a low key 5km XC race at Stromlo. Rain expected on Wednesday and lots of it. 120km last 7 days. Ewen captured the action from the ACT Masters 1500m handicap a couple of weeks ago. Thanx once again Ewen. This Thursday I expect run run a low key 3000m at track.

Weather perfect for running the ACT Masters XC 6.3km handicap this morning. Weather warm with light winds on a course that features two long hills to start and finish. Time of 23:10 is 35-40 seconds slower than my best times set on the course. Around 30 seconds quicker through 6km than I ran at BBQ Stakes 6km on Wednasday. Another step up in form, still a bit to go. This afternoon a long recovery run to make 24km for the day, 122km this week. On the short 3km course KT had a good run.

With Stromlo Running Festival events in progress there was never any shortage of vibe for our session. Australian marathon record holder Deek was doing the commentary. Jane was 3rd female in the 10km and Steve ran 5km XC in 18min prior to us arriving. It was very windy again. Our set: Warm up, 4 x 100m strides, 2 x 200m strides, 6 x 2 minute efforts on undulating loop with 60 seconds jog recovery, warm down. 15km for me in the morning, 5km recovery run in the afternoon to make 122km for the week. Tomorrow is ACT Masters XC handicap. My M50 and M55 records (and all ages) are both 22:30 for 6.3km. I don't think I'm in that shape yet. I'll find out tomorrow. Course includes two long hills and some flat in the middle.

Track was cancelled on Thursday due to thunderstorms and strong winds. Friday was also windy. Steve ran 5 x 300m efforts on Friday morning. Splits: 55,56,55,56,55. I ran 90 minutes on forest trails out of the wind. Saturday is Stromlo Running Festival, assorted events. We will train there and watch. Sunday is ACT Masters XC Handicap. I've had 7 weeks of base training at 120km+. This week was a full set of sessions plus long runs. There is only one race of interest left for me this track period before Christmas. 5000m in the evening on 13th December. Like last year I'll run a few Parkrun events over Christmas New Year to build up the racing form, ready for 2019.

My first maximum threshold run at BBQ Stakes since before World Masters Athletics at lunch today. Weather very windy, sunny, cool to warm. Time 22:42 is on the slow side, not too far off the pace. I felt good out there and had plenty left at the end. It gets very windy tomorrow with winter conditions. Not great for running a track 3000m. I'll see if I can drag myself out there. This afternoon an easy recovery run. 17km for the day, 120km last 7 days.

This morning at Stromlo XC circuit I joined Steve briefly for his set. The set: Warm up, 5 x 100m strides, 4 x 600m efforts with 400m recovery, warm down. Splits: (Steve) 1:47,1:52,1:55,1:55. Me: 1:45 (only the first effort since I did my set yesterday. Conditions no wind, cool, dew on grass. Set for Steve was near his best. His first effort was fastest this prep. My effort 3 seconds quicker than yesterday, now only starting to hit full speed again. This afternoon a recovery run including 2km maximum threshold effort to make 18km for the day, 120km last 7 days.

Yesterday a long hilly run on forest trails. 24km for the day, 125km for the week. This morning early at Stromlo XC circuit 3 x 600m efforts with 400m recovery. Splits: 1:55,1:51,1:48. Afternoon run included 2km maximum threshold on forest trails. This week I will begin to add in 200m-400m strides to the normal program. It will all be on grass at Stromlo in the afternoon or evening. There should be a immediate lift in form. Milli had her first swim yesterday.

This morning at Stromlo windy and warm, five of us there for training and coffee later. The set: Warm up, 5 x 100m strides, 5 x 3 minute efforts with 1 minute jog recovery, warm down. At assorted Parkrun events Steve 1st 18:49 and Keith getting back into it elsewhere 2nd (1st male)20:42 after a very slow start. An afternoon recovery run for me to make 20km for the day, 125km this week. Tomorrow and long recovery run plus some XC intervals if I am feeling OK.

This evening I ran the Pennington Series 1500m handicap as part of a session. 800m,1500m and 3000m comprise the series. The set: Warm up, 4 x 100m (17,15,15,14), 2 x 200m (34,33), 1500m (4:50), warm down. Kathy W65 is usually my toughest competition in the series. I gave her 93 seconds head start and caught her with 500m to go. Kathy finished 3rd, 31 seconds after me. It was very windy out there. This morning Steve ran a set of 3 x 1500m. Splits: 5:07,5:11,5:16. He was feeling a little tired or fatigued during the set. A low volume day for me today. 122km last 7 days. I'm still having trouble breathing during hard efforts due to virus or hay fever. It is getting better. I'll start to lift the intensity on the weekend and see if I can find some form over 800m, 1500m and 3000m before the racing finishes for 2018. My leg speed and aerobic fitness is good. Speed endurance is not so good.

Yesterday morning Steve ran 4 x 600m XC efforts at Stromlo. Splits: untimed, 1:53,1:53,1:50. I ran another long recovery run of 17km on forest trails. That marks the end of a six week build up at an average of 120km+. 135 km this week. Today a maximum threshold 6km XC run.

This afternoon a long recovery run out to the Zoo and back. Managed to see some giraffe and reindeer at the turn point. I had Helen for company in the middle hour of the journey. 135km last 7 days.

Early morning set of Stromlo XC circuit. Weather sunny, cool to warm, no wind. The set: Warm up, 5 x 100m strides, 2 x 200m strides, 4 x 600m (1:55,1:52,1:50,1:51) with 400m recovery,warm down. Speed was quicker than yesterday. I'm still finding it hard to breathe with this lingering virus after effects. This afternoon a long recovery run. 131km for the week.

This morning sessions done at Stromlo XC circuit. Weather was cool with light winds. Surface is slowing up with the rain greening up the grass with lush growth. I can barely feel the feet hit the ground now. Steve ran 3 x 1500m efforts. Splits: 5:06,5:07,5:09. That's Steve's best set of this type. Gabe, Roger and I ran 3 x 1000m efforts, my first set for a few days due to virus. Splits: 3:13,3:12,3:11. Gabe was in the 4:30s. This will be my 6th week at an average of 120km. My training base is now largely repaired after WMA in Malaga. Now to find some session and racing form. On track Thursday is a handicap 1500m and One Hour run. Not sure what I will run.

Yesterday morning Steve ran a 1500m XC effort in lieu of track. Warm up included 4 x 100m, 2 x 200m. 1500m was 5:01 with 500m splits: 1:37,1:41,1:40. I still wasn't feeling good enough to do a set. Instead my 4th long run in 5 days and 130km last 7 days. I'm not far away from resuming sessions. Probably on Saturday morning.

Rain all day and still coughing up gunk, I waited until the afternoon for a longish run, the first part on bitumen to avoid some mud. Remainder the usual out and back through pine forest on wide, undulating trails. That makes it four longish runs in six days. Tomorrow evening is ACT Masters track meet. I'll head out after work, do an easy set followed by a trot around in a race, probably 1500m.

This morning at Stromlo Steve ran 4 x 600m efforts. Splits: 1:52,1:51,1:52,1:53. Another best set this prep. There was some rain about and has been all day. It gets worse tomorrow. Yesterday Helen and I ran a repeat of the Saturday set (Helen was absent on Saturday). The set: Warm up, 5 x 100m, 2 x 200m, 1500m, 1000m, 600m, warm down. My splits very slow with gunk in chest from head cold. Final 600m a poor 1:54(1:41 last week). I ran 19km for the day. 17km today of easy running. It's Melbourne Cup Day here. The race that stops Melbourne.

Track on Thursday was hot, not as windy as earlier in the day. Steve has his first race on track, KT also had a trot taking 8 seconds off her run last week. This morning Steve ran 3 x 1500m XC efforts at Stromlo. Splits: 5:12,5:12,5:10. His best set of this type since winter. KT and Gabe ran 1500m, 1000m, 600m. I did the pacing at 4:00/km +/-. I've had a head cold, missed a couple of days as a precaution. Today 20km all up. Volume is down to 100m last 7 days. This week may be very wet on Tuesday and Wednesday. I'll fit a session in regardless if I am up to it. Tomorrow a long slow run.