Secret Blog for Killing Track and Parkrun PBs

This morning out for a long, hilly 20km in 84 minutes. Plenty of others out there getting the job done before the heat of the day. Spotted Ewen out there at one point putting in a surge I could barely match. In the afternoon still hot. I ran 5km including 4 x 100m (19,17,15,14), 3 x 200m (32,31,31) and 3 x 300m (51,48,48) strides. Legs felt good once they got going. All up 25km for the day, 122km last 7 days. Monday morning a long run including 5 x 100m strides (18,16,15,14,14) and a 600m effort at 3:10/km. On New Years Day 5km Parkrun events at 730am Gungahlin and 930am Tuggeranong. I'll run the first flat out. If I am able to I'd like to break the current M55 record on the Tuggeranong course. It's held by Simon Claringbold with 4 identical times of 17:26. I'm not sure I can on my current form, especially as a second run for the day. If I can't I'll try later in the year when I am fresh and it's a little cooler.

Warm to hot with some wind this morning at Parkrun. Not pleasant for running. I was trialing new shoes (Nike Zoom Vaporfly 4% Flynit). To get some data I wore a Garmin with intervals set to 400m. Firstly the shoes felt great with no pain in my feet. As a first run in them things are positive for events 10km and over. For Parkrun I have quicker shoes that have caused me pain for the last few years. 400m Splits (Goal pace was 80 seconds or 3:20/km): 78,80,81,84(hill),79,80,80,84 (dead turn),84,81,85(hill),84,54(284m). I held the pace for 3km, like last week a fade in the final 2km although highest point of the course is around 800m to go. 17:20 is 40-50 seconds slower than I was doing on the same course this time last year (in faster shoes but similar conditions). Takeaway is I need more long intervals sessions at 3:10-3:20/km plus some shorter sessions to get back there again. It will take around 3-4 weeks given I already have a big base. See diary excerpt below for details on how. I

Warm to hot this morning, no wind. Almost unsafe for running. Track grass being cut as I trained. The set: 2500m warm up, 5 x 100m strides, 5 x 600m efforts with 400m recovery in 2 minutes, warm down. Pace was controlled at 3:10/km staying relaxed, last 2 efforts at 3:07/km. An evening run to make 17km for the day. Next set on Saturday at Parkrun with a goal pace of 3:20/km.

Competition schedules have been issued for the remainder of the ACT Masters track season. I can now set up some training plans for the season. Aim is to peak on 14 April for the Australian Running Festival and back up 12 days later in the Australian Masters Athletics Championships held over four consecutive days. How I recover from the half marathon will determine what events I run in the AMA Champs. Events are 800m, 1500m, 5000m, 10000m and 8000m XC. ACT Masters Track and Cross Country races as follows: Direct Preparation Block (Volume 120km/week reducing to 110km/week) 01 January - 26 January No racing except a couple of Parkrun events 27 January 6.1km cross country 07 February 3000m 21 February 1500m 24 February 7km cross country Competition or Racing Block (Volume 110km/week reducing to 100km/week) 28 February 5000m 07 March 3000m 14 March 10000m 21 March 800m 28 March 1500m 31 March 8km cross country 04 April Taper begins (Volume reducing from 100km/week to 85km/wee

Xmas edition of Burley Griffin Parkrun this morning. Weather warm, sunny, no wind. That's about as good as it will get this week with at least 7 days in the mid to high 30s. There were plenty of folk out there dress in festive attire. I ran this course two Christmas ago in 16:47 with four good runners around me. Today I had to make my own pace until young Travis came past with 1500m to go. I was good for 3km. Next week on New Years day I'll run another event. It will be held on a loop course rather than out and back as it was today. I should be in better form but it may be very hot.

2019 will be a low key affair. I don't have any big goals other than enjoy the training and racing. I'll be spending 10 weeks in Europe May to July. Stage 1 Jan-April: ACT Masters track and XC meets. Distances 800m-10000m. Stage 2 April 14: Australian Running Festival Half Marathon. Stage 3 April 26-29: Australian Masters Athletics Championships, Melbourne. Races a selection of 800m,1500m,5000m,10000m,8000m XC Stage 4 May-July: Training and Parkrun events in Europe. Stage 5 August 11: City2Surf 14km mass participation road race. Stage 6?

Early morning set at Stromlo XC circuit this morning. Weather sunny, cool, dew on grass, some wind. The track very slow. The set: Warm up, 5 x 100m strides, 4 x 600m with 400m recovery in 2 minutes, warm down. Goal pace was 3:10/km (1:54) run as 5000m set. Splits: 1:58,1:55,1:52,1:50 An afternoon long run of 75 minutes to make 24km for the day, 110km last 7 days. Christmas Day will be one of the Parkrun events on offer. I'll get an idea of where I am at and start building the form.

Weather cool and very windy at Stromlo XC circuit this morning. Grass is lush and slow with recent rain and not recently cut. The set: Warm up, 5 x 100m strides, 4,3,2,4,3,2 minute efforts with 1 minute jog recovery on undulating 2.5km circuit, warm down. Gabe and Jen were best of the girls. An easy recovery run in the afternoon to make 24km for the day, 110km last 7 days. I had a day off yesterday to freshen up. Volume will stay at 110km for the next week or two as I run a couple of Parkrun events (on Christmas and New Years Day). I might sneak in a short set tomorrow morning.

Weather almost perfect for running at BBQ Stakes with cloud, no wind, mild temperature of 20 degrees although humid. Time of 22:15 in my fourth full run on the course since World Masters Athletics Championships. 22:42, 23:10, 22:29 were previous runs. Final track meet of the year tomorrow evening (weather permitting). I am meet director and hopeful of having a run over 2000m.

Too hot and windy for a fast set this evening, I opted for the forest trails in the pines, protected from the wind. 18km all up with 4 x 6 minute efforts on undulating forest trails. 120km last 7 days. That's 10 weeks of base training done at 120km+ average per week, almost no racing. I'm ready to begin structured training again in the New Year. I'll have 2-3 Parkrun events in the mix between Xmas and New year to get a gauge of where I am at.

Rain off and on all week here. Track meet on Thursday was cancelled. At Stromlo the surfaced was cored and filled with sand. With all the rain very slow going right now. Will take a few days and a cut to speed up again. Set at Stromlo included 5 x 600m intervals with 400m recovery. KT and Helen best of the girls, both sub 4:00/km. My last two efforts 1:48,1:46. We were recovering from a two party evening with Roger a 60th milestone. Today an easy recovery run of 17km. 120km for the week. Steve up north had another great Parkrun result with 18:23 for Steve and a big course PB.

This week Helen and I planned, trained on course and executed our two person relay strategy to the best of our ability in this very low key event. It's more famous for pizza, beer and chatting post-event. The scenario: Two people run in relay fashion without watches on the regular BBQ Stakes course, currently at 6.1km. Course is on bike part start and finish with a long, hilly and testing XC section in the middle. I was to run the first section, mostly up and not quite to the highest point of the course. Helen ran the second part, mostly down but still with some testing climbs at pace. The training: We have a recent baseline for both of us at the weekly events but no stats for each sector. I ran two maximum threshold runs in training on the first sector of 3.1km. Helen ran two maximum threshold runs in training on the second sector of 3km. Based on the times we nominated our total time of 25:30 which would be close to our best potential time. The weather for the relay was warm w

Stromlo XC intervals this morning. Very warm, no wind. The set: Warm up, 5 x 100m strides, 5 x 3 minute efforts with 60 seconds jog recovery, warm down. KT again the best of the girls. Noosa Parkrun had Jane 1st female 21 minutes, Steve 18 minutes only 3 seconds slower than his PB for the course. both solid runs. Keith in Bemboka is preparing for a late start to the season specialising in the 1500m. Things going to plan for Keith. Of me: A solid set this morning, 40 minutes in the early evening to make 120km this week. A long hilly run in the forest early tomorrow morning. Ewen took a great video of the 800m handicap a couple of days ago. It's always good to see how the race unfolded from the perspective of reality. Thanx as always Ewen.

Weather very warm with light winds for the Higgins, Pennington 800m handicap race. As M55 I started 1:56 behind the first starter and 14 seconds behind legend John Lamb M65. Kathy was in the middle of those two. I ran MY race again as I have for the last year or so. Not too fast a start and always saving something for the finish, calm. I always had John in my sights. John accelerated a few times on the last lap and I never reeled him in until the final 70 metres. I hit the lead at full speed and won by a couple of seconds. Anthony ran great again to finish 3rd. Prior to the race I did a full set of 10 x 100m and 2 x 200m strides, plus rolling and stretching.

Weather warm with light winds for a maximum threshold run at BBQ Stakes. No warm up today other than hill strides and stretching, I did that in the up hill first kilometre. The result 13 seconds quicker than a fortnight ago. It's still 40 seconds from where my limit is on the current course with civil works occurring since mid-June 2018 adding around 100m. Tomorrow on track is a handicap 800m as part of the 800m,1500m,3000m series inspired by the late Jack Pennington and Chris Higgins. I'll do a full warm up plus 4 x 200m strides before the event. Time doesn't matter in this race, all about a top 3 finish. I'll be giving some a big head start. I'll need something left in the last lap. 126km last 7 days. This is last year's race taken by Ewen. Thanx again.

This morning very early at Stromlo to avoid heat and wind. The set: Warm up, 5 x 100m strides, 4 x 600m efforts (1:58,1:52,1:50,1:46) with 400m recovery, warm down. This afternoon a long recovery run to make 130km last 7 days. Also on track was Steve doing 3 x 600m efforts (1:48,1:49,1:52) his best set this season interrupted by a plover, me a WOMBAT! He crossed the cycling criterium track and moved on.

Sad news to hear Paul has passed away. Whether it was listening to Paul and Phil on those July late evenings or finding him somewhere in France or Adelaide for the Tour Down Under his voice left a lasting memory. RIP Paul and Mike on rooftop in Chartres 2012.

This morning at Stromlo XC circuit warm with some wind. The track is lush a slow despite a cut last week. Five of us there this morning, some regulars down in the mountains for the weekend. The set: Warm up, 4 x 100m strides, 2 x 200m, 6,5,4,3,2,1 minute efforts, 1 minute recovery, warm down. KT was best of the girls. Jen also getting back into good form. I felt good out there today. I had some help as the younger elite groups came through. All up 14km for the morning, 6km in the afternoon, 127km last 7 days. Steve and Minnie ran Parkrun Ainslie. Steve was 3rd overall with a big negative split on a tough XC course. Splits: 3:49,3:53,3:44,3:45,3:25=18:37 and new M45 age record. Tomorrow a long run which may include some short intervals.