Secret Blog for Killing Track and Parkrun PBs

Very early morning session at Stromlo, starting the set in the dark. 35 degrees expected today, back to the heat wave again. The set: Warm up, 6 x 100m strides, 5 x 600m with 2 minute float recovery, warm down. An easy recovery run this evening to make 17km for the day. Splits: 2:05,1:58,1:54,1:51,1:48. First two efforts were in the dark. Goal was 3:20/km reducing to <3:10/km. The final two efforts were not flat out. I have now adjusted to that reduced recovery after 3 sets. Next set I will move to 800m efforts with the same 2 minute recovery and see if I can maintain same pace. Some sets will be on track. Steve was out there doing 3 x 1500m, starting a little later. Splits: 5:10,5:11,5:09. Keith in Bega ran 4*400m,3*400m,1*200m on soft grass track, very humid. Splits: 87,83,83,84,85,83,84,41.

Early this morning at Stromlo XC Circuit the World XC Trials were held. I stayed to watch the open male and female races before heading over to nearby Curtin for the ACT Masters XC event. In the ACT Masters XC handicap I started a few minutes after the second last runner. I caught Helen early who had a recent win and was handicapped out of contention like myself. I was solid throughout running between 3:20s-3:40s/km depending on terrain. First and last kilometres were all up hill. Mainly flat in the middle. Monday's long run was 20km in 87 minutes.

Extremely hot weather continues here. The very early training before sunrise continues. Yesterday with Jen at Stromlo 80 minutes with at 545am start. Set was 4 x 500m at 3:50-4:20/km for Jen. I did the pacing. This morning another 545am start at Stromlo. The set 3 x 1500m (5:13,5:08,5:07) with 2 minutes float recovery. I followed that up with a Parkrun 5km in 19:07. I started very slow running with the masses, eventually dropping onto 3:40/km and moving through the field to finish in the top 5. It was very warm to hot and humid by 8am. Nice weather for the 1500m set. Steve also ran Parkrun 5km finishing 2nd in 19:32 on a tougher course, same weather. Splits: 3:43,3:57,4:08,3:56,3:43. Keith ran a 4.5km time trial in 17:40 on a hilly gravel road. That's also nice running. We have a cross country handicap tomorrow over 6km with my start around 9am. It will be hot, maybe not as bad as today's 40 degrees+. World Cross Country trials are nearby. I may be able to watch the men ra

Early morning set at Stromlo XC circuit. Weather cloudy, no wind, cool!! Steve and I met between sets. The set: Warm up, 5 x 100m strides, 5 x 600m efforts, 2 minute recovery, warm down. Goal pace for me was 3:20/km reducing to 3:10/km. Splits: 3:16/km,3:13/km,3:08/km,3:08/km,3:06/km. Steve same set: Raw Splits: 1:52,1:51,1:51,1:52,1:55 with an average speed around 3:05/km. Keith in Bega ran 150m 30,200m 40,310m 59,310m 63,280m 55,200m 37,150m 30,100m 16. Another set specific for the 1500m.

This morning a 6am set at Stromlo XC circuit with Steve and Jen. Weather cloudy, warm and humid with no wind. The set: 2500m warm up, 5 x 100m strides, 2000m 7:05, 1500m 5:00, 1200m 4:03, 800m 2:34, 400m 69. Best set of this type for Steve this preparation. Jen ran as 3 x 1000m plus 800m, 400m and was clocking around 4:30/km+/-. Keith in Bemboka ran 1600m 5:30, 1200m 4:30, 800m 3:10 and 400m 60 seconds, all done on undulating road. Keith was testing out new shoes. Helen on the coast ran 6,5,4,3,2,1 minute efforts with throwing dog stick into ocean recovery.

Yesterday morning Steve ran 3 x 1500m XC intervals. Splits: 5:14,5:16,5:21 (final effort on different part of track, annoying birds). Keith had to abandon his session due to thunderstorms that rolled through and continued all night. I've had a reset over the last fortnight. Just long runs very early in the morning to escape the heat of this run of 40degree+ temperatures. Volume is over 130km this week.

Yesterday Keith ran 4 x 300m efforts. Splits: 60,60,57,59. Keith looking on track for a 1500m in 4:59 or better when track resumes. Steve ran 5 x 600m XC efforts Splits: 1:51,1:51,1:52,1:51,1:52. Steve likewise looking good for when track resumes. Most of Australia is gripped by a heat wave this week. All running getting done early in the morning. Temperatures are 40 degrees plus until Saturday at the earliest. Minimum is 20 degrees plus.

This morning Steve in Sydney, Keith in Bemboka. The sets: Steve: 3 x 1500m along Sydney Harbour foreshore. Splits: 5:24, 5:13, 5:16 Keith: 1200m, 800m, 1000m, 200m at 3:31-3:40/km, slower on uphill sections of gravel road.

Steve early this morning at Stromlo. Steve away for the weekend, snuck the Saturday set in today. The set: 2000m 7:25, 1500m 5:17, 1200m 4:17, 800m 2:41, 400m 77. Overall better paced and quicker than 5 days ago. We will fit in around 10 of these type sets on both grass and track before Australian Masters Athletics Championships in Melbourne in late April. My flights and accommodation are now booked for those. Keith in Bega ran 3 x 3 minute efforts with 2 minutes jog recovery on grass track along with warm up and 5 x 100m strides.

This morning early Steve ran 5 x 600m efforts at Stromlo XC circuit. Splits: 1:52,1:51,1:53,1:53. It dumped a load of rain overnight during a thunderstorm making the track soft and lush. When I looked at the track mowers were cutting the track. The surface looks great but it's not fast. Keith is the one who can complain about his training patch in Bega. Long grass makes it difficult to know where to run. His 1500m specific set of 100m,200m,300m,400m,400m,300m,200m,100m was done at 3:22/km-3:30/km pace. Starting to look good for Keith. I'll try to get my 600m set done tomorrow early.

Steve early on Saturday morning at Stromlo. Very hot even at 630am. It only got hotter from there. It was to be the last of a very hot spell for the week with little relief. This set is one we will attempt most weeks until Australian Masters Athletics Championships in April. The set: 2000m 7:25, 1500m 5:15, 1200m 4:13, 800m 2:47, 400m 85. I missed the set due to heat stress which for me shows itself with a fever and aching muscles which passes when I get enough fluids in. Keith also found it hot and did some 3 minute efforts on undulating gravel road. Keith has a focus of the 1500m this year and is expected to begin racing in February. With thunderstorms and a cool change overnight I managed to recover enough to fit in the same long run as I did last week of 20km in 84 minutes. I was very slow early in the run and found a nice tempo after 40 minutes. This week two sets. Tuesday 600m efforts at 3:10/km. Thursday 1500m efforts at 3:20/km.

Yesterday evening a long recovery run on forest trails of 18km. After a very hot day I didn't finish the run until after 8pm. This morning with Steve 3 x 1500m XC efforts at Stromlo. Weather cloudy, warm and humid. Track needs a cut again although it's possible to find a firm line by feel. The set: Warm up, 5 x 100m strides (22,19,17,15,15[Steve was quicker]), 3 x 1500m efforts with long recovery (5:13,5:09,5:04[Steve just behind]), warm down. Next set on Saturday morning early. Steve and I will start doing our tough set at Stromlo with a step down of 2000m, 1500m, 1200m, 800m, 400m.

New Years Day Parkrun events this morning. 7:30am at Gungahlin, 9:30am at Tuggeranong...it was hot and sunny again, no wind. Parkrun Gungahlin: 599 starters! Felt tired in the warm up, it wasn't until I did some strides I started to feel OK. Pace was fast from the start chasing a solo Speedygeese. No idea how fast (left Garmin at home), uncomfortable for me until I warmed up. I caught and passed him before half way, ran solo to finish. I was probably quicker through 3000m than 3 days ago, probably faster in the last 2000m as well. Overall 15 seconds quicker than Saturday at same course, 34 seconds slower than my course PB of a year ago. In the car and off to Tuggeranong Parkrun: Start at Tuggeranong was very hot. I did a short warm up and some strides, some foam rolling as well. I had a banana and coffee on the drive. Race: 592 starters! I was solo from the start. Slower start than earlier race, through half way in 8:35 and only slowed marginally on the return (mostly due to peo