Secret Blog for Killing Track and Parkrun PBs

Today Steve did his final set before Australian Masters Athletics Championships in Melbourne. A light set including 5 X 100m strides and 2 X 600m (1:47,1:47). For me an easy run on forest trails with some long hills to lift my heart rate...Next stop Melbourne.

This morning at Stromlo XC circuit Helen completed her 4th speed endurance set for the Australian Masters Athletics Championships Half Marathon to be held in Canberra at the end of May. 2500m repeats began at 1 effort, through 2,3 and 4 efforts today over 4 weeks. Number of efforts improved along with the times, dropping 25 seconds per 2500m over the month. Steve and I used this set back in 2014 in our base building block. It was my main session leading into the Gold Coast Half Marathon 2014. Recently Emily was doing the same set week after week leading into the Canberra Marathon a couple of weeks ago. It's only part of the puzzle. 14km all up today for me. Two easy days to follow. Tomorrow will include some strides and a longer tempo run (1-2km).

Morning session at Stromlo xc circuit. Weather warm, sunny, just a breeze. Set at 1500m pace or better. Splits: 141,138. New 600m Stromlo PB by a second. Also fastest two efforts. Afternoon recovery run to make 14km for the day.

This morning Steve ran at Stromlo 6 x 800m XC efforts with 1:35 recovery. Splits were all in the 2:40s with an average of 2:42, final effort of 2:40. I had a lazy morning with 80 minutes out in the hilly forest trails just cruising around. Monday will be a short set on grass at Stromlo XC circuit. I'll look to run some 600m or 800m efforts at 3:00/km or better. Weather for Australian Masters Athletics Championships in Melbourne looks to be unfavourable for the 10000m on Friday 26th. A cold front should move through bringing strong winds, drizzle or showers. Conditions should be better for Saturday and the 1500m although still cool to cold and some wind.

Most of my friends out of town or otherwise occupied this Easter Saturday. I ventured out to Parkrun Gungahlin for a solid 5km. Weather cool to warm, slight breeze, not bad for running. Course has altered since mid-last year with a dead turn at 2.5km. It's around 10 seconds slower than the previous version. I felt strong throughout without any zip. Worked hard from start to finish. Sunday a long recovery run in the forest, Monday 600m efforts at Stromlo, after that just strides, light tempo runs and easy jogging until 10000m event of the Australian Masters Athletics Championships on Friday. This taper hasn't been the 10 day version I normally use. Peaked at 124km/week on 4th April. Dropped to 68km/week day after half marathon on 15th April. Back up to 111km/week today 20th April. Will be down to 84km/week day before the 10000m on 25th April. Events to be contested in the Australian Masters Athletics Championships on consecutive days are: 10000m track, 1500m track, 5000m tra

Morning set at Stromlo XC circuit. Weather sunny, warm, some wind. This would be my last very hard set before Australian Masters Athletics Championships in a week. Only short race tempo runs and race specific leg speed sessions to go. This set aimed at 8000m XC and 5000m track. The set: 3000m warm up, 5 x 100m strides with 100m jog back, 6 x 800m efforts with 1:35 slow jog/stretch recovery (220m ave), warm down. Course was 2 x 2500m hilly loops, 1 x 1000m loop. Splits: 2:40,2:38,2:47,2:29,2:38,2:28. Next set on Saturday morning with some tempo efforts at 3:10/km or better with long recovery.

Weather a cool 6 degrees, no wind for a light session this morning. After an afternoon jog yesterday I knew I had recovered well from the Half Marathon on Sunday. The set: Warm up, 4 x 100m strides with jog back recovery, 2 x 600m efforts with 400m jog recovery, warm down. Splits: 1:45,1:39. Turns out running the Half Marathon as a glorified tempo run due to dehydration worked out well. No soreness in the legs and my fastest 600m effort at Stromlo ever. I'm now in shape for every distance I run from 800m up. At lunch a tempo session with Helen at Stromlo, 2500m efforts for her. Next set I will have to consider what I am missing. I will see what the weather is like on Thursday morning or evening. Most likely it will be my last very hard set before Australian Masters Athletics Championships although the is scope for it to be as late as Saturday.

Weather cool to warm, light winds, cloudy to full sun for Australian Running Festival Canberra Half Marathon this morning. My plan was to run 2 x 10km splits of 35 minutes and find my way to the finish as best I could. I found myself in the second pack shortly after the start. Splits to 5km were good (3:29,3:26,3:17,3:17,3:25). From around 9km on I was struggling with dehydration, splits mostly in the 3:40s. I stopped for a minute at the final drink station for 3 cups of water and one over the head. Not my best run, no harm done to the legs. I will have recovered easily by Australian Masters Athletics Championships which begin in 12 days.