Secret Blog for Killing Track and Parkrun PBs

Parkrun Ginninderra this morning in cool conditions with light winds. Splits: 3:24,3:19,3:26(dead turn),3:26,3:22. A more conservative run than my identical time of four weeks ago in similar conditions, no fade out in the final 2km today. I haven't fully recovered from a head cold, relieved to see I still have decent form. Also running today were a few friends who all did well in the good running conditions. Steve ran a hilly 10km race in 38:21 on a variety of surfaces (trails, sand, grass, steps) Sunday was a long a long recovery run of 22km. Saturday night was a birthday party for Helen.

Schedule is out now for World Masters Athletics Championships in Toronto Canada, July/August 2020. It's looking like I would just run three events, only one on track. Recovery days have been reduced as compared to previous championships. The schedule for me would be: 20 July 8000m XC, 22 July 5000m track, 26 July 10km road race. Return home on 27 July. That ties in well with a hotel I have booked already. Not much break between 10km and 1500m prelims. A whole week to wait for a half marathon and back up from 1500m final. Flights have been booked. Entries open in October.

Lunchtime run at BBQ Stakes 6km hilly part XC course. It was windy in the wrong direction today making slow running for most of the course. I spent the first 6 minutes warming up before staying on threshold for 17 minutes on the hilly XC section and through to the finish. Splits: 3:52,3:48,3:48,4:06,3:20,3:41=22:40 I should be able to lower that time to below 22 minutes within a few weeks while running with the same effort. At lunch Thursday I ran 3 x 600m efforts on grass, a little rough underfoot. Splits: 1:59,2:03,2:02. That's all I could do on the surface. Saturday will be Parkrun 5km. Sunday long run. On a windy morning Steve ran 3 x 3 minute efforts. Splits: 3:28/km,3:32/km,3:29/km. Steve races a 10km road race this weekend.

This morning in Sydney Jen ran a PB for Half Marathon in 1:44:06. It was her tune up for Berlin Marathon in September and coming a fortnight after another great run in City2Surf. Splits: 5km 23:21,10km 47:45,15km 72:50,20km 98:26. If I'm not mistaken Jen ran PBs for every distance from start to finish. I ran 18km this morning including ACT Masters XC Handicap 10km in 37:50. Course was a bitsa every surface and windy. This week I'll try to get a full range of sessions in and bump up my long run next Sunday.

Morning set at Stromlo XC circuit. Overnight -5 degrees warming nicely by 830am. Just a few of us there with Australian XC Championships on elsewhere. ACT Masters XC handicap 10km tomorrow, a light set for us today. Steve was working harder and longer with a 10km race for him in Sydney next weekend. His last 2500m effort was a solid 9:04. Jen was on her way to Sydney this morning with a Half Marathon for her tomorrow. The set: Warm up, 10 x 100m strides, 2 x 200m strides, 3 x 600m efforts with 400m jog recovery, warm down. Helen ran in the 2:30s on her final 600m effort, just back in Australia for a week and 7 weeks no running. My splits: 2:15, 1:45, 1:43. Head cold is mostly gone. The splits say I'm still in good form.

Back to morning running commute again over Black Mountain on hilly forest trails. That doubles my volume and I'm back to normal levels again. Next set on Saturday at Stromlo XC circuit, a short set. Sunday in ACT Masters XC Handicap 10km on a hilly XC course not far from home which means a minimum of 20km that morning.

On Tuesday Steve ran a 10km tempo run within 13km, 7km of that quite snappy. Splits (7km): 3:59,3:57,3:50,4:02,3:49,3:45,3:59. An excellent set in cold conditions. I've reverted back to active recovery as I deal with a head cold. A daily run with Milli the border collie on forest trails of 7km is our standard run, fast paced as Milli is pulling me along.

Back at Stromlo XC circuit for group training and coffee after. 14km all up including warm up, warm down, 5 x 100m hill strides and three efforts on the undulating 2.5km loop (1100m,700m,700m). Pace started as a cruise 3:55/km working down to 3:30/km. An easy set to get back into things. Tomorrow an easy long run on forest trails.

Back up to normal volume today after a few days of active recovery (walking the dog). After a six kilometre dog walk in the morning I got out for a cruise run on hilly forest trails from home in late afternoon. Tomorrow I'll begin structured training again with some easy strides and an effort or two. Another cold front passes through mid-week meaning cold and windy days again. Next Sunday is ACT Masters 10km XC handicap near home. I'll aim for that as my first big effort and take it from there.

Today Steve ran 6 x 3 minute efforts. Splits: 3:30/km,3:36,3:37,3:33,3:33,3:25. That's a big improvement week on week. I'm still in a recovery week before beginning structured training again.

On Monday a running commute over Black Mountain saddle to work and back on forest trails. Legs a little sore from the downhill sections in City2Surf, otherwise OK. I'll take a week of active recovery before getting back into structured training again. Steve this week ran a 10km tempo at 4:09/km with a middle 5km section at 4:01/km. Next set for Steve are 6 x 3 minute efforts at a faster pace.

A sellout 80000 entrants this year for City2Surf. Weather cool and windy. Wind was helping in the first 7km, against for much of the last 7km. Plenty of friends up there making the weekend a very social experience. My race sector splits: Start to Heartbreak Hill 3:19/km, Heartbreak Hill 4:01/km, Heartbreak Hill to Bondi Beach 3:35/km. I passed 28 runners in the final 6km by running solo. I lost 21 places running up Heartbreak Hill. Splits: 3:31,3:26,3:26,3:38,3:16,3:29,4:30,3:47,3:20,3:31,3:36,3:10,3:05,3:10. First M50-59 was John Meagher 40 seconds ahead of me. I didn't see him. Monna was jogging, 53 minutes. My friends ran well. Jen ran an all-time PB. Gabe had a great run as well racing Pete her son. 25km for the day included pre-race warm up and 7km mostly up warm down from Bondi back to Sydney.

A winter storm bringing destructive winds, cold air and snow to surrounding hills is passing through Canberra these last few days. What that means for a runner is getting out there when you can. Structure goes out the window. Being in a taper week for City2Surf 14km with 80000 others made things a little easier. A great session mid-week, then ticking off 10km per day with 6 x 150m strides on alternate days on grass has me feeling positive come race day (Sunday). Jen earlier in the week ran 10km from home including a 7km tempo run around the lake. Jen surely made the most of her opportunities when they came. I'm off to Sydney tomorrow which will bring warmer weather. Weather for City2Surf looks OK on Sunday. Saturday I'll do a short jog by the harbour in full kit and include a 1km tempo run at 3:10-3:20/km on the flat to wake the legs up again after a few hours driving in the car.

I am well into taper week for City2Surf 14km road race. Today a lunch time 4km run on grass including 6 x 150m strides at 3:00/km. In the afternoon at Stromlo XC circuit 8km including 4 x 100m strides and 3 x 600m efforts with 400m jog recovery. Splits: 1:46,1:44,1:40. I felt great, never full gas. I'm now at the same training level as I was a week out from Australian Masters Athletics Championships in late April 2019. I'll find out how that plays out over 14km on Sunday. Today Steve ran a 9km tempo run with the middle 5km in 19:01. Another great effort for Steve who is still in winter training mode and consistently putting out solid sessions.

Sunday was a group recovery run on hilly train of around 17km mostly on bush trails. Monday a lunchtime 6 x 150m strides at around 3:00-2:50/km on grass, 4km including warm up and warm down. Afternoon run of 11km to make 15km for the day. I'll touch race pace on Tuesday and Thursday with short intervals and a tempo run.

This morning a Parkrun event with Stromlo XC circuit catering for another event. Weather foggy, cold, no wind. Steve ran at Coombs in 18:30. Splits: 3:25,3:49,3:42,3:45,3:35. My run at Ginninderra coincided with a first run with Nike ZoomX Vaporfly Next%. More on that following. Parkrun Ginninderra had a few of my friends there including training partners Gabe, Jen, Maria and Elspeth. All seemed to run well in the cold conditions. City2Surf 14km next week which made it a good hit out. My run: A fast start to emulate next weeks event. Splits: 3:15,3:20,3:30(dead turn),3:27,3:24=17:02 which is a new Age% record for the course. I was very close back in June, a reason why I chose this course again today. Nike ZoomX Vaporfly Next% Review: This is the shoe I'll be running City2Surf 14km next week and Marathon de Paris in April 2020. For me it feels much faster than the Nike Zoom Vaporfly Flynit 4%. The additional ZoomX foam near the forefoot is in exactly the right place, especially r

This week Steve ran a 3km tempo. Splits: 3:47,3:52,3:52. He backed that up this morning with 6 x 3 minute efforts. Splits: 3:36/km,3:35,3:37,3:33,3:36,3:31. Ave 3:34/km No run over mountain commute today. Result was nothing done by 4pm. I headed off to Stromlo to save the day. The set: 2000m warm up incl 4 x 100m strides, 4 x 600m with 400m jog (1:49,1:50,1:45,1:43), warm down. 11km for the day. Split times were surprising but not when I think about it. 15 sessions done in 6 weeks, 3 x Parkrun events, 1 x 9km XC handicap plus 120km/week in most weeks. I didn't feel very good out there, not fluent. Nothing a few stride sessions can't fix very soon.