Secret Blog for Killing Track and Parkrun PBs

This afternoon 17km including 7km with Milli the Border Collie. The weather is getting warmer, daylight savings begins this weekend which leads into a long, hot summer. 127km last 7 days and beginning week 6 of the base building block. I'm due for an easy week followed by some specific track training and setting some race goals. I just watched the entire Berlin Marathon on screen. Feeling inspired even though Marathon de Paris is still six months away. I won't start training for that until late December. I have confirmed my hotel for World Masters Athletics Championships in Toronto Canada, July 2020. It is across the road from XC venue and also possibly 10km road (tbc). I'll have an 11 day taper camp prior to the WMA Championships on the XC course. I looked at European Masters Athletics Championships results from last week also to keep an eye on competitors form. With the schedule as it stands my races for Toronto WMA will be 8000m XC 20 July, 5000m track 22 July, 10km r

Sunday morning run of 25km included ACT Masters 8km XC handicap O'Çonnor Ridge, warm up, warm down and running with Milli the Border Collie. A busy morning followed by bush picnic with friends in the afternoon. A nice way to finish the weekend. Completing the Berlin Marathon were Jen (3:56) and Jeff (2:55). Wet by all reports. Bekele finishing only 2 seconds outside World Record held By Eliud Kipchoge. It will be interesting to see how fast Kipchoge runs in Vienna next month even if it won't qualify as a world record.

Saturday morning session at Stromlo XC circuit. Weather sunny, cool to warm, light winds. Steve, Helen and myself there this morning. The set similar to last week. Warm up, 5 x 100m strides, 3 x 1000m efforts, 1000m recovery, warm down. First effort was a warm up, then near the limit on subsequent efforts. Splits: Helen 4:28, 4:23,4:19. Steve 3:23,3:13,3:11. Me 3:10,3:02,3:02 All up 10km for the morning, 8km in the afternoon. 124km last 7 days. Tomorrow a hilly 8km XC handicap at O'Çonnor Ridge. With the weather warming up reptiles are coming out.

Weekly Wednesday lunch time run at BBQ Stakes of 6km XC. Conditions similar to last week (headwind first 4km), sunny and cool to warm. Splits almost identical as well. I felt better over the last 2km compared to last week. 10km at lunch, 7km with Milli the Border Collie in the afternoon. 124km last 7 days. Next set on Saturday, long XC efforts at Stromlo. Sunday 8km XC handicap with ACT Masters.

Lunchtime session on grass cross country surface. Normal venue was closed due to cores and sand fill. Set: Warm up, 4 x 600m XC efforts, warm down. 5km for the set,12 km recovery run in the afternoon with Milli the border collie. Splits on the slow side due to surface: 2:15,2:07,2:06,1:58. 124km last 7 days. Into week 5 of this training block. Tomorrow is the weekly 6km threshold XC run at BBQ Stakes. I'll be spending a week in Spain on the Camino del Norte route, post Marathon de Paris in April 2020.

Sunday recovery run of 22km on forest trails, some hills. Included were a few tempo efforts at 3:39/km or better, the longest being 1500m on a flat section. I'm running at least weekly 6km+ XC efforts faster than this. Inclusion today was trying to find a relaxed rhythm. This week I have a 600m set planned for Monday or Tuesday, 6km threshold on Wednesday, light XC set on Saturday and 8km hilly XC handicap on Sunday. I'll try to squeeze in a longer recovery run during the week. Track starts again in a few weeks. I won't change my weekly routine much unless there is a key race distance scheduled at the right time of evening (late). One of those will be the One Hour on track.

At Stromlo XC circuit for a morning session before the rain came. Weather warm with light winds before the rain. The session: Warm up, 5 x 100m strides, 3 x 1000m intervals with 1000m jog recovery warm down. Splits: (Helen) 4:25,4:30,4:28. Me: 3:10,2:57,3:02. I was fully lactic on the middle effort. 1st and 3rd efforts more comfortable. In the afternoon after the rain an easy recovery run to make 18km for the day. Tomorrow a long run including some 6 minute intervals at around 3:40/km. At Parkrun Jen ran a course PB 23:43. She is off to Berlin for the marathon tomorrow. Good luck.

After 2 days of strong winds, rain/snow and cold, today back to sunny, not so windy. BBQ Stakes was into that wind first 2km putting me 17 seconds behind last week splits. I pulled some time back on the XC section, not enough to replace those 17 seconds lost. Once again I felt good running with lots in reserve. Nobody to chase today. I'm still sitting on 120km+/week in week 4 of high volume. It's usually week 6 I am on top of things and running really well. Next set on Saturday with long XC efforts or a Parkrun if nobody is around.

Saturday a duathlon booking at Stromlo XC circuit, delayed the session until Sunday morning. Weather cool to warm, light winds. The set: Warm up, 5 x 100m strides, 4 x 600m efforts (1:50,1:45,1:45,1:42),warm down. An afternoon long recovery run on forest trails. Average of 121km last 3 weeks, 126km last 7 days. Sunday morning Steve ran a Half Marathon in Sydney, his main winter goal. Time of 82:37 is a new PB for Steve and 2nd M50 a great reward for some consistent training and a well executed race.

Weekly Wednesday threshold run at BBQ Stakes. Weather cool to warm with light winds, nice for running. Started with Nick today who was super quick again in the first 2km. On the 3km XC section I was solo and chasing the early starters. Result of 21:38 is 65 seconds quicker than a fortnight ago, quicker than last week by a nice margin too. The time is equal to anything I've done just prior to a World Championships or other major event. I should be able to build upon this and run some fast times on track or road in coming months. Next set on Saturday, long intervals at Stromlo XC circuit.

This morning Steve ran 3 x 3 minute efforts. Splits: 3:27/km,3:27/km,3:28/km. Similar splits to last weeks good session. This is taper week for Steve with a half marathon on the weekend. I ran to work over Black Mountain summit again on forest trails, cruising down the road otherwise deserted except for a few bikers doing hill reps. In the afternoon a commute home on bike path including 5 x 200m power hill strides. Wednesday is BBQ Stakes 6km XC Threshold. ACT Masters Track end of year schedule is out. Key events for me will be the Pennington Handicap series (800m,1500m,3000m) and a One Hour Track event.

Let's start with yesterday, a 2 hour+ mountain trail run that took in the three biggest peaks near home with a surprise Rev Head encounter of many cars leaking not normal fuel out of their exhaust pipes up Black Mountain 800m+asl at illegal pace. Not good for the lungs running downhill in opposite direction. Remainder 2019: Not much on, saving pennies for better things. Canberra Times 10km Fun Run, an icon since the 1980s on in November, died and born again thankfully. Track with ACT Masters October to March working on 5000m-10000m pace. 2020: Marathon de Paris I am running in April (no Australian Masters Athletics Championships nor Tour de France cycling:-(, sorry! I don't care about the result, my heart would be broken if I didn't spend some time in France, I am thinking post marathon South West near Spanish border as a reward. Also I am committed to World Masters Athletics Championships in Toronto, Canada in July. I am well into logistics having booked flights and hote

We are back to winter here with cold gale force winds, rain overnight and snow on the surrounding hills. I was at Stromlo with Jen to do 3 x 1000m XC intervals. In the cold I ran in tights and two fleece tops, gloves and thermal hat. Jen ran 4:20-4:40/km. My splits: 3:15,3:14,3:09. Early splits similar speed to the Thursday 600m set. I found something extra on the final effort when I was fully warmed up. 12km in the morning set, 8km in the afternoon with Milli the Border Collie. Long run tomorrow. Steve ran at Parkrun Gungahlin finishing in 3rd place and setting a new M50 age record. Conditions were similar to here...cold and windy.

Lunch time session on grass, same location as last week. The set: Warm up, 4 x 100m, 2 x 200m, 2 x 100m, 3 x 600m with 1:30 jog recovery, warm down. Splits: 3:14/km,3:15/km,3:14/km. Next set at Stromlo XC circuit on Saturday morning, longer XC intervals. Steve ran his 3 x 1000m set in the morning. Splits: 3:26/km,3:25/km,3:31/km. Next up for Steve is a Parkrun 5km on Saturday morning. Jen ran a 34km run yesterday morning at a nice tempo. It will be her longest run before Berlin Marathon later this month. Jen has been in great form since City2Surf 14km.

Today a lunch time run at BBQ Stakes. Weather warm, sunny, some wind. I had Nick to chase this week starting 30 seconds back. I had to work the whole course especially the middle 3km XC section. Time of 22:13 was 27 seconds quicker than last week and my fastest time for 2019. I'm still a couple of weeks away from running sub-22 minutes. Yesterday included a set of 5 x 200m on grass to get the leg speed going again. This is my second week of running 120km+, 127km last 7 days. Next set tomorrow with some short XC intervals. Saturday a harder set of XC intervals.