Secret Blog for Killing Track and Parkrun PBs

This morning Steve ran 8 x 1 minute and 4 x 30 second intervals on local Parkrun course. Weather feature was smoke from large bushfires burning towards the coast, blown in at night by the usual summer easterly sea breeze. At Stromlo we opted for strides only and steady running. It wasn't a good health choice to be out there running hard and breathing in the smoke. Further south at Bemboka Keith ran 4 x 5 minute efforts with heart rate at 150-155bpm, 2 minute recovery down to 135bpm. I've been running daily, active recovery and slowly building the base back up again. No racing planned until 12th January.

This afternoon (Thursday) Keith in his 2nd set of this build up 5min (150bpm),4min (155bpm),3min (160bpm),2min (165bpm),1 minute efforts (170bpm) by HR (reducing to 135bpm before next interval). Weather was windy, warm, undulating surface. Steve this morning a set of 3 x 600m plus 400m. Splits: 1:53,1:58,1:58,74. Yesterday was 4 x 200m in 34 seconds. For me: I think I've isolated the problem with my thigh. I shouldn't have been surprised, common for the last 3 years at this time. Lots of stretching, foam rolling and some rest has me going again. I'll take every day as it comes, should know by Sunday evening if I can start resuming faster efforts. I was feeling good today.

Monday morning session for Steve of 3 x 800m, 2 x 400m. Weather was windy which affected split times, especially the 400m efforts. I'm still on consolidation training with 10km today easy running. I'm likely to skip the rest of the track season (two weeks left) and build the base back up again.

This morning very early and in ideal running conditions the Stromlo Running Festival trail events from 2km to 50km got underway. I was out at ACT Masters XC handicap as an official, arriving late morning when the sun was finally peaking out from behind the clouds. All my friends did well in assorted distances. It seemed to be very well organised with a good vibe. The great Robert de Castella (Deek) was chief commentator and handing out the medals. Yesterday Keith resumed structured training after a break. The set 2 x 3 min, 4 x 90 sec, 6 x 1 min. A long recovery run was scheduled for Sunday morning. I didn't get out running until late afternoon with a 95 minute run on forest trails. My thigh strain started to stiffen up late in the run. I'll have to consolidate with long slow running until I feel it's OK to resume faster work.

I missed the Thursday track meet 800m event with ACT Masters. Weather was a hot 38 degrees+ during the day and windy. I also had a strained thigh muscle from the threshold run on Wednesday. I did 1km light jog on Thursday, nothing else. Friday was 10km+ on trails. Thigh still tight. Raised dust and hot again on Friday afternoon, no second run. Saturday morning at Stromlo XC circuit. Weather warm to hot, light winds, raised dust levels improved. The set: 7km+ warm up, 5 x 100m easy strides, 3 x 800m efforts (2:35,2:29,2:25)with 1:30 jog recovery. The set felt easy, never flat out, my quickest this season. On the start of a 4th effort I felt the thigh tighten, abandoned set. Afternoon recovery run to make 20km for the day. 30km easy running planned for Sunday. Steve this morning ran 5 x 3 minute efforts on local Parkrun course. Splits: 3:30/km,3:33/km,3:39/km,3:45/km,3:39/km Next set? I have to consolidate training this weekend and ensure I am injury free before pushing on. If all goe

At lunch BBQ Stakes 6km hilly xc threshold run. Weather warm to hot, sunny, light winds. Splits: 3:50,3:53,3:36,3:58,3:14,3:43. Tomorrow on track an 800m race only. Temperature expected to be extremely hot, 37 degrees.

Pleasing to see a decent ACT Masters Track Schedule 2020 has been released. As it stands the program allows for all distance events 800m to 10000m to be run, mostly in late evening when conditions are best. This is what I've drafted as a racing schedule plus Cadbury Hobart Half Marathon 12th January in a lead up to Marathon de Paris. For others it's a good lead in to Australian Masters Athletics Championships in Brisbane (I will still be in France). For me I'll chase some recent PBs over all events 800m to Marathon. Schedule: 30th Jan 800m ; 6th February 5000m ; 13th February 800m ; 20th February 1500m ; 27th February Mile ; 5th March 800m ; 12th March 10000m ; 21-22 March 800m,1500m (weekend) ; 26th March 5000m. I fly to Paris on 31st March. 5th April Marathon de Paris.

Monday afternoon session at Stromlo XC circuits. Weather warm to hot, sunny, very windy. Saw a second red bellied black snake for the season, this one a baby (90cm long). The set: Warm up, 5 x 100m hill strides, 4 x 400m efforts, 600m jog recovery, warm down. Splits: 77,74,72,70. I couldn't get any speed happening due to the wind hitting from all directions. Next set on Wednesday with 6km hilly XC threshold run at BBQ Stakes. Thursday 800m at ACT Masters track as only race, a strides session before start of track meet. Steve in Sydney ran 3 x 1000m efforts near beach. Splits: 3:11,3:13,3:14.

After missing a week due to Canberra Times Fun Run the Sunday long runs returns. Once again breaking the 30km into two parts. First 10km with Milli the Border Collie (that's as far as I dare take her in summer), next part 20km solo, all on forest trails. Next set on Monday or Tuesday with 800m XC intervals with 1:35 jog recovery, possibly to finish with a couple of 400m efforts to get some 800m speed going.

Saturday morning set at Stromlo XC circuit. Weather warm, sunny, light winds freshening. Steve did his set early (5:14,5:15,5:14). We caught up with him after his warm down. We used an extended 1500m loop which incorporated a 400m hill at the start. I had sore muscles from the One Hour track run on Thursday night. After warming up and stretching I was able to run the set very well. The set: Warm up, 5 x 100m strides, 3 x 1500m efforts, 500m walk jog recovery, warm down. 9km in total. My splits: 5:02,4:48,4:47. All the girls were 7min+ on the first effort. Helen was down in the 6min high for her last effort. Brunch was at the Stromlo Handlebar Cafe. Nice day for sitting around watching runners and mountain bikers everywhere. While I am no longer in taper mode volume over last 7 days is just 88km. It will be at 120km+ by Monday with 50km of running this weekend. Long run tomorrow of 30km. Next set on Monday or Tuesday with a 5000m specific set. Training block for the Cadbury Hobart Ha

ACT Masters Track this evening 3000m 6pm (Steve 10:25) and One Hour Run 7:20pm on the program. It was very windy, sunny and warm to hot for Steve at 6pm. By 7:20pm for the One Hour conditions were OK. Still some wind, not as windy or sunny or hot. Having run a 10km road race four days before I knew I wouldn't be completely recovered and any weakness would be exposed during the One Hour track. My plan was finally decided just before race start with my hope to use it as Cadbury Half Marathon preparation in 2 months (including diet and race attire/shoes). I just ran by feel and hoped for a good outcome. In the end 35:02 as 10km split was good. The weakness exposed late in the run was tight hamstrings although I had backed off after the 10km split, stopping for a drink as well (20-25 seconds). Splits: 3:21,3:18,3:21,3:28,3:29,3:31,3:30,3:29,3:21(10km,drink stop),3:48,3:32,3:34,3:33,3:34,3:35,3:29,0:25. Once again lapping slow walkers and runners on track was an issue. I covered 350 m

Weather sunny, warm and very windy for weekly 6km hilly XC handicap run at BBQ Stakes. I am expecting to run on track Thursday evening. Today was included warm up and a cruise around the course. Splits: 4:40,4:34,4:15,4:30,4:03,4:14 Tomorrow evening on track with ACT Masters Athletics. A One Hour run starts 7:30pm. Conditions could be anything, I'll decide when I get to track and warm up. It will include some hard running.

Morning session at Stromlo XC circuit with Steve. Weather cool to warm, light winds. The set: Warm up, 5 x 100m strides, 3 x 800m+ (2:38,2:33,2:31)1:35 jog recovery, 400m break, 2 x 400m (69,69), warm down. Steve 2:41 average 800m, same time 400m. That's my best set of this type this season following a 10 week base building block, taper and 10km road race on Sunday. I shouldn't have recovered from that race by now but I have. Still a wait and see to decide what I will run on track this Thursday evening.

Weather cool to warm and very windy on an undulating course in the Canberra Times Fun Run. There weren't many easy sections out there...either into the wind or up hill or both. The first 2km a rare exception with a tail/cross wind, last 2km horrible. Splits: 3:15,3:19,3:37,3:36,3:22,3:46,3:18,3:27,3:33,3:31. I had to work for every second out there. The result on par with the Parkrun Wagi Bridge 16:46 a few weeks ago. Aim is to pull down that 5km speed over the next couple of months and convert as much of that to 10km speed. I'll start the process in December. On Thursday on track is One Hour race. The weather and my recovery will decide what I do there. One option is to run a time trial for 10km and coast home. No decision until Thursday evening. Next set on Tuesday with 4 x 800m XC efforts.

This morning Steve ran Parkrun Riverbank in 18:35 setting a new course record. Course is undulating with some flat and some steeper sections by all reports. Splits: 3:48,3:32,3:48,3:41,3:36. This Parkrun has been going for a few weeks now. This morning our little group met for a 5-6km jog on bush tracks, walking up some of the steep hills. We are all doing Canberra Times 10km Fun Run tomorrow morning. Weather shows it similar to previous days, windy, cool in the morning and warming up. This pattern will continue for another week or more. Best running will be in the morning.

Awful winds here today, likely to persist for up to a week. Steve attempted some 600m efforts in the morning without much success. On track this evening similar conditions...very good for the sprinters with a roaring tailwind down the home straight. I did a big set of strides pre-1500m. The set: Warm up, 5 x 100m strides (19,19,18,16,16),2km jog, 2 x 100m strides, 1200m as progressive (faster each lap), 1km jog, 4 x 50m strides, 1500m 4:49, 1st on handicap, extended warm down with Milli the Border Collie at home. In the 1500m Sue (current age World Mountain running champion) W70 2nd, Kathy W65 3rd. Next 2 days easy recovery runs with some strides. Volume (previous 7 days) has reduced from 135km last Sunday to 113km today and to 75km this Sunday with the Canberra Times 10km Fun Run. I'll keep the taper going until next Thursday, hopefully One Hour race on track. Then back into base training for Cadbury Hobart Half Marathon on 12th January.

Weekly lunchtime threshold XC run at BBQ Stakes. Weather sunny, warm, extremely windy. I ran right on my threshold without going 'over the top' on the hilly XC section. Tomorrow 1500m handicap on track. It will be hot and windy.

Pre-dawn session at Stromlo XC circuits with Steve. Weather cool and windy, no dew on grass. Being a taper week my final effort was relaxed, not full gas from 200m out as I would normally do. The set: Warm up, 5 x 100m strides, 4 x 800m+ with 1:35 jog recovery, warm down. Splits: Steve: 2:41,2:40,2:42,2:41. Steve's best set this build up. Me: 2:40,2:35,2:33,2:41. Thursday at track will be a 1500m handicap race. That's the only event I'll do and my last effort before Sunday and the Canberra Times 10km Fun Run. There are a series of cold fronts moving through this week. It will be windy into next week.

Sunday run with two shoe changes. Part 1 on forest single track with Milli the Border Collie 7km. Part 2 drop off Milli, change from trainers to Nike Zoom Flynit Vaporfy 4% 14km bike path tempo (4:10/km). Part 3 change shoes to Nike Zoom Fly trainers for forest trail recovery run 9km. Today completes a 10 week base training block, average of 122km/week. 135km last 7 days. I am feeling great, no injuries, form has been on the improve week on week. It's time to taper for Canberra Times Fun Run 10km next Sunday and one Hour on track (a few days later). Next training block will commence in a fortnight and lead up to the Cadbury Hobart Half Marathon on January 12th. 7 weeks of base training, one week taper.

Saturday morning set on Stromlo xc trails. Weather warm, high humidity, no wind. There were six of us there. With a magpie swooping runners on the lower trail we chose a 1000m section with 500m ascent followed by 500m descent/flat. The set: Warm up, 5 x 100m strides, 3 x 1000m efforts with 500m recovery, warm down, then off to brunch. Splits: 3:20,3:05,3:01. After five solid days I took Thursday and Friday as recovery with 17km of slow running each day. Amazing how a couple of easier days can make sessions feel great again. Saturday 20km in total, Sunday 30km in total. Full taper from Monday for Canberra Times 10km Fun Run next Sunday. In early January I am off to Tasmania for the Cadbury Hobart Half Marathon. It will serve as preparation for Marathon de Paris in April. I've run the Cadbury Half twice previously. 2010 was a great run. 2016 was a struggle wearing old spongy shoes. I had feet/shoe issues which were an problem from May 2015 until recently when Nike released the Vap