Secret Blog for Killing Track and Parkrun PBs

This morning 5am at Stromlo XC circuit Steve doing a set of 3 x 800m (2:40s-2:38) while I was running 17km as a recovery run. Weather was warm to hot with clear air although smoke haze could be seen in the distance, especially to the east where the south coast where some friends are still there, fires are out of control, many homes lost :-( Stromlo Forest Park was closed due to extreme fire weather just after we left. Tomorrow if the Parkrun events are not cancelled I'll run locally at Parkrun Coombs. I still hold the age graded course for this event set in the inaugural event way back in March 2018. I'm in good enough shape to better this (17:13) so I may give it a crack if I think I am up to it. Still recovering from a thigh muscle tear. A cold change with some thunderstorms will come this afternoon. It should be cool in the morning.

Monday morning 5am 17km run at Stromlo XC circuit including a 5km tempo. I was sore from yesterday mainly on hard surface. Tempo splits: 439,359,346,346,334. 1km warm up and long warm down after the tempo run. Air quality was poor again, wearing a face mask for the session as I did yesterday. Tomorrow 17km of easy running on soft surface. Wednesday New Years Day Parkrun either local or in Jindabyne if the Canberra events look like being cancelled.

Air safety levels slightly better than yesterday, out of the very hazardous zone. Weather very warm, no wind, smoke haze. The run an undulating to hilly course of 18km including 1km warm up and 6km warm down. Middle section as a tempo run where I worked hard up the hills to keep the speed in the 3:40s/km. Splits: 416,400,355,353,353,345,347,343,343,346,343. Referred pain in lower thigh still an issue.

All Parkruns in the Canberra region were cancelled this morning due to poor air quality from bush fire smoke. Most of my friends got on the bike or wind trainer or treadmill and did a session indoors. Outside it was windy with smoke haze and approaching 40 degrees. I did my session at home watching the cricket on TV. The set: Stretching, 5 minutes easy on small chain ring, 6 x 4 minute efforts on big chain ring (53/16) with 1 minute spinning recovery, 5 minutes easy on small chain ring to warm down, followed by 40 minutes on the bike in big chain ring (53/14)as a tempo plus stretching. All up 80 minutes on the bike. In the evening I got out for a 5km run up the mountain and back. If things don't improve tomorrow morning I'll get out of town and find somewhere safer to run for a few days.

Friday morning 5am 17km run at Stromlo XC circuit including 10km tempo. Weather cool to warm, smoke haze, no wind. Splits much the same as Tuesday, faster on each of the final four splits. I'm still getting some referred pain on the lower thigh, well away from the tear. More stretching and foam rolling needed. Over 120km running this week, the first time since the injury 5 weeks ago. Splits from Thursday, Sunday, Tuesday and today: Thursday:503,444,433,431,423,421,414,411,414,354 Sunday: 437,417,411,407,405,402,358,358,352,349 Tuesday: 420,410,405,404,356,346,350,347,343,339 Friday: 428,414,406,403,359,356,347,346,339,328 Thursday was a long run of 1hr40m on bush tracks. I started late when it was hot. I didn't enjoy the run at all, dehydrated at the end. Canberra is going through another heat wave with temperatures approaching 40 degrees for another week. 5am is the best time to run, just before the sun comes up. Parkrun was cancelled due to poor air quality in Canber

Three Christmas Parkruns on offer in Canberra. All went ahead in good conditions and minimal smoke haze from the bush fires. Steve ran 17:45 finishing 1st at Parkrun Tuggeranong, his equal PB. Splits: 3:35,3:32,3:36,3:35,3:24. Out and back course. Splits: 8:53,8:52 I ran at Parkrun Gungahlin with Jen, Clare, Elspeth, Judith and others. My run 17:22 surprisingly OK. Splits:3:26,3:26,3:25,3:28,3:30. I had pressure from behind for most of the run and kept my form throughout. Still some referred pain in the lower left thigh, always reminding me not to run too fast. It felt much easier than my 18:35 and Parkrun Jindabyne just four days ago. A recovery run this afternoon to make 17km for the day. Thursday a recovery run, Friday 10km tempo again, Saturday Parkrun Ginninderra.

Tuesday morning tempo run at Stromlo XC circuit. Weather cool to warm, smoke haze, light winds. The tempo run a repeat of Thursday and Sunday as 12km with 1km warm up, 1km warm down, running the 10km tempo by feel, comfortable. Today better again, starting to find some rhythm. Splits much improved to the point I can consider structured training again once I stretch out my left thigh. I'm still getting some referred pain on the lower thigh, well away from the tear. Splits from Thursday, Sunday and today: Thursday:614,503,444,433,431,423,421,414,411,414,354,518 Sunday: 545,437,417,411,407,405,402,358,358,352,349,450 Tuesday: 451,420,410,405,404,356,346,350,347,343,339,445 Next effort Parkrun on Christmas Day. Air was decent at Stromlo today. I hope the local events are not cancelled. There should be a lift in form over Jindabyne Parkrun. Maybe something in the high 17s is possible. In 19 days I will run the Cadbury Hobart Half Marathon. At this stage my aim will be to use as a

Steve on Monday morning at Stromlo XC circuit a set to prepare for upcoming Parkrun events. The set: Warm up, 3 x 200m (33,33,32), 1km jog, 3 x 600m (1:53,1:51,1:50). Weather cool to warm, some smoke haze. I am on dog minding duties with a morning run up the mountain with Milli the Border Collie, 4km. An afternoon run of 13km solo.

Sunday morning tempo run at Stromlo XC circuit. Weather cool to warm, smoke haze, light winds. I wore a mask for the run. The tempo run a repeat of Thursday 12km with 1km warm up, 1km warm down, running the 10km tempo by feel, comfortable. Much better this time out. The thigh tear is still sore and tight. The running form improving every day. An afternoon 8km recovery run on bush trails made it 20km for the day. Splits from Thursday and today: Thursday: 614,503,444,433,431,423,421,414,411,414,354,518 Today: 545,437,417,411,407,405,402,358,358,352,349,450 Next effort Parkrun on Christmas Day if the local events are not cancelled.

Another week of bush fire smoke rolling into Canberra. On Friday afternoon after a few missed sessions I drove south up into the mountains to find some quality air and pleasant running. It crossed my mind on the way down Parkrun Jindabyne would be on. Luckily I had my barcode in the glove box! As it turned out all Parkruns in the greater Canberra region were cancelled for the same health reasons due to smoke. On Friday afternoon I ran 10km. On Saturday morning I ran 11km as a warm up for Parkrun 5km. I enjoyed all the runs, especially the single track trail along Lake Jindabyne and at Island Bend where I camped at altitude. Parkrun Jindabyne weather was warm to hot at around 28-30 degrees. Course was almost all concrete bike path (two short sections of grass). I was worried about my thigh tear holding up on such a hard surface. Like my previous tempo run on Thursday where I got down to 3:55/km, I just ran by feel well within myself. Very surprised when I saw the splits: 3:37,3:36,3:

5am run at Stromlo XC circuit. Smoke haze good enough to run without danger to health. The run a progressive 10km plus 1km warm up, 1km warm down. I ran by feel. No idea what the times would be and always comfortable and relaxed. Splits: 6:14,5:03,4:44,4:33,4:31,4:23,4:21.4:14,4:11,4:14,3:54,5:18. Still some soreness (referred pain). A run like this every few days is my fastest and safest way back to running well again. Also at Stromlo shortly after I had finished Steve ran 3 x 600m efforts. Splits: 1:53,1;50,1:49. That's Steve's quickest set of this type for the summer.

Less smoke in the afternoon today made a second run possible although it was very hot. Morning run of 11km, surprised to see a Kingfisher sitting on a log beside the trail. Afternoon run of 9km of same out and back, cut short, surprised to see a brown snake in the Bindubi Street tunnel...made me run a lot faster. Keith has resumed running again after sore back, moving stones. I'm still sore in parts due to thigh tear. All referred pain. Today the morning run was almost 3 minutes quicker than previous day. Still seems like a few weeks away from pain free running. Much better than I was a week ago.

Tuesday session for Steve of 3 x 600m efforts. Splits: 1:56,1:54,1:53. Lots of smoke haze at Stromlo early in the morning and mid-evening...all due to easterly winds bringing smoke from the bush fires on the coast. These fires are ongoing, little chance of a reprieve for 3 months. When the bush fires hit Canberra in 2003 they were to the west of here. The Canberra easterly wind was a blessing then. I've been doing my run very early, 10km minimum with a shorter run later in the evening. The air quality is better up on the hills in the morning. I drive 10km to a forest 100m higher in elevation. Heat wave comes tomorrow with temperatures up to the mid-40s. Up early tomorrow again. Thigh injury is improving slowly. Still a diet of slow running.

This morning a long of 105 minutes through the forest on single track, undulating and slow. Weather cool to warm. That's my first long run in three weeks, completed without drama. Left thigh is sore and slow to warm up, feeling good by the end of the run. I'm still a couple of weeks away from structured training. I hope to run an easy Parkrun on Christmas Day. Heatwave coming to Canberra this week, extremely hot. I'll aim to do one long run of 17km early in the morning, much like today.

Steve this morning ran Parkrun Noosa in 18:29 1st place. Steve is a regular in Noosa at this time of year. Of his four runs in six years there, three were between 18:25 (PB) and 18:29. It was the runners group Xmas Party last evening. We sang, danced, ate, drank and chatted until after midnight. Today at Stromlo we trained at a later time and met up after for coffee post session. The session was only 7km in total and included a 2500m tempo fartlek session. It wasn't fast. I've had four days of running 10km+. Today was 17km including an afternoon 10km run on grass. I'm now at normal daily volume again, 120km/week. The thigh tear is healing slowly. I'll aim for a long run tomorrow if all is well, some more cycling if it is not.

Wednesday evening was BBQ Stakes Bush Xmas Relay. I was on timing duty at the half way point as a way to qualify for post event pizza and beer. Keith on Tueday ran a set of bike path of 3 x (30 sec,20sec,10sec) with 1-2min recover between intervals. Thursday set expcted to be 3 minute efforts with 2 minutes recovery. It was very hot and windy on Monday and Tuesday, less so on Wednesday. Smoke from surrounding bush fires continue to be at dangerous levels. Best to stay indoors. Mornings are sometimes OK. I was out for a 10km run on bush trails, my first run pain free since I tore a thigh muscle. If I am patient I should be back to normal volume soon. Structured training will follow soon after. I am hoping in a fortnight.

Morning run and bike as I continue recovery from a thigh muscle tear. I began with a 6km jog with Milli the Border Collie followed by a 24km MTB ride. The bike is heavy, 82% of the ride in the red zone. Weather was warm with smoke haze from surrounding fires and a big red sun. I feel like I'm going forward again after two lost weeks. Still not ready for structured training, the volume is coming bck.

Morning session at Stromlo XC circuit 4 x 600m efforts, 400m jog. Weather warm, light winds. Only the girls did the set. Roger, Jen and I jogging. I had earlier done 20km on the bike on the adjacent criterium circuit. Steve ran one of the toughest Parkruns in Australi in 19:59 setting a new M50 record. All XC.

Thursday morning (windy) Steve ran 3 x 600m efforts with 400m jog recovery. Splits: 1:55,1:52,1:50. This was Steve's fastest set of this type for the summer, peak effort close to this time last year. Parkrun season coming up for Steve. Keith ran 6 x 3 minute efforts with 2 minutes jog recovery on undulating road. Keith making good progress in his return to running. I ran an easy 3km on grass to gauge progress if any to my thigh injury. No progress in the last week. Jog begins with no pain for 2km or more followed by some pain in mid to lower thigh. Injury first occurred two weeks ago when finishing BBQ Stakes. Three days later no pain until commencing 4th effort of an 800m set (I stopped immediately). The hurt it again today at work Xmas party playing badminton. I could be wrong but think it's a tear of the iliopsoas muscle. I have no pain walking and can do a hop test. A few weeks out from running should get it going again. I'll try easy mtb riding this weekend and see i

Morning session at Stromlo for Steve. Weather cool and very windy. The set included 3 x 800m XC efforts, with 1:35 jog recovery. Splits: 2:44,2:38,2:38. Parkrun scheduled for Steve this Saturday.

A change of weather today with snow in the mountains, gusty winds and bush fires on the coast. Keith opted for 8km steady with the winds up. Steve 4 x 200m efforts, all around 33 seconds. I've taken a couple of days to get logistics right for a period away from running as I settle a niggle down. I've put the bike on a wind trainer in the lounge room and will resume structured training tomorrow in front on the TV. Being an ex-cyclist I have two ways to do this. Either high cadence, high heart rate or low cadence, big gear, power. I won't bother much with endurance unless there is something compelling on the TV :-)