Secret Blog for Killing Track and Parkrun PBs

Morning set at Stromlo XC circuits with Steve. Weather cool, humid, no wind, heavy dew on grass after rain yesterday. The set: 2500m warm up, 5 x 100m strides, 600m (extended warm up 3:20/km), 3 x 840m efforts with 200m jog recovery in 1:30, warm down including 8km with Milli the Border Collie on forest trails. Splits Me: 2:35,2:34,2:32 (3:03/km approx). Splits Steve: 2:39,2:39,2:38. That's Steve's quickest 800m set for a while, mine too [equal to a set in did in late November 2019, days after I'd run two 10000m races in 34 minutes on road and track]. We've both found great form exactly when we need to according to our plan of peaking for Australian Masters Athletics Championships [to be held in mid-April, which have been cancelled]. Not a coincidence I've averaged 120km/week+ in February and March 2020. Last time I did that was September and October 2019 which led to my form in November 2019 and will in April 2020. This afternoon a short recovery run. Next set Wed

Monday morning long recovery run on forest trails. Weather cool and humid, trails muddy from lots of overnight rain and storms. It remained dry for the run, starting again mid-morning. More rain to come over the next week on and off. On such a soft and slippery track pace wasn't quick. 17km for the day, 125km last 7 days. Next set on Tuesday morning 4-5 x 800m efforts at Stromlo XC circuits. Australian government directions yesterday say we can only exercise in pairs now, social distancing.

Sunday morning trail run with Milli the Border Collie on the Pipeline track. Weather cool, partly cloudy, no wind. Milli was having great fun out there in the cool conditions, we were racing each other at times. 19km for the day, 124km this week. Being Sunday runners were out on their long runs including a few friends we crossed paths with along the way. Sunday afternoon and Monday recovery runs. Next set on Tuesday 4-5 x 800m XC intervals at Stromlo XC circuits. There are rain spells and storms about this week. Sessions fit in when possible.

Saturday morning set at Stromlo XC circuits. Weather cool, some wind from the south, heavy dew on the track, sunny when the cloud burnt off. A glorious day, love autumn weather. Steve did his set solo and early. We did the same set at 830am. Plenty of people out there. We chose the creek loop for social distancing purposes. The set: 4000m warm up, 5 x 100m strides, 4 x 1000m efforts, 1000m recovery on undulating creek loop, warm down. Splits Me: 3:08,3:04,3:02,3:05. Steve: 3:22,3:20,3:19,3:16. Mia and Gabe: 4:30s/km+/- The Handlebar cafe was open serving take away coffee and jaffles. We had to supply own chairs and use paper cup. Great chatting at a distance. This afternoon a recovery run. Tomorrow morning a long run on forest trails. There is rain on the way. 125km this week. Jen and Pam ran a couple of laps around the lake this morning, full marathon distance. Jen was scheduled to run Tokyo marathon before it was reduced for elites only. Both trotted around together this morning

Friday morning long trail run on the pipeline track including a 10km Tempo section. Pace was in the low 4s/km, fastest section 3:50/km. Heart rate of 137bpm, maximum threshold is around 165bpm. Weather cool, partly cloudy, light winds. It was lovely to be out there running, feeling great after the 5km effort yesterday. I felt the same after the 10km race earlier in the year. After 7 weeks of 120km+ I'm now on top of things. Next set tomorrow at Stromlo XC circuit with friends. Set will be 1000m repeats. Pace will start at 3:10/km reducing to 3:00/km.

Wednesday morning at Stromlo XC circuits with Steve. Weather cool, very windy, sun not up yet. The set: 2500m warm up, 5 x 100m hill strides, 5km XC Virtual Parkrun on the undulating 2km loop x 2, 1km loop x 1, warm down 2500m, second warm down with Milli the Border Collie on the Pipeline track by Molonglo River 9km. All up 20km for the morning, 120km+ last 7 days. 5km Splits: 3:18,3:37,3:22,3:42,3:28=17:27. I tacked an extra 200m on after the 5km mark to finish(36 seconds,3:00/km). Splits 2km and 4km were up hill and into the wind. Tomorrow a long recovery run. Next set on Saturday long XC intervals.

Wednesday morning long run of 23km began with 5km up Mount Painter and back with the dog followed by a trail run through the Arboretum and along the pipeline track. A nice cool morning with the sun coming out in the last 10km. This morning and yesterday both the Olympic Games and World Masters Athletics Championships cancelled. No surprise to anyone. Tomorrow morning a time trial, intervals if too windy, venue to be decided.

Tuesday morning set with Steve at Stromlo XC circuit. Weather cloudy, cool, light head winds. The set: 2500m warm up, 5 x 100m strides, 3 x 600m efforts plus 2 x 500m efforts, 400m jog recovery on the 600s, 500m jog recovery on the 500s (1km loop circuit), 2500m warm down. Goal pace was 3:10/km or better. Splits: 3:08/km, 3:01/km, 3:00/km, 2:49/km, 2:46/km At lunch an easy recovery run with the dog. Next set on Thursday morning at time trial to see where we are at, venue to be decided.

A busy morning, I didn't get out for a run with Milli the Border Collie until lunch. Weather warm, mostly sunny, light winds. A lovely day again. Milli got to meet her friends the cows, safely behind a fence. The cows came down to great her on mass. We didn't see a person all run. 17km for the day, 120km last 7 days. Next set tomorrow morning, short XC intervals with a goal pace of 3:10/km or better. I went into work this morning to set up some IT issues for when I return to work in 3 weeks. Canberra is partly locked down. All the states have locked down their borders. Many working from home. Many business closed. We are not in home detention yet.

Sunday morning run with Milli on the Pipeline track. Weather cool, some fog, no wind, another typical Canberra autumn day. I only saw two people on the trail, plenty of kangaroos and an echidna. After the run some time in the garden tending to the raspberries which are midst second fruiting for the season. First fruiting was cut short by a hail storm, lucky to get a second fruiting at all. All up 20km for the day, 120km this week. I'm nearing the end of week six of this high volume training block. I'll schedule an easier week soon to freshen up. When I'm feeling good I'll do a virtual Parkrun somewhere and see where I am at. Tomorrow a recovery run. Next set on Tuesday morning, short XC intervals.

Morning session at Stromlo XC circuits, six of us for the session, eleven at coffee, same venue. Weather sunny, warm, some wind early, lovely autumnal day. The set: 2500m warm up, 6 x 100m hill strides, 6,5,4,3,2,1 minute efforts with 2 minute recovery, reducing to 1 minute last 3 efforts on undulating 2500m circuit. Splits varied depending where the hills were in the sector. Splits: 3:24/km,3:34/km,3:20/km,3:37/km,3:25/km,2:57/km. All up 12km for the session, an easy recovery run to make 120km for the week. Sunday a long run on forest trails. Next set on Tuesday, short XC intervals. Keith in Bemboka today continued his return to running and structured training again. Today Keith did his training on a newly buldozed 800m loop on the village common.

This morning a run with Milli the Border Collie followed by a trip to the Cork Oaks and Arboretum. It was warm, windy and sunny. I met a couple of friends along the way, had an extended chat. Run was followed by more garden time, sowing winter greens. Next set tomorrow morning at Stromlo XC circuit, long intervals with a few friends. Set will be 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery.

Morning set at Stromlo XC circuits with Steve. Weather cool, light winds, dew on grass. The set: 2500m warm up, 5 x 100m strides, 4 x 600m efforts with 400m jog recovery, 2500m warm down. Splits: 1:57,1:52,1:52,1:48. In the afternoon an easy recovery run. Next set on Saturday morning at Stromlo with long XC intervals. Where to from here as an athlete? Options are minimal although they still exist. I have a Garmin which is very accurate. I have to be imaginative and find some science with self isolated venues that suit. I have four weeks of no work to play with.

This morning emails to alert of the cancellation of Australian Parkruns, possibly until the end of April at this stage. There will be plenty of Canberrans not knowing what to do on a Saturday morning...coffee! :-) Further the Federal Government directed people not to travel outside Australia, urging Australians currently overseas to return home, curiously allowing foreigners to enter the country freely since overwhelmingly positive virus cases are overseas born. This morning a recovery run with Milli the Border Collie. We both enjoyed a romp on the deserted pipeline trail, the great views and kangaroos. I have four weeks leave left to enjoy running without fitting it in around work. It's a glorious autumn day, I spent some time in the garden. Next set tomorrow morning at Stromlo XC circuits with Steve. The set shorter intervals (600m or less) starting at 3:10/km (1:54) working down to 3:00/km (1:48).

Cool to cold with dew on grass at Stromlo XC circuit for a session with Steve. A few others out there too. The set: 2.5km warm up, 6 x 100m strides, 600m (extended warm up untimed), 3 x 800m efforts with 200m jog recovery, 2.5km warm down. Splits: 2:40,2:38,2:35. Steve splits: 2:43,2:41,2:40. In the afternoon an easy recovery run. Next set on Thursday morning again. Goal today of 3:20/km working down towards 3:10/km. Set on Thursday starting at 3:10/km working down towards 3:00/km, shorter efforts.

This morning Australian Masters Athletics Championships were cancelled. It wasn't unexpected. Plan C is to continue to prepare for ACT Masters 5000m next Thursday 26 March and Stromlo 8000m XC handicap on 29 March. Sessions already planned for Tuesday and Thursday this week, Saturday 21 March and Monday 23 March will focus on the 5000m. In April I will begin a normal periodisation running cycle again aiming for the next big event that doesn't get cancelled. At some point Parkrun events will be postponed until the virus is under control. We only have two recorded cases in the ACT, both this weekend. It's still a few weeks off I think. I feel safe running Parkruns on a loop course, usually finishing in the top 2. I'll make my way back to Gungahlin, loop course and the fastest course in ACT when I can. Periodisation: Periodisation is an old concept. Many athletes use it to some extent in preparing for a big race or series of races. Since 2009 I've (along with my fri

Sunday morning recovery run with Milli the Border Collie on the Pipeline track. We haven't run there for a while since cows were grazing and snakes probable. Now in autumn both issues have gone away. It was a chilly morning with a stiff breeze on the return. All up 20km for the day, volume is down to 110km for the week due to a 5km day before the 10000m track last Thursday. I'll sit around this level until I get a confirmation that Australian Masters Athletics Championships is going ahead or not. If the Australian Masters Athletics Championships is NOT going ahead my peak for the 2019/2020 track season will be: ACT Masters Track championships including 1500m 21 March [Just Cancelled] ; 5000m 26 March [club event] ; 8000m XC 29 March at Stromlo [club monthly event]. Since I already ran the ACT Masters 10000m track championship I'll be content with that and move on to a typical winter build up again. Training next fortnight will focus on 1500m and 5000m sessions. I'll o

Met Steve at Stromlo at 7am in strong winds, storms about, we postponed the set until 11am in better weather. I headed off to Parkrun Gininderra after a coffee, still the same poor weather, luckily no storms. The course was like a river in places. Before and after the turn we were running in ankle deep water for 100-200 metres. Stromlo session with Steve was done in strong winds, partly sunny, no rain. The set: 2.5km warm up, 5 x 100m hill strides, 5 x 600m efforts with 600m jog back recovery, warm down. Goal pace was 3:20/km efforts 1,2 ; 3:10/km efforts 3,4 ; 3:00/km effort 5. Splits: 2:00,1:59,1:52,1:54,1:51. We missed the mark on the final effort due to exceptional winds. Tomorrow a long recovery run. I may watch some of the Weston Creek Half Marathon.

This morning a tempo run out and back down to the lake and back. Weather warm, sunny, no wind. I felt great out there, no ill effects from the 10000m on track last night. It's amazing how holding back a minute or so from top pace in the 10000m can make recovery easier. Looking ahead a focus will be on pace work at 1500m (<3:00/km), 5000m (3:10/km) and 10000m (3:20/km) pace during key sets. Next set tomorrow morning at Stromlo XC circuit or Parkrun or both. Some rain is expected tomorrow.

Nice weather for the ACT Masters 10000m Championships. Warm, no wind, no sun. I paced Steve through 3000m in 10:25ish, then I ran solid all the way home. Harder than a tempo run, easier than a full on race, somewhere in between. No damage done. 2km Splits: 6:57,7:07,7:14,7:16,7:16,7:09. Next set on Saturday morning, either at Stromlo XC or Parkrun or both. Keith in Bemboka is getting into things again. Four weeks of consistent training after all the bush fires and smoke which affected Keith more than most have endured, having lived within it's flames.

I couldn't resist getting out on the lake this morning for an easy 2km jog watching the balloons. I felt OK. Steve will be out there this evening for 3000m of the 10000m on track at 7:30pm. I'll see if I can tow him along for a while at an even pace. Conditions should be ideal for running.

Wednesday morning run to watch the balloons prepare for launch, take flight and hover over the lake. It's an easy day for me to rest up for a 10000m track race on Thursday evening, only 5km all up chasing the balloons over the lake and back. Yesterday I officially entered the Australian Masters Athletics Championships to be held in Brisbane in a few weeks. Events are 10000m track, 1500m, 5000m and 8000m XC.

Morning set at Stromlo XC circuit with Steve. Weather a cool 10 degrees with no wind, track wet after a heavy dew and lush. Grass needs a cut. The set: 2.5km warm up, 5 x 100m strides, 1500m tempo run in 5:02, warm down. Steve ran 3 x 1500m efforts. Splits: 5:20,5:27,5:21. I am running 10000m track on Thursday, just the one effort for me this morning. In the afternoon a long recovery run on forest trails.

Morning set at Stromlo XC circuit. Weather cool, humid, track wet and lush from overnight storm. The set: Warm up, 4 x 600m efforts with 400m float recovery (2 minutes), warm down. Splits: 1:57,1:49,1:45,1:45. After resuming intervals a couple of weeks ago I'm back in good form. I can already see I'll be able to match session times from last year. This afternoon an easy recovery run to make 18km for the day, 121km last 7 days. Next set on Tuesday with a tempo run at Stromlo XC circuit of 1500m to prepare for a 10000m track race on Thursday. I'll back off the volume a little on Tuesday and Wednesday.

My final day of a long weekend on the coast began with a 17km undulating tempo run along the coast on a variety of surfaces including wooden boardwalk by the estuary. I was lucky enough to watch a pod of dolphins swimming close to shore. I took Milli the Border Collie for a shorter run than yesterday, only my warm down of 3km. All up 20km for the day. Volume has reduced to 120km for the week. I dropped my Sunday long run for this week. On Friday Steve ran 4 x 200m efforts in 33-34 seconds. On Saturday it was 4 x 600m efforts along the harbour. Splits: 1:56,1:57,2:03,1:58. Next set for me on Monday morning, also 4 x 600m efforts. In the final three weeks before Australian Masters Athletics Championships in Brisbane I'll use 2 x 600m efforts as a way to sharpen up. In April 2019 my splits were: 10 April: 1:48,1:43 ; 16 April 1:45,1:39 ; 22 April 1:41,1:38. My winning 1500m was on 27 April, the day after the 10000m. This year I'll start my sharpen phase on or around 28 March, le

Saturday morning Parkrun at Batemans Bay, 2nd in 17:40. My PB is 17:17. Weather warm, no wind, not bad for running. Splits: 3:26,3:27,3:31,3:33,3:32. Heart rate never got over 165. In the afternoon a recovery run to make 18km for the day, 132km this week. Tomorrow a long run along the coast and back, varied terrain. Last evening I heard Marathon de Paris was postponed to 18th October due to Coronavirus. I preempted this a couple of weeks ago and decided to run Australian Masters Athletics Championships in Brisbane in the 10000m, 5000m, 1500m and 8km XC. I will enter when I get home from the coast. This week is 10000m on track with ACT Masters. I'll freshen up for a couple of days, run one pace session on Tuesday. I won't be at my best yet, my blood values will be poor from a few weeks of hard training. I will also run 5000m on track with ACT Masters on 26 March. I should be in good form by then.

This morning an early run to get half the day of running done before heading to the coast. Grounds were still soggy after the deluge last 2 days, I stuck the the bike path for an 8km tempo run. I felt great again. Next was the drive to the coast...challenging with some rain about, well worth it getting there safely. Stopped off at stops along the way to support the local communities via coffee, bakery products and such. Winnie the Pooh Corner got a look in too. On the drive down some photo stops to capture some sadness and rebirth. Black was prolific with splashes of new green shoots. Missing was signs of wildlife...Emus, kangaroos and wallaby nowhere to be seen where they should have been. Sad!! Joyous was running with Milli the Border Collie along the beach. I was happy the entire run, as was she. Tomorrow hopefully Parkrun at Batemans Bay. It's a 50 minute drive away from the tent on the beach. I hope the roads are dry.