Secret Blog for Killing Track and Parkrun PBs

A dreary day of rain. I got out for a muddy and wet 17km run on forest trails with all the gear on. First 5km with Milli the Border Collie up Mount Painter before heading back out on my own. The rain will continue in patches for a few days with very cold weather, wind and snow on the surrounding hills. It looks like there will be a break in weather on Friday morning to get an 8000m XC trial done at Stromlo XC circuits as planned. The surface will be saturated. Less rain on Saturday should allow a normal session to go ahead. Nicer weather (although cold) will return from Monday.

Morning set at Stromlo XC circuits. I got lucky with the weather, light drizzle, no wind. An hour later it was pouring rain and windy. The set: Warm up, 2000m 6:33, 500m jog, 4 x 500m with 500m recovery, warm down. I did identical sets as today 9 and 13 days ago. I'm continuing to improve week on week. Splits today: 2000m (1:36,1:37,1:40,1:38=6:33), 4 x 500m (1:33,1:27,1:25,1:25) Splits 20th April: 2000m (1:37,1:42,1:42,1:45=6:46), 4 x 500m (1:30,1:29,1:27,1:26) Splits 16th April: 2000m (1:42,1:42,1:43,1:47=6:54), 4 x 500m (1:33,1:33,1:32,1:27) An afternoon jog in the rain making 17km for the day, 131km this week, the end of a 12th week of high volume training (124km+/wk) Next set on Friday morning weather depending, 8000m XC trial.

Tuesday morning 1500m time trial at Stromlo XC circuits. Weather cold, no wind, heavy dew on grass, sun just coming up. The set: Warm up, 5 x 100m strides, 500m 1:28, 500m jog, 1500m time trial 4:34.3, warm down. Splits today: 1:26.8,1:40.3,1:27.2=4:34.3. Splits 22 April: 1:26.0,1:37.5,1:28.8=4:32.3. My final 500m continues to improve, not working hard enough first 1000m today. Another great run. At lunch a 10km recovery run, 17km for the day, 131km last 7 days (that's too much, easy day coming). I could get lucky with the weather early tomorrow morning, heavy rain and storms expected for Wednesday and Thursday. Next set scheduled is an 8000m XC run at Stromlo.

Morning session at Stromlo XC circuits. Weather foggy, cold, no wind, dew on grass. The set: 2000m warm up, 5 x 100m strides, 3 x 500m (1:35,1:27,1:24), 500m jog recovery, 9km warm down. Aim of the set was to wake my legs up from slower running last two days. Tomorrow morning I'll aim for another 1500m Time Trial if the weather is OK. My last 500m effort this morning was 2 seconds quicker than I have recently done. I stand a chance of improving on my 4:32.3 I ran 5 days ago. In the afternoon a 12km session with Helen including 5 x 100m strides and 3 x 1000m (4:28,4:24,4:27). 26km for the day, 131km last 7 days.

Very early morning long run of 18km by the lake to avoid bad weather rolling in with drizzle and strong winds. The run began with a 2km warm up followed by a 4000m tempo run. The winds were strong even then, it was tough going. Pace was 3:30-3:20/km. The coming week will be challenging with worse weather due on Wednesday and Thursday, lots of rain. Next sessions will be back to back on Monday and Tuesday at Stromlo XC circuits to ensure I keep the momentum I have going. Wednesday and Thursday I'll struggle through with easy running when conditions are OK. Friday I'll run an 8000m XC trial and begin my roll on towards a July peak for the Covid 19 Cancelled World Masters Athletics Championships which I will do on my own. I had a look at the Stromlo track after lunch. The grass is beginning to die off as it does in winter. As it does it will get hard and quick when it's not wet.

Morning session at Stromlo XC circuits. A few of us there, all running in pairs or solo. Weather cool and foggy clearing to a lovely sunny day, no wind. The set: Warm up, 5 x 100m strides, 5 x 3 minute efforts with 1 minute jog recovery, warm down. We used the hilly parts of the course including the 2.5km loop. We've done this session many times on the circuit. My splits ranges from 3:29/km down to 2:52/km. Maximum heart rate was 168bpm. I was working very hard for the set. There were an extra 3 people and one dog for post-set coffee, all keeping our distance. The police paid a visit to ensure everyone was doing the right thing. All up 12km for the morning, a 5km recovery jog in the afternoon. 122km last 7 days. Sunday morning a long trails recovery run. Next set on Monday or Tuesday morning.

Friday morning recovery run on trails using the Pipeline track out and back. No runners today, a couple on mountain bike the only other people out there. Weather cool, sunny, light winds. Pace was slow, just under 5:00/km. 122km last 7 days. Next set tomorrow morning at Stromlo XC circuits, long intervals and/or a 5000m Time Trial if I am feeling good. It should be a nice day, cool with light winds, maybe some fog, warming up to 21 degrees.

The World Masters Athletics Championships were to be held in Toronto Canada in July 2020. I had already planned logistics for this event down to purchase of airline tickets, Canadian visa and booking accommodation. A training schedule was planned. Having just gone through a faux Australian Masters Athletics Championships a couple of weeks ago it's time to look forward to the faux World Masters Athletics Championships in July 2020 to be held in my backyard at Stromlo XC circuits :-) This is what I said in a previous post: "With the schedule as it stands my races for Toronto WMA will be 8000m XC 20 July, 5000m track 22 July, 10km road 26 July. I will start training for that in early May 2020. XC will be my main event". I'd like to add in the 1500m as well but that's not what I planned. I will use 1500m XC Time Trials as training. This is my usual process: I count back 10 days from the first race, the 8000m XC. It's my main event. I live across the road from p...

Morning session at Stromlo XC circuits. Weather cold, sunny, no wind, heavy dew and light frost on grass (slippery). The set: Warm up, 5 x 100m strides, 4 x 600m efforts with 400m jog recovery, warm down. Splits: 1:50,1:47,1:46,1:45. Same pace I was running the 500m sets. An afternoon recovery run to make 17km for the day, 120km for the end of week 11 of this high volume average 123km/week training block. Friday a long recovery run. Next set on Saturday morning, long XC intervals.

Wednesday morning 1500m time trial at Stromlo XC circuits. I ran my previous 1500m TT (4:35.5) just over two weeks ago. Training form has improved since then. I was confident of running quicker today. Weather cool, dew on grass, some wind. The set: Warm up, 5 x 100m strides, 500m 1:28, 500m jog, 1500m TT 4:32.3, warm down. Splits today: 1:26.0,1:37.5,1:28.8=4:32.3 Splits 7th April: 1:25.0,1:37.2,1:33.3=4:35.5 All the improvement came in the final 500m, I was behind on the first two splits today, plenty left for the finish. Fastest 1500m since 2013. Next time trial will be over 5000m, I'll wait for some decent weather in the next week.

Early morning set at Stromlo XC circuits. Weather cool, no wind, heavy dew on grass. The set: Warm up, 5 x 100m strides, 4 x 800m with 200m jog recovery, warm down. Splits: 2:36,2:34,2:31,2:29. The splits well up on the same set three days ago. Training form the best it's been since March 2019. Next sets will include time trials. I'll wait for some good weather later this week. An afternoon recovery run to make 17km for the day, 122km last 7 days.

Pre-dawn set at Stromlo XC circuits, solo. Weather cool, windy, sun not up yet. The set: Warm up, 2000m 6:46 (500m splits: 1:37,1:42,1:42,1:45), 4 x 500m (1:30,1:29,1:27,1:26), warm down. I last did this set 4 days ago. On splits I am up 2sec/km on the 2000m effort, up 4 sec/km on the 500m efforts. Recovery run in the afternoon on forest trails, 17km for the day, 122km last 7 days. Next set Tuesday or Wednesday morning, my 5000m specific 'glue' set of 800m efforts with 1:30 recovery. A few days after that I'll run another 5000m time trial and see if I can improve on the 16:47 I ran 11 days ago.

Sunday morning 18km recovery run with Jen on the Pipeline track, both sides of the road. Weather cool, foggy to start, full sun to finish, no wind...perfect for running. 18km is enough to maintain 122km for the week, no need to run again today. Next set Monday or Tuesday morning at Stromlo. Either 800m efforts or a time trial.

Saturday morning sessions at Stromlo XC circuits. Weather cool, windy, sunny. I broke the session up into two identical sets...first set solo, second set with Jen, Gabe and Helen where I did the pacing. We had to keep our distance from each other, solo or in pairs. The sets: Warm up, 5 x 100m strides, 4 x 800m efforts with 200m jog recovery (1:30), warm down. My splits 1st set: 2:51,2:39,2:32,2:28. As normal I started slow and worked down to 3:05/km for the last effort. Second set was in around 4:50-4:20/km. Post set brunch at the Stromlo cafe where two others joined us. Sunday morning long recovery run on trails. Next set on Monday or Tuesday morning.

Friday morning tempo run on forest trails. Weather cool, sunny, windy Pace in the low 4:00s/km after warming up. A nice day for a run when the wind was behind my back. An afternoon recovery run to maintain 122km for the week. Saturday morning long XC intervals at Stromlo circuits.

Thursday morning pre-dawn session at Stromlo XC circuits. Weather warm, windy, sun not up yet. The set: Warm up, 2000m tempo (3:24/km), 4 x 500m with 500m jog recovery, warm down. 500m efforts started at 3:06/km working down to 2:54/km. Splits: 1:33,1:33,1:32,1:27. All up 14km for the morning, an afternoon jog to make 122km last week. Yesterday I completed a 10 week high volume training block, average 123+km/week. Tomorrow an easy recovery run. Next set on Saturday morning at Stromlo XC circuits, long XC intervals.

Wednesday morning trails run out and back on the Pipeline track of 14km. Pace started at 5:00/km working down to low 4:00s/km. Weather foggy and cool. It was my first run to the limit of the trail exactly 7km from the normal start. Next set early tomorrow morning, possibly a time trial. Weather starting to close in tomorrow for a couple of days. I am back to work today after a 5 week break. Working from home as most of us are. Contact by phone or video. Work IT not quite set up for me yet. This afternoon an easy 3km to make 17km for the day, 122km for the week. Tomorrow will be the end of this 10 week high volume training block. Only small changes are made in the next 10 week training block. Biggest change is a dedicated hills session.

Pre-dawn set at Stromlo XC circuits solo. Weather cold, no wind, sun not up yet. The set: Warm up, 6 x 500m efforts with 500m jog recovery, very long warm down. Started at 3:40/km working down to 3:00/km. I either lost concentration on the 4th effort or my legs were numb from the cold :-) Splits: 1:50,1:43,1:34,1:37,1:34,1:30. Efforts felt easy, never flat out, too cold to risk injury. I did a warm down with Jen who arrived as I finished. Her set a repeat of my set yesterday (2000m,1500m,1000m,500m). All up 19km for the morning, 122km last 7 days. Next set on Thursday morning, will see how I am feeling.

Started a cool Monday morning with an 8km run with Milli the Border Collie. Once again she was much faster than me, did as best I could to chase her. A couple of hours later a set at Stromlo XC Circuits. It had warmed up nicely by then although too many people for my liking. I did well to avoid them. the set: Warm up, 2000m,1500m,1000m,500m efforts with 500m jog recovery on the most undulating parts of the circuits. Pace started at 3:50/km on the first effort. All the rest were at 3:20/km, no kick down on the last effort. All up 17km for the morning, 122km last 7 days. Next set on Tuesday morning, some 600m strides, faster if I am feeling well.

Easter Sunday recovery run with Milli the Border Collie on trails. Weather cold to cool, just above zero and warming up, not a cloud in the sky, no wind. We'll get a few days like this before some weather comes in again. Milli has a few weeks of solid training now. She is much faster than me over 10km, especially when it's cold and there are puddles to drink from. Consequently the recovery run turned into a race in the last few kilometres. I'm into my 10th week of high volume (120km+/week). My average weekly volume since January 2015 is 115km/week. That includes injury, bushfires and the virus. I'll keep running 120km weekly. Sessions and recovery runs will be easier than normal as I freshen up. Next set on Monday morning, 2000m,1500m,1000m,500m with 500m recovery jog, just going through the motions, around 10km-half marathon pace.

Morning set at Stromlo solo. Weather cool, very windy, some light drizzle. The set 2000m, 1500m, 1000m, 500m efforts with 500m jog recovery. Pace started at 3:40s/km working down to 3:14/km. All up 17km for the morning including a long warm down. Tomorrow morning a long run on forest trails.

Morning trail recovery run in the rain, heavy at times, muddy everywhere. I ran the final 6km with Milli the Border Collie who was happy to get out there in the puddles. I seem to have pulled up OK after the 2 x 5000m efforts yesterday. More bad weather coming, we may not get out there at Stromlo tomorrow morning for a session. It may be another recovery day.

Pre-dawn 5000m time trials for Steve and myself. I ran my time trial solo before Steve arrived. I was then able to pace Steve in his time trial. Weather windy, cool, sun not up yet (almost dark when I started...there was a full moon). We were using part of the bitumen criterium circuit, 5 x 950 metre clockwise loops + finish straight to...finish! The wind was strong enough to make the downhill section slower than the uphill section at times. We both began and finished with the uphill section. My splits (500m intervals): 1:38.9,1:40.3,1:40.6,1:39.3,1:44.5,1:40.7,1:43.6,1:41.2,1:41.8,1:36.7=16:47.6 Final 500m 3:13/km Steve Splits: 1:47.5,1:43.9,1:48.5,1:45.2,1:49.1,1:47.0,1:48.4,1:46.4,1:45.9,1:39.6=17:41.4 Steve final 500m 3:19/km Big morning for me, 17km all up including two x warm up, warm down and 5 x 100m strides. Steve and I both put in our fastest 5000m efforts in the last 12 months. That completes our yearly periodisation cycle with the 1500m and 5000m XC time trials done in ...

Morning run on trails, mostly with Milli the Border Collie, I ran 6km before taking her out. Weather cool, light winds, cloudy. All up 17km for the day, 122km last 7 days. I am almost finished week 9 of the high volume training block (120km+/week average). History says I am vulnerable to illness at around 10 weeks, lowered immunity. I'll schedule an easy week as soon as I get my 5000m time trial done, hopefully tomorrow. Next set will include a 5000m time trial, venue to be decided. Probably Thursday morning. May is typically not a good month for running in Canberra, cold and windy, often fog or rain.

Tuesday morning 6am pre-dawn session at Stromlo XC circuits with Steve. Purpose of the session was a 1500m time trial to replicate Australian Masters Athletics Championships schedule in Brisbane which was cancelled and validate our training cycle (peaking at the right time). A 5000m time trial to follow on Thursday morning. Weather cool, no wind, grass track soft from recent rain. The set: 3000m warm up, 5 x 100m strides, 600m extended warm up (3:04/km), 500m jog with 20 metre stride, 1500m TT, 400m jog, 950m tempo on criterium track (road) 3:21/km, we may use this loop for our 5000m time trial, warm down. 1500m Splits (500m intervals): 1:25.0,1:37.2,1:33.3=4:35.50. Steve approx 4:45.. Split 2 includes 2 sharp turns and hill. 7am session with Jen: 2500m warm up, 2500m tempo, 3.5km warm down on forest trails. All up 17km for the morning, 122km for the week. Review of session: Both Steve and I ran well. My fastest 1500m since the heat of the 1500m in Malaga for the World Masters Ath...

Monday morning 10km tempo run on undulating forest trails. Weather cold, windy, cloudy, light drizzle at times. Started at 5:00/km working down to 4:00/km. Milli the Border Collie was with me. After a few weeks of solid training she is running along nicely, often ahead of me, always a fartlek session for her. An afternoon recovery run to make 17km for the day. Next set on Tuesday morning at Stromlo XC circuits. The weather should be ideal for running.

Sunday morning long recovery run with Jen. Weather cool, partly cloudy, windy. We ran a loop on mostly forest trail, over Butters Bridge and returned through Stromlo and beyond on bike path. Jen and I haven't seen each other for months, plenty to talk about. This week I'll aim to get one set done and a series of time trials. Weather looks best on Tuesday, Wednesday and Thursday. Tentative plan: Tuesday 4 x 800m XC intervals. Wednesday 5000m. Thursday 1500m. Saturday 8000m XC. This will closely replicate Australian Masters Athletics Championships program that has been cancelled.

Saturday morning set at Stromlo XC circuits, solo. Weather very windy, cloudy, cool to cold. I was wearing full body cover. Track was completely saturated after rain for two days, puddles everywhere. Not many out there, none from my group. The set: Warm up, 5 x 100m hill strides, 5 x 3 minute efforts with 60 seconds jog recovery, extended warm down with Milli the Border Collie. 17km for the morning. Splits through 800m point: 2:44,2:39,2:39,2:39,2:36 or 3:26/km,3:19/km,3:19/km,3:19/km,3:16/km. With 30 seconds less rest, puddles, wind and a mushy track I had to work harder than normal. Heart rate was 173bpm late in the set, normally 165bpm. Having said that I felt great out there. Maybe a short jog this afternoon if the weather isn't too nasty. Sunday a long recovery run on forest trails.

Friday morning run of 19km mostly on forest trails. Weather grey and dreary, no wind, no rain, no sun. First 9km with Milli the Border Collie, continued solo for another 10km. 122km last 7 days. Next set Saturday morning. Weather doesn't look ideal, some rain coming this evening and sticking around into Saturday. Set planned is still 3 minute efforts with 1 minute jog recovery. Current laws say we can only exercise in pairs. If a few come we will have to split up to comply. This Sunday would have been Marathon de Paris had it not been postponed to October 18 2020. I'll go out for a long run solo into remote places near home. Despite living here for over three years there is plenty I still haven't explored. No set distance, I'll just go and run until I get tired.