Secret Blog for Killing Track and Parkrun PBs

keith who leaves near the coast suffered this week for training opportunities due to heavy rain. He was able to fit in a long run and recovery 4:30/km reducing to 3:39/km I got out there late afternoon for my 17km loop around and over Mount Stromlo with a few kilometres tacked on at the end. Next set Saturday morning at Stromlo XC circuits group training, long XC intervals.

Finally some good weather. Mostly sunny, cool, light winds freshening in the afternoon. Steve ran early, 4 x 3 minute intervals, 1 minute recovery. Splits: 3:34/km,3:32/km,3:32,km,3:32/km. In the morning a short jog with Milli the Border Collie who had her first race with a wombat. Afternoon session was 17km at Stromlo XC circuits 5 x 500m, 500m float recovery. Splits: 3:18/km,3:02/km,2:58/km,2:58/km,2:52/km. I'm training at full volume now (around 120km/week)

It's almost the end of winter. It's almost the end of the Mile Challenge. Next month is the beginning of the Open European Masters Athletics Half Marathon Challenge. I am IN. Normally I would be looking a year ahead. In these uncertain times I am ticking monthly boxes to stay motivated. I'll only do one attempt at a half marathon, possibly in a fortnight or so. I have a couple of venues in mind. I'll do it solo.

Wind and rain/drizzle has been with us for a few days. I didn't run yesterday. Today no drizzle, the wind still here. I rode a tail wind up to Mount Stromlo and around the other side which was protected from the wind. 15km of nice running. Steve copped some wind by the lake in his run. Tough going but he still managed a solid 4:34/km average. The poor weather should leave us tomorrow. I'll either find my way to BBQ Stakes for a solid 6km threshold run or run from home if the weather is really good and include some leg speed intervals.

Sunday morning 20km run in lieu of cancelled ACT Masters XC handicap. It was pouring rain most of the morning, unsafe for running a race on slippery clay based trails. I ran through the arboretum to Stromlo to support Helen (W60)in her Open European Masters Athletics One Mile Challenge attempt. We used the bitumen criterium track instead of the grass XC circuit which was waterlogged. Splits (500m + 109.34m): 2:08.48,2:14.37,2:11.54,28.23 = 7:02.64 (4:23/km). Her time was 4 seconds faster than her previous best attempt. Helen was hoping for a sub-7 minute run. There are still 5 days left for Helen to try again. It's unlikely due to other activities.

Saturday morning group set at Stromlo XC circuits. Weather cold to cool, frost and fog lifting to full sun. The set: 2500m warm up, 5 x 100m strides, 3 x 1000m on undulating sector, warm down. 10km all up for the morning. Splits: 3:16,3:11,3:10. We had some trouble with kangaroos on the track, a couple kick boxing each other, normal for mating season. Sunday morning a hilly Club XC handicap at Black Mountain. More often than not in the last 12 years I usually return to Australia this evening after chasing Tour de France. Not this year sadly. Steve ran 6,5,4,3 minute intervals. Splits: 3:42/km,3:36/km,3:34/km,3:28/km

Keith on Friday morning ran 10 x 1 minute efforts on undulating grave road with 1 minute float recovery. I completed after lunch another recovery run around and over Mount Stromlo on hilly forest trails. I resume structured training on Saturday morning at Stromlo XC circuits.

Thursday morning session for Steve of 4 x 3 Minute efforts, 1 minute recovery. It was very cold again. Splits in the mid-3 mins/km after a slower first effort. I ran at lunch in warmer weather, similar loop to yesterday, 10 minutes quicker than yesterday with a 2km dog run to finish. Next set on Saturday, long XC intervals.

Wednesday morning set for Keith was 2 x 1200m on gravel road. Pace varied due to undulations and dead turn, was in the range of 3:40/km to 4:11/km. I ran at lunch 12km on a hilly forest trails loop. I'm treating the remainder of this week as recovery and will resume structured training on Saturday and Sunday with long XC intervals at Stromlo and consider running in a hilly XC handicap with my club since it is now permitted to resume events so long as they are Covid safety compliant.

Stromlo XC circuits Tuesday afternoon run. Weather sunny, cool, light winds. I warmed up with Leonor for 5km followed by 3 x 100m strides and 500m (1:33). I felt flat on the warm up. Rather than bail out I restricted myself to one max out Mile effort. I reminded myself of the splits from previous best efforts and tried to put together a great run. It worked. Splits: 1:26.2,1:37.4,1:30.3,18.0 = 4:51.9, 3:01/km. My fastest Mile since 2010[4:44.9]. I went through 1500m in 4:33.9. Splits from 1500m run on 22 April 2020: 126.0,137.5,128.8 = 4:32.3,3:01/km. Near identical to the Mile splits today, starting my kick slightly earlier in the 1500m. I submitted the result which makes it final with 10 days to go. Now I can focus on training for the ACT 8000m XC Championships in a month. In October my club track meets will commence (fingers crossed). Steve was out there in a freezing -3.3 degrees morning, running 17km in 78 minutes (4:33/km). Steve started at 5:36/km working down to 3:46/km (ho

Sunday and Monday recovery runs of 8km and 16km, both off grid on forest trails, both hilly. I felt great today. The winds have been a problem since Saturday, due to fade away for the next three days. I'll attempt to fit in two sessions in between the weather. Session 1 on Tuesday: 4 x 500m intervals for leg speed. Session 2 on Thursday: 2 x Mile. I'll gauge where I am at, then replace what is missing for a few more attempts at the Mile before the end of July deadline. Keith suffered from the same problems down on the coast, lucky to fit a session in.

Runners Shop 10km, low key club race after lunch. Weather some sun, light winds, cool. The course mostly flat with two dead turns, head winds second half 25kph. I was fortunate to run with real people, most of the front runners young and fast. I can't say when the last time was. Almost a year ago. The difference today compared to a time trial or virtual is responding to those around under similar conditions. Mentally I was on. Physically my focus on the Mile for three weeks highlighted my lack of speed endurance training in the second half of the run. Six people broke 35 minutes. Six more people broke 36 minutes. I was 12th. 64 starters. Maria and Kelley 51 mins. Helen and Roger 57mins. I did a light jog and a few strides at Stromlo earlier in the morning. Splits(500m): 1:41 (sand),1:41,1:36,1:41,1:46,1:40,1:49,1:47,1:48,1:49,1:46,1:53(dead turn),1:44,1:49,1:54(sand),1:50,1:48,1:58(dead turn),1:49,1:46+0:14 (sand)= 35:45 (35:59) Keith ran 15 x 100m ranging from 19 seconds down to

Thursday afternoon set at Stromlo XC circuits. Similar weather to other days,some sun,cool to cold,windy. It's winter. After 3 near flat out efforts I have very similar data, Two days I ran 2 x 1 mile, first as tempo, second Mile near flat out. One day I ran 2 x 500m tempo, Mile near flat out. 2 x 500m day was the slowest. Splits (3x500m intervals,109.34m): 10th July 129.8,135.7,132.5,18.7= 4:56.7 ; 12th July 130.5,137.0,132.4,18.7= 4:58.7 ; 16th July 128.7,137.7,132.0,18.6= 4:57.1 The weather today was the worst, effort mentally the best. 10th July felt easiest. 12th July I had run hills in the morning. I am enjoying this Mile thing. I can see I can run a few seconds faster, just need good weather and to turn it on mentally. In the 1500m efforts I ran in April (4:32,4:34) I ran 4-5 seconds faster in the 3rd 500m (1:28,1:27). Steve this morning ran 3 x 3 minute intervals, also windy (2nd split). Splits: 3:26,3:34,3:25 Keith ran 5 x 400m (83,82,81,81,79). First time in the 70s f

Late Wednesday trails run of 12km from home circumnavigating Mount Stromlo, over the top and down home through the XC circuits. Once again nobody out there except me and the marsupials. Weekly volume is down from 120km+ a week ago to 95km. It hasn't been that low since 7th February when the bush fires were raging and I was injured. I'll have two more easy days before the 10km road race on Saturday afternoon. Maybe some 500m strides tomorrow afternoon if I feel good. Keith also had an easy recovery day, light jogging. I had a walk at morning tea. Sad to see so many empty shops in the city centre.

Tuesday morning progressive tempo run for Steve. Pace started at 5:13/km, reducing to 4:00/km after 6km which was held until 12km, solid warm down. Weather clear skies, around 9 degrees, 22kph winds. In the afternoon One Mile training with Leonor and later Helen. Both sets identical with warm up, warm down and 2 x One Mile efforts. Both ran one hard and one easier effort. Still very windy out there. I ran 4 efforts at around 3:30/km. Keith ran 5 x 1000m hilly loops on his property.

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 penciled in. When the Championships were cancelled by Covid I decided to train for them anyway and do time trials by myself. 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". Then along came Road to Madeira Challenges conducted by European Masters Athletics over distances of 5km (May), 10km (June) and Mile (July). Then the 2020 Worldwide Virtual Masters Challenge which virtually replaced the Covid cancelled WMA Championships (except for 8000m XC, my main event). This week in Canberra a local club announced it is hosting the Runners Shop 10km road race on

Afternoon from home via bike path 4km all up to forest trails, over Mount Stromlo from the west, returning down the bitumen road and criterium tracks. It was a reverse of the Sunday morning run without driving a car and chasing Milli the Border Collie. I really enjoyed the run, once again no people and no civilisation. I am in taper mode. More on that in next post.

Sunday morning hilly trails run with Milli the Border Collie on the western side of Mount Stromlo, no people at all. Milli was loving the hills and wide fire trails, just the odd kangaroo. I should run there more often. Upon return I looked at the weather, realised wind and rain was soon coming and hanging around until Thursday. I popped across the road for a set at Stromlo even though I was very tired. Just warm up, 2 x 500m, One Mile, warm down. Time was 2 seconds slower than my Friday effort. All time lost in the first 1000m. Next set may be on Thursday, weather depending. I have a 10km road race scheduled for Saturday afternoon. Keith in Bega ran 5.4,3,2,1 minute intervals on a variety of surfaces. Splits: 3:55/km,3:45/km,3:41/km,3:30/km3:04/km

Saturday morning group session at Stromlo XC circuits. Weather cool, cloudy turning to drizzle, then rain. No wind. Having done hard sets three days straight I helped the girls get acquainted with the Mile. Same set as I did yesterday of 2 x 1 Mile with 400m recovery. Both Helen and Leonor were quicker on their second efforts. We will start working on getting faster after both are entered in the EMA One Mile Challenge. Weather is rolling in on Canberra. Three days of rain to follow, Monday very heavy falls. Just easy running until the weather improves.

Friday afternoon session at Stromlo XC circuits of 17km including 2 x One Mile. Weather cool, some sun, some wind. After feeling fatigued on Thursday I skipped a morning run and took a nap after lunch, pre-session. It seems to have worked. The set: Warm up, 2 x One Mile with 400m jog recovery, very long warm down to make it a 17km long run. Like Thursday the first Mile was a tempo (40 seconds quicker than Thursday), second Mile was flat out (17 seconds quicker than Thursday). I now have a keeper for the European Masters Athletics One Mile Challenge. It is my fastest Mile since 2013. I'm convinced I can run faster although most of my best runs feel as easy as today. Next set tomorrow at Stromlo again.

Afternoon set at Stromlo XC circuits of 2 x One Mile. Weather cleared from pea soup fog to a lovely day, full sun, some wind. After a warm up I ran One Mile at tempo pace, second Mile flat out. Legs were very tired from yesterday's 6km hilly XC maximum threshold run. Time on 2nd Mile effort was 5 seconds quicker than my effort 3 days ago. Another week and my times will be respectable. I'm not far away from great form. More rest will help. I spent last night watching the TV repeat of the Tour de France 2008 stage to Alpe d'Huez, Carlos Sastre riding away from Cadel. It was a very late night. All those memories. Keith ran 3 x 1200m efforts at Bega grass track and on the road. Splits: 3:27/km,3:48/km,3:46/km. Steve ran up north in warmer weather, a set of 4 x 3 minute efforts, 1 minute recovery. Splits: 3:32/km,3:25/km,3:31/km,3:31/km. A late afternoon recovery run to make 17km for the day. Next set either Friday or Saturday, short XC intervals. There is some bad weather on

Lunch time Maximum Threshold 6km hilly XC run at BBQ Stakes community run. Weather cool, cloudy, light winds. Time this week was around 10 seconds quicker than last week. Both of those runs were the fastest set on the course in 2020. Late afternoon recovery run to make 17km for the day. I'll try to get on track for a session or time trial on Thursday or Friday afternoon.

Tuesday morning progressive tempo run for Steve. Pace began at 5:04/km working down to 3:50s/km in 10th-12th kilometres, solid 2km to finish. Keith ran 6 x 400m on Bega grass track. Splits: 84,83,84,84,82,83. I got out late afternoon for a 17km run including One Mile tempo (6:07), all on bush trails. The course was out and back to the Zoo seeing both giraffe and an old bushy roaring white lion. Next set tomorrow afternoon, either at track or BBQ Stakes 6km maximum threshold.

Weather back to dreary. Pea Soup fog in morning, no wind. As the day went on low hanging cloud until late afternoon when the wind picked up. I caught a glimpse of the sun right on sunset. Late afternoon run of 17km was designed to coincide with the 3:30pm opening of the Australian Institute of Sport track. I ran 5km to the track including 3 x 50 metre strides and arrived spot on opening. I peeled off clothes and began my One Mile effort immediately. No change of shoes, wore trainers. One Mile was even paced at exactly 3:14/km, I felt great running on a brand new track surface. It is identical to the Tokyo Olympics surface if those Games are ever run. The speed decent for a 3000m or 5000m, not so quick for a Mile. I have until the end of July to post a faster time in the European Masters Athletics One Mile Challenge. Main goal is to find good form again over 5000m and 10000m (although I'm there already). I'll continue to run One Mile efforts every couple of days, in between so

Sunday morning hilly trail run from the 1800s town of Hall. Perfect crisp morning for a run, plenty of walkers MTBers and the odd runner out there. 20km for the day maintaining 120km for the week. Afternoon set was 4 x 500m with 500m jog recovery. Splits: 1:29,1:27,1:21,1:21. Next set on Monday afternoon, I will attempt my first Mile effort on the Australian Institute of Sport track in the European Masters Challenge series for July.