Secret Blog for Killing Track and Parkrun PBs

Thursday early morning set at Stromlo XC circuits with Steve of 5 x 500m with 500m jog recovery. Weather cool,light winds. Fun moment was racing a baby kangaroo for 30 metres (he won). Splits: Untimed,1:33,1:34,1:33,1:29 Soon after I headed out to Wee Jasper for a long trail run in the forest followed by lunch. On rough terrain the pace was slow. I did put in a 2km tempo run on a moderately steep gravel road at the 25km point. I ran 31km for the day, 141km for the week. The New Years Day Parkruns have been cancelled due to new Covid restriction of 500 runners. Saturday Parkruns are going ahead as normal. I will be pacing a friend Leonor at Burley Griffin. I will run a set of long intervals at Stromlo before the Parkrun or a 5000m time trial on Friday.

Tuesday morning session at Stromlo XC circuits of 4 x 1000m with Helen. Weather cool, cloudy, some wind. Helen splits: 4:32,4:31,4:30,4:30. I was the bunny for Helen running 3:20/km. I did 5km before the set and more after making 17km for the day. Next set on Wednesday morning with Steve, 4 x 500m efforts. Thursday easy running. Friday Parkrun Ginninderra.

Monday morning 5:30am set with Steve at Stromlo XC circuits. We've done this set 7 times since 11th November and this was our best set of this type this training block. Splits through 500m: 96,94,93,93. Fastest final 300m 51. Post session I ran up Mount Painter and back with Milli the Border Collie. In the afternoon an easy recovery jog to make 17km for the day, 123km last week. Next set on Wednesday morning, 500m leg speed intervals. Friday (New Years Day) Parkrun Ginninderra.

Early Sunday morning hilly half marathon. Weather cool warming up very quickly. Full sun, no wind. I ran the first 5km up and down Mount Painter with Milli the Border Collie before leaving her at home. Next 16km was down to the lake and back, very hot up hill the final 4km. Steve also did a long run. This week the final Parkrun silly season event at Ginninderra on New Years Day. Normal Saturday Parkrun I'll aim to get to Jindabyne, a road trip. There will be some rain about during the week. Sets on Monday morning (800m repeats) and 500m leg speed intervals on Wednesday morning, both with Steve at Stromlo XC circuits. Thursday an easy running recovery day of around 6km. Last evening the party was at Helen's house, lots of food,chatting and music.

Saturday morning Parkrun at Ginninderra 4th in 17:22, a couple of seconds faster than the day before. Marty and Paul skipped away early which left me to find my maximum threshold HR of 171bpm and hold it for the entire run. I felt better in the warm up and the run. An afternoon recovery run to keep the volume at 120km+ for the week. Splits(500m):141,144,140,143,148(dead turn)141,146,145,144,141,05 I'm into my 5th week of my second 6 week training block of 120km+/week. The week ahead has Parkrun Ginninderra again on New Years Day (Friday) and I hope to back up again at Jindabyne Parkrun on the Saturday, do some running in the mountains after. I'll repeat the same two sessions of 800m with short recovery and 500m leg speed intervals mid-week. Tomorrow a long recovery run of 21.1km Steve at Stromlo ran 2000m (untimed),1500m 5:21,1200m 4:12,800m 2:42,400m 73. His times were quicker than the previous week with shorter recovery.

Christmas Day Parkrun at Burley Griffin with 659 participants. Weather cool, cloudy, light winds. Despite an easy day yesterday I woke up fatigued with nothing in my legs on the warm up and in the Parkrun. In full training mode this happens, twice in the last two months of Parkruns. There were plenty of great runners out there, good weather, shame to waste the opportunity of a faster time than 17:24. My splits (500m, 2.5km up,dead turn,2.5km down): 1:41,1:40,1:45,1:47,1:40,(dead turn)1:50,1:48,1:45,1:48,1:37. I ran slower down than I did up! Sad news to hear my brother being admitted to hospital on Christmas Eve. Later in the morning I ran a recovery run with Milli the border collie followed by another 6km to make 20km for the day, 120km+ last 7 days. Tomorrow I'm going to run at Parkrun Ginninderra. If my legs are OK I'll run another hard run or run as intervals.

Late Christmas Eve recovery run of 6km. It was all I had to run in maintaining 120km+ for the week. Weather sunny and very warm. Christmas Day Parkrun at Burley Griffin tomorrow morning. Weather should be cool to warm, light winds. I hope there will be a few faster than me so I can get dragged through to a fast time. The course is almost all up to a dead turn at half way, almost all down on the return. Where the leaders encounter the masses on the way down it can be dangerous but with lots of support. I'll be alert. My PB on the course is 16:46 and I hold the age graded record which I've set twice. I'd love to reset it again. 17 minutes flat will do it.

Wednesday early morning set of 4 x 500m leg speed efforts, 500m jog recovery at Stromlo XC circuits with Steve. Weather cold to cool, light winds. Being the shortest day of the year we can watch the sun rise during the set. I felt great running in the cool weather, speed increased throughout the set as we warmed up. It's the quickest I've felt all summer. I'll run steady over the BBQ Stakes XC at lunch time. Thursday gentle running of no more than 10km. On Friday (Christmas) Parkrun at Burley, I'm hoping for a quick run. Saturday Parkrun at Coombs, just a solid effort.

Tuesday afternoon session at Stromlo XC circuits with Helen. Weather sunny, warm and very windy. We found a loop least exposed to the wind. The session with Helen of 3 x 1200m hilly with 700m recovery. All up 12km with Helen, another 5km for me to maintain 120km+ previous 7 days. Helen averaged 4:10/km each 1200m, ranging from 4:02/km to 4:16/km. I provided the pacing. Next set Wednesday morning with Steve at Stromlo again of 4 x 500m leg speed intervals. I'll also have a steady run around the hilly BBQ Stakes course at lunch time to complete my 17km for the day.

Monday morning session at Stromlo XC circuits with Steve of 4 x 800m, 200m jog recovery. I brought the sets this week earlier by a day due to expected rain and Christmas. My splits through 500m: 1:39.2,1:37.2,1:35.3,1:35.6. Final 300m were the quickest sector, the fastest 300m 51.5. We had a light headwind in that sector today. I wore some shoes from 2016 this morning, same pair I've done all my fastest Parkruns in. I'll give them a run on Friday at Parkrun. They suit the narrow, twisting course, more agile. No Zoom X foam. Next set on Wednesday morning at Stromlo of 4 x 500m leg speed intervals. I'll set myslf up for Friday at Burley Parkrun with only 10km easy on Thursday morning, still maintaining 120km+ for the week.

Sunday morning hilly recovery run on forest trails of 21.1km out and back. Weather cool to warm, no wind, mostly sunny out of the trees. I didn't see many runners out there today, most taking a break at the coast, Christmas shopping or heading to Falls Creek in the Alps for some altitude training?? I have no idea really. The week ahead I have four days of work until six weeks holiday leave. Parkrun on both Friday and Saturday this week with Burley PR my preferred destination for Christmas Day. There should be a few to drag fast me up the climb to the dead turn. Sub-17 is possible for me. I'll load up early in this training week leaving just 10km to run on Thursday, day before Burley. I'll do the normal two sessions of 800m repeats with short recovery (Monday or Tuesday) and 500m leg speed intervals, 500m recovery (Wednesday or Thursday).

Saturday morning Parkrun at my home course of Coombs. Weather cool to warm, cloudy, light winds, ideal conditions. I was delighted to see young Daniel (M20-24)at the start line who has been running under 17 minutes in recent weeks. His first run here on this newish course, I did my best to guide him to the turn around. He eased away in the second half running 16:56, 150m ahead in 17:25. It was 2 seconds slower than my PB on the course. Splits were really good (16:40 pace) until hitting the hill at 3km on the way home, gravel and the dead turn 500m from the finish and final climb there slowing what could be something a lot quicker. Splits: 1:38,1:44,1:40,1:37,1:41(turn),(hill)1:51,1:47,1:41,(dead turn)1:51,(hill)1:44,0:06. I spent 95% (16:38)of the run in Zone 5 with a flat line heart rate of 170bpm. All but the very start of the run and dead turn. Helen, Carol, Steve and Sanji (border collie) were all there too. Steve did a big set at Stromlo before warming down with the dog. We warm

Friday afternoon recovery run from home of 10km. Weather very warm and windy. I won't have to fit this around around work next week as it's Christmas Day and I'll be taking a six week holiday. Saturday morning is my 50th Parkrun and I'm excited by the prospect of earning a t-shirt and surviving Covid and the bush fires and a torn thigh in late 2019 to get here. It's been a bit of a squeeze to get this done by New Year, we are all glad it's back while it lasts. A small group of friends will be there tomorrow morning to share my joy.

Pre-dawn session with Steve at Stromlo XC circuits of leg speed intervals 4 x 500m, 500m jog recovery. The set: 2km warm up, 1km incl 5 x 100m strides, 4 x 500m, warm down. Splits: 1:30,1:27,1:30,1:27. At lunch I repeated a similar set with Helen of 4 x 500m with 900m recovery(different loop due to triathlon). Helen's splits: 1:59,2:07,2:01,2:01. Both Steve and Helen are aiming for the Australian Amasters Athletics Championships in March, probably the same events of 1500m,5000m,8000m XC for them. I run the 10000m track as well. On Saturday Parkrun Coombs, my 50th Parkrun. I'll also set myself up for Parkruns on Christmas Day at Burley and New Years Day at Ginninderra. Both events are expected to have runners quicker than me, potentially dragging to fast times and a good age graded result.

Late afternoon run of 17km in between storms. I wasn't brave for the first 10km running 1km laps around the local pond close to home, eventually headed off when the thunder and lightning moved away. Very humid, no wind. I've started front loading the weekly volume to give me just 10km to do on Friday's before Saturday's Parkrun or a big set and still maintain 120km for the week. Next set on Thursday morning with Steve 4 x 500m leg speed intervals with Steve. I'll double up with Helen a similar set in the afternoon. Both sets at Stromlo XC circuits.

Monday evening 17km steady on forest trails. Weather warm to hot and windy. Tuesday morning with Steve 4 x 800m efforts with 200m recovery. Weather much nicer with light winds, cool and humid, pre-dawn. The set included 5 x 100m + 1 x 200m strides. All up 9km for the set. My splits (1st 500m): 1:39,1:37,1:34,1:35. The final 300m sectors were all quicker with the last effort in 51 seconds. On Wednesday the BBQ Stakes Xmas run and last BBQ event for 2020. Next set on Thursday with 4 x 500m efforts for leg speed. Saturday morning I will be celebrating with my 50th Pakrun at Coombs.

Sunday morning recovery run of 21.1km all on hilly forest trails out and back from home. Weather light winds, cool and some drizzle made it great for running. I've dropped another half kilo this week, now stabilising at 56.5kg. By next week I'll have dropped my goal of 2kg by New Year. I'll drop another kil in January and sit on that. Next set on Tuesday morning at Stromlo XC circuits, 800m efforts with 200m recovery.

Parkrun Ginninderra on Saturday morning in 17:26, 2nd. Weather cool and windy. Splits (500m): 1:40,1:43,1:38,1:42,1:44,1:45,1:49,1:47,1:47,1:42,0:03. The second half was into a stiff headwind. The winner M30-34 Ben was 4 seconds ahead. I led for most of the run until the last 1.5km. Immediately after the finish I drove to Stromlo XC circuits for a set of 2000m,1500m,1000m,500m. Helen started at 4:40s/km working down 4:10s/km. Steve ran Parkrun Maroochydore in 18:32, 3rd place. Windy up there too. Sunday morning a long recovery run. Next set on Tuesday morning at Stromlo of 800m efforts with 200m jog recovery.

Australian Masters Athletics Championships for me is with runs over four consecutive days with 10000m track, 1500m track, 5000m track and 8000m XC. It will be held in Canberra, my home town. The cross country circuit is across the road from my home. It's a grueling weekend where I will aim to win my age (M55-59) in all four races. Times don't matter. The trickiest race is the 1500m for me. The 2019 championships were cancelled by Covid. I ran 13km today, the new norm on Friday evening. I'll continue to train high volume, Parkrun on Saturday, a couple of sessions a week (typically 800m efforts with short recovery and leg speed strides), mostly on grass, as many long runs as I can fit in as recovery runs, especially on the weekend. I'll begin track racing again on 28th January and aim to peak for the championships which commence on 5th March. Below a run down of training, racing and resting that usually gets me there uninjured and in great form. Direct Preparatory Perio

Australian Masters Athletics Championships in March 2021 have been given the go ahead by the organising committee. I now have something exciting to train for and some titles to defend from 2019. I'll start planning a revised training program this week. Today I was meet director at ACT Masters Athletics. I ran 18km before the event in local parks. It started raining near the end of the run until end of track meet and beyond. The sprinters had to put up with a big head wind and wet track. Steve up north ran 600m(2:00),500m(1:39),400m(77),300m(55),200m(36) with 1 minute recovery. I'll run my 49th Parkrun on Saturday morning. Easy run of 13km on Friday.

Busy day for me with work breakfast, farewell morning tea cakes, picnic lunch, 5:20pm BBQ Stakes (main event) 6km XC relay as pairs. At BBQ Stakes I ran 7km+ warm up before a 3km uphill effort to tag my pair, floated 3km to the finish. I felt awful on the warm up, changed shoes and felt great, my second fastest first 3km on the course. Having dropped a kilo this week and began some upper body strength work I'm on the improve again.

Tuesday morning session at Stromlo pre-dawn. A cold 5 degrees and very windy. The set: 2km warm up, 2000m, 1500m, 1000m, 500m with 2 minutes jog recovery. Pace started at just under 3:40/km working down to 3:06/km for the final effort. I was the only person on track. Will and Scott arrived when I was leaving, a run in the hills for them. I ran again late afternoon to maintain 120km for the week. Wednesday evening is the BBQ Stakes 6km XC relay (done in pairs). Mostly up on the way out, mostly down to the finish. I'll run the 3km to near the top of the course before handing over to someone else(unsure who that will be). Pizza and cool beverages after the event. It is guess your time without watches or Garmins. I would run around 10:45 for that first 3km. There are parts of the course where it is impossible to run flat out. I'll pre-plan two 15 second slow sections to make it an interval session. Keith had a busy day but sneaked the session of 600m,500m,400m,300m,200m,100m, 1 mi