Secret Blog for Killing Track and Parkrun PBs

Thursday morning 30 minute Tempo Run for Steve (7:16km covered). Splits: 4:38/km,4:00/km,3:33/km,3:51/km,4:19/km. I started before dawn again under the continuing big moon, 11km on forest trails. Bike commute of 16km followed. Nobike riding for 3 days again, just running. Next set at Parkrun on Saturday.

Wednesday morning began before dawn with an 11km run under a big moonlight. Bike commute to work and back of 16km. In the afternoon I completed my commute with a 13km run including 12 x 1 minute efforts, 1 minute jog recovery.

Tuesday morning set for Steve of 5 x 3 minute efforts, 1 minute jog recovery. Splits: 3:33,3:37,3:38,3:32,3:35. Weather clear skies, cold to cool, no wind. I started the day with a run to work, returning in the afternoon.

Monday holiday morning session at Stromlo XC circuits of 2 x 2500m (8:46,8:40) and 2 x 500m (1:37,1:35). 2500m splits are in line with previous years. 17km for the day including warm up and warm down. Weather much the same as previous days, perfect for running, cool, light winds, sunny. Back to work on Tuesday, I'll commute on foot, 17km running.

Crisp Sunday morning run under blue skies of 19km on forest trails through the Arboretum and back. So nice the weather. Monday is a holiday here, I'll get up after the frost and run a set of 3 x 2500m XC intervals across the road at Stromlo XC circuits. I'll wear faster shoes than Saturday and get an idea of where I am at. In 9 months I'll be aged 60 and retired from working. For the next 6 months I'll be putting in a training base to allow for some age and age graded records from late January 2022, both on track and at Parkrun. There is also the World Masters Athletics Cross Country Championships in Bathurst as a key goal in February 2022. I already started my first set of XC intervals on Saturday with 2 x 2500m XC intervals on the undulating 2500m loop. That will build up to 5 x 2500m in the next fortnight before moving on to other long interval sessions.

Saturday morning Parkrun at Coombs with Milli the Border Collie in 24:22, 1st dog. That's a big PB for Milli who only needed 6 'pat me' stops to get her home. After Parkrun it was off to Stromlo XC circuits for a set of 2 x 2500m on an undulating loop. Pace was at 3:30/km. Lovely weather for running even if a little cold. Only 3 doing the session, many more at coffee. Sunday morning long run on forest trails of 2 hours. Steve took a drive out to Braidwood for his Parkrun 2nd place. Splits: 3:28,3:36,3:40,3:35,3:30.

Clear skies, another cold, windy day. I ran 22km on forest trails and a 16km commute to work and back on the MTB. There is a 3 day break with a holiday on Monday. No cycling this long weekend. Long run on Sunday of 2 hours. Saturday Parkrun and Stromlo XC intervals. Monday long XC intervals. That will get me back in running mode and a typical winter training program of 6 months. The last week has been crazy and unplanned. Being without a car for an extended period and finding a way to work resulted in 252km of running and cycling or 17 hours this week. That's not sustainable for me. I think I've found a way to reduce that volume over the last couple of days and leading into this weekend.

The first cold day of 2021, frost in the morning, cold winds, sunny skies that didn't help stay warm. I ran 23km on hilly forest trails and a short 16km return cycling commute to work. Steve got out there for a 30 minute tempo run with the dog. From late afternoon life is more pleasant under a doona or blanket. To help stay warm I chased Milli the Border Collie around the garden. It's a 3 day weekend after tomorow. I'll begin structured training again on Saturday.

Wednesday morning return commute to work and back of 22km. I followed that up with an 11km run on forest trails in full sun with no wind. With a shorter bike commute I've begun to shift the balance back towards running as I prepare to begin structured training again this Saturday morning at Parkrun. On Thursday I'll do a set of leg speed intervals at Stromlo XC circuits to ensure I'm not too far behind where I left off after the 10km road race 10 days ago. Total volume this week is 14 hours or 239km of combined cycling and running. I haven't had a week this big since July 2019 when I capped off a week with a 24km return run between Saint Malo and Dinard in France.

Another cold, dark morning commute on the MTB and return after work of 48km. In the late afternoon a 5km run at Stromlo XC circuits including 1 minute hard, 1 minute easy. This is starting to look like a repeat of 2007 when I cut over from cycling to running again. Cycling to work and back, some running, good results with both disciplines along the way. I ran some good half marathons, a great duathlon and marathon and even quick on the track that year. I never want to race on the bike again no matter how fast I might be able to ride. Steve in the morning ran 5 x 3 minute efforts with 1 minute recovery, all in the 3:30s, fastest 3:31. Good going for what now is or will be soon, winter training.

Cold and dark Monday morning cycling commute to work, returning with full sun in the afternoon, 36km all up. After some rest a jog across the road at Stromlo XC circuits of 6km.On Tuesday afternoon a run at Stromlo with some 1 minute intervals, 1 minute recovery, in honour of Eliud Kipchoge who ran a tempo 2hr04min marathon on an airport overnight, mostly solo (NN Mission Marathon).

Foggy Sunday morning mountain bike ride of 28km to start the day. The sun didn't really appear until lunch when I was walking with the dog in the hills. I ran 7km at Stromlo in late afternoon, just as the sun disappeared behind the mountain, including 3 x 500m strides to keep the legs ticking over. Splits: 1:47,1:40,1:37. This week more bike commuting of 30km+ and some jogging with strides in the afternoon. If I am feeling good some sessions and a long run will resume next weekend when Monday is also a day off work.

Saturday morning 8km run with Jen at Stromlo XC circuits. Jen had done the marathon last Sunday. We are both in recovery mode before resuming full training again. There were five of us at coffee post run. At Parkrun Queanbeyan Steve was 2nd in 19:09. Splits:3:53,3:54,3:55,3:46,3:35. I've never run the course. Weather was perfect with full sun and cool, same as yesterday, glorious autumn weather. I did a 32km bike commute on Friday. I'll continue to mix bike and steady running on soft surfaces for another fortnight or so before resuming structured training. In the afternoon a second run of 5km at Stromlo XC circuits.

Thursday morning set for Steve of 4 x 500m efforts with 3 minutes recovery. Splits: 1:36,1:33,1:34,1:30. A quick set for Steve again. I had a full day at work including a 32km commute on the MTB followed by chores that required more walking. I've ditched the old RAV4 used for 6 months and signed up for a new RAV. It will be many months before I can drive it due to Covid delivery logistics. Until then it will be more riding the bike or running to work. When I resume structured training in May I'll be including a set I've used off and on for over a decade (variations of a basic step down 2000m,1600m,1200m,800m,400m with 200m walk recovery). In 2012 I used it in conjunction with an iron injection study and VO2max tests conducted by the Australian Institute of Sport. There was a steady improvement over the period of the iron study and beyond especially over 2000m and 1600m. I haven't done the set as much since I started racing 1500m at National and World level, shifting t

Wednesday morning set for Steve of 4 x 3 minute efforts. Pace was around 3:30/km. I commenced active recovery with a 7km walk on Tuesday followed by a 16km mountain bike ride today, to work and back. I will be incorporting bike riding into my training going forward for the next 6 months, either as a commute or structured session on criterium track on wind trainer indoors. It's been a while, I will need to toughen up my sit bones again. There was a period when I raced bikes on track and road between 2000-2007. I continued to ride when in Europe on travels, some memorable rides up Mont Ventoux, Col deu Galibier and many rides along the bike path by the lake between Annecy and Ugine. Canberra is a great place to ride too.

Cold with destructive winds and some rain prior to the start of the Canberra Times Marathon (Running) Festival. Fields were talented with many participants across all the races. I'm glad I entered. I pushed hard from the start, improved my position until there was nobody around me at 4km and held strong until 2km to go when I lost 2 places but still chased hard to finish in 35:58, 28th place overall, 1st M50-59. Splits: 3:39(up),3:31,(down)3:12,3:17,3:37,3:34,3:48,3:38,3:41,3:45. Having peaked in volume at the end of February, peaked in performance for a 10000m track (35:19) and 5000m track (16:59), muddled my way through a half marathon last week and 10km today I am ready for a short break. I am well past my best now. I will commence a new training cycle before the end of April lasting 6 months or more. May to October will be high volume training with few races. Typical sessions will be long intervals on soft undulating surfaces, long runs, some maximum threshold efforts of 5-6km