Secret Blog for Killing Track and Parkrun PBs

40th anniversary of the City2Surf fun run had 80000 starters. I was overseas watching Tour de France cycling and L'etape du Tour in the month prior to the race. I had swine flu for the first week of the holiday. I was based at Col du Tourmalet at 2100m asl for a week, running up and down the mountain multiple times a day. It was great training for the hilly City2Surf fun run. On race day I managed to video bomb the TV coverage for the 2nd year straight. On Monday morning (a public holiday), minus 6 degrees, the coldest morning in a decade. I stayed in bed longer than normal, running 20km later in the day. My 6th week of this base training block complete with 121km. I feel like I am on top of things again, running strongly with no injuries. There are some good races about in the next 2 months. When I feel like I am race ready I will test myself again.

Minus 4 degrees overnight, blue sky and 1 degree with a cold wind when I started my session at Stromlo XC circuits of 5 x 800m with 200m jog recovery. Splits: 2:45,2:40,2:40,2:36,2:35. 10km for the session, a longer recovery run in the afternoon.

Minus 3 degrees overnight with a biting wind, blue skies above. I ran to Parkrun to volunteer as marshall, then ran to Stromlo for a group session and coffee, 17km for the morning. The set: 2000m, 1500m, 1000m, 500m with 2 minutes jog recovery, all at 3:20/km. Steve ran 2 x 2500m (9:22,9:32) with 2 minute recovery. Steve did his warm down on his local Parkrun course in 21 minutes. On Sunday I'll run some leg speed intervals at Stromlo XC circuits in the morning with a long recovery run later in the day.

This morning an 11km run commute to work, once again in the dark. Still a few weeks away from the shortest day of the year and I even have to wear a light on the bike path to get to work safely. Next two months are horrible with some mornings at minus 6 degrees and the sun doesn't appear from the fog. After commuting for 7 weeks without a car I went shopping for a cheap runabout today. It will be months until the model I ordered 7 weeks ago arrives by ship. Next week my life will revert back to normal again (briefly). Long weekend, I am marshalling at Parkrun. If I wake early enough I'll run solo on the course before assisting with Parkrun. If not I'll run a session at Stromlo and begin structured training again.

Minus 3.5 degrees this morning with the big moon shining bright. Steve ran 5 x 3 minute efforts with 1 minute jog recovery. Splits: 3:33/km,3:30/km,3:34/km,3:28/km,3:35/km. I ran 11km on forest trails under moon light, then a 16km return bike commute to work.

Overnight passing of a cold front brought enough wind and rain to compact the forest trails surface and leave some puddles. I run 22km on forest trails including 5 x 800m efforts with 1 minute recovery. The legs felt OK. I am marshalling on Saturday at Parkrun. Being a long weekend I'll be able to get some faster running done without difficulty.

Morning tempo run for Steve of 40 minutes. Splits: 10min 4:47/km,5min 4:14/km,5min 3:43/km,5min 4:02/km,15min 4:22/km. Weather was fog pea soup type that cleared off before noon due to increasing wind and a cold change imminent. I ran 22km on forest trails and a bike commute of 16km.

Morning session for Steve of 10 x 1 minute efforts, 1 minute recovery. Average pace was 3:18/km. Mild weather today, not a breath of wind, cloudy. I ran in the afternoon 19km on forest trails as a recovery run. No soreness in the quads after the Half Marathon. Right hamstring tight, I did some foam rolling plus stretches. I'll be good to resume some structured sessions by the end of the week or Parkrun. Today is the end of week five in this base building block that will last 6 months or so. Previous weeks were 112km,109km,132km,123km,124km this week. I only ran 24km in total on Friday and Saturday to ease up for the half marathon.

Perfect conditions for Canberra Half Marathon with minus 2.7 degrees overnight, sunny, blue skies, no wind. I ran strong throughout, 36 seconds faster than my run in Hobart on 4th April.

Crisp morning at Parkrun Coombs. Theme was wearing a two two. I was running it as a tempo run for a half marathon on Sunday and was feeling good. I missed the start and worked my way slowly through the field. Splits (500m): 236,154,153,151,150,157,151,145,156,148=19:31 13th

A cold minus 2 degrees to start the run of 16km by the lake. A lovely morning once the fog had lifted.

This foggy morning Steve ran 12 x 1 minute efforts, 1 minute recovery. Splits: 3:13/km,3:23/km,3:25/km,3:18/km,3:22/km,3:14/km,3:12/km,3:20/km,3:21/km,3:27/km. Recovery jog around 5:00/km. I ran a steady 20km on forest trails. Weather for the Sunday Half Marathon still looks good, cold to cool with light winds. I'll minimise the running next 2 days to freshen up little, 10-15km each day.

Another minus 3 degrees in the morning with a fog that didn't lift until just before lunch. I ran after lunch 20km on undulating forest trails including 5 x 800m intervals with 1 minute jog recovery. I may do some 1 minute intervals on Thursday if I am feeling good. Easy running on Friday and Saturday. Half Marathon on Sunday morning.

A freezing minus 4 degrees to start the day. Steve ran 5 x 3 minute efforts with 1 minute jog recovery. Splits: 3:34,3:35,3:35,3:30,3:32. One of Steve's better sets of this type, benefit of his set of 1 minute intervals a few days ago. I was up early commuting to work on foot. The run was pleasant, the bike not so much, freezing cold on the fingers from the descent down to the lake. I'll have to do a re-think on mornings this cold or get some snow gloves.

Recovery run today on forest trails, very chilly with some wind about. Next two mornings expected to be minus 3 degrees. It's looking ideal for the half marathon on Sunday with minus 1 degree and light winds, much the same as in 2019, the last time the event was held. It will be my third running of the event the first was way back in 1989 (some crazy fast early splits that day chasing Pat Carroll). I'll be as relaxed as I was back then, being in full training and looking for a running adventure. Today is the end of week four in this base training block. Last four weeks were 112km,109km,132km and 123km.

A frosty minus 5 degrees made it easy to get out of bed late. Mid-morning I ran on forest trails through the arboretum for 17km. It was sunny, light but very cold winds. A nice day if shelter from the wind could be found in full sun with a hot coffee to keep the fingers warm...I found it! Tomorrow I'll tick over my fourth week of high volume(122km this week). I have a half marathon to race next Sunday. Light on intervals this week and not much volume on Friday and Saturday to lighten the load a little.

Cold and very windy for Parkrun Coombs. The wind gusting to 44kph at 8am making things difficult out to the 2.5km turn and with a whopping tail wind coming home. Being well warmed up I was able to wear just a singlet and shorts. I decided to get out there hard and let nobody sit on my tail knowing things would be much easier on the way back. Splits(500m): 1:38,1:49,1:46,1:45,1:44,1:51(dead turn);1:45,1:42,1:53(dead turn),1:44. After Parkrun I was off to Stromlo XC Circuits for a group set of 2000m,1500m,1000m,500m. Just as windy out there. We have been training for a half marathon to be held next Sunday over the last month. Steve ran 10 x 1 minute efforts with 1 minute recovery on an undulating course, the fastest effort being 3:25/km.

A scheduled recovery run of 11km today as it's Friday and a chance to rest a little and adapt to this training. I'll see how I feel on Saturday morning at Parkrun and run according to that. It will be windy with snow on the alps south of here. Sunday morning very cold, minus 5 degrees expected. I will sleep in.

Weather turned nice again on Wednesday. 22km on forest trails plus 16km bike commute. No running on Thursday morning, late night at a party, afternoon undulating trails run instead of 11km including 5 x 800m efforts with 1 minute jog recovery. A series of minus degree mornings starting on Sunday. Steve ran a 30 minute tempo run. Splits: 10 minute warm up 4:42/km, 2:30 4:00/km, 5:00 3:34/km, 2:30 3:50/km, 10:00 4:07/km.

Tuesday morning set for Steve of 5 x 3 minute efforts, 1 minute recovery. Splits: 3:36/km,3:39/km,3:36/km,3:35/km,3:40/km. I ran 22km on muddy forest trails including 14 x 1 minute hard, 1 minute easy. MTB commute of 16km, caught in a rain squall, completely saturated in 5 minutes. The rain has mostly stopped for this week. We should get some regular minus degree frosty mornings in the next week and onwards.

Weather turning like winter again this week. Meaningful sessions will be difficult until the weekend. Today 22km of running on forest trails, 16km of MTB to work and return. Today is the end of week 3 in this base building phase. Last 3 weeks were 112km, 109km, 132km this week of running only. This is the best I've felt since mid-March. Racing Shoes 1979-1989: Adidas Marathon 80 ; Nike Waffle Racer ; Puma Supersonic ; Asics(Tiger)G9 ; Nike Air Mariah x 2