Secret Blog for Killing Track and Parkrun PBs

Steve this morning ran a 2000m time trial as part of his preparation for a 5000m later this week. Keith on his local road ran 10 X 100m Hills. I ran 17km including 4 X 500m with 500m recovery. Splits: 3:02/km,2:56,2:52,2:46. Remaining sessions this week are 2000m time trial, 500m strides, 5000m time trial to be done on consecutive days. With my 2nd Covid jab on Friday afternoon finding a good slot for the 5000m will take precedence.  

Foggy Monday morning, cold (+ 5 degrees), no wind, perfect fast running weather for me. The Stromlo criterium track was damp, not saturated after more overnight rain. There were no kangaroos or bikes (I was lucky with the timing). Goal for the 2000m was 6:30ish. I was able to see my watch giving 500m splits, lots of positive reinforcement today. Splits: 1:37.36,1:38.96,1:34.98,1:34.52=6:26.43. I should be able to take some of that speed to my next 5000m time trial. After the run a long warm down, 17km for the day, 125km for the week and for the last 5 weeks which ends week 19 of this 6 month base training block. Training for the remainder of the week will be another 2000m time trial, 2 short interval sets followed by another 5000m time trial. I am getting my 2nd Covid jab on Friday so it will be before then as I expect not to feel good for a couple of days.

Sunday morning run of 21.1km on Forest Trails through the arboretum. A few showers, cool, no wind, nice for running. This week a mix of short interval sessions and a couple of 2000m time trials aiming  for 6:30ish.

Early morning (6am) Not Parkrun 5km at Stromlo in 17:02. Weather cool, cloudy, no wind, some drizzle that stopped just after my warm up. The slippery track and number of kangaroos enjoying succulent wet grass on the side of the bitumen is the only thing to complain about. Great weather for running otherwise. Splits(500m):1:41.6,1:40.6,1:44.3,1:39.4,1:43.0,1:44.7,1:42.2,1:46.3,1:41.6,1:38.3=17:02 I only looked at my watch just once at the 2nd last of five tight turns on the run (1:46.3,very slow). I knew that slippery turn was slow throughout with 3 kangaroos sitting on the inside corner and having to give them space. All up 9km for the morning. Another 11km on grass later in the morning including 4 x 800m, 200m walk recovery (2:53,2:43,2:39,2:30). Long run Sunday morning. Steve also found the course wet at Not Parkrun Tuggeranong, 18:17 in slippery conditions. Keith ran a 5 minute Time trial covering 1430 metres.

Cold and cloudy, nice running weather on Forest Trails, just 9km. Resting up a little for Not Parkrun 5km on Saturday morning.

Lovely day for running after minus 2 degrees overnight. Too cold for a decent 5km time trial. I did a session at lunch instead at Stromlo of 4 x 800m efforts, 200m recovery. Splits: 2:42.8,2:32.9,2:29.5,2:24.4 . A positive set for me. When I get all efforts around 2:24 I'll be ready for a great 5000m. Steve ran 4 x 500m efforts earlier in the morning, still freezing at minus 1 degree. Splits: 1:31,1:32,1:31,1:30. Another quick set, very consistent at that pace. I'll try again for a 5km time trial on Friday morning, predicted at +1 degree. An easy 10km today to warm down from the session. 17km for the day, 134km this week.

Morning sessions after yesterday's deluge, still windy. I ran at Stromlo XC circuits, less wet than expected. The set 6 x 500m efforts with 500m jog recovery, incorporated in a 17km run. Splits: 3:30/km,3:12,3:08,3:08,2:58,2:56. I am ready for another 5km time trial as early as tomorrow. The weather should be good in the mornings through the weekend. It just depends on how much sleep I get. Steve ran 10 x 1 minute efforts with 1 minute recovery. Splits: 3:17/km,3:35,3:15,3:09,3:09,3:20,3:26,3:21,3:38,3:19. Much of the running was into the wind. Keith ran 4 x 3 minute efforts with 90 seconds jog recovery on an undulating gravel road, also windy.Splits:3:32/km,3:53,3:54,3:45.

Lots of rain over the last day, still raining at times and windy. The run a bare minimum to keep the legs ticking over. Mid-run included a set of 10 X 1 minutes with 1 minute recovery. Today was my first swooping from the Stromlo Magpie family. They have been drawing blood since 2007 and relocated many times. Today only a small amount of blood above the right ear. Keith has a special helmet for protection, I'll do my best to avoid them until late November. This image from 23rd September 2014.

Morning recovery run on Forest Trails of 17km. Rain expected late morning. Today completes week 18 of this 6 month base training block, 130km this week. The week ahead will be wet at times. I expect Stromlo XC circuits to be staurated in the next 48 hours. I will aim for 2-3 short interval sets this week with a 5km time trial on Saturday morning.

Minus 1 degree, light winds at Stromlo for another 5km time trial. I didn't sleep well, started later than I have been. Very happy with 16:45, 2 seconds faster than my recent PB on the course set 5 days ago, not so far off the 16:31 I did on the course in May 2020. Splits(500m): 142.6,139.3,141.7,139.0,142.9,139.0,143.8,139.9,140.7,137.1=16:45. After the time trial a 16km recovery run in the forest.

Saturday morning set at Stromlo XC circuits of 5 X 3 minute efforts, 1 minute jog recovery. Steve ran on the Parkrun Tuggeranong course 5km in 18:09. Splits even paced out and back. Keith ran a set of long Intervals.5 minutes or 1300m @ 3:53/km, 4' 1070m @ 401 pace, 3' 770m @ 353 pace, 2' 510m at 355 pace, 1' 230m @ 407 pace.

Afternoon recovery run on forest trails of 17km. Being after lunch it was windy and warm, nice to be out there. It looks like being windy on Saturday morning too. I'll move Not Parkrun 5km time trial to Sunday when conditions should be better. Saturday easy running and a short fartlek session.

Minus 3 degrees with some wind for this pre-dawn Not Parkrun 5km time trial in 17:04. Very similar weather to a previous effort of 17:01. The 3 second difference shows up in the splits, with alternate directions wind affected fast and slow, especially in the final 500m today. I couldn't see my watch in the dark, no splits. I did know the slow direction was very cold on the skin. Neither of those times compare to the 16:47 on the previous attempt done a couple of days ago in weather 6 degrees warmer (+3 degrees) and no wind. Optimal running weather is around 6-12 degrees for me. On Friday a recovery run in the forest, Saturday 5km TT, Sunday long run, Monday to Friday fitting in 2-3 short interval sessions at Stromlo XC circuits after the sun is up. Splits(500m):1:43,1:40,1:40,1:40,1:40,1:40,1:43,1:39,1:43,1:36=16:47 (+3degrees)Saturday Splits(500m):1:45,1:42,1:41,1:42,1:42,1:40,1:44,1:41,1:43,1:36=17:01 (-4degrees)Tuesday Splits(500m):1:45,1:39,1:43,1:38,1:45,1:41,1:44,1:43,1:43...

Late morning recovery run on forest trails of 17km, finishing off with 2 x 500m strides on grass Splits: 3:10/km,2:50/km. Thursday and Friday mornings look good for another 5000m time trial before some bad weather rolls in. From next week I'll scale back the 5000m time trials to one per week (in place of Parkrun until that opens up again). A typical pre-track season structured training block will commence.

Cold(+3 degrees) pre-dawn 5000m at Stromlo criterium circuit in 16:47. Darker than my previous 5000m attmept, I couldn't see my watch for splits so just ran at my maximum effort. I had a better warm up than last run having to hurry the kangaroos off the circuit onto the grass. Splits (500m):143.6,140.0,140.1,140.2,140.9,140.0,143.2,139.2,143.4,136.9=16:47.5 .That's my fastest 5000m since 19th May 2020 on the same circuit in 16:31, when done with Steve. Both runs were un-tapered off high volume (126km/week in 2020, 132km/week today. I'm still missing some leg speed I would have in track season. I'll continue to do some short interval sessions and have another 5000m time trial when the weather is ideal again. Steve this morning ran 4 X 500m. Splits: 1:28,1:29,1:27,1:27, possibly his fastest set of this type.

Monday strides session at Stromlo XC circuits of 5 x 500m strides with 500m jog recovery. Pace moderate to begin, building up to under 3 minutes/km on the final effort. Splits:3:26/km,3:14/km,3:08/km,3:00/km,2:50/km. Next set on Tuesday morning. Weather looks ideal for another 5000m effort with an aim to run 16 minutes something. Today completes week 17 of this six month base training block. 131km this week.

Woke to a pea soup fog, delayed the run of 21.1km on Forest Trails for an hour. The fog lifted around 10am, just before I finished. This week short interval days alternating with 5000m time trials in the mornings when conditions are ideal. First goal to run 16something, then another crack at a faster time. One session will be 500m strides for leg speed. The other 800m intervals with 200m recovery. 

Minus 4 degrees and running before dawn at Not Parkrun Stromlo 5km in 17:01. Real Parkrun cancelled in Canberra due to Covid cases and lockdown. Splits(500m):1:45,1:42,1:41,1:42,1:42,1:40,1:44,1:41,1:43,1:36. I wasn't warmed up enough at the start, not possible this morning despite wearing abundant clothes. I used the bitumen criterium track, around 950m per loop plus and extra bit, never flat, less hilly than Parkrun Coombs, faster surface at Stromlo, five slow turns at Stromlo, two dead turns at Coombs. Same effort at both. In May 2020 I ran 16:31 on the criterium track at Stromlo in fog with Steve, also 16:50 two days prior to that (see diary). I'll see what I can do in the next fortnight by adding some more short intervals to my training. A couple of hours later I met Helen on the grass at Stromlo for another 9km including a fartlek session,20km for the day,131km this week. Steve ran a 40 minute tempo run, also in minus 4 degrees. Keith ran a 1500m in 5:11.

Foggy morning run on the forest trails of one hour. I've hit 130km this week due to not having a low volume day on Friday (today). Next hard effort on Saturday, solo at Not Parkrun.

From what I understand Canberra had one case of Covid and Covid detected in waste water, we are in lockdown from 5pm today for a week. Three further cases were announced later in the day within the University. With Stromlo across the road training will be as normal, one hour per day in local area as permitted. Today at Stromlo a 5km fartlek as 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds plus warm up, warm down, 100m strides. This was followed by a 2000m time trial in 6:42. Splits(500m):1:43,1:40,1:41,1:38. Following that a long warm down. Steve in the morning ran 4 x 500m efforts. Splits:1:32,1:30,1:30,1:29 on the bitumen criterium circuit at Stromlo. Keith ran a 20 minute fartlek, similar to my set, Fastest pace for Keith roughly 3:27/km, slowest 4:11/km. I don't expect Parkrun to be on this week. I will do a 5km time trial at Stromlo criterium track in the next couple of days.

I had my first Covid jab last evening. As expected a little sore in the shoulder today, a bit down on energy (lack of sleep). After a lunch time nap out on forest trails for 17km. It was very windy, I used a 1km section sheltered by pine trees out and back to get the job done. I should be right for a mix of short and long XC intervals tomorrow. Also windy where Keith was, he split the day into two 4km runs.

Lovely day again for a run, spring is coming early. Today 17km on forest trails, easy running. I get my first Covid jab this evening. I expect not to be able to run an interval session until Thursday. The session will be short invervals plus a 1000m time trial. Low volume day on Friday. Saturday Parkrun. I'm in good training form, must be a chance of a recent PB on the course again. Volume has been 120km/week. I perform best on 80km/week. This morning Steve ran a fartlek session, choosing a different location as normal. The session: 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds all with equal duration recovery.Keith ran a short interval ladder run of 100m(18),200m(38),300m(56),400m(80),500m(98).

Great weather for running at Stromlo XC circuits, hot enough for no top in August (track was deserted). A set of 5 x 800m efforts with 200m recovery. Splits: 2:47,2:41,2:38,2:35,2:30. A rusty first set of this type, last set on 12th January 2021. It's my go to set for 5000m, I'll see if it works for Parkrun in 2-3 weeks. Next set on Wednesday or Thursday, a mix of short and long intervals.

Late morning run on hilly Forest Trails of 21.1km. It was inspiring watching the Olympic Marathon just prior to stepping out the door. Tomorrow ends week 16 of this base training block with consecutive weeks of 120km. This week three XC interval sessions or short time trials. One session will be 800m intervals with short recovery.

Perfect weather at Parkrun Coombs, cold, no wind, fog breaking to sunshine. Splits(500m): 1:38,1:42,1:41,1:40,1:44,(dead turn,1:50),1:46,1:42,(dead turn,1:49),1:41=17:27,1st. I led start to finish, 2nd almost 2 minutes back. Immediately following Parkrun off to Stromlo for another 12km including a Fartlek session, strides and coffee. Steve ran at Parkrun Tuggeranong with a recent PB of 18:03,2nd. Keith left his watch at home, ran 3 X 1200m on horse track.

Afternoon recovery run of 9km in the forest, sunny with some wind. A quiet day with no track Olympics until the evening sessions on Friday and Saturday. Parkrun tomorrow will get in the way of watching all the Women's Marathon. I'll have to record it. Sunday long run will be after the men's marathon. Plenty of viewing to inspire me.

Just arrived today and well used in the Tokyo Olympics over distances 800m to 5000m is the Nike Air Zoom Victory. As the Nike blurb says 'a snappy underfoot bounce helps propel you to the finish in runs from 800 to 5,000 metres.It's lightweight and breathable in all the right ways, with details celebrating your ability to rise to the toughest of challenges.' I wouldn't know, unlikely to wear them until track season begins in October as an 800m to Mile shoe.