Secret Blog for Killing Track and Parkrun PBs

Morning set for Steve of 4 x 500m efforts with his quickest 1:25 which is up there with his best. Things coming together nicely for Steve at all distances. I ran 17km on forest trails and an extension onto Stromlo XC circuits to take a look at the newly mown grass. Still soft and slow from sand topping and recent rain. I'm looking forward to getting out there on Wednesday morning for a set of 800m efforts with short recovery. 125km this week, my highest volume for a month due to Canberra's wettest November on record.

Morning set at Stromlo XC circuits followed by a longish warm down. The set: 4 x 500m, 500m jog recovery. Splits: 1:42,1:33,1:30,1:25. The track still sandy and slow, much better than it has been for months. Next set on Wednesday, short XC intervals and a short time trial.

Sunday morning run of 25km to the lake and back. Weather cloudy, windy, no rain, a few trees lying on the bike path, the river is still in flood. This week 128km, my biggest week since late August. It only happened due to rain stopping some speed sessions, replacing them with longer runs. Next set on Monday, short XC intervals. I'll aim to fit in two short interval sets and a time trial by Parkun on Saturday.

Cool, very windy, some drizzle at Parkrun after more rain overnight. At Coombs it was mostly a tailwind out, headwind home...the reverse I believe at Tuggeranong. I got out to the halfway turn fast and fought the wind coming home. My splits(500m):1:36,1:43,1:42,1:38,1:49,(dead turn)1:57,1:52,1:51,(dead turn)1:56,1:43. Steve had another great run, closing in on his course PB. Steve splits(1km):3:40,3:37,3:40,3:39,3:21. There was almost nobody at Stromlo this morning, our group session and coffee crowd slept in.

Morning run of 17km along the river watching the flood waters. The low lying road to the north is flooded. Weather cloudy with some showers, more rain on the way. Stromlo I expect to be closed for the weekend. My local Parkrun course is dry. ACT Masters track meet last evening was cancelled. Next hard effort at Parkrun tomorrow morning.

Steve ran a 1500m time trial this morning in 4:52.9. Splits(500m)1:34,1:39,1:38. Weather extremely humid after overnight rain and the sun poking through. A few puddles about as well. I ran 17km steady running to the lake and return. Next hard effort on Saturday at Parkrun. More rain expected, it should clear by Saturday. Last evening I scoped flights and cars for a trip to Europe, all looks reasonable. Flights with my usual carrier weren't listed with return flights until recently, I have to get my head around some small changes and logistics. My friend Bob will be returning from Italy on the weekend after having spent a few months there. I'd like to hear his stories.

Rain on the way, I was up early enough to avoid it and run a solid session. The 12km set all on undulating bike path including 5km in 17:27 mid-run. Splits(500m) 1:44,1:42,1:43,1:46,1:46,1:53,1:47,1:45,1:37,1:46.

Morning sessions at Stromlo XC circuits. Track still soft, slow and sandy. Wind from the south east. I ran a 1500m time trial in 4:45 (1:30,1:41,1:33) with a 10km warm down on forest trails. Steve had earlier run a set of 3 x 800m with 200m recovery (2:42,2:39,2:42). Lots of rain expected over the next 3 days, next hard effort will be Parkrun on Saturday unless I can squeeze something in between the weather.

Morning set at Stromlo XC circuits of 5 X 500m efforts, 500m jog recovery. Splits: 1:47,1:34,1:34,1:30,1:28. Weather cool, cloudy, running against wind from the south. Grass is starting to look ok again after recent rain. Surface still soft and slow, lightly covered with sand. Next set on Tuesday, a short time trial. This week only 100km after a day off nursing the ankle injury (which is ok when taped).

Cloudy, drizzle, light winds for a half marathon by the lake. Not many people out there, I did spot a few running triathletes and leisurely bike riders. Next set on Monday morning, short XC intervals.

Cool and cloudy no wind at Parkrun Coombs, perfect for running. Steve ran a course PB of 18:10, 2nd. I was on marshalling duties at the half way turn taking photos and cheering on. After Parkrun off to Stromlo for a set of 3 X 1000m. Splits 3:24,3:16,3:08. 

Long morning run including a set of 5 x 500m efforts with 500m jog recovery at Stromlo XC circuits prior to getting out on the bitumen. Splits: 1:53,1:44,1:40,1:34,1:29. The surface is still covered in sand. The set and long run was done in training shoes. The ankle injury has settled down. I am taping on all runs as a precaution. Lots of rain expected again for a few days. I am marshalling at Parkrun on Saturday. On Sunday a repeat of today's set and long run.

Cool and sunny at Stromlo XC circuits for Steve who ran a set of 3 x 800m efforts with 200m recovery. Splits: 2:43,2:42,2:39. The surface was laid with sand a couple of days ago, it is very slow to run on at present. Weekend rain will wash it into the surface. It should be fast again in a couple of weeks. I ran from home an easy 17km, mostly on bike path. I am marshalling at Parkrun this Saturday. I expect to resume structured training again on Sunday.

An unplanned rest Day. I clipped a rock during a jog last evening, found myself sprawled on the ground. No real damage I hope, just abrasions on hands and left hip. Main concern is my left ankle which I injured badly in 2011 losing the piece of grissle that held my peroneal tendon in place. Back then I taped it up for a year allowing scar tissue to grow around it. I taped it up last night and will test it tomorrow morning. It should be ok.

Sunny, cool morning session at Stromlo XC circuits of 4 x 500m with 500m recovery, my first set in a week. I started slow, just getting into it, then a truck tipping sand over the track slowed things down. Splits: 1:50,1:29:1:28,1:36,1:35. After the set an 11km warm down. Steve ran 6 x 200m efforts. Splits:32,32,31,31,29,31. Good speed for his first very short interval set. Next set for me a short time trial.

From a previous post 10 weeks ago, comments in []: ""Where am I at now? After training for 20 weeks [now 30 weeks] at 120km/week average, I have a great base to work from. I will have to keep that ticking along for another 4 months or so [4 months from now]. I think I am already close to challenging for records 3000m and above [I am]. For distances 800m to One Mile I will need to start developing strength, power, leg speed and speed endurance. I will start that from Monday by incorporating extra 100-500 metre strides plus strength hills and power hills into the training week. Also more upper body and core exercises.[I did all of that]. Track racing won't start until October in Canberra. If that is postponed (likely)[it was] I can always continue time trials on my own [I did, posting nine 16 minute-something 5000m time trials, fastest 16:38][Track season was delayed with only 2 suitable events scheduled in 2021, one of those washed out a few days ago]. I pulled the pin on

Cold and very windy as a cold front passes through bringing snow to the mountains again. I delayed the planned speed session for a day and ran 17km in the sheltered pine forest. Next set tomorrow morning, short XC intervals.

Both Steve and myself ran a half marathon from our homes, both included the lake on bike path, Steve before a coffee, after a coffee for myself...then another one after the run. Weather cloudy, cold, very windy, the rain has mostly gone. Next set on Monday morning, short XC Intervals.

Cool, muddy and wet for Parkrun Coombs first event since August. It was great to be there again. I had Daniel and Steve for company early. I pushed hard on the hills to get clear. It wasn't easy, treacherous in parts of the course at pace.

Heavy rain continuing in Canberra. I made a good decision to skip track last evening and run my own time trial. It was raining all night and into today. I did the bare minimum this morning during a brief lull and ran 5km on bike path. A good excuse to take a rest day. If Parkrun is on tomorrow I will run then. Otherwise I'll wait for a break in the weather. 

Lunch time recovery run of 17km. Weather warm, sunny, rain on the way. If it's not too wet Parkrun on Saturday.

With a deluge expected to continue in coming days (and a light session this morning) I got out again in the afternoon for a 5000m time trial in 16:40. Splits(500m):1:41,1:35,1:38,1:34,1:39,1:41,1:40,1:43,1:45,1:40. I was too quick through 2km, suffered next 3km. Having done that run today, no racing on Thursday evening, it will most likely be a washout anyway. Another reason for the time trial was news Parkrun is back on Saturday if it is not also a washout. If that wasn't enough good news the World Masters Athletics Championships Schedule has been released. My schedule would be 30th June Cross country ; 2nd July 5000m track ; 5th July 1500m heat ; 7th July 1500m final ; and if I am not done 8th July 10km road. That schedule would allow me to get back to Paris in time to see some of Tour de France cycling.

Morning sessions at Stromlo XC circuits for Steve and myself, both at different times. I ran a Fartlek starting at 1000m with random intervals 100m to 300m, all with short recovery. Steve ran 3 X 800m with 200m recovery. Splits 2:46,2:44,2:40. A grey, wet at times morning, not while either of us were running.

Morning set at Stromlo of 4 X 800m in 2:34 with 200m jog recovery. Weather cloudy, no wind, overnight few on already wet grass. An afternoon recovery run on Forest Trails to loosen up. ACT Masters have left the 3000m/5000m on the program for this Thursday after rain cancelled the previous week. Weather for Thursday is rain in the evening. I'll prepare for the event, if looking like another washout I will run a 5000m time trial.

Morning set at Stromlo XC circuits of 6 x 200m strides with 200m jog back recovery. I ran on a flattish section dry from recent rain, conveniently just across the road. After the set a 14km warm down on forest trails. On Tuesday morning (if the rain stays away) a set of 4 x 800m efforts with 200m jog recovery. This week 122km, my 29th week of the base building training block. I've dusted of the spikes and ready to race this week if things go to plan.

Morning 20km run on bike path by the lake and river in steamy conditions. The rain has paused for a few hours bringing common Canberra turtles out of there hiding holes. I rescued one from the road, saw a friend taking a photo of another on the bike path. Not my photo, same type of turtle on both sightings.

Soggy under foot at Stromlo XC circuits for a set of 6,5,4,3,2,1 minute efforts with 1 minute jog recovery on the undulating 2.5km loop. I had Jason for company out there. Pace 3:40/km-3:00/km. Steve ran 10 X 1 minute intervals, 1 minute recovery on bike path, a better choice of surface. Pace 3:18/km-3:06/km. On Sunday a long recovery run. On Thursday a 3000m/5000m track race is scheduled with Australian Masters Athletics. Last Thursday their first meet was cancelled due to rain. The weather doesn't look good for this Thursday either. With La Niña settling in it looks like a continuation of the warm, wet weather we have had for months. That's a much better outcome than bushfires. If the weather holds out and ACT Masters don't replace the 3000m/5000m with a Mickey Mouse event on the night I'll get my first track race done for the season. If things don't go as planned I'll run another time trial on my own.  

Wet morning run on bike path along the lake and river. Mid-run a set of 4 X 800m with 200m jog recovery. I expect Stromlo XC circuits will be closed for the weekend due to rain.