Secret Blog for Killing Track and Parkrun PBs

I Used to be a local at the Surveyor General in Berrima for a few months in the 1980s. It's good to be back here again on New Year's Eve, my first here since 2006. Tomorrow morning Parkrun Shellharbour, just 53 minutes drive away. Happy New Year.

Hot and sunny morning at Stromlo XC circuits for a set of 4 x 500m, 500m jog recovery. Splits: 1:31,1:28,1:27,1:24. 8km for the morning, an easy 10km in the early evening. Parkrun on Saturday morning, venue still to be decided. Happy New Year:-)

Morning run mostly on Forest Trails of 18km including an ascent of Dairy Farmers Summit. Weather warm, light winds, not a cloud. Hardly anyone about with many at the coast, unlucky ones at work.

Morning time trial of 5000m in 16:38. Weather similar to yesterday although not as cold, wind from the east a little stronger. Still very nice weather for running. I worked hard in the early kilometres, suffered near the end. Splits(500m): 1:37,1:38,1:41,1:36,1:37,1:41,1:36,1:43,1:45,1:40=16:38.8 The time very similar to a couple of months ago after going through the same process of leg speed intervals, short time trial, 5000m time trial on consecutive days. It works for me. Next hard effort on Saturday at Parkrun.

Pre-dawn session with Steve of 11km that included a 2000m time trial in 6:40. Weather cool, light winds, perfect weather for running. Our presence moved the many kangaroos off the bitumen criterium track. My splits(500m): 1:41,1:39,1:41,1:37. Steve ran 6:51. Splits: 1:46,1:42,1:42,1:41. Next hard effort on Wednesday or Thursday, a 5000m time trial with a goal of 16 minutes something.

Early morning set with Steve at Stromlo XC circuits of 5 x 500m, 500m jog recovery. Weather cool, wind from the south east, cloudy. We had trouble with the animals on the circuit (kangaroos...some fighting),ducks. That mean't slowing or completely stopping at times. Our aim was to get one very fast effort done given the obstacles and we got two. Slowest was 3:22/km, fastest 2:50/km (final effort). Next set on Tuesday including a short time trial.

Sunday morning run from home and through the Arboretum on forest trails. Along the way I discovered a new bitumen road to the cork oak plantation has been completed along with a car park. The weather similar to yesterday with morning cloud burning off quickly to a sticky humid sun. I felt good throughout and didn't see a single runner. It's now a month until my 60th birthday and when I can really get excited about setting some new age and age graded records in Parkrun and on track and road. This week the volume begins to increase to over 150km on one week in this month and with all the sessions included. I expect to be in great form throughout February. Yesterday I went within 0.04% of breaking my own age graded record on the Parkrun Burley Griffin course, a sign of my good form already. Sessions this week will continue as Monday short XC intervals, Tuesday or Wednesday a short Time Trial, Wednesday or Thursday a 5000m time trial, Saturday Parkrun at Burley Griffin again. Pho

Christmas morning at Parkrun Burley Griffin in 17:12, 3rd. Weather cool and cloudy to start but burnt off mid-run making it sunny, hot and sticky. Splits(500m):1:42,1:43,1:48,1:49,1:50(dead turn),2:06,1:38,1:10,1:52,1:30. Course mostly up on the way out, mostly down coming home. I'll most likely run this course again next week. A tough course made faster by usually tough competition. I was racing three aged in their 20s today. I also spent the first 500m+ chasing Louise being towed by her dog (I could not keep up). Steve ran Parkrun Tuggeranong, 3rd in 18:03. Today's run compares well with the 17:15 I ran on Wednesday at Stromlo on the criterium track. With the right sessions I should be able to get back into the 16 minutes something this week.

Morning jog up Mount Painter and back with Milli the Border Collie...she was very excited to be out there. After dropping her back home a 10km run down to the lake including 4 x 400m efforts with less than 30 seconds jog recovery. The set not done at full pace, just keeping everything ticking over. On Saturday Parkrun. It's holiday time now, I am very excited for what 2022 will bring.

Morning 1500m time trial in 4:56.5 for Steve. Splits: 1;34.9,1:41.6,1:40. I did an easy work running commute of 17km in the morning. Some easy 50 metre strides on grass in the afternoon. Next hard effort at Parkrun on Christmas Day.

Pre-dawn 5km time trial at Stromlo criterium track in 17:15. Splits(500m):1:42,1:42,1:42,1:41,1:46,1:43,1:47,1:42,1:45,1:40. Wind picked up heading south after 2km. Otherwise nice weather for running.

Morning set at Stromlo XC circuits of 4 x 800m efforts with 200m jog recovery. Weather cool, mostly sunny, light winds. Most places quiet today, many coffee shops and my sushi takeaway are closed. Many Canberrans will be heading to the coast for Christmas if they haven't left already. I'll get back there very soon, probably in between Christmas and New Year. This morning Steve ran 4 x 500m efforts (plus a warm up effort)by the lake on bike path. Splits: 1:30,1:30,1:28,1:26. In the afternoon a steady 10km run on bike path, then through Stromlo to home. The grass is fresh cut, looking nice.

Monday session at Stromlo XC circuits of 4 X 500m with 500m recovery. Splits 1:48,1:31,1:27,1:23. Sunny and windy out there, track soft after weekend thunderstorms. Next set on Tuesday 800m efforts with 200m recovery. Thursday a short time trial. Saturday Xmas Day Parkrun.

Morning run along the coast of 14km. Thunderstorms last night put on a show. Milli the Border Collie escaped the RAV4 by jumping out the back hatch and taking the mosquito net with her. I woke up to her whimpering when she couldn't jump back in. I will do an easy run this afternoon when I get home.

Morning after the runners party Parkrun at Coombs. It was hot, no wind and a very festive morning being the final event in 2021 for Coombs organisers. I was lacking sleep and energy out there. Wearing six year old trainers didn't help either. Splits(500m)1:39,1:48,1:43,1:41,1:46,1:55,1:52,1:47,1:54,1:45. Straight after the run drive to the coast. Steve ran Parkrun Tuggeraning in 18:09 with roughly even splits out and back.

Morning run to work and return after work, I haven't done this in months. Great morning for it, cool and cloudy, balloons in the sky, rowers on the lake. There aren't many free hours today with much to do and a runners party to follow. I needed to get the running in before that. Next hard effort at Parkrun.

Less than four months until Australian Masters Athletics Championships are due to be held in Brisbane commencing on 1st April with a 5000m ; 2nd April 8000m XC ; 3rd April 1500m ; 4th April 10000m. I have now booked a hotel and will drive up along the coast. The championships will be my first major peak for 2022 with a short gap to another peak in June/July for the World Masters Athletics Championships in Tampere, Finland. Racing on track will commence in a month. Direct Preparation for the championships has progressed with key training sets showing good form already, still under high volume training of 120-130km/week. Today Steve ran an early morning time trial over 1500m in the 4:50s/km on local bike path by the lake. Weather cool with light winds. I got out there later for my 1500m time trial at Stromlo. The grass track damp from thunderstorms last evening and very steamy. My Splits(500m) 1:37,1:40,1:34 which is exactly how I prefer to construct my race. Next hard effort at Parkrun

Afternoon recovery run of 17km, broken in two as I took shelter from a thunderstorm. On Thursday a short time trial. Friday a runners Christmas Party. Saturday Parkrun then off to the coast.

Pre-dawn set with Steve of 4 X 800m with 200m jog recovery. Weather cool, lots of dew on the grass, saturated shoes. My splits through 500m 1:36,1:35,1:35,1:36. Final 300m 54 seconds reducing to 51 seconds on the final effort. It's our toughest set for the week. Final 800m fully lactic. Next set on Thursday, a short time trial.

Monday morning set for Steve of 4 x 500m, his fastest set of this type in a long time. Splits: 1:29,1:29,1:28,1:26. I had to wait until later to run an identical set. Splits: 1:36,1:29,1:26,1:24. A long warm down,17km for the day. This Saturday will be the final Parkrun Coombs for 2021. Organisers are having Christmas Day and New Years Day off. I'll get to run on some of my favourite Canberra courses on those days or mybe a different venue. This week I'll see f I can find some great form again with some short speed sessions, time trials, an easier day on Friday followed by Parkrun Coombs on Saturday.

Cool, sunny morning run of 25km down to the lake and back.Great to be out there. I had an Australian Masters Athletics Half Marathon medal and such dropped in after the run while I was picking raspberries in the garden. It was my 33rd Australian Championships win. Next set on Monday, short XC intervals. Everything seems to be winding down for the Christmas break. Many people heading for the coast.

Similar strong winds as last week at Parkrun Coombs. Tailwind out, headwind back. I didn't have anyone to chase this week, I could do my own thing. Fast to the first dead turn, solid into the wind on the way home. Splits(500m):1:39, 1:42,1:41,1:37,1:44(dead turn),1:53,1:49,1:46,(dead turn),1:52,1:41=1734. No running at Stromlo after, grass closed.Gabe also at Parkrun 25minutes.