Secret Blog for Killing Track and Parkrun PBs

Morning set at Stromlo XC circuits of 4x500m,500m recovery. Weather cloudy, extremely humid, no wind, grass wet from overnight storms. Splits:1:32:1:27:1:25,1:25. Steve ran the same set untimed.

I've now completed my 40th week of base training with 131km run in the last 7 days. I completed my first track race over 1500m (time trial, I was on my own lapping runners) and I was as fast as I ran in my last Australian Masters Championships in 2019 as a young M55. I missed out on breaking my first track record on Thursday (my birthday) by 1.1 second. Not unexpected I was a bit rusty. Parkrun went well on Saturday under testing conditions. The 1500m run added some fluency to the Parkrun. I felt great until we lost the slight cooling headwind at the turn. I set a new age record for the course as a 60 year old racing a 20s yo and 30s yo and very close to my own age graded record. What's missing is some race specific track sessions at 3:10/km and better all the way down to 300m and 200m repetitions. I won't leave my base training until I taper 10 days before for Australian Masters Athletics Championships in Brisbane commencing on April 1st. I'll be selective with my tr

Morning run on forest trails through the Arboretum to the river and return. 100% humidity again, I started to cramp in the thought near the end, lost 1.3kg of fluid. Next set on Monday, short xc intervals. Tuesday 800m xc intervals.

Hot, 100% humidity, cloudy, no wind at Parkrun Coombs. Running were many top runners including young Daniel. I held him until half way, then he skipped away. My splits:(500m):1:40,1:44,1:40,1:38,1:42,1:50,1:47,1:42,1:53,1:46. My run just 5 seconds slower than a week ago in much worse conditions today. I was up on the splits until the final 500m today, backing off when I knew I had 2nd place in the bag. Steve ran 18:22, suffering in the conditions like everyone else. Steve splits: 3:33,3:42,3:47,3:37,3:33. Post run warm down jog at Stromlo followed by an extended coffee chin wag with running friends.

Morning run down to the Arboretum and up to the summit of Dairy Farmers Hill. I took in the views and retraced my steps home. 17km all up. Before lunch I submitted my resignation at work. In a couple of weeks I'll be officially a retiree. Next hard effort at Parkrun. Rain expected overnight and into the weekend. I am hoping it will be clear for Parkrun. Video of final 100m from 1500m last night.

I started my 60th birthday celebrations with an 8.5km run on Forest Trails with running friends followed by a light breakfast (Forest berries, muesli, croissant, champagne and orange juice and coffee). I rested for much of the day including a nap with the dog and watching women's test cricket on tv. It is a hot, sunny day with light winds. Next was ACT Masters track running a 1500m in 4:45.00 (1.1 second slower than M60 club record set in Melbourne in 1987, I didn't factor in the headwind in home straight) plus warm up and warm down. Earlier Steve ran a 1500m time trial on bike path in just under 5 minutes. He encountered a fatal traffic accident which was a roped off crime scene. Finally for me a light dinner, Death in Paradise Christmas special again, champagne and cheesecake. A lovely day:-) Next hard effort at Parkrun where I'll aim to set a new age record and upgrade my age graded% on my local course. I have held it since their very first event in 2018.

Cloudy and cool morning run of 19km on Forest Trails through the Arboretum and back. In the afternoon a short jog including 2 X 100m, 2 X 200m strides at Stromlo, 23 km for the day. Next effort on Thursday, a 1500m on track.

Pre-dawn set with Steve at Stromlo XC circuits of 4 X 800m, 200m recovery. Weather warm and humid, light breeze, no animals on the grass. We put together another top set. Splits through 500m 1:38,1:34,1:34,1:33. Closing 300m on the final effort 50 seconds, the quickest I have run this summer for the set. Next effort on Thursday evening, a low key 1500m flush out the legs run. Weather will be warm to hot with a possibility of rain or thunderstorms, it's always windy at 6pm start. All the best conditions are late in the evening. I'll restrict myself to that time in future weeks with longer races over 3000m to 10000m.

Pre-dawn run on bike path followed by 4 X 500m leg speed intervals at Stromlo XC Circuits with long warm down starting at 3:04/km working down to 2:46/km. 17km for the day. Splits:1:32,1:28,1:24,1:23. Next set on Tuesday 800m XC Intervals with 200m recovery.

Morning session at Stromlo XC circuits of 5 X 300m with 90 seconds recovery. Splits:3:13/km,3:09/km,2:55/km,3:01/km,2:52/km. Cross wind on a flat 300m stretch running both directions in light trainers. I'll complete a variety of sets this week with the same 1500m focus while still maintaining volume with a long warm down post session (today 15km).

Parkrun Coombs 17:26 1st. Weather warm, not a cloud, light winds. About as good as it gets in summer. Splits(500m):1:37,1:43,1:39,1:36,1:42,(dead turn,1:51),1:48,1:46,(dead turn,1:52),1:42. Just 6 seconds slower than my PB on this version of the course, my fastest time since July, starting to find top form again. Steve ran a 2km time trial in 6:45, a PB for Steve on his local course. His splits:1:33,1:41,1:46,1:44. This week all about prepping for 1500m races on track in the next month. A step up with intensity and remaining injury free. Gabe also ran Parkrun Coombs today. Milli the Border collie enjoyed coffee after in a new environment.

Morning run of 17km including a 1500m tempo effort in 4:56. Splits(500m): 1:40,1:37,1:39. Remainder of morning spent in the garden. Next effort at Parkrun on Saturday. On Monday I'll start preparing for some low key 1500m races on track in coming weeks.

Cold and windy morning for Steve at Stromlo XC circuits of 4 X 800m, 200m recovery. Splits: 2:47,2:46,2:44,2:41. Course was long due to ropes on inside and dodging kangaroos. Similar conditions on the coast where I did the same set. Highlight was a basking seal near the boardwalk by the estuary.

Another road trip to the coast, a 20km run down the coast and back  very windy with a mix of sun and clouds. I plan to do a couple of sessions down here, Parkrun back home on Saturday.

Morning session for Steve of 4 X 500m. Splits: 1:33,1:30,1:27,1:26. I ran the same set at Stromlo later in the day, shortly after a deluge. Splits: 1:36,1:30,1:27,1:22. Final effort the quickest I've run since November 2020.

Morning session at Stromlo of 14km including 10 X 100m + 200m, starting easy, increasing to 3:00/km. Next set on Tuesday morning. This week 132km in total, my biggest volume week since May.

After 39 weeks of base training I am now preparing to race again on track and start breaking some age club records. I'm ready for everything One Mile or more. 800m to 1500m needs some race specific sessions. I need to maintain my base fitness throughout this race period. The main race period is in April coinciding with the Australian Masters Athletics Championships (fingers crossed it goes ahead). I'll continue to run Parkrun throughout also. There will be many course age graded and age records to set in coming years. I turn 60 on the 27th January. Racing Calendar January 27-March 24: (selection of following events) January 27th (1500m low key) ; February 3rd (800m low key) ; February 10th (1500m club Championships or 3000m/5000m late event in good conditions, club record attempt) ; February 17th One Mile (club record attempt) ; February 24th 3000m or 800m (low key) ; March 4th 10000m club championships (target race,club record attempt) ; March 10th 3000m or 800m club champio

Morning run of 25km down to the lake and back. Yesterday's Parkrun flushed out the legs, I was feeling good. Just enough cloud for a solid run, the sun only popped out a few times. Now relaxing, Australian Cycling Championships Road Races on TV all day.

Thunderstorms overnight and drizzle during the run made a slippery course at Parkrun Coombs. I had one lad who wanted to race me which was fun until I got free. Splits(500m):1:38,1:43,1:42,1:39,(dead turn,1:45),1:52,1:49,1:44,(dead turn,1:53),1:44. Steve ran a 3000m time trial in 10:13. Splits:1:39,1:45,1:43,1:43,1:43,1:38.

Morning tempo run or time trial of 2000m in 6:40. Not flat out today but still working hard. Splits(500m): 1:43,1:38,1:42,1:35. Long recovery run, 17km all up. Next hard effort on Saturday at Parkrun.

Pre-dawn set with Steve at Stromlo XC circuits of 4 X 800m, 200m recovery. We had some trouble with the kangaroos who were munching lush grass on the side of the circuit, sometimes racing us in an erratic manner. Final effort splits: 500m 1:33, final 300m 51. Very long warm down to make 20km for the day. Next hard effort probably at Parkrun on Saturday. I may do a short time trial on Friday as I build back up to form after the Covid Booster knocked me about a week ago.

Rain and storms overnight at the coast. The weather had cleared off by morning, not nice enough to make me stay. I drove home through patchy rain. After the unpack at home 17km easy running on forest trails. In the evening into a stiff south easterly wind a set of 5 x 500m, 500m recovery at Stromlo XC circuits. (Splits: 1:46,1:41,1:37,1:30). I am planning another road trip before the end of the month.

Morning run along the coast including a 20 minute Fartlek session. 2 X 90 seconds,4 X 60 seconds, 4 X 30 seconds, 4 X 15 seconds all with same duration recovery. Session followed with an ocean swim and 7km recovery jog. Sea mist early.

Pre-dawn run and session including 5 X 3 minute efforts, 1 minute jog recovery. Weather extremely humid with salty sea mist. Another swim at Bar Beach, 300m. Steve ran the same set back in Canberra.

Today the start of a 5 night road trip to the coast and back. Lunch time run was a swim in the ocean (lots of fish, I was safely behind a shark net) followed by a 17km run on coast trail and beach. Next session on Monday morning along the coast of 5 X  3 minute efforts, 1 minute jog recovery.

Morning session at Stromloo XC circuits of 4 X 800m with 200m recovery. I couldn't get warmed up for Coombs Parkrun (sore back), ran at Stromlo instead with more warm up. Steve 1st at Parkrun Coombs in a new PB 18:08 continuing his great form. After session coffee in celebration of Ruth 250th Parkrun.

Complete rest yesterday (except work in the garden), excessive swelling under the armpit, Covid Booster related. Swelling is now gone, I am still cautious today. A set at Stromlo XC circuits, 13 x 200m, 1 x 400m with very short recovery. Pace very slow increasing to 3:00/km. 7km all up, 10km recovery run in the afternoon. Parkrun on Saturday, I will just have a steady run and include some fartlek type intervals. Sunday long run, then road trip.

This morning Steve rana 1000m effort in 3:17, something to keep the legs ticking over. I am having the usual aches and pains from a Covid Booster. Today another easy day. Friday 500m XC intervals. Saturday Parkrun.

Easy run today very early of 17km. I had my Covid booster yesterday afternoon, a good chance for something not intense. Next set on Thursday morning, some short XC intervals and possibly a short time trial.

Pre-dawn set at Stromlo XC circuits with Steve of 4 X 800m with 200m jog recovery. Weather cool, dew on grass with cloud hugging the east horizon delaying sunrise. Overnight storms with hail softened the lush surface. Splits through 500m:1:37,1:35,1:35,1:35. Fastest 800m was the final effort with a closing 300m of 49 seconds. My quickest set of this type for the season.

Morning set at Stromlo XC circuits of 5 X 500m, 500m jog recovery. Splits: 1:47,1:36,1:31,1:28,1:25. Weather warm, light winds.

Very hot, sunny morning for a 27km run. I tried my best to stay in the shade of cool pines. Next set on Monday morning, short XC intervals, Tuesday 800m XC intervals and a Covid booster jab, Thursday a time trial, Saturday Parkrun.

I spent nine months rebuilding the training and racing base from March after my final track race for the 2020-21 summer. That track race was a 5000m in 16:59.93 where I was paced by Jacob on a rain saturated track. There were no more races for 2021 aside from Parkrun, the odd local event and a couple of half marathon. I trained through it all averaging 117.6km/week for 2021 despite two low volume months in January and February. My biggest month was 150km/week. From August I started to prepare to find racing form again. My local Parkrun is slow on times due to two dead turns on the course and a fair whack of gravel and grass. Parkrun was also Covid cancelled for a period. I started running time trials (usually solo) and sessions on both grass and bitumen at alternate suitable venues. In all I ran 16 x 5000m time trials in the months August to December. 11 of those were 16 minutes something, two of those in 16:38 as my equal fastest for the period. I used the same training preparation as