Secret Blog for Killing Track and Parkrun PBs

Morning 5km run at Stomlo XC circuits including 5 X 100m hill strides. Next stop coffee, then a plane to Brisbane for Australian Masters Athletics Championships.

This morning the final sessions for Steve and myself before the Australian Masters Athletics Championships. Steve ran 2 x 1km on his patch(3:30,3:27). I ran just 1 kilometre (1:36,1:30=3:06) on grass. At lunch today a 6km jog, 10km for the day. Thursday 5km morning run, travel to Brisbane immediately after. We are both in great shape, injury free and looking forward to the championships. Steve just runs the 5000m track on Friday morning. I run 5000m track Friday, 8000m XC Saturday, 1500m track Sunday, 10000m track Monday. All races are around 9am. Weather very warm, possibly humid, a chance of rain.

Windy morning at Stromlo for a short set of 5000m paced intervals as 2 X 1km. I ran on the criterium track, first 500m into the wind, second 500m up hill with both efforts in 3:20.

Morning set at Stromlo XC circuits of 4 X 500m. A mix of 5km pace followed by sub-1500m pace. First time wearing spikes on the grass in months to give a true indication of where I am at. Splits: 1. 3:20/km 2-4. 1:26,1:26,1:24. The set my quickest since late January, 10km for the day, 80km last 7 days. Next set 2 x 1km efforts in a day or two. Steve also completed the set on his local patch. Doing mostly the same training no coincidence we are running into great form, both at the same time. Steve splits: 1:36(mufti),1:29,1:26,1:26. Steve only runs 5000m at the championships.

Morning run of 12km at Stromlo XC circuits including 4 x 100m hill strides. Even my long run gets a haircut this week. Speed sessions will resume on Monday with 5000m and 1500m paced sessions. Weekly volume is now 90km. It will be 80km tomorrow and stay around there until Australian Masters Athletics Championships begin in Brisbane on Friday with a 5000m track.

Cool mostly sunny morning on my 100th run at Parkrun Coombs, 1st in 17:31. Splits(500m):1:38,1:45,1:43,1:42,1:43,(1:50,dead turn)1:46,1:41,(1:50,dead turn),1:42. Another step up in form since Thursday evening. My fastest run at Coombs since 9th January. Post run coffee at Stromlo. Steve ran 2 x 1km efforts in 3:11 and 3:09. Splits(500m):1:33,1:38 and 1:33,1:36. Still continuing to improve form, a season best set of this type.

I'm into taper mode now with volume reduced from 128km/week a few days ago to 106km/week as of today. It will hit around 80km/week in a few days. This morning a short session at Stromlo XC circuits to maintain the intensity all the way until the day before I arrive in Brisbane. The set: Warm up, 3 x 100m strides, 3 x 500m (1:41,1:38,1:32), warm down, 12km for the day. Parkrun on Saturday, my 100th event.

ACT Masters final race of the season over 5000m. I had a tough day or two with back spasms which I had under control during the warm up and race. I wasn't confident enough to wear spikes, ditched them for some light trainers to smooth the ride. Perfect weather under lights with just a breeze. Many slower runners to lap was all that slowed us down running in lane two (cost 10 seconds by my watch). I led from start until a lap to go running spot on 3:30/km, we clawed back a few seconds in the final run to the line. A new club M60 record by 33 seconds for me breaking former age marathon record holder Peter Kallio's time set in 1997. Recent PB for Steve who ran a perfect race. A good hitout just over a week before Australian Masters Athletics Championships. Pizza awaited us at the finish.

Morning race pace set at Stromlo. After a warm up 2 X 1km at 10km and 5km pace followed by a 500m at sub-1500m pace. I felt strong throughout. These are the sort of sessions that help me find a peak. With a Parkrun and 5km track tomorrow evening I can only improve in the next week and a bit if I stay injury free. Today still at full training volume, lighter day tomorrow with 5km track in the evening, tapering following week. Steve is a day ahead of me, now in final prep mode for 5km track. 10km and some strides for Steve.

Morning set at Stromlo XC Circuits of 7km including 3 X 500m and 1 X 300m. Dew on grass, I could see many had been training earlier than myself. The usual Monday set done on Tuesday to get the legs moving faster after a couple of slow run days. In the afternoon I repeated with another set of 4 x 500m. I'll do a short time trial on Wednesday morning to prepare for a 5000m on Thursday evening. There is a hazard reduction burn going on near Stromlo. With the wind picking up it may have got out of control. Lots of smoke about while the trails are cut.

Short morning set for Steve of 500m, 1500m in 4:59. I ran 20km be mostly on the beach. 5000m on track Thursday. Tuesday similar to Steve's set today. I've drafted a rough taper plan to lead into the Australian Masters Athletics Championships from April 1st. Detail is fluid with sessions and lead up races highlighting a few changes. Taper volume peak was reached today with 128km for the week. That will reduce to 80km/week a couple of days before the championships begin and below 70km/week by the end of the championships.

Morning 18km run down to the river and along the pipeline track until stopped by cows, return. Next session on Monday morning, race paced XC intervals.

Windy morning at Parkrun Coombs, 1st in 17:40. I felt great again. Pushed hard with a tailwind out, suffered into the wind coming home winning by almost 2 minutes. A positive run. With a 5000m track on this Thursday I should be able to run OK. Splits:(500m)1:39,1:42,1:44,1:38,1:44,(dead turn,1:54),1:49,1:46,(dead turn,1:51),1:42. Coffee post event at Denman, loads of people there, especially polititions, election coming. Sunday long run, likely to be my volume peak before a taper. Steve ran at Parkrun Tuggeranong, 2nd in 17:52

Sunny morning session at Stromlo XC circuits of 4 x 500m with 500m recovery. Heavy dew overnight, light headwind from the south. Splits: 1:42,1:35,1:33,1:29. Saturday Parkrun, my 99th event at my local course. Among the slowest courses in Canberra. The weather has to be perfect to post a decent time. Last evening Steve ran won the 1500m handicap, race 3 of the Penningtgton middle distance series (800m,1500m,3000m). Steve won both of the longer events and took out the series overall.

With just over two weeks before my first event in the Australian Masters Athletics Championships I've gone over my previous tapers for big events. Here are my top tapers where most things went right for my best Championships. Actual taper is combined mental and physical starting around 10 days before 1st race day. Volume taper is listed for reference where it must decrease by 30% to roughly 85-90km for the days prior to first event. All my best tapers are where I have been training and racing well already. Key points: In taper mode reduce volume, maintain intensity without risk of injury. #1 Taper World Masters Athletics Championships Perth 2016 (27 days, volume high point at start of taper 128km/week, volume at start of first Championship race 91km/week) #2 Taper Australian Masters Athletics Championships Adelaide 2009 (12 days, volume high point at start of taper 124km/week, volume at start of first Championship race 91km/week) #3 Taper Australian Masters Athletics Championshi

Morning run along the coast trail to the fishing wharf and back. I started in pitch black to head back home this evening for meet directing ACT Masters Track. Friday a short strides session. Saturday Parkrun.

Morning run along the coast and back followed by some beach intervals of 9 X 100-500m at low tide. Intervals: 4 X 100m,3 X 200m,2 x 400m,1 X 500m, all on packed beach sand.

Pre-dawn 18km run along the coast track to town and back. On the return a 20 minute fartlek session.