Secret Blog for Killing Track and Parkrun PBs

Heavy rain overnight and lingering into the morning left a slippery mess to navigate wherever we were. Rain stopped just prior to 8am although still some wind. I cleared my own path of large rocks on the Coombs Parkrun course during the warm up. My run 1st in 17:29, very similar to last week. Today was a better run, again solo start to finish. Splits(500m): 1:39,1:46,1:45,1:41,1:44,(dead turn,1:47),1:46,1:40,(dead turn,1:47),1:45. Steve was 4th in the annual lumpy Lake 10 Mile race. It's a good warm up for the Canberra Half Marathon on almost the same course in a few weeks. Splits(1km): 3:57,4:03,3:52,4:00,4:01,4:01,4:04,4:00,4:06,4:06,3:55,4:12,4:10,3:58,4:01,3:46,0:24.

Foggy morning cleared by some wind early on. I can sense a change of weather coming again. The set: warm up, 4 X 500m with 500m recovery, long warm down. Splits today: 1:39,1:35,1:32,1:28. Splits a week ago: 1:41,1:35,1:32,1:29. Saturday morning Parkrun. I'll be keeping an eye on the weather, more rain coming overnight.

A second day of drizzle in Canberra. Steve ran 5 X 500m with 3 minutes recovery. I did a steady 18km run in wet weather gear. It did clear off after lunch. I'm hoping to copy Steve's 500m set in the morning. Looks like a soggy Parkrun on Saturday.

A lazy day, rain came in just before lunch. I had already run 4km in the morning, decided that was enough for the day after driving to BBQ Stakes.

Morning sets of 2 X 2500m intervals with 2 minutes recovery for Steve and myself at different venues. We both used our local Parkrun courses. Next hard effort for me at BBQ Stakes maximum threshold run on a 6km hilly xc course.

Morning run of 20km on forest trails. It's a holiday in memory of ANZAC soldiers. No shops open until 1pm.

Morning 20km tempo run at Stromlo XC circuits. Sunny with light winds, I stayed on the 1km loop running rhythm at a comfortably hard pace wearing lightweight trainers. This week 6km hilly maximum threshold xc run at BBQ stakes and Parkrun on Saturday. In between a couple of light sessions at faster than 5000m pace.

Cool morning at Parkrun Coombs, 1st in 17:27, upgrading my age graded record on the course to 91.88%, upgraded my M60 age record. Low on numbers being a holiday weekend. I was solo start to finish in a quick time for me on the course. Tail wind going out, head wind coming home. I don't know why but there were free bananas for finishers. Splits (500m):1:39,1:42,1:42,1:38,1:42,(dead turn 1:53),1:48,1:43,(dead turn 1:49),1:42.

Morning set at Stromlo XC circuits of 4 x 500m with 500m jog recovery. Splits: 1:41,1:35,1:32,1:29. Fog and kangaroos about, dew on grass, typical autumn morning although it's not below zero degrees yet. It won't be long. Saturday Parkrun and a month out from another half marathon. I should be in good form by then.

Morning set for Steve of 6,5,4,3,2,1 minute efforts, increase in speed each effort. I ran a 17km recovery run on grass at Stromlo. Next hard effort at Parkrun. Friday some short race pace intervals to prepare.

Lunch time 6km Maximum threshold hilly xc run with the BBQ stakes crew in 22:48. Slow conditions, muddy from overnight rain and a stiff headwind to go with the tough hills. My first full gas run on the course in 2022. I ran 7km steady earlier in the morning and a slow short recovery run in the afternoon. Also wore my new 100 run Parkrun T for the first time.

Morning 10km run at Stromlo XC circuits in perfect conditions. My run done as a half marathon tempo, slightly slower than race pace with an 18 minute 5km in the middle. Fastest pace in the run was 3:12/km when Scotty, Will & co crossed paths. Steve ran 2 X 2500m on his patch, also in half marathon preparation mode.

Back from the coast yesterday afternoon, I was scouting locations and internet around my new home by the sea on the way back. Today, a morning session at Stromlo XC circuits of 5 x 3 minutes, 1 minute jog recovery all done at 3:40/km. As a warm up 4 x 500m with 500m jog recovery. Splits:1:44,1:38,1:38,1:34. Next set will be 5 x 6 minute intervals with 1 minute recovery done on Thursday morning.

Chilly pre-dawn 20km run along the coast and back. It's cooled down since I was last here, not so many up and about in the dark escaping the heat. In the afternoon at low tide short intervals (100m,300m,500m 3:18/km) on the beach. Last evening a couple of seals at the boat ramp putting on a show tossing the fish thrown to them into the air. They were there for hours.

Perfect morning for Parkrun Coombs. On marshalling duties I ran 2 X 2500m efforts to the far turn and back. Recovery very long as I cheered others on.

Morning session at Stromlo XC circuits of 17km including ,4 X 800m threshold intervals with 200m jog recovery. I'm marshalling at Parkrun tomorrow giving me another week to prepare to run 5km solid.

Morning run of 24km with Jen to scope a course to complete for the Abbott Global Marathon 2022. We met and ran an out and back course on bike path utilising the flattest and least used portion of the lake bike path that circles Lake Burley Griffin. About the Global marathon: 'Run or walk a total of 26.2 miles between 00:00am Saturday 7 May, 2022 and 11:59pm Sunday 8 May, 2022 local time. The marathon distance must be completed in ONE continuous run/walk only. Pausing or stopping your device during your activity is not permitted. The Global Marathon must be completed outdoors'. I will run with Jen on part of her Global Marathon run on 7th May. Today's run no issues with the right hamstrings. I put in 2-3 surges of up to 300m at race pace. I am healthy to resume structured training over the Easter break.

Hump day runs at Stromlo XC circuits and BBQ Stakes community run a little later. Nice enough day, mostly sunny, some wind at times. Looking at a return to structured training over Easter.

Cool morning recovery run at Stromlo XC circuits of 17km. The body much better than yesterday, I was able to run at full daily volume. Still a few days from resuming structured training of long intervals and strength hills. Training will be geared to run another two half marathons and City2Surf 14km mass participation run. Entries for City2Surf opened this morning, took 40 minutes to register. The last City2Surf event was in 2019. It will be great running on that iconic course again. It was my first ever fun run way back in 1978 where I placed 5926th in 72 minutes 42 seconds. The following year I came 376th in 53 minutes 28 seconds. My best result in 1989 14th in 44 minutes 4 seconds. I've run most years I could. Result in the 2019 event 91st in 49minutes 3 seconds.

Foggy morning recovery run to see what's sore and what needs stretching and rehabilitation. It's school holidays, children and parents out there, also some sprinters from my club. Recovery week continues. Structured sessions will resume when I am niggle free. The sessions will be based around long threshold intervals and hills. Next target races will be a half marathon on 22nd May, City2Surf 14km mass community run on 14th August and another half marathon on 4th September.

Nice morning for running the Canberra Half Marathon in 79:56 1st M60+. My hamstring didn't survive, sore again before 5km. I already knew this would happen. I backed off until 10km remaining. Hamstring wasn't getting worse so ran as strong as I could to the finish. Steve ran 83 minutes.I'll need another easy week then training for another half marathon in May.

Today not much running except at Parkrun Coombs taking photos and then collecting the half marathon race bib for tomorrow. Weather looks good on Sunday morning. I did enjoy taking photos at Parkrun and coffee after. Yesterday Steve ran 2 X 1km (3:34,3:31)