Secret Blog for Killing Track and Parkrun PBs

Very windy (kite surfers loving it, deserted otherwise), some drizzle for a run from Hotel at low tide twice to end of beach and back. 90 minutes all up. This morning a very long walk along beach promenade, window shopping in the old Fort town. I'll spend remaining time here in France bridging to the next training and racing blocks. Next up... Direct Preparatory Period ? (forgot the number!) Mid-August - Mid-October Aims to develop: Aerobic endurance (play races), race pace (especially 3000m-5000m), specific speed ( Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue Race Pace Lactate intervals (including structured fartlek): short intervals at race pace, effort=9/10, weekly once-twice Long step down intervals, long recovery: 2000-400m with long recovery at race pace (Stromlo session), effort= 9/10, weekly once Race Conditioning: Track races, fun runs, BBQ stakes, monthly handicap, effort =9/10, weekly to monthly P...

I'm ready to start structured training again Day 1: Drive from Auray to Plumelec (5 minute jog) to Saint Malo (85 minute run including beach at low tide...hard and fast) 104km last 7 days

2008 was our first Tour de France experience. Plumelec hosted Stage 1 arrivee, Auray hosted Stage 2 depart. Last evening we revisited Auray in the centre ville where the depart took place...a market was in progress. It took a while to get our bearings but we eventually even found the fromagerie where we first tasted smelly cheese. In Plumelec we found all the places we remembered, the Municipal Camp Ground a little under-loved, the town as pretty as ever. Now in Saint Malo for the week. In Bega Keith ran 6,5,4,3,2,1 minute intervals. Distances covered were 1500m, 1250m, 1060m ,760m, 500m, 270m. on a day when it was snowing everywhere.

Far away from World Masters Athletics now, on the West Coast today in Auray, Carnac and Quiberon. Delightful weather now. Yesterday and easy 30 minutes in Lyon. Today three runs total of 110 minutes. A few sore spots in the hammy from the 10000m'. It was Minnie's birthday. We always celebrate with cheese cake and champagne. Keith is on fire in Bemboka. Ran his best 6 x 3 minutes ever, between 810-840 metres with hill. A long run made it 130km this week, now in taper mode for a race in Melbourne. I talked to Keith this morning when instead of a text called me...ís that you Keith?

Everything that was said in the previous post holds true. Race split up on the very first lap and I almost missed it due to a couple of slow runners and a big start list. Michael did miss it and spent a long time catching up, an enormous effort solo.In a big way Michael made the race for places 3-?, injected some pace when others were tired. Windy in the back straight, it was like running two different races each lap. I put water on the head every lap from about 4km on. I think the pictures tell the story. Everyone who tried their chances into the wind were punished except the winner...and he thought long and hard about it a couple of times, far too good. Of me: Like Anders and Michael that's my third race of the meet. I knew I was going to have a good one but had to concentrate every single lap like my life depended on it. There were times I had to cross gaps very hard. There were times when I had to do it all myself. There were times when all I could do is just hang on. Mostly I ...