Secret Blog for Killing Track and Parkrun PBs

Yesterday evening a second run as recovery to Lac de Passy and return, a swim and picnic as well. This morning some more short XC intervals using those 50 metre posts as a guide. The set: 25 minute warm up, 2 x 50m, 4 x 200m (38,37,36,35), 2 x 300m (54,53), 800m (2:40) (all with 100m jog recovery), long warm down, 85 minutes all up. We are moving hotels today, maybe an afternoon run to explore the new scenery. Thunderstorms are on the way in coming days. Might cause some problems for the running. Keith in Bemboka did a ladder as follows: 200m,400m,600m,800m,1000m,1000m,800m,600m,400m,200m all with 200m jog recovery. The first and last 200m,400m on track at 3:00/km pace for the first 200m and 3:02 the last one and 3:15 pace for the first 400m and 3:14 pace the last 400m. All else was at 3:40 pace give or take 5 seconds depending on hills.

This morning a long run of 85 minutes to Lac du Passy. The lake has a small section of compacted dirt trail, mainly flat, with posts marked at 50 metre intervals. It was difficult getting the path to myself with dogs, elderly, families and bikes all passing through at regular intervals. I'll try earlier in the morning tomorrow. The set: 30 minute warm up, 6 x 50-100m strides, 4 x 200m with 50-100m jog recovery, all in 36 seconds or roughly 1500m pace, long warm down.

A couple of days ago an early morning 30 minute run in Montelimar, there for the race start. Based in Culoz for a race finish the last two evenings. I ran two x 5000m ascension of Lacets du Grand Colombier. Total climb was around 700m with maximum gradient of 14%. It was great fun. The climb was used in the final ascent of Tour de France. Now in the French alps waiting a couple of days for the Tour de France to return from Switzerland following a rest day. Today two flatish recovery runs of 90 minutes in total.

Yesterday Keith ran 2 x 7km AM and PM. Today Keith ran with his state squad this morning and did 4,3,2,1 minute efforts then this afternoon did some 1000s. (Thought he did 4 but the last was only 800m). Times were 3:35,3:32,329 and 2:45.

7k tempo day for Keith in 26:27. He was running purely on feel. Keith will be traveling this week so his schedule may alter.

Today the Tour de France a time trial with two large climbs and super windy. It should be carnage again on the roads. A 40 minute recovery run for me, now on the flat area around 100m from the start of the stage. The good riders don't start until after 4pm, it's been going since just after 9am.

This morning on the stage Montpellier to a shortened Mont Ventoux. Absolutely blowing a gale, organisers were right to shorten it. Started out from Bedoin with a monster tailwind climbing slowly at first towards Chalet Reynard. Tourists, bikes and few vehicles (roads closed). Very steep in the forest below Chalet Reynard. Everyone having fun. My hands are sore from 'high 5s', my legs sore from sprinting with drunk people, some still swigging when I was racing them. All up 52 minutes out, 39 minutes back, 91 minutes all up. Like a very fast tempo run both ways. Now to wait for the Tour to come through in a few hours.

Late in the afternoon news came through that the Tour de France stage to Mont Ventoux was moved down the mountain to Chalet Reynard (gale force winds). A quick check of logistics and road closures...conclusion: drive to Bedoin where the climb commences. Just before the announcement I did a session up towards Mont Ventoux from the Malaucene direction. It was quite sheltered in the trees over the first 4 kilometres but above that was not fun...I didn't even try. The set: 2km warm up, 3000m ascension at maximum threshold, long warm down. Kilometre 1 was 5% average gradient, Kilometre 2 was 9% average gradient, Kilometre 3 was 6% average gradient. Every day my climbing and adaption to altitude got better. Shame I was be running near sea level tomorrow. 19 kilometres for the day. In Bedoin we had a second dinner, wood fired pizza. Below the new finish area at Chalet Reynard taken a few days ago and campers just below the Chalet

Keith in Bega 5 x 3 minute efforts, 1 minute recovery. It was blowing a gale. In Canberra it snowed at my house. That's the first proper snow there since 2000. Just a 35 minute run this morning with cloud or fog and wind on the summit of Mont Ventoux I didn't get there. Very cold here overnight, less than 5 degrees. Instead a drive down the other mountain to Malaucene for some provisions before the tourists arrive en mass. I will have to get another run in the afternoon, after they close the road. Yesterday watched Michael Matthews win his first TDF stage on the car TV. Bravo. Very exciting.

Up early again, 5:30am. Warm up from car to start of official climb then 6km ascension at maximum threshold, jog back down. Almost no traffic on road, one walker, one runner, one bicycle. All up 100 minutes including warm up and warm down.

Keith in Bemboka 6,5,4,3,2,1 minute efforts. It was very windy and a tough set in those conditions. Snow is expected in low lying areas of south eastern Australia on Wednesday. Good luck with that.

Up early this morning, 90 minute run. Sleeping in the car at 1400m asl, running to 1912m asl. Tour de France comes in 3 days.