Secret Blog for Killing Track and Parkrun PBs

This morning Steve ran a 50 minute run including 6km at maximum threshold, average 3:50/km. It's cloudy with drizzle here in Canberra, light if any wind. I'm still jogging, slowly increasing daily volume. I hope to do my first longer run on the weekend.

This week Steve is getting back into it again. His first set 3 x 600m efforts, all in the 1:50s. Track season begins in a couple of weeks. All meets will be held on the south side of town at Woden. Schedule until Christmas has been posted. Of me: I've resumed jogging without pain. I'm keeping to my three week schedule to resume structured training.

I will be out of action for 3 weeks or so due to recent ITB issues. Honestly I deserve a break, not fussed. Stromlo XC circuit the venue for the Saturday session. My ITB issues a problem. I did run 8km after warming up. Helen ran 1200m solid plus strides as Maria and I followed. Sunday was ACT Masters XC handicap at O'Connor Ridge. A very tough course and the final race to decide Queen and King of the Mountain. I was in contention but did not participate. Helen had her best race in 5 years winning the 8km course and claiming the Queen on the Mountain title. Roger was 3rd on the same course. On the 4km course Gary 2nd from KT 3rd. KT finished 2nd in Queen on the Mountain short course title. After the cross country we all headed off to the bush for a gathering, a very nice afternoon on a lovely day.

After a promising weekend of training I had to stop running completely on Monday. I tweaked my right knee walking down stairs in the morning. Virtually no running on Monday, Tuesday or Wednesday. This morning I made a re-boot again. 1km jog in morning. 5km jog at lunch. 8km jog in the afternoon. I think I am right to go again. Tomorrow long slow run. Saturday ease my way into a session. If all is good ACT Masters XC handicap 8km on Sunday full gas. More time for playing with the dog.

Rumours of the Tour de France parcours for 2019 have been circulating for some time now, consolidated on Velowire.com today. Based on those rumours I booked flights and accommodation back in early August. I did not see a stage in 2018 after seeing well over 100 stages on consecutive years between 2008-2017. Plan is to see lead up races Criterium du Dauphine and Tour de Suisse plus a few days of Tour de France. The Tour de France stages will include a finish in Reims (8 July), La Bresse (10 July) and Planche des Belles Filles (11 July). Those stages are very similar to the 2014 route. Weather wasn't the best. After Belles Filles I will return to Paris for two weeks before returning home. I will spend 10 weeks in France. I really enjoyed my training in Paris a few weeks ago. After early morning sessions on track I'll return to my apartment and watch the final weeks on TV.

Early morning run to Canberra Times Fun Run to watch my friends finish the race. Weather cool, no wind. All up 20km for the morning, 80km last 7 days. Jen 47:50 2nd W60-69 and Jack 41:25 12th M16-19 both ran life time PBs, Helen 46:20 3rd W50-59 a recent PB. This week I will resume structured training again. Next weekend is ACT Masters XC Handicap. I'll fit in 2-3 sessions before that. Below videos from CTFR and World Masters Athletics Championships Road Walk 20km. Former ACT Masters team mate Colin Heywood was competing.

Canberra Times 10km Fun Run tomorrow, nice weather for the coast, only Helen, KT and myself this morning. Weather warm and sunny, light winds. The set: Warm up, 5 x 100m, 2 x 600m (2:00,1:49), 2 x 1200m (3:51,3:49), warm down. 14km in the morning, 6km in the afternoon, 70km last 7 days. KT ranged between 3:50-4:20/km. Tomorrow a long run supporting the Canberra Times Fun Run competitors.

Here I am back home again, two days at work, not so much running but something every day. Active recovery. I was greeted at Canberra Airport not by an Uber man in the drivers seat but a pint sized Border Collie sitting in the passenger seat, that sang a tune like Bella did when she was young and bit me on the hand twice as sharp. Her name is Milli(cent). New Beginnings. Blossoms are out, spring winds are blowing, hay fever. A running nose, itchy eyes, blocked ears, a foggy head, I could swap for 'cloudy head' but it's sunny. Blue skies. This weekend is Canberra Times Fun Run. I most likely will go out and support others this year. It's always a fun run. Parking is a conflict competing with the tulips of Floriade. Gone is the traditional course from Woden to Civic...grrrr I'll be back into full training this weekend. It will take 6 weeks to get by base back, probably less to find track form. At some point before New Year the two will meet and I'll be running...

A bit of a messy final, everyone wants a medal. Hotter and more wind than yesterday. I was boxed in at the start and found myself with the eventual winner Guy at the back after one lap. I trailed Guy up to head of the bunch chasing the Canadian solo escapee. I never got in a position to move forward from there. A last lap fall in front of me with 230m to go caused an untimely stutter, lost grip of the chasing bunch. I finally got clear air in the home straight and picked up a place to finish 7th. I didn't get splits except the first 300m which was 2 seconds slower than my heat. On the whole the race was same speed after that in the heat for me. I couldn't find my friends post race, very busy in the stands. I had to rush off and check out of hotel, shower and make my way to airport. Zurich this evening. Home on Tuesday evening. Work on Wednesday. It was a great almost 6 weeks. Hard not to be inspired by such talent and lovely people. Back into the daily grind again. Sigh! Kat...

This morning Steve ran in Blackmores Sydney Half Marathon. Another outstanding result, solid splits start to finish. Congratulations.

At noon today 1500m M55 heats. Weather warm to hot, very humid, thunder on nearby hills, light winds. There were 4 heats seeded. First 2 in each heat plus next fastest 8 qualified for final tomorrow morning. In my heat there were 2 with quick seeded times, 1 other much the same as myself. Others very close or 800m runners with fast finish. My plan has been unchanged for a couple of years. This is the first chance I've had to test it at this level. I mustn't work too hard in the first 300m. I must go to the front and make the pace as soon as I can after 300m and run as a 3 phase kickdown with each of the last 3 laps increasing in pace. I must run relaxed and save something for the final 100m. Splits: 53,76,73,71. I moved into 2nd place with 800m to go which was my first opportunity to make a move from the bunch. Geoff Peat from Canada was 20 metres ahead. I closed the gap within a lap, we had a gap to the bunch which was spliting, we didn't race it to the line saving som...