Secret Blog for Killing Track and Parkrun PBs

It rained all day heavily until mid-afternoon, finally cleared to drizzle. I ran on a hilly bike path dodging puddles for 17km out and back. At the turn I ran the set 6 x 600m efforts with 1:30 float recovery, 3km warm down. Water was pouring out of the dam spillway as I went past, a few onlookers. 133km last 7 days, now into week 5 of this high volume training block I am at the coast for the next few days with Milli the border collie, camping. I hope to run Parkrun Batemans Bay on Saturday.

Raining all day on Wednesday, I commuted to and from work on foot. 8km in each direction, mostly down TO and mostly UP from work. Morning commute was 4:10/km average. If there is a break in the weather I will fit in a session. All grass ovals and Stromlo XC circuit will be saturated and closed.

Pre-dawn set at Stromlo XC circuit. All efforts done in the dark without a light. There were others out there too, some with lights. I have no idea who they were except William Barlow cheered me on during my final effort as I started. The set: 2km warm up, 4 x 600m efforts with 400m float recovery (2 minutes), warm down. Splits: 2:11,1:55,1:52,1:47. I've been doing this set in my marathon shoes, seems to be no slower than my favourite XC shoes. At lunch an 11km tempo run by the lake on bike path to make 132km for the last 7 days. Splits from 4:50/km working down to 4:20/km. It will be pouring rain for the next few days. I'll fit whatever runs I can in when I can.

Lunchtime tempo run around the lake of 17km. Started at 4:55/km working down to 4:10/km. Weather windy, sunny and hot. I had a couple of sips from the water fountains along the way. I had a quick chat to Bob who was riding around the lake. Next set tomorrow morning if it isn't raining. Set will be 4 x 800m with 200m recovery. Steve did the same set this morning with an average of 2:41.

Semi Marathon de Paris was postponed on Saturday, due to be held the following morning, now an unknown time in the future. I expect Marathon de Paris will suffer the same fate if things continue to escalate with the Coronavirus. There's no need for me to rush any changes of plans. I have however opened the doors to competing at Australian Masters Athletics Track and Field Championships in Brisbane which is due to be held on the following weekend of Marathon de Paris, on April 10th-13th. It would be my 12th consecutive AMA championships. Program for me would be: Friday 10000m track, Saturday 1500m, Sunday 5000m, Monday 8000m XC. No surprises there. As good fortune has it I've just run myself into great form after 3 months of injury. The 600m set I ran on Thursday was proof I've lost none of my leg speed and feeling very confident for the whole T&F program. I won't be making any changes to my training plans. I had always planned to run the club 10000m and 5000m tra...

Sunday morning long run of 30km out and back along bike paths stretching along lakes and the Molonglo river. Plenty of cyclists out there (Janene and Gregg included). Pace was slow to moderate, mostly around 4:40s/km. I hope to do a couple more runs of this length before Marathon de Paris. I felt a little underdone this morning. I'll need a short jog in the afternoon to loosen the legs up...a bit stiff. Next sets on Tuesday and Thursday, both 4 x 800m with 200m recovery.

On Friday night I was at a party. Saturday morning Parkrun Burley Griffin by the lake to farewell Garry and Pat to sunny Queensland. Weather cool to warm, sunny, no wind. Course a twisting bike path out and back with a long climb up and down from the lake in the 2nd and 4th kilometres. I continued my progress back to good form with 17:03 2nd place. I have a PB on the course of 16:47 set a few years ago. I'm not far away from great form now. My time was fast enough to set a new age graded record for the course. I now hold six age graded records in Canberra and surrounds Parkruns. At some point I'd like to have all 7-8 of them. Splits: 3:15,3:29,3:28,3:28,3:20. I led for the first 3km, lost the lead as we ran through oncoming runners, prams and dogs after the dead turn. I started too fast in the first kilometre. I met the girls at Stromlo XC circuits immediately after Parkrun (10 minute drive). We did 5 x 100m strides and 4 x 1000m in the creek loop (hilly). Coffee after. An ea...

A chilly morning for running, I ran an out and back along the lake before work. I started slow before finding a rhythm, saving my fastest splits from the lake back up the 4km climb to the start. I'm feeling stronger every day. An afternoon recovery run up and down a mountain to make 18km for the day. I'm into week 4 now, still ticking along at 130km+ for the week. Next hard effort tomorrow at Parkrun Burley.

Early morning set at Stromlo XC circuits. Warm up in the dark again. First effort in half light, then OK to run fast. The set: Warm up 2.5km, 4 x 600m efforts with 400m float (2:00) recovery, warm down. Splits: 2:02,1:56,1:54,1:49. I'm back on track again. I don't need to run any faster than this. Next set I'll step it up to 800m efforts in 2:32 or less and reduce the recovery back to 200m in 1:30. Today at lunch a recovery run by the lake. 132km this week. Next set will be at Parkrun Burley. Friends are moving north to Queensland, a fitting send off with all their running pals.

Weather very windy and warm for a tempo run around the lake at lunch. It was gale force across the bridge coming back to work, lucky to save my hat from the drink. As usual I started at around 5:00/km working down to 4:13/km just before the bridge. Next set tomorrow morning, early again. I'll be warming up in the dark. Set either 600m or 800m efforts depending on how I feel. This weekend continues to final fling of summer and beginning of autumn. Noodle markets, buildings lit up in colour at night, balloons at dawn. We might even get a visit at training from the balloons again.

Pre-dawn session at Stromlo XC circuit. Weather cool, no wind. I did a 15 minute warm up in the dark prior to the set. My first 600m effort also dark. The set: Warm up, 4 x 600m efforts, 400m recovery float (2:00), short warm down. Splits: 2:25, 2:08, 2:04, 2:00. Set was done in Nike Vaporfly Flynit Next% (my potential marathon shoe). I felt great during the set. I should be able to make quick progress to top form again from here. It's only about getting some running done at the right speed. Steve was out there too running 4 x 800m (2:46,2:42,2:40,2:41). In the afternoon a recovery run to make 17km for the day, 132km for the week, my 3rd high volume week. Next set on Thursday morning, something similar to this morning. Balloons are aloft.

Lunchtime tempo runs are becoming common for me now as I settle into a marathon training routine. Weather very warm, sunny, light winds. Pace started at a sluggish pace of 4:50/km working down to 4:11/km by the end of the run. I was tired from a hard weekend. 132km last 7 days. Next set Tuesday morning with Steve if we can wrangle it. I'll be doing 3 x 800m efforts with 1:30 jog recovery.

Morning long run at Isaac Pines incorporating ACT Masters 7km XC handicap. Warmed up for 11km, 7km XC, 12km warm down. Course was an out and back 7km section of an aquaduct, mostly flat with a few steep pinches to change the level of the sandy clay trail, all sheltered mostly by pine trees. I've trained in this forest many times in the past. A nice place to run on a hot day, almost all in shade before noon. The XC handicap was run as back marker and with a moderate start until I reached maximum threshold, held that throughout until the final kilometre when I could see I could win and kicked down to the finish, passing the final runner metres from the line. In between the long warm up and XC I consumed a sports drink that included 60 grams of carbohydrate. It was enough to get me through the 7km XC with no upset tummy. Pace of the warm up was 4:50-4:20/km. Pace of the XC was 3:30s/km on the flat topping out at 3:12/km in the final kilometre. Next sets on Tuesday and Thursday, both...

This morning Saturday Parkrun at Coombs which is very near Stromlo XC trails and where I live. Only my 3rd outing at Coombs. The course is slow, half XC half bike path and hilly. My PB at Coombs is 17:13. At Ginninderra where I have been running my PB is 16:45. Gungahlin PB is 15 seconds faster than that (16:30). Splits: 3:28,3:28,3:33,3:38,3:21. I improved my age graded record for this Parkrun by 0.07%, 90.10% :-) which I set at the run's inaugural event, 98 runs ago. Straight after Coombs I drove to Stromlo to meet up with my Stromlo group for a 13km warm down, 10km with Gabe.Helen ran 4 x 600m efforts. Steve ran 2000m,1500m,1200m,800m,400m. After warm down coffee at the Handle Bar cafe at Stromlo. Tomorrow a long run of 26km or more including ACT Masters XC handicap.

Tempo run at lunch around the lake on bike path from work. An exact repeat of last week, this time 9 minutes quicker, less effort. Pace was just over 4:10/km. Weather warm and sunny, light winds, a nice day to be out. 128km last 7 days. Up north Steve ran 4 x 200m, 5 x 300m efforts on a Parkrun course. Splits for the 200m: 37-38. Splits for the 300m: 52,52,51,52,51