Secret Blog for Killing Track and Parkrun PBs

Cool and windy morning at Stromlo XC circuits for a hill fartlek session. I used the moderate gradient hills to keep the pace high, assorted distances from 100m to 300m with short recovery. After the session a change of shoes and a 12km run on forest trails out of the wind. Next session on Wednesday, short intervals and a time trial.

Sunday morning run of 21.1km through the arboretum on Forest Trails down to the river and back. Warm with full sun🌞 by the finish. Rain coming this afternoon. Monday short XC Intervals at Stromlo.

Saturday morning 5km time trial for Steve on the Tuggeranong course in 18:12. Splits: 9:10,9:02. Group set at Stromlo for us of 2000m 6:53,1500m 4:53,1000m 3:09,500m 1:25. Weather full sun, cool to warm, light winds. Great day, it won't last, more rain coming. Keith ran 4 x 3 minute efforts, 2 minutes jog recovery on a country road. Pace 3:40/km-4:05/km depending on hills. Long run on Sunday for me. Short intervals on Monday.

Pre-dawn 5000m Time Trial at Stromlo in 17:16. My first early morning run at Stromlo in a while. I forgot about daylight savings starting a week ago and how that would affect light. There was no moon, great look at the stars, cold enough(+1c)to wear two tops and gloves with light winds. After a 6km warm up including lots of strides I got into the time trial in the dark. I couldn't see my watch, had no idea how I was tracking throughout, felt cold but strong, reality was a little slower than I imagined. The splits showed I didn't get warmed up until 2km if at all. Splits(500m):1:47,1:42,1:44,1:43,1:42,1:42,1:43,1:42,1:42,1:39. All up 17km for the morning including warm down, 120km for the week. Next set on Saturday morning with XC intervals at Stromlo.

Thursday morning time trial for Steve of 2000m in 6:47. Splits(500m):1:41,1:43,1:42,1:39. Another solid time trial from Steve who is having one of his best base training blocks I can recall. I ran at Stromlo XC circuits a set of 5 x 500m efforts, 500m recovery. Splits:1:35,1:30,1:27,1:26,1:23. The grass at Stromlo is still recovering from a cut and soil top dress. Next set for Steve and myself will be a 5000m time trial. Steve expected to run on Saturday, myself Friday. My morning walks with Milli the Border Collie have had the added bonus of finding a Where's Wally which appeared en mass a month ago. Sadly the rain is taking it's toll on the curious tree ornaments. Weekend rain and poachers may see their demise.

Sunny skies, less wind and cool to warm for a forest trails run of 17km. Mid-run I did a pre-planned set on a flatter section sheltered by the cork oak trees. The set 2 x 500m, 5 x 250m using the same stretch up and back, very short recovery. Next hard effort a 5000m time trial on Friday or Saturday morning. Good news with track competition set to resume possible on 4th November.

I've been using training periodisation since 2008/9 when I resumed running competition as a Masters Athlete. Originally the plan was a 12 month cycle to peak at Australian Masters Athletics Championships, usually held in April. In 2015-2018 I adapted the plan as a double peak with Australian Masters Athletics Championships and World Masters Athletics Championships, usually held August to November. For the first time since 2018 it looks likely there will be a World Masters Athletics Championships to be held in Tampere Finland, July 2021. Australian Masters Athletics Championships also looks possible in April 2021. I've been hoping these events would go ahead having just completed the first 6 month training block. Question 1: Does it work? Answer: Yes. I've never been injured for a major championships. I've competed in 69 Championship events from 800m to Half Marathon. I've won 50 times, second 11, third 3, fourth 1, fifth 2, 7th 2. Question 2: Does a double peak af...

Steve this morning ran a 1500m time trial in cool, windy conditions. Splits: 1:38.0,1:42.7,1:38.1=4:58.8. Keith ran 6 x 350m on a country road. Splits: ??,65,82,65,82,66. Strong wind there too. I ran 5 x 500m efforts at Stromlo XC circuits.

Public holidays don't mean much when in Covid lockdown. A late morning run on Forest Trails of 17km including 8 X 2 minute efforts with 1 minute recovery. It's sunny and windy as it will be for a few days. I will do my 5000m time trial on the weekend or Friday. Leg speed interval sets can begin again when Stromlo XC circuits re-open tomorrow after recent heavy rain.

Everywhere wet on trails, wet socks day. I ran on Forest Trails to Dairy Farmers Hill summit and return, both north and south sides. Next set on Monday, short XC intervals. Keith ran 11km starting at 6:00/km working down to 4:04/km

Saturday morning set at Bruce Ridge of 2 x 2km XC efforts at maximum threshold. We relocated to Bruce Ridge as Stromlo XC circuits were closed for a few days to to extensive rain. The hilly to undulating Bruce Ridge course surface was good except for a few puddles. An afternoon recovery run made 17km for the day, 130km for the week. Steve ran a 3000m time trial in 10:23.8. Splits(500m):1:43,1:47,1:43,1:46,1:44,1:41. There was still some light drizzle about with more rain overnight. Keith ran a set of 4 X 100m, 2 X 3min, 2 X 2 min efforts on a country road.

Sunny Friday morning run of 17km on bike path. I finished off with a set of 5 x 200m hills on steep incline with jog back recovery. Heavy rain again has everywhere flodded or soggy. Scrivener Dam water release is a big show. Stromlo XC circuits are closed. The surface is still good and dry on the lower section (the creek loop). Two river crossings are completely under water and more rain expected. Next set on Saturday morning, venue to be decided. I was feeling great today, completely recovered from the 5000m time trial a couple of days ago.

More rain overnight, clearing during the morning (for now). Steve got out there in the wet with 4 x 3 minute efforts, speed 3:51/km reducing to 3:37/km. I ran on bitumen 17km. All of Stromlo is saturated. The top soil dressing from recent days should help the track become runable again when it dries. Easy running until Saturday morning when I'll see if Stromlo training is possible. Keith ran 1km warm up followed by a HIIT session on stationary bike, 20 minutes.

Rain overnight drying off to light drizzle for a 5000m Time Trial at Stromlo in 16:46. Light winds made the uphill section of each of the 5 laps quicker than the downhill section. Splits(500m):1:43,1:37,1:42,1:37,1:41,1:40,1:42,1:41,1:42,1:37. More rain expected over the next few days. I'll just do long recovery runs and some leg speed strides on grass until the weather improves. This morning Steve ran 20km. Keith ran 9km later in the day, still wet.

In 2008 (actually much earlier) I began my journey of living in a house on wheels. Over time the dream morphed into a quest for the ultimate box-like SUV. I collected this years model this week, I can't go anywhere yet, maybe December I can become the ultimate Parkrun Tourist. This post a retrospective in pictures of previous box-live vehicles and experiences. Over time internet and connectivity is almost everywhere. It's possible to do almost anything in a box-like SUV and have a meaningful existence. Wish List: Box-like vehicle, Phone that does everything, Car kettle, TV, Internet, solar powered battery box, comfy bed, fresh yummy food, new experiences always. Here we go pictures.