Secret Blog for Killing Track and Parkrun PBs

Two warm-ups this afternoon, a seasonal storm with lightning and rain that seemed to circle the AIS track in a pink glow. Hadn't rained for weeks! The session in reverse, so bad is my memory. Keith: Very tired on the coast, day off tmoz GT: 5 x 300m 55-60secs Jodie: 3 x 800m, 200m walk recovery at 3:50/km pace (pacing by moi) Yelena: 3 x 800m, 200m walk recovery not timed (pacing by effort) Maria & Helen: 5 x 300m, 100m walk recovery, Helen mid-high 60s, Maria low to mid-60s Heidze aka rain godess: Good to see you back on track:-), some strides 100m-400m Me: 5 x 300m, 100m jog recovery, all in 51 seconds.

A cool, sunny morning for the final race in the King of the Mountain series, although barely a hill in sight:-( I was absolutely flat out to come 26th from group 47 in the Frylink course, although I could see some of my friends in the distance. That's my last XC handicap for the year, helping out next race. Results: Frylink 3.8km kt 84.5%, gary 75.8%, sb 93.6%, garry 60.1% Thomas 7.6km Minnie 74.2%, Maria 87.0%, Roget 61.2%,

Perfect weather for training...cool, sunny and no wind. After 6km in the bush on the track 1000m, 800m, 600m, 400m, 200m with 200m walk recovery between efforts. For Yelena 2000m, 1600m, 1200m @ 5:05/km Our set: Emma, Keith, Lance and SB with Kathy on her own. Everyone working to their own pace which was quick today, something between 1500m and 3000m pace. Of me: I had 3 very speedy rabbits to chase: 1000m 2:59, 800m 2:24, 600m 1:48, 400m 67, 200m 31. That's my best set this season...in terms of both speed endurance and basic speed. I should be able to break 4:30 for 1500m and 9:30 for 3000m now. I have had a niggle in the shin since 2km into the 10km in Melbourne (that's what happens when you can't warm up before a race). I've got through by reducing volume and lots of massage and stretching. The worst is over now although the self therapy must continue. Tmoz cross country handicap. Next Sunday Run4Fun 10km in Sydney. Not sure about Thursday or Friday racing on the

What do you do in gusting 45-60km/h hot winds? All I could muster was 7 x 200m with 200m float recovery. Started at 40, got to 37 next effort, then nothing below 36. Half into the wind, half against. Had to get the session in before doing track duty. Not a great night for fast times except the 60m, rocking tail wind. Emma 5:25ish impressive, however my highlight W75 4 x 100m relay new Australian record by a whopping 9 seconds to four lovely ladies.

Maria and Helen: 1000m, 800m, 600m all below 24s or 4min/km Kathy and Julia: 1000m, 800m, 600m all just over 25s or 4:10/km Yelena: 1000m, 800m, 600m all just under 29s or 4:50/km SB: 1000m (3:05), 800m (2:25), 600m (1:48), 400m (69), 200m (32) All sets with 200m walk recovery.

For most still recovering from Melbourne some slow running (or walking). For a few of us 5 x 3 minutes on, 1 minute recovery, quite hard for me and easier for some. Brunch was at Tilleys, polling day with news crew, voters and politicians as we arrived. Keith did his session at the pie shop in Bemboka:-)

Is every stick a brown snake? I have yet to see one although I know they are there lurking...'everyone wants to eat me', the snake thinks as Bella jumps into the murky stream. An hour today of running, a huge weekend ahead, I am on duty next Thursday at track, meet director of all things...gives me a chance to flog myself for a week and relax again...1st Friday in November a 3000m for which I am not ready for yet, two days later Run4Fun 10km in Sydney, possibly. I get 2 chances this year to improve my 5000m and 10000m rankings for 2012 (one each)...have to remember that. November 22, December 4, both in Melbourne. On a lighter note the Betong are doing fine in Mulligans Flat...some newbies have jumped out of the pouch, favourite food Canberra truffles...Bella loves them too although was sick for a week after!! I think she would like to meet a Betong although they appear too tame.

Bella and Fritz met each other often in the paths and parks near to here. I know how Fritz would be feeling as I saw him feel it last Friday on my way home from work. Bella feels the same when we are gone. Hope you have a nice new home Fritz. Deepest sympathy. SB & Bella xx

Loads of folk out there tonight on a nice, almost balmy evening. I only turned up for the late event so missed most of the meet...did catch up with Lance and Emma back from OS although not as much as I would have liked to...maybe on Saturday at brunch. In the late 3000m/5000m Lance did yet another PB after doing the early 3000m, 800m in around 2:19, 17:50 5000m...he is on fire. The sky is the limit this season. Lance may be surprised, I will not. Of me: I had a day off with the knee yesterday, hammered it with ice,ice,ice, massage, rolling pin, more massage, stretching and anti-inflams...all was good this evening. Jogged from home and back to the track, some strides. Did a very relaxed 3000m at 3:15/km or 9:45 pace although jogged the last lap trying to avoid lapping the two ahead, think I did it anyway...something in the 9:50s. Best to be safe and fight again on Saturday. Of sorrow: I will take some pictures tmoz, post them here and put this awful week (Melbourne aside)behind me.

A light session post-race and pre-track opening on Thursday. Maria for a warm up, Helen and I for the session joined by Gary later although he had to wait. In the south coast Keith did on his own. The set: 3 x 800m with 200m walk recovery. Helen: 3:13,3:07,3:08 Gary: 2:55,2:57,2:55 SB: 2:28,2:27,2:28 Of me: A niggle in the right knee turned into something more post-session. Ice, massage and drugs, no running until further notice. The distraction during the night was a training session or race, a set of 400s on a 2 minute cycle with knockout, around 15 runners in all and entertaining. Philo won the evening.

Shopped, ate, drank more and slept less than we should have but had an absolute ball of a weekend away. Minnie, Heidze and I shared an apartment in Richmond and all of the above. We cheered on all of our great Canberra friends and bumped into a few out in the town. Heidze and I went for a run on Saturday at the Tan and through the gardens within the perimeter. After the run Heidze decided not to risk a niggle the following day. Results: Marathon: Michelle 3:14:00 (huge PB) Elle 3:29:16 Jeff 3:00:08 Roger 4:10:39 Half Marathon Maria 97:16 3rd W55-59 Kelley 97:53 2nd W50-54 Tori 108:16 Minnie 112:27 Julia 113:02 Mick 101:27 Pete 2:11:59 10km sb 34:15, 18th overall, 1st M50 Steve Moneghetti 35:23 2nd M50:-) Of me: No seeding , no warm up. Although I started on the front line, had to stand still for 35 minutes. A slow start letting the fast runners go and reeling some of them in later. Splits: 17:00, 17:15...pretty even, there were some silly turns and hills in the last 3

I've had less dramatic afternoons than this one. After the ordeal I grabbed my spikes and Bella, hit the road aimed for the AIS. 5km warm up, 4 x 100m strides, 1600m 5:04 (exact 76 second laps), 5km warm down...arrived home to find the drama was still going on and I was still stuck in the middle of it. Legs feel great, very sad for a lady and her dog 'Fritz', off to Melbourne tmoz.

As scheduled 10km today in the mud and rain with Bella, no tempo run, too much risk of injury. May try again tmoz but would have to run at 10km pace only. Legs are feeling normal, not awful, not frisky. Already I know I will be on a good level by Sunday Keith did brave the weather in the south. Some short intervals on the bike path (200s). Lots of reading to be done here. http://cyclinginvestigation.usada.org/#

Only 10 kilometres today. Nothing fast, just a ploddle...feel awful...still 120km in the legs for the last 7 days... Date -- DailyKM -- Weekly KM -- What? 9/10/2012 14 124 AIS 4x200,800m;Aranda 10/10/2012 10 120 Aranda 11/10/2012 10 114 12/10/2012 10 105 13/10/2012 5 89 14/10/2012 20 89 Coffee Club 10km

Cool and windy today, full longs on for a series of strides. With track starting next week short intervals will revert to Tuesday, main session on Saturday. Track will be mostly treated as training in the first part of the year with the exception of a few races in November and early December. The set: 100s untimed...200s 34.9,33.6,33.2,32.1...800m 2:38. Thursday will be a 2000m at 5000m/10000m pace, depending on how I feel. Still lots of kilometres in the legs after 4 hard weeks. Will be jumping out of my skin by Sunday. Kathy looking a bit better today after a sore week.

Well the first ploddle wasn't quite a ploddle, more like a tempo run paused by plovers and sheep dags. The second was a ploddle, waiting for a dog too chicken to pass another ferocious dog or preoccupied by sniffing grass. 20km all up, 123km in the last 7 days, within the week it will be in the 80s. Some more discipline tmoz (20km), then winding down until Sunday morning, a Coffee Club 10km in Melbourne...then more discipline...

Nice tempo style run out at Mulligans Flat. Heidze and myself 60 minutes, Minnie 40 minutes, Janene on the deadly treadly coming to grips with daylight savings arrived an hour early wondering where we were. All of us ended up at Brunch. The run itself very pleasant in the sun, cool in the shade, scary when being dive bombed by plovers and magpies. Another ploddle this afternoon with Bella will make a tick over 20km for the day and still over 130km for the week. Emma still in Paris living it up. Lance and Jodie in the states less than 24 hours before the marathon. Best wishes to all.

Four of us for the warm up in the bush, three of us for the session, five of us made brunch. Lots of people making the most of the long weekend. A few still overseas. Of the three of us: Heidze: Half marathon next weekend, a taper session. 2000m 7:58, 1600m 6:20, just cruising round a little under 4s. Keith: 2000m, 1600m, 1200m, 800m, 400m...the best session I've seen Keith do. Gave him a head start where I should have caught him and often I didn't! Of me: 2000m 6:22, 1600m 5:08, 1200m 3:48, 800m 2:30, 300m ?? Felt great in the strides, kept form through most of the session, my quickest set this year, hard work but relaxed, close to season best 5000m pace. Push ups: Started doing them this week...50, 60, 70, 80 and 100, missed one day.

Made the most of the noon sun and the wind to continue getting the body ready for some hard track training in the next weeks. Just Heidze, Maria and myself. With three golfers and a touch footy match in progress best we could find was a flat, straight 200m section, with the wind of course. 4 x 100m, 6 x 200m (Heidze was quicker than me in 3 of them:-). While I went back to work the girls had a coffee j. On the coast Keith did a set of 300s all in the mid 50s. After work Bella and I ran for another hour or so. That clocks up my third big week, 125km ave. Will be keeping the mileage up until Sunday or Monday, then reduce the volume very quickly in preparation of the Coffee Club 10km. Normally it would take longer to taper but three big weeks leaves me much less fatigued than the normal 6-8 week block.

Post long weekend some very tired bodies. Roll into Tuesday, add hundreds of athletic kidz and we have a reduced session. A shame as the weather was PERFECT. Of me first: 2000m 6:24, 800m 2:25, both the quickest since coming home, working hard and safe. In the 2000m I was in lane 5 twice, very much not tempo, more panic dodging the kidz. 800m I had Garry M for pacemaker first and last 200m and Heidze as a rabbit, fewer kidz. Not too shabby on 130km this week, felt pretty snappy. Kathy sore from gym, Maria appendix both made the warm up albeit slow. Minnie at the pool. Nice to see Garry x 2 out there. Garry B looking fine and colour co-ordinated (8:00, 3:03, 3:02, 2:58). Heidze four big days straight, solid as ever, rest for her tmoz. Five more days before a semi-taper and the Coffee Club 10km in Melbourne. Looking forward to another trip south and cheering my friends on in the longer races.

Out at Stromlo this morning with Heidze, a threshold run for her in preparation for the half marathon in a fortnight. 9.5km in total, a 5km in the middle in 21:59, what we describe as comfortably hard. A pretty good effort after the 18km run yesterday. Brunch was on the balcony at Scope, Minnie joining us. Of me: Another 10km in the afternoon with Bella (who escaped this morning, not sure where she went but had wet feet. I think we concluded she did the Mt Painter loop by herself chasing my scent...clever dog:-)). 20km for the day, still 130km for the week. In between runs in the garden planting corn and beans, tomatoes go in next week wearing frost coats Our good friends Emma and Rad enjoyed Paris Versailles yesterday. Emma 79:57, Rad 2:12ish. Emma jetlag and recovering from a tricky virus, Rad his success at World Duathlon championships. Meanwhile in downtown Acton Lance (36:59) and Jodie (40:21) topped off their pre-marathon and/or globetrotting hijinx with some s