Secret Blog for Killing Track and Parkrun PBs

AIS track was like a desert until the final race of the evening, 3000m or 5000m. Now it was cold and windy, normally the masses would stay at home and watch The Amazing Race or the Block or something...but pizza free was on offer at the post meet supper and even I digged in after the 5000m. I am guessing 30 starters in the 3000m/5000m and none to help me, my friend lane two. Despite this Jane, Steve, Keith (who has had a virus) and myself (Kathy was meet director extraordinaire) did the last very hard effort before Hobart and the Australian Masters Championships. The results: Jane 10:56.36 3000m (life time PB aged 45-49 and within striking distance of Kathy Southgate and most of her records), Me (16:29), Steve (17:32), Keith (18:14). We have all had a chance to shine this season and we are all ready for next week.

Have you ever been in a strange city for, say, just one day, but you decide you're going to make the most of it and see all of that city's Things To See? So you get a map and you rush from museum to public art installation to famous park to site of historical event to tallest skyscraper to point of high elevation where you can see all those other things. By the end of the day you've torn your map and are exhausted and thirsty and disillusioned because the Empire State Building is basically a medium-ugly art deco office building. Do that on skis, on the side of a mountain, and you have ski orienteering, which was rejected as an Olympic sport for this year's Games in Sochi. Ski orienteering is a race , conducted on cross-country skis but with the added confusion of not knowing where you're supposed to go. Ski orienteers are given a map, which protrudes out from their chest on a small stand in the manner of a beer vendor's tray at

Final session of this type before Australian Masters Athletics Championships. Only Steve and I doing the session of 7 x 400m + 200m with 400m jog recovery. After a 70 seconds first effort I put in a couple of 68s until I was totally stuffed with 1000m of running to go. A real struggle against the lactate but still managed a 30 second final 200m to end up with the same cumulative as last week of 3000m in 8:38, Steve 8:56. It was very hot out there and maybe the hardest session I've done all summer. I have two days to recover for the next play race over 5000m. It will be interesting to see how I freshen up as I still push towards an average of 120km/week for the month of February. I've got a schedule drawn up for March as well with the same workload as Marathon de Paris is drawing near.

Steve and I this morning out at Stromlo for a 4.2km hit out on the XC circuit. Steve combined as a long run and not flat out, myself only 11km including the race. The course an out and back on the 2.5km loop which enabled much dodging of bodies coming in the opposite direction. I was flat out early and late but the middle 2km it was safety first for all the runners and waited for my opportunities to overtake. 14:01 all up and an ast of 91% for me. An afternoon run made it 20km for the day, not so much as usual...taper mode.

After yesterday was all about Steve and his 17:08 PB, today was to find out where Jane was at. Steve and I took Jane through to 3.2km at 4:00/km, Jane then was tasked with accelerating away from us and driving it all the way home. The result: 19:16 for Jane. Absolutely no doubting Jane can run in the 18s over 5000m in Hobart from that effort. Most of the others out there this morning did 5000m, some did different things. Of me: The sciatica issues from Thursday and Friday evening are improving. I was able to run freely and without pain this morning. Back on track I hope and very glad I didn't race last night. This evening a loosener. Tomorrow a long run incorporating a 4km XC handicap race at Stromlo again.

Yet another PB for Steve. A solo effort and a stiff breeze couldn't stop him. A PB by 12 seconds.

Final race in the series flipped the results for places 2-4 with Phil going from 2nd to fourth and probably Rod and Kathy moving up a spot each. Tied on points it goes to Rod on age count back I thing being the oldest in an age grade at age 54. Of me: I had to give Kathy 2:34 head start. It took me two and a bit laps to un-lap myself and then set about gaining 100m on her each lap until I had caught her at the bell. I have a bout of sciatica at the moment and couldn't feel my legs in a normal way all evening. I was alerted to it when I felt a tightness in the right calf. Not sure I can get it fixed by the 5000m this evening but I will give it a go. I need a tennis ball and a lie down for a few hours to get the lower back out of spasm again.

We did this set a few weeks ago with the help of Garry. I didn't expect to do as well today without his help but we did. The set: 6km warm up, 4 x 100m, 7 x 400m + 1 x 200m=3000m with 400m jog between efforts, 2.5km warm down. All the efforts were in 69 seconds.point with 30 seconds for the final 200m. Of me: 8:38 or around 10 seconds quicker than last time for me. Steve was much quicker as well, 8:55 for him. Maybe we get into the 8:20s next week for our final session before Australian Masters Athletic Championships. Like a few weeks ago I am scheduled to run 3000m on Thursday and 5000m on Friday (with a 4km XC on Sunday). Looks like a light couple of days in volume terms coming up as I am still 143km for the last 7 days. Next week, on Thursday, we will run our last race before the championships, another 5000m. I won't be fresh enough to perform this week but next week will be better.

For the second week in a row I ran my long run in over 2 hours (2h06). While that sounds good to me reality is three weeks ago I ran the same distance in 1h40 which is much better preparation for a marathon in my mind. Today the goal was to use the long run as recovery and so I did. I didn't run fast, kept mostly to soft surfaces (mud) and just cruised around. I wasn't fatigued at the end, legs not sore, just some more time in the legs and ensuring I am good to train and race well over the next three weeks. The Marathon de Paris training has to take a back seat for a month while not giving up too much in volume. The next three weeks will see a launch towards Australian Masters Athletics Championships. First two weeks: 7x400m+200m early in the week ; 5000m race late in the week. Saturday session will be light but with same intensity as per normal. This week I begin to taper back to 120km per week (currently at 145km per week) and then down to 85km per week at AMA Champions

A long time since completing this set on track rather than at Stromlo, interesting to see how the times compare. This morning humid for the 6km warm up and then just as we started the session a constant drizzle but no wind. The spikes got heavier each lap and changed into new spikes on the third intervals as the shoes were getting very heavy. Spikes #2 couldn't grip the track so couldn't go at speed on the bends as I would have liked. The sets: Steve and I:  2000m, 1600m, 1200m, 800m, 400m with 200m walk recovery. Steve was pacing off a watch at 3:20/km, myself at 3:10/km. Steve was spot on or slightly under the whole set (a PB set). Myself: 2000m 6:20,1600m 5:08,1200m 3:49,800m 2:33,400m 69 (also a PB set since starting to do it in 2012) Jane: A test to see where she is at over 5000m: Effort 1: 2000m @ 3:40/km, Effort 2: 1800m @ 3:40/km, Effort 3: 1200m @ 3:40/km. 4 minute walk recovery between efforts. Having been done on a wet track I would estimate a run well under

Still in hard training for all of us, today we were delivered some decent weather...dead still, warm and without direct sunlight but oppressively humid. Kathy 12:42?, Emma 11:52?, Steve 10:00, Me 9:40 Of me: 144km in the legs last 7 days made it hard work. Splits: 308, 312, 3:20...I really died the last 3 laps and to make it worse I miscounted the laps so didn't finish off as well as I could have. Timetable is out for the Australian Masters Athletics Championships. Not what I expected really. In the 10000m we race with the women. Most of the women are better than the men so no change there really. In the 5000m we are racing M50 and M45 together. That race could potentially be my best of the championship weekend (on track) with some good runners in both ages.

Just Steve and I avoiding the summer heat with an early morning session on the grass. The set: 5 x 600m, 400m jog recovery (on loops of the 1km circuit). All the efforts done on a beeping watch at 19 second 100m intervals. We were equal or under on all the efforts but it wasn't easy as it could have been with the down hill section into the breeze and no help at all on other parts of the circuit. Keith did a session today, Helen has been for 10minutes, Kathy was scheduled for 400m set of track. Of me: A little sore from the Sunday fall, mostly in the quads but will be fine in a day or two. A 140km+ week with minimal racing allowing me to do that.Next week I will schedule a couple of easy days and slowly wind back the volume in preparation for Australian Masters Athletics in Hobart. I will do my last very long run before AMA on Sunday.

My first run of over 2 hours in preparation for Marathon de Paris. Not as quick as last week, just spending more time on my feet. I did have two stops on the way. One back home, a quick shower still clothed to wash some blood off my arms and legs (bloody stick!) and another to watch some Sprint Marathon Relay action. There will be another run this afternoon to make it 32km for the day and over 130km for the week. This week it is in the 30s every day. Very important for me to get some running in before work or it may not happen at all.

Not on the track today with very hot weather and ACT Championships in progress all weekend. We chose early at Stromlo instead. The track had the sprinklers on as we ran and was slow and wet (thankfully). Steve and I up first: 2km warm up, 4 x 100m, 2000m (6:40 Me & 6:58 Steve), 200m recovery, 1000m (3:15 Me, 3:19 Steve). Barely recovered from that then helping Jane with 4 x 1000m on an 8 minute cycle. All the efforts were in the mid to high 3:30s. On to Karen who did 2 x 1000m. I paced her second effort in 3:45. KT did some lactate intervals (with Kathy). Others were jogging as sprint marathon relay is on tomorrow. Emma ran at the Cotter 24km. Of me: The 2000m effort was my quickest since August (6:37) when the track was much firmer and done in spikes not training shoes. All up 12km this morning and 8km to come when it cools down again. Tomorrow will be a long run with most of it on soft surfaces. Will try to cheer on those in the relay on my way near the lake.

On the night to celebrate Gwen turning 85 a 3000m and handicap 800m on the program. 3000m the goal to help Steve for a few laps without loading the legs with lactate for the next event. Ran at just under 3:20/km for the first half, had a bit of a burst for two laps and then eased off over the last 600m so as not to get caught up in a race. Time similar to usual, 9:57. Steve 10:07 after a week on the beach. KT 11:41 and an 800m as well. Emma 3000m and 800m. 800m handicap, only two goals...catch Phil M55 who started 3 seconds in front...win. Caught Phil after 300m (my first 200m in 32), no sit, ran similar tempo to finish, won comfortably by 5 seconds. Around 30 runners on the line so running in lane 2 most of the race. Kathy 4th means she will need to beat Phil in the final 3000m race and put 2-3 runners in between herself and Phil to claim 2nd in the series. Kathy needs a few of her girlfriends to take to the start line. No need now to freshen up until 10 days before AMA Champion

With the 800m Pennington handicap on Thursday today was an 800m specific session. The set: 4 x 100m, 5 x 267m with 133m recovery in 50 seconds, 5 x 267m with 133m recovery in 50 seconds (repeat). First 5 efforts done at 33 seconds/200m, second five efforts done at 32-33 seconds /200m. All done with Steve. Emma did 8 x 267m on her own. I had a complete day off yesterday to recover fully from the past days. Today was back to normal load during race period, 15km. Keith did 800m efforts in Bega, all around 3:20/km in cool and windy conditions. Same conditions we had up here.

Same long run as last week (West Basin LBG from home anti-clockwise) except much quicker. Minnie started in front of me (same loop), saw Michelle at half way who was running other direction (said Minnie was just up ahead), saw Steve and Jane in the car not long after I saw Michelle. Temperature in the mid-20s but felt much hotter with full sun. All up 25km in 101 minutes with the middle 20km well under 4:00/km. By comparison the splits from last week and this week. This week below: 534,418,402, 359,358,357 ,402, 354 ,406, 345,351,340,350,346,352,350,357,354,359,356 ,410,421,415,404 532,437,423,418,422,421,407,410,428,410,409,406,412, 355 , 359 ,414,410,402,401,417,420,419,419,422 Last week above: Like last week a loosener in the afternoon to make 32km for the day.

Very hot even at 7am. To make it even more humid the circuit had sprinkler water put on it early and was saturated and steamy during the session. I managed to sneak in 4 x 1000m circuits on short recovery while the others warmed up...then it was another 4 x 1000m circuits as bunny for KT and others on long recovery (8 minute cycle). The girls were very quick. Most impressive was Kathy who has taken a couple of big steps since Oceania Championships and looks like she can run at her level again over the longer distances given some nice weather (not 40 degrees). For coffee I had to take a shower first at home. I stank from all the sweaty workout. A late afternoon loosener will get me ready for a long run tomorrow. I am hoping to go more than 25km on a soft surface and only at a steady pace. 32km for the day.