Secret Blog for Killing Track and Parkrun PBs

At Stromlo XC circuit cold, 7 degrees, windy. On the lowest part of the course to avoid the wind 4 x 400m XC efforts (up hill last 100m to replicate final 100m) with 400m jog recovery. Splits: 80, 72, 70, 68. Helen 4:10/km 1st and last effort, 4:00/km middle two efforts. All up 16km for the day including 5 x 100m strides. The set replicates the World Masters Games M55 1500m in Auckland. Very slow start, then quicker each lap, full gas final 100m. Taper has begun although due to head cold last week volume has increased to 140km last 7 days, same tomorrow with only 14km. I'll still have 120km in the legs on Saturday and the ACT Masters 8000m XC Championships. With a few easy days I should be starting to feel OK again. Next set: 3 x 600m efforts on Thursday. If it is very windy again I'll find something and somewhere to replicate it. Keith today 5 x 3 minute efforts. Splits: 3:38/km, 3:55/km, 3:31/km, 3:58/km, 3:29/km. Not bad 2 days after a 5km race. There's snow on the

On grass at lunch 8 x 200m efforts in 33-34 seconds, 200m jog recovery in 60 seconds. Weather a cool 9 degrees, sunny and windy. This afternoon an easy 13km recovery run to make 20km for the day and 140km last 7 days. Volume taper begins tomorrow. Only 10 days until Australian Masters Athletics Championships in Darwin. Next set some 600m efforts tomorrow afternoon. Detailed maps have been posted for Tour de France 2017. Not long until I'll be there again.

Keith made his comeback race in Merimbula Fun Run 5km, a few weeks before he turns 60. Place 3rd. Time 18:57. Splits: 3:37, 3:41, 3:44, 3:42, 3:50. Great running from Keith. Beat the M55 course record by 3 minutes and would have been up on the 60s record by 6 minutes. Well done Keith. Joshua Torley won both 10km and 5km events. Elsewhere the Canberra Half Marathon was run in cool, windy and sometimes drizzling conditions. No results as yet from Roger or Jen. I did my usual long Sunday run, mostly on undulating fire trails. It was mostly protected from the wind when I was in the forest. I'll do an easy recovery run this afternoon to loosen up.

Cool, no wind, cloudy at Stromlo XC circuit for 2000m 6:57, 1500m 5:00, 1200m 4:00, 600m 1:48 step down session. 10km pace for first 3 efforts, full gas last 600m. Helen pushing Kathy on same set at 4:30/km, 4:10/km, 4:10/km, 3:55/km and Gabe not far behind. I'm still struggling to get enough oxygen in the lungs with lingering virus and head cold symptoms I've had since the day before the 10000m in Auckland four weeks ago. Despite that sessions have been good and I have averaged 124km/week this month, my biggest month since July last year. Volume begins to taper after a 24km run tomorrow. Last very hard sessions on Tuesday and Thursday. ACT Masters 8000m XC Championships on next Saturday. Just jogging and two short 600m sessions in the five days before Australian Masters Athletics Championships in Darwin. Volume will peak on 31 May at 140km last 7 days. It will decrease to 85km the day before the championships and reduce further by 5km a day throughout the championships. Tod

Foggy and 8 degrees for the ABS Fun Run 7km. Four previous winners on the start line. Alistair running half marathon on the weekend won, easing away from Dan and myself at about the 3km mark to win by 150 metres. I was close until the 5km mark, not as quick in the hill up to the bridge. Race over, he got out of kick down distance. Alistair 23:30?, Myself 24:01, Dan 25:00? (winner last year). Splits: 3:23,3:21,3:20,3:25(includes dead turn),3:33(bridge hill),3:29,3:27. Next set on Saturday, 6,5,4,3,2,1 minute XC intervals. I've had a head cold since Monday. I've completed the sessions this week but slipped on the volume. I'll still hit 120km+ this week but not the 140km I was hoping for. I don't think it matters, probably a blessing. Keith in Bemboka 4 x 500m efforts. Splits: 1:43, 1:42, 1:41, 1:40. Good to see Keith go faster each effort, that's the best way to construct a set. Merimbula Fun Run this weekend for Keith.

Stromlo XC Circuit 3 x 600m efforts, 2 minutes recovery jog. Splits: 1:56, 1:54, 1:50. Not flat out today, still recovering from 10000m two days ago. 14km all up including 5 x 100m strides. Keith in Bemboka 4 x 3 minute efforts. Pace: 3:31/km, 3:42/km, 3:25/km, 3:42/km. Another solid session for Keith. A similar warm up and warm down. Next set for me on Thursday a 6km low key fun run on bike path.

XC handicap over 7.5km this morning cool, just a breeze. The course hilly on fire trails. Mostly down first half, mostly up second half of out and back. I ran at 4:40/km roughly which is solid on that course. Drove home and did what I could to prepare for 10000m track a couple of hours later. Joshua Torley 1st 30:50. I was a distant 2nd 35:13. 3rd Andrew Leigh 36:54. Weather was sunny, just a breeze, around 18 degrees in the shade (we weren't in the shade). Quite nice for running although a water station would have been handy! The sun above was dehydrating. I was on 33:20 pace for 2400m, sub-34 for 4400m (but slowing) before realising that goal was impossible and ran steady to finish with a last lap of 70. Joshua was on fire early (sub-30), also faded a little with the sun at High Noon. All up I got what I deserved. Hard session day before, solid run in morning, no breakfast or lunch, not properly tapered. On the positive a good training session and I stuck it out to the finish.

Heavy rain overnight made Stromlo XC Circuit very wet and slow. That didn't stop me running my fastest 600m XC set ever. Splits: 1:47, 1:44, 1:43 off 400m jog recovery. Who knows what I could have done with dry shoes and firm track. Kathy also there running at 4:10/km. Roger cruising around. All up including 5 x 100m strides, warm up and warm down 12km. An easy 10 minute jog to loosen up. 105km last 7 days. I race best of 85km last 7 days. Unsure how I will run in the 10000m tomorrow. Tomorrow morning ACT Masters XC Handicap 8km. I will use as a warm up for 10000m just after lunch. Keith in Bemboka ran a 6km Tempo t 4:24/km. Next week is Merimbula Fun Run. Another step for Keith as he nears age 60 and the next age group.

Some wind at Stromlo, often that way in the afternoon. 2.5km warm up, 5 x 100m strides, 5 x 600m efforts at 3:17/km with 400m float recovery, 2.5km warm down. I should be able to get the volume down to 105km last 7 days by the 10000m on Sunday. I'm planning to run the ACT Masters XC Handicap 8km on Sunday morning. 10000m start at 1pm. Just jogging and strides next 2 days. It will be extremely wet on Friday afternoon and Saturday morning...wet enough to close Stromlo XC Circuit and the road that goes there from here. Keith ran some 500m efforts today, all in the low to mid 3 mins/km. Steve ran 4 x longer efforts today, all but one around 3:26/km. Both going extremely well given they are in base training for a few more months.

Ran out of daylight this evening. It was too cold for running fast. A faux session. 5km warm up, 4 x 100m (19,16,15,15), 400m 79, 300m 53, 200m 33, 100m recovery between all efforts (none at full gas), 5km warm down. I'm aiming at dropping to well below 120km this week, I still have a way to go by Sunday. Spoilt for choice of long training races over the next 3 weeks before Australian Masters Athletics Championships in Darwin. Most important decision is to run 10000m on track 21 May. A last minute decision which means a three day taper for the event followed by my final high volume week prior to AMA Championships. If I manage to run OK I can save some petrol in the 10000m on Day 1 10000m AMA for the Day 2 1500m AMA. I'd rather do this. Rough splits: 300m 48.7,400m 66.8,800m 2:16.5(69.77),1200m 3:12(55.41)then rough 100m splits of 13,12,13.

1500m set on grass at lunch. Usual warm up, warm down then 9 x 30 second efforts at 800m pace with 30 seconds jog recovery. Not fast enough for a lactate set, just keeping the 1500m pace going. A second set for me at Stromlo XC circuit this afternoon, 4 x 600m efforts. Splits: 2:30, 1:49, 1:45, 1:44. Helen 2:34-2:29. Once again my last 2 efforts as good as I have done. Keith in Bega 6 x 100m in 18 seconds, 4 x 800m efforts (2:48, 2:50, 2:55, last untimed). Usual warm up, warm down. Steve a 35 minute tempo run at 3:54-4:02/km and a 5 minute effort at 3:44/km. 4 x 3 minute efforts later in the week to gauge progress.

I usually spectate in this low key event. Once before I ran the 10km, today a run in the 5km (2nd, James Barker 1st). Lots of friends out there to chat to and a fun way to spend the morning for a worthy cause. Pacemakers Pete and Dave, Jimmy, Ann, KT, Missy, Jack and Helen were among those out there. Jen ran big PB in 10km. All up 13km this morning. Another 11km later in the day when it stops raining. Next set on Tuesday, possible some 2 minute efforts off short recovery.

This morning at Stromlo XC course 4 x 600m efforts with 400m recovery. Splits: 1:46, 1:45, 1:44, 1:58. Efforts were so quick on the first three I cruised the last. The splits as good as I have done for this session. Just over three weeks until Australian Masters Athletics Championships and I'm ready again to race, especially the 1500m. With me were Jen, Kathy and Maria. Kathy was quickest of the girls. Maria ran 3 x 1000m loops, leaving the country tomorrow. Elsewhere Steve ran 4 x 3 minute efforts (3:26/km,3:26/km,3:25/km,3:24/km). That's easily Steve's best set in this build up. Keith in Bega ran 4 x 1000m (3:41,3:43,3:42,3:53). 14km all up including 5 x 100m strides in 19 seconds. This afternoon a recovery run, 130km last 7 days. Tomorrow I am expecting to run Mother's Day Classic 5km if all is well.

Same run as yesterday of 18km through the arboretum and back on dirt roads, power hills x 4 at the end of run. Didn't quite make it back before dusk. That will be the last mid-week afternoon long run for a while. It's either twice a day running or a long lunch time run. Glad I'll be in France in 7 weeks. I booked a hotel in Saint Emilion minutes ago. Currently on 130km+ last 7 days. Tomorrow at Stromlo XC Circuit 6,5,4,3,2,1 minute efforts tomorrow with 60 seconds jog recovery.

Repeat of last week at dusk, 18km tempo run including 6 x Power Hills of 45sec-2minutes. Just made it back on full dark. Keith in Bega 4 x 500m efforts (1:43, 1:39, 1:42, 1:39). The usual warm up plus 6 x 100m strides in 18 seconds. Another step towards a great year as M60 come June. Merimbula Fun Run this month. Next set on Saturday at Stromlo XC Circuit. Sunday is Mother's Day Classic on the lake. It could be a lighter session than normal.

Jaffa the blue heeler dog came along today for the run. Perfect weather, still, sunny, cool to warm. I had the slightest of niggles, made the lunch effort a recovery run. Assuming the niggle is gone tomorrow a session at Stromlo XC circuit. Will wait and see how the body pulls up. A late 11km this afternoon, 131km last 7 days. I'm very close to good form again, I can only ruin it by being impatient.

Stromlo XC circuit 8 x 600m efforts, first 3 efforts (solo) off 400m jog recovery, last 5 efforts (done with Helen) off 30 seconds jog recovery. Splits: 1:50, 1:49, 1:47, last 5 efforts 1:54-1:59. Helen 4:10/km. Usual warm up, warm down and 2x(5x100m strides). Steve: 3 x 3 minutes, 60 seconds recovery, average 3:27.6, last week 3:30. Jane: 4 x 3 minutes, 2 minutes recovery, 4:25/km, last week 4:42/km. Keith: 4 x 3 minutes (3:45/km,3:53/km,3:36/km,3:34/km). Varied surface and terrain. Second set with kids: 3 x 1000m at 4:35/km. Perfect weather today. I felt great out there. Definitely not fragile as I was first session back yesterday. If the weather holds out tomorrow lunch 6km BBQ XC handicap.

AIS track this afternoon, first fast set since virus a week ago. Too cold and windy to go very quick, thermal top, bottom, gloves and vest worn. The set: 4.5km warm up, 4 x 100m (19,17,16,15), 3 x 600m (1:56, 1:54, 1:51) with 200m recovery, 5km warm down. Down from 140km to 135km last 7 days. Aiming for 120km next 2 weeks before back up to 140km for one week. Next set tomorrow at Stromlo XC circuit 5 x 3 minute efforts, 60 seconds jog recovery where I'll continue to run myself back into race form.

This morning at Stromlo a progressive 15km tempo run on the undulating 2.5km loop. No warm up, started at 5:00/km and increased speed every lap until 15km at 4:00/km. 1.5km warm down. Ken, KT and Missy were out there too along with loads of MTB on the dirt trails. Keith in Bemboka ran 90 minutes on his comeback. 140km for the week after an afternoon 9km loosener and an orienteering coaching session for Minnie (since she has recently taken it up). A reminder how bad I once was in Ski Orienteering.

Gabe, Jen and Maria for company this morning with 6,5,4,3,2,1 minute efforts and 60 seconds jog recovery at Stromlo XC circuit. Pace for me started at 3:30/km, finished at under 3:10/km. Jen was 4:30/km. Gabe was quickest of the girls. 60 minute loosener jog this afternoon. Long run tomorrow. Next set 5 x 600m XC efforts on Monday. I'll know after that set where I am at. I won't be really quick until the virus clears up and I cut back on the volume again. Also today Keith completed a set similar to us, his first set in a while now. Jane ran 600m,500m,400m,300m,200m,100m at 4:20/km or below. Steve ran 4 x 3 minute efforts at 3:37/km, last effort in 3:33. This afternoon is the Nike sub-2 hour marathon attempt, I'll watch with interest.

Steve and Jane continued their steady rise back to form this week. Steve with 3 x 3 minute efforts at 3:30/km (down from 3:37/km last week). Jane with a tempo run by the lake, her first in eight weeks. Helen and Emma ran 80 minutes this morning. Others did a lap of West Basin 16km. I ran the same run as yesterday. Today it was a cruise with no effort or hills and covered the 18km in the same time as yesterday. Sounds strange but it's normal for me. The more long runs I do the faster they are naturally. Could also mean my virus is improving. Tomorrow at Stromlo long step down XC intervals of 6,5,4,3,2,1 minutes with 60 seconds jog recovery. I should get to 140km for the week this Sunday as planned. Women in the 10000m from Auckland (includes Robyn and Anne the walker).

Running low on daylight this afternoon, ran 18km solid through the undulating trails of the Arboretum, final 2km included 4 x power hills of 45 seconds to 95 seconds. I'll have to start some lunch time running as the days shorten. Still on target for near 140km this week. Next set on Saturday with some step down XC intervals of 6,5,4,3,2,1 minutes with 60 seconds jog recovery.

Another long run at lunch of 20km out and back. A gorgeous day for running, warm with light winds. As is autumn the mornings and nights are another story. Entries have closed for Australian Masters Athletics Championships, almost 700 entries which the organisers claim is a record. Quite a few coming from overseas. Australian Masters Athletics Championships is run over 4 days with a tight program. If I am well trained I can handle the 10000m, 1500m, 5000m and 8000m XC on consecutive days but it makes tactics different. After the 10000m the 1500m and 5000m usually become sit and kick or kick down as I save myself for the cross country. I was very sore for the 5000m in Adelaide last year.

At Stromlo XC Circuit my first easy session this build up of 5 x 2 minute intervals with 30 seconds jog recovery. Weather was windy and cold. Efforts of the intervals weren't intense for me, around 3:30/km for me. Helen just over 4:00/km. The session included the usual warm and and warm down with 5 x 100m strides. 8km for the session. 12km done earlier in the day. Still building up towards 140km for this week. Mostly long slow running.

Just four of us from Canberra made the trip across the ditch to compete in the distance track events (including walking). A breakdown as follows. Alison Sims W30: 400m 4th 73 ; 800m 2nd 2:51 ; 1500m 2nd 5:54 Anne Staunton-Jugovic W50: 10000m 2nd 48:22 ; 1500m walk 3rd 7:47 ; 3000m walk 3rd 17:09 ; 5000m walk 3rd 30:19. Robbie Costmeyer M70: 1500m 2nd 5:34 (ACT age record) ; 5000m 1st 21:27(ACT age record) ; 10000m 1st 44:29 ; 2000m steeple 1st 8:55 (ACT age record) Me M55: 1500m 1st 4:38 ; 5000m 1st 16:45 (ACT age record) ; 10000m 1st 34:13 (ACT age record) All of us will be competing at the Australian Masters Athletics Championships in Darwin come June.