Secret Blog for Killing Track and Parkrun PBs

This morning out for a long, hilly 20km in 84 minutes. Plenty of others out there getting the job done before the heat of the day. Spotted Ewen out there at one point putting in a surge I could barely match. In the afternoon still hot. I ran 5km including 4 x 100m (19,17,15,14), 3 x 200m (32,31,31) and 3 x 300m (51,48,48) strides. Legs felt good once they got going. All up 25km for the day, 122km last 7 days. Monday morning a long run including 5 x 100m strides (18,16,15,14,14) and a 600m effort at 3:10/km. On New Years Day 5km Parkrun events at 730am Gungahlin and 930am Tuggeranong. I'll run the first flat out. If I am able to I'd like to break the current M55 record on the Tuggeranong course. It's held by Simon Claringbold with 4 identical times of 17:26. I'm not sure I can on my current form, especially as a second run for the day. If I can't I'll try later in the year when I am fresh and it's a little cooler.

Warm to hot with some wind this morning at Parkrun. Not pleasant for running. I was trialing new shoes (Nike Zoom Vaporfly 4% Flynit). To get some data I wore a Garmin with intervals set to 400m. Firstly the shoes felt great with no pain in my feet. As a first run in them things are positive for events 10km and over. For Parkrun I have quicker shoes that have caused me pain for the last few years. 400m Splits (Goal pace was 80 seconds or 3:20/km): 78,80,81,84(hill),79,80,80,84 (dead turn),84,81,85(hill),84,54(284m). I held the pace for 3km, like last week a fade in the final 2km although highest point of the course is around 800m to go. 17:20 is 40-50 seconds slower than I was doing on the same course this time last year (in faster shoes but similar conditions). Takeaway is I need more long intervals sessions at 3:10-3:20/km plus some shorter sessions to get back there again. It will take around 3-4 weeks given I already have a big base. See diary excerpt below for details on how. I

Warm to hot this morning, no wind. Almost unsafe for running. Track grass being cut as I trained. The set: 2500m warm up, 5 x 100m strides, 5 x 600m efforts with 400m recovery in 2 minutes, warm down. Pace was controlled at 3:10/km staying relaxed, last 2 efforts at 3:07/km. An evening run to make 17km for the day. Next set on Saturday at Parkrun with a goal pace of 3:20/km.

Competition schedules have been issued for the remainder of the ACT Masters track season. I can now set up some training plans for the season. Aim is to peak on 14 April for the Australian Running Festival and back up 12 days later in the Australian Masters Athletics Championships held over four consecutive days. How I recover from the half marathon will determine what events I run in the AMA Champs. Events are 800m, 1500m, 5000m, 10000m and 8000m XC. ACT Masters Track and Cross Country races as follows: Direct Preparation Block (Volume 120km/week reducing to 110km/week) 01 January - 26 January No racing except a couple of Parkrun events 27 January 6.1km cross country 07 February 3000m 21 February 1500m 24 February 7km cross country Competition or Racing Block (Volume 110km/week reducing to 100km/week) 28 February 5000m 07 March 3000m 14 March 10000m 21 March 800m 28 March 1500m 31 March 8km cross country 04 April Taper begins (Volume reducing from 100km/week to 85km/wee

Xmas edition of Burley Griffin Parkrun this morning. Weather warm, sunny, no wind. That's about as good as it will get this week with at least 7 days in the mid to high 30s. There were plenty of folk out there dress in festive attire. I ran this course two Christmas ago in 16:47 with four good runners around me. Today I had to make my own pace until young Travis came past with 1500m to go. I was good for 3km. Next week on New Years day I'll run another event. It will be held on a loop course rather than out and back as it was today. I should be in better form but it may be very hot.

2019 will be a low key affair. I don't have any big goals other than enjoy the training and racing. I'll be spending 10 weeks in Europe May to July. Stage 1 Jan-April: ACT Masters track and XC meets. Distances 800m-10000m. Stage 2 April 14: Australian Running Festival Half Marathon. Stage 3 April 26-29: Australian Masters Athletics Championships, Melbourne. Races a selection of 800m,1500m,5000m,10000m,8000m XC Stage 4 May-July: Training and Parkrun events in Europe. Stage 5 August 11: City2Surf 14km mass participation road race. Stage 6?

Early morning set at Stromlo XC circuit this morning. Weather sunny, cool, dew on grass, some wind. The track very slow. The set: Warm up, 5 x 100m strides, 4 x 600m with 400m recovery in 2 minutes, warm down. Goal pace was 3:10/km (1:54) run as 5000m set. Splits: 1:58,1:55,1:52,1:50 An afternoon long run of 75 minutes to make 24km for the day, 110km last 7 days. Christmas Day will be one of the Parkrun events on offer. I'll get an idea of where I am at and start building the form.

Weather cool and very windy at Stromlo XC circuit this morning. Grass is lush and slow with recent rain and not recently cut. The set: Warm up, 5 x 100m strides, 4,3,2,4,3,2 minute efforts with 1 minute jog recovery on undulating 2.5km circuit, warm down. Gabe and Jen were best of the girls. An easy recovery run in the afternoon to make 24km for the day, 110km last 7 days. I had a day off yesterday to freshen up. Volume will stay at 110km for the next week or two as I run a couple of Parkrun events (on Christmas and New Years Day). I might sneak in a short set tomorrow morning.

Weather almost perfect for running at BBQ Stakes with cloud, no wind, mild temperature of 20 degrees although humid. Time of 22:15 in my fourth full run on the course since World Masters Athletics Championships. 22:42, 23:10, 22:29 were previous runs. Final track meet of the year tomorrow evening (weather permitting). I am meet director and hopeful of having a run over 2000m.

Too hot and windy for a fast set this evening, I opted for the forest trails in the pines, protected from the wind. 18km all up with 4 x 6 minute efforts on undulating forest trails. 120km last 7 days. That's 10 weeks of base training done at 120km+ average per week, almost no racing. I'm ready to begin structured training again in the New Year. I'll have 2-3 Parkrun events in the mix between Xmas and New year to get a gauge of where I am at.

Rain off and on all week here. Track meet on Thursday was cancelled. At Stromlo the surfaced was cored and filled with sand. With all the rain very slow going right now. Will take a few days and a cut to speed up again. Set at Stromlo included 5 x 600m intervals with 400m recovery. KT and Helen best of the girls, both sub 4:00/km. My last two efforts 1:48,1:46. We were recovering from a two party evening with Roger a 60th milestone. Today an easy recovery run of 17km. 120km for the week. Steve up north had another great Parkrun result with 18:23 for Steve and a big course PB.

This week Helen and I planned, trained on course and executed our two person relay strategy to the best of our ability in this very low key event. It's more famous for pizza, beer and chatting post-event. The scenario: Two people run in relay fashion without watches on the regular BBQ Stakes course, currently at 6.1km. Course is on bike part start and finish with a long, hilly and testing XC section in the middle. I was to run the first section, mostly up and not quite to the highest point of the course. Helen ran the second part, mostly down but still with some testing climbs at pace. The training: We have a recent baseline for both of us at the weekly events but no stats for each sector. I ran two maximum threshold runs in training on the first sector of 3.1km. Helen ran two maximum threshold runs in training on the second sector of 3km. Based on the times we nominated our total time of 25:30 which would be close to our best potential time. The weather for the relay was warm w

Stromlo XC intervals this morning. Very warm, no wind. The set: Warm up, 5 x 100m strides, 5 x 3 minute efforts with 60 seconds jog recovery, warm down. KT again the best of the girls. Noosa Parkrun had Jane 1st female 21 minutes, Steve 18 minutes only 3 seconds slower than his PB for the course. both solid runs. Keith in Bemboka is preparing for a late start to the season specialising in the 1500m. Things going to plan for Keith. Of me: A solid set this morning, 40 minutes in the early evening to make 120km this week. A long hilly run in the forest early tomorrow morning. Ewen took a great video of the 800m handicap a couple of days ago. It's always good to see how the race unfolded from the perspective of reality. Thanx as always Ewen.

Weather very warm with light winds for the Higgins, Pennington 800m handicap race. As M55 I started 1:56 behind the first starter and 14 seconds behind legend John Lamb M65. Kathy was in the middle of those two. I ran MY race again as I have for the last year or so. Not too fast a start and always saving something for the finish, calm. I always had John in my sights. John accelerated a few times on the last lap and I never reeled him in until the final 70 metres. I hit the lead at full speed and won by a couple of seconds. Anthony ran great again to finish 3rd. Prior to the race I did a full set of 10 x 100m and 2 x 200m strides, plus rolling and stretching.

Weather warm with light winds for a maximum threshold run at BBQ Stakes. No warm up today other than hill strides and stretching, I did that in the up hill first kilometre. The result 13 seconds quicker than a fortnight ago. It's still 40 seconds from where my limit is on the current course with civil works occurring since mid-June 2018 adding around 100m. Tomorrow on track is a handicap 800m as part of the 800m,1500m,3000m series inspired by the late Jack Pennington and Chris Higgins. I'll do a full warm up plus 4 x 200m strides before the event. Time doesn't matter in this race, all about a top 3 finish. I'll be giving some a big head start. I'll need something left in the last lap. 126km last 7 days. This is last year's race taken by Ewen. Thanx again.

This morning very early at Stromlo to avoid heat and wind. The set: Warm up, 5 x 100m strides, 4 x 600m efforts (1:58,1:52,1:50,1:46) with 400m recovery, warm down. This afternoon a long recovery run to make 130km last 7 days. Also on track was Steve doing 3 x 600m efforts (1:48,1:49,1:52) his best set this season interrupted by a plover, me a WOMBAT! He crossed the cycling criterium track and moved on.

Sad news to hear Paul has passed away. Whether it was listening to Paul and Phil on those July late evenings or finding him somewhere in France or Adelaide for the Tour Down Under his voice left a lasting memory. RIP Paul and Mike on rooftop in Chartres 2012.

This morning at Stromlo XC circuit warm with some wind. The track is lush a slow despite a cut last week. Five of us there this morning, some regulars down in the mountains for the weekend. The set: Warm up, 4 x 100m strides, 2 x 200m, 6,5,4,3,2,1 minute efforts, 1 minute recovery, warm down. KT was best of the girls. Jen also getting back into good form. I felt good out there today. I had some help as the younger elite groups came through. All up 14km for the morning, 6km in the afternoon, 127km last 7 days. Steve and Minnie ran Parkrun Ainslie. Steve was 3rd overall with a big negative split on a tough XC course. Splits: 3:49,3:53,3:44,3:45,3:25=18:37 and new M45 age record. Tomorrow a long run which may include some short intervals.

Weather warm with light winds and some cloud cover for track this week. About as good as you can get at 6pm a couple of days before summer. Field in the males was very good. A few missing in the females. Jacob offered to help with the pacing before the start. I didn't know what that was for me. I'd already done a short set before the start of the race, felt OK. The set: Warm up, 4 x 100m (18,17,16,15) with 100m recovery, 200m jog, 2 x 200m (33,31) with 200m recovery, warm down, warm up, 6 x 100m strides, 3000m 9:59, warm down. All up 15km for the day, 130km for the week. The 3000m: Jacob set an even 3:20/km tempo. I sat in behind and relaxed as many muscles as I could. With 600m to go Jacob skipped away (9:54), I tried to respond and lost form although did maintain speed (9:59). Steve (10:16) and Anthony (10:18) had a great race, both had their best runs of the year. That's 8 weeks of base build up for me at 120km+ per week. I'm not rock solid yet but it's only

Yesterday morning Steve ran his short set at Stromlo. The set 4 x 600m (1:50,1;51,1:49,1:50),2 x 200m (34,33),4 x 100m (16,15,15,15). I ran an identical set at lunch today. I was a little slower than Steve. Splits: (1:55,1:53,1:55,1:51),2 x 200m (34,34),4 x 100m (21,17,16,15). Yesterday I ran a 17km recovery run by the lake at lunch. Today after the set I ran 45 minutes watching a low key 5km XC race at Stromlo. Rain expected on Wednesday and lots of it. 120km last 7 days. Ewen captured the action from the ACT Masters 1500m handicap a couple of weeks ago. Thanx once again Ewen. This Thursday I expect run run a low key 3000m at track.

Weather perfect for running the ACT Masters XC 6.3km handicap this morning. Weather warm with light winds on a course that features two long hills to start and finish. Time of 23:10 is 35-40 seconds slower than my best times set on the course. Around 30 seconds quicker through 6km than I ran at BBQ Stakes 6km on Wednasday. Another step up in form, still a bit to go. This afternoon a long recovery run to make 24km for the day, 122km this week. On the short 3km course KT had a good run.

With Stromlo Running Festival events in progress there was never any shortage of vibe for our session. Australian marathon record holder Deek was doing the commentary. Jane was 3rd female in the 10km and Steve ran 5km XC in 18min prior to us arriving. It was very windy again. Our set: Warm up, 4 x 100m strides, 2 x 200m strides, 6 x 2 minute efforts on undulating loop with 60 seconds jog recovery, warm down. 15km for me in the morning, 5km recovery run in the afternoon to make 122km for the week. Tomorrow is ACT Masters XC handicap. My M50 and M55 records (and all ages) are both 22:30 for 6.3km. I don't think I'm in that shape yet. I'll find out tomorrow. Course includes two long hills and some flat in the middle.

Track was cancelled on Thursday due to thunderstorms and strong winds. Friday was also windy. Steve ran 5 x 300m efforts on Friday morning. Splits: 55,56,55,56,55. I ran 90 minutes on forest trails out of the wind. Saturday is Stromlo Running Festival, assorted events. We will train there and watch. Sunday is ACT Masters XC Handicap. I've had 7 weeks of base training at 120km+. This week was a full set of sessions plus long runs. There is only one race of interest left for me this track period before Christmas. 5000m in the evening on 13th December. Like last year I'll run a few Parkrun events over Christmas New Year to build up the racing form, ready for 2019.

My first maximum threshold run at BBQ Stakes since before World Masters Athletics at lunch today. Weather very windy, sunny, cool to warm. Time 22:42 is on the slow side, not too far off the pace. I felt good out there and had plenty left at the end. It gets very windy tomorrow with winter conditions. Not great for running a track 3000m. I'll see if I can drag myself out there. This afternoon an easy recovery run. 17km for the day, 120km last 7 days.

This morning at Stromlo XC circuit I joined Steve briefly for his set. The set: Warm up, 5 x 100m strides, 4 x 600m efforts with 400m recovery, warm down. Splits: (Steve) 1:47,1:52,1:55,1:55. Me: 1:45 (only the first effort since I did my set yesterday. Conditions no wind, cool, dew on grass. Set for Steve was near his best. His first effort was fastest this prep. My effort 3 seconds quicker than yesterday, now only starting to hit full speed again. This afternoon a recovery run including 2km maximum threshold effort to make 18km for the day, 120km last 7 days.

Yesterday a long hilly run on forest trails. 24km for the day, 125km for the week. This morning early at Stromlo XC circuit 3 x 600m efforts with 400m recovery. Splits: 1:55,1:51,1:48. Afternoon run included 2km maximum threshold on forest trails. This week I will begin to add in 200m-400m strides to the normal program. It will all be on grass at Stromlo in the afternoon or evening. There should be a immediate lift in form. Milli had her first swim yesterday.

This morning at Stromlo windy and warm, five of us there for training and coffee later. The set: Warm up, 5 x 100m strides, 5 x 3 minute efforts with 1 minute jog recovery, warm down. At assorted Parkrun events Steve 1st 18:49 and Keith getting back into it elsewhere 2nd (1st male)20:42 after a very slow start. An afternoon recovery run for me to make 20km for the day, 125km this week. Tomorrow and long recovery run plus some XC intervals if I am feeling OK.

This evening I ran the Pennington Series 1500m handicap as part of a session. 800m,1500m and 3000m comprise the series. The set: Warm up, 4 x 100m (17,15,15,14), 2 x 200m (34,33), 1500m (4:50), warm down. Kathy W65 is usually my toughest competition in the series. I gave her 93 seconds head start and caught her with 500m to go. Kathy finished 3rd, 31 seconds after me. It was very windy out there. This morning Steve ran a set of 3 x 1500m. Splits: 5:07,5:11,5:16. He was feeling a little tired or fatigued during the set. A low volume day for me today. 122km last 7 days. I'm still having trouble breathing during hard efforts due to virus or hay fever. It is getting better. I'll start to lift the intensity on the weekend and see if I can find some form over 800m, 1500m and 3000m before the racing finishes for 2018. My leg speed and aerobic fitness is good. Speed endurance is not so good.

Yesterday morning Steve ran 4 x 600m XC efforts at Stromlo. Splits: untimed, 1:53,1:53,1:50. I ran another long recovery run of 17km on forest trails. That marks the end of a six week build up at an average of 120km+. 135 km this week. Today a maximum threshold 6km XC run.

This afternoon a long recovery run out to the Zoo and back. Managed to see some giraffe and reindeer at the turn point. I had Helen for company in the middle hour of the journey. 135km last 7 days.

Early morning set of Stromlo XC circuit. Weather sunny, cool to warm, no wind. The set: Warm up, 5 x 100m strides, 2 x 200m strides, 4 x 600m (1:55,1:52,1:50,1:51) with 400m recovery,warm down. Speed was quicker than yesterday. I'm still finding it hard to breathe with this lingering virus after effects. This afternoon a long recovery run. 131km for the week.

This morning sessions done at Stromlo XC circuit. Weather was cool with light winds. Surface is slowing up with the rain greening up the grass with lush growth. I can barely feel the feet hit the ground now. Steve ran 3 x 1500m efforts. Splits: 5:06,5:07,5:09. That's Steve's best set of this type. Gabe, Roger and I ran 3 x 1000m efforts, my first set for a few days due to virus. Splits: 3:13,3:12,3:11. Gabe was in the 4:30s. This will be my 6th week at an average of 120km. My training base is now largely repaired after WMA in Malaga. Now to find some session and racing form. On track Thursday is a handicap 1500m and One Hour run. Not sure what I will run.

Yesterday morning Steve ran a 1500m XC effort in lieu of track. Warm up included 4 x 100m, 2 x 200m. 1500m was 5:01 with 500m splits: 1:37,1:41,1:40. I still wasn't feeling good enough to do a set. Instead my 4th long run in 5 days and 130km last 7 days. I'm not far away from resuming sessions. Probably on Saturday morning.

Rain all day and still coughing up gunk, I waited until the afternoon for a longish run, the first part on bitumen to avoid some mud. Remainder the usual out and back through pine forest on wide, undulating trails. That makes it four longish runs in six days. Tomorrow evening is ACT Masters track meet. I'll head out after work, do an easy set followed by a trot around in a race, probably 1500m.

This morning at Stromlo Steve ran 4 x 600m efforts. Splits: 1:52,1:51,1:52,1:53. Another best set this prep. There was some rain about and has been all day. It gets worse tomorrow. Yesterday Helen and I ran a repeat of the Saturday set (Helen was absent on Saturday). The set: Warm up, 5 x 100m, 2 x 200m, 1500m, 1000m, 600m, warm down. My splits very slow with gunk in chest from head cold. Final 600m a poor 1:54(1:41 last week). I ran 19km for the day. 17km today of easy running. It's Melbourne Cup Day here. The race that stops Melbourne.

Track on Thursday was hot, not as windy as earlier in the day. Steve has his first race on track, KT also had a trot taking 8 seconds off her run last week. This morning Steve ran 3 x 1500m XC efforts at Stromlo. Splits: 5:12,5:12,5:10. His best set of this type since winter. KT and Gabe ran 1500m, 1000m, 600m. I did the pacing at 4:00/km +/-. I've had a head cold, missed a couple of days as a precaution. Today 20km all up. Volume is down to 100m last 7 days. This week may be very wet on Tuesday and Wednesday. I'll fit a session in regardless if I am up to it. Tomorrow a long slow run.

Warm and sunny at Stromlo XC circuit, light winds. Steve ran at 6am, would have been cool then. His set 4 x 600m efforts, all in 1:55. Helen and I started 2 hours later. Our set included 6,7,4,3,1 minute efforts with 2 minutes recovery. All up 14km in the morning, 6km recovery run in the afternoon to maintain 125km last 7 days. Track on Thursday will be a 3000m. It will be hot and windy.

My first longer maximum threshold run in many weeks. I was a bit rusty early, warmed into it. The course undulating throughout, included a 1km hill with average gradient 10% 10km in the afternoon (after picnic with dog) to make 20km for the day and 125km last 7 days. Tomorrow a long recovery run. Tuesday XC intervals. Thursday 3000m tempo on track. My 4th consecutive 120km+ week.

This morning at Stromlo XC circuit 5x600m(224,217,217,217,141). I was pacing the girls first four efforts before a quick final effort of 1:41, a life time PB on the circuit. Best of the girls was Emma, closely followed by KT and Helen. All were in recent best form. Steve in Parkrun 5km Eastern Gardens ran 18:32. Splits: 3:34,3:51,3:35,3:43,3:37. It's regarded as one of the slower courses. Tomorrow ACT Masters XC handicap 7km. It's an undulating to hill course.

Weather windy, a little cooler this week. Again running the early race in the worst conditions. It's 6 months until Australian Masters Athletics Championships. Nothing important on the near horizon. Field for the 3000m was very good, especially in the females. KT, Leanne, another KT. I was late on the warm up leaving from work rushed. 15 minute warm up, 5 x 100m strides (last two timed, 16.2,15.2). 3000m first kilometre 3:17, 10:10 to finish. Felt good. Steve ran 3 x 600m efforts in the morning at Stromlo. Splits: 1:55,1:52,1:53. Recovering from last weeks hilly 10km Run With The Wind. Busy weekend of running with Stromlo session tomorrow, ACT Masters XC 7km handicap on Sunday. It will be my first longer effort since World Masters Athletics Championships. I've now run 3 weeks at 120km+ average. It's usually 6 weeks until I'm running really well again...half way there. Last 7 days 125km. Way back in 1990 I was in Norway and on my way to Sweden in Goteborg, site of t

Tomorrow at track 800m and 3000m on schedule. It should be warm and windy again. Thanx to Ewen for last weeks 1500m video.

Faster set planned for tomorrow. Today 6 x 3 minute maximum threshold intervals with 60 seconds float recovery. 8.5km including recovery plus warm up, 8.5km warm down. 120km last 7 days. On track this Thursday is an 800m. I'll use a 3000m early as warm up plus the usual 100m and 200m strides.

I am back a month at home now and three weeks into a new training experience. To keep my focus and motivation I'm looking forward as far as Gothenburg 2022 when I will be newly in the M60 age group. My only visit to Canada was in August 1990 for orienteering races between Vancouver and Calgary, never in Toronto. I've made visits to Sweden in 1986, 1990 and 2000, also for orienteering races. During 1986 and 1990 I spent some time in Gothenburg. Big Picture Training Plan: 2018 remainder: Focus on 800m and 1500m races and training, only local events. 2019: April Australian Masters Athletics Championships Melbourne. 800m, 1500m, 5000m, 8000m XC. I will ditch the 10000m on track if 800m form is OK. May-July 10 weeks in France, no racing except Parkruns. August Sydney City2Surf 14km road. September Adelaide City2Bay road. October Adelaide Australian Masters Games?? 2020: Australian Masters Athletics Championships Brisbane 20 July-1 August World Masters Athletics Championships To

This morning a longish run of 20km from home, solid and relaxed in the middle, all on forest trails. Some of my friends were out of town doing 'Run with the wind' 10km out at Woodlawn tip and wind farm. It's a very hilly course, often windy as the name suggests. A bit too tough on the body for my liking, I skipped it even though there is some money on offer. Brief results: Steve 1st M40-49 40:38, Toby 2nd M12-14 42:57, Jane 3rd female 44:28, Jack 3rd M15-19 48:46, Helen 2nd W50-59 51:20, Emma and Rob out there enjoying it too. Congratulations. While they were doing it tough Milli was having her first picnic at the Arboretum. Kids and kites there also.

Warm with no wind at Stromlo XC circuit this morning. Four of us there. Helen racing a hilly 10km tomorrow so light training. The set: Warm up, 5 x 100m strides, 2 x 200m strides, 5 x 600m (2:23,2:17,2:17,1:46,1:44) warm down. I was pacing KT on the first three efforts, warming up in the process. Thunderstorms about in the afternoon. I ran a recovery run after the lightning cleared. 21km for the day, 120km last 7 days. Long run tomorrow, may include some speed work.

Yesterday a long recovery run of 17km. I was worried the rain would wash it out but no such thing as it passed by home to the west and east. Today was warm and sunny. Track season began today. With the fire damage the meet was a low key 'çome and try it' night. No proper timing, race clock and such. I used as a training session. The set: Warm up, 4 x 100m strides (18,17,16,15), 2 x 200m strides (33,32), 1500m 4:46, warm down. Weather warm and windy blowing Kapoc tree fluff all over the track. This phenomenon usually lasts a week or two in October every year. Not healthy for running lungs. I wore a hat and sunglasses to protect the eyes. Nothing I could do about the lungs. Times were on the very slow side. Steve ran 3 x 1500m at Stromlo, all in 5:14. Splits through 500m were 1:39,1:42,1:43. I'll step the training up this weekend. I may even get out to the track on Sunday for a sneaky session on my own.

Early morning session at Stromlo XC circuit with Steve. Just a short set for me. The set: Warm up, 6 x 100m strides, 2 x 600m, 400m recovery. Splits: 1:54,1:45.( Steve 1:54,1:49,1:51,1:53...best 600m set this prep). Warm down. Afternoon recovery run to make 17km for the day, 125km last 7 days. It looks like track season will begin on Thursday despite the arson at the track last week. 1500m is first race on the program. I'll do a full warm up and strides then run the 1500m. Rain is expected next two days. Let's hope it clears off before track.

Stromlo XC circuit today for a lunch time session. Weather warm and windy. Just me and Helen. The set: Warm up, 5 x 3 minute efforts on hilly loops, 60 seconds float recovery, warm down. All up 10km for the session, 7km in the afternoon as recovery, 125km last 7 days.

This morning a 90 minute run from home including 20 minutes at maximum threshold on hilly out and back forest trails. I was gate crashing KT's set. 125km last 7 days. In Melbourne Jen and Maria were running. Jen ran 3:59:15 2nd W60-64 in the marathon. Maria ran 1:54:13 2nd W60-64 in the half marathon. Congratulations. Conditions were hot and windy.

Stromlo XC intervals this morning. Weather cool to warm, misty to sunny, light winds. Five of us there. The set: Warm up, 4 x 100m strides, 3 x 200m hills, 1200m 3:45, 1000m 3:04, 600m 1:47, warm down. KT was best of the girls with all efforts sub-4:00/km. All up 10km for the morning, recovery run in the afternoon to make 125km last 7 days. My set: Surprisingly quick! I wasn't expecting that given a few light weeks and not much else. Very similar to the speeds I was running at WMA Championships in Malaga. Steve also at Stromlo ran 3 x 1500m efforts. Splits: 5:14,5:08,5:15. No sign of the magpie from any of us. The family of birds that has terrorised us for a decade seems to have been removed again. The Woden track storage shed was burnt down by arson this week. Start of track season may be delayed. It was expected this Thursday. Regardless of when it starts I should be ready to resume soon. Tomorrow an easy run including a short maximum threshold effort.

At noon a long recovery run of 75 minutes on mountain forest trails. 125km last 7 days. Tomorrow XC intervals at Stromlo. Conditions should be Ok early. Time to start thinking about training for track in the 2018-2019 season. I'll begin again from scratch as I did in Paris a couple of months ago. This is what I did there over 18 days. I'll begin to build up leg speed using 100m and 200m strides. Speed endurance with intervals ranging from 400m to 2000m, a mix of sessions using 4-5 different speeds. Racing aimed at 800m to 5000m. Track 4*100m, 5*400m(76,75,74,71,69); Recovery Run 40 minutes Track 4*100m, 5*600m(155,152,153,153,151);Puteaux33 minutes Track 4*100m, 6*200m(38,37,36,34,34,33);Puteaux40 Parkrun Bois de Boulogne 5km 1st 17:22([323lost]333,330,329,318,330);Puteaux20 minutes Long recovery run 100 minutes Track 4*100m, 4*200m(35,35,34,32)4*800m(232,231,232,231); Recovery Run 25 minutes Track 4*100m, 4*200m(34,33,33,32)3*1000m(307,309,312);Recovery Run 25 minutes

This morning Steve ran a 6km maximum threshold run. Splits: 3:55,3:52,3:51,3:51,3:57,3:52. Very consistent. Yesterday Helen did her 6km maximum threshold at BBQ Stakes, just over 30 minutes. Today Helen and I ran 3 x 600m hills at Stromlo. Splits for me: 2:22,2:04,2:01. Helen was 2:45-2:35. This afternoon an easy recovery run to make 17km for the day. Photo credit: Gwenael from a couple of days ago.

An afternoon run avoiding much of the wind. It's gone cold and wintery again here. No doubt I'll be complaining of the heat in a week. That's spring for you. Out and back on mostly soft surfaces. At the turn point I ran 5 x 200m hill strides. Splits: 42,42,41,38,36. Tomorrow I'll run my first set at Stromlo for a while. It will be cold and windy again. The set will be short and not too fast. I'll spend the next 10 days or so trying to find my race legs again through some more short sets, not too quick. 110km last 7 days. I'll hit 120km last 7 days tomorrow. It was French movie night with friends, Saint Amour.

Steve this morning ran 4 x 600m XC efforts at Stromlo, success in avoiding the swooping magpie. Splits: 1:54,1:54,1:52,1:53. A decent lift in form and volume from last week. I've had 4 days at normal volume and things are looking better. This afternoon 5 x 100m strides included in a 17km run. Tomorrow I may try myself on a 6km XC course at BBQ Stakes.

This morning a long run on my normal out and back course on forest trails, finishing on grass at Stromlo. It wasn't fast. Glad to get that done and ready to move forward again. I had two weeks at only 30km per week. In a few days I'll be on 120km for the week. It will take 6 weeks to get back into good form. I'll start a full load of sessions in a fortnight if all goes well. I spent the afternoon having coffee, tending to some plants and playing with Milli the border collie. I'll be on dog minding duties next weekend.

Steve this morning 3 x 1500m efforts at Stromlo XC Circuit, all un-timed. Warm down was done at a near by Parkrun. I ran easy for 65 minutes including 5 x 100m strides. An easy run later in the day made it 17km. I should be back at normal volume of 120km this week. Still around two weeks until I start structured training. Tomorrow a longer run of 85 minutes. Took a while to extract and compile videos from Facebook. Shot using camera phone in portrait, finish straight only. Heat 2 and final. Also some great semi final 1500m photos from Shaggy. I remember back to arriving in Paris and discovering my training track only a short jog from the apartment. I was excited I could train for 1500m and 5000m events. I was surprised the running form and fitness came back so quick. It was an awful winter in Canberra. It was a perfect autumn in Paris. Looking back the running feeling I had in the 5000m and 1500m semi-final was the best I had during the championships. Looking forward to running mor