Secret Blog for Killing Track and Parkrun PBs

21km this morning at Stromlo XC circuit. The weather very warm to hot, sunny, wet grass from overnight dew and watering.Track is slow and soft, need a cut. The sets: (with Steve) Warm up, 5 x 100m strides, 4 x 600m with 400m jog (Splits me: 1:52,1:49,1:48,1:47), Steve 1:57-1:52, warm down.(with Helen)warm up, 5 x 100m strides, 3 x 1000m, warm down. Helen in the 4:20s/km. That's it from me for the day, 21km and 128km last 7 days. Next set on track Thursday with 3000m, 800m, 3000m or 5000m.

Very warm and humid, just a breeze this morning for first XC handicap of 2018. The course out and back with dead turn at half way, undulating and rough underfoot. Two crossings of horse stile or climb through gate option at 1.5km and 4.5km. I worked very hard in the first half which was generally more up than down. I caught most runners by the finish, 4th across the line on handicap. Splits: 10:59, 10:12 = 21:11 and 95%+ age standard. A late afternoon recovery run made 18km for the day, 126km for the week. Next set on Tuesday morning, 600m efforts.

Up early to get a set in before I leave for home. Weather perfect with cloud, cool, no wind, grass hard and fast. The set: Warm up through Botanical Gardens, 4 x 800m with 400m jog recovery (<2min), long warm down. Splits: 71,71=2:22, 71,70=2:21, 70,71=2:21, 69,68=2:17 (roughly the same speed I do at Stromlo XC Circuit in my 600m repeats, 1:46-1:42 range. Difference today as opposed to Stromlo is no full gas kick today on the final effort). All up 18km for the day, 124km last 7 days.

This morning a long run to the beach and back. It was mostly on road until the beach, not the most scenic way there I'm sure. I'll try a session tomorrow morning before I start heading home via a couple of flights and driving. I will treat similar to a 600m set on grass. 5 x 2 minute efforts with 2 minutes jog recovery. Sunday is XC handicap with ACT Masters, around 9km I think. I'll be going full gas, first race of the season.

Direct Preparatory Period 1 Late January to 5 April 2018 Building on my good form in Oceania Masters Athletics Championships, first of two major goals for the year is Australian Masters Athletics Championships in Perth, WA. I'll be using target sessions and ACT Masters Championship races to prepare, AMA to be held last weekend in April. Track season in Canberra ends three weeks earlier than AMA Championships. I'll have to train through all of those races with minimal recovery days to avoid peaking early. ACT Championship Races: 10000m 15 February ; 1500m 8 March ; 800m 15 March ; 5000m 22 March ; Non-Championship 1500m, 3000m or 5000m 5 April Key sessions: 2000m Step down on XC or track: 2000m, 1500m, 1200m, 600m, 600m with 4 minute recovery. Pace at 3:20/km, aim for 3:10/km or better Paced sessions on track at 3:10/km. Efforts start at 2000m, all maximum distance covered at goal pace. No more than 3-4 efforts in total 3-5 x 600m efforts with 400m recovery. Pace at 3:00/

Early this morning a walk from hotel to the steepest street in the world (Baldwin Street). I didn't try run it, just a slow walk. This evening a long recovery run along the Dunedin West Harbour bike path and return 19km all up. Still some minor niggles from 3 hard days of racing. I'm happy to do not much but recover in my last days here. If my body suddenly feels great I could do something hard. Steve today ran 3 x 600m efforts. Splits: 1:57, 1:56, 1:53. Steve ran a 28km just over a week ago, took a mini-break to recover.

Cloudy and humid for the cross country this morning. A technical four x 2km cross country circuit with small hills, switchbacks and a couple of straight sections. The downhills proved to be dangerous with mud at the bottom of one hill. The final 200m of each lap (and the finale) was un-raceable with narrow track, blind 90 degree turns around buildings, mud, puddles and a park bench at knee height. The female race was entralling (we got to watch it unfold on our third lap, starting five minutes after the men). A few lead changes and very close gaps in the finish. Louisa Abram W55 won from W35 Bridget and W50 Maggie. Kathy and Ann were 2nd in their age categories. The men's race split off into a leading two (Stafford M35 5000m 16:07, myself M55 5000m 16:29 solo) and a chasing two (Dwight M40 5000m 16:25, Michael M50 5000m 16:52). On the 3rd and 4th lap Dwight drew clear of Michael and came in 3rd. I had a crack at dislodging Stafford on lap 1, the first large hill, then shared som

This morning and afternoon were 800m Championship events. Weather was cool to warm, cloudy with a headwind in the main straight. Kathy placed 2nd in W65-69 event behind the amazing Jeanette Flynn. In the afternoon I won M55-59 event in a new ACTMAC M55 record 2:15.52. My race was combined with the M50-54. Two of each age were racing over the last lap. Peter Fitzgerald third across the line (2nd M55-59) was DQ post event for an infringement. Geoff ran in the M70-74 800m with a crook hip. Both Malcolm Cornelius M50 winner and myself M55 winner were drug tested post-event. It took a long time for us both to provide samples. In the morning Anne won her age in the 10km racewalk. That's it on the track for me. 8000m Cross Country is on early in the morning. I'll be training and playing tourist for the remainder of the week.

Day 1 of Oceania Masters Athletics Championships in Dunedin, New Zealand today. Weather was good, cool to warm, humid, not too much wind, nice track. Only negative was running in lanes 2-3 after second lap. I'm too old to run with the younger lads now, the M30-54 race was after mine. It's a shame, I had plenty left in the tank to mix it with the M30+. Result 1st M55 16:29. A two day taper prior to this, only a few lazy kilometres each day. I felt great out there for most of it today and put in a very fast final lap. Tomorrow is 800m. I should have some competition and I'm up for it. Kathy was 1st W60 in 23:23. Louisa Abram W55 was quickest in her all ages race, 18 minutes+. Shireen Crumpton made a race of it in the early laps. Keith ran a 1300m and 500m effort the other day.

At Stromlo XC circuit this morning for a short 800m race pace set. Weather sunny, warm and some wind. The set: 1500m warm up, 5 x 100m strides, 2 x 600m efforts with 400m jog recovery, 1500m warm down. Splits: 1:49, 1:41. Final effort of 1:41 is my 2nd fastest effort all time. I did run 1:40 a few weeks ago and have only run 1:41 a couple of times. I'm in good shape for 800m. At lunch a 10km recovery run. This afternoon a pacing set at Stromlo with Jen who manganed to run 20 seconds per kilometre quicker than previous week in 4 x 600m efforts. Next couple of days just short runs with strides. Oceania Masters Athletics Championships 5000m on Saturday, 800m Sunday, 8000m XC on Monday. Weather will be variable with some rain.

Afternoon session on track. Weather very warm and very windy. My last track set for the 800m I'll be running in a few days at Oceania Masters Athletics Championships in New Zealand. The set: 4 x 100m(17,16,15.3,14.8) ; 2 x 400m(68.9,67.4) ; 2*200m(31.0,30.2) all off short recovery. Long warm down on Mount Painter making 14km for the day, 118km last 7 days. Slowly taking off the volume. Should be around 90km by Saturday for Day 1 of the Championships. Tomorrow morning 3 x 600m efforts at Stromlo, last effort hopefully quick. 6km at lunch. Thursday and Friday traveling to NZ, just 5km each day of easy running, maybe a few strides.

Steve, Jane and Jen were down in Victoria for this run today. A 28km trail run, super tough challenge that attracted a top class field. All did well. Congrats. Just a lazy 18km on grass for me. Cold and very windy. It will be colder tomorrow morning...single digits in January is very refreshing. I have planned a set at Stromlo in the morning at 3:10/km or better and an 800m specific set on track in the afternoon. I'll see how I feel in the morning.

This morning at Stromlo, warm, very windy with drizzle. Training on my own with reduced recovery a 5000m set. The set: 1500m warm up, 5 x 100m strides, 8 x 600m efforts with 400m jog recovery + 200m. 1500m warm down. Splits: 1:55,1:55,1:53,1:53,1:54,1:52,1:50,1:48) + 200m 33. All efforts were affected by the wind. This afternoon a short recovery run. Tomorrow a long recovery run. Next set Monday morning.

Entries opened today for the Australian Masters Athletics Championships Perth in April 2018. I am entered along with two other people already. I booked flights and a hotel months ago. I begin my Direct Preparation training block for the event when I return for Oceania Masters Athletics Championships in New Zealand next week. Events entered include 10000m track, 1500m, 5000m and 8000m XC, all on consecutive days. I'm treating Oceania Masters as a training week with little taper. Australian Masters Athletics Championships is my first big event for the year. I'll be training as if it were the World Masters Athletics and with a full 10 day taper and all the sessions. Events will be held on the same XC course and main stadium used in World Masters Athletics Championships 2016 in Perth. Below a virtual Australian Masters Athletics Championships Perth. Video from World Masters Athletics Championships.

Yesterday morning Steve and I both ran tempo runs on the 1km loop. Steve is racing a trail run on the weekend. I'm keeping my options open for another Parkrun 5km in lieu of track racing in hiatus. Steve ran 3:58 for his 1200m effort which is sharp. I ran 5:16 for my 1600m effort, similar time to what I had done the previous day. This afternoon at the Australian Institute of Sport track an 800m specific set. Short warm up, 5 x 100m (18,17,17,15.0,14.5), 4 x 200m (32.5,31.3,31.1,30.8). 5km warm down back at Stromlo again. I ran 8km at Stromlo in the morning. Volume is still at 130km for the week. It will be at 120km by Monday and a two day taper will have it at around 90km for the start of the Oceania Masters Athletics Championships in New Zealand next weekend.

At Stromlo this afternoon, very warm with some wind. My first pacing set with Jen to help her 5km and 10km speed. Set 1:(with Jen) Warm up, 5 x 100m strides, 1600m, 1000m, 1600m all paced at slightly quicker than her recent best Parkrun 5km PB. Jen ran super strong, last effort was well under target pace. Set 2: (Solo) 2500m warm up, 3 x 1600m efforts with 400m recovery, warm down. Splits: 5:32, 5:18, 5:17. All up 18km for the afternoon, 126km last 7 days. Next set tomorrow morning, a short set with Steve.

Early at Stromlo XC circuit with Steve. The set: Warm up, 5 x 100m strides, 3 x 600m efforts with 400m recovery, warm down. Splits: Steve 1:53,1:50,1:48 (Steve's quickest this build up). Me 1:53,1:44,1:42. Keith ran 4 x 400m (75,75,74,74) and 2 x 200m (36,35)on grass track.

Up early at Stromlo XC Circuit. Temperature expected 39 degrees and windy. I had my run done by 8am. . Using the undulating 2.5km loop 17km starting at 4:20/km increased pace throughout the run, last kilometre 3:28, average 3:57/km. Long runs also today from Steve and Keith who also got the job done early. Next set tomorrow morning 5 x 1000m XC.

Early this morning at Stromlo with Steve present. Later set with KT. Weather warm to hot no wind. The sets: 3500m warm up, 5 x 100m strides, 2000m 6:43, 1000m 3:18, 1500m 4:45, warm down, warm up, 5 x 100m strides, 5 x 600m with 400m recovery, warm down. Steve 4km TT in 15 minutes while I was doing my first set. Keith in Bemboka 5 x 100m, 4 x 1000m undulating gravel road. Splits: 3:38, 3:41, 4:02, 4:16. It was hot there too.

Early set this morning at Stromlo XC circuit, warm, no wind. The set: Warm up, 5 x 100m strides, 3 x 1000m, warm down. Splits: 3:10, 3:08, 3:05). Afternoon set 50 minute lower threshold XC run. Steve 3 x 3 minute efforts. Splits: 3:25/km, 3:23/km, 3:27/km. Keith 5 x 600m efforts. Splits: 2:02, 2:14 (680m), 1:57, 1:56, 1:56.

Stromlo XC Intervals this morning with Steve. Weather warm, no wind, heavy dew on grass, enough to saturate shoes. The set: Warm up, 6 x 100m strides, 5 x 600m efforts with 400m jog recovery, warm down. Splits:1:53, 1:49, 1:46, 1:44, 1:51 (cruise with 200m kick). Steve all in the 1:50s, every effort quicker. PM set was on track, hot and windy. Warm up, 4 x 100m strides (17,16,15,14),4 x 200m strides (32,31,31,30),warm down. All up 24km for the day, 136km last 7 days. Back to work tmoz, will reduce volume back to 120km/week. Keith in Bega on track with long grass. Splits: 55,55,53,57,49. Afternoon recovery run to make 15km for the day.

Double Parkrun New Years Day started at Tuggeranong this morning 7:30am. Gungahlin started at 9:30am delayed so Tuggeranong finishers could drive to the other end of town. By then it was very warm, sunny but no wind. Many Parkrunners completed both. I only ran Gungahlin. Jen ran a PB at Tuggeranong. No wind was in my favour, having someone to chase also, splits were good enough to stay motivated for a Parkrun PB, I only had to suffer enough in the heat. Splits from Garmin: 3:08, 3:18, 3:13, 3:20, 3:22,(+ 8 seconds)= 16:31. I was through 3000m in 9:39, my quickest of the five runs I've done here in the last fortnight or so. Winner was 15:26. Summing up: 16:34, 16:33, 16:42, 16:39, 16:31 all on the same course with 130km+ in the legs last 7 days for all 5 runs. No more Parkruns for a while, I'll concentrate on sessions to get me going faster than that.