Secret Blog for Killing Track and Parkrun PBs

After 7 months and 17 days we are able to run Parkrun in Canberra again. Very lucky with the weather, thunderstorms either side of the event. Weather aside from that was cool, humid, light winds, puddles everywhere on track. I was lucky to have company of young orienteer Paul. We both spent long stretches trying to drop each other, it came down to a short sprint finish. Lots of fun racing Parkrun again. Leonor ran Parkrun Burley Griffin. Splits(500m): 1:42,1:44,1:39,1:43,1:50(dead turn),1:42,1:47,1:47,1:44,1:38. Heart rate peaked at 172bpm in the final 500m. 10km for the morning including warm up and warm down. A recovery run in the afternoon to maintain 120km+ for the week. Steve ran a set of 3 minute intervals with 1 minute recovery at 3:40s-3:50s/km.

Friday afternoon long recovery run on forest trails from home. Weather cool to warm, light winds, some light drizzle. There should be more rain on Saturday. I'll be heading to Parkrun for an outing if the weather is OK.

Thursday afternoon recovery run on Black Mountain trails, 17km. Weather problematic with thunderstorms rolling through. I had a sleep until the weather allowed me to get out there...I did enjoy the run, jumping puddles, nobody to be seen. The worst weather is still to come, peaking on Saturday. No plans, just get out running when I can in between the lightning. I have a new old camping car, a RAV4, silver and box shaped like the Renault Kangoo I had for many years in France. Keith got out there for a 1200m effort on rough grass, splits promising.

Wednesday afternoon long run including a pacing session at the Australian Institute of Sport track with Steve. Pacing was done at 3:20/km or 16:40 5000m. I should be able to run very close to that now. The set: Long warm up, 4 x 100m strides, 2 x 200m (3:00/km), 400m,500m,600m,600m,700m all at 3:20/km with 200m jog recovery, 2 x 200m 3:00/km, long warm down. All up 17km for the day. Keith on the coast a couple of jogs or runs today, raining down there again. Lots of rain expected over the next few days. No plans, I'll get some running in when I can. Parkrun on Saturday will be very soggy.

Tuesday afternoon track session with Steve. Weather cool, cloudy with spots of drizzle and light winds. The set: long warm up, 4 x 100m strides, 2 x 200m strides (36,34), 4 x 400m (74,73,72,70),1200m tempo(327/km), long warm down. All up more than 18km for the day, maintaining 120km+ for the week. Similar weather expected on Wedneday. Steve and I will meet again at the track for a session including a time trial. Keith had a rainy day, just a steady run.

A very wet and windy Monday. I watched the rain from my office window, everything looking bleak. The rain soon cleared, the wind didn't ease. I got out there late afternoon and found somewhere deserted, less exposed to the wind and dry underfoot to run 17km, maintaining 120km+ into my fourth week of this base building block. More muscle mass on my legs, less flab. It looks like the wind will ease late afternoon on Tuesday and continue through Wednesday before the rain comes again. I'll double up on Tuesday and Wednesday with sessions at the track. It's looking wet on Saturday at Parkrun.

Sunday morning long run including ACT Masters XC handicap at Ainslie Woodlands. The wind, rain and drizzle continued overnight making the trails muddy and slow on a very hilly course including one climb of more than a kilometre. I had a strong run especially on the climbs and caught 22 runners in the final three kilometres. More poor weather this week to come, cold and windy until the weekend. No track meet on Thursday, I'll get some sessions on track or grass in when I can. Parkrun begins again on Saturday with a six week trial. Canberra has been Covid free for months, not so some other parts of Australia. I'll run as many weeks as I can at Parkrun chasing my 50th T-shirt.

Friday afternoon a long run of 17km on bike path. I snuck it in before a birthday party with running friends. We regrouped on Saturday morning at Stromlo for a jog in the rain. The track wasn't bad when we arrived, completely saturated when we left after coffee. I did get out later in the day for a set of 5 x 1km efforts, 500m jog recovery. The worst of the rain should be over by Sunday morning when we have an ACT Masters XC handicap of 7km. The course is expected to be muddy. Keith on Thursday ran 1500m at home in 5:31. Splits (500m): 1:50,1:51,1:50 Steve on Saturday before our arrival ran 4 x 500m at Stromlo. Splits: 1:33,1:32,1:29,1:29

Perfect conditions for ACT Masters Track. Weather warm, no wind at 7:30pm, sun set, under lights. Prior to the 3000m there was a 1500m and 4 x 800m relay. It was a fun night for all with some relay records being set. In the 3000m Alistair won from Steve who both posted their best times of the season. I ran a 1500m time trial within the 3000m but stuffed the timing. After stopping after a fast first 100m I quickly reset the Garmin, found satellite and caught back up to the 3000m leaders near the real 1500m start line. I basically did an 1800m time trial only getting time for the final 1500m. Splits (500m): 1:31,1:37,1:35 = 4:44.02 . Not the fast time I was looking for but still a great training run. I ran on to complete 3000m in 11 minutes, watching Alistair and Steve race up ahead. Rain, lots of it, is coming for a week or so. I'll get some running done when I can, I can't plan for it.

Wedneswday afternoon recovery run of 17km, mainly on bike path. Weather warm and windy. I was prepared to go to the track earlier but too windy. Weather looks much better for Thursday evening track with ACT Masters. Late event is 3000m/5000m. I'm hoping there will be a good field. I'll see how things are tomorrow before deciding how to approach the event. If there is someone faster than me there is every chance I'll get some help towards a good first 1500m, if not I'll see what I can do over 3000m/5000m. From Friday there will be a front coming through with some bad weather (rain,thunder,windy). The weekend looks horrible for running and into part of next week. Keith was in Bemboka doing a steady run. I hope the south coast misses much of the rain.

Tuesday afternoon long run from home to Australian Institute of Sport track and return including strides and a 1500m time trial in 4:38.5 Splits (500m): 1:33.9,1:33.8,1:30.8 . Warm up strides included 3 x 100m and 1 x 200m. I'm taking off 7-8 seconds everytime I've run this 1500m TT in the last week or so. I got down to 4:32 in April this year. I'd like to break 4:30 by the end of the month. I'll keep this process of strides, time trials and 120km+/week and see if that's possible. Wednesday long run including strides. Thursday at ACT Masters Track I am hoping to run a 3000m or 5000m. There is a change in weather coming including possible storms. Keith in Bemboka ran 4 x 530m on hilly terrain, gravel road. Splits: 1:55,1:56,1:52,1:51.

Monday afternoon set with Steve at Australian Institute of Sport Track. I ran from home and back turning it into a 17km run. The set: Long warm up, 6 x 100m strides (18.9,19.0,17.4,16.9,15.9,15.5), 4 x 300m (53.9,52.7,52.4,51.7). Goal was under 54 seconds or 4:30 1500m pace. Next two days recovery runs with some 500m strides to keep the legs ticking over. Track meet with ACT Masters on Thursday, hopefully a 3000m or 5000m. Keith ran 10km starting at 5:55/km and finishing around 4:30s/km

Sunday morning long run to Australian Institute of Sport track for a 1500m time trial in 4:45.3 (European Masters Athletics virtual challenge), return and then continued for an extended warm down. 20km for the day, 131km for the week. Weather sunny, cool to warm, some wind. Overnight rain left puddles in lane one of the track. Splits: 1:35.8,1:37.1,1:32.4. I felt good running although there were flaws with the run. First 500m should be 1:30, last 500m was OK as twice into the wind. I need someone to post a fast time in the challenge (mine is leading), that will fire me up for a run in the 4:30s. I still have a couple of weeks left. Keith in Bega ran 4min (4:00/km), 6min (3:55/km), 3min (3:40/km), 5min (3:55/km) Next set on Monday with Steve at AIS track again, set weather dependant as it's usually windy. Tuesday and Wednesday long recovery runs with 500m strides at Stromlo. Thursday at ACT Masters track either 1500m or 3000m/5000m. I'll cut back the volume on Wednesday.

Friday evening a long recovery run of 16km, I had to wait until thunderstorms had passed. The run out to the Zoo and back along the river. Only animal to be seen was a moose. Saturday morning sessions with Steve early, followed by a group session at normal time. Weather was fine and sunny, no wind, cool to warm, track damp from afternoon and overnight storms. The sets (with Steve): 1500m warm up, 5 x 100m strides, 4 x 500m efforts with 500m recovery. Splits: 1:29,1:26,1:24,1:20. PB for my last effort, among my best sets. Steve also very quick on final effort. Warm down 1500m. Group set: 1500m warm up, 5 x 100m strides, 2000m, 1500m, 1000m, 500m, 500m warm down. Speed started at 3:50/km working down to 3:04/km for final effort. Recovery was time it took to regroup, around 3 minutes stand/walk. Anne and Gabe both running well. Others racing Half Marathon on Sunday, jogging near us this morning. An afternoon recovery run to make 20km for the day. Sunday a long recovery run or a 1500m

Another strong field at ACT Masters Track meet for the 3000m Pennington Handicap. Weather warm, some wind, not too bad for running. I turned up very early for an extended warm up and strides session. 11km warm up and 2km warm down making 16km all up. Strides included 8 x 100m, 2 x 200m, 2 x 50m, 4 x 100m. My final 100m efforts were in 15 seconds and it took all that afternoon to get there...rusty In the 3000m my goal was to unlap myself twice after giving Kathy W65 a big head start. I did that with one lap to go. I didn't see a strong group of younger runners in the M50s across the track (Steve and Anthony who started 15 seconds after me) so I knew they weren't far behind in pursuit. I had plenty in reserve if they did get close. They also both got past Kathy. That will help me in the 800m and 1500m events to come which comprise the series. Keith ran 10km in the heat of the day, again in Bega. Next set on Saturday morning, long XC intervals. there may be rain about. Next wee

Last two days 17km recovery runs in the afternoon, mostly on bike path. Week two of a six week build up of 120km+ and I'm starting to get back on top of things again. Weight has come back down from my Bushfire/Covis peak of 60kg to 57kg. I expect to hit 56kg next week and sit on that. Thursday is ACT Masters 3000m handicap. If the weather is OK I'll run the first 1500m hard and try to improve on my 1500m last week. I'll still try to round everyone up by the finish. In Bega Keith ran 5 x 400m track intervals on a grass track. Splits: 84,80,83,82,81 all done with 100m jog/walk recovery

Monday afternoon long run to Australian Institute of Sport track for a session with Steve. It was our first track session for the season, nothing flat out. Weather sunny, warm, very windy in the back straight. The set: Long warm up, 4 x 100m strides, 200m 38 seconds, 400m 76 seconds, 2000m 6:49, 4 x 300m strides 57 seconds, long warm down. 20km all up for the day. Next two days long recovery runs. Thursday a handicap 3000m with ACT Masters. I'll be better prepared for the Kapok floss clouds flying across the track. Hopefully it's the last week of fluff. It's election time in Canberra, I voted for all of them.

Sunday morning trails run from the Cork Oak forest into the arboretum, two loops of a big hill section, one loop with Milly the Border Collie. There were plenty of mud puddles to keep Milli well hydrated. Weather sunny. cool to warm. An afternoon recovery run to make 25km for the day. Keith ran on his grass track in Bega, a set of 3 x 500m efforts. Splits: 1:43,1:41,1:40. A rest day expected for Keith on Monday. Monday afternoon for myself and hopefully Steve a paced session on track at 3:20/km or better.

Saturday morning group session at Stromlo XC circuits of 4 x 1000m hilly intervals. Weather sunny, cool to warm, very windy. The same set we did a few weeks ago as we are still avoiding the swooping mapgie. Track lush and green, still soft from the recent rain. Steve was running with us this morning, both of us making the pace faster than we otherwise would have. The set: 3km warm up, 5 x 100m strides, 2 x 2 x 1000m hilly with 3 minutes recovery, 1500m warm down. An afternoon recovery run to make 17km for the day. Splits for Steve and myself: Sector 1: 3:32/km,3:29/km Sector 2: 3:22/km,3:22/km. Much better splits when we were warmed up fully. Ann best of the girls who were all pushing each other, not much between them. Keith ran 15km around Bega. Sunday morning long recovery run. Monday afternoon paced track intervals at 3:20/km or better.

A nothing day with the weather. Cool, very windy, cloudy, light drizzle. It will be much better for running from Saturday morning. I got out there late afternoon and ran on bike path again for 95 minutes. I'm starting to build my base up. It takes six weeks, I'm one week in. Next set on Saturday morning at Stromlo XC circuits. I'm not sure who is in town, long intervals. Sunday a long run. Monday a long run to the track and back with some pace work. I'll start with 2000m at 3:20/km and see if I can find some rhythm.

Thursday evening track meet with ACT Masters. Keith had travelled up from the coast and once again there was a strong field with good numbers for the 1500m as first event of the night. Not pleasant was the floss from Kapok trees floating with the strong winds as cloud pillows. This happens every year for around 2 weeks in Canberra. For the 1500m I wore goggle sunglasses and used a surgical mask for my extended warm up and strides. Very difficult running a 1500m without breathing some in. In the 1500m Anthony took off very fast and led for the first 1100m. It was a struggle for me with the breathing (lack of speed sessions), last 800m felt good, I was very strong in the last lap despite a gale in the back straight nearly blowing me over. My splits(500m): 1:38,1:40,1:31 = 4:53.32 2nd Anthony 4:58.33 3rd Keith 5:12.93 4th 5:54.94 European Masters Virtual Challenge for the month is the 1500m and this will be a good backup time. Judging by my final 500m split something in the low 4:30s i

Late afternoon run of 95 minutes on bike path again. Drizzle all day with rain periods. I waited for a break in weather to get out there. Weather for Thursday is looking promising for the evening if the club holds it's nerve. Rain in morning and afternoon, not so much from late afternoon. I'll plan for it to be on. Program is 1500m at 6pm, 3000m or 5000m last event. I'll only run the 1500m after a good warm up. It will be my first effort in the European Masters Virtual Challenge for October. If I get a hint the track meet is cancelled I will use the same or alternate venue for a set or 1500m time trial. It will be windy and cool...much like this!

Change of the weather this week with rain every day predicted. It was drizzling in Bega for Keith's session of 1500m as 200m,400m,200m,400m,300m with 100m jog recovery = 5:12 Rain here for most of the day, drizzle in the late afternoon, 90 minute run for me on bike path. I'll see if I can fit a set in around the rain, if not track with ACT Masters on Thursday, if not Saturday long XC intervals group session. September was 3000m month for European Masters Virtual challenge. Having submitted my times early for most of the challenges I got deservedly beaten in the Mile in July. I held back my submission until the last few hours on 30th September to ensure a win in M55, my 3rd of the 4 races I entered (I didn't enter the half marathon in August). October is the final challenge to be held over 1500m. I will be able to submit a fast time from a proper race with people this month although a time trial on my own may prove to be my best performance. I'll need a week to get my

Sunday morning session for Keith of 1500m done as 200m,100m,400m,100m,200m,400m,100m = 4:51. Set done on rough grass track in humid conditions. Steve ran a solid 10km in 38 minutes at a local Canberra event. Splits were even paced. More runs at the coast for me followed by an afternoon run back in Canberra. Rain coming for much of this week.

Four days on the coast glamping with Milli the Border Collie. A couple of runs every day, including one long. Weather is amazingly warm for early October, around 30 degrees tempered by a sea breeze. On Friday Keith ran 6,5,4 minute efforts with 3 minutes jog recovery. Splits: 3:53/km,3:58/km,4:00/km. Same weather with Keith in a similar part of the region. Steve ran a 1km tempo in 3:22 from home, preparing for a low key road race.

ACT Masters Track resumed for the first meet since the 10000m Championships in early March, days before Covid sent us scrambling (There have been no Covid cases in Canberra for 3 months). Weather cool to cold, some wind, big full moon. There were some great performances out there, not from me. Great runs in the 800m and 3000m. I settled back into base building mode a couple of days ago, really looking forward to a few days in hot weather camping at the beach with Milli the Border Collie. My 3000m a very slow start, solid after that...never quick. Splits (500m): 3:41/km,3:21/km,3:28/km,3:22/km,3:24/km,3:17/km. Steve ran 4 x 500m strides this morning in preparation for a road race on Monday. Twilight shot after the ordeal from Roger.