Secret Blog for Killing Track and Parkrun PBs

Perfect weather and puddle free course for Parkrun Coombs, 1st in 17:21, solo start to finish and 1 second short of a PB on this course. Splits (500m) 1:37,1:45,1:40,1:40,1:43,(dead turn,1:49),1:46,1:40,(dead turn,1:49),1:40. Steve ran Parkrun Tuggeranong in 18:11, almost even splits out and back. Keith ran a set on forest road 5,4,3,2,1 minute efforts. Pace in the range 3:49/km-4:00/km, 3:22/km for the 1 minute effort.

Minus 6 degrees this morning, Steve was up early running in the freezing cold. I waited until after lunch for a set of 4 x 500m strides at Stromlo XC circuits, the usual low volume Friday of 12km. It was warm for running in full sun, some wind. 500m Splits:3:28/km,3:10/km,3:00/km,2:48/km. Final 500m the quickest I've run since 6th April. Saturday morning Parkrun. I'll see how close I can get to my PB for the course. It should be a dry track and cool.

Much improved weather for running. A fartlek session at Stromlo XC circuits of 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds with equal duration recovery plus a 1000m time trial to finish. Easy running on Friday with some 500m strides. Saturday Parkrun where I'll aim again to take a few seconds off my recent PB. The course shoud be dry. Steve ran 4 x 500m efforts on bike path. Splits: 1:35(warm up),1:31,1:35,1:35,1:33. Keith ran 1000m,500m,500m. Pace 3:45/km,3:45/km,3:51/km

Horrible day for running with rain and strong winds, best to stay indoors. I found some sheltered locations and linked them together for a 17km run. Weather should be good on Thursday for a short intervals session.

Morning session for Steve of 5 x 3 minute efforts, 1 minute recovery. It was one of his better sets. Splits: 3:27/km,3:27/km,3:27/km,3:27/km,3:28/km. Super consistent. I was feeling better than yesterday, able to do a set of 2000m,1500m,1000m,500m. Next set on Wednesday or Thursday, shorter XC intervals. Photo from Parkrun Bois de Boulogne, they have been back running again for a couple of weeks or so. I had emails last night from Marathon de Paris re: their Covid protocol for participation. We will be effectively locked in Australia until our borders open up possibly in 2nd half 2022. If able to make 2022 World Masters Athletics Championships in Tampere that would be great. Otherwise I will have to settle for World Masters XC Championships in Bathurst early 2022, a few hours drive away.

I started the day popping a rib cartilage while stirring my morning coffee! Very painful and also funny. Luckily it is not near my lungs which makes it very painful just to breathe (I've done it once pulling a jumper over my head, also early in the morning). I spent some hours resting motionless until the pain receded. I was able to run OK. Weather was windy with sideways drizzle. I ran mostly on bike path, last part on grass at Stromlo XC circuits. The course is saturated in places from weekend rain. If I am OK I'll attempt a session tomorrow, not if there is any sign of pain. Today is the end of week 14 in this base building block, 112km for the week. I had low volume days on Friday and Saturday. Today Keith made his own XC course. Looks good with a 1.3km loop.

Recovery run of 21km on forest trails in the Arboretum. Weather cold, some wind, loads of snow on the surrounding hills and Brindabella ranges. A joy to be out there. Next session on Monday ot Tuesday, long XC intervals.

Parkrun Coombs 2nd in 17:25. I again had competition from in front and behind helping me to a decent run in the conditions. Course was wet again, I was cautious where dangerous at speed. The first dead turn and finish were very wet. Steve ran 2 X 2500m this morning and warmed down with Parkrun Tuggeranong in new shoes. Keith ran a 2km time trial at 3:58/km 

Easier day on Friday, same as I've been scheduling in for a few weeks. I got out into the forest protected from the weather aside from persistent drizzle and enjoyed a relaxed run with the kangaroos and birds. Saturday morning Parkrun. If the weather holds off and the course remains dryish I'll aim for a recent PB on the course.

Minus 5 degrees overnight, full sun and light winds followed, great for running once the day warmed up. Today a repeat of the fartlek session at Stromlo XC circuits I ran yesterday of 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds with equal duration recovery plus a 1500m time trial to finish. Easy running on Friday, Saturday Parkrun. In good weather I'd be ripe to test my PB on the course. I hope the rain holds off. Steve did run the same fartlek set this morning in minus 5 degrees that felt like minus 8. Pace was quick, I guess to stay warm was a big motivation. Splits: 90 seconds 3:21/km-3:31/km ; 60 seconds 3:18/km-3:24/km ; 30 seconds 3:14/km-3:27/km ; 15 seconds 3:14/km-3:34/km.

There is a break in the weather for two days before the rain comes with strong winds. Wednesday and Thursday sunny and very cold mornings, I've scheduled short fartlek sessions back to back. Today a fartlek session at Stromlo XC circuits of 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds with equal duration recovery plus a 1500m time trial in 4:50 to finish. I did some of my warm up with Damo. On Thursday I'll repeat the same session again with a 1500m time trial to finish. Parkrun on Saturday, expected to be raining, cold and windy (possible snow again, there was snow and light hail this morning in Canberra). Steve ran early this morning, a session of 5 x 3 minute efforts with 1 minute recovery. Splits: 3:21/km (down hill),3:30/km,3:31/km,3:33/km,3:37/km. Keith ran on grass track the set 3 x 800m with 400m recovery. Splits: 2:58,2:56,2:56.

Dreary grey sky day with wind and rain. The run in the forest protected from the worst of the weather, 19km. Looks like the week ahead is similar with lots of rain. I'll fit in sessions when I can.

Monday set at Stromlo XC circuits of 2000m, 1500m, 1000m, 500m with 4 minutes recovery. The day started very dark, foggy no wind before clearing nicely later, winds picking up. Rain coming this week again. Next set on Wednesday or Thursday, shorter XC intervals. Today is the end of week 13 of this base training block which runs until October. 111km for this week. In August I'll commence one session per week on track, just leg strides at first and build up the speed from there. Steve ran a 30 minute tempo run today. Splits: 10min@4:32/km,2:30@3:52/km,5min@3:32/km,2:30@3:45/km,10min@4:22/km. Keith ran 4 x 420 metres on his local gravel road, slightly undulating (see pictures). Splits:87,86,88,84

Sunday morning recovery run of 21km through the Arboretum on hilly forest trails. Sunny with blue skies, still windy, snow on the near by hills and the Brindabellas in the distance. Cold mornings coming in the next week with some rain. I should get the opportunity to do a couple of quality sessions when the weather is good. Last evening the time trial in Tour de France at Saint Emilion, I watched all of it until the finish around 2am. I was in Saint Emilion in 2014 and 2017. They showed nothing of the towm, I looked at the photos to remind myself.

Saturday morning at Parkrun Coombs on a day when it snowed in Canberra (it happens once a year or so). The course was slippery in parts, windy, no snow during the run itself. I had solid competition from in front (Jasen M40) and behind (Daniel M35). It was only inside the last 1500m that I could get to the front, attack and go solo to the finish 1st in 17:27. Splits (500m): 1:38,1:49,1:44,1:44,1:43,(dead turn,1:49)1:45,1:38,1:47,1:43. At post run coffee it snowed off and on, heavily at times but never settled on the ground. Keith ran a session of 3x(500m,1000m,rest by heart rate). Splits:2:00,3:56;2:09,3:56;2:20,4:04)

I saw two runners at lunch which inspired me to get out there for a run of 12km on bike path. Rain most of the day, windy, best to stay in bed. That's where I ended up after a hot shower and water bottle with a hand knit cover from the 1960s. Happy I just got out there for a run in the dismal weather. I'll try to be more productive at Parkrun on Saturday morning.

Afternoon session on hilly forest trails in the Arboretum. 19km all up including 5 x 3 minute efforts, 1 minute jog recovery. Pace starting at 3:33/km working down to 3:16/km. The best I've felt all week. Keith ran 5 x 400m on grass track. Splits: 81,81,79,83. Good speed for Keith. Steve also quick running 4 x 500m by the lake. Splits: 3:22/km,3:32/km,3:31/km,3:23/km. Slowest splits were into the wind. Tour de France finishes with the mountains this evening with climbs on Col du Tourmalet and Luz Ardiden. I spent 10 nights all up at La Mongie, just below Col du Tourmalet in 2009,2010 and 2011 waiting for LÉtape du Tour and Tour de France. Training Diaries and photos.