Secret Blog for Killing Track and Parkrun PBs

Squeezed a session around some more iron study testing at the AIS today (both Minnie and I). Before the testing myself 2 x 1000m (308,305), 400m (72)...still the focus on some technique changes with today's efforts a little quicker to see if the form holds together under pressure. Post testing an 8km tempo in the bush with Bella who was very frisky in the cold temperature.

Another day with no runs until home time, no choice but a longish run or compromise the training. My choice for the second time this week was to run into the dark for 75 minutes or 17km. 124km in the last 7 days. Average120km+ last 5 weeks. One more big week and then a mini taper and race.

Of me: Early set. Same set as last 2 weeks, quicker again. 2000m (631), 1600m (5:13), 1200m (3:57)[first 4 efforts at 10km pace], 800m (2:30), 400m (69)...all with 200m recovery. Running technique much better. Form much better...not sure how much the form is due to iron jab or 5 weeks of consistent training and some great sessions. Of the others: I paced 5200m at exactly 4mins/km. Roget and Tori did what they could at that pace. Maria did 3 x 1000m. Janene on her own did similar to other weeks in the 4:10-4:15 range. Heidze did 1600m, 1200m, 800m, 400m and looking very comfortable in doing so. Kathy some strides. Helen this morning 4 x 7 minutes.

Well the number of our friends having entered City2Surf is mounting...enter while it's not too late. Reasons to do City2Surf: The view as you start the descent into Bondi...in fact the views along the course...magnificent The buzz...having run a few events around the world I can't recall one with a bigger buzz or ordinary people doing great things The hype...get yourself on the tv The organisation...everything is done great...toilets, bag drop, entry, race packages, transport, results...everything This year the event just happens to be on Minnie's birthday...we will be going out the night before in Sydney

Missed the long run due to the XC handicap,piled on one this afternoon. 75 minutes, twice the Aranda bush lap plus a little extra as far up Mt Painter as the kangaroo shooters would let me, about 17km...half of that with Bella.

A bit of fun in the sun in the semi-remote and hilly valley on the 'other' side of Stromlo. Also perfectly located for brunch at 'Scope' on the top of Stromlo..15 or so of us grazing on the breakfast menu. Both long and short courses among the toughest physically and technically on the calendar. No place to hide for those in our group with the courses favouring those who are strong, agile and mentally tough...qualities we all share. Did I mention we trained hill technique yesterday? Frylink 4km: Mostly down and uneven surface in the first 2km, mostly up on the return. Even the warm up and down had us working hard. sb Gold 93.9% ; kt Bronze 83.2% ; GT 75.4%& Heidze 77.8% not far back ; sk returning to running 66.5% Thomas 7.5km: A tough undulating course that shared the first and last 2km of the Frylink. mia 5th 86.2%; minnie 72.0%, michelle 76.0%, pete 53.9%, roget 66.8%, Janene 67.6% all very brave. Of me: Splits 2:59, 3:15 ; 3:58 ; 3:53 = 14:08 93.9% (surpri...

Canberra winter here today. Tmoz the xc handicap at West Stromlo with the last 1.5km all up...today a chance to practice some hill technique. Managed 13km done this morning. A ploddle later with Bella will make 20km. Ten of us relaxed and chatted at Seasalt dining sitting comfortably near a sunny window for brunch. Somehow we made a bleak winter morning seem quite pleasant:-) Week 5 done now for me, another 120km in the legs. I am ready to race again mentally and physically. I expect good things tomorrow as a tester...the following four weekends I will have opportunities to race before I head off to France. If the health holds out I will only race 100% in the ACT XC Championships in the middle of June. Really enjoying my long interval sessions of a Tuesday at the moment and making some good progress there. I wouldn't want to screw that up by racing too much. The races will have to be used as tempo runs instead.

Two runs today including one at lunch...a cameo at BBQ Stakes in Woden to help Helen to a very near pb (curse a late start and biting wind) her fastest time there since 2007. On a better day and timing and with a minor technique change on hills a big pb is possible. Plenty of friends out there:-) 
Second run was with Bella in the bush. It was solo except Bella who was running with Minnie caught my scent and found me in quick order leaving Minnie alone in the bush (until we backtracked and found her). 18km for the day.

Identical session to last week for me. The set: 2000m (6:35), 1600m (5:17), 1200m (3:57), 800m (2:30), 400m (70) with 200m recovery. The conditions not nearly as good as last week (windy) but the times quicker. These sessions training a little slower, trying to make some running technique changes. After only two sessions noticing the difference, starting each interval slower and building into the set with skill instead of fatigue After that a tempo run with Janene in the bush, Tori late. Saw Kathy as well (recovering well). Yesterday Maria and Helen the usual Tuesday session 3 x 1km in 4 mins. Heidze also on the mend from a lergy. Jodie the half marathon on Sunday. Minnie recovered well from her half...did 3 hours shopping as a warm down:-) On track tonight Deek and some indigenous athletes.

From Aranda over the hill to the cork oak plantation, through, up and around the arboretum, return home the easy way. For me & bella all up 100mins, slightly less or more? for Pete, Maria, Emma, Charlie and Helen. Up in Sydney: Kelley 95, Mick 102 & Minnie 109 in the half marathon.

A nippy -5 this morning, with the sun out more than bearable by 8am, even more so for brunch at Rocksalt. A few still ill or sore today. Half marathons in both Sydney and Canberra, a 5km today...the numbers small. The set: 4 x 850m, undulating one direction, substantial hill the other. Doing the set: Tori, Mia, sb, bella, Jodie, GT, Emma with Pete out on the bush tracks. Of me: All the 850m efforts took 3:03. Worked the hill hard enough to control lactate, then let the legs run on the undulating sections. Iron study: Had my first ferrinject IV yesterday, another in 3 weeks. Next week another haemoglobin mass test. Completed week 4 maintaining 120km weekly average. The Tuesday (2000,1600,1200, 800, 400) session a standout so far. Aerobics and strength feeling much better than at nationals. Still have to wait a few weeks to race. Will have the ACTVAC XC handicap next Sunday as a tester. Weight: Managed to stay away from the chocolate box this week...dropped 1.5kg:-) 1kg above race ...

Three times up the mountain today in an 80+ minute run...the first hour with Bella. Left it until after work and very fortunate the weather calm and cool not cold. Two days of a work 'love in' has left me short of time this week.

A long session for me in two parts today. Before the others arrived my own set. With yesterday the treadmill test, today a chance for some longer intervals a little slower, but with intent. As I promised to myself last week, this week another long interval session added. I will be racing again in a few weeks. Having put on almost 3kg since nationals time to take control of the eating again and get within 1-2kg or race weight for the winter. Set 1: 2000m (6:38), 1600m (5:18), 1200m (3:58), 800m (2:30), 400m (69). The first 12 laps controlling lactate @ 10km pace (3:20/km), kick down over the last 3 laps. 200m jog between efforts. Set 2: Pacing the others (Jodie,Mia,Julia,Helen): 5 x 1000m all in 3:57...Garry doing spurts, Tori a ploddle. A few sick this week...it is cold. Total for the day 19km

At the AIS this afternoon to continue the iron study...Minnie and myself a VO2Max test. The test: 4 x 4 minute intervals with 1 minute recovery. 5 minute recovery. 4 minutes progressive to 10km pace then hill incline increasing by 0.5 degrees until maximum is reached. Of me: 4 x 4 minute intervals at 15kph, 16kph, 17kph, 18kph. Progressive starting at 14kph, increasing speed by 0.5kph until 18kph is reached at 4 minutes, the hill begins, for me reaching 2 degrees and 6:30 running until I was done. The video showing the last 40 seconds of the test. Rough scores: Minnie 52-53, SB 67-68 The long version