Secret Blog for Killing Track and Parkrun PBs

Early morning run on Champs Elysees (5am), just as the merry who hadn't paired up were thinking about heading home. Only 30 minutes, felt great. Six hour drive to Annecy, needed a nap after a walk around the old town...tourists everywhere. Managed another 50 minutes in the early evening, ran too quick...the pressure of commuter racing. I'll be up early tmoz for some sort of hit-out. If I don't feel great I'll leave it until the next day. I need one very hard effort 7 days before my first race, final semi-hard effort no more or less than 3 days before my first race, the cross country in World Masters Athletic Championships. Some sort of fartlek, some strides and easy running will fill the gaps. Volume must reduce below 85km last 7 days before cross country race, down from 130km+ in previous 7 months. Volume is currently on 107km last 7 days. It will be easy to get to the right level without backing off too much.

After a great sleep into Bois de Boulogne this morning for a long run of 80 minutes with fartlek atfer 50 minutes, similar session to usual. Returned via Arc de Triomphe to grab some vibe, packed a pique-nique and headed out there again walking. Hotel is 200m from the Arc in a quiet street. Back/hamstrings need more self physio. Steve yesterday 6 x 3 minute efforts all at a good pace, 23km for the day. Jane 20km including 6,5,4,3,2,1 minute efforts progressive (efforts quicker as distance shortens). Started at 4s, finished in the 3:30s/km. Both looking good. ACT Masters had run/walk handicap today. Gabe, Mia, Helen, Roget all on the long course. KT gold (congrats) on the short course, SK up there as well. King and Queen on mountain event today a kilometre from real home. Gotta get back out there!!

65 minutes from hotel to and through the Bois de Boulogne and back, retracing final stages of Marathon de Paris. Hamstrings and lower back is tight from the flight. Pretty snappy otherwise. Will need lots of stretching before a session. Keith did a 7km tempo in OZ today. Splits as km/h, last 3 efforts into wind: 3:55,4:01,3:59,4:17,4:46,5:04,4:40. This afternoon watching Tour de France on TV. Tomorrow live from Sevres and Champs Elysees...I think it's 104 stages of Tour de France since 2008.

Last session before heading overseas. This morning 30 minutes warm up, on soft grass the usual fartlek session, 40 minutes warm down. Tomorrow up early for an 80 minute long run before heading to the airport. Still sitting on 115km last 7 days since easing off slightly for Sutherland2Surf. Taper will begin on the airplane, only 6km scheduled when I arrive in Paris on Saturday morning, probably to Bois de Boulogne and back after watching Alpe d'Huez stage on TV. Today Keith in the rain 5 x 100m, 6,5,4,3 minute efforts. Distances covered: 1610m, 1300m, 1010m, 560m. The usual warm up and warm down. Very brave in the rain.

Yesterday Steve 3 x 6 minute (3:38/km) efforts followed by 20 minute tempo (3:59/km). Jane ran 5 x 3 minute efforts into head wind average 4:01/km. Running was done on the bike paths along the Torrens River. A lovely place to run, the bike path goes all the way from Adelaide to the sea. Just a long hilly run of 80 minutes for me today, almost before the rain came, last 10 minutes with a wet dog. Keith ran on the mountain in the snow, 13km with a few strides near the end. Cold but clear weather for Keith.

Yesterday a long recovery run through the Arboretum including jog with Bella Border Collie to finish, all up 80 minutes. Today at Stromlo a fartlek session with speeds ranging from 3:20/km down to sub 3:00/km. Felt ordinary in the strides before, warmed up well. Another 80 minutes today. With only 3 training days before I head overseas and still recovering from Sutherland2Surf it will be more of the same...long run, fartlek, long run. Next very hard session will be on bike path by Lake Annecy, 5km hard and done 7 days before my first race. Proviso is I don't catch a virus on the airline...I'll be taking all the precautions I can. Today Keith ran 4 x 3 minute efforts with 150m jog recovery. Distances covered: 810m, 810m, 790m, 840m. A long run up on the mountain tomorrow.

Weather cool, mostly cloudy, breeze from the south (cross/head wind)...pretty good conditions compared to day before. Course flat, down, up, set of rolling hills to finish. Into breeze 5km-8km approx. 5000+ finishers. Like all my previous races since Easter very hard in the first 5km, stronger than those near me in the last 5km. Looking for good splits at 3km Splits: 3:08, 3:00, 3:06 (3km 9:15.91), 3:13, 3:27 (5km 15:57.27), 3:29, 2:23, 3:30 (8km 26:20.7), 3:32, 3:20 (10km 33:13.68). That's my fastest 3km, 5km and 10km in a while. The race: Fast start, two packs ahead. Pack 1: Young Joshua (M13-16 7th), Jordan (winner) and others. Pack 2: Monna (in great form) and others. No pack 3, just Alex, Eloise and myself racing each other, Chadi just up ahead. Eloise eventually passed Chadi. Alex dropped off. I held my place until 400m to go chased Chadi whole way, almost caught him at 10km before mentally dropping off. Minnie ran strongly. I ran back to the hotel at 9km mark and she arr...

Glorious weather today even if it was in single digits. It snowed in Goulburn last evening, on Mount Franklin more snow than I've seen in a few years and down to low levels. No snow here. Over the last 2 days long steady runs on each morning of 90 minutes and over the same course including a few big hills. Feeling great, no need to taper any more than having a very light day tomorrow. Sutherland2Surf weather looks favourable for Sunday. Volume will be down to 110km last 7 days tomorrow evening. Keith did 4 x 200 metre efforts, his lurgy on the wane.

Cold, 3 degrees, no wind, fog or cloud, can't tell which, tights, thermal top, gloves, spikes. The set: 2000m warm up, 5 x 100m (19,18,17,16,15) with 100m jog back recovery, 2000m 6:28, 4000m warm down. I had the beeping watch on 20 seconds or 3:20/km. I was well up on every beep, didn't lose time on the hills or tight bends (the squiggle), result was a training PB. Can't be more happy than that. I would have done the loop hundred of times in training. Just easy running until Sunday and Sutherland2Surf 11+km Fun Run. One day will include some strides. Rain is on the way. Keith has a lergy. He's wisely taking a few days easy. Steve did his 6 minute intervals with 15 minute tempo to finish. An improvement on last effort, especially good as he will still have residual fatigue from his fast 10km on Sunday (see below). Jane did her 3 minute efforts average well under 4:00/km.

Sunny, windy, cold, tights, thermal top, fleece top, spikes, wish I had gloves. The set: 2000m warm up, 5 x 100m (18,18,17,17,15) with 100m jog recovery, 5 x 300m (51,49,48,48,47) with 300m jog recovery, 3000m warm down. All the intervals quick, best running form I've had since summer. A 30 minute loosener this afternoon. Volume down to 124km last 7 days. Waiting for better weather to do my final session before Sutherland2Surf.

Steve a 10km this morning in 37:18 and finished well. That's another great run to go with his last effort. It was windy, I imagine quite a few corners and turns. Jane ran 20km at 4:45/km, continues her strong return to running. Male results below. A cold front passed through last night with thunderstorms and snow on the hills above 1000m. My long run through the Arboretum this morning had a good view of the Brindabellas and hills near Queanbeyan. There may be a snow flurry or two later in the day or evening. My long run was the usual out and back of 45 minutes each way plus 8 minutes with Bella the Border Collie. I may get out later for a 10 minute loosener, not if the weather is poor. Next weekend is Sutherland to Surf 11+km. I'll continue to wind down the training slowly. Volume should be down to 110km by next Sunday. There will be no Saturday session. I will fit in a fartlek and an 800m session if the weather is kind. Long recovery runs in between.

Just Nick and I this morning. 7 degrees, drizzle, no sign of the sun, slight breeze. Shorts, thermal top, gloves, spikes. The set: 2500m warm up, 4 x 100m, 7000m done as 6,5,4,3,2,2 minute efforts with 30 seconds slow jog recovery. All efforts done at 3:20/km or better. Felt great again, was dropping Nick after the first effort as he had done Mt Ainslie run up earlier in week and not used to 30 seconds recovery. 1km warm down with Bella Border Collie. Now down to 124km last 7 days. This afternoon an easy 35 minute loosener. Tomorrow a long run in the forest, out of the wind and sleet. It will be nasty for a few days. Next session when it is least nasty. Keith still battling a lergy ran 2 x 3000m efforts in 11 minutes odd, tempo pace. Steve and Jane are up north, racing a 10km tomorrow. Steve has been in taper mode for the race. The course and competition looks good...hopefully the weather.

Time schedules have been released for World Masters Athletics Championships in Lyon, France. It's now less than a month before I complete my final race of three for the championships, the 10000m. No unexpected changes to the venues or dates, very comforting. As in Perth World Masters Athletics Championships in 2016 the distance events will be held away from the main stadium. I will compete at 3 separate venues, all within 5km of my hotel. All of my races will be held in the middle of the day. Unless it is raining it will be very warm. I've never known Lyon to be without full sun. My 8000m cross country race on 4 August will be all in with M35-M55 racing together. That's good for me. Minnie runs before me so I can watch and video. M50 5000m on August 7 with have three finals with the A final last. M50 10000m on August 10 will have two finals with the A final first. That's good as I have no hotel booked for the night. I'll be getting out of there ASAP to start my rea...

Had to bring another session forward even though tired from recent days. Outlook for Friday to Wednesday is awful with cold, high wind and possible snow. Ran this afternoon, a breeze, full sun, tights, thermal top, over-dressed. The set: (a continuous run) 7km warm up, 5 x 100m with jog back recovery (17,17,15,15,15), 400m jog, 800m (2:31), 200m float, 800m (2:30), 200m float, 400m (75), 6.5km warm down. I took Jaffa for a run this morning as a loosener. Bella got a run this afternoon at the end of my set. Tomorrow the rain sets in, whatever I do will be done early in the day. I expect the Stromlo set to go ahead on Saturday. After that I'll be looking for breaks in the weather. Wednesday to Saturday next week will be easy. Sutherland2Surf 11km+ on Sunday. 127km last 7 days and falling slowly.

10am, sunny, slight breeze, 6.4 degrees, thermal top, tights, spikes, no gloves or beanie. Some poor weather on the way, brought the session on a day earlier...making hay! The set: 2000m warm up, 4 x 100m with 100m jog recovery (to keep warm), 1000m 3:11, 800m 2:32, 600m 1:50, 400m 69, 200m 32 all with short recovery, 4000m warm down. Another great set, almost at track speed but on undulating grass. Seems I am flushing lactate much better than normal, not sure if it is the fartlek sessions or running 130km/week for over 6 months? A 20 minute loosener this afternoon, 129km last 7 days. That gives me 2 days of long recovery runs until the normal Saturday set. Keith has man flu. Tuesday 5 x 3 minute efforts at tempo pace. Today on Village Depart (before the Tour), Plastic Bertrand sang a song or two and chatted with Eddie Mercx. He looks great and spoke intelligently. What a treat. (Wham! Bam!) (Mon chat 'Splash') Gît sur mon lit A bouffé sa langue En buvant (Tronc) Mon wh...