Secret Blog for Killing Track and Parkrun PBs

Weather cool to warm, no wing, sunny after the sun came up. Track cut 10 days ago, rain on Thursday and heavy dew overnight slowed the grass up, shoes water logged as the set went on. Minnie (6km plus strides) and Jane (6,5,4,3,2,1 minute efforts) were both out there. The set: Steve and myself 2500m warm up, 5 x 100m, 2000m 6:37 (Steve 7:00), 1500m 4:51 (Steve 5:03), 1200m 3:57 (Steve 4:08), 800m 2:29, 400m 67, 2500m warm down. Steve led the 800m and 400m efforts. It's always a struggle to stay with him on the last 2 efforts. Splits were generally a little slower than last week for both of us with the track being soft and wet. The 2000m PB effort was with dry shoes. Another great set. Of me: I didn't look at watch going through 1000m on first effort (split was 3:09), 6:37 is again my best effort on this hilly loop in training. I'll go back to the 1000m loop again soon to see if I can push the pace faster without a big climb in it. 130km in the legs this week compared to ...

Another very hot day. Late afternoon the storms rolled in to temper the heat and provide thunder, lightning and rain. It didn't look good for track meet at 4:30pm. I did stretching at home, got the gear ready and drove to the track for a pre-meet set. The set: 2000m warm up, 5 x 100m (17,16,15,14.8,14.3), 200m 34 (into wall of wind), 800m 2:26. It was only 20 minutes to the 3000m which was looking very doubtful to start. I stayed loose with drizzle, lots of thunder and lightning all around, very windy in home straight. We got under way on time. Helen decided not safe to run, did not start. Steve led first 1000m while I flushed some lactate out of my legs. I felt great sitting in there out of the wind, eventually went to the front and ran tempo to the finish, last 200m quick. Splits: 81,81,40(3:23),(3:20=6:44 at 2km),80,80,34 (3:15=9:59). Steve 10:08 (2nd quickest this season). Kathy 13:30ish. Steve, Helen and I did 7.5km warm down mostly in the bush. Alison who had traveled dow...

Yesterday Keith in Bemboka on undulating gravel 2000m 7:03, 800m 3:00. At Stromlo Helen returning to form from injury a pacing session to get some leg speed back. 8km including 1500m of efforts at 4:00-4:10/km, distances 600m-300m. It will be hot for another week or more with little rain. An 800m session for me this afternoon on track. The set: 2500m warm up, 5*100m (17.1,16.0,15.5,14.8,14.4),4*200m (31.9,31.8,31.3,30.8),90 seconds recovery. Similar times to the set Steve and I did three weeks ago. Today first 100m bend of 200m was into wind. 100m strides a cross wind. Post session an easy recovery run. Tomorrow will be hot again. I can't imagine a 3000m or 5000m at 6pm will be fun. There is an 800m at 7pm which is why I did this set today. I may split the day into two and get some running done in the cool of the morning and run the 800m.

Very early at Stromlo XC circuit with Steve. Dark to begin (no sun yet), weather cloudy, warm, no wind. Track in good shape. The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:47,500m 1:30,300m 51,300m 51,200m 30 with 90 seconds recovery between efforts. 1500m warm down. 600m slower than last week, the 300s quicker.

Weather sunny, warm to hot, no wind. Course on mix of gravel, grass, concrete and bitumen path. The usual handicap scenario played out. I start off group 45, 30 minutes behind scratch, don't see anyone until the final 2km and pass 40 people inside the last km. 15th across the line in 22:29 (old course record 23:53 held by Rod). Splits: 1km 4:07 (all up on concrete/gravel), 2:50 (all down on grass), 3:09 (flat bitumen, 3km 10:06), 5km 17:54 (all up bitumen concrete), final 1.3km 4:35 (3:31/km pace, up with one flat stretch on bitumen, grass to overtake). I ran 5km warm up, 1km warm down, did run another hour later in the day when the weather cooled down. Next set tomorrow: 600m, 500m, 400m, 300m, 200m with 90 seconds recovery. Probably 800m race on Thursday, will do 200m set on Wednesday in preparation. Results of my friends and course records for long and short course below. Keith in Bega 5 x 5km loops followed by soak in river.

Weather cool to warm, a breeze, cloudy. Track recently cut, not looking too bad given the very hot days we've had. The set: (1.Steve, Keith and myself ; 2.Minnie on own ; 3.Kathy on own ; 4.Helen and Gabe paced by me in my second set ; 5.Jane on own) 2500m warm up, 4 x 100m, 2000m 6:38 (Steve 6:58, Keith 7:18), 1500m 4:49 (Steve 4:59, Keith 5:22), 1200m 3:53 (Steve 4:02, Keith 4:20), 800m 2:28 (Steve 2:27, Keith 2:45), 400m 67 (Steve 65, Keith 75). Keith was 27 seconds cumulative quicker than 13 February. Steve was 14 seconds quicker than last week. Helen and Gabe in the 4:20s/km on longer efforts, quicker last 2 efforts. Of me: I didn't look at watch going through 1000m on first effort, 6:38 is my best effort on this hilly loop in training. I was 27 seconds quicker than last week. I thought it would take 3 weeks to get to this level, it took me just one rest day mid-week. I'm now as quick as I was last session of this type before Australian Masters Championships and Worl...

March - Mid-April Target sessions for 800m - 10000m 800m specific: Initial season goal 1500m specific: Initial season goal 5000m-10000m: Goal season best. Set 1: Long Step Down XC or track intervals, 2000m-400m using beeping watch each 100m at goal pace, 4 minutes recovery. Set 3: Time trial efforts of 2000m. Long recovery (3-10 min). Racing Preparation and Racing: ACT Masters Championships in March, Australian Masters Championships in April. Club Racing and specific sessions in between. Seven weeks to go until Australian Masters Athletics Championships. Can't make a mistake now but we are in a good place...

Weather hot, some wind, 38 degrees dropping to 30 degrees by end of 5000m. 3000m: Steve 10:01 (SB), Me 10:16, Kathy 13:08, Helen 13:51. 5000m: Keith 18:44. Despite the heat everyone seemed to run OK. It was Pentathlon night so we had to fit in races around their schedule. Our race started 10 minutes early, less warm up needed in the heat anyway. Thoughts: I was impressed with everyone. Steve in those conditions a great run, wish I could have helped him in the last km, he seems to run best when in front at the right time. Everything is coming together. Kathy also great, is coming into form still with weeks to go. Keith another top effort solo. Helen has had some niggles since coming back from OS, no speed work for a fortnight. All is good. Next set on Saturday. We should have Keith on deck again. Sunday is ACT Masters XC handicap 6km+. I'll be running flat out.

In the high 30s all day, no much cooler now, I'm having a rare day off. Next installment of the Canberra Times Retro I'll be doing all year. Some clippings from the Sunday paper. Deek favourite for LA Olympics, Canberra Times Family Fun Run win a Ford Laser, does running affect your sex drive?

Very early at Stromlo XC circuit with Steve. Dark to begin (no sun yet), weather cloudy, warm, no wind to speak of. Track was soft and lush, dew overnight. The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:44,500m 1:30,300m 53,300m 52,200m 30 with 90 seconds recovery between efforts. 1000m jog to flush lactate. 800m set: 4 x 200m 32,32,32,31 with 90 seconds recovery. 1000m warm down. That's the quickest set of this type this season on XC surface. Set was solid throughout. Of me: Probably running the MILE at track this Thursday. It is expected to be very hot all week. Keith did some 400s while testing hrm. This week bad for anything with a motor!

Keith in Bemboka 2000m 7:07, 1600m 5:55, 1300m 4:55, 800m 2:51, 400m 83 on undulating dirt road. We expect to see Keith in Canberra to race on Thursday. This weekend a chance to get out of town, stay in a nice house, eat nice food, drink nice wine, no electronic distractions with nice people. We did run for 70 minutes in a forest park, go on walks and so on. There were some leeches, photos show us picking them off post run. I managed 70 minutes in the morning frolic (20 minutes at threshold) and a 40 minute loosener after the drive home.

Weather very warm, slight breeze, thankfully the sun didn't appear for very long, stayed behind clouds. Track recently cut, irrigation broken, no puddles today. The set: (Steve and I) 2500m warm up, 4 x 100m, 2000m 6:49 (Steve 7:08), 1500m 4:52 (Steve 5:01), 1200m 3:59, 800m 2:32 (Steve 2:30), 400m 69 (Steve 67), 3000m warm down. We were both well up on last week, both in good form. It will take three weeks to get into great form. Kathy and Roger turned up as we finished. Kathy ran 6,5,4,3,2,1 minute intervals. Of me: Not much sleep last night, very tired this morning. Sitting on 120km last 7 days. It's going to be a hot week for the last days of summer. Next set on Monday morning, long run tomorrow.

Weather very warm, windy in back straight, sunny at 6pm. I had the series wrapped up, 2nd place was still up for grabs with Colin M50 95 leading Kathy W60 93 by 2 places (series by points not time, 50 for win each race, 49,48. I was on 100 after 800m and 1500m) I gave Kathy 700m head start, Steve M45 gave me a big head start. I ran 2:30 first 800m, held 3:10/km for the first 1600m before the wind cracked me. I caught Kathy with 500m to go and turned off the gas, finished in 9:59. Steve ran 10:08 just catching Kathy 12:57 before the line. Colin finished two places back to tie with Kathy in the series, goes to count back, oldest in their age (I think Kathy, May turns 65). Yesterday Keith ran 15km, massage in the afternoon. Today Keith 2000m 6:57, 500m 1:40 before all the lawn mowing got the better of him.

Keith in Bega 9 x 400m. Slowest 82. 2nd, 5th and 9th 77,76,76. Other efforts somewhere in between. Nice set Keith. Of me: A lazy run through the Arboretum and back, the usual mid-week run of 80 minutes, same run tomorrow. The rankings, nothing to say.

Very early at Stromlo XC circuit with Steve. Dark to begin (no sun yet), weather cloudy, cool, some wind from the east. Track was soft and lush, sprinklers on overnight. The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:48,500m 1:33,400m 69,300m 53,200m 31 with 90 seconds recovery between efforts. 1000m jog to flush lactate. 800m set: 4 x 200m 32,32,32,32 with 90 seconds recovery. 1000m warm down. Steve and I were both cumulative 1 second up on the sets (last done 25 January). Wind affected the 600m, 400m and 200m efforts, would have assisted the 500m and 300m efforts. Cross wind on the 200m efforts. Of me: Fatigued from the long run yesterday. I had to work very hard to keep with Steve. 50 minute slow recovery run this afternoon. 120km last 7 days. Achilles no trouble again, have to be consistent with the neural stretches. 3000m on track Thursday will test it.