Secret Blog for Killing Track and Parkrun PBs

Working backwards from Perth WMA in October November: The schedule for me there 8000m XC, two days rest, 5000m, two days rest, 10000m, a few days rest Half Marathon. I'll be using the current form I have to build into a preparatory period that lasts four months long, broken up by the usual July holiday in France and concludes with City2Surf 14km road race in Sydney on August 14. It will include two races a month of 10km or more (except July) and a simple training structure. Volume of training will continue to be average of 110km per month or more Training Overview - Preparatory Period April-August Training Goal: Aim to fit in no more than 3 of the sessions below each week Long step down intervals, long recovery: 2000m-400m with 4 minutes recovery at race pace on track or cross country surface Long intervals at 5000m pace: 2-5 x 800m efforts at 2:32 or better with 3 minutes recovery on track or cross country surface Strength Hills: 2-4 hill loops of 4 minutes (1.1km) ...

Weather sunny, warm, light winds on the cross country circuit. The course technical, twisting, rough underfoot with some undulations, dead turns, one very steep pinch and sometimes challenging to find the actual course. A little reminiscent of the cross country course at Lyon World Masters Athletics Championships. Women All ages and Men 60+: Both were great races with the placings largely decided on the first lap even though the gaps were minute. Men 30-59: Yet another great race with a similar scenario playing out. Easily the best cross country field I can remember and I've done them all since 2009. I saved some energy up for this race over the last two days and was super motivated to make the race hard and fast from the start and for as long as possible. Daniel M45 and Shane M40 helped push me to my limit while the younger runners sat and waited for the finale. A selection of M30*1, M35*2 and myself at the start of the fourth and final 2000m lap. The race fired up with around ...

Weather warm, partly cloudy, light winds that switched around 180 degrees...no help to the sprinters, it's 400m day. Brief results: Ann 1st W80, Kathy 3rd W60, Steve 2nd M45, Me 2nd M50, Dave 3rd M55, Shane 3rd M40. Steve had the best run of the day from us with an all-time PB and race to the finish for second place, a repeat of sorts similar to the 1500m with plenty of intra-race tests. The organisers are behind with the results a day or two. More later. We are all tired and sore now. Bring on the cross country tomorrow. The course is start-stop four laps of 2000m, the only grass being at the start finish and a few dead turns around trees. It's not easy to get out of sight in the early laps. The course runs in reverse direction as opposed to 2009 when it was last held here. I'll throw in a few pictures from 2009 at the foot of this post.

This morning a tram ride to Glenelg for coffee by the sea, tram back, walk to stadium. Sunny, warm, less wind than yesterday, more of a nuisance than anything else. The sprinters would definitely like the wind to turn around but it's likely to be still tomorrow. 1500m: Some great racing out there. Like the 800s a smorgasbord of hard racing for medals. Of our little group Alison 1st W30, Kathy 4th W60, Steve a thrilling 3rd M45 in all-time PB 4:30ish, Me 2nd M50 in slow tactical race with Robert S. leaving everyone for dead again. I really enjoyed it out there. I seldom race the 1500m at AMA Championships and only when I am running well. I've been wanted to see where my leg speed is at in the finale and got my chance today. Much improved from say six months ago.

Yesterday an 8km jog from hotel to track and return for registration. The legs felt loose, a good sign the mini-taper is on track. It will be a long and tiresome weekend if it is not. 81km in legs last 7 days, reduced by one-third of full volume. Weather 12 degrees at 6am, expected to reach 23 degrees, some wind 20-30 kph from south or south-east. It will be slow going on the track for most events. We have three here from our little training group. Kathy (800m), Steve (800m), Myself (10000m) all race today. There are other friends of course. Results and images will be posted as I get a chance. 1015am: 10000m M30-59. Women start at 8am Women 1st Overall Angela Carpini W50 39:58 approx 2nd Lisa Davis W35 100m back. A great tussle early until Angela applied enough pressure to clear away to a convincing win. Elle 3rd in W45 Men 30-59 1st Overall Paul Mulholland M35 33:41 Me 2nd Overall M50 33:46 It was sunny, still, warm for Women. Cold front pushed through before M30-59 making it cl...

Both Steve and myself a final loosener before we head to Australian Masters Athletics Championships. Both at same venue, different time of day. Me: 2500m warm up, 4 x 100m in 19 seconds with 100m jog, 3 x 200m (36,35,34) with 200m jog (aiming for 1500m pace), 2000m warm down. Steve: 4 x 200m all in 30-31 seconds (aiming for 800m pace). Steve met the black snake again. Judging by the size of him he may have eaten the brown snake, haven't seem her for a while. Of me: I felt awful, that's normal. Things will be good on race day. Weather for Adelaide: A cold front is gonna roll through Adelaide on Friday evening making it a cool to warm championships with some wind (generally a head wind for the sprinters).

I couldn't resist the perfect weather. Warm, sunny, no wind. 6.5km warm up, 4 x 100m (18,16,15,14.7), 1600m even paced 78 second laps with no kick, 7.5km warm down. I had an influenza vaccination on Thursday (5 days ago). On the weekend and over the last couple of days I've had what I think is a reaction to the vaccination. Mild fever all Saturday night. Chest infection Sunday night. Running nose Monday morning. General lethargy over the weekend and today. I got through all the sessions I needed to do. Today the speed was better than Sunday so I think things are on the mend. At least this year the health issues happened a week before, seem to be milder, and didn't happen the day before the AMA Championships. I should be OK by the weekend.

Matthew Hayman won Paris Roubaix last night. I watched until the peloton passed the Forest of Arenberg before putting myself to sleep. Today I unpacked the race by watching the entire 6 hour coverage on France 2-France 3 from start to finish and then the last 15 kilometres on Eurosport. I remember watching Stuey O'Grady win in 2007 (have DVD), this year was much better with relentless attacks in the final 10km. A great race to watch and a great place to run.