Secret Blog for Killing Track and Parkrun PBs

This morning at Stromlo 7 x 3 minute efforts with 1 minute jog recovery to regroup the gang. Weather was sunny, not too hot and not much wind. I was running at around 3:15/km on the undulating 2.5km loop. Steve at Tuggeranong Park Run 17:45, another step up in form. Every week is getting quicker, all is well. Splits: 3:26,3:33,3:40, 3:41,3:22 with a 1:10 last 400m. Of me: Long run yesterday of 80 minutes. This afternoon a short recovery run to make 20km for the day. Another long run tomorrow before the ACT Masters Bike Path handicap (I am on start/finish duties).

The weather sunny, cool and windy. They scheduled to Mickey Mouse handicap 2500m first and the main event for me late (3000m) with 1500m in between. I used it all for training. 7km all up, roughly 3:20/km average over the three events with lots of warm up, warm down and strides. Many did all three events as I did. Helen left ater two events. Kathy and Steve were on duty. Low key, fun, lots of chatting. I enjoyed the evening. Next session on Saturday at Stromlo. My set will be done early. I will be an official on Sunday at the ACT Masters bike path handicap. Somehow I'll get the job done. Christmas gatherings everywhere. Sunday gathering will be here.

Steve, Helen and I all did the same set today. Weather was very warm to hot for Helen and myself, some wind but not too bad for running. Steve ran earlier in the morning. Steve: 1:51,1:55,1:56,1:57,1:58. The set was 6 seconds cumulative quicker than last week for Steve when we ran the set together and I took the first effort out quick. Helen: 2:23,2:21,2:19,2:16 Me: 1:47,1:44,1:44,1:42 Helen and I did the exact same set a month before World Masters Athletics Championships. Today's set was better for both of us. Nine seconds quicker for me cumulative compared to that and much quicker than last week. Helen was even better than me, 22 seconds up. We are all flying again, I didn't expect that! We did one effort less than Steve, racing on Thursday in a 1500m and 3000m. Steve is being official.

This morning a predictive set for 1500m to find out where I am at and what needs to be done. Weather sunny and warm, light winds. The set: 4km warm up to track, 5 x 100m (18,17,15,14,14), 5 x 300m (51,52,51,52,51) with 100m jog recovery in less that 60 seconds, 5km warm down. Result: 100m strides are as quick as they need to be, 14 seconds is not a strain. Lactate tolerance is good, no fade out on the efforts. The efforts themselves need to all be below 50 seconds to be in 4:20s shape. I'm low 4:30s shape solo at the moment. I'll work on some 300m efforts in less than 50 seconds with longer recovery until the speed comes. I'll want to be in good 1500m shape by late January. This afternoon an easy recovery run, 18km for the day, 135km last 7 days.

This morning warm to hot as the sun peeked through the clouds. We were dripping in sweat with high humidity. Early set with Steve. Second set with Anne and Gabe, Mia, Kathy and Roget jogging. The sets: Long warm up, 5 x 100m strides, 5 x 3 minute efforts on undulating cross country circuit with 1 minute jog recovery, warm down, repeat for second set, only 4 efforts with myself doing the pacing. Steve wasn't far behind in the first set. Speed was at 10km pace, not too quick. This afternoon an easy jog. Tomorrow a long run, possibly incorporating some track intervals. Will see how I am in the morning. 140km last 7 days. Main race on Thursday will be 1500m with a 3000m later in the evening.

This afternon a long recovery run through the Arboretum, mostly on soft surface. It was hot out there. Monica from Chile easily won the W55-59 10000m in Perth. Like in the 5000m Johanna and Helen had a great battle, this time for a silver medal. Johanna had the speed early, Helen had to fight back and not give in. It was inspiration for my race the following day when I had to do exactly the same thing. Video below warts and all long cut. My bias exposed as the training partner of Helen.

Weather warm, not much wind, good for running. On the program a 3000m at 6pm, One Hour at 7:30pm. Helen, Minnie, Roger and myself lined up in the 3000m along with others. Minnie and Helen had solid runs, both having missed a few sessions since World Masters Athletics Championships to look after niggles. I had a solid run at 9:45 pace until a shoe malfunction and change took the time to 10:45. Both Minnie and Helen were lap scorers and verbal support (with others) in the One Hour. I treated the run as training, just under maximum threshold. I went through 10km in 36 minutes and cruised home to 16.1km or 10 miles in the Hour. All up 24km for the day and 140km last 7 days. Next set on Saturday. I'll see who turns up as to what session I do. Most will be away or are ill.

At Stromlo XC circuit with Steve this afternoon. The set: 2500m warm up, 5 x 100m strides, 5 x 600m efforts with 60 seconds jog recovery, 2500m warm down. I ran 5km at lunch as an extra warm up. Splits: 1:46, 1:51, 1:50, 1:51, 1:51. Too fast on the first effort, found my zone on the last four efforts. Steve 1:48 on the first effort, averaged around 1:55. Off a short recovery that's one of my better sessions this spring, a good one for Steve as well. Tomorrow easy running split into two runs. Thursday the One Hour track run.

Steve was at Stromlo this morning. I was on track. Both did basically the same set. Steve ran his 100m strides mostly in 14 seconds. I started slower with my last effort only in 14 seconds. For the 200s Steve was mostly in the 30-31 seconds. I started slow again with 32s and my last effort in 31 seconds. 200m efforts were on short recovery. I've still got some work to do. Steve and I will do a 600m set tomorrow, something around 1500m pace down to 800m pace if we are in good form. It will be done on undulating cross country section at Stromlo. I'll know by the splits where we are at.

This morning 85 minutes into the Arboretum and back. This afternoon a 35 minute loosener. All the muscles are connected now, no niggles. This week we have on Thursday at track the One Hour Run. At worst it will be a 60 minutes max threshold run, maybe my third raising of the bar at Australian M50 record. See what comes. On Monday or Tuesday an 800m specific set. I'll go though the motions of warm up, 100m strides, 200m strides and something longer if I feel niggle free. I've been locking in flights and hotels over the last few days for 2017. There is still work to do. Really looking forward to what comes. Bella and her new friend the Quokka. Dogs are not allowed chocolate.

Using the same basic periodisation structure I've used since 2009 has enabled me to hit form when it matters and arrive injury free. There is always scope for changes to individual sessions in certain periods. Some changes work, others not. As before I'll aim for a peak period roughly every six months and work backwards from the 2018 World Masters Athletics Championships in Malaga, November 2018. What worked in the last year between Lyon and Perth was a focus on 800m to 3000m speeds 1-2 sessions per week. Another was running the longer distance of 8km to 10km in monthly club cross country handicap races. What I missed was travel to more competitions to find more runners at my level at the right time. I also missed more sessions or races on track at the right time due to timing of WMA Championships and a late winter. Training will mostly be done on grass or soft surfaces Preparatory Period 1 November-mid January 2017 Aim to be in race shape by 27 January 2017 (55th birthday,...

This morning with Steve a set of short XC lactate intervals. The set 600m 1:53, 500m 1:32, 400m 75, 300m 52, 200m 33. The usual warm up warm down with 100m strides. It was a wee shock to the system on the first 600m effort. After that I was into it. Happy with the splits first real set back. I was always a step or so back from Steve who is in good form. I repeated the set again with Kathy, Helen and Gabe while Roger jogged. I paced the set until the 200m effort in 31 seconds. All up 17km in the morning session followed by a brunch locally. A 7km recovery run in the afternoon. The legs are now mostly recovered. A long run scheduled for tomorrow. I'lll work that out in the morning and see how I feel.

This afternoon a lazy 55 minutes around the grass crosss country circuit at Stromlo. I still have some niggles from all the racing in previous weeks, taking it easy until I get sorted again. I'll try a session tomorrow only if I'm feeling well. Below a director's cut of the World Masters Athletics Cross Country M50-59. I included all the still images I cam across, were given to me or purchased. All are in the final 600-800m where there is a gap in video footage but the commentary is good. I raised the levels of the audio, took out some clicks, moved some audio and extended some scenes.

It looks like it's game on. Kathy fresh from solid 5000m, 1500m and 800m races in World Athletics Championships in Perth put in her best run of the year. It was windy out there and Kathy was super strong from start to finish. I was a solid 2nd followed by Colin and comeback king Steve. Time doesn't matter in this series, it's all about places in the 800m, 1500m and 3000m races. When I say time doesn't matter I couldn't get within 15 seconds of Kathy which is troubling. I had a good run. 800m is next in a few weeks. On today's form I'll need to pop out a 2:14 or better to get near her. It's game on, I'll need to do that and so will the other contenders.

Steve in the morning at Stromlo XC circuit a set of 5 x 600m with 60 second recovery. The usual stretch used with outward direction quicker than the return. Splits: 1:51, 2:02, 1:56, 2:07, 1:56. Again Steve is quicker week on week for this set as with his other sessions. This afternoon Helen and I at Stromlo for a light set. We are both a little sore from the World Masters Athletics Championships so took things easy. The set: 10km warm up, 5 x 100m strides, 2 x 500m, warm down. Splits: Me 1:35, 1:30. Helen 2:10, 2:08. Track racing resumes in Canberra on Thursday. The only event for us will be the Pennington series 1500m handicap. Keith in Bega did a 45 minute bike ride in his recovery phase.