Secret Blog for Killing Track and Parkrun PBs

Morning runs at Parkrun Coombs and Stromlo XC circuits. Weather cool and very windy, snow on the way to nearby hills. I ran Parkrun Coombs with Milli the Border Collie in our slowest time yet. After that on to Stromlo for some 100m strides and 5 x 1 minute strides, 1 minute jog recovery on the undulating 2.5km circuit. All up 13km for the morning. Steve ran 4 x 500m with 3 minutes recovery. Splits: 1:39,1:36,1:36,1:30. Sunday morning is Canberra Times Running Festival with events 50km down to 1km. I am running the 10km. Weather will be cold and very windy. I will have to start relatively fast and find the fastest people I can to stick with and hide from the wind. Due to the twisting nature of the course stretches into the wind will be short.

I had to wait until 3pm for my run to collect race bib for the 10km on Sunday. The run from the car wasn't enough so I tacked on more to make it an even 5km. I'll run about the same on Saturday morning, possibly at Parkrun or Stromlo.

Lunch time run with Milli the Border Collie of 8km on forest trails. Weather sunny, warm, light winds. Same weather in the afternoon at Stromlo including 4 x 500m strides with 500m jog recovery. Splits: 1:30,1:30,1:28,1:28. A much quicker set than 2 days ago when I would have still been fatigued from the Sunday Half Marathon.

Lunch time run at BBQ Stakes 6km XC handicap in 22:13. Weather warm, light winds,sunny. Being the first Wednesday of the month the loop was done anti-clockwise, reverse of normal and the direction everyone runs the least. For me the time was 22 seconds quicker than my last anti-clockwise effort and that with a Parkrun and Half Marathon only a few days ago. Splits(500m):1:57,1:40,1:55,2:05,1:56,1:51,1:47,2:06,1:53,1:35,1:40,1:40=22:13 No run today for Milli the Border Collie, she was fixated on the TV watching Belle and Sebastian 2 which was shot at Lac Genin. It was pure chance I was there at the same time back in 2014.We have seen the movie together a few days now, she never gets tired of it. Great to share such a beautiful location with Milli. She would have loved a swim in the lake. Thursday long recovery run, Friday 500m strides. I have entered a 10km road race on Sunday in the Canberra Times Running Festival. I will have a couple of low volume days before the 10km.

Morning set for Steve at Stromlo XC circuits of 3 x 1000m. Splits: 3:29,3:25,3:25. I ran 18km including 5 x 500m strides, starting at 3:28/km working down to 2:42/km for the final effort, near full gas. Splits:1:44,1:36,1:34,1:32,1:21. I saw a black snake crossing the track on my warm up. I waited until it was gone. It should be the last of the season, there may be more. It's still very pleasant during the day which ended with a drive and jog with Milli the Border Collie.

In Transit Monday to Canberra but not before a 10km run up to Queens Domain, Max's Infinity Loop and return. Shortly after a bus to the airport and return flight back to Canberra. I was home in time for lunch thanks to a direct flight. From home after unpacking and washing clothes a 7km recovery run to see how much light there is in the afternoon before dark since daylight saving stopped yesterday. This week is time for recovery. I'm not sore, uninjured and with lots of energy. I'll keep a similar structure going until I work out some goals and races in more detail. I won't return to work for another week making it easy to fit in whatever sessions I do in reduced light. Next set will likely be at BBQ Stakes 6km XC handicap on Wednesday. If I am feeling good some gentle 500m XC strides across the road on Tuesday mid-morning.

Redemption today from the 2020 Hobart Half Marathon when I started with a torn calf and pulled out after 5km. I ran strongly throughout under testing conditions with wind gusting over 60km/h from the north west. That made the final 13km very tough. I was cautious the first loop around the Cadbury factory estate but always had others around me. Leaving the estate after 1km I left that bunch and went solo. I couldn't get across to the next person ahead, that made it a 20km solo run as nobody came through from behind. Splits (500m): 1:52,1:45,1:45,1:44,1:44,1:47,1:44,1:59,1:48,1:43,1:46,1:47,1:48,1:46,1:42,1:47,1:45,1:50,1:48,1:46,2:03,1:49,1:50,1:50,1:53,1:52,1:48,1:45,1:52,1:50,1:51,1:49,1:55,1:59,2:02,1:50,1:48,1:50,1:57,1:55,1:45,1:53,1:55 I'll take a week of recovery runs before going into winter training and dust myself off for another Half Marathon in May. Photo credit: Mark Scarborough.

So much for an easy run! I ran from hotel, then did a lap of the course as a warm up (except the XC bit mid-course) and loved the terrain which was a wide bitumen tarmac with power rises and falls, mostly protected from wind. It was nice to chat to some Tassie friends post event. I started slow, then near full gas. Splits (500m): 1:40,1:35,1:32,1:36,1:49,1:55,1:48,1:56,1:52,1:35=17:24, setting a new age graded record for this course. Sunday morning early Easter Half Marathon. Looking forward to redeeming my calf tear fail to complete course from 2020. Back in Canberra Steve ran Parkrun Coombs in 18:16. Splits: 3:32,3:39,3:45,3:36,3:33,0:10