Secret Blog for Killing Track and Parkrun PBs

Morning run of 18km to Bar Beach along the board walk and back followed by coffee at the marina.

Glorious weather for Parkrun Batemans Bay. Cool, sunny, light winds. 2nd in 17:31. Matt ran 16:52, great run. My Splits: 1:46,1:42,1:40,1:41,1:42,1:47,1:45,1:42,1:42,1:40. Solid run from me, 10 seconds slower in the final 500m than last week when not feeling so fatigued. 130km in the legs this week. After the run down to the beach with Milli the Border Collie for a 9km loosener. Long run Sunday before easing back down to 120km next week and taper for City2Surf following week. Steve ran Parkrun Tuggeranong in 18:12. Splits 9:03 out,9:06 back.

Early morning 17km run taking in all the big hills by the ocean. Lovely weather, full sun, no wind. Parkrun tomorrow, I'll do an easy set of strides on the beach today to keep the leg speed up. I'll peak this weekend in volume at 130km last 7 days and maintain that until taper begins for City2Surf 14km road race on 14th August.

Early morning 18km run on bike path along the beach and back. At low tide a set of 20 x 200m with short recovery. In the afternoon a 5km hill loop. My amusement for the day a Sea eagle soaring, being chased away by seagulls, coming close enough to get a good video. They are here almost every day. Steve ran 4 x 500m efforts. Splits: 1:34,1:35,1:33,1:31.

Sunny day, light winds for a Maximum threshold run of 4km run done on the beach at low tide. Long warm up including 100m strides. Long warm down making 18km for the day. Next hard effort at Parkrun. I'll do a better job at scoping the course out this week to avoid the grassy potholes we cross twice on the course. Taking a poor line last week cost me 15 seconds or so.

Morning 15km run for Steve with a 2km effort at half marathon race pace to finish. I ran a hill loop before dawn followed by a 1500m maximum threshold hill effort. 18km for the day.

I am 15 weeks into an 18 week preparation for the City2Surf 14km mass participation road race from Sydney to Bondi Beach. In the next 3 weeks a lift in the training volume followed by a short taper. This week I'll add in an additional maximum threshold effort 4km on Wednesday and continue the same at Parkrun for 5km. The weekly 1500m hill threshold run will also continue. Training volume over the last 8 weeks has been over 120km/week. I'll hit 130km before a taper in the week leading up to City2Surf. The ultimate goal is Australian Masters Athletics Championships in Sydney, March 2023. Then repeat a similar training cycle again for 12 months or so and the next big event. This morning a steady run by the ocean on bike path. A short beach interval session at low tide of 20 x 200m with short recovery. A warm down run in the afternoon to make 18km for the day.

Morning runs to and from a selection of beaches with Millii the Border Collie including a pizza picnic stop at the local Sunday market. 18km for the morning.

Parkrun Batemans Bay 1st in 17:25. Overnight rain and drizzle during the run left the XC sections muddy and wet. I had one horrible xc sector at over 4:06/km. I thought it was a Garmin malfunction until I checked the course overlay, I chose a poor line through the grassy potholes. On the paved sections I was as quick as I have run on the course, just over 3:20/km,3:00/km for the final 500m. Splits(500m):1:46,1:41,1:42,1:42,1:44,1:45,1:42,2:03,1:46,1:30. Steve ran 37:52 in the Runners Shop 10km. A good warm up for the Sydney Half Marathon.

Morning run of 17km including 20 X 200m beach intervals. Lovely day after overnight rain. Two kangaroos, mother and joey came down to the beach for a feet dip in the ocean. They didn't stay long enough to pose for a photo. Training volume is back over 120km this week. Parkrun tomorrow, I will get to run on the normal course after a few weeks break. If the rain holds off I should get close to 17 minutes on recent form.

Morning run down to the beach and back including a 1500m maximum threshold hill effort. Warm down with Milli the Border Collie. 17km for the day. Steve ran 3 X 500m efforts. Splits: 1:31,1:32,1:31

Cloudy morning, a steady run  including 20 X 200m beach intervals at dead low tide. Fingers crossed, no adverse reaction to COVID booster yesterday other than a sore shoulder. Another run at lunch time down to cemetery beach and return including 1500m solid up the hill.

Up very early to get my running in before a 4th COVID booster. In the dark a long warm up, on first light at the beach, 10 X 200m, short recovery, long warm down. The kangaroos were at it again, a trip to the beach, some game enough to dip legs into water, then on their way. I will see if any effects from this jab. Last doses were not fun a couple of days after. Maybe Wednesday will be a hard set. Steve ran 2 X 2500m this morning in 9:14,9:07.