Secret Blog for Killing Track and Parkrun PBs

A 6km hill loop to start the day followed by 4 X 400m beach strides at faster than 5km pace. At lunch a 6km run down to the beach and back at tempo pace with the dog. In the afternoon a warm down run, 18km for the day, 125km this week. On Thursday a 1500m time trial. I'm hoping to take another step towards my recent course PB at Parkrun on Saturday.

This morning a hilly run before dawn as warm up for a set on the beach of 4 x 800m with 200m jog recovery, 18km all up. Next hard effort on Thursday, a 1500m time trial.

Morning run over a 7km hill loop to start the day. I mid-afternoon at low tide a beach interval set of 10 x 400m, 1 minute recovery. Warm up and extended warm down made 18km for the day. Next sets on Tuesday (4 x 800m, 200m recovery) and Thursday (short time trial) before Parkrun on Saturday.

Sunday morning long run of 20km that seemed to go on forever (in a good way). Started running from the monthly market, explored the Narooma Bar with many seals (I counted 30+) playing in the water or basking on the rocks. I paused at the market for pizza and coffee. I continued the running on beaches with the dog. I reverted this week to a low volume day on Friday, 20km on both Saturday and Sunday. It still gives me the same volume of 120km for the week but freshens me up for Parkrun. This week more short intervals, short time trials and a solid Parkrun where I'll continue to chip away at my recent course PB.

Cloud and mist, perfect running weather at Parkrun Batman's Bay, 1st in 17:26. Splits:1:41,1:43,1:39,1:41,1:46,1:47,1:45,1:44,1:43,1:40. 13 seconds quicker than last week.

Lunch time 17km run including a set of 4 X 400m beach intervals with 20 seconds recovery. Splits(85,79,76,74). Started the set with a 4km hill loop to fully warm up and followed by an easy recovery run. I think I am in good shape for a quicker Parkrun than last week.

An early morning run along the beach followed by a few 200m strides and a 2km time trial when fully warmed up. Extended warm down with the dog, 17km for the day.

Happy sunshine t-shirt weather was back for a 17km run including 20x200m,(15sec recovery) plus 4x800m,(200m recovery) beach intervals. Bonus from the heavy swell yesterday was dumping sand on my favourite beach making it almost 100m longer and pancake flat. Next hard effort tomorrow, a short time trial.

I had to wait until lunch to get out there for a 17km run. Rain and lots of wind, not so cold though as the bad weather passed through. On the run a pod of dolphins riding the waves and heading south. No camera in hand so ran to my house same direction as the dolphins and caught up with them at the point, this time with camera.

With nothing longer than Parkrun events on the calendar in the near horizon I'll start 5km specific training this week. I last did this in September 2021 with some solid times posted. The weekly routine will include 2-3 sessions mid-week followed by Parkrun on Saturday. The sessions are short intervals, short time trials, Parkrun. My recent Parkrun best was 17:11 a few weeks ago. That will be the first target. This morning a 6km hill loop, at lunch a tempo run and short beach intervals, in the afternoon a recovery run.124km last 7 days.

This morning Steve ran the Adelaide Half Marathon in 83minutes 33seconds, 2nd M50+. I took the dog on a beach/road trip, 23km for the day. Coffee after at Mossy Point.

Perfect weather for running at Parkrun Batemans Bay 2nd 17:38. After last week's issues at City2Surf I kept an eye on the heart rate and kept it steady. A high of 162bpm, back to 49bpm soon after the run. Splits(500m):1:41,1:40,1:42,1:45,1:43,1:48,1:45,1:46,1:47,1:42.

Grey, cloudy morning, 17km run including a 20 minute beach fartlek session and a warm down beach run with the dog. Next hard effort at Parkrun.

Morning run of 10km along the coast all at tempo pace. A warm up of 10 x 200m strides along the beach. I extended the run on a hill loop, then photo OP of a controlled burn of driftwood, 17km for the morning. Steve ran 2 x 1km in 3:18,3:13.

Pre-dawn run of 17km including 4 x 800m beach intervals with 200m jog recovery at low tide. My first of many 5000m specific sessions in the next six months. After lunch a run with the dog down to Cemetery Beach and back.