Secret Blog for Killing Track and Parkrun PBs

Another record attendance at Parkrun Batemans Bay with 245 finishers. The pre-race briefing was something like stay safe and have fun...and so I did. I ran full gas for a kilometre or so where it was safe to navigate the dogs, walkers and bicycles on the bike path. I stashed a water bottle under a shady tree where I stopped at every opportunity. My early effort was intense enough to set me up for a fast run next Saturday so long as I nail my sessions, sleep and nutrition during the week. Before Parkrun a very long warm up. After Parkrun a trip to the beach with the dog and warm down run to a different beach.

Early morning run down to the beaches and return through the golf course including 5 x 100m strides and a 1500m hill effort to finish off. Some light drizzle about, I'll get a second run during the afternoon. Tomorrow Parkrun Batemans Bay to prepare for a faster Parkrun next Saturday.

Cool and cloudy after some overnight drizzle. A great day for a hilly solo run through the golf course past all the beaches up the coast and return by the marina. That's it for running today. Friday some short intervals. Saturday Parkrun Batemans Bay to set myself up for a fast Parkrun a week later. Today is Market Day. A quick stop there, then hit the beach for a swim.

Another hot day. I split the running into two again. Too hot for running unless very early in the morning or late afternoon. Morning run with the dog, then trip to the beach, on the way home a trip to a different beach so I could get a swim done. This evening another run when I'll get my main set done incl 2 x 1km and a 2km hill done as short hill intervals.

Warm and humid with a sea mist for a run down to the beach and back. 2 x 1km efforts on the beach, 1 x 2km hill effort through the golf course coming home. It will be a hot day. I'll stay mostly indoors and swim at the beach to keep cool. An evening second run at low tide again.

Low tide due late in the afternoon, I split the running into two. Morning run with the dog, in the afternoon at low tide a second run on the beach including 10 x 100m strides to get the leg speed up again. Next set tomorrow including 200m efforts.

After removing another tick from Milli overnight I ditched the Christmas Day Parkrun. Instead 20km with the dog through the golf course twice and many beaches. I stopped off at Bar Beach for a swim and snorkle watching the fish. Very few people up and about. Next week a focus on short intervals again and set myself for a quick Parkrun in the next fortnight. Yesterday's effort was very close to my PB splits. I don't have to improve much to pop out a faster run.

Warm and sunny at Parkrun Panboola Wetlands, 1st in 17:07. Splits:1:39,1:39,1:38,1:38,1:39,(1:47dead turn),1:46,1:47,1:45,1:39. 15 seconds slower than my course PB, still happy with the run. No 2nd Parkrun on Xmas Day for me. I found another tick on the dog, best to monitor her for a couple of days. Steve ran at Parkrun Tuggeranong 1st in 17:30 re-setting his course PB. Consistent top results over the last few months.

Busy morning of exercise and shopping. A run down to the beach and return via the Golf Course including the 2km climb back at full gas. Then off to another beach with the dog to get her tired, return by another beach for a swim, finally shopping. A short recovery run later in the day. On both Saturday and Sunday Parkrun events.

Thos morning Steve ran 4 x 500m efforts, among his quickest sets of this type. I ran an easy run at the beach with the dog after waking with a sore foot. I followed that up with 2 x 1km efforts when I was sure the foot was ok.

Morning 2km Hill time trial down through the Golf  course, along the beach, back through the Golf Course up hill at full gas all the way home. Great morning for it, full sun, cool, no wind. A recovery run on the beach at low tide, quick swim, another 20km for the day.

Steve this morning ran 4 x 200m efforts at his patch in nice conditions. I ran a hilly 6km at the Golf Course with the dog, fast paced fartlek efforts, recovery on the down hill sections, 2km hill back home. Next effort for me a hill time trial on Wednesday, a flat time trial on Thursday, Friday recovery runs, Saturday and Sunday Parkruns.

Morning set of 10x100m, 5x200m leg speed intervals on the beach at low tide. This week sessions to prepare for a double Parkrun weekend road trip. Tuesday long intervals, Wednesday long hill effort, Thursday flat short time trial. Friday easy running, low volume recovery day.

Cool and windy morning for an up tempo 20km run on the hilly golf course and beaches at low tide. I stopped off at Bar Beach for a quick swim. This week fine tuning the form for a double Parkrun on Saturday and Sunday.

Cool and very windy in Canberra for Parkrun. Steve 1st at Parkrun Coombs 18:14. I was 3rd at Parkrun Ginninderra 17:38. Splits(500m):1:44,1:43,1:38,1:44,1:48(dead turn),1:47,1:47,1:46,1:44,1:44. It was mostly into the wind after the dead turn. The main reason for the trip was to catch up with friends and a fun Xmas Party. Great fun and chatting. Next week I'm planning to run Parkrun events on Saturday and Sunday...Festive Road Trip.

Very windy at Stromlo XC Circuit, a set of 10 x 200m hill strides with jog back recovery plus 8.5km running around the circuits. A runners party this evening. I don't expect to be in top form at Parkrun on Saturday morning. A strong possibility I will run two Parkrun events next weekend, on Saturday and Sunday mornings.

Early evening set of 20x100m strides at Stromlo XC circuits while a cycling criterium was on adjacent. I decided to come up half a day early to maximise XC time. I'll be back here in the morning for a bigger set.

Cool and windy again as another burst of weather rolls through. Today a run mostly on sheltered rain forest trails down to the beach and back with a 2km climb to finish. Post-run coffee at a different beach.

Grey cloud morning with some wind. A set again through the rain forest down to the beaches at low tide, a 2km effort on the beach, a 2km hill effort back home. Tomorrow more long intervals before heading to Canberra on Friday morning.

Glorious day we get after a cold front pushes through. Full sun, no wind, cool to warm. Great running weather. The set 2km warm up down to the beaches through rain forest trails, 2 x 1km efforts out to the end of the beaches and back on super fast low tide sand, 1x 2km effort up the hill back home. After the session a trip to another beach with the dog, an ocean swim and extra warm down run. Fresh Kangaroo footprints on the beach. Two more days of long intervals on the coast, then a trip to Canberra for more intervals an the runners Xmas party. Parkrun Saturday.