Secret Blog for Killing Track and Parkrun PBs

Full sun again for a morning 17km recovery run including a swim at the beach. I entered the Canberra Runners Half Marathon on May 21, a couple of weeks after the Sydney 10km road race. That only leaves Sutherland 2 Surf 11km to open their entries for their July event to complete my road racing season. I'll be skipping City2Surf in the future having suffered health difficulties from breathing polluted exhaust fumes air in the Kings Cross Tunnel last year and a previous year.

Morning 18km run from home in full sun. I made the most of the good weather spending longer swimming. Great fun when two seals joined in for the swim. Next hard effort at Parkrun on Saturday. on Thursday evening Steve ran the club 5000m Cjampionships in 17:30. 2nd overall, 1st M50+

Lots of rain the last 2 days. With the ocean so warm the clouds have been sitting there out to sea or on the mountains, coming in late afternoon and overnight. Today the new shoes arrived. I ran 200m in the Vaporfly 3 this afternoon and put them away until May 7th, The Sydney 10 Road Race. I've run all my recent PBs in Vaporfly 2. There could be a small improvement with V3. It's lighter and more colourful. Run today was 17km to the beach for 2 x 1km intervals, followed by a long warm down and swim.

Morning set for Steve of 2 x 1 minute efforts at Stromlo XC Circuits. Splits:3:09, 3:10. A 5000m race for Steve scheduled on Thursday evening if the rain holds off. A sunny day here on the coast. I ran 17km early including long step down intervals at 6,5,4,3,2,1 minutes hard with 1 minute jog recovery. I have some new shoes on the way for my target races over 10km, the Nike Vaporfly 3. I should have them in a few days. I'll continue to use the Nike Vaporfly 2 I already have in longer races and Parkrun.

First set of a new training block leading up to a series of road races between May and July. This morning a set of 2 x 1km intervals at race pace to get into the groove again. After the set a run down to the beach and back for a warm down run and swim. 17km for the day.

This morning a fast paced run with the dog down to the beach and back including 2 x 1km beach intervals at low tide, a 2km hill effort to finish. After dropping off the dog at home a warm down run to Bar Beach for a swim and return, 20km for the day. Yesterday I entered my first race of what will be winter, a 10km road race in Sydney (Sydney 10) on May 7th. On 21st May I plan to enter Canberra Runners Half Marathon. On 17th July I will race Sutherland2Surf 11km which will be my target race for the winter. For training that means a shift to long intervals at race pace and a continuation of Parkrun.

1st Anniversary of Parkrun Panboola Wetlands, 2nd in 17:18. Splits(500m)1:40,1:42,1:42,1:41,1:41,(dead turn 1:47),1:45,1:47,1:43,1:41. I had some company out there most of the run sitting on my tail, glad I had someone to chase in the final 800m. Bonus there was cake at the finish to celebrate Panboola PR turning 1. It was raining in Canberra where Steve had to wait completion of his set 3 x 500m. Splits:1:31,1:34,1:31. I also had to wait for the rain to pass before running with the dog down to the beach and back. 17km for the day.

Morning run down to the beach and return at low tide for a set of 2 x 1km beach intervals and a 2km hill effort on the return back home. I left the dog at home to recover and continued with a slow warm down and beach swim, 17km for the day. Parkrun on Saturday.

Morning 17km run over all the big local hills. Some rain about before noon, it will be here for some days off and on. I have a chance to attend to some chores. Today it's all about migrating video and photos from spinning hard drives to Solid State Drives. A few images from 2011, the year Cadel Evans won Tour de France. Today's run is on 6th May 2011 from Montgenevre 1860m asl to L'Observatoire 2398m asl and return with a French Pastry treat to finish.

Reverse loop of yesterday to leave a 2km Hill time trial at the finish. The run down to the bay, Bar Beach for a swim, along the golf course, end with the hill at full gas. Next set short intervals tomorrow. Parkrun on Saturday. This morning Steve ran a short interval set at Stromlo XC Circuits of 5 x 300m, 100m recovery to prepare for a 1500m on Thursday evening. It was raining. His club don't conclude track unil the end of March.

I split the day into two with an early high tide denying access to the beach for running. A very low tide in the afternoon when the main session of the day was done including 2 x 1km efforts on a hard packed beach. Morning session was 10km out and back to the beach for a swim with a set of 10 x 20 second intervals with 15 seconds jog recovery on the way home. A 1500m hill effort to finish the morning run. Parkrun will be at a fast venue on Saturday as I am house minding for the weekend. It's too far to get to Batemans Bay, easier to get to Panboola Wetlands where I've had my quickest runs in recent months.

Morning run including 5 x 3 Minute efforts with 1 minute jog recovery. Weather cloudy with some wind. The days are noticably shorter now. Soon most of my runs will be done in the middle of the day. At lunch today a second run including some beach running at low tide.

Morning run from the swiming beach out and back along the coast trail. Return included a set of long step down threshold intervals as 6,5,4,3,2,1 minute efforts, 1 minute jog recovery. A swim to cool down then road trip south for coffee and sight seeing.

Recovery week Parkrun at Batemans Bay, 1st 18:16. Weather fog with a breeze from the north. Grass was cut in parts, wet from the fog. Splits(500m) 1:48,1:45,1:45,1:46,1:46,1:51,1:49,1:49,1:49,1:46. I'll continue full weekly volume with low intensity running for a few days to aid recovery from the 25km of racing last weekend at the Australian Masters Athletics Championships. Steve ran 3 x 500m efforts. Splits: 1:34,1:33,1:31.

Morning 18km run to Bar Beach for a swim and Return. Weather windy, sunny, cloudy, a bit of eveything. Water temperature at the beach 22 degrees celsius, lovely for swimming.

1. Sarah Chinner 2:37.6 2. Deborah Drennan 2:52.2 3. Susan Thornton 2:56.4 4. Kerryn Walshe 2:58.1 5. Vicky Gunn 3:00.1 6. Helen Stanley 3:12.0 7. Margaret Kenny 3:14.0 8. Margaret Thomas 3:15.9 9. Maggie Armstrong 3:17.1 10. Carol Bowman 4:05.5 11. Trish Stallard 4:08.0

Morning 17km run from home over all the steep hills. Weather warm and some clouds, just a sea breeze. No speed work this week other than Parkrun on Saturday as I continue to recover from the AMA Championships. I spotted an Emu on the beach, the first I'd seen since the bush fires a few years ago.