Secret Blog for Killing Track and Parkrun PBs

An East Coast low formed out at sea overnight bringing lots of rain. No running this morning, I waited for the weather to partially clear before heading out for a soggy 10km trot. All training this week will be geared to the 10km road race on Sunday. I'll make my way to Sydney on Saturday. Sessions will be fit in whenever possible without getting injured.

Nice weather for running at Parkrun Panboola Wetlands, cloudy, cool, light winds, 1st in 17:26. Splits(500m)1:42,1:41,1:40,1:41,1:40,(dead turn1:47) ,1:48,1:47,1:48,1:44. Same time as last week. Next week Sydney10km Road Race.

Morning run with the dog on the beach, just 10km. In the afternoon a road trip to Parkrun. Rain coming this afternoon.

Morning session at the beach at low tide, 2km Time Trial, 4 x 200m, long warm down and swim, 18km for the day, 124km last 7 days. On Friday an easy 10km run plus some 100m strides. Saturday Parkrun. Next Sunday I run the Sydney10km Road Race. The bib arrived in the post yesterday.

Cool morning session at the beach on low tide of 4 x 500m efforts with 20 seconds standing recovery. Long recovery run, 18km for the day. Next set on Thursday, short time trial.

Morning run at the beach on low tide including 2 x 2km efforts plus 11 x 100m strides. Long warm up and warm down, 20km for the day.

Cool, sunny morning for an 18km run including 2 x 1km beach intervals at low tide. Sand was super fast hard packed, I was almost able to keep up with the dog. A lunch time recovery run and swim at Bar Beach. Next session tomorrow, short intervals.

Cool and cloudy for the Sunday run and swim. Started at Bar Beach, coast trail to the north and return. A swim at the beach, still 21degrees, colder out of the water. End of the month means market day, pizza and coffee post run. In the afternoon a second run down to the beach and return. This week a mix of short and long intervals plus a short time trial with Parkrun on Saturday. The following Sunday is Sydney 10km road race.

Perfect morning for running at Panboola Wetlands, cool, sunny, a light breeze. 1st in 17:26. Splits(500m)1:44,1:41,1:40,1:39,1:41,(dead turn,1:46),1:46,1:49,1:47,1:44.  Having not done my key session (Parkrun) a week ago I suffered in the 2nd half today. Aside from the 1st 500m the first half was encouraging in holding 3:20/km to the turn. I warmed up in the Nike Vaporfly 2 and raced Parkrun in the Vaporfly 3. Despite the sandy surface no grit got inside the very breathable upper. There was minimal wear on the shoe. It felt faster but wasn't judging by the splits. Being winter build up mode I was sitting on 122km for the week, a volume I've held since March, just after Australian Masters Athletics Championships. The next test will come in the Sydney 10km Road Race where I will have a lighter load for a few days. This afternoon a run with the dog at low tide on the beach. Sunday long run.

Easy 10km run to the beach and return including a swim. Water temperature down to 21 degrees. Most locals don't swim from May onwards without a wetsuit. I haven't worn one since Spring. Weather looking good for Parkrun on Saturday, cool with light winds. I've done enough speed work to post a decent time.

Morning run from home including a set of 5 x 300m efforts with 15 seconds standing recovery, starting slow, increase pace to 3:00/km. Splits: 3:30/km,3:12,3:11,3:11,3:00. I ran the set in Nike Vaporfly 3 including warm up and warm down. Thoughts: Softer, lighter and more bounce than Vaporfly2. Little sign of wear on the sole after 17km. Upper material was a little scratchy at first, I changed socks. I'll wear the same shoes at Parkrun on Saturday. All my recent PBs have been run at the venue wearing Nike Vaporfly V2. Wind may be a factor until this cold front moves away. On Friday an easy running day with a few short strides.

Morning run to the beach and return including 2 x 1km efforts plus 10 x 200m. another 17km day. Milli had two Maremma sheep dogs for company today. They are au pair to the local family children. Less than 3 weeks until Sydney 10km Road race. I'll get to run two parkrun events before then. I'll be looking for my quickest Parkrun of 2023 weather permitting.

Morning run to the beach and return at low tide including 2 x 1km intervals at full gas on hard packed sand and a 500m trail hill. Long warm down in the afternoon, 18km for the day.

Full sun and no wind. A run to the beach at low tide for a set of race pace intervals of 10 x 200m on firm packed sand. Just 3 weeks until Sydney 10km road race. I'll run assorted long and short intervals, time trials and a couple of Parkrun events to find top form again. 

Sunday morning runs from home in wet and windy weather with occasional sunshine. First run with the dog at the beach, just 3km. Second run during a clear patch to the beach and back plus a swim (I was the only person at the beach). 18km for the day. 

I drove to Parkrun in the morning, short jog to warm up, the ankle didn't enjoy the concrete path, very sore. Not worth a drive to Canberra for the half marathon on Sunday. I'm sure it's better to get it sorted. I don't think it's anything major. I drove home and ran on the beach with the dog without issue on a softer surface. I iced the ankle, it has calmed down. Next Race Sydney10 on 7th May. I can shift focus now to fast interval sessions and a quick Parkrun or two. Next run tomorrow, a test for the ankle on the beach. If it's OK I'll try the golf course, then hard surfaces.

I'm racing a half marathon on Sunday in Canberra. I'm doing a half-hearted taper with races still to come after Sunday. It takes 10 days for me to do a full taper and up to 6 weeks to recover and get full fitness back. Today 16km, Saturday 7km at Parkrun, Sunday half-marathon. I'll still be sitting on 120km for the week on Sunday evening. I picked up a 2nd pair of Nike Vaporfly3 shoes, both in different colour ways. I'll be able to post a shoe review after the half marathon. I only ran 100m in the first pair before putting them away. I'll race in that pair on Sunday. Weather forecast is wet and windy. I get a 2nd chance at a half marathon in Canberra on 21st May.

Morning 17km run out and back  north from Bar Beach along the coast trail. The dark clouds out to sea were threatening to come in, it was only a matter of time before I got wet. That's it for the day. Easy run on Friday, jog Parkrun on Saturday, Sunday Half Marathon.