Secret Blog for Killing Track and Parkrun PBs

A dull, cloudy morning run along the coast spotting sea life along the way, especially humpback whales, fur seals and a white bellied sea eagle. I also had the dog with me, a bit relaxed and start stop. The humpback whales were putting on a show on their northerly migration. A bit hard to catch the breaching out of the water at distance well on a stills camera. I really enjoyed the run.

Sunny morning, light winds for a 21 km run including a set of 2 x 1km Beach Intervals. Training volume is back up to a normal winter level of around 130km. With no races until Sutherland 2 Surf in July I can keep this level going until then. Sessions for remainder of this week will include short intervals and a short time trial. Weather looks good for Parkrun, not frosty like last week. I'll try to make the most of it and aim to start quicker than I have been.

Cool, sunny morning for a 25km tun including beach intervals as 2 x 1km, 4 x 500m. Some lucky whale spotting also, three (blue?)whales heading north on their migration. I didn't see any whales last winter, plenty of whales returning home to Antarctica in the spring.

Morning 20km run on Market day, start and finish at the market with coffee and Pizza. Weather cool, partly cloudy. A stop at the beach for a quick dip and cold therapy. The Shark net has been removed until September for repairs. Water temperature 16 degrees. Next set on Monday, long intervals.

Cold, frosty blue skies no wind for Parkrun Panboola Wetlands 1st in 17:37. I was just getting warm running into the sun in the final kilometre. Splits(500m):1:44,1:43,1:45,1:42,1:42,(dead turn 1:47),1:47,1:48,1:44,1:41. The run located a hot spot in the right hamstring from the half marathon less than a week ago. Some foam rolling, cold therapy at the beach and a short recovery run in the afternoon to help sort that out. Sunday a long run from the local end of month Market, possibly pizza.

Rain and cold winds in early morning, I delayed the time trial in reparation for Parkrun by a couple of hours. The set: Warm up, 4 x 400m hill strides, 2km Time Trial, warm down. I used the coast trail at the north end of where I ran yesterday.

Early morning 20km run starting at the beach on low tide, moving to the coast trail out and back. Weather cool, no wind, some cloud. Beach intervals included 2 x 1km and 20 x 200m. Coast trail run as 6,5,4,3,2,1 minute intervals, 1 minute jog recovery. I've just hit 120km for this week. With no races until 16th July I should be able to maintain high training volume until then and build the base back up. On Friday a short time trial. Next session at Parkrun on Saturday.

Very early morning session at the beach on low tide. The set 2 x 1km, 4 x 500m with 30 seconds recovery. A long recovery run after dropping the dog home, 20km for the day. Next set on Thursday morning, long step down intervals.

After a day of active recovery (a couple of slow runs) I'm ready to commence structured training again. My next race is on 16th July, Sutherland to Surf 11km. As I've done every time I've run this road race (since 2015) I'll aim to set a season best on all my splits up to 10km and then complete the run having already left everything I had out there. I sometimes stop dead at 10km for 15-20 seconds or just jog slowly to the finish. Training starts today with 100m leg speed strides. Then add in short intervals, long  intervals, short time trials and a long time trial (Parkrun). If my body holds together without niggles I'll race Parkrun this Saturday and start building the form up to Sutherland to Surf by repeating similar sessions. After Sutherland to Surf I'll have a week of active recovery and start a 9 month build up towards Australian Masters Athletics Championships to be held in Hobart Tasmania commencing on 29th March 2024.

Still a little stiff and sore after the Half Marathon yesterday. This morning a 10km recovery run with the dog at the bay.

Cool and extremely windy for the lumpy Canberra Runners Half Marathon. After a cautious start I found my threshold and sat on it for 80 minutes. It was a tough day for everyone. After the run a cafe visit to warm up the numb body. It will take a good fortnight to recover. Next race is in July.

Early morning road trip to Canberra for the Canberra Runners Half Marathon on Sunday morning. I stopped off at Stromlo XC Circuits for a warm up and short set of Intervals. Weather cool, mostly cloudy, windy, below zero overnight. The set: 1km warm up, 3 x 500m with 500m recovery. Splits: 1:53,1:39,1:34 1km warm down. I wore Nike Vaporfly 3 in the session. It goes well on grass. The circuit grass surface is in good condition. An extension to the bitumen criterium circuit looks complete. Next stop, collect the race bibs.

This evening the Giro passes through Verbier Switzerland and well above the village. The coverage will make for amazing views if the weather allows. The race was shortened due to poor weather, delayed and started with a climb up through Verbier and beyond. There was plenty of snow about at higher elevations. In 2009 Tour de France finished in the township of Verbier. I was lucky to wake in snow (in the height of summer on 18th July) and ran to the high ridge line above on service trails and single track on day 2, different routes on consecutive days with an altitude gain of over 900m (1500m asl to 2400m asl). Both runs began on Route de Golf, just above the golf course and well above the village. My big regret was not taking a camera phone on the second run. It went through an impromptu jazz concert in an alpine meadow and the single track went through a tunnel along the ridge. On the TDF stage after Verbier the organisers were still laying bitumen on the Italian side of the border tha

A lazy morning before a short, steady run with the dog and some 100m strides to keep the legs ticking over. On Saturday morning just 5km before a drive to Canberra to collect my race bib for the Half Marathon on Sunday. Weather expected for race day 3 degrees and some wind off the lake. It's been below Zero on recent mornings but no snow like a fortnight ago.

Cool, sunny and very windy 17km beach run at a moderate pace on low tide. I stuck to a couple of sheltered locations to take relief from the southerly wind. A short warm down and dip at Bar Beach, 20km for the day. Friday and Saturday easy running on reduced volume with Canberra runners half marathon on Sunday.

Morning session at the beach on low tide of 4 x 500m with short standing recovery plus 2 x 1km. Weather cool with some wind, full sun. Long recovery run including a dip as cold therapy, 17km for the day.

Only 5 days until the Canberra Runners Half Marathon on Sunday. I'm sitting on 17km/ Day for most of the week with a quick taper on Friday and Saturday. Today more long intervals (2 x 500m, 2 x 1km)at the beach and some cold water therapy mid-runs with a quick ocean dip. I am uninjured and running strongly in training, looking forward to a solid run on Sunday. It should be another step forward to my goal race for the winter in July, the Sutherland to Surf Road Race.