Secret Blog for Killing Track and Parkrun PBs

Sunny morning run down to the beach and return including 4 x 1km intervals at low tide, 1.5km hill effort back home.

Sunny Morning runs on local beaches, first visit to Handkerchief beach, 5 minutes away. After run coffee at Surf Beach and dolphin spotting .

Perfect running weather at Parkrun Panboola Wetlands, 1st in 18:38. After a long warm up cautious start I put together a solid run, never full gas. Splits(500m)1:52,1:51,1:48,1:49,1:47,1:48,1:52,1:52,1:52,1:55. After Parkrun a trip to the beach with the dog and more cold water therapy at the bathing beach. This week more long runs and hills in the start of this base building block. I expect to run 140km this week.

Morning interval session on the beach. A delayed start broke up the intervals having to rock hop on the headlands between the three beaches due to a rising tide. Next effort at Parkrun, looking for a solid run, nothing flat out yet until I rebuild the base fitness.

Morning 21km Beach Run in full sun. I spread the run over 3 beaches on firm sand, the final stint watching countless Humpback whales breaching while heading north. I didn't want the run to stop. The incoming tide put an end to it. Earlier I found what I think was a bandicoot (omniverous nocturnal marsupial,RIP) just above the wave line.

Morning beach intervals at low tide of 2 x 1km efforts, 1 x 2km. Sand flat, hard and fast. I'm starting to feel good in training again, just over a week since Sutherland2Surf. I need some long runs in the legs and more hills over the next fortnight. I expect to run Parkrun this Saturday.

Early morning set of 4 x 1km beach Intervals at low tide, followed by a long warm down and cold water therapy.

Sunny, cool morning run down to the beach and back including 2 x 1km and a 1500m hill runback home. After the run more cold water therapy, very chilly 14 degrees.

Cool, sunny morning run with the dog, mostly off road through the golf course and beach to the market and return. My snack of choice was potato skins with caramelised onion and a smashed avocado toastie. In the afternoon a second run and more cold water therapy at the bathing beach.

Sunny Morning run with the dog on the beach at low tide. A second longer run without the dog including a stop for some cold water therapy at the bathing beach and coffee. Bonus during coffee was a pod of humpback whales breaching off shore, the first of many who will be migrating south with their babies in coming months. On Sunday a long run including beach and golf course running followed by end of month Market Day Coffee and Pizza.

Today back to full training volume again. I split the running into two parts so I didn't push things too much and allow more stretching and cold water therapy in between. The second run was on the beach and included a half hearted 1500m Hill effort. I have no racing plans until March 2024 and the Australian Masters Athletics Championships in Hobart, Tasmania. I have around 8 months to find peak form again. I am in no rush.

Cool morning run including 2 x 2.5km efforts at reduced pace followed by coffee at the boat shed cafe, same venue I brunched with friends a couple of days ago. I still need more recovery time from the Sutherland2Surf 11.1km Road Race last weekend. No Parkrun this weekend, just long recovery runs.

Morning run on the beach including 4 x 1km at reduced pace. Still a sore spot from the weekend, I won't run flat out until this niggle calms down. At lunch a trip to the bathing beach for some cold water therapy.

Set of 2 x 1km beach intervals while watching the sun rise. Only half pace today. I should be ok to resume full training on Wednesday.

Having just completed my first goal event (Sutherland2Surf Road Race) since Australian Masters Athletics Championships in Sydney, I'm now looking forward to 2024 for the next challenge. I've already committed myself to Australian Masters Athletics Championships to be held in Hobart, March 2024. On the wish list is the World Masters Athletics Championships in Gothenburg, Sweden, August 2024. Both events will include track and cross country events. I've previously doubled up on dual Australian and World Masters Athletics Championships/Games in the same year (2015,2016,2017,2018). The training plan was basically the same with minor tweaks in each case. It comprises two base training blocks, two race preparation blocks and two racing blocks. Next step is to see if travel logistics for Sweden is possible before entries close and book it in. I was in Gothenburg a couple of times for orienteering and travel. I'd love to go back again.

Still sore from Sutherland2Surf 11.1km road race yesterday. This morning a slow 5km on the beach with the dog while she chased waves as fast as she could. I'll treat this week as recovery and reset my future training when good to go again.

Cloudy, light rain, puddles and a headwind for Sutherland2Surf 11.1km road race. I was 1st M60 in a field of 6000 starters. After a slow start I was passing many seeded runners ahead including a runner I often have a tussle with in this event. Currently driving south again on the trip back down the coast.

No Parkrun Today, a road trip north along the coast to Cronulla for Sutherland2Surf Road Race on Sunday. I've been running the event off and on since 1979 and lived here in 1985-6 The event has been my race of choice before heading off to Europe for summer Championship events.

2016 was the last time I climbed (ran) the Lacets skyward from Culoz to Col du Grand Colombier. Great views down to the valley below where the fruit I ate before the run were grown. It was very hot in the valley. I spent a fortnight running up mountains from Mont Ventoux to Chamonix, 120-130km/week. It should be a great tussle this evening on the TV.