Secret Blog for Killing Track and Parkrun PBs

Beach session before first light including 5 x 600m Intervals on hard packed sand with short recovery. Tide coming in, like yesterday I only had an hour to get the session done. Warm down was on a different beach. At lunch a run with the dog, 17km for the day.

Pre-Dawn 65 minute Tempo run at Surf Beach. Perfect weather for running, cool, no wind, big full moon with the sun about to rise, hard packed sand. With the tide coming in I only had 65 minutes to get the run done on the beach. Recovery run on the golf course, 17km for the day. Training update: After 7 weeks of consistent high volume training I added a hill session into the daily mix last week. The climb at 2km in length goes to the highest point in town, all on a traffic free path. After a warm up I've been running at maximum threshold, recovery down to the boathouse cafe and return home. This session is always done in the afternoon on most days.

Sunday morning run start and finish at Surf Beach(big waves). Today the route through the golf course, out to Bar Beach for a dip in the water (cold water therapy although the water is not as cold as winter, approx 17 degreesC), Coffee stop at Surf Beach, head home.

Morning run chasing Milli the Border Collie through the golf course, along Surf Beach and Return, 5km. A cool, cloudy morning, Milli full of energy herding waves on the beach. In mid afternoon a second run (2km) Racing Milli at Surf Beach, almost full gas for me. Long warm down, 17km for the day. Steve ran 4 x 500m Intervals along the Hudson river in North America. Speed solid, low 3 minutes/km.

Strong winds and rough seas since lunch on Thursday. This morning a fartlek session on the golf course to avoid the wind and damaging surf after attempting the beach earlier. Despite the weather yesterday some whales spotted off the coast along with a kite surfer riding the wind and waves. This afternoon a long recovery run 17km for the day.

Morning 17km run from home on a hilly loop I often use. Weather cold until the sun came out. In the afternoon a recovery run, 20km for the day.

Tides and wind poor for anything on the beach. I ran on the hilly golf course chasing Milli the Border Collie as 2 x 4.5km efforts, down to near the beach and back up the hill home. We were both full of energy in the cool conditions.

Tides against an early morning fartlek session on the beach, Plan B was the golf course and forest trails first, allowing time for the tide to run out, hitting Cemetery Beach last. No dog today. We watched Spurs on the lounge :-)

Perfect morning for a 10km run at Surf Beach with Milli the Border Collie. Full Sun, Cool, just a light breeze. While Milli herded waves I ran 5 x 1km intervals up and down the beach. At lunch a long recovery run, 20km for the day.I ran a one hour loosener in the late afternoon whale spotting along the way. Yesterday was my last whale sighting. It's very late in their annual migration back to Antarctica. I may not see another whale this year. It's been a bumper year for humpback whale sightings. I bumped into Bob and partner from ACT Masters Athletics at my local whale spotting location just as I was completing my run this evening.

End of month market day in town means pizza and coffee at the finish of a long run. Today the run through golf course, beach, forest trails and finish in what is normally the off leash dog park. Milli the Border Collie was company for the run including herding the waves on route to cool her off.

Salty mist this morning at Surf Beach for a Not Parkrun. Great weather for running starting before first light and on dead low tide. Pace was solid, 14km for the effort, long warm down, 20km for the day. After the run coffee at the Marina. Steve ran 4 x 500m efforts by the lake in Chicago, speed around 3:20/km.

Morning run through the Golf course to the beaches chasing Milli the Border Collie. Perfect weather for running, cool, no wind, tide almost fully out, hard packed sand. Milli was full of energy herding waves, impossible to keep up with her. Long warm down without the dog, 18km for the day.

Morning run from home on a hilly loop including a 2000m hill effort to the highest point in my quiet seaside town. In the afternoon at low tide the main session for the day, long beach intervals. 18km for the day.

Early morning trip to the beach at first light for a Tempo Run at low tide. Wind and rough seas gone, this morning perfect running weather, cool and no wind. I returned home to collect the dog so she could herd some waves. Just 2km for her and 20km for the day myself.