Secret Blog for Killing Track and Parkrun PBs

Cool, sunny morning at Parkrun Panboola Wetlands 1st in 18:12. Lots of kilometres and strides done before the start again. My Splits(500m)1:46,1:44,1:48,1:46,1:43,(dead turn)1:50,1:51,1:53,1:52,1:47. Steve ran a 3km Time Trial in just over 11 minutes.

Just easy running this morning mixed in with an early set of 2 x 400m on the beach. In the afternoon 2 x One Mile Hill efforts to continue the Strength Training and re-build the muscle mass I lost during the taper a month ago. Weekly Training Volume has recovered from the low of 30km/week, just after the AMA Championships, to 80-85km/week. I should hit my normal level of 120km/week in a week or so.

Big Anzac Day Running Sessions. Steve ran 3 x 1km XC Intervals at Stromlo Circuits. Splits:3:34,3:32,3:36. I started my sessions after the Dawn Service with 2 x 500m Beach Intervals, 1 x 4.5km Tempo Run and a Beach run with the dogs. The dogs had another play date between sessions.

Morning set of 2 x 500m Beach Intervals with Munchkin the Border Collie. The set was followed by the 4th Play Date for Munchkin the Border Collie (PUP) and Millie the Border Collie who had run at the beach earlier. In the afternoon a set of 2 x One Mile Strength Hill Efforts. Dawn Service Tomorrow, streets lined with parked cars at 4am.

Foggy morning set for Steve at Stromlo XC Circuits of 3 x 3 minute efforts. Splits: 3:46/km, 3:36/km, 3:36/km. I continued my strength Hill Training with another 3 x One Mile Efforts.

Cool, sunny morning for a quick session of 2 x 400m Beach Intervals plus 2 x One Mile Hill Intervals. After the sets I took Munchkin the Border Collie on a trip to her Play Date Millie the Border Collie. They had a ball chasing each other.

Just enough time has passed for me to commit again to the next Australian Masters Athletics Championships to be held in Adelaide South Australia, April 18-21 2025. For me it will be a driving road trip which I last did during COVID, taking my dog for the Journey. We had a great time running on the pet friendly beaches. I've also done a reccy of most Parkrun events in the region. I am injury free and motivated. With two Parkrun events run since the last AMA Championships I know my head is in the right place already. Training Period April to June 2024: Strength Hills, Power Hills, training volume increasing from the current 76km/week back to my normal training level of 120km/week. I will need to run a Half Marathon in 2024 also. Images from the last AMA Championships Held in Adelaide 2016. Images from COVID ROAD Trip to Adelaide:

Cool, sunny morning run from home including 2 x One Mile Hill Efforts and a visit to a lookout with top Lake and Ocean Views.

Parkrun Panboola wetlands, 2nd 18:02, a few seconds quicker than last week. More wind this week. Like last week I ran for an hour before Parkrun including Strides, slowly building up the training base again. Steve ran a set of short intervals at Stromlo XC Circuits, Windy there too, Steve ran with the tail wind. My Parkrun Splits(500m)1:43,1:45,1:45,1:45,dead turn,1:47,1:52,1:51,1:51,1:49,1:46. Steve ran a set of short intervals at Stromlo XC Circuits, Windy there too, Steve ran with the tail wind.

A scheduled easy day to freshen up for Parkrun on Saturday, just a couple of strides and plenty of walking the dog along the coast. n

Morning runs with Munchkin the Border Collie running on two beaches. 2 x 300m on the first beach, 2 x 500m on the second(longer) beach. Steve ran a set of 4 x 500m xc intervals earlier. Splits: 1:38,1:36,1:36,1:36

Heavy rain and wild storms overnight, just showers this morning for a set of 2 x 500m beach intervals with Munchkin the Border Collie. I'm not sure the rain will clear today. Indoor training again.

Cool, sunny morning for a set of 2 x 300m Beach Intervals with Munchkin the Border Collie on a deserted beach across the road at low tide.

Steve ran a set of 5 x 200m(33seconds) , 1 x 1km effort (3:29) at Stromlo xc circuits this morning on wet dewy grass. A late start to running for me, lovely day out there. Full tide early, I waited for low tide. Munchkin and I ran 2 x 300m on beach and walked 500m on path.