Secret Blog for Killing Track and Parkrun PBs

Dull grey morning with some wind for a set of short beach intervals. The set: 2km warm up, 10 x 250m with short recovery, long warm down. A second recovery run later in the day, 17km all up. Next effort tomorrow a race pace time trial.

Pre-Dawn run on the beaches at low tide including a couple of Interval sets. Weather humid with some wind from the south. The Set: 2km Warm Up, 4 x 800m Intervals with 200m jog recovery, change beach, 2 x 2km with 2 minutes recovery, warm down on the golf course with Milli the Border Collie, 17 km for the day. Today Steve ran a solid Tempo Run. Next set tomorrow, short Intervals.

Morning pre-dawn 17km run from home. Low tide too early today to access the beach, it will be good for the remainder of the week. I'll be able to get some solid structured sessions in to prepare for Parkrun. Steve ran a short set at Stromlo XC Circuits of 6 x 200m, just a couple of sets into his return to structured sessions.

This morning a 17km run from Bar Beach with a swim in the ocean beach before and after. Water a lovely 20 degrees. In the late afternoon a short recovery run.

Perfect weather at Parkrun Panboola Wetlands, 3rd in 18:06. I had two very quick young ones to chase today, I could only keep one of the young lads in sight. The first of the two broke the course record. The two in front are aged 15-17 and 11-14. I turned 62 today, Happy birthday to me. Splits:(500m)1:46,1:48,1:46,1:47,1:46,(dead turn,1:53),1:50,1:51,1:49,1:45. I still need to find more pace in the early splits even if the course hasn't dried out properly yet. Like last week I had plenty left in the tank near the finish. I'll have to stop switching off mentally in the second half of the run. On Sunday a long run, probably on the golf course. Next week I'll lift intensity in the sessions a little. My big race events start in a couple of months. It was great to see Thien at the event today and such a long way from home. We had some great tussles in Canberra when I lived there. He is a very hard nut to crack in a race. Also Steve is back running again after a break. Today his

Rain overnight, a morning Time Trial of 4km on the slippery coast road before dawn. 8km for the morning session including warm up and warm down. A 13km trot in the afternoon while watching the Annual Yellow Rubber Duck Race where 1000 ducks are dropped off the Narooma Bridge, all for a good cause and head out towards the ocean, only to be collected by Kayaks. Next effort at Parkrun on Saturday.

Early morning set on the coast trail of 6 x 3 minute efforts with 1 minute float recovery. Weather warm, very humid, no wind and a sea fog. Long warm up and wa down, 17km all up. Next effort tomorrow, a long time trial with 100m strides as warm up. Parkrun on Saturday.

Pre-dawn step down interval set along the coast as 6,5,4,3,2,1 minute efforts with 2 minutes float recovery, 1 minute float recovery for the last 3 efforts. Next set tomorrow, 5 x 3 minutes, 1 minute recovery. Friday a long time trial. Saturday Parkrun.

Rain overnight, drizzle in the morning, a run on my regular hill loop by the ocean. The 17km run included 4 x 1500m hills with a 400m hill to finish. In the afternoon I ran 7km as a recovery run. Next set tomorrow, long step down intervals.

High tide this morning, off to the golf course for a set of 40 x 150m Intervals on the deserted fairways.Warm up on the hills, Intervals on the flat. Slow recovery run and walk on the beach to finish, 17km all up.

Cool, sunny morning for an 18km run and dip in the ocean beach before and after. In the afternoon a short recovery run. Next week for training I add in a long time trial a day before Parkrun along with all the other sessions earlier in the week.

Warm, humid run at Parkrun Panboola Wetlands 1st, 17:58. I got out there a little quicker today and solid to the end with a quick last 500m. I ran more than 10km in the warm up including 100-200m strides. In the afternoon a short recovery run. Tomorrow morning a trot with the local running group followed by a dip in the ocean beach. Splits(500m)1:45,1:43,1:40,1:44,1:45,(dead turn,1:50),1:51,1:52,1:52,1:45.