Secret Blog for Killing Track and Parkrun PBs

A heat wave passing through the area today with temperature expected 30 degrees+, it should be gone by weekend. I was up before dawn, as were others running along the coast boulevard. The set: Long warm up, 4 x 1km efforts including 4 x 500m hill efforts, long warm down, 17km for the day. Next set tomorrow, a short pre-Parkrun Time Trial. Steve ran a set of 3 x 1km, Splits: 3:31,3:33,3:37.  

Heat Wave passing through the region, a start to the running well before dawn under a big moon. The set: Warm up, 15km Beach Tempo Run, 2 x 600m Time Trials at full gas, Warm down. 20km for the day. 

Grey, cloudy morning set of Beach Intervals as 6,5,4,3,2,1 minute efforts, 2 minute float recovery for the first 3 efforts, 1 minute for the last efforts. Next set tomorrow, short time trial. This morning Steve ran a set of 3 x 100m, 6 x 200m, 1km effort to finish as he continues his progress to good form.

Cool, windy morning, best running on the golf course early, moving to the beach after the sun came out although still windy. I had Milli the Border Collie to chase during the beach set of 30 seconds on, 30 seconds off, Milli Herding Waves. Next Set Tomorrow, Long Step Down Intervals.

This morning a shift in normal Sunday training, today I started taking my long run seriously again...I have a Half Marathon planned for May should I recover from Australian Masters Athletics Championships in time. Today the run on both hilly and flatter sections of the Golf Course with a short section on the beach, 20km all up. Next set on Monday, short intervals. Next Friday will be my last run on my regular Parkrun course until after the Australian Masters Athletics Championships. I will run two Parkrun events in Tasmania prior to the Championships. This morning loads of boats out on the water, King Fish still around.

Cool and sunny morning, warming quickly at Parkrun Panboola Wetlands, 1st in 17:51. Today another solo run. Splits(500m)1:47,1:46,1:43,1:44,1:42,(dead turn,1:49),1:48,1:50,1:47,1:44. My final 2km was quicker than a week ago holding a steady 147bpm today. In the morning warm up I ran 10km including 10 x 150m strides. In the afternoon a 5km recovery run, 20km for the day. On Sunday a long run on the golf course and beaches.

Early morning run along the beach at a steady pace. Heavy rain and hail expected this afternoon, a good reason to get the run done early. Hopefully Parkrun won't be affected by the weather.

Another late start to the running with low tide not due until mid-afternoon. Early in the day Steve ran 3 x 1km with 4 minutes recovery. I was prepared to wait until the tide was out to get a session in where I can run at near top pace in my last session before Parkrun. The session a simple 2 x 1km efforts at full gas, today without the dog to race. Today I hit my race weight target goal. I only ever hit it just prior to a Championship event so I am a few weeks early. The lightest I've been since October 2016, just before World Masters Athletics Championhips in Perth, Western Australia. Australia has many great beaches to run on that are fast and flat at low tide, France too. I can't think of anywhere that beats Saint Malo at dead low tide...and if it's not then Walking St Malo's most famous food market at intra-muros within the awe-inspiring city walls is a joy.

High tide in the mornings this week, Golf Course in the morning, easy Beach run, Main session at low tide at lunch with Milli The Border Collie. Late afternoon recovery run, 17km for the day.

Morning set on the Golf Course of 20 x 150m Intervals with short recovery. Weather cloudy and cool, more rain overnight. Warm down on the beach at high tide, unsuitable for fast running. Steve in Canberra also ran a short set of 7 x 200m with 1:30 recovery. In the afternoon I ran an easy 10km recovery run. Next set for me a short time trial. Just off the coast plenty of small boats and a solo beach fisherman on the beach all looking to catch king fish.

High tide this morning, I had to switch an early session to the Golf Course. With overnight rain the course was wet and slow making even 150m strides difficult. Fartlek on the hills was the best option. At lunch time it was low tide, great weather for a set of 4 x 1km beach Intervals with Milli the Border Collie who had plenty of puddles to cool her off on the journey during the interval break. It's just over two weeks until I start my journey to Tasmania to make final preparations for the Australian Masters Athletics Championships. I still have two local Parkrun events to complete before I go.