Secret Blog for Killing Track and Parkrun PBs

Morning Run at Glasshouse Rocks Beaches, the tide was in, very windy. After 2 x 1km Intervals I shifted the run back home. The 14km run coincided with many whales continuing their migration back towards Antarctica. A great morning on the coast, the wind died down, full sun, very warm. In the afternoon a short recovery run. Steve ran a 3km Time Trial at his patch in 11:01.

Morning set of 2 x 1km intervals with Munchkin the Border Collie. Weather very windy, rough seas, tidal surges made it a short session before heading home. Things may get better in the afternoon, otherwise lots of indoor training.

Morning Run at Glasshouse Rocks Beaches with Munchkin the Border Collie, 2 x 2km. Weather sunny, no wind. All the foul weather from yesterday seems to have left us for now.After the run a long warm down from home. In the afternoon a set of Short Intervals. Steve ran a 1500m step down set(1500m,1km,500m. My short intervals also included whale spotting, the whales just off the coast at one tree point, others at Potato Point. 19km for the day.

Morning set of Beach intervals at Glasshouse Rocks Beaches with Munchkin and Milli the Border Collies. Weather cool and sunny, light winds. The set: 4 x 500m with sea puddle swim recovery, 2 x 1500m back at home to finish. In the afternoon a set of short intervals as 5 x 400m, 2 x 600m. Long warm down recovery. Steve ran a 30 Minute tempo run on his patch, average speed 4:33/km.

Morning Run to Glasshouse Rocks Beaches with Munchkin the Border Collie and a set of 2 x 2km Efforts. Weather sunny, cool and warming fast. After the session a long warm down from home. Today Structured Training Commences with short Intervals and strides. Nothing too fast today remaining uninjured a must. The set: 5km warm up, 5x100m strides, 1x300m, 4 x 200m, warm down.

Long Sunday run with Milli and Munchkin the Border Collies. No soreness from Parkrun yesterday. Structured training will commence tomorrow with the aim of slowly building the form steadily over the next 8 months with a peak at Australian Masters Athletics Championships in April 2025.

Cool morning at Parkrun Panboola Wetlands which warmed quickly with a gale force hot winds from the north causing havoc when running straight into the teeth of it in in the final 3km. I ran two laps of the course before the start plus strides and Stretching. It was my first Parkrun since May. Including Parkrun I ran 21km during the warm up. Splits(500m),1:47,1:49,1:48,1:49,1:49,1:57,1:56,1:59,2:02,1:59. I held my Zone 5 threshold for 15mins during Parkrun. In my Parkrun at the same venue(not conditions) back in May I held threshold for 12 minutes. Steve ran a 3km Time Trial on his patch in 11:04

Fresh from a half rest day a run down to Glasshouse Rocks with Munchkin and Milli the Border Collies. Weather cool, sunny, no wind. After the run a long warm down. Some drizzle expected tonight. I'll wake early and ponder whether I risk the weather and head to a Parkrun to test the legs.

Training volume reduced from 20km/day to 10km today and speed reduced to easy running. Otherwise a normal day with a 2.5km run at Glasshouse Beaches with Munchkin the Border Collie followed by a 5km recovery run from home. I should get plenty of rest today. Weather cloudy. cool, no rain. Steve ran a set of 3 x 1500m. Splits 5:22,5:26,5:17.

Morning run as the big moon set in the west with Munchkin the Border Collie. We were at Full Gas again. I checked the data post run to confirm I was at my limit. After the run a long warm down from home along the coast trail. Weather warm with a sea mist lurking on the horizon. I'm still holding 144km for the week. I will schedule an easy day tomorrow.

Morning race pace runs at Glasshouse Rocks and Surf Beach with Munchkin the Border Collie. After the session a long warm down. In the afternoon 2 x One Mile Hill Efforts. With the Australian Masters Athletics Championships being held at Easter in 2025 I locked in my accommodation and plans yesterday. It will include a lond road trip to Adelaide and staying south of Adelaide in Wine Region of McLaren Vale. I've stayed there many times, often with Border Collies which is a short drive to the beaches which are great running for dogs on hard, fast sand. Munchkin the Border Collie will follow in the footsteps of Bella and Milli the Border Collies. My last trip was during COVID when South Australia was not under lock Down. In 2025 I'll arrive a few days before the AMA Championships begin. Today Steve ran a solid 8.05km Tempo run from his patch.

Morning Intervals of 2 x 1200m at Glasshouse Rocks with Munchkin the Border Collie. Weather warm and some destructive winds as a front pushes through the region. After the session a relaxing morning with a set of short intervals in the afternoon when the wind moderated. It proved to be best to stay indoors until then. I had a great fartlek type short interval session with Munchkin the Border Collie and still fitted in 20km for the day.

Morning set of 2 x 1km Beach Intervals at full gas with Munchkin the Border Collie. Weather cool, no wind. After the session a long recovery run from home. In the afternoon 2 x One Mile Hill Efforts. Weekly Volume hit 144km yesterday. It was my biggest training week since March this year, just before my taper commenced for the Australian Masters Athletics Championships. I will commence a new training block on Sunday to prepare for a return to Parkrun the following week and going forward.