Secret Blog for Killing Track and Parkrun PBs

Morning set of 3 x 3 minute efforts, 1 minute recovery for Steve at his patch by the lake. Munchkin the Border Collie and I Ran 15km at Glasshouse Rocks Beaches as 4 x 2km efforts, long recovery including sea puddle stops for Munchkin, 2 x 500m Single track hill efforts and 6km Warm Down. Weather cool, some high cloud, no wind.

Morning fast paced run at Glasshouse Rocks Beaches at Low Tide chasing Munchkin the Border Collie. Weather Mostly sunny, light winds, sand hard packed and fast. The Session run as 5 x 2km efforts with long recovery and stops at Beach Puddles for Munchkin. 2 x 500m Single Track Hill efforts to finish. At Home a long warm down. Training Update: Today will conclude week 31 of this almost year long base training Block. Last 3 weeks were 130km, 129km, 131km. Weather events have been the only minor disruptions to training since the start of October. Going forward the racing event calendar has taken a small change I only noticed yesterday. Australian Masters Athletics 10km Road Race has been slotted in on 13th April 2025 in Canberra. This event will be just 5 days before the start of the Australian Masters Athletics Championships to be held in Adelaide. I will have to rejig my usual 10 day pre-race Taper to cater for this and the events I run in the Australian Masters Athletics Championships

Morning trip to the Beach, damaging winds from the north with ocean surges onto the shore. I aborted the session and ran 6km from home where there was shelter. It was an easy decision having run three sessions at Glasshouse Rocks yesterday, one of those late afternoon. Remainder of running to be done indoors today. Canberra Times Fun Run on today. Steve ran the 5km event, 6th overall in 18:45, 1st in age category.

Morning race pace 10.9km run at Glasshouse Rocks Beaches racing Munchkin the Border Collie on firm sand and a rising tide. We had access to all the beaches, always in mind the final beach would be cut off if we didn't win the race against the tide. Weather cool, light breeze. Cool down in sea puddles for Munchkin. A 4km warm down from home, spotting a pod of dolphins at the lookout across the road. In the afternoon a second session at Glasshouse Rocks Beaches on dead low tide.

Morning set of 3 x 2km at Glasshouse Rocks Beaches. Weather cool, some wind, mid-tide, firm, fast sand. In the afternoon a second set at the same venue on Dead Low Tide.

Cool, cloudy morning for a session of 5 x 1km Beach Intervals with 1 minute recovery on a rising tide on slow mushy sand. 2 x 500m single track hill efforts concluded the session. A long warm down from home on the coast trail. Steve ran a set of 2 x 800m XC efforts (2:47,2:43) at Stromlo XC Circuits with help from the local ankle biting duck. Canberra Times Fun Run on Sunday for Steve. Mid afternoon a second session at the beach on low tide and great conditions with firm fast sand and a 5km run racing Munchkin the Border Collie. 5 other dogs were there, all friendly.