Secret Blog for Killing Track and Parkrun PBs

Easy morning 6km run on the beach at low tide, full sun. Mid-Run set of 3 x 100m plus 1 x 700m strides.

Early morning 20km beach run at low tide including 16 x 200m efforts. Weather mostly sunny, light breeze. Friday easy running, Saturday Parkrun.

Cool, cloudy morning run including 2 x 1km efforts with short recovery, all done on the beach at low tide. Some rain possibly in coming days. I'll adjust the training if necessary.

Cool, cloudy morning 15km recovery run from the session yesterday. No people about on the beach, I did enjoy the solitude. Next set on Wednesday, long intervals.

Morning run at the beach on low tide including 2 x 1km, 20 x 200m, 1 x 600m with short recovery. Weather sunny, warm and very windy. I chose a sheltered spot for the short intervals.

Sunday morning 23km run along the coast on beach, golf course and trails, ending up at the end of month Sunday Market for coffee and Pizza. Today is special being Milli the Border Collie's 5th birthday. She spent much of the run chasing waves. 

Freezing again at Parkrun Panboola Wetlands 1st 18:02. I wore much more clothes than last week, still too cold for fast running. I did feel great out there in patches of sunshine, not so great in the frost hollows. Splits:(500m)1:47,1:46,1:45,1:45,1:44,(dead turn 1:47),1:50,1:52,1:47,1:46. Good news, in three weeks I get to run Sutherland2Surf 11.1km road race in much warmer conditions. I just have to hang in there for two more weeks of freezing Parkruns. Days will slowly get longer and warmer from here. After the run a picnic and recovery run with the dog by the inlet.

Cloudy morning run at the beach including 10 x 100m to comlete the warm up, 2km Time Trial, Long warm down, 15km for the day. Parkrun tomorrow.

Cool, cloudy morning 20km run at the beach on low tide including a set of short intervals as 10 x 100m, 10 x 150m with short recovery. I had a pod of four dolphins for company who were meandering up and down the beach fish grazing, just behind the waves close to shore. Long warm up and warm down on a different beach. Next set on Friday, similar to this session but with reduced volume. 

Sunny morning 20km run on the beach including 2 x 1km and 10 x 200m, all with short recovery. Next set tomorrow, short intervals and a short time trial. Parkrun on Saturday.

Cold overnight, snow on the mountains, a lovely sunny day on the coast. The run done on a falling tide as a set of 2 x 1km and 2 x 500m Threshold Intervals with short recovery. In the afternoon a long recovery run. Next sets Wednesday and Thursday, short intervals.

Cool, sunny morning run on the beaches at low tide including a set of 2 x 2.5km Threshold Intervals with 1 minute jog recovery. Next sets short intervals when weather permits. Some cold windy weather coming from this afternoon.

Early morning 20km recovery run on soft surfaces including forest trails, beach and golf course. Weather cool with no wind, some cloud about. I spotted four humpback whale pods on my warm down, all moving fast between Montague Island and surf beach on their annual northern migration, approx 10 minutes between each spotting. Next week a mix of threshold intervals (4x 6minutes) and short intervals.

Another day of Parkrun at Panboola Wetlands with freezing temperature, no wind and clear skies. I definitely chose the wrong clothes today for the conditions, I never got warmed up finishing 1st in 17:59. It was my 150th Parkrun. Sutherland2Surf 11.1km is a month away, looking forward to a great event. 

Spring like weather for another extended run on the beach including 6 x 1km Threshold Intervals at dead low tide on super quick sand. Next effort tomorrow at Parkrun.

Morning 20km run at the beach on low tide including an 8km Threshold Run. Great weather for running, sunny, light winds.

Sunny Morning run on the beach at dead low tide, great conditions for a 2km Time Trial. In the afternoon a slow recovery run.

Morning run with the dog on the beach at low tide including 2 x 1km and 4 x 500m efforts with 5 minute jog between beaches.

Sunny morning run, similar to my Sunday run except it is Monday and a public holiday for the King. Cemetery Beach for 2 x 1km efforts, the golf course for 2 x 500m hills, Bar Beach for a 16 degree dip in the water.

Morning run in full sun from home on a loop that took in all of the beaches including a dip at Bar Beach and some Dolphin Spotting. Only a few weeks away from my goal race of the winter Sutherland 2 Surf 11.1km Road Race. The course similar to City2Surf 14km with rolling hills that sap the energy slowly and leave me with nothing at the finish. An adjustment to training in the next few weeks will include hill time trials that replicate the long hills I will aim to power up in Sutherland 2 Surf.