Secret Blog for Killing Track and Parkrun PBs

A huge wind storm overnight but no rain. Munchkin the Border Collie and I drove to Glasshouse Rocks Beaches for a set of 2 x 1500m Beach Intervals. Shortly after arrival the rain began, we still completed our set, shopping and drove home. Lots of rain predicted in coming days. I will stay local and use every opportunity to get the running done. I am currently still sitting on 120km/week.

Pre-dawn Beach Interval Sets on Surf Beach, 2 x 500m and Cemetery Beach, 2 x 1km with Munchkin the Border Collie. Absolutely nobody on the beach at that time, the sand firm and super quick. After the session an easy recovery run. In the afternoon 2 x One Mile Hill Efforts, 18km for the day. Rain is coming again overnight. I'll keep an eye on the weather, likely to miss Parkrun tomorrow, decide tomorrow. Steve ran 3 x 1500m in warm and windy conditions, on bike path. Splits:5:29,5:31,5:25.

Munchkin and I arrived at the beach just before dawn. We heard Milli the Border Collie Herding waves at Surf Beach a kilometre away and met up with her on the beach for a set of 2 x 1km Beach Intervals. Munchkin and I continued the set on an adjacent beach with another 2 x 1km Intervals. Tide was out again, sand firm and very fast. After the running Milli and Munchkin had another Play Date back at Milli's home. I ran my usual 2 x One Mile Hill Efforts from Home. Long Warm down, 17km for the day. Pan Pacific Masters Games??...There is a chance I will take part in the Pan Pacific Masters Games on the Gold Coast in November. It's mostly a social gathering with Athletics one of the sports. It's been on my radar for years and a friend contacted my yesterday. Early days but I am interested to make it happen.

Racing Plan: A possible Racing scenario for the Australian Masters Athletics Championships, Adelaide, 2025 and using previous AMA Championships as a guide could be for distance events: Day 1 10000m Track, Day 2 1500m Track, Day 3 5000m Track, Day 4 8000m XC. Working Backwards from my first race in the AMA Championships gives me a 10 day Taper commencement of around 7th April 2025 to reach a peak in my first race on around 18th April 2025. In recent years I've ditched the 1500m although when I last ran it (Sydney, 2023) I still ran OK in all my events. In July 2023 I tore my left hamstring in Sutherland 2 Surf and ditched the 1500m having not been able to train for it at all. I would like to race 1500m again. I can decide at the 2025 Championships whether I run it or not. Training Plan: My training for Block 1 has already commenced and will run until the end of 2024. It is a basic high training Volume from 100km building towards 150km each week with a key session of one Mile Hill E

Morning race pace intervals in glorious weather at low tide racing Munchkin the Border Collie. Munchkin had earlier played with Milli the Border Collie but didn't seem to tire her out. In the afternoon 2 x One Mile Hill Efforts followed by a slow warm down, 17km for the day.

Morning runs on the local beaches and south on the Glasshouse Rocks Beaches, all at low tide on firm, fast sand with Munchkin the Border Collie. In the afternoon 2 x One Mile Hill Efforts.

This weekend I hit my weekly training volume target of 120km/week. Going forward I'll try to maintain that level for another 11 months or around 17km/day on average. To manintain that l'll need to do most of my training on soft surfaces (beach, Golf Course etc) and get lucky with the weather. It's easy now with the temperature still warm. I'll commence my usual training blocks and post those in coming days. Next big event is Australian Masters Athletics Championships, Held in Adelaide in April 2025.

Sunday morning session to the beach and return via the Golf Course with Play mates Milli and Munchkin the Border Collies. It was the first time comparing running speed of Milli and Munchkin together on hard packed sand and in shalllow water. After the session a well deserved coffee and yoghurt at Surf Beach looking for Whales (saw none, shots of surfers instead!). In the afternoon 2 x One Mile Hill Efforts, 23km for the day all up.

Cold and Sunny at Parkrun Panboola Wetlands, 1st in 18:33. It was cold enough for the body to never really warm up and realise 6 days isn't enough to fully recover from a half Marathon. Steve ran his 3km time trial in 10:34 this afternoon. Splits(500m)1:47,1:47,1:49,1:47,1:50,(dead turn 1:53),1:54,1:56,1:51,1:49.

Sunny Morning run at Glasshouse Rocks Beaches on high tide with some of the beaches out of reach. I resumed the run back at home running all my local beaches before lunch. In the afternoon my standard session of 2 x One Mile Hill Efforts to finish the day. The weather looks OK for Parkrun on Saturday, I am very likely to go. Whale spotting has begun on the coast. I spotted a pod slowly moving north a fair way off shore. I had it confirmed by the local spotters who spied a pod of Five whales off Potato Point just south of here. The pod will be well on their way to much warmer waters. Next task is to get my big lens DSLR at the ready for the next spotting.

This morning a 10km Beach Run with Munchkin the Border Collie. It was high tide again cutting access to some of the beaches until the afternoon. I will run from home instead with the usual 2 x One Mile Hill Efforts. My legs have mostly recovered from the half Marathon last week, good enough to run Parkrun if I choose. I will hit my Weekly Training Volume Target of 120km/week on Sunday if all goes well. Today Steve ran 3 x 1500m with 4 minutes recovery on bike path. Splits: 5:28/km,5:37/km,5:29/km

Early morning Beach Run at Glasshouse Rocks Beaches on high tide, again restricted in the distance runable on the beach with soft and slow sand.. Low tides will be in the afternoon this week and until it runs into the next tide cycle. Earlier Munchkin the Border Collie and Milli the Border Collie had another play date which included stealing carrots from each other. This afternoon I will resume the 2 x one mile hill interval sessions having recovered enough to start structured training again.

Morning 8km recovery run at the beach with Munchkin the Border Collie. It was high tide which limited our options to run further. I am still a little sore from the half marathon on Sunday. With no races on the horizon it's a good time to take it easy and continue to build towards Australian Masters Athletics Championships in April 2015, Venue Adelaide. Aim for the remainder of the month is get the training volume back above 120km/week consistently.

A little sore from the half marathon yesterday, this morning 2 x 3km recovery runs at the beach with Munchkin the Border Collie. So nice to be soaking in the warmth on the coast again. This week mostly easy running until I am niggle free.