Secret Blog for Killing Track and Parkrun PBs

Early morning Beach Intervals with Munchkin the Border Collie, my last day of normal training before I rest up and drive to Canberra on Saturday afternoon for a Half Marathon on Sunday. A pair of Nike Alphafly 3 Shoes arrived today. I ran a short test in the shoes, followed by my usual 2 x One Mile Hill efforts. I will decide on race day if I wear these shoes or stick with the Nike Vaporfly 3 I usually race with.

Morning set of intervals at the Glasshouse Rocks Beaches at low tide. Sand firm and fast again, great to race Munchkin the Border Collie in this weather and scenery. In the afternoon a longish run including 2 x One Mile Hill Efforts. 

Sunny morning run on the beach including 2 x 1500m Intervals followed by a long warm down. In the afternoon 2 x One Mile Hill Intervals. I will keep this routine or similar going until Friday. Easy running Saturday Morning followed by the drive to Canberra, overnight stay before the Half Marathon on Sunday Morning.

Sunny morning Tempo run at low tide on hard packed sand. In the afternoon my staple 2 x One Mile Hill efforts followed by a warm down run. Training Tomorrow will include a Long Run.

Rain stopped last evening, full sun today. The morning run today at Glasshouse Rocks Beaches on low tide and fast sand with Munchkin the Border Collie and a 10km Tempo Run. Main sessions this week in preparation for a half Marathon on Sunday including my regular 2 x One Mile Hill Efforts this afternoon and a long run in a couple of days. The Course is full of lumpy hills by the lake which is often very windy. A bit of a shock during a warm down run to find Coila Lake Open to the sea due to natural causes (lots of rain). It hasn't been open for a couple of years and well needed a flushout although it looks like the sewerage system didn't cope juding by the exessive foam.

More rain yesterday and overnight coming in from off the coast. I managed to get in my final set of the day, 2 x One Mile Hill Efforts late afternoon yesterday. This morning no sessions planned until the rain eases off. Driving the car is unsafe. The rain event should ease off, if not today then all gone by Monday. I finally got a break in weather and headed to the beach for a 6km run with the dogs.

Heavy rain almost everywhere on the coast in recent days and my usual Parkrun flooded made it an easy choice to run local this morning with the run at Glasshouse Rocks Beaches at low tide, 10km all up. Rain is expected to clear on Monday, I will fit the sessions in when I can as preparation for a Half Marathon in Canberra next Sunday.

Up before dawn for a set of 2 x 400m Beach Intervals. After Breakfast a trip South to Cemetery Beach for a set of 2 x 1km efforts at dead low tide with Munchkin the Border Collie. In the afternoon 2 x One Mile Hill Intervals. It has been raining lightly all morning, heavy rain expected until Monday, very unlikely I will make the trip to Parkrun on Saturday. With a Half Marathon next Sunday in Canberra I will focus on that and continue with my current training unless the weather improves before early tomorrow morning. 

Pre-dawn set of 2 x 300m Beach Intervals after overnight rain with Munchkin the Border Collie. We moved to Cemetery Beach for our main set where we were joined by Milli the Border Collie who instructed Munchkin to herd waves, in the process we ran over 5km on the beach including 3 x 1km efforts. What's more? Munchkin went from a water chicken to full on bravado learning from Milli in a couple of minutes. Milli is the best wave herding Border Collie I have met:-), Pure joy to watch. In the afternoon we all met up for a Play Date, after which I ran my routine set of 2 x One Mile Hill Intervals. Steve ran a set of short Intervals at his patch of 3 x 200m, 3 x 500m. Heavy rain is still expected on the weekend. I will wait until Friday evening to decide whether Parkrun is worth the long drive. It is looking very unlikely.

Another Pre-Dawn Beach Interval Session of 3 x 400m after more rain overnight. In the morning 1 x 1500m, An afternoon set of 2 x One Mile Hill Intervals and a trip to Glasshouse Rocks Beach again for a 3km Tempo Run at low tide. On the weekend Heavy Rain Expected. I'll adjust the training with a Parkrun trip looking extremely unlikely. OK weather here. It should clear up on Monday.

More heavy rain overnight and this morning, set to continue through the Weekend. Once again, getting to Parkrun could be a challenge I may opt out of. I got out there this morning before dawn for a set of 2 x 500m Intervals on the beach with Munchkin the Border Collie, early enough to have it deserted although a few photographers on the lookout snapping some sunrise images. In the afternoon another 2 x One Mile Hill Intervals. My upcoming half Marathon on 19th May has many hills to prepare for. To finish the day's running 2 x 1km efforts with Munchkin the Border Collie on Cemetery Beach, her first run on my favourite training beach.