Secret Blog for Killing Track and Parkrun PBs

Morning Beach run at Glasshouse Rocks racing Munchkin the Border Collie at low tide on fast packed sand. After the run a long warm down. Weather cool to cold with drizzle overnight. Outlook is for similar weather for another week, snow in the mountains. I delayed the session today by an hour to fit in with low tide and get a decent sleep after watching Tour de France Cycling racing in Italy. I was happy to see Romain Bardet hold on for a close win in his final Tour de France. I will be more excited when the TDF gets back to the French Alps on Tuesday.

Morning Session starting at Dawn on Glasshouse Rocks Beaches for shorter Intervals (2 x 400m, 2 x 800m), moving to Surf Beach for the longer intervals (2 x 1km), racing Munchkin the Border Collie at near full gas. After the session a Play Date for Munchkin and Milli the Border Collies and a long warm down.

Morning intervals on Glasshouse Rocks Beach(2 X 500m) and Surf Beach(2 X 1km) followed by a long warm down on my local Beaches, 18km for the Morning.

Morning Sets of Intervals at Surf Beach(2 x 800m) and 2 x Cemetery Beach via Golf Course(Fartlek Intervals) with Munchkin and Milli the Border Collie. Long Warm Down to Finish. In the afternoon a recovery Run Solo, 17km for the day.

Early morning sets at low tide on Cemetery Beach as 2 x 800m, followed on at the longer Surf Beach for 2 x 1km. Once again the sets were near full gas. I am way ahead of where I expected to be at this point being just 3 months into a 12 month training cycle and largely due to having a Border Collie training partner who is running very fast.

Beach Intervals as 2 x 800m on glasshouse rocks Beach and 2 x 400m on the neighbouring Surf Beach, Racing Munchkin the Border Collie. Such a joy to be out there running fast on hard packed sand at low tide.

A trip to Glasshouse Rocks Beaches for the Main Session of the day 2 x 800m, 3 x 400m, almost full gas racing Munchkin the Border Collie. After the set a 5km warm down on the beaches from home. In the afternoon 2 x One Mile Hill Efforts. On my final run I spotted a humpback Whale Beaching, making a huge splash with the tail, 20km for the day, and a nice way to end it.

Sunday Morning Tour de Beaches with Munchkin the Border Collie. We started with 2 x 1500m at Glasshouse Rocks before moving to Mystery Bay and Dalmeny Beaches for coffee, Picking up Milli the Border Collie along the way. 17km all up.

Morning runs at Glasshouse Rocks and Tuross Beaches 17km incl 8 x 500m efforts with Munchkin the Border Collie. Weather cool, sunny, some wind. After the sets a long warm down. 140km of running this week, my highest training volume since March this year, just before I started the taper for Australian Masters Athletics Championships. All of this training made possible by remaining injury free and having Munchkin the Border Collie pushing me often with some quick efforts. I am still 10 months away from my next major racing event.

Morning 4 x 600m Intervals at Glasshouse Rocks Beaches ; Long Warm Down ; 2 x One Mile Hill Efforts ; Warm Down Recovery ; Boathouse Cafe Visit. 

Morning set of 4 x 1500m Beach Intervals racing Munchkin the Border Collie. We broke up the set with climbs over the headland that connects Surf Beach and Cemetery Baach. Back home a long warm down. In the afternoon the usual 2 x One Mile Hill Efforts, 134km last 7 days, my biggest training volume since March. I booked Accomodation for Australian Masters Athletics Championships to be held in Adelaide South Australia in April 2025. Another box ticked.

Early morning run on local beaches from home. After Breakfast a drive south to Glasshouse Rocks Beaches for a set of 3 x 500m efforts, short recovery followed by a long warm down. In the afternoon 2 x One Mile Hill Efforts and another warm down run, 17km for the day.

High tide at Glasshouse Rocks for a set of 3 x 400m Intervals at full gas racing Munchkin the Border Collie. Long Warm Down from home, 2 x One Mile Hill Efforts in the afternoon, 128km last 7 days. Steve ran 3 x 1km as 500m intervals at his Patch Splits: 3:18,3:18, 3:20

Easy running on the local beaches early, a trip south to more sheltered Southern beaches for two sets of fast running with Munchkin the Border Collie, Two x One Mile Hill Efforts in the afternoon, 17km for the day.