Secret Blog for Killing Track and Parkrun PBs

Morning run for Steve in Brisbane, Munchkin and I ran a 5km run from home before Heading at first light to Glasshouse Rocks Beaches and Golf Course for a 16km set of long Race Pace Beach Intervals with long recovery at low tide. Weather cool, no wind, sand firm and fast, a joy to be out there. Long warm down back at Home, 24km for the day, 160km last 7 days.

Pre-dawn session of 10.2km along the Coast trail from home, a sea fog reducing visibility to almost zero. A long warm down as recovery ; In the afternoon the main session of long race pace Intervals on Glasshouse Rocks Beaches at low tide racing Munchkin the Border Collie.28km for the day, 159km last 7 days. Steve ran 15km by the Brisbane this morning in 77 minutes, a warm 23 degrees up there.

Another start to the day of running before dawn to avoid the heat. Long warm down as recovery. An afternoon Session at low tide at Glasshouse Rocks Beaches with Munchkin the Border Collie including long race pace intervals and 2 x 500m single track Hill efforts. Another warm down from home, over 21km for the day, over 150km last 7 days.

Pre-dawn run from home before heading off to Glasshouse Rocks Beaches on mushy sand at high tide. pushed out to sea overnight. Weather cool, some wind, the rain from yesterday 2 x 500m hills to complete the morning session ; Long Warm down from home. In the afternoon a second session, again at Glasshouse Rocks, this time with firm, fast sand. 22km for the day, 153km last 7 days. Training update: Today completes Week 35 of this almost year long base training block.