Secret Blog for Killing Track and Parkrun PBs

Pre-dawn trip again to Glasshouse Rocks Beaches for a session of 3 x 1km efforts, Long Recovery with a Heat warning in place for this weekend. Weather cool to warm at first, warming quickly, windy with blown sand into the face at times. Munchkin and I ran full gas again with recovery stops at Beach puddles for her. 2 x 500m Single Track Hill Efforts to complete the session. Back at home a long Warm Down for recovery chatting with friends along the way. 21km for the day, 152km last 7 days. Last evening was a challenge to get a final run in while running into a strong head wind. I'll look to make a return to Parkrun Events next week weather permitting. Steve ran a set of long Intervals on a Coastal track.Speed 4:54/km-3:07/km.

Morning Session at Glasshouse Rocks, Cemetery Beaches, Warm Down with Munchkin the Border Collie and Jim from Home. In the afternoon a recovery run,25km for the day, 156km last 7 days.

Pre-Dawn 7km run from home before Moving South at First Light to Glasshouse Rocks Beaches and The sheltered Golf Course. A Cold Blast from the South took the Idea of fast sessions out of play, Best running on the Sheltered Golf Course out of the wind. Aside from the wind the beach was great running at dead low tide so long as we could put up with a spray of sand in the face. Much More pleasant on the Hilly Golf Course. Back at Home a long Warm Down, 21km for the day, 162km last 7 days.Windy for Steve too up North, a session of 4 x 500m. Speed 4:13/km down to 2:42/km.

Morning session a 10km run from home before shifting to Glasshouse Rocks Beaches for a set of 2 x 1km efforts (plenty of swim stops for Munchkin the Border Collie, 2 x 500m Hill efforts, 3km Warm Down. Afternoon/Evening Session a long recovery run with a set of 10 x Short Hill Intervals. Weather Sunny and Warm. Training Update. It's only 3 months until my race window opens for 2025 with a 10km Road Race on 12th April follwed quickly by Australian Masters Athletics Championships from 18th to 21st April. Base training is complete. Next step is race preparation with Some low key parkrun events and focus on some short leg speed sessions.