Secret Blog for Killing Track and Parkrun PBs

Morning run from Dalmeny again without race Pace Intervals, just easy running, enjoying the scenery to rest a little for Parkrun tomorrow.Highlight of the run was spotting four EMU running along the beach. Great to see their numbers growing after the devastating Bushfire a few years ago.

Pre-dawn 4km warm up from home before driving to Dalmeny at First light. An out and back 15km run from Dalmeny, turning back earlier than where we got to the day before while still including assorted Hill and Race Pace Intervals into the run. On the return trip home a stop off at Glasshouse Rocks Beach for a 2km run on boggy sand with most of the beach out of play with an incoming tide. A 5km Warm down from home. 26km for the day, 206km last 7 days. An easy Day on Friday, Parkrun on Saturday. Yesterday I entered events for the Australian Masters Athletics Championships to be held in Adelaide,April.

Pre-dawn 4km run at race Pace from home before driving South to Dalmeny to pick up the Trail to Narooma and return to Dalmeny. Many cyclists, dogs and dog walkers on the popular trail by the sea. I've run it many times before. It was a first for Munchkin the Border Collie who had many swims along the way to Cool off. We ran on the grassed sections and beaches as much as we could and incorporated random Race Pace Intervals along the way. 18km for the Morning, Recovery run in the afternoon, 25km for the day. 180km last 7 days.

11km run from home to start the day. Weather warm and windy. After Breakfast a set of 2 x One Mile Hill Efforts the steepest hills in town holding Maximum Effort in Zone 5 for 18 minutes. Afternoon Session at Glasshouse Rocks Beaches at Dead Low Tide Racing Munchkin the Border Collie. Steve ran 4 x 500m efforts up the coast in similarly hot conditions.{Wildlife snaps shot by Steve

An easy Early morning 17km Run from home to start the day. In the afternoon a planned session of 6 x 100m Strides, 2 x One Mile Hill Efforts, Long Warm Down to finish the day at Glasshouse Rocks Beaches on dead low Tide., A Joy to be out there racing Munchkin the Border Collie on my Birthday.

An easy morning of light running to allow for a harder session of One Mile Hills in the afternoon. I pulled up well after Parkrun yesterday, now ready for some short, quality sessions this week to go with the long hills, hopeful for another improvement of form on Saturday at Parkrun Weather permitting. Current weather Cloudy, grey and humid.