Secret Blog for Killing Track and Parkrun PBs

Lunch time run on the beach with Milli the Border Collie. Slow pace to begin, no sore spots from the race, ok to continue full training. Next race is City2Surf 14km, less than a month away. Some analysis from my race splits: I had over 5km running at 3:20/km or better. The three climbs late in the race were where I lost most time and rhythm when I was on my limit. The first female was much better at flow over the entire course. It's hard to replicate in training those long hills around 1500m in length at race pace. I have run some efforts back up from the Glasshouse beach at that distance solid but not at race pace. I'll get a few long, fast hill climbs before City2Surf.

Sutherland 2 Surf 11km Road Race this morning, top quality field. Splits: 2km 6:39, 3km 9:53, 5km 16:44, 10km 34:18 11km 38:35(stopped,jogged). I've used this run in 2015 and 2018 as a tune up for World Masters Athletics Championships. In all three I ran to the 10km point full gas and cruised in the final kilometre. This year it's a tune up for City2Surf 14km in a month. I need to do more work on the hills, not my strong point today.

Cool morning for Parkrun. Steve ran 18:36 at Parkrun Coombs. I was volunteering at Parkrun Batemans Bay. I ran a 5km slow jog in the afternoon at Bundeena, a relatively short drive to Sutherland2Surf 11km road race on Sunday morning after a night of car camping.

Morning run on the hill loop including a 1500m hill effort. Following that on the beach with Milli the Border Collie two X length of the beach plus extended warm down. 18km all up. Lovely day, full sun, warm. Next effort at Sutherland2Surf 11km road race. I am marshalling at Parkrun and will only jog 5km to freshen up for the race.

After a gripping race in Tour de France yesterday including Col du Galibier at 2642m asl the race goes over the same summit again, this time from Col du Lautaret, finishing up Alpe d'Huez. Having run up Galibier from both sides I can recount my performance boost experience that lasted for two weeks or more. The training: I ran seven times in four days from my car camps near Col du Lautaret and on the other side of Galibier (the Valloire side). The stay coincided with Tour de France in 2017. Some runs were just local explores on trails. The two runs up Galibier in both directions were at my threshold, not as a time trial. Runs down were jogging. The diary entries: 16th July 2017 Bourg d'Oisans 42 minutes bike path run. 17th July 2017 Bourg d'Oisans run 61 minutes including 6*600m bike path efforts (2:08,2:06,1:59,2:01,1:58,1:55);Col du Lautaret trail run 26 minutes. 18th July 2017 Col du Lautaret to Col du Galibier summit and return 43 minutes up, 32 minutes down. PM trail...

Morning set for Steve of 3 X 500m leg speed intervals. Splits:1:35,1:34,1:34. I ran a hill loop in the morning of 17km. Beach Intervals in the afternoon at low tide, 20 X 200m with short recovery.

Morning hill loop to start the day. Following that a session on the beach at low tide of 4 X 800m with 200m jog recovery. 17km for the day. Steve ran 15km including a Tempo pickup in the final kilometres.

Glorious morning for a run by the water with a big swell still running and full sun. I ran a hilly loop climbing the two highest spots along the way, returning to the ocean again. There are three long uphill sections in the road race on Sunday although not nearly as steep as today's loop. I ran 11km as a warm down later in the day. Next set long intervals (800m efforts with 200m recovery) on Wednesday at low tide on flat, firm beach sand. Steve ran a set of 2 X 2500m, both efforts just over 9 minutes.

This week it's all about preparation for a road race on the weekend. I'm already in great shape, I just need to stay sharp and lighten up the volume late in the week. Today 17km including 10 x 200m on the beach at low tide. Being school holidays kiddies were playing in the water, I gave them space and dropped the intervals to a set of 10. Long warm down followed. 123km covered in the last 7 days. I'll run another solid set of longer intervals on Wednesday.

Morning run to the beach, bay and return including a brief coffee stop at the marina. Next week's training will be preparation for Sutherland2Surf 11km road race on Sunday including leg speed intervals and a short time trial.

Morning beach run of 17km including 20 X 200m with<15 seconds recovery. Lovely day, full sun. Parkrun tomorrow. We can count ourselves lucky as France has suspended theirs for health and insurance reasons. One week until my first target race Sutherland2Surf 11km. A light volume week coming, I won't drop the intensity. This morning Steve ran by the lake. Weather great there too.

Lovely morning at Parkrun Batemans Bay, 1st 17:23. We were still using the'B' course, more long wet grass and mud. I was 24 seconds quicker than last week. My Splits(500m):1:36,1:41,1:46,1:44,1:44,1:411:46,1:47,1:43,1:42. Steve Splits:9:53,9:24 =19:18