Secret Blog for Killing Track and Parkrun PBs

Foggy morning set for Steve at Stromlo XC Circuits of 3 x 3 minute efforts. Splits: 3:46/km, 3:36/km, 3:36/km. I continued my strength Hill Training with another 3 x One Mile Efforts.

Cool, sunny morning for a quick session of 2 x 400m Beach Intervals plus 2 x One Mile Hill Intervals. After the sets I took Munchkin the Border Collie on a trip to her Play Date Millie the Border Collie. They had a ball chasing each other.

Just enough time has passed for me to commit again to the next Australian Masters Athletics Championships to be held in Adelaide South Australia, April 18-21 2025. For me it will be a driving road trip which I last did during COVID, taking my dog for the Journey. We had a great time running on the pet friendly beaches. I've also done a reccy of most Parkrun events in the region. I am injury free and motivated. With two Parkrun events run since the last AMA Championships I know my head is in the right place already. Training Period April to June 2024: Strength Hills, Power Hills, training volume increasing from the current 76km/week back to my normal training level of 120km/week. I will need to run a Half Marathon in 2024 also. Images from the last AMA Championships Held in Adelaide 2016. Images from COVID ROAD Trip to Adelaide:

Cool, sunny morning run from home including 2 x One Mile Hill Efforts and a visit to a lookout with top Lake and Ocean Views.

Parkrun Panboola wetlands, 2nd 18:02, a few seconds quicker than last week. More wind this week. Like last week I ran for an hour before Parkrun including Strides, slowly building up the training base again. Steve ran a set of short intervals at Stromlo XC Circuits, Windy there too, Steve ran with the tail wind. My Parkrun Splits(500m)1:43,1:45,1:45,1:45,dead turn,1:47,1:52,1:51,1:51,1:49,1:46. Steve ran a set of short intervals at Stromlo XC Circuits, Windy there too, Steve ran with the tail wind.

A scheduled easy day to freshen up for Parkrun on Saturday, just a couple of strides and plenty of walking the dog along the coast. n

Morning runs with Munchkin the Border Collie running on two beaches. 2 x 300m on the first beach, 2 x 500m on the second(longer) beach. Steve ran a set of 4 x 500m xc intervals earlier. Splits: 1:38,1:36,1:36,1:36

Heavy rain and wild storms overnight, just showers this morning for a set of 2 x 500m beach intervals with Munchkin the Border Collie. I'm not sure the rain will clear today. Indoor training again.

Cool, sunny morning for a set of 2 x 300m Beach Intervals with Munchkin the Border Collie on a deserted beach across the road at low tide.

Steve ran a set of 5 x 200m(33seconds) , 1 x 1km effort (3:29) at Stromlo xc circuits this morning on wet dewy grass. A late start to running for me, lovely day out there. Full tide early, I waited for low tide. Munchkin and I ran 2 x 300m on beach and walked 500m on path.

Morning run on the local beach at low tide with Munchkin the Border Collie. It was her first trot on the whole beach rather than a walking explore. We were lucky to have the beach to ourselves.

Cool morning runs at at Parkrun Panboola Wetlands, 1st in 18:06. I ran many kilometres and strides before Parkrun having not run so much during the week. Munchkin the Border Collie coped with the road trip and sitting quietly when I ran. In Canberra Steve ran a 3km Time Trial in 11:15

This morning a walk with Munchkin the Border Collie, turned into trot when Munchkin decided to start running. All that running practice inside the house seems to have fired her up. I won't encourage it outdoors, she is still too young but good signs for the future. On Saturday a trip to my regular Parkrun. I'll look forward to having a run and chat with friends again. Running kit is packed already.

Sunny, windy morning on the Coast. I ran 10km incl 10 x 200m Hill efforts, same venue as a couple of days ago. In Canberra windy for Steve to with a set of 3 x 1km 3:34,3:36,3:31, good speed in the conditions. In the afternoon I was lucky to share the company of Millie The Border Collie and Munchkin The Border Collie for Tea. It's the second time they have met, with Munchkin just a couple of weeks away from her mother and Millie I've known for all of her life. They got on reasonably well although Millie was unsure about Munchkin. It will take a couple of years before Munchkin is able to run at top pace with me on the beach runs. At the moment she is just scampering inside the house and some short walks until her young body develops. She has met all the adult neighbours who love her fluffy puppiness. Images: Millie the Border Collie in Full Flight, Munchkin the Border Collie the pup.