No Little Aths or big Aths on Saturday due to the 25mm of rain throughout the day.... :(
Lots of texts & FB to the squad, lots did home exercise sessions. And most managed a 45 minute on Sunday morning or afternoon (depending).
I actually found myself a little bit more tired than I expected, probably recovering from my first week of 5/6 days of running...
Sunday 14 November 2010
Thursday 11 November 2010
2010 to date
Hmmm maybe....
Coaching 25+ runners of various ages, the first half of the year was going ok, but in Jun/Jul I tore my hip lumbrum, strain my TFL and was suffering hip bursitis as a combination the left glute was weak.
Mid to early October I returned to jogging and now starting to do a little more & my body is sore (good, but sore).
Coaching is great and I'm really enjoying it on all levels, obviously very satisfying to have some quite good runners, three State Champions (Alexie, Jo & Teagan), a couple who are regular national level athletes & a couple just missing out. Loving it and hope to continue helping those who choose me. :)
Coaching 25+ runners of various ages, the first half of the year was going ok, but in Jun/Jul I tore my hip lumbrum, strain my TFL and was suffering hip bursitis as a combination the left glute was weak.
Mid to early October I returned to jogging and now starting to do a little more & my body is sore (good, but sore).
Coaching is great and I'm really enjoying it on all levels, obviously very satisfying to have some quite good runners, three State Champions (Alexie, Jo & Teagan), a couple who are regular national level athletes & a couple just missing out. Loving it and hope to continue helping those who choose me. :)
Thursday 27 August 2009
In the car tmrw for 10 hours
Off to Nowra tomorrow as a passenger, going up with a fmily of one of the favourites for the U16 girls race. Amy is going up with the team, but I am travelling with her parents and her younger brother Liam.
Today was a short work day, tidying up loose ends and handing over outstanding tasks to my assistant to have finished by Wed.
At the track early and jogged five laps with a bunch of older teenager boys and then jogged 2 laps with Maddy from my Squad, we then did approx 15 minutes of drills, then 4 80m strides and then I asked Maddy to do 3 accelerations.
Tonight's session was progressive 10x200m with a walk back recovery, our first rep was suppose to be 41.5, but was low 40's. We then concentrated on getting every 2nd rep quicker which happened. After 5 reps I added 2 minutes to our recovery, then back to the walk back recoery for the final 5. The 8th rep was 33.7; so the added challenge was to call the time before the rep, but it had to be faster, I went first and predicted 32.8, we went through in 32.7 sec, Maddy suggested 31 something, I smiled and reminded her we had done 9 reps already so she decided 32.5 ... off we went, we both knew we needed to attack and hold, but with 30m to go I knew she was gone and I strode away; 32.2 for me and low 33s for Maddy. But I am in NO doubt she will kick my butt in a one race set but I still have the endurance...and she is only 13, but she will run 28 and maybe lower, I will not!!!
I finished off with 2 slow laps of the infield with Maddy and then 4 laps with Luke chatting about stuff. Off home to pack my bags!
Today was a short work day, tidying up loose ends and handing over outstanding tasks to my assistant to have finished by Wed.
At the track early and jogged five laps with a bunch of older teenager boys and then jogged 2 laps with Maddy from my Squad, we then did approx 15 minutes of drills, then 4 80m strides and then I asked Maddy to do 3 accelerations.
Tonight's session was progressive 10x200m with a walk back recovery, our first rep was suppose to be 41.5, but was low 40's. We then concentrated on getting every 2nd rep quicker which happened. After 5 reps I added 2 minutes to our recovery, then back to the walk back recoery for the final 5. The 8th rep was 33.7; so the added challenge was to call the time before the rep, but it had to be faster, I went first and predicted 32.8, we went through in 32.7 sec, Maddy suggested 31 something, I smiled and reminded her we had done 9 reps already so she decided 32.5 ... off we went, we both knew we needed to attack and hold, but with 30m to go I knew she was gone and I strode away; 32.2 for me and low 33s for Maddy. But I am in NO doubt she will kick my butt in a one race set but I still have the endurance...and she is only 13, but she will run 28 and maybe lower, I will not!!!
I finished off with 2 slow laps of the infield with Maddy and then 4 laps with Luke chatting about stuff. Off home to pack my bags!
Wednesday 26 August 2009
Lexie's last session prior to the Nationals
I decided to change my set for Lexie tonight due to the wind, yes it could be argued that she may have to run in those conditions - true, and others may argue that it will make you stronger - true but not required.
So 4x300m fast with 4 minutes rest was the set after a casual w/up and longer than normal cool down and then a one lap walking cool down listening to the Coach.
____________
Nothing for me today, started work early so I could fit in an Insurance Assessor but that was cancelled and I ended up being stuck with the boss working on a proposed restructure plan for hours...yep that horrible word, but reductions in staff always occur with a Labour Government, we knew it when they were voted in, we all said they will increase the Defence acquisitions but as always reduce the spend on recruitment and current staff. So I arrived at the track with minutes to spare, no time to change and then off to a meeting with the Brimbank Council, gotta love being a Club President....
I leave for Nowra early Friday morning.
So 4x300m fast with 4 minutes rest was the set after a casual w/up and longer than normal cool down and then a one lap walking cool down listening to the Coach.
____________
Nothing for me today, started work early so I could fit in an Insurance Assessor but that was cancelled and I ended up being stuck with the boss working on a proposed restructure plan for hours...yep that horrible word, but reductions in staff always occur with a Labour Government, we knew it when they were voted in, we all said they will increase the Defence acquisitions but as always reduce the spend on recruitment and current staff. So I arrived at the track with minutes to spare, no time to change and then off to a meeting with the Brimbank Council, gotta love being a Club President....
I leave for Nowra early Friday morning.
Monday 24 August 2009
My house key...
Hmmm...Jo will love this post! Mister organised, Mister I always put things back in their place, Mister I'm nearly always right', stuffed up this morning....
Jo and I ran together yesterday, I carried our house key in my shorts, when we got home my shorts went into the wash basket (because I am organised and clean up after myself), then showered, then Jo and I went out for dinner. Once home I say aloud, "I must get my key out of my shorts before I forget"....
Once inside I sit down and watch the ladies WC marathon (well done Lisa Jane W - 18th and a PB), then off to bed and up at 3am to watch the great Bekele win another WC Gold medal (25th) and lots of other stuff and then back into bed at 5.15am.
I decide I'll go to work when I wake (gotta love flexible working hours). Finally out of bed, showered and dressed out the door in my car at 8.45am...'shit, I've forgotten my mobile, I'll just go inside and get my phone....hmmm...fuck where is my key!!! ""red faced blushing""
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So a late start and an early finish so I could go via Hawthorn to pick up Jo's key (as she has parent - teacher interviews until late tonight) and then off to Werribee for a run and a session at Wyndham Park with my juniors.
I arrived with time to get 40 minutes in before meeting the kids, off I go, out of the car park over the river bridge and BANG here comes the rain to go with the strong wind...fuck, why do we do it? Anyway a recovery run is on order but after a few k's running in driving rain some speed is required to stay warm. The first 3k were 5:28 / 5:11 / 5:03, then the rain was getting harder and I decided I wanted to run 8k in very much 40 minutes so I sped up, the next 4 were 5:03 / 4:40 / 4:43 / 4:50 and the final km I slowed a tad for 5:19, done and back as the majority are arriving. I was soaked (it rained for 6k worth) and I was very muddy as I do not dodge mud or puddles and I have a flicking action. 8k done!
Off with 8 kids, our last Wyndham Park session, Lexie's last Mon set prior to the Nationals, the plan - warm up, strides and drills at the Werribee Tigers football ground (Chrinside Oval (BarterCard Oval)) then back to our starting point and 2 sets (1 viewing at jogging pace and then 2 fast) of a 800m hilly grass course.
I jogged the first lap and then the first 300m of each fast set and then a 1.2km cool down, so all up 12.8km today.
Jo and I ran together yesterday, I carried our house key in my shorts, when we got home my shorts went into the wash basket (because I am organised and clean up after myself), then showered, then Jo and I went out for dinner. Once home I say aloud, "I must get my key out of my shorts before I forget"....
Once inside I sit down and watch the ladies WC marathon (well done Lisa Jane W - 18th and a PB), then off to bed and up at 3am to watch the great Bekele win another WC Gold medal (25th) and lots of other stuff and then back into bed at 5.15am.
I decide I'll go to work when I wake (gotta love flexible working hours). Finally out of bed, showered and dressed out the door in my car at 8.45am...'shit, I've forgotten my mobile, I'll just go inside and get my phone....hmmm...fuck where is my key!!! ""red faced blushing""
_______________
So a late start and an early finish so I could go via Hawthorn to pick up Jo's key (as she has parent - teacher interviews until late tonight) and then off to Werribee for a run and a session at Wyndham Park with my juniors.
I arrived with time to get 40 minutes in before meeting the kids, off I go, out of the car park over the river bridge and BANG here comes the rain to go with the strong wind...fuck, why do we do it? Anyway a recovery run is on order but after a few k's running in driving rain some speed is required to stay warm. The first 3k were 5:28 / 5:11 / 5:03, then the rain was getting harder and I decided I wanted to run 8k in very much 40 minutes so I sped up, the next 4 were 5:03 / 4:40 / 4:43 / 4:50 and the final km I slowed a tad for 5:19, done and back as the majority are arriving. I was soaked (it rained for 6k worth) and I was very muddy as I do not dodge mud or puddles and I have a flicking action. 8k done!
Off with 8 kids, our last Wyndham Park session, Lexie's last Mon set prior to the Nationals, the plan - warm up, strides and drills at the Werribee Tigers football ground (Chrinside Oval (BarterCard Oval)) then back to our starting point and 2 sets (1 viewing at jogging pace and then 2 fast) of a 800m hilly grass course.
I jogged the first lap and then the first 300m of each fast set and then a 1.2km cool down, so all up 12.8km today.
Sunday 23 August 2009
My longer run in the evening
After watching the WC men's marathon (good viewing) during the evening and then getting up at 3am to watch the WC until 5.30am I was very happy I wasn't running Sunday morning, so the decision to run in the evening with Jo after dropping the boys back at home was the right one for me!
5pm start to our run; the plan was to run together for 75ish minutes and then I may continue on for 15-30 minutes. As all Melbournites know, it is bloody windy at the moment and but it wasn't cold, actually excluding the wind it was still 18-19 degrees when we started. Our run was along Skeleton creek and then following the Altona Foreshore Trail which as I said to Jo, the trail is as boring as bat shit! But 13.9km was achieved in an average of 5.35ish, not sure, I forgot to ask Jo when we finished.
I decided that was enough for me, with a lot of the run on very uneven ground or concrete paths my legs had enough for the day.
Note to me: Wow, I've already hit the 200kms for the month, this is looking like the biggest month of 2009 for me. :-)
5pm start to our run; the plan was to run together for 75ish minutes and then I may continue on for 15-30 minutes. As all Melbournites know, it is bloody windy at the moment and but it wasn't cold, actually excluding the wind it was still 18-19 degrees when we started. Our run was along Skeleton creek and then following the Altona Foreshore Trail which as I said to Jo, the trail is as boring as bat shit! But 13.9km was achieved in an average of 5.35ish, not sure, I forgot to ask Jo when we finished.
I decided that was enough for me, with a lot of the run on very uneven ground or concrete paths my legs had enough for the day.
Note to me: Wow, I've already hit the 200kms for the month, this is looking like the biggest month of 2009 for me. :-)
Friday 21 August 2009
A couple laps of the Tan
The weekend may be lacking in running so I decided an easy Friday run (like days gone by) may be a good idea, on the Tan just after 7.15am with no watch and the only intention was to run two laps of the Tan, not fast, no time, just run.
And that's what I did!
And that's what I did!
Thursday 20 August 2009
Gym & 400m reps
In the gym and on the bike as per normal, 15 minutes nice and easy just rolling the legs over and enjoying. Then I sat on the fit ball for 10 minutes or so, doing 'stuff' and then on the mats finishing my 35 minutes in the gym.
______________
At the track for a set of 8x400m, no preconceived times at the moment, run by feel and then stick. I started with three laps with David, Luke & Cam (wow Cam is at the track), then a toilet stop and a quick chat with Maddie about her 'schools knockout' 400m last week (67.4, a PB), then another lap with the David & Luke.
Then a few drills with Maddie and then into my 4x100m strides before getting all of the group together, 9 in total including a few from Burkie and Jo still to arrive. The wind when we entered the front straight was not nice, but over the session it did ease, but was always present.
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At the track for a set of 8x400m, no preconceived times at the moment, run by feel and then stick. I started with three laps with David, Luke & Cam (wow Cam is at the track), then a toilet stop and a quick chat with Maddie about her 'schools knockout' 400m last week (67.4, a PB), then another lap with the David & Luke.
Then a few drills with Maddie and then into my 4x100m strides before getting all of the group together, 9 in total including a few from Burkie and Jo still to arrive. The wind when we entered the front straight was not nice, but over the session it did ease, but was always present.
- 83.1, 82.6, 82.8 & 82.6
- 83.5, 82.8, 84.1 & 83.0
- 90 seconds between reps and 3 minutes between sets
Happy with the set, consistent and not a killer, but very solid! I finished up with 4 laps with Luke & David and then once dressed Jo finished up and I joined her for 3 laps.
Wednesday 19 August 2009
An early run
To get a real run in today I need to do it in the morning as tonight's track session for the juniors didn't fit my program, so I parked on the Tan at 6.05am ... I really need to enjoy sleeping more. Paid my parking meter and off I went in T & shorts and the first 5 minutes I am looking at others with jealous eyes as they were wearing tights or jackets but within 5 minutes I was fine.
I started on the Tan, the first 1k was just done in 5.20 pace, a little bit stiff, sore & tired but moving and starting to pick up the pace to just under 5 minute pace before getting to the bottom of Anderson St, I then ran to the top and then turned went back down over to the river and ran on the grass/dirt back to my starting point. I then ran paths in and out of the gardens just for a constant change of scenery and this also keeps my pace honest and I don't get rapt up in checking my time each 250m as time on my feet was the only important factor.
I ran for 45 minutes before returning to my car, then stretching my calves using the gutter and then 20 push ups, 60 sec plank, 20 sec push ups and 60 sec plank, then finished off with some glute and hamstring stretches.
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At the track tonight with my squad I jogged three laps with various kids, 2x60m strides for me and a 950m cool down with the entire squad.
I started on the Tan, the first 1k was just done in 5.20 pace, a little bit stiff, sore & tired but moving and starting to pick up the pace to just under 5 minute pace before getting to the bottom of Anderson St, I then ran to the top and then turned went back down over to the river and ran on the grass/dirt back to my starting point. I then ran paths in and out of the gardens just for a constant change of scenery and this also keeps my pace honest and I don't get rapt up in checking my time each 250m as time on my feet was the only important factor.
I ran for 45 minutes before returning to my car, then stretching my calves using the gutter and then 20 push ups, 60 sec plank, 20 sec push ups and 60 sec plank, then finished off with some glute and hamstring stretches.
_____________
At the track tonight with my squad I jogged three laps with various kids, 2x60m strides for me and a 950m cool down with the entire squad.
Tuesday 18 August 2009
Gym & track
This morning started in the gym at 6.20am, staying there for an enjoyable 40 minutes, 15 minutes on the bike just rolling the legs over and then standing cable cross overs & oblique lifts, then 3x15 lunges and 15 minutes of ab & core strength work.
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A great night at the track, not cold and no wind to speak of, just the most gentle breeze. After giving Jo & Elyse their session and organising Teagan I started with 3 casual laps on the track before joining Teagan for some gentle drills and then leaving her with a few more I started my 4x100m strides with David & a few others on the last 2.
The plan for me was 6x800m in 3.05-10 with a 90 sec recovery, with more concentration on the time of the rep than the recovery. With a group of 6 to start with I dropped in behind David and concentrated on relaxing and a slight lean forward. Times were:
Last night at the World Championships the men's 10000m race was won by the great Bekele! Dave McNeil (left) finished an admirable 24th in low 29s. The picture says a lot to me, this young man is months older than my son, Cameron, I have watched Dave race for nearly 10 years and to see him in this condition is sad, but I hope he, his coach, his loved ones, his friends and all lovers of distance running are so proud! Have a look at him, he did NOT leave any behind, he gave his all for himself and for his Australian uniform! Well done Dave!!
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A great night at the track, not cold and no wind to speak of, just the most gentle breeze. After giving Jo & Elyse their session and organising Teagan I started with 3 casual laps on the track before joining Teagan for some gentle drills and then leaving her with a few more I started my 4x100m strides with David & a few others on the last 2.
The plan for me was 6x800m in 3.05-10 with a 90 sec recovery, with more concentration on the time of the rep than the recovery. With a group of 6 to start with I dropped in behind David and concentrated on relaxing and a slight lean forward. Times were:
- 3.06 (96 sec recovery)
- 3.05 (101 sec recovery)
- 3.06 (2 min)
- 3.07 (2m 10s)
- 3.04 (2m 12s)
- 3.03
I finished off with 2 laps on the track and 1 on the grass for my cool down. Another enjoyable set and quite satisfied after the weekends runs.
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Last night at the World Championships the men's 10000m race was won by the great Bekele! Dave McNeil (left) finished an admirable 24th in low 29s. The picture says a lot to me, this young man is months older than my son, Cameron, I have watched Dave race for nearly 10 years and to see him in this condition is sad, but I hope he, his coach, his loved ones, his friends and all lovers of distance running are so proud! Have a look at him, he did NOT leave any behind, he gave his all for himself and for his Australian uniform! Well done Dave!!
Monday 17 August 2009
Bolt ran a WR 9.58 overnight, I ran longer than that today!
My legs were a tad tired today, the left calf a tad tightish, but overall a good feeling as it was an overall good run with good friends and if I get the chance I'll do it again this upcoming weekend, but it may be a little difficult with the boys staying over.
Today I enjoyed a 7k easy run around the Wyndham Park and then enjoyed some good dynamic stretching with my juniors and then some static stretching after their session. (At the moment the Mon & Wed sets are totally directed at Lexie, let me say, she is moving right now...)
Today I enjoyed a 7k easy run around the Wyndham Park and then enjoyed some good dynamic stretching with my juniors and then some static stretching after their session. (At the moment the Mon & Wed sets are totally directed at Lexie, let me say, she is moving right now...)
Sunday 16 August 2009
A little bit of wind at the YY
The plan was 2 hours today, myself & David and Luke tagged along for a very casual run. For the Melb readers you will already know how windy this morning was!!! OMG it was so windy...
We started our run along Greyhound track in light drizzle for the first 15 minutes and lots of side wind, even David thought it was cold today. A stop near the front gate for a toilet stop and then off to Big Rock, just past there we were reminded how windy it was, up a slight hill into a HEAD wind and I was starting to suffer on every rise, even though we were averaging 5.30 pace at the time.
We started our run along Greyhound track in light drizzle for the first 15 minutes and lots of side wind, even David thought it was cold today. A stop near the front gate for a toilet stop and then off to Big Rock, just past there we were reminded how windy it was, up a slight hill into a HEAD wind and I was starting to suffer on every rise, even though we were averaging 5.30 pace at the time.
The next few k's were a constant rise which I dropped off the pack by 10-15m or so, but was able to catch up on the flats or down hills. After 60 minutes I was surprised how my legs felt, but we continued on and I got in 1h 50m, about 19.5k for the morning. A few k's this weekend, well more than normal for me.
Saturday 15 August 2009
Brisbane Ranges and a windy night!
Today many Western Aths runners ventured out to Brisbane Ranges, a nice place to run. Cam and I worked out our first visit to this area was 9 years ago, and I mentioned to the girls I was running with that they were only 4 years old when I first ran here....
Smaller numbers than normal, the over 18 Wes Aths girls were enjoying a retreat at Daylesford, massages, facials and loads of champagne I suspect. I took the younger girls, the majority from my Squad, we strolled along the 9k rolling hill course using Loop Track as our home, then once returning back to the SP I took Elyse and myself for an extra 2.8km, running about 11.5k in 5.30ish pace for the trip.
A nice run, a tad rocky, but a few nice little hills to test the body, but I didn't test it too much as I am running 2 hours tmrw at the YY with David. I noticed the actual start elevation is a lot higher than other runs that I do.
Tonight I have very much enjoyed watching the am Day One session of the World Aths Champs on SBS2 and sitting inside listening to the 120kph winds that are hitting Melbourne tonight!!! All of the 'quality' runners have made it through the 100m heats, Donna McF ran a SB in the 3k steeple and our SP men missed out... not a great start for the Flame, but nice to watch aths without having to worry about swimming and other stupid sports (except for trying to watch Melb Victory & the Sydney Swans at the same time) ....
Smaller numbers than normal, the over 18 Wes Aths girls were enjoying a retreat at Daylesford, massages, facials and loads of champagne I suspect. I took the younger girls, the majority from my Squad, we strolled along the 9k rolling hill course using Loop Track as our home, then once returning back to the SP I took Elyse and myself for an extra 2.8km, running about 11.5k in 5.30ish pace for the trip.
A nice run, a tad rocky, but a few nice little hills to test the body, but I didn't test it too much as I am running 2 hours tmrw at the YY with David. I noticed the actual start elevation is a lot higher than other runs that I do.
Tonight I have very much enjoyed watching the am Day One session of the World Aths Champs on SBS2 and sitting inside listening to the 120kph winds that are hitting Melbourne tonight!!! All of the 'quality' runners have made it through the 100m heats, Donna McF ran a SB in the 3k steeple and our SP men missed out... not a great start for the Flame, but nice to watch aths without having to worry about swimming and other stupid sports (except for trying to watch Melb Victory & the Sydney Swans at the same time) ....
Thursday 13 August 2009
Why is my boss such a DH?
No gym today as I stayed home to watch Australia smash Ireland in a football match, 3-0, go Timmy Cahill, 2 great goals!!!
My heading, short & sweet, I am a very organised person, my Outlook calendar and task list controls my day, week & month! But not others, meetings are and can be the my slow death .... as my organisation's Business Manager I get invited to a lot of meetings, just in case and because every one wants the HR point of view. Well every time I attend my Director's meetings they go way over time, I mean way over and today was just too much for me! A 60 minute meeting/briefing that I walked out of at the 110 minute mark as I was late for another appointment and he just doesn't understand....anyway I want to talk running!
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Indoor football semi finals today, 4th Vs 5th, winner stays, loser leaves ... half time 3 all, a great game and that's the way it stayed, close and tight. When the 5 minute to go call was made it was 6 all, the 1 minute call - still 6 all, but .... (there's always a but ...), sadly a goal was scored in the final 2/3 seconds and then the final whistle ... we lost and are out of the competition!
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Due to the heading, I left work early as my mood was not harmonious for the work environment, which was compounded with the soccer match, so I did what any Public Servant with more than 12 hours in his flex credit, I left EARLY. Home early, did some housework and then went to the track early so I could do my session and then point & coach.
My session started with 5 laps of the grass infield, then I started some simple/little impact drills for 10 minutes or so. Burkie arrived and was surprised to see me prior to 4:30pm on the track already, he had a 13 year old Sudanese boy who has just joined Burkie's group, 'Boa' (not sure of spelling or pronunciation), I have trained with him once before (5x4 min efforts). Burkie asked what I was upto and I knew I would be happy for some company, so 6x800m in 3m 5s ish with a 2 min recovery, so Boa quickly warmed up and joined in and completed 4x100m strides with me, grateful for the company as I knew I might struggle with the slight wind that seemed to be building but to be honest others do help to keep me honest.
Off we went, Boa is a typical African runner, relaxed action and wants to run faster than he should, BUT he is young enough to accept guidance and he stuck with me, but I could feel his surges...whilst he had some issues, he did the 1st, 2nd, 3rd & 6th rep, my times were:
My heading, short & sweet, I am a very organised person, my Outlook calendar and task list controls my day, week & month! But not others, meetings are and can be the my slow death .... as my organisation's Business Manager I get invited to a lot of meetings, just in case and because every one wants the HR point of view. Well every time I attend my Director's meetings they go way over time, I mean way over and today was just too much for me! A 60 minute meeting/briefing that I walked out of at the 110 minute mark as I was late for another appointment and he just doesn't understand....anyway I want to talk running!
_____________
Indoor football semi finals today, 4th Vs 5th, winner stays, loser leaves ... half time 3 all, a great game and that's the way it stayed, close and tight. When the 5 minute to go call was made it was 6 all, the 1 minute call - still 6 all, but .... (there's always a but ...), sadly a goal was scored in the final 2/3 seconds and then the final whistle ... we lost and are out of the competition!
_____________
Due to the heading, I left work early as my mood was not harmonious for the work environment, which was compounded with the soccer match, so I did what any Public Servant with more than 12 hours in his flex credit, I left EARLY. Home early, did some housework and then went to the track early so I could do my session and then point & coach.
My session started with 5 laps of the grass infield, then I started some simple/little impact drills for 10 minutes or so. Burkie arrived and was surprised to see me prior to 4:30pm on the track already, he had a 13 year old Sudanese boy who has just joined Burkie's group, 'Boa' (not sure of spelling or pronunciation), I have trained with him once before (5x4 min efforts). Burkie asked what I was upto and I knew I would be happy for some company, so 6x800m in 3m 5s ish with a 2 min recovery, so Boa quickly warmed up and joined in and completed 4x100m strides with me, grateful for the company as I knew I might struggle with the slight wind that seemed to be building but to be honest others do help to keep me honest.
Off we went, Boa is a typical African runner, relaxed action and wants to run faster than he should, BUT he is young enough to accept guidance and he stuck with me, but I could feel his surges...whilst he had some issues, he did the 1st, 2nd, 3rd & 6th rep, my times were:
- 3.03
- 3.03
- 3.01
- 3.02
- 3.07
- 3.08
Ohhhh I was gone and I so wanted to drop out at the 600m mark during the last two reps, but I knew I was going to have company on the last rep so that helped keep me going ... but I was happy that it was done. I finished off with 2 easy laps and then coaching.
Wednesday 12 August 2009
Skeleton Creek and coaching
I organised for Mark (dad of one of the girls who I coach) to come and check out the issue that is known as Stu & Jo's master bedroom early this arvo, after he left I decided to take advantage of being home with f.all to do at 3pm so I got changed and made my way out the door with my running clothes on.
I strolled towards Sanctuary Lakes, coolish, but not dark, not raining and not too windy, so a nice change! I strolled probably 5 min ish pace for 25 min and then turned back and got home in 24.m 18s. Then some static stretching, a quick shower and then changed to go to training via picking up Connor who is making a small return to running to get some general fitness in preparation for the Relays and aths season.
At the track with the kids I jogged 1.2k and then did a few drills and strides and I set the pace on the first 200m on some speedy reps of 3x800m. I jogged the 800m cool down as well.
Note: I clicked over 1500km for the year today.
I strolled towards Sanctuary Lakes, coolish, but not dark, not raining and not too windy, so a nice change! I strolled probably 5 min ish pace for 25 min and then turned back and got home in 24.m 18s. Then some static stretching, a quick shower and then changed to go to training via picking up Connor who is making a small return to running to get some general fitness in preparation for the Relays and aths season.
At the track with the kids I jogged 1.2k and then did a few drills and strides and I set the pace on the first 200m on some speedy reps of 3x800m. I jogged the 800m cool down as well.
Note: I clicked over 1500km for the year today.
Tuesday 11 August 2009
Just a track session in the wet
No gym, not full of energy, sniffling for a week, tickly throat etc etc is starting to become very annoying and so I opted for an extra 30 minutes in bed and no gym session.
For those here in Melbourne will know that it became very dark about 2pm and with it lots of rain! And that stayed for a few hours and made everything very wet even the inside of master bedroom...not sure what's the go, but Jo and I have very wet carpet and the offending wall is very damp....fuk. I am NOT 'a handy man', but I know people, so a call to one of the parents of my squad and an appointment has been made for 2pm tmrw...
Training tonight was 5x3 min efforts with a 2 minute float, a solid workout at 4.05ish pace for the four of the reps and the final rep I completed the 800m in 3:10 which is under 4 minute pace.
For the second session in a row, after cooling down I feel more tightness in the meaty part of the hamstring, I better concentrate on my warm ups and cool down stretching and maybe even organise a massage (well overdue)...
For those here in Melbourne will know that it became very dark about 2pm and with it lots of rain! And that stayed for a few hours and made everything very wet even the inside of master bedroom...not sure what's the go, but Jo and I have very wet carpet and the offending wall is very damp....fuk. I am NOT 'a handy man', but I know people, so a call to one of the parents of my squad and an appointment has been made for 2pm tmrw...
Training tonight was 5x3 min efforts with a 2 minute float, a solid workout at 4.05ish pace for the four of the reps and the final rep I completed the 800m in 3:10 which is under 4 minute pace.
For the second session in a row, after cooling down I feel more tightness in the meaty part of the hamstring, I better concentrate on my warm ups and cool down stretching and maybe even organise a massage (well overdue)...
Monday 10 August 2009
A longer run today
No running on Sunday as I had the boys and I didn't want to get up when it was really dark, why....because I didn't want to!
I attended a conference at RAAF Williams (Laverton) which is only a few minutes away from home, it finished before 3pm, a quick shop for a dinner party tonight with David & Nic and then off to Werribee for a run prior to training.
From Wyndham Park I strolled along the river at LR pace, after 15 minutes I picked up the pace a tad and was probably hanging around 5 min pace, once at Riverbend I decided I needed to make my way over to President's Park to use the public toilets. Then back towards Riverbend over the Ford and then running on the grass near the path I picked up the pace to 4:30ish for 15 minutes before returning back to 5 min + pace. I got back to Wyndham Park at 4:20, so I did a lap via Chrinside Oval and then returned at 4:32pm with 65 minutes of running.
A quick chat with the mums and then off with the kids for 15 minutes of running at a similar pace to what I had already been doing, then we stopped at a park and played follow the leader for 3x5 min (different leaders), jumping over rocks, park benches, over BBQ, over fences, under fences etc...just lots of running with some fun thrown in.
Then push ups, crunches, sit ups, more push ups and planks (front & side).
I attended a conference at RAAF Williams (Laverton) which is only a few minutes away from home, it finished before 3pm, a quick shop for a dinner party tonight with David & Nic and then off to Werribee for a run prior to training.
From Wyndham Park I strolled along the river at LR pace, after 15 minutes I picked up the pace a tad and was probably hanging around 5 min pace, once at Riverbend I decided I needed to make my way over to President's Park to use the public toilets. Then back towards Riverbend over the Ford and then running on the grass near the path I picked up the pace to 4:30ish for 15 minutes before returning back to 5 min + pace. I got back to Wyndham Park at 4:20, so I did a lap via Chrinside Oval and then returned at 4:32pm with 65 minutes of running.
A quick chat with the mums and then off with the kids for 15 minutes of running at a similar pace to what I had already been doing, then we stopped at a park and played follow the leader for 3x5 min (different leaders), jumping over rocks, park benches, over BBQ, over fences, under fences etc...just lots of running with some fun thrown in.
Then push ups, crunches, sit ups, more push ups and planks (front & side).
Sunday 9 August 2009
Saturday 8 August 2009
XCR'09 Series, Round Eight, Sandown Road Relays
The day started with WLAC Presentations for the XC Season, lots of smiling kids!!!
Then off to Sandown for the Relays, as a Team Manager I'm not a fan, but I know it is popular. The previous five years remind me of some good runs, I am very aware that this year will not be faster than any of these below:
Then off to Sandown for the Relays, as a Team Manager I'm not a fan, but I know it is popular. The previous five years remind me of some good runs, I am very aware that this year will not be faster than any of these below:
- 2008 - DNS, sick, diagnosed with influenza
- 2007 - 25.07
- 2006 - 24.53
- 2005 - 24.50
- 2004 - 26.16
I know I raced in 2003 and maybe 2002 but I didn't find those results easily. Looking at my results in 2008 I was probably in high 27s or low 28 form, so whilst my 2009 result of 27:10 is one of my worst as 2003 would have been slower I suspect.
I ran the final leg in the Div 5 team, going through the first lap in 13.22 and the second lap was 13.48. As per normal at Sandown, we had wind in our face along the back straight up the incline, the only unusual aspect of the day was the actual temperature was pretty good, probably 16-18 degrees.
Club wise our teams were ok ish, the top men & wmn in Div 2 were below our actual wants and hopes, div 4 men did really well finishing 2nd, div 5 men 8th/16, U14 men 3rd, wmn Div 3 & 4 the bottom half, U16 & 14 women managed 3rd with weakened teams.
Coaching; Jo ran another strong race, 47 sec PB and both Claire & Elyse ran strong legs.
Thursday 6 August 2009
Gym, soccer & fastish 200m reps
Only 40 minutes in the gym this morning (6.30am) and a game of indoor football at 1pm (we won 4-1).
Tonight my program had 3 sets of (7x200m) with a 100m float but as I would have been by myself and also a very strong wind I decided I would join the girls and run some faster 200m reps with a walk back recovery. A new girl joined my older group, Maddie 14, I already coach her younger brother who is a handy distance runner (11th at States); Maddie has trained with the other group but will suit the Tue/Thu group, girls 13-15 who have similar pace to Jo and myself and will make the transition to senior aths.
The reps were a little fast and I gave the job to others to lead but they just couldn't get the pacing right, so I stuck at the front and lead them in, I did manage to run one from the back and go past, but that was a tad quick (32.8).
Tonight my program had 3 sets of (7x200m) with a 100m float but as I would have been by myself and also a very strong wind I decided I would join the girls and run some faster 200m reps with a walk back recovery. A new girl joined my older group, Maddie 14, I already coach her younger brother who is a handy distance runner (11th at States); Maddie has trained with the other group but will suit the Tue/Thu group, girls 13-15 who have similar pace to Jo and myself and will make the transition to senior aths.
The reps were a little fast and I gave the job to others to lead but they just couldn't get the pacing right, so I stuck at the front and lead them in, I did manage to run one from the back and go past, but that was a tad quick (32.8).
- 36.2 / 37.3 / 34.7 / 36.3 / 32.8
- 36.1 / 36.5 / 36.6 / 36.4 / 33.4
The walk back breaks were between 1.55-2.03 and I added an extra 45 sec between sets.
Normal cool down and then dinner to farewell Dave (the Yank) who has been visiting on a College 'thingy' that had him visit our fine lands for 4 months or so. The Club are giving him a signed Club singlet, a bottle of Club wine & an Aussie Olympic top that was arranged through AA.
Wednesday 5 August 2009
Gym & a track workout with the juniors
50 minutes in the gym and a track set of 6x500m in 2 min with the juniors, I sat in lane 2 or 3 encouraging the group, with half stopping at 400m and the 2nd group going through to 500m (with some dropping off on the final 50m).
I nice even paced workout for me. Straight from training to a Vic Health meeting at the COuncil Offices, held in conjunction with the Sports Med Assoc, another President's meeting...
I nice even paced workout for me. Straight from training to a Vic Health meeting at the COuncil Offices, held in conjunction with the Sports Med Assoc, another President's meeting...
Tuesday 4 August 2009
4 minute reps at the track
In the gym at 6.20am, bike, lunges, upright rowing, cable cross overs, incline sit ups, single leg squats, planks and a few other bits & pieces, just over 50 minutes.
Tonight I ran 5 x 4 minute reps with a 2 minute shuffle/float at the track with a few of Burkie's junior boys and one girl (who I knew would pull out as she is fast but very soft).
Tonight I ran 5 x 4 minute reps with a 2 minute shuffle/float at the track with a few of Burkie's junior boys and one girl (who I knew would pull out as she is fast but very soft).
- first rep was controlled, approx 980m with a 30 sec shuffle/90 sec float
- again controlled, again approx 980m with a 30 sec shuffle/90 sec float
- controlled but working harder, approx 970m, 30 sec walk/90 sec float
- working, approx 975m, 60 sec float/60 sec float
- the final rep was to be 1k (no matter the time), I told the boys I wanted to hit 96 and to stick on it and we did, crossing the 1k in 3:57. I was happy
3 laps in reverse to cool down.
Monday 3 August 2009
Wyndham Park
I managed to get 20 minutes of easy running before I met up with the junior group and then another 15 minutes of gentle running before rolling around a little faster over a 1.2km course I set up on undulating and changing terrain.
I run parts of the course a couple more times whilst the group ran hard with 2 min breaks between reps, finishing off with another 7 minutes of easy running.
I run parts of the course a couple more times whilst the group ran hard with 2 min breaks between reps, finishing off with another 7 minutes of easy running.
Sunday 2 August 2009
A slow Sunday
Arriving at the You Yangs by myself (Jo stayed home coughing & spluttering), I could have easily too...but I was just tired, my legs felt ok, but I felt tired...
I rolled around with a Bel, Loren, Luke & myself for an easy 11km of relaxed running, Luke & Belinda continued on for another 30 minutes, 11 was enough for me.
I rolled around with a Bel, Loren, Luke & myself for an easy 11km of relaxed running, Luke & Belinda continued on for another 30 minutes, 11 was enough for me.
Saturday 1 August 2009
XCR'09 Series, Round Seven, 10 Mile XC Champs
A busy day, starting at Eastern Gardens at 8.45am. I had volunteered Western Aths to assist with the marking of the XC course and the set up of the admin area etc and our Club were paid a nice sum.
Of course volunteering our Club means I need to find volunteers, which sometimes can be tough, but thankfully I did find sufficient numbers, but if course I was one. The day involved following a dotted white line (nearly every 10m or so), we then placed flags either side over a 4k & 3k course. I was then asked to run the course (with flags in hand) and look at the course as a runner and place move flags where ever I thought was not 100%... then setting marquees and then trotting the course with the course referee and again placing flags. All up, the course and admin area was ready to 'roll' at 12.10pm (first race 1pm). Then I put on my 'team manager' hat on and started preps for the Western Aths teams, then the coaching hat and running through the course and the race with my 2 U14 girls (Claire & Elyse).
A great run by Elyse, 11th her equal highest placing (wow), but most of my time was spent with Claire who due to a cold really struggled and I was really close to asking her to DNF, but as she was going in the direction of the finish line I decided against it, she finished probably 5 minutes slower than normal over a 4k course.
Next up was Jo, who started a very controlled race and then came home really strong and yet again showed a few girls who should beat her that a controlled race is the ONLY way to race!
With my race starting at 2.30pm I decided I would have a sit down around 2pm for the first time since 8.45... by now I knew we had 2 runners withdraw and we would only have one team and 3 emergencies, me being one of them.
So I'm standing on the start line, already feeling tired both mentally & in the legs, not really enjoying XC and knowing I will not finish in the first team, but I start... But I am fairly sure 8k will be enough but I'll check on others throughout the race (its that sort of course). I ran two even laps within 15 seconds of each other, but I was NOT enjoying myself and I knew that 8 other Wes Aths runners (we needed 6) were still rolling about and I was already 4 minutes behind 8th so .... yep I pulled out at the 8k marker and I DID NOT care how much 'stick' I got from others, I was buggered!
Of course volunteering our Club means I need to find volunteers, which sometimes can be tough, but thankfully I did find sufficient numbers, but if course I was one. The day involved following a dotted white line (nearly every 10m or so), we then placed flags either side over a 4k & 3k course. I was then asked to run the course (with flags in hand) and look at the course as a runner and place move flags where ever I thought was not 100%... then setting marquees and then trotting the course with the course referee and again placing flags. All up, the course and admin area was ready to 'roll' at 12.10pm (first race 1pm). Then I put on my 'team manager' hat on and started preps for the Western Aths teams, then the coaching hat and running through the course and the race with my 2 U14 girls (Claire & Elyse).
A great run by Elyse, 11th her equal highest placing (wow), but most of my time was spent with Claire who due to a cold really struggled and I was really close to asking her to DNF, but as she was going in the direction of the finish line I decided against it, she finished probably 5 minutes slower than normal over a 4k course.
Next up was Jo, who started a very controlled race and then came home really strong and yet again showed a few girls who should beat her that a controlled race is the ONLY way to race!
With my race starting at 2.30pm I decided I would have a sit down around 2pm for the first time since 8.45... by now I knew we had 2 runners withdraw and we would only have one team and 3 emergencies, me being one of them.
So I'm standing on the start line, already feeling tired both mentally & in the legs, not really enjoying XC and knowing I will not finish in the first team, but I start... But I am fairly sure 8k will be enough but I'll check on others throughout the race (its that sort of course). I ran two even laps within 15 seconds of each other, but I was NOT enjoying myself and I knew that 8 other Wes Aths runners (we needed 6) were still rolling about and I was already 4 minutes behind 8th so .... yep I pulled out at the 8k marker and I DID NOT care how much 'stick' I got from others, I was buggered!
Friday 31 July 2009
July's Running Stats
July km's - 210km (250km in Jul 08)
YTD - 1397km
Injuries - nothing to report
Excuses - A busy month that I happily put the running concerns of others ahead of my own.
Races - XCR'09 Rd 5 Coliban Ekiden 5.1km road & Rd 6 State XC, neither well ran, but better than last year.
Upcoming - XCR Series, Geelong 16km XC & Sandown 6.2km Road Relay
Goals - Continue on with regular running because I enjoy it, not for any real goal or purpose.
YTD - 1397km
Injuries - nothing to report
Excuses - A busy month that I happily put the running concerns of others ahead of my own.
Races - XCR'09 Rd 5 Coliban Ekiden 5.1km road & Rd 6 State XC, neither well ran, but better than last year.
Upcoming - XCR Series, Geelong 16km XC & Sandown 6.2km Road Relay
Goals - Continue on with regular running because I enjoy it, not for any real goal or purpose.
Thursday 30 July 2009
Ouch...
In the gym for 45 minutes, nothing out of the normal, light session, bike and some very light weights after 20 minutes of pilates.
__________
The past few weeks I have allowed a tooth get sorer and sorer until now its basically impossible to eat on the left hand side or drink anything really cold or hot, you get the idea... A trip to the dentist to help him pay for his kids school fees.... minutes after leaving I knew that was a well spent $200.... thank goodness the ouch has gone!
No running today, a good evening to have dental work, it rained a lot, but I still spent 75 minutes wandering around the track, chatting with Squad members in between reps, it was good to watch form.
__________
The past few weeks I have allowed a tooth get sorer and sorer until now its basically impossible to eat on the left hand side or drink anything really cold or hot, you get the idea... A trip to the dentist to help him pay for his kids school fees.... minutes after leaving I knew that was a well spent $200.... thank goodness the ouch has gone!
No running today, a good evening to have dental work, it rained a lot, but I still spent 75 minutes wandering around the track, chatting with Squad members in between reps, it was good to watch form.
Wednesday 29 July 2009
Gym, soccer & a bit of easy track running
Doubling up sessions is normal, but this tripling is becoming a regular for me. Gym in the morning, but know I had a few things on I decided 20 minutes on the bike riding easy and then planks (1 min front, side, front side x 4) with 30 sec rest between sets was my morning session.
Indoor football at lunch, we had one reserve, 1 all at half time, but then a 'white-wash', we won 9-2 (I scored twice).
A lot of my Little Aths juniors are resting up for a few weeks, but six are continuing on helping out as a small squad to work with Lexie in her preparations for the National XC on the 29th of Aug. A few of the kids are comfortably faster with a superior endurance fitness and then a couple are of similar pace, everyone is older. Lexie arrived with the sniffles, so a small change to the session, the majority would run 400m reps with floats while Lexie & 2 others followed and pulled out at 300m and walked, we (yep I cruised in lane 2/3) continued to the 400m marker and turned and floated back , picked up Lexie and crew and then jogged to the line and off we went again, 8 reps all in 98-100 sec.
Warm up, cool down & the session of cruisy running, with 10 minutes of leg stretching.
Indoor football at lunch, we had one reserve, 1 all at half time, but then a 'white-wash', we won 9-2 (I scored twice).
A lot of my Little Aths juniors are resting up for a few weeks, but six are continuing on helping out as a small squad to work with Lexie in her preparations for the National XC on the 29th of Aug. A few of the kids are comfortably faster with a superior endurance fitness and then a couple are of similar pace, everyone is older. Lexie arrived with the sniffles, so a small change to the session, the majority would run 400m reps with floats while Lexie & 2 others followed and pulled out at 300m and walked, we (yep I cruised in lane 2/3) continued to the 400m marker and turned and floated back , picked up Lexie and crew and then jogged to the line and off we went again, 8 reps all in 98-100 sec.
Warm up, cool down & the session of cruisy running, with 10 minutes of leg stretching.
Tuesday 28 July 2009
5x4 min efforts at the track
In the gym for 45 minutes, bike for 8 min easy, upright rowing, standing oblique lifts, shoulder press, lunges, squats, incline sit ups, forearm curls and planks.
________________
Due to popular demand I moved my Tuesday session to the track for the next couple of weeks, away from Skeleton Creek, the girls ran 5x3 min with a 2 min float and I ran (by myself) 5x4 min efforts, with a desire to hit 1k, but it was windy and cold and I wasn't able to.
Most of my reps were approx 960-70m, but I felt the floats were a lot better than other weeks, they actually were close to floats and not shuffles, especially the last 1 minute. For the final rep I decided I would run through until hitting the 1km mark (4.12), not so good, but it was very windy.
I finished off with 3 slow laps chatting with others for my cool down, run in reverse.
________________
Due to popular demand I moved my Tuesday session to the track for the next couple of weeks, away from Skeleton Creek, the girls ran 5x3 min with a 2 min float and I ran (by myself) 5x4 min efforts, with a desire to hit 1k, but it was windy and cold and I wasn't able to.
Most of my reps were approx 960-70m, but I felt the floats were a lot better than other weeks, they actually were close to floats and not shuffles, especially the last 1 minute. For the final rep I decided I would run through until hitting the 1km mark (4.12), not so good, but it was very windy.
I finished off with 3 slow laps chatting with others for my cool down, run in reverse.
Monday 27 July 2009
An easy one along Werribee River
A big day yesterday and even I felt tired, a build up of stress and then the relief, I feel like I ran. I know I did run about a lot yesterday, but overall I feel tired for the obvious reason.
So an easy run along the river starting & finishing at Wyndham Park, just over 6.5km in 31 minutes, then 20 minutes of easy running with my Little Aths Squad and then 25 minutes of stretching.
So an easy run along the river starting & finishing at Wyndham Park, just over 6.5km in 31 minutes, then 20 minutes of easy running with my Little Aths Squad and then 25 minutes of stretching.
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