Like most other persons my age (42), I too have bought and listened to Michael Jackson, cassettes were for me back in the 80's and early 90's. I have Thriller, a Jackson Five Live, Black & White and some other old cassette.
The saddest aspect of today's news for me was I wasn't surprised!
I can't get the video to load, but for many reasons this is the song that I will always remember: http://www.youtube.com/watch?v=aSqo17o2a1w
Why...., I'm not sure, but an amazing voice for such a young man (maybe 13), of course I don't mind his other stuff too, but Ben was for me.
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In no particular order and to be honest there are songs that I probably forgot, but all of these songs are in my collection and I have listened to this year and many years before!
Nirvana - Smells Like Teen Spirit - for me this was always going to make my top 10 and I WILL be very surprised if this one is not in the Top 10 of all time, its a classic!
Silverchair - Tomorrow -The Chair, my favorite Australian band, and this started it for me!
Michael Jackson - Ben - see above
Radiohead - Creep - Classic for me and I reckon this is a definite Top 15
Prince - Purple Rain - I could not tell you how many times I listened to this song and the entire record, the LP is a big favorite
Regurgitator - Polyester Girl - my second favorite Australian band
Eminem - The Real Slim Shady - This is one I heard so many times with my oldest song that I ended up loving it too and to be honest I have five of Marshall's CDs
Violent Femmes - Blister in the Sun - Classic!!!
Midnight Oil - Us Forces - This and song always got me thinking
Sex Pistols - Anarchy In The UK - my mum would hate that I still like this song and band, she HATED everything about the Pistols
Friday, 26 June 2009
Thursday, 25 June 2009
A pyramid set
For myself & David, we did 600/800/1000/1200/1000/800/600 with approx 90 sec recovery. I was aiming for 4 minute pace and to start with I felt I was slightly ahead, but I wasn't really, but I felt ok.
The girls (Jo, Claire & Celeste) were set 800/1000/1200/1000/800, but all 3 struggled today for various reasons and basically sat with 800m reps, which was fine.
My reps were:
The girls (Jo, Claire & Celeste) were set 800/1000/1200/1000/800, but all 3 struggled today for various reasons and basically sat with 800m reps, which was fine.
My reps were:
- 600m - 2.22
- 800m - 3.12
- 1000m - 4.02
- 1200m - 4.56
- 1000m - 4.10
- 800m - 3.18
- 600m - 2.23
Looking above I did lose my pace, but it was a good set and I'm happy - that's all that matters.
Wednesday, 24 June 2009
A lap of the Tan & indoor football
Indoor football at lunch, so just prior to the game I left work for a long lunch, a lap of the Tan in 18:30 and then a game of indoor soccer (4 all)>
No evening training for me today, just coaching my juniors.
No evening training for me today, just coaching my juniors.
Tuesday, 23 June 2009
5x4 min efforts
My normal Tuesday session along the Federation Trail (Skeleton Creek), not too cold, but the dark skies are closing in and we 'just' know they are probably going to drop some rain.
Only seven of us tonight in the group and we are all tired ish as a result of our weekend racing. We started with a 5 min easy jog before stopping for some simple dynamic stretching before starting off for our first 4 minute effort.
Five x four minute efforts with a 60 sec walk, 90 sec shuffle which on the third & fourth ended up being the opposite. For me, the first rep was my hardest, my legs felt ok but breathing was difficult but the 2nd and onwards were much improved and I felt stronger as the set went on.
Tonight my Club had their first summer meeting, as President I attended to listen to the wrap up of the previous season and helped with some of the planning for the upcoming season.
Only seven of us tonight in the group and we are all tired ish as a result of our weekend racing. We started with a 5 min easy jog before stopping for some simple dynamic stretching before starting off for our first 4 minute effort.
Five x four minute efforts with a 60 sec walk, 90 sec shuffle which on the third & fourth ended up being the opposite. For me, the first rep was my hardest, my legs felt ok but breathing was difficult but the 2nd and onwards were much improved and I felt stronger as the set went on.
Tonight my Club had their first summer meeting, as President I attended to listen to the wrap up of the previous season and helped with some of the planning for the upcoming season.
Monday, 22 June 2009
Still not completely healthy
Still coughing & spluttering but I feel ok, but I have had enough of this cough...
Just an easy 5k run before meeting up with my squad and taking them on a 3k w/up and with some running of a course I set up and then the cool down, just over 10k for the evening.
Just an easy 5k run before meeting up with my squad and taking them on a 3k w/up and with some running of a course I set up and then the cool down, just over 10k for the evening.
Sunday, 21 June 2009
You Yangs & Eastern Gardens
An easy run with a few at the YY, just a recovery run, just over 6km of dirt trails before making my way to Eastern Gardens in Geelong for the Western Region VLAA XC Champs. Due to some blundering and politics this seasons Regions are not a trial for the State Champs....too long and too political to even both trying to explain here, but basically I asked some members to race here and others to give it a miss.
I jogged so more kms at Geelong today, watching races, warming up with some of my athletes and cooling down others. Some great results; three gold (Brooklyn, Chelsea & Lexie), two silver (Harley & Chantelle), 4th to Thomas, Demi, Claire and 5th placings to Courtney, Bailey, Teagan and Victoria finished 6th passing 4 persons in the final 30m (probably the best finish of the day, Persistence - a virtue I ask the kids to consider).
Very noticeable to me and a few others, was that all of my squad finished strongly, looking very fit and composed.
I jogged so more kms at Geelong today, watching races, warming up with some of my athletes and cooling down others. Some great results; three gold (Brooklyn, Chelsea & Lexie), two silver (Harley & Chantelle), 4th to Thomas, Demi, Claire and 5th placings to Courtney, Bailey, Teagan and Victoria finished 6th passing 4 persons in the final 30m (probably the best finish of the day, Persistence - a virtue I ask the kids to consider).
Very noticeable to me and a few others, was that all of my squad finished strongly, looking very fit and composed.
Saturday, 20 June 2009
XCR'09 Series, Round Four, Lake Wendouree (Ballarat)
My Little Aths kids raced at the Altona Basketball Reserve today, a hilly course, I strolled a round for a few easy kms with some of the kids whilst they were warming up or cooling down, nothing too fast.
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Then myself and Jo drove to Ballarat for Rd 4 of the Aths Vic 10 race series, funnily a Regional race, but this trip took less time than Jells (Rd 1) or Lardner (Rd 2). Today's race, a 15km flat road race around an empty Lake Wendouree (approximate 6k loops).
After organising my few Team Manager duties I went for a chat with Claire & Elyse both racing in the U14 5km race, I trotted with them to their starting line and then back. Both girls ran great races and finished in the Vic top 10 for the first time...yay and Claire ran a 3m 5 sec PB and Elyse ran her first 5k race.
A quick chat and I was off for my run...the plan was to run at a pace faster than my LR pace, but not to slow, but not to fast that I suffered too much, especially with this cold that consists of a cough every 10 min or so and a sniffle which is VERY annoying....
I started right near the very back of the pack (which I discovered today was the biggest open men's race since 1989 and the biggest 115k for wmn ever for AV), I was even starting behind Jo (but not for long....).
I started very comfy, chatting etc; 4.39, 4.41 & 4.45 for the first 3k, finally I have stopped coughing and my breathing was starting to become more comfortable, thankfully. I settled in with an Oakleigh lady and a South Melbourne old fella and until 14k these two were within 2m for the entire run.
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Then myself and Jo drove to Ballarat for Rd 4 of the Aths Vic 10 race series, funnily a Regional race, but this trip took less time than Jells (Rd 1) or Lardner (Rd 2). Today's race, a 15km flat road race around an empty Lake Wendouree (approximate 6k loops).
After organising my few Team Manager duties I went for a chat with Claire & Elyse both racing in the U14 5km race, I trotted with them to their starting line and then back. Both girls ran great races and finished in the Vic top 10 for the first time...yay and Claire ran a 3m 5 sec PB and Elyse ran her first 5k race.
A quick chat and I was off for my run...the plan was to run at a pace faster than my LR pace, but not to slow, but not to fast that I suffered too much, especially with this cold that consists of a cough every 10 min or so and a sniffle which is VERY annoying....
I started right near the very back of the pack (which I discovered today was the biggest open men's race since 1989 and the biggest 115k for wmn ever for AV), I was even starting behind Jo (but not for long....).
I started very comfy, chatting etc; 4.39, 4.41 & 4.45 for the first 3k, finally I have stopped coughing and my breathing was starting to become more comfortable, thankfully. I settled in with an Oakleigh lady and a South Melbourne old fella and until 14k these two were within 2m for the entire run.
My 5km splits were pleasing, whilst not fast I achieved exactly what I wanted, I continued to get stronger as the run went on:
- 23.47
- 23.40
- 23.24
- 1h 10m 51s
With my last 2km run in 4.36 & 4.34 which were my fastest ratings for the run, quite happy considering fitness and illness. To be honest I couldn't have asked for more in the cold windy conditions with a cold that has lasted 7 days so far, (3.5 days off work) and a very average fitness.
Friday, 19 June 2009
Happy birthday Declan
Eight years old today!
No running today, another day off from work, but it meant I could pick Declan up from school and take him out for a birthday donut & thickshake.
Thursday, 18 June 2009
Still coughing!
A Business Planning session and then being a part of the Executive Group that relays info to the Business Unit (Defence White Paper and the Capability Report etc etc), blah blah blah
But a good lunch followed in the Victoria Barracks Officer's Mess for 60 persons... and yep I coughed the majority of the day....and I must have done it enough to annoy the boss as his parting words to me were, "well done today Stu, see you on Monday without the cough...".
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Training at the track tonight, nice and light, for two reasons; my cold and a 15km effort on Saturday (XCR'09 Rd 4).
15-20x200m reps (45/46 sec) with a 100m float in about the same time. As David was not racing this w/e he did 6x800 and Jo had school commitments, so it was me and my teenage girls who follow me about (lol).
18x200m was decided upon (by me) after a few reps.
But a good lunch followed in the Victoria Barracks Officer's Mess for 60 persons... and yep I coughed the majority of the day....and I must have done it enough to annoy the boss as his parting words to me were, "well done today Stu, see you on Monday without the cough...".
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Training at the track tonight, nice and light, for two reasons; my cold and a 15km effort on Saturday (XCR'09 Rd 4).
15-20x200m reps (45/46 sec) with a 100m float in about the same time. As David was not racing this w/e he did 6x800 and Jo had school commitments, so it was me and my teenage girls who follow me about (lol).
18x200m was decided upon (by me) after a few reps.
- 45.4, 45.1, 45.9, 44.5, 46.1, 46.4, 45.8, 45.6, 46.0 (the 100m floats were approx the same time)
- 2 min standing recovery
- 45.4, 44.9, 45.2, 45.9, 44.7, 45.2, 44.7, 44.8, 44.3
An easy 4 lap cool down, seemed an easy night....yay (even with a cold)
Here's a couple of good looking persons in my life....
Wednesday, 17 June 2009
Australia Vs Japan
In the gym nice and early today for 45 minutes, 10k on the bike, some bench press and then crunches on the fit ball and then 10 minutes of planks.
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No running for me tonight, a quick session of 6x400m reps with 200m floats for the kids and then a quick exit for me so I could drive back into the city, but this time to the MCG.
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No running for me tonight, a quick session of 6x400m reps with 200m floats for the kids and then a quick exit for me so I could drive back into the city, but this time to the MCG.
The pic above was taken from my seat, row H right on the line in the members, good seat but SO COLD tonight. Well Tim Cahill, 2 goals............as Connor says, "superstar......."
Tuesday, 16 June 2009
Yep diagnosed; the common cold
Off to work today, but no gym set. At my desk by 7am and I knew I wasn't going to be here all day as I knew I was not overly healthy, throat, stuffy head etc.
Doctor's appt at 12:50pm, no temp and a quick listen to my symptoms and chest etc and a sticky in my throat, common cold is confirmed. Keep the water up, rest a bit and keep using the Codral Cold & Flu tabs.
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Tonight at Wyndham Park, 15 minute easy running around the park and then strides and drills on Chrinside Oval, finally with my jacket on I started to sweat. Once back at WP, I set out a course throughout the hills and trails that took 2 min for the faster kids, I jogged the course when placing my cones and then the first lap to set the pace and reinforce the course, with 16 kids at training there was a big line following.
All up with w/up, c/d and a few reps, 7km for me.
Doctor's appt at 12:50pm, no temp and a quick listen to my symptoms and chest etc and a sticky in my throat, common cold is confirmed. Keep the water up, rest a bit and keep using the Codral Cold & Flu tabs.
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Tonight at Wyndham Park, 15 minute easy running around the park and then strides and drills on Chrinside Oval, finally with my jacket on I started to sweat. Once back at WP, I set out a course throughout the hills and trails that took 2 min for the faster kids, I jogged the course when placing my cones and then the first lap to set the pace and reinforce the course, with 16 kids at training there was a big line following.
All up with w/up, c/d and a few reps, 7km for me.
Sunday, 14 June 2009
A cold is on the way...
Sat night I knew I was starting to feel a tad below par, tickle in the throat and sneezing and a runny nose, but not enough to stop me, but I'm smart enough to know I need to ease up a tad.
This morning's run at the You Yangs, I organised with one of the mum's to pick kids up along the route, this would allow me to get a few hills into the legs of even the younger ones and not have to worry about getting them back to the start. I had three girls with me starting on GCD and Jo, Claire & Elyse started on Greyhound and they would cross over on a trail (approx 400m longer). Eventually that group with Loren caught up along Branding Yard Rd just before jumping onto Branding Yard trail which goes up a steep hill to Turntable, my first drop off point (for 2).
A quick re-group and then along Rockwell, which has a lot of rolling hills, very little flat. After approx 15 minutes we hit GCD again where I dropped Courtney off with her mum who was waiting. Then up a VERY steep hill for 100m and then onto a MTB track which followed a goat track, rocks, steps, rolling hills for 1-1.5km. I was enjoying running with Elyse, Claire & Jo, but it was becoming very obvious that Jo was struggling BIG time, thankfully Courtney's mum hadn't passed us and I was able to get Jo into the car and taken back, myself & the 2 girls continued on.
The next part of the course was a snaking dirt trail through the bush up to the car park at the entrance to the Stockyards (MTB area). I must admit this is a really nice course, very enjoyable, nice views, nice hills, nice variety etc. 73 minutes today, the longest run for the two 13 year old girls.
Once home Jo was out of it most of the day and I sniffled alot and coughed a fair bit.
This morning's run at the You Yangs, I organised with one of the mum's to pick kids up along the route, this would allow me to get a few hills into the legs of even the younger ones and not have to worry about getting them back to the start. I had three girls with me starting on GCD and Jo, Claire & Elyse started on Greyhound and they would cross over on a trail (approx 400m longer). Eventually that group with Loren caught up along Branding Yard Rd just before jumping onto Branding Yard trail which goes up a steep hill to Turntable, my first drop off point (for 2).
A quick re-group and then along Rockwell, which has a lot of rolling hills, very little flat. After approx 15 minutes we hit GCD again where I dropped Courtney off with her mum who was waiting. Then up a VERY steep hill for 100m and then onto a MTB track which followed a goat track, rocks, steps, rolling hills for 1-1.5km. I was enjoying running with Elyse, Claire & Jo, but it was becoming very obvious that Jo was struggling BIG time, thankfully Courtney's mum hadn't passed us and I was able to get Jo into the car and taken back, myself & the 2 girls continued on.
The next part of the course was a snaking dirt trail through the bush up to the car park at the entrance to the Stockyards (MTB area). I must admit this is a really nice course, very enjoyable, nice views, nice hills, nice variety etc. 73 minutes today, the longest run for the two 13 year old girls.
Once home Jo was out of it most of the day and I sniffled alot and coughed a fair bit.
Saturday, 13 June 2009
Brisbane Ranges
Early this morning I jogged just over 2km with 6 U13 & U14 kids this morning chatting about today's WLAC race and also using the group for some peer group pressure with Harley, for some reason he had decided he wasn't good enough to compete in the VLAA State titles on 24 Jul...I got my way!
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A cold day in Melbourne today, at 1pm when I picked Blair up it was 9 degrees and we were off to the Brisbane Ranges, which historically have been a cold & wet training location in previous years.
The Vic Park web site:
Little more than an hour's drive from Melbourne takes you to the state's richest wildflower habitat. Set in a low range of mountains dissected by rocky gullies, the unusual geology of Brisbane Ranges National Park has preserved plants that have long since vanished from the region, together with a correspondingly diverse bird population and the greatest density of koalas in Victoria.
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A cold day in Melbourne today, at 1pm when I picked Blair up it was 9 degrees and we were off to the Brisbane Ranges, which historically have been a cold & wet training location in previous years.
The Vic Park web site:
Little more than an hour's drive from Melbourne takes you to the state's richest wildflower habitat. Set in a low range of mountains dissected by rocky gullies, the unusual geology of Brisbane Ranges National Park has preserved plants that have long since vanished from the region, together with a correspondingly diverse bird population and the greatest density of koalas in Victoria.
Eventually we are ready to start just after 2pm, running from the Boar Gully Picnic Ground along Camp Track which takes us out of a Gully.
A group of 12 of varying abilities etc, four of the guys who were running 2 hours had already left whilst we were organising the teenager girls (for those with girls will understand what I mean)...
After 10 minutes half of the group were planning on a run with 2x5 min tempo sets, whilst myself and a few others were just after a 50-65 minute run. An enjoyable run, lots of general chit chat with young ladies (Bec & Loren) from other coaching groups and myself & young Claire having a very social time whilst getting some time on our legs over dirt trails with some hills thrown in for good measure.
Once back at the Picnic Ground (50 minutes) with Claire, I made a call that I was going out for another 15 minutes on a different trail, Blair (17) came for the stroll. Like every time I have been to Brisbane Ranges I have seen a koala or 2, today was no different; in the dying minutes of my extra run I saw 2 little koalas up high. No rain today, just a few light drops, but very cold, so the social BBQ on the open plate was short for myself and my car load.
The photo's are from my Club's web site, I just thought my Blog needed some colour.... :-)
Friday, 12 June 2009
Pilates in the morning
In the gym with Tania who I like to torture in the mornings, today I decided a pilates session was the 'call' for today. Whilst I have no pilates quals I have done loads of Pilate mat classes, so I used that experience to take Tania through 50 minutes of pilates pain.
A typical warm up of roll downs and sidewards stretching and lower back, concentrating on core & breathing, then onto legs. The names escape me but we did two leg & stability exercises and then a step away from pilates and some lunges were introduced. Then working on getting the spine working with the core and then some pilates tri push ups and then some purely ab core work.
Planks, one of my favourites and we worked them today, 60 sec front, 15 sec break, then 60 sec front, 15 sec break, 45 sec front, 15 sec break & 45 sec front. 30 sec break, then 30 sec oblique turn over with NO touching, 30 sec other side and then 60 sec front...ouch, 30 sec break and then 30 sec oblique each side and 60 sec front, I just managed the last 60 sec, JUST.
A typical warm up of roll downs and sidewards stretching and lower back, concentrating on core & breathing, then onto legs. The names escape me but we did two leg & stability exercises and then a step away from pilates and some lunges were introduced. Then working on getting the spine working with the core and then some pilates tri push ups and then some purely ab core work.
Planks, one of my favourites and we worked them today, 60 sec front, 15 sec break, then 60 sec front, 15 sec break, 45 sec front, 15 sec break & 45 sec front. 30 sec break, then 30 sec oblique turn over with NO touching, 30 sec other side and then 60 sec front...ouch, 30 sec break and then 30 sec oblique each side and 60 sec front, I just managed the last 60 sec, JUST.
Thursday, 11 June 2009
400m reps again
In the gym, 10k on the bike, then upright rowing & oblique lifts, shoulder press & crunches on the fit ball, butterfly & incline sit ups, bicep curls & crunches on the ball again, lunges & incline sit ups and then finish off with side leg raises mixed in with crunches.
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The track set for my group, JoANNE & myself was the same as last week, 10x400m in 96 sec with a 200m float. I sat on the outside of lane 1, sometimes in lane 2 hitting 94/95 with 2 x96 sec reps, a nice solid set, including a 3 lap w/up, 4x100m strides and 2 easy laps to c/down.
Reps (200m shuffles)
93.8 (86)
95.1 (84)
96.4 (87)
95.8 (84)
94.7 (2m 20s) - a standing break, long by 20 sec
94.2 (94) (50m walk, 150m shuffle)
96.8 (95)
95.2 (102) - a quick chat with my 8x rep runners
95.7 (96)
94.07
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The track set for my group, JoANNE & myself was the same as last week, 10x400m in 96 sec with a 200m float. I sat on the outside of lane 1, sometimes in lane 2 hitting 94/95 with 2 x96 sec reps, a nice solid set, including a 3 lap w/up, 4x100m strides and 2 easy laps to c/down.
Reps (200m shuffles)
93.8 (86)
95.1 (84)
96.4 (87)
95.8 (84)
94.7 (2m 20s) - a standing break, long by 20 sec
94.2 (94) (50m walk, 150m shuffle)
96.8 (95)
95.2 (102) - a quick chat with my 8x rep runners
95.7 (96)
94.07
Wednesday, 10 June 2009
Western Zone XC Champs @ Brimbank
It poured over night and all morning and it was cold this morning. I took today off using my annual leave so I could support 9 kids from my Squad, on arrival at Brimbank at 9:20am it was 7 degrees with light drizzle, hmmm fun fun fun.
Five Zones competed today in seperate races, which each Zone having 6 races (10 years, 11 years & 12/13 years as at 31 Dec), the first 4 qualify for the Vic State Primary School XC Champs to be held on 24 Jul at Bundoora. My niece has already qualified via the Shepparton Regions, so I have booked a coffee with my youngest sister, Rebecca.
Cold, wet and muddy is the only way to describe today, muddy & wet, have I already mentioned how wet & muddy it was??? As well as warming up my squad I also helped with the Werribee District PS, always good to help out the schools and advertise who I am etc. The first race was the 10 year old girls, 4 runners from my group, Lexie the favourite, last year she finished 2nd in this race and this year she is 10 so she was hear to show her dominance which she did by winning by more than 100m and comfortable is the only way to describe her race. Chantelle run it exactly the way I asked, easy first 500m and then work through the pack, which she did and finished 4th and Demi (this age group next year) finished 10th after falling on the start line and Victoria (recovering from the flu) finished 11th which was great as she is not a XC runner but a very good 400m runner. A great result and a nice way to start the day with 2 qualifiers.
The very next race had Thomas who run a great strong race finishing 2nd, following the VLAA 800m silver medalist. (3 qualifiers) A break, more rain and OMG it was getting colder! Then the 11 year old girls with Chelsea (recovering from influenza), Teagan and Courtney. This race was always going to be dominated from the Werribee LAC kids we had the talent here and the first 8 kids all compete at WLAC. Courtney ran a blinder from the front and never allowed anyone else into the race, the fast pace at the start killed Teagan (12th) and sadly Chelsea who I expected to finish in the first 3 couldn't sustain her race pace after 8 days of suffering a nasty hit of the flu and was still suffering, but between mum & dad and my athlete & coach we decided to give it a go, she finished 6th but outside of the qualifiers.
The final race for me was Scottie in the older boys race, a very strong sprinter who I have improved his endurance greatly, winter for him is footy (VC of his team) and when he can he trains with me and today he finished 9th, 6 spots higher than previous years.
A very satisfying day, with four kids qualifying for the State Primary Champs.
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Training tonight had low attendance, just a group of Year 7 kids, faster 400m reps which I did with them in the bloody rain! 4 laps to w/up, 4x100m strides, 5x400m in lane 3 in 90 sec and then 2 lap cool down. It rained for probably 80% of the night.
Five Zones competed today in seperate races, which each Zone having 6 races (10 years, 11 years & 12/13 years as at 31 Dec), the first 4 qualify for the Vic State Primary School XC Champs to be held on 24 Jul at Bundoora. My niece has already qualified via the Shepparton Regions, so I have booked a coffee with my youngest sister, Rebecca.
Cold, wet and muddy is the only way to describe today, muddy & wet, have I already mentioned how wet & muddy it was??? As well as warming up my squad I also helped with the Werribee District PS, always good to help out the schools and advertise who I am etc. The first race was the 10 year old girls, 4 runners from my group, Lexie the favourite, last year she finished 2nd in this race and this year she is 10 so she was hear to show her dominance which she did by winning by more than 100m and comfortable is the only way to describe her race. Chantelle run it exactly the way I asked, easy first 500m and then work through the pack, which she did and finished 4th and Demi (this age group next year) finished 10th after falling on the start line and Victoria (recovering from the flu) finished 11th which was great as she is not a XC runner but a very good 400m runner. A great result and a nice way to start the day with 2 qualifiers.
The very next race had Thomas who run a great strong race finishing 2nd, following the VLAA 800m silver medalist. (3 qualifiers) A break, more rain and OMG it was getting colder! Then the 11 year old girls with Chelsea (recovering from influenza), Teagan and Courtney. This race was always going to be dominated from the Werribee LAC kids we had the talent here and the first 8 kids all compete at WLAC. Courtney ran a blinder from the front and never allowed anyone else into the race, the fast pace at the start killed Teagan (12th) and sadly Chelsea who I expected to finish in the first 3 couldn't sustain her race pace after 8 days of suffering a nasty hit of the flu and was still suffering, but between mum & dad and my athlete & coach we decided to give it a go, she finished 6th but outside of the qualifiers.
The final race for me was Scottie in the older boys race, a very strong sprinter who I have improved his endurance greatly, winter for him is footy (VC of his team) and when he can he trains with me and today he finished 9th, 6 spots higher than previous years.
A very satisfying day, with four kids qualifying for the State Primary Champs.
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Training tonight had low attendance, just a group of Year 7 kids, faster 400m reps which I did with them in the bloody rain! 4 laps to w/up, 4x100m strides, 5x400m in lane 3 in 90 sec and then 2 lap cool down. It rained for probably 80% of the night.
Tuesday, 9 June 2009
Another cold wet day in Melbourne
I know we need the rain, here in Melbourne we need it a lot, the reservoirs are very low, still below 30% nothing like our norther states of Aust, but I still would prefer that all rain falls whilst I am asleep!!!
Wet & cold this afternoon, even hail in parts of Melbourne this arvo. I was only expecting 5 at Ballan Holden tonight, myself & Jo and then Harley (14), Claire (very nearly 13) and Elyse (13), but all 3 kids had school sporting commitments and they were all very cold & wet from playing in the hail, so I told them all via mobs that they should enjoy a hot shower and a night off!
So, I thought this meant I could stay home and enjoy a quiet one at home, but Jo reminded me that we could still manage a run....hmm I know she is right but... whilst getting ready it starts pouring rain, for goodness sakes. Thankfully with some time wasting I manage to walk outside at the right time, its cold but NO rain. SKIN tights and short sleeve top under my running T and with a hat I was comfy to run. 45 minutes was the plan with Jo, along the creek pathways we went, after 8 minutes or so we picked up the pace for 2 min at a fast tempo pace.
Back home after 46 minutes of running, with 6x2 minutes of faster efforts, a nice solid set.
My youngest sisters b.day today, 35 and I even managed to remember to ring her today, I am improving with age... :)
Vic Primary Zone XC Champs tmrw, first 4 qual for States, sadly due to the real influenza issues a few who should make it through have to miss the day. :-( Running tmrw: Lexie, Chantelle, Demi, Thomas, Courtney, Chelsea, Tegan, Victoria, Scottie
Wet & cold this afternoon, even hail in parts of Melbourne this arvo. I was only expecting 5 at Ballan Holden tonight, myself & Jo and then Harley (14), Claire (very nearly 13) and Elyse (13), but all 3 kids had school sporting commitments and they were all very cold & wet from playing in the hail, so I told them all via mobs that they should enjoy a hot shower and a night off!
So, I thought this meant I could stay home and enjoy a quiet one at home, but Jo reminded me that we could still manage a run....hmm I know she is right but... whilst getting ready it starts pouring rain, for goodness sakes. Thankfully with some time wasting I manage to walk outside at the right time, its cold but NO rain. SKIN tights and short sleeve top under my running T and with a hat I was comfy to run. 45 minutes was the plan with Jo, along the creek pathways we went, after 8 minutes or so we picked up the pace for 2 min at a fast tempo pace.
Back home after 46 minutes of running, with 6x2 minutes of faster efforts, a nice solid set.
My youngest sisters b.day today, 35 and I even managed to remember to ring her today, I am improving with age... :)
Vic Primary Zone XC Champs tmrw, first 4 qual for States, sadly due to the real influenza issues a few who should make it through have to miss the day. :-( Running tmrw: Lexie, Chantelle, Demi, Thomas, Courtney, Chelsea, Tegan, Victoria, Scottie
Monday, 8 June 2009
Queens B.Day Public Holiday
I drop the boys home at 4pm and then made my way to Wyndham Park, cold & wet (which is Melb at the moment), I jogged for 15 minutes before grabbing the kids in the car park and then took them off for a 6 min jog around the park so any late comers could be picked up on our passing at the starting point.
We then ran along the river and through some local streets before making our way to the river again and then over to Chrinside Oval (home of the VFL Werribee Tigers), once on the oval we enjoyed 6 lots of strides on the wing and a few laps on the boundary before making our way back to the Wyndham Park.
All up just short of 7km for me and then watching drills & strides on a tan style path and then 5 minutes of stretching.
We then ran along the river and through some local streets before making our way to the river again and then over to Chrinside Oval (home of the VFL Werribee Tigers), once on the oval we enjoyed 6 lots of strides on the wing and a few laps on the boundary before making our way back to the Wyndham Park.
All up just short of 7km for me and then watching drills & strides on a tan style path and then 5 minutes of stretching.
Sunday, 7 June 2009
You Yangs MTB area
This weekend my boys stayed over but I wanted hills to be a part of my program for Elyse, Claire, Bailey, Jo & myself, I would have like a couple of others too, but they were away or the trip may have been too much, so I took the safe option with them.
I asked Claire & Elyse's mums if they could entertain my three boys whilst I took the girls for a trip on a part of the park that they had never been too. So I organised a picnic breaky for my boys which they thought was a cool idea. So from Toynes Rd Burkie's group went one way, a few others went a slightly different way and my group went the hard way.
The run is great, but the first 2km are a bit tough and if I could we should have jogged an easy 2k prior but the distance & toughness was already an issue. From Toynes we ran anti clockwise and made our way into the Stockyards, which goes via the Vic MTB course and up into the area where Ned Kelly with Heath Ledger was filmed etc, some of the trails are very testing.
According to Jo's Garmin the course was just over 8.6km in 55 minutes, how slow is that, don't get me wrong, Bailey & Aliesha struggled so we where having to wait a few times or they would still be lost in some random area of the park.
I would like to do a few more hills next week, but I'll have all of my youngsters back, so it may be a logistical nightmare, but I may try...the benefit may be worth it all. But not the same course.
I asked Claire & Elyse's mums if they could entertain my three boys whilst I took the girls for a trip on a part of the park that they had never been too. So I organised a picnic breaky for my boys which they thought was a cool idea. So from Toynes Rd Burkie's group went one way, a few others went a slightly different way and my group went the hard way.
The run is great, but the first 2km are a bit tough and if I could we should have jogged an easy 2k prior but the distance & toughness was already an issue. From Toynes we ran anti clockwise and made our way into the Stockyards, which goes via the Vic MTB course and up into the area where Ned Kelly with Heath Ledger was filmed etc, some of the trails are very testing.
According to Jo's Garmin the course was just over 8.6km in 55 minutes, how slow is that, don't get me wrong, Bailey & Aliesha struggled so we where having to wait a few times or they would still be lost in some random area of the park.
I would like to do a few more hills next week, but I'll have all of my youngsters back, so it may be a logistical nightmare, but I may try...the benefit may be worth it all. But not the same course.
Friday, 5 June 2009
Finally....
Prior to my gym set I decided to run a lap of the Tan and after a quick check of my training log I have finally run a 1000km for 2009, a lot early than last year (mid August).
A lap of the Tan in 18 minutes something and then into the gym for a 40 minute session of all round stuff and YES I did a plank or two and my entire body was SHAKING!
A lap of the Tan in 18 minutes something and then into the gym for a 40 minute session of all round stuff and YES I did a plank or two and my entire body was SHAKING!
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