Saturday 31 December 2005
2005 Summary
2005 Monthly Totals:
Jan - 322
Feb - 233
Mar - 253
Apr - 265
May - 307
Jun - 285
Jul - 290
Aug - 210
Sep - 236
Oct - 280
Nov - 262
Dec - 261
Total = 3196km
2005 Personal Best Times
400m 1:01.00, Dec 05
800m 2:19.22, Oct 05
1500m 4:47.07, Dec 05
3000m 10:52.59, Nov 05
The Tan 14:42, Oct 05
5000m 18:52, Oct 05
10km 40:32, May 05
21.1km 1h 29m 46s, Sep 05
All of the X-C races were PBs too, but courses change and conditions vary greatly.
2005 Racing Highlights
My time & effort in the AV 10km State Champs at Sandown in May, where I hoped to break my PB of mid 43 minutes and run near 41 minutes, I ran 40:30 and I had so many people congratulate me from so many clubs, it was an excellent feeling of support & friendship.
The Victorian Cross Country Champs at Bundoora (12km), I ran a 'massive' PB but the time was not the highlight. For the first time ever I ran this particular course with confidence & aggression and was able to run my last lap faster than the first 2 and I beat a lot of others who I had never beaten before.
The first 1500m race for this season, I hoped to break 5 minutes for the first time, last year I ran 5:02-03 8 times without ever breaking the 'magical' 5 minute barrier, prior to the race I knew I was faster & fitter but I never expected to run as well as I did; I ran 4:49. To say I was happy is an understatement!
31 Dec 2005, New Year's Eve
23km today & 82km for the week so far
The last day of a great running year...and this would be one of the more memorable runs, so very appropriate it was the final run for the year (unless you count me running to the bar later on :-) ).
Whilst my post is a few days late, due to returning back from Canberra, this will be my second last post regarding my 2005 running year, my final post will be a summary of a good year!
Ewen (wombatface - CR) had invited me to meet a group of people for a bush run on Saturday morning starting at Molonglo Reach car park at 7am and move into Mt Majura & Ainslie and I am very happy I did, because this run was one of my highlights for the year. I arrived at 6:50ish and was introduced to everyone, but of course I don't remember all of the names, the guy leading (organising) the group was Steve Appleby (two fruits - CR), an Ultra Nut, so I discovered, he thinks running 10km is short! As I knew it was going to be hot and I would end up very wet in sweat, therefore have rubbing issues I decided no top would be a great way of getting some rays and not having 'nipple' issues.
We started at a very nice and easy pace and I remained near the front of the pack, getting to know Steve, Ewen & a lady (name gone) a little better. The pace was comfortable, but I knew that some BIG hills were still to come so I was very happy with this. The run was dirt trails, grass trails & rocky trails. Both Steve & Ewen had Garmin's so I was always aware of our pace and elevation (I think I may be hooked and this could be a present to Stu in the coming months...). I got shown many of the tracks and even ran on some of the National Mountain Championship course, I am sure I would not be able to complete one lap of the course without walking, some of those hills were very very steep!!! On arrival at the top of Mt Majura I was told we were 904m above sea level, I knew I wasn't in the flats of Hoppers.... The first km of the run down was probably harder than going up, the glutes were tested.
We made our way down via a zig zag course, the entire run was very enjoyable, good company running and chatting with Steve and hearing some of his ultra stories on track and on 6Ft, but I am still not interested, no matter how inspiring the stories may be... By the end of the run I knew it was warming up quite considerably (today got up to 39 degrees), according to my car it was 32 degrees at 9:45am, quite warm.
According to the GPS units I ran 22.6km today, but not like a typical half marathon distance. A couple of days later I feel ok, but the legs are telling me they did a bit of work, with the quads particularly saying hi, but overall not too bad.
Good bye 2005.
The last day of a great running year...and this would be one of the more memorable runs, so very appropriate it was the final run for the year (unless you count me running to the bar later on :-) ).
Whilst my post is a few days late, due to returning back from Canberra, this will be my second last post regarding my 2005 running year, my final post will be a summary of a good year!
Ewen (wombatface - CR) had invited me to meet a group of people for a bush run on Saturday morning starting at Molonglo Reach car park at 7am and move into Mt Majura & Ainslie and I am very happy I did, because this run was one of my highlights for the year. I arrived at 6:50ish and was introduced to everyone, but of course I don't remember all of the names, the guy leading (organising) the group was Steve Appleby (two fruits - CR), an Ultra Nut, so I discovered, he thinks running 10km is short! As I knew it was going to be hot and I would end up very wet in sweat, therefore have rubbing issues I decided no top would be a great way of getting some rays and not having 'nipple' issues.
We started at a very nice and easy pace and I remained near the front of the pack, getting to know Steve, Ewen & a lady (name gone) a little better. The pace was comfortable, but I knew that some BIG hills were still to come so I was very happy with this. The run was dirt trails, grass trails & rocky trails. Both Steve & Ewen had Garmin's so I was always aware of our pace and elevation (I think I may be hooked and this could be a present to Stu in the coming months...). I got shown many of the tracks and even ran on some of the National Mountain Championship course, I am sure I would not be able to complete one lap of the course without walking, some of those hills were very very steep!!! On arrival at the top of Mt Majura I was told we were 904m above sea level, I knew I wasn't in the flats of Hoppers.... The first km of the run down was probably harder than going up, the glutes were tested.
We made our way down via a zig zag course, the entire run was very enjoyable, good company running and chatting with Steve and hearing some of his ultra stories on track and on 6Ft, but I am still not interested, no matter how inspiring the stories may be... By the end of the run I knew it was warming up quite considerably (today got up to 39 degrees), according to my car it was 32 degrees at 9:45am, quite warm.
According to the GPS units I ran 22.6km today, but not like a typical half marathon distance. A couple of days later I feel ok, but the legs are telling me they did a bit of work, with the quads particularly saying hi, but overall not too bad.
Good bye 2005.
Friday 30 December 2005
Fri 30 Dec 05, road run
13km today & 59km for the week so far
Out the door just past 7am and it was warm already, I think I heard on the local radio that the coolest it was overnight was 26 degrees....
Today I was by myself and made my way towards the home of the Summernats and followed the road for 30 minutes ending on the Federal Hwy for 5 minutes, then walking for 1 minute and then turning and trying to get home under 30 minutes, which I did, even though a few rolling hills on the way home did make it a little harder than I expected.
I later measured the run, 12.9km. Satisifed. Today is expected 37 degrees, so I will be attempting to find air conditioning this arvo and hope it is not to uncomforable tonight.
I am hoping to find Ewen tomorrow morning at 7am, he is meeting some potential 6Ft runners and he tells me we will end up on Mt Ainslie which should be very enjoyable, the shortest run is 14k, so I will see firstly if I can find them and secondly I will wait to see how many hills are involved before deciding how far I run. Just run as far as I am comfortable.
Out the door just past 7am and it was warm already, I think I heard on the local radio that the coolest it was overnight was 26 degrees....
Today I was by myself and made my way towards the home of the Summernats and followed the road for 30 minutes ending on the Federal Hwy for 5 minutes, then walking for 1 minute and then turning and trying to get home under 30 minutes, which I did, even though a few rolling hills on the way home did make it a little harder than I expected.
I later measured the run, 12.9km. Satisifed. Today is expected 37 degrees, so I will be attempting to find air conditioning this arvo and hope it is not to uncomforable tonight.
I am hoping to find Ewen tomorrow morning at 7am, he is meeting some potential 6Ft runners and he tells me we will end up on Mt Ainslie which should be very enjoyable, the shortest run is 14k, so I will see firstly if I can find them and secondly I will wait to see how many hills are involved before deciding how far I run. Just run as far as I am comfortable.
Thu 29 Dec, another scorcher, morning road run
12km today & 46km for the week so far
Another scorcher today so Gem and I where out the door just after 8am, she wanted to do her 5k course, a nice pace, probably around 5 min to 5.10 pace, we got to the turn around point and she suggested I should move on, I told her I would stay for another km or so to encourage and chat with her (which later on she told me she was happy I did because she really wanted to walk). With 500m to go Gem pick up the pace and worked home so I sat beside her encouraging and then I continued on into the 'town centre' and had a look at the shops whilst sitting about 4:40 pace. Again very warm and for the final 7k I ran topless, working on tan and dripping with sweat everywhere!
The final 2k is up a slight hill which I really picked up the pace to my 5k race pace then I turned up a little street because it had a 200m steep hill and went up and down that a few times to get the legs screaming a bit and then an easy 500m back to Gem's place, dripping, a lot!
Today I went 'wake boarding' and had a ball on the 'doughnut' behind a boat with a very BIG V8 and a driver who had all intent on getting me some 'G force', which was great, screaming behind the boat and doing some cart wheels flying through the air and crashing into the 'hard' water a few times. I ended up with arms that feel like they have done a BIG arms session in the gym and a couple of very hard slaps on the back of my calves. A great time was had at a lake near Yass!
9km today & 55km for the week so far
Another scorcher today so Gem and I where out the door just after 8am, she wanted to do her 5k course, a nice pace, probably around 5 min to 5.10 pace, we got to the turn around point and she suggested I should move on, I told her I would stay for another km or so to encourage and chat with her (which later on she told me she was happy I did because she really wanted to walk). With 500m to go Gem pick up the pace and worked home so I sat beside her encouraging and then I continued on into the 'town centre' and had a look at the shops whilst sitting about 4:40 pace. Again very warm and for the final 7k I ran topless, working on tan and dripping with sweat everywhere!
The final 2k is up a slight hill which I really picked up the pace to my 5k race pace then I turned up a little street because it had a 200m steep hill and went up and down that a few times to get the legs screaming a bit and then an easy 500m back to Gem's place, dripping, a lot!
Today I went 'wake boarding' and had a ball on the 'doughnut' behind a boat with a very BIG V8 and a driver who had all intent on getting me some 'G force', which was great, screaming behind the boat and doing some cart wheels flying through the air and crashing into the 'hard' water a few times. I ended up with arms that feel like they have done a BIG arms session in the gym and a couple of very hard slaps on the back of my calves. A great time was had at a lake near Yass!
9km today & 55km for the week so far
Wed 28 Dec, a road run around Gungahlin (sp)
12km today & 46km for the week so far
Another scorcher today so Gem and I where out the door just after 8am, she wanted to do her 5k course, a nice pace, probably around 5 min to 5.10 pace, we got to the turn around point and she suggested I should move on, I told her I would stay for another km or so to encourage and chat with her (which later on she told me she was happy I did because she really wanted to walk). With 500m to go Gem pick up the pace and worked home so I sat beside her encouraging and then I continued on into the 'town centre' and had a look at the shops whilst sitting about 4:40 pace. Again very warm and for the final 7k I ran topless, working on tan and dripping with sweat everywhere!
The final 2k is up a slight hill which I really picked up the pace to my 5k race pace then I turned up a little street because it had a 200m steep hill and went up and down that a few times to get the legs screaming a bit and then an easy 500m back to Gem's place, dripping, a lot!
Another scorcher today so Gem and I where out the door just after 8am, she wanted to do her 5k course, a nice pace, probably around 5 min to 5.10 pace, we got to the turn around point and she suggested I should move on, I told her I would stay for another km or so to encourage and chat with her (which later on she told me she was happy I did because she really wanted to walk). With 500m to go Gem pick up the pace and worked home so I sat beside her encouraging and then I continued on into the 'town centre' and had a look at the shops whilst sitting about 4:40 pace. Again very warm and for the final 7k I ran topless, working on tan and dripping with sweat everywhere!
The final 2k is up a slight hill which I really picked up the pace to my 5k race pace then I turned up a little street because it had a 200m steep hill and went up and down that a few times to get the legs screaming a bit and then an easy 500m back to Gem's place, dripping, a lot!
Tue 27 Nov, a double day
14km today & 34km for the week so far
Today was expected to be 36 degrees and today I wanted to run twice, easy morning & a track session with Ewen (CR) in the evening at Calwell. So Gemma (my friend where I am staying) & I were out the door just after 7am. She thinks the course we ran is about 7k, but I would be thinking more 6.5k or less, but a few k's in the legs was my goal and just to chat with Gem, she concentrated on puffing along... :-)
I hopped in my car at 4pm to make my way over to Calwell, according to my car's temp it was 35 degrees and I'm off for a track session (rolleyes). Found the track and met up with Ewen & Jim and a couple of others. Ewen skipped the session but we went for a warm up together, about 1.5-2k from memory and a young one joined us who I eventually did half a track session with. The coach (Mike) had his young charge completing 500, 300, 200 @ 18 sec per 100 with 2 min recov and then 4 minute between the second set. A grass track with big lane markings which meant no setting on the lane, so I sat in the middle of lane 2 which made the session a little harder. It was very hot but no wind and I noticed too it was very dry... I wasn't wearing my watch, but I think we were getting most of the splits but the start of the second set my training partner was having breathing probs and withdrew at the 150m mark, I slowed and stopped (in hindsight I should have continued). I realised that she was out for awhile so I made my way back to the start and did the set again. Second time around for the 500 I found it hard to sit on pace so I stopped at the 400, but had the normal recov and got back into it. Finished with a 2.5-3k cool down with Ewen.
Afterwards, I went back to Ewen's for a shower and then off to dinner with Ewen & Jim at the Vikings Club. Thanks heaps guys and I hope to catch up with Ewen again on Sat morning for a run up Mt Ainslie.
Today was expected to be 36 degrees and today I wanted to run twice, easy morning & a track session with Ewen (CR) in the evening at Calwell. So Gemma (my friend where I am staying) & I were out the door just after 7am. She thinks the course we ran is about 7k, but I would be thinking more 6.5k or less, but a few k's in the legs was my goal and just to chat with Gem, she concentrated on puffing along... :-)
I hopped in my car at 4pm to make my way over to Calwell, according to my car's temp it was 35 degrees and I'm off for a track session (rolleyes). Found the track and met up with Ewen & Jim and a couple of others. Ewen skipped the session but we went for a warm up together, about 1.5-2k from memory and a young one joined us who I eventually did half a track session with. The coach (Mike) had his young charge completing 500, 300, 200 @ 18 sec per 100 with 2 min recov and then 4 minute between the second set. A grass track with big lane markings which meant no setting on the lane, so I sat in the middle of lane 2 which made the session a little harder. It was very hot but no wind and I noticed too it was very dry... I wasn't wearing my watch, but I think we were getting most of the splits but the start of the second set my training partner was having breathing probs and withdrew at the 150m mark, I slowed and stopped (in hindsight I should have continued). I realised that she was out for awhile so I made my way back to the start and did the set again. Second time around for the 500 I found it hard to sit on pace so I stopped at the 400, but had the normal recov and got back into it. Finished with a 2.5-3k cool down with Ewen.
Afterwards, I went back to Ewen's for a shower and then off to dinner with Ewen & Jim at the Vikings Club. Thanks heaps guys and I hope to catch up with Ewen again on Sat morning for a run up Mt Ainslie.
Boxing Day
10km today and 20km for the week so far
Blogging from Canberra.
I left Melbourne (Hoppers) after washing my car at 9:15am to make the trip to Canberra, with a few stops I had an enjoyable drive and arrived at Gungahlin at 4.20pm, so not bad time. 34 degrees, which proved to be the coolest day so far...
After a quick chat myself and friend for an easy 5k, 26 minutes, she was very happy, but exhausted, I went did another lap of the same course in 21:15, so a nice way to shake the legs after a long drive. The weather was hot & dry with no wind.
Blogging from Canberra.
I left Melbourne (Hoppers) after washing my car at 9:15am to make the trip to Canberra, with a few stops I had an enjoyable drive and arrived at Gungahlin at 4.20pm, so not bad time. 34 degrees, which proved to be the coolest day so far...
After a quick chat myself and friend for an easy 5k, 26 minutes, she was very happy, but exhausted, I went did another lap of the same course in 21:15, so a nice way to shake the legs after a long drive. The weather was hot & dry with no wind.
Sunday 25 December 2005
Christmas Day 2005
10km today for the week so far
An easy paced 45-46 minute 10k run on the roads in Hoppers.
For readers of CR & Ausrun, you may have seen a post today from me on CoolRunning regarding my forum usage in 2006, due to some comments in the past month or so and my ever decreasing attitude to others snide remarks, I will be making some changes to my forum usage. At this stage I believe I will not be posting opinions and I will probably still to basic chit chat probably about race reports and thats about it. I will be keeping my blog, but more for myself, as I said a day or 2 ago, I am just too lazy to start another log of my kms and times.
Have a good 2006 everyone.
An easy paced 45-46 minute 10k run on the roads in Hoppers.
For readers of CR & Ausrun, you may have seen a post today from me on CoolRunning regarding my forum usage in 2006, due to some comments in the past month or so and my ever decreasing attitude to others snide remarks, I will be making some changes to my forum usage. At this stage I believe I will not be posting opinions and I will probably still to basic chit chat probably about race reports and thats about it. I will be keeping my blog, but more for myself, as I said a day or 2 ago, I am just too lazy to start another log of my kms and times.
Have a good 2006 everyone.
Saturday 24 December 2005
Christmas Eve
24km today and 70km for the week so far
Spent the day upto lunch with the boys before they needed to go home, finalise the sale of my commodore, hung out at the laundromat (how exciting), finished Christmas shopping and then decided time for nice run.
Well I got ready for my run, I intended to go upto 15k, but I would wait & see... out the door and via Hogans Rd I made my way into Werribee and then along the fwy back into Hoppers, down Morris Rd to Hogan's and back home. On my way up Tarneit I felt very good, so instead of turning left at the cemetary I made my way into Werribee and added a few extra k's. Afterwards I measured by car, 24km..... nice. I was out running for 110 minutes and it felt like just over 75 minutes (no watch, batteries are flat, I must fix that).
I hope everyone has a good Christmas and I will blog my week away in Canberra when I return unless I make my way to a cafe.
Spent the day upto lunch with the boys before they needed to go home, finalise the sale of my commodore, hung out at the laundromat (how exciting), finished Christmas shopping and then decided time for nice run.
Well I got ready for my run, I intended to go upto 15k, but I would wait & see... out the door and via Hogans Rd I made my way into Werribee and then along the fwy back into Hoppers, down Morris Rd to Hogan's and back home. On my way up Tarneit I felt very good, so instead of turning left at the cemetary I made my way into Werribee and added a few extra k's. Afterwards I measured by car, 24km..... nice. I was out running for 110 minutes and it felt like just over 75 minutes (no watch, batteries are flat, I must fix that).
I hope everyone has a good Christmas and I will blog my week away in Canberra when I return unless I make my way to a cafe.
Friday 23 December 2005
Fri 23 Dec, resting yesterday & today
0km yesterday & today and 46km for the week so far
Thursday was end of year drinks with a couple of guys from work, started in Prahan, The Max Hotel, went somewhere else, returned back to the Max, then went to Christmas drinks with Western A's, yes I was slightly tipsy...........
Friday morning I picked up my 2 boys, so no running today, but I organised to have dinner with the 3 boys, Cam came over from his place and we had a ball, just mucking around and stuff.
Stuarts Running Blog
(s20StuMac)
-- Site Summary ---
Visits
Total ........................ 5,535
Average per Day ................. 31
Average Visit Length .......... 1:40
This Week ...................... 215
I will get out for a run on Saturday arvo after Connor & Declan go back to Julie's. I will catch up with the younger ones on Christmas morning and Cam is dropping around in the arvo. See all of you blog readers after New Year, I will do one more entry prior for departing to Canberra for a week or so.
Thursday was end of year drinks with a couple of guys from work, started in Prahan, The Max Hotel, went somewhere else, returned back to the Max, then went to Christmas drinks with Western A's, yes I was slightly tipsy...........
Friday morning I picked up my 2 boys, so no running today, but I organised to have dinner with the 3 boys, Cam came over from his place and we had a ball, just mucking around and stuff.
Stuarts Running Blog
(s20StuMac)
-- Site Summary ---
Visits
Total ........................ 5,535
Average per Day ................. 31
Average Visit Length .......... 1:40
This Week ...................... 215
I will get out for a run on Saturday arvo after Connor & Declan go back to Julie's. I will catch up with the younger ones on Christmas morning and Cam is dropping around in the arvo. See all of you blog readers after New Year, I will do one more entry prior for departing to Canberra for a week or so.
Thursday 22 December 2005
Wed 21 Dec, You Yangs mid week???
14km today and 46km for the week so far
Picture: Compliments of Steve again, this is one of the typical roads on the Great Circle Drive, nice surface to run on!!
I feel fine, no effects from yesterday's training session, but my sleep pattern was very ordinary, I'm sure I was still awake at 3am, even though I was in bed by 11.30ish, I kept hearing noises and my head was going around & around, but still I woke 10 minutes before my alarm at 5:45am....
About 2ish I decided I would leave work around 3ish and go off to the You Yangs or Gellibrand, but it was suggested that the YY are closer & easier to get to... At 1pm it was sunny & 32 degrees, 2:45pm it was pouring and was only 23 degrees with a lighting storm to impress. I left work about 3:40ish and drove home in the rain, got changed, still determined I would run. Drove to the YY in off & on rain, 2k's prior to getting to the park, I moved away from the clouds and was bathed in sunshine???
According to my car outside temp gauge (gotta love new car gadgets) it was 18 degrees but the humidity was quite high, so singlet off (esp if it was going to rain again) and this was the right decision, I was soaked when I finished. The first 20 minutes of the run I daydreamed and tried to clear my head, then the hills hit me and I just concentrated and worked the hills, with the second hill I pushed at 10k pace and really worked & puffed a lot. No effects from the past few days & finished well, 65 minutes for the course.
Tomorrow is my last day at work for 2 weeks, I intend to attend some work drinks & lunch, then make the trip home on the train, attend a club Christmas bbq, so no running tmw, just drinks.............. (well it is Christmas).
I pick my boys up on Friday morning and they will stay with me until Saturday arvo and then on Christmas morning I have been invited to spend a few hours with them, thankfully, Christmas is especially for the kids & family!
Picture: Compliments of Steve again, this is one of the typical roads on the Great Circle Drive, nice surface to run on!!
I feel fine, no effects from yesterday's training session, but my sleep pattern was very ordinary, I'm sure I was still awake at 3am, even though I was in bed by 11.30ish, I kept hearing noises and my head was going around & around, but still I woke 10 minutes before my alarm at 5:45am....
About 2ish I decided I would leave work around 3ish and go off to the You Yangs or Gellibrand, but it was suggested that the YY are closer & easier to get to... At 1pm it was sunny & 32 degrees, 2:45pm it was pouring and was only 23 degrees with a lighting storm to impress. I left work about 3:40ish and drove home in the rain, got changed, still determined I would run. Drove to the YY in off & on rain, 2k's prior to getting to the park, I moved away from the clouds and was bathed in sunshine???
According to my car outside temp gauge (gotta love new car gadgets) it was 18 degrees but the humidity was quite high, so singlet off (esp if it was going to rain again) and this was the right decision, I was soaked when I finished. The first 20 minutes of the run I daydreamed and tried to clear my head, then the hills hit me and I just concentrated and worked the hills, with the second hill I pushed at 10k pace and really worked & puffed a lot. No effects from the past few days & finished well, 65 minutes for the course.
Tomorrow is my last day at work for 2 weeks, I intend to attend some work drinks & lunch, then make the trip home on the train, attend a club Christmas bbq, so no running tmw, just drinks.............. (well it is Christmas).
I pick my boys up on Friday morning and they will stay with me until Saturday arvo and then on Christmas morning I have been invited to spend a few hours with them, thankfully, Christmas is especially for the kids & family!
Tuesday 20 December 2005
Tue 20 Dec, a short track session
5km today and 32km for the week so far
A very warm afternoon, I was very surprised when I left work, I arrived at work just after 7am and it was only 14 degrees or so and I hadn't seen or heard the weather and was very surprised to find it was about 33 degrees and dry.
Arrived at the track about 4:45pm and waited for the gates to be unlocked, got changed and put on a hat and did 6 laps and then some run throughs, already I was quite warm and took off my singlet, which felt better. A few stretches and mentioned to Burkie that I was only here to roll through a session, hadn't been sleeping well, eating well or looking after myself and was stress about stuff. So he suggested a bunch of 200s until I had enough, even it was 4.
I dropped my water at the start finish line and gave myself a big squirt on my face, head & back. I then jogged around to the start of the 200s. Intent was to do the 200 in 33-34 and then roll around to the start and off again.
Splits: 33.1, 33.0, 32.9, 33.2, 32.7, 33.1 & 32.2 = 7
After the last repeat I started to have a lot of trouble breathing and felt very unwell, so I walked off the track and made my way back to my gear, but by the time I got there I continued on to the back of the building and brought up everything in my stomach, wow so much better. Not sure why, probably a few things come to mind, but nothing to be worried about. I went to the toilets and washed my face, mouth and head and started my cool down, again I need to relieve my stomach.
My cool down was a 400m walk and then I made my way home for a shower and a drink of endura to get the electrolytes back into me. Afterwards and now I feel great with no probs, I suspect just one of those things...but I'll take it easy for the next few days and not stress the body. Had a healthy dinner, salmon & salad.
A very warm afternoon, I was very surprised when I left work, I arrived at work just after 7am and it was only 14 degrees or so and I hadn't seen or heard the weather and was very surprised to find it was about 33 degrees and dry.
Arrived at the track about 4:45pm and waited for the gates to be unlocked, got changed and put on a hat and did 6 laps and then some run throughs, already I was quite warm and took off my singlet, which felt better. A few stretches and mentioned to Burkie that I was only here to roll through a session, hadn't been sleeping well, eating well or looking after myself and was stress about stuff. So he suggested a bunch of 200s until I had enough, even it was 4.
I dropped my water at the start finish line and gave myself a big squirt on my face, head & back. I then jogged around to the start of the 200s. Intent was to do the 200 in 33-34 and then roll around to the start and off again.
Splits: 33.1, 33.0, 32.9, 33.2, 32.7, 33.1 & 32.2 = 7
After the last repeat I started to have a lot of trouble breathing and felt very unwell, so I walked off the track and made my way back to my gear, but by the time I got there I continued on to the back of the building and brought up everything in my stomach, wow so much better. Not sure why, probably a few things come to mind, but nothing to be worried about. I went to the toilets and washed my face, mouth and head and started my cool down, again I need to relieve my stomach.
My cool down was a 400m walk and then I made my way home for a shower and a drink of endura to get the electrolytes back into me. Afterwards and now I feel great with no probs, I suspect just one of those things...but I'll take it easy for the next few days and not stress the body. Had a healthy dinner, salmon & salad.
Monday 19 December 2005
Mon 19 Dec 05, a quick local run
6km today and 27km for the week so far
Even though I had today off I wasn't going to run, but about 8.30ish I decided I needed some fresh air and so I went for an easy paced 6k from home, nothing special just to clear the head. It didn't really work but I tried. Planned track session on Tuesday: ???
I have been thinking of dropping my blog for many reasons, but I have discovered that many of my friends silently read and are able to keep up with some of my comings & goings and to be honest I cannot be bothered to start another running log so this seems as good as anything.
Last night I confirmed with a friend in Canberra that I could hang out at her place for a week or so to help clear my head so those Canberra people who are looking for a run with a Victoria drop me a line here on my blog. I will be in Canberra from 26 Dec until 01/02 Jan 06.
Even though I had today off I wasn't going to run, but about 8.30ish I decided I needed some fresh air and so I went for an easy paced 6k from home, nothing special just to clear the head. It didn't really work but I tried. Planned track session on Tuesday: ???
I have been thinking of dropping my blog for many reasons, but I have discovered that many of my friends silently read and are able to keep up with some of my comings & goings and to be honest I cannot be bothered to start another running log so this seems as good as anything.
Last night I confirmed with a friend in Canberra that I could hang out at her place for a week or so to help clear my head so those Canberra people who are looking for a run with a Victoria drop me a line here on my blog. I will be in Canberra from 26 Dec until 01/02 Jan 06.
Sunday 18 December 2005
Sun 18 Dec, north west CRs run in Willi
21km today and for the week so far
Meet a bunch of CRs at the Newport Aths track just before 8am. Roll Call: Left to Right - John, Morley, Hobsons Bay runner, Jo C & Pete, Grasshopper or Steve (depends which photo), Wiseman (yellow six foot t-shirt), Hobsons Bay Runner (ultra marathoner), Stu Mac, Tiger Boy and Also Ran (Stephen from Hoppers). Photo: compliments of Steve (copied from his blog)
We made our way along the foreshore into a headwind which was also swirly, a nice easy pace for the group of 10 or so and we stayed together easily for quite a while, according to those who wear the Garmins, I think I heard we were sitting at 5.10 pace. We stopped for water stops and continued our way thru Altona and into the swamp area passed Altona.
We stopped to turn around at 10.7k in 55 min or so, very easy, I decided I would push home by myself and get the heart rate up, so top off and off I went, the return trip in 45 minutes. Walked around and chatted with a few Western A' U18 girls who were warming up for the Club Team Championships, drank a bottle of endura and had 2 bananas and did minimal stretching.
Chatted with the everyone when they returned and then went to say hi to Sam & Clare on their arrival at the track. Off home, stopped for subway & paper. Will be off to Newport again to watch the Open 4x1500 race at 2pm.
Meet a bunch of CRs at the Newport Aths track just before 8am. Roll Call: Left to Right - John, Morley, Hobsons Bay runner, Jo C & Pete, Grasshopper or Steve (depends which photo), Wiseman (yellow six foot t-shirt), Hobsons Bay Runner (ultra marathoner), Stu Mac, Tiger Boy and Also Ran (Stephen from Hoppers). Photo: compliments of Steve (copied from his blog)
We made our way along the foreshore into a headwind which was also swirly, a nice easy pace for the group of 10 or so and we stayed together easily for quite a while, according to those who wear the Garmins, I think I heard we were sitting at 5.10 pace. We stopped for water stops and continued our way thru Altona and into the swamp area passed Altona.
We stopped to turn around at 10.7k in 55 min or so, very easy, I decided I would push home by myself and get the heart rate up, so top off and off I went, the return trip in 45 minutes. Walked around and chatted with a few Western A' U18 girls who were warming up for the Club Team Championships, drank a bottle of endura and had 2 bananas and did minimal stretching.
Chatted with the everyone when they returned and then went to say hi to Sam & Clare on their arrival at the track. Off home, stopped for subway & paper. Will be off to Newport again to watch the Open 4x1500 race at 2pm.
Saturday 17 December 2005
Sat 17 Dec, a run in Willi
11km today and 39km for the week so far
Another low kms week, but I think the k's will start to rebuild and the consistenty will return, a few low weeks every so often is always good. I meet a few guys from work in the city for drinks in a bar in Collins St (an English tavern), which was good for a change. The last meet for little A's today prior to Christmas, I handed out candy canes and wore reindeer antlers which lit up and play carols...
The AV State Relays were on today, Western A's had many teams, especially juniors, but also a couple of open teams as well. I took one of the open girls who had her car written off yesterday and I stayed and watched Cam's 4x800m (bronze) and then watched the open 4x800 and watched Glenhuntly (with Kris McCarthy) demoralise their opposition, then I got changed and went for a run along the foreshore towards the Westgate bridge and surrounding area. I ran for 25 minutes easy out and then returned and added a lap of the exterior of the aths facility, probably ran 11.5-12km.
A nice run, very windy, ran without my singlet for the majority of the time, not to sunny so not much work on the tan....
Another low kms week, but I think the k's will start to rebuild and the consistenty will return, a few low weeks every so often is always good. I meet a few guys from work in the city for drinks in a bar in Collins St (an English tavern), which was good for a change. The last meet for little A's today prior to Christmas, I handed out candy canes and wore reindeer antlers which lit up and play carols...
The AV State Relays were on today, Western A's had many teams, especially juniors, but also a couple of open teams as well. I took one of the open girls who had her car written off yesterday and I stayed and watched Cam's 4x800m (bronze) and then watched the open 4x800 and watched Glenhuntly (with Kris McCarthy) demoralise their opposition, then I got changed and went for a run along the foreshore towards the Westgate bridge and surrounding area. I ran for 25 minutes easy out and then returned and added a lap of the exterior of the aths facility, probably ran 11.5-12km.
A nice run, very windy, ran without my singlet for the majority of the time, not to sunny so not much work on the tan....
Friday 16 December 2005
Thu 15 Dec, a late track session
7km today and 28km for the week so far
Arrived at the track at 6:15pm, so I would be training by myself, did 5 lap warm up with Narelle whilst she was doing her cool down, then some stretching and 5x60m strides. I got to have a chat with Mark Cornish about his great win in the Vic Milers 800m race over Kris McCarthy, he was very happy and he was especially happy with running a 1 sec PB, low 1:50s WOW WOW.
Tonight I was given the choice of bends & straights (boring) or 6-8x200m @ 36-27 sec, so I choose the 200s but I ended up doing them faster, with a diagonally cross of the track for a recovery (jogging, approx 1 min).
Splits (recover):
33.5 (1:03)
33.9 (1:04)
34.4 (1:01)
34.3 (1:14)
35.01 (1:05)
35.2 (1:17)
35.5 (1:01)
34.8 (walked 200m & then jogged for 3 laps for a cool down)
Found it to be very dry and breathing felt harder than normal, legs felt a little trashed, probably a few hard days in a row (note). I will do an easy 45-60 minutes tonight, hopefully off road too, maybe along the river.
Western A's have a lot of teams in the State relays this weekend, Cam is competing in a weakened U20 4x800m race & the Open 4x1500m. I am the team managfer for the Men's U20 & Open teams, but this will not involve a great deal at all. Last round for Little A's, the U6s and I intend on playing up, and I hope to get a few k's in this weekend as well. Should be making my way to Geelong for the Ron Clarke Classic meet at the John Landy field.
Arrived at the track at 6:15pm, so I would be training by myself, did 5 lap warm up with Narelle whilst she was doing her cool down, then some stretching and 5x60m strides. I got to have a chat with Mark Cornish about his great win in the Vic Milers 800m race over Kris McCarthy, he was very happy and he was especially happy with running a 1 sec PB, low 1:50s WOW WOW.
Tonight I was given the choice of bends & straights (boring) or 6-8x200m @ 36-27 sec, so I choose the 200s but I ended up doing them faster, with a diagonally cross of the track for a recovery (jogging, approx 1 min).
Splits (recover):
33.5 (1:03)
33.9 (1:04)
34.4 (1:01)
34.3 (1:14)
35.01 (1:05)
35.2 (1:17)
35.5 (1:01)
34.8 (walked 200m & then jogged for 3 laps for a cool down)
Found it to be very dry and breathing felt harder than normal, legs felt a little trashed, probably a few hard days in a row (note). I will do an easy 45-60 minutes tonight, hopefully off road too, maybe along the river.
Western A's have a lot of teams in the State relays this weekend, Cam is competing in a weakened U20 4x800m race & the Open 4x1500m. I am the team managfer for the Men's U20 & Open teams, but this will not involve a great deal at all. Last round for Little A's, the U6s and I intend on playing up, and I hope to get a few k's in this weekend as well. Should be making my way to Geelong for the Ron Clarke Classic meet at the John Landy field.
Wednesday 14 December 2005
Wed 14 Dec, the S2F Christmas Run @ Albert Park
12km today and 22km for the week so far
I decided today I would compete in a fun run, mainly to try and run quick, but Albert Park is not the place to generally do this, but...oh well. It wasn't until probably 90 minutes prior to the race I decided I would run the 5k instead of the 10k, for various reasons, a hard track session the night before and knowing there was a wind and the course was tight and Albert Park is not great for fast times at the best of times.
I parked in the Bob Jane car park and went for a warm up along the course running out to the 2k marker and then returned, the course had a few skinny spots and lots of tight turns with a U-turn thrown in for good measure.
I got into the starting pack a little too late and was probably back about 20 deep, way to far back for a fun run, oh well. And I paid for it on take off, with the majority in front of me running 25-30 minute pace. For the first km I was passing people nearly continually, and I passed a few more in the 2km, but was passed by no-one (until later). I forgot my watch today, so I had no idea if I was going to fast or slow, the first 2k + a bit were affected by a head wind, but I was happy it was in the opening part of the race instead of the finish. Around the 3k marker a female runner pulled alongside me and we continued to run side by side for just over 1km, but she moved slowly away from me in the closing km.
I crossed the line in 19:50ish (I originally thought it was 18:50ish, but it would appear I can no longer read when running "rolleyes"). Not a bad run, fairly happy, but I should have given myself a better start.
Chatted with a few guys I knew and then finished with a 3k cool down.
I decided today I would compete in a fun run, mainly to try and run quick, but Albert Park is not the place to generally do this, but...oh well. It wasn't until probably 90 minutes prior to the race I decided I would run the 5k instead of the 10k, for various reasons, a hard track session the night before and knowing there was a wind and the course was tight and Albert Park is not great for fast times at the best of times.
I parked in the Bob Jane car park and went for a warm up along the course running out to the 2k marker and then returned, the course had a few skinny spots and lots of tight turns with a U-turn thrown in for good measure.
I got into the starting pack a little too late and was probably back about 20 deep, way to far back for a fun run, oh well. And I paid for it on take off, with the majority in front of me running 25-30 minute pace. For the first km I was passing people nearly continually, and I passed a few more in the 2km, but was passed by no-one (until later). I forgot my watch today, so I had no idea if I was going to fast or slow, the first 2k + a bit were affected by a head wind, but I was happy it was in the opening part of the race instead of the finish. Around the 3k marker a female runner pulled alongside me and we continued to run side by side for just over 1km, but she moved slowly away from me in the closing km.
I crossed the line in 19:50ish (I originally thought it was 18:50ish, but it would appear I can no longer read when running "rolleyes"). Not a bad run, fairly happy, but I should have given myself a better start.
Chatted with a few guys I knew and then finished with a 3k cool down.
Tue 13 Dec, track session
10km today and for the week so far
Oh where have I been, no running since Saturday..... off for a warm up with the 2 Dave's, lots of chatting about my new car and our racing on the weekend. Heard about Dave's Ironman racing on Sunday at Ocean Grove, whilst enjoying a nice and easy warm up of just over 15 minutes. Then I did 5x70m strides at a quick pace with some stretching included.
Tonights session was 6x800 @ 5k pace, approx 85 sec per lap was the plan, but the first 200m into the wind was 41-42sec. I did 5 at a quick pace, not entirely sure of exact times as I forgot my watch, but I do remember 2:40ish to 2:50 for the majority of the session. My last 500 of the final rep was fairly ordinary with the legs feeling very 'trashed'. Recoveries varied from 70 sec upto 2 min for the final couple.
Three lap cool down and then some stretching. Tonight's run took me over 3000km for the year, which was one of my goals. Wed night I am planning to run inthe Christmas Run at Albert Park, either 5k or 10k, yet to decide and therefore will miss my last pilates class.
Oh where have I been, no running since Saturday..... off for a warm up with the 2 Dave's, lots of chatting about my new car and our racing on the weekend. Heard about Dave's Ironman racing on Sunday at Ocean Grove, whilst enjoying a nice and easy warm up of just over 15 minutes. Then I did 5x70m strides at a quick pace with some stretching included.
Tonights session was 6x800 @ 5k pace, approx 85 sec per lap was the plan, but the first 200m into the wind was 41-42sec. I did 5 at a quick pace, not entirely sure of exact times as I forgot my watch, but I do remember 2:40ish to 2:50 for the majority of the session. My last 500 of the final rep was fairly ordinary with the legs feeling very 'trashed'. Recoveries varied from 70 sec upto 2 min for the final couple.
Three lap cool down and then some stretching. Tonight's run took me over 3000km for the year, which was one of my goals. Wed night I am planning to run inthe Christmas Run at Albert Park, either 5k or 10k, yet to decide and therefore will miss my last pilates class.
Saturday 10 December 2005
Sat 10 Dec, Shield Comp @ Newport
10km today and 48km for the week so far
With warm ups, cool downs, a few strides & 2 races I ran at least 10km today. A beautiful morning and a nice arvo, mid 20's, a bit breezy and lots of sun, made for ok to good race weather.
Today's North West Shield comp was at Newport, home of Williamstown AC, program 1 (1500s, Steeples & 400s). Today I considered running the Steeple but I decided there wasn't much to gain from it and I thought I'd rather have a go at my 400 PB and collect some points for the club, where as I would have had to run Div 4 in the steeple and we do not have a team in that Div.
I was allocated the 3rd heat for the 1500, 19 starters, I finished 9th, but had a ball racing and I got a new PB, which is always good! The first lap was 77, then another 77 and the biggest surpise was the 3rd lap was 75, resulting in a finish of 4:47.07. Second time in the 47s but with the wind and big field I was very happy with my controlled race!!!
My second race was the 5th rounds of the 400s, was suppose to be the 63-65 group, I finished 5th in a PB (yep another one) of 61.00, nearly 2 seconds, the winner ran high 58s.
So overall a good days racing with some nice PBs, a nice way to finish off the track racing for the year, prior to Christmas. And for the club, we had 2 open runners who made their season debuts for the 1500 and 2 others for the 400s, good to see.
With warm ups, cool downs, a few strides & 2 races I ran at least 10km today. A beautiful morning and a nice arvo, mid 20's, a bit breezy and lots of sun, made for ok to good race weather.
Today's North West Shield comp was at Newport, home of Williamstown AC, program 1 (1500s, Steeples & 400s). Today I considered running the Steeple but I decided there wasn't much to gain from it and I thought I'd rather have a go at my 400 PB and collect some points for the club, where as I would have had to run Div 4 in the steeple and we do not have a team in that Div.
I was allocated the 3rd heat for the 1500, 19 starters, I finished 9th, but had a ball racing and I got a new PB, which is always good! The first lap was 77, then another 77 and the biggest surpise was the 3rd lap was 75, resulting in a finish of 4:47.07. Second time in the 47s but with the wind and big field I was very happy with my controlled race!!!
My second race was the 5th rounds of the 400s, was suppose to be the 63-65 group, I finished 5th in a PB (yep another one) of 61.00, nearly 2 seconds, the winner ran high 58s.
So overall a good days racing with some nice PBs, a nice way to finish off the track racing for the year, prior to Christmas. And for the club, we had 2 open runners who made their season debuts for the 1500 and 2 others for the 400s, good to see.
Friday 9 December 2005
Fri 9 Dec , 5k to wake up
5km today and 38km for the week so far
Rested yesterday, no real reason, just didn't find the time. I woke very early this morning (5:10am, so I went for a run around home, did a 5k course in 22 minutes. Nice morning, very little wind. Tomorrow is the last round of the Shield comp prior to Christmas, I will race a 1500 and maybe a Div 4 Steeple, will wait and see how the legs feel before I decide for sure. If not I will do the 400m & shot put.
Rested yesterday, no real reason, just didn't find the time. I woke very early this morning (5:10am, so I went for a run around home, did a 5k course in 22 minutes. Nice morning, very little wind. Tomorrow is the last round of the Shield comp prior to Christmas, I will race a 1500 and maybe a Div 4 Steeple, will wait and see how the legs feel before I decide for sure. If not I will do the 400m & shot put.
Wednesday 7 December 2005
Wed 7 Dec, an easy 10k & pilates
10km today and 33km for the week so far
I had a late night last night, not much sleep, just over 4 hours or so, but strangely I feel ok, and funnily I woke with a big smile on my face, relief and the knowledge of good friendship I guess. I worked a full day and finalise my purchase of a new car via salary sacrificing (leasing), in the next day or two I will pick up my 2005 Honda Accord Euro, artic blue, very nice, with just over 6000kms on the odometer.
I arrived home just before 5pm, quickly got changed and took off for an easy run, just over 10k, legs are a little heavy from Monday night, but I think they are ok and the easy k's will be fine and will assist with my recovery. This evenings run took in mainly road but also a little bit of grass & dirt around some local footy ground reserves, just to get off the hard stuff a bit. Tonight I ran in my version 11 kayanos.
My fourth pilates class tonight, a mixture of the beginners & intermediates tonight in the class, the 2 classes were combined. Many of the exercises are more testing, with some of the core work very hard tonight and I actually failed to hold one of the positions for the time allocated, but the stretches are very beneficial.
With Zatopek still very much in my mind and me not achieving my goal of sub 40 minutes I still wish it wasn't so and I wonder if I could have done something different.... As I have said previously, I received a many emails and text messages which is proof that the running community is a close group who all understand the dedication that each other put into our passion, some may say, our obsession.
Two messages stand out for me, one from a fellow CR/Ausrunner/AV member who said, "I logged onto your blog tonight and read down your list of goal times for 2005. As you said in the blog, all knocked off except for one. Its been a great year, mate with probably only one bad race. Awesome! Imagine what 2006 holds for you. You've come a long way with no doubt even more improvement to go." These words make me realise I should be very happy where I have ended up, the improvements made this year are great, last year I battled to run sub 44 min for 10k.
The other message is something many of us bloggers should take note of, a very close friend said to me, "You know what – you are pretty brave in my eyes…
I would never, ever put a big build up on a race, simply because I couldn’t handle it if I didn’t get what I wanted. You’ve seen examples of that…
You should be proud of the fact you put yourself out there, I wish I could do it…
When you write on your blog what happened, everyone will be positive…"
Thank you to all, I will put the Zatopek race to bed now and leave it alone and start to refocus on my running wants & desires!
I had a late night last night, not much sleep, just over 4 hours or so, but strangely I feel ok, and funnily I woke with a big smile on my face, relief and the knowledge of good friendship I guess. I worked a full day and finalise my purchase of a new car via salary sacrificing (leasing), in the next day or two I will pick up my 2005 Honda Accord Euro, artic blue, very nice, with just over 6000kms on the odometer.
I arrived home just before 5pm, quickly got changed and took off for an easy run, just over 10k, legs are a little heavy from Monday night, but I think they are ok and the easy k's will be fine and will assist with my recovery. This evenings run took in mainly road but also a little bit of grass & dirt around some local footy ground reserves, just to get off the hard stuff a bit. Tonight I ran in my version 11 kayanos.
My fourth pilates class tonight, a mixture of the beginners & intermediates tonight in the class, the 2 classes were combined. Many of the exercises are more testing, with some of the core work very hard tonight and I actually failed to hold one of the positions for the time allocated, but the stretches are very beneficial.
With Zatopek still very much in my mind and me not achieving my goal of sub 40 minutes I still wish it wasn't so and I wonder if I could have done something different.... As I have said previously, I received a many emails and text messages which is proof that the running community is a close group who all understand the dedication that each other put into our passion, some may say, our obsession.
Two messages stand out for me, one from a fellow CR/Ausrunner/AV member who said, "I logged onto your blog tonight and read down your list of goal times for 2005. As you said in the blog, all knocked off except for one. Its been a great year, mate with probably only one bad race. Awesome! Imagine what 2006 holds for you. You've come a long way with no doubt even more improvement to go." These words make me realise I should be very happy where I have ended up, the improvements made this year are great, last year I battled to run sub 44 min for 10k.
The other message is something many of us bloggers should take note of, a very close friend said to me, "You know what – you are pretty brave in my eyes…
I would never, ever put a big build up on a race, simply because I couldn’t handle it if I didn’t get what I wanted. You’ve seen examples of that…
You should be proud of the fact you put yourself out there, I wish I could do it…
When you write on your blog what happened, everyone will be positive…"
Thank you to all, I will put the Zatopek race to bed now and leave it alone and start to refocus on my running wants & desires!
Tuesday 6 December 2005
Tue 6 Dec, 40 minutes
15km yesterday, 8km today and 23km for the week so far
The day after, lots of emails and a few phone calls. I arrived at the track late and chatted with a few friends and then went for a very easy run, legs felt trashed, but I just cruised through. Nothing hard, a bit of sweat very cruisy.
Chatted with Peter re the race and we analysed a bit more, but nothing really known.
The day after, lots of emails and a few phone calls. I arrived at the track late and chatted with a few friends and then went for a very easy run, legs felt trashed, but I just cruised through. Nothing hard, a bit of sweat very cruisy.
Chatted with Peter re the race and we analysed a bit more, but nothing really known.
Monday 5 December 2005
Zatopek Classic, E Grade
I have obviously been talking too much about this race, thank you to everyone who has left comments here on my blog, posted comments on CR & Ausrun, sent me emails and sent me text messages. I hope all goes well and I will post a 'quick' note on CR & Ausrun tonight & maybe my blog.
Race Results:
Very busy at work so this will be short for the time being, the race didn't go as planned, I went thru the 5k mark on 20:01, after 6 or 7 laps I knew I was in trouble, I had no energy and my times where slipping. My km splits were 3:58, 3:51, 4:05, 4:10, 4:15, 4:15 I then withdrew on the 18th lap with the knowledge that I was not going to run sub 40 minute and I did not want to run a 41 min something, that wasn't why I was there.
Throughtout the day or this evening I will post more but I need to do some work.
Evening post: With time to analyse the race, I haven't really worked it out, I know it wasn't the wind, but maybe the heat, only 4 out of 34/37 ran sub 40 in my grade, so maybe the heat or my diet & sleeping patterns could have finally caught up with me??? Or just plain inexperience at such a long track race.
Below is an email from Burkie (coach):
Stu, Don't be disheartened by the 10k. I am pretty sure you will attain your aims. Certainly on the road. I am sure you can race well up to 3k. You are probably not fully ready to tace 5k let alone 10 on the track.
We did attempt to develop the rhythmn method with your long reps but we are not there yet. It is at this stage more of a technical challenge and a learning of a
mindset.It is no failure of fitness or effort...a learning experience yet to fully come
Burkie
Back to my thoughts, I wished that the sub 40 had happened but it didn't but life goes on, many are very surprised, so to am I. I kind of thought it was in the bag... oh well, the only goal I didn't achieve for the year, it just happened to be my main one! I'm not sure what for the next few weeks, probably just long & gentle.
Thanks again everyone for your support!
Sunday 4 December 2005
Sun 4 Dec, the day before Zatopek
6km today for the week so far
An easy/slow 6k run on the road in Hoppers. Tomorrow my race is at 7:15pm at the Box Hill aths track and all is ready, legs feel good, I want to race and I know my schedule, I know a few friends are coming out to support me, which will be good and I have received lots of good vibes from others.
Whilst the major goal is to run sub 40 minutes and I will be happy with 39:59 I do think I will be capable of running 39:15, so I will wait and see. Plan is to be relaxed for the first 7km and not do anything stupid!
I'm sure for those who are interested will hear about my race.
An easy/slow 6k run on the road in Hoppers. Tomorrow my race is at 7:15pm at the Box Hill aths track and all is ready, legs feel good, I want to race and I know my schedule, I know a few friends are coming out to support me, which will be good and I have received lots of good vibes from others.
Whilst the major goal is to run sub 40 minutes and I will be happy with 39:59 I do think I will be capable of running 39:15, so I will wait and see. Plan is to be relaxed for the first 7km and not do anything stupid!
I'm sure for those who are interested will hear about my race.
Fri 2 Dec, a massage
0km today and 42km for the week so far
Did consider an easy 30 minutes at lunchtime, but it was raining and I got a better offer of lunch with a close friend, so lunch it was, an easy choice. I've done the work and I had a massage schedule for 5:15pm.
Massage went very well, I was told the legs had no tight spots, felt 'light & ready', I hope she is right.
Did consider an easy 30 minutes at lunchtime, but it was raining and I got a better offer of lunch with a close friend, so lunch it was, an easy choice. I've done the work and I had a massage schedule for 5:15pm.
Massage went very well, I was told the legs had no tight spots, felt 'light & ready', I hope she is right.
Thursday 1 December 2005
Thu 1 Dec, first day of summer
8km today and 42km for the week so far
What a GREAT morning, I arrived at the Tan at 6:20am and too off straight away, ran approx 1km stopped and did some stretching and then continued on, every 250m I surged at 1500m pace and then slowed down to 5:00ish pace, 2 laps in beautiful sunshine, no wind and lots of others running too.
The Zatopek Classic today at Olympic Park, should be a great meet with the majority of the elite distance runners competing, some of the names that comes to mind that are not running are Craig Mottram, Lee Troop & Dan Green, but the majority of others are. My money for the men's race is on Brett Cartright or Martin Dent and for the women, Susan Michelsson or Hayley McGregor, Anna Thompson. A few from my club will be in attendance supporting our sport.
What a GREAT morning, I arrived at the Tan at 6:20am and too off straight away, ran approx 1km stopped and did some stretching and then continued on, every 250m I surged at 1500m pace and then slowed down to 5:00ish pace, 2 laps in beautiful sunshine, no wind and lots of others running too.
The Zatopek Classic today at Olympic Park, should be a great meet with the majority of the elite distance runners competing, some of the names that comes to mind that are not running are Craig Mottram, Lee Troop & Dan Green, but the majority of others are. My money for the men's race is on Brett Cartright or Martin Dent and for the women, Susan Michelsson or Hayley McGregor, Anna Thompson. A few from my club will be in attendance supporting our sport.
Wed 30 Nov, pilates and that's all
0km today and 34km for the week so far
Pilates only, didn't do the swim, couldn't be bothered. Pilates was a little more difficult but was enjoyable and challenging.
Stats for the month:
TOTAL KM:262km (Missed days: 5 days), included 3 pilates classes & 1 massage
YEARLY TOTAL: 2933km, only 67km to reach 3000km, WOW
EXCUSES: none, there were a few days I could have extended myself
PROBLEMS: none
RACES: The Nigel Aylott Relay & a few track races, with a PB for the 3000m
DECEMBER RACES: E Grade Zatopek, some Shield track races & maybe a Vic Milers race
GOALS: Run sub 40 minutes on Monday 5 Dec 05, nothing else matters!
Pilates only, didn't do the swim, couldn't be bothered. Pilates was a little more difficult but was enjoyable and challenging.
Stats for the month:
TOTAL KM:262km (Missed days: 5 days), included 3 pilates classes & 1 massage
YEARLY TOTAL: 2933km, only 67km to reach 3000km, WOW
EXCUSES: none, there were a few days I could have extended myself
PROBLEMS: none
RACES: The Nigel Aylott Relay & a few track races, with a PB for the 3000m
DECEMBER RACES: E Grade Zatopek, some Shield track races & maybe a Vic Milers race
GOALS: Run sub 40 minutes on Monday 5 Dec 05, nothing else matters!
Wednesday 30 November 2005
Tue 29 Nov, track session
11-12km today and 34km for the week so far
Yesterday arrived at the track early (4:30) but sadly the complex was still locked and no-one with keys arrived until just before 5pm, so much for an early start. After getting changed myself & a group of five made off for a slow 20 minute jog for a warm up, then I did 5/6x70m strides and some stretching of the calf & hamstring.
Burkie's suggested session was going to involve some of the younger girls and ladies doing 800s whilst myself, Mick & Dave did some extra work on top. The session for me was: 2000, 1600, 1200, 800, 400 with 1 min recovery to be run at 92 sec per lap, except the last 400m could be quicker (he just knew it would be).
I don't have my watch to put exact splits but I know that the majority were 91-92 sec per lap, with maybe 1 or 2 laps around the 93-94 due to the strong wind and moving wide on bends to move past people etc, and probably becoming tired. The most impressive thing to note was my recoveries, they were all between 60 sec & 65 sec. My last 400m rep I finished in 76 sec, which nearly felt controlled.
Finished off with 5 laps, which I ran with a good sized group. I did mention to Burkie that the legs still were not feeling too fresh yet, so I am not going to run today and instead of will go to the pool (yuk) and swim some laps and do some deep water running followed by a pilates class with Narelle. Thursday, I will do a couple of laps of the Tan with surges and then off to the Zatopek meet, 30 minutes Friday followed by a 1 hour massage. I am not racing this weekend and I will chat with Burkie re any running, if any I assume it will be very easy or short, if not both.
Yesterday arrived at the track early (4:30) but sadly the complex was still locked and no-one with keys arrived until just before 5pm, so much for an early start. After getting changed myself & a group of five made off for a slow 20 minute jog for a warm up, then I did 5/6x70m strides and some stretching of the calf & hamstring.
Burkie's suggested session was going to involve some of the younger girls and ladies doing 800s whilst myself, Mick & Dave did some extra work on top. The session for me was: 2000, 1600, 1200, 800, 400 with 1 min recovery to be run at 92 sec per lap, except the last 400m could be quicker (he just knew it would be).
I don't have my watch to put exact splits but I know that the majority were 91-92 sec per lap, with maybe 1 or 2 laps around the 93-94 due to the strong wind and moving wide on bends to move past people etc, and probably becoming tired. The most impressive thing to note was my recoveries, they were all between 60 sec & 65 sec. My last 400m rep I finished in 76 sec, which nearly felt controlled.
Finished off with 5 laps, which I ran with a good sized group. I did mention to Burkie that the legs still were not feeling too fresh yet, so I am not going to run today and instead of will go to the pool (yuk) and swim some laps and do some deep water running followed by a pilates class with Narelle. Thursday, I will do a couple of laps of the Tan with surges and then off to the Zatopek meet, 30 minutes Friday followed by a 1 hour massage. I am not racing this weekend and I will chat with Burkie re any running, if any I assume it will be very easy or short, if not both.
Monday 28 November 2005
Mon 28 Nov, a local run
11km today and 23km for the week so far
Twelve months to the day was my last day in the Army, so 21 years ago I left home, it seems like another life. Many of my friends thought I would miss it and want the discipline & team work to return, but I couldn't be happier with my decision, I know if I was still serving I would probably be based in Darwin & probably serving in overseas in some god forsaken place. I'm very happy with my life in the city with my friends.
Today I went for a easy run (48 minutes) around the local area, it was quite windy and I spent a fair bit of time working into a head wind, but I just concentrated on running an even pace.
Western A' committee meeting tonight.
Twelve months to the day was my last day in the Army, so 21 years ago I left home, it seems like another life. Many of my friends thought I would miss it and want the discipline & team work to return, but I couldn't be happier with my decision, I know if I was still serving I would probably be based in Darwin & probably serving in overseas in some god forsaken place. I'm very happy with my life in the city with my friends.
Today I went for a easy run (48 minutes) around the local area, it was quite windy and I spent a fair bit of time working into a head wind, but I just concentrated on running an even pace.
Western A' committee meeting tonight.
Sunday 27 November 2005
Sun 27 Nov, You Yangs
12km today and for the week so far
Last night I went to a Club function, a karoke night, which was pretty good, didn't drink much, but it was a long night, finishing up at someones house until 3.30ish. Woke up at 8am and organised to pick up a few people on the way to save them driving after a big night.... one was very seedy............N
I did intend on meeting a few CRs in Williamstown today ar 8am, but woke up at 5 to 8, so off to meet some Western A's at the You Yangs. I didn't want to do the big hills, saving my legs for a more important race, just roll around on the flatter parts of the park for just over 50 minutes or so. A nice run on some dirt trails and also parts of the Great Circle Drive, happy for the run.
Then a group of us went to have a BIG breaky to soak up lasts nights drinks and to fill the tummy after a good run.
With just over a week to go, I intend on a light week, no racing this Saturday, I will skip the comp, include a massage on Friday and pilates class on Wednesday and try to concentrate on a better sleeping regime & diet.
Last night I went to a Club function, a karoke night, which was pretty good, didn't drink much, but it was a long night, finishing up at someones house until 3.30ish. Woke up at 8am and organised to pick up a few people on the way to save them driving after a big night.... one was very seedy............N
I did intend on meeting a few CRs in Williamstown today ar 8am, but woke up at 5 to 8, so off to meet some Western A's at the You Yangs. I didn't want to do the big hills, saving my legs for a more important race, just roll around on the flatter parts of the park for just over 50 minutes or so. A nice run on some dirt trails and also parts of the Great Circle Drive, happy for the run.
Then a group of us went to have a BIG breaky to soak up lasts nights drinks and to fill the tummy after a good run.
With just over a week to go, I intend on a light week, no racing this Saturday, I will skip the comp, include a massage on Friday and pilates class on Wednesday and try to concentrate on a better sleeping regime & diet.
Sat 26 Nov, 1500m race
8km today and 54km for the week so far
Stayed up late on Friday night chatting with a great friend on the phone for many hours and only got a few hours sleep, not ideal, but spending times with friends is important! I might have got 3-4 hours sleep. Normal Saturday morning, entertaining and dealing with 45ish U6 boys & girls at Little A's, then off to Aberfeldie for a 1500 race and to watch Cam run his 1500 & a 3k Steeple.
I arrived at Abereldie just after 1pm (racing 2:10pm) and went for my normal 10 minute warm up followed by some stretching, strides, and more stretching. Today I was allocated into the third heat, slightly my fault, wasn't really listening when they called the times, I thought I heard 4.45 +, but I discovered it was up to 4:45, so I raced in the 4:30-45 group..... for some reason the Asst Venue Manager organised 26 of us to be in my heat???? too many, but it probably didn't make to much of a difference for my race.
I started in the second row of starters and took off a little fast and then settled equal last on the rail. The first lap was too fast 72 sec, was aiming for 75-76. The entire race I was either last or 2nd last, I'm not too worried about my finishing place, but due to being in the wrong heat this turned into a time trial only. I have seen my splits with Burkie, I can't remember them except for the first, but overall I just slowly died, again I looked flat & heavy. I finsihed in 4:50.51, compared to last year this is great, before Christmas 2004 I couldn't run under 5:05, so I am happy, but it is time to get this right.
I finished with a 15 minute cool down.
Cam had a great day, he wanted to run a good 1500 and get close to his PB of 4:12 and run close to 10:15 for a 3k Steeple. He ran in the first heat of the 1500 and was sitting 2nd last upto the 1200 mark where he moved past a few and ran a PB of 4:08.? over 4 seconds of his PB, very happy. His 3k Steeple started very well and he was steepling with more confidence than previous races, but he went out to hard for the way he was feeling, the first 2k in 6:25 and finished off with 10:23, the final km was quite slow in the big picture, but overall he was very happy with his form and effort.
Stayed up late on Friday night chatting with a great friend on the phone for many hours and only got a few hours sleep, not ideal, but spending times with friends is important! I might have got 3-4 hours sleep. Normal Saturday morning, entertaining and dealing with 45ish U6 boys & girls at Little A's, then off to Aberfeldie for a 1500 race and to watch Cam run his 1500 & a 3k Steeple.
I arrived at Abereldie just after 1pm (racing 2:10pm) and went for my normal 10 minute warm up followed by some stretching, strides, and more stretching. Today I was allocated into the third heat, slightly my fault, wasn't really listening when they called the times, I thought I heard 4.45 +, but I discovered it was up to 4:45, so I raced in the 4:30-45 group..... for some reason the Asst Venue Manager organised 26 of us to be in my heat???? too many, but it probably didn't make to much of a difference for my race.
I started in the second row of starters and took off a little fast and then settled equal last on the rail. The first lap was too fast 72 sec, was aiming for 75-76. The entire race I was either last or 2nd last, I'm not too worried about my finishing place, but due to being in the wrong heat this turned into a time trial only. I have seen my splits with Burkie, I can't remember them except for the first, but overall I just slowly died, again I looked flat & heavy. I finsihed in 4:50.51, compared to last year this is great, before Christmas 2004 I couldn't run under 5:05, so I am happy, but it is time to get this right.
I finished with a 15 minute cool down.
Cam had a great day, he wanted to run a good 1500 and get close to his PB of 4:12 and run close to 10:15 for a 3k Steeple. He ran in the first heat of the 1500 and was sitting 2nd last upto the 1200 mark where he moved past a few and ran a PB of 4:08.? over 4 seconds of his PB, very happy. His 3k Steeple started very well and he was steepling with more confidence than previous races, but he went out to hard for the way he was feeling, the first 2k in 6:25 and finished off with 10:23, the final km was quite slow in the big picture, but overall he was very happy with his form and effort.
Friday 25 November 2005
Thu 24 Nov, light track session
9km today and 46km for the week so far
Today was a great day, I didn't work today (which is always good), I had a great morning which set the entire day's mood... :-)
I arrived at the track just after 5pm, none of my training partners were there tonight, excluding one injured. So I set off for a warm up by myself, just as i was finishing my 5th lap a ex member joined me and so I continued on and did an extra 5 laps with him, so a nice long warm up. I did 4x50 strides and then did some calf, quad & hamstring stretches.
After chatting with Burkie, discussing yesterday's run & my races on Tuesday he suggested a light session, 8x200 @ 39-40 sec with a rolling 200 in 60 sec, sounded good. So I changed into my flats and did the session, surprisingly I hit every 200 between 39.2 & 40.6, and the floats were between 58.9 & 61 sec, so I was very happy with my pacing. I finsihed off doing 5 laps cool down with Dave who is recovering from a groin related injury. Afterwards I spent 20 minutes doing some long stretches.
Friday will probably be a casual 30 minutes and Saturday I am racing a 1500 & maybe a 400 at Aberfeldie.
Today was a great day, I didn't work today (which is always good), I had a great morning which set the entire day's mood... :-)
I arrived at the track just after 5pm, none of my training partners were there tonight, excluding one injured. So I set off for a warm up by myself, just as i was finishing my 5th lap a ex member joined me and so I continued on and did an extra 5 laps with him, so a nice long warm up. I did 4x50 strides and then did some calf, quad & hamstring stretches.
After chatting with Burkie, discussing yesterday's run & my races on Tuesday he suggested a light session, 8x200 @ 39-40 sec with a rolling 200 in 60 sec, sounded good. So I changed into my flats and did the session, surprisingly I hit every 200 between 39.2 & 40.6, and the floats were between 58.9 & 61 sec, so I was very happy with my pacing. I finsihed off doing 5 laps cool down with Dave who is recovering from a groin related injury. Afterwards I spent 20 minutes doing some long stretches.
Friday will probably be a casual 30 minutes and Saturday I am racing a 1500 & maybe a 400 at Aberfeldie.
Wednesday 23 November 2005
Wed 23 Nov, pilates & a run
10km today and 37km for the week so far
Long day at work, arrived at 7:05am and left at 5:30pm. I was hoping to go for a run before pilates today but it wasn't possible. Pilates started at 6:40pm with Narelle, tonight's class was harder than the first one, but still within myself, but a couple of the exercises did get my ab & core muscles really working. I find the class relaxing, allowing myself to just concentrate on small parts of my body and let everything else just move on...
After pilates I chatted on the phone for a hour or so with some friends and then went for a late run (9.30ish), a very very casual 10k on the roads in the Hoppers area, very slow & easy. Burkie wants me to start reducing my workload, so instead of 60-70 minutes the schedule was 45ish and easy after racing and again racing on Saturday.
Long day at work, arrived at 7:05am and left at 5:30pm. I was hoping to go for a run before pilates today but it wasn't possible. Pilates started at 6:40pm with Narelle, tonight's class was harder than the first one, but still within myself, but a couple of the exercises did get my ab & core muscles really working. I find the class relaxing, allowing myself to just concentrate on small parts of my body and let everything else just move on...
After pilates I chatted on the phone for a hour or so with some friends and then went for a late run (9.30ish), a very very casual 10k on the roads in the Hoppers area, very slow & easy. Burkie wants me to start reducing my workload, so instead of 60-70 minutes the schedule was 45ish and easy after racing and again racing on Saturday.
Tuesday 22 November 2005
Tue 22 Nov, racing: 800m & 3000m
11km today and 27km for the week so far
Got a lift to the track with Cameron, his girlfriend & Luke and we arrived about 50 minutes prior to the 800s. Took off for a warm up with a group of underage & senior runners, which looked good to see 8-10 Western A runners together. Did the normal stretching & strides prior to the 800.
A field of ten in the 4th heat and I knew I was going to be one of the back runners in this heat with knowledge of the majority of the field. With the wind taking something from the race. Starting in lane 4, a good start which felt controlled, at the cross over I was 9th but in a bunch of 8 with two way ahead. Along the back straight I was sitting in lane 2 the majority of the time and I ensured I moved in behind on the bend. The first lap was in 65 sec, which was too fast, with 300 to go I was sitting last but myself, a Coburg runner and an U18 Western A all clipped and arms and legs were everywhere, luckily we were all were able to regroup and not lose too much pace. Obviously I wasn't going too well now with 150 to go but I was able to pass 2 guys at the top of the main straight and close in on another and finish 8th in 2:19.92, which is the third time under 2:20. Afterwards Burkie mentioned that he believes I can run high 2:16s if I can get the pace right and if I was a little fresher. Note: Cam ran 2:03 in the first heat, crossing 8th also.
Knowing I only had 40 minutes between the 800 & 3k I immediately went for a cool down to get the rid of the lactic from the legs and try to remain warm. Today I was running in the second heat of the 3k, which should be enjoyable finishing in the first 10 or so instead of 50th or so. The race was for 10:30 + runners. I was hoping to run about 10:40 with the knowledge of 85 sec per lap, I thought it would be achievable.
Splits:
1:24.43
1:25.68
1:24.40
1:24.73
1:26.57
1:29.53
1:31.47
45.78
10:52.59 PB
I really tightened up with 1k to go, the legs felt very heavy & tight and I had no kick at all, but a PB is a PB and with the knowledge that I am going to start my taper now and get ready for Zatopek I am happy with the run. I finished 9th, the third Western A across the line.
Cam ran a PB of 9:16.
Finished off with a 12 minute cool down with Adrian.
Got a lift to the track with Cameron, his girlfriend & Luke and we arrived about 50 minutes prior to the 800s. Took off for a warm up with a group of underage & senior runners, which looked good to see 8-10 Western A runners together. Did the normal stretching & strides prior to the 800.
A field of ten in the 4th heat and I knew I was going to be one of the back runners in this heat with knowledge of the majority of the field. With the wind taking something from the race. Starting in lane 4, a good start which felt controlled, at the cross over I was 9th but in a bunch of 8 with two way ahead. Along the back straight I was sitting in lane 2 the majority of the time and I ensured I moved in behind on the bend. The first lap was in 65 sec, which was too fast, with 300 to go I was sitting last but myself, a Coburg runner and an U18 Western A all clipped and arms and legs were everywhere, luckily we were all were able to regroup and not lose too much pace. Obviously I wasn't going too well now with 150 to go but I was able to pass 2 guys at the top of the main straight and close in on another and finish 8th in 2:19.92, which is the third time under 2:20. Afterwards Burkie mentioned that he believes I can run high 2:16s if I can get the pace right and if I was a little fresher. Note: Cam ran 2:03 in the first heat, crossing 8th also.
Knowing I only had 40 minutes between the 800 & 3k I immediately went for a cool down to get the rid of the lactic from the legs and try to remain warm. Today I was running in the second heat of the 3k, which should be enjoyable finishing in the first 10 or so instead of 50th or so. The race was for 10:30 + runners. I was hoping to run about 10:40 with the knowledge of 85 sec per lap, I thought it would be achievable.
Splits:
1:24.43
1:25.68
1:24.40
1:24.73
1:26.57
1:29.53
1:31.47
45.78
10:52.59 PB
I really tightened up with 1k to go, the legs felt very heavy & tight and I had no kick at all, but a PB is a PB and with the knowledge that I am going to start my taper now and get ready for Zatopek I am happy with the run. I finished 9th, the third Western A across the line.
Cam ran a PB of 9:16.
Finished off with a 12 minute cool down with Adrian.
Monday 21 November 2005
Mon 21 Nov, rest today
0km today and 16km for the week so far
Last week Burkie suggested take Monday off so I have...
My Blog's Stats:
)
-- Site Summary ---
Visits
Total ........................ 4,519
Average per Day ................. 23
Average Visit Length .......... 2:21
This Week ...................... 162
Last week Burkie suggested take Monday off so I have...
My Blog's Stats:
)
-- Site Summary ---
Visits
Total ........................ 4,519
Average per Day ................. 23
Average Visit Length .......... 2:21
This Week ...................... 162
Sunday 20 November 2005
Sun 20 Nov, You Yangs
16km today and for the week so far
Note: Photo compliments of Steve's blog, I have always wanted to add a picture of the YY, but too lazy to take and organise downloading, I need to become more organised! Thanks Steve
Arrived at the front gate of the YY's at 4.30pm, by myself. I got about 15 minutes into my run and I had decided I would investigate today and not just do the 'normal' Great Circle Drive (GCD), but I knew one of the reasons why I was here was for the hills so I continued on along GCD and completed the first of the big hills and then turned back and ran into the first 'non vehicle' track and just went from there, with overall knowledge of where I was approximately I just ran on different tracks and had an enjoyable time. I ran for 76 minutes and did have some toilet concerns, so I have decided to have a visit to the Dr for some tests because it has become annoying and probably a concern. (Great topic)
This week will not be a normal week of running, with a track meet on Tuesday night and then again on Saturday the week will be disrupted, only 2 weeks to go....
Note: Photo compliments of Steve's blog, I have always wanted to add a picture of the YY, but too lazy to take and organise downloading, I need to become more organised! Thanks Steve
Arrived at the front gate of the YY's at 4.30pm, by myself. I got about 15 minutes into my run and I had decided I would investigate today and not just do the 'normal' Great Circle Drive (GCD), but I knew one of the reasons why I was here was for the hills so I continued on along GCD and completed the first of the big hills and then turned back and ran into the first 'non vehicle' track and just went from there, with overall knowledge of where I was approximately I just ran on different tracks and had an enjoyable time. I ran for 76 minutes and did have some toilet concerns, so I have decided to have a visit to the Dr for some tests because it has become annoying and probably a concern. (Great topic)
This week will not be a normal week of running, with a track meet on Tuesday night and then again on Saturday the week will be disrupted, only 2 weeks to go....
Friday 18 November 2005
Fri 18 Nov, the Tan
4km today and 65km for the week so far
A busy morning and couldn't get out at lunch and I knew with Little A's tonight and having my boys over for the w/e I knew the running would be reduced. As I left work I quickly changed and did a lap of the Tan prior to driving home. Not flat out, but with effort, 15:20.
A busy morning and couldn't get out at lunch and I knew with Little A's tonight and having my boys over for the w/e I knew the running would be reduced. As I left work I quickly changed and did a lap of the Tan prior to driving home. Not flat out, but with effort, 15:20.
Thursday 17 November 2005
Thu 17 Nov, an attempted track session
9km today and 61km for the week so far
Tonight's session plan was 6 laps of the track in lane 8 in a clockwise direction to warm up, 5x60m strides, light stretch, then 3x2k & 2x1k @ 90-92 sec per lap with 75 sec recov. It was quite warm when I started but little wind so it was an improvement on other days. Over the past week or so I have noticed an increase in my toilet habits when I start to run, I am normal throughout the day, but as soon as I start to run things start happening??? And tonight it wrecked my session.
After the warm up I visited the toilets, then did my first 2k rep, visited, next 2k rep, visited, got to the 1300m mark and had to withdraw for the toilet reason???
Reps (recovery):
7:33 (3:05, long due to toilet stop)
7:38 (2:55, same as before...)
5:03, withdrew at the 1300ish mark as I needed to use the toilet again....
Fifteen minutes later I finished off with a 5 lap cool down and then some stretching at home (dodging the little bugs at the track).
Diet would be an obvious excuse, but I am fine throughout the day, I have just been having problems when I run, kind of???
Sleep - a few hours each night, diet - reduce and less meat, stress - hmmmm, running - is going well?????
Tonight's session plan was 6 laps of the track in lane 8 in a clockwise direction to warm up, 5x60m strides, light stretch, then 3x2k & 2x1k @ 90-92 sec per lap with 75 sec recov. It was quite warm when I started but little wind so it was an improvement on other days. Over the past week or so I have noticed an increase in my toilet habits when I start to run, I am normal throughout the day, but as soon as I start to run things start happening??? And tonight it wrecked my session.
After the warm up I visited the toilets, then did my first 2k rep, visited, next 2k rep, visited, got to the 1300m mark and had to withdraw for the toilet reason???
Reps (recovery):
7:33 (3:05, long due to toilet stop)
7:38 (2:55, same as before...)
5:03, withdrew at the 1300ish mark as I needed to use the toilet again....
Fifteen minutes later I finished off with a 5 lap cool down and then some stretching at home (dodging the little bugs at the track).
Diet would be an obvious excuse, but I am fine throughout the day, I have just been having problems when I run, kind of???
Sleep - a few hours each night, diet - reduce and less meat, stress - hmmmm, running - is going well?????
Wednesday 16 November 2005
Wed 16 Nov, 60 min run around Hoppers
13km today and 52km for the week so far
An easy paced run around the Hoppers area, I did a couple of laps of the Hogan's Rd Reserve & the Mossfiel Reserve to stay off the roads for about 15 minutes or so, but the remaining 45 minutes was on the road edge. The majority of the run was at 4.45ish pace, but a few k's were runin 4.30ish pace, overall very comfortable.
Straight after my run, I drank a bottle of weak Endura, a few basic stretches, shower and then in the car to my first pilates class, arrived with 2 minutes to spare.
The class was a lot easier than I thought, I had very little trouble, it did remind me about posture and holding your ab muscles when exhaling, but overall I thought it was a nice way of doing minimal ab/core work and was able to do some long stretches. 12 hours later I have no feeling of the work out, meaning no soreness anywhere.
Track session for Thursday suggested by Burkie is 3x2k & 2x1k 60-75 sec recovery, 90-92 sec laps.
An easy paced run around the Hoppers area, I did a couple of laps of the Hogan's Rd Reserve & the Mossfiel Reserve to stay off the roads for about 15 minutes or so, but the remaining 45 minutes was on the road edge. The majority of the run was at 4.45ish pace, but a few k's were runin 4.30ish pace, overall very comfortable.
Straight after my run, I drank a bottle of weak Endura, a few basic stretches, shower and then in the car to my first pilates class, arrived with 2 minutes to spare.
The class was a lot easier than I thought, I had very little trouble, it did remind me about posture and holding your ab muscles when exhaling, but overall I thought it was a nice way of doing minimal ab/core work and was able to do some long stretches. 12 hours later I have no feeling of the work out, meaning no soreness anywhere.
Track session for Thursday suggested by Burkie is 3x2k & 2x1k 60-75 sec recovery, 90-92 sec laps.
Tuesday 15 November 2005
Tue 15 Nov, track session
13km today and 39km for the week so far
This arvo I arrived at the track ready to start at 4.30pm, so I started my warm ups immediately, 5 1/2 laps and then 1/2 lap of drills, then 5x60m strides followed by some light stretching. It was very windy which was going to make tonight's session harder, but I was intent on completing the session (8x1000m with a 75 sec recovery).
Splits (recovery):
3:54 (75)
3:59 (70)
3:51 (80)
3:56 (3:05, needed a toilet stop)
4:02 (90)
3:55 (82)
3:48 (85)
3:33 (walked 200m, then jogged 5 laps)
The wind was very gusty, which did affect some of the reps making them very difficult. I wore my DS trainers instead of flats and for the second time I wore my new Rudy Project sunnies. They are very light and cool, most importantly they allow some air flow around my face, unlike my Oakley's. I still need to work on shortening my recoveries, I lose track of time and end up to far away from the start line. The last 3 reps I completed with Adrian (long time no see) which made it easier, I also realised that I was still doing it fairly easy as I was able to talk the entire way on the third last rep. The last rep, I picked up the pace slightly after the first 400 and then with 250 to go I raced away.
Happy with the session, all things appear to ok for my sub 40 minute race in less than 3 weeks. Tonight I am having my first session of pilates, could be interesting to see how inflexible & core weak I am.
This arvo I arrived at the track ready to start at 4.30pm, so I started my warm ups immediately, 5 1/2 laps and then 1/2 lap of drills, then 5x60m strides followed by some light stretching. It was very windy which was going to make tonight's session harder, but I was intent on completing the session (8x1000m with a 75 sec recovery).
Splits (recovery):
3:54 (75)
3:59 (70)
3:51 (80)
3:56 (3:05, needed a toilet stop)
4:02 (90)
3:55 (82)
3:48 (85)
3:33 (walked 200m, then jogged 5 laps)
The wind was very gusty, which did affect some of the reps making them very difficult. I wore my DS trainers instead of flats and for the second time I wore my new Rudy Project sunnies. They are very light and cool, most importantly they allow some air flow around my face, unlike my Oakley's. I still need to work on shortening my recoveries, I lose track of time and end up to far away from the start line. The last 3 reps I completed with Adrian (long time no see) which made it easier, I also realised that I was still doing it fairly easy as I was able to talk the entire way on the third last rep. The last rep, I picked up the pace slightly after the first 400 and then with 250 to go I raced away.
Happy with the session, all things appear to ok for my sub 40 minute race in less than 3 weeks. Tonight I am having my first session of pilates, could be interesting to see how inflexible & core weak I am.
Mon 14 Nov, local run
12km today and 26km for the week so far
A mid paced run from my place to the athletics track, arrived there in 17 minutes, stopped and chatted with Burkie about my next 3 weeks coming up to Zatopek, how I should approach and working a rough plan for the upcoming weeks.
Basically keep the amount of sessions per week for the next 2 weeks (so 6-7 session a week). This week plan on 75-85k, next week start to slightly reduce time, reduce 75-60, 60-45, 8x1k - 5/6x1k etc. No more drinking for the next 3 weeks and my diet is fairly stable & healthy, my current weight is 77.8kg, the lightest I have been since I was 18-19 years old.
After chatting with Burkie I continued on until reaching 55 minutes and finishing in front of my place.
Note: last night I did not hardly sleep, so I need to be conscience of that when analysing tonight's session, 8x1000 with 60-75 sec recovery.
A mid paced run from my place to the athletics track, arrived there in 17 minutes, stopped and chatted with Burkie about my next 3 weeks coming up to Zatopek, how I should approach and working a rough plan for the upcoming weeks.
Basically keep the amount of sessions per week for the next 2 weeks (so 6-7 session a week). This week plan on 75-85k, next week start to slightly reduce time, reduce 75-60, 60-45, 8x1k - 5/6x1k etc. No more drinking for the next 3 weeks and my diet is fairly stable & healthy, my current weight is 77.8kg, the lightest I have been since I was 18-19 years old.
After chatting with Burkie I continued on until reaching 55 minutes and finishing in front of my place.
Note: last night I did not hardly sleep, so I need to be conscience of that when analysing tonight's session, 8x1000 with 60-75 sec recovery.
Monday 14 November 2005
Sun 13 Nov, You Yangs with a hang over...
14km today and for the week so far
Fell asleep on the floor of a friend's house about 3.30am and was picked up and taking home about 8ish. Sat around my unit feeling seedy and not to well. The 9am meeting at the You Yangs past and I started watching a great movie, The Power Of One. About 11am I received a text from the host of last nights drinks, she was going to the You Yangs, leaving at 12.30pm. So I started to work on my hydration and stopped feeling sorry for myself.
We arrived at the front gate at 1pm and off we went, I managed to get around in 65 minutes, which is good going considering I felt heavy, intoxicated and not great, but of course I felt better for the run.
Fell asleep on the floor of a friend's house about 3.30am and was picked up and taking home about 8ish. Sat around my unit feeling seedy and not to well. The 9am meeting at the You Yangs past and I started watching a great movie, The Power Of One. About 11am I received a text from the host of last nights drinks, she was going to the You Yangs, leaving at 12.30pm. So I started to work on my hydration and stopped feeling sorry for myself.
We arrived at the front gate at 1pm and off we went, I managed to get around in 65 minutes, which is good going considering I felt heavy, intoxicated and not great, but of course I felt better for the run.
Sat 12 Nov, Shield Round 5
10km today and 69km for the week so far
We had set up of equipment today at Aberfeldie so I arrived at 12:30 (too late to be very helpful). Today I intended to run a 1500m and possibly a 400m. Went for a warm up with Narelle & Louise and then did a few easy strides on the track around the bend before starting my stretching. Today I was hoping to break 4:50 again, but most importantly get my first lap right.
I was allocated the 3rd or 4th heat, 18 runners OMG. I was on the far outside on the start line, a big pack of guys who would run 4:40 - 5 min, I ensured that I was going to start calm (Burkie's last words to me), the race started and I moved slowly towards the inner lanes, at the 200m start line I was still in lane 2/3 and I was at the back of the BIG pack. Around the bend myself and a Melb Uni runner started to move up a few spots, along the front straight I was probably 15-16th, the first lap in 75sec (yes, finally, right on time) and I was running 2nd last (17th). Along the back straight I started to move into the tight pack and for the first time ever on the bend I had to use my elbow to get where I wanted, along the straight I was sitting in the middle of a very BIG pack, probably about 12 of us, very close. Still a big group at the 800m, by this stage I made my way to the front of this pack and pushed a little to close the gap of a small group just in front and at the same time trying to get rid of some of the young guys next to me. With 300 to go Burkie yelled to pick it up and have a go, for the first time at this stage I still felt strong and I started to catch along the back straight and pass people on the bend and coming into the home straight, I knew I couldn't catch anymore but I wanted to ensure I wasn't going to be past, I crossed 7th in 4:48.13, my second fastest time, but very happy with such a tight race and a controlled race.
Afterwards I went for a 15 min cool down with Narelle and then 30 minutes later I did 30 minutes along the river, no 400m today, couldn't be bothered.
Invited for drinks tonight, could turn into a big one....the morning run may be put back a few hours....
We had set up of equipment today at Aberfeldie so I arrived at 12:30 (too late to be very helpful). Today I intended to run a 1500m and possibly a 400m. Went for a warm up with Narelle & Louise and then did a few easy strides on the track around the bend before starting my stretching. Today I was hoping to break 4:50 again, but most importantly get my first lap right.
I was allocated the 3rd or 4th heat, 18 runners OMG. I was on the far outside on the start line, a big pack of guys who would run 4:40 - 5 min, I ensured that I was going to start calm (Burkie's last words to me), the race started and I moved slowly towards the inner lanes, at the 200m start line I was still in lane 2/3 and I was at the back of the BIG pack. Around the bend myself and a Melb Uni runner started to move up a few spots, along the front straight I was probably 15-16th, the first lap in 75sec (yes, finally, right on time) and I was running 2nd last (17th). Along the back straight I started to move into the tight pack and for the first time ever on the bend I had to use my elbow to get where I wanted, along the straight I was sitting in the middle of a very BIG pack, probably about 12 of us, very close. Still a big group at the 800m, by this stage I made my way to the front of this pack and pushed a little to close the gap of a small group just in front and at the same time trying to get rid of some of the young guys next to me. With 300 to go Burkie yelled to pick it up and have a go, for the first time at this stage I still felt strong and I started to catch along the back straight and pass people on the bend and coming into the home straight, I knew I couldn't catch anymore but I wanted to ensure I wasn't going to be past, I crossed 7th in 4:48.13, my second fastest time, but very happy with such a tight race and a controlled race.
Afterwards I went for a 15 min cool down with Narelle and then 30 minutes later I did 30 minutes along the river, no 400m today, couldn't be bothered.
Invited for drinks tonight, could turn into a big one....the morning run may be put back a few hours....
Fri 11 Nov 05, Remembrance Day
14km today and 59km for the week so far
I didn't run on Thursday..... Arrived at work just before 7am and took off for 2 laps of Albert Park lake, nice and sunny and little wind. First lap was 21:10 and the second was 20:55, so 2 easy-mid paced laps which were evenly run.
A little bit of stretching afterwards, the quads feel good now and I am looking forward to a 1500m race tmw at Aberfeldie.
I didn't run on Thursday..... Arrived at work just before 7am and took off for 2 laps of Albert Park lake, nice and sunny and little wind. First lap was 21:10 and the second was 20:55, so 2 easy-mid paced laps which were evenly run.
A little bit of stretching afterwards, the quads feel good now and I am looking forward to a 1500m race tmw at Aberfeldie.
Thursday 10 November 2005
Wed 9 Nov, Werribee River
13km today and 45km for the week so far
Took off for my run starting at the Riverbend reserve car park at 5.30pm, made my way into the reserve and over the dam wall, singlet off, to get some sun. Easy paced run with no intention of picking up the pace, remain one paced, about 4.50ish pace. Ran upto & through Wyndham Park, crossed the river over the stones past the football oval & pool, a lap of the car park and then return.
Arrived back at the car park in 61 minutes with the knowledge of 13-13.5k nice and easy. The quads felt better and I had worked up a decent sweat, singlet back on so I wouldn't get cold. Stretched for 10 minutes and then drove home.
At home some more stretching and then a bunch of core exercises.
Took off for my run starting at the Riverbend reserve car park at 5.30pm, made my way into the reserve and over the dam wall, singlet off, to get some sun. Easy paced run with no intention of picking up the pace, remain one paced, about 4.50ish pace. Ran upto & through Wyndham Park, crossed the river over the stones past the football oval & pool, a lap of the car park and then return.
Arrived back at the car park in 61 minutes with the knowledge of 13-13.5k nice and easy. The quads felt better and I had worked up a decent sweat, singlet back on so I wouldn't get cold. Stretched for 10 minutes and then drove home.
At home some more stretching and then a bunch of core exercises.
Wednesday 9 November 2005
Tue 8 Nov, track session
9km today and 32km for the week so far
Arrived at the track about 4.40ish, got changed and started my warm up by myself. My quads felt really trashed and still quite tender in a few spots, I did 3 laps in lane 8 before I got company, continued on for another 3 laps with some of the underage guys and Dave. Did about 15 minutes of stretching, especially concentrating on my calf/achilles, hamstrings, quads & ITB. I also did some glute stretching which surprisingly also felt in 'need'. Gave the run down to Burkie off the weekends activities and the massage with Narelle.
Burkie suggest a little shorter and slightly slower, which seemed like a good idea, and the wind was going to play havoc with tonights session too, I suspected. 6x800 @ 3 minutes with 75 sec recovery. With the majority of Peter's distance squad doing the same session tonight, I thought myself & Dave should get going asap to miss the big numbers.
As per normal we started a little fast but got the pace right on the second and subsequent reps, with Dave struggling after 3/4, he is struggling with a sore groin muscle. On my 4th rep I could feel my calf tightening and on the fifth it was more noticeable, so I opted to finish the session there.
Reps (recover):
2:54 (78sec)
2:59 (78sec)
2:59 (80sec)
2:58 (85sec)
2:58 (walked 300m)
After I changed shoes and then jogged 5 laps with Luke for my cool down, then chatting with Kylie I continued to stretch for 15-20 minutes.
Note: As I type this on Wed morning, my legs feel better, with some tenderness on the ITB where Narelle really gave them a working over.
Arrived at the track about 4.40ish, got changed and started my warm up by myself. My quads felt really trashed and still quite tender in a few spots, I did 3 laps in lane 8 before I got company, continued on for another 3 laps with some of the underage guys and Dave. Did about 15 minutes of stretching, especially concentrating on my calf/achilles, hamstrings, quads & ITB. I also did some glute stretching which surprisingly also felt in 'need'. Gave the run down to Burkie off the weekends activities and the massage with Narelle.
Burkie suggest a little shorter and slightly slower, which seemed like a good idea, and the wind was going to play havoc with tonights session too, I suspected. 6x800 @ 3 minutes with 75 sec recovery. With the majority of Peter's distance squad doing the same session tonight, I thought myself & Dave should get going asap to miss the big numbers.
As per normal we started a little fast but got the pace right on the second and subsequent reps, with Dave struggling after 3/4, he is struggling with a sore groin muscle. On my 4th rep I could feel my calf tightening and on the fifth it was more noticeable, so I opted to finish the session there.
Reps (recover):
2:54 (78sec)
2:59 (78sec)
2:59 (80sec)
2:58 (85sec)
2:58 (walked 300m)
After I changed shoes and then jogged 5 laps with Luke for my cool down, then chatting with Kylie I continued to stretch for 15-20 minutes.
Note: As I type this on Wed morning, my legs feel better, with some tenderness on the ITB where Narelle really gave them a working over.
Tuesday 8 November 2005
Mon 7 Nov, a lap of the Tan & a massage
6km today and 23km for the week so far
Well the legs are little 'trashed' from the weekend, only 13 odd kms of racing but 4 all out efforts really takes its toll. I think the ice bath has helped but my quads do feel very 'bashed' up. A lunch I made my way out, ran a slow lap of the Barracks exterior and then over to the Tan, an easy lap (17:55) and then another 5 minutes of running around on the grass area across from the barracks.
A little bit of stretching, probably not enough in hindsight.
Arrived at Narelle's at 4.35pm for a one hour massage, she knew I had raced on the weekend and I told her I had a small niggle in the left achilles area and that the quads felt very trashed. She found the spot in the 'left' achilles, nothing to be worried about just concentrate on stretching for a few days. Then she got to the hammies, "OMG what have you done to your hamstring Stuart" was her response, "a lot of build up of lactic waste". In hindsight, not enough stretching after the 300s on Thu and of course racing 4 times and jumping into a car within minutes on Sunday probably didn't help either, but again the 'left' side was worse than the right. After doing the backs of my legs, rolled over, both shins were fine, but the quads were tender and the ITB was very tight, considerably tight and she did a lot of work trying to release the pressure and again the 'left' side was worse than the right. Something to think about????
Well the legs are little 'trashed' from the weekend, only 13 odd kms of racing but 4 all out efforts really takes its toll. I think the ice bath has helped but my quads do feel very 'bashed' up. A lunch I made my way out, ran a slow lap of the Barracks exterior and then over to the Tan, an easy lap (17:55) and then another 5 minutes of running around on the grass area across from the barracks.
A little bit of stretching, probably not enough in hindsight.
Arrived at Narelle's at 4.35pm for a one hour massage, she knew I had raced on the weekend and I told her I had a small niggle in the left achilles area and that the quads felt very trashed. She found the spot in the 'left' achilles, nothing to be worried about just concentrate on stretching for a few days. Then she got to the hammies, "OMG what have you done to your hamstring Stuart" was her response, "a lot of build up of lactic waste". In hindsight, not enough stretching after the 300s on Thu and of course racing 4 times and jumping into a car within minutes on Sunday probably didn't help either, but again the 'left' side was worse than the right. After doing the backs of my legs, rolled over, both shins were fine, but the quads were tender and the ITB was very tight, considerably tight and she did a lot of work trying to release the pressure and again the 'left' side was worse than the right. Something to think about????
Monday 7 November 2005
Sun 6 Nov, Nigel Aylott Relay
17km today and for the week so far
I was invited by Tim (Old Miler) to run with the Melb Midday Milers in the NAR Relay which starts at Romsey, moves to Lancefield, then past & then back to Lancefield, finishing with a BBQ in Romsey. The day is about fun and participation, four person teams who all must run 4 legs each.
Left to Right: Gary (my uncle), GG (in the red), me (navy blue) & Jim (white), there are others behind but they were not in the first leg. Max is yet to make the line!
My first leg of the relay which was after the first time trial (2 runners per team). 3.6km gravel road, start uphill with some undulations to sort the field out, this leg was with all of the No. 4 runners, so this would let the team Captains see where there weakest runner was compared to the other 4 teams. Max moved away straight away and myself & GG sat together for the first 2k's with him moving away from me on the third rise, I handed over to Banger (our No. 3) in third position, a good distance in front of Gary (my uncle, who I have only beaten once before, but currently I am fitter). This leg took a bit out of me, whilst I probably didn't go 100%, the hills and not a great warm up made this seem a little harder than it probably was, overall not too bad.
Back in the car as a team, giving some encouragement and some friendly sledging to opposition teams, we moved to the next change over. My next leg was probably to be my easiest, 3.25km mainly on gravel, very flat for the first 2k + with a slight rise to finish, again this was a battle with all of the No. 4 runners which was slightly different, I actually moved into the lead and lead for the first km or so which was a strange feeling, eventually GG moved alongside me and I tried to remain next to him for as long as possible, but eventually I couldn't hang on and then Max passed me and made me feel quite slow. Eventually Max moved past GG, at the finish our team were third, but this time closer than after my first leg, handing over to Banger again to finish off the last leg prior to the lunch break.
We all stopped in Lancefield for lunch, 30-40 minutes, myself & Banger were up for the 2nd 3km time trial. Ten runners on the line, I knew I would probably finish 8th, I needed as much of a break on 9th and to be as close as possible to 7th. I tried for a cautious start as I knew the run had a slight constant rise after the first km, happily I thought I started to catch 6 & 7th in the final 500m and crossed the line in 12:01 (or 4), which 12 months ago I couldn't do in a track race, let alone for my third race for the day.
My final leg was after all of the very hard legs, it was to be the final leg back into Lancefield 3.7km with the first 2k's downhill. This time I started last, approx 2= minutes behind the leaders and about 5 sec after Andrew (in 4th position). I followed Andrew by 10m or so for the first km and then I moved up and was on his shoulder or alongside until 1400m to go, but then I couldn't move when he picked up the pace and I continued to fight because I knew every second could mean something.
A great day, finished with a BBQ, met a lot of good people who were all happy to mingle with people they didn't know and made them feel very welcomed, a true reflection of distance runners, different abilities but all with the same passion for running.
I finished the day off with a 2 bag ice bath at home, submerged up to my waist, it might be good for you, but it sure is an eye opener....
My Individual Results:
1st leg, 3.60km - 3rd 14:43
2nd leg, 3.25km - 3rd 12:47
3rd leg, 3km time trial - 8th 12:01
4th leg, 3.70km - 4th 13:18
I was invited by Tim (Old Miler) to run with the Melb Midday Milers in the NAR Relay which starts at Romsey, moves to Lancefield, then past & then back to Lancefield, finishing with a BBQ in Romsey. The day is about fun and participation, four person teams who all must run 4 legs each.
Left to Right: Gary (my uncle), GG (in the red), me (navy blue) & Jim (white), there are others behind but they were not in the first leg. Max is yet to make the line!
My first leg of the relay which was after the first time trial (2 runners per team). 3.6km gravel road, start uphill with some undulations to sort the field out, this leg was with all of the No. 4 runners, so this would let the team Captains see where there weakest runner was compared to the other 4 teams. Max moved away straight away and myself & GG sat together for the first 2k's with him moving away from me on the third rise, I handed over to Banger (our No. 3) in third position, a good distance in front of Gary (my uncle, who I have only beaten once before, but currently I am fitter). This leg took a bit out of me, whilst I probably didn't go 100%, the hills and not a great warm up made this seem a little harder than it probably was, overall not too bad.
Back in the car as a team, giving some encouragement and some friendly sledging to opposition teams, we moved to the next change over. My next leg was probably to be my easiest, 3.25km mainly on gravel, very flat for the first 2k + with a slight rise to finish, again this was a battle with all of the No. 4 runners which was slightly different, I actually moved into the lead and lead for the first km or so which was a strange feeling, eventually GG moved alongside me and I tried to remain next to him for as long as possible, but eventually I couldn't hang on and then Max passed me and made me feel quite slow. Eventually Max moved past GG, at the finish our team were third, but this time closer than after my first leg, handing over to Banger again to finish off the last leg prior to the lunch break.
We all stopped in Lancefield for lunch, 30-40 minutes, myself & Banger were up for the 2nd 3km time trial. Ten runners on the line, I knew I would probably finish 8th, I needed as much of a break on 9th and to be as close as possible to 7th. I tried for a cautious start as I knew the run had a slight constant rise after the first km, happily I thought I started to catch 6 & 7th in the final 500m and crossed the line in 12:01 (or 4), which 12 months ago I couldn't do in a track race, let alone for my third race for the day.
My final leg was after all of the very hard legs, it was to be the final leg back into Lancefield 3.7km with the first 2k's downhill. This time I started last, approx 2= minutes behind the leaders and about 5 sec after Andrew (in 4th position). I followed Andrew by 10m or so for the first km and then I moved up and was on his shoulder or alongside until 1400m to go, but then I couldn't move when he picked up the pace and I continued to fight because I knew every second could mean something.
A great day, finished with a BBQ, met a lot of good people who were all happy to mingle with people they didn't know and made them feel very welcomed, a true reflection of distance runners, different abilities but all with the same passion for running.
I finished the day off with a 2 bag ice bath at home, submerged up to my waist, it might be good for you, but it sure is an eye opener....
My Individual Results:
1st leg, 3.60km - 3rd 14:43
2nd leg, 3.25km - 3rd 12:47
3rd leg, 3km time trial - 8th 12:01
4th leg, 3.70km - 4th 13:18
Sat 5 Nov, Shield Comp Round 4
7km today and 69km for the week so far
A long session at Little A's today, everything seemed to be poorly organised, for whatever reason. Normally I would be finished by 11-11:15 but today 12:10pm......
Today its Cam's 2nd day as a licenced driver, so he offered to come and pick me up and take me to athletics, so obvioulsy I accepted the lift. We arrived at Aberfeldie exactly 60 minutes prior to the first 800m race, which Cam would be running in, so myself and a couple others took off for our 10 min easy warm up, I then did a few strides and then moved into my stretching regime and then a couple more strides.
Cam was allocated in the first race, hoping to get back into some form, he was hoping to run 2:04 (PB 2:01). After 400 he was sitting 2nd last of 10 but had gone thru in 58-59 and was looking very relaxed, with a bit of work along the back straight he moved up a couple of spots and then finished well crossing 2:04.04 very pleased with himself.
I was allocated the 4th heat, 12 starters and to the best of my knowledge the majority were 2:17-22 runners, so this should be a good race. I started in lane 4, at the cross over I moved over to the inside lane and was equal 2nd with one of the 16 year olds from my club, at the 150m a Melb Uni guy causght and passed quickly I moved a little forward of Darren and sat 2nd for the remainder of the first lap with a group of 6 directly behind me. First lap was 65-66, probably 2-3 seconds too fast, try & hold around the bend, at the start of the back straight Darren moved passed me easily and another moved along side me (Hamish B, Melb Uni), with 200 to go I was 4th and starting to hurt but I tried to hold my position on the bend with others very close. With a fast finishing Coburg runner I crossed 5th in a time of 2:20.21 which is my second fastest time. In hindsight a good time considering a tactically poor run race and a hard weeks work.
Finished the day with a 15 minute cool down and a go at shot put (5kg 7m 82cm; 18 cm off Div 3 qual, oh well).
A long session at Little A's today, everything seemed to be poorly organised, for whatever reason. Normally I would be finished by 11-11:15 but today 12:10pm......
Today its Cam's 2nd day as a licenced driver, so he offered to come and pick me up and take me to athletics, so obvioulsy I accepted the lift. We arrived at Aberfeldie exactly 60 minutes prior to the first 800m race, which Cam would be running in, so myself and a couple others took off for our 10 min easy warm up, I then did a few strides and then moved into my stretching regime and then a couple more strides.
Cam was allocated in the first race, hoping to get back into some form, he was hoping to run 2:04 (PB 2:01). After 400 he was sitting 2nd last of 10 but had gone thru in 58-59 and was looking very relaxed, with a bit of work along the back straight he moved up a couple of spots and then finished well crossing 2:04.04 very pleased with himself.
I was allocated the 4th heat, 12 starters and to the best of my knowledge the majority were 2:17-22 runners, so this should be a good race. I started in lane 4, at the cross over I moved over to the inside lane and was equal 2nd with one of the 16 year olds from my club, at the 150m a Melb Uni guy causght and passed quickly I moved a little forward of Darren and sat 2nd for the remainder of the first lap with a group of 6 directly behind me. First lap was 65-66, probably 2-3 seconds too fast, try & hold around the bend, at the start of the back straight Darren moved passed me easily and another moved along side me (Hamish B, Melb Uni), with 200 to go I was 4th and starting to hurt but I tried to hold my position on the bend with others very close. With a fast finishing Coburg runner I crossed 5th in a time of 2:20.21 which is my second fastest time. In hindsight a good time considering a tactically poor run race and a hard weeks work.
Finished the day with a 15 minute cool down and a go at shot put (5kg 7m 82cm; 18 cm off Div 3 qual, oh well).
Fri 4 Nov, a short easy 25 minutes
5km today and 62km for the week so far
Just over 5km very easy from home around a couple of local parks and roads, trying to stay very easy, so slow I hardly raised any form of sweat. Just wanted to run a little tightness from the hammies after yesterdays track session.
Tomorrow a round of Shield Comp, will be running the 800m only, hoping for another sub 2:20 run if I get the pacing right, but the last weeks efforts may stop that??? Sunday a road relay with the Melbourne Midday Milers, 4 person teams running 4 legs each, a 3k time trial and 3 other legs between 3.2 & 3.8k for me, should be a good day.
Just over 5km very easy from home around a couple of local parks and roads, trying to stay very easy, so slow I hardly raised any form of sweat. Just wanted to run a little tightness from the hammies after yesterdays track session.
Tomorrow a round of Shield Comp, will be running the 800m only, hoping for another sub 2:20 run if I get the pacing right, but the last weeks efforts may stop that??? Sunday a road relay with the Melbourne Midday Milers, 4 person teams running 4 legs each, a 3k time trial and 3 other legs between 3.2 & 3.8k for me, should be a good day.
Friday 4 November 2005
Thu 3 Nov, short repeats, track session
7km today and 57km for the week so far
Arrived at the track and did a five lap warm up with a good size bunch, always nice to chat & jog, finished off with a bunch of run throughs. Humidish tonight, with a strong wind which would be annoying, 6x300 @ 51-52sec with a 2 1/2 min break, sounded easy, but proved not to be.
The first three were in the 50s, but each time I felt I lost form and speed in the final 30-50m, the final 3 were different & harder, I still managed the 4th & 5th in 52sec and the last one in 53 but the legs were in trouble on each rep and I was getting the wobbles.
Afterwards I could really feel the hamstrings had been worked over, finished with a walking lap and then 3 laps of slow jogging, probably should have done two more laps but couldn't be bothered.
Arrived at the track and did a five lap warm up with a good size bunch, always nice to chat & jog, finished off with a bunch of run throughs. Humidish tonight, with a strong wind which would be annoying, 6x300 @ 51-52sec with a 2 1/2 min break, sounded easy, but proved not to be.
The first three were in the 50s, but each time I felt I lost form and speed in the final 30-50m, the final 3 were different & harder, I still managed the 4th & 5th in 52sec and the last one in 53 but the legs were in trouble on each rep and I was getting the wobbles.
Afterwards I could really feel the hamstrings had been worked over, finished with a walking lap and then 3 laps of slow jogging, probably should have done two more laps but couldn't be bothered.
Wed 2 Nov, Weribee River
8km today and 50km for the week so far
An early evening run, I got to the Riverbend Reserve about 5.30ish, still probably high 20's and very sunny, so I left the singlet nice and dry in the car (one less thing to wash). Plan was to run very easy on dirt & grass trails with as little hard stuff as possible!
I ran just over 20 minutes towards Wyndham Park, conscience of not going too fast, a couple of times I walked 10 seconds just to ensure I wasn't getting into a nice groove and running too fast. I turned at 20:30 and returned back, passing one of our club members who is a PT, she had two clients running up and down a short dirt hill, looked like they too were very hot.
I finished the run right on 40 minutes and was very wet in sweat, mental note ot drink lots this evening. I also noted that my legs felt quite heavy today too.
An early evening run, I got to the Riverbend Reserve about 5.30ish, still probably high 20's and very sunny, so I left the singlet nice and dry in the car (one less thing to wash). Plan was to run very easy on dirt & grass trails with as little hard stuff as possible!
I ran just over 20 minutes towards Wyndham Park, conscience of not going too fast, a couple of times I walked 10 seconds just to ensure I wasn't getting into a nice groove and running too fast. I turned at 20:30 and returned back, passing one of our club members who is a PT, she had two clients running up and down a short dirt hill, looked like they too were very hot.
I finished the run right on 40 minutes and was very wet in sweat, mental note ot drink lots this evening. I also noted that my legs felt quite heavy today too.
Wednesday 2 November 2005
Tue 1 Nov, a morning track session
12km today and 42km for the week so far
Melbourne Cup Day and I have been invited to a BBQ (thank goodness, something to do). I found out that some of the ladies were training in the morning so I headed down to do my 8x1k session. I chatted with Burkie regarding the session on the phone when I arrived, he suggested 60 sec for the recovery and to be aware of the heat (25 degrees at 10am) and not go to fast too early (rolleyes, he knows me too well).
Five laps in lane 8 for my warm up with some drills thrown in for good measure, followed by 5x70m strides, a good sweat and I then swapped for my flats and moved to the start/finish line to commence the session.
First rep was too fast and the second probably was too, esp with the heat, little wind but lots of sun, after my 3rd rep I knew the singlet had to come off, was hoping the girls wouldn't give me to much 'stick', but I was drenched. Did the 4th, right on time, but I had to work hard, quick call to Burkie and I re-adjusted the session to 600s and he suggested I slow it a little too.
Reps (recover):
3:36 (59)
3:38 (1:02)
3:40 (1:01)
3:48 (1:35) incl call to Burkie
600s
2:15 (59)
2:16 (1:01)
2:16 (1:00)
2:16 (59)
2:18 (5:00)
1000
3:28 (walked 1 lap, jogged 2, walked 1 bare feet)
All breaks involved walk/jog across the track diagonally back to the start/finish line. Was soaked in sweat, my shorts did not have a dry patch. It wasn't the session I planned but it was still a good work out.
Melbourne Cup Day and I have been invited to a BBQ (thank goodness, something to do). I found out that some of the ladies were training in the morning so I headed down to do my 8x1k session. I chatted with Burkie regarding the session on the phone when I arrived, he suggested 60 sec for the recovery and to be aware of the heat (25 degrees at 10am) and not go to fast too early (rolleyes, he knows me too well).
Five laps in lane 8 for my warm up with some drills thrown in for good measure, followed by 5x70m strides, a good sweat and I then swapped for my flats and moved to the start/finish line to commence the session.
First rep was too fast and the second probably was too, esp with the heat, little wind but lots of sun, after my 3rd rep I knew the singlet had to come off, was hoping the girls wouldn't give me to much 'stick', but I was drenched. Did the 4th, right on time, but I had to work hard, quick call to Burkie and I re-adjusted the session to 600s and he suggested I slow it a little too.
Reps (recover):
3:36 (59)
3:38 (1:02)
3:40 (1:01)
3:48 (1:35) incl call to Burkie
600s
2:15 (59)
2:16 (1:01)
2:16 (1:00)
2:16 (59)
2:18 (5:00)
1000
3:28 (walked 1 lap, jogged 2, walked 1 bare feet)
All breaks involved walk/jog across the track diagonally back to the start/finish line. Was soaked in sweat, my shorts did not have a dry patch. It wasn't the session I planned but it was still a good work out.
Monday 31 October 2005
Mon 31 Oct, the middle of a 4 day weekend
10km today and 30km for the week so far
WOW what a night, a great night, so good I couldn't go to work, some of the highs...
Today I manage what was suppose to be an even 4.40ish pace run around the local roads & streets with a few visits on dirt around some local reserves & parks.
I probably went a little too fast for a few k's here and there but overall a nice run in the evening.
October's Stats:
TOTAL KM : 280km (Missed days: 5 days)
YEARLY TOTAL: 2671km
EXCUSES: a few days lay off here & there
PROBLEMS: none really
RACES: a few track races, with lots of PBs for the 800, 1500, 3 & 5k
NOVEMBER RACES: a few more track races
GOALS: Prepare myself for Zatopek (5 Dec), back into 80k weeks and hill work.
WOW what a night, a great night, so good I couldn't go to work, some of the highs...
Today I manage what was suppose to be an even 4.40ish pace run around the local roads & streets with a few visits on dirt around some local reserves & parks.
I probably went a little too fast for a few k's here and there but overall a nice run in the evening.
October's Stats:
TOTAL KM : 280km (Missed days: 5 days)
YEARLY TOTAL: 2671km
EXCUSES: a few days lay off here & there
PROBLEMS: none really
RACES: a few track races, with lots of PBs for the 800, 1500, 3 & 5k
NOVEMBER RACES: a few more track races
GOALS: Prepare myself for Zatopek (5 Dec), back into 80k weeks and hill work.
Sun 30 Oct, You Yangs in the arvo
20km today and for the week so far
Well a very easy week last week, will need to get back to my routine, so many things are happening in my life at the moment and most of them are not good! This weekend I had a 4 day break which had some extremely BIG highs and some very LOW lows, whilst I do not want my running blog to become where I type about my life I have mentioned it (& I know what I mean, without saying too much)so I can try to understand why my running took a backwards step for more important life issues, enough said.
Saturday night Connor & Declan stayed at their dad's new house for the first time, so running was not a priority. On Sunday arvo when I took the boys home I drove for an afternoon stroll at the You Yangs, arriving 4.30pm, the plan was to run one lap (14k) and then go home. I moved easily thru the hills and pushed on the flats, nearing the hour mark I knew I was really enjoying myself so I continued on back to the car, rehydrated and then made my way onto one of the horse trails for an extra 25-30 minutes. Ran in just shorts and was drenched in sweat, had a great run without going to fast, as I was aware I had been bludging last week and this week was going to be different, so I didn't want to push to early too soon.
Finished off with 10 minutes of standing stretches.
Well a very easy week last week, will need to get back to my routine, so many things are happening in my life at the moment and most of them are not good! This weekend I had a 4 day break which had some extremely BIG highs and some very LOW lows, whilst I do not want my running blog to become where I type about my life I have mentioned it (& I know what I mean, without saying too much)so I can try to understand why my running took a backwards step for more important life issues, enough said.
Saturday night Connor & Declan stayed at their dad's new house for the first time, so running was not a priority. On Sunday arvo when I took the boys home I drove for an afternoon stroll at the You Yangs, arriving 4.30pm, the plan was to run one lap (14k) and then go home. I moved easily thru the hills and pushed on the flats, nearing the hour mark I knew I was really enjoying myself so I continued on back to the car, rehydrated and then made my way onto one of the horse trails for an extra 25-30 minutes. Ran in just shorts and was drenched in sweat, had a great run without going to fast, as I was aware I had been bludging last week and this week was going to be different, so I didn't want to push to early too soon.
Finished off with 10 minutes of standing stretches.
Fri 28 Oct, the Tan
4km today and 25km for the week so far
Another pathetic approach to my running, just a short trot around the Tan before stopping early for the day for a work BBQ and a couple of beers, then an early finish for the day.
Easy pace around the Tan; 17:30. Little A's tommorrow, no running until Sunday arvo as I will be spending some quality time with Connor & Declan!
Another pathetic approach to my running, just a short trot around the Tan before stopping early for the day for a work BBQ and a couple of beers, then an early finish for the day.
Easy pace around the Tan; 17:30. Little A's tommorrow, no running until Sunday arvo as I will be spending some quality time with Connor & Declan!
Friday 28 October 2005
Thu 27 Oct, Vic Milers Club Inaugural Race
6.5km today and 21km for the week so far
What a light week, 2 days of not running, 2 days of eating more than normal, 2 days of less sleep and 2 days where I normally would have been running, but at least I'm not overdone.....
Tonight myself, Cam & Luke (one of Cam's mate's) are competing at Box Hill with the Victorian Milers Club, this is their first meet, there are 4 men's heats and 2 women's heat, I was allocated to race in the Men's 4th heat, which appeared to have some very fast 4:20ish runners OMG.
The drive from Hoppers was very painful, 90-95 minutes, you have to love peak hour traffic. We arrived at 6.30ish which was 1 hour before the boys race, we registered and went for a warm up with Toomz, afterwards I caught up with ChrisB, jegster, Old Miler, Journeyman and heaps of others who run with Sandy who I have been for a few runs in the Dandy's. Myself, jegster and ChrisB were running in the same race, basically we knew there would be 2 groups, the 4:20-30 group and the 4:40+ group.
The boys ran great, Luke set a new PB (4:06) and Cam who has a PB of 4:12 but this season has run 4:37 & 4:29 ran a very good race finishing in 4:14, thank goodness, he is starting to come back. My race started quite quickly and by the 120m mark the groups had already formed. My first lap was in 71-72, too fast, but must continue on, I tried to keep the pace up but I had no kick for the final 300 and suffered when past by 3 who had been following, I tried to remain with them but couldn't. Crossed 4:48.8, 1.5 sec of my PB but I was happy, second time under 4:50 so I cannot complain. 11th out of 13.
Overall the concept was good, race and watch a bunch of very good fast races. Look forward to the next one.
What a light week, 2 days of not running, 2 days of eating more than normal, 2 days of less sleep and 2 days where I normally would have been running, but at least I'm not overdone.....
Tonight myself, Cam & Luke (one of Cam's mate's) are competing at Box Hill with the Victorian Milers Club, this is their first meet, there are 4 men's heats and 2 women's heat, I was allocated to race in the Men's 4th heat, which appeared to have some very fast 4:20ish runners OMG.
The drive from Hoppers was very painful, 90-95 minutes, you have to love peak hour traffic. We arrived at 6.30ish which was 1 hour before the boys race, we registered and went for a warm up with Toomz, afterwards I caught up with ChrisB, jegster, Old Miler, Journeyman and heaps of others who run with Sandy who I have been for a few runs in the Dandy's. Myself, jegster and ChrisB were running in the same race, basically we knew there would be 2 groups, the 4:20-30 group and the 4:40+ group.
The boys ran great, Luke set a new PB (4:06) and Cam who has a PB of 4:12 but this season has run 4:37 & 4:29 ran a very good race finishing in 4:14, thank goodness, he is starting to come back. My race started quite quickly and by the 120m mark the groups had already formed. My first lap was in 71-72, too fast, but must continue on, I tried to keep the pace up but I had no kick for the final 300 and suffered when past by 3 who had been following, I tried to remain with them but couldn't. Crossed 4:48.8, 1.5 sec of my PB but I was happy, second time under 4:50 so I cannot complain. 11th out of 13.
Overall the concept was good, race and watch a bunch of very good fast races. Look forward to the next one.
Wednesday 26 October 2005
Tue 25 Oct, no running today
0km today and 15km for the week so far
It's going to be a very low mileage week, no problems, but with a short run on Sunday and no running today, a short easy run on Wednesday and a 1500m race on Thursday, this will mean a very low week.
Did a bunch of situps, push ups & crunches, but that's it!
It's going to be a very low mileage week, no problems, but with a short run on Sunday and no running today, a short easy run on Wednesday and a 1500m race on Thursday, this will mean a very low week.
Did a bunch of situps, push ups & crunches, but that's it!
Monday 24 October 2005
Mon 24 Oct, a lap of Albert Park
9km today and 15km for the week so far
Arrived at work just before 7am, intention was to run 2 laps of Albert Park plus getting there & back, but half way around I decided one lap would be suffice. Beautiful morning, lots of sunshine and no wind, i wish I was running faster this morning it would have been great. 20:15 around the lake.
Western A' Club Committee meeting tonight & AV Winter Meeting on Wednesday.
Arrived at work just before 7am, intention was to run 2 laps of Albert Park plus getting there & back, but half way around I decided one lap would be suffice. Beautiful morning, lots of sunshine and no wind, i wish I was running faster this morning it would have been great. 20:15 around the lake.
Western A' Club Committee meeting tonight & AV Winter Meeting on Wednesday.
Sun 23 Oct, CR 5k Wobble
6km today and for the week so far
Arrived at the Brighton Baths minutes prior to the start (rolleyes), so my warm up was ordinary, I predicted in the guessing comp 19:05, I should have taken into account the head wind on the return trip and the fact that I raced hard yesterday, oh well.
The photo left to right; Me, Kelvin, Old Miler, Greybeard & lots of others
I started hard (as per normal), running alongside Tim Crosbie (not the smartest thing to do, he is much faster than me). I stayed with Tim until just prior to the 1k mark where I moved right behind him, but by this stage I knew I was already in trouble, with my quads starting to hurt and a feeling of build up in the hammies, I knew it was going to be a long 5k race. Still running fast enough at the 2k mark but quickly I was looking for Tim to turn around, but he kept on going, this 500m felt like 800m, OMG it is going to be along way home. At the 3k mark I deliberately slowed down and even moved off the course into a park and stopped and had a drink from a fountain, once back on I cruised in probably at 4:15-30 pace, finished 20:50ish, fairly ordinary.
Leading; Me & Old Miler, just behind Kelvin, Eskimo & Blueboy
Not much of a cool down, but did get to have coffee and chat with some old & new acquaintances, which was the 'real' purpose of the day! Spent the remainder of the day in the city and meet up with a special friend!
Arrived at the Brighton Baths minutes prior to the start (rolleyes), so my warm up was ordinary, I predicted in the guessing comp 19:05, I should have taken into account the head wind on the return trip and the fact that I raced hard yesterday, oh well.
The photo left to right; Me, Kelvin, Old Miler, Greybeard & lots of others
I started hard (as per normal), running alongside Tim Crosbie (not the smartest thing to do, he is much faster than me). I stayed with Tim until just prior to the 1k mark where I moved right behind him, but by this stage I knew I was already in trouble, with my quads starting to hurt and a feeling of build up in the hammies, I knew it was going to be a long 5k race. Still running fast enough at the 2k mark but quickly I was looking for Tim to turn around, but he kept on going, this 500m felt like 800m, OMG it is going to be along way home. At the 3k mark I deliberately slowed down and even moved off the course into a park and stopped and had a drink from a fountain, once back on I cruised in probably at 4:15-30 pace, finished 20:50ish, fairly ordinary.
Leading; Me & Old Miler, just behind Kelvin, Eskimo & Blueboy
Not much of a cool down, but did get to have coffee and chat with some old & new acquaintances, which was the 'real' purpose of the day! Spent the remainder of the day in the city and meet up with a special friend!
Sat 22 Oct, 1500m race
12km today and 70km for the week so far
Normal Saturday morning with Little A's and off to Aberfeldie, thunderstorms forecasted all afternoon. I arrived approximately 1 hour prior to my race and went for a 3-4k warm up, followed by a few strides at a quicker pace and then 10-15 minutes of stretching, sometimes in light rain.
I was in a 4:40-4:55 group, 15 of us. My aim was to run the first lap in 76 and be very controlled and then maintain that for until the 1k mark, then a slight pick up of intensity and see what happens with another pick up with 230m. On the starting line I was in the middle of the line, start & was able to get into lane 1 quite quickly and follow a group up the straight & around the bend, once into the main straight I got blocked and needed to use my arm to force my way thru which happened quickly (very exciting, this seemed like real racing), again back onto the rail and passed Burkie calling lap times (75-76), excellent. I am unsure of what my lap times were for the next lap but it was all controlled, a little bit of mucking around moving around slower runners or changing lines depending on others stride pattern, but most importantly all controlled. The 3rd lap I sat behind a small group knowing I wanted to make a small move when into the front straight, luckily the 2 in front of me opened up a little and I was able to move in between them and move in front and get the inside line prior to the bend (400 to go), once I straightened in the back straight I tried to increase my intensity and make a move around a couple, with 200 to go I got passed by the Melb Uni runner who got me last week in the 8, I tried to follow him and hang on, crossed 6th in a PB of 4:47.17 WOW :-) I was very surprised by my time, Burkie was not, he told me just prior I would run 4:47-48 if I did it right, no wonder he is a coach!
For my cool down I went for a 5-6km run around the river with Adam (ads) and chatted about our races and his upcoming Auckland Marathon (good luck), Later in POURING rain I raced a 400m in 1:04.1 which was good considering the conditions.
Normal Saturday morning with Little A's and off to Aberfeldie, thunderstorms forecasted all afternoon. I arrived approximately 1 hour prior to my race and went for a 3-4k warm up, followed by a few strides at a quicker pace and then 10-15 minutes of stretching, sometimes in light rain.
I was in a 4:40-4:55 group, 15 of us. My aim was to run the first lap in 76 and be very controlled and then maintain that for until the 1k mark, then a slight pick up of intensity and see what happens with another pick up with 230m. On the starting line I was in the middle of the line, start & was able to get into lane 1 quite quickly and follow a group up the straight & around the bend, once into the main straight I got blocked and needed to use my arm to force my way thru which happened quickly (very exciting, this seemed like real racing), again back onto the rail and passed Burkie calling lap times (75-76), excellent. I am unsure of what my lap times were for the next lap but it was all controlled, a little bit of mucking around moving around slower runners or changing lines depending on others stride pattern, but most importantly all controlled. The 3rd lap I sat behind a small group knowing I wanted to make a small move when into the front straight, luckily the 2 in front of me opened up a little and I was able to move in between them and move in front and get the inside line prior to the bend (400 to go), once I straightened in the back straight I tried to increase my intensity and make a move around a couple, with 200 to go I got passed by the Melb Uni runner who got me last week in the 8, I tried to follow him and hang on, crossed 6th in a PB of 4:47.17 WOW :-) I was very surprised by my time, Burkie was not, he told me just prior I would run 4:47-48 if I did it right, no wonder he is a coach!
For my cool down I went for a 5-6km run around the river with Adam (ads) and chatted about our races and his upcoming Auckland Marathon (good luck), Later in POURING rain I raced a 400m in 1:04.1 which was good considering the conditions.
Fri 21 Oct, the Tan
4km today and 58km for the week so far
An easy 19 min run around the Tan, got a little wet from a shower, but thankfully I missed any of the BIG storms that where going though Melbourne on the day.
An easy 19 min run around the Tan, got a little wet from a shower, but thankfully I missed any of the BIG storms that where going though Melbourne on the day.
Friday 21 October 2005
Thu 20 Oct, short sharp track session
7km today and 54km for the week so far
At the track, warm up of 5 laps with strides & some drills, lots of stretching. Speed & shorter breaks is the call today, 6x400m @ 76sec per lap with a 75 sec break, no more. Doing the session with Dave S, Burkie's suggestion is for him to go slightly slower, probably 4 sec, so he will start just before me and the perfect world is we cross the line together.
Splits (recov):
1:14 (1:15)
1:15 (1:15)
1:15 (1:16)
1:16 (1:14
1:18 (1:16)
1:18 (walk 200m, changed shoes, put on more clothes and then a 5 lap c/d with Dave & then Luke)
The short faster stuff really gets the breathing happening, much different to 1k repeats. The breaks were manageable, I asked Luke about his Tue session, 6x800 @ 2.36 with 30 sec break......
Racing on Saturday, 1500m & 400m. May go for an easy 30-45 minute run on Friday.
At the track, warm up of 5 laps with strides & some drills, lots of stretching. Speed & shorter breaks is the call today, 6x400m @ 76sec per lap with a 75 sec break, no more. Doing the session with Dave S, Burkie's suggestion is for him to go slightly slower, probably 4 sec, so he will start just before me and the perfect world is we cross the line together.
Splits (recov):
1:14 (1:15)
1:15 (1:15)
1:15 (1:16)
1:16 (1:14
1:18 (1:16)
1:18 (walk 200m, changed shoes, put on more clothes and then a 5 lap c/d with Dave & then Luke)
The short faster stuff really gets the breathing happening, much different to 1k repeats. The breaks were manageable, I asked Luke about his Tue session, 6x800 @ 2.36 with 30 sec break......
Racing on Saturday, 1500m & 400m. May go for an easy 30-45 minute run on Friday.
Wednesday 19 October 2005
Tagged by Go Girl
Ok, I have been tagged too!
The rules are:
1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.
This is what I had posted:
The race starts a little late (by 5 or so minutes), there are 11 starters of the listed 12 and Daniel Quin (current Vic Champ) is one of them, oh well I will be lapped multiple times by a couple of the starters, DQ and Grant Morgan the other.
I was talking about an Allcomers AV 5000m race at Williamstown, where I was hoping to break 20 minutes in Jan 05, but over racing and a nice head wind on the back straight resulted in a 20:30ish.
So now I tag:
Wildthing
pepster
A girl running
Martin
Paulc
Wed 19 Oct, Southbank, Docklands
9km today and 47km for the week so far
Arrived at work at 7am, dropped my bags off and took off for an investigative run. Use my running to do some sight seeing. I ran along St Kilda Rd, down into Southbank, past the cafes, casino, past 'Jeff's Shed', then around some of the dock areas and then the Docklands Stadium. WOW, heaps of things have changed around this area since I was last here a few months ago. Then I made my way to Spencer St station, what a mess, then back over the river, past the back of the Crown complex and then back to Vic Bks.
A nice recovery run which I got some sight seeing in!
Arrived at work at 7am, dropped my bags off and took off for an investigative run. Use my running to do some sight seeing. I ran along St Kilda Rd, down into Southbank, past the cafes, casino, past 'Jeff's Shed', then around some of the dock areas and then the Docklands Stadium. WOW, heaps of things have changed around this area since I was last here a few months ago. Then I made my way to Spencer St station, what a mess, then back over the river, past the back of the Crown complex and then back to Vic Bks.
A nice recovery run which I got some sight seeing in!
Tue 18 Oct, 1k repeat track session
13km today and 38km for the week so far
Arrived at the track at 4.45pm ish and took off for a 18 min w/up with Dave & Mick and then 5x60m strides, followed by some stretching, changed to my flats and had a quick chat with Burkie about my w/e race splits and how the legs were feeling. He agreed I need to work on the length of my recoveries, get them back to 90 sec with all intention of getting them down to 60 sec (OMG). He also agreed as my legs felt a little heavy still, not to do the 2x2k & 4x1k repeats but just stick with the 1k repeats and hopefully do all 8.
Surfer Dave (as many are calling him) was going to try 6 (concern over the shorter recovery) and Mick was going to do 3 or 4 but slower and Dave T 6x400 (working on speed). Off we went, first 200 in 45s, so basically on track.
Splits (recover):
3:46 (1:33)
3:48 (1:35)
3:51 (1:36)
3:46 (1:35)
3:49 (1:40)
3:49 (1:40)
3:43 (1:42) deliberately tried to pick it up
3:32 (2 1/2 lap jog cool down)
Dave rested during the 4th repeat and did a 800 for the 7th, he worked very hard. In hindsight I need to be on the line to go at 1:25, so that will be the plan next week. Overall a great session with splits that I could never have dreamed about 12 months ago.
Arrived at the track at 4.45pm ish and took off for a 18 min w/up with Dave & Mick and then 5x60m strides, followed by some stretching, changed to my flats and had a quick chat with Burkie about my w/e race splits and how the legs were feeling. He agreed I need to work on the length of my recoveries, get them back to 90 sec with all intention of getting them down to 60 sec (OMG). He also agreed as my legs felt a little heavy still, not to do the 2x2k & 4x1k repeats but just stick with the 1k repeats and hopefully do all 8.
Surfer Dave (as many are calling him) was going to try 6 (concern over the shorter recovery) and Mick was going to do 3 or 4 but slower and Dave T 6x400 (working on speed). Off we went, first 200 in 45s, so basically on track.
Splits (recover):
3:46 (1:33)
3:48 (1:35)
3:51 (1:36)
3:46 (1:35)
3:49 (1:40)
3:49 (1:40)
3:43 (1:42) deliberately tried to pick it up
3:32 (2 1/2 lap jog cool down)
Dave rested during the 4th repeat and did a 800 for the 7th, he worked very hard. In hindsight I need to be on the line to go at 1:25, so that will be the plan next week. Overall a great session with splits that I could never have dreamed about 12 months ago.
Tuesday 18 October 2005
Mon 17 Oct , Hoppers run
10km today and 25km for the week so far
Started work early today to clear e-mails from taking two days off. Arrived home just after 5pm and changed for a run, CR singlet, first time in a while.
I ran from home to one of the local football reserves and ran around the path, this kept me off the roads for 7 minutes, the remaining 40 minutes was on the roads or nature strips. I could feel the effects of the weekend, slightly heavy legs and just an overall tiredness, so I made sure I stayed at cruising pace and never picked up the pace.
Once finished I stretched for 15 minutes and finished off with some push ups, crunches & sit ups. Note, a pain on the inside of my left knee, immediate discomfort, that went away in seconds and left no pain afterwards, this happened twice within 15 minutes of finishing, there has been no problem in the last 12 hours. (?)
Track session for Tuesday, I would normally double up with a short easy run around the Tan in the morning, but I know I didn't feel my normal self on yesterdays run, so I will save myself for tonights session; either 7/8x1k or 2x2k & 4x1k.
Started work early today to clear e-mails from taking two days off. Arrived home just after 5pm and changed for a run, CR singlet, first time in a while.
I ran from home to one of the local football reserves and ran around the path, this kept me off the roads for 7 minutes, the remaining 40 minutes was on the roads or nature strips. I could feel the effects of the weekend, slightly heavy legs and just an overall tiredness, so I made sure I stayed at cruising pace and never picked up the pace.
Once finished I stretched for 15 minutes and finished off with some push ups, crunches & sit ups. Note, a pain on the inside of my left knee, immediate discomfort, that went away in seconds and left no pain afterwards, this happened twice within 15 minutes of finishing, there has been no problem in the last 12 hours. (?)
Track session for Tuesday, I would normally double up with a short easy run around the Tan in the morning, but I know I didn't feel my normal self on yesterdays run, so I will save myself for tonights session; either 7/8x1k or 2x2k & 4x1k.
Monday 17 October 2005
Sun 16 Oct, You Yangs
15km today and for the week so far
Arrived at the front gate of the You Yangs just after 7am, by myself today, the remainder of the Club runners were arriving between 8.30 & 9am, but I had Connor's 7th birthday party at bumper bowling at 9:45, which was going to be a 'hoot'.
The sun was out and I decided to scare the wallabies and run shirtless and see if I could get a little sun on the torso, always a good feeling. Started with some very heavy legs fro yesterdays race, and they remain heavy for at least the first 20 minutes, remaining on an easy pace. When starting to get to the easy parts of the hills I concentrated on my form and remaining relaxed (esp arms). Today I was very determined that the hills would not get the better of me and I wouldn't use any excuse. 20 minutes later I got to the top without any walking and was moving at a decent pace, once I settled I remained easy until I had been running for 45 minutes and then I picked up the pace to my HM pace for the remainder of the run, which was quite enjoyable.
I finished the GCD in 66:44 and then ran for another 6 minutes along the flat road at a slow pace.
Later in the arvo I actually felt like going for another 30 minutes but I decided that it probably wasn't the best idea. Did a bunch of core work and some push ups instead.
Arrived at the front gate of the You Yangs just after 7am, by myself today, the remainder of the Club runners were arriving between 8.30 & 9am, but I had Connor's 7th birthday party at bumper bowling at 9:45, which was going to be a 'hoot'.
The sun was out and I decided to scare the wallabies and run shirtless and see if I could get a little sun on the torso, always a good feeling. Started with some very heavy legs fro yesterdays race, and they remain heavy for at least the first 20 minutes, remaining on an easy pace. When starting to get to the easy parts of the hills I concentrated on my form and remaining relaxed (esp arms). Today I was very determined that the hills would not get the better of me and I wouldn't use any excuse. 20 minutes later I got to the top without any walking and was moving at a decent pace, once I settled I remained easy until I had been running for 45 minutes and then I picked up the pace to my HM pace for the remainder of the run, which was quite enjoyable.
I finished the GCD in 66:44 and then ran for another 6 minutes along the flat road at a slow pace.
Later in the arvo I actually felt like going for another 30 minutes but I decided that it probably wasn't the best idea. Did a bunch of core work and some push ups instead.
Sat 15 Oct, AV Shield, Rd 2
15km today and 61km for the week so far
An absolutely lovely morning at Little A's and the arvo is looking just as good, 24 degrees and very little wind, lots of sunshine.
I arrived at the Aberfeldie track at 1.30pm, a hour prior to the start of the first 800m men's race. After chatting with burkie in the morning we have decided I will run the 5000m today to try and get some experience on the long track races prior to Zatopek, but I also want to 'double' up and run the 800m too. So on arrival I took off for my 12 min run a hour out from when I expected to race. On return some stretching, concentrating on holding for 15-20 sec, all the basic stretches and also adding glutes, lower back and groin. Then a short 5 min jog and then 5x40m strides at race pace.
I got myself allocated in a race which was for the 2:20+ group, but I knew there were a couple of guys wh would be faster than that and the race prior was way too fast for me. Ten in the race and I started in lane 1, the first lap I was sitting in 4/5th position and ran 67-68, feeling fairly comfortable, but I knew I still needed to be! Along the back straight I consolidated 4th and was closing in on 3rd who I could see was nearly gone, but a Melb Uni guy was closing in on me around the bend. When I entered the straight I moved into 3rd, but nearly immediately was passed by the fast finishing Melb Uni guy and I finished 4th in a PB of 2:19.22 very happy :-)
Went for the normal 12 min slooow run afterwards to get rid of the bad feeling and start to feel normal again. From the finish of the 800 until the start of the 5k I had only 55 minutes, so Burkie suggested that I basically just keep moving around and not really cool down, so that's what I tried to do, and I think I did what he suggested.
I was running in our Div 2 team to ensure the team was filled and some faster guys could run in the 3000m Div 3 race, but I need to run 18:45 to qualify, but happily 15 minutes prior to the race one of our faster runners turned up to run, which meant all our teams were full and I could just run as an invite with no pressure of time. A small field, 6 Melb Uni, 4 Western A's, 3 Coburg, 1 Preston, 2 or 3 KSB & 3 girls, there may have been 1 or 2 others, I knew the majority of the field, I knew a handful would lap me and I knew a few would be just ahead of me. The plan to break 18:45 was I must run 90 sec per lap, so I planned 88-89 sec per lap which would give me a slight buffer and also give me the opportunity to go faster if I was capable.
Splits: 1:24, 1:26, 1:28, 1:27, 1:28, 1:29, 1:30, 1:32, 1:33, 1:35, 1:35, 1:35 & 46sec = 18:52.74 PB (previous track 20:15 & road 19:40)
So the first 7 laps were on target, but then the hard stuff was happening and I just couldn't get back into the swing of it, but I was very happy with my efforts and I hope it can only get better. I know I will need to work on more 2 & 1k repeats and maybe reduce my recovery time a little.
Finished the day off with a 15 minute cool down. Had a few beers later in the evening with Burkie & John at the pub over dinner, a good way to finish a hard day.
An absolutely lovely morning at Little A's and the arvo is looking just as good, 24 degrees and very little wind, lots of sunshine.
I arrived at the Aberfeldie track at 1.30pm, a hour prior to the start of the first 800m men's race. After chatting with burkie in the morning we have decided I will run the 5000m today to try and get some experience on the long track races prior to Zatopek, but I also want to 'double' up and run the 800m too. So on arrival I took off for my 12 min run a hour out from when I expected to race. On return some stretching, concentrating on holding for 15-20 sec, all the basic stretches and also adding glutes, lower back and groin. Then a short 5 min jog and then 5x40m strides at race pace.
I got myself allocated in a race which was for the 2:20+ group, but I knew there were a couple of guys wh would be faster than that and the race prior was way too fast for me. Ten in the race and I started in lane 1, the first lap I was sitting in 4/5th position and ran 67-68, feeling fairly comfortable, but I knew I still needed to be! Along the back straight I consolidated 4th and was closing in on 3rd who I could see was nearly gone, but a Melb Uni guy was closing in on me around the bend. When I entered the straight I moved into 3rd, but nearly immediately was passed by the fast finishing Melb Uni guy and I finished 4th in a PB of 2:19.22 very happy :-)
Went for the normal 12 min slooow run afterwards to get rid of the bad feeling and start to feel normal again. From the finish of the 800 until the start of the 5k I had only 55 minutes, so Burkie suggested that I basically just keep moving around and not really cool down, so that's what I tried to do, and I think I did what he suggested.
I was running in our Div 2 team to ensure the team was filled and some faster guys could run in the 3000m Div 3 race, but I need to run 18:45 to qualify, but happily 15 minutes prior to the race one of our faster runners turned up to run, which meant all our teams were full and I could just run as an invite with no pressure of time. A small field, 6 Melb Uni, 4 Western A's, 3 Coburg, 1 Preston, 2 or 3 KSB & 3 girls, there may have been 1 or 2 others, I knew the majority of the field, I knew a handful would lap me and I knew a few would be just ahead of me. The plan to break 18:45 was I must run 90 sec per lap, so I planned 88-89 sec per lap which would give me a slight buffer and also give me the opportunity to go faster if I was capable.
Splits: 1:24, 1:26, 1:28, 1:27, 1:28, 1:29, 1:30, 1:32, 1:33, 1:35, 1:35, 1:35 & 46sec = 18:52.74 PB (previous track 20:15 & road 19:40)
So the first 7 laps were on target, but then the hard stuff was happening and I just couldn't get back into the swing of it, but I was very happy with my efforts and I hope it can only get better. I know I will need to work on more 2 & 1k repeats and maybe reduce my recovery time a little.
Finished the day off with a 15 minute cool down. Had a few beers later in the evening with Burkie & John at the pub over dinner, a good way to finish a hard day.
Wed 12 Oct, Yarra River run
11km today and 46km for the week so far
A nice easy run along the river in the morning. I was hoping to squeeze in 4-5 k's more but time was not on my side. Away from work for the next few days, moving into my new unit. I don't think there will be any running for the next 2 days, will use as a freshening prior to racing 3/5k on Saturday.
A nice easy run along the river in the morning. I was hoping to squeeze in 4-5 k's more but time was not on my side. Away from work for the next few days, moving into my new unit. I don't think there will be any running for the next 2 days, will use as a freshening prior to racing 3/5k on Saturday.
Wednesday 12 October 2005
Tue 11 Oct, track session (1k repeats)
12km today and 35km for the week so far
Arrived at the track just before 5pm, straight away I got changed and did 5 easy anti-clockwise laps in Lane 8 with Dave S, chatting and catching up on the goss. It sounds like Dave will make his track debut this weekend, which will be good for the Club and I think Dave will enjoy himself, planning for the 3000m & hammer.
After the warm up I did 5 min of stretching the calf, hammie & quad then straight into 5 stride thru's, followed by some more calf stretching, then 2 fast 50m runs. Plan for tonight was at least 6x1k repeats @ 92 per lap with Dave. We started 'way' too fast, the first 200 n 41sec instead of 46sec, so a very quick adjustment which seen us do 45sec for the next 200, which was good to see we could adjust quickly and get it right.
Splits (recovery): TBC
3:44 (2:02)
3:47 (2:04)
3:48 (2:03)
3:47 (2:05)
3:47 (2:01)
3:48 (2:04)
3:39 (walked 600m, then 5 lap cool down)
Did the 7th because I was feeling very good, talking nearly the entire time, Dave started to struggle on the 4th, so I was able to convince him to drop to 800s for the 5th and onwards, better to hold form than to destroy himself. I actually could have done an 8th or more but I decided I would finish up, just over the plan.
Weight: I haven't wighed myself for awhile, but I can visibly see a difference, pants are looser and I think i can see a visible dif when looking in the mirror, I will try and find out and log here. My food intake has been ok and only some alcohol, I know I had decided to leave the drink for a few months, but I have had a few, but not too much! :-)
Total kms:I just noticed I have done over 2500km for the year, WOW!
Arrived at the track just before 5pm, straight away I got changed and did 5 easy anti-clockwise laps in Lane 8 with Dave S, chatting and catching up on the goss. It sounds like Dave will make his track debut this weekend, which will be good for the Club and I think Dave will enjoy himself, planning for the 3000m & hammer.
After the warm up I did 5 min of stretching the calf, hammie & quad then straight into 5 stride thru's, followed by some more calf stretching, then 2 fast 50m runs. Plan for tonight was at least 6x1k repeats @ 92 per lap with Dave. We started 'way' too fast, the first 200 n 41sec instead of 46sec, so a very quick adjustment which seen us do 45sec for the next 200, which was good to see we could adjust quickly and get it right.
Splits (recovery): TBC
3:44 (2:02)
3:47 (2:04)
3:48 (2:03)
3:47 (2:05)
3:47 (2:01)
3:48 (2:04)
3:39 (walked 600m, then 5 lap cool down)
Did the 7th because I was feeling very good, talking nearly the entire time, Dave started to struggle on the 4th, so I was able to convince him to drop to 800s for the 5th and onwards, better to hold form than to destroy himself. I actually could have done an 8th or more but I decided I would finish up, just over the plan.
Weight: I haven't wighed myself for awhile, but I can visibly see a difference, pants are looser and I think i can see a visible dif when looking in the mirror, I will try and find out and log here. My food intake has been ok and only some alcohol, I know I had decided to leave the drink for a few months, but I have had a few, but not too much! :-)
Total kms:I just noticed I have done over 2500km for the year, WOW!
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