A lovely morning for a run, sunny little wind and temp in the mid teens. 9am meeting at the gate of the You Yangs and a good rollup in there. Only 7 or 8 Western A's, but the other squad of potential members is up around the low 20s. CR Adrian is out for a run today, in his preparations for 6FT (he has really freshened after the Melb marathon).
I start with Adrian for the first 15 min, but he moves off with one of the small groups who are doing an extra 3km by going off Great Circle Dve and then return. I continue on by myself. Today my plan is to run ALL of the hills and so I stay reserved in my pace. I work the first and feel good, the BIG bugger is approaching and I am all go, concentrating on moving upwards, I can see the top and I can see where I have stopped and started my walking, I pass the later, I feel good because I know today is the day, I make the top and wonder what has been the problem, the mind is a very powerful thing.
With success in my mind I continue on, recover from the hill and prepare myself for the next one (smaller, but). During this hill I get passed by Luke & Ryan, flying along with an extra 3k in their belt. I get to the top and try to recover quickly because I want to pick up the pace to 10k ish. CR Adrian now passes me, he got dropped off from the boys on the BIG hill but he is going to catch them back. I concentrate on my form and pick up the pace. Work hard is the key today, singlet off, only the wallabies to scare today.
I finish my run hard in a time of 1h 6m 19s, fastest for the track, but most importantly I have now conquered the hills and I can no concentrate on working the hills a little harder.
Monday, 31 January 2005
Sunday, 30 January 2005
Sat 29 Jan, track competition
Well no Little A's this morning, so a relaxing morning is planned. I took the 2 younger boys to the local pool for a 90 min 'muck' around in the warm water, nice to just take the morning easy.
Todays AV NorthWest Shield meet is traveling to the Newport track, nice and easy for Western A's, only 12-15 min down the road, getting near finals, so I expect a big attendance today. I am taking a new guy to the track today, Richard, new to the state and looks like he is very interested in joining the Club for the Winter and intends to run invite for the last of the T&F season (a 17 min 5km man, at the moment, he will get faster).
I sent coach Burkie an email yesterday and told him my weekend goals, 800 - sub 2:25 which would be a PB and to run sub 11:20 for 3km, also a PB. He quickly replied and said, "As there so many variables that affect performances on a given day many of
which are outside your control..may I suggest that each week we focus on the best
run possible on that day rather than constant focus on the outcome.If we focus on
the content of the run each week the BP will come when everything is right. I feel the pressure of focusing on PB's can be come a burden and there are other valid
ways of judging the worth of a run. However we do need always to run faster." So I thought about his comments and sent him another email and told him for the 800m I would concentrate on a nice even paced first lap, maybe even upto the 600ish and then try to come home hard. And the 3k, will obviously depend on weather, how I'm feeling and stuff like that and too beat some. He replied and said it would be very interesting to see if I can control my aggression all the way upto 600.
Big numbers are up for the men's 800's, I am finally allocated in the 6th heat and there are still 2 more after me, and I have been allocated Lane 8, don't care, plan is to cruise the bend and await the known front runners, there are 10 in the race. At the cross over, I start the move over to Lane 1/2 and am sitting in 6/7th, nice pace and I'm happy. At the 400m, I hear the call 71 for me, very happy, right on target, sitting 4th now and the front runners are now a lot closer, on the bend I don't want to speed up yet and I am moving out to lane 2 to pass a few and move in right behind the leader (a young Willi boy) along the back straight. 200 to go he moves a metre or 2 away and I can hear others starting their moves, 170ish to go, I push hard NOW, move back right in behind him and wait for the straight, I pop into lane 2 on with 80 to go, but he answers me, I tried so hard and I have a Coburg guy coming around me, holding him off but he gets me on the line and I finish 3rd, time 2:24.21, WOW a PB and I didn't think that would happen today. After the race I have been asked why did I pull up, it appears two steps before the finish I pulled up to hit my stop watch!!! No more watches in short races, Burkie thinks I could have run a high 2:23........ VERY happy with the result & time.
10-15 min later I go for a 15 min cool down along the water's edge. I feel a lot better now. Doing some chatting and catching up with other Western A's members and I then notice the 5k has started, that means I have about 25 min prior to the 3k.
The 3k is a very big field, 65 competitors, I wonder how long before they split us into a male & female race. My intent is to start on 90 sec per lap and see how things go, but be prepared for a possible slow down. I got a good start considering the size of the field and hit the 200 right on 44/45, very happy, but surprisingly I am coming about 5th last??? I continue on and start regularly passing slower runners. After 4 laps I can see I am catching Melissa (13) and Tash (17), I know they are aiming for a 11:15 race so I am concerned that I may be going too fast, but I feel ok, so I continue on at my pace and move past. I haven't looked at my watch but I know I am lapping at & around 89-90, so I am happy, 600 to go its starting to hurt, but I know its not far, Tash passes me with 380 to go, I yell at her to take me home (we have done a lot of training runs together), in hindsight this was a great thing to do, I think this made me publicly say I'm going to fight all the way to the end. I follow Tash as close as I can and I even fight off a challenge in the home straight from that same Coburg runner (Brian), finish 29th in a BIG PB 11:08.70 splits are 90.68, 88, 87.65, 89.55, 92.27, 90.07, 87.85, 42.63 I am very stoked.
The grin is big and I go for a 15 min cool down with a few other Western A's who also PB in the 3 & 5k races, a very happy crew.
Weekly Note: 55km for the week, 296km for month so far. Km's down this week due to major focus on track races and also coach Burkie wanted the k's down this week. Nearly into the 300s for the month, which was a goal and probably one of my biggest months in memory, will check on this. :-)
Todays AV NorthWest Shield meet is traveling to the Newport track, nice and easy for Western A's, only 12-15 min down the road, getting near finals, so I expect a big attendance today. I am taking a new guy to the track today, Richard, new to the state and looks like he is very interested in joining the Club for the Winter and intends to run invite for the last of the T&F season (a 17 min 5km man, at the moment, he will get faster).
I sent coach Burkie an email yesterday and told him my weekend goals, 800 - sub 2:25 which would be a PB and to run sub 11:20 for 3km, also a PB. He quickly replied and said, "As there so many variables that affect performances on a given day many of
which are outside your control..may I suggest that each week we focus on the best
run possible on that day rather than constant focus on the outcome.If we focus on
the content of the run each week the BP will come when everything is right. I feel the pressure of focusing on PB's can be come a burden and there are other valid
ways of judging the worth of a run. However we do need always to run faster." So I thought about his comments and sent him another email and told him for the 800m I would concentrate on a nice even paced first lap, maybe even upto the 600ish and then try to come home hard. And the 3k, will obviously depend on weather, how I'm feeling and stuff like that and too beat some. He replied and said it would be very interesting to see if I can control my aggression all the way upto 600.
Big numbers are up for the men's 800's, I am finally allocated in the 6th heat and there are still 2 more after me, and I have been allocated Lane 8, don't care, plan is to cruise the bend and await the known front runners, there are 10 in the race. At the cross over, I start the move over to Lane 1/2 and am sitting in 6/7th, nice pace and I'm happy. At the 400m, I hear the call 71 for me, very happy, right on target, sitting 4th now and the front runners are now a lot closer, on the bend I don't want to speed up yet and I am moving out to lane 2 to pass a few and move in right behind the leader (a young Willi boy) along the back straight. 200 to go he moves a metre or 2 away and I can hear others starting their moves, 170ish to go, I push hard NOW, move back right in behind him and wait for the straight, I pop into lane 2 on with 80 to go, but he answers me, I tried so hard and I have a Coburg guy coming around me, holding him off but he gets me on the line and I finish 3rd, time 2:24.21, WOW a PB and I didn't think that would happen today. After the race I have been asked why did I pull up, it appears two steps before the finish I pulled up to hit my stop watch!!! No more watches in short races, Burkie thinks I could have run a high 2:23........ VERY happy with the result & time.
10-15 min later I go for a 15 min cool down along the water's edge. I feel a lot better now. Doing some chatting and catching up with other Western A's members and I then notice the 5k has started, that means I have about 25 min prior to the 3k.
The 3k is a very big field, 65 competitors, I wonder how long before they split us into a male & female race. My intent is to start on 90 sec per lap and see how things go, but be prepared for a possible slow down. I got a good start considering the size of the field and hit the 200 right on 44/45, very happy, but surprisingly I am coming about 5th last??? I continue on and start regularly passing slower runners. After 4 laps I can see I am catching Melissa (13) and Tash (17), I know they are aiming for a 11:15 race so I am concerned that I may be going too fast, but I feel ok, so I continue on at my pace and move past. I haven't looked at my watch but I know I am lapping at & around 89-90, so I am happy, 600 to go its starting to hurt, but I know its not far, Tash passes me with 380 to go, I yell at her to take me home (we have done a lot of training runs together), in hindsight this was a great thing to do, I think this made me publicly say I'm going to fight all the way to the end. I follow Tash as close as I can and I even fight off a challenge in the home straight from that same Coburg runner (Brian), finish 29th in a BIG PB 11:08.70 splits are 90.68, 88, 87.65, 89.55, 92.27, 90.07, 87.85, 42.63 I am very stoked.
The grin is big and I go for a 15 min cool down with a few other Western A's who also PB in the 3 & 5k races, a very happy crew.
Weekly Note: 55km for the week, 296km for month so far. Km's down this week due to major focus on track races and also coach Burkie wanted the k's down this week. Nearly into the 300s for the month, which was a goal and probably one of my biggest months in memory, will check on this. :-)
Saturday, 29 January 2005
Fri 28 Jan, rest day
No running today, various reasons, hot & humid, but this isn't the real reason. For past 2 nights I have been having to wake up every hour to put drops in my eye, to kill off the bug that lives in there, so I am feeling a bit down and I want to freshen for Saturday's races (800 & 3000), so here's hoping. The plan was for an easy 30min, so not too much lost.
I have returned from the Eye & Ear Hospital, all is going well and I now have to put the drops in during my waking hours only and use a paste prior to bed, so now I can sleep for 6-8 hours non stop.
Little A's tonight, I'm hoping the U6s are tired after their first days back at school, but probably not. We had 49 U6 boys & girls last week for the first twilight of the year and I would suspect a few more this week, with nearly everyone back from holidays. The best things about a twilight for Little A's is this means an easy morning tommorrow, so I hope this helps with my races at Newport.
Race hopes for tmw, depending on weather & stuff: 2:25 & 11:20
I have returned from the Eye & Ear Hospital, all is going well and I now have to put the drops in during my waking hours only and use a paste prior to bed, so now I can sleep for 6-8 hours non stop.
Little A's tonight, I'm hoping the U6s are tired after their first days back at school, but probably not. We had 49 U6 boys & girls last week for the first twilight of the year and I would suspect a few more this week, with nearly everyone back from holidays. The best things about a twilight for Little A's is this means an easy morning tommorrow, so I hope this helps with my races at Newport.
Race hopes for tmw, depending on weather & stuff: 2:25 & 11:20
Friday, 28 January 2005
Thu 27 Jan, track session
Yesterday I had minor surgery (of some sort, corneal ulcer) on my left eye, not a nice experience and bright light is a concern, also have had an awful night sleep, having to put drops in my eye every hour on the hour, yawnnnnnnnnnnn.
Off to the track with Connor (6) in tow, off for an easy 15 min w/up, then some 60-70 stride thrus x 4, then stretch, standing & ground, change to flats and do 3 more 50m stride outs (bit faster).
Easy session, freshen after the racing and preparing for more racing on saturday. 6x200 at 33 sec, points to note, strong for first 70, cruise the remainder of bend & into straight at 80%, then concentrate on a good fast stride for last 50m. recov walk diagonal across track.
Did session with Chris & Luke starting 5 sec after me and watched them either catch and pass or finish on the line.
Ten min cool down and home, Julie (wife) surprised to see me home early.
Off to the track with Connor (6) in tow, off for an easy 15 min w/up, then some 60-70 stride thrus x 4, then stretch, standing & ground, change to flats and do 3 more 50m stride outs (bit faster).
Easy session, freshen after the racing and preparing for more racing on saturday. 6x200 at 33 sec, points to note, strong for first 70, cruise the remainder of bend & into straight at 80%, then concentrate on a good fast stride for last 50m. recov walk diagonal across track.
Did session with Chris & Luke starting 5 sec after me and watched them either catch and pass or finish on the line.
Ten min cool down and home, Julie (wife) surprised to see me home early.
Thursday, 27 January 2005
Wed 26 Jan, morning
Well today is going to be hot again, according to my foxtel, it is 26.5 degrees at 8.30am. I thought I was going to do my normal 60-75 min run today, but Burkie (coach) has strongly suggested with so much races in the past couple of days and again this sat, as well the heat to take it easy and reduce my time on the road to 45ish.
Out the door, no shirt today, trying to scare the public, will give them something to talk about when they are slugging beers at their Aust Day BBQ. I start off at an ok pace (prob faster than Burkie would want), there is wind going across me, slightly annoying, but I'm not racing, so who really cares. It is warm, I have a good sweat going 15 min into the run.
Cruise along, think about why I can't run 5min for my 1500, but overall happy where I am at at the moment. Think about my bloody eye, very sore and off to see the Dr again today, not wearing contacts so things are blurry but very bright.
I enjoy the wind on my back for 8mins or so, then away, the last 20 min is into the head wind and it is warm and annoying. I finish the run just under 50min, which is not exactly slow (PB is 46.45), but not too fast. I am drenched in sweat and my wife comes outside to give me a bottle of water, she thinks I'm a freak and tells me to go and have a shower (I wait for 15min, until the sweating stops). Do lots of calf & quad stretches and go for a walk up the street to try and cool down a bit more.
Shower, then waffles, yogurt & fruit for breaky, yummy.
Out the door, no shirt today, trying to scare the public, will give them something to talk about when they are slugging beers at their Aust Day BBQ. I start off at an ok pace (prob faster than Burkie would want), there is wind going across me, slightly annoying, but I'm not racing, so who really cares. It is warm, I have a good sweat going 15 min into the run.
Cruise along, think about why I can't run 5min for my 1500, but overall happy where I am at at the moment. Think about my bloody eye, very sore and off to see the Dr again today, not wearing contacts so things are blurry but very bright.
I enjoy the wind on my back for 8mins or so, then away, the last 20 min is into the head wind and it is warm and annoying. I finish the run just under 50min, which is not exactly slow (PB is 46.45), but not too fast. I am drenched in sweat and my wife comes outside to give me a bottle of water, she thinks I'm a freak and tells me to go and have a shower (I wait for 15min, until the sweating stops). Do lots of calf & quad stretches and go for a walk up the street to try and cool down a bit more.
Shower, then waffles, yogurt & fruit for breaky, yummy.
Wednesday, 26 January 2005
Tue 25 Jan, track competition
Well today was a hot one (37 degrees), luckily I was able to remain inside most of the day and drink lots of water. I have an infection in my left eye and it is very annoying, do not appreciate bright lights or the sun, takes a long time for me to adjust (15-20min), could be a problem tonight.
The track meet starts at 6.30pm and the men's 1500s will start 7.20pm.
There are 4 heats of 12-15 and I have been moved up into the 4.45 - 5.05 pack, I know I will need to sit at the back of this pack and not get carried away. The goal of a sub 5 min will probably not happen today. The race starts and I am sitting last in a race of 14 at the end of the back straight, but that is fine. I sit directly behind a known KSB runner who is normally a 4.40 runner but I know he is taking it easy today. I follow Brownie for 800m, but he starts to pull away, but we are catching a bunch and I might pick one of the young guys (16-17ish), I pass him (he beat me on Sat) on the bend with 550 to go, I have been sitting on the required 80 per lap, but I think this lap I have slowed (I did 82), lots of encouragement from club members on the side and a couple of the guys from Coburg. With 300 to go I start to slowly try and pick up my pace but it doesn't feel like it, I eventually cross, 2nd last (13th) in a time of 5:07.41. I am not very happy but then I think about this time last year I was trying to break 5:15, so overall I have improved.
I choose not to run a 400m tonight, not in the mood, did shot put and watched the 3k Steeple (son's mate) and then go home early.
Obviously did my warmp up & cool downs on the 'normal' Aberfeldie track outside.
The track meet starts at 6.30pm and the men's 1500s will start 7.20pm.
There are 4 heats of 12-15 and I have been moved up into the 4.45 - 5.05 pack, I know I will need to sit at the back of this pack and not get carried away. The goal of a sub 5 min will probably not happen today. The race starts and I am sitting last in a race of 14 at the end of the back straight, but that is fine. I sit directly behind a known KSB runner who is normally a 4.40 runner but I know he is taking it easy today. I follow Brownie for 800m, but he starts to pull away, but we are catching a bunch and I might pick one of the young guys (16-17ish), I pass him (he beat me on Sat) on the bend with 550 to go, I have been sitting on the required 80 per lap, but I think this lap I have slowed (I did 82), lots of encouragement from club members on the side and a couple of the guys from Coburg. With 300 to go I start to slowly try and pick up my pace but it doesn't feel like it, I eventually cross, 2nd last (13th) in a time of 5:07.41. I am not very happy but then I think about this time last year I was trying to break 5:15, so overall I have improved.
I choose not to run a 400m tonight, not in the mood, did shot put and watched the 3k Steeple (son's mate) and then go home early.
Obviously did my warmp up & cool downs on the 'normal' Aberfeldie track outside.
Monday, 24 January 2005
Mon 24 Jan, morning
Out of bed just after 5am, and out the door before 5.30. Very easy run, 15 min in one direction along the road and return back the same side 14.50. Measured the course later in the day 6.1km (according to car).
Not much going thru the head, feel good, but I have an infection in my left eye, very red and sore, bright hurts and I am wearing sunnies and the sun is yet to make an appearance. I think I will hide inside today.
Lots of stretches, calf & hammie, a few quad & groin. 50 army sit ups (bent knee, wrist to knee), 50 push ups, 2 min rest, 50 crunches, 30 push ups, 2 min rest, 30 army sit ups & 25 push ups.
I have advertised my blog in my CR signature and have been spotted (must have something to do with so many posts).
Not much going thru the head, feel good, but I have an infection in my left eye, very red and sore, bright hurts and I am wearing sunnies and the sun is yet to make an appearance. I think I will hide inside today.
Lots of stretches, calf & hammie, a few quad & groin. 50 army sit ups (bent knee, wrist to knee), 50 push ups, 2 min rest, 50 crunches, 30 push ups, 2 min rest, 30 army sit ups & 25 push ups.
I have advertised my blog in my CR signature and have been spotted (must have something to do with so many posts).
Sun 23 Jan, long run
Up and out of bed at 6.30am. Not doing my normal 'pack run' with the Western A's boys, they are off to the Tan and I have done that a million times.
Out of the house at 7am, with half a banana in me and a drink of water & juice. I feel quite good after yesterdays races and I appear to be moving ok. I concentrate on making it an easy one.
Intention today is to run past the Werribee Plaza and run along the river into Werribee and then cruise along the bike path on the hwy back to Hoppers. 80-90 mins it should be.
Nice easy pace for first 60 mins and then I pick it up once on the hwy. I try to concentrate on lifting my legs and using the power a bit more today, felt good and did push myself for last 20 min or so.
Home early and was able to take advantage of a Village Movie deal, in the morning prior to 11am, family for $20, seeing Racing Stripes.
Felt good and Burkie tells me I should go for a EASY 30 min tmw, easing for Tue night racing, 1500m again!
Out of the house at 7am, with half a banana in me and a drink of water & juice. I feel quite good after yesterdays races and I appear to be moving ok. I concentrate on making it an easy one.
Intention today is to run past the Werribee Plaza and run along the river into Werribee and then cruise along the bike path on the hwy back to Hoppers. 80-90 mins it should be.
Nice easy pace for first 60 mins and then I pick it up once on the hwy. I try to concentrate on lifting my legs and using the power a bit more today, felt good and did push myself for last 20 min or so.
Home early and was able to take advantage of a Village Movie deal, in the morning prior to 11am, family for $20, seeing Racing Stripes.
Felt good and Burkie tells me I should go for a EASY 30 min tmw, easing for Tue night racing, 1500m again!
Sunday, 23 January 2005
Sat 22 Jan, track competition
Well today is the first 1500m I have competed in since Nov when I injured my heel in the 2k Steeple. The weather is good and I feel ok, I really want to get that little bit closer to 5min, but will have to wait and see.
Arrive just after 4pm, the first of the men's races starts at 4.50pm, so I'm off for a 12 min w/up and then I'll do some gentle stretches. Followed by a couple of run thrus on the loose dirt track on the back fence at Aberfeldie. Then I do my 'ground stretches'.
I go over to the 1500 start early to watch the first races of the women and then the first 2 heats of men, they start to grade the lower grades, 4.45 onwards, I get allocated the last heat, starting at 5.05, should be a good heat, 15 starters and I should be one of the first 5 or so. Burkie tells me to go gentle and not get caught up with the leaders, first lap must be 80ish.
Race starts and I move into 6-8 along back straight and bend, move around a couple in straight and cross start/finish at 59-60 (perfect)., pass Burkie on 80 and then again on 2.40, perfect, sitting 4th. Start to catch the front 3 and I'm following Jonesy from ATE. A lap to go I start to try and press on (maybe a touch early), 300 to go Burkey yells "4:02, have a go", I try to pick 2nd on back straight, move into 2nd with 200 to go, no chance of first, but want to hold, but alas the legs are gone, the straight is taking for ever and I am passed by 2 and finish 4th, 5:03.63.
Not too bad, I have only run in the 2's once and now the 3's three times, but this one was with good splits, so I am happy.
I go for a 10 min cool down and feel alot better for that.
I also raced a 400m, ran in lane 2, finished 2nd in a time 1:05.13. Only my 2nd for the year and 1.5sec behind PB, don't care, was happy with effort.
Not a bad day, will do a long one tmw and get ready for some more racing on Tue night.
Weekly Note: 71 kms for the week, 241km for month & year. Burkie is more happy with 70's, he doesn't want to see me in the 80s & 90s again until Apr/May. He would like to see next week in the 50's.
Arrive just after 4pm, the first of the men's races starts at 4.50pm, so I'm off for a 12 min w/up and then I'll do some gentle stretches. Followed by a couple of run thrus on the loose dirt track on the back fence at Aberfeldie. Then I do my 'ground stretches'.
I go over to the 1500 start early to watch the first races of the women and then the first 2 heats of men, they start to grade the lower grades, 4.45 onwards, I get allocated the last heat, starting at 5.05, should be a good heat, 15 starters and I should be one of the first 5 or so. Burkie tells me to go gentle and not get caught up with the leaders, first lap must be 80ish.
Race starts and I move into 6-8 along back straight and bend, move around a couple in straight and cross start/finish at 59-60 (perfect)., pass Burkie on 80 and then again on 2.40, perfect, sitting 4th. Start to catch the front 3 and I'm following Jonesy from ATE. A lap to go I start to try and press on (maybe a touch early), 300 to go Burkey yells "4:02, have a go", I try to pick 2nd on back straight, move into 2nd with 200 to go, no chance of first, but want to hold, but alas the legs are gone, the straight is taking for ever and I am passed by 2 and finish 4th, 5:03.63.
Not too bad, I have only run in the 2's once and now the 3's three times, but this one was with good splits, so I am happy.
I go for a 10 min cool down and feel alot better for that.
I also raced a 400m, ran in lane 2, finished 2nd in a time 1:05.13. Only my 2nd for the year and 1.5sec behind PB, don't care, was happy with effort.
Not a bad day, will do a long one tmw and get ready for some more racing on Tue night.
Weekly Note: 71 kms for the week, 241km for month & year. Burkie is more happy with 70's, he doesn't want to see me in the 80s & 90s again until Apr/May. He would like to see next week in the 50's.
Saturday, 22 January 2005
Fri 21 Jan, rest day
Was planning an easy 5-6 km today but Burkie has suggested that I take the day off and freshen up for tmw's competition. Running 1500, and hoping to break the 5 min mark (current PB is 5:02.3), will run a 400/200/2000 steeple too.
2nd post and do intend on advertising my blog, but not yet, wonder if it will be found prior to my advertisement, I have no idea how this all really works. You never know a CR may find.
2nd post and do intend on advertising my blog, but not yet, wonder if it will be found prior to my advertisement, I have no idea how this all really works. You never know a CR may find.
Friday, 21 January 2005
Thu 20 Jan, track session & first post to my Blog
A normal Thursday evening, off to the track with my 6 year old, he has taken his remote control car and will do burn outs in the dirt until his mum returns from the city and takes him home.
As per normal the wind has arrived at the Hoppers Lane track, I arrive just before 5pm and by 5.15pm most of the distance crew are present. After a bit of a chat and stuff with Burkie (coach) I take off by myself for a 12-15 min slow jog around the rugby pitch and the surrounds of the track. I do 3 laps of the area and a 4th on the track so I can do some sidewards stepping, high knee lifts, kicks to the bum etc. Followed by some general standing stretching and then 3 stride thrus of about 60m at pace. I then do some sitting stretching, concentrating on glutes, lower back & hammies. Up and do 3 more stride thrus with flats at a faster pace.
Tonight's session is fairly easy, 8x200m @ 35 sec with a walk for recov (across the track). I did this session with the girls (14-16yrs), they were doing 6 and 2 15 year old boys who were doing 8 also, they started after my first. The first 7 I crossed 35.1 - 35.4 (lane 3), then I decided I would continue with the boys and run with them meaning I would do 9 repeats. I sat in lane 1 with the boys in lane 2 & 3, my 8th repeat was a 32.5 and my last was 30.8.
Finished off with a 12 min cool down out around the Werribee hosp and back, ran with Belinda K, she was warming up.
Felt very good and could have easily done more, Burkie tells me to have tmw off and not worry about an easy jog (that was the plan), he wants me to reduce my weekly k's back down to the high 60s & low 70's.
As per normal the wind has arrived at the Hoppers Lane track, I arrive just before 5pm and by 5.15pm most of the distance crew are present. After a bit of a chat and stuff with Burkie (coach) I take off by myself for a 12-15 min slow jog around the rugby pitch and the surrounds of the track. I do 3 laps of the area and a 4th on the track so I can do some sidewards stepping, high knee lifts, kicks to the bum etc. Followed by some general standing stretching and then 3 stride thrus of about 60m at pace. I then do some sitting stretching, concentrating on glutes, lower back & hammies. Up and do 3 more stride thrus with flats at a faster pace.
Tonight's session is fairly easy, 8x200m @ 35 sec with a walk for recov (across the track). I did this session with the girls (14-16yrs), they were doing 6 and 2 15 year old boys who were doing 8 also, they started after my first. The first 7 I crossed 35.1 - 35.4 (lane 3), then I decided I would continue with the boys and run with them meaning I would do 9 repeats. I sat in lane 1 with the boys in lane 2 & 3, my 8th repeat was a 32.5 and my last was 30.8.
Finished off with a 12 min cool down out around the Werribee hosp and back, ran with Belinda K, she was warming up.
Felt very good and could have easily done more, Burkie tells me to have tmw off and not worry about an easy jog (that was the plan), he wants me to reduce my weekly k's back down to the high 60s & low 70's.
Thursday, 20 January 2005
Wed 19 Jan, early morning
Well I'm up at 5am to go for my run, I want to run for 65-70 min thismorning and need to be home prior to 6.30-35 so Julie (wife) can go to work. I will be home with the 2 little ones today and the temp is expected to be 35degress, so an afternoon run is not recommended.
Well go thru my morning routine, toilet, water, little to eat, shoes, try toilet again (just to make sure), I'm out the door 5.25am.
Not a bad morning, no wind, probably 14-15 degrees, 10 min into run I feel good but calfs are tight so I stop and do some light calf & achilles stretches and then continue on up past the shopping centre. Going along tarneit Rd I have to run on footpath, not a fan but I do like this route. I pass the Werribee cemetary around the 27min mark, feeling very good and just cruising, prob 4.50ish pace. I cross the Princess Hwy in front of cop shop and run along fence line on a bush track for 500m and turn into the DPI Science area of Werribee. A friendly car horn, unsure of owner. Moving along very nicely and I hit the 45 min and decide I will now pick up the pace to 4.30ish until home past track and across train line into Hoppers.
I'm home 1h 6m 55s, which is the fastest I have done this course (only 3rd or 4th time), but all of my time checks had me going slower than norm but the last 25 min I was catching up. Good run, drenched in sweat, Julie refuses to give me a kiss and she is off. Drink a bottle of water and do some standing quads, calf & hamstring stretches. Move inside lay on towel and do 10 min of stretching, including 70 sit ups/crunches of varying styles. Very happy with run, especially after last nights track sess.
Well go thru my morning routine, toilet, water, little to eat, shoes, try toilet again (just to make sure), I'm out the door 5.25am.
Not a bad morning, no wind, probably 14-15 degrees, 10 min into run I feel good but calfs are tight so I stop and do some light calf & achilles stretches and then continue on up past the shopping centre. Going along tarneit Rd I have to run on footpath, not a fan but I do like this route. I pass the Werribee cemetary around the 27min mark, feeling very good and just cruising, prob 4.50ish pace. I cross the Princess Hwy in front of cop shop and run along fence line on a bush track for 500m and turn into the DPI Science area of Werribee. A friendly car horn, unsure of owner. Moving along very nicely and I hit the 45 min and decide I will now pick up the pace to 4.30ish until home past track and across train line into Hoppers.
I'm home 1h 6m 55s, which is the fastest I have done this course (only 3rd or 4th time), but all of my time checks had me going slower than norm but the last 25 min I was catching up. Good run, drenched in sweat, Julie refuses to give me a kiss and she is off. Drink a bottle of water and do some standing quads, calf & hamstring stretches. Move inside lay on towel and do 10 min of stretching, including 70 sit ups/crunches of varying styles. Very happy with run, especially after last nights track sess.
Wednesday, 19 January 2005
Tue 18 Jan, track session
Arrive a track, quick chit chat with a few. Check with Burkie for tonights plan, the 3k pace session (4x2min with 1 min jog recov, 4x1min with 30s rjog recov & 4x40sec with 20s jog recov, with a 2 min recov between sets). I have done this session once before and found it to be challenging.
Not many around yet, so I go off to do a w/up by myself, 12 min of running around track boundaries/fences, finish with some stretches, stride thrus and some drills.
I did the session by myself (Chris C & Jessica L start 10 min after me), I actually did really well. i was getting to the same spot time after time and concentrating on the jog recov. Last time I had to increase one of the 1 min breaks to 2 min, this time I felt good on all, by mistake did an extra 1 min repeat. Good session, very sweaty and there was a slight wind, but not too bad.
I think this sess would be better suited on the track, do the repeat one direction, jog on the spot and then return to the same spot, therefore you could this with faster groups.
Not many around yet, so I go off to do a w/up by myself, 12 min of running around track boundaries/fences, finish with some stretches, stride thrus and some drills.
I did the session by myself (Chris C & Jessica L start 10 min after me), I actually did really well. i was getting to the same spot time after time and concentrating on the jog recov. Last time I had to increase one of the 1 min breaks to 2 min, this time I felt good on all, by mistake did an extra 1 min repeat. Good session, very sweaty and there was a slight wind, but not too bad.
I think this sess would be better suited on the track, do the repeat one direction, jog on the spot and then return to the same spot, therefore you could this with faster groups.
Tue 18 Jan, morning run
Retro notes: I have decided to do 2 sessions today, this morning an easy 30 min on the road.
Out the door at 5.50am, and slowly move out to Mossfiel Rd, run along the bike track towards Hogans and just cruise, concentrating on slow, I get just past the footy ground at 15m and return the same way and concentrate on SLOW.
Home in 30m 02s, very happy to return exactly same pace, do some stretching, especially concentrating on the hammie.
Out the door at 5.50am, and slowly move out to Mossfiel Rd, run along the bike track towards Hogans and just cruise, concentrating on slow, I get just past the footy ground at 15m and return the same way and concentrate on SLOW.
Home in 30m 02s, very happy to return exactly same pace, do some stretching, especially concentrating on the hammie.
Tuesday, 18 January 2005
Mon 17 Jan, morning cruise
Retro Notes: Today out the door at 5.30am for a run around the Hoppers area, must be back before 6.30ish, home with boys and Julie off to work.
Surprised how dark it is, todays run will be slow, just moving the legs over, aim mid 50s.
Cruised past plaza, tarneit rd, cementary, upto princess hwy and along until the HC train crossing, and then to morris rd intersection and home along road (not footpath). Finished 53m 30s, very average time, happy with how I feel after the You Yang run. Did lots of calf stretching and some ab work.
Surprised how dark it is, todays run will be slow, just moving the legs over, aim mid 50s.
Cruised past plaza, tarneit rd, cementary, upto princess hwy and along until the HC train crossing, and then to morris rd intersection and home along road (not footpath). Finished 53m 30s, very average time, happy with how I feel after the You Yang run. Did lots of calf stretching and some ab work.
Monday, 17 January 2005
Sun 16 Jan, You Yang run
Club training run, numbers are down, Cam protecting sore shin spot, Luke at Lorne, Tash modelling assignment and Burkie's other younger girls are on an easy week and missing todays run. No Narelle or Bel, but Keith F's squad are here with 20+ and Chris & Steve W are here.
Steve has been crook for 2 weeks and he doesn't think he will keep up with Chris C & Ryan M at their project 4min pace, so he is going to stay with me, as he is unsureof the course. I tell him I have never made the whole course without walking, I just can't beat oneof those hills.
And sadly today was the same. After starting slowly and not getting carried away with it all I still couldn't manage the big windy hill, made it about 85%. This really piseed me off, I can run 2h + plus not up these hills??????????
Seen rock wallabies & koalas to day, but even with a perfect temp & wind free day I still couldn't manage a good one!!!!!!!!!!
Not happy and to top it off, it was also one of my slowest trip around this season, 1h 12m 45s, Burkie said do not be concerned, but.........
Next time!
Steve has been crook for 2 weeks and he doesn't think he will keep up with Chris C & Ryan M at their project 4min pace, so he is going to stay with me, as he is unsureof the course. I tell him I have never made the whole course without walking, I just can't beat oneof those hills.
And sadly today was the same. After starting slowly and not getting carried away with it all I still couldn't manage the big windy hill, made it about 85%. This really piseed me off, I can run 2h + plus not up these hills??????????
Seen rock wallabies & koalas to day, but even with a perfect temp & wind free day I still couldn't manage a good one!!!!!!!!!!
Not happy and to top it off, it was also one of my slowest trip around this season, 1h 12m 45s, Burkie said do not be concerned, but.........
Next time!
Sunday, 16 January 2005
Sat 15 Jan, track comp at Coburg
Today the AV NorthWest region moved out to Coburg for the very first time since I have started, and this is my first race since returning from my heel injury. Today's schedule I intend to run the 800m & 3k.
ads first time out to Coburg, so I show him parts of the 16k cross country course from the winter season for our warm up. Catch with jegster and chat with the Coburg boys, should be a good day, it appears the rain will stay away. Whilst warming up, catch up with a few others remembering that day when we ran the mud run here....scary.
Finish all of my warm ups and do some run thrus on the track, longer bends here at Coburg, not a concern to me. The 800m gradings are happening and I am allocated a 2.30 heat, but I know there are some much faster than that time, 2 Preston U16s are again trying to win races instead of improving, oh well. Today I want a 2.25-30, but most of all to run a controlled first lap.
I start in lane 4 (happy), omg they are off quickly, at the cross over I am in 6or 7th, but not concerned, I cross the start/finish line at 71 (last time it was 68, so :-) ), but I know to hold and not yet push, along the back straight I move into 5th, and 4th on the bend, but I will not catch the Preston boys (2:15&16) and the Coburg guy is too good, but I'm having trouble with my kick (there isn't one) and I just hold onto 4th and finish 2:27.23 Happy, good start to the day.
Off for a 10 min slow jog, without this I feel VERY bad and it amazes me how a slow jog returns me back to normal?????
The 3k is the next agenda, I hope to PB (11:26) this, steady race of 90s will see me thru. The first 5 laps I sit on 89-91, very happy, the 6th is a 94 but I get back to 92 for the 7th and finish last 200 in 44, so I PB in a time 11:23.61 and I am very happy, because I know there is more to come.
Good day, well done to the Coburg Harriers and I am happy with my first performance since my heel injury.
Weekly Notes: 65kms for week (170 for month & year), distance down slightly due to no long run last sunday due to trip to Sydney.
ads first time out to Coburg, so I show him parts of the 16k cross country course from the winter season for our warm up. Catch with jegster and chat with the Coburg boys, should be a good day, it appears the rain will stay away. Whilst warming up, catch up with a few others remembering that day when we ran the mud run here....scary.
Finish all of my warm ups and do some run thrus on the track, longer bends here at Coburg, not a concern to me. The 800m gradings are happening and I am allocated a 2.30 heat, but I know there are some much faster than that time, 2 Preston U16s are again trying to win races instead of improving, oh well. Today I want a 2.25-30, but most of all to run a controlled first lap.
I start in lane 4 (happy), omg they are off quickly, at the cross over I am in 6or 7th, but not concerned, I cross the start/finish line at 71 (last time it was 68, so :-) ), but I know to hold and not yet push, along the back straight I move into 5th, and 4th on the bend, but I will not catch the Preston boys (2:15&16) and the Coburg guy is too good, but I'm having trouble with my kick (there isn't one) and I just hold onto 4th and finish 2:27.23 Happy, good start to the day.
Off for a 10 min slow jog, without this I feel VERY bad and it amazes me how a slow jog returns me back to normal?????
The 3k is the next agenda, I hope to PB (11:26) this, steady race of 90s will see me thru. The first 5 laps I sit on 89-91, very happy, the 6th is a 94 but I get back to 92 for the 7th and finish last 200 in 44, so I PB in a time 11:23.61 and I am very happy, because I know there is more to come.
Good day, well done to the Coburg Harriers and I am happy with my first performance since my heel injury.
Weekly Notes: 65kms for week (170 for month & year), distance down slightly due to no long run last sunday due to trip to Sydney.
Subscribe to:
Posts (Atom)