Well today I have a job interview for a APS6 job with the Defence Material Organisation, hopefully all goes well.
Drop Connor off at school, 0845; off to Werribee for haircut, finish 0940ish; off to Riverbend Park (Werribee River) will do a easy 45 min run along the river. Beautiful weather at 10am (probably 25-8 degrees), cruise along and concentrate on form and not speed, but occassionally have to slow down because I know I am hanging around 4.30ish, walk a couple of minutes to slow me down too.
Great run and make my way home after cooling down (11ish). Shower & shave, get suit and clothes out. Read notes, resume, selection criteria and my response, get dressed and put everything in the car, just after 12. Off to the city for my 1pm interview, arrive at Victoria Barracks at 12.40 and set down stairs looking at a Organisational Structure report. Interview starts 1pm, finishes 1.50pm, I think it went well, I even stopped sweating and panicking around 1.15pm, now the waiting game, have been told 3 applicants were interviewed, so I have crossed my fingers.
Monday 28 February 2005
Sunday 27 February 2005
Sun 27 Feb, You Yangs & State Youth Champs
Home late last night, went to a Trivia Night supporting the Sunbury Little Aths (aunty & uncle are Pres & Sec), good night but went a little long, in bed just before 2am. Out the door this morning at 7.30am, off to You Yangs via Luke S place to take him out for a run too. He is doing 75min and I am planning a steady 60 min. Luke has turned 18 this week so he is very talk ative and telling me about his weeks exploits, won $130 at the casino last night with his mum & her bf.
Luke & I stay together for the first 20 min, I stop for a quick toilet break in the bush, and I susgest to Luke I am going quicker than I want so he should push on. Today instead of doing the Great Circle Dve I am just running down bush roads and investigating a bit, get in one or two hills, but remain steady with being too fast or slow, probably my HM pace. Finish the run in 62 minutes.
On return to my car, there is a car parked next to mine with a skinny looking guy on his phone, I think I recognise him so I have another casual look, cool it is Lee Troop, one of my favs. Whilst doing my cool down Lee hops out of his car and starts stretching and says g'day, we chatted for just over 10 minutes about the World Junior Cross COuntry and his first couple of posts on CR. He passed on some of his experiences on missing out on selections from rep positions and he states he hopes the boys in question get thru this ordeal. He also tells me of a few other examples of other athletes and goes on to explain some of the politics of AA. A great little chat, he excuses himself, ready to go for his run, I wish him all the best in upcomng races and I tell him I hope to see more posts on CR.
Today is the second day of the Victorian Youth Athletics Championships at Olympic Park, our Club has many competing, but I am extremely interested in the U18 Women's 2000m Steeplechase & U18 women's 1500m, one of Cameron's training partners (& ex gf) is competing in the steeple and Bec G in the 1500. Tash has been having some dietary problems for the past months with protein and lacking in energy and has been seeing a natropath to try and sort the problems (which does appear to be working), but she has been battling a cold this week to make it even harder. She does well, she runs her 3rd fastest time and finishes first in 7m 20s, she is relatively happy but... Bec G is in a field of 15 and is hoping to finish mid field but in a PB time of 4:50ish, she has a good race, finishes fifth in a time of 4:51.
Well done girls.
Luke & I stay together for the first 20 min, I stop for a quick toilet break in the bush, and I susgest to Luke I am going quicker than I want so he should push on. Today instead of doing the Great Circle Dve I am just running down bush roads and investigating a bit, get in one or two hills, but remain steady with being too fast or slow, probably my HM pace. Finish the run in 62 minutes.
On return to my car, there is a car parked next to mine with a skinny looking guy on his phone, I think I recognise him so I have another casual look, cool it is Lee Troop, one of my favs. Whilst doing my cool down Lee hops out of his car and starts stretching and says g'day, we chatted for just over 10 minutes about the World Junior Cross COuntry and his first couple of posts on CR. He passed on some of his experiences on missing out on selections from rep positions and he states he hopes the boys in question get thru this ordeal. He also tells me of a few other examples of other athletes and goes on to explain some of the politics of AA. A great little chat, he excuses himself, ready to go for his run, I wish him all the best in upcomng races and I tell him I hope to see more posts on CR.
Today is the second day of the Victorian Youth Athletics Championships at Olympic Park, our Club has many competing, but I am extremely interested in the U18 Women's 2000m Steeplechase & U18 women's 1500m, one of Cameron's training partners (& ex gf) is competing in the steeple and Bec G in the 1500. Tash has been having some dietary problems for the past months with protein and lacking in energy and has been seeing a natropath to try and sort the problems (which does appear to be working), but she has been battling a cold this week to make it even harder. She does well, she runs her 3rd fastest time and finishes first in 7m 20s, she is relatively happy but... Bec G is in a field of 15 and is hoping to finish mid field but in a PB time of 4:50ish, she has a good race, finishes fifth in a time of 4:51.
Well done girls.
Friday 25 February 2005
Fri 25 Feb, fartlek session
The throat is still tickling, damn those kids and their coughs, more water and a couple more pills.
Another session I'm not a fan of, an easy fartlek session and I know that I shouldn't go to hard, Burkie has me going slightly easy for a reason, champs sat next week and I know that if I go to hard I could worsen my 'cold'.
I'm bored of the local area, so I drive into the city and do Fawkner Park & the Tan, finishing on Fawkner Park. Lots of varying my pace, 5min pace, 800m, 100m, 6 min pace etc, varying every couple of hundred metres, sometimes shorter.
The session would probably be better to do with a similar pace partner, but I'm by myself.
Anyway not too bad.
Another session I'm not a fan of, an easy fartlek session and I know that I shouldn't go to hard, Burkie has me going slightly easy for a reason, champs sat next week and I know that if I go to hard I could worsen my 'cold'.
I'm bored of the local area, so I drive into the city and do Fawkner Park & the Tan, finishing on Fawkner Park. Lots of varying my pace, 5min pace, 800m, 100m, 6 min pace etc, varying every couple of hundred metres, sometimes shorter.
The session would probably be better to do with a similar pace partner, but I'm by myself.
Anyway not too bad.
Thursday 24 February 2005
Thu 24 Feb, track session
Today I am getting a 'tickle' in my throat and I feel a little down, so I concentrate on my water intake and I pop a couple of panadol.
Track session, scheduled for a short speed session. Peter (coach) asks how I feel first and I tell him about my throat, so he says we'll take it cautious, you can do 'bends & straights', he knows I'm not a big fan of B&S, (I like a more regimented session), but he tells me concentrate on form, 800m pace on the straights and make sure I learn slightly forward.
A warm up, stretching, 8 laps of B&S then a cool down more stretching and its over under 60 minutes. Home early today, very easy session.
Track session, scheduled for a short speed session. Peter (coach) asks how I feel first and I tell him about my throat, so he says we'll take it cautious, you can do 'bends & straights', he knows I'm not a big fan of B&S, (I like a more regimented session), but he tells me concentrate on form, 800m pace on the straights and make sure I learn slightly forward.
A warm up, stretching, 8 laps of B&S then a cool down more stretching and its over under 60 minutes. Home early today, very easy session.
Wednesday 23 February 2005
Wed 23 Feb, morning run
Off to Brimbank to run along the Maribynong River with Connor in tow on his bike. Beautiful morning, mid 20's, singlet off & off we go. I might have started a bit quick today, because Connor is complaining that he is finding it hard to keep up (15 minutes in), there are a few hills but the surface is fairly good and I thought........, oh well I better slow down a bit. I get 6km out and turn around, Connor yells that he can't keep up and his wheel is funny, FLAT!!! Run has now finished and I put COnnor's bike on my shoulder and we walk back to the car, 6kms. oh well, a few k's in the book and a nice long walk and chat with a 6 year old.
I now am an expert in beyblades & transformers and some other stuff that I have tried to wipe from my mind.
I now am an expert in beyblades & transformers and some other stuff that I have tried to wipe from my mind.
Tuesday 22 February 2005
Tue 22 Feb, track training
Today Declan (3) is home because I am taking both boys for a swim test at 4.30pm, Connor (6) will do well well, but Declan has never had formal lessons, so it could be interesting, but he does know the tester.
Training at the track tonight after the boys swim test, arrive about 5.30ish. Straight away I go for my warm up of 5 laps in lane 8 with some drills. Stretch main leg groups and then do 5x60m run thrus. Some more stretching and then 3 quicker 50m run thrus.
Tonight, alot of the squad are either in easy mode after the Open Champs or they are in easy mode because of the Youths this week. I still have 2 weeks before the 'old farts champs'. Burkie gets me to do 700m, 600m, 5, 4, 3, 2, 100m at 1500m pace and the 200 & 100 at 800m pace, with a 2 1/2 min break between the first couple and then 90 sec for middle and 1 min for the 200 - 100. Even though I normally breeze thru this session, I miss most of the early laps by a sec or so, hmmm. Burkie tells me to concentrate on leaning slightly more forward. Finish with 4 lap cool down.
The squad sing Happy Birthday to Burkie, 64 today, a great guy!!!
Training at the track tonight after the boys swim test, arrive about 5.30ish. Straight away I go for my warm up of 5 laps in lane 8 with some drills. Stretch main leg groups and then do 5x60m run thrus. Some more stretching and then 3 quicker 50m run thrus.
Tonight, alot of the squad are either in easy mode after the Open Champs or they are in easy mode because of the Youths this week. I still have 2 weeks before the 'old farts champs'. Burkie gets me to do 700m, 600m, 5, 4, 3, 2, 100m at 1500m pace and the 200 & 100 at 800m pace, with a 2 1/2 min break between the first couple and then 90 sec for middle and 1 min for the 200 - 100. Even though I normally breeze thru this session, I miss most of the early laps by a sec or so, hmmm. Burkie tells me to concentrate on leaning slightly more forward. Finish with 4 lap cool down.
The squad sing Happy Birthday to Burkie, 64 today, a great guy!!!
Monday 21 February 2005
Mon 21 Feb, recovery run/walk
A nice morning, low 20s and little wind, quads are tired from past few days, but thats all I can feel, must book in for a massage this week, 2 weeks before the Masters Champs.
Burkie's schedule for me, had a 60 minute walk listed, yukkkkk, boring. I know why he would have included this, cannot trust me to run slowly.......
So off I go, jogging slowly, I jog to the Indoor pool to try and bring the boys swim test forward, NO. Off across the road into the Glenorden wetlands, dirt tracks and very flat. I jog for 15 minutes and then have a minute walk, return to jogging and again walk at 20 min, I continue this until for 45 minutes which sees me nearly home.
Lots of quad stretching and calfs, do 20 push ups and contiue stretching. Nice run, very easy pace.
Burkie's schedule for me, had a 60 minute walk listed, yukkkkk, boring. I know why he would have included this, cannot trust me to run slowly.......
So off I go, jogging slowly, I jog to the Indoor pool to try and bring the boys swim test forward, NO. Off across the road into the Glenorden wetlands, dirt tracks and very flat. I jog for 15 minutes and then have a minute walk, return to jogging and again walk at 20 min, I continue this until for 45 minutes which sees me nearly home.
Lots of quad stretching and calfs, do 20 push ups and contiue stretching. Nice run, very easy pace.
Sunday 20 February 2005
Sun 20 Feb, You Yangs
Out to the You Yangs again, has become a regular, but there are so many variations that can be included and some bloody big hills that it seems worth repeating the experience. Today Burkie's squad are meeting at 8.15am, a little earlier than norm, to allow him to get back to Newport for the Western Region Little A's Championships (he has a few of his younger squad racing).
I organise with Tash to pick her up at and Cam stayed overnight. A small pack this morning, me, Cam, Tash, Luke, Chris & Aimee (& Burkie walking), a couple are doing the short runs and Luke is going slow today (but still further than me, finished same time as me).
Normal run today for me, from the gate around Great Circle Dve and return, I work the first hill a bit harder than normal and can feel the effects of yesterdays run, but continue on. I know the big hill will be harder because of this work but I want to prove to myself I can do it. Over the big hill and start the decent, I see Lee Troop and a group of 3 others running towards me, say hi and wish him all the best for upcoming races, he says hi & thanks. I finish today's run with Luke and I'm very happy just over 67 mins, could be the fastest but I don't have an exact time, so taking into account the previous days I'm very happy with this.
Finish off with a 1km walk and some stretching and eating of fruit and then off home, to get Tash to her modeling class..
I organise with Tash to pick her up at and Cam stayed overnight. A small pack this morning, me, Cam, Tash, Luke, Chris & Aimee (& Burkie walking), a couple are doing the short runs and Luke is going slow today (but still further than me, finished same time as me).
Normal run today for me, from the gate around Great Circle Dve and return, I work the first hill a bit harder than normal and can feel the effects of yesterdays run, but continue on. I know the big hill will be harder because of this work but I want to prove to myself I can do it. Over the big hill and start the decent, I see Lee Troop and a group of 3 others running towards me, say hi and wish him all the best for upcoming races, he says hi & thanks. I finish today's run with Luke and I'm very happy just over 67 mins, could be the fastest but I don't have an exact time, so taking into account the previous days I'm very happy with this.
Finish off with a 1km walk and some stretching and eating of fruit and then off home, to get Tash to her modeling class..
Saturday 19 February 2005
Sat 19 Feb, morning run
Today I am going into the city to run the Tan. Old Miler (CR) has a group of guys & girls that have session at 9am on Sat mornings, today it is progressive laps, with the aim to get faster each lap, so with w/up & c/d will be a 14-15km session.
With an open invite on the Ausrun web site and not having Little A's this morning I take up the opportunity. Julie and the little boys are going to go for a walk in the Botanical Gardens and then go to the Shrine (we will then go to the Children's Garden afterwards). Arrive just before 9am and there are about 10-15 people, all VERY fit looking, obviously the Vic 5000m women's champ is there (KSC wife of OM) and lots of Malvern Harriers & Melb Midday Milers. OM suggests that I run with a new guy and settle there and a girl (partner of a Miler) also. My coach suggested to me yesterday not to get carried away & to concentrate on getting this session right.
We start as a pack and very quickly the fast crew are moving away, the 1km mark is 100m up Anderson St and I get there in 4.48, happy with that, 2km mark in 9.32, so I'm happy with start, not too fast (I do have a history). The first lap in 17:52, still with 2 others but the guy (petaljuice) wants to move on and moves away and I move slightly away from the girl from Collingwood Harriers. Get to the 1k mark on 4.36 and I make sure that I work Anderson hill. I watch petaljuice move away bit by bit, but I'm not concerned, its not a race. 2nd lap in 17:10 and OM tells me to work the 3rd and 'make it count', I decide to hold my current pace until the top of Anderson hill, pass the 1k at 4.30, hold this! I get to the top of the hill and decide to use the slight downhill to my advantage and get moving, I finished my last lap in 16:32, very happy with that, a good 30sec + each lap and I nearly caught the guy in front of me (even though it wasn't a race).
Do a couple of km cool down and then walk up & across the gardens to the Shrine where Julie and the boys are. Good session, very happy I came in, 2 years ago I couldn't have run a 16.30 lap at the best of times, let alone for my 3rd lap. :-)
Of course today I wore my CR singlet around the Tan to advertise a great community in a great running environment. Today I met a couple more CRs, Haile (who I picked out straight away, as I had met his brother before) & Ralph Wiggum, both seemed like good guys and were happy to chat, thanks guys.
Weekly kms:72km, happy with this week, but month total of 155k so far is a bit down, but there was alot of racing at the start of the month.
With an open invite on the Ausrun web site and not having Little A's this morning I take up the opportunity. Julie and the little boys are going to go for a walk in the Botanical Gardens and then go to the Shrine (we will then go to the Children's Garden afterwards). Arrive just before 9am and there are about 10-15 people, all VERY fit looking, obviously the Vic 5000m women's champ is there (KSC wife of OM) and lots of Malvern Harriers & Melb Midday Milers. OM suggests that I run with a new guy and settle there and a girl (partner of a Miler) also. My coach suggested to me yesterday not to get carried away & to concentrate on getting this session right.
We start as a pack and very quickly the fast crew are moving away, the 1km mark is 100m up Anderson St and I get there in 4.48, happy with that, 2km mark in 9.32, so I'm happy with start, not too fast (I do have a history). The first lap in 17:52, still with 2 others but the guy (petaljuice) wants to move on and moves away and I move slightly away from the girl from Collingwood Harriers. Get to the 1k mark on 4.36 and I make sure that I work Anderson hill. I watch petaljuice move away bit by bit, but I'm not concerned, its not a race. 2nd lap in 17:10 and OM tells me to work the 3rd and 'make it count', I decide to hold my current pace until the top of Anderson hill, pass the 1k at 4.30, hold this! I get to the top of the hill and decide to use the slight downhill to my advantage and get moving, I finished my last lap in 16:32, very happy with that, a good 30sec + each lap and I nearly caught the guy in front of me (even though it wasn't a race).
Do a couple of km cool down and then walk up & across the gardens to the Shrine where Julie and the boys are. Good session, very happy I came in, 2 years ago I couldn't have run a 16.30 lap at the best of times, let alone for my 3rd lap. :-)
Of course today I wore my CR singlet around the Tan to advertise a great community in a great running environment. Today I met a couple more CRs, Haile (who I picked out straight away, as I had met his brother before) & Ralph Wiggum, both seemed like good guys and were happy to chat, thanks guys.
Weekly kms:72km, happy with this week, but month total of 155k so far is a bit down, but there was alot of racing at the start of the month.
Friday 18 February 2005
Fri 18 Feb, morning run
Up and out at 5.30am, an easy to medium pace 8k run around the local area, incorporating Mossfiel & Hoppers footy ground area to spend some time off the road.
Start out at 5min pace for first 12-15 min then pick it up to 4.45ish pace for 10 min and then at 4.30 or faster pace for remainder of run.
Great run, do lots of stretching afterwards.
Start out at 5min pace for first 12-15 min then pick it up to 4.45ish pace for 10 min and then at 4.30 or faster pace for remainder of run.
Great run, do lots of stretching afterwards.
Thursday 17 February 2005
Thu 17 Feb, track session
Well today is the Telstra A Series at Olympic Park and I want to get there 6pm ish, so I will do my training session during the day. I send an email to Burkie to check what I should be aiming to do, his suggestion is 800, 700, 600, 500, 400, 300, 200, 200 at 1 sec faster per lap than 1500m pace (78-79s per lap). 3 min break between 8, 7, 6 then 2 min between 5, 4 & 3 and then 1 min between 2's. So I get the key for the track and go down there at 1pm. Nice & sunny, little to no wind and about 25 degrees.
I get to the track and do 5 lap warm up, followed by so standing stretches, 5x50m stride thru and then some more stretching, then DS Racers and do 3 more stride thru slightly faster. decide to sun the body as there is no-one here to scare today.
I do all of the set session, the hardest part was the 600 set, but I got all in time or slightly under. The 300m and less, I was slightly faster, more at a 1200 pace.
Finish with 4 slow laps. Good session, nice to vary the distances.
I get to the track and do 5 lap warm up, followed by so standing stretches, 5x50m stride thru and then some more stretching, then DS Racers and do 3 more stride thru slightly faster. decide to sun the body as there is no-one here to scare today.
I do all of the set session, the hardest part was the 600 set, but I got all in time or slightly under. The 300m and less, I was slightly faster, more at a 1200 pace.
Finish with 4 slow laps. Good session, nice to vary the distances.
Wednesday 16 February 2005
Wed 16 Feb, mid week longer run
Well again Connor is home, the 'Prep & Grade One free days' are most annoying for my training schedule and Julie's meeting on Wednesday nights makes it nearly impossible for me to run. Getting up early isn't ideal, due to me not getting home until 11.30pm last night and then not getting to bed until nearly 1am. So what to do.
Having breaky with Connor (6) I suggest to him I would like to go for a run and would he like to watch me run around & around at Riverbend (open area, track would be 1.5km) and I would be able to see him, not ideal as I am schedule for a 70-90 minute run, but he could kick his footy around and I can get a run in. Connor says I could ride my bike and follow you. Very true, what a great idea, so off to Riverbend we go, but I have decided he can follow me on one of my fav tracks. We start off a bit slow, reminding him we will be doing this for awhile, we cross the dam wall (him walking, me carrying bike) and off along some muddy tracks (from the floods), he thinks its a bit hard but he likes how the mud flies in the air (boys). Luckily I do the washing... A few parts are steep up & down, so we do a bit of walking and I do a bit of assisting with the bike. But eventually we get to an area where I can run on a dirt track alongside and he rides on a bike path, excellent, pick up the pace and he loves it. After some fun times on mud tracks, Connor & I make it Wyndham Park, he stops and plays in a pond (trying to catch frogs, yes he gets wet) and I do some repeats up some hills and run around where I can generally see him (most of the time). Connor is now back on the bike and he can stay on paths most of the way, without including the walks I manage to squeeze in a 70 minute run, excellent. Well done Connor I'll treat you something nice this arvo, when we go trudging around the shops whilst I buy a new suit (an Public Servant interview on Monday, APS 6), he should be thrilled and sleep well tonight.
Having breaky with Connor (6) I suggest to him I would like to go for a run and would he like to watch me run around & around at Riverbend (open area, track would be 1.5km) and I would be able to see him, not ideal as I am schedule for a 70-90 minute run, but he could kick his footy around and I can get a run in. Connor says I could ride my bike and follow you. Very true, what a great idea, so off to Riverbend we go, but I have decided he can follow me on one of my fav tracks. We start off a bit slow, reminding him we will be doing this for awhile, we cross the dam wall (him walking, me carrying bike) and off along some muddy tracks (from the floods), he thinks its a bit hard but he likes how the mud flies in the air (boys). Luckily I do the washing... A few parts are steep up & down, so we do a bit of walking and I do a bit of assisting with the bike. But eventually we get to an area where I can run on a dirt track alongside and he rides on a bike path, excellent, pick up the pace and he loves it. After some fun times on mud tracks, Connor & I make it Wyndham Park, he stops and plays in a pond (trying to catch frogs, yes he gets wet) and I do some repeats up some hills and run around where I can generally see him (most of the time). Connor is now back on the bike and he can stay on paths most of the way, without including the walks I manage to squeeze in a 70 minute run, excellent. Well done Connor I'll treat you something nice this arvo, when we go trudging around the shops whilst I buy a new suit (an Public Servant interview on Monday, APS 6), he should be thrilled and sleep well tonight.
Tuesday 15 February 2005
Tue 15 Feb, track races
Rest day on Monday, my coach has suggested I go for a walk or rest, so I stroll to the shopping centre and back = 20 minutes, not counting the strolling at the shops, but the thought of going for a walk as exercise didn't do it for me, so I mainly choose rest!
Today is the last round of the Shield Competition for the North West Region, as no Western A's Open Men's team have made the finals and therefore that's it for me, except for the Masters Champs in Mar. So a few weeks off from racing, concentrate on training and I will act as a Team Manager for one of the 5 teams that have made the finals (Men U18 & U16, Women Open Div 2, U18 & U16).
The plan for tonight is a strong 800m with a time around 2:25 and a 3000m with no watch and run to how I feel.
The 800m I moved into the 2:20-25 group, this meant I wouldn't be a leader but I needed to be aware of not going to hard too early. And I didn't, ten in the heat, sitting 8th at the 'cross over', sat in the pack on the rail and started to pass a couple in the front straight. Lots of team support tonight from the stands (a bit embarrassing) and I cross the start/finish line on 70.?, which is good and normal. I sit in the same position until around the start of the back straight and go around a couple. On the finishing bend I'm sitting 4th but I'm starting to struggle and I know 2 are coming, one flies past me and then another Essendon guy gets me 20m from the line. Afterwards coach asks 'again' why I pulled up, "I don't know, I didn't think I did, no watch this week", ??? Burkie thinks its a habit I have picked up in training, I did mention that I was looking for the finish line with 50 to go, but....., oh well, 2:24.88, my second fastest time ever, I'll take that.
The 3k was a big field and I happily got to the rail and settled really early today, according to Burkie's lap times I sat on 89-90 for the first few laps and I was feeling very comfortable. I know now that I can run a nice pace and I am happy with the pace I have achieved, under 90s, very good, a couple of quicker laps and I start to pass many. I try to catch a couple of known 11 min guys and sit behind them, but with 500 to go they start to pull away and I cannot react (or didn't). I cross 25th and finish 11m 11sec, this is my second fastest and I am very happy with this as I ran for the first time over this distance without a watch and I achieved a good time.
Warm up & stride thrus prior to and after both races.
Today is the last round of the Shield Competition for the North West Region, as no Western A's Open Men's team have made the finals and therefore that's it for me, except for the Masters Champs in Mar. So a few weeks off from racing, concentrate on training and I will act as a Team Manager for one of the 5 teams that have made the finals (Men U18 & U16, Women Open Div 2, U18 & U16).
The plan for tonight is a strong 800m with a time around 2:25 and a 3000m with no watch and run to how I feel.
The 800m I moved into the 2:20-25 group, this meant I wouldn't be a leader but I needed to be aware of not going to hard too early. And I didn't, ten in the heat, sitting 8th at the 'cross over', sat in the pack on the rail and started to pass a couple in the front straight. Lots of team support tonight from the stands (a bit embarrassing) and I cross the start/finish line on 70.?, which is good and normal. I sit in the same position until around the start of the back straight and go around a couple. On the finishing bend I'm sitting 4th but I'm starting to struggle and I know 2 are coming, one flies past me and then another Essendon guy gets me 20m from the line. Afterwards coach asks 'again' why I pulled up, "I don't know, I didn't think I did, no watch this week", ??? Burkie thinks its a habit I have picked up in training, I did mention that I was looking for the finish line with 50 to go, but....., oh well, 2:24.88, my second fastest time ever, I'll take that.
The 3k was a big field and I happily got to the rail and settled really early today, according to Burkie's lap times I sat on 89-90 for the first few laps and I was feeling very comfortable. I know now that I can run a nice pace and I am happy with the pace I have achieved, under 90s, very good, a couple of quicker laps and I start to pass many. I try to catch a couple of known 11 min guys and sit behind them, but with 500 to go they start to pull away and I cannot react (or didn't). I cross 25th and finish 11m 11sec, this is my second fastest and I am very happy with this as I ran for the first time over this distance without a watch and I achieved a good time.
Warm up & stride thrus prior to and after both races.
Sunday 13 February 2005
Sun 13 Feb, long run at You Yangs
Up at 6am and out the door by 6.30am, quick breaky, water & banana. Take kiwi fruit & orange for afterwards and bottle of diluted powerade and bottle of water.
Today I run thenormal Great Circle Dve run and make the hills again, concentrating on going slightly slower as I'm going 90 minutes today. I finish the Cricle Dve on 72 min, stop at car and drink, and then off within 15 sec. I run along a fire trail which is flat and everything feels very good. I pick up the pace for the last 20 minutes.
Stretch and eat then home as quick as possible to take Julie & boys out for late breaky.
Today I run thenormal Great Circle Dve run and make the hills again, concentrating on going slightly slower as I'm going 90 minutes today. I finish the Cricle Dve on 72 min, stop at car and drink, and then off within 15 sec. I run along a fire trail which is flat and everything feels very good. I pick up the pace for the last 20 minutes.
Stretch and eat then home as quick as possible to take Julie & boys out for late breaky.
Saturday 12 February 2005
Sat 12 Feb, morning track session
Arrive at Hoppers Lane at 7am, intend on getting a short track sessionin before Little A's starts. Four lap warm up and then some drills & strides. Spikes on, three more stride thrus, short but fast.
6x200m @ 32 sec with a 90 sec jog for recovery around track. Did all easily, Burkie has schedule this sharp session, quick & easy, good for confidence (I think).
Finish in time, quick shower and then pick up the U6 Track Coordinator job, only 52 kids today, hurdles, 70m, 100m & LJ.
Off to Olympic Park this afternoon to watch Cam compete in U20 3000m Steeple - NOTE, he finished 4th, 10:20.1 (10 sec off PB & steepled very poorly).
6x200m @ 32 sec with a 90 sec jog for recovery around track. Did all easily, Burkie has schedule this sharp session, quick & easy, good for confidence (I think).
Finish in time, quick shower and then pick up the U6 Track Coordinator job, only 52 kids today, hurdles, 70m, 100m & LJ.
Off to Olympic Park this afternoon to watch Cam compete in U20 3000m Steeple - NOTE, he finished 4th, 10:20.1 (10 sec off PB & steepled very poorly).
Friday 11 February 2005
Fri 11 Feb, easy run
After chatting with the coach yesterday, to discuss my last 4 weeks of training prior to my debut at the Victorian Masters (35-39) T&F Championships, I have been given the basic plan for the remainder of this time and a detail plan for the next 7 days.
So today I am off for an easy run. I run along the Werribee River, a favorite of mine, I drive to the start point and get the pleasure of running all dirt & grass for the entire time, so an easy pace with an easy surface. The river is still high and there are still parts of my normal run that I cannot do due to some tracks under water. I get 20 min into my run and I discover my breathing is a bit fast, so I slow down, mental note; I will wear my HRM when doing the easy runs for the next month.
Cruise along into Werribee and then return, not many out walking today, strange, its overcast but low 20s and little wind. Oh well, I feel very good, I haven't any niggles at all (haven't since my heel in Dec) and feel very good. Finish my run, walk for 3-5 minutes and then do some stretching and 25 push ups and 50 crunches, some more stretches of the hammies and then 20 p/ups & 50 sit ups (wrist to knee).
When I get home I send Burkie an email (cc: to some friends & another club coach) to confirm our conversation yesterday; see below:
So today I am off for an easy run. I run along the Werribee River, a favorite of mine, I drive to the start point and get the pleasure of running all dirt & grass for the entire time, so an easy pace with an easy surface. The river is still high and there are still parts of my normal run that I cannot do due to some tracks under water. I get 20 min into my run and I discover my breathing is a bit fast, so I slow down, mental note; I will wear my HRM when doing the easy runs for the next month.
Cruise along into Werribee and then return, not many out walking today, strange, its overcast but low 20s and little wind. Oh well, I feel very good, I haven't any niggles at all (haven't since my heel in Dec) and feel very good. Finish my run, walk for 3-5 minutes and then do some stretching and 25 push ups and 50 crunches, some more stretches of the hammies and then 20 p/ups & 50 sit ups (wrist to knee).
When I get home I send Burkie an email (cc: to some friends & another club coach) to confirm our conversation yesterday; see below:
G'day Peter, (hi to others, you are included for info, to see what the crazy guys is doing now)
I would like to confirm the plan for the next 7 days in preparation for my debut at the Vic Masters Championships (800m & 1500m):
Friday - easy jog, I ran for 47 minutes at approx 5 min per km pace, from Riverbend to Wyndham Park & return, mostly on dirt & grass, with a little on the asphalt path
Saturday - short track, speed session. I intend to try and do this on the track prior to Little A's if ok with the Little A's President & if the track is open early enough, if not I will do a similar session on the tan after the men's 1500m (at 3pm). If on track, what session do you suggest, 200s, 300s, 400s etc and how many & what pace (guessing 800 pace or faster?)? If at the tan, I will chat at State Champs.
Sunday - long run, will do 90 minutes at You Yangs, do Circle Drive and then continue on the flat ground. But for family reasons (keeping the peace) I need to do this early, so I am going to start at 7am. Do you have anyone else that is running long, will they want to be this early? Can you let me know, I will then send an email to all of the distance crew to give them choice.
Monday - easy jog, 30 minutes on roads in Hoppers, very easy. Or will I rest?
Tuesday - Shield Comp, will be racing 800m & 3000m. Would be interested in any suggestions, last time 2:24 (finished 3rd) and 11:08 for 3k, I will not be wearing a watch in the 800m.
Wednesday - mid week long run, normally 70-90 minutes, what pace etc. Will it be very slow or just see how I feel. This run will be done either very early, 5am ish, or about 8pm, due to family stuff.
Thursday - longer track session, for you to set, probably 800, 1000, 1200 repeats.
Rest day, don't really need this week if I keep the easy runs controlled, your thoughts. Over the Christmas New Year period, from 26 Dec to 25 Jan I only had 2 days off, one travelling to Sydney & the other the day before a Shield comp, during this time I was concentrating on runs on the dirt & road and had only done a handful of track sessions.
Haven't had a drink of alcohol for 2 weeks, normal healthy eating and both will continue, no alcohol until after Sunday 6th March (after the Masters Champs). Weight is sitting 81.5 - 82kg, has been for awhile, marathon day I was 81kg, clothes are looser than they were late last year(??). All is good, I have absolutely no niggles anywhere and haven't since the heel in Dec, motivation is good and keeping in 'check'. All is nearly perfect, now I wish I could just run faster...
Thanks for all the help
Stu
Thursday 10 February 2005
Thu 10 Feb, track session
Well my Wed run didn't happen, so there goes 12-15k in the bank. Track session, starts with one slow lap with my 6 year old and then he wants to do a few stride thrus to, he is already picking up the lingo, but after 2 he is ready to go and throw rocks at the rabbits on the other side of the rugby pitch, so off he goes.
I continue on and complete 4 laps of the track in lane 8, some simple stretches and then do some drills & stride thru's x 5. More stretching and a coupleof faster strides, feeling good and coach Burkie has suggested 4x2min with 1 min jog recov, 4x1min with 30 sec jog recovery, both at 3k pace (89 sec per 400) and then 4x40 sec with 20sec jog recov (this will be at 1500m pace, 40sec per 200), each individual set has a 2min jog recov. Some of the youngens are doing this too, but they willbe another 10 min or so, so I go by myself. I complete the session and feel good, no probs, did get the HR going and I enjoyed picking up the pace with the 4x40 sec, funny how a couple of seconds over a 200 can make the difference. I was found this session very hard to complete.
Finished off with four slow laps in lane 3/4 with Luke S & Cam (my son), this being the only time I can run with him. Both the boys are racing in the Vic 3k Steeple Champs on Saturday at 1.20pm, good luck to both, Luke S will be the favorite and Cam has a chance of being a medalist, all depends on the day.
I continue on and complete 4 laps of the track in lane 8, some simple stretches and then do some drills & stride thru's x 5. More stretching and a coupleof faster strides, feeling good and coach Burkie has suggested 4x2min with 1 min jog recov, 4x1min with 30 sec jog recovery, both at 3k pace (89 sec per 400) and then 4x40 sec with 20sec jog recov (this will be at 1500m pace, 40sec per 200), each individual set has a 2min jog recov. Some of the youngens are doing this too, but they willbe another 10 min or so, so I go by myself. I complete the session and feel good, no probs, did get the HR going and I enjoyed picking up the pace with the 4x40 sec, funny how a couple of seconds over a 200 can make the difference. I was found this session very hard to complete.
Finished off with four slow laps in lane 3/4 with Luke S & Cam (my son), this being the only time I can run with him. Both the boys are racing in the Vic 3k Steeple Champs on Saturday at 1.20pm, good luck to both, Luke S will be the favorite and Cam has a chance of being a medalist, all depends on the day.
Tuesday 8 February 2005
Tue 8 Feb, track race
Yes another race tonight. Maybe too much racing in the past 2-3 weeks and not enough training, but I think its ok. Tonight is Round 11 of a 12 round comp for the North West Region of Melbourne, tonight we were back at Aberfeldie (home of Athletics Essendon), and races for me will be the 1500m and possibly a 400 and if I was stupid a 2000m Steeple.
The men's first heat was to be at 7.20pm but due to electronic timings issues we are 25 min behind. Not to worry, I feel very heavy in the legs and this will enable me to run a few more run thrus and do some more stretching. Darren C, an U16 club member, is in my ear, he is trying to tell me he is going to go easy and run in my heat and drag me around for a sub 5min. But not tonight, I will be happy with anything under 5:10. The heat allocations happen and thankfully I am in the 5:05+ heat. 16 in the heat, a young 13 year old from Williamstown will win this and the next place getters will be either me, David from Essendon or a couple of guys from Coburg. I start from the widest part of the starting line next to David from Essendon, deliberate plan, and move in behind him straight away (David is a 40+ who consistently finishes between 4:58 & 5:07), the first 300 is done in 60sec (plan) and I am sitting 5th or 6th. Along the back straight (400-500) I follow David around a couple & now sitting 4th & feeling good. Near the water jump (550m) a club coach tells me not to go so wide, sitting directly behind someone I can not get my stride the same, so I am sitting on his shoulder, hence not near the racing rail. Crossing the s/f line (700) a time is called which equates to a 82-83 sec lap (too slow) and I notice I am still wide on the bend, I am ready to make a move around David, along the back straight I moved along side & made a spurt to move in front & take the rail before the bend, this lap was a 79, but the allusive 5min will not be (didn't think it would). I hold third spot and I did make ground on the leaders, crossed 1.1sec in front of David which was really good, according to spectators & coach Burkie I very much looked in control of my position and the time will come. Tonight's time was 5m 05.1sec (PB is 5:02).
Did a 12-15 min cool down jog, but I have decided thats it for me, its cooling down and I feel a bit tight in the lower back, so I will watch some races and just chit chat for the remainder of the evening.
Plan a 60 min run tommorrow, but kids are home and I want more than 5 hours sleep (got home after 11pm), so I will run in the evening before dinner (this should impress Julie...).
The men's first heat was to be at 7.20pm but due to electronic timings issues we are 25 min behind. Not to worry, I feel very heavy in the legs and this will enable me to run a few more run thrus and do some more stretching. Darren C, an U16 club member, is in my ear, he is trying to tell me he is going to go easy and run in my heat and drag me around for a sub 5min. But not tonight, I will be happy with anything under 5:10. The heat allocations happen and thankfully I am in the 5:05+ heat. 16 in the heat, a young 13 year old from Williamstown will win this and the next place getters will be either me, David from Essendon or a couple of guys from Coburg. I start from the widest part of the starting line next to David from Essendon, deliberate plan, and move in behind him straight away (David is a 40+ who consistently finishes between 4:58 & 5:07), the first 300 is done in 60sec (plan) and I am sitting 5th or 6th. Along the back straight (400-500) I follow David around a couple & now sitting 4th & feeling good. Near the water jump (550m) a club coach tells me not to go so wide, sitting directly behind someone I can not get my stride the same, so I am sitting on his shoulder, hence not near the racing rail. Crossing the s/f line (700) a time is called which equates to a 82-83 sec lap (too slow) and I notice I am still wide on the bend, I am ready to make a move around David, along the back straight I moved along side & made a spurt to move in front & take the rail before the bend, this lap was a 79, but the allusive 5min will not be (didn't think it would). I hold third spot and I did make ground on the leaders, crossed 1.1sec in front of David which was really good, according to spectators & coach Burkie I very much looked in control of my position and the time will come. Tonight's time was 5m 05.1sec (PB is 5:02).
Did a 12-15 min cool down jog, but I have decided thats it for me, its cooling down and I feel a bit tight in the lower back, so I will watch some races and just chit chat for the remainder of the evening.
Plan a 60 min run tommorrow, but kids are home and I want more than 5 hours sleep (got home after 11pm), so I will run in the evening before dinner (this should impress Julie...).
Monday 7 February 2005
Mon 7 Feb, rest day
No run today, have a day off after a few kms yesterday and a couple of races 2 days in a row. As well I am racing a 1500m on Tue night.
25m pool, swam 15 laps of FS & 15 of BS, then 10 min in sauna & then 10 in spa, followed by 5 back in sauna. Whilst in sauna I did alot of stretching and some self massage of my legs. That's all folks.
25m pool, swam 15 laps of FS & 15 of BS, then 10 min in sauna & then 10 in spa, followed by 5 back in sauna. Whilst in sauna I did alot of stretching and some self massage of my legs. That's all folks.
Sunday 6 February 2005
Sun 7 Feb, Western A's 1k Handicap Race
Our Club's Annual Handicap Races, has been going for 10 years and is a favorite within the Club. Today all of our 'pro' runners are absent, they are in SA racing. The day starts with the 120m Handicap, 4 heats of 6/7 per race, a couple of the open age ladies and one or 2 of the senior men are there, the remainder are juniors. Thru to the final are Tom W (last years winner), Luke H & brother Darren (both sprinter/hurdlers), Lianne (30ish sprinter), and 3 others (names escape me). Tom W is our Club's premier sprinter and of course he is way at the back and Lianne is the front marker with 5 in between. Darren H is victorious, he holds his hand aloft on the line, which is funny because he only won by a very little bit and from my angle I couldn't tell, it always amazes me that some know exactly what is happening around them.
Twenty minutes later the 1000m guys & gals line up, the handicap is a closed system, using known 800 & 1500 times and a few guesses for others who have raced only upto 400 or the ones who race 3 & 5kms. As I can feel this morning's run I will concentrate on a steady start, the gun goes and with 30m I pull in right behind Tash (17) and follow along, at the 200m I hear 36s, so I'm very happy and hold that pace, I sit right behind Tash for the first 620m, she is dropping now and I want to catch Bec (16) or I will never hear the end of it, :-) , I move around Tash on the bend and start to try and pick up Darren H (14) & Bec, but the 10m is too much, we get into the finishing straight and Darren kicks away & passes Bec, I cannot go with him and I finish 1.1sec behind Bec. Time 3:10.1 (4 sec faster than last year), very happy with time considering I raced 5k yesterday & ran this morning. Luke S lead the entire race, finishing 2m 30 something and Cam 2 sec behind. The handicap winner is Loren (13), which is good, the trophy goes back to a distance runner and she is the first girl in more than 5 years. A good day is had!
Twenty minutes later the 1000m guys & gals line up, the handicap is a closed system, using known 800 & 1500 times and a few guesses for others who have raced only upto 400 or the ones who race 3 & 5kms. As I can feel this morning's run I will concentrate on a steady start, the gun goes and with 30m I pull in right behind Tash (17) and follow along, at the 200m I hear 36s, so I'm very happy and hold that pace, I sit right behind Tash for the first 620m, she is dropping now and I want to catch Bec (16) or I will never hear the end of it, :-) , I move around Tash on the bend and start to try and pick up Darren H (14) & Bec, but the 10m is too much, we get into the finishing straight and Darren kicks away & passes Bec, I cannot go with him and I finish 1.1sec behind Bec. Time 3:10.1 (4 sec faster than last year), very happy with time considering I raced 5k yesterday & ran this morning. Luke S lead the entire race, finishing 2m 30 something and Cam 2 sec behind. The handicap winner is Loren (13), which is good, the trophy goes back to a distance runner and she is the first girl in more than 5 years. A good day is had!
Sun 7 Feb, long run
Today we have the Western A's Annual Gift Challenge, (120m & 1000m Handicap races), whilst I am running in the 1k I have decided that I want the long run in me more than being 1 or 2 sec faster over 1000m. The family intends on going out for breaky so I am up at 5.45am.
Out the door just after 6am and start very slowly, I feel a few sore spots from yesterdays race, top of hammie and quads, but not too bad. I run for 8 minutes and then stop the watch to do some basic stretches. Re start and just move into slow cruise, mind running thru yesterday's race and starting to think about today. I get to Riverbend entrance (start of off road) in 22 min (nearly 2min slower than norm, good). The Werribee River is up very high as a result of the rain from last week, there will be NO river crossing today, the normal spot which is normally a couple of metres wide is nearly 20-30m wide and running very fast. No probs I will remain on the River bend side and make my way to Wyndham Park. Lots of my normal trails are under water and the river is moving very fast, its like running in a new area, the river looks very different. The 40min to 1h mark I pick up the pace to 4.40ish pace and work up a good sweat, the last 20 min is back to a nice cruise.
I run for 1h 20m 6s, lovely morning, little wind and lots of sun, high teens by the time I finished. Limited stretching, but feel good and very hungry. Happy for the run.
Out the door just after 6am and start very slowly, I feel a few sore spots from yesterdays race, top of hammie and quads, but not too bad. I run for 8 minutes and then stop the watch to do some basic stretches. Re start and just move into slow cruise, mind running thru yesterday's race and starting to think about today. I get to Riverbend entrance (start of off road) in 22 min (nearly 2min slower than norm, good). The Werribee River is up very high as a result of the rain from last week, there will be NO river crossing today, the normal spot which is normally a couple of metres wide is nearly 20-30m wide and running very fast. No probs I will remain on the River bend side and make my way to Wyndham Park. Lots of my normal trails are under water and the river is moving very fast, its like running in a new area, the river looks very different. The 40min to 1h mark I pick up the pace to 4.40ish pace and work up a good sweat, the last 20 min is back to a nice cruise.
I run for 1h 20m 6s, lovely morning, little wind and lots of sun, high teens by the time I finished. Limited stretching, but feel good and very hungry. Happy for the run.
Saturday 5 February 2005
Sat 5 Feb, 5000m - All Comers meet
Weather is ok, light wind and low 20s, should be a good day, but I'm not 100% confident of breaking the sub 20 min mark, as I still feel a little flat.
The 5000m is scheduled for a 4.30pm start, so at 3.30 I go off by myself for a 12-15 min slow jog along the waters edge in Williamstown (around the 'hotties'), nice jog and I think about my schedule, 95 sec a lap, want to hear 46 or 47 at the 200 to ensure I don't start to fast. Think about my watch, I only have 8 laps on my stop watch, so I have decided I will do km splits, I wonder can I concentrate to remember to hit every 2.5 laps.
My goal is to finish sub 20 min, hopefully 19m 45s (3:55 per km). The race starts a little late (by 5 or so minutes), there are 11 starters of the listed 12 and Daniel Quin (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 am in Lane 11, good nice and wide and will not get in the way, I mention to the Melb Uni guy in 12 that he will be clear to cut across me straight away (16 min runner). The race starts and by the 50m mark I am in 10th position with 11th directly behind me and I am 1 or 2 metres behind 9th, but by the 200m I am 5m + in front of last and I am 5-10m behind 9th. I hit the 200m right on 46s, so I have started off well. The first km is on target (3m 51.4s), but I am probably working harder than I expected, by myself and the back straight is annoying, lots of encouragement from the sidelines from Club members and a couple of guys from other clubs that I have got to know. The 2nd km is 4:00.6, I'm not to concerned but I try to work at holding pace and try to concentrate on relaxing my upper body. I'm no longer concentrating on my lap times and just running for how I feel, and that starts to show with the 3rd km 4:10.3 (12:02) & the 4th 4:20.7 (16:23), I know my sub 20 is gone but I will try to finish harder which is not normal for me, I finish the last km in 4:18.8, totaling 20m 41.7s. Disappointed and tired, and a bit annoyed! Note: DQ & Morgan crossed within a sec of each other 14:45 & 46. I finished 10th out of 11.
Looking back I didn't have ideal preparation, changing my speed sessions around and racing a fair bit in the past ten days. But this time last year I couldn't break 12 min for 3km and I nearly did that today with 2k left to race, so overall I'm better for the experience, 5000m is a long race on the track and I will use this for experience. Coach Burkie tells me that I started at the right pace and all looked well for awhile, but he thinks the loneliness may have got to me and a big couple of weeks.
1km - 3:51.47
2km - 4:00.62 (7:52)
3km - 4:10.39 (12:02)
4km - 4:20.70 (16:23)
5km - 4:18.85 (20:42)
Weekly Notes:Only 54kms for the week, 28km for month so far. Distance down this week due to poor weather and missing my normal 12k on Wed.
The 5000m is scheduled for a 4.30pm start, so at 3.30 I go off by myself for a 12-15 min slow jog along the waters edge in Williamstown (around the 'hotties'), nice jog and I think about my schedule, 95 sec a lap, want to hear 46 or 47 at the 200 to ensure I don't start to fast. Think about my watch, I only have 8 laps on my stop watch, so I have decided I will do km splits, I wonder can I concentrate to remember to hit every 2.5 laps.
My goal is to finish sub 20 min, hopefully 19m 45s (3:55 per km). The race starts a little late (by 5 or so minutes), there are 11 starters of the listed 12 and Daniel Quin (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 am in Lane 11, good nice and wide and will not get in the way, I mention to the Melb Uni guy in 12 that he will be clear to cut across me straight away (16 min runner). The race starts and by the 50m mark I am in 10th position with 11th directly behind me and I am 1 or 2 metres behind 9th, but by the 200m I am 5m + in front of last and I am 5-10m behind 9th. I hit the 200m right on 46s, so I have started off well. The first km is on target (3m 51.4s), but I am probably working harder than I expected, by myself and the back straight is annoying, lots of encouragement from the sidelines from Club members and a couple of guys from other clubs that I have got to know. The 2nd km is 4:00.6, I'm not to concerned but I try to work at holding pace and try to concentrate on relaxing my upper body. I'm no longer concentrating on my lap times and just running for how I feel, and that starts to show with the 3rd km 4:10.3 (12:02) & the 4th 4:20.7 (16:23), I know my sub 20 is gone but I will try to finish harder which is not normal for me, I finish the last km in 4:18.8, totaling 20m 41.7s. Disappointed and tired, and a bit annoyed! Note: DQ & Morgan crossed within a sec of each other 14:45 & 46. I finished 10th out of 11.
Looking back I didn't have ideal preparation, changing my speed sessions around and racing a fair bit in the past ten days. But this time last year I couldn't break 12 min for 3km and I nearly did that today with 2k left to race, so overall I'm better for the experience, 5000m is a long race on the track and I will use this for experience. Coach Burkie tells me that I started at the right pace and all looked well for awhile, but he thinks the loneliness may have got to me and a big couple of weeks.
1km - 3:51.47
2km - 4:00.62 (7:52)
3km - 4:10.39 (12:02)
4km - 4:20.70 (16:23)
5km - 4:18.85 (20:42)
Weekly Notes:Only 54kms for the week, 28km for month so far. Distance down this week due to poor weather and missing my normal 12k on Wed.
Thursday 3 February 2005
Thu 3 Feb, evening track session
The last 48 hours has been the wettest in the history of weather record taking here in Melbourne. Whilst many have said that they have been running, I decided that running in floods, with falling trees and lighting wasn't my thing! The last 24h of the rain seen over 120mm fall in the my local area!
Got to the track early today, 4.30pm. Ran 6 laps of the track in Lane 8, the first couple were just jogging, but then I included some drills, high knees, heel to bum, side stepping etc, finishing with 3 stride thrus of 50m with my trainers. Some stretches and then into my DS Racers for 3 more stride thrus (a little faster than before).
There is a light drizzle, but there is no wind, so all is good. Session tonight is 6x800 @ 90-92 per lap with a 1 min break, Troy A (15) is doing the session too, will be v.easy for him but Burkie is looking after him as he keeps pulling up sore, Troy will start 8 sec after me and catch me at the start of the back straight 2nd time.
I finish all of the sets between 3:01 & 3:04, happy with but I felt a little heavy tonight??? I would have thought I would feel good as I have done bugger all k's this week due to weather, but I did have a late one last night (1am, up at 7am), so maybe this was the problem.
Hoping I'm ready to race the 5k on Sat arvo (4.30pm), want to run 95sec per lap which will give me a 19.45, here's hoping.
Got to the track early today, 4.30pm. Ran 6 laps of the track in Lane 8, the first couple were just jogging, but then I included some drills, high knees, heel to bum, side stepping etc, finishing with 3 stride thrus of 50m with my trainers. Some stretches and then into my DS Racers for 3 more stride thrus (a little faster than before).
There is a light drizzle, but there is no wind, so all is good. Session tonight is 6x800 @ 90-92 per lap with a 1 min break, Troy A (15) is doing the session too, will be v.easy for him but Burkie is looking after him as he keeps pulling up sore, Troy will start 8 sec after me and catch me at the start of the back straight 2nd time.
I finish all of the sets between 3:01 & 3:04, happy with but I felt a little heavy tonight??? I would have thought I would feel good as I have done bugger all k's this week due to weather, but I did have a late one last night (1am, up at 7am), so maybe this was the problem.
Hoping I'm ready to race the 5k on Sat arvo (4.30pm), want to run 95sec per lap which will give me a 19.45, here's hoping.
Wed 2 Feb, morning
Well I was suppose to get up just before 5am to go for a 90 min run around the Hoppers area. But it is horrible, its pouring, its dark and I'm not going.
I'll try to fit the run in tonight, but Julie has things on so it mightn't happen. Connor's school is doing testing on Wed for the complete month of Feb so I cannot go during the day.
Its now nearly 9am and it is still raining very heavy, hasn't let up.
I'll try to fit the run in tonight, but Julie has things on so it mightn't happen. Connor's school is doing testing on Wed for the complete month of Feb so I cannot go during the day.
Its now nearly 9am and it is still raining very heavy, hasn't let up.
Wednesday 2 February 2005
Tue 1 Feb, track session
It is very windy and the temp is starting to drop. At 2pm it was around 35-36 degrees, but now at 5pm it would be mid 20's (at 6.30ish it would have been high teens). Did I say it was windy, bloody windy.
How am I suppose to do long repeats in this wind, I did a 15 min slow jog for a warm up, the wind is making this very difficult. Burkie tells me and a couple other of the distance group that he recommends that doing long repeats in this wind is basically useless and we will be doing lots of short reps. Shit.... not happy, sick of the short ones, I would have liked to run some 5k pacing tonight, to prepare myself for the 5k on Sat.
I have chosen to start with the faster boys, instead of the girls. As per normal the girls are slow getting ready for the session and I just want to get on with it. So I'll work with the boys and just start each rep about 3 sec in front.
12x200 @ 35-36sec, with a jog to the start, we have the wind behind going down the straight, but the jog to the start is hard as we are going straight into it. I finish the session very well, my slowest repeat was 36.6, and my fastest in the first 10 was 35.6, so I'm very happy with the consistency. The boys (3x17yrs) decided they wanted to push the last couple, so the male hormones get going and I run a 32.2 and the last one in 30.?. Finish off with a walking lap and then 4 laps of slow jogging with Luke S.
Then 10-15min chatting and stretching. Good session, but very windy.
How am I suppose to do long repeats in this wind, I did a 15 min slow jog for a warm up, the wind is making this very difficult. Burkie tells me and a couple other of the distance group that he recommends that doing long repeats in this wind is basically useless and we will be doing lots of short reps. Shit.... not happy, sick of the short ones, I would have liked to run some 5k pacing tonight, to prepare myself for the 5k on Sat.
I have chosen to start with the faster boys, instead of the girls. As per normal the girls are slow getting ready for the session and I just want to get on with it. So I'll work with the boys and just start each rep about 3 sec in front.
12x200 @ 35-36sec, with a jog to the start, we have the wind behind going down the straight, but the jog to the start is hard as we are going straight into it. I finish the session very well, my slowest repeat was 36.6, and my fastest in the first 10 was 35.6, so I'm very happy with the consistency. The boys (3x17yrs) decided they wanted to push the last couple, so the male hormones get going and I run a 32.2 and the last one in 30.?. Finish off with a walking lap and then 4 laps of slow jogging with Luke S.
Then 10-15min chatting and stretching. Good session, but very windy.
Tuesday 1 February 2005
Mon 31 Jan, morning run
9am run this morning, nice temp and no wind. Running along the Werribee River from Riverbend along to Wyndham Park, do 5 sets of the stairs and 5 repeats up the 30m hill and then return the other side.
No singlet today, not too much of the public to scare along the river. Good run, lots of sweat, started slow and eased into it for the first 8 min or so, then picked up the pace and cruised along until the 30 min mark. Concentrate on form and pick up the pace to 10k race pace for remainder of run.
53min & some seconds, the course is just over 11.5km, so a nice run with loads of sun and heaps of sweat. Finish off with lots of calf, hamstring & quad stretching. Did 50 crunches & 50 push ups. I think the morning walkers are a bit confused or just scared....... :-)
January Kilometre Total: 322kms, this is my biggest month ever and I am very happy. Aim for Feb will be slightly less, probably 280ish, will be concentrating on more intensity and more rep sessions. Highlight for the month of January would be feeling great and enjoying every run, no chores, but the BIG one is my 3000M PB of 11 min 8 sec.
No singlet today, not too much of the public to scare along the river. Good run, lots of sweat, started slow and eased into it for the first 8 min or so, then picked up the pace and cruised along until the 30 min mark. Concentrate on form and pick up the pace to 10k race pace for remainder of run.
53min & some seconds, the course is just over 11.5km, so a nice run with loads of sun and heaps of sweat. Finish off with lots of calf, hamstring & quad stretching. Did 50 crunches & 50 push ups. I think the morning walkers are a bit confused or just scared....... :-)
January Kilometre Total: 322kms, this is my biggest month ever and I am very happy. Aim for Feb will be slightly less, probably 280ish, will be concentrating on more intensity and more rep sessions. Highlight for the month of January would be feeling great and enjoying every run, no chores, but the BIG one is my 3000M PB of 11 min 8 sec.
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