Well I have decided to have a rest day today. So now running entry today.
Today I finish the paperwork with the Public Service and I return to full time employment on Monday, no more working casually from home. I am working with the Australian Defence, APS6, as an administrator in the Ops/Plans Section for the Defence Material Organisation, in particular the Project for new Artillery equipment.
Tomorrow is the last day of Term One and Connor finishes at 1pm so the idea of going and running for 2 hours in the Dandenongs on my birthday will have to be left for another day. I'll settle for 90-120 minutes around the You Yangs, less travel time.
Thursday 31 March 2005
Wed 30 Mar, river run with Cameron
Cameron stayed over last night, he had a double driving lesson at 6.45am. After i drop Connor off at school we drive down to Riverbend Park and go for an easy 60 minutes, off road. It was good to go for a run with Cam, it doesn't happen that much anymore, due to speed differences, but occassionally he wants to go out slow (4:50ish).
I felt good for the first 45 minutes, but I could start to feel the affects of the previous few days, but lots of k's in the bank and the body is holding up well.
Cameron is competing in the AV Club Shield Final this weekend, and this explains why he is taking it easy this week.
I felt good for the first 45 minutes, but I could start to feel the affects of the previous few days, but lots of k's in the bank and the body is holding up well.
Cameron is competing in the AV Club Shield Final this weekend, and this explains why he is taking it easy this week.
Tuesday 29 March 2005
Tue 29 Mar, track/speed session
Arrive at the track just after 5pm and it is very still, surprisingly. Myself and Mick go out for a slow 20 minutes with one of the ladies who is contemplating making her debut in the cross country season this year, typically a 100/200/400 runner for past 8 years, so it could be interesting.
After returning from my run with Sam & Mick I do 5x70m stride thrus and then some stretching. Tonights session is 6x1000 @ slightly faster than 5k pace, with a 200m float. I start off and feel good and finish 3:47, which is faster than any last week and I was trying to control myself, shows how much the wind affected us last week, and Mick finishes 3:58, never finishing under 4 before. The remainder of the session goes VERY well, 3.45, 3.45, 3.48, 3.46, 3.34 with 200m float recov (2min), beaut night.
Weight, still sitting 79.5-80kg for over a week now, very happy! Everything appears to be going well at the moment.
After returning from my run with Sam & Mick I do 5x70m stride thrus and then some stretching. Tonights session is 6x1000 @ slightly faster than 5k pace, with a 200m float. I start off and feel good and finish 3:47, which is faster than any last week and I was trying to control myself, shows how much the wind affected us last week, and Mick finishes 3:58, never finishing under 4 before. The remainder of the session goes VERY well, 3.45, 3.45, 3.48, 3.46, 3.34 with 200m float recov (2min), beaut night.
Weight, still sitting 79.5-80kg for over a week now, very happy! Everything appears to be going well at the moment.
Monday 28 March 2005
Mon 28 Mar, 11km on my Hoppers Course
Easy run today, actual course is 10.5km measured by bike. Today is my Grandmother's 80th and we are planning a big day for her, should be good to catch up with lots of family.
Today I feel good and run easily, 30 minutes of stretching afterwards.
Yesterday I found out my Blog appears in the most recent edition of Runner's World, I will have to make sure I pick it up this week.
Today I feel good and run easily, 30 minutes of stretching afterwards.
Yesterday I found out my Blog appears in the most recent edition of Runner's World, I will have to make sure I pick it up this week.
Sun 27 Mar, long run in Hoppers
The boys & Julie are off to see Robots and I will go for a 90 minute run. From home Julie drives me 18km and lets me out. Most of the run is on road and a few kms on paths (yuk) and a bit on grass. I run around Werribee & HOppers and make my way home. Casual sort of a pace, home in 87 minutes, which was good because I guessed I was running 4.50ish pace (actual 4:51).
Saturday 26 March 2005
Sat 26 Mar, Woodlands Reserve
Rest day on Thursday and just didn't get out of bed early enough to include a run in a VERY busy family day.
Saturday morning off for a Club 'pack' run at Woodlands Reserve (also known as Gellibrand Hill), 9am, just past the Airport. A few of the 18 years olds, myself and CR GaryO (& uncle) go off together for a few minutes and then just me and Gary. We plan on a 60 minute run and intend to chat along the way. Good to see Gary back out and running, he has had some hip/glute problems, but is starting to get back into the swing of it all.
Nice run, a few hills, lots of bush trails, a kookurbarra, lots of grey kangaroos, a kyte (or something similar), and a koala. We get 63 minutes in and I feel like I had only run about 20 minutes. Beautiful day & run.
Saturday morning off for a Club 'pack' run at Woodlands Reserve (also known as Gellibrand Hill), 9am, just past the Airport. A few of the 18 years olds, myself and CR GaryO (& uncle) go off together for a few minutes and then just me and Gary. We plan on a 60 minute run and intend to chat along the way. Good to see Gary back out and running, he has had some hip/glute problems, but is starting to get back into the swing of it all.
Nice run, a few hills, lots of bush trails, a kookurbarra, lots of grey kangaroos, a kyte (or something similar), and a koala. We get 63 minutes in and I feel like I had only run about 20 minutes. Beautiful day & run.
Wednesday 23 March 2005
Wed 23 Mar, 60 minute run
Today I ran from home to President's Par and return, this took seconds over 60 minutes. A nice run, ok weather, overcast but not windy and temp was ok. Today's goal is to put kms in the bank, work on endurance. The past few weeks I have been feeling great, I am the lightest in...I can't remember, the scales have shown for the past 3 days 79.5kg, I haven't been under 80kg since...I DON'T KNOW WHEN.
Good eating, great consistent training is the key!
Good eating, great consistent training is the key!
Tuesday 22 March 2005
Tue 22 Mar, back to the track
Back to the track for the first time since the Masters Champs and first speed session in 3 weeks. Meeting up with a friend, Mick G. We go off with a couple of the young girls for a warm up along Hoppers Lane (on the road), they turn at 4 min and continue on for another 3 minutes and then turn. Nice warm up, 13:50, and then do some stretching followed by 3 stride thru and then some more stretching. Flats on and do 3 faster stride thru's.
I confirmed my session with Burkey prior to my warm up, 6x1000m @ 5km pace (20 min = 96 sec per lap) with a float of 200m. This is Mick's first track session in since Christmas so he will go slightly slower and one less repeat and he may shorten a couple of the repeats to 800m. Burkey mention we should do this 3-4 weeks and then pick the tempo to a 3k rate. I intend to do only 1 speed session a week for the next month, this will allow me to ease into the winter season and also give me a break from the track environment.
I haven't done this session since just after Christmas, and that time I didn't achieve the desired results, ending up with only 2 repeats under 4 min and the other 4 around 4:05-8. Today I wanted all under 4min, if possible, but the wind may have the final say...
First 2 felt easy, both 3:55, then followed by a 3:52, a little too fast, must concentrate if I want all to be under 4 min. The 4th one I crossed 3:57 and this felt very easy, :) Mick is still continuing on, hanging around 4:10ish. The second last one 3:55, this is Mick's last in 4:08. For my last I sit on my same pace for first 400m and then start to pick up the pace and finish in 3:49, VERY happy.
Finish with a walking cool down on 1 lap and then 2 laps easy running.
A great session and very pleased with myself.
Note: After training at the track for past 4 years or so, today showed that some of the boys are growing up, Luke S, driving himself home in his own car with P plates!!!
I confirmed my session with Burkey prior to my warm up, 6x1000m @ 5km pace (20 min = 96 sec per lap) with a float of 200m. This is Mick's first track session in since Christmas so he will go slightly slower and one less repeat and he may shorten a couple of the repeats to 800m. Burkey mention we should do this 3-4 weeks and then pick the tempo to a 3k rate. I intend to do only 1 speed session a week for the next month, this will allow me to ease into the winter season and also give me a break from the track environment.
I haven't done this session since just after Christmas, and that time I didn't achieve the desired results, ending up with only 2 repeats under 4 min and the other 4 around 4:05-8. Today I wanted all under 4min, if possible, but the wind may have the final say...
First 2 felt easy, both 3:55, then followed by a 3:52, a little too fast, must concentrate if I want all to be under 4 min. The 4th one I crossed 3:57 and this felt very easy, :) Mick is still continuing on, hanging around 4:10ish. The second last one 3:55, this is Mick's last in 4:08. For my last I sit on my same pace for first 400m and then start to pick up the pace and finish in 3:49, VERY happy.
Finish with a walking cool down on 1 lap and then 2 laps easy running.
A great session and very pleased with myself.
Note: After training at the track for past 4 years or so, today showed that some of the boys are growing up, Luke S, driving himself home in his own car with P plates!!!
Monday 21 March 2005
Mon 21 Mar, long run
Well I feel ok after yesterday's race, I even had 2 beers last night! A couple of fellow racers yesterday were talking about doing their long run later in the arvo, I didn't think that was fair on the family so I planned a long one for today.
Ran from home to Riverbend Park on the Werribee River, (20 min on road), then up thru Presidents Park, back to the river and up into Wyndham Park along the river area, a lap of Wyndham Park and then return the same way. All up 100 minutes and just cruised along at 4.50ish pace, beautiful morning, not as good as yesterday, but nice.
Finished off with some quickish stretches, I need to get moving, I'm off to church (I hope the roof don't fall down), Connor's school has a service in the Church with the Prep & Grade 1 students conducting an Easter Paraliturgy. Will be good to see the little ones doing the readings and other stuff, and then some singing. :-)
Ran from home to Riverbend Park on the Werribee River, (20 min on road), then up thru Presidents Park, back to the river and up into Wyndham Park along the river area, a lap of Wyndham Park and then return the same way. All up 100 minutes and just cruised along at 4.50ish pace, beautiful morning, not as good as yesterday, but nice.
Finished off with some quickish stretches, I need to get moving, I'm off to church (I hope the roof don't fall down), Connor's school has a service in the Church with the Prep & Grade 1 students conducting an Easter Paraliturgy. Will be good to see the little ones doing the readings and other stuff, and then some singing. :-)
Sunday 20 March 2005
Sun 20 Mar, Sri Chinmoy 10km Race at Burnely
An absolute beautiful morning. Cam & I left home about 6.40am, and made our way to Richmond from Hoppers, arrive 7.20ish. Go over to the registration table and check Cam in (I'm already registered), his coach has strongly suggested that he only run the 5km and then do a 20 min cool down.
Cam & I go thru our normal routine, which is very similar, starting with a 10 min warm up along a bike path away from the course. Then some light stretching and a couple of run thru's. Some more stretching, flats on and do 3 more faster stride thru's.
There isn't a cloud in the sky, so we both decide on racing with our sunnies on (proved to be a very good idea). It is a great morning, not a cloud in the sky, NO wind and I reckon it is 16 degrees at 8am.
On the front of the starting line alongside some other guys who all seem to be fairly quickish. Cam has one obvious opponent (triathlete), he is hoping for a mid 16 & Cam is hoping for high 16s or low 17s.
The minute silence as per all Sri Chinmoy races and then we are off. Cam & the other fast looking 5 ker are leading and I am about 10 back, the first km is a 'bit' quick (3.56) but it feels easy, but I know I need to bring that back to the other side of 4 min. The course is 1.25km out, tight u-turn, cross the start/finish line (2.5km), then keep going for another 1.25km, another u-turn and then hit the start/finish again, that's 5km, 2 laps of this for me and 3 laps for the 15km guys.
I have run here twice before in the AV Half marathon course, so it feels comfortable and I know the bends and the little slight hill. I get to 5km in a great time of 20.36, feel great, 12 months ago I couldn't break 21 min flat out!
I concentrate on keeping my pace and want to remain in the position I'm in 5/6th, running just in front & sometimes behind another 10k runner. CR RunningOnEmpty is sitting in 3rd spot and looking good. At the second last u-turn the guy slightly in front of me, makes a mistake and turns early, he then back tracks and fixes his error, but now he is behind me by 10-20m. But sadly he gets me with just over 2km to go and he is looking stronger than me (in hindsight I should have guts it out and tried to stick, but...) and moves away slightly. At the last u-turn he encourages me to fight on, I'm about 20-30m behind him, but haven't given up, just before the 1km to go I started to pick it up, I worked as hard as I could and cam home with a 4.04 for the last km. With Cam & RunningOnEmpty (finished 2nd in 10km) giving me encouragement I cross the line with a BIG PB, time 41:38. Very happy!!!
Cam in the 5km, didn't have a good one and finished 17:58, I wish I could have a bad one and finish under 18. He finish 2nd overall & 1st in the U18s.
My previous fastest for 10km was 43:13, now 41:38. Great splits, 3.56, 4.06, 4.14, 4.12, 4.09 (20:36 @ 5k), 4.09, 4.11, 4.19, 4.19, 4.04 (21.02 for 2nd 5k). A bit more effort on the 7-9km and could have finished under 41:30. I think I finished 6th overall. Very happy with this result and now I can sit down and work out how I can break 40 minutes.
Cam & I go thru our normal routine, which is very similar, starting with a 10 min warm up along a bike path away from the course. Then some light stretching and a couple of run thru's. Some more stretching, flats on and do 3 more faster stride thru's.
There isn't a cloud in the sky, so we both decide on racing with our sunnies on (proved to be a very good idea). It is a great morning, not a cloud in the sky, NO wind and I reckon it is 16 degrees at 8am.
On the front of the starting line alongside some other guys who all seem to be fairly quickish. Cam has one obvious opponent (triathlete), he is hoping for a mid 16 & Cam is hoping for high 16s or low 17s.
The minute silence as per all Sri Chinmoy races and then we are off. Cam & the other fast looking 5 ker are leading and I am about 10 back, the first km is a 'bit' quick (3.56) but it feels easy, but I know I need to bring that back to the other side of 4 min. The course is 1.25km out, tight u-turn, cross the start/finish line (2.5km), then keep going for another 1.25km, another u-turn and then hit the start/finish again, that's 5km, 2 laps of this for me and 3 laps for the 15km guys.
I have run here twice before in the AV Half marathon course, so it feels comfortable and I know the bends and the little slight hill. I get to 5km in a great time of 20.36, feel great, 12 months ago I couldn't break 21 min flat out!
I concentrate on keeping my pace and want to remain in the position I'm in 5/6th, running just in front & sometimes behind another 10k runner. CR RunningOnEmpty is sitting in 3rd spot and looking good. At the second last u-turn the guy slightly in front of me, makes a mistake and turns early, he then back tracks and fixes his error, but now he is behind me by 10-20m. But sadly he gets me with just over 2km to go and he is looking stronger than me (in hindsight I should have guts it out and tried to stick, but...) and moves away slightly. At the last u-turn he encourages me to fight on, I'm about 20-30m behind him, but haven't given up, just before the 1km to go I started to pick it up, I worked as hard as I could and cam home with a 4.04 for the last km. With Cam & RunningOnEmpty (finished 2nd in 10km) giving me encouragement I cross the line with a BIG PB, time 41:38. Very happy!!!
Cam in the 5km, didn't have a good one and finished 17:58, I wish I could have a bad one and finish under 18. He finish 2nd overall & 1st in the U18s.
My previous fastest for 10km was 43:13, now 41:38. Great splits, 3.56, 4.06, 4.14, 4.12, 4.09 (20:36 @ 5k), 4.09, 4.11, 4.19, 4.19, 4.04 (21.02 for 2nd 5k). A bit more effort on the 7-9km and could have finished under 41:30. I think I finished 6th overall. Very happy with this result and now I can sit down and work out how I can break 40 minutes.
Friday 18 March 2005
Fri 18 Mar, easy run
An easy 50 minutes around Riverbend Park & Presidents park, just putting some k's in the legs and thinking about race on Sunday. Feel good, no probs from yesterday's hard run. Finish with some good stretching.
Rest day tommorrow.
Rest day tommorrow.
Thursday 17 March 2005
Thu 17 Mar, fast local run
Went out and did my 11km run from home, along roads, grass and some path, mainly road. Started fairly hard, tried to hold for as long as possible, at my first time timing spot I was ahead by 8 sec and the 2nd spot I was still ahead by 10 sec, but I knew I was losing form. Tried to hold on for last 1.5km but missed my fastest for this run by 2 sec.
Good run, nice day and felt good before and after, did about 15 min of stretching afterwards. All should be good for this Sunday's fun run
Good run, nice day and felt good before and after, did about 15 min of stretching afterwards. All should be good for this Sunday's fun run
Wednesday 16 March 2005
Wed 16 Mar, You Yangs
This morning I went out to the You Yangs to run the Great Cirlce Drive clockwise to see if there is any difference, I have noticed that Troopy and Mark Tucker are always going this direction.
Well the first half is harder but overall I would say the run is easier this direction, only one BIG hill and it seemed to be more down hill. Overall I was only 10 sec off my fastest time and I don't think I really pushed it today.
Still a nice run and it did give me a different focus whilst running.
Yesterday I received my number for the Sri Chinmoy race on Sunday, looking forward to it, it will be interesting to see where I am at in preparation for my attack on a sub 40 min 10km. If all goes well hopefully somewhere in the high 41s to low 42s would be expected (I probably will not break 40 min this yeaar but that is my aim).
Well the first half is harder but overall I would say the run is easier this direction, only one BIG hill and it seemed to be more down hill. Overall I was only 10 sec off my fastest time and I don't think I really pushed it today.
Still a nice run and it did give me a different focus whilst running.
Yesterday I received my number for the Sri Chinmoy race on Sunday, looking forward to it, it will be interesting to see where I am at in preparation for my attack on a sub 40 min 10km. If all goes well hopefully somewhere in the high 41s to low 42s would be expected (I probably will not break 40 min this yeaar but that is my aim).
Monday 14 March 2005
Mon 14 Mar, 4 days of running
Today at 7.30am it was already 20 degrees, no wind, but I'm a bit tired from yesterdays run and the past few days in the sun at Aths meetings. Today I went for a 40 minute run in the Hoppers area, around the Mossfiel Reserve and then onto road until getting to the Hoppers footy grounds & reserve, a couple of laps and then return the same route.
Just short of 40 minutes, nice run, probably started a little too quick, but...
Sunday: 90 minutes from home upto Riverbend, along the Werribee River, thru Wyndham Park and then along the hwy back to Hoppers. A few locals our out early today, saying hi as I run along. The Werribee Little A's have their Open Day on and I think a few our going to the track before 8am to do the set up. I get home from my run, shower dress and off to the Track to carry out the back Straight marshall for 4 hours in mid 30's, very warm day, lots of sun.
Saturday:No run today, but a very active day. Melbourne is expecting 34 today, start the day at Connor's first soccer session with the local Club, there at 8.45am to register and watch him for 90 minutes. We then walk home and I get the last minute details ready for the North West Region Club T&F Champs, I am Team Manager for the men's U18 & women's Div 2 teams. Arrive at Aberfeldie at 11:45 and leave at 5.30pm, lots of sun, but lots of shade & sunscreen too. A great day for our Club, 4 teams competing and 4 wins, Men U18 & 16, Women Div 2 & U16, now off to the State Club Champs on the first weekend in April.
Friday: An eleven km run in the local area, easy for first 15 minutes and then push the pace up for 20 minutes and then cost home, all up a very nice run.
Just short of 40 minutes, nice run, probably started a little too quick, but...
Sunday: 90 minutes from home upto Riverbend, along the Werribee River, thru Wyndham Park and then along the hwy back to Hoppers. A few locals our out early today, saying hi as I run along. The Werribee Little A's have their Open Day on and I think a few our going to the track before 8am to do the set up. I get home from my run, shower dress and off to the Track to carry out the back Straight marshall for 4 hours in mid 30's, very warm day, lots of sun.
Saturday:No run today, but a very active day. Melbourne is expecting 34 today, start the day at Connor's first soccer session with the local Club, there at 8.45am to register and watch him for 90 minutes. We then walk home and I get the last minute details ready for the North West Region Club T&F Champs, I am Team Manager for the men's U18 & women's Div 2 teams. Arrive at Aberfeldie at 11:45 and leave at 5.30pm, lots of sun, but lots of shade & sunscreen too. A great day for our Club, 4 teams competing and 4 wins, Men U18 & 16, Women Div 2 & U16, now off to the State Club Champs on the first weekend in April.
Friday: An eleven km run in the local area, easy for first 15 minutes and then push the pace up for 20 minutes and then cost home, all up a very nice run.
Thursday 10 March 2005
Thu 10 Mar, Brimbank easy run
This morning I went to Brimbank Park and ran the Rivertrail along the bike path with some variations. There is a big hill near the start which I never used to be able to do with any confidence, today I did it 4 times and whilst working and breathing hard I always knew I was cruising up it with no probs at all.
Just short of 70 minutes today, feel good after the massage and all is well. No intention of pushing myself today, just out there putting some k's in the legs and enjoying myself.
I have been having some 'nipple' concerns for the past months, even short sessions I am bleeding, especially the right one. Do need to get some more Bodyglide, but in the mean time I have been using bandaids, but today they fell off at the 15 minute mark??? Anyway, 15 minutes later I could start to feel the rubbing so singlet off, scare the public (well a few older ladies going for an adventure/walk). As soon as I start running I must get excited because my nipples become hard???
Anyway a good run, finished off with some stretching.
Just short of 70 minutes today, feel good after the massage and all is well. No intention of pushing myself today, just out there putting some k's in the legs and enjoying myself.
I have been having some 'nipple' concerns for the past months, even short sessions I am bleeding, especially the right one. Do need to get some more Bodyglide, but in the mean time I have been using bandaids, but today they fell off at the 15 minute mark??? Anyway, 15 minutes later I could start to feel the rubbing so singlet off, scare the public (well a few older ladies going for an adventure/walk). As soon as I start running I must get excited because my nipples become hard???
Anyway a good run, finished off with some stretching.
Wednesday 9 March 2005
Wed 9 Mar, massage
An easy 5km and 20 minutes of stretching this morning. Left home at 5.10am and it was dark (first time out this early for a few months), but beautiful weather for running, very still and probably about 12 degrees. Ran around the local Hoppers area, mainly on the road due to light issues.
Still coughing, but feel ok, but didn't push the point this morning, very cruisy pace, mainly getting out so I can stretch lots before my massage today.
A one hour massage with Narelle and she knows I have finished up for the T&F season, so she will go 'deep'........ (I wish I knew how to do a concerned smiley)
P.S - Had my massage, all was surprisingly good, I haven't had a massge for more than 2 months and I wasn't sure how my stretching regime has been. But the regime must have been ok, calfs excellent, shins excellent, quads excellent, ITB good and hammies good (she did find a few 'spots' in the their that made me squirm...but overall, considering it was deep, it was a very enjoyable massage!
Still coughing, but feel ok, but didn't push the point this morning, very cruisy pace, mainly getting out so I can stretch lots before my massage today.
A one hour massage with Narelle and she knows I have finished up for the T&F season, so she will go 'deep'........ (I wish I knew how to do a concerned smiley)
P.S - Had my massage, all was surprisingly good, I haven't had a massge for more than 2 months and I wasn't sure how my stretching regime has been. But the regime must have been ok, calfs excellent, shins excellent, quads excellent, ITB good and hammies good (she did find a few 'spots' in the their that made me squirm...but overall, considering it was deep, it was a very enjoyable massage!
Monday 7 March 2005
Mon 7 Mar, Rest & ill
Well today was going to be an easy 20-30 minute run and then a swim, but I'm not well. Coughing, very sore throat and feel like 'death warmed up'.
I have decided that my work towards a sub 40 minute run for 10km will start in 2 weeks and I am going to run a Sri Chinmoy race at Burnley on 20 Mar to give me an idea of where I'm at. The races I want to break 40 minute in is the Vic 10k Champs at Sandown 28 May, this may be too early & the other is Zatopek in December on the track at OP. I suspect I am capable of high 41s at the moment.
Will find out in 2 weeks.
I have decided that my work towards a sub 40 minute run for 10km will start in 2 weeks and I am going to run a Sri Chinmoy race at Burnley on 20 Mar to give me an idea of where I'm at. The races I want to break 40 minute in is the Vic 10k Champs at Sandown 28 May, this may be too early & the other is Zatopek in December on the track at OP. I suspect I am capable of high 41s at the moment.
Will find out in 2 weeks.
Sun 6 Mar, Vic Masters Athletics Championships, 800m
Sunday a much nicer day, even though it did rain a little whilst warming up but the wind was a vast improvement. Again there are 16 in the field, which meant we were going to be sharing a starting lane, so I searched for someone I knew was going to be faster than me and organised to share a lane with him, this allowing both of us to have lots of room once going. I knew this race could be more enjoyable if I remain controlled, with the knowledge that worse case I would only be approx 15-20 sec behind the leaders and thus feeling more a part of the race. Again I had the advantage of knowing some of my competitors and tried to sit in behind a Keilor (KSB) runner who I thought would be about 3-5 sec faster. I started in lane 3 with the 35-39 age group eventual winner from Mentone, and allowed him to take control of the lane on starting, I thought I started a little fast but at the cross over I was probably 14/16, along the back straight I followed Michael B from KSB and past a handful and most importantly a 35-39 person, sitting in second, 1st lap in 68.8 (a little faster than norm), and was feeling good, I now wanted to maintain and stick behind Michael for as long as possible and hold my second spot, he noticeably kicked with 200 to go, I decided to hold my pace and wait for the jav hole (about 150m to go) and then tried my hardest to come home, crossed the line and held on for 2nd in a big PB of 2:21.90 (1.2 sec PB), VERY HAPPY, peaked nicely, last year I broke 2:30 once.
Again I had support in the 'stands', Cameron & Connor (sons) both came today, Burkie (coach) & Samantha (Club mate), it was great to have the support. I even got a smile in at the 450m mark, Connor (6) yelled "hurry up dad, you're losing", you've got to love the support of a kid.
The winner of my age group ran 2:12, the winner of the 40-44 age group crossed first in a time of 2:04/5, wow! In the race after mine was the O50s, where Terry Hicks from Eaglehawk AC ran a 'slow' 2:05, OMG, I hope I can run that fast when I turn 50.
A great finish to the season, have receive heaps of text messages from friends and as Burkie said to afterwards, a well deserved result. Thanked Burkie for all of his help and guidance over the past months!
Now I'm sick, coughing & spluttering, thank goodness it waited until after the race!
A few weeks of easy running and then start work on my 2005 goal, sub 40 for 10km.
Again I had support in the 'stands', Cameron & Connor (sons) both came today, Burkie (coach) & Samantha (Club mate), it was great to have the support. I even got a smile in at the 450m mark, Connor (6) yelled "hurry up dad, you're losing", you've got to love the support of a kid.
The winner of my age group ran 2:12, the winner of the 40-44 age group crossed first in a time of 2:04/5, wow! In the race after mine was the O50s, where Terry Hicks from Eaglehawk AC ran a 'slow' 2:05, OMG, I hope I can run that fast when I turn 50.
A great finish to the season, have receive heaps of text messages from friends and as Burkie said to afterwards, a well deserved result. Thanked Burkie for all of his help and guidance over the past months!
Now I'm sick, coughing & spluttering, thank goodness it waited until after the race!
A few weeks of easy running and then start work on my 2005 goal, sub 40 for 10km.
Saturday 5 March 2005
Sat 5 Mar, Vic Masters Athletics Champsionships - 1500m
Well the WEATHER does occassionally spoil the party, I couldn't think of one reason why I wasn't going to run a PB on Saturday in my 1500m, I was feeling great, believed I was peaking and had done lots of training and was the lightest I have been in over 10 years (80kg), THEN I woke up and it was raining heavy and very WINDY.
Little A's was called off, even though it wasn't raining, the pits and throwing areas were a mess. For me this was good, meant I could go home and relax and listen to the wind from the safety of my house.
Arrived at Duncan McKinnon 75 minutes before my schedule race time and registered at the organising table and got my number. Went for my warm up 60 minutes prior, it is POURING and its very WINDY, oh well, time will not be a factor. Julie (wife) decides that her and the little ones will not come out today due to the weather, but Cameron comes out with me, he reckons I have watched enough of his races so he says he'll be the family rep. Also Burkie came out to provide some more guidance and a couple of the girls from the Club, team mates are so 'cool', thanks Sam & Lianne.
There are 16 starters for my race, a mixture of age groups ranging from 35-49, there were 4 in my particular age group. The wind was a cross wind and it was annoying but everyone experienced the same, so... I started off slightly harder than normal, completing the first lap about 1.5-2 sec faster than normal, trying to remain with 2 of my direct competitiors (the other was way ahead), from the 500 - 1400 mark I was in 3rd position and about 5 metres behind 2nd, but when I called upon my kick to finish off with, it wasn't there, and I got done in the final 30m and finished 4th in a time of 5:04.00. This was the 5th fastest time for me and in those conditions I was very happy and thinking back, I only broke 5:15 once last season. The winner of my age group, a guy from the Mentone AC, ran 4:38.
Overall happy, the conditions were horrible and I know I couldn't run that fast a couple of months ago in perfect conditions.
Little A's was called off, even though it wasn't raining, the pits and throwing areas were a mess. For me this was good, meant I could go home and relax and listen to the wind from the safety of my house.
Arrived at Duncan McKinnon 75 minutes before my schedule race time and registered at the organising table and got my number. Went for my warm up 60 minutes prior, it is POURING and its very WINDY, oh well, time will not be a factor. Julie (wife) decides that her and the little ones will not come out today due to the weather, but Cameron comes out with me, he reckons I have watched enough of his races so he says he'll be the family rep. Also Burkie came out to provide some more guidance and a couple of the girls from the Club, team mates are so 'cool', thanks Sam & Lianne.
There are 16 starters for my race, a mixture of age groups ranging from 35-49, there were 4 in my particular age group. The wind was a cross wind and it was annoying but everyone experienced the same, so... I started off slightly harder than normal, completing the first lap about 1.5-2 sec faster than normal, trying to remain with 2 of my direct competitiors (the other was way ahead), from the 500 - 1400 mark I was in 3rd position and about 5 metres behind 2nd, but when I called upon my kick to finish off with, it wasn't there, and I got done in the final 30m and finished 4th in a time of 5:04.00. This was the 5th fastest time for me and in those conditions I was very happy and thinking back, I only broke 5:15 once last season. The winner of my age group, a guy from the Mentone AC, ran 4:38.
Overall happy, the conditions were horrible and I know I couldn't run that fast a couple of months ago in perfect conditions.
Thursday 3 March 2005
Thu 3 Mar, last track session before Champs
Well all the work has been done, tonight will be short & sharp and I think Burkie works on this being fun and confidence building. A nice evening, little wind and still 20ish. I do 4 laps of the VU Complex with Luke S (18) and chat about stuff, my champs, his driving lessons and nearing licence test and other school stuff, very casual & entertaining.
I move away from the growing group of teenagers, want to get on with it tonight and just concentrate on my world, I go thru my standing stretches and am joined by Adrian (CR), he is 2 weeks away from his 7th (I think) 6Ft, he thinks all is going well and should run as well as last year or slightly better. I do a five stride thrus starting slower than normal, concentrating on form, and build the pace over the set. Move away again and lay down and go thru my back & hamstring stretches. Tonight I am wearing my racing gear, the Vic Masters singlet, racing shorts & spikes, I do 5 more run thrus concentrating on increasing the pace on each repeat.
Peter wants me to do 6x200 with 2m30s jogging recovery, each repeat to be 32-35 depending how I feel and how I want to go. First 3 are high 31s and then settle for 2 32.5s, the last one I knew I wanted to go faster, but held steady for first 80m then pushed, crossed in 29.8, felt great! Walked 600m barefooted and then put on my trainers and ran 2 slow laps. Stretched and went home nice and early, after thanking Peter for all of his help.
As I was leaving a few of the juniors ran up to me & wished me best of luck, thanks guys!
I move away from the growing group of teenagers, want to get on with it tonight and just concentrate on my world, I go thru my standing stretches and am joined by Adrian (CR), he is 2 weeks away from his 7th (I think) 6Ft, he thinks all is going well and should run as well as last year or slightly better. I do a five stride thrus starting slower than normal, concentrating on form, and build the pace over the set. Move away again and lay down and go thru my back & hamstring stretches. Tonight I am wearing my racing gear, the Vic Masters singlet, racing shorts & spikes, I do 5 more run thrus concentrating on increasing the pace on each repeat.
Peter wants me to do 6x200 with 2m30s jogging recovery, each repeat to be 32-35 depending how I feel and how I want to go. First 3 are high 31s and then settle for 2 32.5s, the last one I knew I wanted to go faster, but held steady for first 80m then pushed, crossed in 29.8, felt great! Walked 600m barefooted and then put on my trainers and ran 2 slow laps. Stretched and went home nice and early, after thanking Peter for all of his help.
As I was leaving a few of the juniors ran up to me & wished me best of luck, thanks guys!
Wednesday 2 March 2005
Wed 2 Mar, a strong run
My schedule was for a 40-50 minute steady to strong run. So I started at home and did my 10.5 to 11k run around my local area. Started steady and tried to concentrate on my form for the first 15 minutes, then I deliberately picked up the pace and tried to remain focussed on finishing hard. I knew I was moving along and tried to hold the 10k style pace until the end.
Slightly untidy at the end but a PB for this course by over 10 seconds, very happy. Lots of stretching afterwards.
Slightly untidy at the end but a PB for this course by over 10 seconds, very happy. Lots of stretching afterwards.
Tuesday 1 March 2005
Tue 1 Mar, pissed off with stuff & my track session
Just a note to myself and anyone who is interested, last week I heavily involved myself in discussion regarding the non selection of four Victorian U20 boys who were not selected for the Australian team for the World Junior Cross Country Championhsips, 3 of the boys had meet all standards required.
On the weekend Lee Troop responded to some poor words from a new CR, PJ Bolsh (I think) and then over the weekend FreeRunner brought the complete thread down to the gutters and began a sledging match with Troopy, and of course Troopy responded with some nasty replies too and now the thread is totally destroyed. Over the past months I have seen some very nasty words directed at some of Australia's finest runners on CR, Haley McGregor, Anna Thompson, Phil Sly, Craig Mottram & Lee Troop and there are probably some others too which I have forgotton about. This has really pissed me off, and it is probably something that regularly happens on forums, but......I'm not happy!
This morning whilst in a bad mood with the above para I see another CR has had a dig at one of the regular posters (1000+) about posting repeated threads on similar topics, I'm so confused, why make any comment, if you disagree with the topic then start your own, no need for snide remarks. Now I have become involved in the snide remarks on both threads and now in my blog, so I am going to cease posting for a week or 2 to calm down and to get over the whole thing. Due to my obsession with CR, I suspect I will still lurk a little, but I will be making my statement by not responding on the messageboard or chat room for a while!
Track session tonight was good, a good warm up, 5 laps of track in lane 8 followed by drills & stride thrus. The session was shorter (a part of my freshening), 600, 500, 400, 300, 200 & 100 @ my goal 1500 pace 78-79 per 400m, a 2 min jogging recov in between first 2 then 1 min recov only. A quick session which I easily achieved and Burkie was happy with my form, a good lean he said and nice arm movements. :-)
Finish off with a 12 min cool down on the road and then did 15 minutes of stretching.
On the weekend Lee Troop responded to some poor words from a new CR, PJ Bolsh (I think) and then over the weekend FreeRunner brought the complete thread down to the gutters and began a sledging match with Troopy, and of course Troopy responded with some nasty replies too and now the thread is totally destroyed. Over the past months I have seen some very nasty words directed at some of Australia's finest runners on CR, Haley McGregor, Anna Thompson, Phil Sly, Craig Mottram & Lee Troop and there are probably some others too which I have forgotton about. This has really pissed me off, and it is probably something that regularly happens on forums, but......I'm not happy!
This morning whilst in a bad mood with the above para I see another CR has had a dig at one of the regular posters (1000+) about posting repeated threads on similar topics, I'm so confused, why make any comment, if you disagree with the topic then start your own, no need for snide remarks. Now I have become involved in the snide remarks on both threads and now in my blog, so I am going to cease posting for a week or 2 to calm down and to get over the whole thing. Due to my obsession with CR, I suspect I will still lurk a little, but I will be making my statement by not responding on the messageboard or chat room for a while!
Track session tonight was good, a good warm up, 5 laps of track in lane 8 followed by drills & stride thrus. The session was shorter (a part of my freshening), 600, 500, 400, 300, 200 & 100 @ my goal 1500 pace 78-79 per 400m, a 2 min jogging recov in between first 2 then 1 min recov only. A quick session which I easily achieved and Burkie was happy with my form, a good lean he said and nice arm movements. :-)
Finish off with a 12 min cool down on the road and then did 15 minutes of stretching.
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