Up at 4.40am, wife & I wake the 3 boys up and we get dressed and are off to the Shrine for the Dawn Service. Gun fire breaky to follow and then a walk through the Botanical Garden.
Back to the Shrine and walk inside and pay our respects, then home for the day.
I decide no run today, a start to my easy week!
Monday 25 April 2005
Sunday 24 April 2005
Sun 24 Apr, Club pack run at You Yangs
Last night was the Western A's presentation night, which I was the MC for, it all appeared to go well and was a good night. Of course on my feet for the majority of the night, and preparing myself for it seems to have drained me a bit. I got to bed last night just after 1am and was off for my run at 7.30am.
A small group (6) of us ran for 20 minutes on the flat and then did the Great Circle Dve, at the 50 min mark I knew it was not going to be a good one, I struggled with the hills and even the last 2-3 k's on the flat was an effort.
Finished the run and Burkey asked how it went, my words were something tot he effect of not very good, and he replied "thats good, its about time you had a draining run, you can't expect them all to be great". Burkey suggested that I drop my week down by about 40%, freshen for the race, but also to recover from a BIG block of training.
It's now 6 hours after the run and I'm still tired, whilst the run was fairly hard, I think that a combination of four weeks work, Julie's trip to the hospital, a couple of nights of preparation as MC for last night and only 10 hours sleep over the past 2 nights, has resulted in the need for an easy week.
A small group (6) of us ran for 20 minutes on the flat and then did the Great Circle Dve, at the 50 min mark I knew it was not going to be a good one, I struggled with the hills and even the last 2-3 k's on the flat was an effort.
Finished the run and Burkey asked how it went, my words were something tot he effect of not very good, and he replied "thats good, its about time you had a draining run, you can't expect them all to be great". Burkey suggested that I drop my week down by about 40%, freshen for the race, but also to recover from a BIG block of training.
It's now 6 hours after the run and I'm still tired, whilst the run was fairly hard, I think that a combination of four weeks work, Julie's trip to the hospital, a couple of nights of preparation as MC for last night and only 10 hours sleep over the past 2 nights, has resulted in the need for an easy week.
Friday 22 April 2005
Fri 22 Apr, a couple laps of the Tan
This morning I could feel some effects of yesterdays sessionin the gym, not to bad, but I could feel some muscle groups.
Today I'm off to do 2 easy-med laps of the Tan with a couple of minutes warming up & followed by a cool down. I start off, I can feel the effects of another big week (for me, thats 4 in a row of 75ish), I cruised the first lap in 17:50 & the second in 17:18. Not too fast but not too slow. A nice run.
This morning the city was blanketed in fog, I couldn't see the sky until nearly 8am, of course nice and blue after that. A great morning for a run!
Today I'm off to do 2 easy-med laps of the Tan with a couple of minutes warming up & followed by a cool down. I start off, I can feel the effects of another big week (for me, thats 4 in a row of 75ish), I cruised the first lap in 17:50 & the second in 17:18. Not too fast but not too slow. A nice run.
This morning the city was blanketed in fog, I couldn't see the sky until nearly 8am, of course nice and blue after that. A great morning for a run!
Thursday 21 April 2005
Thu 21 Apr, rest day
Well I was going to run, but I thought I better not. So I go to the gym with the intent on doing a few k's on a bike and some free weights, but all of the bikes are busy, so I jump on a treadmill, up it to 5% and do a slow 2k at 111.5kph. I do some chest, back, arms and even some lunges & abs, finish off with a km on the tready again at 11kph, an easy day.
Still ended up drenched in sweat... ;-)
Still ended up drenched in sweat... ;-)
Wednesday 20 April 2005
Wed 20 Apr, run along the Yarra
Today along the Yarra, start at Victoria Barracks and make my way to the Princess Bridge on the city side, down the stairs and make my towards the MCG direction, I ran along her upto MacRobinson Bridge, cross over and then return to the Princess Bridge, make my way back to the Barracks.
According to bike measurement it is 12.3km in 56minutes, not bad considering last nights session. :-)
According to bike measurement it is 12.3km in 56minutes, not bad considering last nights session. :-)
Tuesday 19 April 2005
Tue 19 Apr, track session
A rush job to get to the track by 4.40pm, meet a reported from the Star Newspaper to discuss some problems with our local Council and the Track allocation, hand her over to some others to more info and then start my session.
A quickish 4 laps to warm up and then some light stretching, change into my flats, some run thrus and the prepare for 6x1000. 3:34, 3:41, 3:45, 3:51, 3:47 & 3:48, with 200m floats, too fast at the start, my fault - a little excited, but hung well and did some consistant work, finish off with 5 very slow laps.
Good session, only a little wind!6x1000, 3:34, 3:41, 3:45, 3:51, 3:47 & 3:48, with 200m floats
A quickish 4 laps to warm up and then some light stretching, change into my flats, some run thrus and the prepare for 6x1000. 3:34, 3:41, 3:45, 3:51, 3:47 & 3:48, with 200m floats, too fast at the start, my fault - a little excited, but hung well and did some consistant work, finish off with 5 very slow laps.
Good session, only a little wind!6x1000, 3:34, 3:41, 3:45, 3:51, 3:47 & 3:48, with 200m floats
Monday 18 April 2005
Mon 18 Apr, a run around the G & stuff
This morning I am a bit tired in the quads, but not to bad, but today WILL be easy! An easy one through some of the park land along St Kilda Rd towards the city, then along the river, across to the Tennis Centre, anti clockwise around the MCG, over to Fitzroy Gardens and back to the G, then Goschs Paddock and along the Tan, easy 45 minutes.
Nice morning for a run, little wind, cool morning with lots of sun.
Nice morning for a run, little wind, cool morning with lots of sun.
Sunday 17 April 2005
Sun 17 Apr, a 90+ run around the You Yangs
Left home just before 8am with Cam as a passenger, the intent today is to meet a group of club runners at 9am, but I want to get in 30 minutes prior to the run, so we will arrive early, Cam will do his own thing and I will run along the trail along the inside of the fence line.
Five minutes down the road I remember that I was going to let Cam has his first drive on the Commodore, he happily accepts (he has had a few lessons, but never been on the fwy)..... Well we arrive at the You Yangs safely and he enjoyed himself and gained some road time...
I get in 32 minutes along a dirt trail along the fence line and then take off on the Great Circle Dve with a group, we eventually break into small groups of various levels, I for some reason stay with Narelle (our premier middle distance female club runner, she ran 2:10 this year for 800, and she thought that was slow). I stay and chat with her for the first 30 minutes but I suggest to her to continue on up the big hills by herself and I will see her on the other side. I continue on well by myself, but the big hills were different today, hitting them around the hour mark instead of 20-30 min.
The last 3-5 k's I try to push the pace and get a puff up and going, finish the run and look at my watch, check the splits, I have done the GCD 2 min & 5 sec faster than ever before and that was after a 30 min run. WOW :-)
Five minutes down the road I remember that I was going to let Cam has his first drive on the Commodore, he happily accepts (he has had a few lessons, but never been on the fwy)..... Well we arrive at the You Yangs safely and he enjoyed himself and gained some road time...
I get in 32 minutes along a dirt trail along the fence line and then take off on the Great Circle Dve with a group, we eventually break into small groups of various levels, I for some reason stay with Narelle (our premier middle distance female club runner, she ran 2:10 this year for 800, and she thought that was slow). I stay and chat with her for the first 30 minutes but I suggest to her to continue on up the big hills by herself and I will see her on the other side. I continue on well by myself, but the big hills were different today, hitting them around the hour mark instead of 20-30 min.
The last 3-5 k's I try to push the pace and get a puff up and going, finish the run and look at my watch, check the splits, I have done the GCD 2 min & 5 sec faster than ever before and that was after a 30 min run. WOW :-)
Sat 16 Apr, a run around Hoppers
An easy to medium paced 11.5km run around the Hoppers area. Probably a little too fast but I felt great. I left home about 6.30ish, to squeeze in my run and Connor's soccer training.
Julie is having a sleep in so I need to get all of the boys ready and out the door by 8.30am. Easy............ ;-)
Julie is having a sleep in so I need to get all of the boys ready and out the door by 8.30am. Easy............ ;-)
Friday 15 April 2005
Fri 15 Apr, 2 laps of the Tan
Well I had Thursday off from running, my first day off in ten days, I think I was due. This morning I ran from Coventry St, Sth Melbourne to Government Drive and then did 2 laps of the Tan, cruising along without going too fast or slow, first lap 17m 1sec & the 2nd was 16m 55s. A couple of light stretches and off to work.
Plan for the weekend, 11km on Saturday on roads around home & Sunday 90 minutes at the You Yangs. I have noticed that I feel my hips for the first few minutes of my runs, will hopefully catch up with my physio at the Club run on Sunday and ask for a general diagnosis.
Well 2 weeks off my new job have come and gone, I have maintained my running regime without hassle and all is ok.
I read LuckyLeg's Blog last night , she sounds very down after the problems with the correctness of the 50km race at the Canberra Marathon, here's hoping that all turns out well and she continues running. ;-)
Plan for the weekend, 11km on Saturday on roads around home & Sunday 90 minutes at the You Yangs. I have noticed that I feel my hips for the first few minutes of my runs, will hopefully catch up with my physio at the Club run on Sunday and ask for a general diagnosis.
Well 2 weeks off my new job have come and gone, I have maintained my running regime without hassle and all is ok.
I read LuckyLeg's Blog last night , she sounds very down after the problems with the correctness of the 50km race at the Canberra Marathon, here's hoping that all turns out well and she continues running. ;-)
Thursday 14 April 2005
Wed 13 Apr, Capital City Trail
Ran from South Melbourne today, after dropping my 3 year old off, upto the Yarra and then along the Yarra up to MacRobinson Bridge, cross over and then return, probably 13km or so, nice pace.
Started off a bit tired & sore but after 10 minutes I felt really good. But I have just realised that I have run 10 days in a row and am due for a break, so Thu off. I have noticed over the past few days that I am very hungry, more than normal and am looking for food all the time, eating well, but seem to be snacking a lot. Will also increase my water intake for the next few days to try and fill up that way too.
Started off a bit tired & sore but after 10 minutes I felt really good. But I have just realised that I have run 10 days in a row and am due for a break, so Thu off. I have noticed over the past few days that I am very hungry, more than normal and am looking for food all the time, eating well, but seem to be snacking a lot. Will also increase my water intake for the next few days to try and fill up that way too.
Tuesday 12 April 2005
Tue 12 Apr, track session
No run in the morning, first time in a while, felt strange sitting at my desk by 7:15am, but I wanted to leave at 4pm, so there the breaks.
Arrived at the track at 4.30pm, no-one there yet, so I dropped my shoe bag over the fence and went off for a 15 min warm up along the road. Returned to find CR ads, and four other senior Club runners up for a session of 6x1000m. Good to see some seniors together, there were a handful of juniors around who are preparing for the Little A's Nationals carnival and a handful of 15 year old distance girls doing some light work and the old fellows (4x50+) doing their sprints.
Six of us lined up all with the same program, but slightly different pace, 6x1k (2 were doing 5) and then float for 200m and then recommence. As 2 of the guys are sub 17 min 5k runners they took off alot quicker than I normally do (normally...), but a the first 200 mark I found myself here about 6 sec too fast..., adjusted and continued on. I was aiming for repeats of 3:45-55, depending how I felt and handled the wind, but my first repeat was 3:38, then 3:48, 3:54, 3:54 & 4:01 and decided not to do the sixth due to some stomach grumbling that required a toilet break. Overall I felt the slight wind, but more I felt heavy legs and probably paid a little for the first repeat.
But still I was happy to be doing this session with a group and not just me and 1 other.
Arrived at the track at 4.30pm, no-one there yet, so I dropped my shoe bag over the fence and went off for a 15 min warm up along the road. Returned to find CR ads, and four other senior Club runners up for a session of 6x1000m. Good to see some seniors together, there were a handful of juniors around who are preparing for the Little A's Nationals carnival and a handful of 15 year old distance girls doing some light work and the old fellows (4x50+) doing their sprints.
Six of us lined up all with the same program, but slightly different pace, 6x1k (2 were doing 5) and then float for 200m and then recommence. As 2 of the guys are sub 17 min 5k runners they took off alot quicker than I normally do (normally...), but a the first 200 mark I found myself here about 6 sec too fast..., adjusted and continued on. I was aiming for repeats of 3:45-55, depending how I felt and handled the wind, but my first repeat was 3:38, then 3:48, 3:54, 3:54 & 4:01 and decided not to do the sixth due to some stomach grumbling that required a toilet break. Overall I felt the slight wind, but more I felt heavy legs and probably paid a little for the first repeat.
But still I was happy to be doing this session with a group and not just me and 1 other.
Monday 11 April 2005
Mon 11 Apr, morning run
Casual pace today, ran from Vic Barracks to Fawkner Park and did 2 laps of the extreme boundaries on the grass & dirt trail, then over to the Tan and did 2/3 of a lap in reverse and then off to work. 44 minutes.
Sunday 10 April 2005
Sun 10 Apr, long run at Brimbank
Checked the weather on Foxtel just before 6am, 22.9 degrees, WOW, at this time of the year Melbourne can be lucky to get a top temperature of 22. Expected top today is 32.
Arrived at Brimbank Park at 6.30am and take off straight away from the front gate (gates open 8.30am), aiming for the River Trail via the A car park. A great morning, little wind and when the sun comes up it is very nice. I did enjoy the sunrise! Today I saw a few Wallabies and lots of rabbits, I ran along the River towards Footscray and turned near a bridge with a pipe underneath it.
An educated guess tells me I did just over 20km (using lap times from km markers for 12kms) and had a ball, felt in control the complete way.
Have just seen the results of the Canberra Marathon, congratulations to all, I have also noticed that one of the favorites in the women's race is not in the Top ten??? :-(
Arrived at Brimbank Park at 6.30am and take off straight away from the front gate (gates open 8.30am), aiming for the River Trail via the A car park. A great morning, little wind and when the sun comes up it is very nice. I did enjoy the sunrise! Today I saw a few Wallabies and lots of rabbits, I ran along the River towards Footscray and turned near a bridge with a pipe underneath it.
An educated guess tells me I did just over 20km (using lap times from km markers for 12kms) and had a ball, felt in control the complete way.
Have just seen the results of the Canberra Marathon, congratulations to all, I have also noticed that one of the favorites in the women's race is not in the Top ten??? :-(
Saturday 9 April 2005
Sat 9 Apr, a warm morning
A warm morning by Melbourne standards, especially this time of the year, today is expected to get to 31 degrees and at 8.30am it was well and truely in the mid 20's, well it felt like it when I stepped out the door.
Today I ran from home to Mossfiel Reserve did a lap there on the grass and then made my way down Hogans Rd to the footy ground and did a lap of that reserve too, then back tracked, 40 minutes, about 15 on grass.
Cruised the first 20 minutes and then picked up the pace for last 20, was drenched in sweat, but I think that was more me than the heat of the morning. Overall a great run. I must admit all of my runs at the moment are very enjoyable and it is becoming hard not to run too much!!! Need to be aware of doing too much and burning out when the AV Winter season starts up, but everything is going well, I feel fit and maintaining my weight around the 80kg area :-)
Today I ran from home to Mossfiel Reserve did a lap there on the grass and then made my way down Hogans Rd to the footy ground and did a lap of that reserve too, then back tracked, 40 minutes, about 15 on grass.
Cruised the first 20 minutes and then picked up the pace for last 20, was drenched in sweat, but I think that was more me than the heat of the morning. Overall a great run. I must admit all of my runs at the moment are very enjoyable and it is becoming hard not to run too much!!! Need to be aware of doing too much and burning out when the AV Winter season starts up, but everything is going well, I feel fit and maintaining my weight around the 80kg area :-)
Friday 8 April 2005
Fri 8 Apr, running the Tan
After warming up for 8-10 minutes I took off around the Tan, wanted to run a mid 17 and high 16 around the 3.86km course.
The first lap was 17:45, a little slower than I originally wanted and the second lap was 17:10, also a little slower than I wanted. But the overall run felt controlled and I always knew I could go faster. This morning was warm, probably 17-19 degrees and overcast, finished off with a few drops of rain, but I was wetter with sweat than with rain. Next week I'll have to make sure I don't do too much around the Tan and re-introduce some of my old favorite courses.
Fawkner Park, South Melbourne beach, along the Yarra trail and maybe for an recovery run in the city area itself.
Overall a busy week, started a new job, did a 2 day course and meet too many new people, 8th wedding anniversary, had a balloon ride over the city, and had a lot of Western A's committee work to do as well.
The first lap was 17:45, a little slower than I originally wanted and the second lap was 17:10, also a little slower than I wanted. But the overall run felt controlled and I always knew I could go faster. This morning was warm, probably 17-19 degrees and overcast, finished off with a few drops of rain, but I was wetter with sweat than with rain. Next week I'll have to make sure I don't do too much around the Tan and re-introduce some of my old favorite courses.
Fawkner Park, South Melbourne beach, along the Yarra trail and maybe for an recovery run in the city area itself.
Overall a busy week, started a new job, did a 2 day course and meet too many new people, 8th wedding anniversary, had a balloon ride over the city, and had a lot of Western A's committee work to do as well.
Thursday 7 April 2005
Thu 7 Apr, MCG & Fitzroy Gardens
Today I am on course, learning the ins & outs of the Defence Records Management system, so I can go on to be a Coordinator for my workplace (70 staff) and then in a month or 2 complete a trainers course...... course starts at 9am so I will run between 7-8.20am.
I set off from Vic Barracks on St Kilda Rd and run up to Flinders St Station and then along the Yarra, cross over at the Tennis Centre, a lap of the MCG, over to the Fitzroy Gardens and do a lap, back to the G, over to Goschs Paddock, up Anderson St (on the Tan) and down to St Kilda Rd and finish off at the Barracks, an enjoyable 50 minutes.
Just like a sporty tourist!
I set off from Vic Barracks on St Kilda Rd and run up to Flinders St Station and then along the Yarra, cross over at the Tennis Centre, a lap of the MCG, over to the Fitzroy Gardens and do a lap, back to the G, over to Goschs Paddock, up Anderson St (on the Tan) and down to St Kilda Rd and finish off at the Barracks, an enjoyable 50 minutes.
Just like a sporty tourist!
Wed 6 Apr, suppose to be 60 minutes
Yesterday was my 8th Wedding Anniversary, and Julie and I celebrated by taking a ballon ride over Melbourne. We had to be at the Hilton Hotel to be picked up at 5.15am, so a morning run was out of the question.
Beautiful morning, sunny, no clouds and great for viewing. After a good trip from Parkville to Morrabbin (sp) Airport and then a cruiser trip back to the Hilton for a 'full breaky', I arrived at work at 9.30am. Couldn't run at lunch as I wanted to go for 60 minutes.
Today I had to go home on the train and then walk home, so I didn't get home until 6.30pm, had dinner and read to the boys. 7.45pm, with a full tummy and quite tired off I went, slowly but with full intent on running for 60-70 minutes, well after 30 minutes I knew it was starting to be a battle and I noticed that I could taste dinner, so I slowed down some more and made a chance to my circuit and finished off after 52 minutes. Still good to put some k's in the legs, but...
Overall a good day, but gee I'm tired.
Beautiful morning, sunny, no clouds and great for viewing. After a good trip from Parkville to Morrabbin (sp) Airport and then a cruiser trip back to the Hilton for a 'full breaky', I arrived at work at 9.30am. Couldn't run at lunch as I wanted to go for 60 minutes.
Today I had to go home on the train and then walk home, so I didn't get home until 6.30pm, had dinner and read to the boys. 7.45pm, with a full tummy and quite tired off I went, slowly but with full intent on running for 60-70 minutes, well after 30 minutes I knew it was starting to be a battle and I noticed that I could taste dinner, so I slowed down some more and made a chance to my circuit and finished off after 52 minutes. Still good to put some k's in the legs, but...
Overall a good day, but gee I'm tired.
Tuesday 5 April 2005
Tue 5 Apr, speed session on the Tan
I cannot get on the Track tonight, so I decide I will do my repeat work at the Tan starting at the Pillars, but instead of doing 6x1k, I will do 8x750m at a similar pace.
I start the session with 20 minutes of easy running, probably 5.15 pace and then finish at the Pillars and do some limited stretching. Starting at the pillars and making my way towards Anderson St (just before the turn) and stopping at the 750m, continue joggin for 60 sec, turn around jog for another 60 sec and take off and do the 750 in reverse x 4. 2:39, 2:41, 2:50, 2:55, 2:48, 2:56, 2:54 & 2:58, obviously started a little too quick but overall I was happy, jogged back to Govt Dve and finished off with 5 min of stretching and off to work (8am).
I start the session with 20 minutes of easy running, probably 5.15 pace and then finish at the Pillars and do some limited stretching. Starting at the pillars and making my way towards Anderson St (just before the turn) and stopping at the 750m, continue joggin for 60 sec, turn around jog for another 60 sec and take off and do the 750 in reverse x 4. 2:39, 2:41, 2:50, 2:55, 2:48, 2:56, 2:54 & 2:58, obviously started a little too quick but overall I was happy, jogged back to Govt Dve and finished off with 5 min of stretching and off to work (8am).
Monday 4 April 2005
Mon 4 Apr, back to work
Well today is my first day back in full time employment for quite awhile. Federal Public Servant, APS6, with Defence in Victoria Barracks.
Today's run is easy to fit in, wife starts work at 7ish and I'm not neeeded until 8.30am. So I start in Southbank/Sth Melbourne, where we park the car, and make my way to the Tan (Govt Dve). Here I do a little stretching and take off, I complete my first lap in 16:50 and continue on for a second lap. On the second lap I decided that I will do a few repeats of Anderson St, just to spice up the run, so I do 3 repeats of Anderson and then continue on to Government Dve and try and pick up the pace in the last km.
Not a bad run, worked up a good sweat, which I needed after a few drinks on the weekend. Wore my CR singlet and didn't get a call!
Today's run is easy to fit in, wife starts work at 7ish and I'm not neeeded until 8.30am. So I start in Southbank/Sth Melbourne, where we park the car, and make my way to the Tan (Govt Dve). Here I do a little stretching and take off, I complete my first lap in 16:50 and continue on for a second lap. On the second lap I decided that I will do a few repeats of Anderson St, just to spice up the run, so I do 3 repeats of Anderson and then continue on to Government Dve and try and pick up the pace in the last km.
Not a bad run, worked up a good sweat, which I needed after a few drinks on the weekend. Wore my CR singlet and didn't get a call!
Sunday 3 April 2005
Sat 2 Apr, The AV Shield Final
No running today, I have to be at Knox athletics track at 9.30am and I will be home about 7pm ish. So I spend the morning with the kids and then drive to Knox (50 minutes).
Today I am the Team Manager for the 4 Western A's teams, Women Div 2 & U16 and Men U18 & 16. A great day for my Club, 3 Premierships and the U18 men finished 4th.
BIG party at one of the senior women's teams, I get home at 2am and decide I will not be doing my long run tomorrow. Little A's Presentation Day on Sunday and then dinner with the women's team, more partying :-).
A GREAT WEEKEND!!!
Today I am the Team Manager for the 4 Western A's teams, Women Div 2 & U16 and Men U18 & 16. A great day for my Club, 3 Premierships and the U18 men finished 4th.
BIG party at one of the senior women's teams, I get home at 2am and decide I will not be doing my long run tomorrow. Little A's Presentation Day on Sunday and then dinner with the women's team, more partying :-).
A GREAT WEEKEND!!!
Friday 1 April 2005
Fri 1 Apr, 60 minutes of running
I decided I couldn't be bothered driving out to the You Yangs, so I dropped Connor off at school and took off straight away, ran 13km in the hour. Nice run, started off at a steady pace and then worked at 10k pace for 15 minute and then returned to the steady pace.
Nice way to start my day.
And being my birthday today I will have a beer or 2 tonight!
Nice way to start my day.
And being my birthday today I will have a beer or 2 tonight!
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