79.4kg 44km for the week so far
Well the weight is down, but not a real weight, I think still down from the bug, yesterday it was 78.3kg, amazing how much fluid can be lost. Onto better subjects, my running has had to take a backward step with looking after the boys during school holidays and this bug, I missed Tue arvo & my mid week long run, bye bye 25k +.
I went to the track tonight for a session and caught up with a couple of the guys, we did 3 laps of the VU complex and 4 or 5 stride thru's. The plan was 6x1000 @ 3.45 and float 200m, 1.45 rest (which blew out to 2:00), but it didn't work out that way, not feeling the best, partly from the race on the w/e and I suspect the bug I had a few days ago.
Mid session, I changed to 3x1k & 2x800m, splits: 3.42 3.42 3.51 3.04 3.05 , time wise the splits were still better than I could ever had hoped for 6 months ago, I knew I was pushing harder than I wanted and the form was suffering, so I opted for 3x1k only and then remain happy with 800s with a slightly longer break, running to meet up with Dave who continued on with 1k's.
Four laps to cool down, it was only then I realised it had been lightly raining throughout the session. Adrian (preparing for his first race for the season), did 5x1k & 5x400m, all quicker than I could do...
Thursday 30 June 2005
Checking out if the new image function works for me
Well a nice little surprise, I notice a week or 2 ago that Blogger had set up an image loader, today with some time up my hands I tried it out & it works, which is good, as I wiped my computer a few weeks ago (lost my 2005 Running diary :-( ) and of course lost the Hello program, so I'm very happy I can now load photos without any other software filling my computer.
Photo was taken by Obi-Wan (CR) after the Half Marathon at Sri Chinmoy Williamstown in May 2005.
Sri Chinmoy 10k @ Burnley in March 2005
This me and the Vice President of the Victorian Masters, after being awarded the silver medal in the O35 800m, Tony is also a member of Western A's.
Photo was taken by Obi-Wan (CR) after the Half Marathon at Sri Chinmoy Williamstown in May 2005.
Sri Chinmoy 10k @ Burnley in March 2005
This me and the Vice President of the Victorian Masters, after being awarded the silver medal in the O35 800m, Tony is also a member of Western A's.
Tuesday 28 June 2005
Tue 28 Jun, morning & afternoon sessions
80.2kg 34km for the week so far
Today I decided I would squeeze in two sessions, the morning was more about stretching. Arrived in the gym (inside, so warm), jumped on the treadmill and punched in 2km, first one ran at 10kph and the second was at 13kph, then lots of calf, achilles, quad & hamstring stretching. Then I did some ab work on the balls, upper & lower and then did some glute & lower back stretching. Finished off with some more ab & core work and a quick finishing stretch on all of the major body parts.
Afternoon session: Well sadly the afternoon session did not happen... About 11.30am I started to feel slightly unwell in the tummy and by 12.15pm I was not well but was hoping it was just a short feeling, but by 1pm I was in the toilet and the vomiting thing was happening. Left work and got home just after 2pm, hopped into bed, no more vomiting but felt unwell until 9pm or so where I manage to eat a couple pieces of toast with vegemite.
I awoke this morning (Wed), feel ok but lacking energy, but I haven't eaten since morning tea yesterday (excluding toast), I will wait and see how things go before I decide to run or not. Home duties for the remainder of the week with the boys and their school holidays.
Today I decided I would squeeze in two sessions, the morning was more about stretching. Arrived in the gym (inside, so warm), jumped on the treadmill and punched in 2km, first one ran at 10kph and the second was at 13kph, then lots of calf, achilles, quad & hamstring stretching. Then I did some ab work on the balls, upper & lower and then did some glute & lower back stretching. Finished off with some more ab & core work and a quick finishing stretch on all of the major body parts.
Afternoon session: Well sadly the afternoon session did not happen... About 11.30am I started to feel slightly unwell in the tummy and by 12.15pm I was not well but was hoping it was just a short feeling, but by 1pm I was in the toilet and the vomiting thing was happening. Left work and got home just after 2pm, hopped into bed, no more vomiting but felt unwell until 9pm or so where I manage to eat a couple pieces of toast with vegemite.
I awoke this morning (Wed), feel ok but lacking energy, but I haven't eaten since morning tea yesterday (excluding toast), I will wait and see how things go before I decide to run or not. Home duties for the remainder of the week with the boys and their school holidays.
Monday 27 June 2005
Mon 27 Jun, river & then into Sth Yarra
80.5kg 32km for the week so far
Off for my run in the city at 6.50am, a bit earlier today, kids at home and was able to get out the house a little earlier. :) Cold this morning, and I forgot my gloves :( Wearing tights, dri fit T & nike running hat (forgot beanie too), I made my way down to the river from the barracks and ran along the city side until I got to Chapel St bridge, then along Chapel until I get to Commercial Rd upto Fawkner Park, thru there along the grass paths and back to the barracks.
About 10 minutes stretching and chatting with Mick about yesterday's race.
In a combined race of 410, I crossed the line 226th, our 5th male out of 6th.
Off for my run in the city at 6.50am, a bit earlier today, kids at home and was able to get out the house a little earlier. :) Cold this morning, and I forgot my gloves :( Wearing tights, dri fit T & nike running hat (forgot beanie too), I made my way down to the river from the barracks and ran along the city side until I got to Chapel St bridge, then along Chapel until I get to Commercial Rd upto Fawkner Park, thru there along the grass paths and back to the barracks.
About 10 minutes stretching and chatting with Mick about yesterday's race.
In a combined race of 410, I crossed the line 226th, our 5th male out of 6th.
Sun 26 Jun, Round 4 Albert Park 15km
80.5kg, 21km for the week so far
Left the house at 7am with Cam and was stopping on the way to pick up one of our injuried Club runners to act as an official for us today. Its about 3 degrees, but there is NO wind and it looks like it will be a great day to race. Cam's race is at 8.30 & I'm at 9am. On arrival at Albert Park, get the admin out of the way, pick up race tags and get our 4 officials registered in.
8am, myself and 4 others go for a run to start up our warm up and to check out the course, so we run a lap of the 3.8k course so we know what to expect, I think the course looks better than previous years... I hope I go well.
8.40, Cam's race starts 9-10 minutes late, a big pack, all of the underage together and of course the U18 & U20 men are very fast and competitive. Cam raced last Sat & on Wed so he hasn't had the ideal prep, but he was feeling good prior, he crosses the line 17th overall in 16:03, the winner ran 14:12, five young men under 15 min for 5k, WOW.
9.05, the open men & women commence, after the first km I have ascertained I started to far back and I am moving through the pack for the first few k's. The first 5k I do in 20:38, I feel good but I am conscience of there still being 10k to go. The second 5k in 20:37, which is excellent, I struggle a little around the 12k area and try to guts it out, but in hindsight I could had pushed a bit more, the last 5k in 21:30 and cross the line in 1h 2m 36s, which is a 5m 11s PB from last year, WOW, very cool. For the final 7k I was alongside or just behind Chris B. (a CR) who runs for Collingwood, I beat him in the 10k but today he got me.
Finished the day with a 2k cool down and I am very happy. All is looking good for a sub 90min HM and working closer to the sub 40min for 10k.
Left the house at 7am with Cam and was stopping on the way to pick up one of our injuried Club runners to act as an official for us today. Its about 3 degrees, but there is NO wind and it looks like it will be a great day to race. Cam's race is at 8.30 & I'm at 9am. On arrival at Albert Park, get the admin out of the way, pick up race tags and get our 4 officials registered in.
8am, myself and 4 others go for a run to start up our warm up and to check out the course, so we run a lap of the 3.8k course so we know what to expect, I think the course looks better than previous years... I hope I go well.
8.40, Cam's race starts 9-10 minutes late, a big pack, all of the underage together and of course the U18 & U20 men are very fast and competitive. Cam raced last Sat & on Wed so he hasn't had the ideal prep, but he was feeling good prior, he crosses the line 17th overall in 16:03, the winner ran 14:12, five young men under 15 min for 5k, WOW.
9.05, the open men & women commence, after the first km I have ascertained I started to far back and I am moving through the pack for the first few k's. The first 5k I do in 20:38, I feel good but I am conscience of there still being 10k to go. The second 5k in 20:37, which is excellent, I struggle a little around the 12k area and try to guts it out, but in hindsight I could had pushed a bit more, the last 5k in 21:30 and cross the line in 1h 2m 36s, which is a 5m 11s PB from last year, WOW, very cool. For the final 7k I was alongside or just behind Chris B. (a CR) who runs for Collingwood, I beat him in the 10k but today he got me.
Finished the day with a 2k cool down and I am very happy. All is looking good for a sub 90min HM and working closer to the sub 40min for 10k.
Friday 24 June 2005
Fri 24 Jun, couple of laps around the Tan
Cold this morning, as I am going easy I decide to run in tights, LS dri fit & beanie. Two laps of the Tan with a bit of a slow jog around the barracks and over to Government Dve, first lap was 19:10 & my second was 18:40. I haven't run this slowly around the Tan in a long time and I felt like I could of gone on for hours, but most importantly I felt great.
This morning I woke up at 5.30 feeling like I hadn't run for days, very happy with that, starting to 'fire' up. Massage tonight, rest again tmw and ready for Albert Park 15km on Sunday morning at 9am. Hoping for mid 62s, last year mid to high 67s.
Edit: Friday evening, had my massge at 7.30pm, very relaxing, all is good but I do need to concentrate on my stretching of my hamstrings, Narelle did say she could have really worked the hamstring BIG time, but as she knew I was racing she took it easy, legs feel great now.
This morning I woke up at 5.30 feeling like I hadn't run for days, very happy with that, starting to 'fire' up. Massage tonight, rest again tmw and ready for Albert Park 15km on Sunday morning at 9am. Hoping for mid 62s, last year mid to high 67s.
Edit: Friday evening, had my massge at 7.30pm, very relaxing, all is good but I do need to concentrate on my stretching of my hamstrings, Narelle did say she could have really worked the hamstring BIG time, but as she knew I was racing she took it easy, legs feel great now.
Thursday 23 June 2005
Thu 23 Jun, rest
Yesterday I sent an email to my coach, gave him a copy of my last 4 weeks training and how I was feeling very tired and heavy when running. Noting I had been averaging in the low to mid 70k's for the past 3 months and then stepping up to mid 80s wasn't a concern but obviously the need for a light week was due. With the 15km Race at Albert Park this Sunday, I wasn't going to improve my times with anymore training this week so he suggested take Thursday off, very easy run on Friday and if I was financially able a massage from Narelle.
So I decided this all sounds good and I know I've done the work so a few days will reignite the flame and hopefully freshen me up for Sunday. So no run today, about 5k tommorrow and a 60 minute massage at 7.30pm, no run Saturday and race 'hard' on Sunday.
I'm starting to feel good about this now.
So I decided this all sounds good and I know I've done the work so a few days will reignite the flame and hopefully freshen me up for Sunday. So no run today, about 5k tommorrow and a 60 minute massage at 7.30pm, no run Saturday and race 'hard' on Sunday.
I'm starting to feel good about this now.
Wednesday 22 June 2005
Wed 22 Jun, on the treadmill
Well I decided that I couldn't be bothered running in the cold and I was able to get onto a tready in the gym at the Barracks. I ran 7.5km, the first 2k was at 12.5kph, next 2k at 13kph, next 2k at 13.5kph and the last 1k at 12kph, then about 500m at 8-10kph to cool down.
After last nights session I pulled up a little tight in the lower back (which I have become to notice in the past weeks) and I felt a little sluggish too. I'm starting to think I might have over done the past 3 weeks with the 80+kms, but they are k's in the bank. A few more days before I need to be fresh for Sunday's 15km at Albert Park, which shouldn't be too much of a worry.
But just to be safe I have sent a detailed email to the coach asking for some advice and reminding him of my wants for the rest of the season.
After last nights session I pulled up a little tight in the lower back (which I have become to notice in the past weeks) and I felt a little sluggish too. I'm starting to think I might have over done the past 3 weeks with the 80+kms, but they are k's in the bank. A few more days before I need to be fresh for Sunday's 15km at Albert Park, which shouldn't be too much of a worry.
But just to be safe I have sent a detailed email to the coach asking for some advice and reminding him of my wants for the rest of the season.
Tuesday 21 June 2005
Tue 21 Jun, speed session
Arrived at the track on time for a change, 4.30pm. Warmed up for 16 minutes with easy running on the local roads with 2 training partners, 5 stride throughs and some limited stretching.
Tonights session, is 6 laps, 4 laps, 3 laps, 2 laps & 1 lap all at 90 sec with a 300m floting recovery. Was enjoyable, different distance each time and of course the last lap was slightly faster, 76 sec....
Splits:
6 laps - 1.31 1.28 1.26 1.31 1.33 1.34 = 9:05, 2:37 recovery walk/jog
4 laps - 1.33 1.33 1.34 1.37, 2:39 recovery walk/jog
3 laps - 1.33 1.34 1.37, 2.27 recovery walk/jog
2 laps - 1.30 1.30, 2.31 recovery walk/jog
1.16, a fast one, tried to go with Dave, but he got me with 80m to go, gotta love a fast finish!
Jogged 15 min home for cool down.
Whilst I enjoyed the session, I knew I was a little down from normal, 90 sec laps is vry within me, so a bit tired I suspect from big weeks, or it was one of those days.
Tonights session, is 6 laps, 4 laps, 3 laps, 2 laps & 1 lap all at 90 sec with a 300m floting recovery. Was enjoyable, different distance each time and of course the last lap was slightly faster, 76 sec....
Splits:
6 laps - 1.31 1.28 1.26 1.31 1.33 1.34 = 9:05, 2:37 recovery walk/jog
4 laps - 1.33 1.33 1.34 1.37, 2:39 recovery walk/jog
3 laps - 1.33 1.34 1.37, 2.27 recovery walk/jog
2 laps - 1.30 1.30, 2.31 recovery walk/jog
1.16, a fast one, tried to go with Dave, but he got me with 80m to go, gotta love a fast finish!
Jogged 15 min home for cool down.
Whilst I enjoyed the session, I knew I was a little down from normal, 90 sec laps is vry within me, so a bit tired I suspect from big weeks, or it was one of those days.
Monday 20 June 2005
Mon 20 Jun, rest
Couldn't be bothered this morning, so I have officially recognised today as my rest day. The last 3 weeks have been 78, 82 & 84km so a lighter week is due and I can prepare for a good 15km race on Sunday at Albert Park, round 4 of the AV Winter Series.
Sunday 19 June 2005
Sun 19 Jun, Declan's 4th birthday
Arrive by myself at the You Yangs at 6.35am, very early, very dark, cold & very wet. Its lightly raining, and it continues too for the entire 90 minutes that I trudge around the YY park.
I hop out of the car, tights, gloves, T & beanie. It's so dark with no natural light yet and of course no street lights, luckily the first 10 minutes or so are on ashphalt. Light rain and very dark, strange surrounds, a bloody wallaby jumped out in front of me and made me jump out of my skin......
My beep went on my watch at 7am, still dark and I am surrounded by trees and of course the clouds are keeping it darker than normal. I set on GCD until the latter part of the run, waiting for it to light up before I go investigating on unknown trails, adding onto my distance, very busy this morning and I want to be home by 8.30ish.
Finished my run, towell down, shirt off and put on a dry beanie and a running jacket, and a blanket on my car seat (forgot track pants). Drive home, 25 minutes, legs are getting cold even with the heater on...
A nice run, happy to have completed. A party with Declan's friends this morning in Altona, 15 little friends.
A very good day!
I hop out of the car, tights, gloves, T & beanie. It's so dark with no natural light yet and of course no street lights, luckily the first 10 minutes or so are on ashphalt. Light rain and very dark, strange surrounds, a bloody wallaby jumped out in front of me and made me jump out of my skin......
My beep went on my watch at 7am, still dark and I am surrounded by trees and of course the clouds are keeping it darker than normal. I set on GCD until the latter part of the run, waiting for it to light up before I go investigating on unknown trails, adding onto my distance, very busy this morning and I want to be home by 8.30ish.
Finished my run, towell down, shirt off and put on a dry beanie and a running jacket, and a blanket on my car seat (forgot track pants). Drive home, 25 minutes, legs are getting cold even with the heater on...
A nice run, happy to have completed. A party with Declan's friends this morning in Altona, 15 little friends.
A very good day!
Saturday 18 June 2005
Sat 18 Jun, U20 State Cross Country Championships
Cameron, my son who turns 18 in 3 weeks (for the few who haven't heard me go on about him), raced in the Victorian Schools State Champs today, this is the best of the best who still attend school across the State.
Cam finished 10th today in a 4x2k lap race at Bundoora, this is the best result (5th attempt) in this very classy competition for him and his first time of being selected for the Vic team at the Nationals to be held in SA in late August. Dad, his coach & athlete are very proud. And with his team mates finishing 7th and 14th (a possible selection) they are all on a 'high'.
Very happy with this result as Cam has been nursing an upper back problem which results in a breathing difficulty when he tires and is really pushing himself, so he has been having 3 or 4 physio sessions a week for the past 3 weeks ($$$), but it seems to have helped considerably.
Unsure if he will be in the No1 team or No2 team (complicated system), but he will be going to Adelaide wearing his Vic uniform for the first time in a Cross Country event (last time was U18 2k Steeple at the AIS).
For those wondering, yep a few $ will be spent here to represent his State at the highest level, hoping for $ assistance from his school and maybe even his employer has mentioned something (MacDonalds). I hope so!
Cam finished 10th today in a 4x2k lap race at Bundoora, this is the best result (5th attempt) in this very classy competition for him and his first time of being selected for the Vic team at the Nationals to be held in SA in late August. Dad, his coach & athlete are very proud. And with his team mates finishing 7th and 14th (a possible selection) they are all on a 'high'.
Very happy with this result as Cam has been nursing an upper back problem which results in a breathing difficulty when he tires and is really pushing himself, so he has been having 3 or 4 physio sessions a week for the past 3 weeks ($$$), but it seems to have helped considerably.
Unsure if he will be in the No1 team or No2 team (complicated system), but he will be going to Adelaide wearing his Vic uniform for the first time in a Cross Country event (last time was U18 2k Steeple at the AIS).
For those wondering, yep a few $ will be spent here to represent his State at the highest level, hoping for $ assistance from his school and maybe even his employer has mentioned something (MacDonalds). I hope so!
Sat 18 Jun, early run in Hoppers
Out the door 6.30am, 7 degrees according to Foxtel weather channel, but with soccer for Connor & Cameron's State Cross Country Champs, this is the only time I will squeexe it in.
A 11.2km course from my front door, ease into the run, gloves, T & tights, get to 15 minutes and then pick it up to 10k race pace until 5 min away from home where I settle into a cruise.
Shower & change, porridge for breaky, and off to soccer, watch the U8's & U7s play 2 friendlies... :-)
A 11.2km course from my front door, ease into the run, gloves, T & tights, get to 15 minutes and then pick it up to 10k race pace until 5 min away from home where I settle into a cruise.
Shower & change, porridge for breaky, and off to soccer, watch the U8's & U7s play 2 friendlies... :-)
Thu 16 Jun, lunchtime run
Today I decided I would try and dodge the cool morning and run at lunchtime, but 15 minutes before I started I checked 'weatherzone.com.au' and it was only 11 degrees and it was starting to lightly drizzle......
Up & down the stairs at work, first forgot my security pass and second time I forgot my watch, grrrrrr! Made my way out of the Army barracks and along the Tan to the 'pillars of wisdom' hoping to catch up with my uncle, not a planned visit, just assuming he would be there, but no, so I made my way down the road and over to Goschs Paddock and around the MCG's outer parks and over & around Fitzroy gardens, sitting on 4.30 pace.
Run here & there and made my way back to St Kilda Rd thru some parks I have never seen before and ran for 40 minutes, 25ish at 4.30 pace. Nice run, got to wear a singlet and shorts, but it was a little fresh.
Up & down the stairs at work, first forgot my security pass and second time I forgot my watch, grrrrrr! Made my way out of the Army barracks and along the Tan to the 'pillars of wisdom' hoping to catch up with my uncle, not a planned visit, just assuming he would be there, but no, so I made my way down the road and over to Goschs Paddock and around the MCG's outer parks and over & around Fitzroy gardens, sitting on 4.30 pace.
Run here & there and made my way back to St Kilda Rd thru some parks I have never seen before and ran for 40 minutes, 25ish at 4.30 pace. Nice run, got to wear a singlet and shorts, but it was a little fresh.
Friday 17 June 2005
Fri 17 Jun, early
Out of bed at 5.20am, get ready to get into the city early, via Connor's friends & Childcare and get me out for an easy 45-60 minutes, but NO... Connor awakes and starts vomitting everywhere, well wife was running a course today so its me.
A quick check of the watch, 6.10, wife confirms she can leave no later than 6.45am, so out the door for an easy 20 minutes, and I will do a 20 minute stretching session when I get home. :-(
These things happen and a bit of maintenance is always good.
A quick check of the watch, 6.10, wife confirms she can leave no later than 6.45am, so out the door for an easy 20 minutes, and I will do a 20 minute stretching session when I get home. :-(
These things happen and a bit of maintenance is always good.
Thursday 16 June 2005
Wed 15 Jun, semi long run
Weight this morning, 79.5kg. Cool morning, coolmax T & tights and I make my way down St Kilda Rd towards the bridge and start running along the Yarra. With the knowledge of my boss not in today, my start time is not too important, so I am thinking 80 mins.
I start a little too fast and pass St Kevin's College and few minutes earlier than I thought I should have so I slow down a little. Its here I cross the long pedistrian bridge which has red cushioning (?), I continue on until I pass Kooyong Tennis Centre, I walk for 1 minute and then turn around, walk for 1 minute and then recommence running.
A beautiful morning, clear sky, sun coming up and lots of steam coming from my body.
I have finally worked how to do my blogging at work, which is cool, especially as my computer has died at home and is with a technician ($$$), I'm thinking its time for the 6+ year old machine to move into the kids play area and for me to get a new box & of course a flat screen (& Julie agrees, I better hurry up and buy before she changes her mind).
Thu session to be done at lunchtime.
I start a little too fast and pass St Kevin's College and few minutes earlier than I thought I should have so I slow down a little. Its here I cross the long pedistrian bridge which has red cushioning (?), I continue on until I pass Kooyong Tennis Centre, I walk for 1 minute and then turn around, walk for 1 minute and then recommence running.
A beautiful morning, clear sky, sun coming up and lots of steam coming from my body.
I have finally worked how to do my blogging at work, which is cool, especially as my computer has died at home and is with a technician ($$$), I'm thinking its time for the 6+ year old machine to move into the kids play area and for me to get a new box & of course a flat screen (& Julie agrees, I better hurry up and buy before she changes her mind).
Thu session to be done at lunchtime.
Tue 14 Jun, track/speed session
Arrive at the track and find there is going to be a group of 4 tonight training, excellent, all (kind of) agree with the 2x2k & 3x1k session, 2 min jog/walk recov. We do our warm up within the VUT Complex and do 3 laps, just over 16 min, some stretching and then get into it (forgot my stride throughs).
Start off 3:46 & 3:50 for the first 2k, very happy nice start, a 2:10 recov off again, this tim 3:49 & 4:05 not sure what happened here, lost concentration and didn't push thru??? 2:15 break and into the 1km reps, 3:55, 3:57 & 3:50. Happy with the session and completingthe extra km compared to normal, will do again in 2 weeks and will work harder to ensure all are under 4 minutes and work on the recovery, concentrating on the 2 min and not allowing myself to creep over.
Jogged home, just over 16 minutes. Found myself very tired 2 hours later and very hungry (even after a big dinner). I think the past few weeks is starting to catch up with me, I have been trying to concentrate on loading the weeks.
Start off 3:46 & 3:50 for the first 2k, very happy nice start, a 2:10 recov off again, this tim 3:49 & 4:05 not sure what happened here, lost concentration and didn't push thru??? 2:15 break and into the 1km reps, 3:55, 3:57 & 3:50. Happy with the session and completingthe extra km compared to normal, will do again in 2 weeks and will work harder to ensure all are under 4 minutes and work on the recovery, concentrating on the 2 min and not allowing myself to creep over.
Jogged home, just over 16 minutes. Found myself very tired 2 hours later and very hungry (even after a big dinner). I think the past few weeks is starting to catch up with me, I have been trying to concentrate on loading the weeks.
Wednesday 15 June 2005
Mon 13 Jun, Public Holiday & recovery
With the public holiday a large contingent of Western A's made our way to Wyndham Park at 9am. Wearing beanie & tights I went for a slow run with some of the sprinter girls (who are slowly introducing distance to their system), we ran for 42 minutes approx 5.15 pace, a great pace for my recovery after the near 2 hours around the YYs.
After finishing running with the girls I did some stair drills and then some bounding drills along the path and finished off with some fast 20m hill sprints and some fast down hill running (50m).
A nice way to start a cool day, an easy session.
After finishing running with the girls I did some stair drills and then some bounding drills along the path and finished off with some fast 20m hill sprints and some fast down hill running (50m).
A nice way to start a cool day, an easy session.
Sun 12 Jun, You Yangs (110 minutes)
The plan was for a group of 6 to meet, with 3 doing just one lap of Great Circle Dve and the other 3 to do this and then continue on for a further 40-45 minutes, but due to work & other reasons only 3 of us made it. Myself & CR Adrian were doing 110 & Mick was doing the lap of GCD.
Just as we were taking off I meet up with a few Hobson Bay Runners, in particular Repo man, they had come out for their first experience of the big YY hills. After a few minutes of chatting we took off as a group of 3 for the first 30 minutes and then seperating and meeting at the finish.
My legs were very tired from the past weeks activities and the big hill was very hard (walked for 1 min to recover), I still finished the lap in 66 minutes but I was disappointed in having to walk for the little bit.
A short break of 2 min at the car, drink etc and then made my way onto the horse trails for 43 minutes with Adrian. Good to have another 110 minutes in the 'bank'.
Just as we were taking off I meet up with a few Hobson Bay Runners, in particular Repo man, they had come out for their first experience of the big YY hills. After a few minutes of chatting we took off as a group of 3 for the first 30 minutes and then seperating and meeting at the finish.
My legs were very tired from the past weeks activities and the big hill was very hard (walked for 1 min to recover), I still finished the lap in 66 minutes but I was disappointed in having to walk for the little bit.
A short break of 2 min at the car, drink etc and then made my way onto the horse trails for 43 minutes with Adrian. Good to have another 110 minutes in the 'bank'.
Sat 11 Jun, Gellibrand Hill
A rest day on Friday due to 3 year old having 'hand, foot & mouth' disease and not being able to attend child care, he is getting better now. I needed the rest day.
Saturday afternoon Club run at the Woodlands Historic Park, commonly known as Gellibrand Hill, which overlooks the airport. A nice paced 62 minute run with Mick, felt a little tired on the hills but everything else was fine. Good surface and little mud, nice to run with the kangaroos and such.
Saturday afternoon Club run at the Woodlands Historic Park, commonly known as Gellibrand Hill, which overlooks the airport. A nice paced 62 minute run with Mick, felt a little tired on the hills but everything else was fine. Good surface and little mud, nice to run with the kangaroos and such.
Friday 10 June 2005
Thu 09 Jun, repeats of Anderson St hill
WOW its raining, some rain overnight and some morning drizzle whilst driving into the city. My plan today was to do repeats of Anderson St but the rain...hmmm... I'm thinking I might do the figure 8s of Punt Rd hill and Anderson, therefore more of a 50-60 minute hilly run or will I do the sharper repetitive sesion??? Stick to the original plan, thats the one the coach thinks I'm doing.
I start inside the Barracks and run to Coventry St and go into the Childcare to let them know that the 3 year old has 'hand, foot & mouth disease (rampant in melb city childcares at the moment). Then back out into the rain and make my way around the Tan to the bottom of Anderson St, the track is very wet and I have picked up a lot of mud on the legs, oh well.
Advantage of it raining is that the hill is absent of people and I shouldn't have to do much dodging, I may investigate Old Miler's suggestion of Airlie st, I think I know which one that is. Start of, and I feel slightly slower than previously, anyway the splits are: 1:27 1:31 1:27 1:35 1:29 1:34, recov jogs b/w 1:57 & 2:03, most of the splits are 1 or 2 sec slower than last time, but I felt I was working just as hard. Finished the run along the tan, back of the singlet very wet & muddy and a good flicking of mud all over the legs, very cool.
There was no doubting I was going to run today, even though it was raining, the temp was very mild, expected top today of 21, very warm for this time of the year.
Rest tommorrow, my turn to look after the diseased one...
I start inside the Barracks and run to Coventry St and go into the Childcare to let them know that the 3 year old has 'hand, foot & mouth disease (rampant in melb city childcares at the moment). Then back out into the rain and make my way around the Tan to the bottom of Anderson St, the track is very wet and I have picked up a lot of mud on the legs, oh well.
Advantage of it raining is that the hill is absent of people and I shouldn't have to do much dodging, I may investigate Old Miler's suggestion of Airlie st, I think I know which one that is. Start of, and I feel slightly slower than previously, anyway the splits are: 1:27 1:31 1:27 1:35 1:29 1:34, recov jogs b/w 1:57 & 2:03, most of the splits are 1 or 2 sec slower than last time, but I felt I was working just as hard. Finished the run along the tan, back of the singlet very wet & muddy and a good flicking of mud all over the legs, very cool.
There was no doubting I was going to run today, even though it was raining, the temp was very mild, expected top today of 21, very warm for this time of the year.
Rest tommorrow, my turn to look after the diseased one...
Wednesday 8 June 2005
Wed 8 Jun, run along Yarra Trail
A mid paced 60 minutes today, only problem was a little chaffing, grrrrrrr. Ran through gardens and then along the Yarra upto MacRobertson bridge and back. Short note tonight, family duties.
Tue 7 Jun, the normal set of 6x1k
Arrived at the track about 4.45pm and went for a 16 min run with 2 friends from the Club, lots of chatting. Arrived back at the track and did 6 stride thrus, trying to make each one slightly faster.
I have been thinking its nearly time to change the 'base', but I'll still do the 1000m tonight, but I will ensure I float the break and never walk and then take off immediately.
Results: 6x1k, 3.45, 3.49, 3.51, 3.51, 3.52 & 3.50, floated for each 200m, no walking at all, shortest break 89sec and longest was 93sec. Happy with the set, may consider doing 1x2k and 4x1k next week, will chat with Burkie.
I have been thinking its nearly time to change the 'base', but I'll still do the 1000m tonight, but I will ensure I float the break and never walk and then take off immediately.
Results: 6x1k, 3.45, 3.49, 3.51, 3.51, 3.52 & 3.50, floated for each 200m, no walking at all, shortest break 89sec and longest was 93sec. Happy with the set, may consider doing 1x2k and 4x1k next week, will chat with Burkie.
Monday 6 June 2005
Mon 6 Jun, off to the Sth Melb beach
This morning was fairly cool, I wore a long sleeve top for the first time and regretted it after 20 minutes, my arms get to wet and sweaty, a T would have been fine.
Took it easy, even walked a few times, just for 10-15 sec, just to remind myself to go EASY. I wanted to be easy after the 100 minutes yesterday, but still do some k's. Within the barracks and to the beach & back in 40 minutes.
Took it easy, even walked a few times, just for 10-15 sec, just to remind myself to go EASY. I wanted to be easy after the 100 minutes yesterday, but still do some k's. Within the barracks and to the beach & back in 40 minutes.
Sunday 5 June 2005
AV Ladders after 3 rounds
Below are the ladders for the Divisions that Western A's compete in.
Men Div 5
Club Name Total Score
Mentone 37
Western A's 34
Collingwood 3 29
Coburg 2 23
Diamond Valley 3 21
St Stephens 19
Tralagon 2 16
Ivanhoe 15
Eureka 2 11
Ballarat YCW 3 4
Men Div 7
Collingwood 5 27
Box Hill 3 23
Mentone 2 22
Western A's 2 20
Glenhuntly 6 16
Knox 4 15
Melb Uni 4 11
St Stephens 2 10
Malvern 4 9
Collingwood 6 8
Ringwood 2 6
Mentone 3 4
Nunawading 3 3
Knox 5 2
Diamond Valley 4 1
Box Hill 4 0
Geelong Region 3 0
Box Hill 5 0
Knox 6 0
St Stephens 3 0
Men U20
Western A's 31
Frankston 1 26
Yallourn Newborough 11
Geelong 10
Knox 10
Box Hill 9
Frankston 2 8
Ringwood 6
Collingwood 0
Women Div 3
Tralagon 2 22
Box Hill 2 18
Essendon 2 13
Western A's 13
St Stephens 11
Eureka 2 10
Glenhuntly 3 10
Frankston 9
Essendon 3 8
Western A's 2 8
Mentone 6
Doncaster 2 5
Melb Uni 2 4
Knox 3 3
Collingwood 2 2
St Stephens 2 1
Essendon 4 0
Women U18
Frankston 1 26
Essendon 21
Keilor St Bernards 17
Box Hill 11
Diamond Valley 9
Ballarat Region 9
Frankston 2 8
Western A's 6
Glenhuntly 5
Ballarat YCW 4
Men Div 5
Club Name Total Score
Mentone 37
Western A's 34
Collingwood 3 29
Coburg 2 23
Diamond Valley 3 21
St Stephens 19
Tralagon 2 16
Ivanhoe 15
Eureka 2 11
Ballarat YCW 3 4
Men Div 7
Collingwood 5 27
Box Hill 3 23
Mentone 2 22
Western A's 2 20
Glenhuntly 6 16
Knox 4 15
Melb Uni 4 11
St Stephens 2 10
Malvern 4 9
Collingwood 6 8
Ringwood 2 6
Mentone 3 4
Nunawading 3 3
Knox 5 2
Diamond Valley 4 1
Box Hill 4 0
Geelong Region 3 0
Box Hill 5 0
Knox 6 0
St Stephens 3 0
Men U20
Western A's 31
Frankston 1 26
Yallourn Newborough 11
Geelong 10
Knox 10
Box Hill 9
Frankston 2 8
Ringwood 6
Collingwood 0
Women Div 3
Tralagon 2 22
Box Hill 2 18
Essendon 2 13
Western A's 13
St Stephens 11
Eureka 2 10
Glenhuntly 3 10
Frankston 9
Essendon 3 8
Western A's 2 8
Mentone 6
Doncaster 2 5
Melb Uni 2 4
Knox 3 3
Collingwood 2 2
St Stephens 2 1
Essendon 4 0
Women U18
Frankston 1 26
Essendon 21
Keilor St Bernards 17
Box Hill 11
Diamond Valley 9
Ballarat Region 9
Frankston 2 8
Western A's 6
Glenhuntly 5
Ballarat YCW 4
Sun 5 Jun, long run
Yesterday I didn't get up early enough for my run so I took the day off. Between 3 hours at Connor's Soccer family day, going to Swans V Carlton and then out for dinner, there wan't much time after sleeping in until 7.
Sunday, a different story, out the door at 7:20, Cameron driving and we go out to the You Yangs. Cam is taking it easy today, he did 75 min yesterday at Brimbank so an easy 1 lap (clockwise, easiest). Myself and Mick (a first timer at YY), we cruise a lap and he struggles on the big hills, we get back to the car, I have a drink and continue on, Mick finishes for the day (69 min so far). I made my way along the horse trails and ran around of alot of tracks I have never seen before finishing right on 110 mintes.
Nice and easy and I now feel it was quite easy, :-), endurance is going ok.
Sunday, a different story, out the door at 7:20, Cameron driving and we go out to the You Yangs. Cam is taking it easy today, he did 75 min yesterday at Brimbank so an easy 1 lap (clockwise, easiest). Myself and Mick (a first timer at YY), we cruise a lap and he struggles on the big hills, we get back to the car, I have a drink and continue on, Mick finishes for the day (69 min so far). I made my way along the horse trails and ran around of alot of tracks I have never seen before finishing right on 110 mintes.
Nice and easy and I now feel it was quite easy, :-), endurance is going ok.
Friday 3 June 2005
Fri 3 Jun, Anderson Repeats
Out the door running at 7:15, nice morning for a run, still & not too cold. Ran for 12 minutes along the tan & thru the parks to warm up and then did repeats on Anderson St hill, from the bottom corner up to the rubbish bin just past the school crossing. I'm not sure how far but i worked the hill fairly hard, splits were: 1:25 1:30 1:26 1:31 1:31 1:32, the recovery was jogging back down the hill between 1:55 & 2 min.
Finished the session with a jog back to Government Drive and then around the barracks & into work for some cool down stretches.
Happy with the session, solid and felt ok, felt the freshest I have since the race on Saturday, which is good, considering 7th day in a row.
Finished the session with a jog back to Government Drive and then around the barracks & into work for some cool down stretches.
Happy with the session, solid and felt ok, felt the freshest I have since the race on Saturday, which is good, considering 7th day in a row.
Thursday 2 June 2005
Thu 2 Jun, lunchtime run
Last night before going to bed I decided to run at lunch to dodge the cool morning, awoke and got dressed for work, walked outside and found it was the mildest morning in awhile, ????????
Kept to the plan and ran at lunch. Ran to the pillars to meet my uncle & fellow CR, I was a little early so I ran inside the garden area, returned to the pillars after 12 min of running (4.30ish pace according to the markers). From there we made our way down to the bridge at the end of Anderson and ran thru Goschs Paddock and around the G parklands along the grass, then over to Fitzroy gardens for a lap and 3/4, through Birru park and back along St Kilda Rd, just over 50 minutes all up, all at a good pace.
Team results are up for last weekend, my Club finished with a 2nd in Men Div 5 & 1st for the U20 men. :-)
Kept to the plan and ran at lunch. Ran to the pillars to meet my uncle & fellow CR, I was a little early so I ran inside the garden area, returned to the pillars after 12 min of running (4.30ish pace according to the markers). From there we made our way down to the bridge at the end of Anderson and ran thru Goschs Paddock and around the G parklands along the grass, then over to Fitzroy gardens for a lap and 3/4, through Birru park and back along St Kilda Rd, just over 50 minutes all up, all at a good pace.
Team results are up for last weekend, my Club finished with a 2nd in Men Div 5 & 1st for the U20 men. :-)
Wednesday 1 June 2005
Wed 01 Jun, gardens & along the Yarra
A pleasant morning, but I wear dri fit T & tights, probably could have worn shorts, but was comfortable. Ran around the gardens for 8 minutes and then made my way down to Princess Bridge and ran up to MacRobertson bridge. Probably started a bit fast and made a conscious effort to slow down to about 4:40 pace.
After my shower & stuff, I found myself extremely hungry today, lunch and fruit all gone by 10am, hmmmmmmmmmm. I bought a turkey & lettuce s/w for lunch and drank water galore.
After my shower & stuff, I found myself extremely hungry today, lunch and fruit all gone by 10am, hmmmmmmmmmm. I bought a turkey & lettuce s/w for lunch and drank water galore.
Tue 31 May, the end of a good month
Well another month has come and gone, work is work and the family are all healthy, not much more to ask. Running well, with no illnesses or niggles/injuries.
Tonight I got to the track at 4.30pm with 2 training partners waiting and the track still closed, so we go off for a 15min + warm up jog and stir each other about things, especially me, got a bagging regarding comments left on my blog, :-0
Normal stuff, stretches & stride throughs, then into a session of 6x1000m with a 2 min jog (will need to start thinking about reducing this). I promise myself I will sit on 3:50s tonight and not go too fast, first one 3:40, oh well, stuffed that. I do 3 more, 3:50, 3:50 & 3:51, whilst jogging Burkie mentions he wants to see more arm movement and less shoulder movement. So I concentrate for the next repeat, whilst running it felt easier, 4:01, no wonder it felt easy, too slow, finished my last in 3:49 and felt ok and I think I used my arms a little more.
Ran home and thought about my arms....
Tonight I got to the track at 4.30pm with 2 training partners waiting and the track still closed, so we go off for a 15min + warm up jog and stir each other about things, especially me, got a bagging regarding comments left on my blog, :-0
Normal stuff, stretches & stride throughs, then into a session of 6x1000m with a 2 min jog (will need to start thinking about reducing this). I promise myself I will sit on 3:50s tonight and not go too fast, first one 3:40, oh well, stuffed that. I do 3 more, 3:50, 3:50 & 3:51, whilst jogging Burkie mentions he wants to see more arm movement and less shoulder movement. So I concentrate for the next repeat, whilst running it felt easier, 4:01, no wonder it felt easy, too slow, finished my last in 3:49 and felt ok and I think I used my arms a little more.
Ran home and thought about my arms....
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