79.6kg, 14km today, 14km for the week
Well the month of Jul has come & gone, statistics for the month:
- Monthly kilometres = 290km
- Biggest week = 85km
- Injuries & niggles = nil, excluding heavy legs
- Races = 6k Road Relay (24:50), an ordinary 10k Road 'fun run' (41:49) & Vic 12km Cross Country Champs (49:23, noting that it may have been 400m short)
- Highlights = Ferny Creek 1h 45m, Bundoora race - short or not I ran bloody well & my track session of 8x1000 all between 3:47 & 3:52, 2-3 months ago I couldn't do 4 reps under 4 min & that was with 2 min recovery.
- Weight = have sat slightly under 80kg for more than any other month that I can remember :-)
This morning a small group meet at the front gate of the You Yang park, intent was 2 were running 1 lap and myself & Dave were doing that plus 30 minutes more, but not everything went to plan. We seen Adam with some Hobson Bay Hobos, they had just finished 2 laps of GCD and were looking like it had been tough work... ;-)
Off we went, a touch faster than normal (I think), I reckon we may have been trying to keep up with Narelle, but after a km or so it felt ok, in hindsight we were still probably going to fast but we had settled into that groove. Once into the hilly areas I could tell it was going to be a long day at the office, laboring on the hills but felt ok everywhere else. About 25 minutes into the run everyone was moving slightly away from me as we were going up one of the steeper hills. Today the unthinkable, I had to walk a few times :-( , my legs were tired, once returning to the flat or even small inclines I was fine, but the steep ones got me everytime. After the last of the BIG hills I zoomed down the BIG down hill, once at the bottom I found Dave, he was having BIG calf issues and was unable to run anymore and walking was very difficult. So I left him with the intent of running the last 20 min at my 10k race pace and then return in my car & pick Dave up. With 1km to go I was flying and then the last hill and I died, the legs just didn't have the ability to race up the hill. Still I finished in 65:14, which is pretty good considering the amount I walked today.
On return to the car park, I walked & drank water, had my banana, put my jacket on and then drove to pick Dave up, in a fair bit of discomfort it would appear. Overall an ok run but I know a few easy days are required.
Sunday 31 July 2005
Saturday 30 July 2005
Sat 30 Jul, Gellibrand Hill run
79.8kg, 14.5km today, 85km for the week
An easy pace 67 min in the Woodlands Historic Park, I started the first 10 minutes by myself and then returned to the car park to join in with everyone else. I knew that the majority of the juniors were on strict instructions for an easy one. I was at the front of the pack chatting with Cameron about stuff, especially how it was very slow and it was important to remain together for at least the first 20 minutes.
The rest of the run was slightly faster but still very close to 12.5kph (according to the bike riding coach), myself, Cam & Jason picked up the pace on the hills and then dropped back or ran around in circles until the girls caught up.
Very easy & enjoyable run. You Yangs tomorrow, probably 90-100 minutes.
An easy pace 67 min in the Woodlands Historic Park, I started the first 10 minutes by myself and then returned to the car park to join in with everyone else. I knew that the majority of the juniors were on strict instructions for an easy one. I was at the front of the pack chatting with Cameron about stuff, especially how it was very slow and it was important to remain together for at least the first 20 minutes.
The rest of the run was slightly faster but still very close to 12.5kph (according to the bike riding coach), myself, Cam & Jason picked up the pace on the hills and then dropped back or ran around in circles until the girls caught up.
Very easy & enjoyable run. You Yangs tomorrow, probably 90-100 minutes.
Friday 29 July 2005
Fri 29 Jul, Rest Day
The heading says it all, decided to take a day off from running, got to work earlier and finished a little later, got heaps of work done.
Tonight Western A's AGM, I have decided to drop one or 2 of my roles within the Club and just retain Secretary, Club Delegate for AV meetings & POC for all interested members (this is one I would like to lose). But will be getting rid of the Club Registrar, which is fairly easy but it does have a couple of weeks of activity & playing with money (dislike) and every bugger leaves it to the last minute which pisses me off. At least now in Sep/Oct & Apr/May I will be able to train instead of 'holding people's hands' and doing their bloody rego forms for them!!!
Well thats off the chest now I can go and do something else :) .
Thursday 28 July 2005
Thu 28 Jul, afternoon session
8km today, 70km for the week so far
Left the office at 3.30pm today, took advantage of an early start & no lunch break. Got changed and drop my bag & clothes at my car on the Tan. Ran an easy lap and then did some stretching at the Pillars, followed by 3 stride throughs of 50ish metres.
Starting at the Pillars I ran to the 500m mark, a recovery and then returned. 6x500m with a jog/walk quickish recovery.
Splits (recover):
1:47 (1:10)
1:47 (1:12)
1:51 (1:12)
1:52 (1:13)
1:51 (1:11)
1:54 (jog back from the pillars to Govt Dve)
The last couple were hard, lost a little form, I suspect a fairly big week. Last night I fell asleep in my chair watching the box at 10.15 (this is unheard of for me). But still I wanted a return to aa hard week. All cool!
Left the office at 3.30pm today, took advantage of an early start & no lunch break. Got changed and drop my bag & clothes at my car on the Tan. Ran an easy lap and then did some stretching at the Pillars, followed by 3 stride throughs of 50ish metres.
Starting at the Pillars I ran to the 500m mark, a recovery and then returned. 6x500m with a jog/walk quickish recovery.
Splits (recover):
1:47 (1:10)
1:47 (1:12)
1:51 (1:12)
1:52 (1:13)
1:51 (1:11)
1:54 (jog back from the pillars to Govt Dve)
The last couple were hard, lost a little form, I suspect a fairly big week. Last night I fell asleep in my chair watching the box at 10.15 (this is unheard of for me). But still I wanted a return to aa hard week. All cool!
Wednesday 27 July 2005
Wed 27 Jul, mid week longish run
13km today, 62km for the week so far
This morning I wanted to get to work early so I could 'hog' the colour printer and do some athletics work prior to starting my own work. This meant missing out on my morning run, but the plan was to knock of at 3ish and get 60+ in.
And surprisingly the plan worked, minutes after 3pm I ran out the door with bag and walked briskly to my car and dropped of my gear, near the Shrine. From there I ran along the Tan crossed over the Swan St bridge and made my way down to MacRobertson bridge. I had been going for nearly 20 minutes before I couldn't feel the effects of last nights session. Cruising pace, back along the river until I got to Anderson St which I went up and then down Walsh, checked out the infamous Airlie St hill and then up Punt Rd, then back onto the Tan until I got back to the car.
Nice, needed to run the legs out, but I am a little more tired than normal, but that might have something to do with a few late nights too.
Thanks for the comments on my notes from yesterday Martin, you are very correct, I am not too worried about making my 1k repeats faster but really want to work on the recovery, 90 seconds, hmmm will be hard, but then if it wasn't hard everyone would be doing it! :)
This morning I wanted to get to work early so I could 'hog' the colour printer and do some athletics work prior to starting my own work. This meant missing out on my morning run, but the plan was to knock of at 3ish and get 60+ in.
And surprisingly the plan worked, minutes after 3pm I ran out the door with bag and walked briskly to my car and dropped of my gear, near the Shrine. From there I ran along the Tan crossed over the Swan St bridge and made my way down to MacRobertson bridge. I had been going for nearly 20 minutes before I couldn't feel the effects of last nights session. Cruising pace, back along the river until I got to Anderson St which I went up and then down Walsh, checked out the infamous Airlie St hill and then up Punt Rd, then back onto the Tan until I got back to the car.
Nice, needed to run the legs out, but I am a little more tired than normal, but that might have something to do with a few late nights too.
Thanks for the comments on my notes from yesterday Martin, you are very correct, I am not too worried about making my 1k repeats faster but really want to work on the recovery, 90 seconds, hmmm will be hard, but then if it wasn't hard everyone would be doing it! :)
Tuesday 26 July 2005
Tue 26 Jul, morning easy run & speed session in evening
79.5kg, 23km today, 49km for the week so far
Didn't feel like starting work very early today, so I went for an easy 5km run through the city and around the outside of the barracks, then spent 15 minutes stretching my legs. Now sitting at my desk I feel great & looking forward to 6x1000 tonight.
Evening session
Arrived at the track at 5pm and did a few laps of the complex with Dave, bit of chat & stuff whilst warming up. Minimal stretching and 3 run thrus. The wind is up which did cause a few concerns, but...must get on with it.
A few days ago I sent an email to Burkie thanking him for efforts in the past months & all of his time & effort with helping me work towards my goals. I also reminded him of some of my goals (sub 90m for HM, sub 40m for 10, & Zatopek), well I think he must have decided it was time for me to up the 'anti'. Tonight's session, with wind & all, 8x1000k, normal pace & normal recovery (jog/walk).
We take off for our first rep, big gusts of wind on the corner leading into the back straight, hmmm, we'll hit this 3 times each 1k repeat. Both of us stick together and work on setting a solid but controlled pace, which is good considering we had 7 to go. Young Dave joined in on our 2nd rep and did a few 1km reps and then some 600s with us. We agreed we would change our starting point (start at the 200) on the 5th, which meant only hitting the big winds twice per rep.
Splits & (recovery):
3:47 (1:35)
3:47 (1:43)
3:51 (1:50)
3:53 (2:02)
3:52 (1:47)
3:51 (1:52)
3:51 (1:53)
3:46 (4 lap cool down)
The 2 min break was me, preparing for 4 reps to go. A great session and very pleased with the results and consistent times. Burkie suggested that the recovery times must get closer to 90 seconds, oh shit, that's going to be hard!
Of course Dave was consistently in front of me by a few seconds each lap, but its great to have someone to start & finish with and of course chase around the big brown/reddish circle.
Didn't feel like starting work very early today, so I went for an easy 5km run through the city and around the outside of the barracks, then spent 15 minutes stretching my legs. Now sitting at my desk I feel great & looking forward to 6x1000 tonight.
Evening session
Arrived at the track at 5pm and did a few laps of the complex with Dave, bit of chat & stuff whilst warming up. Minimal stretching and 3 run thrus. The wind is up which did cause a few concerns, but...must get on with it.
A few days ago I sent an email to Burkie thanking him for efforts in the past months & all of his time & effort with helping me work towards my goals. I also reminded him of some of my goals (sub 90m for HM, sub 40m for 10, & Zatopek), well I think he must have decided it was time for me to up the 'anti'. Tonight's session, with wind & all, 8x1000k, normal pace & normal recovery (jog/walk).
We take off for our first rep, big gusts of wind on the corner leading into the back straight, hmmm, we'll hit this 3 times each 1k repeat. Both of us stick together and work on setting a solid but controlled pace, which is good considering we had 7 to go. Young Dave joined in on our 2nd rep and did a few 1km reps and then some 600s with us. We agreed we would change our starting point (start at the 200) on the 5th, which meant only hitting the big winds twice per rep.
Splits & (recovery):
3:47 (1:35)
3:47 (1:43)
3:51 (1:50)
3:53 (2:02)
3:52 (1:47)
3:51 (1:52)
3:51 (1:53)
3:46 (4 lap cool down)
The 2 min break was me, preparing for 4 reps to go. A great session and very pleased with the results and consistent times. Burkie suggested that the recovery times must get closer to 90 seconds, oh shit, that's going to be hard!
Of course Dave was consistently in front of me by a few seconds each lap, but its great to have someone to start & finish with and of course chase around the big brown/reddish circle.
Monday 25 July 2005
Mon 25 Jul, figure 8 course
79.4kg, 12km today, 26km for the week so far
This morning I arrived in the Southbank area just after 7am, feeling great, no soreness from the past few days. I parked along the Tan and was intending on taking off from there and not dropping my clothes at work. But I was unsure of my toilet requirements, so I did a 8 minute w/up first. After my toilet break :-) I started my session for the day.
I ran along the Tan at a cruising pace, up Anderson for the first time. The course is up Anderson, turn left, down Walsh, turn right, up Punt, turn right, down Walsh, turn left up Anderson again and then I repeat. Figure 8s. When I complete the third trip up Anderson I turn onto the tan and I pushed hard back to Govt Dve. 44:58, an excellent run.
This morning I arrived in the Southbank area just after 7am, feeling great, no soreness from the past few days. I parked along the Tan and was intending on taking off from there and not dropping my clothes at work. But I was unsure of my toilet requirements, so I did a 8 minute w/up first. After my toilet break :-) I started my session for the day.
I ran along the Tan at a cruising pace, up Anderson for the first time. The course is up Anderson, turn left, down Walsh, turn right, up Punt, turn right, down Walsh, turn left up Anderson again and then I repeat. Figure 8s. When I complete the third trip up Anderson I turn onto the tan and I pushed hard back to Govt Dve. 44:58, an excellent run.
Sunday 24 July 2005
Sun 24 Jul, easy run along the Werribee River
79.5kg, 14km today, 14km for the week so far
The majority of Burkie's squad were meeting at Wyndham Park at 9am, myself & Cam got there early so we did 10 minute before others got there.. Then myself & Mick went for 60 minutes along the river, up past President Park & Riverbend Reserve, then returned along the opposite side, chatting the entire way and just rolling the legs over.
On return I did about 10-15 minutes of stretching on my mat. Cam did the same, but on return to the park he did some running down hill training with Burkie and then he helped out a couple of the young girls with the same drills.
The majority of Burkie's squad were meeting at Wyndham Park at 9am, myself & Cam got there early so we did 10 minute before others got there.. Then myself & Mick went for 60 minutes along the river, up past President Park & Riverbend Reserve, then returned along the opposite side, chatting the entire way and just rolling the legs over.
On return I did about 10-15 minutes of stretching on my mat. Cam did the same, but on return to the park he did some running down hill training with Burkie and then he helped out a couple of the young girls with the same drills.
Sat 23 Jul, Vic X-C Champs at Bundoora
79.5kg, 18km today, 67km for the week so far
This morning I went to Cobbledicks Ford with Connor for his cross country race, this is the hardest race in his circuit, a big hill & downhill. No soccer today, cannot fit both in, but this ensures that he will finish 3rd in his age group, which is good considering he missed so many races, but there is no doubting he never would have won the U6s this year, young L beats all of the U7s and only 1 or 2 U8 beats him.
Left home 12:10pm with Cam , pick up Adam and arrive at Bundoora a hour before Cam's 8k race, he needs a good one today to get his confidence back, too many problems with his breathing. Cam's race was extremely good, a great time and no breathing problems, finished 9th!!! :)
I had already run a lap of the course prior to Cam's race and I went off for another 2k slow run 45 minutes prior to my race. Very windy today, but the course is hard under-foot, the wind is in our face going up Mt Cooper.
All of the Western A's start together (7 only, 1 short for 2 teams :( ), move off at a good pace and I want to ensure I stay with a big group to hide from the wind up Mt Cooper the first time, which I did sucessfully. I thought I would run my laps about the 13 min mark, but not so, the first lap was 11:55, too fast???, I hope not.
On my 2nd lap I noticed I was quite close to Gary (my uncle who I have never beaten), I was now concerned that I was going too fast, but I continued on. My third lap up Mt Cooper I made the passing move on Gary and I was in the unknown, but continued on strongly. On the downhill, prior to the road crossing, Simon Field zoomed past me and made me feel very slow, WOW. It wasn't for another 150m or so before a couple others past me. (note: I was lapped by 6 runners).
Once I started the 4th I concentrated on continuing my pace and once to the top of the hill I worked the down hill and tried to start working on guys ahead of me. I was feeling good and tried to move faster, I was slowly gaining on a few, after crossing the road a young Collingwood athlete caught up to me and sat directly behind until the final small hill when you can see the finishing line, he made a move to my outside and I tried to increase my pace, he remained next to me, we started to hit the straight he took off and I responded as fast as I could, I wasn't catching him but I did pass 3 others in the final 50 metres which I never would have if not for this final surge.
I look at my watch, I cannot believe it, I ran 49 minutes & 23 seconds!!! Last year 56:59. Splits: 11:54, 12:25, 12:36 & 12:27 This year is the first time I have consistently run faster last laps.
I am so happy with this time, I can hardly believe it. :) :) :)
This morning I went to Cobbledicks Ford with Connor for his cross country race, this is the hardest race in his circuit, a big hill & downhill. No soccer today, cannot fit both in, but this ensures that he will finish 3rd in his age group, which is good considering he missed so many races, but there is no doubting he never would have won the U6s this year, young L beats all of the U7s and only 1 or 2 U8 beats him.
Left home 12:10pm with Cam , pick up Adam and arrive at Bundoora a hour before Cam's 8k race, he needs a good one today to get his confidence back, too many problems with his breathing. Cam's race was extremely good, a great time and no breathing problems, finished 9th!!! :)
I had already run a lap of the course prior to Cam's race and I went off for another 2k slow run 45 minutes prior to my race. Very windy today, but the course is hard under-foot, the wind is in our face going up Mt Cooper.
All of the Western A's start together (7 only, 1 short for 2 teams :( ), move off at a good pace and I want to ensure I stay with a big group to hide from the wind up Mt Cooper the first time, which I did sucessfully. I thought I would run my laps about the 13 min mark, but not so, the first lap was 11:55, too fast???, I hope not.
On my 2nd lap I noticed I was quite close to Gary (my uncle who I have never beaten), I was now concerned that I was going too fast, but I continued on. My third lap up Mt Cooper I made the passing move on Gary and I was in the unknown, but continued on strongly. On the downhill, prior to the road crossing, Simon Field zoomed past me and made me feel very slow, WOW. It wasn't for another 150m or so before a couple others past me. (note: I was lapped by 6 runners).
Once I started the 4th I concentrated on continuing my pace and once to the top of the hill I worked the down hill and tried to start working on guys ahead of me. I was feeling good and tried to move faster, I was slowly gaining on a few, after crossing the road a young Collingwood athlete caught up to me and sat directly behind until the final small hill when you can see the finishing line, he made a move to my outside and I tried to increase my pace, he remained next to me, we started to hit the straight he took off and I responded as fast as I could, I wasn't catching him but I did pass 3 others in the final 50 metres which I never would have if not for this final surge.
I look at my watch, I cannot believe it, I ran 49 minutes & 23 seconds!!! Last year 56:59. Splits: 11:54, 12:25, 12:36 & 12:27 This year is the first time I have consistently run faster last laps.
I am so happy with this time, I can hardly believe it. :) :) :)
Thursday 21 July 2005
Thu 21 Jul, a local run
10.5km today, 49km for the week so far
Another busy day today at work, arrived just after 7am, intended to run at lunch, discovered that I missed my run at 2.30pm when I stopped fo lunch, hmmm.
When I got home I changed and out the door for an easy 10 1/2km in just over 45 minutes. Nice and easy, blew out the cobwebs of a full day. Local roads & paths from home past plaza, fire station, police station, DPI, past the track, over railway line down to Hoppers Club and back home.
Stretched whilst listening to reading from Connor from his grade one readers. Plan for an easy lap of the tan tmw.
Race on Saturday.
Another busy day today at work, arrived just after 7am, intended to run at lunch, discovered that I missed my run at 2.30pm when I stopped fo lunch, hmmm.
When I got home I changed and out the door for an easy 10 1/2km in just over 45 minutes. Nice and easy, blew out the cobwebs of a full day. Local roads & paths from home past plaza, fire station, police station, DPI, past the track, over railway line down to Hoppers Club and back home.
Stretched whilst listening to reading from Connor from his grade one readers. Plan for an easy lap of the tan tmw.
Race on Saturday.
Wednesday 20 July 2005
Wed 20 Jul, went for a walk
0km today, 38km for the week so far
Arrived at work early to today to put final touches on a large conference that I had to organise for 60 people and played catch up with e-mails and stuff.
I was going to go for an easy run at lunch but instead I just enjoyed a relaxing walk in the park for 30 minutes.
Arrived at work early to today to put final touches on a large conference that I had to organise for 60 people and played catch up with e-mails and stuff.
I was going to go for an easy run at lunch but instead I just enjoyed a relaxing walk in the park for 30 minutes.
Tuesday 19 July 2005
Tue 19 Jul, light track session
10km today, 38km for the week so far, 80.0kg
Well things are not great, back is tight, legs feel heavy and actually they feel like I have done a hard hill session. Track session tonight, will not be a big one.
Arrived at the track and went for a run with Dave, just over 16 minutes, a few light stretches and a couple of strides to loosen up. Light session, 5x600m Burkie has set and young Jason as a partner.
Splits & recovery:
2:11 (1:15)
2:08 (1:15)
2:08 (1:17)
2:10 (1:19)
2:04
Two lap cool down and then dressed and jogged home for 17 minutes.
Probably no run tomorrow, unless I can squeeze it in at lunch, organising a big conference in the morning.
Well things are not great, back is tight, legs feel heavy and actually they feel like I have done a hard hill session. Track session tonight, will not be a big one.
Arrived at the track and went for a run with Dave, just over 16 minutes, a few light stretches and a couple of strides to loosen up. Light session, 5x600m Burkie has set and young Jason as a partner.
Splits & recovery:
2:11 (1:15)
2:08 (1:15)
2:08 (1:17)
2:10 (1:19)
2:04
Two lap cool down and then dressed and jogged home for 17 minutes.
Probably no run tomorrow, unless I can squeeze it in at lunch, organising a big conference in the morning.
Monday 18 July 2005
Mon 18 Jul, around the G etc
9km, 28km for the week so far, 80.2kg
Felt fine this morning, still pissed about yesterday, but I'll get over it. I sent an e-mail to Start to Finish just to let them know I wasn't happy with the directions at the HM loop and gave them some positive thoughts for the future running of that particular event. I didn't tell them this, but I cannot see me running another S2F event for awhile, they are over priced and I have had regular problems with their organising & overall conduct of races. The Sri Chinmoy do a much better event.
Today I ran into the city then around the MCG over to Goschs Paddock and around the outer Tan, cruisy pace, rolling the legs over. Very cool this morning, wore my nike tights and white coolmax T, gloves would have handy but they were in the wash.
Busy day today, up & down the stairs heaps, so that was a good workout.
Felt fine this morning, still pissed about yesterday, but I'll get over it. I sent an e-mail to Start to Finish just to let them know I wasn't happy with the directions at the HM loop and gave them some positive thoughts for the future running of that particular event. I didn't tell them this, but I cannot see me running another S2F event for awhile, they are over priced and I have had regular problems with their organising & overall conduct of races. The Sri Chinmoy do a much better event.
Today I ran into the city then around the MCG over to Goschs Paddock and around the outer Tan, cruisy pace, rolling the legs over. Very cool this morning, wore my nike tights and white coolmax T, gloves would have handy but they were in the wash.
Busy day today, up & down the stairs heaps, so that was a good workout.
Sunday 17 July 2005
Sun 17 Jul, Sandy Point 10km Race
19km & same for the week
The Sandy Point 10km Race at Sandringham, road race and a flat one to 'boot', but known to be affected by the winds along the bay... Left home at 6.30am, according to Fox Weather it was 5 degrees and the wind was picking up. Arrived early and checked out the toilet situation, as per normal this is a let down for most fun runs. It is cold & windy and the bay sounds like it is as rough as the Bass Strait. 40 minutes prior to the start of the race, Cam & I check out some trails along the bay, the surf is up, which is not good as the bay shouldn't have surf, oh well it will be tough. We go for an easy 15 minutes and return to the car, change over to flats and do some strides and some stretching. Both of us are planning singlets and shorts, & I am racing with gloves.
Ten minutes prior to the race we make our way over to the start area in racing gear, we go back to the car to get jackets and we will trust the world and leave near the start/finish line (they we ok).
The race starts and I have a nice starting position, off we go, I'm probably in the first 20, once onto the roads I notice the wind, about a km into the race, a Sandy girl catches and passes, I link with her and she has a small pack following her (well done guys, 8 guys using a small frame girl as a wind barrier), I pass the 2km marker, 7.43, too bloody fast, about a km further that was confirmed, I started to feel the effects of the start and I dropped off the small pack, I was by myself and BANG the wind got me, 16:20 at the 4k mark and the race was gone. I struggled along and improved slightly but not much.
At the 9k area the HM runners were being directed to do an extra loop before returning back up the road, well no-one told me and here I am including an extra bit to my race, SHIT, a fellow 10k runner who was very shitty made me aware of it and I turned and only lost 15-20 seconds, back onto the road and finished the race without really increasing my pace too much.
41:49, not happy, even though this time is my second or third fastest, the whole race was a waste of time and effort. My mistake was the start and the first 2 kms, I did not remain calm and got carried away, I should know better.
2k Splits: 7:43 8:37 8:34 8:28 8:25
Cam too ran too fast for the first 4k and blew up in the final 3ks, he too did the extra loop, but the difference for him was that he did the entire loop and was passed by many who did not do this loop, but chatting with a few others I know of at least more than 20 runners who ran a part of or the entire loop in the 10k race!!!
I will be letting the organisers know that this occurred and they need to relook at this part of the race! The highlight of the morning was the 40 minute run along the Bay Trail after the race!
Now to prepare myself for the 12km AV race at Bundoora on Saturday.
The Sandy Point 10km Race at Sandringham, road race and a flat one to 'boot', but known to be affected by the winds along the bay... Left home at 6.30am, according to Fox Weather it was 5 degrees and the wind was picking up. Arrived early and checked out the toilet situation, as per normal this is a let down for most fun runs. It is cold & windy and the bay sounds like it is as rough as the Bass Strait. 40 minutes prior to the start of the race, Cam & I check out some trails along the bay, the surf is up, which is not good as the bay shouldn't have surf, oh well it will be tough. We go for an easy 15 minutes and return to the car, change over to flats and do some strides and some stretching. Both of us are planning singlets and shorts, & I am racing with gloves.
Ten minutes prior to the race we make our way over to the start area in racing gear, we go back to the car to get jackets and we will trust the world and leave near the start/finish line (they we ok).
The race starts and I have a nice starting position, off we go, I'm probably in the first 20, once onto the roads I notice the wind, about a km into the race, a Sandy girl catches and passes, I link with her and she has a small pack following her (well done guys, 8 guys using a small frame girl as a wind barrier), I pass the 2km marker, 7.43, too bloody fast, about a km further that was confirmed, I started to feel the effects of the start and I dropped off the small pack, I was by myself and BANG the wind got me, 16:20 at the 4k mark and the race was gone. I struggled along and improved slightly but not much.
At the 9k area the HM runners were being directed to do an extra loop before returning back up the road, well no-one told me and here I am including an extra bit to my race, SHIT, a fellow 10k runner who was very shitty made me aware of it and I turned and only lost 15-20 seconds, back onto the road and finished the race without really increasing my pace too much.
41:49, not happy, even though this time is my second or third fastest, the whole race was a waste of time and effort. My mistake was the start and the first 2 kms, I did not remain calm and got carried away, I should know better.
2k Splits: 7:43 8:37 8:34 8:28 8:25
Cam too ran too fast for the first 4k and blew up in the final 3ks, he too did the extra loop, but the difference for him was that he did the entire loop and was passed by many who did not do this loop, but chatting with a few others I know of at least more than 20 runners who ran a part of or the entire loop in the 10k race!!!
I will be letting the organisers know that this occurred and they need to relook at this part of the race! The highlight of the morning was the 40 minute run along the Bay Trail after the race!
Now to prepare myself for the 12km AV race at Bundoora on Saturday.
Saturday 16 July 2005
Sat 16 Jul, the day before the 10km Race
49km for the week, 80.2kg
Didn't run yesterday or this morning, excluding a little bit of a jog taking the U6-8 soccer kids for a warm up. The weather was ok this morning but this arvo has set in badly, strong winds, wet & cold, forecast for tmw is 6-12 degrees, wet & cold with strong winds :-(
As you can see the weather is here to stay and has been affecting the majority of the State.
My predictions for the race, depending on the wind, not worried about the rain or cold, I am hoping to run between 39:59 & 40:30, there are 465 starters for the race plus any others on the day. I'm fresher with a few days off but I will have to wait & see.
I'll let the blogging world know tmw.
Didn't run yesterday or this morning, excluding a little bit of a jog taking the U6-8 soccer kids for a warm up. The weather was ok this morning but this arvo has set in badly, strong winds, wet & cold, forecast for tmw is 6-12 degrees, wet & cold with strong winds :-(
As you can see the weather is here to stay and has been affecting the majority of the State.
My predictions for the race, depending on the wind, not worried about the rain or cold, I am hoping to run between 39:59 & 40:30, there are 465 starters for the race plus any others on the day. I'm fresher with a few days off but I will have to wait & see.
I'll let the blogging world know tmw.
Thursday 14 July 2005
WOW 14 a day!
(s20StuMac)
-- Site Summary ---
Visits
Total ........................ 1,921
Average per Day ................. 14
Average Visit Length .......... 2:00
This Week ....................... 99
-- Site Summary ---
Visits
Total ........................ 1,921
Average per Day ................. 14
Average Visit Length .......... 2:00
This Week ....................... 99
Thu 14 Jul, The Tan
49km for the week, 80.2kg
Didn't run yesterday, varying reasons, but....
Today I ran at lunch, I ran 2k easy and got myself to the Pillars of Wisdom for a fast lap of the Tan, well I was hoping, whilst I set a PB (previous time from Nov 2003) it was very soft, the legs felt like lead weights and I was breathing like a steam train.
Time: 15m 40s
Splits: 3.47, 4.19, 4.13 & 3.20
Not very happy at all & I suspect that the hope of 39:59 - 40:20 for Sunday is probably not a realistic time for right now. :-(
Didn't run yesterday, varying reasons, but....
Today I ran at lunch, I ran 2k easy and got myself to the Pillars of Wisdom for a fast lap of the Tan, well I was hoping, whilst I set a PB (previous time from Nov 2003) it was very soft, the legs felt like lead weights and I was breathing like a steam train.
Time: 15m 40s
Splits: 3.47, 4.19, 4.13 & 3.20
Not very happy at all & I suspect that the hope of 39:59 - 40:20 for Sunday is probably not a realistic time for right now. :-(
Wednesday 13 July 2005
Tue 12 Jul, track session
42km for the week, so far 79.9kg
Today I don't feel any affects of the weekend run now which is good, I assume that my track session in the evening will probably not be one of the best, but it should be solid. My lower back is still causing some grief when bending down or after sitting for a long period at the desk, but no problems when walking or running. I still have the sniffles & a tickly throat but nothing serious, probably still remaining from last week.
Today Julie stayed home to spend the day with her visiting mum, priot to returning to Sydney on Wed morning, they had hoped to go to the movies and do coffee etc but there was a bomb scare at the Werribee Plaza and it was closed down from 9.30 to after 1pm.
I arrived at the track after dropping Declan at home after child care/kinder and picked up Cam. I ran 3 laps of the complex with Adrian (CR) and then did some drills & stride thru's, some stretching and then the light rain came in. So as a result I moved my gear off the track under cover and returned to run in the rain, 6x800, aim 2:55 with no more than 90 sec break which should be jogged.
Splits (recovery):
2.54 (1.16)
2.56 (1.22)
2.58 (1.39)
3.02 (1.50)
3.02 (1.42)
2.59 (5 laps of c/d)
As can be seen the recovery breaks ended more than they should have been & I included walking, after the third rep it was all an effort, but I got thru, a little down but still alot better than months ago.
Today I don't feel any affects of the weekend run now which is good, I assume that my track session in the evening will probably not be one of the best, but it should be solid. My lower back is still causing some grief when bending down or after sitting for a long period at the desk, but no problems when walking or running. I still have the sniffles & a tickly throat but nothing serious, probably still remaining from last week.
Today Julie stayed home to spend the day with her visiting mum, priot to returning to Sydney on Wed morning, they had hoped to go to the movies and do coffee etc but there was a bomb scare at the Werribee Plaza and it was closed down from 9.30 to after 1pm.
I arrived at the track after dropping Declan at home after child care/kinder and picked up Cam. I ran 3 laps of the complex with Adrian (CR) and then did some drills & stride thru's, some stretching and then the light rain came in. So as a result I moved my gear off the track under cover and returned to run in the rain, 6x800, aim 2:55 with no more than 90 sec break which should be jogged.
Splits (recovery):
2.54 (1.16)
2.56 (1.22)
2.58 (1.39)
3.02 (1.50)
3.02 (1.42)
2.59 (5 laps of c/d)
As can be seen the recovery breaks ended more than they should have been & I included walking, after the third rep it was all an effort, but I got thru, a little down but still alot better than months ago.
Monday 11 July 2005
Mon 11 Jul, in & around the parks
31km for the week, so far 79.9kg
Woke up at 5.20am this morning to get into the city for my run and ready for a morning conference. My lower back is heaps tighter and more noticeable, hard to put my socls and shoes on and I notice it more in the car when driving, but walking & running is ok 100%??? I did do 20 minutes of back stretching when watching "50 First Dates" last night, but with little improvemnt.
This morning I wore all black, black nike dri fit T & my adidas tights & shorts, probably could have done without the tights, but it was ok. I ran around the Tan for the first 10 min (using the 250m markers, I was travelling 4.45 pace), then I went into the gardens and jogged in there for a bit, back onto the Tan and did a quick 500m to check my pace (1:59, the exact pace for my 10k). Move over to Fawkner Park and did a lap and then returned to the Tan. I did another 500m at pace (1:58 :-) perfect), cruised until just past Govt Dve and did another a 1k at pace (3:55 very happy). A nice little confidence builder, after a hard day yesterday and having already run a few k's I was happy I could get right onto my 4 min per k pace.
Effects from yesterday can be felt a little when walking up and down the stairs at work, but my policy of walking the stairs on Mon-Thu will remain.
Woke up at 5.20am this morning to get into the city for my run and ready for a morning conference. My lower back is heaps tighter and more noticeable, hard to put my socls and shoes on and I notice it more in the car when driving, but walking & running is ok 100%??? I did do 20 minutes of back stretching when watching "50 First Dates" last night, but with little improvemnt.
This morning I wore all black, black nike dri fit T & my adidas tights & shorts, probably could have done without the tights, but it was ok. I ran around the Tan for the first 10 min (using the 250m markers, I was travelling 4.45 pace), then I went into the gardens and jogged in there for a bit, back onto the Tan and did a quick 500m to check my pace (1:59, the exact pace for my 10k). Move over to Fawkner Park and did a lap and then returned to the Tan. I did another 500m at pace (1:58 :-) perfect), cruised until just past Govt Dve and did another a 1k at pace (3:55 very happy). A nice little confidence builder, after a hard day yesterday and having already run a few k's I was happy I could get right onto my 4 min per k pace.
Effects from yesterday can be felt a little when walking up and down the stairs at work, but my policy of walking the stairs on Mon-Thu will remain.
Sun 10 Jul, Ferny Creek run
19km for the week, so far 79.9kg
A small celebration for Cam last night, the last of Cam's mates left my place just before 1am, most were going to work or running in the morning in the local area. I decided to drive to Ferny Creek and meet up with Old Miler's squad at 8am, hmmm nice drive. Took just over 60 minutes as I turned too early when on the Tourist Rd and went touring the Ferny Creek, but made it in time to rush to the toilet and do some quick strethces.
Lots of Sandy, Malvern Runners & some MMM, but had the oportunity to meet again Eat Em, but for the first time, Pepster, Journeyman & Tiger Boy. Old Miler was slightly late due to the "Volvo" getting a puncture....so JM took us for an easy 8 min warm up thru some lovely lane ways that you would never seen in the west.
Returned to the main car park and caught up with Old Miler & KSC and the remainder of the group and we made off into the trails, for the first 15 minutes or so, everyone stayed together which was great, to be running with guys & gals who are capable of much faster was a pleasure.
Got to run some soft trails, with a bit of mud, and some nice hills which required a fair bit of effort, so overall a great session and a nice way to run 100 or so minutes.
My lower back is a little sore, ok when walking & running, but I do notice it when sitting and trying to bend down and stuff.
A small celebration for Cam last night, the last of Cam's mates left my place just before 1am, most were going to work or running in the morning in the local area. I decided to drive to Ferny Creek and meet up with Old Miler's squad at 8am, hmmm nice drive. Took just over 60 minutes as I turned too early when on the Tourist Rd and went touring the Ferny Creek, but made it in time to rush to the toilet and do some quick strethces.
Lots of Sandy, Malvern Runners & some MMM, but had the oportunity to meet again Eat Em, but for the first time, Pepster, Journeyman & Tiger Boy. Old Miler was slightly late due to the "Volvo" getting a puncture....so JM took us for an easy 8 min warm up thru some lovely lane ways that you would never seen in the west.
Returned to the main car park and caught up with Old Miler & KSC and the remainder of the group and we made off into the trails, for the first 15 minutes or so, everyone stayed together which was great, to be running with guys & gals who are capable of much faster was a pleasure.
Got to run some soft trails, with a bit of mud, and some nice hills which required a fair bit of effort, so overall a great session and a nice way to run 100 or so minutes.
My lower back is a little sore, ok when walking & running, but I do notice it when sitting and trying to bend down and stuff.
Saturday 9 July 2005
Sat 9 Jul, the race
61km for the week
Well it rained the entire day, and the wind picked up during the race adn got steadily harder throughout the latter legs. I ran second today, unsure where we finished, but I think the Div 7 team finished 5th ish.
A PB, but not surprised, I am fitter than last year, 24 min 50 sec (splits 12:19 & 12:31), fairly even, I'm sure I could have gone a bit faster.
Very cold and my lower back have stiffened up. The highlight of the day was meeting Shaun Creighton after all was finished. Shaun e-mailed me a few times over previous months, via CR, he has offered to act as a mentor for Cam over the Steeples and to help Cam's coach with any pointers that he may be interested in, for those who unaware, Shaun is the Australian Recorder holder for the 3k Steeple, 8:20ish in 1992 and he is also the AR for the 10000m, 27:31ish, competed in Olympics etc...
Club wise, we had a good day, 1st in Div 5 men, Div 3 women also won and the U20 men came second, I'm unsure about our 2nd women's team or the U16s.
More to follow about the results
Well it rained the entire day, and the wind picked up during the race adn got steadily harder throughout the latter legs. I ran second today, unsure where we finished, but I think the Div 7 team finished 5th ish.
A PB, but not surprised, I am fitter than last year, 24 min 50 sec (splits 12:19 & 12:31), fairly even, I'm sure I could have gone a bit faster.
Very cold and my lower back have stiffened up. The highlight of the day was meeting Shaun Creighton after all was finished. Shaun e-mailed me a few times over previous months, via CR, he has offered to act as a mentor for Cam over the Steeples and to help Cam's coach with any pointers that he may be interested in, for those who unaware, Shaun is the Australian Recorder holder for the 3k Steeple, 8:20ish in 1992 and he is also the AR for the 10000m, 27:31ish, competed in Olympics etc...
Club wise, we had a good day, 1st in Div 5 men, Div 3 women also won and the U20 men came second, I'm unsure about our 2nd women's team or the U16s.
More to follow about the results
Sat 9 Jul, race morning
49km for the week 80.1kg
I didn't run yesterday, normally for races of 10km or less I go for an easy run the day before, about 30 minutes, but yesterday I awoke with an obvious 'cold' onset. So I decided to take it easy, start taking some "Ease a Cold" herbal remedies and increase my citrus and water intake.
Its now Saturday morning and I have just checked some blogs for inspiration for my race day, still reading some GC blogs and I re-read MPHaz's blog as I found that very inspiring and I hope I can use that for bigger & further things... Today the family have made their way to Phillip Island with wife's mother (visiting from Sydney), so I am alone for the weekend, party..... :-)
Today I am racing a 4 person team relay of legs of 6.2km at Sandown racecourse, historically a windy course, last year I ran 26:15 and I hope I smash this by a few minutes, the Club is looking the strongest ever with 6 teams competing and a strong Div 7 team with me as No. 3, so here's hoping for a good one!
I didn't run yesterday, normally for races of 10km or less I go for an easy run the day before, about 30 minutes, but yesterday I awoke with an obvious 'cold' onset. So I decided to take it easy, start taking some "Ease a Cold" herbal remedies and increase my citrus and water intake.
Its now Saturday morning and I have just checked some blogs for inspiration for my race day, still reading some GC blogs and I re-read MPHaz's blog as I found that very inspiring and I hope I can use that for bigger & further things... Today the family have made their way to Phillip Island with wife's mother (visiting from Sydney), so I am alone for the weekend, party..... :-)
Today I am racing a 4 person team relay of legs of 6.2km at Sandown racecourse, historically a windy course, last year I ran 26:15 and I hope I smash this by a few minutes, the Club is looking the strongest ever with 6 teams competing and a strong Div 7 team with me as No. 3, so here's hoping for a good one!
Friday 8 July 2005
Thu 7 Jul, Cam turned 18 today
49km for the week
Today I decided to run at lunchtime, this would allow me to drop some Club Registrations forms off at Olympic Park and then do some short sharp work on the Tan, wearing a singlet in the 'warmth' of the day, how sad, thinking that 13-14 degrees is warm....
Left the office just after 12pm and cruised over to Olympic Park and dropped into the AV office. Then I ran along the river upto Anderson St, crossed the bridge and made my way back to the pillars of wisdom, where I did some hamstring, calf, quad & ITB work. Fartlek style work today, hard for 250m cruise 250m & then hard for 250m, then I briskly walked up to the cnr of Anderson and then turned jogged slowly back to the marker and did the same back. On return to the pillars I decided I would do some hill repeats to various points. Six repeats all between 25-28sec, short & sweet, jogging down each time. During this time I saw Old Miler & KSC with a group chatting prior to taking off for their lunchtime session. I then jogged back to the Barracks and back to work.
Happy 18th Cam. I picked Cameron up from training tonight and brought him back to my place for dinner and then I was took him back to where he was meeting his mother. I gave him a piece of paper for his birthday, before opening, his comments were, "gees dad you're getting cheaper each year (no card, no paper & what appeared to be no present)". Opening he found a CarSales.com advertisement for a used car upto the value of $2500, he was VERY happy & of course I am very happy that I am in a financial position to be able to do this for him.
Today I decided to run at lunchtime, this would allow me to drop some Club Registrations forms off at Olympic Park and then do some short sharp work on the Tan, wearing a singlet in the 'warmth' of the day, how sad, thinking that 13-14 degrees is warm....
Left the office just after 12pm and cruised over to Olympic Park and dropped into the AV office. Then I ran along the river upto Anderson St, crossed the bridge and made my way back to the pillars of wisdom, where I did some hamstring, calf, quad & ITB work. Fartlek style work today, hard for 250m cruise 250m & then hard for 250m, then I briskly walked up to the cnr of Anderson and then turned jogged slowly back to the marker and did the same back. On return to the pillars I decided I would do some hill repeats to various points. Six repeats all between 25-28sec, short & sweet, jogging down each time. During this time I saw Old Miler & KSC with a group chatting prior to taking off for their lunchtime session. I then jogged back to the Barracks and back to work.
Happy 18th Cam. I picked Cameron up from training tonight and brought him back to my place for dinner and then I was took him back to where he was meeting his mother. I gave him a piece of paper for his birthday, before opening, his comments were, "gees dad you're getting cheaper each year (no card, no paper & what appeared to be no present)". Opening he found a CarSales.com advertisement for a used car upto the value of $2500, he was VERY happy & of course I am very happy that I am in a financial position to be able to do this for him.
Wednesday 6 July 2005
Wed 6 Jul, Yarra River run
39km for the week
Felt ok this morning, can feel some spots in the hip area, but nothing I'm concerned with, I just think a few body parts were pushed around in last nights session.
The first 40 minutes of my run along the Yarra, felt great but then I started to tire fairly quickly so I dramatically reduced the pace and didn't worry about trying to finish off harder.
Sandown Relays this weekend, I will be in the Div 7 team, 4x6.2km. Western A's will have the strongest team in Div 7 for the four years I have been involved, so very much looking forward to it. The Club are looking good this weekend with six teams, 2 open men, 2 open women, 1 U20 men & 1 U16 women - WOW.
Felt ok this morning, can feel some spots in the hip area, but nothing I'm concerned with, I just think a few body parts were pushed around in last nights session.
The first 40 minutes of my run along the Yarra, felt great but then I started to tire fairly quickly so I dramatically reduced the pace and didn't worry about trying to finish off harder.
Sandown Relays this weekend, I will be in the Div 7 team, 4x6.2km. Western A's will have the strongest team in Div 7 for the four years I have been involved, so very much looking forward to it. The Club are looking good this weekend with six teams, 2 open men, 2 open women, 1 U20 men & 1 U16 women - WOW.
Tue 5 Jul, some 600s
25km for the week
Arrived first at the track, threw my bag over the locked gate and took off for a 20 min easy warm up on the back roads between Hoppers & Pt Cook. Arrived back at the track, already just after 5pm and you can feel the evening dew starting to set, I put on my vest jacket and do some drills, heel to bum, high leg lifts, side steps etc, then 5x70 stride throughs at pace. Followed by some good hamstring stretching & some calf stuff.
Whilst I am doing my drills & stride thru's I noticed that Adrian (CR) was doing a few laps of the complex, so this meant I may have someone to follow on the track, depending on his program.
I suggested earlier on the phone, Burkie has suggested 8x600m with a short break, diagonal cross over jogging. A little faster than normal was planned was aiming at 85sec per 400m (hmmmm). Adrian tells me that he wants to do his 600s in 2 min so he will start on my outside and join in, which is great, I enjoy the company, even if I'm following.
Splits & (recovery)
2:07 (55s)
2:08 (57s)
2:08 (1:00)
2:05 (1:20, deliberately longer)
2:05 (1:04)
2:07 (1:05)
2:08 (1:05)
2:04 (walked 200m).
One of the juniors (13yr boy) joined in on my 4th and finished my session with me, always nice to be reminded that a 13 year old can easily do... I finished off with 5 laps to cool down.
Arrived first at the track, threw my bag over the locked gate and took off for a 20 min easy warm up on the back roads between Hoppers & Pt Cook. Arrived back at the track, already just after 5pm and you can feel the evening dew starting to set, I put on my vest jacket and do some drills, heel to bum, high leg lifts, side steps etc, then 5x70 stride throughs at pace. Followed by some good hamstring stretching & some calf stuff.
Whilst I am doing my drills & stride thru's I noticed that Adrian (CR) was doing a few laps of the complex, so this meant I may have someone to follow on the track, depending on his program.
I suggested earlier on the phone, Burkie has suggested 8x600m with a short break, diagonal cross over jogging. A little faster than normal was planned was aiming at 85sec per 400m (hmmmm). Adrian tells me that he wants to do his 600s in 2 min so he will start on my outside and join in, which is great, I enjoy the company, even if I'm following.
Splits & (recovery)
2:07 (55s)
2:08 (57s)
2:08 (1:00)
2:05 (1:20, deliberately longer)
2:05 (1:04)
2:07 (1:05)
2:08 (1:05)
2:04 (walked 200m).
One of the juniors (13yr boy) joined in on my 4th and finished my session with me, always nice to be reminded that a 13 year old can easily do... I finished off with 5 laps to cool down.
Monday 4 July 2005
Mon 4 Jul, missed my long run :-(
79.9kg 14km for the week
I didn't get out for a run yesterday, I was contemplating doing a track session instead of my long run, the boys could have mucked around in the jumping pits or the steeple chase water jump, but I decided to have a cooked breaky with the boys and go for a swim. The family must come first, sometimes.... :-)
Monday morning, arrived at the Barracks just after 7.10pm, not sure of the temperature but it was more comfortable than it had been for awhile, coolmax T & shorts today. I made my way down towards Albert Park, 2 laps, the first was a cruisy 21:50 and the second was 20:33. On my second lap I sat on 4:30 pace for the first 2km and then pushed up to 4:20, 4:15 and flat out for the last 700 or so, a nice way to finish off and then I jogged slowly back to the barracks, 8:30.
Felt strong, but that probably had something to do with an easy week and weekend. Will remain a mid pace week, with the 6.2k relays on Saturday.
I didn't get out for a run yesterday, I was contemplating doing a track session instead of my long run, the boys could have mucked around in the jumping pits or the steeple chase water jump, but I decided to have a cooked breaky with the boys and go for a swim. The family must come first, sometimes.... :-)
Monday morning, arrived at the Barracks just after 7.10pm, not sure of the temperature but it was more comfortable than it had been for awhile, coolmax T & shorts today. I made my way down towards Albert Park, 2 laps, the first was a cruisy 21:50 and the second was 20:33. On my second lap I sat on 4:30 pace for the first 2km and then pushed up to 4:20, 4:15 and flat out for the last 700 or so, a nice way to finish off and then I jogged slowly back to the barracks, 8:30.
Felt strong, but that probably had something to do with an easy week and weekend. Will remain a mid pace week, with the 6.2k relays on Saturday.
Sat 02 Jul, Brisbane Ranges
79.8kg 56km for the week
This weekend I am a single parent and so running will be difficult, but not impossible. A large group of Western A's are meeting at 2pm at Boar Gully in the Brisbane Ranges (near Bacchus Marsh), followed by a BBQ.
Arrived at 1.40pm, Cam looked after the boys for 25 minutes whilst I went for a warm up and then pushed for the last 15 minutes, I returned to the camping area and stretched. Then when every one went for their 60-90 minute runs I went and set boys up on a hill with their toys, drinks and snacks. I started at the bottom of the hill and then moved up the 250-300m hill at my 5k ish pace and did continual repeats x 30, a nice work out without being a killer.
Boys had a hoot, saw a koala & a few kangaroos and enjoyed having dinner in the middle of the bush over an open fire.
This weekend I am a single parent and so running will be difficult, but not impossible. A large group of Western A's are meeting at 2pm at Boar Gully in the Brisbane Ranges (near Bacchus Marsh), followed by a BBQ.
Arrived at 1.40pm, Cam looked after the boys for 25 minutes whilst I went for a warm up and then pushed for the last 15 minutes, I returned to the camping area and stretched. Then when every one went for their 60-90 minute runs I went and set boys up on a hill with their toys, drinks and snacks. I started at the bottom of the hill and then moved up the 250-300m hill at my 5k ish pace and did continual repeats x 30, a nice work out without being a killer.
Boys had a hoot, saw a koala & a few kangaroos and enjoyed having dinner in the middle of the bush over an open fire.
Friday 1 July 2005
Fri 1 Jul, the start of a new month
Site Meter for the past week:
Visits
Total ........................ 1,710
Average per Day ................. 13
Average Visit Length .......... 1:12
This Week ....................... 93
Page Views
Total ........................ 2,705
Average per Day ................. 22
Average per Visit .............. 1.7
This Week ...................... 157
I thought whilst enjoying the simplicity of blogger image I would include a picy of Cameron (17) going on to a second place in a open age 5km race at Sri Chinmoy @ Burnley in March 2005.
Some thoughts & stats for the month of June 2005.
TOTAL KM JUN (MAY): 285km (306km)
YEARLY TOTAL: 1665km (1380km)
EXCUSES: Should have easily broken 300k this month but lost days when tired last week and lost 25-30km with bug over last 2 days. 8 days off, the most off in a month this year! Weight at the end of the month =80kgs
PROBLEMS: Tummy bug, no leg problems at all.
RACES: 15km Road Race @ Albert Park = 1h 2m 36s (PB 5m 11s)
UPCOMING RACES: 6.2km Road Relay @ Sandown & 12km Vic X-C Champs @ Bundoora 23 Jul, possibly 10km @ Sandringham 17 Jul.
GOALS: Get back into another month around the 300+ kms & of course working towards 40 minutes for 10km. Hopefully run my 2000th km for the year this month, but with 3 races this month I may struggle to build up the kms, I will need to be conscience of this!
Visits
Total ........................ 1,710
Average per Day ................. 13
Average Visit Length .......... 1:12
This Week ....................... 93
Page Views
Total ........................ 2,705
Average per Day ................. 22
Average per Visit .............. 1.7
This Week ...................... 157
I thought whilst enjoying the simplicity of blogger image I would include a picy of Cameron (17) going on to a second place in a open age 5km race at Sri Chinmoy @ Burnley in March 2005.
Some thoughts & stats for the month of June 2005.
TOTAL KM JUN (MAY): 285km (306km)
YEARLY TOTAL: 1665km (1380km)
EXCUSES: Should have easily broken 300k this month but lost days when tired last week and lost 25-30km with bug over last 2 days. 8 days off, the most off in a month this year! Weight at the end of the month =80kgs
PROBLEMS: Tummy bug, no leg problems at all.
RACES: 15km Road Race @ Albert Park = 1h 2m 36s (PB 5m 11s)
UPCOMING RACES: 6.2km Road Relay @ Sandown & 12km Vic X-C Champs @ Bundoora 23 Jul, possibly 10km @ Sandringham 17 Jul.
GOALS: Get back into another month around the 300+ kms & of course working towards 40 minutes for 10km. Hopefully run my 2000th km for the year this month, but with 3 races this month I may struggle to build up the kms, I will need to be conscience of this!
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