7km today & 19km for week, 80.1kg
Left work after a day of meetings & a training course in the arvo, walked outside and it started raining, so I headed for the gym to jump on a treadmill, it was cooling down & very windy and I was in a singlet so it seemed like a good idea.
Arrived in the gym to discover the treadmills were full and the skiing thing was out of action, so onto a bike & wait. 12 minutes on the bike @ 30kph before a treadmill became available. I started at 4.40 pace for the first km and then moved up to 4.30 for 2k, then I moved it upto 4.15 for 1k then 4.00 upto the 5.5km mark and then I pushed it up to 3.50 pace for 500m, all of this was at 1% incline, after the 6k i slowed down to 5 min pace for 1km. Always a good sweat in the gym, hopped off, cleaned the machine and moved over to the free weights for some back, chest, arms & some lunges for good measure.
Stats for the month: for various reasons I had my lowest monthly kms for the year, 210km, which is dramatically down, this is only the second time below 250k. Two races in the month, Coliban Relay (5k) & Frankston 16k XC, both were PBs so everything is going well. Rolled my ankle and I have had some tightening in the hamstrings but nothing eventuated from that :-) All seems to be going well, HM this Sunday, then probably a month of speed work and then 2 hard months fully preparing for Zatopek, may consider dropping a few things from the diet to see if I can shred a kg or 2 for this.
2165km for 2005
Wednesday 31 August 2005
Tuesday 30 August 2005
Tue 30 Aug, track session
12km for day & week, 80.2kg
According to Weatherzone the wind just before training was 32kt with gusts up 45kt, I'm not sure if that is big, but it was extremely hard to run in. Meet up with 2 guys from the Club for our warm up at 4.45pm, we went out onto the road for 16 minutes, some with a BIG tail wind, then across our right shoulder & then into our face on the return, luckily it was cruising & chatting pace.
On return to the track I did a few basic stretches & then a bunch of run throughs with the wind and a couple of leg drills on the return, then a few extra quad & hammie stretches. Checked what the session was going to be, I knew it was to be either 300s or 200s, dodging the head wind and prep for the HM on Sunday. Continuous 200s for 25 minutes, 200m at 40-42 pace and then a jog diagonally across and then go again, no walking and no stopping. Four of us ran the session tonight, which always make the job easier.
Splits were very consistent, all between 39 & 40, with one 41 & 38. After 19 repeats we agreed a 400 to finish would be a nice bit of a test, which was interesting to see, I managed 38 & 41 into the wind, not bad at all I thought.
Did 2 lap slow cool down with the guys and then I put on my LS top & red flashing light and jogged home, just over 3kms, very windy but a nice way to finish off the session.
Half marathon on Sunday, if the weather is ok, I will be aiming for sub 90, last year I ran over 95 so this will be a big improvement, my current PB is 95:50 which unless I fall over I will beat, but I really want the sub 90.
According to Weatherzone the wind just before training was 32kt with gusts up 45kt, I'm not sure if that is big, but it was extremely hard to run in. Meet up with 2 guys from the Club for our warm up at 4.45pm, we went out onto the road for 16 minutes, some with a BIG tail wind, then across our right shoulder & then into our face on the return, luckily it was cruising & chatting pace.
On return to the track I did a few basic stretches & then a bunch of run throughs with the wind and a couple of leg drills on the return, then a few extra quad & hammie stretches. Checked what the session was going to be, I knew it was to be either 300s or 200s, dodging the head wind and prep for the HM on Sunday. Continuous 200s for 25 minutes, 200m at 40-42 pace and then a jog diagonally across and then go again, no walking and no stopping. Four of us ran the session tonight, which always make the job easier.
Splits were very consistent, all between 39 & 40, with one 41 & 38. After 19 repeats we agreed a 400 to finish would be a nice bit of a test, which was interesting to see, I managed 38 & 41 into the wind, not bad at all I thought.
Did 2 lap slow cool down with the guys and then I put on my LS top & red flashing light and jogged home, just over 3kms, very windy but a nice way to finish off the session.
Half marathon on Sunday, if the weather is ok, I will be aiming for sub 90, last year I ran over 95 so this will be a big improvement, my current PB is 95:50 which unless I fall over I will beat, but I really want the sub 90.
Monday 29 August 2005
25-28 Aug, my trip to SA for the National X-C
0km during these 4 days but lots of walking
Well the walking will not make up for the lack of running, but I did walk a lot of kms, with a lack of knowledge of public transport and lots of time on my side I walked from my hotel to friends a few times, walking back & forth from Vic Park Racecourse all added up.
No running as I couldn't be bothered at times, I was hung over other times and to tired other times and the remainder of the time was spent watching others run!!!
Well as expected the best race was the U20 men, tight and hard racing, whilst other races may have had better athletes the U20s know how to race and not just run a time trial. Both the Open races were my next favorites, and its a pity many of the underage kids didn't remain to look & learn.
All up a great few days away, too much to drink, lots of restaurant food, but I'll get over it!
Well the walking will not make up for the lack of running, but I did walk a lot of kms, with a lack of knowledge of public transport and lots of time on my side I walked from my hotel to friends a few times, walking back & forth from Vic Park Racecourse all added up.
No running as I couldn't be bothered at times, I was hung over other times and to tired other times and the remainder of the time was spent watching others run!!!
Well as expected the best race was the U20 men, tight and hard racing, whilst other races may have had better athletes the U20s know how to race and not just run a time trial. Both the Open races were my next favorites, and its a pity many of the underage kids didn't remain to look & learn.
All up a great few days away, too much to drink, lots of restaurant food, but I'll get over it!
Wed 24 Aug, afternoon jog along the Yarra
13km today so far, 35km for the week, 80kg
Finished up early to go for a run before going home, an easy to mid pace run, felt good, but didn't push it hard during the entire run, just remained one paced. Paths are very quiet during the day (3pm).
Leave for Adelaide early tommorow morning, will take my gear and hope to get one or two runs in, but will wait & see, there may be too much partying happening.
Finished up early to go for a run before going home, an easy to mid pace run, felt good, but didn't push it hard during the entire run, just remained one paced. Paths are very quiet during the day (3pm).
Leave for Adelaide early tommorow morning, will take my gear and hope to get one or two runs in, but will wait & see, there may be too much partying happening.
Tuesday 23 August 2005
Tue 23 Aug, morning & evening sessions
13km today so far, 22km for the week, 80kg
Up & out the door at 5.10am (OMG) for an easy 5k, I have been enjoying the occassional double up day and an easy 4-5k hasn't proved to be a problem. The time well thats not too bad, but I would prefer to be able to do it later, but I have other commitments. Started raining about 2k into the morning trot & was a little cool, wore beanie, LS dri fit & tights.
Evening session
An ordinary session, just never got into it. Did 6 laps to warm up anti-clockwise and then a few strides. Plan 6-8x1000 (90 sec per 400) with 90ish sec to recover (floating).
Splits (recovery)
3:40 (1:31)
3:49 (1.34)
3:48 (1.33)
1:31 for 400 & withdrew
Just never felt comfortable, tired ???, just didn't feel right from the first one and without a partner I took the easy option. Finished off with 5 lap cool down and went home.
Up & out the door at 5.10am (OMG) for an easy 5k, I have been enjoying the occassional double up day and an easy 4-5k hasn't proved to be a problem. The time well thats not too bad, but I would prefer to be able to do it later, but I have other commitments. Started raining about 2k into the morning trot & was a little cool, wore beanie, LS dri fit & tights.
Evening session
An ordinary session, just never got into it. Did 6 laps to warm up anti-clockwise and then a few strides. Plan 6-8x1000 (90 sec per 400) with 90ish sec to recover (floating).
Splits (recovery)
3:40 (1:31)
3:49 (1.34)
3:48 (1.33)
1:31 for 400 & withdrew
Just never felt comfortable, tired ???, just didn't feel right from the first one and without a partner I took the easy option. Finished off with 5 lap cool down and went home.
Mon 22 Aug, a couple of Tan + laps
9km today, 9km for the week, 80.1kg
No run on Sunday, got to bed as the sun was coming up...
Monday lunchtime was the time for my first run of the week and the Tan was the location, but some detours were required due to the council's 'hacking' of the elm trees and closing some of the paths.
2 laps of the Tan with the + being Domain Rd onto St Kilda Rd and then back onton the Tan at Government Drive. Easy pace run, a little cool but still wore my CR singlet, first time in a while I have worn the singlet and not received a "hi CoolRunner", oh well.
Western A' Committee meeting tonight to put the final touches to the 10th Anniversary Dinner.
No run on Sunday, got to bed as the sun was coming up...
Monday lunchtime was the time for my first run of the week and the Tan was the location, but some detours were required due to the council's 'hacking' of the elm trees and closing some of the paths.
2 laps of the Tan with the + being Domain Rd onto St Kilda Rd and then back onton the Tan at Government Drive. Easy pace run, a little cool but still wore my CR singlet, first time in a while I have worn the singlet and not received a "hi CoolRunner", oh well.
Western A' Committee meeting tonight to put the final touches to the 10th Anniversary Dinner.
Monday 22 August 2005
Sat 20 Aug, Coliban relays
11km today, 65km for the week
What a day, the weather was nice to us, probably 15-16 degress, a bit of sun, little to no wind and thankfully the reported rain stayed away. All Western A athletes (15, 3 teams) arrived nice and early and we had no problems prior to the race. AV supply buses to get athletes to their legs, which we use, and this went off without any problems. This year we had 3 teams, for the first time ever more women athletes than men, 1 men (Div 5) & 2 women (both Div 3).
The race started with Div 2 leaving first at 1.00pm (Div 1 & 2 run 2 furtherlegs) and 10 min later Div 1 took off. 1:15pm was the start time for the women, which seen the first leg runners taking off for a 6.3km testing leg with some hills up and down. The remaining men's division took off 10 minutes after the ladies. Our first runner (Dave) was aware of his competition (Mentone) but reckons they (both Div 5 & 7) took off like mad men with 1.5k to go and he couldn't stay with them, at the change over we were in 2nd place in Div 5, about 30 sec behind. The second leg is a 5k leg with an extremely hard last 1.2km of up a very steep hill and then down a very steep descent on gravel (very testing), during this leg South Bendigo made a big move and passed both us & Mentone and were never sighted again, by either team. More stories to follow about this leg, the 2nd girls team had an interesting experience.
The 3rd leg I didn't get to see as I was at the 3/4 changeover doing a few k's to start my w/up. At this change over I got to see the S.Bendigo team who were moving very fast and were competing with the Div 3 teams (I think they were the 5th-6th men's team overall at this stage), next were Mentone they were about 50 seconds ahead of us and their runner was looking good. At this stage our number 1 women's team was still ahead of the Div 5 team by 80-90 seconds, with both of our fastest runners completing the 4th leg it meant a tight finish was probable between myself and our fastest junior runner on the 5k leg. Adam (ads) did make up ground on Narelle and I started about 15 sec behind Bec for the final 5k, I worked fairly hard for the first 2k up the hills to try and make up my ground here as I knew that Bec (competing in Nat X-C next week) would get stronger on the flat. Just after the crest of the hill I past Bec and gave her some encouragement, but I wasn't sure if this was the last time I would see her as I may have gone too fast too early. Strangely Bec & I had been stirring each other for the past few days leading up to the day re who was faster, so it was good for a bit of fun.
With 2k to go I was thinking it would be fitting to finish off together but I thought I could see a yellow singlet ahead (Mentone) so I tried to continue on, just in case. Lots of Club supporters were giving myself & Bec a lot of encouragement and I was also receiving some advice by the women's teams 'to slow down' :), I was on the aths track for the final 300m, whilst nearing the 200m mark I heard the announcer mention that the winning Div 3 team was just hitting the track and I knew I was now about 100m ahead & I could just cruise in for my finish; 19:55 for the 4.9km, not that good, but a PB of many minutes compared to 2 years ago.
The Club had a good day (not great), a win in Women's Div 3, fourth also in wmn Div 3 and the men finished 3rd in Div 5. As with every year there is always a story to come from the day, and this year the Div 3 wmn No. 2 team had an exciting time. Our 2nd runner followed a Sth Melb runner off the course and ended up running an extra 4km and for a sprinter is a long way and I think she ended up running the furtherest that she has in her life, but like true champions the girls continued and finished with a smile, but just a little further back than they thought they would (time wise).
A big night in Bendigo was had, lots of good food & wine, and lots of dancing and then of course the sun came up and we had a couple of hours sleep and then breaky and a trip back to the west.
:-)
What a day, the weather was nice to us, probably 15-16 degress, a bit of sun, little to no wind and thankfully the reported rain stayed away. All Western A athletes (15, 3 teams) arrived nice and early and we had no problems prior to the race. AV supply buses to get athletes to their legs, which we use, and this went off without any problems. This year we had 3 teams, for the first time ever more women athletes than men, 1 men (Div 5) & 2 women (both Div 3).
The race started with Div 2 leaving first at 1.00pm (Div 1 & 2 run 2 furtherlegs) and 10 min later Div 1 took off. 1:15pm was the start time for the women, which seen the first leg runners taking off for a 6.3km testing leg with some hills up and down. The remaining men's division took off 10 minutes after the ladies. Our first runner (Dave) was aware of his competition (Mentone) but reckons they (both Div 5 & 7) took off like mad men with 1.5k to go and he couldn't stay with them, at the change over we were in 2nd place in Div 5, about 30 sec behind. The second leg is a 5k leg with an extremely hard last 1.2km of up a very steep hill and then down a very steep descent on gravel (very testing), during this leg South Bendigo made a big move and passed both us & Mentone and were never sighted again, by either team. More stories to follow about this leg, the 2nd girls team had an interesting experience.
The 3rd leg I didn't get to see as I was at the 3/4 changeover doing a few k's to start my w/up. At this change over I got to see the S.Bendigo team who were moving very fast and were competing with the Div 3 teams (I think they were the 5th-6th men's team overall at this stage), next were Mentone they were about 50 seconds ahead of us and their runner was looking good. At this stage our number 1 women's team was still ahead of the Div 5 team by 80-90 seconds, with both of our fastest runners completing the 4th leg it meant a tight finish was probable between myself and our fastest junior runner on the 5k leg. Adam (ads) did make up ground on Narelle and I started about 15 sec behind Bec for the final 5k, I worked fairly hard for the first 2k up the hills to try and make up my ground here as I knew that Bec (competing in Nat X-C next week) would get stronger on the flat. Just after the crest of the hill I past Bec and gave her some encouragement, but I wasn't sure if this was the last time I would see her as I may have gone too fast too early. Strangely Bec & I had been stirring each other for the past few days leading up to the day re who was faster, so it was good for a bit of fun.
With 2k to go I was thinking it would be fitting to finish off together but I thought I could see a yellow singlet ahead (Mentone) so I tried to continue on, just in case. Lots of Club supporters were giving myself & Bec a lot of encouragement and I was also receiving some advice by the women's teams 'to slow down' :), I was on the aths track for the final 300m, whilst nearing the 200m mark I heard the announcer mention that the winning Div 3 team was just hitting the track and I knew I was now about 100m ahead & I could just cruise in for my finish; 19:55 for the 4.9km, not that good, but a PB of many minutes compared to 2 years ago.
The Club had a good day (not great), a win in Women's Div 3, fourth also in wmn Div 3 and the men finished 3rd in Div 5. As with every year there is always a story to come from the day, and this year the Div 3 wmn No. 2 team had an exciting time. Our 2nd runner followed a Sth Melb runner off the course and ended up running an extra 4km and for a sprinter is a long way and I think she ended up running the furtherest that she has in her life, but like true champions the girls continued and finished with a smile, but just a little further back than they thought they would (time wise).
A big night in Bendigo was had, lots of good food & wine, and lots of dancing and then of course the sun came up and we had a couple of hours sleep and then breaky and a trip back to the west.
:-)
Friday 19 August 2005
Fri 19 Aug, rest day
0km today, 54km for the week
Rest day prior to the Coliban Relay, feeling good and starting to get over the disappointment of my Div 7 team not being in a position to compete for the Premiership.
Here's a map of the Tan, need to post to allow me to respond to someone on the Ausrun forum.
Rest day prior to the Coliban Relay, feeling good and starting to get over the disappointment of my Div 7 team not being in a position to compete for the Premiership.
Here's a map of the Tan, need to post to allow me to respond to someone on the Ausrun forum.
Thursday 18 August 2005
Thu 18 Aug, a light run & a few strides
6km today, 54km for the week
Went for an easy 20 minute run from the track just to blow away tight muscles, then did 15 minutes of stretching, lots of hammie, lower back & glutes. Then I did some run throughs (5x80) and then 5 bends, jogged a lap and went home.
Feel much better for it!
At least that made me feel good, last night I found out that 2 of our U20s decided they didn't want to run at Coliban which has caused a lot of problems and we can now only gather a weak Div 5 team, there goes the Div 7 team and our chance of promotion to Div 6 in 2006.
Went for an easy 20 minute run from the track just to blow away tight muscles, then did 15 minutes of stretching, lots of hammie, lower back & glutes. Then I did some run throughs (5x80) and then 5 bends, jogged a lap and went home.
Feel much better for it!
At least that made me feel good, last night I found out that 2 of our U20s decided they didn't want to run at Coliban which has caused a lot of problems and we can now only gather a weak Div 5 team, there goes the Div 7 team and our chance of promotion to Div 6 in 2006.
Wednesday 17 August 2005
Wed 17 Aug, Albert Park area
9m today, 48km for the week
Ran at lunchtime, with no problems in the legs except they felt heavy. Burkie suggest easy, so the plan was for 40 mins or so at around 4.40ish pace and strangely that was the pace I sat on the majority of the time according to the distance markers around Albert Park.
I started at Vic Barracks and ran towards Albert Park at a easy pace, once I arrived there I did 10 minutes of quad and hammie stretching, and then I continued on. When I passed a distance marker I hit the lap function and strangely that 1km was exactly 4.40, the next 4.41 & then 4.40, I then left the path and ran around pit building and the oval areas. But it never ceases to amaze me that you can just pick a pace and generally be near & around it. I ran around on the grass for 10 min or so and then jumped back onto the path, next km was 4.39 and that was into a head wind, very strange.
I then moved away from the path again and made my way back to the barracks area via St Kilda Rd. An easy run, but the legs are heavy and will benefit from some easy days as I will be racing. Finally we have confirmed 10 men runners for our teams at Harcourt to Bendigo relay. I am in the second team and I should be told what leg I have been selected for before Friday (I hope).
Ran at lunchtime, with no problems in the legs except they felt heavy. Burkie suggest easy, so the plan was for 40 mins or so at around 4.40ish pace and strangely that was the pace I sat on the majority of the time according to the distance markers around Albert Park.
I started at Vic Barracks and ran towards Albert Park at a easy pace, once I arrived there I did 10 minutes of quad and hammie stretching, and then I continued on. When I passed a distance marker I hit the lap function and strangely that 1km was exactly 4.40, the next 4.41 & then 4.40, I then left the path and ran around pit building and the oval areas. But it never ceases to amaze me that you can just pick a pace and generally be near & around it. I ran around on the grass for 10 min or so and then jumped back onto the path, next km was 4.39 and that was into a head wind, very strange.
I then moved away from the path again and made my way back to the barracks area via St Kilda Rd. An easy run, but the legs are heavy and will benefit from some easy days as I will be racing. Finally we have confirmed 10 men runners for our teams at Harcourt to Bendigo relay. I am in the second team and I should be told what leg I have been selected for before Friday (I hope).
Tuesday 16 August 2005
Tue 16 Aug, morning & afternoon sessions
12.5km today, 38.5km for the week
I parked at the Tan at 6.35am this morning, a hive of activity, there are a lot more walkers & runners at this time than later on between 7 & 8, especially large groups. Ran a very comfortable 18 min lap of the Tan, for some extra k's and so I would do some stretching afterwards. I have noticed that my stretching & flexibility is not as good as it was early in the year, I was nearly at the stage where I could get my head on my knee when stretching but not now. I am sure if I was to have a 'full on' massage I would be in a lot of discomfort.
Track session this evening, more to follow.
Arrived at the track 5ish and went off for a 15 min warm up , a few stretches and lots of chatting followed by 5x60 at pace. Tonights session is planned 600s, at 5k pace, when I started I wasn't sure how many I was suppose to do or how many I felt I could do.
Splits (floating recov)
2:08 (1:34)
2:07 (1:32)
2:06 (1:37)
2:05 (1:36)
2:09 3 1/2 lap cool down
Not a very good session, never felt like I was flowing along nicely (Burkie's said I looked angry from the start). I finished early as I had feelings of my hammies feeling tighter the further I went on, no soreness but whilst sitting here I can feel they need a good massage or stretch, probably both.
Burkie wants me to finish off with an easy week, with a hopeful race on the weekend (if we can get the second team up???) and to make sure I didn't overload over the w/e (I don't think so). Last weeks very small 30 something k's and now another small week will see small kms for the month.
I parked at the Tan at 6.35am this morning, a hive of activity, there are a lot more walkers & runners at this time than later on between 7 & 8, especially large groups. Ran a very comfortable 18 min lap of the Tan, for some extra k's and so I would do some stretching afterwards. I have noticed that my stretching & flexibility is not as good as it was early in the year, I was nearly at the stage where I could get my head on my knee when stretching but not now. I am sure if I was to have a 'full on' massage I would be in a lot of discomfort.
Track session this evening, more to follow.
Arrived at the track 5ish and went off for a 15 min warm up , a few stretches and lots of chatting followed by 5x60 at pace. Tonights session is planned 600s, at 5k pace, when I started I wasn't sure how many I was suppose to do or how many I felt I could do.
Splits (floating recov)
2:08 (1:34)
2:07 (1:32)
2:06 (1:37)
2:05 (1:36)
2:09 3 1/2 lap cool down
Not a very good session, never felt like I was flowing along nicely (Burkie's said I looked angry from the start). I finished early as I had feelings of my hammies feeling tighter the further I went on, no soreness but whilst sitting here I can feel they need a good massage or stretch, probably both.
Burkie wants me to finish off with an easy week, with a hopeful race on the weekend (if we can get the second team up???) and to make sure I didn't overload over the w/e (I don't think so). Last weeks very small 30 something k's and now another small week will see small kms for the month.
Monday 15 August 2005
Mon 15 Aug, the Tan & Fawkner Park
8km today, 26km for the week, 80.2kg
Still very windy this morning, at 6.50am, ran a lap around the exterior of Vic Barracks, and then over to Govt Dve, a few basic stretches and I then noticed that the wind was dropping, excellent I thought. Took off, an easy one today, within minutes it was raining...
Did a lap of the Tan & Fawkner Park, at a nice pace except for the finish. I ran the Tan upto the top of Anderson and then made my way over to Fawkner, a lap of Fawkner and returned back to the Tan. This is when I decided I would return to Govt Dve at 5k race pace???? Why, I'm not really sure, but I did enjoy myself afterwards.
Went to the gym afterwards to do some basic stretches, got involved in a short chat and then went to work. A great way to start a dreary day and the first day of the working week.
Still very windy this morning, at 6.50am, ran a lap around the exterior of Vic Barracks, and then over to Govt Dve, a few basic stretches and I then noticed that the wind was dropping, excellent I thought. Took off, an easy one today, within minutes it was raining...
Did a lap of the Tan & Fawkner Park, at a nice pace except for the finish. I ran the Tan upto the top of Anderson and then made my way over to Fawkner, a lap of Fawkner and returned back to the Tan. This is when I decided I would return to Govt Dve at 5k race pace???? Why, I'm not really sure, but I did enjoy myself afterwards.
Went to the gym afterwards to do some basic stretches, got involved in a short chat and then went to work. A great way to start a dreary day and the first day of the working week.
Sunday 14 August 2005
Sun 14 Aug, Dandenong NP
17.5k today & for the week, 80.2kg
Today I took two Western A' U20 runners with me to Ferny Creek, both had been out there once before, but I was hoping that they would get to experience a run where they were not the dominating runners and of course get to meet & chat with some other runners with like abilities. Both Luke & Chris tell me that they both really enjoyed themselves and really enjoyed the soft surface.
Today's run was enjoyable and I was quite happy with my pace but I tired quite quickly in the latter parts of the run on the S Bends, I'm sure I could have continued on but I decided that 82 minutes would be enough for the day. I am guessing my distance today.
I hope all of the Syndey running community had a great day in the C2S. A handful of Melbourne runners that I know made the trip too. Will be up at 3.20am to support Craig 'Buster' Mottram in his chance at a World Championship medal!!!
Today I took two Western A' U20 runners with me to Ferny Creek, both had been out there once before, but I was hoping that they would get to experience a run where they were not the dominating runners and of course get to meet & chat with some other runners with like abilities. Both Luke & Chris tell me that they both really enjoyed themselves and really enjoyed the soft surface.
Today's run was enjoyable and I was quite happy with my pace but I tired quite quickly in the latter parts of the run on the S Bends, I'm sure I could have continued on but I decided that 82 minutes would be enough for the day. I am guessing my distance today.
I hope all of the Syndey running community had a great day in the C2S. A handful of Melbourne runners that I know made the trip too. Will be up at 3.20am to support Craig 'Buster' Mottram in his chance at a World Championship medal!!!
Saturday 13 August 2005
Fri 12 Aug, Yarra River Trail run
13.5k today, 34.5km for the week
Very much a reduced week, with sore ankle, taking away basically 2 days and then being on course and pouring rain for 2 days. A very nice and enjoyable run along the Yarra Trail over MacRobertson bridge and a lap of Vic Barracks. I did the MacRobertson loop in 58 minutes which was nice and didn't feel too hard.
Should get out today around the Hoppers area and tomorrow I might go to Ferney Creek or hang around my local area, will wait & see how the day progresses, family commitments will decide.
Very much a reduced week, with sore ankle, taking away basically 2 days and then being on course and pouring rain for 2 days. A very nice and enjoyable run along the Yarra Trail over MacRobertson bridge and a lap of Vic Barracks. I did the MacRobertson loop in 58 minutes which was nice and didn't feel too hard.
Should get out today around the Hoppers area and tomorrow I might go to Ferney Creek or hang around my local area, will wait & see how the day progresses, family commitments will decide.
Friday 12 August 2005
Photographs from Frankston AV Cross Country
First up is Cameron in the U20 6km race, he had a shocker here, firstly partying the night before and getting to bed at 4.30am, secondly his shin hurting greatly and then a breathing probably just after the start of the 2nd lap. Not a good day for Cam.
The second photo shows the men's race somewhere on the first lap I suspect, with Adam appearing bottom left!
The third photo is one of Cam's mates and training partners, Luke.
Tuesday 9 August 2005
Tue 09 Aug, morning & arvo track session
4k in morning & 9k in evening, 21km for the week
This morning I jumped on the tready, did the first 5 min @ 12.5kph, then 2 min @ 13, then 2 min @ 13.5kph, then 1-2 min at 14kph and then just over 4 min at 16kph, all easy except obviously for the last bit were I worked up a great deal of sweat. Jumped on a bike, did an easy 5k @ 25kph. Lots of core stuff and some lat pull downs and back work, all light weights with high reps. Ankle, probably 90-95%.
Drove home in the BIG wind & pouring rain, hmmm, a track session. Arrived in Hoppers, thankfully the rain subsided and I got down to the track and it looked like maybe 1 hour without rain (here's hoping). I went out on the local roads for 15+ min to warm up, returned & did some stretching followed by 7x70m strides, more stretching. I know the legs are heavy & the wind is VERY strong, probably the worse I have seen it in a long time. 4x800 tonight, with 2 min recovery, did the session with young Dave... (Wes A's will understand).
Splits: 3:02, 3:04, 3:06 & 3:06, a lot slower than normal, but the wind was strong and of course last saturday has taken a 'toll'.
Watched Bekele run last night, excellent race!
This morning I jumped on the tready, did the first 5 min @ 12.5kph, then 2 min @ 13, then 2 min @ 13.5kph, then 1-2 min at 14kph and then just over 4 min at 16kph, all easy except obviously for the last bit were I worked up a great deal of sweat. Jumped on a bike, did an easy 5k @ 25kph. Lots of core stuff and some lat pull downs and back work, all light weights with high reps. Ankle, probably 90-95%.
Drove home in the BIG wind & pouring rain, hmmm, a track session. Arrived in Hoppers, thankfully the rain subsided and I got down to the track and it looked like maybe 1 hour without rain (here's hoping). I went out on the local roads for 15+ min to warm up, returned & did some stretching followed by 7x70m strides, more stretching. I know the legs are heavy & the wind is VERY strong, probably the worse I have seen it in a long time. 4x800 tonight, with 2 min recovery, did the session with young Dave... (Wes A's will understand).
Splits: 3:02, 3:04, 3:06 & 3:06, a lot slower than normal, but the wind was strong and of course last saturday has taken a 'toll'.
Watched Bekele run last night, excellent race!
Monday 8 August 2005
Mon 08 Aug, in the gym
8km today & week
Ankle is still not 100%, probably 85ish, so I stayed in the gym and used machines. Freerunner machine an easy 8km, no impact. Then onto the bike and did 5k at 30kph, sitting between 125-130bpm. Lots of core stuff too.
Ankle is still not 100%, probably 85ish, so I stayed in the gym and used machines. Freerunner machine an easy 8km, no impact. Then onto the bike and did 5k at 30kph, sitting between 125-130bpm. Lots of core stuff too.
Sunday 7 August 2005
Sun 07 Aug, sore ankle
No run today today, as mentioned in yesterday's entry, I rolled my ankle and there is a sore spot on the outside of my left ankle, on and just below the ankle joint.
I got 5 sessions in last night with ice and popped some anti-inflams. Woke today to find only a little swelling and some slight discolour already, which is good. If I had to I reckon I could run on even surface today, but I know better and will ice some more and take the family out for breaky.
I got 5 sessions in last night with ice and popped some anti-inflams. Woke today to find only a little swelling and some slight discolour already, which is good. If I had to I reckon I could run on even surface today, but I know better and will ice some more and take the family out for breaky.
Sat 06 Aug, 16km X-C race @ Frankston
79.9kg, 20km today, 69km for week
The long drive to Frankston was taken early to take Cameron to his State Team meeting and like all things associated with schools it was running late and was poorly organised, but....the uniforms look very good.
Got to the course only 45 minutes prior to Cam's race (a 'dog' of a race is all that needs to be said). When the U20 race started myself and one other Club runner followed and checked out the 4km course for our warm up. Lots of turns and some wet patches and mud, with a few very short nasty hills, one of which proved to be nearly on hands & knees on the last lap... Whilst completing my warm up and checking over my shoulder for oncoming leaders I stuck my left foot in a hole and rolled my ankle, ouch. The ankle was causing me some problems when I started to cool down, so some tape and a continual warm up was in store to allow me to race.
The race started and I tried to make sure I kept myself in the clear so I could concentrate on my footing. The first 2 laps were VERY hard and I was seriously contemplating withdrawing, my ankle was sore and the course was proving to be quite difficult. But I knew I was sitting in 4th spot for our team, which meant I was still in a Div 5 spot so I continued on, but our 5th runner was catching at the 1/2 way mark. But about 1k into the 3rd lap I started to feel stronger (ankle still sore on some turns) so I started to push harder on the downhills. With a lap to go I knew I was pulling away from Mick (5th Western A) and I was starting to pass a few athletes fro other clubs. With 2km to go I knew I was catching a Mentone athlete (main comp in Div 5), with 1km to go I positioned myself 10m behind him and sat until we hit the aths track (300m to go), sat alongside him at the 200m and then kicked home and beat him by quite a bit, Burkie reckons I am getting a rep for my kick and obviously I need to start further back, but I explained my tactics, which he just smiled.
After the race I was very tired and sore, straight after the race I got ice and started the icing process, so no cool down run, which a few hours later I did really notice. The St. John's guy looked at my ankle, he smiled when I mentioned that I did it on my warm up and still raced, you know, that smile... he did mention what ligament I gave a tweak but I forgot within minutes. Ice, anti-inflams and elevation, with possible physio if it isn't fine'ish by Monday.
Splits: 17:15, 18:38, 18:38 & 18:12 = 1h 12m 44s PB
No run on Sunday, :-(
The long drive to Frankston was taken early to take Cameron to his State Team meeting and like all things associated with schools it was running late and was poorly organised, but....the uniforms look very good.
Got to the course only 45 minutes prior to Cam's race (a 'dog' of a race is all that needs to be said). When the U20 race started myself and one other Club runner followed and checked out the 4km course for our warm up. Lots of turns and some wet patches and mud, with a few very short nasty hills, one of which proved to be nearly on hands & knees on the last lap... Whilst completing my warm up and checking over my shoulder for oncoming leaders I stuck my left foot in a hole and rolled my ankle, ouch. The ankle was causing me some problems when I started to cool down, so some tape and a continual warm up was in store to allow me to race.
The race started and I tried to make sure I kept myself in the clear so I could concentrate on my footing. The first 2 laps were VERY hard and I was seriously contemplating withdrawing, my ankle was sore and the course was proving to be quite difficult. But I knew I was sitting in 4th spot for our team, which meant I was still in a Div 5 spot so I continued on, but our 5th runner was catching at the 1/2 way mark. But about 1k into the 3rd lap I started to feel stronger (ankle still sore on some turns) so I started to push harder on the downhills. With a lap to go I knew I was pulling away from Mick (5th Western A) and I was starting to pass a few athletes fro other clubs. With 2km to go I knew I was catching a Mentone athlete (main comp in Div 5), with 1km to go I positioned myself 10m behind him and sat until we hit the aths track (300m to go), sat alongside him at the 200m and then kicked home and beat him by quite a bit, Burkie reckons I am getting a rep for my kick and obviously I need to start further back, but I explained my tactics, which he just smiled.
After the race I was very tired and sore, straight after the race I got ice and started the icing process, so no cool down run, which a few hours later I did really notice. The St. John's guy looked at my ankle, he smiled when I mentioned that I did it on my warm up and still raced, you know, that smile... he did mention what ligament I gave a tweak but I forgot within minutes. Ice, anti-inflams and elevation, with possible physio if it isn't fine'ish by Monday.
Splits: 17:15, 18:38, 18:38 & 18:12 = 1h 12m 44s PB
No run on Sunday, :-(
Friday 5 August 2005
Fri 5 Aug, an easy 6k
80.1kg, 6km today, 49km for week
Yesterday I had a day's rest, reason; a 6 car pile up on the Westgate Bridge, it took me 1h 45m to get to work instead of the normal 25 minutes. Lunch time it was pouring and I didn't feel that needy for a run and after work both Julie & I had other commitments, so a rest day was declared!
Today arrived in the city in time for an easy 6km along the river and then onto the Tan, very even paced. Normally I do not run the day before a long race, but I have a few sore spots and I thought the slow jog may help.
Tommorrow off to Frankston, Cam has a Schools State X-C Team meeting at 10am so an early trip to Frankston is instore, then Cam has a 6km X-C and I have 16km. The past 2 years this race has been at Coburg, last year easily was the hardest race of my AV life, 1h 22m 48s = 5:11 pace, I fell & slipt 2 or 3 times and lost my footing many times, so the flat & dry course I am expecting at Frankston should easily be a PB even without taking in account my better fitness.
I am not placing any time constraints onto my race until after my warm up run on the course. Whilst not overly fresh, I should do ok, I need to, I have promoted into the Div 5 team again.
Just checked my yearly totals, tomorrow will see me complete my 2000th km.
Yesterday I had a day's rest, reason; a 6 car pile up on the Westgate Bridge, it took me 1h 45m to get to work instead of the normal 25 minutes. Lunch time it was pouring and I didn't feel that needy for a run and after work both Julie & I had other commitments, so a rest day was declared!
Today arrived in the city in time for an easy 6km along the river and then onto the Tan, very even paced. Normally I do not run the day before a long race, but I have a few sore spots and I thought the slow jog may help.
Tommorrow off to Frankston, Cam has a Schools State X-C Team meeting at 10am so an early trip to Frankston is instore, then Cam has a 6km X-C and I have 16km. The past 2 years this race has been at Coburg, last year easily was the hardest race of my AV life, 1h 22m 48s = 5:11 pace, I fell & slipt 2 or 3 times and lost my footing many times, so the flat & dry course I am expecting at Frankston should easily be a PB even without taking in account my better fitness.
I am not placing any time constraints onto my race until after my warm up run on the course. Whilst not overly fresh, I should do ok, I need to, I have promoted into the Div 5 team again.
Just checked my yearly totals, tomorrow will see me complete my 2000th km.
Wednesday 3 August 2005
Wed 3 Aug, mid long run
79.8kg, 12km today, 43km for week
Interesting day... off for my morning run, no probs there, ran around Fawkner Park twice, then the Tan and then along the river back to Flinders St & then to Vic Barracks. Even pace, whilst on the Tan, I was using the markers to check I was sitting on 4:30ish pace, sometimes slightly faster & others slightly slower. Legs feel ok, not great but ok. Tommorrow I will do a sharpening session and rest on Friday and hopefully all will be fine for the 16km Cross Country race, it needs to be, I have discovered I will be in the Div 5 team, injuries & work commitments.
Received a phone call today from the Primary School V.Principal, fighting and fighting and then not allowing the teacher to separate him, and he is only 6........
As this has been brewing for awhile he had to be removed from the school for the day, as the heading said, an interesting day!
Interesting day... off for my morning run, no probs there, ran around Fawkner Park twice, then the Tan and then along the river back to Flinders St & then to Vic Barracks. Even pace, whilst on the Tan, I was using the markers to check I was sitting on 4:30ish pace, sometimes slightly faster & others slightly slower. Legs feel ok, not great but ok. Tommorrow I will do a sharpening session and rest on Friday and hopefully all will be fine for the 16km Cross Country race, it needs to be, I have discovered I will be in the Div 5 team, injuries & work commitments.
Received a phone call today from the Primary School V.Principal, fighting and fighting and then not allowing the teacher to separate him, and he is only 6........
As this has been brewing for awhile he had to be removed from the school for the day, as the heading said, an interesting day!
Tuesday 2 August 2005
Tue 2 Aug, track session???
6km all up today (grrr) 31km for week
Returned home today from 2 days of Conferenecing and getting alot achieved, too bad the same cannot be said about the Wyndham Council. For months Western A's have had our hours reduced at the track and it has caused many problems, hence why I have been finishing work early to get at least one track session in a week. Three weeks ago we were told this would probably be corrected, but NO, the Rughby CLub do not agree and we cannot be on the track whenm they may be training????
I arrived at the track about 5:20 today with the hope of being allowed to train until 7pm but no I was told we have reverted back and we must be off the track at 5:45pm, the Rugby start training 6:30-7:00pm????
So I did a reduced w/up, some strides & then 3x400 and then pissed off home, very angry!!! Got home, Julie listened to me for awhile and then she told me to go for a short run to cool down, which I did. 5k on the road.
Returned home today from 2 days of Conferenecing and getting alot achieved, too bad the same cannot be said about the Wyndham Council. For months Western A's have had our hours reduced at the track and it has caused many problems, hence why I have been finishing work early to get at least one track session in a week. Three weeks ago we were told this would probably be corrected, but NO, the Rughby CLub do not agree and we cannot be on the track whenm they may be training????
I arrived at the track about 5:20 today with the hope of being allowed to train until 7pm but no I was told we have reverted back and we must be off the track at 5:45pm, the Rugby start training 6:30-7:00pm????
So I did a reduced w/up, some strides & then 3x400 and then pissed off home, very angry!!! Got home, Julie listened to me for awhile and then she told me to go for a short run to cool down, which I did. 5k on the road.
Mon 1 Aug, a bush run
11km today, 25km for the week
Today I have been at Aitken Hill Conference Centre, work Executive Group Planning Conference. The Centre was owned by BHP and was their World HQ Training facility for their Executives, but five years ago it was sold to the private sector. About 15 min past the airport on 120 hectares, so very nice for a run after a days conferenceing.
Out on some trails, with the kagaroos and rabbits, just over 11kms according to the Reception's walking track guide.
Today I have been at Aitken Hill Conference Centre, work Executive Group Planning Conference. The Centre was owned by BHP and was their World HQ Training facility for their Executives, but five years ago it was sold to the private sector. About 15 min past the airport on 120 hectares, so very nice for a run after a days conferenceing.
Out on some trails, with the kagaroos and rabbits, just over 11kms according to the Reception's walking track guide.
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