9km today and 65km for the week so far
September's Stats
TOTAL KM : 236km ( Missed days: 10 days)
YEARLY TOTAL: 2401km
EXCUSES: just stuff
PROBLEMS: not a lot of sleep & a little stress
RACES:
4/9- 21.1km Vic Half Marathon Champs 1h 29m 47s (PB)
18/9 - The Tan, relay leg 14:42 (PB)
25 Sep - 5k Sri Chinmoy 19:40 (PB)
OCTOBER RACES:
Some track racing, nothing else
GOALS: Prepare myself for Zatopek (5 Dec), back into 80k weeks and hill work.
Ran two laps of the Tan after work (5.30pm) with a 5 min run to Govt Dve and then 5 min to the car afterwards. Easy pace around with a few drops of rain, but very nice weather, temp wise. First lap was 18:15 & the second was 17:20, but they both felt very easy. An enjoyable way o finish the working week.
Regarding my monthly k's, I was hoping for a few more, closer to 300, but a bit of lack of get up & go dropped a few days from my schedule, but overall fairly happy with my work. Obviously the higlightwas 3 races and 3 PBs, the half marathon a real highlight!!!
Friday 30 September 2005
Wednesday 28 September 2005
Wed 28 Sep, mid week longish run
18km today and 56km for the week
Had today off from work, slept in until 8ish, which is late for me and meet Connor & Declan and took them to the movies and had lunch, which was all good. In the arvo I managed to squeeze in a 85 minute along the Werribee River and the surrounding streets of where I am staying.
I concentrated for the first 60 minutes going along at an easy pace, probably 4:55ish, for the 10 minutes I picked up the pace to 4:30ish and then for 15-20 minutes I ran at 10k race pace which was quite enjoyable.
A very windy day and ran into a lot of head & cross winds but all was ok. Tomorrow I am going to spectate the Vic Mile Championships at OP & the Skins events, should be a good evening with some quality races. I could have run one of the heats for the mile, and did think about it, as I have never run on OP but as I haven't been concentrating on the short stuff I decided against it, I know I would have probably come last but.... anyway.
Plan to run 1 or 2 laps of the Tan at lunchtime tomorrow.
Had today off from work, slept in until 8ish, which is late for me and meet Connor & Declan and took them to the movies and had lunch, which was all good. In the arvo I managed to squeeze in a 85 minute along the Werribee River and the surrounding streets of where I am staying.
I concentrated for the first 60 minutes going along at an easy pace, probably 4:55ish, for the 10 minutes I picked up the pace to 4:30ish and then for 15-20 minutes I ran at 10k race pace which was quite enjoyable.
A very windy day and ran into a lot of head & cross winds but all was ok. Tomorrow I am going to spectate the Vic Mile Championships at OP & the Skins events, should be a good evening with some quality races. I could have run one of the heats for the mile, and did think about it, as I have never run on OP but as I haven't been concentrating on the short stuff I decided against it, I know I would have probably come last but.... anyway.
Plan to run 1 or 2 laps of the Tan at lunchtime tomorrow.
Tuesday 27 September 2005
Tue 27 Sep, track session
13km today and 38km for the week
A great session today, arrived at the track 5ish and went for a 16 min warm up on the roads with a training partner, had a good chat about stuff. A few strides and some general stretching, a few more strides and some drills. Tonight's session is with 2 training partners and will be the same session as last week, 2x2k, 3x1k & 1x800m with 100 sec recovery (jog & walk).
Splits (recovery):
2k - 7:44 (1:46)
2k - 7:49 (1:43)
1k - 3:53 (1:44)
1k - 3:59 (1:51)
1k - 3:54 (2:10)
800m - 2:44 (walked a lap, then 5 lap jogging cool down)
The best part was I was able to talk the majority of the time and providing encouragement to the one of the partners who was working hard to stay with me in the latter stages of the session.
Enjoyable.
A great session today, arrived at the track 5ish and went for a 16 min warm up on the roads with a training partner, had a good chat about stuff. A few strides and some general stretching, a few more strides and some drills. Tonight's session is with 2 training partners and will be the same session as last week, 2x2k, 3x1k & 1x800m with 100 sec recovery (jog & walk).
Splits (recovery):
2k - 7:44 (1:46)
2k - 7:49 (1:43)
1k - 3:53 (1:44)
1k - 3:59 (1:51)
1k - 3:54 (2:10)
800m - 2:44 (walked a lap, then 5 lap jogging cool down)
The best part was I was able to talk the majority of the time and providing encouragement to the one of the partners who was working hard to stay with me in the latter stages of the session.
Enjoyable.
Mon 26 Sep, local run
9km today and 24km for the week
The mind is a very powerful and if it is racing with thoughts, sometimes not even a run can help. I use my running like most people for fitness & well being but of course very importantly I use it as a stress relief. Yesterday I received some news that made the mind race and I was hoping my evening run would help erase or at least blunt the sting, but to no avail, I only type this so I can see that no matter what I will try to settle things in my life and to show to myself in time that some of my runs will not be as good as others.
Yesterday I drove to the aths track and ran from there for 9kms, whilst I moved along at a nice pace and I seemed fairly fluent and I did note my breathing never settled and my heart rate was a little higher than normal for the pace I was running, so I cut my run short, I was planning on running 12-15k.
I need to be aware when things start to get on top of me, yesterday I got fairly cranky at a Club Committee meeting and may have (did) lost my cool and probably let everyone know that I am not a controlled as would like most to believe I am.
Speed session planned at the track on Tuesday night, maybe some more 2k reps with some 1's to finish off with, will wait & see. Wed; having the day off, planning on a long run, 2 hours or so in the bush, i hope that will help.
The mind is a very powerful and if it is racing with thoughts, sometimes not even a run can help. I use my running like most people for fitness & well being but of course very importantly I use it as a stress relief. Yesterday I received some news that made the mind race and I was hoping my evening run would help erase or at least blunt the sting, but to no avail, I only type this so I can see that no matter what I will try to settle things in my life and to show to myself in time that some of my runs will not be as good as others.
Yesterday I drove to the aths track and ran from there for 9kms, whilst I moved along at a nice pace and I seemed fairly fluent and I did note my breathing never settled and my heart rate was a little higher than normal for the pace I was running, so I cut my run short, I was planning on running 12-15k.
I need to be aware when things start to get on top of me, yesterday I got fairly cranky at a Club Committee meeting and may have (did) lost my cool and probably let everyone know that I am not a controlled as would like most to believe I am.
Speed session planned at the track on Tuesday night, maybe some more 2k reps with some 1's to finish off with, will wait & see. Wed; having the day off, planning on a long run, 2 hours or so in the bush, i hope that will help.
Monday 26 September 2005
Sun 25 Sep, Sri Chinmoy
15km today and the week
CHEER THE RED & THE WHITE!!!
What a mark, your a hero Leo Barry!
What a game, it may have been only 4 points but a win is a win!!!
A long night was had and lots of celebrating, but I woke early on Sunday morning, crawled out of bed & decided I would race at Burnley in a 10k race, in hindsight, not very smart!
I arrived with 20 minutes to spare, registered and jogged for 15 minutes, took the line after a little bit of organising mucking around and off I went. I missed the first km marker, hit the second km at 7:45 (too fast), the next km in 3:51, at the 4k mark I decided it wasn't happening so I withdrew at the 5km mark in 19:40. Went for a jog for 15 minutes and then chatted with a few CRs & AV runners. Whilst the time for 5k was ok, I could have gone faster if I did race that distance, which is good and it is a new PB by 17 seconds.
At 11am I went down to my local aths track where some of the guys were time trailing a 600 & 2k. I did a few easy laps and then did the 600m time trail, started well, went past the 400 mark in 63 and then withdrew just before the 500, the latic acid was really building and I was getting very untidy, I don't think Burkie thought it was such a good idea doing the trail anyway, I finished with 5 laps with the boys and then went home to get ready for an Engagement Party.
CHEER THE RED & THE WHITE!!!
What a mark, your a hero Leo Barry!
What a game, it may have been only 4 points but a win is a win!!!
A long night was had and lots of celebrating, but I woke early on Sunday morning, crawled out of bed & decided I would race at Burnley in a 10k race, in hindsight, not very smart!
I arrived with 20 minutes to spare, registered and jogged for 15 minutes, took the line after a little bit of organising mucking around and off I went. I missed the first km marker, hit the second km at 7:45 (too fast), the next km in 3:51, at the 4k mark I decided it wasn't happening so I withdrew at the 5km mark in 19:40. Went for a jog for 15 minutes and then chatted with a few CRs & AV runners. Whilst the time for 5k was ok, I could have gone faster if I did race that distance, which is good and it is a new PB by 17 seconds.
At 11am I went down to my local aths track where some of the guys were time trailing a 600 & 2k. I did a few easy laps and then did the 600m time trail, started well, went past the 400 mark in 63 and then withdrew just before the 500, the latic acid was really building and I was getting very untidy, I don't think Burkie thought it was such a good idea doing the trail anyway, I finished with 5 laps with the boys and then went home to get ready for an Engagement Party.
Saturday 24 September 2005
Fri 23 Sep, a local run
10km today and 56km for the week
Went for a run in the evening around Riverbend Park and associated tracks around th river, 4.30ish pace for first 10 minutes and then picked up the pace to 4.20ish. Got quite sweaty and even took off the singlet whilst along the river, 2 reasons, I was starting to get the rub sensation and because I was warm and I probably don't scare as many people nowadays as I am under 80kg.
Grand Final day today, Swans all the way!!! Taking Connor & Declan to Punt Rd oval to watch the footy on the BIG screens and if the Swans do win, the team will be going to the ground at 6pm.
Plan a You Yangs run tomorrow or a 2k & 600m time trail, depends which one tickles my fancy when I wake in the morning, if I do the time trail I will still go for an easy run later on. Burkie has planned the trail for the track runners.
Went for a run in the evening around Riverbend Park and associated tracks around th river, 4.30ish pace for first 10 minutes and then picked up the pace to 4.20ish. Got quite sweaty and even took off the singlet whilst along the river, 2 reasons, I was starting to get the rub sensation and because I was warm and I probably don't scare as many people nowadays as I am under 80kg.
Grand Final day today, Swans all the way!!! Taking Connor & Declan to Punt Rd oval to watch the footy on the BIG screens and if the Swans do win, the team will be going to the ground at 6pm.
Plan a You Yangs run tomorrow or a 2k & 600m time trail, depends which one tickles my fancy when I wake in the morning, if I do the time trail I will still go for an easy run later on. Burkie has planned the trail for the track runners.
Friday 23 September 2005
Thu 22 Sep, track session
13km today and 46km for the week
Thank you everyone for your messages and support!
Didn't run on Wed, too many other things to do and then by the evening I just was over it all. Thu, I was wanting to go for a run in the morning, but knew I was planning on a big session in the evening at the track, so I left myself fresh.
Warm up of 5 or 6 laps followed by 5x70m, changed shoes and did some stretching and then did 3x80m with my flats.
Today's session with Dave S for company on the majority of the session, 2x2k, 3x1k, 1x800m, excluding the 800, all laps were to be between 93-95 sec, 10k pace. Dave was suggested by Burkie to do 1200 when I did 2000s, excluding that he was right by my side. I don't have my watch with me, but all laps we easily within my timeframe and had a ball, I was able to provide encouragement to Dave whilst running and I felt fairly comfortable the entire session. Impressed!
Food Intake:
Over the past few days I have maintained a good diet and not had any alcohol or junk which is good. With no scales to check, I am sure I have continued to lose a little bit as my pants and belt are looser than before!
Thank you everyone for your messages and support!
Didn't run on Wed, too many other things to do and then by the evening I just was over it all. Thu, I was wanting to go for a run in the morning, but knew I was planning on a big session in the evening at the track, so I left myself fresh.
Warm up of 5 or 6 laps followed by 5x70m, changed shoes and did some stretching and then did 3x80m with my flats.
Today's session with Dave S for company on the majority of the session, 2x2k, 3x1k, 1x800m, excluding the 800, all laps were to be between 93-95 sec, 10k pace. Dave was suggested by Burkie to do 1200 when I did 2000s, excluding that he was right by my side. I don't have my watch with me, but all laps we easily within my timeframe and had a ball, I was able to provide encouragement to Dave whilst running and I felt fairly comfortable the entire session. Impressed!
Food Intake:
Over the past few days I have maintained a good diet and not had any alcohol or junk which is good. With no scales to check, I am sure I have continued to lose a little bit as my pants and belt are looser than before!
Tuesday 20 September 2005
Tue 20 Sep, track session
7km today and 33km for the week, 79.3kg
Track session at 5pm, quads are still a little sore from Sunday and I'm not that keen for a hard session, personal life has been very draining and I'm not that full of energy.
5 lap warm up and a bunch of run thru's, session was not really planned as I didn't know if I really felt like it, so off I went and did some 800s x 4 and then decided enough was enough. Splits, too fast, 2:44, 2:46, 2:46 & 2:48 with a 2 min recovery between.
Finished with a 4 lap cool down.
Will not get to run probably tmw, unless its late, sadly I will be looking for somewhere to live (by myself)! (I know this may be news to some)
But to happy news, read the link below, GO SWANS.
Track session at 5pm, quads are still a little sore from Sunday and I'm not that keen for a hard session, personal life has been very draining and I'm not that full of energy.
5 lap warm up and a bunch of run thru's, session was not really planned as I didn't know if I really felt like it, so off I went and did some 800s x 4 and then decided enough was enough. Splits, too fast, 2:44, 2:46, 2:46 & 2:48 with a 2 min recovery between.
Finished with a 4 lap cool down.
Will not get to run probably tmw, unless its late, sadly I will be looking for somewhere to live (by myself)! (I know this may be news to some)
But to happy news, read the link below, GO SWANS.
Monday 19 September 2005
Mon 19 Sep, lap of Albert Park
9km today and 26km for the week, 79.4kg
Could feel the effects of yesterday's race, some soreness in the quads, but nothing real bad. Slept better last night, probably from 11 to 3ish. Some close friends will know why.
Today I was able to get into the city just before 7am so a morning run was to be had. I ran from the Barracks to Albert Park at a nice even easy pace and continued on easy to medium pace for awhile, using one the km markers I ascertained I was sittingon 4:30ish pace, which felt comfortable, but I knew I needed to slow a bit more. I returned to the barracks, puffing a little harder than I should have been, so I did a slow lap of the exterior of the barracks, just over 5 min extra.
Nice to run out some of my personal problems, I just wish it was that easy.
Could feel the effects of yesterday's race, some soreness in the quads, but nothing real bad. Slept better last night, probably from 11 to 3ish. Some close friends will know why.
Today I was able to get into the city just before 7am so a morning run was to be had. I ran from the Barracks to Albert Park at a nice even easy pace and continued on easy to medium pace for awhile, using one the km markers I ascertained I was sittingon 4:30ish pace, which felt comfortable, but I knew I needed to slow a bit more. I returned to the barracks, puffing a little harder than I should have been, so I did a slow lap of the exterior of the barracks, just over 5 min extra.
Nice to run out some of my personal problems, I just wish it was that easy.
Sun 18 Sep, AV Tan Relays
17km today and for the week, 79.4kg
Well today is the final round of the Athletics Victoria Winter Competition, with Western A's having the possibility of winning three Premierships (Men Div 5 & U20 and Women Div 3, two are 100% definite), it should be a great day, followed by Club BBQ along the Yarra.
Today we were introducing 4 new U16s to the senior competition (not Little A's), 2 competing in the Men U16, 1 as an U18 women & 1 in the men Div 7 team, three of them ended up in teams that finished on the podium and walked away with team medals, well done.
Div 5, needed to win today to take the Premiership away from Mentone, the 2 teams have been very close all season and it should be a good race. We started with a 12.30 runner and were 62 seconds ahead at the change over, but our second runner ran mid 14s and there's 11:40ish OMG, from there we chased and discovered that our last 2 and Mentone's last 2 were of similar abilities and the gap remained, we crossed the second and have finished 2nd for the season and should be promoted to Division 4 next year!!! :-)
Div 7, the dumping ground, we had a team but so did more than 20 other teams, I have no idea where we finished, there were some very fast runners and then the normal guys as well. Most importantly we had a team, both myself & Mick ran PBs and the other 2 ran for the first time on the Tan, so we all walked away happy and hope we finished in the top 5 or so. TBA
My own race,warm up was a lap of the Tan with some team mates. I was expecting to race well, I was fairly fresh, but the few days before the race I had been having some sleeping problems and had only had 4-6 hours sleep over a 3 day period. To stop things off, the stress of my life was becoming a little over the top and I vomited a few times prior to the race, just to make things even harder (rolleyes), but I wanted to race today, I couldn't stay at home anymore. I was asked to run the final leg of our team, which I was happy to do, my previous best for the Tan was 15:20 and I was hoping to break that today, Mick ran an = PB of 15:07, so I was hopeful I could break 15. I took off at a quick pace and settled probably 300m into the race, at the 1k mark I was feeling good, but was aware I may have been 5-10sec too fast, with Anderson St hill in front of me, I maintained pace and really pushed myself on the flat and around the corner. The final 1k I was breathing harder than I can ever remember and I worked up on a Sandy Div 6 runner and past him with ease, I was starting to lose form with 300 to go but I held on for a great PB of 14:42.
Splits:3:46, 3:58, 3:52 & 3:05 for the final 800+.
Afterwards I felt very ordinary, and released the final contents of my stomach, thankfully with some dignity. I had a great cool down run on nearly 40 minutes and then enjoyed some time with friends.
The photo is on the start of the Div 5 race, our fastest athlete is wearing the hat (12:26, I think for the Tan).
Well today is the final round of the Athletics Victoria Winter Competition, with Western A's having the possibility of winning three Premierships (Men Div 5 & U20 and Women Div 3, two are 100% definite), it should be a great day, followed by Club BBQ along the Yarra.
Today we were introducing 4 new U16s to the senior competition (not Little A's), 2 competing in the Men U16, 1 as an U18 women & 1 in the men Div 7 team, three of them ended up in teams that finished on the podium and walked away with team medals, well done.
Div 5, needed to win today to take the Premiership away from Mentone, the 2 teams have been very close all season and it should be a good race. We started with a 12.30 runner and were 62 seconds ahead at the change over, but our second runner ran mid 14s and there's 11:40ish OMG, from there we chased and discovered that our last 2 and Mentone's last 2 were of similar abilities and the gap remained, we crossed the second and have finished 2nd for the season and should be promoted to Division 4 next year!!! :-)
Div 7, the dumping ground, we had a team but so did more than 20 other teams, I have no idea where we finished, there were some very fast runners and then the normal guys as well. Most importantly we had a team, both myself & Mick ran PBs and the other 2 ran for the first time on the Tan, so we all walked away happy and hope we finished in the top 5 or so. TBA
My own race,warm up was a lap of the Tan with some team mates. I was expecting to race well, I was fairly fresh, but the few days before the race I had been having some sleeping problems and had only had 4-6 hours sleep over a 3 day period. To stop things off, the stress of my life was becoming a little over the top and I vomited a few times prior to the race, just to make things even harder (rolleyes), but I wanted to race today, I couldn't stay at home anymore. I was asked to run the final leg of our team, which I was happy to do, my previous best for the Tan was 15:20 and I was hoping to break that today, Mick ran an = PB of 15:07, so I was hopeful I could break 15. I took off at a quick pace and settled probably 300m into the race, at the 1k mark I was feeling good, but was aware I may have been 5-10sec too fast, with Anderson St hill in front of me, I maintained pace and really pushed myself on the flat and around the corner. The final 1k I was breathing harder than I can ever remember and I worked up on a Sandy Div 6 runner and past him with ease, I was starting to lose form with 300 to go but I held on for a great PB of 14:42.
Splits:3:46, 3:58, 3:52 & 3:05 for the final 800+.
Afterwards I felt very ordinary, and released the final contents of my stomach, thankfully with some dignity. I had a great cool down run on nearly 40 minutes and then enjoyed some time with friends.
The photo is on the start of the Div 5 race, our fastest athlete is wearing the hat (12:26, I think for the Tan).
Fri 16 Sep, Fawkner Park
6km today and 50km for the week, 79.5kg
Early run (6am), 2 very easy laps of Fawkner Park, starting & finishing at Victoria Barracks. Looking forward to the weekend race, Tan relays, currently my Club will have 7 teams, 2 men, 2 women, men U20 & U16 and women U18, with four members making their winter debut.
Rest tomorrow, will be at a Soccer Family/Presentation Day for many hours.
Food Intake;
Breaky: 3 clices of wholemeal toast with vegemite, glass of OJ & a banana
Morning snack: tub of yogurt & a mandarin
Lunch: 2 gourmet sausages & salad (work BBQ)
Late arvo snack: about a cup of almonds & sultanas
Dinner: big bowl of varios steamed vegies & some potato too
Early run (6am), 2 very easy laps of Fawkner Park, starting & finishing at Victoria Barracks. Looking forward to the weekend race, Tan relays, currently my Club will have 7 teams, 2 men, 2 women, men U20 & U16 and women U18, with four members making their winter debut.
Rest tomorrow, will be at a Soccer Family/Presentation Day for many hours.
Food Intake;
Breaky: 3 clices of wholemeal toast with vegemite, glass of OJ & a banana
Morning snack: tub of yogurt & a mandarin
Lunch: 2 gourmet sausages & salad (work BBQ)
Late arvo snack: about a cup of almonds & sultanas
Dinner: big bowl of varios steamed vegies & some potato too
Friday 16 September 2005
Thu 15 Sep, track session
9km today and 44km for the week, 79.5kg
Arrived at the track about 5:20pm, again late, dealing with so many life issues. Quickly spoke to Cam, first time I had seen him in nearly 2 weeks and then took off and did 7 laps of the track to warm up, with company after my first, which was good, I needed to talk instead of brooding. After my laps, I did 3 60m strides and then some stretching and limited drills. I put on my spikes to start allowing my body to become re-use to them and did 5 more 70m strides at a quickish pace.
Tonight Burkie suggested 6x400m at 80sec, which I agreed but I knew I would go faster, but I ended up too fast. Splits (recovery):
72 (85sec)
73 (105sec, I changed out of my spikes into flats)
76 (90sec)
76 (91sec)
80 (88sec)
75.8 (walked 150m)
Finished off with 7/8 laps with company for 4/5.
Food Intake:
Breaky: Nutra grain & slice of multi grain toast with vegemite
Morning tea: apple & 1/2 tub of plain yogurt
Lunch: small bowl of pasta, tomato based with chicken
Afternoon: can of red bull & orange
Tea: steamed fish & green vegies
Supper: couple of handful of dried fruit & 2 dry salada
5 1/2 bottles of water
Arrived at the track about 5:20pm, again late, dealing with so many life issues. Quickly spoke to Cam, first time I had seen him in nearly 2 weeks and then took off and did 7 laps of the track to warm up, with company after my first, which was good, I needed to talk instead of brooding. After my laps, I did 3 60m strides and then some stretching and limited drills. I put on my spikes to start allowing my body to become re-use to them and did 5 more 70m strides at a quickish pace.
Tonight Burkie suggested 6x400m at 80sec, which I agreed but I knew I would go faster, but I ended up too fast. Splits (recovery):
72 (85sec)
73 (105sec, I changed out of my spikes into flats)
76 (90sec)
76 (91sec)
80 (88sec)
75.8 (walked 150m)
Finished off with 7/8 laps with company for 4/5.
Food Intake:
Breaky: Nutra grain & slice of multi grain toast with vegemite
Morning tea: apple & 1/2 tub of plain yogurt
Lunch: small bowl of pasta, tomato based with chicken
Afternoon: can of red bull & orange
Tea: steamed fish & green vegies
Supper: couple of handful of dried fruit & 2 dry salada
5 1/2 bottles of water
Thursday 15 September 2005
Wed 14 Sep, run along the Yarra
9km today and 35km for the week, 79.6kg
I would have liked to run further today, but with work constraints and attending an Opening Doors Workshop at Olympic Park I could only manage just over 9k in my allocated time. I started with a lap around the outside of Vic Barracks at warm up pace and did a handful of quad, calf & hammie stretches, then i made my way down to the river, city side at a quickish pace. Once I got on the path alongside the river I ran at 5km pace until I got to the bridge at Chapel St (all up 20:30) and deliberately slowed down to a comfortable 4:40ish pace and returned back to the Barracks. A quick 50 sit ups & 30 push ups followed by some calf, achilles & hammie stretching.
Today's eats:
Breaky - Special K with a dollop of yogurt & low fat milk
Morning snack - apple, low fat museli bar, herbal tea
Lunch - Vegie Green curry with noodles, med serve, can of V
Arvo snack - salada with vegemite handful of dry fruit, herbal tea
Dinner - spaghetti pasta with a little meat sauce
Supper - coffee & couple of finger s/w
5 bottles of water throughout the day & night
Meeting at OP was interesting, AV are encouraging their Clubs to be open to all members, including AWD athletes, this was a way for our CLub to show an interest and to pick up some useful info. The talks by Peter Russell, multiple para olympian & world champ gold medalist, & Tim (surname ???) who also has won many medals were extremely interesting and funny.
I would have liked to run further today, but with work constraints and attending an Opening Doors Workshop at Olympic Park I could only manage just over 9k in my allocated time. I started with a lap around the outside of Vic Barracks at warm up pace and did a handful of quad, calf & hammie stretches, then i made my way down to the river, city side at a quickish pace. Once I got on the path alongside the river I ran at 5km pace until I got to the bridge at Chapel St (all up 20:30) and deliberately slowed down to a comfortable 4:40ish pace and returned back to the Barracks. A quick 50 sit ups & 30 push ups followed by some calf, achilles & hammie stretching.
Today's eats:
Breaky - Special K with a dollop of yogurt & low fat milk
Morning snack - apple, low fat museli bar, herbal tea
Lunch - Vegie Green curry with noodles, med serve, can of V
Arvo snack - salada with vegemite handful of dry fruit, herbal tea
Dinner - spaghetti pasta with a little meat sauce
Supper - coffee & couple of finger s/w
5 bottles of water throughout the day & night
Meeting at OP was interesting, AV are encouraging their Clubs to be open to all members, including AWD athletes, this was a way for our CLub to show an interest and to pick up some useful info. The talks by Peter Russell, multiple para olympian & world champ gold medalist, & Tim (surname ???) who also has won many medals were extremely interesting and funny.
Tuesday 13 September 2005
Tue 13 Sep, midday run & evening track session
16km today and 26km for the week, 79.7kg
I ran at lunch today to break the day up and get out of the office, I ran the tan + today (St Kilda Rd, Domain & Punt Rd), caught up with a friend near the pillars and walked over to AV to sort some things and then jogged back to work.
Evening session; arrived at the track about 5:15pm, too late to catch up with what Mick was doing (I think he went for a road run) and most others I know are starting to prepare for track racing, so I knew I was by myself tonight. I ran 5 laps for a warm up and then 5x70m stride thru's, followed by some basic & limited stretching. Tonight I planned 6/8x1k repeats (depending on how I felt) at my 10k pace, 95sec per lap with a 90 sec jogging recovery (NO walking). I haven't done much long rep work in the past few weeks, so a little slower was probably a good idea & taking into account my weekend actvities. After my w/up jog, I felt my legs were a little cool so I changed into my nike tights and wore a coolmax T.
Splits (recovery):
3:58 (1:29)
3:58 (1:32)
3:55 (1:35)
3:57 (1:35)
4:01 (1:33)
4:03 (walked 300m)
After my walk I put on jacket, did a few light calf & achilles stretches and then took off and did a seven lap cool down, which is slightly longer than normal, but a few others joined and so I was happy to just chat & run. All up not a bad session, but would have preferred the last 2 to be slightly quicker.
Today's eating
Breaky: small glass of OJ & a medium bowl of Special K & museli
Morning snack: wholemeal s/w with egg & lettuce, herbal tea
Lunch: pea & ham soup with a slice of multi grain bread
Arvo snack: couple of handfuls of sultanas
Dinner: crumbed fish & vegies with sweet potato mash
Super: herbal tea & 4 snakes alive
Drank 4 or 5 bottles of water throughtout the day.
I'll probably only note my food intake for a week or so, I'm assuming I'll get very bored of writing things down.
I ran at lunch today to break the day up and get out of the office, I ran the tan + today (St Kilda Rd, Domain & Punt Rd), caught up with a friend near the pillars and walked over to AV to sort some things and then jogged back to work.
Evening session; arrived at the track about 5:15pm, too late to catch up with what Mick was doing (I think he went for a road run) and most others I know are starting to prepare for track racing, so I knew I was by myself tonight. I ran 5 laps for a warm up and then 5x70m stride thru's, followed by some basic & limited stretching. Tonight I planned 6/8x1k repeats (depending on how I felt) at my 10k pace, 95sec per lap with a 90 sec jogging recovery (NO walking). I haven't done much long rep work in the past few weeks, so a little slower was probably a good idea & taking into account my weekend actvities. After my w/up jog, I felt my legs were a little cool so I changed into my nike tights and wore a coolmax T.
Splits (recovery):
3:58 (1:29)
3:58 (1:32)
3:55 (1:35)
3:57 (1:35)
4:01 (1:33)
4:03 (walked 300m)
After my walk I put on jacket, did a few light calf & achilles stretches and then took off and did a seven lap cool down, which is slightly longer than normal, but a few others joined and so I was happy to just chat & run. All up not a bad session, but would have preferred the last 2 to be slightly quicker.
Today's eating
Breaky: small glass of OJ & a medium bowl of Special K & museli
Morning snack: wholemeal s/w with egg & lettuce, herbal tea
Lunch: pea & ham soup with a slice of multi grain bread
Arvo snack: couple of handfuls of sultanas
Dinner: crumbed fish & vegies with sweet potato mash
Super: herbal tea & 4 snakes alive
Drank 4 or 5 bottles of water throughtout the day.
I'll probably only note my food intake for a week or so, I'm assuming I'll get very bored of writing things down.
Monday 12 September 2005
Mon 12 Sep, a run along the river
10km today and for the week, 79.8kg
Didn't run on the weekend, but all of my weekend partying is coming to an end, back to getting serious and because I have nothing else planned. Saturday night was a blast, Western A's celebrated 10 years and the partying went until 5/6am and a 'little' bit of alcohol was consumed. And yet again I possibly made an arse of myself but I'll survive. Enough about that
Today I went out for a 10k ish run along the Yarra City Trail up to Chapel St bridge and then back towards the city, up Punt, down Walsh, up Anderson and then along Domain until I got to Govt Dve, then a lap around the exterior of Vic Barracks. Needed to clear my head, so 10 minutes into the run I started to lift the pace and ran at 10k race pace for approx 25 minutes, a great workout.
Over the past month I have been partying a little harder than normal and I have probably affected some of short term goals, but its all about choice. Over the past week I have received a couple of messages on my blog and a few e-mails from friends who have helped me make a few decisions regarding how much I want to run faster than I currently am, whilst I never will be good, I do want to be better than I am and I so much want to 'break' 40 minutes for 10km, so a few sacrifices will be made. Firstly my last drink of alcohol until the second week of December was had at about 5.30am on Sunday morning, and reduce my intake of food slightly and really watch and think about what I'm going to eat, no more museli bars & such, lots of fruit & veg. Its funny I mentioned to a couple of friends that I was hoping to lose 3-5kg and they kind of freaked and said that I didn't have it to lose, whilst I have over the past 2 years lost a lot of weight I'm sure that I could be slightly smaller around the stomach and upper legs, well I hope so. So for the next month or so I'll probably dribble on about my food intake too much, cause I know no-one else is really interested in what I do, so I put here so I can read about it & over analyse it all.
Today:
breaky - small bowl of cerial with low fat milk & a bottle of water whilst driving to work
morning snack - can of V, apple and another bottle & a half of water
lunch - green salad & a piece of chicken, a piece of wholemeal bread, more water (esp after run)
arvo - 2 dry salada biscuits, handful of dried fruit
dinner - chicken & stir fry vegies
supper - water
Didn't run on the weekend, but all of my weekend partying is coming to an end, back to getting serious and because I have nothing else planned. Saturday night was a blast, Western A's celebrated 10 years and the partying went until 5/6am and a 'little' bit of alcohol was consumed. And yet again I possibly made an arse of myself but I'll survive. Enough about that
Today I went out for a 10k ish run along the Yarra City Trail up to Chapel St bridge and then back towards the city, up Punt, down Walsh, up Anderson and then along Domain until I got to Govt Dve, then a lap around the exterior of Vic Barracks. Needed to clear my head, so 10 minutes into the run I started to lift the pace and ran at 10k race pace for approx 25 minutes, a great workout.
Over the past month I have been partying a little harder than normal and I have probably affected some of short term goals, but its all about choice. Over the past week I have received a couple of messages on my blog and a few e-mails from friends who have helped me make a few decisions regarding how much I want to run faster than I currently am, whilst I never will be good, I do want to be better than I am and I so much want to 'break' 40 minutes for 10km, so a few sacrifices will be made. Firstly my last drink of alcohol until the second week of December was had at about 5.30am on Sunday morning, and reduce my intake of food slightly and really watch and think about what I'm going to eat, no more museli bars & such, lots of fruit & veg. Its funny I mentioned to a couple of friends that I was hoping to lose 3-5kg and they kind of freaked and said that I didn't have it to lose, whilst I have over the past 2 years lost a lot of weight I'm sure that I could be slightly smaller around the stomach and upper legs, well I hope so. So for the next month or so I'll probably dribble on about my food intake too much, cause I know no-one else is really interested in what I do, so I put here so I can read about it & over analyse it all.
Today:
breaky - small bowl of cerial with low fat milk & a bottle of water whilst driving to work
morning snack - can of V, apple and another bottle & a half of water
lunch - green salad & a piece of chicken, a piece of wholemeal bread, more water (esp after run)
arvo - 2 dry salada biscuits, handful of dried fruit
dinner - chicken & stir fry vegies
supper - water
Friday 9 September 2005
Fri 9 Sep, a couple of laps of the Tan
8km today, 54km for the week, 79.7kg
Lunch time run, just before 1pm, out for 2 laps of the Tan, first one was easy to cruising just over 17 minutes. On arrival at the pillars I had a 5 min break and took off to run a fast lap, with the idea of getting to re-know how to run the course fast, noting it has been 2 years since last racing around the Tan during the Corporate Cup. The fast lap was 15:20, I was intending on takingmy km splits, but I forgot to hit the button on the 2nd & 3rd km spots, the first was in 3:52, which felt very comfy, so I was hoping to move up Anderson well and then continue on, but it wasn't a fluent as I had hoped.
Whilst typing I thought I would check what my PB is for the Tan, it was 15:40, so I should be happy, that time was set in Jul 05. I am hoping at the Tan Relays (Sun 18 Sep) I can break 15 minutes, or at least get damm close!
Lunch time run, just before 1pm, out for 2 laps of the Tan, first one was easy to cruising just over 17 minutes. On arrival at the pillars I had a 5 min break and took off to run a fast lap, with the idea of getting to re-know how to run the course fast, noting it has been 2 years since last racing around the Tan during the Corporate Cup. The fast lap was 15:20, I was intending on takingmy km splits, but I forgot to hit the button on the 2nd & 3rd km spots, the first was in 3:52, which felt very comfy, so I was hoping to move up Anderson well and then continue on, but it wasn't a fluent as I had hoped.
Whilst typing I thought I would check what my PB is for the Tan, it was 15:40, so I should be happy, that time was set in Jul 05. I am hoping at the Tan Relays (Sun 18 Sep) I can break 15 minutes, or at least get damm close!
Thu 8 Sep, lunch time & an evening track session
12km today, 46km for the week, 79.8kg
I need to get back into my routine, change of circumstances has affected my morning sessions, as at next week I am going to have to start getting up at 5am to get 2 or 3 sessions in early and then use 1 or 2 lunch times & 1 or 2 evening sessions. I intend to return to 6-7 sessions a week for the next month and then increase to 7-8 sessions. As well I have decided that after this weekend (Western A's 10th Anniversary Dinner) I will remove alcohol from my diet and reassess my intake of other foods, increasing vegies & fruit.
But to get to my runs on Thursday, at lunch I ran approach 6km with a guy from work, he worked hard and I was happy with the pace, probably 4.30-4.40 pace, ran from the barracks upto the Yarra and then along until we got to Punt Rd, up the hill and then around the 'outer' Tan. Followed by some stretching, I have noticed that the achilles is still tightish after the w/e race.
Evening, I arrived at the track late (5.30) and it was very windy, to run against the wind was an effort, I was at the track mainly for a short meeting and to wear my spikes for the first time in many months. I ran 5 laps of the track in reverse, ensuring each lap was faster than the last, stretched for 15 minutes and then did 5x80 at pace with my DS trainers and then I put on the spikes and did 5x80 faster with my spikes, especially concentrating on the first 20m, like a 800m start. Finished off with 4 laps to cool down and then meeting & home.
I need to get back into my routine, change of circumstances has affected my morning sessions, as at next week I am going to have to start getting up at 5am to get 2 or 3 sessions in early and then use 1 or 2 lunch times & 1 or 2 evening sessions. I intend to return to 6-7 sessions a week for the next month and then increase to 7-8 sessions. As well I have decided that after this weekend (Western A's 10th Anniversary Dinner) I will remove alcohol from my diet and reassess my intake of other foods, increasing vegies & fruit.
But to get to my runs on Thursday, at lunch I ran approach 6km with a guy from work, he worked hard and I was happy with the pace, probably 4.30-4.40 pace, ran from the barracks upto the Yarra and then along until we got to Punt Rd, up the hill and then around the 'outer' Tan. Followed by some stretching, I have noticed that the achilles is still tightish after the w/e race.
Evening, I arrived at the track late (5.30) and it was very windy, to run against the wind was an effort, I was at the track mainly for a short meeting and to wear my spikes for the first time in many months. I ran 5 laps of the track in reverse, ensuring each lap was faster than the last, stretched for 15 minutes and then did 5x80 at pace with my DS trainers and then I put on the spikes and did 5x80 faster with my spikes, especially concentrating on the first 20m, like a 800m start. Finished off with 4 laps to cool down and then meeting & home.
Tuesday 6 September 2005
Tue 6 Sep, a run from the track
9km today, 34km for the week Recovered fairly well from the race, I know I should have done a cool down on Sunday after the race, but I didn't. I know I should have run a few easy k's on Monday but I decided to protect my chaffing and give it a rest. But overall I felt ok, I could feel a little in the quads & a bit on the achilles/calf region (probably from my flats).
I arrived at the track about 5:15pm tonight, a little late, some people in my household have trouble with time! Anyway the guys were slowly moving around the track, waiting for me, which is good of them. I rang to let them know I was running late & Dave mention that he wasn't 100% & I knew Mick wasn't either, so we agreed an easy jog would be better than trying to do interval work.
So once I was ready the three of us made our way out and did 45 minutes of easy running, chatting and complaining about how sore we were & lots of general chatting.
Afterwards I remained at the track and did more than 15 minutes of good stretching.
Yesterday I sent an email to my coach trying to work out how I would attack the next 3 months, with T&F upcoming, but I want to remain focused on a sub 40 min 10k and running in the lower grade Zatopek at Box Hill on Monday 5 Dec. Basically the plan will be to return to the previous months style of training, re-introduce the hill work and go from there, the only difference will be I will also run a few track races, but I will run a handful of 5000m races for the experience of multiple laps.
A picture of Sunday's race, not me, but the middle of the field!
I arrived at the track about 5:15pm tonight, a little late, some people in my household have trouble with time! Anyway the guys were slowly moving around the track, waiting for me, which is good of them. I rang to let them know I was running late & Dave mention that he wasn't 100% & I knew Mick wasn't either, so we agreed an easy jog would be better than trying to do interval work.
So once I was ready the three of us made our way out and did 45 minutes of easy running, chatting and complaining about how sore we were & lots of general chatting.
Afterwards I remained at the track and did more than 15 minutes of good stretching.
Yesterday I sent an email to my coach trying to work out how I would attack the next 3 months, with T&F upcoming, but I want to remain focused on a sub 40 min 10k and running in the lower grade Zatopek at Box Hill on Monday 5 Dec. Basically the plan will be to return to the previous months style of training, re-introduce the hill work and go from there, the only difference will be I will also run a few track races, but I will run a handful of 5000m races for the experience of multiple laps.
A picture of Sunday's race, not me, but the middle of the field!
Monday 5 September 2005
Sun 4 Sep, Vic Half Marathon Championships
25km today, 79.8kg
A beautiful morning, coolish with an expected top temperature of 18 degrees awaited, there was no wind and with a relatively fastish course (less the 7 U turns) I was hoping to day was the day where I would get one of my 2005 goals, sub 90 minutes.
Up at 5:15am so I could have breaky hours before the race, small bowl of porridge & a bottle of watered down Gatorade (50/50), showered and watched the news until 6:30 and then hopped into the car & sipped on another bottle of watered down gatorade with a small banana. I arrived and parked near the start line at 7:10, 50 minutes prior to the start, I picked up the Club notes from AV, registered with the Vic Masters for the O35 age group and then went for a 15 min easy warm up. 30 minutes prior to the start the entire team had arrived and I did some light stretching and was feeling very good. 15 minutes prior to dumped my bag into my car, I was ready with a light jacket to remain warm.
On the start line said hi to a few guys I have got to know quite well via CR, Fish, Jegster, Chris B, Old Miler & a few others, lots of best wishes. I looked behind me and noticed that a lot of people were behind me, strangely over the past year I have slowly moved myself further up the starting group, I used to start on the very back line. The group walked to the official start line and then bang, off we went, with most of the Western A' guys all starting together, 300m or so into the race Gary mentioned that we may have been going sub 85 pace (a slight stretch of the truth, but he got his point across), so a slight slow down was required, we hit the first k marker in 4:10 (I think). For what ever reason I had not decided to use my lap function for every km, in hindsight I wish I did, but I did note each lap time??? I was fortune it enough to have Gary (uncle) ran along side me for the majority of the race, which was great, someone to keep me in control, someone to chat with occasionally and to motivate me when it started to get tough.
For those who do not know this course, it is an approximate 6k + looped course, out & back = 3k ish and then the opposite direction out & back = 3k ish, meaning 7 laps of a sort. (probably didn't explain very well, oh well). Gary was calling out km times and I was taking lap times, from memory the first 10 k's were generally 4:14ish, some slightly faster & some slower, but generally consistent, I past the 10k marker in 41:45ish, which was pleasing. I was becoming confident of achieving my goal around the 15k mark, but at the same time it was becoming harder to continue on, with the lat 3k taking quite a long time and there was no big finish today, just a BIG smile when I crossed the line.
Lap Splits:
12:50
11:55
13:10
12:19
13:08
12:03
14:19
Total time: 1h 29m 47s
Obviously the 2 laps are different distances, but the course is accredited, as it was used for qualifying purposes for the World Half Marathon.
:-) :-) :-) :-) :-)
A beautiful morning, coolish with an expected top temperature of 18 degrees awaited, there was no wind and with a relatively fastish course (less the 7 U turns) I was hoping to day was the day where I would get one of my 2005 goals, sub 90 minutes.
Up at 5:15am so I could have breaky hours before the race, small bowl of porridge & a bottle of watered down Gatorade (50/50), showered and watched the news until 6:30 and then hopped into the car & sipped on another bottle of watered down gatorade with a small banana. I arrived and parked near the start line at 7:10, 50 minutes prior to the start, I picked up the Club notes from AV, registered with the Vic Masters for the O35 age group and then went for a 15 min easy warm up. 30 minutes prior to the start the entire team had arrived and I did some light stretching and was feeling very good. 15 minutes prior to dumped my bag into my car, I was ready with a light jacket to remain warm.
On the start line said hi to a few guys I have got to know quite well via CR, Fish, Jegster, Chris B, Old Miler & a few others, lots of best wishes. I looked behind me and noticed that a lot of people were behind me, strangely over the past year I have slowly moved myself further up the starting group, I used to start on the very back line. The group walked to the official start line and then bang, off we went, with most of the Western A' guys all starting together, 300m or so into the race Gary mentioned that we may have been going sub 85 pace (a slight stretch of the truth, but he got his point across), so a slight slow down was required, we hit the first k marker in 4:10 (I think). For what ever reason I had not decided to use my lap function for every km, in hindsight I wish I did, but I did note each lap time??? I was fortune it enough to have Gary (uncle) ran along side me for the majority of the race, which was great, someone to keep me in control, someone to chat with occasionally and to motivate me when it started to get tough.
For those who do not know this course, it is an approximate 6k + looped course, out & back = 3k ish and then the opposite direction out & back = 3k ish, meaning 7 laps of a sort. (probably didn't explain very well, oh well). Gary was calling out km times and I was taking lap times, from memory the first 10 k's were generally 4:14ish, some slightly faster & some slower, but generally consistent, I past the 10k marker in 41:45ish, which was pleasing. I was becoming confident of achieving my goal around the 15k mark, but at the same time it was becoming harder to continue on, with the lat 3k taking quite a long time and there was no big finish today, just a BIG smile when I crossed the line.
Lap Splits:
12:50
11:55
13:10
12:19
13:08
12:03
14:19
Total time: 1h 29m 47s
Obviously the 2 laps are different distances, but the course is accredited, as it was used for qualifying purposes for the World Half Marathon.
:-) :-) :-) :-) :-)
Friday 2 September 2005
Thu 1 Sep, track session, again
11km today & 30km for week
The plan today was to run 2 laps of the Tan, but I forgot my running gear, so I decided I would train at the track. I started with 5 laps of the track in lane 4-8 and then 10x70m run throughs with some drills on the slow return & some light stretching after the first 5 repeats.
After a brief chat with Burkie re my pace for Sunday's Half we agreed 15 minutes of bends & straights and then a few laps just slightly faster than my HM pace. I ended up doing 18 minutes of bends & straights before doing 3 laps at 100 sec per lap, but all 3 were too fast so I stopped & walked a lap to try and get the faster stuff out of my rhythm and then did 2 more, which were only 1-2 too fast.
Finishing with 5 laps to cool down dressed in pants & top, it was starting to cool down quite dramatically & quickly.
I'm hoping that the weather will be nice to me on Sunday and I think I am ready to have a go at my 'wanted' time. Hopefully I get it right on Sunday, I have stuffed up many other things this week........ :-(
The plan today was to run 2 laps of the Tan, but I forgot my running gear, so I decided I would train at the track. I started with 5 laps of the track in lane 4-8 and then 10x70m run throughs with some drills on the slow return & some light stretching after the first 5 repeats.
After a brief chat with Burkie re my pace for Sunday's Half we agreed 15 minutes of bends & straights and then a few laps just slightly faster than my HM pace. I ended up doing 18 minutes of bends & straights before doing 3 laps at 100 sec per lap, but all 3 were too fast so I stopped & walked a lap to try and get the faster stuff out of my rhythm and then did 2 more, which were only 1-2 too fast.
Finishing with 5 laps to cool down dressed in pants & top, it was starting to cool down quite dramatically & quickly.
I'm hoping that the weather will be nice to me on Sunday and I think I am ready to have a go at my 'wanted' time. Hopefully I get it right on Sunday, I have stuffed up many other things this week........ :-(
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