10km today and 30km for the week so far
WOW what a night, a great night, so good I couldn't go to work, some of the highs...
Today I manage what was suppose to be an even 4.40ish pace run around the local roads & streets with a few visits on dirt around some local reserves & parks.
I probably went a little too fast for a few k's here and there but overall a nice run in the evening.
October's Stats:
TOTAL KM : 280km (Missed days: 5 days)
YEARLY TOTAL: 2671km
EXCUSES: a few days lay off here & there
PROBLEMS: none really
RACES: a few track races, with lots of PBs for the 800, 1500, 3 & 5k
NOVEMBER RACES: a few more track races
GOALS: Prepare myself for Zatopek (5 Dec), back into 80k weeks and hill work.
Monday, 31 October 2005
Sun 30 Oct, You Yangs in the arvo
20km today and for the week so far
Well a very easy week last week, will need to get back to my routine, so many things are happening in my life at the moment and most of them are not good! This weekend I had a 4 day break which had some extremely BIG highs and some very LOW lows, whilst I do not want my running blog to become where I type about my life I have mentioned it (& I know what I mean, without saying too much)so I can try to understand why my running took a backwards step for more important life issues, enough said.
Saturday night Connor & Declan stayed at their dad's new house for the first time, so running was not a priority. On Sunday arvo when I took the boys home I drove for an afternoon stroll at the You Yangs, arriving 4.30pm, the plan was to run one lap (14k) and then go home. I moved easily thru the hills and pushed on the flats, nearing the hour mark I knew I was really enjoying myself so I continued on back to the car, rehydrated and then made my way onto one of the horse trails for an extra 25-30 minutes. Ran in just shorts and was drenched in sweat, had a great run without going to fast, as I was aware I had been bludging last week and this week was going to be different, so I didn't want to push to early too soon.
Finished off with 10 minutes of standing stretches.
Well a very easy week last week, will need to get back to my routine, so many things are happening in my life at the moment and most of them are not good! This weekend I had a 4 day break which had some extremely BIG highs and some very LOW lows, whilst I do not want my running blog to become where I type about my life I have mentioned it (& I know what I mean, without saying too much)so I can try to understand why my running took a backwards step for more important life issues, enough said.
Saturday night Connor & Declan stayed at their dad's new house for the first time, so running was not a priority. On Sunday arvo when I took the boys home I drove for an afternoon stroll at the You Yangs, arriving 4.30pm, the plan was to run one lap (14k) and then go home. I moved easily thru the hills and pushed on the flats, nearing the hour mark I knew I was really enjoying myself so I continued on back to the car, rehydrated and then made my way onto one of the horse trails for an extra 25-30 minutes. Ran in just shorts and was drenched in sweat, had a great run without going to fast, as I was aware I had been bludging last week and this week was going to be different, so I didn't want to push to early too soon.
Finished off with 10 minutes of standing stretches.
Fri 28 Oct, the Tan
4km today and 25km for the week so far
Another pathetic approach to my running, just a short trot around the Tan before stopping early for the day for a work BBQ and a couple of beers, then an early finish for the day.
Easy pace around the Tan; 17:30. Little A's tommorrow, no running until Sunday arvo as I will be spending some quality time with Connor & Declan!
Another pathetic approach to my running, just a short trot around the Tan before stopping early for the day for a work BBQ and a couple of beers, then an early finish for the day.
Easy pace around the Tan; 17:30. Little A's tommorrow, no running until Sunday arvo as I will be spending some quality time with Connor & Declan!
Friday, 28 October 2005
Thu 27 Oct, Vic Milers Club Inaugural Race
6.5km today and 21km for the week so far
What a light week, 2 days of not running, 2 days of eating more than normal, 2 days of less sleep and 2 days where I normally would have been running, but at least I'm not overdone.....
Tonight myself, Cam & Luke (one of Cam's mate's) are competing at Box Hill with the Victorian Milers Club, this is their first meet, there are 4 men's heats and 2 women's heat, I was allocated to race in the Men's 4th heat, which appeared to have some very fast 4:20ish runners OMG.
The drive from Hoppers was very painful, 90-95 minutes, you have to love peak hour traffic. We arrived at 6.30ish which was 1 hour before the boys race, we registered and went for a warm up with Toomz, afterwards I caught up with ChrisB, jegster, Old Miler, Journeyman and heaps of others who run with Sandy who I have been for a few runs in the Dandy's. Myself, jegster and ChrisB were running in the same race, basically we knew there would be 2 groups, the 4:20-30 group and the 4:40+ group.
The boys ran great, Luke set a new PB (4:06) and Cam who has a PB of 4:12 but this season has run 4:37 & 4:29 ran a very good race finishing in 4:14, thank goodness, he is starting to come back. My race started quite quickly and by the 120m mark the groups had already formed. My first lap was in 71-72, too fast, but must continue on, I tried to keep the pace up but I had no kick for the final 300 and suffered when past by 3 who had been following, I tried to remain with them but couldn't. Crossed 4:48.8, 1.5 sec of my PB but I was happy, second time under 4:50 so I cannot complain. 11th out of 13.
Overall the concept was good, race and watch a bunch of very good fast races. Look forward to the next one.
What a light week, 2 days of not running, 2 days of eating more than normal, 2 days of less sleep and 2 days where I normally would have been running, but at least I'm not overdone.....
Tonight myself, Cam & Luke (one of Cam's mate's) are competing at Box Hill with the Victorian Milers Club, this is their first meet, there are 4 men's heats and 2 women's heat, I was allocated to race in the Men's 4th heat, which appeared to have some very fast 4:20ish runners OMG.
The drive from Hoppers was very painful, 90-95 minutes, you have to love peak hour traffic. We arrived at 6.30ish which was 1 hour before the boys race, we registered and went for a warm up with Toomz, afterwards I caught up with ChrisB, jegster, Old Miler, Journeyman and heaps of others who run with Sandy who I have been for a few runs in the Dandy's. Myself, jegster and ChrisB were running in the same race, basically we knew there would be 2 groups, the 4:20-30 group and the 4:40+ group.
The boys ran great, Luke set a new PB (4:06) and Cam who has a PB of 4:12 but this season has run 4:37 & 4:29 ran a very good race finishing in 4:14, thank goodness, he is starting to come back. My race started quite quickly and by the 120m mark the groups had already formed. My first lap was in 71-72, too fast, but must continue on, I tried to keep the pace up but I had no kick for the final 300 and suffered when past by 3 who had been following, I tried to remain with them but couldn't. Crossed 4:48.8, 1.5 sec of my PB but I was happy, second time under 4:50 so I cannot complain. 11th out of 13.
Overall the concept was good, race and watch a bunch of very good fast races. Look forward to the next one.
Wednesday, 26 October 2005
Tue 25 Oct, no running today
0km today and 15km for the week so far
It's going to be a very low mileage week, no problems, but with a short run on Sunday and no running today, a short easy run on Wednesday and a 1500m race on Thursday, this will mean a very low week.
Did a bunch of situps, push ups & crunches, but that's it!
It's going to be a very low mileage week, no problems, but with a short run on Sunday and no running today, a short easy run on Wednesday and a 1500m race on Thursday, this will mean a very low week.
Did a bunch of situps, push ups & crunches, but that's it!
Monday, 24 October 2005
Mon 24 Oct, a lap of Albert Park
9km today and 15km for the week so far
Arrived at work just before 7am, intention was to run 2 laps of Albert Park plus getting there & back, but half way around I decided one lap would be suffice. Beautiful morning, lots of sunshine and no wind, i wish I was running faster this morning it would have been great. 20:15 around the lake.
Western A' Club Committee meeting tonight & AV Winter Meeting on Wednesday.
Arrived at work just before 7am, intention was to run 2 laps of Albert Park plus getting there & back, but half way around I decided one lap would be suffice. Beautiful morning, lots of sunshine and no wind, i wish I was running faster this morning it would have been great. 20:15 around the lake.
Western A' Club Committee meeting tonight & AV Winter Meeting on Wednesday.
Sun 23 Oct, CR 5k Wobble
6km today and for the week so far
Arrived at the Brighton Baths minutes prior to the start (rolleyes), so my warm up was ordinary, I predicted in the guessing comp 19:05, I should have taken into account the head wind on the return trip and the fact that I raced hard yesterday, oh well.
The photo left to right; Me, Kelvin, Old Miler, Greybeard & lots of others
I started hard (as per normal), running alongside Tim Crosbie (not the smartest thing to do, he is much faster than me). I stayed with Tim until just prior to the 1k mark where I moved right behind him, but by this stage I knew I was already in trouble, with my quads starting to hurt and a feeling of build up in the hammies, I knew it was going to be a long 5k race. Still running fast enough at the 2k mark but quickly I was looking for Tim to turn around, but he kept on going, this 500m felt like 800m, OMG it is going to be along way home. At the 3k mark I deliberately slowed down and even moved off the course into a park and stopped and had a drink from a fountain, once back on I cruised in probably at 4:15-30 pace, finished 20:50ish, fairly ordinary.
Leading; Me & Old Miler, just behind Kelvin, Eskimo & Blueboy
Not much of a cool down, but did get to have coffee and chat with some old & new acquaintances, which was the 'real' purpose of the day! Spent the remainder of the day in the city and meet up with a special friend!
Arrived at the Brighton Baths minutes prior to the start (rolleyes), so my warm up was ordinary, I predicted in the guessing comp 19:05, I should have taken into account the head wind on the return trip and the fact that I raced hard yesterday, oh well.
The photo left to right; Me, Kelvin, Old Miler, Greybeard & lots of others
I started hard (as per normal), running alongside Tim Crosbie (not the smartest thing to do, he is much faster than me). I stayed with Tim until just prior to the 1k mark where I moved right behind him, but by this stage I knew I was already in trouble, with my quads starting to hurt and a feeling of build up in the hammies, I knew it was going to be a long 5k race. Still running fast enough at the 2k mark but quickly I was looking for Tim to turn around, but he kept on going, this 500m felt like 800m, OMG it is going to be along way home. At the 3k mark I deliberately slowed down and even moved off the course into a park and stopped and had a drink from a fountain, once back on I cruised in probably at 4:15-30 pace, finished 20:50ish, fairly ordinary.
Leading; Me & Old Miler, just behind Kelvin, Eskimo & Blueboy
Not much of a cool down, but did get to have coffee and chat with some old & new acquaintances, which was the 'real' purpose of the day! Spent the remainder of the day in the city and meet up with a special friend!
Sat 22 Oct, 1500m race
12km today and 70km for the week so far
Normal Saturday morning with Little A's and off to Aberfeldie, thunderstorms forecasted all afternoon. I arrived approximately 1 hour prior to my race and went for a 3-4k warm up, followed by a few strides at a quicker pace and then 10-15 minutes of stretching, sometimes in light rain.
I was in a 4:40-4:55 group, 15 of us. My aim was to run the first lap in 76 and be very controlled and then maintain that for until the 1k mark, then a slight pick up of intensity and see what happens with another pick up with 230m. On the starting line I was in the middle of the line, start & was able to get into lane 1 quite quickly and follow a group up the straight & around the bend, once into the main straight I got blocked and needed to use my arm to force my way thru which happened quickly (very exciting, this seemed like real racing), again back onto the rail and passed Burkie calling lap times (75-76), excellent. I am unsure of what my lap times were for the next lap but it was all controlled, a little bit of mucking around moving around slower runners or changing lines depending on others stride pattern, but most importantly all controlled. The 3rd lap I sat behind a small group knowing I wanted to make a small move when into the front straight, luckily the 2 in front of me opened up a little and I was able to move in between them and move in front and get the inside line prior to the bend (400 to go), once I straightened in the back straight I tried to increase my intensity and make a move around a couple, with 200 to go I got passed by the Melb Uni runner who got me last week in the 8, I tried to follow him and hang on, crossed 6th in a PB of 4:47.17 WOW :-) I was very surprised by my time, Burkie was not, he told me just prior I would run 4:47-48 if I did it right, no wonder he is a coach!
For my cool down I went for a 5-6km run around the river with Adam (ads) and chatted about our races and his upcoming Auckland Marathon (good luck), Later in POURING rain I raced a 400m in 1:04.1 which was good considering the conditions.
Normal Saturday morning with Little A's and off to Aberfeldie, thunderstorms forecasted all afternoon. I arrived approximately 1 hour prior to my race and went for a 3-4k warm up, followed by a few strides at a quicker pace and then 10-15 minutes of stretching, sometimes in light rain.
I was in a 4:40-4:55 group, 15 of us. My aim was to run the first lap in 76 and be very controlled and then maintain that for until the 1k mark, then a slight pick up of intensity and see what happens with another pick up with 230m. On the starting line I was in the middle of the line, start & was able to get into lane 1 quite quickly and follow a group up the straight & around the bend, once into the main straight I got blocked and needed to use my arm to force my way thru which happened quickly (very exciting, this seemed like real racing), again back onto the rail and passed Burkie calling lap times (75-76), excellent. I am unsure of what my lap times were for the next lap but it was all controlled, a little bit of mucking around moving around slower runners or changing lines depending on others stride pattern, but most importantly all controlled. The 3rd lap I sat behind a small group knowing I wanted to make a small move when into the front straight, luckily the 2 in front of me opened up a little and I was able to move in between them and move in front and get the inside line prior to the bend (400 to go), once I straightened in the back straight I tried to increase my intensity and make a move around a couple, with 200 to go I got passed by the Melb Uni runner who got me last week in the 8, I tried to follow him and hang on, crossed 6th in a PB of 4:47.17 WOW :-) I was very surprised by my time, Burkie was not, he told me just prior I would run 4:47-48 if I did it right, no wonder he is a coach!
For my cool down I went for a 5-6km run around the river with Adam (ads) and chatted about our races and his upcoming Auckland Marathon (good luck), Later in POURING rain I raced a 400m in 1:04.1 which was good considering the conditions.
Fri 21 Oct, the Tan
4km today and 58km for the week so far
An easy 19 min run around the Tan, got a little wet from a shower, but thankfully I missed any of the BIG storms that where going though Melbourne on the day.
An easy 19 min run around the Tan, got a little wet from a shower, but thankfully I missed any of the BIG storms that where going though Melbourne on the day.
Friday, 21 October 2005
Thu 20 Oct, short sharp track session
7km today and 54km for the week so far
At the track, warm up of 5 laps with strides & some drills, lots of stretching. Speed & shorter breaks is the call today, 6x400m @ 76sec per lap with a 75 sec break, no more. Doing the session with Dave S, Burkie's suggestion is for him to go slightly slower, probably 4 sec, so he will start just before me and the perfect world is we cross the line together.
Splits (recov):
1:14 (1:15)
1:15 (1:15)
1:15 (1:16)
1:16 (1:14
1:18 (1:16)
1:18 (walk 200m, changed shoes, put on more clothes and then a 5 lap c/d with Dave & then Luke)
The short faster stuff really gets the breathing happening, much different to 1k repeats. The breaks were manageable, I asked Luke about his Tue session, 6x800 @ 2.36 with 30 sec break......
Racing on Saturday, 1500m & 400m. May go for an easy 30-45 minute run on Friday.
At the track, warm up of 5 laps with strides & some drills, lots of stretching. Speed & shorter breaks is the call today, 6x400m @ 76sec per lap with a 75 sec break, no more. Doing the session with Dave S, Burkie's suggestion is for him to go slightly slower, probably 4 sec, so he will start just before me and the perfect world is we cross the line together.
Splits (recov):
1:14 (1:15)
1:15 (1:15)
1:15 (1:16)
1:16 (1:14
1:18 (1:16)
1:18 (walk 200m, changed shoes, put on more clothes and then a 5 lap c/d with Dave & then Luke)
The short faster stuff really gets the breathing happening, much different to 1k repeats. The breaks were manageable, I asked Luke about his Tue session, 6x800 @ 2.36 with 30 sec break......
Racing on Saturday, 1500m & 400m. May go for an easy 30-45 minute run on Friday.
Wednesday, 19 October 2005
Tagged by Go Girl
Ok, I have been tagged too!
The rules are:
1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.
This is what I had posted:
The race starts a little late (by 5 or so minutes), there are 11 starters of the listed 12 and Daniel Quin (current Vic Champ) is one of them, oh well I will be lapped multiple times by a couple of the starters, DQ and Grant Morgan the other.
I was talking about an Allcomers AV 5000m race at Williamstown, where I was hoping to break 20 minutes in Jan 05, but over racing and a nice head wind on the back straight resulted in a 20:30ish.
So now I tag:
Wildthing
pepster
A girl running
Martin
Paulc
Wed 19 Oct, Southbank, Docklands
9km today and 47km for the week so far
Arrived at work at 7am, dropped my bags off and took off for an investigative run. Use my running to do some sight seeing. I ran along St Kilda Rd, down into Southbank, past the cafes, casino, past 'Jeff's Shed', then around some of the dock areas and then the Docklands Stadium. WOW, heaps of things have changed around this area since I was last here a few months ago. Then I made my way to Spencer St station, what a mess, then back over the river, past the back of the Crown complex and then back to Vic Bks.
A nice recovery run which I got some sight seeing in!
Arrived at work at 7am, dropped my bags off and took off for an investigative run. Use my running to do some sight seeing. I ran along St Kilda Rd, down into Southbank, past the cafes, casino, past 'Jeff's Shed', then around some of the dock areas and then the Docklands Stadium. WOW, heaps of things have changed around this area since I was last here a few months ago. Then I made my way to Spencer St station, what a mess, then back over the river, past the back of the Crown complex and then back to Vic Bks.
A nice recovery run which I got some sight seeing in!
Tue 18 Oct, 1k repeat track session
13km today and 38km for the week so far
Arrived at the track at 4.45pm ish and took off for a 18 min w/up with Dave & Mick and then 5x60m strides, followed by some stretching, changed to my flats and had a quick chat with Burkie about my w/e race splits and how the legs were feeling. He agreed I need to work on the length of my recoveries, get them back to 90 sec with all intention of getting them down to 60 sec (OMG). He also agreed as my legs felt a little heavy still, not to do the 2x2k & 4x1k repeats but just stick with the 1k repeats and hopefully do all 8.
Surfer Dave (as many are calling him) was going to try 6 (concern over the shorter recovery) and Mick was going to do 3 or 4 but slower and Dave T 6x400 (working on speed). Off we went, first 200 in 45s, so basically on track.
Splits (recover):
3:46 (1:33)
3:48 (1:35)
3:51 (1:36)
3:46 (1:35)
3:49 (1:40)
3:49 (1:40)
3:43 (1:42) deliberately tried to pick it up
3:32 (2 1/2 lap jog cool down)
Dave rested during the 4th repeat and did a 800 for the 7th, he worked very hard. In hindsight I need to be on the line to go at 1:25, so that will be the plan next week. Overall a great session with splits that I could never have dreamed about 12 months ago.
Arrived at the track at 4.45pm ish and took off for a 18 min w/up with Dave & Mick and then 5x60m strides, followed by some stretching, changed to my flats and had a quick chat with Burkie about my w/e race splits and how the legs were feeling. He agreed I need to work on the length of my recoveries, get them back to 90 sec with all intention of getting them down to 60 sec (OMG). He also agreed as my legs felt a little heavy still, not to do the 2x2k & 4x1k repeats but just stick with the 1k repeats and hopefully do all 8.
Surfer Dave (as many are calling him) was going to try 6 (concern over the shorter recovery) and Mick was going to do 3 or 4 but slower and Dave T 6x400 (working on speed). Off we went, first 200 in 45s, so basically on track.
Splits (recover):
3:46 (1:33)
3:48 (1:35)
3:51 (1:36)
3:46 (1:35)
3:49 (1:40)
3:49 (1:40)
3:43 (1:42) deliberately tried to pick it up
3:32 (2 1/2 lap jog cool down)
Dave rested during the 4th repeat and did a 800 for the 7th, he worked very hard. In hindsight I need to be on the line to go at 1:25, so that will be the plan next week. Overall a great session with splits that I could never have dreamed about 12 months ago.
Tuesday, 18 October 2005
Mon 17 Oct , Hoppers run
10km today and 25km for the week so far
Started work early today to clear e-mails from taking two days off. Arrived home just after 5pm and changed for a run, CR singlet, first time in a while.
I ran from home to one of the local football reserves and ran around the path, this kept me off the roads for 7 minutes, the remaining 40 minutes was on the roads or nature strips. I could feel the effects of the weekend, slightly heavy legs and just an overall tiredness, so I made sure I stayed at cruising pace and never picked up the pace.
Once finished I stretched for 15 minutes and finished off with some push ups, crunches & sit ups. Note, a pain on the inside of my left knee, immediate discomfort, that went away in seconds and left no pain afterwards, this happened twice within 15 minutes of finishing, there has been no problem in the last 12 hours. (?)
Track session for Tuesday, I would normally double up with a short easy run around the Tan in the morning, but I know I didn't feel my normal self on yesterdays run, so I will save myself for tonights session; either 7/8x1k or 2x2k & 4x1k.
Started work early today to clear e-mails from taking two days off. Arrived home just after 5pm and changed for a run, CR singlet, first time in a while.
I ran from home to one of the local football reserves and ran around the path, this kept me off the roads for 7 minutes, the remaining 40 minutes was on the roads or nature strips. I could feel the effects of the weekend, slightly heavy legs and just an overall tiredness, so I made sure I stayed at cruising pace and never picked up the pace.
Once finished I stretched for 15 minutes and finished off with some push ups, crunches & sit ups. Note, a pain on the inside of my left knee, immediate discomfort, that went away in seconds and left no pain afterwards, this happened twice within 15 minutes of finishing, there has been no problem in the last 12 hours. (?)
Track session for Tuesday, I would normally double up with a short easy run around the Tan in the morning, but I know I didn't feel my normal self on yesterdays run, so I will save myself for tonights session; either 7/8x1k or 2x2k & 4x1k.
Monday, 17 October 2005
Sun 16 Oct, You Yangs
15km today and for the week so far
Arrived at the front gate of the You Yangs just after 7am, by myself today, the remainder of the Club runners were arriving between 8.30 & 9am, but I had Connor's 7th birthday party at bumper bowling at 9:45, which was going to be a 'hoot'.
The sun was out and I decided to scare the wallabies and run shirtless and see if I could get a little sun on the torso, always a good feeling. Started with some very heavy legs fro yesterdays race, and they remain heavy for at least the first 20 minutes, remaining on an easy pace. When starting to get to the easy parts of the hills I concentrated on my form and remaining relaxed (esp arms). Today I was very determined that the hills would not get the better of me and I wouldn't use any excuse. 20 minutes later I got to the top without any walking and was moving at a decent pace, once I settled I remained easy until I had been running for 45 minutes and then I picked up the pace to my HM pace for the remainder of the run, which was quite enjoyable.
I finished the GCD in 66:44 and then ran for another 6 minutes along the flat road at a slow pace.
Later in the arvo I actually felt like going for another 30 minutes but I decided that it probably wasn't the best idea. Did a bunch of core work and some push ups instead.
Arrived at the front gate of the You Yangs just after 7am, by myself today, the remainder of the Club runners were arriving between 8.30 & 9am, but I had Connor's 7th birthday party at bumper bowling at 9:45, which was going to be a 'hoot'.
The sun was out and I decided to scare the wallabies and run shirtless and see if I could get a little sun on the torso, always a good feeling. Started with some very heavy legs fro yesterdays race, and they remain heavy for at least the first 20 minutes, remaining on an easy pace. When starting to get to the easy parts of the hills I concentrated on my form and remaining relaxed (esp arms). Today I was very determined that the hills would not get the better of me and I wouldn't use any excuse. 20 minutes later I got to the top without any walking and was moving at a decent pace, once I settled I remained easy until I had been running for 45 minutes and then I picked up the pace to my HM pace for the remainder of the run, which was quite enjoyable.
I finished the GCD in 66:44 and then ran for another 6 minutes along the flat road at a slow pace.
Later in the arvo I actually felt like going for another 30 minutes but I decided that it probably wasn't the best idea. Did a bunch of core work and some push ups instead.
Sat 15 Oct, AV Shield, Rd 2
15km today and 61km for the week so far
An absolutely lovely morning at Little A's and the arvo is looking just as good, 24 degrees and very little wind, lots of sunshine.
I arrived at the Aberfeldie track at 1.30pm, a hour prior to the start of the first 800m men's race. After chatting with burkie in the morning we have decided I will run the 5000m today to try and get some experience on the long track races prior to Zatopek, but I also want to 'double' up and run the 800m too. So on arrival I took off for my 12 min run a hour out from when I expected to race. On return some stretching, concentrating on holding for 15-20 sec, all the basic stretches and also adding glutes, lower back and groin. Then a short 5 min jog and then 5x40m strides at race pace.
I got myself allocated in a race which was for the 2:20+ group, but I knew there were a couple of guys wh would be faster than that and the race prior was way too fast for me. Ten in the race and I started in lane 1, the first lap I was sitting in 4/5th position and ran 67-68, feeling fairly comfortable, but I knew I still needed to be! Along the back straight I consolidated 4th and was closing in on 3rd who I could see was nearly gone, but a Melb Uni guy was closing in on me around the bend. When I entered the straight I moved into 3rd, but nearly immediately was passed by the fast finishing Melb Uni guy and I finished 4th in a PB of 2:19.22 very happy :-)
Went for the normal 12 min slooow run afterwards to get rid of the bad feeling and start to feel normal again. From the finish of the 800 until the start of the 5k I had only 55 minutes, so Burkie suggested that I basically just keep moving around and not really cool down, so that's what I tried to do, and I think I did what he suggested.
I was running in our Div 2 team to ensure the team was filled and some faster guys could run in the 3000m Div 3 race, but I need to run 18:45 to qualify, but happily 15 minutes prior to the race one of our faster runners turned up to run, which meant all our teams were full and I could just run as an invite with no pressure of time. A small field, 6 Melb Uni, 4 Western A's, 3 Coburg, 1 Preston, 2 or 3 KSB & 3 girls, there may have been 1 or 2 others, I knew the majority of the field, I knew a handful would lap me and I knew a few would be just ahead of me. The plan to break 18:45 was I must run 90 sec per lap, so I planned 88-89 sec per lap which would give me a slight buffer and also give me the opportunity to go faster if I was capable.
Splits: 1:24, 1:26, 1:28, 1:27, 1:28, 1:29, 1:30, 1:32, 1:33, 1:35, 1:35, 1:35 & 46sec = 18:52.74 PB (previous track 20:15 & road 19:40)
So the first 7 laps were on target, but then the hard stuff was happening and I just couldn't get back into the swing of it, but I was very happy with my efforts and I hope it can only get better. I know I will need to work on more 2 & 1k repeats and maybe reduce my recovery time a little.
Finished the day off with a 15 minute cool down. Had a few beers later in the evening with Burkie & John at the pub over dinner, a good way to finish a hard day.
An absolutely lovely morning at Little A's and the arvo is looking just as good, 24 degrees and very little wind, lots of sunshine.
I arrived at the Aberfeldie track at 1.30pm, a hour prior to the start of the first 800m men's race. After chatting with burkie in the morning we have decided I will run the 5000m today to try and get some experience on the long track races prior to Zatopek, but I also want to 'double' up and run the 800m too. So on arrival I took off for my 12 min run a hour out from when I expected to race. On return some stretching, concentrating on holding for 15-20 sec, all the basic stretches and also adding glutes, lower back and groin. Then a short 5 min jog and then 5x40m strides at race pace.
I got myself allocated in a race which was for the 2:20+ group, but I knew there were a couple of guys wh would be faster than that and the race prior was way too fast for me. Ten in the race and I started in lane 1, the first lap I was sitting in 4/5th position and ran 67-68, feeling fairly comfortable, but I knew I still needed to be! Along the back straight I consolidated 4th and was closing in on 3rd who I could see was nearly gone, but a Melb Uni guy was closing in on me around the bend. When I entered the straight I moved into 3rd, but nearly immediately was passed by the fast finishing Melb Uni guy and I finished 4th in a PB of 2:19.22 very happy :-)
Went for the normal 12 min slooow run afterwards to get rid of the bad feeling and start to feel normal again. From the finish of the 800 until the start of the 5k I had only 55 minutes, so Burkie suggested that I basically just keep moving around and not really cool down, so that's what I tried to do, and I think I did what he suggested.
I was running in our Div 2 team to ensure the team was filled and some faster guys could run in the 3000m Div 3 race, but I need to run 18:45 to qualify, but happily 15 minutes prior to the race one of our faster runners turned up to run, which meant all our teams were full and I could just run as an invite with no pressure of time. A small field, 6 Melb Uni, 4 Western A's, 3 Coburg, 1 Preston, 2 or 3 KSB & 3 girls, there may have been 1 or 2 others, I knew the majority of the field, I knew a handful would lap me and I knew a few would be just ahead of me. The plan to break 18:45 was I must run 90 sec per lap, so I planned 88-89 sec per lap which would give me a slight buffer and also give me the opportunity to go faster if I was capable.
Splits: 1:24, 1:26, 1:28, 1:27, 1:28, 1:29, 1:30, 1:32, 1:33, 1:35, 1:35, 1:35 & 46sec = 18:52.74 PB (previous track 20:15 & road 19:40)
So the first 7 laps were on target, but then the hard stuff was happening and I just couldn't get back into the swing of it, but I was very happy with my efforts and I hope it can only get better. I know I will need to work on more 2 & 1k repeats and maybe reduce my recovery time a little.
Finished the day off with a 15 minute cool down. Had a few beers later in the evening with Burkie & John at the pub over dinner, a good way to finish a hard day.
Wed 12 Oct, Yarra River run
11km today and 46km for the week so far
A nice easy run along the river in the morning. I was hoping to squeeze in 4-5 k's more but time was not on my side. Away from work for the next few days, moving into my new unit. I don't think there will be any running for the next 2 days, will use as a freshening prior to racing 3/5k on Saturday.
A nice easy run along the river in the morning. I was hoping to squeeze in 4-5 k's more but time was not on my side. Away from work for the next few days, moving into my new unit. I don't think there will be any running for the next 2 days, will use as a freshening prior to racing 3/5k on Saturday.
Wednesday, 12 October 2005
Tue 11 Oct, track session (1k repeats)
12km today and 35km for the week so far
Arrived at the track just before 5pm, straight away I got changed and did 5 easy anti-clockwise laps in Lane 8 with Dave S, chatting and catching up on the goss. It sounds like Dave will make his track debut this weekend, which will be good for the Club and I think Dave will enjoy himself, planning for the 3000m & hammer.
After the warm up I did 5 min of stretching the calf, hammie & quad then straight into 5 stride thru's, followed by some more calf stretching, then 2 fast 50m runs. Plan for tonight was at least 6x1k repeats @ 92 per lap with Dave. We started 'way' too fast, the first 200 n 41sec instead of 46sec, so a very quick adjustment which seen us do 45sec for the next 200, which was good to see we could adjust quickly and get it right.
Splits (recovery): TBC
3:44 (2:02)
3:47 (2:04)
3:48 (2:03)
3:47 (2:05)
3:47 (2:01)
3:48 (2:04)
3:39 (walked 600m, then 5 lap cool down)
Did the 7th because I was feeling very good, talking nearly the entire time, Dave started to struggle on the 4th, so I was able to convince him to drop to 800s for the 5th and onwards, better to hold form than to destroy himself. I actually could have done an 8th or more but I decided I would finish up, just over the plan.
Weight: I haven't wighed myself for awhile, but I can visibly see a difference, pants are looser and I think i can see a visible dif when looking in the mirror, I will try and find out and log here. My food intake has been ok and only some alcohol, I know I had decided to leave the drink for a few months, but I have had a few, but not too much! :-)
Total kms:I just noticed I have done over 2500km for the year, WOW!
Arrived at the track just before 5pm, straight away I got changed and did 5 easy anti-clockwise laps in Lane 8 with Dave S, chatting and catching up on the goss. It sounds like Dave will make his track debut this weekend, which will be good for the Club and I think Dave will enjoy himself, planning for the 3000m & hammer.
After the warm up I did 5 min of stretching the calf, hammie & quad then straight into 5 stride thru's, followed by some more calf stretching, then 2 fast 50m runs. Plan for tonight was at least 6x1k repeats @ 92 per lap with Dave. We started 'way' too fast, the first 200 n 41sec instead of 46sec, so a very quick adjustment which seen us do 45sec for the next 200, which was good to see we could adjust quickly and get it right.
Splits (recovery): TBC
3:44 (2:02)
3:47 (2:04)
3:48 (2:03)
3:47 (2:05)
3:47 (2:01)
3:48 (2:04)
3:39 (walked 600m, then 5 lap cool down)
Did the 7th because I was feeling very good, talking nearly the entire time, Dave started to struggle on the 4th, so I was able to convince him to drop to 800s for the 5th and onwards, better to hold form than to destroy himself. I actually could have done an 8th or more but I decided I would finish up, just over the plan.
Weight: I haven't wighed myself for awhile, but I can visibly see a difference, pants are looser and I think i can see a visible dif when looking in the mirror, I will try and find out and log here. My food intake has been ok and only some alcohol, I know I had decided to leave the drink for a few months, but I have had a few, but not too much! :-)
Total kms:I just noticed I have done over 2500km for the year, WOW!
Tuesday, 11 October 2005
Mon 10 Oct, Anderson & Punt Rd figure 8's
11km today and 23km for the week so far
Arrived on the Tan at 6:45am, and felt ready to go fairly hard. Starting at a gently pace and then pushed up Anderson, gentle down Walsh, and then pushed up Punt, gentle down Walsh, etc. Three times up Punt & four up Anderson, finishing at 10k pace from the top of Anderson back to the Govt Dve.
A very satisfying run. Track tomorrow, will not be doubling up.
Arrived on the Tan at 6:45am, and felt ready to go fairly hard. Starting at a gently pace and then pushed up Anderson, gentle down Walsh, and then pushed up Punt, gentle down Walsh, etc. Three times up Punt & four up Anderson, finishing at 10k pace from the top of Anderson back to the Govt Dve.
A very satisfying run. Track tomorrow, will not be doubling up.
Sun 9 Oct, a short Sunday run
12km today and for the week so far
I had all intention of getting up and going for a long run but a late night and couldn't be bothered attitude stopped me from doing anything over the 1 hour mark.
I went in and seen the finish of the Melbourne Marathon (3:05-4:10) and then I made my way over to OP to see one of Cam's training partners win his first State Gold Medal in the U20 2k Steeple, well done Luke!
I had all intention of getting up and going for a long run but a late night and couldn't be bothered attitude stopped me from doing anything over the 1 hour mark.
I went in and seen the finish of the Melbourne Marathon (3:05-4:10) and then I made my way over to OP to see one of Cam's training partners win his first State Gold Medal in the U20 2k Steeple, well done Luke!
Sat 08 Oct, a quickish 6k
6km today and 64km for the week
I stayed in Ocean Grove overnight and had a few too many drinks and stayed up very late (3am), when I woke I went for a quick 6k along the water and back for a shower and a drive back to Hoppers to run the U6 program at Little A's.
Then off to OP to watch some races at the Vic All School Champs, Cam ran a 800, quite ordinarily but he needed to participate or he would jeapordise his ability to compete in the Nationals in December.
Had a 60 minute massage which surprisingly went very well, no real problems.
I stayed in Ocean Grove overnight and had a few too many drinks and stayed up very late (3am), when I woke I went for a quick 6k along the water and back for a shower and a drive back to Hoppers to run the U6 program at Little A's.
Then off to OP to watch some races at the Vic All School Champs, Cam ran a 800, quite ordinarily but he needed to participate or he would jeapordise his ability to compete in the Nationals in December.
Had a 60 minute massage which surprisingly went very well, no real problems.
Friday, 7 October 2005
Fri 7 Oct, run along the Yarra
9km today and 58km for the week so far
Arrived in the city just before 7am with all intention of running my 15km course, but after 20 minutes I just wasn't getting into it, I felt I was struggling and not enjoying myself. So I changed my route and continued on, but it didn't get easier, Ihadn't started to fast or slow, everything seemed on time, but the legs felt tired and it wasn't enjoyable.
So an early finish to my run, just over 9kms.
Arrived in the city just before 7am with all intention of running my 15km course, but after 20 minutes I just wasn't getting into it, I felt I was struggling and not enjoying myself. So I changed my route and continued on, but it didn't get easier, Ihadn't started to fast or slow, everything seemed on time, but the legs felt tired and it wasn't enjoyable.
So an early finish to my run, just over 9kms.
Thu 6 Oct, track
9km today and 49km for the week so far
I didn't run on Wednesday, but I really should have. I had a busy day which ended up a very frustrating & tiring, I also finished early to do some pers admin and ended up trolling the stores, window shopping. Went & visited the boys & had a hour chat with Julie.
Thursday was some shorter stuff at the track with the 2 Daves, I arrived just after 5pm, the guys had already done a long warm up so I did mine fairly quickly and just did the 3 laps followed by some stretching & 3 strides. Tonights session we discussed 8's, but decided on 6's with a decent break as this was going to be faster work than both had done for quite a while.
Splits:
1:55
2:00
2:01
1:58
Recovery break was walking with a little bit of jogging, the first was 2:30, but the others were 3 min.
Then by myself I did 2 400s, 75 sec with a 3 min recovery and then 71 seconds. Six lap cool down with some hamstring stretching, then I did another 2 laps with one of the girls who was starting her warm ups.
I didn't run on Wednesday, but I really should have. I had a busy day which ended up a very frustrating & tiring, I also finished early to do some pers admin and ended up trolling the stores, window shopping. Went & visited the boys & had a hour chat with Julie.
Thursday was some shorter stuff at the track with the 2 Daves, I arrived just after 5pm, the guys had already done a long warm up so I did mine fairly quickly and just did the 3 laps followed by some stretching & 3 strides. Tonights session we discussed 8's, but decided on 6's with a decent break as this was going to be faster work than both had done for quite a while.
Splits:
1:55
2:00
2:01
1:58
Recovery break was walking with a little bit of jogging, the first was 2:30, but the others were 3 min.
Then by myself I did 2 400s, 75 sec with a 3 min recovery and then 71 seconds. Six lap cool down with some hamstring stretching, then I did another 2 laps with one of the girls who was starting her warm ups.
Tuesday, 4 October 2005
Tue 4 Oct, the Tan & a track session
15km so far today and 40km for the week so far
Double up Day, not racing this week, so a slightly tougher week is planned (all going well). So I organised myself to get into the city at 7am and did a 18 min lap of the Tan, which felt very easy, which is good, because if I cast my mind back a few years ago 18 min would have been not flat out, but close.
Track session this evening, arrived at the track just before 5pm, to a fairly large crowd, esp juniors, good to see the tracksters turning up. A few of the seniors either trained this morning or were still at work, but the 'pro' guys were there in force.
I started with 5 laps in lane 5, running the first 2 with Cam and the remainder by myself, then some strides & drills and then stretching. With the running the hills on Sunday and being in the middle of a second big week, I decided that 1k repeats would be more achieveable, instead of the 2k repeats followed by 1k stuff. So I discussed with Burkie either 8x1k or 6x1k depending how I felt after 4. Tonight young Dave was going to train with me and see how he went.
Splits (recover):
3:49 (2:02)
3:52 (2:03)
3:55 (1:58)
3:53 (3:10, toilet break)
3:55 (2:01)
3:52 (walked 500m then jogged 5 laps to cool down).
Not a bad session, was a little leg weary, but was talking & encouraging throughout the session. With warm up, session, recovery runs & cool down this evenings session was 11k's ish.
Double up Day, not racing this week, so a slightly tougher week is planned (all going well). So I organised myself to get into the city at 7am and did a 18 min lap of the Tan, which felt very easy, which is good, because if I cast my mind back a few years ago 18 min would have been not flat out, but close.
Track session this evening, arrived at the track just before 5pm, to a fairly large crowd, esp juniors, good to see the tracksters turning up. A few of the seniors either trained this morning or were still at work, but the 'pro' guys were there in force.
I started with 5 laps in lane 5, running the first 2 with Cam and the remainder by myself, then some strides & drills and then stretching. With the running the hills on Sunday and being in the middle of a second big week, I decided that 1k repeats would be more achieveable, instead of the 2k repeats followed by 1k stuff. So I discussed with Burkie either 8x1k or 6x1k depending how I felt after 4. Tonight young Dave was going to train with me and see how he went.
Splits (recover):
3:49 (2:02)
3:52 (2:03)
3:55 (1:58)
3:53 (3:10, toilet break)
3:55 (2:01)
3:52 (walked 500m then jogged 5 laps to cool down).
Not a bad session, was a little leg weary, but was talking & encouraging throughout the session. With warm up, session, recovery runs & cool down this evenings session was 11k's ish.
Mon 3 Oct, a local run
9km today and 25km so far for the week
A nice even paced 9km run in the evening, had been a great day and the run would have been more enjoyable during the warmth of the day (23), but the evening was chosen for convenience. I did start to increase my pace around the 20 minute mark, but I slowed up once I realised what was happening.
Did 5x15 push ups between stretching exercises after my run.
Overall a good day, well a lot better than many others.
A nice even paced 9km run in the evening, had been a great day and the run would have been more enjoyable during the warmth of the day (23), but the evening was chosen for convenience. I did start to increase my pace around the 20 minute mark, but I slowed up once I realised what was happening.
Did 5x15 push ups between stretching exercises after my run.
Overall a good day, well a lot better than many others.
Monday, 3 October 2005
Sun 2 Oct, You Yangs & Little A's
16km today and for the week
Before I forget, I would like to thank Hannah for the great new banner I have displayed on my blog.
A great morning morning for a run, off to the You Yangs with a few guys & girls from the Club at 9am. On arrival a few of the Geelong elite had just taken off for a couple of hours.
I knew today was going to be a bit hard to back up after a 'bigish' day yesterday and also I hadn't done the big hills for a few months, but I was happy to be out there. I started with Cam & one of the U16 boys, they were only company for the first 15 minutes, before they turned around, a short run for them. I continued on with the knowledge that the hills were going to hurt, I walked a few minutes but overall I was happy enough. The weather was great, I ran for 40 minutes with no shirt and didn't even scare a wallaby...
67 minutes not including the warm up.
Today I also ran a lot when coordinating the On Track program, moving from place to place and organising people & stuff, I think I will need an assistant, I'll have to ask a few friends occasionally. Tomorrow I intend to run 40 minutes at lunch or after work.
The last few weeks I haven't made mention of my food intake or weight, but I know I must have lost a kg or so, some of my clothes are obviously looser which is good. My intake of food has been fairly healthy but occasionally very light.
Before I forget, I would like to thank Hannah for the great new banner I have displayed on my blog.
A great morning morning for a run, off to the You Yangs with a few guys & girls from the Club at 9am. On arrival a few of the Geelong elite had just taken off for a couple of hours.
I knew today was going to be a bit hard to back up after a 'bigish' day yesterday and also I hadn't done the big hills for a few months, but I was happy to be out there. I started with Cam & one of the U16 boys, they were only company for the first 15 minutes, before they turned around, a short run for them. I continued on with the knowledge that the hills were going to hurt, I walked a few minutes but overall I was happy enough. The weather was great, I ran for 40 minutes with no shirt and didn't even scare a wallaby...
67 minutes not including the warm up.
Today I also ran a lot when coordinating the On Track program, moving from place to place and organising people & stuff, I think I will need an assistant, I'll have to ask a few friends occasionally. Tomorrow I intend to run 40 minutes at lunch or after work.
The last few weeks I haven't made mention of my food intake or weight, but I know I must have lost a kg or so, some of my clothes are obviously looser which is good. My intake of food has been fairly healthy but occasionally very light.
Sat 1 Oct, first track race for the season
19km today and 84km for the week so far
What a beautiful day, blue skys and only a little wind. A couple of hours at a Little A's working bee, sweeping...then off to Aberfeldie for the first round of the AV T&F Shield Competition. My intent for the day was to run a 1500, go for a 40+ min run and maybe do a 400.
Arrived 50 minutes prior to the start of Div 1 1500s, I dropped my bag and took of for an easy 15 min run, followed by a few fast strides on the bend and then 15 minutes of stretching and a handful of strides on the gravel track, all felt good. I was fairly sure today I would break my PB of 5:02 and also break the 5 min barrier. I was alloted into the 4:50-5:10 group, a race of 16, I was on the start line, but on the far right hand side, the race started quite quickly, the first 50m would have been my 800 pace. I settled on the inside rail directly behind 2 known runners, using them to protect me fro the head wind up the front straight, first lap Burkie calls "72, too fast", this was my pace for a 800 last season, but I continued on, I wanted to remain directly behind the 2 runners and again be protected from the wind in the front straight, the second lap was 77/78 and the third was 82ish, but I held on to run 58 for the final 300 and run a very nice PB of 4:54.20. Burkie believes with another few races and getting my early pace right a sub 4:50 should happen.
For my cool down I went for a 40 minute run with Adam, who was on his way home. I squeezed in a couple other 10-12 minute runs throughout the arvo and did the necessary warm ups for a 400 (62.40 PB). Followed by a 15 minute cool down and some stretching.
What a beautiful day, blue skys and only a little wind. A couple of hours at a Little A's working bee, sweeping...then off to Aberfeldie for the first round of the AV T&F Shield Competition. My intent for the day was to run a 1500, go for a 40+ min run and maybe do a 400.
Arrived 50 minutes prior to the start of Div 1 1500s, I dropped my bag and took of for an easy 15 min run, followed by a few fast strides on the bend and then 15 minutes of stretching and a handful of strides on the gravel track, all felt good. I was fairly sure today I would break my PB of 5:02 and also break the 5 min barrier. I was alloted into the 4:50-5:10 group, a race of 16, I was on the start line, but on the far right hand side, the race started quite quickly, the first 50m would have been my 800 pace. I settled on the inside rail directly behind 2 known runners, using them to protect me fro the head wind up the front straight, first lap Burkie calls "72, too fast", this was my pace for a 800 last season, but I continued on, I wanted to remain directly behind the 2 runners and again be protected from the wind in the front straight, the second lap was 77/78 and the third was 82ish, but I held on to run 58 for the final 300 and run a very nice PB of 4:54.20. Burkie believes with another few races and getting my early pace right a sub 4:50 should happen.
For my cool down I went for a 40 minute run with Adam, who was on his way home. I squeezed in a couple other 10-12 minute runs throughout the arvo and did the necessary warm ups for a 400 (62.40 PB). Followed by a 15 minute cool down and some stretching.
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