11-12km today and 34km for the week so far
Yesterday arrived at the track early (4:30) but sadly the complex was still locked and no-one with keys arrived until just before 5pm, so much for an early start. After getting changed myself & a group of five made off for a slow 20 minute jog for a warm up, then I did 5/6x70m strides and some stretching of the calf & hamstring.
Burkie's suggested session was going to involve some of the younger girls and ladies doing 800s whilst myself, Mick & Dave did some extra work on top. The session for me was: 2000, 1600, 1200, 800, 400 with 1 min recovery to be run at 92 sec per lap, except the last 400m could be quicker (he just knew it would be).
I don't have my watch to put exact splits but I know that the majority were 91-92 sec per lap, with maybe 1 or 2 laps around the 93-94 due to the strong wind and moving wide on bends to move past people etc, and probably becoming tired. The most impressive thing to note was my recoveries, they were all between 60 sec & 65 sec. My last 400m rep I finished in 76 sec, which nearly felt controlled.
Finished off with 5 laps, which I ran with a good sized group. I did mention to Burkie that the legs still were not feeling too fresh yet, so I am not going to run today and instead of will go to the pool (yuk) and swim some laps and do some deep water running followed by a pilates class with Narelle. Thursday, I will do a couple of laps of the Tan with surges and then off to the Zatopek meet, 30 minutes Friday followed by a 1 hour massage. I am not racing this weekend and I will chat with Burkie re any running, if any I assume it will be very easy or short, if not both.
Wednesday 30 November 2005
Monday 28 November 2005
Mon 28 Nov, a local run
11km today and 23km for the week so far
Twelve months to the day was my last day in the Army, so 21 years ago I left home, it seems like another life. Many of my friends thought I would miss it and want the discipline & team work to return, but I couldn't be happier with my decision, I know if I was still serving I would probably be based in Darwin & probably serving in overseas in some god forsaken place. I'm very happy with my life in the city with my friends.
Today I went for a easy run (48 minutes) around the local area, it was quite windy and I spent a fair bit of time working into a head wind, but I just concentrated on running an even pace.
Western A' committee meeting tonight.
Twelve months to the day was my last day in the Army, so 21 years ago I left home, it seems like another life. Many of my friends thought I would miss it and want the discipline & team work to return, but I couldn't be happier with my decision, I know if I was still serving I would probably be based in Darwin & probably serving in overseas in some god forsaken place. I'm very happy with my life in the city with my friends.
Today I went for a easy run (48 minutes) around the local area, it was quite windy and I spent a fair bit of time working into a head wind, but I just concentrated on running an even pace.
Western A' committee meeting tonight.
Sunday 27 November 2005
Sun 27 Nov, You Yangs
12km today and for the week so far
Last night I went to a Club function, a karoke night, which was pretty good, didn't drink much, but it was a long night, finishing up at someones house until 3.30ish. Woke up at 8am and organised to pick up a few people on the way to save them driving after a big night.... one was very seedy............N
I did intend on meeting a few CRs in Williamstown today ar 8am, but woke up at 5 to 8, so off to meet some Western A's at the You Yangs. I didn't want to do the big hills, saving my legs for a more important race, just roll around on the flatter parts of the park for just over 50 minutes or so. A nice run on some dirt trails and also parts of the Great Circle Drive, happy for the run.
Then a group of us went to have a BIG breaky to soak up lasts nights drinks and to fill the tummy after a good run.
With just over a week to go, I intend on a light week, no racing this Saturday, I will skip the comp, include a massage on Friday and pilates class on Wednesday and try to concentrate on a better sleeping regime & diet.
Last night I went to a Club function, a karoke night, which was pretty good, didn't drink much, but it was a long night, finishing up at someones house until 3.30ish. Woke up at 8am and organised to pick up a few people on the way to save them driving after a big night.... one was very seedy............N
I did intend on meeting a few CRs in Williamstown today ar 8am, but woke up at 5 to 8, so off to meet some Western A's at the You Yangs. I didn't want to do the big hills, saving my legs for a more important race, just roll around on the flatter parts of the park for just over 50 minutes or so. A nice run on some dirt trails and also parts of the Great Circle Drive, happy for the run.
Then a group of us went to have a BIG breaky to soak up lasts nights drinks and to fill the tummy after a good run.
With just over a week to go, I intend on a light week, no racing this Saturday, I will skip the comp, include a massage on Friday and pilates class on Wednesday and try to concentrate on a better sleeping regime & diet.
Sat 26 Nov, 1500m race
8km today and 54km for the week so far
Stayed up late on Friday night chatting with a great friend on the phone for many hours and only got a few hours sleep, not ideal, but spending times with friends is important! I might have got 3-4 hours sleep. Normal Saturday morning, entertaining and dealing with 45ish U6 boys & girls at Little A's, then off to Aberfeldie for a 1500 race and to watch Cam run his 1500 & a 3k Steeple.
I arrived at Abereldie just after 1pm (racing 2:10pm) and went for my normal 10 minute warm up followed by some stretching, strides, and more stretching. Today I was allocated into the third heat, slightly my fault, wasn't really listening when they called the times, I thought I heard 4.45 +, but I discovered it was up to 4:45, so I raced in the 4:30-45 group..... for some reason the Asst Venue Manager organised 26 of us to be in my heat???? too many, but it probably didn't make to much of a difference for my race.
I started in the second row of starters and took off a little fast and then settled equal last on the rail. The first lap was too fast 72 sec, was aiming for 75-76. The entire race I was either last or 2nd last, I'm not too worried about my finishing place, but due to being in the wrong heat this turned into a time trial only. I have seen my splits with Burkie, I can't remember them except for the first, but overall I just slowly died, again I looked flat & heavy. I finsihed in 4:50.51, compared to last year this is great, before Christmas 2004 I couldn't run under 5:05, so I am happy, but it is time to get this right.
I finished with a 15 minute cool down.
Cam had a great day, he wanted to run a good 1500 and get close to his PB of 4:12 and run close to 10:15 for a 3k Steeple. He ran in the first heat of the 1500 and was sitting 2nd last upto the 1200 mark where he moved past a few and ran a PB of 4:08.? over 4 seconds of his PB, very happy. His 3k Steeple started very well and he was steepling with more confidence than previous races, but he went out to hard for the way he was feeling, the first 2k in 6:25 and finished off with 10:23, the final km was quite slow in the big picture, but overall he was very happy with his form and effort.
Stayed up late on Friday night chatting with a great friend on the phone for many hours and only got a few hours sleep, not ideal, but spending times with friends is important! I might have got 3-4 hours sleep. Normal Saturday morning, entertaining and dealing with 45ish U6 boys & girls at Little A's, then off to Aberfeldie for a 1500 race and to watch Cam run his 1500 & a 3k Steeple.
I arrived at Abereldie just after 1pm (racing 2:10pm) and went for my normal 10 minute warm up followed by some stretching, strides, and more stretching. Today I was allocated into the third heat, slightly my fault, wasn't really listening when they called the times, I thought I heard 4.45 +, but I discovered it was up to 4:45, so I raced in the 4:30-45 group..... for some reason the Asst Venue Manager organised 26 of us to be in my heat???? too many, but it probably didn't make to much of a difference for my race.
I started in the second row of starters and took off a little fast and then settled equal last on the rail. The first lap was too fast 72 sec, was aiming for 75-76. The entire race I was either last or 2nd last, I'm not too worried about my finishing place, but due to being in the wrong heat this turned into a time trial only. I have seen my splits with Burkie, I can't remember them except for the first, but overall I just slowly died, again I looked flat & heavy. I finsihed in 4:50.51, compared to last year this is great, before Christmas 2004 I couldn't run under 5:05, so I am happy, but it is time to get this right.
I finished with a 15 minute cool down.
Cam had a great day, he wanted to run a good 1500 and get close to his PB of 4:12 and run close to 10:15 for a 3k Steeple. He ran in the first heat of the 1500 and was sitting 2nd last upto the 1200 mark where he moved past a few and ran a PB of 4:08.? over 4 seconds of his PB, very happy. His 3k Steeple started very well and he was steepling with more confidence than previous races, but he went out to hard for the way he was feeling, the first 2k in 6:25 and finished off with 10:23, the final km was quite slow in the big picture, but overall he was very happy with his form and effort.
Friday 25 November 2005
Thu 24 Nov, light track session
9km today and 46km for the week so far
Today was a great day, I didn't work today (which is always good), I had a great morning which set the entire day's mood... :-)
I arrived at the track just after 5pm, none of my training partners were there tonight, excluding one injured. So I set off for a warm up by myself, just as i was finishing my 5th lap a ex member joined me and so I continued on and did an extra 5 laps with him, so a nice long warm up. I did 4x50 strides and then did some calf, quad & hamstring stretches.
After chatting with Burkie, discussing yesterday's run & my races on Tuesday he suggested a light session, 8x200 @ 39-40 sec with a rolling 200 in 60 sec, sounded good. So I changed into my flats and did the session, surprisingly I hit every 200 between 39.2 & 40.6, and the floats were between 58.9 & 61 sec, so I was very happy with my pacing. I finsihed off doing 5 laps cool down with Dave who is recovering from a groin related injury. Afterwards I spent 20 minutes doing some long stretches.
Friday will probably be a casual 30 minutes and Saturday I am racing a 1500 & maybe a 400 at Aberfeldie.
Today was a great day, I didn't work today (which is always good), I had a great morning which set the entire day's mood... :-)
I arrived at the track just after 5pm, none of my training partners were there tonight, excluding one injured. So I set off for a warm up by myself, just as i was finishing my 5th lap a ex member joined me and so I continued on and did an extra 5 laps with him, so a nice long warm up. I did 4x50 strides and then did some calf, quad & hamstring stretches.
After chatting with Burkie, discussing yesterday's run & my races on Tuesday he suggested a light session, 8x200 @ 39-40 sec with a rolling 200 in 60 sec, sounded good. So I changed into my flats and did the session, surprisingly I hit every 200 between 39.2 & 40.6, and the floats were between 58.9 & 61 sec, so I was very happy with my pacing. I finsihed off doing 5 laps cool down with Dave who is recovering from a groin related injury. Afterwards I spent 20 minutes doing some long stretches.
Friday will probably be a casual 30 minutes and Saturday I am racing a 1500 & maybe a 400 at Aberfeldie.
Wednesday 23 November 2005
Wed 23 Nov, pilates & a run
10km today and 37km for the week so far
Long day at work, arrived at 7:05am and left at 5:30pm. I was hoping to go for a run before pilates today but it wasn't possible. Pilates started at 6:40pm with Narelle, tonight's class was harder than the first one, but still within myself, but a couple of the exercises did get my ab & core muscles really working. I find the class relaxing, allowing myself to just concentrate on small parts of my body and let everything else just move on...
After pilates I chatted on the phone for a hour or so with some friends and then went for a late run (9.30ish), a very very casual 10k on the roads in the Hoppers area, very slow & easy. Burkie wants me to start reducing my workload, so instead of 60-70 minutes the schedule was 45ish and easy after racing and again racing on Saturday.
Long day at work, arrived at 7:05am and left at 5:30pm. I was hoping to go for a run before pilates today but it wasn't possible. Pilates started at 6:40pm with Narelle, tonight's class was harder than the first one, but still within myself, but a couple of the exercises did get my ab & core muscles really working. I find the class relaxing, allowing myself to just concentrate on small parts of my body and let everything else just move on...
After pilates I chatted on the phone for a hour or so with some friends and then went for a late run (9.30ish), a very very casual 10k on the roads in the Hoppers area, very slow & easy. Burkie wants me to start reducing my workload, so instead of 60-70 minutes the schedule was 45ish and easy after racing and again racing on Saturday.
Tuesday 22 November 2005
Tue 22 Nov, racing: 800m & 3000m
11km today and 27km for the week so far
Got a lift to the track with Cameron, his girlfriend & Luke and we arrived about 50 minutes prior to the 800s. Took off for a warm up with a group of underage & senior runners, which looked good to see 8-10 Western A runners together. Did the normal stretching & strides prior to the 800.
A field of ten in the 4th heat and I knew I was going to be one of the back runners in this heat with knowledge of the majority of the field. With the wind taking something from the race. Starting in lane 4, a good start which felt controlled, at the cross over I was 9th but in a bunch of 8 with two way ahead. Along the back straight I was sitting in lane 2 the majority of the time and I ensured I moved in behind on the bend. The first lap was in 65 sec, which was too fast, with 300 to go I was sitting last but myself, a Coburg runner and an U18 Western A all clipped and arms and legs were everywhere, luckily we were all were able to regroup and not lose too much pace. Obviously I wasn't going too well now with 150 to go but I was able to pass 2 guys at the top of the main straight and close in on another and finish 8th in 2:19.92, which is the third time under 2:20. Afterwards Burkie mentioned that he believes I can run high 2:16s if I can get the pace right and if I was a little fresher. Note: Cam ran 2:03 in the first heat, crossing 8th also.
Knowing I only had 40 minutes between the 800 & 3k I immediately went for a cool down to get the rid of the lactic from the legs and try to remain warm. Today I was running in the second heat of the 3k, which should be enjoyable finishing in the first 10 or so instead of 50th or so. The race was for 10:30 + runners. I was hoping to run about 10:40 with the knowledge of 85 sec per lap, I thought it would be achievable.
Splits:
1:24.43
1:25.68
1:24.40
1:24.73
1:26.57
1:29.53
1:31.47
45.78
10:52.59 PB
I really tightened up with 1k to go, the legs felt very heavy & tight and I had no kick at all, but a PB is a PB and with the knowledge that I am going to start my taper now and get ready for Zatopek I am happy with the run. I finished 9th, the third Western A across the line.
Cam ran a PB of 9:16.
Finished off with a 12 minute cool down with Adrian.
Got a lift to the track with Cameron, his girlfriend & Luke and we arrived about 50 minutes prior to the 800s. Took off for a warm up with a group of underage & senior runners, which looked good to see 8-10 Western A runners together. Did the normal stretching & strides prior to the 800.
A field of ten in the 4th heat and I knew I was going to be one of the back runners in this heat with knowledge of the majority of the field. With the wind taking something from the race. Starting in lane 4, a good start which felt controlled, at the cross over I was 9th but in a bunch of 8 with two way ahead. Along the back straight I was sitting in lane 2 the majority of the time and I ensured I moved in behind on the bend. The first lap was in 65 sec, which was too fast, with 300 to go I was sitting last but myself, a Coburg runner and an U18 Western A all clipped and arms and legs were everywhere, luckily we were all were able to regroup and not lose too much pace. Obviously I wasn't going too well now with 150 to go but I was able to pass 2 guys at the top of the main straight and close in on another and finish 8th in 2:19.92, which is the third time under 2:20. Afterwards Burkie mentioned that he believes I can run high 2:16s if I can get the pace right and if I was a little fresher. Note: Cam ran 2:03 in the first heat, crossing 8th also.
Knowing I only had 40 minutes between the 800 & 3k I immediately went for a cool down to get the rid of the lactic from the legs and try to remain warm. Today I was running in the second heat of the 3k, which should be enjoyable finishing in the first 10 or so instead of 50th or so. The race was for 10:30 + runners. I was hoping to run about 10:40 with the knowledge of 85 sec per lap, I thought it would be achievable.
Splits:
1:24.43
1:25.68
1:24.40
1:24.73
1:26.57
1:29.53
1:31.47
45.78
10:52.59 PB
I really tightened up with 1k to go, the legs felt very heavy & tight and I had no kick at all, but a PB is a PB and with the knowledge that I am going to start my taper now and get ready for Zatopek I am happy with the run. I finished 9th, the third Western A across the line.
Cam ran a PB of 9:16.
Finished off with a 12 minute cool down with Adrian.
Monday 21 November 2005
Mon 21 Nov, rest today
0km today and 16km for the week so far
Last week Burkie suggested take Monday off so I have...
My Blog's Stats:
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-- Site Summary ---
Visits
Total ........................ 4,519
Average per Day ................. 23
Average Visit Length .......... 2:21
This Week ...................... 162
Last week Burkie suggested take Monday off so I have...
My Blog's Stats:
)
-- Site Summary ---
Visits
Total ........................ 4,519
Average per Day ................. 23
Average Visit Length .......... 2:21
This Week ...................... 162
Sunday 20 November 2005
Sun 20 Nov, You Yangs
16km today and for the week so far
Note: Photo compliments of Steve's blog, I have always wanted to add a picture of the YY, but too lazy to take and organise downloading, I need to become more organised! Thanks Steve
Arrived at the front gate of the YY's at 4.30pm, by myself. I got about 15 minutes into my run and I had decided I would investigate today and not just do the 'normal' Great Circle Drive (GCD), but I knew one of the reasons why I was here was for the hills so I continued on along GCD and completed the first of the big hills and then turned back and ran into the first 'non vehicle' track and just went from there, with overall knowledge of where I was approximately I just ran on different tracks and had an enjoyable time. I ran for 76 minutes and did have some toilet concerns, so I have decided to have a visit to the Dr for some tests because it has become annoying and probably a concern. (Great topic)
This week will not be a normal week of running, with a track meet on Tuesday night and then again on Saturday the week will be disrupted, only 2 weeks to go....
Note: Photo compliments of Steve's blog, I have always wanted to add a picture of the YY, but too lazy to take and organise downloading, I need to become more organised! Thanks Steve
Arrived at the front gate of the YY's at 4.30pm, by myself. I got about 15 minutes into my run and I had decided I would investigate today and not just do the 'normal' Great Circle Drive (GCD), but I knew one of the reasons why I was here was for the hills so I continued on along GCD and completed the first of the big hills and then turned back and ran into the first 'non vehicle' track and just went from there, with overall knowledge of where I was approximately I just ran on different tracks and had an enjoyable time. I ran for 76 minutes and did have some toilet concerns, so I have decided to have a visit to the Dr for some tests because it has become annoying and probably a concern. (Great topic)
This week will not be a normal week of running, with a track meet on Tuesday night and then again on Saturday the week will be disrupted, only 2 weeks to go....
Friday 18 November 2005
Fri 18 Nov, the Tan
4km today and 65km for the week so far
A busy morning and couldn't get out at lunch and I knew with Little A's tonight and having my boys over for the w/e I knew the running would be reduced. As I left work I quickly changed and did a lap of the Tan prior to driving home. Not flat out, but with effort, 15:20.
A busy morning and couldn't get out at lunch and I knew with Little A's tonight and having my boys over for the w/e I knew the running would be reduced. As I left work I quickly changed and did a lap of the Tan prior to driving home. Not flat out, but with effort, 15:20.
Thursday 17 November 2005
Thu 17 Nov, an attempted track session
9km today and 61km for the week so far
Tonight's session plan was 6 laps of the track in lane 8 in a clockwise direction to warm up, 5x60m strides, light stretch, then 3x2k & 2x1k @ 90-92 sec per lap with 75 sec recov. It was quite warm when I started but little wind so it was an improvement on other days. Over the past week or so I have noticed an increase in my toilet habits when I start to run, I am normal throughout the day, but as soon as I start to run things start happening??? And tonight it wrecked my session.
After the warm up I visited the toilets, then did my first 2k rep, visited, next 2k rep, visited, got to the 1300m mark and had to withdraw for the toilet reason???
Reps (recovery):
7:33 (3:05, long due to toilet stop)
7:38 (2:55, same as before...)
5:03, withdrew at the 1300ish mark as I needed to use the toilet again....
Fifteen minutes later I finished off with a 5 lap cool down and then some stretching at home (dodging the little bugs at the track).
Diet would be an obvious excuse, but I am fine throughout the day, I have just been having problems when I run, kind of???
Sleep - a few hours each night, diet - reduce and less meat, stress - hmmmm, running - is going well?????
Tonight's session plan was 6 laps of the track in lane 8 in a clockwise direction to warm up, 5x60m strides, light stretch, then 3x2k & 2x1k @ 90-92 sec per lap with 75 sec recov. It was quite warm when I started but little wind so it was an improvement on other days. Over the past week or so I have noticed an increase in my toilet habits when I start to run, I am normal throughout the day, but as soon as I start to run things start happening??? And tonight it wrecked my session.
After the warm up I visited the toilets, then did my first 2k rep, visited, next 2k rep, visited, got to the 1300m mark and had to withdraw for the toilet reason???
Reps (recovery):
7:33 (3:05, long due to toilet stop)
7:38 (2:55, same as before...)
5:03, withdrew at the 1300ish mark as I needed to use the toilet again....
Fifteen minutes later I finished off with a 5 lap cool down and then some stretching at home (dodging the little bugs at the track).
Diet would be an obvious excuse, but I am fine throughout the day, I have just been having problems when I run, kind of???
Sleep - a few hours each night, diet - reduce and less meat, stress - hmmmm, running - is going well?????
Wednesday 16 November 2005
Wed 16 Nov, 60 min run around Hoppers
13km today and 52km for the week so far
An easy paced run around the Hoppers area, I did a couple of laps of the Hogan's Rd Reserve & the Mossfiel Reserve to stay off the roads for about 15 minutes or so, but the remaining 45 minutes was on the road edge. The majority of the run was at 4.45ish pace, but a few k's were runin 4.30ish pace, overall very comfortable.
Straight after my run, I drank a bottle of weak Endura, a few basic stretches, shower and then in the car to my first pilates class, arrived with 2 minutes to spare.
The class was a lot easier than I thought, I had very little trouble, it did remind me about posture and holding your ab muscles when exhaling, but overall I thought it was a nice way of doing minimal ab/core work and was able to do some long stretches. 12 hours later I have no feeling of the work out, meaning no soreness anywhere.
Track session for Thursday suggested by Burkie is 3x2k & 2x1k 60-75 sec recovery, 90-92 sec laps.
An easy paced run around the Hoppers area, I did a couple of laps of the Hogan's Rd Reserve & the Mossfiel Reserve to stay off the roads for about 15 minutes or so, but the remaining 45 minutes was on the road edge. The majority of the run was at 4.45ish pace, but a few k's were runin 4.30ish pace, overall very comfortable.
Straight after my run, I drank a bottle of weak Endura, a few basic stretches, shower and then in the car to my first pilates class, arrived with 2 minutes to spare.
The class was a lot easier than I thought, I had very little trouble, it did remind me about posture and holding your ab muscles when exhaling, but overall I thought it was a nice way of doing minimal ab/core work and was able to do some long stretches. 12 hours later I have no feeling of the work out, meaning no soreness anywhere.
Track session for Thursday suggested by Burkie is 3x2k & 2x1k 60-75 sec recovery, 90-92 sec laps.
Tuesday 15 November 2005
Tue 15 Nov, track session
13km today and 39km for the week so far
This arvo I arrived at the track ready to start at 4.30pm, so I started my warm ups immediately, 5 1/2 laps and then 1/2 lap of drills, then 5x60m strides followed by some light stretching. It was very windy which was going to make tonight's session harder, but I was intent on completing the session (8x1000m with a 75 sec recovery).
Splits (recovery):
3:54 (75)
3:59 (70)
3:51 (80)
3:56 (3:05, needed a toilet stop)
4:02 (90)
3:55 (82)
3:48 (85)
3:33 (walked 200m, then jogged 5 laps)
The wind was very gusty, which did affect some of the reps making them very difficult. I wore my DS trainers instead of flats and for the second time I wore my new Rudy Project sunnies. They are very light and cool, most importantly they allow some air flow around my face, unlike my Oakley's. I still need to work on shortening my recoveries, I lose track of time and end up to far away from the start line. The last 3 reps I completed with Adrian (long time no see) which made it easier, I also realised that I was still doing it fairly easy as I was able to talk the entire way on the third last rep. The last rep, I picked up the pace slightly after the first 400 and then with 250 to go I raced away.
Happy with the session, all things appear to ok for my sub 40 minute race in less than 3 weeks. Tonight I am having my first session of pilates, could be interesting to see how inflexible & core weak I am.
This arvo I arrived at the track ready to start at 4.30pm, so I started my warm ups immediately, 5 1/2 laps and then 1/2 lap of drills, then 5x60m strides followed by some light stretching. It was very windy which was going to make tonight's session harder, but I was intent on completing the session (8x1000m with a 75 sec recovery).
Splits (recovery):
3:54 (75)
3:59 (70)
3:51 (80)
3:56 (3:05, needed a toilet stop)
4:02 (90)
3:55 (82)
3:48 (85)
3:33 (walked 200m, then jogged 5 laps)
The wind was very gusty, which did affect some of the reps making them very difficult. I wore my DS trainers instead of flats and for the second time I wore my new Rudy Project sunnies. They are very light and cool, most importantly they allow some air flow around my face, unlike my Oakley's. I still need to work on shortening my recoveries, I lose track of time and end up to far away from the start line. The last 3 reps I completed with Adrian (long time no see) which made it easier, I also realised that I was still doing it fairly easy as I was able to talk the entire way on the third last rep. The last rep, I picked up the pace slightly after the first 400 and then with 250 to go I raced away.
Happy with the session, all things appear to ok for my sub 40 minute race in less than 3 weeks. Tonight I am having my first session of pilates, could be interesting to see how inflexible & core weak I am.
Mon 14 Nov, local run
12km today and 26km for the week so far
A mid paced run from my place to the athletics track, arrived there in 17 minutes, stopped and chatted with Burkie about my next 3 weeks coming up to Zatopek, how I should approach and working a rough plan for the upcoming weeks.
Basically keep the amount of sessions per week for the next 2 weeks (so 6-7 session a week). This week plan on 75-85k, next week start to slightly reduce time, reduce 75-60, 60-45, 8x1k - 5/6x1k etc. No more drinking for the next 3 weeks and my diet is fairly stable & healthy, my current weight is 77.8kg, the lightest I have been since I was 18-19 years old.
After chatting with Burkie I continued on until reaching 55 minutes and finishing in front of my place.
Note: last night I did not hardly sleep, so I need to be conscience of that when analysing tonight's session, 8x1000 with 60-75 sec recovery.
A mid paced run from my place to the athletics track, arrived there in 17 minutes, stopped and chatted with Burkie about my next 3 weeks coming up to Zatopek, how I should approach and working a rough plan for the upcoming weeks.
Basically keep the amount of sessions per week for the next 2 weeks (so 6-7 session a week). This week plan on 75-85k, next week start to slightly reduce time, reduce 75-60, 60-45, 8x1k - 5/6x1k etc. No more drinking for the next 3 weeks and my diet is fairly stable & healthy, my current weight is 77.8kg, the lightest I have been since I was 18-19 years old.
After chatting with Burkie I continued on until reaching 55 minutes and finishing in front of my place.
Note: last night I did not hardly sleep, so I need to be conscience of that when analysing tonight's session, 8x1000 with 60-75 sec recovery.
Monday 14 November 2005
Sun 13 Nov, You Yangs with a hang over...
14km today and for the week so far
Fell asleep on the floor of a friend's house about 3.30am and was picked up and taking home about 8ish. Sat around my unit feeling seedy and not to well. The 9am meeting at the You Yangs past and I started watching a great movie, The Power Of One. About 11am I received a text from the host of last nights drinks, she was going to the You Yangs, leaving at 12.30pm. So I started to work on my hydration and stopped feeling sorry for myself.
We arrived at the front gate at 1pm and off we went, I managed to get around in 65 minutes, which is good going considering I felt heavy, intoxicated and not great, but of course I felt better for the run.
Fell asleep on the floor of a friend's house about 3.30am and was picked up and taking home about 8ish. Sat around my unit feeling seedy and not to well. The 9am meeting at the You Yangs past and I started watching a great movie, The Power Of One. About 11am I received a text from the host of last nights drinks, she was going to the You Yangs, leaving at 12.30pm. So I started to work on my hydration and stopped feeling sorry for myself.
We arrived at the front gate at 1pm and off we went, I managed to get around in 65 minutes, which is good going considering I felt heavy, intoxicated and not great, but of course I felt better for the run.
Sat 12 Nov, Shield Round 5
10km today and 69km for the week so far
We had set up of equipment today at Aberfeldie so I arrived at 12:30 (too late to be very helpful). Today I intended to run a 1500m and possibly a 400m. Went for a warm up with Narelle & Louise and then did a few easy strides on the track around the bend before starting my stretching. Today I was hoping to break 4:50 again, but most importantly get my first lap right.
I was allocated the 3rd or 4th heat, 18 runners OMG. I was on the far outside on the start line, a big pack of guys who would run 4:40 - 5 min, I ensured that I was going to start calm (Burkie's last words to me), the race started and I moved slowly towards the inner lanes, at the 200m start line I was still in lane 2/3 and I was at the back of the BIG pack. Around the bend myself and a Melb Uni runner started to move up a few spots, along the front straight I was probably 15-16th, the first lap in 75sec (yes, finally, right on time) and I was running 2nd last (17th). Along the back straight I started to move into the tight pack and for the first time ever on the bend I had to use my elbow to get where I wanted, along the straight I was sitting in the middle of a very BIG pack, probably about 12 of us, very close. Still a big group at the 800m, by this stage I made my way to the front of this pack and pushed a little to close the gap of a small group just in front and at the same time trying to get rid of some of the young guys next to me. With 300 to go Burkie yelled to pick it up and have a go, for the first time at this stage I still felt strong and I started to catch along the back straight and pass people on the bend and coming into the home straight, I knew I couldn't catch anymore but I wanted to ensure I wasn't going to be past, I crossed 7th in 4:48.13, my second fastest time, but very happy with such a tight race and a controlled race.
Afterwards I went for a 15 min cool down with Narelle and then 30 minutes later I did 30 minutes along the river, no 400m today, couldn't be bothered.
Invited for drinks tonight, could turn into a big one....the morning run may be put back a few hours....
We had set up of equipment today at Aberfeldie so I arrived at 12:30 (too late to be very helpful). Today I intended to run a 1500m and possibly a 400m. Went for a warm up with Narelle & Louise and then did a few easy strides on the track around the bend before starting my stretching. Today I was hoping to break 4:50 again, but most importantly get my first lap right.
I was allocated the 3rd or 4th heat, 18 runners OMG. I was on the far outside on the start line, a big pack of guys who would run 4:40 - 5 min, I ensured that I was going to start calm (Burkie's last words to me), the race started and I moved slowly towards the inner lanes, at the 200m start line I was still in lane 2/3 and I was at the back of the BIG pack. Around the bend myself and a Melb Uni runner started to move up a few spots, along the front straight I was probably 15-16th, the first lap in 75sec (yes, finally, right on time) and I was running 2nd last (17th). Along the back straight I started to move into the tight pack and for the first time ever on the bend I had to use my elbow to get where I wanted, along the straight I was sitting in the middle of a very BIG pack, probably about 12 of us, very close. Still a big group at the 800m, by this stage I made my way to the front of this pack and pushed a little to close the gap of a small group just in front and at the same time trying to get rid of some of the young guys next to me. With 300 to go Burkie yelled to pick it up and have a go, for the first time at this stage I still felt strong and I started to catch along the back straight and pass people on the bend and coming into the home straight, I knew I couldn't catch anymore but I wanted to ensure I wasn't going to be past, I crossed 7th in 4:48.13, my second fastest time, but very happy with such a tight race and a controlled race.
Afterwards I went for a 15 min cool down with Narelle and then 30 minutes later I did 30 minutes along the river, no 400m today, couldn't be bothered.
Invited for drinks tonight, could turn into a big one....the morning run may be put back a few hours....
Fri 11 Nov 05, Remembrance Day
14km today and 59km for the week so far
I didn't run on Thursday..... Arrived at work just before 7am and took off for 2 laps of Albert Park lake, nice and sunny and little wind. First lap was 21:10 and the second was 20:55, so 2 easy-mid paced laps which were evenly run.
A little bit of stretching afterwards, the quads feel good now and I am looking forward to a 1500m race tmw at Aberfeldie.
I didn't run on Thursday..... Arrived at work just before 7am and took off for 2 laps of Albert Park lake, nice and sunny and little wind. First lap was 21:10 and the second was 20:55, so 2 easy-mid paced laps which were evenly run.
A little bit of stretching afterwards, the quads feel good now and I am looking forward to a 1500m race tmw at Aberfeldie.
Thursday 10 November 2005
Wed 9 Nov, Werribee River
13km today and 45km for the week so far
Took off for my run starting at the Riverbend reserve car park at 5.30pm, made my way into the reserve and over the dam wall, singlet off, to get some sun. Easy paced run with no intention of picking up the pace, remain one paced, about 4.50ish pace. Ran upto & through Wyndham Park, crossed the river over the stones past the football oval & pool, a lap of the car park and then return.
Arrived back at the car park in 61 minutes with the knowledge of 13-13.5k nice and easy. The quads felt better and I had worked up a decent sweat, singlet back on so I wouldn't get cold. Stretched for 10 minutes and then drove home.
At home some more stretching and then a bunch of core exercises.
Took off for my run starting at the Riverbend reserve car park at 5.30pm, made my way into the reserve and over the dam wall, singlet off, to get some sun. Easy paced run with no intention of picking up the pace, remain one paced, about 4.50ish pace. Ran upto & through Wyndham Park, crossed the river over the stones past the football oval & pool, a lap of the car park and then return.
Arrived back at the car park in 61 minutes with the knowledge of 13-13.5k nice and easy. The quads felt better and I had worked up a decent sweat, singlet back on so I wouldn't get cold. Stretched for 10 minutes and then drove home.
At home some more stretching and then a bunch of core exercises.
Wednesday 9 November 2005
Tue 8 Nov, track session
9km today and 32km for the week so far
Arrived at the track about 4.40ish, got changed and started my warm up by myself. My quads felt really trashed and still quite tender in a few spots, I did 3 laps in lane 8 before I got company, continued on for another 3 laps with some of the underage guys and Dave. Did about 15 minutes of stretching, especially concentrating on my calf/achilles, hamstrings, quads & ITB. I also did some glute stretching which surprisingly also felt in 'need'. Gave the run down to Burkie off the weekends activities and the massage with Narelle.
Burkie suggest a little shorter and slightly slower, which seemed like a good idea, and the wind was going to play havoc with tonights session too, I suspected. 6x800 @ 3 minutes with 75 sec recovery. With the majority of Peter's distance squad doing the same session tonight, I thought myself & Dave should get going asap to miss the big numbers.
As per normal we started a little fast but got the pace right on the second and subsequent reps, with Dave struggling after 3/4, he is struggling with a sore groin muscle. On my 4th rep I could feel my calf tightening and on the fifth it was more noticeable, so I opted to finish the session there.
Reps (recover):
2:54 (78sec)
2:59 (78sec)
2:59 (80sec)
2:58 (85sec)
2:58 (walked 300m)
After I changed shoes and then jogged 5 laps with Luke for my cool down, then chatting with Kylie I continued to stretch for 15-20 minutes.
Note: As I type this on Wed morning, my legs feel better, with some tenderness on the ITB where Narelle really gave them a working over.
Arrived at the track about 4.40ish, got changed and started my warm up by myself. My quads felt really trashed and still quite tender in a few spots, I did 3 laps in lane 8 before I got company, continued on for another 3 laps with some of the underage guys and Dave. Did about 15 minutes of stretching, especially concentrating on my calf/achilles, hamstrings, quads & ITB. I also did some glute stretching which surprisingly also felt in 'need'. Gave the run down to Burkie off the weekends activities and the massage with Narelle.
Burkie suggest a little shorter and slightly slower, which seemed like a good idea, and the wind was going to play havoc with tonights session too, I suspected. 6x800 @ 3 minutes with 75 sec recovery. With the majority of Peter's distance squad doing the same session tonight, I thought myself & Dave should get going asap to miss the big numbers.
As per normal we started a little fast but got the pace right on the second and subsequent reps, with Dave struggling after 3/4, he is struggling with a sore groin muscle. On my 4th rep I could feel my calf tightening and on the fifth it was more noticeable, so I opted to finish the session there.
Reps (recover):
2:54 (78sec)
2:59 (78sec)
2:59 (80sec)
2:58 (85sec)
2:58 (walked 300m)
After I changed shoes and then jogged 5 laps with Luke for my cool down, then chatting with Kylie I continued to stretch for 15-20 minutes.
Note: As I type this on Wed morning, my legs feel better, with some tenderness on the ITB where Narelle really gave them a working over.
Tuesday 8 November 2005
Mon 7 Nov, a lap of the Tan & a massage
6km today and 23km for the week so far
Well the legs are little 'trashed' from the weekend, only 13 odd kms of racing but 4 all out efforts really takes its toll. I think the ice bath has helped but my quads do feel very 'bashed' up. A lunch I made my way out, ran a slow lap of the Barracks exterior and then over to the Tan, an easy lap (17:55) and then another 5 minutes of running around on the grass area across from the barracks.
A little bit of stretching, probably not enough in hindsight.
Arrived at Narelle's at 4.35pm for a one hour massage, she knew I had raced on the weekend and I told her I had a small niggle in the left achilles area and that the quads felt very trashed. She found the spot in the 'left' achilles, nothing to be worried about just concentrate on stretching for a few days. Then she got to the hammies, "OMG what have you done to your hamstring Stuart" was her response, "a lot of build up of lactic waste". In hindsight, not enough stretching after the 300s on Thu and of course racing 4 times and jumping into a car within minutes on Sunday probably didn't help either, but again the 'left' side was worse than the right. After doing the backs of my legs, rolled over, both shins were fine, but the quads were tender and the ITB was very tight, considerably tight and she did a lot of work trying to release the pressure and again the 'left' side was worse than the right. Something to think about????
Well the legs are little 'trashed' from the weekend, only 13 odd kms of racing but 4 all out efforts really takes its toll. I think the ice bath has helped but my quads do feel very 'bashed' up. A lunch I made my way out, ran a slow lap of the Barracks exterior and then over to the Tan, an easy lap (17:55) and then another 5 minutes of running around on the grass area across from the barracks.
A little bit of stretching, probably not enough in hindsight.
Arrived at Narelle's at 4.35pm for a one hour massage, she knew I had raced on the weekend and I told her I had a small niggle in the left achilles area and that the quads felt very trashed. She found the spot in the 'left' achilles, nothing to be worried about just concentrate on stretching for a few days. Then she got to the hammies, "OMG what have you done to your hamstring Stuart" was her response, "a lot of build up of lactic waste". In hindsight, not enough stretching after the 300s on Thu and of course racing 4 times and jumping into a car within minutes on Sunday probably didn't help either, but again the 'left' side was worse than the right. After doing the backs of my legs, rolled over, both shins were fine, but the quads were tender and the ITB was very tight, considerably tight and she did a lot of work trying to release the pressure and again the 'left' side was worse than the right. Something to think about????
Monday 7 November 2005
Sun 6 Nov, Nigel Aylott Relay
17km today and for the week so far
I was invited by Tim (Old Miler) to run with the Melb Midday Milers in the NAR Relay which starts at Romsey, moves to Lancefield, then past & then back to Lancefield, finishing with a BBQ in Romsey. The day is about fun and participation, four person teams who all must run 4 legs each.
Left to Right: Gary (my uncle), GG (in the red), me (navy blue) & Jim (white), there are others behind but they were not in the first leg. Max is yet to make the line!
My first leg of the relay which was after the first time trial (2 runners per team). 3.6km gravel road, start uphill with some undulations to sort the field out, this leg was with all of the No. 4 runners, so this would let the team Captains see where there weakest runner was compared to the other 4 teams. Max moved away straight away and myself & GG sat together for the first 2k's with him moving away from me on the third rise, I handed over to Banger (our No. 3) in third position, a good distance in front of Gary (my uncle, who I have only beaten once before, but currently I am fitter). This leg took a bit out of me, whilst I probably didn't go 100%, the hills and not a great warm up made this seem a little harder than it probably was, overall not too bad.
Back in the car as a team, giving some encouragement and some friendly sledging to opposition teams, we moved to the next change over. My next leg was probably to be my easiest, 3.25km mainly on gravel, very flat for the first 2k + with a slight rise to finish, again this was a battle with all of the No. 4 runners which was slightly different, I actually moved into the lead and lead for the first km or so which was a strange feeling, eventually GG moved alongside me and I tried to remain next to him for as long as possible, but eventually I couldn't hang on and then Max passed me and made me feel quite slow. Eventually Max moved past GG, at the finish our team were third, but this time closer than after my first leg, handing over to Banger again to finish off the last leg prior to the lunch break.
We all stopped in Lancefield for lunch, 30-40 minutes, myself & Banger were up for the 2nd 3km time trial. Ten runners on the line, I knew I would probably finish 8th, I needed as much of a break on 9th and to be as close as possible to 7th. I tried for a cautious start as I knew the run had a slight constant rise after the first km, happily I thought I started to catch 6 & 7th in the final 500m and crossed the line in 12:01 (or 4), which 12 months ago I couldn't do in a track race, let alone for my third race for the day.
My final leg was after all of the very hard legs, it was to be the final leg back into Lancefield 3.7km with the first 2k's downhill. This time I started last, approx 2= minutes behind the leaders and about 5 sec after Andrew (in 4th position). I followed Andrew by 10m or so for the first km and then I moved up and was on his shoulder or alongside until 1400m to go, but then I couldn't move when he picked up the pace and I continued to fight because I knew every second could mean something.
A great day, finished with a BBQ, met a lot of good people who were all happy to mingle with people they didn't know and made them feel very welcomed, a true reflection of distance runners, different abilities but all with the same passion for running.
I finished the day off with a 2 bag ice bath at home, submerged up to my waist, it might be good for you, but it sure is an eye opener....
My Individual Results:
1st leg, 3.60km - 3rd 14:43
2nd leg, 3.25km - 3rd 12:47
3rd leg, 3km time trial - 8th 12:01
4th leg, 3.70km - 4th 13:18
I was invited by Tim (Old Miler) to run with the Melb Midday Milers in the NAR Relay which starts at Romsey, moves to Lancefield, then past & then back to Lancefield, finishing with a BBQ in Romsey. The day is about fun and participation, four person teams who all must run 4 legs each.
Left to Right: Gary (my uncle), GG (in the red), me (navy blue) & Jim (white), there are others behind but they were not in the first leg. Max is yet to make the line!
My first leg of the relay which was after the first time trial (2 runners per team). 3.6km gravel road, start uphill with some undulations to sort the field out, this leg was with all of the No. 4 runners, so this would let the team Captains see where there weakest runner was compared to the other 4 teams. Max moved away straight away and myself & GG sat together for the first 2k's with him moving away from me on the third rise, I handed over to Banger (our No. 3) in third position, a good distance in front of Gary (my uncle, who I have only beaten once before, but currently I am fitter). This leg took a bit out of me, whilst I probably didn't go 100%, the hills and not a great warm up made this seem a little harder than it probably was, overall not too bad.
Back in the car as a team, giving some encouragement and some friendly sledging to opposition teams, we moved to the next change over. My next leg was probably to be my easiest, 3.25km mainly on gravel, very flat for the first 2k + with a slight rise to finish, again this was a battle with all of the No. 4 runners which was slightly different, I actually moved into the lead and lead for the first km or so which was a strange feeling, eventually GG moved alongside me and I tried to remain next to him for as long as possible, but eventually I couldn't hang on and then Max passed me and made me feel quite slow. Eventually Max moved past GG, at the finish our team were third, but this time closer than after my first leg, handing over to Banger again to finish off the last leg prior to the lunch break.
We all stopped in Lancefield for lunch, 30-40 minutes, myself & Banger were up for the 2nd 3km time trial. Ten runners on the line, I knew I would probably finish 8th, I needed as much of a break on 9th and to be as close as possible to 7th. I tried for a cautious start as I knew the run had a slight constant rise after the first km, happily I thought I started to catch 6 & 7th in the final 500m and crossed the line in 12:01 (or 4), which 12 months ago I couldn't do in a track race, let alone for my third race for the day.
My final leg was after all of the very hard legs, it was to be the final leg back into Lancefield 3.7km with the first 2k's downhill. This time I started last, approx 2= minutes behind the leaders and about 5 sec after Andrew (in 4th position). I followed Andrew by 10m or so for the first km and then I moved up and was on his shoulder or alongside until 1400m to go, but then I couldn't move when he picked up the pace and I continued to fight because I knew every second could mean something.
A great day, finished with a BBQ, met a lot of good people who were all happy to mingle with people they didn't know and made them feel very welcomed, a true reflection of distance runners, different abilities but all with the same passion for running.
I finished the day off with a 2 bag ice bath at home, submerged up to my waist, it might be good for you, but it sure is an eye opener....
My Individual Results:
1st leg, 3.60km - 3rd 14:43
2nd leg, 3.25km - 3rd 12:47
3rd leg, 3km time trial - 8th 12:01
4th leg, 3.70km - 4th 13:18
Sat 5 Nov, Shield Comp Round 4
7km today and 69km for the week so far
A long session at Little A's today, everything seemed to be poorly organised, for whatever reason. Normally I would be finished by 11-11:15 but today 12:10pm......
Today its Cam's 2nd day as a licenced driver, so he offered to come and pick me up and take me to athletics, so obvioulsy I accepted the lift. We arrived at Aberfeldie exactly 60 minutes prior to the first 800m race, which Cam would be running in, so myself and a couple others took off for our 10 min easy warm up, I then did a few strides and then moved into my stretching regime and then a couple more strides.
Cam was allocated in the first race, hoping to get back into some form, he was hoping to run 2:04 (PB 2:01). After 400 he was sitting 2nd last of 10 but had gone thru in 58-59 and was looking very relaxed, with a bit of work along the back straight he moved up a couple of spots and then finished well crossing 2:04.04 very pleased with himself.
I was allocated the 4th heat, 12 starters and to the best of my knowledge the majority were 2:17-22 runners, so this should be a good race. I started in lane 4, at the cross over I moved over to the inside lane and was equal 2nd with one of the 16 year olds from my club, at the 150m a Melb Uni guy causght and passed quickly I moved a little forward of Darren and sat 2nd for the remainder of the first lap with a group of 6 directly behind me. First lap was 65-66, probably 2-3 seconds too fast, try & hold around the bend, at the start of the back straight Darren moved passed me easily and another moved along side me (Hamish B, Melb Uni), with 200 to go I was 4th and starting to hurt but I tried to hold my position on the bend with others very close. With a fast finishing Coburg runner I crossed 5th in a time of 2:20.21 which is my second fastest time. In hindsight a good time considering a tactically poor run race and a hard weeks work.
Finished the day with a 15 minute cool down and a go at shot put (5kg 7m 82cm; 18 cm off Div 3 qual, oh well).
A long session at Little A's today, everything seemed to be poorly organised, for whatever reason. Normally I would be finished by 11-11:15 but today 12:10pm......
Today its Cam's 2nd day as a licenced driver, so he offered to come and pick me up and take me to athletics, so obvioulsy I accepted the lift. We arrived at Aberfeldie exactly 60 minutes prior to the first 800m race, which Cam would be running in, so myself and a couple others took off for our 10 min easy warm up, I then did a few strides and then moved into my stretching regime and then a couple more strides.
Cam was allocated in the first race, hoping to get back into some form, he was hoping to run 2:04 (PB 2:01). After 400 he was sitting 2nd last of 10 but had gone thru in 58-59 and was looking very relaxed, with a bit of work along the back straight he moved up a couple of spots and then finished well crossing 2:04.04 very pleased with himself.
I was allocated the 4th heat, 12 starters and to the best of my knowledge the majority were 2:17-22 runners, so this should be a good race. I started in lane 4, at the cross over I moved over to the inside lane and was equal 2nd with one of the 16 year olds from my club, at the 150m a Melb Uni guy causght and passed quickly I moved a little forward of Darren and sat 2nd for the remainder of the first lap with a group of 6 directly behind me. First lap was 65-66, probably 2-3 seconds too fast, try & hold around the bend, at the start of the back straight Darren moved passed me easily and another moved along side me (Hamish B, Melb Uni), with 200 to go I was 4th and starting to hurt but I tried to hold my position on the bend with others very close. With a fast finishing Coburg runner I crossed 5th in a time of 2:20.21 which is my second fastest time. In hindsight a good time considering a tactically poor run race and a hard weeks work.
Finished the day with a 15 minute cool down and a go at shot put (5kg 7m 82cm; 18 cm off Div 3 qual, oh well).
Fri 4 Nov, a short easy 25 minutes
5km today and 62km for the week so far
Just over 5km very easy from home around a couple of local parks and roads, trying to stay very easy, so slow I hardly raised any form of sweat. Just wanted to run a little tightness from the hammies after yesterdays track session.
Tomorrow a round of Shield Comp, will be running the 800m only, hoping for another sub 2:20 run if I get the pacing right, but the last weeks efforts may stop that??? Sunday a road relay with the Melbourne Midday Milers, 4 person teams running 4 legs each, a 3k time trial and 3 other legs between 3.2 & 3.8k for me, should be a good day.
Just over 5km very easy from home around a couple of local parks and roads, trying to stay very easy, so slow I hardly raised any form of sweat. Just wanted to run a little tightness from the hammies after yesterdays track session.
Tomorrow a round of Shield Comp, will be running the 800m only, hoping for another sub 2:20 run if I get the pacing right, but the last weeks efforts may stop that??? Sunday a road relay with the Melbourne Midday Milers, 4 person teams running 4 legs each, a 3k time trial and 3 other legs between 3.2 & 3.8k for me, should be a good day.
Friday 4 November 2005
Thu 3 Nov, short repeats, track session
7km today and 57km for the week so far
Arrived at the track and did a five lap warm up with a good size bunch, always nice to chat & jog, finished off with a bunch of run throughs. Humidish tonight, with a strong wind which would be annoying, 6x300 @ 51-52sec with a 2 1/2 min break, sounded easy, but proved not to be.
The first three were in the 50s, but each time I felt I lost form and speed in the final 30-50m, the final 3 were different & harder, I still managed the 4th & 5th in 52sec and the last one in 53 but the legs were in trouble on each rep and I was getting the wobbles.
Afterwards I could really feel the hamstrings had been worked over, finished with a walking lap and then 3 laps of slow jogging, probably should have done two more laps but couldn't be bothered.
Arrived at the track and did a five lap warm up with a good size bunch, always nice to chat & jog, finished off with a bunch of run throughs. Humidish tonight, with a strong wind which would be annoying, 6x300 @ 51-52sec with a 2 1/2 min break, sounded easy, but proved not to be.
The first three were in the 50s, but each time I felt I lost form and speed in the final 30-50m, the final 3 were different & harder, I still managed the 4th & 5th in 52sec and the last one in 53 but the legs were in trouble on each rep and I was getting the wobbles.
Afterwards I could really feel the hamstrings had been worked over, finished with a walking lap and then 3 laps of slow jogging, probably should have done two more laps but couldn't be bothered.
Wed 2 Nov, Weribee River
8km today and 50km for the week so far
An early evening run, I got to the Riverbend Reserve about 5.30ish, still probably high 20's and very sunny, so I left the singlet nice and dry in the car (one less thing to wash). Plan was to run very easy on dirt & grass trails with as little hard stuff as possible!
I ran just over 20 minutes towards Wyndham Park, conscience of not going too fast, a couple of times I walked 10 seconds just to ensure I wasn't getting into a nice groove and running too fast. I turned at 20:30 and returned back, passing one of our club members who is a PT, she had two clients running up and down a short dirt hill, looked like they too were very hot.
I finished the run right on 40 minutes and was very wet in sweat, mental note ot drink lots this evening. I also noted that my legs felt quite heavy today too.
An early evening run, I got to the Riverbend Reserve about 5.30ish, still probably high 20's and very sunny, so I left the singlet nice and dry in the car (one less thing to wash). Plan was to run very easy on dirt & grass trails with as little hard stuff as possible!
I ran just over 20 minutes towards Wyndham Park, conscience of not going too fast, a couple of times I walked 10 seconds just to ensure I wasn't getting into a nice groove and running too fast. I turned at 20:30 and returned back, passing one of our club members who is a PT, she had two clients running up and down a short dirt hill, looked like they too were very hot.
I finished the run right on 40 minutes and was very wet in sweat, mental note ot drink lots this evening. I also noted that my legs felt quite heavy today too.
Wednesday 2 November 2005
Tue 1 Nov, a morning track session
12km today and 42km for the week so far
Melbourne Cup Day and I have been invited to a BBQ (thank goodness, something to do). I found out that some of the ladies were training in the morning so I headed down to do my 8x1k session. I chatted with Burkie regarding the session on the phone when I arrived, he suggested 60 sec for the recovery and to be aware of the heat (25 degrees at 10am) and not go to fast too early (rolleyes, he knows me too well).
Five laps in lane 8 for my warm up with some drills thrown in for good measure, followed by 5x70m strides, a good sweat and I then swapped for my flats and moved to the start/finish line to commence the session.
First rep was too fast and the second probably was too, esp with the heat, little wind but lots of sun, after my 3rd rep I knew the singlet had to come off, was hoping the girls wouldn't give me to much 'stick', but I was drenched. Did the 4th, right on time, but I had to work hard, quick call to Burkie and I re-adjusted the session to 600s and he suggested I slow it a little too.
Reps (recover):
3:36 (59)
3:38 (1:02)
3:40 (1:01)
3:48 (1:35) incl call to Burkie
600s
2:15 (59)
2:16 (1:01)
2:16 (1:00)
2:16 (59)
2:18 (5:00)
1000
3:28 (walked 1 lap, jogged 2, walked 1 bare feet)
All breaks involved walk/jog across the track diagonally back to the start/finish line. Was soaked in sweat, my shorts did not have a dry patch. It wasn't the session I planned but it was still a good work out.
Melbourne Cup Day and I have been invited to a BBQ (thank goodness, something to do). I found out that some of the ladies were training in the morning so I headed down to do my 8x1k session. I chatted with Burkie regarding the session on the phone when I arrived, he suggested 60 sec for the recovery and to be aware of the heat (25 degrees at 10am) and not go to fast too early (rolleyes, he knows me too well).
Five laps in lane 8 for my warm up with some drills thrown in for good measure, followed by 5x70m strides, a good sweat and I then swapped for my flats and moved to the start/finish line to commence the session.
First rep was too fast and the second probably was too, esp with the heat, little wind but lots of sun, after my 3rd rep I knew the singlet had to come off, was hoping the girls wouldn't give me to much 'stick', but I was drenched. Did the 4th, right on time, but I had to work hard, quick call to Burkie and I re-adjusted the session to 600s and he suggested I slow it a little too.
Reps (recover):
3:36 (59)
3:38 (1:02)
3:40 (1:01)
3:48 (1:35) incl call to Burkie
600s
2:15 (59)
2:16 (1:01)
2:16 (1:00)
2:16 (59)
2:18 (5:00)
1000
3:28 (walked 1 lap, jogged 2, walked 1 bare feet)
All breaks involved walk/jog across the track diagonally back to the start/finish line. Was soaked in sweat, my shorts did not have a dry patch. It wasn't the session I planned but it was still a good work out.
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