9km today and 27km for the week so far. 24/31 runs for the month & year
Well a shit race to end a fairly ordinary month. This months km totals is about 80-100km less than I was hoping for, 5 runs less than I wanted and a lot of sessions were shortened or not completed and a lack of quality sessions really stood out tonight. Lined up for a heat of a 1500m at 6:45pm, light breeze, comfortable temp all pointed to good racing. I knew I wasn't in great form, and I had only completed 1 race since 10 Dec, so I wasn't expecting to go under 4:50, but I was hoping to be close, not 4:58.98.
Normal warm up out around the ovals, lots of run throughs and stretching. Ready for the race. The first lap was too fast (72.8sec), but I was sitting second last in a group of 4:30-5:00 runners and I didn't really have too much choice, I'm not sure of the other splits, Burkie has them, but the final 200m was walking pace and I was not in good form.... Finished off with a 5+km run with Narz, Gary, Dave S & Adrian (CR), Dave did the 2k as he was racing in the 3k, so was Adrian, but he is getting ready for his 7th/8th 6Ft Campaign so he thought a 5k warm up sounded good.
I stayed and watched the 3k, our No.1 Club distance runner won in 9:05, Cam crossed third in 9:20 (his second fastest) and then Adrian finished 9/10th just off a PB (has only run three 3k races) and then Dave, who I have been training with a fair bit, took 28 sec off and ran 11:12, very happy!!!
My second lowest in the past 18 months
TOTAL KM: 219km ( Missed days: 7 days )
YEARLY TOTAL: 219km
EXCUSES: missed days, shortened sessions and missed quality sessions due to sore hip & tight ITB
PROBLEMS: ITB & sore hip
RACES: 2x1500m races & Coburg 6k Fun Run (which turned out very badly)
FEBRUARY RACES: Track Races 800m, 1500m, 3k & 5k & running the Sunset Series (8km)
GOALS: Run some fast 1500m races!
Appointment at 2:45pm tomorrow and then I am going to race in the Sunset Series at the Melbourne Zoo, 8km.
Tuesday 31 January 2006
Monday 30 January 2006
30 Jan 06, gym & an easy run
6km today and 18km for the week so far. 23/30 runs for the month & year
In the gym at 06:45am for a 60 minute session, upper & mid back, some chest, shoulders & ab. I included a few new machines today, ie. the row machine & lat pull down which I did front & back under control.
Will go for an easy 5-6 km run on the local streets or I might run to the track to chat with Burkie (he does drills training with many of his younger brigade on Mondays).
I got home just after 5pm, didn't really feel like doing anything but I decided a nice run might help pick up my mood, feeling alone (kind of) and other things getting on top of me. So I went out for a very easy 6k run, it was different running with a singlet on, my last 5-10 runs have been predominantly with no top and lots of sweat and tonight it was only 21 degrees and a nice breeze and as I was going to go slow I thought a top would be a good idea.
Tonights run was more about just getting out there, not taking anything away from racing tmw and on wednesday. Hopefully things start to look up personally (IMU - don't worry all, someone understands the abbreviation) & medically. I have an appointment at the hospital on Wed, thanks for all of wishes, I assume that all is fine, but it does make you wonder why its there, but I assume lots of people have funny lumps, its all new to me, because I have never.
In the gym at 06:45am for a 60 minute session, upper & mid back, some chest, shoulders & ab. I included a few new machines today, ie. the row machine & lat pull down which I did front & back under control.
Will go for an easy 5-6 km run on the local streets or I might run to the track to chat with Burkie (he does drills training with many of his younger brigade on Mondays).
I got home just after 5pm, didn't really feel like doing anything but I decided a nice run might help pick up my mood, feeling alone (kind of) and other things getting on top of me. So I went out for a very easy 6k run, it was different running with a singlet on, my last 5-10 runs have been predominantly with no top and lots of sweat and tonight it was only 21 degrees and a nice breeze and as I was going to go slow I thought a top would be a good idea.
Tonights run was more about just getting out there, not taking anything away from racing tmw and on wednesday. Hopefully things start to look up personally (IMU - don't worry all, someone understands the abbreviation) & medically. I have an appointment at the hospital on Wed, thanks for all of wishes, I assume that all is fine, but it does make you wonder why its there, but I assume lots of people have funny lumps, its all new to me, because I have never.
Sunday 29 January 2006
Sun 29 Jan 06, Werribee River run from Riverbend
12km today and for the week so far. 22/29 runs for the month & year
I arrived at the Riverbend Reserve carpark just after 5.30pm, it was still 30 degrees, but I got the impression it was starting to cool down (I hoped). The sun still had a bit of bite in it which I was enjoying on my back & torso. Running from the car park over the dam/weir wall and along the dirt trail which follows the river, under Shaws Rd etc upto Wyndham Park where I did a lap and then decided to run around Chrinside Oval. I crossed the river (25m 30s to this spot) and gave a wink to a 'spot' (got to be in the 'know'), continuing on around the home of the Werribee Tigers (VFL) and then back over the river making my way back on the same course. Using my lap function I wanted to make sure that I ran the return trip no more than 30 seconds slower than I came out, but I was pleasantly surprised, without trying I returned in 24:59, not including the 8 minutes going around the footy oval & pool area.
Decided no push ups or ab work today, just a nice run. Gym tomorrow, maybe a short easy 5-7km in the arvo, but with racing on Tue (1500 & possibly a 3k) and then the Sunset Series on Wed at the zoo (8km) I may decide to not run....
I arrived at the Riverbend Reserve carpark just after 5.30pm, it was still 30 degrees, but I got the impression it was starting to cool down (I hoped). The sun still had a bit of bite in it which I was enjoying on my back & torso. Running from the car park over the dam/weir wall and along the dirt trail which follows the river, under Shaws Rd etc upto Wyndham Park where I did a lap and then decided to run around Chrinside Oval. I crossed the river (25m 30s to this spot) and gave a wink to a 'spot' (got to be in the 'know'), continuing on around the home of the Werribee Tigers (VFL) and then back over the river making my way back on the same course. Using my lap function I wanted to make sure that I ran the return trip no more than 30 seconds slower than I came out, but I was pleasantly surprised, without trying I returned in 24:59, not including the 8 minutes going around the footy oval & pool area.
Decided no push ups or ab work today, just a nice run. Gym tomorrow, maybe a short easy 5-7km in the arvo, but with racing on Tue (1500 & possibly a 3k) and then the Sunset Series on Wed at the zoo (8km) I may decide to not run....
Saturday 28 January 2006
Sat 28 Jan 06, a quick 5k run with w/up
8km today and 49km for the week so far. 21/28 runs for the month & year
I was going to run for 1 hour today, but I woke up at 6:45 and as I need to leave here just after 8am for Little A's there will not be enough time. So an easy 2k warm up around the block from home and then onto my 5k course (I think it is 5.1km measured by car). I started off probably at my 10k pace for the first 7 minutes or so and then I broke into 5k pace, drenched in sweat, it was suppose to be 20 degrees but I was drenched!!! Was happy with the run, I forgot my watch but it seemed quite quick, finished with a short 1k or so cool down, then a quick 50 sit ups and 42 push ups, short break and then another 20 push ups and 30 crunches.
Little A's, then I have the little boys for the weekend, planning on having dinner at the pub with all 3 boys & Cam's girl friend, my shout, of course they will all be there, who wouldn't, a free meal. :-) Plan to run in the evening tomorrow after the boys return back to mum. Having an ultra sound on Monday, I have discovered a lump in my right breast (sounds funny saying breast for a bloke), not sore or anything, but the doc gave me pills to see if it was an infection, but it hasn't gone to off for further checks. - yet again away from running, but it is my blog, so I'll write what I want... :-)
I was going to run for 1 hour today, but I woke up at 6:45 and as I need to leave here just after 8am for Little A's there will not be enough time. So an easy 2k warm up around the block from home and then onto my 5k course (I think it is 5.1km measured by car). I started off probably at my 10k pace for the first 7 minutes or so and then I broke into 5k pace, drenched in sweat, it was suppose to be 20 degrees but I was drenched!!! Was happy with the run, I forgot my watch but it seemed quite quick, finished with a short 1k or so cool down, then a quick 50 sit ups and 42 push ups, short break and then another 20 push ups and 30 crunches.
Little A's, then I have the little boys for the weekend, planning on having dinner at the pub with all 3 boys & Cam's girl friend, my shout, of course they will all be there, who wouldn't, a free meal. :-) Plan to run in the evening tomorrow after the boys return back to mum. Having an ultra sound on Monday, I have discovered a lump in my right breast (sounds funny saying breast for a bloke), not sore or anything, but the doc gave me pills to see if it was an infection, but it hasn't gone to off for further checks. - yet again away from running, but it is my blog, so I'll write what I want... :-)
Friday 27 January 2006
Fri 27 Jan 06, gym & massage
0km today and 41km for the week so far. 20/27 runs for the month & year
In the gym at 6:50am, light weights, high reps with very little break between reps and only 90 sec break between sets. Only 45 minutes of upper & lower back, a little chest, shoulder & biceps, finishing off with 15 minutes or the mid section.
I decided to not run today, still concentrating on not returning to full training just yet, even though I have not felt the hip for a few days I thought caution would be a good idea.
Finishing the day with a massage at 5.30pm, just to give my legs another working over, hopefully the ITB is a lot more relaxed and therefore the massage will be more relaxing than the previous.
One of my friends is leaving on a cruise tomorrow for 13 days, she is visiting a bunch of Pacific Islands with one of her girlfriends. It makes me think, I am very predictable with my holiday options, whilst I don't think a cruise is what I would choose, I may think more about this, I have always said I wouldn't go overseas until I see all of Australia, but as that will never happen, maybe its time for me to consider what I would like to see, Europe, USA or Africa or do I want to do one of those adventure holidays in Nepal etc.
Anyway back to running, it has been suggested to me that I could consider taking up a Run Leader with Start to Finish, obviously I could only work with the slower groups but I am sure my passion and consistency could be a good recipe for beginners. I do enjoy passing on my little knowledge to the U6 & 7s and others who are interested. Considering???
Edit; a late entry:had my massage, all went well, Narz said a big improvement, felt good, only slight discomfort in the tender region just behind my left ITB, excluding that it was very relaxing.
Had my first drinks tonight, just over 9 days since my last, sad...a shitty excuse! No more!
In the gym at 6:50am, light weights, high reps with very little break between reps and only 90 sec break between sets. Only 45 minutes of upper & lower back, a little chest, shoulder & biceps, finishing off with 15 minutes or the mid section.
I decided to not run today, still concentrating on not returning to full training just yet, even though I have not felt the hip for a few days I thought caution would be a good idea.
Finishing the day with a massage at 5.30pm, just to give my legs another working over, hopefully the ITB is a lot more relaxed and therefore the massage will be more relaxing than the previous.
One of my friends is leaving on a cruise tomorrow for 13 days, she is visiting a bunch of Pacific Islands with one of her girlfriends. It makes me think, I am very predictable with my holiday options, whilst I don't think a cruise is what I would choose, I may think more about this, I have always said I wouldn't go overseas until I see all of Australia, but as that will never happen, maybe its time for me to consider what I would like to see, Europe, USA or Africa or do I want to do one of those adventure holidays in Nepal etc.
Anyway back to running, it has been suggested to me that I could consider taking up a Run Leader with Start to Finish, obviously I could only work with the slower groups but I am sure my passion and consistency could be a good recipe for beginners. I do enjoy passing on my little knowledge to the U6 & 7s and others who are interested. Considering???
Edit; a late entry:had my massage, all went well, Narz said a big improvement, felt good, only slight discomfort in the tender region just behind my left ITB, excluding that it was very relaxing.
Had my first drinks tonight, just over 9 days since my last, sad...a shitty excuse! No more!
Thursday 26 January 2006
Australia Day 2006
12km today and 41km for the week so far. 20/26 runs for the month & year
There has been a thread on both CoolRunning & Ausrun about 'does running make you smarter', well after todays run I would have to think not, well not me anyway. Last night I fell asleep on the couch just after 9:30 and was woken by a phone just after 10:30, chatted for awhile and then jumped on the net until 12:30ish. My plan for today was to run for 75-90 minutes either at the You Yangs or Gellibrand in the morning, but as it was a public holiday I turned off my alarm... I woke just after 9am, had breaky, put a load of washing on and then made my way out the door just before 10am, OMG it was warm already, 33 degrees. Arrived at the YY and took off with the intent of an easy lap of GCD, but I got to the Branding Trail Loop and I thought well the run is going well I'll add onto the overall distance and add this 10-15 min loop.
All was going well, cruising along, sweating, but comfy, at the 30 minute mark I decided to stop for a toilet break, hmmmm, very very dark colour, reassess, I still had approx 45-50 minutes to go in my current direction or I could turn around, I choose the later. Experienced told me, now was the time to slow down and introduce 1 min walking breaks every 10 minutes. I did this and all was fine, but if I hadn't stopped for the toilet break it could have been a very bad day at the office. When I returned to my car it was 37 degrees, not ideal weather for running. Walked around and drank my water and endura bottle, then with the assistance of a towel I changed into my Skins and made my way home. I bought the skins last week and have worn them a few times, so far I am impressed, but I do wish I could have got them cheaper. When I got home I stretched for 15 minutes or so, lower back, ITB, glutes & hamstrings were my main areas I concentrated on, I did not ab work, but again I did max push ups: 39, I thought I would have done more, 5 minutes later I did 26 before I couldn't do anymore.
Quiet day for the rest of today, hang out in my 'sweat box' and listen to the J's 2005 Hottest 100, a great days radio, more than 600,000 votes this year.
The Hottest Top 15: well done to Bernard Fanning, I was hoping Ben Lee, oh well he got number 2.
1 Wish You Well - Bernard Fanning
2 Catch My Disease - Ben Lee
3 Feel Good Inc. - Gorillaz
4 Best Of You - Foo Fighters
5 Dare - Gorillaz
6 Mind's Eye - Wolfmother
7 My Doorbell - The White Stripes
8 O Yeah - End Of Fashion
9 Joker & The Thief - Wolfmother
10 Do You Want To - Franz Ferdinand
11 Fig Jam - Butterfingers
12 Computer Camp Love - Datarock
13 Gold Digger - Kanye West
14 Songbird - Bernard Fanning
15 Flame Trees - Sarah Blasko
My Votes:
Catch My Disease - Ben Lee
Fig Jam - Butterfingers
Stuff & Nonsense - Missy Higgins
We Can't Hear You - Herd
Twilight (Live) - Hilltop Hoods
Colossal - Wolfmother
Violent Pornography - System Of A Down
Divorcee At 23 - Clare Bowditch & The Feeding Set
Gold Digger - Kanye West
My Ego - Regurgitator
I only got 3 in the top 15, but many others in the 100, was happy to see my favorite 'theme' song made it into number 11. ;-)
There has been a thread on both CoolRunning & Ausrun about 'does running make you smarter', well after todays run I would have to think not, well not me anyway. Last night I fell asleep on the couch just after 9:30 and was woken by a phone just after 10:30, chatted for awhile and then jumped on the net until 12:30ish. My plan for today was to run for 75-90 minutes either at the You Yangs or Gellibrand in the morning, but as it was a public holiday I turned off my alarm... I woke just after 9am, had breaky, put a load of washing on and then made my way out the door just before 10am, OMG it was warm already, 33 degrees. Arrived at the YY and took off with the intent of an easy lap of GCD, but I got to the Branding Trail Loop and I thought well the run is going well I'll add onto the overall distance and add this 10-15 min loop.
All was going well, cruising along, sweating, but comfy, at the 30 minute mark I decided to stop for a toilet break, hmmmm, very very dark colour, reassess, I still had approx 45-50 minutes to go in my current direction or I could turn around, I choose the later. Experienced told me, now was the time to slow down and introduce 1 min walking breaks every 10 minutes. I did this and all was fine, but if I hadn't stopped for the toilet break it could have been a very bad day at the office. When I returned to my car it was 37 degrees, not ideal weather for running. Walked around and drank my water and endura bottle, then with the assistance of a towel I changed into my Skins and made my way home. I bought the skins last week and have worn them a few times, so far I am impressed, but I do wish I could have got them cheaper. When I got home I stretched for 15 minutes or so, lower back, ITB, glutes & hamstrings were my main areas I concentrated on, I did not ab work, but again I did max push ups: 39, I thought I would have done more, 5 minutes later I did 26 before I couldn't do anymore.
Quiet day for the rest of today, hang out in my 'sweat box' and listen to the J's 2005 Hottest 100, a great days radio, more than 600,000 votes this year.
The Hottest Top 15: well done to Bernard Fanning, I was hoping Ben Lee, oh well he got number 2.
1 Wish You Well - Bernard Fanning
2 Catch My Disease - Ben Lee
3 Feel Good Inc. - Gorillaz
4 Best Of You - Foo Fighters
5 Dare - Gorillaz
6 Mind's Eye - Wolfmother
7 My Doorbell - The White Stripes
8 O Yeah - End Of Fashion
9 Joker & The Thief - Wolfmother
10 Do You Want To - Franz Ferdinand
11 Fig Jam - Butterfingers
12 Computer Camp Love - Datarock
13 Gold Digger - Kanye West
14 Songbird - Bernard Fanning
15 Flame Trees - Sarah Blasko
My Votes:
Catch My Disease - Ben Lee
Fig Jam - Butterfingers
Stuff & Nonsense - Missy Higgins
We Can't Hear You - Herd
Twilight (Live) - Hilltop Hoods
Colossal - Wolfmother
Violent Pornography - System Of A Down
Divorcee At 23 - Clare Bowditch & The Feeding Set
Gold Digger - Kanye West
My Ego - Regurgitator
I only got 3 in the top 15, but many others in the 100, was happy to see my favorite 'theme' song made it into number 11. ;-)
Wednesday 25 January 2006
Wed 25 Jan 06, Skeleton Creek
11km today and 29km for the week so far. 19/25 runs for the month & year
A great day today, took the day off from work. Started the day with dropping my car at Westside Honda for its 10000km service, from there I ran to Skeleton Creek and followed that on dirt trails & alongside footpath until I got to Sayers Rd. I then ran in the bike lane along Morris Rd & then turned into Hogans Rd upto Derrimut and then into my estate running past my house upto the Hoppers Club.
Today's run I started quite slow for the first 5 minutes, then I picked up the pace to my long run pace for 10 minutes, with my timer on to beep every 10 minutes I continued to pick up the pace on each beep until the final 10 minutes where I ran at my 10k race pace, hence why I ran past home (as I hadn't ran 10 min yet). The final 10 minutes I tried to concentrate on my stride and continuing on at a fast pace with decent form. Heavy breathing and a good sweat was had, I walked home which took just over 7 minutes which proved to be a good cool down.
Finished off with stretching, max push ups (only 38 today), sit ups, crunches, 30 push ups (had to stop at 22 and then do 8 after a short break), then I did a few oblique exercises (which are quite sore & tired from the past few days).
The remainder of the morning was spent with a friend and then shopping in the arvo buying some new clothes & shoes, a new habit I was once forced to do, now I enjoy buying good quality clothes with my slimmer build. With a car service, expensive shoes, pants & a couple of shirts bought, a few $$$'s were spent.
Hip - no problems today at all, I only felt it once or twice going up little rises???
A great day today, took the day off from work. Started the day with dropping my car at Westside Honda for its 10000km service, from there I ran to Skeleton Creek and followed that on dirt trails & alongside footpath until I got to Sayers Rd. I then ran in the bike lane along Morris Rd & then turned into Hogans Rd upto Derrimut and then into my estate running past my house upto the Hoppers Club.
Today's run I started quite slow for the first 5 minutes, then I picked up the pace to my long run pace for 10 minutes, with my timer on to beep every 10 minutes I continued to pick up the pace on each beep until the final 10 minutes where I ran at my 10k race pace, hence why I ran past home (as I hadn't ran 10 min yet). The final 10 minutes I tried to concentrate on my stride and continuing on at a fast pace with decent form. Heavy breathing and a good sweat was had, I walked home which took just over 7 minutes which proved to be a good cool down.
Finished off with stretching, max push ups (only 38 today), sit ups, crunches, 30 push ups (had to stop at 22 and then do 8 after a short break), then I did a few oblique exercises (which are quite sore & tired from the past few days).
The remainder of the morning was spent with a friend and then shopping in the arvo buying some new clothes & shoes, a new habit I was once forced to do, now I enjoy buying good quality clothes with my slimmer build. With a car service, expensive shoes, pants & a couple of shirts bought, a few $$$'s were spent.
Hip - no problems today at all, I only felt it once or twice going up little rises???
Tuesday 24 January 2006
Tue 24 Jan 06, gym in the morning & track session in the evening
7km today and 18km for the week so far. 18/24 runs for the month & year
Arrived in the gym minutes before 7am, concentrated on shoulders, limited arm work, small amount on chest and lots of ab & core strength on machines, fit ball & on the mats, 50 minute session.
Track session planned tonight, probably 800s or 600s I suspect.
Well I was wrong and I also decided to play it safe, 400s tonight and I decided to do 4 only, didn't want to push the hip too much, which turned out to be a good idea, I just started to feel it on my cool down.
I did a 6 lap warm up and 5x60 run throughs, lots of stretching and then joined two others who had already done their first rep, 75 sec pace was the plan and a 90 sec standing recovery (fairly easy).
Splits (recovery):
76 91
77 89
76 91
77 200m walk, followed by 5 lap cool down with Dave S & Cam (who did 8x500)
I didn't push at all on any of the reps, felt very much in control and the breaks were too long but thats what the other guys wanted and as I wanted the company and wasn't to fussed I went along. After my cool down I did my ITB & glutes stretching, booked in for another massage and went home.
Arrived in the gym minutes before 7am, concentrated on shoulders, limited arm work, small amount on chest and lots of ab & core strength on machines, fit ball & on the mats, 50 minute session.
Track session planned tonight, probably 800s or 600s I suspect.
Well I was wrong and I also decided to play it safe, 400s tonight and I decided to do 4 only, didn't want to push the hip too much, which turned out to be a good idea, I just started to feel it on my cool down.
I did a 6 lap warm up and 5x60 run throughs, lots of stretching and then joined two others who had already done their first rep, 75 sec pace was the plan and a 90 sec standing recovery (fairly easy).
Splits (recovery):
76 91
77 89
76 91
77 200m walk, followed by 5 lap cool down with Dave S & Cam (who did 8x500)
I didn't push at all on any of the reps, felt very much in control and the breaks were too long but thats what the other guys wanted and as I wanted the company and wasn't to fussed I went along. After my cool down I did my ITB & glutes stretching, booked in for another massage and went home.
Monday 23 January 2006
Mon 23 Jan 06, no running today
0km today and 11km for the week so far. 17/23 runs for the month & year
This morning I arrived at Vic Barracks just before 7am and made my way straight to the gym, did low weights, high reps with minimal breaks. Lots of back, chest & arms with ab work on machine & fit ball, worked a good sweat, session was about 50 minutes.
I intended to run tonight but I decided I wouldn't get straight back into a 6 day week, so I thought I would rest tonight and allow a good track session tmw. My hip has been good today so I would like to ease back into a full weeks work maybe next week. I booked in today for a 8 week Pilates 'course' starting in Feb which I am looking forward to, after the 6 week course I did start to notice some improvements in my overall strength.
Plan for coming months:
1. run lots
2. reduce (omit was the word I was given) fats/sugar/alcohol
3. religious abdominal routine (every day)
4. weights/circuits to build muscle & burn extra fat
5. pilates for core strenght
6. pay attention to number 3...
Note: Tonight the committee of Western A's will discover that I have resigned as the Secretary & from the Committee, the Club Pres will be informing the Committee. I have decided to concentrate on other parts of my life, I have been on the Committee for 4 years and a short break may refresh my enthusiasm and hopefully encourage others to stand up and be counted.
This morning I arrived at Vic Barracks just before 7am and made my way straight to the gym, did low weights, high reps with minimal breaks. Lots of back, chest & arms with ab work on machine & fit ball, worked a good sweat, session was about 50 minutes.
I intended to run tonight but I decided I wouldn't get straight back into a 6 day week, so I thought I would rest tonight and allow a good track session tmw. My hip has been good today so I would like to ease back into a full weeks work maybe next week. I booked in today for a 8 week Pilates 'course' starting in Feb which I am looking forward to, after the 6 week course I did start to notice some improvements in my overall strength.
Plan for coming months:
1. run lots
2. reduce (omit was the word I was given) fats/sugar/alcohol
3. religious abdominal routine (every day)
4. weights/circuits to build muscle & burn extra fat
5. pilates for core strenght
6. pay attention to number 3...
Note: Tonight the committee of Western A's will discover that I have resigned as the Secretary & from the Committee, the Club Pres will be informing the Committee. I have decided to concentrate on other parts of my life, I have been on the Committee for 4 years and a short break may refresh my enthusiasm and hopefully encourage others to stand up and be counted.
Sunday 22 January 2006
Sun 22 Jan 06, a very warm morning
11km today for the week so far. 17/22 runs for the month & year
Today Cam is competing in the Victorian U20 Championships in the 3000m Steeple, he wants to be there just before 9am so I leave the house for my morning run just before 6am. According to foxtel it is already 25.2 degrees, I ran just with shorts. I was planning 60-75 minutes today but after 23-25 minutes I decided I woiuld turn around, I was tiring, I was able to feel my hip, just a little and I was drenched in sweat and I knew I wouldn't be passing water.
I measured the run in my car in the arvo, just over 11km. I'm not planning to run tomorrow, but I will wait and see. Finished off with lots of stretching, glutes, back, hamstring and ITB, followed by 40 push ups and lots of ab exercises.
By 10:50 the temp was around 36 degrees with a northerly wind, Cam started off ok, but the heat, not looking after himself in the lead up (sleeping) and with some very talented competition he finished fifth in a field of 9 in his slowest time ever (10:52), but the the 9:40 runner didn't break 10 minutes either, time was not that important today.
Today Cam is competing in the Victorian U20 Championships in the 3000m Steeple, he wants to be there just before 9am so I leave the house for my morning run just before 6am. According to foxtel it is already 25.2 degrees, I ran just with shorts. I was planning 60-75 minutes today but after 23-25 minutes I decided I woiuld turn around, I was tiring, I was able to feel my hip, just a little and I was drenched in sweat and I knew I wouldn't be passing water.
I measured the run in my car in the arvo, just over 11km. I'm not planning to run tomorrow, but I will wait and see. Finished off with lots of stretching, glutes, back, hamstring and ITB, followed by 40 push ups and lots of ab exercises.
By 10:50 the temp was around 36 degrees with a northerly wind, Cam started off ok, but the heat, not looking after himself in the lead up (sleeping) and with some very talented competition he finished fifth in a field of 9 in his slowest time ever (10:52), but the the 9:40 runner didn't break 10 minutes either, time was not that important today.
Saturday 21 January 2006
Sat 21 Jan 06, run from home
8km today & 26km for the week so far. 16/21 runs for the month & year
I took Friday off as well, on recommendations from Burkie. I finished work early on Friday, the first day of the 'heat wave' that has hit SA & Vic, it gave me the opportunity to spend some hours relaxing and staying inside trying to stay away from the extreme heat.
This morning, I was out the door just after 8am, running from home on the local roads up to the local footy grounds, which allowed about a km on dirt trails surrounding the reserve, the remainder of the run was on the road. I was cruising but enjoying being out there working up a great sweat in my shorts & hat. I could occassionally feel a sensation/tingle in the hip and around the ITB but it never worsened. When I arrived home I walked barefooted for 5-8 minutes, drinking and then I stretched, concentrating on the ITB, hamstring & glutes, followed by maximum push ups 48 & then a bunch of sit ups & crunches.
I did intend on going to the pool today, but to be honest I didn't really feel like it, so I didn't. It doesn't take much to talk me out of swimming, I'll probably need a fair amount of encouragement to do it, maybe a friend out there might want to be my swimming coach. I have been thinking about my increase of physical activity, I'll probably start using the gym at lunchtimes or before work and run in the evenings. The gym will be for the cardio machines and some light weights.
I took Friday off as well, on recommendations from Burkie. I finished work early on Friday, the first day of the 'heat wave' that has hit SA & Vic, it gave me the opportunity to spend some hours relaxing and staying inside trying to stay away from the extreme heat.
This morning, I was out the door just after 8am, running from home on the local roads up to the local footy grounds, which allowed about a km on dirt trails surrounding the reserve, the remainder of the run was on the road. I was cruising but enjoying being out there working up a great sweat in my shorts & hat. I could occassionally feel a sensation/tingle in the hip and around the ITB but it never worsened. When I arrived home I walked barefooted for 5-8 minutes, drinking and then I stretched, concentrating on the ITB, hamstring & glutes, followed by maximum push ups 48 & then a bunch of sit ups & crunches.
I did intend on going to the pool today, but to be honest I didn't really feel like it, so I didn't. It doesn't take much to talk me out of swimming, I'll probably need a fair amount of encouragement to do it, maybe a friend out there might want to be my swimming coach. I have been thinking about my increase of physical activity, I'll probably start using the gym at lunchtimes or before work and run in the evenings. The gym will be for the cardio machines and some light weights.
Thursday 19 January 2006
Thu 19 Jan 06, Rest Day
0km today & 18km for the week so far. 15/19 runs for the month & year
Well this is starting to look like the shortest week in over 14 months or more!!! :-(
Rest was the order today, no running, my left thigh feels like it has a BIG corkie and is quite sore to touch. I went out to Aberfeldie and watched the 1500m races, watched TB & some Western A's and then watched the sub 4 min heat. The only other race that interested me was the 5k and that wasn't on until 9pm and I was hungry and wanted a 'healthy' dinner, not something from the canteen.
Athletics is one of those sports that have elite athletes but the sport is not elite, Shaun Creighton came over and chatted with me for nearly 15 minutes. We chatted about Georgie Clarke (he is her coach), we chatted about Cameron and then about my running, he asked about my attempts at the 10k in sub 40 minutes (he must have a good memory, we last chatted in June at Sandown). It just shows that distance runners just love to talk about running, no matter the ability.
I have decided I would like to lose some more weight and reduce my overall size, I would like more definition around the middle, which in turn means losing some of the extra kilo's. Some time over the next few days I will find a set of scales at a chemist or somewhere I have general access to and I will weigh in and start really watching what my intake is. It will not be easy, but I will have to increase my training too I would imagine, not just running but other activites, high tempo and some more pilates may be a good idea.
Well this is starting to look like the shortest week in over 14 months or more!!! :-(
Rest was the order today, no running, my left thigh feels like it has a BIG corkie and is quite sore to touch. I went out to Aberfeldie and watched the 1500m races, watched TB & some Western A's and then watched the sub 4 min heat. The only other race that interested me was the 5k and that wasn't on until 9pm and I was hungry and wanted a 'healthy' dinner, not something from the canteen.
Athletics is one of those sports that have elite athletes but the sport is not elite, Shaun Creighton came over and chatted with me for nearly 15 minutes. We chatted about Georgie Clarke (he is her coach), we chatted about Cameron and then about my running, he asked about my attempts at the 10k in sub 40 minutes (he must have a good memory, we last chatted in June at Sandown). It just shows that distance runners just love to talk about running, no matter the ability.
I have decided I would like to lose some more weight and reduce my overall size, I would like more definition around the middle, which in turn means losing some of the extra kilo's. Some time over the next few days I will find a set of scales at a chemist or somewhere I have general access to and I will weigh in and start really watching what my intake is. It will not be easy, but I will have to increase my training too I would imagine, not just running but other activites, high tempo and some more pilates may be a good idea.
Wednesday 18 January 2006
Wed 18 Jan 06, the Tan & a massage (OMG)
5km today & 18km for the week so far. 15/18 runs for the month & year
A slow day at work and the leg/hip felt ok so I decided I was having a massage so a short trip around the exterior of Victoria Barracks and then if ok an easy trip around the Tan at lunchtime. Did the barracks which was ok so across St Kilda Rd and a lap of the Tan was had. I did the tan in 16:40 which was very comfortable and I could hardly feel my leg or hip, but I never worked hard and I always knew I probably shouldn't have been out there. Finished off with 10 minutes of stretching, 50 push ups and then 50 sit ups & 50 crunches.
Massage, 5.15pm.... up on the table, Narelle starts her prodding and straight away says "very tight Stu"!!!! Well the ITB was tight but not the entire problem, just further behind the ITB was a spot the size of a tennis ball which was VERY SORE and felt like &^%$# after some massaging.... to turn a 70 minute story into a short version, lets just say I will be sore tomorrow and I AM TAKING 2 DAYS OFF. The rest of the legs were really good according to Narelle, but not the ITB (esp left), hamstrings, calf, thigh all good, even she also found a VERY sensitive spot in the hip flexor side (yes the left side) too. Anyway, no running until Saturday, which is to be light only, she wants me to bash myself with a tennis ball on the ITB over the next few days and book in for 30 minutes early next week.
I think this week will be the smallest kms for 14 months or more.
A slow day at work and the leg/hip felt ok so I decided I was having a massage so a short trip around the exterior of Victoria Barracks and then if ok an easy trip around the Tan at lunchtime. Did the barracks which was ok so across St Kilda Rd and a lap of the Tan was had. I did the tan in 16:40 which was very comfortable and I could hardly feel my leg or hip, but I never worked hard and I always knew I probably shouldn't have been out there. Finished off with 10 minutes of stretching, 50 push ups and then 50 sit ups & 50 crunches.
Massage, 5.15pm.... up on the table, Narelle starts her prodding and straight away says "very tight Stu"!!!! Well the ITB was tight but not the entire problem, just further behind the ITB was a spot the size of a tennis ball which was VERY SORE and felt like &^%$# after some massaging.... to turn a 70 minute story into a short version, lets just say I will be sore tomorrow and I AM TAKING 2 DAYS OFF. The rest of the legs were really good according to Narelle, but not the ITB (esp left), hamstrings, calf, thigh all good, even she also found a VERY sensitive spot in the hip flexor side (yes the left side) too. Anyway, no running until Saturday, which is to be light only, she wants me to bash myself with a tennis ball on the ITB over the next few days and book in for 30 minutes early next week.
I think this week will be the smallest kms for 14 months or more.
Tuesday 17 January 2006
Tue 17 Jan 06, a warm up only
3km today & 13km for the week so far. 14/17 runs for the month & year
Well it might as well been a rest day again, I intended to do an easy session, maybe some bends & straights or a small amount of 400s, but I decided against it after my warm up. Went out on the roads with Narelle & Dave S, a cruising 15-16 minutes. Chatting & getting the holiday goss from Narelle and chatting about my hip/ITB problem. About 1k to go I started to feel my hip but was only a 'hint'.
On return to the track I decided I wouldn't train tonight, just stretch for 15 minutes & chat. Lots of ITB stretching, hamstring & glutes. It was also suggested to roll on a tennis ball tonight and give the ITB a good working over. Booked in to see Narelle for a massage tomorrow evening at 5pm.
Burkie smiled when he got the full report, smiled because he 'kind of' suggested I might be doing a little too much..... but what would a coach know.... ;-)
Well it might as well been a rest day again, I intended to do an easy session, maybe some bends & straights or a small amount of 400s, but I decided against it after my warm up. Went out on the roads with Narelle & Dave S, a cruising 15-16 minutes. Chatting & getting the holiday goss from Narelle and chatting about my hip/ITB problem. About 1k to go I started to feel my hip but was only a 'hint'.
On return to the track I decided I wouldn't train tonight, just stretch for 15 minutes & chat. Lots of ITB stretching, hamstring & glutes. It was also suggested to roll on a tennis ball tonight and give the ITB a good working over. Booked in to see Narelle for a massage tomorrow evening at 5pm.
Burkie smiled when he got the full report, smiled because he 'kind of' suggested I might be doing a little too much..... but what would a coach know.... ;-)
Mon 16 Jan 06, Rest Day
0km today & 10km for the week so far. 13/16 runs for the month & year
Decided to rest a little and not run today, hope to organise a massage very shortly.
A comment from Silver Samurai I didn't really 'get' so I checked out some sites re King Lear;
And another summary;
I'm still unsure??? Any thoughts anyone!
Decided to rest a little and not run today, hope to organise a massage very shortly.
A comment from Silver Samurai I didn't really 'get' so I checked out some sites re King Lear;
Lear, King of England: The tired ruler of England, his plan to divide his kingdom between his three daughters and then place his welfare in their trust leads to his humiliation and total loss of power at the hands of his cruel daughters, Regan and Goneril. He misjudges all those around him in the first act, banishing those who care for him the most whilst rewarding those whose kind words prove false. Only after enduring multiple humiliations and betrayals does Lear gain true wisdom and insight, only to die soon thereafter.
And another summary;
King Lear - The aging king of Britain and the protagonist of the play. Lear is used to enjoying absolute power and to being flattered, and he does not respond well to being contradicted or challenged. At the beginning of the play, his values are notably hollow—he prioritizes the appearance of love over actual devotion and wishes to maintain the power of a king while unburdening himself of the responsibility. Nevertheless, he inspires loyalty in subjects such as Gloucester, Kent, Cordelia, and Edgar, all of whom risk their lives for him.
I'm still unsure??? Any thoughts anyone!
Sunday 15 January 2006
Sun 15 Jan 06, Coburg Harriers 6k fun run
10km today & for the week so far. 13/15 runs for the month & year
Rested yesterday in some form of an attempt to allow my hip problem to improve. I arrived at the Coburg track around 8:20am (40 min before race time), registered, chatted with a few guys (GaryO, Tigerboy, Jegster & a few Burgers I knew) I knew and then went for a 3-4km warm up, which I felt very good, afterwards stretched and I thought all was ok, don't get me wrong I knew the legs were not overly fresh but there was no hip or hammie pain/discomfort.
As I was on running the 6k race I ensured I started on the front line to get a good start, but surprisingly once the start happen I was 'way' back, at the 250m mark we crossed a bridge, I counted more than 20 in front of me, wow there are lots of very fast starters, don't get me wrong, some of these guys remained in front of me, but not many, well that is before everything turned to disaster.
I was sitting 6th when I first started to feel some tightening in my hip area, I checked my watch it 7 minutes, I slowed a little to see if that would help, but just after the 8th minute the first cramp happened. I'm not sure if cramped is the right description, but a lot of discomfort which made running extremely painful, I pulled over and stretched the area until the pain went away, which it did fairly quickly. I returned to the course and tried to get the pace on again, but within minutes I was off again, after the third time I knew the race was gone and I would just cruise in and finish it at training pace. I finished the course in the horrible time of mid 26 minutes, after pulling off the course 7 times to stretch my hip area. After the race I did lots of glutes & ITB stretching which seemed to help. I hopefully will be able to get a massage on Tue/Wed, I can see a very light week coming up which will involve lots of stretching. Not happy!
Whilst my running is temporarily down other aspects have improved and I can only hope they may continue, but I will not hold my breath. :-)
Rested yesterday in some form of an attempt to allow my hip problem to improve. I arrived at the Coburg track around 8:20am (40 min before race time), registered, chatted with a few guys (GaryO, Tigerboy, Jegster & a few Burgers I knew) I knew and then went for a 3-4km warm up, which I felt very good, afterwards stretched and I thought all was ok, don't get me wrong I knew the legs were not overly fresh but there was no hip or hammie pain/discomfort.
As I was on running the 6k race I ensured I started on the front line to get a good start, but surprisingly once the start happen I was 'way' back, at the 250m mark we crossed a bridge, I counted more than 20 in front of me, wow there are lots of very fast starters, don't get me wrong, some of these guys remained in front of me, but not many, well that is before everything turned to disaster.
I was sitting 6th when I first started to feel some tightening in my hip area, I checked my watch it 7 minutes, I slowed a little to see if that would help, but just after the 8th minute the first cramp happened. I'm not sure if cramped is the right description, but a lot of discomfort which made running extremely painful, I pulled over and stretched the area until the pain went away, which it did fairly quickly. I returned to the course and tried to get the pace on again, but within minutes I was off again, after the third time I knew the race was gone and I would just cruise in and finish it at training pace. I finished the course in the horrible time of mid 26 minutes, after pulling off the course 7 times to stretch my hip area. After the race I did lots of glutes & ITB stretching which seemed to help. I hopefully will be able to get a massage on Tue/Wed, I can see a very light week coming up which will involve lots of stretching. Not happy!
Whilst my running is temporarily down other aspects have improved and I can only hope they may continue, but I will not hold my breath. :-)
Friday 13 January 2006
Fri 13 Jan 06, an easy run
6km today & 67km for the week so far. 12/13 runs for the month & year
Well I kind of am listening to my body, I was going to have a rest day, but decided that I would like to do 30 odd minutes of stretching, so to do that properly you need to warm so I went and did a very easy 6k run.
Just rolling my legs over and nothing else, yep legs felt heavy & I could feel some discomfort in my left hip but nothing worrying at all. When I got home I stretched and stretched, using some of the stretches that I learnt in pilates and lots of glutes & hamstring stretches. It is official I will totally rest on Saturday.
I am missing out on the final round of the Shield Comp as Little A's are competing at the same time, so I have decided that the 'on trackers' will miss their coach/coordinator more than seniors will miss me, esp as the men's teams cannot make the finals.
Well I kind of am listening to my body, I was going to have a rest day, but decided that I would like to do 30 odd minutes of stretching, so to do that properly you need to warm so I went and did a very easy 6k run.
Just rolling my legs over and nothing else, yep legs felt heavy & I could feel some discomfort in my left hip but nothing worrying at all. When I got home I stretched and stretched, using some of the stretches that I learnt in pilates and lots of glutes & hamstring stretches. It is official I will totally rest on Saturday.
I am missing out on the final round of the Shield Comp as Little A's are competing at the same time, so I have decided that the 'on trackers' will miss their coach/coordinator more than seniors will miss me, esp as the men's teams cannot make the finals.
Thursday 12 January 2006
Thu 12 Jan 06, track session 6 x 400m
7km today & 61km for the week so far. 11/12 runs for the month & year
Another late night, about 4 1/2 hours sleep, probably getting me down a bit, I did think maybe a couple of beers might help and relax but I decided not to have any.
I arrived at the track a little later than normal, just after 5.30pm, dropped my bag and got straight into my warm up of five easy laps, the last 4 with Dave S (training partner for the night), thank goodness for some company. My legs feel heavy, my l.hip/butt is uncomfortable and my l.hamstring is tighter than normal. After my warm up I stretched for awhile and then did 5 x 70m strides. After all of this my hamstring felt fine, but I could still feel the hip.
Burkie left early tonight but Dave had been given the session, 6x400m at 77sec with a 75-90 sec walking recovery (we decided on the recovery, it hadn't been mentioned), I knew this was going to be hard tonight, the legs felt like lead. Dave was suppose to aiming for 80sec laps, so he started a few seconds before me, but 100m into the first rep I knew we were going too fast.
Splits (recov):
1:13 1:18
1:16 1:37
1:18 1:33
1:18 1:39
1:22 1:31
1:20
I felt like death warmed up and if it wasn't for Dave I would have stopped after 4. I changed out of my shoes (DS racers) into my DS trainers and then went for a cool down, intending on 3-5 laps, but on the second I started to get cramping sensations in my left hamstring which were uncomfortable. I finished the lap and then did some stretching which felt great, I then thought I would stick my heel on the fence and stretch again but my r.calf cramped a little, so enough of that.
Later in the evening I started to get little cramps in my hip area, I think I will rest or pool it tomorrow, will wait & see, but I would prefer to do about 10k or so.
Note: I am going to start counting how many runs for the month & year in each entry.
Another late night, about 4 1/2 hours sleep, probably getting me down a bit, I did think maybe a couple of beers might help and relax but I decided not to have any.
I arrived at the track a little later than normal, just after 5.30pm, dropped my bag and got straight into my warm up of five easy laps, the last 4 with Dave S (training partner for the night), thank goodness for some company. My legs feel heavy, my l.hip/butt is uncomfortable and my l.hamstring is tighter than normal. After my warm up I stretched for awhile and then did 5 x 70m strides. After all of this my hamstring felt fine, but I could still feel the hip.
Burkie left early tonight but Dave had been given the session, 6x400m at 77sec with a 75-90 sec walking recovery (we decided on the recovery, it hadn't been mentioned), I knew this was going to be hard tonight, the legs felt like lead. Dave was suppose to aiming for 80sec laps, so he started a few seconds before me, but 100m into the first rep I knew we were going too fast.
Splits (recov):
1:13 1:18
1:16 1:37
1:18 1:33
1:18 1:39
1:22 1:31
1:20
I felt like death warmed up and if it wasn't for Dave I would have stopped after 4. I changed out of my shoes (DS racers) into my DS trainers and then went for a cool down, intending on 3-5 laps, but on the second I started to get cramping sensations in my left hamstring which were uncomfortable. I finished the lap and then did some stretching which felt great, I then thought I would stick my heel on the fence and stretch again but my r.calf cramped a little, so enough of that.
Later in the evening I started to get little cramps in my hip area, I think I will rest or pool it tomorrow, will wait & see, but I would prefer to do about 10k or so.
Note: I am going to start counting how many runs for the month & year in each entry.
Wednesday 11 January 2006
Wed 11 Jan 06, You Yangs again, but not GCD
12km today & 54km for the week so far
I woke this morning, my legs felt heavy, a little soreish in the quads & around the hip flexor area, nothing serious, just generally a tired feeling, but I want to be feeling it for the next few days, a little overloading is what I'm after, not just big k's but hard work, see how I go, but will have to be careful and take note of what my body is saying.
I arrived home just after 5.30pm, got changed and decided I felt like running on dirt and not around the local area, so I decided I would do the You Yangs but not Great Circle Dve. Just after 6pm I started, it was 21 degrees, no wind but lots of cloud coverage. The first 10 minutes I felt like someone was bashing my legs with every step, so I stopped after 10 minutes and did about 5 minutes of stretching, but as soon as I started moving up the slight hill I could feel my quads were heavy, I was starting to feel some discomfort in the left hip flexor region, so I slowed a little, probably to 5 min pace.
Even after 30 minutes I didn't feel great but I was still moving along at nice pace but I could feel my hip and occassionally I could feel a sensation in my left hamstring, I have felt this previously when I was training fairly hard for the marathon, so I assumed it was the start of slightly overdoing it...
After 35 minutes I started to work back towards the direction of home, which also meant i would have flat or slight downhill which was a lot easier on the legs. The last 5-8 minutes I could feel my l.hip and l.hamstring. on return to the car after my walking cooldown i got out my stretching mat and stretched for 5-10 minutes. I think I was just tired more than anything else. Track session tomorrow, probably 400s, will wait & see what is suggested. I will mention to Burkie about tonight's run, I know he will suggest dropping the workload a bit, but I am intent on working hard for a bit more, and he is aware of my intent, will wait & see.
Finally reach the 100km mark for the year...
I woke this morning, my legs felt heavy, a little soreish in the quads & around the hip flexor area, nothing serious, just generally a tired feeling, but I want to be feeling it for the next few days, a little overloading is what I'm after, not just big k's but hard work, see how I go, but will have to be careful and take note of what my body is saying.
I arrived home just after 5.30pm, got changed and decided I felt like running on dirt and not around the local area, so I decided I would do the You Yangs but not Great Circle Dve. Just after 6pm I started, it was 21 degrees, no wind but lots of cloud coverage. The first 10 minutes I felt like someone was bashing my legs with every step, so I stopped after 10 minutes and did about 5 minutes of stretching, but as soon as I started moving up the slight hill I could feel my quads were heavy, I was starting to feel some discomfort in the left hip flexor region, so I slowed a little, probably to 5 min pace.
Even after 30 minutes I didn't feel great but I was still moving along at nice pace but I could feel my hip and occassionally I could feel a sensation in my left hamstring, I have felt this previously when I was training fairly hard for the marathon, so I assumed it was the start of slightly overdoing it...
After 35 minutes I started to work back towards the direction of home, which also meant i would have flat or slight downhill which was a lot easier on the legs. The last 5-8 minutes I could feel my l.hip and l.hamstring. on return to the car after my walking cooldown i got out my stretching mat and stretched for 5-10 minutes. I think I was just tired more than anything else. Track session tomorrow, probably 400s, will wait & see what is suggested. I will mention to Burkie about tonight's run, I know he will suggest dropping the workload a bit, but I am intent on working hard for a bit more, and he is aware of my intent, will wait & see.
Finally reach the 100km mark for the year...
Tuesday 10 January 2006
Tue 10 Jan 06, track session with Tim Crosbie's squad
10km today & 42km for the week so far
Poor nights sleep over night, resulting in a couple of hours only, this with a few big runs in the past days could affect tonight's session. Sadly many complications in one's life can result in problems, I know I have an extremely good friend here in Melb & in Canberra who are aware of the issues & I hope they will help me through it all. But this is a running blog so let's get back to the subject on hand......
Tonight's session was a different one for me, not at Hoppers, but on grass, at Fawkner Park & with a different squad, all adults no teenagers, very different. Tonight I worked until 4:45pm, which is 40 odd minutes later than normal and then meet with a bunch of AV guys & gals that had been put together for a promo photo shoot for the Herald Sun, which are sponsoring the Run 4 Kids fun run, which AV are also supporting and incorporating in the AV Winter Season. Tim Crosbie who is the new Winter Manager organised a bunch of us from differing clubs to meet on the bridge at the end of Anderson St, which crosses the Burnley tunnel. So a bit of jogging in a group over the tunnel and then along the river and we were off. Then alot of us hooked up with Tim's squad for a training session.
So we jogged up to the pillars and then as a group made our way over to Fawkner Park, we ran to the far side, one oval away from the Alfred Hospital, a grass track was outlined around a cricket oval. Training with Jegster, Old Miler, KSC, Journeyman, Toomz, a bunch of MMMs, a Richmond Harrier, lots of Sandy runners & a few Malvern guys, an Essendon guy and some people who are not aligned with AV Clubs, but the biggest difference for me was the age group, all excluding one are adults, a big difference to the squad I train with. Tonights session was 8x600 (approx distance) with a 200m float for a recovery, which I knew would be an issue as I'm not a big fan of floats, especially when only approx 1 minute. The middle distance group were doing 6x600m with a standing 3 min recovery.
As per normal I started too fast and the first rep I finished way to close to the fast guys, and I paid for that in the middle reps, but I tried to blunder on. Thankfully I hooked up with Dave P (have meet a few times) and we worked the session together, after the 3rd rep I needed to walk the first 30 sec of the float to make it through. After the 4th rep I had to remove my singlet, I was soaked and starting to get the 'nipple' problem..... "rolleyes"
Splits (recovery):
2:08 (56)
2:24 (59)
2:26 (1:01)
2:31 (1:06)
2:34 (1:18) - drink stop
2:35 (1:07)
2:35 (56) - no walk recovery
2:18 hard work.....
Checking out the splits, I am surprised to see the walks didn't make too much difference, I think I walked 3 times.
As a group we jogged back to the Tan and broke off when nearing our cars, jogged off with Jegster and we chatted a bit about how welcomed we felt and a few other bits & pieces. Over all a very good experience and I'm sure I would be more than happy to be a regular if I lived in the area.
Poor nights sleep over night, resulting in a couple of hours only, this with a few big runs in the past days could affect tonight's session. Sadly many complications in one's life can result in problems, I know I have an extremely good friend here in Melb & in Canberra who are aware of the issues & I hope they will help me through it all. But this is a running blog so let's get back to the subject on hand......
Tonight's session was a different one for me, not at Hoppers, but on grass, at Fawkner Park & with a different squad, all adults no teenagers, very different. Tonight I worked until 4:45pm, which is 40 odd minutes later than normal and then meet with a bunch of AV guys & gals that had been put together for a promo photo shoot for the Herald Sun, which are sponsoring the Run 4 Kids fun run, which AV are also supporting and incorporating in the AV Winter Season. Tim Crosbie who is the new Winter Manager organised a bunch of us from differing clubs to meet on the bridge at the end of Anderson St, which crosses the Burnley tunnel. So a bit of jogging in a group over the tunnel and then along the river and we were off. Then alot of us hooked up with Tim's squad for a training session.
So we jogged up to the pillars and then as a group made our way over to Fawkner Park, we ran to the far side, one oval away from the Alfred Hospital, a grass track was outlined around a cricket oval. Training with Jegster, Old Miler, KSC, Journeyman, Toomz, a bunch of MMMs, a Richmond Harrier, lots of Sandy runners & a few Malvern guys, an Essendon guy and some people who are not aligned with AV Clubs, but the biggest difference for me was the age group, all excluding one are adults, a big difference to the squad I train with. Tonights session was 8x600 (approx distance) with a 200m float for a recovery, which I knew would be an issue as I'm not a big fan of floats, especially when only approx 1 minute. The middle distance group were doing 6x600m with a standing 3 min recovery.
As per normal I started too fast and the first rep I finished way to close to the fast guys, and I paid for that in the middle reps, but I tried to blunder on. Thankfully I hooked up with Dave P (have meet a few times) and we worked the session together, after the 3rd rep I needed to walk the first 30 sec of the float to make it through. After the 4th rep I had to remove my singlet, I was soaked and starting to get the 'nipple' problem..... "rolleyes"
Splits (recovery):
2:08 (56)
2:24 (59)
2:26 (1:01)
2:31 (1:06)
2:34 (1:18) - drink stop
2:35 (1:07)
2:35 (56) - no walk recovery
2:18 hard work.....
Checking out the splits, I am surprised to see the walks didn't make too much difference, I think I walked 3 times.
As a group we jogged back to the Tan and broke off when nearing our cars, jogged off with Jegster and we chatted a bit about how welcomed we felt and a few other bits & pieces. Over all a very good experience and I'm sure I would be more than happy to be a regular if I lived in the area.
Monday 9 January 2006
Mon 9 Jan 06, Werribee River
12km today & 32km for the week so far
Started my run from Riverbend car park, I measured the distance from home & its 4.5km, so I will have to leave that for longer runs as I enjoy the off road parts of this run, even though a lot of that has been destroyed by the council and their footpaths.
I started my run at 5.30pm it was 30 degrees and lightly raining & humid, I ran topless. The first 20 minutes of the run are my favorite, right along the river along dirt trails, when I got to the Shaws Rd bridge I turned & ran upto Presidents Park and then turned back to the river (add on purpose only). I then ran to Wyndham Park, crossed the river near Chrinside Oval, this area has special memories, I then moved on and ran past the tennis & bowls club and circled Chrinside Oval and made my way back along the river without the President Park turn off.
I assume I was sitting on 4:45-50 pace, very comfortable, but soaked in sweat, it was very humid. My legs felt heavy for the first 15 minutes, my run took 60:13.
Started my run from Riverbend car park, I measured the distance from home & its 4.5km, so I will have to leave that for longer runs as I enjoy the off road parts of this run, even though a lot of that has been destroyed by the council and their footpaths.
I started my run at 5.30pm it was 30 degrees and lightly raining & humid, I ran topless. The first 20 minutes of the run are my favorite, right along the river along dirt trails, when I got to the Shaws Rd bridge I turned & ran upto Presidents Park and then turned back to the river (add on purpose only). I then ran to Wyndham Park, crossed the river near Chrinside Oval, this area has special memories, I then moved on and ran past the tennis & bowls club and circled Chrinside Oval and made my way back along the river without the President Park turn off.
I assume I was sitting on 4:45-50 pace, very comfortable, but soaked in sweat, it was very humid. My legs felt heavy for the first 15 minutes, my run took 60:13.
Sunday 8 January 2006
Sun 8 Jan 06, You Yangs for the first time in 2006
20km today & for the week so far
Last day before returning back to work, so no alarms and no rush. In bed before midnight and woke just after 7am, had breaky, watched a little TV for some laughs and then took off for my run by myself, arriving at the You Yangs about 9:10.
It is already 23 degrees and the YY's are bather in sunshine, so no shirt, a little screen on my shoulders and & neck and off I went. No hurry today, I want to ensure I have enough to get up all the hills and I want to add and extra 20-30 minutes after GCD. I notice at all my known time marks I am a couple of minutes behind where i would normally be, which is exactly what I wanted. Worked up the hills without walking, on the down hills I remained very controlled and the final kms I did not pick up my pace, just remained comfortable.
I was soaked in sweat and my shorts were very wet and starting to become annoying (old & starting to gather), so I decided I would return to the car, rehydrate, change my shorts (I knew I had a spare pair in the boot??). GCD in 68:30, slower than normal, but faster than 12 months ago, so I was happy, a good drink of my rasberry Endura and then out along one of the horse trails at the same pace as before for 15 minutes and then I returned.
Depending on my day I may go out this arvo for a short run 5-10km, depending.
Last day before returning back to work, so no alarms and no rush. In bed before midnight and woke just after 7am, had breaky, watched a little TV for some laughs and then took off for my run by myself, arriving at the You Yangs about 9:10.
It is already 23 degrees and the YY's are bather in sunshine, so no shirt, a little screen on my shoulders and & neck and off I went. No hurry today, I want to ensure I have enough to get up all the hills and I want to add and extra 20-30 minutes after GCD. I notice at all my known time marks I am a couple of minutes behind where i would normally be, which is exactly what I wanted. Worked up the hills without walking, on the down hills I remained very controlled and the final kms I did not pick up my pace, just remained comfortable.
I was soaked in sweat and my shorts were very wet and starting to become annoying (old & starting to gather), so I decided I would return to the car, rehydrate, change my shorts (I knew I had a spare pair in the boot??). GCD in 68:30, slower than normal, but faster than 12 months ago, so I was happy, a good drink of my rasberry Endura and then out along one of the horse trails at the same pace as before for 15 minutes and then I returned.
Depending on my day I may go out this arvo for a short run 5-10km, depending.
Saturday 7 January 2006
Sat 7 Jan 06, All Comers meet at Box Hill
7km today & 50km for the week
Made the trek over to Box Hill with Cam & one of his training partners, meet a with a small bunch of Western A's, a couple of women sprinter/jumpers, a couple of male U16 sprinters and five distance runners (always on the look for a race). Three of us were racing the 1500m & the other 2 were doing the 3k Steeple.
A beautiful afternoon, sunny & no wind, I wish I could put these sort of days on order.... A normal 10-12 min warm up on the streets outside the track and then 3 strides prior to my race. I was allocated in the 5th & final heat with 16 others. I recognised a handful of the guys from the Vic Milers race. The race started and I was happy with my start getting to the rail quite quickly, on entering the straight I was sitting 7th or 8th, pace was comfortable & good. I heard 75 for the first lap which I was happy with, along the back straight I moved into 6th and this is where I sat for the majority of the race. I felt like the race was a good pace and I thought I might have gone under 4:50 again, but not to be, finished 6th in 4:52
Splits:
75
80
80
57 for final 300
I would have liked the first lap to be 1 sec slower and for the 2nd & 3rd to be 2-3 quicker and a stronger finish, but not today.
Finished off with the normal 10 minute cool down.
As I type this something has been missing from my day...
Made the trek over to Box Hill with Cam & one of his training partners, meet a with a small bunch of Western A's, a couple of women sprinter/jumpers, a couple of male U16 sprinters and five distance runners (always on the look for a race). Three of us were racing the 1500m & the other 2 were doing the 3k Steeple.
A beautiful afternoon, sunny & no wind, I wish I could put these sort of days on order.... A normal 10-12 min warm up on the streets outside the track and then 3 strides prior to my race. I was allocated in the 5th & final heat with 16 others. I recognised a handful of the guys from the Vic Milers race. The race started and I was happy with my start getting to the rail quite quickly, on entering the straight I was sitting 7th or 8th, pace was comfortable & good. I heard 75 for the first lap which I was happy with, along the back straight I moved into 6th and this is where I sat for the majority of the race. I felt like the race was a good pace and I thought I might have gone under 4:50 again, but not to be, finished 6th in 4:52
Splits:
75
80
80
57 for final 300
I would have liked the first lap to be 1 sec slower and for the 2nd & 3rd to be 2-3 quicker and a stronger finish, but not today.
Finished off with the normal 10 minute cool down.
As I type this something has been missing from my day...
Friday 6 January 2006
Fri 6 Jan 06, easy morning run
10km today & 43km for the week
I woke just after 7:30 and was out the door within 15 minutes, which is quite quick for me. I ran my 11k course but only ran upto the 10k and then walked the extra 1k home, the run was 46 minutes exactly which very comfortable.
Too much sun yesterday, a few red spots (maybe more than some...). Tomorrow I am off to Box Hill for an AV All Comers meet where I will run a 1500m race and hopefully run a solid 4:50. Cam & Luke are running the 3k Steeple, hoping for some company and both are hoping to run PBs, Cam's current PB is 10:09.
I woke just after 7:30 and was out the door within 15 minutes, which is quite quick for me. I ran my 11k course but only ran upto the 10k and then walked the extra 1k home, the run was 46 minutes exactly which very comfortable.
Too much sun yesterday, a few red spots (maybe more than some...). Tomorrow I am off to Box Hill for an AV All Comers meet where I will run a 1500m race and hopefully run a solid 4:50. Cam & Luke are running the 3k Steeple, hoping for some company and both are hoping to run PBs, Cam's current PB is 10:09.
Thursday 5 January 2006
Thu 5 Jan 06, track session, 400s
7km today & 33km for the week
I spent 3-4 hours today at the Williamstown beach with my little boys, I probably got a little to much sun, but I kept my water intake up... After dropping the boys off with their mum, I made my way down to the track just after 5pm, none of my training crew present, so a session by myself.
Burkie asked me if I wouldn't mind going for my warm up with one of his young girls (11yr), nice and casual, she would use that and some drills as her session, I am more than happy to help Peter out and my warm ups are all about turning the legs over and chatting, so I am happy to chat with a youngen.. She wins the Werribee LAC U12 1500s by just over 200m so she is no slouch.
After returning back to the trac after 15:30 I did a lap by myself just to get the legs moving and then 5x60-70m stride throughs, some stretching and then into my session of 4-6x400m at 77sec (hmmmmmmm)with 75 sec recovery.
As per normal I knew I would be a little faster than that, I sometimes wonder if Peter knows that too and just adds 2-3 seconds...
Splits (recovery):
1:13 1:15
1:13 1:18
1:16 1:16
1:15 1:20
1:13 walked 200m, then jogged 4 laps in the outer lanes about 15 minutes afterwards
I decided 5 was enough, Burkie was concerned I might be slightly overdone for my 1500m race on Saturday, to be honest I'm to worried about it, don't get me wrong I would love to break the 4:47 barrier, but I have a few months to go.
Public announcement:as per other years I am very open in my goals & running wants, I think it helps keep me focussed. 1 & 2 Apr 06 I will be competing in the O35 Masters Championships, more than likely, the 800m & 1500m.
I spent 3-4 hours today at the Williamstown beach with my little boys, I probably got a little to much sun, but I kept my water intake up... After dropping the boys off with their mum, I made my way down to the track just after 5pm, none of my training crew present, so a session by myself.
Burkie asked me if I wouldn't mind going for my warm up with one of his young girls (11yr), nice and casual, she would use that and some drills as her session, I am more than happy to help Peter out and my warm ups are all about turning the legs over and chatting, so I am happy to chat with a youngen.. She wins the Werribee LAC U12 1500s by just over 200m so she is no slouch.
After returning back to the trac after 15:30 I did a lap by myself just to get the legs moving and then 5x60-70m stride throughs, some stretching and then into my session of 4-6x400m at 77sec (hmmmmmmm)with 75 sec recovery.
As per normal I knew I would be a little faster than that, I sometimes wonder if Peter knows that too and just adds 2-3 seconds...
Splits (recovery):
1:13 1:15
1:13 1:18
1:16 1:16
1:15 1:20
1:13 walked 200m, then jogged 4 laps in the outer lanes about 15 minutes afterwards
I decided 5 was enough, Burkie was concerned I might be slightly overdone for my 1500m race on Saturday, to be honest I'm to worried about it, don't get me wrong I would love to break the 4:47 barrier, but I have a few months to go.
Public announcement:as per other years I am very open in my goals & running wants, I think it helps keep me focussed. 1 & 2 Apr 06 I will be competing in the O35 Masters Championships, more than likely, the 800m & 1500m.
Wednesday 4 January 2006
Wed 4 Jan, local run
8km today & 26km for the week
A mid pace run, started the first k or 2 very slowly and then training pace upto the 5k mark and then 5k race pace for the remaining 3 & a bit kms. Ran in the morning, out the front door at 7.30ish, cool morning (probably 14-15 degrees), expected top was only 23.
Connor & Declan staying today & night, so a relaxing day annoying the boys. Track session tmw, probably 500s or 400s.
A mid pace run, started the first k or 2 very slowly and then training pace upto the 5k mark and then 5k race pace for the remaining 3 & a bit kms. Ran in the morning, out the front door at 7.30ish, cool morning (probably 14-15 degrees), expected top was only 23.
Connor & Declan staying today & night, so a relaxing day annoying the boys. Track session tmw, probably 500s or 400s.
Tuesday 3 January 2006
Tue 03 Jan 06, first track session for 2006
10km today & 18km for the week
Today I trained with Gary, my uncle & young Dave, we did a 15 minute warm up with Cam on the roads and then 6x800m at 10k ish pace with a 2 min recov, both Gary & I were recovering from long runs. With it being very windy we decided we would run in indian file and swap the leader each repeat, this would be good for training running close behind another runner with a slightly different stride and hopefully would make it easier into the wind...
Splits:
2:57
2:51
2:57
2:59
2:48
2:43
The last rep, Gary & myself decided we would push a little bit with having a real go with 200m or so to go. Gary lead the last rep, with 250m to go I moved alongside into the wind (not the smartest thing to do) and then made my move and tried to finish as hard as I could, resulting in the 2:43, the first 400m was 1:27.
We finished off with 4 laps in the outside lanes.
Today I trained with Gary, my uncle & young Dave, we did a 15 minute warm up with Cam on the roads and then 6x800m at 10k ish pace with a 2 min recov, both Gary & I were recovering from long runs. With it being very windy we decided we would run in indian file and swap the leader each repeat, this would be good for training running close behind another runner with a slightly different stride and hopefully would make it easier into the wind...
Splits:
2:57
2:51
2:57
2:59
2:48
2:43
The last rep, Gary & myself decided we would push a little bit with having a real go with 200m or so to go. Gary lead the last rep, with 250m to go I moved alongside into the wind (not the smartest thing to do) and then made my move and tried to finish as hard as I could, resulting in the 2:43, the first 400m was 1:27.
We finished off with 4 laps in the outside lanes.
Monday 2 January 2006
Mon 02 Jan 06, first run for the year
8km today & for the week so far
I didn't run on the New Years Day for numerous reasons, firstly I didn't get home until the early hours of the morning, secondly I drove from Canberra to Melbourne & thirdly, when I arrived in Melbourne it was drizzling and I was tired...
Tuesday was just a very easy 8k on the roads in Hoppers, nothing special, just a few k's in the legs. My legs were still recovering from the Mt Majura run, quads a touch sore.
Went out for dinner with Coach Burkie to chat about my plans for the remainder of the summer season and a brief chat about winter and that damn 10k...
I didn't run on the New Years Day for numerous reasons, firstly I didn't get home until the early hours of the morning, secondly I drove from Canberra to Melbourne & thirdly, when I arrived in Melbourne it was drizzling and I was tired...
Tuesday was just a very easy 8k on the roads in Hoppers, nothing special, just a few k's in the legs. My legs were still recovering from the Mt Majura run, quads a touch sore.
Went out for dinner with Coach Burkie to chat about my plans for the remainder of the summer season and a brief chat about winter and that damn 10k...
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