10km today and 18km for the week so far. 23/28 runs this month & 47/59 runs for the year
I was sent a text to a few of the distance guys within the club hoping I could drum up some company for tonights session. It was going to be 6x800 or 8x600 depending on the wind and conditions at the track. As it is so open where the track is situated it can be very affected by the wind and it does become very distracting and bloody well annoying.
Anyway most of the guys were busy, except Adrian his excuse was because he ran 30k this morning, ok thats a good excuse.... Anyway Dave S text me to let me know he was avail. Arrived at the track just after 5pm, got changed walked out of the change rooms to find Luke & Dave walking into the complex, so off for a chatting 5 laps of the track in reverse in lanes 7 & 8. The main conversation was about Dave and his previous week where he competed in the World Ironman Games down at Lorne in the surf. He did really well, ranked in the top 30 in the Ironman comp and top 50 in a few other disciplines, he was wrapped as this was the first time he had competed at this level, he really thought that the running training is the major improvement for him. Well done Dave. 5x80m strides.
As the wind was annoying and Dave hadn't done any rep work for a few weeks we decided 600s were on order and Dave suggested he probably would not do 8 reps. 85 sec per lap, which is 2:07.5 for each rep. We decided we would start at the 200m start so we would hit the wind affected back straight only once per rep and a run walk recovery around the 90sec or so.
Splits (recovery):
2:03 1:39
2:06 1:31
2:07 1:38
2:08 1:37
2:07 1:38
2:08 1:35
2:06 1:34
1:56 walked 200m, quick chat with Burkie and then 5 lap cool down
Finished off doing some push ups & sit ups with Dave and one of the young girls, 10 pushups 10 sit up and reduce by 1 each rep with no breaks. My abs were sore by mid way, but worked throug it, no pain, no gain :-)
Tomorrow, I am leading the fast 10k group around Albert Park, might add in a few k's afterwards. Thursday's session will be a bunch of 400s.
Summary for the month:
KM February - 246 (5 non running days)
Yearly Total - 465 (not that happy with that)
INJURIES - none
EXCUSES - nah, seemed to be an ok month
RACES COMPLETED - Sunset Series around the zoo finished in top 30 from memory. But the best was my fist race at Olympic Park in a 3000m where I set a new PB of 10:49 and finished 2nd in my heat. :-)
RACES COMING UP - A couple of track races and another Sunset Series
GOALS - this month the kms will probably stay low, but the quality speed sessions will improve (I hope) in prepartion for the Vic Masters
Tuesday 28 February 2006
Mon 27 Feb 06, 5k pack with the R4K training squad
8km today and for the week so far. 22/27 runs this month & 46/58 runs for the year
Lead the 5k fast group which was a joke, 5 of them wanted to race and wasted their time and I ran with one, finishing in 21 minutes, as the group is expected to be a 22m 30s group, I not sure why you would join a group if you had no intent of running with them??????????
Jogged back to my car in South Melbourne for my cool down.
Lead the 5k fast group which was a joke, 5 of them wanted to race and wasted their time and I ran with one, finishing in 21 minutes, as the group is expected to be a 22m 30s group, I not sure why you would join a group if you had no intent of running with them??????????
Jogged back to my car in South Melbourne for my cool down.
Friday 24 February 2006
Fri 24 Feb 06, no run, just a gym session
0km today and 55km for the week so far. 21/24 runs this month & 45/55 runs for the year
No running for me today, time for a day off, first one since the 8th/9th of Feb. Arrived in the gym at 6:45am, a good session of 40 min of shoulder, chest and arms and 20 minutes of core & ab work. Really worked hard & fast and had a nice glow when I left.
No running for me today, time for a day off, first one since the 8th/9th of Feb. Arrived in the gym at 6:45am, a good session of 40 min of shoulder, chest and arms and 20 minutes of core & ab work. Really worked hard & fast and had a nice glow when I left.
Thursday 23 February 2006
Thu 23 Feb 06, track session 6x400 @ 74 sec pace
8km today and 55km for the week so far. 21/23 runs this month & 45/54 runs for the year
Arrived at the track just after 5pm, Adrian arrived at the same time as me, he was doubling up for today, he had done a 15k tempo run in the morning and was happy to tag along with my session of 400s. So off we went for our 5 lap warm up in lane 8 (in reverse, of course), stretched, a few strides, change the shoes and off we go.
6x400 with a walk jog of 200m so we could start in alternate start positions. The first 4 reps were 74 sec, with a 90 sec break and the last 2 reps were 76 for me with Adrian maintaining his pace all the way to the line. He is starting to look good for 6Ft (9th time). The breeze was strong on the back straight and the bend near the steeple, I just wish we could have more gentle nights....
Finished off with 5 slow laps, the entire session done without a shirt, was 33 degrees when I started and still 31 when I finished. Did 50 crunches and 50 push ups, followed by 25 each side oblique crunches.
I hadn't seen Adrian for 3-4 weeks, he made comment that I appeared to be leaner and definetly more defined around the stomach. Which I'm happy about, as I thought I was making some improvement, a few have commented in the past week or so. :-)
Arrived at the track just after 5pm, Adrian arrived at the same time as me, he was doubling up for today, he had done a 15k tempo run in the morning and was happy to tag along with my session of 400s. So off we went for our 5 lap warm up in lane 8 (in reverse, of course), stretched, a few strides, change the shoes and off we go.
6x400 with a walk jog of 200m so we could start in alternate start positions. The first 4 reps were 74 sec, with a 90 sec break and the last 2 reps were 76 for me with Adrian maintaining his pace all the way to the line. He is starting to look good for 6Ft (9th time). The breeze was strong on the back straight and the bend near the steeple, I just wish we could have more gentle nights....
Finished off with 5 slow laps, the entire session done without a shirt, was 33 degrees when I started and still 31 when I finished. Did 50 crunches and 50 push ups, followed by 25 each side oblique crunches.
I hadn't seen Adrian for 3-4 weeks, he made comment that I appeared to be leaner and definetly more defined around the stomach. Which I'm happy about, as I thought I was making some improvement, a few have commented in the past week or so. :-)
Wednesday 22 February 2006
Wed 22 Feb 06, R4K Run Leader Run in St Kilda/Albert Park
11km today and 47km for the week so far. 20/22 runs this month & 44/53 runs for the year
Woke this morning at 5:30am with slight gastro discomfort and feeling very average, so I decided against the gym and hopped back into bed for a while, re waking at 7:15am feeling like as I was lacking in energy. Breaky and off to work, started to feel better throughout the day, but I feel a bit tired but good enough to get through the day...
Arrived at the Saint Hotel with lots of time on my side, so I went for a brisk 15 minute walk around the streets. Tonight I had the 10k medium group, aim between 5min to 5.30min per km, I had 8 in my group, 7 guys and 1 lady, so this was my biggest group. After starting I noticed I didn't have a sweeper at the back, which turned out to be a slight hassle, but nothing too disconcerning.
Up to 6k we sat just below and sometimes just over 5min pace, around this time one of the guys had fallen back 100m or so, I asked the group to slow slightly and I would go back and encourage, within 1-1.5k he had caught up, I got him to take a slight short cut when he caught up which proved a good idea, we also caught up with someone from the fast 10k group. Overall a satisfying run, as I was happy my encouragement helped someone to catch back up and then maintain. We finished in 48:40, just a little faster than previous medium groups had gone..... oh well, we basically stayed together.
Jogged back to my car, approx 1k away.
Woke this morning at 5:30am with slight gastro discomfort and feeling very average, so I decided against the gym and hopped back into bed for a while, re waking at 7:15am feeling like as I was lacking in energy. Breaky and off to work, started to feel better throughout the day, but I feel a bit tired but good enough to get through the day...
Arrived at the Saint Hotel with lots of time on my side, so I went for a brisk 15 minute walk around the streets. Tonight I had the 10k medium group, aim between 5min to 5.30min per km, I had 8 in my group, 7 guys and 1 lady, so this was my biggest group. After starting I noticed I didn't have a sweeper at the back, which turned out to be a slight hassle, but nothing too disconcerning.
Up to 6k we sat just below and sometimes just over 5min pace, around this time one of the guys had fallen back 100m or so, I asked the group to slow slightly and I would go back and encourage, within 1-1.5k he had caught up, I got him to take a slight short cut when he caught up which proved a good idea, we also caught up with someone from the fast 10k group. Overall a satisfying run, as I was happy my encouragement helped someone to catch back up and then maintain. We finished in 48:40, just a little faster than previous medium groups had gone..... oh well, we basically stayed together.
Jogged back to my car, approx 1k away.
Tuesday 21 February 2006
Tue 21 Feb 06, track session, 5x800m
8km today and 36km for the week so far. 19/21 runs this month & 43/52 runs for the year
First up in the morning 40 push ups and fifty crunches follwed by 50 situps, shower and get ready for work.
Arrived at the track at 5:15pm, I had arranged with Narelle to meet her for a session tonight, 5x800m @ 2m 50s pace (85 sec per lap) with 1 min recovery. We left the track for our warm up but very early in the trip Narz was having cramping sensations in her hammie (which has been a prob for 2 weeks), she stretched and continued on up to the hospital, but the hammie was causing grief. On return to the track after 2k I knew her session was over, she stretched for awhile, chatted with Burkie and then left to arrange a massage.
Peter asked if it was ok to have some of the girls (13, 15 & 16 year olds) join me in my reps, the youngest doing 300s & 200s and the 3 older ones were to do 400s on my final lap. I find this very cool, being able to do a session with ppl who are doing completely different sessions. The company really helped in my final reps, I probably would have struggled to complete the session by myself.
I was hoping to cruise through the session, I will have to search for the last time I did this session, because tonight was hard, there was a stiff breeze on the back straight and I know I haven't had a day off in awhile, but I was hoping to complete the session a little easier. Even with increasing the recovery did not help too much, but I did finish, which Burkie was encouraging me to do.
Splits:
2:48 1:02
2:50 1:06
2:57 1:31
3:02 1:29
2:59 walked 300m, changed shoes and then jogged for 12 minutes
I was surprised how I coped, will check for my last session like this.... well I found it, 3 Jan, 2 min recoveries and the splits were alot better....Splits: 2:57, 2:51, 2:57, 2:59, 2:48, 2:43
Hmmmmmmm, I wonder.
First up in the morning 40 push ups and fifty crunches follwed by 50 situps, shower and get ready for work.
Arrived at the track at 5:15pm, I had arranged with Narelle to meet her for a session tonight, 5x800m @ 2m 50s pace (85 sec per lap) with 1 min recovery. We left the track for our warm up but very early in the trip Narz was having cramping sensations in her hammie (which has been a prob for 2 weeks), she stretched and continued on up to the hospital, but the hammie was causing grief. On return to the track after 2k I knew her session was over, she stretched for awhile, chatted with Burkie and then left to arrange a massage.
Peter asked if it was ok to have some of the girls (13, 15 & 16 year olds) join me in my reps, the youngest doing 300s & 200s and the 3 older ones were to do 400s on my final lap. I find this very cool, being able to do a session with ppl who are doing completely different sessions. The company really helped in my final reps, I probably would have struggled to complete the session by myself.
I was hoping to cruise through the session, I will have to search for the last time I did this session, because tonight was hard, there was a stiff breeze on the back straight and I know I haven't had a day off in awhile, but I was hoping to complete the session a little easier. Even with increasing the recovery did not help too much, but I did finish, which Burkie was encouraging me to do.
Splits:
2:48 1:02
2:50 1:06
2:57 1:31
3:02 1:29
2:59 walked 300m, changed shoes and then jogged for 12 minutes
I was surprised how I coped, will check for my last session like this.... well I found it, 3 Jan, 2 min recoveries and the splits were alot better....Splits: 2:57, 2:51, 2:57, 2:59, 2:48, 2:43
Hmmmmmmm, I wonder.
Monday 20 February 2006
Mon 20 Feb 06, Niketown 10k run
12km today and 28km for the week so far. 18/20 runs this month & 42/51 runs for the year
Couldn't get to the gym this morning, so a quick burst at home, 30 push ups, 25 crunches with feet down, 25 push ups, 25 crunches feet up, 20 push ups, 25 oblique crunches each side, 15 push ups, 20 sit ups with feet high and fingers aiming for toes, 20 crunches with feet down.
Finished work at 5:30, changed and walked into the city, again I was the Run Leader for the 10km slow group, which is a great way to get a few k's in, burn fat and recover from the weekends runs. I had the very small group, but they stayed together and appeared to enjoy themselves, one of the ladies running 10k for only the 3rd time, so she was very happy with herself and surprised how easy it was, even paced running makes a difference. We missed the little Govt Dve loop, probably 300m or so, but we finished in 55 minutes altogether.
Afterwards, I chatted, met EJM (Emma) from the RW forum, she enjoyed herself with a 5k group, pushed herself but enjoyed it, which is important. Ran back to my car at probably 4:15 pace to 'open' the legs out, which felt great.
Note: I have booked my accomodation in Canerra for my little excursion at the AIS, staying at the Ridges, so spoiling myself a little, should be good.
Couldn't get to the gym this morning, so a quick burst at home, 30 push ups, 25 crunches with feet down, 25 push ups, 25 crunches feet up, 20 push ups, 25 oblique crunches each side, 15 push ups, 20 sit ups with feet high and fingers aiming for toes, 20 crunches with feet down.
Finished work at 5:30, changed and walked into the city, again I was the Run Leader for the 10km slow group, which is a great way to get a few k's in, burn fat and recover from the weekends runs. I had the very small group, but they stayed together and appeared to enjoy themselves, one of the ladies running 10k for only the 3rd time, so she was very happy with herself and surprised how easy it was, even paced running makes a difference. We missed the little Govt Dve loop, probably 300m or so, but we finished in 55 minutes altogether.
Afterwards, I chatted, met EJM (Emma) from the RW forum, she enjoyed herself with a 5k group, pushed herself but enjoyed it, which is important. Ran back to my car at probably 4:15 pace to 'open' the legs out, which felt great.
Note: I have booked my accomodation in Canerra for my little excursion at the AIS, staying at the Ridges, so spoiling myself a little, should be good.
Sunday 19 February 2006
Sun 19 Feb 06, Sunday morning road run
16km today and for the week so far. 17/19 runs this month & 41/50 runs for the year
Out the door at 7am, onto Derrimut Rd and made my way towards Melton, cruising pace, remaining on the road or the dirt on the side, nice pace of 4:50ish for the first 20 minutes, then I picked it up a little every 15 minutes or so. The final 13 minutes or so was probably 4:10 pace. I ran just past Boundary Rd before I turned around, the return trip was done 2m 10s faster.
Home, showered and into the city to have coffee with a friend before going to the MCG to watch Cam in the Men's B Final over the 3000m Steeplechase, 10m 22s, an average time for Cam but he did enjoy the experience and that was what it was all about. Below was the start of the Men's B Final were they miss the water jump on the first lap.
I think this was the third or fourth lap, Sth Bendigo next to him (I think)
A friend, Narz (who I get my massages from), she competed in the women's 1500m final finishing 5th in 4:37, which was her best time since 2002. Kate Seibold Crosbie deservingly won the race comfortably!
Kate is leading and my friend is sitting 7th on the inside.
Some comments have been left regarding the MCG and I too have been thinking what it would have been like, with the 'indicative qual standards' I thought they were too tough for me and I wouldn't have been picked to have a run, in hindsight I could have competed in the 5k and had a ball or tried to organise a relay team in the 4x400, but I would have preferred the 5000m. Oh well.
Out the door at 7am, onto Derrimut Rd and made my way towards Melton, cruising pace, remaining on the road or the dirt on the side, nice pace of 4:50ish for the first 20 minutes, then I picked it up a little every 15 minutes or so. The final 13 minutes or so was probably 4:10 pace. I ran just past Boundary Rd before I turned around, the return trip was done 2m 10s faster.
Home, showered and into the city to have coffee with a friend before going to the MCG to watch Cam in the Men's B Final over the 3000m Steeplechase, 10m 22s, an average time for Cam but he did enjoy the experience and that was what it was all about. Below was the start of the Men's B Final were they miss the water jump on the first lap.
I think this was the third or fourth lap, Sth Bendigo next to him (I think)
A friend, Narz (who I get my massages from), she competed in the women's 1500m final finishing 5th in 4:37, which was her best time since 2002. Kate Seibold Crosbie deservingly won the race comfortably!
Kate is leading and my friend is sitting 7th on the inside.
Some comments have been left regarding the MCG and I too have been thinking what it would have been like, with the 'indicative qual standards' I thought they were too tough for me and I wouldn't have been picked to have a run, in hindsight I could have competed in the 5k and had a ball or tried to organise a relay team in the 4x400, but I would have preferred the 5000m. Oh well.
Saturday 18 February 2006
Sat 18 Feb 06, last round of Little A's & a local run
10km today and 76km for the week so far. 16/18 runs this month & 40/49 runs for the year
Today was the last day of the Little A's Intra Club competition, next week Werribee have their Open Day on Sunday and then their State Champs. So today was the last day I would have responsibility of the 'On Trackers' as they now progress to normal comp next season. Lots of pressies from the kids which is very cute and lots of thanks from the parents, I thanked the parents for their help and their support throughout the season and of course a big thanks to the kids. Hopefully this will be their start of creating an impression of fun & enjoyment in their sport and activity.
4:30pm I made my way out for a run leaving myself ample time to go off to the MCG to watch the AA Elite events tonight. Out the door with just shorts and my Zoom Elites (their first fast run) onto my measured 10k run, intent was to start sub 4 min pace for 2k then back off to 4:15 pace, back to 4min pace for a while, back off at the 7k and then go as hard as possible from the 8k area, an enjoyable run with lots of sweat and a very satisfying run. Probably the pacing was not ideal, but I had fun mucking around and doing varying paces.
Cool down, stretch, shower, fix my blog and then off to the 'G'.
Today was the last day of the Little A's Intra Club competition, next week Werribee have their Open Day on Sunday and then their State Champs. So today was the last day I would have responsibility of the 'On Trackers' as they now progress to normal comp next season. Lots of pressies from the kids which is very cute and lots of thanks from the parents, I thanked the parents for their help and their support throughout the season and of course a big thanks to the kids. Hopefully this will be their start of creating an impression of fun & enjoyment in their sport and activity.
4:30pm I made my way out for a run leaving myself ample time to go off to the MCG to watch the AA Elite events tonight. Out the door with just shorts and my Zoom Elites (their first fast run) onto my measured 10k run, intent was to start sub 4 min pace for 2k then back off to 4:15 pace, back to 4min pace for a while, back off at the 7k and then go as hard as possible from the 8k area, an enjoyable run with lots of sweat and a very satisfying run. Probably the pacing was not ideal, but I had fun mucking around and doing varying paces.
Cool down, stretch, shower, fix my blog and then off to the 'G'.
Friday 17 February 2006
Fri 17 Feb, 5k at pace on the Tan & Attended Vic Champs at the G
7km today and 66km for the week so far. 15/17 runs this month & 39/48 runs for the year
In the gym this morning early, lots to do today, gym, recruiting agenda for 4-5 hours, run @ lunch, clear my in trays and get to the G to watch friends compete by 4.45pm, very BUSY.
Gym was a great session, worked very hard, low weights, 15 reps with only 15-30 sec breaks between sets, very sweaty. Finished off with only 10 minutes of ab work, all up 50 minutes, not including cool down.
Lunchtime run, warm, little to no wind, warm up by jogging past the Shrine to the 5k mark, then a lap of the Tan plus the extra part to make it to 5k and finished with a 1-1.5k cool down. Started off at a solid pace, 4:20 & followed up with 4:19, then with the hill included I ran a 4:10 and then finished the last 2k's in 3:55 & 3:49, happy with the run.
Last Little A's tmw. All the best to all competing at the G this weekend.
A pic of the G's track for the Commonwealth Games:
In the gym this morning early, lots to do today, gym, recruiting agenda for 4-5 hours, run @ lunch, clear my in trays and get to the G to watch friends compete by 4.45pm, very BUSY.
Gym was a great session, worked very hard, low weights, 15 reps with only 15-30 sec breaks between sets, very sweaty. Finished off with only 10 minutes of ab work, all up 50 minutes, not including cool down.
Lunchtime run, warm, little to no wind, warm up by jogging past the Shrine to the 5k mark, then a lap of the Tan plus the extra part to make it to 5k and finished with a 1-1.5k cool down. Started off at a solid pace, 4:20 & followed up with 4:19, then with the hill included I ran a 4:10 and then finished the last 2k's in 3:55 & 3:49, happy with the run.
Last Little A's tmw. All the best to all competing at the G this weekend.
A pic of the G's track for the Commonwealth Games:
Thursday 16 February 2006
Thu 16 Feb 06, track session 6x600
approx 9km today and 59km for the week so far. 14/16 runs this month & 38/47 runs for the year
Arrived at the track for my session at 5:15pm, got changed out of my work clobber and did 6 laps in lane 8 with Luke S for my warm up, follwed by a few strides of 60m and then some basic stretches. Put on my new DS Racers (red ones from eBay $110 all incl) and did 2 more strides.
Checked with Burkie for the session, 6x600m at 40 sec per 200 (2 min per 600) with a 2:45 break. Every rep was hit between 2:01 & 2:02, with a strong breeze on the back straight. The temp was about 27 degrees when I arrived at the track so a good sweat was had.
Finished off with 3 laps of the complex and then did a bunch of sit ups & crunches followed by some stretching.
Today I entered the Vic Masters Champs to compete as an Over 35 (will be 39 on the day), I have entered the 800m, 1500m & 5000m, one event will be dropped, yet to make my decision, obviously Burkie will help me with this decision. Also I have decided no plans for Easter, so I'm off to Canberra, I missed out on competing at the G, so I will compete at the AIS instead, I have also entered the Australian Master Champs, participation is the key for me and trying to set a PB, have also entered the same events, will decide later as these are all on different days (Fri, Sat & Sun). So who I will I see there, will I get to meet Luckylegs???
Arrived at the track for my session at 5:15pm, got changed out of my work clobber and did 6 laps in lane 8 with Luke S for my warm up, follwed by a few strides of 60m and then some basic stretches. Put on my new DS Racers (red ones from eBay $110 all incl) and did 2 more strides.
Checked with Burkie for the session, 6x600m at 40 sec per 200 (2 min per 600) with a 2:45 break. Every rep was hit between 2:01 & 2:02, with a strong breeze on the back straight. The temp was about 27 degrees when I arrived at the track so a good sweat was had.
Finished off with 3 laps of the complex and then did a bunch of sit ups & crunches followed by some stretching.
Today I entered the Vic Masters Champs to compete as an Over 35 (will be 39 on the day), I have entered the 800m, 1500m & 5000m, one event will be dropped, yet to make my decision, obviously Burkie will help me with this decision. Also I have decided no plans for Easter, so I'm off to Canberra, I missed out on competing at the G, so I will compete at the AIS instead, I have also entered the Australian Master Champs, participation is the key for me and trying to set a PB, have also entered the same events, will decide later as these are all on different days (Fri, Sat & Sun). So who I will I see there, will I get to meet Luckylegs???
Wednesday 15 February 2006
Wed 15 Feb 06, an easy 10k
approx 10km today and 50km for the week so far. 13/15 runs this month & 37/46 runs for the year
Arrived at the gym at 7:15am, a good session 25 minutes of chest, shoulder & arms followed with 15 minutes of abs, hurt LOTS. Felt fairly good this morning, probably my best morning for the week, after a solid 6 hour sleep which was great.
Tonight I did the R4K training run, I was in control of the 10km slow group again, slightly smaller than at Niketown. We started at the Saint Hotel on the corner of Canterbury & Fitzroy St, St Kilda, ran from there up and around Albert Park lake, complete lap, past the Gunn Runners and the TV camera crew that was filming (with Dermie). After the first lap we continued on for another 300-400m and did a little 'dog leg' to make up the 10k mark and then returned to the Saint.
Chatted with a few of the other Run Leaders, a couple of them are racing at the G on the w/e for the State finals, everyone (or at least a lot) are getting vey pumped for a big w/e of great competition.
All the best to my friends who are competing, I know there are a few of you reading my ramblings!
Arrived at the gym at 7:15am, a good session 25 minutes of chest, shoulder & arms followed with 15 minutes of abs, hurt LOTS. Felt fairly good this morning, probably my best morning for the week, after a solid 6 hour sleep which was great.
Tonight I did the R4K training run, I was in control of the 10km slow group again, slightly smaller than at Niketown. We started at the Saint Hotel on the corner of Canterbury & Fitzroy St, St Kilda, ran from there up and around Albert Park lake, complete lap, past the Gunn Runners and the TV camera crew that was filming (with Dermie). After the first lap we continued on for another 300-400m and did a little 'dog leg' to make up the 10k mark and then returned to the Saint.
Chatted with a few of the other Run Leaders, a couple of them are racing at the G on the w/e for the State finals, everyone (or at least a lot) are getting vey pumped for a big w/e of great competition.
All the best to my friends who are competing, I know there are a few of you reading my ramblings!
Tuesday 14 February 2006
Tue 14 Feb, Valentine's Day
approx 7km today and 40km for the week so far. 12/14 runs this month & 36/45 runs for the year
Will I get a Valentine's wish or present today??? Probably not :-( Actually I know I will not I'm just filling in space :-)
Very much a late night yesterday, a big lack of sleep, only noting to see how I handle my sessions, probably 8-9 hours sleep over the past 2 days and not a lot of fuel going inside either... But I still woke early (5:45am), no gym today, but I did some light stretching, and then some push ups, sit ups & crunches, not to many as the abs are feeling pretty much trashed these days, but I do think some small changes are happening.
Track session tonight, but with headaches, feeling run down and lunch not totally agreeing with me I thought I better have an easy session but with a little speed thrown in for fun. Started with 6 laps for a good warm up (5 min per k) and a couple of strides, stretched and then a couple more strides, probably at 1k pace.
Tonight I did 8x200m with a float of less than 60 sec, crossing the track back to the s/f line. The first 6 reps were an easy 37 sec and the final 2 were 35s, very much in total control, concentrating on form and cruising. Finished with 5 laps with a couple of the sprinters from another squad (for 2 only), then joined in with some of Burkies sprinters for 2 and then my final by myself. Stretched on the grass and then finished with 40 crunches and 20 each side oblique crunches, gut is sore!!!
Will I get a Valentine's wish or present today??? Probably not :-( Actually I know I will not I'm just filling in space :-)
Very much a late night yesterday, a big lack of sleep, only noting to see how I handle my sessions, probably 8-9 hours sleep over the past 2 days and not a lot of fuel going inside either... But I still woke early (5:45am), no gym today, but I did some light stretching, and then some push ups, sit ups & crunches, not to many as the abs are feeling pretty much trashed these days, but I do think some small changes are happening.
Track session tonight, but with headaches, feeling run down and lunch not totally agreeing with me I thought I better have an easy session but with a little speed thrown in for fun. Started with 6 laps for a good warm up (5 min per k) and a couple of strides, stretched and then a couple more strides, probably at 1k pace.
Tonight I did 8x200m with a float of less than 60 sec, crossing the track back to the s/f line. The first 6 reps were an easy 37 sec and the final 2 were 35s, very much in total control, concentrating on form and cruising. Finished with 5 laps with a couple of the sprinters from another squad (for 2 only), then joined in with some of Burkies sprinters for 2 and then my final by myself. Stretched on the grass and then finished with 40 crunches and 20 each side oblique crunches, gut is sore!!!
Monday 13 February 2006
Mon 13 Feb 06, gym session & 1st Run Leader gig
approx 13km today and 33km for the week so far. 11/13 runs this month & 35/44 runs for the year
A poor nights sleep, up at 5am, 30 minutes prior to alarm, therefore arrived at the gym very early, 6:30ish. I decided I should do a good warm up and concentrate on lots of lower back stretching, not sore, just maintenance to support the running. After 12-15 minutes worth I started my weights. Lat pull downs, mil press, preacher curls and oblique lifts were my first combination then shoulder raises, upright rowing, more oblique lifts. Third set was bench press with dumbells, bicep curls & butterflys, then some cross overs and bicep curls using the cross over machine. The last 15 min was loads of ab work, broken up with some push ups.
Arrived at Niketown in the city at 5:30, got my gear; running cap, socks, 2 shorts, 2 singlets, bag & a light weight running jacket and most importantly a pair of new model Zoom Elites (very similar to my DS Trainers), impressed. I was looking after the 10k slow group, with intentions of running approx 6-6.5kph. My group was only 5 strong, probably the smallest group, but I have been warned this can become a big group with varied abilities, tonight I was lucky, all five were guys who able to sit on the pace nearly the entire way, for 10k we finished in 57.20. With my jog from work and then running from my car park to a friends place I managed to sqeeze another 3 or 4k in, so a nice recovery running day.
Note: not sleeping well at the moment, don't appear to be tired and spend a lot of time looking at the roof.
A poor nights sleep, up at 5am, 30 minutes prior to alarm, therefore arrived at the gym very early, 6:30ish. I decided I should do a good warm up and concentrate on lots of lower back stretching, not sore, just maintenance to support the running. After 12-15 minutes worth I started my weights. Lat pull downs, mil press, preacher curls and oblique lifts were my first combination then shoulder raises, upright rowing, more oblique lifts. Third set was bench press with dumbells, bicep curls & butterflys, then some cross overs and bicep curls using the cross over machine. The last 15 min was loads of ab work, broken up with some push ups.
Arrived at Niketown in the city at 5:30, got my gear; running cap, socks, 2 shorts, 2 singlets, bag & a light weight running jacket and most importantly a pair of new model Zoom Elites (very similar to my DS Trainers), impressed. I was looking after the 10k slow group, with intentions of running approx 6-6.5kph. My group was only 5 strong, probably the smallest group, but I have been warned this can become a big group with varied abilities, tonight I was lucky, all five were guys who able to sit on the pace nearly the entire way, for 10k we finished in 57.20. With my jog from work and then running from my car park to a friends place I managed to sqeeze another 3 or 4k in, so a nice recovery running day.
Note: not sleeping well at the moment, don't appear to be tired and spend a lot of time looking at the roof.
Sunday 12 February 2006
12 Feb 06, 1h 50m on the Ferny trails
approx 20km today and for the week so far. 10/12 runs this month & 34/43 runs for the year
Up & out the door, off to the Dandenongs just before 7am, after a small breaky of Just Right. Taken with me, a peach, apple, small handful of grapes, bottle of water and a watermelon gatorade. Currently 14 degrees but an expected top of 28 today.
After stopping to organise my tolls I arrived at 7:55, the car park was nearly 100% full, a big group today, Tim's crew and others where going to go past and through a 'special'tree and have a moment to remember Jane Wilson (sister of Emma Carney). Some flowers were left behind and I would imagine many thoughts were had.
During the warm up I was sitting just behind some of Tim's faster squad members, chatting away, quite comfy, after 25 minutes I remembered that whilst I might stick with these guys at this pace for 45-60 minutes, I wanted more today so I tactically slowed a little and ran back to the car park for the first re-grouping with AL & Journeyman and then tactically removed myself from them, Gerard & Paul M and waited for the next group. ;-)
A great run, with some nice trails, soft underfoot, some nice downs and some good ups to work on. The final 30-40 minutes was on a trail that was introduced to everyone by a new comer, which after a while proved to be a very good tester at that stage of the run. I finished off fairly strong for the final 10 minutes and yet again really enjoyed myself at Ferny and with Tim Crosbie's training group.
After yesterday's good run over 3k and the long runs starting to feel really good, I hope that some quality speed sessions can be had, but I do need to conscience of my hip, I can still feel a sensation which feels like someone is pushing on my glutes and my hip flexors, esp when go down a hill. ??? Still trying to work out how I am going to prepare for the Vic Masters 800 & 1500 and back up the following week with the first of the Winter Races over 14.7km, priorities??? Will have to chat with Burkie, I'm thinking that my priority will lie with the Winter Comp, especially if we can field 2/3 men's teams representing Western A's, I hope we can get some new members and retain all of last seasons, but one or 2 are umming and arring...
Up & out the door, off to the Dandenongs just before 7am, after a small breaky of Just Right. Taken with me, a peach, apple, small handful of grapes, bottle of water and a watermelon gatorade. Currently 14 degrees but an expected top of 28 today.
After stopping to organise my tolls I arrived at 7:55, the car park was nearly 100% full, a big group today, Tim's crew and others where going to go past and through a 'special'tree and have a moment to remember Jane Wilson (sister of Emma Carney). Some flowers were left behind and I would imagine many thoughts were had.
During the warm up I was sitting just behind some of Tim's faster squad members, chatting away, quite comfy, after 25 minutes I remembered that whilst I might stick with these guys at this pace for 45-60 minutes, I wanted more today so I tactically slowed a little and ran back to the car park for the first re-grouping with AL & Journeyman and then tactically removed myself from them, Gerard & Paul M and waited for the next group. ;-)
A great run, with some nice trails, soft underfoot, some nice downs and some good ups to work on. The final 30-40 minutes was on a trail that was introduced to everyone by a new comer, which after a while proved to be a very good tester at that stage of the run. I finished off fairly strong for the final 10 minutes and yet again really enjoyed myself at Ferny and with Tim Crosbie's training group.
After yesterday's good run over 3k and the long runs starting to feel really good, I hope that some quality speed sessions can be had, but I do need to conscience of my hip, I can still feel a sensation which feels like someone is pushing on my glutes and my hip flexors, esp when go down a hill. ??? Still trying to work out how I am going to prepare for the Vic Masters 800 & 1500 and back up the following week with the first of the Winter Races over 14.7km, priorities??? Will have to chat with Burkie, I'm thinking that my priority will lie with the Winter Comp, especially if we can field 2/3 men's teams representing Western A's, I hope we can get some new members and retain all of last seasons, but one or 2 are umming and arring...
Saturday 11 February 2006
11 Feb 06, my first race at Olympic Park
8km today and 64km for the week so far. 9/11 runs this month & 33/42 runs for the year
Little A's in the morning a solid 4 hours today with having to set up, then look after the 'on trackers' and then help as an official for a hour, most of the committee were at the Multi champs.
Off to OP arrived 3ish to watch some friends compete in the long jump. Did some chatting and took off for my warm up with Cam about 4.15 (40 min prior to my race). I was to race a 3000m in the 11 minute + heat, I have gone sub 11 once but I didn't particulary want to tag at the back today, I wanted to enjoy my race and my first experience of OP.
I started my race in position 12 and within 100m had settled into 2nd spot behind a young Collingwood runner, who I have seen the back of in many winter races. I was happy with my splits, hoping to sit around 86 per lap and get 11 min area, for the first 5 laps I sat about 3-5m behind, not closing but not falling behind. With 1km to go, I moved alongside as I had remembered he had out kicked me in a few winter races, but he didn't let me just creep past him, he kept me on his outside on the bend, once past the discus ring I increased my pace for five or so paces and moved in front, but he sat right behind, I hoped he would drop off but he didn't. With 200m to go, whilst I was going flat out (no kick Stu, they call me) he kicked and beat me by a fair bit, but I didn't mind, I crossed the line in a new PB of 10:49, very happy!!!
Splits:
1:22
1:25
1:27
1:26
1:26
1:28
1:28
43.9
Finished off with a few laps of the OP in field so I could continue watching races.
Some very impressive races too, Cam backed up after a hard 1k race on Thu night and ran 9:29 finishing 4th, Woody (Fresh Prince of DMAC) from Glenhuntly won the fast heat in 8:18 and the first 1500 was a close tussle as well, with Dan H, guy from Deakin, CB Mac & another guy! Dan taking 4-5 sec off his PB to run 3:57, first time under 4!!! An excellent day of distance racing!
I was chatting with a mother of one of the Frankston girls during Cam's race, she was amazed at why a Western A's runner was supporting so many different runners from so many different clubs, I smiled and told her this isn't a club V club thing, this is a meet where all the distance runners come to run fast and chat about running!!! :-) A note, thanks to all of the guys and girls who gave me support during the race, I had support in 2 spots on the back straight and one along the front straight & considering there was only one Western A' in the crowd at the time (Cam) that is a perfect example of my statement above, thanks everyone!
Little A's in the morning a solid 4 hours today with having to set up, then look after the 'on trackers' and then help as an official for a hour, most of the committee were at the Multi champs.
Off to OP arrived 3ish to watch some friends compete in the long jump. Did some chatting and took off for my warm up with Cam about 4.15 (40 min prior to my race). I was to race a 3000m in the 11 minute + heat, I have gone sub 11 once but I didn't particulary want to tag at the back today, I wanted to enjoy my race and my first experience of OP.
I started my race in position 12 and within 100m had settled into 2nd spot behind a young Collingwood runner, who I have seen the back of in many winter races. I was happy with my splits, hoping to sit around 86 per lap and get 11 min area, for the first 5 laps I sat about 3-5m behind, not closing but not falling behind. With 1km to go, I moved alongside as I had remembered he had out kicked me in a few winter races, but he didn't let me just creep past him, he kept me on his outside on the bend, once past the discus ring I increased my pace for five or so paces and moved in front, but he sat right behind, I hoped he would drop off but he didn't. With 200m to go, whilst I was going flat out (no kick Stu, they call me) he kicked and beat me by a fair bit, but I didn't mind, I crossed the line in a new PB of 10:49, very happy!!!
Splits:
1:22
1:25
1:27
1:26
1:26
1:28
1:28
43.9
Finished off with a few laps of the OP in field so I could continue watching races.
Some very impressive races too, Cam backed up after a hard 1k race on Thu night and ran 9:29 finishing 4th, Woody (Fresh Prince of DMAC) from Glenhuntly won the fast heat in 8:18 and the first 1500 was a close tussle as well, with Dan H, guy from Deakin, CB Mac & another guy! Dan taking 4-5 sec off his PB to run 3:57, first time under 4!!! An excellent day of distance racing!
I was chatting with a mother of one of the Frankston girls during Cam's race, she was amazed at why a Western A's runner was supporting so many different runners from so many different clubs, I smiled and told her this isn't a club V club thing, this is a meet where all the distance runners come to run fast and chat about running!!! :-) A note, thanks to all of the guys and girls who gave me support during the race, I had support in 2 spots on the back straight and one along the front straight & considering there was only one Western A' in the crowd at the time (Cam) that is a perfect example of my statement above, thanks everyone!
Friday 10 February 2006
10 Feb 06, Yarra River
13km today and 58km for the week so far. 8/10 runs this month & 32/41 runs for the year
In the city and off for my run just before 7am, jogged a lap around the Barracks (just under 5 min) stopped out the front and did some basic stretching then off up St Kilda Rd, across the Yarra and down the stairs off to MacRobertson Bridge and then back along the other side of the river and back to work. Cruised for the first 40 minutes and then upped the tempo to 4:20ish pace and the final 5 minutes was at my 10k race pace. Felt great.
Finished off with 25 push ups, 25 crunches, 20 p/up, 20 crunches, 15, 10 & 5
In the city and off for my run just before 7am, jogged a lap around the Barracks (just under 5 min) stopped out the front and did some basic stretching then off up St Kilda Rd, across the Yarra and down the stairs off to MacRobertson Bridge and then back along the other side of the river and back to work. Cruised for the first 40 minutes and then upped the tempo to 4:20ish pace and the final 5 minutes was at my 10k race pace. Felt great.
Finished off with 25 push ups, 25 crunches, 20 p/up, 20 crunches, 15, 10 & 5
Thursday 9 February 2006
Thu 09 Feb 06, no run day
0km today and 45km for the week so far. 7/9 runs this month & 31/40 runs for the year
I was going to run at lunch today, 6x500s on the Tan, but work commitments got in the way and I couldn't train in the evening.
This morning I arrived at the gym just after 7am, did lots of shoulder and bicep, with some back, chest and loads of abs, 50 minute session, then up & down four flights of stairs 4 times, running.
This evening I went to Nike Melb HQ for a briefing re my duties as a Run Leader with the training groups for the Run 4 the Kids event, tried on 6 different sorts of shoes and got to pick a pair to keep, as well a singlet, socks, shorts and a runners jacket. My nights will be Monday (Nike HQ) & Wednesday (Albert Park area) as well some Saturday mornings (Fawkner & the Tan). Get paid by the hour, 6-8pm approx, should fill in the void of my evenings.
Afterwards I went to the Western A's Annual Gift (120m sprint & 1k closed handicap), I previously won the handicap a few seasons ago, but this season I couldn't attend due to the above. Cam crossed the line first and won the handicap for a second time.
This evening I was hoping to :-) more, but other stuff got in the way...
I wasn't going to go to work tomorrow, was planning catching up with some friends, but they are too busy so I'll go to work. Plan to run in the morning and race on Saturday evening, 3000m.
I was going to run at lunch today, 6x500s on the Tan, but work commitments got in the way and I couldn't train in the evening.
This morning I arrived at the gym just after 7am, did lots of shoulder and bicep, with some back, chest and loads of abs, 50 minute session, then up & down four flights of stairs 4 times, running.
This evening I went to Nike Melb HQ for a briefing re my duties as a Run Leader with the training groups for the Run 4 the Kids event, tried on 6 different sorts of shoes and got to pick a pair to keep, as well a singlet, socks, shorts and a runners jacket. My nights will be Monday (Nike HQ) & Wednesday (Albert Park area) as well some Saturday mornings (Fawkner & the Tan). Get paid by the hour, 6-8pm approx, should fill in the void of my evenings.
Afterwards I went to the Western A's Annual Gift (120m sprint & 1k closed handicap), I previously won the handicap a few seasons ago, but this season I couldn't attend due to the above. Cam crossed the line first and won the handicap for a second time.
This evening I was hoping to :-) more, but other stuff got in the way...
I wasn't going to go to work tomorrow, was planning catching up with some friends, but they are too busy so I'll go to work. Plan to run in the morning and race on Saturday evening, 3000m.
Wednesday 8 February 2006
08 Feb 06, Werribee River run
13km today and 45km for the week so far. 7/8 runs this month & 31/39 runs for the year
I had a late night again last night so I turned the alarm off and allowed the body to wake when it did (the beauty of being a public servant and working flexible working hours). I woke at 7:25am, I had been hoping to go the gym this morning, but as I didn't get to sleep until 12:30ish, that was gone, so some basic upper body stretching, then I did 30 push ups, 50 sit ups (wrist to knee style), 25 push ups, 40 crunches (feet off ground), 20 push ups, 20 oblique crunches each side, 10 push ups, 10 cruches (feet straight up in the air and then touch toes). Well that hurt into the shower and then off to work after my normal serve of cerial & fruit.
Home just after 6pm, change and drove to Riverbend Reserve, it was still 33 degrees, no shirt and off I went, along the river, up to Presidents Park, back to the River, upto Wyndham Park (checked out my special spot) around Chrinside Oval and then back to Riverbend along the river. On the way home I started to feel like I needed to slow down, which I did, but when I arrived back at the start point I actually got back quicker than previous times???
Did some basic hamstring and quad stretching, then drove home and stretched back, glutes, ITB and the hammie for 15 minutes.
My 'old man's' birthday today, 59 years, chatted with mum & dad for 30 minutes which I think they enjoyed, sometimes I'm not very good at keeping in touch, last time I chatted was Christmas Day............... (I know, not very good Stu)
I always can remember Dad's age, 20 years older than me, and I am 20 years older than Cam, I have reminded Cam and his gf, this is not a family tradition I recommend he continues.............. :-)
I had a late night again last night so I turned the alarm off and allowed the body to wake when it did (the beauty of being a public servant and working flexible working hours). I woke at 7:25am, I had been hoping to go the gym this morning, but as I didn't get to sleep until 12:30ish, that was gone, so some basic upper body stretching, then I did 30 push ups, 50 sit ups (wrist to knee style), 25 push ups, 40 crunches (feet off ground), 20 push ups, 20 oblique crunches each side, 10 push ups, 10 cruches (feet straight up in the air and then touch toes). Well that hurt into the shower and then off to work after my normal serve of cerial & fruit.
Home just after 6pm, change and drove to Riverbend Reserve, it was still 33 degrees, no shirt and off I went, along the river, up to Presidents Park, back to the River, upto Wyndham Park (checked out my special spot) around Chrinside Oval and then back to Riverbend along the river. On the way home I started to feel like I needed to slow down, which I did, but when I arrived back at the start point I actually got back quicker than previous times???
Did some basic hamstring and quad stretching, then drove home and stretched back, glutes, ITB and the hammie for 15 minutes.
My 'old man's' birthday today, 59 years, chatted with mum & dad for 30 minutes which I think they enjoyed, sometimes I'm not very good at keeping in touch, last time I chatted was Christmas Day............... (I know, not very good Stu)
I always can remember Dad's age, 20 years older than me, and I am 20 years older than Cam, I have reminded Cam and his gf, this is not a family tradition I recommend he continues.............. :-)
Tuesday 7 February 2006
07 Feb 06, 800m race & along the Marbyrnong (sp) river
10km today and 32km for the week so far. 6/7 runs this month & 30/38 runs for the year
Decided to race a 800m at Aberfeldie tonight, I was hoping to run the 800 at OP on Sat, but other committments will keep me away up to 1pm, so a 3000m for me. Started with a 2-2.5k warm up, 5x70 strides and lots of stretching, I wasn't expecting a great result, but I was after a solid one. Last year I broke 2:25 twice, with a SB of 2:21.6 and this season I have managed 2:19 once or twice.
Anyway, in the same heat as Narz & Bec (my son's gf's sister), I knew Narelle was into some serious training and she would be in front (2:15) and I hoped I would keep Bec behind me. First lap in 68.8 and finished with 2:22.45, not too bad considering no speed work for quite awhile...
Cool down 5.5k along the river, very enjoyable, staying on the grass as much as possible, with Narelle & Gary (uncle, who is 45 and beat his all time PB running 2:10, very happy).
19 years ago I married Cam's mum, wow, a long time ago, another complete life....
Decided to race a 800m at Aberfeldie tonight, I was hoping to run the 800 at OP on Sat, but other committments will keep me away up to 1pm, so a 3000m for me. Started with a 2-2.5k warm up, 5x70 strides and lots of stretching, I wasn't expecting a great result, but I was after a solid one. Last year I broke 2:25 twice, with a SB of 2:21.6 and this season I have managed 2:19 once or twice.
Anyway, in the same heat as Narz & Bec (my son's gf's sister), I knew Narelle was into some serious training and she would be in front (2:15) and I hoped I would keep Bec behind me. First lap in 68.8 and finished with 2:22.45, not too bad considering no speed work for quite awhile...
Cool down 5.5k along the river, very enjoyable, staying on the grass as much as possible, with Narelle & Gary (uncle, who is 45 and beat his all time PB running 2:10, very happy).
19 years ago I married Cam's mum, wow, a long time ago, another complete life....
Monday 6 February 2006
06 Feb 06, a local easy run
9km today and 22km for the week so far. 5/6 runs this month & 29/37 runs for the year
Arrived in the gym at 6:50am, only 45 minutes today, my starting set after warming up and stretching I have increased to reps of 12, with a ?kg bar (will check tmw, I just grab the same pre made bar) I start with mil press (above head & to front), immediately into lat pull down (behind neck), then bicep curl, then tri flick, then oblique lifts with weights (35pds), then a 30-40 sec break and finish with another two sets. Today I followed up with shoulder raises with 3.5kg (arm outstreached by side & then raise) followed with upward rows, 30-40 sec break and follow with 2 more sets. Then I did a lower back ex on a machine (too hard to explain), 3 sets. Then 50 sit ups, 25 oblique crunches each side. Max push ups (only 34), max dead heave chin ups (6, not a strong point) and then I did knee to chest on one of those hanging machines (poor explanation, ab work). Then stretched & out the door, run to work building 200m and then up the stairs (4 flights). Shower and off to work.
Left work at 4:30pm and home just after 5pm. Tonight I was schedule to roll the legs over but on the way home my enthusiasm was wanning, so I sent a text to a couple of people to see if they were interested in running a few k's together, but injuries, work & no answer meant if I was going out it would be by myself sadly. I checked the mail and did a couple of other household things when I remember a comment made at breaky after my run, "don't skip sessions, get out there, you know the plan, do the session, come home and tick it off", so I got changed and off I went.
I started a bit too fast, but after 15 minutes I slowed it down a bit and got into cruise mode. Enjoyable run, a bit windy, but got there and wiped the stress of the day away, got home, did some sweeping & weeding whilst cooling down and then 15 minutes of stretching. Happy I went out.
Arrived in the gym at 6:50am, only 45 minutes today, my starting set after warming up and stretching I have increased to reps of 12, with a ?kg bar (will check tmw, I just grab the same pre made bar) I start with mil press (above head & to front), immediately into lat pull down (behind neck), then bicep curl, then tri flick, then oblique lifts with weights (35pds), then a 30-40 sec break and finish with another two sets. Today I followed up with shoulder raises with 3.5kg (arm outstreached by side & then raise) followed with upward rows, 30-40 sec break and follow with 2 more sets. Then I did a lower back ex on a machine (too hard to explain), 3 sets. Then 50 sit ups, 25 oblique crunches each side. Max push ups (only 34), max dead heave chin ups (6, not a strong point) and then I did knee to chest on one of those hanging machines (poor explanation, ab work). Then stretched & out the door, run to work building 200m and then up the stairs (4 flights). Shower and off to work.
Left work at 4:30pm and home just after 5pm. Tonight I was schedule to roll the legs over but on the way home my enthusiasm was wanning, so I sent a text to a couple of people to see if they were interested in running a few k's together, but injuries, work & no answer meant if I was going out it would be by myself sadly. I checked the mail and did a couple of other household things when I remember a comment made at breaky after my run, "don't skip sessions, get out there, you know the plan, do the session, come home and tick it off", so I got changed and off I went.
I started a bit too fast, but after 15 minutes I slowed it down a bit and got into cruise mode. Enjoyable run, a bit windy, but got there and wiped the stress of the day away, got home, did some sweeping & weeding whilst cooling down and then 15 minutes of stretching. Happy I went out.
Sunday 5 February 2006
05 Feb 06, Ferny Creek 60 minutes
13km today and for the week so far. 4/5 runs this month & 28/36 runs for the year
I got an invite to run with Narz & financee at Ferny today, they had appointments to keep in the inner city in the arvo so I meet them at the Tan and they picked me up and onwards to the Dandenongs, arriving about 8.20am. I got told we were meeting with some others to run with and follow, I never realised that Hayley McGregor & Simon Field were two within the group, I knew it could turn nasty. As we started, haley went to the front of the group & Simon stayed behind me with a couple of his mates, after 15 minutes I knew this was faster than I would be able to sustain for 60 minutes or so, about the 20 minute mark Simon moved off onto a different track and I continued on, at the 30 minute mark I caught up to Narz and told her I needed t slow and I would happily turn by myself and just do the same course over again, so I didn't get lost. She suggested we continue on until the toilet block and then continue from there at our pace.
I really noticed that my quads were quite tired and sore today, I suppose I have raced on three seperate occasions this week, so what can I expect, I also noticed and mentioned to Narz that I could feel my ITB was tight after the run and some feelings in the glutes, on the tennis ball she strongly suggested or back on the massage table...., I'll try the ball! Anyway we ran for just on 60 minutes, which was more than enough today, especially with the quickish start, i suspect at the 15 minute area I was probably running 4:20-30 pace....
Had breaky in Richmond and then made my way home for a quiet day.
I got an invite to run with Narz & financee at Ferny today, they had appointments to keep in the inner city in the arvo so I meet them at the Tan and they picked me up and onwards to the Dandenongs, arriving about 8.20am. I got told we were meeting with some others to run with and follow, I never realised that Hayley McGregor & Simon Field were two within the group, I knew it could turn nasty. As we started, haley went to the front of the group & Simon stayed behind me with a couple of his mates, after 15 minutes I knew this was faster than I would be able to sustain for 60 minutes or so, about the 20 minute mark Simon moved off onto a different track and I continued on, at the 30 minute mark I caught up to Narz and told her I needed t slow and I would happily turn by myself and just do the same course over again, so I didn't get lost. She suggested we continue on until the toilet block and then continue from there at our pace.
I really noticed that my quads were quite tired and sore today, I suppose I have raced on three seperate occasions this week, so what can I expect, I also noticed and mentioned to Narz that I could feel my ITB was tight after the run and some feelings in the glutes, on the tennis ball she strongly suggested or back on the massage table...., I'll try the ball! Anyway we ran for just on 60 minutes, which was more than enough today, especially with the quickish start, i suspect at the 15 minute area I was probably running 4:20-30 pace....
Had breaky in Richmond and then made my way home for a quiet day.
Saturday 4 February 2006
04 Feb 06, All Comers 3000m at Newport
11km today and 58km for the week so far. 3/4 runs this month & 27/35 runs for the year
An easy morning, sat around and watched some movies on Foxtel, no Little A's for me today, Region Champs, which I do not get involved in. Cam rang me to let me know he was going to do the 3k Steeple, so I made my way out there early to watch, hoping he would have a good one to get the confidence back up. He is going to run in the Open Vic Champs, so he gets the thrill of running at the 'G'.
He ran 10:20, which he has gone quicker before, but that is a lot better than anything in the past 6 weeks and considering he raced on Tue and had a big training week, I'm sure he and coach are happy. I watched a couple of friends in the second heat of 1500's and then did some chit chat stuff. CB Mac (if you are reading), I meant to introduce myself, but by the time I finished chatting you were gone.
Myself & Adrian we the only Western A's in the 3k but we warmed up with the 1500 guys who were doing their cooldown as well as Dave T, back from his holidays of not running & doing lots of drinking in Noosa..... welcome back.
A couple of ladies from Old Milers squad where in the same race, Kylie who has finished on the podium in a few marathons and Kirsten who is a sub 38 min 10k runner, but both do not race track very often and are not known for their speed. So a little banter between us on the start line, but I always knew Kylie would be a long way in front and I also thought I would be chasing Kirsten. Today I hoped I could sit around 86-87 per lap and run sub 11, but lack of quality lately, and having already raced twice might hamper things, not to mention the wind...
Splits:1:23, 1:27, 1:27, 1:29, 1:31, 1:32, 1:33 & 43 (Edit: 11:08, thanks Ewen, I forgot to add the overall time).
Whilst it wasn't the time I wanted I am still happy as it is either my 2nd or 3rd fastest and for the majority of the race I was out by myself and therefore copping the wind. For the first 700m or so I sat with a few of the ladies, but I moved in front to take my turn with the wind and within 300m I was by myself. The group in front of me were too far away so I just lent into the wind and worked. On the final lap I caught a young kid who had obviosuly gone too fast becaue with 2 laps to go he was 90m in front of me, and as can be seen by my splits I didn't speed up.
Finished with a 5k cool down with Adrian, watched the 5k race, with the first 3 running sub 15:20, a good race to watch. off to Ferny Creek tomorrow with Narelle and some others, should be good, the trails there are great!!!
An easy morning, sat around and watched some movies on Foxtel, no Little A's for me today, Region Champs, which I do not get involved in. Cam rang me to let me know he was going to do the 3k Steeple, so I made my way out there early to watch, hoping he would have a good one to get the confidence back up. He is going to run in the Open Vic Champs, so he gets the thrill of running at the 'G'.
He ran 10:20, which he has gone quicker before, but that is a lot better than anything in the past 6 weeks and considering he raced on Tue and had a big training week, I'm sure he and coach are happy. I watched a couple of friends in the second heat of 1500's and then did some chit chat stuff. CB Mac (if you are reading), I meant to introduce myself, but by the time I finished chatting you were gone.
Myself & Adrian we the only Western A's in the 3k but we warmed up with the 1500 guys who were doing their cooldown as well as Dave T, back from his holidays of not running & doing lots of drinking in Noosa..... welcome back.
A couple of ladies from Old Milers squad where in the same race, Kylie who has finished on the podium in a few marathons and Kirsten who is a sub 38 min 10k runner, but both do not race track very often and are not known for their speed. So a little banter between us on the start line, but I always knew Kylie would be a long way in front and I also thought I would be chasing Kirsten. Today I hoped I could sit around 86-87 per lap and run sub 11, but lack of quality lately, and having already raced twice might hamper things, not to mention the wind...
Splits:1:23, 1:27, 1:27, 1:29, 1:31, 1:32, 1:33 & 43 (Edit: 11:08, thanks Ewen, I forgot to add the overall time).
Whilst it wasn't the time I wanted I am still happy as it is either my 2nd or 3rd fastest and for the majority of the race I was out by myself and therefore copping the wind. For the first 700m or so I sat with a few of the ladies, but I moved in front to take my turn with the wind and within 300m I was by myself. The group in front of me were too far away so I just lent into the wind and worked. On the final lap I caught a young kid who had obviosuly gone too fast becaue with 2 laps to go he was 90m in front of me, and as can be seen by my splits I didn't speed up.
Finished with a 5k cool down with Adrian, watched the 5k race, with the first 3 running sub 15:20, a good race to watch. off to Ferny Creek tomorrow with Narelle and some others, should be good, the trails there are great!!!
03 Feb 06, rest day from running
0km today and 47km for the week so far. 2/3 runs this month & 26/34 runs for the year
I have today off but I have decided not to run and rest and recover for a 3000m on Saturday afternoon at Newport. But with some time I decided I would do something physical, so I walked to my local shops (15 minutes there & back)and bought the paper, then I stretched and combined some sit ups, crunches & push ups as well.
My Doc's appt seems to be ok, lots of medical mumbo, but nothing seriously bad, but he is sending me to a surgeon, made my appointment; 1 Mar. Still a little tender, but overall nothing very bad.
For those out at the All Comers on Saturday, I'll see you there, but I believe the numbers will be down, as a lot of the supporters of the distance events are in Sydney, so the top end quality will be down I suspect.
I have today off but I have decided not to run and rest and recover for a 3000m on Saturday afternoon at Newport. But with some time I decided I would do something physical, so I walked to my local shops (15 minutes there & back)and bought the paper, then I stretched and combined some sit ups, crunches & push ups as well.
My Doc's appt seems to be ok, lots of medical mumbo, but nothing seriously bad, but he is sending me to a surgeon, made my appointment; 1 Mar. Still a little tender, but overall nothing very bad.
For those out at the All Comers on Saturday, I'll see you there, but I believe the numbers will be down, as a lot of the supporters of the distance events are in Sydney, so the top end quality will be down I suspect.
Friday 3 February 2006
02 Feb 06, easy running tonight
8km today and 47km for the week so far. 2/2 runs this month & 26/33 runs for the year
Tonight I was ready to start training about 5.15pm, convinced one of the ladies that she could accompany me for her session when I was doing a warm up, Sam claims she is returning to running and was to run for 15 minutes, so out the gate we went and on the local roads for 7 1/2 minutes and then turn around. Chatting away for the first half, probably 5:20 pace, turned around, by this stage it was mainly me talking and Sam just listening which was fine, then Adrian caught up and jogged along and Sam was happy to tag behind :-) . Back at the track 14:55, great stuff Sam, she then went off to stretch and do some drills. I stretched basic leg groups, dropped my t-shirt and did 7x75m stride throughs at 1500/2k pace, checked in with Burkey, with 2 nights of racing and knowing I want to race a 3k on Saturday at Newport he suggested I just go off and run easy/cruising pace for 20-25 minutes.
So instead of going back on the roads I ran on the dirt/grass on the extreme boundaries of the VU Complex, after 3 laps Dave S arrived and joined in to start his warm up, which was good as I getting a little bored by myself, company is always good, ended up running at a nice constant 4:30 pace for 24:20. Once finished I chatted and stretched and then went home where I did max push ups (haven't done any for a few days), 52 today and 100 sit ups and 5 minutes later 50 crunches.
I mentioned a few days ago I was considering applying to be a Run Leader for training groups for the Run 4 Kids (Start to Finish managing the training), well I applied and they accepted my application, so next week I get my free Nike apparel and we get a briefing on the role and then start the following week, looking forward to being paid to run & chat, anyone who knows me will know I will enjoy that.
Another note about my life; tmw off from work, some more test and results from the medical world, hopefully it will all be explained to me tmw, hopefully all is ok.
Tonight I was ready to start training about 5.15pm, convinced one of the ladies that she could accompany me for her session when I was doing a warm up, Sam claims she is returning to running and was to run for 15 minutes, so out the gate we went and on the local roads for 7 1/2 minutes and then turn around. Chatting away for the first half, probably 5:20 pace, turned around, by this stage it was mainly me talking and Sam just listening which was fine, then Adrian caught up and jogged along and Sam was happy to tag behind :-) . Back at the track 14:55, great stuff Sam, she then went off to stretch and do some drills. I stretched basic leg groups, dropped my t-shirt and did 7x75m stride throughs at 1500/2k pace, checked in with Burkey, with 2 nights of racing and knowing I want to race a 3k on Saturday at Newport he suggested I just go off and run easy/cruising pace for 20-25 minutes.
So instead of going back on the roads I ran on the dirt/grass on the extreme boundaries of the VU Complex, after 3 laps Dave S arrived and joined in to start his warm up, which was good as I getting a little bored by myself, company is always good, ended up running at a nice constant 4:30 pace for 24:20. Once finished I chatted and stretched and then went home where I did max push ups (haven't done any for a few days), 52 today and 100 sit ups and 5 minutes later 50 crunches.
I mentioned a few days ago I was considering applying to be a Run Leader for training groups for the Run 4 Kids (Start to Finish managing the training), well I applied and they accepted my application, so next week I get my free Nike apparel and we get a briefing on the role and then start the following week, looking forward to being paid to run & chat, anyone who knows me will know I will enjoy that.
Another note about my life; tmw off from work, some more test and results from the medical world, hopefully it will all be explained to me tmw, hopefully all is ok.
Wednesday 1 February 2006
1 Feb 06, Sunset Series 8km race at the Melb Zoo
12km today and 39km for the week so far. 1/1 runs for the month & 25/32 runs for the year
Its 4.30pm and it looks like I will be wet when racing at the Melbourne Zoo. Race report to follow later on this evening.
Report
Not a bad run tonight...I enjoyed the change of scenery, haven't raced the zoo before and it is one of those courses that you could only compare it to the zoo and not another 8k race. Dirt path, concrete, loose gravel, grass, road/ashphalt & board walk all of the surfaces that we covered tonight.
Race scheduled to start at 7pm, didn't start until 7.30pm, not very good MCS. But as I had little expectations tonight, surprisingly I wasn't too worried about this.
Good to catch up with TigerBoy & Cubs, Eat Em, Pepster, Michelled & finally got to meet Mickatie & also Marty. As well a few CRs, Downunder, Alison, Sparkdriver & another. I also spotted a couple of other CRs not in uniform and also the better half of Journeyman, as well lots of the AV crew in attendance as well. Seemed to be quite a few very fast people. Talking fast, I would have enjoyed seeing the finish of the 4k race, with the first 3 men crossing 13:23, 13:24 & 13:25 (from memory), whilst I have seen and heard of faster, three men coming down that last 500m would have quite exciting!
Anyway my race report is without a finishing time, because I have forgotten how to use my watch properly and I looked at the walkers finishing clock and not the runners :roll: :roll: :oops:
Started off to far back from the start line, was passing way to many people, I need to remember to this for the next race, probably 5-8 deep from the starting line would be appropriate, not 7-8 seconds back, too far. As I said before I didn't have expectations of going to fast tonight, lack of quality sessions in past month and racing last night, so I started in control. I suspected that most of the crew mentioned above were sitting just behind me, TB, EE, Mick, Pep & TB's mate (Mick too???), but 'not surprisingly around the 500m mark the familar figure of TB moved past me :roll: , basically we were along side each other, TB asked for a 1k split 4:03.... then he moved ahead of me, I moved past TB around the 1500m area, but he did past me again in the zoo (great start TB). After a few windy paths in the zoo, finally a straight, I spurted and moved past about 10 people, hit the 3k mark outside the zoo and realised then I had stopped my watch and not hit the lap function, going again, so I have missed 2kms worth of time. On the start of the second lap (forgot to check the time) I felt very much in control, I probably should have picked up the pace a little here to take advantage of some room and flat, but didn't :roll: . On entry into the zoo, I got stuck behind a couple of slower guys and hip & shouldered a bin, too fast on a few other corners which in turn slowed me a bit. Started my run to the finish at the 6k mark (probably 500m too early), struggled mentally in the last 700m or so, but got through, should have been more confident and guts it a bit more.
I suspect my time is in the mid 32 minute area, which I'm kind of happy with. Splits: 1k - 4:03, 4k - 4:05, 5k - 4:02, 6k - 4:14 (windy paths), 7k - 3:57, 8k - 3:57
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