0km today and 38km for the week so far. 22/31 runs this month & 69/90 runs for the year
No gym and no run, nothing, day of rest. Tomorrow Vic Masters Champs, 1500m on Sat & the 800m on Sunday, the weather isn't listed to be great, tmw 18 & showers, oh well.
Looking back on the month of March I see I missed a lot of days running, things get in the way, I actually cannot remember missing so many days excluding injury?? Anyway I will later amend this entry and include my monthly stats, but at the moment I just wanted to put in a short note.
Monthly Stats:
KM March - 247 (missed 9 days of running, excluding injuries I don't think I have missed so many days in one month in more than 2 years)
Yearly Total - 712 (down from last year, 808km same time)
INJURIES - none, but need a massage, I am aware of the hip area, ITB
EXCUSES - missed too many days!
RACES COMPLETED - Allcomers 800m and the Sunset Series on the Tan, both were PBs, can't complain too much about that!
RACES COMING UP - VMA T&F Champs, R4K, Aust Master T&F Champs, Geelong Half Marathon (not racing, but helping with pers pacing) & AV 6km X-C Relay
GOALS - With a large amount of racing in April I will need to be conscience of stretching & massages and of course listening to my body and return to some healthier eating & lose 1-2 kg.
Change of age tomorrow
Friday 31 March 2006
Thursday 30 March 2006
Thu 30 Mar 06, track session 8x200 - easy
5km today and 38km for the week so far. 22/30 runs this month & 69/89 runs for the year
Well short and sweet tonight...last track session before the Masters Champs and pilates tonight! Arriving at 4.30ish and straight into 5 laps to warm up, with the final lap being plymetric drills, stretch, 3 run throughs with trainers and then 3 with my spikes (don't normally train in these, but always before a big race).
Tonight Burkey said quick and easy, what comes to mind, I said 200s, he thought and said 8, just a little faster than your 800m pace, jog the diagonal for recovery.
Splits & recovery: well I don't have exact as Cam borrowed my watch for his session, but all of the reps were between 32.5 and 34.5 with the longest break 91 sec, but the majority between 86 & 85.
Finished with a 200m bare footed walk and then jogged 3 laps (with trainers) and then off to pilates. Pilates was slightly different tonight, many different exercises and with a fit ball for about 20 min or so, so lots of balancing, which of course uses the core, but I did get annoyed trying to balance!!!
With my race at 1.30ish on Sat, I will take tomorrow off, no gym, no run, nice and easy. I just hope my mood picks up, so many things bouncing around in this old head!
Well short and sweet tonight...last track session before the Masters Champs and pilates tonight! Arriving at 4.30ish and straight into 5 laps to warm up, with the final lap being plymetric drills, stretch, 3 run throughs with trainers and then 3 with my spikes (don't normally train in these, but always before a big race).
Tonight Burkey said quick and easy, what comes to mind, I said 200s, he thought and said 8, just a little faster than your 800m pace, jog the diagonal for recovery.
Splits & recovery: well I don't have exact as Cam borrowed my watch for his session, but all of the reps were between 32.5 and 34.5 with the longest break 91 sec, but the majority between 86 & 85.
Finished with a 200m bare footed walk and then jogged 3 laps (with trainers) and then off to pilates. Pilates was slightly different tonight, many different exercises and with a fit ball for about 20 min or so, so lots of balancing, which of course uses the core, but I did get annoyed trying to balance!!!
With my race at 1.30ish on Sat, I will take tomorrow off, no gym, no run, nice and easy. I just hope my mood picks up, so many things bouncing around in this old head!
Wednesday 29 March 2006
Wed 29 Mar 06, R4K training @ St Kilda
15km today and 33km for the week so far. 21/29 runs this month & 68/88 runs for the year
6pm at the Saint Hotel for the R4K training group, tonight I had the 12km medium pace group, 6 participants and 1 Nike employee who was suppose to be the sweeper, but didn't do a very good job, she sat at the front???
I wore my Garmin, tonight we couldn't run at Albert Park due to the Grand Prix so we made our way down Fitzroy St and then to Station Pier and then back to St Kilda Marina and then back to Fitzroy St, all up 11.93km (1h 3m 40s), with the 1500m jog prior and after from where I parked the car, I managed a nice relaxing 15km today.
6pm at the Saint Hotel for the R4K training group, tonight I had the 12km medium pace group, 6 participants and 1 Nike employee who was suppose to be the sweeper, but didn't do a very good job, she sat at the front???
I wore my Garmin, tonight we couldn't run at Albert Park due to the Grand Prix so we made our way down Fitzroy St and then to Station Pier and then back to St Kilda Marina and then back to Fitzroy St, all up 11.93km (1h 3m 40s), with the 1500m jog prior and after from where I parked the car, I managed a nice relaxing 15km today.
Wed 29 Mar 06, R4K training @ St Kilda
15km today and 33km for the week so far. 21/29 runs this month & 68/88 runs for the year
6pm at the Saint Hotel for the R4K training group, tonight I had the 12km medium pace group, 6 participants and 1 Nike employee who was suppose to be the sweeper, but didn't do a very good job, she sat at the front???
I wore my Garmin, tonight we couldn't run at Albert Park due to the Grand Prix so we made our way down Fitzroy St and then to Station Pier and then back to St Kilda Marina and then back to Fitzroy St, all up 11.93km (1h 3m 40s), with the 1500m jog prior and after from where I parked the car, I managed a nice relaxing 15km today.
6pm at the Saint Hotel for the R4K training group, tonight I had the 12km medium pace group, 6 participants and 1 Nike employee who was suppose to be the sweeper, but didn't do a very good job, she sat at the front???
I wore my Garmin, tonight we couldn't run at Albert Park due to the Grand Prix so we made our way down Fitzroy St and then to Station Pier and then back to St Kilda Marina and then back to Fitzroy St, all up 11.93km (1h 3m 40s), with the 1500m jog prior and after from where I parked the car, I managed a nice relaxing 15km today.
Tuesday 28 March 2006
Tue 28 Mar 06, track session, a bunch of 400s
6km today and 18km for the week so far. 20/28 runs this month & 67/87 runs for the year
Arrived a little later than normal, I had both Connor & Declan in tow, so I took the LJ pit cover off so they could run and jump and got into my 5 lap warm up, and past Connor a few times, he decided to run 2 laps himself. Some stretching and 5x70m strides, fairly easy paced.
Get chat with Burkey, went through a bit of idle chit chat, baby stuff, sleep patterns, food, work and runs over the past few days (well that bit was easy). We then chatted about my weekends racing and how Peter can only watch on Saturday, which is great that he can get there for at least one day, he provides so much support and so many ways. Burkeys suggested session was 4x400m with 2 min break, the first lap at 1500 pace (75-76sec) and the second at 800m pace (67-68sec), then back to the 1500 and the last one at 800.
Well I thought this sounded very easy, with a breeze on the back straight but nothing really to worry about here at Hoppers. Off I went, first 10-20m fairly quick to simulate a start of the race and then into pace and ryhthm as quick as pos. At the 200 mark a quick check to see 37.something, excellent, exactly what I wanted, 2 min break and off I went again, this time was quicker but not quick enough. Another 2 min break followed with a 1500 lap which was nearly there and then a 800 lap which was closer to the 1500 time....shit!
Splits (recovery):
1:15 (2:00)
1:09 (2:01)
1:17 (1:58)
1:14 walked 300m and then followed with a chat with Burkey and 4 slow laps.
The final 800 pace was disappointing, a few thoughts from Burkey were discussed, but overall I shouldn't be too worried, it should all work on the day.
Arrived a little later than normal, I had both Connor & Declan in tow, so I took the LJ pit cover off so they could run and jump and got into my 5 lap warm up, and past Connor a few times, he decided to run 2 laps himself. Some stretching and 5x70m strides, fairly easy paced.
Get chat with Burkey, went through a bit of idle chit chat, baby stuff, sleep patterns, food, work and runs over the past few days (well that bit was easy). We then chatted about my weekends racing and how Peter can only watch on Saturday, which is great that he can get there for at least one day, he provides so much support and so many ways. Burkeys suggested session was 4x400m with 2 min break, the first lap at 1500 pace (75-76sec) and the second at 800m pace (67-68sec), then back to the 1500 and the last one at 800.
Well I thought this sounded very easy, with a breeze on the back straight but nothing really to worry about here at Hoppers. Off I went, first 10-20m fairly quick to simulate a start of the race and then into pace and ryhthm as quick as pos. At the 200 mark a quick check to see 37.something, excellent, exactly what I wanted, 2 min break and off I went again, this time was quicker but not quick enough. Another 2 min break followed with a 1500 lap which was nearly there and then a 800 lap which was closer to the 1500 time....shit!
Splits (recovery):
1:15 (2:00)
1:09 (2:01)
1:17 (1:58)
1:14 walked 300m and then followed with a chat with Burkey and 4 slow laps.
The final 800 pace was disappointing, a few thoughts from Burkey were discussed, but overall I shouldn't be too worried, it should all work on the day.
Monday 27 March 2006
Mon 27 Mar 06, a local run, nothing special
12m today and for the week so far. 19/27 runs this month & 66/86 runs for the year
Sqeezed a run in today, in between parental duties, I wanted to run hard & fast as I was busting at the seams to get out on the roads, but I know I am a few days away from the T&F champs and I thought easy would probably be better.
Put the Garmin on and took off out the door at a sensible pace, 12.1km in 58 minutes. Nothing special and I actually felt like I was wasting my time being out there at that pace and with no one to encourage it was very boring!
Tomorrow a track session, which should be nice to have a little speed happening.
Thanks heaps to everyone who has left a message, sent an email or sent me a PM via the RW forum. Thanks for all of your nice words. :-)
Sqeezed a run in today, in between parental duties, I wanted to run hard & fast as I was busting at the seams to get out on the roads, but I know I am a few days away from the T&F champs and I thought easy would probably be better.
Put the Garmin on and took off out the door at a sensible pace, 12.1km in 58 minutes. Nothing special and I actually felt like I was wasting my time being out there at that pace and with no one to encourage it was very boring!
Tomorrow a track session, which should be nice to have a little speed happening.
Thanks heaps to everyone who has left a message, sent an email or sent me a PM via the RW forum. Thanks for all of your nice words. :-)
Saturday 25 March 2006
Sat 25 Mar 06, a new son was born Fri 24 Mar 06, Kaelan
0km today and 60km for the week so far. 18/25 runs this month & 65/84 runs for the year
As most regular readers would know I seperated from Julie in late Aug 05, but many wouldn't know that she was pregnant when this happened.
Thursday night, just before 10pm Julie rang me and asked if I could take her to the hospital, she was 13 days overdue and was having many contractions and was ready for pain relief. The previous pregnancys have been very long, so she was in no rush. We arrived at the hospital and completed paperwork and up to the delivery room. Her plan was to wait until she was ready for the epidural (sp) and then phone her delivery buddy, so I suggested I would stay until then, which she was happy with.
Normal tests and obs and by about 12 she had decided some gas might assist her. The midwife decided before ring her doc she would do an internal....things were happening and she was 5cm dilated, we were both very shocked, as previous times this would have taken more than a day. She was put on a drip for fluid and the contractions became more frequent but the intencity was not increasing. About 12:45 Julie strongly suggested she wanted more relief than the gas, they did another internal and smiled and said too late... a lot of rushing about, more than 8cm. They told us the doc would come in now, about 5 min later Julie was starting to push and there was more rushing around and the 'duty' doc appeared and said she was fully dilated and I could sense we were getting close, about 1:10am Dr Ho arrived and by 1:25am, Kaelan Tadgh Macaulay was born, my fourth son and Julie's third.
1:25am Fri 24 March 2006, 4360 grams (9lb 10oz), 55 cm long and head 36cm
Very happy to have been allowed to be a part of my son's birth, both baby and mother are doing well. Picture to be shown when I download from camera.
There will be a lack of running over the next few days with my boys visiting.
This is Connor's (7 year old) first hold of his youngest brother!
As most regular readers would know I seperated from Julie in late Aug 05, but many wouldn't know that she was pregnant when this happened.
Thursday night, just before 10pm Julie rang me and asked if I could take her to the hospital, she was 13 days overdue and was having many contractions and was ready for pain relief. The previous pregnancys have been very long, so she was in no rush. We arrived at the hospital and completed paperwork and up to the delivery room. Her plan was to wait until she was ready for the epidural (sp) and then phone her delivery buddy, so I suggested I would stay until then, which she was happy with.
Normal tests and obs and by about 12 she had decided some gas might assist her. The midwife decided before ring her doc she would do an internal....things were happening and she was 5cm dilated, we were both very shocked, as previous times this would have taken more than a day. She was put on a drip for fluid and the contractions became more frequent but the intencity was not increasing. About 12:45 Julie strongly suggested she wanted more relief than the gas, they did another internal and smiled and said too late... a lot of rushing about, more than 8cm. They told us the doc would come in now, about 5 min later Julie was starting to push and there was more rushing around and the 'duty' doc appeared and said she was fully dilated and I could sense we were getting close, about 1:10am Dr Ho arrived and by 1:25am, Kaelan Tadgh Macaulay was born, my fourth son and Julie's third.
1:25am Fri 24 March 2006, 4360 grams (9lb 10oz), 55 cm long and head 36cm
Very happy to have been allowed to be a part of my son's birth, both baby and mother are doing well. Picture to be shown when I download from camera.
There will be a lack of running over the next few days with my boys visiting.
This is Connor's (7 year old) first hold of his youngest brother!
Thursday 23 March 2006
Thu 23 Mar 06, track session 5x400m & pilates
7km today and 60km for the week so far. 18/23 runs this month & 65/82 runs for the year
Arrived at the track at 4:40pm, myself and David T did 4 laps together before Adrian joined us and we did 2 with him, Adrian then continued on. Some stretching and chatting and then discussion of what was planned. With Dave not spending much time on the track lately due to work and Adrian still in recovery after his 6Ft campaign they both appeared happy enough to follow my program as I was the only one with current aims. With Burkie not here tonight I tried to remember what I did last week, bugger I couldn't remember, so 6x400 seemed normal, so I reduce the qty by 1 and decided to concentrate on a 60 sec recovery. So the decision was 5x400m at 78-80 and Dave was going to run 85-90.
With Dave setting off first and then about 7 sec later myself and Adrian, after about 50m I was slightly ahead of Adrian, but he soon pulled alongside and then moved slightly ahead, as per normal the first rep was too fast but continued with the same plan.
Splits (recovery):
1:13 (1:02)
1:18 (1:01)
1:17 (1:02)
1:16 (1:03)
1:12
A few laps to cool down and then a quick wipe down and change of clothes and off to pilates. Pilates was the hardest session for me so far, abdominal wise.
Arrived at the track at 4:40pm, myself and David T did 4 laps together before Adrian joined us and we did 2 with him, Adrian then continued on. Some stretching and chatting and then discussion of what was planned. With Dave not spending much time on the track lately due to work and Adrian still in recovery after his 6Ft campaign they both appeared happy enough to follow my program as I was the only one with current aims. With Burkie not here tonight I tried to remember what I did last week, bugger I couldn't remember, so 6x400 seemed normal, so I reduce the qty by 1 and decided to concentrate on a 60 sec recovery. So the decision was 5x400m at 78-80 and Dave was going to run 85-90.
With Dave setting off first and then about 7 sec later myself and Adrian, after about 50m I was slightly ahead of Adrian, but he soon pulled alongside and then moved slightly ahead, as per normal the first rep was too fast but continued with the same plan.
Splits (recovery):
1:13 (1:02)
1:18 (1:01)
1:17 (1:02)
1:16 (1:03)
1:12
A few laps to cool down and then a quick wipe down and change of clothes and off to pilates. Pilates was the hardest session for me so far, abdominal wise.
Wednesday 22 March 2006
Wed 22 Mar 06, R4K training group in St Kilda
15km today and 53km for the week so far. 17/22 runs this month & 64/81 runs for the year
No gym today, I decided I would wake when I woke, no alarm, just let the body sleep after a late night chatting on the net, woke at 7:20, arrived at work before 9am and finished at 5:30pm, before making my way to the Saint Hotel on Fitzroy St, St Kilda.
Tonight I was allocated the medium paced 12km group, I was shown the new course, I told the coach I would let him know the distance as I had my Garmin tonight. A good sized group, starting with 9, plus myself and a sweeper, with only one face I recognised from previous weeks. There were a group of young ladies (probably 22-24) who were all running with the Nike group for the first time. After 2k it was apparent tonight's group were not going to be a fast group, 2 guys were obviously wanting to move ahead, I asked them to wait a little longer to show the dog legs and little loops we had planned, which they were happy to do. Just before the 3k mark the sweeper moved alongside and mentioned he thought we were going to lose one of the girls very early. So I dropped back to chat with her, she obviously should have been in the slow group, so a bit of a chat, brief description of where we were going and pointed out the slow group who were only 200m behind. She said she was more than happy to run with them when they caught her, so off I went and caught back up and told her 2 friends.
Around the course we were sitting on average 5:10 pace for the first 5k, which was good and we were sitting as a tight group all the way up to the 9k mark where we just started to spread over 100m. When we were looping back I noticed that girl mentioned above was not with the slow group...I looked at her friends and they suggested maybe she didn't do the loop and is back at the Saint...arrived back at the Saint and no Alison...we stretched and I drank a bottle of water, her run card was still on the table. I chatted with her friends and then I decided I better go back out on the course and tried to find her, which was a good decision as I did find her and just at the right time, she was doing her 2nd lap (got confused and just kept running), but she didn't know how to get thru all of the Grand Prix building and fences. So I think I am now the first Run Leader to 'kind of' lose one of my participants..... rolleyes
Well with the extra run and the short 12k (10.71k) I ended up running 15.2km according to he Garmin. Home 8:45pm.
No gym today, I decided I would wake when I woke, no alarm, just let the body sleep after a late night chatting on the net, woke at 7:20, arrived at work before 9am and finished at 5:30pm, before making my way to the Saint Hotel on Fitzroy St, St Kilda.
Tonight I was allocated the medium paced 12km group, I was shown the new course, I told the coach I would let him know the distance as I had my Garmin tonight. A good sized group, starting with 9, plus myself and a sweeper, with only one face I recognised from previous weeks. There were a group of young ladies (probably 22-24) who were all running with the Nike group for the first time. After 2k it was apparent tonight's group were not going to be a fast group, 2 guys were obviously wanting to move ahead, I asked them to wait a little longer to show the dog legs and little loops we had planned, which they were happy to do. Just before the 3k mark the sweeper moved alongside and mentioned he thought we were going to lose one of the girls very early. So I dropped back to chat with her, she obviously should have been in the slow group, so a bit of a chat, brief description of where we were going and pointed out the slow group who were only 200m behind. She said she was more than happy to run with them when they caught her, so off I went and caught back up and told her 2 friends.
Around the course we were sitting on average 5:10 pace for the first 5k, which was good and we were sitting as a tight group all the way up to the 9k mark where we just started to spread over 100m. When we were looping back I noticed that girl mentioned above was not with the slow group...I looked at her friends and they suggested maybe she didn't do the loop and is back at the Saint...arrived back at the Saint and no Alison...we stretched and I drank a bottle of water, her run card was still on the table. I chatted with her friends and then I decided I better go back out on the course and tried to find her, which was a good decision as I did find her and just at the right time, she was doing her 2nd lap (got confused and just kept running), but she didn't know how to get thru all of the Grand Prix building and fences. So I think I am now the first Run Leader to 'kind of' lose one of my participants..... rolleyes
Well with the extra run and the short 12k (10.71k) I ended up running 15.2km according to he Garmin. Home 8:45pm.
Tuesday 21 March 2006
Tue 21 Mar 06, track session 6x800
10km today and 38km for the week so far. 16/21 runs this month & 63/80 runs for the year
Arrived at the track around 5:15pm, paid mine & Cam's AV & Club registration for season 06/07, getting ready for another Winter season, excluding the State X-C Champs Cam is going to compete in the open age group, due to a lack of one team mate in the U20s.
I started my session with 5 laps of the track in reverse in lane 8, as per normal, then an extra lap with a combination of plymetric (sp) exercises. A few basic stretches and then 3x60m strides at my 800 pace. A quick chat with Burkie, discuss my session last night on the Tan and a chat about the CG 5k, then back to me... :-) With less than 2 weeks to go Burkie has suggested we shorten the reps, keep the pace (maybe slow the first few) but try and shorten the recovery.
The last few weeks I have been trying to sit on 45 per 200m, so around 3:45-50 per k, but Burkie suggested slow down the first few and work into the set and try to concentrate on 60 sec recoveries more than anything else! So I thought well lets get this right and use some control!!!
A lovely evening, hardly a breath of wind, all blue skys, so the singlet off straight away and got stuck into it.
Splits (recovery):
3:06 1:00
3:05 58
3:03 59
3:02 59
2:56 59.9
2:48 walked 200m then diagonal across the track to s/f line, grabbed singlet, sunnys & water bottle, walked back to where Burkie & John's squads hang out (start of 100m area). Dropped my water bottle and took off for a slow five lap cool down.
Chatted with Burkie afterwards, tonights session was very uplifting and satisfying, my words were, "f&^k that was a great session, did exactly as I wanted, got faster and faster and kept all of the breaks at 60 sec or shorter." Burkie spoke to me about 'threshold' training, suggested I should look into getting a test done to work out my threshold limit so we can pick rep pace better, gave me a pamplet from one of the respected coaches affiliated with Aths Essendon, will think about it and chat on CR & RW & StF.
Anyway, note to my blog, this was a great session and I should take note that starting within myself is probably a great way to start a session!
Arrived at the track around 5:15pm, paid mine & Cam's AV & Club registration for season 06/07, getting ready for another Winter season, excluding the State X-C Champs Cam is going to compete in the open age group, due to a lack of one team mate in the U20s.
I started my session with 5 laps of the track in reverse in lane 8, as per normal, then an extra lap with a combination of plymetric (sp) exercises. A few basic stretches and then 3x60m strides at my 800 pace. A quick chat with Burkie, discuss my session last night on the Tan and a chat about the CG 5k, then back to me... :-) With less than 2 weeks to go Burkie has suggested we shorten the reps, keep the pace (maybe slow the first few) but try and shorten the recovery.
The last few weeks I have been trying to sit on 45 per 200m, so around 3:45-50 per k, but Burkie suggested slow down the first few and work into the set and try to concentrate on 60 sec recoveries more than anything else! So I thought well lets get this right and use some control!!!
A lovely evening, hardly a breath of wind, all blue skys, so the singlet off straight away and got stuck into it.
Splits (recovery):
3:06 1:00
3:05 58
3:03 59
3:02 59
2:56 59.9
2:48 walked 200m then diagonal across the track to s/f line, grabbed singlet, sunnys & water bottle, walked back to where Burkie & John's squads hang out (start of 100m area). Dropped my water bottle and took off for a slow five lap cool down.
Chatted with Burkie afterwards, tonights session was very uplifting and satisfying, my words were, "f&^k that was a great session, did exactly as I wanted, got faster and faster and kept all of the breaks at 60 sec or shorter." Burkie spoke to me about 'threshold' training, suggested I should look into getting a test done to work out my threshold limit so we can pick rep pace better, gave me a pamplet from one of the respected coaches affiliated with Aths Essendon, will think about it and chat on CR & RW & StF.
Anyway, note to my blog, this was a great session and I should take note that starting within myself is probably a great way to start a session!
Mon 20 Mar 06, 2 laps of the Tan + a bit & the G
10km today and 28km for the week so far. 15/20 runs this month & 62/79 runs for the year
Started with a great session in the gym at 7am, shoulders and arms, with a little chest & abs, 50 minute session.
Tonight I had tickets for the CG, so a run after work and arrival at the G around 7-7:30 would be on the cards. I decided a few laps of the Tan would be ideal. Started with 5-7 minutes around the Barracks and surrounding area and then over to the Tan. First lap was 16:45, second lap 16:10, then I ran from Govt Dve to the Pillars (approx 1k) in 3:54 and then turned and came back up the slight hill as hard as I could in 3:43. A satisfying run.
Returned to work, had a small dinner, shower and then made my way over to the G.
A great crowd of 79,000 (compared to the small crowd of 10,000 for the Channel 9 preferred sport). The G looked great and the atmosphere was even better, but to be honest I was going for one race only, I do not find any excitement in the 100m and having to watch the semi & finals did nothing for me. Watching the stupid rule of you break and then everyone else suffers, it is very strange that the second semi sees two guys being DQ for exactly what Patrick Johnson did but he gets to continue on and race in the final??? If they had broken the rules twice well that would seem fair, but they only did what Johnson did!
The 5000m, was a great race, whilst it would have been great to see Buster win gold, it was a great race and I got to see two guys run sub 13 min and excluding the final 800m it seemed like they were doing it with ease. Well done to Buster and well done to the crowd, what an atmosphere!
Started with a great session in the gym at 7am, shoulders and arms, with a little chest & abs, 50 minute session.
Tonight I had tickets for the CG, so a run after work and arrival at the G around 7-7:30 would be on the cards. I decided a few laps of the Tan would be ideal. Started with 5-7 minutes around the Barracks and surrounding area and then over to the Tan. First lap was 16:45, second lap 16:10, then I ran from Govt Dve to the Pillars (approx 1k) in 3:54 and then turned and came back up the slight hill as hard as I could in 3:43. A satisfying run.
Returned to work, had a small dinner, shower and then made my way over to the G.
A great crowd of 79,000 (compared to the small crowd of 10,000 for the Channel 9 preferred sport). The G looked great and the atmosphere was even better, but to be honest I was going for one race only, I do not find any excitement in the 100m and having to watch the semi & finals did nothing for me. Watching the stupid rule of you break and then everyone else suffers, it is very strange that the second semi sees two guys being DQ for exactly what Patrick Johnson did but he gets to continue on and race in the final??? If they had broken the rules twice well that would seem fair, but they only did what Johnson did!
The 5000m, was a great race, whilst it would have been great to see Buster win gold, it was a great race and I got to see two guys run sub 13 min and excluding the final 800m it seemed like they were doing it with ease. Well done to Buster and well done to the crowd, what an atmosphere!
Sunday 19 March 2006
Sun 19 Mar 06, 90 minutes at the Woodlands Historic Park
18km today and for the week so far. 14/19 runs this month & 61/78 runs for the year
Up and out the door just after 8:30am, I drove into the city to watch the 2 marathons from various spots, but I was missing my Club's first 'pack' run for winter and our inaugural Registration Day with an info session for new and interested members... There were many lining the streets, which must be a real buzz for the athletes. I first spot was near the Art Centre, the ladies past at the 53 min mark and were in a nice pack of 8-10, the men at the same spot were there A LOT quicker (time escapes me at the moment). Then I moved moved over to the Tan, opposite to the 36k marker, this was a good spot you got to see them twice, the second time was the best as they were very close to the gutter and it felt like the back straight at OP when an athlete is in lane 8. A big congratulations to Kerryn, but also to all of the Aussies who all finished and all finished in the top 10 (I think). The only problem today was I forgot my radio and my mobile only picks up FM so I was making calls to those who were watching it on TV to ascertain if Kerryn was going to win.
I returned from the city after 1pm, had lunch and then took off to the Woodlands Historic Park (Gellibrand) for a run, I took the Garmin, dropped the singlet (probably not many more days where I can maintain my sun tan) and off I went. My plan was to average around 5 min k's up hills or down them and to run for 90 minutes. I love running at Gellibrand, dirt trails, feels like you are a long way from the city, but the airport is just on the other side of the road. When you get to the top of Gellibrand Hill you can see for miles, the city, the Dandenongs, the You Yangs etc. You always see wildlife and the only others you see are people bushwalking, riding horses or running, very nice.
I ran for 90 min 10 sec and ran 18.5km, I didn't notice the weight of the Garmin as much but the strap I find very distracting and annoying. But still the Garmin did its job, all I want to know is time, distance & pace, all works.
With 2 weeks to go before the Vic Masters T&F Champs I am feeling fit and looking forward to a good group of races, then 2 weeks later (Easter) I will go to Canberra to catch up and hang out with friends and whilst I am there I will compete in the Australian Masters, looking forward to it. And don't forget the R4Ks race is in between those (rolleyes), not ideal but I am looking forward to all 3 meets/races.
Up and out the door just after 8:30am, I drove into the city to watch the 2 marathons from various spots, but I was missing my Club's first 'pack' run for winter and our inaugural Registration Day with an info session for new and interested members... There were many lining the streets, which must be a real buzz for the athletes. I first spot was near the Art Centre, the ladies past at the 53 min mark and were in a nice pack of 8-10, the men at the same spot were there A LOT quicker (time escapes me at the moment). Then I moved moved over to the Tan, opposite to the 36k marker, this was a good spot you got to see them twice, the second time was the best as they were very close to the gutter and it felt like the back straight at OP when an athlete is in lane 8. A big congratulations to Kerryn, but also to all of the Aussies who all finished and all finished in the top 10 (I think). The only problem today was I forgot my radio and my mobile only picks up FM so I was making calls to those who were watching it on TV to ascertain if Kerryn was going to win.
I returned from the city after 1pm, had lunch and then took off to the Woodlands Historic Park (Gellibrand) for a run, I took the Garmin, dropped the singlet (probably not many more days where I can maintain my sun tan) and off I went. My plan was to average around 5 min k's up hills or down them and to run for 90 minutes. I love running at Gellibrand, dirt trails, feels like you are a long way from the city, but the airport is just on the other side of the road. When you get to the top of Gellibrand Hill you can see for miles, the city, the Dandenongs, the You Yangs etc. You always see wildlife and the only others you see are people bushwalking, riding horses or running, very nice.
I ran for 90 min 10 sec and ran 18.5km, I didn't notice the weight of the Garmin as much but the strap I find very distracting and annoying. But still the Garmin did its job, all I want to know is time, distance & pace, all works.
With 2 weeks to go before the Vic Masters T&F Champs I am feeling fit and looking forward to a good group of races, then 2 weeks later (Easter) I will go to Canberra to catch up and hang out with friends and whilst I am there I will compete in the Australian Masters, looking forward to it. And don't forget the R4Ks race is in between those (rolleyes), not ideal but I am looking forward to all 3 meets/races.
Saturday 18 March 2006
Sat 18 Mar 06, run @ Mornington & then another one @ Hoppers
15km today and 81km for the week so far. 13/18 runs this month & 60/77 runs for the year
Last night whilst chatting on MSN I agreed to meet a friend and go for a run with her, she is only new to the game of running and asked if I would like to help her along with some encouragement and impart some experience which I was more than happy to do so.
As most Melbourne people would know Mornington is a 'bloody' long way from Hoppers, but time was on my side and it was about time I meet this person who I had been chatting with on MSN and via the RW Forum. So arrived at her house and waited for her little one to awaken from her slumber and off we went. Pram, 2 runners & my Garmin along the foreshore paths and she made her furthest distance which was a great achievement even though she was slightly annoyed with herself for walking nearing the finish, but I think there is always a positive to be found and there were many of those, well done K.
After chatting for a few hours I made the trek back to Hoppers and I decided before dinner I would go for a run and put a few k's in the bank! Just on the local roads, an even paced run sitting at 4.20-30 pace the entire trip. Stretched and then dinner & a few nice red wines (first drink of alcohol since last w/e).
Last night whilst chatting on MSN I agreed to meet a friend and go for a run with her, she is only new to the game of running and asked if I would like to help her along with some encouragement and impart some experience which I was more than happy to do so.
As most Melbourne people would know Mornington is a 'bloody' long way from Hoppers, but time was on my side and it was about time I meet this person who I had been chatting with on MSN and via the RW Forum. So arrived at her house and waited for her little one to awaken from her slumber and off we went. Pram, 2 runners & my Garmin along the foreshore paths and she made her furthest distance which was a great achievement even though she was slightly annoyed with herself for walking nearing the finish, but I think there is always a positive to be found and there were many of those, well done K.
After chatting for a few hours I made the trek back to Hoppers and I decided before dinner I would go for a run and put a few k's in the bank! Just on the local roads, an even paced run sitting at 4.20-30 pace the entire trip. Stretched and then dinner & a few nice red wines (first drink of alcohol since last w/e).
Friday 17 March 2006
Fri 17 Mar 06, gym only, running rest day
0km today and 66km for the week so far. 12/17 runs this month & 59/76 runs for the year
Arrived in the gym at 7:10 and left 1 hour later. A really enjoyable session today, dropped the weights slightly but increased the reps to 15 and had 30 sec break between sets. Felt pumped.
Run: decided against it today, rest day...
-- Site Summary ---
Visits
Total ........................ 8,211
Average per Day ................. 30
Average Visit Length .......... 2:21
This Week ...................... 213
Edit: I have included some pictures on the 17th & 19th Feb, pics are from the State Champs at the MCG, some of stadium, men's B final for 3k steeple and one from wmn 1500m final.
Arrived in the gym at 7:10 and left 1 hour later. A really enjoyable session today, dropped the weights slightly but increased the reps to 15 and had 30 sec break between sets. Felt pumped.
Run: decided against it today, rest day...
-- Site Summary ---
Visits
Total ........................ 8,211
Average per Day ................. 30
Average Visit Length .......... 2:21
This Week ...................... 213
Edit: I have included some pictures on the 17th & 19th Feb, pics are from the State Champs at the MCG, some of stadium, men's B final for 3k steeple and one from wmn 1500m final.
Thursday 16 March 2006
Thu 16 Mar 06, track session 6x400m & pilates
8km today and 66km for the week so far. 12/16 runs this month & 59/75 runs for the year
I arrived at the track at 4:35pm and it was all locked up still, so I went out for a run on the roads, 71/2 min out and then returned, the gates were open and I did some basic stretches and the 5x60m strides. Whilst doing some deeper stretches, Burkey arrived and we chatted about tonights session and some future sessions. We also briefly discussed the plan for the next few weeks before the Masters, he is happy I have no more races planned.
The session was suppose to be 6x400m starting at 78 and then reduce each rep by 1 sec with a 75 sec recovery, a discipline session with some nasty wind.....hmmm I bet I find this hard, to get right.
Splits (all recovery were between 72 & 77 sec)
77.10
76.25
76.40
76.24
75.15
73.86
The last rep was untidy, I was not able to go any faster and it I had to do another rep it would have been in the 80s, I was GONE!
Four lap cool down and then changed and off for pilates. Pilates was a good session tonight, a few exercises I hadn't done before which were quite good. I think this class will be a lot more challenging than the previous beginners course.
I arrived at the track at 4:35pm and it was all locked up still, so I went out for a run on the roads, 71/2 min out and then returned, the gates were open and I did some basic stretches and the 5x60m strides. Whilst doing some deeper stretches, Burkey arrived and we chatted about tonights session and some future sessions. We also briefly discussed the plan for the next few weeks before the Masters, he is happy I have no more races planned.
The session was suppose to be 6x400m starting at 78 and then reduce each rep by 1 sec with a 75 sec recovery, a discipline session with some nasty wind.....hmmm I bet I find this hard, to get right.
Splits (all recovery were between 72 & 77 sec)
77.10
76.25
76.40
76.24
75.15
73.86
The last rep was untidy, I was not able to go any faster and it I had to do another rep it would have been in the 80s, I was GONE!
Four lap cool down and then changed and off for pilates. Pilates was a good session tonight, a few exercises I hadn't done before which were quite good. I think this class will be a lot more challenging than the previous beginners course.
Wednesday 15 March 2006
Wed 15 Mar 06, first time with Garmin 201
8km today and 58km for the week so far. 11/15 runs this month & 58/74 runs for the year
Started the day in the gym just after 7am, a really good session today, mil press, lat pull down, upright rows, oblique lifts, arms curls with bar, tricep pull downs, preacher curls, shoulder raises, ab & core work (12 min), finished just after 8.
Still can slightly feel a lurgy, little cough and a little down, but not too bad and hopefully I have started to beat it already.
Ran in Hoppers tonight, didn't get a Run Leader gig tonight, so I went to Riverbend Park with my Garmin for its first run. I still haven't read the book and I haven't really played with it either and I can't charge it because I only have the US charger, but there is still 13 hours. Anyway the display was time, distance and speed per hour (I hope I can change that to per km rate), well I was impressed without being excited, its bloody heavy and I was very conscience of it the entire run, which wasn't one to write home about... My favorite part of the Riverbend run is crossing the dam wall and running on the dirt tracks on the river's edge, but water was flowing over the top so I had to stay on the side that the bloody council have paved with kms of concrete paths...so this started the poor run. I was sitting on 12-12.5kph for the first 4k, then when I got to the Werribee train station I decided I had enough of this and I jumped onto the road and run through Werribee and then made my way to Galvin Park and back to Riverbend. Once on the road I increased up to 14.5-15kph, but to be honest I wasn't that excited about my run tonight. Got to 8km exactly and stopped and walked the final 500m back to my car, yawn......
A few stretches and some water and a small banana and off home. I wonder if I will get use to the Garmin, its is very big!
This evening I ran in what were my favorite pair of shorts, Asics boxer style, tonight they have been put to sleep, they gather and the past 3 wears I have ended up with chaffing, so I said goodbye to a pair of shorts that have completed a marathon & 1/2 a marathon and 2-3 seasons of AV racing, maybe they have had their time!!!
Started the day in the gym just after 7am, a really good session today, mil press, lat pull down, upright rows, oblique lifts, arms curls with bar, tricep pull downs, preacher curls, shoulder raises, ab & core work (12 min), finished just after 8.
Still can slightly feel a lurgy, little cough and a little down, but not too bad and hopefully I have started to beat it already.
Ran in Hoppers tonight, didn't get a Run Leader gig tonight, so I went to Riverbend Park with my Garmin for its first run. I still haven't read the book and I haven't really played with it either and I can't charge it because I only have the US charger, but there is still 13 hours. Anyway the display was time, distance and speed per hour (I hope I can change that to per km rate), well I was impressed without being excited, its bloody heavy and I was very conscience of it the entire run, which wasn't one to write home about... My favorite part of the Riverbend run is crossing the dam wall and running on the dirt tracks on the river's edge, but water was flowing over the top so I had to stay on the side that the bloody council have paved with kms of concrete paths...so this started the poor run. I was sitting on 12-12.5kph for the first 4k, then when I got to the Werribee train station I decided I had enough of this and I jumped onto the road and run through Werribee and then made my way to Galvin Park and back to Riverbend. Once on the road I increased up to 14.5-15kph, but to be honest I wasn't that excited about my run tonight. Got to 8km exactly and stopped and walked the final 500m back to my car, yawn......
A few stretches and some water and a small banana and off home. I wonder if I will get use to the Garmin, its is very big!
This evening I ran in what were my favorite pair of shorts, Asics boxer style, tonight they have been put to sleep, they gather and the past 3 wears I have ended up with chaffing, so I said goodbye to a pair of shorts that have completed a marathon & 1/2 a marathon and 2-3 seasons of AV racing, maybe they have had their time!!!
Tuesday 14 March 2006
Tue 14 Mar 06, track session 6x1000m
10km today and 50km for the week so far. 10/14 runs this month & 57/73 runs for the year
The last couple of hours at work I started to feel like I was starting to get a 'lurgy' coming on, hmmmm, will I train, in 2 minds, didn't feel great and I don't really want to run myself into the ground, I was hoping for another good week of hard work. So I increased my water intake and got myself some Blue Herron.
Arrived at the track about 5:15pm, picked Cam up from work on the way there, his first day back after his break. Started with 5 laps, clockwise in lane 8, then an extra lap with drills. Some stretching, 5x 60-70m run throughs and then checked with Burkie for the planned session, 6x1000 @ 90ish per lap, with 60-75 sec breaks. The wind may play havoc with the session, but he wanted me to work through and complete the entire session.
Splits (recovery):
3:52 1:11
3:54 1:13
3:53 1:20
3:51 1:19
3:48 1:20
3:44 walked 200m
Finished off with 1 lap and some good stretching, was starting to chaff, so I cut the cool down out.
The last couple of hours at work I started to feel like I was starting to get a 'lurgy' coming on, hmmmm, will I train, in 2 minds, didn't feel great and I don't really want to run myself into the ground, I was hoping for another good week of hard work. So I increased my water intake and got myself some Blue Herron.
Arrived at the track about 5:15pm, picked Cam up from work on the way there, his first day back after his break. Started with 5 laps, clockwise in lane 8, then an extra lap with drills. Some stretching, 5x 60-70m run throughs and then checked with Burkie for the planned session, 6x1000 @ 90ish per lap, with 60-75 sec breaks. The wind may play havoc with the session, but he wanted me to work through and complete the entire session.
Splits (recovery):
3:52 1:11
3:54 1:13
3:53 1:20
3:51 1:19
3:48 1:20
3:44 walked 200m
Finished off with 1 lap and some good stretching, was starting to chaff, so I cut the cool down out.
Monday 13 March 2006
Labour Day 13 Mar 06, gym & R4K training run
15km today and 40km for the week so far. 9/13 runs this month & 56/72 runs for the year
A public holiday today, so I had a sleep in, WOW, 8:30am, excluding the times when you go to bed after 4am, this is the latest I can remember getting up in a long time...
A gym session around lunch time, 45-50 minutes, some chest, shoulders, arms, obliques/abs, a different style session to normal as I was in a gym that I have never used before, no barbells (which I use a lot) and some different machines, but still good to get a session in.
The R4K training group today was suppose to be a 12k med pace group, 5-5:30. Whilst we did stay in that pace area the distance I would question, I reckon maybe 11k, maybe...
Anyway I lead the medium group, I started with 18, 4 moved on very early but the remainder stayed together for the first 6-7k then a small group moved forward, but the remaining 10 finished as a group, generally sitting on the 5:15-20 pace. I really enjoy bringing in a large group together, it reminds everyone that group running is the key of these sessions. I walked back to Flinders St station with one of the participants, chatting and then jogged back to my car.
A great day, for so many reasons......... :-)
A public holiday today, so I had a sleep in, WOW, 8:30am, excluding the times when you go to bed after 4am, this is the latest I can remember getting up in a long time...
A gym session around lunch time, 45-50 minutes, some chest, shoulders, arms, obliques/abs, a different style session to normal as I was in a gym that I have never used before, no barbells (which I use a lot) and some different machines, but still good to get a session in.
The R4K training group today was suppose to be a 12k med pace group, 5-5:30. Whilst we did stay in that pace area the distance I would question, I reckon maybe 11k, maybe...
Anyway I lead the medium group, I started with 18, 4 moved on very early but the remainder stayed together for the first 6-7k then a small group moved forward, but the remaining 10 finished as a group, generally sitting on the 5:15-20 pace. I really enjoy bringing in a large group together, it reminds everyone that group running is the key of these sessions. I walked back to Flinders St station with one of the participants, chatting and then jogged back to my car.
A great day, for so many reasons......... :-)
Sunday 12 March 2006
Sun 12 Mar 06, 2 hours
25km today and for the week so far. 8/12 runs this month & 55/71 runs for the year
No run on Saturday, a busy morning, Little A's had a fun day for the kids, lots of games and activites, I wondered around and took lots of pictures, which I will send on for the website. Then off to soccer to watch Connor, chatted with Julie & Declan. Then got ready for a mates wedding and the got really 'shit faced'.......
This evening I got out the door for a 2h run, just over 25k, very warm and worked up a very BIG sweat. Road run around the local roads, nothing much to report, was good to go for a gentle run, was a bit bored with no one to chat with.
No run on Saturday, a busy morning, Little A's had a fun day for the kids, lots of games and activites, I wondered around and took lots of pictures, which I will send on for the website. Then off to soccer to watch Connor, chatted with Julie & Declan. Then got ready for a mates wedding and the got really 'shit faced'.......
This evening I got out the door for a 2h run, just over 25k, very warm and worked up a very BIG sweat. Road run around the local roads, nothing much to report, was good to go for a gentle run, was a bit bored with no one to chat with.
Friday 10 March 2006
Fri 10 Mar 06, gym and maybe a run
0km today so far and 42km for the week so far. 7/10 runs this month & 54/69 runs for the year
Arrived in the gym at 7:15, did 45 minutes, chest, arm (front & back) & some core & abs. Not an overly hard paced session, just rolling through a routine.
Overall I feel a little down, so will be taking it easy for the next few days, try and get a few more hours sleep and reduce my running pace for the next few runs.
Will include run details if I get out there.
Arrived in the gym at 7:15, did 45 minutes, chest, arm (front & back) & some core & abs. Not an overly hard paced session, just rolling through a routine.
Overall I feel a little down, so will be taking it easy for the next few days, try and get a few more hours sleep and reduce my running pace for the next few runs.
Will include run details if I get out there.
Thursday 9 March 2006
Thu 09 Mar 06, track session & pilates
6km today and 42km for the week so far. 7/9 runs this month & 54/68 runs for the year
Arrived at track about 4:45pm, I knew I was by myself tonight so got changed and did 5 lap warm up asap. Did lots of calf and ITB stretching tonight, with basic hamstring and quad. Three run throughs and then changed into my flats.
Burkie and I chatted about the last few days re my training, racing and general health and sleep patterns. He suggested 8x200 at my wanted 800m pace, 34 sec per 200m, but surprisingly he said 2 min break. It was quite breezy tonight, again.
I decided to do alternate starting positions, so the back straight would be hard and the front straight easier.
Splits (recover):
35.90 1:50
33.84 1:52
35.59 1:57
33.15 1:53
35.78 2:02
32.20 1:59
35.00 2:03
32.19 walked 200m then jogged 2 laps only, needed to get going to pilates.
Afterwards Burkie mentioned that my arm action is quite short & consise when running faster??? He is bringing the video tape down next week to compare the longer repeats on Tue and the shorter reps on Thu.
Pilates was a nice session, some good stretches and some nice core work, will get steadily harder over the next few weeks. A few new people doing their first intro to pilates, at least I will not be the only one wondering what is happening..... :-)
Arrived at track about 4:45pm, I knew I was by myself tonight so got changed and did 5 lap warm up asap. Did lots of calf and ITB stretching tonight, with basic hamstring and quad. Three run throughs and then changed into my flats.
Burkie and I chatted about the last few days re my training, racing and general health and sleep patterns. He suggested 8x200 at my wanted 800m pace, 34 sec per 200m, but surprisingly he said 2 min break. It was quite breezy tonight, again.
I decided to do alternate starting positions, so the back straight would be hard and the front straight easier.
Splits (recover):
35.90 1:50
33.84 1:52
35.59 1:57
33.15 1:53
35.78 2:02
32.20 1:59
35.00 2:03
32.19 walked 200m then jogged 2 laps only, needed to get going to pilates.
Afterwards Burkie mentioned that my arm action is quite short & consise when running faster??? He is bringing the video tape down next week to compare the longer repeats on Tue and the shorter reps on Thu.
Pilates was a nice session, some good stretches and some nice core work, will get steadily harder over the next few weeks. A few new people doing their first intro to pilates, at least I will not be the only one wondering what is happening..... :-)
Wednesday 8 March 2006
Wed 08 Mar 06, Sunset Series race
13km today and 36km for the week so far. 6/8 runs this month & 53/67 runs for the year
Was planning on going to the gym this morning, but I went up to work to fix my blog before the gym and then I cleared a few emails and then did one or favours for work people and before I knew it, it was 8:10am so I showered and got ready for work.
I was a little off colour around 11 to 12ish, nauseau, but some fresh air and time away from my desk seemed to clear that, a passing phase and according to my doc, he isn't surprised, I must have missed that comment yesterday. "roll eyes"
I stayed at work until just before 6pm, changed and made my way across the road to the start of the Sunset Series Race. Meet up with a heap of the guys from Ausrun & CR, no one appeared to be keen to go for a 15 min warm up with me so off I went by myself. Whilst jogging I caught up with Nimrod from Box Hill AC & CR, we chatted and I turned after 7 min and made my way back to find the toilets for the pre race...
Couldn't find, so I ran back to work, so my warm up run was about 22 minutes.
I moved into the starting line, as per normal I started to far back, I wish people who are going to run over 40 minutes move back............ Anyway, about 10-15 seconds before I actually started running. The first 300-500m I concentrated on my stride and trying to get into my rhythmn, Iw anted to hit the first k on 3:50 which I basically did but later I discovered that the km markers were to mean very little.
Splits:
3:51 4:42 3:33 3:56
3:52 5:03 3:39 3:48 = 32:29
Even with the funny km markers, the 'slow' story is in the 6km....a PB, but was not the time I was aiming for.
Finished off with a jog, going out to see where Michelled was and then run alongside her and give some encouragement in her final km.
Hung around to see if I could win a spot prize, but NO................oh well.
Was planning on going to the gym this morning, but I went up to work to fix my blog before the gym and then I cleared a few emails and then did one or favours for work people and before I knew it, it was 8:10am so I showered and got ready for work.
I was a little off colour around 11 to 12ish, nauseau, but some fresh air and time away from my desk seemed to clear that, a passing phase and according to my doc, he isn't surprised, I must have missed that comment yesterday. "roll eyes"
I stayed at work until just before 6pm, changed and made my way across the road to the start of the Sunset Series Race. Meet up with a heap of the guys from Ausrun & CR, no one appeared to be keen to go for a 15 min warm up with me so off I went by myself. Whilst jogging I caught up with Nimrod from Box Hill AC & CR, we chatted and I turned after 7 min and made my way back to find the toilets for the pre race...
Couldn't find, so I ran back to work, so my warm up run was about 22 minutes.
I moved into the starting line, as per normal I started to far back, I wish people who are going to run over 40 minutes move back............ Anyway, about 10-15 seconds before I actually started running. The first 300-500m I concentrated on my stride and trying to get into my rhythmn, Iw anted to hit the first k on 3:50 which I basically did but later I discovered that the km markers were to mean very little.
Splits:
3:51 4:42 3:33 3:56
3:52 5:03 3:39 3:48 = 32:29
Even with the funny km markers, the 'slow' story is in the 6km....a PB, but was not the time I was aiming for.
Finished off with a jog, going out to see where Michelled was and then run alongside her and give some encouragement in her final km.
Hung around to see if I could win a spot prize, but NO................oh well.
Tuesday 7 March 2006
Tue 07 Mar 06, track session 5x1000m
9km today and 23km for the week so far. 5/7 runs this month & 52/66 runs for the year
Had to have the day off, the surgeon I am seeing called yesterday arvo to ask me to come in for some tests at the hospital, no real explanation... I had some further scans, CT & ultra, more blood, urine and a couple of other tests, not much said, which is annoying, but then maybe I should have asked more... See the surgeon at the end of the week.
Arrived at the track this evening thinking I was going to do 800s, but Burkie suggested 6-7x1000m @ 90 sec per lap with 60-70 sec recovery, but I told him I was racing the Sunset Series but still wanted a track session which was more of a priority, so we amended the sess to 5x1000 @ 90 sec with 90 sec recovery, which Dave S was more excited about... Dave has the State Surf Life Saving Champs this weekend so this is his only track session, he wanted to survive. We started with our normal 5 lap w/up and then stretched and then I did 5x70m strides (not sure why Dave doesn't, must ask why...).
I told Dave he was to stay on the inside for the entire session, no swapping this time, he was hoping to make 4 in a row, which he did. :-)
Splits (recovery):
3:39 (1:40)
3:45 (1:43)
3:46 (1:41)
3:48 (1:41)
3:25 (walked 300m then jogged for 4 1/2 laps, walked final 200m)
With the longer breaks this allowed me to keep Dave with me and also allowed me to attack the final rep with a bit of vigour. I finished the session knowing I could have done more and could have done it quicker with shorter breaks, but the company was more important and completing a honest session that there is no way I could have completed 12-18 months ago.
Tomorrow, gym session in the morning and at 6/7pm I am running the final Sunset Series race at the Tan, hoping to run 32 min. Thursday, short reps track session followed by the first of 8 weekly pilate sessions with Narz.
Had to have the day off, the surgeon I am seeing called yesterday arvo to ask me to come in for some tests at the hospital, no real explanation... I had some further scans, CT & ultra, more blood, urine and a couple of other tests, not much said, which is annoying, but then maybe I should have asked more... See the surgeon at the end of the week.
Arrived at the track this evening thinking I was going to do 800s, but Burkie suggested 6-7x1000m @ 90 sec per lap with 60-70 sec recovery, but I told him I was racing the Sunset Series but still wanted a track session which was more of a priority, so we amended the sess to 5x1000 @ 90 sec with 90 sec recovery, which Dave S was more excited about... Dave has the State Surf Life Saving Champs this weekend so this is his only track session, he wanted to survive. We started with our normal 5 lap w/up and then stretched and then I did 5x70m strides (not sure why Dave doesn't, must ask why...).
I told Dave he was to stay on the inside for the entire session, no swapping this time, he was hoping to make 4 in a row, which he did. :-)
Splits (recovery):
3:39 (1:40)
3:45 (1:43)
3:46 (1:41)
3:48 (1:41)
3:25 (walked 300m then jogged for 4 1/2 laps, walked final 200m)
With the longer breaks this allowed me to keep Dave with me and also allowed me to attack the final rep with a bit of vigour. I finished the session knowing I could have done more and could have done it quicker with shorter breaks, but the company was more important and completing a honest session that there is no way I could have completed 12-18 months ago.
Tomorrow, gym session in the morning and at 6/7pm I am running the final Sunset Series race at the Tan, hoping to run 32 min. Thursday, short reps track session followed by the first of 8 weekly pilate sessions with Narz.
Monday 6 March 2006
Mon 06 Mar 06, R4K training group in city
14km today and for the week so far. 4/6 runs this month & 51/65 runs for the year
Two weeks in a row without a long run on the Sunday....a BIG night on Saturday night at the bucks night, I arrived at home about 9:30am on Sunday and NEEDED sleep, didn't get much before I was offered a lift back into the city to get my car, which I did but then hung around until late arvo and then drove home.
Had a decent sleep on Sunday arvo and then evening, trying to catch up a little.
Out early this morning to take Connor to school in Hampton, 2 and a bit hours of driving I arrive at work, "rolleyes", well you have to do these things.
Tonight's run was from Niketown in the city, I had the medium paced 10k run tonight, 18 people in my group, WOW... a few were intent on moving along at a faster pace than the 5 min advertised pace, I slowed them up a little to try and stay together for the first 1500m or so. Didn't really work that well, but I was able to slow them a bit, those 4 were aware of the course and I knew they were going to move on, so, stayed back with the main bunch. A few of the group had run with me at other places or a different paces, which is good to see familar faces and a couple I knew via the Ausrun forum. We were sitting on 5:15ish pace which kept the majority of the pack together, today I had a sweeper at the rear who was able to keep some of the slower runners group too. With the majority of the group together after 6-7 kms itt was good to see a couple of the slower runners move back with the main bunch.
Overall a good run tonight, with lots of thank you's at the end, which is nice to have your assistance appreciated. Chatted with lots afterwards, as you see the same faces each week. Stretched and then ran back to Sth Melb to get my car and go to a Little A's meeting.
Two weeks in a row without a long run on the Sunday....a BIG night on Saturday night at the bucks night, I arrived at home about 9:30am on Sunday and NEEDED sleep, didn't get much before I was offered a lift back into the city to get my car, which I did but then hung around until late arvo and then drove home.
Had a decent sleep on Sunday arvo and then evening, trying to catch up a little.
Out early this morning to take Connor to school in Hampton, 2 and a bit hours of driving I arrive at work, "rolleyes", well you have to do these things.
Tonight's run was from Niketown in the city, I had the medium paced 10k run tonight, 18 people in my group, WOW... a few were intent on moving along at a faster pace than the 5 min advertised pace, I slowed them up a little to try and stay together for the first 1500m or so. Didn't really work that well, but I was able to slow them a bit, those 4 were aware of the course and I knew they were going to move on, so, stayed back with the main bunch. A few of the group had run with me at other places or a different paces, which is good to see familar faces and a couple I knew via the Ausrun forum. We were sitting on 5:15ish pace which kept the majority of the pack together, today I had a sweeper at the rear who was able to keep some of the slower runners group too. With the majority of the group together after 6-7 kms itt was good to see a couple of the slower runners move back with the main bunch.
Overall a good run tonight, with lots of thank you's at the end, which is nice to have your assistance appreciated. Chatted with lots afterwards, as you see the same faces each week. Stretched and then ran back to Sth Melb to get my car and go to a Little A's meeting.
Saturday 4 March 2006
Sat 04 Mar 06, All Comers meet @ Coburg, 800m race
8km today and 43km for the week so far. 3/4 runs this month & 50/63 runs for the year
Off to the Coburg Aths track today for the last All Comers meet, my race was listed to start at 2:45pm and we had to enter at least 1 hour before, so I arrived with Connor & Declan at 1.30pm, the same time as Kris McCarthy, he arrived with Renee Robson who raced in one of the men's heats.
After registering and chatting with some of the very fast U20 boys who I knew via Cam, I left my boys with a friend and took off for a 15 min warm up run. Whilst running I caught up with Adam (ads) and we chatted about todays race and just general catch up stuff. Stretch, chat, a few strides (4) and then I moved down to the start finish line to watch the faster heats. Adam was in the third heat, he was in the same race as Renee, he finished 5th, just missing 4th, but he was very happy with 2:08.50 (SB 2:07.XX). I was in the 4th heat with 6 others, starting in lane 1 (which is my fav), off we went, I knew I probably would lead the start or at least be very close to the front, at the cross over I was in the lead with one approx 1-2m behind, unsure of others. Felt great and very much in control of my pace, the first 400 in 67ish, according to the track clock. The Coburg track has very wide bends and short straights, just past the discus ring an invite guy pulled alongside of me and moved into the lead, I wasn't able to hang right behind, but sat back about 2m. With 200m to go he really pushed on and I concentrated on me holding my form and trying to increase my pace too, crossed the line 2nd and I knew I had gone sub 2:20 without looking at the clock.
Official time: 2:18.26, a PB of nearly 1 second and I have no doubt that I can go faster in the next month in preparation for the Vic Masters. With that run under my belt I have now decided I will run the 800m & 1500m and drop the 5k.
Off to the Coburg Aths track today for the last All Comers meet, my race was listed to start at 2:45pm and we had to enter at least 1 hour before, so I arrived with Connor & Declan at 1.30pm, the same time as Kris McCarthy, he arrived with Renee Robson who raced in one of the men's heats.
After registering and chatting with some of the very fast U20 boys who I knew via Cam, I left my boys with a friend and took off for a 15 min warm up run. Whilst running I caught up with Adam (ads) and we chatted about todays race and just general catch up stuff. Stretch, chat, a few strides (4) and then I moved down to the start finish line to watch the faster heats. Adam was in the third heat, he was in the same race as Renee, he finished 5th, just missing 4th, but he was very happy with 2:08.50 (SB 2:07.XX). I was in the 4th heat with 6 others, starting in lane 1 (which is my fav), off we went, I knew I probably would lead the start or at least be very close to the front, at the cross over I was in the lead with one approx 1-2m behind, unsure of others. Felt great and very much in control of my pace, the first 400 in 67ish, according to the track clock. The Coburg track has very wide bends and short straights, just past the discus ring an invite guy pulled alongside of me and moved into the lead, I wasn't able to hang right behind, but sat back about 2m. With 200m to go he really pushed on and I concentrated on me holding my form and trying to increase my pace too, crossed the line 2nd and I knew I had gone sub 2:20 without looking at the clock.
Official time: 2:18.26, a PB of nearly 1 second and I have no doubt that I can go faster in the next month in preparation for the Vic Masters. With that run under my belt I have now decided I will run the 800m & 1500m and drop the 5k.
Friday 3 March 2006
Fri 03 Mar 06, no run, just the gym
0km today and 35km for the week so far. 2/3 runs this month & 49/62 runs for the year
Arrived in the gym at 6:50 and left just before 8am, great session, loads of core work and chest & arms, also included some lunges & squats today as well. Not running today, decided to take it off, racing tomorrow at Coburg in a 800m race, hoping to go sub 2:20.
Arrived in the gym at 6:50 and left just before 8am, great session, loads of core work and chest & arms, also included some lunges & squats today as well. Not running today, decided to take it off, racing tomorrow at Coburg in a 800m race, hoping to go sub 2:20.
Thursday 2 March 2006
Thu 2 Mar 06, track session 6x400m
7km today and 35km for the week so far. 2/2 runs this month & 49/61 runs for the year
Warm afternoon, 33.5 degrees at the start of the session and very sunny, but no wind....Just me & Dave S tonight, others are working or hiding from the heat (hey Dave T....), we start with 4 laps and then I do 3x70m strides, stretch and the 3 more strides at a little faster than the planned pace.
Tonights session was fairly easy, 6x400m in 78-80sec pace with a rolling 200m jog and then restart immediately. Dave had a few problems after 4 reps, so we slowed the recovery, I thought it was more important he continue on, as he was considering dropping out for one. My last rep I told him I planned to go through for the first 200m 1 sec faster and then go for it. I was happy, finished the last rep in 69 sec, all of the others were betwenn 78-low 80s. I found tonight's session quite easy and could have continued on for a few more reps, but decided to stick with Burkey's plan, he would like to see me have a confident run on Sat at Coburg, whilst we both know it will not be ultra fast (for me), hoping I can run under 2:20.
Walked a lap, jogged 4 then walked another. Finished with lots of hammy stretches and then a bunch of ab exercises.
Warm afternoon, 33.5 degrees at the start of the session and very sunny, but no wind....Just me & Dave S tonight, others are working or hiding from the heat (hey Dave T....), we start with 4 laps and then I do 3x70m strides, stretch and the 3 more strides at a little faster than the planned pace.
Tonights session was fairly easy, 6x400m in 78-80sec pace with a rolling 200m jog and then restart immediately. Dave had a few problems after 4 reps, so we slowed the recovery, I thought it was more important he continue on, as he was considering dropping out for one. My last rep I told him I planned to go through for the first 200m 1 sec faster and then go for it. I was happy, finished the last rep in 69 sec, all of the others were betwenn 78-low 80s. I found tonight's session quite easy and could have continued on for a few more reps, but decided to stick with Burkey's plan, he would like to see me have a confident run on Sat at Coburg, whilst we both know it will not be ultra fast (for me), hoping I can run under 2:20.
Walked a lap, jogged 4 then walked another. Finished with lots of hammy stretches and then a bunch of ab exercises.
Wednesday 1 March 2006
Wed 01 Mar 06, R4K training run from the Saint Hotel
10km today and 28km for the week so far. 1/1 runs this month & 48/60 runs for the year
In the gym at 6:50 for a 60 minute session of chest, arms, back, core & abs. A good session with minimal break in between sets.
Tonight for the training run I was allocated the fast 10k group, which is advertised at 4.30 pace, my group, yet again was small and I knew all of the participants and they were all faster than me and one in particular a lot faster, but they all wanted to run as a group. We started the first km probably 4 min pace or slightly faster and we maintained that until just after the 3k area when one of the guys got a twinch in his hammy, so he dropped off and was happy to be picked up by the medium group. Off we continued, around the 5k area we slowed mainly due to the amount of Grand Prix works, sitting around 4:10 pace, using the 1 km markers near the aquatic centre we were back onto 3:50 pace, I was still able to talk but knew I was working. Both Kelvin Marshall (CR) & Simon Knowles(MMM, who runs for Richmond 32:17PB) were helping me heaps by encouraging and blocking the wind, but mainly with encouragement. On return to Canterbury Rd I had a quick glance at my watch, fast.... at the finish 39:52, wow, obviously not 100% sure of the distance and I wasn't racing but I was very happy with the effort.
Walked to & from my car so just the 10km tonight. Early today I had my appointment with a surgeon regarding the lump on my right breast. After some investigation he has suggested he would like to take it out, so his receptionist will ring me tmw to arrange my day surgery at Western Private, using my health insurance he can get me in 3 weeks, so I'll book for after Easter, so I can still run the Vic & Aust Masters T&F Champs. Using the waiting list (public) at Werribee I will wait for 4-6 months or longer. He reckons it should come out as there is some discomfort, more than likely I will lose my nipple, oh well, it doesn't serve any purpose except get cut up whilst running. As soon as I lifted my shirt, he said, oh yer I can see it..... A few days off work, it will leave a large indentation (of course) which over time will disappear.
All good.
In the gym at 6:50 for a 60 minute session of chest, arms, back, core & abs. A good session with minimal break in between sets.
Tonight for the training run I was allocated the fast 10k group, which is advertised at 4.30 pace, my group, yet again was small and I knew all of the participants and they were all faster than me and one in particular a lot faster, but they all wanted to run as a group. We started the first km probably 4 min pace or slightly faster and we maintained that until just after the 3k area when one of the guys got a twinch in his hammy, so he dropped off and was happy to be picked up by the medium group. Off we continued, around the 5k area we slowed mainly due to the amount of Grand Prix works, sitting around 4:10 pace, using the 1 km markers near the aquatic centre we were back onto 3:50 pace, I was still able to talk but knew I was working. Both Kelvin Marshall (CR) & Simon Knowles(MMM, who runs for Richmond 32:17PB) were helping me heaps by encouraging and blocking the wind, but mainly with encouragement. On return to Canterbury Rd I had a quick glance at my watch, fast.... at the finish 39:52, wow, obviously not 100% sure of the distance and I wasn't racing but I was very happy with the effort.
Walked to & from my car so just the 10km tonight. Early today I had my appointment with a surgeon regarding the lump on my right breast. After some investigation he has suggested he would like to take it out, so his receptionist will ring me tmw to arrange my day surgery at Western Private, using my health insurance he can get me in 3 weeks, so I'll book for after Easter, so I can still run the Vic & Aust Masters T&F Champs. Using the waiting list (public) at Werribee I will wait for 4-6 months or longer. He reckons it should come out as there is some discomfort, more than likely I will lose my nipple, oh well, it doesn't serve any purpose except get cut up whilst running. As soon as I lifted my shirt, he said, oh yer I can see it..... A few days off work, it will leave a large indentation (of course) which over time will disappear.
All good.
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