Sunday 30 April 2006
April 2006 Monthly Stats
KM April - 256 (missed 5 days of running), last year: 265
Yearly Total - 968 (down from last year, 1073km same time)
INJURIES - niggles, glute had some massage work and heel tendon is a little tender
EXCUSES - the first week kms were down due to T&F and a few days off
RACES COMPLETED - VMA Track Champs, R4K, AMA Track Champs, Geelong HM & Yarra Bend XC
RACES COMING UP - Puffing Billy only, I might do Sri Chinmoy @ Willi
GOALS - Beat that train and recovery from surgery
Sun 30 Apr 06, long run at Brisbane Ranges
19km today and for the week so far, 25/30 runs this month
Met up with Narelle (massage therapist & pilates instr) & her financee Tyler (very fast, expects to run sub 32 min at Sandown) at 3:30pm, they were going to Brisbane Ranges for their Sunday run. So I thought I would join in, not expecting that Tyler would want to run my pace for 90 minutes, but he did, which is cool as he always seems to have some piece of advice that I can use in the coming weeks.
We left Werribee at 3:45 ish and off we went, we knew no mucking around as it would be very dark by 6pm, especially in the Range and as it had been raining most of the day and there was a lot of cloud cover.
The first lap was the three of us together, I noticed every hill and rise, my quads were very heavy and I was worried about the second lap, but strangely the 2nd lap seemed easier. Splits 42:08 & 42:49, just under 85 minutes. An enjoyable run in the cool but no wind and thankfully no rain. After the run, changed, limited stretches, Skins on and hopped in the car and the rain started immediately.
A good run and I will now concentrate on an easy week in preparation for the GTR and work on icing my heel, and concentrating on some good stretching and easy runs.
Met up with Narelle (massage therapist & pilates instr) & her financee Tyler (very fast, expects to run sub 32 min at Sandown) at 3:30pm, they were going to Brisbane Ranges for their Sunday run. So I thought I would join in, not expecting that Tyler would want to run my pace for 90 minutes, but he did, which is cool as he always seems to have some piece of advice that I can use in the coming weeks.
We left Werribee at 3:45 ish and off we went, we knew no mucking around as it would be very dark by 6pm, especially in the Range and as it had been raining most of the day and there was a lot of cloud cover.
The first lap was the three of us together, I noticed every hill and rise, my quads were very heavy and I was worried about the second lap, but strangely the 2nd lap seemed easier. Splits 42:08 & 42:49, just under 85 minutes. An enjoyable run in the cool but no wind and thankfully no rain. After the run, changed, limited stretches, Skins on and hopped in the car and the rain started immediately.
A good run and I will now concentrate on an easy week in preparation for the GTR and work on icing my heel, and concentrating on some good stretching and easy runs.
Sat 29 Apr 06, AV 6km Cross Country Relays
11km today and 84km for the week so far, 24/29 runs this month
Weather was ok for today's first cross country race for the season, Western A's had entered two men's teams (Div 4 & 6), one open women in Div 2, and three junior women teams in U20, 18 & 14. I have been allocated in the Div 6 team, running the second leg.
I arrived around 12:30pm, in time for the presentations of last seasons Premierships, which Cam was going to pick up the U20 Pennant and a couple of the ladies were picking up the Wmn Div 3 Pennant. After confirming team orders with Burkie & John (our great coaches), a large majority of the men's teams went to run the 3km course, chatting with our newest distance runner, Mitch (20 year old). Mitch has been a member for many years but only competing in 100, 200 & 400s, but recently he has started running tri's and he asked me for some advice, immediately I suggest the winter season and here he is... :-)
So the Div 6 team was Mitch, me, Teagan & Bradley (16), so the team was a true mixture, but we did ok and it was better than not fielding a team. There were 15 teams in our Div and we finished 7th!!! :-)
My run was fairly ordinary as far as I'm concerned, whilst I ran 25 sec faster than last year I just was not happy, but I can only blame myself. Too many hard kms this week, too many hills and not enough sleep, but... My splits were 12:10 & 12:50, leaving me as the second fastest in the team, we were all quite close, 24:40, 25:00, 25:15 & 30 minutes. The Div 4 team finished 2nd, which we were wrapped with, whilst a different order than at R4K, the top 3 teams are us, Doncaster & Sandringham. The Div 4 team were missing our club's 2 fastest, which in turn makes the 2nd team alot faster and hopefully a third team too.
I finished the run with a 1.5k jog with one of the girls and then did another 10 min by myself. Presentation night tonight and a longish run tmw.
Weather was ok for today's first cross country race for the season, Western A's had entered two men's teams (Div 4 & 6), one open women in Div 2, and three junior women teams in U20, 18 & 14. I have been allocated in the Div 6 team, running the second leg.
I arrived around 12:30pm, in time for the presentations of last seasons Premierships, which Cam was going to pick up the U20 Pennant and a couple of the ladies were picking up the Wmn Div 3 Pennant. After confirming team orders with Burkie & John (our great coaches), a large majority of the men's teams went to run the 3km course, chatting with our newest distance runner, Mitch (20 year old). Mitch has been a member for many years but only competing in 100, 200 & 400s, but recently he has started running tri's and he asked me for some advice, immediately I suggest the winter season and here he is... :-)
So the Div 6 team was Mitch, me, Teagan & Bradley (16), so the team was a true mixture, but we did ok and it was better than not fielding a team. There were 15 teams in our Div and we finished 7th!!! :-)
My run was fairly ordinary as far as I'm concerned, whilst I ran 25 sec faster than last year I just was not happy, but I can only blame myself. Too many hard kms this week, too many hills and not enough sleep, but... My splits were 12:10 & 12:50, leaving me as the second fastest in the team, we were all quite close, 24:40, 25:00, 25:15 & 30 minutes. The Div 4 team finished 2nd, which we were wrapped with, whilst a different order than at R4K, the top 3 teams are us, Doncaster & Sandringham. The Div 4 team were missing our club's 2 fastest, which in turn makes the 2nd team alot faster and hopefully a third team too.
I finished the run with a 1.5k jog with one of the girls and then did another 10 min by myself. Presentation night tonight and a longish run tmw.
Thursday 27 April 2006
Thu 27 Apr 06, Tan & pilates
8km today and 73km for the week so far, 23/27 runs this month
After a couple of hard days my legs are a little tired and are feeling the effects of some hills & the deep massage, but I want to tick off another days running so I will go easy. With work commitments I will not be able to guarantee my finish time so I cancelled my easy track session. Straight after work I changed, walked to my car and then jogged to the Tan and did 2 easy laps of the Tan, starting at Government Dve.
Whilst wearing my watch I only checked out my first km to ensure I was cruising, first lap 18:01 & the second 18:10, nice and even and that was with one look only at the watch, so happy with that. A short stretch afterwards and then off home for a shower prior to my last week of my pilates course.
Tonight's pilates was ok, good stretch and some nice work on the core stability etc, but this was the final week of my 8 week course and I'm not sure if I can currently afford to do another course at the moment.
I don't intend to run on Friday, a day's rest and then on Sat I am racing in Round 2 of the AV Winter Series, 6km Cross Country relays at Yarra Bend, not sure but I think I will be racing in our second men's team, Div 6. With soccer commitments in the morning and our club's Aths Presentation it will be a busy Saturday.
After a couple of hard days my legs are a little tired and are feeling the effects of some hills & the deep massage, but I want to tick off another days running so I will go easy. With work commitments I will not be able to guarantee my finish time so I cancelled my easy track session. Straight after work I changed, walked to my car and then jogged to the Tan and did 2 easy laps of the Tan, starting at Government Dve.
Whilst wearing my watch I only checked out my first km to ensure I was cruising, first lap 18:01 & the second 18:10, nice and even and that was with one look only at the watch, so happy with that. A short stretch afterwards and then off home for a shower prior to my last week of my pilates course.
Tonight's pilates was ok, good stretch and some nice work on the core stability etc, but this was the final week of my 8 week course and I'm not sure if I can currently afford to do another course at the moment.
I don't intend to run on Friday, a day's rest and then on Sat I am racing in Round 2 of the AV Winter Series, 6km Cross Country relays at Yarra Bend, not sure but I think I will be racing in our second men's team, Div 6. With soccer commitments in the morning and our club's Aths Presentation it will be a busy Saturday.
Wednesday 26 April 2006
Wed 26 Apr 06, MMM race & Run to the G training group
14km today and 65km for the week so far, 22/26 runs this month
Up & at work before 8am, legs are tired and I am aware of a few spots that Narelle really worked over. Today I am involved in my first Melbourne Midday Milers race since becoming a member. The "Killer Loop", an approximate 4.8km handicap race, 6 laps of approx 800m, with 2 nasty hills. I was off 6m 10s, with absences I was 4th off, started with another guy. I tried to be controlled as I knew the run was going to get harder and harder and I am very aware I tend to start too quick for my own good.
Laps:
3:12
3:21
3:27
3:32
3:34
3:21
The final couple of hundred metres, Michael B (Grunter) was closing in on me so I tried so hard to keep him away but with the final steps he got me and I finished 5th, behind the 2 back marker who came through and finished in their rightful spots, the 2 best runners winning!!!
For a few minutes after the race I thought I was on the verge of emptying my stomach, that was how hard I pushed on the final lap and my legs were like jelly. Stayed for presentations and then jogged back to work.
Prior to the race I received an email from S2F asking if I could fill in for a sick Run Leader, I said yer, but not a fast group... So the evening finished with a jog to the city and then a 5k course (which I think is 5.5k) and then a jog back. All up another 7k easily. First time I have run twice in a day for a few months, I will take it easy for the remainder of the week.
Tomorrow I plan to go down to the track for a very easy session and then pilates.
Up & at work before 8am, legs are tired and I am aware of a few spots that Narelle really worked over. Today I am involved in my first Melbourne Midday Milers race since becoming a member. The "Killer Loop", an approximate 4.8km handicap race, 6 laps of approx 800m, with 2 nasty hills. I was off 6m 10s, with absences I was 4th off, started with another guy. I tried to be controlled as I knew the run was going to get harder and harder and I am very aware I tend to start too quick for my own good.
Laps:
3:12
3:21
3:27
3:32
3:34
3:21
The final couple of hundred metres, Michael B (Grunter) was closing in on me so I tried so hard to keep him away but with the final steps he got me and I finished 5th, behind the 2 back marker who came through and finished in their rightful spots, the 2 best runners winning!!!
For a few minutes after the race I thought I was on the verge of emptying my stomach, that was how hard I pushed on the final lap and my legs were like jelly. Stayed for presentations and then jogged back to work.
Prior to the race I received an email from S2F asking if I could fill in for a sick Run Leader, I said yer, but not a fast group... So the evening finished with a jog to the city and then a 5k course (which I think is 5.5k) and then a jog back. All up another 7k easily. First time I have run twice in a day for a few months, I will take it easy for the remainder of the week.
Tomorrow I plan to go down to the track for a very easy session and then pilates.
Tuesday 25 April 2006
ANZAC Day 2006
15km today and 51km for the week so far, 20/25 runs this month
Not a lot of sleep last night, too long on MSN and then chatting to a friend on the phone made getting up early and going to the GTR training run that was happening on the course, in particular the hills. Oh well, I will use the You Yangs.
So I made my way out there in mid afternoon to enjoy the warmer part of the day. Drove Great Circle Drive and measured from the gate to gate and it was 14.1km, I suspect 14km, good. Out of the car, singlet, shorts, sunnies & cap at a nice pace. Concentrating on good form and not going to fast, still had the hills to contend with.
Worked at a nice constant pace and made my way up the two hills, solid work, nothing great, but got there. The final 5k I did in just over 20 minutes, all up 66m 15s, then continued on the road for another 2m 30s and then return for an extra 5 minutes.
Really enjoyed the run, a little bit of discomfort in the 'glute' (not hip, will explain massage below), esp on the down hills, but overall a good run.
Both of the pics were taken by Steven quite awhile ago and I may have used both previously, but I thought I would use again.
Massage: start of with story to Narelle about where sore, back of both heels and the left hip (wrong), explained that the left calf was a little sore/tired after the half but recovered well, but excluding that everything else was ok. So work on the calf and then the heel & PF, the actual back of the heel tendon is sore when pressure is applied, so you guessed it, ice, golf ball and more stretching of calves & soleous (sp). Hammies are always fun and a few spots are worked but nothing major. "Right, where is this pain in the hip", point, some work, some elbow, "not the hip Stu, this is dif to last time, this is all glute". So work on the glute, lower back, upper butt and loads of elbow....ow.
So lots of glute & ITB (of course that is a little tight) stretching, use a tennis ball on glute, ice heel, massage foot with golf ball. I think I should take up ball sports :-). Strong suggestion to reduce and cross train one of my running sessions, bike/swim..... Also as I have cramped many times in pilates and tonight whilst trying to twist and turn and show a spot, she has suggested I look into magnesium to assist in recovery.
So much to remember and lots of photocopies of some glute stretches & sciatic nerve stuff......... "roll eyes"
Not a lot of sleep last night, too long on MSN and then chatting to a friend on the phone made getting up early and going to the GTR training run that was happening on the course, in particular the hills. Oh well, I will use the You Yangs.
So I made my way out there in mid afternoon to enjoy the warmer part of the day. Drove Great Circle Drive and measured from the gate to gate and it was 14.1km, I suspect 14km, good. Out of the car, singlet, shorts, sunnies & cap at a nice pace. Concentrating on good form and not going to fast, still had the hills to contend with.
Worked at a nice constant pace and made my way up the two hills, solid work, nothing great, but got there. The final 5k I did in just over 20 minutes, all up 66m 15s, then continued on the road for another 2m 30s and then return for an extra 5 minutes.
Really enjoyed the run, a little bit of discomfort in the 'glute' (not hip, will explain massage below), esp on the down hills, but overall a good run.
Both of the pics were taken by Steven quite awhile ago and I may have used both previously, but I thought I would use again.
Massage: start of with story to Narelle about where sore, back of both heels and the left hip (wrong), explained that the left calf was a little sore/tired after the half but recovered well, but excluding that everything else was ok. So work on the calf and then the heel & PF, the actual back of the heel tendon is sore when pressure is applied, so you guessed it, ice, golf ball and more stretching of calves & soleous (sp). Hammies are always fun and a few spots are worked but nothing major. "Right, where is this pain in the hip", point, some work, some elbow, "not the hip Stu, this is dif to last time, this is all glute". So work on the glute, lower back, upper butt and loads of elbow....ow.
So lots of glute & ITB (of course that is a little tight) stretching, use a tennis ball on glute, ice heel, massage foot with golf ball. I think I should take up ball sports :-). Strong suggestion to reduce and cross train one of my running sessions, bike/swim..... Also as I have cramped many times in pilates and tonight whilst trying to twist and turn and show a spot, she has suggested I look into magnesium to assist in recovery.
So much to remember and lots of photocopies of some glute stretches & sciatic nerve stuff......... "roll eyes"
Monday 24 April 2006
Mon 24 Apr 06, run in Hoppers
13km today and 36km for the week so far, 19/24 runs this month
Funny, last Thursday I ran the exact same course in 55m 11s and today in 55m 09s, but both runs were done in different ways. Last week in a fartlek style, changing pace whenever and where I felt. And tonight basically the same, but the slow patches were a lot slower and the fast sections were a lot faster but only 2 seconds difference. Strange
Whilst not fully in the mood for a run I decided that tonight's run was about ticking off another run of the calender/program and add a few coins to the piggy bank. Whilst running fast I concentrated on my arm action and trying to feel lighter on my feet.
The tight feelings in my calves from yesterday are gone and the legs overall felt good, not perfect, but good. The hip is ok, but I could feel it everytime I picked up the pace, so I concentrated on my ITB stretching afterwards and I did some strong and long glute stretching. Booked in for a massage with Narelle tmw night, so hopefully that will help the situation and of course some more concentration on stretching. I also have another problem that I am becoming more aware of. For the past month or weeks, when I first wake up and get out of bed the first few steps are quite sensitive in the heel region, more so the right but the left is also there, but within minutes they seem to settle and I don't feel it again until the next morning. But this morning I was still aware of the feeling for a hour or so and when I started my run this evening I could feel the same feeling. So I suspect PF, so I will have to do some 'net' checking and do some reading and mention it to Narelle (massage) and of course to Burkie, but I will play it down, of course! And yes I can hear readers going tis tis tis Stu, but I'll watch it over the next week with some appropriate exercises.
Life in general is a strange thing...Edit: Rightio, I have decided to edit the last paragraph and remove my comments I made about feelings. The comment was like a visual reminder to myself that there are a lot of people worse off than me but it didn't come across that way. So I thank those who showed instant concern and sent me messages, emails or even a phone call.
Funny, last Thursday I ran the exact same course in 55m 11s and today in 55m 09s, but both runs were done in different ways. Last week in a fartlek style, changing pace whenever and where I felt. And tonight basically the same, but the slow patches were a lot slower and the fast sections were a lot faster but only 2 seconds difference. Strange
Whilst not fully in the mood for a run I decided that tonight's run was about ticking off another run of the calender/program and add a few coins to the piggy bank. Whilst running fast I concentrated on my arm action and trying to feel lighter on my feet.
The tight feelings in my calves from yesterday are gone and the legs overall felt good, not perfect, but good. The hip is ok, but I could feel it everytime I picked up the pace, so I concentrated on my ITB stretching afterwards and I did some strong and long glute stretching. Booked in for a massage with Narelle tmw night, so hopefully that will help the situation and of course some more concentration on stretching. I also have another problem that I am becoming more aware of. For the past month or weeks, when I first wake up and get out of bed the first few steps are quite sensitive in the heel region, more so the right but the left is also there, but within minutes they seem to settle and I don't feel it again until the next morning. But this morning I was still aware of the feeling for a hour or so and when I started my run this evening I could feel the same feeling. So I suspect PF, so I will have to do some 'net' checking and do some reading and mention it to Narelle (massage) and of course to Burkie, but I will play it down, of course! And yes I can hear readers going tis tis tis Stu, but I'll watch it over the next week with some appropriate exercises.
Life in general is a strange thing...Edit: Rightio, I have decided to edit the last paragraph and remove my comments I made about feelings. The comment was like a visual reminder to myself that there are a lot of people worse off than me but it didn't come across that way. So I thank those who showed instant concern and sent me messages, emails or even a phone call.
Sunday 23 April 2006
Sun 23 Apr 06, Geelong Half Marathon
23km today and for the week so far, 18/23 runs this month
Arrived in Geelong about 7:40ish and picked Crissy up at her hotel and then made our way to pick up our race t-shirts. We a loads of time up our sleeves we wondered around and then eventually went off for a 11 min warm up before some static stretching. Caught up with a couple of ppl I knew.
We got changeed and made the start line about 3-5 min before the race started. The plan was to be relaxed and ease into the first km, Crissy had a HRM which she wanted to use for a guide, so I asked her to ignore for the first km or so, until the run settled and then we could let the HRM guide her pace. A few weeks ago Crissy asked that I not be demanding and I provide lots of encouragement and advice, which I totally agreed upon and was more than happy to do. I hoped I could get her to ease into the run, relax, be consistent, listen to advice and work to the best of her ability, and she did all of this and did it well!!
Splits:
12.01
12.00
5km - 5.59 (30.02)
6.03
11.55
5.59
10km - 5.57 (59.57)
5.53
5.49
5.55
6.04
5.58
5.50
6.04
6.10
6.07
5.53
6.24 (incl that extra bit)
Total: 2.06.11
Some of the early km markers were not seen, hence some 2k times. Considering this was Crissy's first HM her consistent splits were very good.
The run for me was ok, a nice long slow run, but probably around the 17km mark I noticed my hip was starting to be annoying and I also noticed that my lower calf area was tightening which was probably due to a short stride. Anyway, a good day and I really enjoyed helping and giving some of my experiences to another runner.
The last few metres...
Arrived in Geelong about 7:40ish and picked Crissy up at her hotel and then made our way to pick up our race t-shirts. We a loads of time up our sleeves we wondered around and then eventually went off for a 11 min warm up before some static stretching. Caught up with a couple of ppl I knew.
We got changeed and made the start line about 3-5 min before the race started. The plan was to be relaxed and ease into the first km, Crissy had a HRM which she wanted to use for a guide, so I asked her to ignore for the first km or so, until the run settled and then we could let the HRM guide her pace. A few weeks ago Crissy asked that I not be demanding and I provide lots of encouragement and advice, which I totally agreed upon and was more than happy to do. I hoped I could get her to ease into the run, relax, be consistent, listen to advice and work to the best of her ability, and she did all of this and did it well!!
Splits:
12.01
12.00
5km - 5.59 (30.02)
6.03
11.55
5.59
10km - 5.57 (59.57)
5.53
5.49
5.55
6.04
5.58
5.50
6.04
6.10
6.07
5.53
6.24 (incl that extra bit)
Total: 2.06.11
Some of the early km markers were not seen, hence some 2k times. Considering this was Crissy's first HM her consistent splits were very good.
The run for me was ok, a nice long slow run, but probably around the 17km mark I noticed my hip was starting to be annoying and I also noticed that my lower calf area was tightening which was probably due to a short stride. Anyway, a good day and I really enjoyed helping and giving some of my experiences to another runner.
The last few metres...
Saturday 22 April 2006
Sat 22 Apr 06, Brisbane Ranges
10km today and 35km for the week so far, 17/22 runs this month
A busy morning, hang out with my 3 youngest boys for a hour at home as Kaelan (nearly 1 month) is not very mobile, then 2 hours at Connor's soccer with Declan in tow. A pleasant morning.
Cam came over about 1pm ish and we made our way out to the Brisbane Ranges, about 30-40 minutes away from Hoppers in the direction of Bacchus Marsh, for a club 'pack run'. This is one of my favorite runs, always see lots of wildlife, today a handful of kangaroos, an echidna & a kookaburra, of course lots of magpies and stuff but they are the norm.
We left the Boar Gully camping grounds as a pack of 12 and a few of the younger ones were being driven a few k's down the road to shorten their distance. Once off the dirt road and onto the trails we started to break up, I ran the entire way with Narelle (our club's best distance athlete) and enjoyed the chat, which was also hanfy as a few times I got the pinching sensation in my left hip and I was able to tell her everytime I felt it and exactly where, I'm having a massage on Tuesday with her, owwwwwww.
Cruising pace and enjoyed the 45 minutes out there. Stayed for a bit afterwards, the majority partake in a bbq, I enjoyed some warm tomato soup, which is one of my favorites, one of the mum's always brings heaps of stuff and normally has a few surprises, the majority got excited by Carrot cake, a had a second cup of soup....hmmm toasty and warm.
Ready for tmw's Geelong Half Marathon, running with Crissy from RW forum, hoping I can provide lots of motivation and encouragement for her to help her run across the finish line. She sounds all ready for the experience and it should be an ok sort of a day.
A busy morning, hang out with my 3 youngest boys for a hour at home as Kaelan (nearly 1 month) is not very mobile, then 2 hours at Connor's soccer with Declan in tow. A pleasant morning.
Cam came over about 1pm ish and we made our way out to the Brisbane Ranges, about 30-40 minutes away from Hoppers in the direction of Bacchus Marsh, for a club 'pack run'. This is one of my favorite runs, always see lots of wildlife, today a handful of kangaroos, an echidna & a kookaburra, of course lots of magpies and stuff but they are the norm.
We left the Boar Gully camping grounds as a pack of 12 and a few of the younger ones were being driven a few k's down the road to shorten their distance. Once off the dirt road and onto the trails we started to break up, I ran the entire way with Narelle (our club's best distance athlete) and enjoyed the chat, which was also hanfy as a few times I got the pinching sensation in my left hip and I was able to tell her everytime I felt it and exactly where, I'm having a massage on Tuesday with her, owwwwwww.
Cruising pace and enjoyed the 45 minutes out there. Stayed for a bit afterwards, the majority partake in a bbq, I enjoyed some warm tomato soup, which is one of my favorites, one of the mum's always brings heaps of stuff and normally has a few surprises, the majority got excited by Carrot cake, a had a second cup of soup....hmmm toasty and warm.
Ready for tmw's Geelong Half Marathon, running with Crissy from RW forum, hoping I can provide lots of motivation and encouragement for her to help her run across the finish line. She sounds all ready for the experience and it should be an ok sort of a day.
Thursday 20 April 2006
Thu 20 Apr 06, a run in Hoppers
13km today and 25km for the week so far, 15/20 runs this month
I finished work a little early today as I had a doctor's appt, after that I was home 3.40ish and this meant I could get a few kms and a shower before pilates. Started the run in light rain but nothing to bad and that was the way it remained for the 55 minutes I was out there, off and on, light rain. The Garmin's last stats (explain later) were 12.8km in 55m 11sec, avg 4:20 per k, but there were a few fast kms thrown in and the first 2kms were in the 4.40 area.
The majority of the run was on the roads in bike lanes but a few kms were off road around the Hogans football ground and a couple of laps around the Mossfiel Reserve. Wasn't in the greatest mood to start my run, but I knew I needed to get a few k's happening and start the process. I started off at a casual pace just letting the mind wonder but controlling my pace and checking it regularly, sitting 4:40-45. After 1.5km I was on a dirt track and I picked the pace immediately to 4:20 for just over 1km, then back to 4:35-40 for awhile. After 4k I started thinking about my arm action that Burkie has got me working on, so I thought ok lets run properly and work a little for the next 1-2km. Straight away concentrating on good arm action and increasing my stride and there was 3:50 pace for 8 minutes before I thought I would cruise for a bit. I did the same thing a few times, sometimes for 1 min and other times 2 or 3 minutes, mixing it up, sometimes dropping back to 4:40 pace.
Overall not a bad run, light rain most of the time, some good work and some cruising. Home, showered, snacked on salada and then made my way to pilates. Tonight I didn't really push myself too much at pilates, slightly disinterested, but did enjoy the lower back & hamstring stretching, especially after my run.
My Garmin...and I'm sure someone will have some advice. I purchased on eBay and I think it has an American adapter, so I have never charged it, where do I go to get a good deal.
Filling my blog when some pics, I know, but... this picture was taken at the War Memorial Cafe, a very special place which has a lot of meaning to me and was a great day!
I finished work a little early today as I had a doctor's appt, after that I was home 3.40ish and this meant I could get a few kms and a shower before pilates. Started the run in light rain but nothing to bad and that was the way it remained for the 55 minutes I was out there, off and on, light rain. The Garmin's last stats (explain later) were 12.8km in 55m 11sec, avg 4:20 per k, but there were a few fast kms thrown in and the first 2kms were in the 4.40 area.
The majority of the run was on the roads in bike lanes but a few kms were off road around the Hogans football ground and a couple of laps around the Mossfiel Reserve. Wasn't in the greatest mood to start my run, but I knew I needed to get a few k's happening and start the process. I started off at a casual pace just letting the mind wonder but controlling my pace and checking it regularly, sitting 4:40-45. After 1.5km I was on a dirt track and I picked the pace immediately to 4:20 for just over 1km, then back to 4:35-40 for awhile. After 4k I started thinking about my arm action that Burkie has got me working on, so I thought ok lets run properly and work a little for the next 1-2km. Straight away concentrating on good arm action and increasing my stride and there was 3:50 pace for 8 minutes before I thought I would cruise for a bit. I did the same thing a few times, sometimes for 1 min and other times 2 or 3 minutes, mixing it up, sometimes dropping back to 4:40 pace.
Overall not a bad run, light rain most of the time, some good work and some cruising. Home, showered, snacked on salada and then made my way to pilates. Tonight I didn't really push myself too much at pilates, slightly disinterested, but did enjoy the lower back & hamstring stretching, especially after my run.
My Garmin...and I'm sure someone will have some advice. I purchased on eBay and I think it has an American adapter, so I have never charged it, where do I go to get a good deal.
Filling my blog when some pics, I know, but... this picture was taken at the War Memorial Cafe, a very special place which has a lot of meaning to me and was a great day!
Wednesday 19 April 2006
Wed 19 Apr 06, the Tan & Run to the G training group
12km today and for the week so far. 14/19 runs this month & 83/109 runs for the year
Well today was my first run since the cool down after my 1500m (and that was fairly short). I finished work at 5pm and got changed, as this was way too early to make my way down to Fed Square for the training group I decided to do an easy lap of the Tan. Starting at Govt Dve and running in reverse I sat on 4.30ish pace, once down Anderson I made my way across the bridge, via Goschs Paddock, then over one of the MCG foot bridges and then over to Fed Square. Arrived and let the S2F staff know I was here and continued on for another 12 minutes to keep warm.
Stopped and chatted with my group (x8), 5k slow. Once given the go ahead I got my group on the road first, down to Wellington Pde, around Fitzroy Gardens, over to the parklands of the MCG, on a few paths, over the new foot bridge, back to Fed Square. Kept the group together for the first 3.5k, but 3 were having troubles sticking at the 6 min pace so I just moved back and forward between the 2 groups. Afterwards chatted, had some water and stretched a little and then ran back to my car on the Tan.
Thoughts for the coming months, a few AV races, act as a one on one pacer at the Geelong HM, race that stupid train and hopefully beat it, start to increase the kms and try to concentrate on losing a kg or 2. Hmmm will wait and see how it all goes. I know the return of the longer runs will help and a few more k's on Wednesday will help. Stretching will help too.
This is me receiving my medal at the Aust Masters T&F Champs for the men's 35-39 1500m, whilst I know that many could have kept me out of the medals if there were in attendance, I am not concerned by that, as I was there for the experience, friendships and for my own satisifaction.
Well today was my first run since the cool down after my 1500m (and that was fairly short). I finished work at 5pm and got changed, as this was way too early to make my way down to Fed Square for the training group I decided to do an easy lap of the Tan. Starting at Govt Dve and running in reverse I sat on 4.30ish pace, once down Anderson I made my way across the bridge, via Goschs Paddock, then over one of the MCG foot bridges and then over to Fed Square. Arrived and let the S2F staff know I was here and continued on for another 12 minutes to keep warm.
Stopped and chatted with my group (x8), 5k slow. Once given the go ahead I got my group on the road first, down to Wellington Pde, around Fitzroy Gardens, over to the parklands of the MCG, on a few paths, over the new foot bridge, back to Fed Square. Kept the group together for the first 3.5k, but 3 were having troubles sticking at the 6 min pace so I just moved back and forward between the 2 groups. Afterwards chatted, had some water and stretched a little and then ran back to my car on the Tan.
Thoughts for the coming months, a few AV races, act as a one on one pacer at the Geelong HM, race that stupid train and hopefully beat it, start to increase the kms and try to concentrate on losing a kg or 2. Hmmm will wait and see how it all goes. I know the return of the longer runs will help and a few more k's on Wednesday will help. Stretching will help too.
This is me receiving my medal at the Aust Masters T&F Champs for the men's 35-39 1500m, whilst I know that many could have kept me out of the medals if there were in attendance, I am not concerned by that, as I was there for the experience, friendships and for my own satisifaction.
Tuesday 18 April 2006
Easter Sat, AMA 35-39 1500m race
7km today and 52km for the week so far. 13/15 runs this month & 82/105 runs for the year
Good Friday night was quiet, but very satisfied with my 800m, but just dinner and a few wines with dinner. Partying will be on Saturday night after both races are done! Then back to my room and watched a little bit of TV, had a beer and layed around my room. Fairly ealy to bed with my 1500m race scheduled for 12:30pm. I woke 8ish, which was a nice sleep, showered & went downstairs for breaky. Today's weather wasn't as good today, must be something to do with 1500m races. Arrived at the track around 10ish, quite cool and breezy.
Today's expected top temp was to be 16, but the morning was cool and windy today, obviously the weather man doesn't like 1500m races. Quite cool when I arrived, a lot of people were wearing jackets, even some wearing gloves etc. Just before 11am I took off for a very slow 20 minute jog, up into the bush and past some buidings which I think were educational style. On return to the track I went straight onto the track and did some easy strides, concentrating on my arm action and shoulder positioning, then stretched for awhile.
This photo was taken at the end of the back straight after running a few more strides trying to keep warm as the race had been delayed by more than 30+ minutes, so I needed to keep warm, so my jacket was on and off quite a bit.
The race was a combination of ages, 30-44, 3 races in one, quite small fields compared to the 800m races, which were were all seperate for each age group. I was allocated position 10, which was fine, I don't have any favorite for 1500m starts.
The race started quite quickly and I happily moved over to lane one asap, but in last position. A metre or so behind an ACT runner, coming down the front straight I thought maybe I should have been closer but decided no, stay relaxed and tried to remain to my planned race, for now. Nearing the 350m area I moved up and started to come alongside 2nd last and within the next 100m I moved onto the shoulder of my direct competition and sat there until the 1km mark where I decided I need to move now as he beat me in the 800 with a spurt.
But it proved not to be a winning formula, but I am happy I tried, with just less than 200m to go I was passed by the Qlder and I had nothing in me to stop him and I just pushed hard and finished as well as I could, 4:51.77, he ran 4:47ish, a PB for him.
I have a couple of other photos I would like to post but just don't appear to want to work, so maybe later. Overall I had a great weekend, some good races and some good times and a great way to finish off a long track season. I had some great relaxing days in Canberra with friends and have return home feeling a lot better and happier. I thank everyone for their messages via text and via my blog its great knowing others care too.
A few days of no running, it will be Wednesday before my first run, no speed sessions for a few weeks and refocus for the winter season and try and run some good times.
Good Friday night was quiet, but very satisfied with my 800m, but just dinner and a few wines with dinner. Partying will be on Saturday night after both races are done! Then back to my room and watched a little bit of TV, had a beer and layed around my room. Fairly ealy to bed with my 1500m race scheduled for 12:30pm. I woke 8ish, which was a nice sleep, showered & went downstairs for breaky. Today's weather wasn't as good today, must be something to do with 1500m races. Arrived at the track around 10ish, quite cool and breezy.
Today's expected top temp was to be 16, but the morning was cool and windy today, obviously the weather man doesn't like 1500m races. Quite cool when I arrived, a lot of people were wearing jackets, even some wearing gloves etc. Just before 11am I took off for a very slow 20 minute jog, up into the bush and past some buidings which I think were educational style. On return to the track I went straight onto the track and did some easy strides, concentrating on my arm action and shoulder positioning, then stretched for awhile.
This photo was taken at the end of the back straight after running a few more strides trying to keep warm as the race had been delayed by more than 30+ minutes, so I needed to keep warm, so my jacket was on and off quite a bit.
The race was a combination of ages, 30-44, 3 races in one, quite small fields compared to the 800m races, which were were all seperate for each age group. I was allocated position 10, which was fine, I don't have any favorite for 1500m starts.
The race started quite quickly and I happily moved over to lane one asap, but in last position. A metre or so behind an ACT runner, coming down the front straight I thought maybe I should have been closer but decided no, stay relaxed and tried to remain to my planned race, for now. Nearing the 350m area I moved up and started to come alongside 2nd last and within the next 100m I moved onto the shoulder of my direct competition and sat there until the 1km mark where I decided I need to move now as he beat me in the 800 with a spurt.
But it proved not to be a winning formula, but I am happy I tried, with just less than 200m to go I was passed by the Qlder and I had nothing in me to stop him and I just pushed hard and finished as well as I could, 4:51.77, he ran 4:47ish, a PB for him.
I have a couple of other photos I would like to post but just don't appear to want to work, so maybe later. Overall I had a great weekend, some good races and some good times and a great way to finish off a long track season. I had some great relaxing days in Canberra with friends and have return home feeling a lot better and happier. I thank everyone for their messages via text and via my blog its great knowing others care too.
A few days of no running, it will be Wednesday before my first run, no speed sessions for a few weeks and refocus for the winter season and try and run some good times.
Good Friday, AMA 35-39 800m
5km today and 45km for the week so far. 12/14 runs this month & 81/104 runs for the year
Thursday: A long drive to Canberra with some 'slight' detours (a long & embarrassing story), arrived safely and found my accommodation quite easily, the Rydges on the Lake, a nice room on the 8th floor with full breaky each day within the package. Thursday night I had pasta for dinner and a couple of beers in Civic, a pleasant dinner and very nice relaxing evening.
Friday: A great morning, loads of sun and very little wind, but with my race not scheduled until 5pm I didn't get too excited. I went to the track nice and early to familarise myself, check in and register and confirm my call room timings etc.
I caught up with a fellow club mate, Tony, see picture. Tony is the Vice President of the Vic Masters and competes in the 65-69 age group, he is also on the Committee for Western A's. As well as Tony, one of the girls from Western A's, Clare, was in Canberra too, her Grandparents were representing Qld in the Men's 80-85 and women 70-75. Also there were a handful of guys from neighbouring AV clubs from the Aberfeldie venue, so there was always someone to sit down with and have a chat with.
Just after 1pm I decided to go back to my hotel and have a light lunch and flex out and watch the box for awhile. Returning back to the track about 3.30ish, the weather was 21, sunny and no wind, very happy!
I knew the 'meet' was falling behind but I stuck to my schedule of warming up 1 hour prior to my schedule start. I ran for 12 minutes around some of the roads within the AIS region, back to the track for a few easy strides and then stretched. It was starting to cool down now, but still nice but I kept my pants and jacket on to stay nice and warm. By now it was very obvious the race was going to start later than 5:20pm, but that was fine. With the ladies first (meet Southy from CR, well done Kathy on your gold medals in the 800, 1500, 5k & CC) and then the older men, this meant I could watch 2 races I was very interested in, the O50s, Terry Hicks from Bendigo YMCA was hoping to run again under 2:05, whilst also backing up in the 1500, 200 & 400, and also wanting to watch Rob McCubbin from Keilor St Bernards (KSB), Rob is 43 and very capable, he holds the Aust age records for the 400 (49.33) and the 800 (1:51.56), but he was here to win the 800 and to try and break sub 50 for the 400 (WOW).
Both Terry (2:05.??) and Rob (1:59.??) won their age groups, funny watching Rob obviously cruise and still break 2 minutes.... But back to me, about 30 minutes prior to my race I knew I was becoming nervous, mainly as the evening was perfect weather (with clouds now closing in) and I knew I could get close to a 2:16 and I didn't want to totally stuff it. In my race, we had the 30-34 & 35-39 groups and I knew most were hoping to run sub 2:08, with a handful around the 2:12 area.
I was allocated lane 1, which is my favorite, off we went, shit they were moving, but at the 70-80 area I knew I had to worry about me and I got into my stride pattern. The first 400 in 67ish and I felt good, along the back straight I knew I was catching the guy in 3rd of my group, with 200 to go I was probably 5-6m behind but I thought I was catching, but once into the straight I think he had a quick glance and gave a spurt which I couldn't match and he easily remained in front, running 2:15.9 and I ran 2:17.50, which either my 2nd or 3rd fastest time ever and I was exhausted, so I was very happy with 4th and my efforts. Within minutes of the race finishing, it started to rain....
I did my cool down in the rain and did my stretches back at the hotel. Very proud of myself and I can believe I can get faster next year with another good endurance base throughout winter and then next season I think this is the distance I am going to try and improve the most with a real concentration on!
Thursday: A long drive to Canberra with some 'slight' detours (a long & embarrassing story), arrived safely and found my accommodation quite easily, the Rydges on the Lake, a nice room on the 8th floor with full breaky each day within the package. Thursday night I had pasta for dinner and a couple of beers in Civic, a pleasant dinner and very nice relaxing evening.
Friday: A great morning, loads of sun and very little wind, but with my race not scheduled until 5pm I didn't get too excited. I went to the track nice and early to familarise myself, check in and register and confirm my call room timings etc.
I caught up with a fellow club mate, Tony, see picture. Tony is the Vice President of the Vic Masters and competes in the 65-69 age group, he is also on the Committee for Western A's. As well as Tony, one of the girls from Western A's, Clare, was in Canberra too, her Grandparents were representing Qld in the Men's 80-85 and women 70-75. Also there were a handful of guys from neighbouring AV clubs from the Aberfeldie venue, so there was always someone to sit down with and have a chat with.
Just after 1pm I decided to go back to my hotel and have a light lunch and flex out and watch the box for awhile. Returning back to the track about 3.30ish, the weather was 21, sunny and no wind, very happy!
I knew the 'meet' was falling behind but I stuck to my schedule of warming up 1 hour prior to my schedule start. I ran for 12 minutes around some of the roads within the AIS region, back to the track for a few easy strides and then stretched. It was starting to cool down now, but still nice but I kept my pants and jacket on to stay nice and warm. By now it was very obvious the race was going to start later than 5:20pm, but that was fine. With the ladies first (meet Southy from CR, well done Kathy on your gold medals in the 800, 1500, 5k & CC) and then the older men, this meant I could watch 2 races I was very interested in, the O50s, Terry Hicks from Bendigo YMCA was hoping to run again under 2:05, whilst also backing up in the 1500, 200 & 400, and also wanting to watch Rob McCubbin from Keilor St Bernards (KSB), Rob is 43 and very capable, he holds the Aust age records for the 400 (49.33) and the 800 (1:51.56), but he was here to win the 800 and to try and break sub 50 for the 400 (WOW).
Both Terry (2:05.??) and Rob (1:59.??) won their age groups, funny watching Rob obviously cruise and still break 2 minutes.... But back to me, about 30 minutes prior to my race I knew I was becoming nervous, mainly as the evening was perfect weather (with clouds now closing in) and I knew I could get close to a 2:16 and I didn't want to totally stuff it. In my race, we had the 30-34 & 35-39 groups and I knew most were hoping to run sub 2:08, with a handful around the 2:12 area.
I was allocated lane 1, which is my favorite, off we went, shit they were moving, but at the 70-80 area I knew I had to worry about me and I got into my stride pattern. The first 400 in 67ish and I felt good, along the back straight I knew I was catching the guy in 3rd of my group, with 200 to go I was probably 5-6m behind but I thought I was catching, but once into the straight I think he had a quick glance and gave a spurt which I couldn't match and he easily remained in front, running 2:15.9 and I ran 2:17.50, which either my 2nd or 3rd fastest time ever and I was exhausted, so I was very happy with 4th and my efforts. Within minutes of the race finishing, it started to rain....
I did my cool down in the rain and did my stretches back at the hotel. Very proud of myself and I can believe I can get faster next year with another good endurance base throughout winter and then next season I think this is the distance I am going to try and improve the most with a real concentration on!
Wednesday 12 April 2006
Wed 12 Apr 06, Run to the G training group from Fed Square
7km today and 40km for the week so far. 11/12 runs this month & 80/102 runs for the year
Coaches instructions were for an easy 5km or so, approx 5.30 to 6 min pace so the inaugural 2006 Run to the G training run, sponsored by Asics and organised by the S2F organisation fitted in perfectly. Meeting at the Attrium, I introduced myself to the manager of the runs, Amanda and then introduced myself to Terry O'Holloran, who I had only ever spoke to on the phone prior.
I was allocated the medium pace 5k group which appeared to be the largest and the 5k fast had one only, so with a slight change we ended up splitting my group and had 2 medium pace groups, I had 8 participants which were all female, with one girl claiming she hadn't run since leaving school, which she claimed was 15 years ago....she didn't look that sort of age. Anyway, started with 8 and finished with 8 within 10 metres of each other :-) Started at 5.45 pace and moved up to 5.20 pace for the final km, a nice easy run.
Finished off with some stretching and then jogged at 5 min pace back to the Tan to get my car.
Spent approx 1 hour with Connor & Declan afterwards, gave them their Easter present, which was an egg and a small jigsaw. Sat down with them helping and having some dinner, put them to bed and then came home to hang washing and to get my bags packed for my trip to Canberra.
Coaches instructions were for an easy 5km or so, approx 5.30 to 6 min pace so the inaugural 2006 Run to the G training run, sponsored by Asics and organised by the S2F organisation fitted in perfectly. Meeting at the Attrium, I introduced myself to the manager of the runs, Amanda and then introduced myself to Terry O'Holloran, who I had only ever spoke to on the phone prior.
I was allocated the medium pace 5k group which appeared to be the largest and the 5k fast had one only, so with a slight change we ended up splitting my group and had 2 medium pace groups, I had 8 participants which were all female, with one girl claiming she hadn't run since leaving school, which she claimed was 15 years ago....she didn't look that sort of age. Anyway, started with 8 and finished with 8 within 10 metres of each other :-) Started at 5.45 pace and moved up to 5.20 pace for the final km, a nice easy run.
Finished off with some stretching and then jogged at 5 min pace back to the Tan to get my car.
Spent approx 1 hour with Connor & Declan afterwards, gave them their Easter present, which was an egg and a small jigsaw. Sat down with them helping and having some dinner, put them to bed and then came home to hang washing and to get my bags packed for my trip to Canberra.
Tuesday 11 April 2006
Tue 11 Apr 06, a quick track session
6km today and 33km for the week so far. 10/11 runs this month & 79/101 runs for the year
This evenings track session was a planned short, sharp and to the point, the last track session before my trip to Canberra for the Nat Masters T&F Champs. I arrived about 4:45pm, said hello to the one or 2 who were already there and straight into my warm up, tonight I ran around the exterior of the track on the grass/dirt and allowed that to get bigger each of 4 laps, incorporating the rugby pitch as well. The final lap I returned to lane 8 and did some heel to butt, high knees, sideways & criss cross, with a few surges to break it all up.
Stretched and chatted and then did 3 strides with my DS Trainers, a few more stretches and then 3 more strides with my red DS Racers, when Burkie asked me to concentrate on my arm action, wanting more movement... Tonight's session under Burkie's guidance was a 600 & 500 @ 1500 pace and then a 400 & 300 @ 800m pace with a 2 min walking standing/walking recovery. So the lap pace were to be 76ish for the first 2 and the for the final 2 aim for 67 per lap. The wind was quite strong, but there would be no adjusting for that, "just stick to the plan, short and sweet and get it over and done with and with a smile", they were Burkie's parting words...
The first bend was slightly into a head wind, but its easy at the start, I tried on all of my reps to simulate the start of a race, standing back a few metres and moving onto the line in race position and ensuring my first steps were like a race but then get into rhythm asap, all of the reps coming into the main straight were hard due to the wind and I really concentrated on my arm action in the back straight were the work was easier. Burkie mentioned afterwards that he thought my complete action looked improved with the better arm movement.
Splits (recovery):
1:56.03 (1:59)
1:34.95 (1:59)
1:10.09 (2:01)
0:54.87 (walked 400m, changed shoes, jogged 3 slow laps)
Looking at the splits it didn't fully go to plan, maybe because of the wind and a little bit of miscalculations early on, the 600m I was approx 2 sec slow, the 500m I was right on, the 400m @ 800m pace was over 3 sec to slow and the 300m again I was 3-4 slow. I did find the 4 & 3 quite hard, with the wind and also feeling worked. But I felt great after my cool down and I am confident of hitting the 2:16 area if the conditions are right on Friday.
Healthy dinner, a couple of euro beers, play on the net and then in bed before 10:30pm, which is good for me. Wednesday, I am acting as a Run Leader for the Run to the G with S2F, Asics are providing some apparel support, I am looking after the medium paced 5km group. Thursday drive to Canberra and go for a walk after settling in the hotel and then race on Friday at 5pm, looking forward to it. The 1500m is on Sat 12:30pm, I am also entered in the 5000m on Sunday, but this is not a priority and I more than likely will not do, I think my comp in the 5k is Sparkie.....I'll have to read his blog.
This evenings track session was a planned short, sharp and to the point, the last track session before my trip to Canberra for the Nat Masters T&F Champs. I arrived about 4:45pm, said hello to the one or 2 who were already there and straight into my warm up, tonight I ran around the exterior of the track on the grass/dirt and allowed that to get bigger each of 4 laps, incorporating the rugby pitch as well. The final lap I returned to lane 8 and did some heel to butt, high knees, sideways & criss cross, with a few surges to break it all up.
Stretched and chatted and then did 3 strides with my DS Trainers, a few more stretches and then 3 more strides with my red DS Racers, when Burkie asked me to concentrate on my arm action, wanting more movement... Tonight's session under Burkie's guidance was a 600 & 500 @ 1500 pace and then a 400 & 300 @ 800m pace with a 2 min walking standing/walking recovery. So the lap pace were to be 76ish for the first 2 and the for the final 2 aim for 67 per lap. The wind was quite strong, but there would be no adjusting for that, "just stick to the plan, short and sweet and get it over and done with and with a smile", they were Burkie's parting words...
The first bend was slightly into a head wind, but its easy at the start, I tried on all of my reps to simulate the start of a race, standing back a few metres and moving onto the line in race position and ensuring my first steps were like a race but then get into rhythm asap, all of the reps coming into the main straight were hard due to the wind and I really concentrated on my arm action in the back straight were the work was easier. Burkie mentioned afterwards that he thought my complete action looked improved with the better arm movement.
Splits (recovery):
1:56.03 (1:59)
1:34.95 (1:59)
1:10.09 (2:01)
0:54.87 (walked 400m, changed shoes, jogged 3 slow laps)
Looking at the splits it didn't fully go to plan, maybe because of the wind and a little bit of miscalculations early on, the 600m I was approx 2 sec slow, the 500m I was right on, the 400m @ 800m pace was over 3 sec to slow and the 300m again I was 3-4 slow. I did find the 4 & 3 quite hard, with the wind and also feeling worked. But I felt great after my cool down and I am confident of hitting the 2:16 area if the conditions are right on Friday.
Healthy dinner, a couple of euro beers, play on the net and then in bed before 10:30pm, which is good for me. Wednesday, I am acting as a Run Leader for the Run to the G with S2F, Asics are providing some apparel support, I am looking after the medium paced 5km group. Thursday drive to Canberra and go for a walk after settling in the hotel and then race on Friday at 5pm, looking forward to it. The 1500m is on Sat 12:30pm, I am also entered in the 5000m on Sunday, but this is not a priority and I more than likely will not do, I think my comp in the 5k is Sparkie.....I'll have to read his blog.
Monday 10 April 2006
Mon 10 Apr 06, an easy 8k in Hoppers
8km today and 27km for the week so far. 9/10 runs this month & 78/100 runs for the year
100 days down and I have missed 22 days of running, a bit slack I think, but then a lot more committed than many sloths of the world... Burkie's instructions for today were run slow and run the legs clean, get rid of any bad stuff but do it slowly. Hmmm running by myself slowly is never done well.
Got home about 6pm from work and a little grocery shopping. Changed and put on my Garmin to try and ensure I ran around 5.30 per km pace, first 10-15 minutes was fine, sat between 5.25 and 5.40 pace, didn't check for awhile. Looked 21 minutes and sitting on 4.45 pace, oh shit... slowed it down, rechecked 5 min later I was going 4:50ish pace again.... it feels easy so I just do it, no-one with me for me to chat with!!!
Did just over 7.6km, stretched for 15 minutes and then showered and had dinner.
100 days down and I have missed 22 days of running, a bit slack I think, but then a lot more committed than many sloths of the world... Burkie's instructions for today were run slow and run the legs clean, get rid of any bad stuff but do it slowly. Hmmm running by myself slowly is never done well.
Got home about 6pm from work and a little grocery shopping. Changed and put on my Garmin to try and ensure I ran around 5.30 per km pace, first 10-15 minutes was fine, sat between 5.25 and 5.40 pace, didn't check for awhile. Looked 21 minutes and sitting on 4.45 pace, oh shit... slowed it down, rechecked 5 min later I was going 4:50ish pace again.... it feels easy so I just do it, no-one with me for me to chat with!!!
Did just over 7.6km, stretched for 15 minutes and then showered and had dinner.
Sunday 9 April 2006
Sun 09 Apr 06, Run for the Kids
19km today and for the week so far. 8/9 runs this month & 77/99 runs for the year
Up at 6:15, bowl of porridge with honey and a glass of weak Musashi. Left home about 6:50 to pick up Cam and to make our way into the Dockland area for the first of the AV Winter races and another 20000 supporters of a very good cause. Arrive with loads of time, found Shed 14 which was available for the AV runners and found the Western A' guys and girls. Got my race pack and got my singlet ready and went of for an easy 2k warm up. Some ground stretching and then another small jog to feel very loose. Dropped my bags in the supplied trucks and did the toilet thing.
Ready to go, with a little bit of mucking around at the start as they let the 'blue pack' up too early which made it near impossible for all of the AV runners to fit into the designated area. I had very little expectations of this race as I hadn't been preparing for it, and my long run endurance is quite low. Not a bad day for it, cool with only a light breeze.
A good start, and got into my rythmn quite early, the first 2km were a little fast, but expected so I didn't get pushed over. I slowed down at the 2k which was nearing the Bolte bridge, so the hill also slowed me a bit. Chatting with a few here and there, trying to work out why TB was next to me??? Along the Westgate I concentrated on consistent 4:10 pace. Nearing the Domain tunnel I found myself without close company so I increased my pace to jump back into a nice sized pack. I hit the 10k mark on 41:00 and felt good, so that bloody sub 40 could be closer than I thought, it was here I started to try and work out if it was time to try and increase my pace, but the rise up Swanston St was a little longer than I thought. Finished off fairly strong. Enjoyed the event and thankfully found the remainder of my club mates, eventually and also caught up with heaps of the R4K training participants, who all seemed to be very happy. My run didn't count for AV points today as we didn't fill a second men's team, but I was happy with a time of 1h 0min 16s. Overall happy with limited endurance work.
Splits:
4:00
3:54
4:25
4:15
3:48 (I think maybe short)
4:12
4:09
3:52 (deliberate increase of pace)
4:11
4:10 (10km in 41:00.81)
4:10
4:11
4:12
4:07
2:34 (final 700m)
The link will take you to a picture taken by CR Morley from the top of the Bolte Bridge, I tried to insert the picture but currently not playing the game
Up at 6:15, bowl of porridge with honey and a glass of weak Musashi. Left home about 6:50 to pick up Cam and to make our way into the Dockland area for the first of the AV Winter races and another 20000 supporters of a very good cause. Arrive with loads of time, found Shed 14 which was available for the AV runners and found the Western A' guys and girls. Got my race pack and got my singlet ready and went of for an easy 2k warm up. Some ground stretching and then another small jog to feel very loose. Dropped my bags in the supplied trucks and did the toilet thing.
Ready to go, with a little bit of mucking around at the start as they let the 'blue pack' up too early which made it near impossible for all of the AV runners to fit into the designated area. I had very little expectations of this race as I hadn't been preparing for it, and my long run endurance is quite low. Not a bad day for it, cool with only a light breeze.
A good start, and got into my rythmn quite early, the first 2km were a little fast, but expected so I didn't get pushed over. I slowed down at the 2k which was nearing the Bolte bridge, so the hill also slowed me a bit. Chatting with a few here and there, trying to work out why TB was next to me??? Along the Westgate I concentrated on consistent 4:10 pace. Nearing the Domain tunnel I found myself without close company so I increased my pace to jump back into a nice sized pack. I hit the 10k mark on 41:00 and felt good, so that bloody sub 40 could be closer than I thought, it was here I started to try and work out if it was time to try and increase my pace, but the rise up Swanston St was a little longer than I thought. Finished off fairly strong. Enjoyed the event and thankfully found the remainder of my club mates, eventually and also caught up with heaps of the R4K training participants, who all seemed to be very happy. My run didn't count for AV points today as we didn't fill a second men's team, but I was happy with a time of 1h 0min 16s. Overall happy with limited endurance work.
Splits:
4:00
3:54
4:25
4:15
3:48 (I think maybe short)
4:12
4:09
3:52 (deliberate increase of pace)
4:11
4:10 (10km in 41:00.81)
4:10
4:11
4:12
4:07
2:34 (final 700m)
The link will take you to a picture taken by CR Morley from the top of the Bolte Bridge, I tried to insert the picture but currently not playing the game
Saturday 8 April 2006
Fri 07 Apr 06, a run in Hastings
11km today and 58km for the week so far. 7/7 runs this month & 76/97 runs for the year
About 2 months ago I agreed to help Crissy out with pacing duties at the Geelong Half Marathon in mid April, since agreeing we have tried to organise a suitable time for us both to go for a long run so I could get an idea of her pace etc. Well the long run never happened but we organised a 8k run for today.
I decided a straight 8k run at HM pace wouldn't give me a real indication of how Crissy would handle being slightly tired and still sticking to the HM pace. So the plan was a 1-1.5k warm up, stretch, a few strides and then a 1k time trial, 3 min break and then do the 4 laps of the Hastings Foreshore Reserve (8.77km). Of course I needed to be conscience of introducing a unknown element into her program only a few weeks out, so 1 rep would be all.
Overall I think Crissy was pleasantly surprised with the km rep and the 4 laps we continued to make each lap slightly faster than the previous and the last 25 seconds faster than the 3rd. A good session for me as Burkie wanted me to have a 8-10k run somewhere around the 5.30-6 min pace, so it worked well for me too. Good luck to Crissy in her Hastings 6.2km race on Sunday!
Saturday is a no running day for me, will be recovering from a big night and then spending some time with Connor & Declan at soccer and then Ice Age 2 (very funny). Early start tmw having to be at Docklands around 7.30ish, needing to park and get through the crowds, should be a good day.
About 2 months ago I agreed to help Crissy out with pacing duties at the Geelong Half Marathon in mid April, since agreeing we have tried to organise a suitable time for us both to go for a long run so I could get an idea of her pace etc. Well the long run never happened but we organised a 8k run for today.
I decided a straight 8k run at HM pace wouldn't give me a real indication of how Crissy would handle being slightly tired and still sticking to the HM pace. So the plan was a 1-1.5k warm up, stretch, a few strides and then a 1k time trial, 3 min break and then do the 4 laps of the Hastings Foreshore Reserve (8.77km). Of course I needed to be conscience of introducing a unknown element into her program only a few weeks out, so 1 rep would be all.
Overall I think Crissy was pleasantly surprised with the km rep and the 4 laps we continued to make each lap slightly faster than the previous and the last 25 seconds faster than the 3rd. A good session for me as Burkie wanted me to have a 8-10k run somewhere around the 5.30-6 min pace, so it worked well for me too. Good luck to Crissy in her Hastings 6.2km race on Sunday!
Saturday is a no running day for me, will be recovering from a big night and then spending some time with Connor & Declan at soccer and then Ice Age 2 (very funny). Early start tmw having to be at Docklands around 7.30ish, needing to park and get through the crowds, should be a good day.
Thursday 6 April 2006
Thu 06 Apr 06, track session
7km today and 47km for the week so far. 6/6 runs this month & 75/96 runs for the year
Hmmmm an extremely horrible day, very windy, rain and cold, if I was in the middle of my training block I think I would have skipped this session. I arrived at the track at 4.30pm, according to my car's outdoor temp guage it was 13 degrees and OMG it is very windy!!! Changed out of my work clobber and straight into my warm up in lane 8 in a clockwise direction, I just finished with 4th lap when Dave T arrived and we did 2 laps together berfore I stopped and started some basic stretches whilst he continued on.
This was the first time I had seen Burkey since the VMA Champs so he congratulated me and we discussed the race whilst I was stretching, a brief chat about the R4K race and then we spoke re my training for next week before the 800m on Good Friday (5pm) and the 1500m on Sat (12pm). I told Burkie I thought 8x200 @ 33ish would be a good idea with a 60 sec recovery, he agreed, with the wind tonight 200s were the go with the wind behind!
Still wearing jacket and trackies I put on my spikes (wear occassionally for training) and did 3x70m strides. Pants and jackets off and jogged over to the 200m line with Dave who intended to run the same session maybe a sec or 2 behind.
Splits (all floats were approx 60 sec):
33.7
33.8
34.1
33.8
33.2
33.3
32.8
31.1
A few weeks ago Burkie mentioned that he thought I reduce my stride length and my arm action when running shorter and faster reps, after my 4th rep he came over to the start of the 200m and asked me to concentrate on pushing my arms thru front & rear. With a little concentration, he reckons it was very apparent there was an improvement in stride pattern and I looked faster and stronger, something else to concentrate on... :-)
Pilates tonight, which I had a few problems with, I cramped on numerous times and when i didn't cramp I was actually on the verge of cramping nearly the entire time. Narelle asked me about my fluid intake, which I thought was fine, not really sure.... anyway when I got home I had a 1.5 litre of Musashi Recovery Drink which I hoped helped. I had no problems afterwards or throughtout the evening.
Planned 8-10k today and rest on Saturday
Hmmmm an extremely horrible day, very windy, rain and cold, if I was in the middle of my training block I think I would have skipped this session. I arrived at the track at 4.30pm, according to my car's outdoor temp guage it was 13 degrees and OMG it is very windy!!! Changed out of my work clobber and straight into my warm up in lane 8 in a clockwise direction, I just finished with 4th lap when Dave T arrived and we did 2 laps together berfore I stopped and started some basic stretches whilst he continued on.
This was the first time I had seen Burkey since the VMA Champs so he congratulated me and we discussed the race whilst I was stretching, a brief chat about the R4K race and then we spoke re my training for next week before the 800m on Good Friday (5pm) and the 1500m on Sat (12pm). I told Burkie I thought 8x200 @ 33ish would be a good idea with a 60 sec recovery, he agreed, with the wind tonight 200s were the go with the wind behind!
Still wearing jacket and trackies I put on my spikes (wear occassionally for training) and did 3x70m strides. Pants and jackets off and jogged over to the 200m line with Dave who intended to run the same session maybe a sec or 2 behind.
Splits (all floats were approx 60 sec):
33.7
33.8
34.1
33.8
33.2
33.3
32.8
31.1
A few weeks ago Burkie mentioned that he thought I reduce my stride length and my arm action when running shorter and faster reps, after my 4th rep he came over to the start of the 200m and asked me to concentrate on pushing my arms thru front & rear. With a little concentration, he reckons it was very apparent there was an improvement in stride pattern and I looked faster and stronger, something else to concentrate on... :-)
Pilates tonight, which I had a few problems with, I cramped on numerous times and when i didn't cramp I was actually on the verge of cramping nearly the entire time. Narelle asked me about my fluid intake, which I thought was fine, not really sure.... anyway when I got home I had a 1.5 litre of Musashi Recovery Drink which I hoped helped. I had no problems afterwards or throughtout the evening.
Planned 8-10k today and rest on Saturday
Wednesday 5 April 2006
Wed 05 Apr 06, R4K training @ the Saint Hotel
11km today and 40km for the week so far. 5/5 runs this month & 74/95 runs for the year
After a late night of thinking and reflecting and posting too late on forums and reading blogs I struggled at work, which was a day of training, attempting to concentrate on the laws governing procurement within Government organisations and some basic contract law (yawnnnnnnnnnnnnnn). Luckily for me I was able to prop myself up and concentrate for a few hours of lectures and then relied on a couple of cans of red bull to pep me up so i could concentrate on the tests. Finished early and was home by 1.45pm and was able to catch a hour or so sleep.
Left home to go to St Kilda, leaving 1 hour before, was more than ample time, but not today!!!! A normal 25-30 minute trip turned into 80 minutes!!! Shit, arrived late to be told my medium pace group had taken off a few minutes ago attempting to follow the faster group, so out the door and down Fitzroy St at quite a quick pace, passing the slow & med 5k groups. The run out to Station Pier was quite hard as I was at race pace and into a very strong wind, but I wanted to catch my group, I got to the 4k area when I found the fast group making their way back, Dan (Run Leader of fast group) gave me an idea of how many I was looking for and off I went. I found the majority of my group and got them to re-group for a few k's and I really enjoyed the trip home with the wind on my back, quite cool but.
Chatted for awhile at the Saint and then jogged back to my car which was a km or so away, all up easily 11k today, but may have been further.
Today was a day to reflect nine years ago.
After a late night of thinking and reflecting and posting too late on forums and reading blogs I struggled at work, which was a day of training, attempting to concentrate on the laws governing procurement within Government organisations and some basic contract law (yawnnnnnnnnnnnnnn). Luckily for me I was able to prop myself up and concentrate for a few hours of lectures and then relied on a couple of cans of red bull to pep me up so i could concentrate on the tests. Finished early and was home by 1.45pm and was able to catch a hour or so sleep.
Left home to go to St Kilda, leaving 1 hour before, was more than ample time, but not today!!!! A normal 25-30 minute trip turned into 80 minutes!!! Shit, arrived late to be told my medium pace group had taken off a few minutes ago attempting to follow the faster group, so out the door and down Fitzroy St at quite a quick pace, passing the slow & med 5k groups. The run out to Station Pier was quite hard as I was at race pace and into a very strong wind, but I wanted to catch my group, I got to the 4k area when I found the fast group making their way back, Dan (Run Leader of fast group) gave me an idea of how many I was looking for and off I went. I found the majority of my group and got them to re-group for a few k's and I really enjoyed the trip home with the wind on my back, quite cool but.
Chatted for awhile at the Saint and then jogged back to my car which was a km or so away, all up easily 11k today, but may have been further.
Today was a day to reflect nine years ago.
Tue 04 Apr 06, a short track session 4x400, 2x300 & 1x200
6km today and 29km for the week so far. 4/4 runs this month & 73/94 runs for the year
A later start than normal at the track tonight as I was on a course for work in the CBD today and then luckily made it to the petrol station for fuel, 59 litres in my 60 litre tank............
I arrived at the track just after 5:30pm, changed and straight into five laps of the track, with the final lap involving some plymetric drills, then some stretches and 5x60m strides. No Burkie tonight, he has made his way down the coast to clear his head and to read some books for a few days and good luck to him! Changed into my flats and thought I would run 5/6x400, with 2 min break, aiming for 73 seconds.
As the session progressed I decided to make a few slight changes and reduce a couple of the reps distance but with a slight increase in tempo.
Splits: (no decimals tonight had to borrow a watch)
400m - 72
400m - 73
400m - 73
400m - 74
300m - 52
300m - 52
200m - 33
Finished off with a 400m walk and then 2 & a bit laps for a cool down when I was asked to pose for a pic for the local paper with 2 other guys from the Club who raced at the Masters in the O65 and O50s.
A later start than normal at the track tonight as I was on a course for work in the CBD today and then luckily made it to the petrol station for fuel, 59 litres in my 60 litre tank............
I arrived at the track just after 5:30pm, changed and straight into five laps of the track, with the final lap involving some plymetric drills, then some stretches and 5x60m strides. No Burkie tonight, he has made his way down the coast to clear his head and to read some books for a few days and good luck to him! Changed into my flats and thought I would run 5/6x400, with 2 min break, aiming for 73 seconds.
As the session progressed I decided to make a few slight changes and reduce a couple of the reps distance but with a slight increase in tempo.
Splits: (no decimals tonight had to borrow a watch)
400m - 72
400m - 73
400m - 73
400m - 74
300m - 52
300m - 52
200m - 33
Finished off with a 400m walk and then 2 & a bit laps for a cool down when I was asked to pose for a pic for the local paper with 2 other guys from the Club who raced at the Masters in the O65 and O50s.
Mon 3 Apr 06, R4K training and then a lap of the Tan
12km today and 23km for the week so far. 3/3 runs this month & 72/93 runs for the year
No ill feelings in my legs after racing on the weekend... no chance to get to the gym today or probably this week, due to school travelling and a course for work.
Finished work about 5:40ish and then jogged to Niketown. Tonight's R4K training run I was allocated the 5k faster group, which I would have liked to change to a 10k group but it was suggested for pacing reasons I keep that group. With a group of 10 or so, off we went probably 4:40ish pace for the first 2.5k, then picked it up to 4.30ish and brought in 7 together which was overall pleasing. BIG groups at Niketown tonight, easily more than 100, with a few guest AFL players and a Melbourne Victory guy, chatting re their pre & post race food & fluid intakes.
Stayed and chatted for quite awhile, a few guys & gals from the forum were present, Tiger Boy, EJM, cjw, Beki, Frankie, OM, Rupert & myself. Also caught up with an ex Western A and a few ladies who have been running at the Saint Hotel made their way to the CBD tonight, after 8 weeks of the groups you get to know many of the runners.
After nearly 40 minutes of stretching and chatting I made my way back to the Tan and cruised a lap in 18 minutes and then over to my car and home.
This pic was taken by Gemma of S2F in Niketown, she was upstairs, for those who have not be to a Nike training session, the green singlets with black are the Run Leaders and some of the girls have white with the green. I am at the bottom on the rhs.
No ill feelings in my legs after racing on the weekend... no chance to get to the gym today or probably this week, due to school travelling and a course for work.
Finished work about 5:40ish and then jogged to Niketown. Tonight's R4K training run I was allocated the 5k faster group, which I would have liked to change to a 10k group but it was suggested for pacing reasons I keep that group. With a group of 10 or so, off we went probably 4:40ish pace for the first 2.5k, then picked it up to 4.30ish and brought in 7 together which was overall pleasing. BIG groups at Niketown tonight, easily more than 100, with a few guest AFL players and a Melbourne Victory guy, chatting re their pre & post race food & fluid intakes.
Stayed and chatted for quite awhile, a few guys & gals from the forum were present, Tiger Boy, EJM, cjw, Beki, Frankie, OM, Rupert & myself. Also caught up with an ex Western A and a few ladies who have been running at the Saint Hotel made their way to the CBD tonight, after 8 weeks of the groups you get to know many of the runners.
After nearly 40 minutes of stretching and chatting I made my way back to the Tan and cruised a lap in 18 minutes and then over to my car and home.
This pic was taken by Gemma of S2F in Niketown, she was upstairs, for those who have not be to a Nike training session, the green singlets with black are the Run Leaders and some of the girls have white with the green. I am at the bottom on the rhs.
Sunday 2 April 2006
Sun 2 Apr 06, 2nd day of the VMA Champs, 800m
11km today and for the week so far. 2/2 runs this month & 71/92 runs for the year
With my birthday out of the way, a nice dinner with my oldest and heaps of other reasons to smile, things are all good. I made the trek out to Glenhuntly again today for the 800m and possibly the 5000m (which I also entered in case I didn't think I had done the speed work for the 800).
15 lined up for the 800m race, heaps of different age groups and the movers were always going to be Robbie McCubbin (KSB, 43 years, 1m 53s) and Terry Hicks (Bendigo YMCA, Over 50, 2m 01-3s), but of course neither of these freaks :-) were in my age group, thankfully. I shared lane 3 deliberately with Terry Hicks so both us of us would have the room to move after the first steps. With some fast ones up front I decided to push fairly hard, maybe a touch too hard in the first 500, but...oh well. I think 66 for the first lap, but I knew I wanted to push on and today's conditions were good, so had to have a go, the final 120m were probably a little ugly, but I knew when I crossed first in my age group and either 5th or 6th overall I was rapt. A PB of 2:17.16, this was approx 6 seconds faster than last year and I was very happy.
A great chat with a bunch of the guys afterwards, listening to the style of training Robbie does to run so fast as a 43 year old....hmmm food for thought!
A nice 35+ min run afterwards for a cool down which ended up just a nice run with a bunch of guys chatting about running.
This picture was taken from the Masters Champs last year by Cameron and as I didn't have any one to take a pic this year I thought I would post last years 800m start.
With my birthday out of the way, a nice dinner with my oldest and heaps of other reasons to smile, things are all good. I made the trek out to Glenhuntly again today for the 800m and possibly the 5000m (which I also entered in case I didn't think I had done the speed work for the 800).
15 lined up for the 800m race, heaps of different age groups and the movers were always going to be Robbie McCubbin (KSB, 43 years, 1m 53s) and Terry Hicks (Bendigo YMCA, Over 50, 2m 01-3s), but of course neither of these freaks :-) were in my age group, thankfully. I shared lane 3 deliberately with Terry Hicks so both us of us would have the room to move after the first steps. With some fast ones up front I decided to push fairly hard, maybe a touch too hard in the first 500, but...oh well. I think 66 for the first lap, but I knew I wanted to push on and today's conditions were good, so had to have a go, the final 120m were probably a little ugly, but I knew when I crossed first in my age group and either 5th or 6th overall I was rapt. A PB of 2:17.16, this was approx 6 seconds faster than last year and I was very happy.
A great chat with a bunch of the guys afterwards, listening to the style of training Robbie does to run so fast as a 43 year old....hmmm food for thought!
A nice 35+ min run afterwards for a cool down which ended up just a nice run with a bunch of guys chatting about running.
This picture was taken from the Masters Champs last year by Cameron and as I didn't have any one to take a pic this year I thought I would post last years 800m start.
Saturday 1 April 2006
Sat 01 Apr 2006, my birthday & the VMA T&F Championships
7.5km today and 46km for the week so far. 1/1 runs this month & 70/91 runs for the year
For those who are not aware I share my birthdate with many other 'so called' fools...it has its advantages, no-one ever forgets...
Only have a few minutes before I am going out for dinner with Cam. Today's race was VERY windy, which did slow it all down, but I can happily say I ran 4:53 and won a gold medal in my age group..... :-)
Added info on Sunday evening; There were 11 starters in my race of various age groups, the guys were were known to be faster than me where in the older categories, there was only mtself and one other in the 35-39 category. Thankfully it was a slow start by the guys up front and we just strung out in single file basically, with me in 10th for the first lap. In the back straight for the second time I moved past a couple, into 7th or so. Two laps down I heard 2:32 yelled from the sides, so I probably went through in 2:35ish, which I was happy with. For the entire race I had been sitting behind a known Melbourne Midday Miler (MMM) who I knew had a much faster 3k PB than me, with 600 to go he made a move, which I thought I would try and cover, with my age comp behind me, I was now just going for the ride and hoping to race a good time (I knew a PB was out of the question with this wind). 400m to go I knew Ian D was moving away, but I tried to hold, 200m to go it was all over for me, I was going to cross overall 5th and so I held at the same tempo and didn't try to increase the pace and crossed approx 6 sec behind my PB, but knowing I was racing tomorrow, I was very happy with this decision, as I probably only affected my time by 1-2 seconds.
Very happy!
For those who are not aware I share my birthdate with many other 'so called' fools...it has its advantages, no-one ever forgets...
Only have a few minutes before I am going out for dinner with Cam. Today's race was VERY windy, which did slow it all down, but I can happily say I ran 4:53 and won a gold medal in my age group..... :-)
Added info on Sunday evening; There were 11 starters in my race of various age groups, the guys were were known to be faster than me where in the older categories, there was only mtself and one other in the 35-39 category. Thankfully it was a slow start by the guys up front and we just strung out in single file basically, with me in 10th for the first lap. In the back straight for the second time I moved past a couple, into 7th or so. Two laps down I heard 2:32 yelled from the sides, so I probably went through in 2:35ish, which I was happy with. For the entire race I had been sitting behind a known Melbourne Midday Miler (MMM) who I knew had a much faster 3k PB than me, with 600 to go he made a move, which I thought I would try and cover, with my age comp behind me, I was now just going for the ride and hoping to race a good time (I knew a PB was out of the question with this wind). 400m to go I knew Ian D was moving away, but I tried to hold, 200m to go it was all over for me, I was going to cross overall 5th and so I held at the same tempo and didn't try to increase the pace and crossed approx 6 sec behind my PB, but knowing I was racing tomorrow, I was very happy with this decision, as I probably only affected my time by 1-2 seconds.
Very happy!
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