8km today and 57km for the week so far, 27 runs/30 days this month
Started in the dark this morning as I am going out for lunch today and have chosen to have a few drinks which means no arvo run. I will not get much running done this weekend, father duties until Monday morning, unless I do a track session on Sunday morning, which is on the cards.
A very easy 8k on the roads from home, avg pace 4:45, not to cold but it would have been nicer if the sun was up!
Happy with my kms this month, my biggest for the year and I hope to be able to add probably 20-30k next month.
Monthly Stats
KM MAY - 312 (missed 4 days of running), last year: 285km
YTD - 1493 (down from last year, 1665km same time)
INJURIES - none
EXCUSES - none
RACES COMPLETED - AV 10 Mile Champs & Coliban Relays
RACES COMING UP - AV Sandown Relay & State XC Champs
GOALS - For the month, to get some more kms into the legs
Friday 30 June 2006
Thursday 29 June 2006
Thu 29 Jun 06, track 6 x 400m
7km today and 49km for the week so far, 26 runs/29 days this month
Cold Cold Cold, I have no idea of the temp and there was only a little wind, but no clouds and it got cold cold cold tonight at the track. Fine whilst moving but very cool when doing the recoveries. Started off with 3 laps of the complex with Dave S, Adrian was 1 1/2 laps ahead doing his w/up.
Dave & I stretched, a few strides and then into it. Having chatted with Burkie earlier in the day (as he was absent tonight) the plan was the same as normal, 6 x 400m @ 75 sec with 2 min walking recovery. We decided to start from the 200m start, not sure why, but Cam suggested it a few weeks ago and we have kept our starting point from there since!
Tonight's clothes, singlet, RW Brooks T, nike tights (L - too big), shorts and DS Racers, could have done with gloves tonight. Was fine whilst running but felt the cool immediately when finished each rep.
Splits (recovery):
1:16 (2:01)
1:14 (2:00)
1:16 (2:01)
1:15 (2:00)
1:16 (2:01)
1:17, finished off with 4 laps in lane 8 to cool down in warmer clothes, LS & beanie. Tonight's effort puts me over the 300km mark for the month, by biggest month for the year, which was the plan for this month and hopefully next month will be about 20k further, with another consolidation in August, prior to the HM on the first weekend of Sep.
-- Site Summary ---
Visits
Total ....................... 12,092
Average per Day ................. 28
Average Visit Length .......... 1:38
This Week ...................... 198
Blog stats are down from previous weeks, its funny looking at the highs and lows, a bit like life!
Cold Cold Cold, I have no idea of the temp and there was only a little wind, but no clouds and it got cold cold cold tonight at the track. Fine whilst moving but very cool when doing the recoveries. Started off with 3 laps of the complex with Dave S, Adrian was 1 1/2 laps ahead doing his w/up.
Dave & I stretched, a few strides and then into it. Having chatted with Burkie earlier in the day (as he was absent tonight) the plan was the same as normal, 6 x 400m @ 75 sec with 2 min walking recovery. We decided to start from the 200m start, not sure why, but Cam suggested it a few weeks ago and we have kept our starting point from there since!
Tonight's clothes, singlet, RW Brooks T, nike tights (L - too big), shorts and DS Racers, could have done with gloves tonight. Was fine whilst running but felt the cool immediately when finished each rep.
Splits (recovery):
1:16 (2:01)
1:14 (2:00)
1:16 (2:01)
1:15 (2:00)
1:16 (2:01)
1:17, finished off with 4 laps in lane 8 to cool down in warmer clothes, LS & beanie. Tonight's effort puts me over the 300km mark for the month, by biggest month for the year, which was the plan for this month and hopefully next month will be about 20k further, with another consolidation in August, prior to the HM on the first weekend of Sep.
-- Site Summary ---
Visits
Total ....................... 12,092
Average per Day ................. 28
Average Visit Length .......... 1:38
This Week ...................... 198
Blog stats are down from previous weeks, its funny looking at the highs and lows, a bit like life!
Wednesday 28 June 2006
Wed 28 Jun 06, Gellibrand run
14.4km today and 42km for the week so far, 25 runs/28 days this month
I had today off from work, so I tried to organise a run with some of the guys and girls for the day as many are self employed or shiftworkers and have varying time tables. The only person available was Adam (school teacher) who is a lot faster than me, but was more than happy to run 4:50-5 min pace.
The plan was to run approx 75 min and introduce the area to Adam, with Garmin & a HRM on and lots of clothes (it was soooo cold). Adah was wearing his Polar pod thingy and so we compared distances against the Garmin, both very close nearly everytime. Lots of chatting and we managed to get a few hills. My HR was happily sitting in the mid 140s until the hills came into the equation.
According to my Garmin; run time: 1h 10m 7s, distance: 14.40km, avg pace: 4:53, Cal: 1288
Afterwards be both changed into dry and warm clothes and then made our way to a cafe in Williamstown and enjoyed at hot chocolate (with chilli) and a muffin.
A note for one of my readers, DT: yep it was quack quack time :-), all compliments of ads.
I had today off from work, so I tried to organise a run with some of the guys and girls for the day as many are self employed or shiftworkers and have varying time tables. The only person available was Adam (school teacher) who is a lot faster than me, but was more than happy to run 4:50-5 min pace.
The plan was to run approx 75 min and introduce the area to Adam, with Garmin & a HRM on and lots of clothes (it was soooo cold). Adah was wearing his Polar pod thingy and so we compared distances against the Garmin, both very close nearly everytime. Lots of chatting and we managed to get a few hills. My HR was happily sitting in the mid 140s until the hills came into the equation.
According to my Garmin; run time: 1h 10m 7s, distance: 14.40km, avg pace: 4:53, Cal: 1288
Afterwards be both changed into dry and warm clothes and then made our way to a cafe in Williamstown and enjoyed at hot chocolate (with chilli) and a muffin.
A note for one of my readers, DT: yep it was quack quack time :-), all compliments of ads.
Tuesday 27 June 2006
Tue 27 Jun 06, track 8 x 1000m
13km today and 28km for the week so far, 24 runs/27 days this month
COLD, that is the only way to describe today, it was 9.5 degrees at 3pm, so it was even cooler when I started my track session at 5pm. When I arrived at the track I noticed that Dave S was already completing a lap of the Complex, so I crossed the track and started jogging to meet up with him on his first lap, we continued on for another 3 laps. Some light stretching, a few drills and some strides, already to go. The plan for myself was 8x1000, not too hard of a session and try to remain completely in control of my session, Dave was doing half of this as he needed to leave early.
I wanted the first rep in 4:05 (wanted to start slower than normal) and from there I wanted to sit 3:58 for a few and then creep down to 3:55, 3:50, the recovery was a floating 200. The first rep both Dave & I chatted the entire time, the rep was done easy. The second we talked for the first 600m, then Dave quietened a little so I continued chatting for remainder. The next reps we chatted mainly on the first lap and from after 4 I was by myself.
Splits (recovery):
4.05 (1.20)
3.57 (1.25)
4.01 (1.21)
3.58 (1.55, 1/2 way so I walked a bit)
3.54 (1.20)
3.56 (1.21)
3.54 (1.29)
3.42
Burkie wasn't at the track tonight, I chatted with him later via SMS, his words were 'good solid session, improving, but slow'. I did feel very in control of tonight's session and will need to concentrate on reducing the recovery and speeding up a bit, but I was concerned with my apparent lack of energy.
Finished the session with 2 clockwise laps in lane 8 and then 5 laps on the inside grassed area, with beanie, gloves, long T & a T underneath, long Skins & track pants.
COLD, that is the only way to describe today, it was 9.5 degrees at 3pm, so it was even cooler when I started my track session at 5pm. When I arrived at the track I noticed that Dave S was already completing a lap of the Complex, so I crossed the track and started jogging to meet up with him on his first lap, we continued on for another 3 laps. Some light stretching, a few drills and some strides, already to go. The plan for myself was 8x1000, not too hard of a session and try to remain completely in control of my session, Dave was doing half of this as he needed to leave early.
I wanted the first rep in 4:05 (wanted to start slower than normal) and from there I wanted to sit 3:58 for a few and then creep down to 3:55, 3:50, the recovery was a floating 200. The first rep both Dave & I chatted the entire time, the rep was done easy. The second we talked for the first 600m, then Dave quietened a little so I continued chatting for remainder. The next reps we chatted mainly on the first lap and from after 4 I was by myself.
Splits (recovery):
4.05 (1.20)
3.57 (1.25)
4.01 (1.21)
3.58 (1.55, 1/2 way so I walked a bit)
3.54 (1.20)
3.56 (1.21)
3.54 (1.29)
3.42
Burkie wasn't at the track tonight, I chatted with him later via SMS, his words were 'good solid session, improving, but slow'. I did feel very in control of tonight's session and will need to concentrate on reducing the recovery and speeding up a bit, but I was concerned with my apparent lack of energy.
Finished the session with 2 clockwise laps in lane 8 and then 5 laps on the inside grassed area, with beanie, gloves, long T & a T underneath, long Skins & track pants.
Monday 26 June 2006
Mon 26 Jun 06, Riverbend to the fwy & back
15km today and for the week so far, 23 runs/26 days this month
Recovery day yesterday....alright I couldn't be bothered, with getting to bed at 4am and then driving home I just couldn't be bothered, which allowed me to ponder over a fairly average performance at Coliban. Yes my team won and won easily (more than 7 minutes), but overall I thought my run was average. I know I am not a great hill runner but I did think I was fresh enough to have run at least 1 to 1 1/2 minutes faster over the 6.5km course. Using some times from previous runners from my club. Prior to the race I was confident that I was going along pretty well, sleeping well, not drinking too much and training fairly solid, but I don't think my run reflected that. It has been suggested that I might need to look at my diet.
Tonight I was able to get away from work early, so I got home, changed and drove to the Riverbend Park and took off from there, I made my way along the river, past the home of the Werribee VFL team and got to the fwy. Way to much path running, I tried to remain off it as much as I could, I got to the fwy, 7km, so I continued on the service road for 500m and then turned around. I was wearing my Garmin and generally was hanging around 4:40 pace.
Returned back to the start point, 15km in 70 minutes, mid paced run, which was enjoyable as I was able to enjoy some sun and some warmth for the first 2/3s of the run.
Recovery day yesterday....alright I couldn't be bothered, with getting to bed at 4am and then driving home I just couldn't be bothered, which allowed me to ponder over a fairly average performance at Coliban. Yes my team won and won easily (more than 7 minutes), but overall I thought my run was average. I know I am not a great hill runner but I did think I was fresh enough to have run at least 1 to 1 1/2 minutes faster over the 6.5km course. Using some times from previous runners from my club. Prior to the race I was confident that I was going along pretty well, sleeping well, not drinking too much and training fairly solid, but I don't think my run reflected that. It has been suggested that I might need to look at my diet.
Tonight I was able to get away from work early, so I got home, changed and drove to the Riverbend Park and took off from there, I made my way along the river, past the home of the Werribee VFL team and got to the fwy. Way to much path running, I tried to remain off it as much as I could, I got to the fwy, 7km, so I continued on the service road for 500m and then turned around. I was wearing my Garmin and generally was hanging around 4:40 pace.
Returned back to the start point, 15km in 70 minutes, mid paced run, which was enjoyable as I was able to enjoy some sun and some warmth for the first 2/3s of the run.
Sunday 25 June 2006
Sat 24 Jun 06, AV Road Relays, Harcourt to Bendigo
10km today and 67km for the week so far, 22 runs/24 days this month
I arrived in Harcourt, the starting point for today's race just before 12pm, dropped my 3 passengers and got Adrian to follow me out to check point one, so I could leave my car in location and then return with him back to the start.
I was allocated the first leg in the Div 6 team, 6.5km and is graded by AV as the hardest leg for the lower Divisions, a steady climb for the first 4k, then a steep climb doe about 1km or so and then a steep decent for final part of the race. To be honest the leg doesn't suit me at all, not a good hill runner, but our normal ploy is to put the number 2 on this leg and the number one on the rolling 8.5k leg and try and move away. So the first leg was mine.
I knew nearly half of the guys in the first leg and was hoping to use some of the guys who normally finish about a min in front of me over 10k as a guide for my pacing. Pep & TB from CR/RW forums where running the same leg, with the knowledge that TB beat me at Frankston and he runs a lot more hills than me I thought he would probably get me again, which he easily did.
I struggled through my leg, my legs felt heavy and I didn't enjoy the climb at all, but happily when I handed over to our 2nd runner we were in second spot.
This is a pic of me & Adrian (CR). Adrian ran the same leg as me in our Div 4 team.
Results for my Club: Confirmed Men Div 4 finished 5th, in a very fast race, the funniest thing here was our men's team beat the third place Div 3 team, Div 4 is quite strong at the moment. Wendouree won over Doncaster (they had a few change over problems), Sth Bendigo, Sandringham & then Western A's.
Confirmed Men Div 6, winners are grinners, way out in front!!!
Not confirmed: Women Div 2 - second, Women Div 3 - 3rd and our second Women Div 3 finished 5th.
The men's Div 6 team are a strange group, myself running my 5th Coliban; Bradley ran second in his first year of senior racing he is 15 and this was his first Coliban, 3rd Chris, 18, one of Cam's mates, he has run twice before but this is his first race since summer, he was going through a non running time ;-) ; Mitch 21, his first Coliban, he is running past 800m for the first ever and has decided to take up a bit of winter base training for the first time to improve his 400s and then Rory 14, his first winter race with the Club and therefore his first Coliban. And now we are all winners, which is really good as this will give us a further 13 points which will take us a long way from the relegation area, we were sitting 10th previously due to not fielding a team regulary, hopefully we can follow up with a good performance at the Sandown Relays on 8 Jul.
This pic was taken about 4am walking back from the pub!!!
I arrived in Harcourt, the starting point for today's race just before 12pm, dropped my 3 passengers and got Adrian to follow me out to check point one, so I could leave my car in location and then return with him back to the start.
I was allocated the first leg in the Div 6 team, 6.5km and is graded by AV as the hardest leg for the lower Divisions, a steady climb for the first 4k, then a steep climb doe about 1km or so and then a steep decent for final part of the race. To be honest the leg doesn't suit me at all, not a good hill runner, but our normal ploy is to put the number 2 on this leg and the number one on the rolling 8.5k leg and try and move away. So the first leg was mine.
I knew nearly half of the guys in the first leg and was hoping to use some of the guys who normally finish about a min in front of me over 10k as a guide for my pacing. Pep & TB from CR/RW forums where running the same leg, with the knowledge that TB beat me at Frankston and he runs a lot more hills than me I thought he would probably get me again, which he easily did.
I struggled through my leg, my legs felt heavy and I didn't enjoy the climb at all, but happily when I handed over to our 2nd runner we were in second spot.
This is a pic of me & Adrian (CR). Adrian ran the same leg as me in our Div 4 team.
Results for my Club: Confirmed Men Div 4 finished 5th, in a very fast race, the funniest thing here was our men's team beat the third place Div 3 team, Div 4 is quite strong at the moment. Wendouree won over Doncaster (they had a few change over problems), Sth Bendigo, Sandringham & then Western A's.
Confirmed Men Div 6, winners are grinners, way out in front!!!
Not confirmed: Women Div 2 - second, Women Div 3 - 3rd and our second Women Div 3 finished 5th.
The men's Div 6 team are a strange group, myself running my 5th Coliban; Bradley ran second in his first year of senior racing he is 15 and this was his first Coliban, 3rd Chris, 18, one of Cam's mates, he has run twice before but this is his first race since summer, he was going through a non running time ;-) ; Mitch 21, his first Coliban, he is running past 800m for the first ever and has decided to take up a bit of winter base training for the first time to improve his 400s and then Rory 14, his first winter race with the Club and therefore his first Coliban. And now we are all winners, which is really good as this will give us a further 13 points which will take us a long way from the relegation area, we were sitting 10th previously due to not fielding a team regulary, hopefully we can follow up with a good performance at the Sandown Relays on 8 Jul.
This pic was taken about 4am walking back from the pub!!!
Friday 23 June 2006
Fri 23 Jun 06, rest day prior to a race
0km today and 57km for the week so far, 21 runs/23 days this month
Resting up for the AV Road Relay Champs from Harcourt to Bendigo. In Div 3-7, the teams consist of 5 athletes running various distances over various surfaces, dirt & road. A great day filled with many admin problems prior to and then many logistical nightmares throughout the day, but overall a GREAT one.
Western A's will have 2 men's teams (Div 4 & 6) and 3 women's teams (Div 2 & 2 in Div 3). Then staying at the Catherdral Hotel and have a good night with many laughs.
According to my site meter:
-- Site Summary ---
Visits
Total ....................... 11,891
Average per Day ................. 34
Average Visit Length .......... 1:25
This Week ...................... 237
Resting up for the AV Road Relay Champs from Harcourt to Bendigo. In Div 3-7, the teams consist of 5 athletes running various distances over various surfaces, dirt & road. A great day filled with many admin problems prior to and then many logistical nightmares throughout the day, but overall a GREAT one.
Western A's will have 2 men's teams (Div 4 & 6) and 3 women's teams (Div 2 & 2 in Div 3). Then staying at the Catherdral Hotel and have a good night with many laughs.
According to my site meter:
-- Site Summary ---
Visits
Total ....................... 11,891
Average per Day ................. 34
Average Visit Length .......... 1:25
This Week ...................... 237
Thursday 22 June 2006
Thu 22 Jun 06, a short session of 4 x 400m
6km today and 57km for the week so far, 21 runs/22 days this month
Today was an enlightening day, I attended an "Improvement through Personal Effectiveness" workshop which was a day of listening to ideas & concepts that help indivduals/leaders 'create a climate for people to do their best' through a commitment to better working relationships. I really enjoyed the day and I can see how these ideas may help my work, running & personal life. A couple of phases that have stuck in my head; 'Be true to yourself', 'Standup four your values', 'Self growing' & 'You have choices'. A good day.
I arrived at the track at 5pm and started my warm up immediately, with light rain just falling I wanted to get this over and done with and get home before any real rain came. So 5 laps in lane 8, clockwise, some stretching and then 5x60m strides.
Onto the track to do the session by myself tonight, wasn't wanting to wait for others. Burkie suggested 4 or 5 reps tonight, I decided 4 would be suffice.
Reps: (all recoveries were between 1:57-9)
75
75
75
76
Consistent and with the small head wind on the front straight I was happy with the consistency, but I was also happy with only doing 4 reps too. Walked 200m, changed into some dry clothes and then then did just over 1km to cooldown. Home with only light drizzle patches to contend with.
Rest tomorrow and then race the Coliban Relay on Saturday in Western A's 2nd men's team, ranked as the number 2, which means I will race the first leg, which whilst it is rated as the hardest leg for our Division I am very excited to have been picked for this one, the previous four years I have been ranked 4th or 5th and have always been given the easy legs, so looking forward to Saturday. As well there are over 40 Western A' partying overnight in Bendigo, look out Bendigo!!! :-)
Today was an enlightening day, I attended an "Improvement through Personal Effectiveness" workshop which was a day of listening to ideas & concepts that help indivduals/leaders 'create a climate for people to do their best' through a commitment to better working relationships. I really enjoyed the day and I can see how these ideas may help my work, running & personal life. A couple of phases that have stuck in my head; 'Be true to yourself', 'Standup four your values', 'Self growing' & 'You have choices'. A good day.
I arrived at the track at 5pm and started my warm up immediately, with light rain just falling I wanted to get this over and done with and get home before any real rain came. So 5 laps in lane 8, clockwise, some stretching and then 5x60m strides.
Onto the track to do the session by myself tonight, wasn't wanting to wait for others. Burkie suggested 4 or 5 reps tonight, I decided 4 would be suffice.
Reps: (all recoveries were between 1:57-9)
75
75
75
76
Consistent and with the small head wind on the front straight I was happy with the consistency, but I was also happy with only doing 4 reps too. Walked 200m, changed into some dry clothes and then then did just over 1km to cooldown. Home with only light drizzle patches to contend with.
Rest tomorrow and then race the Coliban Relay on Saturday in Western A's 2nd men's team, ranked as the number 2, which means I will race the first leg, which whilst it is rated as the hardest leg for our Division I am very excited to have been picked for this one, the previous four years I have been ranked 4th or 5th and have always been given the easy legs, so looking forward to Saturday. As well there are over 40 Western A' partying overnight in Bendigo, look out Bendigo!!! :-)
Wednesday 21 June 2006
Wed 21 Jun 06, progressive laps of the Tan
13.5km today and 51km for the week so far, 20 runs/21 days this month
Left work at 5ish, walked from work to the Tan where my car was parked (near Govt Dve), dropped my work clothes and bags and jogged slowly to the Pillars, probably 800m, and then stretched for 5 minutes.
Tonight I noticed that it was warmer than the last few weeks at the same time, according to Weatherzone it was still 13 degrees at 5pm, so a singlet and shorts for me tonight, the washing machine would be happy.
The plan was 3 laps of the Tan, progressively getting faster, but not flat out, recovery, easy & cruising, that was the plan. Taking off from the Pillars I could use the km markers to my advantage, first lap 17:20, second lap 16:48 & the final lap 15:53. All in control, the final lap I was starting to work, but I always knew I could go a lot faster. Trotted back to the car (800m), towelled down, put on some warm clothes, stretched a little and drove home.
Left work at 5ish, walked from work to the Tan where my car was parked (near Govt Dve), dropped my work clothes and bags and jogged slowly to the Pillars, probably 800m, and then stretched for 5 minutes.
Tonight I noticed that it was warmer than the last few weeks at the same time, according to Weatherzone it was still 13 degrees at 5pm, so a singlet and shorts for me tonight, the washing machine would be happy.
The plan was 3 laps of the Tan, progressively getting faster, but not flat out, recovery, easy & cruising, that was the plan. Taking off from the Pillars I could use the km markers to my advantage, first lap 17:20, second lap 16:48 & the final lap 15:53. All in control, the final lap I was starting to work, but I always knew I could go a lot faster. Trotted back to the car (800m), towelled down, put on some warm clothes, stretched a little and drove home.
Tuesday 20 June 2006
Tue 20 Jun 06, track session 6 x 1000m
11km today and 39km for the week so far, 19 runs/20 days this month
Slightly easier session tonight, to start the slight taper before a race, as well this week is my insurance of not over doing it. Tonight's rep was my choice, the only stipulation was to equal 6km in intervals, I chose 6 x 1k, Burkie sugggested 45-60 sec break.
Due to some early distractions of chatting during my first 2 recoveries, I allowed the recoveries to be all 60s.
Splits (recovery):
3:50 (1:01)
3:51 (1:17, chatting with John, one of the coaches)
3:50 (1:01)
3:52 (1:02)
3:49 (1:03)
3:45 (walked 200m changed and followed up with 5 slow laps)
Throughout the week Burkie and I had been chatting via e-mail regarding me organising myself to be tested for a Standard Lactate Test, Anaerobic System Test & a Recovery Test, using this info to help guide my interval sessions and esp with my desire to work on the shorter events this summer. I can get these tests done by one of the successful coaches at Athletics Essendon, so I will have a chat with him at Coliban this weekend. According to the pamplet this would involve varying tests including blood taking. As a result of this Burkie asked if I could wear my HRM tonight.
The following are general things I noted throughout the session. Whilst chatting with Dave my HR was around 65bpm, throughout my w/up it hung around 130-135bpm, but at times was closer to 120. I allowed my HRM to go for the entire session, I only noted my HR at the end of each rep and at the start of each rep. The majority of the time on crossing the line I noted 170-174bpm and my starting HR for each rep was 140-142bpm. Five minutes after my last rep I was sitting on 92bpm. Of course I have no idea how this compares as I don't wear my HRM often and I don't know others who do similar work who wear one. But overall it was fairly interesting.
Slightly easier session tonight, to start the slight taper before a race, as well this week is my insurance of not over doing it. Tonight's rep was my choice, the only stipulation was to equal 6km in intervals, I chose 6 x 1k, Burkie sugggested 45-60 sec break.
Due to some early distractions of chatting during my first 2 recoveries, I allowed the recoveries to be all 60s.
Splits (recovery):
3:50 (1:01)
3:51 (1:17, chatting with John, one of the coaches)
3:50 (1:01)
3:52 (1:02)
3:49 (1:03)
3:45 (walked 200m changed and followed up with 5 slow laps)
Throughout the week Burkie and I had been chatting via e-mail regarding me organising myself to be tested for a Standard Lactate Test, Anaerobic System Test & a Recovery Test, using this info to help guide my interval sessions and esp with my desire to work on the shorter events this summer. I can get these tests done by one of the successful coaches at Athletics Essendon, so I will have a chat with him at Coliban this weekend. According to the pamplet this would involve varying tests including blood taking. As a result of this Burkie asked if I could wear my HRM tonight.
The following are general things I noted throughout the session. Whilst chatting with Dave my HR was around 65bpm, throughout my w/up it hung around 130-135bpm, but at times was closer to 120. I allowed my HRM to go for the entire session, I only noted my HR at the end of each rep and at the start of each rep. The majority of the time on crossing the line I noted 170-174bpm and my starting HR for each rep was 140-142bpm. Five minutes after my last rep I was sitting on 92bpm. Of course I have no idea how this compares as I don't wear my HRM often and I don't know others who do similar work who wear one. But overall it was fairly interesting.
Monday 19 June 2006
Mon 19 Jun 06, a nice 15k in Hoppers
15km today and 28km for the week so far, 18 runs/19 days this month
With today off from work (5th birthday of one of my boys), I was able to enjoy a run in the sunny part of the day and enjoyed myself with just a singlet and shorts. Garmin on, the plan was 15k with an ever building pace over each 5k split.
The first 5k was done in 24:15, averaging just over 4:50 pace, felt very easy, basically it felt like an extension of yesterday's run. The second 5k was 2.5k out and then turn around, with no wind and still feeling very comfortable I was able to get the second 5k over in 23:20, starting to get a bit of a sweat up, but still running very much within myself. The final 5k I was thinking I would go hard, but I decided I would try some more discipline and aim for 4:30 pace, the final 5k in 22:46, which I was very happy with.
Total run, 15km in 70:21, average pace of 4:41 and to be honest it felt very easy the entire time. Tomorrow's session will be 5 x 1600m and I have been asked to wear my HRM by Burkie.
Note: Happily I have exceeded last month's km total already!
:-)
With today off from work (5th birthday of one of my boys), I was able to enjoy a run in the sunny part of the day and enjoyed myself with just a singlet and shorts. Garmin on, the plan was 15k with an ever building pace over each 5k split.
The first 5k was done in 24:15, averaging just over 4:50 pace, felt very easy, basically it felt like an extension of yesterday's run. The second 5k was 2.5k out and then turn around, with no wind and still feeling very comfortable I was able to get the second 5k over in 23:20, starting to get a bit of a sweat up, but still running very much within myself. The final 5k I was thinking I would go hard, but I decided I would try some more discipline and aim for 4:30 pace, the final 5k in 22:46, which I was very happy with.
Total run, 15km in 70:21, average pace of 4:41 and to be honest it felt very easy the entire time. Tomorrow's session will be 5 x 1600m and I have been asked to wear my HRM by Burkie.
Note: Happily I have exceeded last month's km total already!
:-)
Sunday 18 June 2006
Sun 18 Jun 06, Pace Leader duties for the R2G
13km today and for the week so far, 17 runs/18 days this month
Today I volunteered to run 'The Run to the G' event, 10km and act as a Pacer for the sub 50 minute group. With a Brooks tech T with orange writing on the back, 'Runner's World Pace Leader' and a big green balloon with 'Hi I'm Stu & I am running 10km in 50 minutes', with a big smiley face.
I arrived at the RW Marquee around 8am and was shown where all of the gear was for the other 4 Leaders and we were asked if we could make ourselves available for questions from the participants. I managed to get a 3k run in to warm up and to check my pacing with the km markers in Flinders St/Wellington Pde.
The 10k event got off a few minutes late, a slow start which is an excellent way to start off. I had a few people who approached me prior to the race, they told me they would be staying very close, in particular 2 young boys who were hoping to run 49 minutes. I suggested they should run with me and start to move away around the 6k area. Andrew from the RW forum introduced himself prior to the start and he was hoping to stay with me, but after the start I was not sure what happened to him. Slightly different role to pacing friends, where I was employed this time to run 50 minutes no matter what was happening around me, I hope I helped many.
Splits:5.05, 5.03, 5.04, 5.02, 4.49 (25:04), 4.48, 5.03, 4.55, 4.56, 5.12 = 49:59
The 5th & 6th kms were a few seconds each faster than I would have preferred, I was hoping to gain a few seconds but not 20 seconds over 2k, the final km was slow due to when I got to St Kilda Rd I was near walking encouraging as many as possible to get in front of me. Throughout the run I called the time and the pace per km for those around me and encouraged those who we caught up to. Lots of thank you's which is nice and gives you that rewarding feeling.
My plan afterwards was to go for a run along the river, but I ended up having a nice chat with a few friends so a walk back to the Shrine was all that happened.
A nice morning, not cold and no wind.
Today I volunteered to run 'The Run to the G' event, 10km and act as a Pacer for the sub 50 minute group. With a Brooks tech T with orange writing on the back, 'Runner's World Pace Leader' and a big green balloon with 'Hi I'm Stu & I am running 10km in 50 minutes', with a big smiley face.
I arrived at the RW Marquee around 8am and was shown where all of the gear was for the other 4 Leaders and we were asked if we could make ourselves available for questions from the participants. I managed to get a 3k run in to warm up and to check my pacing with the km markers in Flinders St/Wellington Pde.
The 10k event got off a few minutes late, a slow start which is an excellent way to start off. I had a few people who approached me prior to the race, they told me they would be staying very close, in particular 2 young boys who were hoping to run 49 minutes. I suggested they should run with me and start to move away around the 6k area. Andrew from the RW forum introduced himself prior to the start and he was hoping to stay with me, but after the start I was not sure what happened to him. Slightly different role to pacing friends, where I was employed this time to run 50 minutes no matter what was happening around me, I hope I helped many.
Splits:5.05, 5.03, 5.04, 5.02, 4.49 (25:04), 4.48, 5.03, 4.55, 4.56, 5.12 = 49:59
The 5th & 6th kms were a few seconds each faster than I would have preferred, I was hoping to gain a few seconds but not 20 seconds over 2k, the final km was slow due to when I got to St Kilda Rd I was near walking encouraging as many as possible to get in front of me. Throughout the run I called the time and the pace per km for those around me and encouraged those who we caught up to. Lots of thank you's which is nice and gives you that rewarding feeling.
My plan afterwards was to go for a run along the river, but I ended up having a nice chat with a few friends so a walk back to the Shrine was all that happened.
A nice morning, not cold and no wind.
Friday 16 June 2006
Fri 16 Jun 06, run in the city to Princes Park
13km today and 69km for the week so far, 16 runs/16 days this month
Meet up with Clarkey this morning at Fed Sq, we ran from here around Princes Park and back through the city. According to my Garmin when working we were hanging around the 4:30-40 pace, but I knew 14 days (last day of rest was Fri 2 Jun) in a row was starting to catch up with me, so we slowed to 4:50-5 min pace.
A nice run and probably the warmest morning in quite awhile, I wore tights, shorts, climax T, cap & started with gloves. Rest tomorrow and actually looking forward to it. Plan for Sunday is running as a Pace Leader for the 50 min 10k group in the Run to the G event and then another 10k or so along the Yarra.
Meet up with Clarkey this morning at Fed Sq, we ran from here around Princes Park and back through the city. According to my Garmin when working we were hanging around the 4:30-40 pace, but I knew 14 days (last day of rest was Fri 2 Jun) in a row was starting to catch up with me, so we slowed to 4:50-5 min pace.
A nice run and probably the warmest morning in quite awhile, I wore tights, shorts, climax T, cap & started with gloves. Rest tomorrow and actually looking forward to it. Plan for Sunday is running as a Pace Leader for the 50 min 10k group in the Run to the G event and then another 10k or so along the Yarra.
Thursday 15 June 2006
Thu 15 Jun 06, track session 6 x 400m
6.5km today and 56km for the week so far, 15 runs/15 days this month
Short & sharp tonight, especially in comparison to Tue nights sessions and even yesterdays run. Still feeling the effects of the last few days I knew the sharper stuff tonight would probably be slightly harder than normal.
Started off with 5 laps of the track in lane 4/5, chatting with Dave S & Cam. Dave is off to NZ on Sat for 1 week, for a surfing trip compliments of Quiksilver, WOW, I didn't realise he was that good :-), well done Dave. Did some stretching and a few strides and a lot of chatting. Finally we got the group of guys all ready. VVarying abilities and varying amounts reps by some; tonight's crew, Mitch, Brad, Greg (a triathlete), Me, Dave S, Chris & Cam (starting after us).
Plan 6x400m @ 75 sec with 2 min recovery and Cam was aiming for 68 sec. I forgot my watch tonight, Mitch had his watch to beep on 37, 74 and then 2 min. Off we went, for once we got the first 3 on time, with the majority of us crossing on 74 sec, the 4th rep started to hurt (I think as a result of the last 2 days or just didn't guts it out). The 4th rep the front runners crossed 72, I was probably 74 again, but not as easily. The 5th rep really hurt and I knew it early, the pace was on and I ran off at the 300m and floated down to the start line, the front guys crossed in 70 (shaking my head), the final rep I guts and managed 73 approx according to Mitch.
Hard session, a nice intro for Greg, who seemed to handle the first 4/5 really well.
Plan for tomorrow is a run in the city with Clarkey, hopefully will cruise around 12k in about 4:40ish pace. With 2 of my boys visiting Fri & Sat night, I will have Sat off which will be the first day off in 14 days.
Stuarts Running Blog
-- Site Summary ---
Visits
Total ....................... 11,659
Average per Day ................. 36
Average Visit Length .......... 3:16
This Week ...................... 253
Page Views
Total ....................... 22,657
Average per Day ................. 91
Average per Visit .............. 2.5
This Week ...................... 638
Short & sharp tonight, especially in comparison to Tue nights sessions and even yesterdays run. Still feeling the effects of the last few days I knew the sharper stuff tonight would probably be slightly harder than normal.
Started off with 5 laps of the track in lane 4/5, chatting with Dave S & Cam. Dave is off to NZ on Sat for 1 week, for a surfing trip compliments of Quiksilver, WOW, I didn't realise he was that good :-), well done Dave. Did some stretching and a few strides and a lot of chatting. Finally we got the group of guys all ready. VVarying abilities and varying amounts reps by some; tonight's crew, Mitch, Brad, Greg (a triathlete), Me, Dave S, Chris & Cam (starting after us).
Plan 6x400m @ 75 sec with 2 min recovery and Cam was aiming for 68 sec. I forgot my watch tonight, Mitch had his watch to beep on 37, 74 and then 2 min. Off we went, for once we got the first 3 on time, with the majority of us crossing on 74 sec, the 4th rep started to hurt (I think as a result of the last 2 days or just didn't guts it out). The 4th rep the front runners crossed 72, I was probably 74 again, but not as easily. The 5th rep really hurt and I knew it early, the pace was on and I ran off at the 300m and floated down to the start line, the front guys crossed in 70 (shaking my head), the final rep I guts and managed 73 approx according to Mitch.
Hard session, a nice intro for Greg, who seemed to handle the first 4/5 really well.
Plan for tomorrow is a run in the city with Clarkey, hopefully will cruise around 12k in about 4:40ish pace. With 2 of my boys visiting Fri & Sat night, I will have Sat off which will be the first day off in 14 days.
Stuarts Running Blog
-- Site Summary ---
Visits
Total ....................... 11,659
Average per Day ................. 36
Average Visit Length .......... 3:16
This Week ...................... 253
Page Views
Total ....................... 22,657
Average per Day ................. 91
Average per Visit .............. 2.5
This Week ...................... 638
Wednesday 14 June 2006
Wed 14 Jun 06, a run & then the S2F training group
16km today and 49km for the week so far, 14 runs/14 days this month
I changed into my running gear (Skins top, asics tech T & shorts) and walked to my car near the Shrine and dropped my work clothes. From here I ran at 4:50 pace around the Tan crossing over near the river and going around the MCG and then down to Fed Square, 4.6km.
Tonight I was suppose to lead the fast 5km group, but yet again no takers and the medium group had 2 leaders so I jumped in with the fast 10k group. Got to run the official 10k course with my Garmin, measured exactly 10km, we finished in 43 min. I started to find I was working around the 7k area, feeling the effect of last nights session.
Stretched and chatted afterwards and then ran back 1.5km back to my car and took off my sweaty tops, dry ones on and then drove home, arriving 7:30pm.
A few phone calls tonight and it now appears that we have 2 men's teams for Coliban Relay and nearly 3 womens, excellent stuff!!!
I changed into my running gear (Skins top, asics tech T & shorts) and walked to my car near the Shrine and dropped my work clothes. From here I ran at 4:50 pace around the Tan crossing over near the river and going around the MCG and then down to Fed Square, 4.6km.
Tonight I was suppose to lead the fast 5km group, but yet again no takers and the medium group had 2 leaders so I jumped in with the fast 10k group. Got to run the official 10k course with my Garmin, measured exactly 10km, we finished in 43 min. I started to find I was working around the 7k area, feeling the effect of last nights session.
Stretched and chatted afterwards and then ran back 1.5km back to my car and took off my sweaty tops, dry ones on and then drove home, arriving 7:30pm.
A few phone calls tonight and it now appears that we have 2 men's teams for Coliban Relay and nearly 3 womens, excellent stuff!!!
Tuesday 13 June 2006
Tue 13 Jun 06, track session 5 x 1600m
11km today and 33km for the week so far, 13 runs/13 days this month
Arrived at the track after 5pm from work and chatted with Burkie to go through my last weeks running and to confirm tonights session, prior to him becoming very busy with the youngens, I then got changed out of my work clobber.
As soon as I was into my running gear i took off for my usual 3 laps of the complex and then a lap of the track, just over 3k. Some stretching, strides and then a little more stretching. Tonight's session was again 5 x 1600m @ 95ish per lap, with a 2 min recovery. Burkie did talk about reducing but I mentioned I didn't do very well last week so would prefer to build confidence first. Hopefully tonights reps would be between 6:20-30. Burkie teamed me up with Rory (16), only in his first year of training, he was doing only 3 reps.
Splits & (recovery):
6:25 (2:01)
6:30 (2:02)
6:32 (2:00)
6:30 (2:01)
6:26 (a very slow jog/walk of 300m)
I put on my beanie, LS T and sleeveless jacket and jogged a few laps of the inside area, before I put on my trackie pants and jogged another 2 laps on the inside grassed area. Stopped and chatted with Burkie, went through the session, much happier in comparison to last week, more consistent, the recovery will probably be reduced to 90 next week.
Planning for our men's Coliban (road relay Sat week) has gone to 'poo' as per every year, the second team (Div 6) are struggling with 2 men down, but tonight I chatted with Rory and he is a definite maybe and I just got off my mob, it would appear that one of our 18 years has agreed to return and roll around, thankfully. Both need to register this week.
Edit:I just compared last weeks reps to this weeks, well no wonder they were more consistent and no wonder Burkie gave me a funny look, last week my rest was 45 sec and this week for some reason I asked for 2 min...... "rolling my eyes""
Arrived at the track after 5pm from work and chatted with Burkie to go through my last weeks running and to confirm tonights session, prior to him becoming very busy with the youngens, I then got changed out of my work clobber.
As soon as I was into my running gear i took off for my usual 3 laps of the complex and then a lap of the track, just over 3k. Some stretching, strides and then a little more stretching. Tonight's session was again 5 x 1600m @ 95ish per lap, with a 2 min recovery. Burkie did talk about reducing but I mentioned I didn't do very well last week so would prefer to build confidence first. Hopefully tonights reps would be between 6:20-30. Burkie teamed me up with Rory (16), only in his first year of training, he was doing only 3 reps.
Splits & (recovery):
6:25 (2:01)
6:30 (2:02)
6:32 (2:00)
6:30 (2:01)
6:26 (a very slow jog/walk of 300m)
I put on my beanie, LS T and sleeveless jacket and jogged a few laps of the inside area, before I put on my trackie pants and jogged another 2 laps on the inside grassed area. Stopped and chatted with Burkie, went through the session, much happier in comparison to last week, more consistent, the recovery will probably be reduced to 90 next week.
Planning for our men's Coliban (road relay Sat week) has gone to 'poo' as per every year, the second team (Div 6) are struggling with 2 men down, but tonight I chatted with Rory and he is a definite maybe and I just got off my mob, it would appear that one of our 18 years has agreed to return and roll around, thankfully. Both need to register this week.
Edit:I just compared last weeks reps to this weeks, well no wonder they were more consistent and no wonder Burkie gave me a funny look, last week my rest was 45 sec and this week for some reason I asked for 2 min...... "rolling my eyes""
Monday 12 June 2006
Mon 12 Jun 06, Queens Birthday Public Holiday
14km today and 22km for the week so far, 12 runs/12 days this month
Public holiday and nothing really planned so I will be doing an am & pm run today.
I left my place this morning at 7:30am, adidas tights (way to big, haven't worn since last year and won't again), singlet, LS nike top and cap. According to Foxtel it was 6.8 degrees when I returned home but whilst it was cool I didn't think it was that cold, but then I was fairly covered. The plan for this morning was to sit around 5:10 pace, which was a very easy pace which I actually found very hard to not speed up, I have happily run with others at that pace and slower, but by myself I find it very difficult. But wearing my Garmin I was able to check regularly.
For the locals, I ran from home to Hogan's Rd Reserve and ran the dirt track around the boundaries, then to Morris Rd and then turning into Heaths Rd until I got to Mossfiel Reserve, there I also ran the dirt trail around the boundary, then into some side streets and made my way home, I ran approx 100m past home & then returned to hit 7km exactly. The Garmin stats were 7k, avg pace 5:09, calories 666 (I only note for the obvious reason).
The planned run this arvo is probably 8-9k, with the intent of starting slow and up the pace at regular intervals (similar to last Mon, but shorter & not as intence), but probably only speeding up to 4:15 area, I don't want to push too much, as it is a doubling day and I want to have a quality track session tomorrow.
PM run
Throughout the day I decided that I didn't need to make the second run too hard and I decided I would run the same course but sit around 4:40-50. For the first km I sat on 4:55-5 min pace and then quickened and settled on 4:45. Each time I looked I was creeping faster and faster, 4:30...slow down back to 4:40ish, few minutes later 4:28...slow down again. An enjoyable run, according to Weatherzone it was 11.2 degrees when I started, I wore adidas climax T, long skins & shorts and was quite comfy. Garmin stats; 7.0km, avg pace 4:41 and only 647 calories, same distance but 19 less calories, see there are some advantages of running slightly slower.
Finished off at home with a lot of stretching and some core work.
Public holiday and nothing really planned so I will be doing an am & pm run today.
I left my place this morning at 7:30am, adidas tights (way to big, haven't worn since last year and won't again), singlet, LS nike top and cap. According to Foxtel it was 6.8 degrees when I returned home but whilst it was cool I didn't think it was that cold, but then I was fairly covered. The plan for this morning was to sit around 5:10 pace, which was a very easy pace which I actually found very hard to not speed up, I have happily run with others at that pace and slower, but by myself I find it very difficult. But wearing my Garmin I was able to check regularly.
For the locals, I ran from home to Hogan's Rd Reserve and ran the dirt track around the boundaries, then to Morris Rd and then turning into Heaths Rd until I got to Mossfiel Reserve, there I also ran the dirt trail around the boundary, then into some side streets and made my way home, I ran approx 100m past home & then returned to hit 7km exactly. The Garmin stats were 7k, avg pace 5:09, calories 666 (I only note for the obvious reason).
The planned run this arvo is probably 8-9k, with the intent of starting slow and up the pace at regular intervals (similar to last Mon, but shorter & not as intence), but probably only speeding up to 4:15 area, I don't want to push too much, as it is a doubling day and I want to have a quality track session tomorrow.
PM run
Throughout the day I decided that I didn't need to make the second run too hard and I decided I would run the same course but sit around 4:40-50. For the first km I sat on 4:55-5 min pace and then quickened and settled on 4:45. Each time I looked I was creeping faster and faster, 4:30...slow down back to 4:40ish, few minutes later 4:28...slow down again. An enjoyable run, according to Weatherzone it was 11.2 degrees when I started, I wore adidas climax T, long skins & shorts and was quite comfy. Garmin stats; 7.0km, avg pace 4:41 and only 647 calories, same distance but 19 less calories, see there are some advantages of running slightly slower.
Finished off at home with a lot of stretching and some core work.
Sunday 11 June 2006
Sun 11 Jun 06, The MMM Winter Romp
8km today and for the week so far, 10/11 days I have run this month
At 9:30am I met with a small group of Melbourne Midday Milers, today's event was two laps of the Tan, nominate your own time, so you can go as fast or slow as you like. I noticed on the trophy that this event has been going for many years since early 80s, with even Mr Crosbie with his name as a previous winner, I think 1984...
I nominated 36m 06s as my finishing time, the legs a little tired from yesterdays jaunt and I had no intent on pushing myself too hard. Off we went from the drive way near the Observatory Cafe (breakfast location) running anti-clockwise direction (yuk), for the first km I ran with 2 guys and then dropped off from then once on Anderson St, where I could feel my quads with every step going down the hill. On nearing my first lap I stopped and had a mouthful of water and then continued on. Gary (uncle & a fellow MMM & Western A) was the official time keeper, once finishing my second lap I was told by the group that not surprisingly I was 'way' ahead of my time, 96 seconds.... which means I ran the 2 laps in 34m 30s, and my laps were within 4 seconds or so of each other, which is good. I found the run easy, but my legs were tired, breathing very easy, so 2 laps of low 17s, not bad.
Some pics to follow in time, PM was taking photo's prior & after.
I was thinking last night about my run at Brimbank, it was only 2 years ago I could not break 100 min for a HM, yesterday I easily did that in a training run.
At 9:30am I met with a small group of Melbourne Midday Milers, today's event was two laps of the Tan, nominate your own time, so you can go as fast or slow as you like. I noticed on the trophy that this event has been going for many years since early 80s, with even Mr Crosbie with his name as a previous winner, I think 1984...
I nominated 36m 06s as my finishing time, the legs a little tired from yesterdays jaunt and I had no intent on pushing myself too hard. Off we went from the drive way near the Observatory Cafe (breakfast location) running anti-clockwise direction (yuk), for the first km I ran with 2 guys and then dropped off from then once on Anderson St, where I could feel my quads with every step going down the hill. On nearing my first lap I stopped and had a mouthful of water and then continued on. Gary (uncle & a fellow MMM & Western A) was the official time keeper, once finishing my second lap I was told by the group that not surprisingly I was 'way' ahead of my time, 96 seconds.... which means I ran the 2 laps in 34m 30s, and my laps were within 4 seconds or so of each other, which is good. I found the run easy, but my legs were tired, breathing very easy, so 2 laps of low 17s, not bad.
Some pics to follow in time, PM was taking photo's prior & after.
I was thinking last night about my run at Brimbank, it was only 2 years ago I could not break 100 min for a HM, yesterday I easily did that in a training run.
Saturday 10 June 2006
Sat 10 Jun 06, Brimbank Park, Club 'pack run'
20.2km today and 90km for the week so far, 9/10 days I ran this month
For the readers of my blog and especially the ones who leave comments behind of assistance, caring, wisdon & opinions I thank you so much. There are also readers who don't leave comments but either talk to me personally or use email, I too thank you. Most who read regularly would know I blog about some of my personal issues which I make cryptic reference too and a very small group actually understand the complexities of these issues. I would like to thank you so much for your support, but at the moment I am struggling with this direction and I will no longer post my feelings here, well I intend not for a while, I will use my blog for the original reason I created it, to log my runs, races and training thoughts!
A busy morning on a very foggy Melbourne day with a top temp of 9.5 degrees, I made my way out to Brimbank Park. The group were leaving at 1pm but I couldn't arrive until 1:10ish and to be honest it didn't make to much of a difference as I knew I would more than likely end up running by myself after 30 min anyway, due to differing abilities and because I intended to be running further than others. Anyway, I took off straight away, singlet, shorts & Garmin. After a 5 min I caught up to a bunch of the girls from my club who had stopped for a toilet break, past then rapidly, it was only then I realised I was moving a tad too quick, I was sitting on 4:20-25 which was way to fast for the first 7 min of a 90+ min run, so moved ahead by 500m ish and then slowed down to 4:40ish.
Around 15 min I caught up to Cam & Darren (who is racing the All Schools & Secondary Schools this week, so he turned at 20min), they were moving at fairly casual pace. Cam and I the stayed together chatting about stuff for the next 18-20 min running at 4:40 pace, then Cam turned so he could run back and then hit some of the bigger hills in the park. I continued onwards to the Canning Rd overpass, which was just over 10k, I stopped and walked for 1 min to relax the legs and then turned and ran back, trying to sit on a consistent pace. The Garmin stats for the run were 20.2km in 93:55, with the first couple of k's too quick and working the last couple, I was happy with the remaining consistent kms.
This is the first week in the 90s for quite awhile, I will probably drop the kms back into the low 80 area for next week. My Sunday run is not going to be the You Yangs now, last night I was reminded that the Midday Milers
have one of their annual events on Sunday morning, the concept is pick a time for two laps of the Tan and then run with no watch, closest wins, then breaky and some good conversation. So this is where I will be heading, with some warming up and maybe a short cool down, I should clock at least 10km for the day which will be a good recovery to a possibiliy too fast long one today.
For the readers of my blog and especially the ones who leave comments behind of assistance, caring, wisdon & opinions I thank you so much. There are also readers who don't leave comments but either talk to me personally or use email, I too thank you. Most who read regularly would know I blog about some of my personal issues which I make cryptic reference too and a very small group actually understand the complexities of these issues. I would like to thank you so much for your support, but at the moment I am struggling with this direction and I will no longer post my feelings here, well I intend not for a while, I will use my blog for the original reason I created it, to log my runs, races and training thoughts!
A busy morning on a very foggy Melbourne day with a top temp of 9.5 degrees, I made my way out to Brimbank Park. The group were leaving at 1pm but I couldn't arrive until 1:10ish and to be honest it didn't make to much of a difference as I knew I would more than likely end up running by myself after 30 min anyway, due to differing abilities and because I intended to be running further than others. Anyway, I took off straight away, singlet, shorts & Garmin. After a 5 min I caught up to a bunch of the girls from my club who had stopped for a toilet break, past then rapidly, it was only then I realised I was moving a tad too quick, I was sitting on 4:20-25 which was way to fast for the first 7 min of a 90+ min run, so moved ahead by 500m ish and then slowed down to 4:40ish.
Around 15 min I caught up to Cam & Darren (who is racing the All Schools & Secondary Schools this week, so he turned at 20min), they were moving at fairly casual pace. Cam and I the stayed together chatting about stuff for the next 18-20 min running at 4:40 pace, then Cam turned so he could run back and then hit some of the bigger hills in the park. I continued onwards to the Canning Rd overpass, which was just over 10k, I stopped and walked for 1 min to relax the legs and then turned and ran back, trying to sit on a consistent pace. The Garmin stats for the run were 20.2km in 93:55, with the first couple of k's too quick and working the last couple, I was happy with the remaining consistent kms.
This is the first week in the 90s for quite awhile, I will probably drop the kms back into the low 80 area for next week. My Sunday run is not going to be the You Yangs now, last night I was reminded that the Midday Milers
have one of their annual events on Sunday morning, the concept is pick a time for two laps of the Tan and then run with no watch, closest wins, then breaky and some good conversation. So this is where I will be heading, with some warming up and maybe a short cool down, I should clock at least 10km for the day which will be a good recovery to a possibiliy too fast long one today.
Friday 9 June 2006
Fri 09 Jun 06, a run along the Yarra and around the Shrine
11km today and 70km for the week so far, 8/9 runs this month
Parked on the Tan at 6:45 and jogged for 15 minutes and finished up at Fed Square where I waited a minute for Clarkey and then we took off at a casual pace along the Yarra making our way to Chapel St where we crossed and returned back to St Kilda Rd. When we arrived at Chapel, I mentioned that it happened very easy and quick, I know chatting does make time pass by.
After returning back to St Kilda Rd we went our seperate ways and I was running down St Kilda Rd, said hi to Kylie Dick (number one distance female at Doncaster AC, has been on the podium for Melb Marathon a few times). I was trying to guess what pace Clarkey and I had been going, I decided 4:40ish pace. I continued past the Shrine and around Edmund Herring oval and back tracked on the Tan a bit so I could go past the 2k marker and take note of my pace over each 250/500 marker. I didn't think I had increased my pace much, but I was passing the markers at 4:20 pace, no matter, it felt easy. I ran 1500m on the Tan and then made my way back to the car, all up 51 min. I probably ran further than 11km, but not 12...
Unless my boys 'rock up' tonight, I will running at Brimbank tomorrow with my Club and possibly the You Yangs on Sunday. Tomorrow's run will see another 80+ week, hopefully next week will be the same and then I will back it up to 60k for a week and hopefully freshen a little for the Coliban Relays and so I can return back for another 4 week block. 22 Jul 06 is my next aimed race day, State 12k XC race at Jells Park, there are others before but they are not in my BIG plan.
I was asked today by a friend so how is your life, well I have food in the cupboard, some money in the wallet and enjoying my running again, the rest will happen if it happens!
Parked on the Tan at 6:45 and jogged for 15 minutes and finished up at Fed Square where I waited a minute for Clarkey and then we took off at a casual pace along the Yarra making our way to Chapel St where we crossed and returned back to St Kilda Rd. When we arrived at Chapel, I mentioned that it happened very easy and quick, I know chatting does make time pass by.
After returning back to St Kilda Rd we went our seperate ways and I was running down St Kilda Rd, said hi to Kylie Dick (number one distance female at Doncaster AC, has been on the podium for Melb Marathon a few times). I was trying to guess what pace Clarkey and I had been going, I decided 4:40ish pace. I continued past the Shrine and around Edmund Herring oval and back tracked on the Tan a bit so I could go past the 2k marker and take note of my pace over each 250/500 marker. I didn't think I had increased my pace much, but I was passing the markers at 4:20 pace, no matter, it felt easy. I ran 1500m on the Tan and then made my way back to the car, all up 51 min. I probably ran further than 11km, but not 12...
Unless my boys 'rock up' tonight, I will running at Brimbank tomorrow with my Club and possibly the You Yangs on Sunday. Tomorrow's run will see another 80+ week, hopefully next week will be the same and then I will back it up to 60k for a week and hopefully freshen a little for the Coliban Relays and so I can return back for another 4 week block. 22 Jul 06 is my next aimed race day, State 12k XC race at Jells Park, there are others before but they are not in my BIG plan.
I was asked today by a friend so how is your life, well I have food in the cupboard, some money in the wallet and enjoying my running again, the rest will happen if it happens!
Thursday 8 June 2006
Thu 08 Jun 06, track 6 x 400m
7km today and 59km for the week so far, 7/8 runs this month
I arrived at the track at 5pm and according to my outside car temp guage it was still 11 degrees, so I thought Skins top, singlet & shorts would be fine, but during my recoveries I knew I had made the wrong decision, the back of your legs get so cold when jogging slowly, until further notice all rep sessions will be done with tights!!! And Burkie is more than happy with that decision.
Still with long pants and long T shirt, I took off for my normal 15-17 min warm up, 3 laps of the complex and a lap of drills, by myself. Whilst warming up I could see Cam & Mitch warming up too, so I suspected I would be joining the fast boys tonight. Stretch and 3 x 60m, change my to my flats and 2 more strides whilst waiting, a quick chat with Burkie and yep I was right, join with Cam (18) & Mitch (21). Mitch is experiencing his first winter of XC, previously concentrating on 100s, 200s and occassioanl 400s, but last summer he ran a couple of 800s (2m 03 & 2m 05s) and he started doing duathlons, so endurance based training is all new to him.
The plan, 6x400m @ 76 sec, 74 for Mitch & 68 for Cam. Mitch & I start to gether and Cam to leave later and catch us. Well the first 200m, Mitch took off so quick with me following a metre or 2 back, 200 in 35, OMG this is going to hurt, I slowed a bit to try and get a little bit of control back. All of my splits are my times, Mitch was ahead each time by 2-3 sec and Cam got his reps, 4x68, 1x69 & last one 66.
Splits (recovery):
74.1 (2:00)
76.1 (1:59)
76.2 (2:01)
76.1 (1:59)
76.4 (2:02)
75.01
Burkie mentioned that the recoveries will be reduced from next week, I knew I shouldn't have been so consistent...he did mention that he will work on reducing down to 45 sec, I looked and smiled, I'm sure that was directed at the younger guys.
A short cool down tonight (2 laps), the fog was rolling in and it was becoming very cold, before my cool down I had my Skins tights on and LS T and jacket but it was very cool, time for the beanie for the cool down too.
I arrived at the track at 5pm and according to my outside car temp guage it was still 11 degrees, so I thought Skins top, singlet & shorts would be fine, but during my recoveries I knew I had made the wrong decision, the back of your legs get so cold when jogging slowly, until further notice all rep sessions will be done with tights!!! And Burkie is more than happy with that decision.
Still with long pants and long T shirt, I took off for my normal 15-17 min warm up, 3 laps of the complex and a lap of drills, by myself. Whilst warming up I could see Cam & Mitch warming up too, so I suspected I would be joining the fast boys tonight. Stretch and 3 x 60m, change my to my flats and 2 more strides whilst waiting, a quick chat with Burkie and yep I was right, join with Cam (18) & Mitch (21). Mitch is experiencing his first winter of XC, previously concentrating on 100s, 200s and occassioanl 400s, but last summer he ran a couple of 800s (2m 03 & 2m 05s) and he started doing duathlons, so endurance based training is all new to him.
The plan, 6x400m @ 76 sec, 74 for Mitch & 68 for Cam. Mitch & I start to gether and Cam to leave later and catch us. Well the first 200m, Mitch took off so quick with me following a metre or 2 back, 200 in 35, OMG this is going to hurt, I slowed a bit to try and get a little bit of control back. All of my splits are my times, Mitch was ahead each time by 2-3 sec and Cam got his reps, 4x68, 1x69 & last one 66.
Splits (recovery):
74.1 (2:00)
76.1 (1:59)
76.2 (2:01)
76.1 (1:59)
76.4 (2:02)
75.01
Burkie mentioned that the recoveries will be reduced from next week, I knew I shouldn't have been so consistent...he did mention that he will work on reducing down to 45 sec, I looked and smiled, I'm sure that was directed at the younger guys.
A short cool down tonight (2 laps), the fog was rolling in and it was becoming very cold, before my cool down I had my Skins tights on and LS T and jacket but it was very cool, time for the beanie for the cool down too.
Wednesday 7 June 2006
Wed 7 Jun 06, a run & a S2F training run
12km today and 52km for the week so far, 6/7 runs this month
Left work just after 5pm, after arriving just after 7am, so along & busy day in the public service world.... Dropped my clothes and bag at the car (on the Tan) and then took off around the Tan, whilst running I bumped into Tyler (Glenhuntly runner 17th at 16k XC) and had a chat for 5-8 minutes before moving in different directions.
After a casual run upto Anderson St I turned left and crossed at the fwy and made my way back along the river and then crossing at the Tennis Centre and then over the bridge to the G and going over the bnew bridge into Fed Square and to the Attrium, where the S2F crew meet for the training runs (Run to the G).
Tonight I was allocated the fast 5k group, which has proven over the past few weeks to be very unpopular, I haven't been able to encourage any partipants and the previous RL had the same problem, BUT, tonight one of the girls who is there each week and has been running with the S2F Wed group for nearly a year, came up and asked about the pace, I said 4:30-5 min, but it all depends on how many there are running. I suggested if I got no takers and she was happy for a one on one then off we go.
Well as it turned out no takers so we took off straight away to get going, as it was cooling down, and she was worried she could only run 5:20 pace, well I'm not exactly sure what pace we were running but it wasn't 5:20, I suspect the first 2/3 was just sub 5 min pace and worse case the last 2k around 5-5:10 pace, a good run for her and she was very happy when we finished, she reckons she couldn't have raced that fast.
Again I am reminded why I enjoy this Run Leading stuff so much, I do very much enjoy helping others and passing on the little bits I have picked up. Afterwards I ran back to my car near the Shrine. All up a satisfying evening, all casual.
Left work just after 5pm, after arriving just after 7am, so along & busy day in the public service world.... Dropped my clothes and bag at the car (on the Tan) and then took off around the Tan, whilst running I bumped into Tyler (Glenhuntly runner 17th at 16k XC) and had a chat for 5-8 minutes before moving in different directions.
After a casual run upto Anderson St I turned left and crossed at the fwy and made my way back along the river and then crossing at the Tennis Centre and then over the bridge to the G and going over the bnew bridge into Fed Square and to the Attrium, where the S2F crew meet for the training runs (Run to the G).
Tonight I was allocated the fast 5k group, which has proven over the past few weeks to be very unpopular, I haven't been able to encourage any partipants and the previous RL had the same problem, BUT, tonight one of the girls who is there each week and has been running with the S2F Wed group for nearly a year, came up and asked about the pace, I said 4:30-5 min, but it all depends on how many there are running. I suggested if I got no takers and she was happy for a one on one then off we go.
Well as it turned out no takers so we took off straight away to get going, as it was cooling down, and she was worried she could only run 5:20 pace, well I'm not exactly sure what pace we were running but it wasn't 5:20, I suspect the first 2/3 was just sub 5 min pace and worse case the last 2k around 5-5:10 pace, a good run for her and she was very happy when we finished, she reckons she couldn't have raced that fast.
Again I am reminded why I enjoy this Run Leading stuff so much, I do very much enjoy helping others and passing on the little bits I have picked up. Afterwards I ran back to my car near the Shrine. All up a satisfying evening, all casual.
Tuesday 6 June 2006
Tue 06 Jun 06, track session 5 x 1600m
12km today and 40km for the week so far, 5/6 runs this month
Picked up my new contacts prior to training, arriving at the track about 5:10pm. It was just starting to cool down when I arrived, according to my car it was 11 degrees. I started my warm up (by myself tonight) around the VU Complex three times and watched the fog start to roll in and could feel the air getting cooler by the lap. After my third lap I did 300m of the track and did some drills.
Some light stretching and 3 x 60m strides at my 1k pace, whilst waiting for Burkie I did some more stretching, once avail we went through my week so far and he tried to work out what I had planned for the rest of the week and w/e, but as I am unsure of the boys availability I couldn't answer. Well you can do a big one, 5x1600m @ 10k pace with 40 sec standing recovery.....
Tonight's attire, Skins sleeveless top, adidas climax T, nike tights and nike zoom elite on the feet. No company tonight, so off I go. I knew I had to get the first rep right or the whole session could and would turn to shit, aiming for 95 sec per lap, which is 6:20 per rep. Well I got the first couple right, but I know I am not in sub 40 shape, no-where near it, struggled in the third and battled on for the 4th & 5th. Having to slow my pace per lap and slightly increase the recovery.
Splits (recovery):
6:19 (42)
6:28 (45)
6:41 (55)
6:42 (55)
6:26
Once dressed in jacket and pants, I did two laps of the track and then two laps of the grassed area inside the track. Wasn't that great of a session, highlight, I did battle through and didn't give in, but I was hoping I could have kept the 3rd & 4th reps much closer to 6:30.
Picked up my new contacts prior to training, arriving at the track about 5:10pm. It was just starting to cool down when I arrived, according to my car it was 11 degrees. I started my warm up (by myself tonight) around the VU Complex three times and watched the fog start to roll in and could feel the air getting cooler by the lap. After my third lap I did 300m of the track and did some drills.
Some light stretching and 3 x 60m strides at my 1k pace, whilst waiting for Burkie I did some more stretching, once avail we went through my week so far and he tried to work out what I had planned for the rest of the week and w/e, but as I am unsure of the boys availability I couldn't answer. Well you can do a big one, 5x1600m @ 10k pace with 40 sec standing recovery.....
Tonight's attire, Skins sleeveless top, adidas climax T, nike tights and nike zoom elite on the feet. No company tonight, so off I go. I knew I had to get the first rep right or the whole session could and would turn to shit, aiming for 95 sec per lap, which is 6:20 per rep. Well I got the first couple right, but I know I am not in sub 40 shape, no-where near it, struggled in the third and battled on for the 4th & 5th. Having to slow my pace per lap and slightly increase the recovery.
Splits (recovery):
6:19 (42)
6:28 (45)
6:41 (55)
6:42 (55)
6:26
Once dressed in jacket and pants, I did two laps of the track and then two laps of the grassed area inside the track. Wasn't that great of a session, highlight, I did battle through and didn't give in, but I was hoping I could have kept the 3rd & 4th reps much closer to 6:30.
Monday 5 June 2006
Mon 05 Jun 06, an easy run that became a 'Kenyan' tempo run
13.5km today and 28km for the week so far, 4/5 runs this month
I got home slightly early today because I had to pick something up before 5pm, so I left work at 4pm, but strangely I couldn't remember what or where I was suppose to go??? But being the stubborn person I can be, I still left work with the hope that it would come to me...but it didn't. SO I got home early and decided to hit the roads and go for an easy 12-14km run.
Whilst it was a cool day here in Melbourne there was some sun and it was still light so I went for my Skins top, white singlet over the top as I was running on the roads and a pair of shorts. I got about 500-600m into my run and I realised that my Garmin hadn't kicked in and I had been running for nearly 3 minutes but 0km, so I reset and took off again. Sitting on 5m-5:05 pace for nearly 10 min when I decided that whilst I wanted an easy run I didn't want to repeat yesterdays run so I increased my pace to 4:50, it was then I realised, I had to pick up my contact lenses!!! Oh well, maybe tmw!!
After awhile I started to get bored with this pace so I increased again to 4:40-5 pace and this was when I remembered a session that Tim Crosbie had mentioned to me a few months ago. This session is popular with the Kenyans (hence the name I gave my run), they start slowly and continously get faster and faster, so I thought, yep, sounds good. I made sure I was now running 4:40 pace and waited 5 min and then increased to 4:30 pace which was nice and comfy and sat on this for 12 minutes before I moved up to 4:20, I sat on this pace until I hit the 10k mark which is a set of lights which I had to stop at.
With a little rest I took off and was running 4:10 pace for 5min and then for the next 5 min I sat sub 4 min pace. According to my Garmin the fastest was 3:38, but I suspect that was only a little bit. With 1km until home I dropped the pace to start my cool down, back to 4:50 pace until 100m from home where I walked for the final part of tonight's run.
So a boring old easy run became a fun session with a little bit of fast stuff. Once inside, rehydrated with Musashi electrolytes and did about 10 min of stretching and then a lovely warm shower.
I got home slightly early today because I had to pick something up before 5pm, so I left work at 4pm, but strangely I couldn't remember what or where I was suppose to go??? But being the stubborn person I can be, I still left work with the hope that it would come to me...but it didn't. SO I got home early and decided to hit the roads and go for an easy 12-14km run.
Whilst it was a cool day here in Melbourne there was some sun and it was still light so I went for my Skins top, white singlet over the top as I was running on the roads and a pair of shorts. I got about 500-600m into my run and I realised that my Garmin hadn't kicked in and I had been running for nearly 3 minutes but 0km, so I reset and took off again. Sitting on 5m-5:05 pace for nearly 10 min when I decided that whilst I wanted an easy run I didn't want to repeat yesterdays run so I increased my pace to 4:50, it was then I realised, I had to pick up my contact lenses!!! Oh well, maybe tmw!!
After awhile I started to get bored with this pace so I increased again to 4:40-5 pace and this was when I remembered a session that Tim Crosbie had mentioned to me a few months ago. This session is popular with the Kenyans (hence the name I gave my run), they start slowly and continously get faster and faster, so I thought, yep, sounds good. I made sure I was now running 4:40 pace and waited 5 min and then increased to 4:30 pace which was nice and comfy and sat on this for 12 minutes before I moved up to 4:20, I sat on this pace until I hit the 10k mark which is a set of lights which I had to stop at.
With a little rest I took off and was running 4:10 pace for 5min and then for the next 5 min I sat sub 4 min pace. According to my Garmin the fastest was 3:38, but I suspect that was only a little bit. With 1km until home I dropped the pace to start my cool down, back to 4:50 pace until 100m from home where I walked for the final part of tonight's run.
So a boring old easy run became a fun session with a little bit of fast stuff. Once inside, rehydrated with Musashi electrolytes and did about 10 min of stretching and then a lovely warm shower.
Sunday 4 June 2006
Sun 04 Jun 06, a sore and tired run
15km today and for the week so far, 3/4 runs this month
Out the door from home at 7:45am, T shirt, cap and shorts, weather not to bad probably 8-10 degrees. My run started with some discomfort in the left glute and both inner thighs (groin) and overall the legs felt very tired. Today I decided to wearing my Garmin for distance and pace, but I knew pace was not going to be a real issue today, the plan was to feel easy.
I ran for 77 minutes, and hit 15.2km when I got home. A tough & slow day at the office, alone and could have easily stopped at any time, but a tick in the box, another run in the 'bank'. Stretched, showered, had 2 bowls of cerial for breaky and toast about 30 minutes later, was very hungry this morning.
Legs are still a little tired, so I will take it easy again tomorrow and ease back into the week.
The perma-link above was posted by Plu, an article about making your blog more interesting and readable. I found this article interesting for various reasons, I started my blog for me, a place to write my running stats instead of a spreadsheet, I could update from home, work or a cafe and not just from my home PC, I could also write lots of thoughts. One statement in the article;
Well this could be hard for me as I do have a cryptic personality at times, but I am sure the readers of my blog have worked that out over time. But I did very much enjoy the article and if you are a blogger I suggest you may enjoy a read if you haven't already.
Out the door from home at 7:45am, T shirt, cap and shorts, weather not to bad probably 8-10 degrees. My run started with some discomfort in the left glute and both inner thighs (groin) and overall the legs felt very tired. Today I decided to wearing my Garmin for distance and pace, but I knew pace was not going to be a real issue today, the plan was to feel easy.
I ran for 77 minutes, and hit 15.2km when I got home. A tough & slow day at the office, alone and could have easily stopped at any time, but a tick in the box, another run in the 'bank'. Stretched, showered, had 2 bowls of cerial for breaky and toast about 30 minutes later, was very hungry this morning.
Legs are still a little tired, so I will take it easy again tomorrow and ease back into the week.
The perma-link above was posted by Plu, an article about making your blog more interesting and readable. I found this article interesting for various reasons, I started my blog for me, a place to write my running stats instead of a spreadsheet, I could update from home, work or a cafe and not just from my home PC, I could also write lots of thoughts. One statement in the article;
Write honestly. Don’t hide, and don’t stop short.
Well this could be hard for me as I do have a cryptic personality at times, but I am sure the readers of my blog have worked that out over time. But I did very much enjoy the article and if you are a blogger I suggest you may enjoy a read if you haven't already.
Saturday 3 June 2006
Sat 03 Jun 06, AV 10 mile XC Championships @ Frankston
20km today and 85km for the week so far, 2/3 runs this month
Well I can now tell everyone how not to prepare themselve for a 16km Cross Country Race. Had a great day/evening/night/early morning yesterday, a work function, ten pin bowling & lunch, which became a billards comp, then a trip to the casino, a band & back to the casino and did I mention start drinking about 12pm and get home 3am ish...... oh well, I had a great time, walked out with more money than I walked in with, watched a mate win a lot of money and ended up quite intoxicated.
But to my race.... Cam picked me up at 11:30ish and then we picked Ads on the way and then into the city where my car was, swapped cars and then made 'the trek' to Frankston. Arrived 1:20ish, a bit of a chat, got our Sunshine singlets (AV Traditional Day & we couldn't get a Werribee top) and then took off for a lap of the 4k course for a look and warm up.
Strangely the race started quite late, more than 20 minutes behind scheduled, very unusual for AV. Today Western A's struggled to get a men's team on the park, with the bare numbers, ads recovering from an abdominal strain/tear, Cam & Darren racing their furthest distance, Gary returning from a calf injury and still having a back complaint and myself returning from a few admissions to hospital in the past fortnight (& recovering from over indulgence). Others missing due to work, injuries or other personal commitments.
Before the race I was hoping and planning on a 70 min race, which would be a PB of more than 2 1/2 minutes, this may have been a struggle, but that was the plan using the GTR as a guide, but very early I knew this was not going to happen.
Splits:
17:33
18:45
18:42
18:41
1h 13m 41s
I got about 3k into the race and I very quickly discovered I was in trouble, no energy and every step was a struggle, so I slowed down to try and regroup, but after my first lap I knew I needed to slow it down to a strong training run pace and concentrate on finishing for the points. Without me finishing there would be NO points for Western A's (5 must finish for Div 4 points).
So a very poor result but still my second fastest time over the distance for a 4th time. The course is flatish but not a fast course, if that makes sense. Finished the race with sore left glute, both groin muscles felt very tired and my legs feel a little trashed, but overall I wanted to get home, eat and rest, but a long drive back to Hoppers via the city & Williamstown.
Well I can now tell everyone how not to prepare themselve for a 16km Cross Country Race. Had a great day/evening/night/early morning yesterday, a work function, ten pin bowling & lunch, which became a billards comp, then a trip to the casino, a band & back to the casino and did I mention start drinking about 12pm and get home 3am ish...... oh well, I had a great time, walked out with more money than I walked in with, watched a mate win a lot of money and ended up quite intoxicated.
But to my race.... Cam picked me up at 11:30ish and then we picked Ads on the way and then into the city where my car was, swapped cars and then made 'the trek' to Frankston. Arrived 1:20ish, a bit of a chat, got our Sunshine singlets (AV Traditional Day & we couldn't get a Werribee top) and then took off for a lap of the 4k course for a look and warm up.
Strangely the race started quite late, more than 20 minutes behind scheduled, very unusual for AV. Today Western A's struggled to get a men's team on the park, with the bare numbers, ads recovering from an abdominal strain/tear, Cam & Darren racing their furthest distance, Gary returning from a calf injury and still having a back complaint and myself returning from a few admissions to hospital in the past fortnight (& recovering from over indulgence). Others missing due to work, injuries or other personal commitments.
Before the race I was hoping and planning on a 70 min race, which would be a PB of more than 2 1/2 minutes, this may have been a struggle, but that was the plan using the GTR as a guide, but very early I knew this was not going to happen.
Splits:
17:33
18:45
18:42
18:41
1h 13m 41s
I got about 3k into the race and I very quickly discovered I was in trouble, no energy and every step was a struggle, so I slowed down to try and regroup, but after my first lap I knew I needed to slow it down to a strong training run pace and concentrate on finishing for the points. Without me finishing there would be NO points for Western A's (5 must finish for Div 4 points).
So a very poor result but still my second fastest time over the distance for a 4th time. The course is flatish but not a fast course, if that makes sense. Finished the race with sore left glute, both groin muscles felt very tired and my legs feel a little trashed, but overall I wanted to get home, eat and rest, but a long drive back to Hoppers via the city & Williamstown.
Thursday 1 June 2006
Thu 01 Jun 06, track 6 x 400m
8km today and 65km for the week so far, 1/1 runs this month
A new month, hopefully this one will be on the improve in many ways, running to get back on track, health, work & maybe even one day a love life.
I arrived at the track just after 5pm and after hello to those present I chucked on my Garmin and then did 3 laps of the VU Complex with Dave S. I wanted to know exactly how far this run was as I do it regular and have always thought it would be close to 1km, which it is 920m for one lap. So we did 3 laps, chatting away about stuff and then finished off with a few strides and some stretching. I enjoy training with Dave, we are of similar pace, generally speaking, but 21 & 39, but Dave's primary focus is on his ironman/life saving skills and running is just one part of his sport. We always have a good chat which is definitely one aspect of belonging to a club that I really enjoy.
Anyway to my running, tonight was going to be fun, Burkie wanted to get most of his older squad members doing the same thing. So a nice sized group with most of us aiming for the same time. Mitch, Brad, Rory, Dave & Me, then Chris taking off 2-3 sec after & Cam 6 sec after. The intent was for 6 x 400m @ 78-80 sec with 2 min recovery. The recovery time is quite long but I think with this w/e race and just returning it would help ensure a successful session. Compared to the normal 1 or 2 guys, a pack of 7 was going to be enjoyable. Burkie was hoping I would help control the pack a little, a few of the guys last week had their splits all over the place, ranging from 75-85, just couldn't get their pace right, well tonight we were a little all over the place too, but generally fast.
With the inside front runner changing each time, but for consistency I sat on the line of 1/2 at the front but allowing the inside to control the pace, but I would call the time at 200m. Splits, get ready, they are all fast and a bit all over the place, at least the recovery (slow jog) were on time:
Splits (recovery):
1:14.3 (2:00) - yep too fast
1:17.3 (2:00) - getting closer
1:19.1 (2:01) - 16 year old sets the pace & gets it
1:15.7 (1:59) - different 16 year old doing his last rep works us hard
1:16.6 (2:01) - its confirmed we have no idea of pace
1:11.4 - I tell everyone I am aiming for 75, I crossed last in 71, OMG, Burkie told us it looked like a full on race when we hit the 300 with Cam & Chris coming from behind and going around.
Finished off with a walk of 200m, some warm clothes on and then 4 laps anti clockwise. I really enjoyed tonight, my first rep session with Brad & Mitch who train with a different squad and normally work on 4's & 8's and are competing XC for the first time. Doing rep work with a good sized group was lots of fun and would have looked better than the normal small groups of one & two, in my opinion.
A new month, hopefully this one will be on the improve in many ways, running to get back on track, health, work & maybe even one day a love life.
I arrived at the track just after 5pm and after hello to those present I chucked on my Garmin and then did 3 laps of the VU Complex with Dave S. I wanted to know exactly how far this run was as I do it regular and have always thought it would be close to 1km, which it is 920m for one lap. So we did 3 laps, chatting away about stuff and then finished off with a few strides and some stretching. I enjoy training with Dave, we are of similar pace, generally speaking, but 21 & 39, but Dave's primary focus is on his ironman/life saving skills and running is just one part of his sport. We always have a good chat which is definitely one aspect of belonging to a club that I really enjoy.
Anyway to my running, tonight was going to be fun, Burkie wanted to get most of his older squad members doing the same thing. So a nice sized group with most of us aiming for the same time. Mitch, Brad, Rory, Dave & Me, then Chris taking off 2-3 sec after & Cam 6 sec after. The intent was for 6 x 400m @ 78-80 sec with 2 min recovery. The recovery time is quite long but I think with this w/e race and just returning it would help ensure a successful session. Compared to the normal 1 or 2 guys, a pack of 7 was going to be enjoyable. Burkie was hoping I would help control the pack a little, a few of the guys last week had their splits all over the place, ranging from 75-85, just couldn't get their pace right, well tonight we were a little all over the place too, but generally fast.
With the inside front runner changing each time, but for consistency I sat on the line of 1/2 at the front but allowing the inside to control the pace, but I would call the time at 200m. Splits, get ready, they are all fast and a bit all over the place, at least the recovery (slow jog) were on time:
Splits (recovery):
1:14.3 (2:00) - yep too fast
1:17.3 (2:00) - getting closer
1:19.1 (2:01) - 16 year old sets the pace & gets it
1:15.7 (1:59) - different 16 year old doing his last rep works us hard
1:16.6 (2:01) - its confirmed we have no idea of pace
1:11.4 - I tell everyone I am aiming for 75, I crossed last in 71, OMG, Burkie told us it looked like a full on race when we hit the 300 with Cam & Chris coming from behind and going around.
Finished off with a walk of 200m, some warm clothes on and then 4 laps anti clockwise. I really enjoyed tonight, my first rep session with Brad & Mitch who train with a different squad and normally work on 4's & 8's and are competing XC for the first time. Doing rep work with a good sized group was lots of fun and would have looked better than the normal small groups of one & two, in my opinion.
Subscribe to:
Posts (Atom)