Saturday 30 September 2006
September's Running Stats
SEP KM - 240
YTD - 2356km
INJURIES - not injuries but spots I am aware of...sore right heel and some tightness in the left shin.
EXCUSES - reduced my distances after the HM and took a few days off here & there, just because.
RACES COMPLETED - AV Half Marathon PB by more than 80 seconds, AV Tan Relay & 2 Corporate Cup races around the Tan and a 5km handicap race at Williamstown
RACES COMING UP - One more Corporate Cup & maybe a 800/1500/3000/5000 track race.
GOALS - Start working on some speed and hold my base endurance, maybe even try to lose a kilo or two.
Sat 30 Sep 06, AFL Grand Final Day, Swans V West Coast
8km today and 61km for the week.
Arriving at Williamstown Aths Track at 7:30am to register and prepare myself for the Hobson Bay Running Club 5km Handicap Race starting near the Aths track. Running today as a guest, invited by a few members, one who also runs with Western A's. Typical handicap for a guest, you give your proposed time and they work out your handicap, I proposed approx 19 minute, slightly over inflated (but this probably doesn't surprise some), with out taking into consideration yesterdays 17km run. Oh well...
I arrived and registered and after chatting with a few faces I recognised, I discovered that I knew nearly 15-20 people, strangely a few Wyndham region people and of course others I have just got to know from races and running groups. I started with a 2.5km warm up (with Steven) and then 4x50m strides with Adam (ads). I was starting on 15 minutes, I took off with a couple of guys starting 10 seconds after me that I knew I would be in and around, either me beat them or them get me in the final 500m or so, which is exactly the what happened, both ways.
My run, 19:21 wasn't as fast as I hoped, but it was my 3rd fastest 5k race and my fastest on the road, so I can take that away with me. The tight turns each 1.25km slowed me a bit and of course a decent run on Friday morning took a little of the freshness away.
1.25km Splits:
4.27 (a tad too fast)
4.55 (lost a little concentration)
5.01 (probably should have been 5-10 sec faster)
4.56
19:21.30
A nice breaky afterwards supplied from the Hobo's, not bad for $4...
The AFL Grand Final:As a proud & paid up member of the SFC/SMFC for many years, since the days of Lakeside Oval here in Melbourne and now in Sydney I wish it was a different result but I would rather lose a GF like we did than be hammered or worse still, not make it!
No matter what anyone says, it is better to come 2nd than 3rd or lower...
:(
Arriving at Williamstown Aths Track at 7:30am to register and prepare myself for the Hobson Bay Running Club 5km Handicap Race starting near the Aths track. Running today as a guest, invited by a few members, one who also runs with Western A's. Typical handicap for a guest, you give your proposed time and they work out your handicap, I proposed approx 19 minute, slightly over inflated (but this probably doesn't surprise some), with out taking into consideration yesterdays 17km run. Oh well...
I arrived and registered and after chatting with a few faces I recognised, I discovered that I knew nearly 15-20 people, strangely a few Wyndham region people and of course others I have just got to know from races and running groups. I started with a 2.5km warm up (with Steven) and then 4x50m strides with Adam (ads). I was starting on 15 minutes, I took off with a couple of guys starting 10 seconds after me that I knew I would be in and around, either me beat them or them get me in the final 500m or so, which is exactly the what happened, both ways.
My run, 19:21 wasn't as fast as I hoped, but it was my 3rd fastest 5k race and my fastest on the road, so I can take that away with me. The tight turns each 1.25km slowed me a bit and of course a decent run on Friday morning took a little of the freshness away.
1.25km Splits:
4.27 (a tad too fast)
4.55 (lost a little concentration)
5.01 (probably should have been 5-10 sec faster)
4.56
19:21.30
A nice breaky afterwards supplied from the Hobo's, not bad for $4...
The AFL Grand Final:As a proud & paid up member of the SFC/SMFC for many years, since the days of Lakeside Oval here in Melbourne and now in Sydney I wish it was a different result but I would rather lose a GF like we did than be hammered or worse still, not make it!
No matter what anyone says, it is better to come 2nd than 3rd or lower...
:(
Friday 29 September 2006
Fri 29 Sep 06, Riverbend Park
17.25km today and 53km for the week so far.
I was meeting a friend, Clare, at Riverbend this morning for a run, a bit motivation for her and a good way just to catch up with what each other have been upto lately. I decided I would run from home, but not knowing how far it was exactly I gave myself 30 minutes to get there. Leaving home at 6:45am it was just under seven degrees, so I wore my Skins top and singlet, shorts and my Garmin, but it was a beautiful morning, all blue sky and little to no wind.
Arriving at the car park I discovered it was only 4.7km (with a slight detour) so instead of sitting and waiting I kept running until Clare arrived, all up 7.3km at an average of 12.5kph. We took off and made sure we stuck to the areas with no paving around the Werribee River, chatting, averaging 9.5kph for 5.8km. I then ran home averaging 13kph.
A nice way to start a day off from work. Today I had some errands to run and then I was going to Julie's place to help clean up the yard and BBQ etc for Kaelan's Christening this Sunday. With the BBQ cleaned & gas bottle filled and ready to go (first time it has been used since I left) and then I got convinced to help with some weeding and planting and laying mulch, five hours later, but of course I got to spend some time with my three little boys.
Plans for tomorrow is to run the 5km Hobo Handicap at Williamstown, aiming 19ish, will see how the legs pull up after a few hours of gardening. Then watch the Swans hopefully win the 2006 AFL Premiership and then a 40th birthday party, Adrian (a Western A' & a CR) and then Christening on Sunday morning, let's hope I look and feel healthy.... :-)
I was meeting a friend, Clare, at Riverbend this morning for a run, a bit motivation for her and a good way just to catch up with what each other have been upto lately. I decided I would run from home, but not knowing how far it was exactly I gave myself 30 minutes to get there. Leaving home at 6:45am it was just under seven degrees, so I wore my Skins top and singlet, shorts and my Garmin, but it was a beautiful morning, all blue sky and little to no wind.
Arriving at the car park I discovered it was only 4.7km (with a slight detour) so instead of sitting and waiting I kept running until Clare arrived, all up 7.3km at an average of 12.5kph. We took off and made sure we stuck to the areas with no paving around the Werribee River, chatting, averaging 9.5kph for 5.8km. I then ran home averaging 13kph.
A nice way to start a day off from work. Today I had some errands to run and then I was going to Julie's place to help clean up the yard and BBQ etc for Kaelan's Christening this Sunday. With the BBQ cleaned & gas bottle filled and ready to go (first time it has been used since I left) and then I got convinced to help with some weeding and planting and laying mulch, five hours later, but of course I got to spend some time with my three little boys.
Plans for tomorrow is to run the 5km Hobo Handicap at Williamstown, aiming 19ish, will see how the legs pull up after a few hours of gardening. Then watch the Swans hopefully win the 2006 AFL Premiership and then a 40th birthday party, Adrian (a Western A' & a CR) and then Christening on Sunday morning, let's hope I look and feel healthy.... :-)
Thursday 28 September 2006
Thu 28 Sep 06, short reps
7km today and 36km for the week so far.
A beatiful day here in Melbourne today, no wind and lots of sun! Started a warm up with Dave S at 5pm, a comfy 3 laps of the Complex, then stretching and I did 3x60m strides.
A group of four tonight, 6x400m @ 75 sec with recovery of 75-90 sec. 400s are probably one of the tougher sessions for me, but I know they do help, nothing comes easy! One of the keys to 400 reps is getting the first rep right, but as per normal, too fast and the funniest thing was one guy ran 2-3 seconds faster than me and he PAID for it!
Splits (recovery):
1:11.5 (1.15)
1:12.8 (1.20)
1:15.0 (1.25)
1:15.7 (1.31)
1:16.7 (1.29)
1:17.2
After a ten minute break of complaining and general moaning of I'm too old, as a group we rolled around for three laps in lane 8.
A beatiful day here in Melbourne today, no wind and lots of sun! Started a warm up with Dave S at 5pm, a comfy 3 laps of the Complex, then stretching and I did 3x60m strides.
A group of four tonight, 6x400m @ 75 sec with recovery of 75-90 sec. 400s are probably one of the tougher sessions for me, but I know they do help, nothing comes easy! One of the keys to 400 reps is getting the first rep right, but as per normal, too fast and the funniest thing was one guy ran 2-3 seconds faster than me and he PAID for it!
Splits (recovery):
1:11.5 (1.15)
1:12.8 (1.20)
1:15.0 (1.25)
1:15.7 (1.31)
1:16.7 (1.29)
1:17.2
After a ten minute break of complaining and general moaning of I'm too old, as a group we rolled around for three laps in lane 8.
Wednesday 27 September 2006
Wed 27 Sep 06, Corporate Cup & an evening run
16km today and 29km for the week so far.
Corporate Cup race, 12:25pm, windy but the temperature was nice and enjoyable. Took off with the MMM group and others who look to take off with a fast group.
Splits:
3.50
3.55
3.50
2.56 (final 840m)
This was three seconds off my PB and if you look at my training times and then compare the times from the Tan I would hope to be able to race this faster, but of course there is a rise for the final 150m of the first km and the first 450m of the second km, but still I want to be able to run 14:20ish now. Training last night would have taken something out of the legs and the wind today, but...
Arrived at home right on 6:30pm got changed and made my way out the door and run just over 10km on the local roads, after a long day at work (arrived 7:15) it was good to clear the head a bit. Medium paced and nothing to get excited over, just rolling the legs and ticking the day off my calender.
Corporate Cup race, 12:25pm, windy but the temperature was nice and enjoyable. Took off with the MMM group and others who look to take off with a fast group.
Splits:
3.50
3.55
3.50
2.56 (final 840m)
This was three seconds off my PB and if you look at my training times and then compare the times from the Tan I would hope to be able to race this faster, but of course there is a rise for the final 150m of the first km and the first 450m of the second km, but still I want to be able to run 14:20ish now. Training last night would have taken something out of the legs and the wind today, but...
Arrived at home right on 6:30pm got changed and made my way out the door and run just over 10km on the local roads, after a long day at work (arrived 7:15) it was good to clear the head a bit. Medium paced and nothing to get excited over, just rolling the legs and ticking the day off my calender.
Tuesday 26 September 2006
Tue 26 Sep 06, track session
13km today and for the week so far.
First run since Thu night, no wonder the session seemed easy, I should have run yesterday arvo but I was so pissed off that I just wasn't in the mood and in hindsight I wished that I did. Before I start today's post I want to thank the very heart felt PMs & emails from a lot of people regarding last Thursday's post it means a lot and I thank you for caring & sharing your experiences with me, it means so much.
Arriving at the track just after 5pm and running approx 3k on grass with Dave S and then stretching and chatting regarding tonight's session. With Burkie away he left we with some choices and suggestions as well with some instructions for some of the 'younger' brigade how to involve them into my set of reps. Tonight a couple from another squad joined in, Darren & Missy (only 1k, sore back) and myself & Dave S, with a couple of younger kids jumping in to use us to block the wind whilst they were doing 600s & 400s. Tonight's instructions were 8k's worth with 90 sec recovery, so we decided on 4x1k & 5x800m.
The wind was present, but the sky was beautiful, 18 degrees and brilliant blue, so enjoyable to start & finish in daylight and not having to rely on the track lights.
Splits (all recovery were 90):
3.56 (chatting & concentrating on nice & even)
3.54 (still chatting)
3.50 (concentrated on holding pace into wind)
3.50 (Dave skipped)
3.04 (too slow)
3.02 (the plan was to slowly increase now)
3.01 (holding pace easily)
2.56 (Dave skipped)
2.42 (Darren & I kicked away, Dave right on 3.00)
Even with the wind tonight this was an easy session, probably due to me being fresh, the recoveries were easy to handle. Watched Luke complete 8x1k @ 3:15/6 with 40sec recovery, now that would hurt...
Finished the session with a 300m walk on the grass and then a 3 lap cool down around lane 8 and on the grass dodging the hurdlers and sprinters.
Corporate Cup tomorrow at lunchtime and I'll probably go for a run in and around the city after work, maybe Albert Park or maybe the Werribee River, will see, anyone looking for a run tmw??
First run since Thu night, no wonder the session seemed easy, I should have run yesterday arvo but I was so pissed off that I just wasn't in the mood and in hindsight I wished that I did. Before I start today's post I want to thank the very heart felt PMs & emails from a lot of people regarding last Thursday's post it means a lot and I thank you for caring & sharing your experiences with me, it means so much.
Arriving at the track just after 5pm and running approx 3k on grass with Dave S and then stretching and chatting regarding tonight's session. With Burkie away he left we with some choices and suggestions as well with some instructions for some of the 'younger' brigade how to involve them into my set of reps. Tonight a couple from another squad joined in, Darren & Missy (only 1k, sore back) and myself & Dave S, with a couple of younger kids jumping in to use us to block the wind whilst they were doing 600s & 400s. Tonight's instructions were 8k's worth with 90 sec recovery, so we decided on 4x1k & 5x800m.
The wind was present, but the sky was beautiful, 18 degrees and brilliant blue, so enjoyable to start & finish in daylight and not having to rely on the track lights.
Splits (all recovery were 90):
3.56 (chatting & concentrating on nice & even)
3.54 (still chatting)
3.50 (concentrated on holding pace into wind)
3.50 (Dave skipped)
3.04 (too slow)
3.02 (the plan was to slowly increase now)
3.01 (holding pace easily)
2.56 (Dave skipped)
2.42 (Darren & I kicked away, Dave right on 3.00)
Even with the wind tonight this was an easy session, probably due to me being fresh, the recoveries were easy to handle. Watched Luke complete 8x1k @ 3:15/6 with 40sec recovery, now that would hurt...
Finished the session with a 300m walk on the grass and then a 3 lap cool down around lane 8 and on the grass dodging the hurdlers and sprinters.
Corporate Cup tomorrow at lunchtime and I'll probably go for a run in and around the city after work, maybe Albert Park or maybe the Werribee River, will see, anyone looking for a run tmw??
Sunday 24 September 2006
Sun 22 Sep 06, another day of no running
0km today and for the week so far.
One of the running forums that I frequent is Runner's World and one of the threads that I read is the 'week that was', a summary of people's training week and I thought some of those thoughts would suit my blog today as I did not run for a third day, but seriously I couldn't care less for many reasons and there good ones.
A had a light week, only 46kms, but in the big picture it is time for a bit of a rest at the moment. I have basically been racing & training regulary since Jan preparing for the Vic & National Masters Champs in Apr and then straight into the AV Winter Series. So really for the next few weeks its all about just allowing the legs to roll over when and how I feel.
Sun: No run, recovering from a party and a longggg night out
Mon: 12k medium paced run on flat ground
Tue: very windy, a bunch of 300m reps, good pace
Wed: 14-15km v.easy pace
Thu: best session for the week, 8k of reps in various distances, very consistent.
Fri: recovering from after training drinks & then enjoying a GREAT Swans win & supporting my team into another grand final. 32 years as a member, I deserve 2 in a row!!!
Sat & Sun: visiting children and the legs will enjoy a few days away
Next week will probably be similar, next Sat will be GF stuff and then a 40th party in the evening and then a Christening on Sunday for Kaelan.
Sometimes you need pull back a bit. Today I enjoyed & spent some time at the pool with Connor & Declan, playing on a big floating obstacle.
One of the running forums that I frequent is Runner's World and one of the threads that I read is the 'week that was', a summary of people's training week and I thought some of those thoughts would suit my blog today as I did not run for a third day, but seriously I couldn't care less for many reasons and there good ones.
A had a light week, only 46kms, but in the big picture it is time for a bit of a rest at the moment. I have basically been racing & training regulary since Jan preparing for the Vic & National Masters Champs in Apr and then straight into the AV Winter Series. So really for the next few weeks its all about just allowing the legs to roll over when and how I feel.
Sun: No run, recovering from a party and a longggg night out
Mon: 12k medium paced run on flat ground
Tue: very windy, a bunch of 300m reps, good pace
Wed: 14-15km v.easy pace
Thu: best session for the week, 8k of reps in various distances, very consistent.
Fri: recovering from after training drinks & then enjoying a GREAT Swans win & supporting my team into another grand final. 32 years as a member, I deserve 2 in a row!!!
Sat & Sun: visiting children and the legs will enjoy a few days away
Next week will probably be similar, next Sat will be GF stuff and then a 40th party in the evening and then a Christening on Sunday for Kaelan.
Sometimes you need pull back a bit. Today I enjoyed & spent some time at the pool with Connor & Declan, playing on a big floating obstacle.
Thursday 21 September 2006
Thu 21 Sep 06, long reps at the track
13km today and 46km for the week so far.
Tonight's session is basically what we would normally have done on Tue but we swapped the days around due to the strong winds. With three full laps of the complex in the opposite direction that we normally do (need change in everyone's life) and then some stretching and a few 60m strides to get the legs moving a bit quicker. Tonight myself, the 2 Dave's & Shuey had been told 8kms worth of reps, 10k pace. So after some consideration we decided 1x2k, 2x1200, 2x1000, 2x800 and we would be aiming for 3:55 per km pace for all of the reps and we put the recovery out from 90 sec to 2 min due to the wind. Young Shuey was to do 3/4 of each distance until the 800s, whilst he is by far the fastest Burkie is conscience of his age and also only recently returning back to track after 12-18 months away, but at a Schools comp 2 weeks ago he plucked a 52.8 for 400m after only 3 weeks track training.
With the 2k first we knew it was important to get that right early or the whole session could be destroyed, the first km we hit on 3:55 but then managed to speed up a little in the 2nd half. The rest of the session we stuck to our guns and worked well, Dave S got through the entire session which was a biggie as he didn't feel like he would earlier and of course myself & Dave T decided that the last 800 would see a faster rep to finish the night off.
Splits (recovery):
7.46 (2.01) = 2000m
4.42 (2.00) = 1200m
4.41 (2.00) = 1200m
3.56 (2.00) = 1000m
3.56 (1.59) = 1000m
3.07 (2.00) = 800m
2.46 (walk 200m) = 800m
We finished with a four lap cool down and then chatted with Luke and organised some drinks and pool later in the evening.
Tonight's session is basically what we would normally have done on Tue but we swapped the days around due to the strong winds. With three full laps of the complex in the opposite direction that we normally do (need change in everyone's life) and then some stretching and a few 60m strides to get the legs moving a bit quicker. Tonight myself, the 2 Dave's & Shuey had been told 8kms worth of reps, 10k pace. So after some consideration we decided 1x2k, 2x1200, 2x1000, 2x800 and we would be aiming for 3:55 per km pace for all of the reps and we put the recovery out from 90 sec to 2 min due to the wind. Young Shuey was to do 3/4 of each distance until the 800s, whilst he is by far the fastest Burkie is conscience of his age and also only recently returning back to track after 12-18 months away, but at a Schools comp 2 weeks ago he plucked a 52.8 for 400m after only 3 weeks track training.
With the 2k first we knew it was important to get that right early or the whole session could be destroyed, the first km we hit on 3:55 but then managed to speed up a little in the 2nd half. The rest of the session we stuck to our guns and worked well, Dave S got through the entire session which was a biggie as he didn't feel like he would earlier and of course myself & Dave T decided that the last 800 would see a faster rep to finish the night off.
Splits (recovery):
7.46 (2.01) = 2000m
4.42 (2.00) = 1200m
4.41 (2.00) = 1200m
3.56 (2.00) = 1000m
3.56 (1.59) = 1000m
3.07 (2.00) = 800m
2.46 (walk 200m) = 800m
We finished with a four lap cool down and then chatted with Luke and organised some drinks and pool later in the evening.
Thu 21 Sep 06, life stuff
0km today and 33km for the week so far.
I will run later this afternoon and log that as a separate post. Over the past month or so I have not posted a lot of personnel things in an attempt to not say too much about my life and the direction that it has taken and so as I didn't say anything that I shouldn't. I thank the many comments, emails and phone calls and most importantly the support given. Today's post is for me and for those who are interested in some of my thoughts and I thank you for reading and caring. So if you don't know me, then this post will mean very little.
Today 12 months ago I made a major decision and left my wife, which of course resulted in some very hard times predominantly emotionally. Over the past few days I have tried to analyse who & where my life is actually going and why, for those who know me well will know that I love to analyse things. Am I happy with my decision? For me it was the right decision, but for my wife and now 3 younger boys probably not, so one in particular likes to remind me.
More thoughts later... A few days later & I've kind of decided I won't say much more. Thankfully, I still have a good relationship with Connor (nearly 8) & Declan (5), whilst at times it is strained between Declan & myself but he tends to be happy to see me and stay with me, but he does like to make many comments. Whilst Connor is much quieter and is just happy to chat away and be happy with the times. A big plus has been that I can and do get along with Julie and we can chat and hold a good conversation which has meant I can hang around the house comfortably which means I have been able to spend some time getting to know Kaelan (now 6 months) even enough for him to be able to recognise me as I enter the room and smile. This morning (Sat) I was standing on the porch prior to coming in and I seen Kaelan through the window and he seen me and gave me a big smile, which is a good feeling.
12 months down the road and I've had some moments and made some poor decisions, money is continually tight and paying rent and a lot of child support is a major factor in my life. As well I have made some stupid decisions and even managed to put myself further in debt and picked up many fines in the early days of new car and this all adds up. But the biggest mistake was 6 weeks or so ago, a few days of very little food and then a cold and too much alcohol & basic medication resulted in a mess and I spent a night and morning as a patient, a mistake which I am quite embarrassed about and may remove from here, but at the moment it is here because it kind of helps to remind that I am not indestructible and I do need to be good to myself.
I will run later this afternoon and log that as a separate post. Over the past month or so I have not posted a lot of personnel things in an attempt to not say too much about my life and the direction that it has taken and so as I didn't say anything that I shouldn't. I thank the many comments, emails and phone calls and most importantly the support given. Today's post is for me and for those who are interested in some of my thoughts and I thank you for reading and caring. So if you don't know me, then this post will mean very little.
Today 12 months ago I made a major decision and left my wife, which of course resulted in some very hard times predominantly emotionally. Over the past few days I have tried to analyse who & where my life is actually going and why, for those who know me well will know that I love to analyse things. Am I happy with my decision? For me it was the right decision, but for my wife and now 3 younger boys probably not, so one in particular likes to remind me.
More thoughts later... A few days later & I've kind of decided I won't say much more. Thankfully, I still have a good relationship with Connor (nearly 8) & Declan (5), whilst at times it is strained between Declan & myself but he tends to be happy to see me and stay with me, but he does like to make many comments. Whilst Connor is much quieter and is just happy to chat away and be happy with the times. A big plus has been that I can and do get along with Julie and we can chat and hold a good conversation which has meant I can hang around the house comfortably which means I have been able to spend some time getting to know Kaelan (now 6 months) even enough for him to be able to recognise me as I enter the room and smile. This morning (Sat) I was standing on the porch prior to coming in and I seen Kaelan through the window and he seen me and gave me a big smile, which is a good feeling.
12 months down the road and I've had some moments and made some poor decisions, money is continually tight and paying rent and a lot of child support is a major factor in my life. As well I have made some stupid decisions and even managed to put myself further in debt and picked up many fines in the early days of new car and this all adds up. But the biggest mistake was 6 weeks or so ago, a few days of very little food and then a cold and too much alcohol & basic medication resulted in a mess and I spent a night and morning as a patient, a mistake which I am quite embarrassed about and may remove from here, but at the moment it is here because it kind of helps to remind that I am not indestructible and I do need to be good to myself.
Wednesday 20 September 2006
Wed 20 Sep 06, S2F run along the Yarra
14km today and 33km for the week so far.
After nearly eleven hours at work an evening run along the Yarra was going to be a blessing, it would help clear the day's work away and some other bits & pieces. With running from South Melbourne to Fed Square and then doing the 11k run and then running back, I managed to clock up just over 14km.
When I arrived back at my car I jogged over to a grassed area and did 50 sit ups, 50 push ups & 50 crunches. I have also noticed a few tight spots, esp the hammies so I need to start paying a little more attention to my stretching.
After nearly eleven hours at work an evening run along the Yarra was going to be a blessing, it would help clear the day's work away and some other bits & pieces. With running from South Melbourne to Fed Square and then doing the 11k run and then running back, I managed to clock up just over 14km.
When I arrived back at my car I jogged over to a grassed area and did 50 sit ups, 50 push ups & 50 crunches. I have also noticed a few tight spots, esp the hammies so I need to start paying a little more attention to my stretching.
Tuesday 19 September 2006
Tue 19 Sep 06, track session
7km today and 19km for the week so far.
Well didn't the weather person play games today...last night I hung washing at 10pm and it was cool, this morning I got up at 6am and hung another load and it was 20 degrees and last night's stuff was dry??? The sun hid behind clouds most of the day and it was very windy... I heard tonight that it got to 29 degrees which is not normal for a Melbourne September.
So I arrived at 5pm at the track tonight to blustery winds and a warm 28 degrees, this was going to be a tough track session, especially as Tuesdays are normal longer reps, but Burkie decided we would swap Thu & Tue, thankfully. 8x300 @ 55-6 sec with a 75 sec recovery.
We started with a 3 lap warm up with Tegan, Dave S & Shaun, then loads of stretching, 3 strides and then a change of shoes (DS Racers) and into the session as Shaun needed to leave at 6pm. Tegan moved off to do a similar session with some of the girls and we moved off with Dave T spectating tonight.
Splits (all recoveries between 74-76):
56.7 (strangely we thought we had started to fast)
52.1 (too fast)
54.5
55.1
55.3
54.3
54.1
53.6 (worked the back straight)
A three lap cool down and some stretching and made my way home before the very dark black clouds started to drop their water.
Well didn't the weather person play games today...last night I hung washing at 10pm and it was cool, this morning I got up at 6am and hung another load and it was 20 degrees and last night's stuff was dry??? The sun hid behind clouds most of the day and it was very windy... I heard tonight that it got to 29 degrees which is not normal for a Melbourne September.
So I arrived at 5pm at the track tonight to blustery winds and a warm 28 degrees, this was going to be a tough track session, especially as Tuesdays are normal longer reps, but Burkie decided we would swap Thu & Tue, thankfully. 8x300 @ 55-6 sec with a 75 sec recovery.
We started with a 3 lap warm up with Tegan, Dave S & Shaun, then loads of stretching, 3 strides and then a change of shoes (DS Racers) and into the session as Shaun needed to leave at 6pm. Tegan moved off to do a similar session with some of the girls and we moved off with Dave T spectating tonight.
Splits (all recoveries between 74-76):
56.7 (strangely we thought we had started to fast)
52.1 (too fast)
54.5
55.1
55.3
54.3
54.1
53.6 (worked the back straight)
A three lap cool down and some stretching and made my way home before the very dark black clouds started to drop their water.
Monday 18 September 2006
Mon 18 Sep 06, lunchtime run
12km today and for the week so far.
No Sunday run, very tired from the previous nights activities and then got to spend 2 hours with Connor, Declan & Kaelan after their 10 day holiday in Qld and then I got the 'could not be bothered' syndrome.
For probably many reasons my legs felt quite heavy today. I ran from work to the 'Pillars' and met up with the MMM, we decided as a group we would run up to MacRobertson bridge and back. Today I wore my Garmin, all up the run was 11.5km, a little bit windy and nice temp, probably 21 degrees but the sun was hidden...
Last night Buster Mottram 'smashed' the Australian 3000m record and won the World Cup event for a second time all with a smile.
1 OCE Mottram Craig AUS 7:32.19 (CR)
2 AFR Bekele Kenenisa ETH 7:36.25
3 FRA Maazouzi Driss FRA 7:47.80 (SB)
No Sunday run, very tired from the previous nights activities and then got to spend 2 hours with Connor, Declan & Kaelan after their 10 day holiday in Qld and then I got the 'could not be bothered' syndrome.
For probably many reasons my legs felt quite heavy today. I ran from work to the 'Pillars' and met up with the MMM, we decided as a group we would run up to MacRobertson bridge and back. Today I wore my Garmin, all up the run was 11.5km, a little bit windy and nice temp, probably 21 degrees but the sun was hidden...
Last night Buster Mottram 'smashed' the Australian 3000m record and won the World Cup event for a second time all with a smile.
1 OCE Mottram Craig AUS 7:32.19 (CR)
2 AFR Bekele Kenenisa ETH 7:36.25
3 FRA Maazouzi Driss FRA 7:47.80 (SB)
Saturday 16 September 2006
Sat 16 Sep 06, AV Tan Relays
12km today and 58km for the week.
This morning AV conducted the final round of the Winter 2006 Series on the 'infamous' Tan track, which surrounds the Botanical Gardens here in Melbourne. Western A's had entered 3 open men teams, 2 open women teams & 2 junior women team. Today's race we required 3 officials as well as an official with each team, so a big effort for a small club (which is growing). The men lost 3 runners throughout the week to a calf strain, ITB issues & an achilles issue, but thankfully we were still able to field our 2 main teams.
Even though I was not a part of Div 4 today, this is where all of the men's interest was, we needed to finish in front of Wendouree and we wanted a top 3 finish and we would stay 2nd on the ladder and be promoted to Div 3 for Winter 2008, which we hope may attract more interest in the running community.
The Div 4 team filled with Adam (ads), Darren, Dave T, Brad (1st time in Div 4) & Cam (my son), with some very good performances they finished comfortably ahead of Wendouree and finished strongly in 3rd position, so Div 3 here we come. As a club who 4 years ago was struggling in Div 6 & 7 we are very happy and proud of our team.
My team today was Gary (my uncle), Dave S (trg partner), Richard (1st race for the club) & myself, today we were running for ourselves and to cement the team in 6th, which is excellent as we have only filled our team 5/10 races (2 wins), it just shows we could have been highly competitive in our first season in the Div if we could have filled each race.
Off to a great start with Gary breaking 14 min, Dave running high 14's and setting a PB, and then Richard surprising and running 14:03 and finally me in 14:40 (10 sec off PB) and finishing in 3rd spot.
My race, when I started we were in 4th spot and I had Collingwood, Sandringham & Mentone in front of me, and I was following a Wendouree Div 4 runner and I followed him. I missed the 1k split as I hit the wrong button but got the 2k at 7:39, which was a couple seconds ahead of PB pace, but around the 2.5k area I started to feel it in my quads. I tried to relax around the 3k area and work on my form but it didn't really happen and managed a 14:41, which is a good consistent run and faster than last year's race.
Finished the morning with a 25-30 min run with some friends from the Club, a BBQ and then home for a couple of beers before the celebrations tonight at a 'house cooling'...
This morning AV conducted the final round of the Winter 2006 Series on the 'infamous' Tan track, which surrounds the Botanical Gardens here in Melbourne. Western A's had entered 3 open men teams, 2 open women teams & 2 junior women team. Today's race we required 3 officials as well as an official with each team, so a big effort for a small club (which is growing). The men lost 3 runners throughout the week to a calf strain, ITB issues & an achilles issue, but thankfully we were still able to field our 2 main teams.
Even though I was not a part of Div 4 today, this is where all of the men's interest was, we needed to finish in front of Wendouree and we wanted a top 3 finish and we would stay 2nd on the ladder and be promoted to Div 3 for Winter 2008, which we hope may attract more interest in the running community.
The Div 4 team filled with Adam (ads), Darren, Dave T, Brad (1st time in Div 4) & Cam (my son), with some very good performances they finished comfortably ahead of Wendouree and finished strongly in 3rd position, so Div 3 here we come. As a club who 4 years ago was struggling in Div 6 & 7 we are very happy and proud of our team.
My team today was Gary (my uncle), Dave S (trg partner), Richard (1st race for the club) & myself, today we were running for ourselves and to cement the team in 6th, which is excellent as we have only filled our team 5/10 races (2 wins), it just shows we could have been highly competitive in our first season in the Div if we could have filled each race.
Off to a great start with Gary breaking 14 min, Dave running high 14's and setting a PB, and then Richard surprising and running 14:03 and finally me in 14:40 (10 sec off PB) and finishing in 3rd spot.
My race, when I started we were in 4th spot and I had Collingwood, Sandringham & Mentone in front of me, and I was following a Wendouree Div 4 runner and I followed him. I missed the 1k split as I hit the wrong button but got the 2k at 7:39, which was a couple seconds ahead of PB pace, but around the 2.5k area I started to feel it in my quads. I tried to relax around the 3k area and work on my form but it didn't really happen and managed a 14:41, which is a good consistent run and faster than last year's race.
Finished the morning with a 25-30 min run with some friends from the Club, a BBQ and then home for a couple of beers before the celebrations tonight at a 'house cooling'...
Thursday 14 September 2006
Thu 14 Sep 06, short track session
6km today and 46km for the week so far.
Short work tonight, 5x400 @ 75 sec per rep with 75 sec recovery, a group of 4. I head wind on the back straight which meant a tail wind for the final 100m which was required. Not a big fan of the 4's, but I suppose if I want to run some fast 8's & 15's I better get use to it very quickly.
Reps (all recoveries were between 74-77sec):
74.7
74.7
74.7
75.1
75.8
Very consistent for the first 4 and then a 1 sec blow out, which is fine! Tan Relays on Saturday morning, the Western A men's teams are looking good. We have 3 open teams with me just scrapping into the Div 6 team, but I would not be surprised to see 2 or 3 of the Div 7 team beat me, we have a group of 4/5 who are very close together and probably what they have done on the day before will probably seperate us. But overall we all will be barracking for the Div 4 team, if they can finish in the top 3 we are confirmed to remain 2nd, which will mean promotion to Div 3!!! :-)
Short work tonight, 5x400 @ 75 sec per rep with 75 sec recovery, a group of 4. I head wind on the back straight which meant a tail wind for the final 100m which was required. Not a big fan of the 4's, but I suppose if I want to run some fast 8's & 15's I better get use to it very quickly.
Reps (all recoveries were between 74-77sec):
74.7
74.7
74.7
75.1
75.8
Very consistent for the first 4 and then a 1 sec blow out, which is fine! Tan Relays on Saturday morning, the Western A men's teams are looking good. We have 3 open teams with me just scrapping into the Div 6 team, but I would not be surprised to see 2 or 3 of the Div 7 team beat me, we have a group of 4/5 who are very close together and probably what they have done on the day before will probably seperate us. But overall we all will be barracking for the Div 4 team, if they can finish in the top 3 we are confirmed to remain 2nd, which will mean promotion to Div 3!!! :-)
Wednesday 13 September 2006
Wed 13 Sep 06, S2F training group
14km today and 40km for the week so far.
Day 2 of a Mangerial Workshop in Bourke St (one more to go) which finished after 5pm, back to work changed and then trotted 1.5km back to Fed Square. I took the 10k group, the course is 10.9km and then jogged back after taking the group for a little stretch. Nice relaxing run.
New wheels tonight, Rbk Premier Road Lite IV , at a very nice price! I would be able to get 2 pairs cheaper than ANY shop and still have change. They have a similar feel to the Nike Zoom Elite and just a little bit heavy than the DS Trainer, lets see how they go.
Day 2 of a Mangerial Workshop in Bourke St (one more to go) which finished after 5pm, back to work changed and then trotted 1.5km back to Fed Square. I took the 10k group, the course is 10.9km and then jogged back after taking the group for a little stretch. Nice relaxing run.
New wheels tonight, Rbk Premier Road Lite IV , at a very nice price! I would be able to get 2 pairs cheaper than ANY shop and still have change. They have a similar feel to the Nike Zoom Elite and just a little bit heavy than the DS Trainer, lets see how they go.
Tue 12 Sep 06, track session
9km today and 26km for the week so far.
Tonight was a late start, 6pm, which meant even though heaps of the guys had come down to the track tonight I was going to be doing my session alone. Burkie was leaving as I was arriving and passed on my session, 5km worth of repeats, a bit faster than 10km. After changing out of work clothes I completed 3 laps of the Complex, then stretched and did 3 50m strides on the grass as there were sprinters everywhere, not used to these last starts.
I decided tonight I would do 1x1km (90sec per lap), 2x800m (85 sec), 2x600m (80 sec), 2x400m (75-77sec) & 2x200m (35 sec)with a 75 sec recovery. The first km was a little faster than I intended but felt comfortable and as this was my first real workout since the Half Marathon it was good to be puffing a little.
Splits (recovery):
1km - 3:42 (92, got involved in a conversation)
800m - 2:46 (78)
800m - 2:47 (74)
600m - 2:01 (79)
600m - 2:02 (81)
400m - 1:19 (76)
400m - 1:15 (80)
200m - 34 (78)
200m - 35 (walk jog 400m)
I then put on a dry shirt & jacket and ran 4 laps in the outer lanes or on the grass depending on how many hurdles I was dodging. Stretched and then made my way home, not a bad session, not to hard but satisfying.
Tonight was a late start, 6pm, which meant even though heaps of the guys had come down to the track tonight I was going to be doing my session alone. Burkie was leaving as I was arriving and passed on my session, 5km worth of repeats, a bit faster than 10km. After changing out of work clothes I completed 3 laps of the Complex, then stretched and did 3 50m strides on the grass as there were sprinters everywhere, not used to these last starts.
I decided tonight I would do 1x1km (90sec per lap), 2x800m (85 sec), 2x600m (80 sec), 2x400m (75-77sec) & 2x200m (35 sec)with a 75 sec recovery. The first km was a little faster than I intended but felt comfortable and as this was my first real workout since the Half Marathon it was good to be puffing a little.
Splits (recovery):
1km - 3:42 (92, got involved in a conversation)
800m - 2:46 (78)
800m - 2:47 (74)
600m - 2:01 (79)
600m - 2:02 (81)
400m - 1:19 (76)
400m - 1:15 (80)
200m - 34 (78)
200m - 35 (walk jog 400m)
I then put on a dry shirt & jacket and ran 4 laps in the outer lanes or on the grass depending on how many hurdles I was dodging. Stretched and then made my way home, not a bad session, not to hard but satisfying.
Monday 11 September 2006
Mon 11 Sep 06, lunchtime run
8km today and 17km for the week so far.
A beautiful day here in Melbourne, expected top temperature of 18. Perfect blue skys at 12:30pm today in the city. I ran from work to the 'Pillars' and stretched a little whilst waiting for the MMM group to go for their lunchtime run. Just after 12:40 a group of 12 runners made their way through the Botanical Gardens and kept running until getting to Fawkner Park, from here we ran a lap on the grass in an anticlockwise direction and then back onto the Tan, finishing at the 'Pillars'. A quick drink of water and I then ran back to work.
The run is probably further than 8k as the overall run took mid 38 min and we were moving along at a nice pace, but approx is good enough. Once back at work I did my normal 50 sit ups, stretched the basic leg groups and then 50 crunches.
And if you are wondering why so many hyperlinks tonight, well I got pissed off as I still cannot get blogger to post my pictures from the Half Marathon.
A beautiful day here in Melbourne, expected top temperature of 18. Perfect blue skys at 12:30pm today in the city. I ran from work to the 'Pillars' and stretched a little whilst waiting for the MMM group to go for their lunchtime run. Just after 12:40 a group of 12 runners made their way through the Botanical Gardens and kept running until getting to Fawkner Park, from here we ran a lap on the grass in an anticlockwise direction and then back onto the Tan, finishing at the 'Pillars'. A quick drink of water and I then ran back to work.
The run is probably further than 8k as the overall run took mid 38 min and we were moving along at a nice pace, but approx is good enough. Once back at work I did my normal 50 sit ups, stretched the basic leg groups and then 50 crunches.
And if you are wondering why so many hyperlinks tonight, well I got pissed off as I still cannot get blogger to post my pictures from the Half Marathon.
Sunday 10 September 2006
Sun 10 Sep 06, short run
9km today for the week so far.
I ran from home with my Garmin on a course I know is just over 9km, but I wore my Garmin for pacing duties. The first 3km I sat between 4:40-45 then I picked it up for 5km and sat between 3:55-4:05 and the final km at 5 min pace. All over nice and quick, relaxing.
I ran from home with my Garmin on a course I know is just over 9km, but I wore my Garmin for pacing duties. The first 3km I sat between 4:40-45 then I picked it up for 5km and sat between 3:55-4:05 and the final km at 5 min pace. All over nice and quick, relaxing.
Saturday 9 September 2006
Sat 09 Sep 06, Brisbane Ranges
12km today and 71km for the week.
A Club Pack Run at Brisbane Ranges with a group of 15 or so meeting at the Boar Gully Camping Ground. Wearing my Garmin myself, Dave S & Cam took off for a 60 min run. A little windy but once off the roads and into the bush we were very protected from the wind. Cam broke away with Narelle when she caught us and he only wanted to run 40 minutes, myself and Dave took a few 'discovery' detours and ran just over 12km. An easy pleasant chatting pace.
A Club Pack Run at Brisbane Ranges with a group of 15 or so meeting at the Boar Gully Camping Ground. Wearing my Garmin myself, Dave S & Cam took off for a 60 min run. A little windy but once off the roads and into the bush we were very protected from the wind. Cam broke away with Narelle when she caught us and he only wanted to run 40 minutes, myself and Dave took a few 'discovery' detours and ran just over 12km. An easy pleasant chatting pace.
Thursday 7 September 2006
Thu 07 Sep 06, easy track session
7.5km today and 59km for the week so far.
A light session with the two Daves, three laps of the Complex followed by 10 minutes of stretching, especially calves, quads & ITB. Easy session tonight of eight laps of bends & straights. Dave T kept track of our lap times as a guide to our consistency and also so we didn't lose count of our laps. Finished, stretched a little and then a slow two laps clockwise in the outer lanes. Cool night with a wind, so very happy we weren't working hard.
Rest tomorrow and possibly a run in the Brisbane Ranges on Saturday arvo after Little A's Registration Day.
A light session with the two Daves, three laps of the Complex followed by 10 minutes of stretching, especially calves, quads & ITB. Easy session tonight of eight laps of bends & straights. Dave T kept track of our lap times as a guide to our consistency and also so we didn't lose count of our laps. Finished, stretched a little and then a slow two laps clockwise in the outer lanes. Cool night with a wind, so very happy we weren't working hard.
Rest tomorrow and possibly a run in the Brisbane Ranges on Saturday arvo after Little A's Registration Day.
Wednesday 6 September 2006
Wed 06 Sep 06, Run Leader for S2F
13km today and 52km for the week so far.
An easy non direct run down to Fed Square, myself & Rupert (Knox AC) took the 10km group for a run along the river and the Tan, I estimate that the run is closer to 11km. Very relaxed and lots of talking, just what the doctor ordered.
Legs feel good, but I still intend to go easy for a few more days, a slight sore spot where the 'magic' thumbs have caused some grief on my left shin, but overall I feel really relaxed after the massage.
An easy non direct run down to Fed Square, myself & Rupert (Knox AC) took the 10km group for a run along the river and the Tan, I estimate that the run is closer to 11km. Very relaxed and lots of talking, just what the doctor ordered.
Legs feel good, but I still intend to go easy for a few more days, a slight sore spot where the 'magic' thumbs have caused some grief on my left shin, but overall I feel really relaxed after the massage.
Tuesday 5 September 2006
Tue 05 Sep 06, down to the track
8km today and 39km for the week so far.
At the track tonight just after 5pm, not for a speed session but so I could catch up with some Club admin and then go for a jog with a few sore & sorry guys and also catch up with Dave S who was involved in the 2nd placed team at the Anaconda Series at the Gold Coast two weekends ago. Just an easy 8km run at 4:50-5 min pace, chatting and comparing how sore each others quads were! Dave S, Luke, Darren & me.
Loads of stretching afterwards, home and then off for a massage. Massage report; a bit of entensive work on the left glute and shin (those shoes do need replacing, will have to check out some cheapish shoes)... and a good rub over the right shin too, but overall the legs are in good knick with a good flushing tonight!
At the track tonight just after 5pm, not for a speed session but so I could catch up with some Club admin and then go for a jog with a few sore & sorry guys and also catch up with Dave S who was involved in the 2nd placed team at the Anaconda Series at the Gold Coast two weekends ago. Just an easy 8km run at 4:50-5 min pace, chatting and comparing how sore each others quads were! Dave S, Luke, Darren & me.
Loads of stretching afterwards, home and then off for a massage. Massage report; a bit of entensive work on the left glute and shin (those shoes do need replacing, will have to check out some cheapish shoes)... and a good rub over the right shin too, but overall the legs are in good knick with a good flushing tonight!
Monday 4 September 2006
Mon 04 Sep 06, recovery run @ lunch
6km today and 31km for the week so far.
Legs are a little heavy, esp the quads. Yesterday morning I had some discomfort in the left glute region and was cramping when sitting at breaky in the left hip flexor, but both feel fine now. Jogged from Vic Barracks to the 'pillars' and waited for the MMM group and then we jogged a slow lap of the Tan 18 min something and then stretched and jogged back to Vic Barracks.
I have booked in for a massage with Narz on Tue evening. Little A's Committee meeting tonight.
Legs are a little heavy, esp the quads. Yesterday morning I had some discomfort in the left glute region and was cramping when sitting at breaky in the left hip flexor, but both feel fine now. Jogged from Vic Barracks to the 'pillars' and waited for the MMM group and then we jogged a slow lap of the Tan 18 min something and then stretched and jogged back to Vic Barracks.
I have booked in for a massage with Narz on Tue evening. Little A's Committee meeting tonight.
Sunday 3 September 2006
Sun 03 Sep 06, Vic Half Marathon Champs @ Burnley
25km today and for the week so far.
Arriving at Burnley just after 7am with a car load of Western A's, chat, got the Club envelope with all of our race tags, register with the Vic Masters and then off for a 13 min warm up. It started raining whilst I was stretching but I wasn't fussed as it wasn't cold and there was very little wind and to be honest I didn't think the rain would be around for long. Today Western A's made Club history with 10 runners starting today's race and a lot of supporters which made our task even easier. With two of the ladies agreeing to help the men out we filled both our Div 4 & 6 teams and had enough for one emergency, just in case.
With all of us in one big group on the start line, starting very wet but all with big grins and probably a few a little nervous with four competing in their first Half Marathon.
(I tried to post a pic but blogger is playing up, so here is a link.
I started off for the first third of the race with Dave T & my uncle Gary (2nd year in a row we have experienced the HM together). Dave, who hasn't raced since the 10km at Sandown he kind of started to struggle a little so Gary & I continued on together until 16k when he asked if I was ready for some 4 min k's..., "not really Gary".... A few hundred metres further along Gary started to slowly move away, but not too far. With about 3.5k to go I noticed that both Gary (10-15m ahead) & I were catching Cam quite quickly and with 3k to go I decided I was going to try and catch Cam, who I haven't beaten for probably 5 years over any distance.
(Not the greatest photo but...about the 11km mark
Knowing Cam was very much in unknown territory and also lacking in many k's I had a go at catching him & Gary on the small rise with about 2.5k to go, but he responded and they both moved 10m ahead, but 500m it was obvious Gary was leaving us both and Cam seemed to slow. At the u-turn, 1.5km to go I drew alongside Cam and stayed there for 1-200m and then started to push and move away. At this stage I had no idea of my time but I knew I wanted to really push it on. I crossed the line and saw 88:22 and a BIG smile was planted on my face.
Splits (last years):
13:00 (12:50)
11:51 (11:55)
13:20 (13:10)
11:52 (12:19)
13:36 (13:08)
11:32 (12:03)
13:07 (14:19)
Total: 1h 28m 22s (1h 29m 47s)
Obviously the two halves are different in length and the main difference this year was the final 6km of the race, I was actually able to increase my pace and move on! :-)
Lots of good times for everyone and including the four newbies there were seven PBs and lots of smiles on everyone's faces, except maybe Cam's, but then it was Father's Day, he needed to let me beat him...
A few weeks of easy running & massages, the Tan Relays in rwo weeks and then track season in October!
And I forgot to mention, two other things happened this weekend which brought a smile to my face, the Sydney Swans finished in the top 4 and get the 'double' chance and the Melbourne Victory also had a win.
Some pics from the HM probably tomorrow if Blogger would just play the game.
Arriving at Burnley just after 7am with a car load of Western A's, chat, got the Club envelope with all of our race tags, register with the Vic Masters and then off for a 13 min warm up. It started raining whilst I was stretching but I wasn't fussed as it wasn't cold and there was very little wind and to be honest I didn't think the rain would be around for long. Today Western A's made Club history with 10 runners starting today's race and a lot of supporters which made our task even easier. With two of the ladies agreeing to help the men out we filled both our Div 4 & 6 teams and had enough for one emergency, just in case.
With all of us in one big group on the start line, starting very wet but all with big grins and probably a few a little nervous with four competing in their first Half Marathon.
(I tried to post a pic but blogger is playing up, so here is a link.
I started off for the first third of the race with Dave T & my uncle Gary (2nd year in a row we have experienced the HM together). Dave, who hasn't raced since the 10km at Sandown he kind of started to struggle a little so Gary & I continued on together until 16k when he asked if I was ready for some 4 min k's..., "not really Gary".... A few hundred metres further along Gary started to slowly move away, but not too far. With about 3.5k to go I noticed that both Gary (10-15m ahead) & I were catching Cam quite quickly and with 3k to go I decided I was going to try and catch Cam, who I haven't beaten for probably 5 years over any distance.
(Not the greatest photo but...about the 11km mark
Knowing Cam was very much in unknown territory and also lacking in many k's I had a go at catching him & Gary on the small rise with about 2.5k to go, but he responded and they both moved 10m ahead, but 500m it was obvious Gary was leaving us both and Cam seemed to slow. At the u-turn, 1.5km to go I drew alongside Cam and stayed there for 1-200m and then started to push and move away. At this stage I had no idea of my time but I knew I wanted to really push it on. I crossed the line and saw 88:22 and a BIG smile was planted on my face.
Splits (last years):
13:00 (12:50)
11:51 (11:55)
13:20 (13:10)
11:52 (12:19)
13:36 (13:08)
11:32 (12:03)
13:07 (14:19)
Total: 1h 28m 22s (1h 29m 47s)
Obviously the two halves are different in length and the main difference this year was the final 6km of the race, I was actually able to increase my pace and move on! :-)
Lots of good times for everyone and including the four newbies there were seven PBs and lots of smiles on everyone's faces, except maybe Cam's, but then it was Father's Day, he needed to let me beat him...
A few weeks of easy running & massages, the Tan Relays in rwo weeks and then track season in October!
And I forgot to mention, two other things happened this weekend which brought a smile to my face, the Sydney Swans finished in the top 4 and get the 'double' chance and the Melbourne Victory also had a win.
Some pics from the HM probably tomorrow if Blogger would just play the game.
Friday 1 September 2006
Fri 01 Sep 06, run to Richmond & back
9km today and 59km for the week.
I ran into Richmond via the MCG grounds, needed to book a cafe for breakfast for Western A's for post HM celebrations. An easy paced 43 minute run, nice day, about 19 degrees, but windy. That's it before the HM on Sunday at Burnely, I'm hoping I'm ready to run sub 90 min again, but the past 4-6 weeks haven't been the best for me and my training has been a little spasmodic and so has my diet etc etc. BUT if I f. it up then I only have myself to blame, but I am secretly thinking I am fine and I am just over reacting. I'll find out on Sunday about 9:30ish, hoping for 89ish, 4:13-15 pace is the aim, esp for the first 15k.
The picture above is the Western A's team running in the State Half Marathon Championships. Left to right. Stu, Adam, Luke, Gary, Darren, Dave T, Adrian, Cam, Belinda & Tegan.
I ran into Richmond via the MCG grounds, needed to book a cafe for breakfast for Western A's for post HM celebrations. An easy paced 43 minute run, nice day, about 19 degrees, but windy. That's it before the HM on Sunday at Burnely, I'm hoping I'm ready to run sub 90 min again, but the past 4-6 weeks haven't been the best for me and my training has been a little spasmodic and so has my diet etc etc. BUT if I f. it up then I only have myself to blame, but I am secretly thinking I am fine and I am just over reacting. I'll find out on Sunday about 9:30ish, hoping for 89ish, 4:13-15 pace is the aim, esp for the first 15k.
The picture above is the Western A's team running in the State Half Marathon Championships. Left to right. Stu, Adam, Luke, Gary, Darren, Dave T, Adrian, Cam, Belinda & Tegan.
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