October's Running Stats

MONTH'S KMs- 290

YEARLY TOTAL - 2610 (same time last year 2671km)

INJURIES - No injuries, but a niggle in my right heel

EXCUSES - nil

RACES COMPLETED - All Comers 3000m & 1500, 1 Corporate Cup lap of the Tan

RACES COMING UP - Vic Milers 1500m, MMM Relay this Sunday & the Shield T&F Comp commences 11 Nov

GOALS - Regain my motivation and start to race some short races and find some speed.

I was pleasantly surprised with this month's kilometres, I know a 31 day month has helped, but I know I missed a few days and could have easily got over the 300 mark. I was going quite well for the first 2/3s of the month, but my mood got the better of me near the end of the month and I was feeling quite low and missed a few runs, so overall very happy. Also only a handful of races helps build the monthly stats and building a good base is important. Hopefully I can get motivated again and start smiling and get back into the hard work.

The heel is still a bit of a problem and I need some new shoes to help with the increase in effort, but I'll probably have to manage that due to $$$, rent increases, bills, child support and some fines (parking & speeding).

No run on Wednesday, will skip the day and look forward to my 1500m on Thu evening, between 8pm & 8:30pm. Rain is expected, which is fine, I just hope its not too windy, whilst I am not in PB form, I am hoping to run sub 4:55 (last race was 5:00).

Tue 31 Oct 06, track session

8.5km today and 39km for the week so far.

Chained to my computer today working on some reports, so only a brief time on the net tonight. I am racing on Thursday in a Vic Milers meet at Box Hill in a 1500m, more to see where I am at, but also to support an excellent concept. So I thought that I would do short reps tonight, but Burkie suggested we stick with longer reps but lessen the amount, 5x800 @ 3 min with 90 sec recovery.

One of my training partners, Dave S, competes in Ironman comps with a strong emphasis on his kayaking skills, but a few months ago he got the Adventure racing bug, hence why he was buggered tonight. Sat he raced in a flat water 32km Kayak race in Geelong, finished just under 3 hours. Then on Sunday he competed in an Adventure Race at Mt Macedon, I'm not sure of all of the details, but basically it involved 4 hours on a mountain bike and just over 90 minutes of off road running. WOW!!! So tonight he rightly took it easy!

A nice size group (6) jumped in with me tonight, but they were doing 600s or 300s, so I started by myself and then they jumped on at differing marks. Considering the wind tonight I thought we would struggle a bit and be a bit slow, but this was not the case.

Splits (all recoveries were 90-91 sec):
2:53
2:51
2:51
2:52
2:51

Oh well, they were consistent, but a tad fast. An easy run tomorrow and then off to Box Hill for a 1500m race.

Mon 30 Oct 06, a lazy run

10km today and 30km for the week so far.

I got home from work just after 6pm, chatted on the phone to a friend, did some domestic chores and then got changed and went for a run to tick off on the calender, no other reason.

An easy pace and with no real thought or structure, just rolling the legs over. My mind is not really into it at the moment and to be honest I think I'm just looking for a big hole to swallow me all up...

Sun 29 Oct 06, daylight savings starts

20km today and for the week so far.

First run in a few days and to be honest I could have just stayed in doors and forgotten the whole thing, but I didn't. I didn't run on Friday for a few reasons, one nearly 11 hours at work and I gave myself the day off to allow some rest & more icing of my heel, even though it felt ok. Saturday, I didn't run because it was shit weather and that was also my mood and today wasn't much better.

I decided to run the same course as last week except on the return journey I added in a km to round the trip up to 20k, basically the same time as last week, 92 minutes exactly. It was cold and a little breeze and NO sun, last week it was windy and beautiful sunshine all over me. Oh well!

Thu 26 Oct 06, soccer & short reps

7km today and 56km for the week.

A 40 minute game of soccer on a 3/4 sized pitch, six players a side and sadly we had no reserves, a fun game; 5:1 our favour. Lots of running and really enjoyed myself, but I will not be attempting to log those kms run.


Arrived at the track tonight wondering how much the game took out of my legs. Tonight myself, Dave & Dave & Troy (16/17) were doing 6x400m @ 75 sec with 75 sec recovery. The wind on the back straight and at the top of the 200 bend was fairly nasty and in my opinion made the session that little bit harder but for the first time we had some consistent 4's and we were nice & consistent with the recovery break.

Splits (recovery):
78.3 (75) too slow, we relaxed too much on the home straight
76.2 (75)
76.1 (85) we waited for another group to finish their rep
77.4 (76)
77.8 (75)
76.6

Even though we were a few seconds slower than we sceduled, we all thought the wind was a factor, but overall we were very happy as we do not normally get such consistency on the 400 reps or the recoveries. :-)

I finished off the session with only 2 laps, my right heel was becoming sore and so enough was enough today. Since at home I have iced for 20 minutes.

Wed 25 Oct 06, S2F training group

8.5km today and 49km for the week so far.

Thirt degrees one day and maybe 17 or so today...what a shocker, a SW wind, lots of cloud and barely any heat, what a contrast. Enough of the weather report!! A long day at the office, 7am start and finish at 5:40pm with a very short lunch break. Work was VERY busy today and provided a valid reason to miss the Corporate Cup, which was good, because at 10ish I was thinking I might run, but 10.30 came along and I was informed to be at a meeting at 12:30pm, no CC.

Tonight I arrived at Fed Square just before 6pm and organised myself to be looking after the 5km group so I could finish up earlier than normal, shower and then drive to the VIS for the AV Winter AGM. The 5k group invovled running from Fed Sq to the Tan, an entire lap + a few hundred metres and then back via the park system back to Fed Square, probably 5.5km. Today I looked after the front pack who were predominantly ladies who ran comfortably at 5-5:15 pace.

Once finished I conducted a brief stretching session and then ran back to Vic Barracks to shower and then made my way to the VIS.

Tue 24 Oct 06, a bunch of 800s

8km today and 40km for the week so far.

A magnificant day here in Melbourne today, 29 degrees, very little cloud and a breeze, but sadly being an office worker I spent the large majority of it inside. Leaving work at 4:30pm for training and then my day turned to poo....my car keys were attached to my back pack and I threw it into my boot with my laptop and slammm... shit the keys are in the boot!

Luckily I was able to arrange lifts to Werribee with a work colleague and then back with Dave T and Cam brought my spare key to the track, what a 'dick'...

I got dropped off on the highway and then jogged 1.5km to the aths track, some stretching and then jumped in with the Daves, Darren & Bec they were doing 800s at 3 min pace with a 90 sec recovery. Not having my watch (in the boot) I am sketchy with my exact splits, but basically I did 6x800 between 2:56 & 3:02 with a 90 sec recovery, finishing with a cool down of only 2 laps of the outer lanes.

Obviously the change in temperature may have affected the session tonight but I was very flat and knew I would struggle to do a set of 8 so 6 was the GO! Tomorrow I have Corporate Cup at lunch (I might skip it) and then S2F training group in the evening and then the AV Winter AGM meeting which I attend as a club delegate, so a busy day, ohhh and work will be squeezed in between 6:30am to 5:45pm (yep a long one).

Mon 23 Oct 06, a run along the Yarra

13km today and 32km for the week so far.

I could feel the effects of yesterdays run when I started running today at lunchtime in beautiful sunshine (20 degrees). I jogged from work to the 'pillars' on the Tan, just over 1.2km, to meet up with the Melbourne Midday Milers for a 10k run along the Yarra, which I thought was at recovery pace.

We started off with a group of 13 and looking around I knew I might be in dangerous territory, most had an easy weekend and all were A LOT faster than me and after 3-4kms I was starting to drop off the back of the pack. At this stage I was running probably 4:30ish pace or maybe even a tad faster, but I wasn't concerned as it was a beautiful time for a run. Finished off running the 10k MMM course and then made my way back to work, probably more than 60% of the run by myself.

Today I entered a 1500m race on Thu 2 Dec with the Vic Milers Club, hopefully there will be a good crowd of 4:45 runners and I will be able to hang on for a half decent time early in the season, if numbers are down and the second slowest is a 4:30 run then I may reconsider. Hopefully a few Western A members will make the trek to watch a couple of quick kids. Brad (16) has run 2 800s this season in 2:00.?? and is hoping for a tight group to help him break the 2 min barrier and Luke (19) is hoping to break the 4 min barrier for the 1500 for the first time. So even if I don't run there will be some GREAT racing.

Sun 22 Oct 06, Federation Trail

19.1km today and for the week so far.

Left for my run just after 12pm, beautiful day, nearly 20 degrees, only a little bit of wind and loads of sunshine. Plan today was to run 90 minutes on the local roads, no-where in particular, just run.

So I left home and made my way to the Hogan's Rd footy ground/reserve and followed the dirt trail around the exterior of the reserve and then back onto Hogan's Rd, turning onto Morris Rd and making my way towards the Princess Hwy. As I was crossing the railway lines it was then I remembered that the Federation Trail had been opened today so I turned left and made my way onto the trail.

It was here (about 4km) I decided time for some sun so the singlet was off and I enjoyed 60 minute + of no singlet. The path is made up of ashphalt and concrete and follows a drain system. Not to bad for my purpose, ran with no traffic except some bikes, I'll probably visit this path once or twice a month.

I wore my Garmin today and the aim was to sit in the 4:50-5:00 area, which I basically did, 91:20 for 19.1km, so an average just below 4:50 pace.

Sat 21 Oct 06, 1500m race

9km today and 67km for the week so far.

A windy afternoon at Aberfeldie and I was running a little late. With the 1500m races commencing at 2.30pm and I arrived just after 2pm, but I knew I should have at least 40 minutes as the first 2 heats shouldn't involve me. Wind all of my boys in tow today I was able to 'show' Kaelan off to some of my friends for the first time as most had not met him before and there were a few mum's there who wanted to fuss over him and were more than happy to look after him whilst I was warming up and racing. Cam's girl friend's mum was a marvel and looked after him for me... :-)

I took off and got 2.5km warm up and then a few stretches when the sub 4:30 race took off, I also managed to squeeze in some strides and a bit of a chit chat with a few club members and some guys from other clubs. Cam was in the second heat and ran a very smart race, funnily it was only 3 weeks ago I beat him in two 1km time trials, but a bit of consistent training and he is starting the trek back. At the 1000m mark he was 12th, with 300m to go he had move into 3rd and ran 4:30.

My race was the 5-5:10 min group, 15 of us. I was hoping to run 4:55 to 5 min, starting in the middle of the front group I was able to move onto the railing on the back straight and was sitting fairly comfortable. Throughout the race I felt in control of my pace and probably was racing 95-98% so I am happy with my time and finishing 5th in my heat, not a bad start for the season and with today's wind and the knowledge that I had a bit left all looks ok for a decent season. Some of my splits are below:

76.3
82.7
82.5
finish time 5:00.11

Finished off with a 25 min cool down run along the river.

Fri 20 Oct 06, an easy 10km in Hoppers

10km today and 58km for the week so far.

Out the door at 5am for a very easy stroll around a 10k course from home, pleasant morning with no wind. I wore my Garmin to ensure I never ran faster than 4:50 pace, but I was trying to stay on 5 min pace for the majority of the run.

Showered and changed and off to work, arriving just before 7.

I may race a 1500m tomorrow at an All Comers event at Aberfeldie but it will depend on the weather as I will have Connor, Declan & Kaelan (yep even the little one). Kaelan is just staying for the afternoon to give his mum some free time.

And I just noted I ran past 2500km this morning!!!

Thu 19 Oct 06, short reps & a brief session

6km today and 48km for the week so far.

Another long day at the office, starting just after 7am and finishing at 5:40pm, this meant arriving at the track just after 6pm, changed quickly and off for a 2.5k w/up, then 5x70m strides and stretching.

Tonight 5x300m, 52 sec with 3 min recovery, not a normal session for me, much longer breaks than I am used to and this meant the session was very controlled and a bit easy. I trained with Luke tonight, he did 6x300 @ 47 sec with 1 min recovery. So basically I did my rep with his every 2nd, this gave him someone to chase, which he commented helped as he trains by himself quite a bit.

Splits:
51.3
52.4
52.1
52.2
51.5

All the breaks were right on 3 minutes. I walked 300m and then changed tops, shoes and finished off with a few laps to spread the session out. Legs were a little tired at the start of the sessiion, but I was happy I made the effort to train and 'blow' the days work away.

Wed 18 Oct 06, S2F training group

15km today and 42km for the week so far.

I've been noting some of my work hours lately so I can see how I am feeling after some more testing days at work. I suspect the next few weeks will see some bigger hours, even on Sunday night I had to do about 4 hours work in preparation for the Planning Conference. Today I arrived at my desk at 6:30am and left at 5:40pm, quickly changed and then jogged to my car, dropped my back pack and then jogged into Fed Square.

Tonight I was asked to take the 10k group by myself, which was easy as the group was small (6) and for a second week again all males and predominantly of a similar pace. We ran around the MCG grounds, upto Punt Rd and then back around the 'G', upto the Tennis Centre bridge and then crossed the river at Swan St. We then make our way along the river upto Morrell bridge, complete lap of the Tan and then cross back over at Morrell Bridge again and make our back to Fed Square.

A bit of a quick chat with a few of the guys, some gentle stretching and then I jogged upto the Shrine and then back to my car just past Government Drive. I then stretched, into my car and organised to meet a friend in the Southbank region for a quick dinner, before making my way home.

Tomorrow will be another long day at the office, planning to get there before 7am again but hoping I can keep the boss happy and get to training some time between 5-6pm.

Mon & Tue 16/17 Oct 06, Healesville run & a Hoppers run

Tue 14km today and 26.5km for the week so far.
I arrived at home just before 5:30pm, changed and then made my way out the door immediately to stretch the legs after a long day in a conference room and then 100+ minutes in the car returning home. I had let the guys know I wasn't going to the track, ran the local roads mixing my pace, running just over 60 minutes.

My legs were fine after yesterday's run, but today was more steady, excluding the final 15 minutes which were sitting on 4:15 pace. A good sweat and I must admit I am enjoying the sun whilst running at the moment.

Mon 12.5km today and for the week so far.

A two day work Business & Strategic Planning Conference at the RACV Country Club in Healesville, so after a full day on planning etc a 60 minute run was required. Being a few kms out of the township I followed a asphalt bike path along the road which ended up following a waterway (creek/small river/stream) and then I noticed a hill to my left so I turned (yes I do hills, occasionally) and worked my way up, 3-5 min effort and then found myself in an estate with some very nice houses and a few other small hills and rises. With a few lefts and rights and then I started to veer back in the direction of where I started, I soon noticed the estate was again on my right so I did a second lap really picking up the pace and working the hills very hard.

An enjoyable run and managing to get a few kms of hills into the legs at a good pace. First snake sighting for the season, coming back into the grounds of the Club I noticed a small snake, probably short of 1m long sliding across the grass about 20m to my right going away from me, I slowed down so I could watch it move away.

I finished off with about 10 min of stretching and 50 push ups and 100 sit ups/crunches.

Sun 15 Oct 06, why I didn't run

0km today and for the week so far.

One of the girls in my aths club turned 30, so off to a bar in St Kilda, here is me and Dave, early in the night....

Sat 14 Oct 06, All Comers at Aberfeldie

7km today and 61km for the week.

A busy day today, starting with Little A's coaching and coordinating the Under 6's, then a little shopping, then picking up Cam and off to Aberfeldie for the first track race since Apr for me. Both of us are competing in a 3000m race, with my PB of 10:49 I was hoping to give that a work over, but a few toughish sessions this week may stop that and of course a decent breeze at Aberfeldie.

Cam is a little unfit at the moment and has done minimal running since the HM in early Sep, so he agreed to run with me and try to help me with sub 86 sec per lap, which would put me very close to my PB and if all went well I would be able to take a few seconds off. At the same time last year I hadn't broken 11 minutes and today I did, so it would appear things are looking ok at the moment.

Laps:
81.9
84.4
85.8
85.8
88.5
90.8
139.84 (last 600m)

Time: 10:57.24

So I lost my pace around the 2k mark, Cam remained with me, but I told him to stay with me only as long as I was on pace and then do whatever he wanted, he left me with 700m to go and ran 10:29.

We finished off with a 10 min cool down around the Moonee Ponds area and then left.

Fri 13 Oct 06, rest day

0km today and 54km for the week so far.

A running rest day, but I was hoping to get 45-60 minutes in the gym but work was a tad busy today. I even got to work nice and early to to ensure it fitted in, but NO. I arrived at work at 6:40 and left at 5:30 and that was with a bare minimum lunch break, oh well.

Busy weekend, I caught up with Connor tonight for a couple of hours, he turned 8 today. I am taking Connor & Declan to Little A's tomorrow morning, then I need to do a few things at the shops, then off to an All Comers to run a 3000m race. A 30th to attend in the evening at a vodka bar, I'm sure I'll struggle here..... ;-)

Sunday, a Club Pentathlon in the arvo, I may run in the morning depending on my antics on Saturday night.

Thu 12 Oct 06, short track reps (200s)

6km today and 54km for the week so far.

36 degrees, hot northerly and sadly more than 200 fires here in Victoria, it is going to be a very unsafe summer... I think I heard that today was the hottest October day in Victoria in 93 years.

When I arrived at the track at 5pm it was VERY windy and still 34 degrees, even our warm up was hard and kept our talking to a bare minimium when into the head wind. Just Dave S & I tonight, whilst stretching we decided that there was no way we were contending with the wind and so we went for 200s, which would have a cross wind at the start and finish with a tail wind. 10x200, 34 sec with a diagonal walk across the track and restart.

Splits (recovery):
35.9 (77)
34.4 (75)
34.1 (75)
33.9 (74)
35.4 (91) drink stop
34.6 (77)
35.0 (78)
34.7 (85) drink stop
34.7 (71)
33.1 (walk 300m)

Change of shoes (trained in flats) and then three laps to cool down and can you believe it the wind died nearly completely about ten minutes after we finished....

Wed 11 Oct 06, Corporate Cup race & S2F training group

21km today so far and 48km for the week so far.

Lunchtime Corporate Cup race, according to Weatherzone it was 27 degrees with winds of 21 knots... why is it always windy on Wed lunchtimes??? I started with a 1200m warm up to the start line, whilst warming up I noticed that my legs were a little heavy but not too bad. On arrival I chatted and stretched and then got on the start line at 12:25pm, as per normal.

Today's run was my slowest for the Cup so far, 14:49, I didn't get all of my splits, missing the 2k marker; 3.45, 7.57, 3.06. Oh well, much faster than previous years, I might ensure that the final 2 rounds that I reduce my Tue night session and see if I can give my PB of 14:29 a kicking...

S2F training group this evening, will note later. Well I nearly didn't make it to the training group, dramas at work, someone tried very hard to break my safe and I had to wait for the locksmith to come and fix, luckily for me he made it and finished by 5:40. Wednesdays are my long day at work, generally arriving between 7:30 & 8am and leaving at 5:40pm and then off to S2F training group and then get home between 8 & 8:30pm and today was like that.

I jogged down to Fed Square via the Tan, passing my car and dropping off my backpack and some work, just over 1500m. I was allocated the 10k group as per normal, the numbers were down BIG time, generally between the 5k/10k & speed group we can have upto 60+ people, but tonight with the running of the Melb Marathon events the numbers were about 20-25. Very strange tonight, my group tends to be 80% female over many months, but tonight, excluding Leaders, there were 6 males and no females, very strange.

Anyway tonight's run was approx 5 min pace, a few of the guys had run the HM on the w/e and were looking to roll their legs over, mine were feeling quite heavy so I convinced Rupert to be the front Leader and I would look after the rear, but basically we all stuck together. Tonights run was just over 11.5km and with the run to and from I clocked up just over 14km.

Tue 10 Oct 06, long reps

11km today and 27km for the week so far.

What a day and of course I was inside for most of it, at work :-(

For those who are not in Melbourne, it was beautiful, no wind, beautiful sunshine and mid 20's... When I arrived at the track at 5ish it was still 26 degrees and NO wind, which is very unusual for our track! After putting some posters in our Club noticeboard I got changed and then a group of five went off for our 3k warm up. Chatting with the guys who competed at the All Schools, Shuey managed a 2:03 & 52.4, Brad who competed for the Open age group many times as just turned 16 year old, he ran 2:00.3 & back up with a 2:02.

After our warm up and stretching we chatted with Burkie and he suggested 6k's worth of efforts, so 6x1000m was agreed upon, 3:50 pace with 90 sec recovery, so nice and easy.

Splits:
3:49
3:48
3:50
3:47
3:42
3:37

All with an approx 90 sec recovery, strangely the 6th rep was only 6 sec slower than the 'so-called' time trial, but then tonight was very still. Finished with three laps of the outside of the track. All up a good session.

Mon 09 Oct 06, gym & a run in Hoppers area

11km today and 16km for the week so far.

I had to move my car at lunchtime as I could only find a 4 hour spot this morning, so before going to gym I thought I would run 1km to my car, slight move and then stick some more money in the meter and then run back to the gym and do an easy 30 min set in the gym. Mainly shoulders, back and core.


Plan to run this evening when I get home and then attempt to make my place slightly respectable as I have volunteered to be on a small sub-committtee to look into ways of developing a plan for recruitment of athletes to Western A's.

Arrived home and got changed and out for my run just after 5:30pm, cooling down and a little breezy, ran a known 9k course from home which is mainly road and around sporting reserves on grass. Heel was fine, I am aware of the spot if I push on it and it was a little tender first up this morning, but nothing like yesterday. Icing and anti-inflams are working well. Busy night, shower, shops, clean and get ready for tonight's meeting. Bye all

Sun 08 Oct 06, sadly 5km only

5km today and for the week so far.

Out the door this morning at 7:01am for 75-90 minutes, but my r.heel was very sore this morning, it has been for a few weeks and steadily getting sorer on occasions and this morning was one of those times! There have been other runs where it has been tender but the pain subsides as I warm up, but not today.

It was 10 degrees, but sun was out and the wind very mild so it would have been a nice day to stroll, but after 2km and a bit I was very aware that I was limping and considerably favoring one side so I turned back towards home still with the hope of it warming up. But at 4k my opposite hip was starting to hurt from my favoring and the heel was still very annoying so I walked the final 300-400m. I have had discomfort here before, it is the attachment area of the achilles onto the heel.

Once home I got the blue ice and the damp tea towel and spent 20 minutes on the lounge. Re did one hour later and got myself some anti-inflams.


Now in the evening the heel is ok and I was very able to do my Little A's activities,hopping, jumping and running with the U6 kids, but I'll keep up the icing and anti-inflams and probably steer from early morning runs. Definitely not the way to start the weekly kilometres... :-(

Sat 07 Oct 06, two 1k time trials

7km today and 67km for the week so far.

As Connor's soccer presentation went longer than I expected I decided to skip going to Geelong and stay for the end of his presentation and then do a fast session at the track as I knew the track was going to be opened after 3pm. I ran Burkie and he suggested a 2km time trial.

Whilst waiting for Clare to get the keys I asked Cam if he wanted to trial as well, as I know he has been lacking in his training. Cam & I did the normal 3km warm up on the grass and then some stretching. i then did 2x60m strides in my Zoom Elites and then changed to my spikes and did another 4 strides with Cam.

With some unusally warm weather (29) and the wind picking up Cam and I decided to change to two x 1km time trial with a five minute break in between.

Times
3:23
3:31

It was tough work and the wind was a lot harder than I would have preferred, strangely 90 minutes prior it was dead still. The final 200m was very ordinary and I obviously have some work to do before any decent 800/1500 racing will happen. Cam found it tougher than me and withdrew at the 600m mark on the final run.

After I finished Clare asked if I would accompany her whilst she did her final 250 & 150, which I did, i know its hard to do a complete session by yourself, hence why I asked Cam to come along. All three of us did a cooldown of three laps in lane 8, of course in a clockwise direction.

A long run tomorrow before staring the first week back with Little A's, a new bunch of Under 6's to look after (one being Declan). :-)

Fri 06 Oct 06, a day of rest

0km today and 60km for the week so far.

No run today, planning to race a 5000m track at Geelong on Saturday afternoon if the conditions are good, aiming for sub 19, 90 sec per lap will see at PB.

Stuarts Running Blog
(s20StuMac)

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Thu 05 Oct 06, short reps

7km today and 60km for the week so far.

Slightly later than normal due to work, but the guys knew I was running 15 min late, so they kindly waited. As a group of four we started with our 3km warm up on the grass and then a few light stretches, lots of discussion regarding our dislike for the short reps and of course the strong wind that was present as per normal for fast work...

The decision was 6x400, 74/75 sec pace with a 90 sec recovery. For three of us we knew we would be working but Shuey (4 reps) & Troy (4x300) we just cruising in preparation for the All School Champs this weekend.

Splits: (recovery 90 sec)
71.5 (yer yer, too fast)
73.4
74.6
75.4
75.7
77.0 (oh well)

Session over very quickly but this hurts heaps more than the long work, but we all know we need it, but that doesn't mean we have to like it... ;-)

Finished with three slow laps around the outside lanes and along the grass to dodge the sprinters.

Wed 04 Oct 06, S2F training run

15km today and 53km for the week so far.

I finished work just before 5:30, quickly changed and then ran from work over to the Tan and ran anti-clockwise, when I got to the bottom of Anderson I crossed the river and made my way down to Fed Square, arriving just before 6pm, ready to take the 10k group for a run.

Tonight myself & Rupert decided for a change we would change the route, predominantly to dodge the bike commuters, from Fed Square to the MCG's parkland surrounds and then back to the concourse and over the Tennis Centre bridge and then over Swan St bridge and up to Morrel Bridge, a lap of the Tan and then back along the river to Fed Square. Tonight's group were slightly faster than the normal group, probably sitting on 4:45ish pace, the pace being set by a couple of girls who are aiming for a 93 minute HM at Melbourne on Sunday, they were easily cruising.

After returning to the start point, I did some stretches with some of the participants and then ran back to my car, which was 1.5km away.

Tue 03 Oct 06, long reps at the track

12.5km today and 38km for the week so far.

If the winds stay away this is a great time of the year to be in Melbourne, cool mornings and beautiful sunny days! I enjoyed lunch at Southbank today, over looking the Yarra and of course the 'beautiful' people walking up and down... Anyway back to running!

I arrived at the track, changed and was ready to start just after 5pm. Another junior football player appeared tonight, specialising in sprint races but silly enough to listen to me and Dave S and be talked into doing his warm up with us, we convinced him that he was a footballer and not a sprinter and a good warm up would help, 3kms later... :-)


Into some stretching and then confirming with Burkie, 8kms worth of efforts was the schedule, so we (me) decided we would beat the mind games and do 10x800m @ <3 min with a 90 sec recovery (probably last time for long rests, so we are told...)

Splits (recovery):
2.58 (1.31)
2.57 (1.33)
2.58 (1.31)
2.58 (5.10) - toilet break & we decided to wait for him
3.04 (1.32) - not sure what happened here???
2.56 (1.32)
2.57 (1.35)
2.56 (1.35)
2.57 (1.31) - I would have liked this one to be 2.55
2.52 (walk 150m & then 3 laps on the grass outside the track, staying out of the way of everyone)

Very happy with the session, there was a breeze on the back straight, myself & Shuey (16/17) sat at the front sharing inside and outside and Dave settled at the back, sometimes struggling a little. But a great session, lots of sweat and we were very happy to complete. Burkie suggested afterwards, maybe to many reps for you Shuey (even though he is the fastest by a long way) and we need to consider slowing 2-3 sec and shortening the recovery to 75 sec... Oh dear!

Short reps on Thursday.

Baptism/Christening

Here are a couple of photos from the Christening for Kaelan on Sunday. Kaelan is now six months old. The day went really very well and we were lucky with the weather, approx 28 degrees!





This is Kaelan dressed in his outfit which was made my Julie with the left overs of her wedding dress.







The actual pouring of the 'holy' water by the Parish Priest.







All of my boys with me & Julie just after the Christening.

Mon 02 Oct 06, the Tan plus and some repeats of Anderson St

8km today and 25km for the week so far.

A lunchtime run to take advantage of the sunshine and there was a rumour there may be some rain in the evening so I decided to break up my working day. Starting across from Government Dve I ran for 5 minutes on the grassed area before hitting the Tan and running down to the 'Pillars'. Here I stopped for 5 minutes and did some stretching of the hammie and calves and then made my way upto Anderson St where I did five repeats at a 10k paced effort and then I run along the Tan in and out of the trees and just basically ran in different directions until returning to Government Dve.

All up just over 35 minutes of running.

Sun 01 Oct 06, a run from Hoppers to Werribee and back

17km today and for the week so far.

A good night at Adrian's 40th meant yesterday was an afternoon of drinking beer and yelling at the TV and then an evening of drinking beer with friends until 12:30ish. I woke up this morning about 7:45ish and decided to run some beer out of me before the Christening at St Peters. Out the door at 8am, a beautiful morning, already 15 degrees and only a little breeze, cap, singlet, shorts and Garmin in tow. Leaving home I made my way to the Princess Hwy via some local streets, running on a service road into Werribee, around the home of the VFL Werribee Tigers I crossed the railway lines, 7.5km into my run I decided I would take my singlet off and enjoy some sunshine on the body.

Nearing the Werribee racecourse I moved off the roads and followed the trail along the fence line down Ballan Rd until hitting the grassed floodway and turning right towards President Park and then making my way down to the Werribee river and enjoying getting out of the wind which seemed to be picking up. From the river I followed the dirt trails until the Riverbend carpark where I returned to the roads and then made my home.

An enjoyable run, excluding the roadside comments from passerbys, but then whilst not wearing a shirt, you seem to pick up comments that aren't very flattering... 16.9km in 1h 20m 40s, averaging 4.46 pace.