Thursday 30 November 2006
Thu 30 Nov 06, track session
13km easy running along the Yarra, Tan & Fawkner Park.
Tonight, 8x200m @ 34 sec with a slow shuffle for 65-70 seconds
Splits:
33.4
34.8
35.05
34.7
35.1
34.3
34.7
35.4
I had a physio diagnosis yesterday afternoon. The achille attachment to my heel is inflamed. Instructions, ice after every run, anti-inflams for 4-5 days, reduce speed sessions, no hills and greatly reduced long run, lots of stretching, massage weekly - esp my calves and when the pain has subsided start rehab exercises.
Tuesday 28 November 2006
Tue 28 Nov 06, 10x600
10x600m (44 sec per 200 = 2:12), with 90 sec recov
Splits:
2:12.1
2:12.3
2:12.8
2:13.1
2:14.1
2:12.9
2:13.4
2:11.6
2:10.9
1:57.4
Wednesday 8 November 2006
Wed 08 Nov 06, Corporate Cup & S2F training
12km today and 38km for the week so far.
I competed in the final round of the Spring Corporate Cup today. With my legs still feeling the slight effects from Sunday I wasn't expecting a great run, but many others did post some decent PBs today and they competed on Sunday, but it wasn't that way for me. I ran 14:43, 13 seconds off my PB.
This afternoon I received an email from Tim asking me if I could stand in for him tonight and take the speed group at S2F, which of course I said yes. 6x500 with 90 sec recovery.
A big group, probably 30ish, which I split into 2 groups and got one of the experienced guys to monitor the recovery times and I ran with the slower group and helped them along. My group were finishing their rep between 1:50-59 for all 6 reps.
On the personal side, there are many occassions in your life when not everything goes your way and I have to come to terms with the decision of others. Time has come for some changes and my blog is one of them, thanks for reading. Stu Mac
I competed in the final round of the Spring Corporate Cup today. With my legs still feeling the slight effects from Sunday I wasn't expecting a great run, but many others did post some decent PBs today and they competed on Sunday, but it wasn't that way for me. I ran 14:43, 13 seconds off my PB.
This afternoon I received an email from Tim asking me if I could stand in for him tonight and take the speed group at S2F, which of course I said yes. 6x500 with 90 sec recovery.
A big group, probably 30ish, which I split into 2 groups and got one of the experienced guys to monitor the recovery times and I ran with the slower group and helped them along. My group were finishing their rep between 1:50-59 for all 6 reps.
On the personal side, there are many occassions in your life when not everything goes your way and I have to come to terms with the decision of others. Time has come for some changes and my blog is one of them, thanks for reading. Stu Mac
Monday 6 November 2006
Mon 06 Nov 06, recovery run
9km today and 26km for the week so far.
Tired and hungry would be the best way to describe how I feel after yesterdays event. I jogged from work and met a small group at 12:40pm at the Pillars for a casual stroll through the Botanical Gardens, then around Fawkner Park, back to the Tan and finishing at the Pillars again. A quick drink and a short stretch of my quads and then a slow run back to work.
Melbourne Cup tomorrow, so a day off from work which will involve a quiet day of recovering from a few after work drinks (finished 5am ish) and reading the form guide and hopefully a few wins.
Tired and hungry would be the best way to describe how I feel after yesterdays event. I jogged from work and met a small group at 12:40pm at the Pillars for a casual stroll through the Botanical Gardens, then around Fawkner Park, back to the Tan and finishing at the Pillars again. A quick drink and a short stretch of my quads and then a slow run back to work.
Melbourne Cup tomorrow, so a day off from work which will involve a quiet day of recovering from a few after work drinks (finished 5am ish) and reading the form guide and hopefully a few wins.
Sunday 5 November 2006
Sun 05 Nov 06, Nigel Aylott Relay with the MMM
16-7km today and for the week so far.
Today I raced with the Melbourne Midday Milers in a race dedicated to the memory of Nigel Aylott. There were seven teams with four runners each, a ranking of all runners is published, one through to 28, with the bottom seven this year acting as the Captains and selecting their teams in a fair and logical order, number 28 picks first, then 27 etc. Once everyone has had their first pick the number 22 (team 7) starts the picking of the third team member. Everyone runs four legs which includes a 3km time trial in which 2 members of each team compete.
My stages today were exactly the same as last year, stages 2, 6, 8 & 14. As a general rule most of the "number 4's" ran these legs.
My times: (last year)
3.6km - 14:13 (14:43)
3.25km - 13:48 (12:47), 1 min slower, but this was into a very tough head wind!!!
3km - 11:46 (12:01)
3.7km - 14:10 (13:18), predominantly into a head wind!
Whilst two of my legs were slower than last year, I know I ran a lot better in all four legs, it was just the conditions that slowed the times. This was the same for nearly everyone else who ran these legs this year and last year.
My team was made up of Max (MMM Pres & Malvern Harrier), Mike (MMM runner & KSB AC), Mark (MMM runner & will be running with Sandringham next year, thats all they need, another 77 min HM runner) and of course me... And we were the winning team over the entire day!!! :-)
A great day, lots of sun, tired legs and I'm sure the hunger pains will go away soon.
I'm sure some pictures will soon be published, there were cameras everywhere.
Today I raced with the Melbourne Midday Milers in a race dedicated to the memory of Nigel Aylott. There were seven teams with four runners each, a ranking of all runners is published, one through to 28, with the bottom seven this year acting as the Captains and selecting their teams in a fair and logical order, number 28 picks first, then 27 etc. Once everyone has had their first pick the number 22 (team 7) starts the picking of the third team member. Everyone runs four legs which includes a 3km time trial in which 2 members of each team compete.
My stages today were exactly the same as last year, stages 2, 6, 8 & 14. As a general rule most of the "number 4's" ran these legs.
My times: (last year)
3.6km - 14:13 (14:43)
3.25km - 13:48 (12:47), 1 min slower, but this was into a very tough head wind!!!
3km - 11:46 (12:01)
3.7km - 14:10 (13:18), predominantly into a head wind!
Whilst two of my legs were slower than last year, I know I ran a lot better in all four legs, it was just the conditions that slowed the times. This was the same for nearly everyone else who ran these legs this year and last year.
My team was made up of Max (MMM Pres & Malvern Harrier), Mike (MMM runner & KSB AC), Mark (MMM runner & will be running with Sandringham next year, thats all they need, another 77 min HM runner) and of course me... And we were the winning team over the entire day!!! :-)
A great day, lots of sun, tired legs and I'm sure the hunger pains will go away soon.
I'm sure some pictures will soon be published, there were cameras everywhere.
Saturday 4 November 2006
Fri 03 Nov 06, what a morning!!!
10km today and 55km for the week.
A beautiful morning, brillant blue skies and NO wind, coolish, but comfortable. I parked my car at 6:55am along the Tan and then jogged down to Fed Square to meet up with Clarkey. I haven't seen Clarkey since about 4-6 weeks prior to the marathon (3:05), he is still looking very fit and was in good spirits. We ran through the city and down to Princes Park, a casual run, with loads of chatting and catching up, talking about this and that, some running and some not. Before we knew it we were back running through the city and back at Fed Square we were parted ways, back towards our cars.
I checked my watch whilst running along St Kilda Rd, I decided I would run around the parks on the grass until I got to 50 minnutes.
I'm off to the Melb Victory game tonight with Connor & Declan, our first football match at the Docklands, a draw, but a very exciting game against the CC Mariners, 3 all. Four goals in the first 12 minutes made a great start. The crowd were so loud and made a lot of AFL games seem very quiet, its an amazing feel listening to 99% of the supporters barracking for the one team!
Saturday no running planned in preparation for Sunday's Nigel Aylott Relay with the Melb Midday Milers, check out the course description some BIG hills here. A team event with four runners, everyone runs four legs, one being a 3km time trial, a great day and some very tired legs afterwards.
A beautiful morning, brillant blue skies and NO wind, coolish, but comfortable. I parked my car at 6:55am along the Tan and then jogged down to Fed Square to meet up with Clarkey. I haven't seen Clarkey since about 4-6 weeks prior to the marathon (3:05), he is still looking very fit and was in good spirits. We ran through the city and down to Princes Park, a casual run, with loads of chatting and catching up, talking about this and that, some running and some not. Before we knew it we were back running through the city and back at Fed Square we were parted ways, back towards our cars.
I checked my watch whilst running along St Kilda Rd, I decided I would run around the parks on the grass until I got to 50 minnutes.
I'm off to the Melb Victory game tonight with Connor & Declan, our first football match at the Docklands, a draw, but a very exciting game against the CC Mariners, 3 all. Four goals in the first 12 minutes made a great start. The crowd were so loud and made a lot of AFL games seem very quiet, its an amazing feel listening to 99% of the supporters barracking for the one team!
Saturday no running planned in preparation for Sunday's Nigel Aylott Relay with the Melb Midday Milers, check out the course description some BIG hills here. A team event with four runners, everyone runs four legs, one being a 3km time trial, a great day and some very tired legs afterwards.
Thursday 2 November 2006
Thu 02 Nov 06, Vic Milers Meet One - 1500m
6km today and 45km for the week so far.
Overnight and throughout the majority of the morning Melbourne received some much required rain, a lot of it! Throughout the morning all I could think about was I had convinced eleven club mates to drive all the way to Box Hill to run in the rain... But thankfully just after 2pm it started to clear.
I arrived at the track around 6:40ish, enough time to sit around and chat and then get changed from my pink shirt (raising money for breast cancer) and other work clothes. In my heat there were four Western A's (pic below), we waited for Brad to race his 800, we were all hoping he could break the 2 min mark tonight, but it wasn't to be, 2:01. :-( bad luck Brad, it will come, very soon!
My race was scheduled for 8:15pm, I was hoping to run 4:55 tonight. I was lined up in the 2nd position (good) and we had a pacer (Vaughan from Sandy & S2F training groups) who was there to lead the pack around for a 4:30 time, but he took off a little fast, which kind of threw me, but it was my fault. My first lap I was settle 3rd or 4th last in a heat of 13, when I past the s/f line the time was called 51/52, shit, way too fast, I was hoping to hear 56/57, so the first 400 was done in 71/2. Along the back straight I caught up to Mitch (too fast too) and we both settled and relaxed, after 600m I went around him. Not sure of my splits from here, I heard 4 min with 300m to go and I crossed 2nd last in 4:56.8 with two of my training partners in front of me and Dave S behind me.
As a club we did well, with Mitch, Dave T & Amy running PBs and seven other happy runners.
From right to left; Mitch, Me, Dave T & Dave S. The pacer is in the green Sandy uniform & the winner, Ash (4:30) in the white singlet with the Malvern blue badge.
Overnight and throughout the majority of the morning Melbourne received some much required rain, a lot of it! Throughout the morning all I could think about was I had convinced eleven club mates to drive all the way to Box Hill to run in the rain... But thankfully just after 2pm it started to clear.
I arrived at the track around 6:40ish, enough time to sit around and chat and then get changed from my pink shirt (raising money for breast cancer) and other work clothes. In my heat there were four Western A's (pic below), we waited for Brad to race his 800, we were all hoping he could break the 2 min mark tonight, but it wasn't to be, 2:01. :-( bad luck Brad, it will come, very soon!
My race was scheduled for 8:15pm, I was hoping to run 4:55 tonight. I was lined up in the 2nd position (good) and we had a pacer (Vaughan from Sandy & S2F training groups) who was there to lead the pack around for a 4:30 time, but he took off a little fast, which kind of threw me, but it was my fault. My first lap I was settle 3rd or 4th last in a heat of 13, when I past the s/f line the time was called 51/52, shit, way too fast, I was hoping to hear 56/57, so the first 400 was done in 71/2. Along the back straight I caught up to Mitch (too fast too) and we both settled and relaxed, after 600m I went around him. Not sure of my splits from here, I heard 4 min with 300m to go and I crossed 2nd last in 4:56.8 with two of my training partners in front of me and Dave S behind me.
As a club we did well, with Mitch, Dave T & Amy running PBs and seven other happy runners.
From right to left; Mitch, Me, Dave T & Dave S. The pacer is in the green Sandy uniform & the winner, Ash (4:30) in the white singlet with the Malvern blue badge.
Subscribe to:
Posts (Atom)