A wrap up of 2006

My blog began about two years ago to log my training runs, my races, my PBs, my SBs and lots of remarks so I could look back and see where my training was going and maybe even ascertain why it had gone the way it had. And it has done all of those things and more! This year more than others I have meet many other bloggers, I have made many new friends and also strengthened ones that already existed. My blog has been a part of this and I believe it has also helped me to evaluate my life and occassionally it has enable some friends to come and say 'hey Stu, are you alright, would you like a shoulder to lean on' and they were right, I did! So before I summarise my training for 2006, I want to fistly thank everyone who has cared and also those who have read and been motivated. THANK YOU!

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2006 Monthly Totals (2005):
Jan - 219 (322)
Feb - 246 (233)
Mar - 247 (253)
Apr - 256 (265)
May - 213 (307)
Jun - 312 (285)
Jul - 293 (290)
Aug - 229 (210)
Sep - 240 (236)
Oct - 290 (280)
Nov - 213 (262)
Dec - 219 (261)
Total = 3033km (3196km)

2006 Personal Best Times
400m 1:04.057 Nov 06 (not fresh, raced prev on the day)
800m 2:17.16, Apr 06, VMA Champs
1500m 4:52.01, Feb 06, Aberfeldie
3000m 10:49.45, Feb 06, OP
The Tan 14:29, Jul 06, Corp Cup
5000m 19:15, Nov 06, Aberfeldie
10km 41:58, May 06, Williamstown (sick & only one for year)
21.1km 1h 28m 22s, Sep 06, Burnley :-)

2006 Racing Highlights:
My trip to Canberra for the Aust Masters Champs, whilst I didn't race any PBs I had a great time, personally and also racing. There are a handful of guys I raced against who I still see on a regular basis and say hi to!

The half marathon in Sep, I was so worried I hadn't done the long work for this and when I got to the 15km mark I knew it was all good and I ran a 80 sec PB, imagine what I could have done if I was more confident.

Puffing Billy, I got beaten by that 'bloody' train, but my time was fast enough to beat it 9 out of the last 10 years and as I was still in T&F mode, I was impressed that the hills didn't destroy my race more.

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January - I had run are fair bit of the holiday break, maybe too much which resulted in a very sore ITB, which resulted in some sore massages and reduced kms.

February - The ITB calmed down. An enjoyable run through the zoo. My first race at Olympic Park which resulted in a 3k PB. Started Pace Leading duties with S2F.

March - A big month, for the first time I ran 2:18 for an 800, I also PB a 4k race. I was in preparation for the Vic & Aust Masters Champs. But even though I don't live with my children, a magical day on 24 Mar 06, my son Kaelan was born and I was very lucky to be present for the birth and to be there to help Julie.

Not sure why I can't get blogger to post a picture here, but follow this link: http://www.ringo.com/photos/photo.html?photoId=184872120

April - Whilst summarising and checking my blog, I notice my first mention of my heel problem??? A busy racing month, VMA Track Champs, R4K, AMA Track Champs, Geelong HM & Yarra Bend XC. Highlights were going to Canberra as mentioned above, but also a highlight was my first time pacing someone in a race, thanks Crissy for the experience.

May - Highs & lows, I ran a really good Puffing Billy race, then a few days later I had an operation, got sick as a result of and for some reason I thought I could comeback quickly and race a 10k race at Williamstown. ???

June - Two races and neither went to well, but it was my biggest km month for the year, the only time in the 300s.

July - A decent month in kms, but the races were average. A few friends didn't think I had totally recovered from my op & infection two months ago.

August - The mind is a powerful thing and to be honest mine didn't appear to be going in the direction that I would have liked. I missed many training sessions and ran fairly ordinary. A couple of Corp Cups races and my first XC race in spikes, which was a well paced race.

September - I started the month off well with an 80+ sec PB over the Half Marathon distance, then followed up with a few other races... AV Tan Relay & two Corporate Cup races around the Tan and a 5km handicap race at Williamstown, maybe too many races.

October - A bit of a nothing month, in between AV seasons, which resulted in my monthly tally closing in on the 300 mark. For the second month in a row, my heel has been mentioned in my blog.

November - Personal & health issues took me away from my blog and I only made seven entries. I noted this month that my speed hadn't appeared this season yet and I was still racing 3k and shorter, slower than my 2005 pace.

December - With health issues and a bit of lack of motivation, add in end of year functions, results in a fairly ordinary racing month, but the final week of training is starting to show some promise. Now with a little bit of understanding of my health problems I can now start to refocus and think about what I want and how I can achieve that.

Thanks for reading & visiting my Blog!


Stu Mac

Sun 31 Dec 06, You Yangs

The last run for 2006, the plan was to investigate some new trails in the You Yangs Park, 75 minutes for me, Adrian was aiming for the same & Narelle 80 minutes. With some checking of maps we decided we would run into the park upto the car park at the base of Flinders Peak (approx 2.5km uphill) and then run the Branding Trail which is sign posted as 5.5km, then run back to the Rangers Hut and run around Big Rock and then finish off on the road outside to make up the remaining time.

The run upto the Flinders Peak car park was testing for a start to a run, then we hit the trail which was down down & down (which later meant up, up & up). Along the trail was all single file, reminded me very much of Ferny Creek, except without the ferns and greenery :-) , all very dry and arid style bushland. An enjoyable run which Narelle appeared to be enjoying too much as she was moving along at a fairly quickish pace, we turned off on a few side tracks looking for other suitable trails but always returning back to the Branding Trail.

Once I caught the group after the uphill finish of the trail, it was then suggested we move down to Big Rock and run around that and then to the roads. I struggled around the hill surrounding Big Rock and ran the my last 10-15 minutes trailing behind. All up 75 minutes today with a lot of sweating. A nice way to finish off 2006, a run with some Club mates on predominantly a track I had never run before!

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December's Running Stats:

KM December - 219km

2006 Total - 3033km (less than 2005)

Injuries/Illness - An inflamed achilles attachment & an infection

Exuses - Reduced kms due to above

Races next month - Some track racing, nothing major

Races completed - Track races and acted as a Pace Leader for the S2F Christmas Run

January's Goals - Building

Sat 30 Dec 06, St Kilda Beach

I met with David & Gary at Fawkner Park this morning. We decided we would run past Albert Park to the beach and then run along up into St Kilda, enjoying the scenery and then make our way back to Fitzroy St and past Albert Park Lake again, drop David back at home and finishing back at Fawkner. Casual pace, just over 60 minutes, lots of chatting.

After the run I decided I would use the opportunity to use the gym at work. A 55 minute session, with lots of work on the fit ball, including dumbells & core work. Also squeezed in some lunges & squats into today's set.

Tomorrow off to the You Yangs for 75-80 minutes and I have decided that I am going to investigate some trails in the back part of the park, more trails than road and yes even some hills.

Thu 28 Dec 06, the last track session for 2006

Tonight's session was fairly lonely on the track. The sprint group were finishing up when I arrived and most of my training squad had other things on and the remainder of Burkie's squad were holidaying or working, so just me & Adrian.

20x200 @ 37 sec for me and 1-1.5 sec faster for Adrian (15 reps). The first 10 reps were done with a floating recovery, except rep 5, 10 & 15, I walked that recovery. After the 11th rep I decided I would walk 20m and then start the float.

Of the 20 reps, there were two 35s, probably five 36s, twelve 37s and rep 17 was a 38, sadly. Overall with a 3k warm up and a short cool down of predominantly walking a good hard session of short reps turned into a good endurance session, quite windy at the track.


Finally I made it to 3000km for the year, last year I also ran further than 3000km (3196). About six weeks ago I noticed that I might struggle to make the 3000 mark due to my achilles/heel problem, but I made it with still two runs left.

Wed 27 Dec 06, Flinders Peak

My coach is off to walk Cradle Mountain in an organised three day hike, so as he was walking Flinders Peak he decided that a few of his athletes could run it a few times.

So another trip out to the You Yangs (with a slight hang over), parking at the base off we went. The peak is 348m and approx a 2km run up stairs and a gradual slope. The steps being the hardest part, my first trip up was 11 min 50 sec with some walking and the second trip was just over 12 minutes. The first trip was hardest as I was struggling with a head ache and just a general awful feeling, aka.. hangover. Once back down after two trips I jogged for 10 minutes for my cool down.

Tomorrow's run will see me over the 3000 km mark.

Tue 26 Dec 06, a run from home

Nothing special for today, an even paced 5 min per k run, just over 10km on roads and nature strips. Cool morning, I even wore a T whilst running.

Off for some beers today with my training group in the city this arvo/evening.

Sun 24 Dec 06, You Yangs

Today I ran with one of the women from my Club, she is faster than me, but we stuck together for 70 minutes. We did 30 minutes on Great Circle Drive and then we turned off the main road and ventured onto smaler tracks and ran in various directions, sometimes up a hill sometimes left or on a goat track etc etc.

A nice even pace of 4:45 for the first 45 minutes and then we slowly built the pace until we sat on 4:30 for the final 10 minutes. All up a nice run with no problems.

Sat 23 Dec 06, on the Tan with HVT

This morning I met with the HVT squad for a session on the Tan. As this is not my normal training group I checked with Tim to make sure it was fine for me to tag along. But this session like so many in the past few weeks didnot go to plan, during the second effort I had a dizzy spell which resulted in me stumbling and nearly falling. As soon as I recovered I felt fine and was easily able to jog along comfortably at 4:40ish pace for a few k's.
yet again when the intensity is picked up I struggle. After Christmas I will get my results and hopefully that will help explain, until then I will drop all hard work and just cruise.


Thursday; Western A's had their Annual 1km Handicap race in combination with the Christmas Gift (120m handicap) and our Christmas BBQ. I decided that I felt well enough to compete and was hoping to run well, whilst I did run a PB (3:06.9) the run wasn't the best. The first 400 in 72, 800 in 2.28. Finishing off with nearly 10 minutes to cool down, which I ended up not feeling very well.



A picture of the starters for the handicap 1000m, I'm wearing the navy blue nike singlet & my toungue sticking out...

Wed 20 Dec 06, no run

Last day at work today for a few weeks, no travel planned, will see my three youngest a fair bit whilst their mum returns back to work, so I will get reminded of the father duties for the first 2-3 weeks in January.

I didn't run today, not feeling the best, overall feel unwell, nothing to specific. Which seems slightly appropriate as I am off for some tests at hospital tomorrow morning to check on a few anomalies.

If feeling better tomorrow I will be competing in my Club's 1000m Championship race, last year (Feb 06) I didn't compete, in Feb 05 I ran a PB of 3:10.1, I should be able to beat that (hopefully). The race is a going to be held in conjunction with our Christmas BBQ.

Tue 19 Dec 06, gym and two laps of the Tan

Forty minutes in the gym today, back & core was my focus today and finished with five minutes on the bike and then five minutes stretching my legs. Not feeling the best or very enthused I told my training partners and coach I wasn't doing a track session and I ran after work two laps of the Tan.

Mon 18 Dec 06, an easy run

A lunchtime run, pleasant temp around 22 degrees, from Victoria Barracks upto the Yarra, along the Yarra to Chapel, cross the bridge and then return on the city side. After work in the gym for 45 minutes, back, shoulders, arms & a little core work.

Sunday, was 60 minutes within the You Yangs Park, mainly on the flat trying to recover from a big day of athletics on Saturday. Whilst running I got to see the 'who's who' of Australian running, Buster & Benita with another female and the normal MTB rider. And then in the car park, Troopy came over and said hello and he must have a very good memory, as he remembered my name from an introduction probably 9 months ago, I was impressed. Chatted with Troopy about his run and then just some general chit chat about Australian athletics.

Saturday, with warm ups & cool down it turned out be a big day with probably one race too many. Very windy and most were affected by 5-8 sec in the 1500, 1 sec in the 200. I raced a 1500, 200, 5000 & 400, wasn't feeling the best prior to the 400 or afterwards.

Thursday, was at the Zatopek Classic, I ran in the Corporate Relay, 4x800m, 8 teams and my team finished 6th. I had Thursday off for lots of appointments, hospital first, having a few tests, blood and some other bits & pieces. Hair cut & tips.


So to summarise a week, raced Tue, paced Wed, raced Thu, rest Fri, raced Sun. No wonder the heel is still playing up and overall I don't feel the best, run down and not overall happy.

Wed 13 Dec 06, S2F Christmas Run at Albert Park

Went to the gym for 30 minutes, chest, back and some leg stretching after 5 min on the bike at lunch.


Tonight I was the Pace Leader for the 50 min group for the 10k in the Christmas Run. I started with a 2k warm up with Rupert and then stretched my hamstring as they are very tight after yesterday's racing. I ran the 10k in 50:01, but if I continued on at the pace I was going before I slowed down at the 9.25k I would have run 49. Here I encouraged the group of 5-8 who had been running with me nearly the entire time to press on by themselves and for the next 700m I encouraged people to catch me and run sub 50 min.

I know I have said it before, but I really enjoy the pacing jobs. After the run one of the ladies who ran the entire way with me found me and thanked me, she told me that she had run 52 minutes three time before and couldn't believe her new PB was now 49:15, consistency is really a big key.

Tue 12 Dec 06, AV Shield Comp

Tonight the NorthWest Region competed Round Five at Meadowglen in Epping, I competed in the 800m (2:22), 4x200m (1st in Div 4), 3000m (11:29) & 400m (64.3). The 800m was ok, but I am lacking in any raw speed and not racing as well as I would like. The relay was less than 10 min after the 800 and was run at 90%. Straight after the relay I walked jog back to the grandstand (150m) quickly changed my shoes and then jogged to the start of the 3k with full intent on lapping in 92 sec per lap, just collecting points and having a decent hit out. Laps: 92.8, 92.4, 92.1, 91.6, 93.4, 92.4, 94.0 & 42.1. My heel did not particularly enjoy the evening! Tomorrow I am running as a Pace Leader for the 10km S2F Christmas Run and Thursday in a Corporate Relay (4x800) at the Zatopek Classic.


Mon I ran along St Kilda Rd, around Fawkner Park & the Tan, easy pace, just under 8km at lunchtime. Evening 45 minutes in the gym, shoulders and arms, abs & glutes, 10 min of the bike at 90 rpm and then stretching.

Sun 10 Dec 06, 50 minutes along the beach

Today I went to Lorne to watch a mate compete in a mixed team in the Anaconda Adventure Race. Dave S, one of my training partners, completed the 13km ocean paddle and within their division they finished 2nd, still to confirm their overall position, but I assume they would have finished in the top 30 and there were 'hundreds' of teams.

I arrived in Lorne about 6:30am which allowed me to enjoy running along the ocean trails and on the form/hard sand, managing 50 minutes at a comfortable pace and then 10-15 minutes in the water to cool off before watching the BIG race. When I got out of my car at 6:30am it was 28 degrees, I knew it was going to be a hot day. (later in the day it got up to 42 degrees in Melb)

I found this competition very fascinating and interesting, even though I don't ride, paddle or swim, I am sure I could learn enough to have a go a some shorter events in 2007. ???


To answer R2Bs question from my previous entry; I've never thought I do not much core work, maybe 20-20 minutes a week and if I am to look in the mirror I could do a lot more. R2B, I do not have the pleasure of a lean build like many runners, so I every so often when I am starting to feel slightly overweight or I notice myself in the mirror, the core work seems to return.

Fri 08 Dec 06, the Tan & gym

An easy lap of the Tan getting an idea of how I felt after my bug, cruised the tan in just under 17 minutes and then went to the gym for 45 minutes, shoulders, back, core & stretching.

Thu 07 Dec 06, not a well boy

Tueday evening, a sore stomach. Wed morning the gastro bug had taken hold which involved a very sick & sorry person!!! Thu morning finally held down some food, first food since Tue early evening, looked in th emirror and felt thinner??

Attempted to play soccer at lunchtime, wasn't full on energy but we had a few reserves so I was able to take it easy. Withdrew from the Vic Milers 1500m race.

Tue 05 Dec 06, MMM Mile Handicap

My first raced mile race, not on track, an out & back course on the Tan, so I hope I can go a lot faster than today's effort: 5.36

Sun 03 Dec 06, You Yangs

An easy 52 minutes on the soft horse trails down the bottom, no hills and only 50% of the normal Sunday run. Iced my heel afterwards, feeling ok. Ran with a couple of the younger girls at 5 min pace.

Sat 02 Dec 06, AV Shield

Christmas work function yesterday and 'just' one or two drinks were had... alright I was very very very drunk and raced today, so some average performances, but I was there supporting my Club.

800m - 2:30
200m - 29.69
3000m - 11:22
4x400m relay

November's Running Stats

KM November - 213km

Yearly Total - 2824km

Injuries - Inflamed achilles attachment

Excuses - Raced too often in the early part of the month with some big weekly kms on top of 2 speed sessions & generally 2 race days (yep 4 high intensity sessions). Two weeks ago I felt like a Mack truck hit me during my 800m race and since then two very easy weeks (30k a week).

Races Completed - Vic Milers 1500m, MMM Relay (4 races in a day = 14k), Corporate Cup (The Tan), AV Shield Comp (1x5000m, 2x3000m, 2x800m, 1x1500, 400, 200).

Races Coming Up - A few AV Shield T&F races and will be a participant at the S2F Christmas Run.

Goals - Get the inflamed heel in check and hopefully still manage at least 176km....