January 2007, monthly stats & summary

January km's - 310 (2006 - 219, ITB & hip probs)

Injuries - Nil, injuried means you can't run, doesn't it?.

Excuses - I am still managing my sore right heel as a result of inflamed achille tendon attachment and general aches in the legs, but there good, aren't they!!!

Races - two 800m & 1500m and one DNF in a 3000m.

Upcoming races - Sunset Race at the Zoo, track races at OP & Newport

Goals - none really, working on general fitness and endurance as well as trying to become stronger on the dreaded hills.


Overall I was happy with my km total for the month, but my racing was fairly ordinary and that was why I picked up the kms as the speed wasn't there so I thought I may as well pick up the distance and start building for the Winter season. I have been consistent in the gym especially with core work and lunges. I could concentrate on some extra stretching and I NEED a massage. A few medical appointments this month have been quite intrusive which have affected some of my sessions, but overall a good month.

Wed 31 Jan 07, a big day

Today I started off nice and early, still leg weary, still have sore heel and still trying to work hard. This morning in the gym just after 7am for 45 minutes, most of my work was on the swiss ball, chest, core, and a touch of shoulders, back (upper & lower) and arms, as normal all very light weights with lots of reps and only 20 sec between sets.


Today at lunch I meet up with David T on St Kilda Rd, from there we ran a lap of Albert Park, then back to St Kilda Rd and up Domain Rd where we went our seperate ways. Most of the run was at 13.5kph, an enjoyable run, with bugger all wind and lots of sunshine, but a set of weary legs that couldn't maintain any real pace. All up 9.5km run.

6pm tonight I jogged from work to Fed Square for the S2F training group, as per normal I was with the 10k group. Tonight the other Run Leader with the 10k group was much faster than me, so I encouraged him to take the lead and I sat back and chatted with the back of the pack ladies and encouraged. Tonight's run was up and around the Docklands, nice area, but a lot of concrete and I didn't think much of the course, all up we ran 10.9km. With the 3k there and back and the training run and lunchtime, I clocked 23-24km for the day with a gym session, no wonder I was starving and now I am sitting here hungry again and wearing my Skins (please recover legs....).

Tue 30 Jan 07, nearly a waste of time

I arrived at the VU track at 5pm, it was just starting to rain and a strong wind was there too. I took off for my warm up, after 3k I was still feeling very ordinary mentally & physically, so I ran another lap of the complex. Whilst stretching and chatting I decided I didn't really need to night's session; wind, off & on light rain, no watch and sore legs, oh well a resting evening.

Tommorrow, gym, lunch time tempo run & then an easy run with the S2F squads, hopefully 20k odd kms, so a rest today is cool.

Mon 29 Jan 07, gym & recovery run

In the city at 7am and off to the gym, I felt ok from yesterday, a bit tired in the quads and overall I felt a bit tired even after a big sleep (in bed at 9:30pm, the earliest in many years). I could feel my legs whilst walking up the stairs to work and then again when walking down, but its all good... :-)

Today in the gym I concentrated on upper back, shoulders, core & my set off lunges (ow), squats (not to bad) and calf raises. I did reduce my lunges today, there was a lot of complaining happening in that muscle group.


This evening was great weather for a run, too bad it was only a recovery run. 5:30pm, still 24 degrees, sunny and no wind, I ran 3.5km to the track at 5 min pace and then stretched for 15 minutes, my heels and calves needed the attention, I then stretched the hammies and quads, just to even it all out. From the track I ran out & back with Clare for 6.5km which was great for me, my legs felt so much better and I did another 5-10 minutes of stretching. So all up 10km for the evening.

Today I got a call from Nike confirming that I was going to help out with the R4K training groups, starting next Monday. So a 'fit out' on Thursday and the first group training on Monday week.

Sun 28 Jan 07, two hours at the You Yangs

This morning I met at the front gate of the You Yangs at 8.30am, I knew most of the guys that I normally train with would be absent, so I ran with Luke (well he jogged slowly and ran the hills very hard and then came back to us) & Cookie (another coach of Little A's & competes with the VAL). Having Cookie with us was great, he runs with the VAL (Pros) but he intends to run with us during the winter season instead of coaching the Western Districts AFL Umpires, which is great for us and also he has been running the You Yangs for more than 20 years so he is going to show us some great new trails.

So we started with running up to Turntable (FP car park) from here I wanted to run the Rockford Trail, so off we went, then after 10 minutes we let Cookie pick the direction and what a great run it was! Some bloody big hills and then lots of small but very sharp hills. We ended up in areas with some great views of the area and even could see the beach in Geelong. We ran a lot of the MTB courses which was great and then ran up (300m elevation) where the large majority of the last Ned Kelly movie with Heath Ledger (that scenery is very familar) was done, we seen BIG goats and also some BIG male grey kangaroos, normally the YY are wallaby region, but obviously not where we went today.

An enjoyable run 1h 56m for 21.2km, not like a road run!! :-) I now wonder why I spent some many hours on boring roads when these trails are everywhere.



This is a view from the West/East Walk, the stones were set by the local aboriginals depicting a wedge tail eagle. The view also shows the lovely Aussie bush.

Sat 27Jan 06, it doesn't feel like a Saturday

Up this morning for Little A's, (feels like a Sat), after a few brief showers and then a 5 minute down pour the Committee then decided to abandon the meet (I didn't agree). I came home with Connor & Declan as their mum was out doing some bits & pieces, we watched the Simpsons which is funny when a 39 year old can watch and be just as interested ina show that a 5 year old thinks is great, you just have to love 'simplistic TV shows' with child & adult themes... (starting to feel like a Sun)

The boys got picked up around 11ish and I started building some bunks that I was given (double at the bottom which turns into a couch and single at the top). Finished that and then bummed around until mid arvo.

This arvo I went to Wyndham Park and ran a few laps of the park at 4:40 pace, stretched for 5-8 minutes and then did another three laps of the course I had been running, but at a much faster pace. The course had a few little sharp hills and I was running at sub 4 min pace, all up I ran for just short of 30 minutes before Clare arrived. We then ran a warm up lap and the I did 10 reps of a pathed hill with her, the reps were an average of 35 sec effort and then a walk jog return, approx 2 min. Finished off with a 7 min cool down. A different sort of run which was quite enjoyable.


I missed most of the Triple J Hottest 100, not many of my choices got in the top group, but I do like the large majority of the 'chosen' ones:

1 Augie March One Crowded Hour
2 Eskimo Joe Black Fingernails, Red Wine
3 Hilltop Hoods The Hard Road
4 Killers When You Were Young
5 Scissor Sisters I Don't Feel Like Dancing
6 Gnarls Barkley Crazy
7 Snow Patrol Chasing Cars
8 Gotye Hearts A Mess
9 Muse Starlight
10 Grates 19-20-20
11 Little Birdy Come On Come On
12 John Butler Trio Funky Tonight
13 My Chemical Romance Welcome To The Black Parade
14 OK GO Here It Goes Again
15 Lily Allen Smile
16 Peter Bjorn & John Young Folks
17 Grates Science Is Golden
18 Muse Supermassive Black Hole
19 Lupe Fiasco Kick Push
20 Regina Spektor Fidelity

The Hoods had a good day out!

Fri 26 Jan 07, Australia Day

An easy 7km run this morning, still taking it fairly easy after a few big days and making sure I had recovered from Thu afternoons appointments. It was a nice morning for a run, little wind and mild temperatures, I did a bit of stretching afterwards, concentrating on the calf & achilles, still having heel problems.

After my run, I meet up with a friend for a coffee and then enjoyed some retail theraphy (yes some guys enjoy buying shoes & clothes). I walked away with a new short, pants, belt and a pair of shoes that I have been eyeing off for awhile, happily when I first spotted they were $149, then $99, I got them for $79 :-)

Afterwards Cam took me to a pub in Prahan where I watched Australia destroy England with some mates.

Thu 25 Jan 07, 2k & then lots of stretching

I arrived at my gym at work at 6:30am, I did 2k on the treadmill at 5:15 pace and then 5k on the bike and then stretched for 20 minutes, then off to work.

No training tonight, I had a few appointments in the afternoon which didn't allow me to train tonight. A couple of runs planned over the long weekend, I'm sure one missing one night will be fine.

Wed 24 Jan 06, the Tan, gym & S2F training group

I arrived in the city at 5:40 this morning, parked my car and then ran two slow laps of the Tan as a recovery. The first lap was 19:30 and the second lap was 19:10, as I said, slow laps. I then went to the gym and had a good session, working chest, a little bit of shoulders & back, again the majority done on the fitball. Today all of my reps were 15, 3 exercises in each set with 30 second between groups. Then 50 lunges on each leg and 50 squats, just with 5kg hand weights on both side, finishing with a bit of ab work. At my desk just after 7:40am, not a bad start to the day.

PM: Tonight was my first S2F training run, I looked after the 10k group, we ran approx 5 min pace, which was slightly faster than normal but the group were easily able to do this. With a 10 min run prior to the group and then running back to my car I travelled just short of 14km for the evening.

Tue 23 Jan 07, I wasn't in the mood for it but I made my way to Coburg after work for the Shield Round 9 meet. On arrival at the track I changed and then dropped my work clothes into my car and took off for a 15 minute warm up and then 10 min of stretching and then made my way over to the 1500m starting area. I was in the 4th heat, which was made up of 4:45 to 5:15 runners, 16 runners. As i wasn't feeling the fit or ready I guessed I would run between 5:05 - 10, which was nearly right. The first lap was 80 and the second lap 80, I didn't hear anymore splits after that, but I must have slowed down, finishing 14th in 5:10.14.

I finished off the night with a 12 min cool down with ads and then stretched and made my way home. Feeling fairly ordinary, legs tired and I just wasn't mentally right for the race or to be around others.

Mon 22 Jan 07, gym & an easy run

I arrived in the city at 6:30ish, dropped my clothes at work and then made my way to the gym. A really good session today, as per normal I used lights weights, reps of 12 with minimal rests. I did chest & shoulder on the 'fit ball', core work in between sets, did many lunges, squats & heel raises with more core work in between and then finished off with some gentle stretching. A good sweat and a great 60 minute session.

Tonight (5:30pm) was an easy run of 6.5k on a dirt trail run at 4:40 pace and then 3.5k on the Fed Trail (ashphalt). A nice night for a run, 22 degrees, minimal wind and bright sunshine, not a cloud in the sky. I would have liked to run further but I had time constraints with a meeting to attend tonight in Sunshine.

Sun 21 Jan 07, morning run at the You Yangs

Last night a few friends came around to my place, we chatted and enjoyed a few boutique beers (first time I have had more than 4 beers since Boxing Day), retiring just after 2:30am (we watched Liverpool kick Chelsea) with the knowledge that the majority of us were going to be at the You Yangs at 8:30am :-)

Today's run at the YY had a group of four running for more than 60 minutes (others running shorter & different pace) and Adrian on the bike (calf issues), we basically did the same as last week with about 15 minutes on a slightly different trail (Rockford) & then finishing up on the West/East trail. Both myself & David noticed that we seemed a little leg weary (esp on the hills), but we just enjoyed a slow Sunday run and chatted and complained how sore & heavy we were!!! An enjoyable run and hopefully this hill work will start to pay off soon.

Back to work tomorrow; so I intend to drive in early, go to the gym then work, drive home 4ish, run to the track and jog around until Clare is ready, then 40 min with her and then home, quick dinner and then off to a Western A' Committee meeting. So it will be a long day for my first one back to 'non holidays'. 6am - 10pm....

Sat 20 Jan 07, I woke up at 6:30am and was very stiff in my legs, so I though some time stretching would be a good idea but knew I couldn't stretch cold muscles, so shorts on, socks & shoes on, cap on and out the door for a slow 5km run. I got home and then laid on a towel in the lounge and stretched for 15 minutes. Just as I got in the door it started raining quite hard, I did well missing the before & after but it was very humid and I was soaked in sweat anyway. Showered, then off to Little A's, the Werribee Centre had a Club 'Multi' event day, with all of the age groups completing five events (except U6 & 7s) and scoring points for each event. A sucessful day of introducing this style of comp to many kids and trying to encourage their participation at the State level. WLAC are the 3rd or 4th biggest Centre in Victoria, but last year we only had 2-5 athletes competing in the State Multi's.

Fri 19 Jan 07, Vic Milers Wrap Up & an easy run

This morning I picked Clare up from her place and we went to the You Yangs for a run, for me a recovery run and for Clare she is working on her endurance. We parked at the Flinders Peak carpark and ran the Branding Trail. It was very humid this morning for Melbourne, weatherzone said it 22 degrees and 80% humidity. Even for a recovery run I was drenched in sweat, but a relaxing run which allowed me to put a few kms in the legs and then I stretched my calf & achilles for a bit and then back home.

This will be my last weekday run that I can do anytime I feel like, back to work on Monday, so back to early morning runs or lunch time strolls 7 runs in the evening.

Second run for the day, 5:15pm I ran on the local roads and around the Hogan's Rd Reserve for some non road running, sitting on 4:20 pace for the first 20 minutes was quite comfortable and then for the remainder of the run around 4:30-35 pace. With the temp around 27 degrees and there still only being showers in Hoppers and no real rain to talk about the humidity was still high (83%) so to save I was drenched in sweat is an understatement. A nice eleven km run tempo style run.

Thu 18 Jan 07, A relaxing day, hung around my flat, hydrated and ate well in preparation for tonight's 3000m race with the Vic Milers. I took Cam & Luke who were both racing the 3k too, Luke was hoping to run sub 9 for the first time (9:00.3), Cam was hoping to run a SB (just missed it) and I was hoping to run sub 11 for the first time for the season.

I was ready for the race and the weather was ok, warm but no wind. I warmed up well, stretched and laid around relaxing & preparing myself mentally. I was hoping to run sub 11 and as close as possible to my PB of 10:49, so I planned to see how 86-87 laps felt, 7 1/2 laps at 86 would get me 10:45.

I knew I would be at the back of the pack, but I did expect the back 4-5 guys to be closer but they were running a lot faster than their 'old' PBs. So within 20m I was 3rd last and thats the way it stayed until I pulled off the track. The first lap was 1:20, yep too fast, felt felt ok; second lap I knew I needed to slow it down which I did and ran 1:24 and then 1:26. I was drenched in sweat and my breathing was starting to work, but my thoughts became very negative & very quickly, I was 15m off 4th last and way in front of second last, I became bored and couldn't be bothered came into my head so when I hit the 1500m start line (1:03) I pulled off the track. Afterwards I tried to convince myself I was going to slow down and that's why I did it, but after a few hours of wondering why I reckon it was because I was bored and didn't think I could catch anyone or be caught so I just couldn't be bothered with the run, I didn't want to be time trialing! Don't get me wrong I probably would have slowed down and paid for the fast start, but I could have still worked for the sub 11....

It wasn't a club race and it didn't matter whether I finished or not, meaning to any one else, so I didn't.. Pretty shitty really! To be perfectly honest I don't think I will run a VMC 3k race again, the lack of 11 min 3k runners really made it a boring race for me, I much prefer to race at Aberfeldie in a heat of 35 odd people who finish between 10:30 & 11:30. I still think that the VMC events are great, but the 3k race really showed the lack of depth or how slow I am.

Wed 17 Jan 06, stretching & a gym session

What a hot night it was last night, at midnight it was still over 30 degrees and this morning at 9am it was 31 degrees, but finally somewhere between 10 & 11 it started to cool down to 25 degrees.

I really felt like going for a 60 min run today as it was my last Wednesday off before returning to work next week, but I would like to freshen up for tomorrow's race where I am aiming for sub 11 (first time for the season), so I didn't. Instead I went to the gym and spent 15 minutes on the stationary bike rolling the legs around and then a short easy session of chest & back, finishing up with 15 minutes of leg stretching.

As this was a bit of a 'nothing' post I thought I would add my Triple J Hottest 100 Votes for 2006, a hard job trying to remember what tickled the fancy this year and as I don't remember names of songs very well it is even harder. Anyway after going up & down the long list of artists and the name of their songs I came up with:

Boca 45 - Down To Mexico
Dresden Dolls - Dirty Business
Dresden Dolls - Sing
Frenzal Rhomb - Fuck You & Your Stupid Band
Hilltop Hoods - Clown Prince
Lily Allen - Smile
MC Lars - Download This Song
Sarah Blasko - Explain
Vines - Don't Listen To The Radio
Vines - F**K Yeah

For those who are JJJ listeners many of these songs you will know but for those who listen to ad ridden stations you will probably only know one or two. I listened to the Breakfast Show for the first time today and was pleasantly surprised to hear that my favorite has joined Jay & the Doctor, Myf Warhurst........... there is something about Myf that I find very interesting & attracted too.

Tue 16 Jan 07, 4 x 400m, hot hot hot

I arrived at the track at 5pm and it was still 39 degrees, so thankfully an easy session was on schedule. As I'm racing in a 3000m race with the Vic Milers on Thursday I decided reps of 400s at my PB race pace. The plan (wish) being at 86 sec per lap will give me 10:45, but as I haven't broken 11 min this season, I don't think it will happen on Thu.

Tonight I trained with Adrian, we only did two laps of the complex and some limited stretching. Adrian suggested a 400m jog for the recovery, which sounded ok, sort of...

With the sun still beaming down hard and a hot wind up the front straight and very low humidity, even this short session was going to be hard enough.

Splits:
85.4
84.0
83.5
84.5

The recovery runs were just over 2 minutes. A tough session which finished with a 300m walk and then a 2 lap cool down about 15 minutes later with some of the kids.

I arrived home to find that the power outage had hit my suburb!!! :-(

Mon 15 Jan 07, gym & easy run

I woke up feeling fairly good this morning, I thought that some of my joints may have been a touch tender/stiff after yesterdays tough & twisty run, but surprisingly I felt fairly good. Today started off with a visit to the gym for just over 60 minutes. To warm up I started on the stationary bike for 5k and finished also for 2.5km. In between the bike today's session involved shoulders, upper back and abs (main, lower & oblique), finishing off with 10 minutes of stretching my legs.

Tonight's run was just short of eleven kms, I started with a 3.5km run from home to the track running 2.5km at 15kph and then when I hit the head wind I could slowed to 14.3-5kph. Once I arrived at the track Burkie was there with some of his younger squad, they were finishing up and he asked whilst I was waiting for Clare if I wouldn't mind escorting the cool down, which was fine by me, allowed me to keep the legs rolling over whilst waiting for Clare to finish with her HJ group, another 1.2km.

For the second week in a row, Clare & I had to battle running into an annoying headwind. Strangely both of us are suffering heel issues at the moment, currently her's is worse than mine and hurts in a slightly different spot, but probably still associated with the achilles.

Tonight I ran in my new Reebok Premier Road Lites IV, I currently have the first edition of the IV in white & blue, this pair are grey, white & yellow. They have been a good solid shoe which I use mainly for my mid week run & warm ups, I still use the Kayano for my high km shoe.

Sun 14 Jan 07, You Yangs

This morning myself, David T & Adrian took off for a 90 min run at the You Yangs, Adrian who is faster ran probably 100-105, he continued on when I stopped at the toilets and also he ran a bit afterwards too. Today's run for myself & David was just short of 15km but in 87:30, with an average pace of 6:05 which is extremely slow for both of us and this gives you an idea of the terrain we encountered. We started at the front gate and then made our way up to the Flinders Peak car park then the Branding Trail, then our 'discovery' tour began... We ran from the car park (157m) a couple of minutes up the stairs to Flinders Peak and took off on the West Trail which was very windy, rocky, hilly & technical, we found ourselves running up & down little hills, which peaked at 280m. A lot of bushes which let marks on us all, I have scratches on my torso, legs & a few on mine arms. A good trail, but not one we would want to do all of the time, as there was a lot of twisting, stopping for BIG rocks and getting around them, but overall a fun morning.

Sat 13 Jan 07, Rested on Friday, walked around my local area with Connor, Declan & Kaelan but no running, probably walked 5-6 kms, just doing general stuff, walking to the shops and parks. Today the NorthWest Region were meeting at Newport for the AV Shield Comp (Round 8), but I also had Little A's starting at 4pm, so I was only able to run an 800m and in the 4 x 200m relay team (Div 4). With a big 10 days or so of running and a strong wind I knew todays 800 wouldn't be great but I was hoping for a good effort. Started with a 15 minute warm up along the Willi foreshore and then some stretching. Twenty minutes prior to my race I started doing some strides, which was a great idea in hindsight, after doing the regular four strides I was still feeling very stiff, so some more stretching and four more strides of 50m or so, on the starting bend.

I was allocated into the 2:25 heat with nine others, starting in lane 6. After the cross over I was in 8th spot, a few had gone out quite hard. My first lap was 68, which would normally be great but today I knew the week preceeding would start to catch up, which it did. On the starting bend, second time around I moved into 5th, but I was past in the finishing straight and finished 6th in 2:23.4. So happy enough with the time, but I would like to get back under 2:20 in the next 2 weeks. I also ran in the relay, which we easily won, then straight off to Little A's duties.

Thu 11 Jan 07, 10 x 200 track session

After my extremely warm run yesterday, this morning I woke feeling a little drained, but was that from yesterday or just from a big week or a few kms???

I arrived at the track at 5pm tonight and took off with Adam K. for three laps of the complex for a warm up, then some stretching and change of shoes (DS Racers) and we were ready for 10 x 200 @ 35-36ish, Adam would be going slightly faster on each rep. Adam is transferring from Sth Melb to Western A's in the new season (07/08), which will be great for us, he is slightly faster than me in the races 10k and less and then we are even until 15ish, where I start to move ahead. But in the short reps, he has one mighty 'kick'!!!

Starting on the traditional 200m start line we experienced a strong breeze for the first 50-70m, the plan was to do our rep, then float 200m and then go again, but we ended up including a little bit of walking.

Splits (recovery):
34.6 (float 200)
36.6 (float 200)
37.2 (float 200)
35.9 (float 200)
34.8 (walk 200)
35.3 (walk 50, float 150)
36.1 (walk 50, float 150)
36.8 (walk 200)
34.8 (walk 100, float 100)
31.8

Finished off with two slow laps of the complex for our cool down. Afterwards I caught up with Burkie, he has just returned from hiking Cradle Mountain, straight away he asked what I am have been upto as the first 2-3 reps were average, he said I looked like I was struggling... aren't coaches amazing, no watch, just eyes!

Rest tomorrow, racing Sat in Shield competition. Not expecting much, after this weeks work, but I will race the 800m and a relay (4 x 200, if required) and then off to an afternoon session of Little A's. Long run (90 minutes) at the You Yangs on Sunday!

Wed 10 Jan 07, a run to Riverbend Reserve

Tonight I was going for a run and meeting a friend at Riverbend at 5pm, but she rang to let me know she wasn't feeling 100% and with the heat would I like to postpone until 8pm, which sounded a good idea as it was 37.5 degrees at 4pm.

I left my place at 7:30 and according to the Weather Channel it was still 35 degrees, so just wearing shorts & my garmin I took off ensuring I stay between 4:50 & 5:05. I got just over 2.5km and stopped at a servo for a quick drink of water and then continued on to Riverbend. I arrived in the car park (4.4km) and I still had a few minutes to waste so I thought I would run upto 5k and then turn back to the car park.

I waited for a few five minutes, no running partner, so I made my way home, averaging 4:45 for the home trip. Again I stopped at the servo and had a drink, washed my faced and wet my hair. A 10k run in horrible conditions, it was 34 degrees at 8:30pm..... not good.

Tue 09 Jan 07, first track session for 2007

Arriving at the track at 5pm, myself Dave S & David T took off for our normal warm up around the fence line of VU, I had a quick detour as Declan fell off his scooter going down a hill and fell onto the gravel and had a few scars, but surprisingly was happy with a quick hand wipe down with a bottle of water. I then caught up and completed our first lap where we picked up Adam (a new Western A' for next season) and we continued on for another two laps.

Whilst stretching we were deciding what the plan of attack would be, 600s or 800s, most of the guys hadn't done a speed session for a few weeks and I was probably a bit tired from the past few days, so 600s were the plan. Bec (U18 girl) joined in and her coach suggested 80-82 with 90 - 120 sec recovery, which initially appeared to be 'do-able'.... But it didn't turn out that way, with a bit of a breeze and me feeling the effects of the past two days in my quads it was a tough session.

Splits (recover):
2.07 (1.31)
2.03 (2.01) - we quickly decided 2 min rest was required
2.06 (1.59)
2.13 (2.11) - not sure what happened witht he recovery, but I was gone now
2.13 (1.59)
2.10

Walked 200m and then chatted a bit and the two slow laps in the outside lanes to finsih off a tough day at the track. Legs were heavy, but I was only slightly aware of my heels.






Here are a couple of pictures of my boys last week in the heat eating frozen oranges. (Declan, Kaelan & Connor L-R)

Mon 08 Jan 07, a local run in Hoppers

Out the door at 6:05, the coolest morning in quite a while, 12.5 degrees, overcast & whilst running a few light showers. Clothes, singlet, shorts, cap & Rbk Premier Road Lites.

Today I wanted to get 8km in before the boys came over for the day and roll the legs over after yesterday's run. Muscular wise I felt fine which was great, but my heel was sore and felt very stiff. I stopped at Hogan's Reserve (1.5km) and stretched my calf & achilles which helped and of course I was also warmed up and the creaks & groans were diminishing :-)

When I got to 4k according to Garmin I turned and came back the same way. The 8km was predominantly on road except for approx 1-1.5km of dirt around Hogan's Rd Reserve.

I am going to double up today, this evening I am going to jog to the aths track and do some lunges, squats, push ups & sit ups, then when Clare finishes with her HJ coaching we are going for a 40 minute run on the Fed Trail (the opposite direction to last time) at 6 min pace, then hopefully she will drop me off at home.

PM Note: Well I basically did what I mentioned in the paragraph above. 3.5km to the track at an average of 4:10 pace, then about 15 minutes of lunges, push up, squats & sit ups, then a 6.5km run with Clare at just over 6 min pace. It was quite windy out of that area of the Fed Trail, we would have been better off somewhere not so open today. Poor Clare, I know she enjoys the company on her run, but she ends up listening to me babble about stuff because I can talk so much and of course I end up in Run Leader mode providing advice that she probably doesn't really want..., sorry! :-) All up a 10k run for me, so 18k for the day. :-)

Sun 07 Jan 07, You Yangs

I met up with Adrian this morning at 8.30am, he is getting ready for his 9th (I think) Six Foot Track Marathon and I am just building a few k's & a few hills into my legs (don't tell Tiger Boy & Clarkey ;-) ). Both of us agreed after many hot & humid days and a long day at the track yesterday we would be gentle and not run as fast as last week.

Aim today was to run for 80 minutes, so we decided we would start on the same course and run up the hill to Flinders Peak car park, which is 2.3km, starting at an elevation of 49m at the front gate and the FP car park was 157m, this took 13 minutes which was more than 1 minute slower than last week and finally both of us were starting to feel the legs loosen. Then we ran the Branding Trail, first time anti clockwise (5.35km), a short run around the car park to let the legs relax after the BIG hill and then back onto the trail in a clockwise direction this time and slightly faster. We finished up running back to front gate, just short of 16km in 85 minutes.

Not the fastest 16k I have ever run, but some tough hill work after a solid week of running & heat. :-)

The boys are returning 7am tomorrow, so an early easy paced recovery run is on order.

Sat 06 Jan 07, Shield Comp, Round 7

Another hot day today, it was 30 degrees before 9am, another warm windy day, lots of cloud, so a humid day to be had at Coburg. I'm not sure what the overnight temp was but at 10:45pm when I went to bed it was still 28.2 degrees according to the Weather Channel.

Today I had Connor & Declan in tow for a full day of aths, they are fairly self sufficient and they had a bag each with lunch, fruit, museli bars, frozen prima and water and some money for icy poles. Also my uncle who didn't race today due to a tweak in the hammie was bringing his son (9) to the track and then took the three boys to a park for 60-75 minutes. The boys are going home for a day tomorrow morning, so I can go for a long run and so they can see (annoy) their mum for the day.

Premier League was being held in conjunction with the Shield Comp, which did slow our program down a little as it created an extra race for each event but overall there was little inconvenience. Numbers were down a little today, our club and also others. I started my day in the 4th heat of the 1500, I started with the intent/hope of 5:05ish, taking into consideration the wind & heat/humidity. At the 300m I moved into first spot and sat there upto the 800, but after my first lap (78) I decided with today's conditions I would be better off slowing up a bit to allow me to race in other races, so I slowed, now aiming for 5:15. With 250 to go I was passed again and I crossed the line in 3rd in 5:14.

With a cool down & another jog for a warm up I could feel the humidity even more, but I decided I would run a conservate 800 and be the 4th Western A, (which means Div 4 for me :-) I was in the 2:30ish group, starting in lane 2, at the cross over I was in 5th in a 10 person race, with one lap to go I moved into 4th, but I was 10m or more away from the leading three, but with 250 to go I noticed I was gaining, so I kicked and with 150 to go I moved into first spot and held that and beat the winner of my 1500, so we joked we were 1 all. Another cool down jog which resulted in a loosening jog for the 200. By this stage I knew I was in the Div 4 relay (4x400) so I had decided no 3000m for me, so I would jog the 200 (30:09), which I did (finished 5th).

The relays are always a bit of fun, but very good for team harmony and especially today, the Men Div 2 won (we don't normally), the U18 won easily (120m or more) and the Div 4 team won by a long way too. Overall a good day, considering conditions, I wasn't aiming for PBs or even SBs, probably got too much soon but!

Wed 03 Jan 07, a morning Hoppers run

Out early this morning as Connor, Declan & Kaelan were being dropped off at 7am (ish). So out the door at 6am and I ran to the Riverbend car park and then along the road until hitting 6km, turn around and return back home to find the boys & Julie in the drive way.

When I left home this morning it was 18 degrees already, a beaut morning for a run, no wind to speak of and nice sunshine, worked up a good sweat.


No gym tonight as Connor & Declan are staying over, so when Kaelan is picked up I'll go to the local soccer pitch, the boys can muck around and I will do some lunges, squats, push ups & crunches etc.

Tue 02 Jan 07, a run in Hoppers & on the Fed Trail

Out on the roads nice and early today, just after 6.30am. Last night I agreed to meet with Clare, from Western A's, she was going for a 40 minute run and wanted some company, so we decided a run on the Federation Trail, meeting at Ballan Holden at 7am.

I decided I would run for approx 25 minutes before meeting Clare, so I made my way around to the meeting place via the long way, averaging 4.30ish pace according to my Garmin. From Ballan Holden we made our way along the Trail in the Laverton direction, with the intent of cruising along for 20ish minutes and then return. After 15 min it was suggested that we may be running slightly too fast and it could affect the final 10 minutes.

According to Weatherzone it was only 17 degrees but I was drenched in sweat and thought it was warmer. An enjoyable run with Clare and then I made my way home in a more direct route, finishing the final 15 minutes at 4:15 pace and the final km in 3:55.

All up 1h 21ish and just short of 16km for me. Finished off with a bunch of pushups & some situps and then stretched (esp calves & achilles) for 10 minutes or so.

Mon 01 Jan 2007, the Tan & gym

A quiet night at home last night so the first run for the year was not a struggle. I decided I would go into the city ran a few laps of the Tan and then go the gym. I ran two laps, both even pace and then ran a further 500m to get the run upto 8km; laps were 17:40 & 17:30

10am start seen the temp already upto 25 degrees & a little humid with little wind. Of course this meant I was drenched in sweat, as my 'cooling' systeme seems to work quite well. I then walked to the gym and spent 45 minutes exercising and 15 minutes stretching afterwards.

Yet to fully think my 2007 Running Goals, but I do know I want to concentrate on The Great Train Race, Puffing Billy, I do hope it doesn't clash with an AV event, Sun 06 May 06. Another goal for this year relates to my birthday (40) and wanting to run a 10km race faster than my age.