February 2007, monthly stats & summary

February km's - 328km (Feb 06 - 246km)

YTD - 638km

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

Excuses - Some management of right heel (inflamed achilles tendon attachment)

Races - one 400m, 1500 & 3000m and two 800m (2 meets). Super Sunset Melb Zoo 8km race.

Upcoming races - One more rd of the Shield Comp & then Region & maybe the Shield Final, so all track races.

Goals - Continue to work on endurance base, but will need to freshen a little for Finals.


A really good month, it has been a long time since I have run 2 months of over 300km and as it was a short month I am even more impressed. Also really happy with my consistency in the gym and I can visual see the difference in the abdominal area and I feel stronger too with the bulk. I have noticed that I am feeling quite tired now with the increase of training & intensity, but its within my control. All smiles this month.

Wed 28 Feb 07, S2F run

I had planned to have a gym session this morning, BUT a near 2 hour trip to work put a stop to that, there was a problem with the railway crossing in Hoppers so I got redirected by a police car onto Old Geelong Rd and that was my first mistake. In hindsight I should have driven towards Werribee and gone under the railway bridge but I didn't. I left home at 6:25am and I hit the freeway at 7:25, I normally get on the freeway in 5-7 minutes, so of course the fwy trip was longer than normal too, I sat at my desk in my gym clothes at 8:20, so the session was cancelled.


I left work at 5:15pm, changed and then ran for 20 minutes prior to arriving at Fed Square to take the 10k group. I'm not sure what the temp was (it was 25 degrees at 7:30pm) but gees it was humid, I was dripping, already and this was before I started with the group. Tonight I only had 7 in the group, I was by myself and I knowing some of the group I knew I was have troubles keeping them close due to a big difference in capabilities. The guy & girl at the front would have ended up running probably 11-11.5k as I made them take bigger loops around the MCG to try and keep us group better until we got to the half way mark. But at the end when I was taking the cool down, everyone was thanking me and saying they had a good run, so :-)

I walked back to my car tonight as I knew I had developed a rash on my legs from the very wet shorts, OMG, I was wet.


My monthly stats will appear later, but quickly and without analysing too much, I felt I had a very good month, over 300kms and consistent gym work, I am starting to feel fit & strong. :-)

Tue 27 Feb 07, easy morning run & a track session in the evening

After staying up late last night chatting on MSN I enjoyed a sleep in and got out of bed at 8am. I started the day with a relaxing 5k jog, intent was to cruise 5 min pace and allowing the legs to get a few kms and then to stretch. The first 2.5k went exactly to plan, I turned at 12m 30s, exactly on time but the finish I failed and came home quicker than I wanted, all up 5km in 24m 10s.

I then got my ex mat out and did 20 minutes of stretching, holding all stretches for 20 sec. About 30 minutes later after eating breaky and showering I felt very relaxed, a day off and 60 minutes of easy exercise is always a great way to start the day.

I arrived and started tonight's track session right on 5pm, I took off and ran 3 laps of the Complex, windy and heaps of flies (I mean heaps). Whilst completing my warm up I could feel my legs were quite stiff so I did more stretching than normal and then 5x70m strides. Ads jogged into the track whilst I started my strides, so really it was perfect timing, we decided 1km reps, he did 7 and I did 6, he did 45-60 sec recovery and I did 60s.

Splits (recovery):
3.52 (59) standing
3.49 (60) walk/jog diagonal back to the 200m
3.52 (61) walk/jog as above
3.49 (61) walk/jog as above
3.52 (60) walk/jog as above
3.54 (walked 300m)

As Ads said, no matter what time the rep is concentrate on the recovery, I need to remind myself of that all the time. Of course Burkie reminded me afterwards that my reps were too fast, 10k pace was the session and I am not a sub 40 min runner and definitely not a 38 min runner.

My cool down was a run with Clare for 45 minutes along the Fed Trail towards Werribee, again the flies were bloody annoying and the first half of the run was into the wind.

As I sit here I can feel the effects of three days of solid work, over 55k, so I sit here with my Skins hoping they will help.

Mon 26 Feb 07, R4K group

A long day today, left home 10 to 7 in the morning and got home again at 9:40pm, but I have tomorrow off so I'm sure I'll recoup my energy levels. I spent 40 min in the gym today at lunch, shoulders, chest all on the swiss ball and finished off with some balance work on the ball.

Finished work 5:15pm and then jogged at 5 min pace for 25 min and then took the medium pace 8k group for the R4K training group. Straight after the stretching I raced back to work where my car was parked and made my way back to Hoppers for a Western Aths Committee meeting.

Sun 25 Feb 07, You Yangs, 2 hours

Home last night at 2am from the wedding, walked home from the last train (12:35 from Flinders) and woke at 8am. I then wondered around home drinking some water and wasting time whilst waiting for my Garmin to collect some much required re-charging, left home for the trip to YY at 9am.

I guessed I would be by myself today as most were going to OP for the State Champs & the Underage Relay Champs and also no-one knew I was going out late. According to my car temp gauge it was 19 degrees when I started and 22 when I finished, but I was very comfortable with no top. When I started the first 2k were quite a struggle, every joint in my lower body felt like it was creaking and groaning, but finally I started to get a move along. Today in hindsight was a very good run and maybe some of the previous months work is starting to kick in, I ran the hills feeling much stronger today.

For the locals and my own notes, I ran up to the Turntable Car park, a quick drink, and then ran the Branding Loop Trail, running all the way back up the hill for only the second time at my pace (not including slow runs with others), another small drink and then back onto the Branding Loop Trail but in the reverse direction but only for 1.2km where I turned left up the BIG hill. Last week I guessed that this hill was 800m and I wasn't to far off, 870m, a rise of 110m elevation and OMG it is tough for me, I didn't run all the way today but I know I ran further than last week, so I'm happy with that. Once at the top I ran along the dirt trail which has lots of small rolling rises, back to the car park where I refueled, I used an Endura Gel today and washed it down with some water. Then up the Flinders Peak stairway until I got to the West Walk Trail, I haven't run this for awhile as it is much more like a goat track where you need to walk a couple of times for safety reasons and to get over boulders etc. If David is reading, yep HEAPS of scratches today, legs, back & arms, we really need to re-name that Track!!! Once I finished that trail I stopped at the carpark for another drink and then made my way down the road to the Big Rock track and then to the front gate up the road until I hit 2 hours, which was only 21.5km. A tough 21k!

I reckon 2 months ago if I attempted that run it would have taken me more than 5 minutes extra and I wouldn't have enjoyed it as much as I did today, but it would have been much more enjoyable with company.

Luke S enjoyed his first Open age State Champs race today in the 3k steeple, he just missed the 10 min mark, but he was very happy but a bit disappointed that he lost his way when out by himself. He finished 4th.

Sat 24 Feb 07, Little A's & Wyndham Park

Little A's this morning, quite humid as it rained for a few hours prior to the start but we ended up in sunshine.

Today I was meeting the recently married Clare & her husband at Wyndham Park for a session, so I got there 30 minutes before and ran a few laps of the park at run pace, for 20 minutes and then found a suitable place for some grass hill repeats which would be about a 30-35 sec effort at Clare's pace.

Simon went for a run and Clare went with me for a 10 min w/up. We then did 12 reps at an average of 32 seconds up a slight hill and a 100s sec, walk/jog recovery. A very consistent effort today. I much preferred this session compared to the pathed hill that Clare normally uses, I'm not sure which one she preferred, she wasn't too happy I had increased the amount of reps and shortened her recovery... I got a fair amount of verbal abuse, but she thanked me afterwards.

Off to a wedding this evening at Fed Square for one of the girls from my Club, she is also my physio and an old training partner from when I first started doing the speed sessions, the days of battling 100 sec laps.

Thu 22 Feb 07, gym & a short medium paced local run

I arrived in the city early and was in the gym just before 7am, it was a humid morning and the reverse air system wasn't working in the gym and within 10 minutes I was working up a decent sweat. I did a few different exercises this morning, starting with some morning glories (sp) with a combination of some regular oblique lifts (I know what I mean). Then another regular upwards row,in combination with some mil press and push ups. The some chest work (10kg dumbbells) on a Swiss ball, for some reason that was more of a struggle than normal, meaning keeping my balance. There were some other ex thrown too, on the mat (core), then using the 'smith machine' I did some calf raises and squats, then finishing off with some ab work.


About a month ago I was offered to participate in a Leadership Program (I have been told I was selected across many job disciplines and regions) with 19 others from across the country. A part of this program has been completing a 'self inventory personality test' and having two superiors, two peers & one subordinate complete the same test commenting on my traits & behaviours. As well I have had to complete the Myer Briggs test. But today was a big day, I had to be prepared for a five hour testing phase where I was given numerous tasks that I needed to prioritise and complete within the timeframe, initially I thought I was cruising but after three hours and realising I was probably only half way into the tasks I knew I was going to have to push along. By the end of five hours I didn't complete all of the tasks (many suggested that you're not suppose to, you need to ensure that you have prioritised correctly) and I felt extremely 'drained'. The final part of this program is in mid March where I go to Canberra for a week and become involved in giving oral briefs, presentations and group discussion etc. So I will catch up wit some Canberra runners between 11 & 16 Mar.

So as I was driving home this evening I decided that I didn't feel like completing a track session by myself, so I piked it and went home and went for a relaxing (clearing the head) 5km run from home in just over 22 minutes. It was still over 26 degrees and the humidity was still quite high, so I was very hot & bothered but my head felt better, job done!!

Wed 21 Feb 07, gym & S2F session

Yes back to the gym this morning, I started on the bike and did 5 miles at an average of 18mph, then some shoulder exercises with 5kg weights, 3 various ex's in reps of 10 for one set and then with a 30 sec rest I did a 2nd & third set. This is to remind those that think I'm doing heaps in the gym that most of my reps are with 5-10kg dumbells but I try to do all of exercises with free weights either standing or on a swiss ball, very rarely on a machine. Today I also did some bi & triceps and then 20 min of core work, including 3 sets of 2 min 'planks'. I finished with some stretching.


Tonight I was leading the 10k group as per normal, a smaller group than normal, competing against the Nike groups and also the 2nd race in the Sunset Series at Princes Park reduce the S2F numbers. Tonight I took my group of five along the river up to Morrell Bridge, then up Anderson St, continuing on to Fawkner Park for a lap, then back to the Tan and completed a lap of that, cross at Swan St bridge and back along the river to St Kilda Rd and back to Fed Square, this is a course that I & Rupert guessed was 10km, tonight it was measured at 9.94km, what a guess.
After the run I did a 6k run to finish the night off.

Tue 20 Feb 07, gym & track session

Sixty minutes in the gym this morning, upper back, shoulders, some chest work (but on the swiss ball), 15 minutes of ab/core work on the swiss ball, 5 min on a rower, 5 min on a bike and then 5 min of sit ups and finishing off with some stretching, a great session. And was starving afterwards and looking for my second breakfast.


Talking about a second breakfast, over the past 6 weeks I have noticed I am wanting to eat more in the mornings now, I suppose a few more kms each week, consistenantly off to the gym has probably got something to do with it also. But thankfully, whilst I don't know if I have lost any weight (no scales) I can easily see I am looking slighter in the face and stomach and have noticed that a few of my pants at work are becoming very loose around the waist and bum, which is good. But a couple pairs are becoming quite loose, enough to have received a few light hearted comments like you have no bum in those pants.

I arrived at the track just prior to 5pm already dressed for running, so I drop my singlet and took off for my normal 3k warm up around the exterior of the complex. I then stretched my calf, achilles, hamstrings & quads whilst chatting with some of the parents of Burkie's squad. Then into my strides, 5x60m, walking back to my mark today as Adam K had arrived and was doing his warm up, so i wanted to slow down so I had someone to train with. As I finished my warm up Ads ran into the track from Hoppers and the three of us were ready to go. Tonight Burkie suggested all work at 8-10k pace, Adam K to do 5k worth (State Champs on Fri, 800m) and myself and Ads to do upto 8k.

This evenings temp was probably 26ish, with a light breeze and lots of sun, we decided we would run reps of 1200m, but that ended up being changed whilst on the run as both Ads & I felt quite drained. Hopefully it was as a result of many hot days... My aim was 96 sec laps with a 50 sec recovery.

Splits (recovery):
4.42 (50.1)
4.40 (48.9)
4.42 (52.1)
3.12 (1.00)
3.12 (53.9)
3.07 (walked 300m & then a 10 min jogging cooldown)

Very humid and I was soaked in sweat, to be honest if you had seen me you would had thought I had been in the pool I was so wet.


A few days ago, Jaykay blogged a photo from her work desk, I thought that was a good idea so I took a pic and was hoping to post it, but blogger and I are not agreeing, so here is a link:

http://photo.ringo.com/192/192507616RL943598234.jpg

This picture is taken from St Kilda Rd, across from Government Drive, yep the Tan is not very far away!

Mon 19 Feb 07, R4K training group, that's all today

I planned to go to the gym at lunchtime, but I was so busy at work I forgot...

My only physical activity today was the training group at Fed Square, so a 1k jog there and 1k back only 10k for the day, all at an easy pace. Tonight's slow 8k group was the biggest for this season, more than 15. Funny how many ladies in the group are new to Australia from the UK, there were at least 6 tonight and only 2 knew each other, quite uncanny I thought.

Tomorrow gym first up and then a track session in the evening. After 4 days of over 35 degrees, an easy day was probably a good idea.

Sun 18 Feb 07, did anyone notice that it was HOT today

I'm not sure how hot it got in Melbourne today, but out here in Werribee and Corio (Geelong) it was 40 degrees for a couple of hours this arvo!

My day started at the You Yangs at 8am, 26 degrees, myself and Luke took off from the front gate and made our way up to Flinders Peak car park and then ran on the Branding Trail Loop, but instead of completing the loop I choose (yes me) to run up a BIG hill to the Saddleback picnic grounds, the round is just over 800m long, at the bottom it was 105m elevation and at the top 215m, OMG that hurt my quads. We then ran back to the car park, filled my kiddie bottle (the ones with cartoon characters), threw a lot of water over ourselves, decided we didn't need to run 90 minutes today and made our way back to the front of the park. Once near the front I decided we would take a small detour and run on the Big Rock trail and then go back to the front gate. All up 15km in 75 minute, it would be the slowest Luke has ever run probably, but he was instructed to take it easy as he is running in the Vic Champs Open Men's 3k Steeple next Sunday.


After cleaning myself up I went to Corio for the Western Region Little A's Champs to watch an U11 boy I have been helping out over the past few weeks, it was a tough day there, 38 degrees at 12pm and with a hot wind made 1500m racing quite difficult. Lachlan ran well, finishing strongly in 3rd and was able to hold off a Williamstown boys with 150m to go. Straight after his race, a 13 year old girl who is coached by Burkie chased two girls from Altona that she has never beaten before, she passed one with 300m to go and the other with 10m to go, a very exciting race with lots of shouting from the Werribee group!


Well I'm back to the box now to watch the second half of the Melbourne Victory Grand Final, we are leading 3 - 0. :-)

Sat 17 Feb 07, R4K training group & track racing

I arrived at the top of Anderson St/Domain Rd to do my first Sat morning Run Leader gig for Nike. The Sat group is a big group, very similar numbers to the Monday session. Already at 9am it was 26 degrees, so the numbers were down, just under 50 for the groups, not including the RL. I was with Em for the 'comfortable' 8k group, we ran 2 laps of the Tan with a 'dog-leg' just after Government Drive. An enjoyable morning, where Nike supply 'yummy' blueberry muffins afterwards and great coffee from one of those little coffee vans. Great reason to do the Saturday session, cruise 8-10k and then have breaky!!! :-) And all for free!


This after the North West Region were competing at Newport for Round 11 of the Shield Competition and we were in for a HOT day at the track. At 2pm it was 37 degrees in Williamstown and just after I arrived they stuck a guage into the track to register the track temp, well it was over 50 and the machine didn't go higher. A few events were changed, the 3k steeple became a 2k steeple over low heights and the 3k flat was a 2k race, but neither enticed me as I knew it was hot hot hot! An 800m and a 400m for me. The 800m there were 11 in my heat, I sat last for the first 650m but was only 10m or so behind the leaders, I past one guy in the back straight and then another in the front straight finishing 9th in 2:23.18, the winner was 2:18. The 400m was my first 400m for the season not after a 3k race, so I was hoping I would run ok, but was very aware it was so hot. I was allocated lane 4 (happy) and was sitting 2nd most of the race until probably 40m from home where I moved past a fellow club mate and won my heat in a SB of 63.14.

Thu 15 Feb 07, gym & track session

This morning I woke quite early so I left home just after 6am and made my way into the city and went to the gym, I normally only do two sessions a week, so today I did a minimal session. Starting on the bike for a change and did 6 mile (why the bike is in miles I have no idea) at an average of 21mph which got a nice light sweat happening. I then did 2 sets of some of my normal exercises but with a few kgs more and only two sets of ten and then finished off with some ab work on the floor.


I left work tonight at 4:45pm, so I arrived at the track about 20 minutes later than normal. Changed and took off for two laps of the Complex and then one lap of the track in the outside lane completing so plymetric style exercises to help me loosen up a bit more. Already quite warm and enjoying the sun on my back, I did some basic stretches for no more than five minutes, changed into my flats and then did 5x60m strides. I then checked with Burkie to clarify tonight's session, 5x400m at 75 sec (dream 1500m pace) with a 60 sec recovery, but he mentioned let it blow out to 75 if the heat takes it toll, as it was still 34 degrees after 5:30pm...

Tonight I was by myself, ads was finishing his cool down as I was striding and the rest of Burkie's squad were either still at work or the younger ones are in a small taper with VLAA Region Champs. There was no wind tonight but it was warm.

Splits (recovery):
76.2 (59) - too slow
73.5 (59) - too fast
75.1 (65) - yipee
75.1 (70) - wow
75.05 - WOW

But I was very happy there were no more to go, as the final 50m was tough work. My cool down tonight was on the grass inside the track and I ran four laps and then did some lower back & hamstring stretching for 10 minutes.

Wed 14 Feb 07, gym and S2F training run

Got into the city at 6:40 and dropped my stuff at work and then went to the gym for a 50 min session. Today I concentrated on shoulders, upper back and lots of core/ab work, by the end of the session I could hardly do more than 10 reps of any ab ex, even easy ones.

Feeling good after yesterday's session I could have easily gone for a lunchtime run, but I decided that killing myself this week was not on the planso I waited until 5:40pm to leave work and jog at tempo pace for 15 minutes before arriving at Fed Square to take the 10k group, already dripping from tonight's humidity.

Tonight I took 11 runners for a trip around Fed Square (promo shots were taken) and then along the river and around the MCG, back to the river, crossing over to the Tan, a lap and then back along the river to Fed Square. The group spread out a fair bit, but I controlled and held them together for the first 5k or so. The guy & 2 girls at the front were regulars and were happy to stroll along in their own group. Even at the comfortable pace I was sweating heaps. An enjoyable run and lots of chatting. Tonight S2F were handing out some gels, so I grabbed five freebies for my collection.

Finished the night with a 1.5km run back to my car, all up tonight 14-15km.

Tue 13 Feb 07, an easy morning run & an evening track session

I went out for an easy 7km run this morning, all on dirt trails with a few small hills thrown in for good measure, I was hoping to run upto 10k but it just didn't happen this morning, other factors reduced the run.

This evening I plan to run a track session, not sure what that will be yet or who it will be with and then I am going to a Council run training program for Clubs that want to apply for funds, helping you to write the submission. I don't particularly want to attend but no-one else from the Committee wanted to or were able to attend for varying reasons, so...I'll be there.

PM Session: For the past six months or more I have predominantly trained with the two David's, Dave S & David T, but David has moved with his employer to Warrnambool and Dave S has been training heavily with his kayak and is now in Japan competing. But funnily tonight I trained with the two Adams!

Adam C has returned from stressies and is now starting to get quicker and back into his 35 min form (10k) and Adam K is joining my Club next season and he is quicker over short distances (5k and less). Tonight it was quite humid and the BIG black clouds were starting to roll in, but it was still 28 degrees. I started with my normal 3k warm up and then stretching, change into my flats and then 5x60m strides. Burkie suggested 6kms worth of reps at 5/10km pace depending on how we were feeling with minimal break. Ads suggested a pyramid set, 400/800/1200/1600/1200/800/400 with 45 sec recovery, I decided 92 sec per lap for me, the two Adams were a bit faster, but Adam K came back to me later in the session, but not ads he powered on!!!

My splits (recovery):
1.27 (44)
3.03 (44)
4.37 (1.00)
6.11 (1.01)
4.38 (1.02)
3.01 (1.01)
1.23

Finishing off with a 10 min cool down on the outside path. The humidity was broken with a BIG storm and loads of heavy rain mid way in my 1600m rep, the wind was also a real struggle but it remained constant throughout the session. I opted to run the session topless so I went from being drenched in sweat to looking like a drowned rat.
A good sess tonight, which looked quite consistent

Mon 12 Feb 07, R4K training group

Lunch time was spent in the gym today, just over 45 minutes, a great session! I really worked fast and got a great sweat happening, light weights and loads of work on the swiss balls with weights & med ball. I really got stuck into the lunges, squats and calf raises, with the legs a lot fresher than previous weeks as a result of a flat 90 minute run yesterday instead of 2 hours on dirt trails with big hills, I was able to get in the 50 lunges both sides, calf raises and squats with 7.5kg dumbells on both sides.


This evening's run was an easy affair, I jogged into the city at Fed Square and was allocated the 8km medium group (start 6 min pace), I chose to be the back marker and look after the slower people within this group. Very warm, at least 32 degrees when we started and very sunny! So all of the leaders were asked to watch out for dehydration problems. The medium group had 20-25 people tonight so we ended up fairly well spread out. The group made it and with little difficulty. After helping pack up I ran back 1km to my car, stretched and then drove home home arriving just after 8pm.

Sun 11 Feb 07, Fed Trail & my dad's b.day party

Today I needed to leave home at 10am to pick up all of my boys so I could make the 1h 45m drive to my 'old man's' to enjoy lunch at the local with him, mum & my sisters and nieces & nephews.

This meant I wasn't able to make the 'club long run' so I took off alone just after 7am from home and ran my 20k course along the Federation Trail. I enjoyed the flat run today, it was 20 degrees when I left home so I ran with just a cap, shorts and shoes. It was quite windy and even the lighest drizzle appeared for the first 15 minutes. When I started I was quite slow & stiff, passing the 1km mark in 5:30, but the second km was in 5 min and I was feeling a lot smoother by then.

Once home I stretched for 5-10 minutes whlst drinking my weak Endura and then ate my cerial and showered. Then collecting the boys I made my way to spend the day with dad.

Of course I didn't take my camera, but one of my sisters had a digital camera (but doesn't have email, who doesn't have email???), a picture was taken after lunch, dad on the lounge with his 10 grandchildren surrounding him, four of them mine, the oldest and the youngest!

Sat 10 Feb 07, Little A's & a recovery session

Surprisingly I woke just before 7am, just before my alarm and got myself ready for coaching duties at Little A's. Talking about coaching duties, over the past month or so, I have found that my coaching comments are not just directed at the U6 & 7's now, but with four years with the On Trackers (U6s) I am finding that I am taking a very keen interest in the kids that I have formerly been involved with and also a handul of siblings and a few other kids I have regularly spoken too. I have found that I am regularly giving advice to about 8 kids (& parents) that are not in my Sat group. I have completed the VLAA Orientation Coaching Course and also a handful of On Track seminars/courses but I am now strongly considering the Aust Track & Field Coaching Association (ATFCA) Level One course in the coming months so I can more formally consolidate my coaching but also so I can feel more comfortable in 'possibly' creating my own squad (wow I've said it aloud).

Anyway...after Little A's, at 1.30pm I had arranged to meet Clare for her interval session. Normally I would do a short tempo sessin first and then finish with Clare, but today I was running slightly lare and also I was still slightly 'buggered' from yesterday's meet, so i just did Clare's Sat hill interval session. Even though this session i would normally find quite easy, today it required a lot more effort than normal, which obviously is related to yesterday's races.


Fri 09 Feb 07, Shield Round 10 at Olympic Park, twilight meet. What a LONG day, at work just after 7am, a minimal lunch break (5-10 min), left work at 5:40pm, walked to Olympic Park for the North West Region Comp in combination with the AV Premier League (State elite comp).

A nice walk around a part of the Tan with a coule of the teenagers from club (who happened to be walking past whe I came out of work) and arrived at OP just after 6pm in time to chat with Thorny, a VAL (Pro) runner who was running invite tonight and is considering joining an AV club, maybe Geelong or maybe Western A's. Thorny ran the first heat after the PL in the 1500 & 800, he ran 4:09 and wasn't overly happy, so I hope he decides to join Western A's and show us some of his real form....

I planned on running the 1500 (7pm) and the 2nd heat of the 3k at 10:15pm, but I ended up throwing in the 800m in the middle too and now feel very tired. My 1500m race was in a heat of 4:50 - 5:10 and as I was expecting to run 5:05 I knew I was at the back. My first lap was 78, not sure of the other laps but with 300m to go I was just over the 4 min mark surprisingly and finished 5:01.01, I think the soft surface of OP was a factor in this race, when it got hard I noticed the soft feel int he track and I think that took my mind away from my 'pain'.

After a cool down jog a few of the other open age guys turned up to run the 800 & 3k and so I took off when them for a slow jog and ended up talking myself into running an 800m race. I was in the third last heat, the 2:20 pack, the first lap was a tight affair, 12 in the heat, after 1 lap (69 for me) I was in 10th but only 5m behind the leader. Funnily I thought the pace was too fast, but when I saw the lap time I thought, shit that's where I wanted to be... floated the back straight and held my position and then with 90 to go I surprised myself (& coach) and passed 3 in the straight and finished 7th in 2:23.

Next up for me was the second heat of the 3k, 11 min +, 35 in the race, I finished 10th in a very tired 11:34. But surprisingly I was happy with the run, normally that far off my PB I would be a bit grumpy, but overall i thought it was a well paced race which was fairly well controlled.

A late night, the 3k finished at 10:40ish and after cool downs, chats, a walk to get my car, drop offs at mates place and Cam's place it was just after 1am...Little A's was going to be a struggle!

Thu 08 Feb 07, Dad's 60th birthday

Dad turned 60 today, I turn 40 in April and Cam turns 20 in July, so easy to remember our ages.... :-)

Up nice and early and at the Albert Park Aquatic Centre for a swim just after 6am. I 'pushed' myself and swam 1.2km, what a struggle. No running today, racing at Olympic Park tomorrow, a 1500m & a 3k.

Wed 07 Feb 07, Sunset Series Zoo Race Report; I arrived just after 6pm and found David T within a few minutes, we went for a 15 minute warm up run and stretched prior to the race and situated ourselves nice and early on the 2nd row of the start line. About 10 min before the start I caught up with Tiger Boy and then Eat Em and a few other friends on the start line.

Jokingly David was stirring me up telling me I would start to fast (I have a history) and we were guessing how fast the first k would be, I was hoping for 3:50ish so I was pleasantly surprised with a 3.56, David was suggesting 3:35-40! Of course the 2nd km was slower, a slight rise and then the twisty part of the zoo, I didn't really have any problems through here this year with other runners, just in front of me was a lady who was my pace and eventually beat me by 20-30 seconds, so I followed her and didn't need to worry about passing. The second lap was a struggle, heavy legs occurred and having to stop in the zoo due to 'walkers' who walked 3-4 abreast wearing head phones and not caring at all or listening to someone calling "passing right", this occurred twice. Overall not a bad run, the second lap shows a runner who was not fresh but saying that, I am happy with 33:12, considering the past months workload.

My splits were: 3.56, 4.15, 3.59, 4.00, 4.12, 4.27, 4.20, 4.01 = 33.12

David's splits: 3.56, 4.10, 4.02, 3.53, 4.07, 4.24, 4.09, 3.50 = 32.35

Looking at my splits I am very happy with the first 4k and would have liked to run the 5th km a tad faster. The 6km is good considering coming to a stand still twice, but the 6-7k time is disappointing, I know I lost concentration and should have run that km at least 10 sec faster. So overall I think I should have run 32:50ish on my current form, but as I said above, I'm happy enough.

Tue 06 Feb 07, easy trail run

As I am racing tomorrow in the Sunset Series Race around the Zoo (8km) I decided I would skip my track session and enjoy a very easy 9km run on dirt trails. A little bit of stretching afterwards and then back home.

Last year I ran 32:32, so it will be interesting to see where I am currently, I know my short track races I have been a bit off where I was last year, but I am hoping my endurance is slightly better. Should have a better idea tomorrow,

Mon 05 Feb 07, gym & a recovery run

With a change to my routine for the next month or so I couldn't get into the city early, which meant I extended my lunch break to 70 minutes so I could fit in my gym session and shower and change. 50 minutes in the gym today and I felt a lot better than the previous week, the ice bath worked a treat.

Tonight I was at Fed Square for the first Run for the Kids training group, I jogged from work to Fed Square and then to Niketown to change my shoes over (they stuffed my sizing) and then jogged back to the group, so a few k's already. I was allocated the slow 8km group, which was advertised it would be run at 7 min per km pace, which I thought was way to slow and thankfully I was proven right, today. I only had four in my group, so I took them out probably at 6:30 pace for the first 1.5km but already I knew they were easily going to run this at that pace and faster. My group remained together and we even past two from the medium 8k (they had their Leader & they will need to change groups next week), our overall pace was 6:15ish, with the final km at 5:45 pace. Surprisingly my group tonight was all male, which is very different, and I suggested to two of the guys to run with the medium group for their next outing.

Tonight all of the Run Leaders were given a pair of shoes (I chose Zoom Elites 3), shorts, a tech T, cap, sweat bands (???), socks & a cool little sports bag. We will also be given a singlet and a compression top with the possibility of a running jacket too (hope so). So all up a really good deal!

Sun 04 Feb 07, long run at the You Yangs

This morning I started the run with Narelle, Cam & Adrian as well Burkie asked for me to escort four of his young girls up some of our new trails, two were looking for 40 minutes and two were upping their time to 50 minutes. So Cam & Narelle ran to the top car park at their normal pace and myself and Adrian ran with the younger brigade, Adrian was testing his calf after three weeks off.

At 25 minutes the last two girls turned and I strongly suggested that they continue to chat out loud and take it easy and not race back. Adrian had also turned early as his calf wasn't right and I increased my pace to catch Cam & Narz. At the top on one of the big hills they were waiting but Cam had to turn around as he slightly rolled his ankle and the course we were about to go on would not have been adviseable.

I showed Narz some of the new trails but she was aiming for a 90 minute run so she departed at 65 min and I was left alone to continue on the same course as last week. I found the tough hills a bit harder by myself but managed along fairly well. All up just over 21k and only 40 seconds slower than last week, which was great considering the slower start.

Once home I had a poched egg on toast into a prepared ice bath, then into my Skins and off for a coffee with some friends. Eight hours later now and I feel way better than last week. Anyway, back to the football now, hopefully Melbourne Victory will improve on their first halve effort...

Sat 03 Feb 07, Wyndham Park run

Little A's this morning was beautiful, great weather and no wind, which is quite rare at the VU complex. This afternoon I arrived at Wyndham Park and ran a medium pace 1.2km for a short w/up, stretched my legs and then did three laps of a 1.6km course at my 5km pace with a 1 min slow jog in between each lap. Just as I finished my last rep, Clare, her financee (husband in 2 weeks) and one of Clare's g.f's arrived.

This session was Clare's and the rest others were using it as a base for their own session. We started with a 1.2k w/up, stretch and then did 10 efforts on a pathway which is up a slight hill, average effort were 36 seconds with an average of 1m50s recovery (walk/jog). This was the same session as last week, but more consistent splits and also improvement with the recovery. We then ran a cool down in the reversed direction.

Clare has decided that she is again going to run the R4K, so I suggested she 'should' increase one of her runs to help with the day, whilst I know she 'kind of' agrees, I'll wait and see if it happens.

All up a nice afternoon to run, mid 20's and very little wind, as I sweat heaps I enjoyed the sun on my back & front, approx 11-12km. A planned run trail run at the You Yangs tomorrow, 1h 45 - 2 hours.

Fri 02 Feb 07, the Tan, Fawkner Park & along the Yarra

Today I ran in the city before attending to other appts. I started of with an easy 7km around the first half of the Tan and then over to Fawkner Park and then finish the Tan. I then stopped at my car, hydrated (it was quite muggy this morning) and dropped my singlet and then took off along the Yarra at 12.5kph for 20 min, then I upped the pace to just over 13kph and finished off at 13.5 for the final 10 minutes. I past MacRobertson Bridge and ran along the Burnely Half course until hitting 27 minutes and then turned. Coming back on the other side of the Yarra and then crossing back at the Swan St bridge, 11km (18km for the morning).

I was drenched in sweat and walked for five minutes before stretching for ten minutes or more. Whilst running I felt a tightening sensation in my left hammie, I think it felt like a fatigue feeling that I have experienced once or twice over the years, but it was fine afterwards, I did notice when stretching that I wasn't as flexible as normal, hence why the long stretch.



Today was Declan's first day at school, I wasn't able to be there, but was hoping to be there when he finished for the day, but due to a misunderstanding I missed that too... :-( Anyway, here is a pic of Declan (5) in his driveway just before his short 500m walk to school.




Left to right, Declan, Kaelan & Connor (Grade 3 now....)




Thu 01 Feb 07, No run & no gym, nothing! Very busy day, early meeting, then a conference in the city then back to the Barracks for another meeting. Left work early for some appts, which I was advised that I shouldn't run afterwards. Back to Abbotsford at 6:15pm to Nike HQ for the R4K briefing, which was good, lots of exciting things happening for the training participants. We also got fitted out for a pair of shoes (I chose the Zoom Elites) and sized for singlets, T's, shorts & jacket and we will get a few other things too, compression top, caps, sweat bands and socks, all up a good deal for our time. I start on Monday, I will be looking after the 8km 6 or 7 min per km group.

To answer a couple of questions left by fellow bloggers, the sore heel has been ongoing for quite awhile, I have an inflamed achilles tendon where it attaches onto my heel. The Skins, I have had for nearly a year, long, short & sleeveless top, I thing they are great and do notice a difference afterwards.