My first race was scheduled for 9:30ish, 1500m race and then the 800m at 1:50ish, I am missing out on the 3000m & 4x400m today as I am going to my uncles wedding at 4pm in Geelong. I have organised all of my clothes and showers at OP so I can make a quick get away.
The Div 4 team were down in quality and quantity for the final, missing for the entire day were David for work reasons, Christian for an aussie rules game, Gary injuried and me from 2pm for family wedding, so were very aware that we would struggle against strong performing Clubs who would be fielding full teams in most if not all events, but we were very proud to be the first Western Aths Open men's team to make this level in twelve years! The first event I was involved in was the 1500m, 12 starters, Clubs represented were Wendouree (Ballarat), Waverley, Diamond Valley & Western Aths. A couple of us were talking up a 90 sec first lap, but a DV runner & 2 Wendouree guys had other ideas, so Ads followed them closely dropping right behind in 4th, I sat back with the pack going through for my first lap in 77 (9th), second lap 77 again (8/9th), I 'm not sure of my third lap, with 500m to go I started to move through the group and got up to 5th with 300 to go, but in the final 50m just after realising I couldn't catch 4th I got caught by DVs number 2 and crossed the line in 4:47.16, 6th, my second fastest time ever. Originally I thought I had PBed, but this morning I discovered that I was .09 behind, but managing my 2nd time in the 47s, so still very HAPPY! So Western Aths finished 2nd, 6th & 12th.
The 800m was my next race, sadly we only had two runners for this, myself & Adrian. At the Region Finals, Adrian beat me by 1.5sec, this time the roles were reversed. Eleven runners for the Div 4 race, I started in lane 2 which is my = favorite, I love lanes 1, 2 & 3, so I was very happy. This being my final track race I knew I didn't need to leave anything in the tank, but I still needed some self control because it is very easy to run a really good 600m race and then flounder the final 200m and that final 200 can be a long way!!! I went through the first 400m in very low 69s and was sitting 10th but I felt fairly comfortable and as soon as I came into the back straight I moved up to 7th behind Adrian, thinking that Adrian would pull away I held back and was prepared to follow him around the bend, but just before the 200m I felt he was holding me back so I went around so I could have the rail on the bend and went for it. As per normal I got rundown by someone in the final straight but I crossed in 6th (again) in low 2:20s. I did wish I could have run sub 2:20, but it wasn't to be today and it was a SB or very close as I have run 2:20 twice this season.
Shield Results: Western Aths won the U18 women, 2nd in U18 men and fourth in the Men's Div 4.
Non running: Todays wedding was a great chance for me to catch up with a great mate who now lives in SA, we have been best of mates for over 20 years and have drank a lot of beer together over the years, have got involved insome BIG bar brawls, kicked out of footy games and have always been there for each other. Mills moved to the UK when I moved to the ACT 15 years ago, but even with all of the kms between we have had many cyber beers together. Five years ago he returned to Oz but decided SA was to be his new home, so last night we made up for lost time and had many beers and celebrated into the morning and celebrated the start of my 40th Birthday at 12:01am in a bar in Corio.... my last drink last night was a Jack Daniels and this morning just after 7am I had my first JD to start the day.....oh dear, thankfully for my liver Mills had to return today, but I'm sure one or 2 more drinks may be drunk to celebrate a new 'birth' year.
This pic is me and two mates, in the red is Mills (the JD supplier and the other is a mate who married my younger aunty, therefore now my uncle).
An early morning stroll around the Tan starting at Goverment Drive and then striding out for an extra 5 minutes way past the pillars and then a stroll back. My lap of the Tan was comfortable in 16:25.
Then 20 minutes on the swiss ball and then 15 minutes of stretching.
No more running until Saturday at the Athletics Victoria Shield Final, where the best Clubs compete for the 'tag' of the best Club in the State for each division and age category, Western Aths have three teams competing, Men Div 4 (first time), U18 men & women. Go Western A's!!!
As I'm still having PC problems and still can't get onto my email which also has many of my passwords for various sites, ie Bloglines and a few other bits & pieces I'm not sure how my blog is appearing on Bloglines after being FORCED over to the Beta system for hosting my Blog....
This morning I spent 30 minutes in the gym, not really a great session but I was there doing stuff with no real conviction! Just didn't get into it, a bit tired and lacking in overall interest.
Tonight I made my way down to Fed Square for the S2F training group, I was looking after the 10km group but due to small numbers (R4K and raining) I helped out with the Speed group, tonight Tim had a planned fartlek session throughout Fitzroy Gardens, very enjoyable. Not to hard of a session tonight, very conscience that many are running R4K on Sunday so we made sure everyone was within their easy to medium area.
With running there and back I found tonight a real easy night and this allowed me to have a good stretch for 10 minutes or so at Fed Square with a couple of girls who wanted some stretching advice.
A little tired in the legs today??? I wonder if Sat is catching up? Anyway another easy week is planned, I intend to allow my back to 100% clear up (prob 95ish%) and als stay nice and fresh for the AV Shield Final on Saturday.
Today I helped out with an achilles study at Melb Uni, , the study involved many tests, some being quite interesting using a lot of cameras and computers.
I arrived at the track aprox 5:30pm, did some Committee stuff and then took off for a 2km w/up, basic stretches and then 4x50m strides. A bit of a confirmation chat with Burkie and off for 10 laps of bends and straights. Tonight I decided I would do the bend at 1k pace and float the straight, all up each lap averaged 1:47sec. Ads also did the same too, but of course his 800/1k pace is faster than mine and he finished befor me. Afterwards some basic stretching and then a slow lap of the Complex with Clare, more for the catch up chat.
Pulled up well after another long weekend, back felt 90%, legs good but overall quite tired, lots of long days in a row with work, coaching, volunteer groups etc and just general late nights on the net..
Tonight I was looking after the 'slow' group over 8km, with 1.2km running there and then back I gained a few k's for the day, but again quite easy. Tonight the group was way over 20 and yet again it was quite enjoyable, starting to know the majority of the group either by name or by capability I have found these groups quite enjoyable. And yet again tonight it was no different.
Straight after the training group I took off to get my car and then off to a Western Aths Committee meeting.
The day after the Region Club Championships and my back is heaps better than it was after the four distance events. After the days meet, 44 Western Aths Club members had dinner at a local restaurant and the a few returned to my place for a few quiet drinks and to watch the replay of Aust V China, a few beers and loads of chatting. And there was even talk of a long run at the You Yangs, but we eventually decided that rest would be the better option.
Waking in the morning and realising that finally the time was the REAL time and daylight savings was thankfully all over. David and I decided that no run was the option and he would have a cup of tea and then make his way back to Warnanbool and enjoy a casual 3 hour drive home. I bummed around and caught up on my blogging.
This afternoon I caught up with Clare and we went out to the You Yangs for her final big hit out before R4K, 65 minutes with some nasty hill work, but to her credit this was easily one of the best runs I have taken Clare for, she worked hard and made it up some pretty nasty hills.
I then finished the weekend off with a Team Managers meeting (& Indian food, yum) to pick our three teams for the Shield Final at OP. The open men's team have the problem of losing runners to the 'phantom Div 2 team' (this ensures Clubs do not stack teams with better athletes) and managing some injuries and work restrictions and other problems (I have a wedding to attend). So the teams are picked, I have been picked for the 1500m (number 2) and the 800m (number 2), I would have been picked number 1 for the 3k if available and maybe the 4x400 team but sadly they are too late for me and I will miss them.
The NorthWest Region results: http://www.athsvic.org.au/cache/SessionFile/2208ClubPoints-3.html
Western Athletics have four teams competing in the Region Champs at Newport, Men Div 2, 4 & U18 and the Women U18s, this is the Clubs first opportunity to win an Open Men's title. Showers, loads of wind and only 20 degrees, maybe!
My day as per normal started early (7:30), setting up a 'fun day' at WLAC, lots of little team games and then Club Presentations. Declan (5) is very excited he is gettinghis very first trophy and is VERY excited, did I already mentioned that! Well I took the boys home at 11:45 with trophies in tow, noting 6 hours later I seen Declan and he was still carrying his trophy around showing visitors (they had a b.day party), very cute!
Today I was competing in our Div 4 team in the 1500m, 800m, 3000m & the 4x400m relay. Finals racingis all Div racing, so times are not a concern, just your finishing place, so lots of tactics will come into it, esp in the distance races, generally very exciting as all of the distance runners only want to do what they have to and not anymore.
My first race was the 1500m, Div 4 had four teams represented, Western Aths, Coburg, Keilor St. Bernards (KSB) & Brunswick, with three runners per event. For the Div Premiership we knew our comp would be Coburg but KSB wold be the best distance runners but they didn't have the depth for the other events. The 1500m race had 9 athletes, the race started and 2 KSB guys moved ahead and then there was a tight pack of 6 for 2 laps, coasting 82 sec laps. A Coburg guy was leading myself and Adrian (Wes A'), after 2 laps I moved to front of the pack and slowed the pace a bit just to annoy and to bring up our third runner back onto the back of the pack, after a very slow 200 the Coburg guy moved around and re-set the pace, with 300 to go myself and Adrian moved around him and made a small break and David followed up too, with the race finishing well for us, KSB 1 & 2 and Wes A' 3, 4 & 5th, me 4th in 5:03.
Today I was very aware I needed to try and keep my back warm and ensure I had good w/ups & cool downs with lots of light stretching and as the day progressed I was losing my flexibility. With a 90 minute break between the 15 & 8 I went through another slow w/up. There were 10 starters for the 800 and we were all grouped inthe one race with 2 lanes shared, Wes A only had two eligible runners, me & Adrian. I was in lane 2, the start was surprisingly quick, unlike the previous Divisions, but we settle and slowed down dramatically in the back straight, from the 100 to 500 we ran in 79 sec, a tight pack with Adrian leading, KSB, then me with 5 others right behind me. With 220 to go Adrian made his move which the front 3 repsonded, we all settled in the straight and cruised in, me in 3rd in 2:27, with a smile to my coach, he knew we had being using slowing tactics.
Next up was the 3k, the Div 4 were grouped with Women Div 2, U20, 18, Men & Wmn 16 & 14, so a decent size pack was there on the start line. In Div 4 there were 3 Wes A, KSB, Coburg and 1 Brunswick, the other age groups didn't matter to us. The men and a couple of juniors went to the front, but we all knew that a KSB guy would sit at the front and then we sat. Once settled after 200, 2 KSBs had pulled away and then there was a pack of 5 Wes A's & a Coburg runner, the extra runners were two U18 girls who sat in behind being protected from the wind. After 2 -3 laps of sharing the llead of the second pack, Gary slowed, he was having BIG calf issues, so myself and David T continued on providing protection to the girls but also we has a Coburg runner boxed in too, but I think he was happy enough as he was being protected. With 800 to go we lost one of the girls, I decided enough was enough and I wanted to drop the 'Burger', but he came with me and David, with 500 I again increased pace and dropped the last of the U18 girls and David started to struggle but Coburg sat right there, but in the back straight I knew I was sitting comfy in 3rd, but with 200 to go I thought I could drop him BIG time and catch 2nd which I did with 100 to go and I was able to relax and cross in 11:15ish.
With the relay to go, we knew we had won Div 4 but of course we wanted to win our relay too. With three of us doubling from the 3k in Div 4 and our 4th runner is a AWD we were just hoping to run as well as possible. After the first leg we were 2nd, I moved us into first and the last 2 guys moved us furtherahead and we won by 50m.
Four teams, 3 Region Premierships, Div 4 men, U18 men & women and our Div 2 team came 2nd, only 10 points behind Preston AC. A great day for our Club!
A comfortable 5k run this morning, I am very much looking forward to daylight savings finishing, running in the dark in the morning is shit! Finished my run and then spent 20 minutes inthe gym at work stretching.
Went to the track in the evening for a chit chat and to hand out some forms and put a few flyers in the noticeboard.
In the gym for only 30 minutes, very light session, I had a very busy work day planned and needed to be in the office before 7:30am.
Today was the first official training group for the Run to the G, which is being sponsored by Adidas, which is great for the Run Leaders as we are being 'kitted out' in Adidas gear, another jacket, ls top, singlet, shorts, cap, socks & shoes, all quality gear, very NICE!!!
Today I was asked by Start to Finish if I could take the speed group as Old Miler was away, the planned session of 500/750/1000/750/500 and I set the pace at 5k with 2:30 recovery. Whilst a basic session, I have noticed that coaching people that you are not exactly aware of capabilities is a tad harder, are they going to fast, are they cpable of more etc etc, very different to working with known athletes. Of Tim knows the majority of this group much better than me , so he would have these issues, but still its nice to know that I am trusted to take over the 'speed group'. As well as taking the big speed group I had the boss within the group, Terry O'Halloran, publisher of Runner's World/Start to Finish.
So a few km's in the leg, a little bit of speed work where I moved throughout the group, chatting whilst running and passing on pointers re form etc. A nice session and very happy with the new gear, a real advantage of this style of coaching.
Decided today I would skip my run, only a few days until I am competing in the AV Region Shield Finals at Newport (Sat) so a light week, trying to keep my back in check and have the legs rolling over comfortably.
I arrived in the city today at 6:30ish, in the gym for 45 minutes, some back, chest, arms and core work with 15 min of stretching. I have an appointment for a light massage on Friday evening to give my back a little bit of work, this is the only opportunity this week with so many competing demands.
Finally catching up with my Internet habit, being away and my PC dying, I am suviving on a borrowed laptop)
In the gym at lunch time for 40 minutes, some light shoulders and back work and a little bit of core work, finishing off with 20 min of stretching, back, glutes, hamstrings. My back isn't the best, not very comfortable so I organised Em to take my Nike Run Leader gig tonight, just to make sure, in hindsight I could have done but I just wasn't sure and I didn't want to many people relying on me.
Tonight I was meeting Clare at Riverbend at 6:30pm, so I thought I would run for 15 minutes before and test out my back, whilst I could feel it a bit I needed to ascertain how good or bad it really was with the NorthWest Shield Club Champs this w/e. If it all went to 'poo' I would only be upsetting Clare's session instead of 20-30 people with the Nike group.
But happily I was bale to run my first km comfortably at 5 min pace and then picked up the pace and ran the next 4k in 15:30 with no probs! :-) I then ran with Clare for 40 minutes, home and did some good stretching of my back, glutes and hammies.
But still I could feel my back???
I have returned from a LONG week in Canberra, way too much time in a classroom listening to lectures, studying and preparing briefs, presentations and way too much role playing!!!
An interesting part of day one was receiving results from testing done prior to the course, one which was the Myer Briggs personality results, not surprising my personality is classified as ISTP.
An injury update... well I didn't run whilst in Canberra, I probably could have nearing the end of the week, but dinners, catching up with friends and study got in the way. Throughout the week I did manage two pilates sessions, a 500m swim, a couple of spa baths and steam rooms with some good stretching. One night I played squash for a couple of hours with some frinds at Canberra Uni. My back was and is still a puzzle, esp annoying me in the evening, with discomfort on the LHS of my spine, the muscles along my spine moving down into the top of my glutes and also in the hip region of the LHS.
Saturday & Sunday I have volunteered my time to acting as the Chief Place Judge on the Circular track at the VLAA State Champs, sp my job is to make the finishing decsions for the 800m, 1500m & walks. So they will be long days, having to be at Olympic Park before 7am and leaving wuite late too. No run this weekend.
Busy busy busy! At the track at 7:30am for set up, acting as the Chief Front Straight Marshall and then leaving for Canberra for a week, involved in an Emerging Leadership Course being conducted at the Canberra Hyatt for a week.
Back is causing some problems and I am hoping it will settle very soon so I can enjoy a few bush runs around Mt Ainslie as I am staying in Northbourne Ave, 2 blocks away from Civic. No run today :-(
No run for the last two days, Thursday stuck at work until after 9pm and Fri I played mister Dad and looked after one of boys as he had a 'student free day' from school, which was good as I had a very sore back which I wasn't really sure what or how...
Today I was at the VU Complex helping out with a 'working bee' getting the track prepared for the WLAC Open Day on Sunday, which is one of the popular meets as it is one week out from the VLAA State Champs, so a lot of athletes use it as a big hit out. Early afternoon I was meeting Clare for a 60 min run along the Werribee river, with less than a month to go for R4Ks she was hoping to have a good run. I arrived 20 minutes early, hoping to get in 20 minutes prior and test out how bad my back was, wearing my Garmin for watch my pace I discovered that I was in a bit of discomfort. In the centre of my back into my glutes and on the left hand side around the hip area at the back was quite sore, all muscular. I ran for 15 minutes and never ran faster than 5:30 pace even though I was trying, so for 5 minutes whilst waiting for Clare I stretched and hoped it would loosen up.
Took off with Clare and we made our way along the river, after about 15 minutes at 6 min pace I started to feel more comfortable and was able to stay at this pace comfortably, all up just short of 50 minutes.
A 45 minute session in the gym followed by 15 min of stretching outside in the sunshine, concentrating on the not so normal stretches.
Before the training run tonight I did a quickish 3k and then surprisingly got a 9km run in tonight averaging 4:50 pace which was a pleasant surprise and then I jogged back to my car a further 1.5k away.
Tonight was the final round of the Shield Club competition and the North West Region made our way out to Coburg, first events at 6.30pm. We were down a few men runners but a small team were there collecting a few points and preparing ourselves for the finals. Tonight I planned to run the 1500 & 5000m and maybe the 4x100m relay (but I was hoping not).
I started the evening off with a 15 min w/up along the Merri Creek and then a few strides before stretching. Once on the back straight I did two more strides, probably only 50m and was in the 5 min & > group. After the first lap (80) I was sitting probably 10th in a field nearing 20, maybe more, but already I knew I was catching a few, I got on the tail of a Coburg runner and followed him around for a lap, I heard 2:40 after 2 laps, so another 80 sec lap and this one felt easier than the first :-), so I started to feel confident and pulled alongside the Coburg runner and then moved wuickly ahead and then returned back into my normal stride just before the bend. At the 1200m I heard Burkie call 4 min, which generally means to me I'll run about 5-5:02, but tonight I was feeling fairly good and I tried to pick up the pace with 250 to go and ran 4:57, first time under 5 min for a few months :-)
I took off with Adrian for a 12 min c/down and then another 10 minutes with Clare. Then I attempted to organise 2 relay teams, sadly it looked like I was going to have to run in my first 4x100m but complications happened and a lot of confusion and the second team (Div 4, my team) were scratched as we were not all at the starting points.
Next race, 5000m, a great night, no wind, low 20's and under lights (very poor lights). There were 36 starters and after 200m I think I was coming 34th, not to sure, but I went through the first 200m in 44sec and the first 400m in 90, so I was happy with my pace. After 1k I started to reel in a pack of runners ahead of me and slowly I past them. Due to the very poor lighting I couldn't see my watch so I didn't bother using it, which was the first time in a 5000m. I finished 25th in 19:38, I was happy with this. Finished off with a 8 min cool down with Adrian & Clare.
Home late again.
Busy busy busy today, that's the only way to describe today's activities! At work early, the new Director of my Department started today, but he & the Deputy where at a Divisional Head meeting all day, but they left some tasks which were all urgent and the day continue on with that direction. With all intention of a lunch gym session which I was looking forward to, but when I noticed the time it was 2:15 and I needed lunch....I worked until 5:30, quickly changed and jogged for 15 minutes before arriving at Fed Square to take the Slow 8km.
And what a BIG group we had tonight, I was the front marker tonight & Sally was the back marker, for anyone who has ever met this girl, they will always remember her, a very happy and friendly girl with such a great personality who suits this role perfectly! I reckon we had high 20's tonight and many are becoming regular faces. The normal course, quite windy tonight, but we are only slightly affected by the wind around the Docklands Stadium, the rest is fairly protected. As Sal stayed with the very back markers and our group spread out quite a bit I was running back & forth quite a bit and would have easily clocked a few k's, which was good as it allowed me to stretch out my stride a few times.
After the run, I was given a great Nike jacket and a LS compression top, this Run Leader gig really has some advantages!!! :-)
After helping to pack up I ran back to my car fairly quick so I could get back to Hoppers for a Little A's meeting, we are preparing for Open Day and also the end of the season & confirming our new Winter Season. Tonight the Committee agreed to pay my costs associated with completing my ATFCA Course, which is really good.
This w/e C & D stayed over so this excluded a Sunday morning run, which was fine as a rest from hills & two hours of running before Rd 12 of the Shield comp on Tue night could be adviseable, esp after a big week or so.
I dropped the boys off at 4ish and then got changed and ran the flat Fed Trail from home, wearing my Garmin I decided that 15km would be far enough today, so I ran until I hit 7.5km and then returned. I hit the half way mark in 34:55, which was a little faster than I was aiming for (aim: 36 min) and returned in a pool of sweat in 34:31.
So a 15k run at an average pace of 4:38 which to be honest felt quite easy, but then there wasn't a breath of wind or a hill/rise in sight.
Out the door just after 6am and got in a 7km run, 4:40 pace. I worked up a good sweat, even in slight darkness of the early morning it was humid for Melbourne. Once home, some basic stretching, eat breaky, shower and then I picked up C & D, off to Little A's. The boys are staying over this w/e, so no running until Sun evening.
Friday; I took my running gear into work for a lunchtime run but work got in the way, this why I don't rely on lunchtime for my fitness and after work I had to pick up and take Connor back to his mum's and then back into the city for the Telstra A Series (great night). So no physical activity on Friday.
Forty minutes in the gym this morning, slightly less than I really wanted but I needed to get into the office for an early meeting. I did notice that I found today's session harder than it should have, felt tired whilst completing some of my ex's of the ball and also some of the other core ex and I also noticed it when I ran up the stairs to my work place.
Tonight at the track it was warm and windy (of course), I reduced my warm up only completing 4 laps of lane 8 and then 5x60m strides. Tonight the set was to be 6x400m at my 1500m pace with 60 sec floating recovery. To be honest I was hoping we would do 200s, for a few reasons, dodged the wind, wasn't feeling very fresh and well they are easier...
And of course with that attitude the session was aiming towards disaster... I only managed 4 3/4 reps, all with a 60 sec recovery, except one due to a toilet break.
Reps: 79, 80, 81, 81 & was aiming at a 81-83 but as I straightened up in the straight I knew my form was gone, head & shoulders rolling, legs everywhere, so I pulled off the track with 70ish to go in my 5th rep.
I finished the session off with a 30 minute jog, 6 min per km pace.
(StuMac)
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