July 2007 Running Statistics

July Km's: 263 (last year 293)

Year to Date: 1886 (last year 1786)

Niggles/injury: A few...again aware of my hip flexors & abductor region, sore after the XC. And honestly, aware of my lower legs too.

Excuses: I missed a five days of solid training due to medical reasons after the State XC race.

Races: 5km leg in the Ekiden Relay, 12km XC at Bundoora, neither were that good.

Upcoming races: Sandown 6.2km road relay & 8km XC

Goals for July: consolidate & build for a HM in Sep

General thoughts: It would be nice to feel the sun whilst running, it would also be nice to run without having to do a load of washing everytime, singlets, shorts & socks are so much easier that all of these other items of clothing. Same thoughts as June...

Tue 31 Jul 07, a day off work

Don't you love days off from work!!! Clearing some flex leave, getting it back down below 20 hours. With more than nine hours sleep WOW WOW!! For those who know me well will know that is not normal, but it was a GREAT sleep. I woke up just after 8:30am and decided a nice easy run run of about 5k would be nice, finishing at the Aquatic Centre where one of the PTs promised me a free swim entry. I took advantage of that and swam a VERY easy 750m and then hung out in the hydro pool which was a lot warmer than the lap pool!!

Arrived at the track 4:30ish and tried to warm up with the swooping plovers which just make it bloody hard work! Some dynamic stretching and then 5x60m strides on the infield with the wind. The wind was VERY strong and was making running VERY difficult and I decided any attempt of 1k repeats was gone! Before getting into my strides I helped lower the nets on the discus cage before the poles were bent any further with the 'gale force' winds.

I changed my session to 200m reps, starting at the jav run up and finishing at the other jav run up and then jog back up the infield into the head wind. Starting was even diffcult, the first 5 reps or so I nearly got blown off the track into the infield after just starting and before the discus cage.

Reps: 40.1, 39.7, 35.9, 37.9, 38.3, 37.6, 36.4, 37.1, 37.5, 39.5/// 41.1, 38.7, 37.1, 38.3, 39.1, 40.1, 37.6, 37.8, 37.6 & 35.9

Most of the recoveries were between 1:03 & 1:07, the jog was quite tough but slow into the tough wind! A couple of times I had slightly longer recoveries so I could chat with Michelle about the session I wanted her to do with 3 girls from Burkie's squad; 15x150m, concentrating on being on her toes but staying relaxed on the back straight using the tail wind. A few reps later I delayed my recovery to ask Clare to change her session from 600s & 400s to 12x200m in the same manner as mine. After my 10th rep I changed from my flats to my Zooms for a bit poor stability and support.

My recovery was 12 minutes of jogging along the back straight and through the infield in the opposite direction as the groups still training so I could watch and coach on the move, the only way to stay warm. Funnily whilst jogging I was thinking this is a funny way to watch the session of the athletes I'm coaching, but afterwards Burkie mention that my way of including my recovery and coaching was a great idea.

Mon 30 Jul 07, the Tan

I did two laps of the Tan early this morning, both clockwise. I was tired from a long day yesterday, but knew I needed the kms. 17:55 & 17:04

Yesterday (Sunday) was spent as a VLAA Official (Finishing Marshall) for the Vic Little Aths XC Champs at Lardner Park. A long day with heaps of races, but an experience that I really enjoyed, a different aspect to running, the volunteering to help others.

A couple of the kids I coach finished in the top 10, with one with a top three, but all of the kids ran their best on the day and thats all I can ask. Due to some marshalling issues, most of the kids I coach didn't get a warm up in prior to their race, as I told them to run for 5-10 minutes 3 races prior to theirs, but with over anxious marshalling officials they ended up in marshalling 50 minutes before their race. :-( If I wasn't officiating I would have been able to adjust the kids way of thinking and got them doing stuff in marshalling, oh well, we live and learn.

Sat 28 Jul 07, You Yangs

The day started with working bee for WLAC, we were checking all of our equipment for the upcoming season, preparing hurdles to receive new wood and lots of other manual labour bits & pieces. For those who know me well, manual labour isn't one of my favorite past times, but I was here.

The Western Aths 'pack run' was scheduled to be at Ferny Creek today, but with driving to Warragul for the State Little Aths XC Champs tmw I decided a local run would suit better. Both Clare & Belinda agreed and we made our way out to the You Yangs at 3pm.

I parked at Toynes Rd, Clare ran 65 min and took off on GCD and then went into the main rd into the Stockyards, so a few hills for Clare. Belinda ran with me and we ran the entire Stockyards path, Bel had never run this side of the park before (not including GCD) so she like me a few months ago was very pleasantly surprised. A tough run with loads of hills, 62 min, 11.5km. A nice arvo for a run!

Thu 26 Jul 07, early run, indoor football, coaching

I started the day with an early run, light drizzle, not too cold at all, about a km into my run, it started pouring. Ran for 40 minutes at a nice pace, home by 6:15am and then quick shower and off to work.

A game of indoor football, we had a win, 8-3, only 1 reserve, a great workout.

At the track tonight I ran five laps and mucked around with a soccer ball on the infield before many arrived, whilst Tegan was warming up with her training partner I did some drills and then strides with Ads. I then finished off with some chatting & coaching with Tegan & later Clare. A couple of laps throughout the evening.

Wed 25 Jul 07, mid week run & S2F group

From work I ran just short of 35 minutes prior to arriving at Fed Square, averaging 4:50 pace, then with Rupert I took the 10k group which was run at quite a slow pace tonight, the first 3-4km felt like they were slower than 6min pace and then we increased a little.

Straight after the run I stopped and spoke to a guy about the pain he was feeling in his legs and then raced back to work for a shower and off to Olympic Park for the AV AGM.

Tue 24 Jul 07, track session

At the track before 5pm, 4 lap warm up and on my 4th lap the 'stupid' plovers started swooping, I really dislike swooping birds!!! Anyway, stopped and chatted to Burkie about last night's Committee meeting and then did my drills, skipping with high knees, simple bummies, double bummies (2 on a leg before swapping) and then some cross overs, then 8x60m strides, starting quite slow and picking up the pace each rep.



My VU Complex enemy!!

Tonight's plan was 6x800 (edit, not 8x) @ 92-95 sec per lap with 45-60 sec recovery. I started off and felt ok, but after 2 I knew this might be beyond me. Fourth rep I pulled off the track feeling not right, decided to be smart, finished the session with lots of gentle jogging whilst watch Michelle's session (her first track session) and then Clare's.

Splits (recovery):
3:00 (42 sec incl 30 sec walk)
2:59 (43 sec, as above)
3:02 (60 sec, walking)
pulled off at 500m. Walked for a few minutes and then jogged 2 laps, then another 2 with Michelle & then many infield laps watching & coaching.

Mon 23 Jul 07, the Tan

Second week in a row, on the Tan nice and early, a lap in either direction, no times as my watch has died (battery). Even paced run, funnily I thought it was warm, and sadly it was 5 degrees when I started, since when did I think that 5 was warm.

Sun 22 Jul 07, an easy run

Thanks for everyone's concerns, but it seems to only affect me when working hard and tiring..

Cold morning, 1 degrees when I pulled up at the gates of the You Yangs, no other club members there yet, so I went and jogged for 12 minutes, waited until 8:35 and took off with Adrian & Cookie. None of us wanted a hard run so we stuck on the horse trail to the left of the park and then eventually made our way over the other side of the road and ran on the Plantation area. As a group we ran just over 65, so over 75 for me for the morning.

Right achilles a bit tender, groin muscles sore like last XC, but the legs aren't too bad.

Sat 21 Jul 07, Vic XC Champs, 12km

Today didn't go the way I hoped, whilst I'm not a fan of XC racing and I knew it was going to be tough going with the soft going, I was hoping to not have the probs that I did! But I shouldn't be too surprised a tough week dealing with some 'mediation issues', some big work issues that may me seek new employment and then just other stuff.

I took Adam & Cam with me and we arrived as per normal approx 60 min before race time, we took off 45 min before the start and did 15 min of investigating the course and warming up. Of course with all of the races prior the course was very muddy and chopped up.

Western Aths men had two teams (Div 3 & 6), which included myself (this means I had to run & finish), great camaraderie between the men, we all like to warm up together and most importantly we all discussed finishing for the team and the only exception of not finishing is if you are REALLY injured and can't run, but if you can slowly jog, then we will!

I started with the 8 other Club members and off we went, today I decided to wear my spikes, first time over 12km... Much of the first 7-8km was run very close to Tim C (AV Winter Manager & Club Dev Officer), we chatted about stuff, but I always thought I was going to drop off Tim, he is a much better runner, just not fit at the moment. To be honest I would have loved to pull out at the 6k mark as I was over the experience, but I knew I was the 9th required runner and to be honest it was just hard, no injury etc, just needed to find some 'heart muscle'.

The fourth lap was where my race became 'different', on the final 3k lap I was working up the final hill and I was following an Essendon runner who I had been following for 8k or so, I was only a metre behind him & I was thinking I could get him on the down hill and finishing straight, but I experienced a dizzy spot and ended up on the ground, I recovered quickly and was helped by an Oakleigh runner who walked with me for 10m or so, I thanked him and started to jog and within a few hundred metres felt ok and finished off the race. Not good, I know.

Splits:
12:14
12:35
13:03
13:11

51:03 256th male & 70th Over 40

After the race I recovered by resting on the ground, untill all seemed better, to be honest not sure where to go, I've had so many tests lately for this issue and others that I just can't be fucked worrying about it, but I'm sure a beer or many will help the thoughts tonight :-/

Thu 19 Jul 07, track session (kind of)

I arrived at the track early, too early, the gates were still locked, but I was already dressed so I went off for a 20 min run along the Fed Trail towards Werribee. Once at the track I did 10 minutes of drills and 6x60m strides working up a really good sweat.

Changed into my flats and then took off to do 6x400m but the session went downhill from here. Not feeling very good I swapped to 200m on (36-39), 200m off (55-59), but after 5 laps I called it a day.

Sat down for 20 minutes then stayed around to do some coaching.

Wed 18 Jul 07, a city run

I started with 25 minutes of running at 5k pace and then took the 5km S2F group. I took them about 5.5km or a bit further. Did stretching for 5 who remained after the run and then I ran for a further 15 min. All up about 13-14k of gentle running.

Tue 17 Jul 07, track session

Fuck its cold here in Melbourne today, 4:30pm it was raining, windy and only 5 degrees! I started with 6 laps of the track, then some drills and then 5x70m strides. Flats on and this was my first mistake, I took off my jacket. 8x600m @ 90 sec per lap with a 45 sec recovery walk and then jog back to the line and go. The first 2 reps I felt like I was warming up, but from then on I got slightly colder with each lap!

Splits: (recovery)
2:13 (67)
2:13 (67)
2:13 (66)
2:13 (68)
2:14 (68)
2:15 (66)
2:16 (66)
2:17 (jogged 200m to get clothes on & that was the end, no cool down and no stretching, just get clothes on!)

I actually don't think my intensity slowed, but the wind hot stronger, the rain got heavier and it got colder. When I got back in my car it was 4 degrees, but I wouldn't have surprised to see 0!

Mon 16 Jul 07, the Tan & Little Aths coaching

Packed my bag and was ready for work the night before (wow...organised), I set my alarm for 5:20am with all intentions of an early start involving two laps of the Tan. Alarm went and I changed my mind, but thankfully I hit snooze, which is 10 minutes, alarm again... and I thankfully got up, dressed, breaky, water and off. Arrived in the city 6:15, dropped my stuff at work and made my way to the Tan.

By the time I hit the roundabout it was just over 3 mins, hit lap and ran clockwise at a comfortable pace which turned out to be 5 min per km for at least 3km (just short of 15 min), 18:20 for my first lap. I then turned and did a lap anti clockwise, but I did 3 500m at a faster pace and completed the lap in 16:50, finally with some sweat in the very cool morning air.


Tonight I had heaps of kids, nearly 30, whilst its nice that my Monday session is being talked about throughout the kids and parents, if I always have so many I will probably need some help. Thankfully throughout the session one of the dads who has spoken to me about helping out throughout the WLAC General Training arrived and he sat in the middle of my circuit encouraging and providing advice, which was greatly appreciated.

Sun 15 Jul 07, You Yangs

Finally a real run, first in a week. Arrived at 8:20ish and instead of waiting for everyone I took off for a 10 min stroll with my jacket still on (5 degrees). On arrival back at my car, Cookie & Luke were there and it was just after *;30, Bel crook and no Tegan??? So we took off in beautiful sunshine upto the Turntable Carpark, 11:40.

A quick toilet break and then onto Branding Yard Trail, anti clockwise, at the 4k mark on this trail there is a 'monster hill', only 850m but an elevation rise of 120m during that time (yep I walked a little). Myself & Cookie went back towards Turntable and Luke & Mitch (he met us at Turntable) went the opposite direction as they wanted 1h 45m and I was only after 70 minutes (+ extra bit). Spotted Benita Johnson enjoying a run around the YY, alongside her was Matty Griffin from Eureka AC & the AV office.

Finishing at the front gate, a bit of a chat, limited stretching and then took Clare & Michelle back home as they had things to do.

Chatting with Michelle re the All School T&F Champs in Nov, we have agreed that that can be aim for the coming months and she is going to start coming to the track on Tue evenings, which will be great, another person at the track using me to help with their running, I must admit I am really enjoying this facet of my sport. :-)

Sat 14 Jul 07, Western Aths welcome WLAC

This morning Western Aths hosted WLAC for a long gentle run at the You Yangs on the Branding Yard Trail. Burkie suggested it a few months ago to the WLAC Committee, a great way to introduce non racing, gentle running to the younger athletes of Werribee Little Aths. As I am on both Committees I organised the activity, we had some Western Aths members to help out as 'leaders' and I organised some freebies from AV & VLAA, stickers, balloons, tattoos and also some AV flyers and lolly pops.

The plan, break into small groups of like abilities and then go for a 5km run along the Branding Yard Trail. A fairly successful morning, I think, numbers were a little lower than I expected, but not bad for our first attempt at this. Maybe next year we could also invite Brimbank LAC (of sorts, a feeder Club for Western Aths).


So today was my first running since Tuesday evening, today I took 5 kids ranging from 6-8, so I probably got 2.5km of VERY easy running. Later in the arvo I did a 8k medium paced run, nothing special but of course did end up getting very wet from the rain and never really warmed up! But a run is a run!

Thu 12 Jul 07, still no running

Still no running in accordance with the Doc's instructions/suggestion, he did say I could go for easy runs, but not exceeding 30 minutes until the weekend. But C, D & K are visiting this week so it has kind of fell well for me.

The new DS Trainer 13 has been released in the USA:

Tue 10 Jul 07, yawnnnnnn

No running that really matter today, second day in a row. I have the sleeping and eating thing in check now, but the doc has STRONGLY suggested no hard running of any shape or form for 5 days, just to make sure I have all of the 'stuff' out of me.

Last night I slept 10 hours and today I was HUNGRY, two things that didn't happen last week. So that was good!

I went to the track tonight for coaching purposes and to stroll a few laps, 6 in total, the first 2 with C & D.

Sun 08 Jul 07, a gentle stroll

An early morning run of 60 minutes, a flat run at a comfortable pace but shorter than originally planned.


Coliban Ekiden Relay Harcourt to Bendigo, I was selected to run in the Men's Div 6 team, as the slowest runner I ran the easiest leg, 5.0km, the final leg. I knew that our team would be one of the top 3 teams out off 11 competing teams. After the second leg we were sitting in 2nd behind KSB and that is the way it finished. I ran 20:19 for my 5k road leg and we finished probably 3-5 minutes after KSB, but comfortably in front of third.

My run was very ordinary, but that was expected as I have hardly slept or eaten this week.


Western Aths had six competing teams, a record for the Club, three men & three women. Men Div 3 - 3rd, Men Div 6 - 2nd, Men Div 7 - 7th, Wmn Div 2 - 3rd, Wmn Div 3 - 3rd & Wmn Div 4 - 2nd.



Western Aths Div 6 Men, 3rd/4th change over, Greg to Mitch, I took over from Mitch, thankfully no pictures of me.

Thu 05 Jul 07, fartlek & track

Meeting Clare for a fartlek session this morning, whilst waiting I jogged around the Botanical Gardens on the grass for 12 minutes once she arrived we took off and jogged for 6 minutes before doing some dynamic stretching and some static calf work. All up a light 30 minute fartlek session.

No indoor football for me today as I went to lunch with one of my bosses who is going on a 12 month world tour, Africa, Sth America, Scotland and then finishing in USA...hmmmm...very jealous.


Only 8 degrees and light rain when I arrived at the track, with the outside track very wet I warmed up on the track, 6 laps and then some stretching, drills and strides.

I did 6x400m with floats for recoveries. Reps 78, 78, 80, 79, 81 & 78, the floats were just over 1 min, a tad too slow hence why the reps were so fast, its not like I can run 3k at that pace.

Wed 04 Jul 07, S2F coaching

I managed a quickish 4k run in prior to arriving at Fed Square. I was going to take one of the 10k groups, but for some reason the 5k group was way bigger than the 10k group, so I moved over to help Rupert out and run as the back marker for the 5k group.

Once finished I took the stretching session and then myself and Rupert ran back to the Tan and then I continued on to my car. All up just over 10k for the night, but I should have left work earlier and tried to get 10k in prior to the S2F session. Oh well, I have a bigger day planned for tmw and I'll get a run in on Friday too.

Tue 03 Jul 07, a light run in the morning & an evening track session

Clearing some flex leave today, slept in until 7:30ish and then went out for a slow 5km run this morning from home. Stretched whilst watching really BAD morning TV on Channel 7, not sure of the name.

Tonight's track session plan is 400/400/600/600/800/800/600/600/400/400 = 5.6km of effort @ 92 sec per lap (3:50 per km pace) with a 60 sec walking/jogging recovery.


After organising Burkie's squad and hatting with a few open male runners I got into my w/up of 3km with Cam and then some drills and strides. My session was fairly controlled.

Splits: (recovery)
400m 1:30 (55)
400m 1:29 (57)
600m 2:16 (53)
600m 2:17 (57)
800m 3:02 (59)
800m 3:00 (54)
600m 2:15 (65) distracted coaching
600m 2:15 (64) as above
400m 1:28 (55)
400m 1:25

In my final reps I was chatting with a girl I am coaching and had convinced to do her reps at the track and not on her tready. I organised Cam to do a few strides with her to give her an idea. My cool down involved doing her first 2 reps of 400s @ approx 110.

Whilst watching Tegan, Clare & Roz do the session I jogged around and took note of form & times.

Mon 02 Jul 07, a light run only

At work 7ish and left at 3pm so I could go to Werribee Hosp to have a follow up check up to ensure the shitty stuff from Fri had started to disseminate, blood & urine. I feel much better after not sleeping very well for a few days and feeling slightly off colour, but this is the same each time.


I arrived at the track in time to put the Club's newsletter on the noticeboard and then jog a few laps before the handful of kids rocked up. Tonight I was looking after Burkie's squad too, as he is down the coast with a training group for four days. As Burkie's teens started arriving I passed on their sessions (mostly recovery), only having to change one session due to soreness.

Light rain falling I knew my squad would be dramatically reduced, with only 6 kids we started on the track with 2 laps and then an extra lap incorporating our dynamic stretches and drills, then a lap of surges. With the rain getting stronger I took the group onto the grandstand and we did some stair work broken up with running around the pavilion and other areas protected from the rain.

With the kids leaving and a couple of the pro's finishing up I jogged three laps to allow the guys some extra time with the lights.

Sun 01 Jul 07, You Yangs

The weather was fairly good today for a run. A few of us met at the front gate at 8:30am, myself, Cookie & Luke ran together with two ex members of the Club from 20 years ago. We ran up to Turntable Car Park, along Rockwell onto GCD, up to the entry point for the Stockyards. This was the first time I was running through the Stockyards in the clockwise direction, an easier task, but still some nice sharp hills to be tackled.

Both Luke & Cookie surged on all of the hills and then either jogged at the top and waited or more often, they jogged back to me and then when up again with me. All up just over 18km.