August 2007 Running Statistics

August km's: 299 (last year 229)

Year to Date: 2200 (last year 2115)

Niggles/injury: My right achilles attachment is annoying but manageable, shins need massaging, but again manageable.

Excuses: Loads of work & unpaid work, so I have been tired. Missing consistent long runs but....

Races: Just two, Sandown 6.2km Relay - a solid run but 10-15 sec slower than 2006. 8km XC - DNF.

Upcoming races: State HM Champs 9 Sep & Tan Relays 22 Sep

Goals for August: to run consistent splits in the HM

General thoughts: I will have a break from racing after the Winter Series and I am going to change my style of training (more to follow). Really enjoying my coaching and hopefully a few of the athletes will experience a good summer with a solid winter base.

Thu 30 Aug 07, hill reps on Airlie St & indoor football

Today started on the Tan just after 6:30am, I cut through the gardens and ran on the grass upto the Pillars area and then I ran along the dirt path up and across Anderson St, up Walsh and then left into that st.. Walked along and then stretched at the bottom of Airlie St, I did 5 reps of 60 sec at med pace up the hill with walk backs and then finished off with a hard rep of 43 sec. Jogged back to the start point on the Tan, a nice morning for a set and then 5-8 min of lower leg stretching.

At lunch I played a game of indoor football, yet again we lost, 8-4.. :-(

No evening session.

Wed 29 Aug 07, an easy morning run

I took off from the Pillars at 6:45am, not feeling the best, but running. I felt 'ordinary', not sure if it was because of was sooooo tired or did I have a stomach bug??

An easy 46 minute run along the Yarra, past Tennis Centre, past the 'G', around and through the Fitzroy Gardens and back along the Yarra.

Got to work and decided I would tidy up a few things, burn some work onto a CD and go home and sleep and then do some work. Cancelled my S2F training run and sent a few other emails, welcoming a new squad of approx 20 juniors to Western Aths, along with a new coach.

For any Western Aths readers, I found a blog of our Tassie contigent, it hasn't been updated for a month, but I have left a message, say hi to him.... :-)

http://barrierboy.blogspot.com/

Tue 28 Aug 07, an easy track session

I started my warm ups after a chat with Burkie about doing a lactic test in the coming weeks with Gregor from ATE, I then took off for a lap of the Complex with a young girl who has just started up with Burkie, she will be an U13 this season, nice young girl.

After Bec dropped off to join the other juniors who were starting to arrive I continued on for two more laps, some stretching and I then did some longer strides, 8 reps of criss cross on the infield.

Reps tonight were all different as I wasn't in a settle mood, 1200 (4:35), 1000 (3:48), 800 (3:01), 600 (2:16) & 400 (1:25), recoveries were all between 60-90 sec depending on how I felt. I finished off with a few laps of the infield and then 1 lap of the complex, followed by lots of stretching and chatting whilst watching Clare's set.

Mon 27 Aug 07, morning run & Western Aths AGM

Started early today, on the Tan right on 6am and jogged two laps of the Tan. No times as I forgot my watch but they were both slow, very slow. The first lap I felt like a cripple, I thought I was dragging a sled with me. Both my legs were heavy & tired, my right achilles felt like a knife was sticking into me and I just felt like the whole experience was wrong! The second lap, thankfully, was better, still slow, probably mid 18's.

Tonight I took my young group for a training session, concentrating on starts and technique over short distances. Then two girls who are preparing themselves for competition at the PS District Champs, they are both moving up in height over the hurdles, so I took them for some basic drills and then we worked on the stride leading up to the first hurdle. I then got a few finer points from one of the Club hurdle coaches and then off to the AGM, another year as the Western Aths Secretary :-)

Sun 26 Aug 07, Sunday runs

Today I was attending a meeting at Olympic Park from 11am-2pm, so I arrived at the You Yangs at the Toynes Rd 'dead end' at 7:40am by myself as the Club run was scheduled for 8:30am so I ran the Stockyard route and then returned back to the gate so I could run with some company.

I actually noticed that the Stockyard trip (10k) was a little harder than normal, Sat's run must have taken more out of me than I thought. Once back at the Toynes Rd gate I took off with the group, Burkie on his bike and we jogged along the Branding Yard Road, after a km myself and two of the girls moved ahead and sat on 12kph for 6k, we then stopped at the car and had a quick drink, I then took Mel for a trip on the Branding Yard Trail which was a 5k path. All up 21km for the morning.

After the meeting I had an easy 7k run along the Yarra with a friend, the trip was suppose to be further but her calf was annoying her so a shorter trip was called for.

Sat 25 Aug 07, Club 'Pack' Run

A beautiful day, hardly any wind, 22 degrees and lots of sun....yay :-) I arrived at the Brisbane Ranges at Boar Gully just before 2pm. We waited for the last few to arrive and took off for our run about 2:10pm, today I ran with Bec & Mel, our plan was 70-80 minutes. Mel who is still getting a feel for the Club came out to the Brisbane Ranges for the first time and jumped in with myself & Bec, we ran from Boar Gully up onto the main road and then onto Farm Track and went to run some trails I had been on once or twice before.

Bec & I were probably a little to fast for Mel, so after 40 minutes I suggested we run up Loop Track for 10 min and then turn around and meet back at the intersection of Loop & Farm Tracks, this allowed us all to get 20 minutes at a pace we wanted.

Once we regrouped with cruised along back to Boar Gully, Mel stopped at the BBQ area, Bec continued on until we hit 14k and I ran and returned and stopped on 15km.

It was great to feel the sun!!!

Thu 23 Aug 07, indoor football & a light track session

A game of indoor at lunchtime, no reserves, so a great workout!

At the track tonight for a light session, 5 laps of the track with Belinda, then some light stretches, 4 stride throughs on the infield and a lot of chatting as I wasn't in a rush tonight as I had a meeting at the track at 7pm.

Tonight's session I decided to run an easy set, so I set my watch for 30 sec on the timer, on/off pace, 10 laps, I then walked for 2 min and then did another 4 laps.

Lots of stretching and chatting afterwards.

Wed 22 Aug 07, morning & evening

An easy jog in the morning, just to roll the legs over and have a good stretch afterwards. 6 min per km pace, on the Tan, along the river, around the MCG, back along the river & finished on the Tan. Needed to have a good stretch of the r.achilles & r.hip flexor & abductor.


This evening I jogged to Fed Square in a direct route, first time in awhile which worked well, when I arrived all of the Run Leaders were given our Asics gear, so the extra time allowed me to get changed and change shoes etc. We did pretty well actually, my experience with Asics is they are normally not as generous as other companies. Shirt, shorts, 2 pairs of socks, jacket & shoes (2120). The shirt and socks are excellent, I didn't wear the shorts tonight, not a fan of the shoes, they feel very heavy and have a very hard ride, hopefully they will soften up. Not that impressed we didn't get to choose the style of shoe (ie neutral). The jacket is too big and I hope I can swap for a medium.

Tonight we ran the same course as last week, just over 12km, about 25 participants, I was the back marker.

Tue 21 Aug 07, long reps

Down to the track tonigh, I wanted to concentrate on completing my session, doing it a little slower than normal and wanting to walk away feeling good about the session. My intent was to run 4x1200m @ 95 sec per lap, which works out to be just faster than 4 min per km pace with a 90 sec recovery.

I arrived at the track just as Cam was finishing his session, so he ran 3k cool down whilst I was starting my warm up. It was starting to cool down and the breeze was very cold and getting stronger. After my w/up jog I did my dynamic stretching and then a few drills and then 5x70m strides on the track. I chatted with a new potential member, Mel, who I had been chatting to about joining the Club and getting involved, she is a 45 min 10k runner who is preparing herself for the Melb Marathon.

Tonight I decided to note my HR after each 1200m rep.

Splits (recovery 90 sec):
4:53 (153 bpm)
4:55 (159 bpm)
4:50 (161 bpm)
4:50 (162 bpm)

I then jogged a lap of the complex then put on a dry T and skins and then jogged for another 10 minutes, before stopping to watch a few track sessions.

Mon 20 Aug 07, the Tan in the morning

Arrived on the Tan this morning, a quick check of the air temp, OMG, 4 degrees, WTF! Oh well, I took off on the Tan, first lap 18:31, second lap 17:25 and I then ran a further 5 minutes and then turned around and ran back 5 min. Both laps anticlockwise, all up 10k for the morning. Felt good.


Coaching Little Aths kids in the evening, a smaller group than normal, which is fine due to being in between season, 14 tonight. Good news, a 16 year old boy contacted me tonight, he wants to join my Tue/Thu group and concetrate on 15's & 3k races, I currently coach his 14 year old sister.

Tagged (not sure I'll list all, summarise will be easier):

Jobs I’ve Held: first 17 years - paper boy, shop assistant, farm hand. 17-37 years old - soldier (many differing roles), 37+ - consultant, Public Servant

Movies I Can Watch Over & Over: none really, happy to watch most movies two or three times, but thats about it

My Guilty Pleasures: beer & vodka

Places I have lived (in order): Richmond, Preston, Bankstown (NSW), Lansvale (NSW), Liverpool (NSW), Holsworthy (NSW), Seymour (now 10 years old), Murchison, Kapooka (NSW), Watsonia, Laverton, Ingleburn (NSW), Watsonia, Brunswick, Carlton, Preston, Reservoir, Rosanna, Belconnen (ACT), Toowoomba (Qld), Enoggera (Qld), Toowoomba (Qld), Hoppers Crossing, Werribee & Hoppers Crossing (that's all places exceeding 3 months, many more less than 3 months

Shows I enjoy: Neighbours (yer I know), Spicks & Specks, Top Gear, Will & Grace

Places I Have Been on Holiday: every state in Australia

Favorite Foods: spicy Thai, Mexican, Indian & good ole pizza

Websites I Visit Daily: Athletics Victoria, Aths Aust, CoolRunning, Runners World & S2F, Weatherzone, Herald Sun

Body Parts I Have Injured: nearly 20 years of contact sport and just over 20 years of military life, way too many to mention; broken bones only, nose more than 5 times (2 ops), r.arm twice, r.wrist, r.hand twice, lots of fingers, l.collar bone, lots of ribs many times, toes a few times and a chip in my r.ankle, multiple stressies in left leg and once in right leg.


Awards I’ve Won: Lots of football trophies, made Vic Country team as an U16, lots of cricket too, a couple of overage State medals in 2006. Numerous miltary awards (most proud of a Chief of the Army Commendation)

Nicknames You’ve Been Called: I don't remember ever having one, always been called Stuart or Stu, if I have had nick names they have never stuck

Sun 19 Aug 07, a local run & a short YY run

I went out for my run after 1pm when the boys went back home. I started from my place and ran to a friends to get a lift for a gentle run at the You Yangs. The first 8km was on the local roads which I ran in 36:12. Then a drive and a tougher 8.5km run on some tough hills, I ran this at a much easier pace and intensity.



Kaelan just before he left my place.

Sat 18 Aug 07, WLAC Handicap race & AV Round 8 8km XC

At least the day started off well! I went to the WLAC XC Presentation Day which started with a 1500m handicap race which combined all age groups, I was the rabbit and ran the entire course. The first two place getters of the race were a 12 & 14 year olds I coach, both started way ahead of where they really should have been as the Centre uses a formula which uses their PBs from the XC season but also their 1500 & 800 PB times from the track season, well those times were before coaching, so they had a BIG advantage and were nearly 20 seconds ahead of 3rd... Presentations, C & D were both very happy to get third in their respective age groups, especially D as this was his second trophy and his first placing trophy.




After the Presentation I took off home to make lunches and to organise the boys. I left home 10 before 12pm, stopping along the way to drop off, then pick up Cam in Lav & then Ads near Spotswood, arriving in Fairfield at Yarra Bend just after 1pm. We walked to the starting area and quickly organised the boys (they were playing) so I could take off for a warm up with the guys. We ran the 3k course for a look-see, not too hilly, but heaps of uneven ground, long grass, not a typical course for AV, but a honest one. The course for the men today was one 2km loop then 2x3km loops.

Not too many good words about my actual race, my first DNF in a few years and to sum it up "a very frustrating experience"!!! The race for me finished at approximately the 5.5-6km area. Just after completing the first 3k loop I became quite unsettled and tried to walk it off, I re-started running again after receiving some concerned comments from Tim C (Sandy AC & the AV Winter Mngr), cruising past (not racing) Burkie I checked if the rest of the 10 Western Aths guys were still running (knowing I was an extra), they were, so I thought well I'll just cruise for the remainder of the run and play it safe. But up the next slight hill I became dizzy again and so I decided enough was enough and stepped off the course. I then sat on the sidelines with a few concerned AV persons, once settled I wandered back and got dressed and took some time alone. Which ended up chatting with D who came over to see how I beat Cameron... :-) at least he had been watching.

This may be the end of the winter season for me, three races now, a rest from racing may be on the cards, my current confidence of me completing races is quite low. And for the regular readers, yes I did go to the doc last time, lots of tests, NO problems, very healthy according to the tests.

Known splits: 2k - 8:24, 3km - 13:04

Fri 17 Aug 07, no running

No running but a running related post. Today I helped as the Finishing Marshall for all of the sprint events at my son's schools athletics comp, very interesting to watch unlaned sprints.... :-)

Good to take the day off and help out, the boys were happy and excited by walking to school and then having their daad there at assembly, only 5 parents could help.

Thu 16 Aug 07, Tan fartlek

This morning just after 6:30 I did a light fartlek session on the Tan, a tad more unstructured then I normally do, but it was a good session, differing paces, differing recoveries etc in & around the Botanical Gardens.

I was a little off at the start, a big running day on Wed (so a little tired in the legs), was entering my 3rd day of my cleansing diet and a cold is starting to take hold (mainly throat and sinus).

I decided to not train this evening (bends & straights was the plan), I decided to rest & visit the optometrist to pick up new contacts and work out why my eyes have been red for so many days (hopefully as a result of old contacts).

Wed 15 Aug 07, morning run & Melb Marathon training group

I arrived on the Tan just after 6:30, I started with a jog on the grass for 11 minutes & then ran for 45 minutes along the Yarra. Once finished I stretched for 5-8 minutes. This morning I didn't feel too cold, but for some reason my hands were FREEZING, bright red, they didn't warm up for about 15 minutes afterwards. Avg HR was 118 for the trip.

A game of indoor football at lunchtime, we got thrashed, 6-1, I was the only scorer today.

This evening I ran from work to Fed Square, when I got to Princes Bridge I ran along the Yarra, just past the back of Fed Square and then up onto Flinders and then back tracked. Tonight I was the back marker for the 12k group, wearing my Garmin for interest sake the course measured 12.3km and we sat on average 5:05 pace.

Jogged back to work with Rupert. A few kms today, probably 24km for the day with a game of indoor football.

Tue 14 Aug 07, track session

I started my track session with 2 laps of the Complex, strangely we haven't had the plovers swooping for the past 2 weeks, but they are still there, I assume that their nest must have destroyed. After my laps I chatted with George (Willi AC) whilst I did my dynamic stretching, then I did some bummies & high knee drills, then I did 4 strides, slightly different to my normal, running the entire 100m doing 50m at one pace, then slow it down for 5-10 and then break into a slightly faster stride.

Tonight's session was 3x800, 2x600 & 2x400

Splits (recovery):
2:59 (65)
2:54 (60)
2:55 (70)
2:11 (75)
2:14 (88)
1:23 (75)
1:22 (walked 300m)

A short cool down to finish off. Not the greatest session, but felt ok, My average HR for the reps & recovery was 142bpm.

Mon 13 Aug 07, morning stroll around the Tan

Arrived at the Tan just after 6am and had to start in the rain, as per normal, I ran two laps, one in each direction. It rained the entire time I was running, first lap 17:56 & 2nd in 17:30. Back to work for a hot shower.
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Coaching Little Aths kids, just a short session, with a warm up around 1500m and then lots of drills. A couple of relay games and then a game of keepings off which ended up being non refereed as I thought they were having fun and didn't need me... :-)

Fri 10 Aug 07, a stroll outside Woodend

Not really Woodend, but I was at a Conference Centre about 15 min into the bush past Woodend for a two day work course. Finished work about 6pm on Thursday evening, showered and then back to the restaurant for a decent meal and then LOTS of beers and darts until 1am.

Up early and decided to take advantage of being in unknown territory, ran along the bush road for 20 minutes and then turned back and came back in 19:45, even paced, cold & windy. Soft dirt road which I shared with lots and lots of kangaroos.

Back to the grind of talking & planning for the rest of the day. Back to Melbourne for a BIG weekend, David is up from Warrnambool and there will be a bit of partying happening!!! :-)

Thursday morning I did a really good fartlek session with Clare in the Botanical Gardens and on the Tan at 6:30am, then to work to finish off a presentation for the Conference, Doctor's appt and then drove to Woodend.

Wed 08 Aug 07, mid week kms

My day of running started on the Tan at 6:30, I started jogging on the grass areas for nearly 15 minutes, then back to my car, light stretch I then took off for another 5 minutes of gentle running before moving to the Yarra. Today I wore my new Nike HRM, the first 20 minutes of running I averaged 135bpm. Along the river was a very gentle run enjoying the pleasant morning along the river, 40 minutes, an easy way to clock up a few extra kms. Average HR 123bpm for the final 40 minutes.
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Tonight I dropped my gear at my car, Rupert was parked behind me, so we jogged to Fed Square. Tonight the group was a bit smaller than last week, probably 12-15 participants, Rupert and I were the Run Leaders and again we went with me at the front and Rupert at the back, we ran up St Kilda Rd, around the Tan from Govt Dve, across Morrell Bridge, down to the Tennis Centre, around the MCG, an entire lap of Fitzroy Gardens, back to the G and then back along the river upto St Kilda Rd and back to the Attrium. Walked back to my car, chatting.

Tue 07 Aug 07, an evening session

Tonight I got the track early and went for a 32 min run along the Fed Trail, jogging for 10 min at 12kph, then I picked up the pace to averaging around 14kph, and then 5 min at nearly 15kph according to the Garmin and then returning back into the VU car park to have a disagreement with those damn plovers!

On arrival at the track the gates were still locked so I jogged around the car park using short strides to entertain myself. Once into the track I did some drills and then 5x400m at varying paces with 45 sec recovery.

Reps:92.3, 89.7, 85.1, 81.1, 77.6

I then jogged 2 laps of the track. Hung around to watch/coach both Michelle's (2x1000, 2x800 & 2x600 @ 105-110 sec per lap) & Clare's (4x400 & 4x300) sessions .

Mon 06 Aug 07, the Tan

Arrived on the Tan 6:45ish, first lap of the Tan clockwise 18:00 and then turned around at the 3k marker (where my car was parked) and ran at my 10k race pace until turning onto Anderson St and slowing down at the first rubbish bin where the highest point is, jogged down Anderson. As I was nearing the bottom 1/3 I seen Clare running up, asked if she wanted company, so I turned and ran with her. She was completing a lap of the Tan, gentle pace then tempo pace from the top of Anderson St to Govt Dve and then tempo from the Pillars to the bottom of Anderson and then return to the Pillars. We then parted and I returned back to the 3k marker, all up 58:47 of running.

Coaching in the evening with my Little Aths group and then helped my ex to fix the set up on her new PC and then off to a WLAC Committee meeting.

Sun 05 Aug 07, You Yangs

Normal Sunday morning, a trip out to the You Yangs (about 25 min from home), even though I am out here nearly every week, very rarely do I run the same course, therefore boredom is not a problem.

Today I arrived just before 8:30am, Adrian had already run for 40 minutes and with most of the other guys off running elsewhere we took off straight away, running around Big Rock and some paths nearby that we had never seen, then onto GCD in the opposite direction to normal, then turning left at the quarry and onto the horse trails. Back to the front gate, 10.3km in 51 min, I dropped Adrian there and continued on the flats trails going towards the 'greyhound trail', eventually turning back (now into a bloody head wind), back to the front gate, 1h 23m, 17.4km.

The Swans are finally starting to show some of the form of the past 2 seasons, whilst only playing one of the teams done the bottom, we sometimes tend to play at that level, so it was good for a high scoring win.

I just visted Andrew's blog and thought I would check out my Blog's rating, I was expecting to be rated M as I thought I had used the F word a few times, but no I was rated G.... :-)

Sat 04 Aug 07, Sandown Relays, Rd 7

Running wise, today started at Cobbledicks Ford just outside of Werribee, today was the final round of the WLAC XC Season, with a couple of the age groups point champs to be decided today, involving a couple of the kids I coach.

I did a gentle 6 min jog with a couple of the older kids and then 1km as the 'rabbit' for the U6-8 age group, so 2k for the start of the day. A nice way to be able to stretch out a couple of sore spots.
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Today the AV Winter Series was back to Sandown, this time for the relays. My Club had two men's teams, two open women's teams & three junior women's teams. I was in the men's Div 6 team and would be running the final leg. The Div 6 team after the first change over were sitting 2nd out of 13 starting teams, more than 1 minute behind the very strong Geelong team today. Geelong had a very strong Div 1 team today so this means there lower Div teams become very strong. By the end of the day they beat our team by nearly 3 minutes and we finished 2nd nearly 2 min ahead of third.

Like last year, I ran the final leg for our team, knowing that the final leg is tough, no one to run with, all you do is pass the slow runners or get past by the strong finishing Div 1 & 2 teams. 6.2km of running without actually running more than one step alongside another runner, this being one of the main reasons why I dislike relays. When I started my leg I knew we were 2-3 min behind Geelong, so no chance of catching and I believed that we were approx 2 min ahead of 3rd & 4th. So with little to run for my main aim (want) today was to run as even as I possibly could. Last year I ran 24:43, this year whilst slower, was a way better run, 25:06.12 according to my watch (AV times haven't been released yet), my laps were 12:27.76 & 12:38.56 which I was very happy with. Like last year I didn't get to run with others, no packs, hardly anyone to work on to catch etc, so being only 11 sec dif was great!

With my morning run, w/up, race & c/down I got in at least 12km for the day and found myself VERY tired by the 9pm!!!



Just starting to tire it would appear, the upright and slight backwards lean appears to be starting.

Thu 02 Aug 07, a morning speed session on the Tan

I started the day doing a session with Clare, meeting on the Tan early. We jogged for 9 minutes, some light stretching and then a few strides. The session was 8x250m, the first 6 with Clare and the final 2 by myself, so Clare could do her pace without me annoying. We finished off with a gentle 5 min cool down jog.


A VERY busy day at the office, hardly spoke, preparing for a big meeting regarding authorised positions, even Government organisations have to downsize even when workloads are increased, more equipment to be purchased, more requirements required o/seas with deployed troops, but downsizing we are.... As the Business Manager a lot of the collection of HR info falls on my shoulders and some BIG d's were made today which will affect others. :-(

A quick game of indoor football, I only made the second half. No track session for me tonight. I dropped into the track for a quick chat and to do some coaching, but that wasn't required so I went home after some quick shopping and a casual 5k jog.

Wed 01 Aug 07, S2F group

Before heading off to the S2F group I ran a lap of the Tan with Clare and then ran up St Kilda Rd, up along the river for 10 min before heading to Fed Square and taking the 10k group.

Tonight Rupert & I took a group of over 30 up along St Kilda Rd, around Fawkner Park, over to the Tan, then up to the Church St train bridge and back upto St Kilda Rd and back to the Attrium, nearly 11k according to a Garmin.