October 2007, Running Statistics

October km's: 247 (last year 290)

Year to Date: 2673 (last year 2610)

Niggles/injury: R.achilles annoying but manageable.

Excuses: Not fit, need to lose a few kgs, but it is starting to improve (I think).

Oct Races: One 800m & two 1500m races, both very average.

Oct Races: A handful of track races, nothing else.

Upcoming Goals: Find where my fitness went???

General thoughts: Enjoying my coaching and hopefully a few of the athletes will experience a good summer with a solid winter base which has gone very well. My running will hopefully start to improve, have just finished a 3 week block, an easier week for the first week of Nov and then another 3 week block.

Wed 31 Oct 07, the end of a month

I'll do my end of the month wrap up in a day or so, not really in the mood.

I started my day with 8.5km, about 4k on the grass around Fawkner Park and the rest on a few local roads, St Kilda Rd, Walsh St & Anderson. The majority of the run was at an average of 13.5kph. A good sweat, not as easy as I would have liked, but getting there. Whilst running up Anderson St I briefly chatted with Eat Em (first time I have seen him in MANY months). Finished up with two 1 min planks and one 45 sec oblique planks each side and then some leg stretching.


After my shower just as I arrived at my desk I was informed that Liz had passed away peacefully in the early hours, the cancer had moved into her brain. Just one week ago she was a young lady who was happy because the breast cancer was nearly gone and now her loved ones and friends will be without her great smile. RIP Liz.



Cancer Council of Australia

Tue 30 Oct 07, lots of stuff

This morning I had a later start at work than normal, as Clare needed to do her session in the morning I took the advantage of some easier k's and did the session with her, 600/600/500/500/400 as well a w/up & c/down, with drills, strides and stretching.


This morning when I arrived at work I was given some very sad news, one of the ladies in the Finance Section has been fighting breast cancer and cancer in other parts of her body. For the past few months it has been going well for Liz and as a small work group we helped her celebrate last Monday the finalisation of her recovery from her final cheomo. She was to start a 5 week stint of radiotherapy, but she was happy and believed that things were starting to look better. Sadly she was admitted to hospital last Thu and today we were told the cancer has moved into her brain and she is not expected to make the week. Very sad!


At lunch today I played in the first round of the outdoor soccer comp. The games are 20 min halves, 7 a side on a pitch that is approx 70-75% of a normal pitch. A tough game today, we lost 3 - 0, with 6 players, tough work and of course I ran & ran & ran! In the final 5 min of the 2nd half I was buggered and was worried I may have worked to hard for tonight's session.


Tonight myself & Burkie have been worried that some of the group I run with, may be working too hard to stick with the group, with more than 9 of us I was able to split us into 2 groups for tonight's session, this was important even for 2 of the fast ones as they look tired. SO 6x800, one group just under 3 min and the other 3:06 with 1 min recovery. Of course I was in the second group, which was important today.

Splits:
3:08
3:04
3:06
3:09
3:06
3:07

We walked 300m, changed shoes and then four laps in the outside lanes and then whilst chatting and watching others I stretched and then stayed for a Club Coaches meeting.

Mon 29 Oct 07, Albert Park & an evening stroll

This morning I ran from Victoria Barracks (work) down St Kilda Rd and then over to Albert Park Lake. I realised I hadn't run there for many months and it wasn't windy this morning, so it worked well.

I jogged there probably 5 min ish pace, then when I got to the 0km marker I picked up the pace, running 4:30 pace for 3km, but it wasn't as comfy as I would have liked so I slowed down to 4:40-45 pace and completed the 5k circuit, then doubled back and ran back to work. Probably 8-8.5km. Once back in the Barracks, I did 1 min plank, 45 sec each side of oblique plank and then 1 min plank, easier that last week and then 5 min of stretching.

I jogged a couple of slow laps with all of the relay kids when they were doing their w/ups.

After I jogged 5k with Clare, which was a nice way for me to run out any soreness from the w/e and did another few minutes of lower leg stretching and best of all I didn't have to cook and enjoyed dinner at Clare & Simon's.

Some sad news: A guy I meet throught the Melbourne Midday Milers has been seriously injured... "Last Thursday morning on the way back to the office following a trial building emergency evacuation Chris was struck by a car at the intersection of Spring St and Collins St. At this point the known extent of injuries to Chris include a fractured skull and sternum and a neck fracture, but no spinal cord damage. Chris is in Royal Melbourne Hospital and has undergone several operations and remains in an induced coma in the Intensive Care Unit. There is no official prognosis as yet, but as of 10:00am this morning he is in a stable condition."

Sun 28 Oct 07, the recovery run

8.30am at Toynes Rd, a good pack of Western Aths runners of various ages and abilities. We all took off together along the Branding Yard Rd, after 5 minutes we had splits into two groups, four guys & 2 girls in the front group. For the first 5.5km we sat on an average of 5:30 pace. We stopped at our cars and re hydrated and then took off along Great Circle Dve turning off (7.6km) and running around the quarry and then back to Toynes Rd, 13.3km for the morning in 71:55.

Warm morning, which eventually seen all of the guys spend some time topless and enjoying the warmth and thankfully fairly well protected from the wind within the trees at the YY's. Both myself and Adrian were fairly tired from yesterdays racing.


When I got home I did my 2x1 min planks and 2x45 sec oblique planks and then nearly 10 minutes of stretching.

Sat 27 Oct 07, Shield Rd 2

Little Aths this morning, a warm morning which I think affected my running for the day. It was 29 degrees at 11:45am and by 1.30pm when I arrived at Newport for my aths it was 30 degrees.

For whatever reason the 'meet' was running way behind, very annoying and not very normal, but the 1500m races started 52 minutes after the scheduled 2:05pm start, not very good.

I started my day with chatting with the athletes I coach and get a feel for what they were going to run; Clare maybe a 200m and some field events; Pierre wanted to do HJ & TJ as well as the 200, 1500 & 400; Scott wanted to run the 1500 & 5000 and Michelle some field and the 200 & 400. My plan was the 1500 & 400 but I got convinced to change and run the 5k....(not pretty)

All of the U16, 18 & open age 1500 runners went for a 10 min warm up along the waters edge in Williamstown, and before my race I did 3x50m strides to get the legs going again. I was in the 5:15 heat and knowing the field I suspected I would finish in the top 5, I started the first lap sitting generally 5/6th, 81 seconds, moving into 4th I sat immediately behind George from Willi AC, whilst I thought the 2nd lap was good, it was in 85 (too slow) and the 3rd in 86 and the final over 60, finishing in a slow 5:17, strange as I actually thought I raced better this week, oh well. After I got my spikes off I jogged 2 slow laps.

Somehow whilst helping to organise the relays I got grabbed by the 3 & 5km runners and told I needed to fill the 4th spot in the open men's team...

I don't have the best history of racing in heat or when I'm not totally convinced, but in hindsight I also wasn't hydrated well enough for a 5000m race. I didn't finish and withdrew with 6 complete laps to go, I was very hot, bothered and I noticed that the sweat was now very minimal, so I pulled out. Run laps: 95, 95, 96, 98, 100, 102 and the last 200 in 47.

I eventually ran for 5 minutes with Bel & Mel who completed the 5k.

Thu 25 Oct 07, gym & faster track stuff

Gym early this morning, light weights, morning glorys with oblique lifts, then some upright rowing and mil press, then some shoulder raises and arm curls, all very light with reps of 3x20. then some crunches many & varied. With my return to the core work I am aware of my mid section, not lots of pain, just aware, so a nice return. Note: during my cool down at the track tonight I chatted with Bel (physio), I mentioned that I was returning back to some core work, and we discussed some hints for some exercises that I want to include next week.


I decided this week I would join the boys and do my speed work with the group, the last few weeks the boys have been doing 500/400/300/300/200/200/150/100 starting with 100 sec for the 500 and getting slightly faster with each rep. I gave the boys the choice of that session or 6x400m at approx their 1500 pace, I was surprised they chose the 400 reps. As we were aiming for 75 sec per lap with a 2 min break, I knew this was faster than my 1500 pace and I would struggle, but I wanted to do this (why I'm not sure). The group tonight had five tonight, we started with 4 lap warm up in lane 8, some stretching and then 5x60m strides.

Reps:
74.2
74.3
76.2
77.4
78.4
79.8

Only the first 2 reps was I with the entire group, they got all of their reps under 74, the 3rd & 4th were 71&2 and the 5th & 6th were 70 & 68, too fast YES, but they are young and male! I struggled, lots of latic but I got the boys to go a few seconds after me for the final 2 reps, which gave me some thing to chase in the straight, instead of being miles behind. We finished off with a 2 lap cool down together, then Scott & I did another lap and then I did 2 with Bel. Tough session, lots of stretching afterwards whilst watching Clare's session.

Wed 24 Oct 07, morning run

This morning I hit the Tan at 6:05am and ran towards the Yarra crossing at the Pillars, with a quick stop for a call of nature I then continued along the river upto Punt Rd, over the bridge and ran around Gosch's Paddock, enjoying some time on the grass before turning after 17 minutes and making my way back to my car so I could meet up with Clare.

This morning I took Clare through various parks Queen Victoria Gardens, Alexandra Gardens both near St Kilda Rd and then crossing Princes Bridge and running along the Yarra until reaching the Swan St bridge. We stopped a couple of times for some lower leg stretching and then finishing up at our cars parked near Government Dve on the Tan.

Some stretching and 2 x 1 min Planks and 30 sec each side on Oblique Planks. Just over 1 hour of running, felt ok, but I can tell that the legs are heavy and the core work is starting to take its toll.

Tue 23 Oct 07, gym & a track session

Yep I am actually trying to get back into the swing of it and get strong & fit so I can run fast this season, so I went to the gym, only for 30 minutes. I started off with a little bit of general w/up and stretching, then a light barbell and a 35 dumbell I did a combination of standing exercises using shoulders, chest and back then oblique lifts with the dumbell. I did various exercises with the barbell until 15 min. The I moved over to the mats and did 10 minute of core work, plank, oblique plank, crunches, oblique crunches and then a couple of other exercises then finished off with 5 minutes of leg stretches, glutes, hip flexor, hamstrings.

Tonight I started with a 2k w/up around the VU complex with the group and then some basic stretches. The session for me, Adam K, Blair, Daniel & Pierre was 5 x 1000m in approx 3:50-55 with a 60-75 sec recovery. We started our first rep at the 200m marker, as per normal we shared the leading for the first few reps and for the latter the fitter & stronger leads us through the breeze along the back straight. I struggled a bit and the third rep I pulled out after 600m feeling quite fatigued and the final rep I only did 800m which I think was my 'head' playing mind games.

The groups rep times were: 3:59, 3:52, 3:54, 3:59 & 3:43, the bold reps were the ones I didn't complete, overall I felt heavy in the legs but I think it was more in my head than anything else.

We finished off with 2 laps to cool down.

Mon 22 Oct 07, morning run in the city

21 degrees at 6:30am in Melbourne is rather unusual and low teens by lunchtime..strange day. This morning I was on the Tan just after 6:30am, wearing my HRM I ran gently for 3km at 4:55-5 min pace and with my HR only getting up to 148 when I ran the final 150m along Anderson St, the majority of the time my HR was 140-145bpm.

Excluding the first km I ran from the Pillars upto the 1k marker and back to the Pillars for ease of the session. My next 3km were run in 4 min 30 sec (158bpm) and then 4:02 & 3:58 with my HR sitting in the 165-168 area. I then finished off with 2k in 5:05 & 5:15 to finish off.

The on the grass at work, the Plank for 1 min, Oblique Plank each side for 30 sec, Plank 1 min and then Oblique Plank for 20 sec each side. This wasn't as easy as it used to be. Finished off with 5 min of leg stretching as my legs were feeling quiet heavy today & tired.

Sun 21 Oct 07, You Yangs

Toynes Rd, YY at 8:30am and it was already warming up, 24 degrees and we knew it was going to continue to rise, so a group of 6 we decided we would start with a small 6km loop so we could stop for a quick drink and drop the juniors back at the start point.

Back at the start point in 29:50, stop and had a drink and the ladies got caps on before we started off again. No without the juniors we started chatting about where we would go now, we all agreed that the MTB area was out of the question as 3 of us did not want too many BIG hills today due to racing or one still in recovery from the marathon. Myself & Cookie decided we would go up one hill upto the Turntable area and the ladies decided they would stick with the small rolling hills.

The big hill is 800+m and it killed me today, I think I walked more than I jogged and walking was bloody hard too. All up for the morning 75 minutes and according to my car it was 31 degrees when I finished, but it was very enjoyable, warmth without too much sun (lots of clouds). Today was the first run for the season where the singlet eventually came off.. hmmm I think I better lose 1-5 kgs... ;-)

Sat 20 Oct 07, first round of the AV Shield Comp

A morning of Little Aths which went 'way' longer than it should (IMHO), then leaving Hoppers just after 1pm I made the trek over to the Coburg Aths track, intending on running in the 800m and making myself available for 4x400m relay.

I arrived about 30 min before the schedule start time, so I dropped my keys and went for a 12 min w/up along the Merri Creek once back whilst stretching I chatted with some of the new teenagers in the Club and found some 'buddys' to show them how things work for the field events. With a few of the boys I coach we all made our way to the 800m starting line. My intent was to run a 'solid' 800m, not kill myself but not totally bludge, aim 2:30. I got missed on being allocated in the 2:30 heat and ended up in the 2:35 heat in lane 8 (oh well), I ran the bend like a repeat and tried to remain very controlled, 10 runners, at the cross over I was sitting 10th and this is where I sat for the majority of the race until the final 80m and crossed 8th in 2:29.61, happy with that, wasn't totally blown away, but was hurting. If I had raced 100% I reckon maybe 2:25, so not very fit at the moment. 10 min cool down.

I wasn't required for either of our men's relay teams (3rd emergency), so I was convinced by the Team Manager that I could help out by running the 1500, I agreed for the team points that I would, hmmmm, why .... aim 5:20.

First lap in 83 & second lap in 84, so all was looking good for a nice paced 5:20, with 14 in the race I was sitting 2nd last for the majority of the race and for the 2nd & 3rd lap I was sitting directly behind 2 guys, but with 250 to go, they moved away and I just continued on, 5:12.5, very happy with that but honestly I didn't have too much more in me. Finished off with a 15 min stroll along a dirt trail along the creek with a group of 5 Western Aths distance runners.

Whilst both races were quite ordinary, I walked away happy as I raced to my current fitness and I'm fairly comfortable that within 4 weeks 5 min 1500s will return and sub 2:20 for the 800. A few k's in the book with some solid racing. :-)

You Tube and the election

No run today to gibber about, but whilst reading blogs I discovered a good rapping film clip on Ewen's blog and I wanted to show it here too, its not overly political it has a go at both sides, I thought it was done quite well:

Thu 18 Oct 07, Airlie St repeats in the morning

Just before 7am I jogged from work along the Tan, past Anderson St, turned up Walsh and then left and walked from the corner until arriving at the infamous Airlie St. I did some basic stretching after my 9 min warm up jog.

For those who have not had the pleasure of Airlie St, it is a quiet residential street which is slightly steeper than Anderson St, a nice quiet spot for hill repeats.


View Larger Map

Starting at the first light pole and running at good pace up a strong hill upto the T intersection, the intent was for hard even splits, in sets of 4, run to the top, turn and walk for 30 sec then jog, after 4 reps to walk the entire way back and then return to the 30 sec walk & then jog.

Reps (recovery):
54.7 (1.38)
58.1 (1.31)
59.7 (1.36)
61.1 (2.09)
58.2 (1.44)
1.01 (2.10)
59.2 (2.06)
1.00 Then walked for 2 min and then jogged back onto Domain Rd and back to St Kilda Rd until I arrived at the Barracks in 11 minutes.

Nice morning, sunny, only breezy and about 14 degrees when I started. The hill was tough work today,, really hard for the final 20m, but I'm happy I completed the session, a tad longer recoveries than planned, but, its ok.

Wed 17 Oct 07, a run along the Yarra

I got into the city on the Tan just after 6:40am, I jogged from work to the 3k marker on the Tan and jogged gently to the 2k marker, 5:05 which fitted into my plan, then I turned back and hit the 2k marker in 4:50, from then on each time I had a measurement I was sitting on 4:40 pace.

I ran past the Pillars and then crossed over to the dirt path along the Yarra, running upto Chapel/Church St, crossed the bridge and ran back up to Fed Square and then along St Kilda Rd back to work

Finished off with 10 min of stretching on the grass in the Barracks. Cool morning, T shirt & long Skins.


Little Aths General training tonight, a couple of laps and then I took the boys for some accelerations on the bend. Tonight I took the discus group.... yuk, but with only 3 coaches and more than 60 kids all together I had no choice as I had promised a throw tonight.

Tue 16 Oct 07, track session, 25 x 200m

Surprise, surprise, it was cool today and bloody windy at the VU track, so annoying! I arrived just a few minutes after 5pm and a few of the younger guys had already started and they prefer to do their w/up on the track where I and the other older guys prefer the dirt trail, softer. Myself, Adam & Cookie did 3 laps of the complex and then we joined in with Daniel, Pierre, Troy & Blair (another new teenager boy, excellent). We did 5x60m strides with the wind at our back, excellent, all concentration on form.

With the strong winds in Melbourne today (well at least in the West) we cancelled our 800s and went for a 200m endurance session, 25x400m in 43ish seconds with a jogging recovery, we crossed the infield but had to go the long way to dodge the throwers chucking hammers and discuss more than 50m (bugger those really good throwers) :-) .

The watch I wore tonight has only 27 laps so I don't have any record of all 25 reps and recoveries, here are the final 14 reps:

41.3, 44.1, 42.8, 43.4, 43.3, 43.3, 44.6, 43.7, 42.8, 43.9, 41.5, 41.4, 42.1, 39.8

The first 11 reps were all between 41-43 sec, the recoveries were on average between 63 - 70ish seconds, some were slower due to waiting for other groups to pass. A really good session, with a good size group, we shared the lead and worked well together. Finished off with a 200m walking cool down and then 3 laps in the outside lanes.

Mon 15 Oct 07, a few days of doing f.all running

Today I was going to run in the morning, but K was sick so Julie asked me to take C to school in the city, I was going to run at lunchtime, but... i got 'side tracked' and missed it. So after work I went to the track slightly early for relay training and ran 5 laps before a few U10s, Connor & 1 U11 I coach joined me, so we ran 2 more laps, then a 3rd which involved dynamic actions and some drills. Then I took Teagan & Sarah (U10s) for some accelerations and then we did 10 minutes of standing starts, so a short sharp coaching session, both of the girls enjoyed the individual coaching and thanked me (always nice). Then I took the warm ups for all of the Relay teams, probably 60+ kids, 2 laps and then some dynamic stretching and then some gentle strides finished with 2 40m accelerations. All up I managed 10 laps, so some sort of a run...


Sun: Hmmmm, not feeling the best, skipped the morning run, no pity... self inflicted and seriously not well! Finally started moving 1:30ish, had something to eat, watched Stoner win the Aussie GP, slept again and then finally went for a slow jog about 5pm and slow it had to be, I was not capable of much faster than 6 min per km pace. Finished off the weekend and day at a dinner for Western Aths Winter Teams.


Sat: Connor's 9th birthday, so I went to his place before Little Aths and gave him a pair of Roller Blades, I watched him open a few presents before leaving and arriving at the track to coordinate starting block training for the U12s and a few U13 kids. A long morning at Little Aths, then to Connor's birthday party at a Rolling Skate Rink in Laverton for 3 hours. Intended to go for a run once home, but got side tracked and then ....


Fri: I was going to run in the morning, but I slept in until 7:30, so I took my gear for a lunchtime run, but a meeting got in the way. I then finished work early for an appt, which didn't go very well and just wasn't in the mood...run gone.

Thu 11 Oct 07, Indoor football and a short track session

Today the Indoor soccer team I play in made the Plate Final (the final for the bottom half of the competition). 10 teams in the comp, 4 into the finals and the bottom 6 play off in a lose and your out comp for the Plate and we made it. On Tuesday I noticed that our Captain & VC were away with work, so I thought I would contact the organisers to find out what was happening, luckily I did, we were on in 2 hours, luckily I found 5 players and play we did...winners are grinners, 5-3 our favour and I was lucky enough to have my foot in the right spot twice... :-)


I arrived at the track nice and early, I am trying to get my session in early so I can watch and coach on Thursday nights, but maybe I might need to join in for the company and for the push along. This arvo I did 6x400 with 2 min break, I should have done x8, but ...

A 3k warm up, 4x60m strides and some dynamic stretching then into my session.
Splits:79.1, 80.4, 78.9, 78.8, 79.3 & 78.5 all with 1:50-2 min recovery. Really I should have done the final 2 reps, but...I woossed (sp) out! I finished off with a 3 lap cool down with a few of the boys who were arriving at 5pm.

Wed 10 Oct 07, an early morning run & some 'bad' news

On the Tan early, I started near Government Dve, jogged for 5 min back towards the 2km marker, once there I turned and ran clockwise at a faster pace, a lap of the Tan in 16:30, and then I slowed back to approx 4:40 pace for 8 min.

At 6:45am I meet up with a friend on the Tan and we then ran from there, around the Tan, river, Gosch's Paddock, river and back to the cars on the Tan, about 33 minutes. All up 11ish kms.


In the evening I took Little Aths General Training, with a few laps warm up and then some accelerations I was able to run out a few sore spots, which was good.

The bad news:

Myf is on the move...

Why, it can't be, she can't leave the J's, I can't listen to Triple M, but (there's always a but), she will move back to Melbourne and she is still without a boyfriend.. hmmmm ;-)

Tue 09 Oct 07, 6x800 reps

Started tonight with a lap of the complex by myself, then I picked up Cookie (back from China) and Justin, then on the third I convinced Michelle to join us too, then some gentle stretching and 5x50m strides with a slow shuffle back.

After our strides I chatted with Michelle about her session and convinced her to get her the girls to start their strides. Myself, Cookie, Justin & Troy then made our way up to the s/f line, the plan was 6x800m in 3m 05s with a 60 sec recovery. Troy was going to do 600m reps as this was his first track session after his footy season.

Reps:
3:05
3:03
3:05
3:02
3:02
3:02

All of the recoveries were between 60-65 sec, some were longer waiting for others to finish their rep and not wanting to get in the way. After the reps, I walked 200m and then jogged 3 laps of the track in lane 8.

Solid session and about 9.5km for the night.

Mon 08 Oct 07, running laps to get some k's in...

I was all ready to leave home just after 6am for a run, but cirrcumstances changed and I needed to change my plans. So tonight I picked up Connor from his city school at 3:30pm and we went to the track. Connor had relay training at 5:30om, so we got there early, he played with his soccer ball with some other kids that arrived early and I ran some easy paced laps.

I started off with 3 gentle laps (2 min per lap) and I then did some stretching and then jogged a lap with Connor. I then ran 10 laps in lane 3, 4 & 5 (alternating each lap to break the boredom), most of the laps were run in 1m 45s ish...

I stopped after 10 laps, a quick chat with Burkie and then ran 5 more laps in 110 in lane 5. I then did some drills and strides for 15 minutes.

Finally a session, I was hoping to run 10k this morning, but you can only do what you can do! :-)

Sun 07 Oct 07, a tired run

The boys visited this weekend, so no running, but an enjoyable weekend. Sat was the second rego day for WLAC, so we spent a few hours there doing stuff. We visited a friend to help her put some 'snake eyes' contact lenses in and she had Harry Potter 1,2 & 3, so as I had never seen, that was our Sat 'late' evening TV viewing, much to the boys (6 & 9) delight.

So a late start to Sun (8.30, well late for them), no spectating of the MM. WLAC first round today, both C & D had 60m hurdles, LJ, 70m & 200m and I ran the On Track Program and then helped with a few 70m races and then was one of the officials for the 400s.


I intended on going for a 75-90 min run after Little Aths, but a late finish and just feeling tired, I only managed 40 minutes.

Thu 04 Oct 07, an early track session

Today I started work before 7am, so I left early (3:30ish)and I took the opportunity to do my track session early so I could better watch & coach. I got to the track and it was WINDY (so annoying, because by 5:30 the wind was nearly gone), I started off with 2 laps of the Complex and then finished with a lap of the track.

Some dynamic stretching involving swinging leg ex's, then sideways stepping and criss cross on the track followed by drills; marching, skipping, high knee skipping, bummies & then 4x50m strides, all up 22 min before attempting, 5x400m x 2 @ 82 sec with 45 sec recovery between reps & 2 minbetween sets....

Well the session didn't really go to plan, it was a tad windy for that pace and to be honest during this transition period I'm not ready for that intensity and I'm not fit enough. After my first rep I amended my expectations to 85 sec per lap.

Splits: 82.1, 85.1, 85.2, 85.1 & 85.0 (all recoveries 45 sec), 2 min break; 85.3, 86.5, 87.2, (now swapping to 200m), 41.3, 41.3, 42.9 & 42.8

And to say that the 200m reps were any good would be a lie, I was struggling and probably should have finished up. I did my cool down of 4 laps with some of Burkie's early starters (they were w/up).


I then sat back and watched & directed (I do that better ;-) )

Wed 03 Oct 07, my last S2F training run as a Run Leader

I started with a gentle 6.5km run this morning, along the Tan, Yarra, around the G and then back over to the Tan. Sat in the park afterwards stretching, so tight especially in my hips and hamstrings, I need to start stretching more, not just my calfs & achilles.


A game of indoor football during my lunch break, an easy win, 9-2 (even I scored a couple). Not to hard of a game, but a nice little work out.


Tonight I jogged to Fed Square for my final gig as a Run Leader for S2F. I am finishing up as I have committed myself to running the General Training for Werribee Little Aths on Wednesday nights and also I am over the RL gig, whilst the freebies are good and a little bit of pay for running, I have found myself bored with missing out on consistency with the runners, (different faces each week) and annoyed with those who are there to run fast which makes my job harder. Anyway, nearly 2 years and many good memories, so I'll leave it there!

Tonight's run was just over 10k, averaging below 5 min pace, which wasn't the plan, afterwards I walked back to my car.

Tue 02 Oct 07, a track session

Well I survived my trip to Sydney and I took some photo's on my mob, just views from the room etc. I was lucky enough to stay 5 min from the Coogee Pub just off Arden St and only 1 street away from the beach..WOW, gees I could live there, well if someone wants to pay my rent etc!! One of the guys I was with, his company owns a three bedroom 3 story apartment with some VERY nice views! As per normal when guys go away with no real concerns, we drank too much, but thankfully I survived, no bruises and no other probs!



9am Sun morning from the balcony.



This shows the street and of course the great views!


The visit to Sydney started as my two mates are Storm fans so they organised a few tickets and i was able to go for the fun. RL is not my cup of tea, much prefer Aussie Rules, soccer & Rugby, then probably netball & hockey etc, so you can see RL is way down the order, but a weekend with mates, is WAY more important. I was surprised to see only 80,000 at the ground and I was surprised even though the media said no-one was barracking for Manly, I think they forgot to go the game, more than 80% were wearing maroon. Anyway we watched the AFL & the NRL, all I can say is, thank god for an exciting game between Scotland & Italy, because the other codes were; yawn....



The view from where I sat at the NRL Grand Final



And the team I provided some support for was Melbourne


That's right, a running thread... a track session...

2km warm up and then some light dynamic stretching and then followed byy 5x50m strides on the grass whilst waiting for a large group completing a 2k time trial. Four of us tonight training together, 6x800m in 3:05 with a 60 sec recovery.

Splits:
3:04
3:03
3:03
3:03
3:04
2:58

We walked 300m and then a couple of us finished off with a 2k cool down, which was good. Whilst my times are faster than last week (same set) it was a much tougher session, a little bit more wind, but I think it had more to do with my w/e activities. :-)