Thu 29 Nov 07, fartlek & track session

I started my day at the Tan about 6:20am, I jogged for nearly 2 minutes on the grass whilst waiting for Clare to arrive. Once with Clare I took her for a fartlek style session which was along the river doing timed efforts with breaks, 6x40 sec, 2x30 & 2x20 and then a normal c/down etc. A good session.


Tonight I am off to the Premier League meet at OP and taking 3 athletes to compete in the Shield Steeple which has been included, so I organised with a couple to meet me at 4:40 to start our w/up. 2km w/up and then 6x60m strides with Cam & Justin then into the session of 6x300m, for me in 53 sec with a 2 min recovery and they were doing 48-50sec. My splits were 53, 53, 53, 53, 55 & 56, yep the 53 was a tad too far into the 'bad style' of training. ;-) Finished off with a cool down which involved walking 300 and then 4 laps on the outside of the track.


Premier League was good fun, just worrying about others races and the two boys did really well and Michelle looked very tired, so a re-think about her racing (Little Aths & AV), placing more restrictions on her (for her own good). For me Pierre was the surprised packet, steepling very well and only finishing 12 sec behind Troy, he is more of a 4/8 runner. Scott (17th b.day on Wed) ran really well and in his first attempt at the high steeple running 6:55 for 2k.



The 2 U18 boys checking out the girls low steeple..

Wed 28 Nov 07, three years out of the Army

And sadly I couldn't celebrate it with a run, some blood & wee tests this morning after fasting and then back again for another wee test after drinking some 'stuff' at 1pm and then finally some food. No comments please re; are you alright etc, they are a part of a program I am involved in, nothing more, I only mention so I can remember for my training regime as generally I feel tired after the injections but I'm off that program for a few months.

So no run today, excluding a few laps with the little kids at Little Aths general training.

Tue 27 Nov 07, football @ lunch & a few reps @ the track

At work very early (6:40ish) so I could get lots done today and fit in my game of soccer at lunch, which we won 2-1 with no reserves and it was very warm too. As per normal with soccer, all of the goals were in the first half and the second half was about us keeping our lead and them just going for anything. Five games for us, we have scored 3 goals and had only 3 goals scored against us with 2 wins. So a good work out and LOTS of sweat!!!


I arived at the track just after 5pm, the flies (anyone in parts of Melb would understand - [plague proportions), so bloody annoying, thousands and it was wamr & bloody windy, so a shit night at the VU track!

With many of the boys racing on Thu night at OP in steeplechase races we had them complete only 2x600m reps in the horrible wind and then they did some steeple work on the grass. A couple of us (3 - Cam, Zac & me) continued on, I only did 5 reps and Cma & Zac went on for 6 reps. The wind meant we slowed the reps down to 94-5 per 400, the first rep was WAY faster than that, bloody hell following juniors sometimes can be a chore! ;-)

Anyway, my reps were too fast on the first rep and then the next 3 were perfect 95 sec per 400 and then my final was a couple of seconds faster. Then for the first time I jumped the high steeple, every other time I had attempted the higher steeple I had baulked, so I was happy, the mind is a very powerful thing! Due to the bigger numbers within my Club, and hopefully two teams in the finals I will struggle to find a place, so the steeple could be my only way of being involved, so ... maybe in the new year, I'll wait and see.

A few laps of the track to cool down. A long day, work, health & friends, it doesn't always go to plan, a concerned day which I can't so anything about. :-(

Mon 26 Nov 07, Albert Park

In the city area at 6:30 for my morning run, today I decided from the Barracks I would run to Albert Park, complete a lap and then do a few back streets to add in another km or so, depending on how I felt.

The first km or so were fairly casual, running out the stiffness from yesterday and then getting into some half decent pace (4:40ish), running along the lake I discovered that I went the wrong way today, (I was going clockwise), toilet required... by the time I got up the top end (St Kilda end) I had to slow back down to 5 min + pace and then when feeling ok, I increased back until I needed to slow down again.

Finally back at the Bob Jane Stadium end and a visit to the toilets I was able to get back int a faster pace. Once back up on Kings Way I decided I would run a few of the back streets so I could extend my run up to a min of 35 min. Did that, back at the Barracks in 33:30 so I added a lap of the Barracks wall, which is just under 1km. All up just over 8.5km.

Sun 25 Nov 07, 90 minutes at the You Yangs

I arrived at the You Yangs in our normal meeting place, only males today were me & Cookie and then a bunch of junior girls. Just before we were taking off, Buster Mottram arrived by himself. A quick hello and he helped Burkie get his bike over the fence then finally one of the girls asked me who is the really tall skinny guy, I told the three girls and they became VERY excited, we told them to go and say hello, within seconds they were over there and Buster ended helping one of the girls fix her HRM monitor. :-)

Today I wanted to run between 75-90 minutes, Cookie & I ran the Branding Yard Rd loop (5.35k), hydrated and I dropped my singlet, then we made our way along GCD and took the first turn off which is a 9 min deviation from GCD, about 3 minutes off the beaten track. Once back on GCD we had to go up a hill and then we turned off and went towards the Stockyard area. Cookie suggested we make our way up the Quarry Rd which involves a long grinding hill, which I thought it was about time I seen where that path goes that I see Troopy run up regularly. Whilst we were jogging, Cookie pointed out a big hill with two boulders on it (Buster told us later 'No Tree Hill') and he was telling me that he would like to camp there so he could check out the city lights at night. Yep...once up the Quarry Rd hill Cookie pointed to our right, No Tree Hill is right next to us, so off we went, up the grass (no track) to the top, I had to walk up the last 50-70m, it was very tough to walk it. Once at the top the views made the whole trip very much worth it, 62 minutes so far. After checking out the view, we could see the shooting range, the Holden testing ground (I didn't know it existed here) and of course the Geelong beach and the city. We then returned back to the Stockyards area, then following the No. 1 MTB track up the hill back to GCD. Whilst back on GCD making our way back to our starting spot we were passed by Buster who was cruising along for his 1h 45m run. We arrived back at Toynes Rd on 90:50 (I stopped my watch when sight seeing) off running and a little bit of walking up the BIG hill. A really satisfying run, the hills tested me and I'm sure I will feel them tmrw, but a worthwhile trip.

Buster too had finished up, so myself & Cookie chatted with Craig about his plans before the OG, I also wondered about his racing here which he said a couple of Telstra A Series before taking off for the World Cross. We chatted about the CG and his experience and yes we asked about 'that fall'. Cookie even had his digi camera in his car, Cookie asked if it was ok, so a pic of me & Craig will be coming!

A nice guy who was happy to talk about running with two guys for nearly 15 minutes, distance runners just seem to like talking about running! :-) Oh...and btw Em...no I didn't pass on your mobile number, sorry!



Geees I'm looking a little tired & concerned, maybe worried about me not looking great for my photo.... :-)

Sat 24 Nov 07, Shield Comp Round 5 @ Aberfeldie

A beautiful day for track racing, very sunny, mid 20's, little to no wind. The races that were possibilities for me were the 1500m, 5000, relay & 400m, not all, but some combination, the 1500m was a definite.

Allocated to the 3rd heat of the 1500m, 4:45-5:15 race. I knew I hadn't been racing very well but I hoped I could get sub 5:10 today so I had to do the right thing and put myself in the correct race. Starting wide on the line and moved over once clear, felt settled and in a decent rhythm by the time I was in the front straight. First lap in 80 sec, second lap also 80, then 82, 4:02-3 when passing the line, by this stage I was just hanging on and hoping I could finish, 150m to go was becoming ordinary but this was a lot better than my 2 other races crossing in exactly 5:06.00 (11th/12). Hopefully this means 5 min is nearby.

Western Aths have 2 men's teams which means for a full team we need 6 for short races (1500 and less) and four for longer races (3000, 5000 & steeple), today I found 3 volunteers quickly and it I was prepared to fill the 4th spot, but thankfully one of U20 boys said he wanted to put a few k's in the legs of controlled running, so I happily decided I would do some time calling for the 5 & 3k races and then run the 400m.

Lots of the fast guys missing today and many others going home early meant only 3 of us avail & willing to run the final race of the day, 400m and we were the guys hoping to fill the Div 2 team, oh well some some Div 2 guys (heats 6, 7 & 8). I was in heat 7, lane 4 and hoping to run 65ish. Using blocks for the second time (now compulsory for all laned races) and providing some humour for those on the sidelines I managed to get out of the blocks and start off ok. Half way down the back straight I realised I was coming last, wtf, but I was confident the Coburg guy in lane 3 was going way to fast (which proved correct). On the bend I started to catch a few and passed a couple in the straight because they were blowing up, not me getting faster, 5th in 63.6, the winner in 60.0X, finally a half decent race.

With a few w/ups, a few strides, 2 races and some cool downs ended up with a few kms run and leaving the track the happiest for this season, BUT still a long way to go.

Thu 22 Nov 07, morning fartlek

Today was suppose to be a double up, starting with a gentle fartlek session in and around the Botanical Gardens, warm up & cool down all included just over 40 minutes. Warmer than expected, a nice session and once back in the barracks I stretched for 10 minutes.

The evening was suppose to be a speed session at the track with the boys, but a personal issue kept me away until after 6pm, when I just got to check up how Michlle, Scoot & Pierre went for the night.

Wed 21 Nov 07, a day of rest!

Today was a planned rest day and what a well planned rest day! I normally run on Wed mornings and it was pouring rain and cool. But to be honest it rained all day, so I was very happy that it was in my plan to rest!

No Little Aths General Training tonight either due to the rain, so I was even home before 6pm...WOW.


Tmrw, a light fartlek for the morning and a fast track session in the evening (hopefully I'll miss the showers tmrw).

Tue 20 Nov 07, lunchtime soccer and hill repeats at the YY

A game of outdoor soccer today, we lost 3-1. Lots of running in very hot conditions, a good sweat and hit out for me.


I have been chatting with Burkie and suggesting that we take our groups away from the track every so often to break the routine and to include some controlled hill repeats. With juniors that means a lack of cars but we coordinated it so everyone met at the track and then with a few cars taxi ed all to Toynes Rd. Sixteen made the trip, as per normal I trained with the guys and Ash joined in for some of the reps. The group had Adam C, Luke, Cam, Blair, Scott, Pierre and me, a 10 minute w/up and then 8x40 sec reps up the hill with a jogging recovery, then 5x40 sec downhill (not as steep).

A good session, we probably could have done more, but both Burkie & I decided some caution would be smart, just in case it turned out to be too much. We then finished off with a 10 min cool down.

A successful night which both myself and Burkie have decided should happen more often. I will be wanting at least my squad of males to do 10x60 sec with 5x45 sec downhill. Clare, Roz & Michelle would do 6-8 reps.

Mon 19 Nov 07, S2F training group

Western Metro Regional Little Aths Relay Champs were yesterday, my role was as the U9 boys coach and on the day I was asked to look after the mixed U9 teams too, 10 teams all up and heats and finals, so lots of races. Overall I predicted 3 teams would make it through to States, happily 2 have made it, U9 boys medley (100, 100, 200 & 400) and a mixed 4x200, the other team finished 3rd and could progress on time, but I think not. A fun day and some nervous times for various reasons, but I think the 8 boys had a good time. For readers who are not aware of Little Aths, U9s is the first year of Championship racing, so it was all new! I gave the boys the night off, so I decided to take advantage and catch up with some old friends.


A quick email to Sal (for anyone who has run with S2F will know Sal), she would be there so I decided it would be a nice way to get a few kms in and catch up and say hi to a few faces. I jumped in with the 8k group, according to Garmins around me, 7.9km in 37:10. With a 1.5km jog and a 1k jog back to my car, it was a nice way to get 10k in for the day. Running in view of the Nylex Clock, showed 32 degrees tonight at 6:30pm.

Sat 17 Nov 07, Little Aths & Seniors in the arvo

Warm, nice, warm to hot, raining & cooling down, humid, very humid and hot...yep... just another day in Melbourne!!! That's how the day of morning & afternoon athletics went for me!

Little Aths was good, the On Trackers had a good day and the kids I coach/mentor ran well and lots of other kids I chat to, had good ones too. Most of the morning the temp was 23-25 degrees, nice with minimal wind. 11ish some clouds came across and we had a few drops of rain, but nothing major.

I dropped C & D back with there mum, went home changed and picked up Scott who I coach, off to Coburg. My car said 22 degrees, and it rained off and on for the majority of the trip with the temp dropping to 18 on arrival, I wondered if I had enough clothes. Within 20 minutes no rain..cool no wind and nice temp, but we all know Melbourne can change, within 20 minutes humidity kicked in and then by 3pm it was 32 degrees!!! And the sun was hot and steamy!

I warmed up for 15 minutes, I ran an ordinary 800m (2:29), cool down of 12 minutes and then watched and coached. Not really running at the moment for reasons known to me, maybe the season can improve, but it will take a lot of work for it to get anywhere decent, I suspect I am way behind some of my training partners (girls) from a few years ago. But overall I'm happy where I am at to some degree, it could be worse and I'm enjoying the coaching so... I'm happy as I told my uncle on Saturday.

Thu 15 Nov 07, a morning run in Fawkner Park

I arrived at Fawkner Park just before 6:30am, the plan was to take Clare for a fartlek session and then run a set in the evening if I felt ok. As Clare was running a tad late I jogged on the grass for 15 minutes. Once with Clare we did a w/up, some dynamic stretching and then some strides and a light session.


A busy day at work after my Canberra trip and not feeling like a session in the evening, I just concentrated on some coaching and no 2nd session for me.

Mon 12 Nov 07, 2 laps of the Tan

On the Tan this morning, two casual laps, nothing special, nothing bad, just ticking the run off the calendar and putting a few casual k's in the legs. First lap 18:32 and second lap 18:29 nice pacing, I only looked at my watch 3 times, when I first started to ensure it was going, after one lap and then when I finished. Slightly impressed.

Back to the Barracks, did 2 x 1 min planks (30 sec rest in between) and then 1 min each side of oblique plank and then another 1 min plank.


Leave for Canberra on the 7pm flight, staying at the Rydges, so I'll get a run in tmrw morning and Wed morning, no trips and hope to catch up with one of my best friends who I love dearly!!!

Sun 11 Nov 07, You Yangs & Little Aths Relay meet

An important day for all Australians who care about our democracy & freedom, Remembrance Day which was noted at the Relay meet.


This morning my plan was to be at the You Yangs at 7:30am as I had a busy morning planned. A quick check of Weatherzone before I left, expected 26 degrees with a foggy start and it was 15 degrees already. A quick check outside, very sunny, not sure where the fog is, well I found out soon enough! Driving to the YY I noticed that my outside temp guage was dropping and then when in sight of the YY I noticed some fog, so I stopped and used my phone to take a photo. When we started it was 10 degrees, but a lot warmer when we finished.



On arrival at Toynes Rd, Cookie was already there and so was the fog!!! Myself, Cookie & Shane (from Coburg AC) ran for 10 minutes in the fog before we were in brillant sunshine with NO wind, beautiful. All up 15.1km of rolling hills in 78 minutes for me with a few walking breaks up the big hills, as my legs didn't want to play the game today. We started at 32m elevation and I noted a couple of times in the 200m area, but the majority of the time we cruised between low 100 - 175m. A good run, the other guys had to wait for me at the top of some of the sharp hills.


From 10am - 1pm I was at VU as the U9 boys relay coach, we had a practise meet before Regional Champs, a good idea.

Probably no posts for a few days as I am away in Canberra until Wed evening.

Thu 08 Nov 07, morning hills

This morning I did some hills in & around the Botanical Gardens/Tan. Starting on the Tan and running along the Tan until the Swan St bridge and then along the Yarra until nearing Morrell bridge, turning after a few stretches and then doing some rolling strides back to the Pillars.

Up and down some stairs, then along the grass on a diagonal direction, then straight ahead and then straight ahead but shorter and then diagonal (to the left) but shorter and flatter. Lots of shorter reps, good pace, which got the legs working! A 1k jog back and then 8-10 min of stretching on the grass.


At lunch I went to the gym for 25 minutes, upper back, chest and arms with some core work (not much).


Coaching in the evening & morning (on the run).

Wed 07 Nov 07, a morning run

On the Tan just before 6am, running along the Tan, the Yarra and then up Anderson St until getting to Domain Rd and then running along a grass trail, back onto the Tan and then I jogged around the parks near Govt Dve waiting for my 6:30 running partner.

Once together we ran the reverse of what I had done earlier, but once on the river we ran upto Fed Square and then over Princes Bridge into the parks and then back onto the Tan. All up, 11.8km for the morning.


Today I attended the funeral of my friend Liz in Bentleigh, a nice service at the Anglican Church. A few of us came back to the city and visited PJ's in Southbank, a favorite for Liz as they have cider on tap, so a pint each and then a few VLS for me.

People are like stain-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their true beauty is revealed only if there is light from within.

Elizabeth Kubler-Ross

Never shall I forget the days I spent with you. Continue to be my friend, as you will always find me yours.

Ludwig Van Beethoven

Tue 06 Nov 07, track training, am & pm

I started the day accompanying Clare when she did her session in the morning, 1.2k w/up including drills etc, then some strides and then I did 2.4km or reps with Clare and then a short cool down. A nice start to the day which allows me to get a few extra kms in without too much stress, then some stretching afterwards. Achilles is doing ok, but then that might be because of the BIG anti-inflams. :-)



All dressed up after a long day, the jacket was off and I don't wear a tie often, so I thought a self camera shot was worthy..


PM session....

I got to the track just before 4pm with Michelle who I coach. I ran a couple of laps with Michelle and then watched her do some steeples for 10 minutes before getting her to stop, so she had some energy for her 15x200m.

As bloody normal, the wind was shocking this arvo! And everyone in the group were WAY faster than me, so I knew that 8x800 was going to be a solo effort, well...following others. Adrian, Luke & Adam and me!!!

After two 800s I changed my set to 400s, sitting in front of the group trying to protect them from the wind a bit and then peeling off around the 300m mark and running through for 400m.

Splits:
3:06 (74 sec recovery)
3:06 (75 sec)
81
82
82
83
84 (done!)

I was buggered and the wind was hard work, thankfully I wasn't the only one struggling, even Luke (who can run low 15's for 5k)! I finished off with a 3 lap c/down with Adrian and then I strolled around for a couple of laps with some of Burkie's younger girls.

Mon 05 Nov 07, a couple of laps of the Tan

Hit the Tan nice and early, two laps 18:02 & 17:14, a beautiful morning here in Melbourne, very sunny and no wind! How different a few hours later when it was cloudy and cool.

And by the time I arrived at the VU Complex for Little Aths Relay training, it was cool and VERY windy and very tough for the U9 boys who are allocated a small area and had to contend with a head wind! Well at least it kept them a little quiet.

Sun 04 Nov 07, an arvo LR

No early run this morning as the boys stayed over and thankfully...it was pissing down at 8:30am here in the west and it would have been raining the entire run!


The boys left here 3:30ish after watching Transformers on DVD (excellent movie) and I had arranged a running partner for the arvo but that fell through as they had a smashing headache and were in bed sleeping trying to make it all go away... hmmm an arvo run, its cold and very overcast... minds games a playing, but thankfully whilst I was dialing my friend I was also taking my jeans off and starting to get ready. After getting off the phone I started to let the mind wander and was thinking maybe not, BUT thankfully I got the skins on and a T etc. But then once outside I discovered it was raining!!! Now I don't mind running in the rain, but I hate starting in the rain, shit...the mind games are starting again...so I stood in the rain and tied my shoes, right I'm wet, I may as well run!!!

The first 20 minutes was in constant rain and into a head or cross wind, yuk, another pet hate! I made my way to the Fed Trail and ran along there until hitting 40 minutes and then turned around and came back in 39:30, generally sitting near the 5 min pace, just over 16km.


An interesting web site, I have always felt that some ppl only see the bad parts of the internet: Snopes.com

Sat 3 Nov 07, shit racing

A relaxing morning with C, D & K, as there was no Little Aths today I took the older 2 for haircuts, then we had coffee/hot choc and wondered around Rebel and a few other stores. Today was the 3 boys first visit to senior aths for this T&F season.
With support from friends I was able to warm up, cool down and race. C & D just ran around and played with a couple of boys similar age and come back when they want something. K being the youngest, 20 months, got fussed over a fair bit and played with a lot of the younger girls and a few of the months.

Today I wanted to run the 800 & 400 and was hoping for some improvement, but I knew that at the end of my 3 week block, my lack of fitness and other stuff that any changes would be small, well how WRONG was I.

800m, in the 6th heat, 2:20-30 group. Now I know how to run a 73/4 lap, then why did I run very low 69 for my first lap!!! FUCK! And I knew I was in trouble but I tried to just continue on and see what happens, well 2:33 happened! SHIT! Made sure I didn't dwell on it, I think I am starting to get some fitness, I know I mucked up the first lap and I am not fit enough to run 2 laps at that pace and I know with meds & some lack of work over the past few months I am a few kg heavier. So off for a cool down after checking on the 3 boys.

A couple of hours hanging around watching some of my squad race and muck around with the boys I ran a 400m, well lets just say that the race was SO BAD, that it was slower than my first lap of the 800... again FUCK

Thu 01 Nov 07, a fast track session

My day started in the gym for a 30 min session, nothing special, some back, shoulders, core & some stretching.

Plan; a short & fast session for me and the boys tonight as well Ash was to join in for the 500, 300 & 100. The rest of us were running 500/400/300/200/100, with 2m 30s recovery.

We started off with a 2km warm up around the Complex, then some basic stretches and 6x50m strides fairly quick with slow jog backs. Eight of us in the group, some a little bit faster, but this was going to be fast and tougher than our normal Thu session. The wind was up when we first started and it started to subside throughout the session, the plan was to hit 85-88 for the 500, I was aiming 90, but the wind made it tough.

My splits: 94, 73, 55, 33, 15.6

A fast set which was good to do something a little different, we walked it off and then I jogged 2km to try and run the legs out. Sat down on the infield to stretch glutes, groin & hamstring whilst watching Clare's set.