OMG!!! At 8:30 it was still in the mid 20's, so I could have run, but with a few k's in the legs over the past few days and some not so nice chaffing marks from some very sweaty shorts (jocks) as a result of yesterdays run I decided I would rest today!
So really no need to blog a run today, but I will post to let the blogging world know it is fucking hot here in Melbourne and we have a stack more days predicted of 37 in the next 7 days with a few cool changes of 30 thrown in...
Many of the blogs I read, have already posted their thoughts for 2007 and their goals for 2008, bur I am not ready yet, but some the following are some immediate thoughts:
* it hasn't been a great running year
* a few niggles have prevented good running
* a medical issue has prevented good running
* some laziness has prevented good running
* BUT I have still enjoyed my running, which is very important
* I have VERY much enjoyed my introduction to coaching teenagers & adults and I thank those athletes for allowing me to help them, especially Clare as she was the first person over the age of 16 who entrusted their entire program to me!
So overall, whilst slightly disappointed with my overall running performance, I am aware that there are valid reasons, but as I said above I have still enjoyed my running and especially enjoyed my coaching and I hope that I can continue to help those who have who want and those who's parents have picked me to help their children. Clare, Jo, Roz, Tegan (not so much now), Adam K (only for his speed sessions), Pierre, Scott, Michelle; (Little Aths kids --->), Connor, Teagan, Bailey, Beau, Jack, Emma, Jake, Courtney, Demi, Brooke and of course all 46 Under 6 kiddies. There are others, but those mentioned have been the consistant runners who I have helped throughout 2007, there are others who I chatted to and helped a bit (I think).
_________________________
2007 Monthly Kilometres:
January - 310
February - 328
March - 178
April - 278
May - 272
June - 290
July - 277
August - 299
September - 226
October - 247
November - 191
December - 120
Total - 2922km
_________________________
2007 Personal Bests:
TBA
_________________________
2007 Racing Highlights:
TBA
_________________________
Thank you all for reading and posting and I hope to catch you all in 2008.
Monday 31 December 2007
Sunday 30 December 2007
The normal Sun morning with some fellow Western Aths members
Yep another trip to the You Yangs, but being on holidays and only 20ish minutes away with soooo many different paths and soft trails it beats the roads & pavements.
With Burkie away in Hawaii, I wasn't able to change the run time (as a couple of the guys had suggested) as a few of his girls are more than happy to use me as their 'stand in coach'. Today we had three teenager girls, me, Mel, Adrian, Luke & Matilda (Mel's dog) as we took off along the Branding Yard Trail which is the inner loop, 5.6km. The younger girls dropped off just after 2k and we continued on, not too fast, the first loop in just over 30 minutes. A quick stop to hydrate and a quick chat to the parents and then the we (less teenagers) made our way up GCD with a nice sharp hill to wake our legs.
After a few side tracks we made away into the MTB area and then into the Quarry area up a BIG hill and then further up onto 'no tree hill' where we did a bit of sight seeing (you can see a LONG way) and then back down and back in the direction of our starting location. The majority of the run we ran together but every hill we would separate, Luke leading, then Adrian, me & Mel and the dog somewhere in between. All up for Mel & I, we ran 17.6km in 1h 41m, a very enjoyable run with only a few walks to save my achilles and two times due to lack of fitness.
Legs feel good now after a some gentle stretching and then an ice bath, much to Cam's amusement who arrived at my flat just as I was getting in for my second 5 min period and heard me making some very strange noises.... anyway, afterwards I had an enjoyable lunch with Cam.
With Burkie away in Hawaii, I wasn't able to change the run time (as a couple of the guys had suggested) as a few of his girls are more than happy to use me as their 'stand in coach'. Today we had three teenager girls, me, Mel, Adrian, Luke & Matilda (Mel's dog) as we took off along the Branding Yard Trail which is the inner loop, 5.6km. The younger girls dropped off just after 2k and we continued on, not too fast, the first loop in just over 30 minutes. A quick stop to hydrate and a quick chat to the parents and then the we (less teenagers) made our way up GCD with a nice sharp hill to wake our legs.
After a few side tracks we made away into the MTB area and then into the Quarry area up a BIG hill and then further up onto 'no tree hill' where we did a bit of sight seeing (you can see a LONG way) and then back down and back in the direction of our starting location. The majority of the run we ran together but every hill we would separate, Luke leading, then Adrian, me & Mel and the dog somewhere in between. All up for Mel & I, we ran 17.6km in 1h 41m, a very enjoyable run with only a few walks to save my achilles and two times due to lack of fitness.
Legs feel good now after a some gentle stretching and then an ice bath, much to Cam's amusement who arrived at my flat just as I was getting in for my second 5 min period and heard me making some very strange noises.... anyway, afterwards I had an enjoyable lunch with Cam.
Saturday 29 December 2007
A tad warm!!! Even at 8am
Firstly Day 3 of the cricket was excellent and as Em mentioned the MCC sells 'heavy' beer and so does the Cricketers Arms at 9.45am and the Royal Hotel has some good entertainment during the lunch break and after the match too... So basically I am trying to state the obvious, I was VERY drunk when I got home at midnight!!!
Yesterday I promised Jo I would run with her for her LR as she was thinking of swapping her Sat & Sun sessions around due to 'hen's night'. Hmmm running with a BIG hang over is not my idea of fun, but a promise is a promise. Jo met me at my place and then I took us out to the YY, we arrived about 8:15 and it was HOT HOT HOT, 31 degrees already and the sun had a real bite to it. Taking into consideration the need for water and toilets, I worked out a course in my head, but this would involve a few trips up a very steep path up to the Turntable carpark...I knew this would not be popular.
The intended session was 90 minutes of running, but the conditions were not ideal. We started on the Branding Yard Trail which was nice as we were under tree cover for the first 3.7km. The last 400m includes a very steep path upto the carpark, Jo struggled and walked a part of the path, I also had to walk as I was very much looking forward to the toilets. After a toilet stop and drink we ran along Rockwell Dve, a few rolling hills, I took the opportunity to talk running form along here but basically I just got to listen to Jo tell me about how she needed a drink, she didn't like my hills and she didn't think I was a very nice person anymore :-)
We walked a few times, esp up some of the hills, then with approx 2k before our next drink stop we went down the Saddleback hill (very steep, hoping Jo posts the elevation piccy) and then back onto the Branding Trail and we both appreciated the shade of the trees. Back up the hill for Turntable, I jogged ahead and tried to test my fitness, I didn't make it (about 80%) and Jo struggled waslking. We both enjoyed the water stop and when I came out of the toilets I found a very wet Jo, I think she had a bath in the basin :-)
Back down the hill, and then finished the Branding Trail (clockwise) and got back to the car, not 90 minutes, too hot, all up just over 11km. As I said to Jo, it was very hot and today was not ideal, but its a tick in calendar and a few hills in the legs, walking or running it was tough work!
Today: drink water, drink water and maybe a bit more again, currently it is 39 degrees (3pm).
Thanks for the pic Jo, I really should start using my Garmin's capabilities more. I wanted the graph to show the other coaches some of our running courses. Western Aths have four distance coaches; but I am the only one who is still running, so I get to experience the hills and the courses that we send our athletes on. Some of the courses both Burkie & John ride their bikes, but in the YY some areas you would need to be a very accomplished rider. The hill from the 6k area is approx 900m long and has an elevation change of over 100m, I'm rapt I can know show this hill to the other guys. The hill uptp the Turntable carpark can be seen at the 3.5km area and then again at 8k where we went up and then back down.
Yesterday I promised Jo I would run with her for her LR as she was thinking of swapping her Sat & Sun sessions around due to 'hen's night'. Hmmm running with a BIG hang over is not my idea of fun, but a promise is a promise. Jo met me at my place and then I took us out to the YY, we arrived about 8:15 and it was HOT HOT HOT, 31 degrees already and the sun had a real bite to it. Taking into consideration the need for water and toilets, I worked out a course in my head, but this would involve a few trips up a very steep path up to the Turntable carpark...I knew this would not be popular.
The intended session was 90 minutes of running, but the conditions were not ideal. We started on the Branding Yard Trail which was nice as we were under tree cover for the first 3.7km. The last 400m includes a very steep path upto the carpark, Jo struggled and walked a part of the path, I also had to walk as I was very much looking forward to the toilets. After a toilet stop and drink we ran along Rockwell Dve, a few rolling hills, I took the opportunity to talk running form along here but basically I just got to listen to Jo tell me about how she needed a drink, she didn't like my hills and she didn't think I was a very nice person anymore :-)
We walked a few times, esp up some of the hills, then with approx 2k before our next drink stop we went down the Saddleback hill (very steep, hoping Jo posts the elevation piccy) and then back onto the Branding Trail and we both appreciated the shade of the trees. Back up the hill for Turntable, I jogged ahead and tried to test my fitness, I didn't make it (about 80%) and Jo struggled waslking. We both enjoyed the water stop and when I came out of the toilets I found a very wet Jo, I think she had a bath in the basin :-)
Back down the hill, and then finished the Branding Trail (clockwise) and got back to the car, not 90 minutes, too hot, all up just over 11km. As I said to Jo, it was very hot and today was not ideal, but its a tick in calendar and a few hills in the legs, walking or running it was tough work!
Today: drink water, drink water and maybe a bit more again, currently it is 39 degrees (3pm).
Thanks for the pic Jo, I really should start using my Garmin's capabilities more. I wanted the graph to show the other coaches some of our running courses. Western Aths have four distance coaches; but I am the only one who is still running, so I get to experience the hills and the courses that we send our athletes on. Some of the courses both Burkie & John ride their bikes, but in the YY some areas you would need to be a very accomplished rider. The hill from the 6k area is approx 900m long and has an elevation change of over 100m, I'm rapt I can know show this hill to the other guys. The hill uptp the Turntable carpark can be seen at the 3.5km area and then again at 8k where we went up and then back down.
Friday 28 December 2007
Early morning stroll
Sometimes even on holidays you have to set your alarm, I'm off to the cricket today, a mate of mine is a MCC member and I have been lucky enough to get a guest pass with him. So we are meeting at the Cricketers Arms at 10am and public transport is on order, so up at 6am so I could be out the door running by 6:15ish.
Just a very easy 5k run from home, 24:50, a short stretch of my lower legs and hamstrings and then a short post here. :-)
Just a very easy 5k run from home, 24:50, a short stretch of my lower legs and hamstrings and then a short post here. :-)
Thursday 27 December 2007
A mid week trip to the You Yangs
Last night I sent a text to 10 Club mates to see who was up for a trip to the YY in the morning, lots of no thanks due to work and a few none answers. I wanted to run for 60 minutes and didn't want to run the roads so I stuck with my idea and arrived at Toynes Rd at 8:30am.
I waited a few minutes, just in case and then took off, about 700m later I realised I had left my Garmin in the car, so I turned around back to the car, chucked on the Garmin and back onto the Branding Loop upto Turntable. Up the BIG hill I walked, protecting my achilles (even though there was no discomfort) and in the big picture I am probably not fit enough to run 60 minutes with big hills.
After a toilet break at Turntable I made my way along the rolling hills along Rockford and then down a big hill, back onto Branding and back to the car. A quick drink and then along Great Circle Drive for a few minutes, then I followed a dirt trail onto some grass until I got to the fence and then I turned back along the 'Greyhound track' back to the car. 10.3km + 1.4km
I spent the majority of the day with the 3 younger boys at the park, skate park and walking 20 min one way for Subway and then back (Kaelan was in a pusher). Only a few abrasions from the skate park; a bike crash and a scooter crash, but both loved it. Then I took them back home and made them return their mum's house back to a house and not look like a 'Toys R Us' tornado aftermath before Julie returned from sales shopping.
I went to the track and jogged 2 laps and stretched for ages whilst chatting to Burkie about his squad, as he is leaving on a jet plane at 2am on his way to Hawaii for Narelle's wedding.
End of the day, I'm not really sure what is wrong...but I can't feel my achilles at ALL! I noticed today that it appears I am not going to make 3000km for the first time in 3 years... :-(
I waited a few minutes, just in case and then took off, about 700m later I realised I had left my Garmin in the car, so I turned around back to the car, chucked on the Garmin and back onto the Branding Loop upto Turntable. Up the BIG hill I walked, protecting my achilles (even though there was no discomfort) and in the big picture I am probably not fit enough to run 60 minutes with big hills.
After a toilet break at Turntable I made my way along the rolling hills along Rockford and then down a big hill, back onto Branding and back to the car. A quick drink and then along Great Circle Drive for a few minutes, then I followed a dirt trail onto some grass until I got to the fence and then I turned back along the 'Greyhound track' back to the car. 10.3km + 1.4km
I spent the majority of the day with the 3 younger boys at the park, skate park and walking 20 min one way for Subway and then back (Kaelan was in a pusher). Only a few abrasions from the skate park; a bike crash and a scooter crash, but both loved it. Then I took them back home and made them return their mum's house back to a house and not look like a 'Toys R Us' tornado aftermath before Julie returned from sales shopping.
I went to the track and jogged 2 laps and stretched for ages whilst chatting to Burkie about his squad, as he is leaving on a jet plane at 2am on his way to Hawaii for Narelle's wedding.
End of the day, I'm not really sure what is wrong...but I can't feel my achilles at ALL! I noticed today that it appears I am not going to make 3000km for the first time in 3 years... :-(
Wednesday 26 December 2007
Boxing Day casual run
Out the door in the morning, from my drive way I ran along Mossfiel Rd about 1km on the side of the road in the bike lane and then onto the grass on the 'flood plains' (well that's what I call them). I ran on the grass crossing roads, past Hoppers Secondary (Ads work location), past Belbridge PS (Clare's hubbys work location) and then a little further on until hitting 20 minutes. I then walked for 60 sec in the same direction and then turned with the intent on making it back the entire way in 20 minutes.
An enjoyable pace with some awareness of my achilles in the early stages, but nothing too bad actually. Back home in 20:05, pretty happy with that pacing and then after walking to cool down for 5 min I did some basic stretching for 5-10 minutes.
I spent the day walking and browsing for a few hours and surprisingly my achilles was really happy today. :-)
An enjoyable pace with some awareness of my achilles in the early stages, but nothing too bad actually. Back home in 20:05, pretty happy with that pacing and then after walking to cool down for 5 min I did some basic stretching for 5-10 minutes.
I spent the day walking and browsing for a few hours and surprisingly my achilles was really happy today. :-)
Monday 24 December 2007
Mon, Christmas Eve
Yep, finally I did it, I found some time and energy and I ran the 5.3km gentle loop at the You Yangs with Jo nice and gentle, I was aware of my achilles, but nothing to be concerned about.
We ran the course in just over 29 min and I am hoping to get the elevation graph off Jo for historical for the other coaches, we use this course for many of the juniors within our squads and for some of the older athletes we use it as a nice warm track, today it was my 'return' track and just a few easy k's for Jo (who delivered a Christmas pressie wooohoooo)
I had a physio appt with Bel at 1:30pm, she said she could definetely feel an improvement in the heel area but where the calf and achilles joined was very tight and highly recommended a full leg massage (which I am overdue for).
Evening run & stretch, a few of Burkie's group were doing a light session tonight, so I joined Luke who is preparing himself for the Vic U23 Champs over the steeples, so twice a week he is doing 30 minutes of hurdle drills and stair work. I joined Luke for his 2.5k w/up and then I did a few minutes of drills and then 20 min of stretching whilst watching the hurdle drills. And before the comments start re a doubling up day after no running for nearly three weeks,....I wouldn't call just over 8k very excessive and all of the running was very casual.
We ran the course in just over 29 min and I am hoping to get the elevation graph off Jo for historical for the other coaches, we use this course for many of the juniors within our squads and for some of the older athletes we use it as a nice warm track, today it was my 'return' track and just a few easy k's for Jo (who delivered a Christmas pressie wooohoooo)
I had a physio appt with Bel at 1:30pm, she said she could definetely feel an improvement in the heel area but where the calf and achilles joined was very tight and highly recommended a full leg massage (which I am overdue for).
Evening run & stretch, a few of Burkie's group were doing a light session tonight, so I joined Luke who is preparing himself for the Vic U23 Champs over the steeples, so twice a week he is doing 30 minutes of hurdle drills and stair work. I joined Luke for his 2.5k w/up and then I did a few minutes of drills and then 20 min of stretching whilst watching the hurdle drills. And before the comments start re a doubling up day after no running for nearly three weeks,....I wouldn't call just over 8k very excessive and all of the running was very casual.
Friday 21 December 2007
I will run tomorrow (I hope)...
Thanks everyone for your concern via email, posts here and in person or on the phone! No dates, but the op will occur in the first or second week of January 2008 and it has to happen.
My achilles is on the improve, well it has to be, I haven't run for over 2 weeks and have had a couple of physio sessions. Bel (physio) believes there is improvement and we will see what occurs in the next week (appt on Monday). I was given the go ahead to run on a flat soft surface on Thursday, but I was too busy to find the 30 minutes to spare. Today (Fri) I looked after the boys instead of them going to holiday care and I've cracked a beer waiting for my weekend guests from Warnambool. So hopefully David & I will find the time to go for a run.
Isn't the rain here in Melbourne great, yes I know its a bugger for running, but....we all know we need it!
For many who are regular readers may know that this was my first year of coaching (excluding U6 & 7 children) which has been a learning and rewarding experience which I tend to note on another blog (which is private), but I wanted to post here a public thank you to those who have asked for my help and allowed me to help them with their personal goals! And of course a BIG thanks for all of the pressies! :)
My achilles is on the improve, well it has to be, I haven't run for over 2 weeks and have had a couple of physio sessions. Bel (physio) believes there is improvement and we will see what occurs in the next week (appt on Monday). I was given the go ahead to run on a flat soft surface on Thursday, but I was too busy to find the 30 minutes to spare. Today (Fri) I looked after the boys instead of them going to holiday care and I've cracked a beer waiting for my weekend guests from Warnambool. So hopefully David & I will find the time to go for a run.
Isn't the rain here in Melbourne great, yes I know its a bugger for running, but....we all know we need it!
For many who are regular readers may know that this was my first year of coaching (excluding U6 & 7 children) which has been a learning and rewarding experience which I tend to note on another blog (which is private), but I wanted to post here a public thank you to those who have asked for my help and allowed me to help them with their personal goals! And of course a BIG thanks for all of the pressies! :)
Friday 14 December 2007
No running but..., appointments nearly confirmed
No running still, heel is improving, loads of anti-inflams, double dose 4 times a day. Last night I was invited to help at the Zatopek meet with the Vic Little Aths (VLAA), as an On Track Coordinator and as a friend of the PR Officer and also the Competition Manager. The concept was to get 50-60 VLAA kids in to do some activities with a Leader and an Elite athlete, then some relays and fill in the 'nothing' part of the meet. This meant the mum & dads would pay to enter and maybe stay to watch some of the elite races, a great idea. Of course whilst the kids have fun, I also had the pleasure of completing the activities with Sarah Jamieson. Of course I had a good chat with Sarah about whats happening lately, she just had a cortisone injection in her hamstring and lower back to get the hammie going again, she was a bit proppy and taking it very easy.
On Wednesday I had some hospital appointments, sadly one of the side affect of the medication is that I can feel very off colour the day after (strangely not the day of the injection), but it comes and goes, generally. Most of Thu arvo I wasn't feeling the best, but I promised I would help and the two girls are friends and I wanted to stick to my promise. Whilst I managed to complete the session and help out with the kids sadly I missed the proper events as I wasn't feeling well and needed to sleep. For those who know me well will know me in bed at 9pm means, NOT FEELING VERY GOOD.
Anyway, for those who care and are wondering re tests tests tests, I have been TOLD I need to have another lump of tissue removed as the specialist doesn't like its location and wants it out within the next 3 weeks. Date and location to be confirmed next week. For those who don't know where the offending tissue is, lets just say the doc joked and told me, maybe you might like to go Brazilian.
On Wednesday I had some hospital appointments, sadly one of the side affect of the medication is that I can feel very off colour the day after (strangely not the day of the injection), but it comes and goes, generally. Most of Thu arvo I wasn't feeling the best, but I promised I would help and the two girls are friends and I wanted to stick to my promise. Whilst I managed to complete the session and help out with the kids sadly I missed the proper events as I wasn't feeling well and needed to sleep. For those who know me well will know me in bed at 9pm means, NOT FEELING VERY GOOD.
Anyway, for those who care and are wondering re tests tests tests, I have been TOLD I need to have another lump of tissue removed as the specialist doesn't like its location and wants it out within the next 3 weeks. Date and location to be confirmed next week. For those who don't know where the offending tissue is, lets just say the doc joked and told me, maybe you might like to go Brazilian.
Wednesday 12 December 2007
Just stuff...which involves very little running :-(
Played a game of football yesterday, warmed up and the entire time I was very aware of my achilles, so I told the Captain I would play in goals or miss the game (as I had a meeting & could only play the first half). So goalie it was, half time 1-1, but eventually we lost.
I didn't train at the track, coached only. Pierre 4x1000m, Michelle 2x600/2x400/2x200 with Lexie, so a quick session for her and then Clare 300/200/150 x 2.
____________________
Day off today to sort out some issues which are sorted and will be fixed in January, hair cut and off to see my physio, achilles, of course.
I'm sure I could run if I really want to, but I know it will mean limping and having my heel feel like a knife is stuck in there for a few hours, so more rest and I suspect an anti-inflam course will commence tonight.
____________________
Evening notes: A visit to Belinda (club mate, sometimes training partner & physio) confirmed a highly inflamed achilles tendon, esp in the attachment, thickened and tender. To be honest I didn't realise how sore I was in the higher part of the achilles until Bel worked (massaged) the entire region. Thankfully my training plans for the next three weeks works with Bel's suggestions. No spikes, limited speed work, limited racing and some more visits to see Bel, back onto an aggressive anti-inflam program. Plan for next few days, limited running over the next few days, Sat racing - no spikes, no 400m or shorter. My plan for the next few weeks is no speed work and increase the easy running to put some k's into the legs, but be VERY aware of my achilles. IF it doesn't respond the way I want then Bel will possibly refer me to someone who specialises so I can get it under control before it becomes chronic.
I didn't train at the track, coached only. Pierre 4x1000m, Michelle 2x600/2x400/2x200 with Lexie, so a quick session for her and then Clare 300/200/150 x 2.
____________________
Day off today to sort out some issues which are sorted and will be fixed in January, hair cut and off to see my physio, achilles, of course.
I'm sure I could run if I really want to, but I know it will mean limping and having my heel feel like a knife is stuck in there for a few hours, so more rest and I suspect an anti-inflam course will commence tonight.
____________________
Evening notes: A visit to Belinda (club mate, sometimes training partner & physio) confirmed a highly inflamed achilles tendon, esp in the attachment, thickened and tender. To be honest I didn't realise how sore I was in the higher part of the achilles until Bel worked (massaged) the entire region. Thankfully my training plans for the next three weeks works with Bel's suggestions. No spikes, limited speed work, limited racing and some more visits to see Bel, back onto an aggressive anti-inflam program. Plan for next few days, limited running over the next few days, Sat racing - no spikes, no 400m or shorter. My plan for the next few weeks is no speed work and increase the easy running to put some k's into the legs, but be VERY aware of my achilles. IF it doesn't respond the way I want then Bel will possibly refer me to someone who specialises so I can get it under control before it becomes chronic.
Sunday 9 December 2007
11km at the You Yangs on a Sunday morning
First run in a few days, no limping but still aware of a spot or two in my heel etc. With Christmas parties and a few athletes and coaches in Sydney for the All School Champs the numbers were down a little.
Not a bad morning for a run, but some more sun would have been better than the morning clouds and haze. Myself, Adrian & Ross started off with three teenager girls for a few hundred metres before the girls moved onto the Branding Yard Trail (5.60km) and the guys stayed on the Branding Yard Rd (5.35km). Ross dropped off just after 4.5km, my & Adrian made it back to the cars, re hydrated and then as Adrian could feel the early days of a cold and my achilles is still playing up we decided the small rolling hills would be better than the big hills in the back of the park.
Finished the Trail after a nice chat for 11km with Adrian about everything from nothing to something :) A nice Sunday morning stroll, as it was a tad short for the last 4k we picked up the pace and sat on 13.5-14kph. The rest of my day was quiet, the paper, some washing and watching some movies and some grocery shopping.
Not a bad morning for a run, but some more sun would have been better than the morning clouds and haze. Myself, Adrian & Ross started off with three teenager girls for a few hundred metres before the girls moved onto the Branding Yard Trail (5.60km) and the guys stayed on the Branding Yard Rd (5.35km). Ross dropped off just after 4.5km, my & Adrian made it back to the cars, re hydrated and then as Adrian could feel the early days of a cold and my achilles is still playing up we decided the small rolling hills would be better than the big hills in the back of the park.
Finished the Trail after a nice chat for 11km with Adrian about everything from nothing to something :) A nice Sunday morning stroll, as it was a tad short for the last 4k we picked up the pace and sat on 13.5-14kph. The rest of my day was quiet, the paper, some washing and watching some movies and some grocery shopping.
Thursday 6 December 2007
No running, just coaching.
Not feeling the best today and I still had a slight limp and lots of discomfort in my right achilles, so a few days off may help.
Tonight, none of my athletes were at training but I was busy; mine all had valid reasons but with Burkie in Sydney at the National All School Champs I took his group. The older distance runners doing 800s, younger distance group 600s and some faster middle distance teenage girls doing 200s. The heat, the hot wind and the coaching took my mind off my own training... :-)
Tonight, none of my athletes were at training but I was busy; mine all had valid reasons but with Burkie in Sydney at the National All School Champs I took his group. The older distance runners doing 800s, younger distance group 600s and some faster middle distance teenage girls doing 200s. The heat, the hot wind and the coaching took my mind off my own training... :-)
Wednesday 5 December 2007
A run in Port Melb along the beach
An easy 30 minutes this morning along past Beaconsville, the Tassie ferry etc. Sadly my right achilles was causing some discomfort and Clare mentioned that I appeared to have a slight limp, finally after 10 min it seemed to improve and I was able to run freely.
Cruisy pace and probably the biggest benefit was the recovery and being able to stretch out the sore bits...
Coaching of Little Aths meant I jogged two laps and then a lap of drills etc, but I was VERY aware of how sore my achilles was and after this light 'stuff' I was again limping. Time to do something about this, off to see Belinda (physio).. :(
Cruisy pace and probably the biggest benefit was the recovery and being able to stretch out the sore bits...
Coaching of Little Aths meant I jogged two laps and then a lap of drills etc, but I was VERY aware of how sore my achilles was and after this light 'stuff' I was again limping. Time to do something about this, off to see Belinda (physio).. :(
Tuesday 4 December 2007
Lunchtime soccer game & evening track racing
A game of outdoor at lunch time, I played midfield for the first half and goalie for the second half to protect my energy levels a little. My second game as Captain (I'm actually VC, but standing in) seen us finish with a draw, 1-1. So my record is now 1 win, 1 draw & 0 loses.
Tonight was our first evening meet for the season, my first race of interest was the 800m at 7:40 ish. I started in lane 7 tonight sharing with a club mate (Adrian), once we crossed over I was in 8th out of 10 and sat there until the front straight where I past a younger teenager, 74 sec for the first lap which was about what I wanted to hear. I past 3 on the back straight and then was past by John (KSB) in the front straight and finished in mid 2:27, which is still fairly average for me, but it was a season best and I crossed 5th. OMG, my right achilles was VERY sore afterwards, it DOES not like my spikes , which resulted in a limp for 5 min!
I changed my concentration to some coaching, my cool down and then organising the relays (4x400) for the two men's teams. Next for me was the 1500, I was only half wanting to do this, my knees and ankles were sore (as well my achilles) but I wanted to ensure that we had 6 men to run, so I thought I'll cruise 5:20ish and one of the 19 year old boys wanted to cruise too. I was in the 3rd heat with a big field, I took off at a very comfy pace with Darren next to me telling me this was the slowest he had every raced (didn't care), the first 400 time was called, 87, shit that was slow, I've run faster in a 3k. Oh well wasn't fussed, Darren slightly increased the pace and I just sat next to him, 85 (I was 12 sec behind last week), at the 1k Darren moved slightly ahead and I thought I may as well follow him and I started passing ppl, which was cool and surprisingly finished in 5:11, which was my second fastest for the season and only 5 sec behind last week.
Finished off with a cool down, coaching and watching relays.
Tonight was our first evening meet for the season, my first race of interest was the 800m at 7:40 ish. I started in lane 7 tonight sharing with a club mate (Adrian), once we crossed over I was in 8th out of 10 and sat there until the front straight where I past a younger teenager, 74 sec for the first lap which was about what I wanted to hear. I past 3 on the back straight and then was past by John (KSB) in the front straight and finished in mid 2:27, which is still fairly average for me, but it was a season best and I crossed 5th. OMG, my right achilles was VERY sore afterwards, it DOES not like my spikes , which resulted in a limp for 5 min!
I changed my concentration to some coaching, my cool down and then organising the relays (4x400) for the two men's teams. Next for me was the 1500, I was only half wanting to do this, my knees and ankles were sore (as well my achilles) but I wanted to ensure that we had 6 men to run, so I thought I'll cruise 5:20ish and one of the 19 year old boys wanted to cruise too. I was in the 3rd heat with a big field, I took off at a very comfy pace with Darren next to me telling me this was the slowest he had every raced (didn't care), the first 400 time was called, 87, shit that was slow, I've run faster in a 3k. Oh well wasn't fussed, Darren slightly increased the pace and I just sat next to him, 85 (I was 12 sec behind last week), at the 1k Darren moved slightly ahead and I thought I may as well follow him and I started passing ppl, which was cool and surprisingly finished in 5:11, which was my second fastest for the season and only 5 sec behind last week.
Finished off with a cool down, coaching and watching relays.
Monday 3 December 2007
A spare 30 minutes
Home after Relay training, people who cannot (and shouldn't) organise just should not be coordinators, I just got sooooooooooooo frustrated at Relay training I just had to leave as soon as my boys had finished.
With a Little Aths Committee meeting at a local restaurant (celebrating the end of the year) in 60 minutes I thought I needed to 'cool' down so I took off for a 25 min run from home, just over 5km and then 5 min of stretching. (Dinner was great and i totally ignored the person who I mentioned above)
With a Little Aths Committee meeting at a local restaurant (celebrating the end of the year) in 60 minutes I thought I needed to 'cool' down so I took off for a 25 min run from home, just over 5km and then 5 min of stretching. (Dinner was great and i totally ignored the person who I mentioned above)
Sunday 2 December 2007
Another YY trip
Just over 10k this morning, warm one and tired from yesterday and with a night meet on Tue evening I decided that 10k ish would be suffice. Not much more to say really! :-)
Saturday 1 December 2007
AV Shield comp @ Newport
Wow another month has gone and what a SHIT month it was, not even 200kms and with no actual injuries! Oh well, I know why and things may improve and of course if I look down I can see that a gut is starting to show, SOOOOOOOO I better do something.. :-)
A normal Sat morning with Little Aths which I finished at 11:30 and had Subway with C & D. Went home to get my gear together, I actually would have liked to have a sleep but I knew I needed/wanted to run today. Yesterday's work Christmas function had taken its toll, not alcohol related but just tired, I only had 6-8 beers last night, but arriving home after being awake all night, I knew this would probably cause some probs... :-)
I raced the 800m and 3000m today, the 800m started ok, but then I realised I am still NO WHERE near where I would like to be, 71 & 78 = an ordinary high 2:28 or low 2:29. SHIT. According to a few watchers, it looks like I worked to hard at the 250m mark to try and get closer to the front pack (I was in no man's land), I ended up fairly average.
I ran the 3000m race with the expectations I could maintain 95 sec laps, but it didn't happen and I ran a slow 12:08. Not much to write up.
Probably the best part of the day was my warm ups & cool downs and being able tochat to friends! And second best was watching athletes who I coach, and most of them got it pretty right today!!!
A normal Sat morning with Little Aths which I finished at 11:30 and had Subway with C & D. Went home to get my gear together, I actually would have liked to have a sleep but I knew I needed/wanted to run today. Yesterday's work Christmas function had taken its toll, not alcohol related but just tired, I only had 6-8 beers last night, but arriving home after being awake all night, I knew this would probably cause some probs... :-)
I raced the 800m and 3000m today, the 800m started ok, but then I realised I am still NO WHERE near where I would like to be, 71 & 78 = an ordinary high 2:28 or low 2:29. SHIT. According to a few watchers, it looks like I worked to hard at the 250m mark to try and get closer to the front pack (I was in no man's land), I ended up fairly average.
I ran the 3000m race with the expectations I could maintain 95 sec laps, but it didn't happen and I ran a slow 12:08. Not much to write up.
Probably the best part of the day was my warm ups & cool downs and being able tochat to friends! And second best was watching athletes who I coach, and most of them got it pretty right today!!!
Subscribe to:
Posts (Atom)