December's running stats

The final stats for 2008, thankfully one of my better months, not only because there was more running than previous, but I wanted to run more, I felt better running and I felt a little faster, so :-) :-) :-)

Dec Kms - 285

2008 Kms - 1842 (my smallest in many years)

Injuries - injury free

Excuses - none

Races - a few track races and a Club 1000m race

Summary - a good solid month of training and I am starting to feel fitter and hopefully will go sub 2:30 for the 800m first back!

Goals for January - to run another month of 250ish kms, of course remain injury free (last Jan I tore my hip flexor and was having achilles issues for many months).

Summary for 2008 - lowest running kms in over six years, a torn hip flexor and an achilles problem kept the first four months of the year very minimal, e.g. at the end of April I had not run 250km for the year, Dec I ran over 280k. But the good....I had a good season as a coach, one of my athletes got Gold & Bronze in O35 State Champs, a silver medal at Little Aths T&F, 2 athletes finished in the top 8 in the State Multi's, athletes involved in U20 & U16 State Relays, many finalists in VLAA, Primary School & AV Championships, great results in the Primary & VLAA XC State Champs, many PBs and many happy athletes who are running the best they ever have. With about 25 athletes in my squads I have enjoyed nearly every moment. I have lost a couple to other coaches, I have seen a couple of teenagers slowly slip away to a life away from running but overall I am very satisfied with my coaching and now my running!

January: 122km
February: 81km
March: 0km (zero)
April: 41km
May: 129km
June: 241km
July: 250km
August: 154km
September: 193km
October: 150km
November: 194km
December: 285km

2008 Total: 1842km

The last run in 2008

A tired set of legs attached to my body this morning and with a junior squad training session at 9am, I made my way to the track at 8:30am and I strolled along the Fed Trail, 15 minutes away from the track towards Werribee and then I turned around, probably 5.5km.
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Back at the track, I jogged 3 laps with some of the kids and then did 5x70m strides whilst the kids did 7 strides and then they went to the stairs for a short set of exercises. Their set today was 6x300m with a 100m walk/float for recovery, with some aiming for 61-64 depending on the athlete and the younger kids aiming for 70-74. The first 2 reps I watched with some jogging on the infield so I could take note of form. Then I cruised one rep with Demi in 70, she was running very controlled, I then did the final 3 reps in lane 3 with four of the faster kids in 60-61.

Two laps on the infield and then 10 minutes of leg stretching with the kids, esp calf, glutes & hamstrings.
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My legs feel a lot better with a light session, the original plan was 60 minutes, but not today (I listened to my body).

The legs are a tad tired ...

Today I visited my parents in Murchison for lunch, a cruisy 2 hour trip with Jo (yep Jo met the parents), lunch & chat with my mum, dad, youngest sisters and three of my nieces (& since when did I start being called Uncle Stu....). Just short of 2 hours back and then off to training.

Only four in tonight's set of 4x200, 2x400, 1x600, 2x400, 4x200. My planned times were 40/81/2:05 and with the wind up there were some brief conversations regarding set times, oh well....everyone is set!

My times:

• 39.0 / 38.5 / 39.8 / 39.41
• 82.8 / 83.07
• 2.05
• 81.98 / 82.71
• 38.0 / 37.76 / 37.3 / 33.0 (yes a squirt of pace on the bend up to 50m to go)

With w/up laps, strides & a short cool down, about 6.5k for me. Legs are tired but I'm happy with how everything is going!

A couple of times

I started the day with a morning recovery jog with Jo, 7.5km of trails & roads in the Point Cook area, we averaged 5:30 pace which was very casual for me, but eactly what I wanted.
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This afternoon at the track with my junior group, I jogged four laps with various kids and then did 5x70m strides, before getting the kids to do some basic leg drills and then over to the grandstand for some stair work.

Today's set was 8x200m @ 40-42 depending on the athlete, I ran the cross over with one of the girls who had an operation on Christmas eve, so I could cal the time and also so I could assess Courtney and ensure that she was comfortable.


Once training finished I ran home along the Fed Trail, I was more tired that I expected and the 7k trip in 34 was an effort at times. Legs heavy, feet sore & tired, OMG it took a bit to get the legs to stretch afterwards.

A normal Sunday

At the Youies with mine & Burke's squads, I started with a small group of 4 kids, we did a 6km run which included the death Turntable hill (100m elevation rise in 650m). After a quick chat with the parents I joined Jo & Cookie for 10 min then I continued on by myself for a bit.

A short long run today in beautiful sunshine (19 degrees when we started, 24 when I finished), 13km in 68 min which includes the time with the kids, I could have done more, but I knew Jo would end up waiting by herself for another 30 min or so, I'm happy to work on 8-12k each day at the moment.

Fitness is improving, endurance is improving and I feel like I am running easily at the moment, the head & the body are in agreement! :-)

At the track with my Squad

Even at 9am the sun the sun was out & shining brightly! A few kids away and I think a few may have forgotten as well, but including myself I had 10 runners to organise and with Region T&F Champs in the coming months I want to make sure we start to concentrate on their events. I started with three laps in lane 7, chatting and getting the low down on the Christmas presents, wow LOTS of techo gadgets....

Jo, Harley (13) & Aleisha (coached by Burkie) 4x800; Brooklyn, Demi, Hayley, Bailey & me 5x400; Teagan & Scottie 3x200/150/100. Paces - the 800m group we aiming for 95 sec laps; the 400 group were various paces, Bailey & I were hitting 82-84 sec per lap; the speedie group were aiming for 2-3 sec off 200m race pace.

After completing the 400m reps I joined in with Teagan & Scottie and did the 100m reps with them, high 15s and one low 16. I then jogged two easy laps with them to cool down and chat.

A 10 min chat with the parents and runners, I then ran home along the Fed Trail, Old Geelong Rd and then onto Skeleton Creek, a much safer than my normal route, 7.3km in 32 min, quite warm, very sunny and LOTS of sweat. Whilst stretching at home (outside), Jo was amazed at the sweat that was dripping....its great to see a perfect cooling system.... ;-)
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And YES Dave & Ads, Jo & I bought some Manchester, quilt sets to be exact and I must go and moisturise after my waxing and pruning..... see ya soon for a beer!

Boxing Day

Here in Melbourne Boxing Day has tradition, recovering from good food and maybe to much alcohol, Boxing Day Test, Boxing Day Sales & the big day for movie releases. Well no hang over for me, but everything else will be experienced today.

Lots of good food, so a morning run, just over 6k at 5 min pace, normally a rest day but I wanted to roll the legs over.

Home, watching Channel 9, so Test Match - Tick

Will check out 'some' of the sales,maybe some new manchester - Tick

Planning to go the movies to see....not sure yet... - hopefully Tick

Christmas Day

A great looking day, expected 24 degrees very much looked on the cards. Jo & I were out the door just after 8:30am, a casual stroll along a dirt trail which follows Skeleton Creek. This was a new path for Jo which I had run a couple of times, a little rough & uneven, but better than the other side of the creek where the white concrete can be seen forever...

An enjoyable run, probably 5.30 pace or maybe a tad faster here & there, but Jo's little set of drums inside her head were annoying her. All up 32 minutes, Jo was happy it was over, but I decided a quick drink and I would do 10 min or so more. I increased the pace and jumped onto the grass alongside the path and started towards Forsyth Rd bridge, prob 4.30 pace, I kept this pace until the bridge, which I crossed and then went back onto the dirt trail and then I increased the pace to approx 4.10-15 min pace for 8-10 min, a short respite of cruising for a couple of minutes, once onto Palmers Rd I returned back to the tempo level for another 5 min before turning into a shuffle a couple of minutes away from home.

Great stuff, dripping in sweat, ready for Christmas Day!
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Some mid morning driving, then a visit to Jo's grandmother (first glass of champers), back home with Jo & her brother, a light lunch (& another champers). Then a visit to Julie's place so I could see my four sons (first beer, Stella), then home to fully prepare dinner for 9.

• appetisers - selection of cheeses & crackers and a big plate of antipasto
• entrees - prawn cocktail (3 sorts of prawns) with rocket & a home made aoli, but I also needed to make a none seafood, so Tuscan marinate chicken skewers with two sorts of beans on the side
• main - turkey roll with sage stuffing & roasted veg (jap pumpkin; sweet, desiree & normal pot; red onion, parsnip & garlic; also dutch carrots fried off in orange juice & maple syrup with walnuts. (I forgot the peas with mint).
• desserts - were prepared by others (yay)

Busy afternoon and at times I wonder if I had too many things to do, but it all worked out even with a few beers, a bottle of Bella (which was very nice Jay) and then some more beers....

Now I better get back to running......

Christmas Eve...

A busy start to the day, out at 9am straight to the shops; bought the last present for the boys, then a coffee, then Aldi, then the fruit & veg shop for all of the fresh food, then the seafood shop, Coles, the turkey place!

Lunch at home, unpack a few bits & pieces and start some simple preparations and organise the fridge for food for nine and of course the BOOZE.

Jo took off for her run at the Tan & then Pilate's at OPSMC, whilst I had to buy one more gift....

Then a 52 minute run around some of the trails & paths near Skeleton Creek and some local roads. Whilst the legs were slightly tired from yesterday I was very happy how they moved along. A good sweat, lots of sun, no wind, couldn't have been better.

Merry Christmas everyone...

Hill reps

This morning I started off with nearly 30 minutes of pilates exercises, especially concentrating on flexibility of the hamstrings and hip flexors.
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This afternoon I had organised with two other coaches to take our squads out to the You Yangs and complete a bunch of 45/60 sec hill reps. 26 runners, some of Burkie's athletes had a tempo run to complete with Burkie in tow on his bike, Chris & Sue went for a 35-40 min run and the rest stayed with my hill reps.

The fast four decided they wanted to make it to the top which was 68 (Blair) - 74 (Ads), myself, Bec, Lexie & Jo did 10x60 sec reps and the remainder 45 sec (6, 8 or 10 reps). With nine runners from my group I gave them an explanation of what I hoped they would achieve tonight.

We started with a 8-10 min easy run along Branding Yard Rd for our warm up then into the reps starting at the sign post on GCD. I had pre-set my watch to 'beep' at 45, then a further 15 sec & then 2 min (the return jog/walk return). The four guys took off first then the remaining 16 under my control started the run up the hill; using Jo's Garmin results as a guide for me I assumed that the rep was approx 240-250m with an elevation exceeding 22m, which was working in that short distance.

I called the time to start, then at 45 sec and then again at 60 sec before turning back, it was tough especially the last 5-7 sec of each rep. TOUGH work but happily I finished each rep with a couple of metres everytime. We all finished off with a 8 min cool down, before hanging around and chatting & exchanging best wishes for the festive season.
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Note: My squad members who trained were: myself, Jo, Bailey, Elyse, Teagan, Bianca, Steph, Celeste & Claire. All trained exceptionally well and I would be interested to hear how they feel tmrw.

My first day on holidays, a morning jog, a massage & a lot of fun

WOW a nice sleep in until 7am, breaky and then a 30 min stroll along Skeleton Creek, a 10 minutes on my side (paths), as I was nearing Forsyth Rd I noticed a path on the other side, so over the bridge and onto a new trail, gravel & dirt, a little uneven, but something different. I then moved onto a road which back tracked and then backonto the trail and then back over to my side. A casual 6-6.5km
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A massage with Narz, 60 minutes, all good, just a little bit of discomfort in the right hamstring which was 'probably' as a result of the discomfort I was experiencing in my right glute, it was describe as slightly twisted. Excluding that, it was all good!!!
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Tonight was the official final training night for the junior squad prior to Christmas (even though a few are coming to do hill reps tmrw). I gave a flyer to all parents with a warning; BRING SPARE CLOTHES & A TOWEL to training...

I set up a small obstacle course using hurdles and the jumping pits as well I set up some exercises, push ups, crunches, arms curls, skipping & planks. After a 3 lap w/up and then 9 strides of various distances (50-60m), I then asked the kids to put themselves into teams of 3, then I demonstrated the exercises, then the four groups (1 team with 4) were placed onto the stations (more stations than groups), once in location I explained the finer detail......

The hurdles which they needed to go under had an exercise mat which I placed 'shaving cream' on, the mats for cruches had shaving cream where there butts would be if they slakened off, and I pulled out a BIG water pistol out of my bag which I explained was for poor performance, good performance or if they annoyed me or any other reason that seem to require a good squirt!!!

Lets just say they were wet and if they looked clean I used my shaving cream can, after 15 min of this I thought they needed a rest, so I suggested a 'drinks break', this was when the session was overtaken by the kids, they too were ready, they had water pistols and LOTS of shaving cream, and I was OVERTAKEN and became the result of my own plans & actions!!!! But lots of fun, much to the amusement of other training groups & the parents!

But a small present to each kids left a smile! And below are a few photo's.

Yes a lot of shaving cream and water...

OMG, how wet & creamy can I be!!!!

I think they are laughing at me....

A great night for the group.

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A BIG thanks for all of the pressies from ALL of the kids!

The Youies

A big group today of 20 runners, one coach on a MTB and a couple of parents walking and a few parents sitting on chairs enjoying a coffee, a chat and the paper. I had 5 juniors on the trails, so I sat with them for the first 35 minutes, keeping on the minor hills and the final 20 min on the flat, well there is a slight rise to finish off with.

After a quick chat with the mums & dads from my squad I took off for a nice paced run along Branding Yard Rd, then up the m.f hill to Saddleback Picnic area, 850m of torture. I then ran along Rockwell, then around Tabletop car park, down the hill, onto Branding Yard Trail, onto GCD & then onto Greyhound Trail which is a nice bush trail where you always see grey kangaroos. All up over 90 minutes of enjoyment! :-)

Last day of Little Aths for 2008

Lots of fun today, the kids are excited, I mean the U6 group that I look after each week. A couple of the kids gave me little presents, very sweet. Santa visted the aths track today in a CFA truck, I walked the back of the crowd with a bag of lollipops handing out lollies to the kids that missed out.

No running for me today, I decided an early afternoon beer would be nice and then some wandering around the shops buying stuff....

Tan & gym

OMG how cold was it this morning for this time of the year, windy and cold, well under 10 degrees. I started my stroll (18:45) around the Tan wearing a light jacket and shorts and I never needed to take the jacket off.

After my stroll, I grabbed my bag from my car and strolled over to the gym for stayed there for 20 minutes, some lunges, squats and upper back work, then a 5 min of core and then some simple leg stretches.

Western Aths Christmas Gift

Each year my Club have a BBQ on one of the last training nights and we race a 120m Handicap race, heats and then 1st & 2nd into the final. We also look after the distance runners with a 1k race with a closed handicap using a 800m & 1500m formula.

I was the first place judge for the sprint and ran the 1k race. The Gift was won by Lexie (coached by Burkie) who is a 200/400/800m runner and 2nd was one of my girls, Celeste who is in her first year of aths, competing only with Little Aths but training with the senior Club. Today was her first intro to senior style racing, a big pack, older athletes, some young etc.

But to my running....I jogged three laps for my warm up and a couple of strides, nothing serious, whilst I wanted to run as fast as I could for 1k, I wasn't getting wrapped up with excitement either. The 'want' was 3:20 and the intent was to use some of the girls as my pacers, Belinda & Loren.

A big pack (40-50) started but I managed to put myself on the front line, took off and tried to settle quickly, but I got checked and needed to pop out wide to move around a few, 100m down and I spotted Bel, Talissa (13) & Amy (14), I surged and sat right behind them. Yep I know, what is a guy doing sitting on two young girls and one lady, well they are all faster and have all run sub 2:30 this year (even sub 2:25 for the youngsters). I went throught the first 200m in mid 37 and I looked ahead and I saw Loren (too fast girl, she has been .5-1 sec behind me lately). One lap down and the pack of four were all still together, quite close and yep I was still sitting right on their tails. Now down the front straight I could see we were catching Loren, with 380 to go we past her easily and was waiting for some movement, so I ensured I was on the outside now, 200m to go I felt Amy move a little (she wasn't going to hard, damn National Champs) and so I tried to pick it up, but the legs said NOT YET... I knew that poor young Talissa was trapped on the inside and I was prepared to let her out if she tried as it was probably more important for her, but she didn't move so... 120m to go, I moved up on Bel's outside and sat alongside her for 20m or so and then surprisingly I moved ahead (very slightly) but not to far, with 20m to go she was coming abck on me and when we hit the line she was faster but sllightly behind. 3:21.05 (18 sec off my PB), happy, but obviously I have gone a LOT faster in previous years but with my 2008 fitness I am happy.

Four laps to cool down.

The Tan and coaching

A nothing day really and I should have done more.... 2 easy laps of the Tan for lunch, no time, no watch!
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To the track late arvo for coaching, no running for me, except to time fast reps. 14 kids tonight; I gave them their programs for the next 2 weeks, a few runs away from the track, some excited, some not!

Tonight was fast work, fast 2x200, 2x150, 2x100; as fast as they could go for each rep, NO mucking around!!! And young kids do want to muck around, but the rule was, work hard and I PROMISE they would enjoy Monday's session (I told all of the mum's to bring spare clothes....). As my group had the entire track to themselves we used lanes today (perfect), 2 groups, 7 each fairly even pace except for the first boy (he is faster by 2-3 sec). Harley is an U12 and breaks 30 for 200, two other boys are high 31 & low 32, then loads cross in 33. Strangely and I haven't ascertained why (have been coaching only for a month), Harley U12 & Scottie U11 are brothers, Harley smashes Scottie over 200, but 100m Scottie beats Harley hands down.
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And to the comment I should have done more; I could have jogged to the track (Jo offered to pick me up, but I wasn't in the mood), I should have gone to pilates (but I wasn't in the mood)....

Track & VMC Meet

Tonight I wanted to get to Aberfeldie for the Vic Milers meet, 800m & Mile races. Jo was entered for the first 800m heat starting at 7pm, with a group 2:31 - 2:42 runners; I was hoping for a 2:38/9.

I still had a couple of kids coming to the track for a training session & as I wasn't racing I also needed a training set; on call 10x300 @ Claire's wanted 3k pace with a 100m float. I arrived early so I did 5 laps in lane 8 and then 4x100m strides before Claire, Chantelle & Bailey arrived. Chantelle only did 200m of the rep & Bailey only did 5 reps (slightly faster) before moving onto discus training (he is going to the Multi's).

A humid (ish) evening, the plan was to run 300m in 71/72 sec, this was for Claire more than me. It took a couple for her to get into it, she had a BIG morning swim session of fast work so I think she was tired, but eventually she got into it, I ran in lane 2/3 talking and encouraging.

Reps: 71 / 72 / 73 / 72 / 71, I then changed the recovery to 50m walk & 50m shuffle, the reps then were 70 / 70 / 70 / 71 / 70, a lot better. I then did 2 more reps by myself in 59 & 60, I'm fairly sure I could not have done that for too long, but they felt good but sadly 2 years ago I was racing 1500m faster than that pace. Then a cool down with Claire, 2 laps of jogging & a little bit of walking.
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I arrived at Aberfeldie, a decent crowd already, lots of Western Aths, Essendon & Melb Uni runners & a sprinkling of other Clubs were represented. Jo had already jogged and started her pre race ritual with TB. A bit of a chat & then off for her strides, one with trainers and then into spikes. I had done a bit of work with fellow coaches to organise a fair paced heat, not just for Jo, but for any girl who fell into this time slot and it was great to see all of the girls & ladies preparing themselves, so often there is only one women's heat, so to see three was GREAT. The plan was to run 37/38 for the first 200, a little more aggressive than her current times indicate, but I was confident of her racing grunt (a good thing) and I thought that her current endurance might be better than had been seen on the track, so far.

I moved to the 200m spot so I could call the times for the race (I stayed there for all of the 800m races). Jo started in a heat of 8 in lane 6, the first 200m in 35...shit, but sh was in the pack exactly where I thought she would be (I knew 5 of the starters), but still too fast ... maybe she could hold the pace, but then the next 200 was in 40ish, nup! But then maybe, she held the next 200m, but on the front straight with 80m to go, I again thought maybe....but then 20m later her legs went and there was NO sub 2:40 happening tonight. Maybe we were too aggressive and I say WE, I did encourage a faster start than normal, but still ahead of last year, so let the strong endurance period start.

A run & coaching

This arvo I ran from home to the track, 7.3km, very nice conditions, 19/20 degrees, very little wind and some sunshine, I arrived at the track in 33:15, which is the quickest and I wore my New Balance shoes, which felt good, not great, but good.

Once I arrived at the track I had a drink and then jogged 2 laps with Bailey and we chatted re the relays and I complimented him on his courage run and never give up attitude! Well done!

I then jogged two laps with the entire group (9), as per normal we did a lap of dynamic work and then a lap of surges and then broke into groups of 3 to do our 6x60m strides. Tonight's set was 10x200 in 40 sec with a 100 sec walking recovery, not to hard, but a solid set for these youngsters. Finished off with 2 slow laps.

A Sunday run & VLAA State Relays

A coolish morning and only a few at the Youies for many reasons, four of us started from Toynes Rd with Burkie on his bike and we made our way along the boring GCD, myself, Mel, Loren & Jo. After 12/13 min I thought to myself that were probably are running sub 5 min pace, a quick check with the girls and they agree that they should slow down, a quick check of the speedo on Burkie's bike had us running 12.5kph.

5-10 min later I decided a would move ahead and then come back at various spots, which worked for me. After 32 min of running everyone was at the Turntable car park, which involves a steady 2k of running up a hill which changes just under 100m elevation in that distance. From here as a group we took it easy going down to the Branding Trail. After 1k on the trail, myself and Mel went one way and Loren & Jo along Branding Yard Rd. Eventually Mel & I discovered some very wet paths and then a little river (normally no water) which we had to find a fallen tree to get over, eventually we all ended up back at Toynes Rd, a little wetter than we started from some light rain & then slight humidity.

46-47 minutes wasn't enough for me, so I wandered off by myself for another 30 minutes along some VERY wet & slippery trails. 76 minutes all up for me. :-)


The pic below are the $50 shoes I got at Smith St, bargain.

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Today was the running of the Victorian Little Athletics State Relays at Olympic Park, as a coach I had six kids from my training squad competing in various teams and the team I was responsible for the U10 boys 4x200m (below L-R, Bailey, Kees, Chan & Thomas), both Bailey & Thomas train with my squad, both are distance runners but handy over 200m.

Sadly the day didn't go well for them, they were in heat 3, lane 3 and started really well with Chan handing over in 2nd/3rd in very low 32s, Thomas worked really hard into the wind and remained 3rd/4th, but a mistake in the changeover saw the baton on the ground and some hands in the air. :-( But Bailey did as I have asked the boys over & over, NEVER give in, he picked up the baton which was in his lane and took off like an ANGRY but very fast boy and he caught the second last boy; Kees took over and moved comfortably into 7th position.

Bring on the Multi's & the T&F Champs, no batons or change overs to worry about, but of course, bring on State Relays next year.

Wet wet wet...

Friday night Little Aths - CANCELLED
Sat afternoon AV North West Region athletics - CANCELLED
Sat afternoon speed training (instead of racing) - You have to be kidding, it was wet, cold & windy - No way!


But I did manage to buy a pair of New Balance MR826GN shoes for $50....BARGAIN (I'll whack a pic on tmrw, I turning off so I can watch The Assassination of Jesse James on Foxtel, by all!

Gym, soccer & a short track set

In the gym for 45 minutes this morning, shoulders, chest, upper back, a little arms, obliques, lunges & squats, core & butt.
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Today was the semi final for the Plate Final, 5th - 8th, sadly our loss last week resulted in our team being dropped from 3rd to 5th....grrrrr AND can you believe it, we played 8th (Thunderbirds) who have only won 2/16 games and we lost in extra time to the Golden Goal rule, a penalty (which was deserved). FUCK is the only way I can describe how I felt.
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A quick set tonight, fast but short (in time). I eventually did 8 laps to warm up with some of the 17 year old boys and then some with Celeste and some of Burkie's girls. 4x200m in 1 or 2 sec slower than race pace and I did 2x150 with Lexie who was going slightly slower and then building the pace where she was FLAT out with 50m to go.

My 200m reps were: 31.90 / 32.02 / 32.23 / 32.95
I didn't time the 150m reps, but the first 30m was slower than I had been doing then the next 50m was very similar to my 200m pace and then from the 50m OMG, Lexie went at a pace that I COULD NOT!!! I did increase my pace but only for 30m (maybe)..., the second rep I just tried to hold a faster pace but the legs were not happy anymore. I finished off with 5 laps of the infield with various people.

DRMS

Well I kind of worked today....three days in a row the Victorian server for the Defence Records Management System (DRMS) was down for again and there is only so much work I can do with no documents....so after2 hours I went home!


So this made it easy to stick a 60 min run in today and I decided a flat dirt run was the 'call' for today, so I decided I would take advantage of the extra hours and make my way to the far side of the YY and run on the horse trails.


The above pic is from just off the freeway of my destination, but I was aiming for the other side.

This picture is nearing Toynes Rd and is a reminder that there are some hills in the west and I will have to arrange with the readers for a lazy 90 minutes over the Dec/Jan period....?

This picture is from the car park, all dirt, lots of 'fire trail' style roads with a lot of trees in the style of a plantation. I started in the direction of the fence for just over 1km before turning right and moving onto a trail along an old creek bed and immediately I could smell eucalyptus oil??? Whilst I knee there were gum trees everywhere, the strong smell was very different, so a quick stop and I smelt the leaves on a tree, WOW it was like smelling an oil bottle, but this was only in a few areas of the park. For those who do not know the area, this part of the YY park is used a lot by horse riders and bike riders who want to go fast.

The two above are 15 & 20 minutes into my run, just to give everyone an idea of the terrain. A nice run, 4:50 - 5:10 pace for 32 minutes, which found me back at my car, a quick drink and I dropped my shirt & phone (camera) and the back out again.

Its great being confident and comfortable, I have only been in this part of the park once before and I am very happy to run where-ever! Some was good and I will do again and some was shit and will not be seen again. 64 minutes all up, a great sweat and some sun on my back & shoulders, yay.
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Training with the kids tonight, was short sharp & over quickly, with aths on Fri and State Relays for the majority of the group on Sunday we did 3 laps to warm up, some drills, then they did 1x200, 150, 100 & 70, approx 1-2 sec off race pace.

Gym & AV Shield Round

Just 40 minutes in the gym this morning just after 6am, 12 min of easy riding on the bike and then some upright rowing, shoulder press, single shoulder raises and then some bi & tri work, I finsihed off with 5 min core work.
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For those readers not in Melbourne, it started raining in the west of Melbourne around 2pm and by 3pm it was pouring and continued doing so until 5:30pm, so the question I was being asked on my mobile by many was, "will we race tonight", well WHO KNOWS, but eventually it was confirmed by Clare who was at Aberfeldie, the meet was on, this was just before 6pm.

So the meet started but didn't finish properly. I couldn't care less if I got wet but I did not want to drive to Moonee Pond unless we were racing! So once I knew that the meet was happening, I jumped in the car for a 45 min drive. Once I arrived I started as a Club Helper, first I put the steeple onto the track, then down and then off, we were sharing these duties with Coburg. With only 5 parents here today and we needed 7 helpers, we had to struggle with athletes having to do duties, even though 5 REAL officials belong to Western Aths and they don't count, the new AV rules SUCK! Eventually a few more parents arrived.

Then 30 min before the 800m races I went for a 12 min run to warm up and then a few strides, yep as expected, the legs are heavy, oh well...I didn't really care too much. I lined up in the 5th heat which was called as a 2:35 heat, suited me and I guessed that I was probably ranked 4/5th out of the 10, I started slowly in lane one & at the cross over I was 7th, first lap in 76 and I was now 5th, back straight I moved into 3rd and with 150 to go I thought I might be able to move up into 2nd, but there was nothing left in the legs and then once in the straight a Coburg teenage boy zoomed past me and made me look like I was walking, I ended up 4th in 2:34. Whilst the legs were heavy, I actually felt the best after an 800m all season (meaning breathing etc). I then watched a few of the Wes Aths girls and in particular Claire who ran in the 4th heat and pb in 2:54.

With the rain starting very gently I made my way over to the 200m, in the final heat, crossed 4th in 30:11, happy with that considering. Watched Claire's pb in her 200m and then jogged in the rain for 10min with her, then home nice and wet. The relays were cancelled, probably due to the rain, lack of officials & athletes...

A solid Monday

I arrived home this arvo just before 4pm, a quick change into running gear and I grabbed a small towel and a T, rolled them up and off I went, running to the track to meet my junior group, 7.3km.

Like a well oiled machine, most of the kids were already there, some had completed their 2 laps and the rest were completing. I quickly had a drink and washed my face and got them all together (14 tonight) and took them all for a lap of dynamic drills/stretching.

Then 5x60m strides before starting 6x300m with a 100m shuffle. The majority of the group were aiming at 70-72 sec and a couple of the younger ones were aiming 75-78. I ran with the kids, generally in lane 2/3 and kept a group of 5 12/13 year old girls together, with a couple of boys leading. A good set, followed by the 'final' relay training session before the VLAA State Relays on Sunday.

With no one to pick me up (like last week as Jo is on school camp at Cowes), I ran home in 10 seconds quicker than my trip to the track. All up 18k.

Sunday morning

8.30am I meet up with a couple of kids from my squad, out for a 35 minute run along the Branding Yard Road and then onto a side trail off GCD, over to the Greyhound Track and back to Toynes Rd where the parents were waiting. Well done Hayley & Teagan.

I then ran the same course but at my pace, five minutes faster and then I joined up with Bel and ran an extra 15 minutes, 75 min all up.

Washed and vacuum my car (first time in a month or so), then vacuum and mop the house and do a few loads of washing.

I'm going out to dinner tonight with two fellow coaches, one (Burkie) who has just returned from the Pacific School Games, nine kids from Western Aths were selected for the Vic Team.

• Amy Cashin - Girls 14 years 2000m Steeplechase - Gold Medal (coached by Burkie)
• Courtney Scott - Girls 13 years 800m heat - 4th, did not qualifiy for final (coached by Keith Fearnley)
  Courtney Scott - Girls 13 years 1500m final - Bronze Medal
• Morgan Mitchell - Girls 14 years 800m - 2nd in heat & finished 8th in the final (coached by Burkie)
  Morgan Mitchell - Girls 16 years 400m hurdles, qual in heat & finished 6th in final (note she had to compete 2 years above her age group)
• Hayden Jacobs - Boys 13 years Shot Put - 12th in final (coached by his dad)
• Tom Temay - Boys 14 years 3000m - Bronze Medal (coached by Keith Fearnley)
• Callum Drake - Boys 15 years 3000m - 9th in final (coached by Keith Fearnley)
• Lachlan McDowell - Boys 16 years 400m hurdles heat - 4th in his heat, did not qualify for final (coached by Errol Hart)
• Pierre Van Jager - Men 18/19 400m hurdles - Bronze Medal (coached by me in 2006/7)
• Nathan Doherty - Boys 14 years 200m hurdles heat - 3rd, qualifying 9th fastest & missing the final (coached by dad & John Alchin)
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After some general food shopping and a good long black I came home and decided some stretching and inner leg exercises to get this knee in a better state would be a good idea, so a gentle 2.5k run and then 20 minutes of stretching and core work.

Well it was a good night...

I decided to go and have a few beers after work at Bear Brass in Southbank, the plan was 2 or 3 beers and then drive home. As the first 5 went down such a treat I decided the train would be a better choice and I was thinking I would be home 7ish...wrong

So this morning I was up early enough so I could jog to the train station, catch the train into the city, jog to my car and then pick up C & D for Little Aths.
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After having Subway with the boys I dropped them back home and then bummed around for a bit then I went for a 20 min easy run so I was nice and warm before stretching for 20 minutes or more whilst watching some Foxtel movies...very relaxing arvo with no commitments.

A tired Stu at the end of the day

Today was suppose to be a BIG day at work, but the server for our records managment system decided it didn't want to 'play'...so after a few hours I was lacking in work...so before my lunchtime soccer I strolled around the Tan twice in 36:12.

Then 2 games of football, the first with no subs was for my team Rangers), sadly we lost 3-2 and this may have dropped us from 3rd to 5th, just before the finals... :( Then I was asked to play as a standin for another team (Strikers). So a 8k run and 80 minutes of football playing midfield and forward meant I was a little tired. Back to my desk, still no server...... grrrrrrrrrrr
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The original plan for tonight was 'Hot 300s', but I knew Jo was tired (reports, reports & more reports) and I had already bashed myself today, so I amended to set. The plan was 2x200/2x150/2x120/2x100/2x70/2x50, the pace was 'fairly hot', approx 2 sec slower than 200m race pace with 3 min breaks. Tonight there were only seven in the group, due to school graduations, family stuff etc.

My times:

• 31.90 / 31.21
• 21.56 / 21.71
• 18.29 / 18.63
• 15.49 / 15.03
• For the 70m reps, we started at the 100m and started at stride pace and then accelerated at the 70m cone, the 50m we strode from the 80m marker. I didn't time the 70s or 50s as I was already running and didn't feel the need to muck around with my watch, my hand stop watch was with young Claire.

A casual cool down, 2 laps on the grass chatting with one of the 14 year old girls and then 2 more with Zac & Bel who had also finished up 4 the night. A bit of a chat with Bel about the discomfort in my right glute, more than likely the piriformis and I still have some aggrevation in the right knee, so two days rest and some ice and stretching is called for.

Running, coaching & pilates

Issues today resulted with me having to leave work at 12 to pick up Connor from school.... :(

So no lunchtime run, as planned, so Connor had to come to the track prior to coaching so I could run some laps. Whilst Connor practised some discus I jogged 5 laps to warm up in lane 8, whilst doing some gentle static stretching I chatted with Connor about his throwing.

I then jogged 15 laps in either lane 4 & 5 in 110-120 sec per lap, cruisy but moving, sometimes chatting with kids who were arriving early so they could jump, hurdle or throw (all depending on their personal pleasure). After my laps I chatted to Connor for a few minutes before completing 3x300m in 60 sec in lane 3, moving nicely, but I was aware of a niggling knee (which may be an under performing VMO) and a niggle in the right glute.
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Session for my junior squad, 5x200m, hot pace (just below race pace) with a 3:30 rest (including the walk back). After that session I immediately started General Training for WLAC, which involved warm ups, some drills for 30 kids and then allocating them to coached events (only a few helpers tonight), the majority stayed with me for running.
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Pilates tonight, 60 minutes, I have missed many sessions in the past month and I discovered that I have lost a little bit of core fitness and need to get back into my planks etc.

Gym and a regular track set...

In the gym just prior to 6:30am, some gentle weights to warm up and then a 35 min set of shoulders, chest and upper back with some oblique lifts.
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I arrived at the track at 4:45pm, strangely very quiet. I arrived at the same time as Luke (9 min 3k runner), for those who don't know Luke he is Cam's age and has continued to train very well evening though he has worked through a hairdressing apprenticeship and missed many races due to work, but still managed 9:01 last Tuesday night. We chatted and jogged five laps before Zac arrived and we continued on for another 3 laps. With the Pacific Sch Games & Aust All School Champs in ACT, we are missing many coaches and athletes (12 Wes Aths competing), so I looked after Burkie's group (most knew their session), mainly two girls who were to join my group, but one played funny buggers so I ignored her and moved on, the other trained magnificantly.

The set for the group with varying times depending on their current 800m form was a set we have done many times; 4x200 / 2x400 / 1x600 / 2x400 / 4x200

My times:

• 38.84 / 38.82 / 38.83 / 38.90
• 81.12 / 82.10
• 2:05
• 81.11 / 80.43
• 38.86 / 38.83 / 36.52 / 33.33

I cooled down and chatted with young Bec (Burkie's squad), a lovely girl.

The last month of the year starts

Well, in comparison to the previous five years I am MILES behind, the past four years I have run over 3000kms, not this year. Previous years I have been fit, not this year. But I still enjoy and I love my coaching, so all is good!

But I hope I can see a minimum of 200km for this month.
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Prior to running training with my junior squad I ran from home to the track, the intent was to cruise for 2k and then work, WELL work I did, a bloody strong head wind for over 4km...not happy, but a run was had on the road and a nice start to the month.



Once at the track I grabbed the kids (who had done their w/up with Jo) and took them for a lap of dynamic drills, then a few drills and strides. The set was 6x400m in 95-100 sec with a 60 sec recovery, an aerobic workout which all 11 did well and I cruised and talked in lane 3. A couple of laps to cool down and then relay training, which did not involve any running for me.

11k for me today

November's running stats

November Kms - 194 (150 in Oct)

YTD - 1553km

Injures - Just niggles, sore joints etc

Excuses - Other priorities

Events - A few rounds of track racing, but nothing special and nothing raced well.

Upcoming Events - A few AV track meets, but again nothing major planned

Goals - To run more than 230km and not injure myself

Summary - A better month than previous months, I even ventured back into the gym and the coaching is going VERY well as in the majority of the juniors have all PB numerous times (as kids do), but most are competing at times I didn't expect to see until the end of Feb and some of the teenagers and Jo are racing very well!

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To add some colour to my blog, on Sat evening myself, Jo & my three boys went out to Vietnamese for dinner, of course they thought it was funny.

A pleasant day for a run, but shit happens

Out the door from home 7:20ish, sunny and little to no wind with some warmth, very comfy just wearing a singlet. The first 3km were good, averaging 4:45 pace, but then the toilet sensation was starting to occur and in the middle of suburbia offers very little.

Just after 6k the top came off and I enjoyed the sun, but I did not enjoy the run at all, the entire time I knew I needed to slow down to get my tummy to settle.

Oh well, 11km done, not enough...shit happens

Gym & track session

This morning I went to the gym and rode the bike for 5 miles in just under 20 minutes, nice easy pace, just rolling the legs over. I then did 5 min of work on a 'Swiss ball' and then 10 min of leg stretching on the mats.
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Track set tonight after 4 laps to warm up and 5x60m strides was 4x250m & 4x200, I left my watch at home and ran behind the group and 'dragged' them in, as a guide Loren was taking off just prior to me and going through in 46/47, so I assume I was hitting 44 ish.

I had a HRM on one of the young girls, it was interesting to hear her results, consistently hitting 180bpm after each rep.
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Over this weekend I need to sit down and work out what race my little aths runners will compete in at the Region T&F Champs, a few of the kids & parents are starting to ask as entries are in before 31 Dec. I mentioned to a couple of other coaches, it is really a good feeling that the kids & parents put so much trust in my opinion, it really makes me realise I am a coach! :)

Junior squad, general training and Skeleton Creek

A little race leg weary...two laps of easy running by myself and then 2 with the juniors. Two brothers have been training with me when they can, both fairly fast, one an U11 sprinter who in time will need to move on to a sprints coach and his brother who is a good (not great) 400/800 U14 who is running 2:32 for 800. It is quite good having them around, it keeps some of my very fast U11 girls and an 10 boy in check. Tonight's set in very fast 800m pace was 2x300, 2x250, 2x200, 2x150 & 1x100 (fast). For me the hardest reps were the 300s, my legs were feeling very slow, firstly wearing trainers and secondly racing legs...

Still I managed the set and started to feel better by the end. A couple of easy infield laps to cool down.
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General training and then home (no pilates) and I then took off along Skeleton Creek for a 46 min run with Jo easy pace, probably 5:30ish, some on grass and some on asphalt paths, good to get a few extra kms in the legs (I know I don't do enough of this).

Rd 6 Shield Comp

This morning in the gym for just over 30 minutes, some upper back, chest, shoulders and some arm work, nothing too heavy, but a 'nice' short set.
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A lunch time game of football, we won 3-1, no goals for me, but I did have 6 'real' shots on goal and 'smacked' the goalie on all six occasions......, no reserves, the game was a little bit more work than I was hoping for, but I did play up forward, so that helped a bit, but I was drenched in sweat by the end.
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At Aberfeldie tonight for our first twilight meet, normally I'm not really a fan during November (holiday period is better), but tonight I was 'spewing' that I'm not fit, the conditions were perfect, no wind, low 20 degrees, great for racing.

Just two races planned for tonight, 800m & 3000m or 800m & 400m. I ran the 800m and ran in the 2:35 heat and this time it looked like a 'real' heat with 12. I started in lane 7, sharing my lane with Phil from Coburg, once started I moved in front of Phil and held a steady pace, at the cross over I was 7th and sitting on the rail, I held this position until the front straight where I past a couple of KSB juniors, first lap in high 75s, happy with that. At the 500m mark I moved into 5th, directly behind a guy from Willi who eventually tripped himself with 200m to go, thankfully I was able to move around him and I picked the pace up and moved into 3rd and JUST held off a fast finishing KSB guy in 2:33. So still very average, but an improvement.

After my 2k cool down I decided I would run the 3000m race and I was aiming for 95s, but I wasn't confident. A BIG heat, 79 runners, OMG, we had just watched an amazing 3k race, Liam Adams won in sub 8:15 and four others within seconds of him, great Club racing! The gun went for my race and after 100m I reckon I was 60th, so many start so fast, I'm not sure where I finished, but I generally only past others. The first lap was 97 but primarily run in lane 3 & 4, then 3 laps of 93, then a 97. The next lap was shit, with 700 to go I felt average and dizzy for a moment, in hindsight I should have worked through it, but I scared myself and moved into lane 4 to regroup and get out of the way and walk, but I quickly realised the 400m races were being run concurrently and I needed to get back into the race or 'step off'. I rejoined and didn't push myself and cruised in approx 100+ sec lap pace and finished in 12:14, which was an improvement but............................

A cool down run with Jo and Chris C (21) who ran invitational tonight after a 3 year lay off.

A Monday...

I arrived at the track earlier than my athletes, so I strolled in lane 8 for 5 laps and then a few of the kids joined me, all up 9 laps of easy jogging. Then some dynamic stretching and then 8 minutes of drills and 4x50m strides.

A few of the kids were a little stiff & sorry from their trip to the YY yesterday, so they only did 4 reps and myself and those who didn't YY did 6. I'm now not sure of the times (cleared my watch without thinking), but I did 6x300m in approx 800m pace with a 100m walk for recovery, all nice even pace.

I then trotted around for 50 min for relay training with the U10 boys who will be competing in the State Champs in the 4x200m.

You Yangs with a few juniors

This morning I had a few of the kids from my junior squad come and meet me and enjoy a 5.4k - 6k run. We ended up breaking into two groups, the front group sitting around 5:00-15 pace and the secondary group around 6 min pace.

I then went for a much faster 25 min run with Adrian and Blair.

A shorter session than normal, with Tuesday racing, I probably should have run further, but the legs felt tired, so....

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Finally 1500km run in 2008 (how embarassing minimal)

Rain rain, stay around

I helped set up for Little Aths, I then took warm ups for the Centre and then started the On Track program, then the RAIN came again! Then we went back on, then it RAINED again, then back on and then more rain. Meet cancelled so I helped pack up and then enjoyed a Saturday morning shopping and enjoying a coffee, very unusual...
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Out to Aberfeldie for Rd 4 of the Shield comp, but the Venue Manager cancelled the meet due to the rain, wind and constant thunderstorms.

A group of distance runners decided to run an invite 1500m race, I decided it would be beneficial but very aware it would basically be a 'time trial', but surprisingly the first 500m was run in a pack of 4. First lap was 84, second 87 and then finished in 5:28. So only 1 sec slower than last week but in MUCH tougher conditions.

I then chatted for 5 min and then joined Jo, Bel & Kirstin and joined in and completed a set of 200m reps. I started approx 1 sec behind the group, started at pace then after 20m I surged to come alongside and I then cruised wide of the group. I did 7 reps, mostly low 35s and a couple of high 34s with a walk back for recovery. Followed by a 10 min cool down.

Gym, soccer & a quickish track session

I started the day in the gym for 30 minutes, leg work and chest then some stretching.

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Soccer at lunchtime, we lost to the top team 5-3, at half time we were 3 all, but we didn't defend as well.... :(

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At the track tonight with my squad, I am in the midst of convincing them all to do an extra lap to warm up and then a group lap combining dynamic drills and not to stuff around too much and just get into the session..


For me, 3 laps in lane 4/5 of easy running, chatting with a guy from another squad, good to see Colin back on the track, 47 years old and CAN move! Then a lap with the squad (7), combining, skipping, butt kicks, side stepping, criss cross, high knees and some backwards running. Then 2x60m easy strides before changing into my spikes, then another 4 strides.


Tonight's session was 5x200m, 5x150m & 3x100m, 1:45 - 2 min btw reps & 3 min btw sets.

• 34.66 / 35.11 / 33.90 / 33.36 / 33.00


• 23.35 / 24.19 / 23.12 / 23.90 / 23.79


• 16.40 / 15.83 / 14.75

An enjoyable set, I even had some company alongside, Lauren (17) from Burkie's squad was running 150s and waited until I passed to join me. The 2nd reps of the 200 & 150 I got stuck behind and was too lazy to pop out and pass. The last 100 rep; instead of waiting the normal 2-5 sec after the 2nd group to move off, I only waited a fraction of a second, within a 10m Steph picked that I was just behind and gave me the oiii and then tried to surge, but a short burst put me in front. Whilst I know at the end of the day I can beat the young quickies, I would not put money on me over 100m against Steph. :)

A few laps on the infield to cool down after chatting with a few parents and kids. All trained VERY well, a special mention to Mia.

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A special mention to the WLAC U10 boys, congratulations on making the Vic Little
Aths Relay State Champs, they were progressed as one of the fastest 8 teams
across the State out of the non automatic qualifiers. :-)

Coaching session and pilates

A twenty minute run along the Fed Trail (10:30 out from the track and then returned in 9:36), then I joined in with my junior squad for 3 laps in lane 8 and then 4x80m strides on the grass infield.

Then 8x200m in 39/40 with the kids, predominantly in lane 2/3, I had two groups going, 14 kids this evening who all trained very well.
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My first pilates session today in a few weeks, its good to be back.

A set of 600m reps

45 minutes in the gym this morning, an all round set, lunges, squats, shoulders, upper back, arms, lower back, core etc.
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A 40 min game of football of a 3/4 pitch, great workout and loads of sweat.
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Tonight at the track, 5x600m @ 85 sec per 400m

• 2:10.25
• 2:08.91
• 2:10.43
• 2:09.81
• 2:07.09

Happy with the set, felt fairly comfortable and hopefully I'll be able to hold this pace for a 1500m very soon.

I should have, but I didn't...

So why didn't I run this morning...was I still tired? Did I have too much work?? Was I training in the evening??? Who knows????

At my desk at 7:30am, no more late starts for me, the boys are back at home with their mum after her holiday overseas (a cruise), so no more school dropping off for me.


This evening I went for a cruisy 20 min run along Fed Trail with the kids, about 5:20ish pace, then 6x70m strides on the grass and then some crunches, push ups, planks and then some gentle leg stretching.

That's all folk.....

Western Region Little Aths Relay Champs

No run this morning for me, a l o n g day for me, wandering around the track organising 11 nine/ten year old boys. My guess before the day started was the 'big chance' teams for my age group were our first 2x200 team and the medley team.

But no automatic qualifications, we came 2nd (first are the only qualifiers) in the medley, a tough race, a heat 75 minutes earlier and then following a very good Bacchus Marsh team. We had two 4x200m teams who both qual for the Region Final and finished 3rd & 7th, but only 2 are automatic, this team may progress to States as one of the faster non auto qualifers in the State, they were less than .3 sec behind first, so hopefully they go through for the experience.

But most importantly all eleven boys ran to the best of their ability and tried their hardest and I and their parents were all very proud.


I got home after spending nearly nine hours on my feet and decided NO run for me, but a beer was required!

AV Rd 4 at the Newport Aths track

With Little Aths last night I enjoyed a relaxing morning shopping with the boys for some new clothes and we picked up some well discounted PJs from Target, Wrestling for Connor (10), Bart for Declan (7) and Cars (the movie) for Kaelan (2).
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Round 4 of the Shield comp today at Newport, a busy day for me with the 3 boys in tow. For me just a 1500m and 200m race and some time at the local park. Windy start (always windy at Newport) in the 5:20 heat, I was hoping I could start with 85 sec and try to stick, but the wind was making that fairly tough. Memory tells me, 86, 89, 89 & 63 = 5:27, so better than the last one, but still 47 sec away from 2 years ago, but back then I was training for real. Hopefully some more valuable seconds will be removed and I can see something under 5:20.

With a quick visit to the boys, I then made my way over to the 200m start, 10 min later I was running, 30.08....shit, why did I pull up 5m out????

With some warm ups and cool downs runs etc I probably ran 8k for the day, very average.

A bit of faster stuff, ok a fair bit...

Not stacks of k's, but a fair amount of quality work. Another hot day in Melbourne, 33 degrees at 5pm and a LOT of wind in preparation of the 'so-called' thunder storms...

I started with 3 laps of easy jogging with a couple of the 17 year old boys, it was very tough running in the front straight, mental note - dodge the front straight tonight. Tonight's session was 1x300m, 2x250m, 3x200m, 4x150m & 5x100m.

After my warm up laps I suggested to the group that we would set up on the back straight for our strides (tail wind) and then start our reps in the surrounding area.

• 300m - 51.54
• 250m - 39.79 / 40.09
• 200m - 33.75 / 33.55 / 33.41
• 150m - 23.90 / 23.70 / 23.38 / 23.87
• 100m - 16.71 / 17.04 / 16.70 / 16.27 / 16.48

I enjoy the fast work and as per normal this set was a little faster than originally planned, but excluding the 300 rep all others are fairly equal, but not the originally planned times.

Indoor football, a few laps of the track & coaching

Busy busy.... still no training in the am, must play mister dad in the mornings. Wednesday is my junior group and then I run Little Aths General Training, which means organise at least 4 or 5 activities and coaches for 40-80 kids.

The work soccer league has been moved off the pitch for a few weeks, so we moved indoors, a great win (7-3) and a great cardio session.
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I arrived at 4:30pm and jogged 4 laps by myself and then got all of the kids to start their w/ups too. We then rolled around for a few laps of the infield doing dynamic drills etc. I joined them for 6x60m strides on the grass and then we moved onto the rubber in the HJ area for drills.

An easy set, with lots of aths this week for the kids. 6x120m @ 800m pace with a floating return on the grass.
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Then onto General Training...

Mister Unpopular

Yesterday I spent the day watching a couple of the youngesters from my squad who had qualified for the Victorian Primary School T&F Champs in Bendigo. Teagan & Chelsea had qual at their school, then Districts, then Regions before competing at States, so making it means you are in the top 16 in the entire State.



Teagan competed in TJ (5th) and the 60m H (7th), Chelsea who raced the first 600m to aggressively and ended up 10th, but I was so proud to be a part of their day.

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Now to my 'heading'.... a warm day in Melb, probably just over 30 degrees, but by the time training started it was 27 degrees, but of course the day had taken some toll and it was suggested that I needed to change the set, but I stuck to the session for numerous reasons.

• 4x200 (my times - 41)


• 2x400 (83)


• 1x600 (2:06)


• 2x400 (83)


• 4x200 (41)

I've done this set before, but today I was more stringent with the recovery times and strongly encouraged the set times. But Jo, Michelle & Claire were not convinced, but to my set...

• 38.56 / 39.00 / 39.49 / 38.61


• 81.51 / 79.37


• 2:04


• 81.34 / 80.14


• 39.49 / 38.45 / 36.92 / 35.00

The heat took its toll, but the wind was good for our track. I made some minor changes for some of the girls, but to Jo's credit she stuck it through, but I don't think Stu the Coach is too popular tonight..... oh well it will benefit, I know that!

Skeleton Creek / Foreshore Trail

Sunday morning run from home, 69 minutes along Skeleton Creek. Out the door 15 minutes after waking with the need to be home by NLT 9am so Jo could get out for her run before venturing into the Vic All School T&F Champs.



I ran on the grass next to the concrete path until the ashphalt path started and then I cross the creek and moved onto a dirt trail for a few kms before moving back onto the grass along the Foreshore Trail. Nice run but f.all to see, very boring, much prefer bush trails, but a run is a run and I can tick it off as done...

Soccer only

A game of soccer today, I played up forward, not a bad work out as we didn't have any reserves. But most importantly we won and have moved into the top 4 of a nine team competition.


Coaching tonight, I didn't run (sore fat pad on my right knee) but also so I could coach and watch the reactions to a TOUGH session! I love the innocence of some kids...tonight one of the girls asked what the session was and I replied 4x300 & 1x200 and she replied YAY, an easy session, thanks Stu. Another asked and she too was very happy with a short session! A minute or two later Jo asked....she was not so easily fooled....the session has been titled Hot 300s, in time the 5th rep will be another 300m rep. Flat out 300m with 7 min recovery.

Gym in the morning and some afternoon running

Thirty minutes in the gym this morning, some lower back work broken up with some lunges & squats. 15 minutes of core work broken up with some chest work.
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3k of gentle jogging and then 30 minutes of dynamic work with my young brigade and then relay training.
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For the next 12 days my boys are staying with me as Julie has gone o/s with a girl friend. It will be busy at Stu & Jo's house for the next week or so, esp in the morning & evening!

Melbourne Cup Day

No extra $$$ in my bank account as a result of the TAB.... :(


Track training tonight, 4x200m, 4x400m & 4x200m at 41 sec per 200m, that was the plan, but I was a tad too fast on the short reps...

• 36.5 / 37.67 / 37.28 / 37.23
• 80.76 / 82.01 / 82.1 / 82.1
• 37.54 / 36.95 / 37.47 / 34.13

Five laps to warm up, 6x70m strides and only 1 lap to cool down.

An easy double up

A late start at work this morning; I woke after and decided I should take advantage of an easy work day get out of bed and go for a morning stroll, so out the door and I ran to the Skelton Creek path and ran along the short path and then through some residential roads.


All easy pace into a slight head wind, so I ran 17:30 then walked 30 sec and then turned and jogged back arriving at home on 35:02. 6.5km in 5:20ish pace, a little bit of stretching, cereal for breaky, shower and off to work for a few hours.

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My afternoon session was a coaching session with the junior group, I arrived early so 3 laps by myself and then another 3 with some of the kids as they arrived and then a final lap with all 9 kids (a lap of dynamic drills), then some drills and 6x60m strides.

Due to the horrible wind I changed the session to 10x150 & 1 fast 100m. I floated at the rear of the group and all of my reps were between 23.8 & 24.5 (no 100m for me). I finished off with 2 laps of the infield to cool down.

You Yangs

I started the run with Cameron and Bailey (youngster from my junior group) and Jo. Jo only intended to only start with us and ran at her pace (of course), I was hoping that a few others from the junior group could make it today, but alas no.

It was great having Cam with me today, historically the LR is the one he seems to miss and he is making an concerted effort to return to training, so I have suggested a few weeks of running with his 'old man' before running Sundays with the faster group. We did 6km (4:50ish pace) with Bailey before leaving him with his mum & dad and then we continued along the Greyhound track which is a flattish run for another 45 minutes, all up 15km exactly (I had Jo's Garmin) in 76:02. An enjoyable run chatting with Cam, a good way to catch up with my oldest!


After the drive home & shower myself & Jo enjoyed breaky at the new Coffee Club in Point Cook, a little bit of domestic shopping and then a leg massage at the Chinese massage place in the shopping centre. This was the first time I had tried one of these places, enjoyable and again it showed that my legs are in good knick, good work on the lower back, glutes, hammies & calf, small amount of work on my ITB & shins, all good! :)

AV Rd 3 at Harold Stevens Athletic Track, Coburg

No Little Aths this morning, so Jo & I decided to spend the morning shopping, running related...Smith St (the seconds warehouses).

New Balance store, fleecy trackie pants for $20, great for bumming around in. Brooks store a tech T for $20 in my Club's colours. Nike store, boxer style running shorts for $30 & nearly a pair of Eldoret spikes ($70) but I decided I needed new runners more than spikes, but no shoes....yet. Jo, the shopping machine, had bought clothes etc but hadn't found the spikes she wanted so a short trip to Runner's World in Kew. Hmmm, Miler spikes for $80.....love them, but only in 9's and I need 9.5, but I did manage to buy a pair Mizuno Wave Rider 10 for $80.

The new shoes, dirty from the You Yangs excursion...

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The North West Region moved to the Coburg Aths Track today for Rd 3 of the Shield Comp. Nice day, a little wind on the back straight but nothing too bad and temps in the low 20s. I ran in the 2:40 heat for the 800m, 13 guys, I started in lane 4 with a KSB guy (John), at the cross overs I probably 10th, first lap in 76/77 and finished in 2:35.8 in 12th. I was happy as I actually called 2:35 prior to the race.

Next up for me was running the 3000m with a 12 year old girl I coach, Claire, she was running in her first seniors T&F meet. The plan was laps of 100sec, which happened. 99, 99, 97, 102, 104 & 2:22 for the final 600m = 12:23 for Claire and I ran 2:24 as a coach should...

A few minutes later I lined up in the second last heat of the men's 400m, OMG I thought I was going to crash on the last bend...but managed a 68.5.


A good day of racing, not great times, but a very enjoyable day! Jo ran well, Michelle ran well and Claire ran well, so as a coach I was very happy! Warm ups & cool downs just over 9k for the day.

October's running stats

October km's - 150kms

YTD - 1359kms

Injuries - Not really an injury, but I wasn't able to run for 4/5 days due to a stint of gout.

Excuses - Diet & choices.

Events - Two rounds of AV Shield, 2x200m, 3x400m (1 relay), 1x800m, 1x1500m & 1x3000m.

Upcoming events - T&F meets for Club points only. Goals - To compete with no injury and continue to improve on my current fitness.

Summary - Enjoying my running and coaching even more!

Short, fast & loads of tail wind!

Was it just windy in Werribee or was it all of Melbourne and quite warm & humid too...


No change to the set session, just a location change, instead of finishing on the finish line I had the reps finish on the 200m line so we had a strong tail wind! Tonight's plan was 4x150/4x120/4x100 with an approx 2 min break between reps and 3 minutes between sets. Quality and moving fast was the call for the group of seven, starting in small groups with me tailing behind and trying to reel them in.

My reps were:

• 21.56 / 21.16 / 20.48 / 20.35


• 18.21 / 18.08 / 17.83 / 18.01


• 15.79 / 16.01 / 15.97 / 15.55

Three laps to warm up, lots of drills & then strides before the spikes went on, the cool down was cut short as I needed to chat with the President of Little Aths about some stuff and then parents.

The weapons used for these speed sessions...not the best spikes I have owned, but serviceable.

A similar set to Tuesday

This afternoon prior to running Little Aths General Training I had 12 kids from 4:40pm for a session, a tough session for young kids but working their aerobic fitness/energy systems. Today 2 groups, one aiming at 44/45 sec 200m reps and the other group aiming 48 sec.

• 3x200
• 1x400
• 1x600
• 1x400
• 3x200

I ran the set with the faster group in lane 3, so with 5 laps of easy jogging prior to 4:40, then a gentle w/up with the kids and a 2 lap c/down on the infield.

A heading....

Looking after a sickie child (child number 4) today, so a nice casual start to the day, out of bed at 7:30am, very pleasant!


A track session planned for my group and a few others joined in, the pyramid set with the times I was aiming for are shown:

• 4x200m in 41 sec (2 min recovery)
• 2x400m in 83 sec (2 min recovery)
• 1x600 on 2:06 (3 min recovery)
• 2 x400m in 83 (2-3 min recovery)
• 4x200 in 41 sec (2 min recovery)

It was windy (of course) and a few wanted the times changed, NUP, stick to the plan, its not that bad!

My session times were:

• 200m reps - 35.33/ 37.00 / 37.06 / 37.11
• 400m reps - 79.06 / 80.63
• 600m - 2:08
• 400m reps - 80.55 / 83.56
• 200m reps - 36.91 / 37.20 / 37.7 / 33.33

Fairly consistent excluding one 400m. Finished off with some walking and then 2 laps of the infield.

200m reps and relay training

I arrived at the track and jogged a few laps with various kids and joined the entire group (only 9 today) together and we jogged a lap with skipping, butt kicks, sideways and criss cross with some surges before completing 5x50m strides on the grass.

We then did 8-10 min of strength, lunges, hopping, jumping etc before starting 8x200. I split the group into two, Connor had my stop watch and I ran with the second group. The front group only did 6 reps (2x3) and completed their reps in 43s with a walking 2 min recovery. I stayed with two older girls and we completed all 8 reps in 39 sec (except 1 in 40 and the final in 38).

Five kids from my squad were missing today, all with gastro! It is getting around.
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Relay training for 60 minutes with the WLAC U10 team and then a Western Aths meeting later on.

You Yangs

A nice solo run this morning in nice warm conditions, 24 degrees at 8am...yay. After 30 minutes I decided I would scare the animals and run with no top and those wallabies went racing in various directions. I even had a koala screaming and an echidna digging for China...

An enjoyable 75 minutes, no clouds, lots of sun with some heat! I ran the Branding Yard Trail, upto Flinders Peak, along Rockwell, over to GCD and then onto on of the MTB trails for 20 minutes before returning back to GCD, past Toynes Rd onto Greyhound and then back, just over 15km.

Then off to Altona for a lovely breaky with Jo, then back to my place to catch up with Cam after his 10 day cruise.

Little Aths & AV Shield Rd 2

A morning of Little Aths, I started with taking warm ups for the Centre and then the U10 & 11s had relays which I coordinated, then over to the U6 group (44 today) for their first 45 minute session.

I just finished the first session whilst the 1500m races started so I watched them from the infield. :) Then back to the On Track program which entailed some throwing a game and then a 100m race.
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After dropping C & D back home I arrived at Aberfeldie in time to go off for a 10 min warm up with a bunch of guys and then I made my way over to the 200m (30.04), a slight cross wind, but honestly I was hoping for sub 30. A quick change out of my spikes, into my flats and sipped on some water and then 7 minutes after the 200m I started the SLOW heat of 1500. I didn't have any expectations and was only competing for finals eligibility, but OMG 5:44 is slow and my slowest in many years.

I then worked as a helper for 50 minutes in the discus cage (what a shit job that is), I watched a few of my athletes compete and then finished off the day with a 400m in 66 sec.

A cool down jog with a few guys & girls.

Yes yes and yes

Aging and some better diet choices, especially quantity and YES I am talking about my love affair with euro beers......

Toe joint is very much on the improve and I could have run today, but I wanted to ensure all continues onwards.


Tonight some fast & high quality 400s were the call for the evening and some block work. So the question is, how can 4x400 reps be sooooo hard, well make them only 5 sec slower than current PBs with a 5/6 min recovery, but to the groups credit, they achieved with only small hiccups. A couple of new girls to the group, I know them both; Celeste (13) has been training with my group for the past month but using Burkie as her coach, but both coach & athlete have decided that she fits my style and group and will move over to allow me to set her entire program & guidance. Monique is a 12 year old who has come from the Primary School that I have been helping their distance kids, she is a basketballer who can run 2:45 for 800 with no training.

Overall very happy with the make up of the group and a very talkative mob who were very quiet after each rep today... :)

Goat Goat Goat

Well maybe the heading is a typo....

It very much appears that Stu's sore toe is gout....fuk..another diet issue! Getting better!


I took most of today off to support some of the Primary School kids in my squad, they competed in the Western Metro Primary School Champs, first 2 through to States on 10 Nov in Bendigo. Not ideal conditions, windy and cool, but as i told them times were not an issue, just placing.

The day started with the 800m finals, Chelsea in the 10 year old race - 5th 2:56, well raced, but just wasn't experienced enough or good enough. The comp then races went to relays and then heats for the 200 & 100 (I spent this time at work), ohhhh and those damned field events that get in the way of a good track comp.... ;)

Mia finished 4th in the 80mH and won bronze in the 100m and her team finished 2nd in the relay. Teagan 4th in the relays and 2nd in a very good 80mH and 2nd in TJ . Steph competed in the 13/12 year old 200 final and finished 5th and 4th in the relays. But back to some real races, finally the 1500m, I had 3 kids, Thomas in the 10s (but he is 9) who finished 10th. Then Chelsea for her second distance run for the day and only her second track 1500m race, the instructions where to settle quickly and not to let the first 5 go and try for 60-62 for the first 300, she got 61 and was coming 3rd, after 700 she decided she would move into first (she has never lead anything) and to her credit she stayed there and held off two efforts. Her previous PB was 6:11, today she won the Region Champs in 5:42. Claire ran the 13/12 year old race and ran a PB of 11 sec and finshed 5th. Great results all round!!!
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The night off for a few kids; a tough session of 4x400m reps near race pace (I don't think I was too popular tonight with 8 kids). The aim was 5-8 sec off race pace with a 5min (6 for the final rep) pace recovery. And the majority did it and did it well! But OMG there were some VERY quiet kids after each rep.

Sore toe

Hmmmm, not sure why, but the joint on my left foot is sore and quite uncomfortable!

NO run yesteday for that reason and just trotting around whilst the Brigade completed their session of 2 sets 3x 1 min on, 45 sec walk, 30 sec float with strides before & after.

I would have liked to sit with the front group, but it was good to watch all groups. I jogged back & forth and then did the c/down of 3 laps on the grass infield.

Round 1 of the Shield Comp

Busy busy, the story of my Saturdays... thankfully Jo was able to look after K (2yrs) whilst I did Little Aths On Track role this morning, a warmish and windy morning! I stayed late to watch all of the kids from the Brigade (my new name for the juniors) run there 400m, even in the windy conditions, two nearly ran PBs????

GREAT commendable runs to Teagan, Bailey, Elyse & Courtney!


A little bit of dealing of time at home and I easily decided that I didn't have sufficient time to sort the boys out once we arrived and warm up prior to the 800m men's race, so I opted to organise C, D & K before going for my own gentle warm up and then watch the ladies 800m races. I then took the boys over to the 200m area, so I could do my strides etc and then into a strong headwind I ran 30.72, which is the approximate time I guessed, so I was happy actually as I guess with no wind it was a sub 30, I just need to sort my blocks set up.....

I would have been happy enough to just race the 200 and with warm up & c/down I could have just watch, but some how I got 'convinced' to run in the 4x400m relay, oh well, another race in the legs (which will help), it felt ok, no idea of my time.

Yay its Thu, some speed work!

The program for the group was 12x150, Jo suggested 2 sets of 6x150, but I wanted quality, so the coach won and the entire group of 8-10 (depending on floaters) did 3 sets of 4x150m. I started at the back and had my watch on my reps:

• 21.5/21.5/22.3/21.4 (a poor decision & got blocked on the 3rd)
• 21.6/21.7/21.5/21.5 (took off the spikes after the 8th rep)
• 22.1/22.2/22.2/21.8

The spikes DO make a difference, as I tried just as hard in the 3rd set, but the times were slower and the shoes I put on where flats and very light, but they are not the same.

A gentle cool down. Happy the legs held up to the session, no achilles issues (I could not have done that last year) and I enjoyed chasing tonight (which I don't normally do well). Some of the ''pro' runners commented that I would make a shit handicapper as I wasn't crossing, but as I said, I need to be able to watch and I didn't want my group takingover the fininshing line... :)

A run in the city, track & pilates

This morning I was to meet Tania; I arrived 10 minutes early, so I started joggin instead of waiting, I returned and jogged around the parks waiting, no T girl. A quick call and I discovered she wasn't makingit, so I took off towards Fawkner Park and enjoyed a lap of the FP and then back onto the Tan, 40 minutes all up. Then into the gym for 15 minutes of leg stretching.


This afternoon I had the junior brigade do 5x120 strides individually so I could comment on each rep, then we did 8x150m reps, not sure of my times as all of watches were given to the kids. Probably 800m pace for me, but I was able to change groups and chat on the move.

Pilates at 7:30 for 60 minutes.

Tan, soccer & track training/coaching

A lap of the Tan in just over 19 and then a set of medium paced efforts up hills/steps/grassy hill and some fast strides, easyish for me, but poor old Tania was looking spent.

Soccer at lunch with one reserve and then the track in the evening with my squad. 2 sets of 4x300 with 2 min recov and 4 min between sets. I started with Jo for the first 2, sitting on her outside and then pushing though for the final 80m, but then I started 3-5 sec after and caught up to the group and then tried to power past, finishing in 54/55 sec.

Overall this session worked well, Jo starting to move forward, Claire racing tmrw did every 2nd a tad slower, Michelle only just returning back did 5 and Christian did the final 6. Also young Bailey joined in for 3 reps whilst doing discus training, which was great as he joined Jo on the reps that Michelle skipped. Overall a good set.

Cool down etc............

So who has hit the double figures?

Connor....yay and his dad never thought he would survive that long... :)


I started my day with a slow jog around the Tan and then onto the bike in the gym for 10 mile.

Afternoon/evening session with my young Brigade prior to Relay training, with kids arriving in dribs and drabs, this session was perfect, 8/10x200m at 40-45 sec depending on ability. This arvo I did the reps with the kids and ended up doing 15x200 (between 39-43 sec) with 90 sec recovery. So lots of easy laps before and after training.

Then coaching the U10 boys relay team.

Two days in Bendigo completing ATFCA Level 2

Sat & Sun in Bendigo completing the Distance events Level 2 Coaching course with Kevin Prendergast lecturing on Sat and Mark Donahoo today for walks & steeplechase, both gentlemen have coached athletes at the international level & Mark has also competed at World Champs.

Learnt lots and of course widen my support base/mentors. Now I have a small exam to complete.

Tan & Fawkner Park

An easy trot from Govt Dve along the Tan, up Anderson and then over to Fawkner Park, a lap in anti clockwise direction, then back to the Tan and then by myself I ran a 17 min lap of the Tan.

No track work tonight, just coaching.

Another long day

At my desk just before 7am no running this morning, I wasn't wanting to, so I didn't. Picked up C&D at 4:30ish, to the track for junior squad and then the first week of Little Aths General Training which I coordinate for the entire Centre.

Only a few from my group were training early so then they could concentrate on some jumping & throwing later on with General Training. A new 11 year old boy who ran 2m45s for 800m at PS Zones has joined the group which fits in very nicely and this will encourage a couple of the 2:50 runners. A tough set for the kids, 400m reps at approx 1500 pace, the instructions were run 400, walk 100, float 100 and then back into it x 4/5 depending. I was setting up General Training so I missed the first 2 reps and then joined in for 2 reps to get a feel of their pace and to chat with Shaun (new boy).


I finished off at the track at 6:50, took the boys home and then off to my 60 min pilates class. A tired Stu arrived home 8:45pm

Botanical Gardens, soccer, track

This morning I arrived at the Tan 6:20, I jogged on the grass near Govt Dve waiting for Tania then for 40 minutes according to Tania, I tortured her up grassy hills, up the stairs in the Sidney Music Bowl, up more grassy hills, up more more stairs and then up more grassy hills. There was hopping, jumping, steps, sprints and then long sprints....all up hills & stairs. :)
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Lunch time soccer, we lost 2-1, no reserves, but not as much running as some games for me, normally I play mid field, but today I played left back and my given the task of keeping a particular striker out of the game, it worked to a degree, he didn't score but he did cross for both goals...
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Track tonight, 3k warm up with various members & athletes I coach, 10 strides of 70m and then 6x600m reps with 3 teenage girls I coach in laps of 95 which I found comfortable and then I did an extra 2 reps (90sec laps) with Christian (18) who is returning after a season of aussie rules and is slowing returning to some endurance fitness. A few laps on the infield to cool down.

Gym, coaching

This morning I wasn't excited by the weather and didn't feel the need to get wet so I went to the gym, 2 treadies full and 1 broken, so I decided on the stationary bike. For whatever reason the Barracks gym only has bikes that use imperial measurements....whatever!

I rode for 10 miles (yes I know that is 16k) at an average of 18mph (nfi), which was a good workout, not flat out, but good. I then stretched lower back, glutes and hamstrings for 15 minutes.
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I met my junior squad at 4:40 (prior to relay training), no tempo run on the roads tonight due to the very strong winds which we would have had to run directly into for 2.5km before then enjoying a cross wind, so I decided 200m reps with a 200m float would be a better choice. As some of my squad arrived at 5pm, this meant I had two groups working at different stages and I ended up doing 16x200 in reps of 38 to 45 depending on who I was running with. Finished off with 50 minutes of relay coaching with the U10 boys, for long term readers, you may remember I coached the U9 boys last year and very much enjoyed the time with the boys and also the medals and great efforts from the boys and I also enjoyed the camaraderie between me, the boys & the parents....BUT I did not enjoy the politics of my Centre and stated I wouldn't be involved again...but due to popular demand from the boys (including Connor) I am back again and I have a Team Manager who will deal with the politics and I will coach. :)