I started work at 6:30am so I could go for another 30 sec on/off run at lunchtime. On the Tan just after 12pm, I ran/walked 1km from Govt Dve and then returned, so all up 2km, 30 sec running and 30 sec walking. Basically it felt the same as yesterday, not easy, but no pain, just weird & heavy on the left side!!!
I was very happy when I woke this morning as I had no pain or problems as a result of my first run back or the pilates, so at least something has gone my way.
Tonight I had to stay at work until 5:15ish and didn't arrive at the track until after 5:45pm, but I had contacted all of my group and confirmed their session, most easy; the Pierre & Scott 8x200 in 33-5 sec with walking recoveries. Michelle, some block work, some hurdles drills & 8 runs over the steeple and then 2x120m and Clare 10x200 with floats. I also had two juniors who ran 4 laps, then some short fast strides and then 45 min with the throws coach preparing them for the State Multi's. Next week I have a new 14 year old girl that has asked to join my group, Melissa, she is doing TJ, HJ, 400m & 800m at Regionals. She lives very close to me and we have been chatting over the past month and now has decided she would like to join the group officially. :)
Thursday 31 January 2008
Wednesday 30 January 2008
A run....kind of :-(
Wednesday night's is Little Aths General Training starting at 5:30pm, normally I have a bunch of 20ish kids and with some coaching assistance we generally have 4 activities for training. Tonight we had over 40 kids (wow)...Region Champs in 3 weeks has raised the awareness in the U9-12 groups.
I arrived at the track just before 5pm, a quick chat with Burkie and off I went for my 30 sec on/off on the track...hmmm I started and thought to myself wow this doesn't feel as easy as I want, my watch alarms so I start walking for 30 seconds, then another beep and I run again. After one lap I thought I would start to feel more comfortable but that wasn't the case, I wasn't experiencing pain, just a little discomfort, but overall my left leg felt like a lead weight and just would not move as quick as required or drive powerfully!
All up 1600m when I decided that was enough!
7:30pm I did my first pilates session for a year, a good session, lots of hip & hamstrings as well as the core. A few exercises felt ... strange ... but no pain so all was good.
I arrived at the track just before 5pm, a quick chat with Burkie and off I went for my 30 sec on/off on the track...hmmm I started and thought to myself wow this doesn't feel as easy as I want, my watch alarms so I start walking for 30 seconds, then another beep and I run again. After one lap I thought I would start to feel more comfortable but that wasn't the case, I wasn't experiencing pain, just a little discomfort, but overall my left leg felt like a lead weight and just would not move as quick as required or drive powerfully!
All up 1600m when I decided that was enough!
7:30pm I did my first pilates session for a year, a good session, lots of hip & hamstrings as well as the core. A few exercises felt ... strange ... but no pain so all was good.
Tuesday 29 January 2008
I thought about it, but....I didn't do it
I intended to go for a run tonight at Aberfeldie after the 1500m races, 30 sec on, 30 sec off or 1 min on & off, but after a fairly active day of moving around the office I felt tired in my hip region, so I thought safe was the right ingredient.
Tmrw I will be at the track to run General Little Aths training starting at 5:30pm, so I will get there 5ish and run on the track, 200m on/off.
Tonight I only had two athletes running, a underage female and an open age women, so a quiet night. The guys skipped racing for a tempo session on the roads and one or two were tired and not wanting to race.
Tmrw I will be at the track to run General Little Aths training starting at 5:30pm, so I will get there 5ish and run on the track, 200m on/off.
Tonight I only had two athletes running, a underage female and an open age women, so a quiet night. The guys skipped racing for a tempo session on the roads and one or two were tired and not wanting to race.
Sunday 27 January 2008
Not a long run, but a visit to the You Yangs
Many of the distance runners from Western Aths were out in force this morning, about 25 without some of the regulars, even Adrian came over from Tassie and enjoyed a couple of hours with some of the guys.
As a couple of my athletes were there running I decided to enjoy a 6km walk with two of the mums. An enjoyable walk, but gees it takes a lot longer to walk than run, no matter how slow you run!
Injury report; I know I can't run still, but no pain, just some discomfort in my hip flexor.
Three of the songs that I voted for in the Triple J Hottest 100 made the Top 10, Silverchair, John Butler Trio & The Panics. Whilst I don't mind the top song by Muse, I still wouldn't buy any of their music.
As a couple of my athletes were there running I decided to enjoy a 6km walk with two of the mums. An enjoyable walk, but gees it takes a lot longer to walk than run, no matter how slow you run!
Injury report; I know I can't run still, but no pain, just some discomfort in my hip flexor.
Three of the songs that I voted for in the Triple J Hottest 100 made the Top 10, Silverchair, John Butler Trio & The Panics. Whilst I don't mind the top song by Muse, I still wouldn't buy any of their music.
Saturday 26 January 2008
Physio appt & massage on Friday evening
A full day at work and then at physio after 5pm, very little pain in my back now (but the physio can still find a spot), he also tells me that my back is tight, but as I have NEVER had any probs I'm not too concerned. Glutes, no pain at all and that was proven during the massage, I still have some constant discomfort in my hip flexor and a 'tingling' sensation in my upper leg, but a vast improvement and I can finally raise my leg so the quad is parallel to the ground with only a little bit of pain. I was even able to jog (very slowly) on the spot for 5-10 sec with no problems. So some manipulation of my back and some massage etc of the hip flexor. Back in a week, still no running, no pool running and minimal stress on that region. But he is happy for me to do pilates and he has said I can jog for periods of 30 sec on Wednesday, so I will miss the final round of the Shield Comp and the Region Final next Sat is probably at 5% possible... :(
After my physio I had a 90 min massage with Narelle, I got some attention to my achilles which felt GREAT according to Narz, except for a 10 cent coin size area on my heel, VERY sore when thumbs get jabbed in there!!! So the heel was iced whilst the massage continued. Glutes very good, even an elbow raised no pain :-) According to Narz, she too doesn't think my back tightness is a concern, she believes that is just me. Both ITBs were given a GOOD work out which caused some sweating and discomfort, but overall Narz said he leg muscles felt good.
Waking this morning, I can feel I am still improving, no ill effects from the massage; my legs felt great except for the heel. Today at Little Aths I was moving around a lot easier, still average on stairs and when I broke into a small trot, I discovered that I was very slow and 5-10m was far enough, so NO running for a few more days.
After my physio I had a 90 min massage with Narelle, I got some attention to my achilles which felt GREAT according to Narz, except for a 10 cent coin size area on my heel, VERY sore when thumbs get jabbed in there!!! So the heel was iced whilst the massage continued. Glutes very good, even an elbow raised no pain :-) According to Narz, she too doesn't think my back tightness is a concern, she believes that is just me. Both ITBs were given a GOOD work out which caused some sweating and discomfort, but overall Narz said he leg muscles felt good.
Waking this morning, I can feel I am still improving, no ill effects from the massage; my legs felt great except for the heel. Today at Little Aths I was moving around a lot easier, still average on stairs and when I broke into a small trot, I discovered that I was very slow and 5-10m was far enough, so NO running for a few more days.
Thursday 24 January 2008
Still no running
Thank you very much for the comments and emails re my Nan, your thoughts my way have been very much appreciated. I am the oldest grand child in my family (24 g.children & 24 great g.children) and I was asked to do a reading with three other grand children which went ok. As far as funerals go, it went well and to the best of my knowledge all of the family were able to attend.
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Finally I am not limping anymore, well not obvious to others, but I am still experiencing discomfort in my l.glute, a little bit in my lower back and of course the l.hip flexor. During the past week or so I have experienced some of the worse muscular pain in my lower back ever for me and the tingling and the shooting pain down my leg have been very disconcerning, but finally it all seems to be starting to settle.
Another physio appointment tomorrow and then a massage to work the back and legs. Of course I am hopeful the hip will continue to improve, especially as the AV Region Finals are on Sat 02 Feb and Western Aths wil have two Open Men's teams competing. A few weeks ago I thought I 'may' have been selected for the Div 3 team in the 800m and/or the 3000m, but right now I'll be happy to be able to run anything, or at least be running and possibly be able to make the State Shield Finals if both teams make it that far... :(
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The last few weeks I have been lucky enough to concentrate on my coaching, which has been good as I have been in a position to give those who want a little more attention than I normally can. A few are now experiencing some good PBs, which has been satisfying for me as I changed their normal structure and increased there workload and concentrated of some solid endurance training over the Christmas period. I am hoping that there are a few more just around the corner with State Relays, Little Aths Region & State Champs, State Multi's, Shield Champs & AV Champs still to come.
Also a few in the group for various reasons are now starting to concentrate move on the cooler months and starting to get ready for R4K and the AV Winter Season, sadly I am in that group.
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Finally I am not limping anymore, well not obvious to others, but I am still experiencing discomfort in my l.glute, a little bit in my lower back and of course the l.hip flexor. During the past week or so I have experienced some of the worse muscular pain in my lower back ever for me and the tingling and the shooting pain down my leg have been very disconcerning, but finally it all seems to be starting to settle.
Another physio appointment tomorrow and then a massage to work the back and legs. Of course I am hopeful the hip will continue to improve, especially as the AV Region Finals are on Sat 02 Feb and Western Aths wil have two Open Men's teams competing. A few weeks ago I thought I 'may' have been selected for the Div 3 team in the 800m and/or the 3000m, but right now I'll be happy to be able to run anything, or at least be running and possibly be able to make the State Shield Finals if both teams make it that far... :(
_______________________________
The last few weeks I have been lucky enough to concentrate on my coaching, which has been good as I have been in a position to give those who want a little more attention than I normally can. A few are now experiencing some good PBs, which has been satisfying for me as I changed their normal structure and increased there workload and concentrated of some solid endurance training over the Christmas period. I am hoping that there are a few more just around the corner with State Relays, Little Aths Region & State Champs, State Multi's, Shield Champs & AV Champs still to come.
Also a few in the group for various reasons are now starting to concentrate move on the cooler months and starting to get ready for R4K and the AV Winter Season, sadly I am in that group.
Saturday 19 January 2008
Still limping
What an exciting few days....not really!!!
A lot of pain in my back where the flexor attaches to my spine (from some manipulation), a very sore glute which according to the physio would happen and still a sore hip flexor.
Tue, Wed & Thu were not pretty, lots of limping and sitting down as I could barely walk more than 5 minutes. Lots of sharp pain and loads of complaining. Fri there was some improvement, but I still was struggling to walk more than 8 min or so but without the sharp stabbing pain.
Today (Sat) I have been able to get around and was able to manage a morning of Little Aths with minimal limping.
Back to work on Monday and off to physio on Monday night after coaching.
Sadly last night just after 9pm my Nan past away after her third heart attack in a few days.
A lot of pain in my back where the flexor attaches to my spine (from some manipulation), a very sore glute which according to the physio would happen and still a sore hip flexor.
Tue, Wed & Thu were not pretty, lots of limping and sitting down as I could barely walk more than 5 minutes. Lots of sharp pain and loads of complaining. Fri there was some improvement, but I still was struggling to walk more than 8 min or so but without the sharp stabbing pain.
Today (Sat) I have been able to get around and was able to manage a morning of Little Aths with minimal limping.
Back to work on Monday and off to physio on Monday night after coaching.
Sadly last night just after 9pm my Nan past away after her third heart attack in a few days.
Tuesday 15 January 2008
Strained hip flexor
Late Sunday arvo I started to experience some discomfort in my left hip flexor by the evening I was finding walking a problem, even from the movies (American Gangster) back to the car was an effort which was concerning.
Monday morning I attempted to book an appt with my physio (Bel) but wasn't able to get in, not thinking it was too much of a concern I decided no run and I would bum around Highpoint shopping centre...well that wasn't the smartest idea, nearly every 8-10 minutes I needed to sit down for 5 minutes for the discomfort to subside.
Once home I tried to book in at Bel's other Clinic, no luck, so I made an appt for any available physio for Tue 10am. Monday night had its moments where I woke with a very sore left leg, esp the very top of the quad/hip flexor.
Diagnosis; strained hip flexor with a possible small tear (both sides have below average movement...more bloody parts of my aging body to stretch), some massage, dry needling (first time, no pain) and then icing (shit I better do that again...now). No running for a few days and another appt on Thu. In hindsight I did notice my quads were more tired than normal on Sunday when going up the hills, the physio said I was probably fatiguing and the hip flexor received the extra work... So no running for an unknown period at this stage, even walking is difficult. For the next week at least, no running, minimal walking, no swimming, no pool running, no bike riding.
Tonight Western Aths are competing at Aberfeldie, this will be my first AV meet I will miss since May 06... :(
Monday morning I attempted to book an appt with my physio (Bel) but wasn't able to get in, not thinking it was too much of a concern I decided no run and I would bum around Highpoint shopping centre...well that wasn't the smartest idea, nearly every 8-10 minutes I needed to sit down for 5 minutes for the discomfort to subside.
Once home I tried to book in at Bel's other Clinic, no luck, so I made an appt for any available physio for Tue 10am. Monday night had its moments where I woke with a very sore left leg, esp the very top of the quad/hip flexor.
Diagnosis; strained hip flexor with a possible small tear (both sides have below average movement...more bloody parts of my aging body to stretch), some massage, dry needling (first time, no pain) and then icing (shit I better do that again...now). No running for a few days and another appt on Thu. In hindsight I did notice my quads were more tired than normal on Sunday when going up the hills, the physio said I was probably fatiguing and the hip flexor received the extra work... So no running for an unknown period at this stage, even walking is difficult. For the next week at least, no running, minimal walking, no swimming, no pool running, no bike riding.
Tonight Western Aths are competing at Aberfeldie, this will be my first AV meet I will miss since May 06... :(
Sunday 13 January 2008
A shorter YY run & then watching the Vic U23 Steeple
Out to the YY this morning, 20ish degrees but sadly no sun (how is a guy suppose to work on his sun tan when the sun hides away...). Lots of juniors today (getting ready for Region & VLAA State titles in 6 weeks) and a handful of seniors, even Clare back from Hawaii last night came for a morning stroll.
Adrian already had run for 60 minutes joined us myself and Mel (& Matilda the dog) and we made our way up to the Turntable carpark, WOW my quads had f.all energy after Thu hills and yesterdays track session. We ran 12.8km with only a short toilet stop and then a drinks break at the 9km marker.
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This arvo I went out to Doncaster with Burkie to watch Luke run in the Vic U23 3000m Steeple Champs, he didn't have the best race and finished 5th in 10:23, not the time he wanted and to be honest he should have finished 4th or 3rd, but when he dropped of the lead pack he just wasn't prepared to work later on and allowed himself to slow from laps of 75 to 90 for his final 2!! :(
Adrian already had run for 60 minutes joined us myself and Mel (& Matilda the dog) and we made our way up to the Turntable carpark, WOW my quads had f.all energy after Thu hills and yesterdays track session. We ran 12.8km with only a short toilet stop and then a drinks break at the 9km marker.
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This arvo I went out to Doncaster with Burkie to watch Luke run in the Vic U23 3000m Steeple Champs, he didn't have the best race and finished 5th in 10:23, not the time he wanted and to be honest he should have finished 4th or 3rd, but when he dropped of the lead pack he just wasn't prepared to work later on and allowed himself to slow from laps of 75 to 90 for his final 2!! :(
Saturday 12 January 2008
First track session for 2008
Yesterday I had a massage with a MT recommended from my physio as my regular MT is o/s, recently married. The massage was to give my lower legs a good working over and to find any 'spots', it always amazes me how strong under 50kg women can be... Overall Rochelle said my legs were in pretty good condition, considering the achilles problem and the lack of regular massages over the past 4 months. She found a spot in each calf, the left far more tender than the achilles affected leg, the Gastroc had a VERY sore spot which required a fair bit of work. Also the right peroneus brevis was tender, which she said may have received extra work due to foot placement when the achilles was sore.
This morning was my first track session since 29 Nov 07 due to achilles issues. The planned session was 4x200m in 40 sec with 1-2 min jog recov, 4x400m in 81 sec with 2-3 min jog recov and then 4x200m in 40 sec with 1-2 min jog recov.
I started off with a 2.5km w/up of easy jogging and then a lap of dynamic w/up and then 5 min of drills before 3x50m strides, I then changed into my flats and then did 2 more strides a little bit quicker.
Starting all of the reps in lane 2 at the 200m start line, the reps (recov) were:
36.74 (1:04)
38.30 (1:05)
37.85 (1:07)
38.36 (2:01)
80.84 (2:08)
80.76 (2:20)
82.00 (2:45)
82.36 (2:42)
37.04 (1:10)
38.55 (1:10)
38.87 (1:26)
33.2, I then walked 300m, changed shoes and slowly jogged 2 laps in lane 8.
Overall fairly happy, I would have liked if I could have stuck with the jogging recovery, but I walked parts of each set and the achilles started to trouble me during the second set of 200s.
This morning was my first track session since 29 Nov 07 due to achilles issues. The planned session was 4x200m in 40 sec with 1-2 min jog recov, 4x400m in 81 sec with 2-3 min jog recov and then 4x200m in 40 sec with 1-2 min jog recov.
I started off with a 2.5km w/up of easy jogging and then a lap of dynamic w/up and then 5 min of drills before 3x50m strides, I then changed into my flats and then did 2 more strides a little bit quicker.
Starting all of the reps in lane 2 at the 200m start line, the reps (recov) were:
36.74 (1:04)
38.30 (1:05)
37.85 (1:07)
38.36 (2:01)
80.84 (2:08)
80.76 (2:20)
82.00 (2:45)
82.36 (2:42)
37.04 (1:10)
38.55 (1:10)
38.87 (1:26)
33.2, I then walked 300m, changed shoes and slowly jogged 2 laps in lane 8.
Overall fairly happy, I would have liked if I could have stuck with the jogging recovery, but I walked parts of each set and the achilles started to trouble me during the second set of 200s.
Thursday 10 January 2008
Lerderderg State Park
OMG, my Club mates are trying to kill me (as one of my athletes keeps saying)....
Just before 7:30am myself, Cookie & Ads left Hoppers for Lerderderg SP near Bacchus Marsh for 70-80 minutes of running (but we suspected walking would be included). With Cookie as our 'travel director' we knew we were in for a good experience, lots of good views, a good course but tough!!!
I hope in the next day or so I can organise to download the data from my Garmin, but my PC may put a stop to that as I would like to see the elevation graph. Where we parked the car it was 320m and after 2.5km we were at 510m and I had already walked and was wondering WTF had I got myself in for, but I soon discovered that the remainder of the run was not as hard (yer right....). The next few km we ran between 440-480m but my legs were already asking WTF have you done!! ;)
I took some really nice shots on my phone today whilst running and I will download in the next day or two (when it cools down and I have the patience to sit next to the cptr) and post here. With running & some walking up the hills for fitness & achilles reasons (more fitness & self preservation) I past the 10k mark in 57:20, OMG, how slow is that!!!
We continued on and seen some great sights and some nice big hills, I of course struggled but survived the run of 13.65km in just over 84 min, how slow is that??? For me there was a fair bit of walking but that is all included, Cookie walked a little and Ads (the Machine, ran the entire time, even back tracking to see how the common persons run... :) )
I (40) wore my Garmin and provided those stats, both Ads (33) & Cookie (45) wore HRM. Normally my HR is a little higher than Cookies, interestingly his highes today was 190 and his average was 156, Adam was very impressive, highest 162 and averaged 136bpm, WOW, this track was waaaaaay too hard for that low of an average HR, but he is looking fit and his prep for the Boston Marathon is going along really well!
Rapt to have run a brand new course today and we have decided it will be a great course to introduce to other open age runners within our Club and even though I struggled BIG time, I will go back for another 'bashing'.
Just before 7:30am myself, Cookie & Ads left Hoppers for Lerderderg SP near Bacchus Marsh for 70-80 minutes of running (but we suspected walking would be included). With Cookie as our 'travel director' we knew we were in for a good experience, lots of good views, a good course but tough!!!
I hope in the next day or so I can organise to download the data from my Garmin, but my PC may put a stop to that as I would like to see the elevation graph. Where we parked the car it was 320m and after 2.5km we were at 510m and I had already walked and was wondering WTF had I got myself in for, but I soon discovered that the remainder of the run was not as hard (yer right....). The next few km we ran between 440-480m but my legs were already asking WTF have you done!! ;)
I took some really nice shots on my phone today whilst running and I will download in the next day or two (when it cools down and I have the patience to sit next to the cptr) and post here. With running & some walking up the hills for fitness & achilles reasons (more fitness & self preservation) I past the 10k mark in 57:20, OMG, how slow is that!!!
We continued on and seen some great sights and some nice big hills, I of course struggled but survived the run of 13.65km in just over 84 min, how slow is that??? For me there was a fair bit of walking but that is all included, Cookie walked a little and Ads (the Machine, ran the entire time, even back tracking to see how the common persons run... :) )
I (40) wore my Garmin and provided those stats, both Ads (33) & Cookie (45) wore HRM. Normally my HR is a little higher than Cookies, interestingly his highes today was 190 and his average was 156, Adam was very impressive, highest 162 and averaged 136bpm, WOW, this track was waaaaaay too hard for that low of an average HR, but he is looking fit and his prep for the Boston Marathon is going along really well!
Rapt to have run a brand new course today and we have decided it will be a great course to introduce to other open age runners within our Club and even though I struggled BIG time, I will go back for another 'bashing'.
Wednesday 9 January 2008
An easy run in Hoppers
A beautiful morning for a run, a lazy morning sitting at home preparing some programs for athletes, once finished I got out the door at 11am, beautiful! Low 20's, no wind and lots of sun, perfect for a casual run with no top.
I decided to wear my Garmin, running from home I ran along Mossfiel Dve until I got to the grassed floodways and I ran on the grass for the softer surface. I ran 4km in 19:48, then I walked 500m out and then back in 9:50 and then I ran the 4km back home in 18:58.
I then walked to cool down and then stretched concentrating on my lower legs and quads. Then I did some planks, sit ups and push ups to finish off an enjoyable morning.
82km YTD (template issues...grrrr)
I decided to wear my Garmin, running from home I ran along Mossfiel Dve until I got to the grassed floodways and I ran on the grass for the softer surface. I ran 4km in 19:48, then I walked 500m out and then back in 9:50 and then I ran the 4km back home in 18:58.
I then walked to cool down and then stretched concentrating on my lower legs and quads. Then I did some planks, sit ups and push ups to finish off an enjoyable morning.
82km YTD (template issues...grrrr)
Tuesday 8 January 2008
First track meet for 2008
For the past couple of months I had been contemplating competing in the 3k Steeple event tonight, to help collect points for the Club and as it is one of the events in the Region & Shield final and if I competed it would ensure that I would play a part in the Div 3 team. But I decided on Sunday that I wasn't fit enough and I didn't want to place that much pressure on my achilles, as I believed as I tired I may end up landing too much on my heel (esp on the water jump), i also decided I would run the 3000m only tonight.
With only one race tonight, I was able to get in a few gentle jogs with some of the guys when they were preparing for their 800m race etc and also I was able to watch Pierre and Jo's 800m, both were not what they wanted; Pierre ran about 5 sec slower than normal and Jo about 5-8 sec slower. I then went for a jog with the guys when they were cooling down.
With the 3k starting soon I went for another jog and then sat down to do some static stretching, so by race time I had already run over 6k, all nice and gentle. Today's goal was to run consistent and run under 12 minutes and happily I can say I did both.
Splits: 95.9, 97.4, 96, 95.9, 95.9, 94.9, 95.6 & 41.8 = 11:53.8, 15 seconds faster than last time and to be honest I felt in control and probably should have started to increase a bit more, but it was a positive race, even though it is a LONG way off (2 min) my PB from Feb 06.
Finished off with a solid cool down, 1.8k with a 14 year old girl and then 3 laps with Adrian & Ads.
With only one race tonight, I was able to get in a few gentle jogs with some of the guys when they were preparing for their 800m race etc and also I was able to watch Pierre and Jo's 800m, both were not what they wanted; Pierre ran about 5 sec slower than normal and Jo about 5-8 sec slower. I then went for a jog with the guys when they were cooling down.
With the 3k starting soon I went for another jog and then sat down to do some static stretching, so by race time I had already run over 6k, all nice and gentle. Today's goal was to run consistent and run under 12 minutes and happily I can say I did both.
Splits: 95.9, 97.4, 96, 95.9, 95.9, 94.9, 95.6 & 41.8 = 11:53.8, 15 seconds faster than last time and to be honest I felt in control and probably should have started to increase a bit more, but it was a positive race, even though it is a LONG way off (2 min) my PB from Feb 06.
Finished off with a solid cool down, 1.8k with a 14 year old girl and then 3 laps with Adrian & Ads.
Monday 7 January 2008
Morning run, swim and then a police escort
With both David & Nic at work this morning I decided I would run the Sat morning course and then go and have a swim before going back home. The BIG question was would I remember the course and not get lost???
An enjoyable run, mids 20's no shirt, with only a small detour around the Lake area of about 150m I measured the run at 8.5km, I stopped and had a drink and then turned back and jogged slowly to Sting Ray Beach and had a good walk around in the cool water and then a short swim. My quads were tired from the hilly run yesterday and the walk in the water was great, I then jogged back slowly, all up 12k.
David dropped around in his work car just as I was packing my bag, so I asked him for directions, but better still he gave me a 'police escort' to the main road, even with flashing lights to start off with... :)
An enjoyable run, mids 20's no shirt, with only a small detour around the Lake area of about 150m I measured the run at 8.5km, I stopped and had a drink and then turned back and jogged slowly to Sting Ray Beach and had a good walk around in the cool water and then a short swim. My quads were tired from the hilly run yesterday and the walk in the water was great, I then jogged back slowly, all up 12k.
David dropped around in his work car just as I was packing my bag, so I asked him for directions, but better still he gave me a 'police escort' to the main road, even with flashing lights to start off with... :)
Sunday 6 January 2008
My first Fun Run for the year
Surf to Surf 10km Fun Run started with the 6k walkers at 9:45am and the runners at 10am (late start?). David & I jogged to the start from Nic's place, about 2k and we both commented on how humid it was when we arrived to register, but it was very cloudy (until 10 min before the start). Minutes before the race started it was announced that there were a record amount of starters, 711. David & I got ourselves about 10m from the front of the pack, once the race started I discovered we were going up a hill within 30 seconds and that hill continued on for the first km.
Just to clarify, I knew the course was hilly and I knew I wasn't too fit after minimal training in Nov & Dec and of course the 'dicky achilles'. David & I ran the first couple of kms together, 4:30 & 3:53, which were fairly hard work, David started to pull away from me and started to receive some attention from a passing Police Van, which was quite funny. I walked the crest of a few of the hills, partly protecting my achilles as the hard paths & hills were taking their toll. The final three kms I ran 9:20 & 4:35 (last km), the entire course was hilly with little respite. Finishing place 94th in 45:02, probably the slowest 10k in MANY years; David finished 69th in 43:XX, neither of us were that excited but we both knew neither had 'really raced'. Scott Rantall won the race in 34 minutes.
We finished off with a dip in the ocean and then walked back.
Just to clarify, I knew the course was hilly and I knew I wasn't too fit after minimal training in Nov & Dec and of course the 'dicky achilles'. David & I ran the first couple of kms together, 4:30 & 3:53, which were fairly hard work, David started to pull away from me and started to receive some attention from a passing Police Van, which was quite funny. I walked the crest of a few of the hills, partly protecting my achilles as the hard paths & hills were taking their toll. The final three kms I ran 9:20 & 4:35 (last km), the entire course was hilly with little respite. Finishing place 94th in 45:02, probably the slowest 10k in MANY years; David finished 69th in 43:XX, neither of us were that excited but we both knew neither had 'really raced'. Scott Rantall won the race in 34 minutes.
We finished off with a dip in the ocean and then walked back.
Saturday 5 January 2008
A morning run in Warnambool
I arrived safely in Warnambool yesterday arvo, the intent was to go for an afternoon run but both David & I decided that 36+ was waaaaay to hot so we stopped for a 'quiet one' at the Warnambool Hotel (very nice air conditioning) and watched the cricket for a hour or so...
Sat morning (after many beers) David took me for a stroll along a trail which past a training trotting area and then along some paths overlooking the ocean (very pleasant on the eye). This path took us past the main boat ramps and along a path past the surf club etc, then leaving the ocean and making our way around the Lake and eventually back to Sting Ray Beach (I think) over the bridge and back along the coastal paths back to Nic's (David's g.f) place.
Warm, lots of flies, 8.3km in 42 minutes. Good to have a run with David, first in many months.
Sat morning (after many beers) David took me for a stroll along a trail which past a training trotting area and then along some paths overlooking the ocean (very pleasant on the eye). This path took us past the main boat ramps and along a path past the surf club etc, then leaving the ocean and making our way around the Lake and eventually back to Sting Ray Beach (I think) over the bridge and back along the coastal paths back to Nic's (David's g.f) place.
Warm, lots of flies, 8.3km in 42 minutes. Good to have a run with David, first in many months.
Thursday 3 January 2008
At this rate I'll run way more than 3500km in 2008
Yes I know I won't do that many kms, but it shows that it is easy to rack up a few kms, especially when the weather is so good and work isn't getting in the way.
Yesterday afternoon I organised my evening's activities and had arranged my run fairly early (too organised sometimes). About 5ish I received a text from Cookie asking if I wanted to run the Werribee Gorge, I suspect it very HILLY and will do sometime next week! Cookie has become the 'hiking guide' within the Club, he was the one who introduce us to LOTS of differing trails throughout the You Yangs and we have been talking about the Gorge for a few months.
Today I ran approx 12-13km, as my plan is to just try and rebuild from my enforced time off and I want to build the k's with minimal stress I stuck to the plan for the first 50 minutes sitting around 5-5:15ish pace. I decided today would stick in a quickish 10 minutes to finish the day off, probably 4:20ish pace.
Another great morning to run, no wind, lots of sun and not too hot. I'm going to visit a mate who lives in Warnambool and he has a few days off, so a 2h 30m drive tmrw morning and then myself David & one of his mates are going for a 8-10km run, Sat off and then a fun run on Sunday. No BIG plans to really race 10k, but I solid hit out would probably be a better option. Firstly not overly fit for any distance and 10k could be very untidy.
_______________________________
As per normal after blogging (if I have time) I check other blogs, as per normal, Em's was one of those, within her blog she mentioned that she was in the middle of shortlisting for the Triple J Hottest 100 as a BIG fan of the J's I thought I better have my say. As we all know without a lot of investigating YOU will miss some of your favorites, so I use the method of grabbing my 2008 CDs and support those artists.
Silverchair - All Across The World
Silverchair - Straight Lines
Clare Bowditch & The Feeding Set - I Love The Way You Talk
Clare Bowditch & The Feeding Set - You Looked So Good
John Butler Trio - Better Than
Panics, The - Don't Fight It
Radiohead - Bodysnatchers
Regina Spektor - Samson
Regurgitator - Blood And Spunk
Urthboy - We Get Around
Yesterday afternoon I organised my evening's activities and had arranged my run fairly early (too organised sometimes). About 5ish I received a text from Cookie asking if I wanted to run the Werribee Gorge, I suspect it very HILLY and will do sometime next week! Cookie has become the 'hiking guide' within the Club, he was the one who introduce us to LOTS of differing trails throughout the You Yangs and we have been talking about the Gorge for a few months.
Today I ran approx 12-13km, as my plan is to just try and rebuild from my enforced time off and I want to build the k's with minimal stress I stuck to the plan for the first 50 minutes sitting around 5-5:15ish pace. I decided today would stick in a quickish 10 minutes to finish the day off, probably 4:20ish pace.
Another great morning to run, no wind, lots of sun and not too hot. I'm going to visit a mate who lives in Warnambool and he has a few days off, so a 2h 30m drive tmrw morning and then myself David & one of his mates are going for a 8-10km run, Sat off and then a fun run on Sunday. No BIG plans to really race 10k, but I solid hit out would probably be a better option. Firstly not overly fit for any distance and 10k could be very untidy.
_______________________________
As per normal after blogging (if I have time) I check other blogs, as per normal, Em's was one of those, within her blog she mentioned that she was in the middle of shortlisting for the Triple J Hottest 100 as a BIG fan of the J's I thought I better have my say. As we all know without a lot of investigating YOU will miss some of your favorites, so I use the method of grabbing my 2008 CDs and support those artists.
Silverchair - All Across The World
Silverchair - Straight Lines
Clare Bowditch & The Feeding Set - I Love The Way You Talk
Clare Bowditch & The Feeding Set - You Looked So Good
John Butler Trio - Better Than
Panics, The - Don't Fight It
Radiohead - Bodysnatchers
Regina Spektor - Samson
Regurgitator - Blood And Spunk
Urthboy - We Get Around
Wednesday 2 January 2008
An easy 10k in the morning along the River
The most pleasant morning for a run in a few weeks, only 18 degrees, a light breeze and some sunshine. I decided I would run along the river again, generally soft underfoot except for the occasional quick trip on a concrete path. A few small changes to yesterdays run, only 10.5km but a lot more pleasant.
Overall a very easy pace for 55 minutes.
Overall a very easy pace for 55 minutes.
Tuesday 1 January 2008
The first run for 2008 and I didn't melt (just)
Another scorcher in Melbourne...the 8am News said it was going to be 37 today, but by 11am it was 39.5 degrees in Werribee. 8:15am it was 29 degrees and by the time I got to Riverbend it was 30 degrees.
I started off nice and easy, but a quick check of my Garmin, 1.5km and I was running 13.3kph, so I slowed a little. I ran along the Werribee River until I got to the Werribee Tigers Ground where I stopped and had a drink and tried to cool myself down. Three laps on the oval, another drink and then I started making my way back to Riverbend.
I sat around 12kph until just over 8.5km when I decided I would run/walk back to the car as I knew the heat was starting to take its toll.
All up 11.2km, now if I could run that far each day I would run way further than 3500km for the 2008... :)
________________________
I went down to the track at 5pm to ensure that the track was open for those who wanted to train and to watch Luke do his drills set by Burkie over the hurdles. Mel was also at the track and was thinking 600m reps, but I suggested a change due to the heat and the wind, changed to lots of 200m reps with a jog/walk recovery. All 3 of us went for a 3k w/up, then whilst watching the two sessions I did about 15 minutes of stretching.
Whilst Luke was doing his stair work I did a 3 lap cool down with Mel. So a few extra k's and some good ground stretching.
I started off nice and easy, but a quick check of my Garmin, 1.5km and I was running 13.3kph, so I slowed a little. I ran along the Werribee River until I got to the Werribee Tigers Ground where I stopped and had a drink and tried to cool myself down. Three laps on the oval, another drink and then I started making my way back to Riverbend.
I sat around 12kph until just over 8.5km when I decided I would run/walk back to the car as I knew the heat was starting to take its toll.
All up 11.2km, now if I could run that far each day I would run way further than 3500km for the 2008... :)
________________________
I went down to the track at 5pm to ensure that the track was open for those who wanted to train and to watch Luke do his drills set by Burkie over the hurdles. Mel was also at the track and was thinking 600m reps, but I suggested a change due to the heat and the wind, changed to lots of 200m reps with a jog/walk recovery. All 3 of us went for a 3k w/up, then whilst watching the two sessions I did about 15 minutes of stretching.
Whilst Luke was doing his stair work I did a 3 lap cool down with Mel. So a few extra k's and some good ground stretching.
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