A bit cool this morning and some light drizzle to contend with, but I strolled around the Tan in 21:20 minutes, not very fast but it was a run. Achilles was so so, but not too bad, trying to find the return back to regular running and I have decided that I will not run around the track more than once a week, trying to stay away from the firm 'red' surface.
After my lap I went to the gym and did 2 sets 20 reps of upright rows, shoulder press and arm curls and then I did 2 sets of butterflys on the fitball & cross overs on a machine.
I then did 10 min of stretching.
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Off to Albury tmrw afternoon, three kids from my squad are competing at the State Little Aths Multi Event Championships and I am acting as a Chief Official on the Sat & Sun. It should be good a good weekend and a good experience for all three who are doing their first State Multi event.
Thursday 28 February 2008
Wednesday 27 February 2008
Bike, track & pilates
This morning I went to the gym and jumped on the stationary bike, the set up is in miles and lbs??? I decided to pick the 'road race' program today, I selected 80rpm for 10 miles at varying pace. The first 5-6 miles I thought I had selected to easy of a session, but then the sweat and some effort was required to finish off. 80rpm averaged around 19-20mph. I then finished off with some cross overs and good morning lifts.
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At the track tonight for Little Aths general training, on arrival I jogged 3 laps in lane 3 and then set up the HJ for Melissa & Mia, then set up the hurdles and then jogged 2 laps with Melissa. I did some drills before the kids started to arrive and then did a few with them too.
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Pilates tonight, a little tougher than last week, but enjoyable.
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At the track tonight for Little Aths general training, on arrival I jogged 3 laps in lane 3 and then set up the HJ for Melissa & Mia, then set up the hurdles and then jogged 2 laps with Melissa. I did some drills before the kids started to arrive and then did a few with them too.
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Pilates tonight, a little tougher than last week, but enjoyable.
Tuesday 26 February 2008
Gym, coaching and a small track session...
Gym this morning for 45 minutes, I really gave the shoulders and chest a bashing today, a lot of the work on a fitball which was the first time this year, so this helps work the core group too. A good session, maybe too much upper body, but the final 10 min was squats & lunges.
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At the track tonight with Melissa & Melanie, both U14 girls who are both new to training, both very responsive and willing to learn. Both girls did 5x300 and 2x150m. Melanie trained with one of Burkie's girls and then did some hurdle drills for the first time ever under Burkie's guidance, whilst Melissa arrived later, she is preparing for States HJ and an Open Day 800m, so she did a heap of drills first and then the set of reps.
I also did a small session myself, 3 laps with Blair (U18 boy) and then 2 laps with Cookie (O45, but VERY quick 2:01 800). Then I did lots of drills in my Frees, heel skips, marching, high knee skips, extended leg drags and bummies, all felt good. I then moved onto the edge of the infield (throwers in the middle) and did 6x100m strides and Cliff Young shuffle back before turning and going again, probably 1500m pace. The infield was wet from the sprinklers, so lots of mud up my back. Burkie had one of his 800m girls doing VERY fast 500m reps with LONG breaks, so I joined her for the first 200m (33 sec), I was rapt, as the pace felt good, achievable, but enough, I did 3 reps. I then shuffled around on the infield watching Melissa do her reps and chatted with her during her recoveries.
Overall a good night and my hip feels GOOD and the achilles was manageable.
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At the track tonight with Melissa & Melanie, both U14 girls who are both new to training, both very responsive and willing to learn. Both girls did 5x300 and 2x150m. Melanie trained with one of Burkie's girls and then did some hurdle drills for the first time ever under Burkie's guidance, whilst Melissa arrived later, she is preparing for States HJ and an Open Day 800m, so she did a heap of drills first and then the set of reps.
I also did a small session myself, 3 laps with Blair (U18 boy) and then 2 laps with Cookie (O45, but VERY quick 2:01 800). Then I did lots of drills in my Frees, heel skips, marching, high knee skips, extended leg drags and bummies, all felt good. I then moved onto the edge of the infield (throwers in the middle) and did 6x100m strides and Cliff Young shuffle back before turning and going again, probably 1500m pace. The infield was wet from the sprinklers, so lots of mud up my back. Burkie had one of his 800m girls doing VERY fast 500m reps with LONG breaks, so I joined her for the first 200m (33 sec), I was rapt, as the pace felt good, achievable, but enough, I did 3 reps. I then shuffled around on the infield watching Melissa do her reps and chatted with her during her recoveries.
Overall a good night and my hip feels GOOD and the achilles was manageable.
Monday 25 February 2008
Just gym, coaching, short run & a committee meeting
And a little bit of paid work throughout the day as well as all of the above...
In the gym just after 6:30am for 50 minutes of weights, an all round sort of a session, no cardio machines or fit ball just free weights & the Smith Machine.
Monday nights I have a group of 15 kids, U8-11, my younger little aths kids I refer to them as. After training, I took three of them for a walking lap to chat about the State Multi's and how I see their days going for them, they are not champions, but I do think between them, two may get top 10 finishers, which will be great.
As soon as I walked in the door, I put on a singlet & shorts and went for an easy 20 minutes. Home, some core work & then stretching and shower, a quick bite to eat and then off to a Wes Aths Committee meeting. As Secretary I had a few things to organise before we started, but sadly I'm not really sure if I am going around for another year (AGM in May), maybe its time for someone else to step up, will wait & see as I think the President is stepping down and maybe its not right for both to move on. I enjoy it, but I have been Secretary for 4 1/2 seasons and maybe someone else could bring some new concepts & enthusiasm. I do find that my dogmatic attitude is rarely agreed upon and doesn't always suit the conservative attitude that the Committee generally displays.
In the gym just after 6:30am for 50 minutes of weights, an all round sort of a session, no cardio machines or fit ball just free weights & the Smith Machine.
Monday nights I have a group of 15 kids, U8-11, my younger little aths kids I refer to them as. After training, I took three of them for a walking lap to chat about the State Multi's and how I see their days going for them, they are not champions, but I do think between them, two may get top 10 finishers, which will be great.
As soon as I walked in the door, I put on a singlet & shorts and went for an easy 20 minutes. Home, some core work & then stretching and shower, a quick bite to eat and then off to a Wes Aths Committee meeting. As Secretary I had a few things to organise before we started, but sadly I'm not really sure if I am going around for another year (AGM in May), maybe its time for someone else to step up, will wait & see as I think the President is stepping down and maybe its not right for both to move on. I enjoy it, but I have been Secretary for 4 1/2 seasons and maybe someone else could bring some new concepts & enthusiasm. I do find that my dogmatic attitude is rarely agreed upon and doesn't always suit the conservative attitude that the Committee generally displays.
Sunday 24 February 2008
You Yangs and a w/e of watching racing at OP
Sat morning was my last round of Little Aths for the season (still have State Multi's, Werribee Open Day & State T&F), so I said my good byes to the On Trackers and their parents. After Little A's I took C & D out for lunch, a short play at the skate park and then took them home.
Then off to OP with Scott & Pierre, they were competing in the 4x400 race and on Sun in the 4x200 & 4x800. By the end of the weekend they both won their first state medals and Western Aths had their best weekend ever, re medals.
Sunday morning I ran approx 6km at the You Yangs on the Branding Yard Trail, starting with a couple of teenager girls who are also returning from injury and then moving off by myself. The pace was good and the niggling achilles disappeared after 8 min or so. Enjoyable!!
Then off to OP with Scott & Pierre, they were competing in the 4x400 race and on Sun in the 4x200 & 4x800. By the end of the weekend they both won their first state medals and Western Aths had their best weekend ever, re medals.
Sunday morning I ran approx 6km at the You Yangs on the Branding Yard Trail, starting with a couple of teenager girls who are also returning from injury and then moving off by myself. The pace was good and the niggling achilles disappeared after 8 min or so. Enjoyable!!
Friday 22 February 2008
Gym & physio
In the gym for 45 minutes, today I did lots of exercises, quicker than normal, lighter than normal and with reps of 20 with very short breaks. I actually worked up a real good sweat and really enjoyed the session.
This arvo I visited my physio to chat about what next with my achilles, all of the pain is very much on the heel, very isolated. So a recommendation and I'm off to OP Sports Med to see Karen. $$$$$$$$$ that I really don't have, but I would like to be able to run.
This arvo I visited my physio to chat about what next with my achilles, all of the pain is very much on the heel, very isolated. So a recommendation and I'm off to OP Sports Med to see Karen. $$$$$$$$$ that I really don't have, but I would like to be able to run.
Thursday 21 February 2008
World Athletic Tour at Olympic Park
I had the day off today to do 'stuff'... so I took advantage of sleeping and waking feeling re-freshed, just over 9 hours - WOW. I went for a 15 min easy run, very aware of my achilles which is why the run wasn't 30 minutes as planned. Once back home I stretched concentrating on legs & lower back. I was pleasantly surprised that my abs were fine after yesterdays pilates as I found the final 10-15 min quite hard.
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Off to the track for coaching in the evening and then off to Olympic Park with a couple of the teenagers from the Club. I arrived at OP at 6:45pm and immediately noticed that one of the concepts that seemed to work very well last night was inviting Little Aths kids in uniform for free if accompanied with an adult and the adult paid only $10 instead of $16.50, thankfully I came with one Little Aths. 7pm was the first race; women's sprint hurdles which had a girl who had grown up with Western Aths and was competing against international athletes for the first time, she finished 6th and was very excited afterwards. As the night went on the crowd grew and grew, just under 10,000 spectators according to the Herald Sun and the competition got better and better.
Highlights for me were many, the sprint - yes but it was all over so quickly, but he was fast! You gotta love Tamsyn (well I do), and Jeremy Wariner was VERY IMPRESSIVE. The men's 800m & 1500m were both great races, Georgie ran a brave race but the international girl was always going to pass her, Donna was strong over the steeples too. And then the 5000m race...it was great to see Collis, Toby, Liam & Toomz, I have watched these four young men for the past 5-7 years grow into great runners, Liam & Toby are both one year older than my son, so I have seen them hundreds of times. Of course one of my fav's, Troopy was there suporting Australian aths as always, no chance of turning his legs over quick enough to cause any problems with the front runners, but always do so well. And Buster was GREAT!!!
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Off to the track for coaching in the evening and then off to Olympic Park with a couple of the teenagers from the Club. I arrived at OP at 6:45pm and immediately noticed that one of the concepts that seemed to work very well last night was inviting Little Aths kids in uniform for free if accompanied with an adult and the adult paid only $10 instead of $16.50, thankfully I came with one Little Aths. 7pm was the first race; women's sprint hurdles which had a girl who had grown up with Western Aths and was competing against international athletes for the first time, she finished 6th and was very excited afterwards. As the night went on the crowd grew and grew, just under 10,000 spectators according to the Herald Sun and the competition got better and better.
Highlights for me were many, the sprint - yes but it was all over so quickly, but he was fast! You gotta love Tamsyn (well I do), and Jeremy Wariner was VERY IMPRESSIVE. The men's 800m & 1500m were both great races, Georgie ran a brave race but the international girl was always going to pass her, Donna was strong over the steeples too. And then the 5000m race...it was great to see Collis, Toby, Liam & Toomz, I have watched these four young men for the past 5-7 years grow into great runners, Liam & Toby are both one year older than my son, so I have seen them hundreds of times. Of course one of my fav's, Troopy was there suporting Australian aths as always, no chance of turning his legs over quick enough to cause any problems with the front runners, but always do so well. And Buster was GREAT!!!
Wednesday 20 February 2008
Gym work, some laps of the track & then pilates
A similar day in the gym, 10 minutes on the bike, then some back, chest and arms work with some core work and finished off with stretching. At the moment I am visiting the gym to try and tone up and start moving some of the soft spots on my body (handles etc), with pilates & some core work in the gym I hope it is starting. Whilst I can only run minimal I need to be doing something, so I try to make the gym work light, but high reps with minimal breaks.
This arvo I arrived for Little Aths General Training, set up and then jogged 3 laps of the track, 2 with Adrian, then 10 minutes later I jogged 2 laps with Melissa who I had organised some HJ work to assist with her prep for States. I took her through some drills and strides and then we grabbed all of the kids (who had warmed up with 2 laps) and did some stretching.
Pilates...just over a hour tonight, lots of good stuff, but OMG the last 15 min was tought, I reckon my abs will be quite sore tmrw.
This arvo I arrived for Little Aths General Training, set up and then jogged 3 laps of the track, 2 with Adrian, then 10 minutes later I jogged 2 laps with Melissa who I had organised some HJ work to assist with her prep for States. I took her through some drills and strides and then we grabbed all of the kids (who had warmed up with 2 laps) and did some stretching.
Pilates...just over a hour tonight, lots of good stuff, but OMG the last 15 min was tought, I reckon my abs will be quite sore tmrw.
Tuesday 19 February 2008
Gym and some track time
Back in the gym at 6am, bike for 10 min, then some chest, shoulders, arms and core, all very low weights and lots of reps.
In the evening before going to the Vic Milers meet at Sandringham I ran 3 laps of the track in lane 8 and then did 15 minutes of drills, in particular ones working the hip flexor.
Then I set a session for 2 teenager girls I coach before leaving for the VMC meet with Pierre & Scott who were chasing times in 800m & 1500m races, as well Jo was meeting us there too, also chasing a goal time in her 800m. Another hot day and evening and at 7pm it was still 35 degrees with a slight northerly. Pierre chasing 2:05 missed, he looked very tired and seriously affected from a lot of aussie rules training, Jo raced in the first women's race which she had to follow a group of 2:15 runners, but she sucked it up and worked hard and ran a 3.8 sec PB. Final runner was Scott who wanted 4:30, but he looked out of sorts and never got close.
In the evening before going to the Vic Milers meet at Sandringham I ran 3 laps of the track in lane 8 and then did 15 minutes of drills, in particular ones working the hip flexor.
Then I set a session for 2 teenager girls I coach before leaving for the VMC meet with Pierre & Scott who were chasing times in 800m & 1500m races, as well Jo was meeting us there too, also chasing a goal time in her 800m. Another hot day and evening and at 7pm it was still 35 degrees with a slight northerly. Pierre chasing 2:05 missed, he looked very tired and seriously affected from a lot of aussie rules training, Jo raced in the first women's race which she had to follow a group of 2:15 runners, but she sucked it up and worked hard and ran a 3.8 sec PB. Final runner was Scott who wanted 4:30, but he looked out of sorts and never got close.
Monday 18 February 2008
30 minute run - WOW
In the gym in the morning, chest, back and core for 40 minutes.
In the arvo I finished early and was able to get to the track at 4:10, so I took off on the Fed Trail, 15 minutes out. I made sure I took it easy, first it was my first 30 minute run since tearing my hip flexor and it was 35 degrees and the sun was bright and hot. The trip back was not pretty and I felt stronger on the right side, which is a strange sensation, no pain, but I'm not fit and the extra k's are making it even tougher.
On the trip back I crossed a km marker so I concentrated on my pace, 1km later 4:55, hmmmm, well I suppose at least I know I can run under 5 min pace, but it wasn't great.
I then jogged a couple of laps with my younger squad and then did 15 minutes of stretching with them. An easy session for them, lots of chatting about their w/e and just 4x200 at their 800m pace with a walking recovery and then some more stretching.
In the arvo I finished early and was able to get to the track at 4:10, so I took off on the Fed Trail, 15 minutes out. I made sure I took it easy, first it was my first 30 minute run since tearing my hip flexor and it was 35 degrees and the sun was bright and hot. The trip back was not pretty and I felt stronger on the right side, which is a strange sensation, no pain, but I'm not fit and the extra k's are making it even tougher.
On the trip back I crossed a km marker so I concentrated on my pace, 1km later 4:55, hmmmm, well I suppose at least I know I can run under 5 min pace, but it wasn't great.
I then jogged a couple of laps with my younger squad and then did 15 minutes of stretching with them. An easy session for them, lots of chatting about their w/e and just 4x200 at their 800m pace with a walking recovery and then some more stretching.
Sunday 17 February 2008
A BIG weekend of athletics
Hot hot hot and loads of sun and about 20 applications of sunscreen on Sat & Sun and thankfully no sunburn. Sat I started with a 15 min run and 15 min of stretching & rehab exercises. Then I spent the day at Corio for Little Aths Region Champs until 12pm and then dropped Connor back home (he ran a PB in his 200m but didn't progress to States) and then made my way to Doncaster for the Shield Final. Western Aths had 5 teams compete throughout the day, the underage teams from 9am to 2.30pm and the Open Divisions from 3pm to 7pm and the temperature got up to 34 in Corio and it felt hotter in the arvo at Doncaster.
The day was a good one as a coach and not as good as an athlete. Most of the kids I coach made finals and more than 75% automatically qualified for State Champs. As an athlete my Club had a vacancy in the 400m Div 3 team which I would have been eligible but couldn't help out, so I helped out throughout the day. In Div 2 we were missing many sprinters, sadly one sat at home because he didn't want to compete because he thought we had no chance so he wanted to concentrate on the individual side. Sounds harsh, but true! The Div 2 team finished 3rd and the Div 3 team 6th.
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Sunday started with a 20 min run on the roads from home and then off to Corio for Day 2 of Region Champs, Connor's 400m was at 9am, again he ran a great PB, 3.4 seconds but not fast enough to progress, but we knew that before arrival, it was for fun and the experience. The rest of my day as a coach was great and a learning day, lots of kids raced really well, the highlight of the day was a 14 year girl who ran an 18 sec PB in her 1500m and qualified for States for the first time. But the learning part was spending time with her after fainting 15 min after her race and then looking after her and then ensuring she was cleared by First Aid and then she competed in the 300mH 3 hours later and also qualified for States. :)
Lots of PBs in some very hot conditions, peaking at 36 today.
The day was a good one as a coach and not as good as an athlete. Most of the kids I coach made finals and more than 75% automatically qualified for State Champs. As an athlete my Club had a vacancy in the 400m Div 3 team which I would have been eligible but couldn't help out, so I helped out throughout the day. In Div 2 we were missing many sprinters, sadly one sat at home because he didn't want to compete because he thought we had no chance so he wanted to concentrate on the individual side. Sounds harsh, but true! The Div 2 team finished 3rd and the Div 3 team 6th.
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Sunday started with a 20 min run on the roads from home and then off to Corio for Day 2 of Region Champs, Connor's 400m was at 9am, again he ran a great PB, 3.4 seconds but not fast enough to progress, but we knew that before arrival, it was for fun and the experience. The rest of my day as a coach was great and a learning day, lots of kids raced really well, the highlight of the day was a 14 year girl who ran an 18 sec PB in her 1500m and qualified for States for the first time. But the learning part was spending time with her after fainting 15 min after her race and then looking after her and then ensuring she was cleared by First Aid and then she competed in the 300mH 3 hours later and also qualified for States. :)
Lots of PBs in some very hot conditions, peaking at 36 today.
Friday 15 February 2008
Just a short one
I started at 9am today and I REALLY enjoyed the sleep in, deliberately no alarm set and I woke right on 8am, WOW, felt great. Did 9-5:30 today and then stopped in at C, D & K's place to look after them for 90 min or so whilst Julie did a few things.
I then went for a 20 min jog, 10 min from home and then back, on roads. All felt good, no pain, but no speed either, but they be as a result of the excess that is being carried around these days.
Achilles - fine, considering I had 3 weeks of NO running in Jan and minimal in Nov & Dec, why is it still a problem, I am trying to get an appt with my physio to point me in the next direction.
Hip flexor - felt fine, no pain and no real discomfort, but I can tell it is still weak.
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So much racing happening at the moment, but sadly not for me as an athlete, just as a coach. Little Aths Region Champs for 16 athletes over 2 days and my Club has 5 teams competing in the State Club Championships and 2 of them are the men's teams which I would normally be involved in as an athlete and not as a 'stand in'Team Manager. As well I have organised for 3 athletes to compete in 800/1500m races in the Vic Milers comp at Sandringham on Tuesday evening.
http://www.vicmilers.coolrunning.com.au/
I then went for a 20 min jog, 10 min from home and then back, on roads. All felt good, no pain, but no speed either, but they be as a result of the excess that is being carried around these days.
Achilles - fine, considering I had 3 weeks of NO running in Jan and minimal in Nov & Dec, why is it still a problem, I am trying to get an appt with my physio to point me in the next direction.
Hip flexor - felt fine, no pain and no real discomfort, but I can tell it is still weak.
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So much racing happening at the moment, but sadly not for me as an athlete, just as a coach. Little Aths Region Champs for 16 athletes over 2 days and my Club has 5 teams competing in the State Club Championships and 2 of them are the men's teams which I would normally be involved in as an athlete and not as a 'stand in'Team Manager. As well I have organised for 3 athletes to compete in 800/1500m races in the Vic Milers comp at Sandringham on Tuesday evening.
http://www.vicmilers.coolrunning.com.au/
Thursday 14 February 2008
The aftermath & some morning stretching
Thankfully my achilles felt fine this morning???? Gym this morning and on the bike for 10 minutes, 10 minutes of core work and 10 min of leg stretching.
Coaching tonight, another new 14 year old girl in my group, Melanie. My running tonight was, I jogged 3 laps chatting with a Mich about her upcoming Region Champs & general stuff and 1 lap with Melanie & a girl from Burkie's squad.
Coaching tonight, another new 14 year old girl in my group, Melanie. My running tonight was, I jogged 3 laps chatting with a Mich about her upcoming Region Champs & general stuff and 1 lap with Melanie & a girl from Burkie's squad.
Wednesday 13 February 2008
Gym and some track time
In the gym before 7am, starting on the Freerunner for 12 minutes before I 'decided I wasn't in the mood for 'pretend' running. So I did 15 min of back and chest & then some core work, before finishing with 10 minutes of stretching.
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I left work early (3pm) for an appointment in Werribee, which meant I got to the track at 4:20pm, which gave me the opportunity to do some kind of a session. Plan w/up, drills, strides & 2x200m fast, c/down.
I started with 4 laps of the track on the dirt as my right achilles was sore, then some basic stretching before starting 15 min + of drills; marching, high knee skipping (doubles & singles), heel to bum (single & doubles) and then 5x60m strides were I tried to build the pace. I then walked 300m and stopped at the 200m start. The intent was to see how fast I could go and to test if I could fill an emergency spot in the Shield Final on Saturday if required (most likely required in 400m &/or 3000m). I started and I knew I was in trouble on the first step where I realised I didn't have the strength to power off the left...and stumbled out...still trying to go fast I struggled into the wind and the lack of fitness and power, crossed the line in 35.6. The intensity felt equivalent to a 30sec run... :-( I then walked 200m and took off again, this time starting with the opposite leg (which was better), but sadly everything else resembled the first rep, 36.2! Decision: no Shield Final for Stuart
Whilst I was disappointed, I wasn't surprised, but fuck (yes fuck) my achilles was very sore!!! Why, how, why, I have done f.all running, why is this still an issue. Ice and anti-inflams fixed the problem.
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I left work early (3pm) for an appointment in Werribee, which meant I got to the track at 4:20pm, which gave me the opportunity to do some kind of a session. Plan w/up, drills, strides & 2x200m fast, c/down.
I started with 4 laps of the track on the dirt as my right achilles was sore, then some basic stretching before starting 15 min + of drills; marching, high knee skipping (doubles & singles), heel to bum (single & doubles) and then 5x60m strides were I tried to build the pace. I then walked 300m and stopped at the 200m start. The intent was to see how fast I could go and to test if I could fill an emergency spot in the Shield Final on Saturday if required (most likely required in 400m &/or 3000m). I started and I knew I was in trouble on the first step where I realised I didn't have the strength to power off the left...and stumbled out...still trying to go fast I struggled into the wind and the lack of fitness and power, crossed the line in 35.6. The intensity felt equivalent to a 30sec run... :-( I then walked 200m and took off again, this time starting with the opposite leg (which was better), but sadly everything else resembled the first rep, 36.2! Decision: no Shield Final for Stuart
Whilst I was disappointed, I wasn't surprised, but fuck (yes fuck) my achilles was very sore!!! Why, how, why, I have done f.all running, why is this still an issue. Ice and anti-inflams fixed the problem.
Tuesday 12 February 2008
Gym, stretching & coaching
I got into the city nice and early today and was kind of thinking of going for a run, but decided I would skip the run and do some work in the gym, but minimal weights.
Lunges, lots of! Squats with dumbells - lots, crunches - lots, push ups and work on the fitball and then 15 minutes of stretching, esp hamstring, lower back, glutes and hip flexor.
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Track coaching tonight, I had six runners tonight from my group and I also looked after Burkie's group (10-15) too as he couldn't get to the track until after 6pm. With most of the juniors competing in the Shield Final or the Little Aths Regions this weekend most were just having a short sharp hit out.
Lunges, lots of! Squats with dumbells - lots, crunches - lots, push ups and work on the fitball and then 15 minutes of stretching, esp hamstring, lower back, glutes and hip flexor.
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Track coaching tonight, I had six runners tonight from my group and I also looked after Burkie's group (10-15) too as he couldn't get to the track until after 6pm. With most of the juniors competing in the Shield Final or the Little Aths Regions this weekend most were just having a short sharp hit out.
Monday 11 February 2008
A tready run & a gym session
In the gym nice and early, even though the weather was great outside, I wanted a very controlled run this morning. Starting on the tready for 500m at 7.5kph walking and setting the incline to 1.0 then I increased the pace to 10kph for 500m and then every 500m I increased the pace by 0.5kph finishing with 3.5km of running, managing the sub 5 min pace for a short period.
After the tready I jumped on the 'freerunner' machine and did 10 minutes of work there too before doing some upper & lower back strength work, some lunges and then finishing of with some core on a fitball and then the mats.
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Coaching tonight with my younger group, I ran a few laps before they arrived and did 15 minutes of drills trying to improve the strength and speed of the left leg.
After the tready I jumped on the 'freerunner' machine and did 10 minutes of work there too before doing some upper & lower back strength work, some lunges and then finishing of with some core on a fitball and then the mats.
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Coaching tonight with my younger group, I ran a few laps before they arrived and did 15 minutes of drills trying to improve the strength and speed of the left leg.
Sunday 10 February 2008
State Open & U20 T&F and Youth State Relay Champs
C, D & K visited this weekend, Little Aths on Sat morning and then I spent a couple of hours at Olympic Park on Sat & Sun watching U20 800m heats (Pierre) and then a couple of relays (Michelle).
The boys enjoyed themselves, running around with other kids and K was fussed over by nearly every female under the age of 16, life is easy when you are not 2 years old, people feed you, carry you everywhere and of course just good old general fussing. :)
At the Champs I moved to near the starting area for the U16 4x400m relay, Michelle was starting so me & the three boys moved from the back straight. Tim Crosbie was laying in the infield (50m), I gave him a wave and he pointed his camera, this was the result, me & Kaelan.
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Western Aths had a great weekend, lots of socialising, lots of medals, lots of PBs and lots of barrier broken between squads, an excellent weekend.
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No running (except for a lap of OP with Pierre) but loads of walking up & down the stairs at OP and no probs.
The boys enjoyed themselves, running around with other kids and K was fussed over by nearly every female under the age of 16, life is easy when you are not 2 years old, people feed you, carry you everywhere and of course just good old general fussing. :)
At the Champs I moved to near the starting area for the U16 4x400m relay, Michelle was starting so me & the three boys moved from the back straight. Tim Crosbie was laying in the infield (50m), I gave him a wave and he pointed his camera, this was the result, me & Kaelan.
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Western Aths had a great weekend, lots of socialising, lots of medals, lots of PBs and lots of barrier broken between squads, an excellent weekend.
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No running (except for a lap of OP with Pierre) but loads of walking up & down the stairs at OP and no probs.
Friday 8 February 2008
My first lap of the Tan for 2008
A slow lap but a lap! I met up with Clare this morning just after 6:30am, I warned Clare that I was unsure if I could run the entire lap, slightly worried about Anderson St and just slightly worried.
We started just down from Govt Dve, slowly and the first 5 minutes I was actually more aware of my right achilles than my hip flexor. To be honest I am not happy with the achilles, in the past month I have done f.all running and the achilles is still an issue...grrrr!
We passed the Pillars (1k) and the achilles was as much of an issue and I could feel the hip flexor, but nothing to worry about, just aware. At the Anderson St cnr we stopped for a quick drink of water and then continued on, happily the hill was fine at this pace (which was exactly what I wanted).
Overall the run was good, 24 minutes for a trip around the Tan, very comfortable with only a slight pulling sensation. Stretched for approx 10 minutes and then walked to work and iced the hip flexor for 10 minutes whilst reading emails before showering.
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Physio at 5:30pm, he was very happy with the improvement and did lots of pushing & prodding. He said to me, "rightio Stu, you are an aths coach, tell me what you would set for an athlete with your injury for the next 14 days", he listened and then said excellent" and don't forget the exercises and the stretching everyday, that's your program", no more appointments. :)
We started just down from Govt Dve, slowly and the first 5 minutes I was actually more aware of my right achilles than my hip flexor. To be honest I am not happy with the achilles, in the past month I have done f.all running and the achilles is still an issue...grrrr!
We passed the Pillars (1k) and the achilles was as much of an issue and I could feel the hip flexor, but nothing to worry about, just aware. At the Anderson St cnr we stopped for a quick drink of water and then continued on, happily the hill was fine at this pace (which was exactly what I wanted).
Overall the run was good, 24 minutes for a trip around the Tan, very comfortable with only a slight pulling sensation. Stretched for approx 10 minutes and then walked to work and iced the hip flexor for 10 minutes whilst reading emails before showering.
__________________________________
Physio at 5:30pm, he was very happy with the improvement and did lots of pushing & prodding. He said to me, "rightio Stu, you are an aths coach, tell me what you would set for an athlete with your injury for the next 14 days", he listened and then said excellent" and don't forget the exercises and the stretching everyday, that's your program", no more appointments. :)
Thursday 7 February 2008
Gym cardio session
In the gym this morning at 7:15 for a 45 min session. Overall feel, tired from not enough sleep (my fault), a few tender spots in the rib & stomach region (good pain), hip flexor feels ok to good, the spot on my heel is still there (which isn't good considering the amount of time off from running) and overall I could feel the effects of some work over the past few days.
So I started on the x-trainer again (planned for the tready but none were available), fat burner program again but this time level 20 for 10 minutes. Either the effects of yesterday or just because it was 5 levels harder I was more aware that I was working, but the hip flexor is NOT affected at all on this machine so I worked through the mind. Then I jumped onto a bike and did 10 minutes and worked up a good sweat, again this felt good.
After 20 minutes of cardio I did 10 minutes of weights, upright rowing, light bench press, shoulder press and then some lunges with 10kg weights. Then a few minutes on the fitball and then some crunches (PCAs) that we did last night at pilates and very quickly I discovered some very worked muscles.... all good!
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At the track tonight, coaching only. I have organised with one of the throwing coaches to do some sessions with a few of the 9/10/11 year kids (Teagan, Bailey, Demi & Maddie) who are throwing discus at Regions and/or State multi's. It is really strange watching a bunch of little kids throw after Andrew (qualified for World Juniors in 2 events). Two of them have been doing one session a week for a month and their improvements are quite dramatic. Michelle did 4 very fast 200m runs and then some work with her team for State Relays (this weekend), Scott suffered (with NO complaints) the strong winds and did 6x800 in 85 sec laps with 1 min recovery and Clare did 12x200m. Not at the track, but Jo had to do her speed set in the pool tonight due to back & achilles issues, (1x600, 2x400, 2x300 & 4x200), so no distance but high intencity for the set times.
So I started on the x-trainer again (planned for the tready but none were available), fat burner program again but this time level 20 for 10 minutes. Either the effects of yesterday or just because it was 5 levels harder I was more aware that I was working, but the hip flexor is NOT affected at all on this machine so I worked through the mind. Then I jumped onto a bike and did 10 minutes and worked up a good sweat, again this felt good.
After 20 minutes of cardio I did 10 minutes of weights, upright rowing, light bench press, shoulder press and then some lunges with 10kg weights. Then a few minutes on the fitball and then some crunches (PCAs) that we did last night at pilates and very quickly I discovered some very worked muscles.... all good!
_______________________________________
At the track tonight, coaching only. I have organised with one of the throwing coaches to do some sessions with a few of the 9/10/11 year kids (Teagan, Bailey, Demi & Maddie) who are throwing discus at Regions and/or State multi's. It is really strange watching a bunch of little kids throw after Andrew (qualified for World Juniors in 2 events). Two of them have been doing one session a week for a month and their improvements are quite dramatic. Michelle did 4 very fast 200m runs and then some work with her team for State Relays (this weekend), Scott suffered (with NO complaints) the strong winds and did 6x800 in 85 sec laps with 1 min recovery and Clare did 12x200m. Not at the track, but Jo had to do her speed set in the pool tonight due to back & achilles issues, (1x600, 2x400, 2x300 & 4x200), so no distance but high intencity for the set times.
Wednesday 6 February 2008
Gym, coaching & pilates
In the gym just after 7am today and straight onto the x-trainer machine and ran for 10 minutes on the fat burner program level 15/20). I was very happy with how I felt afterwards, just a light sweat starting to show. Then some shoulders, arms, chest and upper back exercise with light weights and reps of 20 with groups of 3 exercises and then a second set before before onto another 3 ex in the same style. Then some fit ball ex and then 10 min of running drills on the basketball floor.
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Little Aths General Training, I jogged 2 laps with the kids who know how to control their pace and then a third lap with drills on the move. Tonight, I had assistants doing discus, hurdles, triple & running with me, 12 kids came with me.
Afterwards I jogged 2 laps with some of the 13-15 year old girls.
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Pilates at 7:30pm with Narz, a good session of core, relaxing the hips, hamstring work and stretching. A nice sweat during some of the latter exercises.
________________________________
Little Aths General Training, I jogged 2 laps with the kids who know how to control their pace and then a third lap with drills on the move. Tonight, I had assistants doing discus, hurdles, triple & running with me, 12 kids came with me.
Afterwards I jogged 2 laps with some of the 13-15 year old girls.
________________________________
Pilates at 7:30pm with Narz, a good session of core, relaxing the hips, hamstring work and stretching. A nice sweat during some of the latter exercises.
Tuesday 5 February 2008
Gym, coaching on Mon & a small run & coaching on Tue
Monday morning after a shit drive into the city I finally arrived at the gym at 7:30am, 8 minutes on the x-trainer thingy which was comfortable and a good way to warm up. After that I did 15 minutes of áll round light weights'and then 5 min or so of core work (crunches, planks & a machine). Then off to work and felt good for the session.
Monday nights I have a young group that I coach, ranging from 9-12 years old, some would say too young to be doing structured training, but honestly it is fairly easy and if it is hard, we are only talking 5-10 minutes. Each session starts with a 2 lap w/up, then some gentle dynamic stretching, some static stretching, 10 min of drills (which is more educational than hard work), then some strides. Then we have approx 10 minutes of work (this week 5x150m in small groups, which was the hardest session in the last month) and then a game.
Within the group I have 6 kids who are running 800m within the range of 2:50-3:05, so tonight I asked Michelle (15) to help with pacing their reps. This group worked just that little bit harder than the others, with slightly shorter breaks and one extra rep. With two weeks before the Region Champs, I thought it was time to just push them just that little bit extra.
____________________________________
After the session finished I did 10 minutes of drills (as per the physio advice), the intent is to get the left leg to start working slightly faster and of course stronger.
____________________________________
Tue morning; I hit the Tan just after 7am for my first run (well more of a run than the previous couple). Starting at the bollards near Govt Dve, I walked for 2 minutes to get the blood moving and then jogged for 5 minutes, taking me just past the Pillars. I then walked for 1 minute and then jogged for 5 minutes again, this time I ended up going up Anderson St for 1 min, so I took it easy (gees I felt SLOW, but I wanted to be cautious on the up). I decided to play it safe and walked up up to the corner before then jogging back to the start point using 2 min running, 1 min walking. All up I felt comfortable (I was sweating, don't get me wrong), no pain, little awareness of my hip flexor).
I finished with 8-10 minutes of stretching on the grass, lower & upper legs, hips and lower back. Felt good all day!
____________________________________
Tue nights I have my older group to coach (I normally train with the boys), but I wasn't training and either were the boys, Scott working, Pierre homework and texted asking for a session he could do locally. Michelle homework and opted for a 30 min run from home with 10 min hard. Clare working late & Roz yet to return, I thought I was only going to have the new girl, Melissa only. But I ended up with another Claire (12) and Teagan came to the track looking for a session too. I grouped Melissa & Claire with some of Burkie's girls (10x200m @ 800m pace) and I looked after them for Burkie and Teagan I asked her to jog 4 laps and then do a 20 min throwing session and then wait for one of Burkie's 15 year old girls and do 15 min of jumping drills.
A nice night.
Monday nights I have a young group that I coach, ranging from 9-12 years old, some would say too young to be doing structured training, but honestly it is fairly easy and if it is hard, we are only talking 5-10 minutes. Each session starts with a 2 lap w/up, then some gentle dynamic stretching, some static stretching, 10 min of drills (which is more educational than hard work), then some strides. Then we have approx 10 minutes of work (this week 5x150m in small groups, which was the hardest session in the last month) and then a game.
Within the group I have 6 kids who are running 800m within the range of 2:50-3:05, so tonight I asked Michelle (15) to help with pacing their reps. This group worked just that little bit harder than the others, with slightly shorter breaks and one extra rep. With two weeks before the Region Champs, I thought it was time to just push them just that little bit extra.
____________________________________
After the session finished I did 10 minutes of drills (as per the physio advice), the intent is to get the left leg to start working slightly faster and of course stronger.
____________________________________
Tue morning; I hit the Tan just after 7am for my first run (well more of a run than the previous couple). Starting at the bollards near Govt Dve, I walked for 2 minutes to get the blood moving and then jogged for 5 minutes, taking me just past the Pillars. I then walked for 1 minute and then jogged for 5 minutes again, this time I ended up going up Anderson St for 1 min, so I took it easy (gees I felt SLOW, but I wanted to be cautious on the up). I decided to play it safe and walked up up to the corner before then jogging back to the start point using 2 min running, 1 min walking. All up I felt comfortable (I was sweating, don't get me wrong), no pain, little awareness of my hip flexor).
I finished with 8-10 minutes of stretching on the grass, lower & upper legs, hips and lower back. Felt good all day!
____________________________________
Tue nights I have my older group to coach (I normally train with the boys), but I wasn't training and either were the boys, Scott working, Pierre homework and texted asking for a session he could do locally. Michelle homework and opted for a 30 min run from home with 10 min hard. Clare working late & Roz yet to return, I thought I was only going to have the new girl, Melissa only. But I ended up with another Claire (12) and Teagan came to the track looking for a session too. I grouped Melissa & Claire with some of Burkie's girls (10x200m @ 800m pace) and I looked after them for Burkie and Teagan I asked her to jog 4 laps and then do a 20 min throwing session and then wait for one of Burkie's 15 year old girls and do 15 min of jumping drills.
A nice night.
Sunday 3 February 2008
You Yangs
I picked up Michelle and we arrived at the You Yangs at 8:20, Michelle was running the 6k course and my physio advised session (from Friday) was 20 minutes of 30 sec running/walking, then walk for 10 minutes, then if I felt good I could continue the 30 second on/off thing for another 10 minutes.
So with more than 20 runners getting ready I took off first and made my along the Branding Yard Trail sticking with the program set. Thankfully today was A LOT easier than last Thu, but I stuck with the plan and didn't let my desire to do 'proper'running to take over. All up I did the course in 39:45.
Once back at the car, I did some quad, hamstring and hip flexor stretching. Once home I iced and then had some breaky.
So with more than 20 runners getting ready I took off first and made my along the Branding Yard Trail sticking with the program set. Thankfully today was A LOT easier than last Thu, but I stuck with the plan and didn't let my desire to do 'proper'running to take over. All up I did the course in 39:45.
Once back at the car, I did some quad, hamstring and hip flexor stretching. Once home I iced and then had some breaky.
Saturday 2 February 2008
North West Metro Region 'Shield' Club Championships
The North West Region Finals were held on Sat 02 Feb 08 at Aberfeldie, Western Aths had six teams competing, all with a good chance of winning a Premiership or finishing runners up. The first & second teams in the Finals Competition win the right to progress to the Shield Final at Doncaster on 16 Feb 08, where the Champion Clubs of Victoria will be decided.
Even with many open athletes not available due to work, other sporting commitments and injures we were able to fill most positions in the teams. And the underage teams were completely filled excluding 1 position in the steeple and all of the PV positions.
Preliminary Results:
Premiers in Men Div 2, Women U16 & Men U16
Runners Up in Men Div 3 & Women U18
Third in Men U18
Congratulations to all of the competing athletes and a big thanks to the volunteers who helped with our 8 officials and the Team Managers.
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A very sunny day, about 26-28 degrees with little wind and the heat started to take its toll in the latter part of the day. I managed the two men's teams and tried to watch as many races that involved four athletes I coach; Michelle won the U16 2000m Steeple, Scott ran in various events but his best race was the 3000m where he ran 10:20, Pierre competed in the 3k also which isn't his normal distance and in turn it hurt his 400m race and Jo ran 2 SB times in the 800m & 400m.
Even with many open athletes not available due to work, other sporting commitments and injures we were able to fill most positions in the teams. And the underage teams were completely filled excluding 1 position in the steeple and all of the PV positions.
Preliminary Results:
Premiers in Men Div 2, Women U16 & Men U16
Runners Up in Men Div 3 & Women U18
Third in Men U18
Congratulations to all of the competing athletes and a big thanks to the volunteers who helped with our 8 officials and the Team Managers.
___________________________________
A very sunny day, about 26-28 degrees with little wind and the heat started to take its toll in the latter part of the day. I managed the two men's teams and tried to watch as many races that involved four athletes I coach; Michelle won the U16 2000m Steeple, Scott ran in various events but his best race was the 3000m where he ran 10:20, Pierre competed in the 3k also which isn't his normal distance and in turn it hurt his 400m race and Jo ran 2 SB times in the 800m & 400m.
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