This morning I jogged a lap of the Little Aths XC course and then a second lap a little faster as the 'rabbit' for the U6-8 race.
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Fri morning I jogged on the Tan and some paths in and around the local gardens for 20 minutes, cruising pace, then Clare joined me and we did a lap of the Tan anti clockwise, finishing off with 10 minutes of good ground stretching.
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Monthly stats; my biggest month for the year, what a joke...129km, but at least I am now entering into my 3rd week of running injury free....finally!!!
Saturday 31 May 2008
Thursday 29 May 2008
Morning session in the gym
In the gym and onto the tready, 2km at 11kph and then picked the pace up for another 2k, increasing 1/2kph every 500m, just enough to start a light sweat. Tania was on the neighbouring tready starting with walking for my 2k and then increasing her pace to running pace and then increasing her pace by .5kph every 500m of my pace which was good for her. Then lat pull downs & raised knees lifts, then upright rowing & mil press, then arm curls and over hand curls, standing lunges & squats both with weights. All sets were group of 2 exercises x 3 with 30 sec between groups, we then went onto the basketball floor and did 5 strides with trots back to the start.
After the strides we both did 10, 8, 6, 4 & 2 pushups & table top crunches with no breaks....ouch (esp from last night), then side leg raises 15 x 3 each side no break (ouch BIG time), then planks - 45 sec of marching planks and then with no stopping 30 extra seconds of holding the front plank (but only I was still going...) Finishing off with 3 minutes of jogging.
At the track in the eveing I jogged a few laps with a couple of the girls training and then with Steph afterwards to chat about her first race in 4 weeks with Wes Aths in the U14 ranks.
After the strides we both did 10, 8, 6, 4 & 2 pushups & table top crunches with no breaks....ouch (esp from last night), then side leg raises 15 x 3 each side no break (ouch BIG time), then planks - 45 sec of marching planks and then with no stopping 30 extra seconds of holding the front plank (but only I was still going...) Finishing off with 3 minutes of jogging.
At the track in the eveing I jogged a few laps with a couple of the girls training and then with Steph afterwards to chat about her first race in 4 weeks with Wes Aths in the U14 ranks.
Wednesday 28 May 2008
VPSSA Western XC Championships
I took today off so I could attend the Primary School Region XC Champs at the Brimbank Park, lots of kids from my younger squad where racing, only a few not there. To progress to the States you need to finish in the top 6. Natalie (1st), Mia (2nd), Alexie (3rd), Chantelle (5th), Teagan (7th), Chelsea (12-15); all were in the 10 year old race, so 4 in the same race progressed. Next were Bailey (10th), Ben (14th), Thomas (20th) in the boy's 10 year race. I knew kids in the 11 year old race, but none in my squad. The final races were the 12/13 boys & girls, previous years none of these kids had made the top 20 before, Claire (5th - WOW), Elysse (14th) & Zac (14th). A few other kids should have been there but two missed their school race and two go to schools who do not participate in the VPSSA competition and choose to do NO external PE.
Great results and four of the kids in the 10 year race will be in the same category next year... So five kids will progress to the VPSSA Primary Schools and the rest of my squad will concentrate on the VLAA Region & State Champs, which will suit ages much better. A good day's races.
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Track training for the group tonight, those who raced will do some laps, strides and stretching. More to follow later...
I jogged five easy laps chatting individually with a few of the kids who didn't progress, talking about the coming months and where to for them. I did some strides, 2 laps during the sessions and then 6x110m strides.
Finished the night with a 60 min pilates session, I really noticed that I was able to hold a lot of the strength poses a lot better tonight, maybe the running is starting to make my legs a tad stronger. :-)
Great results and four of the kids in the 10 year race will be in the same category next year... So five kids will progress to the VPSSA Primary Schools and the rest of my squad will concentrate on the VLAA Region & State Champs, which will suit ages much better. A good day's races.
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Track training for the group tonight, those who raced will do some laps, strides and stretching. More to follow later...
I jogged five easy laps chatting individually with a few of the kids who didn't progress, talking about the coming months and where to for them. I did some strides, 2 laps during the sessions and then 6x110m strides.
Finished the night with a 60 min pilates session, I really noticed that I was able to hold a lot of the strength poses a lot better tonight, maybe the running is starting to make my legs a tad stronger. :-)
Tuesday 27 May 2008
The Tan in the morning & a few laps of the track in the evening
This morning I was meeting a friend on the Tan at 6:30 for a run/walk lap, I got into the city just before 6am, so I jogged a lap of the Tan first and then the second with Tania. Afterwards we did some tri dips, step ups x 3, then maximum push ups.
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The track tonight, Jo (6x800), Steph (5x800) & Pierre (5x1000), I set their sessions and joined them with like athletes runners except Jo. I started with 4 laps of the infield, then some admin stuff with some parents. Then I jogged a few laps with Steph (12) then after chatting with her I joined a few of the guys for a bunch of laps before stopping to drop some clothes. I ended up re-joining with Cookie & Adrian and jogging around in Lane 7 & 8 for a few more.
A few laps with those doing cool downs, all up 15 laps + the in field.
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The track tonight, Jo (6x800), Steph (5x800) & Pierre (5x1000), I set their sessions and joined them with like athletes runners except Jo. I started with 4 laps of the infield, then some admin stuff with some parents. Then I jogged a few laps with Steph (12) then after chatting with her I joined a few of the guys for a bunch of laps before stopping to drop some clothes. I ended up re-joining with Cookie & Adrian and jogging around in Lane 7 & 8 for a few more.
A few laps with those doing cool downs, all up 15 laps + the in field.
Monday 26 May 2008
A short ride & an easy session in Wyndham Park
Early morning in the gym and straight onto the stationary bike for 15 minutes at an average of 19mph, purpose to roll the legs over to warm them up and try to get rid of any stiffness from the weekend.
Overall the short ride was easy and a good idea, after finishing I jumped onto a mat and stretched my legs for 15 minutes.
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This evening I had the younger group at Wyndham Park, starting with 1.2km w/up along the river, stretching, a few even paced strides (8x75m) on a gravel path, then 2x900m loops on a gravel path. No time of any many meaning for me. The session was a lap hard 'ish' but steady, 3 min break and then off again but the second lap was to be faster. I started with the kids and sat mid pack for the first 200m, then moved through the group until the 500m mark where I stood and encouraged the kids and then very fast to get to the front so I could call the time out. The second lap, the kids all started approximately 3 min after they had finished. Out of the 14 kids tonight, 10 finished approx 10 sec faster and the other 4 finished with 2 sec either side of their first lap. We all then went for a 8 min slow jog as a group.
Overall the short ride was easy and a good idea, after finishing I jumped onto a mat and stretched my legs for 15 minutes.
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This evening I had the younger group at Wyndham Park, starting with 1.2km w/up along the river, stretching, a few even paced strides (8x75m) on a gravel path, then 2x900m loops on a gravel path. No time of any many meaning for me. The session was a lap hard 'ish' but steady, 3 min break and then off again but the second lap was to be faster. I started with the kids and sat mid pack for the first 200m, then moved through the group until the 500m mark where I stood and encouraged the kids and then very fast to get to the front so I could call the time out. The second lap, the kids all started approximately 3 min after they had finished. Out of the 14 kids tonight, 10 finished approx 10 sec faster and the other 4 finished with 2 sec either side of their first lap. We all then went for a 8 min slow jog as a group.
Sunday 25 May 2008
Ferny Creek
Last night I went to dinner in Hawthorn and enjoyed a great meal at 'The Base Camp', Nepalese cuisine and for the first time I had goat and quite enjoyed it.
This morning myself & Jo made our way for a late start (after 9am) at Ferny Creek, Jo's first visit. 70 minutes of enjoyable soft trails, a few hills but nothing major, still building the kms slowly.
A good weekend of easy running, for the next four weeks the plan is just run, build the legs and then maybe in one month maybe some rep work.
This morning myself & Jo made our way for a late start (after 9am) at Ferny Creek, Jo's first visit. 70 minutes of enjoyable soft trails, a few hills but nothing major, still building the kms slowly.
A good weekend of easy running, for the next four weeks the plan is just run, build the legs and then maybe in one month maybe some rep work.
Saturday 24 May 2008
Little Aths and a Wes Aths Club run
Today started with picking C & D up for their race today at Werribee Sth on the beach, wow it was a tad cool... 5 degrees at 8.30am. This course is generally a little tough but is probably the 3rd hardest for WLAC, but the Wyndham Council have made some changes and have increased the sand area and removed a lot of the grass. The 1k course had approx 150-200m on grass and some of the sand was quite soft.
I decided I would run a few laps today of the course, so when the group walked the course I jogged it and I told the organiser that I thought this course was now the toughest! I ran another lap as the 'rabbit' for the U6-8 race, then I ran another lap when the U9-10 race were walking to the start for their 1500m race, then I ran another 2 whilst other races were in progress without getting in the way. All up 5km predominantly on sand, but all easy.
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This arvo the Club pack run was at the You Yangs, but as many of us are regulars, we decided to start in a different spot, so we started at the Big Rock car park, which meant we would be running in different areas. A few different groups of paces and abilities, I decided to take Michelle and Jo around Big Rock and then towards the front of the park which is much flatter. We started at a fairly casual pace and strolled along trails and a few soft dirts, around the 16 min mark I picked up the pace for 8-10 min and told Mich to continue on a the same pace and then turn when we did and Jo cam e along for the increase in pace. All up approx 43 min run for the girls, I felt the need to do an extra lap of the rock to get my stride, so 48 for me.
I decided I would run a few laps today of the course, so when the group walked the course I jogged it and I told the organiser that I thought this course was now the toughest! I ran another lap as the 'rabbit' for the U6-8 race, then I ran another lap when the U9-10 race were walking to the start for their 1500m race, then I ran another 2 whilst other races were in progress without getting in the way. All up 5km predominantly on sand, but all easy.
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This arvo the Club pack run was at the You Yangs, but as many of us are regulars, we decided to start in a different spot, so we started at the Big Rock car park, which meant we would be running in different areas. A few different groups of paces and abilities, I decided to take Michelle and Jo around Big Rock and then towards the front of the park which is much flatter. We started at a fairly casual pace and strolled along trails and a few soft dirts, around the 16 min mark I picked up the pace for 8-10 min and told Mich to continue on a the same pace and then turn when we did and Jo cam e along for the increase in pace. All up approx 43 min run for the girls, I felt the need to do an extra lap of the rock to get my stride, so 48 for me.
Friday 23 May 2008
Victoria Gardens and a lap of the Tan
I arrive 20 minutes early for my run with Clare, so I took off for a 15 min run around Vic Gardens and some other close by park lands before moving back through the Botanical Gardens nearing Govt Dve, just as she parked.
Then a lap of the Tan with lots of chatting, I've clocked many k's with Clare, but this was the first run in many months.
The purpose of today's run was to get back to some consistancy. My eating is starting to improve and whilst I have no idea of my weight, I can say with some confidence that some of my work pants are starting to feel a little more comfortable, thankfully!
Then a lap of the Tan with lots of chatting, I've clocked many k's with Clare, but this was the first run in many months.
The purpose of today's run was to get back to some consistancy. My eating is starting to improve and whilst I have no idea of my weight, I can say with some confidence that some of my work pants are starting to feel a little more comfortable, thankfully!
Thursday 22 May 2008
Tready & a gym session
This morning in the gym, starting with 2k on the bike and then 2k on the treadmill, before moving over to the machines. We started with knee raises and lat pull downs, then upright rowing & shoulder press, then lunges with weights & squats on the Smith machine before moving to the mats.
On the mats we did 10, 8, 6, 4, 2 of push ups & table top crunches with no rest, then we walked a lap of the basketball court, then side leg raises and oblique crunches (15, 12, 10) and then a few laps of the court again. All up a nice set with the legs feeling very much worked and the tummy & bum crying out for help.
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A game of indoor football at lunchtime which I played about 20 minutes of, knee held up and the rest of the body too. I am aware of my knee, I have been told that the area that is slightlly uncomfortable when I push on it is the cartlidge region...
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Tonight at the track, I took three girls for their session, 3 laps, strides, 10 min of stair work and then 6x600 in 110 sec per 400 with 90 sec recovery, then 3 laps on the grass infield to cool down. Nothing for me, just coaching.
On the mats we did 10, 8, 6, 4, 2 of push ups & table top crunches with no rest, then we walked a lap of the basketball court, then side leg raises and oblique crunches (15, 12, 10) and then a few laps of the court again. All up a nice set with the legs feeling very much worked and the tummy & bum crying out for help.
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A game of indoor football at lunchtime which I played about 20 minutes of, knee held up and the rest of the body too. I am aware of my knee, I have been told that the area that is slightlly uncomfortable when I push on it is the cartlidge region...
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Tonight at the track, I took three girls for their session, 3 laps, strides, 10 min of stair work and then 6x600 in 110 sec per 400 with 90 sec recovery, then 3 laps on the grass infield to cool down. Nothing for me, just coaching.
Wednesday 21 May 2008
A morning stroll along the Yarra & coaching the juniors in the evening
This morning I parked my car in Wells St behind work and ran from there, the intent of todays run was to run 30-40 min, depending on how it all felt etc. According to MapMyRun it was just over 6km and I ran for 32min, nothing special, but a run to feel how the knee & achilles felt after a few days of running.
I wore skins and a T, but I didn't really need the Skins, calm conditions.
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Tonight at the track with the young ones, only 11 tonight, lots of strength work & drills, I selected three évenish teams of four (yes me included), it was repeats of 400m at pace in a relay format, therefore the recovery was waiting for the other kids. Of course I changed the rules as the session went, with varying age groups you need flexibility. The race (so the kids called it), ended (18 min) with one team winning by 75m, myself as the last runner of team 3 started 200m behind the team 2 Captain (Michelle) and about 80m behind an 11 year old, I past her near the 200 mark and then continued hard until the water jump, but I knew I couldn't catch Mich, so I slowed up and waited for Monique to help encourage her and like most kids she found that little bit extra in the final 40m. Much to the disgust of my team members WE came last (strategically of course). But as I said across the line, WE ARE ALL WINNERS, because they had a GREAT session! With warm ups & drills and 4x400m, I did approx 9k today.
Achilles is GOOD, the knee...I'm aware of some discomfort, but nothing that slows me down (just fitness).
I wore skins and a T, but I didn't really need the Skins, calm conditions.
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Tonight at the track with the young ones, only 11 tonight, lots of strength work & drills, I selected three évenish teams of four (yes me included), it was repeats of 400m at pace in a relay format, therefore the recovery was waiting for the other kids. Of course I changed the rules as the session went, with varying age groups you need flexibility. The race (so the kids called it), ended (18 min) with one team winning by 75m, myself as the last runner of team 3 started 200m behind the team 2 Captain (Michelle) and about 80m behind an 11 year old, I past her near the 200 mark and then continued hard until the water jump, but I knew I couldn't catch Mich, so I slowed up and waited for Monique to help encourage her and like most kids she found that little bit extra in the final 40m. Much to the disgust of my team members WE came last (strategically of course). But as I said across the line, WE ARE ALL WINNERS, because they had a GREAT session! With warm ups & drills and 4x400m, I did approx 9k today.
Achilles is GOOD, the knee...I'm aware of some discomfort, but nothing that slows me down (just fitness).
Tuesday 20 May 2008
A morning lap of the Tan & at the track in the evening
This morning I meet a friend from work on the Tan at 6:30, she has never done a lap of the Tan so today was her day! We walked briskly and ran short intermediate periods for an entire lap. Once we finished we did push ups, step ups onto a park bench and then tri dips, 60 sec rest and then repeated. We then did 30 sec side plank, 60 sec front plank, 30 sec side plank, then a 60 sec break and then repeated.
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Tonight at the track with the boys as per normal, chatted with a few athletes and set their sessions. A bit of chit chat with a couple of parents and then I jumped into lane 3 and jogged three laps (avg 2:10 pace) before Cookie caught me and he told me he was going to jog a lap and walk a lap, sounded good to me and this meant I would have company, after 30 minutes we stopped.
A quick chat with Jo, Teagan & Claire, then parents and then back to Hoppers to drop the boys off and then home.
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WOW, note to my Blog: I finally made 300km for the year... :-( I'm not happy really, 300k is what I was hoping to run in January, not by the 20th of May!!!
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Tonight at the track with the boys as per normal, chatted with a few athletes and set their sessions. A bit of chit chat with a couple of parents and then I jumped into lane 3 and jogged three laps (avg 2:10 pace) before Cookie caught me and he told me he was going to jog a lap and walk a lap, sounded good to me and this meant I would have company, after 30 minutes we stopped.
A quick chat with Jo, Teagan & Claire, then parents and then back to Hoppers to drop the boys off and then home.
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WOW, note to my Blog: I finally made 300km for the year... :-( I'm not happy really, 300k is what I was hoping to run in January, not by the 20th of May!!!
Monday 19 May 2008
Werribee South training and on local roads
5pm this evening I met my young group, the clouds were everywhere, dark & looming, the drizzle or rain was on the way, so we started right on 5pm. Tonight was to be the test for exactly how my knee is, it feels ok, I can prod and find a spot, but I can hop on it with no probs, so I'm running! We started with a 6 minute warm up, 3 minutes away and then 3 min back, then some gentle stretching and chatting and congratulating the 11 runners from yesterday.
Today's group, I was missing about 6 regulars but I had a new 11 year old girl and the return of a 12 year old boy and Michelle (15) returned to the Monday session, I'm very happy to see the young teens mixing it up with the 8-12 year old kids, it keeps my over fast boys in control (a little).
Tonight I used the grassy hills and the sand to mix it up with short sharp hills and then long angled runs downhill, moving fast, LOTS of heavy breathing...good. We then finished off with a 4 min cool down jog and some stretching, 15 sec per stretch, which kids DO NOT LIKE..
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Once home I watched Neighbours (yes I know, but I've grown up with it), I did 2 min planks during the ads and then out the door at 7pm for a 15 min run on the roads, my first run on the road in a LONG time! (not really sure how long) Afterwards, I stretched inside and then showered and had a quick light dinner.
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And for those readers who have seen my growing body lately, I am happy to report that my pants today didn't feel as tight today, thank fuck for that, I knew refusing to buy bigger clothes would eventually work (I hope).
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The team and individual results are up for Sandown, eleven guys under 30 minutes! Wes Aths had two podium finishes, one gold and one bronze! We also won the U14 wmn & men U16, good solid results in other junior age groups. 6th in wmn Div 2, and the men had great results with all three teams finishing in the top 4. After three rounds the men & wmn U20 teams are first and second, 'the U16 men are also in the top 3, the four men teams are winning Div 6, 3rd in Div 3, 5th in Div 5, with the DIv 7 team in the middle of a BIG pack of 20 teams. GREAT results
Today's group, I was missing about 6 regulars but I had a new 11 year old girl and the return of a 12 year old boy and Michelle (15) returned to the Monday session, I'm very happy to see the young teens mixing it up with the 8-12 year old kids, it keeps my over fast boys in control (a little).
Tonight I used the grassy hills and the sand to mix it up with short sharp hills and then long angled runs downhill, moving fast, LOTS of heavy breathing...good. We then finished off with a 4 min cool down jog and some stretching, 15 sec per stretch, which kids DO NOT LIKE..
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Once home I watched Neighbours (yes I know, but I've grown up with it), I did 2 min planks during the ads and then out the door at 7pm for a 15 min run on the roads, my first run on the road in a LONG time! (not really sure how long) Afterwards, I stretched inside and then showered and had a quick light dinner.
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And for those readers who have seen my growing body lately, I am happy to report that my pants today didn't feel as tight today, thank fuck for that, I knew refusing to buy bigger clothes would eventually work (I hope).
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The team and individual results are up for Sandown, eleven guys under 30 minutes! Wes Aths had two podium finishes, one gold and one bronze! We also won the U14 wmn & men U16, good solid results in other junior age groups. 6th in wmn Div 2, and the men had great results with all three teams finishing in the top 4. After three rounds the men & wmn U20 teams are first and second, 'the U16 men are also in the top 3, the four men teams are winning Div 6, 3rd in Div 3, 5th in Div 5, with the DIv 7 team in the middle of a BIG pack of 20 teams. GREAT results
Sunday 18 May 2008
Racing.....not me, just those I coach
A busy weekend of racing, but limited running for me, so I will have to continue to run through others, thankfully I love coaching...
The day started with picking C & D up, pouring rain...and cold (7 degrees), by the time we arrived it was just raining (not hard). WLAC normally have an average of 95 runners, we were down to approx mid 60's but all 26 kids I coach we there! :-)
Lots of great efforts on the Riverbend course, whilst this is an easy flat course, I jogged the course with a few of the kids and I actually found the footing very slippery and hard to push off and feel powerful.
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A trip to Sandown for the Vic 10k Road Championships, the trip there was rain rain and more rain with my temperature guage showing 6 degrees for the entire trip. Wes Aths had 50ish runners today, starting with the juniors 3k race, with the U16 boys leading the pack including a Wes Aths boy who finished 3rd and then the second pack involved a couple of U18 & U20 girls and one U14 girl from Wes Aths. It is amazing watching little girls, we had 3 U14 girls finish before our first U20 girl (& she finished in the top 5 of the U20 race).
After the junior race, we got all of the U20 men & Open men & women to the start line, I helped collect jackets, dropped them back in the grand stand and then walked the course in reverse to give encouragement etc. Sadly our Club were missing three of our fastest men and a few more who would break 40, but we still managed nearly 30 runners. With a handful of the guys in the 34s and another 4 or so in the 35s, it was a good day, but COLD (5 degrees according to my car when I left). Congrats to Troopy for another win!!!
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A few weeks ago I suggested to my Little Aths sqauad to consider running at the Bacchus Marsh Open Day, eleven kids & their parents also thought it was a good idea, a different course and some different competition. I got to run around a bit, watching races from the middle of the course and also jogging it with various kids at varying times, all up easily over 5km and the knee was ok (not great, just ok).
Eleven kids raced (other Werribee kids too) from my group, with four finishing with podiums finishes, but all raced VERY well and to be honest the run of the day went to a 4th place finisher, he beat two boys from Geelong who finished in the top 10 at State XC last year, last year B finished 22nd.
A good but COLD weekend!
The day started with picking C & D up, pouring rain...and cold (7 degrees), by the time we arrived it was just raining (not hard). WLAC normally have an average of 95 runners, we were down to approx mid 60's but all 26 kids I coach we there! :-)
Lots of great efforts on the Riverbend course, whilst this is an easy flat course, I jogged the course with a few of the kids and I actually found the footing very slippery and hard to push off and feel powerful.
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A trip to Sandown for the Vic 10k Road Championships, the trip there was rain rain and more rain with my temperature guage showing 6 degrees for the entire trip. Wes Aths had 50ish runners today, starting with the juniors 3k race, with the U16 boys leading the pack including a Wes Aths boy who finished 3rd and then the second pack involved a couple of U18 & U20 girls and one U14 girl from Wes Aths. It is amazing watching little girls, we had 3 U14 girls finish before our first U20 girl (& she finished in the top 5 of the U20 race).
After the junior race, we got all of the U20 men & Open men & women to the start line, I helped collect jackets, dropped them back in the grand stand and then walked the course in reverse to give encouragement etc. Sadly our Club were missing three of our fastest men and a few more who would break 40, but we still managed nearly 30 runners. With a handful of the guys in the 34s and another 4 or so in the 35s, it was a good day, but COLD (5 degrees according to my car when I left). Congrats to Troopy for another win!!!
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A few weeks ago I suggested to my Little Aths sqauad to consider running at the Bacchus Marsh Open Day, eleven kids & their parents also thought it was a good idea, a different course and some different competition. I got to run around a bit, watching races from the middle of the course and also jogging it with various kids at varying times, all up easily over 5km and the knee was ok (not great, just ok).
Eleven kids raced (other Werribee kids too) from my group, with four finishing with podiums finishes, but all raced VERY well and to be honest the run of the day went to a 4th place finisher, he beat two boys from Geelong who finished in the top 10 at State XC last year, last year B finished 22nd.
A good but COLD weekend!
Thursday 15 May 2008
PT style circuit
In the gym at 6:30am, T was already there on the tready, a quick check of her speed, incline and length of time, of course I upped the incline up 1 and increase the speed froma 7kph walk to 8.5kph for 5 min. Whilst she was completing her tready work I jumped on a bike for 7 minutes.
We then interchanged between exercise stations for 15 minutes before moving downstairs onto the basketball floor where we did a lot of lunges, squats broken up with some short runs and then 10 min of core work.
So lots of leg & ab work which I could feel the effects of the previous days.
We then interchanged between exercise stations for 15 minutes before moving downstairs onto the basketball floor where we did a lot of lunges, squats broken up with some short runs and then 10 min of core work.
So lots of leg & ab work which I could feel the effects of the previous days.
Wednesday 14 May 2008
No physical stuff for me today
I woke this morning to an improved knee, still slightly swollen and still an issue, BUT a lot better than yesterday.
Coaching this evening at the track, I used today as a strength session with minimal running (kind of), first they started off with a 3 lap warm up in lane 8 (normally 2), then double the amount of strides, before we started on drills and then lunges, squats and then 10 min of stair work before moving onto some criss cross work on the infield, then a game. Just a few trots for me here & there, enough to know there is improvement, but I am still INJURED. :-(
I even had to say no to Clare for a morning trot around the Tan tmrw. :-(
Coaching this evening at the track, I used today as a strength session with minimal running (kind of), first they started off with a 3 lap warm up in lane 8 (normally 2), then double the amount of strides, before we started on drills and then lunges, squats and then 10 min of stair work before moving onto some criss cross work on the infield, then a game. Just a few trots for me here & there, enough to know there is improvement, but I am still INJURED. :-(
I even had to say no to Clare for a morning trot around the Tan tmrw. :-(
Tuesday 13 May 2008
A circuit indoors and a very sore knee
I met a friend on the Tan at 6:30am and told her that I didn't think I could run the PT session on the Tan as my leg was very sore and moving was difficult, so I suggested we go the gym at work and do our session on the basketball court in the gym. I put her on the tready and I rode the stationary bike for 3 minutes, before moving over to the tready and increasing her incline and pace into a trotting pace. Every couple of minutes I made small changes to her tready either pace or incline or both.
Then on the court, the set included some jogging, push ups, lunges, squats, jumping on HJ bag (not me), crunches, planks, step ups and of course more running (minimal for me).
As the day went on my knee became sorer and sorer & also quite swollen.
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At the track tonight for coaching, the four girls (Jo, Claire, Steph & Michelle) did either 4/5 x 800m (110sec per 400) with a 90 sec recovery and Pierre did 5x1k reps with another group 90 sec per 400m with a 60 sec recovery.
I had a quick chat with Bel (physio), showed her my knee, she said that the affected area was inside and in the cartilage area, but was either a major bump or a slight aggravation, she didn't think it was too serious, but it is swollen and slightly uncomfortable and hard to move when first getting up.
Then on the court, the set included some jogging, push ups, lunges, squats, jumping on HJ bag (not me), crunches, planks, step ups and of course more running (minimal for me).
As the day went on my knee became sorer and sorer & also quite swollen.
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At the track tonight for coaching, the four girls (Jo, Claire, Steph & Michelle) did either 4/5 x 800m (110sec per 400) with a 90 sec recovery and Pierre did 5x1k reps with another group 90 sec per 400m with a 60 sec recovery.
I had a quick chat with Bel (physio), showed her my knee, she said that the affected area was inside and in the cartilage area, but was either a major bump or a slight aggravation, she didn't think it was too serious, but it is swollen and slightly uncomfortable and hard to move when first getting up.
Monday 12 May 2008
WHY
Today I noticed that my knee felt like it had done more work than it really had, meaning there was some discomfort, but the feeling was similar to a BIG week, but of course I haven't had a big week this year.
I met my squad at 5pm at Riverbend, 27 kids and a few parents running too, we started off with 850m w/up, all was good, no discomfort. We then did some stretching and then jogged about 500m to my starting point. 6x1min on, 20 sec off before then running along various river trails, crossing the river etc a couple of times. Finished with some stretching and then 2x1 min planks for the group (too much for some of the kids, but 6 did both sets perfectly).
As I was cooling down I noticed the discomfort was returning and by the time I got home my knee was swollen and uncomfortable, not sore, but uncomfortable....iced and elevation.
__________________
Western Aths AGM tonight, for the fifth year I have been nominated (& accepted) the role of Secretary, we have a new President who is a great choice for our Club (Burkie).
I met my squad at 5pm at Riverbend, 27 kids and a few parents running too, we started off with 850m w/up, all was good, no discomfort. We then did some stretching and then jogged about 500m to my starting point. 6x1min on, 20 sec off before then running along various river trails, crossing the river etc a couple of times. Finished with some stretching and then 2x1 min planks for the group (too much for some of the kids, but 6 did both sets perfectly).
As I was cooling down I noticed the discomfort was returning and by the time I got home my knee was swollen and uncomfortable, not sore, but uncomfortable....iced and elevation.
__________________
Western Aths AGM tonight, for the fifth year I have been nominated (& accepted) the role of Secretary, we have a new President who is a great choice for our Club (Burkie).
Sunday 11 May 2008
A weekend of trips to Mt Macedon & the You Yangs
Out the door this morning just after 8am, I took the boys to the local flower seller and they chose some posies etc for their mum. I dropped them there and then waited for Jo and we went to the You Yangs for a 9k run. Jo's third run back and within 100m I had to ask her to slow down as she was going way faster than I was ready for... first off we completed a 5.7km loop in 29:30, a short drink and then back along a dirt trail, approx 3.2km.
All up a good run, a comfortable pace, which worked a decent sweat and got the legs rolling over.
______________________________
No running on Saturday at Mt Macedon, but my Club had our first trip to Mt Macedon, which looked a great area, the car park is at an elevation of 1000m and was entirely covered in cloud much to the surprise and delight of my sons. The three boys ran around playing soldier games and thought it was fun to be only 50m away from me and knowing that I couldn't see them the majority of the time due to the cloud.
A few walks with the boys and a couple of parents whilst lots were running some new unknown paths. The boys were very excited to find a koala in a small bush gum tree only 1m off the ground.
A BBQ to finish off a nice afternoon.
All up a good run, a comfortable pace, which worked a decent sweat and got the legs rolling over.
______________________________
No running on Saturday at Mt Macedon, but my Club had our first trip to Mt Macedon, which looked a great area, the car park is at an elevation of 1000m and was entirely covered in cloud much to the surprise and delight of my sons. The three boys ran around playing soldier games and thought it was fun to be only 50m away from me and knowing that I couldn't see them the majority of the time due to the cloud.
A few walks with the boys and a couple of parents whilst lots were running some new unknown paths. The boys were very excited to find a koala in a small bush gum tree only 1m off the ground.
A BBQ to finish off a nice afternoon.
Thursday 8 May 2008
Circuit & indoor football
This morning I ran a couple of kms and powered walk around the Botanical Gardens, finishing off with loads of lunges, squats, push ups, crunches, sit ups and finishing off with various planks, T (lady from work who I am helping with PT sessions) found it hard, I also found that my legs were fairly tired from the amount of lunges I had done throughout the week and also a few kms than previous. :-) all good!
Lunch today I played approx 15-20 minutes of the indoor football, 2 - 2, a draw was a better result that losing.
Lunch today I played approx 15-20 minutes of the indoor football, 2 - 2, a draw was a better result that losing.
Wednesday 7 May 2008
A few laps and pilates
I arrived at the track at 4:50 and I started with four laps until a few of the kids arrived, I ended up jogging another 5 laps with various kids, all laps in lane 7/8. The only other activity for me during the 60 min coaching session was some demonstrations of drills and strength exercises.
7:30pm, 60 minutes of pilates (normal session), arguably the toughest session ever for me. Some new planks were introduced as well as some other touch (tough) exercises.
7:30pm, 60 minutes of pilates (normal session), arguably the toughest session ever for me. Some new planks were introduced as well as some other touch (tough) exercises.
Tuesday 6 May 2008
Circuit in the Botanical Gardens & a few laps at the track
This morning I was on the Tan at 6:30am with a lady from work I am helping gain some fitness, running on/off for 15 minutes, from the roundabout at Govt Dve upto the bottom of Anderson St where I saw Em with her training group, I said hi but obviously she wasn't aware of me running past. From there I got back to the Pillars and we went up and down the hill, first time doing sets of push ups every 30m and the second time lunges.
Then running along some dirt paths or power walking from park bench to park bench, stopping for 10 step ups and 10 tricep dips. We eventually stopped near Govt Drive and did 30 sec of oblique plank/plank/oblique plank x 2.
______________________
Tonight at the track with C, D & K, I was able to jog 8 laps of slow running with breaks in between for admin purposes and to chat with a couple of athletes re their session.
5-6km's worth for the day.
Then running along some dirt paths or power walking from park bench to park bench, stopping for 10 step ups and 10 tricep dips. We eventually stopped near Govt Drive and did 30 sec of oblique plank/plank/oblique plank x 2.
______________________
Tonight at the track with C, D & K, I was able to jog 8 laps of slow running with breaks in between for admin purposes and to chat with a couple of athletes re their session.
5-6km's worth for the day.
Monday 5 May 2008
A short gym visit and some running at Riverbend
Maximum 15 minutes in the gym, 5 min on bike and then some core work, I decided I wanted to get some Wes Aths work done prior to work, so at my desk by 7:15am.
_________________________
Tonight I was meeting my younger squad at the Riverbend Reserve, but I organised Connor so he could do his homework in the car whilst I jogged around for 15 minutes by myself, which allowed me to check the river crossings and also wearing my Garmin meant I could measure the warm up track (850m).
Once the majority of the kids were there I took the group for a warm up around that loop and back to the BBQ area just in case of late arrivals, which there were. Progressively the group has been getting bigger, 25 kids tonight, 2 mums & 1 dad. The best thing tonight was many of the new kids are 11 & 12 which has meant the front pack is growing! :-)
Tonight I had the kids run at pace for 40 sec, then float for 20 sec x 6, we then rest and then jogged up to Shaws Rd bridge, crossed the river and then back along the river paths, back over the river at the Ford and then back to the BBQs. Tonight Teagan wore the Garmin, 5.6km from the warm up.
So for me just over 9km tonight, by far the furthest I have run in quite awhile which felt ok, but I did notice that I was tiring near the end of the session (but don't worry the kids didn't notice, they were BUGGERED).
_______________________________
Little Aths AGM tonight, I nominated and was accepted for Education & Development and the On Track Coordinator, I've decided and informed the Committee that this will be my last year looking after the On Trackers.
_________________________
Tonight I was meeting my younger squad at the Riverbend Reserve, but I organised Connor so he could do his homework in the car whilst I jogged around for 15 minutes by myself, which allowed me to check the river crossings and also wearing my Garmin meant I could measure the warm up track (850m).
Once the majority of the kids were there I took the group for a warm up around that loop and back to the BBQ area just in case of late arrivals, which there were. Progressively the group has been getting bigger, 25 kids tonight, 2 mums & 1 dad. The best thing tonight was many of the new kids are 11 & 12 which has meant the front pack is growing! :-)
Tonight I had the kids run at pace for 40 sec, then float for 20 sec x 6, we then rest and then jogged up to Shaws Rd bridge, crossed the river and then back along the river paths, back over the river at the Ford and then back to the BBQs. Tonight Teagan wore the Garmin, 5.6km from the warm up.
So for me just over 9km tonight, by far the furthest I have run in quite awhile which felt ok, but I did notice that I was tiring near the end of the session (but don't worry the kids didn't notice, they were BUGGERED).
_______________________________
Little Aths AGM tonight, I nominated and was accepted for Education & Development and the On Track Coordinator, I've decided and informed the Committee that this will be my last year looking after the On Trackers.
Sunday 4 May 2008
Not much running
Busy day on Sat, Little Aths XC in the morning, AV Rd 2 at Warragul (1h 45m away), act as the Team Manager for 40-45 athletes, drive back home and then Western Aths Presentation Night.
Drinks at my place afterwards, in bed about 2:30ish. A quiet day on Sunday. No exercise.
The team results from XCR08 Rd 2 are on the AV web site, Wes Aths won the wmn U20 events and men Div 6, 2nd in U20 men with a few other good placings and a surprising result was 2nd for the Div 2 wmn, originally we were listed as 3rd which was great. :-)
Drinks at my place afterwards, in bed about 2:30ish. A quiet day on Sunday. No exercise.
The team results from XCR08 Rd 2 are on the AV web site, Wes Aths won the wmn U20 events and men Div 6, 2nd in U20 men with a few other good placings and a surprising result was 2nd for the Div 2 wmn, originally we were listed as 3rd which was great. :-)
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