July km's - 250 the most this year :)
Injuries - none
Excuses - felt very much not like a runner after the State XC and the mind is very powerful
Events - Geelong 16k XC & Bundoora 12k XC
Upcoming events - none, Sep will be my next race
It could have been a better month, but at least it was the second decent month in a row, maybe in 3 months or so, I might start to run ok.
Thursday 31 July 2008
The Tan & Indoor Football GF
This morning I meet Tania near Govt Drive, we jogged and walked to the Pillars, Tania wanted to try for her fastest time and she wanted to do it from where all runners time themselves, which was fair! Until today, Tania had never made it around the Tan without a short walking break, but today was going to be different. 21:48
Today my work place soccer team played in the Division 2 Grand Final and we WON, 7-2.
Today my work place soccer team played in the Division 2 Grand Final and we WON, 7-2.
Tuesday 29 July 2008
Gym only
I spent 70 minutes on the gym today, 15 minutes on the bike and then lots of lunges and squats. Then back, chest and abs, the last 50 minutes was with Tania.
Not much more to say...
Not much more to say...
Monday 28 July 2008
Connor graduates
Today I attended Connor's graduation from his development school that he has been attending for the last 2 1/2 years in Hampton. For those who are not aware, Connor attended a school initially three times a week, which over time has been reduced to once a week, the school helped teach him the consequences of his actions and how they affect others. I was very proud of Connor, firstly for graduating but also for his speech that he gave in front of the small school (35-40), he directed his comments to his teacher predominantly and then to his Principal at his 'mainstream' school and then to me & his mum. A very well spoken and thought out speech from a nine year old boy, whilst I know there was assistance, but I could tell they were his words!
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Tonight I ran for 10 minutes prior to the kids arriving at Presidents Park, then I went for a 10 min run with the kids before we did 5 x 1 min efforts with 60 sec floats in between and then a 8 min cool down.
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Tonight I ran for 10 minutes prior to the kids arriving at Presidents Park, then I went for a 10 min run with the kids before we did 5 x 1 min efforts with 60 sec floats in between and then a 8 min cool down.
Sunday 27 July 2008
You Yangs
85 minutes of running this morning, tough work even with running at shit (there's that word again) time yesterday. I ran this morning with Blair (17) & Cookie, bith much faster than me, so I knew the run was going to be tough.
We ran the Branding Yard Road, once onto GCD we did some bush bashing and made our way onto the Greyhound Track, a quick stop and then we went back onto BYR and then we went up the horrible Saddleback Track (840m long, 120m elevation rise), then along Rockwell to Turntable and then back to Toynes Rd, all up 85 minutes leaving me with heavy legs.
We ran the Branding Yard Road, once onto GCD we did some bush bashing and made our way onto the Greyhound Track, a quick stop and then we went back onto BYR and then we went up the horrible Saddleback Track (840m long, 120m elevation rise), then along Rockwell to Turntable and then back to Toynes Rd, all up 85 minutes leaving me with heavy legs.
Saturday 26 July 2008
State XC Champs @ Bundoora
Little Aths racing to start the day, just a normal Sat morning. I jogged around with a few of the kids before running as the 'rabbit' for the 1000m race.
Today the AV series seen us racing at Bundoora combining with the All Schools Champs, the men's race was the final event of the day. Wes Aths were just able to manage to fill three men's teams and this included me, so I knew I HAD to finish today and if it wasn't for the team atmosphere, I would not have finished.
A shit race, a shit run and a shit time!!! Yep, you guessed it I wasn't very happy with my efforts. Laps: 13.33, 14.25, 15.19 & 15.11 = 58:29
Today the AV series seen us racing at Bundoora combining with the All Schools Champs, the men's race was the final event of the day. Wes Aths were just able to manage to fill three men's teams and this included me, so I knew I HAD to finish today and if it wasn't for the team atmosphere, I would not have finished.
A shit race, a shit run and a shit time!!! Yep, you guessed it I wasn't very happy with my efforts. Laps: 13.33, 14.25, 15.19 & 15.11 = 58:29
Thursday 24 July 2008
A day off with a sickie 2 year old
I got to sleep in today, yay. Kaelan was dropped off at my place at 8:20, the day has involved reading story books and playing cars and watching kiddie shows on Foxtel.
Running post later on, but check out my fav song at the moment (Lily Allen)...
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Training tonight was very casual, as I have mentioned before I am not doing two reps sessions per week at the moment, but normally on Thu mornings I do some form of physical training, either an easy run or the gym, but nothing today. When I arrived at the track I got the group to start their w/up, strides and the normal stair set. Whilst I was organising them I overheard Burkie tell Zac that he wanted him to do an extra long warm up prior to his 2x400 (60), 2x300 (45) & 2x200 (28) with 3 min break (owwww, but he is getting ready for the PSG trials), so we jogged five laps together and then did 6x75m strides.
I then went over to the stairs and finished the set with the three girls and then I did the session with the girls in lane 3 (very much within myself), 3x300, 3x250 & 3x200 and then somehow I got sucked into a race , they started at the 150 and me at 200, they beat me by 20ish metre, of course.
I then jogged 3 laps with Zac and 2 with Bel to finish off a nice easy night.
Running post later on, but check out my fav song at the moment (Lily Allen)...
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Training tonight was very casual, as I have mentioned before I am not doing two reps sessions per week at the moment, but normally on Thu mornings I do some form of physical training, either an easy run or the gym, but nothing today. When I arrived at the track I got the group to start their w/up, strides and the normal stair set. Whilst I was organising them I overheard Burkie tell Zac that he wanted him to do an extra long warm up prior to his 2x400 (60), 2x300 (45) & 2x200 (28) with 3 min break (owwww, but he is getting ready for the PSG trials), so we jogged five laps together and then did 6x75m strides.
I then went over to the stairs and finished the set with the three girls and then I did the session with the girls in lane 3 (very much within myself), 3x300, 3x250 & 3x200 and then somehow I got sucked into a race , they started at the 150 and me at 200, they beat me by 20ish metre, of course.
I then jogged 3 laps with Zac and 2 with Bel to finish off a nice easy night.
Wednesday 23 July 2008
Indoor football semi final, 40 minute run & pilates
Lunchtime today a 40 minute game of soccer, we won and are in the Plate (not the Cup) Final next week, we won 7-1. A good cardio work out.
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Prior to coaching my group I went for a 42 min run along the Fed Trail, no wind, but VERY cold! I wore T & shorts and I never warmed up, there was some sweat, but I was very cold. Once I returned to the track, jacket and pants on then coaching for 70 minutes. My hands never warmed up and if there was any wind I think the session would have been a disaster, the kids would have really struggled. Warm up, 6x60m strides, 2x100m strides (concentrating on forefoot striking), some strength work (lunges, hopping, jumping etc), then 4x300, 2x250 & 2x200, cool down.
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60 minute pilates session at 7:30pm.
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Prior to coaching my group I went for a 42 min run along the Fed Trail, no wind, but VERY cold! I wore T & shorts and I never warmed up, there was some sweat, but I was very cold. Once I returned to the track, jacket and pants on then coaching for 70 minutes. My hands never warmed up and if there was any wind I think the session would have been a disaster, the kids would have really struggled. Warm up, 6x60m strides, 2x100m strides (concentrating on forefoot striking), some strength work (lunges, hopping, jumping etc), then 4x300, 2x250 & 2x200, cool down.
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60 minute pilates session at 7:30pm.
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Tuesday 22 July 2008
A run along the Yarra in the morning & 5 x 800m in the evening
On the Tan at 6:20am, out of the car in the rain and I jogged for 15 minutes whilst waiting for Tania, I jogged around on the grass where I can loop around and see the cars as they are arriving on the Tan. The plan today was 30 minutes or so of running for her, this would be the longest period of running and I wanted to take her away from the Tan for a change of scenery etc.
We ran on the Tan until we got to Swan St, crossed over to the river and then ran up the Yarra until we got to Church St, over the bridge and then back on the river towards the city. All up 33:48 minutes which included 2 short walking breaks.
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This evening at the track I organised my athletes and then got into my own warm up, whilst watching two youngsters do 8x200m, I did a few strides and then chatted with the two kids whilst Jo organised herself and Claire for their set of 4x1k.
Tonight I did 5x800m and I wanted to go a little faster tonight (hence why no 1k reps for me) and I thought I might be able to manage the shorter 800m reps. The first 3 reps were by myself and the last 2 I jumped into the Belinda's group who were doing 1k reps in 95.
Rep (rest)
3:20 (62)
3:21 (63)
3:11 (65)
3:07 (62)
3:07 (walked 300m)
Then after a bit of chat I finished up with 2 laps of the track in lane 4 and then one of the infield.
I was happy that I could sit in lane 1/2 and fairly comfortably sit with Amy, Bel & Loren (who was dropping off), good for the confidence and future races..
We ran on the Tan until we got to Swan St, crossed over to the river and then ran up the Yarra until we got to Church St, over the bridge and then back on the river towards the city. All up 33:48 minutes which included 2 short walking breaks.
_______________________
This evening at the track I organised my athletes and then got into my own warm up, whilst watching two youngsters do 8x200m, I did a few strides and then chatted with the two kids whilst Jo organised herself and Claire for their set of 4x1k.
Tonight I did 5x800m and I wanted to go a little faster tonight (hence why no 1k reps for me) and I thought I might be able to manage the shorter 800m reps. The first 3 reps were by myself and the last 2 I jumped into the Belinda's group who were doing 1k reps in 95.
Rep (rest)
3:20 (62)
3:21 (63)
3:11 (65)
3:07 (62)
3:07 (walked 300m)
Then after a bit of chat I finished up with 2 laps of the track in lane 4 and then one of the infield.
I was happy that I could sit in lane 1/2 and fairly comfortably sit with Amy, Bel & Loren (who was dropping off), good for the confidence and future races..
Monday 21 July 2008
Another cold one here in Melbourne
At 1pm ish I checked Weatherzone out (gotta love working indoors) and Hoppers was 10.9 degrees but the 'feels like' guy was saying it was 7.8 degrees...shit that's cold.
I arrived at Riverbend at 4:20pm and went for a 22 minute run before meeting the kids for this evenings session. It was cold enough for me to wear my running jacket the entire run. With a few efforts and some hill repeats before going for a 5 min stroll along the river and then back for two more hill reps at the river crossing before making our way back to the BBQ area. We finished off with 2 x60 sec planks and 3 x10 push ups.
Probably 9km tonight.
I arrived at Riverbend at 4:20pm and went for a 22 minute run before meeting the kids for this evenings session. It was cold enough for me to wear my running jacket the entire run. With a few efforts and some hill repeats before going for a 5 min stroll along the river and then back for two more hill reps at the river crossing before making our way back to the BBQ area. We finished off with 2 x60 sec planks and 3 x10 push ups.
Probably 9km tonight.
Thursday 17 July 2008
The gardens & the Tan
I arrived on the Tan this morning at 6:20 (meeting Tania at 6:30), so I hopped out of the car and jogged a 1km course that goes through the gardens, all grass. Back at my car checked my phone for the time and received a text, "I will be 5 min late", so I took off for another lap.
A lap of the Tan with Tania, a PB for her, 23:38. Then on a park bench 15/12/10 steps ups, tri dips & push ups with a 30 sec break between sets. Then 20 walking lunges (both legs), then 2 x 60 sec planks, where I did 'spiderman' planks for the first 30 sec of each effort.
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No training this evening for me, still sticking with one speed session per week, so instead just coaching my squad and looking after Burkie's squad too, but I was able to join the majority of the group together and due to the wind at the track, 300m efforts were the session. Two did fast work in preparations for the PSG, with slightly longer breaks and the remainder did fast endurance style 300m reps with a few seconds of each other.
A lap of the Tan with Tania, a PB for her, 23:38. Then on a park bench 15/12/10 steps ups, tri dips & push ups with a 30 sec break between sets. Then 20 walking lunges (both legs), then 2 x 60 sec planks, where I did 'spiderman' planks for the first 30 sec of each effort.
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No training this evening for me, still sticking with one speed session per week, so instead just coaching my squad and looking after Burkie's squad too, but I was able to join the majority of the group together and due to the wind at the track, 300m efforts were the session. Two did fast work in preparations for the PSG, with slightly longer breaks and the remainder did fast endurance style 300m reps with a few seconds of each other.
Wednesday 16 July 2008
A run along the Federation Trail in Werribee
I arrived at the track just after 4pm, changed and out running 50 minutes prior to the kids arriving for training. Out the front gate (plovers swooping already....grrrr) and onto the Fed Trail in the direction of Werribee. The first 15 minutes my legs felt heavy and not really keen to get moving.
Some nice person has gone along the trail marking out km markers, so a quick check of the watch showed that I went through the first 2km in 4:45 & 4:48. Just after the 3k marker I stopped and stretched my calfs, hamstrings and calf and took off again.
I ended up not taking notice of any more markers until the return, I ran until I hit 26 min and turned and immediately started to increase the pace slightly, but to my dismay a strong wind right into my face, shit, this is going to be harder than I wanted tonight....back to the starting point in 24:50
I arrived back at the track as a few of the kids were arriving, I jogged a couple of laps with the kids and then did only 2 strides (length of the soccer pitch), then coached.
Some nice person has gone along the trail marking out km markers, so a quick check of the watch showed that I went through the first 2km in 4:45 & 4:48. Just after the 3k marker I stopped and stretched my calfs, hamstrings and calf and took off again.
I ended up not taking notice of any more markers until the return, I ran until I hit 26 min and turned and immediately started to increase the pace slightly, but to my dismay a strong wind right into my face, shit, this is going to be harder than I wanted tonight....back to the starting point in 24:50
I arrived back at the track as a few of the kids were arriving, I jogged a couple of laps with the kids and then did only 2 strides (length of the soccer pitch), then coached.
Tuesday 15 July 2008
Track session, 5, 4, 3, 2 & 1
Yep I can count backwards...
Organised my squad, Jo, Claire, Steph & Mia, they knew what they were doing, well I thought they did...funnily it was Jo who didn't really do what I was hoping...but I did give her the choice and she chose the harder set and not really what I wanted, oh well my fault, I gave the choice.
My session tonight was 2000/1600/1200/800/400 @ approx 105 sec per lap with 60 sec recovery. A solid session of 6km of effort, whilst the first 2 reps would be a bit of a struggle, I knew in the mind it would be all downhill after the 1600.
Reps (recovery):
2000m - 8:46 (65)
1600m - 6:48 (61)
1200m - 5:10 (66)
800m - 3:30 (58)
400m - 1:37 (walked 200m)
Finished the session off with three laps in lane 8. Happy with the session, whilst I was probably working a little harder than the session should probably be done at for maximum benefit, but I always felt I could go slightly faster if required and I was always ready to go before 60 sec, but talking to kids I coach were the reasons for slight delays.
Organised my squad, Jo, Claire, Steph & Mia, they knew what they were doing, well I thought they did...funnily it was Jo who didn't really do what I was hoping...but I did give her the choice and she chose the harder set and not really what I wanted, oh well my fault, I gave the choice.
My session tonight was 2000/1600/1200/800/400 @ approx 105 sec per lap with 60 sec recovery. A solid session of 6km of effort, whilst the first 2 reps would be a bit of a struggle, I knew in the mind it would be all downhill after the 1600.
Reps (recovery):
2000m - 8:46 (65)
1600m - 6:48 (61)
1200m - 5:10 (66)
800m - 3:30 (58)
400m - 1:37 (walked 200m)
Finished the session off with three laps in lane 8. Happy with the session, whilst I was probably working a little harder than the session should probably be done at for maximum benefit, but I always felt I could go slightly faster if required and I was always ready to go before 60 sec, but talking to kids I coach were the reasons for slight delays.
Monday 14 July 2008
Training at Riverbend on the Werribee river
I arrived at the Reserve at 4:30pm and ran 3x900m laps of the car park area, first lap with Teagan, 2nd by myself and third with Bailey. Before chatting with the kids and then we moved on as a group and did another lap before some dynamic stretching.
Then we moved into the park area and then ran from the 'tree' and then running at a solid pace we ran to the Shaws Rd bridge (850m), before shuffling 100m and then crossing the river before we did 5 hill repeats with a shuffle at the top on a path, back down and then off again for the next rep. Then a slow jog along the path along the top of the river before I found a set of stairs which the kids went up & down a few times.
A few more efforts along the way back, according to Jo's Garmin 5.2km, then I took two of the kids for a long cool down (1.8km), these are the 2 faster consistent kids who I am just putting a little bit more into their legs. Only 3 weeks before the State XC Champs, so another 10 days or so of hard work before starting to reduce and sharpen.
A good night of coaching & running, whilst they are young, they do move along quite quickly, young kids go fast and then very slow, but most of them are enjoying the sessions, well generally.... :)
Then we moved into the park area and then ran from the 'tree' and then running at a solid pace we ran to the Shaws Rd bridge (850m), before shuffling 100m and then crossing the river before we did 5 hill repeats with a shuffle at the top on a path, back down and then off again for the next rep. Then a slow jog along the path along the top of the river before I found a set of stairs which the kids went up & down a few times.
A few more efforts along the way back, according to Jo's Garmin 5.2km, then I took two of the kids for a long cool down (1.8km), these are the 2 faster consistent kids who I am just putting a little bit more into their legs. Only 3 weeks before the State XC Champs, so another 10 days or so of hard work before starting to reduce and sharpen.
A good night of coaching & running, whilst they are young, they do move along quite quickly, young kids go fast and then very slow, but most of them are enjoying the sessions, well generally.... :)
Sunday 13 July 2008
The normal start for a Sunday
Toynes Rd at the You Yangs...at 8:30am
In bed last night at 11pm, but I woke when my alarm went at 7:45...hmmm not normal, maybe yesterday tired me out! Out of bed, a piece of toast with honey and a drink of water with lemon, then into the car for a slow, NO HILLS run. Yes that is possible at the YY, a few slopes, but no hills.
The group I ran with today had 3 guys who raced yesterday, one very fast 20 year old (Luke), a recovering sick Cam and a 50 something who trains with us but doesn't compete. We all told Luke that WE raced yesterday and if he was looking for a hard long run then he was in the wrong place, but as per normal Luke was happy to move forward every so often and then do a Uey and rejoin us and continue. We ran the Branding Yard Rd loop and then a short stop (water and a gel for me) and then we ran along the 'greyhound track', Cam turned back and we continued on to the front gate of the park. Then up GCD and then we turned off and ran along some various trails until returning back to Toynes Rd, 85 minutes.
Once home I spent 20 minutes of stretching on the carpet, lower back, glutes, hamstrings, inner thigh, ITB and calfs. Nearly 12 hours later, I feel ok, tired but good with no major concerns from a weekend of a few k's.
In bed last night at 11pm, but I woke when my alarm went at 7:45...hmmm not normal, maybe yesterday tired me out! Out of bed, a piece of toast with honey and a drink of water with lemon, then into the car for a slow, NO HILLS run. Yes that is possible at the YY, a few slopes, but no hills.
The group I ran with today had 3 guys who raced yesterday, one very fast 20 year old (Luke), a recovering sick Cam and a 50 something who trains with us but doesn't compete. We all told Luke that WE raced yesterday and if he was looking for a hard long run then he was in the wrong place, but as per normal Luke was happy to move forward every so often and then do a Uey and rejoin us and continue. We ran the Branding Yard Rd loop and then a short stop (water and a gel for me) and then we ran along the 'greyhound track', Cam turned back and we continued on to the front gate of the park. Then up GCD and then we turned off and ran along some various trails until returning back to Toynes Rd, 85 minutes.
Once home I spent 20 minutes of stretching on the carpet, lower back, glutes, hamstrings, inner thigh, ITB and calfs. Nearly 12 hours later, I feel ok, tired but good with no major concerns from a weekend of a few k's.
Saturday 12 July 2008
AV XCR08 Series, Round 6, 16km XC
This morning I meet my young squad at the You Yangs for their second week of longer running in the lead up to the VLLA State XC Champs. I organised two 16 year girls to come out with me so they could pace the front runners and I would conserve myself and trot along and be the 'tail end Charlie'.
So for me, a very gentle 4.5km run and the other kids kids ran 5.5km along the Branding Yard Rd.
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Today Round 6 of the AV XCR08 Series, for the men we were running 16km of cross country around the Geelong Eastern Park Gardens. After carrying out my Team Manager duties and chatting with those I coach, I went of with the guys from Western Aths and jogged 2k before doing some basic stretches. I trotted around to a few vantage points to watch the first 2k of the Open & U14 Women's race before completing a few strides.
Whilst I knew I was in NO sort of condition to race 10 mile of XC, but I was hoping to go a little better than La Trobe a month ago.
I started the race with all of my Club mates and within 100m I was at the back of all of the Western Aths guys, I tried to have a controlled start and was chatting to a South Melb runner who I knew from the Public Service but he is now the Deputy Mayor of Sth Melbourne region. Peter and I had a good battle at La Trobe and I got him in the last km, but this time I past him at the 4k mark and I never saw him again. Whilst my run was still average I know I beat a lot of guys who beat me at La Trobe.
4km Splits: 19:00, 19:35, 19:39 & 19:51
I tried to concentrate on the 3rd lap, which it appears that I did, but I think I then slowed a little to much and then got back into it with 2k to go and passed a lot of people and thankfully wasn't past by anyone.
Tired afterwards and slept VERY well!!!
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Club wise it was a little disappointing, we only managed 2 men's teams and one open wmns. On the morning of the race we lost a few guys to illness, two for work, one for an injury overnight and 3 who realised that they were not in good condition after the GCM, but we did manage to finish 3rd in Div 3 and 2nd in Div 5, but sadly our teams who were on top (Men Div 6, U20 & U16) all suffered badly.
Team results
So for me, a very gentle 4.5km run and the other kids kids ran 5.5km along the Branding Yard Rd.
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Today Round 6 of the AV XCR08 Series, for the men we were running 16km of cross country around the Geelong Eastern Park Gardens. After carrying out my Team Manager duties and chatting with those I coach, I went of with the guys from Western Aths and jogged 2k before doing some basic stretches. I trotted around to a few vantage points to watch the first 2k of the Open & U14 Women's race before completing a few strides.
Whilst I knew I was in NO sort of condition to race 10 mile of XC, but I was hoping to go a little better than La Trobe a month ago.
I started the race with all of my Club mates and within 100m I was at the back of all of the Western Aths guys, I tried to have a controlled start and was chatting to a South Melb runner who I knew from the Public Service but he is now the Deputy Mayor of Sth Melbourne region. Peter and I had a good battle at La Trobe and I got him in the last km, but this time I past him at the 4k mark and I never saw him again. Whilst my run was still average I know I beat a lot of guys who beat me at La Trobe.
4km Splits: 19:00, 19:35, 19:39 & 19:51
I tried to concentrate on the 3rd lap, which it appears that I did, but I think I then slowed a little to much and then got back into it with 2k to go and passed a lot of people and thankfully wasn't past by anyone.
Tired afterwards and slept VERY well!!!
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Club wise it was a little disappointing, we only managed 2 men's teams and one open wmns. On the morning of the race we lost a few guys to illness, two for work, one for an injury overnight and 3 who realised that they were not in good condition after the GCM, but we did manage to finish 3rd in Div 3 and 2nd in Div 5, but sadly our teams who were on top (Men Div 6, U20 & U16) all suffered badly.
Team results
Thursday 10 July 2008
The Tan
This morning I met with Tania, we ran in the rain which was a big break through for her, she has NEVER exercised in the rain and she ran a PB by 50 sec, finishing in 24:28 and ran 'nearly' all of the way!
I even managed a hi to Em this morning, whilst she was standing at the base of Anderson St, providing encouragement to her training group, where else would you see a fellow runner but in the rain on the Tan in a cold winter morning!!!
After we finished a lap then some tri dips, push ups and lunges, I did a second lap of the Tan in just over 19 minutes.
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No training for me at the track tonight, my plan is still for only one interval session per week, but I think I am nearly ready to introduce a second, but not yet... I'm happy the way things are going, I am losing some weight, I am getting fitter, I am enjoying the k's, I am enjoying the injury free running, so ALL is good!
I even managed a hi to Em this morning, whilst she was standing at the base of Anderson St, providing encouragement to her training group, where else would you see a fellow runner but in the rain on the Tan in a cold winter morning!!!
After we finished a lap then some tri dips, push ups and lunges, I did a second lap of the Tan in just over 19 minutes.
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No training for me at the track tonight, my plan is still for only one interval session per week, but I think I am nearly ready to introduce a second, but not yet... I'm happy the way things are going, I am losing some weight, I am getting fitter, I am enjoying the k's, I am enjoying the injury free running, so ALL is good!
Wednesday 9 July 2008
The Yarra, indoor football & pilates
This morning was one of those runs that I struggled to start with and then ended up enjoying...and I'm not really sure why. The plan was 60ish minute run, but I started later than planned so I started off running and thinking that maybe I might cut it short as I should be at my desk by 8:15ish, but I hadn't started running until 6:55. Then after 10 minutes I was being annoyed by a rub mark, then 5 minutes later I was looking for a toilet, so 15 minutes into the run I was still looking for reasons to cut it short.
After the toilet break I then was considering crossing at the Church St bridge, but the stairwell is currently closed, so I continued on and it wasn't until the 30 minute mark just past MacRobertson Bridge and I noticed that I was enjoying the run and was fighting myself not to continue on, but I knew I needed to turn and make my way back to my car in Sth Melb.
According to MapMyRun, just over 13km in 63 minutes, all good considering I nearly stopped at the 13 min mark!
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Lunchtime soccer today, only 5 of us in a 6 person team and we won (4-1) and this was a good win, last time they beat us 8-1 and considering they had 2 reserves we were very excited, but VERY tired!
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Coaching at the track tonight, no running for me with the kids, just lots of direction and watching. W/ups, lots of 80m strides, a few drills and then 10x200m, 40 sec reps for the front group and a little slower for the next group. Then a 15 minute game of 'frisbee footy'.
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65 minutes of pilates tonight.
After the toilet break I then was considering crossing at the Church St bridge, but the stairwell is currently closed, so I continued on and it wasn't until the 30 minute mark just past MacRobertson Bridge and I noticed that I was enjoying the run and was fighting myself not to continue on, but I knew I needed to turn and make my way back to my car in Sth Melb.
According to MapMyRun, just over 13km in 63 minutes, all good considering I nearly stopped at the 13 min mark!
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Lunchtime soccer today, only 5 of us in a 6 person team and we won (4-1) and this was a good win, last time they beat us 8-1 and considering they had 2 reserves we were very excited, but VERY tired!
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Coaching at the track tonight, no running for me with the kids, just lots of direction and watching. W/ups, lots of 80m strides, a few drills and then 10x200m, 40 sec reps for the front group and a little slower for the next group. Then a 15 minute game of 'frisbee footy'.
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65 minutes of pilates tonight.
Tuesday 8 July 2008
Gym session in the morning and track set in the PM
The girl I help 'torture'or train in the mornings twice a week suggested that her 'nice' straight hair would not like the rain, so we moved onto the gym. Whilst I was running around the roads inside the barracks I set the treadmill for Tania, after each run (approx 700m) I would re-adjust her speed & incline, sometimes much to her disgust... :)
I did 4 laps of the inside roads and some standing/holding squats with 50kg on my shoulders before T moved away from the tready (2.9k). We then moved onto the basketball court and we did strides, concentrating on forefooot running.
Then using the ends of the court, 10 push ups, then run to the other end and do 10 table top crunches and then back and do 9 push ups.... you get the idea and then my surprise for Tania, after completing the final crunch (so thought Tania) we ran back to the other end and did 10 push ups and then back for another 10 t-p crunches. We then did 2x60 sec planks with 30 sec break and 1x30 sec oblique planks and then just to annoy another 45 sec front plank.
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Tonight at the track I started with a 2km w/up with one of the 17 year old boys, then 5x70m strides before moving onto 4x1000m and 3x600m with 60 sec standing recoveries.
4.13 / 4.14 / 4.23 / 4.23
2.28 / 2.27 / 2.28
The first 2 reps were quicker than I wanted, I was aiming for 4:25. In the BIG picture I probably should have stuck with 6-8x1000m, but I thought I would not tire myself too much and save a bit for the weekends run (Vic 10 mile XC Champs). My cool down was probably too fast, running 3 laps in lane 8 with one of the 19 year old girls who was in an average mood and going faster than she (me too) should have been.
I did 4 laps of the inside roads and some standing/holding squats with 50kg on my shoulders before T moved away from the tready (2.9k). We then moved onto the basketball court and we did strides, concentrating on forefooot running.
Then using the ends of the court, 10 push ups, then run to the other end and do 10 table top crunches and then back and do 9 push ups.... you get the idea and then my surprise for Tania, after completing the final crunch (so thought Tania) we ran back to the other end and did 10 push ups and then back for another 10 t-p crunches. We then did 2x60 sec planks with 30 sec break and 1x30 sec oblique planks and then just to annoy another 45 sec front plank.
________________________________
Tonight at the track I started with a 2km w/up with one of the 17 year old boys, then 5x70m strides before moving onto 4x1000m and 3x600m with 60 sec standing recoveries.
4.13 / 4.14 / 4.23 / 4.23
2.28 / 2.27 / 2.28
The first 2 reps were quicker than I wanted, I was aiming for 4:25. In the BIG picture I probably should have stuck with 6-8x1000m, but I thought I would not tire myself too much and save a bit for the weekends run (Vic 10 mile XC Champs). My cool down was probably too fast, running 3 laps in lane 8 with one of the 19 year old girls who was in an average mood and going faster than she (me too) should have been.
Monday 7 July 2008
Cameron's 21st birthday!
I wondered if I would feel old today??? I wondered the same thoughts when I turned 40 last year, but no, I felt like me, more than happy with my age, how I look, how I feel and my overall attitude to life!
Happy Birthday Cam, 21 years old and you have grown into a FINE young man!
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Tonight I met up with Jo and the intent was to run for 20 min or so before I took my young group for a run/training session, but cold wet driving took longer than expected and we only managed just short of 2k prior to getting the kids going too. Rain, wind and lots of cold temperature, lets just say it was fucking cold and really there was no other way to describe the evening. But like all good coaches, I found a way of convincing the kids (only 7 tonight) that they should be running tonight, "it will toughen you up and what would you do if this was the State Champs...."
With light rain and very cold temps, I decided to try and reduce the pace a bit tonight, but minimal breaks to keep us going.
All up, 7ish kms for the night before going to a Little Aths Committee meeting.
Happy Birthday Cam, 21 years old and you have grown into a FINE young man!
________________________________
Tonight I met up with Jo and the intent was to run for 20 min or so before I took my young group for a run/training session, but cold wet driving took longer than expected and we only managed just short of 2k prior to getting the kids going too. Rain, wind and lots of cold temperature, lets just say it was fucking cold and really there was no other way to describe the evening. But like all good coaches, I found a way of convincing the kids (only 7 tonight) that they should be running tonight, "it will toughen you up and what would you do if this was the State Champs...."
With light rain and very cold temps, I decided to try and reduce the pace a bit tonight, but minimal breaks to keep us going.
All up, 7ish kms for the night before going to a Little Aths Committee meeting.
Sunday 6 July 2008
An enjoyable Sunday run
A nice pleasant morning, not too cold and no wind, perfect conditions. A small group of runners starting at Toynes Rd at 8.40ish, we made our way along the Branding Yard Rd, with a small detour to extend the course past 30 minutes before stopping for a quick drinks break.
Then myself, Adrian (goat man), Cookie (the tourist guide) & Mark, we re-started back along the Branding Yard Rd then moving up towards Turntable carpark, up the hill, which I managed today (first time this year with no walking), then we ran Rockwell and back onto the Branding Yard trail. 86 minutes for me, generally 5 min pace, of course a little slower up the hills and then faster down.
Then myself, Adrian (goat man), Cookie (the tourist guide) & Mark, we re-started back along the Branding Yard Rd then moving up towards Turntable carpark, up the hill, which I managed today (first time this year with no walking), then we ran Rockwell and back onto the Branding Yard trail. 86 minutes for me, generally 5 min pace, of course a little slower up the hills and then faster down.
Saturday 5 July 2008
WLAC Family Fun Run
The last two years Western Aths have hosted a 'pack' run at the You Yangs, inviting the kids of Werribee Little Aths for a run of 5.5km using many runners from the senior Club as guides and run leaders. Introducing the young kids from U8 upwards, showing them that running can be casual and easy and very enjoyable.
A BBQ afterwards, supplied by IGA who sponsor Victorian Little Aths. We split the kids into like abilities and send them off with leaders who make the kids very comfortable.
Funnily most of the kids either came from my squad or Burkies squad with a sprinking of other kids, so many kids/parents get into their head, no championship points means don't bother, where as the kids & parents from my squad know I see it as a chance to run 5-6km easy and build a stronger body for the Champs in early August.
For me, I ran the 5.5km course with a couple of the U12 girls from my squad, then I ran back to run with some of the other kids, then a trip up and down the stairs to Flinders Peak (352m). An easy day.
Tonight, Cam's 21st birthday party dinner (birthday on Monday), wow, he is already 21!!!
A BBQ afterwards, supplied by IGA who sponsor Victorian Little Aths. We split the kids into like abilities and send them off with leaders who make the kids very comfortable.
Funnily most of the kids either came from my squad or Burkies squad with a sprinking of other kids, so many kids/parents get into their head, no championship points means don't bother, where as the kids & parents from my squad know I see it as a chance to run 5-6km easy and build a stronger body for the Champs in early August.
For me, I ran the 5.5km course with a couple of the U12 girls from my squad, then I ran back to run with some of the other kids, then a trip up and down the stairs to Flinders Peak (352m). An easy day.
Tonight, Cam's 21st birthday party dinner (birthday on Monday), wow, he is already 21!!!
Wednesday 2 July 2008
Track & pilates
Tonight at the track I did five laps in lane 8 before the kids arrived and then I did another 3 with the group before we moved into lots of drills, hopping, bounding, stairs, jumping, lunges and broken up with 110m strides, all with the kids.
A good set, working of strength and some endurance as there was minimal rest throughout the 50 min session.
A 60 min pilates at 7:30pm to finish the night off.
A good set, working of strength and some endurance as there was minimal rest throughout the 50 min session.
A 60 min pilates at 7:30pm to finish the night off.
Tuesday 1 July 2008
Gym session & my first interval session for 2008
In the gym this morning, on the stationary bike for 10 min to warm up (gees it was windy outside), then 3 sets of lunges & squats, upright rowing & mil press, shoulder raises & oblique lifts, push ups, planks, crunches, more push ups and more planks.
___________________________
This evening I told my group what they were doing and I told them I would start with them, but then move on. I planned 6 x 1000m in 4:30 with 60 sec recovery. Five laps in lane 8 to warm up, then 5 70m strides. Whilst the last 2 I was working, overall I felt fairly comfy.
4:30 60
4:28 64
4:29 62
4:28 65
4:30 70
4:22
I could have gone right on 60 each time, but I was chatting with girls from my squad. I finished off with 3 laps of the infield and then 2 laps in lane 8. A good way to start the month and my first interval session for 2008.
___________________________
This evening I told my group what they were doing and I told them I would start with them, but then move on. I planned 6 x 1000m in 4:30 with 60 sec recovery. Five laps in lane 8 to warm up, then 5 70m strides. Whilst the last 2 I was working, overall I felt fairly comfy.
4:30 60
4:28 64
4:29 62
4:28 65
4:30 70
4:22
I could have gone right on 60 each time, but I was chatting with girls from my squad. I finished off with 3 laps of the infield and then 2 laps in lane 8. A good way to start the month and my first interval session for 2008.
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