WLAC for the past 10 years have had a 1500m handicap race on Presentation Day, to day was no change and for the fourth year in a row I have won (well I am the rabbit...).
After the race, 8 kids from my squad called me over to them and as a group they presented me a BIG card with lots of messages of thanks, a couple of bottles of wine and a wine goblet engraved Super Coach with the names of the 8 kids. WOW!!!! I coach more than 8 Little Aths kids, but this 8 have been the core group for 2 years now.
Lots of thanks from many parents and as I said to all of them, I do it because I love it, I love helping and watching the kids improve, not just from age and growth development but also from my coaching/direction. A nice morning!
Connor (U9) for the first time was not awarded a placing trophy, just a participation, he finished 5th or 6th this season out of 9 boys. Declan (U7) received his second 3rd placing trophy, but as per normal, both the boys don't really care, they were more excited with the bottle of lemonade, packet of crisps and some lollies. :)
Not much more running for me this weekend, the boys are over and the youngest one is VERY grump and a PIA, temperature, blotches, sores in his mouth, snot everywhere and just an overall sick little boy.
Saturday 30 August 2008
Thursday 28 August 2008
Laps of the Tan at lunchtime
Shitty day at work, bosses away and for whatever reason too many people believe that the Business Manager knows everything..well he doesn't!
Just after 12pm I was being annoyed by HQ again, I fixed that problem and then decided I would go and de-stress...change into my running gear and off around the Tan.
I ran from work over to Govt Dve and cruised around to the Pillars, from here I picked the pace up (well kind of) and went past the km marker in 4:10 and tried to hold some of the pace up Anderson St and then around the corner, first lap in 16:41. As soon as I past the Pillars I dropped the pace and the intent was to hit a cruisier pace, well I huffed & puffed for a bit; 2nd lap just under 18, then back to the Barracks.
Coaching at the track tonight; 300/200 reps for some and the other group did a stack of 80m strides and then 6x120m reps with accerlations and then some starts and then some block work...kiddies with Zone school aths in 2 weeks.
Just after 12pm I was being annoyed by HQ again, I fixed that problem and then decided I would go and de-stress...change into my running gear and off around the Tan.
I ran from work over to Govt Dve and cruised around to the Pillars, from here I picked the pace up (well kind of) and went past the km marker in 4:10 and tried to hold some of the pace up Anderson St and then around the corner, first lap in 16:41. As soon as I past the Pillars I dropped the pace and the intent was to hit a cruisier pace, well I huffed & puffed for a bit; 2nd lap just under 18, then back to the Barracks.
Coaching at the track tonight; 300/200 reps for some and the other group did a stack of 80m strides and then 6x120m reps with accerlations and then some starts and then some block work...kiddies with Zone school aths in 2 weeks.
Wednesday 27 August 2008
Easy running and coaching
It is becoming quite clear to me that my priorities regarding running are slowly changing, whilst I still love running and want to run, but I much prefer coaching and helping others, but I haven't fully decided that my racing days are behind me....but
This evening (before the kids arrived) at the track I ran 13 laps of the track in lane 3 and did some of the 80m strides and some of the drills. The kids then did 6x300m fast with 2 min recovery (tough set).
Note: FINALLY, whilst I know I was injured for a few months and I know I then had to make a slow return, but FINALLY I have run over 1000km for the year, considering the past 3 years have been over 3000km, no wonder I have battled this year.
This evening (before the kids arrived) at the track I ran 13 laps of the track in lane 3 and did some of the 80m strides and some of the drills. The kids then did 6x300m fast with 2 min recovery (tough set).
Note: FINALLY, whilst I know I was injured for a few months and I know I then had to make a slow return, but FINALLY I have run over 1000km for the year, considering the past 3 years have been over 3000km, no wonder I have battled this year.
Tuesday 26 August 2008
Reps at the track & then coaching
I got to the track just after 4pm, for my warm up I jogged to the Werribee Hospital along the road (2k) and then 6x75m strides with dynamic drills to warm up.
Slight wind, but the nicest weather in a long time, wow I wore a singlet and shorts.... :)
Reps, times (recovery):
1000m - 4:05 (84 sec)
1000m - 4:04 (92 sec)
1000m - 4:04 (92 sec)
800m - 3:07 (90 sec)
600m - 2:21 (91 sec)
600m - 2:23 (90 sec)
400m - 1:18
Cool down was a little later, just 2 laps on the grass infield and then lots of walking watching various sessions assigned (looking after my group & Burkie's).
Slight wind, but the nicest weather in a long time, wow I wore a singlet and shorts.... :)
Reps, times (recovery):
1000m - 4:05 (84 sec)
1000m - 4:04 (92 sec)
1000m - 4:04 (92 sec)
800m - 3:07 (90 sec)
600m - 2:21 (91 sec)
600m - 2:23 (90 sec)
400m - 1:18
Cool down was a little later, just 2 laps on the grass infield and then lots of walking watching various sessions assigned (looking after my group & Burkie's).
Monday 25 August 2008
Gym & Wyndham Park
In the gym at 6:30am, 15 min on the bike at 75rpm and then some upper back, shoulders and arms, more shoulders. Then push ups, crunches, over core stability and planks, not forgetting lots of lunges & squats.
In the late arvo, I meet up with my junior group (8) at Wyndham Park in Werribee, a 8 min warm up jog and then we stopped at the playground. Of course the kids jumped on, so I thought I would make the most of it and I picked one kid to choose the direction and they followed the leader. Then after 5 min I got the kids to follow me, over park benches, big rocks, through the playground, over the fence onto Chrinside Oval (home of Werribee Tigers), then I picked Bailey to lead the group for 5 minutes, then we made our way back to our starting point. A tempo run (their pace) along the river for 5 minutes and then cruising back to the start point, Then a 1km hard run around a known circuit and then a 8 min cool down jog in groups.
In the late arvo, I meet up with my junior group (8) at Wyndham Park in Werribee, a 8 min warm up jog and then we stopped at the playground. Of course the kids jumped on, so I thought I would make the most of it and I picked one kid to choose the direction and they followed the leader. Then after 5 min I got the kids to follow me, over park benches, big rocks, through the playground, over the fence onto Chrinside Oval (home of Werribee Tigers), then I picked Bailey to lead the group for 5 minutes, then we made our way back to our starting point. A tempo run (their pace) along the river for 5 minutes and then cruising back to the start point, Then a 1km hard run around a known circuit and then a 8 min cool down jog in groups.
Sunday 24 August 2008
I went to the YY & Troopy went to Beijing
I organised with a lot of the Club runners who venture out to the You Yangs to meet at 7:30 so they could get 90 minutes in and then be back home in time for the OG marathon as we have all run with or seen Troopy run around the YY every Sunday. A great guy, a good runner who has represented Australia many times, but will happily talk to the normal every day runner everyday, not only will he say hi, he actually talks to you! So whilst I know there were better athletes representing Australia in the 2008 OG, I WANTED Troopy to perform better than any other Australian athlete because!!! And sadly we all know it didn't happen on the day and 'shit happens'. :(
But back to me, I had an ok run at the YY, following some of the guys up & down a few hills for just over 90 minutes.
But back to me, I had an ok run at the YY, following some of the guys up & down a few hills for just over 90 minutes.
Saturday 23 August 2008
Aust XC Champs @ Geelong
Eastern Gardens was the location for the All Schools & AA National XC Champs, probably the best course in the past 4 years (IMHO). Six athletes from my Club competed today representing their schools and Victoria and one other other ran as a Club rep and Adrian, who was a member of Western Aths last season was selected for the Tassie team.
4th, 12th, 5th, 6th, 14th & 30ish for the six who were representing Victoria - well done guys & girls.
It was great to catch up with Adrian and it was great to see some friends run very well and finish in the top 10 in the open men & women.
4th, 12th, 5th, 6th, 14th & 30ish for the six who were representing Victoria - well done guys & girls.
It was great to catch up with Adrian and it was great to see some friends run very well and finish in the top 10 in the open men & women.
Thursday 21 August 2008
The Tan (before the rain)
This morning I met Tania for our weekly run, we ran from Govt Dve to the bottom of Anderson St, then we went into the Botanical Gardens and cruised for 5 minutes, then 40/60 sec reps, 40 sec at pace and 60 sec float before finishing off with 10 min of easy running. Before totally finishing we did 45 sec front plank, 30 sec side, 45 sec front & 30 sec side.
I then met up with a couple of Army guys from work who wanted some encouragement to do some faster reps, so 6 x 500m reps with 500m floats in approx 110 sec and then float back to the start. A couple of the guys were slightly quicker and a couple were slower, but none of them have ever done this style of work and so this may become a regular taking a few guys for a session..
No training tonight at Vic Uni as the kids all piked out due to the horrible rain!!!
I then met up with a couple of Army guys from work who wanted some encouragement to do some faster reps, so 6 x 500m reps with 500m floats in approx 110 sec and then float back to the start. A couple of the guys were slightly quicker and a couple were slower, but none of them have ever done this style of work and so this may become a regular taking a few guys for a session..
No training tonight at Vic Uni as the kids all piked out due to the horrible rain!!!
Wednesday 20 August 2008
Just a little running, coaching & pilates
No morning running, too tired from too many late nights watching SHIT Channel 7 coverage of the OG athletics.
I arrived at the track early enough to do 10 laps of steady running and then 5 laps of bends & straights with quite fast straights.
Coaching: the squad did either a 1500/1000m TT and then 10 minutes later a 400m TT, a big group tonight, 16 athletes. Some good times, a few PBs (even in the 400m), gotta love juniors, they PB so easily, but actually a few really good times.
Pilates tonight, a new challenge 'plank', which I found quite hard and I found I was quite sore from the many lunges.
I arrived at the track early enough to do 10 laps of steady running and then 5 laps of bends & straights with quite fast straights.
Coaching: the squad did either a 1500/1000m TT and then 10 minutes later a 400m TT, a big group tonight, 16 athletes. Some good times, a few PBs (even in the 400m), gotta love juniors, they PB so easily, but actually a few really good times.
Pilates tonight, a new challenge 'plank', which I found quite hard and I found I was quite sore from the many lunges.
Tuesday 19 August 2008
Gym, a run & football
70 minutes in the gym today 15 min on the bike (cruising 75rpm) and then into a session of lunges, squats, a couple of pilates leg poses, then some walking lunges. Then some other pilates exercises, crunches, push ups, ab/core work, more push ups and then 2x60 sec planks.
Lunch: a lap of the Tan in 17:20, a game of 40 min soccer (yay we won 1-0), a great work out and lots of running.
Coaching at the track tonight.
Lunch: a lap of the Tan in 17:20, a game of 40 min soccer (yay we won 1-0), a great work out and lots of running.
Coaching at the track tonight.
Monday 18 August 2008
A run along Werribee River and then a short session in Wyndham Park
No running over the weekend as I had the 3 boys.
This afternoon I went for a run along the paths alongside Werribee River, starting at Wyndham park, from there I ran until I got to the fwy and then turned around and came back with a few detours, according to MapMyRun 5.5km. I arrived back at the SP, a quick chat with the parents and then off for a 2k warm up with the kids.
Tonight's session involved some stairs and then then a 250m rolling hill path which we did 6 reps, quite fast for me as i was chasing the kids, we then ran a mid pace 1k loop to cool down and then 10 min of stretching.
This afternoon I went for a run along the paths alongside Werribee River, starting at Wyndham park, from there I ran until I got to the fwy and then turned around and came back with a few detours, according to MapMyRun 5.5km. I arrived back at the SP, a quick chat with the parents and then off for a 2k warm up with the kids.
Tonight's session involved some stairs and then then a 250m rolling hill path which we did 6 reps, quite fast for me as i was chasing the kids, we then ran a mid pace 1k loop to cool down and then 10 min of stretching.
Thursday 14 August 2008
Running along the Yarra & a football match
This morning I arrived on the Tan about 15 min before Tania was expected, so I ran on the grass nearby for just over 10 minutes befor Tania arrived, then we ran for 40 minutes along the Yarra (both sides). An easy run in very cold conditions, 4 degrees according to the Nylex clock.
Outdoor soccer today, 40 min games, a good work out, sadly we lost.
Coaching at the track tonight, my squad did 4x400 (controlled pace), 2x300 (controlled pace), 2x200 (95% effort). They all worked well.
Outdoor soccer today, 40 min games, a good work out, sadly we lost.
Coaching at the track tonight, my squad did 4x400 (controlled pace), 2x300 (controlled pace), 2x200 (95% effort). They all worked well.
Wednesday 13 August 2008
Track, coaching & pilates
I got to the track just after 4pm and as soon as I started warming up the rain started and then the wind....why...I am so sick of running in the cold wet mornings & nights, I just want to feel that sun on my shoulders!
Four laps of running and then a lap of dynamic drills to warm up in the light drizzle. Then 6x100m strides and then 10x200m reps with a cross over float to the starting point.
All of the reps were between 34-35.1, with a slight breeze behind me. My cool down was jogging a few laps with the kids who were arriving for training with me.
Pilates at 7:30pm, a couple of new exercises which were were quite testing. :)
Four laps of running and then a lap of dynamic drills to warm up in the light drizzle. Then 6x100m strides and then 10x200m reps with a cross over float to the starting point.
All of the reps were between 34-35.1, with a slight breeze behind me. My cool down was jogging a few laps with the kids who were arriving for training with me.
Pilates at 7:30pm, a couple of new exercises which were were quite testing. :)
Tuesday 12 August 2008
Still not completely healthy
I did five laps to warm up and whilst completing them I didn't feel full of energy, so I decided to play it safe and not go ahead with my 800m reps. After chatting with a few from my squad, I did 10x100m strides, some by myself and some with some of the men who who warming up for their session.
Whilst coaching I did a few floats with athletes and I did one 600m rep with a 12 year old girl to give her company for her last rep. So not many k's tonight...
Whilst coaching I did a few floats with athletes and I did one 600m rep with a 12 year old girl to give her company for her last rep. So not many k's tonight...
Monday 11 August 2008
Presidents Park & from home
Tonight I met a few of the kids from my squad and we ran along the grass from Pres Park along the flood lanes, we jogged 12 min out and then turned back and I ran with the back of the pack and arrived back in 25:15, just over 4.5k. A very easy session.
Once I got home, I parked and took off for a run, from my place up Mossfiel and then along Heaths, turning onto Derrimut until I got to Hogan's and then back down Mossfiel. I started easy and picked it up along Heaths for 8 minutes. According to MapMyRun, 5.5km, so 10k for the evening.
Once I got home, I parked and took off for a run, from my place up Mossfiel and then along Heaths, turning onto Derrimut until I got to Hogan's and then back down Mossfiel. I started easy and picked it up along Heaths for 8 minutes. According to MapMyRun, 5.5km, so 10k for the evening.
Sunday 10 August 2008
Finally a run
A very easy paced run at the You Yangs, took the flat options and cruised easily with Jo. Very cold & wet start to the day, 8am, long sleeve compression top and jacket with tights and I never thought of taking the jacket off for 95 minutes.
Thursday 7 August 2008
Still sick
Its Thursday, I have been unwell since Sat arvo and very unwell since Sun evening, this is becoming very annoying. Today, I thought I felt good enough to try and do some work; well I work behind a desk - how hard can it be???
Well by 9am I was tired and looking for a nap, 10am I knew I should be home and 1pm ish I did! Back to the doc, another two days of staying away from work.
Well by 9am I was tired and looking for a nap, 10am I knew I should be home and 1pm ish I did! Back to the doc, another two days of staying away from work.
Wednesday 6 August 2008
Sick....
As I mentioned on Sat's entry, I started to feel average on Sat, around lunch, then a long run, which I felt depleted.. Sunday I woke to a very raspy voice, felt a little down, but basically it was all in the throat (which was sore). On the drive home from Warragul I started to get a headache and then by 6pm I felt like a Mack truck had hit me.
Headache, stuffy in the nose, very sore throat, an occasional cough which felt like there was a knife in there and sore in the majority of my joints. Then Sunday I went to bed 9ish (very early for me) and according to Jo I felt like I was on fire, I was so hot. Went to the doc on Mon at 10am, I only just got out of bed (nearly 13 hours), he got me to take 4 paracetamol immediately to get my temp down and then antibiotics for my chest & throat and back to bed. Went to the chemist and by the time I got home (11am), I was ready for another 3-4 hour nap - OMG.
Tuesday was much the same as Monday, tired, sore to cough, tired when I moved around, but between the bed and the lounge, that was my Monday & Tuesday.
Wednesday....yay, starting to feel better, but funnily when I talk to people on the phone, they think I sound horrible, if they had only seen me on Monday. Still not at work, I have cancelled pilates tonights, but I'll play it safe all of this week and I suspect that there will be no running for a few more days. As I don't have any races for a few weeks, I don't think it will hurt in the long term.
Headache, stuffy in the nose, very sore throat, an occasional cough which felt like there was a knife in there and sore in the majority of my joints. Then Sunday I went to bed 9ish (very early for me) and according to Jo I felt like I was on fire, I was so hot. Went to the doc on Mon at 10am, I only just got out of bed (nearly 13 hours), he got me to take 4 paracetamol immediately to get my temp down and then antibiotics for my chest & throat and back to bed. Went to the chemist and by the time I got home (11am), I was ready for another 3-4 hour nap - OMG.
Tuesday was much the same as Monday, tired, sore to cough, tired when I moved around, but between the bed and the lounge, that was my Monday & Tuesday.
Wednesday....yay, starting to feel better, but funnily when I talk to people on the phone, they think I sound horrible, if they had only seen me on Monday. Still not at work, I have cancelled pilates tonights, but I'll play it safe all of this week and I suspect that there will be no running for a few more days. As I don't have any races for a few weeks, I don't think it will hurt in the long term.
Sunday 3 August 2008
Victoria Little Athletics Assoc. XC Champs
Today 14 kids from my squad competed in the VLAA XC Champs: Jesse, Michelle, Elyse, Claire, Bailey, Thomas, Josh, Teagan, Chelsea, Bianca, Natalie, Courtney, Alexie and Demi. Seven of the kids were competing in their first XC Championships and Michelle in her last VLAA Champs (U15). Before the day started I was hoping to see at least one finish in the top 5 (she finished 4th); two finish 5-15th (11th & 16th), whilst those three kids are the fastest in the group I also hoped that every kids would improve of previous races and they all did.
Poor Claire struggled and being sick in bed on Monday proved that, but she still ran a lot better race than previous years. Michelle in her final Little Aths race far exceeded her or my expectations, her previous best result in U13 was 62/80, today she finished 15/36. A secondary comp exists in each race, a chance for Team Medals, the first 3 athletes from each Centre count for an age group medal, Werribee had various age group teams, for me I was interested in the U9 boys and U10 girls, as I coached all 6. The girls ended up finishing 9th, but they all ran well. The boys ran brillant, Bailey was fighting to try and stay in touch with the top 10 and Thomas was trying to stay in contact with Bailey, which worked a treat, as the boys were declared the third best team and were awarded a Bronze team medal. This was a special award, as it had taken a little bit of work to convince one of the boys to compete as he didn't think he was good enough, now he has a medal and because of all 3, they all have one. :)
This was my 6th Little Aths XC Champs that I have attended four as a dad & supporter for Cam and two as a coach and this was easily the best organised I have experienced, they posted expected starting times which worked!! And the marshalling system was pleasant for the athletes/Team Managers/Coaches/Parents, well done VLAA!
As the coach to the 14 kids mentioned above, I was very proud of the work that they put in and I know that they all will run some fine races over the summer season as a result of the hard work put in over winter.
Poor Claire struggled and being sick in bed on Monday proved that, but she still ran a lot better race than previous years. Michelle in her final Little Aths race far exceeded her or my expectations, her previous best result in U13 was 62/80, today she finished 15/36. A secondary comp exists in each race, a chance for Team Medals, the first 3 athletes from each Centre count for an age group medal, Werribee had various age group teams, for me I was interested in the U9 boys and U10 girls, as I coached all 6. The girls ended up finishing 9th, but they all ran well. The boys ran brillant, Bailey was fighting to try and stay in touch with the top 10 and Thomas was trying to stay in contact with Bailey, which worked a treat, as the boys were declared the third best team and were awarded a Bronze team medal. This was a special award, as it had taken a little bit of work to convince one of the boys to compete as he didn't think he was good enough, now he has a medal and because of all 3, they all have one. :)
This was my 6th Little Aths XC Champs that I have attended four as a dad & supporter for Cam and two as a coach and this was easily the best organised I have experienced, they posted expected starting times which worked!! And the marshalling system was pleasant for the athletes/Team Managers/Coaches/Parents, well done VLAA!
As the coach to the 14 kids mentioned above, I was very proud of the work that they put in and I know that they all will run some fine races over the summer season as a result of the hard work put in over winter.
Saturday 2 August 2008
A long run on a Sat
Sunday will be spent watching 15 kids I coach compete in the VLAA XC Champs at Lardner Park, so I thought I better get my long run in today.
My day started at Jells watching the final round of the APS XC competition and then after an early lunch myself and Jo made our way to the Big Rock car park at the YY. The plan was 2 hours and before we even started I knew this mightn't be the 'smartest' decision, I was starting to get a sore throat and a headache, but I was still going, but thankfully I decided I would take it easy.
We started on a small trail which took us to Rockwell, eventually onto GCD, then onto a trail that has been created for the MTB riders which leads into the Stockyard, the we followed Trail 1 for 5k and then I decided to follow Trail 5 (first time). Lots of hills but a couple of new trails were discovered today and they were both 'keepers'. After leaving the Stockyard trails we followed GCD then at Toynes Rd we moved onto Branding and for the first time I took Jo up Saddleback, I was starting to feel very average by now (1h 35m), once at the top (after walking a fair bit up THAT hill) we ran along Rockwell. I was feeling very average and Jo was all excited on how much she was enjoying her run.
60 minutes later, I felt like a Mack truck had hit me, joints sore, head hurting, throat screaming etc :(
My day started at Jells watching the final round of the APS XC competition and then after an early lunch myself and Jo made our way to the Big Rock car park at the YY. The plan was 2 hours and before we even started I knew this mightn't be the 'smartest' decision, I was starting to get a sore throat and a headache, but I was still going, but thankfully I decided I would take it easy.
We started on a small trail which took us to Rockwell, eventually onto GCD, then onto a trail that has been created for the MTB riders which leads into the Stockyard, the we followed Trail 1 for 5k and then I decided to follow Trail 5 (first time). Lots of hills but a couple of new trails were discovered today and they were both 'keepers'. After leaving the Stockyard trails we followed GCD then at Toynes Rd we moved onto Branding and for the first time I took Jo up Saddleback, I was starting to feel very average by now (1h 35m), once at the top (after walking a fair bit up THAT hill) we ran along Rockwell. I was feeling very average and Jo was all excited on how much she was enjoying her run.
60 minutes later, I felt like a Mack truck had hit me, joints sore, head hurting, throat screaming etc :(
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