September's stats

Hmmm, another month gone by and not a lot of running, but at least a few more k's than August and I think it will continue to improve. I don't really expect the k's to build too much, but the intensity and quality WILL (well thats the plan).

Total km's: 193
YTD: 1205km
Races: Burnley HM, a very average result & the Tan Relay, more below average running


Coaching is going well, a lot of athletes starting to look like they will have a promising summer, with many of the junior kids looking at the shorter distances as their goals and only 2 listing the 800m as the primary race, but there are many years to build the distance, speed and enjoyment at the moment. Maybe as well as completing the ATFCA Level 2 Distance Course next w/e, I will need to consider the Level 2 sprints & hurdles.

Tan, soccer & coaching

I arrived on the Tan at 6:15, to meet Tania at 6:30am, so I put a note on car for Tania and took off and ran a lap of the Tan in 17:30 and arrived at my car as T arrived, great timing. I then ran a second lap with her, 22 and then we ran from the Tan up a slight grassy hill to a park bench where we did 15 step ups and 15 dips, we did this 5 times with varying exercises, finishing off with 1 min front plank, 30 sec side plank each side and then 60 sec front.


Soccer at lunch, 1 all, great game but we played with NO reserves and came from behind, so a tough workout which I was still feeling the effects of a few hours later.


No track training for me, but I looked after my squad and Burkie's group too.

Coaching, Fed Trail then WLAC Relay Training

I had a few kids for training prior to relay training, we started with a road run out of the track and onto the Fed trail, easy running for 1.5km, then 6 min hard, turn around 2 min very easy and then back to the starting point, med to hard. We then jogged back to the track and did 10x50m strides, before resting up for 10 min before relay training commenced.

Due to popular demand, esp Connor, I have agreed to manage/coach the U10 boys relay teams. Whilst everyone was 'fluffing' around I jogged two laps and did a few more strides on the back straight, before jogging around whilst doing 'walk throughs' & some 'jog throughs' of baton changes.

A few k's of running for the night and then a Committee meeting...gees way to busy, I need to go back to work to rest.. :)

A run along Skeleton Creek

My new home is 100m away from Skeleton Creek which has a path, perfect for running along. The first km or so is a concrete path (which I ran alongside) and then 1.5km of ashphalt and then compacted dirt. The path follows the creek all the way to the Bay, but the path doesn't make it all that way on the side I was on, but I'll check the other side another time.

I'm assuming I sat 4:50ish pace, an enjoyable run and one that I haven't been able to do when i have the boys staying over. I was able to hit the paths early whilst all were in bed and Jo was at home...see Jo, there are some advantages of living together...and you get to listen to three boys make a stack of noise on a Sunday morning instead of sleeping in... ;-)

Sat morning at the track

A popular decision for the kids & parents, school holidays means LOTS of spare time for the kids, which for any parent will understand means the kids become bored very early.

So I ran a training session at 9:30am for my group (juniors & open). I warmed up with Scott (17) who is returning after a few weeks off and he had 6x600 at his 1500m pace and I joined a 10 year old to do 5x300 (the 2nd half). The remainder of the group did more strides, drills, strength, stairs and then relay 200m races (3x200), but very quick.

So I got some running in, not a lot, but some.

A stroll along the Yarra

An easy stroll along the Yarra, just over 8km according to MapMyRun. The first 5k was run at 5:10 pace and the final 2 kms at 4:45 pace. A tad cool but no wind and the sun was shining. I finished of with 10 min of laying on the grass and stretching prior to spending a day at my desk.

A typical Thursday

Well for me anyway.... I arrived at the Tan at 6:20am and I jogged on the grass for 15 min until Tania arrived and then we trotted over to the gym for a session of 10 min on the bike, upright rowing/shoulder press, bench press, lunges/squats, biceps/triceps and then core/glutes/abs.


Coaching in the evening; tonight I joined in with Claire (12). Sessions were: Claire 5x300m/2x250m/2x200/1x150 and Jo, Steph & Celeste did 10x150m chasing Claire.

For me, two laps of easy running, a couple of strides and then some very easy reps, avg of 68 for the 300 and just a tad faster for the other reps, respectively. I ran in lane 2/3/4 so I worked a lttle harder and so I didn't get in the way when the 150 runners forced their way thru (which I wanted).

Three laps of the infield afterwards.

Coaching session and pilates

At the track with the Little Aths squad and two adult females, OMG this group are growing and because its school holidays they have WAY too much energy and they brought friends, 28 kids tonight!!!

For my sanity, I sent all of the kids off for a slow three lap warm up, hopefully this would quiet them a little and it allowed me a few minutes to chat with Michele and one of the mum's who is trying to improve her fitness. Michele who is a Wes Aths newby, is returning after a month or so of inactivity, so she is following a basic program of mine and on Wed she is doing bends & straights (a little quicker tonight and a few more laps).

I managed a couple of laps before I spilt the group into two groups for their strides, some on the grass and the others on the track. Drills and exercises and then followed by 3 quick short strides. Tonights set was 6x150m (with 50m acceleration), 3x100m (40m acceleration), 5 min break followed by starts 5x30m & 2x50m then a cool down where I managed another 2 laps with some of the kids, chatting. So only 4 laps for me today and a 60 minute pilates session with Narelle.

Tan, running to the track and some 200m reps

This morning I thought I was meeting Tania at the Tan at 6:30am, but I had forgotten that she was working in Sydney for a few days, so I made use of being in shorts and cruised the Tan in 17:23, then walked around for a few minutes and then sat down on the grass for 10 min or so and stretched, lower back, glutes, hamstrings etc.
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Lunchtime soccer, we won 3-0, with one reserve, so lots of running, great cardio workout.
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I arrived home 4:20pm, a quick change, packed a small bag with my water, stop watches and my jacket and asked Jo to take to the track whilst I ran to the track. I'm not sure what is the shortest way yet, so I followed the Skeleton Creek path and then cut through the residential area until I got to Dunnings Rd and then made my way to Sneydes and over the fwy and upto the track, approx 7.5km in 33:12.

Tonight I had asked Chelsea (one of the Little Aths girls) to come and run some 200m reps with a couple of my Wes Aths girls, working on improving her 800m race which she has qual for the PS Region Champs and she has only run one 800m 'race'. Sadly Claire couldn't get to the track, so I joined Chelsea with Jo (starting behind) and one of the older ladies Mechelle who has never run reps before. To ensure and help with Chelsea's confidence I joined in and ran alongside her, completing all 10 reps in 40-41 sec with 90 sec recovery. I also jogged a couple of laps for a cool down. A good training day!

Wet training

Werribee Little Aths commenced their Relay Training tonight (planned) at 5:30pm. As a coach I find that the kids get very little fitness work from the relay training and a few kids from my squad are not interested in the relays for various reasons, so I am meeting the squad at 4:30ish.

And tonight it was raining and it was cold, so instead of taking the kids along Fed Trail in the rain I did a session using the buildings, stairs and exercises on mats.

I did the set with the kids and managed a few kms, but I would have preferred a few more afterwards, I should have braved the 7 degrees and rain.....

My first Point Cook run

Back from my trip to the country (Shepparton) about 4pm and I decided I would go for a hour run and explore some of the paths around my new home and also check out the general direction from Point Cook to the track...

I asked Jo if she wanted to ride her bike and keep me company, whilst getting in some easy exercise at approx 12.5kph. Out the door and within a minute I was on the path that follows Skeleton Creek, generally concrete, but some dirt and generally you can run alongside on the grass, after 2.5k I left the path and investigated some of the local roads on the way to the track, without going all the way to the track.

Just short of 55 minutes and according to Jo's bike computer it was 11.85km. The 'intent' is that I will run to the track occasionally prior to coaching sessions.

XCR'08 Series, Rd 10 - Tan Relays

A short post as I am attending my sister's wedding in Shepparton (4pm) and then I am the MC for the reception, not surprisingly I am not shy on talking in front of others...


This morning Western Aths had 15 teams competing, the goal was to beat Sandringham in Div 3 and this would guarantee promotion into Div 2 for the next season, of course we wanted good results in the others, but this was the MAIN goal and we did it!! :-)


Well I ran, not fast, a PW for the Tan in a race, 16:02.... An even ish paced run, 4:10 for the first km, a little slower for the 2nd (incl Anderson St) and then a slightly faster 3rd km. I really need to start doing more work for myself, I'll have to sit down and work out a plan, I wouldn't mind trying to find 2:20 again for the 800m and this of course would mean some decent 1500m races too.

Well I better get ready, hopefully the complete AV results will be up soon, it is very hard to keep track of 15 teams and race yourself. But I know we will be promoted in three men's divs.

A few days worth of training

Tue on the tready for 5k, bike for 3k and then a lot of lunges, squats, push ups, crunches & planks. Coaching in the evening.


Wed I jogged 5 laps with some kids and then did 10x100m strides whilst the squad did their own 70m strides.


Thu back to the gym taking a PT session, I warmed up on the bike for 20 minutes and then lots of work using the 'fit-balls' and machines.



This week has been involving cleaning my old place, working, coaching, a little it of training and preparing the Western Aths teams for the Tan Relay, we are hoping to field 14/15 teams and gain Promotion in three men's division for the XCR'09 Series.


Today the Victorian Teams have been announced for the Pacific School Games, one of the young men I coach has been selected for the U19 Schools team for the 400m & 400mH, congrats Pierre, your first Vic selection and the first athlete I have coached that has been selected. :)

Shit how cold and wet can one get whilst running

Wyndham Park with the group tonight at 4:45pm, I arrived at 4:20 and took for a run. According to my car, it was 9 degrees, well it DID NOT feel like it, I thought it was about 4 or 5! Windy, rain and just a miserable arvo!!! But I got 25 minutes of running in at 5 min ish pace.

4:45 I arrived back at the car park, only 2 kids there, so i jogged for another 10 minutes around the car park whilst waiting for late arrivals, much to the kids enjoyment as it was raining and they just thought I was an idiot! No messing with words...but of course when I said, let's go kids, they knew I was serious and the jumpers were off and they started following their silly wet coach down towards the river.

25 min tempo run for the kids with a 5 min w/up & c/down, a tough session, but a constant pace was required tonight, no fartlek in the cold sleet!

A good night of running for me, probably 12-13k's worth.

On Track Workshop

Some people will do anything to get out of unpacking boxes!!!! For those who don't know, I moved on Friday from my 2 bedroom flat into a house in Point Cook with Jo (OMG), how will I survive....or maybe how will Jo survive.... ;-)


Moving in, visiting boys, coaching and today I am assisting with conducting a Coaching Workshop for the Vic Little Aths On Track Program which is aimed at coaching young children U6-8 on Saturday mornings. This year will be my 6th season coordinating the On Track program for Werribee and my second year as the Western Victoria On Track rep. Today, with my boys in tow, I assisted with a workshop, which was easy, talk, display passion and display some easy drills/activities for children in their early years at Little Aths. The boys were good, they wandered around for 3 hours doing things that boys enjoy and they even helped out as 'students' during the games...even Kaelan was interested, all 2 years of him.


No Sunday run for me today, just stuff and unloading the car a few times and some boxes....gees I hate moving and hmmm I'm going to hate cleaning my flat even more!

At the track on a beautiful Sat morning

WOW, the sun is out and it is a BEAUTIFUL morning (finally some heat)! 9am at the track with my junior squad and it is 18 degrees and sunny with a strong wind!!! :-)

I jogged five laps with various kids and then I did 5x70m strides and watched the kids do a couple of extras. Then some drills, not too many for me, but heaps for the kids. Then a few more strides of 50m but a tad faster.

200m reps, I did them with the kids, 10x38-40 sec with a 90 sec recovery. Easy session for me, talking throughout the reps, encouraging the kids whilst running. I had two 14 year old girls in the group who I forced to start at the back and work their way through the pack.

Cool down with the kids I did 2 laps of the infield and then 3 laps by myself.

Tready & a gym session

Twenty minutes on the tready this morning, the first 5 minutes at 12kph and then I increased the pace every 2 minutes and finished off with just over 5 minutes at 16kph. Then 10 minutes on the bike that goes no-where at 80rpm, a good sweat.

Then lunges, squats, push ups, crunches and a few variations of planks.


Coaching in the evening and I jogged about 6 laps of easy running with athletes to chat about stuff...

Tan, Fawkner & a massage

This morning I discovered some sore ish quads, obviously DOMS from Sunday, but nothing to worry about.

This morning I ran on the Tan in reverse and made my way to Fawkner Park and completed a lap before returning to the Tan via Walsh St, running 5.15 pace, just letting the legs roll over and keeping the heart rate very relaxed.


A massage with Narelle after coaching at the track, all good, calfs excellent, hamstrings excellent, ITB good with a spot on the left, shins a little bit of garbage - but very minor and quads very good.

Easy running along the Werribee River

Just over 6km of easy paced running along the river, some on bike paths and lots on a dirt river trail, I also did some stair work with the kids.

5-8 minutes of leg stretching, feel great, no ill effects from the HM, thankfully, I would have been concerned if there was running the time I did.
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The HM team results are now sorted, Western Aths Div 3 2nd, Div 5 1st & Div 6 2nd, which is great all three teams are now 2nd on the ladder (Div 3 are = 2nd) and promotion is about 90% sure for for Div 5 & 6 and if we beat Sandy in the Tan Relays we will be promoted to Div 2 which will be great! A five year goal achieved!

XCR'08 Series, Rd 9 - Vic Half Marathon Champs

This morning the AV Series ventured to Burnley for the half marathon, I didn't have any personal goals for this race, just run and hopefully be able to help out my Club by filling a spot if required and of course as per normal act as the Team Manager. Two days ago we looked like we would have four teams, but colds and 2 unexplained absentees meant we had three teams (Div 3, 5 & 6) and one extra.

My intention was to run the first 5k in 5 min pace and then pick the pace up a little if the body was ok. At the 5k marker I was behind the 12 & 13th Western Aths runner by more than 300m, which was Cam & he was pacing Bec (his gf's sister) and they appeared to be moving slightly away from me (oh well).

My splits:
5:04, 4:59, 4:49
9:50, 4:46
4:45, 4:43, 4:35
4:36, 4:41, 4:38
4:47, 4:38, 4:36
4:37, 4:44, 4:43
4:57, 4:54, 4:44
:26
1h 40:41

Slowest HM in many years, but I was happy enough except for the 19th & 20th kms, I must have lost concentration or maybe I was just tired!

Club wise, it appears we may have won Div 3 & 5 and second in Div 6 today which will be fucking great, but there are some scoring errors in the higher Divisions, so we will have to wait! In the Premiership race, we are currently third in Div 3 & 5 and 2nd in Div 6, so for Promotion we need to be in the top 2.


For all of the AV You Tube fans:

Sat morning TT's for the kids

9am at the track for Time Trials, a beautiful morning, sunny, NO wind and 12 degrees. Just a handful of kids took the opportunity to run a 800m & 200m, the plan was a few laps to warm up, some dynamic exercises, strides and then race an 800m. 10 minute break and then a 200m.

Some good efforts resulting in a few PBs. I spoke to each about the time they should be aiming for at the 200m mark of the 800m, everyone of them was ahead!!! But still a few held on and managed 3-4 sec PBs.

The 200m wasn't as successful, only 2/8 managed a PB, most didn't appear to be fully recovered, but I was fine with that.

A handful of the kids stayed behind for some hurdling drills.

Pilates last night, morning Tan + a figure 8

No running on Wednesday, coaching in the evening and pilates in the night for 70 minutes, so good work.


This morning was quite cool, 6 degrees and I think it was even cooler first up, but NO wind and the sun was out, so it was all good. On the Tan, once at the top of Anderson St I went down Walsh and then up Punt, then down Walsh and back up Anderson. Back along the Tan and from the 2k marker to the 3k marker (past my car), worked a little harder, a favorite course which you can do the figure 8 a few times to make it very testing.




Very busy night at the track. My group 2x300, 3x200, 4x150 at slightly faster than 800m pace and a 30 year old guy who wants me to coach him to improve his 5000m & possibly run a C Grade Zatopek, hopefully he will join the Club and let time work on his side instead of wanting it all quickly (damn OG).

The gym and soccer

This morning in the gym at 6:15am, on the bike for 20 minutes at an average of 72rpm, just rolling the legs over. Tania arrived and 6:30ish as planned and jumped onto the tready and started at her selected pace and incline (I always leave her alone for the first 5 min).

I finished on the bike and started setting up our hand weights for lunges & squats, whilst waiting for Tania to complete her 12 minutes I did some 'morning glorys' and in between went to T and tweaked her pace & incline (much to her disgust, but always with a smile).

Once finished on the cardio machines we did 15/15/12 lunges & squats with 30 sec in between sets. Then some shoulder and upper back work, then some arms and then for a bit of fun, some more lunges 20 & 20. Then loads of lower ab work and some planks to finish off with. All up 75 minutes in the gym.


Lunchtime game of football, sadly we played very well but couldn't score and let them in twice...but a great cardio with only one interchange.


No work at the track tonight, just coaching two athletes.

The Tan & a mini session with the kids

On the Tan this morning for my first run in a few days, sunny and no wind (still cool - 8 degrees). Even as I parked I still hadn't made my mind where I would run. As I was getting out of the car I decided, progressive laps of the Tan.

Starting the watch from my car (near Govt Dve) I took off at warm up pace for nearly a km and then slowly moved into my cruising pace. Each lap i hit the lap button but didn't look at my watch until I finished and I was VERY happy with the result:
* 18:03
* 17:06
* 16:11

I ended up working for the final km +, but I was rapt when I looked at my times whilst stretching, yes I have done a lot faster 'when completing a set of a progressives', but not for awhile but I am most happy with the consistent increase in pace.
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Tonight at Wyndham Park, the numbers down as a few are on break, but still six kids and with upcoming Zone Aths Champs on Tue (Werribee) & Wed (Hoppers) the session was some fun fartlek work, using park benches, park equipment (such as slides etc), but still 5ish kms of running.

So for me today ended up being my Sunday long run with nearly 17km for the day, plus 2x60 sec planks and 63 push ups in a max set after the planks this evening.


Little Aths Committee meeting tonight.