October's running stats

October km's - 150kms

YTD - 1359kms

Injuries - Not really an injury, but I wasn't able to run for 4/5 days due to a stint of gout.

Excuses - Diet & choices.

Events - Two rounds of AV Shield, 2x200m, 3x400m (1 relay), 1x800m, 1x1500m & 1x3000m.

Upcoming events - T&F meets for Club points only. Goals - To compete with no injury and continue to improve on my current fitness.

Summary - Enjoying my running and coaching even more!

Short, fast & loads of tail wind!

Was it just windy in Werribee or was it all of Melbourne and quite warm & humid too...


No change to the set session, just a location change, instead of finishing on the finish line I had the reps finish on the 200m line so we had a strong tail wind! Tonight's plan was 4x150/4x120/4x100 with an approx 2 min break between reps and 3 minutes between sets. Quality and moving fast was the call for the group of seven, starting in small groups with me tailing behind and trying to reel them in.

My reps were:

• 21.56 / 21.16 / 20.48 / 20.35


• 18.21 / 18.08 / 17.83 / 18.01


• 15.79 / 16.01 / 15.97 / 15.55

Three laps to warm up, lots of drills & then strides before the spikes went on, the cool down was cut short as I needed to chat with the President of Little Aths about some stuff and then parents.

The weapons used for these speed sessions...not the best spikes I have owned, but serviceable.

A similar set to Tuesday

This afternoon prior to running Little Aths General Training I had 12 kids from 4:40pm for a session, a tough session for young kids but working their aerobic fitness/energy systems. Today 2 groups, one aiming at 44/45 sec 200m reps and the other group aiming 48 sec.

• 3x200
• 1x400
• 1x600
• 1x400
• 3x200

I ran the set with the faster group in lane 3, so with 5 laps of easy jogging prior to 4:40, then a gentle w/up with the kids and a 2 lap c/down on the infield.

A heading....

Looking after a sickie child (child number 4) today, so a nice casual start to the day, out of bed at 7:30am, very pleasant!


A track session planned for my group and a few others joined in, the pyramid set with the times I was aiming for are shown:

• 4x200m in 41 sec (2 min recovery)
• 2x400m in 83 sec (2 min recovery)
• 1x600 on 2:06 (3 min recovery)
• 2 x400m in 83 (2-3 min recovery)
• 4x200 in 41 sec (2 min recovery)

It was windy (of course) and a few wanted the times changed, NUP, stick to the plan, its not that bad!

My session times were:

• 200m reps - 35.33/ 37.00 / 37.06 / 37.11
• 400m reps - 79.06 / 80.63
• 600m - 2:08
• 400m reps - 80.55 / 83.56
• 200m reps - 36.91 / 37.20 / 37.7 / 33.33

Fairly consistent excluding one 400m. Finished off with some walking and then 2 laps of the infield.

200m reps and relay training

I arrived at the track and jogged a few laps with various kids and joined the entire group (only 9 today) together and we jogged a lap with skipping, butt kicks, sideways and criss cross with some surges before completing 5x50m strides on the grass.

We then did 8-10 min of strength, lunges, hopping, jumping etc before starting 8x200. I split the group into two, Connor had my stop watch and I ran with the second group. The front group only did 6 reps (2x3) and completed their reps in 43s with a walking 2 min recovery. I stayed with two older girls and we completed all 8 reps in 39 sec (except 1 in 40 and the final in 38).

Five kids from my squad were missing today, all with gastro! It is getting around.
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Relay training for 60 minutes with the WLAC U10 team and then a Western Aths meeting later on.

You Yangs

A nice solo run this morning in nice warm conditions, 24 degrees at 8am...yay. After 30 minutes I decided I would scare the animals and run with no top and those wallabies went racing in various directions. I even had a koala screaming and an echidna digging for China...

An enjoyable 75 minutes, no clouds, lots of sun with some heat! I ran the Branding Yard Trail, upto Flinders Peak, along Rockwell, over to GCD and then onto on of the MTB trails for 20 minutes before returning back to GCD, past Toynes Rd onto Greyhound and then back, just over 15km.

Then off to Altona for a lovely breaky with Jo, then back to my place to catch up with Cam after his 10 day cruise.

Little Aths & AV Shield Rd 2

A morning of Little Aths, I started with taking warm ups for the Centre and then the U10 & 11s had relays which I coordinated, then over to the U6 group (44 today) for their first 45 minute session.

I just finished the first session whilst the 1500m races started so I watched them from the infield. :) Then back to the On Track program which entailed some throwing a game and then a 100m race.
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After dropping C & D back home I arrived at Aberfeldie in time to go off for a 10 min warm up with a bunch of guys and then I made my way over to the 200m (30.04), a slight cross wind, but honestly I was hoping for sub 30. A quick change out of my spikes, into my flats and sipped on some water and then 7 minutes after the 200m I started the SLOW heat of 1500. I didn't have any expectations and was only competing for finals eligibility, but OMG 5:44 is slow and my slowest in many years.

I then worked as a helper for 50 minutes in the discus cage (what a shit job that is), I watched a few of my athletes compete and then finished off the day with a 400m in 66 sec.

A cool down jog with a few guys & girls.

Yes yes and yes

Aging and some better diet choices, especially quantity and YES I am talking about my love affair with euro beers......

Toe joint is very much on the improve and I could have run today, but I wanted to ensure all continues onwards.


Tonight some fast & high quality 400s were the call for the evening and some block work. So the question is, how can 4x400 reps be sooooo hard, well make them only 5 sec slower than current PBs with a 5/6 min recovery, but to the groups credit, they achieved with only small hiccups. A couple of new girls to the group, I know them both; Celeste (13) has been training with my group for the past month but using Burkie as her coach, but both coach & athlete have decided that she fits my style and group and will move over to allow me to set her entire program & guidance. Monique is a 12 year old who has come from the Primary School that I have been helping their distance kids, she is a basketballer who can run 2:45 for 800 with no training.

Overall very happy with the make up of the group and a very talkative mob who were very quiet after each rep today... :)

Goat Goat Goat

Well maybe the heading is a typo....

It very much appears that Stu's sore toe is gout....fuk..another diet issue! Getting better!


I took most of today off to support some of the Primary School kids in my squad, they competed in the Western Metro Primary School Champs, first 2 through to States on 10 Nov in Bendigo. Not ideal conditions, windy and cool, but as i told them times were not an issue, just placing.

The day started with the 800m finals, Chelsea in the 10 year old race - 5th 2:56, well raced, but just wasn't experienced enough or good enough. The comp then races went to relays and then heats for the 200 & 100 (I spent this time at work), ohhhh and those damned field events that get in the way of a good track comp.... ;)

Mia finished 4th in the 80mH and won bronze in the 100m and her team finished 2nd in the relay. Teagan 4th in the relays and 2nd in a very good 80mH and 2nd in TJ . Steph competed in the 13/12 year old 200 final and finished 5th and 4th in the relays. But back to some real races, finally the 1500m, I had 3 kids, Thomas in the 10s (but he is 9) who finished 10th. Then Chelsea for her second distance run for the day and only her second track 1500m race, the instructions where to settle quickly and not to let the first 5 go and try for 60-62 for the first 300, she got 61 and was coming 3rd, after 700 she decided she would move into first (she has never lead anything) and to her credit she stayed there and held off two efforts. Her previous PB was 6:11, today she won the Region Champs in 5:42. Claire ran the 13/12 year old race and ran a PB of 11 sec and finshed 5th. Great results all round!!!
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The night off for a few kids; a tough session of 4x400m reps near race pace (I don't think I was too popular tonight with 8 kids). The aim was 5-8 sec off race pace with a 5min (6 for the final rep) pace recovery. And the majority did it and did it well! But OMG there were some VERY quiet kids after each rep.

Sore toe

Hmmmm, not sure why, but the joint on my left foot is sore and quite uncomfortable!

NO run yesteday for that reason and just trotting around whilst the Brigade completed their session of 2 sets 3x 1 min on, 45 sec walk, 30 sec float with strides before & after.

I would have liked to sit with the front group, but it was good to watch all groups. I jogged back & forth and then did the c/down of 3 laps on the grass infield.

Round 1 of the Shield Comp

Busy busy, the story of my Saturdays... thankfully Jo was able to look after K (2yrs) whilst I did Little Aths On Track role this morning, a warmish and windy morning! I stayed late to watch all of the kids from the Brigade (my new name for the juniors) run there 400m, even in the windy conditions, two nearly ran PBs????

GREAT commendable runs to Teagan, Bailey, Elyse & Courtney!


A little bit of dealing of time at home and I easily decided that I didn't have sufficient time to sort the boys out once we arrived and warm up prior to the 800m men's race, so I opted to organise C, D & K before going for my own gentle warm up and then watch the ladies 800m races. I then took the boys over to the 200m area, so I could do my strides etc and then into a strong headwind I ran 30.72, which is the approximate time I guessed, so I was happy actually as I guess with no wind it was a sub 30, I just need to sort my blocks set up.....

I would have been happy enough to just race the 200 and with warm up & c/down I could have just watch, but some how I got 'convinced' to run in the 4x400m relay, oh well, another race in the legs (which will help), it felt ok, no idea of my time.

Yay its Thu, some speed work!

The program for the group was 12x150, Jo suggested 2 sets of 6x150, but I wanted quality, so the coach won and the entire group of 8-10 (depending on floaters) did 3 sets of 4x150m. I started at the back and had my watch on my reps:

• 21.5/21.5/22.3/21.4 (a poor decision & got blocked on the 3rd)
• 21.6/21.7/21.5/21.5 (took off the spikes after the 8th rep)
• 22.1/22.2/22.2/21.8

The spikes DO make a difference, as I tried just as hard in the 3rd set, but the times were slower and the shoes I put on where flats and very light, but they are not the same.

A gentle cool down. Happy the legs held up to the session, no achilles issues (I could not have done that last year) and I enjoyed chasing tonight (which I don't normally do well). Some of the ''pro' runners commented that I would make a shit handicapper as I wasn't crossing, but as I said, I need to be able to watch and I didn't want my group takingover the fininshing line... :)

A run in the city, track & pilates

This morning I was to meet Tania; I arrived 10 minutes early, so I started joggin instead of waiting, I returned and jogged around the parks waiting, no T girl. A quick call and I discovered she wasn't makingit, so I took off towards Fawkner Park and enjoyed a lap of the FP and then back onto the Tan, 40 minutes all up. Then into the gym for 15 minutes of leg stretching.


This afternoon I had the junior brigade do 5x120 strides individually so I could comment on each rep, then we did 8x150m reps, not sure of my times as all of watches were given to the kids. Probably 800m pace for me, but I was able to change groups and chat on the move.

Pilates at 7:30 for 60 minutes.

Tan, soccer & track training/coaching

A lap of the Tan in just over 19 and then a set of medium paced efforts up hills/steps/grassy hill and some fast strides, easyish for me, but poor old Tania was looking spent.

Soccer at lunch with one reserve and then the track in the evening with my squad. 2 sets of 4x300 with 2 min recov and 4 min between sets. I started with Jo for the first 2, sitting on her outside and then pushing though for the final 80m, but then I started 3-5 sec after and caught up to the group and then tried to power past, finishing in 54/55 sec.

Overall this session worked well, Jo starting to move forward, Claire racing tmrw did every 2nd a tad slower, Michelle only just returning back did 5 and Christian did the final 6. Also young Bailey joined in for 3 reps whilst doing discus training, which was great as he joined Jo on the reps that Michelle skipped. Overall a good set.

Cool down etc............

So who has hit the double figures?

Connor....yay and his dad never thought he would survive that long... :)


I started my day with a slow jog around the Tan and then onto the bike in the gym for 10 mile.

Afternoon/evening session with my young Brigade prior to Relay training, with kids arriving in dribs and drabs, this session was perfect, 8/10x200m at 40-45 sec depending on ability. This arvo I did the reps with the kids and ended up doing 15x200 (between 39-43 sec) with 90 sec recovery. So lots of easy laps before and after training.

Then coaching the U10 boys relay team.

Two days in Bendigo completing ATFCA Level 2

Sat & Sun in Bendigo completing the Distance events Level 2 Coaching course with Kevin Prendergast lecturing on Sat and Mark Donahoo today for walks & steeplechase, both gentlemen have coached athletes at the international level & Mark has also competed at World Champs.

Learnt lots and of course widen my support base/mentors. Now I have a small exam to complete.

Tan & Fawkner Park

An easy trot from Govt Dve along the Tan, up Anderson and then over to Fawkner Park, a lap in anti clockwise direction, then back to the Tan and then by myself I ran a 17 min lap of the Tan.

No track work tonight, just coaching.

Another long day

At my desk just before 7am no running this morning, I wasn't wanting to, so I didn't. Picked up C&D at 4:30ish, to the track for junior squad and then the first week of Little Aths General Training which I coordinate for the entire Centre.

Only a few from my group were training early so then they could concentrate on some jumping & throwing later on with General Training. A new 11 year old boy who ran 2m45s for 800m at PS Zones has joined the group which fits in very nicely and this will encourage a couple of the 2:50 runners. A tough set for the kids, 400m reps at approx 1500 pace, the instructions were run 400, walk 100, float 100 and then back into it x 4/5 depending. I was setting up General Training so I missed the first 2 reps and then joined in for 2 reps to get a feel of their pace and to chat with Shaun (new boy).


I finished off at the track at 6:50, took the boys home and then off to my 60 min pilates class. A tired Stu arrived home 8:45pm

Botanical Gardens, soccer, track

This morning I arrived at the Tan 6:20, I jogged on the grass near Govt Dve waiting for Tania then for 40 minutes according to Tania, I tortured her up grassy hills, up the stairs in the Sidney Music Bowl, up more grassy hills, up more more stairs and then up more grassy hills. There was hopping, jumping, steps, sprints and then long sprints....all up hills & stairs. :)
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Lunch time soccer, we lost 2-1, no reserves, but not as much running as some games for me, normally I play mid field, but today I played left back and my given the task of keeping a particular striker out of the game, it worked to a degree, he didn't score but he did cross for both goals...
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Track tonight, 3k warm up with various members & athletes I coach, 10 strides of 70m and then 6x600m reps with 3 teenage girls I coach in laps of 95 which I found comfortable and then I did an extra 2 reps (90sec laps) with Christian (18) who is returning after a season of aussie rules and is slowing returning to some endurance fitness. A few laps on the infield to cool down.

Gym, coaching

This morning I wasn't excited by the weather and didn't feel the need to get wet so I went to the gym, 2 treadies full and 1 broken, so I decided on the stationary bike. For whatever reason the Barracks gym only has bikes that use imperial measurements....whatever!

I rode for 10 miles (yes I know that is 16k) at an average of 18mph (nfi), which was a good workout, not flat out, but good. I then stretched lower back, glutes and hamstrings for 15 minutes.
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I met my junior squad at 4:40 (prior to relay training), no tempo run on the roads tonight due to the very strong winds which we would have had to run directly into for 2.5km before then enjoying a cross wind, so I decided 200m reps with a 200m float would be a better choice. As some of my squad arrived at 5pm, this meant I had two groups working at different stages and I ended up doing 16x200 in reps of 38 to 45 depending on who I was running with. Finished off with 50 minutes of relay coaching with the U10 boys, for long term readers, you may remember I coached the U9 boys last year and very much enjoyed the time with the boys and also the medals and great efforts from the boys and I also enjoyed the camaraderie between me, the boys & the parents....BUT I did not enjoy the politics of my Centre and stated I wouldn't be involved again...but due to popular demand from the boys (including Connor) I am back again and I have a Team Manager who will deal with the politics and I will coach. :)

You Yangs

What more can you ask for??? Good company who was happy to run my pace (5min per k), no wind, no clouds, all sun and nice comfortable temperature. With daylight savings 'stealing' one hour from my overnight sleep, the rest of the morning was perfect, right on 60 minutes of running around various trails from Toynes Rd.

Some hills, all dirt, 12.2km of good running.

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This afternoon was WLAC first round of T&F, a new group of U6 kids for the On Track program, 50ish kids. I also got to watch some 200 & 400m races of kids that I coach, so many PBs, but best of all, one of the girls who last year was in the 2nd or 3rd heat of 400m races in her age group was the 4th fastest U12, she was very happy!

A run around the 'G'

A beautiful morning, no clouds and very pleasant! From Govt Dve towards the city to Princes Bridge then along the river until nearing the tennis centre and then around the far side of the ground, over the bridge to Goschs Paddock and then up to the Tan, up Anderson St and complete the Tan.

Medium paced 6.5km run, I then spent 10-15 minutes stretching on the grass in perfect sunshine.

More 150m reps

Tonight's session is with my slightly older group, but still predominantly girls, well tonight was all female excluding myself. Again I was looking after Burkie's group as he is away and to make it look even more an all girls affair, Burkie coaches nearly all girls too, both of our groups are so similar in the male / female ratio.

After I chatted with all of the kids from both groups and confirmed all knew what was on for the night. As normal I joined a few of Burkie's girls into my group and I warmed up with 3 laps in lane 8 with the only 2 other males in the group of 20+.

Tonight my group with a couple of girls from Burkie's squad we did 2 sets of 5x150m at 400m pace or faster for a few (like me).

We started in four groups of like ability, basically 1 sec between groups, all up there were nine of us. My splits were:

22.5 22.1 21.8 21.9 21.8
22.6 21.9 22.2 21.9 22.6

The rest between was 2:20ish on average and the rest between sets was 6 min. I started at the back of the group and worked very hard for the first 50m to get into the middle of the group and then worked into the front area and sometimes crossed first.

Tonight was a good night to be working with everyone, it was a hard session, lots of huffing & puffing and even a few laying down in between sets (not me), finished off with 2 slow laps. An easy way to make 5km hard!!!

Another month commences

Today & tmrw off from work hanging out with Connor & Declan who are on school holidays and couldn't go to holiday care. Minimal plans, but lots of visiting Garden places, sorry boys!


At the track with the junior squad, I arrived earlier enough to run five laps prior to getting the kids moving into their strides which I did a few of and the remainder I watched and checked some form. Then a lap of side steps, backwards running, high knees, but kicks and criss cross. Then drills, lots of quick feet work and some bounding on the grass.

Reps of 150m, I broke the squad into 4 groups of 4 with like ability. I joined in running alongside talking to the groups for all of the reps, 3 groups did 8 and the faster group did an extra 2. Not sure of times, but I think probably 24ish per 150m. Finished off with 3 laps to cool down.