November's running stats

November Kms - 194 (150 in Oct)

YTD - 1553km

Injures - Just niggles, sore joints etc

Excuses - Other priorities

Events - A few rounds of track racing, but nothing special and nothing raced well.

Upcoming Events - A few AV track meets, but again nothing major planned

Goals - To run more than 230km and not injure myself

Summary - A better month than previous months, I even ventured back into the gym and the coaching is going VERY well as in the majority of the juniors have all PB numerous times (as kids do), but most are competing at times I didn't expect to see until the end of Feb and some of the teenagers and Jo are racing very well!

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To add some colour to my blog, on Sat evening myself, Jo & my three boys went out to Vietnamese for dinner, of course they thought it was funny.

A pleasant day for a run, but shit happens

Out the door from home 7:20ish, sunny and little to no wind with some warmth, very comfy just wearing a singlet. The first 3km were good, averaging 4:45 pace, but then the toilet sensation was starting to occur and in the middle of suburbia offers very little.

Just after 6k the top came off and I enjoyed the sun, but I did not enjoy the run at all, the entire time I knew I needed to slow down to get my tummy to settle.

Oh well, 11km done, not enough...shit happens

Gym & track session

This morning I went to the gym and rode the bike for 5 miles in just under 20 minutes, nice easy pace, just rolling the legs over. I then did 5 min of work on a 'Swiss ball' and then 10 min of leg stretching on the mats.
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Track set tonight after 4 laps to warm up and 5x60m strides was 4x250m & 4x200, I left my watch at home and ran behind the group and 'dragged' them in, as a guide Loren was taking off just prior to me and going through in 46/47, so I assume I was hitting 44 ish.

I had a HRM on one of the young girls, it was interesting to hear her results, consistently hitting 180bpm after each rep.
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Over this weekend I need to sit down and work out what race my little aths runners will compete in at the Region T&F Champs, a few of the kids & parents are starting to ask as entries are in before 31 Dec. I mentioned to a couple of other coaches, it is really a good feeling that the kids & parents put so much trust in my opinion, it really makes me realise I am a coach! :)

Junior squad, general training and Skeleton Creek

A little race leg weary...two laps of easy running by myself and then 2 with the juniors. Two brothers have been training with me when they can, both fairly fast, one an U11 sprinter who in time will need to move on to a sprints coach and his brother who is a good (not great) 400/800 U14 who is running 2:32 for 800. It is quite good having them around, it keeps some of my very fast U11 girls and an 10 boy in check. Tonight's set in very fast 800m pace was 2x300, 2x250, 2x200, 2x150 & 1x100 (fast). For me the hardest reps were the 300s, my legs were feeling very slow, firstly wearing trainers and secondly racing legs...

Still I managed the set and started to feel better by the end. A couple of easy infield laps to cool down.
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General training and then home (no pilates) and I then took off along Skeleton Creek for a 46 min run with Jo easy pace, probably 5:30ish, some on grass and some on asphalt paths, good to get a few extra kms in the legs (I know I don't do enough of this).

Rd 6 Shield Comp

This morning in the gym for just over 30 minutes, some upper back, chest, shoulders and some arm work, nothing too heavy, but a 'nice' short set.
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A lunch time game of football, we won 3-1, no goals for me, but I did have 6 'real' shots on goal and 'smacked' the goalie on all six occasions......, no reserves, the game was a little bit more work than I was hoping for, but I did play up forward, so that helped a bit, but I was drenched in sweat by the end.
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At Aberfeldie tonight for our first twilight meet, normally I'm not really a fan during November (holiday period is better), but tonight I was 'spewing' that I'm not fit, the conditions were perfect, no wind, low 20 degrees, great for racing.

Just two races planned for tonight, 800m & 3000m or 800m & 400m. I ran the 800m and ran in the 2:35 heat and this time it looked like a 'real' heat with 12. I started in lane 7, sharing my lane with Phil from Coburg, once started I moved in front of Phil and held a steady pace, at the cross over I was 7th and sitting on the rail, I held this position until the front straight where I past a couple of KSB juniors, first lap in high 75s, happy with that. At the 500m mark I moved into 5th, directly behind a guy from Willi who eventually tripped himself with 200m to go, thankfully I was able to move around him and I picked the pace up and moved into 3rd and JUST held off a fast finishing KSB guy in 2:33. So still very average, but an improvement.

After my 2k cool down I decided I would run the 3000m race and I was aiming for 95s, but I wasn't confident. A BIG heat, 79 runners, OMG, we had just watched an amazing 3k race, Liam Adams won in sub 8:15 and four others within seconds of him, great Club racing! The gun went for my race and after 100m I reckon I was 60th, so many start so fast, I'm not sure where I finished, but I generally only past others. The first lap was 97 but primarily run in lane 3 & 4, then 3 laps of 93, then a 97. The next lap was shit, with 700 to go I felt average and dizzy for a moment, in hindsight I should have worked through it, but I scared myself and moved into lane 4 to regroup and get out of the way and walk, but I quickly realised the 400m races were being run concurrently and I needed to get back into the race or 'step off'. I rejoined and didn't push myself and cruised in approx 100+ sec lap pace and finished in 12:14, which was an improvement but............................

A cool down run with Jo and Chris C (21) who ran invitational tonight after a 3 year lay off.

A Monday...

I arrived at the track earlier than my athletes, so I strolled in lane 8 for 5 laps and then a few of the kids joined me, all up 9 laps of easy jogging. Then some dynamic stretching and then 8 minutes of drills and 4x50m strides.

A few of the kids were a little stiff & sorry from their trip to the YY yesterday, so they only did 4 reps and myself and those who didn't YY did 6. I'm now not sure of the times (cleared my watch without thinking), but I did 6x300m in approx 800m pace with a 100m walk for recovery, all nice even pace.

I then trotted around for 50 min for relay training with the U10 boys who will be competing in the State Champs in the 4x200m.

You Yangs with a few juniors

This morning I had a few of the kids from my junior squad come and meet me and enjoy a 5.4k - 6k run. We ended up breaking into two groups, the front group sitting around 5:00-15 pace and the secondary group around 6 min pace.

I then went for a much faster 25 min run with Adrian and Blair.

A shorter session than normal, with Tuesday racing, I probably should have run further, but the legs felt tired, so....

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Finally 1500km run in 2008 (how embarassing minimal)

Rain rain, stay around

I helped set up for Little Aths, I then took warm ups for the Centre and then started the On Track program, then the RAIN came again! Then we went back on, then it RAINED again, then back on and then more rain. Meet cancelled so I helped pack up and then enjoyed a Saturday morning shopping and enjoying a coffee, very unusual...
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Out to Aberfeldie for Rd 4 of the Shield comp, but the Venue Manager cancelled the meet due to the rain, wind and constant thunderstorms.

A group of distance runners decided to run an invite 1500m race, I decided it would be beneficial but very aware it would basically be a 'time trial', but surprisingly the first 500m was run in a pack of 4. First lap was 84, second 87 and then finished in 5:28. So only 1 sec slower than last week but in MUCH tougher conditions.

I then chatted for 5 min and then joined Jo, Bel & Kirstin and joined in and completed a set of 200m reps. I started approx 1 sec behind the group, started at pace then after 20m I surged to come alongside and I then cruised wide of the group. I did 7 reps, mostly low 35s and a couple of high 34s with a walk back for recovery. Followed by a 10 min cool down.

Gym, soccer & a quickish track session

I started the day in the gym for 30 minutes, leg work and chest then some stretching.

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Soccer at lunchtime, we lost to the top team 5-3, at half time we were 3 all, but we didn't defend as well.... :(

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At the track tonight with my squad, I am in the midst of convincing them all to do an extra lap to warm up and then a group lap combining dynamic drills and not to stuff around too much and just get into the session..


For me, 3 laps in lane 4/5 of easy running, chatting with a guy from another squad, good to see Colin back on the track, 47 years old and CAN move! Then a lap with the squad (7), combining, skipping, butt kicks, side stepping, criss cross, high knees and some backwards running. Then 2x60m easy strides before changing into my spikes, then another 4 strides.


Tonight's session was 5x200m, 5x150m & 3x100m, 1:45 - 2 min btw reps & 3 min btw sets.

• 34.66 / 35.11 / 33.90 / 33.36 / 33.00


• 23.35 / 24.19 / 23.12 / 23.90 / 23.79


• 16.40 / 15.83 / 14.75

An enjoyable set, I even had some company alongside, Lauren (17) from Burkie's squad was running 150s and waited until I passed to join me. The 2nd reps of the 200 & 150 I got stuck behind and was too lazy to pop out and pass. The last 100 rep; instead of waiting the normal 2-5 sec after the 2nd group to move off, I only waited a fraction of a second, within a 10m Steph picked that I was just behind and gave me the oiii and then tried to surge, but a short burst put me in front. Whilst I know at the end of the day I can beat the young quickies, I would not put money on me over 100m against Steph. :)

A few laps on the infield to cool down after chatting with a few parents and kids. All trained VERY well, a special mention to Mia.

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A special mention to the WLAC U10 boys, congratulations on making the Vic Little
Aths Relay State Champs, they were progressed as one of the fastest 8 teams
across the State out of the non automatic qualifiers. :-)

Coaching session and pilates

A twenty minute run along the Fed Trail (10:30 out from the track and then returned in 9:36), then I joined in with my junior squad for 3 laps in lane 8 and then 4x80m strides on the grass infield.

Then 8x200m in 39/40 with the kids, predominantly in lane 2/3, I had two groups going, 14 kids this evening who all trained very well.
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My first pilates session today in a few weeks, its good to be back.

A set of 600m reps

45 minutes in the gym this morning, an all round set, lunges, squats, shoulders, upper back, arms, lower back, core etc.
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A 40 min game of football of a 3/4 pitch, great workout and loads of sweat.
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Tonight at the track, 5x600m @ 85 sec per 400m

• 2:10.25
• 2:08.91
• 2:10.43
• 2:09.81
• 2:07.09

Happy with the set, felt fairly comfortable and hopefully I'll be able to hold this pace for a 1500m very soon.

I should have, but I didn't...

So why didn't I run this morning...was I still tired? Did I have too much work?? Was I training in the evening??? Who knows????

At my desk at 7:30am, no more late starts for me, the boys are back at home with their mum after her holiday overseas (a cruise), so no more school dropping off for me.


This evening I went for a cruisy 20 min run along Fed Trail with the kids, about 5:20ish pace, then 6x70m strides on the grass and then some crunches, push ups, planks and then some gentle leg stretching.

That's all folk.....

Western Region Little Aths Relay Champs

No run this morning for me, a l o n g day for me, wandering around the track organising 11 nine/ten year old boys. My guess before the day started was the 'big chance' teams for my age group were our first 2x200 team and the medley team.

But no automatic qualifications, we came 2nd (first are the only qualifiers) in the medley, a tough race, a heat 75 minutes earlier and then following a very good Bacchus Marsh team. We had two 4x200m teams who both qual for the Region Final and finished 3rd & 7th, but only 2 are automatic, this team may progress to States as one of the faster non auto qualifers in the State, they were less than .3 sec behind first, so hopefully they go through for the experience.

But most importantly all eleven boys ran to the best of their ability and tried their hardest and I and their parents were all very proud.


I got home after spending nearly nine hours on my feet and decided NO run for me, but a beer was required!

AV Rd 4 at the Newport Aths track

With Little Aths last night I enjoyed a relaxing morning shopping with the boys for some new clothes and we picked up some well discounted PJs from Target, Wrestling for Connor (10), Bart for Declan (7) and Cars (the movie) for Kaelan (2).
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Round 4 of the Shield comp today at Newport, a busy day for me with the 3 boys in tow. For me just a 1500m and 200m race and some time at the local park. Windy start (always windy at Newport) in the 5:20 heat, I was hoping I could start with 85 sec and try to stick, but the wind was making that fairly tough. Memory tells me, 86, 89, 89 & 63 = 5:27, so better than the last one, but still 47 sec away from 2 years ago, but back then I was training for real. Hopefully some more valuable seconds will be removed and I can see something under 5:20.

With a quick visit to the boys, I then made my way over to the 200m start, 10 min later I was running, 30.08....shit, why did I pull up 5m out????

With some warm ups and cool downs runs etc I probably ran 8k for the day, very average.

A bit of faster stuff, ok a fair bit...

Not stacks of k's, but a fair amount of quality work. Another hot day in Melbourne, 33 degrees at 5pm and a LOT of wind in preparation of the 'so-called' thunder storms...

I started with 3 laps of easy jogging with a couple of the 17 year old boys, it was very tough running in the front straight, mental note - dodge the front straight tonight. Tonight's session was 1x300m, 2x250m, 3x200m, 4x150m & 5x100m.

After my warm up laps I suggested to the group that we would set up on the back straight for our strides (tail wind) and then start our reps in the surrounding area.

• 300m - 51.54
• 250m - 39.79 / 40.09
• 200m - 33.75 / 33.55 / 33.41
• 150m - 23.90 / 23.70 / 23.38 / 23.87
• 100m - 16.71 / 17.04 / 16.70 / 16.27 / 16.48

I enjoy the fast work and as per normal this set was a little faster than originally planned, but excluding the 300 rep all others are fairly equal, but not the originally planned times.

Indoor football, a few laps of the track & coaching

Busy busy.... still no training in the am, must play mister dad in the mornings. Wednesday is my junior group and then I run Little Aths General Training, which means organise at least 4 or 5 activities and coaches for 40-80 kids.

The work soccer league has been moved off the pitch for a few weeks, so we moved indoors, a great win (7-3) and a great cardio session.
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I arrived at 4:30pm and jogged 4 laps by myself and then got all of the kids to start their w/ups too. We then rolled around for a few laps of the infield doing dynamic drills etc. I joined them for 6x60m strides on the grass and then we moved onto the rubber in the HJ area for drills.

An easy set, with lots of aths this week for the kids. 6x120m @ 800m pace with a floating return on the grass.
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Then onto General Training...

Mister Unpopular

Yesterday I spent the day watching a couple of the youngesters from my squad who had qualified for the Victorian Primary School T&F Champs in Bendigo. Teagan & Chelsea had qual at their school, then Districts, then Regions before competing at States, so making it means you are in the top 16 in the entire State.



Teagan competed in TJ (5th) and the 60m H (7th), Chelsea who raced the first 600m to aggressively and ended up 10th, but I was so proud to be a part of their day.

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Now to my 'heading'.... a warm day in Melb, probably just over 30 degrees, but by the time training started it was 27 degrees, but of course the day had taken some toll and it was suggested that I needed to change the set, but I stuck to the session for numerous reasons.

• 4x200 (my times - 41)


• 2x400 (83)


• 1x600 (2:06)


• 2x400 (83)


• 4x200 (41)

I've done this set before, but today I was more stringent with the recovery times and strongly encouraged the set times. But Jo, Michelle & Claire were not convinced, but to my set...

• 38.56 / 39.00 / 39.49 / 38.61


• 81.51 / 79.37


• 2:04


• 81.34 / 80.14


• 39.49 / 38.45 / 36.92 / 35.00

The heat took its toll, but the wind was good for our track. I made some minor changes for some of the girls, but to Jo's credit she stuck it through, but I don't think Stu the Coach is too popular tonight..... oh well it will benefit, I know that!

Skeleton Creek / Foreshore Trail

Sunday morning run from home, 69 minutes along Skeleton Creek. Out the door 15 minutes after waking with the need to be home by NLT 9am so Jo could get out for her run before venturing into the Vic All School T&F Champs.



I ran on the grass next to the concrete path until the ashphalt path started and then I cross the creek and moved onto a dirt trail for a few kms before moving back onto the grass along the Foreshore Trail. Nice run but f.all to see, very boring, much prefer bush trails, but a run is a run and I can tick it off as done...

Soccer only

A game of soccer today, I played up forward, not a bad work out as we didn't have any reserves. But most importantly we won and have moved into the top 4 of a nine team competition.


Coaching tonight, I didn't run (sore fat pad on my right knee) but also so I could coach and watch the reactions to a TOUGH session! I love the innocence of some kids...tonight one of the girls asked what the session was and I replied 4x300 & 1x200 and she replied YAY, an easy session, thanks Stu. Another asked and she too was very happy with a short session! A minute or two later Jo asked....she was not so easily fooled....the session has been titled Hot 300s, in time the 5th rep will be another 300m rep. Flat out 300m with 7 min recovery.

Gym in the morning and some afternoon running

Thirty minutes in the gym this morning, some lower back work broken up with some lunges & squats. 15 minutes of core work broken up with some chest work.
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3k of gentle jogging and then 30 minutes of dynamic work with my young brigade and then relay training.
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For the next 12 days my boys are staying with me as Julie has gone o/s with a girl friend. It will be busy at Stu & Jo's house for the next week or so, esp in the morning & evening!

Melbourne Cup Day

No extra $$$ in my bank account as a result of the TAB.... :(


Track training tonight, 4x200m, 4x400m & 4x200m at 41 sec per 200m, that was the plan, but I was a tad too fast on the short reps...

• 36.5 / 37.67 / 37.28 / 37.23
• 80.76 / 82.01 / 82.1 / 82.1
• 37.54 / 36.95 / 37.47 / 34.13

Five laps to warm up, 6x70m strides and only 1 lap to cool down.

An easy double up

A late start at work this morning; I woke after and decided I should take advantage of an easy work day get out of bed and go for a morning stroll, so out the door and I ran to the Skelton Creek path and ran along the short path and then through some residential roads.


All easy pace into a slight head wind, so I ran 17:30 then walked 30 sec and then turned and jogged back arriving at home on 35:02. 6.5km in 5:20ish pace, a little bit of stretching, cereal for breaky, shower and off to work for a few hours.

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My afternoon session was a coaching session with the junior group, I arrived early so 3 laps by myself and then another 3 with some of the kids as they arrived and then a final lap with all 9 kids (a lap of dynamic drills), then some drills and 6x60m strides.

Due to the horrible wind I changed the session to 10x150 & 1 fast 100m. I floated at the rear of the group and all of my reps were between 23.8 & 24.5 (no 100m for me). I finished off with 2 laps of the infield to cool down.

You Yangs

I started the run with Cameron and Bailey (youngster from my junior group) and Jo. Jo only intended to only start with us and ran at her pace (of course), I was hoping that a few others from the junior group could make it today, but alas no.

It was great having Cam with me today, historically the LR is the one he seems to miss and he is making an concerted effort to return to training, so I have suggested a few weeks of running with his 'old man' before running Sundays with the faster group. We did 6km (4:50ish pace) with Bailey before leaving him with his mum & dad and then we continued along the Greyhound track which is a flattish run for another 45 minutes, all up 15km exactly (I had Jo's Garmin) in 76:02. An enjoyable run chatting with Cam, a good way to catch up with my oldest!


After the drive home & shower myself & Jo enjoyed breaky at the new Coffee Club in Point Cook, a little bit of domestic shopping and then a leg massage at the Chinese massage place in the shopping centre. This was the first time I had tried one of these places, enjoyable and again it showed that my legs are in good knick, good work on the lower back, glutes, hammies & calf, small amount of work on my ITB & shins, all good! :)

AV Rd 3 at Harold Stevens Athletic Track, Coburg

No Little Aths this morning, so Jo & I decided to spend the morning shopping, running related...Smith St (the seconds warehouses).

New Balance store, fleecy trackie pants for $20, great for bumming around in. Brooks store a tech T for $20 in my Club's colours. Nike store, boxer style running shorts for $30 & nearly a pair of Eldoret spikes ($70) but I decided I needed new runners more than spikes, but no shoes....yet. Jo, the shopping machine, had bought clothes etc but hadn't found the spikes she wanted so a short trip to Runner's World in Kew. Hmmm, Miler spikes for $80.....love them, but only in 9's and I need 9.5, but I did manage to buy a pair Mizuno Wave Rider 10 for $80.

The new shoes, dirty from the You Yangs excursion...

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The North West Region moved to the Coburg Aths Track today for Rd 3 of the Shield Comp. Nice day, a little wind on the back straight but nothing too bad and temps in the low 20s. I ran in the 2:40 heat for the 800m, 13 guys, I started in lane 4 with a KSB guy (John), at the cross overs I probably 10th, first lap in 76/77 and finished in 2:35.8 in 12th. I was happy as I actually called 2:35 prior to the race.

Next up for me was running the 3000m with a 12 year old girl I coach, Claire, she was running in her first seniors T&F meet. The plan was laps of 100sec, which happened. 99, 99, 97, 102, 104 & 2:22 for the final 600m = 12:23 for Claire and I ran 2:24 as a coach should...

A few minutes later I lined up in the second last heat of the men's 400m, OMG I thought I was going to crash on the last bend...but managed a 68.5.


A good day of racing, not great times, but a very enjoyable day! Jo ran well, Michelle ran well and Claire ran well, so as a coach I was very happy! Warm ups & cool downs just over 9k for the day.