The final stats for 2008, thankfully one of my better months, not only because there was more running than previous, but I wanted to run more, I felt better running and I felt a little faster, so :-) :-) :-)
Dec Kms - 285
2008 Kms - 1842 (my smallest in many years)
Injuries - injury free
Excuses - none
Races - a few track races and a Club 1000m race
Summary - a good solid month of training and I am starting to feel fitter and hopefully will go sub 2:30 for the 800m first back!
Goals for January - to run another month of 250ish kms, of course remain injury free (last Jan I tore my hip flexor and was having achilles issues for many months).
Summary for 2008 - lowest running kms in over six years, a torn hip flexor and an achilles problem kept the first four months of the year very minimal, e.g. at the end of April I had not run 250km for the year, Dec I ran over 280k. But the good....I had a good season as a coach, one of my athletes got Gold & Bronze in O35 State Champs, a silver medal at Little Aths T&F, 2 athletes finished in the top 8 in the State Multi's, athletes involved in U20 & U16 State Relays, many finalists in VLAA, Primary School & AV Championships, great results in the Primary & VLAA XC State Champs, many PBs and many happy athletes who are running the best they ever have. With about 25 athletes in my squads I have enjoyed nearly every moment. I have lost a couple to other coaches, I have seen a couple of teenagers slowly slip away to a life away from running but overall I am very satisfied with my coaching and now my running!
January: 122km
February: 81km
March: 0km (zero)
April: 41km
May: 129km
June: 241km
July: 250km
August: 154km
September: 193km
October: 150km
November: 194km
December: 285km
2008 Total: 1842km
Wednesday, 31 December 2008
The last run in 2008
A tired set of legs attached to my body this morning and with a junior squad training session at 9am, I made my way to the track at 8:30am and I strolled along the Fed Trail, 15 minutes away from the track towards Werribee and then I turned around, probably 5.5km.
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Back at the track, I jogged 3 laps with some of the kids and then did 5x70m strides whilst the kids did 7 strides and then they went to the stairs for a short set of exercises. Their set today was 6x300m with a 100m walk/float for recovery, with some aiming for 61-64 depending on the athlete and the younger kids aiming for 70-74. The first 2 reps I watched with some jogging on the infield so I could take note of form. Then I cruised one rep with Demi in 70, she was running very controlled, I then did the final 3 reps in lane 3 with four of the faster kids in 60-61.
Two laps on the infield and then 10 minutes of leg stretching with the kids, esp calf, glutes & hamstrings.
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My legs feel a lot better with a light session, the original plan was 60 minutes, but not today (I listened to my body).
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Back at the track, I jogged 3 laps with some of the kids and then did 5x70m strides whilst the kids did 7 strides and then they went to the stairs for a short set of exercises. Their set today was 6x300m with a 100m walk/float for recovery, with some aiming for 61-64 depending on the athlete and the younger kids aiming for 70-74. The first 2 reps I watched with some jogging on the infield so I could take note of form. Then I cruised one rep with Demi in 70, she was running very controlled, I then did the final 3 reps in lane 3 with four of the faster kids in 60-61.
Two laps on the infield and then 10 minutes of leg stretching with the kids, esp calf, glutes & hamstrings.
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My legs feel a lot better with a light session, the original plan was 60 minutes, but not today (I listened to my body).
Tuesday, 30 December 2008
The legs are a tad tired ...
Today I visited my parents in Murchison for lunch, a cruisy 2 hour trip with Jo (yep Jo met the parents), lunch & chat with my mum, dad, youngest sisters and three of my nieces (& since when did I start being called Uncle Stu....). Just short of 2 hours back and then off to training.
Only four in tonight's set of 4x200, 2x400, 1x600, 2x400, 4x200. My planned times were 40/81/2:05 and with the wind up there were some brief conversations regarding set times, oh well....everyone is set!
My times:
Only four in tonight's set of 4x200, 2x400, 1x600, 2x400, 4x200. My planned times were 40/81/2:05 and with the wind up there were some brief conversations regarding set times, oh well....everyone is set!
My times:
- 39.0 / 38.5 / 39.8 / 39.41
- 82.8 / 83.07
- 2.05
- 81.98 / 82.71
- 38.0 / 37.76 / 37.3 / 33.0 (yes a squirt of pace on the bend up to 50m to go)
With w/up laps, strides & a short cool down, about 6.5k for me. Legs are tired but I'm happy with how everything is going!
Monday, 29 December 2008
A couple of times
I started the day with a morning recovery jog with Jo, 7.5km of trails & roads in the Point Cook area, we averaged 5:30 pace which was very casual for me, but eactly what I wanted.
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This afternoon at the track with my junior group, I jogged four laps with various kids and then did 5x70m strides, before getting the kids to do some basic leg drills and then over to the grandstand for some stair work.
Today's set was 8x200m @ 40-42 depending on the athlete, I ran the cross over with one of the girls who had an operation on Christmas eve, so I could cal the time and also so I could assess Courtney and ensure that she was comfortable.
Once training finished I ran home along the Fed Trail, I was more tired that I expected and the 7k trip in 34 was an effort at times. Legs heavy, feet sore & tired, OMG it took a bit to get the legs to stretch afterwards.
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This afternoon at the track with my junior group, I jogged four laps with various kids and then did 5x70m strides, before getting the kids to do some basic leg drills and then over to the grandstand for some stair work.
Today's set was 8x200m @ 40-42 depending on the athlete, I ran the cross over with one of the girls who had an operation on Christmas eve, so I could cal the time and also so I could assess Courtney and ensure that she was comfortable.
Once training finished I ran home along the Fed Trail, I was more tired that I expected and the 7k trip in 34 was an effort at times. Legs heavy, feet sore & tired, OMG it took a bit to get the legs to stretch afterwards.
Sunday, 28 December 2008
A normal Sunday
At the Youies with mine & Burke's squads, I started with a small group of 4 kids, we did a 6km run which included the death Turntable hill (100m elevation rise in 650m). After a quick chat with the parents I joined Jo & Cookie for 10 min then I continued on by myself for a bit.
A short long run today in beautiful sunshine (19 degrees when we started, 24 when I finished), 13km in 68 min which includes the time with the kids, I could have done more, but I knew Jo would end up waiting by herself for another 30 min or so, I'm happy to work on 8-12k each day at the moment.
Fitness is improving, endurance is improving and I feel like I am running easily at the moment, the head & the body are in agreement! :-)
A short long run today in beautiful sunshine (19 degrees when we started, 24 when I finished), 13km in 68 min which includes the time with the kids, I could have done more, but I knew Jo would end up waiting by herself for another 30 min or so, I'm happy to work on 8-12k each day at the moment.
Fitness is improving, endurance is improving and I feel like I am running easily at the moment, the head & the body are in agreement! :-)
Saturday, 27 December 2008
At the track with my Squad
Even at 9am the sun the sun was out & shining brightly! A few kids away and I think a few may have forgotten as well, but including myself I had 10 runners to organise and with Region T&F Champs in the coming months I want to make sure we start to concentrate on their events. I started with three laps in lane 7, chatting and getting the low down on the Christmas presents, wow LOTS of techo gadgets....
Jo, Harley (13) & Aleisha (coached by Burkie) 4x800; Brooklyn, Demi, Hayley, Bailey & me 5x400; Teagan & Scottie 3x200/150/100. Paces - the 800m group we aiming for 95 sec laps; the 400 group were various paces, Bailey & I were hitting 82-84 sec per lap; the speedie group were aiming for 2-3 sec off 200m race pace.
After completing the 400m reps I joined in with Teagan & Scottie and did the 100m reps with them, high 15s and one low 16. I then jogged two easy laps with them to cool down and chat.
A 10 min chat with the parents and runners, I then ran home along the Fed Trail, Old Geelong Rd and then onto Skeleton Creek, a much safer than my normal route, 7.3km in 32 min, quite warm, very sunny and LOTS of sweat. Whilst stretching at home (outside), Jo was amazed at the sweat that was dripping....its great to see a perfect cooling system.... ;-)
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And YES Dave & Ads, Jo & I bought some Manchester, quilt sets to be exact and I must go and moisturise after my waxing and pruning..... see ya soon for a beer!
Jo, Harley (13) & Aleisha (coached by Burkie) 4x800; Brooklyn, Demi, Hayley, Bailey & me 5x400; Teagan & Scottie 3x200/150/100. Paces - the 800m group we aiming for 95 sec laps; the 400 group were various paces, Bailey & I were hitting 82-84 sec per lap; the speedie group were aiming for 2-3 sec off 200m race pace.
After completing the 400m reps I joined in with Teagan & Scottie and did the 100m reps with them, high 15s and one low 16. I then jogged two easy laps with them to cool down and chat.
A 10 min chat with the parents and runners, I then ran home along the Fed Trail, Old Geelong Rd and then onto Skeleton Creek, a much safer than my normal route, 7.3km in 32 min, quite warm, very sunny and LOTS of sweat. Whilst stretching at home (outside), Jo was amazed at the sweat that was dripping....its great to see a perfect cooling system.... ;-)
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And YES Dave & Ads, Jo & I bought some Manchester, quilt sets to be exact and I must go and moisturise after my waxing and pruning..... see ya soon for a beer!
Friday, 26 December 2008
Boxing Day
Here in Melbourne Boxing Day has tradition, recovering from good food and maybe to much alcohol, Boxing Day Test, Boxing Day Sales & the big day for movie releases. Well no hang over for me, but everything else will be experienced today.
Lots of good food, so a morning run, just over 6k at 5 min pace, normally a rest day but I wanted to roll the legs over.
Home, watching Channel 9, so Test Match - Tick
Will check out 'some' of the sales,maybe some new manchester - Tick
Planning to go the movies to see....not sure yet... - hopefully Tick
Lots of good food, so a morning run, just over 6k at 5 min pace, normally a rest day but I wanted to roll the legs over.
Home, watching Channel 9, so Test Match - Tick
Will check out 'some' of the sales,maybe some new manchester - Tick
Planning to go the movies to see....not sure yet... - hopefully Tick
Thursday, 25 December 2008
Christmas Day
A great looking day, expected 24 degrees very much looked on the cards. Jo & I were out the door just after 8:30am, a casual stroll along a dirt trail which follows Skeleton Creek. This was a new path for Jo which I had run a couple of times, a little rough & uneven, but better than the other side of the creek where the white concrete can be seen forever...
An enjoyable run, probably 5.30 pace or maybe a tad faster here & there, but Jo's little set of drums inside her head were annoying her. All up 32 minutes, Jo was happy it was over, but I decided a quick drink and I would do 10 min or so more. I increased the pace and jumped onto the grass alongside the path and started towards Forsyth Rd bridge, prob 4.30 pace, I kept this pace until the bridge, which I crossed and then went back onto the dirt trail and then I increased the pace to approx 4.10-15 min pace for 8-10 min, a short respite of cruising for a couple of minutes, once onto Palmers Rd I returned back to the tempo level for another 5 min before turning into a shuffle a couple of minutes away from home.
Great stuff, dripping in sweat, ready for Christmas Day!
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Some mid morning driving, then a visit to Jo's grandmother (first glass of champers), back home with Jo & her brother, a light lunch (& another champers). Then a visit to Julie's place so I could see my four sons (first beer, Stella), then home to fully prepare dinner for 9.
An enjoyable run, probably 5.30 pace or maybe a tad faster here & there, but Jo's little set of drums inside her head were annoying her. All up 32 minutes, Jo was happy it was over, but I decided a quick drink and I would do 10 min or so more. I increased the pace and jumped onto the grass alongside the path and started towards Forsyth Rd bridge, prob 4.30 pace, I kept this pace until the bridge, which I crossed and then went back onto the dirt trail and then I increased the pace to approx 4.10-15 min pace for 8-10 min, a short respite of cruising for a couple of minutes, once onto Palmers Rd I returned back to the tempo level for another 5 min before turning into a shuffle a couple of minutes away from home.
Great stuff, dripping in sweat, ready for Christmas Day!
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Some mid morning driving, then a visit to Jo's grandmother (first glass of champers), back home with Jo & her brother, a light lunch (& another champers). Then a visit to Julie's place so I could see my four sons (first beer, Stella), then home to fully prepare dinner for 9.
- appetisers - selection of cheeses & crackers and a big plate of antipasto
- entrees - prawn cocktail (3 sorts of prawns) with rocket & a home made aoli, but I also needed to make a none seafood, so Tuscan marinate chicken skewers with two sorts of beans on the side
- main - turkey roll with sage stuffing & roasted veg (jap pumpkin; sweet, desiree & normal pot; red onion, parsnip & garlic; also dutch carrots fried off in orange juice & maple syrup with walnuts. (I forgot the peas with mint).
- desserts - were prepared by others (yay)
Busy afternoon and at times I wonder if I had too many things to do, but it all worked out even with a few beers, a bottle of Bella (which was very nice Jay) and then some more beers....
Now I better get back to running......
Wednesday, 24 December 2008
Christmas Eve...
A busy start to the day, out at 9am straight to the shops; bought the last present for the boys, then a coffee, then Aldi, then the fruit & veg shop for all of the fresh food, then the seafood shop, Coles, the turkey place!
Lunch at home, unpack a few bits & pieces and start some simple preparations and organise the fridge for food for nine and of course the BOOZE.
Jo took off for her run at the Tan & then Pilate's at OPSMC, whilst I had to buy one more gift....
Then a 52 minute run around some of the trails & paths near Skeleton Creek and some local roads. Whilst the legs were slightly tired from yesterday I was very happy how they moved along. A good sweat, lots of sun, no wind, couldn't have been better.
Merry Christmas everyone...
Lunch at home, unpack a few bits & pieces and start some simple preparations and organise the fridge for food for nine and of course the BOOZE.
Jo took off for her run at the Tan & then Pilate's at OPSMC, whilst I had to buy one more gift....
Then a 52 minute run around some of the trails & paths near Skeleton Creek and some local roads. Whilst the legs were slightly tired from yesterday I was very happy how they moved along. A good sweat, lots of sun, no wind, couldn't have been better.
Merry Christmas everyone...
Tuesday, 23 December 2008
Hill reps
This morning I started off with nearly 30 minutes of pilates exercises, especially concentrating on flexibility of the hamstrings and hip flexors.
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This afternoon I had organised with two other coaches to take our squads out to the You Yangs and complete a bunch of 45/60 sec hill reps. 26 runners, some of Burkie's athletes had a tempo run to complete with Burkie in tow on his bike, Chris & Sue went for a 35-40 min run and the rest stayed with my hill reps.
The fast four decided they wanted to make it to the top which was 68 (Blair) - 74 (Ads), myself, Bec, Lexie & Jo did 10x60 sec reps and the remainder 45 sec (6, 8 or 10 reps). With nine runners from my group I gave them an explanation of what I hoped they would achieve tonight.
We started with a 8-10 min easy run along Branding Yard Rd for our warm up then into the reps starting at the sign post on GCD. I had pre-set my watch to 'beep' at 45, then a further 15 sec & then 2 min (the return jog/walk return). The four guys took off first then the remaining 16 under my control started the run up the hill; using Jo's Garmin results as a guide for me I assumed that the rep was approx 240-250m with an elevation exceeding 22m, which was working in that short distance.
I called the time to start, then at 45 sec and then again at 60 sec before turning back, it was tough especially the last 5-7 sec of each rep. TOUGH work but happily I finished each rep with a couple of metres everytime. We all finished off with a 8 min cool down, before hanging around and chatting & exchanging best wishes for the festive season.
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Note: My squad members who trained were: myself, Jo, Bailey, Elyse, Teagan, Bianca, Steph, Celeste & Claire. All trained exceptionally well and I would be interested to hear how they feel tmrw.
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This afternoon I had organised with two other coaches to take our squads out to the You Yangs and complete a bunch of 45/60 sec hill reps. 26 runners, some of Burkie's athletes had a tempo run to complete with Burkie in tow on his bike, Chris & Sue went for a 35-40 min run and the rest stayed with my hill reps.
The fast four decided they wanted to make it to the top which was 68 (Blair) - 74 (Ads), myself, Bec, Lexie & Jo did 10x60 sec reps and the remainder 45 sec (6, 8 or 10 reps). With nine runners from my group I gave them an explanation of what I hoped they would achieve tonight.
We started with a 8-10 min easy run along Branding Yard Rd for our warm up then into the reps starting at the sign post on GCD. I had pre-set my watch to 'beep' at 45, then a further 15 sec & then 2 min (the return jog/walk return). The four guys took off first then the remaining 16 under my control started the run up the hill; using Jo's Garmin results as a guide for me I assumed that the rep was approx 240-250m with an elevation exceeding 22m, which was working in that short distance.
I called the time to start, then at 45 sec and then again at 60 sec before turning back, it was tough especially the last 5-7 sec of each rep. TOUGH work but happily I finished each rep with a couple of metres everytime. We all finished off with a 8 min cool down, before hanging around and chatting & exchanging best wishes for the festive season.
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Note: My squad members who trained were: myself, Jo, Bailey, Elyse, Teagan, Bianca, Steph, Celeste & Claire. All trained exceptionally well and I would be interested to hear how they feel tmrw.
Monday, 22 December 2008
My first day on holidays, a morning jog, a massage & a lot of fun
WOW a nice sleep in until 7am, breaky and then a 30 min stroll along Skeleton Creek, a 10 minutes on my side (paths), as I was nearing Forsyth Rd I noticed a path on the other side, so over the bridge and onto a new trail, gravel & dirt, a little uneven, but something different. I then moved onto a road which back tracked and then backonto the trail and then back over to my side. A casual 6-6.5km
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A massage with Narz, 60 minutes, all good, just a little bit of discomfort in the right hamstring which was 'probably' as a result of the discomfort I was experiencing in my right glute, it was describe as slightly twisted. Excluding that, it was all good!!!
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Tonight was the official final training night for the junior squad prior to Christmas (even though a few are coming to do hill reps tmrw). I gave a flyer to all parents with a warning; BRING SPARE CLOTHES & A TOWEL to training...
I set up a small obstacle course using hurdles and the jumping pits as well I set up some exercises, push ups, crunches, arms curls, skipping & planks. After a 3 lap w/up and then 9 strides of various distances (50-60m), I then asked the kids to put themselves into teams of 3, then I demonstrated the exercises, then the four groups (1 team with 4) were placed onto the stations (more stations than groups), once in location I explained the finer detail......
The hurdles which they needed to go under had an exercise mat which I placed 'shaving cream' on, the mats for cruches had shaving cream where there butts would be if they slakened off, and I pulled out a BIG water pistol out of my bag which I explained was for poor performance, good performance or if they annoyed me or any other reason that seem to require a good squirt!!!
Lets just say they were wet and if they looked clean I used my shaving cream can, after 15 min of this I thought they needed a rest, so I suggested a 'drinks break', this was when the session was overtaken by the kids, they too were ready, they had water pistols and LOTS of shaving cream, and I was OVERTAKEN and became the result of my own plans & actions!!!! But lots of fun, much to the amusement of other training groups & the parents!
But a small present to each kids left a smile! And below are a few photo's.
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A massage with Narz, 60 minutes, all good, just a little bit of discomfort in the right hamstring which was 'probably' as a result of the discomfort I was experiencing in my right glute, it was describe as slightly twisted. Excluding that, it was all good!!!
___________________________
Tonight was the official final training night for the junior squad prior to Christmas (even though a few are coming to do hill reps tmrw). I gave a flyer to all parents with a warning; BRING SPARE CLOTHES & A TOWEL to training...
I set up a small obstacle course using hurdles and the jumping pits as well I set up some exercises, push ups, crunches, arms curls, skipping & planks. After a 3 lap w/up and then 9 strides of various distances (50-60m), I then asked the kids to put themselves into teams of 3, then I demonstrated the exercises, then the four groups (1 team with 4) were placed onto the stations (more stations than groups), once in location I explained the finer detail......
The hurdles which they needed to go under had an exercise mat which I placed 'shaving cream' on, the mats for cruches had shaving cream where there butts would be if they slakened off, and I pulled out a BIG water pistol out of my bag which I explained was for poor performance, good performance or if they annoyed me or any other reason that seem to require a good squirt!!!
Lets just say they were wet and if they looked clean I used my shaving cream can, after 15 min of this I thought they needed a rest, so I suggested a 'drinks break', this was when the session was overtaken by the kids, they too were ready, they had water pistols and LOTS of shaving cream, and I was OVERTAKEN and became the result of my own plans & actions!!!! But lots of fun, much to the amusement of other training groups & the parents!
But a small present to each kids left a smile! And below are a few photo's.
Yes a lot of shaving cream and water...
OMG, how wet & creamy can I be!!!!
I think they are laughing at me....
A great night for the group.
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A BIG thanks for all of the pressies from ALL of the kids!
Sunday, 21 December 2008
The Youies
A big group today of 20 runners, one coach on a MTB and a couple of parents walking and a few parents sitting on chairs enjoying a coffee, a chat and the paper. I had 5 juniors on the trails, so I sat with them for the first 35 minutes, keeping on the minor hills and the final 20 min on the flat, well there is a slight rise to finish off with.
After a quick chat with the mums & dads from my squad I took off for a nice paced run along Branding Yard Rd, then up the m.f hill to Saddleback Picnic area, 850m of torture. I then ran along Rockwell, then around Tabletop car park, down the hill, onto Branding Yard Trail, onto GCD & then onto Greyhound Trail which is a nice bush trail where you always see grey kangaroos. All up over 90 minutes of enjoyment! :-)
After a quick chat with the mums & dads from my squad I took off for a nice paced run along Branding Yard Rd, then up the m.f hill to Saddleback Picnic area, 850m of torture. I then ran along Rockwell, then around Tabletop car park, down the hill, onto Branding Yard Trail, onto GCD & then onto Greyhound Trail which is a nice bush trail where you always see grey kangaroos. All up over 90 minutes of enjoyment! :-)
Saturday, 20 December 2008
Last day of Little Aths for 2008
Lots of fun today, the kids are excited, I mean the U6 group that I look after each week. A couple of the kids gave me little presents, very sweet. Santa visted the aths track today in a CFA truck, I walked the back of the crowd with a bag of lollipops handing out lollies to the kids that missed out.
No running for me today, I decided an early afternoon beer would be nice and then some wandering around the shops buying stuff....
No running for me today, I decided an early afternoon beer would be nice and then some wandering around the shops buying stuff....
Friday, 19 December 2008
Tan & gym
OMG how cold was it this morning for this time of the year, windy and cold, well under 10 degrees. I started my stroll (18:45) around the Tan wearing a light jacket and shorts and I never needed to take the jacket off.
After my stroll, I grabbed my bag from my car and strolled over to the gym for stayed there for 20 minutes, some lunges, squats and upper back work, then a 5 min of core and then some simple leg stretches.
After my stroll, I grabbed my bag from my car and strolled over to the gym for stayed there for 20 minutes, some lunges, squats and upper back work, then a 5 min of core and then some simple leg stretches.
Thursday, 18 December 2008
Western Aths Christmas Gift
Each year my Club have a BBQ on one of the last training nights and we race a 120m Handicap race, heats and then 1st & 2nd into the final. We also look after the distance runners with a 1k race with a closed handicap using a 800m & 1500m formula.
I was the first place judge for the sprint and ran the 1k race. The Gift was won by Lexie (coached by Burkie) who is a 200/400/800m runner and 2nd was one of my girls, Celeste who is in her first year of aths, competing only with Little Aths but training with the senior Club. Today was her first intro to senior style racing, a big pack, older athletes, some young etc.
But to my running....I jogged three laps for my warm up and a couple of strides, nothing serious, whilst I wanted to run as fast as I could for 1k, I wasn't getting wrapped up with excitement either. The 'want' was 3:20 and the intent was to use some of the girls as my pacers, Belinda & Loren.
A big pack (40-50) started but I managed to put myself on the front line, took off and tried to settle quickly, but I got checked and needed to pop out wide to move around a few, 100m down and I spotted Bel, Talissa (13) & Amy (14), I surged and sat right behind them. Yep I know, what is a guy doing sitting on two young girls and one lady, well they are all faster and have all run sub 2:30 this year (even sub 2:25 for the youngsters). I went throught the first 200m in mid 37 and I looked ahead and I saw Loren (too fast girl, she has been .5-1 sec behind me lately). One lap down and the pack of four were all still together, quite close and yep I was still sitting right on their tails. Now down the front straight I could see we were catching Loren, with 380 to go we past her easily and was waiting for some movement, so I ensured I was on the outside now, 200m to go I felt Amy move a little (she wasn't going to hard, damn National Champs) and so I tried to pick it up, but the legs said NOT YET... I knew that poor young Talissa was trapped on the inside and I was prepared to let her out if she tried as it was probably more important for her, but she didn't move so... 120m to go, I moved up on Bel's outside and sat alongside her for 20m or so and then surprisingly I moved ahead (very slightly) but not to far, with 20m to go she was coming abck on me and when we hit the line she was faster but sllightly behind. 3:21.05 (18 sec off my PB), happy, but obviously I have gone a LOT faster in previous years but with my 2008 fitness I am happy.
Four laps to cool down.
I was the first place judge for the sprint and ran the 1k race. The Gift was won by Lexie (coached by Burkie) who is a 200/400/800m runner and 2nd was one of my girls, Celeste who is in her first year of aths, competing only with Little Aths but training with the senior Club. Today was her first intro to senior style racing, a big pack, older athletes, some young etc.
But to my running....I jogged three laps for my warm up and a couple of strides, nothing serious, whilst I wanted to run as fast as I could for 1k, I wasn't getting wrapped up with excitement either. The 'want' was 3:20 and the intent was to use some of the girls as my pacers, Belinda & Loren.
A big pack (40-50) started but I managed to put myself on the front line, took off and tried to settle quickly, but I got checked and needed to pop out wide to move around a few, 100m down and I spotted Bel, Talissa (13) & Amy (14), I surged and sat right behind them. Yep I know, what is a guy doing sitting on two young girls and one lady, well they are all faster and have all run sub 2:30 this year (even sub 2:25 for the youngsters). I went throught the first 200m in mid 37 and I looked ahead and I saw Loren (too fast girl, she has been .5-1 sec behind me lately). One lap down and the pack of four were all still together, quite close and yep I was still sitting right on their tails. Now down the front straight I could see we were catching Loren, with 380 to go we past her easily and was waiting for some movement, so I ensured I was on the outside now, 200m to go I felt Amy move a little (she wasn't going to hard, damn National Champs) and so I tried to pick it up, but the legs said NOT YET... I knew that poor young Talissa was trapped on the inside and I was prepared to let her out if she tried as it was probably more important for her, but she didn't move so... 120m to go, I moved up on Bel's outside and sat alongside her for 20m or so and then surprisingly I moved ahead (very slightly) but not to far, with 20m to go she was coming abck on me and when we hit the line she was faster but sllightly behind. 3:21.05 (18 sec off my PB), happy, but obviously I have gone a LOT faster in previous years but with my 2008 fitness I am happy.
Four laps to cool down.
Wednesday, 17 December 2008
The Tan and coaching
A nothing day really and I should have done more.... 2 easy laps of the Tan for lunch, no time, no watch!
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To the track late arvo for coaching, no running for me, except to time fast reps. 14 kids tonight; I gave them their programs for the next 2 weeks, a few runs away from the track, some excited, some not!
Tonight was fast work, fast 2x200, 2x150, 2x100; as fast as they could go for each rep, NO mucking around!!! And young kids do want to muck around, but the rule was, work hard and I PROMISE they would enjoy Monday's session (I told all of the mum's to bring spare clothes....). As my group had the entire track to themselves we used lanes today (perfect), 2 groups, 7 each fairly even pace except for the first boy (he is faster by 2-3 sec). Harley is an U12 and breaks 30 for 200, two other boys are high 31 & low 32, then loads cross in 33. Strangely and I haven't ascertained why (have been coaching only for a month), Harley U12 & Scottie U11 are brothers, Harley smashes Scottie over 200, but 100m Scottie beats Harley hands down.
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And to the comment I should have done more; I could have jogged to the track (Jo offered to pick me up, but I wasn't in the mood), I should have gone to pilates (but I wasn't in the mood)....
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To the track late arvo for coaching, no running for me, except to time fast reps. 14 kids tonight; I gave them their programs for the next 2 weeks, a few runs away from the track, some excited, some not!
Tonight was fast work, fast 2x200, 2x150, 2x100; as fast as they could go for each rep, NO mucking around!!! And young kids do want to muck around, but the rule was, work hard and I PROMISE they would enjoy Monday's session (I told all of the mum's to bring spare clothes....). As my group had the entire track to themselves we used lanes today (perfect), 2 groups, 7 each fairly even pace except for the first boy (he is faster by 2-3 sec). Harley is an U12 and breaks 30 for 200, two other boys are high 31 & low 32, then loads cross in 33. Strangely and I haven't ascertained why (have been coaching only for a month), Harley U12 & Scottie U11 are brothers, Harley smashes Scottie over 200, but 100m Scottie beats Harley hands down.
__________________
And to the comment I should have done more; I could have jogged to the track (Jo offered to pick me up, but I wasn't in the mood), I should have gone to pilates (but I wasn't in the mood)....
Tuesday, 16 December 2008
Track & VMC Meet
Tonight I wanted to get to Aberfeldie for the Vic Milers meet, 800m & Mile races. Jo was entered for the first 800m heat starting at 7pm, with a group 2:31 - 2:42 runners; I was hoping for a 2:38/9.
I still had a couple of kids coming to the track for a training session & as I wasn't racing I also needed a training set; on call 10x300 @ Claire's wanted 3k pace with a 100m float. I arrived early so I did 5 laps in lane 8 and then 4x100m strides before Claire, Chantelle & Bailey arrived. Chantelle only did 200m of the rep & Bailey only did 5 reps (slightly faster) before moving onto discus training (he is going to the Multi's).
A humid (ish) evening, the plan was to run 300m in 71/72 sec, this was for Claire more than me. It took a couple for her to get into it, she had a BIG morning swim session of fast work so I think she was tired, but eventually she got into it, I ran in lane 2/3 talking and encouraging.
Reps: 71 / 72 / 73 / 72 / 71, I then changed the recovery to 50m walk & 50m shuffle, the reps then were 70 / 70 / 70 / 71 / 70, a lot better. I then did 2 more reps by myself in 59 & 60, I'm fairly sure I could not have done that for too long, but they felt good but sadly 2 years ago I was racing 1500m faster than that pace. Then a cool down with Claire, 2 laps of jogging & a little bit of walking.
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I arrived at Aberfeldie, a decent crowd already, lots of Western Aths, Essendon & Melb Uni runners & a sprinkling of other Clubs were represented. Jo had already jogged and started her pre race ritual with TB. A bit of a chat & then off for her strides, one with trainers and then into spikes. I had done a bit of work with fellow coaches to organise a fair paced heat, not just for Jo, but for any girl who fell into this time slot and it was great to see all of the girls & ladies preparing themselves, so often there is only one women's heat, so to see three was GREAT. The plan was to run 37/38 for the first 200, a little more aggressive than her current times indicate, but I was confident of her racing grunt (a good thing) and I thought that her current endurance might be better than had been seen on the track, so far.
I moved to the 200m spot so I could call the times for the race (I stayed there for all of the 800m races). Jo started in a heat of 8 in lane 6, the first 200m in 35...shit, but sh was in the pack exactly where I thought she would be (I knew 5 of the starters), but still too fast ... maybe she could hold the pace, but then the next 200 was in 40ish, nup! But then maybe, she held the next 200m, but on the front straight with 80m to go, I again thought maybe....but then 20m later her legs went and there was NO sub 2:40 happening tonight. Maybe we were too aggressive and I say WE, I did encourage a faster start than normal, but still ahead of last year, so let the strong endurance period start.
I still had a couple of kids coming to the track for a training session & as I wasn't racing I also needed a training set; on call 10x300 @ Claire's wanted 3k pace with a 100m float. I arrived early so I did 5 laps in lane 8 and then 4x100m strides before Claire, Chantelle & Bailey arrived. Chantelle only did 200m of the rep & Bailey only did 5 reps (slightly faster) before moving onto discus training (he is going to the Multi's).
A humid (ish) evening, the plan was to run 300m in 71/72 sec, this was for Claire more than me. It took a couple for her to get into it, she had a BIG morning swim session of fast work so I think she was tired, but eventually she got into it, I ran in lane 2/3 talking and encouraging.
Reps: 71 / 72 / 73 / 72 / 71, I then changed the recovery to 50m walk & 50m shuffle, the reps then were 70 / 70 / 70 / 71 / 70, a lot better. I then did 2 more reps by myself in 59 & 60, I'm fairly sure I could not have done that for too long, but they felt good but sadly 2 years ago I was racing 1500m faster than that pace. Then a cool down with Claire, 2 laps of jogging & a little bit of walking.
______________________
I arrived at Aberfeldie, a decent crowd already, lots of Western Aths, Essendon & Melb Uni runners & a sprinkling of other Clubs were represented. Jo had already jogged and started her pre race ritual with TB. A bit of a chat & then off for her strides, one with trainers and then into spikes. I had done a bit of work with fellow coaches to organise a fair paced heat, not just for Jo, but for any girl who fell into this time slot and it was great to see all of the girls & ladies preparing themselves, so often there is only one women's heat, so to see three was GREAT. The plan was to run 37/38 for the first 200, a little more aggressive than her current times indicate, but I was confident of her racing grunt (a good thing) and I thought that her current endurance might be better than had been seen on the track, so far.
I moved to the 200m spot so I could call the times for the race (I stayed there for all of the 800m races). Jo started in a heat of 8 in lane 6, the first 200m in 35...shit, but sh was in the pack exactly where I thought she would be (I knew 5 of the starters), but still too fast ... maybe she could hold the pace, but then the next 200 was in 40ish, nup! But then maybe, she held the next 200m, but on the front straight with 80m to go, I again thought maybe....but then 20m later her legs went and there was NO sub 2:40 happening tonight. Maybe we were too aggressive and I say WE, I did encourage a faster start than normal, but still ahead of last year, so let the strong endurance period start.
Monday, 15 December 2008
A run & coaching
This arvo I ran from home to the track, 7.3km, very nice conditions, 19/20 degrees, very little wind and some sunshine, I arrived at the track in 33:15, which is the quickest and I wore my New Balance shoes, which felt good, not great, but good.
Once I arrived at the track I had a drink and then jogged 2 laps with Bailey and we chatted re the relays and I complimented him on his courage run and never give up attitude! Well done!
I then jogged two laps with the entire group (9), as per normal we did a lap of dynamic work and then a lap of surges and then broke into groups of 3 to do our 6x60m strides. Tonight's set was 10x200 in 40 sec with a 100 sec walking recovery, not to hard, but a solid set for these youngsters. Finished off with 2 slow laps.
Once I arrived at the track I had a drink and then jogged 2 laps with Bailey and we chatted re the relays and I complimented him on his courage run and never give up attitude! Well done!
I then jogged two laps with the entire group (9), as per normal we did a lap of dynamic work and then a lap of surges and then broke into groups of 3 to do our 6x60m strides. Tonight's set was 10x200 in 40 sec with a 100 sec walking recovery, not to hard, but a solid set for these youngsters. Finished off with 2 slow laps.
A Sunday run & VLAA State Relays
A coolish morning and only a few at the Youies for many reasons, four of us started from Toynes Rd with Burkie on his bike and we made our way along the boring GCD, myself, Mel, Loren & Jo. After 12/13 min I thought to myself that were probably are running sub 5 min pace, a quick check with the girls and they agree that they should slow down, a quick check of the speedo on Burkie's bike had us running 12.5kph.
5-10 min later I decided a would move ahead and then come back at various spots, which worked for me. After 32 min of running everyone was at the Turntable car park, which involves a steady 2k of running up a hill which changes just under 100m elevation in that distance. From here as a group we took it easy going down to the Branding Trail. After 1k on the trail, myself and Mel went one way and Loren & Jo along Branding Yard Rd. Eventually Mel & I discovered some very wet paths and then a little river (normally no water) which we had to find a fallen tree to get over, eventually we all ended up back at Toynes Rd, a little wetter than we started from some light rain & then slight humidity.
46-47 minutes wasn't enough for me, so I wandered off by myself for another 30 minutes along some VERY wet & slippery trails. 76 minutes all up for me. :-)
The pic below are the $50 shoes I got at Smith St, bargain.
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5-10 min later I decided a would move ahead and then come back at various spots, which worked for me. After 32 min of running everyone was at the Turntable car park, which involves a steady 2k of running up a hill which changes just under 100m elevation in that distance. From here as a group we took it easy going down to the Branding Trail. After 1k on the trail, myself and Mel went one way and Loren & Jo along Branding Yard Rd. Eventually Mel & I discovered some very wet paths and then a little river (normally no water) which we had to find a fallen tree to get over, eventually we all ended up back at Toynes Rd, a little wetter than we started from some light rain & then slight humidity.
46-47 minutes wasn't enough for me, so I wandered off by myself for another 30 minutes along some VERY wet & slippery trails. 76 minutes all up for me. :-)
The pic below are the $50 shoes I got at Smith St, bargain.
______________________________Today was the running of the Victorian Little Athletics State Relays at Olympic Park, as a coach I had six kids from my training squad competing in various teams and the team I was responsible for the U10 boys 4x200m (below L-R, Bailey, Kees, Chan & Thomas), both Bailey & Thomas train with my squad, both are distance runners but handy over 200m.
Sadly the day didn't go well for them, they were in heat 3, lane 3 and started really well with Chan handing over in 2nd/3rd in very low 32s, Thomas worked really hard into the wind and remained 3rd/4th, but a mistake in the changeover saw the baton on the ground and some hands in the air. :-( But Bailey did as I have asked the boys over & over, NEVER give in, he picked up the baton which was in his lane and took off like an ANGRY but very fast boy and he caught the second last boy; Kees took over and moved comfortably into 7th position.
Bring on the Multi's & the T&F Champs, no batons or change overs to worry about, but of course, bring on State Relays next year.
Saturday, 13 December 2008
Wet wet wet...
Friday night Little Aths - CANCELLED
Sat afternoon AV North West Region athletics - CANCELLED
Sat afternoon speed training (instead of racing) - You have to be kidding, it was wet, cold & windy - No way!
But I did manage to buy a pair of New Balance MR826GN shoes for $50....BARGAIN (I'll whack a pic on tmrw, I turning off so I can watch The Assassination of Jesse James on Foxtel, by all!
Sat afternoon AV North West Region athletics - CANCELLED
Sat afternoon speed training (instead of racing) - You have to be kidding, it was wet, cold & windy - No way!
But I did manage to buy a pair of New Balance MR826GN shoes for $50....BARGAIN (I'll whack a pic on tmrw, I turning off so I can watch The Assassination of Jesse James on Foxtel, by all!
Thursday, 11 December 2008
Gym, soccer & a short track set
In the gym for 45 minutes this morning, shoulders, chest, upper back, a little arms, obliques, lunges & squats, core & butt.
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Today was the semi final for the Plate Final, 5th - 8th, sadly our loss last week resulted in our team being dropped from 3rd to 5th....grrrrr AND can you believe it, we played 8th (Thunderbirds) who have only won 2/16 games and we lost in extra time to the Golden Goal rule, a penalty (which was deserved). FUCK is the only way I can describe how I felt.
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A quick set tonight, fast but short (in time). I eventually did 8 laps to warm up with some of the 17 year old boys and then some with Celeste and some of Burkie's girls. 4x200m in 1 or 2 sec slower than race pace and I did 2x150 with Lexie who was going slightly slower and then building the pace where she was FLAT out with 50m to go.
My 200m reps were: 31.90 / 32.02 / 32.23 / 32.95
I didn't time the 150m reps, but the first 30m was slower than I had been doing then the next 50m was very similar to my 200m pace and then from the 50m OMG, Lexie went at a pace that I COULD NOT!!! I did increase my pace but only for 30m (maybe)..., the second rep I just tried to hold a faster pace but the legs were not happy anymore. I finished off with 5 laps of the infield with various people.
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Today was the semi final for the Plate Final, 5th - 8th, sadly our loss last week resulted in our team being dropped from 3rd to 5th....grrrrr AND can you believe it, we played 8th (Thunderbirds) who have only won 2/16 games and we lost in extra time to the Golden Goal rule, a penalty (which was deserved). FUCK is the only way I can describe how I felt.
____________________
A quick set tonight, fast but short (in time). I eventually did 8 laps to warm up with some of the 17 year old boys and then some with Celeste and some of Burkie's girls. 4x200m in 1 or 2 sec slower than race pace and I did 2x150 with Lexie who was going slightly slower and then building the pace where she was FLAT out with 50m to go.
My 200m reps were: 31.90 / 32.02 / 32.23 / 32.95
I didn't time the 150m reps, but the first 30m was slower than I had been doing then the next 50m was very similar to my 200m pace and then from the 50m OMG, Lexie went at a pace that I COULD NOT!!! I did increase my pace but only for 30m (maybe)..., the second rep I just tried to hold a faster pace but the legs were not happy anymore. I finished off with 5 laps of the infield with various people.
Wednesday, 10 December 2008
DRMS
Well I kind of worked today....three days in a row the Victorian server for the Defence Records Management System (DRMS) was down for again and there is only so much work I can do with no documents....so after2 hours I went home!
So this made it easy to stick a 60 min run in today and I decided a flat dirt run was the 'call' for today, so I decided I would take advantage of the extra hours and make my way to the far side of the YY and run on the horse trails.
The above pic is from just off the freeway of my destination, but I was aiming for the other side.
The two above are 15 & 20 minutes into my run, just to give everyone an idea of the terrain. A nice run, 4:50 - 5:10 pace for 32 minutes, which found me back at my car, a quick drink and I dropped my shirt & phone (camera) and the back out again.
Its great being confident and comfortable, I have only been in this part of the park once before and I am very happy to run where-ever! Some was good and I will do again and some was shit and will not be seen again. 64 minutes all up, a great sweat and some sun on my back & shoulders, yay.
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Training with the kids tonight, was short sharp & over quickly, with aths on Fri and State Relays for the majority of the group on Sunday we did 3 laps to warm up, some drills, then they did 1x200, 150, 100 & 70, approx 1-2 sec off race pace.
So this made it easy to stick a 60 min run in today and I decided a flat dirt run was the 'call' for today, so I decided I would take advantage of the extra hours and make my way to the far side of the YY and run on the horse trails.
The above pic is from just off the freeway of my destination, but I was aiming for the other side.
This picture is nearing Toynes Rd and is a reminder that there are some hills in the west and I will have to arrange with the readers for a lazy 90 minutes over the Dec/Jan period....?
This picture is from the car park, all dirt, lots of 'fire trail' style roads with a lot of trees in the style of a plantation. I started in the direction of the fence for just over 1km before turning right and moving onto a trail along an old creek bed and immediately I could smell eucalyptus oil??? Whilst I knee there were gum trees everywhere, the strong smell was very different, so a quick stop and I smelt the leaves on a tree, WOW it was like smelling an oil bottle, but this was only in a few areas of the park. For those who do not know the area, this part of the YY park is used a lot by horse riders and bike riders who want to go fast.
The two above are 15 & 20 minutes into my run, just to give everyone an idea of the terrain. A nice run, 4:50 - 5:10 pace for 32 minutes, which found me back at my car, a quick drink and I dropped my shirt & phone (camera) and the back out again.Its great being confident and comfortable, I have only been in this part of the park once before and I am very happy to run where-ever! Some was good and I will do again and some was shit and will not be seen again. 64 minutes all up, a great sweat and some sun on my back & shoulders, yay.
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Training with the kids tonight, was short sharp & over quickly, with aths on Fri and State Relays for the majority of the group on Sunday we did 3 laps to warm up, some drills, then they did 1x200, 150, 100 & 70, approx 1-2 sec off race pace.
Tuesday, 9 December 2008
Gym & AV Shield Round
Just 40 minutes in the gym this morning just after 6am, 12 min of easy riding on the bike and then some upright rowing, shoulder press, single shoulder raises and then some bi & tri work, I finsihed off with 5 min core work.
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For those readers not in Melbourne, it started raining in the west of Melbourne around 2pm and by 3pm it was pouring and continued doing so until 5:30pm, so the question I was being asked on my mobile by many was, "will we race tonight", well WHO KNOWS, but eventually it was confirmed by Clare who was at Aberfeldie, the meet was on, this was just before 6pm.
So the meet started but didn't finish properly. I couldn't care less if I got wet but I did not want to drive to Moonee Pond unless we were racing! So once I knew that the meet was happening, I jumped in the car for a 45 min drive. Once I arrived I started as a Club Helper, first I put the steeple onto the track, then down and then off, we were sharing these duties with Coburg. With only 5 parents here today and we needed 7 helpers, we had to struggle with athletes having to do duties, even though 5 REAL officials belong to Western Aths and they don't count, the new AV rules SUCK! Eventually a few more parents arrived.
Then 30 min before the 800m races I went for a 12 min run to warm up and then a few strides, yep as expected, the legs are heavy, oh well...I didn't really care too much. I lined up in the 5th heat which was called as a 2:35 heat, suited me and I guessed that I was probably ranked 4/5th out of the 10, I started slowly in lane one & at the cross over I was 7th, first lap in 76 and I was now 5th, back straight I moved into 3rd and with 150 to go I thought I might be able to move up into 2nd, but there was nothing left in the legs and then once in the straight a Coburg teenage boy zoomed past me and made me look like I was walking, I ended up 4th in 2:34. Whilst the legs were heavy, I actually felt the best after an 800m all season (meaning breathing etc). I then watched a few of the Wes Aths girls and in particular Claire who ran in the 4th heat and pb in 2:54.
With the rain starting very gently I made my way over to the 200m, in the final heat, crossed 4th in 30:11, happy with that considering. Watched Claire's pb in her 200m and then jogged in the rain for 10min with her, then home nice and wet. The relays were cancelled, probably due to the rain, lack of officials & athletes...
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For those readers not in Melbourne, it started raining in the west of Melbourne around 2pm and by 3pm it was pouring and continued doing so until 5:30pm, so the question I was being asked on my mobile by many was, "will we race tonight", well WHO KNOWS, but eventually it was confirmed by Clare who was at Aberfeldie, the meet was on, this was just before 6pm.
So the meet started but didn't finish properly. I couldn't care less if I got wet but I did not want to drive to Moonee Pond unless we were racing! So once I knew that the meet was happening, I jumped in the car for a 45 min drive. Once I arrived I started as a Club Helper, first I put the steeple onto the track, then down and then off, we were sharing these duties with Coburg. With only 5 parents here today and we needed 7 helpers, we had to struggle with athletes having to do duties, even though 5 REAL officials belong to Western Aths and they don't count, the new AV rules SUCK! Eventually a few more parents arrived.
Then 30 min before the 800m races I went for a 12 min run to warm up and then a few strides, yep as expected, the legs are heavy, oh well...I didn't really care too much. I lined up in the 5th heat which was called as a 2:35 heat, suited me and I guessed that I was probably ranked 4/5th out of the 10, I started slowly in lane one & at the cross over I was 7th, first lap in 76 and I was now 5th, back straight I moved into 3rd and with 150 to go I thought I might be able to move up into 2nd, but there was nothing left in the legs and then once in the straight a Coburg teenage boy zoomed past me and made me look like I was walking, I ended up 4th in 2:34. Whilst the legs were heavy, I actually felt the best after an 800m all season (meaning breathing etc). I then watched a few of the Wes Aths girls and in particular Claire who ran in the 4th heat and pb in 2:54.
With the rain starting very gently I made my way over to the 200m, in the final heat, crossed 4th in 30:11, happy with that considering. Watched Claire's pb in her 200m and then jogged in the rain for 10min with her, then home nice and wet. The relays were cancelled, probably due to the rain, lack of officials & athletes...
Monday, 8 December 2008
A solid Monday
I arrived home this arvo just before 4pm, a quick change into running gear and I grabbed a small towel and a T, rolled them up and off I went, running to the track to meet my junior group, 7.3km.
Like a well oiled machine, most of the kids were already there, some had completed their 2 laps and the rest were completing. I quickly had a drink and washed my face and got them all together (14 tonight) and took them all for a lap of dynamic drills/stretching.
Then 5x60m strides before starting 6x300m with a 100m shuffle. The majority of the group were aiming at 70-72 sec and a couple of the younger ones were aiming 75-78. I ran with the kids, generally in lane 2/3 and kept a group of 5 12/13 year old girls together, with a couple of boys leading. A good set, followed by the 'final' relay training session before the VLAA State Relays on Sunday.
With no one to pick me up (like last week as Jo is on school camp at Cowes), I ran home in 10 seconds quicker than my trip to the track. All up 18k.
Like a well oiled machine, most of the kids were already there, some had completed their 2 laps and the rest were completing. I quickly had a drink and washed my face and got them all together (14 tonight) and took them all for a lap of dynamic drills/stretching.
Then 5x60m strides before starting 6x300m with a 100m shuffle. The majority of the group were aiming at 70-72 sec and a couple of the younger ones were aiming 75-78. I ran with the kids, generally in lane 2/3 and kept a group of 5 12/13 year old girls together, with a couple of boys leading. A good set, followed by the 'final' relay training session before the VLAA State Relays on Sunday.
With no one to pick me up (like last week as Jo is on school camp at Cowes), I ran home in 10 seconds quicker than my trip to the track. All up 18k.
Sunday, 7 December 2008
Sunday morning
8.30am I meet up with a couple of kids from my squad, out for a 35 minute run along the Branding Yard Road and then onto a side trail off GCD, over to the Greyhound Track and back to Toynes Rd where the parents were waiting. Well done Hayley & Teagan.
I then ran the same course but at my pace, five minutes faster and then I joined up with Bel and ran an extra 15 minutes, 75 min all up.
Washed and vacuum my car (first time in a month or so), then vacuum and mop the house and do a few loads of washing.
I'm going out to dinner tonight with two fellow coaches, one (Burkie) who has just returned from the Pacific School Games, nine kids from Western Aths were selected for the Vic Team.
- Amy Cashin - Girls 14 years 2000m Steeplechase - Gold Medal (coached by Burkie)
- Courtney Scott - Girls 13 years 800m heat - 4th, did not qualifiy for final (coached by Keith Fearnley)
Courtney Scott - Girls 13 years 1500m final - Bronze Medal - Morgan Mitchell - Girls 14 years 800m - 2nd in heat & finished 8th in the final (coached by Burkie)
Morgan Mitchell - Girls 16 years 400m hurdles, qual in heat & finished 6th in final (note she had to compete 2 years above her age group) - Hayden Jacobs - Boys 13 years Shot Put - 12th in final (coached by his dad)
- Tom Temay - Boys 14 years 3000m - Bronze Medal (coached by Keith Fearnley)
- Callum Drake - Boys 15 years 3000m - 9th in final (coached by Keith Fearnley)
- Lachlan McDowell - Boys 16 years 400m hurdles heat - 4th in his heat, did not qualify for final (coached by Errol Hart)
- Pierre Van Jager - Men 18/19 400m hurdles - Bronze Medal (coached by me in 2006/7)
- Nathan Doherty - Boys 14 years 200m hurdles heat - 3rd, qualifying 9th fastest & missing the final (coached by dad & John Alchin)
_____________________
After some general food shopping and a good long black I came home and decided some stretching and inner leg exercises to get this knee in a better state would be a good idea, so a gentle 2.5k run and then 20 minutes of stretching and core work.
Saturday, 6 December 2008
Well it was a good night...
I decided to go and have a few beers after work at Bear Brass in Southbank, the plan was 2 or 3 beers and then drive home. As the first 5 went down such a treat I decided the train would be a better choice and I was thinking I would be home 7ish...wrong
So this morning I was up early enough so I could jog to the train station, catch the train into the city, jog to my car and then pick up C & D for Little Aths.
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After having Subway with the boys I dropped them back home and then bummed around for a bit then I went for a 20 min easy run so I was nice and warm before stretching for 20 minutes or more whilst watching some Foxtel movies...very relaxing arvo with no commitments.
So this morning I was up early enough so I could jog to the train station, catch the train into the city, jog to my car and then pick up C & D for Little Aths.
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After having Subway with the boys I dropped them back home and then bummed around for a bit then I went for a 20 min easy run so I was nice and warm before stretching for 20 minutes or more whilst watching some Foxtel movies...very relaxing arvo with no commitments.
Thursday, 4 December 2008
A tired Stu at the end of the day
Today was suppose to be a BIG day at work, but the server for our records managment system decided it didn't want to 'play'...so after a few hours I was lacking in work...so before my lunchtime soccer I strolled around the Tan twice in 36:12.
Then 2 games of football, the first with no subs was for my team Rangers), sadly we lost 3-2 and this may have dropped us from 3rd to 5th, just before the finals... :( Then I was asked to play as a standin for another team (Strikers). So a 8k run and 80 minutes of football playing midfield and forward meant I was a little tired. Back to my desk, still no server...... grrrrrrrrrrr
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The original plan for tonight was 'Hot 300s', but I knew Jo was tired (reports, reports & more reports) and I had already bashed myself today, so I amended to set. The plan was 2x200/2x150/2x120/2x100/2x70/2x50, the pace was 'fairly hot', approx 2 sec slower than 200m race pace with 3 min breaks. Tonight there were only seven in the group, due to school graduations, family stuff etc.
My times:
Then 2 games of football, the first with no subs was for my team Rangers), sadly we lost 3-2 and this may have dropped us from 3rd to 5th, just before the finals... :( Then I was asked to play as a standin for another team (Strikers). So a 8k run and 80 minutes of football playing midfield and forward meant I was a little tired. Back to my desk, still no server...... grrrrrrrrrrr
___________________
The original plan for tonight was 'Hot 300s', but I knew Jo was tired (reports, reports & more reports) and I had already bashed myself today, so I amended to set. The plan was 2x200/2x150/2x120/2x100/2x70/2x50, the pace was 'fairly hot', approx 2 sec slower than 200m race pace with 3 min breaks. Tonight there were only seven in the group, due to school graduations, family stuff etc.
My times:
- 31.90 / 31.21
- 21.56 / 21.71
- 18.29 / 18.63
- 15.49 / 15.03
- For the 70m reps, we started at the 100m and started at stride pace and then accelerated at the 70m cone, the 50m we strode from the 80m marker. I didn't time the 70s or 50s as I was already running and didn't feel the need to muck around with my watch, my hand stop watch was with young Claire.
A casual cool down, 2 laps on the grass chatting with one of the 14 year old girls and then 2 more with Zac & Bel who had also finished up 4 the night. A bit of a chat with Bel about the discomfort in my right glute, more than likely the piriformis and I still have some aggrevation in the right knee, so two days rest and some ice and stretching is called for.
Wednesday, 3 December 2008
Running, coaching & pilates
Issues today resulted with me having to leave work at 12 to pick up Connor from school.... :(
So no lunchtime run, as planned, so Connor had to come to the track prior to coaching so I could run some laps. Whilst Connor practised some discus I jogged 5 laps to warm up in lane 8, whilst doing some gentle static stretching I chatted with Connor about his throwing.
I then jogged 15 laps in either lane 4 & 5 in 110-120 sec per lap, cruisy but moving, sometimes chatting with kids who were arriving early so they could jump, hurdle or throw (all depending on their personal pleasure). After my laps I chatted to Connor for a few minutes before completing 3x300m in 60 sec in lane 3, moving nicely, but I was aware of a niggling knee (which may be an under performing VMO) and a niggle in the right glute.
_______________________
Session for my junior squad, 5x200m, hot pace (just below race pace) with a 3:30 rest (including the walk back). After that session I immediately started General Training for WLAC, which involved warm ups, some drills for 30 kids and then allocating them to coached events (only a few helpers tonight), the majority stayed with me for running.
_______________________
Pilates tonight, 60 minutes, I have missed many sessions in the past month and I discovered that I have lost a little bit of core fitness and need to get back into my planks etc.
So no lunchtime run, as planned, so Connor had to come to the track prior to coaching so I could run some laps. Whilst Connor practised some discus I jogged 5 laps to warm up in lane 8, whilst doing some gentle static stretching I chatted with Connor about his throwing.
I then jogged 15 laps in either lane 4 & 5 in 110-120 sec per lap, cruisy but moving, sometimes chatting with kids who were arriving early so they could jump, hurdle or throw (all depending on their personal pleasure). After my laps I chatted to Connor for a few minutes before completing 3x300m in 60 sec in lane 3, moving nicely, but I was aware of a niggling knee (which may be an under performing VMO) and a niggle in the right glute.
_______________________
Session for my junior squad, 5x200m, hot pace (just below race pace) with a 3:30 rest (including the walk back). After that session I immediately started General Training for WLAC, which involved warm ups, some drills for 30 kids and then allocating them to coached events (only a few helpers tonight), the majority stayed with me for running.
_______________________
Pilates tonight, 60 minutes, I have missed many sessions in the past month and I discovered that I have lost a little bit of core fitness and need to get back into my planks etc.
Tuesday, 2 December 2008
Gym and a regular track set...
In the gym just prior to 6:30am, some gentle weights to warm up and then a 35 min set of shoulders, chest and upper back with some oblique lifts.
___________________
I arrived at the track at 4:45pm, strangely very quiet. I arrived at the same time as Luke (9 min 3k runner), for those who don't know Luke he is Cam's age and has continued to train very well evening though he has worked through a hairdressing apprenticeship and missed many races due to work, but still managed 9:01 last Tuesday night. We chatted and jogged five laps before Zac arrived and we continued on for another 3 laps. With the Pacific Sch Games & Aust All School Champs in ACT, we are missing many coaches and athletes (12 Wes Aths competing), so I looked after Burkie's group (most knew their session), mainly two girls who were to join my group, but one played funny buggers so I ignored her and moved on, the other trained magnificantly.
The set for the group with varying times depending on their current 800m form was a set we have done many times; 4x200 / 2x400 / 1x600 / 2x400 / 4x200
My times:
___________________
I arrived at the track at 4:45pm, strangely very quiet. I arrived at the same time as Luke (9 min 3k runner), for those who don't know Luke he is Cam's age and has continued to train very well evening though he has worked through a hairdressing apprenticeship and missed many races due to work, but still managed 9:01 last Tuesday night. We chatted and jogged five laps before Zac arrived and we continued on for another 3 laps. With the Pacific Sch Games & Aust All School Champs in ACT, we are missing many coaches and athletes (12 Wes Aths competing), so I looked after Burkie's group (most knew their session), mainly two girls who were to join my group, but one played funny buggers so I ignored her and moved on, the other trained magnificantly.
The set for the group with varying times depending on their current 800m form was a set we have done many times; 4x200 / 2x400 / 1x600 / 2x400 / 4x200
My times:
- 38.84 / 38.82 / 38.83 / 38.90
- 81.12 / 82.10
- 2:05
- 81.11 / 80.43
- 38.86 / 38.83 / 36.52 / 33.33
I cooled down and chatted with young Bec (Burkie's squad), a lovely girl.
Monday, 1 December 2008
The last month of the year starts
Well, in comparison to the previous five years I am MILES behind, the past four years I have run over 3000kms, not this year. Previous years I have been fit, not this year. But I still enjoy and I love my coaching, so all is good!
But I hope I can see a minimum of 200km for this month.
___________________
Prior to running training with my junior squad I ran from home to the track, the intent was to cruise for 2k and then work, WELL work I did, a bloody strong head wind for over 4km...not happy, but a run was had on the road and a nice start to the month.
Once at the track I grabbed the kids (who had done their w/up with Jo) and took them for a lap of dynamic drills, then a few drills and strides. The set was 6x400m in 95-100 sec with a 60 sec recovery, an aerobic workout which all 11 did well and I cruised and talked in lane 3. A couple of laps to cool down and then relay training, which did not involve any running for me.
11k for me today
But I hope I can see a minimum of 200km for this month.
___________________
Prior to running training with my junior squad I ran from home to the track, the intent was to cruise for 2k and then work, WELL work I did, a bloody strong head wind for over 4km...not happy, but a run was had on the road and a nice start to the month.
Once at the track I grabbed the kids (who had done their w/up with Jo) and took them for a lap of dynamic drills, then a few drills and strides. The set was 6x400m in 95-100 sec with a 60 sec recovery, an aerobic workout which all 11 did well and I cruised and talked in lane 3. A couple of laps to cool down and then relay training, which did not involve any running for me.
11k for me today
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