VLAA State Multi Championships - Day One

No running today, but LOADS of walking; running around (7.30am - 4pm). Today I was the Team Manager for the Werribee athletes who competed, all are pictured below, seven are from my squad. This picture was taken after all five events had been completed.

With age groups U9-U11; U12 girls competing today and I wanted to watch most of each five events of my seven kids. First up were the U10 boys which were Connor & Bailey, both boys threw a PB and both more than 2m, Bailey finished 2nd with 27+m and Connor nearly 15m. Below is Connor's first throw of 13m, which exceeded his PB and his next two also improved his PB.



Below is Maddie, U10 girl who finished 15th overall and PB in her LJ and 800m.



Not a great day for Teagan, not 100% fit, not 100% healthy and just had a bad day; her best event (hurdles) didn't even help too much today, lacking in rhythm and wrong leg leading...ended up 15th overall for the day, which was a good result considering.



The youngest of the group Demi, competed in her first Multi's and didn't have a great day, she struggled in the strong winds, her 100m & hurdle were seriously affected into the headwind, her discus was back a couple of metres but she tried her best. Her 800m (her best event) ended with a great result, 3:09 (2 sec off PB) and winning the second heat and moved up to overall 11th for the day. Below is Demi just prior to her race.



Bailey was experiencing his second state multi's, last year he finished 8th and his goal was finish in the top 5, which he did, 5th overall, which was great. A PB in discus, LJ, 1 sec off his 800m, in horrible conditions his hurdles and 100m were seriously affected, but he did manage a well controlled 800 and finished in 2:52.



Victoria (I missed her on my camera somehow) an U10 girl, wanted to experience her first State Champs and I suggested the more relaxed Multi's. Victoria can run a good 200 & 400, hurdles & discus are NOT a favorite event, but she agreed and had a GREAT day, five PBs and finished 13th overall.

Around Cup Day, Scott (U11) & Harley's (U14) parents approached me and asked if their son's could train with me for a few weeks to see how they enjoyed a structured training regime, after 3 weeks they asked if they could stay, which of course I was very happy with. Scottie loves to sprint and knew that the group were made up of predominantly distance runners, but he said he wanted to see improvement in those longer events, which was always going to be easy as control fixes most youngens. Two months later, he has improved his 800m by 9 seconds, his 1500 by more than 40 sec and his 400m by 4-5 sec. One day I noticed that he could throw a discus too, so the Multi idea grew one day before entries closed. He finished 6th in the State!

A great day for the training group here in Warrnambool and also in Werribee, one of the U13 girls who I predicted was about to get some very good PBs, ran a 15 sec PB in her 800m, crossing in 2:45, well done Elyse.

Off to Warrnambool

Another bloody HOT day, c'mon who wants to experience 4 days of 43 degrees, this is not my idea of fun, I'd rather 0 degrees...anyway it got so bad and I heard it was cooler in Warrnambool, so I chucked Jo, Connor & Declan in the car and off we went...

Two hours & 30 minutes later we arrived at our Motel in a very comfortable 25 degrees, thank goodness!


Oh & btw, I am here for the Victorian Little Athletics State Multi Event Championships; discus, 80m-100m hurdles, long jump, 100m & 800m. A bunch of kids from my squad and a few other Werribee Little Aths kids are here trying their hardest either on Saturday or Sunday (depending on their age group).

I'll let you know how the group go.

Training at Werribee South

Another day of 44.5 degrees here in Melbourne...at 5pm according to my car it was showing 41 degrees. :-(


Myself & Burkie decided to meet our squads at the track and then take them to Werribee Sth (beach). Once we all arived I went with the group of 17 year old boys for a 20 minute run and then we all mucked around in the water for 45 minutes or so.

A very pleasant session.

Just a tad warm....

Just over a week ago I stated on my Blog that it was hot hot hot!!! Well fuck me, it is very hot here in Melbourne and it is going to be for a few days, according to Channel 10 News it got to 45 degrees here in Melbourne, at times my car indicated 46 on the drive home and we are expecting another 3 days of 40+ and maybe a 4th!

A few calls & texts from parents, "is training on, yes or no?", which is surprising to me, I have never cancelled training, rain, cold, windy or hot. I adapt the session and I always have my athletes best interests and I know the parents know that or they wouldn't rock up week after week.

With a bucket on cold water and wet towels we started with one lap of running on the infield & then a lap of drills, back into the shade. Then onto the soccer pitch behind the grandstand, about 10m wide x 60m area of shade, we did strides, drills, lunges, hopping. jumping, more strides and then some starts followed by stretching. Loads of water breaks and everyone survived.

After training I made the trek to the local supermarket to organise dinner, so cool in good aircon, then I arrived home. Now I knew we had no aircon, but NO power, shit! Well a good night for Jo to be having a school dinner.

Australia Day

Nothing much on today, I could have gone for a morning run, but didn't and I don't really remember why????

About 4pm I decided to make my way to the track and run laps until the kids arrived, including a few with my squad I ran 14 laps at various paces and various lanes, also 3 laps of various drills/dynamic work. Then 3x100m strides and a handful of easy 200/150m/100 reps (a few of the 200m reps were cross overs for me).

A warm night and nearing the State Multi's and with a few of the squad racing on Tuesday etc, we had an easy set.

All up just over 9k of running.




Adam Hill and a version of the Australian Anthem

You Yangs & Vic Country titles

With Jo racing early at Geelong, I still wanted to get a few k's in the legs and run with my group. I arrived at the YY at 7:30 and made my way along Branding Yard Rd, then up the m.f hill up to Saddleback picnic area. Then down to GCD and onto the new 'snakey' MTB trail, which is a very enjoyable trail and one I wish I could get my juniors up to, I might need to organise some cars to pick the kids up as the entire trip would be too far for some (most).

Once I finished the trail I made my way back onto GCD and enjoyed some fast running (2:50 pace) for 500m or so (yes downhill), once back at Toynes Rd, I turned and did a few reps up the 315m hill which we had been doing reps on just prior to Christmas.

Once all of the kids arrived, I send Claire with the older group and the rest ran along Greyhound track with me, only 3.2km for the kids who are running the State Multi's next weekend, once back at Toynes Rd, a quick drink and then up the hill on GCD and we ran another 1.5k. SO all of the kids had a slightly easier week.

Then a quick bath with a wet towel and then off to Geelong for Jo's 800m race, which she ran really well. The plan was 37 for the first 200m, allocated in lane 6, I told Jo not to worry about the fast girls and to enjoy a solid start, once on the back straight she settled nicely and went through the 200m marker in low 38s, nice! I was sitting at the 300m spot, encouraged and called for the solid work to continue (which she did), now passing a couple she settled nicely and worked the back straight well and went through in 1:59.6, on the top bend she was actually catching the front four, two were cruising and positioning themselves at the front and the other 2 were working hard for their 2:30s. A GOOD run, according to me 2:39.32 (officially 2:39.35), so we waited for the official times as we both knew it was going to be close! A very good run, now no 800m races for a few weeks, a 1500 on Tue and then some BLOODY training instead of racing continually...

A little bit of easy running

I arrived at Little Aths nice and early (just before 8am) and a couple of the U13 girls were already there, so I encouraged them to do a warm up with me, 3 laps in lane 6-8, chatting about the upcoming 1500 and combating the wind (why is it always windy here???).

I took the general warm up which involves running a lap and then some strides on the infield and some general drills and dynamic stretching.

The 1500m U13 race didn't go to plan, but some new styles were tried by most with varying results.
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Once aths was finished I took C & D home and then made my way to Geelong to watch Jo's 400m in the Vic Country titles, very windy with a crossing head wind up the front straight, damn, why couldn't it be still. I went for a warm up with Jo, chatting about nothing in general, trying to keep her calm (ish), we were running along the river. On the return trip we did some dynamic work and drills with a couple of surges, all up just over 2k. We then walked back into the complex, picked up Jo's spikes and made our way up to the start of the 100m straight, I got Jo to run a few strides on the bend in her trainers before getting into spikes and completing the stride into the straight (to feel the wind in her face). Spikes off and then up to the marshaling area.

With knowledge of many of her competitors we knew there were a couple of quickies in her heat. The plan was a faster start than normal, then sit and float the back straight and then work work work. With Jo's back injury, block starts are not practised....but should be! I noticed a couple flaws which we discussed on the cool down and these will easily assist a better start.

In very average conditions Jo ran a good race, 68.10, a season best and in good conditions would easily have been in the mid to low 67s, I believe and with a better block start the 66 is not to far away.

We jogged after the race, chatting about the race etc, about 3k. So for a non running day (the heel still) I still managed a few kms, 6-7 worth.

On Track education

Coaching is so not just setting training sessions; tonight was all about educating....talking about Tue and reinforcing the positives but also correcting the many errors. Preparing one for the Vic Country Champs and educating three U13 girls in how to run a well controlled and disciplined 1500m this Saturday.

Tonight, whilst Jo was having a light session of striding 150m reps with a 20m acceleration zone, I took Claire, Steph & Celeste (with Talissa in tow) away for 5x300m at 5.40, 5.45 & 5.50 1500m pace. I talked about the first 300m being easy, controlled, the second lap being more of the same, the third lap is about being tough and sticking and then the final about having a go. Of course the girls had questions & statement, the one I remember most was "but the first 150m we take off fast to get our spot" , NO, that takes a couple of metres and then you settle and relax, relax and relax.

After a few reps the girls were hitting the pre-determined times over & over again and I think it will work on Saturday.

After the 300m runs we did 4x150m with accelerations. The girls and Jo all appreciated the easier night.

I'm moving home

So who saw the heading and thought I was leaving Jo?????? C'mon be truthful! Well the heading is directed to my second home, I do seem to spend a little bit of time at the Vic Uni Aths track in Werribee/Hoppers....


Anyway....tonight I was back at work and then at the track, which sometimes seems like a second home and some of the kids ask me where my bed is.........

So at the track, meeting the juniors at 4.30pm for a running set prior to hurdles/discus/long jump training. Only 12 today and for our warm up I took them along the Fed Trail down to the hospital and back, then our dynamic stretches & 3x100m strides.

Today's session was Monday's set, but due to the heat I moved it to today. The set has been done by my other group (older) but not here, sets of 4x200m @ slightly faster than 800m pace with a 100m float. Some juniors are not as disciplined as others, which makes this set not as effective as experienced athletes, but they are becoming experienced, especially for their age. Two groups which I ended up merging together for various reasons, one group aiming at 41/42 & the other at 46 sec.

Some did really well and others did ok & some wasted their time, but was better than sitting at home. Some did 2 sets and half of the group did three sets. I ran in lane 2/3 and crossed in 41/42 for every rep (12x200).

A note for me: I predict Elyse is very close to some very good times for her and will PB a lot in the coming weeks.

AV Rd 11 @ Aberfeldie, twilight meet

OMFG how hot was it today? Well according to Weatherzone it was 39.6 degrees at 1.30pm in Point Cook, but eventually it dropped to 27 degrees and it felt good...

I arrived at the track to drop off Connor & Declan and to pick up Celeste to take her to her first AV meet (seniors, so the Little Aths kids call it). We arrived nice and early, which is unusual for me, I chatted with my group, Scott, Michelle, Jo & Celeste and of course then the normal guys & girls from the various distance groups who know me as the Winter Team Manager, so they know I know 'stuff'. So other words, quite busy.

Eventually I took off for a warm up and then made my way over to the 200m marshaling area, in a heat which was suppose to be a 30 sec group, well I ran 7th in 30.51 and was a LONG way behind 6th. Then one of the 'dicks' who finished way ahead of me said something stupid and an annoyed Stu gave him 'serve', I have now run in the same heat as this person and he always runs 28 sec and I told him if I ever get allocated in the same heat I will walk off the track and complain! There are no extra points for dickheads who win slow heats.

I sat around and watched some of the 200m heats which involved Michelle, Celeste & Claire then over to the men's 1500m. I was still pissed re my 200 and I didn't have any expectations, I was allocated in the 5th (last) heat 5:15 +. Race started and I got over to the inside early and was happy where I sitting, through the first lap in 88, wow 8 sec slower than Sat, no probs. Next lap 87 and I was sitting with a couple of guys. I was receiving a lot of encouragement from a group of kids from my junior squad who had come to watch some seniors racing, which was great and helped me continue at this pace. I heard the 1200m time, I was starting to re-catch a Melb Uni runner and once into the front straight I managed to move past him and hold my finish in a SB of 5:24, thankfully...

After 30 minute of helping as an official I prepared for a 400m race which I ran with some squally winds, not sure of my time, it felt good.

Hot, hot, hot at the track

This afternoon a few calls and texts checking if we are training, "yes, we will do shorter reps and recover in the shade", was my response.

I arrived just before 5pm, according to the car gauge it was 35 degrees, damn, I was hoping it would have cooled a little. A group of 19 kids tonight, including my two boys. We all started with two laps followed by some some dynamic stretching in the shade behind the change rooms, then onto the track for 3x100m strides, back into the shade for some stair drills.

With water bottles in wet towels we made our way to the 150m marker, the session was 8x150m at stride pace with a 30m acceleration zone at the 80-110m markers. Some of the kids did a few less, but the majority stayed for the entire set, much longer breaks than normal, encouraged a drink and a wet towel for each recovery before taking off in groups of 4/5 in land 3 & 4 as other groups were using lane 1/2 and I had the big group and didn't want to get in the way.

We then finished off with a walk and jog on the grass as one big pack and then into the shade on the soccer pitch for stretching, push comps and plank comps.

Only 3k for me tonight, more about the coaching and less about me today and with track racing tmrw, that's ok.

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Jo took this photo two weeks ago just before we left home to watch Melbourne Victory kick butt (which they did)... Front to back, Kaelan (in light blue), then Connor, Declan & then me.

Gotta love a Sunday morning

Sunny, bright and little wind. At the YY at 10 to 8, Jo stayed behind and I took for a 35 minute run along the Greyhound Track, 17 minutes out and then I turned around, a few minutes later I ran into Adrian so we enjoyed each others company for approx 15 minutes.

Once back at Toynes Rd HQ, between my group & Burkies and the walking mums we had over 25 kids & adults, we all took of together along the Branding Yard Rd, my group knew we were going up to the Turntable car park, which meant the big hill, a few of Burkie's group decided to join in. For the younger kids this would be the biggest run for the season, 6.5-6.8km with the BIG hill just before the half way mark.

I'm not sure exactly how far I ran, I moved back & forth through my squad a few times, ensuring all were comfortable and relaxed. Once back I got chatting with the parents and before I knew it Jo was back, so I thought 70-75 minutes would be suffice today.

Shield comp @ Aberfeldie

The day started at the Hoppers track for the Werribee LAC Multi Day, 19 kids from my junior training squad competed today only Claire (purely a distance runner) & Chantelle (holidaying) did not compete. With many of the 19 competing at the State Multi Champs at the end of this month, today was a perfect hitout and one that we wanted to dominate. 13 medals, 7 gold which was an excellent result out of 16 categories. And a lot of PBs across the five disciplines; long jump, 100m dash, 80m or > hurdles, discus & 800m. One injury, sadly Connor who has a heel issue (which I think may be growth related), was having a lot of discomfort which resulted in tears in the final 20m of his 100m and it takes a lot for Connor to cry.

I watched all of the medal presentations, then dropped the boys off at home and then off to Aberfeldie for a planned 1500m & 200m. Arrived with loads of time, chatted with Jo & Claire about their races (1500) and convince Claire to enter for the relays (4x400) and to do a 100 for eligibility. I went with a few of the guys for a 11 minute warm up and then I did 4 strides on the bend to finish my warm up. I was allocated in the 5th heat, I pushed myself into the 5-5:15 heat instead of being in the 5:20+ heat, I wanted to work hard and try and stick, I seriously thought I would run 5:15-20 even with the gusty, squally wind.

12 runners in the heat and within 50m I was 11th (which is were I stayed), I sitting directly (& happily) behind Trenton from Preston AC, first lap down .... 79/80 sec, fuck...too fast, I wanted 82-85 and I knew I was working harder than I wanted. The second lap I stayed behind Trenton, at the 600m mark I came alongside him but I knew his pace was mine and it would be beneficial to sit, 800m down and I heard the time, quick arithmetic told me that I was too slow and I knew I was slowing down...at the 1k mark Trenton's old man & coach of many yelled his 1k time, Trenton's swore and increased his pace, within a few steps I knew I was going to finish this by myself. I eventually crossed in 5:28/9, not happy! Whilst it was windy, I had stuff this up, too fast and not run well.

I went for an easy 5 min jog around the track and then set myself up at the start of the front straight so I could call times for Jo & Claire in their 1500m race, I then went for a 25 minute run along the river with a few of the guys from the Club and then another 6-8 min with Loren.

Back to work

I survived the first day back, still quietish in the office, which allowed me to work through the 293 emails and allocate a priority to them all.

At the track early ish so I could get through a session, chat with my teenager girls and then drive to Sandringham to watch Jo compete in the Milers meet and then watch a few fellow Club mates and a few friends also.

I did 3 laps with Cam and then an extra 2 with Blair, then a few simple drills followed by 6x80m strides. I joined Blair & Cam for a light session, Blai because he is racing Friday night and Cam because he is unfit. The plan was 6x200 in 36/37, which sounded easy and was, so I decided a few extras.

37.32 / 39.4 / 36.2 / 36.1 / 36.2 / 35.3 / 35.1 / 36.1 / 35.3 /35.1

We shared the pacing, Cam did the 2nd...but to his defence we were all surprised, Cam only did 6 reps, Blair did 8 and I did an extra 2, because it all felt easy. Three laps to cool down, all up approx 7km.

I checked on the four girls, I had organised with one of the sprints coach to take the girls for a blocks and starts session, they were enjoying a different sort of session.

The last day

Tomorrow I return to work.... :-(

But today was a tough day in the outside office...today I volunteered as a coach for the Vic Little Aths Skills Clinic for U10 children from across the State, just over 200 kids attended and I looked after long jump. A lot of kids, some good, some tried hard and some should have stayed home, but I enjoyed myself and I'm sure I helped many and left a lasting impression on some. Of course a many hours on my feet, many examples given so lots of jumps, lots of run ups etc and it was 34 degrees at 9am when we started and it was 32 at 2:40pm when Ronald McDonald handed out show bags...

Then home, 45 minutes of relaxing and then down to my local track for training of my squad, short work (150m reps) and starts (blocks for the U13 girls).

Minimal running for me, 2 laps, 3x100m strides and many long jumps....but my legs feel like I ran for 90 min ++++

A tad warm today

OMFG, 39 degrees at 5pm according to the Laverton (2k away) weather station, but to ensure that we can race in the heat we must train, but in a controlled manner.

Myself, Jo, Steph, Celeste, Robyn & then two of Burkie's girls, Aliesha & Talissa braved my set; 2 sets of 4x200m, 100m float and 5 min in the shade between sets, at 800m pace or just slightly faster, I was going to run a third if all was well.

Some of the junior girls appeared to be worried about the heat, but as I told them, what happens when you have to race and if it turns to poo...I'll be there!

With times allocated we took off for the first 200m, hmmm a tad slow, I was aiming for 36 and hit 37.12, maybe the heat was harder than I thought, whilst there was some wind which would affect one of the reps, I was surprised I was hitting 37s. Dry mouth was experienced on most reps and it was hot! As soon as we finished the first set, I grabbed my water and wet towel and squirted Celeste & Steph on the back of the neck, they were HOT and very red in the face (I don't think they were excited by today's session...), we then moved into the shade for 5 min, the toilets were visited for lots of water on the face etc.

Back out for another set, all of the girls were starting to struggle, for Robyn she has been in hibernation and is an older lady who is still learning, Steph & Celeste only did 3x200 in the second set and Aliesha & Talissa slowed a bit, but Jo continued on, which is great as heat is not her fav! I stayed consistent and after 5 min recovery and checking on the juniors I did a 3rd set.

Times:

• 37.12 / 39.21 / 37.29 / 38.90
• 37.21 / 39.31 / 37.65 / 38.01
• 37.43 / 37.30 / 37.51 / 38.11

The third set the recoveries were shorter as I didn't have my coaching hat on, it was hit the line and go, no talking, no encouraging. Whilst I happy with the set, I was surprised that my times were 1-1.5 sec slower, same shoes and less wind, but a hell of a lot more heat. A couple of laps of the infield to cool down.

A 5k night in the heat.

Coaching the juniors & an easy run home

At the track tonight with my juniors, a couple of new invited girls, Victoria who is a very accomplished 400m runner in the U10 ranks and Chelsea an U12 800/1500 runner who will suit the group perfectly, with the 6 U13 distance girls, of course as Burkie reminds me these girls will all be teenagers soon and sometimes groups of 10-15 teenagers girls can be a handful.... I'll have to wait & see.... :-)

I did 2 laps of easy running with a few of the kids and then whilst the kids did 3x60m & 2x100m strides I did 2x60m & 1x100m and the others I watched form and made some suggestions. I split the group into 2, both doing the same set but slightly different recoveries. 4/5/6x300m with 200m float/shuffle, but the sprinting & younger group did cross over recoveries. I ran with the older group in lane 2/3 setting the pace and encouraging, we did each rep in 71-4sec and then an 80-90 sec recovery, a tough set for the kids.

After the two lap cool down on the grass we stretched as a group, big emphasis on glutes, hamstrings, calves, hip flexors and then some front & oblique planks. Over the past month I have encouraged the group of parents to walk whilst we train, which they are now loving and occasionally they are run/walking, which is great for their well being but also for the kids to see their parents being active. All of the mums joined us today for the stretching & planks!

After a finished chatting with the group and the parents I ran home along the Fed Trail and onto Skeleton Creek, according to MapMyRun 6.8k in 32.02, surprisingly 4.44 pace, the quads were saying hello, but I worked up a nice sweat and finished off a good day. Total session: just over 11k including the floats.

Another 100 min run

I arrived at the Youies just before 8am (1/2 hr earlier than the pack) for a 30 minute run, Adrian too had the same idea, we made our way along Branding Yard Rd and then up to the Turntable car park, up that stupid hill which my legs were not excited about....once at the top, a quick toilet break and then back down, 28 minutes for just over 6k.

Once back at Toynes Rd, a pack of 15 runners & some walking parents were waiting for the final runners to arrive. I only had two juniors today, Hayley & Elyse, with a small group we run along the Branding Yard Rd past the Eagle then up the path towards Turntable (without actually going up), then back to the road and ran as a group of 4 slowly catching some runners up front, then onto GCD and then off onto the trail that leads to Greyhound track and then an incline for the final km, which Elyse handled well. 33 minutes = just short of 6km or just over (I can't remember, I have previously measured).

A quick chat and congrats to the two girls I then took off for another 40 minutes, making my way along GCD up the hill, a rolling hill run and then back and an extra 7 minutes along a trail. The watch showed 1h 39m 51 sec, a good Sunday run after a day of track racing (19k ish).

A 30 minute leg massage at the local Chinese massage store, a few spots in the left calf, but overall a good result.

The first Shield Round of 2009 at Coburg

First day back at Little Aths and first day back at AV Shield. Firstly Little Aths, a big compliment from a guy from the Aust Sports Commission regarding my coaching and attitude with the U6 kids but in particular with an autistic boy who had so much fun in the 2 weeks before Christmas where a group of Ausistic children visited the Centre & he & his mum felt very confortable that he has now registered for the remainder of the season. The kids from my training squad had a 50/50 day, 4 kids 'smashed' their 400m PBs and then some of the normal high performers ran 4-5 sec slower than normal, amazing what lack of sleep can do, even to youngens!
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Today's North West Shield comp moved to Coburg for our first 2009 competition, a quick Club Committee job organising some AV rego numbers and a few invitation runners then a quick chat with Jeg from Coburg about 'stuff'....then a 12 minute jog with Ads, Gary & Adrian in preparation for my 800m, which I made a morning prediction of 2:28/9 which would be an approximate 5 sec SB. And my other morning prediction was to run 11:50 in my 3k.

The 800m races were held up because of the starters doing something, not what they were suppose to be doing....grrrrr. So the men's races started approx 30 minutes later than scheduled. I was allocated in the 2:30-45 heat, starting in lane 6 with a field 12 (OMG), but I wasn't too worried as I suspected I would be near the front end and not mixed up with the big pack. The race started and as expected at the cross over I moved into 2nd spot probably 5-8m behind a Coburg runner and with a pack 'right' behind me, at the 200m a few went past me and I completed the first lap in 72/73 in 5th spot. The Coburg track has BIG bends and little straights (roundish) but I was lucky that I was able to pass on the bend and quickly return to the inside running, with 300m to go I was second but very aware that a KSB guy was sitting and waiting, I thought he was going to make his move on the back straight before the bend, but he was patient and with 80m to go he 'hammered' past me, I crossed third in 2:29.51, a SB.... yay.
A ten minute cool down afterwards with my uncle hit the spot!

A shortish break then I watched the first heat of the 3000m and then into the second heat of > 12 minute, whilst I was hoping to run sub 12, this was the right heat for me. I took a front line position in a pack of 40+ runners and made a quickish start so I could get an inside run and not have to run too wide. After my first quickish lap (88) I was in 3rd/4th position but then I was past by 6 in really quick succession, but after a few more laps I started to slowly pass the majority of that group. I finished up working hard for the last two (why can't I finish faster...) laps, crossing 5th in 11:50, yay again.

Splits:

• 88.26 / 94.94 / 93.95 / 96.55 / 97.41 / 98.13 / 97.46 / 44.34

Then I went to watch Jo's 400m race (a SB), so just in case I took my spikes....and yep I decided I would run in the last heat and finished in 67.11, nothing great, but considering it was within 10 minutes of my 3k, I thought it was solid!

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After a 5-8 min cool down around the paths of Merri Creek, myself & Jo drove home and whilst driving I recognised that I had a BIG day and I could already feel the aches starting, so a bag of ice was bought and then 12 minutes sitting in some very cold water leaves me feeling quite good considering.

A few days off

I haven't run the past few days, a few reasons; the boys stayed for a few days, allowing the legs to freshen & to rest a niggle.

Thursday night at the track; the planned set was 3 sets of 4x200m @ 36 sec with a 100m float recovery (60 sec) and 4 minute break between sets. Due to a very windy evening we were going to dodge the back straight but I didn't want to change the session for the group so we started at the 200m start, then jogged back to the start of the 100m straight then floated into the headwind on the back straight, which worked.

My splits:

• 35.25 / 35.51 / 34.90 / 35.32
• 36.01 / 36.09 / 35.00 / 35.31
• 35.43 / 35.43 / 35.43 / 34.21

I thought this would have been harder to be honest, in hindsight I should have done a 4th set. So next time the set is planned I will do a 4th set and consider reducing the set recovery to 3 minutes, this would work for me, but maybe not some of the teenagers.

With 4 lap w/up, strides and 2 lap c/down, a 6km set.

You Yangs

I arrived 30 minutes earlier than normal today and did a 30 min run prior to the groups arriving. I ran along Branding Yard Rd in an anti clockwise direction, once onto GCD I ran along the trail which gets onto Greyhound, 28:30 (5.9k).

I then ran with four of my juniors, we started along GCD, then onto Branding Yard Rd (clockwise), then onto Branding Yard Trail, I had to back track a couple of the times, Teagan was struggling today.... with a few back tracks and the extra bit for Hayley & Bailey we did just 7k.

I then joined Luke & Blair for 30 minutes, we ran along Greyhound Track sitting on 4:45 pace then then boys started to pick up the pace, once I got to approx sub 4:30 pace I held on and they continued to get faster. All up 19-20k for the morning.

A light session with the kids

My left heel is a tad sore, so no run home from the track today, play it a little safe.

At the track with Jo & my junior squad, 150m reps. I jogged three laps with one of the boys from Burkie's group and Bailey tagged along as well, then I decided strides on the grass was a good plan, 8x70m with some stretching after 4, then onto the track for a few drills.

Whilst the group did there reps I tailed the group, sometimes surging but generally running it like a 150m stride x 10. I finished the session off with a couple of laps on the infield. Just over 4k for the day.

11km travelled, but 10km run on a rest day

Lying in bed thinking, "well it is usually a rest day, maybe I will not run".....

Grrr, get out of bed lazy bum and Just Do It. Whilst I am arguing with myself, Jo is leaving to go for an easy run in the pool, damn it, get up! Well I did, I found Jo's Garmin, chucked on a for a quick charge whilst I fluffed about doing what boys do in the morning..

I had finally decided 10k would be a nice start to my day and keep my running pointing in the direction that I want!!! I started on the Skeleton Creek pathway and ran in the direction of Altona. Most of the kms were run in 4:55 ish pace, some slightly faster, some on 5 min pace. I ran for 5km, I then decided as this was a rest day, I needed to be nice to my legs, so I walked 500m in one direction & then turned around and continued walking until 1km (9:03), once at 6k I recommenced running, holding a similar pace (4:50-55).

Happy I got out there and let the legs roll over!
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2009; Goals etc, whilst I have updated my Blog I really haven't thought too long or hard about what I want from my running this year. I know I want a better year, I know I want to run more & without injury, but at this stage all I want to do is finish the T&F Season off, run sub 2:30 for 800m, run sub 5:15 for 1500m. The plan is to continue getting stronger, fitter & improve my endurance then I will focus on some goals by the end of February/mid March.

The first track session for 2009

Not many distance runners at the track tonight; Keith's squad of 25+ are at Mt Beauty, John's group at Sunshine & many of mine & Burkie's are away on family holidays and no Jo tonight, she has moved her session to the pool.

I arrived to find Adrian flying around, 5x800 (2:40 pace), not bad for a nearing 42 year old who is preparing for his 12th Six Foot Marathon. I was only only expecting young Claire tonight and with the strong winds I decided whilst warming up (5 laps) that the 4x200 (40 sec), 2x1000 (3:50 & 4:15) & 4x200 (40) session would be held off for another evening, instead 12x200 for me (only 10 for Claire).

Whilst I waited for Claire to complete her w/up laps, I did 5-8 min of dynamic warm ups, skipping, jumping, lunges & some bounding. Prior to our 5x60m strides, Claire and I did some butt kicks and then some quick steps breaking into a short stride.

The plan for the reps was slightly faster than normal for Claire (41) and the break was a 90 sec walk and every 3 rep I let her have an extra 30 sec, I did my first 10 reps in lane 3 in mid 38s and the final 2 in low 36s (in lane 1). I then jogged three slow laps of the grass infield to finish up my first track session for the year.

Approx 7k session