February stats

Hmmm another very average month of racing, but....I'm fine with it, kind of!


Only 180km of running, minimal racing. Minor niggle, a sore left heel, not sure why, hurts on the outside of the heel especially in the mornings and sometimes a hour or so after a hard set.

But on a good note, coaching is going very well, lots of PBs, lots of qualifying for State Champs etc.

One of the girls competed in her first State Champs this weekend in the U14 1500m race, whilst we both knew she wouldn't be a contender, the day was about experience and trying to run a PB. Claire's pre-race Pb was 5:46, today she ran 5:41, she is pictured below, the only girl smiling and looking at the camera....that's Claire, the smiley girl!

A mind rest...

This week I have been away from my desk and have attended a Capability Lifecycle Course....I think I learnt about all of the logistical aspects of the acquisition & sustainment of Defence equipment, which is not my normal job family, but an overall development of my employability within the Defence Materiel Organisation.

This afternoon the course was finished off with a couple of examinations, yay....not! Both exams were 2 hours long and I needed nearly every minute for both exams. So when I got home I walked in the door, changed and was out the door for an easy 5k along Skeleton Creek, then home, shower and back out the door to pick up my boys and then into OP to watch some Youth State racing.

A few gentle k's for me

I jogged six laps with Cookie tonight before taking a coaching session with my squad and many of Burkie's group, none of the set sessions worked for me and I was happy to have the night off and concentrate on coaching & form.

12 kids from my squad are off to VLAA T&F Champs

12 out of 16 kids who competed in the Region qualifiers have made it to the State Champs, 11 in running events! WOW and I am very happy, many for the first time which is very pleasing!

Four of the kids are in hurdles, two in the 100, one in the 200, four in the 400m, 5 in the 800m and two in the 1500m, with a couple doubling in discus or a jump. Great efforts and a couple more weeks of effort to go.

The kids tonight did short, fast & few reps. I jogged a few laps prior, and during, just a few k's for me.

Steady work

Tonight I had one of the junior girls who couldn't train last night join the group, Chelsea an U11 girl who ran 5:46 at the Regions and will be going to States, so tonight's set would be good for her joining Claire, Jo & myself.

The set for Jo was 2x1000 in 100 sec laps and 3x800 in 98 sec, Claire & Chels did same pace but only 2x600 & 3x400, Claire is racing in the U14 AV Youth Champs on Saturday and Chelsea was in a different group and worked well.

Tonight I didn't work my pace, I decided to help the group with pacing and also trying to block the wind a little in the back straight. I started at the back and then after 220m I moved to the front and ran in front along the back straight on all laps tonight and for the two 1k reps I picked up the pace for the final 150m and crossed in approx 4 min pace.

Happy for the run after sitting in lectures all day....3 days remaining

Coaching & Committee meeting

Coaching at the track with the junior group, I arrived in time to run by myself for 15 minutes and then I ran 4 laps whilst the kids were arriving and running their 2 laps.

Then I took them onto the back straight to get away from the teenagers who were loitering around (whilst their coach is away, they are generally wasting time and getting in the way...). Tonight lots of dynamic drills and 4x75m strides.

Tonight's session was one group, but the kids were starting at various spots on the track and joining the group. With five reps planned, I joined the 500m rep group which had 5 in the group (1.55-58), 2 joined at 400m and then a group of 8 at 300 who were to wait for the last runner and then move around the longer rep group and finish strong.

So for me, 15 minutes, then 4 laps, 5x500m and two laps on the infield with stretching to follow.

Sunday running

From home I ran along Skeleton Creek for 32 minutes, then off to YY for 20 minutes before returning back to Toynes Rd and running just short of 7km with my juniors and Jo & Sue in tow.


Then myself and Jo went in to OP to watch a friend compete in the women's 5000m, she ran a PB of 17:11 and got herself a silver medal. Then we watched Pierre, U20, who I previously coached last season, he won Gold in the 400m Hurdles in a final of 8.


Wes Aths open athletes are having the best State Champs in our Club's 13th year, so far gold in men hammer, silver in men's SP & wmn 5000m, bronze in men 400m H, then 4th in men jav and final 8 finishes in men hammer and discus x 2. Hopefully the many U20 medals will see some more solid performances in the open categories in 2010.

A steady session for me...

After I dropped the boys back home after Little Aths I made my way back to the track to be a training buddy for Jo, a hard set for today and with 5 more weeks before the Masters State T&F Champs, there will be a few more tough sets...

A good warm up, 3 laps, then 3x100m of dynamic drills and then 4x100m strides.

For me, I found this a steady session, for Jo, a killer!!! As a training buddy, I sat in the outer lane of Jo and when in the back straight I moved forward in an attempt to block some of the wind and to provide a pacer. We did the following reps: 600/2x400/600/300/3x200 with some of these reps at 800m race pace and to say I was very unpopular is an understatement, but sometimes these sets need to be done and it was.

I finished off with 3 laps to cool down.

Fast 200m reps

I told the group of today's set, 5x200m, oh dear (or words to that affect) they reported, they knew 5 reps meant fast fast fast.

I did a longer warm up than normal for a Thu, as Jo wasn't arriving until after 5:30pm I decided I would continue on, so 5 laps of the track and then 8x100m strides, with the last few with the girls as we all started to group together.

Six of us, so we used lanes and took off in groups of two, I paired with Steph, her SB is less than .3 sec slower than my SB, but I always knew my ability to back it up with be better. The first rep was 31.7 and the second was 32.1, but Iknew Steph was going to start to struggle, as I was in lane 2 I moved back to alongside Steph, but this proved not to be enough so I moved into lane 3 for the last two reps.

Some of the girls were quite distressed and struggled on their last reps. Four laps of the infield for me to finish a fast night off.

Rolling the legs over, nothing special

25 minutes on the roads around the Vic Uni area, then a couple of laps in the outer lanes with some of the junior squad, then 1 lap of drills and 4x100m strides.

Today's set with the kids, 400 & 2x200 just slower than their 800m pace, then 400m, 300m at 800m pace and then 2x200m at slightly slower than 800m pace. I cruised in the outer lanes giving encouragement, a toughish session that left some of the kids really quiet. Note: Connor trained really well.

Whilst the kids were cooling down on the infield I jogged two laps with a couple of teenager girls who were helping me out today with General Training for WLAC.

A steady set of 800m reps

Today I split my training squad, a couple of the 200/400m runners joined with some of Burkie's girls who were a little lost as they have already Burkie's program that he left them when he went to China...so I joined the five girls together to run steady 200m reps, the first 120m steady and then build the pace and have a go in the final 50m. The others stayed with me for 5x800m reps, Loren, Jo, Claire & myself.

Jo's account is slightly different to mine, but the set was the same. Yep windy (as per bloody normal for this track) I started behind the three girls and worked my way through the first lap in 86 and then backed it up with 87, nice and steady.

• 2:53.4
• 2:56
• 1:27 (I pulled off the track as I followed some of the 200 reps girls and I wanted to chat to them about their form)
• 2:58
• 2:59

I probably should have done another rep, but didn't...I finished off with 4 laps of the infield.

A cruisy session for me & the junior squad

A busy day at work....arrived at the track and made my way onto the Fed Trail for 20 minutes, then at the track I jogged slowly with all of my juniors for 12 minutes, recovery pace.

Then a couple of laps of skipping, sideways stepping, criss cross, butt kicks etc. Then 4 strides of the infield on the grass, we all then finished off with 1500m pace, 300m, 250m, 200m & 150m.

The kids were very happy with an easy session which finished off with 10 minutes of stretching and then singing happy birthday to one of the mums...

Western Region Little Aths qualifiers

Today's post is all about my coaching experience, so if you want to read about Stu's running, then look for another day, as today's post is all about 16 kids I coach and how they performed at the Region Champs.

Did I run today, yes I did but only with kids to help warm them up or for a cool down etc....heaps of times throughout two days at the Newport Aths track.


As I mentioned above, 16 kids I coach entered the VLAA Region Champs in the hope to qualify for the Vic Little Aths T&F State Champs or to just achieve a PB and not worry about the States. One of the exciting aspects of this weekend was the three U13 girls were here for the first time along with the two U9 girls. The U13 girls were experiencing their first Champs, one because it was her first year of aths and the other two as they never thought they were good enough...sad but that is the thinking of some, but I encouraged these two girls over time, well done Elyse & Claire. Sadly Celeste had to pull out the night before due to a glute issue and missed her first experience, but there are many seasons to come.

Two long days of aths and my 3 boys were staying for the weekend, so this was an added layer to my busy weekend, Connor was competing in three events on Sat, long jump (which we decided he should withdraw from due to a growing heel issue), the 800m & discus. Declan & Kaelan were to hang around a lot!!! Thank you very much Jo for minimising these times...

I coach my squad to run and dabble in other bits & pieces, but primarily run with a preference for Little Aths kids on the 200, 400, 800 & 1500. But kids from my squad competed in the following:

• triple jump
• discus
• 60m & 80m hurdles
• 100m
• 200m
• 400m
• 800m
• & finally the 1500m

So just a few events.....you may wonder how can you look after all of these events, well I can't...the discus work was done by two other coaches; the jumping is done by one of the mum's in my squad and also natural talent of the kids; the hurdles....they do some work with Burkie and I ensure they are fit enough in between the hurdles. The 100m was two boys (U11 & 14, brothers) one shouldn't have and the other (Scott) is quick but is enjoying how his 400 & 800m are improving, but has qualified in numerous sprints at States.

I missed the hurdle heats so I could stay home until 10am on Sat, I arrived in time to warm up the 800m runners, nine kids and all ran GREAT and some finished 1st or 2nd and automatically qualified for States, but what I am most proud to say is they all PB'd, the smallest PB was 3 seconds and the biggest was 9 seconds and I felt very proud of their achievements and this was a real highlight of my weekend (excluding Connor's efforts which were great). Whilst there were other events on Saturday, none surpassed the 800m races, excluding how proud I was of Connor.

Connor can run, but isn't too excited about training or trying real hard, his 800m PB was 3:16, as an U10 boy this is average but he beats many boys at Werribee (generally finishes 5th), he ran 2nd last out of 17 boys but tried his best and ran 3:11. Then immediately after he made his way to discus; just prior to Christmas between me & him we decided this was an event he might be able to concentrate on without too much physical effort. He broke 10m just before Christmas (very average), but agreed willingly to do some work with one of the Wes Aths senior throwers (Fernando) and has improved greatly, throwing 14:52 at the State Multi's. I asked Connor to strive to break 15m, his first throw was 18m+ and eventually qualified for the final 8 and then threw 19:72 and finished 6th, I am so proud of his efforts and now he wants to break 20m!

Sunday saw the 400m & 1500m races and again every athlete achieved a PB, some even achieved PBs in the heat of the 400m and then again in the final. Only 3 girls from my squad in the 1500m and all 3 ran PBs, one finished 2nd in the U11 race and automatically qual and the other two girls ran a great races in the U13, PB'd and did their best by a long way. The boys in the 400m were magnificent, both Bailey & Thomas exceeded my expectations and finished 3rd & 6th behind last years Gold & Silver medalist and both may progress to the States.
________________

What a weekend, great efforts from the boys & girls and I feel very happy with my coaching, whilst I know that kids will continue to run PB as they grow, but for all 15 who raced, they all PB'd once, some twice and even a couple 3 or 4 times and I will take some of the credit.

Thanks for reading

An easy run and a coaching session

An easy 23 minute run along the Federation Trail from the aths track running towards Werribee, 12 minutes out and then I turned around, sadly into a head wind, but I worked fairly steadily and slower increased my cadence to return a little quicker.

Once back at the track, I reminded my squad that Jo was racing tonight in a VMC race and I wanted to leave at 6:15pm, so I would appreciate if they got into the swing of it all. I jogged two laps with the girls and then did some simple drills and then 4 x 100m strides.

Then whilst the girls got some blocks are out of the equipment shed and took them upto the 200m start I showered. Tonight was a light set for the girls, some block work with concentration on the initial steps, then we extended the run through around the bend.
__________________

Tonight I took my coaching hat into Olympic Park to watch Jo race in the 4th ranked heat with a slower heat after hers, this is the first time that the VMC have had more than 2 heats of women 800m, WOW. I was also there to help a couple of others from the Club tonight in the absence of their coach, Burkie is off to China to teach/lecture Law for three weeks.

Jo had the misfortune of being dead last tonight at the cross over and that was the way it remained until the final straight where she worked really well and past one runner and posted her second fastest time for the season, which was a good result as the squally wind was not good for 800m running.

Approx 45 minutes later there was NO wind, Jo was spewing, but all of the 3000m runners were rapt. Luke broke 9 minutes for the first time in the third heat, Narelle ran a BIG PB and finished mid 9:40s and there were so many PBs it was funny.

Indoor football is back

The first game of the Victoria Barracks Indoor Football comp commenced today, 5 a side, 2x20min halves played at our lunchtime and we started with a loss, 6-5. :(
A great cardio workout, drenched in sweat, and slighlty rusty.


Just a couple of easy kms prior to training my squad tonight.

Another day of running... :)

At the track, four laps in lane 8 and then 3x100m strides with the last 20m slightly faster. Joining in with the girls from my squad the set was 6x300m for Steph, 6x400m with a 10m walk & 100m float for Jo & Claire in 92sec and I ran 6x500m with a 150m float.

We started at the discus ring into the headwind, I started behind Claire & Jo and in the first 20m I worked to the front and provided some wind protection for them, then Steph joined us and tucked in behind. So for me the majority of the reps were into the wind and then on the lane 2 line, then at 310m I surged and took the inside line and moved ahead, whilst the girls stopped I struggled by myself into the wind and finished after 500m, then off the track and jog back to Jo & Claire. Whilst jogging back I always had a quick chat with Steph.

My reps were a tad slower but consistent:

• 1:51, 1:51, 1:54, 1:52, 1:51, 1:48

The third rep we had the misfortune of a girl from another group stopped immediately in front of us, which caused a major check.

Just a couple of laps for my cool down, lots of chatting re upcoming finals and state champs with some parents and kids.

Some time along Skeleton Creek and the Federation Trail

7km to the track (33:48) and 7km back (33:18), just a run, not too fast, not too slow, just a casual run, clear the head, get a few k's in the bank and to get me to the track in a more economical manner.

Once at the track I got my growing group straight into their laps, 2 in lane 7/8, then onto the back straight for 8-10 min of drills and strides.

The plan for the kids 2x400, 2x300, 2x200, 1x150m, I wanted them to aim to be slightly slower than their 800m pace, but a few were closer to the 800m pace. I did all of the reps and sat mid pack, with most reps at 86 sec per 400m pace.

All up 16km for me.

Happy birthday Dad

Off to the You Yangs without Jo today as she is racing in the afternoon (if the rain stays away) and as there was racing today the numbers were down big time, only myself, Cookie, Adrian and Bailey.

I arrived at 7:50am and I took off for 35 min by myself around the Branding Yard roads & trails. Then I took Bailey up along GCD and down into an area that he hadn't seen before, some of the trip is completely off road, no real trail just following an old creek bed which eventually loops back onto GCD.

After dropping Bailey off after 32 minutes I took off onto the Branding Yard Trail and that is when the rain hit and boy did it hit, BIG drops. But the rain was pleasant and I continued on and enjoyed the cool sensation, finishing up with another 35 min of running, all up 100 minutes.
_____________

I spent the afternoon watching Western Athletics compete in the North West Region Finals at the Newport Aths Track. We had 5 teams, Wmn Div 2, Wmn U16, Men U16 & 2 Men U20. We finished off with two Premierships, easliy winning Wmn Div 2 and Men U20, the U16 men finished 2nd, so three teams into the Shield Final (Statewide Club comp).

OMFG

Last night Jo & I caught up with David Nicole who were visiting from Warrnambool before going to Bali for 2 weeks, as per normal, LOTS of good conversations, LOTS of good food and yep you guessed it, LOTS of good beers (Coopers and Stella)...

So Saturday morning, a little bit tired and slightly 'under the weather', I checked the WLAC Hotline at 7:30am, yep Little A's is on. C & D didn't want to compete in the expected hot temp and after spending last w/e in the sun, I wasn't surprised.

I arrived at 8am to help set up, it was only 24 degrees but we all knew it was going to get hot. 8:35 we started and for 30 minutes there was no wind, but then the northerly arrived and the temp started to build. By 9:45am it the Exec Group called the meet off, it was hot and VERY windy, after packing up, into my car at 10:20 and it was 39 degrees.

Mid afternoon 45 degrees at every Melb weather station and sometime later Avalon AP, Melb AP both recorded 47 degrees....OMFG, I have never experienced such horrible condiotions in Melb.
________________

AV North West Region final was scheduled for today but yesterday the Region Committee decided that we would re-schedule until Sunday afternoon, which I am not happy about as so many athletes are unavailable, but I do agree we could not compete on Sat, but I believe it should have been cancelled like the Eastern & Bendigo Regions did!

A killer session

Who says you have to run a long way to get the runner's high....but tonight it took an hour or two before the 'high' arrived....


Jo was expecting to arrive at the track tonight at 5:30ish and as I wanted the girls to do most of Jo's set but also I wanted to run them through 600m at 3 min 800m pace, but to run it controlled. Four girls, 1 regularly runs sub 3 min and two run 2:55-2:59 and one should but doesn't and generally gets 3:10 or worse... First 200m in 44, then 45, but then Steph dropped off, I got the other three to stick to their pace and I stayed with her, we crossed in 2:20. Not yet...the endurance just isn't there, but she did say she now understands what I expect in the first 200m. As we finished Jo arrived, so I told the girls to jog/walk a lap and then relax until Jo was getting into her strides (3x100m) and they could join for her last 2. Whilst this was happening I did easy strides on the grass, lots.

HOT 300m reps with 5 min recovery. Tonight Michele joined us, she was very nervous, she has done a few of my sessions but generally on Wed when her son trains with me and generally alone without the worry of faster runners around her, but she did well. She warmed up with Jo, as they ran together on the weekend Jo was able to calm her down a tad. I told her we would be working very hard and she should aim at 85-90% to ensure she survived.

Myself, Jo & Michele did 5x300 and the junior girls (x4) did 3 reps and this HURT. My reps steadily slowed and I got closer and closer to losing control of my stomach, but didn't.

• 49.3
• 50.5
• 51
• 53
• 53

The 5 min recovery felt more than enough after the first, but after that I always knew some extra time would have been great.

A few laps of the infield afterwards and then home, about 2 hours later I felt VERY satisfied.

Squad training & then General Training

I arrived with C & D at 4:20pm, so with 10 min before training started I jogged 4 laps and then dropped another 2 with some of the kids all in lane 7/8. Whilst the kids did drills I watched and coached and then did the 2x60m and 2x100m strides, I start after the kids and cruise behind and watch form.

With a bucket of cold water and towels at the finish line I split the group into 2 groups of 8 and we did 8x200m. I sat in lane 3/4 encouraging and going through most of the reps in 38-40sec depending which group I ran with and how wide I ran.

A couple of easy laps and then running general training which is predominantly my group doing some other disciplines.

At the track

Got to the track & jogged five laps with some of Burkie's 17 year old boys, chit chat about stuff and then I started convincing my girls to get their butts into gear.

I joined the girls and did the normal 3x100m strides and a few basic stretches & drills. Tonight 5/6x300m with a 200m float. As per normal I start behind the group and slowly catch the group, the first 3 reps were in 59 sec, I noticed that Steph was starting to struggle so as I caught her on my 4th rep I stayed with her, she was experiencing a stitch but still hit her time. On the next rep around the 150m she started to wheeze very badly (never has occurred before), so off the track, I walked with her for 5 min or so before the girls had finished their set and then she walked/jog with them.

I jumped back onto the track and did 2 more reps and then finished with 3 laps to cool down. About 7k tonight.

A couple of runs with some track time

I ran to the track from home, 7km in 31:30, which was a good work out, lots of sweat and I made it just after 5pm (starting time).

The kids ran 300m with a 100m float x 5 and I had another group doing very fast 120m reps. I ran two of the 300m reps in 65 with the front group and then I continued to jog on the grass infield passing on suggestions.... then I joined Scott for an extra 2x150m reps, fast!

Then after stretching, planks, sit ups and chatting I jogged back home at a much more comfortable pace, 35:15.


15km for the day.

Day 2 of the VLAA State Multi

Harley U14, Daniela & Brittany U13, Morgan & Aliesha U14


Today Werribee only had 5 athletes competing in the U13> group, Harley is coached by me, but I was asked by the coach to look after Morgan and Aliesha is coached by Burkie but does spend a lot of time with me also.

Overall a satisfying day, Harley finished 11th in his first State Multi, PB'd in one event and ran first in his 800m heat and was only 1 sec off his PB and ran a very smart race in average conditions. Aliesha finished 8th and was very excited with her day. Morgan sadly finished 4th, her discus just let her down too much, this was the first year out of 5 years that she hasn't medalled. She didn't have a good 800m either, 2:27 gave her second, but with a 2:17 two weeks ago she missed out on valuable points and considering she lost 3rd by 4pts.. oh well.


Myself, Connor & Declan finished the day in the Warrnambool surf, whilst Jo had a family issue to deal with. :-(

No running again, but lots of time on my feet.