March stat's

Such a familiar month....a third month way below where I would have liked, but shit happens!


Mar kms - 108km
Injuries - Plantar fascitis in the heel attachment, also whilst not an injury it stopped me from running for 5-7 days; Gout.
Excuses - Sensibility meant reducing the running to allow my heel to improve.
Races - I haven't raced since mid January, but I watched a lot of Championship races throughout March and as the coach of the athletes I too get nervous for them and also have I done a good enough job in preparing them.
Upcoming races - Aths Vic XCR09 Series
Goals - To run ok
Summary - A very average month as a runner, but as a Coach an excellent month and very fulfilling, PBs, SBs, State Medals and lots of satisfaction! :-)

Bike interval session

As per normal (well the last 3 weeks anyway), I was in the gym nice and early, a little earlier than my training buddy. I started with a 10 min easy ride and then I started the Interval 2 session for 20 minutes at Level 14, unlike the last time I did this set, I managed and wasn't told by the computer to try a lower level. Then we grabbed some med balls and did a stack of exercises and then finished off with a stack of core work, with the med balls .... of course. :-)

Again....in the gym

In the gym at 6:20am to ride for 30 minutes at a nice steady pace, then onto the bench press, then upright rowing, some arms & shoulders and then 3x45 sec front planks with 30 sec break and then 2x30 sec oblique planks.

The toe is good now and with confirmation of high uric acid in the blood I have decided to try the medication for 6 months and make small diet changes, but the doc did seem to think my diet was a lot better than most.


With my toe feeling a lot better, I organised a run with David, just over 40 minutes, which just gets me over the 100km for the month, how sad! We ran from David's new place along a few local roads and then back through a residential area.


My last Western Aths Committee meeting tonight as the Secretary, the next meet will be the AGM, I have nominated for the President's role...

Victorian Overage T&F Championships

Well done Jo, two Bronze medals and two season best runs on Sat & Sun. As a coach I am very happy with the results of all of my athletes, nearly everyone of them ran a PB or SB in their respective State Champs, so I must be doing something right to get 25 athletes pointing in the right direction.

As Jo's boyfriend & coach, I am very proud of her achievements this season. Sadly with my toe still quite sore I decided I couldn't run my 800m, if I did, I would have finished 7th or 8th.


Now with everyone finished T&F, they will all have some time off, but not for me, I have already had HEAPS of time off with a sore heel, gout and disinterest, so with my mate David returning to Melbourne I'm sure I'll get a few easy runs in prior to XCR09.

Jo is in taper

Taper taper taper and I'm not running either, still limping. I was in the gym again this morning, bike and weights.
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I agree with these statements and I thought I would share. This may be more important for the older and more developed athletes, but also very true for the younger athletes.

Patience, then more patience:
Runners, by nature, are an impatient bunch. They want results now. Often, when a coach advises a runner that the real results might be three, four or five years away the runner can't handle it and steps over that fine line between being correctly trained and over-trained, under the false belief that he or she can somehow quicken the process by training harder and harder. Unfortunately, the harsh reality is that results take time, building strength in a runner takes time, building huge levels of mental confidence takes time, perfecting endurance whilst maintaining speed takes time, there are no short cuts.

The majority of runners worldwide fall victim to not being able to plan for the medium and long term and end up falling by the wayside or deciding it's all too hard. Therefore, athletes need to learn to enjoy the journey, enjoy the day to day act of running and let results take care of themselves. If a coach can get this message into the head of a runner, then that athlete may reach his or her fitness potential, whether that runner is a fun runner, or a potential world beater.

Enjoying the Journey:
Above all else, runners must enjoy the journey that running brings. There is no way that a runner can consistently cover the miles in training unless he or she enjoys the process. When a runner enjoys the journey it also relieves them of much of the pressure of winning or 'making it'. It is the harsh reality that although most young runners start off with high ambitions, very few will every make it to the highest level. However, if the runner enjoys the journey then the realisation that such dreams might never come into fruition is handled much better. Furthermore, running is a great way to meet life-long friends, it teaches you discipline, worth ethic and much much more besides.

Dr Appt

In the gym at 6:30am for the third time this week, limping! Yep it is confirmed I have high uric acid and as my diet does not appear to be too bad (according to the Dr), I am now a PILL man on a daily basis.

Yes, I will make some small changes, but overall, it doesn't appear too bad.


No running and unless a miracle happens, I will not be running in the O40 State Champs.

Gout

Yep, its confirmed, my left BIG toe is bloody sore, I mean SORE!!! I'm limping and yes I still tried to run tonight at the track, but after three laps I was still limping.

And of course I am living with a grumpy athlete who is not enjoying her taper!

A ride without going anywhere

In the gym at 6:20am, I sat on the bike and watched the news, sitting on a steady pace and cruising along for 15km. Still thinking about the weekends efforts how good it all felt.

Less than a week until the Vic Overage Champs are to be run, I have entered the O40 800m, but I am only 50% chance of running, whilst my heel is slightly better, I don't think I should bother...pace & fitness just are not where they should be!


And to make things worse...my heel is still slightly sore and I can feel my left toe...I'm thinking gout is on its way back....hmmm bugger being old and having high uric acid levels.

VLAA State Track & Field Championships

WOW, two BIG days, lots of running at easy pace, warming up with my junior athletes, cooling down with some too, a great time to take the athlete away from all of the noise and the hustle & bustle of the grandstands. I'm guessing over the two days I ran 10km, maybe more, maybe less.


My post below is about my experience, most of it very good. 13 athletes, one bronze medal, lots of finalist and best of all, LOTS of PBs. The medal had very little to do with me, Gabriel had only been training with my squad for the four weeks leading upto States, his medal was in the 70m, all I did for him was work on his start and calm him down in the lead up and on the day, he & his parents appreciated it, which is great and he did run a PB, U12 9.41 for 70m.

Whilst I was very proud of many of the achievements over the weekend, probably the success story was Harley, an U14 boy who had never qual for States and was going to quit the sport, but his mum & dad asked him to do one more year with his brother (U11 who has made 3 State finals for the past 3 years). I worked on Harley's endurance aspects from Melb Cup w/e, he was then running 2:39 for 800m, with 2 weeks he ran 2:30, amazing what some control can do!!! Two days out from States Harley wanted to withdraw as he didn't think he should be there with a PB of 2:25, but the nerves settle and of course he ran. In his heat he ran a BIG PB of 2:20.13 and qual 10th fastest (Little Aths have 12 in the final), three hours later he backed up and ran a great 10th in the final in 2:21.78, both races he smashed his PB and not only did he qual for the State heats, he made it into the final and finished in the top 10! :-)

On paper, Chantelle was my most successful athlete, an U9 girl who finished 9th in the 800m and ran a PB of 2:56 (2:58 in the final) and 5th in the 400m final (75 sec), two PBs and two very good runs. But to say someone was the best is not true, they all did so well. Bailey two PBs in his 400m & 800m, not making the finals but running 2:43 in U10 800m and qualifying 13th and then running 69 in his 400m heat and finishing 9th fastest. Claire's PB in her 1500m in her first Little Aths Champs, Chelsea's efforts in her 800m heat (U11 girl) running 2:45 and then finishing 12th in the 1500m in 5:43. Thomas U10), not feeling 100%, still ran a brave 400m in 71 sec, Victoria's PB in her 400m heat, Demi (U9) breaking 3 min for the first time.

So many stories and other athletes too, but most importantly lots of great feelings for me and the kids and the parents! I was proud, parents were proud and I think the kids are proud too!!!


A few weeks off now for all of the kids.

Gym, cardio & some weights

I decided to go to the gym this morning by myself and do a cardio set on the bike to replace some of my running. I started 5 min easy (16mph), 5 min steady (18mph), then backed it off for 2 min back to 16-17 mph, then 3 min at 20mph (fuk), then backed it off for 2 min again and then 3 min at 21-22mph (loads of sweat and legs screaming), then finished off with 5 min at 16-17mph.

I then did some upright rowing and bench press before finishing off with 5 min of plank work.


Donated platelets this morning.

Gym only

In the gym with three ladies from work, I started on the bike, just rolling the legs over for 3k, then an all round weights session (chest, shoulders, upper back, arms, legs (lunges & squats) and 10 min of core).

All up 55 minutes in the gym.

NO running for me, time to let the heel settle as I know I will be too busy on the w/e for running.

Botanical Gardens

Minimal running today, the heel is not good and is becoming very apparent that the PF issues are here and need some attention. No arch issues, just heel pain on the outside generally and sometimes the inside. As I'm not a med practitioner and I have never had PF and I'm not sure if it is 'fat pad necrosis' I'll have to make an appt with one said med expert....grrrrr
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Well enough of that shit, this morning I cruised around the Botanical Garden area, some trotting, some very fast walking (not because of my heel). This morning I convinced Tania and 2 others from work to let me torture them in the park... :-)

Lots of lunges, push ups, step on park benches, tricep dips on the same benches, running up step grassy knolls and some stair work (hopping, jumping and running), not forgetting more push ups, crunches and to finish the set off with some front planks, oblique planks, front planks, oblique planks and some more front planks....

I ended up with four sweaty trainees and myself.
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This afternoon was the final session for my junior squad prior to the State Champs, very easy, more talking than anything else, I'm looking forward to a good weekend!

Gym in the morning & track in the evening

I started the day in the gym, 50 minutes, a good all round session. I started with 2k on the tready to warm up and my training partner was on the bike. Some upper body weights with oblique lifts, then squats on the smith machine and backed up with lunges. Bi & triceps, a little bit of chest and then core/abs with a little help from a med ball.

I bet the tummy will be a tad sore tmrw.
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This evening I started with 3 laps of the track, then some gentle stretching, 4 x 100m strides. The sets are starting to get easier for the squad; Claire's State Champs are on Sunday (1500m) and Jo in less than 2 weeks (400m & 800m, with a possible 200m/1500m).

I did the set next to Jo; 2x200m in 43 sec with a 200m float, then 2x200 in 39 with a diagonal walk back. I was finding the set easy but for some reason not Jo or Claire (who only did a partial set). Next up 600m in 2:15, then I ran 400m (300m with the girls)in 86 sec, then a faster 300m in 58 sec and 2x200m in 38 sec. I then jogged a lap of the complex, chatting with Clare re her state 1500m and then the following 2 weeks of rest. I then jogged for 5 min on the grass infield, dodging water and throwers (shot putters).

In the gym

Its been awhile, but this morning I spent just over 50 minutes in the gym. No particular concentration of any muscle groups, just an overall set using most groups. I did notice I could feel my abs from yesterdays crunches up the hill. I was happy the lunges & squats didn't worry me, some light weights for shoulders, arms, upper back, chest, lower back and core/abs, no leg work.




The Comedy Festival is nearly here.... :-)

Finally back up to date

Blogging hasn't been a priority, working hard, thinking lots about upcoming Championships for athletes I coach, also trying to get my lead up to the Champs right, so everyone can run the best they can.

Something had to give and the internet was it. It didn't help being sick for 3-4 days.
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Today I started with a light session in the Botanical Gardens, a couple of k's of easy running in dribs & drabs, lots of step ups onto park benches, lunges, sit ups, squats, crunches, stairs and finishing with planks in the rain. A great start to the day.


Tonight's session was yet again a changed session....a time trial was on the agenda, but 200m reps took over. I changed the entire 'make-up' of the set, building 200m reps.

The first rep was in 42 and for 10 reps we steadily increased the pace. The 8th & 9th reps were in 34, which was fairly comfortable for me; the final rep was flat out, 30.76. Basically this annoyed me, as it REMINDED me that I 'fluffed' my 200m races this season, why did I not break 30 sec....?

An easy 30 min stroll on Fed Trail

Many hours of flex time accrued, so I finished up early so I could re-new my drivers licence and then I changed and ran for 30 minutes prior to training my squad. Just a run to roll the legs over, nothing more, sitting just over 5 min pace according to the km markers.

This arvo was the final hard ish hit out for the juniors prior to their State Champs Sat & Sun week. I split the group into two, the distance group (800 & 1500 runners) and the remainder in the 2nd group. The short group did stacks of drills and short strides with their drills before breaking into 4x100m strides and fast 120m reps with a 50m surge. The distance group did a 1k slow jog around the complex and then 4x100m strides on the grass infield before running a 600m TT and 8 minutes later a 400m TT, tough but short.

I jogged a few laps whilst waiting for General Training and chatting with a friend who is off to Six Foot this weekend, his 12th.

Easy 200m reps at the track

Four laps to warm up in the outside lanes, then some gentle stretching, 4x100m strides before completing 6x200m in 39-40 sec with a 100m walk, then 100m float with Jo & Chantelle. That was it for them, I then continued on for another 4x200m in 37/38 with a 200m float.

My cool down was 7 minutes of very easy running, predominantly on the grass infield.

A public holiday in Melbourne

I started the day with a good sleep in, again 10 hours (which is a lot for me), a 25 min drive to the YY with Jo and I introduced her to a new trail which joined onto one she already knew. So a liesurely 30 minute run involving a few hills in the morning.
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In the arvo I ran to the track (7k in 31:50), an enjoyable run without it being too hard. I then coached the junior group which was fast but fun (sort of), it was relays of various distances, I only ran 1x200m at 90%. I jogged around the track, but nothing really mentionable, just keeping my eyes on the squad. I then finished off with running 500m of TT with one of my U14 boys who ran 600m hard.

No running home, Jo didn't trust me to be controlled or well enough to run 15k +.... I didn't really want to and enjoyed being picked up at the track....

Still not completely healthy

No long run, slept 11 hours last night and I am only just starting to feel better.

If I continue to improve I will run tmrw, but I want to make sure!

No running

I didn't work today, a head cold was the reason, I couldn't breath very well and was very lack lustre. I still managed to go to the Melb Aths meet at OP with 52 international athletes, a good meet. But I really should have stayed home, it would have been the better choice for my cold.


A couple of the kids from my training group had the pleasure of meeting Mr Powell in the car park afterwards, he was very obliging and posed for some photographs, I'll post shortly.

Training & then a Squad Dinner

I arrived at the track at 4pm and took off for a 30 min run along Fed Trail towards Werribee, once back at the track I jogged four laps with a few of the kids before getting them into to their drills etc. Then I joined in for 4x100m strides.


The group trained in cool windy drizzle conditions, the set was 4x200 and 4x150 @ 800m pace, I joined in for 2x200 & 2x150.


No General Training due to the weather and also as I wanted to get home, shower, change and get C&D organised (homework) before going out to meet my Squad for dinner. Tonight I invited both of my groups to join together for dinner and invited parents and siblings, all up 62 people attended dinner at Elio Family Restaurant (who have now offered my Squad a sponsorship deal).

Jo took the above picture from a distance with her mobile after my speech to the group, I thanked the kids and their parents for their support. They thanked me with a present, card and a SHORT thank you speech from one of the boys. I gave each athlete an individual letter detailing how I perceived their season and training efforts (well received). :)

A really good night!!!

:-)

Just a little bit of wind

.....................Well the Vic Police sent me a text explaining the dangers of today's weather, that's how bad the winds and temp were expected to be! The wind was BAD and there is NO other way of describing it!!! The temp, low 30's and by training, about 27.

Tonight's set was to involve 800m reps, well there was no way I was going to do 800m reps, running in the front straight was nearly impossible, I think if I went flat out I would be very lucky to break 20 seconds (& that would only be once). So 200m reps from the javelin run up to the javelin run up at the other end. Clare, Bec D, Jo, myself & Step were the group, we moved away from the front straight and other training groups up to the back straight near the 1500m start; lots of drills, strides and then into the session.

Different paces and distances, but for me, 15x200m with jog backs, most of the reps in 36-37 sec with a couple of 35s near the end. An easy ísh' set, the wind made us feel like we were actually flying.

Four laps of the infield to cool down afterwards.

Skeleton Creek and coaching

Away from work in time to get home before 4:20pm, quickly change and run at a strong pace to the track, just over 7km along Skeleton Creek and then Old Geelong Rd and onto Fed Trail. I was enjoying the run, little wind and loads of sun, so the shirt off (yes scaring a few).

I was just passing Ballan Holden (about 1.5k away from the track) and I noticed a couple of Burkie's girls on their bikes, they were waiting at the lights, I came along side them, scared them and then challenged them to a race... I quickly crossed the fwy (against the lights)..... :) I could hear Laura & Rachel yelling at me to stop cheating, knowing I had 1km to go I picked up the pace to as fast as I could go after 6k of solid running, crossing a few roads but I knew they were closing, a few hundred metres away they zoomed past me.... :) geeeees I was sweating and enjoying the run.


Once at the track I got my squad moving, warming up, drills & strides as per normal. For the second week in a row I spread my group around the track, Harley (14) with 600m reps, Bailey, Elyse, Chelsea, Demi, Chantelle with 500m reps, a couple at the 400m marker and then a big group at the 300m. The plan is for the 600m, 500m & 400m runners to run the same pace, but different distances; the 300m group of various ages were to wait for the final runner and then to work hard past in lane 3 and move to the front and stay there.

I ran with Harley, 4x600m in 1:55-2 min and then 1x500m (same pace) and 1x400m (slightly faster). A good solid set.

I then ran home, whilst a slower pace, I did discover that this was a tad too much for the day, with yesterdays run and today's set, the final 2k was not pretty....

Along the Federation Trail

Time constraints meant no trip to the You Yangs and lots of trips to Olympic Park over the weekend meant I could only manage 13km along Fed Trail, a flat run along Skeleton Creek.