July km's - 210km (250km in Jul 08)
YTD - 1397km
Injuries - nothing to report
Excuses - A busy month that I happily put the running concerns of others ahead of my own.
Races - XCR'09 Rd 5 Coliban Ekiden 5.1km road & Rd 6 State XC, neither well ran, but better than last year.
Upcoming - XCR Series, Geelong 16km XC & Sandown 6.2km Road Relay
Goals - Continue on with regular running because I enjoy it, not for any real goal or purpose.
Friday, 31 July 2009
Thursday, 30 July 2009
Ouch...
In the gym for 45 minutes, nothing out of the normal, light session, bike and some very light weights after 20 minutes of pilates.
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The past few weeks I have allowed a tooth get sorer and sorer until now its basically impossible to eat on the left hand side or drink anything really cold or hot, you get the idea... A trip to the dentist to help him pay for his kids school fees.... minutes after leaving I knew that was a well spent $200.... thank goodness the ouch has gone!
No running today, a good evening to have dental work, it rained a lot, but I still spent 75 minutes wandering around the track, chatting with Squad members in between reps, it was good to watch form.
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The past few weeks I have allowed a tooth get sorer and sorer until now its basically impossible to eat on the left hand side or drink anything really cold or hot, you get the idea... A trip to the dentist to help him pay for his kids school fees.... minutes after leaving I knew that was a well spent $200.... thank goodness the ouch has gone!
No running today, a good evening to have dental work, it rained a lot, but I still spent 75 minutes wandering around the track, chatting with Squad members in between reps, it was good to watch form.
Wednesday, 29 July 2009
Gym, soccer & a bit of easy track running
Doubling up sessions is normal, but this tripling is becoming a regular for me. Gym in the morning, but know I had a few things on I decided 20 minutes on the bike riding easy and then planks (1 min front, side, front side x 4) with 30 sec rest between sets was my morning session.
Indoor football at lunch, we had one reserve, 1 all at half time, but then a 'white-wash', we won 9-2 (I scored twice).
A lot of my Little Aths juniors are resting up for a few weeks, but six are continuing on helping out as a small squad to work with Lexie in her preparations for the National XC on the 29th of Aug. A few of the kids are comfortably faster with a superior endurance fitness and then a couple are of similar pace, everyone is older. Lexie arrived with the sniffles, so a small change to the session, the majority would run 400m reps with floats while Lexie & 2 others followed and pulled out at 300m and walked, we (yep I cruised in lane 2/3) continued to the 400m marker and turned and floated back , picked up Lexie and crew and then jogged to the line and off we went again, 8 reps all in 98-100 sec.
Warm up, cool down & the session of cruisy running, with 10 minutes of leg stretching.
Indoor football at lunch, we had one reserve, 1 all at half time, but then a 'white-wash', we won 9-2 (I scored twice).
A lot of my Little Aths juniors are resting up for a few weeks, but six are continuing on helping out as a small squad to work with Lexie in her preparations for the National XC on the 29th of Aug. A few of the kids are comfortably faster with a superior endurance fitness and then a couple are of similar pace, everyone is older. Lexie arrived with the sniffles, so a small change to the session, the majority would run 400m reps with floats while Lexie & 2 others followed and pulled out at 300m and walked, we (yep I cruised in lane 2/3) continued to the 400m marker and turned and floated back , picked up Lexie and crew and then jogged to the line and off we went again, 8 reps all in 98-100 sec.
Warm up, cool down & the session of cruisy running, with 10 minutes of leg stretching.
Tuesday, 28 July 2009
5x4 min efforts at the track
In the gym for 45 minutes, bike for 8 min easy, upright rowing, standing oblique lifts, shoulder press, lunges, squats, incline sit ups, forearm curls and planks.
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Due to popular demand I moved my Tuesday session to the track for the next couple of weeks, away from Skeleton Creek, the girls ran 5x3 min with a 2 min float and I ran (by myself) 5x4 min efforts, with a desire to hit 1k, but it was windy and cold and I wasn't able to.
Most of my reps were approx 960-70m, but I felt the floats were a lot better than other weeks, they actually were close to floats and not shuffles, especially the last 1 minute. For the final rep I decided I would run through until hitting the 1km mark (4.12), not so good, but it was very windy.
I finished off with 3 slow laps chatting with others for my cool down, run in reverse.
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Due to popular demand I moved my Tuesday session to the track for the next couple of weeks, away from Skeleton Creek, the girls ran 5x3 min with a 2 min float and I ran (by myself) 5x4 min efforts, with a desire to hit 1k, but it was windy and cold and I wasn't able to.
Most of my reps were approx 960-70m, but I felt the floats were a lot better than other weeks, they actually were close to floats and not shuffles, especially the last 1 minute. For the final rep I decided I would run through until hitting the 1km mark (4.12), not so good, but it was very windy.
I finished off with 3 slow laps chatting with others for my cool down, run in reverse.
Monday, 27 July 2009
An easy one along Werribee River
A big day yesterday and even I felt tired, a build up of stress and then the relief, I feel like I ran. I know I did run about a lot yesterday, but overall I feel tired for the obvious reason.
So an easy run along the river starting & finishing at Wyndham Park, just over 6.5km in 31 minutes, then 20 minutes of easy running with my Little Aths Squad and then 25 minutes of stretching.
So an easy run along the river starting & finishing at Wyndham Park, just over 6.5km in 31 minutes, then 20 minutes of easy running with my Little Aths Squad and then 25 minutes of stretching.
Sunday, 26 July 2009
Vic Little Aths XC Champs
Move State Champs, again at Bundoora, it has been a busy week or so! 16 kids from my Squad ran today, busy busy busy, lots of easy running chatting with kids, talking strategies, c]alming some down, geeing some up and a few cool downs and lots of running from location to location for the best viewing...
Friday was a BIG day and so was today, whilst not the same overall standard, but still the very best Little Aths kids were here today. The first race of the day involved Lexie and I knew she would do very well as the girls who beat her on Fri were in an older age group, she started the race and sat exactly where I asked her too, for the first 1km she sat in 5th immediately behind the leaders and 50m from the top of Mt Cooper she made her move and no-one could go with her and she won by 25m, in 48 hours I now coach a State rep and a Little Aths State Champ, a great way to start the day. The final race of the day was a silver medal for Brooklyn and in between there were lots of other great runs! A couple of others managed top 10's and many in the teens, a very succesful day for the group!
A big :-) , very proud of the kids and very happy that it appears that the winter program worked quite well!
Friday was a BIG day and so was today, whilst not the same overall standard, but still the very best Little Aths kids were here today. The first race of the day involved Lexie and I knew she would do very well as the girls who beat her on Fri were in an older age group, she started the race and sat exactly where I asked her too, for the first 1km she sat in 5th immediately behind the leaders and 50m from the top of Mt Cooper she made her move and no-one could go with her and she won by 25m, in 48 hours I now coach a State rep and a Little Aths State Champ, a great way to start the day. The final race of the day was a silver medal for Brooklyn and in between there were lots of other great runs! A couple of others managed top 10's and many in the teens, a very succesful day for the group!
A big :-) , very proud of the kids and very happy that it appears that the winter program worked quite well!
Friday, 24 July 2009
Victorian Primary & State Secondary XC Champs
Another day at Bundoora Park! I took today off to watch and support a few of my athletes, the Primary Schools was the BIG one, National Selection Trials. Today my Squad runners were Courtney, Lexie, Chantelle, Ash & Aliesha, Aliesha being the only runner in the State Secondaries.
Big crowds today, really big crowds...doesn't anyone work? Every race for U15 down had over 100 runners and the 16, 17 & 18-20 races all had about 70, so really big fields. My day started with L, C & C, we all jogged the 2k & 3k course working on the strategies for each runner.
To shorten my 'post', a very long day at Bundoora in cool windy weather ended up being a VERY exciting day. First race, the 10 year old girls, Lexie & Chantelle which was a great race, watching both girls respectively passing many runners in the final km as a result of their superior fitness which resulted in Lexie finishing 4th and qualifying for the National XC Champs at the end of Aug in Nowra and Chantelle finishing 13th!!!
Wow, I coach an athlete who has qualified via four qualifications races and has finished the 4th fastest 10 year old in Victoria, WOW. :-)
Not taking anything from the other girls but today will be the day I remember as the very first athlete who I have coached to a National Championships.
A long day on my feet and lots of running, but lots of smiles. :-)
Big crowds today, really big crowds...doesn't anyone work? Every race for U15 down had over 100 runners and the 16, 17 & 18-20 races all had about 70, so really big fields. My day started with L, C & C, we all jogged the 2k & 3k course working on the strategies for each runner.
To shorten my 'post', a very long day at Bundoora in cool windy weather ended up being a VERY exciting day. First race, the 10 year old girls, Lexie & Chantelle which was a great race, watching both girls respectively passing many runners in the final km as a result of their superior fitness which resulted in Lexie finishing 4th and qualifying for the National XC Champs at the end of Aug in Nowra and Chantelle finishing 13th!!!
Wow, I coach an athlete who has qualified via four qualifications races and has finished the 4th fastest 10 year old in Victoria, WOW. :-)
Not taking anything from the other girls but today will be the day I remember as the very first athlete who I have coached to a National Championships.
A long day on my feet and lots of running, but lots of smiles. :-)
Thursday, 23 July 2009
Track pyramid session
In the gym as per normal in the early morning and off to the track in the evening to roll around with David and the girls from my Squad would complete a reduce session prior to their State XC Champs and Jo was excited as she was starting her intro to faster sets in prep for the World Masters in October.
Chatting via email David and I agree we would copy a set we did late last month, 600/800/1000/1200/1000/800/600 with 90 sec recovery, we both hoped we would maintain our pace a little better and also run a touch faster. After some chatting with my squad members myself & David warmed up, Loren & Blair (Burkie's squad) joined us, which was good for both of us as Loren is more my pace and Blair is faster than David but is under strict instructions to slow down.
Even with the wind tonight I was confident I could run the first half faster, but of course I needed more consistent times and also faster and that is what I achieved (last months times):
Chatting via email David and I agree we would copy a set we did late last month, 600/800/1000/1200/1000/800/600 with 90 sec recovery, we both hoped we would maintain our pace a little better and also run a touch faster. After some chatting with my squad members myself & David warmed up, Loren & Blair (Burkie's squad) joined us, which was good for both of us as Loren is more my pace and Blair is faster than David but is under strict instructions to slow down.
Even with the wind tonight I was confident I could run the first half faster, but of course I needed more consistent times and also faster and that is what I achieved (last months times):
My reps were:
- 600m - 2.20 (2.22)
- 800m - 3.11 (3.12)
- 1000m - 3.59 (4.02)
- 1200m - 4.50 (4.56)
- 1000m - 4.02 (4.10)
- 800m - 3.13 (3.18)
- 600m - 2.19 (2.23)
Finishing with 3 laps to cool down, both David and I were very happy as we knew the wind was tougher than last time and we both smacked our last month's set (he was ahead of me) and I thanked Loren as she was sitting a step behind me and keeping me honest, as I was of her.
Wednesday, 22 July 2009
Gym, soccer, running
In the gym at 6:15am for 50 minutes, as per normal starting on the bike, 10 minutes today. Then some light bench press, shoulder press, oblique lifts, 3x15 lunges, 3x60 sec front planks, 3x15 single leg side lift raises before starting a day of sitting at a desk....
Lunchtime soccer, easy win and I even scored (its been awhile).
I managed a 30 minute run along the Fed Trail prior to my coaching session, easy pace. I also jogged three laps with the kids prior to their final track session prior to the Vic Primary (Fri) & VLAA (Sun) XC Champs.
Lunchtime soccer, easy win and I even scored (its been awhile).
I managed a 30 minute run along the Fed Trail prior to my coaching session, easy pace. I also jogged three laps with the kids prior to their final track session prior to the Vic Primary (Fri) & VLAA (Sun) XC Champs.
Tuesday, 21 July 2009
Ballan Holden/Skeleton Creek
In the gym this morning at 6:20am, I spent 20 minutes on a bike, easy pace, then some upper & lower back free weight exercises bolstered with incline sit ups. Then some lunges & planks before stretching my legs for 10 min or so.
Tonight a light session for the girls (Jo ran from home), they have a big weekend of racing so we started with a 8 min easy run along a dirt trail that follows the normal path in amongst the tree line (we should have used this for all of our w/ups along here). Then 3x3 minute efforts with 2 min of shuffling, 2 of the reps into the wind and then turning around and enjoying the final effort with a tail wind, then a longer than normal easy jog back to our starting point.
Finishing off with 10 minutes of stretching on the grass. Probably the last visit to Ballan for awhile.
Tonight a light session for the girls (Jo ran from home), they have a big weekend of racing so we started with a 8 min easy run along a dirt trail that follows the normal path in amongst the tree line (we should have used this for all of our w/ups along here). Then 3x3 minute efforts with 2 min of shuffling, 2 of the reps into the wind and then turning around and enjoying the final effort with a tail wind, then a longer than normal easy jog back to our starting point.
Finishing off with 10 minutes of stretching on the grass. Probably the last visit to Ballan for awhile.
Monday, 20 July 2009
Gym and Wyndham Park
My day started in the gym at 6:20am, on the bike for an easy 3 mile (silly imperial measurements) then 30 minutes of pilates before some cable cross overs, push ups, planks and lunges etc, an enjoyable 50 minutes.
This arvo I ran for 25 minutes along the Werribee River before joining with my junior group and running with them for another 15 minutes before moving into a coaching role and finishing off with a 1.5k cool down.
My run this arvo it took about 15 minutes before the legs started to work.
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Subtle changes starting to happen with Jo's program now, she has been invited to compete at the World Masters in a <160 years (must be over 30) 4x400m relay Victorian team. Some slightly shorter endurance reps (but faster) and 2 gym sessions per week is the start, but once you read her blog I'm sure it will not sound as nice or enough... :-) I also have a few other girls who are starting to return to consistant training who are looking forward to some 400m training.
This arvo I ran for 25 minutes along the Werribee River before joining with my junior group and running with them for another 15 minutes before moving into a coaching role and finishing off with a 1.5k cool down.
My run this arvo it took about 15 minutes before the legs started to work.
_______________
Subtle changes starting to happen with Jo's program now, she has been invited to compete at the World Masters in a <160 years (must be over 30) 4x400m relay Victorian team. Some slightly shorter endurance reps (but faster) and 2 gym sessions per week is the start, but once you read her blog I'm sure it will not sound as nice or enough... :-) I also have a few other girls who are starting to return to consistant training who are looking forward to some 400m training.
Sunday, 19 July 2009
A long run at the YY
8:30am at Toynes Rd, my legs feel ok, better than I expected. The majority of my group and Burkie's all make our way along the Branding Yard Rd as one BIG group, myself, David T, Luke & David S chatting at the back, comfortably sitting at the back behind the ladies & juniors. After 3k or so, we move to the front and sit there without really increasing the pace. Jo and a couple of others move off the road onto Branding Yard Trail and we continue on towards GCD, passing a few who went in the other direction.
The four of us cross GCD and move onto Greyhound Track and make our way back to Toynes Rd for a drink stop and then we go along GCD and up the first of many hills. We ventured into the Stockyards area and with a bit too much talking I take us in the wrong direction and we end up running a trail that was out of the way, slightly hillier than I really wanted and it also took us over the 90 minutes planned.
According to David's Garmin we ran just over 18k with some good hills, my time was 1h 45m 46s, an enjoyable run, but the hills did work me and the final 10 min or so I was ready to be in my car... ;-)
The four of us cross GCD and move onto Greyhound Track and make our way back to Toynes Rd for a drink stop and then we go along GCD and up the first of many hills. We ventured into the Stockyards area and with a bit too much talking I take us in the wrong direction and we end up running a trail that was out of the way, slightly hillier than I really wanted and it also took us over the 90 minutes planned.
According to David's Garmin we ran just over 18k with some good hills, my time was 1h 45m 46s, an enjoyable run, but the hills did work me and the final 10 min or so I was ready to be in my car... ;-)
Saturday, 18 July 2009
XCR'09 Series, Round Six, State XC Champs
A long windy cool day at Bundoora Park, with Aths Vic combining for the third year with the Secondary All Schools XC Champs, I had two U14 girls racing in their first All Schools XC, their race was schedule first at 10am.
Arriving at 9am, I jogged a lap with both girls, chatting about the race and just other stuff too to help deviate their minds. Both girls ran very well, finishing 28th & 29th respectively.
My run involved a 2k warm up and then a plan of survival and patience, as I knew I am no where near my form of 49:30 from a few years ago, but hopefully I would beat the 58:30 from 2008.
With the wind still hitting Mt Cooper it was going to be a tough day, the gun goes and I try my best to settle into a comfortable pace, nearly a km into the race I noticed I was the last member for my Club??? Why so...hmmm...sticking to the pace I think is correct for me I went through the first km 13.48 but I was catching Ian and eventually did about 500m later.
I am fairly happy with how I approached this race, whilst not being a fan of XC really, especially whilst as unfit as I am and noting I had walked a little in the other two XC races, I managed to work the hills and coast the downhills and mentally worked the course.
My splits: 13.48, 14.11, 14.16 & 14.12 = 56.28. Not the best, but 2 minutes better than last year.
Just over 17km of running today.
Arriving at 9am, I jogged a lap with both girls, chatting about the race and just other stuff too to help deviate their minds. Both girls ran very well, finishing 28th & 29th respectively.
My run involved a 2k warm up and then a plan of survival and patience, as I knew I am no where near my form of 49:30 from a few years ago, but hopefully I would beat the 58:30 from 2008.
With the wind still hitting Mt Cooper it was going to be a tough day, the gun goes and I try my best to settle into a comfortable pace, nearly a km into the race I noticed I was the last member for my Club??? Why so...hmmm...sticking to the pace I think is correct for me I went through the first km 13.48 but I was catching Ian and eventually did about 500m later.
I am fairly happy with how I approached this race, whilst not being a fan of XC really, especially whilst as unfit as I am and noting I had walked a little in the other two XC races, I managed to work the hills and coast the downhills and mentally worked the course.
My splits: 13.48, 14.11, 14.16 & 14.12 = 56.28. Not the best, but 2 minutes better than last year.
Just over 17km of running today.
Friday, 17 July 2009
Gym only
45 minutes in the gym this morning, 10k easy on the bike and then some stretching, using my pilates band. Racing tmrw, Rd 6 of the XCR'09 Series, the State XC at Bundoora, a lovely 12km...
Tmrw I have two girls running in the Secondary All Schools State XC Champs, both Elyse & Claire are running in the first race at 10am, then Jo in the AV State Champs at 1:45 and then my race is at 2.30pm, it will be a long day.
Tmrw I have two girls running in the Secondary All Schools State XC Champs, both Elyse & Claire are running in the first race at 10am, then Jo in the AV State Champs at 1:45 and then my race is at 2.30pm, it will be a long day.
Thursday, 16 July 2009
200's
No gym today, I had the pleasure of attending a briefing for Defence Security Officers, whilst the topics covered were broad and slightly boring the best aspect of the day was I only had to travel 5 minutes from my front door to the briefing location at RAAF Base Williams (Laverton).
_________________
I arrived at the track at 4.30pm, I then drilled Claire for 15 minutes and finished off with some single leg squats; watching her strides today, I think I am starting to see some improvements in her leg stride.
Then 3 laps to warm up, 4x100m strides and then into 3 sets of 7x200m with a 100m float. A beautiful still night with minimal cloud cover but I could feel the cool night approaching. 21x200m...who comes with these sessions....shite its me... :)
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I arrived at the track at 4.30pm, I then drilled Claire for 15 minutes and finished off with some single leg squats; watching her strides today, I think I am starting to see some improvements in her leg stride.
Then 3 laps to warm up, 4x100m strides and then into 3 sets of 7x200m with a 100m float. A beautiful still night with minimal cloud cover but I could feel the cool night approaching. 21x200m...who comes with these sessions....shite its me... :)
- 41.4 / 43.7 / 41.6 / 42.1 / 43.1 / 43.1 / 42.7
- 42.2 / 42.9 / 42.5 / 43.4 / 42.5 / 42.7 / 43.1
- 43.1 / 42.7 / 42.8 / 43.1 / 43.2 / 41.9 / 42.4
The shuffles (still not a real float) were generally between 45-50 sec and 2 min between sets, the third set all of the shuffles were between 42-44, the difference was the third set was only myself & David (with Jo for 2).
Only 2 lap cool down, I was cold and ready to go home.. Just short of 8k for the night.
Gym & indoor football x 2
In the gym at 6:15am, I sat on the bike at 72rpm average for just over 20 minutes, then some lower back & oblique strengthening work, chest & oblique, squats & calf raises on Smith Machine also f.planks, then slow lunges and then finishing off with planks (2 min front, 30 sec each side, 1 min front - rest for 60 sec and then do again - rest for 60 sec then do again but reducing 2 min to 1 min). Ouch.......
A game of indoor football, with the finals nearing and we need to be in the top 5, currently we are 5th but we played 6th today, but thankfully we had a win, 3-1. Phewww
Prior to training my junior group (16 tonight) I managed to get 30 minutes of easy running along the Fed Trail towards Werribee.
A game of indoor football, with the finals nearing and we need to be in the top 5, currently we are 5th but we played 6th today, but thankfully we had a win, 3-1. Phewww
Prior to training my junior group (16 tonight) I managed to get 30 minutes of easy running along the Fed Trail towards Werribee.
Tuesday, 14 July 2009
Gym & Ballan Holden set
In the gym with no training partners today, they both slept in....slackers. I rode a cruisy 10k on the bike and then ran 5k @ 12kph with 0 incline, then a some chest and back strength work before 2 min of front plank, then 30 sec each side, 2nd set was 90 sec front & 30 sec sides and third and final was 60 sec front with 30 sec side.
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Ballan Holden tonight with eight others, 1/2 the group were only doing three efforts and the rest four, but they changed on the road. For me, I did my four with a walk & float whilst regrouping the squad, overall they felt fairly quick but controlled and consistent.
Tonight was good having David there too, it meant I had someone to pace off and keep me honest, thanks mate..
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Ballan Holden tonight with eight others, 1/2 the group were only doing three efforts and the rest four, but they changed on the road. For me, I did my four with a walk & float whilst regrouping the squad, overall they felt fairly quick but controlled and consistent.
Tonight was good having David there too, it meant I had someone to pace off and keep me honest, thanks mate..
Monday, 13 July 2009
Wyndham Park
First day at work today, 7am (why - who really knows why so early), OMG how many emails can one person receive during a week away from work with his Out Of Office thingy on???
One of the advantages of getting to work earlyish and really not giving a shit about the world and or the first day back, I was out the door at 3.30pm and running at 3.55pm, in the god damn pouring rain, it was bloody sunny at 2.30pm???? grrr & :-(
I fastish pace to try and keep me warmer than I really was...it rained the entire time I ran, 33 minutes. Once back at my car the rain changed to light drizzle and then as the kids were hoping out of the car it stopped...why now, why not before?
Tonight's set for the kids was running, running with more running along the paths along the river in the direction of the freeway, after 3k's we stopped and did some gentle stretching and then we went further on and increased the pace on each rise, then a few hill repeats before turning back. Very minimal recoveries and lots of running, funnily some of the kids who normally do very well during the WP sessions found this quite hard but the kids who run the harder and longer Tue sets were fine.
With the shorter Sunday run I found this quite nice to get in 13-14k on a Monday.
______________________________________________________
Triple J's Hottest 100 of All Time, http://www.abc.net.au/triplej/hottest100_alltime/countdown/cd_01.htm was announced on the weekend, with more than 1/2 million votes it does give a true indication. I voted, http://stumac.blogspot.com/2009/06/rip-mj.html and a few of my votes made it into the top 100 and like many others I voted number one for Nirvana's ‘Smells Like Teen Spirit’.
Whilst I didn't vote for many of the top 10, unlike many I can see and understand how a demographic system works...one of comments that has really created a lot of discussion; NO women singing originals in the top 100??? I look in my CD collection, I have stacks of ladies, Bjork, Missy Higgins, Kylie, Sarah Blasko, Madonna and some ladies singing Neil & Tim Finn to name a few and many of these ladies have sang some of my favourites, but obviously not my top 10 it seems!
So why is this so??? To be honest I have no idea, what about you?
One of the advantages of getting to work earlyish and really not giving a shit about the world and or the first day back, I was out the door at 3.30pm and running at 3.55pm, in the god damn pouring rain, it was bloody sunny at 2.30pm???? grrr & :-(
I fastish pace to try and keep me warmer than I really was...it rained the entire time I ran, 33 minutes. Once back at my car the rain changed to light drizzle and then as the kids were hoping out of the car it stopped...why now, why not before?
Tonight's set for the kids was running, running with more running along the paths along the river in the direction of the freeway, after 3k's we stopped and did some gentle stretching and then we went further on and increased the pace on each rise, then a few hill repeats before turning back. Very minimal recoveries and lots of running, funnily some of the kids who normally do very well during the WP sessions found this quite hard but the kids who run the harder and longer Tue sets were fine.
With the shorter Sunday run I found this quite nice to get in 13-14k on a Monday.
______________________________________________________
Triple J's Hottest 100 of All Time, http://www.abc.net.au/triplej/hottest100_alltime/countdown/cd_01.htm was announced on the weekend, with more than 1/2 million votes it does give a true indication. I voted, http://stumac.blogspot.com/2009/06/rip-mj.html and a few of my votes made it into the top 100 and like many others I voted number one for Nirvana's ‘Smells Like Teen Spirit’.
Whilst I didn't vote for many of the top 10, unlike many I can see and understand how a demographic system works...one of comments that has really created a lot of discussion; NO women singing originals in the top 100??? I look in my CD collection, I have stacks of ladies, Bjork, Missy Higgins, Kylie, Sarah Blasko, Madonna and some ladies singing Neil & Tim Finn to name a few and many of these ladies have sang some of my favourites, but obviously not my top 10 it seems!
So why is this so??? To be honest I have no idea, what about you?
Sunday, 12 July 2009
Riverbend run
No YY run this weekend, with my three younger boys still here and very average weather overnight and possibly in the morning, I decided that to organise breaky at the YY for the boys whilst I ran would be too hard. Already a few weren't coming as they had other commitments, so I rang those who were planning to run and suggested a sleep in and we would meet at Riverbend at 1.30pm, they were happy to do this, many thanks girls.
So a 45 minute easy run along the dirt paths following the Werribee River upto Wyndham Park and then back on the other side. A nice solid paced run.
So a 45 minute easy run along the dirt paths following the Werribee River upto Wyndham Park and then back on the other side. A nice solid paced run.
Thursday, 9 July 2009
A few 800m reps
Tonight after a 3 lap warm up around the track, then a few drills, skipping, high knees and butt kicks before joining others and running 4x100m strides.
6x800m with some of the girls joining on the final 300m (but faster), I was happy with my times:
6x800m with some of the girls joining on the final 300m (but faster), I was happy with my times:
- 3.09, 3.07, 3.08, 3.08, 3.07 & 2.59
The last rep I ran the first lap approx 1.5 sec faster, I then concentrated on holding that pace instead of dropping off, when the girls went past me near the 200m mark I decided I would follow them, then with 100m to go I pulled wide and went past them and finished strongly, with a smile.
I then finished with four laps to cool down with David & Adrian. A nice set, 2 months ago I would not have achieved those times with that intensity. :)
Tuesday, 7 July 2009
Skeleton Creek set
Happy 22nd birthday Cam!
Normally today's session would be at Ballan Holden but with the boys here I have moved the session to mine & Jo's place, some of the mums have volunteered to look after the boys, so we set up afternoon tea for them and off we went as we are only 3 houses from Skeleton Creek.
So basically no change to the normal session, just a different starting location with some new views for the group. We started off with 7/8 minute w/up, then some gentle stretching and then into 5x4 min efforts.
A good set which I thought I felt fairly good. The kids seemed to enjoy the change in location.
___________
We complain about training in the rain, check out this video, Usain Bolt, 19.59sec for 200m in those conditions???? Freak....
http://www.youtube.com/watch?v=bl0-LTPuA2E
Normally today's session would be at Ballan Holden but with the boys here I have moved the session to mine & Jo's place, some of the mums have volunteered to look after the boys, so we set up afternoon tea for them and off we went as we are only 3 houses from Skeleton Creek.
So basically no change to the normal session, just a different starting location with some new views for the group. We started off with 7/8 minute w/up, then some gentle stretching and then into 5x4 min efforts.
A good set which I thought I felt fairly good. The kids seemed to enjoy the change in location.
___________
We complain about training in the rain, check out this video, Usain Bolt, 19.59sec for 200m in those conditions???? Freak....
http://www.youtube.com/watch?v=bl0-LTPuA2E
Monday, 6 July 2009
Five days away from work
I've taken this week off to spend time with my three youngest boys during the school holidays, which generally means less running and more spending of money, as three boys do like to 'suck a $$$s'... :)
This afternoon my squad were at Wyndham Park, Jo looked after K and the the two older boys came with me to hang out at the park whilst I ran my session. I managed to get a few k's of easy running in and the squad ran a few hard hilly reps, plus some easy running too.
This afternoon my squad were at Wyndham Park, Jo looked after K and the the two older boys came with me to hang out at the park whilst I ran my session. I managed to get a few k's of easy running in and the squad ran a few hard hilly reps, plus some easy running too.
Saturday, 4 July 2009
XCR'09 Series, Round Five, Coliban Ekiden Relay
A favourite event for Western Athletics, a very big social ocassion which has approx 40 members stay over night and a few extras for dinner at one of the locals...
The race is a five or six person relay from Harcourt to the Bendigo Athletics Track. Western Aths had eight teams, four men & ladies teams, involving 41 members and our first experience competing in Men Div 2 which involved 6 runners, one racing a 10k leg (an out & back tough undulating leg).
My job was 'three fold'; Team Manager for all 8 teams, coach for four of the runners and runner in the men's Div 5 team (our third ranked men's team). Once I had completed and handed in all of the paperwork, attended a TM meeting and then passed on all of the relevant info to our runners, coaches & parents we were off; get 33 runners to their starting location and I stayed to watch the start of all of the Divisions over a 30 minute period.
I was allocated the final leg in our Div 5 team, this team has suffered the numbers game in previous rounds (not enough runners to field a regular team) and sadly we are nearing the bottom of the ladder, but today we were secretly hoping for a top 3 finish and we thought we had the team to do it, but of course the opposition have their say too....
I was waiting for Cookie at the change over and I knew he would run a good leg; Cookie is 47 and still capable of a 2 min 800m and he is a tough racer. Over the day it had become apparent that the Bendigo 1st team was going to SMASH us and Eureka (2) had also come with a quick team too, they both flew through the change over and via mobile phone calls and some quick calculations we were 8-10 minutes behind these two. So has Cookie caught and past third??? Sadly no, third placed Box Hill go through the change over 2 min 34 sec ahead of my start! Damn it and knowing that they more than likely do not have a 25 min runner bringing them home I would have to run and just hold onto my 4th spot and that I did.
My run went ok, I worked fairly hard to start with and then settled for a 500m or so, then with the knowledge that there was only 1k left of the incline I increased my intensity until I could get over the highest point and then make my trip home along the road, 21:36 (2007 - 20:22) ....hmmm, not too bad, but I have run it better! BTW, I did close in on 3rd, his 2m34s lead was reduced to 58 sec, but honestly I didn't have 58 seconds in me.
This photo is obviously not a favorite, but it shows I was having a hard hit out...the actual photo was taken by Aths Vic and posted on the AV web site. The photo was taken as I hit the track with approx 280m to go.
Club Results:
The race is a five or six person relay from Harcourt to the Bendigo Athletics Track. Western Aths had eight teams, four men & ladies teams, involving 41 members and our first experience competing in Men Div 2 which involved 6 runners, one racing a 10k leg (an out & back tough undulating leg).
My job was 'three fold'; Team Manager for all 8 teams, coach for four of the runners and runner in the men's Div 5 team (our third ranked men's team). Once I had completed and handed in all of the paperwork, attended a TM meeting and then passed on all of the relevant info to our runners, coaches & parents we were off; get 33 runners to their starting location and I stayed to watch the start of all of the Divisions over a 30 minute period.
I was allocated the final leg in our Div 5 team, this team has suffered the numbers game in previous rounds (not enough runners to field a regular team) and sadly we are nearing the bottom of the ladder, but today we were secretly hoping for a top 3 finish and we thought we had the team to do it, but of course the opposition have their say too....
I was waiting for Cookie at the change over and I knew he would run a good leg; Cookie is 47 and still capable of a 2 min 800m and he is a tough racer. Over the day it had become apparent that the Bendigo 1st team was going to SMASH us and Eureka (2) had also come with a quick team too, they both flew through the change over and via mobile phone calls and some quick calculations we were 8-10 minutes behind these two. So has Cookie caught and past third??? Sadly no, third placed Box Hill go through the change over 2 min 34 sec ahead of my start! Damn it and knowing that they more than likely do not have a 25 min runner bringing them home I would have to run and just hold onto my 4th spot and that I did.
My run went ok, I worked fairly hard to start with and then settled for a 500m or so, then with the knowledge that there was only 1k left of the incline I increased my intensity until I could get over the highest point and then make my trip home along the road, 21:36 (2007 - 20:22) ....hmmm, not too bad, but I have run it better! BTW, I did close in on 3rd, his 2m34s lead was reduced to 58 sec, but honestly I didn't have 58 seconds in me.
This photo is obviously not a favorite, but it shows I was having a hard hit out...the actual photo was taken by Aths Vic and posted on the AV web site. The photo was taken as I hit the track with approx 280m to go.
Club Results:
- Men Div 2 - 3rd, Div 4 - 2nd, Div 5 - 4th, Div 7 - 6th
- Women Div 2 - 3rd, Div 3 - 2nd, Div 4 - 2nd & 4th
A very good day for Western Athletics, one win would have been great, but overall 5 teams on the podium, you can't complain about that!!! :-)
Friday, 3 July 2009
Just the gym today
In the gym about 6.20am, I jumped on the bike for 20 minutes, during this time Tania arrived and joined alongside and rode for 10 minutes. Then on the tready for 12 minutes sitting on a very casual pace which T found much harder than myself. Then back on the bike for 8 minutes, I cruised at 80rpm whilst T did surges.
Then some squats on the Smith Machine and some unweighted lunges before a set of planks (60/30/60/30 x 2).
______________
Club racing tmrw, XCR'09 Rd 5 the Coliban Ekiden Relay, I just scrapped into the Div 5 team (I would have preferred to be in our Div 7 team) and therefore I am running the final 5.1km leg which is a fairly flat leg, starting with a rise in the first 2k then a gradual down for the final 3k.
Club predictions; Men Div 2 - 2nd-4th, Men Div 4 -top 3, Men Div 5 - top 3 & Men Div 7 - top 5 (depends on how many Bendigo teams there are). Wmn Div 2 - top 3, Wmn Div 3 - top 2, Wmn Div 4 - top 2, second Wmn Div 4 - hopefully not last
Then some squats on the Smith Machine and some unweighted lunges before a set of planks (60/30/60/30 x 2).
______________
Club racing tmrw, XCR'09 Rd 5 the Coliban Ekiden Relay, I just scrapped into the Div 5 team (I would have preferred to be in our Div 7 team) and therefore I am running the final 5.1km leg which is a fairly flat leg, starting with a rise in the first 2k then a gradual down for the final 3k.
Club predictions; Men Div 2 - 2nd-4th, Men Div 4 -top 3, Men Div 5 - top 3 & Men Div 7 - top 5 (depends on how many Bendigo teams there are). Wmn Div 2 - top 3, Wmn Div 3 - top 2, Wmn Div 4 - top 2, second Wmn Div 4 - hopefully not last
Thursday, 2 July 2009
At the track for some 300m reps, not 400m??
In the gym this morning, back, chest and core was the order of the day but before I knew it I had been in the gym for 60 minutes, shit, better get to work... :-) Oh well the best part of the day has gone, now I have to sit at a desk!....
At the track by 4.30pm for some one on one work with one of the teenagers as I am trying to correct her stride pattern and foot placement. I jogged two laps and then demonstrated some drills and exercises.
5pm I started my warm up, 4 laps of the track followed by some gentle dynamic stretching and 4x100m strides. I decided with the strong wind and an upcoming race I changed the 400m reps to 300m reps, slightly faster but not HOT.
Myself & David did 10 reps with a 100m shuffle in between reps (2 sets of 5). I followed David but was happy with my times and how I felt, excluding the first 61sec the rest were between 62.5 & 63.2 seconds and I always felt in control, yay.
Finished off with 4 laps to cool down.
At the track by 4.30pm for some one on one work with one of the teenagers as I am trying to correct her stride pattern and foot placement. I jogged two laps and then demonstrated some drills and exercises.
5pm I started my warm up, 4 laps of the track followed by some gentle dynamic stretching and 4x100m strides. I decided with the strong wind and an upcoming race I changed the 400m reps to 300m reps, slightly faster but not HOT.
Myself & David did 10 reps with a 100m shuffle in between reps (2 sets of 5). I followed David but was happy with my times and how I felt, excluding the first 61sec the rest were between 62.5 & 63.2 seconds and I always felt in control, yay.
Finished off with 4 laps to cool down.
Wednesday, 1 July 2009
A new financial year....who cares really
Not me...
In the gym this morning, 10k on the bike at a steady pace, then 5k on the treadmill at 13kph which was comfortable, then back on the bike for 5k. I finished off with some planks, 2 min front and 30 sec each side x 2.
PM, only minimal running with my junior squad, I jogged 4 laps whilst the kids were warming up, then a few drills, but I mainly watch, then 2x100m strides and I watched the other two. Whilst the kids ran 400 or 600m reps I jogged from the 200m marker back to the start finish line calling out times and a few instructions, you know the sort - calm down, relax your shoulders, drive your arms, slow bloody down....those sort....
In the gym this morning, 10k on the bike at a steady pace, then 5k on the treadmill at 13kph which was comfortable, then back on the bike for 5k. I finished off with some planks, 2 min front and 30 sec each side x 2.
PM, only minimal running with my junior squad, I jogged 4 laps whilst the kids were warming up, then a few drills, but I mainly watch, then 2x100m strides and I watched the other two. Whilst the kids ran 400 or 600m reps I jogged from the 200m marker back to the start finish line calling out times and a few instructions, you know the sort - calm down, relax your shoulders, drive your arms, slow bloody down....those sort....
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