Thu 12 May, a light speed session

6.30am in South Melbourne, I park the car in Sturt Street and run to St Kilda Rd, onto the Tan and run easy for 18 minutes until getting to the 'pillars'. Some stretching followed by some 70 minute strides at pace.

Taking off from the Pillars of Wisdom towards Anderson St I run at 1500m pace for 250m, jog for 30 sec turn around and jog back to the mark and return at 1500m pace. 6 x 250m all between 48-50sec, not too fast, but a controlled fast pace.

After the sixth one I had a quick drink, put the t-shirt back on over my singlet and made my way back to the Barracks, running until I get to 10 minutes, and then walk back to the Barracks.

I will have Friday as a rest day, prior to the AV 8km Cross Country Race at Belvoir Golf Course in Bendigo. Western A's have 2 Open Men's teams, 2 Open Women's teams, 1xU20 Mens & 2 junior girls. A great day is expected. :-)

Wed 11 May, Albert Park

Happy Birthday to my oldest sister (have 3), turns 36 today.

Wore a t-shirt today, but could have easily worn a singlet.. From the barracks down to Albert Park, 2 laps (23:04 & 22:55) and then a lap of the Tan in reverse. Easy & controlled pace.

Just before Anderson St I saw Georgie Clarke with a guy who appeared to be coaching whilst running, I suspect Shaun Crieghton, they were cruising and concentrating on stride length I overheard. Always cool to see the elite out there!

Tue 10 May, speed session

Today will be slightly easier than normal, starting a small freshening for this weekend's cross country race at Bendigo.

Arrive at the track early (4.30pm) and had a chat with a few before taking off with Mick for a 16 min warm up, casual pace, nice chat, have been friends for nearly 8 years, so there is always something to catch up with and chat about.

Did a 5 stride thru as my warm up and changed into my flats and did 2 more, shorter, but faster.

Tonight, 5x800m, 2 min recov jog, short and not too fast were the instructions. 2:56, 2:55, 2:56, 2:55 & 2:43 (a bit of fun). Finished with a 3 lap cool down in lane 8 with Mick & one of the new guys, Dave S.

Monday 9 May, Punt Rd & Anderson St

Didn't get to run on Sunday, as expected, probably needed a day off anyway...

This morning I took off at 6.45am from Vic Barracks and made my way along the Tan up Anderson, then turned left and then left again and went down Walsh St, then right along Punt Rd (bigger hill), then down Walsh up Anderson. I call this the figure 8 course, 2 complete laps at a nice pace, working on the endurance and strength up the hills. Twice Punt & 3 times Anderson, a good session. First circuit was 14:25 & next was 14:05, all up with other parts just below 50 minutes.

I remember 2 years ago I hated this session, I found it too hard and was lucky to see 52 min, and that was going hard, so a very comfortable sub 50 is nice.

Sat 7 May, kind of a long run

Due to family commitments and other stuff I knew I wasn't going to get a long run in this weekend, so a hour would have to do.

Off to the Woodlands Historia Park, Gellibrand Hill, near Tullamarine. A club run with about 15 or so, a couple of the new guys are coming out for the first time so I will run with them so they don't get lost and this will ensure my run is casual too.

Nice day, little wind, coolish but very sunny. Had a BBQ afterwards and sorted out race entries for next weekend at Bendigo.

Fri 6 May, easy run

Just over 40 minutes of easy running, from the Barracks on St Kilda Rd to Fawkner Park, 2 complete laps of that, completely off the paths, staying on the dirt & grass trails (12:44 & 12:20).

Finished off at 5min pace and ensured I stretched for 10 minutes.

Long run tomorrow at Gellibrand Hill (near the airport) at 2pm, due to Mother's Day.

Thu 5 May, some hill repeats in the Botanical Gardens

A 10 min warm up followed by some stretching and strides along the Tan. Then on the stairs just before the Pillars of Wisdom I ran up approx 35 sec and then jogged down slowly and then returned back up.

Then I jogged a couple hundred metres and did 6 repeats up the grass hill, varying the direction each time, varying from 40-55 sec. @ minute break and then I took off and did 2k along the Tan, 1st km in 4:05 & the second km (incl Anderson) in 4:12, I was going to continue on for a 3rd but I decided enough was enough, so I reduce the pace and finished off with a 4:45 for the last km and then jogged back to the barracks, about 1km.

Good session, but the hills..............I hate hills!

Wed 4 May, Capital City Trail

Today I ran from Coventry St and then did the Capital City Trail, which 12.3km, plus the extra I did. Today I feel tired from being up too late doing Club stuff & surfing the net, I also feel the effects of yesterdays session, but I will cruise this one.

58 minutes and a good sweat, it was 18.2 degrees at 6.30am when I was preparing to leave for work, but there was very little wind, a nice day for a run.

Actually when I think about it, most of the past few weeks the weather has been very kind! Now that I have noticed, it will probably go to 'poo'.

Late last night AV posted the complete results from the weekends race, Western A' Div 5 finished 3rd (very good, esp behind Mentone & Eureka), Div 7 finished 6th, U20 - 6th, U18 women - 7th & Div 3 women finished 16th.

Tue 3 May, weekly speed

Currently I am still officially only doing one speed session per week, but I did do a small 2nd session last week on the hills & stairs in the Botanical Gardens, I may continue this, I better speak to the 'coach' (Burkie) too about this.

Today I arrived at the track at 4.45pm and took off straight away with a friend (Mick) for an easy 15 minutes, returned and did 3x70m easy strides, some stretching and then changed into my flats. Did another 3x75, a little faster this time and then walked to the start/finish line to do a session of 6x1000m with 1.45-2min recov (walk & jog).

Splits: 3:43, 3:42, 3:47, 3:49, 3:50 & 3:42

For the last repeat I asked Burkie to be critical of my form compared to my normal, with the full intent on trying to hold good form but also trying to run faster than the previous repeat. He was fairly happy, asked me to concentrate on trying to lean slightly more forward, the norm!!! He actually told me tonight that he thought I would have been about 30 sec faster on Saturday, TOO FAST on the first lap!!!

Plan for the week is 70km ish and then reduce to 45-50km for next week finishing with a 8km Cross Country race in Bendigo, I bet its hilly!!!

Mon 2 May, run to Sth Melb beach

Well I'm not sure how cool it was this morning, but it was easily the coldest morning for the year. This morning I wore one of my dri fit Ts, it was to cold for a singlet at the pace I was planning to run.

This morning I started in the Barracks and then made my way out and down St Kilda Rd and turned down Coventry St towards Sth Melb, I kept going until I got to the Bay and ran along there for a while, then made my way back. I got back to the Barracks a little earlier than I wanted so I picked up the pace and did 2 laps, all up 47 minutes.

Nice run, but the T was the right way to go today!

:-( sadly my 1000th visitor didn't leave a message!

Sun 1 May, long run

Well April has come and gone, 264km for the month, I thought I would have run more than that, I was thinking around the 300km, but it didn't happen.

This morning, a little under the weather from the reception, but I manage 70 minutes along some of the horse trails in the You Yangs, with a few hills mid run. Took it easy, I should have done more, but I didn't.

Sat 30 Apr, Race Day

Today I am racing at Yarra Bend, Fairfield, for the non Melbourne people this was the course for the National Cross Country Championships in 2003, I have never raced here before and I am hoping the course is not too challenging, x-country is not my preferred surface.

Today Western Athletics creates some more Club history by having 5 complete teams competing in the first race of the season, we have men's div 5 & 7, women div 3, men U20 & women U18, WOW, a lot of work behind the scene has created a very good team spirit, we are hoping consistently fielding a team will bring success!!!

Due to attending a wedding this afternoon I am running first in the Div 7 team, the race starts 1.30pm, I am anxiously awaiting!

19 teams line up in Div 7, WOW, and some of them are young & fast, all of the other divisions are lined up in front of us, the only division behind us are women div 3 and the U18, U16 & U14 start at 2pm, so there are more than a 100 people in front of me already. The whistle to take our marks and then the gun, within 200m I am sitting probably mid field of Div 7, I foolow a couple of the young ones and weave my way thru the field, probably too fast for the first 2kms, (oh well), I finish the first lap in 12:19 and follow up with a 13:06, but with NO kick :-((

The course was good overall with just a short hill each lap to contend with, due to leaving immediately after the race I am not sure how the rest of the teams have gone, but I know the U20 boys finish 4th or 5th and the others were hopefully mid field in their respective divisions. I'll know very soon!

The wedding was great and the reception was the first time I have been drunk this year, the sunday run will be interesting!!!

Thu 28 May, some hill repeats

This morning I ran in & around the Botanical Gardens and then started some hill repeats on the stairs just before the 'pillars of wisdom' x 5, then up & down the grass hill next to the stairs x 3 and then along the Tan to Anderson St x 2, cruised the remainder of the Tan, finishing along Domain Rd and St Kilda Rd (I call the outer Tan).

Today I worked the hills but cruised VERY easy everywhere else. Will rest tomorrow in preparation for the first AV Cross Country Race at Yarra Bend, Fairfield (6km).

The 1000th visitor & Wed 27 Apr, Albert Park

I have just noticed that my site counter is sitting on 990 (Sun 1 May, 7:17pm), can I ask if you are the 1000th visitor that you leave a comment on my Blog saying hi and announcing that you are the 1000th visitor. THANK YOU in advance, anyway, I better get back to updating my blog.

Today I'm suppose to run for 60 minutes, but arrived in the city 5-10 minutes later than normal and it took awhile to find a park, so 45 min will have to do!

I ran from the back of Victoria Barracks over to Albert Park and did an easy lap, passing each km marker around 4:55 to 4:58, happily just cruising along. Back around Sth Melb and to the Barracks, a very short stretch and off for a shower and off to work, first meeting at 8.30am. :-(

Tue 26 Apr, speed session

Feel more recovered and hope to be ready for the weekend race, of course lots of time will be spent trying to ensure we have 2 men's teams.

Arrive at the track at 4.40pm and go for a run with a friend for 15 minutes, return, do 3x70m run thru at 400m pace. Some basic calf, hamstring & quad stretching and then into my flats and follow up with 3 more 70-80 stride thrus.

Tonight I'm doing 4x800 at 3.40 per km pace with a floating 200m jog.
Splits: 2:51, 2:53, 2:54 & 2:55, this would be faster than my 6x1000 session, shorter sets and the knowledge I was only doing 4, but the last one was an effort!!!

ANZAC Day

Up at 4.40am, wife & I wake the 3 boys up and we get dressed and are off to the Shrine for the Dawn Service. Gun fire breaky to follow and then a walk through the Botanical Garden.

Back to the Shrine and walk inside and pay our respects, then home for the day.

I decide no run today, a start to my easy week!

Sun 24 Apr, Club pack run at You Yangs

Last night was the Western A's presentation night, which I was the MC for, it all appeared to go well and was a good night. Of course on my feet for the majority of the night, and preparing myself for it seems to have drained me a bit. I got to bed last night just after 1am and was off for my run at 7.30am.

A small group (6) of us ran for 20 minutes on the flat and then did the Great Circle Dve, at the 50 min mark I knew it was not going to be a good one, I struggled with the hills and even the last 2-3 k's on the flat was an effort.

Finished the run and Burkey asked how it went, my words were something tot he effect of not very good, and he replied "thats good, its about time you had a draining run, you can't expect them all to be great". Burkey suggested that I drop my week down by about 40%, freshen for the race, but also to recover from a BIG block of training.

It's now 6 hours after the run and I'm still tired, whilst the run was fairly hard, I think that a combination of four weeks work, Julie's trip to the hospital, a couple of nights of preparation as MC for last night and only 10 hours sleep over the past 2 nights, has resulted in the need for an easy week.

Fri 22 Apr, a couple laps of the Tan

This morning I could feel some effects of yesterdays sessionin the gym, not to bad, but I could feel some muscle groups.

Today I'm off to do 2 easy-med laps of the Tan with a couple of minutes warming up & followed by a cool down. I start off, I can feel the effects of another big week (for me, thats 4 in a row of 75ish), I cruised the first lap in 17:50 & the second in 17:18. Not too fast but not too slow. A nice run.

This morning the city was blanketed in fog, I couldn't see the sky until nearly 8am, of course nice and blue after that. A great morning for a run!

Thu 21 Apr, rest day

Well I was going to run, but I thought I better not. So I go to the gym with the intent on doing a few k's on a bike and some free weights, but all of the bikes are busy, so I jump on a treadmill, up it to 5% and do a slow 2k at 111.5kph. I do some chest, back, arms and even some lunges & abs, finish off with a km on the tready again at 11kph, an easy day.

Still ended up drenched in sweat... ;-)

Wed 20 Apr, run along the Yarra

Today along the Yarra, start at Victoria Barracks and make my way to the Princess Bridge on the city side, down the stairs and make my towards the MCG direction, I ran along her upto MacRobinson Bridge, cross over and then return to the Princess Bridge, make my way back to the Barracks.

According to bike measurement it is 12.3km in 56minutes, not bad considering last nights session. :-)

Tue 19 Apr, track session

A rush job to get to the track by 4.40pm, meet a reported from the Star Newspaper to discuss some problems with our local Council and the Track allocation, hand her over to some others to more info and then start my session.

A quickish 4 laps to warm up and then some light stretching, change into my flats, some run thrus and the prepare for 6x1000. 3:34, 3:41, 3:45, 3:51, 3:47 & 3:48, with 200m floats, too fast at the start, my fault - a little excited, but hung well and did some consistant work, finish off with 5 very slow laps.

Good session, only a little wind!6x1000, 3:34, 3:41, 3:45, 3:51, 3:47 & 3:48, with 200m floats

Mon 18 Apr, a run around the G & stuff

This morning I am a bit tired in the quads, but not to bad, but today WILL be easy! An easy one through some of the park land along St Kilda Rd towards the city, then along the river, across to the Tennis Centre, anti clockwise around the MCG, over to Fitzroy Gardens and back to the G, then Goschs Paddock and along the Tan, easy 45 minutes.

Nice morning for a run, little wind, cool morning with lots of sun.

Sun 17 Apr, a 90+ run around the You Yangs

Left home just before 8am with Cam as a passenger, the intent today is to meet a group of club runners at 9am, but I want to get in 30 minutes prior to the run, so we will arrive early, Cam will do his own thing and I will run along the trail along the inside of the fence line.

Five minutes down the road I remember that I was going to let Cam has his first drive on the Commodore, he happily accepts (he has had a few lessons, but never been on the fwy)..... Well we arrive at the You Yangs safely and he enjoyed himself and gained some road time...

I get in 32 minutes along a dirt trail along the fence line and then take off on the Great Circle Dve with a group, we eventually break into small groups of various levels, I for some reason stay with Narelle (our premier middle distance female club runner, she ran 2:10 this year for 800, and she thought that was slow). I stay and chat with her for the first 30 minutes but I suggest to her to continue on up the big hills by herself and I will see her on the other side. I continue on well by myself, but the big hills were different today, hitting them around the hour mark instead of 20-30 min.

The last 3-5 k's I try to push the pace and get a puff up and going, finish the run and look at my watch, check the splits, I have done the GCD 2 min & 5 sec faster than ever before and that was after a 30 min run. WOW :-)

Sat 16 Apr, a run around Hoppers

An easy to medium paced 11.5km run around the Hoppers area. Probably a little too fast but I felt great. I left home about 6.30ish, to squeeze in my run and Connor's soccer training.

Julie is having a sleep in so I need to get all of the boys ready and out the door by 8.30am. Easy............ ;-)

Fri 15 Apr, 2 laps of the Tan

Well I had Thursday off from running, my first day off in ten days, I think I was due. This morning I ran from Coventry St, Sth Melbourne to Government Drive and then did 2 laps of the Tan, cruising along without going too fast or slow, first lap 17m 1sec & the 2nd was 16m 55s. A couple of light stretches and off to work.

Plan for the weekend, 11km on Saturday on roads around home & Sunday 90 minutes at the You Yangs. I have noticed that I feel my hips for the first few minutes of my runs, will hopefully catch up with my physio at the Club run on Sunday and ask for a general diagnosis.

Well 2 weeks off my new job have come and gone, I have maintained my running regime without hassle and all is ok.

I read LuckyLeg's Blog last night , she sounds very down after the problems with the correctness of the 50km race at the Canberra Marathon, here's hoping that all turns out well and she continues running. ;-)

Wed 13 Apr, Capital City Trail

Ran from South Melbourne today, after dropping my 3 year old off, upto the Yarra and then along the Yarra up to MacRobinson Bridge, cross over and then return, probably 13km or so, nice pace.

Started off a bit tired & sore but after 10 minutes I felt really good. But I have just realised that I have run 10 days in a row and am due for a break, so Thu off. I have noticed over the past few days that I am very hungry, more than normal and am looking for food all the time, eating well, but seem to be snacking a lot. Will also increase my water intake for the next few days to try and fill up that way too.

Tue 12 Apr, track session

No run in the morning, first time in a while, felt strange sitting at my desk by 7:15am, but I wanted to leave at 4pm, so there the breaks.

Arrived at the track at 4.30pm, no-one there yet, so I dropped my shoe bag over the fence and went off for a 15 min warm up along the road. Returned to find CR ads, and four other senior Club runners up for a session of 6x1000m. Good to see some seniors together, there were a handful of juniors around who are preparing for the Little A's Nationals carnival and a handful of 15 year old distance girls doing some light work and the old fellows (4x50+) doing their sprints.

Six of us lined up all with the same program, but slightly different pace, 6x1k (2 were doing 5) and then float for 200m and then recommence. As 2 of the guys are sub 17 min 5k runners they took off alot quicker than I normally do (normally...), but a the first 200 mark I found myself here about 6 sec too fast..., adjusted and continued on. I was aiming for repeats of 3:45-55, depending how I felt and handled the wind, but my first repeat was 3:38, then 3:48, 3:54, 3:54 & 4:01 and decided not to do the sixth due to some stomach grumbling that required a toilet break. Overall I felt the slight wind, but more I felt heavy legs and probably paid a little for the first repeat.

But still I was happy to be doing this session with a group and not just me and 1 other.

Mon 11 Apr, morning run

Casual pace today, ran from Vic Barracks to Fawkner Park and did 2 laps of the extreme boundaries on the grass & dirt trail, then over to the Tan and did 2/3 of a lap in reverse and then off to work. 44 minutes.

Sun 10 Apr, long run at Brimbank

Checked the weather on Foxtel just before 6am, 22.9 degrees, WOW, at this time of the year Melbourne can be lucky to get a top temperature of 22. Expected top today is 32.

Arrived at Brimbank Park at 6.30am and take off straight away from the front gate (gates open 8.30am), aiming for the River Trail via the A car park. A great morning, little wind and when the sun comes up it is very nice. I did enjoy the sunrise! Today I saw a few Wallabies and lots of rabbits, I ran along the River towards Footscray and turned near a bridge with a pipe underneath it.

An educated guess tells me I did just over 20km (using lap times from km markers for 12kms) and had a ball, felt in control the complete way.

Have just seen the results of the Canberra Marathon, congratulations to all, I have also noticed that one of the favorites in the women's race is not in the Top ten??? :-(

Sat 9 Apr, a warm morning

A warm morning by Melbourne standards, especially this time of the year, today is expected to get to 31 degrees and at 8.30am it was well and truely in the mid 20's, well it felt like it when I stepped out the door.

Today I ran from home to Mossfiel Reserve did a lap there on the grass and then made my way down Hogans Rd to the footy ground and did a lap of that reserve too, then back tracked, 40 minutes, about 15 on grass.

Cruised the first 20 minutes and then picked up the pace for last 20, was drenched in sweat, but I think that was more me than the heat of the morning. Overall a great run. I must admit all of my runs at the moment are very enjoyable and it is becoming hard not to run too much!!! Need to be aware of doing too much and burning out when the AV Winter season starts up, but everything is going well, I feel fit and maintaining my weight around the 80kg area :-)

Fri 8 Apr, running the Tan

After warming up for 8-10 minutes I took off around the Tan, wanted to run a mid 17 and high 16 around the 3.86km course.
The first lap was 17:45, a little slower than I originally wanted and the second lap was 17:10, also a little slower than I wanted. But the overall run felt controlled and I always knew I could go faster. This morning was warm, probably 17-19 degrees and overcast, finished off with a few drops of rain, but I was wetter with sweat than with rain. Next week I'll have to make sure I don't do too much around the Tan and re-introduce some of my old favorite courses.

Fawkner Park, South Melbourne beach, along the Yarra trail and maybe for an recovery run in the city area itself.

Overall a busy week, started a new job, did a 2 day course and meet too many new people, 8th wedding anniversary, had a balloon ride over the city, and had a lot of Western A's committee work to do as well.

Stu Mac in the navy blue, with red & yellow sash! 10km PB in Sri Chinmoy at Burnley 

Thu 7 Apr, MCG & Fitzroy Gardens

Today I am on course, learning the ins & outs of the Defence Records Management system, so I can go on to be a Coordinator for my workplace (70 staff) and then in a month or 2 complete a trainers course...... course starts at 9am so I will run between 7-8.20am.

I set off from Vic Barracks on St Kilda Rd and run up to Flinders St Station and then along the Yarra, cross over at the Tennis Centre, a lap of the MCG, over to the Fitzroy Gardens and do a lap, back to the G, over to Goschs Paddock, up Anderson St (on the Tan) and down to St Kilda Rd and finish off at the Barracks, an enjoyable 50 minutes.

Just like a sporty tourist!

Wed 6 Apr, suppose to be 60 minutes

Yesterday was my 8th Wedding Anniversary, and Julie and I celebrated by taking a ballon ride over Melbourne. We had to be at the Hilton Hotel to be picked up at 5.15am, so a morning run was out of the question.

Beautiful morning, sunny, no clouds and great for viewing. After a good trip from Parkville to Morrabbin (sp) Airport and then a cruiser trip back to the Hilton for a 'full breaky', I arrived at work at 9.30am. Couldn't run at lunch as I wanted to go for 60 minutes.

Today I had to go home on the train and then walk home, so I didn't get home until 6.30pm, had dinner and read to the boys. 7.45pm, with a full tummy and quite tired off I went, slowly but with full intent on running for 60-70 minutes, well after 30 minutes I knew it was starting to be a battle and I noticed that I could taste dinner, so I slowed down some more and made a chance to my circuit and finished off after 52 minutes. Still good to put some k's in the legs, but...

Overall a good day, but gee I'm tired.

Tue 5 Apr, speed session on the Tan

I cannot get on the Track tonight, so I decide I will do my repeat work at the Tan starting at the Pillars, but instead of doing 6x1k, I will do 8x750m at a similar pace.

I start the session with 20 minutes of easy running, probably 5.15 pace and then finish at the Pillars and do some limited stretching. Starting at the pillars and making my way towards Anderson St (just before the turn) and stopping at the 750m, continue joggin for 60 sec, turn around jog for another 60 sec and take off and do the 750 in reverse x 4. 2:39, 2:41, 2:50, 2:55, 2:48, 2:56, 2:54 & 2:58, obviously started a little too quick but overall I was happy, jogged back to Govt Dve and finished off with 5 min of stretching and off to work (8am).

Mon 4 Apr, back to work

Well today is my first day back in full time employment for quite awhile. Federal Public Servant, APS6, with Defence in Victoria Barracks.

Today's run is easy to fit in, wife starts work at 7ish and I'm not neeeded until 8.30am. So I start in Southbank/Sth Melbourne, where we park the car, and make my way to the Tan (Govt Dve). Here I do a little stretching and take off, I complete my first lap in 16:50 and continue on for a second lap. On the second lap I decided that I will do a few repeats of Anderson St, just to spice up the run, so I do 3 repeats of Anderson and then continue on to Government Dve and try and pick up the pace in the last km.

Not a bad run, worked up a good sweat, which I needed after a few drinks on the weekend. Wore my CR singlet and didn't get a call!

Sat 2 Apr, The AV Shield Final

No running today, I have to be at Knox athletics track at 9.30am and I will be home about 7pm ish. So I spend the morning with the kids and then drive to Knox (50 minutes).

Today I am the Team Manager for the 4 Western A's teams, Women Div 2 & U16 and Men U18 & 16. A great day for my Club, 3 Premierships and the U18 men finished 4th.

BIG party at one of the senior women's teams, I get home at 2am and decide I will not be doing my long run tomorrow. Little A's Presentation Day on Sunday and then dinner with the women's team, more partying :-).

A GREAT WEEKEND!!!

Fri 1 Apr, 60 minutes of running

I decided I couldn't be bothered driving out to the You Yangs, so I dropped Connor off at school and took off straight away, ran 13km in the hour. Nice run, started off at a steady pace and then worked at 10k pace for 15 minute and then returned to the steady pace.

Nice way to start my day.

And being my birthday today I will have a beer or 2 tonight!

Thu 31 Mar, Rest Day

Well I have decided to have a rest day today. So now running entry today.

Today I finish the paperwork with the Public Service and I return to full time employment on Monday, no more working casually from home. I am working with the Australian Defence, APS6, as an administrator in the Ops/Plans Section for the Defence Material Organisation, in particular the Project for new Artillery equipment.

Tomorrow is the last day of Term One and Connor finishes at 1pm so the idea of going and running for 2 hours in the Dandenongs on my birthday will have to be left for another day. I'll settle for 90-120 minutes around the You Yangs, less travel time.

Wed 30 Mar, river run with Cameron

Cameron stayed over last night, he had a double driving lesson at 6.45am. After i drop Connor off at school we drive down to Riverbend Park and go for an easy 60 minutes, off road. It was good to go for a run with Cam, it doesn't happen that much anymore, due to speed differences, but occassionally he wants to go out slow (4:50ish).

I felt good for the first 45 minutes, but I could start to feel the affects of the previous few days, but lots of k's in the bank and the body is holding up well.

Cameron is competing in the AV Club Shield Final this weekend, and this explains why he is taking it easy this week.

Tue 29 Mar, track/speed session

Arrive at the track just after 5pm and it is very still, surprisingly. Myself and Mick go out for a slow 20 minutes with one of the ladies who is contemplating making her debut in the cross country season this year, typically a 100/200/400 runner for past 8 years, so it could be interesting.

After returning from my run with Sam & Mick I do 5x70m stride thrus and then some stretching. Tonights session is 6x1000 @ slightly faster than 5k pace, with a 200m float. I start off and feel good and finish 3:47, which is faster than any last week and I was trying to control myself, shows how much the wind affected us last week, and Mick finishes 3:58, never finishing under 4 before. The remainder of the session goes VERY well, 3.45, 3.45, 3.48, 3.46, 3.34 with 200m float recov (2min), beaut night.

Weight, still sitting 79.5-80kg for over a week now, very happy! Everything appears to be going well at the moment.

Mon 28 Mar, 11km on my Hoppers Course

Easy run today, actual course is 10.5km measured by bike. Today is my Grandmother's 80th and we are planning a big day for her, should be good to catch up with lots of family.

Today I feel good and run easily, 30 minutes of stretching afterwards.

Yesterday I found out my Blog appears in the most recent edition of Runner's World, I will have to make sure I pick it up this week.

Sun 27 Mar, long run in Hoppers

The boys & Julie are off to see Robots and I will go for a 90 minute run. From home Julie drives me 18km and lets me out. Most of the run is on road and a few kms on paths (yuk) and a bit on grass. I run around Werribee & HOppers and make my way home. Casual sort of a pace, home in 87 minutes, which was good because I guessed I was running 4.50ish pace (actual 4:51).

Sat 26 Mar, Woodlands Reserve

Rest day on Thursday and just didn't get out of bed early enough to include a run in a VERY busy family day.

Saturday morning off for a Club 'pack' run at Woodlands Reserve (also known as Gellibrand Hill), 9am, just past the Airport. A few of the 18 years olds, myself and CR GaryO (& uncle) go off together for a few minutes and then just me and Gary. We plan on a 60 minute run and intend to chat along the way. Good to see Gary back out and running, he has had some hip/glute problems, but is starting to get back into the swing of it all.

Nice run, a few hills, lots of bush trails, a kookurbarra, lots of grey kangaroos, a kyte (or something similar), and a koala. We get 63 minutes in and I feel like I had only run about 20 minutes. Beautiful day & run.

Wed 23 Mar, 60 minute run

Today I ran from home to President's Par and return, this took seconds over 60 minutes. A nice run, ok weather, overcast but not windy and temp was ok. Today's goal is to put kms in the bank, work on endurance. The past few weeks I have been feeling great, I am the lightest in...I can't remember, the scales have shown for the past 3 days 79.5kg, I haven't been under 80kg since...I DON'T KNOW WHEN.

Good eating, great consistent training is the key!

Tue 22 Mar, back to the track

Back to the track for the first time since the Masters Champs and first speed session in 3 weeks. Meeting up with a friend, Mick G. We go off with a couple of the young girls for a warm up along Hoppers Lane (on the road), they turn at 4 min and continue on for another 3 minutes and then turn. Nice warm up, 13:50, and then do some stretching followed by 3 stride thru and then some more stretching. Flats on and do 3 faster stride thru's.

I confirmed my session with Burkey prior to my warm up, 6x1000m @ 5km pace (20 min = 96 sec per lap) with a float of 200m. This is Mick's first track session in since Christmas so he will go slightly slower and one less repeat and he may shorten a couple of the repeats to 800m. Burkey mention we should do this 3-4 weeks and then pick the tempo to a 3k rate. I intend to do only 1 speed session a week for the next month, this will allow me to ease into the winter season and also give me a break from the track environment.

I haven't done this session since just after Christmas, and that time I didn't achieve the desired results, ending up with only 2 repeats under 4 min and the other 4 around 4:05-8. Today I wanted all under 4min, if possible, but the wind may have the final say...

First 2 felt easy, both 3:55, then followed by a 3:52, a little too fast, must concentrate if I want all to be under 4 min. The 4th one I crossed 3:57 and this felt very easy, :) Mick is still continuing on, hanging around 4:10ish. The second last one 3:55, this is Mick's last in 4:08. For my last I sit on my same pace for first 400m and then start to pick up the pace and finish in 3:49, VERY happy.

Finish with a walking cool down on 1 lap and then 2 laps easy running.

A great session and very pleased with myself.

Note: After training at the track for past 4 years or so, today showed that some of the boys are growing up, Luke S, driving himself home in his own car with P plates!!!

Mon 21 Mar, long run

Well I feel ok after yesterday's race, I even had 2 beers last night! A couple of fellow racers yesterday were talking about doing their long run later in the arvo, I didn't think that was fair on the family so I planned a long one for today.

Ran from home to Riverbend Park on the Werribee River, (20 min on road), then up thru Presidents Park, back to the river and up into Wyndham Park along the river area, a lap of Wyndham Park and then return the same way. All up 100 minutes and just cruised along at 4.50ish pace, beautiful morning, not as good as yesterday, but nice.

Finished off with some quickish stretches, I need to get moving, I'm off to church (I hope the roof don't fall down), Connor's school has a service in the Church with the Prep & Grade 1 students conducting an Easter Paraliturgy. Will be good to see the little ones doing the readings and other stuff, and then some singing. :-)

Sun 20 Mar, Sri Chinmoy 10km Race at Burnely

An absolute beautiful morning. Cam & I left home about 6.40am, and made our way to Richmond from Hoppers, arrive 7.20ish. Go over to the registration table and check Cam in (I'm already registered), his coach has strongly suggested that he only run the 5km and then do a 20 min cool down.

Cam & I go thru our normal routine, which is very similar, starting with a 10 min warm up along a bike path away from the course. Then some light stretching and a couple of run thru's. Some more stretching, flats on and do 3 more faster stride thru's.

There isn't a cloud in the sky, so we both decide on racing with our sunnies on (proved to be a very good idea). It is a great morning, not a cloud in the sky, NO wind and I reckon it is 16 degrees at 8am.

On the front of the starting line alongside some other guys who all seem to be fairly quickish. Cam has one obvious opponent (triathlete), he is hoping for a mid 16 & Cam is hoping for high 16s or low 17s.

The minute silence as per all Sri Chinmoy races and then we are off. Cam & the other fast looking 5 ker are leading and I am about 10 back, the first km is a 'bit' quick (3.56) but it feels easy, but I know I need to bring that back to the other side of 4 min. The course is 1.25km out, tight u-turn, cross the start/finish line (2.5km), then keep going for another 1.25km, another u-turn and then hit the start/finish again, that's 5km, 2 laps of this for me and 3 laps for the 15km guys.

I have run here twice before in the AV Half marathon course, so it feels comfortable and I know the bends and the little slight hill. I get to 5km in a great time of 20.36, feel great, 12 months ago I couldn't break 21 min flat out!

I concentrate on keeping my pace and want to remain in the position I'm in 5/6th, running just in front & sometimes behind another 10k runner. CR RunningOnEmpty is sitting in 3rd spot and looking good. At the second last u-turn the guy slightly in front of me, makes a mistake and turns early, he then back tracks and fixes his error, but now he is behind me by 10-20m. But sadly he gets me with just over 2km to go and he is looking stronger than me (in hindsight I should have guts it out and tried to stick, but...) and moves away slightly. At the last u-turn he encourages me to fight on, I'm about 20-30m behind him, but haven't given up, just before the 1km to go I started to pick it up, I worked as hard as I could and cam home with a 4.04 for the last km. With Cam & RunningOnEmpty (finished 2nd in 10km) giving me encouragement I cross the line with a BIG PB, time 41:38. Very happy!!!

Cam in the 5km, didn't have a good one and finished 17:58, I wish I could have a bad one and finish under 18. He finish 2nd overall & 1st in the U18s.

My previous fastest for 10km was 43:13, now 41:38. Great splits, 3.56, 4.06, 4.14, 4.12, 4.09 (20:36 @ 5k), 4.09, 4.11, 4.19, 4.19, 4.04 (21.02 for 2nd 5k). A bit more effort on the 7-9km and could have finished under 41:30. I think I finished 6th overall. Very happy with this result and now I can sit down and work out how I can break 40 minutes.

Fri 18 Mar, easy run

An easy 50 minutes around Riverbend Park & Presidents park, just putting some k's in the legs and thinking about race on Sunday. Feel good, no probs from yesterday's hard run. Finish with some good stretching.

Rest day tommorrow.

Thu 17 Mar, fast local run

Went out and did my 11km run from home, along roads, grass and some path, mainly road. Started fairly hard, tried to hold for as long as possible, at my first time timing spot I was ahead by 8 sec and the 2nd spot I was still ahead by 10 sec, but I knew I was losing form. Tried to hold on for last 1.5km but missed my fastest for this run by 2 sec.

Good run, nice day and felt good before and after, did about 15 min of stretching afterwards. All should be good for this Sunday's fun run

Wed 16 Mar, You Yangs

This morning I went out to the You Yangs to run the Great Cirlce Drive clockwise to see if there is any difference, I have noticed that Troopy and Mark Tucker are always going this direction.

Well the first half is harder but overall I would say the run is easier this direction, only one BIG hill and it seemed to be more down hill. Overall I was only 10 sec off my fastest time and I don't think I really pushed it today.

Still a nice run and it did give me a different focus whilst running.

Yesterday I received my number for the Sri Chinmoy race on Sunday, looking forward to it, it will be interesting to see where I am at in preparation for my attack on a sub 40 min 10km. If all goes well hopefully somewhere in the high 41s to low 42s would be expected (I probably will not break 40 min this yeaar but that is my aim).

Mon 14 Mar, 4 days of running

Today at 7.30am it was already 20 degrees, no wind, but I'm a bit tired from yesterdays run and the past few days in the sun at Aths meetings. Today I went for a 40 minute run in the Hoppers area, around the Mossfiel Reserve and then onto road until getting to the Hoppers footy grounds & reserve, a couple of laps and then return the same route.

Just short of 40 minutes, nice run, probably started a little too quick, but...

Sunday: 90 minutes from home upto Riverbend, along the Werribee River, thru Wyndham Park and then along the hwy back to Hoppers. A few locals our out early today, saying hi as I run along. The Werribee Little A's have their Open Day on and I think a few our going to the track before 8am to do the set up. I get home from my run, shower dress and off to the Track to carry out the back Straight marshall for 4 hours in mid 30's, very warm day, lots of sun.

Saturday:No run today, but a very active day. Melbourne is expecting 34 today, start the day at Connor's first soccer session with the local Club, there at 8.45am to register and watch him for 90 minutes. We then walk home and I get the last minute details ready for the North West Region Club T&F Champs, I am Team Manager for the men's U18 & women's Div 2 teams. Arrive at Aberfeldie at 11:45 and leave at 5.30pm, lots of sun, but lots of shade & sunscreen too. A great day for our Club, 4 teams competing and 4 wins, Men U18 & 16, Women Div 2 & U16, now off to the State Club Champs on the first weekend in April.

Friday: An eleven km run in the local area, easy for first 15 minutes and then push the pace up for 20 minutes and then cost home, all up a very nice run.

Thu 10 Mar, Brimbank easy run

This morning I went to Brimbank Park and ran the Rivertrail along the bike path with some variations. There is a big hill near the start which I never used to be able to do with any confidence, today I did it 4 times and whilst working and breathing hard I always knew I was cruising up it with no probs at all.

Just short of 70 minutes today, feel good after the massage and all is well. No intention of pushing myself today, just out there putting some k's in the legs and enjoying myself.

I have been having some 'nipple' concerns for the past months, even short sessions I am bleeding, especially the right one. Do need to get some more Bodyglide, but in the mean time I have been using bandaids, but today they fell off at the 15 minute mark??? Anyway, 15 minutes later I could start to feel the rubbing so singlet off, scare the public (well a few older ladies going for an adventure/walk). As soon as I start running I must get excited because my nipples become hard???

Anyway a good run, finished off with some stretching.

Wed 9 Mar, massage

An easy 5km and 20 minutes of stretching this morning. Left home at 5.10am and it was dark (first time out this early for a few months), but beautiful weather for running, very still and probably about 12 degrees. Ran around the local Hoppers area, mainly on the road due to light issues.

Still coughing, but feel ok, but didn't push the point this morning, very cruisy pace, mainly getting out so I can stretch lots before my massage today.

A one hour massage with Narelle and she knows I have finished up for the T&F season, so she will go 'deep'........ (I wish I knew how to do a concerned smiley)


P.S - Had my massage, all was surprisingly good, I haven't had a massge for more than 2 months and I wasn't sure how my stretching regime has been. But the regime must have been ok, calfs excellent, shins excellent, quads excellent, ITB good and hammies good (she did find a few 'spots' in the their that made me squirm...but overall, considering it was deep, it was a very enjoyable massage!

Mon 7 Mar, Rest & ill

Well today was going to be an easy 20-30 minute run and then a swim, but I'm not well. Coughing, very sore throat and feel like 'death warmed up'.

I have decided that my work towards a sub 40 minute run for 10km will start in 2 weeks and I am going to run a Sri Chinmoy race at Burnley on 20 Mar to give me an idea of where I'm at. The races I want to break 40 minute in is the Vic 10k Champs at Sandown 28 May, this may be too early & the other is Zatopek in December on the track at OP. I suspect I am capable of high 41s at the moment.

Will find out in 2 weeks.

Sun 6 Mar, Vic Masters Athletics Championships, 800m

Sunday a much nicer day, even though it did rain a little whilst warming up but the wind was a vast improvement. Again there are 16 in the field, which meant we were going to be sharing a starting lane, so I searched for someone I knew was going to be faster than me and organised to share a lane with him, this allowing both of us to have lots of room once going. I knew this race could be more enjoyable if I remain controlled, with the knowledge that worse case I would only be approx 15-20 sec behind the leaders and thus feeling more a part of the race. Again I had the advantage of knowing some of my competitors and tried to sit in behind a Keilor (KSB) runner who I thought would be about 3-5 sec faster. I started in lane 3 with the 35-39 age group eventual winner from Mentone, and allowed him to take control of the lane on starting, I thought I started a little fast but at the cross over I was probably 14/16, along the back straight I followed Michael B from KSB and past a handful and most importantly a 35-39 person, sitting in second, 1st lap in 68.8 (a little faster than norm), and was feeling good, I now wanted to maintain and stick behind Michael for as long as possible and hold my second spot, he noticeably kicked with 200 to go, I decided to hold my pace and wait for the jav hole (about 150m to go) and then tried my hardest to come home, crossed the line and held on for 2nd in a big PB of 2:21.90 (1.2 sec PB), VERY HAPPY, peaked nicely, last year I broke 2:30 once.

Again I had support in the 'stands', Cameron & Connor (sons) both came today, Burkie (coach) & Samantha (Club mate), it was great to have the support. I even got a smile in at the 450m mark, Connor (6) yelled "hurry up dad, you're losing", you've got to love the support of a kid.

The winner of my age group ran 2:12, the winner of the 40-44 age group crossed first in a time of 2:04/5, wow! In the race after mine was the O50s, where Terry Hicks from Eaglehawk AC ran a 'slow' 2:05, OMG, I hope I can run that fast when I turn 50.


A great finish to the season, have receive heaps of text messages from friends and as Burkie said to afterwards, a well deserved result. Thanked Burkie for all of his help and guidance over the past months!

Now I'm sick, coughing & spluttering, thank goodness it waited until after the race!



A few weeks of easy running and then start work on my 2005 goal, sub 40 for 10km.

Sat 5 Mar, Vic Masters Athletics Champsionships - 1500m

Well the WEATHER does occassionally spoil the party, I couldn't think of one reason why I wasn't going to run a PB on Saturday in my 1500m, I was feeling great, believed I was peaking and had done lots of training and was the lightest I have been in over 10 years (80kg), THEN I woke up and it was raining heavy and very WINDY.

Little A's was called off, even though it wasn't raining, the pits and throwing areas were a mess. For me this was good, meant I could go home and relax and listen to the wind from the safety of my house.

Arrived at Duncan McKinnon 75 minutes before my schedule race time and registered at the organising table and got my number. Went for my warm up 60 minutes prior, it is POURING and its very WINDY, oh well, time will not be a factor. Julie (wife) decides that her and the little ones will not come out today due to the weather, but Cameron comes out with me, he reckons I have watched enough of his races so he says he'll be the family rep. Also Burkie came out to provide some more guidance and a couple of the girls from the Club, team mates are so 'cool', thanks Sam & Lianne.

There are 16 starters for my race, a mixture of age groups ranging from 35-49, there were 4 in my particular age group. The wind was a cross wind and it was annoying but everyone experienced the same, so... I started off slightly harder than normal, completing the first lap about 1.5-2 sec faster than normal, trying to remain with 2 of my direct competitiors (the other was way ahead), from the 500 - 1400 mark I was in 3rd position and about 5 metres behind 2nd, but when I called upon my kick to finish off with, it wasn't there, and I got done in the final 30m and finished 4th in a time of 5:04.00. This was the 5th fastest time for me and in those conditions I was very happy and thinking back, I only broke 5:15 once last season. The winner of my age group, a guy from the Mentone AC, ran 4:38.

Overall happy, the conditions were horrible and I know I couldn't run that fast a couple of months ago in perfect conditions.

Thu 3 Mar, last track session before Champs

Well all the work has been done, tonight will be short & sharp and I think Burkie works on this being fun and confidence building. A nice evening, little wind and still 20ish. I do 4 laps of the VU Complex with Luke S (18) and chat about stuff, my champs, his driving lessons and nearing licence test and other school stuff, very casual & entertaining.

I move away from the growing group of teenagers, want to get on with it tonight and just concentrate on my world, I go thru my standing stretches and am joined by Adrian (CR), he is 2 weeks away from his 7th (I think) 6Ft, he thinks all is going well and should run as well as last year or slightly better. I do a five stride thrus starting slower than normal, concentrating on form, and build the pace over the set. Move away again and lay down and go thru my back & hamstring stretches. Tonight I am wearing my racing gear, the Vic Masters singlet, racing shorts & spikes, I do 5 more run thrus concentrating on increasing the pace on each repeat.

Peter wants me to do 6x200 with 2m30s jogging recovery, each repeat to be 32-35 depending how I feel and how I want to go. First 3 are high 31s and then settle for 2 32.5s, the last one I knew I wanted to go faster, but held steady for first 80m then pushed, crossed in 29.8, felt great! Walked 600m barefooted and then put on my trainers and ran 2 slow laps. Stretched and went home nice and early, after thanking Peter for all of his help.

As I was leaving a few of the juniors ran up to me & wished me best of luck, thanks guys!

Wed 2 Mar, a strong run

My schedule was for a 40-50 minute steady to strong run. So I started at home and did my 10.5 to 11k run around my local area. Started steady and tried to concentrate on my form for the first 15 minutes, then I deliberately picked up the pace and tried to remain focussed on finishing hard. I knew I was moving along and tried to hold the 10k style pace until the end.

Slightly untidy at the end but a PB for this course by over 10 seconds, very happy. Lots of stretching afterwards.

Tue 1 Mar, pissed off with stuff & my track session

Just a note to myself and anyone who is interested, last week I heavily involved myself in discussion regarding the non selection of four Victorian U20 boys who were not selected for the Australian team for the World Junior Cross Country Championhsips, 3 of the boys had meet all standards required.

On the weekend Lee Troop responded to some poor words from a new CR, PJ Bolsh (I think) and then over the weekend FreeRunner brought the complete thread down to the gutters and began a sledging match with Troopy, and of course Troopy responded with some nasty replies too and now the thread is totally destroyed. Over the past months I have seen some very nasty words directed at some of Australia's finest runners on CR, Haley McGregor, Anna Thompson, Phil Sly, Craig Mottram & Lee Troop and there are probably some others too which I have forgotton about. This has really pissed me off, and it is probably something that regularly happens on forums, but......I'm not happy!

This morning whilst in a bad mood with the above para I see another CR has had a dig at one of the regular posters (1000+) about posting repeated threads on similar topics, I'm so confused, why make any comment, if you disagree with the topic then start your own, no need for snide remarks. Now I have become involved in the snide remarks on both threads and now in my blog, so I am going to cease posting for a week or 2 to calm down and to get over the whole thing. Due to my obsession with CR, I suspect I will still lurk a little, but I will be making my statement by not responding on the messageboard or chat room for a while!

Track session tonight was good, a good warm up, 5 laps of track in lane 8 followed by drills & stride thrus. The session was shorter (a part of my freshening), 600, 500, 400, 300, 200 & 100 @ my goal 1500 pace 78-79 per 400m, a 2 min jogging recov in between first 2 then 1 min recov only. A quick session which I easily achieved and Burkie was happy with my form, a good lean he said and nice arm movements. :-)
Finish off with a 12 min cool down on the road and then did 15 minutes of stretching.

Mon 28 Feb, job interview day

Well today I have a job interview for a APS6 job with the Defence Material Organisation, hopefully all goes well.

Drop Connor off at school, 0845; off to Werribee for haircut, finish 0940ish; off to Riverbend Park (Werribee River) will do a easy 45 min run along the river. Beautiful weather at 10am (probably 25-8 degrees), cruise along and concentrate on form and not speed, but occassionally have to slow down because I know I am hanging around 4.30ish, walk a couple of minutes to slow me down too.

Great run and make my way home after cooling down (11ish). Shower & shave, get suit and clothes out. Read notes, resume, selection criteria and my response, get dressed and put everything in the car, just after 12. Off to the city for my 1pm interview, arrive at Victoria Barracks at 12.40 and set down stairs looking at a Organisational Structure report. Interview starts 1pm, finishes 1.50pm, I think it went well, I even stopped sweating and panicking around 1.15pm, now the waiting game, have been told 3 applicants were interviewed, so I have crossed my fingers.

Sun 27 Feb, You Yangs & State Youth Champs

Home late last night, went to a Trivia Night supporting the Sunbury Little Aths (aunty & uncle are Pres & Sec), good night but went a little long, in bed just before 2am. Out the door this morning at 7.30am, off to You Yangs via Luke S place to take him out for a run too. He is doing 75min and I am planning a steady 60 min. Luke has turned 18 this week so he is very talk ative and telling me about his weeks exploits, won $130 at the casino last night with his mum & her bf.

Luke & I stay together for the first 20 min, I stop for a quick toilet break in the bush, and I susgest to Luke I am going quicker than I want so he should push on. Today instead of doing the Great Circle Dve I am just running down bush roads and investigating a bit, get in one or two hills, but remain steady with being too fast or slow, probably my HM pace. Finish the run in 62 minutes.

On return to my car, there is a car parked next to mine with a skinny looking guy on his phone, I think I recognise him so I have another casual look, cool it is Lee Troop, one of my favs. Whilst doing my cool down Lee hops out of his car and starts stretching and says g'day, we chatted for just over 10 minutes about the World Junior Cross COuntry and his first couple of posts on CR. He passed on some of his experiences on missing out on selections from rep positions and he states he hopes the boys in question get thru this ordeal. He also tells me of a few other examples of other athletes and goes on to explain some of the politics of AA. A great little chat, he excuses himself, ready to go for his run, I wish him all the best in upcomng races and I tell him I hope to see more posts on CR.


Today is the second day of the Victorian Youth Athletics Championships at Olympic Park, our Club has many competing, but I am extremely interested in the U18 Women's 2000m Steeplechase & U18 women's 1500m, one of Cameron's training partners (& ex gf) is competing in the steeple and Bec G in the 1500. Tash has been having some dietary problems for the past months with protein and lacking in energy and has been seeing a natropath to try and sort the problems (which does appear to be working), but she has been battling a cold this week to make it even harder. She does well, she runs her 3rd fastest time and finishes first in 7m 20s, she is relatively happy but... Bec G is in a field of 15 and is hoping to finish mid field but in a PB time of 4:50ish, she has a good race, finishes fifth in a time of 4:51.

Well done girls.

Fri 25 Feb, fartlek session

The throat is still tickling, damn those kids and their coughs, more water and a couple more pills.

Another session I'm not a fan of, an easy fartlek session and I know that I shouldn't go to hard, Burkie has me going slightly easy for a reason, champs sat next week and I know that if I go to hard I could worsen my 'cold'.

I'm bored of the local area, so I drive into the city and do Fawkner Park & the Tan, finishing on Fawkner Park. Lots of varying my pace, 5min pace, 800m, 100m, 6 min pace etc, varying every couple of hundred metres, sometimes shorter.

The session would probably be better to do with a similar pace partner, but I'm by myself.

Anyway not too bad.

Thu 24 Feb, track session

Today I am getting a 'tickle' in my throat and I feel a little down, so I concentrate on my water intake and I pop a couple of panadol.

Track session, scheduled for a short speed session. Peter (coach) asks how I feel first and I tell him about my throat, so he says we'll take it cautious, you can do 'bends & straights', he knows I'm not a big fan of B&S, (I like a more regimented session), but he tells me concentrate on form, 800m pace on the straights and make sure I learn slightly forward.

A warm up, stretching, 8 laps of B&S then a cool down more stretching and its over under 60 minutes. Home early today, very easy session.

Wed 23 Feb, morning run

Off to Brimbank to run along the Maribynong River with Connor in tow on his bike. Beautiful morning, mid 20's, singlet off & off we go. I might have started a bit quick today, because Connor is complaining that he is finding it hard to keep up (15 minutes in), there are a few hills but the surface is fairly good and I thought........, oh well I better slow down a bit. I get 6km out and turn around, Connor yells that he can't keep up and his wheel is funny, FLAT!!! Run has now finished and I put COnnor's bike on my shoulder and we walk back to the car, 6kms. oh well, a few k's in the book and a nice long walk and chat with a 6 year old.

I now am an expert in beyblades & transformers and some other stuff that I have tried to wipe from my mind.

Tue 22 Feb, track training

Today Declan (3) is home because I am taking both boys for a swim test at 4.30pm, Connor (6) will do well well, but Declan has never had formal lessons, so it could be interesting, but he does know the tester.

Training at the track tonight after the boys swim test, arrive about 5.30ish. Straight away I go for my warm up of 5 laps in lane 8 with some drills. Stretch main leg groups and then do 5x60m run thrus. Some more stretching and then 3 quicker 50m run thrus.

Tonight, alot of the squad are either in easy mode after the Open Champs or they are in easy mode because of the Youths this week. I still have 2 weeks before the 'old farts champs'. Burkie gets me to do 700m, 600m, 5, 4, 3, 2, 100m at 1500m pace and the 200 & 100 at 800m pace, with a 2 1/2 min break between the first couple and then 90 sec for middle and 1 min for the 200 - 100. Even though I normally breeze thru this session, I miss most of the early laps by a sec or so, hmmm. Burkie tells me to concentrate on leaning slightly more forward. Finish with 4 lap cool down.

The squad sing Happy Birthday to Burkie, 64 today, a great guy!!!

Mon 21 Feb, recovery run/walk

A nice morning, low 20s and little wind, quads are tired from past few days, but thats all I can feel, must book in for a massage this week, 2 weeks before the Masters Champs.

Burkie's schedule for me, had a 60 minute walk listed, yukkkkk, boring. I know why he would have included this, cannot trust me to run slowly.......

So off I go, jogging slowly, I jog to the Indoor pool to try and bring the boys swim test forward, NO. Off across the road into the Glenorden wetlands, dirt tracks and very flat. I jog for 15 minutes and then have a minute walk, return to jogging and again walk at 20 min, I continue this until for 45 minutes which sees me nearly home.

Lots of quad stretching and calfs, do 20 push ups and contiue stretching. Nice run, very easy pace.

Sun 20 Feb, You Yangs

Out to the You Yangs again, has become a regular, but there are so many variations that can be included and some bloody big hills that it seems worth repeating the experience. Today Burkie's squad are meeting at 8.15am, a little earlier than norm, to allow him to get back to Newport for the Western Region Little A's Championships (he has a few of his younger squad racing).

I organise with Tash to pick her up at and Cam stayed overnight. A small pack this morning, me, Cam, Tash, Luke, Chris & Aimee (& Burkie walking), a couple are doing the short runs and Luke is going slow today (but still further than me, finished same time as me).

Normal run today for me, from the gate around Great Circle Dve and return, I work the first hill a bit harder than normal and can feel the effects of yesterdays run, but continue on. I know the big hill will be harder because of this work but I want to prove to myself I can do it. Over the big hill and start the decent, I see Lee Troop and a group of 3 others running towards me, say hi and wish him all the best for upcoming races, he says hi & thanks. I finish today's run with Luke and I'm very happy just over 67 mins, could be the fastest but I don't have an exact time, so taking into account the previous days I'm very happy with this.

Finish off with a 1km walk and some stretching and eating of fruit and then off home, to get Tash to her modeling class..

Sat 19 Feb, morning run

Today I am going into the city to run the Tan. Old Miler (CR) has a group of guys & girls that have session at 9am on Sat mornings, today it is progressive laps, with the aim to get faster each lap, so with w/up & c/d will be a 14-15km session.

With an open invite on the Ausrun web site and not having Little A's this morning I take up the opportunity. Julie and the little boys are going to go for a walk in the Botanical Gardens and then go to the Shrine (we will then go to the Children's Garden afterwards). Arrive just before 9am and there are about 10-15 people, all VERY fit looking, obviously the Vic 5000m women's champ is there (KSC wife of OM) and lots of Malvern Harriers & Melb Midday Milers. OM suggests that I run with a new guy and settle there and a girl (partner of a Miler) also. My coach suggested to me yesterday not to get carried away & to concentrate on getting this session right.

We start as a pack and very quickly the fast crew are moving away, the 1km mark is 100m up Anderson St and I get there in 4.48, happy with that, 2km mark in 9.32, so I'm happy with start, not too fast (I do have a history). The first lap in 17:52, still with 2 others but the guy (petaljuice) wants to move on and moves away and I move slightly away from the girl from Collingwood Harriers. Get to the 1k mark on 4.36 and I make sure that I work Anderson hill. I watch petaljuice move away bit by bit, but I'm not concerned, its not a race. 2nd lap in 17:10 and OM tells me to work the 3rd and 'make it count', I decide to hold my current pace until the top of Anderson hill, pass the 1k at 4.30, hold this! I get to the top of the hill and decide to use the slight downhill to my advantage and get moving, I finished my last lap in 16:32, very happy with that, a good 30sec + each lap and I nearly caught the guy in front of me (even though it wasn't a race).

Do a couple of km cool down and then walk up & across the gardens to the Shrine where Julie and the boys are. Good session, very happy I came in, 2 years ago I couldn't have run a 16.30 lap at the best of times, let alone for my 3rd lap. :-)

Of course today I wore my CR singlet around the Tan to advertise a great community in a great running environment. Today I met a couple more CRs, Haile (who I picked out straight away, as I had met his brother before) & Ralph Wiggum, both seemed like good guys and were happy to chat, thanks guys.

Weekly kms:72km, happy with this week, but month total of 155k so far is a bit down, but there was alot of racing at the start of the month.

Fri 18 Feb, morning run

Up and out at 5.30am, an easy to medium pace 8k run around the local area, incorporating Mossfiel & Hoppers footy ground area to spend some time off the road.

Start out at 5min pace for first 12-15 min then pick it up to 4.45ish pace for 10 min and then at 4.30 or faster pace for remainder of run.

Great run, do lots of stretching afterwards.

Thu 17 Feb, track session

Well today is the Telstra A Series at Olympic Park and I want to get there 6pm ish, so I will do my training session during the day. I send an email to Burkie to check what I should be aiming to do, his suggestion is 800, 700, 600, 500, 400, 300, 200, 200 at 1 sec faster per lap than 1500m pace (78-79s per lap). 3 min break between 8, 7, 6 then 2 min between 5, 4 & 3 and then 1 min between 2's. So I get the key for the track and go down there at 1pm. Nice & sunny, little to no wind and about 25 degrees.

I get to the track and do 5 lap warm up, followed by so standing stretches, 5x50m stride thru and then some more stretching, then DS Racers and do 3 more stride thru slightly faster. decide to sun the body as there is no-one here to scare today.

I do all of the set session, the hardest part was the 600 set, but I got all in time or slightly under. The 300m and less, I was slightly faster, more at a 1200 pace.

Finish with 4 slow laps. Good session, nice to vary the distances.

Wed 16 Feb, mid week longer run

Well again Connor is home, the 'Prep & Grade One free days' are most annoying for my training schedule and Julie's meeting on Wednesday nights makes it nearly impossible for me to run. Getting up early isn't ideal, due to me not getting home until 11.30pm last night and then not getting to bed until nearly 1am. So what to do.

Having breaky with Connor (6) I suggest to him I would like to go for a run and would he like to watch me run around & around at Riverbend (open area, track would be 1.5km) and I would be able to see him, not ideal as I am schedule for a 70-90 minute run, but he could kick his footy around and I can get a run in. Connor says I could ride my bike and follow you. Very true, what a great idea, so off to Riverbend we go, but I have decided he can follow me on one of my fav tracks. We start off a bit slow, reminding him we will be doing this for awhile, we cross the dam wall (him walking, me carrying bike) and off along some muddy tracks (from the floods), he thinks its a bit hard but he likes how the mud flies in the air (boys). Luckily I do the washing... A few parts are steep up & down, so we do a bit of walking and I do a bit of assisting with the bike. But eventually we get to an area where I can run on a dirt track alongside and he rides on a bike path, excellent, pick up the pace and he loves it. After some fun times on mud tracks, Connor & I make it Wyndham Park, he stops and plays in a pond (trying to catch frogs, yes he gets wet) and I do some repeats up some hills and run around where I can generally see him (most of the time). Connor is now back on the bike and he can stay on paths most of the way, without including the walks I manage to squeeze in a 70 minute run, excellent. Well done Connor I'll treat you something nice this arvo, when we go trudging around the shops whilst I buy a new suit (an Public Servant interview on Monday, APS 6), he should be thrilled and sleep well tonight.

Tue 15 Feb, track races

Rest day on Monday, my coach has suggested I go for a walk or rest, so I stroll to the shopping centre and back = 20 minutes, not counting the strolling at the shops, but the thought of going for a walk as exercise didn't do it for me, so I mainly choose rest!

Today is the last round of the Shield Competition for the North West Region, as no Western A's Open Men's team have made the finals and therefore that's it for me, except for the Masters Champs in Mar. So a few weeks off from racing, concentrate on training and I will act as a Team Manager for one of the 5 teams that have made the finals (Men U18 & U16, Women Open Div 2, U18 & U16).

The plan for tonight is a strong 800m with a time around 2:25 and a 3000m with no watch and run to how I feel.

The 800m I moved into the 2:20-25 group, this meant I wouldn't be a leader but I needed to be aware of not going to hard too early. And I didn't, ten in the heat, sitting 8th at the 'cross over', sat in the pack on the rail and started to pass a couple in the front straight. Lots of team support tonight from the stands (a bit embarrassing) and I cross the start/finish line on 70.?, which is good and normal. I sit in the same position until around the start of the back straight and go around a couple. On the finishing bend I'm sitting 4th but I'm starting to struggle and I know 2 are coming, one flies past me and then another Essendon guy gets me 20m from the line. Afterwards coach asks 'again' why I pulled up, "I don't know, I didn't think I did, no watch this week", ??? Burkie thinks its a habit I have picked up in training, I did mention that I was looking for the finish line with 50 to go, but....., oh well, 2:24.88, my second fastest time ever, I'll take that.

The 3k was a big field and I happily got to the rail and settled really early today, according to Burkie's lap times I sat on 89-90 for the first few laps and I was feeling very comfortable. I know now that I can run a nice pace and I am happy with the pace I have achieved, under 90s, very good, a couple of quicker laps and I start to pass many. I try to catch a couple of known 11 min guys and sit behind them, but with 500 to go they start to pull away and I cannot react (or didn't). I cross 25th and finish 11m 11sec, this is my second fastest and I am very happy with this as I ran for the first time over this distance without a watch and I achieved a good time.

Warm up & stride thrus prior to and after both races.

Sun 13 Feb, long run at You Yangs

Up at 6am and out the door by 6.30am, quick breaky, water & banana. Take kiwi fruit & orange for afterwards and bottle of diluted powerade and bottle of water.

Today I run thenormal Great Circle Dve run and make the hills again, concentrating on going slightly slower as I'm going 90 minutes today. I finish the Cricle Dve on 72 min, stop at car and drink, and then off within 15 sec. I run along a fire trail which is flat and everything feels very good. I pick up the pace for the last 20 minutes.

Stretch and eat then home as quick as possible to take Julie & boys out for late breaky.

Sat 12 Feb, morning track session

Arrive at Hoppers Lane at 7am, intend on getting a short track sessionin before Little A's starts. Four lap warm up and then some drills & strides. Spikes on, three more stride thrus, short but fast.

6x200m @ 32 sec with a 90 sec jog for recovery around track. Did all easily, Burkie has schedule this sharp session, quick & easy, good for confidence (I think).

Finish in time, quick shower and then pick up the U6 Track Coordinator job, only 52 kids today, hurdles, 70m, 100m & LJ.

Off to Olympic Park this afternoon to watch Cam compete in U20 3000m Steeple - NOTE, he finished 4th, 10:20.1 (10 sec off PB & steepled very poorly).

Fri 11 Feb, easy run

After chatting with the coach yesterday, to discuss my last 4 weeks of training prior to my debut at the Victorian Masters (35-39) T&F Championships, I have been given the basic plan for the remainder of this time and a detail plan for the next 7 days.

So today I am off for an easy run. I run along the Werribee River, a favorite of mine, I drive to the start point and get the pleasure of running all dirt & grass for the entire time, so an easy pace with an easy surface. The river is still high and there are still parts of my normal run that I cannot do due to some tracks under water. I get 20 min into my run and I discover my breathing is a bit fast, so I slow down, mental note; I will wear my HRM when doing the easy runs for the next month.

Cruise along into Werribee and then return, not many out walking today, strange, its overcast but low 20s and little wind. Oh well, I feel very good, I haven't any niggles at all (haven't since my heel in Dec) and feel very good. Finish my run, walk for 3-5 minutes and then do some stretching and 25 push ups and 50 crunches, some more stretches of the hammies and then 20 p/ups & 50 sit ups (wrist to knee).

When I get home I send Burkie an email (cc: to some friends & another club coach) to confirm our conversation yesterday; see below:

G'day Peter, (hi to others, you are included for info, to see what the crazy guys is doing now)

I would like to confirm the plan for the next 7 days in preparation for my debut at the Vic Masters Championships (800m & 1500m):

Friday - easy jog, I ran for 47 minutes at approx 5 min per km pace, from Riverbend to Wyndham Park & return, mostly on dirt & grass, with a little on the asphalt path
Saturday - short track, speed session. I intend to try and do this on the track prior to Little A's if ok with the Little A's President & if the track is open early enough, if not I will do a similar session on the tan after the men's 1500m (at 3pm). If on track, what session do you suggest, 200s, 300s, 400s etc and how many & what pace (guessing 800 pace or faster?)? If at the tan, I will chat at State Champs.
Sunday - long run, will do 90 minutes at You Yangs, do Circle Drive and then continue on the flat ground. But for family reasons (keeping the peace) I need to do this early, so I am going to start at 7am. Do you have anyone else that is running long, will they want to be this early? Can you let me know, I will then send an email to all of the distance crew to give them choice.
Monday - easy jog, 30 minutes on roads in Hoppers, very easy. Or will I rest?
Tuesday - Shield Comp, will be racing 800m & 3000m. Would be interested in any suggestions, last time 2:24 (finished 3rd) and 11:08 for 3k, I will not be wearing a watch in the 800m.
Wednesday - mid week long run, normally 70-90 minutes, what pace etc. Will it be very slow or just see how I feel. This run will be done either very early, 5am ish, or about 8pm, due to family stuff.
Thursday - longer track session, for you to set, probably 800, 1000, 1200 repeats.

Rest day, don't really need this week if I keep the easy runs controlled, your thoughts. Over the Christmas New Year period, from 26 Dec to 25 Jan I only had 2 days off, one travelling to Sydney & the other the day before a Shield comp, during this time I was concentrating on runs on the dirt & road and had only done a handful of track sessions.

Haven't had a drink of alcohol for 2 weeks, normal healthy eating and both will continue, no alcohol until after Sunday 6th March (after the Masters Champs). Weight is sitting 81.5 - 82kg, has been for awhile, marathon day I was 81kg, clothes are looser than they were late last year(??). All is good, I have absolutely no niggles anywhere and haven't since the heel in Dec, motivation is good and keeping in 'check'. All is nearly perfect, now I wish I could just run faster...

Thanks for all the help

Stu

Thu 10 Feb, track session

Well my Wed run didn't happen, so there goes 12-15k in the bank. Track session, starts with one slow lap with my 6 year old and then he wants to do a few stride thrus to, he is already picking up the lingo, but after 2 he is ready to go and throw rocks at the rabbits on the other side of the rugby pitch, so off he goes.

I continue on and complete 4 laps of the track in lane 8, some simple stretches and then do some drills & stride thru's x 5. More stretching and a coupleof faster strides, feeling good and coach Burkie has suggested 4x2min with 1 min jog recov, 4x1min with 30 sec jog recovery, both at 3k pace (89 sec per 400) and then 4x40 sec with 20sec jog recov (this will be at 1500m pace, 40sec per 200), each individual set has a 2min jog recov. Some of the youngens are doing this too, but they willbe another 10 min or so, so I go by myself. I complete the session and feel good, no probs, did get the HR going and I enjoyed picking up the pace with the 4x40 sec, funny how a couple of seconds over a 200 can make the difference. I was found this session very hard to complete.

Finished off with four slow laps in lane 3/4 with Luke S & Cam (my son), this being the only time I can run with him. Both the boys are racing in the Vic 3k Steeple Champs on Saturday at 1.20pm, good luck to both, Luke S will be the favorite and Cam has a chance of being a medalist, all depends on the day.

Tue 8 Feb, track race

Yes another race tonight. Maybe too much racing in the past 2-3 weeks and not enough training, but I think its ok. Tonight is Round 11 of a 12 round comp for the North West Region of Melbourne, tonight we were back at Aberfeldie (home of Athletics Essendon), and races for me will be the 1500m and possibly a 400 and if I was stupid a 2000m Steeple.

The men's first heat was to be at 7.20pm but due to electronic timings issues we are 25 min behind. Not to worry, I feel very heavy in the legs and this will enable me to run a few more run thrus and do some more stretching. Darren C, an U16 club member, is in my ear, he is trying to tell me he is going to go easy and run in my heat and drag me around for a sub 5min. But not tonight, I will be happy with anything under 5:10. The heat allocations happen and thankfully I am in the 5:05+ heat. 16 in the heat, a young 13 year old from Williamstown will win this and the next place getters will be either me, David from Essendon or a couple of guys from Coburg. I start from the widest part of the starting line next to David from Essendon, deliberate plan, and move in behind him straight away (David is a 40+ who consistently finishes between 4:58 & 5:07), the first 300 is done in 60sec (plan) and I am sitting 5th or 6th. Along the back straight (400-500) I follow David around a couple & now sitting 4th & feeling good. Near the water jump (550m) a club coach tells me not to go so wide, sitting directly behind someone I can not get my stride the same, so I am sitting on his shoulder, hence not near the racing rail. Crossing the s/f line (700) a time is called which equates to a 82-83 sec lap (too slow) and I notice I am still wide on the bend, I am ready to make a move around David, along the back straight I moved along side & made a spurt to move in front & take the rail before the bend, this lap was a 79, but the allusive 5min will not be (didn't think it would). I hold third spot and I did make ground on the leaders, crossed 1.1sec in front of David which was really good, according to spectators & coach Burkie I very much looked in control of my position and the time will come. Tonight's time was 5m 05.1sec (PB is 5:02).

Did a 12-15 min cool down jog, but I have decided thats it for me, its cooling down and I feel a bit tight in the lower back, so I will watch some races and just chit chat for the remainder of the evening.

Plan a 60 min run tommorrow, but kids are home and I want more than 5 hours sleep (got home after 11pm), so I will run in the evening before dinner (this should impress Julie...).

Mon 7 Feb, rest day

No run today, have a day off after a few kms yesterday and a couple of races 2 days in a row. As well I am racing a 1500m on Tue night.

25m pool, swam 15 laps of FS & 15 of BS, then 10 min in sauna & then 10 in spa, followed by 5 back in sauna. Whilst in sauna I did alot of stretching and some self massage of my legs. That's all folks.

Sun 7 Feb, Western A's 1k Handicap Race

Our Club's Annual Handicap Races, has been going for 10 years and is a favorite within the Club. Today all of our 'pro' runners are absent, they are in SA racing. The day starts with the 120m Handicap, 4 heats of 6/7 per race, a couple of the open age ladies and one or 2 of the senior men are there, the remainder are juniors. Thru to the final are Tom W (last years winner), Luke H & brother Darren (both sprinter/hurdlers), Lianne (30ish sprinter), and 3 others (names escape me). Tom W is our Club's premier sprinter and of course he is way at the back and Lianne is the front marker with 5 in between. Darren H is victorious, he holds his hand aloft on the line, which is funny because he only won by a very little bit and from my angle I couldn't tell, it always amazes me that some know exactly what is happening around them.

Twenty minutes later the 1000m guys & gals line up, the handicap is a closed system, using known 800 & 1500 times and a few guesses for others who have raced only upto 400 or the ones who race 3 & 5kms. As I can feel this morning's run I will concentrate on a steady start, the gun goes and with 30m I pull in right behind Tash (17) and follow along, at the 200m I hear 36s, so I'm very happy and hold that pace, I sit right behind Tash for the first 620m, she is dropping now and I want to catch Bec (16) or I will never hear the end of it, :-) , I move around Tash on the bend and start to try and pick up Darren H (14) & Bec, but the 10m is too much, we get into the finishing straight and Darren kicks away & passes Bec, I cannot go with him and I finish 1.1sec behind Bec. Time 3:10.1 (4 sec faster than last year), very happy with time considering I raced 5k yesterday & ran this morning. Luke S lead the entire race, finishing 2m 30 something and Cam 2 sec behind. The handicap winner is Loren (13), which is good, the trophy goes back to a distance runner and she is the first girl in more than 5 years. A good day is had!

Sun 7 Feb, long run

Today we have the Western A's Annual Gift Challenge, (120m & 1000m Handicap races), whilst I am running in the 1k I have decided that I want the long run in me more than being 1 or 2 sec faster over 1000m. The family intends on going out for breaky so I am up at 5.45am.

Out the door just after 6am and start very slowly, I feel a few sore spots from yesterdays race, top of hammie and quads, but not too bad. I run for 8 minutes and then stop the watch to do some basic stretches. Re start and just move into slow cruise, mind running thru yesterday's race and starting to think about today. I get to Riverbend entrance (start of off road) in 22 min (nearly 2min slower than norm, good). The Werribee River is up very high as a result of the rain from last week, there will be NO river crossing today, the normal spot which is normally a couple of metres wide is nearly 20-30m wide and running very fast. No probs I will remain on the River bend side and make my way to Wyndham Park. Lots of my normal trails are under water and the river is moving very fast, its like running in a new area, the river looks very different. The 40min to 1h mark I pick up the pace to 4.40ish pace and work up a good sweat, the last 20 min is back to a nice cruise.

I run for 1h 20m 6s, lovely morning, little wind and lots of sun, high teens by the time I finished. Limited stretching, but feel good and very hungry. Happy for the run.

Sat 5 Feb, 5000m - All Comers meet

Weather is ok, light wind and low 20s, should be a good day, but I'm not 100% confident of breaking the sub 20 min mark, as I still feel a little flat.

The 5000m is scheduled for a 4.30pm start, so at 3.30 I go off by myself for a 12-15 min slow jog along the waters edge in Williamstown (around the 'hotties'), nice jog and I think about my schedule, 95 sec a lap, want to hear 46 or 47 at the 200 to ensure I don't start to fast. Think about my watch, I only have 8 laps on my stop watch, so I have decided I will do km splits, I wonder can I concentrate to remember to hit every 2.5 laps.

My goal is to finish sub 20 min, hopefully 19m 45s (3:55 per km). The race starts a little late (by 5 or so minutes), there are 11 starters of the listed 12 and Daniel Quin (Vic Champ) is one of them, oh well I will be lapped multiple times by a couple of the starters, DQ and Grant Morgan the other. I am in Lane 11, good nice and wide and will not get in the way, I mention to the Melb Uni guy in 12 that he will be clear to cut across me straight away (16 min runner). The race starts and by the 50m mark I am in 10th position with 11th directly behind me and I am 1 or 2 metres behind 9th, but by the 200m I am 5m + in front of last and I am 5-10m behind 9th. I hit the 200m right on 46s, so I have started off well. The first km is on target (3m 51.4s), but I am probably working harder than I expected, by myself and the back straight is annoying, lots of encouragement from the sidelines from Club members and a couple of guys from other clubs that I have got to know. The 2nd km is 4:00.6, I'm not to concerned but I try to work at holding pace and try to concentrate on relaxing my upper body. I'm no longer concentrating on my lap times and just running for how I feel, and that starts to show with the 3rd km 4:10.3 (12:02) & the 4th 4:20.7 (16:23), I know my sub 20 is gone but I will try to finish harder which is not normal for me, I finish the last km in 4:18.8, totaling 20m 41.7s. Disappointed and tired, and a bit annoyed! Note: DQ & Morgan crossed within a sec of each other 14:45 & 46. I finished 10th out of 11.

Looking back I didn't have ideal preparation, changing my speed sessions around and racing a fair bit in the past ten days. But this time last year I couldn't break 12 min for 3km and I nearly did that today with 2k left to race, so overall I'm better for the experience, 5000m is a long race on the track and I will use this for experience. Coach Burkie tells me that I started at the right pace and all looked well for awhile, but he thinks the loneliness may have got to me and a big couple of weeks.

1km - 3:51.47
2km - 4:00.62 (7:52)
3km - 4:10.39 (12:02)
4km - 4:20.70 (16:23)
5km - 4:18.85 (20:42)

Weekly Notes:Only 54kms for the week, 28km for month so far. Distance down this week due to poor weather and missing my normal 12k on Wed.

Thu 3 Feb, evening track session

The last 48 hours has been the wettest in the history of weather record taking here in Melbourne. Whilst many have said that they have been running, I decided that running in floods, with falling trees and lighting wasn't my thing! The last 24h of the rain seen over 120mm fall in the my local area!

Got to the track early today, 4.30pm. Ran 6 laps of the track in Lane 8, the first couple were just jogging, but then I included some drills, high knees, heel to bum, side stepping etc, finishing with 3 stride thrus of 50m with my trainers. Some stretches and then into my DS Racers for 3 more stride thrus (a little faster than before).

There is a light drizzle, but there is no wind, so all is good. Session tonight is 6x800 @ 90-92 per lap with a 1 min break, Troy A (15) is doing the session too, will be v.easy for him but Burkie is looking after him as he keeps pulling up sore, Troy will start 8 sec after me and catch me at the start of the back straight 2nd time.

I finish all of the sets between 3:01 & 3:04, happy with but I felt a little heavy tonight??? I would have thought I would feel good as I have done bugger all k's this week due to weather, but I did have a late one last night (1am, up at 7am), so maybe this was the problem.

Hoping I'm ready to race the 5k on Sat arvo (4.30pm), want to run 95sec per lap which will give me a 19.45, here's hoping.

Wed 2 Feb, why I didn't run!

Where did Melbourne go? 

Wed 2 Feb, morning

Well I was suppose to get up just before 5am to go for a 90 min run around the Hoppers area. But it is horrible, its pouring, its dark and I'm not going.

I'll try to fit the run in tonight, but Julie has things on so it mightn't happen. Connor's school is doing testing on Wed for the complete month of Feb so I cannot go during the day.

Its now nearly 9am and it is still raining very heavy, hasn't let up.

Tue 1 Feb, track session

It is very windy and the temp is starting to drop. At 2pm it was around 35-36 degrees, but now at 5pm it would be mid 20's (at 6.30ish it would have been high teens). Did I say it was windy, bloody windy.

How am I suppose to do long repeats in this wind, I did a 15 min slow jog for a warm up, the wind is making this very difficult. Burkie tells me and a couple other of the distance group that he recommends that doing long repeats in this wind is basically useless and we will be doing lots of short reps. Shit.... not happy, sick of the short ones, I would have liked to run some 5k pacing tonight, to prepare myself for the 5k on Sat.

I have chosen to start with the faster boys, instead of the girls. As per normal the girls are slow getting ready for the session and I just want to get on with it. So I'll work with the boys and just start each rep about 3 sec in front.

12x200 @ 35-36sec, with a jog to the start, we have the wind behind going down the straight, but the jog to the start is hard as we are going straight into it. I finish the session very well, my slowest repeat was 36.6, and my fastest in the first 10 was 35.6, so I'm very happy with the consistency. The boys (3x17yrs) decided they wanted to push the last couple, so the male hormones get going and I run a 32.2 and the last one in 30.?. Finish off with a walking lap and then 4 laps of slow jogging with Luke S.

Then 10-15min chatting and stretching. Good session, but very windy.

Mon 31 Jan, morning run

9am run this morning, nice temp and no wind. Running along the Werribee River from Riverbend along to Wyndham Park, do 5 sets of the stairs and 5 repeats up the 30m hill and then return the other side.

No singlet today, not too much of the public to scare along the river. Good run, lots of sweat, started slow and eased into it for the first 8 min or so, then picked up the pace and cruised along until the 30 min mark. Concentrate on form and pick up the pace to 10k race pace for remainder of run.

53min & some seconds, the course is just over 11.5km, so a nice run with loads of sun and heaps of sweat. Finish off with lots of calf, hamstring & quad stretching. Did 50 crunches & 50 push ups. I think the morning walkers are a bit confused or just scared....... :-)

January Kilometre Total: 322kms, this is my biggest month ever and I am very happy. Aim for Feb will be slightly less, probably 280ish, will be concentrating on more intensity and more rep sessions. Highlight for the month of January would be feeling great and enjoying every run, no chores, but the BIG one is my 3000M PB of 11 min 8 sec.