Mon 15 Aug, the Tan & Fawkner Park

8km today, 26km for the week, 80.2kg

Still very windy this morning, at 6.50am, ran a lap around the exterior of Vic Barracks, and then over to Govt Dve, a few basic stretches and I then noticed that the wind was dropping, excellent I thought. Took off, an easy one today, within minutes it was raining...

Did a lap of the Tan & Fawkner Park, at a nice pace except for the finish. I ran the Tan upto the top of Anderson and then made my way over to Fawkner, a lap of Fawkner and returned back to the Tan. This is when I decided I would return to Govt Dve at 5k race pace???? Why, I'm not really sure, but I did enjoy myself afterwards.

Went to the gym afterwards to do some basic stretches, got involved in a short chat and then went to work. A great way to start a dreary day and the first day of the working week.

Sun 14 Aug, Dandenong NP

17.5k today & for the week, 80.2kg

Today I took two Western A' U20 runners with me to Ferny Creek, both had been out there once before, but I was hoping that they would get to experience a run where they were not the dominating runners and of course get to meet & chat with some other runners with like abilities. Both Luke & Chris tell me that they both really enjoyed themselves and really enjoyed the soft surface.

Today's run was enjoyable and I was quite happy with my pace but I tired quite quickly in the latter parts of the run on the S Bends, I'm sure I could have continued on but I decided that 82 minutes would be enough for the day. I am guessing my distance today.

I hope all of the Syndey running community had a great day in the C2S. A handful of Melbourne runners that I know made the trip too. Will be up at 3.20am to support Craig 'Buster' Mottram in his chance at a World Championship medal!!!

Fri 12 Aug, Yarra River Trail run

13.5k today, 34.5km for the week

Very much a reduced week, with sore ankle, taking away basically 2 days and then being on course and pouring rain for 2 days. A very nice and enjoyable run along the Yarra Trail over MacRobertson bridge and a lap of Vic Barracks. I did the MacRobertson loop in 58 minutes which was nice and didn't feel too hard.

Should get out today around the Hoppers area and tomorrow I might go to Ferney Creek or hang around my local area, will wait & see how the day progresses, family commitments will decide.

Photographs from Frankston AV Cross Country

First up is Cameron in the U20 6km race, he had a shocker here, firstly partying the night before and getting to bed at 4.30am, secondly his shin hurting greatly and then a breathing probably just after the start of the 2nd lap. Not a good day for Cam.









The second photo shows the men's race somewhere on the first lap I suspect, with Adam appearing bottom left!






The third photo is one of Cam's mates and training partners, Luke.

Tue 09 Aug, morning & arvo track session

4k in morning & 9k in evening, 21km for the week

This morning I jumped on the tready, did the first 5 min @ 12.5kph, then 2 min @ 13, then 2 min @ 13.5kph, then 1-2 min at 14kph and then just over 4 min at 16kph, all easy except obviously for the last bit were I worked up a great deal of sweat. Jumped on a bike, did an easy 5k @ 25kph. Lots of core stuff and some lat pull downs and back work, all light weights with high reps. Ankle, probably 90-95%.


Drove home in the BIG wind & pouring rain, hmmm, a track session. Arrived in Hoppers, thankfully the rain subsided and I got down to the track and it looked like maybe 1 hour without rain (here's hoping). I went out on the local roads for 15+ min to warm up, returned & did some stretching followed by 7x70m strides, more stretching. I know the legs are heavy & the wind is VERY strong, probably the worse I have seen it in a long time. 4x800 tonight, with 2 min recovery, did the session with young Dave... (Wes A's will understand).

Splits: 3:02, 3:04, 3:06 & 3:06, a lot slower than normal, but the wind was strong and of course last saturday has taken a 'toll'.


Watched Bekele run last night, excellent race!

Mon 08 Aug, in the gym

8km today & week

Ankle is still not 100%, probably 85ish, so I stayed in the gym and used machines. Freerunner machine an easy 8km, no impact. Then onto the bike and did 5k at 30kph, sitting between 125-130bpm. Lots of core stuff too.

Sun 07 Aug, sore ankle

No run today today, as mentioned in yesterday's entry, I rolled my ankle and there is a sore spot on the outside of my left ankle, on and just below the ankle joint.

I got 5 sessions in last night with ice and popped some anti-inflams. Woke today to find only a little swelling and some slight discolour already, which is good. If I had to I reckon I could run on even surface today, but I know better and will ice some more and take the family out for breaky.

Sat 06 Aug, 16km X-C race @ Frankston

79.9kg, 20km today, 69km for week

The long drive to Frankston was taken early to take Cameron to his State Team meeting and like all things associated with schools it was running late and was poorly organised, but....the uniforms look very good.

Got to the course only 45 minutes prior to Cam's race (a 'dog' of a race is all that needs to be said). When the U20 race started myself and one other Club runner followed and checked out the 4km course for our warm up. Lots of turns and some wet patches and mud, with a few very short nasty hills, one of which proved to be nearly on hands & knees on the last lap... Whilst completing my warm up and checking over my shoulder for oncoming leaders I stuck my left foot in a hole and rolled my ankle, ouch. The ankle was causing me some problems when I started to cool down, so some tape and a continual warm up was in store to allow me to race.

The race started and I tried to make sure I kept myself in the clear so I could concentrate on my footing. The first 2 laps were VERY hard and I was seriously contemplating withdrawing, my ankle was sore and the course was proving to be quite difficult. But I knew I was sitting in 4th spot for our team, which meant I was still in a Div 5 spot so I continued on, but our 5th runner was catching at the 1/2 way mark. But about 1k into the 3rd lap I started to feel stronger (ankle still sore on some turns) so I started to push harder on the downhills. With a lap to go I knew I was pulling away from Mick (5th Western A) and I was starting to pass a few athletes fro other clubs. With 2km to go I knew I was catching a Mentone athlete (main comp in Div 5), with 1km to go I positioned myself 10m behind him and sat until we hit the aths track (300m to go), sat alongside him at the 200m and then kicked home and beat him by quite a bit, Burkie reckons I am getting a rep for my kick and obviously I need to start further back, but I explained my tactics, which he just smiled.

After the race I was very tired and sore, straight after the race I got ice and started the icing process, so no cool down run, which a few hours later I did really notice. The St. John's guy looked at my ankle, he smiled when I mentioned that I did it on my warm up and still raced, you know, that smile... he did mention what ligament I gave a tweak but I forgot within minutes. Ice, anti-inflams and elevation, with possible physio if it isn't fine'ish by Monday.

Splits: 17:15, 18:38, 18:38 & 18:12 = 1h 12m 44s PB

No run on Sunday, :-(

Fri 5 Aug, an easy 6k

80.1kg, 6km today, 49km for week

Yesterday I had a day's rest, reason; a 6 car pile up on the Westgate Bridge, it took me 1h 45m to get to work instead of the normal 25 minutes. Lunch time it was pouring and I didn't feel that needy for a run and after work both Julie & I had other commitments, so a rest day was declared!

Today arrived in the city in time for an easy 6km along the river and then onto the Tan, very even paced. Normally I do not run the day before a long race, but I have a few sore spots and I thought the slow jog may help.


Tommorrow off to Frankston, Cam has a Schools State X-C Team meeting at 10am so an early trip to Frankston is instore, then Cam has a 6km X-C and I have 16km. The past 2 years this race has been at Coburg, last year easily was the hardest race of my AV life, 1h 22m 48s = 5:11 pace, I fell & slipt 2 or 3 times and lost my footing many times, so the flat & dry course I am expecting at Frankston should easily be a PB even without taking in account my better fitness.

I am not placing any time constraints onto my race until after my warm up run on the course. Whilst not overly fresh, I should do ok, I need to, I have promoted into the Div 5 team again.

Just checked my yearly totals, tomorrow will see me complete my 2000th km.

Wed 3 Aug, mid long run

79.8kg, 12km today, 43km for week

Interesting day... off for my morning run, no probs there, ran around Fawkner Park twice, then the Tan and then along the river back to Flinders St & then to Vic Barracks. Even pace, whilst on the Tan, I was using the markers to check I was sitting on 4:30ish pace, sometimes slightly faster & others slightly slower. Legs feel ok, not great but ok. Tommorrow I will do a sharpening session and rest on Friday and hopefully all will be fine for the 16km Cross Country race, it needs to be, I have discovered I will be in the Div 5 team, injuries & work commitments.

Received a phone call today from the Primary School V.Principal, fighting and fighting and then not allowing the teacher to separate him, and he is only 6........
As this has been brewing for awhile he had to be removed from the school for the day, as the heading said, an interesting day!

Tue 2 Aug, track session???

6km all up today (grrr) 31km for week

Returned home today from 2 days of Conferenecing and getting alot achieved, too bad the same cannot be said about the Wyndham Council. For months Western A's have had our hours reduced at the track and it has caused many problems, hence why I have been finishing work early to get at least one track session in a week. Three weeks ago we were told this would probably be corrected, but NO, the Rughby CLub do not agree and we cannot be on the track whenm they may be training????

I arrived at the track about 5:20 today with the hope of being allowed to train until 7pm but no I was told we have reverted back and we must be off the track at 5:45pm, the Rugby start training 6:30-7:00pm????

So I did a reduced w/up, some strides & then 3x400 and then pissed off home, very angry!!! Got home, Julie listened to me for awhile and then she told me to go for a short run to cool down, which I did. 5k on the road.

Mon 1 Aug, a bush run

11km today, 25km for the week

Today I have been at Aitken Hill Conference Centre, work Executive Group Planning Conference. The Centre was owned by BHP and was their World HQ Training facility for their Executives, but five years ago it was sold to the private sector. About 15 min past the airport on 120 hectares, so very nice for a run after a days conferenceing.

Out on some trails, with the kagaroos and rabbits, just over 11kms according to the Reception's walking track guide.

Sun 31 Jul, Monthly Stats & You Yangs

79.6kg, 14km today, 14km for the week

Well the month of Jul has come & gone, statistics for the month:
- Monthly kilometres = 290km
- Biggest week = 85km
- Injuries & niggles = nil, excluding heavy legs
- Races = 6k Road Relay (24:50), an ordinary 10k Road 'fun run' (41:49) & Vic 12km Cross Country Champs (49:23, noting that it may have been 400m short)
- Highlights = Ferny Creek 1h 45m, Bundoora race - short or not I ran bloody well & my track session of 8x1000 all between 3:47 & 3:52, 2-3 months ago I couldn't do 4 reps under 4 min & that was with 2 min recovery.
- Weight = have sat slightly under 80kg for more than any other month that I can remember :-)

This morning a small group meet at the front gate of the You Yang park, intent was 2 were running 1 lap and myself & Dave were doing that plus 30 minutes more, but not everything went to plan. We seen Adam with some Hobson Bay Hobos, they had just finished 2 laps of GCD and were looking like it had been tough work... ;-)

Off we went, a touch faster than normal (I think), I reckon we may have been trying to keep up with Narelle, but after a km or so it felt ok, in hindsight we were still probably going to fast but we had settled into that groove. Once into the hilly areas I could tell it was going to be a long day at the office, laboring on the hills but felt ok everywhere else. About 25 minutes into the run everyone was moving slightly away from me as we were going up one of the steeper hills. Today the unthinkable, I had to walk a few times :-( , my legs were tired, once returning to the flat or even small inclines I was fine, but the steep ones got me everytime. After the last of the BIG hills I zoomed down the BIG down hill, once at the bottom I found Dave, he was having BIG calf issues and was unable to run anymore and walking was very difficult. So I left him with the intent of running the last 20 min at my 10k race pace and then return in my car & pick Dave up. With 1km to go I was flying and then the last hill and I died, the legs just didn't have the ability to race up the hill. Still I finished in 65:14, which is pretty good considering the amount I walked today.

On return to the car park, I walked & drank water, had my banana, put my jacket on and then drove to pick Dave up, in a fair bit of discomfort it would appear. Overall an ok run but I know a few easy days are required.

Sat 30 Jul, Gellibrand Hill run

79.8kg, 14.5km today, 85km for the week

An easy pace 67 min in the Woodlands Historic Park, I started the first 10 minutes by myself and then returned to the car park to join in with everyone else. I knew that the majority of the juniors were on strict instructions for an easy one. I was at the front of the pack chatting with Cameron about stuff, especially how it was very slow and it was important to remain together for at least the first 20 minutes.

The rest of the run was slightly faster but still very close to 12.5kph (according to the bike riding coach), myself, Cam & Jason picked up the pace on the hills and then dropped back or ran around in circles until the girls caught up.

Very easy & enjoyable run. You Yangs tomorrow, probably 90-100 minutes.

Fri 29 Jul, Rest Day

The heading says it all, decided to take a day off from running, got to work earlier and finished a little later, got heaps of work done.

Tonight Western A's AGM, I have decided to drop one or 2 of my roles within the Club and just retain Secretary, Club Delegate for AV meetings & POC for all interested members (this is one I would like to lose). But will be getting rid of the Club Registrar, which is fairly easy but it does have a couple of weeks of activity & playing with money (dislike) and every bugger leaves it to the last minute which pisses me off. At least now in Sep/Oct & Apr/May I will be able to train instead of 'holding people's hands' and doing their bloody rego forms for them!!!

Well thats off the chest now I can go and do something else :) .

Thu 28 Jul, afternoon session

8km today, 70km for the week so far

Left the office at 3.30pm today, took advantage of an early start & no lunch break. Got changed and drop my bag & clothes at my car on the Tan. Ran an easy lap and then did some stretching at the Pillars, followed by 3 stride throughs of 50ish metres.

Starting at the Pillars I ran to the 500m mark, a recovery and then returned. 6x500m with a jog/walk quickish recovery.

Splits (recover):
1:47 (1:10)
1:47 (1:12)
1:51 (1:12)
1:52 (1:13)
1:51 (1:11)
1:54 (jog back from the pillars to Govt Dve)

The last couple were hard, lost a little form, I suspect a fairly big week. Last night I fell asleep in my chair watching the box at 10.15 (this is unheard of for me). But still I wanted a return to aa hard week. All cool!

Wed 27 Jul, mid week longish run

13km today, 62km for the week so far

This morning I wanted to get to work early so I could 'hog' the colour printer and do some athletics work prior to starting my own work. This meant missing out on my morning run, but the plan was to knock of at 3ish and get 60+ in.

And surprisingly the plan worked, minutes after 3pm I ran out the door with bag and walked briskly to my car and dropped of my gear, near the Shrine. From there I ran along the Tan crossed over the Swan St bridge and made my way down to MacRobertson bridge. I had been going for nearly 20 minutes before I couldn't feel the effects of last nights session. Cruising pace, back along the river until I got to Anderson St which I went up and then down Walsh, checked out the infamous Airlie St hill and then up Punt Rd, then back onto the Tan until I got back to the car.

Nice, needed to run the legs out, but I am a little more tired than normal, but that might have something to do with a few late nights too.

Thanks for the comments on my notes from yesterday Martin, you are very correct, I am not too worried about making my 1k repeats faster but really want to work on the recovery, 90 seconds, hmmm will be hard, but then if it wasn't hard everyone would be doing it! :)

Tue 26 Jul, morning easy run & speed session in evening

79.5kg, 23km today, 49km for the week so far

Didn't feel like starting work very early today, so I went for an easy 5km run through the city and around the outside of the barracks, then spent 15 minutes stretching my legs. Now sitting at my desk I feel great & looking forward to 6x1000 tonight.

Evening session
Arrived at the track at 5pm and did a few laps of the complex with Dave, bit of chat & stuff whilst warming up. Minimal stretching and 3 run thrus. The wind is up which did cause a few concerns, but...must get on with it.

A few days ago I sent an email to Burkie thanking him for efforts in the past months & all of his time & effort with helping me work towards my goals. I also reminded him of some of my goals (sub 90m for HM, sub 40m for 10, & Zatopek), well I think he must have decided it was time for me to up the 'anti'. Tonight's session, with wind & all, 8x1000k, normal pace & normal recovery (jog/walk).

We take off for our first rep, big gusts of wind on the corner leading into the back straight, hmmm, we'll hit this 3 times each 1k repeat. Both of us stick together and work on setting a solid but controlled pace, which is good considering we had 7 to go. Young Dave joined in on our 2nd rep and did a few 1km reps and then some 600s with us. We agreed we would change our starting point (start at the 200) on the 5th, which meant only hitting the big winds twice per rep.

Splits & (recovery):
3:47 (1:35)
3:47 (1:43)
3:51 (1:50)
3:53 (2:02)
3:52 (1:47)
3:51 (1:52)
3:51 (1:53)
3:46 (4 lap cool down)

The 2 min break was me, preparing for 4 reps to go. A great session and very pleased with the results and consistent times. Burkie suggested that the recovery times must get closer to 90 seconds, oh shit, that's going to be hard!

Of course Dave was consistently in front of me by a few seconds each lap, but its great to have someone to start & finish with and of course chase around the big brown/reddish circle.

Mon 25 Jul, figure 8 course

79.4kg, 12km today, 26km for the week so far

This morning I arrived in the Southbank area just after 7am, feeling great, no soreness from the past few days. I parked along the Tan and was intending on taking off from there and not dropping my clothes at work. But I was unsure of my toilet requirements, so I did a 8 minute w/up first. After my toilet break :-) I started my session for the day.

I ran along the Tan at a cruising pace, up Anderson for the first time. The course is up Anderson, turn left, down Walsh, turn right, up Punt, turn right, down Walsh, turn left up Anderson again and then I repeat. Figure 8s. When I complete the third trip up Anderson I turn onto the tan and I pushed hard back to Govt Dve. 44:58, an excellent run.

Sun 24 Jul, easy run along the Werribee River

79.5kg, 14km today, 14km for the week so far

The majority of Burkie's squad were meeting at Wyndham Park at 9am, myself & Cam got there early so we did 10 minute before others got there.. Then myself & Mick went for 60 minutes along the river, up past President Park & Riverbend Reserve, then returned along the opposite side, chatting the entire way and just rolling the legs over.

On return I did about 10-15 minutes of stretching on my mat. Cam did the same, but on return to the park he did some running down hill training with Burkie and then he helped out a couple of the young girls with the same drills.

Sat 23 Jul, Vic X-C Champs at Bundoora

79.5kg, 18km today, 67km for the week so far

This morning I went to Cobbledicks Ford with Connor for his cross country race, this is the hardest race in his circuit, a big hill & downhill. No soccer today, cannot fit both in, but this ensures that he will finish 3rd in his age group, which is good considering he missed so many races, but there is no doubting he never would have won the U6s this year, young L beats all of the U7s and only 1 or 2 U8 beats him.

Left home 12:10pm with Cam , pick up Adam and arrive at Bundoora a hour before Cam's 8k race, he needs a good one today to get his confidence back, too many problems with his breathing. Cam's race was extremely good, a great time and no breathing problems, finished 9th!!! :)

I had already run a lap of the course prior to Cam's race and I went off for another 2k slow run 45 minutes prior to my race. Very windy today, but the course is hard under-foot, the wind is in our face going up Mt Cooper.

All of the Western A's start together (7 only, 1 short for 2 teams :( ), move off at a good pace and I want to ensure I stay with a big group to hide from the wind up Mt Cooper the first time, which I did sucessfully. I thought I would run my laps about the 13 min mark, but not so, the first lap was 11:55, too fast???, I hope not.
On my 2nd lap I noticed I was quite close to Gary (my uncle who I have never beaten), I was now concerned that I was going too fast, but I continued on. My third lap up Mt Cooper I made the passing move on Gary and I was in the unknown, but continued on strongly. On the downhill, prior to the road crossing, Simon Field zoomed past me and made me feel very slow, WOW. It wasn't for another 150m or so before a couple others past me. (note: I was lapped by 6 runners).

Once I started the 4th I concentrated on continuing my pace and once to the top of the hill I worked the down hill and tried to start working on guys ahead of me. I was feeling good and tried to move faster, I was slowly gaining on a few, after crossing the road a young Collingwood athlete caught up to me and sat directly behind until the final small hill when you can see the finishing line, he made a move to my outside and I tried to increase my pace, he remained next to me, we started to hit the straight he took off and I responded as fast as I could, I wasn't catching him but I did pass 3 others in the final 50 metres which I never would have if not for this final surge.

I look at my watch, I cannot believe it, I ran 49 minutes & 23 seconds!!! Last year 56:59. Splits: 11:54, 12:25, 12:36 & 12:27 This year is the first time I have consistently run faster last laps.

I am so happy with this time, I can hardly believe it. :) :) :)

Thu 21 Jul, a local run

10.5km today, 49km for the week so far

Another busy day today at work, arrived just after 7am, intended to run at lunch, discovered that I missed my run at 2.30pm when I stopped fo lunch, hmmm.

When I got home I changed and out the door for an easy 10 1/2km in just over 45 minutes. Nice and easy, blew out the cobwebs of a full day. Local roads & paths from home past plaza, fire station, police station, DPI, past the track, over railway line down to Hoppers Club and back home.

Stretched whilst listening to reading from Connor from his grade one readers. Plan for an easy lap of the tan tmw.

Race on Saturday.

Wed 20 Jul, went for a walk

0km today, 38km for the week so far

Arrived at work early to today to put final touches on a large conference that I had to organise for 60 people and played catch up with e-mails and stuff.

I was going to go for an easy run at lunch but instead I just enjoyed a relaxing walk in the park for 30 minutes.

Tue 19 Jul, light track session

10km today, 38km for the week so far, 80.0kg

Well things are not great, back is tight, legs feel heavy and actually they feel like I have done a hard hill session. Track session tonight, will not be a big one.

Arrived at the track and went for a run with Dave, just over 16 minutes, a few light stretches and a couple of strides to loosen up. Light session, 5x600m Burkie has set and young Jason as a partner.

Splits & recovery:
2:11 (1:15)
2:08 (1:15)
2:08 (1:17)
2:10 (1:19)
2:04

Two lap cool down and then dressed and jogged home for 17 minutes.

Probably no run tomorrow, unless I can squeeze it in at lunch, organising a big conference in the morning.

Mon 18 Jul, around the G etc

9km, 28km for the week so far, 80.2kg

Felt fine this morning, still pissed about yesterday, but I'll get over it. I sent an e-mail to Start to Finish just to let them know I wasn't happy with the directions at the HM loop and gave them some positive thoughts for the future running of that particular event. I didn't tell them this, but I cannot see me running another S2F event for awhile, they are over priced and I have had regular problems with their organising & overall conduct of races. The Sri Chinmoy do a much better event.


Today I ran into the city then around the MCG over to Goschs Paddock and around the outer Tan, cruisy pace, rolling the legs over. Very cool this morning, wore my nike tights and white coolmax T, gloves would have handy but they were in the wash.

Busy day today, up & down the stairs heaps, so that was a good workout.

Sun 17 Jul, Sandy Point 10km Race

19km & same for the week

The Sandy Point 10km Race at Sandringham, road race and a flat one to 'boot', but known to be affected by the winds along the bay... Left home at 6.30am, according to Fox Weather it was 5 degrees and the wind was picking up. Arrived early and checked out the toilet situation, as per normal this is a let down for most fun runs. It is cold & windy and the bay sounds like it is as rough as the Bass Strait. 40 minutes prior to the start of the race, Cam & I check out some trails along the bay, the surf is up, which is not good as the bay shouldn't have surf, oh well it will be tough. We go for an easy 15 minutes and return to the car, change over to flats and do some strides and some stretching. Both of us are planning singlets and shorts, & I am racing with gloves.

Ten minutes prior to the race we make our way over to the start area in racing gear, we go back to the car to get jackets and we will trust the world and leave near the start/finish line (they we ok).

The race starts and I have a nice starting position, off we go, I'm probably in the first 20, once onto the roads I notice the wind, about a km into the race, a Sandy girl catches and passes, I link with her and she has a small pack following her (well done guys, 8 guys using a small frame girl as a wind barrier), I pass the 2km marker, 7.43, too bloody fast, about a km further that was confirmed, I started to feel the effects of the start and I dropped off the small pack, I was by myself and BANG the wind got me, 16:20 at the 4k mark and the race was gone. I struggled along and improved slightly but not much.

At the 9k area the HM runners were being directed to do an extra loop before returning back up the road, well no-one told me and here I am including an extra bit to my race, SHIT, a fellow 10k runner who was very shitty made me aware of it and I turned and only lost 15-20 seconds, back onto the road and finished the race without really increasing my pace too much.

41:49, not happy, even though this time is my second or third fastest, the whole race was a waste of time and effort. My mistake was the start and the first 2 kms, I did not remain calm and got carried away, I should know better.

2k Splits: 7:43 8:37 8:34 8:28 8:25

Cam too ran too fast for the first 4k and blew up in the final 3ks, he too did the extra loop, but the difference for him was that he did the entire loop and was passed by many who did not do this loop, but chatting with a few others I know of at least more than 20 runners who ran a part of or the entire loop in the 10k race!!!

I will be letting the organisers know that this occurred and they need to relook at this part of the race! The highlight of the morning was the 40 minute run along the Bay Trail after the race!

Now to prepare myself for the 12km AV race at Bundoora on Saturday.

Sat 16 Jul, the day before the 10km Race

49km for the week, 80.2kg

Didn't run yesterday or this morning, excluding a little bit of a jog taking the U6-8 soccer kids for a warm up. The weather was ok this morning but this arvo has set in badly, strong winds, wet & cold, forecast for tmw is 6-12 degrees, wet & cold with strong winds :-(







As you can see the weather is here to stay and has been affecting the majority of the State.


My predictions for the race, depending on the wind, not worried about the rain or cold, I am hoping to run between 39:59 & 40:30, there are 465 starters for the race plus any others on the day. I'm fresher with a few days off but I will have to wait & see.

I'll let the blogging world know tmw.

WOW 14 a day!

(s20StuMac)

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Thu 14 Jul, The Tan

49km for the week, 80.2kg

Didn't run yesterday, varying reasons, but....

Today I ran at lunch, I ran 2k easy and got myself to the Pillars of Wisdom for a fast lap of the Tan, well I was hoping, whilst I set a PB (previous time from Nov 2003) it was very soft, the legs felt like lead weights and I was breathing like a steam train.

Time: 15m 40s
Splits: 3.47, 4.19, 4.13 & 3.20

Not very happy at all & I suspect that the hope of 39:59 - 40:20 for Sunday is probably not a realistic time for right now. :-(

Tue 12 Jul, track session

42km for the week, so far 79.9kg

Today I don't feel any affects of the weekend run now which is good, I assume that my track session in the evening will probably not be one of the best, but it should be solid. My lower back is still causing some grief when bending down or after sitting for a long period at the desk, but no problems when walking or running. I still have the sniffles & a tickly throat but nothing serious, probably still remaining from last week.

Today Julie stayed home to spend the day with her visiting mum, priot to returning to Sydney on Wed morning, they had hoped to go to the movies and do coffee etc but there was a bomb scare at the Werribee Plaza and it was closed down from 9.30 to after 1pm.

I arrived at the track after dropping Declan at home after child care/kinder and picked up Cam. I ran 3 laps of the complex with Adrian (CR) and then did some drills & stride thru's, some stretching and then the light rain came in. So as a result I moved my gear off the track under cover and returned to run in the rain, 6x800, aim 2:55 with no more than 90 sec break which should be jogged.

Splits (recovery):
2.54 (1.16)
2.56 (1.22)
2.58 (1.39)
3.02 (1.50)
3.02 (1.42)
2.59 (5 laps of c/d)

As can be seen the recovery breaks ended more than they should have been & I included walking, after the third rep it was all an effort, but I got thru, a little down but still alot better than months ago.

Mon 11 Jul, in & around the parks

31km for the week, so far 79.9kg

Woke up at 5.20am this morning to get into the city for my run and ready for a morning conference. My lower back is heaps tighter and more noticeable, hard to put my socls and shoes on and I notice it more in the car when driving, but walking & running is ok 100%??? I did do 20 minutes of back stretching when watching "50 First Dates" last night, but with little improvemnt.

This morning I wore all black, black nike dri fit T & my adidas tights & shorts, probably could have done without the tights, but it was ok. I ran around the Tan for the first 10 min (using the 250m markers, I was travelling 4.45 pace), then I went into the gardens and jogged in there for a bit, back onto the Tan and did a quick 500m to check my pace (1:59, the exact pace for my 10k). Move over to Fawkner Park and did a lap and then returned to the Tan. I did another 500m at pace (1:58 :-) perfect), cruised until just past Govt Dve and did another a 1k at pace (3:55 very happy). A nice little confidence builder, after a hard day yesterday and having already run a few k's I was happy I could get right onto my 4 min per k pace.

Effects from yesterday can be felt a little when walking up and down the stairs at work, but my policy of walking the stairs on Mon-Thu will remain.

Sun 10 Jul, Ferny Creek run

19km for the week, so far 79.9kg

A small celebration for Cam last night, the last of Cam's mates left my place just before 1am, most were going to work or running in the morning in the local area. I decided to drive to Ferny Creek and meet up with Old Miler's squad at 8am, hmmm nice drive. Took just over 60 minutes as I turned too early when on the Tourist Rd and went touring the Ferny Creek, but made it in time to rush to the toilet and do some quick strethces.

Lots of Sandy, Malvern Runners & some MMM, but had the oportunity to meet again Eat Em, but for the first time, Pepster, Journeyman & Tiger Boy. Old Miler was slightly late due to the "Volvo" getting a puncture....so JM took us for an easy 8 min warm up thru some lovely lane ways that you would never seen in the west.

Returned to the main car park and caught up with Old Miler & KSC and the remainder of the group and we made off into the trails, for the first 15 minutes or so, everyone stayed together which was great, to be running with guys & gals who are capable of much faster was a pleasure.

Got to run some soft trails, with a bit of mud, and some nice hills which required a fair bit of effort, so overall a great session and a nice way to run 100 or so minutes.

My lower back is a little sore, ok when walking & running, but I do notice it when sitting and trying to bend down and stuff.

Sat 9 Jul, the race

61km for the week

Well it rained the entire day, and the wind picked up during the race adn got steadily harder throughout the latter legs. I ran second today, unsure where we finished, but I think the Div 7 team finished 5th ish.

A PB, but not surprised, I am fitter than last year, 24 min 50 sec (splits 12:19 & 12:31), fairly even, I'm sure I could have gone a bit faster.

Very cold and my lower back have stiffened up. The highlight of the day was meeting Shaun Creighton after all was finished. Shaun e-mailed me a few times over previous months, via CR, he has offered to act as a mentor for Cam over the Steeples and to help Cam's coach with any pointers that he may be interested in, for those who unaware, Shaun is the Australian Recorder holder for the 3k Steeple, 8:20ish in 1992 and he is also the AR for the 10000m, 27:31ish, competed in Olympics etc...

Club wise, we had a good day, 1st in Div 5 men, Div 3 women also won and the U20 men came second, I'm unsure about our 2nd women's team or the U16s.

More to follow about the results

Sat 9 Jul, race morning

49km for the week 80.1kg

I didn't run yesterday, normally for races of 10km or less I go for an easy run the day before, about 30 minutes, but yesterday I awoke with an obvious 'cold' onset. So I decided to take it easy, start taking some "Ease a Cold" herbal remedies and increase my citrus and water intake.

Its now Saturday morning and I have just checked some blogs for inspiration for my race day, still reading some GC blogs and I re-read MPHaz's blog as I found that very inspiring and I hope I can use that for bigger & further things... Today the family have made their way to Phillip Island with wife's mother (visiting from Sydney), so I am alone for the weekend, party..... :-)

Today I am racing a 4 person team relay of legs of 6.2km at Sandown racecourse, historically a windy course, last year I ran 26:15 and I hope I smash this by a few minutes, the Club is looking the strongest ever with 6 teams competing and a strong Div 7 team with me as No. 3, so here's hoping for a good one!

Thu 7 Jul, Cam turned 18 today

49km for the week

Today I decided to run at lunchtime, this would allow me to drop some Club Registrations forms off at Olympic Park and then do some short sharp work on the Tan, wearing a singlet in the 'warmth' of the day, how sad, thinking that 13-14 degrees is warm....

Left the office just after 12pm and cruised over to Olympic Park and dropped into the AV office. Then I ran along the river upto Anderson St, crossed the bridge and made my way back to the pillars of wisdom, where I did some hamstring, calf, quad & ITB work. Fartlek style work today, hard for 250m cruise 250m & then hard for 250m, then I briskly walked up to the cnr of Anderson and then turned jogged slowly back to the marker and did the same back. On return to the pillars I decided I would do some hill repeats to various points. Six repeats all between 25-28sec, short & sweet, jogging down each time. During this time I saw Old Miler & KSC with a group chatting prior to taking off for their lunchtime session. I then jogged back to the Barracks and back to work.


Happy 18th Cam. I picked Cameron up from training tonight and brought him back to my place for dinner and then I was took him back to where he was meeting his mother. I gave him a piece of paper for his birthday, before opening, his comments were, "gees dad you're getting cheaper each year (no card, no paper & what appeared to be no present)". Opening he found a CarSales.com advertisement for a used car upto the value of $2500, he was VERY happy & of course I am very happy that I am in a financial position to be able to do this for him.

Wed 6 Jul, Yarra River run

39km for the week

Felt ok this morning, can feel some spots in the hip area, but nothing I'm concerned with, I just think a few body parts were pushed around in last nights session.

The first 40 minutes of my run along the Yarra, felt great but then I started to tire fairly quickly so I dramatically reduced the pace and didn't worry about trying to finish off harder.


Sandown Relays this weekend, I will be in the Div 7 team, 4x6.2km. Western A's will have the strongest team in Div 7 for the four years I have been involved, so very much looking forward to it. The Club are looking good this weekend with six teams, 2 open men, 2 open women, 1 U20 men & 1 U16 women - WOW.

Tue 5 Jul, some 600s

25km for the week

Arrived first at the track, threw my bag over the locked gate and took off for a 20 min easy warm up on the back roads between Hoppers & Pt Cook. Arrived back at the track, already just after 5pm and you can feel the evening dew starting to set, I put on my vest jacket and do some drills, heel to bum, high leg lifts, side steps etc, then 5x70 stride throughs at pace. Followed by some good hamstring stretching & some calf stuff.

Whilst I am doing my drills & stride thru's I noticed that Adrian (CR) was doing a few laps of the complex, so this meant I may have someone to follow on the track, depending on his program.

I suggested earlier on the phone, Burkie has suggested 8x600m with a short break, diagonal cross over jogging. A little faster than normal was planned was aiming at 85sec per 400m (hmmmm). Adrian tells me that he wants to do his 600s in 2 min so he will start on my outside and join in, which is great, I enjoy the company, even if I'm following.

Splits & (recovery)
2:07 (55s)
2:08 (57s)
2:08 (1:00)
2:05 (1:20, deliberately longer)
2:05 (1:04)
2:07 (1:05)
2:08 (1:05)
2:04 (walked 200m).

One of the juniors (13yr boy) joined in on my 4th and finished my session with me, always nice to be reminded that a 13 year old can easily do... I finished off with 5 laps to cool down.

Mon 4 Jul, missed my long run :-(

79.9kg 14km for the week

I didn't get out for a run yesterday, I was contemplating doing a track session instead of my long run, the boys could have mucked around in the jumping pits or the steeple chase water jump, but I decided to have a cooked breaky with the boys and go for a swim. The family must come first, sometimes.... :-)

Monday morning, arrived at the Barracks just after 7.10pm, not sure of the temperature but it was more comfortable than it had been for awhile, coolmax T & shorts today. I made my way down towards Albert Park, 2 laps, the first was a cruisy 21:50 and the second was 20:33. On my second lap I sat on 4:30 pace for the first 2km and then pushed up to 4:20, 4:15 and flat out for the last 700 or so, a nice way to finish off and then I jogged slowly back to the barracks, 8:30.

Felt strong, but that probably had something to do with an easy week and weekend. Will remain a mid pace week, with the 6.2k relays on Saturday.

Sat 02 Jul, Brisbane Ranges

79.8kg 56km for the week

This weekend I am a single parent and so running will be difficult, but not impossible. A large group of Western A's are meeting at 2pm at Boar Gully in the Brisbane Ranges (near Bacchus Marsh), followed by a BBQ.

Arrived at 1.40pm, Cam looked after the boys for 25 minutes whilst I went for a warm up and then pushed for the last 15 minutes, I returned to the camping area and stretched. Then when every one went for their 60-90 minute runs I went and set boys up on a hill with their toys, drinks and snacks. I started at the bottom of the hill and then moved up the 250-300m hill at my 5k ish pace and did continual repeats x 30, a nice work out without being a killer.

Boys had a hoot, saw a koala & a few kangaroos and enjoyed having dinner in the middle of the bush over an open fire.

Fri 1 Jul, the start of a new month

Site Meter for the past week:

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Page Views

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I thought whilst enjoying the simplicity of blogger image I would include a picy of Cameron (17) going on to a second place in a open age 5km race at Sri Chinmoy @ Burnley in March 2005.








Some thoughts & stats for the month of June 2005.

TOTAL KM JUN (MAY): 285km (306km)

YEARLY TOTAL: 1665km (1380km)

EXCUSES: Should have easily broken 300k this month but lost days when tired last week and lost 25-30km with bug over last 2 days. 8 days off, the most off in a month this year! Weight at the end of the month =80kgs

PROBLEMS: Tummy bug, no leg problems at all.

RACES: 15km Road Race @ Albert Park = 1h 2m 36s (PB 5m 11s)

UPCOMING RACES: 6.2km Road Relay @ Sandown & 12km Vic X-C Champs @ Bundoora 23 Jul, possibly 10km @ Sandringham 17 Jul.

GOALS: Get back into another month around the 300+ kms & of course working towards 40 minutes for 10km. Hopefully run my 2000th km for the year this month, but with 3 races this month I may struggle to build up the kms, I will need to be conscience of this!

Thu 30 Jun, track session

79.4kg 44km for the week so far

Well the weight is down, but not a real weight, I think still down from the bug, yesterday it was 78.3kg, amazing how much fluid can be lost. Onto better subjects, my running has had to take a backward step with looking after the boys during school holidays and this bug, I missed Tue arvo & my mid week long run, bye bye 25k +.

I went to the track tonight for a session and caught up with a couple of the guys, we did 3 laps of the VU complex and 4 or 5 stride thru's. The plan was 6x1000 @ 3.45 and float 200m, 1.45 rest (which blew out to 2:00), but it didn't work out that way, not feeling the best, partly from the race on the w/e and I suspect the bug I had a few days ago.

Mid session, I changed to 3x1k & 2x800m, splits: 3.42 3.42 3.51 3.04 3.05 , time wise the splits were still better than I could ever had hoped for 6 months ago, I knew I was pushing harder than I wanted and the form was suffering, so I opted for 3x1k only and then remain happy with 800s with a slightly longer break, running to meet up with Dave who continued on with 1k's.

Four laps to cool down, it was only then I realised it had been lightly raining throughout the session. Adrian (preparing for his first race for the season), did 5x1k & 5x400m, all quicker than I could do...

Checking out if the new image function works for me

Well a nice little surprise, I notice a week or 2 ago that Blogger had set up an image loader, today with some time up my hands I tried it out & it works, which is good, as I wiped my computer a few weeks ago (lost my 2005 Running diary :-( ) and of course lost the Hello program, so I'm very happy I can now load photos without any other software filling my computer.



Photo was taken by Obi-Wan (CR) after the Half Marathon at Sri Chinmoy Williamstown in May 2005.





Sri Chinmoy 10k @ Burnley in March 2005



This me and the Vice President of the Victorian Masters, after being awarded the silver medal in the O35 800m, Tony is also a member of Western A's.

Tue 28 Jun, morning & afternoon sessions

80.2kg 34km for the week so far

Today I decided I would squeeze in two sessions, the morning was more about stretching. Arrived in the gym (inside, so warm), jumped on the treadmill and punched in 2km, first one ran at 10kph and the second was at 13kph, then lots of calf, achilles, quad & hamstring stretching. Then I did some ab work on the balls, upper & lower and then did some glute & lower back stretching. Finished off with some more ab & core work and a quick finishing stretch on all of the major body parts.

Afternoon session: Well sadly the afternoon session did not happen... About 11.30am I started to feel slightly unwell in the tummy and by 12.15pm I was not well but was hoping it was just a short feeling, but by 1pm I was in the toilet and the vomiting thing was happening. Left work and got home just after 2pm, hopped into bed, no more vomiting but felt unwell until 9pm or so where I manage to eat a couple pieces of toast with vegemite.

I awoke this morning (Wed), feel ok but lacking energy, but I haven't eaten since morning tea yesterday (excluding toast), I will wait and see how things go before I decide to run or not. Home duties for the remainder of the week with the boys and their school holidays.

Mon 27 Jun, river & then into Sth Yarra

80.5kg 32km for the week so far

Off for my run in the city at 6.50am, a bit earlier today, kids at home and was able to get out the house a little earlier. :) Cold this morning, and I forgot my gloves :( Wearing tights, dri fit T & nike running hat (forgot beanie too), I made my way down to the river from the barracks and ran along the city side until I got to Chapel St bridge, then along Chapel until I get to Commercial Rd upto Fawkner Park, thru there along the grass paths and back to the barracks.

About 10 minutes stretching and chatting with Mick about yesterday's race.

In a combined race of 410, I crossed the line 226th, our 5th male out of 6th.

Sun 26 Jun, Round 4 Albert Park 15km

80.5kg, 21km for the week so far

Left the house at 7am with Cam and was stopping on the way to pick up one of our injuried Club runners to act as an official for us today. Its about 3 degrees, but there is NO wind and it looks like it will be a great day to race. Cam's race is at 8.30 & I'm at 9am. On arrival at Albert Park, get the admin out of the way, pick up race tags and get our 4 officials registered in.

8am, myself and 4 others go for a run to start up our warm up and to check out the course, so we run a lap of the 3.8k course so we know what to expect, I think the course looks better than previous years... I hope I go well.

8.40, Cam's race starts 9-10 minutes late, a big pack, all of the underage together and of course the U18 & U20 men are very fast and competitive. Cam raced last Sat & on Wed so he hasn't had the ideal prep, but he was feeling good prior, he crosses the line 17th overall in 16:03, the winner ran 14:12, five young men under 15 min for 5k, WOW.

9.05, the open men & women commence, after the first km I have ascertained I started to far back and I am moving through the pack for the first few k's. The first 5k I do in 20:38, I feel good but I am conscience of there still being 10k to go. The second 5k in 20:37, which is excellent, I struggle a little around the 12k area and try to guts it out, but in hindsight I could had pushed a bit more, the last 5k in 21:30 and cross the line in 1h 2m 36s, which is a 5m 11s PB from last year, WOW, very cool. For the final 7k I was alongside or just behind Chris B. (a CR) who runs for Collingwood, I beat him in the 10k but today he got me.

Finished the day with a 2k cool down and I am very happy. All is looking good for a sub 90min HM and working closer to the sub 40min for 10k.

Fri 24 Jun, couple of laps around the Tan

Cold this morning, as I am going easy I decide to run in tights, LS dri fit & beanie. Two laps of the Tan with a bit of a slow jog around the barracks and over to Government Dve, first lap was 19:10 & my second was 18:40. I haven't run this slowly around the Tan in a long time and I felt like I could of gone on for hours, but most importantly I felt great.

This morning I woke up at 5.30 feeling like I hadn't run for days, very happy with that, starting to 'fire' up. Massage tonight, rest again tmw and ready for Albert Park 15km on Sunday morning at 9am. Hoping for mid 62s, last year mid to high 67s.

Edit: Friday evening, had my massge at 7.30pm, very relaxing, all is good but I do need to concentrate on my stretching of my hamstrings, Narelle did say she could have really worked the hamstring BIG time, but as she knew I was racing she took it easy, legs feel great now.

Thu 23 Jun, rest

Yesterday I sent an email to my coach, gave him a copy of my last 4 weeks training and how I was feeling very tired and heavy when running. Noting I had been averaging in the low to mid 70k's for the past 3 months and then stepping up to mid 80s wasn't a concern but obviously the need for a light week was due. With the 15km Race at Albert Park this Sunday, I wasn't going to improve my times with anymore training this week so he suggested take Thursday off, very easy run on Friday and if I was financially able a massage from Narelle.

So I decided this all sounds good and I know I've done the work so a few days will reignite the flame and hopefully freshen me up for Sunday. So no run today, about 5k tommorrow and a 60 minute massage at 7.30pm, no run Saturday and race 'hard' on Sunday.

I'm starting to feel good about this now.

Wed 22 Jun, on the treadmill

Well I decided that I couldn't be bothered running in the cold and I was able to get onto a tready in the gym at the Barracks. I ran 7.5km, the first 2k was at 12.5kph, next 2k at 13kph, next 2k at 13.5kph and the last 1k at 12kph, then about 500m at 8-10kph to cool down.

After last nights session I pulled up a little tight in the lower back (which I have become to notice in the past weeks) and I felt a little sluggish too. I'm starting to think I might have over done the past 3 weeks with the 80+kms, but they are k's in the bank. A few more days before I need to be fresh for Sunday's 15km at Albert Park, which shouldn't be too much of a worry.

But just to be safe I have sent a detailed email to the coach asking for some advice and reminding him of my wants for the rest of the season.

Tue 21 Jun, speed session

Arrived at the track on time for a change, 4.30pm. Warmed up for 16 minutes with easy running on the local roads with 2 training partners, 5 stride throughs and some limited stretching.

Tonights session, is 6 laps, 4 laps, 3 laps, 2 laps & 1 lap all at 90 sec with a 300m floting recovery. Was enjoyable, different distance each time and of course the last lap was slightly faster, 76 sec....

Splits:
6 laps - 1.31 1.28 1.26 1.31 1.33 1.34 = 9:05, 2:37 recovery walk/jog
4 laps - 1.33 1.33 1.34 1.37, 2:39 recovery walk/jog
3 laps - 1.33 1.34 1.37, 2.27 recovery walk/jog
2 laps - 1.30 1.30, 2.31 recovery walk/jog
1.16, a fast one, tried to go with Dave, but he got me with 80m to go, gotta love a fast finish!

Jogged 15 min home for cool down.

Whilst I enjoyed the session, I knew I was a little down from normal, 90 sec laps is vry within me, so a bit tired I suspect from big weeks, or it was one of those days.

Mon 20 Jun, rest

Couldn't be bothered this morning, so I have officially recognised today as my rest day. The last 3 weeks have been 78, 82 & 84km so a lighter week is due and I can prepare for a good 15km race on Sunday at Albert Park, round 4 of the AV Winter Series.

Sun 19 Jun, Declan's 4th birthday

Arrive by myself at the You Yangs at 6.35am, very early, very dark, cold & very wet. Its lightly raining, and it continues too for the entire 90 minutes that I trudge around the YY park.

I hop out of the car, tights, gloves, T & beanie. It's so dark with no natural light yet and of course no street lights, luckily the first 10 minutes or so are on ashphalt. Light rain and very dark, strange surrounds, a bloody wallaby jumped out in front of me and made me jump out of my skin......

My beep went on my watch at 7am, still dark and I am surrounded by trees and of course the clouds are keeping it darker than normal. I set on GCD until the latter part of the run, waiting for it to light up before I go investigating on unknown trails, adding onto my distance, very busy this morning and I want to be home by 8.30ish.

Finished my run, towell down, shirt off and put on a dry beanie and a running jacket, and a blanket on my car seat (forgot track pants). Drive home, 25 minutes, legs are getting cold even with the heater on...

A nice run, happy to have completed. A party with Declan's friends this morning in Altona, 15 little friends.

A very good day!

Sat 18 Jun, U20 State Cross Country Championships

Cameron, my son who turns 18 in 3 weeks (for the few who haven't heard me go on about him), raced in the Victorian Schools State Champs today, this is the best of the best who still attend school across the State.

Cam finished 10th today in a 4x2k lap race at Bundoora, this is the best result (5th attempt) in this very classy competition for him and his first time of being selected for the Vic team at the Nationals to be held in SA in late August. Dad, his coach & athlete are very proud. And with his team mates finishing 7th and 14th (a possible selection) they are all on a 'high'.

Very happy with this result as Cam has been nursing an upper back problem which results in a breathing difficulty when he tires and is really pushing himself, so he has been having 3 or 4 physio sessions a week for the past 3 weeks ($$$), but it seems to have helped considerably.

Unsure if he will be in the No1 team or No2 team (complicated system), but he will be going to Adelaide wearing his Vic uniform for the first time in a Cross Country event (last time was U18 2k Steeple at the AIS).

For those wondering, yep a few $ will be spent here to represent his State at the highest level, hoping for $ assistance from his school and maybe even his employer has mentioned something (MacDonalds). I hope so!

Sat 18 Jun, early run in Hoppers

Out the door 6.30am, 7 degrees according to Foxtel weather channel, but with soccer for Connor & Cameron's State Cross Country Champs, this is the only time I will squeexe it in.

A 11.2km course from my front door, ease into the run, gloves, T & tights, get to 15 minutes and then pick it up to 10k race pace until 5 min away from home where I settle into a cruise.

Shower & change, porridge for breaky, and off to soccer, watch the U8's & U7s play 2 friendlies... :-)

Thu 16 Jun, lunchtime run

Today I decided I would try and dodge the cool morning and run at lunchtime, but 15 minutes before I started I checked 'weatherzone.com.au' and it was only 11 degrees and it was starting to lightly drizzle......

Up & down the stairs at work, first forgot my security pass and second time I forgot my watch, grrrrrr! Made my way out of the Army barracks and along the Tan to the 'pillars of wisdom' hoping to catch up with my uncle, not a planned visit, just assuming he would be there, but no, so I made my way down the road and over to Goschs Paddock and around the MCG's outer parks and over & around Fitzroy gardens, sitting on 4.30 pace.

Run here & there and made my way back to St Kilda Rd thru some parks I have never seen before and ran for 40 minutes, 25ish at 4.30 pace. Nice run, got to wear a singlet and shorts, but it was a little fresh.

Fri 17 Jun, early

Out of bed at 5.20am, get ready to get into the city early, via Connor's friends & Childcare and get me out for an easy 45-60 minutes, but NO... Connor awakes and starts vomitting everywhere, well wife was running a course today so its me.

A quick check of the watch, 6.10, wife confirms she can leave no later than 6.45am, so out the door for an easy 20 minutes, and I will do a 20 minute stretching session when I get home. :-(

These things happen and a bit of maintenance is always good.

Wed 15 Jun, semi long run

Weight this morning, 79.5kg. Cool morning, coolmax T & tights and I make my way down St Kilda Rd towards the bridge and start running along the Yarra. With the knowledge of my boss not in today, my start time is not too important, so I am thinking 80 mins.

I start a little too fast and pass St Kevin's College and few minutes earlier than I thought I should have so I slow down a little. Its here I cross the long pedistrian bridge which has red cushioning (?), I continue on until I pass Kooyong Tennis Centre, I walk for 1 minute and then turn around, walk for 1 minute and then recommence running.

A beautiful morning, clear sky, sun coming up and lots of steam coming from my body.

I have finally worked how to do my blogging at work, which is cool, especially as my computer has died at home and is with a technician ($$$), I'm thinking its time for the 6+ year old machine to move into the kids play area and for me to get a new box & of course a flat screen (& Julie agrees, I better hurry up and buy before she changes her mind).

Thu session to be done at lunchtime.

Tue 14 Jun, track/speed session

Arrive at the track and find there is going to be a group of 4 tonight training, excellent, all (kind of) agree with the 2x2k & 3x1k session, 2 min jog/walk recov. We do our warm up within the VUT Complex and do 3 laps, just over 16 min, some stretching and then get into it (forgot my stride throughs).

Start off 3:46 & 3:50 for the first 2k, very happy nice start, a 2:10 recov off again, this tim 3:49 & 4:05 not sure what happened here, lost concentration and didn't push thru??? 2:15 break and into the 1km reps, 3:55, 3:57 & 3:50. Happy with the session and completingthe extra km compared to normal, will do again in 2 weeks and will work harder to ensure all are under 4 minutes and work on the recovery, concentrating on the 2 min and not allowing myself to creep over.

Jogged home, just over 16 minutes. Found myself very tired 2 hours later and very hungry (even after a big dinner). I think the past few weeks is starting to catch up with me, I have been trying to concentrate on loading the weeks.

Mon 13 Jun, Public Holiday & recovery

With the public holiday a large contingent of Western A's made our way to Wyndham Park at 9am. Wearing beanie & tights I went for a slow run with some of the sprinter girls (who are slowly introducing distance to their system), we ran for 42 minutes approx 5.15 pace, a great pace for my recovery after the near 2 hours around the YYs.

After finishing running with the girls I did some stair drills and then some bounding drills along the path and finished off with some fast 20m hill sprints and some fast down hill running (50m).

A nice way to start a cool day, an easy session.

Sun 12 Jun, You Yangs (110 minutes)

The plan was for a group of 6 to meet, with 3 doing just one lap of Great Circle Dve and the other 3 to do this and then continue on for a further 40-45 minutes, but due to work & other reasons only 3 of us made it. Myself & CR Adrian were doing 110 & Mick was doing the lap of GCD.

Just as we were taking off I meet up with a few Hobson Bay Runners, in particular Repo man, they had come out for their first experience of the big YY hills. After a few minutes of chatting we took off as a group of 3 for the first 30 minutes and then seperating and meeting at the finish.

My legs were very tired from the past weeks activities and the big hill was very hard (walked for 1 min to recover), I still finished the lap in 66 minutes but I was disappointed in having to walk for the little bit.

A short break of 2 min at the car, drink etc and then made my way onto the horse trails for 43 minutes with Adrian. Good to have another 110 minutes in the 'bank'.

Sat 11 Jun, Gellibrand Hill

A rest day on Friday due to 3 year old having 'hand, foot & mouth' disease and not being able to attend child care, he is getting better now. I needed the rest day.

Saturday afternoon Club run at the Woodlands Historic Park, commonly known as Gellibrand Hill, which overlooks the airport. A nice paced 62 minute run with Mick, felt a little tired on the hills but everything else was fine. Good surface and little mud, nice to run with the kangaroos and such.

Thu 09 Jun, repeats of Anderson St hill

WOW its raining, some rain overnight and some morning drizzle whilst driving into the city. My plan today was to do repeats of Anderson St but the rain...hmmm... I'm thinking I might do the figure 8s of Punt Rd hill and Anderson, therefore more of a 50-60 minute hilly run or will I do the sharper repetitive sesion??? Stick to the original plan, thats the one the coach thinks I'm doing.

I start inside the Barracks and run to Coventry St and go into the Childcare to let them know that the 3 year old has 'hand, foot & mouth disease (rampant in melb city childcares at the moment). Then back out into the rain and make my way around the Tan to the bottom of Anderson St, the track is very wet and I have picked up a lot of mud on the legs, oh well.

Advantage of it raining is that the hill is absent of people and I shouldn't have to do much dodging, I may investigate Old Miler's suggestion of Airlie st, I think I know which one that is. Start of, and I feel slightly slower than previously, anyway the splits are: 1:27 1:31 1:27 1:35 1:29 1:34, recov jogs b/w 1:57 & 2:03, most of the splits are 1 or 2 sec slower than last time, but I felt I was working just as hard. Finished the run along the tan, back of the singlet very wet & muddy and a good flicking of mud all over the legs, very cool.

There was no doubting I was going to run today, even though it was raining, the temp was very mild, expected top today of 21, very warm for this time of the year.

Rest tommorrow, my turn to look after the diseased one...

Wed 8 Jun, run along Yarra Trail

A mid paced 60 minutes today, only problem was a little chaffing, grrrrrrr. Ran through gardens and then along the Yarra upto MacRobertson bridge and back. Short note tonight, family duties.

Tue 7 Jun, the normal set of 6x1k

Arrived at the track about 4.45pm and went for a 16 min run with 2 friends from the Club, lots of chatting. Arrived back at the track and did 6 stride thrus, trying to make each one slightly faster.

I have been thinking its nearly time to change the 'base', but I'll still do the 1000m tonight, but I will ensure I float the break and never walk and then take off immediately.

Results: 6x1k, 3.45, 3.49, 3.51, 3.51, 3.52 & 3.50, floated for each 200m, no walking at all, shortest break 89sec and longest was 93sec. Happy with the set, may consider doing 1x2k and 4x1k next week, will chat with Burkie.

Mon 6 Jun, off to the Sth Melb beach

This morning was fairly cool, I wore a long sleeve top for the first time and regretted it after 20 minutes, my arms get to wet and sweaty, a T would have been fine.

Took it easy, even walked a few times, just for 10-15 sec, just to remind myself to go EASY. I wanted to be easy after the 100 minutes yesterday, but still do some k's. Within the barracks and to the beach & back in 40 minutes.

AV Ladders after 3 rounds

Below are the ladders for the Divisions that Western A's compete in.

Men Div 5
Club Name Total Score

Mentone 37
Western A's 34
Collingwood 3 29
Coburg 2 23
Diamond Valley 3 21
St Stephens 19
Tralagon 2 16
Ivanhoe 15
Eureka 2 11
Ballarat YCW 3 4

Men Div 7
Collingwood 5 27
Box Hill 3 23
Mentone 2 22
Western A's 2 20
Glenhuntly 6 16
Knox 4 15
Melb Uni 4 11
St Stephens 2 10
Malvern 4 9
Collingwood 6 8
Ringwood 2 6
Mentone 3 4
Nunawading 3 3
Knox 5 2
Diamond Valley 4 1
Box Hill 4 0
Geelong Region 3 0
Box Hill 5 0
Knox 6 0
St Stephens 3 0

Men U20
Western A's 31
Frankston 1 26
Yallourn Newborough 11
Geelong 10
Knox 10
Box Hill 9
Frankston 2 8
Ringwood 6
Collingwood 0

Women Div 3
Tralagon 2 22
Box Hill 2 18
Essendon 2 13
Western A's 13
St Stephens 11
Eureka 2 10
Glenhuntly 3 10
Frankston 9
Essendon 3 8
Western A's 2 8
Mentone 6
Doncaster 2 5
Melb Uni 2 4
Knox 3 3
Collingwood 2 2
St Stephens 2 1
Essendon 4 0

Women U18
Frankston 1 26
Essendon 21
Keilor St Bernards 17
Box Hill 11
Diamond Valley 9
Ballarat Region 9
Frankston 2 8
Western A's 6
Glenhuntly 5
Ballarat YCW 4

Sun 5 Jun, long run

Yesterday I didn't get up early enough for my run so I took the day off. Between 3 hours at Connor's Soccer family day, going to Swans V Carlton and then out for dinner, there wan't much time after sleeping in until 7.

Sunday, a different story, out the door at 7:20, Cameron driving and we go out to the You Yangs. Cam is taking it easy today, he did 75 min yesterday at Brimbank so an easy 1 lap (clockwise, easiest). Myself and Mick (a first timer at YY), we cruise a lap and he struggles on the big hills, we get back to the car, I have a drink and continue on, Mick finishes for the day (69 min so far). I made my way along the horse trails and ran around of alot of tracks I have never seen before finishing right on 110 mintes.

Nice and easy and I now feel it was quite easy, :-), endurance is going ok.

Fri 3 Jun, Anderson Repeats

Out the door running at 7:15, nice morning for a run, still & not too cold. Ran for 12 minutes along the tan & thru the parks to warm up and then did repeats on Anderson St hill, from the bottom corner up to the rubbish bin just past the school crossing. I'm not sure how far but i worked the hill fairly hard, splits were: 1:25 1:30 1:26 1:31 1:31 1:32, the recovery was jogging back down the hill between 1:55 & 2 min.

Finished the session with a jog back to Government Drive and then around the barracks & into work for some cool down stretches.

Happy with the session, solid and felt ok, felt the freshest I have since the race on Saturday, which is good, considering 7th day in a row.

Thu 2 Jun, lunchtime run

Last night before going to bed I decided to run at lunch to dodge the cool morning, awoke and got dressed for work, walked outside and found it was the mildest morning in awhile, ????????

Kept to the plan and ran at lunch. Ran to the pillars to meet my uncle & fellow CR, I was a little early so I ran inside the garden area, returned to the pillars after 12 min of running (4.30ish pace according to the markers). From there we made our way down to the bridge at the end of Anderson and ran thru Goschs Paddock and around the G parklands along the grass, then over to Fitzroy gardens for a lap and 3/4, through Birru park and back along St Kilda Rd, just over 50 minutes all up, all at a good pace.

Team results are up for last weekend, my Club finished with a 2nd in Men Div 5 & 1st for the U20 men. :-)

Wed 01 Jun, gardens & along the Yarra

A pleasant morning, but I wear dri fit T & tights, probably could have worn shorts, but was comfortable. Ran around the gardens for 8 minutes and then made my way down to Princess Bridge and ran up to MacRobertson bridge. Probably started a bit fast and made a conscious effort to slow down to about 4:40 pace.

After my shower & stuff, I found myself extremely hungry today, lunch and fruit all gone by 10am, hmmmmmmmmmm. I bought a turkey & lettuce s/w for lunch and drank water galore.

Tue 31 May, the end of a good month

Well another month has come and gone, work is work and the family are all healthy, not much more to ask. Running well, with no illnesses or niggles/injuries.

Tonight I got to the track at 4.30pm with 2 training partners waiting and the track still closed, so we go off for a 15min + warm up jog and stir each other about things, especially me, got a bagging regarding comments left on my blog, :-0

Normal stuff, stretches & stride throughs, then into a session of 6x1000m with a 2 min jog (will need to start thinking about reducing this). I promise myself I will sit on 3:50s tonight and not go too fast, first one 3:40, oh well, stuffed that. I do 3 more, 3:50, 3:50 & 3:51, whilst jogging Burkie mentions he wants to see more arm movement and less shoulder movement. So I concentrate for the next repeat, whilst running it felt easier, 4:01, no wonder it felt easy, too slow, finished my last in 3:49 and felt ok and I think I used my arms a little more.

Ran home and thought about my arms....

Mon 30 May, a couple around the Tan

Easy morning to ensure recovery, cool today, wore a dri fit T, tights & gloves. 2 laps of the Tan, 18:30 & 17:50, then 10 minutes to finish.

Felt good, no problems.

Sun 29 May, long run around Hoppers

Leave the house at 6:30am, tired from yesterday, but no niggles and nothing in particular wrong. I take the first 30 min very easy and move into 4:50ish pace for the remainder of the run.

100 minutes, a great way to start a Sunday morning, flat course.

Sat 28 May, 10km Race Day

A busy morning, Connor has a cross country race at 9am and then straight to soccer until 10:40. Thats good it saves me pondering the race. I get home and get all my gear together and leave at 12pm, in hand splits for 40 min, 40:30 & 41 min. Last year at Sandown I ran 43:13, I know I will beat that!

Today we are expecting 15 degrees with rain & wind. On arrival at the Race track its raining and its windy, straight into your face along the main straight (4 times). The underage & woman are at 2pm, Cam starts very well and with 3.1km to go he is looking perfect for a mid 35 min, but he has some breathing probs (again) and suffers along for a 37:20, he was not talking to anyone and sat by himself most of the arvo...

Today a big crowd and I put myself in the middle of the pack and prepare myself for a good one. See heaps of AV CRs, Old Miler, GaryO, Fish, Biggers (first time), Ralph Wiggum, Toomz (aiming for 31, wow) and someone else who I have forgotton. The course is a 700m and 3 x 3.1km laps, I start and feel great but I know I have to remain controlled, slightly slow for the first part, just over 41 min time, but the crowd is big but moving. The race was great, I think I was just too controlled on the second lap, but excluding that I would say it all went perfectly.

Splits: 2:54, 12:21, 12:57 & 12:19 = 40:32 A PB of nearly 1 minute from Mar and 2 min 40s from last year, I am wrapped.

A lot of support from team mates at the finish but also heaps of well dones from guys from other Clubs who I have got to know over the past few years. I AM VERY HAPPY! :-))

Thu 26 May, short & sharp session at the track

I took today off as my 6 year old was unwell over night and needed to stay home from school. So my normal morning run is out and I have decided I will go the track tonight when Julie gets home.

I arrive at the track and go for a run with CR Adrian, a three laps around the VU Complex and some stride thru's at pace.

Then I hooked up with one of female club runners and did 6 laps of bends & straights (800m pace), she continue on for an extra 2 laps at a slightly faster pace, she is hoping for a 38 minute run on the weekend.

A quick chat with Burkie about how I plan to attack Sat and he gives me a few notes to ponder. Race day is closing in fast...

Wed 25 May, Rest day

I thought about this, will I or won't I. I consider going for an easy 30-40 minute along the flat route along the Yarra, but with being on course today from 9am to 4pm, i thought I would do a couple of hours work prior and have rest.

No training this week will improve my chances on the weekend so I'll take the day off.

Tue 24 May, speed work

Tonight my normal training partner is not available, but one of the advantages of being involved with a club is others are generally around and luckily tonight David T was avail and not working, so off for a warm up on the roads.

Did a few stride thru's, some light stretches and moved into a set of 5x800m, a little lighter than normal with the race this weekend. All the sets we in the mid 2:52-55 area (forgot my watch), using a 2 min walking/jogging recov tonight. Felt ok, but could feel effects of my past few days a bit so I was happy for the easy recovery and also happy for the 8's over the 1k's.

Finished with a lap and then packed up for my run home with my new flashing arm light.

Good to see CR Adrian down at the track tonight, starting to get back into the swing of it after 6Ft, then a rest, then a job move (& maybe promotion), will be great to see him racing again in a month.

As I'm attending a Workshop again tomorrow and would like to clear my desk prior and feeling some effects of the past few weeks, I will rest tommorrow, first day in a while!

Mon 23 May, Albert Park

Feel great today except for a little chaffing under my r.arm and I have yet again made a mess of my nipples, especially the right hand side (a mess).

This morning my plan is 45 minute, probably 4.40 pace and I decide I will go to Albert Park, I haven't done many runs of the lake and I can use the km markers to ensure my pace is fine. Nice weather, sunny, not to cold and I feel pretty good. Whilst running my mind wonders to thinking about the 10k on Saturday, about the Team (Western A's) but also my own run, how will I attack?? Will I be aggressive and confident and run as if I will be on for a sub 40 minute or will I run the first 5-6km like a 41 min and leave some up the sleeve for the final 4k and be happy with a mid 40 and an improvement of 3 min since last year.... I haven't really decided.

As I near the Bob Jane stadium I notice that I am closing in on a runner, its Eat Em, he is a bit sore from the run yesterday, but he is getting the recovery run in, so he will be better for it.

I arrive back at the barracks a little earlier than I expected so I do 2 quickish laps of the Barracks which take 4:02 & 3:59, nice and even pace, a lot faster than the previous 35 min.

Finish the run, happy for it and feel great but a would like to find a solution to my nipple, its a mess and the vaseline hasn't helped....

Sun 22 May, Sri Chinmoy Half Marathon

Sri Chinmoy Half Marathon at Williamstown. A beautiful morning, 12.6 degrees when I left home, sunny and very little wind, really none. I arrived about 7.15 and registered myself and Cam for the 10k, done quickly and painlessly. Back to the car for final preparations and off for a 15 minute slow run, taking advantage of the public toilets where there was no line.

I did a couple of stride thru's with Cam and then finalised shoes and had some more to drink. I then made my way over to the start/finish line and said hello to a few CRs & a couple of AV people. PaulC, Courtlove, RMC, Eat Em, Fish, Wobblyman, Virtual Runner, Obi-Wan & Chilliman, I also seen a few others who I didn't get to say hi to and I saw SlowSue on course.

Today was about putting some more 'k's in the bank' and nothing else, but it was suggested that I could push the pace in the final 5k if all was good, which I thought sounded like a good test. Plan: 4:45 pace for 10k, 4:40 pace upto 16 and then push home!

Re meet Eat Em on the course just before 1k and we run together, happy with the pace and talking the whole way (I think this annoys some people we pass & they are on the edge, oh well). The first 10km was very casual and enjoyable, no probs: 4:46, 4:39, 4:39, 4:42, 4:50 (water station game), 4:34, 4:43, 4;43, 4:35, 4:44 = 46.49 (4:42 pace). The km markers stop but we are comfortable with this pace and continue on. I notice that we haven't been passed by anyone since the first km and we are starting to bring alot of people back to us. The next 5km was completed in 23:07 (4:37 pace) and I feel good, I think Eat Em is starting to work harder but he is still sitting with me, I confirm in my mind that I will push the last 5km & remind my running partner that I will soon be moving the pace up, we have run 5 min and no marker is seen, so I assume we have slightly less than 5km to go, so I start my push, the last 6.1km (including the casual 5 min) was run in 25.44 (4:13 pace). Very happy with the last 5km and my time is 1h 35m 50s, which is close to a PB (I thought).

Cam Mac won the 10km in an ordinary 37 min (his words) and we stay for his presentation and then move on. When I get home I check my previous Half Marathon which was a PB at Burnley (1h 36m 45s), so I have cruised for 16km and then pushed and ended up with a PB of 55 sec. Very happy!

Another well organised event from the Sri Chinmoy organisation.

4:46, 4:39, 4:39, 4:42, 4:50, 4:34, 4:43, 4;43, 4:35, 4:44, 23:07 (5k), 25:44 (6.1km)

Edit: The results are now posted, I finished 49th out of 219.

Sat 20 May, a hard 30 minutes

Surprisingly mild this morning, it would have been the warmest morning since last Sunday. In singlet at 7am jogged around my home area for 10 minutes and then did some quad, hamstring, calf & glute stretching at home and then ran as hard as I could for 25 minutes.

Hopefully just faster than my 10k race pace, the first 2kms are marked and I hit the 2k mark at 7:48, so happy with that and very much felt in control and didn't really slow down at all, but not confirmed.

Looking good for tommorrow, I'm thinking the morning will be 8-12 degrees and I reckon the wind will be present, I'm hoping not too bad.

Should be good at the Sri Chinmoy, looking forward to re-meeting Wobblyman & SlowSue (meet both once before), pepster, courtlylove, PaulC & many other CRs & a couple from Ausrun too, there should be over 20.

Cam (son), rang to let me know he has changed his schedule and is wanting to be picked up and he is running the 10k, he is out of form but should still manage 37 or so. It was hoped he would be in 35 minute form, but things just are not happening for him... Issues with calf muscles and of course the life style of a 17 year old too, ;-)

Fri 20 May, 1 lap of the Tan

Very cold this morning and I wasn't planning on a run, but I knew I had a course on today starting at 9am and I wasn't going to achieve much before it so I decided a would cruise around the Tan.

First I ran around the outside of the Barracks and then over the other side of St Kilda Rd until I hit 10 minutes. I then made my way to the Govt Dve intersection, a couple of basic calf, hamstring & quads stretches and then around the Tan, 15:40.

Not fast and not slow, but cold, I should of worn gloves, just a white climate control Adidas top and shorts.


I'm nearing the end of a 6 week training block where I have generally done a very similar program each week, but moving around for my recovery runs. I don't think the 2005 goal will be broken, I'm not there yet, but I am very happy how things are going compared to last year. More than 5kgs lighter and I would suspect 3 min faster over 10km...

Will cruise to Connor's Cross Country race tmw, an easy 30 minute, will act as the rabbit for 2 races (1km & 1.5km) for U6-8 & U9 & 10 (I think). Then a lift home. Sunday's run at the Sri Chinmoy is looking like it will be COLD. Thankfully its only a training run, I may do the last 5k quickly though, a suggestion from the coach.

Thu 19 May, nearly didn't run today!

Arrived in the city just before 7am and parked the car and walked to work (10 minutes), dropped my back off and for whatever reason I nearly talked myself out of a run. Tired (late after AV meeting), sore legs & nipples, and cold. BUT, I took off my jumper & track pants and got on with it.

Ran a lap of the Tan with the extension of down Walsh, up Punt, down Walsh & up Anderson, then finish the Tan, normally I would do more, but I was happy I did stick with my commitment.

Was cool today, but all is well, no niggles.

Wed 18 May, 60 minutes along the Yarra

I ran the Yarra City Trail starting at Victoria Barracks along St Kilda Rd to Princess Bridge, then along the city side of the Yarra to MacRobertson and then return on the other side. Nice and easy today, very tired from weekend's race and run at the You Yangs.

Nipples are in a bad way, bleeding nearly everytime, no matter how much gel or what top, will use bandaids from now, but for whatever reason they don't start with a couple of my tops and I can never remember which ones.............

Tue 17 May, intervals

I arrived at the track to meet others at 4.45pm and off we go for an easy 17 minute warm up run, return and complete 5 stride thru's. Some light stretching, change shoes and begin.

Tonight I am going to concentrate on my 'floats', no walking and will not exceed 2 min break, not even by 1 sec!!!

6x1000m: 3:42, 3:44, 3:50, 3:51, 3:57 & 3:37, all of the breaks were between 1:45 & 1:55, jogging the whole time.

It was very cool tonight, with the fog rolling in during my 4th repeat. Tash was doing 800s with me, so it was good to have company right next to me and not just following or miles ahead.

I jogged home from the track for my cool down, about 17 minutes.

Mental note: I have discovered that i am very hungry for the past few weeks, more than normal.

Mon 16 May, run around the MCG and surrounds

Today's intent is an easy 45 minutes. I start my way down St Kilda Rd to the Princess Bridge and then make my way along the river upto the Tennis Centre, across the bridge to the 'G' and go anti clock wise for a change, run around the gardens to Vic Pde and then onto Punt Rd, along the train line and back into the G's parklands for awhile.

I then run over a bridge to Goschs Paddock and onto the Tan, I find the first marker and pick up the pace, intent run 1km in 4 min, which I did 3m 55s, back off for 5 minutes and make my way to the Pillars through the Gardens and find another marker and run 750m in 3m 0s exactly, very happy with that, wasn't over the edge but close, happy I could pick up this pace after 35 minutes of running and following the last 2 days.

Question, am I close to the sub 40minute, hmmmmm, I don't think so, but in 2 weeks I will find out where I am at. The Victorian 10km Championships at the Sandown Racecourse.

I wore my CR singlet and saw no-one and didn't get any hi CR, first time in a while...

Sun 15 May, You Yangs

Over the past 4 months I have been here a lot, but its within 30 minutes of home and the hills are good and hard and the surface is great. Cameron had a 16th party to attend last night, so I pick him up along the way and I pick up his mate too and we arrive at the You Yangs just before 8am (I think they would have enjoyed some more sleep ;-) ).

I go off by myself so I don't get caught up in their pace and I go along a horse trail for a change which after 27 minutes of easy running joins Great Circle Drive just before one of the big hills. I work the hill for nearly 8-10 minutes and float the flat and then work another 3-5 minute hill. I go hard down the next down hill at 4 min pace or faster for 3 minutes and then return to cruising 4.45-50 pace for 5 minutes and then I pick it up to 4:15ish pace for 10 minutes, then slow down to 5 min pace for the remainder. 80 minutes all up and I feel ok, but it was humidish for this time of the year and I'm very drenched in sweat. The boys mention that they found it quite warm too, strange considering it was 11 or 12 degrees when I left home, but the sun was out and no wind.

A good run, especially after yesterday's race.

Sat 14 May, Race Day

I arrive at the Belvoir Golf Course, just before Kangaroo Flat in Bendigo at 12:45pm, 15 minutes later than I wanted. Cameron's race is at 1.30pm and he likes a hour preparation, but...

I had a full car load today for the trip, 4 open men & 1 U20, a fair chunk of the team!!! & all of Western A's registration numbers...

After a bit of Team admin, I go off for a 4km warm up on the course, investigating the 3k leg and checking out most of the 2km section as well. An undulating course with more ups and a couple of severe downs, very hard under foot, a testing course.
I watch some of the junior's races, mainly when they pass the start finish. The women have a 6k race prior to us and we have 3 girls debuting for the season, one who will lead the crew (finished 30th overall) and a new lady who finished mid pack and a sprinter who is still trying to work out how she ended up here!!! ;-)

The race starts at 2:55pm (10 min delay, was to start 2:45), we start pointing down the hill, its very dry and for the first 500-750m there is a cloud of dust above the athletes, very hard to breathe. Spectators tell me it looked very amusing, 331 participants. The course is 1x2k leg and then 2x3km legs, my splits were: 3:51, 4:12, 4:04, 4:14, 4:41, 4:18, 4:29, 4:43 (I have bold the first 1km splits, to compare). Whilst it looks like I went to fast early, I don't think this could be helped, jostling for position and going down a big hill. Overall time of 34 min & 35 sec, this is a PB of 3m 55s from previous 8km x-country races. Whilst I do recognise every cross country course is hard to compare, I would rank this as a hard one, so I'll take the PB!!! :-)

I think the Western A teams have gone well, and I am predicting a Top 3 for all of the men & for the first women's team, here's hoping!