Return to the You Yangs for my Squad

Prior to meeting my Squad at Turntable car park at 9am, I arrived at 8:30am and within minutes of arrival I meet with Adrian who had been running for 60 minutes already, so I joined up with him for 30 minutes whilst Jo remained and chatted with some of my early arrivals.

With a quickish 6k in the legs I then took off along with the group, we made our way along Rockwell, this was a new run for the younger ones, we then turned off and out to BIG Rock, with a quick climb to the top so the kids could see where we were and see the views of Geelong and the coast. Then down and along the loop around the rock and then back to the start, just a short run just under 5k, then we did a bush walk for 65 minutes, followed by a smallish BBQ as a group.

OMFG how can 1k reps be sooo HARD

In the gym for 50 minutes, lots of chest, upper back, arms & core with Tania & Steph.
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Right...my group are in rest at the moment and I have had an enforced break, so its time to get going and start training. So the plan was David and I would meet at 5pm at the track, warm up, maybe do some strides etc and then ran 4x1k in 4:05-15 with an unplanned recovery time.

Bugger all at the track...thank goodness, minimal witnesses. :) We started with two laps of the Complex and then some gentle stretches and 5x100m strides. To set the scene there is a bit of wind and it sunny and warm (31 degrees) and neither David or I are fit and both haven't done a lot of endurance reps in quite awhile...

First rep, 4:01, yay us, we survived...we floated approx 200m on the grass back to the start point. 2nd rep, 4:05....fuck it is hot and the breeze in the back straight is annoying but we continue on and both agree we need to calm the pace a bit. The third rep we do survive 4:12 ish and we know there is only one more to go, but what the F is the go...since when did this become so hard? The 4th & final rep happens 4:12 again and we are both happy that it is all over.

We finish off with a couple of slow laps and a few stretches before calling it a night.


Note: finally 500km for 2009...

42

Yep another year has gone by!
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Training around the Botanical Gardens this morning, running, power walking, triceps dips on park benches, push ups, step ups & step downs, lunges, planks, crunches etc etc, a nice session with Tania & Mike.

March stat's

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


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

Bike interval session

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

Again....in the gym

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

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


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


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

Victorian Overage T&F Championships

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

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


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

Jo is in taper

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

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

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

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

Dr Appt

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

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


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

Gout

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

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

A ride without going anywhere

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

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


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

VLAA State Track & Field Championships

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


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

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

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

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


A few weeks off now for all of the kids.

Gym, cardio & some weights

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

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


Donated platelets this morning.

Gym only

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

All up 55 minutes in the gym.

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

Botanical Gardens

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

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

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

Gym in the morning & track in the evening

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

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

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

In the gym

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




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

Finally back up to date

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

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


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

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

An easy 30 min stroll on Fed Trail

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

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

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

Easy 200m reps at the track

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

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

A public holiday in Melbourne

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

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

Still not completely healthy

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

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

No running

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


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

Training & then a Squad Dinner

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


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


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

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

A really good night!!!

:-)

Just a little bit of wind

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

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

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

Four laps of the infield to cool down afterwards.

Skeleton Creek and coaching

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

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


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

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

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

Along the Federation Trail

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

February stats

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


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

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

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

A mind rest...

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

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

A few gentle k's for me

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

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

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

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

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

Steady work

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

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

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

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

Coaching & Committee meeting

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

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

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

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

Sunday running

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


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


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

A steady session for me...

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

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

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

I finished off with 3 laps to cool down.

Fast 200m reps

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

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

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

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

Rolling the legs over, nothing special

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

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

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

A steady set of 800m reps

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

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

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

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

A cruisy session for me & the junior squad

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

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

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

Western Region Little Aths qualifiers

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

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


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

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

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

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

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

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

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

Sunday saw the 400m & 1500m races and again every athlete achieved a PB, some even achieved PBs in the heat of the 400m and then again in the final. Only 3 girls from my squad in the 1500m and all 3 ran PBs, one finished 2nd in the U11 race and automatically qual and the other two girls ran a great races in the U13, PB'd and did their best by a long way. The boys in the 400m were magnificent, both Bailey & Thomas exceeded my expectations and finished 3rd & 6th behind last years Gold & Silver medalist and both may progress to the States.
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What a weekend, great efforts from the boys & girls and I feel very happy with my coaching, whilst I know that kids will continue to run PB as they grow, but for all 15 who raced, they all PB'd once, some twice and even a couple 3 or 4 times and I will take some of the credit.

Thanks for reading

An easy run and a coaching session

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

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

Then whilst the girls got some blocks are out of the equipment shed and took them upto the 200m start I showered. Tonight was a light set for the girls, some block work with concentration on the initial steps, then we extended the run through around the bend.
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Tonight I took my coaching hat into Olympic Park to watch Jo race in the 4th ranked heat with a slower heat after hers, this is the first time that the VMC have had more than 2 heats of women 800m, WOW. I was also there to help a couple of others from the Club tonight in the absence of their coach, Burkie is off to China to teach/lecture Law for three weeks.

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

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

Indoor football is back

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


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

Another day of running... :)

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

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

My reps were a tad slower but consistent:

• 1:51, 1:51, 1:54, 1:52, 1:51, 1:48

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

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

Some time along Skeleton Creek and the Federation Trail

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

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

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

All up 16km for me.

Happy birthday Dad

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

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

After dropping Bailey off after 32 minutes I took off onto the Branding Yard Trail and that is when the rain hit and boy did it hit, BIG drops. But the rain was pleasant and I continued on and enjoyed the cool sensation, finishing up with another 35 min of running, all up 100 minutes.
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I spent the afternoon watching Western Athletics compete in the North West Region Finals at the Newport Aths Track. We had 5 teams, Wmn Div 2, Wmn U16, Men U16 & 2 Men U20. We finished off with two Premierships, easliy winning Wmn Div 2 and Men U20, the U16 men finished 2nd, so three teams into the Shield Final (Statewide Club comp).

OMFG

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

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

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

Mid afternoon 45 degrees at every Melb weather station and sometime later Avalon AP, Melb AP both recorded 47 degrees....OMFG, I have never experienced such horrible condiotions in Melb.
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AV North West Region final was scheduled for today but yesterday the Region Committee decided that we would re-schedule until Sunday afternoon, which I am not happy about as so many athletes are unavailable, but I do agree we could not compete on Sat, but I believe it should have been cancelled like the Eastern & Bendigo Regions did!

A killer session

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


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

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

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

• 49.3
• 50.5
• 51
• 53
• 53

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

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

Squad training & then General Training

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

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

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

At the track

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

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

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

A couple of runs with some track time

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

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

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


15km for the day.

Day 2 of the VLAA State Multi

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


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

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


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

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

VLAA State Multi Championships - Day One

No running today, but LOADS of walking; running around (7.30am - 4pm). Today I was the Team Manager for the Werribee athletes who competed, all are pictured below, seven are from my squad. This picture was taken after all five events had been completed.

With age groups U9-U11; U12 girls competing today and I wanted to watch most of each five events of my seven kids. First up were the U10 boys which were Connor & Bailey, both boys threw a PB and both more than 2m, Bailey finished 2nd with 27+m and Connor nearly 15m. Below is Connor's first throw of 13m, which exceeded his PB and his next two also improved his PB.



Below is Maddie, U10 girl who finished 15th overall and PB in her LJ and 800m.



Not a great day for Teagan, not 100% fit, not 100% healthy and just had a bad day; her best event (hurdles) didn't even help too much today, lacking in rhythm and wrong leg leading...ended up 15th overall for the day, which was a good result considering.



The youngest of the group Demi, competed in her first Multi's and didn't have a great day, she struggled in the strong winds, her 100m & hurdle were seriously affected into the headwind, her discus was back a couple of metres but she tried her best. Her 800m (her best event) ended with a great result, 3:09 (2 sec off PB) and winning the second heat and moved up to overall 11th for the day. Below is Demi just prior to her race.



Bailey was experiencing his second state multi's, last year he finished 8th and his goal was finish in the top 5, which he did, 5th overall, which was great. A PB in discus, LJ, 1 sec off his 800m, in horrible conditions his hurdles and 100m were seriously affected, but he did manage a well controlled 800 and finished in 2:52.



Victoria (I missed her on my camera somehow) an U10 girl, wanted to experience her first State Champs and I suggested the more relaxed Multi's. Victoria can run a good 200 & 400, hurdles & discus are NOT a favorite event, but she agreed and had a GREAT day, five PBs and finished 13th overall.

Around Cup Day, Scott (U11) & Harley's (U14) parents approached me and asked if their son's could train with me for a few weeks to see how they enjoyed a structured training regime, after 3 weeks they asked if they could stay, which of course I was very happy with. Scottie loves to sprint and knew that the group were made up of predominantly distance runners, but he said he wanted to see improvement in those longer events, which was always going to be easy as control fixes most youngens. Two months later, he has improved his 800m by 9 seconds, his 1500 by more than 40 sec and his 400m by 4-5 sec. One day I noticed that he could throw a discus too, so the Multi idea grew one day before entries closed. He finished 6th in the State!

A great day for the training group here in Warrnambool and also in Werribee, one of the U13 girls who I predicted was about to get some very good PBs, ran a 15 sec PB in her 800m, crossing in 2:45, well done Elyse.

Off to Warrnambool

Another bloody HOT day, c'mon who wants to experience 4 days of 43 degrees, this is not my idea of fun, I'd rather 0 degrees...anyway it got so bad and I heard it was cooler in Warrnambool, so I chucked Jo, Connor & Declan in the car and off we went...

Two hours & 30 minutes later we arrived at our Motel in a very comfortable 25 degrees, thank goodness!


Oh & btw, I am here for the Victorian Little Athletics State Multi Event Championships; discus, 80m-100m hurdles, long jump, 100m & 800m. A bunch of kids from my squad and a few other Werribee Little Aths kids are here trying their hardest either on Saturday or Sunday (depending on their age group).

I'll let you know how the group go.

Training at Werribee South

Another day of 44.5 degrees here in Melbourne...at 5pm according to my car it was showing 41 degrees. :-(


Myself & Burkie decided to meet our squads at the track and then take them to Werribee Sth (beach). Once we all arived I went with the group of 17 year old boys for a 20 minute run and then we all mucked around in the water for 45 minutes or so.

A very pleasant session.

Just a tad warm....

Just over a week ago I stated on my Blog that it was hot hot hot!!! Well fuck me, it is very hot here in Melbourne and it is going to be for a few days, according to Channel 10 News it got to 45 degrees here in Melbourne, at times my car indicated 46 on the drive home and we are expecting another 3 days of 40+ and maybe a 4th!

A few calls & texts from parents, "is training on, yes or no?", which is surprising to me, I have never cancelled training, rain, cold, windy or hot. I adapt the session and I always have my athletes best interests and I know the parents know that or they wouldn't rock up week after week.

With a bucket on cold water and wet towels we started with one lap of running on the infield & then a lap of drills, back into the shade. Then onto the soccer pitch behind the grandstand, about 10m wide x 60m area of shade, we did strides, drills, lunges, hopping. jumping, more strides and then some starts followed by stretching. Loads of water breaks and everyone survived.

After training I made the trek to the local supermarket to organise dinner, so cool in good aircon, then I arrived home. Now I knew we had no aircon, but NO power, shit! Well a good night for Jo to be having a school dinner.

Australia Day

Nothing much on today, I could have gone for a morning run, but didn't and I don't really remember why????

About 4pm I decided to make my way to the track and run laps until the kids arrived, including a few with my squad I ran 14 laps at various paces and various lanes, also 3 laps of various drills/dynamic work. Then 3x100m strides and a handful of easy 200/150m/100 reps (a few of the 200m reps were cross overs for me).

A warm night and nearing the State Multi's and with a few of the squad racing on Tuesday etc, we had an easy set.

All up just over 9k of running.




Adam Hill and a version of the Australian Anthem

You Yangs & Vic Country titles

With Jo racing early at Geelong, I still wanted to get a few k's in the legs and run with my group. I arrived at the YY at 7:30 and made my way along Branding Yard Rd, then up the m.f hill up to Saddleback picnic area. Then down to GCD and onto the new 'snakey' MTB trail, which is a very enjoyable trail and one I wish I could get my juniors up to, I might need to organise some cars to pick the kids up as the entire trip would be too far for some (most).

Once I finished the trail I made my way back onto GCD and enjoyed some fast running (2:50 pace) for 500m or so (yes downhill), once back at Toynes Rd, I turned and did a few reps up the 315m hill which we had been doing reps on just prior to Christmas.

Once all of the kids arrived, I send Claire with the older group and the rest ran along Greyhound track with me, only 3.2km for the kids who are running the State Multi's next weekend, once back at Toynes Rd, a quick drink and then up the hill on GCD and we ran another 1.5k. SO all of the kids had a slightly easier week.

Then a quick bath with a wet towel and then off to Geelong for Jo's 800m race, which she ran really well. The plan was 37 for the first 200m, allocated in lane 6, I told Jo not to worry about the fast girls and to enjoy a solid start, once on the back straight she settled nicely and went through the 200m marker in low 38s, nice! I was sitting at the 300m spot, encouraged and called for the solid work to continue (which she did), now passing a couple she settled nicely and worked the back straight well and went through in 1:59.6, on the top bend she was actually catching the front four, two were cruising and positioning themselves at the front and the other 2 were working hard for their 2:30s. A GOOD run, according to me 2:39.32 (officially 2:39.35), so we waited for the official times as we both knew it was going to be close! A very good run, now no 800m races for a few weeks, a 1500 on Tue and then some BLOODY training instead of racing continually...

A little bit of easy running

I arrived at Little Aths nice and early (just before 8am) and a couple of the U13 girls were already there, so I encouraged them to do a warm up with me, 3 laps in lane 6-8, chatting about the upcoming 1500 and combating the wind (why is it always windy here???).

I took the general warm up which involves running a lap and then some strides on the infield and some general drills and dynamic stretching.

The 1500m U13 race didn't go to plan, but some new styles were tried by most with varying results.
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Once aths was finished I took C & D home and then made my way to Geelong to watch Jo's 400m in the Vic Country titles, very windy with a crossing head wind up the front straight, damn, why couldn't it be still. I went for a warm up with Jo, chatting about nothing in general, trying to keep her calm (ish), we were running along the river. On the return trip we did some dynamic work and drills with a couple of surges, all up just over 2k. We then walked back into the complex, picked up Jo's spikes and made our way up to the start of the 100m straight, I got Jo to run a few strides on the bend in her trainers before getting into spikes and completing the stride into the straight (to feel the wind in her face). Spikes off and then up to the marshaling area.

With knowledge of many of her competitors we knew there were a couple of quickies in her heat. The plan was a faster start than normal, then sit and float the back straight and then work work work. With Jo's back injury, block starts are not practised....but should be! I noticed a couple flaws which we discussed on the cool down and these will easily assist a better start.

In very average conditions Jo ran a good race, 68.10, a season best and in good conditions would easily have been in the mid to low 67s, I believe and with a better block start the 66 is not to far away.

We jogged after the race, chatting about the race etc, about 3k. So for a non running day (the heel still) I still managed a few kms, 6-7 worth.

On Track education

Coaching is so not just setting training sessions; tonight was all about educating....talking about Tue and reinforcing the positives but also correcting the many errors. Preparing one for the Vic Country Champs and educating three U13 girls in how to run a well controlled and disciplined 1500m this Saturday.

Tonight, whilst Jo was having a light session of striding 150m reps with a 20m acceleration zone, I took Claire, Steph & Celeste (with Talissa in tow) away for 5x300m at 5.40, 5.45 & 5.50 1500m pace. I talked about the first 300m being easy, controlled, the second lap being more of the same, the third lap is about being tough and sticking and then the final about having a go. Of course the girls had questions & statement, the one I remember most was "but the first 150m we take off fast to get our spot" , NO, that takes a couple of metres and then you settle and relax, relax and relax.

After a few reps the girls were hitting the pre-determined times over & over again and I think it will work on Saturday.

After the 300m runs we did 4x150m with accelerations. The girls and Jo all appreciated the easier night.

I'm moving home

So who saw the heading and thought I was leaving Jo?????? C'mon be truthful! Well the heading is directed to my second home, I do seem to spend a little bit of time at the Vic Uni Aths track in Werribee/Hoppers....


Anyway....tonight I was back at work and then at the track, which sometimes seems like a second home and some of the kids ask me where my bed is.........

So at the track, meeting the juniors at 4.30pm for a running set prior to hurdles/discus/long jump training. Only 12 today and for our warm up I took them along the Fed Trail down to the hospital and back, then our dynamic stretches & 3x100m strides.

Today's session was Monday's set, but due to the heat I moved it to today. The set has been done by my other group (older) but not here, sets of 4x200m @ slightly faster than 800m pace with a 100m float. Some juniors are not as disciplined as others, which makes this set not as effective as experienced athletes, but they are becoming experienced, especially for their age. Two groups which I ended up merging together for various reasons, one group aiming at 41/42 & the other at 46 sec.

Some did really well and others did ok & some wasted their time, but was better than sitting at home. Some did 2 sets and half of the group did three sets. I ran in lane 2/3 and crossed in 41/42 for every rep (12x200).

A note for me: I predict Elyse is very close to some very good times for her and will PB a lot in the coming weeks.

AV Rd 11 @ Aberfeldie, twilight meet

OMFG how hot was it today? Well according to Weatherzone it was 39.6 degrees at 1.30pm in Point Cook, but eventually it dropped to 27 degrees and it felt good...

I arrived at the track to drop off Connor & Declan and to pick up Celeste to take her to her first AV meet (seniors, so the Little Aths kids call it). We arrived nice and early, which is unusual for me, I chatted with my group, Scott, Michelle, Jo & Celeste and of course then the normal guys & girls from the various distance groups who know me as the Winter Team Manager, so they know I know 'stuff'. So other words, quite busy.

Eventually I took off for a warm up and then made my way over to the 200m marshaling area, in a heat which was suppose to be a 30 sec group, well I ran 7th in 30.51 and was a LONG way behind 6th. Then one of the 'dicks' who finished way ahead of me said something stupid and an annoyed Stu gave him 'serve', I have now run in the same heat as this person and he always runs 28 sec and I told him if I ever get allocated in the same heat I will walk off the track and complain! There are no extra points for dickheads who win slow heats.

I sat around and watched some of the 200m heats which involved Michelle, Celeste & Claire then over to the men's 1500m. I was still pissed re my 200 and I didn't have any expectations, I was allocated in the 5th (last) heat 5:15 +. Race started and I got over to the inside early and was happy where I sitting, through the first lap in 88, wow 8 sec slower than Sat, no probs. Next lap 87 and I was sitting with a couple of guys. I was receiving a lot of encouragement from a group of kids from my junior squad who had come to watch some seniors racing, which was great and helped me continue at this pace. I heard the 1200m time, I was starting to re-catch a Melb Uni runner and once into the front straight I managed to move past him and hold my finish in a SB of 5:24, thankfully...

After 30 minute of helping as an official I prepared for a 400m race which I ran with some squally winds, not sure of my time, it felt good.

Hot, hot, hot at the track

This afternoon a few calls and texts checking if we are training, "yes, we will do shorter reps and recover in the shade", was my response.

I arrived just before 5pm, according to the car gauge it was 35 degrees, damn, I was hoping it would have cooled a little. A group of 19 kids tonight, including my two boys. We all started with two laps followed by some some dynamic stretching in the shade behind the change rooms, then onto the track for 3x100m strides, back into the shade for some stair drills.

With water bottles in wet towels we made our way to the 150m marker, the session was 8x150m at stride pace with a 30m acceleration zone at the 80-110m markers. Some of the kids did a few less, but the majority stayed for the entire set, much longer breaks than normal, encouraged a drink and a wet towel for each recovery before taking off in groups of 4/5 in land 3 & 4 as other groups were using lane 1/2 and I had the big group and didn't want to get in the way.

We then finished off with a walk and jog on the grass as one big pack and then into the shade on the soccer pitch for stretching, push comps and plank comps.

Only 3k for me tonight, more about the coaching and less about me today and with track racing tmrw, that's ok.

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Jo took this photo two weeks ago just before we left home to watch Melbourne Victory kick butt (which they did)... Front to back, Kaelan (in light blue), then Connor, Declan & then me.

Gotta love a Sunday morning

Sunny, bright and little wind. At the YY at 10 to 8, Jo stayed behind and I took for a 35 minute run along the Greyhound Track, 17 minutes out and then I turned around, a few minutes later I ran into Adrian so we enjoyed each others company for approx 15 minutes.

Once back at Toynes Rd HQ, between my group & Burkies and the walking mums we had over 25 kids & adults, we all took of together along the Branding Yard Rd, my group knew we were going up to the Turntable car park, which meant the big hill, a few of Burkie's group decided to join in. For the younger kids this would be the biggest run for the season, 6.5-6.8km with the BIG hill just before the half way mark.

I'm not sure exactly how far I ran, I moved back & forth through my squad a few times, ensuring all were comfortable and relaxed. Once back I got chatting with the parents and before I knew it Jo was back, so I thought 70-75 minutes would be suffice today.

Shield comp @ Aberfeldie

The day started at the Hoppers track for the Werribee LAC Multi Day, 19 kids from my junior training squad competed today only Claire (purely a distance runner) & Chantelle (holidaying) did not compete. With many of the 19 competing at the State Multi Champs at the end of this month, today was a perfect hitout and one that we wanted to dominate. 13 medals, 7 gold which was an excellent result out of 16 categories. And a lot of PBs across the five disciplines; long jump, 100m dash, 80m or > hurdles, discus & 800m. One injury, sadly Connor who has a heel issue (which I think may be growth related), was having a lot of discomfort which resulted in tears in the final 20m of his 100m and it takes a lot for Connor to cry.

I watched all of the medal presentations, then dropped the boys off at home and then off to Aberfeldie for a planned 1500m & 200m. Arrived with loads of time, chatted with Jo & Claire about their races (1500) and convince Claire to enter for the relays (4x400) and to do a 100 for eligibility. I went with a few of the guys for a 11 minute warm up and then I did 4 strides on the bend to finish my warm up. I was allocated in the 5th heat, I pushed myself into the 5-5:15 heat instead of being in the 5:20+ heat, I wanted to work hard and try and stick, I seriously thought I would run 5:15-20 even with the gusty, squally wind.

12 runners in the heat and within 50m I was 11th (which is were I stayed), I sitting directly (& happily) behind Trenton from Preston AC, first lap down .... 79/80 sec, fuck...too fast, I wanted 82-85 and I knew I was working harder than I wanted. The second lap I stayed behind Trenton, at the 600m mark I came alongside him but I knew his pace was mine and it would be beneficial to sit, 800m down and I heard the time, quick arithmetic told me that I was too slow and I knew I was slowing down...at the 1k mark Trenton's old man & coach of many yelled his 1k time, Trenton's swore and increased his pace, within a few steps I knew I was going to finish this by myself. I eventually crossed in 5:28/9, not happy! Whilst it was windy, I had stuff this up, too fast and not run well.

I went for an easy 5 min jog around the track and then set myself up at the start of the front straight so I could call times for Jo & Claire in their 1500m race, I then went for a 25 minute run along the river with a few of the guys from the Club and then another 6-8 min with Loren.

Back to work

I survived the first day back, still quietish in the office, which allowed me to work through the 293 emails and allocate a priority to them all.

At the track early ish so I could get through a session, chat with my teenager girls and then drive to Sandringham to watch Jo compete in the Milers meet and then watch a few fellow Club mates and a few friends also.

I did 3 laps with Cam and then an extra 2 with Blair, then a few simple drills followed by 6x80m strides. I joined Blair & Cam for a light session, Blai because he is racing Friday night and Cam because he is unfit. The plan was 6x200 in 36/37, which sounded easy and was, so I decided a few extras.

37.32 / 39.4 / 36.2 / 36.1 / 36.2 / 35.3 / 35.1 / 36.1 / 35.3 /35.1

We shared the pacing, Cam did the 2nd...but to his defence we were all surprised, Cam only did 6 reps, Blair did 8 and I did an extra 2, because it all felt easy. Three laps to cool down, all up approx 7km.

I checked on the four girls, I had organised with one of the sprints coach to take the girls for a blocks and starts session, they were enjoying a different sort of session.

The last day

Tomorrow I return to work.... :-(

But today was a tough day in the outside office...today I volunteered as a coach for the Vic Little Aths Skills Clinic for U10 children from across the State, just over 200 kids attended and I looked after long jump. A lot of kids, some good, some tried hard and some should have stayed home, but I enjoyed myself and I'm sure I helped many and left a lasting impression on some. Of course a many hours on my feet, many examples given so lots of jumps, lots of run ups etc and it was 34 degrees at 9am when we started and it was 32 at 2:40pm when Ronald McDonald handed out show bags...

Then home, 45 minutes of relaxing and then down to my local track for training of my squad, short work (150m reps) and starts (blocks for the U13 girls).

Minimal running for me, 2 laps, 3x100m strides and many long jumps....but my legs feel like I ran for 90 min ++++

A tad warm today

OMFG, 39 degrees at 5pm according to the Laverton (2k away) weather station, but to ensure that we can race in the heat we must train, but in a controlled manner.

Myself, Jo, Steph, Celeste, Robyn & then two of Burkie's girls, Aliesha & Talissa braved my set; 2 sets of 4x200m, 100m float and 5 min in the shade between sets, at 800m pace or just slightly faster, I was going to run a third if all was well.

Some of the junior girls appeared to be worried about the heat, but as I told them, what happens when you have to race and if it turns to poo...I'll be there!

With times allocated we took off for the first 200m, hmmm a tad slow, I was aiming for 36 and hit 37.12, maybe the heat was harder than I thought, whilst there was some wind which would affect one of the reps, I was surprised I was hitting 37s. Dry mouth was experienced on most reps and it was hot! As soon as we finished the first set, I grabbed my water and wet towel and squirted Celeste & Steph on the back of the neck, they were HOT and very red in the face (I don't think they were excited by today's session...), we then moved into the shade for 5 min, the toilets were visited for lots of water on the face etc.

Back out for another set, all of the girls were starting to struggle, for Robyn she has been in hibernation and is an older lady who is still learning, Steph & Celeste only did 3x200 in the second set and Aliesha & Talissa slowed a bit, but Jo continued on, which is great as heat is not her fav! I stayed consistent and after 5 min recovery and checking on the juniors I did a 3rd set.

Times:

• 37.12 / 39.21 / 37.29 / 38.90
• 37.21 / 39.31 / 37.65 / 38.01
• 37.43 / 37.30 / 37.51 / 38.11

The third set the recoveries were shorter as I didn't have my coaching hat on, it was hit the line and go, no talking, no encouraging. Whilst I happy with the set, I was surprised that my times were 1-1.5 sec slower, same shoes and less wind, but a hell of a lot more heat. A couple of laps of the infield to cool down.

A 5k night in the heat.

Coaching the juniors & an easy run home

At the track tonight with my juniors, a couple of new invited girls, Victoria who is a very accomplished 400m runner in the U10 ranks and Chelsea an U12 800/1500 runner who will suit the group perfectly, with the 6 U13 distance girls, of course as Burkie reminds me these girls will all be teenagers soon and sometimes groups of 10-15 teenagers girls can be a handful.... I'll have to wait & see.... :-)

I did 2 laps of easy running with a few of the kids and then whilst the kids did 3x60m & 2x100m strides I did 2x60m & 1x100m and the others I watched form and made some suggestions. I split the group into 2, both doing the same set but slightly different recoveries. 4/5/6x300m with 200m float/shuffle, but the sprinting & younger group did cross over recoveries. I ran with the older group in lane 2/3 setting the pace and encouraging, we did each rep in 71-4sec and then an 80-90 sec recovery, a tough set for the kids.

After the two lap cool down on the grass we stretched as a group, big emphasis on glutes, hamstrings, calves, hip flexors and then some front & oblique planks. Over the past month I have encouraged the group of parents to walk whilst we train, which they are now loving and occasionally they are run/walking, which is great for their well being but also for the kids to see their parents being active. All of the mums joined us today for the stretching & planks!

After a finished chatting with the group and the parents I ran home along the Fed Trail and onto Skeleton Creek, according to MapMyRun 6.8k in 32.02, surprisingly 4.44 pace, the quads were saying hello, but I worked up a nice sweat and finished off a good day. Total session: just over 11k including the floats.

Another 100 min run

I arrived at the Youies just before 8am (1/2 hr earlier than the pack) for a 30 minute run, Adrian too had the same idea, we made our way along Branding Yard Rd and then up to the Turntable car park, up that stupid hill which my legs were not excited about....once at the top, a quick toilet break and then back down, 28 minutes for just over 6k.

Once back at Toynes Rd, a pack of 15 runners & some walking parents were waiting for the final runners to arrive. I only had two juniors today, Hayley & Elyse, with a small group we run along the Branding Yard Rd past the Eagle then up the path towards Turntable (without actually going up), then back to the road and ran as a group of 4 slowly catching some runners up front, then onto GCD and then off onto the trail that leads to Greyhound track and then an incline for the final km, which Elyse handled well. 33 minutes = just short of 6km or just over (I can't remember, I have previously measured).

A quick chat and congrats to the two girls I then took off for another 40 minutes, making my way along GCD up the hill, a rolling hill run and then back and an extra 7 minutes along a trail. The watch showed 1h 39m 51 sec, a good Sunday run after a day of track racing (19k ish).

A 30 minute leg massage at the local Chinese massage store, a few spots in the left calf, but overall a good result.

The first Shield Round of 2009 at Coburg

First day back at Little Aths and first day back at AV Shield. Firstly Little Aths, a big compliment from a guy from the Aust Sports Commission regarding my coaching and attitude with the U6 kids but in particular with an autistic boy who had so much fun in the 2 weeks before Christmas where a group of Ausistic children visited the Centre & he & his mum felt very confortable that he has now registered for the remainder of the season. The kids from my training squad had a 50/50 day, 4 kids 'smashed' their 400m PBs and then some of the normal high performers ran 4-5 sec slower than normal, amazing what lack of sleep can do, even to youngens!
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Today's North West Shield comp moved to Coburg for our first 2009 competition, a quick Club Committee job organising some AV rego numbers and a few invitation runners then a quick chat with Jeg from Coburg about 'stuff'....then a 12 minute jog with Ads, Gary & Adrian in preparation for my 800m, which I made a morning prediction of 2:28/9 which would be an approximate 5 sec SB. And my other morning prediction was to run 11:50 in my 3k.

The 800m races were held up because of the starters doing something, not what they were suppose to be doing....grrrrr. So the men's races started approx 30 minutes later than scheduled. I was allocated in the 2:30-45 heat, starting in lane 6 with a field 12 (OMG), but I wasn't too worried as I suspected I would be near the front end and not mixed up with the big pack. The race started and as expected at the cross over I moved into 2nd spot probably 5-8m behind a Coburg runner and with a pack 'right' behind me, at the 200m a few went past me and I completed the first lap in 72/73 in 5th spot. The Coburg track has BIG bends and little straights (roundish) but I was lucky that I was able to pass on the bend and quickly return to the inside running, with 300m to go I was second but very aware that a KSB guy was sitting and waiting, I thought he was going to make his move on the back straight before the bend, but he was patient and with 80m to go he 'hammered' past me, I crossed third in 2:29.51, a SB.... yay.
A ten minute cool down afterwards with my uncle hit the spot!

A shortish break then I watched the first heat of the 3000m and then into the second heat of > 12 minute, whilst I was hoping to run sub 12, this was the right heat for me. I took a front line position in a pack of 40+ runners and made a quickish start so I could get an inside run and not have to run too wide. After my first quickish lap (88) I was in 3rd/4th position but then I was past by 6 in really quick succession, but after a few more laps I started to slowly pass the majority of that group. I finished up working hard for the last two (why can't I finish faster...) laps, crossing 5th in 11:50, yay again.

Splits:

• 88.26 / 94.94 / 93.95 / 96.55 / 97.41 / 98.13 / 97.46 / 44.34

Then I went to watch Jo's 400m race (a SB), so just in case I took my spikes....and yep I decided I would run in the last heat and finished in 67.11, nothing great, but considering it was within 10 minutes of my 3k, I thought it was solid!

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After a 5-8 min cool down around the paths of Merri Creek, myself & Jo drove home and whilst driving I recognised that I had a BIG day and I could already feel the aches starting, so a bag of ice was bought and then 12 minutes sitting in some very cold water leaves me feeling quite good considering.

A few days off

I haven't run the past few days, a few reasons; the boys stayed for a few days, allowing the legs to freshen & to rest a niggle.

Thursday night at the track; the planned set was 3 sets of 4x200m @ 36 sec with a 100m float recovery (60 sec) and 4 minute break between sets. Due to a very windy evening we were going to dodge the back straight but I didn't want to change the session for the group so we started at the 200m start, then jogged back to the start of the 100m straight then floated into the headwind on the back straight, which worked.

My splits:

• 35.25 / 35.51 / 34.90 / 35.32
• 36.01 / 36.09 / 35.00 / 35.31
• 35.43 / 35.43 / 35.43 / 34.21

I thought this would have been harder to be honest, in hindsight I should have done a 4th set. So next time the set is planned I will do a 4th set and consider reducing the set recovery to 3 minutes, this would work for me, but maybe not some of the teenagers.

With 4 lap w/up, strides and 2 lap c/down, a 6km set.

You Yangs

I arrived 30 minutes earlier than normal today and did a 30 min run prior to the groups arriving. I ran along Branding Yard Rd in an anti clockwise direction, once onto GCD I ran along the trail which gets onto Greyhound, 28:30 (5.9k).

I then ran with four of my juniors, we started along GCD, then onto Branding Yard Rd (clockwise), then onto Branding Yard Trail, I had to back track a couple of the times, Teagan was struggling today.... with a few back tracks and the extra bit for Hayley & Bailey we did just 7k.

I then joined Luke & Blair for 30 minutes, we ran along Greyhound Track sitting on 4:45 pace then then boys started to pick up the pace, once I got to approx sub 4:30 pace I held on and they continued to get faster. All up 19-20k for the morning.

A light session with the kids

My left heel is a tad sore, so no run home from the track today, play it a little safe.

At the track with Jo & my junior squad, 150m reps. I jogged three laps with one of the boys from Burkie's group and Bailey tagged along as well, then I decided strides on the grass was a good plan, 8x70m with some stretching after 4, then onto the track for a few drills.

Whilst the group did there reps I tailed the group, sometimes surging but generally running it like a 150m stride x 10. I finished the session off with a couple of laps on the infield. Just over 4k for the day.

11km travelled, but 10km run on a rest day

Lying in bed thinking, "well it is usually a rest day, maybe I will not run".....

Grrr, get out of bed lazy bum and Just Do It. Whilst I am arguing with myself, Jo is leaving to go for an easy run in the pool, damn it, get up! Well I did, I found Jo's Garmin, chucked on a for a quick charge whilst I fluffed about doing what boys do in the morning..

I had finally decided 10k would be a nice start to my day and keep my running pointing in the direction that I want!!! I started on the Skeleton Creek pathway and ran in the direction of Altona. Most of the kms were run in 4:55 ish pace, some slightly faster, some on 5 min pace. I ran for 5km, I then decided as this was a rest day, I needed to be nice to my legs, so I walked 500m in one direction & then turned around and continued walking until 1km (9:03), once at 6k I recommenced running, holding a similar pace (4:50-55).

Happy I got out there and let the legs roll over!
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2009; Goals etc, whilst I have updated my Blog I really haven't thought too long or hard about what I want from my running this year. I know I want a better year, I know I want to run more & without injury, but at this stage all I want to do is finish the T&F Season off, run sub 2:30 for 800m, run sub 5:15 for 1500m. The plan is to continue getting stronger, fitter & improve my endurance then I will focus on some goals by the end of February/mid March.

The first track session for 2009

Not many distance runners at the track tonight; Keith's squad of 25+ are at Mt Beauty, John's group at Sunshine & many of mine & Burkie's are away on family holidays and no Jo tonight, she has moved her session to the pool.

I arrived to find Adrian flying around, 5x800 (2:40 pace), not bad for a nearing 42 year old who is preparing for his 12th Six Foot Marathon. I was only only expecting young Claire tonight and with the strong winds I decided whilst warming up (5 laps) that the 4x200 (40 sec), 2x1000 (3:50 & 4:15) & 4x200 (40) session would be held off for another evening, instead 12x200 for me (only 10 for Claire).

Whilst I waited for Claire to complete her w/up laps, I did 5-8 min of dynamic warm ups, skipping, jumping, lunges & some bounding. Prior to our 5x60m strides, Claire and I did some butt kicks and then some quick steps breaking into a short stride.

The plan for the reps was slightly faster than normal for Claire (41) and the break was a 90 sec walk and every 3 rep I let her have an extra 30 sec, I did my first 10 reps in lane 3 in mid 38s and the final 2 in low 36s (in lane 1). I then jogged three slow laps of the grass infield to finish up my first track session for the year.

Approx 7k session

December's running stats

The final stats for 2008, thankfully one of my better months, not only because there was more running than previous, but I wanted to run more, I felt better running and I felt a little faster, so :-) :-) :-)

Dec Kms - 285

2008 Kms - 1842 (my smallest in many years)

Injuries - injury free

Excuses - none

Races - a few track races and a Club 1000m race

Summary - a good solid month of training and I am starting to feel fitter and hopefully will go sub 2:30 for the 800m first back!

Goals for January - to run another month of 250ish kms, of course remain injury free (last Jan I tore my hip flexor and was having achilles issues for many months).

Summary for 2008 - lowest running kms in over six years, a torn hip flexor and an achilles problem kept the first four months of the year very minimal, e.g. at the end of April I had not run 250km for the year, Dec I ran over 280k. But the good....I had a good season as a coach, one of my athletes got Gold & Bronze in O35 State Champs, a silver medal at Little Aths T&F, 2 athletes finished in the top 8 in the State Multi's, athletes involved in U20 & U16 State Relays, many finalists in VLAA, Primary School & AV Championships, great results in the Primary & VLAA XC State Champs, many PBs and many happy athletes who are running the best they ever have. With about 25 athletes in my squads I have enjoyed nearly every moment. I have lost a couple to other coaches, I have seen a couple of teenagers slowly slip away to a life away from running but overall I am very satisfied with my coaching and now my running!

January: 122km
February: 81km
March: 0km (zero)
April: 41km
May: 129km
June: 241km
July: 250km
August: 154km
September: 193km
October: 150km
November: 194km
December: 285km

2008 Total: 1842km

The last run in 2008

A tired set of legs attached to my body this morning and with a junior squad training session at 9am, I made my way to the track at 8:30am and I strolled along the Fed Trail, 15 minutes away from the track towards Werribee and then I turned around, probably 5.5km.
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Back at the track, I jogged 3 laps with some of the kids and then did 5x70m strides whilst the kids did 7 strides and then they went to the stairs for a short set of exercises. Their set today was 6x300m with a 100m walk/float for recovery, with some aiming for 61-64 depending on the athlete and the younger kids aiming for 70-74. The first 2 reps I watched with some jogging on the infield so I could take note of form. Then I cruised one rep with Demi in 70, she was running very controlled, I then did the final 3 reps in lane 3 with four of the faster kids in 60-61.

Two laps on the infield and then 10 minutes of leg stretching with the kids, esp calf, glutes & hamstrings.
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My legs feel a lot better with a light session, the original plan was 60 minutes, but not today (I listened to my body).