Mon 19 Feb 07, R4K training group, that's all today

I planned to go to the gym at lunchtime, but I was so busy at work I forgot...

My only physical activity today was the training group at Fed Square, so a 1k jog there and 1k back only 10k for the day, all at an easy pace. Tonight's slow 8k group was the biggest for this season, more than 15. Funny how many ladies in the group are new to Australia from the UK, there were at least 6 tonight and only 2 knew each other, quite uncanny I thought.

Tomorrow gym first up and then a track session in the evening. After 4 days of over 35 degrees, an easy day was probably a good idea.

Sun 18 Feb 07, did anyone notice that it was HOT today

I'm not sure how hot it got in Melbourne today, but out here in Werribee and Corio (Geelong) it was 40 degrees for a couple of hours this arvo!

My day started at the You Yangs at 8am, 26 degrees, myself and Luke took off from the front gate and made our way up to Flinders Peak car park and then ran on the Branding Trail Loop, but instead of completing the loop I choose (yes me) to run up a BIG hill to the Saddleback picnic grounds, the round is just over 800m long, at the bottom it was 105m elevation and at the top 215m, OMG that hurt my quads. We then ran back to the car park, filled my kiddie bottle (the ones with cartoon characters), threw a lot of water over ourselves, decided we didn't need to run 90 minutes today and made our way back to the front of the park. Once near the front I decided we would take a small detour and run on the Big Rock trail and then go back to the front gate. All up 15km in 75 minute, it would be the slowest Luke has ever run probably, but he was instructed to take it easy as he is running in the Vic Champs Open Men's 3k Steeple next Sunday.


After cleaning myself up I went to Corio for the Western Region Little A's Champs to watch an U11 boy I have been helping out over the past few weeks, it was a tough day there, 38 degrees at 12pm and with a hot wind made 1500m racing quite difficult. Lachlan ran well, finishing strongly in 3rd and was able to hold off a Williamstown boys with 150m to go. Straight after his race, a 13 year old girl who is coached by Burkie chased two girls from Altona that she has never beaten before, she passed one with 300m to go and the other with 10m to go, a very exciting race with lots of shouting from the Werribee group!


Well I'm back to the box now to watch the second half of the Melbourne Victory Grand Final, we are leading 3 - 0. :-)

Sat 17 Feb 07, R4K training group & track racing

I arrived at the top of Anderson St/Domain Rd to do my first Sat morning Run Leader gig for Nike. The Sat group is a big group, very similar numbers to the Monday session. Already at 9am it was 26 degrees, so the numbers were down, just under 50 for the groups, not including the RL. I was with Em for the 'comfortable' 8k group, we ran 2 laps of the Tan with a 'dog-leg' just after Government Drive. An enjoyable morning, where Nike supply 'yummy' blueberry muffins afterwards and great coffee from one of those little coffee vans. Great reason to do the Saturday session, cruise 8-10k and then have breaky!!! :-) And all for free!


This after the North West Region were competing at Newport for Round 11 of the Shield Competition and we were in for a HOT day at the track. At 2pm it was 37 degrees in Williamstown and just after I arrived they stuck a guage into the track to register the track temp, well it was over 50 and the machine didn't go higher. A few events were changed, the 3k steeple became a 2k steeple over low heights and the 3k flat was a 2k race, but neither enticed me as I knew it was hot hot hot! An 800m and a 400m for me. The 800m there were 11 in my heat, I sat last for the first 650m but was only 10m or so behind the leaders, I past one guy in the back straight and then another in the front straight finishing 9th in 2:23.18, the winner was 2:18. The 400m was my first 400m for the season not after a 3k race, so I was hoping I would run ok, but was very aware it was so hot. I was allocated lane 4 (happy) and was sitting 2nd most of the race until probably 40m from home where I moved past a fellow club mate and won my heat in a SB of 63.14.

Thu 15 Feb 07, gym & track session

This morning I woke quite early so I left home just after 6am and made my way into the city and went to the gym, I normally only do two sessions a week, so today I did a minimal session. Starting on the bike for a change and did 6 mile (why the bike is in miles I have no idea) at an average of 21mph which got a nice light sweat happening. I then did 2 sets of some of my normal exercises but with a few kgs more and only two sets of ten and then finished off with some ab work on the floor.


I left work tonight at 4:45pm, so I arrived at the track about 20 minutes later than normal. Changed and took off for two laps of the Complex and then one lap of the track in the outside lane completing so plymetric style exercises to help me loosen up a bit more. Already quite warm and enjoying the sun on my back, I did some basic stretches for no more than five minutes, changed into my flats and then did 5x60m strides. I then checked with Burkie to clarify tonight's session, 5x400m at 75 sec (dream 1500m pace) with a 60 sec recovery, but he mentioned let it blow out to 75 if the heat takes it toll, as it was still 34 degrees after 5:30pm...

Tonight I was by myself, ads was finishing his cool down as I was striding and the rest of Burkie's squad were either still at work or the younger ones are in a small taper with VLAA Region Champs. There was no wind tonight but it was warm.

Splits (recovery):
76.2 (59) - too slow
73.5 (59) - too fast
75.1 (65) - yipee
75.1 (70) - wow
75.05 - WOW

But I was very happy there were no more to go, as the final 50m was tough work. My cool down tonight was on the grass inside the track and I ran four laps and then did some lower back & hamstring stretching for 10 minutes.

Wed 14 Feb 07, gym and S2F training run

Got into the city at 6:40 and dropped my stuff at work and then went to the gym for a 50 min session. Today I concentrated on shoulders, upper back and lots of core/ab work, by the end of the session I could hardly do more than 10 reps of any ab ex, even easy ones.

Feeling good after yesterday's session I could have easily gone for a lunchtime run, but I decided that killing myself this week was not on the planso I waited until 5:40pm to leave work and jog at tempo pace for 15 minutes before arriving at Fed Square to take the 10k group, already dripping from tonight's humidity.

Tonight I took 11 runners for a trip around Fed Square (promo shots were taken) and then along the river and around the MCG, back to the river, crossing over to the Tan, a lap and then back along the river to Fed Square. The group spread out a fair bit, but I controlled and held them together for the first 5k or so. The guy & 2 girls at the front were regulars and were happy to stroll along in their own group. Even at the comfortable pace I was sweating heaps. An enjoyable run and lots of chatting. Tonight S2F were handing out some gels, so I grabbed five freebies for my collection.

Finished the night with a 1.5km run back to my car, all up tonight 14-15km.

Tue 13 Feb 07, an easy morning run & an evening track session

I went out for an easy 7km run this morning, all on dirt trails with a few small hills thrown in for good measure, I was hoping to run upto 10k but it just didn't happen this morning, other factors reduced the run.

This evening I plan to run a track session, not sure what that will be yet or who it will be with and then I am going to a Council run training program for Clubs that want to apply for funds, helping you to write the submission. I don't particularly want to attend but no-one else from the Committee wanted to or were able to attend for varying reasons, so...I'll be there.

PM Session: For the past six months or more I have predominantly trained with the two David's, Dave S & David T, but David has moved with his employer to Warrnambool and Dave S has been training heavily with his kayak and is now in Japan competing. But funnily tonight I trained with the two Adams!

Adam C has returned from stressies and is now starting to get quicker and back into his 35 min form (10k) and Adam K is joining my Club next season and he is quicker over short distances (5k and less). Tonight it was quite humid and the BIG black clouds were starting to roll in, but it was still 28 degrees. I started with my normal 3k warm up and then stretching, change into my flats and then 5x60m strides. Burkie suggested 6kms worth of reps at 5/10km pace depending on how we were feeling with minimal break. Ads suggested a pyramid set, 400/800/1200/1600/1200/800/400 with 45 sec recovery, I decided 92 sec per lap for me, the two Adams were a bit faster, but Adam K came back to me later in the session, but not ads he powered on!!!

My splits (recovery):
1.27 (44)
3.03 (44)
4.37 (1.00)
6.11 (1.01)
4.38 (1.02)
3.01 (1.01)
1.23

Finishing off with a 10 min cool down on the outside path. The humidity was broken with a BIG storm and loads of heavy rain mid way in my 1600m rep, the wind was also a real struggle but it remained constant throughout the session. I opted to run the session topless so I went from being drenched in sweat to looking like a drowned rat.
A good sess tonight, which looked quite consistent

Mon 12 Feb 07, R4K training group

Lunch time was spent in the gym today, just over 45 minutes, a great session! I really worked fast and got a great sweat happening, light weights and loads of work on the swiss balls with weights & med ball. I really got stuck into the lunges, squats and calf raises, with the legs a lot fresher than previous weeks as a result of a flat 90 minute run yesterday instead of 2 hours on dirt trails with big hills, I was able to get in the 50 lunges both sides, calf raises and squats with 7.5kg dumbells on both sides.


This evening's run was an easy affair, I jogged into the city at Fed Square and was allocated the 8km medium group (start 6 min pace), I chose to be the back marker and look after the slower people within this group. Very warm, at least 32 degrees when we started and very sunny! So all of the leaders were asked to watch out for dehydration problems. The medium group had 20-25 people tonight so we ended up fairly well spread out. The group made it and with little difficulty. After helping pack up I ran back 1km to my car, stretched and then drove home home arriving just after 8pm.

Sun 11 Feb 07, Fed Trail & my dad's b.day party

Today I needed to leave home at 10am to pick up all of my boys so I could make the 1h 45m drive to my 'old man's' to enjoy lunch at the local with him, mum & my sisters and nieces & nephews.

This meant I wasn't able to make the 'club long run' so I took off alone just after 7am from home and ran my 20k course along the Federation Trail. I enjoyed the flat run today, it was 20 degrees when I left home so I ran with just a cap, shorts and shoes. It was quite windy and even the lighest drizzle appeared for the first 15 minutes. When I started I was quite slow & stiff, passing the 1km mark in 5:30, but the second km was in 5 min and I was feeling a lot smoother by then.

Once home I stretched for 5-10 minutes whlst drinking my weak Endura and then ate my cerial and showered. Then collecting the boys I made my way to spend the day with dad.

Of course I didn't take my camera, but one of my sisters had a digital camera (but doesn't have email, who doesn't have email???), a picture was taken after lunch, dad on the lounge with his 10 grandchildren surrounding him, four of them mine, the oldest and the youngest!

Sat 10 Feb 07, Little A's & a recovery session

Surprisingly I woke just before 7am, just before my alarm and got myself ready for coaching duties at Little A's. Talking about coaching duties, over the past month or so, I have found that my coaching comments are not just directed at the U6 & 7's now, but with four years with the On Trackers (U6s) I am finding that I am taking a very keen interest in the kids that I have formerly been involved with and also a handul of siblings and a few other kids I have regularly spoken too. I have found that I am regularly giving advice to about 8 kids (& parents) that are not in my Sat group. I have completed the VLAA Orientation Coaching Course and also a handful of On Track seminars/courses but I am now strongly considering the Aust Track & Field Coaching Association (ATFCA) Level One course in the coming months so I can more formally consolidate my coaching but also so I can feel more comfortable in 'possibly' creating my own squad (wow I've said it aloud).

Anyway...after Little A's, at 1.30pm I had arranged to meet Clare for her interval session. Normally I would do a short tempo sessin first and then finish with Clare, but today I was running slightly lare and also I was still slightly 'buggered' from yesterday's meet, so i just did Clare's Sat hill interval session. Even though this session i would normally find quite easy, today it required a lot more effort than normal, which obviously is related to yesterday's races.


Fri 09 Feb 07, Shield Round 10 at Olympic Park, twilight meet. What a LONG day, at work just after 7am, a minimal lunch break (5-10 min), left work at 5:40pm, walked to Olympic Park for the North West Region Comp in combination with the AV Premier League (State elite comp).

A nice walk around a part of the Tan with a coule of the teenagers from club (who happened to be walking past whe I came out of work) and arrived at OP just after 6pm in time to chat with Thorny, a VAL (Pro) runner who was running invite tonight and is considering joining an AV club, maybe Geelong or maybe Western A's. Thorny ran the first heat after the PL in the 1500 & 800, he ran 4:09 and wasn't overly happy, so I hope he decides to join Western A's and show us some of his real form....

I planned on running the 1500 (7pm) and the 2nd heat of the 3k at 10:15pm, but I ended up throwing in the 800m in the middle too and now feel very tired. My 1500m race was in a heat of 4:50 - 5:10 and as I was expecting to run 5:05 I knew I was at the back. My first lap was 78, not sure of the other laps but with 300m to go I was just over the 4 min mark surprisingly and finished 5:01.01, I think the soft surface of OP was a factor in this race, when it got hard I noticed the soft feel int he track and I think that took my mind away from my 'pain'.

After a cool down jog a few of the other open age guys turned up to run the 800 & 3k and so I took off when them for a slow jog and ended up talking myself into running an 800m race. I was in the third last heat, the 2:20 pack, the first lap was a tight affair, 12 in the heat, after 1 lap (69 for me) I was in 10th but only 5m behind the leader. Funnily I thought the pace was too fast, but when I saw the lap time I thought, shit that's where I wanted to be... floated the back straight and held my position and then with 90 to go I surprised myself (& coach) and passed 3 in the straight and finished 7th in 2:23.

Next up for me was the second heat of the 3k, 11 min +, 35 in the race, I finished 10th in a very tired 11:34. But surprisingly I was happy with the run, normally that far off my PB I would be a bit grumpy, but overall i thought it was a well paced race which was fairly well controlled.

A late night, the 3k finished at 10:40ish and after cool downs, chats, a walk to get my car, drop offs at mates place and Cam's place it was just after 1am...Little A's was going to be a struggle!

Thu 08 Feb 07, Dad's 60th birthday

Dad turned 60 today, I turn 40 in April and Cam turns 20 in July, so easy to remember our ages.... :-)

Up nice and early and at the Albert Park Aquatic Centre for a swim just after 6am. I 'pushed' myself and swam 1.2km, what a struggle. No running today, racing at Olympic Park tomorrow, a 1500m & a 3k.

Wed 07 Feb 07, Sunset Series Zoo Race Report; I arrived just after 6pm and found David T within a few minutes, we went for a 15 minute warm up run and stretched prior to the race and situated ourselves nice and early on the 2nd row of the start line. About 10 min before the start I caught up with Tiger Boy and then Eat Em and a few other friends on the start line.

Jokingly David was stirring me up telling me I would start to fast (I have a history) and we were guessing how fast the first k would be, I was hoping for 3:50ish so I was pleasantly surprised with a 3.56, David was suggesting 3:35-40! Of course the 2nd km was slower, a slight rise and then the twisty part of the zoo, I didn't really have any problems through here this year with other runners, just in front of me was a lady who was my pace and eventually beat me by 20-30 seconds, so I followed her and didn't need to worry about passing. The second lap was a struggle, heavy legs occurred and having to stop in the zoo due to 'walkers' who walked 3-4 abreast wearing head phones and not caring at all or listening to someone calling "passing right", this occurred twice. Overall not a bad run, the second lap shows a runner who was not fresh but saying that, I am happy with 33:12, considering the past months workload.

My splits were: 3.56, 4.15, 3.59, 4.00, 4.12, 4.27, 4.20, 4.01 = 33.12

David's splits: 3.56, 4.10, 4.02, 3.53, 4.07, 4.24, 4.09, 3.50 = 32.35

Looking at my splits I am very happy with the first 4k and would have liked to run the 5th km a tad faster. The 6km is good considering coming to a stand still twice, but the 6-7k time is disappointing, I know I lost concentration and should have run that km at least 10 sec faster. So overall I think I should have run 32:50ish on my current form, but as I said above, I'm happy enough.

Tue 06 Feb 07, easy trail run

As I am racing tomorrow in the Sunset Series Race around the Zoo (8km) I decided I would skip my track session and enjoy a very easy 9km run on dirt trails. A little bit of stretching afterwards and then back home.

Last year I ran 32:32, so it will be interesting to see where I am currently, I know my short track races I have been a bit off where I was last year, but I am hoping my endurance is slightly better. Should have a better idea tomorrow,

Mon 05 Feb 07, gym & a recovery run

With a change to my routine for the next month or so I couldn't get into the city early, which meant I extended my lunch break to 70 minutes so I could fit in my gym session and shower and change. 50 minutes in the gym today and I felt a lot better than the previous week, the ice bath worked a treat.

Tonight I was at Fed Square for the first Run for the Kids training group, I jogged from work to Fed Square and then to Niketown to change my shoes over (they stuffed my sizing) and then jogged back to the group, so a few k's already. I was allocated the slow 8km group, which was advertised it would be run at 7 min per km pace, which I thought was way to slow and thankfully I was proven right, today. I only had four in my group, so I took them out probably at 6:30 pace for the first 1.5km but already I knew they were easily going to run this at that pace and faster. My group remained together and we even past two from the medium 8k (they had their Leader & they will need to change groups next week), our overall pace was 6:15ish, with the final km at 5:45 pace. Surprisingly my group tonight was all male, which is very different, and I suggested to two of the guys to run with the medium group for their next outing.

Tonight all of the Run Leaders were given a pair of shoes (I chose Zoom Elites 3), shorts, a tech T, cap, sweat bands (???), socks & a cool little sports bag. We will also be given a singlet and a compression top with the possibility of a running jacket too (hope so). So all up a really good deal!

Sun 04 Feb 07, long run at the You Yangs

This morning I started the run with Narelle, Cam & Adrian as well Burkie asked for me to escort four of his young girls up some of our new trails, two were looking for 40 minutes and two were upping their time to 50 minutes. So Cam & Narelle ran to the top car park at their normal pace and myself and Adrian ran with the younger brigade, Adrian was testing his calf after three weeks off.

At 25 minutes the last two girls turned and I strongly suggested that they continue to chat out loud and take it easy and not race back. Adrian had also turned early as his calf wasn't right and I increased my pace to catch Cam & Narz. At the top on one of the big hills they were waiting but Cam had to turn around as he slightly rolled his ankle and the course we were about to go on would not have been adviseable.

I showed Narz some of the new trails but she was aiming for a 90 minute run so she departed at 65 min and I was left alone to continue on the same course as last week. I found the tough hills a bit harder by myself but managed along fairly well. All up just over 21k and only 40 seconds slower than last week, which was great considering the slower start.

Once home I had a poched egg on toast into a prepared ice bath, then into my Skins and off for a coffee with some friends. Eight hours later now and I feel way better than last week. Anyway, back to the football now, hopefully Melbourne Victory will improve on their first halve effort...

Sat 03 Feb 07, Wyndham Park run

Little A's this morning was beautiful, great weather and no wind, which is quite rare at the VU complex. This afternoon I arrived at Wyndham Park and ran a medium pace 1.2km for a short w/up, stretched my legs and then did three laps of a 1.6km course at my 5km pace with a 1 min slow jog in between each lap. Just as I finished my last rep, Clare, her financee (husband in 2 weeks) and one of Clare's g.f's arrived.

This session was Clare's and the rest others were using it as a base for their own session. We started with a 1.2k w/up, stretch and then did 10 efforts on a pathway which is up a slight hill, average effort were 36 seconds with an average of 1m50s recovery (walk/jog). This was the same session as last week, but more consistent splits and also improvement with the recovery. We then ran a cool down in the reversed direction.

Clare has decided that she is again going to run the R4K, so I suggested she 'should' increase one of her runs to help with the day, whilst I know she 'kind of' agrees, I'll wait and see if it happens.

All up a nice afternoon to run, mid 20's and very little wind, as I sweat heaps I enjoyed the sun on my back & front, approx 11-12km. A planned run trail run at the You Yangs tomorrow, 1h 45 - 2 hours.

Fri 02 Feb 07, the Tan, Fawkner Park & along the Yarra

Today I ran in the city before attending to other appts. I started of with an easy 7km around the first half of the Tan and then over to Fawkner Park and then finish the Tan. I then stopped at my car, hydrated (it was quite muggy this morning) and dropped my singlet and then took off along the Yarra at 12.5kph for 20 min, then I upped the pace to just over 13kph and finished off at 13.5 for the final 10 minutes. I past MacRobertson Bridge and ran along the Burnely Half course until hitting 27 minutes and then turned. Coming back on the other side of the Yarra and then crossing back at the Swan St bridge, 11km (18km for the morning).

I was drenched in sweat and walked for five minutes before stretching for ten minutes or more. Whilst running I felt a tightening sensation in my left hammie, I think it felt like a fatigue feeling that I have experienced once or twice over the years, but it was fine afterwards, I did notice when stretching that I wasn't as flexible as normal, hence why the long stretch.



Today was Declan's first day at school, I wasn't able to be there, but was hoping to be there when he finished for the day, but due to a misunderstanding I missed that too... :-( Anyway, here is a pic of Declan (5) in his driveway just before his short 500m walk to school.




Left to right, Declan, Kaelan & Connor (Grade 3 now....)




Thu 01 Feb 07, No run & no gym, nothing! Very busy day, early meeting, then a conference in the city then back to the Barracks for another meeting. Left work early for some appts, which I was advised that I shouldn't run afterwards. Back to Abbotsford at 6:15pm to Nike HQ for the R4K briefing, which was good, lots of exciting things happening for the training participants. We also got fitted out for a pair of shoes (I chose the Zoom Elites) and sized for singlets, T's, shorts & jacket and we will get a few other things too, compression top, caps, sweat bands and socks, all up a good deal for our time. I start on Monday, I will be looking after the 8km 6 or 7 min per km group.

To answer a couple of questions left by fellow bloggers, the sore heel has been ongoing for quite awhile, I have an inflamed achilles tendon where it attaches onto my heel. The Skins, I have had for nearly a year, long, short & sleeveless top, I thing they are great and do notice a difference afterwards.

January 2007, monthly stats & summary

January km's - 310 (2006 - 219, ITB & hip probs)

Injuries - Nil, injuried means you can't run, doesn't it?.

Excuses - I am still managing my sore right heel as a result of inflamed achille tendon attachment and general aches in the legs, but there good, aren't they!!!

Races - two 800m & 1500m and one DNF in a 3000m.

Upcoming races - Sunset Race at the Zoo, track races at OP & Newport

Goals - none really, working on general fitness and endurance as well as trying to become stronger on the dreaded hills.


Overall I was happy with my km total for the month, but my racing was fairly ordinary and that was why I picked up the kms as the speed wasn't there so I thought I may as well pick up the distance and start building for the Winter season. I have been consistent in the gym especially with core work and lunges. I could concentrate on some extra stretching and I NEED a massage. A few medical appointments this month have been quite intrusive which have affected some of my sessions, but overall a good month.

Wed 31 Jan 07, a big day

Today I started off nice and early, still leg weary, still have sore heel and still trying to work hard. This morning in the gym just after 7am for 45 minutes, most of my work was on the swiss ball, chest, core, and a touch of shoulders, back (upper & lower) and arms, as normal all very light weights with lots of reps and only 20 sec between sets.


Today at lunch I meet up with David T on St Kilda Rd, from there we ran a lap of Albert Park, then back to St Kilda Rd and up Domain Rd where we went our seperate ways. Most of the run was at 13.5kph, an enjoyable run, with bugger all wind and lots of sunshine, but a set of weary legs that couldn't maintain any real pace. All up 9.5km run.

6pm tonight I jogged from work to Fed Square for the S2F training group, as per normal I was with the 10k group. Tonight the other Run Leader with the 10k group was much faster than me, so I encouraged him to take the lead and I sat back and chatted with the back of the pack ladies and encouraged. Tonight's run was up and around the Docklands, nice area, but a lot of concrete and I didn't think much of the course, all up we ran 10.9km. With the 3k there and back and the training run and lunchtime, I clocked 23-24km for the day with a gym session, no wonder I was starving and now I am sitting here hungry again and wearing my Skins (please recover legs....).

Tue 30 Jan 07, nearly a waste of time

I arrived at the VU track at 5pm, it was just starting to rain and a strong wind was there too. I took off for my warm up, after 3k I was still feeling very ordinary mentally & physically, so I ran another lap of the complex. Whilst stretching and chatting I decided I didn't really need to night's session; wind, off & on light rain, no watch and sore legs, oh well a resting evening.

Tommorrow, gym, lunch time tempo run & then an easy run with the S2F squads, hopefully 20k odd kms, so a rest today is cool.

Mon 29 Jan 07, gym & recovery run

In the city at 7am and off to the gym, I felt ok from yesterday, a bit tired in the quads and overall I felt a bit tired even after a big sleep (in bed at 9:30pm, the earliest in many years). I could feel my legs whilst walking up the stairs to work and then again when walking down, but its all good... :-)

Today in the gym I concentrated on upper back, shoulders, core & my set off lunges (ow), squats (not to bad) and calf raises. I did reduce my lunges today, there was a lot of complaining happening in that muscle group.


This evening was great weather for a run, too bad it was only a recovery run. 5:30pm, still 24 degrees, sunny and no wind, I ran 3.5km to the track at 5 min pace and then stretched for 15 minutes, my heels and calves needed the attention, I then stretched the hammies and quads, just to even it all out. From the track I ran out & back with Clare for 6.5km which was great for me, my legs felt so much better and I did another 5-10 minutes of stretching. So all up 10km for the evening.

Today I got a call from Nike confirming that I was going to help out with the R4K training groups, starting next Monday. So a 'fit out' on Thursday and the first group training on Monday week.

Sun 28 Jan 07, two hours at the You Yangs

This morning I met at the front gate of the You Yangs at 8.30am, I knew most of the guys that I normally train with would be absent, so I ran with Luke (well he jogged slowly and ran the hills very hard and then came back to us) & Cookie (another coach of Little A's & competes with the VAL). Having Cookie with us was great, he runs with the VAL (Pros) but he intends to run with us during the winter season instead of coaching the Western Districts AFL Umpires, which is great for us and also he has been running the You Yangs for more than 20 years so he is going to show us some great new trails.

So we started with running up to Turntable (FP car park) from here I wanted to run the Rockford Trail, so off we went, then after 10 minutes we let Cookie pick the direction and what a great run it was! Some bloody big hills and then lots of small but very sharp hills. We ended up in areas with some great views of the area and even could see the beach in Geelong. We ran a lot of the MTB courses which was great and then ran up (300m elevation) where the large majority of the last Ned Kelly movie with Heath Ledger (that scenery is very familar) was done, we seen BIG goats and also some BIG male grey kangaroos, normally the YY are wallaby region, but obviously not where we went today.

An enjoyable run 1h 56m for 21.2km, not like a road run!! :-) I now wonder why I spent some many hours on boring roads when these trails are everywhere.



This is a view from the West/East Walk, the stones were set by the local aboriginals depicting a wedge tail eagle. The view also shows the lovely Aussie bush.