Tue 20 Mar 07, gym only

Decided today I would skip my run, only a few days until I am competing in the AV Region Shield Finals at Newport (Sat) so a light week, trying to keep my back in check and have the legs rolling over comfortably.

I arrived in the city today at 6:30ish, in the gym for 45 minutes, some back, chest, arms and core work with 15 min of stretching. I have an appointment for a light massage on Friday evening to give my back a little bit of work, this is the only opportunity this week with so many competing demands.

Finally catching up with my Internet habit, being away and my PC dying, I am suviving on a borrowed laptop)

Mon 19 Mar 07, gym & an easy evening run

In the gym at lunch time for 40 minutes, some light shoulders and back work and a little bit of core work, finishing off with 20 min of stretching, back, glutes, hamstrings. My back isn't the best, not very comfortable so I organised Em to take my Nike Run Leader gig tonight, just to make sure, in hindsight I could have done but I just wasn't sure and I didn't want to many people relying on me.

Tonight I was meeting Clare at Riverbend at 6:30pm, so I thought I would run for 15 minutes before and test out my back, whilst I could feel it a bit I needed to ascertain how good or bad it really was with the NorthWest Shield Club Champs this w/e. If it all went to 'poo' I would only be upsetting Clare's session instead of 20-30 people with the Nike group.

But happily I was bale to run my first km comfortably at 5 min pace and then picked up the pace and ran the next 4k in 15:30 with no probs! :-) I then ran with Clare for 40 minutes, home and did some good stretching of my back, glutes and hammies.
But still I could feel my back???

Fri 16 Mar 07, returned from Canberra

I have returned from a LONG week in Canberra, way too much time in a classroom listening to lectures, studying and preparing briefs, presentations and way too much role playing!!!

An interesting part of day one was receiving results from testing done prior to the course, one which was the Myer Briggs personality results, not surprising my personality is classified as ISTP.

An injury update... well I didn't run whilst in Canberra, I probably could have nearing the end of the week, but dinners, catching up with friends and study got in the way. Throughout the week I did manage two pilates sessions, a 500m swim, a couple of spa baths and steam rooms with some good stretching. One night I played squash for a couple of hours with some frinds at Canberra Uni. My back was and is still a puzzle, esp annoying me in the evening, with discomfort on the LHS of my spine, the muscles along my spine moving down into the top of my glutes and also in the hip region of the LHS.

Saturday & Sunday I have volunteered my time to acting as the Chief Place Judge on the Circular track at the VLAA State Champs, sp my job is to make the finishing decsions for the 800m, 1500m & walks. So they will be long days, having to be at Olympic Park before 7am and leaving wuite late too. No run this weekend.

Sun 11 Mar 07, WLAC Open Day

Busy busy busy! At the track at 7:30am for set up, acting as the Chief Front Straight Marshall and then leaving for Canberra for a week, involved in an Emerging Leadership Course being conducted at the Canberra Hyatt for a week.

Back is causing some problems and I am hoping it will settle very soon so I can enjoy a few bush runs around Mt Ainslie as I am staying in Northbourne Ave, 2 blocks away from Civic. No run today :-(

Sat 10 Mar 07, sore back and a river run

No run for the last two days, Thursday stuck at work until after 9pm and Fri I played mister Dad and looked after one of boys as he had a 'student free day' from school, which was good as I had a very sore back which I wasn't really sure what or how...

Today I was at the VU Complex helping out with a 'working bee' getting the track prepared for the WLAC Open Day on Sunday, which is one of the popular meets as it is one week out from the VLAA State Champs, so a lot of athletes use it as a big hit out. Early afternoon I was meeting Clare for a 60 min run along the Werribee river, with less than a month to go for R4Ks she was hoping to have a good run. I arrived 20 minutes early, hoping to get in 20 minutes prior and test out how bad my back was, wearing my Garmin for watch my pace I discovered that I was in a bit of discomfort. In the centre of my back into my glutes and on the left hand side around the hip area at the back was quite sore, all muscular. I ran for 15 minutes and never ran faster than 5:30 pace even though I was trying, so for 5 minutes whilst waiting for Clare I stretched and hoped it would loosen up.

Took off with Clare and we made our way along the river, after about 15 minutes at 6 min pace I started to feel more comfortable and was able to stay at this pace comfortably, all up just short of 50 minutes.

Wed 07 Mar 07, gym & a S2F training run

A 45 minute session in the gym followed by 15 min of stretching outside in the sunshine, concentrating on the not so normal stretches.

Before the training run tonight I did a quickish 3k and then surprisingly got a 9km run in tonight averaging 4:50 pace which was a pleasant surprise and then I jogged back to my car a further 1.5k away.

Tue 06 Mar 07, Shield Rd 12 at Coburg

Tonight was the final round of the Shield Club competition and the North West Region made our way out to Coburg, first events at 6.30pm. We were down a few men runners but a small team were there collecting a few points and preparing ourselves for the finals. Tonight I planned to run the 1500 & 5000m and maybe the 4x100m relay (but I was hoping not).

I started the evening off with a 15 min w/up along the Merri Creek and then a few strides before stretching. Once on the back straight I did two more strides, probably only 50m and was in the 5 min & > group. After the first lap (80) I was sitting probably 10th in a field nearing 20, maybe more, but already I knew I was catching a few, I got on the tail of a Coburg runner and followed him around for a lap, I heard 2:40 after 2 laps, so another 80 sec lap and this one felt easier than the first :-), so I started to feel confident and pulled alongside the Coburg runner and then moved wuickly ahead and then returned back into my normal stride just before the bend. At the 1200m I heard Burkie call 4 min, which generally means to me I'll run about 5-5:02, but tonight I was feeling fairly good and I tried to pick up the pace with 250 to go and ran 4:57, first time under 5 min for a few months :-)

I took off with Adrian for a 12 min c/down and then another 10 minutes with Clare. Then I attempted to organise 2 relay teams, sadly it looked like I was going to have to run in my first 4x100m but complications happened and a lot of confusion and the second team (Div 4, my team) were scratched as we were not all at the starting points.

Next race, 5000m, a great night, no wind, low 20's and under lights (very poor lights). There were 36 starters and after 200m I think I was coming 34th, not to sure, but I went through the first 200m in 44sec and the first 400m in 90, so I was happy with my pace. After 1k I started to reel in a pack of runners ahead of me and slowly I past them. Due to the very poor lighting I couldn't see my watch so I didn't bother using it, which was the first time in a 5000m. I finished 25th in 19:38, I was happy with this. Finished off with a 8 min cool down with Adrian & Clare.

Home late again.

Mon 05 Mar 07, R4K training group

Busy busy busy today, that's the only way to describe today's activities! At work early, the new Director of my Department started today, but he & the Deputy where at a Divisional Head meeting all day, but they left some tasks which were all urgent and the day continue on with that direction. With all intention of a lunch gym session which I was looking forward to, but when I noticed the time it was 2:15 and I needed lunch....I worked until 5:30, quickly changed and jogged for 15 minutes before arriving at Fed Square to take the Slow 8km.

And what a BIG group we had tonight, I was the front marker tonight & Sally was the back marker, for anyone who has ever met this girl, they will always remember her, a very happy and friendly girl with such a great personality who suits this role perfectly! I reckon we had high 20's tonight and many are becoming regular faces. The normal course, quite windy tonight, but we are only slightly affected by the wind around the Docklands Stadium, the rest is fairly protected. As Sal stayed with the very back markers and our group spread out quite a bit I was running back & forth quite a bit and would have easily clocked a few k's, which was good as it allowed me to stretch out my stride a few times.

After the run, I was given a great Nike jacket and a LS compression top, this Run Leader gig really has some advantages!!! :-)

After helping to pack up I ran back to my car fairly quick so I could get back to Hoppers for a Little A's meeting, we are preparing for Open Day and also the end of the season & confirming our new Winter Season. Tonight the Committee agreed to pay my costs associated with completing my ATFCA Course, which is really good.

Sun 04 Mar 07, an arvo run on the Fed Trail

This w/e C & D stayed over so this excluded a Sunday morning run, which was fine as a rest from hills & two hours of running before Rd 12 of the Shield comp on Tue night could be adviseable, esp after a big week or so.

I dropped the boys off at 4ish and then got changed and ran the flat Fed Trail from home, wearing my Garmin I decided that 15km would be far enough today, so I ran until I hit 7.5km and then returned. I hit the half way mark in 34:55, which was a little faster than I was aiming for (aim: 36 min) and returned in a pool of sweat in 34:31.

So a 15k run at an average pace of 4:38 which to be honest felt quite easy, but then there wasn't a breath of wind or a hill/rise in sight.

Sat 03 Mar 07, a short morning run

Out the door just after 6am and got in a 7km run, 4:40 pace. I worked up a good sweat, even in slight darkness of the early morning it was humid for Melbourne. Once home, some basic stretching, eat breaky, shower and then I picked up C & D, off to Little A's. The boys are staying over this w/e, so no running until Sun evening.

Friday; I took my running gear into work for a lunchtime run but work got in the way, this why I don't rely on lunchtime for my fitness and after work I had to pick up and take Connor back to his mum's and then back into the city for the Telstra A Series (great night). So no physical activity on Friday.

Thu 01 Mar 07, gym & track session

Forty minutes in the gym this morning, slightly less than I really wanted but I needed to get into the office for an early meeting. I did notice that I found today's session harder than it should have, felt tired whilst completing some of my ex's of the ball and also some of the other core ex and I also noticed it when I ran up the stairs to my work place.


Tonight at the track it was warm and windy (of course), I reduced my warm up only completing 4 laps of lane 8 and then 5x60m strides. Tonight the set was to be 6x400m at my 1500m pace with 60 sec floating recovery. To be honest I was hoping we would do 200s, for a few reasons, dodged the wind, wasn't feeling very fresh and well they are easier...

And of course with that attitude the session was aiming towards disaster... I only managed 4 3/4 reps, all with a 60 sec recovery, except one due to a toilet break.
Reps: 79, 80, 81, 81 & was aiming at a 81-83 but as I straightened up in the straight I knew my form was gone, head & shoulders rolling, legs everywhere, so I pulled off the track with 70ish to go in my 5th rep.

I finished the session off with a 30 minute jog, 6 min per km pace.


(StuMac)

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February 2007, monthly stats & summary

February km's - 328km (Feb 06 - 246km)

YTD - 638km

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

Excuses - Some management of right heel (inflamed achilles tendon attachment)

Races - one 400m, 1500 & 3000m and two 800m (2 meets). Super Sunset Melb Zoo 8km race.

Upcoming races - One more rd of the Shield Comp & then Region & maybe the Shield Final, so all track races.

Goals - Continue to work on endurance base, but will need to freshen a little for Finals.


A really good month, it has been a long time since I have run 2 months of over 300km and as it was a short month I am even more impressed. Also really happy with my consistency in the gym and I can visual see the difference in the abdominal area and I feel stronger too with the bulk. I have noticed that I am feeling quite tired now with the increase of training & intensity, but its within my control. All smiles this month.

Wed 28 Feb 07, S2F run

I had planned to have a gym session this morning, BUT a near 2 hour trip to work put a stop to that, there was a problem with the railway crossing in Hoppers so I got redirected by a police car onto Old Geelong Rd and that was my first mistake. In hindsight I should have driven towards Werribee and gone under the railway bridge but I didn't. I left home at 6:25am and I hit the freeway at 7:25, I normally get on the freeway in 5-7 minutes, so of course the fwy trip was longer than normal too, I sat at my desk in my gym clothes at 8:20, so the session was cancelled.


I left work at 5:15pm, changed and then ran for 20 minutes prior to arriving at Fed Square to take the 10k group. I'm not sure what the temp was (it was 25 degrees at 7:30pm) but gees it was humid, I was dripping, already and this was before I started with the group. Tonight I only had 7 in the group, I was by myself and I knowing some of the group I knew I was have troubles keeping them close due to a big difference in capabilities. The guy & girl at the front would have ended up running probably 11-11.5k as I made them take bigger loops around the MCG to try and keep us group better until we got to the half way mark. But at the end when I was taking the cool down, everyone was thanking me and saying they had a good run, so :-)

I walked back to my car tonight as I knew I had developed a rash on my legs from the very wet shorts, OMG, I was wet.


My monthly stats will appear later, but quickly and without analysing too much, I felt I had a very good month, over 300kms and consistent gym work, I am starting to feel fit & strong. :-)

Tue 27 Feb 07, easy morning run & a track session in the evening

After staying up late last night chatting on MSN I enjoyed a sleep in and got out of bed at 8am. I started the day with a relaxing 5k jog, intent was to cruise 5 min pace and allowing the legs to get a few kms and then to stretch. The first 2.5k went exactly to plan, I turned at 12m 30s, exactly on time but the finish I failed and came home quicker than I wanted, all up 5km in 24m 10s.

I then got my ex mat out and did 20 minutes of stretching, holding all stretches for 20 sec. About 30 minutes later after eating breaky and showering I felt very relaxed, a day off and 60 minutes of easy exercise is always a great way to start the day.

I arrived and started tonight's track session right on 5pm, I took off and ran 3 laps of the Complex, windy and heaps of flies (I mean heaps). Whilst completing my warm up I could feel my legs were quite stiff so I did more stretching than normal and then 5x70m strides. Ads jogged into the track whilst I started my strides, so really it was perfect timing, we decided 1km reps, he did 7 and I did 6, he did 45-60 sec recovery and I did 60s.

Splits (recovery):
3.52 (59) standing
3.49 (60) walk/jog diagonal back to the 200m
3.52 (61) walk/jog as above
3.49 (61) walk/jog as above
3.52 (60) walk/jog as above
3.54 (walked 300m)

As Ads said, no matter what time the rep is concentrate on the recovery, I need to remind myself of that all the time. Of course Burkie reminded me afterwards that my reps were too fast, 10k pace was the session and I am not a sub 40 min runner and definitely not a 38 min runner.

My cool down was a run with Clare for 45 minutes along the Fed Trail towards Werribee, again the flies were bloody annoying and the first half of the run was into the wind.

As I sit here I can feel the effects of three days of solid work, over 55k, so I sit here with my Skins hoping they will help.

Mon 26 Feb 07, R4K group

A long day today, left home 10 to 7 in the morning and got home again at 9:40pm, but I have tomorrow off so I'm sure I'll recoup my energy levels. I spent 40 min in the gym today at lunch, shoulders, chest all on the swiss ball and finished off with some balance work on the ball.

Finished work 5:15pm and then jogged at 5 min pace for 25 min and then took the medium pace 8k group for the R4K training group. Straight after the stretching I raced back to work where my car was parked and made my way back to Hoppers for a Western Aths Committee meeting.

Sun 25 Feb 07, You Yangs, 2 hours

Home last night at 2am from the wedding, walked home from the last train (12:35 from Flinders) and woke at 8am. I then wondered around home drinking some water and wasting time whilst waiting for my Garmin to collect some much required re-charging, left home for the trip to YY at 9am.

I guessed I would be by myself today as most were going to OP for the State Champs & the Underage Relay Champs and also no-one knew I was going out late. According to my car temp gauge it was 19 degrees when I started and 22 when I finished, but I was very comfortable with no top. When I started the first 2k were quite a struggle, every joint in my lower body felt like it was creaking and groaning, but finally I started to get a move along. Today in hindsight was a very good run and maybe some of the previous months work is starting to kick in, I ran the hills feeling much stronger today.

For the locals and my own notes, I ran up to the Turntable Car park, a quick drink, and then ran the Branding Loop Trail, running all the way back up the hill for only the second time at my pace (not including slow runs with others), another small drink and then back onto the Branding Loop Trail but in the reverse direction but only for 1.2km where I turned left up the BIG hill. Last week I guessed that this hill was 800m and I wasn't to far off, 870m, a rise of 110m elevation and OMG it is tough for me, I didn't run all the way today but I know I ran further than last week, so I'm happy with that. Once at the top I ran along the dirt trail which has lots of small rolling rises, back to the car park where I refueled, I used an Endura Gel today and washed it down with some water. Then up the Flinders Peak stairway until I got to the West Walk Trail, I haven't run this for awhile as it is much more like a goat track where you need to walk a couple of times for safety reasons and to get over boulders etc. If David is reading, yep HEAPS of scratches today, legs, back & arms, we really need to re-name that Track!!! Once I finished that trail I stopped at the carpark for another drink and then made my way down the road to the Big Rock track and then to the front gate up the road until I hit 2 hours, which was only 21.5km. A tough 21k!

I reckon 2 months ago if I attempted that run it would have taken me more than 5 minutes extra and I wouldn't have enjoyed it as much as I did today, but it would have been much more enjoyable with company.

Luke S enjoyed his first Open age State Champs race today in the 3k steeple, he just missed the 10 min mark, but he was very happy but a bit disappointed that he lost his way when out by himself. He finished 4th.

Sat 24 Feb 07, Little A's & Wyndham Park

Little A's this morning, quite humid as it rained for a few hours prior to the start but we ended up in sunshine.

Today I was meeting the recently married Clare & her husband at Wyndham Park for a session, so I got there 30 minutes before and ran a few laps of the park at run pace, for 20 minutes and then found a suitable place for some grass hill repeats which would be about a 30-35 sec effort at Clare's pace.

Simon went for a run and Clare went with me for a 10 min w/up. We then did 12 reps at an average of 32 seconds up a slight hill and a 100s sec, walk/jog recovery. A very consistent effort today. I much preferred this session compared to the pathed hill that Clare normally uses, I'm not sure which one she preferred, she wasn't too happy I had increased the amount of reps and shortened her recovery... I got a fair amount of verbal abuse, but she thanked me afterwards.

Off to a wedding this evening at Fed Square for one of the girls from my Club, she is also my physio and an old training partner from when I first started doing the speed sessions, the days of battling 100 sec laps.

Thu 22 Feb 07, gym & a short medium paced local run

I arrived in the city early and was in the gym just before 7am, it was a humid morning and the reverse air system wasn't working in the gym and within 10 minutes I was working up a decent sweat. I did a few different exercises this morning, starting with some morning glories (sp) with a combination of some regular oblique lifts (I know what I mean). Then another regular upwards row,in combination with some mil press and push ups. The some chest work (10kg dumbbells) on a Swiss ball, for some reason that was more of a struggle than normal, meaning keeping my balance. There were some other ex thrown too, on the mat (core), then using the 'smith machine' I did some calf raises and squats, then finishing off with some ab work.


About a month ago I was offered to participate in a Leadership Program (I have been told I was selected across many job disciplines and regions) with 19 others from across the country. A part of this program has been completing a 'self inventory personality test' and having two superiors, two peers & one subordinate complete the same test commenting on my traits & behaviours. As well I have had to complete the Myer Briggs test. But today was a big day, I had to be prepared for a five hour testing phase where I was given numerous tasks that I needed to prioritise and complete within the timeframe, initially I thought I was cruising but after three hours and realising I was probably only half way into the tasks I knew I was going to have to push along. By the end of five hours I didn't complete all of the tasks (many suggested that you're not suppose to, you need to ensure that you have prioritised correctly) and I felt extremely 'drained'. The final part of this program is in mid March where I go to Canberra for a week and become involved in giving oral briefs, presentations and group discussion etc. So I will catch up wit some Canberra runners between 11 & 16 Mar.

So as I was driving home this evening I decided that I didn't feel like completing a track session by myself, so I piked it and went home and went for a relaxing (clearing the head) 5km run from home in just over 22 minutes. It was still over 26 degrees and the humidity was still quite high, so I was very hot & bothered but my head felt better, job done!!

Wed 21 Feb 07, gym & S2F session

Yes back to the gym this morning, I started on the bike and did 5 miles at an average of 18mph, then some shoulder exercises with 5kg weights, 3 various ex's in reps of 10 for one set and then with a 30 sec rest I did a 2nd & third set. This is to remind those that think I'm doing heaps in the gym that most of my reps are with 5-10kg dumbells but I try to do all of exercises with free weights either standing or on a swiss ball, very rarely on a machine. Today I also did some bi & triceps and then 20 min of core work, including 3 sets of 2 min 'planks'. I finished with some stretching.


Tonight I was leading the 10k group as per normal, a smaller group than normal, competing against the Nike groups and also the 2nd race in the Sunset Series at Princes Park reduce the S2F numbers. Tonight I took my group of five along the river up to Morrell Bridge, then up Anderson St, continuing on to Fawkner Park for a lap, then back to the Tan and completed a lap of that, cross at Swan St bridge and back along the river to St Kilda Rd and back to Fed Square, this is a course that I & Rupert guessed was 10km, tonight it was measured at 9.94km, what a guess.
After the run I did a 6k run to finish the night off.

Tue 20 Feb 07, gym & track session

Sixty minutes in the gym this morning, upper back, shoulders, some chest work (but on the swiss ball), 15 minutes of ab/core work on the swiss ball, 5 min on a rower, 5 min on a bike and then 5 min of sit ups and finishing off with some stretching, a great session. And was starving afterwards and looking for my second breakfast.


Talking about a second breakfast, over the past 6 weeks I have noticed I am wanting to eat more in the mornings now, I suppose a few more kms each week, consistenantly off to the gym has probably got something to do with it also. But thankfully, whilst I don't know if I have lost any weight (no scales) I can easily see I am looking slighter in the face and stomach and have noticed that a few of my pants at work are becoming very loose around the waist and bum, which is good. But a couple pairs are becoming quite loose, enough to have received a few light hearted comments like you have no bum in those pants.

I arrived at the track just prior to 5pm already dressed for running, so I drop my singlet and took off for my normal 3k warm up around the exterior of the complex. I then stretched my calf, achilles, hamstrings & quads whilst chatting with some of the parents of Burkie's squad. Then into my strides, 5x60m, walking back to my mark today as Adam K had arrived and was doing his warm up, so i wanted to slow down so I had someone to train with. As I finished my warm up Ads ran into the track from Hoppers and the three of us were ready to go. Tonight Burkie suggested all work at 8-10k pace, Adam K to do 5k worth (State Champs on Fri, 800m) and myself and Ads to do upto 8k.

This evenings temp was probably 26ish, with a light breeze and lots of sun, we decided we would run reps of 1200m, but that ended up being changed whilst on the run as both Ads & I felt quite drained. Hopefully it was as a result of many hot days... My aim was 96 sec laps with a 50 sec recovery.

Splits (recovery):
4.42 (50.1)
4.40 (48.9)
4.42 (52.1)
3.12 (1.00)
3.12 (53.9)
3.07 (walked 300m & then a 10 min jogging cooldown)

Very humid and I was soaked in sweat, to be honest if you had seen me you would had thought I had been in the pool I was so wet.


A few days ago, Jaykay blogged a photo from her work desk, I thought that was a good idea so I took a pic and was hoping to post it, but blogger and I are not agreeing, so here is a link:

http://photo.ringo.com/192/192507616RL943598234.jpg

This picture is taken from St Kilda Rd, across from Government Drive, yep the Tan is not very far away!