Goat Goat Goat

Well maybe the heading is a typo....

It very much appears that Stu's sore toe is gout....fuk..another diet issue! Getting better!


I took most of today off to support some of the Primary School kids in my squad, they competed in the Western Metro Primary School Champs, first 2 through to States on 10 Nov in Bendigo. Not ideal conditions, windy and cool, but as i told them times were not an issue, just placing.

The day started with the 800m finals, Chelsea in the 10 year old race - 5th 2:56, well raced, but just wasn't experienced enough or good enough. The comp then races went to relays and then heats for the 200 & 100 (I spent this time at work), ohhhh and those damned field events that get in the way of a good track comp.... ;)

Mia finished 4th in the 80mH and won bronze in the 100m and her team finished 2nd in the relay. Teagan 4th in the relays and 2nd in a very good 80mH and 2nd in TJ . Steph competed in the 13/12 year old 200 final and finished 5th and 4th in the relays. But back to some real races, finally the 1500m, I had 3 kids, Thomas in the 10s (but he is 9) who finished 10th. Then Chelsea for her second distance run for the day and only her second track 1500m race, the instructions where to settle quickly and not to let the first 5 go and try for 60-62 for the first 300, she got 61 and was coming 3rd, after 700 she decided she would move into first (she has never lead anything) and to her credit she stayed there and held off two efforts. Her previous PB was 6:11, today she won the Region Champs in 5:42. Claire ran the 13/12 year old race and ran a PB of 11 sec and finshed 5th. Great results all round!!!
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The night off for a few kids; a tough session of 4x400m reps near race pace (I don't think I was too popular tonight with 8 kids). The aim was 5-8 sec off race pace with a 5min (6 for the final rep) pace recovery. And the majority did it and did it well! But OMG there were some VERY quiet kids after each rep.

Sore toe

Hmmmm, not sure why, but the joint on my left foot is sore and quite uncomfortable!

NO run yesteday for that reason and just trotting around whilst the Brigade completed their session of 2 sets 3x 1 min on, 45 sec walk, 30 sec float with strides before & after.

I would have liked to sit with the front group, but it was good to watch all groups. I jogged back & forth and then did the c/down of 3 laps on the grass infield.

Round 1 of the Shield Comp

Busy busy, the story of my Saturdays... thankfully Jo was able to look after K (2yrs) whilst I did Little Aths On Track role this morning, a warmish and windy morning! I stayed late to watch all of the kids from the Brigade (my new name for the juniors) run there 400m, even in the windy conditions, two nearly ran PBs????

GREAT commendable runs to Teagan, Bailey, Elyse & Courtney!


A little bit of dealing of time at home and I easily decided that I didn't have sufficient time to sort the boys out once we arrived and warm up prior to the 800m men's race, so I opted to organise C, D & K before going for my own gentle warm up and then watch the ladies 800m races. I then took the boys over to the 200m area, so I could do my strides etc and then into a strong headwind I ran 30.72, which is the approximate time I guessed, so I was happy actually as I guess with no wind it was a sub 30, I just need to sort my blocks set up.....

I would have been happy enough to just race the 200 and with warm up & c/down I could have just watch, but some how I got 'convinced' to run in the 4x400m relay, oh well, another race in the legs (which will help), it felt ok, no idea of my time.

Yay its Thu, some speed work!

The program for the group was 12x150, Jo suggested 2 sets of 6x150, but I wanted quality, so the coach won and the entire group of 8-10 (depending on floaters) did 3 sets of 4x150m. I started at the back and had my watch on my reps:

• 21.5/21.5/22.3/21.4 (a poor decision & got blocked on the 3rd)
• 21.6/21.7/21.5/21.5 (took off the spikes after the 8th rep)
• 22.1/22.2/22.2/21.8

The spikes DO make a difference, as I tried just as hard in the 3rd set, but the times were slower and the shoes I put on where flats and very light, but they are not the same.

A gentle cool down. Happy the legs held up to the session, no achilles issues (I could not have done that last year) and I enjoyed chasing tonight (which I don't normally do well). Some of the ''pro' runners commented that I would make a shit handicapper as I wasn't crossing, but as I said, I need to be able to watch and I didn't want my group takingover the fininshing line... :)

A run in the city, track & pilates

This morning I was to meet Tania; I arrived 10 minutes early, so I started joggin instead of waiting, I returned and jogged around the parks waiting, no T girl. A quick call and I discovered she wasn't makingit, so I took off towards Fawkner Park and enjoyed a lap of the FP and then back onto the Tan, 40 minutes all up. Then into the gym for 15 minutes of leg stretching.


This afternoon I had the junior brigade do 5x120 strides individually so I could comment on each rep, then we did 8x150m reps, not sure of my times as all of watches were given to the kids. Probably 800m pace for me, but I was able to change groups and chat on the move.

Pilates at 7:30 for 60 minutes.

Tan, soccer & track training/coaching

A lap of the Tan in just over 19 and then a set of medium paced efforts up hills/steps/grassy hill and some fast strides, easyish for me, but poor old Tania was looking spent.

Soccer at lunch with one reserve and then the track in the evening with my squad. 2 sets of 4x300 with 2 min recov and 4 min between sets. I started with Jo for the first 2, sitting on her outside and then pushing though for the final 80m, but then I started 3-5 sec after and caught up to the group and then tried to power past, finishing in 54/55 sec.

Overall this session worked well, Jo starting to move forward, Claire racing tmrw did every 2nd a tad slower, Michelle only just returning back did 5 and Christian did the final 6. Also young Bailey joined in for 3 reps whilst doing discus training, which was great as he joined Jo on the reps that Michelle skipped. Overall a good set.

Cool down etc............

So who has hit the double figures?

Connor....yay and his dad never thought he would survive that long... :)


I started my day with a slow jog around the Tan and then onto the bike in the gym for 10 mile.

Afternoon/evening session with my young Brigade prior to Relay training, with kids arriving in dribs and drabs, this session was perfect, 8/10x200m at 40-45 sec depending on ability. This arvo I did the reps with the kids and ended up doing 15x200 (between 39-43 sec) with 90 sec recovery. So lots of easy laps before and after training.

Then coaching the U10 boys relay team.

Two days in Bendigo completing ATFCA Level 2

Sat & Sun in Bendigo completing the Distance events Level 2 Coaching course with Kevin Prendergast lecturing on Sat and Mark Donahoo today for walks & steeplechase, both gentlemen have coached athletes at the international level & Mark has also competed at World Champs.

Learnt lots and of course widen my support base/mentors. Now I have a small exam to complete.

Tan & Fawkner Park

An easy trot from Govt Dve along the Tan, up Anderson and then over to Fawkner Park, a lap in anti clockwise direction, then back to the Tan and then by myself I ran a 17 min lap of the Tan.

No track work tonight, just coaching.

Another long day

At my desk just before 7am no running this morning, I wasn't wanting to, so I didn't. Picked up C&D at 4:30ish, to the track for junior squad and then the first week of Little Aths General Training which I coordinate for the entire Centre.

Only a few from my group were training early so then they could concentrate on some jumping & throwing later on with General Training. A new 11 year old boy who ran 2m45s for 800m at PS Zones has joined the group which fits in very nicely and this will encourage a couple of the 2:50 runners. A tough set for the kids, 400m reps at approx 1500 pace, the instructions were run 400, walk 100, float 100 and then back into it x 4/5 depending. I was setting up General Training so I missed the first 2 reps and then joined in for 2 reps to get a feel of their pace and to chat with Shaun (new boy).


I finished off at the track at 6:50, took the boys home and then off to my 60 min pilates class. A tired Stu arrived home 8:45pm

Botanical Gardens, soccer, track

This morning I arrived at the Tan 6:20, I jogged on the grass near Govt Dve waiting for Tania then for 40 minutes according to Tania, I tortured her up grassy hills, up the stairs in the Sidney Music Bowl, up more grassy hills, up more more stairs and then up more grassy hills. There was hopping, jumping, steps, sprints and then long sprints....all up hills & stairs. :)
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Lunch time soccer, we lost 2-1, no reserves, but not as much running as some games for me, normally I play mid field, but today I played left back and my given the task of keeping a particular striker out of the game, it worked to a degree, he didn't score but he did cross for both goals...
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Track tonight, 3k warm up with various members & athletes I coach, 10 strides of 70m and then 6x600m reps with 3 teenage girls I coach in laps of 95 which I found comfortable and then I did an extra 2 reps (90sec laps) with Christian (18) who is returning after a season of aussie rules and is slowing returning to some endurance fitness. A few laps on the infield to cool down.

Gym, coaching

This morning I wasn't excited by the weather and didn't feel the need to get wet so I went to the gym, 2 treadies full and 1 broken, so I decided on the stationary bike. For whatever reason the Barracks gym only has bikes that use imperial measurements....whatever!

I rode for 10 miles (yes I know that is 16k) at an average of 18mph (nfi), which was a good workout, not flat out, but good. I then stretched lower back, glutes and hamstrings for 15 minutes.
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I met my junior squad at 4:40 (prior to relay training), no tempo run on the roads tonight due to the very strong winds which we would have had to run directly into for 2.5km before then enjoying a cross wind, so I decided 200m reps with a 200m float would be a better choice. As some of my squad arrived at 5pm, this meant I had two groups working at different stages and I ended up doing 16x200 in reps of 38 to 45 depending on who I was running with. Finished off with 50 minutes of relay coaching with the U10 boys, for long term readers, you may remember I coached the U9 boys last year and very much enjoyed the time with the boys and also the medals and great efforts from the boys and I also enjoyed the camaraderie between me, the boys & the parents....BUT I did not enjoy the politics of my Centre and stated I wouldn't be involved again...but due to popular demand from the boys (including Connor) I am back again and I have a Team Manager who will deal with the politics and I will coach. :)

You Yangs

What more can you ask for??? Good company who was happy to run my pace (5min per k), no wind, no clouds, all sun and nice comfortable temperature. With daylight savings 'stealing' one hour from my overnight sleep, the rest of the morning was perfect, right on 60 minutes of running around various trails from Toynes Rd.

Some hills, all dirt, 12.2km of good running.

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This afternoon was WLAC first round of T&F, a new group of U6 kids for the On Track program, 50ish kids. I also got to watch some 200 & 400m races of kids that I coach, so many PBs, but best of all, one of the girls who last year was in the 2nd or 3rd heat of 400m races in her age group was the 4th fastest U12, she was very happy!

A run around the 'G'

A beautiful morning, no clouds and very pleasant! From Govt Dve towards the city to Princes Bridge then along the river until nearing the tennis centre and then around the far side of the ground, over the bridge to Goschs Paddock and then up to the Tan, up Anderson St and complete the Tan.

Medium paced 6.5km run, I then spent 10-15 minutes stretching on the grass in perfect sunshine.

More 150m reps

Tonight's session is with my slightly older group, but still predominantly girls, well tonight was all female excluding myself. Again I was looking after Burkie's group as he is away and to make it look even more an all girls affair, Burkie coaches nearly all girls too, both of our groups are so similar in the male / female ratio.

After I chatted with all of the kids from both groups and confirmed all knew what was on for the night. As normal I joined a few of Burkie's girls into my group and I warmed up with 3 laps in lane 8 with the only 2 other males in the group of 20+.

Tonight my group with a couple of girls from Burkie's squad we did 2 sets of 5x150m at 400m pace or faster for a few (like me).

We started in four groups of like ability, basically 1 sec between groups, all up there were nine of us. My splits were:

22.5 22.1 21.8 21.9 21.8
22.6 21.9 22.2 21.9 22.6

The rest between was 2:20ish on average and the rest between sets was 6 min. I started at the back of the group and worked very hard for the first 50m to get into the middle of the group and then worked into the front area and sometimes crossed first.

Tonight was a good night to be working with everyone, it was a hard session, lots of huffing & puffing and even a few laying down in between sets (not me), finished off with 2 slow laps. An easy way to make 5km hard!!!

Another month commences

Today & tmrw off from work hanging out with Connor & Declan who are on school holidays and couldn't go to holiday care. Minimal plans, but lots of visiting Garden places, sorry boys!


At the track with the junior squad, I arrived earlier enough to run five laps prior to getting the kids moving into their strides which I did a few of and the remainder I watched and checked some form. Then a lap of side steps, backwards running, high knees, but kicks and criss cross. Then drills, lots of quick feet work and some bounding on the grass.

Reps of 150m, I broke the squad into 4 groups of 4 with like ability. I joined in running alongside talking to the groups for all of the reps, 3 groups did 8 and the faster group did an extra 2. Not sure of times, but I think probably 24ish per 150m. Finished off with 3 laps to cool down.

September's stats

Hmmm, another month gone by and not a lot of running, but at least a few more k's than August and I think it will continue to improve. I don't really expect the k's to build too much, but the intensity and quality WILL (well thats the plan).

Total km's: 193
YTD: 1205km
Races: Burnley HM, a very average result & the Tan Relay, more below average running


Coaching is going well, a lot of athletes starting to look like they will have a promising summer, with many of the junior kids looking at the shorter distances as their goals and only 2 listing the 800m as the primary race, but there are many years to build the distance, speed and enjoyment at the moment. Maybe as well as completing the ATFCA Level 2 Distance Course next w/e, I will need to consider the Level 2 sprints & hurdles.

Tan, soccer & coaching

I arrived on the Tan at 6:15, to meet Tania at 6:30am, so I put a note on car for Tania and took off and ran a lap of the Tan in 17:30 and arrived at my car as T arrived, great timing. I then ran a second lap with her, 22 and then we ran from the Tan up a slight grassy hill to a park bench where we did 15 step ups and 15 dips, we did this 5 times with varying exercises, finishing off with 1 min front plank, 30 sec side plank each side and then 60 sec front.


Soccer at lunch, 1 all, great game but we played with NO reserves and came from behind, so a tough workout which I was still feeling the effects of a few hours later.


No track training for me, but I looked after my squad and Burkie's group too.

Coaching, Fed Trail then WLAC Relay Training

I had a few kids for training prior to relay training, we started with a road run out of the track and onto the Fed trail, easy running for 1.5km, then 6 min hard, turn around 2 min very easy and then back to the starting point, med to hard. We then jogged back to the track and did 10x50m strides, before resting up for 10 min before relay training commenced.

Due to popular demand, esp Connor, I have agreed to manage/coach the U10 boys relay teams. Whilst everyone was 'fluffing' around I jogged two laps and did a few more strides on the back straight, before jogging around whilst doing 'walk throughs' & some 'jog throughs' of baton changes.

A few k's of running for the night and then a Committee meeting...gees way to busy, I need to go back to work to rest.. :)

A run along Skeleton Creek

My new home is 100m away from Skeleton Creek which has a path, perfect for running along. The first km or so is a concrete path (which I ran alongside) and then 1.5km of ashphalt and then compacted dirt. The path follows the creek all the way to the Bay, but the path doesn't make it all that way on the side I was on, but I'll check the other side another time.

I'm assuming I sat 4:50ish pace, an enjoyable run and one that I haven't been able to do when i have the boys staying over. I was able to hit the paths early whilst all were in bed and Jo was at home...see Jo, there are some advantages of living together...and you get to listen to three boys make a stack of noise on a Sunday morning instead of sleeping in... ;-)