11km today and 23km for the week so far
Arrived on the Tan at 6:45am, and felt ready to go fairly hard. Starting at a gently pace and then pushed up Anderson, gentle down Walsh, and then pushed up Punt, gentle down Walsh, etc. Three times up Punt & four up Anderson, finishing at 10k pace from the top of Anderson back to the Govt Dve.
A very satisfying run. Track tomorrow, will not be doubling up.
Tuesday, 11 October 2005
Sun 9 Oct, a short Sunday run
12km today and for the week so far
I had all intention of getting up and going for a long run but a late night and couldn't be bothered attitude stopped me from doing anything over the 1 hour mark.
I went in and seen the finish of the Melbourne Marathon (3:05-4:10) and then I made my way over to OP to see one of Cam's training partners win his first State Gold Medal in the U20 2k Steeple, well done Luke!
I had all intention of getting up and going for a long run but a late night and couldn't be bothered attitude stopped me from doing anything over the 1 hour mark.
I went in and seen the finish of the Melbourne Marathon (3:05-4:10) and then I made my way over to OP to see one of Cam's training partners win his first State Gold Medal in the U20 2k Steeple, well done Luke!
Sat 08 Oct, a quickish 6k
6km today and 64km for the week
I stayed in Ocean Grove overnight and had a few too many drinks and stayed up very late (3am), when I woke I went for a quick 6k along the water and back for a shower and a drive back to Hoppers to run the U6 program at Little A's.
Then off to OP to watch some races at the Vic All School Champs, Cam ran a 800, quite ordinarily but he needed to participate or he would jeapordise his ability to compete in the Nationals in December.
Had a 60 minute massage which surprisingly went very well, no real problems.
I stayed in Ocean Grove overnight and had a few too many drinks and stayed up very late (3am), when I woke I went for a quick 6k along the water and back for a shower and a drive back to Hoppers to run the U6 program at Little A's.
Then off to OP to watch some races at the Vic All School Champs, Cam ran a 800, quite ordinarily but he needed to participate or he would jeapordise his ability to compete in the Nationals in December.
Had a 60 minute massage which surprisingly went very well, no real problems.
Friday, 7 October 2005
Fri 7 Oct, run along the Yarra
9km today and 58km for the week so far
Arrived in the city just before 7am with all intention of running my 15km course, but after 20 minutes I just wasn't getting into it, I felt I was struggling and not enjoying myself. So I changed my route and continued on, but it didn't get easier, Ihadn't started to fast or slow, everything seemed on time, but the legs felt tired and it wasn't enjoyable.
So an early finish to my run, just over 9kms.
Arrived in the city just before 7am with all intention of running my 15km course, but after 20 minutes I just wasn't getting into it, I felt I was struggling and not enjoying myself. So I changed my route and continued on, but it didn't get easier, Ihadn't started to fast or slow, everything seemed on time, but the legs felt tired and it wasn't enjoyable.
So an early finish to my run, just over 9kms.
Thu 6 Oct, track
9km today and 49km for the week so far
I didn't run on Wednesday, but I really should have. I had a busy day which ended up a very frustrating & tiring, I also finished early to do some pers admin and ended up trolling the stores, window shopping. Went & visited the boys & had a hour chat with Julie.
Thursday was some shorter stuff at the track with the 2 Daves, I arrived just after 5pm, the guys had already done a long warm up so I did mine fairly quickly and just did the 3 laps followed by some stretching & 3 strides. Tonights session we discussed 8's, but decided on 6's with a decent break as this was going to be faster work than both had done for quite a while.
Splits:
1:55
2:00
2:01
1:58
Recovery break was walking with a little bit of jogging, the first was 2:30, but the others were 3 min.
Then by myself I did 2 400s, 75 sec with a 3 min recovery and then 71 seconds. Six lap cool down with some hamstring stretching, then I did another 2 laps with one of the girls who was starting her warm ups.
I didn't run on Wednesday, but I really should have. I had a busy day which ended up a very frustrating & tiring, I also finished early to do some pers admin and ended up trolling the stores, window shopping. Went & visited the boys & had a hour chat with Julie.
Thursday was some shorter stuff at the track with the 2 Daves, I arrived just after 5pm, the guys had already done a long warm up so I did mine fairly quickly and just did the 3 laps followed by some stretching & 3 strides. Tonights session we discussed 8's, but decided on 6's with a decent break as this was going to be faster work than both had done for quite a while.
Splits:
1:55
2:00
2:01
1:58
Recovery break was walking with a little bit of jogging, the first was 2:30, but the others were 3 min.
Then by myself I did 2 400s, 75 sec with a 3 min recovery and then 71 seconds. Six lap cool down with some hamstring stretching, then I did another 2 laps with one of the girls who was starting her warm ups.
Tuesday, 4 October 2005
Tue 4 Oct, the Tan & a track session
15km so far today and 40km for the week so far
Double up Day, not racing this week, so a slightly tougher week is planned (all going well). So I organised myself to get into the city at 7am and did a 18 min lap of the Tan, which felt very easy, which is good, because if I cast my mind back a few years ago 18 min would have been not flat out, but close.
Track session this evening, arrived at the track just before 5pm, to a fairly large crowd, esp juniors, good to see the tracksters turning up. A few of the seniors either trained this morning or were still at work, but the 'pro' guys were there in force.
I started with 5 laps in lane 5, running the first 2 with Cam and the remainder by myself, then some strides & drills and then stretching. With the running the hills on Sunday and being in the middle of a second big week, I decided that 1k repeats would be more achieveable, instead of the 2k repeats followed by 1k stuff. So I discussed with Burkie either 8x1k or 6x1k depending how I felt after 4. Tonight young Dave was going to train with me and see how he went.
Splits (recover):
3:49 (2:02)
3:52 (2:03)
3:55 (1:58)
3:53 (3:10, toilet break)
3:55 (2:01)
3:52 (walked 500m then jogged 5 laps to cool down).
Not a bad session, was a little leg weary, but was talking & encouraging throughout the session. With warm up, session, recovery runs & cool down this evenings session was 11k's ish.
Double up Day, not racing this week, so a slightly tougher week is planned (all going well). So I organised myself to get into the city at 7am and did a 18 min lap of the Tan, which felt very easy, which is good, because if I cast my mind back a few years ago 18 min would have been not flat out, but close.
Track session this evening, arrived at the track just before 5pm, to a fairly large crowd, esp juniors, good to see the tracksters turning up. A few of the seniors either trained this morning or were still at work, but the 'pro' guys were there in force.
I started with 5 laps in lane 5, running the first 2 with Cam and the remainder by myself, then some strides & drills and then stretching. With the running the hills on Sunday and being in the middle of a second big week, I decided that 1k repeats would be more achieveable, instead of the 2k repeats followed by 1k stuff. So I discussed with Burkie either 8x1k or 6x1k depending how I felt after 4. Tonight young Dave was going to train with me and see how he went.
Splits (recover):
3:49 (2:02)
3:52 (2:03)
3:55 (1:58)
3:53 (3:10, toilet break)
3:55 (2:01)
3:52 (walked 500m then jogged 5 laps to cool down).
Not a bad session, was a little leg weary, but was talking & encouraging throughout the session. With warm up, session, recovery runs & cool down this evenings session was 11k's ish.
Mon 3 Oct, a local run
9km today and 25km so far for the week
A nice even paced 9km run in the evening, had been a great day and the run would have been more enjoyable during the warmth of the day (23), but the evening was chosen for convenience. I did start to increase my pace around the 20 minute mark, but I slowed up once I realised what was happening.
Did 5x15 push ups between stretching exercises after my run.
Overall a good day, well a lot better than many others.
A nice even paced 9km run in the evening, had been a great day and the run would have been more enjoyable during the warmth of the day (23), but the evening was chosen for convenience. I did start to increase my pace around the 20 minute mark, but I slowed up once I realised what was happening.
Did 5x15 push ups between stretching exercises after my run.
Overall a good day, well a lot better than many others.
Monday, 3 October 2005
Sun 2 Oct, You Yangs & Little A's
16km today and for the week
Before I forget, I would like to thank Hannah for the great new banner I have displayed on my blog.
A great morning morning for a run, off to the You Yangs with a few guys & girls from the Club at 9am. On arrival a few of the Geelong elite had just taken off for a couple of hours.
I knew today was going to be a bit hard to back up after a 'bigish' day yesterday and also I hadn't done the big hills for a few months, but I was happy to be out there. I started with Cam & one of the U16 boys, they were only company for the first 15 minutes, before they turned around, a short run for them. I continued on with the knowledge that the hills were going to hurt, I walked a few minutes but overall I was happy enough. The weather was great, I ran for 40 minutes with no shirt and didn't even scare a wallaby...
67 minutes not including the warm up.
Today I also ran a lot when coordinating the On Track program, moving from place to place and organising people & stuff, I think I will need an assistant, I'll have to ask a few friends occasionally. Tomorrow I intend to run 40 minutes at lunch or after work.
The last few weeks I haven't made mention of my food intake or weight, but I know I must have lost a kg or so, some of my clothes are obviously looser which is good. My intake of food has been fairly healthy but occasionally very light.
Before I forget, I would like to thank Hannah for the great new banner I have displayed on my blog.
A great morning morning for a run, off to the You Yangs with a few guys & girls from the Club at 9am. On arrival a few of the Geelong elite had just taken off for a couple of hours.
I knew today was going to be a bit hard to back up after a 'bigish' day yesterday and also I hadn't done the big hills for a few months, but I was happy to be out there. I started with Cam & one of the U16 boys, they were only company for the first 15 minutes, before they turned around, a short run for them. I continued on with the knowledge that the hills were going to hurt, I walked a few minutes but overall I was happy enough. The weather was great, I ran for 40 minutes with no shirt and didn't even scare a wallaby...
67 minutes not including the warm up.
Today I also ran a lot when coordinating the On Track program, moving from place to place and organising people & stuff, I think I will need an assistant, I'll have to ask a few friends occasionally. Tomorrow I intend to run 40 minutes at lunch or after work.
The last few weeks I haven't made mention of my food intake or weight, but I know I must have lost a kg or so, some of my clothes are obviously looser which is good. My intake of food has been fairly healthy but occasionally very light.
Sat 1 Oct, first track race for the season
19km today and 84km for the week so far
What a beautiful day, blue skys and only a little wind. A couple of hours at a Little A's working bee, sweeping...then off to Aberfeldie for the first round of the AV T&F Shield Competition. My intent for the day was to run a 1500, go for a 40+ min run and maybe do a 400.
Arrived 50 minutes prior to the start of Div 1 1500s, I dropped my bag and took of for an easy 15 min run, followed by a few fast strides on the bend and then 15 minutes of stretching and a handful of strides on the gravel track, all felt good. I was fairly sure today I would break my PB of 5:02 and also break the 5 min barrier. I was alloted into the 4:50-5:10 group, a race of 16, I was on the start line, but on the far right hand side, the race started quite quickly, the first 50m would have been my 800 pace. I settled on the inside rail directly behind 2 known runners, using them to protect me fro the head wind up the front straight, first lap Burkie calls "72, too fast", this was my pace for a 800 last season, but I continued on, I wanted to remain directly behind the 2 runners and again be protected from the wind in the front straight, the second lap was 77/78 and the third was 82ish, but I held on to run 58 for the final 300 and run a very nice PB of 4:54.20. Burkie believes with another few races and getting my early pace right a sub 4:50 should happen.
For my cool down I went for a 40 minute run with Adam, who was on his way home. I squeezed in a couple other 10-12 minute runs throughout the arvo and did the necessary warm ups for a 400 (62.40 PB). Followed by a 15 minute cool down and some stretching.
What a beautiful day, blue skys and only a little wind. A couple of hours at a Little A's working bee, sweeping...then off to Aberfeldie for the first round of the AV T&F Shield Competition. My intent for the day was to run a 1500, go for a 40+ min run and maybe do a 400.
Arrived 50 minutes prior to the start of Div 1 1500s, I dropped my bag and took of for an easy 15 min run, followed by a few fast strides on the bend and then 15 minutes of stretching and a handful of strides on the gravel track, all felt good. I was fairly sure today I would break my PB of 5:02 and also break the 5 min barrier. I was alloted into the 4:50-5:10 group, a race of 16, I was on the start line, but on the far right hand side, the race started quite quickly, the first 50m would have been my 800 pace. I settled on the inside rail directly behind 2 known runners, using them to protect me fro the head wind up the front straight, first lap Burkie calls "72, too fast", this was my pace for a 800 last season, but I continued on, I wanted to remain directly behind the 2 runners and again be protected from the wind in the front straight, the second lap was 77/78 and the third was 82ish, but I held on to run 58 for the final 300 and run a very nice PB of 4:54.20. Burkie believes with another few races and getting my early pace right a sub 4:50 should happen.
For my cool down I went for a 40 minute run with Adam, who was on his way home. I squeezed in a couple other 10-12 minute runs throughout the arvo and did the necessary warm ups for a 400 (62.40 PB). Followed by a 15 minute cool down and some stretching.
Friday, 30 September 2005
Fri 30 Sep, Stats for the month & the Tan
9km today and 65km for the week so far
September's Stats
TOTAL KM : 236km ( Missed days: 10 days)
YEARLY TOTAL: 2401km
EXCUSES: just stuff
PROBLEMS: not a lot of sleep & a little stress
RACES:
4/9- 21.1km Vic Half Marathon Champs 1h 29m 47s (PB)
18/9 - The Tan, relay leg 14:42 (PB)
25 Sep - 5k Sri Chinmoy 19:40 (PB)
OCTOBER RACES:
Some track racing, nothing else
GOALS: Prepare myself for Zatopek (5 Dec), back into 80k weeks and hill work.
Ran two laps of the Tan after work (5.30pm) with a 5 min run to Govt Dve and then 5 min to the car afterwards. Easy pace around with a few drops of rain, but very nice weather, temp wise. First lap was 18:15 & the second was 17:20, but they both felt very easy. An enjoyable way o finish the working week.
Regarding my monthly k's, I was hoping for a few more, closer to 300, but a bit of lack of get up & go dropped a few days from my schedule, but overall fairly happy with my work. Obviously the higlightwas 3 races and 3 PBs, the half marathon a real highlight!!!
September's Stats
TOTAL KM : 236km ( Missed days: 10 days)
YEARLY TOTAL: 2401km
EXCUSES: just stuff
PROBLEMS: not a lot of sleep & a little stress
RACES:
4/9- 21.1km Vic Half Marathon Champs 1h 29m 47s (PB)
18/9 - The Tan, relay leg 14:42 (PB)
25 Sep - 5k Sri Chinmoy 19:40 (PB)
OCTOBER RACES:
Some track racing, nothing else
GOALS: Prepare myself for Zatopek (5 Dec), back into 80k weeks and hill work.
Ran two laps of the Tan after work (5.30pm) with a 5 min run to Govt Dve and then 5 min to the car afterwards. Easy pace around with a few drops of rain, but very nice weather, temp wise. First lap was 18:15 & the second was 17:20, but they both felt very easy. An enjoyable way o finish the working week.
Regarding my monthly k's, I was hoping for a few more, closer to 300, but a bit of lack of get up & go dropped a few days from my schedule, but overall fairly happy with my work. Obviously the higlightwas 3 races and 3 PBs, the half marathon a real highlight!!!
Wednesday, 28 September 2005
Wed 28 Sep, mid week longish run
18km today and 56km for the week
Had today off from work, slept in until 8ish, which is late for me and meet Connor & Declan and took them to the movies and had lunch, which was all good. In the arvo I managed to squeeze in a 85 minute along the Werribee River and the surrounding streets of where I am staying.
I concentrated for the first 60 minutes going along at an easy pace, probably 4:55ish, for the 10 minutes I picked up the pace to 4:30ish and then for 15-20 minutes I ran at 10k race pace which was quite enjoyable.
A very windy day and ran into a lot of head & cross winds but all was ok. Tomorrow I am going to spectate the Vic Mile Championships at OP & the Skins events, should be a good evening with some quality races. I could have run one of the heats for the mile, and did think about it, as I have never run on OP but as I haven't been concentrating on the short stuff I decided against it, I know I would have probably come last but.... anyway.
Plan to run 1 or 2 laps of the Tan at lunchtime tomorrow.
Had today off from work, slept in until 8ish, which is late for me and meet Connor & Declan and took them to the movies and had lunch, which was all good. In the arvo I managed to squeeze in a 85 minute along the Werribee River and the surrounding streets of where I am staying.
I concentrated for the first 60 minutes going along at an easy pace, probably 4:55ish, for the 10 minutes I picked up the pace to 4:30ish and then for 15-20 minutes I ran at 10k race pace which was quite enjoyable.
A very windy day and ran into a lot of head & cross winds but all was ok. Tomorrow I am going to spectate the Vic Mile Championships at OP & the Skins events, should be a good evening with some quality races. I could have run one of the heats for the mile, and did think about it, as I have never run on OP but as I haven't been concentrating on the short stuff I decided against it, I know I would have probably come last but.... anyway.
Plan to run 1 or 2 laps of the Tan at lunchtime tomorrow.
Tuesday, 27 September 2005
Tue 27 Sep, track session
13km today and 38km for the week
A great session today, arrived at the track 5ish and went for a 16 min warm up on the roads with a training partner, had a good chat about stuff. A few strides and some general stretching, a few more strides and some drills. Tonight's session is with 2 training partners and will be the same session as last week, 2x2k, 3x1k & 1x800m with 100 sec recovery (jog & walk).
Splits (recovery):
2k - 7:44 (1:46)
2k - 7:49 (1:43)
1k - 3:53 (1:44)
1k - 3:59 (1:51)
1k - 3:54 (2:10)
800m - 2:44 (walked a lap, then 5 lap jogging cool down)
The best part was I was able to talk the majority of the time and providing encouragement to the one of the partners who was working hard to stay with me in the latter stages of the session.
Enjoyable.
A great session today, arrived at the track 5ish and went for a 16 min warm up on the roads with a training partner, had a good chat about stuff. A few strides and some general stretching, a few more strides and some drills. Tonight's session is with 2 training partners and will be the same session as last week, 2x2k, 3x1k & 1x800m with 100 sec recovery (jog & walk).
Splits (recovery):
2k - 7:44 (1:46)
2k - 7:49 (1:43)
1k - 3:53 (1:44)
1k - 3:59 (1:51)
1k - 3:54 (2:10)
800m - 2:44 (walked a lap, then 5 lap jogging cool down)
The best part was I was able to talk the majority of the time and providing encouragement to the one of the partners who was working hard to stay with me in the latter stages of the session.
Enjoyable.
Mon 26 Sep, local run
9km today and 24km for the week
The mind is a very powerful and if it is racing with thoughts, sometimes not even a run can help. I use my running like most people for fitness & well being but of course very importantly I use it as a stress relief. Yesterday I received some news that made the mind race and I was hoping my evening run would help erase or at least blunt the sting, but to no avail, I only type this so I can see that no matter what I will try to settle things in my life and to show to myself in time that some of my runs will not be as good as others.
Yesterday I drove to the aths track and ran from there for 9kms, whilst I moved along at a nice pace and I seemed fairly fluent and I did note my breathing never settled and my heart rate was a little higher than normal for the pace I was running, so I cut my run short, I was planning on running 12-15k.
I need to be aware when things start to get on top of me, yesterday I got fairly cranky at a Club Committee meeting and may have (did) lost my cool and probably let everyone know that I am not a controlled as would like most to believe I am.
Speed session planned at the track on Tuesday night, maybe some more 2k reps with some 1's to finish off with, will wait & see. Wed; having the day off, planning on a long run, 2 hours or so in the bush, i hope that will help.
The mind is a very powerful and if it is racing with thoughts, sometimes not even a run can help. I use my running like most people for fitness & well being but of course very importantly I use it as a stress relief. Yesterday I received some news that made the mind race and I was hoping my evening run would help erase or at least blunt the sting, but to no avail, I only type this so I can see that no matter what I will try to settle things in my life and to show to myself in time that some of my runs will not be as good as others.
Yesterday I drove to the aths track and ran from there for 9kms, whilst I moved along at a nice pace and I seemed fairly fluent and I did note my breathing never settled and my heart rate was a little higher than normal for the pace I was running, so I cut my run short, I was planning on running 12-15k.
I need to be aware when things start to get on top of me, yesterday I got fairly cranky at a Club Committee meeting and may have (did) lost my cool and probably let everyone know that I am not a controlled as would like most to believe I am.
Speed session planned at the track on Tuesday night, maybe some more 2k reps with some 1's to finish off with, will wait & see. Wed; having the day off, planning on a long run, 2 hours or so in the bush, i hope that will help.
Monday, 26 September 2005
Sun 25 Sep, Sri Chinmoy
15km today and the week
CHEER THE RED & THE WHITE!!!
What a mark, your a hero Leo Barry!
What a game, it may have been only 4 points but a win is a win!!!
A long night was had and lots of celebrating, but I woke early on Sunday morning, crawled out of bed & decided I would race at Burnley in a 10k race, in hindsight, not very smart!
I arrived with 20 minutes to spare, registered and jogged for 15 minutes, took the line after a little bit of organising mucking around and off I went. I missed the first km marker, hit the second km at 7:45 (too fast), the next km in 3:51, at the 4k mark I decided it wasn't happening so I withdrew at the 5km mark in 19:40. Went for a jog for 15 minutes and then chatted with a few CRs & AV runners. Whilst the time for 5k was ok, I could have gone faster if I did race that distance, which is good and it is a new PB by 17 seconds.
At 11am I went down to my local aths track where some of the guys were time trailing a 600 & 2k. I did a few easy laps and then did the 600m time trail, started well, went past the 400 mark in 63 and then withdrew just before the 500, the latic acid was really building and I was getting very untidy, I don't think Burkie thought it was such a good idea doing the trail anyway, I finished with 5 laps with the boys and then went home to get ready for an Engagement Party.
CHEER THE RED & THE WHITE!!!
What a mark, your a hero Leo Barry!
What a game, it may have been only 4 points but a win is a win!!!
A long night was had and lots of celebrating, but I woke early on Sunday morning, crawled out of bed & decided I would race at Burnley in a 10k race, in hindsight, not very smart!
I arrived with 20 minutes to spare, registered and jogged for 15 minutes, took the line after a little bit of organising mucking around and off I went. I missed the first km marker, hit the second km at 7:45 (too fast), the next km in 3:51, at the 4k mark I decided it wasn't happening so I withdrew at the 5km mark in 19:40. Went for a jog for 15 minutes and then chatted with a few CRs & AV runners. Whilst the time for 5k was ok, I could have gone faster if I did race that distance, which is good and it is a new PB by 17 seconds.
At 11am I went down to my local aths track where some of the guys were time trailing a 600 & 2k. I did a few easy laps and then did the 600m time trail, started well, went past the 400 mark in 63 and then withdrew just before the 500, the latic acid was really building and I was getting very untidy, I don't think Burkie thought it was such a good idea doing the trail anyway, I finished with 5 laps with the boys and then went home to get ready for an Engagement Party.
Saturday, 24 September 2005
Fri 23 Sep, a local run
10km today and 56km for the week
Went for a run in the evening around Riverbend Park and associated tracks around th river, 4.30ish pace for first 10 minutes and then picked up the pace to 4.20ish. Got quite sweaty and even took off the singlet whilst along the river, 2 reasons, I was starting to get the rub sensation and because I was warm and I probably don't scare as many people nowadays as I am under 80kg.
Grand Final day today, Swans all the way!!! Taking Connor & Declan to Punt Rd oval to watch the footy on the BIG screens and if the Swans do win, the team will be going to the ground at 6pm.
Plan a You Yangs run tomorrow or a 2k & 600m time trail, depends which one tickles my fancy when I wake in the morning, if I do the time trail I will still go for an easy run later on. Burkie has planned the trail for the track runners.
Went for a run in the evening around Riverbend Park and associated tracks around th river, 4.30ish pace for first 10 minutes and then picked up the pace to 4.20ish. Got quite sweaty and even took off the singlet whilst along the river, 2 reasons, I was starting to get the rub sensation and because I was warm and I probably don't scare as many people nowadays as I am under 80kg.
Grand Final day today, Swans all the way!!! Taking Connor & Declan to Punt Rd oval to watch the footy on the BIG screens and if the Swans do win, the team will be going to the ground at 6pm.
Plan a You Yangs run tomorrow or a 2k & 600m time trail, depends which one tickles my fancy when I wake in the morning, if I do the time trail I will still go for an easy run later on. Burkie has planned the trail for the track runners.
Friday, 23 September 2005
Thu 22 Sep, track session
13km today and 46km for the week
Thank you everyone for your messages and support!
Didn't run on Wed, too many other things to do and then by the evening I just was over it all. Thu, I was wanting to go for a run in the morning, but knew I was planning on a big session in the evening at the track, so I left myself fresh.
Warm up of 5 or 6 laps followed by 5x70m, changed shoes and did some stretching and then did 3x80m with my flats.
Today's session with Dave S for company on the majority of the session, 2x2k, 3x1k, 1x800m, excluding the 800, all laps were to be between 93-95 sec, 10k pace. Dave was suggested by Burkie to do 1200 when I did 2000s, excluding that he was right by my side. I don't have my watch with me, but all laps we easily within my timeframe and had a ball, I was able to provide encouragement to Dave whilst running and I felt fairly comfortable the entire session. Impressed!
Food Intake:
Over the past few days I have maintained a good diet and not had any alcohol or junk which is good. With no scales to check, I am sure I have continued to lose a little bit as my pants and belt are looser than before!
Thank you everyone for your messages and support!
Didn't run on Wed, too many other things to do and then by the evening I just was over it all. Thu, I was wanting to go for a run in the morning, but knew I was planning on a big session in the evening at the track, so I left myself fresh.
Warm up of 5 or 6 laps followed by 5x70m, changed shoes and did some stretching and then did 3x80m with my flats.
Today's session with Dave S for company on the majority of the session, 2x2k, 3x1k, 1x800m, excluding the 800, all laps were to be between 93-95 sec, 10k pace. Dave was suggested by Burkie to do 1200 when I did 2000s, excluding that he was right by my side. I don't have my watch with me, but all laps we easily within my timeframe and had a ball, I was able to provide encouragement to Dave whilst running and I felt fairly comfortable the entire session. Impressed!
Food Intake:
Over the past few days I have maintained a good diet and not had any alcohol or junk which is good. With no scales to check, I am sure I have continued to lose a little bit as my pants and belt are looser than before!
Tuesday, 20 September 2005
Tue 20 Sep, track session
7km today and 33km for the week, 79.3kg
Track session at 5pm, quads are still a little sore from Sunday and I'm not that keen for a hard session, personal life has been very draining and I'm not that full of energy.
5 lap warm up and a bunch of run thru's, session was not really planned as I didn't know if I really felt like it, so off I went and did some 800s x 4 and then decided enough was enough. Splits, too fast, 2:44, 2:46, 2:46 & 2:48 with a 2 min recovery between.
Finished with a 4 lap cool down.
Will not get to run probably tmw, unless its late, sadly I will be looking for somewhere to live (by myself)! (I know this may be news to some)
But to happy news, read the link below, GO SWANS.
Track session at 5pm, quads are still a little sore from Sunday and I'm not that keen for a hard session, personal life has been very draining and I'm not that full of energy.
5 lap warm up and a bunch of run thru's, session was not really planned as I didn't know if I really felt like it, so off I went and did some 800s x 4 and then decided enough was enough. Splits, too fast, 2:44, 2:46, 2:46 & 2:48 with a 2 min recovery between.
Finished with a 4 lap cool down.
Will not get to run probably tmw, unless its late, sadly I will be looking for somewhere to live (by myself)! (I know this may be news to some)
But to happy news, read the link below, GO SWANS.
Monday, 19 September 2005
Mon 19 Sep, lap of Albert Park
9km today and 26km for the week, 79.4kg
Could feel the effects of yesterday's race, some soreness in the quads, but nothing real bad. Slept better last night, probably from 11 to 3ish. Some close friends will know why.
Today I was able to get into the city just before 7am so a morning run was to be had. I ran from the Barracks to Albert Park at a nice even easy pace and continued on easy to medium pace for awhile, using one the km markers I ascertained I was sittingon 4:30ish pace, which felt comfortable, but I knew I needed to slow a bit more. I returned to the barracks, puffing a little harder than I should have been, so I did a slow lap of the exterior of the barracks, just over 5 min extra.
Nice to run out some of my personal problems, I just wish it was that easy.
Could feel the effects of yesterday's race, some soreness in the quads, but nothing real bad. Slept better last night, probably from 11 to 3ish. Some close friends will know why.
Today I was able to get into the city just before 7am so a morning run was to be had. I ran from the Barracks to Albert Park at a nice even easy pace and continued on easy to medium pace for awhile, using one the km markers I ascertained I was sittingon 4:30ish pace, which felt comfortable, but I knew I needed to slow a bit more. I returned to the barracks, puffing a little harder than I should have been, so I did a slow lap of the exterior of the barracks, just over 5 min extra.
Nice to run out some of my personal problems, I just wish it was that easy.
Sun 18 Sep, AV Tan Relays
17km today and for the week, 79.4kg
Well today is the final round of the Athletics Victoria Winter Competition, with Western A's having the possibility of winning three Premierships (Men Div 5 & U20 and Women Div 3, two are 100% definite), it should be a great day, followed by Club BBQ along the Yarra.
Today we were introducing 4 new U16s to the senior competition (not Little A's), 2 competing in the Men U16, 1 as an U18 women & 1 in the men Div 7 team, three of them ended up in teams that finished on the podium and walked away with team medals, well done.
Div 5, needed to win today to take the Premiership away from Mentone, the 2 teams have been very close all season and it should be a good race. We started with a 12.30 runner and were 62 seconds ahead at the change over, but our second runner ran mid 14s and there's 11:40ish OMG, from there we chased and discovered that our last 2 and Mentone's last 2 were of similar abilities and the gap remained, we crossed the second and have finished 2nd for the season and should be promoted to Division 4 next year!!! :-)
Div 7, the dumping ground, we had a team but so did more than 20 other teams, I have no idea where we finished, there were some very fast runners and then the normal guys as well. Most importantly we had a team, both myself & Mick ran PBs and the other 2 ran for the first time on the Tan, so we all walked away happy and hope we finished in the top 5 or so. TBA
My own race,warm up was a lap of the Tan with some team mates. I was expecting to race well, I was fairly fresh, but the few days before the race I had been having some sleeping problems and had only had 4-6 hours sleep over a 3 day period. To stop things off, the stress of my life was becoming a little over the top and I vomited a few times prior to the race, just to make things even harder (rolleyes), but I wanted to race today, I couldn't stay at home anymore. I was asked to run the final leg of our team, which I was happy to do, my previous best for the Tan was 15:20 and I was hoping to break that today, Mick ran an = PB of 15:07, so I was hopeful I could break 15. I took off at a quick pace and settled probably 300m into the race, at the 1k mark I was feeling good, but was aware I may have been 5-10sec too fast, with Anderson St hill in front of me, I maintained pace and really pushed myself on the flat and around the corner. The final 1k I was breathing harder than I can ever remember and I worked up on a Sandy Div 6 runner and past him with ease, I was starting to lose form with 300 to go but I held on for a great PB of 14:42.
Splits:3:46, 3:58, 3:52 & 3:05 for the final 800+.
Afterwards I felt very ordinary, and released the final contents of my stomach, thankfully with some dignity. I had a great cool down run on nearly 40 minutes and then enjoyed some time with friends.
The photo is on the start of the Div 5 race, our fastest athlete is wearing the hat (12:26, I think for the Tan).
Well today is the final round of the Athletics Victoria Winter Competition, with Western A's having the possibility of winning three Premierships (Men Div 5 & U20 and Women Div 3, two are 100% definite), it should be a great day, followed by Club BBQ along the Yarra.
Today we were introducing 4 new U16s to the senior competition (not Little A's), 2 competing in the Men U16, 1 as an U18 women & 1 in the men Div 7 team, three of them ended up in teams that finished on the podium and walked away with team medals, well done.
Div 5, needed to win today to take the Premiership away from Mentone, the 2 teams have been very close all season and it should be a good race. We started with a 12.30 runner and were 62 seconds ahead at the change over, but our second runner ran mid 14s and there's 11:40ish OMG, from there we chased and discovered that our last 2 and Mentone's last 2 were of similar abilities and the gap remained, we crossed the second and have finished 2nd for the season and should be promoted to Division 4 next year!!! :-)
Div 7, the dumping ground, we had a team but so did more than 20 other teams, I have no idea where we finished, there were some very fast runners and then the normal guys as well. Most importantly we had a team, both myself & Mick ran PBs and the other 2 ran for the first time on the Tan, so we all walked away happy and hope we finished in the top 5 or so. TBA
My own race,warm up was a lap of the Tan with some team mates. I was expecting to race well, I was fairly fresh, but the few days before the race I had been having some sleeping problems and had only had 4-6 hours sleep over a 3 day period. To stop things off, the stress of my life was becoming a little over the top and I vomited a few times prior to the race, just to make things even harder (rolleyes), but I wanted to race today, I couldn't stay at home anymore. I was asked to run the final leg of our team, which I was happy to do, my previous best for the Tan was 15:20 and I was hoping to break that today, Mick ran an = PB of 15:07, so I was hopeful I could break 15. I took off at a quick pace and settled probably 300m into the race, at the 1k mark I was feeling good, but was aware I may have been 5-10sec too fast, with Anderson St hill in front of me, I maintained pace and really pushed myself on the flat and around the corner. The final 1k I was breathing harder than I can ever remember and I worked up on a Sandy Div 6 runner and past him with ease, I was starting to lose form with 300 to go but I held on for a great PB of 14:42.
Splits:3:46, 3:58, 3:52 & 3:05 for the final 800+.
Afterwards I felt very ordinary, and released the final contents of my stomach, thankfully with some dignity. I had a great cool down run on nearly 40 minutes and then enjoyed some time with friends.
The photo is on the start of the Div 5 race, our fastest athlete is wearing the hat (12:26, I think for the Tan).
Fri 16 Sep, Fawkner Park
6km today and 50km for the week, 79.5kg
Early run (6am), 2 very easy laps of Fawkner Park, starting & finishing at Victoria Barracks. Looking forward to the weekend race, Tan relays, currently my Club will have 7 teams, 2 men, 2 women, men U20 & U16 and women U18, with four members making their winter debut.
Rest tomorrow, will be at a Soccer Family/Presentation Day for many hours.
Food Intake;
Breaky: 3 clices of wholemeal toast with vegemite, glass of OJ & a banana
Morning snack: tub of yogurt & a mandarin
Lunch: 2 gourmet sausages & salad (work BBQ)
Late arvo snack: about a cup of almonds & sultanas
Dinner: big bowl of varios steamed vegies & some potato too
Early run (6am), 2 very easy laps of Fawkner Park, starting & finishing at Victoria Barracks. Looking forward to the weekend race, Tan relays, currently my Club will have 7 teams, 2 men, 2 women, men U20 & U16 and women U18, with four members making their winter debut.
Rest tomorrow, will be at a Soccer Family/Presentation Day for many hours.
Food Intake;
Breaky: 3 clices of wholemeal toast with vegemite, glass of OJ & a banana
Morning snack: tub of yogurt & a mandarin
Lunch: 2 gourmet sausages & salad (work BBQ)
Late arvo snack: about a cup of almonds & sultanas
Dinner: big bowl of varios steamed vegies & some potato too
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