Sun 16 Sep 07, You Yangs

Finally I was able to release some of the 'junk' out of my foot on Friday night and finally stop limping. Yesterday I was busy with helping out at Little Aths Registration Day and then spent the day at work. :-(

This morning I went to meet a group of club mates and ran just over 12km on a hilly course, foot was fine, but afterwards the achilles decided to say hello. The legs were a bit rusty but I managed fairly easily.

Tue 12 Sep 07, no running, a visit to the gym (yawn)

Sore foot still and lots more fluid or swelling, blood blister is starting to become more noticeable but still a long way from the surface, but it looks like an elephant foot is attached to my ankle and I am already sick of limping...

Well I decided I better do something physical, I had cancelled my run leaders gig due to my foot. I left work at 5:30pm and went to the gym for nearly 40 minutes, warmed up on the bike, then did some stretching and then about 10-15 minutes of core work...blah blah blah

Tue 11 Sep 07, Melb Uni achilles testing & a very sore foot

This morning I had an appt at the School of Physio at Melb Uni, many months ago I volunteered for an achilles study and they needed to re-do one of the tests. So I arrived at 7:30am, jogging from work, so a few kms away, so I was already warmed up, so they placed a lot of 'buttons' all over me, about 30 of them, when seen on the computer you could see lines representing me running (if that makes sense), like a stick man (I wish).

So with all of the bits & pieces attached I had to run a 20m course at a certain speed and hit certain spots on the ground, 20 times, 10 with orthotics and 10 without, but of course you need to get the right pace and hit spots with no markers.... so many runs were done. Which I started to struggle with as my foot was becoming sorer and sorer.

This morning I noticed that some colour was starting to appear on the pad of my r.foot and was still sore to push on. Well after running to the Uni and then doing the test and trying (I mean trying) to run back to work I checked my foot out and it was starting to look worse and was even sorer (esp wearing 'dress' shoes). By the arvo my foot was swollen.

Some chatting with a medico friend she tells me that it sounds like a blood blister very deep and it will eventually come to the surface and ONLY then will I be able to release the pressure.

No training tonight (esp with a slight limp), just coaching which turned out to be good as I was able to spend a little more time dodging the rain and chatting with two new runners who have asked me to coach them.

Mon 10 Sep 07, very easy jog

I woke up feeling fine this morning until I got out of bed, the bottom of my r.foot is quite tender, and this morning I couldn't see anything, but this evening I can see a little bit of colour, so maybe a bruise?? My legs felt fine, basically felt like a hardish long run, so pretty happy with that.

Team & individual results have been published. GREAT news for our Club, 2nd in Men's Div 3 (wow), first in Men's Div 6 and 6th in Womens Div 2. We are VERY happy with these results, we think this means we have consolidated in the top 4 in Div 3 in our first year, very HAPPY with that and far exceeds are hopes. Div 6 we move further ahead and the women have settled in the top 10 of 15 teams.


I arrived at the track early before coaching Little Aths and I ran 6 laps very easy, I then did 2 laps with the kids and some drills and I feel quite good now, but my foot is still uncomfortable, but ok to run on. But I have no intentions of anything hard this week.

Sun 09 Sep 07, Vic Half Marathon Championships

Round nine of the AV Winter Series and the second last race. Western Aths had 15 runners today, which is a new club record (12 years) and the first time we were fielding a complete women's team! :-) Today we had 11 men running and only the first 9 would be collecting points for the teams comp (Div 3 & 6), but the extras are excellent, for the just in case senario! I knew I would more than likely be the number 11 today.



That's me on the far left

Today's plan was to run 4:10 pace and see what would happen, a beautiful morning, sunny, NO wind at all and nice temperature to start a HM. For the first 3kms I ran with my uncle Gary and Adrian, we passed the 3k marker in 12:25 (5 seconds ahead of schedule). Just after the 3k marker Gary started to pull away and then a km later Adrian started to move away too, I thought I must have slowed down, but at the 6km marker the time was 24:54, so I was still on target. A couple km down the road I started to get a little bit of discomfort in my right foot in the fore foot pad which got sorer with each step. Just past the 9k marker I passed Burkie & Clare (team photographer today) and asked for her to get my Nike Zooms from my bag and I would change at the 12k area. The pain was very distracting and I was starting to realise I was not fit enough to run at 4:10 pace so I slowed to 4:20 pace for the next 3k and then changed my shoes, much to the amusement of a few 'bloggers' who were spectating today (Em, Jo, Sam, Sara & maybe others too) and they were sitting next to a large contingent of Western Aths supporters too.



The change in progress, always hard when you are tired & sweaty



The offending shoes were my racing flats, very light and didn't work well for me today.

I recommenced running and the extra cushioning helped heaps, but I had now decided I would cruise the remainder of the run and for the next 2km I sat on 4:30 pace, throughout this time I decided as it appeared all of the Western A' guys in front were going to finish I thought I would offer some pacing duties to one of the young girls who was running her first HM and looked to be starting to struggle, she was aiming for sub 100 min. She said yes, so I slowed up and basically jogged 6 min pace and slower until she caught up. I ran with Bec for 7 and a bit km and we sat on 5 min pace and she crossed the line in 1h 39m 30s, she was very exhausted but very happy.

So overall I was disappointed with my run today, but at least something good came from it all and all 15 Western Aths runner finished with loads running PBs, but sadly we had one guy who really struggled for the final few kms and appears to have re-injured his strained abductor.

32 runners & supporters made our way into a cafe in Richmond and we enjoyed a great brunch and a good chat afterwards. :-)

Thu 06 Sep 07, easy day

I ran a lap of the Tan this morning, 18:10, and then I went to the gym at the Barracks and then stretched for 15-20 minutes.


A game of indoor football at lunch and we had a win. I took it easy and played as our goalie tonight.


No training at the track tonight, just coaching.

Wed 05 Sep 07, morning & evening runs

This morning started with an approx 6km run, gentle pace, around parts of the Tan and Fawkner Park with a short stretching session afterwards.


This evening I jogged from work directly to Fed Square, I was one of the 3 Run Leaders for the 12km group, I took the back of the group and cruised 5:45-6 min pace. A few were struggling so I reduce the run to approx 10.5km. Jogged back to my car after a chat with a few of the participants and then fellow run leaders.

Tue 4 Sep 07, a trial run (of sorts)

Today at the track I decided to run 3k just faster than my planned (hoped) HM time. I started off with a 2k warm up on the grass around the Complex and dodging bloody plovers (why did they come back???). Some quick stretches and then I trotted over to the 200m start and took off and concentrated getting into my HM groove ASAP, aiming for 4:10 per km on Sunday I needed to hit each lap in 100 sec, with tonight's wind I knew that I would have to work at touch harder than I will (hopefully) on Sunday. I past the 200m mark in 49 sec (excellent).

Splits: 99, 99, 97, 98, 97, 98, 97, 48 with my HRM sitting in the 160 region for the first few laps and then settled 163-5bpm.

Just to break it up I ran two more laps, 90 & 85, just to break it up, I then finished off with a 2.5km cool down, 1/2 with Ads.

Mon 03 Sep 07, the Tan & Fawkner Park

Just before 7am, I ran from Govt Dve, clockwise on the Tan up Anderson St and then over to Fawkner Park and completed a lap of Fawkner before returning to the Tan. Steady pace only, with the knowledge that it was only 12 hours ago that I ran on Sunday evening.

A busy night, picking up the 3 boys, coaching my squad of Little A's, dinner for the boys and then a dinner party with 4 friends. A sucker for punishment, the boys coming over for a few hours was a last minute agreement. Funnily it all worked out perfectly (well I thought dinner was pretty good).




Connor (not the best photo)




Declan waiting for dinner




Kaelan playing

Sun 02 Sep 07, an easy 60 min run in the dark

Father's Day...C, D & K stayed over and we went to the local park and had breaky using the BBQ's and we hung out there for 90 minutes, swinging & sliding, a nice morning. Then coffee for me and hot chocolates/milkshakes with cookies for the boys at the Coffee Pot in Werribee.




After a short walk along the river the boys convinced me that they needed to visit their favorite shop, a pet shop in Werribee which has lots of reptiles. Then we watched a DVD and played chess, yes even my 6 year old knows the basics.






I wasn't sure if a run was going to happen, as I wasn't in the mood for it when I dropped the boys back with Julie at 5ish, but just before 7pm I got changed and took off for a relaxing 12km run from home, sitting just above and below 5k per min pace!

Hmmmm, Rupert may have guessed the 'style' of training. Will be visiting Gregor for my tests after the HM.

Sat 01 Sep 07, first day of spring

A sunny morning, but not warm, under 10 degrees. The three youngest boys are coming to stay this arvo so I can't join in with the Club 'pack run' and with a hair cut appt at 9am I decided to get out on the roads at 7:30ish.

From home with my HRM, I ran gently for 10 minutes before upping the pace with the intent of running 30 min at 160-165bpm, which I basically did, but I did go a bit over and sometimes a bit under. An interesting job maintaining a pace set by my HR. Once I have completeed the threshold testing with Gregor I intend on completing this style of session more often.

Hair cut and then breaky in Werribee, I love mushroom ommletes.

August 2007 Running Statistics

August km's: 299 (last year 229)

Year to Date: 2200 (last year 2115)

Niggles/injury: My right achilles attachment is annoying but manageable, shins need massaging, but again manageable.

Excuses: Loads of work & unpaid work, so I have been tired. Missing consistent long runs but....

Races: Just two, Sandown 6.2km Relay - a solid run but 10-15 sec slower than 2006. 8km XC - DNF.

Upcoming races: State HM Champs 9 Sep & Tan Relays 22 Sep

Goals for August: to run consistent splits in the HM

General thoughts: I will have a break from racing after the Winter Series and I am going to change my style of training (more to follow). Really enjoying my coaching and hopefully a few of the athletes will experience a good summer with a solid winter base.

Thu 30 Aug 07, hill reps on Airlie St & indoor football

Today started on the Tan just after 6:30am, I cut through the gardens and ran on the grass upto the Pillars area and then I ran along the dirt path up and across Anderson St, up Walsh and then left into that st.. Walked along and then stretched at the bottom of Airlie St, I did 5 reps of 60 sec at med pace up the hill with walk backs and then finished off with a hard rep of 43 sec. Jogged back to the start point on the Tan, a nice morning for a set and then 5-8 min of lower leg stretching.

At lunch I played a game of indoor football, yet again we lost, 8-4.. :-(

No evening session.

Wed 29 Aug 07, an easy morning run

I took off from the Pillars at 6:45am, not feeling the best, but running. I felt 'ordinary', not sure if it was because of was sooooo tired or did I have a stomach bug??

An easy 46 minute run along the Yarra, past Tennis Centre, past the 'G', around and through the Fitzroy Gardens and back along the Yarra.

Got to work and decided I would tidy up a few things, burn some work onto a CD and go home and sleep and then do some work. Cancelled my S2F training run and sent a few other emails, welcoming a new squad of approx 20 juniors to Western Aths, along with a new coach.

For any Western Aths readers, I found a blog of our Tassie contigent, it hasn't been updated for a month, but I have left a message, say hi to him.... :-)

http://barrierboy.blogspot.com/

Tue 28 Aug 07, an easy track session

I started my warm ups after a chat with Burkie about doing a lactic test in the coming weeks with Gregor from ATE, I then took off for a lap of the Complex with a young girl who has just started up with Burkie, she will be an U13 this season, nice young girl.

After Bec dropped off to join the other juniors who were starting to arrive I continued on for two more laps, some stretching and I then did some longer strides, 8 reps of criss cross on the infield.

Reps tonight were all different as I wasn't in a settle mood, 1200 (4:35), 1000 (3:48), 800 (3:01), 600 (2:16) & 400 (1:25), recoveries were all between 60-90 sec depending on how I felt. I finished off with a few laps of the infield and then 1 lap of the complex, followed by lots of stretching and chatting whilst watching Clare's set.

Mon 27 Aug 07, morning run & Western Aths AGM

Started early today, on the Tan right on 6am and jogged two laps of the Tan. No times as I forgot my watch but they were both slow, very slow. The first lap I felt like a cripple, I thought I was dragging a sled with me. Both my legs were heavy & tired, my right achilles felt like a knife was sticking into me and I just felt like the whole experience was wrong! The second lap, thankfully, was better, still slow, probably mid 18's.

Tonight I took my young group for a training session, concentrating on starts and technique over short distances. Then two girls who are preparing themselves for competition at the PS District Champs, they are both moving up in height over the hurdles, so I took them for some basic drills and then we worked on the stride leading up to the first hurdle. I then got a few finer points from one of the Club hurdle coaches and then off to the AGM, another year as the Western Aths Secretary :-)

Sun 26 Aug 07, Sunday runs

Today I was attending a meeting at Olympic Park from 11am-2pm, so I arrived at the You Yangs at the Toynes Rd 'dead end' at 7:40am by myself as the Club run was scheduled for 8:30am so I ran the Stockyard route and then returned back to the gate so I could run with some company.

I actually noticed that the Stockyard trip (10k) was a little harder than normal, Sat's run must have taken more out of me than I thought. Once back at the Toynes Rd gate I took off with the group, Burkie on his bike and we jogged along the Branding Yard Road, after a km myself and two of the girls moved ahead and sat on 12kph for 6k, we then stopped at the car and had a quick drink, I then took Mel for a trip on the Branding Yard Trail which was a 5k path. All up 21km for the morning.

After the meeting I had an easy 7k run along the Yarra with a friend, the trip was suppose to be further but her calf was annoying her so a shorter trip was called for.

Sat 25 Aug 07, Club 'Pack' Run

A beautiful day, hardly any wind, 22 degrees and lots of sun....yay :-) I arrived at the Brisbane Ranges at Boar Gully just before 2pm. We waited for the last few to arrive and took off for our run about 2:10pm, today I ran with Bec & Mel, our plan was 70-80 minutes. Mel who is still getting a feel for the Club came out to the Brisbane Ranges for the first time and jumped in with myself & Bec, we ran from Boar Gully up onto the main road and then onto Farm Track and went to run some trails I had been on once or twice before.

Bec & I were probably a little to fast for Mel, so after 40 minutes I suggested we run up Loop Track for 10 min and then turn around and meet back at the intersection of Loop & Farm Tracks, this allowed us all to get 20 minutes at a pace we wanted.

Once we regrouped with cruised along back to Boar Gully, Mel stopped at the BBQ area, Bec continued on until we hit 14k and I ran and returned and stopped on 15km.

It was great to feel the sun!!!

Thu 23 Aug 07, indoor football & a light track session

A game of indoor at lunchtime, no reserves, so a great workout!

At the track tonight for a light session, 5 laps of the track with Belinda, then some light stretches, 4 stride throughs on the infield and a lot of chatting as I wasn't in a rush tonight as I had a meeting at the track at 7pm.

Tonight's session I decided to run an easy set, so I set my watch for 30 sec on the timer, on/off pace, 10 laps, I then walked for 2 min and then did another 4 laps.

Lots of stretching and chatting afterwards.

Wed 22 Aug 07, morning & evening

An easy jog in the morning, just to roll the legs over and have a good stretch afterwards. 6 min per km pace, on the Tan, along the river, around the MCG, back along the river & finished on the Tan. Needed to have a good stretch of the r.achilles & r.hip flexor & abductor.


This evening I jogged to Fed Square in a direct route, first time in awhile which worked well, when I arrived all of the Run Leaders were given our Asics gear, so the extra time allowed me to get changed and change shoes etc. We did pretty well actually, my experience with Asics is they are normally not as generous as other companies. Shirt, shorts, 2 pairs of socks, jacket & shoes (2120). The shirt and socks are excellent, I didn't wear the shorts tonight, not a fan of the shoes, they feel very heavy and have a very hard ride, hopefully they will soften up. Not that impressed we didn't get to choose the style of shoe (ie neutral). The jacket is too big and I hope I can swap for a medium.

Tonight we ran the same course as last week, just over 12km, about 25 participants, I was the back marker.