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

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

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


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


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

Sat 17 Feb 07, R4K training group & track racing

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


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

Thu 15 Feb 07, gym & track session

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


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

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

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

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

Wed 14 Feb 07, gym and S2F training run

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

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

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

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

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

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

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

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

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

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

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

Mon 12 Feb 07, R4K training group

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


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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

Thu 08 Feb 07, Dad's 60th birthday

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

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

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

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

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

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

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

Tue 06 Feb 07, easy trail run

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

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

Mon 05 Feb 07, gym & a recovery run

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

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

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

Sun 04 Feb 07, long run at the You Yangs

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

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

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

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

Sat 03 Feb 07, Wyndham Park run

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

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

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

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

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

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

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



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




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




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

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

January 2007, monthly stats & summary

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

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

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

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

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

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


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

Wed 31 Jan 07, a big day

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


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

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

Tue 30 Jan 07, nearly a waste of time

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

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

Mon 29 Jan 07, gym & recovery run

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

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


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

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

Sun 28 Jan 07, two hours at the You Yangs

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

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

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



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

Sat 27Jan 06, it doesn't feel like a Saturday

Up this morning for Little A's, (feels like a Sat), after a few brief showers and then a 5 minute down pour the Committee then decided to abandon the meet (I didn't agree). I came home with Connor & Declan as their mum was out doing some bits & pieces, we watched the Simpsons which is funny when a 39 year old can watch and be just as interested ina show that a 5 year old thinks is great, you just have to love 'simplistic TV shows' with child & adult themes... (starting to feel like a Sun)

The boys got picked up around 11ish and I started building some bunks that I was given (double at the bottom which turns into a couch and single at the top). Finished that and then bummed around until mid arvo.

This arvo I went to Wyndham Park and ran a few laps of the park at 4:40 pace, stretched for 5-8 minutes and then did another three laps of the course I had been running, but at a much faster pace. The course had a few little sharp hills and I was running at sub 4 min pace, all up I ran for just short of 30 minutes before Clare arrived. We then ran a warm up lap and the I did 10 reps of a pathed hill with her, the reps were an average of 35 sec effort and then a walk jog return, approx 2 min. Finished off with a 7 min cool down. A different sort of run which was quite enjoyable.


I missed most of the Triple J Hottest 100, not many of my choices got in the top group, but I do like the large majority of the 'chosen' ones:

1 Augie March One Crowded Hour
2 Eskimo Joe Black Fingernails, Red Wine
3 Hilltop Hoods The Hard Road
4 Killers When You Were Young
5 Scissor Sisters I Don't Feel Like Dancing
6 Gnarls Barkley Crazy
7 Snow Patrol Chasing Cars
8 Gotye Hearts A Mess
9 Muse Starlight
10 Grates 19-20-20
11 Little Birdy Come On Come On
12 John Butler Trio Funky Tonight
13 My Chemical Romance Welcome To The Black Parade
14 OK GO Here It Goes Again
15 Lily Allen Smile
16 Peter Bjorn & John Young Folks
17 Grates Science Is Golden
18 Muse Supermassive Black Hole
19 Lupe Fiasco Kick Push
20 Regina Spektor Fidelity

The Hoods had a good day out!

Fri 26 Jan 07, Australia Day

An easy 7km run this morning, still taking it fairly easy after a few big days and making sure I had recovered from Thu afternoons appointments. It was a nice morning for a run, little wind and mild temperatures, I did a bit of stretching afterwards, concentrating on the calf & achilles, still having heel problems.

After my run, I meet up with a friend for a coffee and then enjoyed some retail theraphy (yes some guys enjoy buying shoes & clothes). I walked away with a new short, pants, belt and a pair of shoes that I have been eyeing off for awhile, happily when I first spotted they were $149, then $99, I got them for $79 :-)

Afterwards Cam took me to a pub in Prahan where I watched Australia destroy England with some mates.

Thu 25 Jan 07, 2k & then lots of stretching

I arrived at my gym at work at 6:30am, I did 2k on the treadmill at 5:15 pace and then 5k on the bike and then stretched for 20 minutes, then off to work.

No training tonight, I had a few appointments in the afternoon which didn't allow me to train tonight. A couple of runs planned over the long weekend, I'm sure one missing one night will be fine.

Wed 24 Jan 06, the Tan, gym & S2F training group

I arrived in the city at 5:40 this morning, parked my car and then ran two slow laps of the Tan as a recovery. The first lap was 19:30 and the second lap was 19:10, as I said, slow laps. I then went to the gym and had a good session, working chest, a little bit of shoulders & back, again the majority done on the fitball. Today all of my reps were 15, 3 exercises in each set with 30 second between groups. Then 50 lunges on each leg and 50 squats, just with 5kg hand weights on both side, finishing with a bit of ab work. At my desk just after 7:40am, not a bad start to the day.

PM: Tonight was my first S2F training run, I looked after the 10k group, we ran approx 5 min pace, which was slightly faster than normal but the group were easily able to do this. With a 10 min run prior to the group and then running back to my car I travelled just short of 14km for the evening.

Tue 23 Jan 07, I wasn't in the mood for it but I made my way to Coburg after work for the Shield Round 9 meet. On arrival at the track I changed and then dropped my work clothes into my car and took off for a 15 minute warm up and then 10 min of stretching and then made my way over to the 1500m starting area. I was in the 4th heat, which was made up of 4:45 to 5:15 runners, 16 runners. As i wasn't feeling the fit or ready I guessed I would run between 5:05 - 10, which was nearly right. The first lap was 80 and the second lap 80, I didn't hear anymore splits after that, but I must have slowed down, finishing 14th in 5:10.14.

I finished off the night with a 12 min cool down with ads and then stretched and made my way home. Feeling fairly ordinary, legs tired and I just wasn't mentally right for the race or to be around others.

Mon 22 Jan 07, gym & an easy run

I arrived in the city at 6:30ish, dropped my clothes at work and then made my way to the gym. A really good session today, as per normal I used lights weights, reps of 12 with minimal rests. I did chest & shoulder on the 'fit ball', core work in between sets, did many lunges, squats & heel raises with more core work in between and then finished off with some gentle stretching. A good sweat and a great 60 minute session.

Tonight (5:30pm) was an easy run of 6.5k on a dirt trail run at 4:40 pace and then 3.5k on the Fed Trail (ashphalt). A nice night for a run, 22 degrees, minimal wind and bright sunshine, not a cloud in the sky. I would have liked to run further but I had time constraints with a meeting to attend tonight in Sunshine.

Sun 21 Jan 07, morning run at the You Yangs

Last night a few friends came around to my place, we chatted and enjoyed a few boutique beers (first time I have had more than 4 beers since Boxing Day), retiring just after 2:30am (we watched Liverpool kick Chelsea) with the knowledge that the majority of us were going to be at the You Yangs at 8:30am :-)

Today's run at the YY had a group of four running for more than 60 minutes (others running shorter & different pace) and Adrian on the bike (calf issues), we basically did the same as last week with about 15 minutes on a slightly different trail (Rockford) & then finishing up on the West/East trail. Both myself & David noticed that we seemed a little leg weary (esp on the hills), but we just enjoyed a slow Sunday run and chatted and complained how sore & heavy we were!!! An enjoyable run and hopefully this hill work will start to pay off soon.

Back to work tomorrow; so I intend to drive in early, go to the gym then work, drive home 4ish, run to the track and jog around until Clare is ready, then 40 min with her and then home, quick dinner and then off to a Western A' Committee meeting. So it will be a long day for my first one back to 'non holidays'. 6am - 10pm....

Sat 20 Jan 07, I woke up at 6:30am and was very stiff in my legs, so I though some time stretching would be a good idea but knew I couldn't stretch cold muscles, so shorts on, socks & shoes on, cap on and out the door for a slow 5km run. I got home and then laid on a towel in the lounge and stretched for 15 minutes. Just as I got in the door it started raining quite hard, I did well missing the before & after but it was very humid and I was soaked in sweat anyway. Showered, then off to Little A's, the Werribee Centre had a Club 'Multi' event day, with all of the age groups completing five events (except U6 & 7s) and scoring points for each event. A sucessful day of introducing this style of comp to many kids and trying to encourage their participation at the State level. WLAC are the 3rd or 4th biggest Centre in Victoria, but last year we only had 2-5 athletes competing in the State Multi's.

Fri 19 Jan 07, Vic Milers Wrap Up & an easy run

This morning I picked Clare up from her place and we went to the You Yangs for a run, for me a recovery run and for Clare she is working on her endurance. We parked at the Flinders Peak carpark and ran the Branding Trail. It was very humid this morning for Melbourne, weatherzone said it 22 degrees and 80% humidity. Even for a recovery run I was drenched in sweat, but a relaxing run which allowed me to put a few kms in the legs and then I stretched my calf & achilles for a bit and then back home.

This will be my last weekday run that I can do anytime I feel like, back to work on Monday, so back to early morning runs or lunch time strolls 7 runs in the evening.

Second run for the day, 5:15pm I ran on the local roads and around the Hogan's Rd Reserve for some non road running, sitting on 4:20 pace for the first 20 minutes was quite comfortable and then for the remainder of the run around 4:30-35 pace. With the temp around 27 degrees and there still only being showers in Hoppers and no real rain to talk about the humidity was still high (83%) so to save I was drenched in sweat is an understatement. A nice eleven km run tempo style run.

Thu 18 Jan 07, A relaxing day, hung around my flat, hydrated and ate well in preparation for tonight's 3000m race with the Vic Milers. I took Cam & Luke who were both racing the 3k too, Luke was hoping to run sub 9 for the first time (9:00.3), Cam was hoping to run a SB (just missed it) and I was hoping to run sub 11 for the first time for the season.

I was ready for the race and the weather was ok, warm but no wind. I warmed up well, stretched and laid around relaxing & preparing myself mentally. I was hoping to run sub 11 and as close as possible to my PB of 10:49, so I planned to see how 86-87 laps felt, 7 1/2 laps at 86 would get me 10:45.

I knew I would be at the back of the pack, but I did expect the back 4-5 guys to be closer but they were running a lot faster than their 'old' PBs. So within 20m I was 3rd last and thats the way it stayed until I pulled off the track. The first lap was 1:20, yep too fast, felt felt ok; second lap I knew I needed to slow it down which I did and ran 1:24 and then 1:26. I was drenched in sweat and my breathing was starting to work, but my thoughts became very negative & very quickly, I was 15m off 4th last and way in front of second last, I became bored and couldn't be bothered came into my head so when I hit the 1500m start line (1:03) I pulled off the track. Afterwards I tried to convince myself I was going to slow down and that's why I did it, but after a few hours of wondering why I reckon it was because I was bored and didn't think I could catch anyone or be caught so I just couldn't be bothered with the run, I didn't want to be time trialing! Don't get me wrong I probably would have slowed down and paid for the fast start, but I could have still worked for the sub 11....

It wasn't a club race and it didn't matter whether I finished or not, meaning to any one else, so I didn't.. Pretty shitty really! To be perfectly honest I don't think I will run a VMC 3k race again, the lack of 11 min 3k runners really made it a boring race for me, I much prefer to race at Aberfeldie in a heat of 35 odd people who finish between 10:30 & 11:30. I still think that the VMC events are great, but the 3k race really showed the lack of depth or how slow I am.

Wed 17 Jan 06, stretching & a gym session

What a hot night it was last night, at midnight it was still over 30 degrees and this morning at 9am it was 31 degrees, but finally somewhere between 10 & 11 it started to cool down to 25 degrees.

I really felt like going for a 60 min run today as it was my last Wednesday off before returning to work next week, but I would like to freshen up for tomorrow's race where I am aiming for sub 11 (first time for the season), so I didn't. Instead I went to the gym and spent 15 minutes on the stationary bike rolling the legs around and then a short easy session of chest & back, finishing up with 15 minutes of leg stretching.

As this was a bit of a 'nothing' post I thought I would add my Triple J Hottest 100 Votes for 2006, a hard job trying to remember what tickled the fancy this year and as I don't remember names of songs very well it is even harder. Anyway after going up & down the long list of artists and the name of their songs I came up with:

Boca 45 - Down To Mexico
Dresden Dolls - Dirty Business
Dresden Dolls - Sing
Frenzal Rhomb - Fuck You & Your Stupid Band
Hilltop Hoods - Clown Prince
Lily Allen - Smile
MC Lars - Download This Song
Sarah Blasko - Explain
Vines - Don't Listen To The Radio
Vines - F**K Yeah

For those who are JJJ listeners many of these songs you will know but for those who listen to ad ridden stations you will probably only know one or two. I listened to the Breakfast Show for the first time today and was pleasantly surprised to hear that my favorite has joined Jay & the Doctor, Myf Warhurst........... there is something about Myf that I find very interesting & attracted too.

Tue 16 Jan 07, 4 x 400m, hot hot hot

I arrived at the track at 5pm and it was still 39 degrees, so thankfully an easy session was on schedule. As I'm racing in a 3000m race with the Vic Milers on Thursday I decided reps of 400s at my PB race pace. The plan (wish) being at 86 sec per lap will give me 10:45, but as I haven't broken 11 min this season, I don't think it will happen on Thu.

Tonight I trained with Adrian, we only did two laps of the complex and some limited stretching. Adrian suggested a 400m jog for the recovery, which sounded ok, sort of...

With the sun still beaming down hard and a hot wind up the front straight and very low humidity, even this short session was going to be hard enough.

Splits:
85.4
84.0
83.5
84.5

The recovery runs were just over 2 minutes. A tough session which finished with a 300m walk and then a 2 lap cool down about 15 minutes later with some of the kids.

I arrived home to find that the power outage had hit my suburb!!! :-(

Mon 15 Jan 07, gym & easy run

I woke up feeling fairly good this morning, I thought that some of my joints may have been a touch tender/stiff after yesterdays tough & twisty run, but surprisingly I felt fairly good. Today started off with a visit to the gym for just over 60 minutes. To warm up I started on the stationary bike for 5k and finished also for 2.5km. In between the bike today's session involved shoulders, upper back and abs (main, lower & oblique), finishing off with 10 minutes of stretching my legs.

Tonight's run was just short of eleven kms, I started with a 3.5km run from home to the track running 2.5km at 15kph and then when I hit the head wind I could slowed to 14.3-5kph. Once I arrived at the track Burkie was there with some of his younger squad, they were finishing up and he asked whilst I was waiting for Clare if I wouldn't mind escorting the cool down, which was fine by me, allowed me to keep the legs rolling over whilst waiting for Clare to finish with her HJ group, another 1.2km.

For the second week in a row, Clare & I had to battle running into an annoying headwind. Strangely both of us are suffering heel issues at the moment, currently her's is worse than mine and hurts in a slightly different spot, but probably still associated with the achilles.

Tonight I ran in my new Reebok Premier Road Lites IV, I currently have the first edition of the IV in white & blue, this pair are grey, white & yellow. They have been a good solid shoe which I use mainly for my mid week run & warm ups, I still use the Kayano for my high km shoe.

Sun 14 Jan 07, You Yangs

This morning myself, David T & Adrian took off for a 90 min run at the You Yangs, Adrian who is faster ran probably 100-105, he continued on when I stopped at the toilets and also he ran a bit afterwards too. Today's run for myself & David was just short of 15km but in 87:30, with an average pace of 6:05 which is extremely slow for both of us and this gives you an idea of the terrain we encountered. We started at the front gate and then made our way up to the Flinders Peak car park then the Branding Trail, then our 'discovery' tour began... We ran from the car park (157m) a couple of minutes up the stairs to Flinders Peak and took off on the West Trail which was very windy, rocky, hilly & technical, we found ourselves running up & down little hills, which peaked at 280m. A lot of bushes which let marks on us all, I have scratches on my torso, legs & a few on mine arms. A good trail, but not one we would want to do all of the time, as there was a lot of twisting, stopping for BIG rocks and getting around them, but overall a fun morning.

Sat 13 Jan 07, Rested on Friday, walked around my local area with Connor, Declan & Kaelan but no running, probably walked 5-6 kms, just doing general stuff, walking to the shops and parks. Today the NorthWest Region were meeting at Newport for the AV Shield Comp (Round 8), but I also had Little A's starting at 4pm, so I was only able to run an 800m and in the 4 x 200m relay team (Div 4). With a big 10 days or so of running and a strong wind I knew todays 800 wouldn't be great but I was hoping for a good effort. Started with a 15 minute warm up along the Willi foreshore and then some stretching. Twenty minutes prior to my race I started doing some strides, which was a great idea in hindsight, after doing the regular four strides I was still feeling very stiff, so some more stretching and four more strides of 50m or so, on the starting bend.

I was allocated into the 2:25 heat with nine others, starting in lane 6. After the cross over I was in 8th spot, a few had gone out quite hard. My first lap was 68, which would normally be great but today I knew the week preceeding would start to catch up, which it did. On the starting bend, second time around I moved into 5th, but I was past in the finishing straight and finished 6th in 2:23.4. So happy enough with the time, but I would like to get back under 2:20 in the next 2 weeks. I also ran in the relay, which we easily won, then straight off to Little A's duties.

Thu 11 Jan 07, 10 x 200 track session

After my extremely warm run yesterday, this morning I woke feeling a little drained, but was that from yesterday or just from a big week or a few kms???

I arrived at the track at 5pm tonight and took off with Adam K. for three laps of the complex for a warm up, then some stretching and change of shoes (DS Racers) and we were ready for 10 x 200 @ 35-36ish, Adam would be going slightly faster on each rep. Adam is transferring from Sth Melb to Western A's in the new season (07/08), which will be great for us, he is slightly faster than me in the races 10k and less and then we are even until 15ish, where I start to move ahead. But in the short reps, he has one mighty 'kick'!!!

Starting on the traditional 200m start line we experienced a strong breeze for the first 50-70m, the plan was to do our rep, then float 200m and then go again, but we ended up including a little bit of walking.

Splits (recovery):
34.6 (float 200)
36.6 (float 200)
37.2 (float 200)
35.9 (float 200)
34.8 (walk 200)
35.3 (walk 50, float 150)
36.1 (walk 50, float 150)
36.8 (walk 200)
34.8 (walk 100, float 100)
31.8

Finished off with two slow laps of the complex for our cool down. Afterwards I caught up with Burkie, he has just returned from hiking Cradle Mountain, straight away he asked what I am have been upto as the first 2-3 reps were average, he said I looked like I was struggling... aren't coaches amazing, no watch, just eyes!

Rest tomorrow, racing Sat in Shield competition. Not expecting much, after this weeks work, but I will race the 800m and a relay (4 x 200, if required) and then off to an afternoon session of Little A's. Long run (90 minutes) at the You Yangs on Sunday!

Wed 10 Jan 07, a run to Riverbend Reserve

Tonight I was going for a run and meeting a friend at Riverbend at 5pm, but she rang to let me know she wasn't feeling 100% and with the heat would I like to postpone until 8pm, which sounded a good idea as it was 37.5 degrees at 4pm.

I left my place at 7:30 and according to the Weather Channel it was still 35 degrees, so just wearing shorts & my garmin I took off ensuring I stay between 4:50 & 5:05. I got just over 2.5km and stopped at a servo for a quick drink of water and then continued on to Riverbend. I arrived in the car park (4.4km) and I still had a few minutes to waste so I thought I would run upto 5k and then turn back to the car park.

I waited for a few five minutes, no running partner, so I made my way home, averaging 4:45 for the home trip. Again I stopped at the servo and had a drink, washed my faced and wet my hair. A 10k run in horrible conditions, it was 34 degrees at 8:30pm..... not good.

Tue 09 Jan 07, first track session for 2007

Arriving at the track at 5pm, myself Dave S & David T took off for our normal warm up around the fence line of VU, I had a quick detour as Declan fell off his scooter going down a hill and fell onto the gravel and had a few scars, but surprisingly was happy with a quick hand wipe down with a bottle of water. I then caught up and completed our first lap where we picked up Adam (a new Western A' for next season) and we continued on for another two laps.

Whilst stretching we were deciding what the plan of attack would be, 600s or 800s, most of the guys hadn't done a speed session for a few weeks and I was probably a bit tired from the past few days, so 600s were the plan. Bec (U18 girl) joined in and her coach suggested 80-82 with 90 - 120 sec recovery, which initially appeared to be 'do-able'.... But it didn't turn out that way, with a bit of a breeze and me feeling the effects of the past two days in my quads it was a tough session.

Splits (recover):
2.07 (1.31)
2.03 (2.01) - we quickly decided 2 min rest was required
2.06 (1.59)
2.13 (2.11) - not sure what happened witht he recovery, but I was gone now
2.13 (1.59)
2.10

Walked 200m and then chatted a bit and the two slow laps in the outside lanes to finsih off a tough day at the track. Legs were heavy, but I was only slightly aware of my heels.






Here are a couple of pictures of my boys last week in the heat eating frozen oranges. (Declan, Kaelan & Connor L-R)

Mon 08 Jan 07, a local run in Hoppers

Out the door at 6:05, the coolest morning in quite a while, 12.5 degrees, overcast & whilst running a few light showers. Clothes, singlet, shorts, cap & Rbk Premier Road Lites.

Today I wanted to get 8km in before the boys came over for the day and roll the legs over after yesterday's run. Muscular wise I felt fine which was great, but my heel was sore and felt very stiff. I stopped at Hogan's Reserve (1.5km) and stretched my calf & achilles which helped and of course I was also warmed up and the creaks & groans were diminishing :-)

When I got to 4k according to Garmin I turned and came back the same way. The 8km was predominantly on road except for approx 1-1.5km of dirt around Hogan's Rd Reserve.

I am going to double up today, this evening I am going to jog to the aths track and do some lunges, squats, push ups & sit ups, then when Clare finishes with her HJ coaching we are going for a 40 minute run on the Fed Trail (the opposite direction to last time) at 6 min pace, then hopefully she will drop me off at home.

PM Note: Well I basically did what I mentioned in the paragraph above. 3.5km to the track at an average of 4:10 pace, then about 15 minutes of lunges, push up, squats & sit ups, then a 6.5km run with Clare at just over 6 min pace. It was quite windy out of that area of the Fed Trail, we would have been better off somewhere not so open today. Poor Clare, I know she enjoys the company on her run, but she ends up listening to me babble about stuff because I can talk so much and of course I end up in Run Leader mode providing advice that she probably doesn't really want..., sorry! :-) All up a 10k run for me, so 18k for the day. :-)

Sun 07 Jan 07, You Yangs

I met up with Adrian this morning at 8.30am, he is getting ready for his 9th (I think) Six Foot Track Marathon and I am just building a few k's & a few hills into my legs (don't tell Tiger Boy & Clarkey ;-) ). Both of us agreed after many hot & humid days and a long day at the track yesterday we would be gentle and not run as fast as last week.

Aim today was to run for 80 minutes, so we decided we would start on the same course and run up the hill to Flinders Peak car park, which is 2.3km, starting at an elevation of 49m at the front gate and the FP car park was 157m, this took 13 minutes which was more than 1 minute slower than last week and finally both of us were starting to feel the legs loosen. Then we ran the Branding Trail, first time anti clockwise (5.35km), a short run around the car park to let the legs relax after the BIG hill and then back onto the trail in a clockwise direction this time and slightly faster. We finished up running back to front gate, just short of 16km in 85 minutes.

Not the fastest 16k I have ever run, but some tough hill work after a solid week of running & heat. :-)

The boys are returning 7am tomorrow, so an early easy paced recovery run is on order.

Sat 06 Jan 07, Shield Comp, Round 7

Another hot day today, it was 30 degrees before 9am, another warm windy day, lots of cloud, so a humid day to be had at Coburg. I'm not sure what the overnight temp was but at 10:45pm when I went to bed it was still 28.2 degrees according to the Weather Channel.

Today I had Connor & Declan in tow for a full day of aths, they are fairly self sufficient and they had a bag each with lunch, fruit, museli bars, frozen prima and water and some money for icy poles. Also my uncle who didn't race today due to a tweak in the hammie was bringing his son (9) to the track and then took the three boys to a park for 60-75 minutes. The boys are going home for a day tomorrow morning, so I can go for a long run and so they can see (annoy) their mum for the day.

Premier League was being held in conjunction with the Shield Comp, which did slow our program down a little as it created an extra race for each event but overall there was little inconvenience. Numbers were down a little today, our club and also others. I started my day in the 4th heat of the 1500, I started with the intent/hope of 5:05ish, taking into consideration the wind & heat/humidity. At the 300m I moved into first spot and sat there upto the 800, but after my first lap (78) I decided with today's conditions I would be better off slowing up a bit to allow me to race in other races, so I slowed, now aiming for 5:15. With 250 to go I was passed again and I crossed the line in 3rd in 5:14.

With a cool down & another jog for a warm up I could feel the humidity even more, but I decided I would run a conservate 800 and be the 4th Western A, (which means Div 4 for me :-) I was in the 2:30ish group, starting in lane 2, at the cross over I was in 5th in a 10 person race, with one lap to go I moved into 4th, but I was 10m or more away from the leading three, but with 250 to go I noticed I was gaining, so I kicked and with 150 to go I moved into first spot and held that and beat the winner of my 1500, so we joked we were 1 all. Another cool down jog which resulted in a loosening jog for the 200. By this stage I knew I was in the Div 4 relay (4x400) so I had decided no 3000m for me, so I would jog the 200 (30:09), which I did (finished 5th).

The relays are always a bit of fun, but very good for team harmony and especially today, the Men Div 2 won (we don't normally), the U18 won easily (120m or more) and the Div 4 team won by a long way too. Overall a good day, considering conditions, I wasn't aiming for PBs or even SBs, probably got too much soon but!

Wed 03 Jan 07, a morning Hoppers run

Out early this morning as Connor, Declan & Kaelan were being dropped off at 7am (ish). So out the door at 6am and I ran to the Riverbend car park and then along the road until hitting 6km, turn around and return back home to find the boys & Julie in the drive way.

When I left home this morning it was 18 degrees already, a beaut morning for a run, no wind to speak of and nice sunshine, worked up a good sweat.


No gym tonight as Connor & Declan are staying over, so when Kaelan is picked up I'll go to the local soccer pitch, the boys can muck around and I will do some lunges, squats, push ups & crunches etc.

Tue 02 Jan 07, a run in Hoppers & on the Fed Trail

Out on the roads nice and early today, just after 6.30am. Last night I agreed to meet with Clare, from Western A's, she was going for a 40 minute run and wanted some company, so we decided a run on the Federation Trail, meeting at Ballan Holden at 7am.

I decided I would run for approx 25 minutes before meeting Clare, so I made my way around to the meeting place via the long way, averaging 4.30ish pace according to my Garmin. From Ballan Holden we made our way along the Trail in the Laverton direction, with the intent of cruising along for 20ish minutes and then return. After 15 min it was suggested that we may be running slightly too fast and it could affect the final 10 minutes.

According to Weatherzone it was only 17 degrees but I was drenched in sweat and thought it was warmer. An enjoyable run with Clare and then I made my way home in a more direct route, finishing the final 15 minutes at 4:15 pace and the final km in 3:55.

All up 1h 21ish and just short of 16km for me. Finished off with a bunch of pushups & some situps and then stretched (esp calves & achilles) for 10 minutes or so.

Mon 01 Jan 2007, the Tan & gym

A quiet night at home last night so the first run for the year was not a struggle. I decided I would go into the city ran a few laps of the Tan and then go the gym. I ran two laps, both even pace and then ran a further 500m to get the run upto 8km; laps were 17:40 & 17:30

10am start seen the temp already upto 25 degrees & a little humid with little wind. Of course this meant I was drenched in sweat, as my 'cooling' systeme seems to work quite well. I then walked to the gym and spent 45 minutes exercising and 15 minutes stretching afterwards.

Yet to fully think my 2007 Running Goals, but I do know I want to concentrate on The Great Train Race, Puffing Billy, I do hope it doesn't clash with an AV event, Sun 06 May 06. Another goal for this year relates to my birthday (40) and wanting to run a 10km race faster than my age.

A wrap up of 2006

My blog began about two years ago to log my training runs, my races, my PBs, my SBs and lots of remarks so I could look back and see where my training was going and maybe even ascertain why it had gone the way it had. And it has done all of those things and more! This year more than others I have meet many other bloggers, I have made many new friends and also strengthened ones that already existed. My blog has been a part of this and I believe it has also helped me to evaluate my life and occassionally it has enable some friends to come and say 'hey Stu, are you alright, would you like a shoulder to lean on' and they were right, I did! So before I summarise my training for 2006, I want to fistly thank everyone who has cared and also those who have read and been motivated. THANK YOU!

________________________________________

2006 Monthly Totals (2005):
Jan - 219 (322)
Feb - 246 (233)
Mar - 247 (253)
Apr - 256 (265)
May - 213 (307)
Jun - 312 (285)
Jul - 293 (290)
Aug - 229 (210)
Sep - 240 (236)
Oct - 290 (280)
Nov - 213 (262)
Dec - 219 (261)
Total = 3033km (3196km)

2006 Personal Best Times
400m 1:04.057 Nov 06 (not fresh, raced prev on the day)
800m 2:17.16, Apr 06, VMA Champs
1500m 4:52.01, Feb 06, Aberfeldie
3000m 10:49.45, Feb 06, OP
The Tan 14:29, Jul 06, Corp Cup
5000m 19:15, Nov 06, Aberfeldie
10km 41:58, May 06, Williamstown (sick & only one for year)
21.1km 1h 28m 22s, Sep 06, Burnley :-)

2006 Racing Highlights:
My trip to Canberra for the Aust Masters Champs, whilst I didn't race any PBs I had a great time, personally and also racing. There are a handful of guys I raced against who I still see on a regular basis and say hi to!

The half marathon in Sep, I was so worried I hadn't done the long work for this and when I got to the 15km mark I knew it was all good and I ran a 80 sec PB, imagine what I could have done if I was more confident.

Puffing Billy, I got beaten by that 'bloody' train, but my time was fast enough to beat it 9 out of the last 10 years and as I was still in T&F mode, I was impressed that the hills didn't destroy my race more.

__________________________________________

January - I had run are fair bit of the holiday break, maybe too much which resulted in a very sore ITB, which resulted in some sore massages and reduced kms.

February - The ITB calmed down. An enjoyable run through the zoo. My first race at Olympic Park which resulted in a 3k PB. Started Pace Leading duties with S2F.

March - A big month, for the first time I ran 2:18 for an 800, I also PB a 4k race. I was in preparation for the Vic & Aust Masters Champs. But even though I don't live with my children, a magical day on 24 Mar 06, my son Kaelan was born and I was very lucky to be present for the birth and to be there to help Julie.

Not sure why I can't get blogger to post a picture here, but follow this link: http://www.ringo.com/photos/photo.html?photoId=184872120

April - Whilst summarising and checking my blog, I notice my first mention of my heel problem??? A busy racing month, VMA Track Champs, R4K, AMA Track Champs, Geelong HM & Yarra Bend XC. Highlights were going to Canberra as mentioned above, but also a highlight was my first time pacing someone in a race, thanks Crissy for the experience.

May - Highs & lows, I ran a really good Puffing Billy race, then a few days later I had an operation, got sick as a result of and for some reason I thought I could comeback quickly and race a 10k race at Williamstown. ???

June - Two races and neither went to well, but it was my biggest km month for the year, the only time in the 300s.

July - A decent month in kms, but the races were average. A few friends didn't think I had totally recovered from my op & infection two months ago.

August - The mind is a powerful thing and to be honest mine didn't appear to be going in the direction that I would have liked. I missed many training sessions and ran fairly ordinary. A couple of Corp Cups races and my first XC race in spikes, which was a well paced race.

September - I started the month off well with an 80+ sec PB over the Half Marathon distance, then followed up with a few other races... AV Tan Relay & two Corporate Cup races around the Tan and a 5km handicap race at Williamstown, maybe too many races.

October - A bit of a nothing month, in between AV seasons, which resulted in my monthly tally closing in on the 300 mark. For the second month in a row, my heel has been mentioned in my blog.

November - Personal & health issues took me away from my blog and I only made seven entries. I noted this month that my speed hadn't appeared this season yet and I was still racing 3k and shorter, slower than my 2005 pace.

December - With health issues and a bit of lack of motivation, add in end of year functions, results in a fairly ordinary racing month, but the final week of training is starting to show some promise. Now with a little bit of understanding of my health problems I can now start to refocus and think about what I want and how I can achieve that.

Thanks for reading & visiting my Blog!


Stu Mac

Sun 31 Dec 06, You Yangs

The last run for 2006, the plan was to investigate some new trails in the You Yangs Park, 75 minutes for me, Adrian was aiming for the same & Narelle 80 minutes. With some checking of maps we decided we would run into the park upto the car park at the base of Flinders Peak (approx 2.5km uphill) and then run the Branding Trail which is sign posted as 5.5km, then run back to the Rangers Hut and run around Big Rock and then finish off on the road outside to make up the remaining time.

The run upto the Flinders Peak car park was testing for a start to a run, then we hit the trail which was down down & down (which later meant up, up & up). Along the trail was all single file, reminded me very much of Ferny Creek, except without the ferns and greenery :-) , all very dry and arid style bushland. An enjoyable run which Narelle appeared to be enjoying too much as she was moving along at a fairly quickish pace, we turned off on a few side tracks looking for other suitable trails but always returning back to the Branding Trail.

Once I caught the group after the uphill finish of the trail, it was then suggested we move down to Big Rock and run around that and then to the roads. I struggled around the hill surrounding Big Rock and ran the my last 10-15 minutes trailing behind. All up 75 minutes today with a lot of sweating. A nice way to finish off 2006, a run with some Club mates on predominantly a track I had never run before!

___________________________________________
December's Running Stats:

KM December - 219km

2006 Total - 3033km (less than 2005)

Injuries/Illness - An inflamed achilles attachment & an infection

Exuses - Reduced kms due to above

Races next month - Some track racing, nothing major

Races completed - Track races and acted as a Pace Leader for the S2F Christmas Run

January's Goals - Building

Sat 30 Dec 06, St Kilda Beach

I met with David & Gary at Fawkner Park this morning. We decided we would run past Albert Park to the beach and then run along up into St Kilda, enjoying the scenery and then make our way back to Fitzroy St and past Albert Park Lake again, drop David back at home and finishing back at Fawkner. Casual pace, just over 60 minutes, lots of chatting.

After the run I decided I would use the opportunity to use the gym at work. A 55 minute session, with lots of work on the fit ball, including dumbells & core work. Also squeezed in some lunges & squats into today's set.

Tomorrow off to the You Yangs for 75-80 minutes and I have decided that I am going to investigate some trails in the back part of the park, more trails than road and yes even some hills.

Thu 28 Dec 06, the last track session for 2006

Tonight's session was fairly lonely on the track. The sprint group were finishing up when I arrived and most of my training squad had other things on and the remainder of Burkie's squad were holidaying or working, so just me & Adrian.

20x200 @ 37 sec for me and 1-1.5 sec faster for Adrian (15 reps). The first 10 reps were done with a floating recovery, except rep 5, 10 & 15, I walked that recovery. After the 11th rep I decided I would walk 20m and then start the float.

Of the 20 reps, there were two 35s, probably five 36s, twelve 37s and rep 17 was a 38, sadly. Overall with a 3k warm up and a short cool down of predominantly walking a good hard session of short reps turned into a good endurance session, quite windy at the track.


Finally I made it to 3000km for the year, last year I also ran further than 3000km (3196). About six weeks ago I noticed that I might struggle to make the 3000 mark due to my achilles/heel problem, but I made it with still two runs left.

Wed 27 Dec 06, Flinders Peak

My coach is off to walk Cradle Mountain in an organised three day hike, so as he was walking Flinders Peak he decided that a few of his athletes could run it a few times.

So another trip out to the You Yangs (with a slight hang over), parking at the base off we went. The peak is 348m and approx a 2km run up stairs and a gradual slope. The steps being the hardest part, my first trip up was 11 min 50 sec with some walking and the second trip was just over 12 minutes. The first trip was hardest as I was struggling with a head ache and just a general awful feeling, aka.. hangover. Once back down after two trips I jogged for 10 minutes for my cool down.

Tomorrow's run will see me over the 3000 km mark.

Tue 26 Dec 06, a run from home

Nothing special for today, an even paced 5 min per k run, just over 10km on roads and nature strips. Cool morning, I even wore a T whilst running.

Off for some beers today with my training group in the city this arvo/evening.

Sun 24 Dec 06, You Yangs

Today I ran with one of the women from my Club, she is faster than me, but we stuck together for 70 minutes. We did 30 minutes on Great Circle Drive and then we turned off the main road and ventured onto smaler tracks and ran in various directions, sometimes up a hill sometimes left or on a goat track etc etc.

A nice even pace of 4:45 for the first 45 minutes and then we slowly built the pace until we sat on 4:30 for the final 10 minutes. All up a nice run with no problems.

Sat 23 Dec 06, on the Tan with HVT

This morning I met with the HVT squad for a session on the Tan. As this is not my normal training group I checked with Tim to make sure it was fine for me to tag along. But this session like so many in the past few weeks didnot go to plan, during the second effort I had a dizzy spell which resulted in me stumbling and nearly falling. As soon as I recovered I felt fine and was easily able to jog along comfortably at 4:40ish pace for a few k's.
yet again when the intensity is picked up I struggle. After Christmas I will get my results and hopefully that will help explain, until then I will drop all hard work and just cruise.


Thursday; Western A's had their Annual 1km Handicap race in combination with the Christmas Gift (120m handicap) and our Christmas BBQ. I decided that I felt well enough to compete and was hoping to run well, whilst I did run a PB (3:06.9) the run wasn't the best. The first 400 in 72, 800 in 2.28. Finishing off with nearly 10 minutes to cool down, which I ended up not feeling very well.



A picture of the starters for the handicap 1000m, I'm wearing the navy blue nike singlet & my toungue sticking out...

Wed 20 Dec 06, no run

Last day at work today for a few weeks, no travel planned, will see my three youngest a fair bit whilst their mum returns back to work, so I will get reminded of the father duties for the first 2-3 weeks in January.

I didn't run today, not feeling the best, overall feel unwell, nothing to specific. Which seems slightly appropriate as I am off for some tests at hospital tomorrow morning to check on a few anomalies.

If feeling better tomorrow I will be competing in my Club's 1000m Championship race, last year (Feb 06) I didn't compete, in Feb 05 I ran a PB of 3:10.1, I should be able to beat that (hopefully). The race is a going to be held in conjunction with our Christmas BBQ.

Tue 19 Dec 06, gym and two laps of the Tan

Forty minutes in the gym today, back & core was my focus today and finished with five minutes on the bike and then five minutes stretching my legs. Not feeling the best or very enthused I told my training partners and coach I wasn't doing a track session and I ran after work two laps of the Tan.

Mon 18 Dec 06, an easy run

A lunchtime run, pleasant temp around 22 degrees, from Victoria Barracks upto the Yarra, along the Yarra to Chapel, cross the bridge and then return on the city side. After work in the gym for 45 minutes, back, shoulders, arms & a little core work.

Sunday, was 60 minutes within the You Yangs Park, mainly on the flat trying to recover from a big day of athletics on Saturday. Whilst running I got to see the 'who's who' of Australian running, Buster & Benita with another female and the normal MTB rider. And then in the car park, Troopy came over and said hello and he must have a very good memory, as he remembered my name from an introduction probably 9 months ago, I was impressed. Chatted with Troopy about his run and then just some general chit chat about Australian athletics.

Saturday, with warm ups & cool down it turned out be a big day with probably one race too many. Very windy and most were affected by 5-8 sec in the 1500, 1 sec in the 200. I raced a 1500, 200, 5000 & 400, wasn't feeling the best prior to the 400 or afterwards.

Thursday, was at the Zatopek Classic, I ran in the Corporate Relay, 4x800m, 8 teams and my team finished 6th. I had Thursday off for lots of appointments, hospital first, having a few tests, blood and some other bits & pieces. Hair cut & tips.


So to summarise a week, raced Tue, paced Wed, raced Thu, rest Fri, raced Sun. No wonder the heel is still playing up and overall I don't feel the best, run down and not overall happy.

Wed 13 Dec 06, S2F Christmas Run at Albert Park

Went to the gym for 30 minutes, chest, back and some leg stretching after 5 min on the bike at lunch.


Tonight I was the Pace Leader for the 50 min group for the 10k in the Christmas Run. I started with a 2k warm up with Rupert and then stretched my hamstring as they are very tight after yesterday's racing. I ran the 10k in 50:01, but if I continued on at the pace I was going before I slowed down at the 9.25k I would have run 49. Here I encouraged the group of 5-8 who had been running with me nearly the entire time to press on by themselves and for the next 700m I encouraged people to catch me and run sub 50 min.

I know I have said it before, but I really enjoy the pacing jobs. After the run one of the ladies who ran the entire way with me found me and thanked me, she told me that she had run 52 minutes three time before and couldn't believe her new PB was now 49:15, consistency is really a big key.

Tue 12 Dec 06, AV Shield Comp

Tonight the NorthWest Region competed Round Five at Meadowglen in Epping, I competed in the 800m (2:22), 4x200m (1st in Div 4), 3000m (11:29) & 400m (64.3). The 800m was ok, but I am lacking in any raw speed and not racing as well as I would like. The relay was less than 10 min after the 800 and was run at 90%. Straight after the relay I walked jog back to the grandstand (150m) quickly changed my shoes and then jogged to the start of the 3k with full intent on lapping in 92 sec per lap, just collecting points and having a decent hit out. Laps: 92.8, 92.4, 92.1, 91.6, 93.4, 92.4, 94.0 & 42.1. My heel did not particularly enjoy the evening! Tomorrow I am running as a Pace Leader for the 10km S2F Christmas Run and Thursday in a Corporate Relay (4x800) at the Zatopek Classic.


Mon I ran along St Kilda Rd, around Fawkner Park & the Tan, easy pace, just under 8km at lunchtime. Evening 45 minutes in the gym, shoulders and arms, abs & glutes, 10 min of the bike at 90 rpm and then stretching.

Sun 10 Dec 06, 50 minutes along the beach

Today I went to Lorne to watch a mate compete in a mixed team in the Anaconda Adventure Race. Dave S, one of my training partners, completed the 13km ocean paddle and within their division they finished 2nd, still to confirm their overall position, but I assume they would have finished in the top 30 and there were 'hundreds' of teams.

I arrived in Lorne about 6:30am which allowed me to enjoy running along the ocean trails and on the form/hard sand, managing 50 minutes at a comfortable pace and then 10-15 minutes in the water to cool off before watching the BIG race. When I got out of my car at 6:30am it was 28 degrees, I knew it was going to be a hot day. (later in the day it got up to 42 degrees in Melb)

I found this competition very fascinating and interesting, even though I don't ride, paddle or swim, I am sure I could learn enough to have a go a some shorter events in 2007. ???


To answer R2Bs question from my previous entry; I've never thought I do not much core work, maybe 20-20 minutes a week and if I am to look in the mirror I could do a lot more. R2B, I do not have the pleasure of a lean build like many runners, so I every so often when I am starting to feel slightly overweight or I notice myself in the mirror, the core work seems to return.

Fri 08 Dec 06, the Tan & gym

An easy lap of the Tan getting an idea of how I felt after my bug, cruised the tan in just under 17 minutes and then went to the gym for 45 minutes, shoulders, back, core & stretching.

Thu 07 Dec 06, not a well boy

Tueday evening, a sore stomach. Wed morning the gastro bug had taken hold which involved a very sick & sorry person!!! Thu morning finally held down some food, first food since Tue early evening, looked in th emirror and felt thinner??

Attempted to play soccer at lunchtime, wasn't full on energy but we had a few reserves so I was able to take it easy. Withdrew from the Vic Milers 1500m race.

Tue 05 Dec 06, MMM Mile Handicap

My first raced mile race, not on track, an out & back course on the Tan, so I hope I can go a lot faster than today's effort: 5.36

Sun 03 Dec 06, You Yangs

An easy 52 minutes on the soft horse trails down the bottom, no hills and only 50% of the normal Sunday run. Iced my heel afterwards, feeling ok. Ran with a couple of the younger girls at 5 min pace.

Sat 02 Dec 06, AV Shield

Christmas work function yesterday and 'just' one or two drinks were had... alright I was very very very drunk and raced today, so some average performances, but I was there supporting my Club.

800m - 2:30
200m - 29.69
3000m - 11:22
4x400m relay

November's Running Stats

KM November - 213km

Yearly Total - 2824km

Injuries - Inflamed achilles attachment

Excuses - Raced too often in the early part of the month with some big weekly kms on top of 2 speed sessions & generally 2 race days (yep 4 high intensity sessions). Two weeks ago I felt like a Mack truck hit me during my 800m race and since then two very easy weeks (30k a week).

Races Completed - Vic Milers 1500m, MMM Relay (4 races in a day = 14k), Corporate Cup (The Tan), AV Shield Comp (1x5000m, 2x3000m, 2x800m, 1x1500, 400, 200).

Races Coming Up - A few AV Shield T&F races and will be a participant at the S2F Christmas Run.

Goals - Get the inflamed heel in check and hopefully still manage at least 176km....

Thu 30 Nov 06, track session

13km easy running along the Yarra, Tan & Fawkner Park.


Tonight, 8x200m @ 34 sec with a slow shuffle for 65-70 seconds

Splits:
33.4
34.8
35.05
34.7
35.1
34.3
34.7
35.4

I had a physio diagnosis yesterday afternoon. The achille attachment to my heel is inflamed. Instructions, ice after every run, anti-inflams for 4-5 days, reduce speed sessions, no hills and greatly reduced long run, lots of stretching, massage weekly - esp my calves and when the pain has subsided start rehab exercises.

Tue 28 Nov 06, 10x600

10x600m (44 sec per 200 = 2:12), with 90 sec recov

Splits:
2:12.1
2:12.3
2:12.8
2:13.1
2:14.1
2:12.9
2:13.4
2:11.6
2:10.9
1:57.4

Wed 08 Nov 06, Corporate Cup & S2F training

12km today and 38km for the week so far.

I competed in the final round of the Spring Corporate Cup today. With my legs still feeling the slight effects from Sunday I wasn't expecting a great run, but many others did post some decent PBs today and they competed on Sunday, but it wasn't that way for me. I ran 14:43, 13 seconds off my PB.


This afternoon I received an email from Tim asking me if I could stand in for him tonight and take the speed group at S2F, which of course I said yes. 6x500 with 90 sec recovery.

A big group, probably 30ish, which I split into 2 groups and got one of the experienced guys to monitor the recovery times and I ran with the slower group and helped them along. My group were finishing their rep between 1:50-59 for all 6 reps.

On the personal side, there are many occassions in your life when not everything goes your way and I have to come to terms with the decision of others. Time has come for some changes and my blog is one of them, thanks for reading. Stu Mac

Mon 06 Nov 06, recovery run

9km today and 26km for the week so far.

Tired and hungry would be the best way to describe how I feel after yesterdays event. I jogged from work and met a small group at 12:40pm at the Pillars for a casual stroll through the Botanical Gardens, then around Fawkner Park, back to the Tan and finishing at the Pillars again. A quick drink and a short stretch of my quads and then a slow run back to work.

Melbourne Cup tomorrow, so a day off from work which will involve a quiet day of recovering from a few after work drinks (finished 5am ish) and reading the form guide and hopefully a few wins.

Sun 05 Nov 06, Nigel Aylott Relay with the MMM

16-7km today and for the week so far.

Today I raced with the Melbourne Midday Milers in a race dedicated to the memory of Nigel Aylott. There were seven teams with four runners each, a ranking of all runners is published, one through to 28, with the bottom seven this year acting as the Captains and selecting their teams in a fair and logical order, number 28 picks first, then 27 etc. Once everyone has had their first pick the number 22 (team 7) starts the picking of the third team member. Everyone runs four legs which includes a 3km time trial in which 2 members of each team compete.

My stages today were exactly the same as last year, stages 2, 6, 8 & 14. As a general rule most of the "number 4's" ran these legs.

My times: (last year)
3.6km - 14:13 (14:43)
3.25km - 13:48 (12:47), 1 min slower, but this was into a very tough head wind!!!
3km - 11:46 (12:01)
3.7km - 14:10 (13:18), predominantly into a head wind!

Whilst two of my legs were slower than last year, I know I ran a lot better in all four legs, it was just the conditions that slowed the times. This was the same for nearly everyone else who ran these legs this year and last year.

My team was made up of Max (MMM Pres & Malvern Harrier), Mike (MMM runner & KSB AC), Mark (MMM runner & will be running with Sandringham next year, thats all they need, another 77 min HM runner) and of course me... And we were the winning team over the entire day!!! :-)

A great day, lots of sun, tired legs and I'm sure the hunger pains will go away soon.

I'm sure some pictures will soon be published, there were cameras everywhere.

Fri 03 Nov 06, what a morning!!!

10km today and 55km for the week.

A beautiful morning, brillant blue skies and NO wind, coolish, but comfortable. I parked my car at 6:55am along the Tan and then jogged down to Fed Square to meet up with Clarkey. I haven't seen Clarkey since about 4-6 weeks prior to the marathon (3:05), he is still looking very fit and was in good spirits. We ran through the city and down to Princes Park, a casual run, with loads of chatting and catching up, talking about this and that, some running and some not. Before we knew it we were back running through the city and back at Fed Square we were parted ways, back towards our cars.

I checked my watch whilst running along St Kilda Rd, I decided I would run around the parks on the grass until I got to 50 minnutes.

I'm off to the Melb Victory game tonight with Connor & Declan, our first football match at the Docklands, a draw, but a very exciting game against the CC Mariners, 3 all. Four goals in the first 12 minutes made a great start. The crowd were so loud and made a lot of AFL games seem very quiet, its an amazing feel listening to 99% of the supporters barracking for the one team!

Saturday no running planned in preparation for Sunday's Nigel Aylott Relay with the Melb Midday Milers, check out the course description some BIG hills here. A team event with four runners, everyone runs four legs, one being a 3km time trial, a great day and some very tired legs afterwards.

Thu 02 Nov 06, Vic Milers Meet One - 1500m

6km today and 45km for the week so far.

Overnight and throughout the majority of the morning Melbourne received some much required rain, a lot of it! Throughout the morning all I could think about was I had convinced eleven club mates to drive all the way to Box Hill to run in the rain... But thankfully just after 2pm it started to clear.

I arrived at the track around 6:40ish, enough time to sit around and chat and then get changed from my pink shirt (raising money for breast cancer) and other work clothes. In my heat there were four Western A's (pic below), we waited for Brad to race his 800, we were all hoping he could break the 2 min mark tonight, but it wasn't to be, 2:01. :-( bad luck Brad, it will come, very soon!

My race was scheduled for 8:15pm, I was hoping to run 4:55 tonight. I was lined up in the 2nd position (good) and we had a pacer (Vaughan from Sandy & S2F training groups) who was there to lead the pack around for a 4:30 time, but he took off a little fast, which kind of threw me, but it was my fault. My first lap I was settle 3rd or 4th last in a heat of 13, when I past the s/f line the time was called 51/52, shit, way too fast, I was hoping to hear 56/57, so the first 400 was done in 71/2. Along the back straight I caught up to Mitch (too fast too) and we both settled and relaxed, after 600m I went around him. Not sure of my splits from here, I heard 4 min with 300m to go and I crossed 2nd last in 4:56.8 with two of my training partners in front of me and Dave S behind me.

As a club we did well, with Mitch, Dave T & Amy running PBs and seven other happy runners.




From right to left; Mitch, Me, Dave T & Dave S. The pacer is in the green Sandy uniform & the winner, Ash (4:30) in the white singlet with the Malvern blue badge.