You Yangs

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

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

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

A run around the 'G'

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

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

More 150m reps

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

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

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

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

22.5 22.1 21.8 21.9 21.8
22.6 21.9 22.2 21.9 22.6

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

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

Another month commences

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


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

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

September's stats

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

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


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

Tan, soccer & coaching

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


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


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

Coaching, Fed Trail then WLAC Relay Training

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

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

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

A run along Skeleton Creek

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

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

Sat morning at the track

A popular decision for the kids & parents, school holidays means LOTS of spare time for the kids, which for any parent will understand means the kids become bored very early.

So I ran a training session at 9:30am for my group (juniors & open). I warmed up with Scott (17) who is returning after a few weeks off and he had 6x600 at his 1500m pace and I joined a 10 year old to do 5x300 (the 2nd half). The remainder of the group did more strides, drills, strength, stairs and then relay 200m races (3x200), but very quick.

So I got some running in, not a lot, but some.

A stroll along the Yarra

An easy stroll along the Yarra, just over 8km according to MapMyRun. The first 5k was run at 5:10 pace and the final 2 kms at 4:45 pace. A tad cool but no wind and the sun was shining. I finished of with 10 min of laying on the grass and stretching prior to spending a day at my desk.

A typical Thursday

Well for me anyway.... I arrived at the Tan at 6:20am and I jogged on the grass for 15 min until Tania arrived and then we trotted over to the gym for a session of 10 min on the bike, upright rowing/shoulder press, bench press, lunges/squats, biceps/triceps and then core/glutes/abs.


Coaching in the evening; tonight I joined in with Claire (12). Sessions were: Claire 5x300m/2x250m/2x200/1x150 and Jo, Steph & Celeste did 10x150m chasing Claire.

For me, two laps of easy running, a couple of strides and then some very easy reps, avg of 68 for the 300 and just a tad faster for the other reps, respectively. I ran in lane 2/3/4 so I worked a lttle harder and so I didn't get in the way when the 150 runners forced their way thru (which I wanted).

Three laps of the infield afterwards.

Coaching session and pilates

At the track with the Little Aths squad and two adult females, OMG this group are growing and because its school holidays they have WAY too much energy and they brought friends, 28 kids tonight!!!

For my sanity, I sent all of the kids off for a slow three lap warm up, hopefully this would quiet them a little and it allowed me a few minutes to chat with Michele and one of the mum's who is trying to improve her fitness. Michele who is a Wes Aths newby, is returning after a month or so of inactivity, so she is following a basic program of mine and on Wed she is doing bends & straights (a little quicker tonight and a few more laps).

I managed a couple of laps before I spilt the group into two groups for their strides, some on the grass and the others on the track. Drills and exercises and then followed by 3 quick short strides. Tonights set was 6x150m (with 50m acceleration), 3x100m (40m acceleration), 5 min break followed by starts 5x30m & 2x50m then a cool down where I managed another 2 laps with some of the kids, chatting. So only 4 laps for me today and a 60 minute pilates session with Narelle.

Tan, running to the track and some 200m reps

This morning I thought I was meeting Tania at the Tan at 6:30am, but I had forgotten that she was working in Sydney for a few days, so I made use of being in shorts and cruised the Tan in 17:23, then walked around for a few minutes and then sat down on the grass for 10 min or so and stretched, lower back, glutes, hamstrings etc.
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Lunchtime soccer, we won 3-0, with one reserve, so lots of running, great cardio workout.
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I arrived home 4:20pm, a quick change, packed a small bag with my water, stop watches and my jacket and asked Jo to take to the track whilst I ran to the track. I'm not sure what is the shortest way yet, so I followed the Skeleton Creek path and then cut through the residential area until I got to Dunnings Rd and then made my way to Sneydes and over the fwy and upto the track, approx 7.5km in 33:12.

Tonight I had asked Chelsea (one of the Little Aths girls) to come and run some 200m reps with a couple of my Wes Aths girls, working on improving her 800m race which she has qual for the PS Region Champs and she has only run one 800m 'race'. Sadly Claire couldn't get to the track, so I joined Chelsea with Jo (starting behind) and one of the older ladies Mechelle who has never run reps before. To ensure and help with Chelsea's confidence I joined in and ran alongside her, completing all 10 reps in 40-41 sec with 90 sec recovery. I also jogged a couple of laps for a cool down. A good training day!

Wet training

Werribee Little Aths commenced their Relay Training tonight (planned) at 5:30pm. As a coach I find that the kids get very little fitness work from the relay training and a few kids from my squad are not interested in the relays for various reasons, so I am meeting the squad at 4:30ish.

And tonight it was raining and it was cold, so instead of taking the kids along Fed Trail in the rain I did a session using the buildings, stairs and exercises on mats.

I did the set with the kids and managed a few kms, but I would have preferred a few more afterwards, I should have braved the 7 degrees and rain.....

My first Point Cook run

Back from my trip to the country (Shepparton) about 4pm and I decided I would go for a hour run and explore some of the paths around my new home and also check out the general direction from Point Cook to the track...

I asked Jo if she wanted to ride her bike and keep me company, whilst getting in some easy exercise at approx 12.5kph. Out the door and within a minute I was on the path that follows Skeleton Creek, generally concrete, but some dirt and generally you can run alongside on the grass, after 2.5k I left the path and investigated some of the local roads on the way to the track, without going all the way to the track.

Just short of 55 minutes and according to Jo's bike computer it was 11.85km. The 'intent' is that I will run to the track occasionally prior to coaching sessions.

XCR'08 Series, Rd 10 - Tan Relays

A short post as I am attending my sister's wedding in Shepparton (4pm) and then I am the MC for the reception, not surprisingly I am not shy on talking in front of others...


This morning Western Aths had 15 teams competing, the goal was to beat Sandringham in Div 3 and this would guarantee promotion into Div 2 for the next season, of course we wanted good results in the others, but this was the MAIN goal and we did it!! :-)


Well I ran, not fast, a PW for the Tan in a race, 16:02.... An even ish paced run, 4:10 for the first km, a little slower for the 2nd (incl Anderson St) and then a slightly faster 3rd km. I really need to start doing more work for myself, I'll have to sit down and work out a plan, I wouldn't mind trying to find 2:20 again for the 800m and this of course would mean some decent 1500m races too.

Well I better get ready, hopefully the complete AV results will be up soon, it is very hard to keep track of 15 teams and race yourself. But I know we will be promoted in three men's divs.

A few days worth of training

Tue on the tready for 5k, bike for 3k and then a lot of lunges, squats, push ups, crunches & planks. Coaching in the evening.


Wed I jogged 5 laps with some kids and then did 10x100m strides whilst the squad did their own 70m strides.


Thu back to the gym taking a PT session, I warmed up on the bike for 20 minutes and then lots of work using the 'fit-balls' and machines.



This week has been involving cleaning my old place, working, coaching, a little it of training and preparing the Western Aths teams for the Tan Relay, we are hoping to field 14/15 teams and gain Promotion in three men's division for the XCR'09 Series.


Today the Victorian Teams have been announced for the Pacific School Games, one of the young men I coach has been selected for the U19 Schools team for the 400m & 400mH, congrats Pierre, your first Vic selection and the first athlete I have coached that has been selected. :)

Shit how cold and wet can one get whilst running

Wyndham Park with the group tonight at 4:45pm, I arrived at 4:20 and took for a run. According to my car, it was 9 degrees, well it DID NOT feel like it, I thought it was about 4 or 5! Windy, rain and just a miserable arvo!!! But I got 25 minutes of running in at 5 min ish pace.

4:45 I arrived back at the car park, only 2 kids there, so i jogged for another 10 minutes around the car park whilst waiting for late arrivals, much to the kids enjoyment as it was raining and they just thought I was an idiot! No messing with words...but of course when I said, let's go kids, they knew I was serious and the jumpers were off and they started following their silly wet coach down towards the river.

25 min tempo run for the kids with a 5 min w/up & c/down, a tough session, but a constant pace was required tonight, no fartlek in the cold sleet!

A good night of running for me, probably 12-13k's worth.

On Track Workshop

Some people will do anything to get out of unpacking boxes!!!! For those who don't know, I moved on Friday from my 2 bedroom flat into a house in Point Cook with Jo (OMG), how will I survive....or maybe how will Jo survive.... ;-)


Moving in, visiting boys, coaching and today I am assisting with conducting a Coaching Workshop for the Vic Little Aths On Track Program which is aimed at coaching young children U6-8 on Saturday mornings. This year will be my 6th season coordinating the On Track program for Werribee and my second year as the Western Victoria On Track rep. Today, with my boys in tow, I assisted with a workshop, which was easy, talk, display passion and display some easy drills/activities for children in their early years at Little Aths. The boys were good, they wandered around for 3 hours doing things that boys enjoy and they even helped out as 'students' during the games...even Kaelan was interested, all 2 years of him.


No Sunday run for me today, just stuff and unloading the car a few times and some boxes....gees I hate moving and hmmm I'm going to hate cleaning my flat even more!

At the track on a beautiful Sat morning

WOW, the sun is out and it is a BEAUTIFUL morning (finally some heat)! 9am at the track with my junior squad and it is 18 degrees and sunny with a strong wind!!! :-)

I jogged five laps with various kids and then I did 5x70m strides and watched the kids do a couple of extras. Then some drills, not too many for me, but heaps for the kids. Then a few more strides of 50m but a tad faster.

200m reps, I did them with the kids, 10x38-40 sec with a 90 sec recovery. Easy session for me, talking throughout the reps, encouraging the kids whilst running. I had two 14 year old girls in the group who I forced to start at the back and work their way through the pack.

Cool down with the kids I did 2 laps of the infield and then 3 laps by myself.

Tready & a gym session

Twenty minutes on the tready this morning, the first 5 minutes at 12kph and then I increased the pace every 2 minutes and finished off with just over 5 minutes at 16kph. Then 10 minutes on the bike that goes no-where at 80rpm, a good sweat.

Then lunges, squats, push ups, crunches and a few variations of planks.


Coaching in the evening and I jogged about 6 laps of easy running with athletes to chat about stuff...

Tan, Fawkner & a massage

This morning I discovered some sore ish quads, obviously DOMS from Sunday, but nothing to worry about.

This morning I ran on the Tan in reverse and made my way to Fawkner Park and completed a lap before returning to the Tan via Walsh St, running 5.15 pace, just letting the legs roll over and keeping the heart rate very relaxed.


A massage with Narelle after coaching at the track, all good, calfs excellent, hamstrings excellent, ITB good with a spot on the left, shins a little bit of garbage - but very minor and quads very good.

Easy running along the Werribee River

Just over 6km of easy paced running along the river, some on bike paths and lots on a dirt river trail, I also did some stair work with the kids.

5-8 minutes of leg stretching, feel great, no ill effects from the HM, thankfully, I would have been concerned if there was running the time I did.
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The HM team results are now sorted, Western Aths Div 3 2nd, Div 5 1st & Div 6 2nd, which is great all three teams are now 2nd on the ladder (Div 3 are = 2nd) and promotion is about 90% sure for for Div 5 & 6 and if we beat Sandy in the Tan Relays we will be promoted to Div 2 which will be great! A five year goal achieved!

XCR'08 Series, Rd 9 - Vic Half Marathon Champs

This morning the AV Series ventured to Burnley for the half marathon, I didn't have any personal goals for this race, just run and hopefully be able to help out my Club by filling a spot if required and of course as per normal act as the Team Manager. Two days ago we looked like we would have four teams, but colds and 2 unexplained absentees meant we had three teams (Div 3, 5 & 6) and one extra.

My intention was to run the first 5k in 5 min pace and then pick the pace up a little if the body was ok. At the 5k marker I was behind the 12 & 13th Western Aths runner by more than 300m, which was Cam & he was pacing Bec (his gf's sister) and they appeared to be moving slightly away from me (oh well).

My splits:
5:04, 4:59, 4:49
9:50, 4:46
4:45, 4:43, 4:35
4:36, 4:41, 4:38
4:47, 4:38, 4:36
4:37, 4:44, 4:43
4:57, 4:54, 4:44
:26
1h 40:41

Slowest HM in many years, but I was happy enough except for the 19th & 20th kms, I must have lost concentration or maybe I was just tired!

Club wise, it appears we may have won Div 3 & 5 and second in Div 6 today which will be fucking great, but there are some scoring errors in the higher Divisions, so we will have to wait! In the Premiership race, we are currently third in Div 3 & 5 and 2nd in Div 6, so for Promotion we need to be in the top 2.


For all of the AV You Tube fans:

Sat morning TT's for the kids

9am at the track for Time Trials, a beautiful morning, sunny, NO wind and 12 degrees. Just a handful of kids took the opportunity to run a 800m & 200m, the plan was a few laps to warm up, some dynamic exercises, strides and then race an 800m. 10 minute break and then a 200m.

Some good efforts resulting in a few PBs. I spoke to each about the time they should be aiming for at the 200m mark of the 800m, everyone of them was ahead!!! But still a few held on and managed 3-4 sec PBs.

The 200m wasn't as successful, only 2/8 managed a PB, most didn't appear to be fully recovered, but I was fine with that.

A handful of the kids stayed behind for some hurdling drills.

Pilates last night, morning Tan + a figure 8

No running on Wednesday, coaching in the evening and pilates in the night for 70 minutes, so good work.


This morning was quite cool, 6 degrees and I think it was even cooler first up, but NO wind and the sun was out, so it was all good. On the Tan, once at the top of Anderson St I went down Walsh and then up Punt, then down Walsh and back up Anderson. Back along the Tan and from the 2k marker to the 3k marker (past my car), worked a little harder, a favorite course which you can do the figure 8 a few times to make it very testing.




Very busy night at the track. My group 2x300, 3x200, 4x150 at slightly faster than 800m pace and a 30 year old guy who wants me to coach him to improve his 5000m & possibly run a C Grade Zatopek, hopefully he will join the Club and let time work on his side instead of wanting it all quickly (damn OG).

The gym and soccer

This morning in the gym at 6:15am, on the bike for 20 minutes at an average of 72rpm, just rolling the legs over. Tania arrived and 6:30ish as planned and jumped onto the tready and started at her selected pace and incline (I always leave her alone for the first 5 min).

I finished on the bike and started setting up our hand weights for lunges & squats, whilst waiting for Tania to complete her 12 minutes I did some 'morning glorys' and in between went to T and tweaked her pace & incline (much to her disgust, but always with a smile).

Once finished on the cardio machines we did 15/15/12 lunges & squats with 30 sec in between sets. Then some shoulder and upper back work, then some arms and then for a bit of fun, some more lunges 20 & 20. Then loads of lower ab work and some planks to finish off with. All up 75 minutes in the gym.


Lunchtime game of football, sadly we played very well but couldn't score and let them in twice...but a great cardio with only one interchange.


No work at the track tonight, just coaching two athletes.

The Tan & a mini session with the kids

On the Tan this morning for my first run in a few days, sunny and no wind (still cool - 8 degrees). Even as I parked I still hadn't made my mind where I would run. As I was getting out of the car I decided, progressive laps of the Tan.

Starting the watch from my car (near Govt Dve) I took off at warm up pace for nearly a km and then slowly moved into my cruising pace. Each lap i hit the lap button but didn't look at my watch until I finished and I was VERY happy with the result:
* 18:03
* 17:06
* 16:11

I ended up working for the final km +, but I was rapt when I looked at my times whilst stretching, yes I have done a lot faster 'when completing a set of a progressives', but not for awhile but I am most happy with the consistent increase in pace.
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Tonight at Wyndham Park, the numbers down as a few are on break, but still six kids and with upcoming Zone Aths Champs on Tue (Werribee) & Wed (Hoppers) the session was some fun fartlek work, using park benches, park equipment (such as slides etc), but still 5ish kms of running.

So for me today ended up being my Sunday long run with nearly 17km for the day, plus 2x60 sec planks and 63 push ups in a max set after the planks this evening.


Little Aths Committee meeting tonight.

Werribee Little Aths XC Presentation

WLAC for the past 10 years have had a 1500m handicap race on Presentation Day, to day was no change and for the fourth year in a row I have won (well I am the rabbit...).

After the race, 8 kids from my squad called me over to them and as a group they presented me a BIG card with lots of messages of thanks, a couple of bottles of wine and a wine goblet engraved Super Coach with the names of the 8 kids. WOW!!!! I coach more than 8 Little Aths kids, but this 8 have been the core group for 2 years now.

Lots of thanks from many parents and as I said to all of them, I do it because I love it, I love helping and watching the kids improve, not just from age and growth development but also from my coaching/direction. A nice morning!

Connor (U9) for the first time was not awarded a placing trophy, just a participation, he finished 5th or 6th this season out of 9 boys. Declan (U7) received his second 3rd placing trophy, but as per normal, both the boys don't really care, they were more excited with the bottle of lemonade, packet of crisps and some lollies. :)


Not much more running for me this weekend, the boys are over and the youngest one is VERY grump and a PIA, temperature, blotches, sores in his mouth, snot everywhere and just an overall sick little boy.

Laps of the Tan at lunchtime

Shitty day at work, bosses away and for whatever reason too many people believe that the Business Manager knows everything..well he doesn't!

Just after 12pm I was being annoyed by HQ again, I fixed that problem and then decided I would go and de-stress...change into my running gear and off around the Tan.

I ran from work over to Govt Dve and cruised around to the Pillars, from here I picked the pace up (well kind of) and went past the km marker in 4:10 and tried to hold some of the pace up Anderson St and then around the corner, first lap in 16:41. As soon as I past the Pillars I dropped the pace and the intent was to hit a cruisier pace, well I huffed & puffed for a bit; 2nd lap just under 18, then back to the Barracks.


Coaching at the track tonight; 300/200 reps for some and the other group did a stack of 80m strides and then 6x120m reps with accerlations and then some starts and then some block work...kiddies with Zone school aths in 2 weeks.

Easy running and coaching

It is becoming quite clear to me that my priorities regarding running are slowly changing, whilst I still love running and want to run, but I much prefer coaching and helping others, but I haven't fully decided that my racing days are behind me....but


This evening (before the kids arrived) at the track I ran 13 laps of the track in lane 3 and did some of the 80m strides and some of the drills. The kids then did 6x300m fast with 2 min recovery (tough set).


Note: FINALLY, whilst I know I was injured for a few months and I know I then had to make a slow return, but FINALLY I have run over 1000km for the year, considering the past 3 years have been over 3000km, no wonder I have battled this year.

Reps at the track & then coaching

I got to the track just after 4pm, for my warm up I jogged to the Werribee Hospital along the road (2k) and then 6x75m strides with dynamic drills to warm up.

Slight wind, but the nicest weather in a long time, wow I wore a singlet and shorts.... :)

Reps, times (recovery):
1000m - 4:05 (84 sec)
1000m - 4:04 (92 sec)
1000m - 4:04 (92 sec)
800m - 3:07 (90 sec)
600m - 2:21 (91 sec)
600m - 2:23 (90 sec)
400m - 1:18

Cool down was a little later, just 2 laps on the grass infield and then lots of walking watching various sessions assigned (looking after my group & Burkie's).

Gym & Wyndham Park

In the gym at 6:30am, 15 min on the bike at 75rpm and then some upper back, shoulders and arms, more shoulders. Then push ups, crunches, over core stability and planks, not forgetting lots of lunges & squats.


In the late arvo, I meet up with my junior group (8) at Wyndham Park in Werribee, a 8 min warm up jog and then we stopped at the playground. Of course the kids jumped on, so I thought I would make the most of it and I picked one kid to choose the direction and they followed the leader. Then after 5 min I got the kids to follow me, over park benches, big rocks, through the playground, over the fence onto Chrinside Oval (home of Werribee Tigers), then I picked Bailey to lead the group for 5 minutes, then we made our way back to our starting point. A tempo run (their pace) along the river for 5 minutes and then cruising back to the start point, Then a 1km hard run around a known circuit and then a 8 min cool down jog in groups.

I went to the YY & Troopy went to Beijing

I organised with a lot of the Club runners who venture out to the You Yangs to meet at 7:30 so they could get 90 minutes in and then be back home in time for the OG marathon as we have all run with or seen Troopy run around the YY every Sunday. A great guy, a good runner who has represented Australia many times, but will happily talk to the normal every day runner everyday, not only will he say hi, he actually talks to you! So whilst I know there were better athletes representing Australia in the 2008 OG, I WANTED Troopy to perform better than any other Australian athlete because!!! And sadly we all know it didn't happen on the day and 'shit happens'. :(




But back to me, I had an ok run at the YY, following some of the guys up & down a few hills for just over 90 minutes.

Aust XC Champs @ Geelong

Eastern Gardens was the location for the All Schools & AA National XC Champs, probably the best course in the past 4 years (IMHO). Six athletes from my Club competed today representing their schools and Victoria and one other other ran as a Club rep and Adrian, who was a member of Western Aths last season was selected for the Tassie team.

4th, 12th, 5th, 6th, 14th & 30ish for the six who were representing Victoria - well done guys & girls.

It was great to catch up with Adrian and it was great to see some friends run very well and finish in the top 10 in the open men & women.

The Tan (before the rain)

This morning I met Tania for our weekly run, we ran from Govt Dve to the bottom of Anderson St, then we went into the Botanical Gardens and cruised for 5 minutes, then 40/60 sec reps, 40 sec at pace and 60 sec float before finishing off with 10 min of easy running. Before totally finishing we did 45 sec front plank, 30 sec side, 45 sec front & 30 sec side.


I then met up with a couple of Army guys from work who wanted some encouragement to do some faster reps, so 6 x 500m reps with 500m floats in approx 110 sec and then float back to the start. A couple of the guys were slightly quicker and a couple were slower, but none of them have ever done this style of work and so this may become a regular taking a few guys for a session..


No training tonight at Vic Uni as the kids all piked out due to the horrible rain!!!

Just a little running, coaching & pilates

No morning running, too tired from too many late nights watching SHIT Channel 7 coverage of the OG athletics.


I arrived at the track early enough to do 10 laps of steady running and then 5 laps of bends & straights with quite fast straights.


Coaching: the squad did either a 1500/1000m TT and then 10 minutes later a 400m TT, a big group tonight, 16 athletes. Some good times, a few PBs (even in the 400m), gotta love juniors, they PB so easily, but actually a few really good times.


Pilates tonight, a new challenge 'plank', which I found quite hard and I found I was quite sore from the many lunges.

Gym, a run & football

70 minutes in the gym today 15 min on the bike (cruising 75rpm) and then into a session of lunges, squats, a couple of pilates leg poses, then some walking lunges. Then some other pilates exercises, crunches, push ups, ab/core work, more push ups and then 2x60 sec planks.


Lunch: a lap of the Tan in 17:20, a game of 40 min soccer (yay we won 1-0), a great work out and lots of running.


Coaching at the track tonight.

A run along Werribee River and then a short session in Wyndham Park

No running over the weekend as I had the 3 boys.

This afternoon I went for a run along the paths alongside Werribee River, starting at Wyndham park, from there I ran until I got to the fwy and then turned around and came back with a few detours, according to MapMyRun 5.5km. I arrived back at the SP, a quick chat with the parents and then off for a 2k warm up with the kids.

Tonight's session involved some stairs and then then a 250m rolling hill path which we did 6 reps, quite fast for me as i was chasing the kids, we then ran a mid pace 1k loop to cool down and then 10 min of stretching.

Running along the Yarra & a football match

This morning I arrived on the Tan about 15 min before Tania was expected, so I ran on the grass nearby for just over 10 minutes befor Tania arrived, then we ran for 40 minutes along the Yarra (both sides). An easy run in very cold conditions, 4 degrees according to the Nylex clock.

Outdoor soccer today, 40 min games, a good work out, sadly we lost.

Coaching at the track tonight, my squad did 4x400 (controlled pace), 2x300 (controlled pace), 2x200 (95% effort). They all worked well.

Track, coaching & pilates

I got to the track just after 4pm and as soon as I started warming up the rain started and then the wind....why...I am so sick of running in the cold wet mornings & nights, I just want to feel that sun on my shoulders!

Four laps of running and then a lap of dynamic drills to warm up in the light drizzle. Then 6x100m strides and then 10x200m reps with a cross over float to the starting point.

All of the reps were between 34-35.1, with a slight breeze behind me. My cool down was jogging a few laps with the kids who were arriving for training with me.


Pilates at 7:30pm, a couple of new exercises which were were quite testing. :)

Still not completely healthy

I did five laps to warm up and whilst completing them I didn't feel full of energy, so I decided to play it safe and not go ahead with my 800m reps. After chatting with a few from my squad, I did 10x100m strides, some by myself and some with some of the men who who warming up for their session.

Whilst coaching I did a few floats with athletes and I did one 600m rep with a 12 year old girl to give her company for her last rep. So not many k's tonight...

Presidents Park & from home

Tonight I met a few of the kids from my squad and we ran along the grass from Pres Park along the flood lanes, we jogged 12 min out and then turned back and I ran with the back of the pack and arrived back in 25:15, just over 4.5k. A very easy session.


Once I got home, I parked and took off for a run, from my place up Mossfiel and then along Heaths, turning onto Derrimut until I got to Hogan's and then back down Mossfiel. I started easy and picked it up along Heaths for 8 minutes. According to MapMyRun, 5.5km, so 10k for the evening.

Finally a run

A very easy paced run at the You Yangs, took the flat options and cruised easily with Jo. Very cold & wet start to the day, 8am, long sleeve compression top and jacket with tights and I never thought of taking the jacket off for 95 minutes.

Still sick

Its Thursday, I have been unwell since Sat arvo and very unwell since Sun evening, this is becoming very annoying. Today, I thought I felt good enough to try and do some work; well I work behind a desk - how hard can it be???

Well by 9am I was tired and looking for a nap, 10am I knew I should be home and 1pm ish I did! Back to the doc, another two days of staying away from work.

Sick....

As I mentioned on Sat's entry, I started to feel average on Sat, around lunch, then a long run, which I felt depleted.. Sunday I woke to a very raspy voice, felt a little down, but basically it was all in the throat (which was sore). On the drive home from Warragul I started to get a headache and then by 6pm I felt like a Mack truck had hit me.

Headache, stuffy in the nose, very sore throat, an occasional cough which felt like there was a knife in there and sore in the majority of my joints. Then Sunday I went to bed 9ish (very early for me) and according to Jo I felt like I was on fire, I was so hot. Went to the doc on Mon at 10am, I only just got out of bed (nearly 13 hours), he got me to take 4 paracetamol immediately to get my temp down and then antibiotics for my chest & throat and back to bed. Went to the chemist and by the time I got home (11am), I was ready for another 3-4 hour nap - OMG.

Tuesday was much the same as Monday, tired, sore to cough, tired when I moved around, but between the bed and the lounge, that was my Monday & Tuesday.


Wednesday....yay, starting to feel better, but funnily when I talk to people on the phone, they think I sound horrible, if they had only seen me on Monday. Still not at work, I have cancelled pilates tonights, but I'll play it safe all of this week and I suspect that there will be no running for a few more days. As I don't have any races for a few weeks, I don't think it will hurt in the long term.

Victoria Little Athletics Assoc. XC Champs

Today 14 kids from my squad competed in the VLAA XC Champs: Jesse, Michelle, Elyse, Claire, Bailey, Thomas, Josh, Teagan, Chelsea, Bianca, Natalie, Courtney, Alexie and Demi. Seven of the kids were competing in their first XC Championships and Michelle in her last VLAA Champs (U15). Before the day started I was hoping to see at least one finish in the top 5 (she finished 4th); two finish 5-15th (11th & 16th), whilst those three kids are the fastest in the group I also hoped that every kids would improve of previous races and they all did.

Poor Claire struggled and being sick in bed on Monday proved that, but she still ran a lot better race than previous years. Michelle in her final Little Aths race far exceeded her or my expectations, her previous best result in U13 was 62/80, today she finished 15/36. A secondary comp exists in each race, a chance for Team Medals, the first 3 athletes from each Centre count for an age group medal, Werribee had various age group teams, for me I was interested in the U9 boys and U10 girls, as I coached all 6. The girls ended up finishing 9th, but they all ran well. The boys ran brillant, Bailey was fighting to try and stay in touch with the top 10 and Thomas was trying to stay in contact with Bailey, which worked a treat, as the boys were declared the third best team and were awarded a Bronze team medal. This was a special award, as it had taken a little bit of work to convince one of the boys to compete as he didn't think he was good enough, now he has a medal and because of all 3, they all have one. :)

This was my 6th Little Aths XC Champs that I have attended four as a dad & supporter for Cam and two as a coach and this was easily the best organised I have experienced, they posted expected starting times which worked!! And the marshalling system was pleasant for the athletes/Team Managers/Coaches/Parents, well done VLAA!

As the coach to the 14 kids mentioned above, I was very proud of the work that they put in and I know that they all will run some fine races over the summer season as a result of the hard work put in over winter.

A long run on a Sat

Sunday will be spent watching 15 kids I coach compete in the VLAA XC Champs at Lardner Park, so I thought I better get my long run in today.

My day started at Jells watching the final round of the APS XC competition and then after an early lunch myself and Jo made our way to the Big Rock car park at the YY. The plan was 2 hours and before we even started I knew this mightn't be the 'smartest' decision, I was starting to get a sore throat and a headache, but I was still going, but thankfully I decided I would take it easy.

We started on a small trail which took us to Rockwell, eventually onto GCD, then onto a trail that has been created for the MTB riders which leads into the Stockyard, the we followed Trail 1 for 5k and then I decided to follow Trail 5 (first time). Lots of hills but a couple of new trails were discovered today and they were both 'keepers'. After leaving the Stockyard trails we followed GCD then at Toynes Rd we moved onto Branding and for the first time I took Jo up Saddleback, I was starting to feel very average by now (1h 35m), once at the top (after walking a fair bit up THAT hill) we ran along Rockwell. I was feeling very average and Jo was all excited on how much she was enjoying her run.

60 minutes later, I felt like a Mack truck had hit me, joints sore, head hurting, throat screaming etc :(

July's stats

July km's - 250 the most this year :)

Injuries - none

Excuses - felt very much not like a runner after the State XC and the mind is very powerful

Events - Geelong 16k XC & Bundoora 12k XC

Upcoming events - none, Sep will be my next race


It could have been a better month, but at least it was the second decent month in a row, maybe in 3 months or so, I might start to run ok.

The Tan & Indoor Football GF

This morning I meet Tania near Govt Drive, we jogged and walked to the Pillars, Tania wanted to try for her fastest time and she wanted to do it from where all runners time themselves, which was fair! Until today, Tania had never made it around the Tan without a short walking break, but today was going to be different. 21:48


Today my work place soccer team played in the Division 2 Grand Final and we WON, 7-2.

Gym only

I spent 70 minutes on the gym today, 15 minutes on the bike and then lots of lunges and squats. Then back, chest and abs, the last 50 minutes was with Tania.

Not much more to say...

Connor graduates

Today I attended Connor's graduation from his development school that he has been attending for the last 2 1/2 years in Hampton. For those who are not aware, Connor attended a school initially three times a week, which over time has been reduced to once a week, the school helped teach him the consequences of his actions and how they affect others. I was very proud of Connor, firstly for graduating but also for his speech that he gave in front of the small school (35-40), he directed his comments to his teacher predominantly and then to his Principal at his 'mainstream' school and then to me & his mum. A very well spoken and thought out speech from a nine year old boy, whilst I know there was assistance, but I could tell they were his words!
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Tonight I ran for 10 minutes prior to the kids arriving at Presidents Park, then I went for a 10 min run with the kids before we did 5 x 1 min efforts with 60 sec floats in between and then a 8 min cool down.

You Yangs

85 minutes of running this morning, tough work even with running at shit (there's that word again) time yesterday. I ran this morning with Blair (17) & Cookie, bith much faster than me, so I knew the run was going to be tough.

We ran the Branding Yard Road, once onto GCD we did some bush bashing and made our way onto the Greyhound Track, a quick stop and then we went back onto BYR and then we went up the horrible Saddleback Track (840m long, 120m elevation rise), then along Rockwell to Turntable and then back to Toynes Rd, all up 85 minutes leaving me with heavy legs.

State XC Champs @ Bundoora

Little Aths racing to start the day, just a normal Sat morning. I jogged around with a few of the kids before running as the 'rabbit' for the 1000m race.


Today the AV series seen us racing at Bundoora combining with the All Schools Champs, the men's race was the final event of the day. Wes Aths were just able to manage to fill three men's teams and this included me, so I knew I HAD to finish today and if it wasn't for the team atmosphere, I would not have finished.

A shit race, a shit run and a shit time!!! Yep, you guessed it I wasn't very happy with my efforts. Laps: 13.33, 14.25, 15.19 & 15.11 = 58:29

A day off with a sickie 2 year old

I got to sleep in today, yay. Kaelan was dropped off at my place at 8:20, the day has involved reading story books and playing cars and watching kiddie shows on Foxtel.

Running post later on, but check out my fav song at the moment (Lily Allen)...



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Training tonight was very casual, as I have mentioned before I am not doing two reps sessions per week at the moment, but normally on Thu mornings I do some form of physical training, either an easy run or the gym, but nothing today. When I arrived at the track I got the group to start their w/up, strides and the normal stair set. Whilst I was organising them I overheard Burkie tell Zac that he wanted him to do an extra long warm up prior to his 2x400 (60), 2x300 (45) & 2x200 (28) with 3 min break (owwww, but he is getting ready for the PSG trials), so we jogged five laps together and then did 6x75m strides.

I then went over to the stairs and finished the set with the three girls and then I did the session with the girls in lane 3 (very much within myself), 3x300, 3x250 & 3x200 and then somehow I got sucked into a race , they started at the 150 and me at 200, they beat me by 20ish metre, of course.

I then jogged 3 laps with Zac and 2 with Bel to finish off a nice easy night.

Indoor football semi final, 40 minute run & pilates

Lunchtime today a 40 minute game of soccer, we won and are in the Plate (not the Cup) Final next week, we won 7-1. A good cardio work out.
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Prior to coaching my group I went for a 42 min run along the Fed Trail, no wind, but VERY cold! I wore T & shorts and I never warmed up, there was some sweat, but I was very cold. Once I returned to the track, jacket and pants on then coaching for 70 minutes. My hands never warmed up and if there was any wind I think the session would have been a disaster, the kids would have really struggled. Warm up, 6x60m strides, 2x100m strides (concentrating on forefoot striking), some strength work (lunges, hopping, jumping etc), then 4x300, 2x250 & 2x200, cool down.
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60 minute pilates session at 7:30pm.
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A run along the Yarra in the morning & 5 x 800m in the evening

On the Tan at 6:20am, out of the car in the rain and I jogged for 15 minutes whilst waiting for Tania, I jogged around on the grass where I can loop around and see the cars as they are arriving on the Tan. The plan today was 30 minutes or so of running for her, this would be the longest period of running and I wanted to take her away from the Tan for a change of scenery etc.

We ran on the Tan until we got to Swan St, crossed over to the river and then ran up the Yarra until we got to Church St, over the bridge and then back on the river towards the city. All up 33:48 minutes which included 2 short walking breaks.
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This evening at the track I organised my athletes and then got into my own warm up, whilst watching two youngsters do 8x200m, I did a few strides and then chatted with the two kids whilst Jo organised herself and Claire for their set of 4x1k.

Tonight I did 5x800m and I wanted to go a little faster tonight (hence why no 1k reps for me) and I thought I might be able to manage the shorter 800m reps. The first 3 reps were by myself and the last 2 I jumped into the Belinda's group who were doing 1k reps in 95.

Rep (rest)
3:20 (62)
3:21 (63)
3:11 (65)
3:07 (62)
3:07 (walked 300m)

Then after a bit of chat I finished up with 2 laps of the track in lane 4 and then one of the infield.

I was happy that I could sit in lane 1/2 and fairly comfortably sit with Amy, Bel & Loren (who was dropping off), good for the confidence and future races..

Another cold one here in Melbourne

At 1pm ish I checked Weatherzone out (gotta love working indoors) and Hoppers was 10.9 degrees but the 'feels like' guy was saying it was 7.8 degrees...shit that's cold.


I arrived at Riverbend at 4:20pm and went for a 22 minute run before meeting the kids for this evenings session. It was cold enough for me to wear my running jacket the entire run. With a few efforts and some hill repeats before going for a 5 min stroll along the river and then back for two more hill reps at the river crossing before making our way back to the BBQ area. We finished off with 2 x60 sec planks and 3 x10 push ups.

Probably 9km tonight.

The gardens & the Tan

I arrived on the Tan this morning at 6:20 (meeting Tania at 6:30), so I hopped out of the car and jogged a 1km course that goes through the gardens, all grass. Back at my car checked my phone for the time and received a text, "I will be 5 min late", so I took off for another lap.

A lap of the Tan with Tania, a PB for her, 23:38. Then on a park bench 15/12/10 steps ups, tri dips & push ups with a 30 sec break between sets. Then 20 walking lunges (both legs), then 2 x 60 sec planks, where I did 'spiderman' planks for the first 30 sec of each effort.
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No training this evening for me, still sticking with one speed session per week, so instead just coaching my squad and looking after Burkie's squad too, but I was able to join the majority of the group together and due to the wind at the track, 300m efforts were the session. Two did fast work in preparations for the PSG, with slightly longer breaks and the remainder did fast endurance style 300m reps with a few seconds of each other.

A run along the Federation Trail in Werribee

I arrived at the track just after 4pm, changed and out running 50 minutes prior to the kids arriving for training. Out the front gate (plovers swooping already....grrrr) and onto the Fed Trail in the direction of Werribee. The first 15 minutes my legs felt heavy and not really keen to get moving.

Some nice person has gone along the trail marking out km markers, so a quick check of the watch showed that I went through the first 2km in 4:45 & 4:48. Just after the 3k marker I stopped and stretched my calfs, hamstrings and calf and took off again.

I ended up not taking notice of any more markers until the return, I ran until I hit 26 min and turned and immediately started to increase the pace slightly, but to my dismay a strong wind right into my face, shit, this is going to be harder than I wanted tonight....back to the starting point in 24:50

I arrived back at the track as a few of the kids were arriving, I jogged a couple of laps with the kids and then did only 2 strides (length of the soccer pitch), then coached.

Track session, 5, 4, 3, 2 & 1

Yep I can count backwards...

Organised my squad, Jo, Claire, Steph & Mia, they knew what they were doing, well I thought they did...funnily it was Jo who didn't really do what I was hoping...but I did give her the choice and she chose the harder set and not really what I wanted, oh well my fault, I gave the choice.

My session tonight was 2000/1600/1200/800/400 @ approx 105 sec per lap with 60 sec recovery. A solid session of 6km of effort, whilst the first 2 reps would be a bit of a struggle, I knew in the mind it would be all downhill after the 1600.

Reps (recovery):
2000m - 8:46 (65)
1600m - 6:48 (61)
1200m - 5:10 (66)
800m - 3:30 (58)
400m - 1:37 (walked 200m)

Finished the session off with three laps in lane 8. Happy with the session, whilst I was probably working a little harder than the session should probably be done at for maximum benefit, but I always felt I could go slightly faster if required and I was always ready to go before 60 sec, but talking to kids I coach were the reasons for slight delays.

Training at Riverbend on the Werribee river

I arrived at the Reserve at 4:30pm and ran 3x900m laps of the car park area, first lap with Teagan, 2nd by myself and third with Bailey. Before chatting with the kids and then we moved on as a group and did another lap before some dynamic stretching.

Then we moved into the park area and then ran from the 'tree' and then running at a solid pace we ran to the Shaws Rd bridge (850m), before shuffling 100m and then crossing the river before we did 5 hill repeats with a shuffle at the top on a path, back down and then off again for the next rep. Then a slow jog along the path along the top of the river before I found a set of stairs which the kids went up & down a few times.

A few more efforts along the way back, according to Jo's Garmin 5.2km, then I took two of the kids for a long cool down (1.8km), these are the 2 faster consistent kids who I am just putting a little bit more into their legs. Only 3 weeks before the State XC Champs, so another 10 days or so of hard work before starting to reduce and sharpen.

A good night of coaching & running, whilst they are young, they do move along quite quickly, young kids go fast and then very slow, but most of them are enjoying the sessions, well generally.... :)

The normal start for a Sunday

Toynes Rd at the You Yangs...at 8:30am

In bed last night at 11pm, but I woke when my alarm went at 7:45...hmmm not normal, maybe yesterday tired me out! Out of bed, a piece of toast with honey and a drink of water with lemon, then into the car for a slow, NO HILLS run. Yes that is possible at the YY, a few slopes, but no hills.

The group I ran with today had 3 guys who raced yesterday, one very fast 20 year old (Luke), a recovering sick Cam and a 50 something who trains with us but doesn't compete. We all told Luke that WE raced yesterday and if he was looking for a hard long run then he was in the wrong place, but as per normal Luke was happy to move forward every so often and then do a Uey and rejoin us and continue. We ran the Branding Yard Rd loop and then a short stop (water and a gel for me) and then we ran along the 'greyhound track', Cam turned back and we continued on to the front gate of the park. Then up GCD and then we turned off and ran along some various trails until returning back to Toynes Rd, 85 minutes.

Once home I spent 20 minutes of stretching on the carpet, lower back, glutes, hamstrings, inner thigh, ITB and calfs. Nearly 12 hours later, I feel ok, tired but good with no major concerns from a weekend of a few k's.

AV XCR08 Series, Round 6, 16km XC

This morning I meet my young squad at the You Yangs for their second week of longer running in the lead up to the VLLA State XC Champs. I organised two 16 year girls to come out with me so they could pace the front runners and I would conserve myself and trot along and be the 'tail end Charlie'.

So for me, a very gentle 4.5km run and the other kids kids ran 5.5km along the Branding Yard Rd.
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Today Round 6 of the AV XCR08 Series, for the men we were running 16km of cross country around the Geelong Eastern Park Gardens. After carrying out my Team Manager duties and chatting with those I coach, I went of with the guys from Western Aths and jogged 2k before doing some basic stretches. I trotted around to a few vantage points to watch the first 2k of the Open & U14 Women's race before completing a few strides.

Whilst I knew I was in NO sort of condition to race 10 mile of XC, but I was hoping to go a little better than La Trobe a month ago.

I started the race with all of my Club mates and within 100m I was at the back of all of the Western Aths guys, I tried to have a controlled start and was chatting to a South Melb runner who I knew from the Public Service but he is now the Deputy Mayor of Sth Melbourne region. Peter and I had a good battle at La Trobe and I got him in the last km, but this time I past him at the 4k mark and I never saw him again. Whilst my run was still average I know I beat a lot of guys who beat me at La Trobe.

4km Splits: 19:00, 19:35, 19:39 & 19:51

I tried to concentrate on the 3rd lap, which it appears that I did, but I think I then slowed a little to much and then got back into it with 2k to go and passed a lot of people and thankfully wasn't past by anyone.

Tired afterwards and slept VERY well!!!
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Club wise it was a little disappointing, we only managed 2 men's teams and one open wmns. On the morning of the race we lost a few guys to illness, two for work, one for an injury overnight and 3 who realised that they were not in good condition after the GCM, but we did manage to finish 3rd in Div 3 and 2nd in Div 5, but sadly our teams who were on top (Men Div 6, U20 & U16) all suffered badly.

Team results

The Tan

This morning I met with Tania, we ran in the rain which was a big break through for her, she has NEVER exercised in the rain and she ran a PB by 50 sec, finishing in 24:28 and ran 'nearly' all of the way!

I even managed a hi to Em this morning, whilst she was standing at the base of Anderson St, providing encouragement to her training group, where else would you see a fellow runner but in the rain on the Tan in a cold winter morning!!!

After we finished a lap then some tri dips, push ups and lunges, I did a second lap of the Tan in just over 19 minutes.
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No training for me at the track tonight, my plan is still for only one interval session per week, but I think I am nearly ready to introduce a second, but not yet... I'm happy the way things are going, I am losing some weight, I am getting fitter, I am enjoying the k's, I am enjoying the injury free running, so ALL is good!

The Yarra, indoor football & pilates

This morning was one of those runs that I struggled to start with and then ended up enjoying...and I'm not really sure why. The plan was 60ish minute run, but I started later than planned so I started off running and thinking that maybe I might cut it short as I should be at my desk by 8:15ish, but I hadn't started running until 6:55. Then after 10 minutes I was being annoyed by a rub mark, then 5 minutes later I was looking for a toilet, so 15 minutes into the run I was still looking for reasons to cut it short.

After the toilet break I then was considering crossing at the Church St bridge, but the stairwell is currently closed, so I continued on and it wasn't until the 30 minute mark just past MacRobertson Bridge and I noticed that I was enjoying the run and was fighting myself not to continue on, but I knew I needed to turn and make my way back to my car in Sth Melb.

According to MapMyRun, just over 13km in 63 minutes, all good considering I nearly stopped at the 13 min mark!
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Lunchtime soccer today, only 5 of us in a 6 person team and we won (4-1) and this was a good win, last time they beat us 8-1 and considering they had 2 reserves we were very excited, but VERY tired!
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Coaching at the track tonight, no running for me with the kids, just lots of direction and watching. W/ups, lots of 80m strides, a few drills and then 10x200m, 40 sec reps for the front group and a little slower for the next group. Then a 15 minute game of 'frisbee footy'.
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65 minutes of pilates tonight.

Gym session in the morning and track set in the PM

The girl I help 'torture'or train in the mornings twice a week suggested that her 'nice' straight hair would not like the rain, so we moved onto the gym. Whilst I was running around the roads inside the barracks I set the treadmill for Tania, after each run (approx 700m) I would re-adjust her speed & incline, sometimes much to her disgust... :)

I did 4 laps of the inside roads and some standing/holding squats with 50kg on my shoulders before T moved away from the tready (2.9k). We then moved onto the basketball court and we did strides, concentrating on forefooot running.

Then using the ends of the court, 10 push ups, then run to the other end and do 10 table top crunches and then back and do 9 push ups.... you get the idea and then my surprise for Tania, after completing the final crunch (so thought Tania) we ran back to the other end and did 10 push ups and then back for another 10 t-p crunches. We then did 2x60 sec planks with 30 sec break and 1x30 sec oblique planks and then just to annoy another 45 sec front plank.
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Tonight at the track I started with a 2km w/up with one of the 17 year old boys, then 5x70m strides before moving onto 4x1000m and 3x600m with 60 sec standing recoveries.

4.13 / 4.14 / 4.23 / 4.23
2.28 / 2.27 / 2.28

The first 2 reps were quicker than I wanted, I was aiming for 4:25. In the BIG picture I probably should have stuck with 6-8x1000m, but I thought I would not tire myself too much and save a bit for the weekends run (Vic 10 mile XC Champs). My cool down was probably too fast, running 3 laps in lane 8 with one of the 19 year old girls who was in an average mood and going faster than she (me too) should have been.

Cameron's 21st birthday!

I wondered if I would feel old today??? I wondered the same thoughts when I turned 40 last year, but no, I felt like me, more than happy with my age, how I look, how I feel and my overall attitude to life!

Happy Birthday Cam, 21 years old and you have grown into a FINE young man!
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Tonight I met up with Jo and the intent was to run for 20 min or so before I took my young group for a run/training session, but cold wet driving took longer than expected and we only managed just short of 2k prior to getting the kids going too. Rain, wind and lots of cold temperature, lets just say it was fucking cold and really there was no other way to describe the evening. But like all good coaches, I found a way of convincing the kids (only 7 tonight) that they should be running tonight, "it will toughen you up and what would you do if this was the State Champs...."

With light rain and very cold temps, I decided to try and reduce the pace a bit tonight, but minimal breaks to keep us going.

All up, 7ish kms for the night before going to a Little Aths Committee meeting.

An enjoyable Sunday run

A nice pleasant morning, not too cold and no wind, perfect conditions. A small group of runners starting at Toynes Rd at 8.40ish, we made our way along the Branding Yard Rd, with a small detour to extend the course past 30 minutes before stopping for a quick drinks break.

Then myself, Adrian (goat man), Cookie (the tourist guide) & Mark, we re-started back along the Branding Yard Rd then moving up towards Turntable carpark, up the hill, which I managed today (first time this year with no walking), then we ran Rockwell and back onto the Branding Yard trail. 86 minutes for me, generally 5 min pace, of course a little slower up the hills and then faster down.

WLAC Family Fun Run

The last two years Western Aths have hosted a 'pack' run at the You Yangs, inviting the kids of Werribee Little Aths for a run of 5.5km using many runners from the senior Club as guides and run leaders. Introducing the young kids from U8 upwards, showing them that running can be casual and easy and very enjoyable.

A BBQ afterwards, supplied by IGA who sponsor Victorian Little Aths. We split the kids into like abilities and send them off with leaders who make the kids very comfortable.

Funnily most of the kids either came from my squad or Burkies squad with a sprinking of other kids, so many kids/parents get into their head, no championship points means don't bother, where as the kids & parents from my squad know I see it as a chance to run 5-6km easy and build a stronger body for the Champs in early August.

For me, I ran the 5.5km course with a couple of the U12 girls from my squad, then I ran back to run with some of the other kids, then a trip up and down the stairs to Flinders Peak (352m). An easy day.


Tonight, Cam's 21st birthday party dinner (birthday on Monday), wow, he is already 21!!!

Track & pilates

Tonight at the track I did five laps in lane 8 before the kids arrived and then I did another 3 with the group before we moved into lots of drills, hopping, bounding, stairs, jumping, lunges and broken up with 110m strides, all with the kids.

A good set, working of strength and some endurance as there was minimal rest throughout the 50 min session.

A 60 min pilates at 7:30pm to finish the night off.

Gym session & my first interval session for 2008

In the gym this morning, on the stationary bike for 10 min to warm up (gees it was windy outside), then 3 sets of lunges & squats, upright rowing & mil press, shoulder raises & oblique lifts, push ups, planks, crunches, more push ups and more planks.
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This evening I told my group what they were doing and I told them I would start with them, but then move on. I planned 6 x 1000m in 4:30 with 60 sec recovery. Five laps in lane 8 to warm up, then 5 70m strides. Whilst the last 2 I was working, overall I felt fairly comfy.

4:30 60
4:28 64
4:29 62
4:28 65
4:30 70
4:22

I could have gone right on 60 each time, but I was chatting with girls from my squad. I finished off with 3 laps of the infield and then 2 laps in lane 8. A good way to start the month and my first interval session for 2008.

Running around the Riverbend Reserve

I decided no running this morning, I decided to enjoy a sleep in, all the way until 7am...and you just have to love school holidays, there are so less idiots on the road. I left home at 7:40 and was at my desk in St Kilda Rd at 8:10.... :)

This evening I met my squad at Riverbend at 4:45pm, a longer w/up than normal, then stretching, then we did 5x45 sec with a 30 sec float, before we made our river crossing and ran as a group for 2km before re-crossing the river. I then split the group, the younger ones run the short way back and I took the faster group the long way home... :)

All up just over 6k of running and then 2x1 min planks, max push ups (62, the kids were impressed, so was I) and then a slow jog back to the kids mums & dads.
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Monthly Stats:

241kms of running, by far the biggest month for the year and I actually felt like a runner this month.

614km YTD, which is still very sad as I would have been hoping to hit this number in the first or second week of Mar, but still it is moving in the right direction.

I still haven't introduced 'real'interval work yet, but that will be returning VERY soon. A few good long runs are becoming the norm again :)

No injures and a few kg have been moved and clothes are starting to fit better! :)

A morning run in Bendigo

From the Cathedral Hotel at 7:30pm a small group of Western Aths runners went for a 60 min stroll along High St, past the lake and then followed bike trails, hit 30 minutes and then turned back.

I knew this would be a bit harder than I would normally do, in the group I was the slowest runner, I was up late (but so were the others). Still 12k on a cold Sunday morning with Club mates was good.

My legs were tired from my attempted racing yesterday, some of my joints were very aware of the terrain and of course I was just tired from lack of racing fitness and still carrying a few extra kgs, but at least I am starting to feel a little fitter.

Coliban Ekiden Relay

A great event, a five person relay event from Harcourt to the Bendigo Aths track. I was selected (just) in the Western Aths 5th men's team, in Div 7 running the second leg. Starting with a BIG downhill and then 4k on a trail, sometimes dirt, sometimes rocks. The run finishes with a horrible uphill which I have never managed to run up (3rd time) and I knew with my current fitness and no racing since last November I would struggle BIG time.

And I was right, I walked, not once but many times, 29:19, but somehow not the slowest Div 7 runner and the team I ran in finished 7th/11.

As a Club we had a good day, Men Div 3 - 2nd, Men Div 5 - 4th, Men Div 6 - 3rd, Men Div 7 - 4th & 7th, Wmn Div 2 - 6th, Wmn Div 3 - 3rd, Wmn Div 4 - 3rd & 5th.

Aths Victoria decided to follow two teams with their You Tube camera crew, Western Aths we the chosen Club, so check it out, my head gets there a fair bit and even my son is interviewed too, AthsVic TV


The overnight trip in Bendigo was a great time to get to know some of the new guys who stayed and also catch up with lots of good friends. Home just after 1am after a good meal & a few beers.

A gym session

No running now until Sat afternoon, tired and feeling my joints so a few easy days.

Instead I meet a friend in the gym for a 50 min session, whilst she was on the tready I did 12 min on a bike, then lots of upper back, shoulders, arms, abs & core with some running on the basketball court and some push ups just for fun... :-)

Short 30 min run, indoor football & some stuff in the evening

I decided I would sleep in until 6am, so no morning run, but at my desk just after 7. An extended lunch meant I could run 30 min prior to football which was our first win for the season to go with our 2/3 draws.


In the evening I ran a 2k warm up with some of the kids and then drills and then 6x100m strides with the wind. I didn't involve myself during the reps tonight, I watched.

The Tan only

This morning I jogged a cruisy lap of the Tan and finished off with some push ups, tri dips on a bench, max push ups & 2 x 1 min planks.

After the Tan I did 15/12/10 sets of push ups & tricep dips on a park bench. Then with a 2 min break I decided I would have a go at maximum pushups after reading AJHs blog...sorry Andrew....54 and then the planks.

Albert Park Lake in the am & Wyndham Park in the pm

This morning I parked in the street behind work and started my run upto St Kilda Rd towards Albert Park. I ran around the Lake anti-clockwise, noting my speed going past the km markers. I would question the positioning of some of the markers, that is unless I can run 2:20 for 500m and then without slowing down run 3:05 for the next 500m???

A good run all up, good conditions, warm and not windy. According to MapMyRun I ran just over 9km in a pace of 4:40 per km.
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This evening I ran a lot with my group, we ran from the lake (empty) at Wyndham Park upto the bridge, crossed the river and we grouped, I sent the slower group off in one direction with one of the mum's and I took the faster group on the bike path past the bowling Club, then past the pool and then back to Chrinside Oval. All up an extra 1.5km longer warm up than normal.

We then ran 2 laps of a 900m loop course at a fast rate with a 3 min break, an easy jog and then some repeats on a short hilly course.

All up I ran just short of 6km tonight.
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Finally the Western Aths Team Manager (me) has released the teams and orders for this Saturday's race.

Geelong Eastern Gardens

I woke up feeling very good in the legs today after my 24k of running yesterday, happy. This morning I made the trek to Geeeeelong for the Western Metro Region Little Aths Champs with Connor & Declan and about 15 kids from my squad, ranging from an U6 to U15, many in the U8-12 group.

Basically for the 3 hours + that I was there, I was jogging with kids, running from vantage spot to spot, heaps of running. Lots of good results, many podiums, even a 1,2 & 3 in the U8 girls. Many will go on to the States in Warragul.

So lots of k's in the legs this weekend again, very happy with how the legs feel.

Woodlands Park Club run

I arrived at the Woodlands Historic Park (800ha park), just past the Melb A/port for a Sat afternoon Club run. We meet at 2pm, I arrived early & decided to do a 20 min loop to get a few extra k's into the legs and also it beat sitting in my car doing nothing.

Once all of the runners had organised what they were upto, chatting with their coaches, and we organised ourselves into like paced groups and took off. I was running 90 minutes with Michael, an U20 boy and a couple others decided to come for the ride. Michael was running VERY easy as he was preparing for the Western Region Vic State Secondary XC Champs on Wed at Ballarat.

An enjoyable run, generally chatting with Bel & Bec, we easily sat together as a pack of 6 for 90 min, lots of rises and hills, lots of BIG kangaroos today.

VPSSA State XC Champs

Five kids (not six) from my squad and my niece (11 year old) all ran great races today, all of the kids from my squad were experiencing there first Primary State XC Champs, Claire in Grade 6 was very excited to make it into the B race.

For those readers who don't know, each Region have 6 kids who progress to the States, the first 3 are in the A race and 4-6th are allocated into the B race, of course the flaw is, if you are from a very strong Region, then it is tough work.

I had three girls in the 9/10 A race, one in the 12/13 B race & one in the 9/10 B race. The best result on paper was Natalie in the 9/10 race, she finished 25th, but she was very much over-awed by the occasion, just over 100 kids on the start line in the A race and a sharp corner 150m into the race, she got knocked around and took some time to get going and then found herself in VERY unfamiliar territory and was back in around 50th after 500m.

All of the girls had various reasons for not running perfect races, but I am so proud of their achievements and I hope they continue to learn and grow. :-)
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I got a few km of running in, warm ups with kids and then jogging around from vantage point to the next vantage point.

NOTE: This was my 1000th post on my Blog...

Happy birthday Declan

7 years old today! A fish tank from mum, a scooter from dad and some Beanie kids from Connor & Kaelan, very happy and excited.
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I started the day in the gym at 6:30 with Tania, whilst she started with 12 min of stu torture on the the tready, I warmed the legs up on the bike for 10 minutes. Lots of shoulder and upper back work this morning, then lunges 3x15, with 3x12 single leg squats. Finished off with some glute, abdominal and core work. 50 min session which was felt great as an overall workout.
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No running today and no coaching tonight, I organised all of my athletes to have the night off or to do tempo runs away from the track. This meant I could spend a few hours with Declan and the boys on his birthday. I picked them up from school, this meant NO after school care. I took them for ice cream and we hung out in the warmth of the shopping centre, visiting the pet shop and the toy areas of Big W & K Mart, young boys favorites.
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No work on Friday, I'm off to Bundoora to support six kids from my squad who have qualified for the Vic Primary School XC Champs.

An active day

I was really tired on Tuesday night, I even fell asleep on the lounge before 10pm so I decided I wouldn't get up at 5:30 for my run and enjoyed a sleep in till just after 6am. With early meetings I decided I would have a short run before indoor football.

Thankfully working in a flexible working hours environment makes this all possible, soccer at 12:10, so I left work at 11:30 to change and then run for 30 minutes, then play football. I ran a lap of the Tan, going through each km marker in 4.30-45, after finishing a lap of the Tan the I crossed St Kilda Rd and ran a few laps around Vic Barracks, so I was close to the gym where the game was being played.

31 minutes of running and then a 40 min game of football with no reserves was a great workout. A close game between 6th & 8th, last (my team), 3-2 there favour. :(
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This evening a coaching session at the aths track with 12 kids, whilst waiting for arrivals I jogged 6 laps of the track and then ran another 4 with some of the kids. I did lots of 60m strides on the track and then the grass. Followed by some drills and strength work (lunges, hopping, jumping etc) whilst walking around the track, we then did 4x110m strides.

To finish off, the plan was 5x250m with 150m floats, I did the first 3 with the lead group and then ran the last 2 with some of the slower kids.
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A 60 min pilates session, the leg strength poses were great but tough and the abdominal work even harder. Noting that I have been doing more of the tougher poses during the past month.

Fawkner Park

This morning just over 5k around Fawkner Park, an entire lap and then cutting through the middle and back up the small hill just past the Primary School.


The evening was at the track with Jo, Claire, Steph & Mia, a combination of 600/800/1k reps, all the same pace, so the Jo & the girls worked together. I jogged various laps to warm up, to watch the session and so I could be aware of what my 3 sons were up too.

I'll start doing some speed/interval work in 2 weeks, my circumstances will have changed; firstly I will be fitter and also I will not be minding the boys.

Another day of training ticked off!! :-)

This evening I took the kids from my squad for a 8 min w/up jog along the Werribee River from Wyndham Park, the kids know the course, an out & back so they scoot along and I just run probably 5:30 pace and run along with the youngest ones. Some gentle stretching and then 60m strides on the grass.

On Friday, five primary school kids from the squad are competing in the State Primary School XC Champs and all of the group are competing in the Little Aths Region Champs in Geelong, so tonight was a little shorter, but a little faster. Three reps along a dirt path, just over 450m long with a rise for the final 50m, then a shuffle back, a couple minutes rest, then back again for a second and the third was only approx 400m (no rise). I started from the back, a 5 sec head start and then moving through the pack of 22 and giving encouragement, with one or two in front of me. The final rep I really tried to catch the leading Teagan, but she really got going and I couldn't catch a 10 year old girl......

The kids finished off with some short up & down hill work, but I only did the final rep, providing the encouragement of, "don't let the old man catch you!!!".
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After dropping Connor at home after training, I stopped at home to find my flashing arm light (affectionately known as my whore light) and I then went for a run around my local streets, 5.8km in 28:10. A nice run to blow a few more cobwebs out and then 10 min of ground stretching inside.

Note: yay, finally made 500km for the year...I still can't believe after 3 or 4 years in succession of running 3000km that I have only just made 500... :-(

You Yangs & Communion

This morning I meet a few guys from the Club at 7:30am, they like me, had busy days planned so an earlier start than the normal Sunday Club run. This mornings plan was 60 min, I knew it would be a bit faster than I normally would be running as all 4 are quicker than me and of course every time we came near a hill, my legs reminded me that I ran a few k's yesterday...

We ran a part of the normal Branding Road, then up the big hill to the carpark and then was we re-grouped (yep them waiting for me) we ran along Rushwood Rd (rolling hills), then turned left and made our way to GCD, ouch....once we turned right onto GCD we went up the biggest hill on the road, OMFG, I struggled and even walked a little (yes Jo, I walked...). Once at the top (with encouragement from Luke, who came back down to do it all over again with me) we moved off the road onto a small trail which went slowly upwards, gees there isn't many flat areas up in this area of the park.... Finally we got to the top of the hill and then back onto GCD and we made our way back to Toynes Rd, arriving in 60:03, amazing how we hit the planned time.

A nice mist of rain for the final 20 minutes and excluding some tired legs a really enjoying run. It has been a long time since I have been fit enough to run with these guys, even though they waited or came back for me after each decent hill I don't think I would have been able to stick with them on the flat 4 weeks ago. :-)


Connor's Communion today with all of his Grade 4C friends at St Peters Apostle PS.

Little Aths XC & a run along the Maribrynong River

This morning I took C & D to Little Aths XC, whilst they were playing at Presidents Park, I took a couple of the kids from my squad for a warm up jog, I then did my normal job as the 'rabbit' and ran the 1k race. Then a few more w/ups and taking all of the U10 & 9s out to their starting point, once their race started I jogged back to the start and jogged around the course doing a cool down with a couple of Burkie's girls. (3-4k morning)
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This afternoon our Club run was in Brimbank, many meet at various points along the river and everyone except me was running to the Brimbank Park. As I wasn't able to squeeze in a long run on Sunday due to Connor's Communion, I wanted to do at least 20k today, so I started at BP at 1:20ish and ran to Canning Reserve (10.5k) and meet up with a few of the U18 girls. My trip out was a little faster than planned, but comfortable, along the river there are a few km markers; 4:40, 4:48, 4:48, 4:54, 4:40, 4:38, 4:30, 4:32. I arrived before the others, so I jogged around the oval, had a toilet break and sucked down a gel. The run back was more relaxed, starting with 4:50, 5:01, 5:03, 5:09. I was running with 2 U18 and an 40 something lady who was working too hard, so I suggested that she drop off the pack and slow down and I was more than happy to run with her as I was more interested in time on feet, esp having already clocked up a few k''s. The next 4km were 5:33, 5:33, 5:35 & 5:40, but the final 3.5km were a lot slower as Christine's ITB was playing havoc and she was really struggling, but as this was her first time on this course I stayed with her.

All up 24km of running today and happily I feel great, no discomfort except for a rub mark on the back of my hip.

Tonight I made the trek into the city to watch the Wallabies beat the Irish at the Telstra Dome, great seats, close to the fence on the 22m line.

Circuit, indoor football & coaching

In the gym 6:30ish with Tania, lots of push ups, core work on machines, lunges with weights, one legged squats, upright rowing, shoulder presses, arm raises with weights, bicep curls and then more push ups and some variations of planks. A good 50 min session.

Indoor football at lunchtime, no reserves, so a really good work out, lots of sweating and not many goals. A game against the top team and with no reserves meant we got beaten by more than normal... :-(
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Only a couple of young teenagers at the track tonight, 10x200m after lots of strides, stair work and some basic drills.

A quick get away from the track as I was flying out of Melbourne at 8pm, flying to Canberra for a working Workshop tmrw morning at a Country Club on Northbourne Ave. Sadly a short trip, so no runs up Mt Ainslie or catching up with one of my best friends, Gem.

A morning run, coaching & pilates

This morning I ran by myself for just short of 60 minutes; I parked in Wells St behind work and ran up to St Kilda Rd and made my way to Fawkner Park, a quick toilet break and then returned back to the outside path and completed a lap of FP. Then I ran to the Tan and ran down Anderson St and immediately turned back up and ran to the top, then turned left and made my way to Walsh St, down and then up Punt Rd (toughest hill, down Walsh again and back up, down & up Anderson. I then continued on along the Tan until getting to Govt Dve, then over St Kilda Rd and around the barracks to my car.

According to MapMyRun the run was 11.5k at 5:10 pace. I enjoyed this morning, very pleasant weather and starting to feel a little fitter. Hopefully I will be able to build some fitness so I can start to think about racing with some quality in Sep/Oct.
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Coaching at the track tonight with my younger squad, minimal running for me, I did 2 laps and a few strides on the grass with the kids.


Finished the night off with pilates at 7:30pm for 70 minutes, not sure why we went longer tonight, but Narz wanted us to do a few more poses.

A morning trot, some ex and laps in the evening

This morning I trotted for 10 minutes before meeting Tania at 6:30am, we did a lap of the Tan, ran/walk in mid 25 min, another PB for her. Then did a circuit of push ups, tricep dips and step ups on a park bench, 10, 8 & 6 with a 30 sec break between sets. Then 30/30/30 sec side/front/side plank, 60 sec break and then a 60 sec front plank. A nice start to the morning.

My diet has improved dramatically in the past 4 weeks, cereal from home (no more breaky from the Cafe), fruit/yogurt for snacks, soup & 2 pieces of wholemeal and fruit in the arvo and 4-6 sports water bottles per day. Happy with the diet and already noticed many clothes are getting easier to wear. Yay
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Training tonight at the track, I started with 6 laps of warm up laps with Cookie and then Bel, then lots of 50m strides, some with Steph & Claire & one with Jo. The plan for tonight was 30 minutes of bends & straights, a couple of the kids did just short of 20 min, I probably did 20 min as I stopped to do Team Manager stuff (recruiting runners for Coliban).

Nice casual running today, just building and starting to feel comfortable and even starting to get comments from some who have known me for awhile, "starting to look fit Stu".

Queen's Birthday PH

Long run this morning as I couldn't get out on the weekend due to the boys staying over. I took Jo for a trip to the YY, we started from Toynes Rd and went straight onto GCD and up a hill, normally I would start with a lap of the Branding Yard loop, but I knew this would take the run over 90 and that more than I wanted to do this morning.

We ran on a trail which we had to go very XC and follow the wild goat trail which was barely visible, then back onto GCD and straight into a decent size hill, eventually we made our way to the Stockyard Trail where the Vic MTB Champs were last year, a testing course with lots of views. I then detoured onto the Quarry Rd, whilst I was waiting for Jo to get to the same point, after she had a small fall over a lump of gravel (more detail in Jo's blog), then up Quarry Rd which is a road that Troopy has always encouraged the Wes Aths guys to run up, which is a good test! Then I took Jo for a scenic trot (well I ran she didn't) up No Track Hill (so named by Buster), from here (274m) you can see Geelong, Melbourne etc. Back down to the Stockyard track and straight into a group of nasty rises which continued for 2k and a rise of 100m over that distance. All of the hills I pushed myself and turned back to run with Jo. An enjoyable run, over 12km of comfortable running where I worked the hills.

The graph below is the elevation of the course, the later hills take us past the area I have in the past referred to the Ned Kelly course as this is where a lot of the Heath Ledger version was filmed.


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Tonight I met my young group at President's Park at 4:45pm, we ran along the grass fields until getting to the river paths (8 minutes), then along the paths at various paces, re-grouping every few minutes. A few repeats up a few hills here and there. Overall a good session a few kids really worked VERY well.

Getting dark very early, so we cam e back in a little earlier than normal and finished off with push ups, planks & single leg poses (pilates).

70 minutes in the morning

I parked near the Shrine and ran for nearly 40 minutes around the Tan and then neighbouring parks. Clare arrived about 5 past 7, we then ran from the Shrine around Fawkner Park and some of the paths around the Gardens.

Not much running this weekend, the boys are staying for the weekend. So a short run is planned for Sunday evening and then a long run Monday morning at the You Yangs.

In the gym

In the gym early this morning, I hopped on the tready to warm up and did 2k at 11kph, then swapped with my training partner and did a few k's on the bike whilst she ran 1.5km. Then squats with elevated arms, squats on my toes, then lunges with weights and more squats x 3 sets. Next up was a pilates strength pose, I call it the T. Next bar bell upright rowing and shoulder presses x 3 sets of 15, then bicep & tricep curls.

To finish off we went to the mats to do PAC's, planks, push ups and side leg raises. Overall I felt tired today from the week's work, but a good tired! :-)

MacRobertson Bridge along the Yarra

This morning I ran from Wells St (the street behind VBM where I work), along St Kilda Rd, over the river and then along the river past MacRobertson Bridge and then back. I went a little faster than I had planned, but excluding the final 10 minutes it felt good.

According to MapMyRun, I ran 12.6km at an average of 4:41 pace.

A game of indoor football at lunch and coaching in the evening (but no running for me).

Training am & pm

6:30 I meet Tania on the Tan and we did our run/walk session around the Tan and she took 2:30 off her best time. After the lap we did push ups, tri dips, steps ups on a bench and the 30/30/30 side/front/side planks, a 30 sec break and then 60 sec of the front plank... BIG improvements for Tania.


In the evening at the track with my squad, whilst they did 2x1000m & 4x800m, I jogged laps in reverse so I could watch and also build up a few kms. All up 12 laps for me. I wanted to do a little more, but conversations and dealing with a few things caused me to cut short a few laps.

Sore legs, the Tan & Presidents Park

I woke this morning with sore tired legs, probably expected. Last night I went to sleep early, but thankfully Clare sent me a text asking if I wanted to run in the morning, I'm so happy that she did, it meant I got the legs rolling around for 25 min at 6 min pace, enough for me to get the blood following, followed up with stretching. We didn't run the Tan, we just picked paths in and around the Tan area...cold cold cold this morning.


In the evening I had my young squad at Presidents Park, after an extensive w/up we moved into the river area and did lots of short hill work, followed by running along the trails for recovery, a tough session for the kids, but no racing this weekend.

All up just over 8km today.

AV XCR08 Series, Round 4, 15km road race

Last year I ran this same course with two walking breaks due to a very sore calf in 1h 4m 31s, today I ran a controlled 1h 11m 51s. Today was my first run over 15km since the first week of January, so I'm happy that I could run and help my Club and due to one of the guys pulling out mid race my slow run actually scored as the last runner in our Div 6 team.

For those who don't run AV, the race is on a 4.9km looped road course at the La Trobe University, an undulating course. Today I wanted to run and survive, not race. The plan was for the first km to be 5 min pace and then sit around 4:50ish and just run an even paced run, kind of like a Sunday run, but a little faster.

5.03 4.56 5.03
4.37 4.53 4.48
4.53 4.56
4.44 4.42 9.55
4.29 4.33 4.14

5k Splits: 23.48, 24.01 & 24.02 = 1h 11m 51s

So happy to have got around, happy to have basically stuck to the plan and happy I helped my Club, with a small w/up and cool down, 17k for the day.

Mid arvo the results are already on the AV web site; Team results for Western Athletics are quite good, sadly a few runners pulled out this morning or late last night (4 open men, 2 U20 men, 2 U16 wmn), so a few teams less than we had hoped for. But today we won the U14 wmn & the U16 men, 2nd in U20, Div 5 & 6 men and 3rd in Div 3 men. Great results.

Tan & Little Aths

This morning I jogged a lap of the Little Aths XC course and then a second lap a little faster as the 'rabbit' for the U6-8 race.
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Fri morning I jogged on the Tan and some paths in and around the local gardens for 20 minutes, cruising pace, then Clare joined me and we did a lap of the Tan anti clockwise, finishing off with 10 minutes of good ground stretching.
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Monthly stats; my biggest month for the year, what a joke...129km, but at least I am now entering into my 3rd week of running injury free....finally!!!

Morning session in the gym

In the gym and onto the tready, 2km at 11kph and then picked the pace up for another 2k, increasing 1/2kph every 500m, just enough to start a light sweat. Tania was on the neighbouring tready starting with walking for my 2k and then increasing her pace to running pace and then increasing her pace by .5kph every 500m of my pace which was good for her. Then lat pull downs & raised knees lifts, then upright rowing & mil press, then arm curls and over hand curls, standing lunges & squats both with weights. All sets were group of 2 exercises x 3 with 30 sec between groups, we then went onto the basketball floor and did 5 strides with trots back to the start.

After the strides we both did 10, 8, 6, 4 & 2 pushups & table top crunches with no breaks....ouch (esp from last night), then side leg raises 15 x 3 each side no break (ouch BIG time), then planks - 45 sec of marching planks and then with no stopping 30 extra seconds of holding the front plank (but only I was still going...) Finishing off with 3 minutes of jogging.


At the track in the eveing I jogged a few laps with a couple of the girls training and then with Steph afterwards to chat about her first race in 4 weeks with Wes Aths in the U14 ranks.