Day 2 of the VLAA State Multi

Harley U14, Daniela & Brittany U13, Morgan & Aliesha U14


Today Werribee only had 5 athletes competing in the U13> group, Harley is coached by me, but I was asked by the coach to look after Morgan and Aliesha is coached by Burkie but does spend a lot of time with me also.

Overall a satisfying day, Harley finished 11th in his first State Multi, PB'd in one event and ran first in his 800m heat and was only 1 sec off his PB and ran a very smart race in average conditions. Aliesha finished 8th and was very excited with her day. Morgan sadly finished 4th, her discus just let her down too much, this was the first year out of 5 years that she hasn't medalled. She didn't have a good 800m either, 2:27 gave her second, but with a 2:17 two weeks ago she missed out on valuable points and considering she lost 3rd by 4pts.. oh well.


Myself, Connor & Declan finished the day in the Warrnambool surf, whilst Jo had a family issue to deal with. :-(

No running again, but lots of time on my feet.

VLAA State Multi Championships - Day One

No running today, but LOADS of walking; running around (7.30am - 4pm). Today I was the Team Manager for the Werribee athletes who competed, all are pictured below, seven are from my squad. This picture was taken after all five events had been completed.

With age groups U9-U11; U12 girls competing today and I wanted to watch most of each five events of my seven kids. First up were the U10 boys which were Connor & Bailey, both boys threw a PB and both more than 2m, Bailey finished 2nd with 27+m and Connor nearly 15m. Below is Connor's first throw of 13m, which exceeded his PB and his next two also improved his PB.



Below is Maddie, U10 girl who finished 15th overall and PB in her LJ and 800m.



Not a great day for Teagan, not 100% fit, not 100% healthy and just had a bad day; her best event (hurdles) didn't even help too much today, lacking in rhythm and wrong leg leading...ended up 15th overall for the day, which was a good result considering.



The youngest of the group Demi, competed in her first Multi's and didn't have a great day, she struggled in the strong winds, her 100m & hurdle were seriously affected into the headwind, her discus was back a couple of metres but she tried her best. Her 800m (her best event) ended with a great result, 3:09 (2 sec off PB) and winning the second heat and moved up to overall 11th for the day. Below is Demi just prior to her race.



Bailey was experiencing his second state multi's, last year he finished 8th and his goal was finish in the top 5, which he did, 5th overall, which was great. A PB in discus, LJ, 1 sec off his 800m, in horrible conditions his hurdles and 100m were seriously affected, but he did manage a well controlled 800 and finished in 2:52.



Victoria (I missed her on my camera somehow) an U10 girl, wanted to experience her first State Champs and I suggested the more relaxed Multi's. Victoria can run a good 200 & 400, hurdles & discus are NOT a favorite event, but she agreed and had a GREAT day, five PBs and finished 13th overall.

Around Cup Day, Scott (U11) & Harley's (U14) parents approached me and asked if their son's could train with me for a few weeks to see how they enjoyed a structured training regime, after 3 weeks they asked if they could stay, which of course I was very happy with. Scottie loves to sprint and knew that the group were made up of predominantly distance runners, but he said he wanted to see improvement in those longer events, which was always going to be easy as control fixes most youngens. Two months later, he has improved his 800m by 9 seconds, his 1500 by more than 40 sec and his 400m by 4-5 sec. One day I noticed that he could throw a discus too, so the Multi idea grew one day before entries closed. He finished 6th in the State!

A great day for the training group here in Warrnambool and also in Werribee, one of the U13 girls who I predicted was about to get some very good PBs, ran a 15 sec PB in her 800m, crossing in 2:45, well done Elyse.

Off to Warrnambool

Another bloody HOT day, c'mon who wants to experience 4 days of 43 degrees, this is not my idea of fun, I'd rather 0 degrees...anyway it got so bad and I heard it was cooler in Warrnambool, so I chucked Jo, Connor & Declan in the car and off we went...

Two hours & 30 minutes later we arrived at our Motel in a very comfortable 25 degrees, thank goodness!


Oh & btw, I am here for the Victorian Little Athletics State Multi Event Championships; discus, 80m-100m hurdles, long jump, 100m & 800m. A bunch of kids from my squad and a few other Werribee Little Aths kids are here trying their hardest either on Saturday or Sunday (depending on their age group).

I'll let you know how the group go.

Training at Werribee South

Another day of 44.5 degrees here in Melbourne...at 5pm according to my car it was showing 41 degrees. :-(


Myself & Burkie decided to meet our squads at the track and then take them to Werribee Sth (beach). Once we all arived I went with the group of 17 year old boys for a 20 minute run and then we all mucked around in the water for 45 minutes or so.

A very pleasant session.

Just a tad warm....

Just over a week ago I stated on my Blog that it was hot hot hot!!! Well fuck me, it is very hot here in Melbourne and it is going to be for a few days, according to Channel 10 News it got to 45 degrees here in Melbourne, at times my car indicated 46 on the drive home and we are expecting another 3 days of 40+ and maybe a 4th!

A few calls & texts from parents, "is training on, yes or no?", which is surprising to me, I have never cancelled training, rain, cold, windy or hot. I adapt the session and I always have my athletes best interests and I know the parents know that or they wouldn't rock up week after week.

With a bucket on cold water and wet towels we started with one lap of running on the infield & then a lap of drills, back into the shade. Then onto the soccer pitch behind the grandstand, about 10m wide x 60m area of shade, we did strides, drills, lunges, hopping. jumping, more strides and then some starts followed by stretching. Loads of water breaks and everyone survived.

After training I made the trek to the local supermarket to organise dinner, so cool in good aircon, then I arrived home. Now I knew we had no aircon, but NO power, shit! Well a good night for Jo to be having a school dinner.

Australia Day

Nothing much on today, I could have gone for a morning run, but didn't and I don't really remember why????

About 4pm I decided to make my way to the track and run laps until the kids arrived, including a few with my squad I ran 14 laps at various paces and various lanes, also 3 laps of various drills/dynamic work. Then 3x100m strides and a handful of easy 200/150m/100 reps (a few of the 200m reps were cross overs for me).

A warm night and nearing the State Multi's and with a few of the squad racing on Tuesday etc, we had an easy set.

All up just over 9k of running.




Adam Hill and a version of the Australian Anthem

You Yangs & Vic Country titles

With Jo racing early at Geelong, I still wanted to get a few k's in the legs and run with my group. I arrived at the YY at 7:30 and made my way along Branding Yard Rd, then up the m.f hill up to Saddleback picnic area. Then down to GCD and onto the new 'snakey' MTB trail, which is a very enjoyable trail and one I wish I could get my juniors up to, I might need to organise some cars to pick the kids up as the entire trip would be too far for some (most).

Once I finished the trail I made my way back onto GCD and enjoyed some fast running (2:50 pace) for 500m or so (yes downhill), once back at Toynes Rd, I turned and did a few reps up the 315m hill which we had been doing reps on just prior to Christmas.

Once all of the kids arrived, I send Claire with the older group and the rest ran along Greyhound track with me, only 3.2km for the kids who are running the State Multi's next weekend, once back at Toynes Rd, a quick drink and then up the hill on GCD and we ran another 1.5k. SO all of the kids had a slightly easier week.

Then a quick bath with a wet towel and then off to Geelong for Jo's 800m race, which she ran really well. The plan was 37 for the first 200m, allocated in lane 6, I told Jo not to worry about the fast girls and to enjoy a solid start, once on the back straight she settled nicely and went through the 200m marker in low 38s, nice! I was sitting at the 300m spot, encouraged and called for the solid work to continue (which she did), now passing a couple she settled nicely and worked the back straight well and went through in 1:59.6, on the top bend she was actually catching the front four, two were cruising and positioning themselves at the front and the other 2 were working hard for their 2:30s. A GOOD run, according to me 2:39.32 (officially 2:39.35), so we waited for the official times as we both knew it was going to be close! A very good run, now no 800m races for a few weeks, a 1500 on Tue and then some BLOODY training instead of racing continually...

A little bit of easy running

I arrived at Little Aths nice and early (just before 8am) and a couple of the U13 girls were already there, so I encouraged them to do a warm up with me, 3 laps in lane 6-8, chatting about the upcoming 1500 and combating the wind (why is it always windy here???).

I took the general warm up which involves running a lap and then some strides on the infield and some general drills and dynamic stretching.

The 1500m U13 race didn't go to plan, but some new styles were tried by most with varying results.
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Once aths was finished I took C & D home and then made my way to Geelong to watch Jo's 400m in the Vic Country titles, very windy with a crossing head wind up the front straight, damn, why couldn't it be still. I went for a warm up with Jo, chatting about nothing in general, trying to keep her calm (ish), we were running along the river. On the return trip we did some dynamic work and drills with a couple of surges, all up just over 2k. We then walked back into the complex, picked up Jo's spikes and made our way up to the start of the 100m straight, I got Jo to run a few strides on the bend in her trainers before getting into spikes and completing the stride into the straight (to feel the wind in her face). Spikes off and then up to the marshaling area.

With knowledge of many of her competitors we knew there were a couple of quickies in her heat. The plan was a faster start than normal, then sit and float the back straight and then work work work. With Jo's back injury, block starts are not practised....but should be! I noticed a couple flaws which we discussed on the cool down and these will easily assist a better start.

In very average conditions Jo ran a good race, 68.10, a season best and in good conditions would easily have been in the mid to low 67s, I believe and with a better block start the 66 is not to far away.

We jogged after the race, chatting about the race etc, about 3k. So for a non running day (the heel still) I still managed a few kms, 6-7 worth.

On Track education

Coaching is so not just setting training sessions; tonight was all about educating....talking about Tue and reinforcing the positives but also correcting the many errors. Preparing one for the Vic Country Champs and educating three U13 girls in how to run a well controlled and disciplined 1500m this Saturday.

Tonight, whilst Jo was having a light session of striding 150m reps with a 20m acceleration zone, I took Claire, Steph & Celeste (with Talissa in tow) away for 5x300m at 5.40, 5.45 & 5.50 1500m pace. I talked about the first 300m being easy, controlled, the second lap being more of the same, the third lap is about being tough and sticking and then the final about having a go. Of course the girls had questions & statement, the one I remember most was "but the first 150m we take off fast to get our spot" , NO, that takes a couple of metres and then you settle and relax, relax and relax.

After a few reps the girls were hitting the pre-determined times over & over again and I think it will work on Saturday.

After the 300m runs we did 4x150m with accelerations. The girls and Jo all appreciated the easier night.

I'm moving home

So who saw the heading and thought I was leaving Jo?????? C'mon be truthful! Well the heading is directed to my second home, I do seem to spend a little bit of time at the Vic Uni Aths track in Werribee/Hoppers....


Anyway....tonight I was back at work and then at the track, which sometimes seems like a second home and some of the kids ask me where my bed is.........

So at the track, meeting the juniors at 4.30pm for a running set prior to hurdles/discus/long jump training. Only 12 today and for our warm up I took them along the Fed Trail down to the hospital and back, then our dynamic stretches & 3x100m strides.

Today's session was Monday's set, but due to the heat I moved it to today. The set has been done by my other group (older) but not here, sets of 4x200m @ slightly faster than 800m pace with a 100m float. Some juniors are not as disciplined as others, which makes this set not as effective as experienced athletes, but they are becoming experienced, especially for their age. Two groups which I ended up merging together for various reasons, one group aiming at 41/42 & the other at 46 sec.

Some did really well and others did ok & some wasted their time, but was better than sitting at home. Some did 2 sets and half of the group did three sets. I ran in lane 2/3 and crossed in 41/42 for every rep (12x200).

A note for me: I predict Elyse is very close to some very good times for her and will PB a lot in the coming weeks.

AV Rd 11 @ Aberfeldie, twilight meet

OMFG how hot was it today? Well according to Weatherzone it was 39.6 degrees at 1.30pm in Point Cook, but eventually it dropped to 27 degrees and it felt good...

I arrived at the track to drop off Connor & Declan and to pick up Celeste to take her to her first AV meet (seniors, so the Little Aths kids call it). We arrived nice and early, which is unusual for me, I chatted with my group, Scott, Michelle, Jo & Celeste and of course then the normal guys & girls from the various distance groups who know me as the Winter Team Manager, so they know I know 'stuff'. So other words, quite busy.

Eventually I took off for a warm up and then made my way over to the 200m marshaling area, in a heat which was suppose to be a 30 sec group, well I ran 7th in 30.51 and was a LONG way behind 6th. Then one of the 'dicks' who finished way ahead of me said something stupid and an annoyed Stu gave him 'serve', I have now run in the same heat as this person and he always runs 28 sec and I told him if I ever get allocated in the same heat I will walk off the track and complain! There are no extra points for dickheads who win slow heats.

I sat around and watched some of the 200m heats which involved Michelle, Celeste & Claire then over to the men's 1500m. I was still pissed re my 200 and I didn't have any expectations, I was allocated in the 5th (last) heat 5:15 +. Race started and I got over to the inside early and was happy where I sitting, through the first lap in 88, wow 8 sec slower than Sat, no probs. Next lap 87 and I was sitting with a couple of guys. I was receiving a lot of encouragement from a group of kids from my junior squad who had come to watch some seniors racing, which was great and helped me continue at this pace. I heard the 1200m time, I was starting to re-catch a Melb Uni runner and once into the front straight I managed to move past him and hold my finish in a SB of 5:24, thankfully...

After 30 minute of helping as an official I prepared for a 400m race which I ran with some squally winds, not sure of my time, it felt good.

Hot, hot, hot at the track

This afternoon a few calls and texts checking if we are training, "yes, we will do shorter reps and recover in the shade", was my response.

I arrived just before 5pm, according to the car gauge it was 35 degrees, damn, I was hoping it would have cooled a little. A group of 19 kids tonight, including my two boys. We all started with two laps followed by some some dynamic stretching in the shade behind the change rooms, then onto the track for 3x100m strides, back into the shade for some stair drills.

With water bottles in wet towels we made our way to the 150m marker, the session was 8x150m at stride pace with a 30m acceleration zone at the 80-110m markers. Some of the kids did a few less, but the majority stayed for the entire set, much longer breaks than normal, encouraged a drink and a wet towel for each recovery before taking off in groups of 4/5 in land 3 & 4 as other groups were using lane 1/2 and I had the big group and didn't want to get in the way.

We then finished off with a walk and jog on the grass as one big pack and then into the shade on the soccer pitch for stretching, push comps and plank comps.

Only 3k for me tonight, more about the coaching and less about me today and with track racing tmrw, that's ok.

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Jo took this photo two weeks ago just before we left home to watch Melbourne Victory kick butt (which they did)... Front to back, Kaelan (in light blue), then Connor, Declan & then me.

Gotta love a Sunday morning

Sunny, bright and little wind. At the YY at 10 to 8, Jo stayed behind and I took for a 35 minute run along the Greyhound Track, 17 minutes out and then I turned around, a few minutes later I ran into Adrian so we enjoyed each others company for approx 15 minutes.

Once back at Toynes Rd HQ, between my group & Burkies and the walking mums we had over 25 kids & adults, we all took of together along the Branding Yard Rd, my group knew we were going up to the Turntable car park, which meant the big hill, a few of Burkie's group decided to join in. For the younger kids this would be the biggest run for the season, 6.5-6.8km with the BIG hill just before the half way mark.

I'm not sure exactly how far I ran, I moved back & forth through my squad a few times, ensuring all were comfortable and relaxed. Once back I got chatting with the parents and before I knew it Jo was back, so I thought 70-75 minutes would be suffice today.

Shield comp @ Aberfeldie

The day started at the Hoppers track for the Werribee LAC Multi Day, 19 kids from my junior training squad competed today only Claire (purely a distance runner) & Chantelle (holidaying) did not compete. With many of the 19 competing at the State Multi Champs at the end of this month, today was a perfect hitout and one that we wanted to dominate. 13 medals, 7 gold which was an excellent result out of 16 categories. And a lot of PBs across the five disciplines; long jump, 100m dash, 80m or > hurdles, discus & 800m. One injury, sadly Connor who has a heel issue (which I think may be growth related), was having a lot of discomfort which resulted in tears in the final 20m of his 100m and it takes a lot for Connor to cry.

I watched all of the medal presentations, then dropped the boys off at home and then off to Aberfeldie for a planned 1500m & 200m. Arrived with loads of time, chatted with Jo & Claire about their races (1500) and convince Claire to enter for the relays (4x400) and to do a 100 for eligibility. I went with a few of the guys for a 11 minute warm up and then I did 4 strides on the bend to finish my warm up. I was allocated in the 5th heat, I pushed myself into the 5-5:15 heat instead of being in the 5:20+ heat, I wanted to work hard and try and stick, I seriously thought I would run 5:15-20 even with the gusty, squally wind.

12 runners in the heat and within 50m I was 11th (which is were I stayed), I sitting directly (& happily) behind Trenton from Preston AC, first lap down .... 79/80 sec, fuck...too fast, I wanted 82-85 and I knew I was working harder than I wanted. The second lap I stayed behind Trenton, at the 600m mark I came alongside him but I knew his pace was mine and it would be beneficial to sit, 800m down and I heard the time, quick arithmetic told me that I was too slow and I knew I was slowing down...at the 1k mark Trenton's old man & coach of many yelled his 1k time, Trenton's swore and increased his pace, within a few steps I knew I was going to finish this by myself. I eventually crossed in 5:28/9, not happy! Whilst it was windy, I had stuff this up, too fast and not run well.

I went for an easy 5 min jog around the track and then set myself up at the start of the front straight so I could call times for Jo & Claire in their 1500m race, I then went for a 25 minute run along the river with a few of the guys from the Club and then another 6-8 min with Loren.

Back to work

I survived the first day back, still quietish in the office, which allowed me to work through the 293 emails and allocate a priority to them all.

At the track early ish so I could get through a session, chat with my teenager girls and then drive to Sandringham to watch Jo compete in the Milers meet and then watch a few fellow Club mates and a few friends also.

I did 3 laps with Cam and then an extra 2 with Blair, then a few simple drills followed by 6x80m strides. I joined Blair & Cam for a light session, Blai because he is racing Friday night and Cam because he is unfit. The plan was 6x200 in 36/37, which sounded easy and was, so I decided a few extras.

37.32 / 39.4 / 36.2 / 36.1 / 36.2 / 35.3 / 35.1 / 36.1 / 35.3 /35.1

We shared the pacing, Cam did the 2nd...but to his defence we were all surprised, Cam only did 6 reps, Blair did 8 and I did an extra 2, because it all felt easy. Three laps to cool down, all up approx 7km.

I checked on the four girls, I had organised with one of the sprints coach to take the girls for a blocks and starts session, they were enjoying a different sort of session.

The last day

Tomorrow I return to work.... :-(

But today was a tough day in the outside office...today I volunteered as a coach for the Vic Little Aths Skills Clinic for U10 children from across the State, just over 200 kids attended and I looked after long jump. A lot of kids, some good, some tried hard and some should have stayed home, but I enjoyed myself and I'm sure I helped many and left a lasting impression on some. Of course a many hours on my feet, many examples given so lots of jumps, lots of run ups etc and it was 34 degrees at 9am when we started and it was 32 at 2:40pm when Ronald McDonald handed out show bags...

Then home, 45 minutes of relaxing and then down to my local track for training of my squad, short work (150m reps) and starts (blocks for the U13 girls).

Minimal running for me, 2 laps, 3x100m strides and many long jumps....but my legs feel like I ran for 90 min ++++

A tad warm today

OMFG, 39 degrees at 5pm according to the Laverton (2k away) weather station, but to ensure that we can race in the heat we must train, but in a controlled manner.

Myself, Jo, Steph, Celeste, Robyn & then two of Burkie's girls, Aliesha & Talissa braved my set; 2 sets of 4x200m, 100m float and 5 min in the shade between sets, at 800m pace or just slightly faster, I was going to run a third if all was well.

Some of the junior girls appeared to be worried about the heat, but as I told them, what happens when you have to race and if it turns to poo...I'll be there!

With times allocated we took off for the first 200m, hmmm a tad slow, I was aiming for 36 and hit 37.12, maybe the heat was harder than I thought, whilst there was some wind which would affect one of the reps, I was surprised I was hitting 37s. Dry mouth was experienced on most reps and it was hot! As soon as we finished the first set, I grabbed my water and wet towel and squirted Celeste & Steph on the back of the neck, they were HOT and very red in the face (I don't think they were excited by today's session...), we then moved into the shade for 5 min, the toilets were visited for lots of water on the face etc.

Back out for another set, all of the girls were starting to struggle, for Robyn she has been in hibernation and is an older lady who is still learning, Steph & Celeste only did 3x200 in the second set and Aliesha & Talissa slowed a bit, but Jo continued on, which is great as heat is not her fav! I stayed consistent and after 5 min recovery and checking on the juniors I did a 3rd set.

Times:

• 37.12 / 39.21 / 37.29 / 38.90
• 37.21 / 39.31 / 37.65 / 38.01
• 37.43 / 37.30 / 37.51 / 38.11

The third set the recoveries were shorter as I didn't have my coaching hat on, it was hit the line and go, no talking, no encouraging. Whilst I happy with the set, I was surprised that my times were 1-1.5 sec slower, same shoes and less wind, but a hell of a lot more heat. A couple of laps of the infield to cool down.

A 5k night in the heat.

Coaching the juniors & an easy run home

At the track tonight with my juniors, a couple of new invited girls, Victoria who is a very accomplished 400m runner in the U10 ranks and Chelsea an U12 800/1500 runner who will suit the group perfectly, with the 6 U13 distance girls, of course as Burkie reminds me these girls will all be teenagers soon and sometimes groups of 10-15 teenagers girls can be a handful.... I'll have to wait & see.... :-)

I did 2 laps of easy running with a few of the kids and then whilst the kids did 3x60m & 2x100m strides I did 2x60m & 1x100m and the others I watched form and made some suggestions. I split the group into 2, both doing the same set but slightly different recoveries. 4/5/6x300m with 200m float/shuffle, but the sprinting & younger group did cross over recoveries. I ran with the older group in lane 2/3 setting the pace and encouraging, we did each rep in 71-4sec and then an 80-90 sec recovery, a tough set for the kids.

After the two lap cool down on the grass we stretched as a group, big emphasis on glutes, hamstrings, calves, hip flexors and then some front & oblique planks. Over the past month I have encouraged the group of parents to walk whilst we train, which they are now loving and occasionally they are run/walking, which is great for their well being but also for the kids to see their parents being active. All of the mums joined us today for the stretching & planks!

After a finished chatting with the group and the parents I ran home along the Fed Trail and onto Skeleton Creek, according to MapMyRun 6.8k in 32.02, surprisingly 4.44 pace, the quads were saying hello, but I worked up a nice sweat and finished off a good day. Total session: just over 11k including the floats.

Another 100 min run

I arrived at the Youies just before 8am (1/2 hr earlier than the pack) for a 30 minute run, Adrian too had the same idea, we made our way along Branding Yard Rd and then up to the Turntable car park, up that stupid hill which my legs were not excited about....once at the top, a quick toilet break and then back down, 28 minutes for just over 6k.

Once back at Toynes Rd, a pack of 15 runners & some walking parents were waiting for the final runners to arrive. I only had two juniors today, Hayley & Elyse, with a small group we run along the Branding Yard Rd past the Eagle then up the path towards Turntable (without actually going up), then back to the road and ran as a group of 4 slowly catching some runners up front, then onto GCD and then off onto the trail that leads to Greyhound track and then an incline for the final km, which Elyse handled well. 33 minutes = just short of 6km or just over (I can't remember, I have previously measured).

A quick chat and congrats to the two girls I then took off for another 40 minutes, making my way along GCD up the hill, a rolling hill run and then back and an extra 7 minutes along a trail. The watch showed 1h 39m 51 sec, a good Sunday run after a day of track racing (19k ish).

A 30 minute leg massage at the local Chinese massage store, a few spots in the left calf, but overall a good result.

The first Shield Round of 2009 at Coburg

First day back at Little Aths and first day back at AV Shield. Firstly Little Aths, a big compliment from a guy from the Aust Sports Commission regarding my coaching and attitude with the U6 kids but in particular with an autistic boy who had so much fun in the 2 weeks before Christmas where a group of Ausistic children visited the Centre & he & his mum felt very confortable that he has now registered for the remainder of the season. The kids from my training squad had a 50/50 day, 4 kids 'smashed' their 400m PBs and then some of the normal high performers ran 4-5 sec slower than normal, amazing what lack of sleep can do, even to youngens!
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Today's North West Shield comp moved to Coburg for our first 2009 competition, a quick Club Committee job organising some AV rego numbers and a few invitation runners then a quick chat with Jeg from Coburg about 'stuff'....then a 12 minute jog with Ads, Gary & Adrian in preparation for my 800m, which I made a morning prediction of 2:28/9 which would be an approximate 5 sec SB. And my other morning prediction was to run 11:50 in my 3k.

The 800m races were held up because of the starters doing something, not what they were suppose to be doing....grrrrr. So the men's races started approx 30 minutes later than scheduled. I was allocated in the 2:30-45 heat, starting in lane 6 with a field 12 (OMG), but I wasn't too worried as I suspected I would be near the front end and not mixed up with the big pack. The race started and as expected at the cross over I moved into 2nd spot probably 5-8m behind a Coburg runner and with a pack 'right' behind me, at the 200m a few went past me and I completed the first lap in 72/73 in 5th spot. The Coburg track has BIG bends and little straights (roundish) but I was lucky that I was able to pass on the bend and quickly return to the inside running, with 300m to go I was second but very aware that a KSB guy was sitting and waiting, I thought he was going to make his move on the back straight before the bend, but he was patient and with 80m to go he 'hammered' past me, I crossed third in 2:29.51, a SB.... yay.
A ten minute cool down afterwards with my uncle hit the spot!

A shortish break then I watched the first heat of the 3000m and then into the second heat of > 12 minute, whilst I was hoping to run sub 12, this was the right heat for me. I took a front line position in a pack of 40+ runners and made a quickish start so I could get an inside run and not have to run too wide. After my first quickish lap (88) I was in 3rd/4th position but then I was past by 6 in really quick succession, but after a few more laps I started to slowly pass the majority of that group. I finished up working hard for the last two (why can't I finish faster...) laps, crossing 5th in 11:50, yay again.

Splits:

• 88.26 / 94.94 / 93.95 / 96.55 / 97.41 / 98.13 / 97.46 / 44.34

Then I went to watch Jo's 400m race (a SB), so just in case I took my spikes....and yep I decided I would run in the last heat and finished in 67.11, nothing great, but considering it was within 10 minutes of my 3k, I thought it was solid!

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After a 5-8 min cool down around the paths of Merri Creek, myself & Jo drove home and whilst driving I recognised that I had a BIG day and I could already feel the aches starting, so a bag of ice was bought and then 12 minutes sitting in some very cold water leaves me feeling quite good considering.

A few days off

I haven't run the past few days, a few reasons; the boys stayed for a few days, allowing the legs to freshen & to rest a niggle.

Thursday night at the track; the planned set was 3 sets of 4x200m @ 36 sec with a 100m float recovery (60 sec) and 4 minute break between sets. Due to a very windy evening we were going to dodge the back straight but I didn't want to change the session for the group so we started at the 200m start, then jogged back to the start of the 100m straight then floated into the headwind on the back straight, which worked.

My splits:

• 35.25 / 35.51 / 34.90 / 35.32
• 36.01 / 36.09 / 35.00 / 35.31
• 35.43 / 35.43 / 35.43 / 34.21

I thought this would have been harder to be honest, in hindsight I should have done a 4th set. So next time the set is planned I will do a 4th set and consider reducing the set recovery to 3 minutes, this would work for me, but maybe not some of the teenagers.

With 4 lap w/up, strides and 2 lap c/down, a 6km set.

You Yangs

I arrived 30 minutes earlier than normal today and did a 30 min run prior to the groups arriving. I ran along Branding Yard Rd in an anti clockwise direction, once onto GCD I ran along the trail which gets onto Greyhound, 28:30 (5.9k).

I then ran with four of my juniors, we started along GCD, then onto Branding Yard Rd (clockwise), then onto Branding Yard Trail, I had to back track a couple of the times, Teagan was struggling today.... with a few back tracks and the extra bit for Hayley & Bailey we did just 7k.

I then joined Luke & Blair for 30 minutes, we ran along Greyhound Track sitting on 4:45 pace then then boys started to pick up the pace, once I got to approx sub 4:30 pace I held on and they continued to get faster. All up 19-20k for the morning.

A light session with the kids

My left heel is a tad sore, so no run home from the track today, play it a little safe.

At the track with Jo & my junior squad, 150m reps. I jogged three laps with one of the boys from Burkie's group and Bailey tagged along as well, then I decided strides on the grass was a good plan, 8x70m with some stretching after 4, then onto the track for a few drills.

Whilst the group did there reps I tailed the group, sometimes surging but generally running it like a 150m stride x 10. I finished the session off with a couple of laps on the infield. Just over 4k for the day.

11km travelled, but 10km run on a rest day

Lying in bed thinking, "well it is usually a rest day, maybe I will not run".....

Grrr, get out of bed lazy bum and Just Do It. Whilst I am arguing with myself, Jo is leaving to go for an easy run in the pool, damn it, get up! Well I did, I found Jo's Garmin, chucked on a for a quick charge whilst I fluffed about doing what boys do in the morning..

I had finally decided 10k would be a nice start to my day and keep my running pointing in the direction that I want!!! I started on the Skeleton Creek pathway and ran in the direction of Altona. Most of the kms were run in 4:55 ish pace, some slightly faster, some on 5 min pace. I ran for 5km, I then decided as this was a rest day, I needed to be nice to my legs, so I walked 500m in one direction & then turned around and continued walking until 1km (9:03), once at 6k I recommenced running, holding a similar pace (4:50-55).

Happy I got out there and let the legs roll over!
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2009; Goals etc, whilst I have updated my Blog I really haven't thought too long or hard about what I want from my running this year. I know I want a better year, I know I want to run more & without injury, but at this stage all I want to do is finish the T&F Season off, run sub 2:30 for 800m, run sub 5:15 for 1500m. The plan is to continue getting stronger, fitter & improve my endurance then I will focus on some goals by the end of February/mid March.

The first track session for 2009

Not many distance runners at the track tonight; Keith's squad of 25+ are at Mt Beauty, John's group at Sunshine & many of mine & Burkie's are away on family holidays and no Jo tonight, she has moved her session to the pool.

I arrived to find Adrian flying around, 5x800 (2:40 pace), not bad for a nearing 42 year old who is preparing for his 12th Six Foot Marathon. I was only only expecting young Claire tonight and with the strong winds I decided whilst warming up (5 laps) that the 4x200 (40 sec), 2x1000 (3:50 & 4:15) & 4x200 (40) session would be held off for another evening, instead 12x200 for me (only 10 for Claire).

Whilst I waited for Claire to complete her w/up laps, I did 5-8 min of dynamic warm ups, skipping, jumping, lunges & some bounding. Prior to our 5x60m strides, Claire and I did some butt kicks and then some quick steps breaking into a short stride.

The plan for the reps was slightly faster than normal for Claire (41) and the break was a 90 sec walk and every 3 rep I let her have an extra 30 sec, I did my first 10 reps in lane 3 in mid 38s and the final 2 in low 36s (in lane 1). I then jogged three slow laps of the grass infield to finish up my first track session for the year.

Approx 7k session

December's running stats

The final stats for 2008, thankfully one of my better months, not only because there was more running than previous, but I wanted to run more, I felt better running and I felt a little faster, so :-) :-) :-)

Dec Kms - 285

2008 Kms - 1842 (my smallest in many years)

Injuries - injury free

Excuses - none

Races - a few track races and a Club 1000m race

Summary - a good solid month of training and I am starting to feel fitter and hopefully will go sub 2:30 for the 800m first back!

Goals for January - to run another month of 250ish kms, of course remain injury free (last Jan I tore my hip flexor and was having achilles issues for many months).

Summary for 2008 - lowest running kms in over six years, a torn hip flexor and an achilles problem kept the first four months of the year very minimal, e.g. at the end of April I had not run 250km for the year, Dec I ran over 280k. But the good....I had a good season as a coach, one of my athletes got Gold & Bronze in O35 State Champs, a silver medal at Little Aths T&F, 2 athletes finished in the top 8 in the State Multi's, athletes involved in U20 & U16 State Relays, many finalists in VLAA, Primary School & AV Championships, great results in the Primary & VLAA XC State Champs, many PBs and many happy athletes who are running the best they ever have. With about 25 athletes in my squads I have enjoyed nearly every moment. I have lost a couple to other coaches, I have seen a couple of teenagers slowly slip away to a life away from running but overall I am very satisfied with my coaching and now my running!

January: 122km
February: 81km
March: 0km (zero)
April: 41km
May: 129km
June: 241km
July: 250km
August: 154km
September: 193km
October: 150km
November: 194km
December: 285km

2008 Total: 1842km

The last run in 2008

A tired set of legs attached to my body this morning and with a junior squad training session at 9am, I made my way to the track at 8:30am and I strolled along the Fed Trail, 15 minutes away from the track towards Werribee and then I turned around, probably 5.5km.
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Back at the track, I jogged 3 laps with some of the kids and then did 5x70m strides whilst the kids did 7 strides and then they went to the stairs for a short set of exercises. Their set today was 6x300m with a 100m walk/float for recovery, with some aiming for 61-64 depending on the athlete and the younger kids aiming for 70-74. The first 2 reps I watched with some jogging on the infield so I could take note of form. Then I cruised one rep with Demi in 70, she was running very controlled, I then did the final 3 reps in lane 3 with four of the faster kids in 60-61.

Two laps on the infield and then 10 minutes of leg stretching with the kids, esp calf, glutes & hamstrings.
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My legs feel a lot better with a light session, the original plan was 60 minutes, but not today (I listened to my body).

The legs are a tad tired ...

Today I visited my parents in Murchison for lunch, a cruisy 2 hour trip with Jo (yep Jo met the parents), lunch & chat with my mum, dad, youngest sisters and three of my nieces (& since when did I start being called Uncle Stu....). Just short of 2 hours back and then off to training.

Only four in tonight's set of 4x200, 2x400, 1x600, 2x400, 4x200. My planned times were 40/81/2:05 and with the wind up there were some brief conversations regarding set times, oh well....everyone is set!

My times:

• 39.0 / 38.5 / 39.8 / 39.41
• 82.8 / 83.07
• 2.05
• 81.98 / 82.71
• 38.0 / 37.76 / 37.3 / 33.0 (yes a squirt of pace on the bend up to 50m to go)

With w/up laps, strides & a short cool down, about 6.5k for me. Legs are tired but I'm happy with how everything is going!

A couple of times

I started the day with a morning recovery jog with Jo, 7.5km of trails & roads in the Point Cook area, we averaged 5:30 pace which was very casual for me, but eactly what I wanted.
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This afternoon at the track with my junior group, I jogged four laps with various kids and then did 5x70m strides, before getting the kids to do some basic leg drills and then over to the grandstand for some stair work.

Today's set was 8x200m @ 40-42 depending on the athlete, I ran the cross over with one of the girls who had an operation on Christmas eve, so I could cal the time and also so I could assess Courtney and ensure that she was comfortable.


Once training finished I ran home along the Fed Trail, I was more tired that I expected and the 7k trip in 34 was an effort at times. Legs heavy, feet sore & tired, OMG it took a bit to get the legs to stretch afterwards.

A normal Sunday

At the Youies with mine & Burke's squads, I started with a small group of 4 kids, we did a 6km run which included the death Turntable hill (100m elevation rise in 650m). After a quick chat with the parents I joined Jo & Cookie for 10 min then I continued on by myself for a bit.

A short long run today in beautiful sunshine (19 degrees when we started, 24 when I finished), 13km in 68 min which includes the time with the kids, I could have done more, but I knew Jo would end up waiting by herself for another 30 min or so, I'm happy to work on 8-12k each day at the moment.

Fitness is improving, endurance is improving and I feel like I am running easily at the moment, the head & the body are in agreement! :-)

At the track with my Squad

Even at 9am the sun the sun was out & shining brightly! A few kids away and I think a few may have forgotten as well, but including myself I had 10 runners to organise and with Region T&F Champs in the coming months I want to make sure we start to concentrate on their events. I started with three laps in lane 7, chatting and getting the low down on the Christmas presents, wow LOTS of techo gadgets....

Jo, Harley (13) & Aleisha (coached by Burkie) 4x800; Brooklyn, Demi, Hayley, Bailey & me 5x400; Teagan & Scottie 3x200/150/100. Paces - the 800m group we aiming for 95 sec laps; the 400 group were various paces, Bailey & I were hitting 82-84 sec per lap; the speedie group were aiming for 2-3 sec off 200m race pace.

After completing the 400m reps I joined in with Teagan & Scottie and did the 100m reps with them, high 15s and one low 16. I then jogged two easy laps with them to cool down and chat.

A 10 min chat with the parents and runners, I then ran home along the Fed Trail, Old Geelong Rd and then onto Skeleton Creek, a much safer than my normal route, 7.3km in 32 min, quite warm, very sunny and LOTS of sweat. Whilst stretching at home (outside), Jo was amazed at the sweat that was dripping....its great to see a perfect cooling system.... ;-)
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And YES Dave & Ads, Jo & I bought some Manchester, quilt sets to be exact and I must go and moisturise after my waxing and pruning..... see ya soon for a beer!

Boxing Day

Here in Melbourne Boxing Day has tradition, recovering from good food and maybe to much alcohol, Boxing Day Test, Boxing Day Sales & the big day for movie releases. Well no hang over for me, but everything else will be experienced today.

Lots of good food, so a morning run, just over 6k at 5 min pace, normally a rest day but I wanted to roll the legs over.

Home, watching Channel 9, so Test Match - Tick

Will check out 'some' of the sales,maybe some new manchester - Tick

Planning to go the movies to see....not sure yet... - hopefully Tick

Christmas Day

A great looking day, expected 24 degrees very much looked on the cards. Jo & I were out the door just after 8:30am, a casual stroll along a dirt trail which follows Skeleton Creek. This was a new path for Jo which I had run a couple of times, a little rough & uneven, but better than the other side of the creek where the white concrete can be seen forever...

An enjoyable run, probably 5.30 pace or maybe a tad faster here & there, but Jo's little set of drums inside her head were annoying her. All up 32 minutes, Jo was happy it was over, but I decided a quick drink and I would do 10 min or so more. I increased the pace and jumped onto the grass alongside the path and started towards Forsyth Rd bridge, prob 4.30 pace, I kept this pace until the bridge, which I crossed and then went back onto the dirt trail and then I increased the pace to approx 4.10-15 min pace for 8-10 min, a short respite of cruising for a couple of minutes, once onto Palmers Rd I returned back to the tempo level for another 5 min before turning into a shuffle a couple of minutes away from home.

Great stuff, dripping in sweat, ready for Christmas Day!
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Some mid morning driving, then a visit to Jo's grandmother (first glass of champers), back home with Jo & her brother, a light lunch (& another champers). Then a visit to Julie's place so I could see my four sons (first beer, Stella), then home to fully prepare dinner for 9.

• appetisers - selection of cheeses & crackers and a big plate of antipasto
• entrees - prawn cocktail (3 sorts of prawns) with rocket & a home made aoli, but I also needed to make a none seafood, so Tuscan marinate chicken skewers with two sorts of beans on the side
• main - turkey roll with sage stuffing & roasted veg (jap pumpkin; sweet, desiree & normal pot; red onion, parsnip & garlic; also dutch carrots fried off in orange juice & maple syrup with walnuts. (I forgot the peas with mint).
• desserts - were prepared by others (yay)

Busy afternoon and at times I wonder if I had too many things to do, but it all worked out even with a few beers, a bottle of Bella (which was very nice Jay) and then some more beers....

Now I better get back to running......

Christmas Eve...

A busy start to the day, out at 9am straight to the shops; bought the last present for the boys, then a coffee, then Aldi, then the fruit & veg shop for all of the fresh food, then the seafood shop, Coles, the turkey place!

Lunch at home, unpack a few bits & pieces and start some simple preparations and organise the fridge for food for nine and of course the BOOZE.

Jo took off for her run at the Tan & then Pilate's at OPSMC, whilst I had to buy one more gift....

Then a 52 minute run around some of the trails & paths near Skeleton Creek and some local roads. Whilst the legs were slightly tired from yesterday I was very happy how they moved along. A good sweat, lots of sun, no wind, couldn't have been better.

Merry Christmas everyone...

Hill reps

This morning I started off with nearly 30 minutes of pilates exercises, especially concentrating on flexibility of the hamstrings and hip flexors.
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This afternoon I had organised with two other coaches to take our squads out to the You Yangs and complete a bunch of 45/60 sec hill reps. 26 runners, some of Burkie's athletes had a tempo run to complete with Burkie in tow on his bike, Chris & Sue went for a 35-40 min run and the rest stayed with my hill reps.

The fast four decided they wanted to make it to the top which was 68 (Blair) - 74 (Ads), myself, Bec, Lexie & Jo did 10x60 sec reps and the remainder 45 sec (6, 8 or 10 reps). With nine runners from my group I gave them an explanation of what I hoped they would achieve tonight.

We started with a 8-10 min easy run along Branding Yard Rd for our warm up then into the reps starting at the sign post on GCD. I had pre-set my watch to 'beep' at 45, then a further 15 sec & then 2 min (the return jog/walk return). The four guys took off first then the remaining 16 under my control started the run up the hill; using Jo's Garmin results as a guide for me I assumed that the rep was approx 240-250m with an elevation exceeding 22m, which was working in that short distance.

I called the time to start, then at 45 sec and then again at 60 sec before turning back, it was tough especially the last 5-7 sec of each rep. TOUGH work but happily I finished each rep with a couple of metres everytime. We all finished off with a 8 min cool down, before hanging around and chatting & exchanging best wishes for the festive season.
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Note: My squad members who trained were: myself, Jo, Bailey, Elyse, Teagan, Bianca, Steph, Celeste & Claire. All trained exceptionally well and I would be interested to hear how they feel tmrw.

My first day on holidays, a morning jog, a massage & a lot of fun

WOW a nice sleep in until 7am, breaky and then a 30 min stroll along Skeleton Creek, a 10 minutes on my side (paths), as I was nearing Forsyth Rd I noticed a path on the other side, so over the bridge and onto a new trail, gravel & dirt, a little uneven, but something different. I then moved onto a road which back tracked and then backonto the trail and then back over to my side. A casual 6-6.5km
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A massage with Narz, 60 minutes, all good, just a little bit of discomfort in the right hamstring which was 'probably' as a result of the discomfort I was experiencing in my right glute, it was describe as slightly twisted. Excluding that, it was all good!!!
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Tonight was the official final training night for the junior squad prior to Christmas (even though a few are coming to do hill reps tmrw). I gave a flyer to all parents with a warning; BRING SPARE CLOTHES & A TOWEL to training...

I set up a small obstacle course using hurdles and the jumping pits as well I set up some exercises, push ups, crunches, arms curls, skipping & planks. After a 3 lap w/up and then 9 strides of various distances (50-60m), I then asked the kids to put themselves into teams of 3, then I demonstrated the exercises, then the four groups (1 team with 4) were placed onto the stations (more stations than groups), once in location I explained the finer detail......

The hurdles which they needed to go under had an exercise mat which I placed 'shaving cream' on, the mats for cruches had shaving cream where there butts would be if they slakened off, and I pulled out a BIG water pistol out of my bag which I explained was for poor performance, good performance or if they annoyed me or any other reason that seem to require a good squirt!!!

Lets just say they were wet and if they looked clean I used my shaving cream can, after 15 min of this I thought they needed a rest, so I suggested a 'drinks break', this was when the session was overtaken by the kids, they too were ready, they had water pistols and LOTS of shaving cream, and I was OVERTAKEN and became the result of my own plans & actions!!!! But lots of fun, much to the amusement of other training groups & the parents!

But a small present to each kids left a smile! And below are a few photo's.

Yes a lot of shaving cream and water...

OMG, how wet & creamy can I be!!!!

I think they are laughing at me....

A great night for the group.

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A BIG thanks for all of the pressies from ALL of the kids!

The Youies

A big group today of 20 runners, one coach on a MTB and a couple of parents walking and a few parents sitting on chairs enjoying a coffee, a chat and the paper. I had 5 juniors on the trails, so I sat with them for the first 35 minutes, keeping on the minor hills and the final 20 min on the flat, well there is a slight rise to finish off with.

After a quick chat with the mums & dads from my squad I took off for a nice paced run along Branding Yard Rd, then up the m.f hill to Saddleback Picnic area, 850m of torture. I then ran along Rockwell, then around Tabletop car park, down the hill, onto Branding Yard Trail, onto GCD & then onto Greyhound Trail which is a nice bush trail where you always see grey kangaroos. All up over 90 minutes of enjoyment! :-)

Last day of Little Aths for 2008

Lots of fun today, the kids are excited, I mean the U6 group that I look after each week. A couple of the kids gave me little presents, very sweet. Santa visted the aths track today in a CFA truck, I walked the back of the crowd with a bag of lollipops handing out lollies to the kids that missed out.

No running for me today, I decided an early afternoon beer would be nice and then some wandering around the shops buying stuff....

Tan & gym

OMG how cold was it this morning for this time of the year, windy and cold, well under 10 degrees. I started my stroll (18:45) around the Tan wearing a light jacket and shorts and I never needed to take the jacket off.

After my stroll, I grabbed my bag from my car and strolled over to the gym for stayed there for 20 minutes, some lunges, squats and upper back work, then a 5 min of core and then some simple leg stretches.

Western Aths Christmas Gift

Each year my Club have a BBQ on one of the last training nights and we race a 120m Handicap race, heats and then 1st & 2nd into the final. We also look after the distance runners with a 1k race with a closed handicap using a 800m & 1500m formula.

I was the first place judge for the sprint and ran the 1k race. The Gift was won by Lexie (coached by Burkie) who is a 200/400/800m runner and 2nd was one of my girls, Celeste who is in her first year of aths, competing only with Little Aths but training with the senior Club. Today was her first intro to senior style racing, a big pack, older athletes, some young etc.

But to my running....I jogged three laps for my warm up and a couple of strides, nothing serious, whilst I wanted to run as fast as I could for 1k, I wasn't getting wrapped up with excitement either. The 'want' was 3:20 and the intent was to use some of the girls as my pacers, Belinda & Loren.

A big pack (40-50) started but I managed to put myself on the front line, took off and tried to settle quickly, but I got checked and needed to pop out wide to move around a few, 100m down and I spotted Bel, Talissa (13) & Amy (14), I surged and sat right behind them. Yep I know, what is a guy doing sitting on two young girls and one lady, well they are all faster and have all run sub 2:30 this year (even sub 2:25 for the youngsters). I went throught the first 200m in mid 37 and I looked ahead and I saw Loren (too fast girl, she has been .5-1 sec behind me lately). One lap down and the pack of four were all still together, quite close and yep I was still sitting right on their tails. Now down the front straight I could see we were catching Loren, with 380 to go we past her easily and was waiting for some movement, so I ensured I was on the outside now, 200m to go I felt Amy move a little (she wasn't going to hard, damn National Champs) and so I tried to pick it up, but the legs said NOT YET... I knew that poor young Talissa was trapped on the inside and I was prepared to let her out if she tried as it was probably more important for her, but she didn't move so... 120m to go, I moved up on Bel's outside and sat alongside her for 20m or so and then surprisingly I moved ahead (very slightly) but not to far, with 20m to go she was coming abck on me and when we hit the line she was faster but sllightly behind. 3:21.05 (18 sec off my PB), happy, but obviously I have gone a LOT faster in previous years but with my 2008 fitness I am happy.

Four laps to cool down.

The Tan and coaching

A nothing day really and I should have done more.... 2 easy laps of the Tan for lunch, no time, no watch!
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To the track late arvo for coaching, no running for me, except to time fast reps. 14 kids tonight; I gave them their programs for the next 2 weeks, a few runs away from the track, some excited, some not!

Tonight was fast work, fast 2x200, 2x150, 2x100; as fast as they could go for each rep, NO mucking around!!! And young kids do want to muck around, but the rule was, work hard and I PROMISE they would enjoy Monday's session (I told all of the mum's to bring spare clothes....). As my group had the entire track to themselves we used lanes today (perfect), 2 groups, 7 each fairly even pace except for the first boy (he is faster by 2-3 sec). Harley is an U12 and breaks 30 for 200, two other boys are high 31 & low 32, then loads cross in 33. Strangely and I haven't ascertained why (have been coaching only for a month), Harley U12 & Scottie U11 are brothers, Harley smashes Scottie over 200, but 100m Scottie beats Harley hands down.
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And to the comment I should have done more; I could have jogged to the track (Jo offered to pick me up, but I wasn't in the mood), I should have gone to pilates (but I wasn't in the mood)....

Track & VMC Meet

Tonight I wanted to get to Aberfeldie for the Vic Milers meet, 800m & Mile races. Jo was entered for the first 800m heat starting at 7pm, with a group 2:31 - 2:42 runners; I was hoping for a 2:38/9.

I still had a couple of kids coming to the track for a training session & as I wasn't racing I also needed a training set; on call 10x300 @ Claire's wanted 3k pace with a 100m float. I arrived early so I did 5 laps in lane 8 and then 4x100m strides before Claire, Chantelle & Bailey arrived. Chantelle only did 200m of the rep & Bailey only did 5 reps (slightly faster) before moving onto discus training (he is going to the Multi's).

A humid (ish) evening, the plan was to run 300m in 71/72 sec, this was for Claire more than me. It took a couple for her to get into it, she had a BIG morning swim session of fast work so I think she was tired, but eventually she got into it, I ran in lane 2/3 talking and encouraging.

Reps: 71 / 72 / 73 / 72 / 71, I then changed the recovery to 50m walk & 50m shuffle, the reps then were 70 / 70 / 70 / 71 / 70, a lot better. I then did 2 more reps by myself in 59 & 60, I'm fairly sure I could not have done that for too long, but they felt good but sadly 2 years ago I was racing 1500m faster than that pace. Then a cool down with Claire, 2 laps of jogging & a little bit of walking.
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I arrived at Aberfeldie, a decent crowd already, lots of Western Aths, Essendon & Melb Uni runners & a sprinkling of other Clubs were represented. Jo had already jogged and started her pre race ritual with TB. A bit of a chat & then off for her strides, one with trainers and then into spikes. I had done a bit of work with fellow coaches to organise a fair paced heat, not just for Jo, but for any girl who fell into this time slot and it was great to see all of the girls & ladies preparing themselves, so often there is only one women's heat, so to see three was GREAT. The plan was to run 37/38 for the first 200, a little more aggressive than her current times indicate, but I was confident of her racing grunt (a good thing) and I thought that her current endurance might be better than had been seen on the track, so far.

I moved to the 200m spot so I could call the times for the race (I stayed there for all of the 800m races). Jo started in a heat of 8 in lane 6, the first 200m in 35...shit, but sh was in the pack exactly where I thought she would be (I knew 5 of the starters), but still too fast ... maybe she could hold the pace, but then the next 200 was in 40ish, nup! But then maybe, she held the next 200m, but on the front straight with 80m to go, I again thought maybe....but then 20m later her legs went and there was NO sub 2:40 happening tonight. Maybe we were too aggressive and I say WE, I did encourage a faster start than normal, but still ahead of last year, so let the strong endurance period start.

A run & coaching

This arvo I ran from home to the track, 7.3km, very nice conditions, 19/20 degrees, very little wind and some sunshine, I arrived at the track in 33:15, which is the quickest and I wore my New Balance shoes, which felt good, not great, but good.

Once I arrived at the track I had a drink and then jogged 2 laps with Bailey and we chatted re the relays and I complimented him on his courage run and never give up attitude! Well done!

I then jogged two laps with the entire group (9), as per normal we did a lap of dynamic work and then a lap of surges and then broke into groups of 3 to do our 6x60m strides. Tonight's set was 10x200 in 40 sec with a 100 sec walking recovery, not to hard, but a solid set for these youngsters. Finished off with 2 slow laps.

A Sunday run & VLAA State Relays

A coolish morning and only a few at the Youies for many reasons, four of us started from Toynes Rd with Burkie on his bike and we made our way along the boring GCD, myself, Mel, Loren & Jo. After 12/13 min I thought to myself that were probably are running sub 5 min pace, a quick check with the girls and they agree that they should slow down, a quick check of the speedo on Burkie's bike had us running 12.5kph.

5-10 min later I decided a would move ahead and then come back at various spots, which worked for me. After 32 min of running everyone was at the Turntable car park, which involves a steady 2k of running up a hill which changes just under 100m elevation in that distance. From here as a group we took it easy going down to the Branding Trail. After 1k on the trail, myself and Mel went one way and Loren & Jo along Branding Yard Rd. Eventually Mel & I discovered some very wet paths and then a little river (normally no water) which we had to find a fallen tree to get over, eventually we all ended up back at Toynes Rd, a little wetter than we started from some light rain & then slight humidity.

46-47 minutes wasn't enough for me, so I wandered off by myself for another 30 minutes along some VERY wet & slippery trails. 76 minutes all up for me. :-)


The pic below are the $50 shoes I got at Smith St, bargain.

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Today was the running of the Victorian Little Athletics State Relays at Olympic Park, as a coach I had six kids from my training squad competing in various teams and the team I was responsible for the U10 boys 4x200m (below L-R, Bailey, Kees, Chan & Thomas), both Bailey & Thomas train with my squad, both are distance runners but handy over 200m.

Sadly the day didn't go well for them, they were in heat 3, lane 3 and started really well with Chan handing over in 2nd/3rd in very low 32s, Thomas worked really hard into the wind and remained 3rd/4th, but a mistake in the changeover saw the baton on the ground and some hands in the air. :-( But Bailey did as I have asked the boys over & over, NEVER give in, he picked up the baton which was in his lane and took off like an ANGRY but very fast boy and he caught the second last boy; Kees took over and moved comfortably into 7th position.

Bring on the Multi's & the T&F Champs, no batons or change overs to worry about, but of course, bring on State Relays next year.

Wet wet wet...

Friday night Little Aths - CANCELLED
Sat afternoon AV North West Region athletics - CANCELLED
Sat afternoon speed training (instead of racing) - You have to be kidding, it was wet, cold & windy - No way!


But I did manage to buy a pair of New Balance MR826GN shoes for $50....BARGAIN (I'll whack a pic on tmrw, I turning off so I can watch The Assassination of Jesse James on Foxtel, by all!

Gym, soccer & a short track set

In the gym for 45 minutes this morning, shoulders, chest, upper back, a little arms, obliques, lunges & squats, core & butt.
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Today was the semi final for the Plate Final, 5th - 8th, sadly our loss last week resulted in our team being dropped from 3rd to 5th....grrrrr AND can you believe it, we played 8th (Thunderbirds) who have only won 2/16 games and we lost in extra time to the Golden Goal rule, a penalty (which was deserved). FUCK is the only way I can describe how I felt.
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A quick set tonight, fast but short (in time). I eventually did 8 laps to warm up with some of the 17 year old boys and then some with Celeste and some of Burkie's girls. 4x200m in 1 or 2 sec slower than race pace and I did 2x150 with Lexie who was going slightly slower and then building the pace where she was FLAT out with 50m to go.

My 200m reps were: 31.90 / 32.02 / 32.23 / 32.95
I didn't time the 150m reps, but the first 30m was slower than I had been doing then the next 50m was very similar to my 200m pace and then from the 50m OMG, Lexie went at a pace that I COULD NOT!!! I did increase my pace but only for 30m (maybe)..., the second rep I just tried to hold a faster pace but the legs were not happy anymore. I finished off with 5 laps of the infield with various people.

DRMS

Well I kind of worked today....three days in a row the Victorian server for the Defence Records Management System (DRMS) was down for again and there is only so much work I can do with no documents....so after2 hours I went home!


So this made it easy to stick a 60 min run in today and I decided a flat dirt run was the 'call' for today, so I decided I would take advantage of the extra hours and make my way to the far side of the YY and run on the horse trails.


The above pic is from just off the freeway of my destination, but I was aiming for the other side.

This picture is nearing Toynes Rd and is a reminder that there are some hills in the west and I will have to arrange with the readers for a lazy 90 minutes over the Dec/Jan period....?

This picture is from the car park, all dirt, lots of 'fire trail' style roads with a lot of trees in the style of a plantation. I started in the direction of the fence for just over 1km before turning right and moving onto a trail along an old creek bed and immediately I could smell eucalyptus oil??? Whilst I knee there were gum trees everywhere, the strong smell was very different, so a quick stop and I smelt the leaves on a tree, WOW it was like smelling an oil bottle, but this was only in a few areas of the park. For those who do not know the area, this part of the YY park is used a lot by horse riders and bike riders who want to go fast.

The two above are 15 & 20 minutes into my run, just to give everyone an idea of the terrain. A nice run, 4:50 - 5:10 pace for 32 minutes, which found me back at my car, a quick drink and I dropped my shirt & phone (camera) and the back out again.

Its great being confident and comfortable, I have only been in this part of the park once before and I am very happy to run where-ever! Some was good and I will do again and some was shit and will not be seen again. 64 minutes all up, a great sweat and some sun on my back & shoulders, yay.
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Training with the kids tonight, was short sharp & over quickly, with aths on Fri and State Relays for the majority of the group on Sunday we did 3 laps to warm up, some drills, then they did 1x200, 150, 100 & 70, approx 1-2 sec off race pace.

Gym & AV Shield Round

Just 40 minutes in the gym this morning just after 6am, 12 min of easy riding on the bike and then some upright rowing, shoulder press, single shoulder raises and then some bi & tri work, I finsihed off with 5 min core work.
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For those readers not in Melbourne, it started raining in the west of Melbourne around 2pm and by 3pm it was pouring and continued doing so until 5:30pm, so the question I was being asked on my mobile by many was, "will we race tonight", well WHO KNOWS, but eventually it was confirmed by Clare who was at Aberfeldie, the meet was on, this was just before 6pm.

So the meet started but didn't finish properly. I couldn't care less if I got wet but I did not want to drive to Moonee Pond unless we were racing! So once I knew that the meet was happening, I jumped in the car for a 45 min drive. Once I arrived I started as a Club Helper, first I put the steeple onto the track, then down and then off, we were sharing these duties with Coburg. With only 5 parents here today and we needed 7 helpers, we had to struggle with athletes having to do duties, even though 5 REAL officials belong to Western Aths and they don't count, the new AV rules SUCK! Eventually a few more parents arrived.

Then 30 min before the 800m races I went for a 12 min run to warm up and then a few strides, yep as expected, the legs are heavy, oh well...I didn't really care too much. I lined up in the 5th heat which was called as a 2:35 heat, suited me and I guessed that I was probably ranked 4/5th out of the 10, I started slowly in lane one & at the cross over I was 7th, first lap in 76 and I was now 5th, back straight I moved into 3rd and with 150 to go I thought I might be able to move up into 2nd, but there was nothing left in the legs and then once in the straight a Coburg teenage boy zoomed past me and made me look like I was walking, I ended up 4th in 2:34. Whilst the legs were heavy, I actually felt the best after an 800m all season (meaning breathing etc). I then watched a few of the Wes Aths girls and in particular Claire who ran in the 4th heat and pb in 2:54.

With the rain starting very gently I made my way over to the 200m, in the final heat, crossed 4th in 30:11, happy with that considering. Watched Claire's pb in her 200m and then jogged in the rain for 10min with her, then home nice and wet. The relays were cancelled, probably due to the rain, lack of officials & athletes...

A solid Monday

I arrived home this arvo just before 4pm, a quick change into running gear and I grabbed a small towel and a T, rolled them up and off I went, running to the track to meet my junior group, 7.3km.

Like a well oiled machine, most of the kids were already there, some had completed their 2 laps and the rest were completing. I quickly had a drink and washed my face and got them all together (14 tonight) and took them all for a lap of dynamic drills/stretching.

Then 5x60m strides before starting 6x300m with a 100m shuffle. The majority of the group were aiming at 70-72 sec and a couple of the younger ones were aiming 75-78. I ran with the kids, generally in lane 2/3 and kept a group of 5 12/13 year old girls together, with a couple of boys leading. A good set, followed by the 'final' relay training session before the VLAA State Relays on Sunday.

With no one to pick me up (like last week as Jo is on school camp at Cowes), I ran home in 10 seconds quicker than my trip to the track. All up 18k.

Sunday morning

8.30am I meet up with a couple of kids from my squad, out for a 35 minute run along the Branding Yard Road and then onto a side trail off GCD, over to the Greyhound Track and back to Toynes Rd where the parents were waiting. Well done Hayley & Teagan.

I then ran the same course but at my pace, five minutes faster and then I joined up with Bel and ran an extra 15 minutes, 75 min all up.

Washed and vacuum my car (first time in a month or so), then vacuum and mop the house and do a few loads of washing.

I'm going out to dinner tonight with two fellow coaches, one (Burkie) who has just returned from the Pacific School Games, nine kids from Western Aths were selected for the Vic Team.

• Amy Cashin - Girls 14 years 2000m Steeplechase - Gold Medal (coached by Burkie)
• Courtney Scott - Girls 13 years 800m heat - 4th, did not qualifiy for final (coached by Keith Fearnley)
  Courtney Scott - Girls 13 years 1500m final - Bronze Medal
• Morgan Mitchell - Girls 14 years 800m - 2nd in heat & finished 8th in the final (coached by Burkie)
  Morgan Mitchell - Girls 16 years 400m hurdles, qual in heat & finished 6th in final (note she had to compete 2 years above her age group)
• Hayden Jacobs - Boys 13 years Shot Put - 12th in final (coached by his dad)
• Tom Temay - Boys 14 years 3000m - Bronze Medal (coached by Keith Fearnley)
• Callum Drake - Boys 15 years 3000m - 9th in final (coached by Keith Fearnley)
• Lachlan McDowell - Boys 16 years 400m hurdles heat - 4th in his heat, did not qualify for final (coached by Errol Hart)
• Pierre Van Jager - Men 18/19 400m hurdles - Bronze Medal (coached by me in 2006/7)
• Nathan Doherty - Boys 14 years 200m hurdles heat - 3rd, qualifying 9th fastest & missing the final (coached by dad & John Alchin)
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After some general food shopping and a good long black I came home and decided some stretching and inner leg exercises to get this knee in a better state would be a good idea, so a gentle 2.5k run and then 20 minutes of stretching and core work.

Well it was a good night...

I decided to go and have a few beers after work at Bear Brass in Southbank, the plan was 2 or 3 beers and then drive home. As the first 5 went down such a treat I decided the train would be a better choice and I was thinking I would be home 7ish...wrong

So this morning I was up early enough so I could jog to the train station, catch the train into the city, jog to my car and then pick up C & D for Little Aths.
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After having Subway with the boys I dropped them back home and then bummed around for a bit then I went for a 20 min easy run so I was nice and warm before stretching for 20 minutes or more whilst watching some Foxtel movies...very relaxing arvo with no commitments.

A tired Stu at the end of the day

Today was suppose to be a BIG day at work, but the server for our records managment system decided it didn't want to 'play'...so after a few hours I was lacking in work...so before my lunchtime soccer I strolled around the Tan twice in 36:12.

Then 2 games of football, the first with no subs was for my team Rangers), sadly we lost 3-2 and this may have dropped us from 3rd to 5th, just before the finals... :( Then I was asked to play as a standin for another team (Strikers). So a 8k run and 80 minutes of football playing midfield and forward meant I was a little tired. Back to my desk, still no server...... grrrrrrrrrrr
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The original plan for tonight was 'Hot 300s', but I knew Jo was tired (reports, reports & more reports) and I had already bashed myself today, so I amended to set. The plan was 2x200/2x150/2x120/2x100/2x70/2x50, the pace was 'fairly hot', approx 2 sec slower than 200m race pace with 3 min breaks. Tonight there were only seven in the group, due to school graduations, family stuff etc.

My times:

• 31.90 / 31.21
• 21.56 / 21.71
• 18.29 / 18.63
• 15.49 / 15.03
• For the 70m reps, we started at the 100m and started at stride pace and then accelerated at the 70m cone, the 50m we strode from the 80m marker. I didn't time the 70s or 50s as I was already running and didn't feel the need to muck around with my watch, my hand stop watch was with young Claire.

A casual cool down, 2 laps on the grass chatting with one of the 14 year old girls and then 2 more with Zac & Bel who had also finished up 4 the night. A bit of a chat with Bel about the discomfort in my right glute, more than likely the piriformis and I still have some aggrevation in the right knee, so two days rest and some ice and stretching is called for.

Running, coaching & pilates

Issues today resulted with me having to leave work at 12 to pick up Connor from school.... :(

So no lunchtime run, as planned, so Connor had to come to the track prior to coaching so I could run some laps. Whilst Connor practised some discus I jogged 5 laps to warm up in lane 8, whilst doing some gentle static stretching I chatted with Connor about his throwing.

I then jogged 15 laps in either lane 4 & 5 in 110-120 sec per lap, cruisy but moving, sometimes chatting with kids who were arriving early so they could jump, hurdle or throw (all depending on their personal pleasure). After my laps I chatted to Connor for a few minutes before completing 3x300m in 60 sec in lane 3, moving nicely, but I was aware of a niggling knee (which may be an under performing VMO) and a niggle in the right glute.
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Session for my junior squad, 5x200m, hot pace (just below race pace) with a 3:30 rest (including the walk back). After that session I immediately started General Training for WLAC, which involved warm ups, some drills for 30 kids and then allocating them to coached events (only a few helpers tonight), the majority stayed with me for running.
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Pilates tonight, 60 minutes, I have missed many sessions in the past month and I discovered that I have lost a little bit of core fitness and need to get back into my planks etc.

Gym and a regular track set...

In the gym just prior to 6:30am, some gentle weights to warm up and then a 35 min set of shoulders, chest and upper back with some oblique lifts.
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I arrived at the track at 4:45pm, strangely very quiet. I arrived at the same time as Luke (9 min 3k runner), for those who don't know Luke he is Cam's age and has continued to train very well evening though he has worked through a hairdressing apprenticeship and missed many races due to work, but still managed 9:01 last Tuesday night. We chatted and jogged five laps before Zac arrived and we continued on for another 3 laps. With the Pacific Sch Games & Aust All School Champs in ACT, we are missing many coaches and athletes (12 Wes Aths competing), so I looked after Burkie's group (most knew their session), mainly two girls who were to join my group, but one played funny buggers so I ignored her and moved on, the other trained magnificantly.

The set for the group with varying times depending on their current 800m form was a set we have done many times; 4x200 / 2x400 / 1x600 / 2x400 / 4x200

My times:

• 38.84 / 38.82 / 38.83 / 38.90
• 81.12 / 82.10
• 2:05
• 81.11 / 80.43
• 38.86 / 38.83 / 36.52 / 33.33

I cooled down and chatted with young Bec (Burkie's squad), a lovely girl.

The last month of the year starts

Well, in comparison to the previous five years I am MILES behind, the past four years I have run over 3000kms, not this year. Previous years I have been fit, not this year. But I still enjoy and I love my coaching, so all is good!

But I hope I can see a minimum of 200km for this month.
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Prior to running training with my junior squad I ran from home to the track, the intent was to cruise for 2k and then work, WELL work I did, a bloody strong head wind for over 4km...not happy, but a run was had on the road and a nice start to the month.



Once at the track I grabbed the kids (who had done their w/up with Jo) and took them for a lap of dynamic drills, then a few drills and strides. The set was 6x400m in 95-100 sec with a 60 sec recovery, an aerobic workout which all 11 did well and I cruised and talked in lane 3. A couple of laps to cool down and then relay training, which did not involve any running for me.

11k for me today