Some 200m reps during winter is always nice!

This morning out of bed just before 5am to watch the Champions League, whilst the result was not what I was hoping for, I sadly believe that the best team on the day won the game, deservedly.

I watched the game until 6am (we were losing 1 - nil), then a quickish trip into the city, jogged to the gym and took control of the big TV, straight onto ESPN, shit United are two down and the final 10 minutes we didn't look like we were going to score... :(

Whilst in the gym, 5 minutes on the bike and 5 min on the tready before some deep squats followed by lunges, then cable cross overs, bicep & tricep work, bench inclined sit ups, fit ball & med ball core work followed up with crunches.
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Tonight at the track, a couple of outer lane laps followed by 4x100m strides and then into 20x200m in 44/45 sec pace with a 100m walk in approx 60 sec, a nice steady set prior to a 10k road race on Saturday.

3:45 felt very easy, yes only 200m efforts, but nice and easy was how they all felt, with myself & David leading the pack we chatted nearly the entire session. Finished off with a 3 lap cool down.
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Last night the Man Mundine won again, but I ask the female readers, what do you think of Sonny Bill Williams body, if you don't like tatts then please ignore the sleeve, but OMG I was watching the highlights of his fight lasdt night, I would be running so fast and far away, he is 'built'!!!

Gym, indoor football & coaching session

Minimal running today, just over 2k on the treadmill. Gym set and a great win in my teams indoor soccer game, 4-1.

No running tonight with my Squad, too busy and I told the group today was about form form and form and looking comfortable but moving quickly.

Gym & Ballan Holden set

Chest, shoulders, lunges, squats and core - 50 minutes, to start the day.


Tonight's set along the Fed Trail was a 8 min run and then 4x4 minute efforts with 2:30 min recovery, a slightly shorter timed recovery and only 60 sec of walking and the remaining time floating at 6 min pace (according to Jo's Garmin).

I felt strong and easily could have done another 2 sets, maybe it is true, I am getting fitter and it is time to build this up now. Shuffle back for the cool down.

A few days off from running

A few days off for me, but not my squad, with Little Aths races, training pack runs and organising long running partners they all got out and I spent a good weekend with the boys, even though I did nearly stick their DS consoles 'where the sun don't shine'.


I even slacked off this morning and didn't go to the gym for my bike ride... :(

This evening I managed to squeeze into a steady 42 minutes along the Werribee river starting and finishing at Wyndham Park, then I picked up my squad and strode another 41 minutes with the kids in a different direction, the only difference was the pouring rain for the last 25 minutes.

Today I clicked over 200k for the month and 900k for the year, sadly my 2nd biggest month for the year, but it is going forward. yay


Tonight was my first Club Committee meeting as the President and having to run the meeting, etc.

A late start for work

Taking advantage of flexible working hours, I organised with my boss to get to work between 11am-12 noon, I took the morning off to go out to Bundoora to watch three girls I coach compete in their XC Champs representing their school in Year level races.

After crawling out of bed at the respectable time of 7am, I decided I could go for a light stroll as running this weekend will be minimal with my boys staying over etc.. So I went and ran a 5km course I have measured along Skeleton Creek.


Racing was very good, 3 top ten finishes, 4th & 6th in the Year 7 race and 7th in the Year 8 race. Claire (4th) ran a GREAT race and was very close to 3rd, a girl she has never beaten before, but all ran very well, but Claire's was a standout.

Gym & a track workout

45 minutes in the gym with Tania, we did 20 minutes on the bike at a steady pace followed by some upper back and core (planks planks & more planks), gotta love planks.


At the track tonight for a pyramid set for my squad, 1000m, 800m, 600m, 400m, 600m, 800m, 1000m at 96 sec per lap (4 min pace). With 3 of the girls competing in the the Co-Educational Secondary XC Champs (no idea what that means) at Bundoora on Friday morning I gave them a night of 10x100m strides with some drills and stretching. This meant a smaller group than normal, 5 or 6, with Jo missing the 1k reps due to school aths training prior to the set. Myself and David jogged just over 2k to warm up and then 4x100m strides, ready to go.

A few weeks ago I could not have done this set as well as I did today, whilst we missed the first rep and ran 4:04 the rest were right on and I was very happy in how I felt, I basically felt in control and this shows that I am getting fitter (finally), but still a long way off where I would like to be, but....I am improving.

Three lap cool down in the outer lanes.

Tan, gym & coaching

An easy lap of the Tan and then into the gym with 3 from work for 45 minutes, chest back & core.

I jogged 2km with a few of the teenage girls today and I ran the 4x100m strides and then stood and coached.

Just 6k today.

Gym session & Ballan Holden set

45 minutes in the gym today, a fairly normal set for me, an all round hit out.
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Ballan Holden tonight, a couple of newbies tonight, Harley (14) and Scott (nearly 12), brothers, both will benefit a lot from this session in 4-6 weeks, more so Harley as he is the distance runner and Scott 200-400m runner who plays footy during the winter and runs XC for the fitness.

We started with a 7 min warm up and then into 4x5 min with 90 sec walk & 90 sec shuffle. Before the session I was worried that I was going to crash & burn tonight, but happily I felt fairly strong and held an even pace.

Overall a boring session to talk about, running along a bike path, but the kind of solid set I am building my winter season around, but after Sandown it will be time to change it up a bit, by reducing the recovery, I bet that will not be popular, thankfully I'm not after a popularity award.

Werribee River run

Yawn, yawn & more yawning. Today I had to sit through a 5 + hour briefing regarding the White Paper and how it affects my agency as we are the Defence Acquisition agency and the Reform Program that we need to undertake so the Government can strip us bare so they can then buy buy & buy and look good...are you bored yet, well I was and by the time the briefing finished I was in such a blah mood that I decided I would use some time owing.



I arrived at Wyndham Park at 3:59 and off I started running along the dirt trail in the direction of Riverbend Park, my legs were very heavy and after 15 minutes I was still strolling with heavy legs! Once at Riverbend I crossed the river via the dam wall and started my run back via Presidents Park and then back onto the trail. Nearing Wyndham Park I made a detour towards Chrinside Oval and then ran down Watton St (main st), back to my start point in 48 minutes. I noticed Harley (14) had arrived, so I grabbed him and we took off for a run, 9:30 minutes = 57 minutes.



Then off for a 16 min stroll with my squad and then lots of pointing/coaching, a good Monday run, not to hard, not to slow etc.

Guess where I ran today?

96 minutes of running today, up & down was the call of the day and struggling as well. I started off nice and relaxed organising my first 65 minutes with Blair, we followed the group and after a 5 minutes we started to move up through the group and then continued on. The first 3.5km was a nice comfortable pace but then Blair and I left the others and we moved up to Turntable, fuk my legs were not happy, once at the top I found Blair jogging around a short 350m circuit then off along the rolling hills of Rockwell.

We followed yesterday's run, past Saddleback and onto the MTB trail alongside GCD, once at the Stockyards carpark we then followed GCD back to Toynes, 66 minutes. I then chatted with an injured tri guy who ran with us last winter and then I took off for 30 minutes with Belinda.

A tough but enjoyable run today, followed by a good cooked breaky and then a bit of shopping with Jo. May of my juniors ran today at the Bacchus Marsh XC Open Day, five podiums resulting in two course records.

Club Pack Run

Friday morning was in the gym for an all round set, predominantly chest, back & core, but other major groups were visited too.


Our Club Pack runs move about the place and this week the run was scheduled for the You Yangs, yes some of us visit the YY weekly, so we ensure that we select a trail that is visited by only a few and not often. We started at Big Rock and today I decided where the majority would go (yes I can be a bit bossy or at least very persuasive), but I also coached 4 of the group and I also know a lot of the trails in comparison to others.

I suggested a 50 minute course which could be extended by those who were doing their long runs upto 60/70/75/90 and two of the U20 boys did just over 100 minutes. The first 20 minutes of the run really hurt a few, constant hills until I got them onto a new MTB trail which follows GCD for 2km and then moves into the bush and snakes its way to the Stockyards (home of the State MTB course). We arrived at the turn around spot in 28 minutes and then split into smaller packs, I turned with a couple of ladies and some of the girls I coach and from here my run turned 'pear shaped', I needed to take on a 'carer's role' with an un-named person I coach, we had turned and were running down a steepish hill and this person had dropped to 15m off the back of the pack, I turned and gave some encouragement and saw a strained expression. To cut a long story short, the person said to me they had 'pooed themselves', the poor bugger. SO we walked back to the starting point, I'm not sure how bad it was, but they didn't want to run, so we didn't, gees I was cold when we got back to the parents.

So not exactly what I wanted, but as a coach I am prepared to make sacrifices, I did manage nearly 6km of hilly running.

Just the gym today

A very sore foot today meant no running, I had scheduled a light morning stroll and a track session in the evening, but I was limping, so the gym for me.

Instead of just completing a weights set, I split my 45 minutes between the bike, the stepper (yuk) and the FreeRunner machine. The bike was tough work, an interval session; then onto the stepper, whilst my HR was displaying 132bpm most of the time it was my legs that were screaming a lot after 7 minutes and then onto the FreeRunner which was just like running but with no impact and was enjoyable sitting in the mid 140bpm.

Then 10 min of an ab workout involving crunches and then planks.

Gym, indoor football & coaching session

In the gym for 50-55 min, chest, shoulders, upper back, arms & core.


Indoor football at lunch, another good win, 5-3. We are now 4th on the ladder (out of 12) and starting to get close to finals.


Training at the track tonight for my squad, I stood and coached, a few sore spots, so I decided to rest up.

The regular Tuesday set

I started the day on the Tan, 2km of easy running with one of the ladies from work, including some hopping, jumping, step ups, push ups, lunges and some planks.


This evening I jogged for 8 minutes before meeting up with my squad, then 8 minutes with them before stopping for some easy stretching, then 4x4 min of efforts 1km, 1km, 1km & 1.1km, very happy with the consistency. This is the first time I have worn Jo's Garmin for this session, I wondered if I was hitting 1k in the 4 min and I had two 13 year old girls only a couple of steps behind me, I suspect in the coming months of their good days and my not so good I think I will have some side company!

Finished off with a 1.8km cool down.

A Monday....again

Work.......hmmm nothing else need be said!


I started early, so I could enjoy 35-40 minutes prior to meeting my Squad at Wyndham Park. I started my run through the park, after 5 minutes I picked up my pace so I could keep my HRM showing 145ish and that is where I sat for the 30 minutes, 145-152bpm. My run was an exploring run and re-visiting some of the loops I take the kids over.

Once back at my car a quick change from my singlet into a T and I grabbed my jacket. A few minutes after 5pm, I took the group off for a 20 minute run, I took them along a few of the trails I had explored today and then we ran down Watton St (Werribee's main shopping strip), much to the surprise of many late shoppers seeing a group of 20 kids running and talking (screaming too).

For me I only ran two hill reps to set the pace and a 8 minute cool down. A good evening of running, a nice back up to a busy weekend of running.

Mother's Day

I tend to be a shit son and tend to forget birthdays etc, BUT Mother's Day I'm fairly good and this year I even sent a card and a small present. My mum doesn't see me or my boys a lot, I have such a busy life the 3-3.5 hour return drive (Murchison) just doesn't fit into my lifestyle a lot...I can hear many shaking their heads, but that is me! And to make matters worse, I'm not very good with the phone either! Whilst again I didn't visit mum (she was busy trekking around Beechworth for the day), I did manage to send a small present, the present was a CD of photo's made into a Windows Media movie with music etc, lots of photo's from my mobile etc, ala like below.




Last night I dropped my boys back at home with Julie just before 9pm so they could spend the day with their mum, this meant I could enjoy my long run in the morning. Jo & I picked David T up for our trek to the YY, with it being MD, I only had the only girl who is old enough to stroll along with the adults, she enjoyed 9.1km with us before we dropped her and a couple of other 13-15 year old girls back at Toynes Rd. Then a smaller group continued on, Jo moved in a different direction after 11.5km and then I was next to drop off the pack after 85 minutes.

Throughout the first 10k of the run we sat on an average of 5:25, my HRM was nearly identical to DT's, I seemed to be happily sitting 135ish for most of the trip. But around the 13k mark I noticed I was sitting mid to high 140's, the legs were starting to complain, so that was when I decided to call it a day.

Quads and the glute are a touch tired, but the calves and hammies are all good. :-)

XCR'09 Series, Round Two, Lardner Park 8km XC

The day started with Jo organising herself to get to an APS race and then me with my boys in tow I was off to a Little Aths XC race at 8:45am....hmmm, it would appear that we like XC racing...

Wet & cold was the weather here in the west and my Little Aths squad were racing in Altona on the hardest course in their WLAC schedule, a very big hill, but to be honest, if they race the hill well they generally PB as the majority of the 1k course is down hill.

After watching four Little Aths races, I returned home, made some lunches and packed the bags and the trek t Lardner Park was underway with Connor, Declan & Kaelan. On arrival we carted all of the Club stuff to near the finishing line, strangely this job was made easier with lots of little hands available.

My first job was set up our area and get all of the info out there, as Team Manager. Then I changed hats and took on the role of a coach with two girls in the U14's, one for the first time with AV, they both did well 16 & 17th out of 30 girls over the 2km course. Then a quick check on my boys, a quick chat with two ladies I coach re spikes (Jo was already convinced) and then I took off for my warm up, just over 2.5km of flattish running.

My race was 8km, 2x4km laps, I knew it was going to be a shit run, but I needed to be there running, I needed it for my season, my Club needed more runners and my fitness and ability to run hard needed it too!

I dislike running on grass and it really showed again today, 18:46 for my first lap and slower for my second, but to be honest, I don't really give a shit, last year I hobbled around walking with a serious achilles injury, this year I ran! 32:25 (Edit: 38:25) on my watch and the AV timing, shit and yes it involved a little bit of walking! I do not like very step short hills, my mind nearly always wins.

A very short 1k cool down to run my legs out after running 8k in spikes (to stop the slipping, not because I'm fast).

Then I watched some of the ladies race and then a long drive home after some Club Presentations, home just after 6pm....a long day.

The Aths TV show: http://www.youtube.com/watch?v=89zIrz0FN4w

Just the gym today

In the gym for 45 minutes, starting with 1k on the tready and then 5 min on the bike. Weights - upper back, oblique lifts, a little bit of shoulder, chest and then core work.


I picked the boys up tonight, a light dinner and a wander around the shopping centre, letting the boys choose their stores, so lots of toy sections.

Indoor football & a track session

I decided no gym today and enjoyed an extra 25 minutes in bed. Indoor football today at lunch, a good game it was goal for goal in the first half, 5 all at 1/2 time, but the second half was very different and it ended up a win to us 10-6. Yay us, the scores are high, probably because it is indoor and the game is played with a very aggressive attack style and it is a HARD job for the goalies!
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Track set tonight; 6x400m in 90ish with a 200m shuffle. Starting with a 4 lap w/up and then 4x100m strides before getting into the set, again I wore my HRM.

• 87.02
• 91.35
• 91.78
• 92.04
• 90.78
• 88.08

My watch doesn't retain the HR data, but my memory has the highs starting in low 160's and the highest was 172 on the 5th, I didn't note the last. Tonight I felt very comfortable, to be honest the session felt relatively easy and I reckon I could have done 4 more reps at that pace, which is great, as I couldn't 2 months ago!

I jogged a few laps with Claire, chatting about a niggle she is experiencing and upcoming races and just general stuff.

Ease it up

In the gym in the morning for a 55 minute set, lots of bits & pieces, but finished off with a good core workout of planks & then crunches. The plank set was; 45 sec front, 45 sec left side, 45 sec front, 45 sec other side; then a 30 sec rest then back into planks again, same set but 30 sec intervals. Then into 10 table top crunches, then 10 side crunches each side, 30 sec break and repeat. Lots of shaking during the planks and lots of pain during the crunches.


Tonight I strolled around the track with my group, a 12 minute warm up, then I did 1x100m stride and then watched the remaining strides, then 1x400m and 1x200m shuffle to set the pace. I jogged 5 laps afterwards chatting with various athletes.


Overall I should have run to & from the track, but work and time management happened today, but a freshening is ok too.

Tue at Ballan

In the gym this morning, 50 minutes of good work, a solid 15 min finish of core after some other upper body work.
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Tonight a good sized group met for our session, tonight a little easier with an upcoming AV XC race, the plan was for 4 x 4 min of efforts with a 3 min recovery (walking 2 min & 1 min of shuffle). For me, my first rep was run just under 4 min per k pace and I believe the other 3 reps were very close. I decided to reduce the session from 4 x 5 min due to the AV XCR'09 Rd 2 and a few of the other girls have had a few hard weeks.

The last few days I have been using HRM on one of the girls in the group, tonight I wore mine. Fairly happy with some of the results, after each rep the results were:

• 156
• 157
• 159
• 161

It is interesting noting the HR of a young fit 13 year old girl, next week I will pick a different 13 year year old girl. But overall a good solid set, which involved 8 min of warm up & a good 6-8 min cool down!

Just rolling the legs over

A coaching session at Wyndham Park this evening; as a reader you probably think as an overall package I spend more time worrying about others and I think that would be true; as a coach I have more than 20 athletes of various ages & many parents who entrust me with their preparations and ability to achieve their best, at this stage in their running life.

But I do consider Mondays an easy day, but I would have preferred to arrive 20-30 minutes prior so I could roll MY legs over, but... Once everyone was ready, we took off for a 15-18 min stroll, starting along the river, then a residential path, over the railway line, back down to the river, over the river (a rock path). We then re-grouped and ran along the path that circles Chrinside Park (home of the Werribee VFL Tigers). Stopping for some light stretching near the pool, we then returned back to Chrinside Park and actually run a lap of the ground on the boundary line, which the boys thought was pretty cool.

After some more running we finally returned to our start point after 16/17 minutes of easy running. Then the group broke into some drills & strides, whilst drills & strides sound easy, eventually the kids tire as their is no waling only drill, stride and then jog back for 8-10 minutes, I only do one or two of these, so my running is minimal here.

Then an hilly interval run with a shuffle for recovery and then back running fast again, 6 reps of this circuit, I only ran one, the remainder of the time is spent coaching. We then finished off with a 6 min cool down jog and some stretching.

This session will need to start earlier in a few weeks, it was very dark at 6pm.

Sunday morning...

It isn't winter yet and it wasn't too cold today, BUT, the Skins came out today, according to the Weather Channel is was 5 degrees, but by the time we arrived at the YY at 8am it was 6 closer to 7. I took off by myself for 20 minutes of easy pace running, then picked up my group and took them along GCD, starting on a hill (I know, how mean), we then moved onto a fire trail and then onto some 'real' bush trails, back onto GCD and up another sharp hill before turning around and returning to Toynes.

The group had run 27 minutes, which was enough for a couple of the younger girls, but I continued on with Elyse, Courtney & Jo & Mechelle were accompanying us for 6 minutes before we went separate ways, an extra 13 minutes for the two girls.

A quick chat with the mums and then off for another 35 minutes of running along some of the local trails, all up 93:25 of running today, the plan was 100, but that was suffice.

A beautiful blue sky morning with crisp temps.

Woodlands Historic Park

The first run for the month of May was a Club 'pack' run scheduled at Gellibrand Hill, it is strange that we name it so as most don't venture to the hill. We ran at the Woodlands Historic Park this afternoon, an enjoyable park with soft horse trails, rolling hills with lots of native fauna & animals.

I had one of my junior boys with me today, Bailey, who ran a nice controlled 8km run. Once back at our start point I had a quick chat with Leanne (Bailey's mum) and then took off for another 2.5km loop just to chuck a few extra k's in the legs on nice soft trails.

If the park was a little closer (44km) I would run her more regularly, a nice spot, anyone in the west should visit (just past the airport).

April's running stats

A better month...


April km's - 230km YTD - 718km, but by the end of April 2008 I had only run 244km, so I am WAY ahead of last year's debacle.

Injuries - minimal usage of r.shoulder (cannot lift above head), but NOT hindering running. Sore heel, but managing and NO gout... :-)

Excuses - read above and of course always busy coaching others.

Races - My first race since Jan 09. I ran a shite XCR'09 Rd 1, 6km XC at Jells, but I ran... :)

Upcoming - XCR'09 Rd 2 Warragul 8km XC and Rd 3 Sandown 10k road, 2 races is sufficient to allow me to train to race better in coming months.

Goals - Consistency and break 260km for May 09.

Summary - April was the most kms this year and in the BIG picture still very minimal and with little quality, but it was over 200km and I am happy ish. But comparing the start of 2009 to the first four months of 2008, I am very happy.

5x800m

In the gym this morning, 10 minutes on the bike, 10 minutes chest, 10 minutes arms & 10-15 min core.


Fewer runners tonight for various reasons, I ran 5x800m, but first I chatted with Burkie (fellow Coach and past Pres) for 30 minutes, then the Hoppers Soccer Club Pres about a few issues, hmmm already playing the politics game... :-)

I then got stuck into 4 laps in the outer lane to start my w/up, then 4x100m strides. My reps:

• 3:15, 3:08 (out of the zone), 3:16, 3:16 & 3:16

I'm sure I could have gone faster, but the plan is the plan. After the set, I jogged 3 laps and then took Claire aside to chat about her 3k XC school race tmrw and other upcoming races.

Gym & Wyndham Park with the Squad

I started in the gym this morning, 20 minutes upper body (light but high reps) and 20 minutes of core, using fit balls, med balls and planks, ouch.
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Indoor football at lunch, 9-3 our favour...
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Yay tonight I had my squad at Wyndham Park, an easy ish night for all, including me. An 11 minute warm up along the river trails, then for a select few some stair drills whilst the others did some more jogging as they all had school racing this week.

Then some simple drills over 15m, breaking into a 50m stride, then 4x100m grass strides. The squad then did a TT on a set course which they have done before. My next bit of running was our group cool down which was 7 minutes of easy running.

Ballan Holden endurance set on the Fed Trail

This morning I started in the gym just before 6:30am with Tania, we both sat on bikes for 10 minutes, then some upright rowing, more upright for me whilst T did mil press (I still can't lift above my head) and then oblique lifts. The 2nd set of exercise were shoulder raises (single for me) and oblique lifts again. Followed by some bi & tricep work, lunges and then 10 min of core work using med balls.
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Just five of us tonight on the trail, a few missing due to upcoming school XC races & the normal footy training. Myself, Jo, Claire, Elyse & Chelsea; tonight's plan was slightly different to the past 3 weeks, we did 5x4 min with 3 min of walk & shuffle for recovery. I sat slightly (I mean slightly) ahead of the girls, a really good set tonight and I felt in control and when required I could go slightly faster.

The big surprise was how well Elyse & Claire are going, the kids improve so much easier than a 42 year old slightly overweight man, whilst I am improving, they HAVE! Well done girls.

Thanks Mister President

Prior to meeting my training group I parked my car at the track and then took off for an easy to medium paced run along the Fed Trail in the direction of Werribee, the plan was 17:30 out and then back. Some of the run was on asphalt and then I climb a fence to run on the dirt trail that followed the same path.

An enjoyable run, I worked up a bit of sweat and enjoyed the 'roll', I was very happy with how my legs felt considering the 90 min stroll in the cold & wind yesterday. Once back at my car, a quick change in the car park, singlet off and T on and I grabbed my bag as I was chatting to a few of the group who were arriving. With todays run I finally broke 200km in a month for 2009, my biggest month of the year, I hope this is a small sign of kms to come!

Once in the complex I gave my May training schedule to a couple of the mums to check if they could see any probs. A couple of minutes past 5pm, I took the kids out for a 2k warm up. Once back we dropped jackets & tops and hopped onto the track and that was when the weather changed...bang a BIG load of rain hit the track and it stayed for 20 minutes +.

It made it hard to keep the kids going, but we kept doing the simple drills with shuffles back, but I had to keep them moving, some of the kids are so slight that I could see them changing colours. Anyway, a few left as their parents decided the pouring rain was too much (their choice), but the majority stuck it out, they know my rules - I will train no matter the weather unless the athletes are in danger. Bring a dry top/jacket, bring a towel, you will be fine!

5x400m with 200m floats in the rain, I ran with the slower group and a couple of my older member controlled the faster group. So cold & wet.
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Hence the title, tonight Western Aths voted in a new President.

90 minutes

No morning run today for me as I had the boys this weekend and I had arranged with David after he finished work we would meet at 4pm for a 90 minute run from my place. So out the door and we ran along the Skeleton Creek path in the direction of Hoppers/Werrribee, hmmm, windy and only 12 degrees and yep it was 4pm...

We crossed the creek at a little rock dam crossing, to get off the concrete & asphalt path and run on a gravel & dirt path still in the same direction, once on the dirt path we both discovered that dirt can easily become muddy & slippery, so for a few kms we ran with some extra weight on the soles of our shoes.

After investigating a rogue stone road that appears to have been built for the trucks and a new estate that is about to appear, then we turned and ran towards the city. For David this was a return down memory road, about two - three years ago he ran these trails a fair bit, so a few changes have occurred.

All up we ran 15.56km in 88 minutes, we ran in a few light drizzles bits, we ran with lots of wind, some behind, some across and lots in our face.

Whilst running is an individual effort I know I ran 15km this afternoon because of a friend and I know he said the same, mates are great!

On the bike

In the gym this morning at 6:30am, my training partner didn't train due to a head cold, but I decided I would continue on as planned. As my shoulder is giving me grief and I cannot lift any weight above my head on the right hand side I decided I would just ride and then finish off with some planks.

So I jumped on one of the stationary bikes, set it up for my height and then off I went, the first 3km I sat approx on 70rpm and then for the next 3k around 75rpm. For the final 6k (yep 12km, wow I can count) I was sitting anywhere between 78-85rpm. Off the bike, a quick wipe down and then I did 6x30 second front planks with 30 sec rest, followed by 4x30 sec oblique planks, again with 30 sec rest.

A ice easy start to the day, a quick shower and then off to donate platelets and then started work 8:30ish, which is late for me.

ANZAC Day tmrw, so I'll be up nice and early and at the Shrine of Remembrance at 5:30am with my 3 boys and Jo. So I'll see you there if you are one of the thousands.

Heavy & tired legs attempting a track session

Three laps of the Complex tonight to warm up with David and Blair joined in too, then joining up with the girls (Jo, Claire & Celeste) and a few of Burkie's girls who wanted to do my groups set. Myself & David were running 6x800 and the girls 6x600m.

With a good sized group and a couple of Burkie's girls coming from behind and then passing meant there was more than 10 in the group following Blair. After two reps it was obvious to me that I was struggling, but achieving 3:16, 3:15, 3:15 but breathing way hard so I finished with 600m reps and David followed Blair on for 3:08s, Blair was running 2:55s with ease.

I finished off with three easy laps in lane 8.


In hindsight I felt a lot better after the first 600m and consider changing back to 800m reps as I felt I was cheating, but I decided a sensible approach would be smarter.

A light jog

I arrived at Wyndham Park at 4:40pm, so I went for a 15 min stroll along the river paths making my way back in time to take my Squad for a 15 min warm up before breaking into some stair work and then drills and strides on a gravel path.

I then set up a set of cones along some grassy hills which involved ups, downs & flat with a shuffling distance before setting off again.

Back to Ballan

Just prior to training tonight I picked up my new contact lenses; I have been wearing a set of lenses for a tad over their expiry date...and let me tell you they become uncomfortable in your eyes, but when you put the new lenses in....wow so comfortable! :-)
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I arrived early and took off for a very easy 10 minute run. 5pm, only 8 of us tonight, out for a 7 minute easy run along the trail before we started the regular 4x5 min efforts with 3 min recovery (90 sec walk, 90 sec shuffle).

Whilst I know this set is working, it is hard and not very popular with some, tears and swearing was prevalent tonight and that was just the girls, you should have heard me... :-) To be honest whilst my legs felt tired, I actually felt very happy with my efforts, they felt even and controlled.

A good chat with the group afterwards, especially a couple of the parents and some birthday wishes to Claire who turns 13 tmrw.

Hmmm, I have sore legs

Oh well shit happens, especially sore/tired in my quads, everywhere else seems ok. But even with tired & sore legs I ran the 7km course to the track in 32:40, I was surprised when I looked at my watch for the first time going through the gate, I suspected much closer to 35 minutes.

Once at the track, I got my squad going, about 15 kids and a couple of adults, out the gate, I got Jo to take the more accomplished runners out for 22 minutes at approx 4:50ish pace and I took the remainder for 16 minutes, upto the hospital and then along the dirt trail upto the police station and back.

Once back I got the group to do some dynamic stretching, then strides, drills, exercises, drills, exercises, strides etc etc.. Tonight was a real 'blast for their legs', with the run and loads of 2x100m strides broken up with good strengthening exercises. I didn't do lots of these, I basically demonstrated and then stood around and corrected technique, but I did all of the strides, 12 or 14.

You Yangs today

Another week of soft hilly trails in my legs. A tad sore in the quads as a result of the únmentionable race', but I will get over it, I'm probably more hurt in my reputation, what a shit run yesterday, oh well I better get running and try to get fitter.


Today I strolled around with my juniors, moving back forth in the group, generally at 5:15 ish pace for 40 minutes, then by myself for 52 minutes along Greyhound Track to the front gate and then up to the Rangers Hut and back.

Tired, but happy to have run 90 minutes the day after that debacle.

XCR'09 Series, Round One, Jells Park XC Relays

Aths Vic first race of the Series and WLAC had a race too, so I started the day at President's Park at 9am to watch my group of kids, 19 from my Squad today, the race was only a 'trial 1km race'. Some good runs, especially Bailey, Brooklyn & Courtney.
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Once home from LA I finished organising all of my paperwork for today, as the Club's Team Manager (TM) for all of our XCR teams I needed to be super organised with finalising memberships, collecting relay money, distributing indiv & team numbers and dictating (yes I can be a bit of a dictator....) team orders for each division & category.

Ten teams today, Men Div 2, 4, 5 & U14 and Wmn Div 2, 3, 4, U18 & U16x2. All TM stuff seemed to go well and as one of the other coaches stated, "like a well oiled military operation', yep that's the way I organise stuff, if I can take a section of men into battle, then I'm sure I can organise a few XC teams.

Whilst I may be able to organise a few XC teams, I appear to be fucked at organising myself so I can run a half decent XC relay race. It has become apparent to me that since acting as the TM for the past 3 years I do not race relays well, I obviously get distracted. Ohh and to be honest I do not enjoy running XC, in my 7 or 8 years of running Club racing I have only had one good year where my XC races worked, it did happen to be my fittest year, but as a general rule, I would pick a road race over a XC anytime....But saying that, I'll be running every XC race to help my Club.

Due to many absences in our male Club runners I had to run as the last Div 4 runner, WTF am I doing in Div 4...oh well, I will race where I am required. Race....a funny word, I didn't really, I ran the last leg slowly, I did pass a few runners, but not many. Two laps of a 3km course, a few hills, lots of grass in 28:22.......................OMFG how slow, oh well I did what I needed to do to keep us in 9th position.

Not a run I will look on favourably in the future.

Track session - Same as last week

Gym in the morning for 30 minutes, 20 minutes easy on the bike and then 10 minutes of core work, planks and table top crunches.
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Two games of indoor football at lunch (a long lunch), the first game was my team, we lost 6-4, with one reserve. The second game I helped out a team who were short, so no reserves, drenched in sweat after two games.
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Tonight at the track I started with a 2km w/up and then into 4x100m strides, as I was 'racing' on Saturday I decided I would stop at 5x800m in 3:15 pace with a 90 second recovery. Like last week I had a group of 7 going around at the same pace but shorter reps which result in a longer recovery.

Steph 5x500, Celeste 5x600, Jo 5x600, Mechelle 3x600, Sue 4x600, David did 6x800 (not racing) & me 5x800. I felt good cardio wise, but the legs were heavy....hmmm, maybe too much this week, will have to wait & see.

Three laps in lane 8 to cool down.

Wyndham Park

In the gym this morning, but my exercises were carefully selected as my shoulder is NOT working. I could still enjoy my work out, but not as much as normal.
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A group of nearly 20 tonight, a couple of Burkie's group came down tonight as they wanted a change of scenery and nearly all of my group were there tonight. Poor Claire is still at home with tonsilitis.

We started with a short trip around the general park area and then onto the river trail and past the 'houses' and then back into the park, but in reverse today, all up 12 minutes. Then some stair work, then some drills breaking into strides over a 40m marked area. Then 5x100m strides on the gravel paths.

I then set a path of markers on the flat then up the grassy hill to a park bench with a 50m slope down before breaking into a 100m shuffle, I'm guessing the course with shuffle was 400m. We did 2x3 sets of the course.

I then had the group do 5x80m strides, the intent was to get every one to concentrate on their form when they were tired. We then finished off with a 10 min cool down jog around the park & river.

A good session with lots of variety, but working everyone. For me, just over 6km of running.

Back to 5 min on, 3 min off

Back to work today...damn! I started in the gym, just 30 min on the bike, steady pace, no upper body as my right shoulder is NOT playing the game (I can't lift anything above my head), so just 10 min of abs/core.
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Ballan Holden car park was the place of torture, a couple of extra runners tonight, YAY. A tad warmer tonight, but exactly the same set except instead of a 6 minute easy jog I went for a 7 minutes, then the 4x5 min efforts with 3 min recovery (walking for 90 then shuffling for 90).

For me, I did this set better today, but a few of the younger brigade didn't and I'm sure they think I am trying to kill them... :-)

Two weeks down and I am sure this is the set that will build stronger runners, my only regret is a couple of the boys can't do this set due to Aussie Rules training.

Yay another day off work

Did stuff today...nothing much, but happily no work and I enjoyed my public holiday.. :-)

I didn't change the time for training today, much to the dismay of many of the parent group, but I decided I would let training just be a part of the normal day and this also meant Jo & I could do whatever...

For training I took the group out onto the road for an extended warm up, splitting them into two, Jo taking one group for 20 minutes at approx 4:50-5 min pace and I took the other group for 15 minutes at approx 5:10 pace. Once back at the track we did some dynamic work, stretching and then simple drills and then 4x100m strides to get the legs going again.

From there we all did a mixture of slow lunges, squats, jumping, hopping & stopping, then 4 x 100m strides to get the legs going, again. Over to the stairs for a quick run up & down, then some hip flexor lifts on the stair, some jumping up and down.

We then finished off with a few laps of the complex and grass infield before moving onto some simple ab exercises, including finishing off with 3x30 sec planks and 2x30 sec oblique planks. A nice solid set to build strength for a long season.

Easter Sunday

No church for me, no eggs for me either, but strangely my oldest did give me some Cadbury favorites, I'm thinking his g.f has made him a lot more organised. My boys are in Sydney with their mum and visiting family so I didn't get to catch up with them.
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This morning I picked David up at 7:30 and we made our way out to the YY, we ran for just over 30 minutes and then picked up a couple of my younger runners, we ran with the girls for 4.5km before returning back out by ourselves for another 40 minutes to get 15km up, according to Jo's Garmin.


Many of the Wes Aths runners were enjoying a Easter rest or driving to Stawell.

Brimbank Park run

Saturday afternoon 35-40 Western Aths & WLAC runners meet at Brimbank No.1 car park for our first Club 'pack run' for the winter season. I ran with five kids from my junior squad and sent Claire off with a group of older teenager girls, my group sat on 4:45 - 5 min pace for 8kms, excluding a 5 minute period the group sat very close together, which was pleasing.

Track, 6x800m

Gym session in the morning, 20 minutes on the bike, easy pace, then some bench press, arms and core on the ball.
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At the track tonight with a group of 8, 4 adults & 4 teens. With myself & David at the front setting the pace and blocking some of the wind (not much wind, no matter what Jo says). Myself and David ran 6x800m in 3:15 (aiming 98-99 sec per lap) and restarted after 90 sec standing recovery, a few of the group ran 600m and 1 ran 500m reps, with mine & David's recovery.

With warm up & cool down a ran approx 7km or just over.

Gym & coaching

In the gym this morning with 3 trainees, on the bike for 10 minutes, easy start for 4 min, then steady for 4 and then quick for 2, already I was unpopular... :-)

We did a mixture of standing free weights, free weights on a 'fit ball' and then some core work using the mats & the ball.
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Tonight I had my group meet at Wyndham Park alongside the Werribee River, nice paths, nice grassy hills and some trails along the river. A mix of U9-11, a sprinkling of teens and 2 adults, plus me.

A nice warm up along the river and then following a trail past some nice 'river' houses and then back into the park, 10 minutes done. We ran some drills and strides along the stone trails before I past on the 'nice' news of a TT over a 900m course, with a 7 min break and then do it again. Times were recorded and we will do again in 1 month, I did the Coach 'thing' and stood and timed ... :-)


So for me, only a few kms of running.

Ballan Holden

For the next month, possibly two, I have moved my Squad away from the track and we are training along the Fed Trail, running alongside Skeleton Creek, we meet at the car park in front of Ballan Holden. The 'basic set' will be 4x5 min at effort with 3 min recovery of walking & jogging.

I decided that time efforts would be better with a wide range of abilities, distance based endurance reps as a group sometimes means the faster person ends up with a longer break or the slower person has a shorter break, so timed reps works well and away from the track will hopefully mean we will improve our pacing without markers.

Today we started with a 6 min easy run, a quick regroup so I could explain exactly what I wanted and off we went, of course a few of the juniors were off like rockets, but I past them after 90 seconds (ouch they are going to regret that). The jog/walk recoveries I turned and regroup everyone together before we take off again. After the second rep we turned for our recovery and started the return trip.

For me, I of course started too quick and the 4th rep was not as good as expected or wanted. With warm up, reps, recovery & cool downs a few kms are ticked off the diary.

I see this session as the quality set of the week for the next 4 weeks and hopefully after 8 weeks I will see BIG improvements in my running and more importantly the groups!

Back to track training, kind of

In the gym in the morning, 25 min on the bike, steady pace and then 20 minutes of weights and 10 min of core.
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Tonight was day two of my program for the juniors, but the first day at the track, as well as the distance group I have two 400m runners who do not want to run XC but they want to train, so for the two months they will come to the track once a week and every 2nd week they will meet me at one of the local parks for longer work.

Tonight we started with a 2km warm up jog, popular start for the 2 non XC runners :-) .
Then some simple running drills that I did lots of fault correction, then into the exercises for leg strength, lunges, squats, hopping, jumping and some stair work, all broken up with some 100m strides and finished off with 3 laps of the infield for a cool down and then core work for 10 minutes and some leg stretching. An easy night, but I'm sure there will be some sore spots (especially as a result of very slow lunges).

Return to the You Yangs for my Squad

Prior to meeting my Squad at Turntable car park at 9am, I arrived at 8:30am and within minutes of arrival I meet with Adrian who had been running for 60 minutes already, so I joined up with him for 30 minutes whilst Jo remained and chatted with some of my early arrivals.

With a quickish 6k in the legs I then took off along with the group, we made our way along Rockwell, this was a new run for the younger ones, we then turned off and out to BIG Rock, with a quick climb to the top so the kids could see where we were and see the views of Geelong and the coast. Then down and along the loop around the rock and then back to the start, just a short run just under 5k, then we did a bush walk for 65 minutes, followed by a smallish BBQ as a group.

OMFG how can 1k reps be sooo HARD

In the gym for 50 minutes, lots of chest, upper back, arms & core with Tania & Steph.
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Right...my group are in rest at the moment and I have had an enforced break, so its time to get going and start training. So the plan was David and I would meet at 5pm at the track, warm up, maybe do some strides etc and then ran 4x1k in 4:05-15 with an unplanned recovery time.

Bugger all at the track...thank goodness, minimal witnesses. :) We started with two laps of the Complex and then some gentle stretches and 5x100m strides. To set the scene there is a bit of wind and it sunny and warm (31 degrees) and neither David or I are fit and both haven't done a lot of endurance reps in quite awhile...

First rep, 4:01, yay us, we survived...we floated approx 200m on the grass back to the start point. 2nd rep, 4:05....fuck it is hot and the breeze in the back straight is annoying but we continue on and both agree we need to calm the pace a bit. The third rep we do survive 4:12 ish and we know there is only one more to go, but what the F is the go...since when did this become so hard? The 4th & final rep happens 4:12 again and we are both happy that it is all over.

We finish off with a couple of slow laps and a few stretches before calling it a night.


Note: finally 500km for 2009...

42

Yep another year has gone by!
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Training around the Botanical Gardens this morning, running, power walking, triceps dips on park benches, push ups, step ups & step downs, lunges, planks, crunches etc etc, a nice session with Tania & Mike.

March stat's

Such a familiar month....a third month way below where I would have liked, but shit happens!


Mar kms - 108km
Injuries - Plantar fascitis in the heel attachment, also whilst not an injury it stopped me from running for 5-7 days; Gout.
Excuses - Sensibility meant reducing the running to allow my heel to improve.
Races - I haven't raced since mid January, but I watched a lot of Championship races throughout March and as the coach of the athletes I too get nervous for them and also have I done a good enough job in preparing them.
Upcoming races - Aths Vic XCR09 Series
Goals - To run ok
Summary - A very average month as a runner, but as a Coach an excellent month and very fulfilling, PBs, SBs, State Medals and lots of satisfaction! :-)

Bike interval session

As per normal (well the last 3 weeks anyway), I was in the gym nice and early, a little earlier than my training buddy. I started with a 10 min easy ride and then I started the Interval 2 session for 20 minutes at Level 14, unlike the last time I did this set, I managed and wasn't told by the computer to try a lower level. Then we grabbed some med balls and did a stack of exercises and then finished off with a stack of core work, with the med balls .... of course. :-)

Again....in the gym

In the gym at 6:20am to ride for 30 minutes at a nice steady pace, then onto the bench press, then upright rowing, some arms & shoulders and then 3x45 sec front planks with 30 sec break and then 2x30 sec oblique planks.

The toe is good now and with confirmation of high uric acid in the blood I have decided to try the medication for 6 months and make small diet changes, but the doc did seem to think my diet was a lot better than most.


With my toe feeling a lot better, I organised a run with David, just over 40 minutes, which just gets me over the 100km for the month, how sad! We ran from David's new place along a few local roads and then back through a residential area.


My last Western Aths Committee meeting tonight as the Secretary, the next meet will be the AGM, I have nominated for the President's role...

Victorian Overage T&F Championships

Well done Jo, two Bronze medals and two season best runs on Sat & Sun. As a coach I am very happy with the results of all of my athletes, nearly everyone of them ran a PB or SB in their respective State Champs, so I must be doing something right to get 25 athletes pointing in the right direction.

As Jo's boyfriend & coach, I am very proud of her achievements this season. Sadly with my toe still quite sore I decided I couldn't run my 800m, if I did, I would have finished 7th or 8th.


Now with everyone finished T&F, they will all have some time off, but not for me, I have already had HEAPS of time off with a sore heel, gout and disinterest, so with my mate David returning to Melbourne I'm sure I'll get a few easy runs in prior to XCR09.

Jo is in taper

Taper taper taper and I'm not running either, still limping. I was in the gym again this morning, bike and weights.
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I agree with these statements and I thought I would share. This may be more important for the older and more developed athletes, but also very true for the younger athletes.

Patience, then more patience:
Runners, by nature, are an impatient bunch. They want results now. Often, when a coach advises a runner that the real results might be three, four or five years away the runner can't handle it and steps over that fine line between being correctly trained and over-trained, under the false belief that he or she can somehow quicken the process by training harder and harder. Unfortunately, the harsh reality is that results take time, building strength in a runner takes time, building huge levels of mental confidence takes time, perfecting endurance whilst maintaining speed takes time, there are no short cuts.

The majority of runners worldwide fall victim to not being able to plan for the medium and long term and end up falling by the wayside or deciding it's all too hard. Therefore, athletes need to learn to enjoy the journey, enjoy the day to day act of running and let results take care of themselves. If a coach can get this message into the head of a runner, then that athlete may reach his or her fitness potential, whether that runner is a fun runner, or a potential world beater.

Enjoying the Journey:
Above all else, runners must enjoy the journey that running brings. There is no way that a runner can consistently cover the miles in training unless he or she enjoys the process. When a runner enjoys the journey it also relieves them of much of the pressure of winning or 'making it'. It is the harsh reality that although most young runners start off with high ambitions, very few will every make it to the highest level. However, if the runner enjoys the journey then the realisation that such dreams might never come into fruition is handled much better. Furthermore, running is a great way to meet life-long friends, it teaches you discipline, worth ethic and much much more besides.

Dr Appt

In the gym at 6:30am for the third time this week, limping! Yep it is confirmed I have high uric acid and as my diet does not appear to be too bad (according to the Dr), I am now a PILL man on a daily basis.

Yes, I will make some small changes, but overall, it doesn't appear too bad.


No running and unless a miracle happens, I will not be running in the O40 State Champs.

Gout

Yep, its confirmed, my left BIG toe is bloody sore, I mean SORE!!! I'm limping and yes I still tried to run tonight at the track, but after three laps I was still limping.

And of course I am living with a grumpy athlete who is not enjoying her taper!

A ride without going anywhere

In the gym at 6:20am, I sat on the bike and watched the news, sitting on a steady pace and cruising along for 15km. Still thinking about the weekends efforts how good it all felt.

Less than a week until the Vic Overage Champs are to be run, I have entered the O40 800m, but I am only 50% chance of running, whilst my heel is slightly better, I don't think I should bother...pace & fitness just are not where they should be!


And to make things worse...my heel is still slightly sore and I can feel my left toe...I'm thinking gout is on its way back....hmmm bugger being old and having high uric acid levels.

VLAA State Track & Field Championships

WOW, two BIG days, lots of running at easy pace, warming up with my junior athletes, cooling down with some too, a great time to take the athlete away from all of the noise and the hustle & bustle of the grandstands. I'm guessing over the two days I ran 10km, maybe more, maybe less.


My post below is about my experience, most of it very good. 13 athletes, one bronze medal, lots of finalist and best of all, LOTS of PBs. The medal had very little to do with me, Gabriel had only been training with my squad for the four weeks leading upto States, his medal was in the 70m, all I did for him was work on his start and calm him down in the lead up and on the day, he & his parents appreciated it, which is great and he did run a PB, U12 9.41 for 70m.

Whilst I was very proud of many of the achievements over the weekend, probably the success story was Harley, an U14 boy who had never qual for States and was going to quit the sport, but his mum & dad asked him to do one more year with his brother (U11 who has made 3 State finals for the past 3 years). I worked on Harley's endurance aspects from Melb Cup w/e, he was then running 2:39 for 800m, with 2 weeks he ran 2:30, amazing what some control can do!!! Two days out from States Harley wanted to withdraw as he didn't think he should be there with a PB of 2:25, but the nerves settle and of course he ran. In his heat he ran a BIG PB of 2:20.13 and qual 10th fastest (Little Aths have 12 in the final), three hours later he backed up and ran a great 10th in the final in 2:21.78, both races he smashed his PB and not only did he qual for the State heats, he made it into the final and finished in the top 10! :-)

On paper, Chantelle was my most successful athlete, an U9 girl who finished 9th in the 800m and ran a PB of 2:56 (2:58 in the final) and 5th in the 400m final (75 sec), two PBs and two very good runs. But to say someone was the best is not true, they all did so well. Bailey two PBs in his 400m & 800m, not making the finals but running 2:43 in U10 800m and qualifying 13th and then running 69 in his 400m heat and finishing 9th fastest. Claire's PB in her 1500m in her first Little Aths Champs, Chelsea's efforts in her 800m heat (U11 girl) running 2:45 and then finishing 12th in the 1500m in 5:43. Thomas U10), not feeling 100%, still ran a brave 400m in 71 sec, Victoria's PB in her 400m heat, Demi (U9) breaking 3 min for the first time.

So many stories and other athletes too, but most importantly lots of great feelings for me and the kids and the parents! I was proud, parents were proud and I think the kids are proud too!!!


A few weeks off now for all of the kids.

Gym, cardio & some weights

I decided to go to the gym this morning by myself and do a cardio set on the bike to replace some of my running. I started 5 min easy (16mph), 5 min steady (18mph), then backed it off for 2 min back to 16-17 mph, then 3 min at 20mph (fuk), then backed it off for 2 min again and then 3 min at 21-22mph (loads of sweat and legs screaming), then finished off with 5 min at 16-17mph.

I then did some upright rowing and bench press before finishing off with 5 min of plank work.


Donated platelets this morning.

Gym only

In the gym with three ladies from work, I started on the bike, just rolling the legs over for 3k, then an all round weights session (chest, shoulders, upper back, arms, legs (lunges & squats) and 10 min of core).

All up 55 minutes in the gym.

NO running for me, time to let the heel settle as I know I will be too busy on the w/e for running.

Botanical Gardens

Minimal running today, the heel is not good and is becoming very apparent that the PF issues are here and need some attention. No arch issues, just heel pain on the outside generally and sometimes the inside. As I'm not a med practitioner and I have never had PF and I'm not sure if it is 'fat pad necrosis' I'll have to make an appt with one said med expert....grrrrr
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Well enough of that shit, this morning I cruised around the Botanical Garden area, some trotting, some very fast walking (not because of my heel). This morning I convinced Tania and 2 others from work to let me torture them in the park... :-)

Lots of lunges, push ups, step on park benches, tricep dips on the same benches, running up step grassy knolls and some stair work (hopping, jumping and running), not forgetting more push ups, crunches and to finish the set off with some front planks, oblique planks, front planks, oblique planks and some more front planks....

I ended up with four sweaty trainees and myself.
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This afternoon was the final session for my junior squad prior to the State Champs, very easy, more talking than anything else, I'm looking forward to a good weekend!

Gym in the morning & track in the evening

I started the day in the gym, 50 minutes, a good all round session. I started with 2k on the tready to warm up and my training partner was on the bike. Some upper body weights with oblique lifts, then squats on the smith machine and backed up with lunges. Bi & triceps, a little bit of chest and then core/abs with a little help from a med ball.

I bet the tummy will be a tad sore tmrw.
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This evening I started with 3 laps of the track, then some gentle stretching, 4 x 100m strides. The sets are starting to get easier for the squad; Claire's State Champs are on Sunday (1500m) and Jo in less than 2 weeks (400m & 800m, with a possible 200m/1500m).

I did the set next to Jo; 2x200m in 43 sec with a 200m float, then 2x200 in 39 with a diagonal walk back. I was finding the set easy but for some reason not Jo or Claire (who only did a partial set). Next up 600m in 2:15, then I ran 400m (300m with the girls)in 86 sec, then a faster 300m in 58 sec and 2x200m in 38 sec. I then jogged a lap of the complex, chatting with Clare re her state 1500m and then the following 2 weeks of rest. I then jogged for 5 min on the grass infield, dodging water and throwers (shot putters).

In the gym

Its been awhile, but this morning I spent just over 50 minutes in the gym. No particular concentration of any muscle groups, just an overall set using most groups. I did notice I could feel my abs from yesterdays crunches up the hill. I was happy the lunges & squats didn't worry me, some light weights for shoulders, arms, upper back, chest, lower back and core/abs, no leg work.




The Comedy Festival is nearly here.... :-)

Finally back up to date

Blogging hasn't been a priority, working hard, thinking lots about upcoming Championships for athletes I coach, also trying to get my lead up to the Champs right, so everyone can run the best they can.

Something had to give and the internet was it. It didn't help being sick for 3-4 days.
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Today I started with a light session in the Botanical Gardens, a couple of k's of easy running in dribs & drabs, lots of step ups onto park benches, lunges, sit ups, squats, crunches, stairs and finishing with planks in the rain. A great start to the day.


Tonight's session was yet again a changed session....a time trial was on the agenda, but 200m reps took over. I changed the entire 'make-up' of the set, building 200m reps.

The first rep was in 42 and for 10 reps we steadily increased the pace. The 8th & 9th reps were in 34, which was fairly comfortable for me; the final rep was flat out, 30.76. Basically this annoyed me, as it REMINDED me that I 'fluffed' my 200m races this season, why did I not break 30 sec....?

An easy 30 min stroll on Fed Trail

Many hours of flex time accrued, so I finished up early so I could re-new my drivers licence and then I changed and ran for 30 minutes prior to training my squad. Just a run to roll the legs over, nothing more, sitting just over 5 min pace according to the km markers.

This arvo was the final hard ish hit out for the juniors prior to their State Champs Sat & Sun week. I split the group into two, the distance group (800 & 1500 runners) and the remainder in the 2nd group. The short group did stacks of drills and short strides with their drills before breaking into 4x100m strides and fast 120m reps with a 50m surge. The distance group did a 1k slow jog around the complex and then 4x100m strides on the grass infield before running a 600m TT and 8 minutes later a 400m TT, tough but short.

I jogged a few laps whilst waiting for General Training and chatting with a friend who is off to Six Foot this weekend, his 12th.

Easy 200m reps at the track

Four laps to warm up in the outside lanes, then some gentle stretching, 4x100m strides before completing 6x200m in 39-40 sec with a 100m walk, then 100m float with Jo & Chantelle. That was it for them, I then continued on for another 4x200m in 37/38 with a 200m float.

My cool down was 7 minutes of very easy running, predominantly on the grass infield.

A public holiday in Melbourne

I started the day with a good sleep in, again 10 hours (which is a lot for me), a 25 min drive to the YY with Jo and I introduced her to a new trail which joined onto one she already knew. So a liesurely 30 minute run involving a few hills in the morning.
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In the arvo I ran to the track (7k in 31:50), an enjoyable run without it being too hard. I then coached the junior group which was fast but fun (sort of), it was relays of various distances, I only ran 1x200m at 90%. I jogged around the track, but nothing really mentionable, just keeping my eyes on the squad. I then finished off with running 500m of TT with one of my U14 boys who ran 600m hard.

No running home, Jo didn't trust me to be controlled or well enough to run 15k +.... I didn't really want to and enjoyed being picked up at the track....

Still not completely healthy

No long run, slept 11 hours last night and I am only just starting to feel better.

If I continue to improve I will run tmrw, but I want to make sure!

No running

I didn't work today, a head cold was the reason, I couldn't breath very well and was very lack lustre. I still managed to go to the Melb Aths meet at OP with 52 international athletes, a good meet. But I really should have stayed home, it would have been the better choice for my cold.


A couple of the kids from my training group had the pleasure of meeting Mr Powell in the car park afterwards, he was very obliging and posed for some photographs, I'll post shortly.

Training & then a Squad Dinner

I arrived at the track at 4pm and took off for a 30 min run along Fed Trail towards Werribee, once back at the track I jogged four laps with a few of the kids before getting them into to their drills etc. Then I joined in for 4x100m strides.


The group trained in cool windy drizzle conditions, the set was 4x200 and 4x150 @ 800m pace, I joined in for 2x200 & 2x150.


No General Training due to the weather and also as I wanted to get home, shower, change and get C&D organised (homework) before going out to meet my Squad for dinner. Tonight I invited both of my groups to join together for dinner and invited parents and siblings, all up 62 people attended dinner at Elio Family Restaurant (who have now offered my Squad a sponsorship deal).

Jo took the above picture from a distance with her mobile after my speech to the group, I thanked the kids and their parents for their support. They thanked me with a present, card and a SHORT thank you speech from one of the boys. I gave each athlete an individual letter detailing how I perceived their season and training efforts (well received). :)

A really good night!!!

:-)

Just a little bit of wind

.....................Well the Vic Police sent me a text explaining the dangers of today's weather, that's how bad the winds and temp were expected to be! The wind was BAD and there is NO other way of describing it!!! The temp, low 30's and by training, about 27.

Tonight's set was to involve 800m reps, well there was no way I was going to do 800m reps, running in the front straight was nearly impossible, I think if I went flat out I would be very lucky to break 20 seconds (& that would only be once). So 200m reps from the javelin run up to the javelin run up at the other end. Clare, Bec D, Jo, myself & Step were the group, we moved away from the front straight and other training groups up to the back straight near the 1500m start; lots of drills, strides and then into the session.

Different paces and distances, but for me, 15x200m with jog backs, most of the reps in 36-37 sec with a couple of 35s near the end. An easy ísh' set, the wind made us feel like we were actually flying.

Four laps of the infield to cool down afterwards.

Skeleton Creek and coaching

Away from work in time to get home before 4:20pm, quickly change and run at a strong pace to the track, just over 7km along Skeleton Creek and then Old Geelong Rd and onto Fed Trail. I was enjoying the run, little wind and loads of sun, so the shirt off (yes scaring a few).

I was just passing Ballan Holden (about 1.5k away from the track) and I noticed a couple of Burkie's girls on their bikes, they were waiting at the lights, I came along side them, scared them and then challenged them to a race... I quickly crossed the fwy (against the lights)..... :) I could hear Laura & Rachel yelling at me to stop cheating, knowing I had 1km to go I picked up the pace to as fast as I could go after 6k of solid running, crossing a few roads but I knew they were closing, a few hundred metres away they zoomed past me.... :) geeeees I was sweating and enjoying the run.


Once at the track I got my squad moving, warming up, drills & strides as per normal. For the second week in a row I spread my group around the track, Harley (14) with 600m reps, Bailey, Elyse, Chelsea, Demi, Chantelle with 500m reps, a couple at the 400m marker and then a big group at the 300m. The plan is for the 600m, 500m & 400m runners to run the same pace, but different distances; the 300m group of various ages were to wait for the final runner and then to work hard past in lane 3 and move to the front and stay there.

I ran with Harley, 4x600m in 1:55-2 min and then 1x500m (same pace) and 1x400m (slightly faster). A good solid set.

I then ran home, whilst a slower pace, I did discover that this was a tad too much for the day, with yesterdays run and today's set, the final 2k was not pretty....

Along the Federation Trail

Time constraints meant no trip to the You Yangs and lots of trips to Olympic Park over the weekend meant I could only manage 13km along Fed Trail, a flat run along Skeleton Creek.

February stats

Hmmm another very average month of racing, but....I'm fine with it, kind of!


Only 180km of running, minimal racing. Minor niggle, a sore left heel, not sure why, hurts on the outside of the heel especially in the mornings and sometimes a hour or so after a hard set.

But on a good note, coaching is going very well, lots of PBs, lots of qualifying for State Champs etc.

One of the girls competed in her first State Champs this weekend in the U14 1500m race, whilst we both knew she wouldn't be a contender, the day was about experience and trying to run a PB. Claire's pre-race Pb was 5:46, today she ran 5:41, she is pictured below, the only girl smiling and looking at the camera....that's Claire, the smiley girl!

A mind rest...

This week I have been away from my desk and have attended a Capability Lifecycle Course....I think I learnt about all of the logistical aspects of the acquisition & sustainment of Defence equipment, which is not my normal job family, but an overall development of my employability within the Defence Materiel Organisation.

This afternoon the course was finished off with a couple of examinations, yay....not! Both exams were 2 hours long and I needed nearly every minute for both exams. So when I got home I walked in the door, changed and was out the door for an easy 5k along Skeleton Creek, then home, shower and back out the door to pick up my boys and then into OP to watch some Youth State racing.

A few gentle k's for me

I jogged six laps with Cookie tonight before taking a coaching session with my squad and many of Burkie's group, none of the set sessions worked for me and I was happy to have the night off and concentrate on coaching & form.

12 kids from my squad are off to VLAA T&F Champs

12 out of 16 kids who competed in the Region qualifiers have made it to the State Champs, 11 in running events! WOW and I am very happy, many for the first time which is very pleasing!

Four of the kids are in hurdles, two in the 100, one in the 200, four in the 400m, 5 in the 800m and two in the 1500m, with a couple doubling in discus or a jump. Great efforts and a couple more weeks of effort to go.

The kids tonight did short, fast & few reps. I jogged a few laps prior, and during, just a few k's for me.

Steady work

Tonight I had one of the junior girls who couldn't train last night join the group, Chelsea an U11 girl who ran 5:46 at the Regions and will be going to States, so tonight's set would be good for her joining Claire, Jo & myself.

The set for Jo was 2x1000 in 100 sec laps and 3x800 in 98 sec, Claire & Chels did same pace but only 2x600 & 3x400, Claire is racing in the U14 AV Youth Champs on Saturday and Chelsea was in a different group and worked well.

Tonight I didn't work my pace, I decided to help the group with pacing and also trying to block the wind a little in the back straight. I started at the back and then after 220m I moved to the front and ran in front along the back straight on all laps tonight and for the two 1k reps I picked up the pace for the final 150m and crossed in approx 4 min pace.

Happy for the run after sitting in lectures all day....3 days remaining

Coaching & Committee meeting

Coaching at the track with the junior group, I arrived in time to run by myself for 15 minutes and then I ran 4 laps whilst the kids were arriving and running their 2 laps.

Then I took them onto the back straight to get away from the teenagers who were loitering around (whilst their coach is away, they are generally wasting time and getting in the way...). Tonight lots of dynamic drills and 4x75m strides.

Tonight's session was one group, but the kids were starting at various spots on the track and joining the group. With five reps planned, I joined the 500m rep group which had 5 in the group (1.55-58), 2 joined at 400m and then a group of 8 at 300 who were to wait for the last runner and then move around the longer rep group and finish strong.

So for me, 15 minutes, then 4 laps, 5x500m and two laps on the infield with stretching to follow.

Sunday running

From home I ran along Skeleton Creek for 32 minutes, then off to YY for 20 minutes before returning back to Toynes Rd and running just short of 7km with my juniors and Jo & Sue in tow.


Then myself and Jo went in to OP to watch a friend compete in the women's 5000m, she ran a PB of 17:11 and got herself a silver medal. Then we watched Pierre, U20, who I previously coached last season, he won Gold in the 400m Hurdles in a final of 8.


Wes Aths open athletes are having the best State Champs in our Club's 13th year, so far gold in men hammer, silver in men's SP & wmn 5000m, bronze in men 400m H, then 4th in men jav and final 8 finishes in men hammer and discus x 2. Hopefully the many U20 medals will see some more solid performances in the open categories in 2010.

A steady session for me...

After I dropped the boys back home after Little Aths I made my way back to the track to be a training buddy for Jo, a hard set for today and with 5 more weeks before the Masters State T&F Champs, there will be a few more tough sets...

A good warm up, 3 laps, then 3x100m of dynamic drills and then 4x100m strides.

For me, I found this a steady session, for Jo, a killer!!! As a training buddy, I sat in the outer lane of Jo and when in the back straight I moved forward in an attempt to block some of the wind and to provide a pacer. We did the following reps: 600/2x400/600/300/3x200 with some of these reps at 800m race pace and to say I was very unpopular is an understatement, but sometimes these sets need to be done and it was.

I finished off with 3 laps to cool down.

Fast 200m reps

I told the group of today's set, 5x200m, oh dear (or words to that affect) they reported, they knew 5 reps meant fast fast fast.

I did a longer warm up than normal for a Thu, as Jo wasn't arriving until after 5:30pm I decided I would continue on, so 5 laps of the track and then 8x100m strides, with the last few with the girls as we all started to group together.

Six of us, so we used lanes and took off in groups of two, I paired with Steph, her SB is less than .3 sec slower than my SB, but I always knew my ability to back it up with be better. The first rep was 31.7 and the second was 32.1, but Iknew Steph was going to start to struggle, as I was in lane 2 I moved back to alongside Steph, but this proved not to be enough so I moved into lane 3 for the last two reps.

Some of the girls were quite distressed and struggled on their last reps. Four laps of the infield for me to finish a fast night off.

Rolling the legs over, nothing special

25 minutes on the roads around the Vic Uni area, then a couple of laps in the outer lanes with some of the junior squad, then 1 lap of drills and 4x100m strides.

Today's set with the kids, 400 & 2x200 just slower than their 800m pace, then 400m, 300m at 800m pace and then 2x200m at slightly slower than 800m pace. I cruised in the outer lanes giving encouragement, a toughish session that left some of the kids really quiet. Note: Connor trained really well.

Whilst the kids were cooling down on the infield I jogged two laps with a couple of teenager girls who were helping me out today with General Training for WLAC.

A steady set of 800m reps

Today I split my training squad, a couple of the 200/400m runners joined with some of Burkie's girls who were a little lost as they have already Burkie's program that he left them when he went to China...so I joined the five girls together to run steady 200m reps, the first 120m steady and then build the pace and have a go in the final 50m. The others stayed with me for 5x800m reps, Loren, Jo, Claire & myself.

Jo's account is slightly different to mine, but the set was the same. Yep windy (as per bloody normal for this track) I started behind the three girls and worked my way through the first lap in 86 and then backed it up with 87, nice and steady.

• 2:53.4
• 2:56
• 1:27 (I pulled off the track as I followed some of the 200 reps girls and I wanted to chat to them about their form)
• 2:58
• 2:59

I probably should have done another rep, but didn't...I finished off with 4 laps of the infield.

A cruisy session for me & the junior squad

A busy day at work....arrived at the track and made my way onto the Fed Trail for 20 minutes, then at the track I jogged slowly with all of my juniors for 12 minutes, recovery pace.

Then a couple of laps of skipping, sideways stepping, criss cross, butt kicks etc. Then 4 strides of the infield on the grass, we all then finished off with 1500m pace, 300m, 250m, 200m & 150m.

The kids were very happy with an easy session which finished off with 10 minutes of stretching and then singing happy birthday to one of the mums...

Western Region Little Aths qualifiers

Today's post is all about my coaching experience, so if you want to read about Stu's running, then look for another day, as today's post is all about 16 kids I coach and how they performed at the Region Champs.

Did I run today, yes I did but only with kids to help warm them up or for a cool down etc....heaps of times throughout two days at the Newport Aths track.


As I mentioned above, 16 kids I coach entered the VLAA Region Champs in the hope to qualify for the Vic Little Aths T&F State Champs or to just achieve a PB and not worry about the States. One of the exciting aspects of this weekend was the three U13 girls were here for the first time along with the two U9 girls. The U13 girls were experiencing their first Champs, one because it was her first year of aths and the other two as they never thought they were good enough...sad but that is the thinking of some, but I encouraged these two girls over time, well done Elyse & Claire. Sadly Celeste had to pull out the night before due to a glute issue and missed her first experience, but there are many seasons to come.

Two long days of aths and my 3 boys were staying for the weekend, so this was an added layer to my busy weekend, Connor was competing in three events on Sat, long jump (which we decided he should withdraw from due to a growing heel issue), the 800m & discus. Declan & Kaelan were to hang around a lot!!! Thank you very much Jo for minimising these times...

I coach my squad to run and dabble in other bits & pieces, but primarily run with a preference for Little Aths kids on the 200, 400, 800 & 1500. But kids from my squad competed in the following:

• triple jump
• discus
• 60m & 80m hurdles
• 100m
• 200m
• 400m
• 800m
• & finally the 1500m

So just a few events.....you may wonder how can you look after all of these events, well I can't...the discus work was done by two other coaches; the jumping is done by one of the mum's in my squad and also natural talent of the kids; the hurdles....they do some work with Burkie and I ensure they are fit enough in between the hurdles. The 100m was two boys (U11 & 14, brothers) one shouldn't have and the other (Scott) is quick but is enjoying how his 400 & 800m are improving, but has qualified in numerous sprints at States.

I missed the hurdle heats so I could stay home until 10am on Sat, I arrived in time to warm up the 800m runners, nine kids and all ran GREAT and some finished 1st or 2nd and automatically qualified for States, but what I am most proud to say is they all PB'd, the smallest PB was 3 seconds and the biggest was 9 seconds and I felt very proud of their achievements and this was a real highlight of my weekend (excluding Connor's efforts which were great). Whilst there were other events on Saturday, none surpassed the 800m races, excluding how proud I was of Connor.

Connor can run, but isn't too excited about training or trying real hard, his 800m PB was 3:16, as an U10 boy this is average but he beats many boys at Werribee (generally finishes 5th), he ran 2nd last out of 17 boys but tried his best and ran 3:11. Then immediately after he made his way to discus; just prior to Christmas between me & him we decided this was an event he might be able to concentrate on without too much physical effort. He broke 10m just before Christmas (very average), but agreed willingly to do some work with one of the Wes Aths senior throwers (Fernando) and has improved greatly, throwing 14:52 at the State Multi's. I asked Connor to strive to break 15m, his first throw was 18m+ and eventually qualified for the final 8 and then threw 19:72 and finished 6th, I am so proud of his efforts and now he wants to break 20m!

Sunday saw the 400m & 1500m races and again every athlete achieved a PB, some even achieved PBs in the heat of the 400m and then again in the final. Only 3 girls from my squad in the 1500m and all 3 ran PBs, one finished 2nd in the U11 race and automatically qual and the other two girls ran a great races in the U13, PB'd and did their best by a long way. The boys in the 400m were magnificent, both Bailey & Thomas exceeded my expectations and finished 3rd & 6th behind last years Gold & Silver medalist and both may progress to the States.
________________

What a weekend, great efforts from the boys & girls and I feel very happy with my coaching, whilst I know that kids will continue to run PB as they grow, but for all 15 who raced, they all PB'd once, some twice and even a couple 3 or 4 times and I will take some of the credit.

Thanks for reading

An easy run and a coaching session

An easy 23 minute run along the Federation Trail from the aths track running towards Werribee, 12 minutes out and then I turned around, sadly into a head wind, but I worked fairly steadily and slower increased my cadence to return a little quicker.

Once back at the track, I reminded my squad that Jo was racing tonight in a VMC race and I wanted to leave at 6:15pm, so I would appreciate if they got into the swing of it all. I jogged two laps with the girls and then did some simple drills and then 4 x 100m strides.

Then whilst the girls got some blocks are out of the equipment shed and took them upto the 200m start I showered. Tonight was a light set for the girls, some block work with concentration on the initial steps, then we extended the run through around the bend.
__________________

Tonight I took my coaching hat into Olympic Park to watch Jo race in the 4th ranked heat with a slower heat after hers, this is the first time that the VMC have had more than 2 heats of women 800m, WOW. I was also there to help a couple of others from the Club tonight in the absence of their coach, Burkie is off to China to teach/lecture Law for three weeks.

Jo had the misfortune of being dead last tonight at the cross over and that was the way it remained until the final straight where she worked really well and past one runner and posted her second fastest time for the season, which was a good result as the squally wind was not good for 800m running.

Approx 45 minutes later there was NO wind, Jo was spewing, but all of the 3000m runners were rapt. Luke broke 9 minutes for the first time in the third heat, Narelle ran a BIG PB and finished mid 9:40s and there were so many PBs it was funny.

Indoor football is back

The first game of the Victoria Barracks Indoor Football comp commenced today, 5 a side, 2x20min halves played at our lunchtime and we started with a loss, 6-5. :(
A great cardio workout, drenched in sweat, and slighlty rusty.


Just a couple of easy kms prior to training my squad tonight.

Another day of running... :)

At the track, four laps in lane 8 and then 3x100m strides with the last 20m slightly faster. Joining in with the girls from my squad the set was 6x300m for Steph, 6x400m with a 10m walk & 100m float for Jo & Claire in 92sec and I ran 6x500m with a 150m float.

We started at the discus ring into the headwind, I started behind Claire & Jo and in the first 20m I worked to the front and provided some wind protection for them, then Steph joined us and tucked in behind. So for me the majority of the reps were into the wind and then on the lane 2 line, then at 310m I surged and took the inside line and moved ahead, whilst the girls stopped I struggled by myself into the wind and finished after 500m, then off the track and jog back to Jo & Claire. Whilst jogging back I always had a quick chat with Steph.

My reps were a tad slower but consistent:

• 1:51, 1:51, 1:54, 1:52, 1:51, 1:48

The third rep we had the misfortune of a girl from another group stopped immediately in front of us, which caused a major check.

Just a couple of laps for my cool down, lots of chatting re upcoming finals and state champs with some parents and kids.

Some time along Skeleton Creek and the Federation Trail

7km to the track (33:48) and 7km back (33:18), just a run, not too fast, not too slow, just a casual run, clear the head, get a few k's in the bank and to get me to the track in a more economical manner.

Once at the track I got my growing group straight into their laps, 2 in lane 7/8, then onto the back straight for 8-10 min of drills and strides.

The plan for the kids 2x400, 2x300, 2x200, 1x150m, I wanted them to aim to be slightly slower than their 800m pace, but a few were closer to the 800m pace. I did all of the reps and sat mid pack, with most reps at 86 sec per 400m pace.

All up 16km for me.

Happy birthday Dad

Off to the You Yangs without Jo today as she is racing in the afternoon (if the rain stays away) and as there was racing today the numbers were down big time, only myself, Cookie, Adrian and Bailey.

I arrived at 7:50am and I took off for 35 min by myself around the Branding Yard roads & trails. Then I took Bailey up along GCD and down into an area that he hadn't seen before, some of the trip is completely off road, no real trail just following an old creek bed which eventually loops back onto GCD.

After dropping Bailey off after 32 minutes I took off onto the Branding Yard Trail and that is when the rain hit and boy did it hit, BIG drops. But the rain was pleasant and I continued on and enjoyed the cool sensation, finishing up with another 35 min of running, all up 100 minutes.
_____________

I spent the afternoon watching Western Athletics compete in the North West Region Finals at the Newport Aths Track. We had 5 teams, Wmn Div 2, Wmn U16, Men U16 & 2 Men U20. We finished off with two Premierships, easliy winning Wmn Div 2 and Men U20, the U16 men finished 2nd, so three teams into the Shield Final (Statewide Club comp).

OMFG

Last night Jo & I caught up with David Nicole who were visiting from Warrnambool before going to Bali for 2 weeks, as per normal, LOTS of good conversations, LOTS of good food and yep you guessed it, LOTS of good beers (Coopers and Stella)...

So Saturday morning, a little bit tired and slightly 'under the weather', I checked the WLAC Hotline at 7:30am, yep Little A's is on. C & D didn't want to compete in the expected hot temp and after spending last w/e in the sun, I wasn't surprised.

I arrived at 8am to help set up, it was only 24 degrees but we all knew it was going to get hot. 8:35 we started and for 30 minutes there was no wind, but then the northerly arrived and the temp started to build. By 9:45am it the Exec Group called the meet off, it was hot and VERY windy, after packing up, into my car at 10:20 and it was 39 degrees.

Mid afternoon 45 degrees at every Melb weather station and sometime later Avalon AP, Melb AP both recorded 47 degrees....OMFG, I have never experienced such horrible condiotions in Melb.
________________

AV North West Region final was scheduled for today but yesterday the Region Committee decided that we would re-schedule until Sunday afternoon, which I am not happy about as so many athletes are unavailable, but I do agree we could not compete on Sat, but I believe it should have been cancelled like the Eastern & Bendigo Regions did!

A killer session

Who says you have to run a long way to get the runner's high....but tonight it took an hour or two before the 'high' arrived....


Jo was expecting to arrive at the track tonight at 5:30ish and as I wanted the girls to do most of Jo's set but also I wanted to run them through 600m at 3 min 800m pace, but to run it controlled. Four girls, 1 regularly runs sub 3 min and two run 2:55-2:59 and one should but doesn't and generally gets 3:10 or worse... First 200m in 44, then 45, but then Steph dropped off, I got the other three to stick to their pace and I stayed with her, we crossed in 2:20. Not yet...the endurance just isn't there, but she did say she now understands what I expect in the first 200m. As we finished Jo arrived, so I told the girls to jog/walk a lap and then relax until Jo was getting into her strides (3x100m) and they could join for her last 2. Whilst this was happening I did easy strides on the grass, lots.

HOT 300m reps with 5 min recovery. Tonight Michele joined us, she was very nervous, she has done a few of my sessions but generally on Wed when her son trains with me and generally alone without the worry of faster runners around her, but she did well. She warmed up with Jo, as they ran together on the weekend Jo was able to calm her down a tad. I told her we would be working very hard and she should aim at 85-90% to ensure she survived.

Myself, Jo & Michele did 5x300 and the junior girls (x4) did 3 reps and this HURT. My reps steadily slowed and I got closer and closer to losing control of my stomach, but didn't.

• 49.3
• 50.5
• 51
• 53
• 53

The 5 min recovery felt more than enough after the first, but after that I always knew some extra time would have been great.

A few laps of the infield afterwards and then home, about 2 hours later I felt VERY satisfied.

Squad training & then General Training

I arrived with C & D at 4:20pm, so with 10 min before training started I jogged 4 laps and then dropped another 2 with some of the kids all in lane 7/8. Whilst the kids did drills I watched and coached and then did the 2x60m and 2x100m strides, I start after the kids and cruise behind and watch form.

With a bucket of cold water and towels at the finish line I split the group into 2 groups of 8 and we did 8x200m. I sat in lane 3/4 encouraging and going through most of the reps in 38-40sec depending which group I ran with and how wide I ran.

A couple of easy laps and then running general training which is predominantly my group doing some other disciplines.

At the track

Got to the track & jogged five laps with some of Burkie's 17 year old boys, chit chat about stuff and then I started convincing my girls to get their butts into gear.

I joined the girls and did the normal 3x100m strides and a few basic stretches & drills. Tonight 5/6x300m with a 200m float. As per normal I start behind the group and slowly catch the group, the first 3 reps were in 59 sec, I noticed that Steph was starting to struggle so as I caught her on my 4th rep I stayed with her, she was experiencing a stitch but still hit her time. On the next rep around the 150m she started to wheeze very badly (never has occurred before), so off the track, I walked with her for 5 min or so before the girls had finished their set and then she walked/jog with them.

I jumped back onto the track and did 2 more reps and then finished with 3 laps to cool down. About 7k tonight.

A couple of runs with some track time

I ran to the track from home, 7km in 31:30, which was a good work out, lots of sweat and I made it just after 5pm (starting time).

The kids ran 300m with a 100m float x 5 and I had another group doing very fast 120m reps. I ran two of the 300m reps in 65 with the front group and then I continued to jog on the grass infield passing on suggestions.... then I joined Scott for an extra 2x150m reps, fast!

Then after stretching, planks, sit ups and chatting I jogged back home at a much more comfortable pace, 35:15.


15km for the day.