Arrive by myself at the You Yangs at 6.35am, very early, very dark, cold & very wet. Its lightly raining, and it continues too for the entire 90 minutes that I trudge around the YY park.
I hop out of the car, tights, gloves, T & beanie. It's so dark with no natural light yet and of course no street lights, luckily the first 10 minutes or so are on ashphalt. Light rain and very dark, strange surrounds, a bloody wallaby jumped out in front of me and made me jump out of my skin......
My beep went on my watch at 7am, still dark and I am surrounded by trees and of course the clouds are keeping it darker than normal. I set on GCD until the latter part of the run, waiting for it to light up before I go investigating on unknown trails, adding onto my distance, very busy this morning and I want to be home by 8.30ish.
Finished my run, towell down, shirt off and put on a dry beanie and a running jacket, and a blanket on my car seat (forgot track pants). Drive home, 25 minutes, legs are getting cold even with the heater on...
A nice run, happy to have completed. A party with Declan's friends this morning in Altona, 15 little friends.
A very good day!
Sunday, 19 June 2005
Saturday, 18 June 2005
Sat 18 Jun, U20 State Cross Country Championships
Cameron, my son who turns 18 in 3 weeks (for the few who haven't heard me go on about him), raced in the Victorian Schools State Champs today, this is the best of the best who still attend school across the State.
Cam finished 10th today in a 4x2k lap race at Bundoora, this is the best result (5th attempt) in this very classy competition for him and his first time of being selected for the Vic team at the Nationals to be held in SA in late August. Dad, his coach & athlete are very proud. And with his team mates finishing 7th and 14th (a possible selection) they are all on a 'high'.
Very happy with this result as Cam has been nursing an upper back problem which results in a breathing difficulty when he tires and is really pushing himself, so he has been having 3 or 4 physio sessions a week for the past 3 weeks ($$$), but it seems to have helped considerably.
Unsure if he will be in the No1 team or No2 team (complicated system), but he will be going to Adelaide wearing his Vic uniform for the first time in a Cross Country event (last time was U18 2k Steeple at the AIS).
For those wondering, yep a few $ will be spent here to represent his State at the highest level, hoping for $ assistance from his school and maybe even his employer has mentioned something (MacDonalds). I hope so!
Cam finished 10th today in a 4x2k lap race at Bundoora, this is the best result (5th attempt) in this very classy competition for him and his first time of being selected for the Vic team at the Nationals to be held in SA in late August. Dad, his coach & athlete are very proud. And with his team mates finishing 7th and 14th (a possible selection) they are all on a 'high'.
Very happy with this result as Cam has been nursing an upper back problem which results in a breathing difficulty when he tires and is really pushing himself, so he has been having 3 or 4 physio sessions a week for the past 3 weeks ($$$), but it seems to have helped considerably.
Unsure if he will be in the No1 team or No2 team (complicated system), but he will be going to Adelaide wearing his Vic uniform for the first time in a Cross Country event (last time was U18 2k Steeple at the AIS).
For those wondering, yep a few $ will be spent here to represent his State at the highest level, hoping for $ assistance from his school and maybe even his employer has mentioned something (MacDonalds). I hope so!
Sat 18 Jun, early run in Hoppers
Out the door 6.30am, 7 degrees according to Foxtel weather channel, but with soccer for Connor & Cameron's State Cross Country Champs, this is the only time I will squeexe it in.
A 11.2km course from my front door, ease into the run, gloves, T & tights, get to 15 minutes and then pick it up to 10k race pace until 5 min away from home where I settle into a cruise.
Shower & change, porridge for breaky, and off to soccer, watch the U8's & U7s play 2 friendlies... :-)
A 11.2km course from my front door, ease into the run, gloves, T & tights, get to 15 minutes and then pick it up to 10k race pace until 5 min away from home where I settle into a cruise.
Shower & change, porridge for breaky, and off to soccer, watch the U8's & U7s play 2 friendlies... :-)
Thu 16 Jun, lunchtime run
Today I decided I would try and dodge the cool morning and run at lunchtime, but 15 minutes before I started I checked 'weatherzone.com.au' and it was only 11 degrees and it was starting to lightly drizzle......
Up & down the stairs at work, first forgot my security pass and second time I forgot my watch, grrrrrr! Made my way out of the Army barracks and along the Tan to the 'pillars of wisdom' hoping to catch up with my uncle, not a planned visit, just assuming he would be there, but no, so I made my way down the road and over to Goschs Paddock and around the MCG's outer parks and over & around Fitzroy gardens, sitting on 4.30 pace.
Run here & there and made my way back to St Kilda Rd thru some parks I have never seen before and ran for 40 minutes, 25ish at 4.30 pace. Nice run, got to wear a singlet and shorts, but it was a little fresh.
Up & down the stairs at work, first forgot my security pass and second time I forgot my watch, grrrrrr! Made my way out of the Army barracks and along the Tan to the 'pillars of wisdom' hoping to catch up with my uncle, not a planned visit, just assuming he would be there, but no, so I made my way down the road and over to Goschs Paddock and around the MCG's outer parks and over & around Fitzroy gardens, sitting on 4.30 pace.
Run here & there and made my way back to St Kilda Rd thru some parks I have never seen before and ran for 40 minutes, 25ish at 4.30 pace. Nice run, got to wear a singlet and shorts, but it was a little fresh.
Friday, 17 June 2005
Fri 17 Jun, early
Out of bed at 5.20am, get ready to get into the city early, via Connor's friends & Childcare and get me out for an easy 45-60 minutes, but NO... Connor awakes and starts vomitting everywhere, well wife was running a course today so its me.
A quick check of the watch, 6.10, wife confirms she can leave no later than 6.45am, so out the door for an easy 20 minutes, and I will do a 20 minute stretching session when I get home. :-(
These things happen and a bit of maintenance is always good.
A quick check of the watch, 6.10, wife confirms she can leave no later than 6.45am, so out the door for an easy 20 minutes, and I will do a 20 minute stretching session when I get home. :-(
These things happen and a bit of maintenance is always good.
Thursday, 16 June 2005
Wed 15 Jun, semi long run
Weight this morning, 79.5kg. Cool morning, coolmax T & tights and I make my way down St Kilda Rd towards the bridge and start running along the Yarra. With the knowledge of my boss not in today, my start time is not too important, so I am thinking 80 mins.
I start a little too fast and pass St Kevin's College and few minutes earlier than I thought I should have so I slow down a little. Its here I cross the long pedistrian bridge which has red cushioning (?), I continue on until I pass Kooyong Tennis Centre, I walk for 1 minute and then turn around, walk for 1 minute and then recommence running.
A beautiful morning, clear sky, sun coming up and lots of steam coming from my body.
I have finally worked how to do my blogging at work, which is cool, especially as my computer has died at home and is with a technician ($$$), I'm thinking its time for the 6+ year old machine to move into the kids play area and for me to get a new box & of course a flat screen (& Julie agrees, I better hurry up and buy before she changes her mind).
Thu session to be done at lunchtime.
I start a little too fast and pass St Kevin's College and few minutes earlier than I thought I should have so I slow down a little. Its here I cross the long pedistrian bridge which has red cushioning (?), I continue on until I pass Kooyong Tennis Centre, I walk for 1 minute and then turn around, walk for 1 minute and then recommence running.
A beautiful morning, clear sky, sun coming up and lots of steam coming from my body.
I have finally worked how to do my blogging at work, which is cool, especially as my computer has died at home and is with a technician ($$$), I'm thinking its time for the 6+ year old machine to move into the kids play area and for me to get a new box & of course a flat screen (& Julie agrees, I better hurry up and buy before she changes her mind).
Thu session to be done at lunchtime.
Tue 14 Jun, track/speed session
Arrive at the track and find there is going to be a group of 4 tonight training, excellent, all (kind of) agree with the 2x2k & 3x1k session, 2 min jog/walk recov. We do our warm up within the VUT Complex and do 3 laps, just over 16 min, some stretching and then get into it (forgot my stride throughs).
Start off 3:46 & 3:50 for the first 2k, very happy nice start, a 2:10 recov off again, this tim 3:49 & 4:05 not sure what happened here, lost concentration and didn't push thru??? 2:15 break and into the 1km reps, 3:55, 3:57 & 3:50. Happy with the session and completingthe extra km compared to normal, will do again in 2 weeks and will work harder to ensure all are under 4 minutes and work on the recovery, concentrating on the 2 min and not allowing myself to creep over.
Jogged home, just over 16 minutes. Found myself very tired 2 hours later and very hungry (even after a big dinner). I think the past few weeks is starting to catch up with me, I have been trying to concentrate on loading the weeks.
Start off 3:46 & 3:50 for the first 2k, very happy nice start, a 2:10 recov off again, this tim 3:49 & 4:05 not sure what happened here, lost concentration and didn't push thru??? 2:15 break and into the 1km reps, 3:55, 3:57 & 3:50. Happy with the session and completingthe extra km compared to normal, will do again in 2 weeks and will work harder to ensure all are under 4 minutes and work on the recovery, concentrating on the 2 min and not allowing myself to creep over.
Jogged home, just over 16 minutes. Found myself very tired 2 hours later and very hungry (even after a big dinner). I think the past few weeks is starting to catch up with me, I have been trying to concentrate on loading the weeks.
Wednesday, 15 June 2005
Mon 13 Jun, Public Holiday & recovery
With the public holiday a large contingent of Western A's made our way to Wyndham Park at 9am. Wearing beanie & tights I went for a slow run with some of the sprinter girls (who are slowly introducing distance to their system), we ran for 42 minutes approx 5.15 pace, a great pace for my recovery after the near 2 hours around the YYs.
After finishing running with the girls I did some stair drills and then some bounding drills along the path and finished off with some fast 20m hill sprints and some fast down hill running (50m).
A nice way to start a cool day, an easy session.
After finishing running with the girls I did some stair drills and then some bounding drills along the path and finished off with some fast 20m hill sprints and some fast down hill running (50m).
A nice way to start a cool day, an easy session.
Sun 12 Jun, You Yangs (110 minutes)
The plan was for a group of 6 to meet, with 3 doing just one lap of Great Circle Dve and the other 3 to do this and then continue on for a further 40-45 minutes, but due to work & other reasons only 3 of us made it. Myself & CR Adrian were doing 110 & Mick was doing the lap of GCD.
Just as we were taking off I meet up with a few Hobson Bay Runners, in particular Repo man, they had come out for their first experience of the big YY hills. After a few minutes of chatting we took off as a group of 3 for the first 30 minutes and then seperating and meeting at the finish.
My legs were very tired from the past weeks activities and the big hill was very hard (walked for 1 min to recover), I still finished the lap in 66 minutes but I was disappointed in having to walk for the little bit.
A short break of 2 min at the car, drink etc and then made my way onto the horse trails for 43 minutes with Adrian. Good to have another 110 minutes in the 'bank'.
Just as we were taking off I meet up with a few Hobson Bay Runners, in particular Repo man, they had come out for their first experience of the big YY hills. After a few minutes of chatting we took off as a group of 3 for the first 30 minutes and then seperating and meeting at the finish.
My legs were very tired from the past weeks activities and the big hill was very hard (walked for 1 min to recover), I still finished the lap in 66 minutes but I was disappointed in having to walk for the little bit.
A short break of 2 min at the car, drink etc and then made my way onto the horse trails for 43 minutes with Adrian. Good to have another 110 minutes in the 'bank'.
Sat 11 Jun, Gellibrand Hill
A rest day on Friday due to 3 year old having 'hand, foot & mouth' disease and not being able to attend child care, he is getting better now. I needed the rest day.
Saturday afternoon Club run at the Woodlands Historic Park, commonly known as Gellibrand Hill, which overlooks the airport. A nice paced 62 minute run with Mick, felt a little tired on the hills but everything else was fine. Good surface and little mud, nice to run with the kangaroos and such.
Saturday afternoon Club run at the Woodlands Historic Park, commonly known as Gellibrand Hill, which overlooks the airport. A nice paced 62 minute run with Mick, felt a little tired on the hills but everything else was fine. Good surface and little mud, nice to run with the kangaroos and such.
Friday, 10 June 2005
Thu 09 Jun, repeats of Anderson St hill
WOW its raining, some rain overnight and some morning drizzle whilst driving into the city. My plan today was to do repeats of Anderson St but the rain...hmmm... I'm thinking I might do the figure 8s of Punt Rd hill and Anderson, therefore more of a 50-60 minute hilly run or will I do the sharper repetitive sesion??? Stick to the original plan, thats the one the coach thinks I'm doing.
I start inside the Barracks and run to Coventry St and go into the Childcare to let them know that the 3 year old has 'hand, foot & mouth disease (rampant in melb city childcares at the moment). Then back out into the rain and make my way around the Tan to the bottom of Anderson St, the track is very wet and I have picked up a lot of mud on the legs, oh well.
Advantage of it raining is that the hill is absent of people and I shouldn't have to do much dodging, I may investigate Old Miler's suggestion of Airlie st, I think I know which one that is. Start of, and I feel slightly slower than previously, anyway the splits are: 1:27 1:31 1:27 1:35 1:29 1:34, recov jogs b/w 1:57 & 2:03, most of the splits are 1 or 2 sec slower than last time, but I felt I was working just as hard. Finished the run along the tan, back of the singlet very wet & muddy and a good flicking of mud all over the legs, very cool.
There was no doubting I was going to run today, even though it was raining, the temp was very mild, expected top today of 21, very warm for this time of the year.
Rest tommorrow, my turn to look after the diseased one...
I start inside the Barracks and run to Coventry St and go into the Childcare to let them know that the 3 year old has 'hand, foot & mouth disease (rampant in melb city childcares at the moment). Then back out into the rain and make my way around the Tan to the bottom of Anderson St, the track is very wet and I have picked up a lot of mud on the legs, oh well.
Advantage of it raining is that the hill is absent of people and I shouldn't have to do much dodging, I may investigate Old Miler's suggestion of Airlie st, I think I know which one that is. Start of, and I feel slightly slower than previously, anyway the splits are: 1:27 1:31 1:27 1:35 1:29 1:34, recov jogs b/w 1:57 & 2:03, most of the splits are 1 or 2 sec slower than last time, but I felt I was working just as hard. Finished the run along the tan, back of the singlet very wet & muddy and a good flicking of mud all over the legs, very cool.
There was no doubting I was going to run today, even though it was raining, the temp was very mild, expected top today of 21, very warm for this time of the year.
Rest tommorrow, my turn to look after the diseased one...
Wednesday, 8 June 2005
Wed 8 Jun, run along Yarra Trail
A mid paced 60 minutes today, only problem was a little chaffing, grrrrrrr. Ran through gardens and then along the Yarra upto MacRobertson bridge and back. Short note tonight, family duties.
Tue 7 Jun, the normal set of 6x1k
Arrived at the track about 4.45pm and went for a 16 min run with 2 friends from the Club, lots of chatting. Arrived back at the track and did 6 stride thrus, trying to make each one slightly faster.
I have been thinking its nearly time to change the 'base', but I'll still do the 1000m tonight, but I will ensure I float the break and never walk and then take off immediately.
Results: 6x1k, 3.45, 3.49, 3.51, 3.51, 3.52 & 3.50, floated for each 200m, no walking at all, shortest break 89sec and longest was 93sec. Happy with the set, may consider doing 1x2k and 4x1k next week, will chat with Burkie.
I have been thinking its nearly time to change the 'base', but I'll still do the 1000m tonight, but I will ensure I float the break and never walk and then take off immediately.
Results: 6x1k, 3.45, 3.49, 3.51, 3.51, 3.52 & 3.50, floated for each 200m, no walking at all, shortest break 89sec and longest was 93sec. Happy with the set, may consider doing 1x2k and 4x1k next week, will chat with Burkie.
Monday, 6 June 2005
Mon 6 Jun, off to the Sth Melb beach
This morning was fairly cool, I wore a long sleeve top for the first time and regretted it after 20 minutes, my arms get to wet and sweaty, a T would have been fine.
Took it easy, even walked a few times, just for 10-15 sec, just to remind myself to go EASY. I wanted to be easy after the 100 minutes yesterday, but still do some k's. Within the barracks and to the beach & back in 40 minutes.
Took it easy, even walked a few times, just for 10-15 sec, just to remind myself to go EASY. I wanted to be easy after the 100 minutes yesterday, but still do some k's. Within the barracks and to the beach & back in 40 minutes.
Sunday, 5 June 2005
AV Ladders after 3 rounds
Below are the ladders for the Divisions that Western A's compete in.
Men Div 5
Club Name Total Score
Mentone 37
Western A's 34
Collingwood 3 29
Coburg 2 23
Diamond Valley 3 21
St Stephens 19
Tralagon 2 16
Ivanhoe 15
Eureka 2 11
Ballarat YCW 3 4
Men Div 7
Collingwood 5 27
Box Hill 3 23
Mentone 2 22
Western A's 2 20
Glenhuntly 6 16
Knox 4 15
Melb Uni 4 11
St Stephens 2 10
Malvern 4 9
Collingwood 6 8
Ringwood 2 6
Mentone 3 4
Nunawading 3 3
Knox 5 2
Diamond Valley 4 1
Box Hill 4 0
Geelong Region 3 0
Box Hill 5 0
Knox 6 0
St Stephens 3 0
Men U20
Western A's 31
Frankston 1 26
Yallourn Newborough 11
Geelong 10
Knox 10
Box Hill 9
Frankston 2 8
Ringwood 6
Collingwood 0
Women Div 3
Tralagon 2 22
Box Hill 2 18
Essendon 2 13
Western A's 13
St Stephens 11
Eureka 2 10
Glenhuntly 3 10
Frankston 9
Essendon 3 8
Western A's 2 8
Mentone 6
Doncaster 2 5
Melb Uni 2 4
Knox 3 3
Collingwood 2 2
St Stephens 2 1
Essendon 4 0
Women U18
Frankston 1 26
Essendon 21
Keilor St Bernards 17
Box Hill 11
Diamond Valley 9
Ballarat Region 9
Frankston 2 8
Western A's 6
Glenhuntly 5
Ballarat YCW 4
Men Div 5
Club Name Total Score
Mentone 37
Western A's 34
Collingwood 3 29
Coburg 2 23
Diamond Valley 3 21
St Stephens 19
Tralagon 2 16
Ivanhoe 15
Eureka 2 11
Ballarat YCW 3 4
Men Div 7
Collingwood 5 27
Box Hill 3 23
Mentone 2 22
Western A's 2 20
Glenhuntly 6 16
Knox 4 15
Melb Uni 4 11
St Stephens 2 10
Malvern 4 9
Collingwood 6 8
Ringwood 2 6
Mentone 3 4
Nunawading 3 3
Knox 5 2
Diamond Valley 4 1
Box Hill 4 0
Geelong Region 3 0
Box Hill 5 0
Knox 6 0
St Stephens 3 0
Men U20
Western A's 31
Frankston 1 26
Yallourn Newborough 11
Geelong 10
Knox 10
Box Hill 9
Frankston 2 8
Ringwood 6
Collingwood 0
Women Div 3
Tralagon 2 22
Box Hill 2 18
Essendon 2 13
Western A's 13
St Stephens 11
Eureka 2 10
Glenhuntly 3 10
Frankston 9
Essendon 3 8
Western A's 2 8
Mentone 6
Doncaster 2 5
Melb Uni 2 4
Knox 3 3
Collingwood 2 2
St Stephens 2 1
Essendon 4 0
Women U18
Frankston 1 26
Essendon 21
Keilor St Bernards 17
Box Hill 11
Diamond Valley 9
Ballarat Region 9
Frankston 2 8
Western A's 6
Glenhuntly 5
Ballarat YCW 4
Sun 5 Jun, long run
Yesterday I didn't get up early enough for my run so I took the day off. Between 3 hours at Connor's Soccer family day, going to Swans V Carlton and then out for dinner, there wan't much time after sleeping in until 7.
Sunday, a different story, out the door at 7:20, Cameron driving and we go out to the You Yangs. Cam is taking it easy today, he did 75 min yesterday at Brimbank so an easy 1 lap (clockwise, easiest). Myself and Mick (a first timer at YY), we cruise a lap and he struggles on the big hills, we get back to the car, I have a drink and continue on, Mick finishes for the day (69 min so far). I made my way along the horse trails and ran around of alot of tracks I have never seen before finishing right on 110 mintes.
Nice and easy and I now feel it was quite easy, :-), endurance is going ok.
Sunday, a different story, out the door at 7:20, Cameron driving and we go out to the You Yangs. Cam is taking it easy today, he did 75 min yesterday at Brimbank so an easy 1 lap (clockwise, easiest). Myself and Mick (a first timer at YY), we cruise a lap and he struggles on the big hills, we get back to the car, I have a drink and continue on, Mick finishes for the day (69 min so far). I made my way along the horse trails and ran around of alot of tracks I have never seen before finishing right on 110 mintes.
Nice and easy and I now feel it was quite easy, :-), endurance is going ok.
Friday, 3 June 2005
Fri 3 Jun, Anderson Repeats
Out the door running at 7:15, nice morning for a run, still & not too cold. Ran for 12 minutes along the tan & thru the parks to warm up and then did repeats on Anderson St hill, from the bottom corner up to the rubbish bin just past the school crossing. I'm not sure how far but i worked the hill fairly hard, splits were: 1:25 1:30 1:26 1:31 1:31 1:32, the recovery was jogging back down the hill between 1:55 & 2 min.
Finished the session with a jog back to Government Drive and then around the barracks & into work for some cool down stretches.
Happy with the session, solid and felt ok, felt the freshest I have since the race on Saturday, which is good, considering 7th day in a row.
Finished the session with a jog back to Government Drive and then around the barracks & into work for some cool down stretches.
Happy with the session, solid and felt ok, felt the freshest I have since the race on Saturday, which is good, considering 7th day in a row.
Thursday, 2 June 2005
Thu 2 Jun, lunchtime run
Last night before going to bed I decided to run at lunch to dodge the cool morning, awoke and got dressed for work, walked outside and found it was the mildest morning in awhile, ????????
Kept to the plan and ran at lunch. Ran to the pillars to meet my uncle & fellow CR, I was a little early so I ran inside the garden area, returned to the pillars after 12 min of running (4.30ish pace according to the markers). From there we made our way down to the bridge at the end of Anderson and ran thru Goschs Paddock and around the G parklands along the grass, then over to Fitzroy gardens for a lap and 3/4, through Birru park and back along St Kilda Rd, just over 50 minutes all up, all at a good pace.
Team results are up for last weekend, my Club finished with a 2nd in Men Div 5 & 1st for the U20 men. :-)
Kept to the plan and ran at lunch. Ran to the pillars to meet my uncle & fellow CR, I was a little early so I ran inside the garden area, returned to the pillars after 12 min of running (4.30ish pace according to the markers). From there we made our way down to the bridge at the end of Anderson and ran thru Goschs Paddock and around the G parklands along the grass, then over to Fitzroy gardens for a lap and 3/4, through Birru park and back along St Kilda Rd, just over 50 minutes all up, all at a good pace.
Team results are up for last weekend, my Club finished with a 2nd in Men Div 5 & 1st for the U20 men. :-)
Wednesday, 1 June 2005
Wed 01 Jun, gardens & along the Yarra
A pleasant morning, but I wear dri fit T & tights, probably could have worn shorts, but was comfortable. Ran around the gardens for 8 minutes and then made my way down to Princess Bridge and ran up to MacRobertson bridge. Probably started a bit fast and made a conscious effort to slow down to about 4:40 pace.
After my shower & stuff, I found myself extremely hungry today, lunch and fruit all gone by 10am, hmmmmmmmmmm. I bought a turkey & lettuce s/w for lunch and drank water galore.
After my shower & stuff, I found myself extremely hungry today, lunch and fruit all gone by 10am, hmmmmmmmmmm. I bought a turkey & lettuce s/w for lunch and drank water galore.
Tue 31 May, the end of a good month
Well another month has come and gone, work is work and the family are all healthy, not much more to ask. Running well, with no illnesses or niggles/injuries.
Tonight I got to the track at 4.30pm with 2 training partners waiting and the track still closed, so we go off for a 15min + warm up jog and stir each other about things, especially me, got a bagging regarding comments left on my blog, :-0
Normal stuff, stretches & stride throughs, then into a session of 6x1000m with a 2 min jog (will need to start thinking about reducing this). I promise myself I will sit on 3:50s tonight and not go too fast, first one 3:40, oh well, stuffed that. I do 3 more, 3:50, 3:50 & 3:51, whilst jogging Burkie mentions he wants to see more arm movement and less shoulder movement. So I concentrate for the next repeat, whilst running it felt easier, 4:01, no wonder it felt easy, too slow, finished my last in 3:49 and felt ok and I think I used my arms a little more.
Ran home and thought about my arms....
Tonight I got to the track at 4.30pm with 2 training partners waiting and the track still closed, so we go off for a 15min + warm up jog and stir each other about things, especially me, got a bagging regarding comments left on my blog, :-0
Normal stuff, stretches & stride throughs, then into a session of 6x1000m with a 2 min jog (will need to start thinking about reducing this). I promise myself I will sit on 3:50s tonight and not go too fast, first one 3:40, oh well, stuffed that. I do 3 more, 3:50, 3:50 & 3:51, whilst jogging Burkie mentions he wants to see more arm movement and less shoulder movement. So I concentrate for the next repeat, whilst running it felt easier, 4:01, no wonder it felt easy, too slow, finished my last in 3:49 and felt ok and I think I used my arms a little more.
Ran home and thought about my arms....
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