12km today and for the week so far.
No Sunday run, very tired from the previous nights activities and then got to spend 2 hours with Connor, Declan & Kaelan after their 10 day holiday in Qld and then I got the 'could not be bothered' syndrome.
For probably many reasons my legs felt quite heavy today. I ran from work to the 'Pillars' and met up with the MMM, we decided as a group we would run up to MacRobertson bridge and back. Today I wore my Garmin, all up the run was 11.5km, a little bit windy and nice temp, probably 21 degrees but the sun was hidden...
Last night Buster Mottram 'smashed' the Australian 3000m record and won the World Cup event for a second time all with a smile.
1 OCE Mottram Craig AUS 7:32.19 (CR)
2 AFR Bekele Kenenisa ETH 7:36.25
3 FRA Maazouzi Driss FRA 7:47.80 (SB)
Monday, 18 September 2006
Saturday, 16 September 2006
Sat 16 Sep 06, AV Tan Relays
12km today and 58km for the week.
This morning AV conducted the final round of the Winter 2006 Series on the 'infamous' Tan track, which surrounds the Botanical Gardens here in Melbourne. Western A's had entered 3 open men teams, 2 open women teams & 2 junior women team. Today's race we required 3 officials as well as an official with each team, so a big effort for a small club (which is growing). The men lost 3 runners throughout the week to a calf strain, ITB issues & an achilles issue, but thankfully we were still able to field our 2 main teams.
Even though I was not a part of Div 4 today, this is where all of the men's interest was, we needed to finish in front of Wendouree and we wanted a top 3 finish and we would stay 2nd on the ladder and be promoted to Div 3 for Winter 2008, which we hope may attract more interest in the running community.
The Div 4 team filled with Adam (ads), Darren, Dave T, Brad (1st time in Div 4) & Cam (my son), with some very good performances they finished comfortably ahead of Wendouree and finished strongly in 3rd position, so Div 3 here we come. As a club who 4 years ago was struggling in Div 6 & 7 we are very happy and proud of our team.
My team today was Gary (my uncle), Dave S (trg partner), Richard (1st race for the club) & myself, today we were running for ourselves and to cement the team in 6th, which is excellent as we have only filled our team 5/10 races (2 wins), it just shows we could have been highly competitive in our first season in the Div if we could have filled each race.
Off to a great start with Gary breaking 14 min, Dave running high 14's and setting a PB, and then Richard surprising and running 14:03 and finally me in 14:40 (10 sec off PB) and finishing in 3rd spot.
My race, when I started we were in 4th spot and I had Collingwood, Sandringham & Mentone in front of me, and I was following a Wendouree Div 4 runner and I followed him. I missed the 1k split as I hit the wrong button but got the 2k at 7:39, which was a couple seconds ahead of PB pace, but around the 2.5k area I started to feel it in my quads. I tried to relax around the 3k area and work on my form but it didn't really happen and managed a 14:41, which is a good consistent run and faster than last year's race.
Finished the morning with a 25-30 min run with some friends from the Club, a BBQ and then home for a couple of beers before the celebrations tonight at a 'house cooling'...
This morning AV conducted the final round of the Winter 2006 Series on the 'infamous' Tan track, which surrounds the Botanical Gardens here in Melbourne. Western A's had entered 3 open men teams, 2 open women teams & 2 junior women team. Today's race we required 3 officials as well as an official with each team, so a big effort for a small club (which is growing). The men lost 3 runners throughout the week to a calf strain, ITB issues & an achilles issue, but thankfully we were still able to field our 2 main teams.
Even though I was not a part of Div 4 today, this is where all of the men's interest was, we needed to finish in front of Wendouree and we wanted a top 3 finish and we would stay 2nd on the ladder and be promoted to Div 3 for Winter 2008, which we hope may attract more interest in the running community.
The Div 4 team filled with Adam (ads), Darren, Dave T, Brad (1st time in Div 4) & Cam (my son), with some very good performances they finished comfortably ahead of Wendouree and finished strongly in 3rd position, so Div 3 here we come. As a club who 4 years ago was struggling in Div 6 & 7 we are very happy and proud of our team.
My team today was Gary (my uncle), Dave S (trg partner), Richard (1st race for the club) & myself, today we were running for ourselves and to cement the team in 6th, which is excellent as we have only filled our team 5/10 races (2 wins), it just shows we could have been highly competitive in our first season in the Div if we could have filled each race.
Off to a great start with Gary breaking 14 min, Dave running high 14's and setting a PB, and then Richard surprising and running 14:03 and finally me in 14:40 (10 sec off PB) and finishing in 3rd spot.
My race, when I started we were in 4th spot and I had Collingwood, Sandringham & Mentone in front of me, and I was following a Wendouree Div 4 runner and I followed him. I missed the 1k split as I hit the wrong button but got the 2k at 7:39, which was a couple seconds ahead of PB pace, but around the 2.5k area I started to feel it in my quads. I tried to relax around the 3k area and work on my form but it didn't really happen and managed a 14:41, which is a good consistent run and faster than last year's race.
Finished the morning with a 25-30 min run with some friends from the Club, a BBQ and then home for a couple of beers before the celebrations tonight at a 'house cooling'...
Thursday, 14 September 2006
Thu 14 Sep 06, short track session
6km today and 46km for the week so far.
Short work tonight, 5x400 @ 75 sec per rep with 75 sec recovery, a group of 4. I head wind on the back straight which meant a tail wind for the final 100m which was required. Not a big fan of the 4's, but I suppose if I want to run some fast 8's & 15's I better get use to it very quickly.
Reps (all recoveries were between 74-77sec):
74.7
74.7
74.7
75.1
75.8
Very consistent for the first 4 and then a 1 sec blow out, which is fine! Tan Relays on Saturday morning, the Western A men's teams are looking good. We have 3 open teams with me just scrapping into the Div 6 team, but I would not be surprised to see 2 or 3 of the Div 7 team beat me, we have a group of 4/5 who are very close together and probably what they have done on the day before will probably seperate us. But overall we all will be barracking for the Div 4 team, if they can finish in the top 3 we are confirmed to remain 2nd, which will mean promotion to Div 3!!! :-)
Short work tonight, 5x400 @ 75 sec per rep with 75 sec recovery, a group of 4. I head wind on the back straight which meant a tail wind for the final 100m which was required. Not a big fan of the 4's, but I suppose if I want to run some fast 8's & 15's I better get use to it very quickly.
Reps (all recoveries were between 74-77sec):
74.7
74.7
74.7
75.1
75.8
Very consistent for the first 4 and then a 1 sec blow out, which is fine! Tan Relays on Saturday morning, the Western A men's teams are looking good. We have 3 open teams with me just scrapping into the Div 6 team, but I would not be surprised to see 2 or 3 of the Div 7 team beat me, we have a group of 4/5 who are very close together and probably what they have done on the day before will probably seperate us. But overall we all will be barracking for the Div 4 team, if they can finish in the top 3 we are confirmed to remain 2nd, which will mean promotion to Div 3!!! :-)
Wednesday, 13 September 2006
Wed 13 Sep 06, S2F training group
14km today and 40km for the week so far.
Day 2 of a Mangerial Workshop in Bourke St (one more to go) which finished after 5pm, back to work changed and then trotted 1.5km back to Fed Square. I took the 10k group, the course is 10.9km and then jogged back after taking the group for a little stretch. Nice relaxing run.
New wheels tonight, Rbk Premier Road Lite IV , at a very nice price! I would be able to get 2 pairs cheaper than ANY shop and still have change. They have a similar feel to the Nike Zoom Elite and just a little bit heavy than the DS Trainer, lets see how they go.
Day 2 of a Mangerial Workshop in Bourke St (one more to go) which finished after 5pm, back to work changed and then trotted 1.5km back to Fed Square. I took the 10k group, the course is 10.9km and then jogged back after taking the group for a little stretch. Nice relaxing run.
New wheels tonight, Rbk Premier Road Lite IV , at a very nice price! I would be able to get 2 pairs cheaper than ANY shop and still have change. They have a similar feel to the Nike Zoom Elite and just a little bit heavy than the DS Trainer, lets see how they go.
Tue 12 Sep 06, track session
9km today and 26km for the week so far.
Tonight was a late start, 6pm, which meant even though heaps of the guys had come down to the track tonight I was going to be doing my session alone. Burkie was leaving as I was arriving and passed on my session, 5km worth of repeats, a bit faster than 10km. After changing out of work clothes I completed 3 laps of the Complex, then stretched and did 3 50m strides on the grass as there were sprinters everywhere, not used to these last starts.
I decided tonight I would do 1x1km (90sec per lap), 2x800m (85 sec), 2x600m (80 sec), 2x400m (75-77sec) & 2x200m (35 sec)with a 75 sec recovery. The first km was a little faster than I intended but felt comfortable and as this was my first real workout since the Half Marathon it was good to be puffing a little.
Splits (recovery):
1km - 3:42 (92, got involved in a conversation)
800m - 2:46 (78)
800m - 2:47 (74)
600m - 2:01 (79)
600m - 2:02 (81)
400m - 1:19 (76)
400m - 1:15 (80)
200m - 34 (78)
200m - 35 (walk jog 400m)
I then put on a dry shirt & jacket and ran 4 laps in the outer lanes or on the grass depending on how many hurdles I was dodging. Stretched and then made my way home, not a bad session, not to hard but satisfying.
Tonight was a late start, 6pm, which meant even though heaps of the guys had come down to the track tonight I was going to be doing my session alone. Burkie was leaving as I was arriving and passed on my session, 5km worth of repeats, a bit faster than 10km. After changing out of work clothes I completed 3 laps of the Complex, then stretched and did 3 50m strides on the grass as there were sprinters everywhere, not used to these last starts.
I decided tonight I would do 1x1km (90sec per lap), 2x800m (85 sec), 2x600m (80 sec), 2x400m (75-77sec) & 2x200m (35 sec)with a 75 sec recovery. The first km was a little faster than I intended but felt comfortable and as this was my first real workout since the Half Marathon it was good to be puffing a little.
Splits (recovery):
1km - 3:42 (92, got involved in a conversation)
800m - 2:46 (78)
800m - 2:47 (74)
600m - 2:01 (79)
600m - 2:02 (81)
400m - 1:19 (76)
400m - 1:15 (80)
200m - 34 (78)
200m - 35 (walk jog 400m)
I then put on a dry shirt & jacket and ran 4 laps in the outer lanes or on the grass depending on how many hurdles I was dodging. Stretched and then made my way home, not a bad session, not to hard but satisfying.
Monday, 11 September 2006
Mon 11 Sep 06, lunchtime run
8km today and 17km for the week so far.
A beautiful day here in Melbourne, expected top temperature of 18. Perfect blue skys at 12:30pm today in the city. I ran from work to the 'Pillars' and stretched a little whilst waiting for the MMM group to go for their lunchtime run. Just after 12:40 a group of 12 runners made their way through the Botanical Gardens and kept running until getting to Fawkner Park, from here we ran a lap on the grass in an anticlockwise direction and then back onto the Tan, finishing at the 'Pillars'. A quick drink of water and I then ran back to work.
The run is probably further than 8k as the overall run took mid 38 min and we were moving along at a nice pace, but approx is good enough. Once back at work I did my normal 50 sit ups, stretched the basic leg groups and then 50 crunches.
And if you are wondering why so many hyperlinks tonight, well I got pissed off as I still cannot get blogger to post my pictures from the Half Marathon.
A beautiful day here in Melbourne, expected top temperature of 18. Perfect blue skys at 12:30pm today in the city. I ran from work to the 'Pillars' and stretched a little whilst waiting for the MMM group to go for their lunchtime run. Just after 12:40 a group of 12 runners made their way through the Botanical Gardens and kept running until getting to Fawkner Park, from here we ran a lap on the grass in an anticlockwise direction and then back onto the Tan, finishing at the 'Pillars'. A quick drink of water and I then ran back to work.
The run is probably further than 8k as the overall run took mid 38 min and we were moving along at a nice pace, but approx is good enough. Once back at work I did my normal 50 sit ups, stretched the basic leg groups and then 50 crunches.
And if you are wondering why so many hyperlinks tonight, well I got pissed off as I still cannot get blogger to post my pictures from the Half Marathon.
Sunday, 10 September 2006
Sun 10 Sep 06, short run
9km today for the week so far.
I ran from home with my Garmin on a course I know is just over 9km, but I wore my Garmin for pacing duties. The first 3km I sat between 4:40-45 then I picked it up for 5km and sat between 3:55-4:05 and the final km at 5 min pace. All over nice and quick, relaxing.
I ran from home with my Garmin on a course I know is just over 9km, but I wore my Garmin for pacing duties. The first 3km I sat between 4:40-45 then I picked it up for 5km and sat between 3:55-4:05 and the final km at 5 min pace. All over nice and quick, relaxing.
Saturday, 9 September 2006
Sat 09 Sep 06, Brisbane Ranges
12km today and 71km for the week.
A Club Pack Run at Brisbane Ranges with a group of 15 or so meeting at the Boar Gully Camping Ground. Wearing my Garmin myself, Dave S & Cam took off for a 60 min run. A little windy but once off the roads and into the bush we were very protected from the wind. Cam broke away with Narelle when she caught us and he only wanted to run 40 minutes, myself and Dave took a few 'discovery' detours and ran just over 12km. An easy pleasant chatting pace.
A Club Pack Run at Brisbane Ranges with a group of 15 or so meeting at the Boar Gully Camping Ground. Wearing my Garmin myself, Dave S & Cam took off for a 60 min run. A little windy but once off the roads and into the bush we were very protected from the wind. Cam broke away with Narelle when she caught us and he only wanted to run 40 minutes, myself and Dave took a few 'discovery' detours and ran just over 12km. An easy pleasant chatting pace.
Thursday, 7 September 2006
Thu 07 Sep 06, easy track session
7.5km today and 59km for the week so far.
A light session with the two Daves, three laps of the Complex followed by 10 minutes of stretching, especially calves, quads & ITB. Easy session tonight of eight laps of bends & straights. Dave T kept track of our lap times as a guide to our consistency and also so we didn't lose count of our laps. Finished, stretched a little and then a slow two laps clockwise in the outer lanes. Cool night with a wind, so very happy we weren't working hard.
Rest tomorrow and possibly a run in the Brisbane Ranges on Saturday arvo after Little A's Registration Day.
A light session with the two Daves, three laps of the Complex followed by 10 minutes of stretching, especially calves, quads & ITB. Easy session tonight of eight laps of bends & straights. Dave T kept track of our lap times as a guide to our consistency and also so we didn't lose count of our laps. Finished, stretched a little and then a slow two laps clockwise in the outer lanes. Cool night with a wind, so very happy we weren't working hard.
Rest tomorrow and possibly a run in the Brisbane Ranges on Saturday arvo after Little A's Registration Day.
Wednesday, 6 September 2006
Wed 06 Sep 06, Run Leader for S2F
13km today and 52km for the week so far.
An easy non direct run down to Fed Square, myself & Rupert (Knox AC) took the 10km group for a run along the river and the Tan, I estimate that the run is closer to 11km. Very relaxed and lots of talking, just what the doctor ordered.
Legs feel good, but I still intend to go easy for a few more days, a slight sore spot where the 'magic' thumbs have caused some grief on my left shin, but overall I feel really relaxed after the massage.
An easy non direct run down to Fed Square, myself & Rupert (Knox AC) took the 10km group for a run along the river and the Tan, I estimate that the run is closer to 11km. Very relaxed and lots of talking, just what the doctor ordered.
Legs feel good, but I still intend to go easy for a few more days, a slight sore spot where the 'magic' thumbs have caused some grief on my left shin, but overall I feel really relaxed after the massage.
Tuesday, 5 September 2006
Tue 05 Sep 06, down to the track
8km today and 39km for the week so far.
At the track tonight just after 5pm, not for a speed session but so I could catch up with some Club admin and then go for a jog with a few sore & sorry guys and also catch up with Dave S who was involved in the 2nd placed team at the Anaconda Series at the Gold Coast two weekends ago. Just an easy 8km run at 4:50-5 min pace, chatting and comparing how sore each others quads were! Dave S, Luke, Darren & me.
Loads of stretching afterwards, home and then off for a massage. Massage report; a bit of entensive work on the left glute and shin (those shoes do need replacing, will have to check out some cheapish shoes)... and a good rub over the right shin too, but overall the legs are in good knick with a good flushing tonight!
At the track tonight just after 5pm, not for a speed session but so I could catch up with some Club admin and then go for a jog with a few sore & sorry guys and also catch up with Dave S who was involved in the 2nd placed team at the Anaconda Series at the Gold Coast two weekends ago. Just an easy 8km run at 4:50-5 min pace, chatting and comparing how sore each others quads were! Dave S, Luke, Darren & me.
Loads of stretching afterwards, home and then off for a massage. Massage report; a bit of entensive work on the left glute and shin (those shoes do need replacing, will have to check out some cheapish shoes)... and a good rub over the right shin too, but overall the legs are in good knick with a good flushing tonight!
Monday, 4 September 2006
Mon 04 Sep 06, recovery run @ lunch
6km today and 31km for the week so far.
Legs are a little heavy, esp the quads. Yesterday morning I had some discomfort in the left glute region and was cramping when sitting at breaky in the left hip flexor, but both feel fine now. Jogged from Vic Barracks to the 'pillars' and waited for the MMM group and then we jogged a slow lap of the Tan 18 min something and then stretched and jogged back to Vic Barracks.
I have booked in for a massage with Narz on Tue evening. Little A's Committee meeting tonight.
Legs are a little heavy, esp the quads. Yesterday morning I had some discomfort in the left glute region and was cramping when sitting at breaky in the left hip flexor, but both feel fine now. Jogged from Vic Barracks to the 'pillars' and waited for the MMM group and then we jogged a slow lap of the Tan 18 min something and then stretched and jogged back to Vic Barracks.
I have booked in for a massage with Narz on Tue evening. Little A's Committee meeting tonight.
Sunday, 3 September 2006
Sun 03 Sep 06, Vic Half Marathon Champs @ Burnley
25km today and for the week so far.
Arriving at Burnley just after 7am with a car load of Western A's, chat, got the Club envelope with all of our race tags, register with the Vic Masters and then off for a 13 min warm up. It started raining whilst I was stretching but I wasn't fussed as it wasn't cold and there was very little wind and to be honest I didn't think the rain would be around for long. Today Western A's made Club history with 10 runners starting today's race and a lot of supporters which made our task even easier. With two of the ladies agreeing to help the men out we filled both our Div 4 & 6 teams and had enough for one emergency, just in case.
With all of us in one big group on the start line, starting very wet but all with big grins and probably a few a little nervous with four competing in their first Half Marathon.
(I tried to post a pic but blogger is playing up, so here is a link.
I started off for the first third of the race with Dave T & my uncle Gary (2nd year in a row we have experienced the HM together). Dave, who hasn't raced since the 10km at Sandown he kind of started to struggle a little so Gary & I continued on together until 16k when he asked if I was ready for some 4 min k's..., "not really Gary".... A few hundred metres further along Gary started to slowly move away, but not too far. With about 3.5k to go I noticed that both Gary (10-15m ahead) & I were catching Cam quite quickly and with 3k to go I decided I was going to try and catch Cam, who I haven't beaten for probably 5 years over any distance.
(Not the greatest photo but...about the 11km mark
Knowing Cam was very much in unknown territory and also lacking in many k's I had a go at catching him & Gary on the small rise with about 2.5k to go, but he responded and they both moved 10m ahead, but 500m it was obvious Gary was leaving us both and Cam seemed to slow. At the u-turn, 1.5km to go I drew alongside Cam and stayed there for 1-200m and then started to push and move away. At this stage I had no idea of my time but I knew I wanted to really push it on. I crossed the line and saw 88:22 and a BIG smile was planted on my face.
Splits (last years):
13:00 (12:50)
11:51 (11:55)
13:20 (13:10)
11:52 (12:19)
13:36 (13:08)
11:32 (12:03)
13:07 (14:19)
Total: 1h 28m 22s (1h 29m 47s)
Obviously the two halves are different in length and the main difference this year was the final 6km of the race, I was actually able to increase my pace and move on! :-)
Lots of good times for everyone and including the four newbies there were seven PBs and lots of smiles on everyone's faces, except maybe Cam's, but then it was Father's Day, he needed to let me beat him...
A few weeks of easy running & massages, the Tan Relays in rwo weeks and then track season in October!
And I forgot to mention, two other things happened this weekend which brought a smile to my face, the Sydney Swans finished in the top 4 and get the 'double' chance and the Melbourne Victory also had a win.
Some pics from the HM probably tomorrow if Blogger would just play the game.
Arriving at Burnley just after 7am with a car load of Western A's, chat, got the Club envelope with all of our race tags, register with the Vic Masters and then off for a 13 min warm up. It started raining whilst I was stretching but I wasn't fussed as it wasn't cold and there was very little wind and to be honest I didn't think the rain would be around for long. Today Western A's made Club history with 10 runners starting today's race and a lot of supporters which made our task even easier. With two of the ladies agreeing to help the men out we filled both our Div 4 & 6 teams and had enough for one emergency, just in case.
With all of us in one big group on the start line, starting very wet but all with big grins and probably a few a little nervous with four competing in their first Half Marathon.
(I tried to post a pic but blogger is playing up, so here is a link.
I started off for the first third of the race with Dave T & my uncle Gary (2nd year in a row we have experienced the HM together). Dave, who hasn't raced since the 10km at Sandown he kind of started to struggle a little so Gary & I continued on together until 16k when he asked if I was ready for some 4 min k's..., "not really Gary".... A few hundred metres further along Gary started to slowly move away, but not too far. With about 3.5k to go I noticed that both Gary (10-15m ahead) & I were catching Cam quite quickly and with 3k to go I decided I was going to try and catch Cam, who I haven't beaten for probably 5 years over any distance.
(Not the greatest photo but...about the 11km mark
Knowing Cam was very much in unknown territory and also lacking in many k's I had a go at catching him & Gary on the small rise with about 2.5k to go, but he responded and they both moved 10m ahead, but 500m it was obvious Gary was leaving us both and Cam seemed to slow. At the u-turn, 1.5km to go I drew alongside Cam and stayed there for 1-200m and then started to push and move away. At this stage I had no idea of my time but I knew I wanted to really push it on. I crossed the line and saw 88:22 and a BIG smile was planted on my face.
Splits (last years):
13:00 (12:50)
11:51 (11:55)
13:20 (13:10)
11:52 (12:19)
13:36 (13:08)
11:32 (12:03)
13:07 (14:19)
Total: 1h 28m 22s (1h 29m 47s)
Obviously the two halves are different in length and the main difference this year was the final 6km of the race, I was actually able to increase my pace and move on! :-)
Lots of good times for everyone and including the four newbies there were seven PBs and lots of smiles on everyone's faces, except maybe Cam's, but then it was Father's Day, he needed to let me beat him...
A few weeks of easy running & massages, the Tan Relays in rwo weeks and then track season in October!
And I forgot to mention, two other things happened this weekend which brought a smile to my face, the Sydney Swans finished in the top 4 and get the 'double' chance and the Melbourne Victory also had a win.
Some pics from the HM probably tomorrow if Blogger would just play the game.
Friday, 1 September 2006
Fri 01 Sep 06, run to Richmond & back
9km today and 59km for the week.
I ran into Richmond via the MCG grounds, needed to book a cafe for breakfast for Western A's for post HM celebrations. An easy paced 43 minute run, nice day, about 19 degrees, but windy. That's it before the HM on Sunday at Burnely, I'm hoping I'm ready to run sub 90 min again, but the past 4-6 weeks haven't been the best for me and my training has been a little spasmodic and so has my diet etc etc. BUT if I f. it up then I only have myself to blame, but I am secretly thinking I am fine and I am just over reacting. I'll find out on Sunday about 9:30ish, hoping for 89ish, 4:13-15 pace is the aim, esp for the first 15k.
The picture above is the Western A's team running in the State Half Marathon Championships. Left to right. Stu, Adam, Luke, Gary, Darren, Dave T, Adrian, Cam, Belinda & Tegan.
I ran into Richmond via the MCG grounds, needed to book a cafe for breakfast for Western A's for post HM celebrations. An easy paced 43 minute run, nice day, about 19 degrees, but windy. That's it before the HM on Sunday at Burnely, I'm hoping I'm ready to run sub 90 min again, but the past 4-6 weeks haven't been the best for me and my training has been a little spasmodic and so has my diet etc etc. BUT if I f. it up then I only have myself to blame, but I am secretly thinking I am fine and I am just over reacting. I'll find out on Sunday about 9:30ish, hoping for 89ish, 4:13-15 pace is the aim, esp for the first 15k.
The picture above is the Western A's team running in the State Half Marathon Championships. Left to right. Stu, Adam, Luke, Gary, Darren, Dave T, Adrian, Cam, Belinda & Tegan.
Thursday, 31 August 2006
Thu 31 Aug 06, an easy track session
6km today and 50km for the week so far.
Three laps of the VU Complex with Ads and then 6 or 7 laps of bends (rest) & straights (work). A bit of a sweat but all over before any real effort!
A low month of kilometres, no injuries & no real illness just stuff, I only hit the 200k mark in the final few days.
August's Stats:
KM - 229 (missed heaps of days)
YEARLY TOTAL - 2115 (2165km at same time last year)
INJURIES - none
EXCUSES - slight taper & mind games
RACES COMPLETED - AV XC Ballarat & 2 Corporate Cup races (The Tan)
RACES COMING UP - AV Tan relay & maybe SiS
GOALS - For Sep to run the HM as well as my interupted training will allow, then rest a couple of weeks & start working on building some speed to run 2:15 for 800m
Three laps of the VU Complex with Ads and then 6 or 7 laps of bends (rest) & straights (work). A bit of a sweat but all over before any real effort!
A low month of kilometres, no injuries & no real illness just stuff, I only hit the 200k mark in the final few days.
August's Stats:
KM - 229 (missed heaps of days)
YEARLY TOTAL - 2115 (2165km at same time last year)
INJURIES - none
EXCUSES - slight taper & mind games
RACES COMPLETED - AV XC Ballarat & 2 Corporate Cup races (The Tan)
RACES COMING UP - AV Tan relay & maybe SiS
GOALS - For Sep to run the HM as well as my interupted training will allow, then rest a couple of weeks & start working on building some speed to run 2:15 for 800m
Wednesday, 30 August 2006
Wed 30 Aug 06, Corporate Cup Rd 2 & S2F Run Leader run
20km today and 45km for the week so far.
Corporate Cup at lunch, beautiful day, 20 degrees & only a light breeze. Missed by PB by 2 seconds.
Splits:
3:46
3:55 (majority is on an incline)
3:46
3:03 (846m)
Time: 14:31
Tonight acting as a Run Leader from Fed Square, I took the 10k group, we ran a similar course to last week which is easily 11km, with a run to Fed Sq not a direct route and then running back to Vic Barracks to get my car, easily 14+km tonight, all easy.
Corporate Cup at lunch, beautiful day, 20 degrees & only a light breeze. Missed by PB by 2 seconds.
Splits:
3:46
3:55 (majority is on an incline)
3:46
3:03 (846m)
Time: 14:31
Tonight acting as a Run Leader from Fed Square, I took the 10k group, we ran a similar course to last week which is easily 11km, with a run to Fed Sq not a direct route and then running back to Vic Barracks to get my car, easily 14+km tonight, all easy.
Tuesday, 29 August 2006
Tue 29 Aug 06, a light & easy track session
9km today and 25km for the week so far.
Warm up around the complex x 3 laps and then some basic stretching. Burkie's plan was an easy/light night 4-5k's worth of reps. With three out of five of the group tonight are running the HM on the weekend, I suggested 5x1km reps with the first at 4:15 pace to replicate the first km of Sunday's race and then return to four 1k reps at 3:50 with a 2 min recovery.
Splits:
4:27 (too slow for the first 200m by 9 sec)
3:51
3:59 (too much talking, not concentrating)
3:48
3:47
Very comfortable session, finished with some stretches & slow laps of the track.
Warm up around the complex x 3 laps and then some basic stretching. Burkie's plan was an easy/light night 4-5k's worth of reps. With three out of five of the group tonight are running the HM on the weekend, I suggested 5x1km reps with the first at 4:15 pace to replicate the first km of Sunday's race and then return to four 1k reps at 3:50 with a 2 min recovery.
Splits:
4:27 (too slow for the first 200m by 9 sec)
3:51
3:59 (too much talking, not concentrating)
3:48
3:47
Very comfortable session, finished with some stretches & slow laps of the track.
Monday, 28 August 2006
Mon 28 Aug 06, lunch time run with guys from work
7ish km today and 16km for the week so far.
Busy after work with an appt and then a Western A's Committee meeting, my first since returning. So I asked around work via email looking for a group who were running an easy 5-5:15 pace. Upto Fed Sq, along the river to Chapel and then back along the river until Morrel Bridge and then onto the Tan until Govt Dve.
Busy after work with an appt and then a Western A's Committee meeting, my first since returning. So I asked around work via email looking for a group who were running an easy 5-5:15 pace. Upto Fed Sq, along the river to Chapel and then back along the river until Morrel Bridge and then onto the Tan until Govt Dve.
Sunday, 27 August 2006
Sun 27 Aug 06, an easy jog in the arvo
9km today and for the week so far.
I had visiting boys this weekend, so a 5pm run was registered, just an easy paced 9k from home, sitting on 4:50 - 5 min pace.
With this week to be all easy I think it fitted into the plan ok.
I had visiting boys this weekend, so a 5pm run was registered, just an easy paced 9k from home, sitting on 4:50 - 5 min pace.
With this week to be all easy I think it fitted into the plan ok.
Friday, 25 August 2006
Fri 25 Aug 06, casual run with Clarkey around Albert Park
8.5km today and 60km for the week.
Sent a text to the coach (he is at the Nat XC) & passed on Thu session, response, "good, now all easy until the HM, taper!!".
This morning ran along St Kilda Rd until meeting up with Clarkey, then turned around and ran to Albert Park, did a lap and then finished on the Tan near Government Drive, easy chatting pace in the rain.
No run tomorrow, so that's it for the week.
Sent a text to the coach (he is at the Nat XC) & passed on Thu session, response, "good, now all easy until the HM, taper!!".
This morning ran along St Kilda Rd until meeting up with Clarkey, then turned around and ran to Albert Park, did a lap and then finished on the Tan near Government Drive, easy chatting pace in the rain.
No run tomorrow, so that's it for the week.
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