5km today and for the week so far.
Out the door this morning at 7:01am for 75-90 minutes, but my r.heel was very sore this morning, it has been for a few weeks and steadily getting sorer on occasions and this morning was one of those times! There have been other runs where it has been tender but the pain subsides as I warm up, but not today.
It was 10 degrees, but sun was out and the wind very mild so it would have been a nice day to stroll, but after 2km and a bit I was very aware that I was limping and considerably favoring one side so I turned back towards home still with the hope of it warming up. But at 4k my opposite hip was starting to hurt from my favoring and the heel was still very annoying so I walked the final 300-400m. I have had discomfort here before, it is the attachment area of the achilles onto the heel.
Once home I got the blue ice and the damp tea towel and spent 20 minutes on the lounge. Re did one hour later and got myself some anti-inflams.
Now in the evening the heel is ok and I was very able to do my Little A's activities,hopping, jumping and running with the U6 kids, but I'll keep up the icing and anti-inflams and probably steer from early morning runs. Definitely not the way to start the weekly kilometres... :-(
Sunday, 8 October 2006
Saturday, 7 October 2006
Sat 07 Oct 06, two 1k time trials
7km today and 67km for the week so far.
As Connor's soccer presentation went longer than I expected I decided to skip going to Geelong and stay for the end of his presentation and then do a fast session at the track as I knew the track was going to be opened after 3pm. I ran Burkie and he suggested a 2km time trial.
Whilst waiting for Clare to get the keys I asked Cam if he wanted to trial as well, as I know he has been lacking in his training. Cam & I did the normal 3km warm up on the grass and then some stretching. i then did 2x60m strides in my Zoom Elites and then changed to my spikes and did another 4 strides with Cam.
With some unusally warm weather (29) and the wind picking up Cam and I decided to change to two x 1km time trial with a five minute break in between.
Times
3:23
3:31
It was tough work and the wind was a lot harder than I would have preferred, strangely 90 minutes prior it was dead still. The final 200m was very ordinary and I obviously have some work to do before any decent 800/1500 racing will happen. Cam found it tougher than me and withdrew at the 600m mark on the final run.
After I finished Clare asked if I would accompany her whilst she did her final 250 & 150, which I did, i know its hard to do a complete session by yourself, hence why I asked Cam to come along. All three of us did a cooldown of three laps in lane 8, of course in a clockwise direction.
A long run tomorrow before staring the first week back with Little A's, a new bunch of Under 6's to look after (one being Declan). :-)
As Connor's soccer presentation went longer than I expected I decided to skip going to Geelong and stay for the end of his presentation and then do a fast session at the track as I knew the track was going to be opened after 3pm. I ran Burkie and he suggested a 2km time trial.
Whilst waiting for Clare to get the keys I asked Cam if he wanted to trial as well, as I know he has been lacking in his training. Cam & I did the normal 3km warm up on the grass and then some stretching. i then did 2x60m strides in my Zoom Elites and then changed to my spikes and did another 4 strides with Cam.
With some unusally warm weather (29) and the wind picking up Cam and I decided to change to two x 1km time trial with a five minute break in between.
Times
3:23
3:31
It was tough work and the wind was a lot harder than I would have preferred, strangely 90 minutes prior it was dead still. The final 200m was very ordinary and I obviously have some work to do before any decent 800/1500 racing will happen. Cam found it tougher than me and withdrew at the 600m mark on the final run.
After I finished Clare asked if I would accompany her whilst she did her final 250 & 150, which I did, i know its hard to do a complete session by yourself, hence why I asked Cam to come along. All three of us did a cooldown of three laps in lane 8, of course in a clockwise direction.
A long run tomorrow before staring the first week back with Little A's, a new bunch of Under 6's to look after (one being Declan). :-)
Friday, 6 October 2006
Fri 06 Oct 06, a day of rest
0km today and 60km for the week so far.
No run today, planning to race a 5000m track at Geelong on Saturday afternoon if the conditions are good, aiming for sub 19, 90 sec per lap will see at PB.
Stuarts Running Blog
(s20StuMac)
-- Site Summary ---
Visits
Total ....................... 14,303
Average per Day ................. 25
Average Visit Length .......... 1:59
This Week ...................... 178
No run today, planning to race a 5000m track at Geelong on Saturday afternoon if the conditions are good, aiming for sub 19, 90 sec per lap will see at PB.
Stuarts Running Blog
(s20StuMac)
-- Site Summary ---
Visits
Total ....................... 14,303
Average per Day ................. 25
Average Visit Length .......... 1:59
This Week ...................... 178
Thursday, 5 October 2006
Thu 05 Oct 06, short reps
7km today and 60km for the week so far.
Slightly later than normal due to work, but the guys knew I was running 15 min late, so they kindly waited. As a group of four we started with our 3km warm up on the grass and then a few light stretches, lots of discussion regarding our dislike for the short reps and of course the strong wind that was present as per normal for fast work...
The decision was 6x400, 74/75 sec pace with a 90 sec recovery. For three of us we knew we would be working but Shuey (4 reps) & Troy (4x300) we just cruising in preparation for the All School Champs this weekend.
Splits: (recovery 90 sec)
71.5 (yer yer, too fast)
73.4
74.6
75.4
75.7
77.0 (oh well)
Session over very quickly but this hurts heaps more than the long work, but we all know we need it, but that doesn't mean we have to like it... ;-)
Finished with three slow laps around the outside lanes and along the grass to dodge the sprinters.
Slightly later than normal due to work, but the guys knew I was running 15 min late, so they kindly waited. As a group of four we started with our 3km warm up on the grass and then a few light stretches, lots of discussion regarding our dislike for the short reps and of course the strong wind that was present as per normal for fast work...
The decision was 6x400, 74/75 sec pace with a 90 sec recovery. For three of us we knew we would be working but Shuey (4 reps) & Troy (4x300) we just cruising in preparation for the All School Champs this weekend.
Splits: (recovery 90 sec)
71.5 (yer yer, too fast)
73.4
74.6
75.4
75.7
77.0 (oh well)
Session over very quickly but this hurts heaps more than the long work, but we all know we need it, but that doesn't mean we have to like it... ;-)
Finished with three slow laps around the outside lanes and along the grass to dodge the sprinters.
Wednesday, 4 October 2006
Wed 04 Oct 06, S2F training run
15km today and 53km for the week so far.
I finished work just before 5:30, quickly changed and then ran from work over to the Tan and ran anti-clockwise, when I got to the bottom of Anderson I crossed the river and made my way down to Fed Square, arriving just before 6pm, ready to take the 10k group for a run.
Tonight myself & Rupert decided for a change we would change the route, predominantly to dodge the bike commuters, from Fed Square to the MCG's parkland surrounds and then back to the concourse and over the Tennis Centre bridge and then over Swan St bridge and up to Morrel Bridge, a lap of the Tan and then back along the river to Fed Square. Tonight's group were slightly faster than the normal group, probably sitting on 4:45ish pace, the pace being set by a couple of girls who are aiming for a 93 minute HM at Melbourne on Sunday, they were easily cruising.
After returning to the start point, I did some stretches with some of the participants and then ran back to my car, which was 1.5km away.
I finished work just before 5:30, quickly changed and then ran from work over to the Tan and ran anti-clockwise, when I got to the bottom of Anderson I crossed the river and made my way down to Fed Square, arriving just before 6pm, ready to take the 10k group for a run.
Tonight myself & Rupert decided for a change we would change the route, predominantly to dodge the bike commuters, from Fed Square to the MCG's parkland surrounds and then back to the concourse and over the Tennis Centre bridge and then over Swan St bridge and up to Morrel Bridge, a lap of the Tan and then back along the river to Fed Square. Tonight's group were slightly faster than the normal group, probably sitting on 4:45ish pace, the pace being set by a couple of girls who are aiming for a 93 minute HM at Melbourne on Sunday, they were easily cruising.
After returning to the start point, I did some stretches with some of the participants and then ran back to my car, which was 1.5km away.
Tuesday, 3 October 2006
Tue 03 Oct 06, long reps at the track
12.5km today and 38km for the week so far.
If the winds stay away this is a great time of the year to be in Melbourne, cool mornings and beautiful sunny days! I enjoyed lunch at Southbank today, over looking the Yarra and of course the 'beautiful' people walking up and down... Anyway back to running!
I arrived at the track, changed and was ready to start just after 5pm. Another junior football player appeared tonight, specialising in sprint races but silly enough to listen to me and Dave S and be talked into doing his warm up with us, we convinced him that he was a footballer and not a sprinter and a good warm up would help, 3kms later... :-)
Into some stretching and then confirming with Burkie, 8kms worth of efforts was the schedule, so we (me) decided we would beat the mind games and do 10x800m @ <3 min with a 90 sec recovery (probably last time for long rests, so we are told...)
Splits (recovery):
2.58 (1.31)
2.57 (1.33)
2.58 (1.31)
2.58 (5.10) - toilet break & we decided to wait for him
3.04 (1.32) - not sure what happened here???
2.56 (1.32)
2.57 (1.35)
2.56 (1.35)
2.57 (1.31) - I would have liked this one to be 2.55
2.52 (walk 150m & then 3 laps on the grass outside the track, staying out of the way of everyone)
Very happy with the session, there was a breeze on the back straight, myself & Shuey (16/17) sat at the front sharing inside and outside and Dave settled at the back, sometimes struggling a little. But a great session, lots of sweat and we were very happy to complete. Burkie suggested afterwards, maybe to many reps for you Shuey (even though he is the fastest by a long way) and we need to consider slowing 2-3 sec and shortening the recovery to 75 sec... Oh dear!
Short reps on Thursday.
If the winds stay away this is a great time of the year to be in Melbourne, cool mornings and beautiful sunny days! I enjoyed lunch at Southbank today, over looking the Yarra and of course the 'beautiful' people walking up and down... Anyway back to running!
I arrived at the track, changed and was ready to start just after 5pm. Another junior football player appeared tonight, specialising in sprint races but silly enough to listen to me and Dave S and be talked into doing his warm up with us, we convinced him that he was a footballer and not a sprinter and a good warm up would help, 3kms later... :-)
Into some stretching and then confirming with Burkie, 8kms worth of efforts was the schedule, so we (me) decided we would beat the mind games and do 10x800m @ <3 min with a 90 sec recovery (probably last time for long rests, so we are told...)
Splits (recovery):
2.58 (1.31)
2.57 (1.33)
2.58 (1.31)
2.58 (5.10) - toilet break & we decided to wait for him
3.04 (1.32) - not sure what happened here???
2.56 (1.32)
2.57 (1.35)
2.56 (1.35)
2.57 (1.31) - I would have liked this one to be 2.55
2.52 (walk 150m & then 3 laps on the grass outside the track, staying out of the way of everyone)
Very happy with the session, there was a breeze on the back straight, myself & Shuey (16/17) sat at the front sharing inside and outside and Dave settled at the back, sometimes struggling a little. But a great session, lots of sweat and we were very happy to complete. Burkie suggested afterwards, maybe to many reps for you Shuey (even though he is the fastest by a long way) and we need to consider slowing 2-3 sec and shortening the recovery to 75 sec... Oh dear!
Short reps on Thursday.
Baptism/Christening
Here are a couple of photos from the Christening for Kaelan on Sunday. Kaelan is now six months old. The day went really very well and we were lucky with the weather, approx 28 degrees!
This is Kaelan dressed in his outfit which was made my Julie with the left overs of her wedding dress.
The actual pouring of the 'holy' water by the Parish Priest.
All of my boys with me & Julie just after the Christening.
Monday, 2 October 2006
Mon 02 Oct 06, the Tan plus and some repeats of Anderson St
8km today and 25km for the week so far.
A lunchtime run to take advantage of the sunshine and there was a rumour there may be some rain in the evening so I decided to break up my working day. Starting across from Government Dve I ran for 5 minutes on the grassed area before hitting the Tan and running down to the 'Pillars'. Here I stopped for 5 minutes and did some stretching of the hammie and calves and then made my way upto Anderson St where I did five repeats at a 10k paced effort and then I run along the Tan in and out of the trees and just basically ran in different directions until returning to Government Dve.
All up just over 35 minutes of running.
A lunchtime run to take advantage of the sunshine and there was a rumour there may be some rain in the evening so I decided to break up my working day. Starting across from Government Dve I ran for 5 minutes on the grassed area before hitting the Tan and running down to the 'Pillars'. Here I stopped for 5 minutes and did some stretching of the hammie and calves and then made my way upto Anderson St where I did five repeats at a 10k paced effort and then I run along the Tan in and out of the trees and just basically ran in different directions until returning to Government Dve.
All up just over 35 minutes of running.
Sunday, 1 October 2006
Sun 01 Oct 06, a run from Hoppers to Werribee and back
17km today and for the week so far.
A good night at Adrian's 40th meant yesterday was an afternoon of drinking beer and yelling at the TV and then an evening of drinking beer with friends until 12:30ish. I woke up this morning about 7:45ish and decided to run some beer out of me before the Christening at St Peters. Out the door at 8am, a beautiful morning, already 15 degrees and only a little breeze, cap, singlet, shorts and Garmin in tow. Leaving home I made my way to the Princess Hwy via some local streets, running on a service road into Werribee, around the home of the VFL Werribee Tigers I crossed the railway lines, 7.5km into my run I decided I would take my singlet off and enjoy some sunshine on the body.
Nearing the Werribee racecourse I moved off the roads and followed the trail along the fence line down Ballan Rd until hitting the grassed floodway and turning right towards President Park and then making my way down to the Werribee river and enjoying getting out of the wind which seemed to be picking up. From the river I followed the dirt trails until the Riverbend carpark where I returned to the roads and then made my home.
An enjoyable run, excluding the roadside comments from passerbys, but then whilst not wearing a shirt, you seem to pick up comments that aren't very flattering... 16.9km in 1h 20m 40s, averaging 4.46 pace.
A good night at Adrian's 40th meant yesterday was an afternoon of drinking beer and yelling at the TV and then an evening of drinking beer with friends until 12:30ish. I woke up this morning about 7:45ish and decided to run some beer out of me before the Christening at St Peters. Out the door at 8am, a beautiful morning, already 15 degrees and only a little breeze, cap, singlet, shorts and Garmin in tow. Leaving home I made my way to the Princess Hwy via some local streets, running on a service road into Werribee, around the home of the VFL Werribee Tigers I crossed the railway lines, 7.5km into my run I decided I would take my singlet off and enjoy some sunshine on the body.
Nearing the Werribee racecourse I moved off the roads and followed the trail along the fence line down Ballan Rd until hitting the grassed floodway and turning right towards President Park and then making my way down to the Werribee river and enjoying getting out of the wind which seemed to be picking up. From the river I followed the dirt trails until the Riverbend carpark where I returned to the roads and then made my home.
An enjoyable run, excluding the roadside comments from passerbys, but then whilst not wearing a shirt, you seem to pick up comments that aren't very flattering... 16.9km in 1h 20m 40s, averaging 4.46 pace.
Saturday, 30 September 2006
September's Running Stats
SEP KM - 240
YTD - 2356km
INJURIES - not injuries but spots I am aware of...sore right heel and some tightness in the left shin.
EXCUSES - reduced my distances after the HM and took a few days off here & there, just because.
RACES COMPLETED - AV Half Marathon PB by more than 80 seconds, AV Tan Relay & 2 Corporate Cup races around the Tan and a 5km handicap race at Williamstown
RACES COMING UP - One more Corporate Cup & maybe a 800/1500/3000/5000 track race.
GOALS - Start working on some speed and hold my base endurance, maybe even try to lose a kilo or two.
Sat 30 Sep 06, AFL Grand Final Day, Swans V West Coast
8km today and 61km for the week.
Arriving at Williamstown Aths Track at 7:30am to register and prepare myself for the Hobson Bay Running Club 5km Handicap Race starting near the Aths track. Running today as a guest, invited by a few members, one who also runs with Western A's. Typical handicap for a guest, you give your proposed time and they work out your handicap, I proposed approx 19 minute, slightly over inflated (but this probably doesn't surprise some), with out taking into consideration yesterdays 17km run. Oh well...
I arrived and registered and after chatting with a few faces I recognised, I discovered that I knew nearly 15-20 people, strangely a few Wyndham region people and of course others I have just got to know from races and running groups. I started with a 2.5km warm up (with Steven) and then 4x50m strides with Adam (ads). I was starting on 15 minutes, I took off with a couple of guys starting 10 seconds after me that I knew I would be in and around, either me beat them or them get me in the final 500m or so, which is exactly the what happened, both ways.
My run, 19:21 wasn't as fast as I hoped, but it was my 3rd fastest 5k race and my fastest on the road, so I can take that away with me. The tight turns each 1.25km slowed me a bit and of course a decent run on Friday morning took a little of the freshness away.
1.25km Splits:
4.27 (a tad too fast)
4.55 (lost a little concentration)
5.01 (probably should have been 5-10 sec faster)
4.56
19:21.30
A nice breaky afterwards supplied from the Hobo's, not bad for $4...
The AFL Grand Final:As a proud & paid up member of the SFC/SMFC for many years, since the days of Lakeside Oval here in Melbourne and now in Sydney I wish it was a different result but I would rather lose a GF like we did than be hammered or worse still, not make it!
No matter what anyone says, it is better to come 2nd than 3rd or lower...
:(
Arriving at Williamstown Aths Track at 7:30am to register and prepare myself for the Hobson Bay Running Club 5km Handicap Race starting near the Aths track. Running today as a guest, invited by a few members, one who also runs with Western A's. Typical handicap for a guest, you give your proposed time and they work out your handicap, I proposed approx 19 minute, slightly over inflated (but this probably doesn't surprise some), with out taking into consideration yesterdays 17km run. Oh well...
I arrived and registered and after chatting with a few faces I recognised, I discovered that I knew nearly 15-20 people, strangely a few Wyndham region people and of course others I have just got to know from races and running groups. I started with a 2.5km warm up (with Steven) and then 4x50m strides with Adam (ads). I was starting on 15 minutes, I took off with a couple of guys starting 10 seconds after me that I knew I would be in and around, either me beat them or them get me in the final 500m or so, which is exactly the what happened, both ways.
My run, 19:21 wasn't as fast as I hoped, but it was my 3rd fastest 5k race and my fastest on the road, so I can take that away with me. The tight turns each 1.25km slowed me a bit and of course a decent run on Friday morning took a little of the freshness away.
1.25km Splits:
4.27 (a tad too fast)
4.55 (lost a little concentration)
5.01 (probably should have been 5-10 sec faster)
4.56
19:21.30
A nice breaky afterwards supplied from the Hobo's, not bad for $4...
The AFL Grand Final:As a proud & paid up member of the SFC/SMFC for many years, since the days of Lakeside Oval here in Melbourne and now in Sydney I wish it was a different result but I would rather lose a GF like we did than be hammered or worse still, not make it!
No matter what anyone says, it is better to come 2nd than 3rd or lower...
:(
Friday, 29 September 2006
Fri 29 Sep 06, Riverbend Park
17.25km today and 53km for the week so far.
I was meeting a friend, Clare, at Riverbend this morning for a run, a bit motivation for her and a good way just to catch up with what each other have been upto lately. I decided I would run from home, but not knowing how far it was exactly I gave myself 30 minutes to get there. Leaving home at 6:45am it was just under seven degrees, so I wore my Skins top and singlet, shorts and my Garmin, but it was a beautiful morning, all blue sky and little to no wind.
Arriving at the car park I discovered it was only 4.7km (with a slight detour) so instead of sitting and waiting I kept running until Clare arrived, all up 7.3km at an average of 12.5kph. We took off and made sure we stuck to the areas with no paving around the Werribee River, chatting, averaging 9.5kph for 5.8km. I then ran home averaging 13kph.
A nice way to start a day off from work. Today I had some errands to run and then I was going to Julie's place to help clean up the yard and BBQ etc for Kaelan's Christening this Sunday. With the BBQ cleaned & gas bottle filled and ready to go (first time it has been used since I left) and then I got convinced to help with some weeding and planting and laying mulch, five hours later, but of course I got to spend some time with my three little boys.
Plans for tomorrow is to run the 5km Hobo Handicap at Williamstown, aiming 19ish, will see how the legs pull up after a few hours of gardening. Then watch the Swans hopefully win the 2006 AFL Premiership and then a 40th birthday party, Adrian (a Western A' & a CR) and then Christening on Sunday morning, let's hope I look and feel healthy.... :-)
I was meeting a friend, Clare, at Riverbend this morning for a run, a bit motivation for her and a good way just to catch up with what each other have been upto lately. I decided I would run from home, but not knowing how far it was exactly I gave myself 30 minutes to get there. Leaving home at 6:45am it was just under seven degrees, so I wore my Skins top and singlet, shorts and my Garmin, but it was a beautiful morning, all blue sky and little to no wind.
Arriving at the car park I discovered it was only 4.7km (with a slight detour) so instead of sitting and waiting I kept running until Clare arrived, all up 7.3km at an average of 12.5kph. We took off and made sure we stuck to the areas with no paving around the Werribee River, chatting, averaging 9.5kph for 5.8km. I then ran home averaging 13kph.
A nice way to start a day off from work. Today I had some errands to run and then I was going to Julie's place to help clean up the yard and BBQ etc for Kaelan's Christening this Sunday. With the BBQ cleaned & gas bottle filled and ready to go (first time it has been used since I left) and then I got convinced to help with some weeding and planting and laying mulch, five hours later, but of course I got to spend some time with my three little boys.
Plans for tomorrow is to run the 5km Hobo Handicap at Williamstown, aiming 19ish, will see how the legs pull up after a few hours of gardening. Then watch the Swans hopefully win the 2006 AFL Premiership and then a 40th birthday party, Adrian (a Western A' & a CR) and then Christening on Sunday morning, let's hope I look and feel healthy.... :-)
Thursday, 28 September 2006
Thu 28 Sep 06, short reps
7km today and 36km for the week so far.
A beatiful day here in Melbourne today, no wind and lots of sun! Started a warm up with Dave S at 5pm, a comfy 3 laps of the Complex, then stretching and I did 3x60m strides.
A group of four tonight, 6x400m @ 75 sec with recovery of 75-90 sec. 400s are probably one of the tougher sessions for me, but I know they do help, nothing comes easy! One of the keys to 400 reps is getting the first rep right, but as per normal, too fast and the funniest thing was one guy ran 2-3 seconds faster than me and he PAID for it!
Splits (recovery):
1:11.5 (1.15)
1:12.8 (1.20)
1:15.0 (1.25)
1:15.7 (1.31)
1:16.7 (1.29)
1:17.2
After a ten minute break of complaining and general moaning of I'm too old, as a group we rolled around for three laps in lane 8.
A beatiful day here in Melbourne today, no wind and lots of sun! Started a warm up with Dave S at 5pm, a comfy 3 laps of the Complex, then stretching and I did 3x60m strides.
A group of four tonight, 6x400m @ 75 sec with recovery of 75-90 sec. 400s are probably one of the tougher sessions for me, but I know they do help, nothing comes easy! One of the keys to 400 reps is getting the first rep right, but as per normal, too fast and the funniest thing was one guy ran 2-3 seconds faster than me and he PAID for it!
Splits (recovery):
1:11.5 (1.15)
1:12.8 (1.20)
1:15.0 (1.25)
1:15.7 (1.31)
1:16.7 (1.29)
1:17.2
After a ten minute break of complaining and general moaning of I'm too old, as a group we rolled around for three laps in lane 8.
Wednesday, 27 September 2006
Wed 27 Sep 06, Corporate Cup & an evening run
16km today and 29km for the week so far.
Corporate Cup race, 12:25pm, windy but the temperature was nice and enjoyable. Took off with the MMM group and others who look to take off with a fast group.
Splits:
3.50
3.55
3.50
2.56 (final 840m)
This was three seconds off my PB and if you look at my training times and then compare the times from the Tan I would hope to be able to race this faster, but of course there is a rise for the final 150m of the first km and the first 450m of the second km, but still I want to be able to run 14:20ish now. Training last night would have taken something out of the legs and the wind today, but...
Arrived at home right on 6:30pm got changed and made my way out the door and run just over 10km on the local roads, after a long day at work (arrived 7:15) it was good to clear the head a bit. Medium paced and nothing to get excited over, just rolling the legs and ticking the day off my calender.
Corporate Cup race, 12:25pm, windy but the temperature was nice and enjoyable. Took off with the MMM group and others who look to take off with a fast group.
Splits:
3.50
3.55
3.50
2.56 (final 840m)
This was three seconds off my PB and if you look at my training times and then compare the times from the Tan I would hope to be able to race this faster, but of course there is a rise for the final 150m of the first km and the first 450m of the second km, but still I want to be able to run 14:20ish now. Training last night would have taken something out of the legs and the wind today, but...
Arrived at home right on 6:30pm got changed and made my way out the door and run just over 10km on the local roads, after a long day at work (arrived 7:15) it was good to clear the head a bit. Medium paced and nothing to get excited over, just rolling the legs and ticking the day off my calender.
Tuesday, 26 September 2006
Tue 26 Sep 06, track session
13km today and for the week so far.
First run since Thu night, no wonder the session seemed easy, I should have run yesterday arvo but I was so pissed off that I just wasn't in the mood and in hindsight I wished that I did. Before I start today's post I want to thank the very heart felt PMs & emails from a lot of people regarding last Thursday's post it means a lot and I thank you for caring & sharing your experiences with me, it means so much.
Arriving at the track just after 5pm and running approx 3k on grass with Dave S and then stretching and chatting regarding tonight's session. With Burkie away he left we with some choices and suggestions as well with some instructions for some of the 'younger' brigade how to involve them into my set of reps. Tonight a couple from another squad joined in, Darren & Missy (only 1k, sore back) and myself & Dave S, with a couple of younger kids jumping in to use us to block the wind whilst they were doing 600s & 400s. Tonight's instructions were 8k's worth with 90 sec recovery, so we decided on 4x1k & 5x800m.
The wind was present, but the sky was beautiful, 18 degrees and brilliant blue, so enjoyable to start & finish in daylight and not having to rely on the track lights.
Splits (all recovery were 90):
3.56 (chatting & concentrating on nice & even)
3.54 (still chatting)
3.50 (concentrated on holding pace into wind)
3.50 (Dave skipped)
3.04 (too slow)
3.02 (the plan was to slowly increase now)
3.01 (holding pace easily)
2.56 (Dave skipped)
2.42 (Darren & I kicked away, Dave right on 3.00)
Even with the wind tonight this was an easy session, probably due to me being fresh, the recoveries were easy to handle. Watched Luke complete 8x1k @ 3:15/6 with 40sec recovery, now that would hurt...
Finished the session with a 300m walk on the grass and then a 3 lap cool down around lane 8 and on the grass dodging the hurdlers and sprinters.
Corporate Cup tomorrow at lunchtime and I'll probably go for a run in and around the city after work, maybe Albert Park or maybe the Werribee River, will see, anyone looking for a run tmw??
First run since Thu night, no wonder the session seemed easy, I should have run yesterday arvo but I was so pissed off that I just wasn't in the mood and in hindsight I wished that I did. Before I start today's post I want to thank the very heart felt PMs & emails from a lot of people regarding last Thursday's post it means a lot and I thank you for caring & sharing your experiences with me, it means so much.
Arriving at the track just after 5pm and running approx 3k on grass with Dave S and then stretching and chatting regarding tonight's session. With Burkie away he left we with some choices and suggestions as well with some instructions for some of the 'younger' brigade how to involve them into my set of reps. Tonight a couple from another squad joined in, Darren & Missy (only 1k, sore back) and myself & Dave S, with a couple of younger kids jumping in to use us to block the wind whilst they were doing 600s & 400s. Tonight's instructions were 8k's worth with 90 sec recovery, so we decided on 4x1k & 5x800m.
The wind was present, but the sky was beautiful, 18 degrees and brilliant blue, so enjoyable to start & finish in daylight and not having to rely on the track lights.
Splits (all recovery were 90):
3.56 (chatting & concentrating on nice & even)
3.54 (still chatting)
3.50 (concentrated on holding pace into wind)
3.50 (Dave skipped)
3.04 (too slow)
3.02 (the plan was to slowly increase now)
3.01 (holding pace easily)
2.56 (Dave skipped)
2.42 (Darren & I kicked away, Dave right on 3.00)
Even with the wind tonight this was an easy session, probably due to me being fresh, the recoveries were easy to handle. Watched Luke complete 8x1k @ 3:15/6 with 40sec recovery, now that would hurt...
Finished the session with a 300m walk on the grass and then a 3 lap cool down around lane 8 and on the grass dodging the hurdlers and sprinters.
Corporate Cup tomorrow at lunchtime and I'll probably go for a run in and around the city after work, maybe Albert Park or maybe the Werribee River, will see, anyone looking for a run tmw??
Sunday, 24 September 2006
Sun 22 Sep 06, another day of no running
0km today and for the week so far.
One of the running forums that I frequent is Runner's World and one of the threads that I read is the 'week that was', a summary of people's training week and I thought some of those thoughts would suit my blog today as I did not run for a third day, but seriously I couldn't care less for many reasons and there good ones.
A had a light week, only 46kms, but in the big picture it is time for a bit of a rest at the moment. I have basically been racing & training regulary since Jan preparing for the Vic & National Masters Champs in Apr and then straight into the AV Winter Series. So really for the next few weeks its all about just allowing the legs to roll over when and how I feel.
Sun: No run, recovering from a party and a longggg night out
Mon: 12k medium paced run on flat ground
Tue: very windy, a bunch of 300m reps, good pace
Wed: 14-15km v.easy pace
Thu: best session for the week, 8k of reps in various distances, very consistent.
Fri: recovering from after training drinks & then enjoying a GREAT Swans win & supporting my team into another grand final. 32 years as a member, I deserve 2 in a row!!!
Sat & Sun: visiting children and the legs will enjoy a few days away
Next week will probably be similar, next Sat will be GF stuff and then a 40th party in the evening and then a Christening on Sunday for Kaelan.
Sometimes you need pull back a bit. Today I enjoyed & spent some time at the pool with Connor & Declan, playing on a big floating obstacle.
One of the running forums that I frequent is Runner's World and one of the threads that I read is the 'week that was', a summary of people's training week and I thought some of those thoughts would suit my blog today as I did not run for a third day, but seriously I couldn't care less for many reasons and there good ones.
A had a light week, only 46kms, but in the big picture it is time for a bit of a rest at the moment. I have basically been racing & training regulary since Jan preparing for the Vic & National Masters Champs in Apr and then straight into the AV Winter Series. So really for the next few weeks its all about just allowing the legs to roll over when and how I feel.
Sun: No run, recovering from a party and a longggg night out
Mon: 12k medium paced run on flat ground
Tue: very windy, a bunch of 300m reps, good pace
Wed: 14-15km v.easy pace
Thu: best session for the week, 8k of reps in various distances, very consistent.
Fri: recovering from after training drinks & then enjoying a GREAT Swans win & supporting my team into another grand final. 32 years as a member, I deserve 2 in a row!!!
Sat & Sun: visiting children and the legs will enjoy a few days away
Next week will probably be similar, next Sat will be GF stuff and then a 40th party in the evening and then a Christening on Sunday for Kaelan.
Sometimes you need pull back a bit. Today I enjoyed & spent some time at the pool with Connor & Declan, playing on a big floating obstacle.
Thursday, 21 September 2006
Thu 21 Sep 06, long reps at the track
13km today and 46km for the week so far.
Tonight's session is basically what we would normally have done on Tue but we swapped the days around due to the strong winds. With three full laps of the complex in the opposite direction that we normally do (need change in everyone's life) and then some stretching and a few 60m strides to get the legs moving a bit quicker. Tonight myself, the 2 Dave's & Shuey had been told 8kms worth of reps, 10k pace. So after some consideration we decided 1x2k, 2x1200, 2x1000, 2x800 and we would be aiming for 3:55 per km pace for all of the reps and we put the recovery out from 90 sec to 2 min due to the wind. Young Shuey was to do 3/4 of each distance until the 800s, whilst he is by far the fastest Burkie is conscience of his age and also only recently returning back to track after 12-18 months away, but at a Schools comp 2 weeks ago he plucked a 52.8 for 400m after only 3 weeks track training.
With the 2k first we knew it was important to get that right early or the whole session could be destroyed, the first km we hit on 3:55 but then managed to speed up a little in the 2nd half. The rest of the session we stuck to our guns and worked well, Dave S got through the entire session which was a biggie as he didn't feel like he would earlier and of course myself & Dave T decided that the last 800 would see a faster rep to finish the night off.
Splits (recovery):
7.46 (2.01) = 2000m
4.42 (2.00) = 1200m
4.41 (2.00) = 1200m
3.56 (2.00) = 1000m
3.56 (1.59) = 1000m
3.07 (2.00) = 800m
2.46 (walk 200m) = 800m
We finished with a four lap cool down and then chatted with Luke and organised some drinks and pool later in the evening.
Tonight's session is basically what we would normally have done on Tue but we swapped the days around due to the strong winds. With three full laps of the complex in the opposite direction that we normally do (need change in everyone's life) and then some stretching and a few 60m strides to get the legs moving a bit quicker. Tonight myself, the 2 Dave's & Shuey had been told 8kms worth of reps, 10k pace. So after some consideration we decided 1x2k, 2x1200, 2x1000, 2x800 and we would be aiming for 3:55 per km pace for all of the reps and we put the recovery out from 90 sec to 2 min due to the wind. Young Shuey was to do 3/4 of each distance until the 800s, whilst he is by far the fastest Burkie is conscience of his age and also only recently returning back to track after 12-18 months away, but at a Schools comp 2 weeks ago he plucked a 52.8 for 400m after only 3 weeks track training.
With the 2k first we knew it was important to get that right early or the whole session could be destroyed, the first km we hit on 3:55 but then managed to speed up a little in the 2nd half. The rest of the session we stuck to our guns and worked well, Dave S got through the entire session which was a biggie as he didn't feel like he would earlier and of course myself & Dave T decided that the last 800 would see a faster rep to finish the night off.
Splits (recovery):
7.46 (2.01) = 2000m
4.42 (2.00) = 1200m
4.41 (2.00) = 1200m
3.56 (2.00) = 1000m
3.56 (1.59) = 1000m
3.07 (2.00) = 800m
2.46 (walk 200m) = 800m
We finished with a four lap cool down and then chatted with Luke and organised some drinks and pool later in the evening.
Thu 21 Sep 06, life stuff
0km today and 33km for the week so far.
I will run later this afternoon and log that as a separate post. Over the past month or so I have not posted a lot of personnel things in an attempt to not say too much about my life and the direction that it has taken and so as I didn't say anything that I shouldn't. I thank the many comments, emails and phone calls and most importantly the support given. Today's post is for me and for those who are interested in some of my thoughts and I thank you for reading and caring. So if you don't know me, then this post will mean very little.
Today 12 months ago I made a major decision and left my wife, which of course resulted in some very hard times predominantly emotionally. Over the past few days I have tried to analyse who & where my life is actually going and why, for those who know me well will know that I love to analyse things. Am I happy with my decision? For me it was the right decision, but for my wife and now 3 younger boys probably not, so one in particular likes to remind me.
More thoughts later... A few days later & I've kind of decided I won't say much more. Thankfully, I still have a good relationship with Connor (nearly 8) & Declan (5), whilst at times it is strained between Declan & myself but he tends to be happy to see me and stay with me, but he does like to make many comments. Whilst Connor is much quieter and is just happy to chat away and be happy with the times. A big plus has been that I can and do get along with Julie and we can chat and hold a good conversation which has meant I can hang around the house comfortably which means I have been able to spend some time getting to know Kaelan (now 6 months) even enough for him to be able to recognise me as I enter the room and smile. This morning (Sat) I was standing on the porch prior to coming in and I seen Kaelan through the window and he seen me and gave me a big smile, which is a good feeling.
12 months down the road and I've had some moments and made some poor decisions, money is continually tight and paying rent and a lot of child support is a major factor in my life. As well I have made some stupid decisions and even managed to put myself further in debt and picked up many fines in the early days of new car and this all adds up. But the biggest mistake was 6 weeks or so ago, a few days of very little food and then a cold and too much alcohol & basic medication resulted in a mess and I spent a night and morning as a patient, a mistake which I am quite embarrassed about and may remove from here, but at the moment it is here because it kind of helps to remind that I am not indestructible and I do need to be good to myself.
I will run later this afternoon and log that as a separate post. Over the past month or so I have not posted a lot of personnel things in an attempt to not say too much about my life and the direction that it has taken and so as I didn't say anything that I shouldn't. I thank the many comments, emails and phone calls and most importantly the support given. Today's post is for me and for those who are interested in some of my thoughts and I thank you for reading and caring. So if you don't know me, then this post will mean very little.
Today 12 months ago I made a major decision and left my wife, which of course resulted in some very hard times predominantly emotionally. Over the past few days I have tried to analyse who & where my life is actually going and why, for those who know me well will know that I love to analyse things. Am I happy with my decision? For me it was the right decision, but for my wife and now 3 younger boys probably not, so one in particular likes to remind me.
More thoughts later... A few days later & I've kind of decided I won't say much more. Thankfully, I still have a good relationship with Connor (nearly 8) & Declan (5), whilst at times it is strained between Declan & myself but he tends to be happy to see me and stay with me, but he does like to make many comments. Whilst Connor is much quieter and is just happy to chat away and be happy with the times. A big plus has been that I can and do get along with Julie and we can chat and hold a good conversation which has meant I can hang around the house comfortably which means I have been able to spend some time getting to know Kaelan (now 6 months) even enough for him to be able to recognise me as I enter the room and smile. This morning (Sat) I was standing on the porch prior to coming in and I seen Kaelan through the window and he seen me and gave me a big smile, which is a good feeling.
12 months down the road and I've had some moments and made some poor decisions, money is continually tight and paying rent and a lot of child support is a major factor in my life. As well I have made some stupid decisions and even managed to put myself further in debt and picked up many fines in the early days of new car and this all adds up. But the biggest mistake was 6 weeks or so ago, a few days of very little food and then a cold and too much alcohol & basic medication resulted in a mess and I spent a night and morning as a patient, a mistake which I am quite embarrassed about and may remove from here, but at the moment it is here because it kind of helps to remind that I am not indestructible and I do need to be good to myself.
Wednesday, 20 September 2006
Wed 20 Sep 06, S2F run along the Yarra
14km today and 33km for the week so far.
After nearly eleven hours at work an evening run along the Yarra was going to be a blessing, it would help clear the day's work away and some other bits & pieces. With running from South Melbourne to Fed Square and then doing the 11k run and then running back, I managed to clock up just over 14km.
When I arrived back at my car I jogged over to a grassed area and did 50 sit ups, 50 push ups & 50 crunches. I have also noticed a few tight spots, esp the hammies so I need to start paying a little more attention to my stretching.
After nearly eleven hours at work an evening run along the Yarra was going to be a blessing, it would help clear the day's work away and some other bits & pieces. With running from South Melbourne to Fed Square and then doing the 11k run and then running back, I managed to clock up just over 14km.
When I arrived back at my car I jogged over to a grassed area and did 50 sit ups, 50 push ups & 50 crunches. I have also noticed a few tight spots, esp the hammies so I need to start paying a little more attention to my stretching.
Tuesday, 19 September 2006
Tue 19 Sep 06, track session
7km today and 19km for the week so far.
Well didn't the weather person play games today...last night I hung washing at 10pm and it was cool, this morning I got up at 6am and hung another load and it was 20 degrees and last night's stuff was dry??? The sun hid behind clouds most of the day and it was very windy... I heard tonight that it got to 29 degrees which is not normal for a Melbourne September.
So I arrived at 5pm at the track tonight to blustery winds and a warm 28 degrees, this was going to be a tough track session, especially as Tuesdays are normal longer reps, but Burkie decided we would swap Thu & Tue, thankfully. 8x300 @ 55-6 sec with a 75 sec recovery.
We started with a 3 lap warm up with Tegan, Dave S & Shaun, then loads of stretching, 3 strides and then a change of shoes (DS Racers) and into the session as Shaun needed to leave at 6pm. Tegan moved off to do a similar session with some of the girls and we moved off with Dave T spectating tonight.
Splits (all recoveries between 74-76):
56.7 (strangely we thought we had started to fast)
52.1 (too fast)
54.5
55.1
55.3
54.3
54.1
53.6 (worked the back straight)
A three lap cool down and some stretching and made my way home before the very dark black clouds started to drop their water.
Well didn't the weather person play games today...last night I hung washing at 10pm and it was cool, this morning I got up at 6am and hung another load and it was 20 degrees and last night's stuff was dry??? The sun hid behind clouds most of the day and it was very windy... I heard tonight that it got to 29 degrees which is not normal for a Melbourne September.
So I arrived at 5pm at the track tonight to blustery winds and a warm 28 degrees, this was going to be a tough track session, especially as Tuesdays are normal longer reps, but Burkie decided we would swap Thu & Tue, thankfully. 8x300 @ 55-6 sec with a 75 sec recovery.
We started with a 3 lap warm up with Tegan, Dave S & Shaun, then loads of stretching, 3 strides and then a change of shoes (DS Racers) and into the session as Shaun needed to leave at 6pm. Tegan moved off to do a similar session with some of the girls and we moved off with Dave T spectating tonight.
Splits (all recoveries between 74-76):
56.7 (strangely we thought we had started to fast)
52.1 (too fast)
54.5
55.1
55.3
54.3
54.1
53.6 (worked the back straight)
A three lap cool down and some stretching and made my way home before the very dark black clouds started to drop their water.
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