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.
Sunday, 10 September 2006
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.
Thursday, 24 August 2006
Thu 24 Aug 06, a quick lap of the Tan + a bit
5km today and 51km for the week so far
Appointments after work, medical, hair, medical & a pers one, so no track tonight. Left work at 2:30pm, quick lap of the Tan + an extra km. Tan in 15:01, then jogged to a marker and ran 1k back towards my car hard, 3:31, jogged for 5 min and then off home to shower and then appts.
Discovered that my new posting style (which is working for me at the moment) is proving unpopular with my regular readers. I received my site meter stats, normal is mid to high 20s per day, the last weeks average 16. :-(
Appointments after work, medical, hair, medical & a pers one, so no track tonight. Left work at 2:30pm, quick lap of the Tan + an extra km. Tan in 15:01, then jogged to a marker and ran 1k back towards my car hard, 3:31, jogged for 5 min and then off home to shower and then appts.
Discovered that my new posting style (which is working for me at the moment) is proving unpopular with my regular readers. I received my site meter stats, normal is mid to high 20s per day, the last weeks average 16. :-(
Wednesday, 23 August 2006
Wed 23 Aug 06, Fawkner & the Tan at lunch
21km today and 46km for the week so far
Lunchtime run with the MMM. Ran to the 'Pillars', from there joined the group and ran through the Gardens to Fawkner Park, a lap, back to the Tan and around to the 'Pillars'. I then jogged back to Victoria Barracks, all recovery pace.
This evening I did a S2F Run Leader role for a 10k group, with running there and back and the run was more than likely 10-11k, I ended up clicking over a few kms today at a nice relaxing pace.
Lunchtime run with the MMM. Ran to the 'Pillars', from there joined the group and ran through the Gardens to Fawkner Park, a lap, back to the Tan and around to the 'Pillars'. I then jogged back to Victoria Barracks, all recovery pace.
This evening I did a S2F Run Leader role for a 10k group, with running there and back and the run was more than likely 10-11k, I ended up clicking over a few kms today at a nice relaxing pace.
Tuesday, 22 August 2006
Tue 22 Aug 06, track session
10km today and 25km for the week so far
Warm up, session tonight, 2000m, 2000m, 1000m, 1000m & 800m with a 2 min recovery, 1 & 2k reps at 3:50ish pace.
Splits;
7:48
7:49
3:55
3:53
2:50
It was very windy for the first rep, then settle. 800m was done at similar pace for first 400m and then with a slow increase of pace for final 250m. 3 lap cool down.
Warm up, session tonight, 2000m, 2000m, 1000m, 1000m & 800m with a 2 min recovery, 1 & 2k reps at 3:50ish pace.
Splits;
7:48
7:49
3:55
3:53
2:50
It was very windy for the first rep, then settle. 800m was done at similar pace for first 400m and then with a slow increase of pace for final 250m. 3 lap cool down.
Sunday, 20 August 2006
Sun 20 Aug 06, You Yangs
15km today and for the week so far
8:30am, 9 degrees, cap, Skins top, Rbk singlet and shorts. Did a lap of GCD + a bit more, very easy pace. GCD in 68 minutes, probably 4 min slower than normal.
8:30am, 9 degrees, cap, Skins top, Rbk singlet and shorts. Did a lap of GCD + a bit more, very easy pace. GCD in 68 minutes, probably 4 min slower than normal.
Saturday, 19 August 2006
Sat 19 Aug 06, Ferny Creek
18km today and 46km for the week
Club run, just over 85 minutes, some new trails, nice run. Still not 100% over my cold. In the last few kms of today's run I 'clicked' over the 2000th km run this year.
Club run, just over 85 minutes, some new trails, nice run. Still not 100% over my cold. In the last few kms of today's run I 'clicked' over the 2000th km run this year.
Thursday, 17 August 2006
Thu 17 Aug 06, rest day
0km today and 28km for the week so far
No track session today, unwell, common cold, sore throat, coughing and head is banging.
No track session today, unwell, common cold, sore throat, coughing and head is banging.
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