Interesting session with Brian tonight. Again late to the track, having to jog the 8 minutes from the station. This actually adds 2 km to my total distance on training days, but i never record it
Three sets in the session tonight - a 3 km, 2 km and 1 km. The 3 km set was just a straight out 7.5 lap run with two laps to be run quicker on Brian's whistle. The first quick lap for me came after 900 metres. It was hard to settle back into the steady rhythm I had before the whistle and I suspect it was a tad slower. The second whistle happened when I was 2.5 kilometres in, so almost made it into that last lap. Brian must have been watching! Didn't take times for the quicker laps, except to say they were definitely quicker than the steady pace sections. On the watch I had 10:34 at the finish, so probably doing around 86's for the steady pace bits
Having been the first to finish the first set, my recovery was a bit longer than everyone elses at around seven minutes, so pretty fresh for the second set, which was five laps of float 100 metres, then steady 300 metres. Brian's idea of float this time was a bit different from mine in that float was just backing off the pace a tad. I know Brian knows what float means but i guess he was trying to make it easier for our fun runners. My "float" was getting slower through the five efforts. I only timed the last three for 56, 56 and 54 on the last one. Noice!
About five minutes recovery and we were over at the 200 for the 1 km start. The legs were feeling lactic after that second set. This set was 1 lap easy, 1 lap medium, 200 metres hard. Brazza very kindly said to Josh, "you stick with Jeremy". Just great! Mind you, the kid stuck to the game plan until with 250 metres to go he thought he had a sniff of outsprinting me to the finish. He cut on the inside of one of the slower runners (while I did the right thing by going on the outside) and went for broke. I got the arms moving, made sure I was running high on the balls of my feet and left him behind with 150 metres left. To his credit he kept having a crack and kept me honest to the end. Congratulations were forthcoming from Brian for Josh for the way he kept coming - in the past he has preferred to drop off and I think is a coming of age thing for Josh
TOTAL DISTANCE = 7 kilometres (including warm up and jelly legged warm down)
Wednesday, May 28, 2008
Monday, 26 May 2008
Was hoping to leave work a little earlier than usual today, but yet again got stuck with something
A very ordinary run today for two reasons. One, was that i didn't set my watch properly at the start and the other was soreness. Near the start of my run I could feel my right foot was sore with every stride.
And then halfway through the run my shins got very, very sore. And wouldn't you know, just when you need to hit a few red traffic lights to stretch I got green lights all the way through. Managed a little stretch at Lygon Street on my way through Park Street. Felt like there was a lot of resistance there in the muscle. Had a longer stretch at Merri Parade before the long climb up St Georges Rd. This worked an absolutely treat and I was able to finish the rest of the run (another 12 minutes) almost pain free
So don't know the run time all up but I would guess at around 45 minutes. Not quite the 50 minutes I was supposed to go for, but then halfway through my run it didn't look like I was going to finish at all
TOTAL DISTANCE = about 9 kilometres
A very ordinary run today for two reasons. One, was that i didn't set my watch properly at the start and the other was soreness. Near the start of my run I could feel my right foot was sore with every stride.
And then halfway through the run my shins got very, very sore. And wouldn't you know, just when you need to hit a few red traffic lights to stretch I got green lights all the way through. Managed a little stretch at Lygon Street on my way through Park Street. Felt like there was a lot of resistance there in the muscle. Had a longer stretch at Merri Parade before the long climb up St Georges Rd. This worked an absolutely treat and I was able to finish the rest of the run (another 12 minutes) almost pain free
So don't know the run time all up but I would guess at around 45 minutes. Not quite the 50 minutes I was supposed to go for, but then halfway through my run it didn't look like I was going to finish at all
TOTAL DISTANCE = about 9 kilometres
Sunday, 25 May 2008
Rest day today. At least it should have been a 50 minute medium run with fartlek sections in it, but we had a bit to do in the house then we had Kylie's brother Andrew and his long term squeeze over for what turned out to be a late lunch and then dinner. So will have to get to it tomorrow
Saturday, May 24, 2008
Saturday, 24 May 2008
We had a club run today - an 11.2 km Handicap run with Collingwood Harriers. I know this run fairly well as have run it the last three years. The first time I ran I did 39:13, the second time it was 40:28 so I was keen to try to get closer to that first year's effort. Also, Collingwood have a very well stocked beer fridge and i was looking forward to a can or three as a reward
By 2:30 pm when I started the weather was beautiful and you would not have known we had our coldest May morning for 20 years. Tried to start off nice and steady and not run my race in the first couple of kilometres.
However after about a kilometre it was clear that I did not prepare as well as I should have and needed to go to the toilet. I came across one at the two kilometre mark and wasted 30 seconds having a wee and washing my hands. Then it was off again
Reached the first nasty hill just over the river and did not attack it, rather just went for a nice steady rythm up to the top. It was pretty steep. And so it went on. An extremely undulating course but nice in that for all the long uphills there were long downhills
About 20 minutes out from home and I see the bridge going over the Eastern Freeway. Alarm bells ring as I know there is a very long uphill to get to the crest whereupon you go down towards that bridge. Pass a few runners near the top of the hill and spend a few seconds shortening the stride to recover from the effort once over it
So we get to the bridge over the Eastern and I remember that once over the bridge there is another long uphill section before you get to Chandler Highway. Doh! Luckily this is the last major hill to speak of, and I work my way past more runners up towards Heidelberg Road.
Things move pretty quick from here. Its about three kilometres to the finish, but as a backmarker suddenly you are encountering packs of front and middle markers. As I knew it was pretty flat to the finish, I force myself to keep a good pace going even though I just want to ease off a bit. Pushed all the way through and passed quite a few burgers on the way including 2006 and 2006 winner Diane Brimacombe. Finally get to the line and see about five Harriers already there.
My official finish time was around 40:44, but considering the 30 second loo break it was closer to 40:15, so I'll take that. Three beers afterwards plus a bonus can while I pretended to Kylie that I was saying goodbye to people while she put the pram in the car. Maybe long run tomorrow. Need to keep the miles up and these consecutive days of running. Plus, with La Trobe 15km next Saturday, I want to be as fresh as possible
TOTAL DISTANCE = 11.2 kilometres - yep, no warm up or down
By 2:30 pm when I started the weather was beautiful and you would not have known we had our coldest May morning for 20 years. Tried to start off nice and steady and not run my race in the first couple of kilometres.
However after about a kilometre it was clear that I did not prepare as well as I should have and needed to go to the toilet. I came across one at the two kilometre mark and wasted 30 seconds having a wee and washing my hands. Then it was off again
Reached the first nasty hill just over the river and did not attack it, rather just went for a nice steady rythm up to the top. It was pretty steep. And so it went on. An extremely undulating course but nice in that for all the long uphills there were long downhills
About 20 minutes out from home and I see the bridge going over the Eastern Freeway. Alarm bells ring as I know there is a very long uphill to get to the crest whereupon you go down towards that bridge. Pass a few runners near the top of the hill and spend a few seconds shortening the stride to recover from the effort once over it
So we get to the bridge over the Eastern and I remember that once over the bridge there is another long uphill section before you get to Chandler Highway. Doh! Luckily this is the last major hill to speak of, and I work my way past more runners up towards Heidelberg Road.
Things move pretty quick from here. Its about three kilometres to the finish, but as a backmarker suddenly you are encountering packs of front and middle markers. As I knew it was pretty flat to the finish, I force myself to keep a good pace going even though I just want to ease off a bit. Pushed all the way through and passed quite a few burgers on the way including 2006 and 2006 winner Diane Brimacombe. Finally get to the line and see about five Harriers already there.
My official finish time was around 40:44, but considering the 30 second loo break it was closer to 40:15, so I'll take that. Three beers afterwards plus a bonus can while I pretended to Kylie that I was saying goodbye to people while she put the pram in the car. Maybe long run tomorrow. Need to keep the miles up and these consecutive days of running. Plus, with La Trobe 15km next Saturday, I want to be as fresh as possible
TOTAL DISTANCE = 11.2 kilometres - yep, no warm up or down
Friday, 23 May 2008
A 30 minute recovery run today to work - and pay day. yay!!
Got out around 8:00 am and it was cold, cold, cold! Luckily the first thing i did when i got out of bed was put my running socks on and shoes. and clothes of course!
Ran from home, along the normal route down St Georges Road, then across Park Street. While I had been enjoying the run to this point, suddenly I kind of felt like I was pushing a little. Really tried to slow things down a bit and I am not sure but its possible I was surging in sections so really have to concentrate on keeping things nice and slow for these runs
Got to Royal Parade but instead of heading for the city, I went under the road along the bike path through to the Zoo and the station. I stopped here for 32 minutes on the watch which was all I wanted to do. At the station, find the next train had been cancelled! So onto the tram and into work by 9:10 am which wasn't bad going
Kylie was off to the movies tonight so I had to make sure I was home by 6:00 pm, so unlike last Friday night those two pints I had tonight really WERE just two pints!!
TOTAL DISTANCE = about six kilometres
Got out around 8:00 am and it was cold, cold, cold! Luckily the first thing i did when i got out of bed was put my running socks on and shoes. and clothes of course!
Ran from home, along the normal route down St Georges Road, then across Park Street. While I had been enjoying the run to this point, suddenly I kind of felt like I was pushing a little. Really tried to slow things down a bit and I am not sure but its possible I was surging in sections so really have to concentrate on keeping things nice and slow for these runs
Got to Royal Parade but instead of heading for the city, I went under the road along the bike path through to the Zoo and the station. I stopped here for 32 minutes on the watch which was all I wanted to do. At the station, find the next train had been cancelled! So onto the tram and into work by 9:10 am which wasn't bad going
Kylie was off to the movies tonight so I had to make sure I was home by 6:00 pm, so unlike last Friday night those two pints I had tonight really WERE just two pints!!
TOTAL DISTANCE = about six kilometres
Thursday, 22 May 2008
Training was with Brian tonight. I was pretty late as I had to get a few things done at work. We have got quite a bit on with some workers in Bendigo getting screwed over with their entitlements only to find out their jobs are about to be shipped off shore! And of course we are bargaining at the moment with one of Australia's largest employers who are also very anti-union and have had AWA's in place since 1999
Anyhoo, enough of the politics. Got to training just in time to do the run throughs part of the night and was happy to get there even in time for that. Pretty easy session tonight, on what was a very cold evening - the sort where mist shrouds the track and your hands are numb
We had 3 x 600's with 200 recovery then a break. After that we had 3 x 600's with 200 easy, 200 medium, 200 steady and jog recovery between each. I managed to knock over the first set in consistent times (i think all around 1:57 from memory)
After that a short break and straight into the second set. I was glad to get those out of the way so I could head straight inside where it was warm and the beer was cold. I selfishly drank four of the last eight beers before I got a lift home with Rey
TOTAL DISTANCE = about 6 kilometres including warm up and down
Anyhoo, enough of the politics. Got to training just in time to do the run throughs part of the night and was happy to get there even in time for that. Pretty easy session tonight, on what was a very cold evening - the sort where mist shrouds the track and your hands are numb
We had 3 x 600's with 200 recovery then a break. After that we had 3 x 600's with 200 easy, 200 medium, 200 steady and jog recovery between each. I managed to knock over the first set in consistent times (i think all around 1:57 from memory)
After that a short break and straight into the second set. I was glad to get those out of the way so I could head straight inside where it was warm and the beer was cold. I selfishly drank four of the last eight beers before I got a lift home with Rey
TOTAL DISTANCE = about 6 kilometres including warm up and down
Wednesday, 21 May 2008
Long run home tonight. Was on the clock as Kylie had to leave at 7:00 pm for a meeting
Did not end up leaving until 6:15 pm and then I fair dinkum got caught at every red light on the way home except I think for four - and two of those were the last two
Thought I was running reasonably strongly without really overdoing it. Got to Park St & Royal Pde with 19:30 on the watch. Ended up running 45 odd minutes overall. Feeling more confident now about running consecutive days if I can keep feeling good like this
TOTAL DISTANCE = about 9 kilometres
Did not end up leaving until 6:15 pm and then I fair dinkum got caught at every red light on the way home except I think for four - and two of those were the last two
Thought I was running reasonably strongly without really overdoing it. Got to Park St & Royal Pde with 19:30 on the watch. Ended up running 45 odd minutes overall. Feeling more confident now about running consecutive days if I can keep feeling good like this
TOTAL DISTANCE = about 9 kilometres
Tuesday, 20 May 2008
Training with Brian today. Interesting session this one, in that the lights went off halfway through
It called for 4 minutes with two minutes recovery, repeated three times. Then a break and the same again but with 3 minute intervals
After my disappointing run at Sandown I was keen to have a good training session. Managed a consistent distance for all of the 4 min efforts at around my 5 km pace. Then, on the last effort all the lights went out and we were dodging each other in the dark!
After a bit of stuffing around Brian says do six easy laps. But i thought stuff that I have amends to be made. So I called a core group of us together and we finished off the set as described but in the outside three lanes of the track.
I must admit, while we were organising all that, we did end up with more recovery before starting the second set than what Brian would have planned. Still, I really tried to push the second set and certainly didn't leave much out there
I was rapt that one of the dads of the little aths girls with us trained tonight with us, which was great to see
TOTAL DISTANCE = about 6.5 kilometres including warm up and down
It called for 4 minutes with two minutes recovery, repeated three times. Then a break and the same again but with 3 minute intervals
After my disappointing run at Sandown I was keen to have a good training session. Managed a consistent distance for all of the 4 min efforts at around my 5 km pace. Then, on the last effort all the lights went out and we were dodging each other in the dark!
After a bit of stuffing around Brian says do six easy laps. But i thought stuff that I have amends to be made. So I called a core group of us together and we finished off the set as described but in the outside three lanes of the track.
I must admit, while we were organising all that, we did end up with more recovery before starting the second set than what Brian would have planned. Still, I really tried to push the second set and certainly didn't leave much out there
I was rapt that one of the dads of the little aths girls with us trained tonight with us, which was great to see
TOTAL DISTANCE = about 6.5 kilometres including warm up and down
Monday, 19 May 2008
Rest day today. Not much to report except that hammies are still sore. And that I caught up with an ex-umpiring mate from my days at the VFL. Turns out the VFL are promoting guys to the AFL who are struggling to meet the minimum fitness requirement of 4 km in 18 minutes. yikes!
So the boss of the AFL put a rocket up the boss of the VFL who in turn placed that rocket fairly and squarely up the goalies boss. The result? The VFL time trial is now 4 km instead of 3 km and only guys who have a proven fitness record are umpiring senior football. About time!!
While I had a good run at the VFL, it is my belief that had that policy been in place while I was there, I could possibly have racked up close to 50 VFL senior matches rather than the 30 odd that I did over four seasons. Not to worry, I enjoyed my time there but gee I enjoy my running more
So the boss of the AFL put a rocket up the boss of the VFL who in turn placed that rocket fairly and squarely up the goalies boss. The result? The VFL time trial is now 4 km instead of 3 km and only guys who have a proven fitness record are umpiring senior football. About time!!
While I had a good run at the VFL, it is my belief that had that policy been in place while I was there, I could possibly have racked up close to 50 VFL senior matches rather than the 30 odd that I did over four seasons. Not to worry, I enjoyed my time there but gee I enjoy my running more
Sunday, 18 May 2008
The club had a fun run on this morning, so we (the family) all went down and helped out. Kylie looked after the computer stuff while I made sure the children ate their breakfast. My hammies were a bit sore, which was odd
Once all the runners were off and I had started the clock. I went out for my own run. I went out on the Merri Creek bike path for 20 minutes south towards the city. This took me to the "Golden Domes" which is an orthodox church around the corner from CERES near Separation Street in Thornbury
Then a 40 minute run back which was 20 minutes to the club rooms then as much again on the bike path. From here just 20 minutes back to the club rooms
Great to get the long run out of the way early. Fell asleep on the couch at home
TOTAL DISTANCE = about 17 kilometres
Once all the runners were off and I had started the clock. I went out for my own run. I went out on the Merri Creek bike path for 20 minutes south towards the city. This took me to the "Golden Domes" which is an orthodox church around the corner from CERES near Separation Street in Thornbury
Then a 40 minute run back which was 20 minutes to the club rooms then as much again on the bike path. From here just 20 minutes back to the club rooms
Great to get the long run out of the way early. Fell asleep on the couch at home
TOTAL DISTANCE = about 17 kilometres
Saturday, 17 May - AV Winter Round 3
Round 3 of the Winter Season today with a 10 km road race at Sandown. After training fairly strongly during the week, I was fairly confident of a good time. Alas, that's not how things transpired
Did not get to bed until 12:30 that morning so not a great start. The morning dawned and it rained, and it rained, then it rained some more. In fact it did not let up the whole morning. John Braszell picked me up promptly at 12:30 pm and we were off to Sandown
On Springvale Road and we're listening to the weather reprt on the radio and they say it is 7 degrees! Yikes!!
A short warm up in the rain and we go to the start line. So many bodies there, that it is actually quite warm amongst all the body warmth, although not very sweet smelling. after pushing really hard at the start last year, this year i wanted a nice steady start with as even a split as possible. Maybe 3:18 through the first km was not the way to go.
Felt reasonably strong on the second lap, and kinda felt like I was really pushing up that front straight. Still, went through 5 km in 17:24 when I was hoping for something closer to 17:10. Really started to feel the pace from hereon in and did the last 5 km in 17:43, so only about 19 seconds difference. didn't have much left at the end for what I reckon is the longest finishing straight in AV running - all 800 odd metres of it
i was a bit disappointed with my 35:07, but its probably not that bad. After going through my blog entries I see I have only been back in full training for about five weeks following my two week break after Stawell. Which in itself I only had three full months training for after being injured for half the summer
Coburg Harriers had arguably their strongest ever winter season women's team competing on Saturday, so that was pretty exciting, although they finished third last. One of our 16 year old boys ran 39:30, a massive PB for him. And one of our other juniors did a massive PB in the 3 km race and we had a 16th in the U14 girls race. Some very postitive signs for the club
So I look ahead to an 11.2 km run at Collingwood next weekend and the 15 km AV Road Race the week after. And more immediately, an 80 minute run tomorrow morning
TOTAL DISTANCE = about 11.5 kilometres including warm up and down
Did not get to bed until 12:30 that morning so not a great start. The morning dawned and it rained, and it rained, then it rained some more. In fact it did not let up the whole morning. John Braszell picked me up promptly at 12:30 pm and we were off to Sandown
On Springvale Road and we're listening to the weather reprt on the radio and they say it is 7 degrees! Yikes!!
A short warm up in the rain and we go to the start line. So many bodies there, that it is actually quite warm amongst all the body warmth, although not very sweet smelling. after pushing really hard at the start last year, this year i wanted a nice steady start with as even a split as possible. Maybe 3:18 through the first km was not the way to go.
Felt reasonably strong on the second lap, and kinda felt like I was really pushing up that front straight. Still, went through 5 km in 17:24 when I was hoping for something closer to 17:10. Really started to feel the pace from hereon in and did the last 5 km in 17:43, so only about 19 seconds difference. didn't have much left at the end for what I reckon is the longest finishing straight in AV running - all 800 odd metres of it
i was a bit disappointed with my 35:07, but its probably not that bad. After going through my blog entries I see I have only been back in full training for about five weeks following my two week break after Stawell. Which in itself I only had three full months training for after being injured for half the summer
Coburg Harriers had arguably their strongest ever winter season women's team competing on Saturday, so that was pretty exciting, although they finished third last. One of our 16 year old boys ran 39:30, a massive PB for him. And one of our other juniors did a massive PB in the 3 km race and we had a 16th in the U14 girls race. Some very postitive signs for the club
So I look ahead to an 11.2 km run at Collingwood next weekend and the 15 km AV Road Race the week after. And more immediately, an 80 minute run tomorrow morning
TOTAL DISTANCE = about 11.5 kilometres including warm up and down
Wednesday, May 21, 2008
Friday, 16 May 2008
Rest day today ahead of Sandown tomorrow The most exciting thing that happened was that while Kylie was waiting for me to come home so that she could go out for her borther's girlfriend's birthday dinner, I was continually getting shouted pints at the pub The game plan was to buy two pints straight off the bat, drink those two and leave at 5:50 pm to catch the tram. A further three pints later its 6:40 pm and Kylie is already ten minutes into the time she was supposed to leave. My bad! Ignoring my phone I rockup on the doorstep at 7:15 pm. She left, I had dinner, hopped onto the computer, finished my bottle of red from last night and fell into bed at 12:30 am
Not the ideal preparation for Sandown, but this is a tried and true method. i generally PB on this sort of prep. Don't ask me why, but it works and who am I to change a winning forumla
TOTAL DISTANCE - the 500 metre sprint from the tram stop to the door step
Not the ideal preparation for Sandown, but this is a tried and true method. i generally PB on this sort of prep. Don't ask me why, but it works and who am I to change a winning forumla
TOTAL DISTANCE - the 500 metre sprint from the tram stop to the door step
Thursday, 15 May 2008
Training tonight with Brian. Thought it was going to be an easy session and if I had run it as he intended, it probably would have been
We had to do 3 x 500's, 4 x 300's, then 6 x 150's to finish off. Did the 500's a bit too quick at 3 min/km a pace and I deviated from the game plan even further after that. Did the 300's at just under my 5 km race pace and didn't bother timing the 150's
And even with all of that, I was not alone. Liam Magee our new guy pretty much pushed me the whole session, and I was happy to sit behind him for a few of those reps
Young Josh Persson was funny though. I could tell he was running within himself on the first four 150's. On the fifth one on the back straight he put in a strong effort and I thought that was cool. On the last one, like the true hero that I am, I showed him the sort of effort he will need if he wants to try that sort of stuff on me. Left all comers in my mighty wake. What a man!
A relaxing beer or two afterwards than a couple glasses of red as we toasted Harold Steven's 80th birthday with a function at the track. All the children in bed after 9:30 and they were pretty ratty on the way home
TOTAL DISTANCE = about 4 kilometres including warm up and down
We had to do 3 x 500's, 4 x 300's, then 6 x 150's to finish off. Did the 500's a bit too quick at 3 min/km a pace and I deviated from the game plan even further after that. Did the 300's at just under my 5 km race pace and didn't bother timing the 150's
And even with all of that, I was not alone. Liam Magee our new guy pretty much pushed me the whole session, and I was happy to sit behind him for a few of those reps
Young Josh Persson was funny though. I could tell he was running within himself on the first four 150's. On the fifth one on the back straight he put in a strong effort and I thought that was cool. On the last one, like the true hero that I am, I showed him the sort of effort he will need if he wants to try that sort of stuff on me. Left all comers in my mighty wake. What a man!
A relaxing beer or two afterwards than a couple glasses of red as we toasted Harold Steven's 80th birthday with a function at the track. All the children in bed after 9:30 and they were pretty ratty on the way home
TOTAL DISTANCE = about 4 kilometres including warm up and down
Wednesday, 14 May 2008
Ran into work today. Brian wanted me to do 45 minute run with 10 minute surge through the middle
Set off from home and like all the other runs to work recently it took a good 17 minutes for my feet to warm up and not feel like I was hitting the pavement with bare feet. Still not sure about those shoes
When it came to push time after 25 minutes, it was hard going at first but got easier once I'd worked my way into it. It started pretty much at Park Street (at Lygon Street), continued along Park Street, left into Royal Parade (alongside Princes Park) and I had got to the end of Princes Park (and 7 minutes into my run) when I hit a red traffic light. So that was the end of that
All up 45 minutes into work. Felt really good that night and might not be long before I started training twice a day a couple times a week
TOTAL DISTANCE = about 9 kilometres
Set off from home and like all the other runs to work recently it took a good 17 minutes for my feet to warm up and not feel like I was hitting the pavement with bare feet. Still not sure about those shoes
When it came to push time after 25 minutes, it was hard going at first but got easier once I'd worked my way into it. It started pretty much at Park Street (at Lygon Street), continued along Park Street, left into Royal Parade (alongside Princes Park) and I had got to the end of Princes Park (and 7 minutes into my run) when I hit a red traffic light. So that was the end of that
All up 45 minutes into work. Felt really good that night and might not be long before I started training twice a day a couple times a week
TOTAL DISTANCE = about 9 kilometres
Tuesday, 13 May 2008
Training at the track tonight was a 6 km time trial, which I was a bit surprised at and a little aggrieved considering I could have done that on the way to or from work
It is in preparation for Saturday's AV 10 km winter season round 3 race at Sandown
Did 3 km splits of 10:18 and 10:23 so hopefully that puts me in good stead for Saturday
TOTAL DISTANCE = about 7 kilometres including warm up and down
It is in preparation for Saturday's AV 10 km winter season round 3 race at Sandown
Did 3 km splits of 10:18 and 10:23 so hopefully that puts me in good stead for Saturday
TOTAL DISTANCE = about 7 kilometres including warm up and down
Monday, 12 May 2008
Long run home tonight from work. After last Monday's slip up with the timing I was better prepared this time around
Got to Princes Park where I did a complete loop, then did a little out and back to add what I thought was the extra time I needed
Got to St Georges Road and headed off down the Merri Creek bike path from there. Got to where I needed to turn off for the road home (about six minutes from my door) and I still needed to make up four minutes. A couple laps of the footy oval there and I was right
All up 75 minutes and it felt reasonably comfortable. Pleased with that
TOTAL DISTANCE = about 16 kilometres
Got to Princes Park where I did a complete loop, then did a little out and back to add what I thought was the extra time I needed
Got to St Georges Road and headed off down the Merri Creek bike path from there. Got to where I needed to turn off for the road home (about six minutes from my door) and I still needed to make up four minutes. A couple laps of the footy oval there and I was right
All up 75 minutes and it felt reasonably comfortable. Pleased with that
TOTAL DISTANCE = about 16 kilometres
Sunday, 11 May 2008
Rest day as mother's day today. Kylie's present from me was a sleep in. What a guy!
Went over to my mother's and took her out for lunch. We rather overspent at a little place on Canterbury Road. Then it was off to see Kylie's grandmother. Father and children were getting quite grump with each other at this late stage so off home we all went at 4:00 pm
Hamish fell asleep in the car close to home and he slept right through to the next morning
Went over to my mother's and took her out for lunch. We rather overspent at a little place on Canterbury Road. Then it was off to see Kylie's grandmother. Father and children were getting quite grump with each other at this late stage so off home we all went at 4:00 pm
Hamish fell asleep in the car close to home and he slept right through to the next morning
Saturday, 11 May 2008
My club hosted the Athletics Victoria All Schools Cross Country relays today, although it was more like an All Private Schools event. Very few government schools represented unfortunately - I think I counted too and even one of those was Melbourne High School
Afterwards we had a hill session and a tough one at that. We had to do three long hills at kodak hill, three medium length hills back closer to the track and then three short hills from the pylon
Philip ignored Brian's instruction and had everyone start a quarter way up the hill. Brian set the session out so that we were supposed to start at the bottom and work up for 200 metres. In the end Liam, Warren and I did the longer hill. My legs were feeling very heavy from the start and the last two reps were hurting quite a bit. Liam finished far stronger than I and he was ahead on the last two reps
Then we moved back to the hill at the back of the track outside the fence. Three of the longer ones and I seemed to go better on those and on the three smaller ones
To finish Brian wanted a 3 km warm down. Liam, Bernie Ledden and I turned that into a 3 km medium effort. Funny, as there was no talking for all of those 7.5 laps, just grim determination to finish
TOTAL DISTANCE = about 5.5 kilometres including warm up and down
Afterwards we had a hill session and a tough one at that. We had to do three long hills at kodak hill, three medium length hills back closer to the track and then three short hills from the pylon
Philip ignored Brian's instruction and had everyone start a quarter way up the hill. Brian set the session out so that we were supposed to start at the bottom and work up for 200 metres. In the end Liam, Warren and I did the longer hill. My legs were feeling very heavy from the start and the last two reps were hurting quite a bit. Liam finished far stronger than I and he was ahead on the last two reps
Then we moved back to the hill at the back of the track outside the fence. Three of the longer ones and I seemed to go better on those and on the three smaller ones
To finish Brian wanted a 3 km warm down. Liam, Bernie Ledden and I turned that into a 3 km medium effort. Funny, as there was no talking for all of those 7.5 laps, just grim determination to finish
TOTAL DISTANCE = about 5.5 kilometres including warm up and down
Friday, 10 May 2008
Woke up feeling very sore and sorry for myself this morning after last night's session
Helped Kylie drop older child off at Kinder, then it was a thirty minute run towards work. Took me ages to get into the run and only in the last ten minutes or so did I feel comfortable
Followed the Upfield bike path from Batman station (on Gaffney Street), and a nice straight run to where I finished just outside the zoo
Although I got to work quite late, it was nice to start off the day with a run and not have to stress about what time I am leaving for home
TOTAL DISTANCE = about six kilometres
Helped Kylie drop older child off at Kinder, then it was a thirty minute run towards work. Took me ages to get into the run and only in the last ten minutes or so did I feel comfortable
Followed the Upfield bike path from Batman station (on Gaffney Street), and a nice straight run to where I finished just outside the zoo
Although I got to work quite late, it was nice to start off the day with a run and not have to stress about what time I am leaving for home
TOTAL DISTANCE = about six kilometres
Monday, May 19, 2008
Thursday, 9 May 2008
Training with Brian tonight at the track
Main set was reasonably tough. Funny, as when Brian was describing the session to the group there were loud moans and groans. Surprising, as we'd done a session similar to this a few weeks ago
It called for 200 metres easy, 200 metres medium, 200 metres hard with walk across infield recovery. To do seven times. My were remarkably consistent at just a touch under 2 minutes for each rep.
Unfortunately Josh Persson was all over the joint, wanting to run faster or keep up with me. His first four were okay, but he must have thought he felt good on the fifth one and wanted to push the easy part of that set. I finished a bit ahead of him. The sizth one was better, but again on the last one, he wanted to push the easy part. I was way ahead at the finish, which was really disappointing for him as you have to question what benefot he got from the session. Had a chat to him afterwards and will send him an email tomorrow
TOTAL DISTANCE = about 6 kilometres including warm up and down
Main set was reasonably tough. Funny, as when Brian was describing the session to the group there were loud moans and groans. Surprising, as we'd done a session similar to this a few weeks ago
It called for 200 metres easy, 200 metres medium, 200 metres hard with walk across infield recovery. To do seven times. My were remarkably consistent at just a touch under 2 minutes for each rep.
Unfortunately Josh Persson was all over the joint, wanting to run faster or keep up with me. His first four were okay, but he must have thought he felt good on the fifth one and wanted to push the easy part of that set. I finished a bit ahead of him. The sizth one was better, but again on the last one, he wanted to push the easy part. I was way ahead at the finish, which was really disappointing for him as you have to question what benefot he got from the session. Had a chat to him afterwards and will send him an email tomorrow
TOTAL DISTANCE = about 6 kilometres including warm up and down
Wednesday, 7 May 2008
Am certainly looking forward to returning to the traing track tomorrow night. Third day in a row today of running home from work
Thought that given I had missed out on a track session yesterday, that today I should try to push things a bit, so did a 30 minute fartlek. After running easy - medium for 15 minutes, the last 15 minutes I did long surges (about 500 metres), with only short recoveries of about 200 metres. In all, there were about five of these
Hopped on the tram the rest of the way home
TOTAL DISTANCE = about 7 kilometres
Thought that given I had missed out on a track session yesterday, that today I should try to push things a bit, so did a 30 minute fartlek. After running easy - medium for 15 minutes, the last 15 minutes I did long surges (about 500 metres), with only short recoveries of about 200 metres. In all, there were about five of these
Hopped on the tram the rest of the way home
TOTAL DISTANCE = about 7 kilometres
Tuesday, 6 May 2008
Kyle had yet another meeting to get to tonight, so decided to run home from work
All up a 45 minute run
TOTAL DISTANCE = about nine kilometres
All up a 45 minute run
TOTAL DISTANCE = about nine kilometres
Monday, 5 May 2008
Long slow run home from work today and on the clock as Kylie had a meeting to go to, for which she had to leave home at 7:00 pm. This slow run is the start of a long journey up to a couple of 2 hour slow runs in August in preparation for the Burnley half marathon
Today's run was supposed to be sixty-five minutes. Usually I would run on the Merri Creek bike path south towards the city once I had reached St George's Road as a little out and back loop to add the extra time to what is usually a 55 minute run when taking the Merri Creek bike path from the same point direct to home
Today, I decided to do a lap of Princes Park as the extra loop and that seemed to work quite well, so might do that again in future. Unfortunately, the closer I got to home I realised that I would struggle to get there by 7:00 pm, so had to push the last three kilometres or so. Even with that, I ended up doing a 70 minute run so was out with the run length as well.
Oh well, with my plan which worked out well last year of increasing the time by 5 mins per week, I guess I am one week advanced in my Half Marathon prep
TOTAL DISTANCE = about 15 kilometres
Today's run was supposed to be sixty-five minutes. Usually I would run on the Merri Creek bike path south towards the city once I had reached St George's Road as a little out and back loop to add the extra time to what is usually a 55 minute run when taking the Merri Creek bike path from the same point direct to home
Today, I decided to do a lap of Princes Park as the extra loop and that seemed to work quite well, so might do that again in future. Unfortunately, the closer I got to home I realised that I would struggle to get there by 7:00 pm, so had to push the last three kilometres or so. Even with that, I ended up doing a 70 minute run so was out with the run length as well.
Oh well, with my plan which worked out well last year of increasing the time by 5 mins per week, I guess I am one week advanced in my Half Marathon prep
TOTAL DISTANCE = about 15 kilometres
Sunday, 4 May 2008
Rest day today
We went over to my mother Catherine's house for lunch as Hamish stayed there for the weekend. And as usual, whenever we need to go somewhere for lunch is when one of my children decide they want to have a long sleep for the morning nap
Very nice lunch at Catherine's, although neither of the children really wanted to eat that much. Watched a bit of Doctor Who and then it was off home. The first of longer slow distance runs for the season tomorrow
We went over to my mother Catherine's house for lunch as Hamish stayed there for the weekend. And as usual, whenever we need to go somewhere for lunch is when one of my children decide they want to have a long sleep for the morning nap
Very nice lunch at Catherine's, although neither of the children really wanted to eat that much. Watched a bit of Doctor Who and then it was off home. The first of longer slow distance runs for the season tomorrow
Saturday, 3 May - AV XCR08 Round 2
Well today was a comedy errors and no mistake!
First off, we were very late leaving because I kinda mis-judged how long it would take us to get there and dawdles throughout the morning without giving any thought to the time
The, because I had run to work yesterday some of my gear was there - including phone and running shoes so we had to stop in the city on the way through to Warragul
We get onto the South Eastern and they are doing road works, so it's 80 km/hour pretty much all the way through to near the Dandenong turn off
So we are approaching Drouin (where the run is take place, but everyone calls the race "Warragul" for some reason) and I realise I had left the directions at work. So have to get onto the blower where luckily Dan Norris is actually carrying his mobile. So he gives us awesome directions
End result - we get there with ten minutes to spare. Phew!!
The actual run was pretty much as I expected having done this in 2004 - one of my first AV winter runs. Very hard hill, which I nicknamed "Anderson Street" virtually right from the very start then a welcome little bit of downhill before you meander your way slowly uphill for about 500 metres and hit a gate, which you have to steeple.
Then a little bit more downhill and a series of ditches you have to jump over. Then a sharp uphill section which both laps i figured not try to attack it but just get the knees high and "bounce" up it. Then a welcome flat stretch before a little uphill, more flat then at the top of the course a long downhill bit before sweepting to a hard right and almost smashing ones body into some fencing. Have successfully avoided that, you run throough to the finish and repeat
I didn't feel that good from the get go and just tried to muddle my way through the race. By the end, I was just happy to get over the line and a time of 29:50 odd for the 8 km probably indicates how underwhelmed I was in my performance. When does track season start?
Afterwards a few of us went back to the clubrooms and we went out for dinner. The highlight of the day being that the unlicensed halal venue said it was okay for us to nip around to the bottle shop and scull beers at the table
TOTAL DISTANCE = about 9 kilometres including warm down
First off, we were very late leaving because I kinda mis-judged how long it would take us to get there and dawdles throughout the morning without giving any thought to the time
The, because I had run to work yesterday some of my gear was there - including phone and running shoes so we had to stop in the city on the way through to Warragul
We get onto the South Eastern and they are doing road works, so it's 80 km/hour pretty much all the way through to near the Dandenong turn off
So we are approaching Drouin (where the run is take place, but everyone calls the race "Warragul" for some reason) and I realise I had left the directions at work. So have to get onto the blower where luckily Dan Norris is actually carrying his mobile. So he gives us awesome directions
End result - we get there with ten minutes to spare. Phew!!
The actual run was pretty much as I expected having done this in 2004 - one of my first AV winter runs. Very hard hill, which I nicknamed "Anderson Street" virtually right from the very start then a welcome little bit of downhill before you meander your way slowly uphill for about 500 metres and hit a gate, which you have to steeple.
Then a little bit more downhill and a series of ditches you have to jump over. Then a sharp uphill section which both laps i figured not try to attack it but just get the knees high and "bounce" up it. Then a welcome flat stretch before a little uphill, more flat then at the top of the course a long downhill bit before sweepting to a hard right and almost smashing ones body into some fencing. Have successfully avoided that, you run throough to the finish and repeat
I didn't feel that good from the get go and just tried to muddle my way through the race. By the end, I was just happy to get over the line and a time of 29:50 odd for the 8 km probably indicates how underwhelmed I was in my performance. When does track season start?
Afterwards a few of us went back to the clubrooms and we went out for dinner. The highlight of the day being that the unlicensed halal venue said it was okay for us to nip around to the bottle shop and scull beers at the table
TOTAL DISTANCE = about 9 kilometres including warm down
Friday, 2 May 2008
First time ever (I think) I have done this but today I ran even though I have an AV race tomorrow
Did an easy 45 mins into work. Was a little bit cold and took a while for my feet to warm up. I noticed that I could really feel the pounding on the soles of my feet against the bike path and beginning to wonder if my shoes are right and perhaps not defective on the gel cushion
Nevertheless, once warmed up was okay and felt in good shape afterwards and hopefully that's a good sign for tomorrow
TOTAL DISTANCE = about 9 kilometres
Did an easy 45 mins into work. Was a little bit cold and took a while for my feet to warm up. I noticed that I could really feel the pounding on the soles of my feet against the bike path and beginning to wonder if my shoes are right and perhaps not defective on the gel cushion
Nevertheless, once warmed up was okay and felt in good shape afterwards and hopefully that's a good sign for tomorrow
TOTAL DISTANCE = about 9 kilometres
Thursday, 1 May 2008
Couldn't get to training tonight, as Kylie had to go to a Committee Meeting to go to
Instead, I decided to do a half hour run to the child care centre where I would help Kylie in picking up the children
I was very late leaving work, and only left myself about 40 minutes to get there. So in the end it was a pretty solid fartlek session around the back of the Vic Market, up to the top of Elizabeth Street, then along Royal Parade and straight up Sydney Road to the child care centre just past Moreland Road. Made it with four minutes to spare and was very pleased with myself
TOTAL DISTANCE = about 6.5 kilometres
Instead, I decided to do a half hour run to the child care centre where I would help Kylie in picking up the children
I was very late leaving work, and only left myself about 40 minutes to get there. So in the end it was a pretty solid fartlek session around the back of the Vic Market, up to the top of Elizabeth Street, then along Royal Parade and straight up Sydney Road to the child care centre just past Moreland Road. Made it with four minutes to spare and was very pleased with myself
TOTAL DISTANCE = about 6.5 kilometres
Wednesday, 30 April 2008
Foot was still pretty sore when I got up this morning, but not so that I could not run. Still, I thought it best to rest it, especially ahead of AV Round 2 at Warragul this weekend
Tuesday, 29 April 2008
Training at the track tonight and a relatively easy night. After foot problems the last two weeks, tonight things took an ominous turn. Again, during the warm up I felt pain in my left foot, only this was a pin prick type pain on the side of my foot. Gonna have to monitor that one closely
Anyhoo, after the usual warm ups, we had to do a 2 km effort surging the straights and floating the bends
Then the instruction was a medium 1 km effort, and a hard 1 km effort to finish off. I was very cranky with myself for ripping out a 3:12 on what was supposed to be the "medium" effort
As a result, I had to work pretty hard on the hard effort and managed a 2:59 so very pleased with that
TOTAL DISTANCE = about 5 kilometres including warm up and down
Anyhoo, after the usual warm ups, we had to do a 2 km effort surging the straights and floating the bends
Then the instruction was a medium 1 km effort, and a hard 1 km effort to finish off. I was very cranky with myself for ripping out a 3:12 on what was supposed to be the "medium" effort
As a result, I had to work pretty hard on the hard effort and managed a 2:59 so very pleased with that
TOTAL DISTANCE = about 5 kilometres including warm up and down
Monday, 28 April 2008
Long slow distance run home from work today
Felt pretty good for most of it, although about 10 mins from home it suddently got very chilly and it started to rain. Very, very cold and a sign of things to come. I seem to remember last Autumn was much colder at night than winter turned out to be
TOTAL DISTANCE = about nine kilometres
Felt pretty good for most of it, although about 10 mins from home it suddently got very chilly and it started to rain. Very, very cold and a sign of things to come. I seem to remember last Autumn was much colder at night than winter turned out to be
TOTAL DISTANCE = about nine kilometres
Wednesday, May 14, 2008
Sunday, 27 April - Open Day
It was Coburg Harriers Open Day today where we invited people from our fun run database to see what running at an athletics club was all about. We had six people turn up and three good prospects for the club
We did the usual warm up and then five of the six elected to do the track session, while the rest of us - as there were a couple of club members - did a pack run
The instruction was 3 km out easy and then back at quicker pace. Felt pretty good for most of that and joined in the last half set of the other guys sessions. Some interesting characters in the bunch and will be interesting to see how that develops
TOTAL DISTANCE = about 7.5 kilometres including warm up and down
We did the usual warm up and then five of the six elected to do the track session, while the rest of us - as there were a couple of club members - did a pack run
The instruction was 3 km out easy and then back at quicker pace. Felt pretty good for most of that and joined in the last half set of the other guys sessions. Some interesting characters in the bunch and will be interesting to see how that develops
TOTAL DISTANCE = about 7.5 kilometres including warm up and down
Saturday, 26 April 2008
Went for a long slow run today. Wanted to go for an hour and did so. I started mid-way through the 10 km handicap race and guess I should have let people know what I was doing. Some vert startled athletes who thought that I had caught them up already
The race was won by 12 year old Leah Polycarpou who the handicapper thought was doing 5 km, even though Brian had told her only to do 3 km. So she ran her 3 km with a 5 km handicap. Little wonder she dominated. Oopsies!
TOTAL DISTANCE = about 13 kilometres
The race was won by 12 year old Leah Polycarpou who the handicapper thought was doing 5 km, even though Brian had told her only to do 3 km. So she ran her 3 km with a 5 km handicap. Little wonder she dominated. Oopsies!
TOTAL DISTANCE = about 13 kilometres
Friday, 25 April 2008
Rest Day Today ahead of club's 10 km Westerfold's Park run tomorrow afternoon. Haven't done a longer run for a wee while, so might use that as my LSD for the week, particularly given Sunday is the club's Open Day that we are holding for people on our fun run database
Thursday, 24 April 2008
Interesting session today with Brian. He set out a circuit through the grassy infield and we were to run that, move onto the track to do a lap and then back through that infield circuit
We had to do five of those in lots of three minutes with two minutes slow jog recovery
Enjoyed an ale or five in the clubrooms afterwards. Might be my turn to buy the next slab
TOTAL DISTANCE = about 4.5 kilometres including warm up and down
We had to do five of those in lots of three minutes with two minutes slow jog recovery
Enjoyed an ale or five in the clubrooms afterwards. Might be my turn to buy the next slab
TOTAL DISTANCE = about 4.5 kilometres including warm up and down
Wednesday, 23 April 2008
Very easy 30 minute run today from work to St Georges Road via Princes Park and Park Street. Hopped on the tram for the rest of the journey, which is only marginally quicker than if I had actually run the rest of the way
TOTAL DISTANCE = about 6 kilometres
TOTAL DISTANCE = about 6 kilometres
Tuesday, 22 April 2008
Training with Brian today
We had to do 6 x 600's with jog across infield recovery for first three, walk across for last three
Not sure the timings on them, but felt pretty good for most of them
TOTAL DISTANCE = about 4.5 kilometres including warm up and down
We had to do 6 x 600's with jog across infield recovery for first three, walk across for last three
Not sure the timings on them, but felt pretty good for most of them
TOTAL DISTANCE = about 4.5 kilometres including warm up and down
Monday, 21 April 2008
Long slow run home tonight. Took 46 minutes all up and the foot felt pretty good
TOTAL DISTANCE = about 9 kilometres
TOTAL DISTANCE = about 9 kilometres
Tuesday, May 13, 2008
Sunday, 20 April 2008
Rest day today. Couldn't go for a run anyway as wanting to rest foot which actually felt better today after running yesterday than it did after the rest day on Friday. Go figure
Also couldn't get out for run as had to assist at the Coburg 24 Hour Ultra Carnival. Saw a woman complete the last of her 180 kilometre to qualify for the Australian squad. She was only supposed to do 12 hours but asked if she could keep going for 24!
Pub afterwards where all the overnighters were falling asleep at the table - Mark, Brian and Kylie
Also couldn't get out for run as had to assist at the Coburg 24 Hour Ultra Carnival. Saw a woman complete the last of her 180 kilometre to qualify for the Australian squad. She was only supposed to do 12 hours but asked if she could keep going for 24!
Pub afterwards where all the overnighters were falling asleep at the table - Mark, Brian and Kylie
Saturday, 19 April 2008
First round of the AV winter season today, re-branded as the AV XCR08 series
Bit of an issue in the warm up in that my foot was so sore, i could only do a couple minutes warm up before I gave up. Was confident however that I could get through the actual race okay
I was first off for my team and my run went pretty much as I expected. Very tough going with all the hills and the zig-zagging around the park. Went through the first 3 km lap in 10:13 and was doing it hard, with the prospect of a repeat of all those hills
On the second lap, although I wasn't feeling that good I seemed to pick up a couple of runners so that was pleasing although I did have a touch of tunnel vision where I only realised this much later, having been so focused on getting through the run
Second lap was 10:36 so not a bad blow out considering and actually thought it would be much worse. It was 20 seconds quicker than last year and is now also the Coburg Harriers course record, having knocked off Shane's time from last year. One down, Bundoora and Sandown Relay's to go
Highlight of the day was seeing Craig Mottram run for Geelong Region. He took the best time on the course for the day and beat it by a minute. What a legend! Got one of my minions to go get his autograph in the course of getting her own from Buster
TOTAL DISTANCE = 7 kilometres (including aborted warm up and down)
Bit of an issue in the warm up in that my foot was so sore, i could only do a couple minutes warm up before I gave up. Was confident however that I could get through the actual race okay
I was first off for my team and my run went pretty much as I expected. Very tough going with all the hills and the zig-zagging around the park. Went through the first 3 km lap in 10:13 and was doing it hard, with the prospect of a repeat of all those hills
On the second lap, although I wasn't feeling that good I seemed to pick up a couple of runners so that was pleasing although I did have a touch of tunnel vision where I only realised this much later, having been so focused on getting through the run
Second lap was 10:36 so not a bad blow out considering and actually thought it would be much worse. It was 20 seconds quicker than last year and is now also the Coburg Harriers course record, having knocked off Shane's time from last year. One down, Bundoora and Sandown Relay's to go
Highlight of the day was seeing Craig Mottram run for Geelong Region. He took the best time on the course for the day and beat it by a minute. What a legend! Got one of my minions to go get his autograph in the course of getting her own from Buster
TOTAL DISTANCE = 7 kilometres (including aborted warm up and down)
Friday, 18 April 2008
Rest day today, which is just as well as woke up with very sore foot. Not good. Have had something like this a few years ago and will require a few physio sessions to get right. Just an annoying soft tissue niggle
Went to pub after work to drown sorrows
Went to pub after work to drown sorrows
Thursday, 17 April 2008
Traning with Brian today and a session for the winter season with solely infield circuit work
We had to do this little meandering circuit from the 1500 metre start running one long side to the other, u turn around the discus cage, back towards the start, turn right, then up the short side, turn right again, run the long side on the other side, then u turn around the sand pit to the finish at the start line (so opposite where we started). About a 300 metre circuit in all with 100 metre slow jog recovery
I had an issue though in that through the warm up I noticed my foot was a bit sore. It seemed to come good for the main set, but was a bit sore again afterwards. Hopefully a good night's sleep and I'll be right tomorrow ahead of Saturday opening AV winter round
TOTAL DISTANCE = about 3 kilometres including warm up
We had to do this little meandering circuit from the 1500 metre start running one long side to the other, u turn around the discus cage, back towards the start, turn right, then up the short side, turn right again, run the long side on the other side, then u turn around the sand pit to the finish at the start line (so opposite where we started). About a 300 metre circuit in all with 100 metre slow jog recovery
I had an issue though in that through the warm up I noticed my foot was a bit sore. It seemed to come good for the main set, but was a bit sore again afterwards. Hopefully a good night's sleep and I'll be right tomorrow ahead of Saturday opening AV winter round
TOTAL DISTANCE = about 3 kilometres including warm up
Tuesday, 15 April 2008
Training with Brian today. Interesting little session for various reasons, not the least of which was that it was a reasonably light session but at good intensity
We had to do a 2 km run, 1 km run and a 500 metre runs. Very good recovery between each
Forget how much I did each one in. Pretty sure the 1 km effort was 3:02 or something similar. Very amusing in the 500 in that the two Josh's set themselves to sprint it out. I figured that I wouldn't have the speed to go with them, so just sat off the back for the first 300 metres. With 200 to go I noticed Josh Persson start to drop off and I passed him. Then macho pride started to take over and I figured I could drop the other Josh as well. Got him with 100 metres to go and powered home
The time was pretty good, considering Brian brought us up about 15 metres from where he had had us do 500's for the last 4 years. Evidently the last four years whenever we had done 500's, they were always long. Would explain a few things
TOTAL DISTANCE = 4.5 including warm up and down
We had to do a 2 km run, 1 km run and a 500 metre runs. Very good recovery between each
Forget how much I did each one in. Pretty sure the 1 km effort was 3:02 or something similar. Very amusing in the 500 in that the two Josh's set themselves to sprint it out. I figured that I wouldn't have the speed to go with them, so just sat off the back for the first 300 metres. With 200 to go I noticed Josh Persson start to drop off and I passed him. Then macho pride started to take over and I figured I could drop the other Josh as well. Got him with 100 metres to go and powered home
The time was pretty good, considering Brian brought us up about 15 metres from where he had had us do 500's for the last 4 years. Evidently the last four years whenever we had done 500's, they were always long. Would explain a few things
TOTAL DISTANCE = 4.5 including warm up and down
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