Brian wanted me to go for a forty minute easy run today. So after giving Madeleine her two weetbix for breakfast, I pulled the shorts on and began the run into work
Went onto the Merri Creek bike path and calculated that at the forty minute mark, I should be pretty close to Rushall station. Got to St Georges Road and realised that if I had continued on the bike path I would probably run over. So I ran down St Georges Rd to the Capital City Trail and ran to the station from there. All up 39 minutes
Felt fantastic for the rest of the day. Treated myself to a chicken schnitzel, cheese and coleslaw roll for lunch
TOTAL DISTANCE : about eight kilometres
Saturday, August 30, 2008
Thursday, 28 August 2008
Training was with Brian tonight. A pretty easy session which was surprising as I thought our easy week on the track would be next week. A very different session too. I did this one when I came down to the club the first time about five years ago, but we haven't done it too often since
We jogged from the track and over to the back of Coburg Lake for a hill set on the bike path. There is an awesome hill there that goes up at about thirty degrees for some 150 metres or so. Brian put some flashing lights on the bike path (which was quite dark with no lighting there) and we were right to go
We did four long hills of about 120 metres with slow jog back down recovery. We then had a five minute slow jog and very short rest. The next set was four short hills of about 100 metres with slow jog back down recovery
Then it was jog back to the track. I found that I was able to maintain a strong pace for each effort and could probably have handled six repeats rather than four
TOTAL DISTANCE : about 5.5 kilometres including warm up and down
We jogged from the track and over to the back of Coburg Lake for a hill set on the bike path. There is an awesome hill there that goes up at about thirty degrees for some 150 metres or so. Brian put some flashing lights on the bike path (which was quite dark with no lighting there) and we were right to go
We did four long hills of about 120 metres with slow jog back down recovery. We then had a five minute slow jog and very short rest. The next set was four short hills of about 100 metres with slow jog back down recovery
Then it was jog back to the track. I found that I was able to maintain a strong pace for each effort and could probably have handled six repeats rather than four
TOTAL DISTANCE : about 5.5 kilometres including warm up and down
Wednesday, 27 August 2008
Had a committee meeting tonight so wanted to get home at 6:30 pm to spend an hour with the children before they went to bed. Alas, I got an urgent work request right before I was about to leave so did not depart the office until almost 6:00 pm
This was the first run home to the new house, a back to the future as I would be taking the course I used to run when we lived in Coburg two years ago. I had to push the pace a bit as I wanted to make sure I spent some time at home. And I got stopped at every red light between work and Melbourne University
Took the usual course up behind the Vic Market, along Royal Pde to the other end of Princes Park and then hang a right into Park Street. Only at Lygon Street, I turned left and headed north towards Coburg
At Bell Street I went right and then left into Elizabeth, across Murray Road and up to my street. All told it was 46 minutes, but if I had done a proper slow run, probably would have been around 50 minutes
Quick dinner with the children, popped them down to bed and I was off to my meeting, albeit 15 minutes late
TOTAL DISTANCE : about ten kilometres
This was the first run home to the new house, a back to the future as I would be taking the course I used to run when we lived in Coburg two years ago. I had to push the pace a bit as I wanted to make sure I spent some time at home. And I got stopped at every red light between work and Melbourne University
Took the usual course up behind the Vic Market, along Royal Pde to the other end of Princes Park and then hang a right into Park Street. Only at Lygon Street, I turned left and headed north towards Coburg
At Bell Street I went right and then left into Elizabeth, across Murray Road and up to my street. All told it was 46 minutes, but if I had done a proper slow run, probably would have been around 50 minutes
Quick dinner with the children, popped them down to bed and I was off to my meeting, albeit 15 minutes late
TOTAL DISTANCE : about ten kilometres
Tuesday, 26 August 2008
Training was with Brian today and the second last week before the Half Marathon. An interesting set today with three sets of five laps
The first set was supposed to be steady 150 metres at no more than 10 km pace, with easy jog 50 metre recovery. John Braszell and I worked together for this one and for a lark I decided to time one of our efforts on the second lap. Shocked to discover it was at 24 seconds for the 150. While we seemed to be pushing the pace a bit, I didn't think it was that fast - basically equal to a 64 second 400 metre lap. I timed another effort in lap 4 with the same result. So at the end of that set, I was certainly maintaining my 800 metre pace, and John Braszell was on his 400 metre pace! We had a few minutes break and then back into it
The next set was a little tougher, at least for me. We had to do five laps of surging every second lane barrier, but only float between each effort so no slow jog. Managed to pull consistent 85 second laps for these which I think was fairly good, although i think the float should have felt a tad easier than it did. We had a few minutes break and then back into it
The last set run the bends and slow jog the straights. We have long bends at Coburg, so this works out at being 120 metre efforts with only 80 metres recovery. A few laps slow jog and it was off home to the new house. It's now a ten minute walk home
TOTAL DISTANCE : about 7.5 kilometres including warm up and down
The first set was supposed to be steady 150 metres at no more than 10 km pace, with easy jog 50 metre recovery. John Braszell and I worked together for this one and for a lark I decided to time one of our efforts on the second lap. Shocked to discover it was at 24 seconds for the 150. While we seemed to be pushing the pace a bit, I didn't think it was that fast - basically equal to a 64 second 400 metre lap. I timed another effort in lap 4 with the same result. So at the end of that set, I was certainly maintaining my 800 metre pace, and John Braszell was on his 400 metre pace! We had a few minutes break and then back into it
The next set was a little tougher, at least for me. We had to do five laps of surging every second lane barrier, but only float between each effort so no slow jog. Managed to pull consistent 85 second laps for these which I think was fairly good, although i think the float should have felt a tad easier than it did. We had a few minutes break and then back into it
The last set run the bends and slow jog the straights. We have long bends at Coburg, so this works out at being 120 metre efforts with only 80 metres recovery. A few laps slow jog and it was off home to the new house. It's now a ten minute walk home
TOTAL DISTANCE : about 7.5 kilometres including warm up and down
Friday, August 29, 2008
Monday, 25 August 2008
The move went exceedingly well today. Only took them two hours to pack the truck, but boy will there be quite the clean up of all the stuff left behind that we did not have time to pack
I procrastinated in the house after everyone left before I went for my run. I just tidied things here and there, put things in bins and generally did bits and pieces to put my run off as long as I could
Finally off and I was going to try for 10 minutes easy, 20 minutes steady, 10 minutes easy to finish off. Not quite the way it panned out however. In the end, I did about 11 minutes easy, 17 minutes hard, and 12 minutes easy to finish off. On sitting down and evaluating that, I think I started off steady off but finished off way too hard.
The first half of the steady didn't feel too bad but I think if I had kept going for the full ten minutes on the way back, I would have finished closer to home than when I started. I suspect I did the last half of the steady way too fast and definitely explains why I woosed out at the 17 minute mark.
Went back and did some more cleaning up before Kylie and I picked up the children from child care and we went to our new local pizza restaurant on Murray Road
TOTAL DISTANCE : about 9 kilometres
I procrastinated in the house after everyone left before I went for my run. I just tidied things here and there, put things in bins and generally did bits and pieces to put my run off as long as I could
Finally off and I was going to try for 10 minutes easy, 20 minutes steady, 10 minutes easy to finish off. Not quite the way it panned out however. In the end, I did about 11 minutes easy, 17 minutes hard, and 12 minutes easy to finish off. On sitting down and evaluating that, I think I started off steady off but finished off way too hard.
The first half of the steady didn't feel too bad but I think if I had kept going for the full ten minutes on the way back, I would have finished closer to home than when I started. I suspect I did the last half of the steady way too fast and definitely explains why I woosed out at the 17 minute mark.
Went back and did some more cleaning up before Kylie and I picked up the children from child care and we went to our new local pizza restaurant on Murray Road
TOTAL DISTANCE : about 9 kilometres
Sunday, 24 August 2008
Rest day today and a big packing effort ahead of moving day tomorrow
Spent the morning at the club assisting with the fun run, then it was off home to put tired children to bed just after their lunch
I bathed them while Kylie cooked them dinner and they were all in their beds for the evening with barely enough time to spare before Dr Who. Phew!
Going for a forty minute run tomorrow after the removalists have finished loading up their truck and are off unloading it at our new premises
Spent the morning at the club assisting with the fun run, then it was off home to put tired children to bed just after their lunch
I bathed them while Kylie cooked them dinner and they were all in their beds for the evening with barely enough time to spare before Dr Who. Phew!
Going for a forty minute run tomorrow after the removalists have finished loading up their truck and are off unloading it at our new premises
Saturday, 23 August 2008
Was supposed to go for a long run today - a two hour slow run. After six days straight of running tomorrow was to be a rest day
I wanted to coincide my run with the Princes Park club run, but left home a little late (as usual). Got to the start line at Princes Park about ten minutes after my scheduled start time. It was tough going for the next half or so and I just couldn't relax or get into a good rhythm
I did a couple laps of Princes Park and lost count after a while. Started to feel good through the start of the second hour until about 20 minutes from the end, which I think was just the anticipation of finishing making the seconds and minutes drag along
As I was going I timed every kilometre or so and was stunned to find I was running between 4:05 - 4:25 per kilometre. I was bitterly disappointed to find I was running at such a "cracking" slow run pace, as I should really have been around the 4:40 mark.
Still, it felt just this side of comfortable without feeling like I was pushing too hard. But there was definitely a feeling of push there. Nevertheless, I ran a PB last year running a two hour run beforehand at this pace, so hopefully that's a good sign for two week's time
And boy was I glad to finish. Picked up a few flags from the club run and stopped for a bit of a chat with the guys and Liam gave me a lift home. A lighter moment towards the end of my run where he decided to tag along as part of his warm down and the pace was too hot for him. Funny, in a sad kinda way I guess. I really should have been running much slower. At least with all the pace verifying I was able to do, this slow run's total kilometres will be much more accurate rather than just my averaging it out at 5 min/km which does understate the distance
Off home to do some more packing and cook the children their dinner
TOTAL DISTANCE : about 27 kilometres
I wanted to coincide my run with the Princes Park club run, but left home a little late (as usual). Got to the start line at Princes Park about ten minutes after my scheduled start time. It was tough going for the next half or so and I just couldn't relax or get into a good rhythm
I did a couple laps of Princes Park and lost count after a while. Started to feel good through the start of the second hour until about 20 minutes from the end, which I think was just the anticipation of finishing making the seconds and minutes drag along
As I was going I timed every kilometre or so and was stunned to find I was running between 4:05 - 4:25 per kilometre. I was bitterly disappointed to find I was running at such a "cracking" slow run pace, as I should really have been around the 4:40 mark.
Still, it felt just this side of comfortable without feeling like I was pushing too hard. But there was definitely a feeling of push there. Nevertheless, I ran a PB last year running a two hour run beforehand at this pace, so hopefully that's a good sign for two week's time
And boy was I glad to finish. Picked up a few flags from the club run and stopped for a bit of a chat with the guys and Liam gave me a lift home. A lighter moment towards the end of my run where he decided to tag along as part of his warm down and the pace was too hot for him. Funny, in a sad kinda way I guess. I really should have been running much slower. At least with all the pace verifying I was able to do, this slow run's total kilometres will be much more accurate rather than just my averaging it out at 5 min/km which does understate the distance
Off home to do some more packing and cook the children their dinner
TOTAL DISTANCE : about 27 kilometres
Friday, 22 August 2008
Easy run into work today. Was debating all the way into town whether to extend the run a bit given this was a lighter week in terms of mileage. But I got to near the train station and decided to hop on there instead. So just under thirty minutes all up
Got to Park Street and again it seemed a little quicker than usual. Suddenly I was pushing the pace a bit for some reason. Got to Royal Parade and kept on going through to Jewell station where I just made the train
Very busy day at work, but had long lunch to go to. Consumed more than a few glasses of red and stumbled back to work to put in a few more hours. In the end, the others left the restaurant to go on a pub crawl so I missed out big time. Bugger!
Instead, I went to the pub after work and downed a few pints before going home to find the mother-in-law in residence. Not a great way to end the day
TOTAL DISTANCE : about six kilometres
Got to Park Street and again it seemed a little quicker than usual. Suddenly I was pushing the pace a bit for some reason. Got to Royal Parade and kept on going through to Jewell station where I just made the train
Very busy day at work, but had long lunch to go to. Consumed more than a few glasses of red and stumbled back to work to put in a few more hours. In the end, the others left the restaurant to go on a pub crawl so I missed out big time. Bugger!
Instead, I went to the pub after work and downed a few pints before going home to find the mother-in-law in residence. Not a great way to end the day
TOTAL DISTANCE : about six kilometres
Friday, August 22, 2008
Thursday, 21 August 2008
Very interesting session with Brian tonight. The instruction was to run 200 metres solid with your choice of recovery in between over a period of 12.5 minutes. That was the first set and then to repeat for the second set
I started out doing 200 metre efforts with 100 metres recovery but when it became apparent that Liam Magee was doing shorter recoveries, I shortened mine to about 80 metres
We had a long break in between and then it was into the second set with more of the same. This time, I decided I would go 200 metre efforts with 100 metres recovery and Liam evidently thought this was a good idea as he did the same
Not sure how many laps I did all up, but it kinda averaged out to around 38 seconds for the 200 and about 80 seconds for the recovery
Had dinner afterwards with Liam which was great and we chatted about an opportunity for recruitment through the local African population. Definitely something worth chasing up through the city of darebin or moreland through the refugee centre off Sydney Road
TOTAL DISTANCE : about 7.5 kilometres including warm down
I started out doing 200 metre efforts with 100 metres recovery but when it became apparent that Liam Magee was doing shorter recoveries, I shortened mine to about 80 metres
We had a long break in between and then it was into the second set with more of the same. This time, I decided I would go 200 metre efforts with 100 metres recovery and Liam evidently thought this was a good idea as he did the same
Not sure how many laps I did all up, but it kinda averaged out to around 38 seconds for the 200 and about 80 seconds for the recovery
Had dinner afterwards with Liam which was great and we chatted about an opportunity for recruitment through the local African population. Definitely something worth chasing up through the city of darebin or moreland through the refugee centre off Sydney Road
TOTAL DISTANCE : about 7.5 kilometres including warm down
Wednesday, August 20, 2008
Wednesday, 20 August 2008
Ran home from work tonight
It was just an easy 45 minute run that didn't feel very easy. Felt a bit sick in the tummy and my shin was a bit sore so took ages to get into it
Was running a bit late to get home by the 6:15 pm I said I would be home, so had to push it all the way up St Georges Rd
Got home to see my Uncle Chris visiting from London which was nice. Less nice was seeing my mother-in-law also visiting, to help Kylie with packing for our move
TOTAL DISTANCE : about 9 kilometres
It was just an easy 45 minute run that didn't feel very easy. Felt a bit sick in the tummy and my shin was a bit sore so took ages to get into it
Was running a bit late to get home by the 6:15 pm I said I would be home, so had to push it all the way up St Georges Rd
Got home to see my Uncle Chris visiting from London which was nice. Less nice was seeing my mother-in-law also visiting, to help Kylie with packing for our move
TOTAL DISTANCE : about 9 kilometres
Tuesday, 19 August 2008
Training was with Brian at the track tonight. Similar session to one we did a while ago, with a bit of a twist at the start
First set was a five lap effort where we had to increase the pace each lap. Brian said he wanted us to be at our ten kilometre race pace for the fastest lap. While I did start nice and slow with a 90 second first lap, by the end of it I was really having to push to increase the pace. Ended up with a 79 second last lap, which was actually my 3 km race pace. I am sure Brian sets these sessions for a good reason and like an idiot I always seem to ignore the instruction. Had a one lap recovery and a bit of rest before the next stanza
The second set was a steady one kilometre effort. I wanted to go at my five kilometre pace which was the ultimate aim, but in reality I just wanted to run a nice, steady consistent effort. Tried to run just a little within myself with nice loose arms and a good stride. Ended up with 3:13 which is on my 3 km PB pace. A lap recovery before wandering over to the start of our next effort
The last set Brian wanted us to meet our 1 km race pace but maintain it for five laps to give a 2 km effort. I decided to give my watch to Brian for this set as I didn't want to get distracted from my goal of just running that consistent effort
It turned out to be a good idea. I went through the first kilometre in 3:09, still feeling good and had a bit left to try to finish strong. When I crossed the line I had 6:18, which would be a 2 km PB and I was very pleased that I had doubled up on a pair of 3:09's. If I can carry that kind of form into the summer, hopefully I can break my 3 km PB and even think about giving the 5 km PB a bit of a crack
TOTAL DISTANCE : about 8 kilometres including warm down
First set was a five lap effort where we had to increase the pace each lap. Brian said he wanted us to be at our ten kilometre race pace for the fastest lap. While I did start nice and slow with a 90 second first lap, by the end of it I was really having to push to increase the pace. Ended up with a 79 second last lap, which was actually my 3 km race pace. I am sure Brian sets these sessions for a good reason and like an idiot I always seem to ignore the instruction. Had a one lap recovery and a bit of rest before the next stanza
The second set was a steady one kilometre effort. I wanted to go at my five kilometre pace which was the ultimate aim, but in reality I just wanted to run a nice, steady consistent effort. Tried to run just a little within myself with nice loose arms and a good stride. Ended up with 3:13 which is on my 3 km PB pace. A lap recovery before wandering over to the start of our next effort
The last set Brian wanted us to meet our 1 km race pace but maintain it for five laps to give a 2 km effort. I decided to give my watch to Brian for this set as I didn't want to get distracted from my goal of just running that consistent effort
It turned out to be a good idea. I went through the first kilometre in 3:09, still feeling good and had a bit left to try to finish strong. When I crossed the line I had 6:18, which would be a 2 km PB and I was very pleased that I had doubled up on a pair of 3:09's. If I can carry that kind of form into the summer, hopefully I can break my 3 km PB and even think about giving the 5 km PB a bit of a crack
TOTAL DISTANCE : about 8 kilometres including warm down
Monday, 18 August 2008
Had to stay home from work this morning, so Kylie could get half a day in at her own work
We did the switch at kunchtime and I went into work for a half day. Problem was, I am so busy at work, that I did not get to leave until 7:30 pm
Decided on a 75 minute or roughly 15 kilometre run home. I am pretty certain that my slow runs are generally in the 4:30 - 4:45 range, but it just makes it easier to average it out at 5 min/km pace
Ran the usual route, but added a loop of Princes Park and also went onto the Merri Creek bike path from St Georges Rd
All up about 74 minutes and job done. While I probably should have done a two hour run, I stuffed up my program whereby, I have ended up with five weeks of long runs before the Half Marathon. So have decided to split this up with three long run weeks, one shorter run week, then two longer runs into the HM. So this Saturday will do two hours, the following weekend two hours and then the following weekend is the Half. I did do a 26 km run on the Sunday before the Half last year and ran a PB, so hopefully this will work again. Have looked at two Advanced HM training programs and they both have 2 hour runs the weekend before the race. Hopefully this short week won't cost me
TOTAL DISTANCE : about 15 kilometres
We did the switch at kunchtime and I went into work for a half day. Problem was, I am so busy at work, that I did not get to leave until 7:30 pm
Decided on a 75 minute or roughly 15 kilometre run home. I am pretty certain that my slow runs are generally in the 4:30 - 4:45 range, but it just makes it easier to average it out at 5 min/km pace
Ran the usual route, but added a loop of Princes Park and also went onto the Merri Creek bike path from St Georges Rd
All up about 74 minutes and job done. While I probably should have done a two hour run, I stuffed up my program whereby, I have ended up with five weeks of long runs before the Half Marathon. So have decided to split this up with three long run weeks, one shorter run week, then two longer runs into the HM. So this Saturday will do two hours, the following weekend two hours and then the following weekend is the Half. I did do a 26 km run on the Sunday before the Half last year and ran a PB, so hopefully this will work again. Have looked at two Advanced HM training programs and they both have 2 hour runs the weekend before the race. Hopefully this short week won't cost me
TOTAL DISTANCE : about 15 kilometres
Sunday, 17 August 2008
Was supposed to go for a slow run today, but after getting home very late last night with the children after the Trivia Night I was very tired and surprisingly sore. I was one of the organising committee for the night - a committee consisting of me, Kylie and Brian. I entertained the children briefly and made sure they were all being good while Kylie and Brian got on with the business of making oodles of money for the club.
And we raised quite a bit of cash so very pleased about that despite the disappointing turn out of only four tables - and one of those from little aths, so pretty poor performance from our club members
Anyhoo, I was feeling pretty dispirited and low due ot the tiredness and very heavy legs that I was feeling. The course yesterday was very heavy and parts of it were under water, so must have taken more out of me than I had expected. No wonder I spent parts of last night just crumpled into a chair. A big day
So after the big night before where two children did not sleep until almost midnight, we made sure all the children had morning sleeps to try to catch up, which they did. Unfortunately, Amelia was sick on the kitchen floor after breakfast so she will have to stay home from child care tomorrow
And we raised quite a bit of cash so very pleased about that despite the disappointing turn out of only four tables - and one of those from little aths, so pretty poor performance from our club members
Anyhoo, I was feeling pretty dispirited and low due ot the tiredness and very heavy legs that I was feeling. The course yesterday was very heavy and parts of it were under water, so must have taken more out of me than I had expected. No wonder I spent parts of last night just crumpled into a chair. A big day
So after the big night before where two children did not sleep until almost midnight, we made sure all the children had morning sleeps to try to catch up, which they did. Unfortunately, Amelia was sick on the kitchen floor after breakfast so she will have to stay home from child care tomorrow
Saturday, 16 August - Club XC Champs
The Championships
Felt a bit tired today which did not bode well for the big race. We did some shopping for the club Trivia Night to be held later in the evening and headed round to the track
Did a little warm up as I helped to flag the course and in no time at all race time was at hand. I had been very nervous about this all week as Liam Magee was also taking part and he had had a strong week on the track
Bolted from the gun and tried to get into an easy rhythm. From the start I established a break on Liam and after the first lap, which was 12:23 on the watch, I had about a 40 second gap.
Started to struggle on the second lap and I was starting to worry about the distance between Liam and myself. Did a quick check at the four kilometre mark and could just see him coming through the trees about 400 metres away. From here I just tried to go steady up the hills and push the flat and downhill sections. At the two kilometre mark of each lap there is a loop section where you can guage how far you are from other runners. I reached this point and was gratified to see that Liam had fallen a little bit further behind
Went through the bell lap recording 12:53 on the watch for the third lap and 25:16 race time. An anxious look behind me and I saw that Liam was now about 1:15 in arrears. Either I was feeling like I was home at this point, or the course was starting to take a toll on the legs, but for whatever reason I took the hills a little easier this time while still trying to stride out the flats and downhills
Came home recording 13:15 for the last lap and finish in 38:31 with Liam only 1:15 behind and it appears we may have recorded the same time over the last lap
So in the end another of my goals accomplished for the season and I have now won four Club Cross Country Championships in a row. Somehow, I don't think that at the age of 34 next time this race is run I will have things all my own way with Liam having a full year of training under his belt and the ever improving Josh Traine and Josh Persson getting fitter and stronger. But number 5 is definitely one to try for in 2009
TOTAL DISTANCE : about 11 kilometres including warm up and down
Felt a bit tired today which did not bode well for the big race. We did some shopping for the club Trivia Night to be held later in the evening and headed round to the track
Did a little warm up as I helped to flag the course and in no time at all race time was at hand. I had been very nervous about this all week as Liam Magee was also taking part and he had had a strong week on the track
Bolted from the gun and tried to get into an easy rhythm. From the start I established a break on Liam and after the first lap, which was 12:23 on the watch, I had about a 40 second gap.
Started to struggle on the second lap and I was starting to worry about the distance between Liam and myself. Did a quick check at the four kilometre mark and could just see him coming through the trees about 400 metres away. From here I just tried to go steady up the hills and push the flat and downhill sections. At the two kilometre mark of each lap there is a loop section where you can guage how far you are from other runners. I reached this point and was gratified to see that Liam had fallen a little bit further behind
Went through the bell lap recording 12:53 on the watch for the third lap and 25:16 race time. An anxious look behind me and I saw that Liam was now about 1:15 in arrears. Either I was feeling like I was home at this point, or the course was starting to take a toll on the legs, but for whatever reason I took the hills a little easier this time while still trying to stride out the flats and downhills
Came home recording 13:15 for the last lap and finish in 38:31 with Liam only 1:15 behind and it appears we may have recorded the same time over the last lap
So in the end another of my goals accomplished for the season and I have now won four Club Cross Country Championships in a row. Somehow, I don't think that at the age of 34 next time this race is run I will have things all my own way with Liam having a full year of training under his belt and the ever improving Josh Traine and Josh Persson getting fitter and stronger. But number 5 is definitely one to try for in 2009
TOTAL DISTANCE : about 11 kilometres including warm up and down
Friday, 15 August 2008
Rest day today ahead of the Club's Cross Country Championships tomorrow
We had a farewell at work today, so drank about six stubbies before stumbling onto the tram and didn't get home until 7:45 pm
Ate some dinner, and settled in front of the television for the night with a long neck
We had a farewell at work today, so drank about six stubbies before stumbling onto the tram and didn't get home until 7:45 pm
Ate some dinner, and settled in front of the television for the night with a long neck
Thursday, 14 August 2008
Training was with Brian up at the track today
Interesting little session this one. We had to do two sets. Each consisted of run 2 minutes, 1 minute rest, run 1.5 minutes, 1 minute rest, 1 minute run, 1 minute rest, then repeat. A short break and we were straight into the second set
In the first set, pretty sure my repeated efforts were further than the first half. As for the second set, I went out way too hard in the first two minute effort and had to pull back a bit. I was trying for 80 seconds a lap and ripped out 72 through the first lap. Very silly
The last half of that second set was pretty hard and had to dig deep a bit to finish it off. I almost walked the recovery before that last one minute effort
TOTAL DISTANCE : about 7.5 kilometres
Interesting little session this one. We had to do two sets. Each consisted of run 2 minutes, 1 minute rest, run 1.5 minutes, 1 minute rest, 1 minute run, 1 minute rest, then repeat. A short break and we were straight into the second set
In the first set, pretty sure my repeated efforts were further than the first half. As for the second set, I went out way too hard in the first two minute effort and had to pull back a bit. I was trying for 80 seconds a lap and ripped out 72 through the first lap. Very silly
The last half of that second set was pretty hard and had to dig deep a bit to finish it off. I almost walked the recovery before that last one minute effort
TOTAL DISTANCE : about 7.5 kilometres
Wednesday, 13 August 2008
Ran home from work tonight. Pretty uneventful run, except that it was pretty cold
Turned it into a semi-tempo run with a ten minute surge from the start of Princes Park, up to Park Street then along to Nicholson Street
Got home in around 45 minutes or so, a couple of minutes quicker than normal
Total Distance : about nine kilometres
Turned it into a semi-tempo run with a ten minute surge from the start of Princes Park, up to Park Street then along to Nicholson Street
Got home in around 45 minutes or so, a couple of minutes quicker than normal
Total Distance : about nine kilometres
Tuesday, August 12, 2008
Tuesday, 12 August 2008
Kylie had a meeting to go to tonight, so I had to train at work today. Work has been really busy lately so I have been coming in earlier to keep up with it all. As a result, only got six hours sleep last night, which was not ideal after having gone for a two hour run earlier that day
The day at least started well with my morning scales ritual revealing I am the lightest I have been since I was in my early twenties, with a reading of 60.4 kg. Bit of a surprise considering how much after dinner cheese and bikkies I consumed last night
Met up with Brian at Exhibition St and we jogged over to the Tan for some 500's. We were to have 250 metres recovery between each one. My legs were feeling pretty heavy and a bit sore after yesterday's run so I wasn't sure how I would go with seven of these to do. Actually, I think I got off pretty easy as Brian usually makes us do eight when at the track and with much less recovery
Peeled off the first one at 1:33 and had a bit of extra recovery while I waited for Brian to finish his rep. The next rep started about 100 metres from the corner and then up Anderson Street - all the way to the top! That one understandably was around the 1:43 mark
Waited for Brian to catch up (and scored a little extra recovery) and then we jogged to the next start. From here I didn't wait for Brian and did the last five with just very slow jog recovery between each.
Missed the next couple on the watch, but the fifth one was 1:37 (strange, I must have slacked off there), and I scored some extra recovery because that fifth rep started at the 3 kilometre marker for the effort, finished at 3.5 km, then it was 330 metres back to the start post. Recorded 1:27 on the sixth one and the last one I did about 1:29
So happy with those reps, but the session was all over the place in terms of recovery so not sure if it was a beneficial session. I guess the consistent times tell the story. Jogged back in pouring rain and had a nice hot shower
TOTAL DISTANCE : about 7 kilometres including warm up and down
The day at least started well with my morning scales ritual revealing I am the lightest I have been since I was in my early twenties, with a reading of 60.4 kg. Bit of a surprise considering how much after dinner cheese and bikkies I consumed last night
Met up with Brian at Exhibition St and we jogged over to the Tan for some 500's. We were to have 250 metres recovery between each one. My legs were feeling pretty heavy and a bit sore after yesterday's run so I wasn't sure how I would go with seven of these to do. Actually, I think I got off pretty easy as Brian usually makes us do eight when at the track and with much less recovery
Peeled off the first one at 1:33 and had a bit of extra recovery while I waited for Brian to finish his rep. The next rep started about 100 metres from the corner and then up Anderson Street - all the way to the top! That one understandably was around the 1:43 mark
Waited for Brian to catch up (and scored a little extra recovery) and then we jogged to the next start. From here I didn't wait for Brian and did the last five with just very slow jog recovery between each.
Missed the next couple on the watch, but the fifth one was 1:37 (strange, I must have slacked off there), and I scored some extra recovery because that fifth rep started at the 3 kilometre marker for the effort, finished at 3.5 km, then it was 330 metres back to the start post. Recorded 1:27 on the sixth one and the last one I did about 1:29
So happy with those reps, but the session was all over the place in terms of recovery so not sure if it was a beneficial session. I guess the consistent times tell the story. Jogged back in pouring rain and had a nice hot shower
TOTAL DISTANCE : about 7 kilometres including warm up and down
Monday, August 11, 2008
Monday, 11 August 2008
Long slow run today
It was eleven degrees when I started out and from early on I was getting pain in my shin. Stopped at the 25 minute mark to stretch it out and after a further 15 minutes, the pain had all but dissipated. Got to the turn around point and had to do a little extra to make sure the return journey would see me complete the two hours
Upon running back, it soon became apparent that I was going to fall up to five minutes short of my two hour goal. So at the bridge across to Anderson Street at the Tan, I turned left and right to run on the opposite side of the river
Still a minute short approaching my building so had to run two blocks to complete the session. The anticipation of finishing made the last ten minutes pretty tough. I am usually very keen to get these sessions out of the way and I wasn't really feeling that great near the end so just had to suck it up and put the clock out of my mind
After a brief shower I started to feel human again, and once I'd had some lunch - yummy spaghetti bolognaise that I had made on Saturday night - thoughts were turning to tomorrow's session
TOTAL DISTANCE : about 24 kilometres
It was eleven degrees when I started out and from early on I was getting pain in my shin. Stopped at the 25 minute mark to stretch it out and after a further 15 minutes, the pain had all but dissipated. Got to the turn around point and had to do a little extra to make sure the return journey would see me complete the two hours
Upon running back, it soon became apparent that I was going to fall up to five minutes short of my two hour goal. So at the bridge across to Anderson Street at the Tan, I turned left and right to run on the opposite side of the river
Still a minute short approaching my building so had to run two blocks to complete the session. The anticipation of finishing made the last ten minutes pretty tough. I am usually very keen to get these sessions out of the way and I wasn't really feeling that great near the end so just had to suck it up and put the clock out of my mind
After a brief shower I started to feel human again, and once I'd had some lunch - yummy spaghetti bolognaise that I had made on Saturday night - thoughts were turning to tomorrow's session
TOTAL DISTANCE : about 24 kilometres
Sunday, 10 August 2008
Was going to go for a two hour run today, but there was just no window of oppoerunity so will go tomorrow at work
We took Hamish and the children to the museum today and I think Hamish got a lot out of it, wihch was good
We put them to ned when we got home and trip must have tuckered them out, as they all slept in excess of two hours
I had to wake them all up to bathe them while Kylie cooked dinner. Got them into bed only just before Dr Who
Have to get up early tomorrow if I am going to run for two hours during my extended lunch break
We took Hamish and the children to the museum today and I think Hamish got a lot out of it, wihch was good
We put them to ned when we got home and trip must have tuckered them out, as they all slept in excess of two hours
I had to wake them all up to bathe them while Kylie cooked dinner. Got them into bed only just before Dr Who
Have to get up early tomorrow if I am going to run for two hours during my extended lunch break
Saturday, 9 August AV R8 - 6.2 km Road Relays
Woke up feeling sore and sorry for myself this morning. Probably should not have stayed up to fnish off that bottle of red wine while watching the Olympics Opening Ceremony. Would not have been so bad if they had not been running an hour over time. Worth staying up for though
Got a lift to Sandown with Liam Magee, and we arrived about forty minutes before race time. I was off first so wentr for a ten minute warm up and then lined up with the other boys from Division 3, including Adam Clarke from Western A's and one of the talented Toomey boys from Knox
Started off pretty solid and with a nastywind down the back straight, I sat behind a couple of runners in order to conserve a bit of energy. Pushed down the Princes Highway side and worked all the way up the front straight to find I had run 10:12 for the first 3.1 km lap. In my fatigued state I put that together to make 20:24. Yeah right! Nevertheless, that was pretty close to my track PB for a straight 3000 m track race
The second time up the back straighy was hard. The fast start really found me out and I reckon all the time I lost was in getting to the summit of that back straight into the wind. Was feeling pretty ordinary over the last two kilometres but just kept on pushing to the finish
In the end, a 10:33 second lap so a positive split by 20 seconds. Probably not flash on a 3.1 km curcuit, but still enough to record a personal best by 15 seconds and take back the record Shane Jansen stole off me last year ;0)
When I handed over we were in third place and I thought that would be as good as it would get for our team. But Liam I would find out later actually passed two Division 3 runners and when he handed over wr were in first. Alas, we dropped two spots on the third leg, the fourth leg and the last leg. The last one was Philip van Dueren's fault as we wasted 18 seconds looking for him with our fourth runner Ken Souyave waiting on the finish line with no one to tag to. That would end up costing us a place
So in the end pretty pleased with my run. Roll on Club Cross Country Championships next week
TOTAL DISTANCE : 8 kilometres including warm up and down
Got a lift to Sandown with Liam Magee, and we arrived about forty minutes before race time. I was off first so wentr for a ten minute warm up and then lined up with the other boys from Division 3, including Adam Clarke from Western A's and one of the talented Toomey boys from Knox
Started off pretty solid and with a nastywind down the back straight, I sat behind a couple of runners in order to conserve a bit of energy. Pushed down the Princes Highway side and worked all the way up the front straight to find I had run 10:12 for the first 3.1 km lap. In my fatigued state I put that together to make 20:24. Yeah right! Nevertheless, that was pretty close to my track PB for a straight 3000 m track race
The second time up the back straighy was hard. The fast start really found me out and I reckon all the time I lost was in getting to the summit of that back straight into the wind. Was feeling pretty ordinary over the last two kilometres but just kept on pushing to the finish
In the end, a 10:33 second lap so a positive split by 20 seconds. Probably not flash on a 3.1 km curcuit, but still enough to record a personal best by 15 seconds and take back the record Shane Jansen stole off me last year ;0)
When I handed over we were in third place and I thought that would be as good as it would get for our team. But Liam I would find out later actually passed two Division 3 runners and when he handed over wr were in first. Alas, we dropped two spots on the third leg, the fourth leg and the last leg. The last one was Philip van Dueren's fault as we wasted 18 seconds looking for him with our fourth runner Ken Souyave waiting on the finish line with no one to tag to. That would end up costing us a place
So in the end pretty pleased with my run. Roll on Club Cross Country Championships next week
TOTAL DISTANCE : 8 kilometres including warm up and down
Friday, August 8, 2008
Friday, 8 August 2008
Easy half hour run today that wasn't. Was running literally against the clock as I had left myself very little time to catch my train from Royal Park, so couldn't go too easy
Made it down the hill to Park Street in under 17 minutes, and was feeling okay. I wasn't overly pushing the pace but it didn't feel like an easy run
So I am running down Park Street and I thinking that I am not going to run well tomorrow unless I go for an easy run. Well, I am already two thirds of the way through the run and there is nothing for it but to finish it off
Made it to the station with two minutes to spare
TOTAL DISTANCE ; about six kilometres
Made it down the hill to Park Street in under 17 minutes, and was feeling okay. I wasn't overly pushing the pace but it didn't feel like an easy run
So I am running down Park Street and I thinking that I am not going to run well tomorrow unless I go for an easy run. Well, I am already two thirds of the way through the run and there is nothing for it but to finish it off
Made it to the station with two minutes to spare
TOTAL DISTANCE ; about six kilometres
Thursday, 6 August 2008
Training was with Brian tonight and I made it a little tougher than it should have been. We were supposed to be doing steady efforts, which I evidently took to mean go solid. I was wrong
The first set was 5 x 300's with just a 100 metre float recovery. A five minute break, then 6 x 200's with 100 metres slow jog recovery. This second set was tough going from about the halfway point
The last set at least felt alright with 50 metre walk, 150 metre stride out. Did three laps warm down to finish
Pigged out on supper afterwards and then had chips when I came home. Not a great day diet wise
TOTAL DISTANCE : about 6.5 kilometres
The first set was 5 x 300's with just a 100 metre float recovery. A five minute break, then 6 x 200's with 100 metres slow jog recovery. This second set was tough going from about the halfway point
The last set at least felt alright with 50 metre walk, 150 metre stride out. Did three laps warm down to finish
Pigged out on supper afterwards and then had chips when I came home. Not a great day diet wise
TOTAL DISTANCE : about 6.5 kilometres
Wednesday, August 6, 2008
Wednesday, 6 August 2008
Tempo run into work this morning. A bit cool at the start but not as bad as other mornings this winter
Decided to surge ten minutes in the middle, and got a good run with traffic lights so got the full whack in there. Certainly helped that I ran a pretty gentle pace leading up to the start of the tempo bit at where I turned off St Georges Road, right into Park Street
Didn't try to overdo the tempo, rather tried to concentrate on a solid surge that I could sustain for the full ten minutes. Could not say the same for previous attempts at this sort of exercise. Nevertheless, I was pretty happy when the ten minutes were up just before the main Princes Park football ground
Very easy run after that to recover a bit and then a full on day at work before leaving early to go sign the lease to our new rental property in Preston, only a few minutes walk from the track. Awesome! Hopefully we can base ourselves there for a few years. Moving is getting tiresome
TOTAL DISTANCE : about nine kilometres
Decided to surge ten minutes in the middle, and got a good run with traffic lights so got the full whack in there. Certainly helped that I ran a pretty gentle pace leading up to the start of the tempo bit at where I turned off St Georges Road, right into Park Street
Didn't try to overdo the tempo, rather tried to concentrate on a solid surge that I could sustain for the full ten minutes. Could not say the same for previous attempts at this sort of exercise. Nevertheless, I was pretty happy when the ten minutes were up just before the main Princes Park football ground
Very easy run after that to recover a bit and then a full on day at work before leaving early to go sign the lease to our new rental property in Preston, only a few minutes walk from the track. Awesome! Hopefully we can base ourselves there for a few years. Moving is getting tiresome
TOTAL DISTANCE : about nine kilometres
Tuesday, 5 August 2008
We had a 5 km time trial tonight at the track and I was not looking forward to it. Especially as I only had about five hours sleep, having had to be at work at 7:15 am
I lined up nervously on the start line and thought a good time would be sub 17:30. Wasn't sure of my form and hadn't done much speed stuff on the track recently. Liam helpfully suggested that I try to slot in behind him, as the time I was looking for was about his goal time too
We started off at a steady pace and through the first kilometre we recorded 3:29. It felt very comfortable, which was probably why the second km was 3:23 and we had 6:52 after two kilometres. For these five laps I was kinda testing the waters running up alongside Liam every now and then to see if I felt good enough to take over
With six laps to go, I felt the time was right to push a bit and help Liam out by taking the front position. It felt good to get out there and begin really pushing and I went through the third kilometre in 3:18, with 10:10 on the clock. Liam was trying hard and was only a few seconds behind
I was really striding out now and the laps were just peeling off so easily. I was a bit surprised at being able to maintain this kind of pace. Not sure what the fourth kilometres was but crossed the finish line in 16:55 with Liam a further 22 seconds back. A big surprise for one thing, that time being only about 20 seconds off the PB. Still can't believe how comfortable that first 2.4 kilometres felt and still do that kind of time
So in the end, 6:45 for the last two kilometres which is a touch surprising given that it felt like I was working a bit harder than that
However Liam's 17:17 was very good and our middle distance squad this summer is going to be very interesting. Liam did that off virtually no work so I reckon he will have the mantle of best middle distance Harrier within eight to twelve months. Will be good to chase someone for a change
TOTAL DISTANCE : about 6.5 kilometres including warm down
I lined up nervously on the start line and thought a good time would be sub 17:30. Wasn't sure of my form and hadn't done much speed stuff on the track recently. Liam helpfully suggested that I try to slot in behind him, as the time I was looking for was about his goal time too
We started off at a steady pace and through the first kilometre we recorded 3:29. It felt very comfortable, which was probably why the second km was 3:23 and we had 6:52 after two kilometres. For these five laps I was kinda testing the waters running up alongside Liam every now and then to see if I felt good enough to take over
With six laps to go, I felt the time was right to push a bit and help Liam out by taking the front position. It felt good to get out there and begin really pushing and I went through the third kilometre in 3:18, with 10:10 on the clock. Liam was trying hard and was only a few seconds behind
I was really striding out now and the laps were just peeling off so easily. I was a bit surprised at being able to maintain this kind of pace. Not sure what the fourth kilometres was but crossed the finish line in 16:55 with Liam a further 22 seconds back. A big surprise for one thing, that time being only about 20 seconds off the PB. Still can't believe how comfortable that first 2.4 kilometres felt and still do that kind of time
So in the end, 6:45 for the last two kilometres which is a touch surprising given that it felt like I was working a bit harder than that
However Liam's 17:17 was very good and our middle distance squad this summer is going to be very interesting. Liam did that off virtually no work so I reckon he will have the mantle of best middle distance Harrier within eight to twelve months. Will be good to chase someone for a change
TOTAL DISTANCE : about 6.5 kilometres including warm down
Monday, August 4, 2008
Monday, 4 August 2008
Rest day today, after six continuous days of running last week
Things have suddenly got very busy at work and this morning we found out that we had been accepted for a property to rent about 500 metres from the track. Sweet! But we sign the lease to begin our tenancy on Monday, which leaves us three weeks to move (until the expiry of our current tenancy). Between now and then are two club runs (including club XC Champs), an AV run, club trivia night, and a club meeting. Horror month ahead
Aside from all that, had lunch with my mother to give her the good news
Met the children at child care, then Kylie drove us home for our casserole dinner. Have a 7:15 am start tomorrow morning for work, which is not ideal before the big time trial. Hoping to at least get under 17:15. Not sure what to expect
Things have suddenly got very busy at work and this morning we found out that we had been accepted for a property to rent about 500 metres from the track. Sweet! But we sign the lease to begin our tenancy on Monday, which leaves us three weeks to move (until the expiry of our current tenancy). Between now and then are two club runs (including club XC Champs), an AV run, club trivia night, and a club meeting. Horror month ahead
Aside from all that, had lunch with my mother to give her the good news
Met the children at child care, then Kylie drove us home for our casserole dinner. Have a 7:15 am start tomorrow morning for work, which is not ideal before the big time trial. Hoping to at least get under 17:15. Not sure what to expect
Sunday, 3 August 2008
Long slow boring run today. Had to get it out of the way in the morning so Kylie could go to the football. Today it was the first two hour run of the winter. Yikes! Coach Brian wanted me to go for a shorter 1 hour run as we have a 5 km time trial on Tuesday. However, I had had an easy week only two weeks ago and every advanced Half Marathon program I researched online had two hour runs in the last month of the program. So on this occaision I went against coaches advice
Pushed off at 10:30 am and decided to run up to the Ring Road in Campbellfield and back. Was feeling good and comfortable, despite the headwind on various parts of the outbound section. Started to feel a bit flat from about 45 minutes on. Bit of a struggle to get to the turnaround point, which was somewhere in Thomastown
It wasn't until about the 80 minute mark that I started to feel like I was getting back into a rhythm and with 15 minutes to run I stopped for a few squirts of water. Back onto the bike pathand the sun was out and I thought I'd take the shirt off which I never do!
Tucked it into the shorts and it was kinda nice as I didn't really feel the cold even though it was only about 12 degrees. And about ten minutes out from home, just near Bell Street on the bike path, I see this figure in a race walk coming towards me and its Adrianna Crea, our junior 16 year old walker from the Harriers. Doh! How embarassment. Not to worry
Finish the run and my heart rate was a touch under 156, so a bit high. Perhaps I was working a bit too hard in my enthusiasm to get home
Kylie felt sick after her own late night pizza last night so didn't go to football and she spent the afternoon looking online for a new place for us to live. I bathed the children while Kylie did a pork stir fry. Then it was rush the children into bed before Dr Who started
TOTAL DISTANCE : about 24 kilometres
Pushed off at 10:30 am and decided to run up to the Ring Road in Campbellfield and back. Was feeling good and comfortable, despite the headwind on various parts of the outbound section. Started to feel a bit flat from about 45 minutes on. Bit of a struggle to get to the turnaround point, which was somewhere in Thomastown
It wasn't until about the 80 minute mark that I started to feel like I was getting back into a rhythm and with 15 minutes to run I stopped for a few squirts of water. Back onto the bike pathand the sun was out and I thought I'd take the shirt off which I never do!
Tucked it into the shorts and it was kinda nice as I didn't really feel the cold even though it was only about 12 degrees. And about ten minutes out from home, just near Bell Street on the bike path, I see this figure in a race walk coming towards me and its Adrianna Crea, our junior 16 year old walker from the Harriers. Doh! How embarassment. Not to worry
Finish the run and my heart rate was a touch under 156, so a bit high. Perhaps I was working a bit too hard in my enthusiasm to get home
Kylie felt sick after her own late night pizza last night so didn't go to football and she spent the afternoon looking online for a new place for us to live. I bathed the children while Kylie did a pork stir fry. Then it was rush the children into bed before Dr Who started
TOTAL DISTANCE : about 24 kilometres
Saturday, 2 August 2008
Club handicap run today. Got a haircut in Coburg, signed a petition on a sensitive political issue, and got a lift to the run. The event was at the Coburg Lake with myself and club president mark kelly putting together the course
After I gave Mark some stick last year over a coure at Fairfield that i thought was long, I decided to put my money where my mouth is and see if I could do a better job (with Mark's help)
Mark rode the course during the week with his GPS and I ran the course with the wheel to make sure it was accurately measured. In the end, two 3.91 km laps from the lake, along Murray Rd, around the back of the Olympic Swimming Pool, back around up to Murray Rd, then back down acorss the creek to the bike path and follow the bike path to the third bridge on the wrong side of the creek (non-bike path side) and back to the lake
I started off too hard and at the halfway point, had recorded 14 minutes flat. We then run the course in reverse, which is an easier loop that the outbound one. At the five kilometre mark and the fast early pace was starting to tell and I was doing it tough. For about 500 metres or so I didn't feel like I had any drive in the legs until my feet came off the grass track and hit the concrete bike path. From here I got a second wind and managed to reel in a few runners and finished strongly to do two even splits of 14 minutes
Kylie arrived to pick me up and distribute some Boags to Mark and myself. Then off home to give the children their dinner and put them into bed.
And all that good work was undone with a midnight snack of mushroom pizza about an hour before I went to bed myself
TOTAL DISTANCE : about ten kilometres including warm up
After I gave Mark some stick last year over a coure at Fairfield that i thought was long, I decided to put my money where my mouth is and see if I could do a better job (with Mark's help)
Mark rode the course during the week with his GPS and I ran the course with the wheel to make sure it was accurately measured. In the end, two 3.91 km laps from the lake, along Murray Rd, around the back of the Olympic Swimming Pool, back around up to Murray Rd, then back down acorss the creek to the bike path and follow the bike path to the third bridge on the wrong side of the creek (non-bike path side) and back to the lake
I started off too hard and at the halfway point, had recorded 14 minutes flat. We then run the course in reverse, which is an easier loop that the outbound one. At the five kilometre mark and the fast early pace was starting to tell and I was doing it tough. For about 500 metres or so I didn't feel like I had any drive in the legs until my feet came off the grass track and hit the concrete bike path. From here I got a second wind and managed to reel in a few runners and finished strongly to do two even splits of 14 minutes
Kylie arrived to pick me up and distribute some Boags to Mark and myself. Then off home to give the children their dinner and put them into bed.
And all that good work was undone with a midnight snack of mushroom pizza about an hour before I went to bed myself
TOTAL DISTANCE : about ten kilometres including warm up
Friday, 1 August 2008
Nice, slow recovery run today. At least, it was supposed to be
Got to Park Street at the bottom of St Georges Rd and there was only 18 odd minutes on my watch, which was about a minute quicker than normal. And yet, I didn't feel like I was working that hard
Motored my way along Park Street to try to make sure I made it to Royal Station in time for the train. I still must have been moving reasonably swiftly as I had to make up a little at the station to bring it up to an even thirty minutes. A journey that would normally take me around 32 minutes slow run pace
Felt good afterwards, not like I had overdone things. And wouldn't you know it - the train was five minutes late!
TOTAL DISTANCE : about six kilometres
Got to Park Street at the bottom of St Georges Rd and there was only 18 odd minutes on my watch, which was about a minute quicker than normal. And yet, I didn't feel like I was working that hard
Motored my way along Park Street to try to make sure I made it to Royal Station in time for the train. I still must have been moving reasonably swiftly as I had to make up a little at the station to bring it up to an even thirty minutes. A journey that would normally take me around 32 minutes slow run pace
Felt good afterwards, not like I had overdone things. And wouldn't you know it - the train was five minutes late!
TOTAL DISTANCE : about six kilometres
Friday, August 1, 2008
Thursday, 31 July 2008
Training was with Brian tonight. We are wanting to move, so looked at a rental property not 500 metres away from the track. Unfortunately the bedrooms were a bit small, so we did not put an application in
Good session tonight, and one of my favourites. We had two continuous running sets. The first was an 8 lapper, broken up into mini-sets of two. It was jog 100, steady 300, jog 50 with solid 150, then jog 100 and solid 100 to finish off. This was times four
The second set was times three for six laps. It was on this second set, I was starting to struggle through the last couple of laps. I timed the 300 metre efforts at 50, 52 and 50 seconds. Nice finish - must have known I was near the end
Drank far too much beer and ate far too much of the vets supper before running for the bus around 9:00 pm
TOTAL DISTANCE : about seven kilometres including warm up and down
Good session tonight, and one of my favourites. We had two continuous running sets. The first was an 8 lapper, broken up into mini-sets of two. It was jog 100, steady 300, jog 50 with solid 150, then jog 100 and solid 100 to finish off. This was times four
The second set was times three for six laps. It was on this second set, I was starting to struggle through the last couple of laps. I timed the 300 metre efforts at 50, 52 and 50 seconds. Nice finish - must have known I was near the end
Drank far too much beer and ate far too much of the vets supper before running for the bus around 9:00 pm
TOTAL DISTANCE : about seven kilometres including warm up and down
Wednesday, 30 July 2008
Run into work today. Set off a good clip, but didn't realise I was going quite so quickly until I saw that I got to Park Street around a minute quicker than usual
I had wanted to turn this into a tempo with ten minutes through the middle, but from the get go it was feeling really hard and after seven minutes I decided that was quite enough. I would probably have only been able to eke out another thirty seconds before I got stopped at the lights in front of me. Excuse, I know
Got to work about two minutes quicker than usual so quite a solid "recovery" run
Wanted to get home by 6:00 pm, as I had a committee meeting tonight at the club. The meeting dragged on forever as we had quite a few issues to discuss. Didn't get home until almost 11:00 pm
TOTAL DISTANCE : about nine kilometres
I had wanted to turn this into a tempo with ten minutes through the middle, but from the get go it was feeling really hard and after seven minutes I decided that was quite enough. I would probably have only been able to eke out another thirty seconds before I got stopped at the lights in front of me. Excuse, I know
Got to work about two minutes quicker than usual so quite a solid "recovery" run
Wanted to get home by 6:00 pm, as I had a committee meeting tonight at the club. The meeting dragged on forever as we had quite a few issues to discuss. Didn't get home until almost 11:00 pm
TOTAL DISTANCE : about nine kilometres
Tuesday, 29 July 2008
Training was with Brian tonight. With the Sandown 6.2 kilometre Relays coming up in a fortnight, Brian wanted us to work on our speed endurance
So, tonight we had a 2 km effort, then a 1 km effort, then a 2 km effort to finish off. The mandate was steady, medium, solid
Had Liam for company on the first 2 km effort and after 3:17 on the first kilometre, we knocked that effort over with 6:40 on the clock. I was a bit cranky at that because I thought it was a bit too fast for just a steady effort. Liam and hit the finish line and straight into a 1 km slow recovery
The 1 km effort was certainly medium paced but we still felt we were working and not sure what Liam did, but I recorded 3:15 and then straight into another 1 km slow recovery
Brian gave us a pep talk before the last set and said this was going to be a test of our mental strength. Went through the first kilometre in 3:07 and wondered how on earth I was going to maintain such a crazy pace. In myself I felt that I was pushing way too hard. Still, on the last kilometre, I didn't drop off too much and finish up with 6:20
Very pleased with that, and a sign off good things to come for the summer fingers crossed!
TOTAL DISTANCE : about eight kilometres including warm up and down
So, tonight we had a 2 km effort, then a 1 km effort, then a 2 km effort to finish off. The mandate was steady, medium, solid
Had Liam for company on the first 2 km effort and after 3:17 on the first kilometre, we knocked that effort over with 6:40 on the clock. I was a bit cranky at that because I thought it was a bit too fast for just a steady effort. Liam and hit the finish line and straight into a 1 km slow recovery
The 1 km effort was certainly medium paced but we still felt we were working and not sure what Liam did, but I recorded 3:15 and then straight into another 1 km slow recovery
Brian gave us a pep talk before the last set and said this was going to be a test of our mental strength. Went through the first kilometre in 3:07 and wondered how on earth I was going to maintain such a crazy pace. In myself I felt that I was pushing way too hard. Still, on the last kilometre, I didn't drop off too much and finish up with 6:20
Very pleased with that, and a sign off good things to come for the summer fingers crossed!
TOTAL DISTANCE : about eight kilometres including warm up and down
Monday, 28 July 2008
Rest day today. Felt pretty good despite near two hour run and almost felt guilty on the tram home that I didn't at least go for a half hour run.
Still, some big runs coming up and I don't want to overdo things. Some very important races now on the horizon with our club X-C Championships and AV Burnley Half Marathon - the reason why I am doing such longer runs
I wonder what my longest run should be during the summer season?
Still, some big runs coming up and I don't want to overdo things. Some very important races now on the horizon with our club X-C Championships and AV Burnley Half Marathon - the reason why I am doing such longer runs
I wonder what my longest run should be during the summer season?
Sunday, 27 July 2008
The club staged their annual Half Marathon at the track today. Kylie helped with the entries while I baby sat the children. Then after the 10 km winners came through, I went on my run
It was 7 degrees when I started and headed south towards the city. I was going to head south for 30 minutes, then run back along the bike path, past the club and further up north for an hour, before the 30 minute return journey to the track
It rained for about ten minutes early on in my rain and was bitterly cold. My clothes were damp but the rain cleared up and the sun came out, albeit a weak and watery one
But I just kept pushing on the bike path through Collingwood and Clifton Hill until you get to that large bridge you need to cross over to continue on the Yarra Trail. It was 57 minutes to that point and I turned around for the long journey home
Finally made my way back to the track and had to do a little extra at the finish to complete my 1 hour, 55 minute run. Thank goodness only three more to go
TOTAL DISTANCE : about 23 kilometres
It was 7 degrees when I started and headed south towards the city. I was going to head south for 30 minutes, then run back along the bike path, past the club and further up north for an hour, before the 30 minute return journey to the track
It rained for about ten minutes early on in my rain and was bitterly cold. My clothes were damp but the rain cleared up and the sun came out, albeit a weak and watery one
But I just kept pushing on the bike path through Collingwood and Clifton Hill until you get to that large bridge you need to cross over to continue on the Yarra Trail. It was 57 minutes to that point and I turned around for the long journey home
Finally made my way back to the track and had to do a little extra at the finish to complete my 1 hour, 55 minute run. Thank goodness only three more to go
TOTAL DISTANCE : about 23 kilometres
Saturday, 26 July - AV 12 km X-C
Big race today up at Bundoora with the 12 km Cross Country event. It was accurately measured this year after someone lopped 150 metres off the 4 km loop last year
Went out reasonably hard but settled into a bit of a rhythm. Went through the first lap in 10:35 or so, but it was a slightly shorter lap than the last three laps
The second lap was 10:55 and I was starting to struggle a bit. Went through at the "bell lap" with an 11:04 split on the clock. Picked up a bit from here and tried to push for the finish. With 1500 metres to go I tried to surge right through to the end and coming into the finishing straight, I sprinted for the line.
The last lap was 10:55 which was good and overall consistent laps either mean I am running well, or not pushing hard enough and just "cruising". It did feel like a comfortable run and afterwards I pulled up really well withhardly any tiredness in the legs
So in the end 43:35, when I was hoping to go sub 44 so very pleased at that performance. And it helped my team to third place, which is their best result for the season
I was on pack up crew so had to go pick up all the flags. Off home to give the children their dinner. Kylie helped me put the children to bed, then she went out to vist a sick friend. Long slow boring run tomorrow morning
TOTAL DISTANCE : about 13 kilometres including warm up
Went out reasonably hard but settled into a bit of a rhythm. Went through the first lap in 10:35 or so, but it was a slightly shorter lap than the last three laps
The second lap was 10:55 and I was starting to struggle a bit. Went through at the "bell lap" with an 11:04 split on the clock. Picked up a bit from here and tried to push for the finish. With 1500 metres to go I tried to surge right through to the end and coming into the finishing straight, I sprinted for the line.
The last lap was 10:55 which was good and overall consistent laps either mean I am running well, or not pushing hard enough and just "cruising". It did feel like a comfortable run and afterwards I pulled up really well withhardly any tiredness in the legs
So in the end 43:35, when I was hoping to go sub 44 so very pleased at that performance. And it helped my team to third place, which is their best result for the season
I was on pack up crew so had to go pick up all the flags. Off home to give the children their dinner. Kylie helped me put the children to bed, then she went out to vist a sick friend. Long slow boring run tomorrow morning
TOTAL DISTANCE : about 13 kilometres including warm up
Thursday, 24 July 2008
Training was with Briab tonight anf I got held back at work so did not make it until quite late. Luckily they had not started the main session yet
And what a strange one it was. We had three five lap efforts with two little surges built into each lap of each set
So on the first one the cone was set 100 metres from the finish and 200 metre start
On the second set, the cone was set about 50 metres from the finish and 200 metre start
And on the third set, the cone was set about 30 metres from the finish and 200 metre start
It was much tougher than I expected, but an interesting sesison nevertheless
TOTAL DISTANCE : about seven kilometres including warm down
And what a strange one it was. We had three five lap efforts with two little surges built into each lap of each set
So on the first one the cone was set 100 metres from the finish and 200 metre start
On the second set, the cone was set about 50 metres from the finish and 200 metre start
And on the third set, the cone was set about 30 metres from the finish and 200 metre start
It was much tougher than I expected, but an interesting sesison nevertheless
TOTAL DISTANCE : about seven kilometres including warm down
Wednesday, 23 July 2008
I would normally do a run all the way home (about 45 minutes) mid-week, but happily tonight I only did thirty minutes as part of my continuing easy week
Went the usual way and hopped onto a tram just after the Merri Parade roundabout
TOTAL DISTANCE : about six kilometres
Went the usual way and hopped onto a tram just after the Merri Parade roundabout
TOTAL DISTANCE : about six kilometres
Tuesday, 22 July 2008
Training was with Brian tonight. Feeling really good after shorter run last night. Which was just as well with a tough session tonight
It was broken up into three sets. First set was 2 x 800 metre efforts with 30 seconds recovery. Knocked both of those over in around the 2:40 mark with the second one quicker
We then only had sixty seconds recovery before doing 3 x 600's. Again, only thirty seconds recovery between each and I was doing a touch under two minutes for each
We were supposed to have only sixty seconds recovery again, but Brianhad me wait for the other guys before starting again, so probably got more than double that
Last set was 4 x 400's with thirty seconds recovery between each. I did 75 seconds for the first three and around 70 seconds for the last. So a tough session, but pleased with the strong finish
TOTAL DISTANCE : about six kilometres including warm up and down
It was broken up into three sets. First set was 2 x 800 metre efforts with 30 seconds recovery. Knocked both of those over in around the 2:40 mark with the second one quicker
We then only had sixty seconds recovery before doing 3 x 600's. Again, only thirty seconds recovery between each and I was doing a touch under two minutes for each
We were supposed to have only sixty seconds recovery again, but Brianhad me wait for the other guys before starting again, so probably got more than double that
Last set was 4 x 400's with thirty seconds recovery between each. I did 75 seconds for the first three and around 70 seconds for the last. So a tough session, but pleased with the strong finish
TOTAL DISTANCE : about six kilometres including warm up and down
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