Fire, Thrill, Race.

Balnarring, Flemington and Ballarat Race Reports

2011-06-19T17:38:00.000+10:00

I know I'm slow with updates.

Prelude
After Jells Park I realised that I really needed miles in the legs, I increased my long run from an hour to 75mins as well as running consecutive days. Afterall, I'm now running pain free!

May 21 Balnarring Racecourse 8km XC - 38:25
Didn't run too well on this day, had some little niggles in my left knee which I seriosuly considered pulling out at half way. I kept going... I'm too stubborn to pull out. The course was an interesting one, it looked flat, it was flat, except the surface was very uneven, some pony jumps to, well, jump, and boring long straight or curve sections. Averaging 4:42 per km over 8km was pretty ordinary, and much more work was/is required.

June 5 Flemington 10km Road Race - 43:43
I had a good feeling about this race. I knew the training I had done in the previous 3 or 4 weeks since Jells Park (though Balnarring wasn't too flash) would give me a chance to run about 45mins. I would have been happy with 45mins, thats a lot better than City2Bay where I ran 46 something. I woke up the morning off this race and sort of worked out what I'd do. It's a 3 lap race so I thought if I keep each lap to about 14mins then we'll go close to a PB. I had that in the back of my head while my more achieveable plan was to keep all 10kms under 4:30 per kilometre. Only 2 km's were over that but I had a few 4:15's and with less than 2km to go I realised I was a chance to run a PB, knowing the last kilometre was downhill, I tried to push the pace going up it, the last 600m seemed to take a while, I don't know where my kick came from, I hit the line, sneaking in for a 12s PB over 10km. Quite happy with this one.

June 18 Lake Wendouree 15km Road Race - 67:45
My training between Flemington and this was pretty good, had very hard week followed by an easy week and some rest this week before yesterdays race. It was cold, a tad windy (not too bad though), and threatening to rain. I was happy to find out it was only 2 laps of the lake, my memory from last time is pretty ordinary. I wanted to run with the same plan as the 10k - ie: keep each km under 4:30. I knew I would certainly run a PB so all I needed was the discipline to stick to the plan. I kept ticking along just fine until about 13km when I could feel this stitch coming on, usually I'm good at getting rid of them, but this one just wanted to stay there. I tried to work through it, though it meant I had to ease back a tad on the finish, still I ran a 2 and a bit minute PB over 15km. I'm quite happy with that.

Summarisation
Two PB's on the trot. Next I've got a trail race somewhere in a few weeks and then Brimbank Park XC the week after, the focus is on the Brimbank race so hopefully I can run well there.

Just got off the bike after riding from Melton back home. Wanted to ride from Ballarat but the visibility this morning was poor so I jumped on a train to Melton. I figured that atleast if theres poor visibility, I don't have to guess my way up narrow shouldered hills. Eh, it was still fun.

A return of some sort

2011-05-08T15:07:00.000+10:00

Before I ramble on about what I'm gonna talk about, I'll talk about what has happened since my last post.

Most of 2010 was spent injured. The stress related problems that first occured in October 2009 took forever to get right. I was able to run for patches but any time I increased the load, I seemed to be in immense pain. In fact, Friday, yesterday and today is the first time since October 2009 that every time I step (while running) I haven't felt like my leg was snapping in half. I did do a few things last year - Otway Odyssey 50km MTB, Ran at Mornington Bay Run and at Tan Relays. I also had a nice day in December cyling along the Great Ocean Road. But for the most part 2010 was a struggle.

I started this year okay, ran 46.40 for 10k at City2Bay in January. Used it to see where I was at. Clearly a fair way back.

Yesterday, May 7, I returned to club running at the XCR Jells Park Relays. I wasn't prepared. I haven't got the miles in the legs. Working in the morning and rushing to get to Jells didn't help. So I struggled through it. My legs had nothing in them, and the course seemed be continuously uphill. My splits gradually got slower and slower. My aim of 26:00 seemed out of the question at half way where I figured maybe 26:30 was possible. At the top of the hill heading into the finish I thought 26:30 would be pushing it. I just tried to push and get through it. Ran spot on 26:30 so I guess I'm half happy with that. I know where I'm at now ahead of the next race. It was good, however, to be back out running. I had forgotten what it feels like to run at any some of speed.

I'll update this blog more often.

Post #3 for the year

2010-06-30T14:49:00.001+10:00

I think I might write something here.

Not much has happened lately. I've been injured on and off for most of the year and it is frustrating as hell!

I've had a mild flare up of pain which is related to an underlying medial tibial stress syndrome in the right shin.

It has meant that most of February, March and June have been written off. I was able to run through April and May at very light levels, however pain returned in May. I should be right to resume shortly.

Hopefully I can build things up and be able to run at Sandown Relays at the end of August.

I might update this thing

2010-04-07T19:12:00.000+10:00

So I haven't written anything in ages.

Well not much has happened really. At the start of Feb I took a break from running and only resumed running again in mid-March. I've removed my orthotics which I think are helping in creating pain-free running. But the frustrating side is that its going to take a while to get back to where I was. But we'll get there!

I did ride the 50km Otway Odyssey - Shorty. Went a few minuted under 5hrs. Could have gone 4hrs 30 had I not had a few minor mechanical issues with the bike.

Since then..... not much really. Just riding and swimming and running when I can amongst uni and work!

Can't wait for mid-year holidays!

Update Jan 2010

2010-01-04T12:52:00.000+11:00

Happy new year everyone.

At the moment I am training hard to run a strong 5000m on January 14. I've run two 3km time trials in 12:01 and 11:45, and will have one final speed session on Thursday, a week from the race. This session will probably be 5x1000m efforts, looking to run each kilometre around 3:45 pace.

Other races for January:
Jan 16 - Portsea Swim Classic. Goal: ~23:00
Jan 21 - AV Shield 3000m. Goal: <11:30
Jan 28 - AV Shield 1500m. Goal: ~5:00
Jan 31 - Phillip Island Swim. Goal: beat the Portsea time.

-----
I've put my twitter updates at the top of the page because it gets updated more often than this.

Anaconda Adventure Race Lorne

2009-12-13T16:38:00.001+11:00

Last weekend I went down to Lorne with Craig, Bianca, Michael and Elise to tackle the Anaconda. I was the only idiot to enter it as an individual. It was by far the most brutal thing I've ever done!

The swim wasn't too bad, for the 1.9km swim plus about 400m of beach running took a tad under 50mins... but that was just the start. I jumped in the kayak and went way too casually to a point where I couldn't care anymore. At the southern turnaround point I looked around to see I was last, then 4 or 5 in sit on tops came out so I made sure they stayed behind me.

The run should have been my strongest leg, but I didn't expect it to be that tough..... it started with 2 or 3k of rocks along the coast, which at times were slippery or unstable and then it got a whole heap better with a river crossing that was waist deep, and thats when I thought the run was pretty simple from there on. Nup, it wasn't there was a whole heap of fallen tree branches on the path that had to be jumped, and then........ a creek with a log to cross it on....but thats nothing cos as soon as we crossed it the arrow point up. Where? Straight up some sort of a cliff face. Oh and there was a rope tied to a tree to pull yourself up on. I was starting to think that this whole thing was plain stupid, until I got to an un runnable downhill which was pretty much a slide. Throw in some un runnable steep uphills and you have yourself a nasty little 15km course. And we had to cross the river and all them bloody rocks again! Plain murder!

The mountain bike leg was all about just getting to the top of the hill cos I'll be right to fly down the fast descents..... had to walk the bike up some sections and then down some sections that I couldn't ride.

Splits...... 1.9km swim 49:28, 13km paddle 2:07:xx, 15km run 2:00:48, 24km MTB 2:09:xx, 1.5km beach run 8:29.

Next year will be all about revenge. I must go under 6hrs before I retire from this insanely stupid thing!

Great Australian Run/ November Wrap

2009-11-29T18:20:00.000+11:00

Today was one of my favourite runs on the Victorian running calendar. It's a nice course and its not too tough. Unfortunately my body wasn't in the shape to race it, so my plan was to run for 50mins and jog the remaining.... I went a little bit away from the plan and run 11km for about 52:30 and jogged the last 4km's.

I found it weird because I had to put in such and effort to not run faster than 5min/kms and then when I eased down for the last 4km's, for no effort at all, my pace didn't deviate too much. With 2kms to go I really wanted to kick, and with 1km to go I wanted to do the same but I had to keep telling myself that Anaconda is next week. I suppose I didn't really want to be seen getting beaten by old people!

-------------

November has been a month of rebuilding on the running front.

This months totals (inc. tomorrows planned training):

Run - 49.11km
Swim - 28km
Ride (MTB) - 34.4km
Ride (Road) - 0km
Kayak - 30km

I was on track to swim 30k in 30days for the month, however my pool's roof collapsed in Thursday's storm so Thursday's session was, well, cancelled.

Looking towards December, I have my eye on a few races:

Dec 6 - Anaconda Adventure Race, Lorne
Dec 12 - AV Shield 800m
Dec 16 - VMC 1500m

I will have a two week break from racing over Christmas to continue rebuilding my base before Portsea Twilight in early January.

Feeling good

2009-11-23T17:19:00.000+11:00

Good news is that the leg is feeling good. Still probably a tad week, I'll strengthen it up over the next month. I've been back running for two weeks, only slow and ever 2-3 days. I've built up from 10mins to 15, 20, 20, 25 and 30mins yesterday. The first couple of sessions I felt a little bit of pain in the leg but its eased away. I can't feel the pain when I run my hand down the inside of the tibia which is good. Tomorrow I'll see my physio again and we'll see where we at but thigns are looking good. I'll also run for 30mins tomorrow, not sure where but I'll find somewhere.

Seeing as I've hardly been able to run as much as I'd like to, I've had to find something else to fill in time. So that something has been swimming. Nothing new, just been training more for it. So far this month I'm averaging a tad over 1km a day - two weeks of 7kms (5 sessions and 7 sessions respectively) and last week of 9kms (6 sessions and 3x2km sessions). I'm feeling fairly confident of going the distance at Anaconda Adventure Race which is..... less than two weeks away. I'm hoping to finish the month with 30kms - 1km a day. At the moment, today is the 23rd and I've done 24km so I can afford a rest day...

Speaking of Anaconda Adventure Race, I still need to train a bit more. Hopefully this Sunday I can cruise through 15km at the Great Australian Run which will give me confidence leading into the Anaconda. Usually that would be my strongest leg, followed by the mountain bike, swim and kayak. At the moment, the run would be last. Hopefully easy training will allow me to run close to normal race pace.

Uluru.

Time for another blog entry?

2009-11-10T13:35:00.000+11:00

Hello all.

Umm.

Well.

What's happened since my last post? A fair bit actually.

I think I left off just after the Melbourne Half, so we'll rejoin play there. I turned up to the D-Mac track the next Saturday to just cruise through a 1500m. I wanted to run 5:10. I was in the heat to do that, but just didn't get out of first gear the whole race. With a lap to go, with any sort of kick I couldv'e run a PB. In the end though I ran 5:20 which is a little outside the aim.

With that I thought I'd run the 3000m the next week. My training had been building up and bascially I had added speed sessions thinking I was right. But leading up to that 3000m I could feel something in my leg that was hampering running. I don't know why but I kept running on it. Lining up for the 3000m I knew I shouldn't be running it. I was thinking I'd run about 12mins and not push myself too much. While running I was feeling fine and kept the higher pace and eventually ran 11:40 which was a 26s PB.

My leg was terrible afterwards. I took 3 days off before seeing a physio and basically the soleus that attaches to the tibia wasn't strong, possibly ripped or i dont know. Only today I have re-started running. Only 10mins, a light jog relatively pain free in the area concerned.

In the time I took off running I have swum about 10 or 11k (about 2.5weeks). I am looking forward to the Anaconda Adventure Race. I wish I had more time to write this blog, then I'd put more effort into it.

Melbourne Half Marathon

2009-10-15T15:33:00.000+11:00

Last Sunday, I along with 8000 others gathered on Batman Avenue to run 21.1km just to finish on the MCG. With so many people it was hard to get a good start and at 3km the 1:45 pacer was in front of me and that is a sign things aint going well. I made the dumb decision to make up the lost time as soon as I could. In hindsight I should have eased into it. I ran until halfway at about 4:12kms and my foot was paying for it as it started to numb up. I had to stop for a second just after half way to shake it out. I got running again and the 1.40 pacer then passes me with 8k to go which was a tad disheartening. At this stage I realised I wasn't going to run a PB and for some reason was waiting for the 1.45 pacer to pass me again. With 3k to go I realised I am still a chance to run 1:40 so I quickly worked out the maths and was very pleased with the finish when I ran onto the MCG with a time of 1:39:58.

For a race that I struggled in I was happy to run a second best time over that distance.

It isn't a race I want to remember. My attention turns to a number of things. My goal is to run 1:06 at the Great Australian Run on Nov 29. I have a short term goal and hopefully Im up for it, 34mins for 8km at Spring into Shape on Sunday week. Today I entered the Otway Odyssey for Feb 20 - a 50km MTB race around Forrest in western Victoria, it should be fun!

PS - Results from AV Shield on Saturday:
200m - 28.5 (PB)
800m - 2:53
4x400 - can't remember the time.
Very easy day, just jogged through the 3 races.

Dingley Dozen

2009-09-30T22:07:00.000+10:00

Well my friends, a couple of Sunday's ago I went down to Braeside Park in Dingley to take part in the Dingley Dozen, a race organised by the Dingley Lions Club. St Kilda had made the Grand Final so I figured I'd wear my Saints jumper for the race. Yeh, so I dressed up for the occassion!

Anyway, this was a few weeks ago so my memory isn't that great. But I remember going out a little too hard, but my race centered around running a 10k PB, which I almost did. I ran a 8k PB and missed out by seconds on the 10k. I was looking to run a 12k PB anyway but knew I would if I ran close to 10k PB. Thinking I was going to run about 53:30 I was surprised when the finish line appeared in front of me. I was also a bit surprised when my time on the sign was quicker than on my watch and I was surprised to then look down on my garmin to see the course was 250m short. I was also surprised that when I grabbed my gear the time was 9:50 and the race started at 9am?

Very interesting race. I went on a one lap recovery run to cool down and pretty much stopped to talk to every volunteer before heading back to pack up and go home.

My watch, and the time I've written down was 52:19. The time they have for me is 51:xx. I'm too lazy to change my records and it gives me a better chance of breaking 52:19 next time!

Next race for me is the Melbourne Half Marathon with a prologue at AV Shield Round 1 the day before. Not sure what I'll run at Shield yet, but at the Half I'm looking for sub 1:35. I ran 1:37:2x at Burnley about 3 weeks ago so I feel I'm well placed. Let's see how I go!

August and September (so far)

2009-09-19T13:33:00.000+10:00

I have been a little lazy in regards to updating my blog. Uni, training and work leaves little time to use the internet in any useful way.

I've run a few races since the last post which I think was Geelong.

XCR09 Sandown Relays
Ran in Div 7 this race and was aiming to run close to 25mins for the 6.2kms . I went out hard and ran a 3km PB. Followed by a 3km PW. There is probably some related cause there. I couldn't hold that pace through to 5km and kinda drifted a bit. Ran that in about 26:30 for 6.2kms.

After Sandown, I had entred the Sandy Point Half but due to umpiring I didn't start. The few weeks after Sandown weren't great. Uni and work meant the body was too tired to run some sessions and umpiring on Sundays meant I couldn't get the long run in. I went to Lysterfield one Sunday and ran 18km in 1:42 which was my longest run since March 28 (30km). I was okay with that. But still I missed sessions. At the end of August I rewrote my training around uni and work. I am still yet to get a full weeks training complete but I'm getting the kilometres back up to aroudn 50k a week (Which is where I want to be at the end of the month).

XCR09 Burnley Half Marathon
This was going to be a test. My leg was struggling through the week so I had a very light week. In fact I ran 30k for the week and 21 of it was in this race. I wanted to run about 1:36- 1:37, somewhere around there. Plan B was to run a PB at least. To run 1:37 I had to run at 4:36/km. So the old garmin helped a bit. This was my longest run since March so wasn't sure of my endurance. I did drift a little over the last lap but not too much. I eventually finished in 1:37:27. Thats what, an almost 3minute PB I think. So I was really happy with that.

XCR09 Tan Relays
This morning was the final round of XCR09 and it was a lap of the Tan Track each. So 3.827km I was told. Wanted 15min but couldn't get the rythym or the speed I wanted to get and pretty much had to settle with 16:02. We came third in Div 6, though we had still won the premiership.

Tomorrow I'm going to run the Dingley Dozen. A 12km race and I'll tack on a 6km recovery lap to make it my long run for the week. I'll be wearing my St Kilda jumper too!

XCR09 Geelong

2009-08-06T15:01:00.000+10:00

Last Saturday saw the running of the traditional 10mile race at Geelong's Eastern Park. I had no plans to race it, but more of a tempo run over 16kms.

It was a 4x4km laps course and the conditions were windy, though the trees sheltered the wind.

So anyway, right now I'm a bit lazy to write a blog like Jeremy's. So anyway. First lap was okay, lap two was mixed. The first half I managed to get a break on Lincoln, before he came flying past me. The third lap I struggled a little and slowed. But managed to pick it up over the last lap and ran about 1minute outside my 15k PB and finished in 1:15:29.

Sure it's not overly great but it gives me something to work with toward the Melbourne Half.

This arvo I entered the Sandy Point Half for Sunday week (I think?) so I reckon I'm looking at 1:38. More or less, I have three halfs in the next 3months. Sandy Point, AV Burnley and Melbourne Half. I wanna run them in 1:38, 1:36 and 1:35. That will tick the boxes as to what I wanted to do this year. If I run better in the first two then I'll re-draw my goals.

Sweet!

XCR09 Bundoora Park

2009-07-21T09:22:00.000+10:00

Last Saturday was a very interesting day! On Friday afternoon I realised there was no way I could make it to the Hunter Valley without spending way too much money. So I made the decision to swap trains from the Sunday night XPT to the Friday night XPT and head back to Melbourne. So Matt and I stocked up on junk food after winning $28 at the TAB on Race 8 at Sunshine Coast (thank you Knuckles!). We got the 8:30 train to Melbourne (we had sorted our bikes out a few hours earlier) and filled out brain training games and sodoku's until I got to sleep. It was a little hard to sleep, managed to get maybe an hour or two here and there. We arrived into Melbourne a little after 8am and managed to drag my bike box up and down escalators and just made the connecting Connex train.

So I got back to Narre Warren at 9:30 and then realised the next bus is an hour away so I went into work and called home to get someone to pick me up. Eventually, I got home at 10:30am. Got home, had a shower and went to Craig's to get a lift to cross-country at Bundoora.

I was kinda regretting it at the start line, I hadn't slept and I only had two crumpets on the way out the door so 12km was going to be a challenge. I probably went out too hard early, that or the lack of sleep and food meant I just faded. My lap splits were somehing like 13, 14, 15, 16mins. At about 6km I knew the rest would be a battle but I stuck at it and ran 55:16. I know I could run faster but of no sleep and no food I'll take it!

Casey Cardinia is still at the top of Div 6 and will stay there!

Next weekend I'm considering running a 5k'er at Princes Park.

Sydney or Bust: Melbourne to Sydney

2009-07-19T22:40:00.000+10:00

I have spent the last few weeks cycling from Melbourne to Sydney and here is my brief recap of the trip to cure boredom and spread the message of Urana.

The Group Jeremy Nagel, James Schultz, Anand Iyer, Jonathon Jacobson, Matt Zonneveldt and myself.

Early on July 4, six guys decided to waste their uni holidays and ride a bike to Sydney.

Day 1 Federation Square, Melbourne to Seymour (115km)

We set off from Fed Square at about 8.30am and made our way through Plenty and Whittlesea to avoid the Hume Freeway. About 10-12km in, our first puncture..... and it was my puncture, well it wasnt a puncture but a messed up tube. As we tried to put the brake back together after replacing the tube, my brake cable snapped which meant I had to ride without rear brakes until we found a bike shop, which fortunately, wasn't too far away at all. So half an hour later we were back on the road on the way to Sydney or, well, Seymour for the night. We stopped off in Wandong for lunch which was probably the worst place we stopped at. The woman in the fish and chip shop told us off for putting our bikes against the shop window and then suddenly about 8 or so smoking kids or as Jono called them - rats - got out of an ordinary 5-seater sedan. They were a bit feral but were alright to talk to..... 'you're riding to sydney?.... fuck that!'.

This stage was the highest in terms of elevation gained, but raw energy got us through it and when we got on the Hume for the last 30km, I belted through it at over 30kph - mainly trying to get in the slipstream of trucks plus a nice flat fast road helped.

We eventually got into Seymour at about 5.30pm and went to the first caravan park who seemed more interested in smoking whatever it was they were smoking and told us to go elsewhere. So we did. Fortunately the next caravan park was very accomodating, even letting us lock our bikes up in her daughters car port. As we were setting up tents, Jeremy realised something.....

....... he forgot his tent poles! Forunately we found one in Coles of all places. They even had a very customer friendly employee who upon being asked where Creamed Rice was replies 'fucked if I know'. At least he was honest.

Day 2 Seymour to Shepparton (78km)

The second day was a belter. We followed the Goulburn Valley Highway to Shepparton averaging about 24kph. Which was good because I wanted to find a pub to watch the St Kilda v Geelong match! We stopped at the fruit fly border for about 10mins to eat all the fruit we had before continuing on to Shepparton. We got in at about 2.30pm but still missed the first quarter of the footy. The pub was an interesting place and if it was any other game, watching and listening to the people in the pub would have been more interesting!

Day 3 Shepparton to Wangaratta (107km)

Day 3 was probably the most frustrating day. About 2/3 of the way to the lunch stop at Benalla, Jeremy's pannier rack broke and we spent ages on the side of the road working things out. We managed to get to Benalla where Jeremy made us wait while the dopey angry old bugger at the bike store 'fixed' his bike rack. We finally got moving just before 5pm toward Wangaratta where Justin, a fellow Cool Runner, had offered his house for the night. He and his wife, Sharon, are incredible. Awesome dinner of pasta bake awesome people with their stories from their ultra's. I can't seem to find a photo we took with them.

Day 4 Wangaratta to Urana (128km)

Sharon woke up with a sore back but still rode with us to the Victoria and New South Wales border (some 40km away). We can't thank Justin and Sharon enough for their generous hospitality and motivation to get through what would be a very boring day. Almost 130km of a dead flat, dead straight and dead boring road. At one stage the line marking disappeared so we figured we'd ride 6 abreast!

This lasted until a truck tried to pass us......

The night in Urana was very interesting to say the least. We bought expensive sausages, sauce, bread and beers and proceeded to the BBQ's near the caravan park. Soon after the caravan park lady, Marion, came out in her dressing gown with a CD player and CD and says to us she wants us to learn about the town we were in! Oh god! It was recently the 150th anniversary of the town whose aquatic park is a lake with no water and their tourist attraction is a giant spider made of used machinary. Anyway, writing this, it is hard to explain it. The CD was pretty interesting as the guy singing it tried to stretch the syllables to make words fit. Now I can't understand why we later bought the CD! But Marion went on for ages on how she wants to turn the town into a tourist place.... as she said all the town needs is water in the lake and birds and people are apparently going to drive for 6 days to see water and birds? She wanted us to spread the name of Urana throughout all our travels - and wanted us to list Urana in our uni papers as a place for groups. I've no idea what the groups would do there! She also kept saying that the town was central. I'm still puzzled as to what it is central to, I mean, its in the middle of nowhere and not even on the main Melbourne-Brisbane route. It was a very cold night there, it was minus 2 overnight. Marion put a heater in the toilet and said we could sleep in there. Only James was brave enough to do that and as it turned out, became sick after that. I couldn't sleep that night with trucks going past all night and the light behind me staying on all night.

Day 5 Urana to Grong Grong (108km)

This day was tough. For the first 50km we copped a massive headwind which sucked. Our lunch spot was Morundah Pub. The only building in the town and we had to get them to open the pub for us. I think we kept the pub open for another year just on what we spent on pies!

From there we followed the Newell Hwy (the main Melbourne-Brisbane route) to Narrandera where we picked up supplies before staying the night at Grong Grong Pub. It was a really old place. When I went to bed it felt like the beds were about to collapse.

Day 6 Grong Grong to Junee (83km)

After 6 days of only seeing trucks, we saw.......

..... a train! I made sure I told my old man I saw a train. His some sort of train entusiast. I think! We actually saw two trains that day and the ride was really hilly but not too tough. Four of the guys were carrying a bit of a cold which slowed the day a bit. We got to Junee a little early (3pm) and tried to make the next town at Bethungra but upon ringing the place there, there was no vacancy for the night so we settled at Junee. A town that got moved because the NSW government in the 1800's didn't want to put the train line on the other side of the hill. Getting in early gave us a chance to kick the footy around although I picked up swollen ankles that day (that are still swollen today on July 19) it was good to go have a kick.

Day 7 Junee to Cootamundra (57km)

Day 7 was hilly. Very hilly, some claimed it was the toughest hills they've climbed. I'm not sure if it is for me. We got to Bethungra for lunch, which consisted of expensive pies (that had been sitting there a long while). It wasn't a pleasant place. So we continued onto toward Cootamundra for the next stop before going for Harden. Unfortunately at the top of a hill, James hit a reflector and came off his bike. Fortunately for us, a doctor was passing by on the way to Queensland and she helped us fix him up a bit. We later got into Cootamundra and stopped there and took a day off.

Day 8 (Rest Day) Cootamundra to Bethungra return (57km)

We took a rest day in Cootamundra to let the sick ones rest and get better. I stayed out as it was liek a sauna in the cabin! We cooked the best breakfast .......

....which fueled a 57km ride back up the hills to Bethungra and back. It was about an hour out and an hour back. I borrowed James' road bike which was good fun. I want a road bike!

We got back about 1.30pm after detouring to see the place where Don Bradman was born. But I didn't go in, $3 to see a bunch of signed cricket bats and maybe a baggy green cap?

I spent the afternoon with Anand and Matt (we were the non-sick ones) at Fisher Park watching Cootamundra v Tumut in rugby league. I found it interesting that the players warm up by having a smoke before running out onto the ground! It was a good lesson in different cultures.... the whole town turned out to watch the game....

The game ended in a draw with a conversion kick by the home side after the final air horn.

Day 9 Cootamundra to Yass (109km)

Another frustrating day as we got about 40km in at Harden, Jeremy's deraulier broke and got caught in the spokes because the old bugger in Benalla had put the new rack through the deraulier. So what do you? Jeremy got himself a train to Goulburn (the next bike shop) and went around the town trying to find a box big enough to put it in. There were two supermarkets, one was closed for stocktake, the other only hada fruit and veg box. Somehow someone found a box and the guy across the street who I thought may have been Ivan Milat helped out and drove Jeremy to the station and hung around with him to the train.

Meanwhile, we headed off to try make the 70kms to Yass in the 3hrs of daylight we had left. It was hilly, but we didn't take any rest stops and rolled into Yass at about 5.30 just as it began to get dark. We had an awesome, but filling dinner that night and ate a lot of other crap.....

Day 10 Yass to Goulburn (90km)

We got a late start out of Yass, delibrately sleeping in as well, we didn't have Jeremy to worry about so we left at about 10.30am and just rode till Gunning for lunch, it was a little hilly along the Hume but we had a tail wind which helped after about 4 days into a headwind. Once the climbs began to disappear we were able to capitalise on the tailwind which saw us get into Goulburn about 4pm to meet Jeremy who got his bike fixed while we rode there. I went out for a 10km that night, one of two runs for the tour (the other a 5km cruise in Wangaratta with Justin).

Day 11 Goulburn to Mittagong (91km)

The eleventh day came and all I could think of was Sydney! I was sorta keen on continuing onto Sydney that night but Jono wasn't willing to ride in the dark. I guess it was a good thing considering what was to take place the next day. We stayed on the Hume from Goulburn to Mittagong and it was pretty much rolling hills the whole way and in the end we dropped about 100m from 730m above sea level at Goulburn.

James and Anand re-enacting the Ivan Milat backpacker murders of the 1990's.

Day 12 Mittagong to Sydney (148km)

This was it. The last day. We set off at 7.30am (our earliest start by hours) and belted the first 60km at about 28kph and reached Campbelltown at lunch at 10.15am. We had some 50km to go. Or so we thought. Roadworks forced us off the Hume and made us detour for several kilometres before we got back onto the Hume before being diverted to the M7 at the junction with the M5. The M5 is the direct route to Sydney, the M7 goes north toward the Central Coast. Halfway along the M7 Jeremy wanted to stop and turn around. No one knew how to get to Sydney. I vaguely remembered that Paramatta Road runs into Sydney. So basically I navigated the way to Paramatta. But then the M7 junctioned with the M4 which ran into Sydney but we couldn't turn right so we had to go 3km out to the next road to go off the freeway and come back the other way! About 10-15km down the M4 and we stopped at McDonalds for a second lunch. This time we were 30km from Sydney. It seemed easy but then the M4 forced us onto a bike path which was frustrating to say the least as it kept crossing busy intersections before suddenly, I look to my right and see a sign saying Paramatta Road. Great! Although I knew it would be slow, I knew it would get us to Sydney. As we got closer to the CBD we had to find the Opera House so I asked other cars and taxi drivers for directions and then......

WE MADE IT!

Total Distance: 1171km

(If Jono can claim his 20km from Mt Waverley to Federation Square on the first day, then I can claim the kilometres I did on the rest day.)

XCR09 Lake Wendouree

2009-06-22T21:54:00.000+10:00

Welllllllllllllllllllllllllllllllllllllll that was a bit of fun - fifteen kilometres around a lake with no water in it. I reckon they should just drop the 'Lake' bit from the name. I'm also a little curious as to how much sailing the yacht club gets done.

Anyway, I was on track for a PB for the first half of the race before my right foot began to numb up and lose feeling and feel like my foot was curling up on itself. This meant at about 10-11km mark I had to walk 20 or so metres to shake the foot out. I began running again and it came back straight away. So I stopped again, killed the problem, then started running and it came back. So I went 'bugger it, if it aint going away now, it will in 4kms time when i finish'. Thought I picked up the pace to what would run me a PB but I couldn't pick it up enough! Finished in 1:10:33 which isn't ideal.

Next for me is a cycling trip to Sydney and so for the next couple weeks I'm going be mostly cycling and do little running.

Uluru

Average, good and great runners

2009-06-15T11:35:00.000+10:00

Lately I've noticed that a lot of mates are saying I'm a good runner. Well I thought about it a bit. I don't consider myself a good runner, I'd say I'm more an average runner.

So I thought about what makes a good runner and what makes a great runner and then there is obviously elite runners.

To me, a good runner is where I want to be, to me, a good runner can run at 4min/km for 15km and not drift off too much over half marathon distance. At the moment I've only run at 4min/km or better over 5000m at the Region Final in February I think. Distances shorter than that don't matter. I think the real test is over 10km, currently my best is 43:55, I need to work on that a bit, I think I'm capable of 42mins, at the moment and should get it down to under that by Zatopek.

As for a great runner, I'll work that out when I become a good runner I guess, but I think to be able to run 3:40/kms over 10kms is a good measurement. Anything better than 3:25/kms over 10kms are probably more an exceptional runner bordering on (with a little more improvement) being elite.

Australian Mountain Running Championships

2009-06-08T14:00:00.000+10:00

On Thursday I made the decision to enter the Australian Mountain Running Championship at Ferntree Gully. I didn't really know what I was up for, but to run up a mountain! I got there yesterday morning and paid my money for a late entry and then looked up and went 'FUCK!'. It didn't look like a great start!

Anyway, I entered the junior race which was two laps of 4.1km for 8.2km all up. The gun went at midday and suddenly the 7 other runners broke away from me. I figured I'd cruise through the uphill and see what I can downhill. About 100m into it, one guy stopped so I figured I'd make sure he stayed behind me. So it went up and up and up and up. And then finally it went around a corner and then it went more or less downhill. It wasn't too bad going down, but I'm not great going downhill. I'm okay going up - within reason I guess. Just before the end of the lap there were two little climbs that slowed me down and then............. we had to do it all again!

I know I'm not a great runner, and I guess it showed when the top women began passing me at about 3km and they started 5mins after me! The second uphill was tough, I had to walk some bits of the uphill when I realised I can walk faster than I run this! Finally got to the top then just tried to let myself go downhill. Anyway, I came through in a bout 50mins and 10secs which well, isn't the greatest time in the world, but I think I could improve for next year or whenever I decide to next run up a mountain.

And after the race I picked up a trophy for 2nd U20.......its pretty cool, I've never won anything and probably never will so I might actually display this one!

XCR09 Sandown Classic

2009-05-30T22:05:00.000+10:00

Today saw round 3 of the cross country season head to Sandown Racecourse for a bit of a road race. Had a little trouble getting there...... you can't turn right from Heatherton Road onto the Princes Highway!

Well I ended up running 44:08 (which is better than what I saw on the clock..... 44:11). It is some 13secs off my PB last December. I like where I am at the moment, if I actually put in some serious training specific to todays race I'm sure I could run about 43mins and get closer to 40mins.

My watches battery went dead this morning so ran the race on feel. I kinda wanted to run 45mins.... thats about 15mins each lap. Started slow, and ran the first lap (plus the extra bit) in about 17 something. Not great. Picked it up over the second lap, and again passed a few people on the uphill bit. One or two passed me on the downhill and apart from the leaders coming in, no one else passed me from then on. The second lap had me at just on 31mins and I knew I had to run 12:55 to run a PB. I thought I was a chance and tried to pick off as many as I could on the last lap. I passed probably 10 or so on the uphill bit (I seem to be okay at uphill) and tried to lift the pace at 2.5 to go, 1.2 to go, and with about 900 to go someone mentioned we were at 40:10 so I thought I'd get close. The final straight is a bloody long straight. When you think you can see the finish line, the further away it seemed. It was a bit tough with the wind coming in, I didn't want to tuck in behind anyone because, well, I was passing them. About 200 or so metres from the line I thought the clock read 43:35 and thought I could get this. Then it ticked over 43:50...... ahhhhhhhhhhhhhhh and then 44:11 or 08. Almost!

Not sure whats next, might run the Bluestone Classic before Lake Wendoree. Not sure yet, see how I feel.

XDuo You Yangs

2009-05-25T15:25:00.000+10:00

Yesterday morning I got up early to make my way to the You Yangs for my first duathlon. And frankly, I should have picked a better debut du!

The course was really tough. I'd rate this as tougher than the marathon I ran last year. The first run was okay, started with a very steep winding downhill stretch before a somewhat flatter middle section before running up that steep downhill we ran down earlier. I started conservatively, knowing my limited running over the past little while might catch up with me. Well it didn't really. On the steep uphill to finish the opening 6km run leg, I started passing everyone that passedd me on the downhill bit.

It was then onto the mountain bike leg and to be honest I can't describe the course because I don't know where the hell it went but I certainly now know why it is known as the mecca of mountain biking. It was probably a tad above my skill level on the mountain bike and it showed when approaching some sharp descents. I'm not great at landing jumps and a few times it looked like I was about fly off my bike. Anyway, somehow managed that in about 1:20 before trying to get something out of the final 5km run.

The last leg was a killer, it was uphill, up steps for a while and then climbing over rocks and boulders to form some sort of path. It was ridiculous, it didn't allow fast running and after 26km racing it was almost torture. The final 100m or so was on road back to the start line and I managed to stride out a bit and finish strongly. Finished in 2:21:51 about 6mins outside of what I thought would be achievable.

All in all it was incredibly fun and incredibly tough. And I'd definately do it again.

Next week is XCR09 at Sandown for a nice fast 10km (or it would be fast if my body would let me!)

Coming up to my first du

2009-05-20T10:16:00.000+10:00

Duathlon

This weekend will be my first encounter with the world of du's. I will be venturing down the highway toward Geelong to find the You Yangs for one of the Xduo events. Now I'm not sure how I'll go. I'm thinking 2:15 is a good time for a first?

Despite my lack of running, I'm confident I can run the 11km's required in about 55mins, which leaves 1:20 for the MTB leg of 20kms. I can MTB 16km in 1hr so thats about on track.

We'll see how I go ay.

Umpiring

Last weekend I got to umpire a full game on my own. I felt like I controlled things pretty well, and gained a bit of confidence. Didn't make too many mistakes I don't think. Guess I'll find out tonight. I'm 99% sure there was someone there from DUA watching me somewhere. In the last minute of the game I turned around to see two kids taking swings at eachother. Unfortunately being an umpire you can't watch it or join in, so I just sent them both off. One of the coaches congratulated me after the game for handling it well. I'm not so sure myself, I'm sure one of them was lucky they weren't reported.

After that I had a game to boundary umpire. It was a bit tough, this was a fast game, and eating a souvlaki between games (a crap souvlaki too) wasn't a great idea. Managed to get through it though, the groin wasn't too great, but I just eased it through the rest of the game. Fun.

Blog Updates

I've added a new banner (which is a few weeks old)...... I'll get around to making it fit perfectly soon.

And I added a twitter thing. It isn't something I take too seriously. I only signed up to annoy one of my mates. Cool.

Awesome.

XCR09 Lardner Park

2009-05-09T23:30:00.000+10:00

Well my friends, today I ventured down the Princes Highway to Warragul for the second round of XCR09 for, well, 2009. It was to be my first run of the season and really, my longest run in 6weeks, and a run the physio said I shouldn't bother with.

Well I got there nice and early, and I knew I'd just be able to knock out 8km at most so didn't bother with a warm up. My plan was to use the first lap as a warm up and then see what I could do on the second lap. It's a bit hard to describe the course on here but it involved several hills, one major long uphill (at the start), a few downhills, some creekbeds to jump over and a nice fence jump.

In the back of my mind I had a best case scenario to run each 4km under 20mins. Judging on the way I ran 6km in 45mins the other night, I was thinking that today could blow out depending on how my leg goes. Luckily the leg held up and I went through the half way in 19:51, some 9secs under my best case goal. So I had then finished my warm up and it was probably time to try hold on to that pace I had. At about 3km to go, I surged a little bit to push off whoever was next to me and I seemed to carry that through to the end. The steep uphill towards the end was a bit fun on my leg that really had no bounce in it. A sprint finish coming down the hill at the end saw me pick off one person and almost a second and I came in strongly in 39:33.

I am happy with the result. I am happy with the way my leg held up, sure it burnt a bit during the race and still is burning now, but it is kinda tolerable. It was good.

Tomorrow I have another game of footy to umpire and I have two weeks to prepare for a duathlon. Fun!

We all wanna dance with youuu....

2009-05-02T22:33:00.000+10:00

Well that song is stuck in my head and I can't come up with a heading.

Last week I left off mentioning I was due to umpire my first game of footy. Well, yes I did umpire my first game last Sunday. I was given an under 10's match between Narre South Lions and Officer and I tell ya what umpiring is alot harder than it looks. Firstly there's so many things you've gotta be on the lookout for. Secondly, it might get easier as the level I umpire gets better, but having 36 players around the ball at under 10s level makes it difficult to find the ball given the the angle you have to umpire from on ground level.

So yeh, I found it okay, a couple of times I made a mistake. But it's only under 10s.

Last night I had to run a boundary at Pakenham for a game between Pakenham and Hampton Park (not sure what age group). Fun. Apart. My legs felt fine and good. During the last quarter I slowed a bit, showing that I've lost a little bit of endurance over the past month that I've hardly run. I'd like to do it more as I feel its a good work out - basically a nice 80min run.

Tomorrow I've got a game at Berwick somewhere to umpire. So we'll see how it goes.

Monday I'll get back into some mountain biking and have an 8km training run on Tuesday in preparation for XCR09 Round 2 next Saturday. Can't wait!

Back running again....

2009-04-25T11:37:00.000+10:00

Last night I went for my first run in about three weeks. It wasn't spectacular, just 3km of 1min on/1min off so it took about 20mins. The leg was a little sore early on but felt fine as I got going. Taking a rest day before tomorrow......

Tomorrow I'm umpiring an U10's football match. I thought they'd have given up on me because I have only been to one training (about 2 or so months ago) so it was a bit of shock to be told.... yep you're on this weekend. I honestly would have thought to be an umpire you'd have to pass some sort of test...... nupp.... you just get thrown into a game. I'll see how it goes, hopefully not too much running!

Teams

2009-04-20T18:07:00.001+10:00

This was part of uni, it is a self reflection.... well more, my views on teams. Most of it based on experiences at uni, so I understand some things may be a little different depending on your team.

-------------
Online self reflection journals right? So what, we self reflect on what we've been learning in class? Alright.

So uhh what are we learning? I'm confused as to what we are meant to be learning. I understand the whole team thing and businesses leaning towards teamwork and team-orientated people. Don't get me wrong, I like teams, I played football for years and know the whole notion of teams.

Like football teams, there are always a free passengers in the team. There are also those whose skills are aren't up to scratch. Certainly in the course of this assignment I've noticed both of these.

And like football teams there is a lot of frustration within the team. And I'm a little frustrated with our group in terms of passengers and those whose grammar, sentencing, spelling and overall content is absolute rubbish.

I'm sure you're going to read what is written at some stage in our assignment, but keep in mind it was a lot worse before I edited it.

Sorry, but I saw 'online self reflection' so thought I'd reflect on my thoughts of the group. And I have made quite clear in emails to the group that I think it was crap.

Another thing that is useful to make teams work is communication. Communication, through how much I've tried, is slow and pretty much non-existant, work meant to be sent to me by friday two weeks ago is still being waited on. Emails have not been responded to and the answer to who did parts 2 and 5 still remains a guess.

The group met up last week although I couldn't make it as I had a bone scan scheduled, I sent my work but am in the dark as to what has happened since as no one seems to be responding.

To be honest with you, I could do a better job myself. And I probably wouldn't pick such a stupid concept. I mean, who is going to agree to let some salesperson take the packaging for them? I mean, as soon a package is taken away, the warranty is void. And what if the instructions are on the box? Yes, I have mentioned this but no one seems to get it.

The standard seems to be quite poor. I'm probably going to cop a bit from the group on Tuesday in class over my comments, but hey, whats a team if you can't be honest with eachother. They key to success is being honest.

-------

Basically a bit of background on my frustrations. Firstly the business concept is a bit questionable but because I joined the group late I didn't think I should walk in there and tear everything apart. Okay so I tried to do what I could.

We all picked our parts... I ended up with two parts because I knew what needed to be done. Okay. Turns out a week later when the teacher goes through the parts I had two short parts okay. So everyone wants me to do the executive summary.

Okay. But the problems arised when the work was sent to me and it was absolute crap and missing parts. I mean it wasn't just one mistake but atleast 20 things wrong with it.

Firstly, in a business concept proposal you don't use I and WE.

Secondly, when people do different parts.... don't contradict eachother.

And thirdly, get your facts right, especially when it requires no reasearch! I refuse to believe that Myer does not have any competitors. For the record in my two seconds research to fix it up I discovered that David Jones does better than Myer financially for the first half of this financial year.

Okay so I've gone and edited, uncontradicted everything, got rid of the rubbish that wasn't needed and re-wrote what was obviously missed.

I would have thought it would be fair on us all if it got edited and we hand in something of quality.

A week goes by and I still haven't received everyones work. So I send an email saying you've left it too late to do an executive summary. I mean, it's a bit difficult to summarise half an assignment. Well I got a few responses saying ' your part is short you have to do it, its fair' well.... my response is that surely we are going for quality over quantity. Surely. Obviously not. It seems they went and unedited my edits and handed in crap. Well I'm over this rubbish and couldn't care what mark I get.

I like to hand in work of some quality and take pride in my work. This bit of work has no quality and I don't take any pride in it. It's rubbish. But it seems no one seems to care. I don't think anyone read it front to back like I did so its no suprise that its crap.

Yeh it's frustrating but what can ya do.....

1000k's in 10 Days - Day 10 - The Final Chapter

2009-04-19T22:51:00.000+10:00

Well folks. It took 10 Days. It took till 10:34pm tonight to get there.
The plan today was knock out 100km on the road, come home and knock out the rest indoors. But when I got to my nan's at 4.30pm after almost 62km, I realised there was no chance of being home before dark (and being on a highway without lights is a bit dangerous). So I left the bike there, went home to knock out the final 88.43km on the bike. Big ask. It took ages. And fuck, I'm glad I got there. I'm fairly stoked, a bit high, a bit relieved, a bit tired, a bit hungry, a bit exhausted and a little bit over cycling.

I'm glad I didn't quit when it got tough after 8 days. Thanks to Jeremy and Justin who helped me HTFU and bits of advice along the way.

Beer time....

1000k's in 10 Days - Day 9

2009-04-18T19:48:00.000+10:00

There was nothing special about today, its was just 50km on the bike after work, took a little while but got there. I'm confident of knocking over 150km tomorrow. I don't know where I'll go but I'll find a 150km somewhere!

And then after tomorrow it will be time for some rest! I'm over cycling!

1000k's in 10 Days - Day 8

2009-04-17T22:13:00.000+10:00

Yeh I know yesterday I got a bit frustrated and tried to get out of this silly adventure. But I woke up late today and figured, well if I can knock out 115km indoors today then maybe I'll be set.

After speaking to Justin on CR, I realised I need to work on my eating and drinking while doing all this as it's probably what is making me so fatigued.

So at half past 11 I jumped on the bike to knock out the first 15km and make it 100 more needed for the day. And by quarter past 10 tonight I had clocked up the other hundred. It wasn't a great effort but I managed it.

So now the equation is simple - 200km in 2 days. The problem is I'm a little busy tomorrow, working during the day and Jeremy's 21st tomorrow night, so I'll be looking to knock out 30km's either side of work, and go out for one final long ride on Sunday.

And then I think thats enough cycling for a little while.

Saw the physio today and the calf is coming along good. The good thing is that its not bone which is what it initially felt like. Hopefully in two weeks or so I'll be able to run again.

1000k's in 10 Days - Day 7

2009-04-16T21:42:00.000+10:00

Had a quieter day today - 55km.

This is getting ridiculous. My body is way too tired. I'm thinking of calling this off. It was a great idea at the time, but clearly didn't think it through. My body is struggling to cope. I'm riding tired and its showing. I can hold 27-28kph usually but at the moment struggling to hold 20kph. I'm just way too fatigued. I need rest. I've ridden for 8 or 9 days already and this aint going well. What also doesn't help is a frikken headwind whereever I go to ride. But that I can deal with, its the tired body that I can't. I gave it a crack but the body isn't holding up. I didn't expect to feel fresh every day, actually that never crossed my mind. I just need a bit of a rest, theres not much more to it than that.

-- Matt

1000k's in 10 Days - Day 6

2009-04-15T23:02:00.000+10:00

Sorry about last nights post. It was late and I was tired so it was pretty short.

Today, well it started off terribly, a strong headwind up to Eastlink meant it took an hour to get the 16km. I didn't really know where I'd go today or how far I'd go. I decided to go up to Ringwood, and the wind didn't affect me much.

I'm getting a bit tired so I'll keep this short. From Ringwood went back down to Jells Park, cruised through a few of the tracks there to bump the k's up to 60 and then went towards Yarraman station before returning north to Jells Park and then turning around and heading home along the highway. When I go home (it was getting dark) I wasn't finished riding so I jumped on the indoor bike and belted out anothe 73.5km on top of the 110 I had just done to give me a total of 183.5km for the day.

That means I've done 630km, and have 370km to go. It also puts me well and truly back on track after yesterday.

Tomorrow, I think I might belt out 80-90km's and then work out what I'll do for the last 3 days.

1000k's in 10 Days - Day 5

2009-04-14T23:39:00.000+10:00

Today did not see too much riding. In fact, I only covered 45km. Kinda dissapointing but I had no time to go further. Tomorrow I aim to make it up by going 155km, though I will be happy with 130km and make up the rest through the rest of the week.

1000k's in 10 Days - Day 4

2009-04-13T22:52:00.000+10:00

In a word, today was..... slow!

It was my longest day today and I started off just after 9.30am with the intention to belt out 140km. My theory was that if yesterday I could knock out 90km in 4hrs20min then I could do the extra 50 in about 6hrs - 6:15. Well it didn't pan out that way.

The ride along the highway to Eastlink was, like usual, very slow. It starts off with a few climbs and descents and traffic lights and roundabouts and yeh, it gets annoying. Anyway, I finally got to Eastlink and went north towards Ringwood. The same as yesterday but a billion times slower! Got in at just before 12.30, rounded out the kilometerage to 40 and got lunch at Subway. I then went back along Eastlink to Carrum. Hadn't been out that way before so was unaware it turns to a gravel path. This made a slow ride even slower.

I took a break in Carrum. Didn't do anything, ate and drank a little and then went back towards Dandenong. The trip north was a little quicker than the way there. I decided that I needed to get a few more km's in so kept going north to Jells Park, rounding out the trip at 106km before turning back and heading back along the highway home.

Anyway, today was slow and boring and probably one of my longest rides ever. It does make me wonder how I'll ever do an Ironman in several years' time. I mean, it took me 7hrs to cycle 140km, the top Ironmen and women do 180km in 5hrs. I shouldn't think of that but when your on your own for 7hrs of the day it gets a bit lonely with my thoughts and singing Mr Brightside by The Killers over and over again gets a bit annoying!

Well tomorrow I have a physio appointment in the middle of the day and work in the afternoon, so the plan is to knock out 25-30km's before the physio then try knock out another 50km between physio and work. I don't like my chances of this working but whatever I don't make I'll add onto whatever I do Wednesday, I do kinda want to keep it to 100km days where possible but its not likely to happen tomorrow, Thursday or Saturday when I have work.

1000k's in 10 Days - Day 3

2009-04-12T21:01:00.000+10:00

Today I had a later start, not getting on the bike till about 2:30pm. The plan was to ride about 80km and try see my grandma in hospital along the way. It took me 40mins (hills, traffic lights etc.) to ride the 16km to Eastlink so I decided to see where north takes us. Sure enough it goes to Ringwood. It was a nice quiet ride, but more importantly, less stops!

When I got to Ringwood I decided to ride further into town and gets the k's up to 40 before turning back. I seemed to come back faster although I don't remember passing many places on the way there! As I got closer to Princes Hwy on the return I said that the computer better read 64km or I'm going to keep going for another 2k and return. Sure enough, it said 63.8, which meant..... keep riding!

By the time I returned to the highway, I was seeing the last signs of daylight. Desperate to get the day's riding to 90km, I circled Narre Warren and completed the last 8 or so km in pitch black. At one point I couldn't see the path I had to guess..... when I felt grass under the tyre I guess thats a sign I've gone too far left or right!

And I eventually got home but had to ride the street two times to get the computer to read 90 and even then it read 90.02 when I got to actually see it under the nearest street light.

Anyway, for 4:20 riding time I'm kinda happy. Tomorrow I'll get out much earlier and try knock out 140km to make it a little less than 600km to go after day 4.

1000k's in 10 Days - Day 2

2009-04-11T23:45:00.000+10:00

Well today I was going to go out and check out Eastlink but wasn't sure I'd make it back in time for work. So today's was a mixture of indoors and outdoors. I started with 10km indoors at 30kph pace and then went for a nice 53km around Berwick Springs. Not an interesting ride, lots of riding around in circles on this 2.9km circuit I found and a larger 6km circuit. Very boring, but needed to be done. I then finished off with 7km indoors again to round up the days riding to 70km.

I have a sore arse and I think it will probably get sorer over the next week.

Tomorrow I hope to knock out 80km. I will have to ride in the afternoon so if it gets dark and I'm nowhere near done I'll finish it off indoors while watching The Castle. I love that movie! By end of Monday I want to be at 400km... so 4 days, 400k's. I'll probably have a shorter day on Tuesday between physio's and work and a big Wednesday. There's no point thinking too far ahead, it will all change anyway!

I'll report back tomorrow!

1000k's in 10 Days - Day 1

2009-04-10T17:55:00.000+10:00

Seeing as I can't run at the moment I figured its a good chance to get re-acquainted with my bike - my lovely Giant Elwood SE hybrid that is missing 7th gear and could fall apart any minute now. We'll this morning I decided to set myself a goal of 1000km in 10 days, so I've titled this project 1000k's in 10 Days.

For the mathetmatically inclined people, that is 100k a day for 10days. But I also have a life so it will be an average of 100km a day.

Well I started this today when I clocked up 101.5km riding from home up to St Kilda and back via my nan's house. An alright ride, not fast by any means but was happy I was able to hold 31kph on North Road. Sooooooo many bloody traffic lights! As soon as you get any speed you have to stop. Ahhhh! The wind was around a bit, couldn't pick the exact direction of it. And the route I chose probably wasn't the best out there.... so many hills on the Princes Hwy - it doesn't look like much in a car but after riding 80km already they are a pain.

Anyway, it was good to see if I could still knock out 100km as I haven't ridden that far since probably December.

My 10 days looks roughly like this:
Fri - 100km (Actual 101.5km)
Sat - 80km
Sun - 80km
Mon - 120km
Tue - 80km
Wed - 130km
Thu - 80km
Fri - 130km
Sat - 80km
Sun - 150km

I'll update you all tomorrow!

Canberra is out

2009-04-07T22:05:00.000+10:00

Unfortunately due to injury I will no longer be running the Canberra Marathon as planned.

It is dissapointing but these things happen. I can't walk let alone run at the moment and marathons are tough enough when fit and I don't want to imagine what would happen if I ran injured. While I'm sure I wouldn't finish last, I have no intention of running any slower than 3hrs30min.

The injury occured on the Wednesday prior to my last post. I came back from a night session of 15km - a really good session too - and suddenly felt something in my leg that didn't go away. I iced it and took uni off the next day. I thought it was fine and on the Saturday ran a strong 30km. I had no obvious problems until later that night I started losing my ability to walk and stand. I didn't want to go to the doctor because he would say that there'd by no Canberra. I lowered my mileage for the week to do something. Two 15km sessions on Wednesday and Friday with a bit of a struggle is what I could manage. Saturday night I came to the realisation that the Canberra dream will remain just that - a dream.

Sunday I went to the doctor and got sent for x-rays though they don't show anything. The worrying thing is that it could be stress fractures in my right tibia bone. I'll see a physio on Thursday and will see what happens from there.

2009-03-27T19:55:00.000+11:00

I haven't really updated this blog nor really bothered with my last few posts so I figured, while I've got nothing to do tonight (so far) I should probably write something.

Lakeside

In my last post I mentioned the Milers Club meet where I ran 5:07.43 at Olympic Park. The next Sunday, the 15th, also my 19th birthday I went to run at the Lakeside Fun Run in Pakenham. It is as close as I'll get to a home town race. The course was a 4km loop ran twice. I was on track for about 33mins at half way but fell away as the fourth and 8th kilometre were longer than 1000m. Garmins showed the course being 8.5km. I finished the race in 14th place in a time of 36:23.
This photo (left) featured in the Pakenham Gazzette in the week following the race. From left are fellow Casey Cardinia athletes John, Rupert, Iseyes and myself. They all finished ahead of me, John finishing second in the 4km race and Iseyes the first place in the 8km.

I spent the rest of the day laying around doing nothing. Sure it was my birthday but I hadn't planned anything until the night and yeh.... it ends up being a long day!

Eaglehawk

Last weekend I went to Bendigo for the weekend to run the Eaglehawk Half Marathon. I got up there early Saturday afternoon and didn't do a whole lot that day. It was a hot day (about 33degrees) but wanted to have a light jog/kickaround at the park two blocks up from where I was staying. Not sure if it was a good idea as my legs weren't in great shape. I then spent a little bit of time in the pool. It was just a small pool so not much swimming happened there.

We thought this place (left) would have been a great place to eat. Unfortunately, it was no longer.

Sunday morning I got up nice and early and made my way to the start area in plenty of time to warm up along the 1km lap of the lake.... or atleast, it was once a lake. It was a pretty warm morning, weather reports had it being 18degrees at 8am, 23 at 8.30am and I think about 27 at 10am. I got of to a good start, but lost my way a little on the hills, I ran with one of the quarter- marathoners for a couple of k's as I tried to find something to push on. I managed to, to an extent. I went through 10km in 46mins, by this stage I had no chance of running 1:30 which is my year goal. I looked likely for more like 1:35. The middle section - kilometres 11-16 - I kinda fell off a bit on the long sunny straights. I still looked like 1:38 shape until the last few kilometres where the main hill put me further back. I finished the half marathon in 1:40:46. Almost a 4 minute PB, although I felt like I was in better shape. I'm confident on a flat course in winter I could run 1:35. I guess we'll have to wait till winter to find out if I can do it.

This race drove home the need for me to do tempo runs. While it's a bit late to add it in now for Canberra, I'll definately follow a better program next time I run a marathon, whenever that is.

Canberra Marathon

It's a little over three weeks now and I'm excited! I like my chances of 3:30. Since the Melbourne Marathon last October, I have run close to a dozen PB's from 1500m's up to half marathon. Last year I had the solitary 30km run, this time I've had two 33km runs and will finish up the long runs before a taper with a 30km run tomorrow. The endurance has definately improved. After each 33km run I've felt I could have gone another 10km.

So tomorrow I'll have my last long run before I go into 20 days or so of tapering and eating lots of spaghetti bolognaise. My plan, training wise, is to maintain mileage but decrease intensity. Basically at this stage, I want to keep the legs ticking over. I'll update the blog on how it all goes.

Post-Canberra

After Canberra, I have entered an off-road duathlon for May. I'm not sure what a good time is, but the winners went through last year in 1:45. I'm thinking of entering a 135km bike ride in Marysville for early May. In June I'm riding to Sydney and for the next few months I've also got the cross-country season for Casey Cardinia Athletics and then what.... I don't know!

Swimming

I'm pretty happy with my progress with swimming. One month ago, I couldn't swim 25mins without struggling. Two weeks ago I struggled with 100m, last Monday I managed 150m continuous, Wednesday aimed for 200m and managed 500m. Today I swam 1km continuous. I want to try a triathlon (try a tri!) at the end of the year but didn't expect to swim these distances just yet!

Yes I think thats the end of this blog, it's taken me an hour to write this!
Uluru!

Three tenths

2009-03-13T14:19:00.001+11:00

Hi all, haven't blogged for a little while.

Well marathon training is going well. Now have two 30km+ under my belt and will get a third in in two weeks time. I do have a few problems with how its going though:

-Missed sessions - I've missed too many sessions. Every week it seems I'm missing sessions. While I could run the day after a 30km run, im not getting out there for 3 days after. I'm getting better though. The bulk of the marathon training is getting done though, so that's good.

-Tempo/Intervals/Speed - None of this is being done. I took them out a few weeks ago, but am looking to go back to them next week.

Anyway, I've been averaging a little over 60km a week. My first marathon was on an average of 45km a week.

------------------

Races:

I went to Olympic Park last night to run in a Milers Club meet..... a 1500m event. Felt sluggish over 8km in the afternoon so I didn't like my chances of a PB. The race got delayed a little and started in the outside lane. The gun went and there was a little problem - i forgot to start running until 80m in. I picked it up there and again 600m to go and then again at 200m to go and finished strong to run 5:07.43 - some .34 ahead of my PB!

I liked my watch better - 5:06.77!

Anyway, next up is Sunday's Lakeside 8km where I'm looking to run 32-33mins.

I'll write more on Sunday

2009-02-25T20:13:00.000+11:00

So in the last week I've had plenty to think about. I'm starting to question why go to uni when I don't want to be there. I'm looking for a full time job and we'll see what happens. Currently I'm in a business degree. It's 2hrs travel to get there on a good day, it can take up to 4hours some days - thats 4-8hrs travel a day on trains. When you break it down, 24hrs in a day, upto 8hrs travel, about 8 hrs are spent asleep, i spend about 4hrs a day at uni, that leaves me with about 4hrs in a day and even they are spent getting ready for uni, and then not much else.

But thats not the reason I want to leave. I can't see myself as a businessman. I want to be a PE teacher, but the university wouldn't give me a transfer. I don't know how you can justify refusing a transfer when it's blatantly obvious I don't want to do business.

So what I'm going to do is defer 12months. In the meantime look to other universities for the course I want. And I also want to run!

Anyway apart from that, last Saturday night was a nice night. I had organised a run called the Red Run for the CFA to raise money for the CFA. I got there a bit early and knocked out 15km before we started. The course was around Albert Park Lake and the Tan, a distance of a little less than 11km. In total I managed 27.5km for the night, a little short of 30 but I'm confident I can run 30km.

I spent Sunday in the pool swimming, managed to swim 50m comfortably and knocked out about 400-500m for the sesssion. I took Monday off, I was going to go mountain biking, but I'm glad I didn't, it turns out a fire broke out in Lysterfield Park North and while I was going to be in the main park, I don't think I want to get that close to a fire!

Tuesday I got back into it, and knocked out 15km in the afternoon, it was untimed but covered the distance relatively well. Today was a rest day before I run 50km in the next four days. I've got 15km planned for tomorrow, 8km planned for friday and then a 30km+ planned for Sunday. Depending how I feel at 15km tomorrow, I might try and run 30km and then again on Sunday.

I've just gotta get a 30km in and then I'll be fine for the marathon in 7 weeks time. March is the crucial month. I've got 3x30km+ runs planned - no more than 32km this week, 34km the week after and a 35km planned for the last weekend of March. In between I've got an 8km race at Pakenham and a half marathon at Eaglehawk. I'm curious as to how I'll go at Eaglehawk. My PB is currently 1:44 (though I went through the half at Melbourne Marathon in 1:43) but I'm running a bit quicker at the moment and I'm fitter than I was then. My 10km PB is a little under 44mins and I'm confident that if I run 45mins for the 10km then I should be able to go through in well under 100mins.

I suppose, its easy to make predictions. It's harder to make them happen. I gotta work hard on them and that might be a good note to end this blog!

Au reviour!

A mixed week

2009-02-20T22:43:00.001+11:00

I know I haven't written much in the last week and really, I haven't done much to justify not really writing anything.

So I believe we left off almost two weeks ago. I believe AV Shield just got cancelled and moved to the Tuesday.

Well did I love that! I finally broke the 20minute barrier in the 5000m! Thanks mainly to the pacing of Rupert I managed to come through in 19:51. I can honestly say I didn't expect to break it that night. I went into the race with two 15km runs the previous two days and a 5:24 1500m about 3hrs earlier (nothing real flash). Pre-race I knew that Rupert would be running about 19:35-19:40 and figured if I can stay within 100m of him the whole way then I'd be a chance. The race started and got off to a good start, at 800m I was on track to go under 4mins and waiting for Rupert to pass me. He passed me, but then quickly decided to pace me through in 20. I tell you what, it's a tough pace (for me, at the moment atleast). There were times in the 3rd and 4th kilometre where you feel like giving up, but thats when you have to push through the pain barrier. I somehow managed to shift up a gear over the last 250m and somehow got there! I actually ran a 3km PB of 12mins which makes me wonder what I could run if I raced 3km.

Can't say it meant much on Saturday when I went up to Epping to run the Shield Final. I was in a race with two others with PB's of 16 and 18mins. I went through the first kilometre on track, but fell apart from then on. It is kinda dissapointing but I was the quality of the others was much superior to me. I also ran a 5:21 in the 1500m and almost got lapped so yeh not a great day.

Maroondah dam got cancelled on Sunday because of the bushfires. Which is a bit unfortunate but what can you do?

I instead went for a planned 30km around Lysterfield. Didn't quite work out, managed 22km before pulling the pin on that. I decided to change my program a bit around as I felt I was tiring myself out during the week.

My last two weeks have been as follows:

Mon: 16km's downhill at Lysterfield (plan was only about 8-10km, got carried away)
Tue: AV Shield 1500m (5:24), 5000m (19:51 PB)
Wed: Nothing. Day off. No motivation to run.
Thu: 8km run in about 40mins
Fri: Was a planned tempo run but didn't happen. Pulled the pin at about 2km and walked back. I tried to run with a camelbak in preparation for Maroondah Dam. Terrible.
Sat: AV Shield 1500m (5:21), 5000m (21:38). Terrible day. Only success was finding Epping)
Sun: 22km's at Lysterfield (planned 30km but didn't happen)

Adjusted training program and this....

Mon: Mountain Biking (16km at Lysterfield)
Tue: 15km Run (mostly flat) and Mountain Biking (16km at Lysterfield)
Wed: Mountain Biking (10km at Lysterfield)
Thu: 15km Run (2x6km loops + 2km out and back) at 5min/km
Fri: 8km Run (untimed)
Sat: Swim 100m continously and Red Run for the CFA (10km, looking to run 15km prior and 5km after to make up 30km)
Sun: 30km Run (if not on Saturday night)

Tomorrow night is a big night for me. I have organised a run to raise funds for the CFA and yuhh tomorrow night is it! It's called the Red Run for the CFA. Starting at Albert Park, a 10km loop course, it's not a race, just a run. I plan to get there early run 15km, then do what I have to do before the run, go on the run, cook the BBQ then go for a 5km. I think you can count that as 30km. Hopefully theres not too many breaks in between.

I'll report back with reports, maybe some pics too. Until we read my blog again, go climb uluru!

(I don't know why I wrote that but hey, we are here to muck around a bit!)

Loving the heat

2009-02-06T22:09:00.000+11:00

It's been a weird week in Melbourne. Last week we finished the week with three consecutive days of 43 degrees. The heats died a little this week but we've been mostly above 34 degrees all week and I can't say I hate. Everyone seems to hate the heat but I love it. Even the AV people hate it, they've moved our meet tomorrow to Tuesday because of the predicted 44 degrees of heat.

Alright, it kinda makes sense but, let me put it this way, if there was an Olympic final on tomorrow I'd be running. Sure there's a risk when your putting your body above its body temperature of 37 degrees, but I'm willing to push through that.

Anyway, the heat made for some interesting tan lines on my arms and for some good weeks training. This was my week:

Sunday
AM: 25km Run at Albert Park Lake, almost 2.5hrs and I covered the distance alright. I hadn't run that far in a while so it was about just covering the distance. In a race I'm comfortable I can run faster.
PM: Relax for the rest of the day.

Monday
AM: Watched the SuperBowl while doing some basic sit-ups and squats and some pushups. I found a 100 pushups challenge on the internet so I thought I'd give it a crack. Did alright, managed 29 perfect form by the end of the session.
PM: Went for a45min run which turned into a 40minute run covering 8kms. Ran the same distance as the Thursday prior, but the heat wasn't as strong so I guess that could explain it taking only 40mins this time.

Tuesday
PM: Went for 10-12km ride to my mates place, I had to get a bike session in and figured, might as well also do something with my day. I had a cross wind the whole way there, and then the whole way back I had more of a headwind. Got home and went for a light kickaround of the footy and finished the day off with some plyometric exercises.

Wednesday
AM: Pushups..... managed 30. Went up to Lysterfield for a run, was meant to be about 55min with some interval work but the heat meant it was just a solid run. I figured, if I push myself I wouldnt be able to get back. Ended up being about 80mins for about 14-16kms.
PM: Main strength session for the week. That means I use weights. I hate it but it's gotta be done.

Thursday
AM: Stretching - every muscle
PM: 45min run ~8km. Didn't time it, just ran it. Legs were still feeling good after a heavy week which was suprising.

Friday
AM: Pushups - managed 34. Getting closer to 100
PM: Disasterous run. Thought I'd run with a camelbak to get used to running with one for the Maroondah Dam run next week. Terrible. It kept bouncing around and weighing down on my back. Managed 3kms then thought 'bugger it' and walked back. Got a week to work out what I'm doing. Finished the day with a light kickaround of the footy.

Tomorrow is a day off. I took work off to go to athletics and now athletics has been moved to Tuesday night. So I don't know what to do with myself tomorrow.

My next week looks pretty full..... Could be running every day from this Monday to the following Monday inclusive. Tuesday and Saturdays are my days off from running where I usually cycle, but Athletics is on Tuesday and if our team is any good on Tuesday, we'll also be running Saturday. And then following that up with 30km at Maroondah Dam on Sunday!

We'll get through it!

A satisfying day

2009-01-31T21:26:00.000+11:00

Today was the final round of AV Shield before the Region Final next week and I thought I'd put no pressure on myself to run well, but instead try the sprints.

I arrived just before 1.00pm at Glenhuntly and went across to the Javelin. I had never thrown a Javelin before so I spent a few minutes trying to learn it, thanks to the help of Paul for giving me a quick run through. The first attempt, with a little bit of a run up went about 13.8m. The run up felt a bit uncomfortable so I used a standing start for the next two throws and only threw 10.x metres on each occassion. I kinda liked the Javelin so I think I might give it a better crack next season.

After that I headed off to the start of the 100m. The shortest race I've ever run, and that means - run fast! I had to do this to qualify for the final next week and came through in an average 14.1sec. I'm sure if I trained specifically for 100m, then I could run it quicker. It might be something I do more often next season.

I then had a little break before the start of the high jump. It was pretty much a learn as you go type event for me. I tried to do the Fosbury Flop and didn't do too badly. Cleared 1.10m easy, then struggled before clearing 1.15m on the third attempt. 1.20m, 1.25m I cleared easily before taking two jumps to clear 1.30m. I then cleared 1.35m on the second crack. I tried for 1.40m but missed all three times. I'm sure one day I'll get over 1.40m!

After failing to jump 1.40m, I went off to run 400m and I did alright. I ran 67.7sec running from lane 7. I'm happy with that and could have run faster in still conditions.

To finish off the day I ran the second leg of the 4x200m relay and managed to keep us in second place and may have made some ground ahead of third place. The team finished second but I'm unsure of the time.

Next week is Region Final and I'm set to run in the 1500m, 5000m, 400m and a 4x100m Relay. Not sure of time or venue yet but I'll work it out!

Tomorrow I'm off to the city to run 5 laps of Albert Park for a total of 25km. I'm two weeks out from a 30km race so I might need to run 25km.

The Long Weekend of PB's Part 3

2009-01-29T22:36:00.000+11:00

Well the long weekend of PB's came crashing down on Tuesday night in the heat at Knox. No PB's although I did set a few. My legs were fairly tired from the day before and the heat got to me a bit.

My results:
1500m - 5:33 terrible, was in a faster heat but couldn't even hold a decent a pace, struggled through it
Shot Put - 4.69m and 2 no throws (kept stepping over the line!)
Discus - No throw (threw it out of bounds, the disc got a little stuck to my hand!)
4x100m - 52.x a good team run.
200m - 29.7 only some 10secs off the world record..... yeh im no sprinter
400m - 68.8 again!

I skipped the 5000m as my hamstring was causing problems all night and I wanted to make sure I got through the 400m so I run in region finals.

Im not much a fan of this heat. I usually like to have my main daily training session starting at 11am but this heat is ridiculous so I've have to move them to 7.30am and even that is a bit of a late start. I've started on my marathon training for Canberra. I've got three weeks until a 30km run at Maroondah Dam - a side event to the 50km run. It will give a good indication of where I am at. I'll have a long run on Sunday morning - probably a 6am start to beat the heat, or most of it anyway. I'll go 25km or 2hrs, whichever is second. The following weekend the long run will about 28-29km in about 2:15-2:30. I'll be happy with anything under 2:30 for the 30km.

I think this will be my last marathon for a while. After that I want to concentrate on trying to run a fast half marathon and build up from there, if that makes sense. I think there's like almost 10 half marathons in Melbourne over winter. The aim is to run PB's each time. I'm thinking of restraining myself from running marathons until I can run a 80minute half marathon. It's a challenge. I think if I can run a 80minute half, then my quest for a 3:10 marathon and a Boston qualifier will be much easier.

Anyway, I need to have a nice cold shower to cool down then head to bed so I can get up to run early tomorrow.

The Long Weekend of PB's Part 2

2009-01-27T14:36:00.000+11:00

Well the long weekend of PB's has gone a little pear shaped.

Yesterday I had a 10km race down at Rosebud that I was a little dissapointed with the result of. I had a pre-race goal of 42mins, but when the gun went off the first 200metres were pretty much a walk as I tried to dodge slower runners I knew I was no chance.

After a few hundred metres I realised 'hang on, theres no one on the left side of the road' so I went to the left and ran unhindered by slower runners until the course went off road. I thought the race was a road race! And then it was a trail, gravel path and then a bit along the beachfront that was covered in a few inches of sand that made running fast impossible.

The lack of kilometre markers didn't help either. I saw 8km to go and then none until 5km to go. I had no idea what pace I was running at nor what I needed to run at. I had to go by feel and the time on my watch. Went through 5km in 23mins. Not going too well so I picked up the pace a bit. When I thought I was going fine, my left knee started getting heavy and felt like it was seizing up or something like that. I wasn't going to let that stop me trying to run a PB. Then at the end I needed a 4:10 final kilometre so I kicked. I know what it physically feels like to run 4min/km and I knew I was doing that. Or so I thought. The course had to have been atleast 150-200m longer because for the extra effort and faster strides, the stats of my run would say I ran well over 4:40 for the final kilometre.

I finished in 44:13. Not what I wanted but it's not too bad.

So far this weekend I've PB'd in the 1500m (5:07) and 5000m (20:06). I missed out in the 400m (by less than a second) and 10km (by 18secs). There was also a relay but that doesn't count. Tonight I have a 1500m, 200m, 5000m and 400m on the track plus I might give some field events a crack - DT and SP. Three of them will be PB's and I'll try to run PB's in the other 3.

The Long Weekend of PB's Part 1

2009-01-23T14:58:00.000+11:00

Well my friends, I had a solid night on the track at Knox last night.
I arrived at the track at 7.02pm dumped my bag, threw on a pair of Asics 2130's, took my shirt off and jogged across to the 300m mark for the start of the 1500m. I ran in the second or third last heat. My PB in the event was 5:14 from the only run at it I've had. I wasn't planning anything spectacular, it was more a warm up for the 5000m later in the night. I was planning on running it as a 1km time trial and then cruise through the last 500m. Well suprised myself a bit and came through strong in 5:07 - a 7sec PB.

After that I changed into spikes - Asics Hyper LD - for the 4x100m relay that well, went from fast to slow and I was number 3 runner. I've never run a 100m so it was a bit hard trying to sprint when I can't. So it wasn't spectacular. The team came through in 54.2 or something like that.

Then there was a little wait for the 5000m. I changed into Asics 2140's (my third pair of shoes for the night) and warmed up then lapscored the faster heat before heading over to the 200m mark for the start of the 5000m. I wanted to go under 20mins. That was the goal. I was on track to do it until the last mile or so. I struggled through the last 4 or 5 laps, I was a bit dehydrated and my body was telling me to stop and my brain was telling me to keep going. I kept going. I ran well for myself, not what I hoped, but something to build on next week. I finished in 20:06. Six bloody seconds! Six! Argghhh! It was a 55sec PB.

My Long Weekend of PB's was off to a brilliant start and I tried to make it 3 from 3 for the night in the 400m. I threw on the spikes again and lined up in lane 5, pretending to use the blocks because I don't really know how to use them. My previous PB was 67.9 seconds so I thought I might be able to get that considering the one time I have run it before was less than 4mins after running a PB in a 3000m. So this time I had maybe 20 minutes break and I was ready to do it. Or so I thought, at 200m in (and 200m to go) I starting thinking 'this is f***ed' and I crossed the line in 68.8sec. Less than a second! Arrghh!

One race too many I think!

Anyway, my Long Weekend of PB's continues Monday, Australia Day, with a 10km race down at Rosebud where 42mins might be worth a shot. And Tuesday night I'm back at Knox for another 1500m, 5000m and 400m plus some field events.

I need to run one more 1500m, 800m and 400m to be eligible for region finals just over a fortnights time. I'm already in the 5000m and I believe the team is already in. Marathon training will just get pushed back another week.

Well folks, until Monday..... uluru.

The week that was

2009-01-18T20:59:00.000+11:00

A hoy hoy all!
Well like everyone else on the planet my week began last Sunday. But I spent the first day knocking out a tough 22km run along Beach Road. It was a tough run because, well, I hadn't run 20km since the marathon and I've been concentrating on shorter stuff since then. But I got through it fine.

Monday I took a rest day.

Tuesday was a 38 degree day so I got up early and went for an easy 5k'er with 6x150m long strides thrown amongst it. Nice and easy.

Wednesday was going to be a rest day because it was going to be too hot, however it only got upto 24. So on that news, I took the mountain bike upto The Lyst and went for a 90min ride through the single tracks. Had a little incident where I slowed to get around a sharp turn and wedged the front wheel between two roots and came off. Just banged the knee a bit, nothing major. It was a good session. I'm getting the confidence to ride faster and better around the bends.

Thursday I went for a 3km tempo run/time trial. It would have been a time trial had i timed it. But I ran it at time trial pace and was a good hitout. I feel only seconds off a PB.

Friday was a cross training day so I went rock climbing. A bit different but I've been doing on and off for about 6months and its good fun and I'm not too bad. Managed to get to the top of a level 20 wall which was really good. Might give a few other 20's a go before i give a level 21 a go!

On Saturday I went for 5x1000m at the grasstrack. Ran splits of 3:50, 3:49, 3:51, 4:06 and 4:04 for a total of 19:40. Now on Thursday night I've gotta put those back to back to back to back to back. Anything under 20 and I'll be stoked.

Today I just went for a long run - a nice 16k up to Dights Falls and back, from Richmond.

----

This week I've decided to get moving with my new project. Basically what I want to do is to combine my love of running, mountain biking and the outdoors with a career so I can make a living out of doing something I love. I've got a few ideas in my head. Hopefully in the next 6months I'll be able to launch something.

Also tonight it seems as if we've gotten a Frankston to Melbourne Fat Ass run set in stone for Queens Birthday Sunday. Exact details are to be finalised still, but it seems its a goer. That will give me 3 marathons for the year if its exactly 42.195km.

I'll keep the internet world posted!

Uluruuuuuuu!

Marathon training, double beef and cheese burgers and goals.

2009-01-09T20:48:00.000+11:00

Ahoy hoy!

Well another week and I think its time to start getting into marathon training.
I was going to finish the 5k program and then start Canberra training but I don't think its right to jump from a 12k run as the long run to a 25k run. So for the remainder (2 weeks or thereabouts) long runs scheduled on the 5k program, I'll up the mileage so I'll ease into the the long runs when that starts in three weeks time. So this Sunday will be about 21-22km and the week after will be 25km before I start the new program. Half the problem is trying to get 21-22k in before work on Sunday. I start at 10am so I can start running at 7am and finish about 8:45-9:00am and then have bacon and eggs for brekky.

I know I just mention bacon and it might not really be the best food for a runner to eat but stuff it, after a long run, I'll use it to reward myself. I like to reward myself after training with a chocolate thickshake..... usually from McDonalds cos I can just go through drive through (I don't really like walking into shops in my running or cycling gear).

I've been trying to stick to a eating plan but that lasted a week. I don't like the idea of eating the same thing each week. Instead I just try to eat healthy- fruit and veg, pasta, chicken and lamb. I'm not a fan of some foods like peanuts, grains, museli, honey and all that so I just avoid them. I'm sure they have some benefit but I hate it. I don't mind baked beans as long as its given a chance to cool down a little.

Fast food is something I try to avoid. I will usually prefer the fish and chip shop hamburgers and souvlakis to McDonalds and Hungry Jacks - they might cost more, but they taste better and are usually cooked a little better and the salad is fresh. Often my mates will go to McDonalds (very often in fact, like most nights) and while they are eating a whole heap of crappy looking orange cheese burger I try just grabbing a chocolate thickshake.

Another thing I've noticed is the McDonalds double beef and cheese burger - a double cheese burger I believe. A lot of my mates keep raving about it and say its the best thing ever. I had one the week after my last race last year. What the hell? It's a piece of s***. Theres nothing great about it at all. I said to someone that a real burger is what you get at the fish and chip shop and they didn't get it. Oh well. The more people like them going to McD's is one person less in the line at the fish and chip shop when I feel like a burger with the lot!

I was reading a few other blogs where the topic of goals for 2009 came up. What are my goals for this year? After some thinking here are my goals:
- Run a marathon under 3:30
- Run sub-40mins for 10km
- Race a duathlon and a triathlon
- Start up my own sports events business
- If I go to uni, pass comfortably without needing to redo any exams
My long term goal for the next 14 or 15 months is to be able to run the Australian edition of Racing the Planet in April 2010.
I have my next 12months planned out and the following 4-5 for RTP will probably be more finalised towards the end of the year.
Its all well and good to have goals and plans but the key in running is to stay injury-free. To date I haven't had any injuries which is a good thing and hopefully it stays that way. I would also like to work out a way to make recovery from marathons quicker. I suppose its pushing yourself to run again the next day. Or maybe its not! I have a couple of chances to work it out this year!

Thats enough ramblings for today, uluru!

Summer Training

2009-01-04T21:15:00.000+11:00

Ahoy hoy everyone!

Thought I'd update you all on summer training. Since I last posted and raced on December 16, I've been training hard to run a solid 5000m on January 22 at an AV Shield meet.

I've decided to skip Jan 10 and 17 AV Shield meets as, well they don't fit in with my schedule, and I don't want to run 3000m - I want to run 5000m.

Since Christmas in particular, I've revised my schedule and right now I'm running fast when I need to, and I'm not running when I don't need to.

The past week started on Saturday night at the Berwick track where I ran solid 6x1200m efforts where I think I lost count and ran 7. Sunday was a crosstraining day where I thought I'd take my new MTB for spin around at Lysterfield. I did struggle a bit, first time obviously, then I realised I had picked the hardest track! Monday I was up a Lysterfield to do some long strides 6x50m along the 5 and a bit km lake track. Tuesday was just a ride to and from work with a little ride before work.

New paragraph for the second half of the week! On wednesday, which might have been new years eve, I finished off the year with a 1km time trial around the grasstrack. Could have picked a better time. Had a massive headwind along the home straight and had to battle that 3 times, but managed to come through in 3:42. Started off the new year with a 15km run straight after a big lunch. Hard to burn off all the fat from the snags and chops in some way. Nice and easy along the beach. Friday I went up to my second home to do some more MTB, was a little better at it this time, still getting there! Last night I went up to the grasstrack to run 10x400m efforts at 5k race pace. An 18:30 5000m, equates to 1:29 laps. So I had to do that 10 times. The first one I hit in 1:29. The second one I had to stop half way cos a dog got in the way but I still managed to finish it in 1:31. The third was 1:22. Number 4, 5, 6 and 7 were all right on 1:29, 8 and 9 were 1:28 and the last one was a little slow in 1:31. I thought it was a good workout.

Finished off today with what was going to be a 14km run, but ended up being only 12km. My legs were tired from a day at work and last nights speed session. It wasn't too bad. I saw a snake, that I almost stood one which was pretty cool. Never seen one before- that wasn't in a zoo.

Next week will be a quieter week and its only 2 and a half weeks till I smash my 5000m PB!

After that its on to Canberra!

Anyway, until next time I post here, uluru!

VMC Meet

2008-12-18T20:43:00.000+11:00

Welllll the other night (Tuesday) was the night of another Vic Milers Club meet, which, was my first VMC meet. The mile was on offer and so I wanted a chance to make amends for my disastrous run in the Melbourne Mile.

Got to the track nice and early (I thought there would be traffic jams on the M1 heading towards the tunnel) and went for a nice warm up jog around the park that surrounds the track. Spent a good 25-30min warming up before I went and watched the 800m heats. Sat down for about half an hour before heading onto the track to do a couple of run-throughs on the back straight.

The aim was to 1 - run a PB and 2 - run a time that gives a good indication of where I am at in terms of form and ability. I think I did that.

Ran the first lap in 1:15 before the field stretched out on the second lap. The second lap I lost a bit of time on as I slowed a little bit and towards 600 to go mark in the third lap. At 600 to go I made an effort to ramp up the pace and try get something out of it. There was one guy in front of me about 50m ahead who over the last 600m managed to gain 40m but couldn't get the last ten metres. I finished in 5:37 which is just about spot on with the mile equivalent based on my 1500m PB of 5:14.

The goal for the mile is to now go under 5:30 pushing up to 5:20, while trying to peg back my 1500m PB towards 5mins.

Thats it for me for the year in terms of events. Next is AV Shield whenever that starts again and Portsea Twilight if I can manage to get down there on January 3.

The next month I'm training to run a fast 5000m which will be January 22. All running sessions will be aimed at that one goal. After that it will be time to get the long runs back into action for the Canberra Marathon.

Uluru. It's a rock in the middle of Australia.

Rain........ and I'm not a fan of it today

2008-12-14T20:52:00.000+11:00

Well, so much to hype myself up to run well this weekend. Yesterday's AV Shield got cancelled because of the attrocious weather. That meant, I had nothing to do on a Saturday for the first time in ages..... I took the day off work to run.

I went out last night and didn't get to bed till 3 and couldn't be bothered getting up at 5 to run at Williamstown so I didn't. Went for a 3km Time Trial this afternoon, ran pretty strongly for a tad over 12mins. It is up and down hill so on the flat, running at the pace and intensity I was, I'd probably go under 12mins. At the start of September I ran the same course in 13:18, start of October in 12:43, and today in 12:17. (The course is also a tad longer than 3km). Next time, whenever that may be, I'll go under 12mins.

Now for the disappointing part, the right calf pulled up fairly tight and feels a tad strained. It's not a tear so that good, but I've iced it, got the leg up and hopefully I'll be fine for Tuesday nights Vic Milers Club meeting where I'm running in the Mile. A chance to make amends for my terrible run at Melbourne Mile! My 1500m PB is 5:14 so see what I can do for the mile.

I've come to realise that I don't need to be racing every week. I don't need to enter every event because they are there. My plans for 2009 are to run the AV meets (track and X-country). I'll run the half marathons at the Sri Chinmoy events. I'll run the Run for the Kids and maybe Run Melbourne and I'll run the Canberra Marathon. I'm going to start re-directing my goals to Mountain Biking. I kinda wanna keep running so maybe I can incorporate Duathlons too, running will help add variation and it will be good for fitness. There's so many things I want to do. I'm going to spend the next 12months developing my MTB skills and competency. Sure it seems easy to get on a bike and ride, but I want to be as well placed as I can be for when I join a club in 2010 and start racing. I'm sure this all makes sense.

The next post probably be Tuesday night or Wednesday to report on the VMC mile.

Till then, uluru! haha

Untitled Post

2008-12-12T21:10:00.000+11:00

For some weird reason last night I could not sleep. I don't know why but it happens a lot to me. For about three weeks straight at the beginning of the year I couldn't sleep. I had one of those nights, that are all too frequent, where one minute I'm sweating and the next minute I'm shivering. I can't work it out. At the beginning of the year, it first started happening only on Friday nights, then it started happening everynight for about three weeks. It gets frustrating because your trying so hard to sleep and you can't. And it's not like I can turn the TV on because that will wake up everyone in the house. What I did back then was put Vicks Vaporub on my feet and that seemed to help me sleep (most likely a mental thing). I'll see what happens tonight, I'm fairly tired, but then, I was last night too.

Tomorrow I've got a full day at Athletics. Hoping to try a few new things too. I'll be running the 1500m and the 5000m. I'll give the shot put, 200m and triple jump a crack, and see how I go. The 1500m I'll give 5:05 a crack and in the 5000m I'll try run down 20mins. Last time I ran the 5000m I ran terribly, so hopefully tomorrow I can do better. The weather doesn't look great either, so hopefully most things run. If things go pear shaped, form and weather, I might head down to Williamstown on Sunday morning for a Sri Chinmoy race. I'll make a decision as to whether I ran that tomorrow night.

Only 27 laps today!

2008-12-06T22:58:00.001+11:00

Yes, hello all (Jeremy).

Today I took the day off work and went out to Knox to run an 800m as a warm up for tonights Zatopek:10. Got there about 15mins before the start of the heats, did two slow laps to warm up (so, 29 laps today actually). As much as I wanted to break the 2:27 I set last week, I figured I shouldn't run too hard, afterall I had 10,000m to negotiate this evening. An easy 2:30, I would have been happy with. I ran pretty much even splits of 1:16 each to finish in second last, but I ran 2:32 so a good 5secs off my PB. At around about 100 to go I could have caught three others if I put my legs up a gear, but today wasn't about setting a PB it was about running smart.

Then after that I had about 5hrs to kill before the 10,000m Zatopek race at Essendon. The aim tonight was to run somewhere around 41-42-43mins. Went out a tad hard as I tried to stay with the lead pack and ran a 4min km for the first km. Which is good. But I had to maintain that! The start I ran okay but I knew I'd struggle to hold it. I lost it a little bit around 15laps to go and 10 laps to go. But at 9 laps to go I tried, not to lift the pace as such, but put in an even effort and more consistancy in my strides. The last mile (4 laps) I lifted the pace a little bit, aiming to lift the pace gradually over the last few laps. I ran alright - 43mins 55secs. Knocked almost 2mins off my PB. so next is to go under 43mins. And maybe next time when running on the track I won't wear spikes over that distance!

This weeks training had been eased off a little bit. After the GAR last Sunday, I wanted to rest the body a little bit. I took Monday and Tuesday off (well, apart from cycling to work) and Wednesday I went for a tempo run with Ben and Shannon at Lysterfield. I met Ben on Cool Running after I mentioned something about running around there. Those guys are pretty strong runners and I'm sure training with them will help me a bit in the long term. Those two have done alot of research in to training and training programs, it was good to run with them. Thursday I did a speed session of 6x15m, 6x30m, 6x45, 6x60 and 6x75..... a houseblock around here is about 15m so its not exactly 15 or 30m's. Friday was just a weights session and I spent the rest of the day redeveloping my training program on Excel. I think it's now got everything I want on it!

Anyway, until next time, uhhhh run fast?

Twenty Hour Challenge update

2008-12-02T13:04:00.000+11:00

After thinking about it, I'm gonna actually do it. (Like there was any doubt!). Had nothing to do today so I thought I'd map out the plan.

Starting at Flinders Street at 4am I'll do the 600 situps before running 50km to Mt Eliza via St Kilda and Beach Road. From there, I'll grab something to eat before doing the 600 pushups. Then its a 200km Cycle. I'll head down to Portsea before turning back along Western Port Bay to Hastings before cutting back across to Frankston and upto the City via the Nepean Hwy. From there, once I realise that I still have 20km to go, I'll head along Toorak Road to East Burwood before going around the block and back to Riversdale where I'll finish the ride at the park and attempt 100 pullups somehow.

The route is below:
New Years Even Twenty Hour Challenge
Find more Runs in Melbourne, Australia

I'm not sure how I'm gonna get a bike to Mt Eliza and start at the city but I'm sure I could work it out!

I'd like to do this new years eve, but will see how training goes for it and will attempt it when ready.

The Twenty Hour Challenge

2008-11-30T14:31:00.000+11:00

Last night I was reading Jeremy's blog and had an idea. He has set himself a couple of challenges he has called the Twenty Four Hour Challenge, and as far as I can see, the 24hr part doesn't mean anything so I've devised my own series of challenges I've titled the Twenty Hour Challenge and I don't know why I called it that.

100 Pullups
I struggle with about 5 so this is going to be the hardest one to do.
600 Situps
I'm not the most flexible person but I should be able to manage this in 20hrs.
600 Pushups
Probably the only other difficult task, but surely I can do it!
50km Run
Possibly my favourite challenge here. This shall be fun!
200km Cycle
My second favourite. I can ride 100km, 150km alright, I should be able to battle through an extra 50km. After 100km, the fatigue really kicks in and the rest will be a battle.

So when am I gonna do any of this? I don't know. But the rules are from the time I start a task, I have 20hrs to finish it! And that's it. I'll do most of these over summer, the 50km run will require a little of bit of training, so maybe after my next marathon! Yeeeeeeeeeeeeee

Me v Mr Gebrsellesie

2008-11-30T13:59:00.000+11:00

Well today Mr Gebrsellesie visited Melbourne to race me. Yeh and a thousand others in the Great Australian Run. And sure enough, the Ethiopian running legend came first.

I could talk about Haille all day but this is my blog!

So the aim today was to get as close to 60mins as I could. Things didn't quite go well for me. I woke up with a bit of a knock to the ankle and my hamstring was a little bit tight, but what do you expect when you warm up for a 15km road race with a day on track? Still I thought 63-64mins maybe.

But that was before the start, unfortunately I got caught up a bit at the start of the race and at 3km I realised theres no way I can make up for the time I lost. I started thinking 68mins. I ran alright for the rest of the race, didn't quite get a rythym going but managed to hit the 60min mark about 2 and a bit kilometres behind where I wanted to be. I kinda ran even 23min splits for each 5km.

Finished in 70mins. There is some improving to do over this distance, thats for sure. To put things into a little bit of perspective, I started running this year and my first race was the Run for the Kids which I ran in 1:11:xx for 14 and a bit kilometres. I can run 15km in 1:10 in the 7 or 8 months since then. The goal is to now go under 65mins, and then re-evaluate my goals.

I think next time I'll try warm up like Haille and run like him! Ha I wish.

Got Zatopek 10,000m next weekend so hoping to go about 42-43mins there. See how we go, might taper off training a tad this week to run that perfectly (or as close to perfect as I can!)

AV Shield R6

2008-11-29T22:07:00.000+11:00

After a solid week of training (or stupidity) I turned up at Knox today with high expectations. After last weeks poor showing in the 5000m I wanted to make amends today.

The first race of the day was the 800m. I picked the 2:30 heat, without racing it before, you don't know how you'll go, I did know that at the Melbourne Mile I ran 2:30 for the half mile, so had some sort of idea. Anyway the race started and for some reason I went to the lead. I cross the half (or after one lap) first, I couldn't beleive it, in 67sec. I knew at about 300m in that I had gone way to early and sure enough I got caught 300 from home. Couldn't step up a notch along the back straight to come home 6th in 2:27 - a PB. I think I have some improvement there, gotta try negative split it and come home stronger. Anyway, it was a good first race at that distance.

In the 3000m I was aiming for about 11:30 to 12:00 - a nice easy race. I did seem to run quicker in the second half of the race so I can take that as a positive. Ran 12:07. Okay, but gotta improve.

About 5mins after the 3000m I entered the 400m. Now I am definately not a sprinter and got talked into running a fast heat. I didn't care too much about the blocks, my feet hardly touched them - they were there for looks only! Came last by about 100m, but ran a PB in 67.6sec. The winner was about 53sec so, yeah, shows you how quick the heat was.

And thennnnnn I ran the third leg of the 4x200m but didn't get a time for my split but we came last. Oh well, I aint a relay runner!

I had a pretty good week of training. Sunday after I work I ran a strong 9.5km after only planning to run 8km. Monday I did some short sprint stuff, 6x15m, 6x30m, 6x45m, 6x60m and 6x85m. Tuesday I was only planning to cycle 90km then go home and go to Jells Park to run but I got a bit carried away and ended up clocking up 140km or so. Wednesday I went for a tough 5km, and some light weights. Thursday I took off as I was going to get some short stuff in at aths training abut just as I was about to get on my bike to ride, a storm came and there was no way I was riding in that. Yesterday I skipped a weights session (cos I hate weights) to run a 6k'er around Lysterfield. Tomorrow is a whole new day and whole new adventure as I race Haille Gebrsellesie around Melbourne (although I wont see him!)

AV Shield Round 5

2008-11-22T18:41:00.000+11:00

And now, this is the second post in this blog!

Anyway, today I turned up to Glenhuntly to run the 5000m for Casey Cardinia. I was planning to run in the second heat at 3:50pm, however, due to numbers being down because of the weather and the meet being downgraded to non-pointscoring, I ended up running in the fast and only heat. I had no warmup as I was expecting to run about 45mins later than I did. I had a bit of a slow run. I knew the others were well ahead of me as they were planning to run the faster heat. Anyway, the short story is, I got lapped twice by the leaders and I ran pretty badly to finish second last (24th, although there were 28 starters) in 21:01 which is a PB and club division record. Hopefully next time I can get there in under 20 - thats the aim for the season I think.

Next week there's a couple of events I'm interested in running including the 800m and 3000m. Hopefully I can PB in both. I also have a week to learn to use blocks before the 400m.

First blog post

2008-11-20T12:25:00.000+11:00

This is, as the title of this suggests, the first post in this blog.

I plan on using this space to harp on about my running and other physical pursuits.

I'm not going to post blogs about past events from this year, except, I'll just give a quick summary of events and results:

Run for the Kids 2008
Sunday March 30, 2008
This was my first ever race, I took up running in January specifically for this. Ran the 14.14km course in 1:11:55 which was about 3mins quicker than than my goal of 1:15.
Run Melbourne
Sunday June 22, 2008
My first half marathon, training was pretty tough, kept getting injured through April, managed to pull it together towards the end of May. The goal was to go sub-2hrs, I did that, clocking 1:48:55.
Olympic Dream 2008
Sunday July 27, 2008
My first 10km race, I had never gone under 50mins for 10km so thought I'd give it a crack. I remember pulling up sore the day before and ran the 10km with a pretty tight hamstring. But, I broke 50mins, I ran 48:33.
Sandy Point Half
Sunday August 17, 2008
This was my second half marathon, and the aim was to go under 1:45. I didn't run well this day. Had a bad case of shin splints and my feet kept numbing up which at one stage felt like my feet were curling up under itself. Somehow I broke 1:45 when I posted 1:44:41.
Sri Chinmoy Yarra Boulevard 10km
Sunday September 14, 2008
I was looking for a 10km time trial the same day as this race so it was perfectly placed in my schedule. I only wanted to break 48mins and run a PB, but had a really good run, probably one of my best running days, ran 45:35 and I has pretty upset I couldn't go under 45mins - I could see the finish line as it ticked over 45mins!
Melbourne Marathon
Sunday October 12, 2008
This was my life long dream coming true. I wanted to run a marathon, and I did. I had no idea how I'd go as I hadn't run a marathon before but anywhere between 3:30 and 4hrs was possible, and sure enough it was. I ran 3:48:43 which is good for a first marathon, but considering I could have gone under 3:30 it wasn't that great for me. But the conditions didn't help me, it was pretty hot and had a strong head wind the second half of the race. And you also shouldn't underestimate the 42.195km distance.
Arthurs Seat Challenge
Sunday November 2, 2008
Thought I'd tackle this little climb upto the top of Arthurs Seat. I was a bit under prepared as it took me ages to recover from the marathon and I could could only manage one run before this race. I ran it in 36mins which is okay considering it was uphill, but I could have gone faster if I was able to train properly.
Melbourne Mile 2008
Thursday November 13, 2008
I don't know why but I was more nervous about this than the marathon. I think it was the pace of it. Anyway I had a bad run. Went out way too hard and paid for it in the last half mile when I was fairly dehydrated and had a massage stitch. Hit the half mile in 2:30 on track for 5mins. Finished in 6:16. Not good.
AV Shield R4
Saturday November 15, 2008
This was my first chance to wear the spikes I bought a few weeks back. I first ran the 1500m which I wanted to make amends for the bad run in the mile. I ran okay, finished strongly in 5:14, with a bit of room to improve. I then ran a 3000m that counted for nothing, aimed for 11mins, got 10:48. I did at one stage think I may have ran a lap short, but after doing the maths, another lap would have put me behind my two mile PB which was run on a hill - and is 200metres longer than 3000. I finished the day with a 68sec split in the 4x400m relay. I was the slowest but thats to be expected when I don't usually run short distances or at any realy speed.

Other things I've done this year....
I rode the Eastlink Cycle Challenge on Sunday June 15, 2008.... the 65km down, up and back course was pretty flat, pretty smooth, a bit congested though with something like 27,000 others riding it and being caught with the slower riders on the way back up to the Ringwood end. Rode it easy at about 25km/hr to finish in 2hrs 36mins (minus a few minutes to get to the start line!).

I also thought it would be a good idea to ride to uni in Werribee in October. It's 80km away, so 160km round trip. I had only one 60km training ride the week before, but knew I could do it anyway. Left at 5:30am and the first hour was pretty slow as it was dark and I couldn't see where I was going! Got to uni at 9:05am after I stopped off to get some food cos I was starving - it was probably the earliest I've been to uni all year. I left early but had to finish my journey home early as some silly bit of glass punctured my back tyre in Carnegie. So I had to get the train the rest of the way. Managed to ride 130km of the planned 160km so not a bad days work.

Anyway, that will be it for the moment. Coming up for me is the 5000m at AV Shield R5, AV Shield R6 which I'm looking at the 800m, 3000m, 400m, 4x200m and then the Great Australian Run on November 30. Looking forward to all that!