Tuesday 30 December 2014

Highnam Handicap

Yesterday did just under 8km and a few 150m strides for a bit of intensity. Then today was the race of the century. The highnam family is at ours for Christmas and so we have a race. We chose a 2.5km loop and started at different times depending on different abilities. The idea is for everyone to finish at the same time. I was starting second last as Tom Highnam is quicker than me and loves running way too much. I started and felt shaky but I saw I was catching the ultra running Jamie so I felt a bit better. I kept pushing up until 2km where the action went down. I caught most of toms kids as well as 2 aunties, Jamie and my sister. That's when Tom came by me so I latched on. Then we were really flying, caught some more cousins and Tom dropped me and I struggled through to the line. Finished fifth in the end really happy with it all. Really fun race and managed 7:44 for just under 2.5km. Charlie, an 8 year old cousin, a claimed the title, really happy for him.

Saturday 27 December 2014

200's and a long run

Yesterday morning got up early and ran to the track for some 200's. Sunny and nice, arrived and immediately started. I was doing 11 with a 200m float in between.  Took a 2 minute break at halfway and I was slowed up by the wind and rain that destroyed the nice day that was 5 minutes before. Times were 37s, 35s, 36s, 35s, 33s, 35s, 33s, 32s, 35s, 33s, 30s. Solid session, something tougher was nice. Did a long run this morning with 2 uncles and the dad. Did 16km in 1 hour 14. Going to try and step up the long run distance as it seems to help a lot aerobically.

Thursday 25 December 2014

Good run

Got out for another run with the ultra running uncle yesterday. Did just over 10km in 43 minutes. We were meant to be going much slower but I was feeling comfortable going quicker so no worries. I clocked one of the kilometres at 3:58 so much faster than normal.

Tuesday 23 December 2014

More easy

Got up late and did 8km in 37:50. Still tired from the faster long run yesterday so struggled a bit, but nothing too major.

Sunday 21 December 2014

Late long run

Got up early yesterday to make the trip out to the airport to pick up family as they are staying for Christmas. Anyway this morning, got out for a run with ultra running uncle Jamie. Faster then my usual long run which was good for me I think. We hit around 4:20 - 4:30 kms and I ended up with a time of 1:08:42 for 15.3km. Good run, tougher than usual.

Saturday 20 December 2014

Shield 5000m

Did the shield 5000n this afternoon. Really great conditions all day then the wind picked up for the race but oh well. Felt bad before the race, bit of a stomach ache.  On target for the first 6 laps hitting around 80s, but then jut slowed dramatically and ended up with a time of 17:29. Bit disappointed to be honest but it is a benchmark that I can work on improving. I think I need to learn to push harder during the race, I feel like I slacked off as soon as I heard my splits were falling behind and that affected the time. I have to learn to push on and focus on the next lap and make an effort to hit the goal time for that lap, instead of getting disheartened at previous, slower splits.

Thursday 18 December 2014

12km and 6 x 150m

Training got cancelled because of the weather so got out for an easy 12km in 55:30. Felt great running smooth. Hadn't even felt it when I got back home so did some 150m run through's. Focused on being relaxed and fast on all of them and gave it everything the last 2. Nice bit of fast twitch fatigue to end the day. Hopefully racing my first 5km on the track on Saturday.

Using up the triglycerides

Got up early yesterday and ran 8km in 36:04. Went faster than I meant to go and it felt easy so I guess that's a good sign. Then all day, got around the manual labor. Feeling tired now from being on my feet all day. Last training session tonight for a 3 weeks. Cheyne is just giving us 3 weeks filled with easy runs, but I think I'm going to have to try and find some tough stuff to do. I'll go mad just running easy.

Tuesday 16 December 2014

More hills

Did a hill session tonight at running club. I was the only distance guy which was a pain but that's alright. The rep is 370m each way however the hill is only the last 170m. The hill isn't too steep so we do a rep back down the hill as well. Normally, as you would expect, the reps down the hill are faster, but not tonight. Ridiculously windy, with gusts hitting up to 70km an hour and 100km an hour along the beach. The wind was in our faces down the hill which slowed us up. I took only 60s rest between reps and it turned out to be rough as. The times for the first 10 were all between 1:02 and 1:08. Then the last 4 I took 90s recovery and the times were 1:02, 1:01, 1:04, then 58s for the last one into the wind as well. 8.7km all up.

Saturday 13 December 2014

Long run

This morning slept in a bit before getting in a long run. Ran to the beach, along the beach for a bit before coming back. 16km in 1:14:29. Pretty good. 52.3 for the week. Big week next week.

Up and down

Got up early and got down to Jells park for a hill session. I've done this session before, the hill is around 300- 320m long with a round loop connecting the top to the bottom and the loop is 700m long. I did 8 hills so 8 loops of 700m. The idea is you run strong up the hill before doing a float recovery down the hill. It's good for me because we don't often do float recoveries at training and it helps loads with stamina. Started well and stuck with the leader for the first 4. Times were 1:08, 1:12, 1:12, 1:13. Then tied up, got overtaken and dropped by the second guy and came third with the last 4 hills in times of 1:21, 1:19, 1:20, 1:23. So not great. Next time will start the same intensity and will hold on more and push harder. Solid session. These floats will help.

Friday 12 December 2014

Zatopek

Last night got down to the Zatopek 10, probably the biggest athletics meet in Victoria all year. It was fantastic to be honest. There were lots of events on the track not just the 10,000m. The 3000m was won in 8:15 after a stupidly quick final lap. We could stand right by the runners on the track as well with a rope on the outside of lane 3. They were seriously moving. The 10,000 was won in 28:45 and keep in mind they split through 1km faster than me in a 1500m. Bit of a sick joke. Anyway went for an easy 10km this morning in 45:02. Felt great, not even trying but needed a dump the last 2km which was such a struggle. Hopefully doing some hills tomorrow.

Wednesday 10 December 2014

8km not easy

Did 8km after working all day. It was meant to be easy as but I went a bit faster in 36:38.

Tuesday 9 December 2014

Floating on a dream

Went for a swim this morning, just did a km but I was tired afterwards. Then, this afternoon, got a call from a neighbour to do some gardening work so on my feet all day shovelling mulch. Anyway rocked up to running club feeling tired. I was the only distance person so I joined the middle distance boys and Cheyne created a distance session off of what they were doing. Pretty windy as well on the track which made it tough the last 100m of each rep.  So I did 6 x 300m on the track with 100m float recovery before having a break and then doing a set of 4 x 300m with 100m float recovery. Felt okay because of the day but trained not too badly. The first 6 times were 54s, 56s, 55s, 55s, 54s, 53s. My first 3 floats were way too fast. Apparently I looked like I was doing the same speed all the way around. Then had my break and onto the next 4 300's. Sped up on these ones, the times were 52s, 52s, 51s, 50s. The headwind killed me on the last one, I hit a wall and felt like I was walking. Happy to be honest though, off the float, they're not bad times. Have a Futsal game tonight so even more exercise. 8.8km all up.

Sunday 7 December 2014

Not great

Went for a run with dad this morning. Still a bit sick but nearly over it now. Wasn't feeling amazing so 10.4km in 50:06. Also updated the blog a bit so now I've got all my PB's listed on the right side of the page.

Saturday 6 December 2014

So good

Been feeling rough the last couple of days. Sick again which is so good, I mean what could be better than being sick while you're training hard. So did a shield 1500m today after a few days off. Wasn't expecting anything special and ended up running 4:29 which wasn't too bad. Went through the km in 2:56 but I was really hurting then and I'm normally okay up until that point. Hopefully I get better soon and stay healthy for more than 8 days in a row.

Wednesday 3 December 2014

Easier

Chris and I went for a 11.5km in 56:31. I have a really sore throat at the moment but I think its just from being tired.

God that's rough

Running club last night and it was just Chris and I doing the distance session. Lots of early mornings and late nights recently so was really feeling the tiredness. We started off with a 1200m loop in 3:51 which felt pretty easy before doing a Tabata loop which is the 10s easy 20s hard. Then another full rep in 3:47 for me with Chris breaking away on that one. Another tabata after that which is slowly turning into killer reps. Really lactic because of the short quick accelerations and once the 20s hard is done most of the recovery is taken up from slowing down. We then hit the track and did 4 x 400m with only 1 minute passive in between. My times were 70s, 69s, 69s, 69s. I was happy to be honest, nothing special but really tired by then, especially off only a minute. 10.8km all up.

Monday 1 December 2014

Bit of both

Last week of school now and when I got home went out for a medium paced 8km in 35:53. Felt pretty good to be honest. After that got on the bike and cycled up to the pool for a swim session. I used the 25m indoor pool and did 3 lengths at an easy or medium pace and one length sprint. Tough to be honest and the arms are sore now.

Sunday 30 November 2014

Ferny Long Run

Early start, drove up to Ferny Creek with Chris and Nick and met Declan there. We were joined by a guy called Xavier who was a bit of a gun. We did a different route than usual and it was much more of a grind. The first section is nearly all downhill followed by 7 or 8 km of flat and uphill trails. The end section though is a really rough hill which is made worse as you've already run uphill for the previous few miles. Got through it in the end though and did just under 15km in 1:17:03. Really enjoyed it.

Saturday 29 November 2014

State Relays 4 x 800m

Arrived at Lakeside stadium before quickly putting in a short warm up and some drills. Then found out I was running first leg so got nervous real fast after seeing who I was racing. Lined up in lane 7 and waited for the gun. I got out fast and made it to the cones before coming into lane one. No idea what position I was in but just stuck with the person in front of me. Split the first lap in 60s flat but I didn't know while I was running. From there just tried to hang on and with 300m to go the leaders pulled ahead of me. Tried to maintain the distance between me and the person in front of me and it worked well. Pushed as hard as I could the last 200m and managed to hand the baton to Chris well before sucking in as much air as I could. Chris and same took second and third respectively with Daniel taking the last leg. Daniel just got beaten so we managed a quality 4th in the state as a team. I managed to run 2:06 which I was so happy with. No idea how I managed it but there you go. We're off to ferny tomorrow.

Thursday 27 November 2014

Solid

First run in a few days tonight just trying to recover well and I did okay tonight. The session was (1200m + 300m) x 3 with 2 minutes recovery between the 1200m and the 300 and 4 minutes between the 300 and the next 1200m. Started off well in the first 1200m coming in at 3:55 before the 300m which was slow in 49s. The next 1200m was tougher in 3: 51 but still felt okay before another slow 300m in 48 this time. Did the last 1200m just holding onto Tom in 3:49 and did a much quicker 300m in 43s. 9.3km all up. I have my first competitive 800m race of all time this Saturday, however it is in a 4 x 800m relay. I am in a team with Chris, Sam and Daniel. Sam and Daniel train with other coaches but are very strong runners with Sam dipping under 9 minutes for 3km this season and Daniel under 4:10 1500m despite both of them only being 16. Should be a great race, the goal is a top 3 finish in a very strong field.

Monday 24 November 2014

Making Changes

Looking back the past week I'd say its fairly obvious I'm doing too much. Lots of hard and double sessions last week and now I'm feeling tired all the time and the training and racing quality is going out the window so I'm going to cut back on the hard sessions to just 2 a week and I'm going to focus the rest of the mileage on easy and long runs. Doing that kind of program seemed to benefit me the most in the past so that's what I'm going to stick to. Really keen to make the change and to see what the results are.

Sunday 23 November 2014

Saturday 22 November 2014

Saturday Session

Usual Saturday session yesterday morning, but I have a race today so took it a bit easier. Happy with the way it went and we'll see how I go in the 3000m this afternoon.

Thursday 20 November 2014

1200's

Felt exhausted all day and showed up to running club completely underestimating the session. 1 x 1200m + 1200m tabata by 3. 2 minutes passive between the 1200m and the tabata and 3 minutes passive after the tabata. So 6 reps all up and for those who have forgotten, tabata is 10s easy, 20s hard. Really humid and steady light rain all afternoon an evening which helped to be honest. Not a breath of wind which was a miracle. Started solid in 3:57. . The following tabata felt good and not too difficult but the next rep was tough in 3:49. Managed to keep with Tom which was the main goal. The next tabata took it out of me and I wasn't looking forward to the final 1200m. Managed the time of 3:48. The last tabata was tough but from the last 200m we went straight to the line and I managed to hold on which was fantastic. 10.8km all up, exhausted now.

Wednesday 19 November 2014

Knackered

This morning got up early and met up with Chris to do 9km easy in just under 45 mins. Then jumped in the pool for a km of swimming. Went faster than normal this time and arms definitely started to feel it. Really tired now.

So many reps

Yesterday went to running club for a bit of a lactic and distance session. 6 x 500m, 6 x 250m and 6 x 200m we got done and it was tough. Times for the 500m's were 1:36, 1:32, 1:31, 1:29, 1:26, 1:25. Started off a bit slower because we wanted to complete the entire session and 18 reps is a lot of work. Chris killed the last 500 in 1:19, haftu and I held back so we didn't blow up. Then the 250's. 42s, 39s, 37s, 37s, 37s, 34s off 90s passive recovery. Felt pretty good during these, and held onto Chris on the last one which was I was stoked with. The 200's were tough though, 32s, 31s, 29s, 30s, 29s, 29s. Really struggled on the last 2 and was surprised as my times weren't bad. Haftu came past me on the last one, I had nothing left. Great session 8.5km all together.

Monday 17 November 2014

Getting there

Went for a swim this morning and pumped out 50 lengths of the 25m pool. Pushed it on some of the lengths as well so I'm surprised that I'm not sore at the moment. Then had an exam before meeting up with Chris and doing 50 minutes of easy running and I felt great. Plodding along we would've been doing around 4:45's or 4:50's. Cycled to swim this morning and cycled to meet Chris so would've done 8 or 9km km on the bike as well. Bit of a triathlon day today.

Saturday 15 November 2014

Slowly but surely

Went for a run with some of the guys from school. I ran to the session and back as well, but the session was 3 sets of 3 x 6 50m sprints and one last rep on the end. So each rep is 300m long so the in all it was 3km of hard work. 8.6km all up and felt bad afterwards. I have a sore throat now so I probably did too much exercise before I got over my cold so I'll take tomorrow off to hopefully get better.

Friday 14 November 2014

Double trouble

Got out for a swim this morning. Used the indoor 25m pool as the 50m outside pool doubled my chances of drowning. Dad seemed to think I wouldn't manage 25 lengths of the 25m pool but I didn't know what to expect. Started well, but then began to struggle as finding a rhythm is fairly important to swim well. Soon enough got into a rhythm of breathing every two strokes and went past the 25 length challenge in about 25 minutes which is really slow thinking about it. Anyway lost count of the lengths after that but must've hit 40 or 45 as I picked it up a bit and was swimming for another 20 mins after that. I struggled with the turn around though, it wasn't particularly continuous, but something to work on for next time. Then got out for a run as well this afternoon. Just 5km as I'm still feeling a bit sick in 22:49.

Thursday 13 November 2014

I'm mcloving it

So been sick all week with exams as well which was rough, but got out for a run after 2 essays in 2 hours for English. Just 2km did the last kilometre fast and felt great. Fairly happy I'm almost mended. Also getting into swimming this summer to try and help recovery and aerobic capacity for running. First swim tomorrow, should be fun but tough.

Sunday 9 November 2014

Victoria All Schools 2014 1500m

Yesterday night, pumped out a warm up with Chris, then some drills, then headed into the call room to get marked off and given numbers. They then took us out onto the track to do some strides and get spikes on. Chris and I were lucky enough to be given numbers 1 and 2 meaning we were both in the first lane to start. The goal was for me to just hang onto Chris as long as I could and see what happens. We didn't consider that it might be a slow race though and of course it was so it botched the plan up a fair bit. The start was quick though like normal, we had to get out fast to avoid being cut up and spat out the back of the field because of our starting place. I claimed the inside lane right behind Chris which was handy and after the first 100m the pace slowed so much I nearly ran into Chris in front of me. It then picked up slightly but nothing substantial and I found myself running next to the fifth best U18 800m runner in the world. The kid has a time of 1:50 for 800 so his kick is unbelievable. I just sat in the pack honestly feeling like I could run that speed all day. It was seriously slow. Then after 850m Chris went to the front and pushed on the pace. I stuck with them until just before the bell where the leaders pulled away from me. I just ran the fastest last lap I could and finished in 8th place with a time of 4:26. Really happy to be honest after such a slow start. Gives me loads of confidence to run under 4:20 if we go out in a quick first kilometre. Anyway got home and came down with a massive cold, now I've got a sore throat, huge headache and a stuffy nose. Can't run the 3000m today which is really disappointing. I think I am going to watch the races with Dad anyway though, should be good.
                                           
                                This is us on the first lap.
 
                      This is on the last lap, me trying to hold on to the leaders.

                         This is me on the home straight.

Thursday 6 November 2014

I can't even handle

Tonight running club for the third time this week. Doing a taper as the last run before the races. Warm up then the first rep is a 1km. Started off solid and overtook a guy jogging about 250m into the rep, he started shouting abuse, about how we need to learn respect and about how we need to not come so close when passing. To be fair I did pass him fairly close but no contact was made and I definitely didn't cut him off because I was moving too fast to change direction back into his line. I must've been 10m ahead before I was in his line again. Anyway Tom gave some lip back which probably wasn't a fantastic decision, but nothing I could do about it. Finished the rep with Haffie gaining on me the whole way in a quality time of 2:46 especially in wind like that (Cheyne reckon 3 or 4 second wind). Anyway half way through the recovery and the guy comes back around to where we were still sucking down air and starts having another go. Tom jumps right back into the fray arguing straight back. The guys argument was that we didn't own the track and we shouldn't use him as a guideline for racing. By the way the track he's referring to is not an athletics track but a 1200m tan loop which people of all ages, speeds and sizes use for exercise in general. He kept up the profanities and was obviously upset. I went outside and told everyone to settle down, Tom stopped shouting but the guy kept on having a go. I told him okay but no contact was made, however he continued to fairly ridiculous claims about how he has been the victim of Glenhuntly athletics club ever since he started jogging 3 years ago. I told him I understand but we're training hard and he was in the middle of the path and that I don't understand what he's upset at as nobody touched him, cut him off, or clipped him. He stormed off with the classic "you're all fuckwits, well done" I think someone gave him a "work mate" but I'm not sure. I understand his arguments but like driving the slowest drivers should stay on the left not in between 2 lanes. And there was entirely no reason to be upset other than being overtaken. In the end we did our next rep the 600m on the athletics track which is placed in the middle of the 1200m tan loop. Pumped out a 1:36 which I was happy with considering the quick first kilometre. The last 300m rep though wasn't great in 45s after a shaky start by me but brought it home the last 100m. 2.4km cool down for 6.7km all up.

Bit of last minute speed

Got down to running club for an easy run with Chris. 6km in no idea before doing some 150's. The idea was to start quick but build up faster as the rep went on. However we had to try and hold perfect form over all 4 150's. Was really fun to be honest. We didn't time them, but took it in turns leading and trying to overtake in the last 50m. Felt smooth and fast so looking forward to the races on Saturday and Sunday. Also have my first VCE exam in a couple of hours. I'm taking PE a year early this year to help the workload next year, so we'll see how it goes.

Wednesday 5 November 2014

(1km + 200m) x 4

Got down to running club last night with a fairly big crowd. Chris, Tom, Haftu and I doing the distance session. Started off really fast in the first 1km hitting 3:02 and not even feeling it. Then 60s recovery before the 200m which was done in 33s. The next km was tough after a fast first one coming in at 3:04. The 200 got faster though in 32. Cheyne said try to go under 3 flat for the 3rd kilometre and I ended up running 3:00 with Haftu pulling me through the last bit. Then the 200, another 32s. Final k, led until 600m before Tom and Haftu came around me, I held on for a bit before they slowly edged ahead. They ended up running 2:59 and I pulled a 3:01. Really want to break 3:00 on the last km rep of the session soon. I've done it once before, but these days I'm going so much faster in the middle reps I just don't have that speed on the last one. It'll come soon. The final 200m was fast though. Chris went out unbelievably quick so I though I was running way too slow but I wasn't. I stuck with Tom before pulling way from him in that last 100m. I ran 28 or 29s while Chris did a huge 26 mid. 8.4km all together.

Sunday 2 November 2014

Not a long run

Couldn't be bothered this morning but got out for 12 and a half km's. 1:01:46 was the time, really easy. I have All schools track championships this Friday and Saturday. Doing a 1500m and a 3000m. Should be good.

Saturday 1 November 2014

Sprints

Met up with some mates from school for the same session as the last 2 weeks. 6 x 50m sprints times 10 with 1 minutes passive in between each group of 6 x 50m and some 2 minutes thrown in there so we could keep hammering. Felt great to be honest and didn't push as hard as I don't want to many tough sessions this week. Really slippery as well because of a bit of a morning shower. Definitely made me consider using the old spikes as we're on grass because 180 degree turns in old runners on slippery grass is a skill I don't have time to get the hang of. Managed to stay on my feet though, no worries in the end. Ran there and back for 8.8km all up.

Thursday 30 October 2014

We're back

Tonight great session, got up to running club with Haffie and Tom to do some 400's. Fairly complicated session so I'll explain as I go. Started off with 3 x 400m off 1 minute passive on the outside track. First 1 had a hill in it but still posted a quality time of 73s. Then the next was down so took a few seconds off in 70 flat before final one in the set of 73s. Then the second set was another 3 x 400m but with 2 mins passive and faster. We hit 71s up the hill, 67s back down and 68s for the third. Then we went onto the track for the final set. 4 x 400m with 3 minutes passive and faster still. Just coming onto the track brought the times down and we went 63s for the first one. Not going to lie I thought we were going to blow up, but we held on. 63s again before a 62s. Maxed out after the second last one absolutely dead. Tom went out quick on the last and I couldn't stay in touch, went through 200m in 30 flat and Tom went through in 29. Last 100m, Haftu and I started reeling him in but we couldn't bridge the gap, Haftu came by me with 50 to go I couldn't hold him off. Collapsed after I finished and had to be helped off the track so I didn't get in anyone's way. Great session though, cool down was the hardest 2.4km I've ever done. 8.8km all up, good work.

Wednesday 29 October 2014

Great Run

Did an easy 10km tonight in 49:58. Just a general good run, went with Matt, Harry who's trying to get fitness to make the Sandringham Dragons Footy team and Chris who coming of being sick as well. Cycled there and back and got on some jump squats before the run to try and train a bit of lactic tolerance.

Tuesday 28 October 2014

Knackered

Got up to running club with quite a big squad. Me, Haftu, Chris, Tom, Declan, and Ciara got the session done which was pretty similar to last night. 2km, 1km, 2km. Absolutely unbelievable wind tonight again, it really needs to settle down. Started off well in the 2km hitting 3:15 for the first and ending with a time of 6:43. Then the 1km was good in 3:09, but the 2nd 2km was rough, I was a man in pain to say the least, came in at 6:53 just dead. I'm really unsure about where all my fitness has gone, it seems to have gone out the window in 2 weeks. Cheyne reckons I'll be back in business by next week after being sick has been completely wiped out. Good to know this won't last long. 8.6km all together tonight before a high quality game of Futsal.

2km, 1km

Got out for a first session back by myself, really windy which killed me and still tired and coughing up rubbish. 2km I did in 7:05 and the 1km in 3:07. Felt better after doing that. 8.8km all up.

Sunday 26 October 2014

Longer Run

This morning got out for an easier long run of 11km. Still had a sore throat this morning which frustrated me beyond belief, my immune system has given up I reckon, thrown in the towel. Feeling okay now though. Did the 12km in 56 something.

Saturday 25 October 2014

Back in Business

Been fairly sick all week and really glad to get out on the hop this morning. Did the same session as last week with all the boys from school. Still coughing up rubbish and breathing was a bit more difficult so didn't train as well as last week but it wasn't too bad. Felt good to do some tougher stuff it's amazing how not running makes you feel awful. 6.2km all up. Also think I'll start swimming occasionally, seems to be helping a couple of the boys at the club with recovery as well as improving fitness so I might have a ping.

Tuesday 21 October 2014

The Kenyan

After the run Sunday just got sicker, same on Monday, bit better today. Got down to training tonight and just struggled. Did Kenyan Fartlek, 2 minutes hard 2 minutes easy, only did 5 and was done in. It was slow as well, must be still fairly sick. Around 7km all up. Dad seems to think I am overtraining and I have a sneaking suspicion he's right. Easy runs are definitely too fast and I don't seem to be doing enough of them. What do you think?

Sunday 19 October 2014

Mixing it up

Yesterday met up with some mates from school for a bit of lactic training. The deal was, we ran between 2 cones 50m apart, completing there and back 3 times inside 1 minute and then resting for 1 minute. So say doing there an back inside 1 minute then the 1 minute recovery is one rep, we did 4 reps then a bigger 2 minute break, 3 reps, 2 minute break, 2 reps, 2 minute break, 1 rep then finished. Really tough to be honest, the turning at each end made it really difficult and it really worked your speed. You couldn't get a rhythm either because of the constant changing of direction, I trained well though, managing to do the last one in around 53s. Ran from home to the session and back again for 9km all glad I did it.

Today went for an easy 8km, in 39:00 not feeling great to be honest, stuffy nose, dry throat, hope it doesn't get worse as I'm racing next weekend.

Friday 17 October 2014

On my own

Didn't feel like running club last night so pumped out a session on grass by myself. Pretty tough but I really enjoyed it to be honest. Bit of a complicated session, 9 mins hard, 8 mins hard, 7 mins hard all with 3 minutes passive recovery in between, followed by 3 mins hard, 2 mins hard, 1 min hard with 2 mins and 1 minute recovery in between respectively. Started strong and covered 2.67km in the first 9 mins. Then 2.41 in the 8 minutes so going pretty well I thought. The 7 minutes was tough but still covered 2.05km before the 3 minute rep. Instead of doing the 3 mins I just did 11km instead and hit a 3:12 which was great. The 2 minutes and 1 minute were okay covering 640m and 300m respectively. Great session though, felt fit and fast. 10.3km all up.

Thursday 16 October 2014

Easy and Tempo

Last night got out the door to do 5.5km easy followed by 4km tempo pace. Feta great and hit around 3:40's on the tempo and 4:30's to 4:45's on the easy. Good run. 9.5km all up in 39:25

Wednesday 15 October 2014

Rough

Got down to running club last night and in for a pretty big session. 30s, 45s, 60s, 90s, 2 mins, 3 mins hard with 60s jog recover in between each x 3. Started off very strong and covered almost 4km in the first set. Then back down but dropped out after the 2 mins for a toilet stop but jumped back in for the last set. Was very sore then from the 10km on the road. Quads hurting the most so pretty happy with how I trained. Still covered a fair amount of ground in 13.3km all up. Looking forward to another tough session Thursday.

Monday 13 October 2014

Melbourne Marathon 10km

Another early start and another lack of warm up killed me for the race. Went out solid and lust lost it at around 3km. Ended up running just under 40 mins nearly 5 minutes off the Pb. Just didn't have it in me after the races on Thursday and just generally tired. Next time I reckon.

Thursday 9 October 2014

Regional Athletics 2014

Got up early to get the bus from school to the track. The bus was specifically for taking us to Casey Fields but the driver had absolutely no idea about anything. My 3000m started at 9:30 and at 9:15 we stopped on the side of the road to get out the 76 year old map someone found under a seat. We got there with legitimately 5 minutes to spare so I grabbed a singlet, changed into spikes, got to the line, ticked off my name, did 1 run through and then the gun went. No time for a jog, strides, drills or water, it's safe to say the warm up was disappointing. It was an open 3000m and the 1st km was fast in 3:00 then just wasn't concentrating at all, the lack of warm up killed me and just messed it up. Ended with a time of 9:36 and 5th position. Not bad, but not what I was hoping for either. Then waited until around 3 for my 1500m. The start was slow with all the quality holding back and the unsure's out the front. I sat on the favourite for a bit before surging ahead to the lead pack. Overtook them all and kept rolling, I kept pushing trying to drop people on my tail but to no avail. Got out kicked by 2 people on the line but put up a solid fight. Speed has come on a bit which I'm glad about. Still managed a podium which was great and a Pb time of 4:24. Pretty good run the 1500 although I reckon faster still if someone was ahead of me.

Tuesday 7 October 2014

Taper

Tonight cut down a bit as I'm racing in 2 days. I have a 3000m and a 1500m on the same day but 4 hours apart so plenty of time to recover. Pb's for both are 9:40 and 4:27 so I'll try and knock them both off. Tonight did 1200m, 300m, 1200m, 300m which was half of what the other distance boys were doing. Didn't kill myself of the 1200's coming in 3:52 and 3:50. Really slowed down the last 400m on the second one and a good time without a kick home was handy. The 300's were a struggle because of this irritating wind. Times were 46s and 44s. 9km all up, solid enough.

Sunday 5 October 2014

Weekend Summary

Yesterday did an easy 10km which wasn't so easy in 46:52. Really hot which makes everything a struggle. Did a couple of 150's after as well for a bit of speed. Then finished off the easy week today with a 17km long run in 1:20:57. Felt okay but after a big night last night I was glad just to get it done.

Thursday 2 October 2014

Feeling good

This morning went for 12.7km in 56:04. Felt good, not too hard although I think I should've taken it a bit easier. Next time definitely slower on the easy runs.

A bit different

Last night, trained with a different coach as my coach wasn't running training this week. We did 12 x 200m with 200m float recovery in between each. It wasn't windy which was a fair miracle and the session was pretty good mainly because we rarely do a float recovery and it made it more difficult and more aerobic. Apparently it was training speed endurance and that sounded like a good thing. Started off solid but not too quick and slowly upped the pace throughout the whole session, I think I was mainly hitting 32's and 33's so I am happy with that. It was really tough to be honest and I gunned it on the last one so much that I couldn't jog back to where we were supposed to meet afterwards. Around 10.6km all together.

Wednesday 1 October 2014

10km

Yesterday, got up late to find that it was the middle of summer and that Melbourne's first hurricane had just started. Pumped out the run anyway feeling pretty good doing the 10km in 44:11. Felt easy enough, what you need really.

Sunday 28 September 2014

Hills and a long run

Yesterday morning got down to Jells Park with Trevor Vincent's squad. The same session that I did a couple of weeks back except this time I trained better and did an extra rep. 700m loop x 8. Really tough and its continuous running, I'm not used to float recoveries. 10.2km al together.

Long run this morning with mum, another big night last night so dehydrated and it was really hot. Windy as well, so windy in fact the radio told us that we had to be careful as it was only growing in strength. Did 19km in 1:33:56. Really hard actually, dehydration killed me.

Thursday 25 September 2014

8 x 1km

It was that session tonight, the test and the toughest training. Windy again, I'm 95% sure it will never settle down. Didn't feel amazing, but not terrible either, tried to pump myself up with a couple of c'mon's and let's go's and it didn't do a bad job. Tom, Haftu and I getting it done and get it done we did. Started off easy as in 3:13 but it didn't last. 3:09 for the 2nd with me leading it into the wind. Then just kept getting faster with a 3:07 then a 3:05. Tom took the next four with Haftu sitting in well. We were told to speed it up a bit on the way home so 3:05 again before a 3:04. Really hurting by now, but I was holding on. Tom was pushing on and Haffie and I stuck with, 3:02 for the 2nd last and ended knackered on a 3:01. Really happy to be honest especially with such a killer wind. 11.6km all together.

Wednesday 24 September 2014

Pretty Bad

This morning went do a threshold with Chris but I was still knackered from last night. Really hot and windy also so just struggle. Feeling a cold coming on as well now which is just disappointing, bit of a sore throat. Did 2.4km in a pitiful 9:25 and all up was only 4.8km. We'll see how I feel tomorrow.

Tuesday 23 September 2014

Starting to show

Went down to training tonight with a scratchy throat and got some quality training down. (1km + 400m) x 4. 1st km felt great in 3:11 then the following 400 easy as well in 66s. Then got quicker in 3:05 and the same again for the 400 in 66s. Went a bit nuts on the third km in 2:59 but managed to hold on for the 400m in 65. Last km was tough and Tom got away from me a bit. I managed 3:00 so I'm pretty happy and a tied fastest pace last 400m in 65 again. Really happy, trained better than normal, 9.2km all up.

8km

Did 8km yesterday morning in 36:20. Start was a bit sketchy because of a big night the night before but managed alright. Felt better at the end than I did at the start. Weather is getting much, much warmer.

Sunday 21 September 2014

Ferny Creek

Out to Belgrave this morning this morning for a long run with Jasper, Haftu and a new bloke called Cody. Hill was killer as usual and quads were pretty hammered after the entire run. 14.7km all up in 1:22:59. Good run.

Saturday 20 September 2014

Tan Relays

Early start this morning to get down to the tan relays. 3.8km around the tan with a fair monster of a hill about a km in. Chris took the first leg and ran a 12:33 before I took the second leg. Started off probably a bit too fast and I wasn't feeling great. Slowed up the hill and just continued pushing. It started hurting way too early and I struggled through. Ran 13:03 so really nothing special, I have to learn to push harder in training and races. I think I must be taking it easy or something because 13:03 really isn't good. Ahh well 7.3km all up. Off to ferny tomorrow.

Thursday 18 September 2014

Taper

So there has only been one night when we've gotten some quality conditions for a taper sash and that night I ran 2:44 for 1km. But tonight it was not to be and the wind was truly a minor hurricane. But pushed through for a 2:50 which I'm pretty happy with to be honest. That's pb form in that wind. The 600 was seriously rough and only struggled through with a 1:35 which was fairly disappointing. The 300 was okay again but had to go into outside lanes to dodge others, finished with a time of 43s which is all good. The Tan relays on Saturday, the team is looking solid consisting of me, Sam and Chris. I am the worst, so run of a lifetime is on the cards.

Fun Run

Yesterday 9km in 40:13, great run, felt easy and smooth.

Wednesday 17 September 2014

2 x 2km, 2 x 600m, 1 x 300m

Got down to running club with Haftu, Tom, Chris, Declan and Jasper. I hit 6:19 for the first 2km after a speed first km but struggled on the second 2km in 6:29. Felt pretty rough, I'll never have a Milo before training again. Then the 600's were solid in 1:36 and 1:35, Chris has developed a fierce kick so couldn't hold onto him. Then the 300m was in an average 44s so not too bad of a session altogether. 8.3km all up. Have the Tan relays this coming Saturday so should be good.

Monday 15 September 2014

Here we go

So getting into a big 3 weeks of running now, km's have slipped because of some races recently but holidays are in a week and it's a good time for training. Did just over 6km tonight in 27:45, felt good, but the quicker stuff is coming tomorrow.

Saturday 13 September 2014

24/7

Finished the 24 hour relay this morning. Must've walked a good 15-20km, legs are pretty achy. It was so cold as well during the night and slept pretty bad in a freezing tent. I had a good time though, although the teachers got more than a bit aggressive when it started getting chilly.

Thursday 11 September 2014

Even easier

Did 6.5km before this 24 hour thing tomorrow. Should be good, I have the first leg and the real winner is the person who wins the first 300m or so. Nah, on a more serious note good luck to the teams who are trying for the whole 24 hours this year, I know how rough it is and to be honest am I am a bit jealous, it's going to be pretty strange for me taking it easy.

Wednesday 10 September 2014

Easy Stuff

Just over 10km yesterday in 45:37, felt good and easy. Looking forward to pumping out the training next week.

2 x 3km, 3 x 300m

Felt solid coming into training last night. Came day with some rough havefever on Monday, the good weather always brings it on, so wasn't expecting anything special from last night. The first 3km went well in 9:56 but definitely a bit sore after that one. Then struggled through the second 3km in 10:14 but needed a dump the whole way through so I reckon that added 20s to the time maybe more. Took my dump then got on the track. Did a 300 with nick doing his last one. I hit 45 on my first and after the bathroom break , 45 felt cruise. Then another 45 before finishing off with a 42 so really happy with the 300's. 10.5km all up. Also have that same 24 hour race as last year on Friday, but we are not trying to set any world records this time around, but I'll try and pump out a run in there somewhere. This means not a lot of training this week or weekend because I will be truly exhausted from it. But will definitely put in some quality work these school holidays with the squad.

Tuesday 9 September 2014

So many k's

Started off the Sunday pumping out 18km in 1:22:08. Felt great and pushed the last 2km hitting 4:10 for both of them. Then played an 80 minute soccer game before another 40 minute Futsal game in the evening. Pretty exhausted by then and quads were quite sore.

Saturday 6 September 2014

Hills

Went to jells park this morning with another squad within the same club. I really enjoyed the switch to be honest, everyone was a bit less serious, but still pretty good. The squad was run by Trevor Vincent who was an Olympic steeplechase back in the day so the session was quality. I did 7 x 310m hill and did a float recovery back down a different longer path to the bottom of the hill before starting again. About 700m loops. Started off right at the back as I had no idea what was going on, but soon moved to the front once we began. The 2 leaders Sam and Bo pulled slowly further and further ahead of me as we ran across the entire session, but I held onto third. Really tough session to be honest so much lactic. The hill started off really steep before flattening out but still going skyward, then steepened back up towards the end. It was rough but apparently it's always much worse the first time you do it. Really happy though, just over 10km all up.

Thursday 4 September 2014

District Athletics 2014

Had the next round of the athletics today and was just running the 1500m. Up against the kid I lost to last round ad the guy I lost to last year in the same race. Felt pretty good, but I was really nervous because I had to take it out hard. Fast start but it slowed right down early so I went outside and around the leaders to push it on faster. First lap in 68s or so. I was in the lead for the rest of the race and just kept on pushing the pace so nobody was on my tail in the last 100m. Time was 4:30 so okay but nothing special at all although I do feel like I could go much faster if someone was with me. I won though which was the main thing. First win in more than a year so that felt good.

Tuesday 2 September 2014

Taper sesh

Got down to the windy and cold training tonight. Nick and I pumping out the Taper for the race on Thursday. Because it was windy the km was slow in 2:50 but it was alright. The 600 was cut short to 510m because selfish netball parents don't look when driving out of the car park that cuts across the track, but so we had to cut it short to avoid being run over, but not without some abuse being shouted towards to the oblivious distance running haters, who deserve no better. Time was 1:17. But the highlight was definitely the 300m where I managed a miracle and pulled 41s out of the hat which I am stoked with. 5.4km all up. Going to be a very short week.

Monday 1 September 2014

200's

Did 9 x 200 by myself tonight in the rain, pretty rough but trained well. Did the first 4 off 30s recovery so they were a bit slower then the next four off 90s then last one off 3 minutes. First 4 were 29, 32, 30, 29. The 30 seconds recovery made it hard but felt good. Then the rest were all in low 28's which I am happy with. A bit of speed is always good. 7.8km all up with warm up and cool down.

Sunday 31 August 2014

New routes

Up to ferny this morning for our long run, me, Chris and a couple of young guns from national cross country and all over. We took their route instead so didn't hit our normal monster hill but a couple different ones hurt just the same. 15km in 1:15:59. Felt pretty good and it was shady which helped with this new heat hitting Melbourne. Got a speed session tomorrow which will be a bit different, we'll see how it goes.

Cassidy, Chris and I just after recovering from Cheyne's aggressive driving.

Saturday 30 August 2014

Tempo's

Big night last night so woke up tired and dehydrated. It is hot again today, but got out anyway for a harder Saturday session by myself. Started off with easy running for just under 3km before starting a 3.6km tempo. It was slow in 13:20 and hurt way too much but I was pretty tired from last night. The some more easy running before doing a 2km tempo in 7:10. Then more easy running for 12.3km all up. Pretty happy to be honest, lots of km's although the times were bad.

Thursday 28 August 2014

Easier

Yesterday took out a 10km in 43 something. Felt easy and cruisy which was great considering the solid pace. Then did a 150 at the end.

Running club tonight and some of the big dog 1:55 800m runners came down because track season has started. But they're out of shape so its all good. I ate too much before I went which was stupid. But it's hard to control yourself when you come in from school because you've been at school so it's like depression eating. Next time just the 2 pieces of toast shall suffice. Did a couple of 1200m in 3:57 and 3:55 was harder than normal but still easy as. Then some 360m reps in 63s, 57s, 64s, 59s. A bit more lactic but not too bad. I had loads left. 6.2km all up. I'm racing next week in the next round for the 1500m. I'm going to take it out really hard and beat them aerobically and not do anything stupid like rely on my pitiful kick. Also going to Ferny Creek this Sunday for the long run. We love 90% gradient hills.

Tuesday 26 August 2014

Quality not Quantity

Had a rest day yesterday but tonight Tom, Jasper and I pumping out the distance stuff tonight. (1km followed by a 400m) x 4. Started off a bit conservatively with the first km in 3:10 before the first 400 in 66s on the track. Next km fair bit quicker in 3:04 but didn't feel it and the 400 was quality in 66s again. Recovered and hit 3:01 for the next km which surprised me and I managed drop everyone on the following 400m in a 65s, 2 seconds ahead of everyone else. But I definitely paid for it on the km I managed 3:03 but I was pretty stuffed, Tom pulled ahead but about 3 seconds in the last 200m. But I pulled a 64s last 400m after the km so really happy in all. So lactic afterwards, definitely felt it then and feeling it now. 9.2km all up.

Sunday 24 August 2014

Keeping it going

Yesterday was the hottest day in ages so a big change from the cold and wind. Dehydrated as well and pretty tired so ran shocking. My watch ran out of charge as well, so rough as in general. Struggled through 10km in who knows what time.
Today though did 14.5km in 1:08. Felt great and running was easy as, picked up some bread on the way home so did the last km holding it. 62.1km for the week.

Thursday 21 August 2014

More Fartlek

Tonight, just Nick, Tom and I doing Ethiopian Fartlek. The first set we took a bit easy because of the huge distance to come. Stepped it up on the second and again on the third and I was absolutely finished by the end. Recovering aerobically really fast so I always get nervous I'm not working hard enough. Anyway 10.8km of hard work and 13.5km all up.

Wednesday 20 August 2014

Claim

Last 2 periods of the day got cancelled, so got out for a run instead. 36:02 for 8km. Felt great not hard at all at 4:30's so no worries there. Then did a couple of 150's just because speed is pretty important now track season is coming. 8.3km all up.

Tuesday 19 August 2014

4 x 1200m + 2 x Tabata

First session back after being sick, trained really well much better than I though I would after being so sick. Did 2 x 1200m before the 2 tabata and the times were 3:52 and 3:51. Felt easier than normal which was a good sign but just tucked into the large squad tonight during the Tabatas and let the leaders do a bit more work. Then for 2 more laps. Went a bit quicker on the first of the last 2 making a very solid time on the first of the last 2 1200m in 3:46, didn't hurt too much, but the last one definitely did although it was only a few seconds quicker in 3:42. Warm down for 10.8km all up, stoked. Good luck as well, to Chris, Haftu and my sister who are on the Victoria team and are racing on Saturday.

Monday 18 August 2014

Back into it

Just over 4.5km today, shortest run I've done in a while. Still recovering from Friday night, don't feel hungry at all and really tired. I get lactic just from walking up stairs.

Saturday 16 August 2014

Kenyan Fartlek

2 minutes easy 2 minutes hard x 6, then 1 minute easy 1 minutes hard x 6. Tom, Jasper, Nick and I tonight, started off solid on the 2's and gradually increased the pace until the last one was very fast. Then a recovery before starting the one's, all well and good until the second last one when Nick absolutely gunned it and I stayed with him. Managed to get a bit ahead of him as well, but then on the last rep he beat me by a fair bit. Nick is seriously fast over those shorter distances. 12.3km all up.

Achilles was a bit sore after so I rested up Friday but in the evening came down with something pretty rough and struggled through the night vomiting every hour or so with a horrendous sore stomach. Feeling okay now but probably won't run. Bit of a harsh ordeal.

Wednesday 13 August 2014

10km + 4 x 150m

Tonight felt pretty good so got out for a 10k and a bit of speed. Last few km of the 10 was a struggle because needed the mother of all dumps with around 2 to go. Still hit 46:36 so pretty happy. Then did 4 150m. Didn't think it was going to be as hard as it was but got it done. I'll try do a bit of speed after each easy run. Hopefully it will improve everything. Really hurt on the 3rd and 4th but happy I managed.

Tuesday 12 August 2014

3km, 2km, 1km

Tonight had running in the cold, wet and windy conditions of Duncan Mackinnon. Did 2.4km warm up then the session. Started off with the 3 in 10:07 but the watch said the 3km split was 9:59. Felt okay harder than it should've. I reckon I ate too much as well before the session. Definitely will keep it in check Thursday arvo before the next one. Hit 6:33 for the 2km although the watch said 6:26 for the split. This was pretty rough but I am scared that I am just not running fast enough. There is a fair hill in the track that we run on but still I am worried. Then for the last k 3:02 so alright but really nothing special, Chris outkicked me in the last 200m and I just couldn't be bothered. Pissed off now, but whatever. I just feel unfit and I don't know what to do. 10.8km all up.

Sunday 10 August 2014

Long Run

Today did a long run with Declan and Chris. 16.2 in 1:20:33, a bit slower than usual but I was sleepy so it was okay. Played soccer as well this afternoon, pretty tired now.

Friday 8 August 2014

Knackered

Went to running club last night although I was still tired and sore from yesterday and the day before. Only did 4 1k reps all in 3:08 so consistency is good. Just really sore this morning. Ill rest today and take it easy tomorrow, and then do a long run on Saturday so I should be right for next weeks training.

Wednesday 6 August 2014

Frustration

Yeah so school aths today. In the 1500m sat on the leader and planned on kicking the last 400m, but I got out kicked. The first km was in 3:30 that's an actual joke. I'm really disappointed and definitely never taking it easy on the start laps ever again. Then did a 400m and came second but that was to be expected. Then 800m pretty tired then and calves were sore from all day in spikes and last nights killer session. Second again after getting out kicked again. Just sore, tired and pissed off now, all this hard work seems to be getting me nowhere. I should be absolutely slaughtering these guys and I'm just hung up on ridiculous tactics and taking it easy. At districts first km will be in 2:50 and we are not slowing down, I am going to really take it to these kids now and make it all fast and aerobic. Keeping that in mind, speed will definitely be worked on.

Tuesday 5 August 2014

400's

Tonight track season has officially started and we kicked it off with the classic 400's. We trained on a 1200m track, so 3 sets of 3 x 400m. There was an easier, medium and harder set with recoveries corresponding to the difficulty. 1 minute recovery for the easy, 2 minutes for the medium and 3 minutes for the hard. Started off with the easier ones. The first rep of each set is always up a hill and the second of each set is always down a hill. First one is always tough and hit 75s up the hill, then 70s, then 71s. Mediums were 68s, 65s, 65s the sixth was really tough. Really pushed it up the hill for the 7th and managed 65s but felt sick after that. Then 64s, then the last 63s. Felt really rough after that but pretty happy to be honest. Puts in perspective farah finishing 10k's with 53s last 400 and rupp finishing the last 800 in 1:57. Bit of a joke but yeah pretty happy. 7.2km all up, have house athletics tomorrow so should be fun. I'll try run a quick 800m.

Monday 4 August 2014

Albert Park 10km

Got up early yesterday for this race. Really flat and fast although with some tricky turn around points. Did a warm up with Chris, Sam and the fellas. I was about 4 rows back from the startline but next time going to get right up there. Really packed and someone took a tumble within 5m of the start bringing down some more people with her. Started strong with the first km in around 3:15. Felt fine until 3km hitting 2 and 3 in around 3:30 each. Felt a bit sore after 4km but not too bad. Then through 5km in around 17:30 so almost perfect split there. Pretty sore at this point and definitely nervous about the next 5. Hung in there and stayed behind another bloke up until around 6km when I wanted to push. A Glenhuntly runner came by me and I stuck on him and soon saw Chris up ahead. Caught Chris at around 7.5km, and went by him. This was a fair miracle. He then stuck on me and went by about 500m later but then I came back to his shoulder but another surge from him saw me finished. 1km to go and I was exhausted. Pushed on though, the last 300m was on the track. Definitely very rough, but happy enough with the time of 35:39. Really want to break 35 minutes soon though as that seems to be where all the big dogs are finishing in around 34:30. Have the Melbourne Marathon 10km in 2 months. Will put in the hard yards between now and then and see what comes of it. Played soccer as well in the afternoon. The sorest I have ever been now...

Thursday 31 July 2014

Rain

Running club got cancelled tonight because it was so dark outside at 4 that I was 90% sure the apocalypse was starting, rest day tomorrow then will do an easy run on Saturday before the race.

Wednesday 30 July 2014

8km easy

An easy 8km tonight in 37:51. Felt pretty good although calves still a bit sore from last night, have soccer tonight as well...

Ethi

Last night, bit of a big sesh. 3 sets of 30s, 45s, 60s, 90s, 2 mins, 3 mins hard all with 1 minute jog recovery in between and 3 minutes passive in between each set. Started off a bit conservatively but the 3 minutes hurt a bit. The second set wad much harder but we were going faster so no worries. Pretty tired by the end of the second but then Shermo said we had to kill it the last set so we pretty much flew. Nearly travelled a km in the last 3 mins. Really happy trained well 10.8km of hard work but 13.2km all up. Have a really flat and fast 10km race this weekend and I'm going to try and hit 35:00. Do you think this is reasonable?

Sunday 27 July 2014

Time

Yesterday did an easy 8km in 39:06, then had a bit of a big night at a party and woke up in the morning feeling pretty rough. Got up though and headed up to Ferny creek for a Sunday long run with the club. The run definitely helped and I was feeling much better after a km. Did the joke of a hill and managed to win up it even though me and Haffie had a bit of a tussle for the finish. Got through the rest of the run in reasonably high spirits. Was really muddy and well which added to it. Definitely my favourite place to run. Don't know the distance but would've been around 16- 17km in 90 mins.

Thursday 24 July 2014

We love running

Tom was back tonight after 6 months in Europe, good chat with him and its good to have more people getting down. Haffie has a race on Saturday so we decided since there was only 3 of us, just to do a taper with him and a big cool down. Started off with the 1km rep, I was pretty nervous since I haven't done an all out 1km in a while. Hit 800m in 2:08 and 1km in 2:44, so happy with that, 5 second Pb. Really pleased. Then the 600m, such a struggle after the k, the last 200m really hurt but still a solid time of 1:32. Then the 300m, I started off pretty quick and managed 43s which I am happy about also. So a pretty productive session, speedwork is fun. 7.9km all up.

Wednesday 23 July 2014

3 x 1200m and 3 x 1200m Tabata

Bit of a struggle last night, rocked up to training with Nick, Haffie, Jasper and Declan. I was feeling flat but we all have those days. Started off with 2 of the 1200's the first one in 4:03 and it felt much harder than it should've. Second was in 3:52 which hurt more but the time was worth it. Then 2 tabata laps, took it too easy on the first and really went for it on the second which was good. Then a final fast 1200m in 3:47 was okay but wanted a better time. 9km all up.

Sunday 20 July 2014

Distance

Forgot to mention on Thursday at the race also ran went through 3km in a Pb time which was a bit of a confidence booster. Saturday did a long run of 17km in 1:21:09. Felt pretty good although legs were pretty sore in the last 4k but that's normal. Today did 9.7km in around 46 mins. Have a soccer gane as well this afternoon so lots of km's this weekend.

Friday 18 July 2014

State Schools Cross Country Bundoora Park

So today had the biggest of the cross country races. It was pretty windy and a relatively hilly course although not as bad a Regionals. Started off quick up a hill then turned straight into a mud patch. Spikes helped so much and I continued to try and get into a better position. Went through the first km in 2:58 so really fast. Kept going and started to hurt earlier than usual because of the quick start.  Next km as 3:14 so still fast. Stuck on a guy but he soon dropped me. Then another hill through the mud patch again for the second lap and the third km in 3:20. Really struggled then and lost some more positions hitting the 4th up yet another hill in 3:34. Then for the last km in 3:18 I was exhausted. Really muddy because of the recent rain and my shoe was nearly pulled off around 2km in. Stoked with the time 16:26 and 17th position.

Wednesday 16 July 2014

Taper

Did a bit of a strange taper for our race on Thursday. 20 x 80m sprints and it was harder than I thought it would be. Pretty fun though, resting up today.

Sunday 13 July 2014

Work it

Did 17km today with Chris in 1:20:14. Farthest I've ever run so pretty happy with that, then had a soccer game so must've done over 20km today. Rest day tomorrow, then on Thursday I have my state cross country race so should be pretty good.

Friday 11 July 2014

Sandown Race Course Relays

Yesterday did 8.2km in 39:32. It felt harder than it should have which is really irritating but I think I need to stick to around 5 minute km's on the easy runs.

Today had the Sandown Race Course Relays which was really good. It on a car race track and it's flat and fast. But windy and rainy today which slowed everyone down. On a team of 3 with Declan and Max who is a few years younger. I was on the last leg which was okay, the loop is 3.2km long. Started off well feeling good the first km in 3:10, then the next did have the courses only hill which is pretty long but not steep. Slowed on this km though to 3:16. Wind started to pick up here as we turned a corner straight into a wall of wind and rain, couldn't see, legs and face went 100% numb which was very unsure as I couldn't tell if I was hurting or not. Hit the last km mark in 3:10 and kicked home to the line. Went through 3km in 9:36 which is a Pb but I feel like I can do much faster. Running by yourself is a pain and next relays definitely going to claim the first leg so I can try and hang onto all the big dog's at the front. Overall time was 10:10 for the 2 miles.

Wednesday 9 July 2014

Happy with that

Yesterday night had running club, quite a big group of us down which was really good, Nick, Chris, Dean, Haftu, Jasper and I. Started with 2.4km warm up then the session. We were doing 8 x 1km of 3 minutes recovery between each, this is the session where you really see how you are going, and it is so tough and not helping it was really windy, along the back straight of our km loop, the first 400m was straight into the wind. Started off not too fast which is very important, because vomiting  will occur if you do. 1st one was 3:11 which is faster than what we normally start with but I was feeling good. Then down to 3:08 for the second and 3:05 for the 3rd. I was leading all of them and really enjoying being out the front, pretty perfect pacing to be honest as well because we hit 3:05 for the 4th as well, exactly what we were looking for. Then a longer recovery at halfway before onto the 5th. We wanted these 4 quicker so 3:02 was the 5th, then 3:03 the 6th. Pretty sore at this point, but still wanted a big last rep. Pulled another 3:03 although I was trying to go sub 3:00 on the 7th rep, then on the final 1km ran 3:02, I had absolutely nothing left, my sprint finish was a joke, although really happy with the session. I didn't think I was in such good form so up and about. 11.6km in all.

This morning did 10km in 48:46, really hard still hadn't recovered from last nights session although feeling fine now.

Monday 7 July 2014

Long Run

Yesterday did 16km in 1:22:13, felt really good and much less sore than the day before. Even after felt like I recovered fast and not as sore in the calves.

Saturday 5 July 2014

20 minutes

Today was pacing my sister to run 20 minutes flat for 5km, it was much harder than it should've been to be honest and I don't know why I am struggling so much at the moment. Did another 5km after the race for 10km all up. Doing a long run tomorrow which I haven't done in a while so should be good. Wanting to be really fit again, I seem to lose it really fast.

Friday 4 July 2014

Pretty Bad

Did 8km on Wednesday in around 36mins, probably a bit fast for an easy run. Training last night, it was just Haffie and I. We did 3 x 1km and 2 x 600m, felt sick from the start and only just held it in before the last rep. Not a great session, the times for the k's were 3:16, 3:00, 3:06 and the 600's were 1:35, 1:33. Didn't feel that aerobically tired but just wanted to throw up and it slowed me down a lot. I think I ate too much for lunch, but ham, cheese, tomato toasties have always been an Achilles heel for me. Pacing on Saturday for the Albert park run. I have to run around just under 20:00 for 5km so should be fun.

Tuesday 1 July 2014

3 x 1200m + 3 x 1200m tabata

Running club today, felt pretty good although still a bit stuffy. 2.4km warm up before starting off, Nick, Haftu, Dean and I running and we began with 2 of the 1200m reps with about 4 minutes recovery. Times were 4:00 for the first and 3:57 for the second. Then we did 2 tabata laps which means 20s hard, 10s easy. Feeling pretty rough after these 2 were done but the next rep was a straight 1200m fast. Went well and led with Haftu up until 1km before Nick kicked past us and I finished in 3:41. Pretty happy with that time to be honest, was exhausted after that one. Then for the final tabata we kicked home hard again, absolutely knackered by the end and calves pretty sore. Feeling good though after doing a tough session, 10.8km all together.

Monday 30 June 2014

Sunday and Monday

Yesterday didn't run and just played soccer and did a long run of 12km today in around 55 minutes. Training tomorrow night which I'm looking forward to.

Saturday 28 June 2014

Back in Town

Good trip to Tasmania, did my first run there since being sick which was an easy 10km with Jonno. Today arrived early on the Spirit of Tasmania and got outside for a run. Joined my sister to run with her while she did some 1kers and I could get a bit of faster stuff in before continuing training. She did 5 1km reps and the times were 3:38, 3:38, 3:36, 3:37, 3:30. She is very happy with these and she is also off to National cross country representing Victoria in August. I ran home for around 10km all up.

Sunday 22 June 2014

Tassie

Yesterday, I didn't run in the all schools cross country but Haftu and Chris did. Haffie ran a great race coming in 3rd after out kicking the fourth guy in the last 200m. Chris came 12th in our age and he was pretty disappointed after being passed a lot in the last 3km. I am off to Tasmania on a school trip so should be a laugh. Might have to cash in on a few early mornings and get out pounding the pavement or maybe some hills would be good. Looking forward to it and anything beats school so no worries.

Thursday 19 June 2014

The chances

Yesterday went for an easy 8.5km and came down with a sore throat last night 2 days before all schools. It's a sick joke.

Tuesday 17 June 2014

3 x 2km, 4 x 200m

Came to running club feeling great tonight and definitely performed. Haftu, Nick, Jasper, Dean and I training. Started off with the 2ker's with 4 minutes recovery between each, the first one a bit slower in 6:50. Didn't feel bad after that and probably went a bit fast on the next one finishing in 6:23 with the first and second kilometres in 3:12 and 3:11 respectively. Really surprised when I looked at the times after it didn't feel as hard as that. Then onto the last 2km, we went through 1km in 3:09 then a 3:07 for the last for 6:16 all up, stoked with that and managed a solid kick home as well. We then did a bit of speed work doing 4 x 200m with 200m float recovery and the last one on the track. 10.8km all together.

Monday 16 June 2014

Regional Cross Country 2014 - Ballam Park

Race today, it was a struggle getting up after a few bigger nights, got myself up to the school for a bus ride up to the park. Miserable weather, but the rain made an exception for our race which helped. No spikes allowed which killed me though, although some pulled a very sneaky switcheroo and changed on the start line. Wore the new racing flats that I bought instead and they were very handy. Started off around a football oval, but not before a fence jump and a couple of ditches were required to navigate. Nick pulled ahead at this point before the first km, but I reeled him back in. There was 6 of us forming a leading line. We went up a hill, around and back down, then down a steeper grass section during which I pulled back up into third position. Through the first km in 3:06 which was fast, then pushed on up another long hill, the back around a steeper corner on which spikes would be useful. Didn't see Nick from then on although the pace slowed to 3:26 for the second km and accelerated again up to 3:19 on the third. It was now 4 of us. I came into the lead up another hill with everyone tucked behind me. They then overtook and the 4th km was in 3:34, a bit slow. Then around a soccer oval, the line spread out completely with me in 4th place and that's how we finished. The 5th km was in 3:18 although we had to run 500m extra which killed me. Really happy the race though I was up with the leaders, until 500m to go so stoked. Made it to the next round, State should be a killer.

Sunday 15 June 2014

Pre-race worries

Did an easy 10km yesterday and felt full of energy, but the calf was holding me back, just felt very strange. Had soccer today and played great, it was a bit sore in the first half but didn't notice it in the second. Thinking it will be okay tomorrow for the race. I then have All-Schools 6km on Saturday so a bit of a big week.

Thursday 12 June 2014

Embarrassing

Ate too much at lunch so way too full at training tonight. Did Swedish fartlek but I only managed 2.4km. Left calf was really sore as well,  bit worried to be honest,  just a bit of a poor effort really. Finished exams as well today so exhausted from that. Will rest tomorrow and go for an long, easy run on Saturday then just soccer on Sunday ready for the race Monday.

Tuesday 10 June 2014

Surely Not

Today up at running club was Nick, Haftu, Dean, Declan and I. We did 2km, 1km, 2km, 1km, 150m. Felt solid throughout the whole 2km, but it could've been faster in 6:43. Then the 1km which felt too fast, but was actually average in 3:08. Then the 2nd 2km which was good in 6:31. Kicked home with Haftu after that and was hurting a bit. Then the last km was in 2:57 with the first 600m being too slow and we really picked it up in the last 4. The 150 was just for a bit of speed, didn't time it, but felt great the first 50m, then struggled and questioned why I did it as I tried to speak without vomiting, watching my 400m career fly away. Regional Cross Country next Monday, another race against Nick. But the real competition is this Thursday as we have a meeting at school about the race and doughnuts are often available. The one who consumes the most doughnuts wins the prize of "the person who consumed the most doughnuts". This is my year ladies and gentlemen. This, is my year. 

Sunday 8 June 2014

8km

Today did just over 8km in 38:28, felt solid then had soccer in the afternoon.

Saturday 7 June 2014

Easy 10km

Easy 10km today, needed water, alright run. Also got some road racing shoes, so sporty, they are Nike Cushlon LT.

Thursday 5 June 2014

Ethiopian Fartlek

Another fartlek session at running club tonight, Chris, Haffie and I. 30s, 45s, 60s, 90s, 2 mins, 3 mins all with a 1 min jog in between and doing that 3 times. Took it a bit easy at the start but the 3 minute definitely hurt. We rotated the lead with Chris taking the longer reps, Haffie taking the shorter ones and me taking the middle. Again on the second set the longer reps were  struggle, we were going fast though so really glad to be hanging on to the 2 of them. Then the third set really hurt and got dropped on the last 3 mins, but still completed just under km in that time so really happy with that. 15.6km all up, really sore now.

Wednesday 4 June 2014

Easy 8km

This morning did an easy 8.3km in 41:14. Felt okay but it was harder than usual because of last night's tough session. Got exams the rest of the week, so a pain.

Kenyan

So Chris showed up last nnght which was a bit of a change in scenery. Dean as well, but Cheyne took his first sick day in about 26 years and threw in the towel with a bit of a cold. So we did the session just the three of us. For those who have forgotten, 2 minutes hard, 2 minutes easy x 8, then a walk then 1 minute hard, 1 minute easy x 8 is the session. Forgot my watch so had so go off Chris's times and it was strange not being able to see how much of the rep we had done. It was much quicker then usual though, I could feel that. I led the 4th and 6th reps of the 2 minutes with the Chris mainly leading them out. Don't know the pace we were going at, but I'd say it was around 3:00 just because it was so hard. We did 7.6km for the entire lot of 2 minutes and we normally only do 7.2 so that was a huge improvement. Then onto the 1's. Felt good at the start but hurt more and more and the pace kept growing as we got further into the session until we hit a really quick last rep and ran metres off 400m in 60s. Really happy, but it took a lot out of me. 12.6km all up.

Sunday 1 June 2014

Update

Did 10km yesterday in just under 50 minutes. Felt great like I could run all day like that. Bit stiff today though, 8km in around 40 minutes so the same pace for the easy runs. Then had soccer afterwards, sore now though, feeling fit.

Friday 30 May 2014

2014 Districts Cross Country

So yesterday was the Districts round race. 4.8km of asphalt paths through Karkarook Park and one of my favourite courses. About 10 kids from Mckinnon were in the race so pretty rowdy start. The Starter said "on your marks", Tim shot off, then "go" and the rest of the field followed him. Tim was definitely flying the first 500m then slowed. Then Nick and I caught up and we settled into a lead pack of Josh, Chappo, Jonno, Harry, and 2 kids from different schools. Jonno and Chappo led setting a nice pace and we went through the first km in 3:22. Then we slowed back to 3:38 for the second just after a big surge was made by another kid, but we decided to let him go. He got about 10m ahead of us before he slowed, staying that distance in front. Then I decided to pick it up a bit, went past the others and reeled in the leader going through the 3rd km in 3:20. Nick and another bloke were right on my tail and I extended our lead. Hit the 4th km in 3:30 and then the race was on. Nick and I surged, but the bloke held on. 500m to go and he went by but I stuck by his side, he slowed and I kept going, we dropped him. 200m to go and Nick came flying by, his kick is truly magnificent and that is an area that I have actually improved on. Time was 16:18 and I am so happy with that. The race was only 4.8km long though, however the last 800m was run at 3 minute k pace. Nick finished in 16:12 and we also won the team event having 5 runners in the top 10.



This is me just in front of Nick just before the 3km mark.

Tuesday 27 May 2014

Slack

No motivation tonight at running club. Did a 3km, 2km, 1km and just fell flat. Wasn't difficult but just couldn't be assed. Times were 10:48, 6:46 and 3:34. Racing on Thursday for the next round up from the school cross country.

Sunday 25 May 2014

Sunday

This morning, 13.4km in 1:05:42, it hurt a lot. Then had a soccer game and just couldn't be bothered. Exhausted now, rest tomorrow.

Saturday 24 May 2014

Sore Still

Did 9.3km today in 45:08, felt great at the start then became tired. Calves are a bit sore now, but nothing to worry about. Going to ferny creek again tomorrow, should be good.

Thursday 22 May 2014

Killer

Yesterday had a body pump class for PE up at the gym. Really tough actually and felt sore afterwards. Then got home and ran 7km which was pretty good, before cycling the 5km up to soccer practice and then had soccer practice. Absolutely killed me especially after the tough session the night before. Then this morning before school, got up early to go to school cross country training. I told myself I'd take it easy but Nick showed up so had to keep up with him. That killed me since it was less then 12 hours since I last did a lot of exercise. Not going to go to running club tonight because I am so dead.

Fast

Tuesday night, did 8 x 1km reps. Just Haftu and I but he did 6 because he is a bit younger. Times were 3:16, 3:11, 3:04, 3:06, 3:10, 3:05, 3:07 and 2:58. 3 minutes recovery and felt great the first 6. Running the last 2 by myself was tough and I considered not doing the last 1, but I finished it off and I am glad I did. 10.4km all up.

Monday 19 May 2014

Ferny

Went up to Ferny yesterday with the squad to have another ping at the monster, bit quicker up the hill this time and kept within metres of Haftu. Did 10.28km in 1:02:04. Then some hill reps, couldn't speak for at least 12 hours after finishing them I was so dead. Same as a couple weeks back. Go at a solid pace until 75m to go then kick hard the rest of the way. But we did 5 instead of 3, lets hope its not 7 next time. They were quicker than last time as well which was great, in for a long session tomorrow though, should be a struggle.

Saturday 17 May 2014

Update

Thursday- up at running club for a speedier session. It was Nick, Haftu, Jasper and I all doing 2k hard, 1k hard then 1k hard. 2km went great, Cheyne said he wanted 6:10 but it was really windy along the back straight of our 1200m track so we were pretty dubious. Started off slow but sped up quickly and went through the first km in 3:10. I was feeling good so pushed on hard. Haftu stayed with me and we were really travelling the last 600m. Did the second km in 2:58 so really happy. 6:08 together. I didn't think I was that fit before the session. Laid back a bit on the first 1km rep in 3:04. Feeling a bit sick at this point, but I was alright. A faster km on the second 1km rep, going well up until 200m to go when I slipped, was off balance, slowed right down, both Haftu and Nick kicked past and I had nothing left. 2:59 was the time so happy going under 3 for the last.
This morning- did an easy 10km in 47:10. Felt good throughout although the knee and hip flexor were a bit sore at the start.

Thursday 15 May 2014

Easier

Did an easy run with Jasper last night with some quicker k's in there. 7.6km all together, tonight is a big one....

Wednesday 14 May 2014

Up and About

Great session last night at running club. Just Nick and I and we did 30s hard, 45s hard, 60s hard, 90s hard, 2 mins hard, 3 mins hard then a 3 minute recovery then back down again, all with a 1 minute recovery in between each rep. Went well in general the whole way through, even hit 3:10 pace on the 3 minute reps so stoked with that. So tired that the cool down was tough, about 9.6km all up.

Monday 12 May 2014

School Cross Country 5km

Today was the school race and Nick and I were the main contenders. We had a plan already devised to start off slow for the first 3km then speed it up in the last 2 in order to drop everyone well and good. We did exactly that with the first km in 3:31, a bit faster because of the start line nerves but then we settled back for the 2nd km in 3:48 and the 3rd in 3:52. Honestly felt as if I could run that pace for the rest of my life. Feeling great at that point and we stuck to the plan and sped up a bit with 2km to travel hit 3:33 for then next k we dropped everyone within 300m, but I should've gone faster. That is where is should have gone hard and dropped Nick. We continued on though back through the school the pace intensifying again then a strange, turny section in the school had me hit a pole and lose a bit of pace. Nick had the lead now and was pushing on, I caught him but I didn't want it enough I am sad to say. He got me in the last 300m and ended up 15m ahead. Last km was in 3:22 and really quite disappointed. I have to develop mental toughness if I want to win races and I have to also run my own race. Want to start training again though and a big session tomorrow is sounding good.

Saturday 10 May 2014

Slow Saturday

Sisters birthday today so, went for a run at about 9. Easy 7.5km in 38:34. It was raining a bit and because I have the school race on Monday I was meant to Taper but I didn't want to by myself as it would be much harder. So easy run was the other option, no worries.

Friday 9 May 2014

Keeping it Going

Last night had training, Haftu, Nick and I doing 3.6km, followed by 2.4km, and then a 1.2km. Started off well on the 3.6 with me leading it out, Haftu came by at 600m to go and I held on for a very quick finish. Time was 12:30. Then onto the 2.4 with the same thing happening again except I sped up and Haftu kept up. Going around the same pace for this one, finishing in 8:19. Really brought it home on the last rep with us all pushing up to the 600m mark then killing it. Haftu and I finished together in a time of 3:42( 3:05km pace). Pretty stoked with that last one, shows how far I have come. 10.8km all up.

Tuesday 6 May 2014

The Tabata

Today bit of a different session, 8 x 1200m of  Tabata which is 20s hard 10s easy, with 90s recovery in between. 1200m warm up before some drills then getting into the session. Haftu, Nick, other Jack, Chris made an appearance instead of school training and Declan got down still recovering a bit from his horrendous bolt through the leg injury. Started off doing the first in 4:23 and stayed steady for the next 2 both in 4:21 and sped up for the next one in 4:19 before taking 4 minutes off at the halfway mark. Feeling great and fit at this point and kept pushing after the longer break. Hit 4:18 for the next one then messed up the timings and ended up going slow for an extra 10s so got 4:28 which was a pain. Starting to hurt at this point but still sped up to 4:11 on the second last rep. Sore, but pushed through on the last, Chris just beat me and I stuck with Haffie which was great and ran another 4:11. 11.8km in all after a km cool down. A bit sore now, but stoked with the solid session.

Monday 5 May 2014

The Hills

Went up to Ferny yesterday with Nick, Haftu and a new guy called Jack who is around 30 and looking to get back into running. Started off slow warming up a bit and eventually hit the hill. I will actually describe it today as it truly is incredible. In all, it is around 1500m long and starts off steep but not too bad, however there is big lumps in the ground every 20m or so for water drainage. This makes it harder as a rhythm is hard to find. That part is surrounded by dense forest which then clears as we get into the middle of the hill. Steep and rocky, this section is about 250m long, however it is only a taster of the pain which follows. By the end of the middle section, you are starting to feel it. Then it flattens out for about 50m before going completely off track up the most difficult section. There is also a small drop about 1 metre high that you have to jump up before continuing up the hill. It is so steep at this point that if it was any steeper, you would have to crawl. It then turns a corner and turns into an quadbike track with rivets and mud everywhere still as steep as before. This is the final push for about 100m before we stop to try to get into oxygen. We did this km in the middle of the hill in 7:50 and its a struggle. I managed to finish it 10m behind Haftu but Nick dropped right off the back about 70m behind. Really sore in the quads after this but finished off the final km's before doing some hill reps on a different less steep hill. It was 270m and we had to sprint the last 100m really hard after going up the first 200 at a reasonable pace. I was done after that, really sore but won on the first 2 so pretty happy with that, 10.5km on the long run in 1:02 and the 3 hills in 1:13, 1:06, 1:04.
Today just did an easy 5km but still quite sore, should've had a rest day. Will do on Wednesday, getting more and more pumped for the school race.

Saturday 3 May 2014

Jells Park 3km Relay

Today had my first cross country race of the season. I was in a team younger team because I hadn't signed up in time and was just running on invitation. Only U16's though and I was with Jasper from the squad and Will who is in the club but runs with a different coach. Will took the first leg and ran 10:44 for the 3km. Jasper had a go and managed 10:29. Then it was my go. Started off up a hill about 400m long then turned a corner and travelled back down some of the hill and turned another corner. The course was alright but really up and down which was a pain. Felt alright at this point and kept on going up, down and around until I finished with a time of 10:18. Definitely feel like I should've pushed myself more as I was tired but not dead like some of the races I have run. I am still struggling with race experience and feel like I will do much better next time over the same distance. I guess its all learning and I have my school meet next week so we'll see how I go in that.

Thursday 1 May 2014

Taper

Tonight at running club did a taper. It was okay running a tied pb for the 1km 2:49, 1:33 for the 600m, which is a pb I think since we did a proper 600m this time and 44s for the 300m which was disappointing. Started off way too slow on the 300. 5.5km all up, racing on Saturday.

Wednesday 30 April 2014

Time Reps

Did some intervals timed by myself tonight. 9 mins hard, 8 mins hard, 3 mins hard, 2 mins hard, 1 min hard, with 2 mins recovery between the 9 and 8 and 1 minute recovery between the shorter reps. Pretty tough session and I was training by myself, but felt good as I hadn't done anything difficult in a while. Started off well hitting 3:23 and 3:12 for the first 2km in the 9 minutes and continued at around the same pace to finish it off. Felt it a lot more in the 8 coming in at 3:19 then 3:30 and held around there for the remainder also. Pushed harder on the 3 minutes and clocked almost a k then again on the 2 and 1 minutes, getting around in about  2:50 - 2:45 pace. Feeling good now though but apparently we are tapering tomorrow, but definitely keen for another big session.



'

Tuesday 29 April 2014

Depressed

Running club got cancelled tonight and rescheduled for tomorrow because of the rain, can't make that session because of other stuff so pretty frustrated as I want to do some good training. Did an easy 10.7km today instead in 58:50 so a fair bit slower than usual but I was really hungry. So pumped for Thursdays session, hope it's a good one.

Monday 28 April 2014

Mixing it up

Yesterday had a soccer game but didn't run, but I did a long run today instead of rest day. Time was 1:08:50 for 14.2km. Felt great the whole time, was really easy and stoked to run like that considering the weekend training was pretty poor. Last 2 weeks until my school cross country race so want to put in some quality training so I feel good about the race.

Saturday 26 April 2014

Rough Session

Today was meant to race in a 2km cross country race, but we got there too late so we couldn't. Nick and I did a bit of training instead, 4 x 1km reps in the pouring rain, on a muddy cross country track. Difficult to see and struggled to get in oxygen. Hilly and bumpy as well which made life hard. Times were 3:25, 3:13, 3:20, 3:25. Very average but the rain slowed us down a lot. Got used to the surface though which was great, have a soccer much tomorrow so more grass running and will go for an easy run after the game. Will try and sneak a gps watch out onto the field with me tomorrow so I can see how far I run. 5km all up today.

Thursday 24 April 2014

Update

Struggling to get the blog updated as we are back at school now, loads of work and there isn't much time anymore. Yesterday did a 3km out and back with Chris with the easy run hitting 14:37 and the hard 9:50. Pretty happy with the quicker time because I felt like I still had a fair bit left in me. Then had soccer game straight after. We won but I didn't play well, tired throughout the second half because of the run. 8.2km all up with a warm up and cool down. Today up at running club we were meant to do 4.8km, 3.6km, 2.4km, 1.2km but only ended up doing the 4.8 and 3.6 but went out with the intention of doing it all. Started off well and cruisy going through the first 1200m in 4:26, then faster with a 4:17 for the next lap, then 4:16 then finally a huge negative split of 4:04 for the last 1200m finishing in 17:03 so happy with that considering last time for this session I went out in 17:59. Next was the 3.6km and it was well dark by this time. Again started off slowly and sped up, splits for each 1200m were 4:25, 4:19 and 4:07 again coming home strong for a final time of 12:51. Probably started off a bit slowly but happy with this time. We then stopped because everyone felt shitty and Cheyne was stoked with the training so far and didn't want to ruin it. 10.8km all up 8.4 of which was hard work. Next time want to complete the session.

Tuesday 22 April 2014

Another Big Session

Rest day yesterday and first time running in the dark tonight. Just Haffie and I out tonight, Nick has shin splints, Chris was at school training, Jasper was at footy and Ciara and Ryan both were at soccer. We did Kenyan Fartlek, 8 x 2 minutes and 6 x 1 minutes. The 2's ended up being harder than the 1's overall, we started off slow and really kicked home on the last 4 and on the 1's the same thing happened really getting around the track. 12km all up, solid work.

Sunday 20 April 2014

Easter Sunday Long Run

Easter today so got up early to go for a long one. 16km in 1:22:41. Felt tough at the start I think because I wasn't warmed up, but slowly got into it and by the end I was feeling better than the last time I did this distance. Will have a rest day tomorrow and will try not to inhale to much chocolate.

Saturday 19 April 2014

8 x 500m

Today did another big session and I was surprised about how hard it was. Just Chris and I today. We measured a 500m stretch of our 1200m running track because we have never done 500m reps. We chose a stretch of path which had a slight hill on it so we ran up and down the hill so going up was always a bit slower. Started off and hit 1:32 up then hill, 90s recovery before coming back down in 1:29. The next 5 stayed in the range of 1:27- 1:31 which was good and consistent and definitely tough. The last one Chis lead out then I overtook him at around 200m because he just hit the wall, I continued and ended up finishing in 1:18 so pretty stoked with that time. Never beat Chris like that before, a once in a life time opportunity, but to his credit he is a bit sick at the moment. Great session, definitely in form. 9km all up.

Thursday 17 April 2014

8 x 1km

Big session this morning at running club, trained really well and I am in much better form than I previously thought. 2.5km warm up then we started. Haftu, Nick, Jasper and I giving it a go today. Haftu led the first one taking us round for an easy 3:16. Feeling fantastic at this point like I hadn't even run anything. We stepped it up to 3:12 on this one, but I felt it a bit during the last 50m. It was 3 minutes recovery for the first 4 which was hard considering we had to walk 200m to get to the starting point. 3rd one was in 3:08, I was leading these one's and still feeling good I pushed it a bit harder on the fourth pulling a nice 3:06. We then had a 5 minute break before starting the fifth in 3:08. Haftu and Jasper stopped here because they are a bit younger and they went a fair bit ahead on the fifth. Keeping it solid and staying under 3:10 was great, but I was getting more and more tired but the times didn't show it. 3:07 for the 6th, but we were having 3:30 recovery instead of a normal 3. Then back down to 3:08 for the 7th. Ran that one by myself because Nick wasn't feeling it. He then proceeded to kill me on the last one, but I was still stoked with my time. 3:00, a great way to finish up, but Nick did pull and 2:54 for the last. 11.6km all together some real quality training. Rest day tomorrow and I'm glad, pretty sore at the moment.

Wednesday 16 April 2014

Back in Town

Back tonight after a week in Sydney, have been doing easy runs all weekend and this week, but did a hill session on Tuesday. This morning did 12km and felt good although it was pretty windy. Back to regular updates from now on, internet has been hard to come by. In for a big session tomorrow lots of 1km rep do wonders but are never fun...

Friday 11 April 2014

Easy Week

Having an easy week this week because I am up in Sydney for a week of the holidays. Last Tuesday though I was still in Melbourne so went up to running club for a session, pretty tough. Just been doing easy, long runs here to get the km's up and maintain fitness.

Monday 7 April 2014

Longest

Yesterday met up with Haftu, Ryan and Chris and did a long run. 16km all up and felt really good up until 14km, then started to hurt more in the quads from the race the day before, but it wasn't anything too bad. Furthest I have ever run in a row, but I'm sure it will be topped soon. Today a rest day before going on holiday up to Wollongong tomorrow.

Saturday 5 April 2014

APS Old Boys 5km

So on Thursday we had running club and we did another neopolitan like the one a few weeks back. Did 1.2km lap Tabata, 2.4km laps Kenyan Fartlek, 2.4km laps Shermy Fartlek, then 1.2km fast. Started off hard, as a commonwealth games 3000m steeplechase entry was up at the track, but got through feeling fine. On the Kenyan again decent pace on the 2's and 1's getting around 2:40 pace on the last 1. Then the Shermy fartlek which is a bit of a new one, 30s hard, 30s easy, 45s hard, 45s easy then up to a minute then 90s then 2 minutes. Felt really good on this one really pushing the pace with around 800m to travel. Then a rest before the big last lap. Started off pretty fast and forced myself to stick with Haftu and Nick. Then got a burst of energy and picked up the pace with 600 to go. 450m later I was dropped, but managed to hang on so they only finished 4s in front. I ran 3:38 a tied pb so pretty stoked after 5 laps of training. 10.8km all up.

Today was the APS Old Boys 5km which is a race for people finished school from the APS schools. However anybody can run pretty much so I just got down for my first lesson in cross country racing. Started off really fast and went through the first km in 3:08 which was faster than I did on the track at Vic Juniors. Pretty foolish and I really felt it in the last 2km. Then slowed down to 3:31, but I was feeling alright, next was 3:28 so I managed to hold the pace a bit up until 3km when I dropped off, 3:44 then 3:50 so definitely need to work on the stamina. Race was actually 5.2km and I was really disappointed when I finished with a time of 18:22. So all in all, need to work on going out slower. I have been feeling great after running 3:20km's in training so I will keep it around there next time. Probably wasn't a great pre-race meal either the night before so it all affects it but considering, the last 200m was in 40s so 17:40 for 5km sounds a bit better. Learned my lesson for cross season now so hopefully the plan shows in the next race.

Wednesday 2 April 2014

6km + Soccer

School today for PE we went up to an aths track for taking some times for 140m and 400m. The track was concrete which was terrible and trading running shorts for PE shorts was awful to run in. So I did 19s for the 140 and 60s flat for the 400. I'd like to do a proper 400m to see what I could manage. After school, went for an easy 6km in 30 minutes then soccer practice after that so a fair bit of exercise today.

Tuesday 1 April 2014

Update

Bit of an update, haven't had time to write it.
Sunday- Went out for an easy 6km at around 5:00 km's before a soccer game. Worked really hard during the match, bit of different training I thought, really stop and start. Managed to pull the victory.
Tonight- Big session tonight of Kenyan Fartlek, 8 lots of the 2 minutes and 10 lots of the 1's. Started off very slow as we knew it was going to be a big session. 3:20-3:30 pace for the first 4 2 minutes. Then Haftu and I stepped it up going at around 3:05-3:10 pace. Tired, but felt good after that with a bit of a quicker last rep. Then on to the 1's. Again started off slow but picked it up. On the third rep we hit 3:02 pace and we kept it there for the remaining 6 reps. Feeling tired, but good now, doing an easy run tomorrow. 13.85km all together.

Saturday 29 March 2014

No worries

Felt great this morning so went out for an easy 10km and just ran 5:15's. Felt so cruisy and easy so happy with that. Probably will do a similar run tomorrow, then I have a soccer match so should be a laugh.

Wednesday 26 March 2014

More and more

Really tired after yesterday's session, but still tried to do an easy 10km. Struggled throughout the whole thing now the tendon behind my knee is sore so going to take tomorrow off running, but I still have soccer so I'll work hard then. Then I'll see how I feel Friday, but most likely won't run and get right back into it on Saturday. Another big Ferny session coming up on Sunday.

Tuesday 25 March 2014

Building up a Base

Today really wasn't feeling great, stomach aches and just wasn't feeling it. We are really starting to build up the k's now. Tonight it was 4.8km, 3.6km, 2.4km, 1.2km. Stayed with the others right up until the last rep, but everyone wasn't feeling it tonight. Just slow all round. 4.8 was in 17:59 so not too bad. Started to hurt on the next rep and we all came in at 14:01 which was pretty terrible. Then the 2.4 which again the stomach was really hurting. 9:03 was the time again which was very average. 1.2 I did in 4 minutes flat which was solid, but I should've tried to push myself more to stay with the others, but stomach was really hurting. Came through in 4 minutes so okay in the end. As I said the k's are really going up. 15.6 tonight and 46.3 for the last 4 days, looking forward to my rest on Friday.

Monday 24 March 2014

Disgrace

Went off around the block after school today. Ate right after I came in then went out. Felt very average on the way out and even worse coming back. Meant to do 4 minute km's the whole way round, but ended up dropping back 4:45's. Pretty terrible and still feeling coldy. Getting more and more frustrated as this stuffy nose won't go away. 8km all up with a 2km warm up, the 6 was in 26:43.

Sunday 23 March 2014

Update

So had a rest day on Friday, then on Saturday met up with Chris for an easy 45 minutes. Did 8.65km in that time, but the knees were a bit sore. Went up to Ferny Creek for a long hilly run with Jasper and Chris again. Really good run this morning covered 14.75km in 1:19:45. Started off quicker than usual because we didn't want to go too long. Kept it around 5 minute km pace for the first 4.5km before we hit that joke of a hill. Started off up it at a solid pace. Jasper dropped off with about 200m of it to go. Forced myself to stay with Chris all the way and pretty stoked that I managed it. Waited up the top for Jasper then continued on. Stopped back at the car for a drink then started a second loop. Went the same way up until about halfway up the monster hill then turned and went up a not so steep, but much longer climb. Really hurt by the time I reached the top, again I managed to stay with Chris. Then looped back around to the car. Really good run and I feel like I gain a lot of fitness from the Ferny runs.

Thursday 20 March 2014

Neopolitan

Running club today, still on the back end of being sick, but a rest day tomorrow so should be recovered fully by the end of the weekend. We did a compilation of many different sessions tonight which was alright. This consisted of 1200's, Tabata and Kenyan Fartlek. Just Nick and I tonight and we started off solid with a 1200 in 3:53(3:15 pace). Felt really good at this point. Did a tabata next which was ok , but I managed to stuff up the timings so overall the lap was slow, but we were going pretty quick. Next was the Kenyan and we started off with 2 minutes easy, then really gunned it on the harder 2 minutes. We were flying around the 1200m track. Hit the wall about 700m into the rep and really struggled. Reckon we managed at least 750 or 775m we were going so quick. Ended the lap and we were meant to have a break, but Cheyne said do another, but 1 minute hard then 1 minute easy. First hard 1 minute was really slow because we were still recovering from the big 2 minutes. Then again we really pushed it. Glanced at my watch and we were on 2:30km pace, quite sore after this, recovery then a quick sprint to the finish. Sore after this session, but hope to keep up the quality work. 9.6km all up, then went on to soccer practice, so so sore.

Wednesday 19 March 2014

Easy 5.6

Today did an easy 5.6 after school in the heat. Felt alright, much better than yesterday which I'm stoked about. Time was 28:59. No worries.