Sunday 20th - Saturday 26th 2005

The week that was
Running
Sunday - Early start 625am as Amy work . I ran by myself started slowly increased pace slightly but just ran 85 mins around Centennial & Queens Pk - 11 & 3/4 mls
Mon - Ran after work in Cntennial Pk did 10k course.plus extra 2k. I couldn't believe I was running that quickly.It was hot & sticky but still felt good. I tried to put the brakes on but ran 10k in 41.37 happy with run - 7&1/2 mls
Tues - Ran after work at ES Marks with Tiff. Did 1k,8,6,4 &2 with 5m,4m,3m,2m recoveries. Ran quite well reps were 3.02,2.24.5,high 1.43,high 67 & 30.9 . Tiff was way in front & is going quite apart from a niggling glute problem..Tiff made the World Cross Country team which is a fine reward for her efforts.
Weds - Rest Day Lunch - Wts
Thurs - Ran after work hot . Did some (5) 1k's approx with 90secs rec at Gore Hill Oval. The oval was in rough condition but I was getting quicker as I got tireder . Which is a good sign that I'm getting fitter. Ave low -
3.18
Fri - Ran in the morning before work it was hot & muggy. I ran in the bushtrails near work. I started slowly but once I got into the trails sped up.I was glad I ran in the morning it was a hot one . 7mls - 48.09 plus some strides
Sat - early start 620am Amy working. Did 12 hills in Centennial Park near cafe. Finally starting to improve my ave was 42.25. I must be starting to absorb the training so getting fitter. 9mls
week mileage - 50 & 3/4mls good improvement hopefully 6k tempo run next week(if Amy not working next weekend) to guage my fitness.
Life
Had a good week.
Amy & Kieran stayed at May's place in Campbelltown on Monday night. So I went to the movies to see Million Dollar Baby which was quite a good flick. What is the world coming to Clint Eastwood has discovered a sensitive side. Tuesday I got up early & went to Clovelly for a swim. What bliss. Water was a little dirty from recent storms but the water temp was pleasant.
Took Wednesday off training as Amy had a day off work & we all went down to Bronte Beach for fish & chips for dinner. It is good to have the flexibility of a rest day to slot in where needed.I hit my head on a low hanging branch while walking the dogs late at night. No stitches required but just bled a bit.
Friday traffic was horrendus coming home as Waratahs game at SFS . Kieran fell asleep on the way home but was cool when he woke up.
I better get going. I still have the 2nd half of the StKilda game to watch. I know they lost but still enjoy watching them . Footy seaon not far away. Also the house looks like a bomb hit it. Kieran was throwing balls everywhere & pulled out all the dog & cat food & dog leads. Amy's new job at Balko Hills is really starting to pick up & unfortunately she is flat out . What a contrast to me. Hopefully she won't be too late home as it is a bit tough on Kieran . Thankfully she has Monday & Tuesday off . Kieran's vocabularly continues to grow . He is really keen to try new words & will repeat words back to you. He gets a bit frusturated when he knows what he is trying to say but we don't understand him. The boy loves his ice cream . He goes to the freezer & says ice & he just hoes into it.
Till next week.

Monday 14th - Saturday 19th February,2005

Easier week
Monday - Ran in the morning before work in Artarmon bushtrails a little sluggish but took it easy - 7mls - 49.0Tuesday - A very hot day ran at lunchtime at Naremburn Oval did 9x200 jog accross recovery averaged 33.7 don't think I could have done more than 12 reps in the heat.It is amazing how much harder it is to run when the temp goes up a few degrees.
Wednesday - Did weights at gym at lunch & ran in trails & felt quite good. It was a lot cooler today. Ran 71/4mls in 49.23.
Thursday - Had a long warm up & did 14 strides with a jog back recovery.. Felt dusty to start with but felt more comfortable the last couple of strides.Long warm down - 6&3/4mls - 57mins running all up.
Friday - Rest day from running did weights at the gym .56kg Bench x 5
Saturday - Early start Amy working today. I did 7 hills in Centennial Park . My first rep was quicker than normal perhaps I had a lot more zip in my legs being an easier week. Averaged 42.55 which is an improvement . I was happy with session as feel like I'm going forwards . 7&3/4mls
Weekly mileage - 46&3/4mls - Happy with the weeks training quickest hills & 200's I've done this year.
Life - Kieran has beenin particularly good mood lately with the exception of Wednesday when I picked him up from childcare. He was tired & irritable . The trip home felt like 2hrs & he fell asleep just before we got home so not a happy chappy. This was an exception though as we have been shopping after work & come home & watched little bear video before mum gets home late from work & he has been great.It was Amy & our wedding anniversary on Thusday but Amy was working late so we waited to come home at about 830pm & all had some rice & chicken.Kieran & I went to watch some cricket at Petersham this morning it was very sticky. He was great he went on the swings in the shade & even sat down with me & watched some of the game. I thought I'd misssed the sleep bus with him today as it took about 35mins walking to get him to sleep.
Great news on the car . I took into the garage on Monday arvo & it was ready for pick up for me to drive to work on Tuesday. So far touch wood it is going ok without having to spend a fortune on it.
Doing a 85min run tomorrow morning by myself. Looking forward to the training this week & hope to keep on improving.
.

Monday, February 14 2005

Finished a good weeks training on Saturday. I did a 6.15k xcountry tempo run with Sean Williams group in Queens Park. It went well I did 21.18 I was thinking anything under 2.30 would be ok. If I can handle sub 21.00 I'm on the way to some good racing.Had a run in Centennial & Queens Park with Tiff on Sunday morning. I ran early in the morning from work in the trails this morning. I will probably do some 200's tomorrow as part of an easier week. - Mileage last week 80.5k
Amy had the weekend off so the 3 of us headed to Clovelly in the morning for a swim . We went in the pool as heaps as heaps of bluebottles. It was a little overcast. In the afternoon we went to a BBQ in Randwick. Sunday we bought a DVD player & cassette for Kieran Jungle Book 2 . Kieran not quite resdy for this CD as yet. I'm heading home early today to mind Kieran while Amy works in the arvo. I hope to drop my car off at the garage this arvo so I don't have to drop it into tomorrow morning. Off to work by public transport what a bummer.Hopefully what the garage has tried will do the job & a new head gasket is not needed.

Kieran age 12 months
Posted by Hello

Friday,11th February 2005

I did 8x400 at Rotary a set of 5 reps 5min recovery then a set of 3 with about 1m50s recovery in between each rep. The track was in good condition after recent rain & very little wind which makes a nice change & the climate was pleasant too.I did the session with session with Tiffany & she was flying. I was quite happy with the way I ran I averaged 70.15 my fastest being 68.4 & slowest 71.9.My two best sessions this year have been track sessions with slightly longer recoveries than normal. An old track runner at heart. I made the mad dash back to work to pick up Kieran but luckily the traffic was good coming home over the bridge.Amy did not get home from work till 9pm but managed to keep Kieran in a good mood before mum got home. Although mum had a rough night with the boy last night . I feel a bit slack as I managed to sleep most of the way thru the whole comotion.
Kieran was really tired & irritable this morning after last night but once I got him in the car & off to childcare he was fine.It was my rest day from running today but I did some weights at lunchtime & benched slightly more . Fish & Chips at the local shop tonight a big outing for the family.
Tomorrow I hope to hook up with Sean William's group in the morning for a tempo run slightly over 6k xcountry. So should be interesting to tell me where I'm at. This was supposed to be an easier week but will end up run 80k . So luckily Tiffany is racing in Melbourne so I will take the opportunity to have an easier week to recharge the batteries.We are supposed to meet up Sean & family at Clovelly tomorrow morning but as yet have not heard back from him. Hopefully the weather will be kind on the weekend.
Amy is scheduled to work 7 days in a row from Monday hopefully she can get out of work on Tuesday. It is just too much & has a drastic effect on her. I'm hoping that she can fit in a few runs in for sanity.
Must go slightly early finish from worrk to avoid the traffic home.

Wednesday,February 9 2005

Finally get to post again after few days. I have had two days off work to spend at home with the family. On Monday I ran 12k early in the morning. I did the 10k loop of Centennial & Queens Park in about 43.40 . I was slow early but felt better as the run went on.
Yesterday was a great day . It was quite warm about 30c & we got up early & took Kieran down to Clovelly before he got to stir crazy. Amy & I took him on the pool for the first time & he loved he was kicking & shouting for joy. What a difference 12 months can make. His confidence level is rising.Today reminded me of how good it can be living so close to the beach & how much fun it would be to have us all spending time at the beach. Luckily the weather cooled down a little in the afternoon to make running a little more pleasant. I ran in Centennial Park around the lake with Tiff. Did 6x3minute efforts with 1 min recovery. I was off the pace a bit but put in a good effort & covered about 880m on my 3 minute efforts.
I had quite a bit of work to do when I came back to work today . I went to the gym at lunchtime & from the gym & did 3 laps of the bushtrails in Artarmon. I felt ok in patches . It was not as hot today so quite pleasant running.
What else has been happening more car trouble. I took to the garage at Clovelly & it had more work done on it. Hopefully the head gasket is not the problem otherwise big bucks. I watched some of the Superbowl on Monday & Stoke won their first game & scored a goal for the time in 5 games against the 2nd place team despite numerous injuries. Just shows anything is achievable.
400's are on the menu tomorrow at Rotary.

Sunday,February 6,2005

Out the door at 645am ran just over 17k down to the Park then 4 mile course & fence & then back home. Ran slowly early as calves a little tight but once I got going ok. Ran just over 7minute mile pace in 76.30. Amy had the day off work & we all went to the beach. Kieran seemed a lot more comfortable in the water which is good. I eaven had a quick dip for only the second time this summer. A bonus.We went over to mum's place for dinner & watched the end of the cricket. Amy & I have the next two days off work so it will be good to have some time together.Still got car trouble hopefully I can get into a garage asap & it is not a head gasket htat is the problem as suggested by the NRMA mechanic.
Will run a 12k tomorrow & tempo run on Tuesday to test what fitness level I'm at at the moment. Supposed to be an easier week this week being the 4th week. So I will do just two quality sessions & slightly less mileage.

Saturday,February 5,2005

It's been a few days since I have posted anything due to just being too busy. I have been chasing my tail all week with car problems . I have been to the mechanic,radiator specialist & auto electrician. Finally the motor mechanic is the one who will try & rectify the problem. Traffic has been a nightmare all week due to the circus on at Moore Park. Kieran was quite well behaved despite being in the car for the hour long trip. Although he did fall asleep on Thursday & understably was a bit irritable when he woke up & took awhile to pacify him.
After all the running around I did not get to run on Wednesday as a big thunderstorm hit just when I was about to go out. Having nearly been struck while out runnning years ago in Orange it is just not worth the risk. So I made Wednesday a rest day & decided to run on Friday my usual rest day.
I ran some 200's 18 in all at the oval near work- Naremburn . It was quite windy & I decided to run the other way which ended being a dumb mood as I started quite slowly.I changed running back the way I usuually run & my times started to be round about what I usually do. Averaged 33.85. After the run I went to the funeral of a former classmate. Despite the fact that had to meet people in such sad circumstances it was really good to catch up with some old classmates most of whom I had not seen for over 25 years.Even we don't keep in contact anymore it is a good feeling to know that we friendships we formed at school meant something to us all.The guy that passed away Mark Noonan had been doing it a bit tough he had not sen his kids for 2 years & had chest pains but did nt heed the warnings.
Had a longer than usual run on Friday to amke up for no running on Wednesday. I ran for nearly an hour in the bushtrails near work & did some weights at lunchtime. I was in the bad books for losing Kieran's toy monkey at the childcare..
Got up at 530am Saturday as Amy was working early at Strathfield. I did 12 hills at Centennial Park. They went ok only one slow rep the 2nd one which would have brought the average down if that one was quicker. Averaged 43 which is normal so that is ok.
Better go before K wakes up & try & watch the end of a video.

Wednesday,February 2

A breakthrough at last . My best session of the year yesterday. I did 6x400 90 sec s recovery on the tartan at Marks Field.Averaged 69.8 (last week on grass 71.7 Ave)& my fastest rep was 67.8 .Only did 6 reps as Tiff running GP in Canberra. This probably suited me as I'm basically as Middle Distance Runner. I felt good from the first rep & was able to keep it together . My slowest rep was 70.6 so consistent . Tiff averaged about 1.5 secs quicker but I just got into a rhythm & ran what felt comfortable for me. It is the first time I have ran on the tartan since September last year . As usual it was windy around the first curve just like it used to be all those years ago when Interclub used to be held there.
Had a huge thunderstorm last night & around midnight it felt like the whole house shook.Kieran woke up startled.
Boy am I looking forward to my run today. I have been chasing my tail all morning as the car is playing up again. I have been to the Radiator Specialists & then the Mechanic & no-one wants to take responsibility for the problems of the car. I hope I get home in one piece. Auto electrician will have a look at the car tomorrow.So the run today will be a good stress release .
Mileage for the Month - 336k good one be happy if I keep this up - no races

February1,2005

Had a run in the bush trails near work at lunch time yesterday after doing some weights. It was quite muggy & I was a little uncomfortable . A little tired being up with up with Kieran at 3am . I ran 12k in about 52mins so that was good. Felt like a cold was coming on having a scratchy throat but feel fine today.
I had some bad news about a former schoolfriend passing away a few days ago. It really brings you back down to earth with a thud. Even though I had lost touch with him quite sometime ago. I have been thinking a lot about him & trying to remember some of my childhood memories.
Had another rough night with Kieran. The night he sleeps all the way through will be a delight.It is blood curtling hearing him cry like he does sometimes.
Training at Marks today & doing some 400's with Tiff with 90 secs recovery & hope to average under 71 secs. Hopefully it is not windy today.