..the 5.40/2.40 bogey

..when i went back to 'adult' running(over 12) my two times i wanted to beat which wuold become bogeys for a few years were the 2.40 800m and the 5.40 for 1500m.
it took 3 years for me to go sub 2.40 and have got close to teh 5.40 (5.41 and 5.40.x) but just couldnt get past the bogey...
..well today..i told the bogey to back off.i decided in my head i was going to beat it.... was not overly happy in the warm up when my legs felt heavy so extended the warm up. dcided to go out harder as i keep losing it in the 2nd and 3rd lap
first lap 86s(yep..) then 93...dont know what happened, think i was DAYDREAMING, but the stupid thing was i felt like i was working
so 2.59 at the 800, then 92s so 4.31-wanted to be below 4.30 at this stage so tried to effect some sort of kick, not really happening but did 66/67 for the last 300 and came home in 5.37.5 by my watch so could be 2.38 low or 2.37 high

then off to jav to officate...dont ask..am PISSED off
..then straight to the 400 without a good warm up(too busy officating) hoping for 68low, start was dreadful, had SERIOUSLY forgotten how much it hurt to startt in the blocks, grimaced sucked it up and tried(and i stress tried) to run fast...
legs felt like they were going to buckle-felt very much like i had run a HARD 1500, anyway 69.12. its not a bad time, but i should be faster
.No excuses though, my legs just didnt do what i wanted....lol

anyway am home now, having a wine to relax, cant sleep, but need to sleep cos i have my boys for the first time tomorrow...aaaagh twilights- i do like them, but theyre also very inconvenient

feeling very pleased with the 15, it gives me a little hope of beating my pb in the 8 at the master...want to see a 2.33.x

oh and quite funny-went and told a lady my time-yep pb since i went back to running, but not as fast as when i was 12
"jo, youre body shape does change.....etc etc etc"
went for a cool down
i run up to her B, B ask me my time,
"jo whats your time"
5.37, an adult pb
"woohoo"
she's right i need to see the fact that im running well NOW, im pb-ing as an adult. Beating a 20yr old pb is nice, but i gotta get over it in the 15. 5.28 is not gonna happen/ the 800 may happen though...... 1 second off!!!!!!!!!!!!!!!!!!!!!!
contemplating going to the Nationals in perth, have checked that i wouldnt be humiliated, would kinda hang around the 5th-ish area? stu's not that keen, but i have said he doesnt have to come if he doesnt want to,
He's probably not even going to watch my 800 at the states(which WILL piss me off(a lot) since its my GOAL event of the year,(dont care in the slightest about the 1500) his junior athletes have their states at the same time...........................................

.aa good set

a good set tonight but i did ask for it to be 10x200s in stead of 12. i was trashed after 10
They were to be fast but not flat out. aim for 35ish
2 reps were 34.8 and 34.9 1 was 36dead and the rest were all 35s so it was a solid set. gave the hammies a good strecth-the right was a little tender
when i wetn for my warm up i noticed that my legs were super tired

oh 1500 on thursday and ive asked stu to let me try a different strategy. ive tried doing the consistent 90s laps to get the siub 5.40 and it just hasnt worked for me.
so ive suggested to stu that maybe i go a bit faster for the first 800(2.55) then think of it as a 300 followed by a 400. i am pretty good at being able to run 90s in the last 400 so its just a matter of being focussed for 300. i have been losing focus big time in the 2nd and 3rd laps... so may as well try something new anyway
so it MAY be a disaster but heres hoping for sub 5.40. i think ill run 5.38

got the 400 after it. im thinking 68.x ??? not sure. depends how much the 15 takes out of the very overworked leggies.

when the strategy above was suggested, stu's gone
...maybe you could come don the track tomorrow and do 2 laps at 88s....are you fricking kidding me...IT is my rest day!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! i dont run the day before a race

anyway have fun bellas and bellarettes-im back to work tomorrw

..a nothing day really

.. so a water run today after i got up and drove the lad to work.. it was quite good actually.. went by myself and just wanted to have a think..
an extra $300 per fortnight(which is a lot) would halve the time it takes to pay the loan off..
ive been doing number crunching obviously...lol..getting back in the swing for school

didnt get much done today apart from that and the usual domestic chores and i also decided to be a nice gf and also go and pick stu up from work too, before i drove him to the track...lol

i told him today that when he gets his locence back, hes taking me out for dinner and im getting drunk while he drives....haha

oh but the glutes feeling not so sore which is pleasing

..an enjoyable sunday run

..okay so there was no run yesterday- my glute was way too sore after the nerve massage from friday.
oh havent i mentioned this. soooooooooooooooooo pleasant. Nars was working seep in teh hammy and has gone -gee i could work on this for the hour.and then she's like..OMG how tight is this nerve here, and then the lebow cam out. I have never had the nerves worked on before. it was HELL..and then with 10mins to go- what do you want me to work on..mentioned my glute issue and she again did the nerve. for the next two days it felt like i had sciatica(and not pleasant)i took some anti inflamms as she told me it would inflame for a couple of days
Yesterday i struggled in my walk for 30mins, it was hurting down my leg as well

anyway was feeling better today, legs just sluggish(whats new) am in the building phase and a massage works hte leg like a long run. anyway 13kms in 78mins, had to wallk/run for a bit in the last km as the girl i was running with started to struggle
it was generally enjoyable though and then i drove stu to corio so he could watch some of his athletes(who did very well too)
-also my friend in hospital is in a stable condition which is good but has not regained consciousness yet(was in an induced coma)

...yeah nothing great and a DNF

...stu and i seemed to think the BEST preparation for the 800 tonight would be if we had a very large night of drinking the night before and going to bed after 4am, and rising again to drive him too work at 7am!
WELL ITS NOT THE BEST PREPARATION>>>>>LOL
OMG how tired i have been all day. HAd brekky with my dad and hten someohow managed to make it home without falling asleep, there was a bit of faceslapping going oon though when i was driving alone!
got home and my brother(the cause of the extended drinking session-no we didnt drink til 4! just talked til 4) was extremely bleary eyed. managed to sneak in a 3hour sleep and i can tell you it WAS NOT enough, so had that tired-y not feeling well malaise all afternoon and at the track tonight.
Stu wanted me to run sub 2.40, well when he ran 2.39(he is faster than me) i started to be a little bit sceptical. The girl i train with(shes on the outside) ran a 2.34 which is ACE for her. i knew it wasnt to be pretty today when i did my warm up and the legs felt pretty flat and heavy
...and as much as i hate this expression, all things considered, a 2.40.28 is not terrible

it is after all th 2nd fastest i have run at shield comp, so ill just suck it up and be pleased that in the state im in , that i ran a 2.40

then i was considering the 3km, stu wanted me to run 97s but i thought 100s and after the first lap i knew 100s it was... i had also put the disclaimer on that i really wasnt sure if i wanted to run 3km and would make the decision after 2laps. was sitting pretty much on pace and just started to drop a little, there were over 100 ppl in the race which was kinda nnoying me, i got a stitch, one of my friends got sent to hospital after being hit in the head with a hammer throw, and i just didnt have hte HEART for it so decided to drop out after 3 laps. i knew it was the right D, but i think it may be my first DNF????
anyway going to bed shortly as im sooooooooooooooooooooooo tired its ridiculous. happy enough with todays performance, am hoping that my friend from my old club is ok, she is just one of the nicest people you ever meet :(

...back at work for stu

..which meant a VERY early start for me so i could drop him at work, we left at 7am...eek havent been up that early since dec12

..then off to school for a bit, then off to my freinds house at 9am and stayed there til 2.30 with her and her rugrat and then picked stu up on the way home, hour at home and then off to the track.
was a bit concerned abuot my niggly hammy and then while i was warming up i had a very solid achilles but then strides drills etc and it was actually ok
set 5x300s at approx 57-58 with just over 2min recov and one was a 3min recov
ran 59, 56high, 55 high, 55dead, 56high so training consistently on these stupidly tired legs. How ridiculous is it that a hard session can only be 5km in the training journal...lol..oh and the 6th straight day of running, yay REST day tomorrow before racing on thursday

so a good day all in..trying to stick to lite n easy but i am getitng hungry(must be the training ..lol) and then now im having a wine..d'oh willpower of a gnat

anyway..not holding out too much hope for the 800 this week(will try not to be disappointed) the legs arent fresh and the eye is on the goal race for march...keep telling yourself that jo! cos i got way too annoyed with my 1500 time, and you can only try..

..not surprisingly the hammies are feeling hte effects of the flat out reps(last 2) from yesterday.
70min run on the flat today. 50-65min mark, was feeling pretty damn tired but apart from that, it was fi ne-heavy legs but to be expected.
as the day has worn on though, the right hammy has got more and more sore.hoping it is just a niggle and will feel better tomorrow

had a full body massage-not like a normal one though, it was one of those chinese places so head/shoulders/neck/face, then back, legs werent given much attention-they were given some, and the arm massage was interesting, it certainly hurt in places, and they do the palms etc.

Not something i would do every week. am looking at getting a prettu intense leg massage on friday

..i feel the need for speed

..yep today was a speed session and
YEP today actually WAS a speed session. Having a nice tailwind sure helped but i was still moving along nicely.
The plan 2x150 walkback recover, a little faster than 800 pace, 3 min rest, then 2 a bit faster, then 3min rest, then 2 flat out
okay so here goes
25.5 which is 17s/100m or 2:16 800 so yes a tad too fast -but there was a tailwind
25.32 which is 16.88s/100m
then nice rest then off again, this was supposed to be a bit faster
23.8 which is 15.86/100m
23.52which is 15.68
then toliet break(thank goodness so longer break-and joined by someone who was chasing me-this made me work hard!!!!!!!!!! OMG
21.25 which is 14.16/100m -dont forget tailwind
21.5 which is 14.33/100m
i miss this kind of training. this is RIGHT up my alley. maybe i should get back to 4/8s next year instead of 8/15s

anyway nice rep set, was happy with those efforts...legs a bit wobbly at the end
2 flat out reps with not long recovery is tough tough work! -but short work is WAAAAAAAY easier than the long stuff

..yes andrew, you are correct

..i didnt suck anywhere near as bad yesterday as today....lol....just kidding

you are ocrrect though, i am a very hard taskmaster and i was just extremely disappointed w=ith my time yesterday. it needs to be in perspective....
started lite n easy today, broke it for dinner only(as we had a guest over, so decided not to start alcohol free 2 weeks til tomorrow now, only having a couple though
..this morning stu has gone okay where should we run YY???? no thanks-dont wanna drive for an hour..
and besides FRIDAY has always always always been my rest day...not so today! because i rested on wednesday :(
anyway the only fair way to describe today was that it was a complete slog and one of my worst runs ever. i knew in the first 500m it wouldnt be pretty..had to have a couple of walk breaks..OMG my legs were over it, breathing too ragged and just not pleasant-anyway made 9 laborious kms...ugghghhhg

and then we picked up stu's boys and then took them for a 'nature' walk for an hour along the creek..saw a couple of bunny rabbits, then a freind of stus came over and cut his and C's hair and then we had dinner, they had steak, i had fish but i did also have half a sausage(naughty!)

but excitingly im getting to do some real speed work tomorrow.... 150s and the last two are fast!!!!!!!!! yay that should help the leggies remember what their fast twicth muscles are for as they seem to be in hibernation at the moment

..shield AND i suck!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

...shocker of a run..aim 5.38 with laps of 90..okay there was a wind and it wasnt very nice but the legs just never felt good. i was overtaking people, i was working hard, really i was just SHIYTE.. 7 s slower than i ran last time..... it made me annoyed so i figured no speed for the 1500 so there wont be speed for the 400 - and instead took advantage of the the masseuses we had for the night for a light rub down...
first lap 90, 2nd lap 94(what the) 3rd lap 93..double what the? amd finished in fricking 5.48!!!
at least the last lap(i heard 4.17 at 100 so i did do 91s in the last lap) but my middle 700m just SUCKS
i knew that i wasnt going to hit 5.38 when stu only did 5.37 and he trains faster than me

anyway, it was what it was and that was shit.

my legs need to adapt to doing 40kms a week(i know its not many but they are just heavy, there have been lots of quality sessions) maybe im just soft, i would love to be able to average 45-55kms a week but my body just cant hack it
in context, the last 4 weeks will be 167kms
4 prior 84kms
4 prior to that 104 so it is a bit of a hike..not making excuses, tonights run was me, just didnt happen..
anyway having a wine before i start lite n easy tomorrow(have put on 2kgs, maybe thats why im so shite)
anyway not overly happy, and as a result am not going to race the milers on sat as im too sh%t

..i was going to listen to ewen

ewen told me itd really shock the be-jeepers(or his words to that effect) if i did a set didnt complain and then walked away and said that was easy
WELL, i didnt quite manage that!!!!!!!!!!!!!!!!!!!!!!!!!! but i was thinking abou it, when he said we were doing 6x400 at 1500 pace which is 90s laps, pretty cruisey! yeah baby!
and then it was gonna be 34+ and im like 'crikey mikkey; that doesnt sounds good, and then the cool change wa gonna come thru and then there was fricking WIND, my FAVOURITE....NOT!!!

instead of bemoaning my fate, i went easy,so stu, if hte wind is ridiculous will you change it to 300s, no,hmmmmmm ill wait till the track to re-ask
..meet up with dave, whilst we walked through the wind, so jo, have you already had words with stu about reducing(he thinks im a sooky la-la) yes David, turns to stu...he says..adn i told her NO, i wasnt perturbed which was bizarre.IM USUALLY very perturbed by this sort of thing
the reps were 84,86,87,86,86,85
i sat in the front on the inside 5of the reps, making A sit on my outside and two people take one rep into the wind. My pacing today was crap, first 100 was 0ut but the rest was okay.... felt VERY VERY strong, no speed in the legs,the 400 this week wont be good!
ummmmmmmmm whilst i bent over double at the end, i kinda found it relatively easy, maybe i WILL run a good 1500 on thursday, unfortunately im also racing an 800 on sat and stu is NOT giving me a rest day hte day before(mr poo poo head) plththht but he doesnt value the little meets(its a coach thing, i hang on the little meets, as i said to stu-they keep me motivated) its different if im elite! and we all know im not
anyway, ill do what im told, my goal is march, ive gone sub 2.40 for the first time in shield,already did a 2.34.99 in oct so its going well and unfortunately the gold medallist from last year in the masters(20s ahead of us-she is WORLD ranked-top 10)) is injured and she is SUCH a lovely gal, but not sure if she will even compete, and i am a SLIM chance to be able to go with the silver gal from last year(but dont know whos coming up) so this year is a good year to FOCUS!

..someone is looking after their little back

..i went water running this morning-which always helps my back. had someone with me which always makes it better, then straight off to pilates..fortunately i realised before i went to pilates that i had dropped my bather bottoms on the ground, yep in full public view!!
then off to pilates class....
..and dry needling, prety sore too.quite tight...they were left in for about 40mins, not very comfy and for the last 10mins i was having a spasm/twitching in my shoulder which i just could not get rid of

anyway a day of aircon..thank goodness

.noooooooooooooooooooooooooooooooo!!!!

..so i opened my eyes this morning and stu goes... we're going to have a bath together jo..and ive gone really? and then all of a sudden i went nooooooooooooooooooooooooooooooooooo!!!!!! i realised he meant an ice bath, then i scowled and cussed for a while, told him i didnt like and wondered how long i could do this for? lol
then off to the you-ies for a flat long run. Given it was to be a little warm, we got there half hour b4 everyone else,stu,D and L toodled off and i did the 3.2km grehound(last 1.6 up a small incline but my pooor tired leggies let me know about it! yes sorry to belabour it but am still running tired EVERY run! then joined up with the group and we did a very boring and flat run(but necessary), one of stu's juniors struggling today so i took the others(only two) and kept chatting away as one of them wasnt really doing it easy(lauren was fine.., bay just breathing a bit ragged) so 17.5mins by myself, another 54 with teh group, then dragged lauren off so she had to do an hour all up... yeah the legs were heavy

then home..mr poo poo head made me stop at the servo and sulky gal may have crossed here arms and said...im not paying for ICE-and even tho she felt like sticking her tongue out like a 3 year old, DID NOT! hehe
anyway, whilst we would have fit into the bath, my legs would not have been in the water so we alternated. I left my socks on(which helped) and put a long sleev tee on,,,yes yes im soft..but i get so damned cold!!!!!!!!!!!!!!!! i did one minute then out then 2minutes.... lucky stu doesnt read my blog anymore cos not sure i want him to read this...... ummmm my legs felt pretty damn good afterwards! oh and i made hte hige declaration that when racing consecutive days i would ice bath it UP! errr yes that was not me, that was the chattering lips person who was delirioius...eek
anyway, then a nap and some cheese and dip and off to the brook for some din dins... and i did the ;good girl thing'
stu notice that some guys parkers were on..and im like well ill just go and tell them..he gave me a look and went OKAY then... so i toodled off..the guy was in a handicapped park(would i have done it anyway(yeah probs)) and told the bouncer
um thats about all banana heads :) and ps thats actually a term of endearment that i use all the time! it has taken stu a LONG time to get used to it... K, his youngest sometimes says, im not a banana head, a muffin head?no,a spiderman head(or other thing to his liking).YEP! its quite cute
and yes i AM THE most mature person on earth!!!!!!!!!!!!!!!!!!!!!!!

..now where did i put it

my purse that is...long time readers will know i have an insane talent for losing things (especially my purse) ive always been pretty lucky, twice at highpoint i got called over the loudspeaker to come and collect...(and i wont even go into the number of times drunk i have lost it!!!)

anyway, at highpoint seeing the movie about the dead girl(which was reasonably good0 thinking we were going to get a free movie, one of my students gave me a $30 village voucher so we go up, slide it under the counter.....errr sorry we're hoyts not village...... d'oh!!!!!!!!!!!!!!!!!!!
then i demolished a bucket of popcorn(left a tiny bit in the bottom so i can t be accused of eating the whole thing...lol..
...but rewind to ummmm 10mins before the movie(i thought i was being a real SAVER(was already congratulating myself about this feat) by going to safeway and buying water there instead of at the movies)..went to a couple of shops, health food place, priceline,am 10m away from the movies..and i have that moment of
...hitting my pockets to see if there..like my purse would fit into my pockets,,, then stu.... do you know where my wallet is???????
...sigh.... no jo..you mustve left it somewhere(and i believe there was some significant eyerolling...deserved tho
..so im in a TIZZ going which shop, safeway, priceline, or the nutrition shop, not at PL, go to the nutrition shop and hte counter lady has my purse opened(looking for a way to contact me) and ive gone..OMG theres my purse
..it was quite funny... she's like Im sorry it must be weird someone going thru your purse,,,, no not at all...i know you were looking for ID ...anyway i got it back...YAY all in one piece
...AND stu didnt even give me a lecture...he looked like he was gunna and i came out with the old quip "all's well that ends well" hehe not much you can say to them apples ;)



oh yeah 40min water run with 3 x 4min efforts with 2min recv.... put a bandaid on my , still unhealed and scabby hand' that lasted one stupid lap... d'oh, so the wound got very wet and crinkly and is trying to scab up properly again..

plan for tomorrow-no falling over jojo

and now i think its plenty time for miss j to have a champers

see ya later alligators and alligatorettes..hehe i do make myself laugh

..gotta love 'knowing someone'

..so with our latest water disaster :( we 'know' a plumber(stu used to train his kid for a couple years) he came over and spent probs houor and a half(plus talking) starting to fix our issue...
its scary seeing your tile crumble onto the ground as it is smashed with the hammer...but cant i just put my head in the sand and go 'la la la la la la la' hmmmmm apparently NOT
-APPARENTLY that is being an adult..i HATE being an adult sometimes. i want to stamp my foot and swear and be in a bad mood about it(well i guess its called a tanty-not unlike the one K had at the track the other day....LOL
-anyway YADA YADA YADA,,,nlah blah blah(well thats what i heard anyway...hehe, have you seen that simpsons episode? you would know if you had,...gee im HIGHBROW TODAY am I not?
we have a hole in the wall, but we think he may have fixed it but we wont know fully for a week-oh and our lovely freind who REFUSED to charge us also fixed the pressure in the other bathroom-woohoo
-then off to the track where i tried VERY freaking hard NOT to punch stu when 3 times he made me reverse because i wasnt 'in the lines enough' ummmmmm there are 300 freaking! carparks and nowhere near that many people coming...i reckon if you are a points demon, lose your licence and your gf has to drive you everywhere for the next 6months, you kinda should suck up the 'this is how you should be driving' comments...... again a tanty looked good at this time, but i refrained...just!!!!!!!!!!!!!!!!!!

running----
proposed set 6x300s at 800 pace so around 58-60 was the goal. The first 120 into a bit of a headwind... and yes i did query this but to no avail!
i also did NOT get sucked into the racing game that my usual training buddies did, and my they paid hte price in hte last few reps. They were 10m ahead of me and i hit my times EVERY time and behind me in the last couple
anyway 2 lots of 57.9x and the rest were 58.x so considering how tired my legs were(my strides were ridiculous) and a few wobbly leg moments, i trained very solidly. it did even put me in a better mood.well i believe the scowl had lifeted anyway....lol
-then home and stu made restitution and got back into the good books by cooking my bro and sis in law a great roast chicken roll dinner, yumbellina
- a few wines, and now browsing the computer.
I think i might run a good 800 later this month! im training at least as fast as the end of last year and i have literally run 13/14 days and my legs are DEAD. rest day tomorrow
ciao monsieurs et mademoiselles, a bientot

..tuckered out little jojo

yes i know that its a real theme this me being tired business, especially since im on glorious holidays for a gloriously long time...lol but OMG, tuckered out little miss jo
..we went to anglesea with stu's rugrats today to meet up with his folks and his sister and her 3 gals
my stooooopid hand is hurting..the stupid sore is kinda healing and feels unstretched..ie the skin is pulling too much
so 195kms return trip,only ONE yell at each other during the drive...lol..
oh yeah the day started with stu FLOODING our freaking bedroom(not his fault ,we have to call(as he told little K) the water dr(aka plumber) so there was much ripping up of crapet, cutting of underlay,and not surprisingly cussing and swearing!!!!!!! so we didnt get time to be very organised ...oopsies
...then its off to the track...was going to be 800s but
a) we were stuffed and b) it was super duper(duper) windy so was cut back to a faster set
6 lots of 600s which were 200 in appros 38-39,200float,200effort
OMG-the first rep was insane, my legs just about buckled and stu and i hit about forty.the second was getting better. By the 3rd/4th i was actually getting stronger and stronger overtaking one of them..after the first couple, he 200s were 37/38 and a few 39 for the after float rep
-easy 30mins tomorrow-no wonder the damn leggies hate me

and then home.poor stu had to rearrange carpet, and well hes no carpet layer :( but he tried.so calling a plumber tomorrow for the shower which is leaking through the damn wall!!!!! which i cannot afford and it makes me not want to own a home(even though i know i love it)

...oops shoulda made that resolution

..gee resolutions really do work, this time last year i made a resolution to NOT fall over...
Well i kinda didnt make it this year and yep, 3 days in SPLAT!
went out with gfs last night and cant believe how much wine we demolished...lol then up ready for teh 75min run........
drove to the YY and then set off for what had been decided the first 60mins would be tough-it was very very hilly, walked a bit ran a bit..the downhills were super tough on the back, i was trying to stabilise my core as strongly as possible, then finished the first section 57mins 9.4kms
-the stu and D went off for their next 35min jaunt(so they could go a bit faster) meanwhile i thought i would meander around..OMG my legs were sooo tired, i had to walk the end of a VERY small hill(well its not that small but ive never walked it before) back into a trail and obviously not paying attention, thudded onto the ground. my usual falling tech nique is to tuck the shoulder in and try to roll, but there was no rolling happening. Instead i stuck the arm out and just hit it...elbow is quite bruised, a hit the upper outer thigh pretty firmly(its alittle bruised) but the grazed hand is quite sore really, been stinging a LOT..yep fun shower, yep fun putting betadeine on it- but i have to be super careful bc we all know i am very prone to cellulitis. ill be surprised if it doesnt get infected, was quite dirty and it was a few hours before i could get the betadein on it
..i told you stu was trying to kill me..he ran me to exhaustion and i toppled over...lol.. i think there was a stump or something
no detox yet- we have the boys and its not exactly promoting healthy eating when you only have
juice for 2 days so will wait til friday
anyway let me state this emphatically..my new years resolution includes not falling over again!!!
well done to Em on a great effort at two Bays..ps Em when you read the forum, you'll note that im not doing hills this weekend at YY.if youre still keen to come let me know

This is the year that was and 2010 goals

2009 was a good year for me.

Injuries: i managed to stay injury free for the first time in years. The back was as usual a pain in the ummmm back.....but am working on managing it

Running: i would like to thank my coach(and bf) for his unending support and constant listening to my over analysis of all running related matter.(i can be somewhat obsessive at times) He was very patient(mostly), and got me to achieve a LOT

kms 1603 which is less than last year, but i did have to peak twice march and oct which is unusual with the world masters games



in the 2008/2009 summer season i ran slower than the season before and only cracked sub 2.40 twice with 2.39.x and 2.38.x

bronze in the 800 and 400 in the Vic Masters State Championships



Cross Country:

-terrible run at Jells 6km 28.27 (but a 6km pb over

-great run at Lardner-very hilly and pb'd over that distance on any course (18.09) for 4km

-great run at Sandown-long term goal of sub 45mins for 10mins reached 44:35 (and beat stu.lol)

-ballarat 15km- enjoyed running first 10km with Em and then raced last 5km 74:33-

-Coliban new 5km pb(even though 5.1 hilly kms-up and down) 22.02

-bundoora shocking run (very windy-ran badly) 8km in 38:25

-great run Geelong(6km pb over any course) hilly/grassy 27:31 (

-great run sandown 6.2km road race 27:27 47s pb

-disappointing run at Tan relays 17:18 (15s pb)
so pbd 7/9 races, cant be unhappy with that.and pretty big pbs too-apart from tan most were>30s- 50



2009/2010 summer season

-sub 2.40 3 times already this season

-sub 2.40 for the first time ever at Shield comp
-already faster(twice) than last year

-7th at the world masters Games 2.34.99(3rd fastest run EVER 0.9 sec away from my long term goal)

-2.37.0 at Milers is the fastest NON CHAMPIONSHIP race time ever(including as a junior burger)

-5.41 in the 1500 is faster than last year

-31.15 in the 200 is faster than last year

400-disappointinlg only managed a 69.x this year(not true did a 66.x in march) havent done a good time in the pre xmas shield



So running wise 2009 has been a fantastic year. XCR08/9 was better than expected, with me being in the top team for the club most weeks and me beating people i didnt expect to beat. pb'd a lot of races and hit the long term sub 45min goal



2010 goals

-to stay injury free

-to better manage my back(this is PARAMOUNT-as i was in denial/ostriching for 5months this year and was in a significant amount of pain for TOO TOO long)-but have already told school that i wont do the camping section (which is when i hurt the back which continued for 5 months!) and im having dry needling(EEK) every two weeks for the entire year..sigh)

-to get to 60kgs

-to run sub 2.34.1 in the 800m at the Masters(long term goal and reason for return to running 4 years ago-might be coming to 5)

-to run a 1500 closer to what i should be running...sub 5.30s( year after beat my 5.28 pb(when i was 12 years))

-to run sub 44mins at sandown

-to run a 5km in 21:30 or less

-to run a 30.xx 200m

-try to maintain slightly higher kms than this year

-to drink less

-to appreciate the good things in my life and to to not FRET so much

i have to say i think stu and i do the coach bf/gf thing quite well. i try to think of him as two different people at times