Anti-Clocking The Tan

Picture it, Saturday morning. Hot,humid, just clearing from what seemed a perfect winter storm.. This is February mind you. Melbournes Tan Track, has the allure to thousands, and this day was no different. I was there meeting my training partner Michael. Meeting point, the pillars of Wisdom. Funny name, as i didnt see much wisdom in being at the tan at 8am on a Saturday, possibly being stood up and having to do the session on my own… My reservations were not founded, Michael arrived only 15 minutes late. And with some friendly banter, we set on our short but efficient warm up opposite the tan along the yarra. We followed our usual route, running Bridge to Bridge, a small but effortless 2km loop. Back onto the tan, we worked through a series of dynamic running drills, finishing with some short accelerations of 50m or so. As the sun started to peak through the morning sky, the air thickened with warmth, but had the feeling, rain could start to fall at any moment. We were as ready as we would get for this session. Time to start. The session was simple in design, but tough in execution. Starting from the Pillars, we would go against the conventional way to lap the tan track, heading gradually uphill until we reached the crest of the anderson street hill, a distance of 2.5km. Michael and i would then regroup at the top as planned, jogging down the hill and back to the Pillars for the next effort. The session required 3 or 4 efforts, and with beaming confidence and focused on the task at hand i was ready to tear into the run. Waiting for a break in the constant flow of human cattle that is the norm for the tan, we set off. A little too quick as usual, but i soon found myself settling into a smooth comfortable pace as i tackled the first rep. Soon i no longer heard Michaels footsteps, and i continued to surge forward, past the Shrine of Remembrance enroute to anderson street. With the tan track now shaded from the sun, there seems a sudden influx of walkers and slow joggers, making my finishing surge with 500m to go quite difficult, as im more now playing frogger than running, dodging and weaving as i go. Around the last corner, tough last little uphill to really test the body, reach the top of the hill, hit my watch. Bang, 8:11 for 2.5km uphill. Thats a good start, felt i started hard, but didnt feel that quick for most of it. Hope thats not a bad sign. Interesting, Michael stops at the corner, hope i didnt dob him in, but i later found out i was right to finish where i did, not him. Not only that, he ran 8:23 to that point, needed to lift. The jog back down was very comfortable and he talk a moment at the pillars for a drink before starting the next effort. Sucking in the deep breathes, so warm, sweating at an amazing rate. Lets get this done. Again i took off super quickly, opened up a gap even faster and felt much more relaxed in my quest to beat the previous time. Iknew all along this time would be faster, legs had come to the party now, fully heated, heart and lungs worked efficiently without being overworked, but the last 200m with a sharp turning uphill finish slowed me somewhat more than the previous effort. Perfect result though, 8:09, faster than effort #1. Unfortunately Michael wasnt able to do the same, running 8:46 to the corner. My fitness has come on leaps and bounds of late, which was shown in that 2nd effort. Running myself into the ground, and still able to push and push and push until the end. Also speaks volumes of how my mental strength is improving too, from my solo effort in the 1500m to this tan session, theres just a hunger to improve and win (mostly against myself) at all costs. There is no giving in to that. Jog back down was a little slower than previous, but there wasnt any enfaces on that. Was feeling the session in my legs now though, this 3rd effort was going to be tough, but i had a burning desire to match my previous efforts, which id have to do in my races to come. The 3rd effort started all the previous 2, but this time the wind had picked up, forcing me to work much harder than i had earlier through the first 1km. This didnt discourage me at all, just another challenge to tackle, i did however feel i was going much slower than the first 2 efforts, my legs were starting to tire, and it felt my speed was slowing. One last push, one last effort around the final bend, gave everything to the top of the hill, and amazingly ran 8:14, yes my slowest, but not by much at all. Michael finished in 8:46, being as fast as his 2nd effort, another good sign. Jogging back to the Pillars, i decided i was happy with 3 efforts, knowing that another attempt may result in a below par time. Michael had to rush off, so i preceded to run a ‘normal’ lap of the tan as my cool down. 16.4km total, a solid mornings work. My coach trained separate with the younger side of the group who did a series of 900m efforts, but he was more than pleased with my session when we spoke upon completion. Everything is on track for a great 3000m in just under 2 weeks time at the state championships… Cant wait for that.

1500 metres of fun…..

I think i may have run the best race ive ever run. The main focus was my own time, didnt care who i was up against, and i ran accordingly. I did however have a go at winning it. I surprised myself by kicking at the bell, driving hard to lead from start to finish. My run for winners glory came to end with 100m to go, when i ran out of steam. I ran 65 sec for the last 400m and got beaten. Nothing i can do about that…..

Bolted off the start line like someone who knew actually what he had to do, and wanted to start on the front foot. Probably shouldnt have gone through the first 100m in under 13 seconds, but what you going to do. My goal was simple, 64 seconds for each of the first 3 laps, then 48 for last 300m, its what it would take to run 4:00. First 400m, bang, 61 seconds, too quick, must slow down a bit, save some energy John, second lap, bang, 67 seconds, back on even par, now push. Through 1200m in 3:15, crap, another 67 second lap, not too plan, no matter now, too late, just got to push. Still relaxed, still driving hard, still leading, bang, 200m to go, im going to do this, wait, i hear footsteps, impossible, im flying. Swinging round last bend, cant believe it, im being passed, no matter, push harder, bang, staying level onto the straight, arms stop driving, leg turnover slows, knee wont lift, a gap is forming, the breeze now seems stronger than before, straining for the line, leaking time, last 50m seems to take forever, compared to earlier speed, i now feel like im going backwards. Hit the line. Finished. A p.b. Didnt die wondering. Proud of that. But where did that guy come from. 65 second last lap, and i lose it. Hat off to him. My time 4:06.6, not the 4:00 i was after, but for now, an insight, an insight to what i must do to go under 4:00. I cant run 61,67,67,51. More of a tune tuning approach rather than an overhaul, next season, the sub 4:00 is mine. Just another step closer to a 4:00 mile,lol.

My running Breakthrough

It might not be too noticeable to anyone but myself, but things have seemed to turn positively for my running the last few weeks, roughly around the time of my ill fated 5000m in late january. Results not just happen, no matter how well you think your training has gone, if you relax for a second, and take that for granted, you will fail on race day. To everyone else, the time i ran (15:58.7) would be expected by most as just another good run by me. Na, not buying that. And since that race, instead of letting the frustration that was plain to see on race day consume me, i just simply got back to training and ran like i had been the previous 6 weeks or so. Yes, i had a point to prove. But to nobody but myself and my coach. My running since has seemingly gone up another gear, to a level i thought i was still a ways short of. Ill fill you in on what im talking about. This is every run since the 5000m. Ill use a phrase  ive used a fair bit of late: I’m on a mission:

Sunday 30th Jan- 25.1km- 2:00:00 @ Ferny Creek

Monday- w/u- 4.25km- 20:00…. 3.2km- 10:27….. c/d- 4.2km- 20:00

Tuesday 1st Feb- w/u- 3.1km-15:00………. (1200m,200m jog,400m x 2)…. 3:28,48,68… 3:38, 51,70……….c/d- 3.2km-15:30

Wednesday- 11km- 51:42

Thursday- w/u- 3.1-15:25………. (5 x 600m)….. 1:33,1:34,1:36,1:38,1:39………… c/d- 3km-15:17

Friday- 15.7km- 1:18:04

Saturday- w/u-2.7km- 15:33………… 2km time trial- 5:47………. c/d- 4.4km- 24:42

Sunday- 20.5km- 1:30:01

Monday- w/u- 5.4km- 25:03………….. 3.2km- 10:19……….. c/d- 4.1km- 20:00

Tuesday- w/u- 2.1km- 10:00……….. (400m,100m jog, 100m sprint x 4)……..( 60,25,14.)( 61,24,15.)( 60,23,15.)( 58,23,16)………… c/d- 2km- 10:10

Wednesday- 8.8km- 43:01

Thursday- w/u- 3.1km- 15:01……….. Pyramid (200m,400m,800m,400m,200m with 200m jog between)… 31, 52,67,48, 2:22, 51,68,50,32…… c/d- 3km- 15:01

Friday- 7.1km- 34:35

Saturday- SHIELD FINAL- 1500m- ………………..?????? P.B is 4:08.3, wait for next post, it will have fallen massively.

TOTALS: 156.7km, high quality, totally aimed at 1500m in Shield Final for last 2 weeks of training. Havent missed a beat……….

…..Im currently making MY RUNNING BREAKTHROUGH!!!