Another Step in the Right Direction

So it has occurred to me that I'm not so good with this blogging thing. Not that I don't enjoy writing, more-so that I only write when I'm sitting down with some clear thinking space, which in the last month, has been few and far between. In fact, as I write this first blog in a month, I'm looking over a new package that I've just received in the post, courtesy of The Running Centre. I love getting mail!

 I've just started working my new job. 30 hours per week. 8-3.30pm. Monday to Friday. Day off Wednesday. Which is perfect for running. I get up at 6am on Tuesday and Thursday mornings and put away an easy 8km run. The rest of the runs all take care of themselves in the afternoon. I've also started riding to work on Monday/Thursday and Friday. Not that a 10km return ride will have any benefit on my fitness. More-so to do with the wonderful toy Gemma bought me for an early birthday present!

In terms of running, things have been going from strength to strength. I've put together a month of 130-140km weeks, bar one week of sickness. The workouts have been great, and I've stepped up from 1h45m on Sunday to 2hrs, and 75mins to 90mins on Wednesdays. Steadily, I'm getting stronger. 


But the racing has also been going well. Two weekends ago we had the NSW road relays, 4 x 4km legs. Our team won by 1min50sec, and my second leg of 11min39sec felt really comfortable. Last week, the NSW short course XC. For those in WA, short course over here is actually 7.5km. Nothing like the fun 4km around the top of Perry Lakes reserve.


This race I was pitted against training partners Jeff Hunt and James Nipperess, plus a new and improved Brad Woods, Bradley Croker and James Kaan. Not wanting Kaan and Woods to be around at the finish, I picked the pace up between 3km and 7km, and by that stage, it was Nipperess, Hunt and myself fighting it out. The positions would end up that way, with a 6 second gap from Nipper to Hunt and another 8 seconds back to me. I was pretty happy, my first individual medal at a NSW champs.

Picture thanks to Gemma Lockley

                                                


So from here, its only 4 weeks to National XC. All that needs to happen is more of the same, and I think I will be in good stead to post a competitive race. Fingers crossed.  

Mission.....Possible!

Last August, a personal first happened for me. It was my first ever DNF in a race - to make matters worse, it was the National XC Champs. To pull out of the race, give up my chance of a selection at Ekiden Relays, and lose respect for myself and from others, I was keen to make amends this weekend. The race - NSW State 12km XC champs. The location - Nowra. The instructions from the Coach - just finish the race.

After heading down to Bulli on the Friday night and being accommodated by the Gregson family, I got to the course feeling pretty fresh and excited to run. It was damn windy, and a little chilly, but everyone was going to cop the same weather - I just had to get on with it.

As the gun went, a big pack formed around the first corner, and it stayed for a good 2km, as a result of the slow pace. Mark Warren went to the front, and no one challenged. This was interesting - usually in WA when someone puts the pace on everyone responds.

Picture from www.insideathletics.com.au

By half way through the second lap, I was sitting in pretty with Gregson, James Nipperess and Russ Chin, and Warren was still 75m ahead. It wasnt until the back hill did we pass Warren, and momentarily, I was dropped. But the boys relaxed down the hill, and I pushed forward - leading down the hill and through to the dipper. It was here that Gregson kicked again, and I lost contact. Going through with 1 lap to go, I was 10m off the back of the pack, and there was times where I thought I could get back on, but in the end, I finished 7 seconds behind Chinny - a result I was certainly proud of - not only finishing, but holding onto a quality lead bunch, and staying in the race for as long as possible!

Nedless to say, the long run today was tough - and its only going to get a bit tougher - 2 hours on Sundays and 90mins on Wednesdays being the norm from next week. But the bigger picture is what counts.

Three Weeks!

IT dawned on me yesterday, that after Tuesday nights session, it was the third midweek workout I had finished in Sydney, which meant that it was already into the third week. This came as a bit of a shock for me, as it still feels as we have just arrived and tried to get ourselves settled in Sydney.



Since being in town we've seen some pretty cool things. One of Gemma's best friends has moved over here for 4 or so months, and is working at the Sydney Biennale - a huge arts festival that is on until August. Frances is in charge of all the volunteers on the display at Cockatoo Island - a 20minute ferry trip from Circular Quay, and basically rides around in a golf buggy all day, telling people what to do. Sounds a fair deal to me! I'd encourage anyone in Sydney to get on the free ferry and check it out, there's some awesome displays out there from artists all over the world.

Finally yesterday, our stuff from home came. All 25 boxes of it. And a bed. And an easel. And out of all those boxes, we're trying to find space to put everything. The house is a bit of a jumble at the moment, but its starting to take shape, and it was great to finally spend a night in a real bed!

Running wise, things are feeling good. The work is hard, Saturday saw 6 lots of hill reps, where you run up about 350-450m, come half way down, and then sprint up another 100m hill off to the side, before returning to the bottom. Tuesday was a couple of long sustained efforts at sub 3min pace, with a 5 min jog in between. By the time yesterdays 18k run rolled around, I was ready to take the day off, but its amazing how having a group around gets you up for any sort of run. Its the kind of thing I missed in Perth - those runs that you don't really feel like doing, and not having anyone there to make you run.

Next weekend I'll face my biggest challenge yet - Nowra. The scene of my DNF from last years Cross Country Nationals, and home of the NSW State XC champs. I'll be interested to see how I compete the second time round - it definitely wont be a DNF!

New Start, New Life

Hello Perthians!

So it’s been a long time since I’ve written. And a lot has happened in that time. So ill try and condense it as quickly as possible.

Nationals was not my most memorable of races. The pace was slow early on, 8.33 through 3000m. The pack was tight, and I found myself in lane 2 and 3 for a lot of it. Then when the push came, it was a shove. Immediately the pace went to 60second laps, and over committing, I blew up, and finished in 14.29 – not even being the first WA guy across the line, with Roberto Busi running a 14:21. I realised after this r ace that I’ve got a lot to improve on, and a lot more confidence to gain.

Post nationals, coach Ken Green had me running easy 10miles every day, with a long run on Sundays. This proved to be a good formula, as by the time the Mothers Day Classic came around, I was feeling pretty fit, and won the 7km race in 21.20, beating home Aaron Patterson.

Two weeks later, I toed the line for the HBF Run for a Reason 14km, and after early challenges from Busi and Patterson, I pulled away at the 7km mark, running a 46.12 for an eventual 14.7km race. Pretty happy with both races, the biggest transition was about to come.

Two days after Run for a Reason, I boarded a plane with my girlfriend for Sydney. Not for a holiday, but to live. Moving over east has been something on my radar for the past 6 or so years, but its not until now that I’ve finally had everything right to be able to make such a big lifestyle change.

Settling in has been easy, especially with someone else there along the way. The last 5 days have been great, running with a 3.34 guy, a 2.11 marathon guy, a 3.41/14.04 guy and a great pack of others not far behind, and making me work every step of the way. The team environment that these guys have is fantastic, and I can see only positives coming out of the move.

Already I’ve had the chance to rep my new club, Randwick Botany Harriers. I jumped in at the State XC relays and ran a 4k leg for the clubs B team on the weekend. The A team, made up of Bart McPherson, Harry Summers, Jeremy Roff and Jeff Hunt ran away for an easy win, with the Sydney Uni team, which also had Team Green runners James Nipperess and Russ Dessiax-Chin. The B team came in a credible spot as well, and hopefully by the time that State road relays come around, I’ll be pushing for selection in the top team. It’s amazing that the depth of the club, and training group could speak for the depth of almost all of WA athletics.

Sunday (today) was the long run at Centennial Park, and although feeling pretty sore from the relays (a tough, muddy course ensured hard work), we churned out 26km in 1h45mins, headed to the beach for a quick recovery and then down to Clo Deli to have a bite to eat.

So there it is, the last month and a bit in a nutshell. I promise to keep blogging now I’m away from the state, so keep checking back!

Nationals Week - Tuesday

So the week is upon us. The week leading up to the National Athletics Championships, which double as  the Commonwealth Games Selection Trials. Whilst I may not be vying for games selection, the chance to test myself after a long summer against the likes of Birmingham, St Lawrence and McNeill is invaluable.


However, so far, not smooth. A bungled entry nomination has meant that so far I am not on the start list...with 4 days to go. So as I patiently wait to hear back from Athletics Australia, I cant help but be nervous. I should be in there, when are they going to call back, why arent they responding to emails - all questions I cant get out of my mind right now. Hopefully it all gets sorted out soon.


The morning began like many other, a trip to a coffee shop, this time Elixir Coffee Specialists in Nedlands - seems to be the only place I can drink coffee at these days, apart from when I am at work at Sayers. The newspaper has been littered with writings about the champs for the last week, and everyone in Perth is starting to get excited, along with Yours Truly getting a bit nervous.

9am update


After just getting off the phone from Athletics Australia, I have been confirmed to race. Super news, and I cant wait to get out there now and try and run a pb

After the coffee, it was off to the airport to pick up the Roff boys, then home for an easy afternoon yog. The legs are feeling good, nice and light, and ready for whatever Saturday brings.

Why I Respect Tony Abbott

For those who haven’t followed the news this previous weekend, Opposition leader Tony Abbott competed in the Ironman Australia Triathlon. For those readers unaware of what this involves, it’s a 3.8km swim, a 180km bike ride, and a 42.2km (marathon) to finish. To put this feat into perspective, as a full time training athlete, the farthest I’ve run is 36km in one go.

Abbots feat, however, has drawn more negative light than positive light. Paul Kelly from the Australian questioned whether it was a publicity stunt. The SMH declared it a publicity stunt, trying to combat Kevin Rudd’s image as a workaholic. Tony Wright of The Age thought that he needed to tone it down, and Malcolm Farr from The Daily Telegraph thought the pink lycra would help him earn the ‘pink vote’.

To add to this, news website readers across the country voiced their opinions that Abbott could better spend his time in Parliament, trying to lead his party, and that he would be ‘too tired’ to work properly for days.

Well here’s a thought all you naysayers and whingers. How about stop and think about what you did on the weekend for a second.

Tony Abbott, probably the second busiest man in Australia – MADE TIME to compete in an Ironman. YES, MADE TIME. He trained before and after work, and competed on a weekend. The message he has sent is that there is ALWAYS time to keep fit and healthy.

Being in the exercise and health industry, the amount of people who have this perception that they have a lack of time astounds me. How many of you have got home after work, and gone to the fridge and pulled out some food and sat on the couch for a couple of hours before dinner. How many of you wake up, watch the morning news for 30-45 minutes and THEN go to work.

It is easy to find 30 minutes a day to exercise. 

In a typical 9-5 job, its 9-5. So let me write a program for you. Wake up at 6.30. Go for a 30-minute jog or walk or swim. Have some breakfast and a shower. And then look at the clock. Its still not 8am yet. Still an hour before work starts. THERE is your half hour. “Oh but Courtney, I start work at 7am not 9am.” Easy, you probably finish at 3pm. Do it then.

Being someone who needs to run 12 times a week, there are times that I think it’s too hard to fit in that extra 30 minute jog in the morning before work. Or when I finish on Sunday at 6pm and just want to go home. But guess what. I still did my 90-minute run after work last night.

Tony Abbotts message is loud and clear, and he should be respected for his endeavors, and not knocked.  Australia can be fit. Australians can find the time. If Tony Abbott has the time, then so do you, Australia. Because we aren’t currently the fattest nation per capita in the world for nothing.  

The Three-Peat

The last week has been an interesting one in my running life. For the first time in the last few years, I was at a loss. How to win the WA State 5000m.

The last two years, with no disrespect to other competitors, have been fairly easy victories. 2008, it was at 11am on a Sunday morning that I trailed Todd Ingraham for 3.8km before closing the last three laps in 3m18 – recording a modest time of 15.38.

2009 was a different year. I ran from the front, knowing that I was the best in the field. I ran 14:52 from the front, with my stopwatch beeping on 15 minute pace every 200m, and ended up dragging Ethan Heywood through for a great PB for him at the time.

2010 was different. The emergence of WA distance runners has begun. The field was to consist of Roberto Busi – a 14:34 man who outkicked me in a 1500m last week, Aaron Patterson – a 14:44 guy who has been improving steadily every week, and Marc See – the 3:48/8:12 guy, who was untried over the 5000m distance. So I was up against it all – strength, speed, and an unknown.

As it turned out, Patterson failed to front the start line, so on a blustery Saturday night at 7.10pm, I had to make a decision. Take the lead and drop See, with the possibility of Busi beating me. Or sit back and hope Busi took the lead, with the possibility of See being in the hunt with 600m to go.

The first km was slow. Painfully slow. 2m58 slow. Definitely not enough to hurt See. And not only that, it was in surges. Busi being in the lead had decided to surge with the wind, and relax into the wind – stringing out See and then letting him recover. This went on until the 6th lap – where See went for it, putting in a 67 second lap to break it up. We went through 3000m in 8m44sec, and then See dropped off.

It was then I put my race plan into action. 5 laps, increasing lap speed. It worked. Gradually pulling away from Busi, I made up the ground I needed, and was able to soak up a good win in 14:33. While it wasn’t the cracker 5000m that everyone had talked up for the months leading in, it was a win, and one that I was very happy with. I had felt pressure during the week to win from all my training group – but it was a quote by Ryan Gregson, about enjoying pressure, because it means you’re doing something right, that made me realize the win was there to take.

So from now – three weeks. Three weeks of hard work, three weeks of waiting, three weeks to get myself in the best possible condition for when the best of Australia descent on Perth for the 2010 Australian National Athletics Championships. Lets hope I can get up, and give my PB of 14:24 a shake.

I would also like to thank the great support crew I had down there on the night. Cody, G-Money and Jason for getting down there and yelling, Doigy for being on the back straight to keep me honest, my wonderful girlfriend Gemma for coming down to support, and actually finding the track on time (I’ll pay for that later) and to my family and friends for coming to watch.