It has been a while between blogs. Similarly it has beena while since I ran in Jacoby Park in Mundaring too. This morning I returned there and covered a trail where I first started to do my long runs. The big boys would go out and back for an 18miler but as a young kid I would do a 9 miler later on we found a loop that was 9 miles and as I got older this became 2 loops and an add on for a 2hr30 minute run.

A lot has changed out on the old circuit. There has been considerable clearing of the old pine plantation that ran up the side of the long climb home. The airstrip looks different and even the cross trail that you run across to get back onto the loop has been cleared and changed. The climb is still savage but the surrounding bush has been altered.

Still when its all said and done I guess we all get older and this area was bound to be affected over time.

The run itslef was slow and steady and I did not see a sole from start to finish, something that has never really bothered me in all my time running. I like the solitude. The ability to running faster or slower without complaint from others. The chance to just get out and run.

Barrell on wombats

Tomorrow is the day for City to Surfers... There is nothing more you can do at this point to get any fitter...BUT you can do plenty to stuff up all your hard work.

Now is not the time to cram one more long run in or do an extra speed session. Now may be the time to go for a very easy run top steady race nerves and maybe take the edge of that nervous energy that can start to make you feel sick.

Think of all the hard work you have done in preparing for any 1 of the 4 distances that are on offer and know that you have done all you could do for tomorrow.

Today is not the day to go out and buy new shoes and new running apparel. That is just asking for trouble. Today is the day to make sure that you have all your old faithful running gear ready for the big day. Race number, timing chip, warm gear etc.

Tonight is not the night to go out and have a meal fit for a king. Tonight is the night to enjoy your favourite pre race meal. Avoid alcohol tonight particularly if you are doing the half and full marathons. This is not good for hydration.

TOMORROW is the day to enjoy the experience, to share the comradery of the event and then as you cross the line celebrate your achievement of what you set out to do...

Good Luck to all...

Barrel on Wombats...

Well done Courtney Carter 7th in mens open 12km eventat the 2010 National Cross Country Championships. Pictured here at the state NSW cross country championships. WA junior athlete Ethan took out the junior title....

Congratualtions boys, top runs. The Perth City to Surf will certainly be an interesting race.

barrel on wombats...

Base work...endurance...speed work....endurance strength.... and then repeat... anything is possible year in year out..

Billy Mills... Guts....hard work...Patience and most of all........BELIEF!!!!

Barrel on wombats

Another week of base work in the solitude of the hills, obviously the City to Surf is getting closer because there were not as many runners out on the trails this Sunday.... Good luck to first time marathoners and all the best to TRC crew.

Patience is something fishermen need to get the fish, oddly enough it is also something that is an essential element of a distance runners make up.... without you are destined to injury and spasmodic performances. You need to be prepared to train day in day out as you work towards your goal. You need to be prepared to take the good days with the bad days and once you have done all this, paid your dues and done your time, then and only then will you reap the rewards....... Patience grasshopper you are destined for great things..

Barrel on wombats...

Cold, wet and miserable yet the wombat moves on....
Did not see a soul tonight only kangaroos and the sound of my feet over the wet gravel....

Barrel on wombats....

Oh My God If Only I had Fur......

Well Courtney has headed over east to continue his journey. The Wombat wishes him all the very best in his pursuit to be the best he can be.... I guess now I have to get really fit so someone can take up the tempo runs.... Marc See maybe.... even Patto....

Anyway winter is moving in and the cold has crept into the bones of this old boy. Its times like these that I wish I had fur because stepping out the door into some of the weather of late has not been a pleasurable experience. I must say that once I have wormed up things are a lot more cheerful but that does take a little time. I have often been asked " What do you think about on your runs? Do you listen to an Ipod etc"

To the first question I think about lots of things and sometimes nothing at all. I have run for three hours with a mate once and apart from the pleasure of each others company and the chance to be moving at a steady clip through the bush we did not speak until we got back to the cars. As to listening to Ipods I tend to get caught up in the moment and find they are more of a distraction to what is happening around me.

Running is an amazing sport as it involves very little and can be done anywhere. i love the challenge of pushing myself to new things and as I get older this has become a challenge in itself. I often wonder what would have happened if I had not taken a break from the sport. However I now have a new appreciation for how fit I once was. In some respects this may make me a better athlete in the long run. It certainly puts me in a position to say to athletes " Never take anything for granted, especially your fitness" I wold say stop and smell the roses every now and then . Take a look at what you are working to achieve or what you have achieved so you can cherish a moment or even the moments that have already passed. Sometimes we get so busy working towards something that we actually forget to celebrate and appreciate what we did when we actually get there.

As for having fur... I guess its time to pull on the tights again. ( Must be getting soft in my old age, as a young wombat it was shorts and T-shirt at the most in any weather)

Barrel on wombats....

Bedding down for the winter...

Well, it has been a while but all good things come to those who wait and wait I feel I have. The wombat has been out on the pavement and trails again and things are slowly and I do mean very slowly coming back to where they should be. The pain has gone and everything seems good. This only frustrates me more because I still can't place a finger on what I actually did. This makes it hard to avoid doing it again.

The winter is upon us and the cold mornings and cold evening mean I am rugging up. As a young wombat this never really bothered me and shorts and singlets with an occasional T-shirt were standard issue. As I get older I seem to have more layers on as I head out the door. Still its just great to be out doors again and covering the ground.

See you all out there.

Barrel on wombats...

and we start a gain I guess....

Not much for it but getting this right and building up again. It would appear my right leg, particularly the lower section has a mind of its own . At this stage it is reluctant to heal. I have found the timing of this to be bloody annoying. No bridges which I was looking forward to and a very limited masters program.

I have seen the physio a number of times to treat the Achilles and now the calf has become tender. Even more confusing by the fact that I have done nothing to make it sore. In fact I am climbing the walls. I have been doing some spinning and rowing as both these activities were given the nod by Cameron but once again nothing gets you fitter for running than running. Tried to go out on it Wednesday and managed 90seconds before the Achilles again became sore. I have now scheduled an ultrasound to see what damage, if any has occurred. By Friday the Achilles stiffness had gone but the calf remained a pain in the arse. again did not think that I could get around the track for the 10000m race so withdrew.... Settled for watching a true legend of WA distance running (6527) Jim L contest the 10000.I continued to stretch it and rest it and ice it and even applied for an Achilles transplant but you just can't get these on eBay.

This morning I woke and felt good apart from no training (running) for nearly two weeks . Calf was a little tight but sensed it was okay so I bit the bullet and went down to run the 5000m track. Decided even if ultimately I have to walk around I was going to finish the race. Mrs Wombat came down and sat in the stands while I went over and signed in... Found myself in a dilemma though. I wanted to warm up but was worried that by warming up I would load up the Achilles and calf and in doing so reduce my chances of running without incident. decided to test it and ran one lap of the perimeter path. Felt good but not confident. Spoke with Mrs wombat her words "Be CAREFUL"

Watched the 5000m before me and saw Clive Hicks in the felt. looked to be propping on his right leg but was getting around.

Lined up and was reminded by Marg to not go silly, my response " Just be happy to finish" Gun went and I gingerly moved off the line, felt good , okay settle in and relax. Slowly built up a steady rhythm and was running comfortably. This was good. Sitting in 6th and still feeling good okay 8 laps to go, lets do it now or never, moved up into 4th in the front straight and into no mans land but was confident of closing the gap to the leaders over the next few laps.......... TWINGE...CRAMP... GRAB... shit nightmare time today was not going to be a good day.. immediately dropped the pace and backed off. found a pace that allowed the calf to let go and just got on with it.. For the next 8 laps it was a game of run, twinge , shit and run again.... As I eventually crossed the line I was relieved to note that noting appeared to have torn and that I would need to start building up again but at least I had competed in one of the events that I entered into for the masters. Well done Paul Mitchell who won in a sprint for the line.... Go Mr Bean!!!

Up in the stands Mrs Wombat said she could not watch , she say me make a move then noticed my skip and prop. She watched this for the remainder of the race. Hoping I had not buggered it completely and hoping that I would at least finish. Well at least I still have my record in tact , no DNFs, .

What was disappointing was seeing Clive Hicks in a wheel chair with his left Achilles in a cast. This did not look good and on seeing the look on Clive's face when I asked " Achilles" I felt it was a worse case scenario for a tough bugga when it came to racing....

For me its back to stretching , an ultra sound, a visit to the doctors and then back to the physio and another visit to Mr magic to get the calf rubbed out. Hopefully there is no sustainable damage to the Achilles and I can get back into and move on....

To all our Eastern states visitors I hope you stay in Perth was a good one and to everyone who competed and completed their events " Bloody good job"

Barrel on wombats...

Shit...bum...bugga

The wombat has once again achieved the impossible........ A no show for the Bridges... A big congratulations to Todd for another win over the 10km course and well done to Courtney Carter in the State 5km Track Title, I believe Raf had a good win in the triathlon changed to Duathlon after the Swan river went septic ... and the Wombat , well he was sulking into his Coco Pops.

Had been running really well then the cards began to crumble. Tuesday worked hard over a gradual uphill course, during the return journey my right calf/Achilles began to get sore after another 1km it got worse so I backed right off and only ran 6 miles of the planned 10miles. made an appointment with Nathan Doig "Mr Magic" for the next day. Got a good solid rub and as directed only ran a very easy 2 miles, was to be 3 but a little sore... Thursday went for an easy run and the pain returned after 2 miles and then sat with me for the next 3miles , again stopped at this point and made a call to the physio....

Explained the situation to Cameron and suggested it was at the junction of the Achilles and Calf and guess what ???? It was... Cam worked it and needled it and then delivered the verdict... I would seriously not race on that Sunday... I gave him the " You are not serious " look and he returned with the " Do I look like I am joking " look... I gave him the " Shit!!!!" look and he returned with the " make another appointment" look.. he then added keep doing your ice (frozen water not lines) . .. (It is at these times that you appreciate surrounding yourself with people you can trust because I know if Cam is telling me not to run he really means don't run), your stretching and your raises.......

No run Friday, not run Saturday and woke Sunday to on going discomfort... Currently working madly to get it right for next week so I can toe the line for the masters but I guess time will tell. mean while I am doing any exercise that I am allowed to do without stressing the Achilles..

Time will tell I guess......

Barrell on wombats

Big Week along with the Tan....

I included this clip which has nothing to do with running because I enjoyed it.

Anyway what a week. left for Melbourne on Wednesday, ran for an hour prior to leaving, arrived Melbourne 10pm, picked up the hire coaches and travelled, along with 26 other colleagues, to Berwick arriving at hotel by 1am (EST) and then went for a 5 mile run to try and wake up the legs and settle before hitting the sack. Woke at 6.30am Thursday morning, drove to the College for an all day professional learning session, drove back to Quest Narre Warren and went for a 9 mile run. Discovered the Wilson Botanical gardens and ran circuits around the undulating gardens. Really pleased with how I felt.

Friday another full day of professional learning then drove the group back along the M1 and into Melbourne. Settled into the hotel and headed out along the Yarra to the Tan to see if could catch up with any old mates. Ended up running 3 laps of the Tan and then coming back along the Yarra. Bloody great run and fantastic to be in cooler weather. Another 9 miles.

Saturday I ran out along a similar course and ran across Tyson Popplestone. This young guy was running in Perth when he was a tiny lad and to see him still running and running well was fantastic. Kept him company for a while and ran an additional lap of the Tan with him just because I could. Ty is off to the world university cross country championships , an event that I pointed out to him as having been the stepping stone for a number of our Australian distance runners. Another 9 mile run.

Sunday up early and out along the Yarra and around the MCG, Tennis centre and Olympic Park. Looped around the Tan again and just because I could. Thousands of runners gathering for the 'Run for the Kids' Fun run. Mona was compare of this event and as usual was able to provide plenty of worthwhile advice to competitors. fantastic that he will be in Perth this weekend. Continued to loop around the park then explored the Docklands and around the stadium which the night before we watched the Dogs smash the Saints. Watched the start of the 5km fun run and then saw the 10km runners come through. Gave Rod DeHighden (Rowdy) a loud cheer as he ran past in the 10km, still obviously fit as he was near the front of the pack. Finally headed in through Melbourne and then back to hotel... A solid morning run and ready for the flight home.

Really pleased with a week of 65 miles. This will give me some good fitness confidence for the Bridges in two weeks time. In the mean time I still have a great deal of running to do....but at least now I am again comfortable running for extended period over a number for days.

Barrel on Wombats...

The Wombat Cheers...Mark See...... Great Run

The new stadium at Perry Lakes is providing WA distance runners with a fantastic opportunity. The chance to run in the evening not only when it is considerably cooler on the Friday evening but with very little if any headwinds that often hampered distance runners in the old stadium.

These conditions , a magnificent track surface along with an atmosphere that had long ago diminished at the old stadium is bringing about some wonderful performances in WA.

Last night was one such example. Mark See, seen here in the left of the photo (18) lined up for a fast time. he was chasing Deeks record of 8.12.2 set back in the 80s over the 3km distance. Ethan Heywood was also chasing a time, the under 20 record, In a large field in near perfect conditions the runners got underway. It was a large field and it was not long before See stamped his dominance on the field and wound up. It was also , a few laps into the race, the same time that See, Heywood and a few others spent the rest of the race passing and running in lane 2. Busi was chasing hard but once the speed was taken up a notch he looked to struggle with the kick down still managing to hold off Heywood though and clock an 8.21.0

Despite the clock being out 6 seconds ( 200m in 23seconds) the boys ran superbly. See looked strong throughout while Heywood looked to be on his limits but running strong. It was fantastic to watch young runners chasing a time rather than each other.
Coming into the bell lap See needed to run under 60seconds to break the 20+ year record . He commenced his trademark drive for the line with 400 to go and just looked smooth. Heywood too was chasing hard with both runners knowing that they were in reach of their goals. For See it was not to be, running an 8.12.6 , the fastest time by a WA runner since 1991 when an 8.12.82 was run at Perry Lakes by the Wombat. For Heywood the grit of a young runner almost paid off with a 8.23.1 narrowly missing ducking under the 8.21. this will give him more confidence for the World Cross Country Championships later this month. I believe that had the race been split into two events both See and Heywood would have been faster . A fact that I think both their coaches would be telling them.

For See the future looks bright with an 8.18 under pressure 2 weeks ago and a solo 8.12.6 this week he is certainly entering an exciting stage of his running career. His 3.48 1500 together with the 3ooom time places him in the mix at a national level. I certainly look forward to seeing Carter , See and even Heywood continuing to chase the times because it is this mind set that may just see WA distance running having a few competitors making the grade in the senior ranks, for Heywood in the near future but for See and Carter maybe sooner.

Another kid to watch is Aaron Patterson who clocked a 14m55s Pb for 5000m back in January and last night was solid with an 8m40.2s. Patterson too may be coming off age but like all the young brigade coming through only time, patience and training will tell.

As an aside and maybe one to watch in the future was De Castro Cruz making a run in the mens 800m. Coming off a 400mH event earlier in the evening he ran a respectable 1m54.89s. Not bad overall considering he has never had to fight for lane position before and appeared to lack any real tactical understanding in terms of the event. This young guy could pose a serious threat to our WA contingent if he gets a clear run and establishes himself early in the pack for the first lap. It was very evident that he had to prop early when the field slowed late in the first lap and DeCruz almost stopped. Anyway someone to watch considering the race was won by James Boden 1m49.36s and Scott Tamblin 1m51.81 both seasoned 800m runners. Boden's time was also the fastest we have seen on the track for a bloody long time.

Congratulations Mark and Ethan, fantastic runs from lane 2.

Barrel on wombats....

Tiger on the trail.....

Last night was a top session. Ran out along the pipeline loop kicking off from Victor road. The goal for the night, as it always is during this run , was to get home faster than I went out.

Of course racing Tegat, Coe, Birmingham and Mottram it was always going to be a solid run. Got out to the bottom of the hill in 11 minutes which is pretty standard. From here on I establish a good pace that is comfortable and just hold it . Through a process of natural progression I usually get quicker anyway.

A short time later as I put my foot (left) down onto the trail I noticed something different about the grass. For one thing it moved and for another it looked pretty much like a bloody tiger snake... It was one of those times where you see it and by the time you realise what it is that you are looking at you are to far committed to alter anything.

As my foot came down next to its head the bloody thing coiled back, at which point I thought, that's it I'm fucked, Fortunately it did not strike. I then covered the next 100m in a time that would have left Bolt covered in dust.... In all my time out on these trails I have seen maybe three or four snakes and this was the first tiger I have seen on the trails... I guess that's what happens in dry summer.... Next time I will bring a change of underwear..

Anyway I did settle my heart and manage to also drop Mottram , Birmingham, Coe and Tegat and came home strongly over the upper pipe trail. Surging the uphill sections and rolling down the drops.. I got back 2 minutes faster than the journey out and 6 minutes faster over all than previous runs this year.

Watch out for tigers on the trails people....

barrel on wombats...

Get a plan...

We must all find our own way....

With so much information around about running, about what the top guys are doing and about how to run it is a little surprising that we still look to coaches for guidance.

In reality the coach is there to support and guide in an effort to enable the athletes to reach their full potential. The problem with programs on the Internet and taking on another athletes program is that while it worked for that athlete the same may not be for another.

While I have helped only a small number of athletes and while elements of the programs have been the same and the philosophy of the program has been the same there have been differences, WHY? because each of us is different. You can't expect to pick up Mona's training program and begin to do it if you have not run before. Yet a lot of people do. Mona ran some long mileage , with some really quality sessions but he built up to it and did it day in day out.

My own program at the moment is very different to what I was doing when I was 30... There is no way I could run 200 -220 km at the moment. It would kill me. Yet a decade ago it was a piece of cake. I just did it.

So why is the coach there... to add a degree of reality to the program. There would be some people I cold not coach. Not because they could not be coached but simply because I don't have the time to watch every session , they need to be able to work under their own steam 95% of the time. The 'Rock" who I helped out a few years ago was fantastic. He just did the work. If he was sore he let me know and we worked around it but other than that he did the sessions which meant I was not second guessing him and wondering if he had done the last session and whether or not I have to alter the next session because he had missed the previous session.

Another athlete I helped was different again as they tended to miss sessions which made it hard meant we were always having to juggle and modify the program.......

In a nutshell be careful what you read in terms of following a program... Anyway I gotta go I found this really good program of Sebastian Coe's and I want to get my 10 1 mile repeats done before I start the gym session...

Barrel on wombats...

Bugga.....

Craig O'Connnor Road does lead into Kelly's Climb or visa Versa...

For those who run this we call Kelly's climb after Troy Kelly. Troy was a fantastic WA mountain runner who trained up this bloody hill for many years. The guy was a mountain goat... he has actually been seen out at Helena of late running very early on Sunday morning. Keep your eyes out for this quiet but lethal hill climber...

It would seem that every time I establish some sort of normal routine Murphy's Law pops up like the old self righting clown. Once again I had to run in the dark because of work and family commitments. The only bonus, well actually there were two, was that 1. I was still getting a run done and 2. I was so pissed off that I was running late that my pace was sitting on 3m24s/km for the 3 miles (5km).

The wombat's life was so much easier when I was a young runner. Wake up run, go to school, come home run, eat dinner that was cooked, usually left in the oven for me as I was normally training when every one else was eating. Then go to bed. During the school holidays I could remove the need to go to school. At college it was pretty much a similar routine, assignments were only a slight inconvenience as I usually did these the night before they were due. The when I entered the work force I would still run , then work , then run again. If I worked late then I could get down to the river late and get what ever I needed to run that day.

As a working family wombat the logistics of this simple act of running becomes a scheduled and planned mission. Leave work and get the run done prior to getting home. This is always a very small window and if I miss it, like I did yesterday I need to wait until after tea to get this done or I can eat and wait even longer so I don't run with a stitch for the entire way. Add to this that the later I run the later I get to bed as it takes me a while to come down from my run in terms of temperature and mental activity. Running at 10.30pm means bed by 11.30 midnight. Any earlier and I Lay awake perspiring and over heating.

I guess I should not complain though, Mrs Wombat encourage my running and at the end of the day I can run... I just wish I could run earlier that bloody midnight....

Lets see what happens today as I am supposed to be stopping at Helena for a solo session along the pipe. I think Tergat was going to take me on today.....

Barrel on wombats...

The difference a day makes.....

Monday morning out for a steady 3 miles (5km) around Kangaroo rise and then a lap of the block. The block for me is 1.71km in length. This provides me with a gauge as to my fitness levels. Earlier in the year I had to work hard to get around the loop in 7 min 30s. This equated to a 7m3sec mile or 4m23s KM.. This was my easy runs. This morning I thought I would run the loop at the end to see what pace I was travelling comfortably at without having to push or work.

The split came in at 6m35s which translated into 6m12s per mile or 3m50s/ km. To me this was significantly faster than 5 weeks ago. Better still when I ran my 6 miler in the afternoon covering the loop in 6m24s (6m2s/mile or s/km). This was better still because my legs felt shot this evening and the perceived effort was considerable harder. I actually thought that I was running lower.

I guess each run is building on the other.. Now if I can just get the sessions to start to feel better.


barrel on Wombats...

Helena on Mass.....

This Sunday, as I said earlier, I had to get a very early start and was running along the pipeline well before the usual start. Over the last few weeks there has been a small group of 3 or 4 and we would pass a couple of others a long the way.

During my solo run out along the lower pipe and to the base of Kelly's climb and a return along the upper pipe there are many opportunities to see the lower pipe trail. On this occasion I could hear what appeared to be a large group progressing along the lower pipe. As the group came into view I was amazed to see a solid group of at least 15 runners. The pack was moving well and there were some distinct voices amongst the group.

What impressed me is that I have not seen a group of this size running through the trails for many years. In actual fact I would say not since the late 90s when Sullivan, Hambleton, Clews, Delbridge, Eltringham and the likes used this area as their training ground. Many of the groups tend to run along the flats and inner city regions maybe due to their reluctance to travel but possibly also justifying that they were doing the same work as they would be doing along the flats. In a pack like this if you are feeling ordinary you can just sit in the group and get pulled along. There will always be someone who is willing to lead and lead at different stages.

A few weeks ago a runner joined us for the first time along the pipeline and made the comment that no wonder your guys are strong. While he made the distance we have not seem him since. A similar comment was made at a training seminar last year when I guy I used to race against made the comment that he did not realise how hard we worked. This surprised me as I assumed most runners got up to the hills for obvious reasons.

Maybe in hind sight it was not that we were doing anything differently its just where we were doing it. To me a run along the pipeline at Helena valley is going to make me a lot stronger than a similar run along the river.

A long run over undulating terrain has the benefits of teaching you to sustain a pace over a long period of time over undulating terrain. After a while you don't even think about it, you hit a hill and work harder to maintain the rating. you run the flat sections and maintain a steady state.

As a young wombat Helena was not my original haunt. It was actually Jacoby Park. On most Sunday mornings I would make the trip from Morley up to Mundaring Weir and run an extremely testing (I thought so at the time) 9 mile loop. Brad Delbridge and myself latter added a few turns onto this and brought it up to 10 then 12 miles before getting to the point of running two 9 mile loops. Runners like Sullivan, Hambleton, Hicks, Shatford, Thurlow,Asmussen, Clews and DeCastella (when he came over) often opted for the out and back run.The girls also got up there to0. Freestone/Sullivan, clews and Hoskins (out for 9 back for 9)This run had two significant climbs. One out the back of the weir and the other as you got close to home which ran up past the bush airstrip. On the 9 mile loop while there were smaller climbs along the route we still took i the climb up past the airstrip. These long steady climbs taught us how to maintain rhythm on a climb , something we could not find in Perth otherwise. It was also bloody cold up there in winter. We eventually shifted from Jacoby when the began to clear the pines and it got a bit barren in sections. Felt a bit like running on a moonscape.

Anyway my point was /is its great to see runners up in the hills again building strength and sharing jokes on a long run regardless of club and alliances. This is what makes falls creek such a great training venue, everyone comes together for 2-5 weeks of intense training.

As an aside this is not a special club , its just a group of runners. If you feel the urge to run meet at the bottom of the road that runs past the Helena Valley PS. At the end of the bitumen it goes to gravel . The majority of the group kick off from here. Some start from the primary school and run down and some kick off from the Helana valley IGA. The course is run along an out and back for anyone who does not want to go up Kelly's climb ( about and hour 30 loop from the bottom car park if you do go up the hill) and can be as long as you want it. you can run to the weir if you have the urge. From the school this takes about 80 minutes so a round trip would be 2hr 40min.

Up too you...

The wombat has actually been parking at Victor rd gate and running around to the car park to meet up with Courts, Tamblin and See.....

Barrel on wombats...

The Nocturnal Wombat....

Some weeks seem to be tougher than others and this week was one of those. If it was not for the full moon or should I say bright moon, visibility would have been a huge problem. Work and a few other factors have meant that the wombat has had to go nocturnal. Not a huge drama considering that to run at 5pm would have meant melting....... But running at 1030 and 11pm has knobs on it...

Why run then I hear you say ...... BECAUSE I can.... and I don't want me to see myself as being weak.... AS a young wombat things were easy. you ate, parents paid the bills and you ran . Basically I was the selfish runner that I needed to be to achieve certain goals. Getting a job, getting married and having young wombats changes all that. If I miss the window between work and getting home to train then I have to do the night stalk.

Don't get me wrong running late at night when the day time temperatures are in the 40s is fantastic. Apart from the odd Kangaroo that scares the shit out of me (I knew I should not have gone and seen Wolfman) things are good. The problem is that it takes me a good hour settle after a run so I am not getting to bed until midnight 1 am. not good if you need to work the next day....

Hopefully a little less stressful at work this week coming and I can establish a good routine again.
Went down to the track last night to watch the 1500m, nearly stepped on the track myself but gave myself a reason not to.... ( looked hard) Great to see a group of young runners getting around in some solid times. Mark See again ducked under 3.50 for a good win and Carter took 3 seconds of his Pb to clock a solid 3.51.47 unofficial. (Courst old man Wombat still has 0.17 up on you)I am looking forward to seeing these boys give the 8.12.6 for the 3km a bit of a shake up in the near future.

Went for a steady run with Tamblin, See and Carter through Perry lakes after the race (another dark run). Tonight was a dark run again with a trip up to Beverly to see the wombat in laws....Tomorrow will be early as its a family day so I need to be out and back before 8.30am...

Always makes for a fun morning when I need to be up before the sun...Might see some of you out there.....Watch for the wombay Mr Nuttan.......

Barrel on Wombats......

He aint heavy he's a wombat......

Thought I might put a picture of one tough son of a wombat " Mona" on my blog today. This is a photo of the old man himself making the home run from Spion Kjope one of the very testing and tough runs at Falls Creek this year.... Having run this 14 mile course myself I know how bloody hard it can be. There have been times when the weather comes in and visibility is almost zero but I guess its these things that make you a runner and Mona was certainly that.

Its fantastic that he is coming to Perth in a few weeks to run a camp at Nanga. This is going to provide those who get along to it a great opportunity to not only run with this wombat of all wombats but a chance to talk with him. Having trained with him for long periods on some of the Australian teams I managed to scrap into I know that he will have some stories to share.

Falls Creek is certainly one thing I miss about being really fit. It was always great to get into the mountains and just train eat and sleep for 3 -5 weeks. In that time you did some fantastic session but you also got to do with some of the best runner in Australia with the occasional import thrown in.

This week is looking to be a bloody grind. Sunday was just hard from the word go. I went to a 40th and did not drink so that I would not be hung over for the Sunday long run. Drinking coke and water but still woke up feeling like I had been on the turps all night. parked at Victor Road gate and run across the river bed to meet with Courts, Tamblin and See. From here we went out along the lower pipeline to Kelly's climb picking up Nuttan along the way. Nuttan turned slightly before the hill. while Courts, See and Tamblin went on and up I turned at the hill base and came back along the upper pipe. Felling like absolute shit I decided to try and lift myself by chasing Nuttan hoping that at every turn I would see the man who defies anatomical reasoning by running without the use of knees. (He's got them , just does not use them).

At the point where I had decided I would run fast until I caught him even if it meant going further than I had intended Stew Denton, who was on his way out, informed me he was only a 100 or so meters ahead.. Needless to say I managed to catch him coming up past the water treatment plant. A small victory on an otherwise tough grinding outing.

Tonight was the same, while the young wombats were doing tennis I ran up the the old railway track to Coppin Road from Glen Forest. Again it was a mind game the whole way. While the subconscious was shouting to stop I was consciously saying to myself at the nest tee I will turn and the next tree I will turn but each time running on until eventually I got to the road. Angry with myself for being a weak bastard I pushed down the incline to get home a solid 2 minutes quicker than my effort going out.... Just a grind but still got it done.......

Why is it that sometimes the things we enjoy the most can also be the hardest. I know that I am getting fitter and putting the shoes on each day is a pleasure but boy oh boy if I miss that window when I feel like doing it , it just becomes an internal battle.....

I hope you won battle today......

Barrel on wombats.....

Because we can....

Went to bed rooted and woke up tired.....man you gotta love that feeling, and they say that rest aids recovery. I am not really doing much else besides run and I am still tired. (I mean I go to work each day)

At the moment I am trying to cheat the fitness so I am not running over flat ground.. When I leave work I stop at Helena Valley and run the Pipeline loop. hard to say if I am getting stronger because the heat is killing me. Tonight while the young wombats were doing their sport training I ran up the heritage trail into Mundaring..At least it was down hill coming home although that did not seem to make much difference to my legs and general weariness.

I feel sure that over time everything will pay off and add to the work that I did last year but I guess only time will tell....and remember "Chase the dreams while you can" because there may come a time when you can't run.....

Barrel on Wombats.....

We do because we can.....

Another few weeks of running and the feeling in the legs is telling me that I'm slowly, ever so slowly getting stronger.

On my recent longer runs I have been asking myself why I run and each and every time I find I come up with the same answer.... " Because I can"

I am finding that as I get older the things that I often took for granted as a younger runner and even as a younger person I am now cherishing more. The ability to actually get up should be celebrated and the ability to run more so...

I think I mentioned many blogs ago that t was not until I stopped running that I realised how much I missed it and now with all my might I am trying to regain what purposely gave up.... the ability to run and run fast...

If I could say one thing to young wombats it would be do it while you can and do it to the highest level that you can while you can... Each of us has an ability and we should try and make the most of that ability until we are no longer able to do it...

Doing the longer runs through Helena Valley with the younger runners reminds me of when I was younger too and used to tag along with the older guys hoping to one day beat them... Now I am the older guy hoping that I can just keep up with them....

It is great to be up in the hills again with Courtney Carter and Mark See and even the return on Nathan Doig brings a smile to my dial. Each of these guys has the arrogance of youth and the enthusiasm to match.... In time I am sure they will ultimately produce some fantastic times on both the track and the road, in the mean time they train.

I am again having more good runs than poor runs and each Sunday the long run seems to get a little easier but at the same time a little longer. I am hoping that the strength will soon enable me to punch out some solid sessions just so that I can get used to a higher cadence of running. This in turn will assist me with my racing.

Looking forward to the national Masters in Perth in April but more so looking forward to catching up with Mona when he holds a distance running camp at Nanaga this March. ts not often that we get to run with such a calibre of runner and the fact that he will be in Perth to do this makes it all the better. I hope a lot of the younger guys get out there too. This will enable everyone to have a really good weekend of running.

Anyway peoples hope to see you out there...
Barrel on wombats....

Another week for 2010....

Friday night and the wombat was down at the new track watching young Courtney run a 7 sec Pb for the 5km. (14.24.) a great piece of running assisted by Mark See for 3k who held the 68 sec laps before stepping aside.

While the track is fantastic it was a little disappointing that the scheduled start of 8.40pm did not get under way until well past 9pm. The second heat was even later. This made it extremely difficult for the runners to time there warm ups. Some things don't ever seem to change.

I look forward to seeing both these guys racing hard together and actually clocking some really good times in the future. Young Patto also clocked a brilliant Pb ducking under the 15minute mark for the first time. Again if he can maintain this new strength along with his new training program under his new coach we will see a solid group of young guys coming through the senior ranks. This will create a base of middle distance runners we have not seen in the state since Clive Hicks, Mark Altus, Duncan Sulivan, Wade Clews, Martin Assmussen, Peter Ritson, Greg Sullivan, Jim langford, martin O'Malley, David Eltringham, Ivan Shatford, Alan Thurlow, John Hamilton and Glen Yates.

One young guy who was Absent was Young Ethan H, recently selected to run at the up and coming World Cross Country Championships. A number of people will be watching this young fellow's progress over the next few years and it would be great to see him make a successful transition into the senior ranks in a few years time. Hopefully he will gain some insight into the competitiveness at the top level by competing in what is undoubtedly the most competitive event in the world with world class athletes ranging from 1500m through to the marathon contesting this event.

Helena valley this morning and around the pipeline loop. Started a bit late and missed the main group so I ran from the Victor Road gate. Solo out along the lower pipeline (32min26sec) before crossing over the culvert and running back along the upper pipe.(29min50sec) really struggled going out and even the small rises caused me grief today. On the return journey i joined a group of 5 which included the star studded(tat on right calf) Doig, See and blast from the part Barton along with Govus and company. Courts and Gerry were out for a big 2and half so caught up with them at IGA after.

The return journey was faster but just as unpleasant and the constant undulations were not welcome today but desperately needed to build up strength.


It was great to see the young runners out doing the tough runs and hopefully this will flow on to their racing through improved strength and the ability to hold their speed for a little longer.

Finished the last section of my run alongside Barts as the young guys smashed us up the hills. back to the car at Victor Road and some stretching. Oh boy a long way to go.....

Barrel on Wombats......

Well Followers of the Wombat, it has been a long while since my last post but rest assured , in that time the Wombat Warrior has not been idle. Fortunately for me this little animal is rather resilient so he has managed to hang in there despite some tough times mentally.

The running is continuing and I am making good speed but more importantly the endurance continues to get better.

This year I have commenced some swimming and managed to swim further than I have ever swum in my life. 2km in the pool in 45 minutes may not set the world on fire but let me tell you apart from feeling rooted I had a bloody big smile on my face. I also noted that with the amount of water I had swallowed on this endeavour the water levels in the pool had also dropped about 1.5metres.

On strong encouragement from Mrs Wombat I have embarked on some cross training. Better known as the Minister for Home Affairs or on other occasions the Catering officer, I thought the was more a directive than a suggestion. The wind trainer is getting a workout and while I am yet to pass Lance Armstrong on any of my sessions I feel I may be worthy of at least a smile from the Wombat of all Wombats for the effort.

Of course the bottom line is to get better at running you must run and this I am doing.Who knows with continued visualisation (tell em he's dreaming) and more hard work I may still make a podium.

Stay tuned followers and i hope that the 2010 year brings with it all that you hope and work for... I am off to watch Courtney Carter tackle the 5000m at Perry Lakes tonight at 8.40pm but right now its tie to take the little wombats off to swimming lessons....

Barrel on wombats....