The whole clip amuses me greatly and reminded me of the Fat Boy Slim clip for 'Praise Me' were his dance troop take over the front of a cinema to the amusement (or bemusement) of those waiting to buy their tickets.
The thing that i most like is the simplicity of the individual dance moves (granted one or two exceptions) but the effectiveness as a combined group. I will definitely use this when we are doing composition and performance with my year 10 boys next year.
The concepts of the individual parts being none to impressive but the whole being more than the sum of its parts also reflects the methods I'm attempting to initiate with my training at the moment. Having never really done any real distance in training and just turning up to things on minimal effort only gets you so far. So with a desire to push it a bit harder over a greater distance. The focus has been very much on increasing weekly kilometerage (refuse to say mileage in Aust), were by no individual session should be considered more important than any other. That is to say make sure I do nothing today that will prevent me from training tomorrow.
Once I can consistently hit 120km plus a week then it will be time to explore intensity again. For now, as long as duck sauce ain't what I'm running to the small room for every 20mins like last week. Then it's heads down to get the parts working so the whole looks good (we cant all attract them like the Welsh Exchange Student or Animal).
Monday 7th December
AM and was out for the wake up the week with a run run. For the first time since many years ago She Who Must Be Obeyed came out for a run with me. Something about me being annoying and running backwards around her in circles or something. I don't really remember (though I think I still have a bruise on my left deltoid). Ran some simple hills for around 22mins with SWMBO then off for an extra couple of kms solo to log in 31mins 29sec. Just enough to get the body moving again.
PM another day in which the environment provided its own overload in terms of temperature. Don't know the exact heat yet but was smashed after a couple of PE classes in the low lands and feeling it before even began to run. Started from Knapsack right on 4pm and hit a lap of Espresso followed by a lap of Son of Espresso. A real struggle to keep going at the end of the first lap. Smashed the water I was carrying and began to wonder why I only bought the two bottle belt. 30mins 59secs Espresso, 23mins 50secs Son of Espresso for a total of 54mins 50secs. Really hurt in this one as the slowing of the pace indicates.
Tuesday 8th December
AM with BMMC for the standard Tuesday run from the round house along Sleep Train standard Circuit. After feeling close to vomiting in the heat yesterday afternoon was enjoying the (slightly) cooler morning. Six of us in Sleep Train, Animal, Dr Phil, Welsh Exchange Student, Fat Kiwi (welcome back) and I set out and it was a comfortable pace to the top of the first climb. Things picked up a little, however it was good to be able to maintain the social pace with Fat Kiwi and Sleep Train as the other three ventured off in front. At the bottom of Sun Valley was surprised to see Animal missing and even more surprised to see he had both tshirt sleeves when he finally arrived. Didn't need the visual of missing material 5seconds latter. Took it back at a comfortable pace to Sleep Trains for a 1hr 2mins 24secs total.
PM at this point still taking of an afternoon run. However 6 lessons taught in 4 75min periods of which two were in the low lands 40 degree heat today is hurting. In all likely hood will log off in a minute and fall asleep on couch by 8.15pm. Can still afford to miss this arvo and hit 120kms this week if I hit every other planned run.
Wednesday 9th December
AM from the Lucasville Resort with Wholie the holiday maker. rounded out the new standard Wednesday run with the adition of the lookout link track from Marge's to Elizabeth. Rounded the streets of Glenbrook to get up to the hour. Total time 1hr 1sec.
PM solo from home for a lap around something snappy. No ipod as the battery was flat so just my thoughts to keep me company, a very lonely trip. Despite feeling lethargic (not unusual following exec meeting on a Wed arvo) soon found some rhythm and decided if I only had time for a short run I should make the most of it. Pushed the hills and then for the final km of single track put in trail tempo to finish. Trail tempo felt good with the reflexes and agility having to work overtime to keep the pace up. Concentration meant I didn't notice the water bottle fly of the fuel belt however so may need to take the dog for a walk round trail tomorrow to try and find it. Time 25mins 44sec.
Thursday 10th December
1 month out from step one, Bogong to Hotham. Have been a bit nervy this week after the poor form on Saturdays run but this morning I began to get some confidence back about me. A 6.01am start from Animals Kennel almost saw Shogun give up on us for being late by the time we ran past his 1 minute latter. Along with Dr Phil and Animal we took the trip around the basic hill circuit with a couple of us being a touch tired after solid sessions of late. A brief stretch at the lookout and down Whollies Fear before the run along the outreaches of the low lands to the beginnings of the gully track. I felt really good through the climb today and pushed a little harder than normal up the early fire trail section realising that I could ease up a bit on the single track. Felt too good so tried to maintain the tempo up the single track and surprised myself in pretty much managing to do so to the summit. Still a long way short of B2H's climbs but confidence building none the less. 1hr 1min 28secs.
Friday 11th December
AM and early as it is a Whollie the Holiday Maker special. Began from the Mansion on Marshall at 5.20am and made a b line for the Pyrenees, arch's and Hope St. Over the high end stairs at Blaxland and down remnants of the Wonder Years St to the back ally. The weekly addition from now to 6ft will be the addition of more and more of the back alley's hills with Whollie. Today we simply added the initial climb to the water boards post on the first climb past the causeway. All up a steady run finishing right on 1hr (n 2secs). Temperature continues to be friendly for the morning runs.
Saturday 12th December
Having been unable to raise any fellow BMMC members for the long slow run it was into the National Park (blue version) solo at 6am for what would be my longest run without anyone to help distract my attention. From the gate headed down to causeway and up onto Euroka walking track until it reaches Portal Lookout Fire Trail. Conditions were nice and cool at this point and the trail out to Portal Lookout was very pleasant with the view over the low landers as always sensational.
After a brief photo stop it was back along the Portal Fire Trail to the Oaks Fire Trail before turning left at Ironbark Picnic Area and heading down into Euroka. A couple of campers were rising at Bennett's ridge camp ground but generally quite and undisturbed in my time in the park. Along Bennett's Ridge Fire Trail back to the Oaks, with just the odd handful of Mt Bikers heading the same direction to disrupt the sounds of Jack Johnson and the bush.
At the Oaks left again and up to Nepean Lookout Fire Trail and out to Piscar rock. Again super views as always and a brief break to take it all in before returning up the same trail to the locked gate just above the Oaks Picnic Area.
Time was at 2hrs 26mins when I touched the gate and commenced the return down the Oaks Fire trail. I had no intentions of doing anything but cruising back, however the legs were feeling good and I gradually increased the pace the whole way down. By Ironbark Picnic Area was feeling very free and moving well. Got back to the causeway in total time 3hrs 1min 49secs and pumped. A short swim to cap off a sensational morning in the Park before the walk up to the car.
1 comment:
I think you are going to need a long one mid-week to get the Ks up. See you on the OAKS tomorrow PM!
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