Fast Tracked Performance in Frankston, Victoria | Sport & recreation

Fast Tracked Performance

Locality: Frankston, Victoria

Phone: +61 487 254 944

Address: Ballam Park Athletics Track, 30 Benanee Drive 3199 Frankston, VIC, Australia

Website: http://www.fasttrackedperformance.com

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• Gym/Physical fitness centre

24.01.2022 No training for any squads this week Enjoy the week off Back to it as of normal next week!

24.01.2022 Quick update re training Due to Covid-19 and restrictions around social distancing and gatherings limited to 10 people (currently) and 20 people from June 1st. We are looking at a return to training for our junior squads at the start of Term 3. This is due to a couple of reasons ... 1: Maintaining social distancing of 1.5m between each person during training sessions at all times. We are not allowed to run in the same lane or next to another person. This presents us with many problems in a confined area with multiple athletes and squads training at one time. 2: Access to the facility - we share the Ballam Park Athletic facility with other coaches from Frankston Athletic Club, Frankston Little Athletic Club and our own club Mornington Peninsula Athletic club. We need to be aware that only a certain number of athletes are permitted to train in the one venue. Overloading our groups and sessions may cause us to be shut down. The last thing we want to happen. Our governing body Athletics Victoria have made these social distancing requirements clear. I thank each and everyone of you for your patience and understanding regarding the delay in getting back to training. Will be in touch soon as we learn more! Keep active guys!!

24.01.2022 Running/Training Post!! Bit of a read but promise it’s worth it Ey guys a little spiel about training... we are in a period where there is no racing or competitions for our athletes. However the opportunity to train and improve those strengths and work on your weaknesses is a blessing in disguise. An individual sport like ours provides a real time to narrow your focus and look internally. Put the work in and get the rewards or skip sessions and pay the price later on. ... We must follow a race plan when we race. Generally this goes 1 of 4 ways 1: Go out hard, set the pace and try hold on 2: Find a nice spot, run with a group at your pace and see what you have left 3: Calculate the splits that you need and attempt to run them from start to finish 4: Trying a new strategy, eg running a negative split or attacking with 300m to go. I always encourage splits as it’s what we are able to set in practice, sometimes splits aren’t appropriate, when medals, championships or progressions are on the line. I will encourage my athletes to race their competitors. Our current situation allows all of our athlete the opportunity to run against the clock and run even splits Joel has been in our squad for the last 4 years and steadily progressing across a range of distances. The steeplechaser and cross country runner at heart has had great success over 800, 1500, 3km and 5km this season too. Tonight he took to the track for a 1500m time trial. We have been working on splits of 18 seconds per 100 (36 second 200s, 1:12 per 400) for him to bring his 1500m time down from 4:40ish mid season. Tonight he stuck to his splits and ran a very solid 4:29.9. He is diligent in training and understands that anything faster than 17 seconds per 100m is contributing to his speed, anything between 17-19 seconds per 100m is classified as tempo work and the longer endurance reps are ran at a pace between 20-24 seconds per 100m. His long runs and easy runs are between 23-31 seconds per 100m. It’s all about developing a plan, hitting your own target times and then implementing them come race day. Don’t get caught up in what others are doing, right now provides the perfect opportunity to focus on you. Set your goals and run smarter not harder!! Splits 300: 50 (little fast but gives time in the bank) 200: 36 200: 36.5 200: 38.5 200: 36.5 200: 37 200: 36

22.01.2022 Workout Wednesday Got a bit tongue tied on this one Our first Double Day ... Morning Session: Easy 10-15 min run Afternoon Session: 5x 1 min runs with 1 min walk at X-Country Pace

22.01.2022 Workout Wednesday will be posted tonight for you guys to complete tomorrow!!

21.01.2022 Back to School New format for Workout Wednesday today 12 years of age or younger 3km run for time. Record your time and distance and post below ... 13 years of age or older 5km run for time. Record your time and distance and post below We embark on a new journey today for the sake of those most vulnerable during this pandemic. Remote learning, parents please remember you guys are facilitators during this time, reach out to your teachers if you need them and stay connected. As always get out and get active today Over to you guys! Mr Penny over and out

20.01.2022 Lots of stuff happening around Victoria and Australia with the COVID-19 Virus At this stage all systems go for tomorrow (Monday) training 4:45-5:30 Juniors ... 5:30-6:40 Seniors 6:45-7:30 Transition Squad But keep an eye on the Facebook page for updates about sessions later in the week with the possibility of a lockdown in Victoria

19.01.2022 JUNIOR TRAINING CANCELLED TOMORROW Monday 1st March No training for our junior athletes 4:30-5:20 Coach is unavailable ... Senior training as normal 6:00-7:15 Cheers Shaun

19.01.2022 Nice front running from senior athlete Jaime Wainwright last night at Vic Milers Always hard to run fast times when you are stuck out the front by yourself pushing the pace from the start Keep following the process ... #proudcoach #solorunning #tracktuesday

18.01.2022 Great way to finish a roller coaster year with the squad Training session around Beauty Park in Frankston and then some burgers at Grill’d Nice to have them all back together finally after missing so much time in lockdown ... Great work in a tough year crew!! Enjoy a week or 2 off and we will get cracking back into it early January

18.01.2022 Training tonight 5:30-6:30 for senior squad See you all then

17.01.2022 Junior development classes available Monday Wednesday Thursday 4:30 start time for each session ... Contact us to book in Limited to 10 per class

16.01.2022 Bit of injury advice and return to training!! Been a tough 2 months for me on a personal running level. I have been battling back and calf issues and missing a lot of training. An important reminder that when you return to training to make sure you do it slowly. Give yourself rest days if your body needs it and complete between 60-80% of a normal session. ... Today’s session normally a big endurance session 3km warm up 12 mins of running drills 10x 80 second run 40 second walk 1km cool down Modified to suit the rehab program 1.75km warm up 8 mins of running drills 6x 80 second run 40 second walk 600m cool down 60% of the volume and body feels alright, fresher than normal but most importantly not sore

15.01.2022 Workout Wednesday Session 2 6x 50m hill sprints Walk back recovery after each rep ... Enjoy

14.01.2022 Hey guys Enjoy the long weekend Monday training 8:30am-9:30am at Ballam Park for all squads at the same time! ... KP will be taking the session!

14.01.2022 Due to the Coronavirus we have had to cease training at this present time, which makes us really sad. We love and thank all of our athletes and parents who have been involved with us over the journey. We will return once this passes!! While we normally take a 2 week break for Easter (7-10 days for our senior athletes) we will be completing a lot of our training via new methods! And you will learn, to quote my favourite athlete Chris McCormack that you cannot lie to the pers...on in the mirror Senior Athletes, the ball is in your court!! To all our loyal followers and all junior athletes I will be posting a weekly Workout Wednesday for you to complete. My challenge to you is to complete this session each week and take a family member along with you!! These sessions will be free of charge and posted here on Wednesday Morning by 9:00am for as long as we cannot offer you coaching We will start tomorrow morning... check back with us in the morning for the session! Thanks again team

13.01.2022 Training is on tomorrow as normal There will be a distance policy between athletes and no hand to hand contact We are following guidelines and recommendations from the AA, AIS and our club MPAC at this time. ... If you are experiencing any of the symptoms of COVID-19 please contact us via email or text message and we encourage that you give training a miss for the last 2 weeks of the term I may make some adjustments to squads over the weekend to ensure we have smaller numbers training at any one point in time. I will be in contact at some stage. Most likely it will involve splitting Monday and Thursday Senior groups in half to keep numbers at 10-12 per session Junior groups are okay as numbers are not greater than 12

13.01.2022 Workout Wednesday Looks like a wet day timetable today for most of us So let’s mix with up with an indoor challenge Set 1: 10 reps of each exercise, set 2: 8 reps, set 3: 6 reps, set 4: 4 reps, set 5: 2 reps ... Push ups Sit ups Squats Glute Bridges 30 reps of each exercise in total Enjoy team!!

12.01.2022 Thanks all for a whirlwind of a term... lots of information to go out via email in the next 48-72 hours... including invoices, training information and potential online coaching to launch term 2 While we can, continue to get outdoors and be active over the break, on your own of course. Also remember to respect social distancing of others while outside Stay safe guys

11.01.2022 Training as normal tonight 4:30 Senior Squad 5:45 Junior and Transition Squads I won’t be there for the senior session due to parent teacher interviews ... KP taking training for seniors it’s just an easy long run tonight Enjoy guys

07.01.2022 Hey team With the new government lockdown in place unfortunately we will not be able to run face to face training and classes for at least the next 6 weeks. You are allowed to train in pairs as long as you abide by social distancing rules. ... As with before we will have our online groups for our senior athletes. I will be in touch in the next few days to get us started Monday 13th July

06.01.2022 Well that’s all she wrote for our athletes this track and field season Well done team sensational year! Rounded out with some smashing performances last night at milers Was inevitable really

06.01.2022 Back to the grind as a group!! Senior Boys putting in the hard yards during MAS reps Second last rep of the night looking smooth lads!!

04.01.2022 Junior training starts back tonight Monday 4:30-5:20 Wednesday 4:30-5:20 Thursday 4:30-5:20... Coach KP will taking the sessions at Ballam Park Athletics track See you all there

04.01.2022 Little snippet of my week I love this 7 day feature on Garmin Every Saturday I sit down and have a look and see where I need to improve Generally when I am onsite teaching and coaching I average 14,000 steps a day and burn 3,000+ calories. ... At the start of August I was sitting at 3,000 steps a day average and burning about 2,000 calories. A number of factors played into this. Remote teaching, recovery from an injured leg and lacking routine and motivation. I set myself a challenge every morning up before 7:00am and start with a fitness circuit first thing in the morning Really easy one Push Ups, Squats, Banded Deadlifts and Banded Rows. I add 1 rep each day. Started at 10 reps up to 39. Went back to doing intermittent fasting 15 hours a day minimum most days are 18-20 hours. I was conscious to move during my breaks go for a lap round the block. I’m finally back running which has made a big change but I also look forward to my bike sessions too. It’s only early days but nice to see an increase in my average steps, calories burnt and sleep. It is a challenging time for all so if I can recommend one thing it is to develop a routine and make yourself accountable each and every day. Motivation will come and go so be disciplined to complete your routine Don’t do big things occasionally, do small things daily

04.01.2022 Workout Wednesday #4 Short and sharp today 8x 20m sprints Couple of minutes recovery to keep the body fresh Should feel better at the end of the session than when you started ... Please warm up before hand Enjoy

02.01.2022 Sending out a huge congratulations to Fast Tracked Performance Athlete Ruby from Mornington Little Aths taking out Age Group Champion and Female Club Champion! A credit to your hard work and dedication to your training and racing! Well done Ruby

02.01.2022 Workout Wednesday!! First edition Today we tackle one of my favourite tempo sessions 5x 1 minute runs with 1 minute recovery ... Run reps at a pace you could maintain for 10-15 mins (3km pace) Remember to be consistent in your reps