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24.01.2022 THIS WEEK’S WORKOUT | WEEK 12. Join us tomorrow AM, December 9th at the Albury Athletics Track for 545AM. All abilities are welcomed. Workout: THRESHOLD WORK... 15mins WU 3x 6mins T (~10K Race Pace) 2mins Easy or Float 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. See you all in the AM . #MDCOACHING

20.01.2022 Alburyathletics 5000m RACE PREVIEW - GROUP 3 Okay, Race 3 - This is a seriously competitive race, and If you’re looking to run a pb between 20 and 22 minutes ...Race 3 is going to be the race to be in. We’ve got 10 runners looking to finish between 21 minutes and 21.30! It’s not out of the question that youngster Noah Wilson gets up here OR hits the podium. Noah has found a love for endurance running over the past couple of years and hasn’t missed a Wednesday morning track session or Albury Athletics event, period. Noah’s dedication for his age is amazing, and as I said in the Race 2 review he’s coming for his dad, Tony, quickly. Deputy Principal by day, track runner by morning, Ross McGarvie is also a solid chance here - Ross isn’t a stranger to the track and I would expect him to be right in the mix, potentially jostling for position with Dean White. Dean has a history in downhill MTB riding and has been working on his speed since nailing a massive 100km at the Surf Coast Century last year. Then we’ve got a big bunch of 21-21.30 runners. I hope the lap counters are ready because I’ve got a feeling, they’ll be able to throw a blanket over this pack at the finish line! Daryl, Joseph, Belamy, Sarah, Vince, Jemma, Megan, Horey, Ash & Luke are going to have great runs if they work together and the forecasted wind won’t be a problem in a pack this big. There are some interesting stories in this pack I think perhaps the always consistent and always positive Daryl Nielsen will be close to the front, so too will Joseph Hill and Belamy Ressom. Belamy only took up running during lockdown when he could no longer practice martial arts or attend classes at VICE. This guy is known to get out the door before 4.45AM to run and moves very heavy loads around the gym I’ve got a feeling his blue-collar work ethic will hold him in good stead here. It’s also not out of the question that one of the girls wins this race or comes very close. Sarah Williams is one of these chances, and the only unknown here is how she goes without her two kelpies! Sarah is on the way back from an injury sustained during a Marathon TT earlier this year! Throwing down with Sarah for the female podium spots will be Megan Collier, Jemma Ressom & Ash Lawry. I will say this, Megs is looking fit and she’s getting out regularly going by Strava, I was very impressed with her last 5000m effort at this year’s TT event and she’s got some go about her when it gets tough. Ash is also on the up at the moment, and I’ve been told she’s absolutely nailing her strength and conditioning work with Mat Dore in fact I’ve heard she’s outlifting her partner Reece Evans on all lifts that matter, so she’s going to be strong in the back 5 laps. Speaking of strong, obstacle racer Jemma, turned to running to help improve her performances across the longer distance races and she literally does it all - lifts heavy weights, cycles, paddles, runs & hikes. Jemma is coming off a 6 day hiking adventure last week so hopefully her legs have had time to freshen up. Labelled ‘Mr Consistent’, Vince Marzano is expected to be a force in this 21 min pack, and I would think he is going to spend significant time with Luke Garland and local running legend, Mark Hore. Horey deserves a special shout-out as he is coming off yet another wonderful month dedicated to raising funds and awareness for men’s health as part of the Movember campaign. I’d be surprised if anyone reading this review hasn’t met Horey if you haven’t, say hi and get around him to let him know what a great job he did (as always) through November from 1.5m away of course! Start List Ross McGarvie Dean White Noah Wilson Daryl Nielsen Joseph Hill Belamy Ressom Sarah Williams Vince Marzano Jemma Ressom Megan Collier Mark Hore Ash Lawry Luke Garland Ash. (Got some help from MD on this one).

16.01.2022 THIS WEEK’S WORKOUT | BONUS WEEK Join us tomorrow AM, December 16th at the Albury Athletics Track for 545AM. All abilities are welcomed. Workout: ... 15mins WU 2000m/1600m/1200m/800m/400m w. 1min Static REST in between each efforts 5-10mins CD * You’ll have the option to do a bit less starting at 1600m working your way down to 400m. This is still 4KM of HARD work. I’ll explain further tomorrow AM. $10 Drop In Fee or $5 for MD COACHING athletes. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. FUN FACTS since I’m short in track : Here’s I & Bel’s running dogs (Emmy - 7Y) & (Fin - 7 Months). Emmy has run 100Ks weeks & 40Ks long run in the past. She’s still going strong running 4-5x/week with us and always wants more. Fin can not wait to grow up strong like Emmy and join us for most of our training. Her training has already started with some Speed Work at the park chasing her frisbee and easy 2-5K runs with Bel. See you all in the AM . #MDCOACHING

16.01.2022 THIS WEEK’S WORKOUT | WEEK 11 X FRANKIES You don’t want to miss that one. Join us tomorrow AM, December 2nd at the Albury Athletics Track for 545AM. All abilities are welcomed. Reminder that FRANKIES will be dropping in the goods post session. Please grab a & a sweet treat. It’s on us .... Workout: Fast Fartlek 15mins WU 3-4x (90/60/30secs Hard) w. 1min Easy in between each efforts 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. See you all in the AM. The weather is going to be perfect 11C . #MDCOACHING

15.01.2022 THIS WEEK’S WORKOUT | AUTUMN - WEEK 2 Join us tomorrow, April 7th at the Albury Athletics Track for 545AM. All abilities are welcomed. Workout: 2-3x (1200m/800m/400m) Reps ... 15mins WU 2-3x (1200m/800m/400m) w. 1min Static Rest in between each efforts 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. : not quite the sunrise view we’ll have but pretty close I reckon . I took this picture on our last trip to the Blue Mountains NSW, October 2020. What a beauty of a spot.

13.01.2022 THIS WEEK’S WORKOUT | SUMMER - WEEK 4 Join us this Wednesday, January 27 at the Albury Athletics Track for 545AM. All abilities are welcomed. Workout: 1K’s & 200m’s Reps... 15mins WU 3-5x 1K Reps w. 1min Rest + 3-5x 200m Hard 200m E 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. See you all Wednesday AM. Either take it easy on the ’s tomorrow or start drinking them early to be in bed by 6PM . #MDCOACHING : Luke Preston

11.01.2022 Lost & Found. Let me know if it belongs to you and I’ll bring it next Wednesday AM at Track Club. You got one week. #lostandfound

10.01.2022 THIS WEEK’S WORKOUT | SUMMER - WEEK 5 Join us this Wednesday, February 3rd at the Albury Athletics Track for 545AM. All abilities are welcomed. Workout: Mona Fartlek... 15mins WU 2x 90s Hard 90s Easy 4x 60s Hard 60s Easy 4x 30s Hard 30s Easy 4x 15s Hard 15s Easy 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. See you all tomorrow AM. The weather is going to be ACE; 13C . : Luke Preston

09.01.2022 THIS WEEK’S WORKOUT | AUTUMN - WEEK 6 Join us tomorrow, May 5th at the Albury Athletics Track for 545AM. All abilities are welcomed. Workout: Kenyan Fartlek... 15mins WU 8-10x 2mins T (~10K RP) + 1mins E (Walk, Jog, Easy or Float) 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. Thanks to Ashley Hoffmann for this video... on the video you can hear him say; I’ll edit that when the little legend Alec Franzke zoomed passed me on top of the main climb .

06.01.2022 Alburyathletics 5000m RACE PREVIEW - GROUP 2 We’ve got a very solid group in race 2 to preview today a real mix of the young and the old, the experienced and ...the up and coming! Race 2 looks like it will be run and won somewhere between the high 16min mark to low 19min mark and it’s really hard to pick. Albury’s Morgan ‘Cliff Young’ Payne looks to be the quickest in this race and is probably a little stiff not to make it into Race 1. Morgan loves a good steady medium long run, and it’s a pretty usual sight to see a 4:18min/km 18km jog from him pop up on Strava each day so it will be interesting to see what he can do at a quicker pace over the shorter 5000m distance. We’ve then got a really solid group of guys looking to run between 17mins and 17:30mins consisting of two Albury Track Club Athletes - Luke Adams & Luke Preston, as well as Daniel Rees and youngsters Alec Franzke & Merlin Tzaros. It’s got to be said that the big story here for mine is the battle between the two 12-year old’s looking to run 17mins Alec and Merlin. 17 MINS at 12 years old!!! I don’t know a lot about either of these two, however I have heard that both are National level runners Merlin I’ve seen in the news for cross country and Alec won the most recent Half Can at the Nail Can Hill Race both of these kids are major talents. I’m sure the fear of being beaten by these 2 whipper snappers is going to keep Luke Adams, Luke Preston and Daniel Rees on their toes and pushing until the end. The dark horse here is Luke Adams who is capable of winning Race 2 if he executes well on the day. Local Albury triathlon & running superstar, Laura Gillard, heads up what I think will be a competitive second pack - including Macauley Jones, Rhys Thorpe, Jack Davis, Myles Aalbers & Tony Wilson. Laura and Jack are members of the Albury Track Club squad and are consistently progressing. In this pack, I think they are a very strong chance to run solid pb’s. Local teacher and all-round great guy Tony Wilson is another that just keeps showing up and putting in great performances both he and O&M footballer, Myles Aalbers, are regular fixtures at the Albury Athletics events, and both I think can run well if this pack is able to form early and work together. No doubt Tony’s protégé, Noah Wilson, will be supporting Dad from the sidelines as he warms up for his race. I look forward to seeing Macauley Jones & Rhys Thorpe race on the weekend and I will be sure to provide an update on their result in the wrap-up next week. Start List 1. Morgan Payne 2. Luke Adams 3. Luke Preston 4. Daniel Rees 5. Alec Franzke 6. Merlin Tzaros 7. Macauley Jones 8. Rhys Thorpe 9. Laura Gillard 10. Jack Davis 11. Myles Aalbers 12. Tony Wilson Next review: Group 3, Thursday. Ash.

04.01.2022 THIS WEEK’S WORKOUT | AUTUMN - WEEK 3 Join us tomorrow, April 14 at the Albury Athletics Track for 545AM. All abilities are welcomed. Workout: MONA FARTLEK... 15mins WU 2x 90s Hard 90s Easy 4x 60s Hard 60s Easy 4x 30s Hard 30s Easy 4x 15s Hard 15s Easy 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. : Here’s Mr. Mona Fartlek (Steve Moneghetti) when he won the Berlin Marathon in 1990. Mona’s Marathon Personal Best; 2:08:16 that’s a 302min/km average pace .

03.01.2022 This Sunday’s LONG RUN | Jindera Gap 3 Groups 3 Different Starting Times (check details) Finish all at 9am ish

02.01.2022 THIS WEEK’S WORKOUT | SUMMER - WEEK 6 Join us tomorrow, February 10th at the Albury Athletics Track for 545AM. All abilities are welcomed. Workout: 1 Miles (1600m) & 300s Reps... 15mins WU 1 Mile @ 5K RP 60-90s Static Rest 4-8x 300m Hard | 100m Walk 60-90s Static Rest 1 Mile @ 5K RP 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. Luke Preston

01.01.2022 THIS WEEK’S WORKOUT | AUTUMN - WEEK 4 Join us tomorrow, April 21st at the Albury Athletics Track for 545AM. All abilities are welcomed. Workout: 400m Reps... 15mins WU 8-12x 400m @ ~5K RP w. 60-90s Static Rest 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details.

01.01.2022 THIS WEEK’S WORKOUT | AUTUMN - WEEK 5 X FRANKIES Join us Wednesday, April 28th at the Albury Athletics Track for 545AM. All abilities are welcomed. FRANKIES are back and will be dropping the post-workout goods once again. Please grab a & a sweet treat. It’s on us .... Workout: 1 Mile Hard + 300s 15mins WU 1 Mile (4 laps | 1600m) Hard 4-8x 300m Hard 100m Walk 5-10mins CD $10 Drop In Fee. No bookings. Just show up. PM if interested or if you have any questions concerning this week’s session, payments or any further details. See you all then & make sure to say Hi & Thank You to Sarah from Frankies on your way out .