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RT: Jeff, thanks for your time.  First of all congratulations on your 1:44.64 800m in Rieti on September 10.  You have had an up and down European season. How are you feeling about it all?

JR: I’ve finished the year with season bests of 1.44, 2.16, 3.33 and 3.52. So I guess if you looked at the numbers alone you would say it’s been a pretty solid season. But in reality I choked in Daegu and failed to be competitive in many of the big races. So as I sit in New York airport getting ready to head home I’m still not sure what to make of the season. I definitely had bigger expectations. Maybe that was the problem, I just need to relax and enjoy it a bit more. There’s a lot I need to work on for next year that’s for sure.

RT: The Daegu world champs were obviously a bit of a disappointment for you. What do you take away from it?

JR: You can’t show any signs of weakness or you’ll get exposed badly. Daegu is still something I’ve got to sit down and discuss with my people and see where we went wrong. I’m still struggling to explain it; I’d hadn’t missed any training and was in good shape. I had no excuses. Might have been all mental. Maybe I was lacking confidence and when the pressure was on in the last 100m I tightened up badly. One thing I did learn was from watching Matt Centrowitz. He just seemed to have this confidence that no matter what the race threw at him he would know where to position himself and always stayed calm. I think the college system is incredibly beneficial for teaching people how to race in many different ways. All I learned this year was to get in line, go through 800m in 1.52 and try and hold on. So really, basically nothing!

RT: Your 800m times have been amazing; especially you’re run of 1:44.64 in Rieti. Tell us about that race and what it was like to be in a race that was won in 1:41.33?

JR: All I can remember from the race was seeing 48.2 as I went past 400m and 1.14.3 at 600m. The rest was a blur, I was just following Lewondowski and thinking just hang in there, keep his back. Two days earlier I ran 3.39 in Zurich and I was flat out, off the back from the start and giving everything. Not exactly a great confidence booster going into Rieti. But I got a couple of text messages from Sonia O’Sullivan and she basically said magical things happen in Rieti and she had been in bad shape there before and run very well. That really helped me, I knew I was in good shape and it was just that the travel from Daegu was very tough so I just had to get in there and be tough. Thankfully things turned out well otherwise mentally it would have been a huge blow. I wasn’t in the greatest of places after Daegu and then followed that up with another poor performance in Zurich. Had I not run well in Rieti there would have been a lot of doubts heading into next year and a lot of things to fix and sort out. I guess it reaffirmed in my mind that I can still do it, however again I finished 7^th and lost by over 3secs.

RT: Have you and Nic Bideau sat down and discussed whether or not you will switch your focus towards the 800m for the London Olympics?

JR: Since Daegu I’ve been in Europe while Nic has been back in Australia so we haven’t had a chance to sit down and discuss the season. I only really ran three 800m races this year and I ran 1.45.02, 1.44.64 and 1.45.57. It has definitely crossed my mind because I have really failed to nail a 1500m this year. For some reason I haven’t been able to run on really strong in the last 200m of my 1500’s this year and that’s something we have to address. I’ve been given some great opportunities and I’ve put myself in good positions but not able to nail it. Oslo is one that comes to mind, I was right there behind the leader with 300m to go and just couldn’t go with them the last 120m and they put 2 seconds into me. I still think I have good potential over the 1500m and I want to keep working on it. Both the events compliment each other though.

RT: The Olympic year is traditionally not a good year for athletes to break records, as the focus is obviously more on the Olympics and not chasing fast times. However, we all obviously want to see Ralph Doubell’s Australian record of 1:44.40 fall. Do you think 2012 can be the year?

JR: I think given the right race I am more then capable of it. I think there were probably a few stages this year that I had the ability to do it. After Ostrava I was in very good shape and then obviously in Rieti. Had the World Champs not been in Asia then Rieti may have been a different story as the travel after a major champs is deceptively hard. I had a lot of fun running a few 800’s after Daegu. The 800m is an event I have no real expectations for because I concentrate on the 1500m, so I probably don’t analyse it as much and just get in and race. If I want to be successful in London 2012 in either event then I’m going to have to run faster than Doubell’s record.

RT: What is it like to train with fellow Aussie Ryan Gregson. You are both once in a generation athletes and Australia is extremely fortunate to have you both competing in the same era. Does Ryan’s achievements and talent motivate you that little bit extra?

JR: It’s good because I get to train with one of the best young milers in the world. However Ryan and I are very different athletes. He’s got a much bigger aerobic capacity, where as I have a lot more raw speed. So while we train together quite often, I can’t do threshold or longer 1k or mile reps with him because he kills me. On the other hand when we are on the track doing lactic gut busting sessions I’m the one pushing the pace. Unfortunately we haven’t been able to be in good shape at the same time. 2010 Ryan had a great year while I sat on the side lines and this year I had a good year and he had his injury problems.

Hopefully we can both get it together for next year. We are good for each other because we both can never afford to slack off because you know the other is working hard. But I think we both realise that there are ten other guys in the World that we also have to beat.

RT: In the week prior to the 800m race in Rieti can you provide us with what you did for training during the 7 days leading into the race?

JR:

Sat: 5x800m (1min rec) 2.18, 2.15, 2.17, 2.13, 2.17 & 3x400m (4min rec) 53.2, 51.6, 50.8
Sun: 60min
Mon: Travel to London
Tues: 40min
Wed: 30min
Thurs: Zurich 1500m 3.39
Fri: AM: 30min      PM: Travel to Rieti
Sat: Rieti 1.44.64 PB

RT: Lessons learnt during your latest European tour?

JR: Just when you think your starting to get on top of things and figure this game out you fail at a major champs and then have some blow out results afterwards. Your always learning, I guess that’s the hardest part. You’ve just got to keep persisting because eventually you’ll get there. I guess if it was that easy everyone would be winning, but there can only be one winner.

I hope this is not a depressing read, I guess it is just the end of the season and a lot of analysing is being done.

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Personal best times for Riseley and Buckman

 

Jeff Riseley and Zoe Buckman both set new personal best times in the 800m and 1500m respectively at the IAAF world challenge meet in Rieti (ITA), while Sally Pearson came second in the 100m.

 

World champion Pearson had her sights set on Melinda Gainsford-Taylor’s national record in the 100m and had Olympic champion Shelly-Ann Fraser-Pryce (JAM) started she may well have been driven into such territory.

 

However, Pearson ran 11.24 to finish second behind Schillonie Calvert (JAM) who won in 11.09. Pearson’s 4x100m relay team member Melissa Breen crossed the line in seventh in 11.74.

 

Riseley found himself in a quick 800m, which was won by the world champion David Rudisha (KEN) in a new world-lead time of 1:41.33. Riseley came seventh in 1:44.64, which moved him up to second on the Australian all-time list.

 

Meanwhile in the women’s 1500m (Race 1), Buckman was one of nine athletes to run faster than the time it took to win gold at the world championships in Daegu. Buckman’s time of 4:05.06 saw her place ninth and move up to third on the Australian all-time list, while Mariem Selsouli (MAR) won in 4:01.04.

 

In the second 1500m, world championships semi finalist Kaila McKnight finished third in 4:06.58, which is the second fastest time she has clocked this season. Hellen Obiri (KEN), who won in 4:04.10, and Genzebe Dibaba (ETH), both recorded personal bests.

 

In the men’s 1500m Collis Birmingham ran a season’s best of 3:36.87 to finish seventh place, while Ryan Gregson came home in 12^th in 3:47.05. World champion Asbel Kiprop (KEN) won the race in a new world-lead time of 3:30.46.

 

In other results:

 

-        Walter Dix (USA), the silver medalist in the 100m at the world championships, won the 100m in 10.02 with compatriot Justin Gatlin inthird.

-        Kaliese Spencer (JAM) followed up her Diamond League title with a win in Rieti and was the only athlete under 55 seconds, in 53.60.

-        Shericka Williams (JAM) won the 400m in 50.81, with Olympic champion Christine Ohuruogu(GBR) in fourth place

-        Bernard Lagat (USA) won the 3000m in 7:32.13 ahead of Vincent Chepkok (KEN) 

 

ENDS

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Australian 1500m champion Jeff Riseley faces a tough decision upon arriving in the IAAF world championships athlete village today, with the 24-year-old set to make a call on whether to compete in the 800m, the 1500m or both when competition commences in Daegu (KOR) next Saturday, August 27.

 

Riseley is one of only three athletes, the others being Sally Pearson (100m, 100m hurdles) andBen St Lawrence (5000m, 10,000m), selected to compete in multiple individual events, with a close assessment of the timetable with coach Nic Bideau set to decide which event or events Riseley will compete.

 

“I haven’t really made up my mind about whether I will do both, the timetable is tough but I will chat with my coach in the village in the next couple of days and make a call from there,” Riseley said.

 

“My year has been tracking really well, I expected the qualifier in the 1500m, I knew that it was something I was more than capable of. The 800m was a bit more of a surprise but I was in shape at the race where I ran the 1:45.02 and just went for it when I had my chance.”

 

“I do want to compete better than what I have been here [Daegu] though, the race in Monaco didn’t see me finish where I wanted and I need to change that at world championships whichever event I run in. I haven’t missed a training session in ten months and now just want to convert my hard work to strong results.

 

“I should make the final if I run like I know I can, it’s a good stepping stone as I look ahead to London and that’s a step I need to take.”

 

A further eight athletes competing in middle distance events and the marathonjoin Riseley on the Australian Flame team, with Youcef Abdi (3000m SC), Collis Birmingham (5000m), Ryan Gregson (1500m), Jeff Hunt (marathon), Kaila McKnight (1500m), Craig Mottram (5000m), Eloise Wellings (10,000m) and St Lawrence all set to start.

 

Abdi made the 3000m steeplechase final at the 2008 Beijing Olympics and only weeks ago clocked his second fastest time (8:16.41) for the event, Hunt finished 13th in the marathon at the 2010 Commonwealth Games, while Birmingham, Mottram and St Lawrence arrive in Daegu with 5000m season best performances of 13:15.70, 13:10.08 and 13:11.51 respectively.

 

McKnight made her debut with the Australian Flame in the 1500m at last year’s Commonwealth Games, Wellings is the Australian 10,000m champion and Gregsonmade history in 2010 by lowering the national 1500m record to 3:31.06.

 

“The distance ranks are looking pretty good, I don’t think Australia has had as much depth as it does at the moment for quite some time” Riseley explained.

 

“Take a look at this squad alone and there are major championship medallists, national record holders and a swag of Australian titles.”

 

Looking forward to competing first and foremost, Riseley, who sits third on the 800m Australian all-time list, is also excited by how strong the Australian Flame is in 2011.

 

“Personally, I can’t wait to get out there and compete but from a team perspective things are looking really good,” Riseley continued.

 

“Mitch (Watt) has been killing it, Sally (Pearson) can’t seem to lose and we have two defending champions that are more than able of continuing their world title winning streak.

 

“This Flame is capable of great things and when you think about how the Olympics are now less than 12 months away that’s very positive for the sport.”

 

The 2011 IAAF world championships begin in just six days, with Riseley set to lead the green and gold distance charge in round one of the men’s 800m in the afternoon session on day one.

 

For more information on the 2011 IAAF world championships including Australian Flame team information, athlete profiles, news and results, please visit athletics.com.au.

 

IAAF world championships
Daegu (KOR)
August 27 – September 4, 2011

Saturday, August 27:
M 800m (R1): Jeff Riseley (Vic)

W 10,000m (F): Eloise Wellings (NSW)

 

Sunday, August 28:

W 1500m (R1): Kaila McKnight (Vic)

M 800m (SF): Jeff Riseley (Vic)
M 10,000m (F): Ben St Lawrence (NSW)

 

Monday, August 29:

M 3000m SC (R1): Youcef Abdi (NSW)

 

Tuesday, August 30:
M 1500m (R1): Ryan Gregson (NSW), Jeff Riseley (Vic)

W 1500m (SF): Kaila McKnight (Vic)

M 800m (F): Jeff Riseley (Vic)

 

Thursday, September 1:
M 5000m (R1): Collis Birmingham (Vic), Craig Mottram (Vic), Ben St Lawrence (NSW)

M 3000m SC (F): Youcef Abdi (NSW)

W 1500m (F): Kaila McKnight (Vic)

 

Saturday, September 3:

M 1500m (F): Ryan Gregson (NSW), Jeff Riseley (Vic)

 

Sunday, September 4:

M Marathon: Jeff Hunt (NSW)

M 5000m (F): Collis Birmingham (Vic), Craig Mottram (Vic), Ben St Lawrence (NSW) 

 

ENDS

 

 

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Current world lead Mitchell Watt will headline the men’s long jump at the Samsung Diamond League in Stockholm (SWE) this Friday night, with the IAAF world championship bronze medallist set to lead an Australian start list of eight.

 

His first competitive hit-out since injuring his heel last month, Watt is sure his cautious recovery will bode well as he maintains his focus on winning gold at the IAAF world championships in Daegu.

 

“The doctor said about ten days ago that it was fine to jump on, and I haven’t had any pain for about two weeks,” Watt said.

 

“But with the world championships as my main goal my coach Gary Bourne and I have decided to take it slow, avoid jump sessions and give it as much time as possible.

 

“All of my training has been going better than ever and I’m sure it will be fine, I’m just keen to test it and hopefully get something big out in the process.”

 

Watt arrived at Athletics Australia’s Cologne base as the best in the world this year after twice leaping 8.44m, at the Australian Athletics Championships and Round 2 of the Diamond League in Shanghai (CHN), before soaring 8.20m (w: +3.0) at the Bad Langensalza Long Jump Meet in Germany last month.

 

“My build up over here has been good, Cologne seems to be a bit quieter than I remember in 2009 but I think that’s because the world champs were in Berlin that year,” Watt continued.

 

“Personally it’s very different though because leading into the last world champs I wasn’t expected to do as well as I did whereas this year I came to Europe as the world leader, will hopefully head to Daegu in the same fashion and I want to return home as the world champion.

 

“After that I can assess my build-up to London and there is no better way to head into an Olympic year than as the best in the world. I think we all know that theselection trials will be here before we know it and I want to make sure that I am on my game both in Daegu and as the Australian season fast approaches.”

 

Joining Watt on the runway is Olympic champion Irving Saladino (PAN) and fellow AustralianRobbie Crowther. Saladino in Paris two weeks ago jumped 8.40m (w: +0.2) to win and challenge for the number one spot, while Crowther will make his Diamond League debut.

 

Watt continued: “Saladino’s jump in Paris was massive so I am hoping to try and beat him, but for the most part I am treating it as a rehearsal for the world champs

 

"I want to get something big out early so I know my heel is right and from there we’ll see what happens

 

“It’s great to Robbie on the start list too, he has been jumping consistently at 8.00m and I’d be rapt to see him PB as a starting point but maybe even get the qualifier to push for selection.”

 

Also competing in the field is national record holder and Commonwealth discus champion Benn Harradine, who at the Paris Diamond League heaved 64.98m for 5th. Olympic and world champions Gerd Kanter (EST) and Virgilijus Alekna (LTU) will challenge him in the circle.

 

Harradine has enjoyed an impressive European campaign to date including five podium finishes and a season best performance of 66.07m, just 38 centimetres shy of his personal best.

 

On the track, Australian record holder Ryan Gregson and world championships bound Jeff Riseleywill join Olympic champion Asbel Kiprop (KEN) in the men’s 1500m, while Lachlan Renshaw andTamsyn Manou will compete in the men’s and women’s 800m events respectively.

 

Tristan Thomas rounds out the Australians in action in the men’s 400m alongside world indoor champion Jamaal Torrance (USA), with the Australian Institute of Sport scholarship holder racing after two top-three performances at the Spitzen Leichathletik (46.53) and the Pergine Valsugana Meeting Internazionale (47.24).

 

To view and download start lists from the DN Galan, please click here.

 

IAAF Diamond League – Round 11

(DN Galan)

Stockholm (SWE)

Friday, July 29

 

4:30pm (12:30am Saturday, July 30 AEST)

800m: Lachlan Renshaw (NSW) (non-Diamond League event)

 

5:00pm (1:00am Saturday, July 30 AEST)

Discus throw: Benn Harradine (VIC)

 

6:15pm (2:15am Saturday, July 30 AEST)

400m: Tristan Thomas (ACT) (non-Diamond League event)

 

7:05pm (3:05am Saturday, July 30 AEST)

800m: Tamsyn Manou (VIC) (non-Diamond League event)

 

8:10pm (4:10am Saturday, July 30 AEST)

Long jump: Mitchell Watt (QLD), Robbie Crowther (ACT)

 

9:05pm (5:05am Saturday, July 30 AEST)

1500m: Ryan Gregson (NSW), Jeff Riseley (VIC)

 

ENDS

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Victorians Kaila McKnight and Jeff Riseley have today been added to the now 32-strong Australian Flame team bound for the 2011 IAAF world championships in Daegu (KOR) this August.

 

Bringing themselves to the attention of selectors thanks to exciting international performances in recent months, Riseley has been selected for the men’s two-lap event where he will face off with world record holder David Rudisha (KEN), while McKnight will line up in the 1500m alongside reigning world champion Maryam Yusuf Jamsal (BAH).

 

The national 1500m champion Riseley, who donned the green and gold at the 2008 Beijing Olympics and the 2009 IAAF world championships, launched himself to third on the 800m Australian All-Time List with a blistering 1:45.02 run for victory at the OXY Meet in California (USA) in May. Currently training at home in Melbourne, he will head back to Europe next week where he will continue his push for further selection in the 1500m at the Monaco (MON) and Stockholm (SWE) instalments of the Samsung Diamond League.

 

McKnight made her international debut with a silver medal at the 2009 Summer Universiade before again representing Australia at the Commonwealth Games last year. Second placed in the 1500m at the Austrlaian Athletics Championships in April, McKnight headed to Daegu (KOR) where she ran 4:05.65, the fourth fastest time ever by and Australian.

 

Joining McKnight and Riseley on the Australian team headed to Daegu are athletes with a disability Madison De Rozario and Richard Colman.

 

Set to start in the invitational women’s wheelchair 800m and men’s wheelchair 400m respectively, 17-year-old De Rozario and T53 800m world champion Colman have already enjoyed high level international competition this year thanks to strong performances at the 2011 IPC Athletics World Championships in Christchurch (NZL) this past January.

 

In further team announcements by Athletics Australia today, five athletes havebeen added to the Australian track and field team for the Summer Universiade in Shenzhen (CHN) next month.

 

Dual Australian triple jump champion Linda Allen (triple jump) and XX Nicholas Toohey (1500m) earned individual selection, while world junior championships representative AlexanderBeck, world championships bronze medallist Tristan Thomas and West Australian Chris Troode were added to the men’s 4x400m relay team.

 

This brings the team total to 30, following the withdrawal of Brenton Rowe (1500m), Dale Stevenson(shot put), Bridey Delaney (1500m), Lara Tamsett (10000m) and Laura Cornford (javelin).

 

ENDS

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For race results click HERE
Usain Bolt reigned while it poured in Oslo, when the Diamond League came to town,while Jeff Riseley finished fifth in the mile.

 

Riseley arrived in Norway in great form, having already set new Personal Bests in both the 800m and 1000m, both of which followed his 1500m national championship title in Melbourne.

 

And the 24-year-old was hopeful of yet another fast time given that the field included four of the fastest athletes this season, Haron Keitany (KEN), Silas Kiplagat (KEN), Asbel Kiprop and Mekonnen Gebremedhin (ETH).

 

With the rain falling hard at the Bislett Stadium, Riseley maintained a position in the middle of the pack for the first two laps. When the pacemakers dropped out he stepped 

up onto the shoulder of leader Nixon Chepseba (KEN) but ran out of gas in the home straight.

 

Kiprop won in 3:50.86 while Riseley, who believed who could have won the race, finished fifth in 3:52.53.

 

Riseley said: “I’m in better shape than that. I felt a bit flat tonight. I was right up there with a lap to go but I knew I wasn’t quite going to make it how I wanted to.

 

“I lost a little bit of time in the last 200m. I came here thinking I could win the race to be honest. After Ostrava I was feeling good and full of confidence.

 

“I needed to be aggressive and hold my position throughout as I was having to deal with some elbows.

 

“I wanted the A-standard qualifier tonight [for the World Championships]. I thought I could run it either tonight or on the way to here.

 

“That’s it for now, I’m heading back to Australia for four or five weeks to train. Then I’ll come back and race in Monaco.

 

“The plan is just to consolidate on all the work that’s been done and train hard. I need some miles in my legs now.”

 

The other Australian in action was long jump Commonwealth champion Fabrice Lapierre who recorded his season’s best in Eugene in the last Samsung Diamond League meet.

For the second time within a week Lapierre found himself up against Greg Rutherford (GBR), whom he beat to gold at the Commonwealth Games, and Godfrey Mokoena (RSA).

Rutherford had been victorious in Eugene, where Lapierre finished fifth, however this time Mokoena dominated. The Olympic silver medalist landed his first blow, in round one, with a leap of 8.07m while Lapierre managed 7.47m.

 

In the next round Lapierre went one better with an effort of 7.74m. But as they entered the back end of the competition the rain fell hard and Lapierre was unable to improve upon his second-round jump. Mokoena took the top spot with his final jump of 8.08m.

 

The ExxonMobil Dream Mile is usually the main event, but with Jamaican Bolt making his debut in the city the 200m was the star attraction and he didn’t disappoint.

 

It was Bolt’s first 200m in over a year and he stormed to the finish line in 19.87, which the fastest time in the world this year.

 

He said: “As I said the 200 is my favourite event so it comes natural. It’s about technique and execution over 200m and less about speed.

 

“I feel great and I also can tell the problems I have so it’s just for me to go into training now and figure out what I need to do.

 

“I was never out of business, I think business was just slow. I think people just expect too much from me now. Yes I set a high standard but I’m only human.

 

“So for me I’m working my way back up. I’m getting there, I have two and half months to go so I’m getting it done.”

 

Elsewhere in the pole vault only one athlete equaled 4.60m, which is the height Alana Boydrecorded in Perth, and that was current world-leader Fabiana Murer (BRA). With only two jumps for the evening the Brazilian opted straight for 4.71m in an attempt to beat her current world-lead height, but she could only muster three failed attempts.

 

A fast women’s 800m was expected, with the pacemaker having been asked to go through the first 500m in 56 seconds. But with all eyes on world champion Caster Semenya (RSA) along the home straight, Halima Hachlaf (MAR) snuck past to set a new world-lead of 1:58.27.

 

The Samsung Diamond League returns to America on Saturday, when New York plays host. Australia will be represented by David McNeill in the 3000m and Lachlan Renshaw in the 800m.

 

To download and view all results from Round 5 of the Samsung Diamond League, please click here.

 

ENDS

 

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 Flame athletes Sean Wroe, Lachlan Renshaw, Jeff Riseley and Ryan Gregson have this morning combined for second in the Men’s USA v the World Distance Medley Relay at the time honoured Penn Relays at the historic Franklin 

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There is no rest for the wicked and so it was back to training following my win at the Melbourne Track Classic. The weekend following consisted of 1k, 2k, 1k, 2k, 1k up the hills and a long run of 105min, of which I actually felt great because I hadn’t done much training in the few days leading up to race so was quite fresh.

Training was what influenced my decision to miss the Sydney Track Classic, I’d done some good training at falls but I hadn’t done much since my surgery and still have a lot to get done and improvement to be had. August being a long way from March it was important to get back into the routine of hard training to ensure ill be running my best when it really matters. And so it was 3 weeks of Dendy Park (grass track, very slow, draining workouts), long threshold and long reps in the hills.

The training was tough but because we had not done any work on the track and running 72’s on the grass track felt like we were running 68’s, which made it hard to know how well the sessions were going. By the end of this three week period I was starting to feel a bit banged up through the hips. But with the decision to compete in Perth as a tune up for nationals meant that I able to have a few easy days and absorb the training I’d done.

Perth was a good result for me and great to continue winning. However it was a bit disappointing that no one really had a go and it turned into a tactical race, especially seeing as the conditions were perfect to run fast. I went there with the intention to run fast and have a crack however with the training I’d done I wasn’t confident going through in under 52 and really getting after it. Rather wanted to keep the pace going hard in the last lap.

After the race I realised that I hadn’t done the training I needed to run fast and required a little bit more race specific training and hardened racing. All of which I hadn’t done and its not the appropriate time of year for me to do so either. So had it been a fast first lap I’m not sure how I would have fared. In saying that you can not underestimate the importance of endurance in the 800m event because even off a slow lap I was strong enough to lead the second lap and hold off guys who have performed very well this season.

For me now it is back to a week of tough training before getting ready for nationals where I hope to go one better then last year and win my second national title. I have Tristan Garrett and Jack Bolas staying at my place in the beautiful rural town of Harkaway! So there should be some good banter and epic games of NBA 2k11.

Thanks
Visit Jeff's website HERE

 

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 It’s been a while since I’ve raced and one in which the pre race routine didn’t involve strapping tape to hold my foot together and ice directly after to stop it from blowing up. Followed by a night spent in a night splint so I could continue to train the next day. It’s great to know that those days are well behind me.

 

I ventured to Hobart for my first race since tearing my plantar at the Penn Relays in Philadelphia. I’d come down from two weeks at falls creek on Friday and flew out to Hobart on Saturday afternoon. I’d only been on the track once since December so it was a welcome sight. I was actually pretty nervous, I hadn’t done anything in training that indicated what shape I was in and it had been a long time since I’d raced last. However id done things at falls creek that I’d never been able to do before. Things like 15.40 for quarters and 6x1k running 3.04’s with a 2.53 and 2.52 thrown in for the 4^th and 6^th rep. Nothing spectacular, but great for me.

 

Saturday night in Hobart was like the calm before the storm, I said to a few guys that we need to be running tonight because Sunday was going to be 40km winds. I knew once I got to the track with the wind that the opening few laps were going to be slow and I’d have to get to the front by at least 400m and wined it up because a number of the athletes had done a few races and with Symmonds in the race I didn’t want to leave it to a sprint finish. I got to the front at 400m feeling great and surprised myself with the way I was able to finish considering the work I’d done. It was a great way to start the season and my return to the track off with a win and gave me great confidence knowing that I can still do it after the surgery and a horrible year.

 

Hobart was merely a tune up for Melbourne so I didn’t go in completely blind as I knew Kiprop was just waiting for his VISA and Nic had said to me it could be a great opportunity to run fast if the race went right. Nic was not wrong as Kiprop had planned to run 1.52 through 800m and 2.50 through 1200m – he didn’t come to Melbourne to muck around after stumbling last year.

 

 

Training had continued to go well and being down from falls allowed us to do the same type of training but just a bit faster as we were down from altitude and back on the track. Training was still geared towards the longer 5k/cross country training, however at the end of Saturday’s session Nic lined us up for a 400m handicap. A group of us were all set off at different intervals chasing each other down and were told to just run strong. I didn’t look at my watch through 200m and ended up running 48.6 just rolling along. It was at this point that I was confident that I was fit enough to keep up and fast enough to finish strong if the pace slowed.

 

I remember lining up in some of the biggest meets in Europe in 2009 and being really nervous and questioning whether I can do it. That feeling is probably only natural but having sat out the whole year in 2010 I got on the start line in Melbourne against a quality field and just wanted to get amongst it. It might have been because of the absence, or because I was racing in my hometown or maybe because I’d done it the year before. But I know that I need to carry that feeling into the European season later this year.

 

The race at Melbourne pretty much went as I expected early on, I knew the pace would be on but I knew that they wouldn’t go 1.52 because its March and were in Melbourne not Rome in June. As soon as the starters gun went off I knew I just had to find Kiprop's back and go with whatever I had left in the last 100m. Thankfully I had enough and the race turned out exactly as I had hoped. It was good to get my third straight win over 1500m in Olympic Parks final year, the track has been great to me and it will be missed but I’m sure we’ll create our own history down at Albert Park.

 

However more importantly I got another win over the Olympic Champion. I know that come July & August he will be a different athlete, but it’s given me the confidence that I know I can do it. For me its back to those long miles, ticking them of and writing them in the training diary each week, so that come July & August I’m a better athlete and can replicate what I did in Melbourne a week ago! There is still a long time to go but these two races have shown that I can still do it, the body can handle it and now its time for some more training.

 

The year could not have started off any better for me and I have a great feeling that it will continue throughout the year.

Check out Jeff's website HERE

 Hey Everyone,

With Christmas and New Year's just gone  I thought it would be a good time to give an update of my progress. It’s been a rough year for me and many of my blogs/updates have rarely been positive. However I can assure you that this one will be quite the opposite as I’m back training well and getting very excited to put down a good training block and get back onto the track for a race or two. It sure has been a while.

 

In August this year I had a plantar fascia release ending any chance of making the Commonwealth Games starting line. Since that time I basically totally removed myself from the athletics world and when I did start running it was all rehab and running on the alter g and then progressing from that outside. The big step was doing my first session, which was on the Perry Lakesgrass track in Perth while on holidays rolling out 5x800m in 80sec laps. Even though I was back doing “sessions” I was from that and they were controlled and measured, taking small steps forward. At times it was tough because during this period I was doing a lot of running on my own and there were times where I didn’t really feel like doing it. Mainly because for me unfortunately it was the third time I had to do this kind of build in the previous 12 months.

 

I finally started feeling like a runner again when I returned to my old stomping ground at the Know Athletics track with my former coach Richard Huggins whom I have a great relationship with. I found running fun again and the excitement was back as I was running with a group and having that banter and sledging with fellow runners but then getting in there and working together to smash out sessions. Have to give massive thanks to Matty Beer and Jordy Williamz who helped me a lot during these sessions.

 

The body is feeling great, I have no pain whatsoever at the insertion of my plantar fascia and calcaneus, which has caused me all my trouble. I have give a massive thank you to my surgeon Mark Blackney and my physio Andrew Lambart who have got me to this position - running pain free for the first time in 18 months! I’ve been gradually building up my kilometers these past three months and adding different elements of training to the point where I’m back doing normal workload. I’ve been able to do good sessions on the track, knock out 1k and 2k reps over the hills, get out to 90min for long run at Ferny Creek and finally throw in a few doubles albeit on the alter g treadmill. I feel like i'm improving each week however still have a lot of fitness to gain before getting back to the position that saw me have a great season in 2009. I know this will come as I have 2 stints booked in at falls creek totaling 5weeks so I will either come down from the mountain either fit or insane.

 

I really want to use these next few months as a good foundation to get very fit, mix in a race or two and get ready for the European season. HOWEVER this is all just practice for the big show in 2012 and the main goal for next year is to stay healthy and look to London ready to do amazing things.

 

I want to wish everyone a Merry Christmas and a safe and happy New Year.

 

 

Also on a side note, my contact form on my website has had a bug and have therefore not been able to receive any feedback. However this is all fixed up now I will respond to any questions or anything in particular as soon as possible. I apologies for this inconvenience and if I have left anyone out there waiting for a response.