I am still here, I have just been flying under the radar lately. Life has been pretty hectic lately with training, crewing, work, and family matters. This is my last week at work before I commence one months leave. I cannot wait, my only plans are to train hard and enjoy summer. I am very focused on 6 Foot, so I will use the time off wisely.

A Picture Speaks a 1000 Words.

Small Steps

This morning I got up nice and early and did a nice comfortable 6km along the shores of Botany Bay again. I have been sticking the grass as much a possible to avoid the concrete, but it is a very sandy surface which makes me work a little bit harder and keeps me honest. By the time I got home strectched, had a drink and stuffed around a bit, Blue Dog arrived home from work surprised that I had already been for my run. We enjoyed a nice breakfast together and then it was my turn to go and earn a dollar.

I have made a real effort over the past couple of days to take better care of myself with the goal to increase my energy levels. So far I have been very good. GOLD STAR!!!

Strategies

Last night Blue Dog and I were joined by fellow "Team Dog" crew member Sarge for a discussion on tactics and strategies for the C2K. The three of us then lined up for SWEAT this morning with one member feeling a little under the weather. We did an extended warm up and then joined the squad for the usual drills, strides etc. I did three fartlek laps of the lake which is roughly 4.4km, just taking a little easier than usual. We finished the session discussing our race plans for the Central Coast Half on the weekend.

Edit: I spoke to Sean about my visit to the dietician so there now expectations of bigger and better things. This is includes a revised program and some new expectations regarding pace etc. Now I am definitely going to have to do be very committed.

Monday, 27 November 2006

Blue Dog and I headed out for our recovery run taking it out at a nice easy pace. It really took me a long time to get into a rhythm and I felt my stride was very restricted. After a couple of k's my body loosened up. I left Blue Dog to continue his run as I turned around and headed for home. I did a total of 6km with an average pace of 5.46/km.

Tuesday, 28 November 2006

When the alarm went off I really had to drag myself out of bed, after making a coffee for Blue Dog and myself I decided to pull the pin on SWEAT and went back to bed and slept solidly for another 2 hours. Today was an unplanned but necessary rest day.

I had an appointment in the afternoon with my dietician. After a good chat and review of my food my diary we have found the answer to my lack of energy. I was really quite surprised at what I was doing to myself. I now have some homework and a plan to put my lessons into action.

Wednesday, 29 November 2006

Katie come over to my house this morning for a run. We were accompanied by Blue Dog who rode his bike along side of us. We only had 45 minutes on the program today so we started a little later so it was nice to get a couple more zzz's. By the time we got back to my house Blue Dog was there to great ice with an icy cold drink.

What the ....



Thursday, 23 November 2006

This morning I arrived at SWEAT feeling light headed and questioning why I was even there. I found the answer on the hill reps. I had 7 reps on my program but after 3 I was extremely lightheaded and my legs felt like jelly, I had nothing. I decided to sit out one of the reps and then lined up for my fourth, which was a little quicker but still tragic. I pulled the pin on the session, trying to piece everything together.

Friday, 24 November 2006

MY WEDDING ANNIVERSARY!!!!!

Blue Dog and I both had the day off work to celebrate our 5th wedding anniversary. We had a beautiful lunch planned so I did the right thing and went for my run in the morning. I just ran my local route and did 6km with an average pace of 5.20/km and felt quite good, which was a nice surprise.

Saturday, 25 November 2006

I went the CR 5K Challenge with the goal of just running the 5k slowly and enjoying the run back with everybody. I did a warm up with Blue Dog, and tried to decide what pace group to run with. I ran with the 28 minute group, which was only me. I felt okay, so I decided to just run comfortable and concentrate on my form and surprised myself with a 24:35 minute finish. This was a nice surprise given how I have been feeling the past week or more. Enjoyed a nice breakfast.

Sunday, 26 November 2006

With the Central Coast Half next weekend Katie, Ray, Kerry, and Belinda came to our house for a nice flat run. We did a total of 18.3km with average pace of 5:44/km which felt pretty good. Blue Dog cut this run a little short and come home and cooked us all a nice breakfast.

One Foot in Front of the Other

Monday, 20 November 2006

After a late night on Sunday with the girls, I suggested to Blue Dog we go over to centennial Park after work for a nice easy run. We a nice run just taking various paths and directions, we included a loop of Queens Park. It was a really nice way to end a hectic day at work. I have been pretty stressed with a lot of matters at work lately so it was nice to arrive home relaxed for a change.We did a total of 7.5km with a nice average pace of 5:45/km.

Tuesday, 21 November 2006

After a good night sleep I arrived at SWEAT feeling pretty good but during the strides I felt completely flat and felt like I had no energy or strength in my legs. I had 5 x 800 on my program but I really struggled to get through the reps. I figured rather than pull the pin on the session put in the best possible effort. I again felt really disappointed.

Wednesday, 22 November 2006

I woke up the smell of smoke, so I knew I would be in for another busy day work, so I enjoy my 90 minutes of me time. The usual group decided to just stick to the park today due to the heat to ensure we were close to water. Again it was another run taking various paths to ensure we reach our training goal. After a very quick stretch I had to get away, but I paid for this during the day. Everytime I got off my chair during the day I was walking like a little old lady. Everyone just shakes their head and ashes, "Have you been running again"?

Taking in the Sights at SMC

After finally catching up on some sleep and a day of relaxation on Saturday, I was looking forward to heading out to SMC. I had planned to run the half marathon as my weekly LSD, so I teamed up Kerry who had the same plan. We had a set pace in mind, but we were a little faster than planned, it reminded us of our run together in the '05 Canberra Marathon. We enjoyed a great run, and took in all the sights that SMC has to offer, and girls you would be surprised what is out there ;-).

After a nice relaxing day, I was then off to dinner with the CR/SWEAT/STRIDER girls for "Baby Shower" dinner. It was a great way to finish the weekend.

Checking In

Life has been pretty hectic over the last week, so I haven't had any spare time to sit down and update the blog. My week has included crewing for Blue Dog at the GNW 100mile (I am very proud to say he finished second), a HR conference, headcold, Squad dinner, Vat's wedding, and I have managed to fit some running in as well. It really has been an exhausting week and I am looking forward to a couple weeks at a slower pace.

Here's some photos from the GNW, I will load all my photos on CR when I get a moment.

Long Run

I drove over the Centennial Park this morning in my beautiful new car. I ran through the Park and headed towards Oxford Street and was shocked to find the number of people sitting in the pub drinking at 6.00am. I then headed towards Darling Harbour and after a particular incident realised it was probably not a good idea to be running in this area on my own early in the morning. I then ran to the King Street Wharf, Sussex Street into the Hungry Mile and then through the Rocks to the Opera House. I had stopped there for a couple of minutes so see if I could spot my father who knew I would be in that area at that time, no luck. Then into the Gardens and past my favourite spot "Lawn 32", the lawn where Blue Dog and I got married. Made my way back to Oxford Street, into Darlinghurst and then back to the Park to finish a shorten lap of the inside loop. In total I ran just 21.6km with an average pace of 5.26/km. I was really happy with my run, given I had a hard hill session yesterday and no company to keep me honest.

What am I Wringing About?

Katie, Ray, Blue Dog and I arrived nice and early, so Blue Dog suggested we do a warm up through the "woods" today to get him in the zone for GNW. I was lagging behind in the beginning feeling pretty ordinary again today, and was a little apprehensive about the 10 laps of Wild Wally on the program. By the time we on the start line, I was a little worried. By the time I had finished the third lap I felt like crap, Sean asked me how I was going, I just shook my head. I kept going and trying to remind myself to lift my knees higher on the up hill, something Sean always reminds me of. Towards the last few laps I lost count, so I had to keep an eye on Katie to know when to finish. I finsihed the 10 laps in exactly 24:00 minutes. Now the big shock of the day, after checking the stats, this is a 27 second PB for Wild Wally. Now I'm smiling.

In effort to address my issues with my diet and weight, I visited a Sports Dietician on Tuesday, who has given me some great advice, structure and a new focus.

As for the next few days my training is going to be a little scattered, I will be crewing for Blue Dog in GNW so I will have to try to fit the training in around my crewing commitments.

Captain Cranky Pants

Tuesday, 7 November 2006

When I arrived at SWEAT this morning poor Katie and Ray asked me how I was so I let them know; it's all work stuff that shouldn't get to me but everyone has their limits. I had 4 x 1km reps this morning, and my usual shocking form was still present, again I had no energy and my times reflected this. I even forgot to write them in the squad training book, maybe I just wanted to forget them. I had a bit of chat to Sean about my current form and he made some good suggestions and comments. I still walked away from the session feeling disappointed.

Midweek fun with the Girls

Wednesday, 8 November 2006

This morning I met Katie, Kerry and Becky for a mid-week run. After some discussion we decided upon an alternative route for our midweek run, as you can only do so many ks around Centennial Park. We ran down to Rose Bay through Double Bay and back to the Park, founding a nasty hill. It was enjoyable and the variety was great. Today's run was a little shorter than usual, only 13km.

Wind Warriors

This morning I woke up the sound of the wind and rain, and thankfully had arranged for Katie to meet me my house nice and early otherwise I may have hit the snooze button a few times. Monday’s are usual my rest day, but I won’t to speak to Sean about increasing my training to 7 days a week.

Katie and I headed down to Botany Bay. Katie pointed out the rain in the horizon which ended on top of before too long. After 5ks we turned around and were confronted by a strong head wind, we were very thankful to turn into my street that provided protection from the wind. We ran just over 10km with an average speed of 5.36km/hr.

Saturday, 4 November 2006

Getting ready for the Striders 10k I was pretty excited thinking it was the last race of the 2006 season. I had no real expectations of time, just to run the best I could (as usual). Blue Dog and arrived nice and early to meet the SWEAT clan for our warm-up, drills and strides. By the time I got the start line I was drenched with perspiration, I found the conditions quite humid. It was again another huge crowd which took a bit of negotiating to get through at the start but after about 500 metres I found a clear running path. I kept focused on Katie’s hot pink hat throughout the race. I felt pretty flat through the race, but ran as hard as I could and finished in 50:17, which is way off what I have been running lately, but it was the best I could do on the day so I have to be happy with that.

I then enjoyed a very nice post race breakfast, which unfortunately I had to cut short. I then headed off to my parents place. While I was doing their house work, my father was conducting some research for a shopping trip, a new car. He found a couple advertisements, made a couple of phone calls and we headed off to do some serious negotiations. He did very well; I pick up a brand new Hyundai Getz on Thursday for an amazing price. We phoned Blue Dog (who was at work) to let him know what his hard earned had bought. Blue Dog was very appreciative of my father's negotiations skills and happy with the purchase.

Sunday, 5 November 2006

I met Katie, Ray, Kerry and Deanne at Bronte for our long run. We choose this location for something different and a good excuse to view the “Sculptures by the Sea”, that were really good. However, I don't always understand the artist's impression but I can appreciate their hard work. Speaking of hard work, I think we did manage to find every hill in the area (groan), and then the journey home was in a strong head wind. Overall it was a really great run, but one I was happy to finish. My energy levels just don't seem to be at their usual standard at the moment. In total we did 20kms in a little over 2hrs, slightly slower than our usual pace, but we had to soak up some culture for the day.

My Local

For something different Katie and Deanne met me at my house this morning for our run. We ran down to Botany Bay (approx 1.3km) and along the waters edge. It was a nice comfortable run, we almost forgot we had to turn around. I felt really good this morning, but did notice the humidity is starting to creep up. We we arrived back at my house and were greeted by Blue Dog with some ice cold drinks. In total we ran 6km with an average pace of 5:52/km. Definitely feeling nice and fresh with the easy week so far.

I'll be running the Striders' last 10k for the 2006 season tomorrow. I haven't got any big plans but to just enjoy the run.

Wednesday, 1 November 2006

Both Blue Dog and I had the day off work, so I convinced him to come and join me and the girls for our mid-week run at Centennial. We all have an easy programs this week, so it was just a a leisurely run throughout the different paths and fields. We stopped to inspect the new plants in the garden beds around the lake, and I discovered a statue that I have never actually looked up to see before. We did a total of 7km with an average pace of 5:52/km. It was nice to go home and have a nice breakfast together and share the day together. Blue Dog did tell the girls we were going to have a romantic day together; but buying a lawn mower, housework and gardening is not my idea of romance ;-).

Thursday, 2 November 2006

Again the program called for a relaxed session. I had 2 x laps, 1 x lap of the lake. I went around the first lap in 7:06, Sean then instructed me to pick up the pace in the second. Becky and I worked together on both laps, and finished both laps in 14:01. After a short recovery run it was then time to start the last lap. Again, we were reminded to take it easy if racing on the weekend, I just kept the form good and focused on Katie's cap (still no ribbons) ahead. I finished in 6:56. Finished off with a nice cool down.

Inspired by Katie and after many months of consideration I have finally decided it's time to get a new(er) car. I've had my little car for 13yrs now. Finances are all sorted, I've got my father ready and we are off shopping on the weekend.

400s

Whenever I read my program and see 400s I know I am in for a tough session, so I arrived early to and did a decent warm-up. By the time Sean had us lined up for our drills and strides there was a huge crowd there today, the squad has had a growth spurt. After Sean explained the track to us, I lined up for 10 x 400s. After the first couple Sean suggested we back off a little to ensure we put in a big effort for the last two, I took his advice. My times were; 1:43, 1:41, 1:44, 1:46, 1:46, 1:49, 1:49, 1:49, 1:41 and 1:38. My previous session of 400s was only 8 reps, but today's slowest reps were the times of my fastest reps for the previous session. So I was very happy. I finished with a nice cool down lap around the lake.

A Great Weekend with Great Company

Saturday, 28 October 2006

I made my way over the CR 5K Challenge with plans to run 5ks out and back. My legs were feeling so much better but not 100%. I did a warm-up with Deanne and then made my way back to the start with no real idea of what time I would start. I then decided to ran/pace Lorna (aka The Owl). We headed off in a really strong head wind and I tried and act as Lorna's wind break. The fourth kilometre was a little kinder and Lorna finished strong with only 2 seconds off her PB. I am sure a new PB will be recorded next month. I then enjoyed a nice casual run back to the start.

I didn't hang around for breakfast, as I had made plans to do my regular cleaning chores at my parents place followed by some retail therapy with my mother. I even managed to knock over half of my Christmas Shopping.

Sunday, 29 October 2006

I met Katie, Kerry and Deanne at the STAR for a change. We did a DIY route and found a few interesting places. In our search for a toilet we stumbled across Quarantine Park (Concord) which had a number of old stables; very interesting. It was a really enjoyable run, at a nice comfortable pace 15.6km at an average pace of 5:46/km. There was lots of chatter and laughter.

After a nice day spent at home for a change with Blue Dog, I met the girls and Ray again in the afternoon and saw "Little Miss Sunshine". It was sensational.

I had a ball......

Saturday, 28 October 2006

I made my way over to the CR 5K Challenge with plans to just run 5k out and back at no cracking pace. I did a bit of a warm up with Deanne and discussed starting times with a few of the players. Lorna (the Owl) was heading off with the 28 minute group so I offered to run with/pace Lorna. There was a terrible headwind around the Bay this morning so I tried to act as Lorna's wind break and promised not to break wind :-). Lorna hung on and put in a great effort and finished 2 seconds off her PB, which I am sure will be broken next month. I then enjoyed a nice leisurely run back to the start.

I did not hang around for breakfast, I had to head off for a nice day of retail therapy with my mother. I actually knocked over half my Christmas shopping.

Sunday, 29 October 2006

I meet Katie, Kerry and Deanne at the STAR this morning for a change. We didn't bother taking a map as we were familiar with the area. It was one of those great runs, chatting about the silliest things; we can really keep ourselves amused for hours. We took a few different routes and come across some amazing places today. I was happy with the run, my knee started to get a little sore where I fell on it last week, but the ITB issues seem to have disappeared now that the quads a feeling normal again. We ran a total of 15.6 km with an average pace of 5.49/km.

I finished off a great weekend with a movie. I meet girls and Ray latter this afternoon and watched "Little Miss Sunshine". It was fantastic, very funny.

Update

Thursday, 26 October 2006

I felt pretty good when I got out of bed and I even managed to get into the car in a relatively normal manner, but when I arrived at SWEAT I had to walk down the slightest bump, I cannot call it a hill, quads let me know how much they hate me again. I did a warm up with Katie at much better pace then the past couple of days. It was then time to head to the hills.

I was feeling about unsure of about the Wild Wally session this morning have no idea how my legs would handle the down hill section. I did 3 reps (relaxed), thinking that all I had on the program ( I actually had four when I checked last night). My times were 3:38, 3:28, 3:27. My left ITB was a little tender when so I will have to give it come TLC over the next couple of days.

Friday, 27 October 2006

I meet Kerry, Becky and the very pretty Katie this morning. Katie had a pretty pink flower in her hair today. We'll have her in hot pants next. My legs feel normal again, although I am sure my stride is still showing some effects. ABC Radio was telecasting in the Park today. Kerry did suggest I approach the microphone and share a little story about running and dogs, but I refrained. We did a few random tracks in the Park and finished with a total of 6km with an average pace of 5.37/km. Drove off to work feeling on top of the world.

I only had an easy 30 minutes today but I still be the girls to keep them entertained with my current running technique or lack off; and to get to work early for a meeting. I think this was probably one of the slowest runs I have ever done, and I am thankful the Katie, Kerry and Belinda were happy to keep Bec and I company. Once Bec and I finished, I tried to do a few streches but even my scabby knee reduces my range of movement.

Katie and Kerry my next goal should be stay upright in my next trail race.... Thanks girls.

Walking on Egg Shells

I got of bed this morning with a severe case of DOMS and questioned my sanity when getting dressed for SWEAT. When we arrived Katie and Ray inspected my damage from the weekends fall and filled them in all the news from the weekend. Thankfully Katie had the patience to stay with me on the warm up that was very slow. Sean asked my how I was feeling, and I did notice the strange look he gave me when I said even my biceps were sore. Lets just say the drills were very interesting and I kept most people amused however I started to loosen up with the strides. I had 3 x 800 (relaxed) on the program today. My reps were 4:12, 4:02, 3:56 so I was really happy to notice the improvement with each rep. I was then instructed to do a short cool down. In total I ran 8km on very tender legs but feel so much better for it.

A Good Result :-)

Friday, 20 October 2006

I met the girls and Ray for a nice easy run around the Park. It was nice and comfortable, with lots of chatter and a stop by the lake to check on the progress of the geese. Felt really good throughout the run and legs felt great, so I was feeling pretty confident about the Bulls Head Challenge, but I said the same thing last week and had a shocker at Fitzroy Falls.

Saturday, 21 October 2006

Blue Dog and I had a bit of sleep in and then got our gear together for our road trip to Canberra. Once we found some accommodation and had some lunch we set off for an easy 30 minutes. It may have been easy for Blue Dog, but our average pace of 5:16/km. I did explain the pace was a bit quick considering I had a race tomorrow, however I was assured it wouldn't hurt me ;-(.

We then meet up with a few CRs for a pre-race dinner.

Sunday, 22 October 2006

Bulls Head Challenge

Blue Dog and I arrived at the race HC pretty early, actually we were the first runners to check in. After a few minutes other runners started to arrive and the Brindabella runners were bused to the start. This left me with 3hrs to fill in before my bus arrived, but the time went pretty quickly. Before I knew it I was on the bus, sitting with my SWEAT buddy Becky O, who has some big plans for next year. By the time we arrived at the start of the BHC, the front runners were coming through which was very exciting. Our race was delayed by 10 minutes due to the late running bus service. Did the usual "ready, set, go" and we off and racing. Shortly after the start, I saw Blue Dog running towards me, so we have each other a "high five" and kept going. My first couple of ks's were very quick, but I felt pretty good, so I just kept going rather than hold myself back. After about 4 or 5ks into the race we had a sharp left turn. As I took the bend I lost traction, and could feel myself falling but knew I couldn't stop it, so I just tucked my arms and let happen. After a slide and a roll I was back on my feet feeling a bit sore. I just relaxed myself and kept going. After about 13 k's I could hear Blue Dog approaching. He reckons I put the pace on when I saw him, because it took him a while to catch me. I suggested it was tactic I was using to push him a little harder. He eventual caught me but I kept him in sight for the next 5ks. I just kept pressing along, and welcomed the cool water at Vanity's Crossing. Finished in 2hrs 21 mins. 29 minute PB.

I met up with Blue Dog and Becky and we walked down to the river to join everybody else soaking a beaten up legs in the cold water. I am now nursing a few scratches and a swollen knee, but at least I'll have the scars to remind me of a great day out.

A Fresh Start to the Day

After the usual warm-up, drills and strides it was over to the lake for a tempo session. Sean had us all allocated into groups with a set pace and time per lap of the lake. I was in the 5min/km group (7.15 per lap) but I only had 3 laps due to Sunday's race. The idea of the group was to work together and then work harder on the last lap. My group set off and ran the first lap in 7:04min, and was instructed to slow down (nice change), so we backed off a bit on the second (7:12min). Becky and I then worked together on the last lap (6:54min). My average pace was 4:53/km which was good and it felt comfortable. We then did a couple of laps of the 1km loop for a cool down.

When I got to work I jumped in the shower only to find there was no hot water, it was freezing. I was later advised there was hot water two floors above me I should have run up there. I explained it's probably not a good look running through the corridors of with just a towel wrapped around me. I think I need to find some sun to warm up now ;-).

Mixing it up

Yesterday was a self imposed rest day. My mother started her chemotherapy yesterday so I accompanied my parents to provide moral support.

This morning I only had 30 minutes on my program, but I was feeling a little guilty about missing yesterday’s session, so I decided I would run for an hour. I had bit of sleep in and run along Botany Bay, rather then getting up early and driving into Centennial Park. Blue Dog decided he would join me, which was nice as we seldom run together. It was just a nice comfortable run, after 30 minutes I turned around. Blue Dog kept going as he had a bit longer on his program. I retraced my steps and actually managed a negative split; I had to run past home for a couple of minutes to get the full hour in. I averaged 5:26min/hr.

This afternoon I will go the gym for my strength session and a swim.

My Head is in a Spin

After reading Clairie's blog I felt inspired to do something I haven't done in a while, a Spin Class. I forgot how much I enjoy these classes, so I will have to make an effort to include it in my training routine. I put a solid effort into the sprints knowing I'll have to miss my track session at SWEAT in the morning. I also did a few weights and some core work. Walked out of the gym feeling fantastic.

Weekend Adventures

Saturday, 14 October 2006

Another earlier start to the day, we arrived at Fitzroy Falls welcomed by the heat and the usual crowd of runners. After getting ourselves organised I gave Blue Dog a kiss for good luck and watched the marathon runners run off in the wilderness. I then went and lined up to use the toilet, which is an unsolved mystery. Why do people take so long? After assuring Katie and Deanne that the course was really good and only one slight hill, after our warm-up on the course we discovered that my memory of the course was vague. My 10k race was a shocker. I have not even bothered to look at my splits. I am even embarrassed to say, but for my crap run I picked up 3rd in my age group. When I heard my name being called during the 10k presentation, I actually thought I had won a lucky door prize.

Spent the afternoon cheering the marathon runners home and then enjoyed a nice picnic thanks to Katie and Deanne.

Sunday, 15 October 2006

I finally made it out to SMC. I had a 2hr run on my program at 6:00min/km pace, so my goal was run the half marathon in 2hrs. I just took off nice and easy and just concentrated on my own run, not wanting to get caught up in racing. So I just cruised around the course on my own and had a great time, I had a number of people offer words of encouragement, but I didn’t want to let them know it was only a training run. In the back half of the run I found I felt really strong on the hills and managed overtake a few runners. I just concentrated on my form, keeping relaxed and not racing. I finished in 1hr 55mins flat; my average pace was 5:27/hr so I was really happy to put in a good solid training run. We hung around for a while then went to my parents place.

After doing all the housework at my parents place, I say down and had a chat to my Dad. He asked my how far I had run, and I replied, “I’ve done a half marathon today”. He was surprised and asked about my running times; hopefully one day Striders may have a new member.

Friday Fever

I woke up this morning very happy it was Friday and excited about the weekend ahead. I have had a pretty stress full week due work and some further complications with my mothers health. I met Kerry, Deanne and Katie this morning for a nice easy run around Centennial Park via the lake to monitor the development of the geese. It's amazing how much they grow overnight. We ran 6.4km with an average pace of 5:58/km.

I'm off to Fitzroy Falls tomorrow to run the 10k and I am feeling pretty confident in improving on last year's time, but I'm really looking forward to a day out in the sun with friends.

BTW I can happily report I have not had any alcohol for 11 days (almost a PB).

Relaxed

Blue Dog and I arrived nice and early for SWEAT this morning so ran the inside loop of the Park for a warm up, and I showed him the baby geese we admired yesterday. This morning we had Fartlek and I those words I love to see written on my program "relaxed". This week I decided I will take the relaxed option given I am running the Fitzroy Falls 10km on Saturday and I want to have a good race, last week a ran a little too hard on my relaxed day leading up to the Striders 10k. After receiving our instructions I was off, just concentrating on my form and keeping my body relaxed. I had three laps of the 1km circuit, according to my Garmin which measured it a little longer, my average pace of 4.53/km. I then did a nice cool down around the lake with the GBH boys.

Flexibility

10 October 2006

I arrived home on Monday evening and confronted Blue Dog with my dilemma. I had a very important meeting scheduled early on Tuesday morning regarding a restructure that impacted on my position, and possibly my ability to continue SWEAT and my regular morning runs. So I decided not to attend SWEAT to avoid arriving late to my meeting. Anyway the outcome was good so I'm happy. I arranged to meet Katie and Ray after work for a speed session, which then become an 11k run. There was not speed left in our legs at that time of the day. Katie and Ray gave me a tour of their local area, and we laughed when I realised I was near the Como Pub and had been there before. Blue Dog has definitely shown me the sights of Sydney. I now understand why Katie powers up the hills with such ease, their local area is definitely not flat.

11 October 2006

This morning there was only a small group of us for our mid week long run, Katie, Kerry and myself. We ran the usual outside loop of the Park and then went to the Park taking any direction and path to ensure we achieved our daily target. It was perfect running conditions and the company was great. It's always amazing what we chat about and the answers with come up with for life's daily issues on these runs. I know it keeps me sane. We stopped at the lake to admire the little baby ducks, they were so small a couple had difficulty walking. I started to feel tired towards the end of the run this morning and was pleased to finished. We ran a total 16k at 5:42/km.

7 October 2006, Striders 10km

After a rushed start to the day having to pick Blue Dog up from night shift we made our way out to Homebush. Quickly registered and rounded up the troops and we snuck off to do a bit of a warm up, drills and strides. We then jogged back to the start to find a huge crowd. I went out a little too quick in the first couple of ks and debated if I should slow down or just try and hold on. I took the second option, probably not wise. I spotted a few people as targets and kept thinking "I don't get out of bed at 4:30am during the week for nothing". My legs felt like jelly and I started to sound like a steam train. By the time I got to the bridge towards the finish I started to heave at least four times, which pissed me off as I only had 50 metres to go. Anyway I finsihed in 48:10, one second off my PB, but very disappointed. Blue Dog has tried to convince me I had a good run, but it hasn't worked.

8 October 2006

I had an 2.5hrs on my program today, so I arranged to meet Deanne at 6.30 to get my extra half hour in and allow Deanne to get away early. It was a really slow start and I could feel the effect of yesterdays 10ks on the legs so we just took it easy for the first couple of ks to allow the legs to loosen up. We then met Katie, Kerry and Rachel at 7.00am. Just as we were about to get away Ellie80 and Jen-Runs popped over to say hello. We did various laps and tracks of the park and returned to our meeting point at 7.30 to allow Deanne to get away, little did we know we were being followed by Blue Dog. We continued to use our imagination around the park and said good bye to Rachel, leaving Katie, Kerry and myself to continue. Towards the end of the run we could notice the heat and I was started to feel tied. We stopped at one point to have a look in the pond, but then decided to move and get the run finished. Stats: 25.45km, average pace 5:54/km, exactly what the coach had ordered.

When we finsihed we drove to Clovelly for a breakfast and a refreshing swim.

Relaxed and Easy

I met Deanne and Kerry this morning for a nice easy run around the grass at Centennial Park. After feeling pretty tired it was really nice to just cruise around and chat with the girls. We did 6km today with an average pace of 5:51/km. I can safely say I'm over the my cold I had last week and running niggle free, which is great. I have started to think about my race plan for tomorrow's Striders 10k. After a pretty hectic week (working, training, etc) I will be looking forward to a nice relaxing night.

Long Reps

I arrived at SWEAT this morning with a goal to redeem myself after my horrible effort on Tuesday (My name is Bernadette Gregory and it's three day's since my last drink..... wrong group). I did a couple of laps of the 1k circuit with Katie as a warm up which I really needed as I was a little tender from last night's weight session. We are still not allowed on the oval, but we manage to sneak our drills and strides in before heading over to the lake. I had 2 laps followed by a recovery and then another lap. I really put in an effort this morning and tried to concentrate of my form whilst running into a head wind towards the other side of the lake. My times were 13.29 minutes (4.39/hr) for 2 laps, followed with 6.29 minutes (4.27/hr) for 1 lap. I finished feeling really pleased with myself and a grin from ear to ear.

A great start to the day!

Met the gang at 5:15am in our usual place this morning feeling so much better than yesterday. And I am happy to report I declined all Blue Dog's offerings of alcohol last night, declaring 6 Foot is only 6 months away........ it's time to get serious. We ran the usual outside loop and then into the park for a couple of laps around the lakes, checking out the bird life. Towards the end of the run we spotted Sean heading the opposite direction, and he gave us the usual words of encouragement. When we finished the Kerry and Horrie questioned me about the pace suggesting I took them out too quick, so this no alcohol policy works :-). We ran a total of 13.5km with an average pace of 5.36/km.

Self Inflicted Pain

Blue Dog and I had Team GBH BBQ on Monday afternoon, so I decided to drink far more than I should have. Needless to say, I arrived at SWEAT feeling pretty crappy. I did a warm up with Katie and felt okay, but by the time we did the drills and strides I knew I was in for trouble for the 800s. I got through the first three okay, but on the fourth I started to heave and did the best I could to hold my stomach together. I was happy to get through the 6 reps. Times were 3:27, 3:25, 3:27, 3:24, 3:29, 3:32 not too flash but at least I got through it. I then ran to work for my cool down, give me a total distance of 14km.

A Hectic Weekend.... And Some Running

29 September 2006

I had to be at the airport so I was out the door at 5.00am to squeeze in a one hour run. I ran along Botany Bay. It was beautiful watching the sunrise and watching the day come alive. I hadn't run along this route since April, so it was really nice.

Later in the afternoon, I went out to my sister's house and I was very excited when I walked out of the shopping centre and could see the Blue Mountains, unfortunately she could not understand my excitement. Perhaps she was preoccupied with her pending wedding.

30 September 2006

I had good intentions of going out for half an hour before we had to start getting ready, but I just did get a chance. Although I did a bit of rock climbing later in the day. The photographer insisted the bridal party climb up some rocks, apparently perfect backdrop for some photos. So I kicked off the shoes raced up the rocks and waited for everyone else ;-).

1 October 2006

In between a big breakfast and a Grand Final BBQ, Blue Dog and I snuck out for a run. I had 2hrs on my program and he had 30minutes. I had done a few extra ks during the week knowing that I may struggle to fit my long run in, so Blue Dog and I compromised on 1 hr. My sister's house is very close to the M7, so we ran along there for 32 minutes (Blue Dog's suggestion ????) and then turned around and ran home. I must say it was probably one of the most boring runs I have done, everything looked the same, so I don't think I'll be lining up for the marathon along this course. We picked up the pace a little on the way back and finished in just over 1 hour. A total distance of 11.5kms.

Wild Wally

I arrived nice and early again this morning which gave me a chance to have a decent warm up which was definitely needed, by lower abs were about tender from the core work I did the other day. I settled into a nice warm up and felt pretty good by the time we headed over to the hills for a session of Wild Wally. I had 7 reps on my program today, which the most I have ever done. I should point out in a previous post I confused my 10 laps of Big Bertha with Wild Wally ... dooh. We started almost at the top of hill today, so we could finish each rep with a longer hill sprint. I didn't want to go out too hard and crash before the last few reps, but I did try and keep them consistent. Sean offered me a few tips to correct my form on the up hill. Something else I will now have to concentrate on. My reps were: 3:22, 3:20, 3:19, 3:18, 3:19, 3:14, 3:12(PB), I actually My did a total of just over 4ks today and feel good.

I have to juggle my training a little of the next couple of days with my sister's wedding on Saturday. Sean did suggest I squeeze in a run between the service and the ceremony. As a bridesmaid, I don't think my sister would appreciate it. I think I just sneak out before everyone gets out of bed.

Midweek Party....

We had a huge crowd this morning; Deanne, Kerry, Kulinda, Becky, Horrie, Belinda and I, with Katie meeting us for the second lap of the outside loop of Centennial Park. There were a few spots of rain when we first started but pleasant breeze to keep us cool. I could notice the humidity level was slightly higher than usual. I had to have a loo stop after the first lap, so I had to increase the speed a bit to catch up with the rest of the group. We finished with a nice lap around the lake checking out the progress of the ducklings. Total distance for today's run was 16.30km with an average pace of 5:43/km. I felt so much better this morning, the cold is still lingering but I felt more energised. I arrived at work this morning feeling really good knowing that most people have struggled to drag their sorry butts into work and I have already ran 16km :-).

After a couple of days off I went to the gym last night and did 25 minutes on the elliptical trainer, followed by some weights and core work. Once I finished my session I waited for Blue Dog just enjoyed people watching. There is always so much to keep me amused at my gym..... It's fully sic.

This morning Blue Dog and I arrived at SWEAT very early, I think I was very eager to run again. So it gave me the opportunity to do a good warm up. We are not allowed to use the oval at the moment, but we were very naughty and did all our drills and strides there before headed over to the lake for our reps. I had 4 x 1ks this morning, but this was amended to 2 x 1200 (5:35, 5:43), 1 x 800 (3:33), 1 x 1200 (5:40). I didn't push too hard today due to my cold. During the 800m rep my legs felt like they had no strenght. Just for something different I ran from Centennial Park to work today for my cool down. I completed a total of 14.3kms today, so I feel like a runner again :-).

I have not done any exercise for three days now due to my cold, which I believe may now be on the mend. But it has been a hectic few days. On Thursday evening Blue Dog and I met some of his old school friends for dinner (very late night).

I did not go into the office on Friday, after my boss sugessted on Thursday I work from home (you don't have to tell me twice). Now usually I would go for a run and head the gym, but I was just too sick, after blowing my nose, coughing all day and even vommitting I didn't even feel guilty for missing my training session. We went to the Fire Brigade Ball (photo) that evening, I was pleased I made it through the night.

Saturday, we had a Kitchen Tea I organsied for my little sister and Blue Dog did the right thing and went and had a few beers with the groom-to-be. I had another rest day and gave SMC a miss this weekend. I decided it was best to just rest as I really need to get rid of my cold and not keep pusing myself.

I arrived at SWEAT this morning with my sore throat and husky voice again. After the warm up, and drills I had a chat to Sean about my program for the day. I was feeling really flat and just seemed to have nothing, he suggested I just take it easy. I get a bit pissed off having to modify my program, but I know I need to listen to my body. After my first lap of the lake with Kerry (Roses) I decided to call it quits. Sean reassured me it was a good idea and then suggested I do two more laps of the lake as a cool down. It was probably one of my worst training sessions, but at least I managed to do something.

Midweek

I woke this morning with a sore throat and a sexy husky voice, too bad Blue Dog wasn't home. Got everything ready for the day at work and just as I was about to head out the door and I vomited. Shit I had to meet the girls in 20 minutes and I'm conducting interviews at work today... I cannot be sick. I arrived at Centennial Park at the agreed time of 5.15am to meet Deanne, Kerry and Kulinda. We set off at a nice easy pace, given that we had 90 minutes on the program and we we're still a little fatigued from Sunday. We had a nice breeze to keep us cool, but you could really notice the warmer temperature. We ran a total of 15km with average pace of 6km/hr, for once we actually stuck to the recommend pace. To be honest I couldn't have pushed it any harder today and I was very happy to finish.

My next big race is the Balls Head Challenge. I ran this last year but only treated it as training run. So this year I am going to race it. I have been studying last years splits and the course profile and have set myself a bit of goal time. So I will also need to focus on my strength and core work over the next couple of weeks.

Modified 400s

It was back to the track today for some speed work. I was still feeling a little tender so I had no expectations and was worried that the mind may have been willing but the legs may not want to play. I did a decent warm up this morning followed by the usual drills and strides and started which greatly helped. I have never done 400s at SWEAT before so I was a little unsure of pace and given that I had 8 reps on the program I didn't want to die after the first two, but I think I did. By the time we got the 7th rep we were approached by some rangers who were yelling us to stop and advising us not to run on the oval which mad the rep interesting. Anyway Sean didn't want to disappoint us so we moved towards the lake and completed the last 2 reps. So in the end I ran 8 x 400s plus one extended 400.

My 8 reps were; 1:46, 1:47, 1:48, 1:48, 1:48, 1:49, 1:53, 1:51. Yep, I faded :-(

Sydney Half Marathon

I was feeling very relaxed about today's run and my plan was to just enjoy it and improve on last year’s time. I was not aiming for a PB which I set at the Gold Coast half this year. I arrived nice and early and spotted a few of the regular faces, I was really pleased to see Katie and Helen so I could wish them well. I only found Deanne when I entered the start area which was really good. We had a really good start and I was conscious not to stick with Deanne based on her goal time, as I knew it would be way too quick. Half way across the bridge I heard the familiar voice of Redback saying hello as he went past; I am beginning to think he's getting a kick out of passing me ;-). It took me a while to settle into a good pace, as I was little too quick initially and I was aware the back half of the run had a few hills. I really enjoyed the section out towards Lilyfield getting to see all the familiar faces. At the 19km point I started to feel a stitch in my lower stomach so I backed off for about 300m to recovery. It was great running down the Cahill Express Way seeing the Cheer squad in full swing and to then turn the corner to find Bec and Jackson cheering. I finished in 1:47:52 which is only 5 seconds off my PB, I was stoked.

After catching up with a few people in the recovery village Deanne, Ali and I then jogged back to meet Katie and Helen. We were lucky enough to see the winner's taking on the hill towards the end. They were pretty graceful. We stood and cheered the runners for a while and I was worried that I would be stiff and slow to run the last 5ks with Katie. I saw Blue Dog flying past and I was amazed by his strength yet again, he looked great. We then spotted Helen so Ali left, leaving Deanne and I anxiously waiting for Katie. When we saw her turn the corner we gave her a big cheer. It was a great experience running with Katie and watching her achieve her goal, we just tried to keep her cheerful and focused and I had to remind her that a marathon is 42.2km.

Overall it was another perfect day and I was lucky enough to share the experience with some many great people.

32 minutes......not 30 or 35

Today was an easy 32 minutes, Sean did laugh when we discussed this the other day, he suggested my program down to seconds soon. Just for something different I ran around Kogarah Bay to Carrs Park and back. It was another run that I struggled with my pace, again I was a bit too quick. I ran past a junior cricket game will all the parents settled in for the day, I secretly thanked my lucky stars that I would never have to waste my Saturday's doing the same. Finished the run with nice little hill, so it was definitely good preparation for tomorrow. Getting very excited now.

Still is Still Moving

Today was another very easy paced run of 38 minutes, and I almost got the pace right. After a long day at work conducting interviews all day it was really nice to go and for a run and clear my mind and get some fresh air. It was another run when I had to continue to remind myself to slow down, I was feeling good and my average hear rate for the run was 133bpm so I was definitely doing it easy, but still too quick! Just hope I get my pace right for Sunday :-)

Final Preparations

13 September 2006

I just had a nice easy run, I was instructed to go "very slow". I did try to stick to the slow pace, but I couldn't. My average pace of 5:44/km felt like I was standing still. I did my local Kogarah Bay run with has a few inclines (definitely not hills) and just kept the pace consistent. I ran past two male runners who commented on how fast I was, I didn't dare tell them I was struggling the go slow concept.

14 September 2006

Blue Dog and I were comparing our programs last night and we both had 10 laps of Wild Wally scheduled for today. I assured Blue Dog that we won't have to do 10 laps, Sean would probably just get us to do 6 at the most with Sunday's races. I was wrong...10 laps. My goal was not to go out too hard and stay relaxed focusing on my form. In the last couple of uphill reps I could feel my legs burn but I managed to finish the session in 24:27 with a Wild Wally PB. When I finished Sean commented on how fit I am looking, those sort of comments are always well received from the Coach.

Final Preparations

I was very pleased to walk outside this morning to find it wasn't raining, and when I arrived at this morning the oval was not under water. After a bit of a warm up and comparison of our new programs Sean has recently distributed it was straight into the drills and strides. Us co-ordinated girls (not) decided it is best to stick to the back and during the drills and watch the experts demonstrate their great form. I know why we are runners and not dancers. This morning I had one long rep followed by three shorter reps on the program. My first rep was 2.2km which I ran with the aim of not going out too hard and respecting the fact it was a longer rep my time was 10:16 minutes. I then lined up for 3 x 600s (2:40, 2:38, 2:35). I have never ran 600m reps before and I was little unsure of my pacing, but I managed to increase the speed on each one so I was happy. I did notice during my second 600m rep my legs felt like jelly which is probably a result from last night's weights. Definitely and air of excitement this morning with everybody focused on their Sunday race.

Monday's are still rest days but not completely, I have to do a strength session on the program. I went to the gym this afternoon for do some weights and core work. Unfortunately it was peak hour, but I still managed to use all the machines and equipment I wanted. Funny most of the males at the gym all have chicken legs and are only interested in "chest mate", so I always manage to get through my routine without having to wait too long. I managed to increase my weights today, but I was still a little conservative knowing I have the half marathon on Sunday. I must say I always find the "people watching" amusing and I walk out feeling fully sic.

Hens Weekend
(my sisters Allison, Joanne (bride-to-be) and yours truely)

This weekend was one of the rare weekends that disrupted my running. But it was my baby sister's hens weekend in the Hunter Valley, and as one of her bridesmaids sometimes you have to make sacrifices. After a full day of tasting I managed to squeeze a 6km run in before we all went out for a night of "disco". As you may have guessed it was fancy dress, so I wore my most "fancy" dress (isn't pretty). I did however manage to cross train on the dance floor.

I had planned on doing my long run when I arrived home, but after a long night and doing the house work at my parents place on the way home, I have decided to do something a rarely do miss my LSD.

Some good news. Blue Dog has been accepted for Western States 2007, so California here we come.

Happy Birthday Blue Dog

Today's is Blue Dog's 48th Birthday so I had a half day of work so I could home early and spend the afternoon with him. We went for a nice easy run, again greeted with horrible headwinds. We just did a nice easy run around Kogarah Bay and Botany Bay. It was a total distance of 7.4kms with an average pace of 5:16/km so it was a pretty decent pace for an easy run but it felt good. We then came home and went to the gym. I enjoyed a really good weight session without the usual peak hour crowd. I finished the session off with a some core work and streching. Perfect day.

The body is feeling pretty good, no niggles so I will have to start thinking of my goal time for next week's half and my race plan.

Dedicated or Delirious

After hearing the rain and wind all night it was not the most welcoming weather, but once I had reminded Blue Dog of our goals there was no struggle tying up the shoe laces. When we arrived at the oval a number of lakes had formed overnight, it was probably the worst conditions I have every training in. Belinda and I did a couple of warm up laps on the oval, when the ligthening flashed Belinda took off like a flash herself. Sean suggested we do our Fartlek session around the lake, so we all ran one lap as a warm up. The head and side winds were amazing, thankfully I am not a little whippet or I would have been blown across the park. We did the usually drills and strides which were even difficult with the wind. Sean instructed me to do four laps (5.9ks). Given the conditions I decided to push as hard as could but focus on my form and keeping strong. As I was coming up the straight (into the headwind) Sean ran with me and even commented on the difficult conditions. As Horrie said to me when we finished, the session was in the bag and nobody can take it off me.

I'm Walking on Sunshine

I met Katie, Deanne, Kulinda and Ray this morning at 6.00am and it was actually daylight. We usual run the outside loop of Centennial Park clockwise but just for a change we decided to run anti-clockwise (very adventurous). We just cruised along at a nice easy pace just chatting away; it was one of those perfect runs reminding me why I run. We ended up running 8km with an average pace of 5:39/km.

I actually went managed to get back to the gym last night for my long forgotten strength training. It really felt good, but I think I need to invest in some more bling and make-up to blend in with the rest of the clientele.

Shattered by The Dog

Blue Dog flew home yesterday afternoon after his awesome effort at Glasshouse, we decided to go out for dinner to celebrate our weekend of PBs and the fact that we were both home together again. I had two glasses of wine and woke up this morning feeling like crap and I felt like shit throughout my session this morning. Solution, no more alcohol.

I did a couple of laps of the oval and it just seemed to go down hill. I had 3 x 1200s on my program and I ran the first one 5:23 with Blue Dog pacing for the 300 metres, offering encouragement. I seemed to have a long recovery, so Sean suggested I run a 1600 rep. Great. I settled into a better rhythm with Blue Dog suggesting I relax and concentrate on my form and then pushed me through to the end. By the time I lined up for the third rep I was stuffed, and totally shattered when Blue Dog overtook me after only finishing a 100 mile race on Sunday. My 1600 times were 7:21 and 7:28 but when I checked my previous times for this distance I had still improved.

Time to Catch up

I have just returned home after two weeks at my parents place caring for mother post-surgery. It had been a pretty busy two weeks spring cleaning, nursing and training.

Monday, 21 August 2006

I drove down to Newingtown and ran along the foreshore of the Parramatta River. Just a nice easy run nothing too exciting. A total of 7km with an average pace of 5:15/km.

Tuesday, 22 August 2006

I actually did no exercise at all. By the time my father arrived home from work which allowed me to go for a run I was too buggered. I had been spring cleaning and looking after my mum all day so I just had no energy to go for a run. A visit from Blue Dog made my day.

Wednesday, 23 August 2006

I drove over to The Bay in the afternoon for a run. It almost felt like my old MTG days. I did a total of 10km with an average pace of 5:14/km. I felt pretty good and enjoyed a nice comfortable run.

Thursday, 24 August 2006

Lets just call it a rest day.

Friday, 25 August 2006

Today's run was almost the highlight for the month. When I arrived at The Bay I saw Steve (Blocka) Roach, whom I have had a crush for a few years, so I quickly said hello and got started. I ran for a total of 12km with an average pace of 5:12/km. The pace felt very comfortable which may be a result of missing my two hard sessions his this week. When I finished my run I phoned Blue Dog to advise him of my sighting but he just couldn't understand my excitement :-).

Saturday, 26 August 2006

I arrived to find a very small group at the 5k Challenge due to other races. It was really good to see my running buddies again. I set off on my warm-up and was surprised to find the that I should have already started, so I just turned around and ran. I felt really flustered with my start and finished in 23:58 which was a little disappointing. After a leisurely run back to the start I got away early missing breakfast.

Sunday, 27 August 2006

I meet Katie, Deanne, Kerry, Ali and Blue Dog at The Bay. We all ran the first 10km together, and Blue Dog and Ali left us to keep going. We kept the pace going at a pretty good speed for our LSD. I actually had some toast before the run today, which made a huge difference as I tend to only have a coffee and sometimes a yogurt and often find I run out of puff. So today I felt energised. When we got back the cars, our garmins were all showing slightly different distances so we agreed to keep running with Katie to ensure she reached a nice round number of 36km. Blue Dog was waiting for us in the car with some cold drinks just smiled knowing we were rounding off the k's. I am glad he understands us and does not think we are strange. After some streching and chatting on the grass we then went for breakfast.

I enjoyed a nice day with Blue Dog, and later had diner with him and his son before heading back to my parents place for the week.

Monday, 28 August 2006

Rest days are back on my program for Monday's, so I did.

Tuesday, 29* August 2006

I decided to go back to SWEAT this week now that I had established a bit of routine at my parents place, however after dropping my father at the train station I arrived at 5:15am. I sat in the car until I thought it was safe enough to get out and ran a few laps of the oval; actually quite a few. Katie arrived and thought I must have slept in the Park.

I had 4 x 1km reps on the program but after a quick chat with Sean I did 5 reps. My times were: 4:32, 4:25, 4:28, 4:25, 4:21. I finished very happy with my best 1k reps yet.

Wednesday, 30 August 2006

I meet Katie and Deanne for our midweek. We just plodded around chatting and enjoying each other's company as the k's clocked over. Deanne and I ran for nearly hour and left Katie to finish her run. Total distance 10.26km average pace of 5:42/hr.

Thursday, 31 August 2006

It was like a famous movie, the hills were alive this morning and my Wild Wally times were my best ever. I did five reps ( 3:19, 3:15, 3:15, 3:17, 3:14). I was really happy when I finished and feeling very excited about the Striders 10k on Saturday.

Friday, 1 September 2006

We met at The Bay this morning for a nice easy run, which we all agreed to take very easy. We chattered away finalising our race plans. It was a beautiful morning with the sun coming up, rowers on the water. Spring was in the air.

Saturday, 2 September 2006

Race day. I was really excited about the Striders 10K as I haven't ran a 10k for a while due the ANSW race calendar. I had set myself a goal of 48:20, which I thought my be a bit quick but achievable. My race plan was to go out as hard as I could and just hold on, maybe foolish but it worked. I did a decent warm up and tested the legs for a bit of speed. I was was ready to run. My first km was 4:37/km and the 50 min pace was ahead of me so I choose to forget what they were doing. The first few ks were quicker than my race plan, but I figured I feel okay don't back off just hold it. I finished with a huge PB of 66 seconds, 48:09. I am still smiling.

I finished off a nice morning sitting on the beach in the sunshine, with some great company.

Sunday, 3 September

Katie, Deanne, Kerry, Kulinda and I meet this morning for our LSD. I suggested we run from Centennial Park to the city, down Macquarie Street for a dress rehearsal for Katie's marathon finish and then through the Botanical Gardens and back to the park. Everyone agreed the variety would be good, so we set off. Running along Oxford Street and through Kings Cross early a Sunday morning is always interesting. We did a total of 18.89km with an average pace of 5:45/km.

Lady Carington Drive, Royal National Park

Kit, Ray (aka Razor), Deanne and Helen met at my house this morning so we could head over to the RNP for a LSD. Deanne, Razor and I had 2hrs on the program and Kit and Helen 3hrs 20mins. Deanne, Razor and I ran together and comfortable pace. It was pretty cool this morning and us at least 40 minutes to thaw out. We ran from Gray's Point Public School, down the Honeymoon Stars and along Lady Carington Drive for an hour and then turned around. We ran for a total of 20km which was Razor's longest ever run, I think Deanne and I slowed him down bit. We streched and come home to find Blue Dog has squeezed us fresh fruit juice and made us Blueberry and Raspberry Pancakes. Kit and Helen arrived soon after and were also welcomed with Blue Dog's great breakfast. We then sat around in the sun in our backyard for a while giving Helen's some race tips on how she could go sub 60 minutes for C2S, even Blue Dog blushed and was lost for words.

My mother was discharged from hospital today so I will be going over to stay at my parents place for a week or two, which means no internet access; no blogging. I have packed my training program and will be sitting on the back step each day waiting for my Dad to come home so I can go for a run.

I was scheduled for a race this afternoon, but due to various commitments I just couldn't make it so I decided I would just go out for run on my own with a bit of a plan. My scheduled race was 3.2km, so I decided I would run 3.2km hard and then just cruise for a couple of kilometres. The first 3.2 incorporated all the hills which required me to combine my hill and speed training finishing in 15.20 minutes with an average speed of 4.48/km. I then got my breath back and ran for 7.5km with an average speed of 5:22/km.

My last few local runs I have encountered a weirdo who likes to sing to me and makes an effort to approaching me. I have politely told him to f&*k off, but it doesn't seem to be worked. I will have to get SS Sergeart-At-Arms aka Blue Dog politely resolve this little issue......

When the alarm went off yesterday morning, I decided to roll over and have another couple of hours sleep, I was just exhausted. But it wasn't a SWEAT free day, the morning and afternoon squads had a bit of get together last night which was really nice.

I also received a much anticipated package for the US; two Garmin 305s one for Katie and myself. Very exciting.

This morning I met Katie, Deanne, and Ali at The Bay this morning. It was still dark this morning so we got to watch the sunrise over The Bay and very mild morning. We panicked knowing it's nearly time drag the shorts out of the cupboard again. Perhaps I had better go and buy the current edition of No Idea, I am sure it will have a special lift out; how to loose 10 kilos in one week ;-). My new toy measured my run as 11.16km with an average pace of 5:27/km.

When the alarm went off this morning I really didn't feel like getting out of bed, and was very tempted to just stay there all day, but I dragged myself up and out the door. I had a rather emotional night and then a song come on the radio this morning which brought me to tears so I arrived without my usual smile. We all had 90 minutes on the program today and we just ran at a comfortable pace aware that C2S niggles my still be present. I am very happy I turned up this morning as Katie, Deanne and Helen left me feeling so much better. We did 16km with an average pace of 5:49/km.

After some thought I have decided I won't run Willy to Billy this year. My mother's diagnosis after surgery is not good, and I will be caring for her when she comes home from hospital. I feel that I would be physically and emotionally exhausted. I will continue with my training during this period but I need to be listen to my body at the moment.

Runner's High

We were a very happy group this morning still on a high from our C2S runs or perhaps it was Sean's easy session. We did the usual drills and strides followed by an option of running 800s or 35 minutes easy. Us sensible one's took the 35 minutes easy option and ran than inside lap on the grass and the then few laps of the over. I think we ran for 30 minutes and stretched for a little longer than usual. Although I felt pretty good, I thought is often times like this you can choose to push yourself too hard and gain little benefit. In total I ran a comfortable 10.5kms.

One of my colleagues gave me the handout with the C2S results so I was happy to see my time of 69:37 and placed 4303.

The Morning After

I got up early and went for my recovery run this morning. I just took it out nice and easy not worrying about pace but just listening to the body. I felt pretty good actually, perhaps I did not run hard enough yesterday :-). I just cruised around my local recovery/easy run which has a few small hills which seemed like speedhumps today. To ensure the brain was having an easy day as well, I set the time alert for 17.30 minutes and then turned around and ran home. In total 35 minutes with an average pace 5:35/km.

City to Surf

Blue Dog and I arrived nice and early this morning and found a nice little door way to shield ourselves from the cool breeze as we waited for the bagage centre to open. We were soon joined by Tesso, Johnny Dark and Superflake who coming bearing gifts of chocolates, yes Flakes! When I got to the start I was please to see Katie and Deanne waiting and excited. C2S always seems like a bit a reunion, and we all shared some good laughs while we waited, some people even shared more than we needed to know ;-).

I had set myself of goal of sub 70minutes, so I did a little research yesterday of my time and splits from last year, and I thought based on my current form and my training the goal was achievable. I got away to a pretty good start, not too crowded and could found my own space. I reached the 5km mark in 24:16, I was a little ahead of plan but I figured Heartbreak Hill will slow me down a little. It's funny two weeks ago I ran Heartbreak Hill and didn't think it was that bad, but when your racing it is bad. When I reached the 10km mark, I thought my goal of sub 70 was out the window, and did a few calculations and thought maybe. Well I did it 69:37. I was so happy, I just kept watching the clock as ran along the finish shute and kept thinking; faster Bernie don't let sub 70 get away on you.

It was great to chatch up with everybody, meet up with a few Firies and then walked over the Strider's area and found a whole heap of smiling faces.

In summary it was another great day!

A Peace Full Day & Easy Run..........

I have enjoyed a nice quiet day by myself day, as Blue Dog was gone well before the sun came up and headed up the Blue Mountains for 12 Foot Track. Given that today's an easy day I thought it would be a good idea to sit back and get a manicure. I then went shopping and found dress for a ball I am going to in September. It was the second dress I tried on so even dress hunting was even easy today.

I went for a my usual local run this afternoon. It was beautiful being out in the sun shine with the water sparling from the sun's rays. I was thinking about C2S tomorrow and mentally visualising how I plan to run. It will be good to catch up with a friends I haven't seen for a while and just sit back and enjoy the afternoon.

Just What the Dr (Coach) Ordered

This morning I met Katie, Deanne and Ali at the Bay for a nice easy run. I am always guitly of running my "easy runs" too hard so today we were all sensible. Although when we got back to the car we still had 4 minutes to go; our personality disorder reappeared and we finished our 45 minutes. I really enjoyed this mornings run, it was great company and a beautiful morning.

Update on my mother.

A visit to the doctor last week identified she also has four tumors on the liver. She is scheduled for surgery on Monday (14th August) to remove the bowel tumor. Once she is has recovered from surgery she will then commence treatment for the liver. BTW it was her 55th Birthday yesterday, so Happy Birthday Mum.

Disqualified but Not Disillusioned

I arrived at SWEAT this morning to my find my fellow relay team members and we all held our heads up high. We were not going to be shamed with being DSQ’d, but I will still regard the time as a PB. Nice and easy was the key for today, but somehow it’s never seems too easy. Today’s session was 4ks Fartlek, I just worked with the girls and finished in 19:39. Given that we finished the session a little earlier than usual we ran the inside lap of the Park as cool down which was really nice. I often neglect my cool down as I am usually rushing off to work.

Social Wednesday

Due to the C2S today's mid week run is shorter than usual so we started at the civil hour of 6.00am. There were a lot of people out this morning including a few members from SWEAT and we even spotted the Coach. I felt really good this morning; no niggles and really enjoyed running. We ran for an hour with an average pace of 5:30/km. Tonight I will go to the gym for a weight session, I haven't done any weight training for a week and I really miss it.

Long Reps

The mornings are getting brighter which means the warmer months are just around the corner. Today was another big group, there must be a big race coming up ;-). I had 3 x 1.6km reps on the program today. I wanted to focus and keep a good solid pace and improve on each rep. My times were 7:24, 7:22 and 7:15. I was really happy with my last rep and when looking back on my times from a previous identical session, I have improved significantly so I am very happy. I had a weird dream about C2S last night and with all the preparation for fire protection being discussed for Sunday I am now getting excited.

Catching Up.......

Saturday, 5 August 2006

Blue Dog, Katie, and Razor (Ray) and I travelled down to Wollongong together for the ANSW Relays. Thankfully the rain had cleared but we were confronted with strong winds. As Katie, Amanda and I did our warm up Razor went flying past us in this race looking very strong. The female teams were called to the start area and we were all given our instructions. I was running running third leg. I was really pleased with my run, which was a 4km PB of 12 seconds my time was 18:40. I felt really strong and really worked the up hill, I think Thursday hill sessions are definitely assisting. My recent focus on my form is also working, Blue Dog commented how strong I looked. Finished off a great day with a nice Katie and Ray. We were all very hungry after a hectic day and racing, so we were very happy diners.

Sunday, 6 August 2006

Went to the Royal National Park today for my LSD. It is probably one of my favourite runs due the great surface and the beautiful scenery. I only had 2hrs on the program today which was good. I really didn't feel I had any strength today. I suppose it's a combination of my recent illness and possibly feeling a little stressed at the moment. After the run enjoyed a rushed breakfast with the CR crowd.

Monday, 7 August 2006

I enjoyed a nice run this afternoon, just enjoying the simplicity of running. Everything felt great, my breathing seems to be back to it's normal pattern .... a perfect runs. On my way home I notice a man who was running he seemed to have all the gear so I focused on flying past him up the hill, which I did very comfortably. My easy run was just over 7km with an average pace of 5:12/km.