Mona's Session
An explanation. Basically it is a fartlek session which consists of;
90 second effort x 2, with 90 seconds recovery after each
60 second effort x 4, with 60 seconds recovery after each
30 second effort x 4, with 30 seconds recovery after each
15 second effort x 4, with 15 seconds recovery after each.
It is a 20 minute session. I always start in the same place and use a landmark of some type (usually a tree) to gauge my performance. The garmin also helps.
I always find this a tough session, but rewarding.
Thursday, March 30, 2006
Wednesday, March 29, 2006
27 March 2006
Given that my husband returned home today after a week away I had a rest day.
28 March 2006
Headed over to the park for a Mono's session. Given that Blue Dog had raced 45km on Sunday, he offered to pace me for a PB. I thought this was a little ambitious, as I have done little speed work and two weeks after 6 Foot. After feeling like crap during the warm up and strides, I mentally prepared myself. Goal achieved.... a new PB!!!!!
Given that my husband returned home today after a week away I had a rest day.
28 March 2006
Headed over to the park for a Mono's session. Given that Blue Dog had raced 45km on Sunday, he offered to pace me for a PB. I thought this was a little ambitious, as I have done little speed work and two weeks after 6 Foot. After feeling like crap during the warm up and strides, I mentally prepared myself. Goal achieved.... a new PB!!!!!
Sunday, March 26, 2006
Cherrybrook Circuit STaR
Set off this morning with Bec (Pscyhoma) at 6.00 with a plan to run 20km. We found ourselves running on our own after a couple of kilometres and entered a very dark section of bush. Which created two issues, we could not see a thing and being two females alone in the dark is not good. We decided to walk as we figured if we fell the impact would be far less than if we were running, and we would sprint if we had to. The MTG caught us, so we then followed them through this section, safety in numbers. We left the MTG and ran off at a nice pace, chatting about everything but nothing as we usually do. We decided to take another short cut to give us a total of 16km, as Bec's hamstring and ITB were not in the mood for running this morning. We took a wrong turn and ended up running a total of 19k, which was close to our original plan. Felt pretty good considering it is only two weeks since 6 Foot.
Set off this morning with Bec (Pscyhoma) at 6.00 with a plan to run 20km. We found ourselves running on our own after a couple of kilometres and entered a very dark section of bush. Which created two issues, we could not see a thing and being two females alone in the dark is not good. We decided to walk as we figured if we fell the impact would be far less than if we were running, and we would sprint if we had to. The MTG caught us, so we then followed them through this section, safety in numbers. We left the MTG and ran off at a nice pace, chatting about everything but nothing as we usually do. We decided to take another short cut to give us a total of 16km, as Bec's hamstring and ITB were not in the mood for running this morning. We took a wrong turn and ended up running a total of 19k, which was close to our original plan. Felt pretty good considering it is only two weeks since 6 Foot.
Saturday, March 25, 2006
5K Challenge
Arrived very early thinking I would be the first person there, I noticed Psychoma and Kit had already arrived. I decided to set off at 25 minutes, as I really haven't done any speed work lately. I ran with Yolanda (Colin's wife) who was making her 5K debut. Colin had suggest I could pace Yolanda, which made me a little nervous as I had no idea what I was capable of. We finished in 24:10 which is 19 seconds of my PB. I did feel I had little more to give, which is good sign. Hopefully with a bit of speed week over the next couple of weeks a PB may be on the cards next time.
Finished the morning with a pleasant breakfast with the CR gang and a few Woodstock runners.
Arrived very early thinking I would be the first person there, I noticed Psychoma and Kit had already arrived. I decided to set off at 25 minutes, as I really haven't done any speed work lately. I ran with Yolanda (Colin's wife) who was making her 5K debut. Colin had suggest I could pace Yolanda, which made me a little nervous as I had no idea what I was capable of. We finished in 24:10 which is 19 seconds of my PB. I did feel I had little more to give, which is good sign. Hopefully with a bit of speed week over the next couple of weeks a PB may be on the cards next time.
Finished the morning with a pleasant breakfast with the CR gang and a few Woodstock runners.
Thursday, March 23, 2006
New Goal......
22 March 2006
I had all the right intentions of going for a run after work, however a late meeting interfered. We are moving a couple of weeks, so I decided to get started on the endless task of packing. Surely this should count as exercise.
23 March 2006
It was rather dark and wet, so I opted for the safety of the treadmill at work, given that I would be running on my own. I ran a total of 10km with included 4 x 1k reps, (4:50 x 3, 4.40 x 1). Felt pretty good.
I have decided my next big goal is the Gold Coast Marathon. I looked at some training programs last night, to get me motivated. I will have to consult my coaches Blue Dog and The King for some ideas.
22 March 2006
I had all the right intentions of going for a run after work, however a late meeting interfered. We are moving a couple of weeks, so I decided to get started on the endless task of packing. Surely this should count as exercise.
23 March 2006
It was rather dark and wet, so I opted for the safety of the treadmill at work, given that I would be running on my own. I ran a total of 10km with included 4 x 1k reps, (4:50 x 3, 4.40 x 1). Felt pretty good.
I have decided my next big goal is the Gold Coast Marathon. I looked at some training programs last night, to get me motivated. I will have to consult my coaches Blue Dog and The King for some ideas.
Wednesday, March 22, 2006
The recovery is over..... (almost)
20 March 2006
My plans went out the window today. I had the choice of spending time with Blue Dog, or exercise. Given that Blue Dog was venturing on road trip for seven days the next morning, he won.
21 March 2006
Headed to the gym and ran 7km on the treadmill, first 5km were at 5:17/km pace and the last two were at 4:55/km pace. Then jumped on the elliptical training for a hill program for 20 minutes, which was then followed by a spin class. I really love spin but hadn't done a class for a while due to 6 Foot Training. The instructor had great music, which included a dance version of Dolly Parton's "9 to 5", great beat and really got me going.
20 March 2006
My plans went out the window today. I had the choice of spending time with Blue Dog, or exercise. Given that Blue Dog was venturing on road trip for seven days the next morning, he won.
21 March 2006
Headed to the gym and ran 7km on the treadmill, first 5km were at 5:17/km pace and the last two were at 4:55/km pace. Then jumped on the elliptical training for a hill program for 20 minutes, which was then followed by a spin class. I really love spin but hadn't done a class for a while due to 6 Foot Training. The instructor had great music, which included a dance version of Dolly Parton's "9 to 5", great beat and really got me going.
Sunday, March 19, 2006
Recovery Week
12 - 18 March 2006
I really took the recovery phase seriously, absolutely no exercise.
Seriously my quards were didn't come good until Wednesday, and I suffered a little with dizzy spells which occurred after my Canberra Marathon. I really listened to my body and took the time out. I usually go swimming as part of my recovery, however due to my scabby knees I didn't feely that was a hygienic option.
I must admit I did spend all day Saturday (18/03) looking a Bridesmaid dresses (my sisters wedding) and shopping for shoes and all the usual wedding things you need to do.
19 March 2006
SMC 10K I was not tempted to race, but only just run around and see how I felt. Bec turned up which was good. We kept each other company for the whole 10ks and confused the ladies at the finish. The legs felt pretty good.
It is now time to look at the next goal and refocus.
12 - 18 March 2006
I really took the recovery phase seriously, absolutely no exercise.
Seriously my quards were didn't come good until Wednesday, and I suffered a little with dizzy spells which occurred after my Canberra Marathon. I really listened to my body and took the time out. I usually go swimming as part of my recovery, however due to my scabby knees I didn't feely that was a hygienic option.
I must admit I did spend all day Saturday (18/03) looking a Bridesmaid dresses (my sisters wedding) and shopping for shoes and all the usual wedding things you need to do.
19 March 2006
SMC 10K I was not tempted to race, but only just run around and see how I felt. Bec turned up which was good. We kept each other company for the whole 10ks and confused the ladies at the finish. The legs felt pretty good.
It is now time to look at the next goal and refocus.
Sunday, March 12, 2006
Six Foot Track
I did it. Finally my day had arrived.
I woke up feeling pretty good and excited. Traveled to the start with Eagle, Truckie, Aunty K and Blue Dog and watched the sun come up.
The atmosphere at the start was great, it was great catching up with everybody. I still felt pretty relaxed, however when the 7.00am group started I did get a shot of nerves, which quickly disappeared.
Blue Dog lined up in Wave 2, I gave him a kiss and we exchanged our best wishes.
I found Bec and we discussed our plan to run to Cox River together. The gun went off and it all began. Heading down Nellys Glenn towards the steps was very congested, but what can you do. Eventually found a rhythm and chatted along with Bec towards Megalong Valley. I had suggested if we could keep talking we were going at the right pace.
Just after the bridge and the course crossing, I had a fall. I later found out Blue Dog fell in the same place. Anyway, I got up very quickly and kept moving, there was a bit of blood coming from both knees, but it wasn't going to effect my race plan. Arrived at Cox's River at 1:54:10, which was good. It was suggested I visit the First Aid Station to get my knees cleaned up, but I said I was okay and kept going. Actually, nearly every aid station would call my number and suggest I get my knees attended to. I just kept going thinking that was wasting time, it was only blood. (Blue Dog was very proud of my decision).
I reached Pluvi in 3:49:49 so I was very happy. I must admit I am not strong on hills, so I pleased with my split. I was also pleased to be passing people. Along the Black Range I ran and walked this section making steady progress. I got to Deviation and eyed off the toilet, and thought by the time I ran off course, use the loo and get back on the course I would waste too much time. As an lady would, I settled for a tree large enough to be modest.
Caves Road 5:30. I knew I had roughly an hour to the finish and could possible finish with my dream run, 6:30. Kept it going and finished 6:27:07. I was so happy running to the finish line. I spotted Bec who had a great run, and then spotted Blue Dog who was grinning from ear to ear.
It was a very proud moment.
Thank you to everybody who encouraged and supported me; Paul "The King" and Bec. A big thank you to my husband Wayne (aka Blue Dog) for all his support and believing in me.
And yes, I will be there next year.
Monday, March 06, 2006
What a week.. Actually a fortnight
27 February 2006
Rest day. The ankle is still a little swollen, but getting there.
28 February 2006
Headed over to the park today for 8km. Opted for the grass surface. After my body had warmed up a little I had no problems. My average pace was 5:20/km.
1 March 2006
No exercise.
2 March 2006
Head over to the track for 3000m. I did a 2.5km warm up, and felt okay. My time was 14:30, which is 16 weeks slower than my last 3000m, but I was happy the ankle held up okay. Finished off with a 2.5km warm down.
When we got home Blue Dog, advised me there was a message on the phone, my father had an accident. We ended up at Concord Hospital to find my father had fallen whilst walking the dog, and required knee reconstruction surgery for both knees.
3 March 2006
No exercise.
4 March 2006
Sydney Striders 10k race. I was unsure of what to do, just tread the 10km as a training run and run at decent (race) pace. To be honest I was not mentally focused due my father's recent accident and some other issues.
I met up with Bec and we did a short warm up. My ankle felt okay. The usual festive start with all the usual crowd. I ran at 4:50min pace, but DNFed after the fist lap (5Km), the ankle and foot felt a little odd, probably due to the pace. I was happy with my effort, and pleased with my decision to maintain my 6 Foot focus. Happy to report there was increased swelling post run.
5 March 2006
Blue Dog and I went for run along the Paramatta River near Newington. The ran was a total of 6km (out and back). We decided to run the first 3km together and then put in an effort on the return. It was quite warm when we started (11.15am), and my breathing was all over the place, eventually I found my rhythm. On the return I ran at average pace of 4.55/km. No issues with the ankle.
Later in the day we visited my father. It's funny as a runner, we all discuss niggles and injured, but seeing my dad in bed with both legs in braces which he may wear for the next 12 months made me realise how life can change in minutes.
6 March 2006
6km on grass with Blue Dog, average pace 5.30/km. I felt really flat which was due to diet, higher protein intake the last couple of days. The good new is the ankle has recovered.
7 and 8 March 2006
Rest days.
9 March 2006
My last pre-race run. Headed over the track. This week it was 5000m. I finished 24:50, with is 4 seconds faster than my previous run, but still one minute off my PB.
I feel great, no niggles, my legs feel fresh and I am very EXCITED.
27 February 2006
Rest day. The ankle is still a little swollen, but getting there.
28 February 2006
Headed over to the park today for 8km. Opted for the grass surface. After my body had warmed up a little I had no problems. My average pace was 5:20/km.
1 March 2006
No exercise.
2 March 2006
Head over to the track for 3000m. I did a 2.5km warm up, and felt okay. My time was 14:30, which is 16 weeks slower than my last 3000m, but I was happy the ankle held up okay. Finished off with a 2.5km warm down.
When we got home Blue Dog, advised me there was a message on the phone, my father had an accident. We ended up at Concord Hospital to find my father had fallen whilst walking the dog, and required knee reconstruction surgery for both knees.
3 March 2006
No exercise.
4 March 2006
Sydney Striders 10k race. I was unsure of what to do, just tread the 10km as a training run and run at decent (race) pace. To be honest I was not mentally focused due my father's recent accident and some other issues.
I met up with Bec and we did a short warm up. My ankle felt okay. The usual festive start with all the usual crowd. I ran at 4:50min pace, but DNFed after the fist lap (5Km), the ankle and foot felt a little odd, probably due to the pace. I was happy with my effort, and pleased with my decision to maintain my 6 Foot focus. Happy to report there was increased swelling post run.
5 March 2006
Blue Dog and I went for run along the Paramatta River near Newington. The ran was a total of 6km (out and back). We decided to run the first 3km together and then put in an effort on the return. It was quite warm when we started (11.15am), and my breathing was all over the place, eventually I found my rhythm. On the return I ran at average pace of 4.55/km. No issues with the ankle.
Later in the day we visited my father. It's funny as a runner, we all discuss niggles and injured, but seeing my dad in bed with both legs in braces which he may wear for the next 12 months made me realise how life can change in minutes.
6 March 2006
6km on grass with Blue Dog, average pace 5.30/km. I felt really flat which was due to diet, higher protein intake the last couple of days. The good new is the ankle has recovered.
7 and 8 March 2006
Rest days.
9 March 2006
My last pre-race run. Headed over the track. This week it was 5000m. I finished 24:50, with is 4 seconds faster than my previous run, but still one minute off my PB.
I feel great, no niggles, my legs feel fresh and I am very EXCITED.
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