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.

Easy lap of "The Bay"

Katie, Deanne, Ali and I meet at the Bay nice and early this morning. The lightening was spectacular this morning and we were lucky enough finish before the rain. It was nice easy pace and thankfully my breathing was far more relaxed, so I can safety say I have turned the corner with my cold which is good as Katie and I will be flying the green white banner again tomorrow for the ANSW Relays. Our secret baton changing training camp has been very successful, we know have practice stepping onto the podium.

Big Bertha

I arrived nice and early meeting Katie at the gates. We jogged down to the oval together and did a bit of a warm up. I think I have started to turn the corner with my cold, although my breathing is still heavy and my energy levels are lower than usual. Towards the end of the drills my lovely husband arrived after his nightshift. Sean checked on my health and advised my to just go easy it was only training, but I still had 10 laps of Big Bertha, I was secretly hoping he reduce my the laps. I just concentrated on my form, which I believe is improving. I finished in 24:42 minutes which is still a PB for 10 laps even though I was taking it easy. I am now looking forward to my next encounter when feeling on top of my game.

Mini Wednesday

I woke up feeling a little better today and met the girls as planned. Started off okay, but after about 15 minutes realised I had better stick the revised plan from Sean and cut the run short. I finished one outside loop of Centennial Park and then decided to run the a lap of the track. I was joined by Kulinda, I was almost tempted to run another lap, but I then listened to my voice of reason. I for 1hr 7 mins, with an average pace of 5:44km/hr. Nothing too exciting, but at least I got out there and turned the legs over. I feel alot better tonight, hopefully I am on the mend.

Taking it Easy

I went to training this morning still feeling like crap from my cold and was a little emotional when I first arrived. I did the usual warm-up and managed to loose my car key, as I forgot to zip up my back pocket, thankfully "eagle-eye" Katie found it for me. I spoke to Sean before we started to let him know I was sick, so he suggest I just take it easy. I had 5 x 1km reps on my program, but I ran 3 x 1km and 2 x 800. Didn't worry about time at all, but Sean kept reminding me each lap to slow down. I really hate being sick and not putting in a big effort, but I have to remember I have bigger things on the horizon.