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.