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.