Post FFFTM

I cannot believe is now a week since Fitzroy Falls Marathton. I really don't have a lot to say about my run. I have a some time to think out it have established a new direction and goal.

Needless to day I pulled up very well post-marathon (too good actually). Sunday was my only rest day and I was then back into.

Monday: 40 minutes on the wind-trainer
Tuesday: 4 x Wild Wally Reps.
Wednesday: 10km run, 30 minutes cross-trainer, pilates class
Thursday: SWEAT "white fence" (17:21 (PB), 17:59, 1km 4:25 (PB))

On a personal note, my mother's health is again a concern. On Monday I took her for a bone scan for suspected bone cancer, thankfully she got the all clear. However, she had further tests yesterday and the cancer has resurfaced on her liver after having 70% of it removed in June, and she also has been diagnosed with cancer on her lungs. Definately some tough days ahead.

Tapering!

Another couple of weeks have just slipped away. After another couple of solid weeks training I am now tapering for Fitzroy Falls. I finsihed my last long run on Sunday with a nasty fall, so I am now carrying a few scratches, bruises and a swallon knee. Otherwise I feel very relaxed about FF, I have completed all the training, feeling pretty strong, no injuries and with no pressure (well as much as I can).

Next week I will have to be very disciplined with my diet and ensure I eat regularly and ensure I eat all my snacks that I often skip (forget). However, I have been given medical advice not to carbo load and focus on maintaining my energy levels through the event. Fortunately, I used W2B and Glasshouse (30km) to experiement with maintaining my energy levels, so I should be okay.

Chasing my tail!

Life has been pretty busy since my last post;

* a trip to the Glass House Mountains that involved a 30km trail race (4th female)
* Blue Dog's birthday
* annual work ball
* my step-daughter's 21st
* a wedding
* baby sitting a beautiful red cattle dog whilst my parents are away for a couple of weeks

Although life has been hectic and I have not blogged for a couple of weeks, my training has continued as usual and am feeling pretty good about my forthcoming marathon. Too much detail to bore you with!

I have adjusted well to my medication, and I have already lost a couple of kilograms even though I was told not to expect any weight loss for at least three months.

..............

1 September

I had every intention of running the Striders 10km, however I woke up feeling extremely nauseous. This feeling remained with me most of the day and I felt a little guilty have missed my race, so I decided to just go for a run and hope for the best. I ran my usual 7km circuit, and pushed the paced in the last 3km running at sub 5min km pace.

2 September

I meet Deanne, Kerry, Ray and latter Helen for our Sunday run. We went in search of the "feral fence", but not luck we had easy access down Macquarie Street, Sydney Opera House and the Botanic Gardens. We ran a total of 25km at 5:50/km pace, and I was really happy to finish.

3 September

Rest day. I actually had the day off work on sick leave, as I still felt a nauseous and little off colour. For the record, I am not pregnant, I was diagnosed with diabetes roughly three weeks ago, so my body is adjusting to the medication.

4 September

This morning was one of our hard SWEAT sessions. That included 1 lap of the white fence followed by a jog recovery, then a 2nd lap of the white fence, jog recovery and finish with a 1km rep. This morning the wind was a real challenge and so was my stomach, so I just concentrated on my form and ran strong. I was pleasantly surprised to finish with a session PB. I have checked my records and I pleased with the significant improvement;

10 July = Lap 1 (18:17) Lap 2 (18:34) 1km (5:07)
31 July = Lap 1 (17:38) Lap 2 (17:42) 1km (4:42)
4 Sept = Lap 1 (17:22) Lap 2 (17:16) 1 km (4:34)

Goodbye August

27 August


I woke with the legs still feeling pretty good and complete escape from DOMS, which clearly indicated in ran W2B and the correct "training pace". I was still however very stiff in the left shoulder and neck due to non-running related incident, twisting my neck the wrong way early Saturday morning to look at the clock ;-(. I enjoyed a nice easy run along Botany Bay covering 7km at 5:48/km pace.


28 August


After waking up in pain at 2am to take some anti-inflammatories for the my neck and shoulder I decided to give SWEAT a miss and actually had a complete rest day. I figured I had ran W2B on Saturday following with Sunday's and Monday's in fair bit of pain in the neck and shoulder area, a rest would do it good. I did however I have my first deep tissue massage in 7 months.


29 August


The usual routine; Kerry, Deanne and I hit the streets for our mid-week long run. I felt pretty good and cruised through the run, probably a combination of a rest day and the massage. Total 15.80km with an average pace of 5:50/km.


30 August

With Saturday's SS 10km approaching I had decided to take it easy in for the session, 4km Fartlek. I finished the session in 19.22 (average pace of 4:48) and felt pretty good.

31 August

I enjoyed a nice easy run along Botany Bay covering 6km with an average pace 5:36/km. This is a little quicker than my programmed pace however, I have noticed lately I have been struggling to keep my runs at the slower pace so I have been enjoying the recovery session with relative effort.

August Stats.

Total KMs: 345

YTD: 1870

Willy to Billy

After Kerry had managed the logistics of our Willy to Billy adventure, Kerry, Helen, Deanne, Kit, Razor and I all headed to the mountains for the day. On arrival we said our goodbyes to Kit and Helen and boarded our bus to the start. The bus ride was an experience and we were a little afraid Deanne was going to loose the benefit of her carbo load. After the bus driver getting a little lost and showing us his three point turn skills we finally arrived at the start area. We were greeted by the usual suspects and enjoyed the usual pre-event chatter.

Deanne, Kerry, Razor and I all planned to run the event as training run. It was a good opportunity to for me to manage my energy levels for an extended period of time, particularly with my recent diagnoses and the commencement of medication.

The start caught us by surprise due the level of chatter and the very casual start call. Once we hit the trail there a couple of muddy and slippery areas that were a bit of fun as romped through it. We shared another enjoyable run learning about Kerry's Jelly Bean eating habits and I shared my electric blanket secret. As we approached the aid stations Razor was very supportive and caring, ensuring I was looking after myself. We eventually made our way to the bridge before commenced our climb to the finish. During this section of the course we eventually broke away from each other. I can happily say during this section no one passed me, and I managed to pass a number of runners. As I approached the finish chute, Razor was running back towards me offering encouragement. I finished 3:53hrs and felt pretty good.

I enjoyed a nice shower and then Kerry, Deanne, Helen and I enjoyed a nice coffee at the Bilpin Fruit Bowl on the way home.

26 August 2007

I was pleasantly surprised this morning when I woke up feeling great no muscle soreness at all, which indicates I ran W2B correctly. I only had a very short recovery run on the program this morning and I was tempted to go a little further, however Blue Dog advised me not to overdo things. I settled with 3.5km with an average pace of 5:46/km

Finally

22 August

As usual Deanne, Kerry and I got together for our mid-week run. Whilst it was not raining, we were greeted by those nasty August winds. I again experimented with my pre-race nutrition and felt great throughout the 90 minutes, so I think I now have something to work with. Finished nice and strong with an average pace of 5:48/km.

Finished off a great day with a Pilates class.

23 August

Once I got through the usual routine we then headed to our Wild Wally course. I had seven reps on the program and was very pleased to have completed the session with my best times this year; 3:15, 3:13, 3:12, 3:01, 3:00, 2:59, 2:55. Kerry and worked together throughout the session and we both ecstatic with the result. It was good to get some positive feedback from Sean, who believes things are now starting to kick in for me.

24 August

I enjoyed an easy session along Botany Bay this morning, unfortunately there was no beautiful sunrise but at least the rain held. I was feeling pretty good and had to remind myself to slow down a couple times. I arrived home feeling good with 6km in the bank at 5:46/km pace.

Results

As I drove to SWEAT this morning I was feeling slightly nauseous but otherwise feeling pretty good. Blue Dog and I did our usual warm up lap of the park, whilst he felt great I was just happy to keep the contents of stomach together. We had a four lap time trial of the lake this morning, so by the time I had warmed up and completed the drills and strides I lined up with the rest of the group and hoped for the best. As Blue Dog ran past he gave me a pat on the bum, wished me luck and ran off into the distance. I took off a little too quick but settled into a good pace and felt pretty good through and was determined to keep pushing along running through a few muddy spots and couple of very slippery areas. I finished in 28:17 which is a 74 second improvement since last months time trial, so it looks like everything is coming together.

Plodding Along

15 August 2007

On my day off I was up at 4am to meet the girls for our mid week long run. Even though we had arranged at our usual time, we all decided to trial a couple of different things in regards to pre-run nutrition. By the time we started our run my stomach felt quite comfortable and a thankfully I no problems. I actually felt more energised and continually felt strong during the run. As we ran our usual Wednesday loop we hardly noticed any runners out training, perhaps they have all gone into semi-retirement until next years C2S J. With another 15.5km in the bank I could then enjoy my day off work.

I enjoyed a great day with Blue Dog which included a nice lunch, movies (Mr Brooks) followed by the Bob Dylan concert.

16 August 2007

After waking up exhausted I decided to have a couple extra hours sleep and miss SWEAT and enjoy run after work. I was still pretty tired when I got home for work so I ran an easy thirty minutes.

17 August 2007

Rest day.

18 August 2007

After feeling pretty nauseous most of the morning due to some medication I had commenced taking a few days ago I finally got myself out the door. I enjoyed a nice 10km around Kogarah and Botany Bay and was pleasantly surprised to be running a very comfortable average pace of 5:30/km.

19 August 2007

I meet Deanne and Razor at The Bay for a DIY STAR. When we arrived it was absolutely poring with rain, within about 500m our shoes were filled with water and we must have looked like drowned rats. Despite the wet conditions I really enjoyed the run, and we even managed to get a few kilometres in whilst the rain held off. However, when we got back to The Bay, it started to pour again.

After 25.5km we then enjoyed a nice breakfast.

Blowing in the Wind

12 August 2007

After a bit of planning I finally arranged to met Kerry and Deanne for a LSD at the pleasant hour of 5.00am. The goal was to complete our long runs and shower and then make our way down to Bondi to watch the C2S. Enjoyed a great run, which included our usual loop around Centennial, then we ran around the back of Randwick Race Course and down towards the Lakes and Australian Golf course. I ran for 2.5hrs and enjoyed a nice pleasant run in warmer conditions. The girls continued on as they were doing a little extra.

We all met up down at Bondi where Katie and Bec had secured a great area so we could watch and cheer the winners.

13 August 2007

I enjoyed a 60 minute recovery run along Botany Bay watching the sun come up. It was another pleasant morning and a great way to start the day.

14 August 2007

I arrived at SWEAT and did my usual 3k warm up and then lined up for the drills and strides etc. I only had 3 x 800m on my program, but I spoke to Sean who agreed I should increase this to 5 reps. I ended playing the bunny today and lead 800m group in each rep. After my first rep Sean advised me to slow down, but it just didn't happen. My times were; 3:36, 3:32, 3:33, 3:32, 3:30. I was happy with the session.

Off to bed now..........another early start in the morning

Building up the Base

7 August 2007

Hill reps today, on our new "Wild Walter" course. I had 10 reps on my program and just ran consistently throughout the session, with the exception of the last rep that was 10 seconds quicker than the other reps.

As I lined up writing my times in the "squad book", Razor pointed out my husband was amongst the trees vomiting; we laughed if off as normal behaviour however a couple of new people behind us were surprised and little concerned.

8 August 2007

Deanne, Kerry and I ventured out for mid-week long run once again. With the days start to get longer hopefully I'll soon be able to leave the gloves at home. We finished with another 16km in the bank.

9 August 2007

Fartlek session that commenced with one of Sean's very informative speeches to all the C2S runners, offering a few tips etc. I was up for 5km of Fartlek however most of the group finished with 4km so there weren't too many bunnies to chase in the last lap. I finished in 25:06 which wasn't too bad, my Garmin measure the course a little longer, but hey maybe I didn't run the course using the shortest route, but it's all good.

10 August 2007

I gave myself a rest day today.

11 August 2007

I had so many options today, given that I had decided to give the C2S a miss this year. A couple of health reasons that I would rather not go into at the moment. I had a couple of options, do my LSD today, head up with Blue Dog with and do part of 6 Foot while he runs 12 Foot; but in the end I decided to stick to a local 30 minutes.

I will be meeting the girls at 5am tomorrow morning for our LSD and then heading down to watch the C2S.

A week of ups and downs

1 August 2007

I meet the usual gang for our mid week run. I was pleased to have Razor join us again after finishing his community service. Just another 90 minute session, with our average pace getting slightly quicker each week.

PM- I meet a friend at my local gym for a Pilates class.

2 August 2007

I woke up exhausted; Blue Dog just laughed and commented how that exactly the way distance runners should feel (according to Sean). Today's session was Big Bertha, however on our new course. I had ten laps and by the time I got to the fourth lap I could have just walked away from the session, I felt terrible. I just gritted by teeth and finished the 10 laps and was thankful it was all over.

3 August 2007

30 minutes today. Just for something different I set the Garmin to alert me at 15minute intervals, allowing me to just turn around and run home after 15 minutes not looking at pace or distance. I finished a perfect run with 30 minutes at 5:26/km pace.

4 August 2007

A couple of weeks ago I was instructed not run/race the Striders 10km. This actually worked out well, as I had to have some medical tests on Saturday morning that involved fasting, urine tests and a lot of blood tests. After a nice wholesome lunch and my first coffee for the day, I went for a run later afternoon and felt great. Total of 11km at 5:35/km pace.

5 August 2007

After endless emails during the week the usual gang decided on a run in the Royal National Park. I suggested a course that would meet every body's needs. Everything was going great until I hit 90 minutes and I just hit the wall. This was probably a combination of the tests from the day before and the diet I had to follow leading up to the tests. I decided to keep running until I found Katie who was out for LSD Walk and then walked back to her car with her. We waited for the others to return and I decided to run back to my car with them. So in total I had a 2hr run and 1hr walk. Not quite the training session I had planned, but shit happens.

We then enjoyed a great brunch at Gymea. Our waitress had a very familiar face, and when I suggested she was the winner Australian Princess everyone thought I was mad. I am pleased to say I was right, us dirty smelly runners were being served by reality TV royalty.

6 August 2007

An easy hour along the shores of Botany Bay watching the sun came up.

Let the Good Times Roll

This morning was one of our more difficult SWEAT sessions due the level of intensity required for the long reps. In order to give my body the wake up call it need I arrived at the park in plenty of time for my warm up. During the drills the legs felt sluggish and tied, so I was a little concerned how I would perform during the session. We did two long reps (lap of the fence, approx 3.5km) followed by a 1km rep. I was really pleased with my times this morning; 17:38, 17:42 and 4:42. I did this identical session three weeks ago and ran; 18:17, 18:34, and 5:07. It is very pleasing to see the reduction in time which I attribute to solid consistent training.

July Total Km: 269
YTD: 1525

Brains and Brawn

25 July

It was a real struggle to get out of bed. Blue Dog and I visited our local hotel for dinner on Tuesday night and decided to participate in Trivia. The power of "Team Dog" was again very strong, we finished second and were rewarded a bottle of wine and a $40 drink tab at the bar. Anyone would have thought Blue Dog had won the lottery.

Back to running!

I met the girls for our mid week long run at the lovely hour of 5.30am. It was good to hear about Kerry and Deanne's adventures in the Hunter Valley and share. 90 minutes later we fighting fit and ready to take on the day (almost).

26 July

"Wild Wally" session, on an alternative course due to the wet conditions in our usual location. I had seven on the schedule and just seemed to locked into a rep time of 3:16 with the exception of the first and last that were 3:14. A total 11km for the day.

27 July

I enjoyed a nice easy run along the shores of Botany Bay, nothing too exciting just an easy 6km.

28 July

25km Bush Marathon Festival (Canberra). I ran the event at a training run and thoroughly enjoyed it. The course was great, undulating but it kept me honest. I really enjoyed the experience of running along the trail in my own world and just enjoying the run. I was happy to finish the run in 2hrs 31min. Post race I chatted to a few of the local CR's and it was great to catch up with Lucky Legs.

29 July

Just an easy recovery run, 5.5km.

A Sense of Direction

Monday, 23 July

I had my recovery run schedule for (PM) so I got home from work earlier enough to fit in my run and everything else I had to do around the house. Blue Dog and I started off together but he was running like a "dish licker" at Dapto, so I let him go ahead and agreed to meet him at home. I had some muscle soreness but found myself loosening up and ended up having one of those perfect runs. I finished with 60 mins at 5:30/km pace. I little too quick for a recovery run; however I was pleased to have finished the run feeling great.

I have review of the race calendar now that I am now back into consistent training and had program adjusted, so I am now off to Canberra to run the 25km event as part of the Bush Capital Marathon Festival. I will be treating the event as a good solid training run with the focus remaining on the Fitzroy Falls Marathon.

Tuesday, 24 July

Blue Dog and I have been arriving at SWEAT nice and early to ensure we get a good warm up before the session, which includes Blue Dog wearing a head lamp so we can navigate ourselves around the park safely. This morning we had 4 laps of the lake as time trial. When I started off I advised Kerry it was going to be ugly, but we worked through the session together sharing the lead, until I took my role a little too seriously. I'm still a long way off the pace of those PB days, but getting a little closer. It was nice to hear Sean give me words of encouragement and was impressed by effort this morning. In total I finished with another 13km in the legs after this mornings session.

Training, Tales, and Trails

It's hard to believe how quickly time slipped away last week. I have been very busy catching up with friends, training and getting stuck back into work.


Here's a quick summary:


Tuesday, 17 July: SWEAT, 5 x 800m reps. I was a bit disappointed with my pace, however I managed to keep the reps at a consistent pace finishing off strong in the last rep.

Wednesday, 18 July: Meet Deanne and Kerry for our mid week long run. 90 minutes of running, good company and plenty of chatter.

Thursday, 19 July: I battled to get out bed for SWEAT (too cold), so I ran after work instead. 9km at 5:30/km pace.

Friday, 20 July: 6km at 5:10/km pace.

Saturday, 21 July: Pump class followed by 60 minutes at 5:39/km pace.

Sunday, 22 July: 2hrs 20mins Royal National Park. Blue Dog and I found another trail that definitely challenged my hill and technical running skills, always good to find new trails.

Holiday Pics

Guess who?

San Diego harbour


For Razor!

Blue Dog: Grand Canyon



For all you "ultra" types.

Our USA and WS experience.

I have now had a little time to catch up with a few things, so I will give you a brief outline of holiday.


Months ago Blue Dog suggested with fly via Taipei and have a two day stop over, which would no only give us the benefit of a cheaper air fares but provide us with a cultural experience. Let just say it was a cultural experience. Let's just say I was very happy to leave.

We arrived in LA with our accommodation booked for the first night and a car booked for the month, which I must say was a real bargain. I had arranged a Jeep 4WD Commander for the month for the mere price of $591 (US). With no real plans of with the exemption of needing to be in Truckee on 20 June, we had a look at our lonely planet and loosely planned the trip.



After a good night sleep with jumped on the I-405 and headed to Venice Beach for a run, and the photo on the left shows what we stumbled across.

We then drove to San Diego, which was absolutely beautiful. After a nice couple of days which including sightseeing, running, cycling and some great Mexican food. Our next stop was Las Vegas.

We drove across the Mojave Dessert, and it was spectacular, and very hot. It was 114(F), but a very dry heat. We stopped off a couple of times to get a few photos, and to grab a couple of drinks being fully aware of the risk of dehydrating.


"Sin City"

Vegas did not inspire me at all, given that I have very little interest in gambling, and did not wish to pawn any items it was not my cup of tea. However, we did enjoy a great day to the Grand Canyon which including air flights, helicopters and a boat ride.

I have already confessed to my nearest and dearest, Blue Dog and I did not renew our vows. We both felt it was far too tacky and value our marriage far too much to cheapen it with some dodgy service.

After a couple of days in Vegas it was time to move on so we headed to a small town Beatty, with plans of staying there but on arrival we decided to push on and then drove through Death Valley, yes the home of Bad Water, to a beautiful little town call Lone Pine. This was probably one of my favourite places. After a swim we decided to do what every other like minded runner would do when it's 114 degrees... go for a run along the Bad Water course. We then shared a romantic dinner together to celebrating eight years of living together.

The next morning we decided to go for a run at Mt Whitney which was the beautiful view from our bedroom window. When we arrived and found the rather large signs regarding "Bear Country" and general information about bear safety, I think the during of my run was ran with an elevated HR, and I don't think it had anything to do with the altitude.


The next stop of Yosemite. We hadn't booked any accommodation and knowing it was holiday season we were very lucky to have picked up some accommodation in Curry Village. Curry Village has been a holiday destination since 1810 in Yosemite Valley that provides tent like accommodation with electricity. However, all guests are required to remove all items for their vehicle and no food, drink or toiletries are allowed in the cabins. Items must be stored in a bear safe locker. When I woke up a 2am needed to go the toilet, I was hoping Blue Dog would escort however he advised me where to find the torch and assured me I would make back to bed safely.

After a few more days exploring we finally made our way to to Truckee, to join up with the Aussie Assault gang. The couple days before the race seemed to go very quickly, filled with pre-race meeting, Blue Dog purchasing nearly every item in the WS store and few pre-race gatherings (ie drinks and dinner).

Blue Dog and I has some lengthy discussions regarding this race plane and my role as support and crew. The course had a large number of aid stations that were well stocked and with the addition of his drop bags the logistics of getting crew to some of the check points were not easy, so our plan was finalised. We decided I would meet him at Forest Hill and then see him at the finish.

When the big day had arrived, Blue Dog was very relaxed and definitely in the zone for the challenge ahead. We arrived at the start nice an early, with enough time for him to have a light breakfast and mentally prepared for the day ahead.

From a spectators point of view the atmosphere was unbelievable at the start. I was surprised at how slowly everybody seemed to drift into position on the start line. The race was started with a shot gun and I watched everybody slowly climb up the hill to the sound of someone playing the bag pipes.

I arrived at Forest Hill in time to see the lead runner come through and very quickly leave. I waited patiently for the Aussie runner to appear was happy to see Blue Dog arrive looking pretty happy and insisting on a kiss before his medical check in.

After a few hours at the checkpoint I went back to the luxury of my motel room for a shower and a couple of hours sleep before making my way to the Placer High (WS finish). I was very proud to see Blue Dog arrive and ran across the field to cheer him across the finish line.

We then enjoyed a couple of lazy day in Auburn relaxing by the pool before referring to you faithful Lonely Planet book and mad. We found selected our next destination.The last couple of weeks included Clear Lake, The Valley of the Giants (Redwoods), Port Fragg, Occidental, San Fransisco, Berkeley, Nappa Valley, The Big Sur and eventually back to LA.

Some of the highlights:

* hiking in Yosemite
* my first American Ball game, San Francisco v's Atlanta
* eating mulberries and thimble berries whilst running through the woods
* walking Blue Dog eight miles through some dodgy streets in San Fransisco on my mission to purchase some running skirts.
* clam chowder

I will post a few more photos over the next couple of days.

Today's Mind Game: It is hot and sunny!

Yesterday was my first day back at work after six weeks leave, and boy was it a shock to the system. There has been some major changes in the workplace during my leave but it's all good.

After a long day at work and late appointment in the evening, I treated myself to a rest day. I figured I deserved it after Sunday's effort. However, I was up nice and early this morning to ensure I get a decent warm-up in before the session as I figures it was so cold I was going to take a lot of warming up. Today's session was 5 x 800m. My times were not tremendous however, I will just keep working away over the next few months, and I know the results will come.

Back to Basics

After returning home a week ago I have hardly had a chance to scratch myself, but I will eventually update everybody on our USA and WS experience, even if it's only a few pictures.

11 July 2007

Even on holidays I was up nice and early to meet Kerry and Deanne at 5.30am for our mid-week run. We knocked out 15km and happy avoided the rain, less one little sprinkle towards the end. It was great to be running with the girls again, I had missed them and our time together. A quick shower and then back to my mum's for some nursing/caring duties.

12 July 2007

Blue Dog and arrived nice and early with enough time to do a lap of the park before we started our Big Bertha session. We used a different area of the park due the rain and mud. I had ten laps on my program and go through the session pretty well and managed to maintain consistent times for each rep.

13 July 2007

I went over to my mum's place again, and had all intentions of going for a run, but it just didn't happen however I did take the dog for a walk. I was not not concerned about missing my run as I had agreed to run King of Mountain with Razor, which was far more then programmed.

14 July 2007

Blue Dog and I went for a nice run around our home turf with was really nice for a change. I did stress the need to take it easy as I wanted to ensure I got through KOM in one piece. Finished with 7.5km with an average pace of 5:35/km.

15 July 2007

Katie and Ray arrived at our house nice and early for our big day out. We arrived with Blue Dog ready to go and Ray and I ready for an adventure. After listening the National Anthem Ray and I started off towards the back of the pack and just settled in for the day. By the time we got to the 10km point we were wondering when went off road, however we did enjoy a nature call along the side of the road and Ray found a frog! I may be bias but given my lack of long runs and training combined with Ray's cold we ran very well, however we did walk the big hill we finished strongly and managed to move up the field in the last 8kms. We finished in 3:28 which I think was great even given the number of hills we encountered during the 32kms.

I'm Back

Well we got home yesterday and I cannot believe how cold it is. I have alot to catch up but I'll leave that for another time. I was back at SWEAT this morning, but I am now out the door to see my mum who was in ICU after major surgery when I last saw her. Yep family is always first!

The Day After

Today is the first day I have access to update the blog. We have a had a great couple of weeks that include San Diego, Las Vargas, Death Valley (and yes I have now ran on the "Bad Water" course), Lone Pine, Mt Whitney, Yosemite, Reno, and of course the pre-race fun at Truckee.

The WS states experience from a spectator was unbelievable, the Aussies did us our proud and of course Blue Dog brings home a buckle.

I have kept a travel diary and will provide a full report when I can.

We're Leaving on a Jet Plane!

Well the last couple of days have been pretty hectic with all the last minute preparations, packing, finalising travel arrangement, meeting with the house sitter, dinner with friends......

Yep, running still happening and I am really excited about my training plans while we are away. This will probably be my last post for a while. We leave on Saturday, however my mother undergoes major surgery tomorrow so I will be at the hospital all day with my father and sisters.

Will try to update the blog while away.

How do you define "cruise"?

This morning was not an easy call to drag myself out of bed after what I define as late night at Virtual's house crunching some numbers for "Team GBH" in preparation for WS100. I was relieved that I only had to "cruise" through the fartlek session today. I did a decent warm up with Dazza K and then did the usual drills and strides. I really didn't pay too much attention to the instructions for the session, thinking I'm only "cruising". However, I ran past Sean on each lap, he would give me a few suggestions that clearly did not fall into the the definition of cruise. I finished the session with 4km with an average pace of 5:06/km. Kerry and I then cooled down to finish with a total distance of 11km for the day.

Holidays and Head Spins

31 May 2007

After a strict diet of clear fluids I was actually looking forward to just getting to the hospital and getting into surgery. I had to be there at midday but didn't get to theatre until 5:45pm so it was a really long day. The good news I got the all clear and a resting heart rate to be proud off.

1 June 2007

Rest day and my last day of work for six weeks.

2 June 2007

Another rest day, but had volunteered to assist at the Striders 10k race with registrations and time keeping. Razor was awesome and Blue Dog is definitely in great form.

3 June 2007

Today was my first post-surgery run. I still didn’t feel 100% but as usual I was getting itchy feet. I had arranged to meet Katie at the Striders STAR with a plan to run then walk the shorter STAR option. We ran for just over 7km and then walked approx. 8km, it was really nice but unfortunately we missed the spectacular scenery of the “10 Brigades STAR”.

It had been a while since I had been to STAR and today reminded me just how good they are, there are some definite plans to get back into the routine of running them regularly. Lots of good wishes were received today for our pending trip to the USA and Blue Dog’s forthcoming WS100 mile race.

4 June 2007

Today is my first day of Annual Leave, but I was out the door at 6.30 am from my run. As I was getting dressed for my run I still felt a little light headed so I thought I would just take it easy. During my run I felt like I was just going up and down in the one spot, however I did manage an average pace of 5:30/km for 11km (a little too quick than the suggested program). I now feeling really flat, and Blue Dog has pleasantly reminded me that I should still be taking it easy.

Today I am off to the RPA with my mother who will undergo some tests, prior to her liver surgery this week. It will be a pretty anxious couple of days.

Nothing Happening Here

28 May 2007

I treated myself to a rest day, given that I had ran for 9 consecutive days and had definitely broken the 10% increase in training rule.

29 May 2007

I had to commence a diet of clear fluids only in preparation for some minor surgery on Thursday. Sean had incorporated this in my program so I was instructed to just "cruise". I met Katie and Peter and did a nice easy lap of around the park and then ran two laps of the lake. I had a couple of people offer words of encouragement as they rant past me during their time trial, not knowing I was in "cruise" mode. When Kerry finished her TT I joined her for another lap of the lake.

30 May 2007

No exercise today.

My Rendezvous with 6 Foot

26 May 2007

When Blue Dog decided to run 12 Foot, I made a foolish statement that I would like to do that one day. So after some thought I decided to head up to and do part of 6 Foot. I have not completed any long runs for a quite a while and was a little unsure if the body was up to the challenge. I had tossed around a few ideas about what sections to run etc.

I watched the start and drove to Caves Rd. I then ran from Caves Rd to Pluvi and back, a total 24km at a comfortable pace and just enjoyed the trails. I returned to car at Caves Rd and waited for the runners to come through. I had taken a few drop bags to Caves Rd and looked after a few backpacks that the runners left with me while they ran the 14km to Jenolan House and back. After I saw Blue return to the car on his way back to Katoomba I then drove down to Jenolan Caves to pick up a couple of people who opted for the 6 Foot option.

We returned to Explores Tree waiting for everyone to return. Based on the times the guys ran and how well they looked at the finish I believe the "Aussie Assault" at WS100 is shaping up well.

27 May 2007

After what I consider a Sunday sleep in, Blue Dog and I both ran the Botany Bay Bolt (4km xc) treating it as a "recovery run". I ran with Katie and "Baby Rowell" and then sat around and enjoyed the company of the "Morning Squad" whilst we watched the presentation and lucky door prices.

Things Have Changed

24 May 2007

Speed session today, although there was not much speed out of these legs today. Sean is definitely playing mind games with us this week, Tuesday it was Big Bertha in reverse and today every second rep was in the opposite direction. This is a lot for the brain to comprehend early in the morning. I did 5 x 500m reps and can honestly say I had no top gear at all today, I think I was last across the line each time, but at least I was consistent. However, I am just really happy to back training again! At the end of the session I decided to advise Sean of my running plans over the next couple of days, he gave me the green light and told me to really enjoy it. Very excited!

On another exciting note, I managed to my hands on two pre-sale tickets for Bob Dylan's concert in August 2007. Blue Dog and I are both huge fans so we are very excited.

25 May 2007

Tonight my running club, Sydney Striders, is having it's annual presentation dinner which includes Kerryn McCann as the guest speaker so I arranged to meet Kerry and Deanne for an early morning run. We did a comfortable 7.5km around Centennial Park.

I have now ran for seven consecutive days, and can honestly say the glute injury seems to have recovered and is holding up well with the training. Unfortunately, I had a minor set back with my cold, and I am scheduled for day surgery next week so hopefully all the desruption to training will so be behind me.

Wake up legs - today it's Hills.

21 May 2007

I joined Blue Dog for a nice run after work, but I did remind him I only wanted to take it easy, but we both have difference levels of "easy". We did our usually 7.4km circuit. I was a great night for running the water in Botany Bay was like glass, perfect water skiing conditions. We did an average pace of 5:44/km and finished off with some stretching.

22 May 2007

I arrived at Centennial Park and it was still very dark and nobody in sight, so I did two laps of the lake as my warm-up as I know nearly every foot steep along the lake so their was no fear in doing a face plant. Today's session was Big Bertha, but today we did it in the reverse direction with a little sneaky. I did 10 laps and finished in 25:44 minutes, nearly 2 minutes slower than my PB, but I was happy. I received a couple of compliments on how well I was running and that I was looking strong, so I have got be happy with that. Finished with another 10.5km in the bank.

Afternoon Delight

After watching everybody at the SMH Half Marathon this morning it was my turn to go for a run this afternoon. I really had now I idea where I should run and how far, but I then bit the bullet and decided to jump in the deep end and do one of my favourite local runs. Around Kogarah Bay, through Carrs Park, Blakehurst, across Tom Ugly's Bridge, Sylvania Waters, over Captain Cook Bridge, along Botany Bay then back home. A total of 15.7km with average pace of 5:40/,km. I was very happy and felt strong throughout the whole run and was pleasantly surprised, I was doubting I would go the distance.

Test Run

Ventured out the door with Blue Dog this morning for my first run in seven days and it felt great. My legs felt so fresh and thankfully I am only suffering from head congestion now, the chest felt pretty good. We did a nice run along around Botany Bay and I just enjoyed the fact I was running again. We did 7.5km with an average pace of 5:40/km which felt very comfortable.

One of Blue Dog's drinking buddies is an "Immortal" of Rugby League, is about to launch a new brand/version of compression tights onto the market. We were both given a pair to trial and provide feedback, so today I ran in mine for the first time. I was very impressed.

My New Goal

After my time off with injury and now illness, I have finally managed to set my new goal. After much debate between a road or trail marathon today I decided on the Fitzroy Falls Marathon. After some discussion with Blue Dog and some advice from Sean it feels good to have a running goal again and get stuck into some solid training, I have been feeling a bit lost lately.

The new program will kick off tomorrow!

SMH Casuality

There is absolutely no running or exercise of any type to report here, except for the 10 minute walk to the Doctor's surgery yesterday.

Saturday afternoon I finished up a with temperature and felt absolutely terrible and not great company. Sunday was even worse when I began vomiting blood. However, I put on a brave face for Mother's Day and had lunch with my family and then straight back home into the PJs. The Dr has given me a Medical Certificate declaring me unfit for work until Thursday, which he believes may be extended.

I'm not even going to consider lining up for the SHM now. I would prefer to conserve all my energy for regaining my health, after all our big trip is very soon.

It's My Hens Day

Yes that's right my hens day. Even though Blue Dog and I are legally married we are planning an extremely tacky Vegas wedding whilst were in the States, so us girls didn't really need much of an excuse. So today we are off the races which should be great, the only problem is have a shocking cold and was awake half the night. But I'm sure it won't rain on our parade.

I went for a run yesterday with the Blue Dog and felt terrible, I have been battling a head cold for weeks, but now it has finally reared it's ugly head. I was given strict instructions not to even consider running today.

Anyone I'm off now to back a winner!

Razor is Awesome!

7 May 2007

Ahhh Monday's = rest days. However, I went to the gym last night and did a Spin Class. I was a bit concerned at first as the instructor was new and I found the warm-up track a little subdued, however as we progressed the session I was pleasantly surprised it was a great session. I finished with some core work, and for some strange reason push ups!

8 May 2007

Hills this morning, Wild Walter in fact. I arrived early to do a couple of laps of the lake as a warm up to ensure I didn’t send my glute into shock. I managed to get through 8 reps although the times were very ordinary (2:10, 2:06, 2:12, 2:17, 2:08, 2:06, 2:08, 1:56).

9 May 2007

This morning I meet Deanne and Alan at 5:15 for our midweek long run. Gosh I couldn’t believe how long it had been. We ran through Centennial Park, towards Oxford Street, into College Street, and then did a loop of SMH half marathon. It is always good to have a bit of a course refresher, and we spotted another Squad member doing the same (name withheld for confidentiality reasons). I really struggled in the last couple of kilometres, but managed to make it back to the Park in one piece. We did a total of 19km with average pace of 5:50/km.

Tonight I’m off to the presentation night for the Relay for Life. Our team, Happy Feet, will be collecting a couple of trophies. Should be a good night, I am looking forward to Razor’s acceptance speech. Razor’s dinner is on me after such an awesome effort.

Building Up

5 May 2007

Under instructions not to race the Striders 10km, I enjoyed a nice easy run around North Head. This course is always spectacular, but even better when you are just running so you can really take it all in. Katie agreed to run with me to keep me honest and ensure I didn't go out too hard. It was very pleased to see some deserving PBs, (Deanne, Professor, and Mary).

We finished off a great morning with a coffee on the beach with a few friends.

6 May 2007

My first long run since 25 February 2007 and I had 2hrs 20mins on the program. I did think this was a little odd, and decided to pull the pin when I had enough. I managed 90 minutes (15.5km) and decided that was enough for the day, and was quite happy with the distance. Just as I was about to leave the Park I ran into Sean, so I questioned him about my program and advised him I only did 90 minutes. Sean advised me 90mins was great, he had obviously made an error on my program (a sigh of relief).

I was really happy that arrived home feeling pretty good, and I had no signs of any stiffness or soreness during the day.

Some Hard Work Ahead

This week was the start of my new program, my first one since March and after the weekend's activities I was very happy Monday was a rest day. I was truly buggered.

1 May 2007

Four Lap time trial. I was a little unsure how I would go given that I have not done any speed work since 20 February 2007, and still feeling a little fatigued. I took off a little too quick at the start but then settled into a bit of a rhythm. I finished in 29 minutes flat (average pace 4:58/km), not too shabby but I have lost a fair bit of speed. I then did a cool down lap and as I finisihed Sean call my time and quickly corrected him advising that was my cool down.

2 May 2007

Unfortunately I had to miss my run, even though it was only 30 minutes, but I was in Deniliquin and Blue Dog suggested I give my run a miss particularly when I was not familiar with the locals.

3 May 2007

This morning I had 7 x 500m reps. I was little unsure about the number of reps, but soon discovered Deanne was also programed for the same session. Sean then advised anybody racing on Saturday should only do 4 reps, unfortunately I'm not racing (on running) so 7 reps it was. I was very consistent, I finisihed last in 500m group each time, however it was interest to watch the some of the faster runners go past cutting corners. My times ranged from 2:19 to 2:26 with most of the reps ran in 2:25. A long way to go!

I spoke to Sean after the session who commented I looked strong, and will take me at least 4 weeks to get back a bit of speed. I also asked about the SMH 1/2 marathon. I had already entered prior to the injury and really didn't want to just donate my money, I suggested my option of running 1 lap hard and DNFing or just treat the run as a training run. Sean suggest I treat the half as a training run, as $70 it too much to pay for a 10km run.

Running, Resting and Relays

It has been a very busy week, which has included a little more running and unfortunately a couple rest days that just could not be avoided.

21 April 2007: rest day

22 April 2007: SMC 10km. Katie agreed to run with me to keep me company in my first post injury event.

23 April 2007: 5.5km at 5:37/hr pace followed with some weights.

24 April 2007: rest day

25 April 2007: Blue Dog took me on a run he discovered which included some very technical running with lots of hills. It was great getting out and running together in the rain on a great trail. To give you an idea of the hills it took us 80 minutes to run just over 12kms. Finished up feeling great, can definitely feel the benefits of the all the squats, lunges, deadlifts, etc.
26 April 2007: rest day due to travel to Wellington (NSW). A very long day.

27 April 2007: rest day

28 & 29 April 2007 : Relay for Life



Happy Feet made their very successful team debut at the Relay for Life, and it was an honor to share the experience with a group of amazing people. As a team we were very committed and dedicated in making the event a success. The team worked brilliantly together throughout the 24 hours, we had a runner/walker on the track throughout the entire event, and many team members there to cheer and offer support to the team member on track. The camaraderie of the team was unquestionable.

We set a target of 200km, that was easily achieved so a revised goal was set. Our new goal was 1000 laps. Through the team's hard work we finished with a total of 1280 laps (approx 515km), and were lucky enough to pick up the following awards.

1. Team with the highest lap score.
2. Male with the second highest lap score, Raymond Rowell (aka Razor).
3. Female with the third highest lap score, Kerry Ross (aka Roses)

The above picture shows 45 "Hope Bags" that represent people who have lost their battle with cancer or are currently fighting their battle. Happy Feet were there in honor or support of those 45 people.

Pumped

18 April 2007

I drove over to Centennial Park to run two laps of the inside loop (on grass). My goal was to just keep it very easy and relaxed and resist the temptation to run longer and faster. Half way through the second lap I bumped into Kerry so we had a bit of a chat and I then joined Deanne and Al as they come through. Total distance 7km (5:50/km pace).

Squeezed in a Pump class after work, before having to attend a Relay for Life information night.

19 April 2007

Knowing hills were programmed for SWEAT this morning, I decided to head over to the park and just go for a fun. I ran a total of 10km (5:38/km pace), feeling pretty good. When I finished I ran over to the hill to watch the squad and cheer them on.

20 April 2007

I decided not to run today, given that I had ran for 4 consecutive days, I thought I would give the glute a bit of a recovery. After work I did a Pump Class followed by 30 minutes on the elliptical trainer.

Success All Round

14 April 2007

Blue Dog and I went down to Canberra for the marathon. We had planned on squeezing in a nice easy run in the afternoon, but ran out of time. Blue Dog was feeling great well carbo loaded and ready to run, so we thought it best he hung on to that feeling.

It was nice to catch up with everybody and watch the 5km and 10km runners. We then meet up with Deanne, Katie, Ray and Anthony (Deanne's son) for dinner. We didn't have any bookings or plans so we decided to find something in the City, which was great. The service and food was fabulous.

15 April 2007

I resisted Deanne and Katie's invite for an early morning run prior to the marathon and focused on Blue Dog and his preparations. Blue Dog was in great shape and focused, so I had no doubt he would achieve his 50km goal, sub 4hrs. He had planned on a 3:16 marathon (ran 3:14) and 3:58 for the 50km (ran 3:56).

Enjoyed the post race party and the annual post race dinner with the Qld contingent.

16 April 2007

I was up nice and early for a run around the Lake. I just set off at a nice comfortable pace and eased myself into the run. I ran a total of 10km with an average pace of 5:38/km. This was my longest and fastest run for quite a while. I arrived back at our motel very happy. Although I still have a slight niggle, the rest and recovery has definitely worked.

17 April 2007

After looking at Blue Dog's program last night I decided I would attend my first SWEAT session in five weeks. Sean welcomed me back and asked how I was going, I gave him a quick run down and he suggested I take it very easy and relaxed and no speed. I completed the drills and just jogged through the strides. Everything was feeling good.

I then ran 2 laps of the lake in 14:47 (average speed 5:02/km) and ran 1 lap in 6:45 (average speed 4:44/km). I was really happy given that I have done no speed work for weeks and was taking it easy, it was very rewarding.

Back to the gym again tonight for some more cardio work and a Pump Class.

Backing Up

12 April 2007

I did have plans of catching up with SWEAT knowing they were doing a fartlek session, but sleep won. I hit the gym again after work (again) and completed 40 minutes on the treadmill at 6.00/km pace, felt pretty good. I had just enough time to get my weights together for the Pump Class.

13 April 2007

I drove over to Centennial Park this morning. It was a beautiful morning and I really enjoyed just being out in the fresh air. I didn't have my garmin this morning, as I have lent it to a friend for the Canberra marathon but I ran one of my regular runs. In total I ran 7.5km in 40 minutes, average pace 5:42/km. Things looking up.

Lapping it Up

Yesterday it almost felt like my old running days, up early and over to Centennial Park. I met up with Kit and Helen who agreed to keep me company. We ran two laps of the inside loop. It really felt good to be out running again first thing in the morning, and nice to share the company with two great friends. We finished up with just over 7km with an average pace of 6.04/km. The pace is slowly increasing and not causing any really issues, but I don't think I will be breaking any speed barriers in the next couple of weeks.

After work it was another session at the gym on my old friend the elliptical trainer (45 minutes) and the stationery bike (25 minutes).

Today is a semi rest day. I was lucky enough to get out for 40 minute walk at lunch time, so I might treat myself to night on the couch.

The Only Way is Up

Looks like my injury is slowly turning the corner, with a couple of runs thrown into the mix over the past couple of days. Although I still have a dull niggle, I am running pain free. I have taken Sean's advice and sticking to a very slow pace.

Surprisingly I have not gone insane from my sessions at the gym. I am very lucky to have freak show to keep me well entertained.

5 April: 45mins elliptical trainer, 30 min stationery bike
6 April: 1hr walk (7km along Botany Bay)
7 April: 5km run, average pace 6:14/km including a couple of hills.
8 April: 7km run, average pace 6:15/km followed by 3.5km power walk
9 April: 25 min elliptical trainer, 1hr Pump Class

Even though the butt is feeling pretty good I decided after two consecutive days jogging/running pain free not to push the boundaries too far. Planning on another run tomorrow.

Progress

Since my last post I am very happy to report that I can now walk pain free, which is a big improvement. I had another visit with the sports doc last Wednesday (28 March), and asked the big question. Can I run? I was advised to gradually introduce some running and continue with the cross training. That afternoon I ventured out for one my regular runs through Scarborough Park. The first couple of k’s the pain was bearable, but by the time I finished the 5km I was in agony. I came home and sulked on the lounge for a few minutes.

After a good training session at the gym last night I decided to attempt another jog last night. Just as I got myself started on the treadmill, Blue Dog appeared frowning and questioned if I should be running. I did promise I would take it easy and stop if required. I was happy to get through the 20 minutes without any increasing pain; I did have a slight niggle but nothing too serious.

I have managed to keep myself active during my “relative recovery” phase:

26 March: 1hr elliptical trainer, strength & core
27 March: 45 min Spin class
28 March: 5km run
29 March: 25 min elliptical trainer
30 March: 1hr elliptical trainer
31 March: 30 minute bike ride
1 April: 1hr Spin High Performance class
2 April: 45 elliptical trainer, 30 minutes stationery bike, core work
3 April: rest day
4 April: Pump class, 40 elliptical trainer, 20 min run (treadmill)

One Step Forward

After a couple of painful days it was back to the physio on Tuesday. When asked how everything was going, I simply responded with "Shit!". After a quick chat and trying a couple of different things that did not provide any relief, I was referred to to sports doctor and instructed to do absolutely no exercise. I came home feeling quite deflated.

I was lucky enough to get an appointment to see the sports doc on Thursday. So I dragged Blue Dog along, and now have full diagnosis (too much detail) The good news is I know have plan and I'm allowed to exercise under the principle of "relative rest", but still no running. This was music to my ears. I have another visit next week, which includes a few little assessments and adjustments and I will continue with the physio. Hopefully I will be on the road again very soon.

This week my "relative rest" has involved"

Monday: 1hr Aqua Aerobics
Tuesday: Physiotherapy
Wednesday: rest day
Thursday: 1hr Elliptical Trainer, 20 minutes stationery bike
Friday: 45 minutes Elliptical Trainer
Saturday: 1hr Elliptical Trainer followed by a strength and core session.
Sunday: 45 minutes Elliptical Trainer, 20 minutes stationery bike

Doing FA

Under strict instructions of doing "FA" and only allowed to swim with minimal leg movement I have been following the black line and sweating it out in the steam room. Not that I am the competitive type or one to chase PBs or mileage, my goal is to swim further each session.

I was back the physio again on Thursday, and was informed I will not be able to run for a period of four to six weeks and advised I have an "acute tear" WTF. I have physio gain tomorrow hoping to gain permission to start cycling.

Tuesday: 40 minutes swim
Wednesday: 45 minute swim
Thursday: Physiotherapy
Friday: rest day
Saturday: 1hr Aqua Aerobics and 30 minute swim
Sunday: upper body weights and 30 minute swim (including sprints)

I have been thinking of a few running goals over the past couple of days, and this year will be trying a few different things.

Pain and Heartbreak

My Six Foot dream is shattered.

I had developed a small issue with my glute in the last week of February. I took myself off for a deep tissue massage and convinced myself with a good taper it would disappear, I was wrong. On Tuesday (6 March) I was in so much pain. I went to SWEAT and had a chat to Sean, and was advised to take it very easy on Big Bertha just to test the glute on the hills, it was horrible. I went to work and could hardly walk, my boss even questioned what was wrong; he believed he could see the pain in my face.

Desperate times call for desperate measures, so I call one of the guys at work that is a qualified masseuse, and arranged to meet him first thing Wednesday morning. When you are prepared to bare your ass to a colleague at work under fluorescent lights, you know you’re desperate. In the meantime Blue Dog had booked in my to see someone Wednesday even. After taking anti-inflammatories and pain killers, there was no improvement.

I arrived at The Edge on Friday, still unsure what I would do so I spoke to Kevin Tiller quietly to let him know that I may not start.

I got up Saturday morning, got dressed ready to race and packed a bag of spare clothes just in case. I took some more pills and hoped for a miracle. Blue Dog, Sarge and I parked at the Emergency Services Centre and walked to the start. As we crossed the road I had to run to avoid being hit by a bus (I should have let the bus hit me), the pain was excruciating. I quietly mentioned to Sarge that I would not be starting. Sarge suggested we get to Explorers Tree and we'll get Blue Dog sorted out and then work out what I was going to do.

I arrived at Explorers Tree desperately looking for Ray so we could do a warm up together. After an unsuccessful search for Ray, I grabbed Aunty K’s hand dragged her away so I could explain my situation. Aunty and I did a warm and had a good talk about my options (or lack of them) and I made my final decision, I was officially a “DNS”.

I found Blue Dog and Sarge to let them know I wouldn’t be starting. I watched the start and then headed to Caves House with Ray and Bec.

I had Monday off work, as I planned to treat it as a recovery day however I was running around with doctors. The verdict; my pelvis is out of alignment and I have a muscle tear in my glute.

Let just say there has been a lot of tears.

After a good talk with Blue Dog last night, I have analysed and refocused.

Are we there yet?

1 March

Another "relaxed" day was on the agenda, 4Km Fartlek. By the time we had warmed up Sean had set up the 1km loop and then gave us all our instructions to run relaxed and focus on our up coming races. I settled into a nice pace and just enjoyed the session, even resisting the temptation of overtake people. As I ran past Sean he reminded me to keep it relaxed, as I picked up the pace a little more than I should. After a cool down I had good chat to Sean in regards to my preparation and how I was feeling. Walked away feeling on top of the world.

2 March

Today I had an unplanned rest day. I had planned on running after work, but after a hectic day followed by grocery shopping and then news that my mother was in hospital I just decided a rest day would probably give me just a much benefit.

3 March

I was advised not to race the Striders 10k and just save myself for the big one, so I arrived feeling very relaxing about the whole run. I meet up with Kerry (CR Roses) and we decided to run together. We had a great run and just chattered the whole way around the course, yelling encouragement to our fellow runners as they went past. By the time we had commenced the second lap I was surprised by the number of people we passed. I finished in a time of 53:10 minutes which felt very comfortable and it was a great run with great company.

Later in the afternoon Katie and Ray came over so with the assistant of Blue Dog we had a photo shoot of the six foot gear. Very funny, but I am happy/disappointed a few shots got edited.

(The catalogue can now be viewed on CR)

This was then followed by a nice pre-six foot dinner with a few fellow runners and those that have supported us six footers throughout all the training.

4 March

In the theme of tapering Katie and I only had an hour on program and we were given strict instructions to keep it easy. So we meeting up with the usual gang at 6.30 and did a nice easy run, 10km in just under an hour (5:56/km pace). We spotted Sean a couple of times who reminded us to keep it easy and it was.

I spent afternoon going through previous 6 Foot results and reviewing my training and race times, and looking over the splits from last years race and the training runs I have completed on the course. I have set a goal time that I believe is realistic and discussed it with Blue Dog.

Swan Lake

This morning we meet a the very civilised hour of 6.00am for our mid week run. It was a lot shorter today, only 45 minutes due to the Striders 10k on Saturday and our taper. Started the run outside the Park initially as the light is better, and then cut up past the SCG. It was suggested that we were trying to avoid the gradual incline up Moore Park Road, but I knew what Katie was up to; hoping for a repeated display of the Swan players walking around with towels and naked torsos. It was then back into the Park for a random run through the different trails. The slower pace and shorted run was very welcomed today.

I have a message booked in this afternoon, which will help iron out any little issues and help freshen up the legs.

It's Good to Feel Tired

Another dark start to the morning, so it's a good thing I know that park so well I could almost run around it blind folded. After the warm up, drills and strides I could feel a noticeable tight area in my glute, so I decided to not push the session too hard, and concentrate on the bigger goal. I had 1 lap of the lake, followed by 2 laps. I got thought the first lap in 7:00 minutes, and then joined Katie for a recovery jog in between reps. I mentioned to Katie that I felt really tired this morning, and due a couple reason; running my Monday recovery ran far quicker than I should and a little too much at the gym. My 2 laps were average, finishing in 14:28. I had a bit of chat to Sean at the end of the session, who commented how strong I am looking, I advised him I was very tired and he just grinned and said "That's good, that's how distance runners should feel but your looking strong".

Tonight I think I'll have a nice easy night soaking in a hot bath with a nice glass of red and my book.

Done and Dusted

23 February

When I got home from work Blue Dog and I set out on a nice easy run through Scarborough Park, which was really one of my favourite runs and running with The Dog is always nice as we seldom run together. I was determined to go nice and easy, being very conscious of the 5k Challenge in the morning, but I think I may have been pushed a little harder then "nice and easy". We saw Youcef Abdi training in the park, so we congratulated him on his win the Steeplechase last Saturday night. Finished with 5.5km with an average pace of 5:33/km.

We then enjoyed a great dinner with Katie, Ray, Johnny Dark, and the Brisvegas girls Clairie and Tesso.

24 February

I had declared to a small group that was going to try and run a PB at this months 5k Challenge. I knew it would be hard task with all the mileage in my legs, and the fact my training has been predominately for endurance not speed, but hey I decided to have a go. A little prior planning had determined that I needed to run an average pace of 4:37/km to achieve the goal, so when I ran the first km in 4:28 minutes you would think the alarm bells would have been ringing. Second km, 4:31 minutes not too long after that it all went pear shaped. I finished in 24:19 and I was never so happy to finish. After a couple of moments on my own reflect on my run, I shook my head and put it down to stupidity.

BTW Blue Dog and I have booked our tickets for his Western States assault, so I spent the afternoon doing a little research on all things tourist, and I have even found a very tacky place Vegas (of course) where we can get married/renew of vows, yes it includes fat Elvis.

25 February

After some discussion on where to have our final long run before 6 Foot, we decided to run the very scenic shortened version of the Strider's Ten Bridges starting from Brett Park, Drummyone. It was a nice feeling knowing it was my last long run before I started to taper, I honestly feel the need to freshen up. My legs felt really heavy today, but it was no nice to just run along and enjoy the scenery without and pressure. We stopped to watch the Dragon Boat races at Darling Harbour and cheered a few of them on. Finished of with 23km and nice breakfast.

I came home and had a nice nana nap for couple of hours, before heading out the door to meet up with the girls for Bec's (CR Psychoma) Baby Shower Dinner. A nice way to finish off the weekend.

26 February

I had the day so it was very nice to wake up with an alarm for a change. After enjoying a coffee in bed with Blue Dog, it was out the door for my recovery run. I enjoyed a nice run along Botany Bay. Today's was one of those perfect runs, when you feel like you could run forever, what a difference a day makes. I had a nice tailwind to start with and an average pace of 5.34/km before I turned around after 30 minutes. I set myself a little challenge on the return trip and was determined not to be slowed down by the headwind. I finished the 60 minutes with exactly 11kms, so I improved my average pace to a nice round 5.30/km.

After finalising our tickets for our trip to the USA, I went to the gym for 30 minutes cardio, followed by strength and core work.

I really enjoy not going to work.