tag:blogger.com,1999:blog-159068862011-04-22T14:05:50.578+10:00My journey to good health and fitness, and of course reaching the goals I set myself.Bernie Gnoreply@blogger.comBlogger2451100tag:blogger.com,1999:blog-15906886.post-56900134031448458532007-10-19T10:02:00.000+10:002007-10-19T11:19:16.276+10:00

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-trainerTuesday: 4 x Wild Wally Reps.Wednesday: 10km run,

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-62952204222477312402007-10-03T13:01:00.000+10:002007-10-03T13:17:54.865+10:00

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

Bernie Gnoreply@blogger.com5tag:blogger.com,1999:blog-15906886.post-82183189814107022007-09-20T11:37:00.000+10:002007-09-20T11:48:28.507+10:00

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 weeksAlthough life has been hectic and I have not blogged for a couple of weeks, my training has continued as

Bernie Gnoreply@blogger.com5tag:blogger.com,1999:blog-15906886.post-23706254295543666862007-09-04T11:39:00.000+10:002007-09-04T12:03:40.296+10:00

1 SeptemberI 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 SeptemberI meet Deanne, Kerry, Ray and

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-73546670251677394312007-08-31T09:52:00.000+10:002007-08-31T13:46:54.872+10:00

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/

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-24512084276975203092007-08-26T12:07:00.000+10:002007-08-26T12:46:12.758+10:00

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

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-58437414621053918872007-08-24T11:25:00.000+10:002007-08-24T19:57:11.071+10:00

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

Bernie Gnoreply@blogger.com0tag:blogger.com,1999:blog-15906886.post-116895326327599062007-08-21T11:41:00.000+10:002007-08-21T17:52:18.193+10:00

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

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-42432280226493546442007-08-20T08:23:00.000+10:002007-08-20T08:25:23.191+10:00

15 August 2007On 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

Bernie Gnoreply@blogger.com0tag:blogger.com,1999:blog-15906886.post-64105877902419629332007-08-14T20:27:00.000+10:002007-08-14T20:45:44.976+10:00

12 August 2007After 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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-49697364666706572692007-08-11T11:54:00.000+10:002007-08-11T16:42:00.610+10:00

7 August 2007Hill 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

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-27628733021656716472007-08-06T12:54:00.000+10:002007-08-06T13:36:11.428+10:00

1 August 2007I 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 2007I woke up exhausted; Blue Dog just laughed and commented how that exactly the way distance runners

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-815186981313527962007-07-31T13:35:00.000+10:002007-07-31T13:43:33.595+10:00

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)

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-64253645331726548352007-07-26T13:43:00.000+10:002007-07-29T21:27:43.629+10:00

25 JulyIt 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

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-9364973708341214732007-07-24T10:13:00.000+10:002007-07-24T11:40:19.418+10:00

Monday, 23 JulyI 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

Bernie Gnoreply@blogger.com0tag:blogger.com,1999:blog-15906886.post-10253376280661011332007-07-23T08:34:00.000+10:002007-07-23T10:47:31.636+10:00

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

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-34398488665115269022007-07-19T17:41:00.000+10:002007-07-19T17:55:57.486+10:00

Guess who? San Diego harbourFor Razor!Blue Dog: Grand CanyonFor all you "ultra" types.

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-31329675343392402512007-07-17T17:41:00.000+10:002007-07-18T14:13:01.605+10:00

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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-1953057155821608792007-07-17T09:27:00.000+10:002007-07-17T09:58:46.403+10:00

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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-22664278829011074572007-07-16T09:16:00.000+10:002007-07-16T09:39:15.029+10:00

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 2007Even 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

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-43094288697633983732007-07-10T09:52:00.000+10:002007-07-10T09:55:57.044+10:00

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!

Bernie Gnoreply@blogger.com5tag:blogger.com,1999:blog-15906886.post-23466344721215353062007-06-26T02:01:00.000+10:002007-06-26T02:06:55.121+10:00

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

Bernie Gnoreply@blogger.com8tag:blogger.com,1999:blog-15906886.post-54504064010771839012007-06-07T13:14:00.000+10:002007-06-07T13:23:06.347+10:00

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

Bernie Gnoreply@blogger.com9tag:blogger.com,1999:blog-15906886.post-9833543204013078042007-06-05T09:41:00.000+10:002007-06-05T09:51:18.849+10:00

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

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-76986317292200135712007-06-04T09:24:00.000+10:002007-06-04T09:43:38.749+10:00

31 May 2007After 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 2007Rest day and my last day of work for six weeks.2 June 2007Another rest day, but

Bernie Gnoreply@blogger.com7tag:blogger.com,1999:blog-15906886.post-87871004699217694902007-05-30T11:43:00.000+10:002007-06-04T09:24:06.698+10:00

28 May 2007I 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 2007I 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

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-21579606786256755552007-05-27T13:04:00.001+10:002007-05-27T16:56:27.559+10:00

26 May 2007When 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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-31775641926537483572007-05-25T13:14:00.000+10:002007-05-25T14:00:13.169+10:00

24 May 2007Speed 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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-74693747654057826892007-05-22T10:49:00.000+10:002007-05-22T11:13:37.876+10:00

21 May 2007I 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 2007I arrived at

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-44881485246940100632007-05-20T17:01:00.000+10:002007-05-20T17:27:55.173+10:00

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

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-24359285134300441512007-05-19T11:59:00.000+10:002007-05-19T12:09:38.845+10:00

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

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-32725436187284599272007-05-18T17:07:00.000+10:002007-05-18T17:41:38.338+10:00

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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-41189295578529116742007-05-15T12:22:00.000+10:002007-05-15T12:46:19.543+10:00

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

Bernie Gnoreply@blogger.com8tag:blogger.com,1999:blog-15906886.post-85333117986587753952007-05-12T10:01:00.000+10:002007-05-12T10:07:26.301+10:00

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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-80102258322449183762007-05-09T11:23:00.000+10:002007-05-09T11:29:14.013+10:00

7 May 2007Ahhh 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 2007Hills this morning, Wild

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-56225124694648887142007-05-07T08:15:00.000+10:002007-05-07T08:25:53.710+10:00

5 May 2007Under 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

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-5927170228174974702007-05-03T09:29:00.000+10:002007-05-03T09:59:19.455+10:00

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 2007Four 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

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-19362910584062968422007-04-29T16:17:00.000+10:002007-04-29T17:06:50.134+10:00

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 day22 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 day25 April 2007: Blue Dog took me on a run he

Bernie Gnoreply@blogger.com7tag:blogger.com,1999:blog-15906886.post-8023680912906494492007-04-21T07:13:00.000+10:002007-04-21T07:23:42.637+10:00

18 April 2007I 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,

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-42201723426358041832007-04-17T10:29:00.000+10:002007-04-17T12:01:07.426+10:00

14 April 2007Blue 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 (

Bernie Gnoreply@blogger.com5tag:blogger.com,1999:blog-15906886.post-31467181484032859212007-04-13T07:53:00.000+10:002007-04-13T08:05:40.021+10:00

12 April 2007I 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 2007I drove over to Centennial Park this morning. It was a beautiful morning and I really

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-71131526582549224632007-04-11T17:31:00.000+10:002007-04-11T17:42:10.679+10:00

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

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-51464388331021404312007-04-09T13:00:00.001+10:002007-04-09T13:00:41.983+10:00

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

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-76149582092376645012007-04-04T12:03:00.000+10:002007-04-05T09:12:04.931+10:00

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

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-83529167848166388352007-03-25T11:07:00.000+10:002007-03-25T19:20:17.028+10:00

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

Bernie Gnoreply@blogger.com6tag:blogger.com,1999:blog-15906886.post-48372577652687669242007-03-19T10:09:00.000+11:002007-03-19T10:10:33.754+11:00

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

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-47023591366350640672007-03-12T09:01:00.000+11:002007-03-13T10:08:35.794+11:00

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

Bernie Gnoreply@blogger.com15tag:blogger.com,1999:blog-15906886.post-30194821281401685922007-03-05T11:19:00.000+11:002007-03-05T14:47:24.848+11:00

1 MarchAnother "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

Bernie Gnoreply@blogger.com10tag:blogger.com,1999:blog-15906886.post-70814915461900560692007-02-28T10:37:00.000+11:002007-02-28T11:05:47.884+11:00

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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-19611439309132756272007-02-27T16:02:00.000+11:002007-02-27T16:26:11.100+11:00

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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-61012992198900552702007-02-25T13:08:00.000+11:002007-02-27T08:28:28.403+11:00

23 FebruaryWhen 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

Bernie Gnoreply@blogger.com5tag:blogger.com,1999:blog-15906886.post-11521840498411914602007-02-22T13:55:00.000+11:002007-02-22T14:18:55.466+11:00

Unfortunately I had broken one of my golden rules; scheduling an early morning meeting so I had to give SWEAT a miss this morning. I decided to just run one along Botany Bay and watch the sun come up. I usually find running very relaxing and allows me to de-stress, but this morning when I first started off I had so many things going through my head (all work related). I then noticed I was

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-44976417090584954732007-02-21T11:54:00.000+11:002007-02-21T14:35:13.362+11:00

I had a great run this morning. We meet at Centennial Park which was quite dark at 5.20. I had suggest last night that we go for a run into the city to have a look at the Queen Elizabeth. So we started off in the Park, I may have to drag out Blue Dog's ultra lights for running at this time. Running down Oxford Street is always interesting; beer bottles, vomit, rubbish and some great fashions for

Bernie Gnoreply@blogger.com0tag:blogger.com,1999:blog-15906886.post-50633631563152610752007-02-20T08:45:00.000+11:002007-02-20T15:56:04.249+11:00

This morning I had 3 x 1200s on my program and I had worked out pace plan last night and was all prepared for the task ahead, then Sean threw a curve ball and suggested 3 x 1kms. Out went the plan. I lined up with a huge group for the first rep and felt pretty good, but didn't want to go out too hard, planning to getting quicker with each rep. I finished the first 1km rep in 4:28mins, so I was

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-7693137094281095932007-02-19T12:40:00.000+11:002007-02-19T20:42:03.556+11:00

Katie and Ray came over this morning for an easy recovery run, a run through Ramsgate and a lap of Scarborough Park. I really love running through Scaroborough Park and this morning I pointed the markers used by a couple great runners including an Australian rep, who train there regularly; perhaps we may have come in contact with some lucky blades of grass. Finished with another 5.5ks in the

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-20668617007833788432007-02-18T17:30:00.000+11:002007-02-19T09:13:18.773+11:00

16 FebruaryI woke up to find it was still a little dark and used that as an excuse to sleep in and run in the afternoon. After a busy day and work and family dinner scheduled, I squeezed in a quick 5kms. Nothing too exciting just keep the legs turned over. When Blue Dog and I moved to our current dwellings, I used to think my 5km route was "hilly", now it all seems flat. Perhaps it's the coach's

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-1756685367793377792007-02-15T08:55:00.000+11:002007-02-16T13:44:25.129+11:00

This morning I arrived nice and early, and did a pretty good warm-up, and was feeling slightly apprehensive about today's Big Bertha session. I decided to apply a different approach to the session, and was pleasantly rewareded with a 10 second PB, 23:50. I felt pretty good running the up hill section today and paid alot of attention to incorporating Sean's suggestions into my technique. I was

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-6293822975905171062007-02-14T08:05:00.000+11:002007-02-13T18:48:47.605+11:00

This morning the usual crowd meet at Centennial Park for our usual mid-week run. Thankfully, Katie and I both had a shorter run this week, and even thought the temptation was there to go a bit longer, we decided a couple ks now is not going to make any difference, and all the hard work is done. There is no use cramming in extra the training in in the last couple of weeks, when we have worked so

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-7194977276337400172007-02-13T09:44:00.000+11:002007-02-13T09:07:49.567+11:00

11 FebruaryIt was the annual Sydney Striders Equaliser (cross country) race. I was given strict instructions from Sean not to race the event, only run it. It was probably one of the worst run's I have every experienced, I was happy I wasn't "racing", as it was an effort to just finish the run. On a positive note, I got a another 16km in the bank and a can of coke at the end. I think I must have

Bernie Gnoreply@blogger.com5tag:blogger.com,1999:blog-15906886.post-67247984238109377182007-02-10T19:41:00.000+11:002007-02-10T19:49:29.253+11:00

Well today was my half centenary; 50 day running streak. I was planning on a sleep in but the offer of running in Sydney Park followed by a nice breakfast got the better of me, and a few more hills could go astray. I actually felt pretty tired today, probably a combination of another heavy training week, last night's Yoga session or the fact that I have been pretty busy socially for the last

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-12284619980075628002007-02-09T09:18:00.000+11:002007-02-09T15:37:09.707+11:00

8 FebruaryWhen the alarm went off I hit the snooze button (several times) and decided to give SWEAT a miss. However, I had a brain explosion and decided to pack my gear so I could head over Centennial Park and run the scheduled session of Wild Walter. So Blue Dog and I did our usual warm up, drills and strides then attacked Wild Walter. We both had 10 reps on the program, and I noticed Blue Dog

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-26716530403456048992007-02-07T09:31:00.000+11:002007-02-09T15:44:14.272+11:00

Blue Dog, Razor, Katie, Deanne, Helen, Kerry and I meet at the very civil time of 5:15 for our mid week run. We discussed a few route options, and then headed into the park. It was really quite dark this morning, so we ran along the road as the surface is pretty good and there was a little more light. We then came up with half plan and headed towards Rose Bay. We bid farewell to Kerry and Helen,

Bernie Gnoreply@blogger.com7tag:blogger.com,1999:blog-15906886.post-86313810001587133272007-02-06T09:49:00.000+11:002007-02-10T15:49:51.872+11:00

5 FebruaryI decided I had earned a sleep in after my weekend adventures and hit the pavement after work. After arriving home from work and having a good chat to Wayne I finally got out the door. When I first started I felt a little rusty, but I knew a shuffle was what the legs needed. I ended up running 4.5km with an average pace of 5:49/km, nothing grand but it got the blood pumping through

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-55880464729424312762007-02-05T12:12:00.000+11:002007-02-10T15:49:05.945+11:00

3 February 2007I arrived nice and early at the first Striders 10k nice and early and was surprised by the number of people already there at 6.10am. After collecting my race number, the usual crowd had gathered and we set off for our warm up. I think they had something like 370 runners lined up at the start, and you could really notice it in the first couple hundred metres. I eventually found "my

Bernie Gnoreply@blogger.com7tag:blogger.com,1999:blog-15906886.post-66587581074779473312007-02-02T10:03:00.000+11:002007-02-10T15:50:45.267+11:00

1 FebruaryToday's session was 2 laps of the lake "relaxed". Sean stressed to anyone running the Striders 10k to run relaxed, there a no PB or flashing lights when training. I starting off just chatting away, and then decided to push is a little hard, whilst maintaining a "relaxed" pace. In the second lap I had a bit of a chat to a new lady (I have forgotten her name already), we worked very well

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-82743817268495152922007-01-31T11:10:00.000+11:002007-02-10T15:46:43.691+11:00

29 JanuaryAfter a false start to the morning Katie come over after work for a run. I took Katie on a different route along Kogorah Bay and Botany and had her totally disorientated for most of the run. It was still quite warm and we were challenged with a bit of headwind. We finished with a sprint home and over 6km at 5:21/km pace. I was surprised with our pace, given that we chatted the whole

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-88786539941091745552007-01-28T16:27:00.000+11:002007-01-28T18:48:56.298+11:00

26 January 2006After a late night, I was up early to meet the girls at the Menai Australia Day Fun Run. We were all there for Rebecca's(Kit's sister) race debut. Kit and I ran with Bec who had a fantastic run, particularly on such a hilly course for her race debut, but Bec handled it with style and powered along. We ran the 3km event, it was very amusing watching all the little kids taking off

Bernie Gnoreply@blogger.com8tag:blogger.com,1999:blog-15906886.post-57220039135805094612007-01-24T09:03:00.000+11:002007-01-25T13:46:21.206+11:00

24 January I meet the usual crowd this morning for our mid-week run. For a bit of a change we ran around Moore Park Golf Course and then headed towards Queens Park. We splashed around under the sprinkler in Moore Park to cool off, it was very humid today. Next time we shall pack soap. We then finished off in Centennial Park with a few surges. Did a total of 16km at 5:49/km pace. It was then back

Bernie Gnoreply@blogger.com0tag:blogger.com,1999:blog-15906886.post-1169427269434333502007-01-22T11:23:00.000+11:002007-02-08T15:52:57.056+11:00

Monday, 15 JanuaryAn easy recovery run just around my local circuit. Didn't feel too bad, a little rusty to start with but I soon settled into a good rythem. Finished up with 4.5km at 5.46/km pace. My legs were a little tired but not to smashed up. I then hit the gym in the afternoon for my strenght session.Tuesday, 16 JanuaryToday I had an unwelcomed visitor; DOMS. I was scheduled for a nice

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-1168811914057282512007-01-15T07:38:00.000+11:002007-01-16T13:51:50.553+11:00

9 January 2007My programmed session for was “Wild Walter”, something I had never done before and was a little intrigued. All was revealed, another hill session that I had to complete 12 reps. My times were very consistent, and I finished strong in the last rep. After some breakfast and a shower I then went to the gym and did a good solid weights session.10 January 2007I meet the girls at

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-1168238171460119552007-01-08T17:29:00.000+11:002007-01-12T13:26:31.156+11:00

Cross TrainingEven though I'm still on holidays I was out the door this morning at 6am for my run. I feel great, the legs feel fine, which is surprising given the beating they have had lately. My mother and I then did some cross training (aka shopping) which was a nice way to spend some of Blue Dog's hard earned while he was at work. Picked up some bargains, but I was very clever and got a

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-1168148932977165952007-01-07T16:03:00.001+11:002007-01-08T21:58:41.956+11:00

The resurrectionYes it has been a while since I have updated the blog. I have been tossing around the idea of not blogging, but it is a good training tool.I suppose I should take the time to reflect on 2006 (better late than never)Running*5km PB*10km PB*Half Marathon PB* City to Surf PB* Sutherland to Surf PB* Woodford to Glenbrook PB* Balls Head Challenge PB*completing my first Six

Bernie Gnoreply@blogger.com5tag:blogger.com,1999:blog-15906886.post-1168148433288538212007-01-07T16:03:00.000+11:002007-01-08T07:23:58.086+11:00

The ResurrectionYes it has been a while since I have updated the blog. I have been tossing around the idea of not blogging, but it is a good training tool.I suppose I should take the time to reflect on 2006 (better late than never)Running*5km PB*10km PB*Half Marathon PB* City to Surf PB* Sutherland to Surf PB* Woodford to Glenbrook PB* Balls Head Challenge PB*completing my first Six

Bernie Gnoreply@blogger.com0tag:blogger.com,1999:blog-15906886.post-1167283768674989602006-12-28T16:29:00.000+11:002006-12-28T22:00:34.130+11:00

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-1166481091609588032006-12-19T09:24:00.000+11:002007-01-03T12:21:42.173+11:00

I am still here, I have just been flying under the radar lately. Life has been pretty hectic lately with training, crewing, work, and family matters. This is my last week at work before I commence one months leave. I cannot wait, my only plans are to train hard and enjoy summer. I am very focused on 6 Foot, so I will use the time off wisely.

Bernie Gnoreply@blogger.com9tag:blogger.com,1999:blog-15906886.post-1165962667755723982006-12-13T09:04:00.000+11:002006-12-23T13:04:35.263+11:00

A Picture Speaks a 1000 Words.

Bernie Gnoreply@blogger.com5tag:blogger.com,1999:blog-15906886.post-1164952199243644012006-12-01T16:41:00.000+11:002007-01-03T13:23:44.180+11:00

Small StepsThis morning I got up nice and early and did a nice comfortable 6km along the shores of Botany Bay again. I have been sticking the grass as much a possible to avoid the concrete, but it is a very sandy surface which makes me work a little bit harder and keeps me honest. By the time I got home strectched, had a drink and stuffed around a bit, Blue Dog arrived home from work surprised

Bernie Gnoreply@blogger.com5tag:blogger.com,1999:blog-15906886.post-1164843253916419422006-11-30T10:12:00.000+11:002006-11-30T16:15:16.906+11:00

StrategiesLast night Blue Dog and I were joined by fellow "Team Dog" crew member Sarge for a discussion on tactics and strategies for the C2K. The three of us then lined up for SWEAT this morning with one member feeling a little under the weather. We did an extended warm up and then joined the squad for the usual drills, strides etc. I did three fartlek laps of the lake which is roughly 4.4km,

Bernie Gnoreply@blogger.com0tag:blogger.com,1999:blog-15906886.post-1164759276694773552006-11-29T10:17:00.000+11:002006-11-30T08:30:34.880+11:00

Monday, 27 November 2006Blue Dog and I headed out for our recovery run taking it out at a nice easy pace. It really took me a long time to get into a rhythm and I felt my stride was very restricted. After a couple of k's my body loosened up. I left Blue Dog to continue his run as I turned around and headed for home. I did a total of 6km with an average pace of 5.46/km.Tuesday, 28 November

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-1164438087397301312006-11-25T17:38:00.000+11:002006-11-28T09:37:50.440+11:00

What the ....Thursday, 23 November 2006This morning I arrived at SWEAT feeling light headed and questioning why I was even there. I found the answer on the hill reps. I had 7 reps on my program but after 3 I was extremely lightheaded and my legs felt like jelly, I had nothing. I decided to sit out one of the reps and then lined up for my fourth, which was a little quicker but still tragic. I

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-1164168243926009152006-11-22T14:18:00.001+11:002006-11-23T12:21:32.120+11:00

One Foot in Front of the OtherMonday, 20 November 2006After a late night on Sunday with the girls, I suggested to Blue Dog we go over to centennial Park after work for a nice easy run. We a nice run just taking various paths and directions, we included a loop of Queens Park. It was a really nice way to end a hectic day at work. I have been pretty stressed with a lot of matters at work lately so

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-1163988846731883982006-11-20T12:05:00.000+11:002006-11-21T22:33:39.440+11:00

Taking in the Sights at SMCAfter finally catching up on some sleep and a day of relaxation on Saturday, I was looking forward to heading out to SMC. I had planned to run the half marathon as my weekly LSD, so I teamed up Kerry who had the same plan. We had a set pace in mind, but we were a little faster than planned, it reminded us of our run together in the '05 Canberra Marathon. We enjoyed a

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-1163843945365480092006-11-18T20:30:00.000+11:002006-11-19T20:37:45.296+11:00

Checking InLife has been pretty hectic over the last week, so I haven't had any spare time to sit down and update the blog. My week has included crewing for Blue Dog at the GNW 100mile (I am very proud to say he finished second), a HR conference, headcold, Squad dinner, Vat's wedding, and I have managed to fit some running in as well. It really has been an exhausting week and I am looking forward

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-1163116849387682902006-11-10T10:46:00.000+11:002006-11-11T08:01:34.243+11:00

Long RunI drove over the Centennial Park this morning in my beautiful new car. I ran through the Park and headed towards Oxford Street and was shocked to find the number of people sitting in the pub drinking at 6.00am. I then headed towards Darling Harbour and after a particular incident realised it was probably not a good idea to be running in this area on my own early in the morning. I then ran

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-1163025829424558702006-11-09T09:24:00.000+11:002006-11-11T20:21:43.553+11:00

What am I Wringing About?Katie, Ray, Blue Dog and I arrived nice and early, so Blue Dog suggested we do a warm up through the "woods" today to get him in the zone for GNW. I was lagging behind in the beginning feeling pretty ordinary again today, and was a little apprehensive about the 10 laps of Wild Wally on the program. By the time we on the start line, I was a little worried. By the time I

Bernie Gnoreply@blogger.com9tag:blogger.com,1999:blog-15906886.post-1162874145336693852006-11-07T15:11:00.000+11:002006-11-08T21:23:25.176+11:00

Captain Cranky PantsTuesday, 7 November 2006When I arrived at SWEAT this morning poor Katie and Ray asked me how I was so I let them know; it's all work stuff that shouldn't get to me but everyone has their limits. I had 4 x 1km reps this morning, and my usual shocking form was still present, again I had no energy and my times reflected this. I even forgot to write them in the squad training book

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-1162780720247864882006-11-06T13:38:00.000+11:002006-11-08T12:52:07.456+11:00

Wind WarriorsThis morning I woke up the sound of the wind and rain, and thankfully had arranged for Katie to meet me my house nice and early otherwise I may have hit the snooze button a few times. Monday’s are usual my rest day, but I won’t to speak to Sean about increasing my training to 7 days a week.Katie and I headed down to Botany Bay. Katie pointed out the rain in the horizon which ended

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-1162710736787821582006-11-05T17:24:00.000+11:002006-11-08T12:14:56.296+11:00

Saturday, 4 November 2006Getting ready for the Striders 10k I was pretty excited thinking it was the last race of the 2006 season. I had no real expectations of time, just to run the best I could (as usual). Blue Dog and arrived nice and early to meet the SWEAT clan for our warm-up, drills and strides. By the time I got the start line I was drenched with perspiration, I found the conditions

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-1162537938101102052006-11-03T17:58:00.000+11:002006-11-03T18:12:18.116+11:00

My LocalFor something different Katie and Deanne met me at my house this morning for our run. We ran down to Botany Bay (approx 1.3km) and along the waters edge. It was a nice comfortable run, we almost forgot we had to turn around. I felt really good this morning, but did notice the humidity is starting to creep up. We we arrived back at my house and were greeted by Blue Dog with some ice cold

Bernie Gnoreply@blogger.com0tag:blogger.com,1999:blog-15906886.post-1162430116297782632006-11-02T11:49:00.000+11:002006-11-03T11:45:15.763+11:00

Wednesday, 1 November 2006Both Blue Dog and I had the day off work, so I convinced him to come and join me and the girls for our mid-week run at Centennial. We all have an easy programs this week, so it was just a a leisurely run throughout the different paths and fields. We stopped to inspect the new plants in the garden beds around the lake, and I discovered a statue that I have never actually

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-1162254200780281552006-10-31T09:15:00.000+11:002006-11-02T09:40:10.723+11:00

400sWhenever 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

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-1162168147183100992006-10-30T09:22:00.000+11:002006-11-01T12:12:20.723+11:00

A Great Weekend with Great CompanySaturday, 28 October 2006I 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

Bernie Gnoreply@blogger.com3tag:blogger.com,1999:blog-15906886.post-1162117798191719052006-10-29T21:01:00.000+11:002006-10-29T21:29:58.213+11:00

I had a ball......Saturday, 28 October 2006I 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

Bernie Gnoreply@blogger.com0tag:blogger.com,1999:blog-15906886.post-1161833820979799042006-10-26T13:32:00.000+10:002006-10-27T21:11:08.206+10:00

UpdateThursday, 26 October 2006I 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

Bernie Gnoreply@blogger.com1tag:blogger.com,1999:blog-15906886.post-1161746997194384572006-10-25T13:09:00.000+10:002006-10-26T10:27:26.136+10:00

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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-1161649306668348522006-10-24T09:55:00.000+10:002006-10-24T12:08:30.050+10:00

Walking on Egg ShellsI 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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-1161515819347399572006-10-22T20:28:00.000+10:002006-10-24T08:09:56.070+10:00

A Good Result :-)Friday, 20 October 2006I 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

Bernie Gnoreply@blogger.com13tag:blogger.com,1999:blog-15906886.post-1161219973399772262006-10-19T09:33:00.000+10:002006-10-19T12:19:57.476+10:00

A Fresh Start to the DayAfter 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

Bernie Gnoreply@blogger.com2tag:blogger.com,1999:blog-15906886.post-1161136438416324282006-10-18T09:49:00.000+10:002006-10-19T13:56:42.123+10:00

Mixing it upYesterday 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

Bernie Gnoreply@blogger.com4tag:blogger.com,1999:blog-15906886.post-1160997850504177392006-10-16T21:04:00.000+10:002006-10-17T16:54:22.203+10:00

My Head is in a SpinAfter 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

Bernie Gnoreply@blogger.com4