Mona's Session

An explanation. Basically it is a fartlek session which consists of;

90 second effort x 2, with 90 seconds recovery after each
60 second effort x 4, with 60 seconds recovery after each
30 second effort x 4, with 30 seconds recovery after each
15 second effort x 4, with 15 seconds recovery after each.

It is a 20 minute session. I always start in the same place and use a landmark of some type (usually a tree) to gauge my performance. The garmin also helps.

I always find this a tough session, but rewarding.

27 March 2006

Given that my husband returned home today after a week away I had a rest day.

28 March 2006

Headed over to the park for a Mono's session. Given that Blue Dog had raced 45km on Sunday, he offered to pace me for a PB. I thought this was a little ambitious, as I have done little speed work and two weeks after 6 Foot. After feeling like crap during the warm up and strides, I mentally prepared myself. Goal achieved.... a new PB!!!!!

Cherrybrook Circuit STaR

Set off this morning with Bec (Pscyhoma) at 6.00 with a plan to run 20km. We found ourselves running on our own after a couple of kilometres and entered a very dark section of bush. Which created two issues, we could not see a thing and being two females alone in the dark is not good. We decided to walk as we figured if we fell the impact would be far less than if we were running, and we would sprint if we had to. The MTG caught us, so we then followed them through this section, safety in numbers. We left the MTG and ran off at a nice pace, chatting about everything but nothing as we usually do. We decided to take another short cut to give us a total of 16km, as Bec's hamstring and ITB were not in the mood for running this morning. We took a wrong turn and ended up running a total of 19k, which was close to our original plan. Felt pretty good considering it is only two weeks since 6 Foot.

5K Challenge

Arrived very early thinking I would be the first person there, I noticed Psychoma and Kit had already arrived. I decided to set off at 25 minutes, as I really haven't done any speed work lately. I ran with Yolanda (Colin's wife) who was making her 5K debut. Colin had suggest I could pace Yolanda, which made me a little nervous as I had no idea what I was capable of. We finished in 24:10 which is 19 seconds of my PB. I did feel I had little more to give, which is good sign. Hopefully with a bit of speed week over the next couple of weeks a PB may be on the cards next time.

Finished the morning with a pleasant breakfast with the CR gang and a few Woodstock runners.

New Goal......

22 March 2006

I had all the right intentions of going for a run after work, however a late meeting interfered. We are moving a couple of weeks, so I decided to get started on the endless task of packing. Surely this should count as exercise.

23 March 2006

It was rather dark and wet, so I opted for the safety of the treadmill at work, given that I would be running on my own. I ran a total of 10km with included 4 x 1k reps, (4:50 x 3, 4.40 x 1). Felt pretty good.

I have decided my next big goal is the Gold Coast Marathon. I looked at some training programs last night, to get me motivated. I will have to consult my coaches Blue Dog and The King for some ideas.

The recovery is over..... (almost)

20 March 2006

My plans went out the window today. I had the choice of spending time with Blue Dog, or exercise. Given that Blue Dog was venturing on road trip for seven days the next morning, he won.

21 March 2006

Headed to the gym and ran 7km on the treadmill, first 5km were at 5:17/km pace and the last two were at 4:55/km pace. Then jumped on the elliptical training for a hill program for 20 minutes, which was then followed by a spin class. I really love spin but hadn't done a class for a while due to 6 Foot Training. The instructor had great music, which included a dance version of Dolly Parton's "9 to 5", great beat and really got me going.

Recovery Week

12 - 18 March 2006

I really took the recovery phase seriously, absolutely no exercise.

Seriously my quards were didn't come good until Wednesday, and I suffered a little with dizzy spells which occurred after my Canberra Marathon. I really listened to my body and took the time out. I usually go swimming as part of my recovery, however due to my scabby knees I didn't feely that was a hygienic option.

I must admit I did spend all day Saturday (18/03) looking a Bridesmaid dresses (my sisters wedding) and shopping for shoes and all the usual wedding things you need to do.

19 March 2006

SMC 10K I was not tempted to race, but only just run around and see how I felt. Bec turned up which was good. We kept each other company for the whole 10ks and confused the ladies at the finish. The legs felt pretty good.

It is now time to look at the next goal and refocus.

Six Foot Track

I did it. Finally my day had arrived.

I woke up feeling pretty good and excited. Traveled to the start with Eagle, Truckie, Aunty K and Blue Dog and watched the sun come up.

The atmosphere at the start was great, it was great catching up with everybody. I still felt pretty relaxed, however when the 7.00am group started I did get a shot of nerves, which quickly disappeared.

Blue Dog lined up in Wave 2, I gave him a kiss and we exchanged our best wishes.

I found Bec and we discussed our plan to run to Cox River together. The gun went off and it all began. Heading down Nellys Glenn towards the steps was very congested, but what can you do. Eventually found a rhythm and chatted along with Bec towards Megalong Valley. I had suggested if we could keep talking we were going at the right pace.

Just after the bridge and the course crossing, I had a fall. I later found out Blue Dog fell in the same place. Anyway, I got up very quickly and kept moving, there was a bit of blood coming from both knees, but it wasn't going to effect my race plan. Arrived at Cox's River at 1:54:10, which was good. It was suggested I visit the First Aid Station to get my knees cleaned up, but I said I was okay and kept going. Actually, nearly every aid station would call my number and suggest I get my knees attended to. I just kept going thinking that was wasting time, it was only blood. (Blue Dog was very proud of my decision).

I reached Pluvi in 3:49:49 so I was very happy. I must admit I am not strong on hills, so I pleased with my split. I was also pleased to be passing people. Along the Black Range I ran and walked this section making steady progress. I got to Deviation and eyed off the toilet, and thought by the time I ran off course, use the loo and get back on the course I would waste too much time. As an lady would, I settled for a tree large enough to be modest.

Caves Road 5:30. I knew I had roughly an hour to the finish and could possible finish with my dream run, 6:30. Kept it going and finished 6:27:07. I was so happy running to the finish line. I spotted Bec who had a great run, and then spotted Blue Dog who was grinning from ear to ear.

It was a very proud moment.

Thank you to everybody who encouraged and supported me; Paul "The King" and Bec. A big thank you to my husband Wayne (aka Blue Dog) for all his support and believing in me.

And yes, I will be there next year.

What a week.. Actually a fortnight

27 February 2006

Rest day. The ankle is still a little swollen, but getting there.

28 February 2006

Headed over to the park today for 8km. Opted for the grass surface. After my body had warmed up a little I had no problems. My average pace was 5:20/km.

1 March 2006

No exercise.

2 March 2006

Head over to the track for 3000m. I did a 2.5km warm up, and felt okay. My time was 14:30, which is 16 weeks slower than my last 3000m, but I was happy the ankle held up okay. Finished off with a 2.5km warm down.

When we got home Blue Dog, advised me there was a message on the phone, my father had an accident. We ended up at Concord Hospital to find my father had fallen whilst walking the dog, and required knee reconstruction surgery for both knees.

3 March 2006

No exercise.

4 March 2006

Sydney Striders 10k race. I was unsure of what to do, just tread the 10km as a training run and run at decent (race) pace. To be honest I was not mentally focused due my father's recent accident and some other issues.

I met up with Bec and we did a short warm up. My ankle felt okay. The usual festive start with all the usual crowd. I ran at 4:50min pace, but DNFed after the fist lap (5Km), the ankle and foot felt a little odd, probably due to the pace. I was happy with my effort, and pleased with my decision to maintain my 6 Foot focus. Happy to report there was increased swelling post run.

5 March 2006

Blue Dog and I went for run along the Paramatta River near Newington. The ran was a total of 6km (out and back). We decided to run the first 3km together and then put in an effort on the return. It was quite warm when we started (11.15am), and my breathing was all over the place, eventually I found my rhythm. On the return I ran at average pace of 4.55/km. No issues with the ankle.

Later in the day we visited my father. It's funny as a runner, we all discuss niggles and injured, but seeing my dad in bed with both legs in braces which he may wear for the next 12 months made me realise how life can change in minutes.

6 March 2006

6km on grass with Blue Dog, average pace 5.30/km. I felt really flat which was due to diet, higher protein intake the last couple of days. The good new is the ankle has recovered.

7 and 8 March 2006

Rest days.

9 March 2006

My last pre-race run. Headed over the track. This week it was 5000m. I finished 24:50, with is 4 seconds faster than my previous run, but still one minute off my PB.

I feel great, no niggles, my legs feel fresh and I am very EXCITED.

Running Again.....

I had Thursday and Friday off again due to injury.

25 February 2006

5K Challenge. The ankle felt okay, but I decided to not to run. Instead I took upon the role of Starter and Photographer. I must say I really hate being sidelined, and always feels more like the 'sin bin".

Spent the afternoon with Blue Dog washing out plastic drums to be used for the water stops for the "The Orchard" run. Once it cooled down I slid on an ankle guard to go for a run. I suggested 40 mins, Blue Dog raised his eyebrows and said 20 min will do. I must say I couldn't wait to get home, I didn't know if it was the foot or the bloody ankle guard that felt like it was cutting off all circulation.

26 February 2006

The Orchard Run. Got out of bed at the 3am to get ready and drove to the Central Coast to meet The King. Arrived at Palmdale at roughly 6am to fill the water and then drove the course with The King and Blue Dog and placed water out on the course.

I was planning on power walking for one hour, but I decided to run and see how the ankle held up. I ran to the first drink station which was at the 6.5km mark and turned around. Finished the run with no problems, no swelling etc. I am very happy. Bring on 6 Foot.

Update on the Ankle

21 January 2006

Rest day.

22 January 2006

I woke up this morning with a really swollen right foot, so I had the day off work to force myself to keep off it. I ended up going to see the Doctor, just to be on the safe side. After a thorough examination he was happy to say it was only tissue damage, prescribed "RICE" treatment and believes I should be fine by Saturday. I am walking on it with no problems, including using stairs. It just looks worse then it is.

Six Foot Track

Arrived at Katoomba Emergency Services Centre to meet Professor, Truckie and Eagle, which is about 1.5kms for the start. It was dark when we left, so we thought by the time we walked the start there would be a little more daylight. This didn't happen. Blue Dog suggested we get started and take it easy down Nelly's Glen. Blue Dog then suggested I lead us down the stairs on the belief my eyesight was better than most. Happy to report we got down the stairs safely but slowly.

It was perfect running conditions, although it was a little humid. I can happily say I ran more of the track this time, which indicated the training has been progressing well. I felt alot stronger physically and ran a few more hills.

One little drama, in the last kilometre I rolled my ankle. It was too bad, so I slowing jogged to the finish. BTW I need to remember to turn left when you get to the car park on the day. I am happy to report I finished in 6.48 (running time) and a total time of (7.25) with breaks and a chat. I am now feeling confident once I lose the 5kg due to the camel back I will reach the finish within the 7 hours.

Where did the week go......

10 February 2006

Headed to the gym and completed 10km on the treadmill with an average pace of 5.13/km. I didn't feel too bad considering, and deliberately pushed myself a little harder, needing to step outside comfort zone. a

Strength exercises:

3 x glute (15 reps)
3 x chest press (15 reps)
3 x back row (15 reps)
3 x leg press (15 reps)
ab machine 4 sets of 50

11 February 2006

My first sleep in for ages. Blue Dog and I decided on a leisurely walk and had a beautiful breakfast on the beach. Total distance of 4km.

Headed to the gym in the afternoon for a session in the steam and couple of laps.

12 February 2006


Sydney Striders Equaliser. I had an absolute shocker. The only positive thing I can say is I ran the down hills well. I am usually very timid on the down hills. I was hoping on last years time of 1:25:51 but I ran 1:26:55. At least the pattern is consistent. Had planned on running 4km at the end to get a total of 20km at the end, but that didn't happen.

Spent the rest of the afternoon relaxing at our friends place in their spa and pool. It's a tough life.

13 February 2006

Abolsolutely nothing, and it felt good.

14 February 2006

While everybody else was celebrating a romantic St Valentine's Day, Blue Dog and I stuck to the plan and completed a Mona's session. I did a 3km warm up then got stuck into it. I always have to mentally prepare for a Mona's session, gee they hurt. I didn't do too bad considering my current form. Finished with a 2km warm down. Total distance: 9km

15 February 2006

MTG. The plan was 20km, but I decided on 10km which felt pretty good, at an average pace of 5.37/km which includes having to stop and give assistance to one of my running buddies who had a nasty fall.

16 February 2006

I headed over to the track for the 3000m. After discussing pacing with Blue Dog during the day I though 4.45/km would be very nice. To my surprise if finished in 14.14 with an average pace of 4.41/km with the following splits.

4.46
4.39
4.40

Sorry I was pretty happy.

Total kms: 6km.

I think I need to increase the warm-up and cool-down.

17 & 18 February 2006

Rest days or mini taper if you like. I am running 6 Foot again on Monday, 20 February 2006 so I would like to freshen the legs up.

19 February 2006

Decided a sleep in would be nice and to run locally. Blue Dog suggested a Mona's session as he believed we would recover well for tomorrow. I ran a 3km warm up and was bloody hot, I knew this was going to be tough. I felt quite dizzy through the session and achieved my goal of finishing. It was my second worst effort I have recorded. I then stuck my head under a nice cool tap, and stood in the shade to cool down a little. I decided to walk home as my cool down.

Total session: 6.82kms

I will now rest for the afternoon and enjoy tomorrow's adventure.

Change of Focus

6 February 2006

Rest Day. After stressful and long day at work I even gave my usual swim a miss.

7 February 2006

Another long day at work so I decided it was probably safer to run on the treadmill than the park. When I arrived the gym was packed, not one piece of cardio equipment available. I decided to do my usual glute, abductor and adductor exercises first. Bingo, a treadmill became available.

I did a total of 9.5km which included warm and the following reps;
1 x 4.50
1 x 4.42
1 x 4.50
1 x 4.50
1 x 4.35

This was followed with crunches and stretching.

8 February 2006

20km with the MTG. Felt pretty good troughout the run. Kept at an average pace of 5.30/km. I ran without my fuel belt, as I have get use to not having water accessible. Finished pretty strong with nice sprint finish with Bec at the end. Legs felt pretty good.

9 February 2006

In my quest to regain some lost speed I ran my first 5000m race on the track. I finished 24.56 which is 1.06 off my PB, but I was happy given I have done no speedwork and ran this on the back of a 20km run the day before. I got a little confused with my lap count and thought I was on my last lap, only to find out I had another lap to go. Luckily the guy behind me called out. I then I had to try and maintain my big finish for 800m rather than 400m.

Ran into a bit of head wind for 50% of the track.

I am guilty of no cool down and a very limited warm up.

Total distance: 6km.

Where did the week go.......

1 February 2006

Headed over to the Bay to run with the MTG for the "Super Set". Within the first 2km I realised it was going to be one of those runs I can put down as completed rather than quality. Half way throught the run, I recalled the hill session I had completed the day before and keeping up with Blue Dog always keeps me honest.

I pulled the pin on the 2 x 400. Total Workout: 13.7km

2 & 3 February 2006

Complete rest days in an attempt to freshen up a little.

4 February 2006

Sydney Striders 10km Race 1: Lane Cove

I had a PW 52:15. I have neglected my speed work over the past couple of months which really showed on the day. The legs were okay, but I couldn't find that next gear.

Total distance: 11.5km (including warm-up)

5 February 2006

Due to a late night and Blue Dog's work commitments we ventured over to the national park for our long run. We ran just over 31 kilometres in 3:14. I was really happy with that given that we had our were carrying extra weight with our hydration packs. I had a fall, but not too much damage, a couple of scratches on the knees and a sore shoulder.

I pushed it harder than usual for my long run.

Total Weekly ks: 64.8
Total Month: 64.8
Total Year: 372.4

Another month over.....

29 January 2006

After a late night and given I did my long run on Saturday, I had a nice sleep in on Sunday. I headed up the gym and decided to have a recovery run on the treadmill. I felt great, so I kept increasing the speed, ended up running at my 10k pace, still felt good, so I increased the speed some more for the last couple of k's.

Ended up running 9kms. I am not too sure of the average pace, as a kept fiddling with the speed, and honestly I forget the actual time recorded. I then jumped on the elliptical training for a hill session for 30 minutes.

Strengh work:
3 x glute (20 reps)
3 x chest press (15 reps)
3 x leg press (20 reps)
3 x back row (15 reps)
3 x rotary calf (20 reps)
Abs with medicine ball.
20 minutes of streching.

I felt really strong and had a great session today.

30 January 2006

Monday: rest day. I did absolutely nothing, just trying to keep the body fresh.

31 January 2006

Meet Blue Dog at work, we had planned on doing some 400s, but he had a long run yesterday and I slept badly so whilst running the warm up we decided to give the 400s a miss. We ran in Sydney Park which has some great hills, so we decided to run the hills hard. I focused on staying on Blue Dog's shoulder (except during the hills), which pushes me a little harder. Finished the run with a solid sprint. Total distance 8.6kms.

Total Monthly Distance: 307.6 (it all counts) or do I round up ;-).

27 January 2006.

Absolutely nothing. That's right, after a pretty hectic couple of days at work and with my long run planned on Saturday I decided to have a complete rest day.

28 January 2006

Bec and I headed to Grays Point Public School and enjoyed a great run through the National Park. We ran a total distance of approx. 28 kilometres. It was a great run; very pretty and nice to run without having to negotiate traffic or look at maps. It had been a while since we have done a long run that can run the whole way, we have been doing a lot of training on courses with plenty of hills and practicing walking up hills and the transition from running - walking - running.

I cannot wait to show Blue Dog the run. I must say I felt really good after this run, I actually didn't feel like I had a long run, as I didn't have the usual ache. You've got to love trail running.

25 January 2006

Headed over to "The Bay" to run with the MTG for 17kms. It was really nice out there tonight, not too humid and a nice breeze. The goal pace was 5.30/km. I was feeling really good, and was advised to slow down by "Relief Coach", Blue Dog. I need to do more speed work, as this pace felt great.

26 January 2006

Australia Day.

I decided not to run in the Medibank Private, as I feel an 8km race for $30 dollars is a little steep, when only $1 goes to charity. But I did go and cheer people on and get a few photos.

Headed to the gym in the afternoon allowing Blue Dog to perform his usual recovery routine. I jumped on the treadmill for a total of 7.5km which included two 1km reps at 4.42/km pace. I had planned on doing three but I was buggered.

I then did some strength work;
3 x glute (20 reps)
3 x chest press (20 reps)
3 x abductor (20 reps)
3 x adductor (20 reps)
3 x lat pull down (15 reps)
100 x crunches

15 minutes streching.

23 January 2006

My last day of holidays (bummer). I love Monday's, my recovery day. Headed to the gym today and finished a really solid weight session.

3 x glute machine (20 reps each leg)
3 x abductor (20 reps)
3 x adductor (20 reps)
3 x leg press (15 reps)
3 x rotator cuff (20 reps)
3 x chest press (15 reps)
3 x back press (15 reps)
100 x crunches

20 minutes streching
1500m swimming

I felt really strong swimming today and I feel my style has improved. I don't bother with time or count strokes per lap. I just enjoy the motion of swimming and not having to worry about pace, etc.

24 January 2006

Speed session. This is probably my first speed session since November. I have been concentrating more on my endurance than speed over the past few weeks.

I was not hopping for any PBs, but to just get out there and finish the speed session. I must say the wind was ridiculously strong. I was planning on a Mona's Session, but decided on 8 x 400s to avoid the wind (as much as I could).

3.8km Warm up.
400s: 1.49; 1.54; 1.48; 1,46; 1.51; 1.53; 1.45, 2.03(???)
Cool Down: 2.33

Total Kms (including recovery) 12.5km

Catch up.......

19 January 2006

The legs are still a little tender. Headed to the gym and completed 40 minutes elliptical trainer, 30 minutes on the treadmill. I used one of the hill training programs and power walked for a total of 3km.

Followed with some strength and conditioning; abductors, adductors, chest press, back rows, triceps, biceps, and abs. Followed with lots of streching.

20 January 2006

Time to test legs. Another visit to the gym. 5km @ 5.27/km pace. 40 minutes elliptical trainer. Followed by some abs and streching. The quads are still very tender, but improving.

21 January 2006

A visit to Quarry Road. I got of bed and was surprised how good my legs felt, not perfect but getting there. I decided one lap would do nicely. Arrived and headed of with my favourite running partner, Bec. I had difficulty stablising my breathing, but I felt pretty good. We actually ran the track far better than our last visit.

A total of 12.6km

22 January 2006

Headed off to the STaR. I had planned on running 25km with the MTG, but decided after about 5km, I would take the shorter option of 15kms with a few others. Turned out to be 16.2km. Still felt a little fatigued during the run.

Weekly Total: 78km
Monthly Total: 224.5km
Yearly Total: 224.5km