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.
Tuesday, June 26, 2007
Thursday, June 07, 2007
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.
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.
Tuesday, June 05, 2007
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.
Monday, June 04, 2007
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 2007Rest 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
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.Wednesday, May 30, 2007
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.
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.
Sunday, May 27, 2007
My Rendezvous with 6 Foot
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 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.
Friday, May 25, 2007
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.
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.
Tuesday, May 22, 2007
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.
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.
Sunday, May 20, 2007
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.
Saturday, May 19, 2007
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.
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.
Friday, May 18, 2007
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!
The new program will kick off tomorrow!
Tuesday, May 15, 2007
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.
Saturday, May 12, 2007
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!
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!
Wednesday, May 09, 2007
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.
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.
Monday, May 07, 2007
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.
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.
Thursday, May 03, 2007
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.
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.
Sunday, April 29, 2007
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.
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.
Saturday, April 21, 2007
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.
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.
Tuesday, April 17, 2007
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.
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.
Friday, April 13, 2007
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.
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.
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