Weekend Wrap Up.........
27 May 2006
CR 5K Challenge.
Horrie had offered to pace during the week for 23 minutes. I was unsure if I could manage to drop another 15 seconds off my 5k time to go sub 23, but I thought I'd have a go.
Arrived feeling a little nervous and Blue Dog assured me I'll be okay, just stick to the pace. I took off with Horrie and Redback and just tried to hold on. It amazed my how they were chatting to each other while I was just trying to breathe. In the last kilometre, I started to heave, well quite a few times, but tried to keep going. In finished with a 1 second PB, which was well earned. Thanks guys.
Followed by nice jog back I ran into a few of the girls and shared a nice chat, the breakfast.
28 May 2006
Headed out to SMC today, as it was the last race of the series. I had arranged to run with Plu as a were both running the 25km for a training run. It was a really nice morning, nice comfortable pace. We finished in 2hrs 26 minutes. It was nice to see the usual familiar faces, and great to see Redback out there again.
I am off this afternoon for a "team bonding" get together with the Striders female NSW winter athletics team.
Sunday, May 28, 2006
Friday, May 26, 2006
The Bay.......
Met Katie and Ali nice and early over at the Bay this morning for our easy Friday run. We ran at comfortable pace and chatting all the way, it was one of those perfect runs when everything felt good. Ran past CRs favourite Aunty a couple of times who was all rugged up.
Finished with some streching and nice chat about programs, training and racing.
Total of 7km at 5:45 per kilometre.
Met Katie and Ali nice and early over at the Bay this morning for our easy Friday run. We ran at comfortable pace and chatting all the way, it was one of those perfect runs when everything felt good. Ran past CRs favourite Aunty a couple of times who was all rugged up.
Finished with some streching and nice chat about programs, training and racing.
Total of 7km at 5:45 per kilometre.
Thursday, May 25, 2006
Team Dog
24 May 2006
Unfortunately a four letter work got in the way of my training "work". I had a meeting that finished later then expected, so I had to write the day off. We were asked during the meeting if anybody had any commitments that required him/her to leave, and I did say I had to go for a run. People just looked at me oddly and asked don't you have lights in your shoes :(.
But on a good night "Team Dog" pickup second place in the Husband and Wife one over 35yrs category for the SMH Half.
25 May 2006
I headed over to SWEAT today to find the familiar face of Katie after a short break. We walked down to the oval together discussing how great the sky looked just on day break. By the time I arrived at the oval I realised I had forgot my Garmin, so I was running naked ;-). Today was fartlek around the park after a couple of warm up laps. I estimate the session would have been 11km based on the previous session. Felt pretty good throughout the session.
I had the day off work today so accompanied Blue Dog to his visit to PodRunner, and we then shared a nice lunch by the harbour on beautiful day.
24 May 2006
Unfortunately a four letter work got in the way of my training "work". I had a meeting that finished later then expected, so I had to write the day off. We were asked during the meeting if anybody had any commitments that required him/her to leave, and I did say I had to go for a run. People just looked at me oddly and asked don't you have lights in your shoes :(.
But on a good night "Team Dog" pickup second place in the Husband and Wife one over 35yrs category for the SMH Half.
25 May 2006
I headed over to SWEAT today to find the familiar face of Katie after a short break. We walked down to the oval together discussing how great the sky looked just on day break. By the time I arrived at the oval I realised I had forgot my Garmin, so I was running naked ;-). Today was fartlek around the park after a couple of warm up laps. I estimate the session would have been 11km based on the previous session. Felt pretty good throughout the session.
I had the day off work today so accompanied Blue Dog to his visit to PodRunner, and we then shared a nice lunch by the harbour on beautiful day.
Tuesday, May 23, 2006
Easy Does It
I had a 35 minute easy ran scheduled for today, so I didn't go to SWEAT instead I visited the treadmill at the gym (work gym) this afternoon. I felt pretty good and managed a total of 6.70km in the 35 minutes. I increased the speed a couple of time and finished with a good solid last kilometre just to strech the legs out. Otherwise it was pretty boring, just looking at the window watching the odd fire engine drive around the complex.
For some strange reason I followed this with some push up, then abs and streching.
BTW official results for SMH, Gun Time = 111:40, Net Time = 110:37
I had a 35 minute easy ran scheduled for today, so I didn't go to SWEAT instead I visited the treadmill at the gym (work gym) this afternoon. I felt pretty good and managed a total of 6.70km in the 35 minutes. I increased the speed a couple of time and finished with a good solid last kilometre just to strech the legs out. Otherwise it was pretty boring, just looking at the window watching the odd fire engine drive around the complex.
For some strange reason I followed this with some push up, then abs and streching.
BTW official results for SMH, Gun Time = 111:40, Net Time = 110:37
Monday, May 22, 2006
SMH Half Marathon
Woke up at 4am to massage Blue Dog's foot and do the normal pre-race preparations. Arrived to find a very crowded start area and meet up with a few CR regulars. Finally positioned myself for the the start, which was very crowded, it took me about 2 minutes to cross the actual start, and then I had to walk/shuffle for the first 50 to 100 metres.
My time was 1:51:41 (not official, gun time). I found it difficult to pace myself due the congestion in a number of areas, lack of noticeable km markers, and the faithful Garmin was unfaithful. I feel I ran a pretty good race, and didn't have much left for a big kick at the end.
The finish area was again very crowded and I soon aborted and ideas of getting a drink, so I headed to the Strider's Breakfast then to the pub for a post-race debrief.
Woke up at 4am to massage Blue Dog's foot and do the normal pre-race preparations. Arrived to find a very crowded start area and meet up with a few CR regulars. Finally positioned myself for the the start, which was very crowded, it took me about 2 minutes to cross the actual start, and then I had to walk/shuffle for the first 50 to 100 metres.
My time was 1:51:41 (not official, gun time). I found it difficult to pace myself due the congestion in a number of areas, lack of noticeable km markers, and the faithful Garmin was unfaithful. I feel I ran a pretty good race, and didn't have much left for a big kick at the end.
The finish area was again very crowded and I soon aborted and ideas of getting a drink, so I headed to the Strider's Breakfast then to the pub for a post-race debrief.
Saturday, May 20, 2006
Friday, May 19, 2006
A Nice Surprise
I slept in and missed SWEAT, I was momentarily disappointed but then turned to Plan B, Track @ Sylvania.
It had been a couple weeks since I have ran over at Sylvania (due to SWEAT). My program had me down for "comfortable 400s", so I thought well I'll do a "comfortable 5000". It was a perfect night for running not too cool. For the first 1600m I tucked in behind someone, and thought this is pretty easy I wasn't too sure if it was the fact that I was drafting or it was easy. So I overtook him.
I finished with a 37 second PB!!!!!. 23:14 I was stoked. I felt pretty comfortable throught the run which is a promising sign.
I slept in and missed SWEAT, I was momentarily disappointed but then turned to Plan B, Track @ Sylvania.
It had been a couple weeks since I have ran over at Sylvania (due to SWEAT). My program had me down for "comfortable 400s", so I thought well I'll do a "comfortable 5000". It was a perfect night for running not too cool. For the first 1600m I tucked in behind someone, and thought this is pretty easy I wasn't too sure if it was the fact that I was drafting or it was easy. So I overtook him.
I finished with a 37 second PB!!!!!. 23:14 I was stoked. I felt pretty comfortable throught the run which is a promising sign.
Wednesday, May 17, 2006
Program Error
This week is pretty easy with the lead up for the SMH half on Sunday, so I was of the opinion I had 35 minutes easy on the program for today. I decided to have a mid-week sleep in (5:45am) and go for my run after work.
Set out along Kogorah Bay into Botany Bay with a couple of small hills to keep me honest. Today was one those days when everything felt great. I completed just over 7km in 36.25 min, which was an average pace of 5.12/km. I finished off with some stretching.
I then looked at my program for the rest of the week and realised I only had 30 minutes for today.
This week is pretty easy with the lead up for the SMH half on Sunday, so I was of the opinion I had 35 minutes easy on the program for today. I decided to have a mid-week sleep in (5:45am) and go for my run after work.
Set out along Kogorah Bay into Botany Bay with a couple of small hills to keep me honest. Today was one those days when everything felt great. I completed just over 7km in 36.25 min, which was an average pace of 5.12/km. I finished off with some stretching.
I then looked at my program for the rest of the week and realised I only had 30 minutes for today.
Tuesday, May 16, 2006
Headed over the SWEAT this morning in sight drizzle, expecting a chilly morning. By the time I arrived the drizzle had stopped. I managed to take a set of gloves today, but found that after the warm up I was too hot, so they were quickly disregarded.
Did the usual drills and strides. Today I completed 2 x 2km and 1 x 1600m. My program had my third rep as 1200m, but when advised we were all to complete a 1600m, I thought what the hell. I felt a bit flat today, my times were 9.29, 9.28 and 7.28.
Sean commented that he has noticed an improvement in my form and times, which is very pleasing. Watch out Blue Dog ;-).
Total ks for session; 8.9km.
I will have to think about something to eat before training, which may give me the energy levels I was lacking this morning, I have ruled out Up and Go's after last weeks disaster.
Did the usual drills and strides. Today I completed 2 x 2km and 1 x 1600m. My program had my third rep as 1200m, but when advised we were all to complete a 1600m, I thought what the hell. I felt a bit flat today, my times were 9.29, 9.28 and 7.28.
Sean commented that he has noticed an improvement in my form and times, which is very pleasing. Watch out Blue Dog ;-).
Total ks for session; 8.9km.
I will have to think about something to eat before training, which may give me the energy levels I was lacking this morning, I have ruled out Up and Go's after last weeks disaster.
Sunday, May 14, 2006
Weekend Update
13 May 2006
It was a pretty hectic day, I had a fair bit on: domestic duties (house work/grocery shopping), a race, and my parents over for dinner.
I had 7.5km Cross Country at Sydney Park on the program for today. Luckily I know this course well, I do a few of mid week runs through the park and hill reps. I had also completed the 5km Cross Country there last year.
I arrived to find Vat warming up, Blue Dog met me there and another mysterious runner "Superflake". I chatted to Blue Dog before the race and advised I was not going to run it too hard, but push myself hard than my normal training runs, as I know the hills can knock it out of you on this course.
The 2.5km, 5km and 7.5km runners all started together as it was a 2.5km circuit. I ran tall on the hills as suggested by Sean the other day. I finished with my own personal cheer squad, and was latter advised I was the first female for the 7.5km, I was the only female (but it's a win ;-) ). However, the results have me listed as a male, with a very strange spelling attempt of "Bernadette". I finished in 37:56, (5.03min/km). I looked up my time from lasts years 5km race and found my pace was 5:11min/km.
I then raced off home, and prepared a beautiful dinner for my parents.
14 May 2006
The Strider's STaR was at Dee Why today, and only had 90 minutes on my program, so Blue Dog and I decided to treat ourselves to a sleep-in and run locally. We ran the same route on Wednesday, fractionally quicker (1min 20sec) but it felt really comfortable. Blue Dog commented how I appeared my relaxed and breathing was more controlled, which is good.
Finished off with some stretching.
I headed off to a BBQ at my sisters house for the afternoon, which involved alot talking about her September wedding, which I happen to be bridesmaid for. I should mention she has been very careful to avoid an major races, and even agreed to changing the date for the hen's weekend to avoid clashing the Sydney Running Festival :-)
13 May 2006
It was a pretty hectic day, I had a fair bit on: domestic duties (house work/grocery shopping), a race, and my parents over for dinner.
I had 7.5km Cross Country at Sydney Park on the program for today. Luckily I know this course well, I do a few of mid week runs through the park and hill reps. I had also completed the 5km Cross Country there last year.
I arrived to find Vat warming up, Blue Dog met me there and another mysterious runner "Superflake". I chatted to Blue Dog before the race and advised I was not going to run it too hard, but push myself hard than my normal training runs, as I know the hills can knock it out of you on this course.
The 2.5km, 5km and 7.5km runners all started together as it was a 2.5km circuit. I ran tall on the hills as suggested by Sean the other day. I finished with my own personal cheer squad, and was latter advised I was the first female for the 7.5km, I was the only female (but it's a win ;-) ). However, the results have me listed as a male, with a very strange spelling attempt of "Bernadette". I finished in 37:56, (5.03min/km). I looked up my time from lasts years 5km race and found my pace was 5:11min/km.
I then raced off home, and prepared a beautiful dinner for my parents.
14 May 2006
The Strider's STaR was at Dee Why today, and only had 90 minutes on my program, so Blue Dog and I decided to treat ourselves to a sleep-in and run locally. We ran the same route on Wednesday, fractionally quicker (1min 20sec) but it felt really comfortable. Blue Dog commented how I appeared my relaxed and breathing was more controlled, which is good.
Finished off with some stretching.
I headed off to a BBQ at my sisters house for the afternoon, which involved alot talking about her September wedding, which I happen to be bridesmaid for. I should mention she has been very careful to avoid an major races, and even agreed to changing the date for the hen's weekend to avoid clashing the Sydney Running Festival :-)
Thursday, May 11, 2006
Up and Go!!!
I usually don't eat before SWEAT, but his morning I thought I would try and Up and Go, and it worked, not in the running sense but lets say if felt very hydrated. The sprints to the loo interferred with my recovery today ;-).
Today's session was "Wild Wally" which mean hills reps, I had five reps on my program. Times were; 3:30, 3:29, 3:34, 3:24, 3:21 which was a big improvement on previous session. Today I was advised to run tall and push my chest out. I used this technique for the last couple of reps, which has proven to assist.
It was a big group this morning, and I was very happy to see Katie back and running strong.
I usually don't eat before SWEAT, but his morning I thought I would try and Up and Go, and it worked, not in the running sense but lets say if felt very hydrated. The sprints to the loo interferred with my recovery today ;-).
Today's session was "Wild Wally" which mean hills reps, I had five reps on my program. Times were; 3:30, 3:29, 3:34, 3:24, 3:21 which was a big improvement on previous session. Today I was advised to run tall and push my chest out. I used this technique for the last couple of reps, which has proven to assist.
It was a big group this morning, and I was very happy to see Katie back and running strong.
Wednesday, May 10, 2006
Bays Run
I had a day off work today and enjoyed a sleep in until 7.30am :-). Blue Dog and headed off on a little venture for our mid week run. Our run incorporated Kogarah Bay, Carrs Park, Sylvania, and along Botany Bay. It was beautiful running around the waters edge today.
I had a plan of ninety minutes, but the run was completed in 1hr 26, with a total of 15:83km, average pace of 5:28/km. Felt pretty good throughout the run, however I didn't carry any water and the first tap/bubbler I found was at the 12km mark. A lesson for the next time.
Tuesday, May 09, 2006
Short and Sharp
I left home a little late this morning wanting to witness the miners being released, unfortunately I had to leave for SWEAT. So I left home a little later than usual which cut into my "warm-up" time.
Today's session was speed and now that I have a program I don't have to keep bothering Sean. My reps were 1 x 2km (9:14) and 2 x 800m (3:36, 3:28). I was really pleased with my effort this morning. Finished off with a cool down and smile on my face.
I left home a little late this morning wanting to witness the miners being released, unfortunately I had to leave for SWEAT. So I left home a little later than usual which cut into my "warm-up" time.
Today's session was speed and now that I have a program I don't have to keep bothering Sean. My reps were 1 x 2km (9:14) and 2 x 800m (3:36, 3:28). I was really pleased with my effort this morning. Finished off with a cool down and smile on my face.
Monday, May 08, 2006
Long Slooooooooow Distance
Due to Blue Dog's shift work I had agreed to met him at his workplace and then head over the Strider's STaR for the 7am group. However, he phoned me to let me know he had a crap night. So I headed over there on my own. I had a pretty good idea of direction, but pulled up at a set of lights noticed the person in front wearing a cap, and thought that person is probably heading to the STaR, it was Bec. Kit, please advise Ray his theory on "runner's head" is correct.
There was again another problem with the map/instructions ect. so the the 7am group split. We ended up with a total distance of 15.5km. With a lot of standing around map reading.
On another note, I have now received my training program therefore, my Sunday runs will become more focused.
Due to Blue Dog's shift work I had agreed to met him at his workplace and then head over the Strider's STaR for the 7am group. However, he phoned me to let me know he had a crap night. So I headed over there on my own. I had a pretty good idea of direction, but pulled up at a set of lights noticed the person in front wearing a cap, and thought that person is probably heading to the STaR, it was Bec. Kit, please advise Ray his theory on "runner's head" is correct.
There was again another problem with the map/instructions ect. so the the 7am group split. We ended up with a total distance of 15.5km. With a lot of standing around map reading.
On another note, I have now received my training program therefore, my Sunday runs will become more focused.
Saturday, May 06, 2006
Heading in the Right Direction
5 May 2006
Decided to have an easy day with the NSW Road Champs. coming up so I headed to the gym. I completed 40 minutes of the elliptical Trainer followed with some streches.
6 May 2006
Ventured over to North Head this morning for the Striders 10K, but only as a spectator. Blue Dog was the 50min pacer so it gave me good excuse to head over there and catch up with the regulars and have nice breakfast ;-).
We then head to Holsworthy for the 10k Champs. Given the race was held in the middle of the day, I thought it would be a good idea to hydrate well, it was almost too well (another lesson learnt). This is the first time for a while have been nervous before and race, otherwise I felt pretty good.
The course was 2 x 5k loop. I finished in 50:10, which is still outside my PB, but it is the best time I have ran all year, so I am very happy.
I am now going to head over to Sylvania Athletics Track to support a fellow runner who is doing the "Relay for Life" this weekend.
5 May 2006
Decided to have an easy day with the NSW Road Champs. coming up so I headed to the gym. I completed 40 minutes of the elliptical Trainer followed with some streches.
6 May 2006
Ventured over to North Head this morning for the Striders 10K, but only as a spectator. Blue Dog was the 50min pacer so it gave me good excuse to head over there and catch up with the regulars and have nice breakfast ;-).
We then head to Holsworthy for the 10k Champs. Given the race was held in the middle of the day, I thought it would be a good idea to hydrate well, it was almost too well (another lesson learnt). This is the first time for a while have been nervous before and race, otherwise I felt pretty good.
The course was 2 x 5k loop. I finished in 50:10, which is still outside my PB, but it is the best time I have ran all year, so I am very happy.
I am now going to head over to Sylvania Athletics Track to support a fellow runner who is doing the "Relay for Life" this weekend.
Thursday, May 04, 2006
Fartlek around the Park.....
Today's session was a fartlek session. I really enjoyed this session and felt pretty good after yesterday. I missed one of the surges as I was chatting to Sean about my running goals then noticed people turning around to meet me. I'll put that down to private coaching ;-).
The total distance for today's session was 11.5kms.
On a general note I am feeling really good, energy levels are great, no niggles so I am very happy. Hopefully with a little more structure I will start to some positive results.
Today's session was a fartlek session. I really enjoyed this session and felt pretty good after yesterday. I missed one of the surges as I was chatting to Sean about my running goals then noticed people turning around to meet me. I'll put that down to private coaching ;-).
The total distance for today's session was 11.5kms.
On a general note I am feeling really good, energy levels are great, no niggles so I am very happy. Hopefully with a little more structure I will start to some positive results.
Wednesday, May 03, 2006
Jumped out of bed this morning ready to take on the world. Got all my gear together then woke Blue Dog with a coffee and explanation that I am not insane getting up before the sunshine, but put forward my argument that doing my midweek long run early allows maximum recovery time before another session of SWEAT in the morning.
Drove to work and ran to Sydney Park for a few laps of the park. Sydney Park is "dog friendly" environment. Which I must say annoys me. Dog owners generally walk around admiring the furry creature who runs across in front you, and don't even think about using the tap for drink. Negative toughts for the day over.....
I ran a total of 15.2km with an average pace of 5:42/km, which is pretty good as the run included a couple of nasty hills. All good preparation for the SMH.
Drove to work and ran to Sydney Park for a few laps of the park. Sydney Park is "dog friendly" environment. Which I must say annoys me. Dog owners generally walk around admiring the furry creature who runs across in front you, and don't even think about using the tap for drink. Negative toughts for the day over.....
I ran a total of 15.2km with an average pace of 5:42/km, which is pretty good as the run included a couple of nasty hills. All good preparation for the SMH.
Tuesday, May 02, 2006
30 April 2006
LSD, STaR River Run. Due to Blue Dog's work commitments and my effort after Saturday I decided to run with the later group. Meet Bec and Kerry and delegated map reading duties to Blue Dog, who ended up getting away from us. After a few k's Bec and Kerry decided to take the shorter option of 13k so I decided to run ahead to catch up with BD. I ended taking the wrong turn so re-grouped with my original running buddies. The run took us into the bush along part of the Great North Walk, at the end of the bush section I spotted BD and finished the last couple of ks with him. In total I did 17.5km.
1 May 2006
Rest day.
2 May 2006
SWEAT this morning. I arrived at Centennial Park to find the gates were still closed so I parked the car and commenced my warm-up. Did the usual strides etc, and today I completed 3 x 1600ms. Sean suggested we run the reps at 10k pace, however I felt very comfortable and pushed it a little harder. Times were: 7:54, 7:40, 7:41.
Total distance for today's session 9.6km.
LSD, STaR River Run. Due to Blue Dog's work commitments and my effort after Saturday I decided to run with the later group. Meet Bec and Kerry and delegated map reading duties to Blue Dog, who ended up getting away from us. After a few k's Bec and Kerry decided to take the shorter option of 13k so I decided to run ahead to catch up with BD. I ended taking the wrong turn so re-grouped with my original running buddies. The run took us into the bush along part of the Great North Walk, at the end of the bush section I spotted BD and finished the last couple of ks with him. In total I did 17.5km.
1 May 2006
Rest day.
2 May 2006
SWEAT this morning. I arrived at Centennial Park to find the gates were still closed so I parked the car and commenced my warm-up. Did the usual strides etc, and today I completed 3 x 1600ms. Sean suggested we run the reps at 10k pace, however I felt very comfortable and pushed it a little harder. Times were: 7:54, 7:40, 7:41.
Total distance for today's session 9.6km.
Saturday, April 29, 2006
A big day out.....
I had two choices today the CR 5K Challenge or the NSW Novice Cross Country, so I did both.
Part 1: 5K Challenge
This was just a social run and a good excuse for breakfast. I took the run very casual, with no concern for time, just an easy 10k in total.
Part 2: NSW Novice Cross Country
My first event a "Registered Athlete" (that's sounds impressive). The course was a local course for me which I am very familiar with, so I knew it's not fast but very sandy. I didn't know what to expect, thinking I would be racing against people way out of my league, but I recongised a few faces from other races and knew I was in familar territory.
The female novice event was 4km, a two loop course. I finished in 19:28 (my watch, not official). I was happy with that.
I had two choices today the CR 5K Challenge or the NSW Novice Cross Country, so I did both.
Part 1: 5K Challenge
This was just a social run and a good excuse for breakfast. I took the run very casual, with no concern for time, just an easy 10k in total.
Part 2: NSW Novice Cross Country
My first event a "Registered Athlete" (that's sounds impressive). The course was a local course for me which I am very familiar with, so I knew it's not fast but very sandy. I didn't know what to expect, thinking I would be racing against people way out of my league, but I recongised a few faces from other races and knew I was in familar territory.
The female novice event was 4km, a two loop course. I finished in 19:28 (my watch, not official). I was happy with that.
Thursday, April 27, 2006
Big Bertha
Again out of bed this morning and headed to SWEAT. Today's session was hills, Big Bertha. I had done this session about 12 months ago, so it had been a while. Hills are my weakness, so the best way to resolve this, is attack (as best I can). Although everybody was waiting for me to finish, I was happy to complete the 10 with evens fairly splits (almost) 2:19. 2:31, 2:31, 2:33, 2:33, 2:36, 2:33, 2:32, 2:30, 2:22 total time for the session was 25:05.
Total session for today was 9.5km.
On another note, I lost my first toe nail. Maybe my pedicures will be cheaper with one less nail to buff and paint ;-).
Again out of bed this morning and headed to SWEAT. Today's session was hills, Big Bertha. I had done this session about 12 months ago, so it had been a while. Hills are my weakness, so the best way to resolve this, is attack (as best I can). Although everybody was waiting for me to finish, I was happy to complete the 10 with evens fairly splits (almost) 2:19. 2:31, 2:31, 2:33, 2:33, 2:36, 2:33, 2:32, 2:30, 2:22 total time for the session was 25:05.
Total session for today was 9.5km.
On another note, I lost my first toe nail. Maybe my pedicures will be cheaper with one less nail to buff and paint ;-).
Wednesday, April 26, 2006
When a bargain is not a bargain.....
I decided to revisit one of my favourite training locations today, Sydney Park. Last night I got all my gear ready so there was no excuse and no waiting time.
Arrived at work and which is approximately 2km from Sydney Park. Started off nicely felt good, except for one problem, my tights kept slipping down. I am a regular visitor of the Nike warehouse and picked up a pair of running tights for $40.00, I later realised there was no draw string in them. Anyway a put the tights on this morning thinking they would be okay, but no they kept heading south. I apologise to anyone who may have witnessed this. As I starting to warm up...sweat.... the tights stayed in a reasonably modest position.
Now back to the run. I always enjoy running around Sydney Park (except for the dogs), it has some good hills to keep you honest. My average pace was 5.48/km. I actually arrived back at work 200m short of 12km (garmin) so I ran a couple of laps of the car park to make up the difference.
I decided to revisit one of my favourite training locations today, Sydney Park. Last night I got all my gear ready so there was no excuse and no waiting time.
Arrived at work and which is approximately 2km from Sydney Park. Started off nicely felt good, except for one problem, my tights kept slipping down. I am a regular visitor of the Nike warehouse and picked up a pair of running tights for $40.00, I later realised there was no draw string in them. Anyway a put the tights on this morning thinking they would be okay, but no they kept heading south. I apologise to anyone who may have witnessed this. As I starting to warm up...sweat.... the tights stayed in a reasonably modest position.
Now back to the run. I always enjoy running around Sydney Park (except for the dogs), it has some good hills to keep you honest. My average pace was 5.48/km. I actually arrived back at work 200m short of 12km (garmin) so I ran a couple of laps of the car park to make up the difference.
Tuesday, April 25, 2006
24 April 2006
I headed down to the gym this afternoon and completed an hour on the elliptical trainer. The goal of the session was to keep the workout on the border line of a weight loss/cardio workout. This was followed by a weight session. I had not done any resistance training in the past 6 weeks. I forgot how good it is, and how much it can hurt. My arms were feeling it all afternoon. Finished the session with some streching.
25 April 2006
SWEAT. Today's session was either 1600m or 1200m, I was instructed to complete 3 x 1200m. Did the usual warm, strides and then got stuck into it. The plan was to finish each one faster. My times were: 5:47, 5:38, and 5:33 so I was very pleased.
Total distance for the session was 8.2km.
A good start to the day.
I headed down to the gym this afternoon and completed an hour on the elliptical trainer. The goal of the session was to keep the workout on the border line of a weight loss/cardio workout. This was followed by a weight session. I had not done any resistance training in the past 6 weeks. I forgot how good it is, and how much it can hurt. My arms were feeling it all afternoon. Finished the session with some streching.
25 April 2006
SWEAT. Today's session was either 1600m or 1200m, I was instructed to complete 3 x 1200m. Did the usual warm, strides and then got stuck into it. The plan was to finish each one faster. My times were: 5:47, 5:38, and 5:33 so I was very pleased.
Total distance for the session was 8.2km.
A good start to the day.
Monday, April 24, 2006
It's starting to feel good again.....
21 April 2006
Due to social commitments (tough life), I decided to you use the treadmill at work today. Decided to run for 45 minutes and just fiddle with the speed. I managed 8.23km, felt pretty comfortable and pushed the last couple of kms. Then some strectching.
22 April 2006
Headed to the gym (Fitness First) for any easy session. Ran for 25 minutes on the treadmill, distance of 4.91km, followed by 25 minutes on the elliptical trainer, abs and streching.
23 April 2006
SMC 21km. I decided to treat this run as my LSD. I have only done one long run since six foot, and I was in no shape for racing. Bec has also treating the run as a LSD so we ran together, felt pretty comfortable, but was happy to finish.
I am still undecided of what my goals are and key races. However, I have decided I love 6 Foot, and this will be big one for my annual race calendar. I am also planning on some interesting runs (actually races) with Kit.
21 April 2006
Due to social commitments (tough life), I decided to you use the treadmill at work today. Decided to run for 45 minutes and just fiddle with the speed. I managed 8.23km, felt pretty comfortable and pushed the last couple of kms. Then some strectching.
22 April 2006
Headed to the gym (Fitness First) for any easy session. Ran for 25 minutes on the treadmill, distance of 4.91km, followed by 25 minutes on the elliptical trainer, abs and streching.
23 April 2006
SMC 21km. I decided to treat this run as my LSD. I have only done one long run since six foot, and I was in no shape for racing. Bec has also treating the run as a LSD so we ran together, felt pretty comfortable, but was happy to finish.
I am still undecided of what my goals are and key races. However, I have decided I love 6 Foot, and this will be big one for my annual race calendar. I am also planning on some interesting runs (actually races) with Kit.
Thursday, April 20, 2006
Do I still run?
Well I have to admit I had not run for a complete week. I have been so busy at work and settling in at the new house, all my energy had been exhausted. Even with the Easter break, I did not get out the door to exercise once. The closest I got was hosting the Striders STaR.
So what's the plan now? I have not ruled the Gold Coast Marathon out, but I really need to get back on track. Sitting outside with Blue Dog on Tuesday evening looking at the stars, I decided to go back to SWEAT. This is something I have been thinking about for a while now.
I have also decided to go back to Weight Watchers. I have been carring extra weight for a couple of years now, and it's creeping up slowly, even with all the running (exclude the past couple of weeks). I will start on Monday, 24 April 2006.
19 April 2006
I ran 9.16km at an average pace of 5:25km/hr. I it was quite windy, and the new training area has a couple of slight hills in comparison to my old training routes. Came home and did some streching.
I enjoyed that post-run feeling again.
20 April 2006
Return to SWEAT. I was really looking forward to going back to SWEAT, I actually woke up a couple of times looking at the clock, I did not want to sleep in ;-). Did the usual warm-up, strides and got stuck into. Today was "Wild Wally" x 5 reps. My reps were: 3:33, 3:39, 3:37;3:43,3:37. Not the fastest, but now I have a target.
Well I have to admit I had not run for a complete week. I have been so busy at work and settling in at the new house, all my energy had been exhausted. Even with the Easter break, I did not get out the door to exercise once. The closest I got was hosting the Striders STaR.
So what's the plan now? I have not ruled the Gold Coast Marathon out, but I really need to get back on track. Sitting outside with Blue Dog on Tuesday evening looking at the stars, I decided to go back to SWEAT. This is something I have been thinking about for a while now.
I have also decided to go back to Weight Watchers. I have been carring extra weight for a couple of years now, and it's creeping up slowly, even with all the running (exclude the past couple of weeks). I will start on Monday, 24 April 2006.
19 April 2006
I ran 9.16km at an average pace of 5:25km/hr. I it was quite windy, and the new training area has a couple of slight hills in comparison to my old training routes. Came home and did some streching.
I enjoyed that post-run feeling again.
20 April 2006
Return to SWEAT. I was really looking forward to going back to SWEAT, I actually woke up a couple of times looking at the clock, I did not want to sleep in ;-). Did the usual warm-up, strides and got stuck into. Today was "Wild Wally" x 5 reps. My reps were: 3:33, 3:39, 3:37;3:43,3:37. Not the fastest, but now I have a target.
Wednesday, April 12, 2006
Hello neighbourhood
Well I finally got of and went for a new run at the new residence, which I should state is still within the same area I have lived for the past few years. I ran a total of 9.2km with an average pace of 5.24km/hr. It was nice to run a different route, and even experience the smallest hills.
Came home and finished off with some stretching, which I must admit I have been neglecting.
Well I finally got of and went for a new run at the new residence, which I should state is still within the same area I have lived for the past few years. I ran a total of 9.2km with an average pace of 5.24km/hr. It was nice to run a different route, and even experience the smallest hills.
Came home and finished off with some stretching, which I must admit I have been neglecting.
Tuesday, April 11, 2006
8 April 2006
Arrived in Canberra with just enough time to register, book into our accommodation, quickly get changed and return to the start! Saw the usual familiar faces and walked over to the start, which I nearly missed as I was chatting. It was a pretty good course, but there was one small section which encountered a pretty strong head wind. My time was 51:19 (not official), which is still a two minutes off my PB, but getting there.
9 April 2006
No exercise except walking to the best locations to cheer people on. I must admit I did not suffer "runner's envy" I was quite happy to encourage people and witness other's achieve their goals.
Headed off to post run dinner, and set a date to meet Bec at 7.30am at the Marathon start for a run.
10 April 2006
Met Bec at the agreed time and headed off for a run around the lake. The battery in my garmin was dead, but Bec recorded it as 10km, it was a nice comfortable pace.
11 April 2006
I head over to the track this morning for some reps. After a 2.25km warm up, I did 5 x 800m reps with a 400m recovery. My times were; 3:24, 3:32, 3:34, 3:33, 3:32. This was followed with a 1.5 km warm down. Total Session 9.75km.
Arrived in Canberra with just enough time to register, book into our accommodation, quickly get changed and return to the start! Saw the usual familiar faces and walked over to the start, which I nearly missed as I was chatting. It was a pretty good course, but there was one small section which encountered a pretty strong head wind. My time was 51:19 (not official), which is still a two minutes off my PB, but getting there.
9 April 2006
No exercise except walking to the best locations to cheer people on. I must admit I did not suffer "runner's envy" I was quite happy to encourage people and witness other's achieve their goals.
Headed off to post run dinner, and set a date to meet Bec at 7.30am at the Marathon start for a run.
10 April 2006
Met Bec at the agreed time and headed off for a run around the lake. The battery in my garmin was dead, but Bec recorded it as 10km, it was a nice comfortable pace.
11 April 2006
I head over to the track this morning for some reps. After a 2.25km warm up, I did 5 x 800m reps with a 400m recovery. My times were; 3:24, 3:32, 3:34, 3:33, 3:32. This was followed with a 1.5 km warm down. Total Session 9.75km.
Thursday, April 06, 2006
I'm Still Alive......
29 March 2006
Given that Blue Dog and I were starting our move on 31 March 2006, we headed over to my parents place to take them out for dinner. As some would know my father had a nastly accident, so it's definitely a case of family first.
30 March 2006
Headed over to the track for the 3000m. I had a huge PB of 26 seconds 13:48. I was very happy. I ran a fairly even paced run and felt quite comfortable.
31 March 2006
Started the endless process of moving. No running, just hard labour.
1 April 2006
Striders 10K - Domain. This was the first time I had ran this course. Very scenic but hard to find your rhythm.
2 - 7 April 2006
No exercise. We'll actually we moved house, therefore the week was spent moving, moving, and moving. How can two people collect so much crap?
29 March 2006
Given that Blue Dog and I were starting our move on 31 March 2006, we headed over to my parents place to take them out for dinner. As some would know my father had a nastly accident, so it's definitely a case of family first.
30 March 2006
Headed over to the track for the 3000m. I had a huge PB of 26 seconds 13:48. I was very happy. I ran a fairly even paced run and felt quite comfortable.
31 March 2006
Started the endless process of moving. No running, just hard labour.
1 April 2006
Striders 10K - Domain. This was the first time I had ran this course. Very scenic but hard to find your rhythm.
2 - 7 April 2006
No exercise. We'll actually we moved house, therefore the week was spent moving, moving, and moving. How can two people collect so much crap?
Thursday, March 30, 2006
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.
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.
Wednesday, March 29, 2006
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!!!!!
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!!!!!
Sunday, March 26, 2006
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.
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.
Saturday, March 25, 2006
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.
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.
Thursday, March 23, 2006
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.
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.
Wednesday, March 22, 2006
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.
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.
Sunday, March 19, 2006
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.
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.
Sunday, March 12, 2006
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.
Monday, March 06, 2006
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.
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.
Monday, February 27, 2006
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.
Thursday, February 23, 2006
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.
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.
Tuesday, February 21, 2006
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.
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.
Wednesday, February 15, 2006
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.
Friday, February 10, 2006
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.
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.
Tuesday, February 07, 2006
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
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
Tuesday, January 31, 2006
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 ;-).
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 ;-).
Sunday, January 29, 2006
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.
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.
Friday, January 27, 2006
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.
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.
Wednesday, January 25, 2006
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
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
Sunday, January 22, 2006
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
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
Wednesday, January 18, 2006
My debut on the 6 Foot Track
17 January 2006
Arrived at Katoomba and it was very wet and miserable. Blue Dog suggested on the way up the mountains we may not be running due to rain, however I protested, insisting it could rain on race day.
After a quick discussion and a review of the raid radar, we headed off, three of us in total. We started our run approx. 1200 metres for the start. Running down Nelly's Glen I found a "river" and ended up chest deep in the water, that was the start of many river crossings. We had to form "human chains" on a couple of occasions to get across a couple of rivers, the strength of the current was unbelievable.
We finished in under 8 hours, which included waiting to cross the footbridge, a couple of breaks, negotiating rivers, and assisting three backpackers cross the river. I am confident on the day of the race I will make the finish within the cut off time. With some more training, increasing both my strength and endurance, less a couple of kilos (camel back), it now seems in reach.
Thanks guys.
18 January 2006
I don't feel too bad today, the quads are a little tender. My shoulder is giving me the most grief. I got swept over by the current at one of the river crossings. I think I have strained a couple of muscles in my shoulder when I grabbed Blue Dog's hand.
Today was a rest day. I headed to the gym for my usual swim and steam recovery. However, the shoulder did not agree with the idea of swimming.
17 January 2006
Arrived at Katoomba and it was very wet and miserable. Blue Dog suggested on the way up the mountains we may not be running due to rain, however I protested, insisting it could rain on race day.
After a quick discussion and a review of the raid radar, we headed off, three of us in total. We started our run approx. 1200 metres for the start. Running down Nelly's Glen I found a "river" and ended up chest deep in the water, that was the start of many river crossings. We had to form "human chains" on a couple of occasions to get across a couple of rivers, the strength of the current was unbelievable.
We finished in under 8 hours, which included waiting to cross the footbridge, a couple of breaks, negotiating rivers, and assisting three backpackers cross the river. I am confident on the day of the race I will make the finish within the cut off time. With some more training, increasing both my strength and endurance, less a couple of kilos (camel back), it now seems in reach.
Thanks guys.
18 January 2006
I don't feel too bad today, the quads are a little tender. My shoulder is giving me the most grief. I got swept over by the current at one of the river crossings. I think I have strained a couple of muscles in my shoulder when I grabbed Blue Dog's hand.
Today was a rest day. I headed to the gym for my usual swim and steam recovery. However, the shoulder did not agree with the idea of swimming.
Monday, January 16, 2006
A mini taper.....
15 January 2006
Due to Blue Dog's work commitments and our training plans for this week, we decided to head over for the 7.00am STaR group. We ran a total of 13km, which included two hill reps and a nasty hill towards the end.
Finished the morning relaxing in the spa with friends followed by a nice lunch.
16 January 2006
Rest Day. Head to the gym for my usual Monday steam and swim. A total of 25 minutes in the steam room. 44 laps of the pool swimming and 12 laps pool running. Now I have to rest for my big day tomorrow.
Week Total: 63.5
Month Total: 146.5
Yearly Total: 146.5
15 January 2006
Due to Blue Dog's work commitments and our training plans for this week, we decided to head over for the 7.00am STaR group. We ran a total of 13km, which included two hill reps and a nasty hill towards the end.
Finished the morning relaxing in the spa with friends followed by a nice lunch.
16 January 2006
Rest Day. Head to the gym for my usual Monday steam and swim. A total of 25 minutes in the steam room. 44 laps of the pool swimming and 12 laps pool running. Now I have to rest for my big day tomorrow.
Week Total: 63.5
Month Total: 146.5
Yearly Total: 146.5
Saturday, January 14, 2006
Out in the Fresh Air.......
12 January 2006
Today was a rest day, so I opted for a quick 5km late night walk. It was nice to get outside in the fresh air.
13 January 2006
AM
Head out along Botany Bay for a 12km run with an average pace of 5.30/km. It was very humid, but alot cooler. The last 4km I had to battle it out with a strong head wind. Finished with 15 minutes of streching.
PM
Blue Dog and I headed up to the gym for a session in the steam room combined with some swimming. In total I did about 25 minutes in the steam room and 30 laps (25 metre pool). I am really starting to enjoy swimming, it nice to just relax and enjoy go up and down the pool, not worrying about time/pace.
14 January 2006
The alarm went off an 4 am this morning, as we had planned on meeting the Six Foot Training Group at Blackheath at 6.30 am. Blue Dog said he needed a couple more hours sleep, so turned the snooze button off. After a nice coffee and a quick study of the UBD, we headed of the Grays Point and ran through the National Park. In total 14.5 km with Camel Backs. I would summarise the run as a combination of Quarry Road and The Black Stump. On the return to Grays Point, we followed our way back up the "Honeymoon Track", there were sooooo many stairs.
12 January 2006
Today was a rest day, so I opted for a quick 5km late night walk. It was nice to get outside in the fresh air.
13 January 2006
AM
Head out along Botany Bay for a 12km run with an average pace of 5.30/km. It was very humid, but alot cooler. The last 4km I had to battle it out with a strong head wind. Finished with 15 minutes of streching.
PM
Blue Dog and I headed up to the gym for a session in the steam room combined with some swimming. In total I did about 25 minutes in the steam room and 30 laps (25 metre pool). I am really starting to enjoy swimming, it nice to just relax and enjoy go up and down the pool, not worrying about time/pace.
14 January 2006
The alarm went off an 4 am this morning, as we had planned on meeting the Six Foot Training Group at Blackheath at 6.30 am. Blue Dog said he needed a couple more hours sleep, so turned the snooze button off. After a nice coffee and a quick study of the UBD, we headed of the Grays Point and ran through the National Park. In total 14.5 km with Camel Backs. I would summarise the run as a combination of Quarry Road and The Black Stump. On the return to Grays Point, we followed our way back up the "Honeymoon Track", there were sooooo many stairs.
Thursday, January 12, 2006
Time to Catch up.......
9 January 2006
Today I did absolutely nothing. After yesterday's run I knew I needed a day off, so layed around and read a book. Got to love being on holidays.
10 January 2006
Another hot day, so I decided I would again run on the treadmill. I ran 9km at 5.20/km pace. Followed by 30 minutes on the Elliptical Trainer, on the usual hill program, then some weights. At the moment I am concentrating on increasing the strength in my legs. As usual finished with 15 minutes of stretching.
I should note, my plan to beat the head did not work. The air-conditioning was not working, I was drowned in sweat after about 20 minutes.
11 January 2006
MTG = Super Set
Finally ran outdoors. I really enjoy the Super Set which included;
10km loop
2 x 400m (1.48, 1.46)
2 x hill reps (1.50, 1.57)
2 x 1km reps.(4.34,4.26,
Total Distance = 15km.
There was a really nice breeze which made running very pleasant. We had quite a few drink breaks, and I forgot to restart my Garmin at one stage ;-(.
9 January 2006
Today I did absolutely nothing. After yesterday's run I knew I needed a day off, so layed around and read a book. Got to love being on holidays.
10 January 2006
Another hot day, so I decided I would again run on the treadmill. I ran 9km at 5.20/km pace. Followed by 30 minutes on the Elliptical Trainer, on the usual hill program, then some weights. At the moment I am concentrating on increasing the strength in my legs. As usual finished with 15 minutes of stretching.
I should note, my plan to beat the head did not work. The air-conditioning was not working, I was drowned in sweat after about 20 minutes.
11 January 2006
MTG = Super Set
Finally ran outdoors. I really enjoy the Super Set which included;
10km loop
2 x 400m (1.48, 1.46)
2 x hill reps (1.50, 1.57)
2 x 1km reps.(4.34,4.26,
Total Distance = 15km.
There was a really nice breeze which made running very pleasant. We had quite a few drink breaks, and I forgot to restart my Garmin at one stage ;-(.
Sunday, January 08, 2006
Rest.... well that's what I had planned.
7 January 2006
As Sunday is LSD, I went for a 6km walk with my mother which was really enjoyable. However, this was followed with 6 hours of shopping. I don't enjoy shopping at the best of time, but I was absolutely buggered.
8 January 2006
I arrived at the Ten Bridges STAR with the intentions of running 30km. Within 5km I knew this was a bad idea. However, I managed 23.5 with Bec who had ran 20km the day before. I was really fatigued and lacked total energy. I had restless night sleep which did not help. But we got through it. Another run I can tick off.
Weekly Total: 83km
7 January 2006
As Sunday is LSD, I went for a 6km walk with my mother which was really enjoyable. However, this was followed with 6 hours of shopping. I don't enjoy shopping at the best of time, but I was absolutely buggered.
8 January 2006
I arrived at the Ten Bridges STAR with the intentions of running 30km. Within 5km I knew this was a bad idea. However, I managed 23.5 with Bec who had ran 20km the day before. I was really fatigued and lacked total energy. I had restless night sleep which did not help. But we got through it. Another run I can tick off.
Weekly Total: 83km
Friday, January 06, 2006
5 January 2006
*12km @ 5.25km/hr pace (treadmill)
*30 minutes elliptical trainer
* weights and streching
My legs fell a lot better today, I also have more energy. Have made an effort to include more strength training in my preparation for 6 Foot. Stronger quads and glutes will be very useful on the day.
6 January 2006
*7 km @ 5.21km/hr (treadmill ....AGAIN)
* 30 minutes elliptical trainer
* 20 minutes streching
I have definitely used the treadmill more than usual, but I have been enjoying my sessions at the gym this week.
*12km @ 5.25km/hr pace (treadmill)
*30 minutes elliptical trainer
* weights and streching
My legs fell a lot better today, I also have more energy. Have made an effort to include more strength training in my preparation for 6 Foot. Stronger quads and glutes will be very useful on the day.
6 January 2006
*7 km @ 5.21km/hr (treadmill ....AGAIN)
* 30 minutes elliptical trainer
* 20 minutes streching
I have definitely used the treadmill more than usual, but I have been enjoying my sessions at the gym this week.
Wednesday, January 04, 2006
3 January 2006
Felt very fatigued due to yesterday's run. Actually felt like I had a hangover all day.
Swam = 750 metres
Steam Room = 30 mins
4 January 2005
Legs still felt a bit tender. Still felt a little fatigued, so I decided against my usual mid-week long run. May treat this week as a "recovery week".
8km @ 5.20/km (treadmill)
30 mins Elipticol Trainer
15 mins Streching
Felt very fatigued due to yesterday's run. Actually felt like I had a hangover all day.
Swam = 750 metres
Steam Room = 30 mins
4 January 2005
Legs still felt a bit tender. Still felt a little fatigued, so I decided against my usual mid-week long run. May treat this week as a "recovery week".
8km @ 5.20/km (treadmill)
30 mins Elipticol Trainer
15 mins Streching
Tuesday, January 03, 2006
The Decision has been Made.
Well I have finally decided to attempt to keep a blog in preparation for 6 Foot. The purpose of the the blog is to provide me with a record of my training leading up to 6 Foot.
1 January 2006
I took the opportunity to have a well deserved rest day after a great week of training which included some strength training which will come in handy on the Big Day. Beyond the Black Stump was scheduled for today, but due to the Total Fire Bans the run had been rescheduled for 2 January 2006.
Given that it was 44 degrees, I was very pleased to just hang around the pool in an attempt to keep cool.
2 January 2006
Beyond the Black Stump
I arrived just in time for the start. I ran the my usual running partner Bec (Pscyhoma). We decided to walk the hills to get our bodies use to the transition between walking and running, which will come in handy for 6 Foot.
We got lost heading down to the ferry. Thankfully, we had both done this part of the run on a Striders STAR so we had a good idea of what direction we should have been taking.
Returning back to the ferry we had a dog follow us for about 2km. Thankfully it did not bite us or attempt to get on the ferry.
The climb back up to the finish was unbelievable, it took us appox 18 minutes for 1km. We joked that we need to run a STAR soon and learn to run again ;-). We got lost again in this section. We probably lost at least 15 minutes in taking the wrong path.
It was the toughest 33km run I have completed, and the longest 5hr 24 mins. It has given me the confidence that I have the endurance to run 5 to 6 hours.
I came home and well deserved nap.
Well I have finally decided to attempt to keep a blog in preparation for 6 Foot. The purpose of the the blog is to provide me with a record of my training leading up to 6 Foot.
1 January 2006
I took the opportunity to have a well deserved rest day after a great week of training which included some strength training which will come in handy on the Big Day. Beyond the Black Stump was scheduled for today, but due to the Total Fire Bans the run had been rescheduled for 2 January 2006.
Given that it was 44 degrees, I was very pleased to just hang around the pool in an attempt to keep cool.
2 January 2006
Beyond the Black Stump
I arrived just in time for the start. I ran the my usual running partner Bec (Pscyhoma). We decided to walk the hills to get our bodies use to the transition between walking and running, which will come in handy for 6 Foot.
We got lost heading down to the ferry. Thankfully, we had both done this part of the run on a Striders STAR so we had a good idea of what direction we should have been taking.
Returning back to the ferry we had a dog follow us for about 2km. Thankfully it did not bite us or attempt to get on the ferry.
The climb back up to the finish was unbelievable, it took us appox 18 minutes for 1km. We joked that we need to run a STAR soon and learn to run again ;-). We got lost again in this section. We probably lost at least 15 minutes in taking the wrong path.
It was the toughest 33km run I have completed, and the longest 5hr 24 mins. It has given me the confidence that I have the endurance to run 5 to 6 hours.
I came home and well deserved nap.
Subscribe to:
Posts (Atom)
