Racing and Trails

3 February 2007

I arrived nice and early at the first Striders 10k nice and early and was surprised by the number of people already there at 6.10am. After collecting my race number, the usual crowd had gathered and we set off for our warm up. I think they had something like 370 runners lined up at the start, and you could really notice it in the first couple hundred metres. I eventually found "my space" and set into a good rhythm. Everything seemed to be going okay until half way up the first hill, and I thought my breakfast was going to make a guest appearance. I was dry retching and just hoping to keep my stomach together, thankfully i did. I had a pretty good run from the turn around and put in a bit of kick across the weir and managed to finish in 50 minutes flat. I was very happy. I ran 52.15 at the February 06' Strider's Lane Cove race so I was happy improve my time based on my Six Foot Training.

We then enjoyed a nice post race breakfast at Milson's Point, and discussed our planned training run on the Six Foot Track. It was planned for 11 February, however Blue Dog and Razor are both keen to run the Striders Equaliser, so in a rather quick discussion we decided to head to the track on Sunday. This caused a wave of panic and we headed off to do some shopping.

4 February 2007

Deanne, Katie, Razor and I all headed to off for to the Six Foot Track for a day full of adventure. Katie and I accompanied with Blue Dog were going to complete the whole course as a training run and Deanne and Razor were going to meet us at Deviation. We were soon on our way, with Blue Dog's guidance we ran the track in what he refers to "ultra style", eating regularly, walking the hills and ensuring we drank regularly. We arrived at Cox's river to refill the Camel Backs, had a bite to eat and bit of chat to some runners who were on the return leg the of "Megalong Mega". By the time we started the climb up Mini it was started to get very warm, and we were all very happy to reach Alum River and cool off. The climb to Pluvi was unforgiving in the heat and I was every so happy to see the top. We sat down again and had a bite to eat, refilled our Camel Backs and were off again. After I couple minutes along the Black Range, I was very lucky to have had the support of my lovely husband and Katie (some things stay on the track). We then pushed focusing on meeting Deanne and Razor at Deviation. When we arrived they were not there so we assumed they must be waiting for us at the road crossing. We had another short break and then hit the track. Caves Road.... no Deanne and Razor so we figured they must have been waiting for us at the caves. My second wind hit and we romped to the finish line. No Deanne and Razor. So Blue Dog, Katie and I layed around on the concrete smelling truly divine, and thirsty but quite sick of water. After a few minutes Katie appeared announcing she had replicated my signature and we can put some drinks on my account I had booked for race weekend. As Blue Dog was just finishing off his second beer and was getting ready to go and look for Razor and Deanne, they appeared. It was a great union.

After a well deserved shower, we drove to Katoomba and had a great Indian Meal. I am sure the other diners must have thought we hadn't eaten in a week. We ate and discussed what a great day we had all experienced, and shared many laughs.

Cruise Control

1 February

Today's session was 2 laps of the lake "relaxed". Sean stressed to anyone running the Striders 10k to run relaxed, there a no PB or flashing lights when training. I starting off just chatting away, and then decided to push is a little hard, whilst maintaining a "relaxed" pace. In the second lap I had a bit of a chat to a new lady (I have forgotten her name already), we worked very well together. Finished the session feeling nice and comfortable in 14:01. I then did another lap of the lake as a cool down. I actually finished the session feeling nice and fresh, almost in the same condition as when arrived; just covered in sweat or being a lady, should I say perspiration.

2 February

This morning Katie, Razor, Blue Dog and I went for a nice cruisey run. We ran the "Sans Souci Circuit" reversed. Blue Dog and Razor started to pull away, but Katie and I were happy to just sit behind and run very comfortabley and save ourselves for tomorrow's 10km race. Finished just over 7km with an average page of 5:47/km. It was a great way to start the day.

After some heavy training and some good results from "Operation Fairy Floss" I am really looking forward to racing on Saturday. January was a very solid training month with 362km, no rest days and no niggles. The 10k will be a good indication of my training, whilst I am aware I am not training for 10k races at the moment, I am hoping to improve on my time from last January's race.

False Start

29 January

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

30 January

It was nice to look at the program and see the word "relaxed" next to my 6 laps of Big Bertha. Even when you run this session "relaxed" you still work hard. I finished in 13:58. I then did an extended cool down to get the mileage up, as my warm up was cut short due to my late arrival. I finished feeling great, even Blue Dog commented on how fresh and healthy I looked.

31 January

After a late night last night I couldn't drag myself out of bed in time to meet the girls, so I decided to treat myself to a sleep in, yep I got out of bed at 6.20am. I then did a route Blue Dog refers to as the "Sans Souci Circuit". I started off pretty slow, but soon found my rhythm but I couldn't believe how windy it was this morning, Botany Bay even had waves. I finished feeling nice strong with a few strides. Total distance was 8km with an average pace of 5:21/km. I little quicker then Sean's suggested pace, but I was feeling great. To finish off a good training month, I have massage booked for this afternoon which will be either nice or painful.

After reviewing my training stats I have had 40 day running streak, my longest yet.

26 January 2006

After a late night, I was up early to meet the girls at the Menai Australia Day Fun Run. We were all there for Rebecca's(Kit's sister) race debut. Kit and I ran with Bec who had a fantastic run, particularly on such a hilly course for her race debut, but Bec handled it with style and powered along. We ran the 3km event, it was very amusing watching all the little kids taking off in the beginning, and then finished with tantrums refusing to run any further. Once we got to the finish line, Kit, Helen, and Kerry and I then ran another loop of the course.

We all re-grouped out at my house for an Australia Day BBQ and day of relaxing around the pool. It was a perfect way to celebrate Australia Day.

27 January 2007

Due to various commitments Kit and I met up on Saturday for LSD. We headed over to The Bay for a 35km run. We did one lap of the Bay and then arrived back to the start of the CR 5km Challenge, said a quick hello to everybody and ran the 5km Challenge course at our LSD pace, we cheered the Razor and Blue Dog home with our special little chant and then retraced out steps back to the start. We shared a bottle of Gatorade at the car and then headed over for another extended lap of the Bay with a few variations. We happily ran along in our own world chatting along and sometimes in silence just enjoying the morning. We ran the 35km with an average pace of 5:52/km pace. It was probably the best LSD run I have experienced; we had to keep reminding ourselves to slow down and respect the concept of LSD. I finished feeling like I could have easily ran another lap of the Bay. We then met Blue Dog and Razor and enjoyed a well deserved breakfast.

28 January

After a late night help Razor celebrate his 30th Birthday, Blue Dog and I were up nice and early to host the Striders STaR at Roseville. I was a wise decision doing my LSD on Saturday. After a lazy day I went out for my recovery run later this afternoon. I was really tied when I left but convinced myself a run would wake me. I was correct. I ran 5.5km with an average pace of 5:37/km. I felt really good with no niggles and any issues of fatigue.

Seems like this jig-saw is all coming together nicely.

24 January

I meet the usual crowd this morning for our mid-week run. For a bit of a change we ran around Moore Park Golf Course and then headed towards Queens Park. We splashed around under the sprinkler in Moore Park to cool off, it was very humid today. Next time we shall pack soap. We then finished off in Centennial Park with a few surges. Did a total of 16km at 5:49/km pace. It was then back to the gym for another strength session. I increased my weights today, and didn't I feel it.

25 January

This morning it was another session of SWEAT and sweat, it was so humid. Wild Wally was on the agenda today. I had 7 reps, and was really pleased to finished the last rep with a PB. It has been a while since I have had a PB in any form, so I was very happy. It looks like the benefits of Operation Fairy Floss are paying off (thanks PFF).

UPDATE

Monday, 15 January

An easy recovery run just around my local circuit. Didn't feel too bad, a little rusty to start with but I soon settled into a good rythem. Finished up with 4.5km at 5.46/km pace. My legs were a little tired but not to smashed up. I then hit the gym in the afternoon for my strenght session.

Tuesday, 16 January

Today I had an unwelcomed visitor; DOMS. I was scheduled for a nice easy run this morning, but I had agreed with Princess Fairy Floss (aka Kit) to head over the SWEAT and do my run around the Park. Deanne and I joind the group fro the drills and the strides and then did a few laps of the lakes. I didn't hang around too long, as I had to get my mother to chemo early. I must admit my mother and I laughed with when we parked the car in the "Handicap" car park. People must I have thought I was the one with the problem, I could hardly walk when I first got out of the car. I sat with my mother for six hours during her treatment, but got up reguarly to go for a walk and get some blood pumping throught the legs.

Wednesday, 17 January

I met the girls at Centennial Park at the crazy hour of 5.20am. Let me just say it was one of those days. I felt like crap, so I plodded along and did the sensible thing for a change and cut my run short. I came home and spoke to Blue Dog seeking approval I suppose for listening to my body. After a nice couple of hours lazing around the pool I dragged myself off for a massage. I hadn't had a massage for seven months, and was pleasantly surprised that I wasn't too bad, but my quards were in need of some attention. Two hours later I walked out feeling exhausted.

Thursday, 18 January

After a two hour massage the legs were a bit tender particularly when faced with a speed session. I didn't do fantastic times, but I kept moving forward. I did 3 x 1.2km reps (5:39, 5:44, 5:36).

Friday, 19 January

Katie and did a nice easy run we ran through Scarborough Park. Total 6.20km with an average pace of 5.39/km. I then took my neice and newphew, who were staying with us for a few days for a walk along Lady Carrington Drive. After another quick tranisition I then finished the afternoon off with a Yoga class.

Saturday, 20 January

I did the Scarborough Park run again, just a little quicker. 5:31/km average pace.

Sunday, 21 January

I went out to Smithfield for the SMC 10Km. I knew this would be an interesting given my current milage and then I had to factor in the heat. My time was very slow 52:27, but I was happy all things considered.

Monday, 22 January

Katie came over to join me for a run. We did 6km along the beach. Operation Fairy Floss has shifted up another gear and a missed has been deployed, it's getting exciting. I finished the day with 30 minutes on the Elipitical Trainer followed by some weights and core work.

Unfortunately I went back to work today.

Tuesday, 23 January

I had long reps on the program today, 2 x 2km (9:28, 9:31), 1 x 1km (4:27). Felt pretty good during the drills and warm up today, but it was very humid. My times are still not were they should be but I am slowly starting to pick up again.

9 January 2007

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

10 January 2007

I meet the girls at Centennial Park at 6.00am for our mid week run. We all had shorter runs on our program today, but we unintentionally picked up the pace a bit. We finished strong with a few surges.

I then spent a nice relaxing day laying around the pool with a good book.

11 January 2007

Driving over to SWEAT I felt great, and was convinced I was going to have a good session. I was not disappointed. I have had a bit of slump lately, but I just consistently trained through knowing the sun will shine again soon. Even Sean gave me some positive feedback. We did a fartlek session, and my 5km time of 24:48 was well within the time Sean had suggested.

12 January 2007

I just did a nice easy run around home today, my goal was to stick to the pace my program suggested but I felt great. I ran 6.5km at 5.22/km pace and it felt easy. I came home very exited and told Blue Dog “I’m back”.

I finished off the day with a trip to the gym for a Yoga class, very good.

13 January 2007

Another nice easy run, just trying to keep the pace slow; as I was in for a big on the next day. I did 5.5km at 5:28/km in a headwind, but still felt pretty good.

14 January 2007

It was a big day out on Six Foot. Kit, Razor, Deanne, Blue Dog and I meet Sarge at Explorers tree. Kit and I were running from the start of Six Foot to Allum River and back to Megalong Road were the rest of the gang where starting there run. It was spectacular running down Nelly’s. When we arrived at Megalong Rd the rest of contingent were there ready to get going. We all ran to the river together and then Kit and I went on, and spotted a red belly black snake! When we got to Allum River we had “Sirens” moment it was great, the water was refreshing. As we got back to Mini-Mini, we were greeted by the rest of the gang, who decided to go on further. Just after Cox’s River I hit the wall big time. As Blue Dog came back to see if I was okay I replied “I have done some stupid things”. I explained I only had 1.5 sandwiches for the dinner the night before, we didn’t have enough food for the run and I had not slept well the night before. But I just kept moving and was very happy to get to the road. All up it was 36km, and a good lesson learnt.


Relay for Life

I previously mentioned I have entered a team in Relay for Life to raise money for Cancer research etc. To sponsor me or find out more information please click on the following link.

http://www.relay.cancercouncil.com.au/?2007/sutherland_shire_2007/happy_feet/54519.html

Cross Training

Even though I'm still on holidays I was out the door this morning at 6am for my run. I feel great, the legs feel fine, which is surprising given the beating they have had lately. My mother and I then did some cross training (aka shopping) which was a nice way to spend some of Blue Dog's hard earned while he was at work. Picked up some bargains, but I was very clever and got a nice suprise for Blue Dog, which distracted him from all my goodies :-). After such a hectic day as a "lady of leisure" I finished the day with Yoga.

The resurrection

Yes it has been a while since I have updated the blog. I have been tossing around the idea of not blogging, but it is a good training tool.

I suppose I should take the time to reflect on 2006 (better late than never)

Running

*5km PB
*10km PB
*Half Marathon PB
* City to Surf PB
* Sutherland to Surf PB
* Woodford to Glenbrook PB
* Balls Head Challenge PB
*completing my first Six Foot.

Personally
* Supporting and watching my husband achieve his goals.
* Establishing some amazing friendships (Thank You).
* Watching my father recover with sheer determination from a horrific accident a week before my Six Foot Debut.
* Caring and supporting my mother who was diagnosed with Cancer in July.

This year has been a pretty stressful year, but thankfully running has given me the outlet that I really needed.

2007

This year my running goals are going to be a little different, but my main focus at the moment is Six Foot .I have registered a team for the "Relay for Life" in April. My Dad has joined the team and is in training, I am very excited to be sharing this experience with him and my great team mates. (If interested I will post sponsorship details).

Whilst in the USA with Wayne (Western States in case you didn't know ;-), I hope to compete in some races which should be fun.

Training for 2007

Yes I have training very hard, but I will give a quick update.

Total ks for the week: 107km

Monday, 1 Jan: Black Stump
Tuesday, 2, Jan: Track & Body Balance Class followed by a swim.
Wednesday 3, Jan: Mid Week Long Run 18Km & Swim
Tuesday 4, Jan: Hills
Friday 5 Jan: Easy run
Sat, 6 Jan: Easy Run
Sun, 7 Jan: Lady Carrington Drive

The Resurrection

Yes it has been a while since I have updated the blog. I have been tossing around the idea of not blogging, but it is a good training tool.

I suppose I should take the time to reflect on 2006 (better late than never)

Running

*5km PB
*10km PB
*Half Marathon PB
* City to Surf PB
* Sutherland to Surf PB
* Woodford to Glenbrook PB
* Balls Head Challenge PB
*completing my first Six Foot.

Personally
* Supporting and watching my husband achieve his goals.
* Establishing some amazing friendships (Thank You).
* Watching my father recover with sheer determination from a horrific accident a week before my Six Foot Debut.
* Caring and supporting my mother who was diagnosed with Cancer in July.

This year has been a pretty stressful year, but thankfully running has given me the outlet that I really needed.

2007

This year my running goals are going to be a little different, but my main focus at the moment is Six Foot .I have registered a team for the "Relay for Life" in April. My Dad has joined the team and is in training, I am very excited to be sharing this experience with him and my great team mates. (If interested I will post sponsorship details).

Whilst in the USA with Wayne (Western States in case you didn't know ;-), I hope to compete in some races which should be fun.

Training for 2007

Yes I have training very hard, but I will give a quick update.

Total ks for the week: 107km

Monday, 1 Jan: Black Stump
Tuesday, 2, Jan: Track & Body Balance Class followed by a swim.
Wednesday 3, Jan: Mid Week Long Run 18Km & Swim
Tuesday 4, Jan: Hills
Friday 5 Jan: Easy run
Sat, 6 Jan: Easy Run
Sun, 7 Jan: Lady Carrington Drive

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

A Picture Speaks a 1000 Words.

Small Steps

This morning I got up nice and early and did a nice comfortable 6km along the shores of Botany Bay again. I have been sticking the grass as much a possible to avoid the concrete, but it is a very sandy surface which makes me work a little bit harder and keeps me honest. By the time I got home strectched, had a drink and stuffed around a bit, Blue Dog arrived home from work surprised that I had already been for my run. We enjoyed a nice breakfast together and then it was my turn to go and earn a dollar.

I have made a real effort over the past couple of days to take better care of myself with the goal to increase my energy levels. So far I have been very good. GOLD STAR!!!

Strategies

Last night Blue Dog and I were joined by fellow "Team Dog" crew member Sarge for a discussion on tactics and strategies for the C2K. The three of us then lined up for SWEAT this morning with one member feeling a little under the weather. We did an extended warm up and then joined the squad for the usual drills, strides etc. I did three fartlek laps of the lake which is roughly 4.4km, just taking a little easier than usual. We finished the session discussing our race plans for the Central Coast Half on the weekend.

Edit: I spoke to Sean about my visit to the dietician so there now expectations of bigger and better things. This is includes a revised program and some new expectations regarding pace etc. Now I am definitely going to have to do be very committed.

Monday, 27 November 2006

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

Tuesday, 28 November 2006

When the alarm went off I really had to drag myself out of bed, after making a coffee for Blue Dog and myself I decided to pull the pin on SWEAT and went back to bed and slept solidly for another 2 hours. Today was an unplanned but necessary rest day.

I had an appointment in the afternoon with my dietician. After a good chat and review of my food my diary we have found the answer to my lack of energy. I was really quite surprised at what I was doing to myself. I now have some homework and a plan to put my lessons into action.

Wednesday, 29 November 2006

Katie come over to my house this morning for a run. We were accompanied by Blue Dog who rode his bike along side of us. We only had 45 minutes on the program today so we started a little later so it was nice to get a couple more zzz's. By the time we got back to my house Blue Dog was there to great ice with an icy cold drink.

What the ....



Thursday, 23 November 2006

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

Friday, 24 November 2006

MY WEDDING ANNIVERSARY!!!!!

Blue Dog and I both had the day off work to celebrate our 5th wedding anniversary. We had a beautiful lunch planned so I did the right thing and went for my run in the morning. I just ran my local route and did 6km with an average pace of 5.20/km and felt quite good, which was a nice surprise.

Saturday, 25 November 2006

I went the CR 5K Challenge with the goal of just running the 5k slowly and enjoying the run back with everybody. I did a warm up with Blue Dog, and tried to decide what pace group to run with. I ran with the 28 minute group, which was only me. I felt okay, so I decided to just run comfortable and concentrate on my form and surprised myself with a 24:35 minute finish. This was a nice surprise given how I have been feeling the past week or more. Enjoyed a nice breakfast.

Sunday, 26 November 2006

With the Central Coast Half next weekend Katie, Ray, Kerry, and Belinda came to our house for a nice flat run. We did a total of 18.3km with average pace of 5:44/km which felt pretty good. Blue Dog cut this run a little short and come home and cooked us all a nice breakfast.

One Foot in Front of the Other

Monday, 20 November 2006

After a late night on Sunday with the girls, I suggested to Blue Dog we go over to centennial Park after work for a nice easy run. We a nice run just taking various paths and directions, we included a loop of Queens Park. It was a really nice way to end a hectic day at work. I have been pretty stressed with a lot of matters at work lately so it was nice to arrive home relaxed for a change.We did a total of 7.5km with a nice average pace of 5:45/km.

Tuesday, 21 November 2006

After a good night sleep I arrived at SWEAT feeling pretty good but during the strides I felt completely flat and felt like I had no energy or strength in my legs. I had 5 x 800 on my program but I really struggled to get through the reps. I figured rather than pull the pin on the session put in the best possible effort. I again felt really disappointed.

Wednesday, 22 November 2006

I woke up the smell of smoke, so I knew I would be in for another busy day work, so I enjoy my 90 minutes of me time. The usual group decided to just stick to the park today due to the heat to ensure we were close to water. Again it was another run taking various paths to ensure we reach our training goal. After a very quick stretch I had to get away, but I paid for this during the day. Everytime I got off my chair during the day I was walking like a little old lady. Everyone just shakes their head and ashes, "Have you been running again"?

Taking in the Sights at SMC

After finally catching up on some sleep and a day of relaxation on Saturday, I was looking forward to heading out to SMC. I had planned to run the half marathon as my weekly LSD, so I teamed up Kerry who had the same plan. We had a set pace in mind, but we were a little faster than planned, it reminded us of our run together in the '05 Canberra Marathon. We enjoyed a great run, and took in all the sights that SMC has to offer, and girls you would be surprised what is out there ;-).

After a nice relaxing day, I was then off to dinner with the CR/SWEAT/STRIDER girls for "Baby Shower" dinner. It was a great way to finish the weekend.

Checking In

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

Here's some photos from the GNW, I will load all my photos on CR when I get a moment.

Long Run

I drove over the Centennial Park this morning in my beautiful new car. I ran through the Park and headed towards Oxford Street and was shocked to find the number of people sitting in the pub drinking at 6.00am. I then headed towards Darling Harbour and after a particular incident realised it was probably not a good idea to be running in this area on my own early in the morning. I then ran to the King Street Wharf, Sussex Street into the Hungry Mile and then through the Rocks to the Opera House. I had stopped there for a couple of minutes so see if I could spot my father who knew I would be in that area at that time, no luck. Then into the Gardens and past my favourite spot "Lawn 32", the lawn where Blue Dog and I got married. Made my way back to Oxford Street, into Darlinghurst and then back to the Park to finish a shorten lap of the inside loop. In total I ran just 21.6km with an average pace of 5.26/km. I was really happy with my run, given I had a hard hill session yesterday and no company to keep me honest.

What am I Wringing About?

Katie, Ray, Blue Dog and I arrived nice and early, so Blue Dog suggested we do a warm up through the "woods" today to get him in the zone for GNW. I was lagging behind in the beginning feeling pretty ordinary again today, and was a little apprehensive about the 10 laps of Wild Wally on the program. By the time we on the start line, I was a little worried. By the time I had finished the third lap I felt like crap, Sean asked me how I was going, I just shook my head. I kept going and trying to remind myself to lift my knees higher on the up hill, something Sean always reminds me of. Towards the last few laps I lost count, so I had to keep an eye on Katie to know when to finish. I finsihed the 10 laps in exactly 24:00 minutes. Now the big shock of the day, after checking the stats, this is a 27 second PB for Wild Wally. Now I'm smiling.

In effort to address my issues with my diet and weight, I visited a Sports Dietician on Tuesday, who has given me some great advice, structure and a new focus.

As for the next few days my training is going to be a little scattered, I will be crewing for Blue Dog in GNW so I will have to try to fit the training in around my crewing commitments.

Captain Cranky Pants

Tuesday, 7 November 2006

When I arrived at SWEAT this morning poor Katie and Ray asked me how I was so I let them know; it's all work stuff that shouldn't get to me but everyone has their limits. I had 4 x 1km reps this morning, and my usual shocking form was still present, again I had no energy and my times reflected this. I even forgot to write them in the squad training book, maybe I just wanted to forget them. I had a bit of chat to Sean about my current form and he made some good suggestions and comments. I still walked away from the session feeling disappointed.

Midweek fun with the Girls

Wednesday, 8 November 2006

This morning I met Katie, Kerry and Becky for a mid-week run. After some discussion we decided upon an alternative route for our midweek run, as you can only do so many ks around Centennial Park. We ran down to Rose Bay through Double Bay and back to the Park, founding a nasty hill. It was enjoyable and the variety was great. Today's run was a little shorter than usual, only 13km.

Wind Warriors

This morning I woke up the sound of the wind and rain, and thankfully had arranged for Katie to meet me my house nice and early otherwise I may have hit the snooze button a few times. Monday’s are usual my rest day, but I won’t to speak to Sean about increasing my training to 7 days a week.

Katie and I headed down to Botany Bay. Katie pointed out the rain in the horizon which ended on top of before too long. After 5ks we turned around and were confronted by a strong head wind, we were very thankful to turn into my street that provided protection from the wind. We ran just over 10km with an average speed of 5.36km/hr.

Saturday, 4 November 2006

Getting ready for the Striders 10k I was pretty excited thinking it was the last race of the 2006 season. I had no real expectations of time, just to run the best I could (as usual). Blue Dog and arrived nice and early to meet the SWEAT clan for our warm-up, drills and strides. By the time I got the start line I was drenched with perspiration, I found the conditions quite humid. It was again another huge crowd which took a bit of negotiating to get through at the start but after about 500 metres I found a clear running path. I kept focused on Katie’s hot pink hat throughout the race. I felt pretty flat through the race, but ran as hard as I could and finished in 50:17, which is way off what I have been running lately, but it was the best I could do on the day so I have to be happy with that.

I then enjoyed a very nice post race breakfast, which unfortunately I had to cut short. I then headed off to my parents place. While I was doing their house work, my father was conducting some research for a shopping trip, a new car. He found a couple advertisements, made a couple of phone calls and we headed off to do some serious negotiations. He did very well; I pick up a brand new Hyundai Getz on Thursday for an amazing price. We phoned Blue Dog (who was at work) to let him know what his hard earned had bought. Blue Dog was very appreciative of my father's negotiations skills and happy with the purchase.

Sunday, 5 November 2006

I met Katie, Ray, Kerry and Deanne at Bronte for our long run. We choose this location for something different and a good excuse to view the “Sculptures by the Sea”, that were really good. However, I don't always understand the artist's impression but I can appreciate their hard work. Speaking of hard work, I think we did manage to find every hill in the area (groan), and then the journey home was in a strong head wind. Overall it was a really great run, but one I was happy to finish. My energy levels just don't seem to be at their usual standard at the moment. In total we did 20kms in a little over 2hrs, slightly slower than our usual pace, but we had to soak up some culture for the day.

My Local

For something different Katie and Deanne met me at my house this morning for our run. We ran down to Botany Bay (approx 1.3km) and along the waters edge. It was a nice comfortable run, we almost forgot we had to turn around. I felt really good this morning, but did notice the humidity is starting to creep up. We we arrived back at my house and were greeted by Blue Dog with some ice cold drinks. In total we ran 6km with an average pace of 5:52/km. Definitely feeling nice and fresh with the easy week so far.

I'll be running the Striders' last 10k for the 2006 season tomorrow. I haven't got any big plans but to just enjoy the run.

Wednesday, 1 November 2006

Both Blue Dog and I had the day off work, so I convinced him to come and join me and the girls for our mid-week run at Centennial. We all have an easy programs this week, so it was just a a leisurely run throughout the different paths and fields. We stopped to inspect the new plants in the garden beds around the lake, and I discovered a statue that I have never actually looked up to see before. We did a total of 7km with an average pace of 5:52/km. It was nice to go home and have a nice breakfast together and share the day together. Blue Dog did tell the girls we were going to have a romantic day together; but buying a lawn mower, housework and gardening is not my idea of romance ;-).

Thursday, 2 November 2006

Again the program called for a relaxed session. I had 2 x laps, 1 x lap of the lake. I went around the first lap in 7:06, Sean then instructed me to pick up the pace in the second. Becky and I worked together on both laps, and finished both laps in 14:01. After a short recovery run it was then time to start the last lap. Again, we were reminded to take it easy if racing on the weekend, I just kept the form good and focused on Katie's cap (still no ribbons) ahead. I finished in 6:56. Finished off with a nice cool down.

Inspired by Katie and after many months of consideration I have finally decided it's time to get a new(er) car. I've had my little car for 13yrs now. Finances are all sorted, I've got my father ready and we are off shopping on the weekend.

400s

Whenever I read my program and see 400s I know I am in for a tough session, so I arrived early to and did a decent warm-up. By the time Sean had us lined up for our drills and strides there was a huge crowd there today, the squad has had a growth spurt. After Sean explained the track to us, I lined up for 10 x 400s. After the first couple Sean suggested we back off a little to ensure we put in a big effort for the last two, I took his advice. My times were; 1:43, 1:41, 1:44, 1:46, 1:46, 1:49, 1:49, 1:49, 1:41 and 1:38. My previous session of 400s was only 8 reps, but today's slowest reps were the times of my fastest reps for the previous session. So I was very happy. I finished with a nice cool down lap around the lake.

A Great Weekend with Great Company

Saturday, 28 October 2006

I made my way over the CR 5K Challenge with plans to run 5ks out and back. My legs were feeling so much better but not 100%. I did a warm-up with Deanne and then made my way back to the start with no real idea of what time I would start. I then decided to ran/pace Lorna (aka The Owl). We headed off in a really strong head wind and I tried and act as Lorna's wind break. The fourth kilometre was a little kinder and Lorna finished strong with only 2 seconds off her PB. I am sure a new PB will be recorded next month. I then enjoyed a nice casual run back to the start.

I didn't hang around for breakfast, as I had made plans to do my regular cleaning chores at my parents place followed by some retail therapy with my mother. I even managed to knock over half of my Christmas Shopping.

Sunday, 29 October 2006

I met Katie, Kerry and Deanne at the STAR for a change. We did a DIY route and found a few interesting places. In our search for a toilet we stumbled across Quarantine Park (Concord) which had a number of old stables; very interesting. It was a really enjoyable run, at a nice comfortable pace 15.6km at an average pace of 5:46/km. There was lots of chatter and laughter.

After a nice day spent at home for a change with Blue Dog, I met the girls and Ray again in the afternoon and saw "Little Miss Sunshine". It was sensational.

I had a ball......

Saturday, 28 October 2006

I made my way over to the CR 5K Challenge with plans to just run 5k out and back at no cracking pace. I did a bit of a warm up with Deanne and discussed starting times with a few of the players. Lorna (the Owl) was heading off with the 28 minute group so I offered to run with/pace Lorna. There was a terrible headwind around the Bay this morning so I tried to act as Lorna's wind break and promised not to break wind :-). Lorna hung on and put in a great effort and finished 2 seconds off her PB, which I am sure will be broken next month. I then enjoyed a nice leisurely run back to the start.

I did not hang around for breakfast, I had to head off for a nice day of retail therapy with my mother. I actually knocked over half my Christmas shopping.

Sunday, 29 October 2006

I meet Katie, Kerry and Deanne at the STAR this morning for a change. We didn't bother taking a map as we were familiar with the area. It was one of those great runs, chatting about the silliest things; we can really keep ourselves amused for hours. We took a few different routes and come across some amazing places today. I was happy with the run, my knee started to get a little sore where I fell on it last week, but the ITB issues seem to have disappeared now that the quads a feeling normal again. We ran a total of 15.6 km with an average pace of 5.49/km.

I finished off a great weekend with a movie. I meet girls and Ray latter this afternoon and watched "Little Miss Sunshine". It was fantastic, very funny.

Update

Thursday, 26 October 2006

I felt pretty good when I got out of bed and I even managed to get into the car in a relatively normal manner, but when I arrived at SWEAT I had to walk down the slightest bump, I cannot call it a hill, quads let me know how much they hate me again. I did a warm up with Katie at much better pace then the past couple of days. It was then time to head to the hills.

I was feeling about unsure of about the Wild Wally session this morning have no idea how my legs would handle the down hill section. I did 3 reps (relaxed), thinking that all I had on the program ( I actually had four when I checked last night). My times were 3:38, 3:28, 3:27. My left ITB was a little tender when so I will have to give it come TLC over the next couple of days.

Friday, 27 October 2006

I meet Kerry, Becky and the very pretty Katie this morning. Katie had a pretty pink flower in her hair today. We'll have her in hot pants next. My legs feel normal again, although I am sure my stride is still showing some effects. ABC Radio was telecasting in the Park today. Kerry did suggest I approach the microphone and share a little story about running and dogs, but I refrained. We did a few random tracks in the Park and finished with a total of 6km with an average pace of 5.37/km. Drove off to work feeling on top of the world.

I only had an easy 30 minutes today but I still be the girls to keep them entertained with my current running technique or lack off; and to get to work early for a meeting. I think this was probably one of the slowest runs I have ever done, and I am thankful the Katie, Kerry and Belinda were happy to keep Bec and I company. Once Bec and I finished, I tried to do a few streches but even my scabby knee reduces my range of movement.

Katie and Kerry my next goal should be stay upright in my next trail race.... Thanks girls.

Walking on Egg Shells

I got of bed this morning with a severe case of DOMS and questioned my sanity when getting dressed for SWEAT. When we arrived Katie and Ray inspected my damage from the weekends fall and filled them in all the news from the weekend. Thankfully Katie had the patience to stay with me on the warm up that was very slow. Sean asked my how I was feeling, and I did notice the strange look he gave me when I said even my biceps were sore. Lets just say the drills were very interesting and I kept most people amused however I started to loosen up with the strides. I had 3 x 800 (relaxed) on the program today. My reps were 4:12, 4:02, 3:56 so I was really happy to notice the improvement with each rep. I was then instructed to do a short cool down. In total I ran 8km on very tender legs but feel so much better for it.

A Good Result :-)

Friday, 20 October 2006

I met the girls and Ray for a nice easy run around the Park. It was nice and comfortable, with lots of chatter and a stop by the lake to check on the progress of the geese. Felt really good throughout the run and legs felt great, so I was feeling pretty confident about the Bulls Head Challenge, but I said the same thing last week and had a shocker at Fitzroy Falls.

Saturday, 21 October 2006

Blue Dog and I had a bit of sleep in and then got our gear together for our road trip to Canberra. Once we found some accommodation and had some lunch we set off for an easy 30 minutes. It may have been easy for Blue Dog, but our average pace of 5:16/km. I did explain the pace was a bit quick considering I had a race tomorrow, however I was assured it wouldn't hurt me ;-(.

We then meet up with a few CRs for a pre-race dinner.

Sunday, 22 October 2006

Bulls Head Challenge

Blue Dog and I arrived at the race HC pretty early, actually we were the first runners to check in. After a few minutes other runners started to arrive and the Brindabella runners were bused to the start. This left me with 3hrs to fill in before my bus arrived, but the time went pretty quickly. Before I knew it I was on the bus, sitting with my SWEAT buddy Becky O, who has some big plans for next year. By the time we arrived at the start of the BHC, the front runners were coming through which was very exciting. Our race was delayed by 10 minutes due to the late running bus service. Did the usual "ready, set, go" and we off and racing. Shortly after the start, I saw Blue Dog running towards me, so we have each other a "high five" and kept going. My first couple of ks's were very quick, but I felt pretty good, so I just kept going rather than hold myself back. After about 4 or 5ks into the race we had a sharp left turn. As I took the bend I lost traction, and could feel myself falling but knew I couldn't stop it, so I just tucked my arms and let happen. After a slide and a roll I was back on my feet feeling a bit sore. I just relaxed myself and kept going. After about 13 k's I could hear Blue Dog approaching. He reckons I put the pace on when I saw him, because it took him a while to catch me. I suggested it was tactic I was using to push him a little harder. He eventual caught me but I kept him in sight for the next 5ks. I just kept pressing along, and welcomed the cool water at Vanity's Crossing. Finished in 2hrs 21 mins. 29 minute PB.

I met up with Blue Dog and Becky and we walked down to the river to join everybody else soaking a beaten up legs in the cold water. I am now nursing a few scratches and a swollen knee, but at least I'll have the scars to remind me of a great day out.

A Fresh Start to the Day

After the usual warm-up, drills and strides it was over to the lake for a tempo session. Sean had us all allocated into groups with a set pace and time per lap of the lake. I was in the 5min/km group (7.15 per lap) but I only had 3 laps due to Sunday's race. The idea of the group was to work together and then work harder on the last lap. My group set off and ran the first lap in 7:04min, and was instructed to slow down (nice change), so we backed off a bit on the second (7:12min). Becky and I then worked together on the last lap (6:54min). My average pace was 4:53/km which was good and it felt comfortable. We then did a couple of laps of the 1km loop for a cool down.

When I got to work I jumped in the shower only to find there was no hot water, it was freezing. I was later advised there was hot water two floors above me I should have run up there. I explained it's probably not a good look running through the corridors of with just a towel wrapped around me. I think I need to find some sun to warm up now ;-).

Mixing it up

Yesterday was a self imposed rest day. My mother started her chemotherapy yesterday so I accompanied my parents to provide moral support.

This morning I only had 30 minutes on my program, but I was feeling a little guilty about missing yesterday’s session, so I decided I would run for an hour. I had bit of sleep in and run along Botany Bay, rather then getting up early and driving into Centennial Park. Blue Dog decided he would join me, which was nice as we seldom run together. It was just a nice comfortable run, after 30 minutes I turned around. Blue Dog kept going as he had a bit longer on his program. I retraced my steps and actually managed a negative split; I had to run past home for a couple of minutes to get the full hour in. I averaged 5:26min/hr.

This afternoon I will go the gym for my strength session and a swim.

My Head is in a Spin

After reading Clairie's blog I felt inspired to do something I haven't done in a while, a Spin Class. I forgot how much I enjoy these classes, so I will have to make an effort to include it in my training routine. I put a solid effort into the sprints knowing I'll have to miss my track session at SWEAT in the morning. I also did a few weights and some core work. Walked out of the gym feeling fantastic.

Weekend Adventures

Saturday, 14 October 2006

Another earlier start to the day, we arrived at Fitzroy Falls welcomed by the heat and the usual crowd of runners. After getting ourselves organised I gave Blue Dog a kiss for good luck and watched the marathon runners run off in the wilderness. I then went and lined up to use the toilet, which is an unsolved mystery. Why do people take so long? After assuring Katie and Deanne that the course was really good and only one slight hill, after our warm-up on the course we discovered that my memory of the course was vague. My 10k race was a shocker. I have not even bothered to look at my splits. I am even embarrassed to say, but for my crap run I picked up 3rd in my age group. When I heard my name being called during the 10k presentation, I actually thought I had won a lucky door prize.

Spent the afternoon cheering the marathon runners home and then enjoyed a nice picnic thanks to Katie and Deanne.

Sunday, 15 October 2006

I finally made it out to SMC. I had a 2hr run on my program at 6:00min/km pace, so my goal was run the half marathon in 2hrs. I just took off nice and easy and just concentrated on my own run, not wanting to get caught up in racing. So I just cruised around the course on my own and had a great time, I had a number of people offer words of encouragement, but I didn’t want to let them know it was only a training run. In the back half of the run I found I felt really strong on the hills and managed overtake a few runners. I just concentrated on my form, keeping relaxed and not racing. I finished in 1hr 55mins flat; my average pace was 5:27/hr so I was really happy to put in a good solid training run. We hung around for a while then went to my parents place.

After doing all the housework at my parents place, I say down and had a chat to my Dad. He asked my how far I had run, and I replied, “I’ve done a half marathon today”. He was surprised and asked about my running times; hopefully one day Striders may have a new member.

Friday Fever

I woke up this morning very happy it was Friday and excited about the weekend ahead. I have had a pretty stress full week due work and some further complications with my mothers health. I met Kerry, Deanne and Katie this morning for a nice easy run around Centennial Park via the lake to monitor the development of the geese. It's amazing how much they grow overnight. We ran 6.4km with an average pace of 5:58/km.

I'm off to Fitzroy Falls tomorrow to run the 10k and I am feeling pretty confident in improving on last year's time, but I'm really looking forward to a day out in the sun with friends.

BTW I can happily report I have not had any alcohol for 11 days (almost a PB).

Relaxed

Blue Dog and I arrived nice and early for SWEAT this morning so ran the inside loop of the Park for a warm up, and I showed him the baby geese we admired yesterday. This morning we had Fartlek and I those words I love to see written on my program "relaxed". This week I decided I will take the relaxed option given I am running the Fitzroy Falls 10km on Saturday and I want to have a good race, last week a ran a little too hard on my relaxed day leading up to the Striders 10k. After receiving our instructions I was off, just concentrating on my form and keeping my body relaxed. I had three laps of the 1km circuit, according to my Garmin which measured it a little longer, my average pace of 4.53/km. I then did a nice cool down around the lake with the GBH boys.

Flexibility

10 October 2006

I arrived home on Monday evening and confronted Blue Dog with my dilemma. I had a very important meeting scheduled early on Tuesday morning regarding a restructure that impacted on my position, and possibly my ability to continue SWEAT and my regular morning runs. So I decided not to attend SWEAT to avoid arriving late to my meeting. Anyway the outcome was good so I'm happy. I arranged to meet Katie and Ray after work for a speed session, which then become an 11k run. There was not speed left in our legs at that time of the day. Katie and Ray gave me a tour of their local area, and we laughed when I realised I was near the Como Pub and had been there before. Blue Dog has definitely shown me the sights of Sydney. I now understand why Katie powers up the hills with such ease, their local area is definitely not flat.

11 October 2006

This morning there was only a small group of us for our mid week long run, Katie, Kerry and myself. We ran the usual outside loop of the Park and then went to the Park taking any direction and path to ensure we achieved our daily target. It was perfect running conditions and the company was great. It's always amazing what we chat about and the answers with come up with for life's daily issues on these runs. I know it keeps me sane. We stopped at the lake to admire the little baby ducks, they were so small a couple had difficulty walking. I started to feel tired towards the end of the run this morning and was pleased to finished. We ran a total 16k at 5:42/km.

7 October 2006, Striders 10km

After a rushed start to the day having to pick Blue Dog up from night shift we made our way out to Homebush. Quickly registered and rounded up the troops and we snuck off to do a bit of a warm up, drills and strides. We then jogged back to the start to find a huge crowd. I went out a little too quick in the first couple of ks and debated if I should slow down or just try and hold on. I took the second option, probably not wise. I spotted a few people as targets and kept thinking "I don't get out of bed at 4:30am during the week for nothing". My legs felt like jelly and I started to sound like a steam train. By the time I got to the bridge towards the finish I started to heave at least four times, which pissed me off as I only had 50 metres to go. Anyway I finsihed in 48:10, one second off my PB, but very disappointed. Blue Dog has tried to convince me I had a good run, but it hasn't worked.

8 October 2006

I had an 2.5hrs on my program today, so I arranged to meet Deanne at 6.30 to get my extra half hour in and allow Deanne to get away early. It was a really slow start and I could feel the effect of yesterdays 10ks on the legs so we just took it easy for the first couple of ks to allow the legs to loosen up. We then met Katie, Kerry and Rachel at 7.00am. Just as we were about to get away Ellie80 and Jen-Runs popped over to say hello. We did various laps and tracks of the park and returned to our meeting point at 7.30 to allow Deanne to get away, little did we know we were being followed by Blue Dog. We continued to use our imagination around the park and said good bye to Rachel, leaving Katie, Kerry and myself to continue. Towards the end of the run we could notice the heat and I was started to feel tied. We stopped at one point to have a look in the pond, but then decided to move and get the run finished. Stats: 25.45km, average pace 5:54/km, exactly what the coach had ordered.

When we finsihed we drove to Clovelly for a breakfast and a refreshing swim.

Relaxed and Easy

I met Deanne and Kerry this morning for a nice easy run around the grass at Centennial Park. After feeling pretty tired it was really nice to just cruise around and chat with the girls. We did 6km today with an average pace of 5:51/km. I can safely say I'm over the my cold I had last week and running niggle free, which is great. I have started to think about my race plan for tomorrow's Striders 10k. After a pretty hectic week (working, training, etc) I will be looking forward to a nice relaxing night.

Long Reps

I arrived at SWEAT this morning with a goal to redeem myself after my horrible effort on Tuesday (My name is Bernadette Gregory and it's three day's since my last drink..... wrong group). I did a couple of laps of the 1k circuit with Katie as a warm up which I really needed as I was a little tender from last night's weight session. We are still not allowed on the oval, but we manage to sneak our drills and strides in before heading over to the lake. I had 2 laps followed by a recovery and then another lap. I really put in an effort this morning and tried to concentrate of my form whilst running into a head wind towards the other side of the lake. My times were 13.29 minutes (4.39/hr) for 2 laps, followed with 6.29 minutes (4.27/hr) for 1 lap. I finished feeling really pleased with myself and a grin from ear to ear.

A great start to the day!

Met the gang at 5:15am in our usual place this morning feeling so much better than yesterday. And I am happy to report I declined all Blue Dog's offerings of alcohol last night, declaring 6 Foot is only 6 months away........ it's time to get serious. We ran the usual outside loop and then into the park for a couple of laps around the lakes, checking out the bird life. Towards the end of the run we spotted Sean heading the opposite direction, and he gave us the usual words of encouragement. When we finished the Kerry and Horrie questioned me about the pace suggesting I took them out too quick, so this no alcohol policy works :-). We ran a total of 13.5km with an average pace of 5.36/km.

Self Inflicted Pain

Blue Dog and I had Team GBH BBQ on Monday afternoon, so I decided to drink far more than I should have. Needless to say, I arrived at SWEAT feeling pretty crappy. I did a warm up with Katie and felt okay, but by the time we did the drills and strides I knew I was in for trouble for the 800s. I got through the first three okay, but on the fourth I started to heave and did the best I could to hold my stomach together. I was happy to get through the 6 reps. Times were 3:27, 3:25, 3:27, 3:24, 3:29, 3:32 not too flash but at least I got through it. I then ran to work for my cool down, give me a total distance of 14km.

A Hectic Weekend.... And Some Running

29 September 2006

I had to be at the airport so I was out the door at 5.00am to squeeze in a one hour run. I ran along Botany Bay. It was beautiful watching the sunrise and watching the day come alive. I hadn't run along this route since April, so it was really nice.

Later in the afternoon, I went out to my sister's house and I was very excited when I walked out of the shopping centre and could see the Blue Mountains, unfortunately she could not understand my excitement. Perhaps she was preoccupied with her pending wedding.

30 September 2006

I had good intentions of going out for half an hour before we had to start getting ready, but I just did get a chance. Although I did a bit of rock climbing later in the day. The photographer insisted the bridal party climb up some rocks, apparently perfect backdrop for some photos. So I kicked off the shoes raced up the rocks and waited for everyone else ;-).

1 October 2006

In between a big breakfast and a Grand Final BBQ, Blue Dog and I snuck out for a run. I had 2hrs on my program and he had 30minutes. I had done a few extra ks during the week knowing that I may struggle to fit my long run in, so Blue Dog and I compromised on 1 hr. My sister's house is very close to the M7, so we ran along there for 32 minutes (Blue Dog's suggestion ????) and then turned around and ran home. I must say it was probably one of the most boring runs I have done, everything looked the same, so I don't think I'll be lining up for the marathon along this course. We picked up the pace a little on the way back and finished in just over 1 hour. A total distance of 11.5kms.

Wild Wally

I arrived nice and early again this morning which gave me a chance to have a decent warm up which was definitely needed, by lower abs were about tender from the core work I did the other day. I settled into a nice warm up and felt pretty good by the time we headed over to the hills for a session of Wild Wally. I had 7 reps on my program today, which the most I have ever done. I should point out in a previous post I confused my 10 laps of Big Bertha with Wild Wally ... dooh. We started almost at the top of hill today, so we could finish each rep with a longer hill sprint. I didn't want to go out too hard and crash before the last few reps, but I did try and keep them consistent. Sean offered me a few tips to correct my form on the up hill. Something else I will now have to concentrate on. My reps were: 3:22, 3:20, 3:19, 3:18, 3:19, 3:14, 3:12(PB), I actually My did a total of just over 4ks today and feel good.

I have to juggle my training a little of the next couple of days with my sister's wedding on Saturday. Sean did suggest I squeeze in a run between the service and the ceremony. As a bridesmaid, I don't think my sister would appreciate it. I think I just sneak out before everyone gets out of bed.

Midweek Party....

We had a huge crowd this morning; Deanne, Kerry, Kulinda, Becky, Horrie, Belinda and I, with Katie meeting us for the second lap of the outside loop of Centennial Park. There were a few spots of rain when we first started but pleasant breeze to keep us cool. I could notice the humidity level was slightly higher than usual. I had to have a loo stop after the first lap, so I had to increase the speed a bit to catch up with the rest of the group. We finished with a nice lap around the lake checking out the progress of the ducklings. Total distance for today's run was 16.30km with an average pace of 5:43/km. I felt so much better this morning, the cold is still lingering but I felt more energised. I arrived at work this morning feeling really good knowing that most people have struggled to drag their sorry butts into work and I have already ran 16km :-).

After a couple of days off I went to the gym last night and did 25 minutes on the elliptical trainer, followed by some weights and core work. Once I finished my session I waited for Blue Dog just enjoyed people watching. There is always so much to keep me amused at my gym..... It's fully sic.

This morning Blue Dog and I arrived at SWEAT very early, I think I was very eager to run again. So it gave me the opportunity to do a good warm up. We are not allowed to use the oval at the moment, but we were very naughty and did all our drills and strides there before headed over to the lake for our reps. I had 4 x 1ks this morning, but this was amended to 2 x 1200 (5:35, 5:43), 1 x 800 (3:33), 1 x 1200 (5:40). I didn't push too hard today due to my cold. During the 800m rep my legs felt like they had no strenght. Just for something different I ran from Centennial Park to work today for my cool down. I completed a total of 14.3kms today, so I feel like a runner again :-).

I have not done any exercise for three days now due to my cold, which I believe may now be on the mend. But it has been a hectic few days. On Thursday evening Blue Dog and I met some of his old school friends for dinner (very late night).

I did not go into the office on Friday, after my boss sugessted on Thursday I work from home (you don't have to tell me twice). Now usually I would go for a run and head the gym, but I was just too sick, after blowing my nose, coughing all day and even vommitting I didn't even feel guilty for missing my training session. We went to the Fire Brigade Ball (photo) that evening, I was pleased I made it through the night.

Saturday, we had a Kitchen Tea I organsied for my little sister and Blue Dog did the right thing and went and had a few beers with the groom-to-be. I had another rest day and gave SMC a miss this weekend. I decided it was best to just rest as I really need to get rid of my cold and not keep pusing myself.

I arrived at SWEAT this morning with my sore throat and husky voice again. After the warm up, and drills I had a chat to Sean about my program for the day. I was feeling really flat and just seemed to have nothing, he suggested I just take it easy. I get a bit pissed off having to modify my program, but I know I need to listen to my body. After my first lap of the lake with Kerry (Roses) I decided to call it quits. Sean reassured me it was a good idea and then suggested I do two more laps of the lake as a cool down. It was probably one of my worst training sessions, but at least I managed to do something.

Midweek

I woke this morning with a sore throat and a sexy husky voice, too bad Blue Dog wasn't home. Got everything ready for the day at work and just as I was about to head out the door and I vomited. Shit I had to meet the girls in 20 minutes and I'm conducting interviews at work today... I cannot be sick. I arrived at Centennial Park at the agreed time of 5.15am to meet Deanne, Kerry and Kulinda. We set off at a nice easy pace, given that we had 90 minutes on the program and we we're still a little fatigued from Sunday. We had a nice breeze to keep us cool, but you could really notice the warmer temperature. We ran a total of 15km with average pace of 6km/hr, for once we actually stuck to the recommend pace. To be honest I couldn't have pushed it any harder today and I was very happy to finish.

My next big race is the Balls Head Challenge. I ran this last year but only treated it as training run. So this year I am going to race it. I have been studying last years splits and the course profile and have set myself a bit of goal time. So I will also need to focus on my strength and core work over the next couple of weeks.

Modified 400s

It was back to the track today for some speed work. I was still feeling a little tender so I had no expectations and was worried that the mind may have been willing but the legs may not want to play. I did a decent warm up this morning followed by the usual drills and strides and started which greatly helped. I have never done 400s at SWEAT before so I was a little unsure of pace and given that I had 8 reps on the program I didn't want to die after the first two, but I think I did. By the time we got the 7th rep we were approached by some rangers who were yelling us to stop and advising us not to run on the oval which mad the rep interesting. Anyway Sean didn't want to disappoint us so we moved towards the lake and completed the last 2 reps. So in the end I ran 8 x 400s plus one extended 400.

My 8 reps were; 1:46, 1:47, 1:48, 1:48, 1:48, 1:49, 1:53, 1:51. Yep, I faded :-(

Sydney Half Marathon

I was feeling very relaxed about today's run and my plan was to just enjoy it and improve on last year’s time. I was not aiming for a PB which I set at the Gold Coast half this year. I arrived nice and early and spotted a few of the regular faces, I was really pleased to see Katie and Helen so I could wish them well. I only found Deanne when I entered the start area which was really good. We had a really good start and I was conscious not to stick with Deanne based on her goal time, as I knew it would be way too quick. Half way across the bridge I heard the familiar voice of Redback saying hello as he went past; I am beginning to think he's getting a kick out of passing me ;-). It took me a while to settle into a good pace, as I was little too quick initially and I was aware the back half of the run had a few hills. I really enjoyed the section out towards Lilyfield getting to see all the familiar faces. At the 19km point I started to feel a stitch in my lower stomach so I backed off for about 300m to recovery. It was great running down the Cahill Express Way seeing the Cheer squad in full swing and to then turn the corner to find Bec and Jackson cheering. I finished in 1:47:52 which is only 5 seconds off my PB, I was stoked.

After catching up with a few people in the recovery village Deanne, Ali and I then jogged back to meet Katie and Helen. We were lucky enough to see the winner's taking on the hill towards the end. They were pretty graceful. We stood and cheered the runners for a while and I was worried that I would be stiff and slow to run the last 5ks with Katie. I saw Blue Dog flying past and I was amazed by his strength yet again, he looked great. We then spotted Helen so Ali left, leaving Deanne and I anxiously waiting for Katie. When we saw her turn the corner we gave her a big cheer. It was a great experience running with Katie and watching her achieve her goal, we just tried to keep her cheerful and focused and I had to remind her that a marathon is 42.2km.

Overall it was another perfect day and I was lucky enough to share the experience with some many great people.

32 minutes......not 30 or 35

Today was an easy 32 minutes, Sean did laugh when we discussed this the other day, he suggested my program down to seconds soon. Just for something different I ran around Kogarah Bay to Carrs Park and back. It was another run that I struggled with my pace, again I was a bit too quick. I ran past a junior cricket game will all the parents settled in for the day, I secretly thanked my lucky stars that I would never have to waste my Saturday's doing the same. Finished the run with nice little hill, so it was definitely good preparation for tomorrow. Getting very excited now.

Still is Still Moving

Today was another very easy paced run of 38 minutes, and I almost got the pace right. After a long day at work conducting interviews all day it was really nice to go and for a run and clear my mind and get some fresh air. It was another run when I had to continue to remind myself to slow down, I was feeling good and my average hear rate for the run was 133bpm so I was definitely doing it easy, but still too quick! Just hope I get my pace right for Sunday :-)

Final Preparations

13 September 2006

I just had a nice easy run, I was instructed to go "very slow". I did try to stick to the slow pace, but I couldn't. My average pace of 5:44/km felt like I was standing still. I did my local Kogarah Bay run with has a few inclines (definitely not hills) and just kept the pace consistent. I ran past two male runners who commented on how fast I was, I didn't dare tell them I was struggling the go slow concept.

14 September 2006

Blue Dog and I were comparing our programs last night and we both had 10 laps of Wild Wally scheduled for today. I assured Blue Dog that we won't have to do 10 laps, Sean would probably just get us to do 6 at the most with Sunday's races. I was wrong...10 laps. My goal was not to go out too hard and stay relaxed focusing on my form. In the last couple of uphill reps I could feel my legs burn but I managed to finish the session in 24:27 with a Wild Wally PB. When I finished Sean commented on how fit I am looking, those sort of comments are always well received from the Coach.

Final Preparations

I was very pleased to walk outside this morning to find it wasn't raining, and when I arrived at this morning the oval was not under water. After a bit of a warm up and comparison of our new programs Sean has recently distributed it was straight into the drills and strides. Us co-ordinated girls (not) decided it is best to stick to the back and during the drills and watch the experts demonstrate their great form. I know why we are runners and not dancers. This morning I had one long rep followed by three shorter reps on the program. My first rep was 2.2km which I ran with the aim of not going out too hard and respecting the fact it was a longer rep my time was 10:16 minutes. I then lined up for 3 x 600s (2:40, 2:38, 2:35). I have never ran 600m reps before and I was little unsure of my pacing, but I managed to increase the speed on each one so I was happy. I did notice during my second 600m rep my legs felt like jelly which is probably a result from last night's weights. Definitely and air of excitement this morning with everybody focused on their Sunday race.

Monday's are still rest days but not completely, I have to do a strength session on the program. I went to the gym this afternoon for do some weights and core work. Unfortunately it was peak hour, but I still managed to use all the machines and equipment I wanted. Funny most of the males at the gym all have chicken legs and are only interested in "chest mate", so I always manage to get through my routine without having to wait too long. I managed to increase my weights today, but I was still a little conservative knowing I have the half marathon on Sunday. I must say I always find the "people watching" amusing and I walk out feeling fully sic.

Hens Weekend
(my sisters Allison, Joanne (bride-to-be) and yours truely)

This weekend was one of the rare weekends that disrupted my running. But it was my baby sister's hens weekend in the Hunter Valley, and as one of her bridesmaids sometimes you have to make sacrifices. After a full day of tasting I managed to squeeze a 6km run in before we all went out for a night of "disco". As you may have guessed it was fancy dress, so I wore my most "fancy" dress (isn't pretty). I did however manage to cross train on the dance floor.

I had planned on doing my long run when I arrived home, but after a long night and doing the house work at my parents place on the way home, I have decided to do something a rarely do miss my LSD.

Some good news. Blue Dog has been accepted for Western States 2007, so California here we come.

Happy Birthday Blue Dog

Today's is Blue Dog's 48th Birthday so I had a half day of work so I could home early and spend the afternoon with him. We went for a nice easy run, again greeted with horrible headwinds. We just did a nice easy run around Kogarah Bay and Botany Bay. It was a total distance of 7.4kms with an average pace of 5:16/km so it was a pretty decent pace for an easy run but it felt good. We then came home and went to the gym. I enjoyed a really good weight session without the usual peak hour crowd. I finished the session off with a some core work and streching. Perfect day.

The body is feeling pretty good, no niggles so I will have to start thinking of my goal time for next week's half and my race plan.