Who put that lake there???

Today: 17.5km
Week: 33km
Month: 246km
Year: 570km

We met at Centenial Park this morning and did our long run- we ran around the outside of Centenial Prk, Moore Park, along side the foot ball stadium back around the park, Queens Park, and then back into the park to make up the 17km. It was really dark this morning and quite cool... which was bliss! We had a bizarre moment where came running down the outside fence of the park to what was supposed to be Queesn Park.... both Deanne and myself had this moment of "who put that lake there?? ". In my sleepy state I was madly trying to think how I had managed to find a lake in the Eastern Suburbs- then as we got much closer we realised it was Queens Park completely covered in fog! It was quite amazing and a bit spooky to run through. The grass was really wet and there were patchs that was really cold. Anyway... once I shook the fuzz from my head I relaised where we were and all was ok :-) I felt great this morning... lots of energy and maintained a good pace for the whole run. We started off a bit slower and really picked up the pace for the last 5kms- running at 5min pace, which I was really happy with given it was the end of a longer run. I have pulled up well... legs feel fine and the 4:30am start has not yet caught up with me :-)

Distance: 17.5km
Time: 1hr 36mins
Average Pace: 5:35 min/km

Intervals

Today:10km
Week:16km
Month: 229km
Year: 553km

Perfect running weather this morning... much cooler and the sun stayed away. I did my usual 3km warm up, strides and drills an then into the intervals. Today we had programed 1x 1600m, 1 x 1200m, 2x 800m with 2 min active recovery. There was a big group this morning and Roy worlds was back to training :-) I felt pretty happy with the session today- Certainly did't flog myself but a consistant hard effort. The hamstrings felt tired at the third one... not a lot of kick in them. I seem to just run at the same pace.... the other girls always pull away from me on the last 200m- I try hard to catch them or at least stick with them, but a bit too quick :-)

1600m- 7:32 (4:41 km split)
1200m- 5:31 (4:39 km split)
800m- 3:37
800m- 3:33

EDIT: I compared my times for this session with 2 weeks ago and my 1600m and 1200m were 10 secs faster this week and my 800m were 5 secs faster.... so even happier with my effort :-)

BLISS!!!!

Today: 6km
Week: 6km
Month:229km
Year:553km

I had a nice easy recovery run today. Started out from the gym and did my 6km loop. The weather was BLISS!!! Compared with the humidity yesterday I was in heaven. I downloaded some new songs last night including Pavarotti's famous rendition of Turendot Nesun Dorma, K.D Langs version of hallelujia and a couple of really funky R&B songs. So I felt great, the weather was blissful and the music fantastic..... what more could you ask for?
I focused on my running form tonight... it always amazes me how much more speed you have in your legs if you run with good form. Finished off with my glute, upper body and ab exercises.

Distance: 6km
Time: 31:00
Average pace: 5:10min/km

Your not smiling......

Today: 23km
Week: 65km
Month: 223km
Year: 547km

Todays run was really tough! I found that the humidity really knocked me about. I woke up feeling really thirsty... not a good start. I was hot just getting ready for the run so knew it would be hard one. As soon as we got going I was literally pouring with sweat... I drank copious amounts of water but was thirsty the whole time. Now I usually smile for most of my runs.... good company and the love of just being out there. Today I hit the 20km mark and felt really rotten. I started out really well, felt strong and comfortable. We were running a good even pace... chatting away as we do :-) Once we hit 20km I decided to cut back early which meant running 23km instead of 28km. Deanne said " whats wrong.... your not smiling!"- she was right there was not a smile around for miles :-) I plodded back to the start and sat on the grass guzzling water and ate a few jelly beans. Once I stopped I actualy realised I felt tingly in the hands and a bit nautious- also had puffy fingers...... all pointing to being dehydrated. I was a bit disapointed that I couldn't do the full distance BUT very happy with my decision to not keep running. I think if I had done the full distance I would have felt really sick and wrecked me for the week. Once I had drunk heaps of water and had some cereal I feel fine. So definately the right choice and given the tired week I have had probably a good time to do a shorter run. I was also really happy with the way we ran in the first 20km.... the pace was really comfortable, so if we can maintain that over the distance I will be one very happy girl!!

Another week ends and only 7 weeks to go. I feel like I have regrouped mentally and am ready to attack the next hard 5 weeks. I am looking forward to a good 30km next week and will look at when to slot in one or two 35km runs. The 5km challenge is next week and then the 10km at Homebush (a personal favourite). I think this next 5 weeks my aim is to consolodate the base I have built, eat well and stay injury free. Bring it on!!!!!

Today: 23km
Time: 2hrs 9mins
Average Pace: 5:38min/km

Good Vibrations!

Today:11km
Week: 41km
Month: 200km
Year: 524km

Nothing exciting to report today... headed to Centenial Park for 1 hr easy. I had planned to do the bush run with Jim, but mucked up the alarm and woke up at 7am. I did a loop of Queens Park and then the outside loop of Centenial Park. The Park was really busy with the Good Vibrations festival on there today- I have no idea what t is but my imagination was going wild! It was bliss to run on the grass... the feet and ankles were thankful :-) I was able to maintian a nice consistant pace, but I could feel the hamstrings were tired from last nights run. Again I felt like I was running a lot slower and was suprised at my pace. I really felt like I was running slower than 6min pace, but overall averaged 5:20min/km and again a few sub 5mins thrown in. This is great for my confidence- I know I am building my speed and endurance from all this training. Next Saturday is the 5km CR challenge and the following Saturday is the Striders 10km at Homebush... Fingers crossed I can feel as good for those runs :-)

Time: 58:40min
Distance 11km
Average Pace:5:20min/km

11km easy

Today: 11km
Week:30km
Month:189km
Year:513km

Amazing what a bit of rest can do. I set out tonight for my easy run and felt fantastic! The km's just flew by and before I knew it I had run 11kms. My breathing was great and I had good form. It was pretty hot and I was surprised how relaxed I felt. I just put the i-pod on and didn't even look at my watch..... just ran how I felt.
My average pace was 5:00min/km with a few 4:30's in there... felt good :-) Funny I ram 10km faster than my Lane Cove striders run... granted no where near as hilly!

Time: 54:55min
Distance:11km
Average pace: 5:00min/km

Bounced back...

Today: 13km
Week: 19km
Month: 178km
Year: 502km

Firstly, thanks for the comments and support! Yes I obviously needed a few days of no running and more sleep! Which I did. I also took a few days off work (ADO's god bless then) and slept a lot! I feel a million times better and in a better frame of mind! I can see why sleep deprivation is such a successful torture technique! So I feel sparking again and back to my woo hooing self! I herby pledge to take a day off when needed... GUILT FREE and get enough precious sleep!!

This morning I bounced out of bed without any dramas and headed to the park. I did my usual 3km warm up and then we did the outside Fartlek loop of the park. Theres a good little group of girls now and we are pretty close in pace- makes it fun using each other to go quicker or pace yourself. I felt I was able to push myself a bit this morning and my surges were all about 4:30-4:40min/km pace (except the last one!). Sean has extended some of the surges so most of them are about 800m or 1km in length..... must be because we are all doing longer distance training. It definately felt better doing this session not running the wednesday evening- although still far from quick! The last two surges were tougher as I had been dragged along by DJ and Liz Miller for the previous surge... tried to chase them for a while ??? what was I thinking :-) So I felt a bit jelly legged for the last one.... one can dream :-) So today I feel back to my usuall self.... amazing what a heap of sleep can do. I am looking foward to this weekends running- a nice flater 30km on Sunday and Jim is running some bush on the Saturday... I could be tempted??

Distance: 13km
Time: 1hr 10min
Overall Average Pace: 5:22 min/km

Another rest day..

Well thankfully I slept much better last night, but still not feeling 100%. So I opted for another rest day. I mulled over whether to run this morning or not, and despite feeling REALLY guilty decided two days rest was better than getting sick or injured- I have to keep the big picture in mind! I am feeling much better today and am now itching to go for a run tommorow. It is amazing how caught up in all this training you can get.... I can not believe how guilty I feel for not doing my 'programed' runs. I have often said to others 'a few days of rest will probably do you more good than going for the runs'..... harder to follow my own advice :-) I spoke with Sean and he said it is abviously my body telling me to have a lighter week and not to worry about the two missed days. I felt like I was building a really good momentum.... so hopefully a few days rest will just add to this. So to all you experienced marathoners.... do you have these weeks where you feel a bit blah and flat? So I am looking forward to running tommorow and getting back to my Woo Hoo'ing self :-)

No sleep...

Well last night was the worst!!! The past 2 weeks I have been having heaps of nights where I either can not get off to sleep or I have been having lots of dreams and do not feel like I have slept at all. Last night was the worst and I just could not get up for training. Now yes I did consider putting the i-pod on with some good music to get me going, but decided to be sensible :-). I am not sure why I have not been sleeping well....except I have been having a lot more caffine... both coffee and diet coke. Any one who knows me will know how much I love diet coke after a hard or long run... maby a bit too much of it. So I though I would commit myself early to a rest day! Its in writing now, so this afternoon when I feel fine I will resist the temptation to run.

The music made me do it....

Today: 6km
Week:6km
Month:164.5km
Year:488.5km

Today I had a day off and had the most well earned sleep in!!! I feel like I have been up at 5am every morning for weeks and it was starting to catch up to me. So I spent the morning eating cereal in bed and watching crap on the TV... bliss! I was initially going to make today a rest day, but by this afternoon I was feeling pretty good and after reading DJ blog of a one hour recovery run, I thought how hard could 30mins be. So I set out with the plan to run 6min km's and ended up running an average of 5:05min/km ...ooops! I hold the music on the i-pod completely responsible! I was merely running along minding my own business.... it is not my fault that the Blues Brothers "shake your tail feather" or Queens "rock me" caused my legs to run to the beat of the music and put a smile on my face..... I can't be held responsible for singing out loud to "dancing queen"- can I ??? Anyway I had a great run... but will probably regret it in the morning with 10 x 400 reps on the program.... maby I should pack my i-pod!!
Distance: 6km
Time: 30:30
Average splits: 5:05min/km ( 5:23,5:04, 5:00, 5:00, 4:58, 5:05)

Steps, Steps and more STEPS!!!

Today:30km
Week: 85km
Month: 158.5km
Year: 482.5km

I think I ran up every step in Sydney this morning!!! We did a 30km loop this morning starting at the spit bridge, around to Clontarf, back across the bridge, up some huge hills to Balmoral, up a few more huge hills to mosman, around to the Naval base and then ran along the bush trail along the foreshore, around past the Zoo, Mosman Bay, Cremorne Point and then back through Mosman to the spit bridge. This was one TOUGH run!!! I felt like if we were not running up hills, we were running up stairs! My glutes were soooo pooped by the time we got back to the car..... where we gulped down some diet coke and ate aboout 100 jelly beans :-) Despite being very tough, it was a beautiful run and very satisfying. The views on this run are spectacular!! We kept ourselves motivated by saying if we can do this Canberra is a walk in the park (well not quite, but...). I am definately improving on the hills as I didn't need to stop at all and just kept going.... a bit slower but still going :-) We managed to cover 30km in just under 3hrs...just under 6min/km pace. The last 5kms we somehow found some extra energy and were running 5:20km's.... which was pretty quick given the hills in the first 25km! Early to bed tonight I think!!!! This week is the most km's I have run and I am happy to report the ITB and other bits are feeling good... all touch wood now!!! Right at this minute I am aching all over... but normal 30km run aching!

Shores Hill....

Today: 8.5km
Week: 56.5km
Month: 128.5km
Year: 452.5km

I ran with the guys from woodstock this morning and they had an 8.5km hilly run planned. I was going to do a bit extra before hand to make up the hour on my program, but for 1.5km who could be bothered :-) We started at Brett park and ran acroos the iron cove brdge around the bay until we got to the hill leading up to the pool, we ran up thr hill and around to the right towards lillyfield road. We then ran down a side street to the bay and back up the parallel st and then again back down and ran up lillyfield rd. We then headed back around past Leichardt pool, down around the bay, under iron cove bridge and ran up the shores hill ( an absolute killer!!!!) into Balmain and back over the iron cove bridge. I didn't feel as fresh as yesterday but by the 4km mark felt much better and gradually picked up the pace. We ran the last one and a half km at 4:30min/km. I love when you reach the top of the shores hill and you come around the corner and you can absolutely fly down victoria road and then the momentum keeps you flying across the bridge.... that part of the run I always feel fantastic. I was extremely proud of my self for not stopping on the shores hill... usually I come to a grinding halt in the last 20m or so. It is one of the worst hills I have run up thats for sure!! Tommorow is another long run.. planning to start from the spit bridge and run around to Manly- so should be a pretty run.

Total: 8.5km
Time: 46mins
Average pace: 5:26min/km

Easy Friday!

Today:6km
Week: 48km
Month:120km
Year:444km

Well I finally got a morning that I could sleep in, as I planned to do my easy run this evening... and yes you guessed it I slept like crap and only just started to feel I was in a deep sleep as the alarm went off- typical! So I set out from home this evening with i-pod on and planned to not look at the watch and just run how I felt. So I was pretty happy when I finished to see I had run 6km in 30:10- averaging 5:05min/km. It felt very relaxed and I certainly was not pushing it. My splits were: 5:30, 5:06(uphill), 4:56, 5:06 (uphill), 4:52, 5:00 (uphill). So I finished feeling pretty fresh and happy. I stretched and finished with my glute and ab exercises. Now for some dinner!!!

Wild Wally

Today: 10km
Week: 42km
Month: 114km
Year: 438km
This morning was a record crowd for Wild Wally. It was a bit hairy running around the tree to head up the hill... I almost got trampled! I imagine that is what it is like in a triathalon going around the turn point. Dj and Liz Miller were zooming out the front ??? if a new course record was set? We had 5 reps this morning and I was quite curious how this would feel after changing yesterdays run. I did my extra warm up, ran to the hill, strides and drills. After some advice from steve about intervals... I decide I would again start a bit easier and wind up the intensity. I also decided that I would break the hill into sections and "attack" chunks of the hill... increasing the chunks each rep so that the final rep would be 100% the whole way. This worked really well. I also felt I was able to handle the up hill section much better on fresher legs. Each rep was faster and on my final rep I felt really strong. On the down hill section I noticed the new girl was slowing and I thought "right I am going to catch her!" She was about 50m in front and I put in a big surge and really worked hard to catch her... I think we crossed the line together. I gave her a big thankyou..... always easier to chase some one. My last rep was my fastest ever on WW..... 4 sec off a sub 3min lap :-)

Split: 3:28, 3:21, 3:16, 3:12, 3:04

Mid Week Long Run

Today:17km
Week: 32km
Month: 104km
Year: 428km

This morning I set the alarm for 4:45am and met Deanne at the park at 5:30 for out mid week long run. Up until today I have been doing this in the evening with striders, but find it has been very draining backing up for training on Thursday morning. So I thought this morning I would try the morning run and give up some precious sleep. It is very true that a little hard work can reap Big rewards.... what a fantastic way to start the day!! It was still dark when we set off from Centenial park and headed toward Bronte Beach and ran along the coastal path while the sun got out of bed. We ran along to the end of the path at Bondi Beach and then made the climb back up along Bondi Rd- which got the heart pumping :-) We then turned down Carrington rd and back into Queens park and finished with an outside loop of Centenial Park. We finished back at the car having run 17km and plenty of time to get home to shower, eat and get to work with 5 mins to spare. I snuck the skins on under the work pants and am feeling really good. We managed to keep a pretty consistant pace despite the hills and ran the last 30mins pretty quickly... which shut us both up :-) Once I warmed up the legs felt great, although the glutes knew they had done their exercises last night running up form Bondi :-) Overall feeling pretty happy! Now I have an evening free, plenty of time to recover for tommorow and a healthy hit of endorphins to start the day :-)

Today: 17km
Average Pace: 5:40min/km

Pyramids

Today: 10km
Week: 15km
Month: 87km
Year: 411km

This morning was a new track session we had to run 4 reps- 1x 1600m, 1x 1200m, 2x 800m with a 2min active recovery. It was a large group again this morning and we were divided into fasties and slowies. The fasties had to do 2000m, 1600m, 1200m, 1200m. I did a 3km warm up, drills and strides and then into the reps. I felt quite good this morning and settled into a nice consistant pace. I felt like I was working, but certainly not pushing too hard. I wanted to be able to maintian my pace and improve my times. I am not sure if this is the right way to do the reps or should I be going 100% right from the start. I finished feeling strong and that I could have done a few more... I am definately recovering quicker. As I did my 1600m I took note of the split at the 1200m mark and used that as the bench mark to beat for my 1200m rep. Then for my 1200m rep I took note of the 800m split and used that as my benchmark to beat. This helped me to work it out in my head.

Times:
1600m- 7:42 (1km split- 4:40)
1200m- 5:40 (1km split- 4:40)
800m- 3:38
800m- 3:38

Soul food...and a present for my feet!

Today: 5km
Week: 5km
Month: 77km
Year: 401km

Todays run was 30mins easy recovery run. I could not drag myself out of bed this morning, so I headed out this afternoon after work. I left the garmin at home and just let the legs turn over. It was one of those runs that just feeds the soul. Once I got going, with the music playing I could not help but just smile as I ran along. This sounds pretty corny buit it is nice to just get outside and enjoy running. Now after about 3kms I was feeling pretty hot and thinking "I really should have done this this morning".... but before I knew it 30mins had passed and I was at the gym in the nice airconditioning stretching and doing my glute exercises. The new shoes felt awesome!!! Amazing how you don't realise how dead your shoes are until the new ones go on and the feet go "ahhh thats the stuff"!!! It no longer felt like some one was whacking the soles of my feet with slabs of cement :-) and a heap cheaper than months of physio!

The girls go East!

Today: 30km
Week: 81km
Month: 72km
Year: 396km

Deanne, Allison, Gill and Myself headed east this morning instead of the Strider run from Wharoonga.... mainly due to a certain someones hens lunch and time constraints. So we met at Queens park and ran a modified Clovelly Canter. We ran right around the outside of Centenial Park and Moore Park, up past the football stadium, onto Oxford street, past Bondi Westfield, into Old South Head Rd to Bondi Beach. we then went left and ran to the end of the beach turned around and ran back along the coastal walk, through the graveyard, tamaramma beach, clovelli and Coogee. We the ran back up towards Randwick until we got to Avoca St and headed back to Centenial Park. We tagged onto the back of Seans group for about 5 mins until they shot off and we continued the outside loop of the park. We finished with a loop aroung Queens park... where I spotted Lulu doing her run and put in a bit of a surge to catch her. Had a brief chat and then finished with 30kms done. This was a fantastic run! The temperature was perfect, not too humid and I felt really great! I obviously did not put in enough effort yesterday because I felt really fresh and full of energy. This was quite a hilly run with lots of steps but we maintianed a really good pace with only a few stops. The time flew by and we hit 25km in a blink. I hope this means my fitness/endurance is improving. Makes me wonder about yesterday though..... was I really that tired or just in my head. I know when I finished I felt like I had too much energy left and todays lack of fatigue in the legs confirms I certainly did not push myself. Thats a bit disapointing......I can't change anything but perhaps a bit more effort should hav egone into my run??? Who knows, but something to think about.
Finished with a chat and a huge glass of diet coke....YUM!!!! My feet felt quite sore today and my shoes are looking trashed....maby time for some new ones. My shoes never last very long. The podatrist sid the orthotics and the way I run will wear them out quickly and to replace them as soon as my feet start to hurt. I have had these ones since October...quite a few kms in them!

Distance: 30km
Time: 2hr 49mins ( running) 3hrs (including toilet breaks)
Average Pace: 5:40 min/km
Mood: Very happy

Striders 10km

Today: 12km
Week: 51km
Month: 42km
Year: 366km

Today was not a PB run but I finished feeling really satisfied and happy with my run. This week I have felt really tired- combination of the humidity and the fact that this is the most training I have EVER done. With my first 30km under my belt and a 5km PB last week... this week has had a bit less ooomph so to speak. So as I was driving to Lane Cove I decided to aim for 5min km pace and see how I felt. If I got to 5km and felt really great I could aim for a PB or just maintain the pace. Once I decided that about 50mins I would be happy, I felt a bit more relaxed. There was a huge turn out fot the first 10km race... they even ran out of numbers!!! I think Stephen said over 500 people. Needless to say the first km was a bit crowded.... but spread out very quickly wit the likes of Paul Arthur, Glenn Guzzo and speedy Liz Miller taking off at full speed. Once I got into a rhythm I felt pretty good. 5min pace felt pretty comfortable.... but I panicked a bit because the 50min pacer took off like a startled rabbit! I flet great going up the first hill but always struggle between 3km-5km where it is just one big long hill! Made up some time on the down hill and then settled back into a consistant pace. It was nice to catch a few people who went out too quickly and played cat and mouse with another girl for a few kms before she finally took off. I started to fade at the 8km mark but spied a few people up ahead who I did not expect to catch... so dug in to reel them in. I put in a surge and put 100% in for the last 400ms.... my arms were pumping and I could feel I was pulling one of those ugly runners faces (hahaha). So I crossed the line 50:42... which is about 2 and a bit minutes off my PB- but I really enjoyed this run. I am happy with my time on really tired legs and felt like I gave 100% which is all I can ask for. Most importantly I had fun out there this morning - which is why I run. The next 10km race is at Homebush which is my favourite course.... I might aim to have a lighter week, fresher legs and maby a pb!

Now a very special mention to Belinda who put in a awesome performance to crack the55min barrier. I was so excited to see her round that corner with 20 secs to get under the magic 55mins. She put in an extra surge and breezed home! What a great effort! As another runner pointed out she is the only runner getting quicker with all the 6ft training...woo hoo! Well done to all the great efftorts this morning!

Distance:
2km warm up
10 race: 50:42

Average pace: 5min/km

Splits: 5:05, 5:07, 5:14, 4:42, 4:55, 5:24, 4:47, 4:53, 5:03, 5:07, 22 sec (103m)

Friday on my mind

Today: 6km
Week: 39km
Month: 30km
Year: 354km


Thank god its Friday!!! This morning I dragged myself out of bed, and I mean DRAGGED myself out of bed for 6kms easy run. I felt really tired this morning... not sure if my body is that tired or it was because I was straight out of bed. After about 2kms I felt a lot better and got into a nice rhythm.... must have woken up by then. It was lovely and cool and slightly sprinkling which was a nice change from yesterday. I felt crappy like this last Friday and then had a great run on Saturday... fingers crossed history repeats itself :-) Tommorow is 10km Striders race and then 30km run on Sunday.

Distance: 6km
Time: 32: 30
Average pace: 5:20min/km

Long run...take two!

Today: 15.5km
Week: 33km
Month: 24km
Year: 348km

I dragged my self out of bed at 4:50am and headed to the park to do 6km before meeting up with the rest of the group for our Fartlek session. I felt a million times better than yesterday.... but it was sooo humid even at 5am! I maintained about 5:30min/km pace for the whole run... and certainly did not surge very much at all! My legs have been feeling pretty good at the moment ... no niggles to mention. I did struggle with the humidity though... I am just not designed for the humidity. My shoes felt about 2kg heavier at the end of the run... like I had been running through puddles! So I am a happy girl... long run done! I am really going to have a think about my wednesday run.... I may have to sacrafice some sleep and do the longer run in the morning so I feel a bit fresher on Thursday morning. I just can not imagine how I will back up for hills after a 17-20km run Wednesday evening *gulp*

Distance: 15.5km
Average Pace: 5:30min/km

Bailed out!!!

Today: 8.5km
Week:18.5km
Month: 8.5km
Year: 332.5km

Tonight was meant to be my mid-weel long run... I had 1hr 45mins on the program but only managed 46mins. I had a very late lebanese lunch (like my alliteration??) which sat in my throat for the whole run tonight. I had an upset tummy form the out set but decided to give it a go any way. From the minute we set out I felt really hot and nauseated..... I thought to myself "this could be the night for my first run vomit"- not really something I want to add to my lsit of achievements. After joking with professor about my potential to throw up the rest of the group did two 1km reps... there was no way I wanted to budge from 5:30 pace or I could feel it all going wrong right there in timbrel park. I made it around to the bridge over the canal where Blue Dog decided that he would cut short his THIRD training session for the day. So I thought I should walk back with him to protect his fragile self along the canal! So with my tail between my legs I officially bailed on the run :-( I just could not see the point in continuning to run... with the threat of projectile falafels at any minute... and being such a lady (haha). So I will shuffle my runs a bit and go to the park early tommorow and do some extra kms before the planned fartlek session with Sean to squeeze in a longish mid week run. Then a nice easy run on Friday before the Striders 10km on Saturday.

Distance: 8.5km
Time: 46mins
Average Pace: 5:30min/km

600's

Today: 10km
Week: 10km
Month: 324km
Year: 324km

We had 7 x 600m reps this morning... another big turn out at the park. I did about a 3km warm up, then drills and strides. I felt particularly pooped on the drills this morning, but the legs were feeling ok. I started out a bit harder this morning with the aim to keep my reps consistant and to try and get quicker- but to not have such a huge gap between the first and last one. This worked well, with each rep either the same or quicker. It felt like harder work this morning- not helped by the quicker group catching us earlier and earlier each rep- hard to tell if we were slower or they were faster! The last rep I thought I would go out faster and try to stick with Allison... after 100m this was not going to happen and I aimed to just keep my leg turn over the same. Then in the final 100m I noticed that Alex was fading and put in a bit of a sprint to catch her, but I think we crossed the line together. I was pleased with my effort this morning... I found it hard to focus and there was the potential to just slack off. With all these long runs... you never feel like you have fresh legs! Saturdays 10km will be interesting after a big week!

Splits: 2:46, 2:46, 2:44, 2:44, 2:43, 2:42, 2:39

Spinning around...

I felt great in the legs this morning after yesterdays efforts. I thought they might feel a bit sore, but a night in the skins and they felt pretty good. My program had me down for 30 mins very easy, but I decided to head to the gym and do a spin class. I tried this last week on Monday and it seemed to reallyget the blood flowing through the legs, used different muscles and felt great. It was also a brilliant workout to get the heart rate up. There were some serious endorphins flowing after this session. It was a great work out for the glutes... I could really feel myself using them when we had to stand for the "mountain climb". I think I will keep this as my monday recovery. Threw in some abs and upper body for good measure. Now I take my hat off to all the bike riders out there.... 45mins and my butt was ever so thankful to get off that little uncomfortable racing seat (obviously made by a male!!!).

30km Long Run

Today: 30km
Week: 67km
Month: 314km
Year: 314km

Today was the longest run I have done... woo hoo I survived! I was not sure how I would go this morning after a pretty hard run yesterday. I made sure I ate well yesterday and with two crumpets for Breakfast I was off. Today was nice and close to home... only a 15min drive which was a nice change. Met up with Allison and John and a few others and off we went. This run goes out towards the airport onto the foreshore, along past Brighton Le Sands, Sans Souci, Dolls Point, across the Bridge, through Tarren Point, Sylvania Waters, a few other suburbs, then across Tom ugly's bridge, through Cars Park and back through Kogarah to the start. The first 13km of this run was flat as a pancake and the pace was pretty quick-about 5:25/km. " Ooops " this might back fire I thought, but we were all feeling good so we just thought we would keep it up and try to hang on. The next 10kms were pretty hilly and a bit tougher, but there was a lot of shade and we just maintained a pretty good pace. There were two big hills that my legs protested about yesterdays run! It was a great feeling coming back over Tom ugly's bridge and heading back home. Tess and JD had taken a bit of a detour and added a bit extra and caught us with 5km to go. Now at this point I was soooo thirsty I was starting to struggle. It did not matter how much water I was drinking I just felt thirsty. The last 3kms or so was on grass back through Kogarah which felt like heaven on the legs.

We finished the run including stops in under 3hrs- 2hrs 55mins ( average pace5:50min/km). Our run time was 2hrs 46mins ( average pace 5:40min/km). I was so happy to finish and guzzle two cans of diet coke.... cold and fizzy hit the spot! It is a weird thing to crave but I always do on a long run. It was pretty humid out there today but thankfully the clouds kept the sun away for most of the run. I really enjoyed this run, it was lovely running across both bridges and along the water. I was also pleased with our pace, minimal stops and overall time taken. The legs felt fine... tired but no niggles or discomfort- yeah legs! The most challenging thing for me this morning was how thirsty I felt. A really positive thing is that the first 20kms seemed to zoom by quite quickly... hopefully my endurance/stamina is improving.


Total: 30km
Average pace: 5:50min/km with stops, 5:40min/km running time
Mood: VERY HAPPY!!

CR 5km Challenge

Today: 12km
Week: 37km
Month: 272km
Year: 272km
Woo Hoo! PB this morning-both for this course and for 5kms. I was feeling irritated by my run on Thursday and decided this morning I was going to dig in and have a good run. I arrived a tad early and chatted wih Blue Dog before the rest of the CR's turned up. It was nice to see the usual suspects and meet a few new faces.... including Bennyr. I decided I would take off at the 24min group (Bennyr and Myself) and aim for a sub 24min time. I took of a little too quickly and decided that I would just try to hang on. Once I hit the 3.5km mark I was starting to struggle and was regretting my plan of going out hard. I passed WT and Siobhan looking good and was briefly inspired to pick up the pace and then rounded the corner under the bridge and started to feel that familiar working really hard nausea feeling. Then an angel appeared.... Ray had caught me and what a ledgend instead of leaving me for dust paced me for the last 800m. He asked me what my aim was and I said sub 24 and he said I was right on track. "Right" I thought, "lets get this done". Then my fav song came on - what more could you ask for.... my fav song and a pacer :-) I managed to find a little bit of speed and picked up the pace for the 100m and finished in 23:45! Woo Hoo! My best time for this course was 24:30 and my best ever 5km time was 23:55. So I was one very happy Kitty Kat!! I felt very satisfied with my effort this morning.... although there was a bit of a wobble at the 4km mark. I was working hard this morning but felt ok on the run back- again practicing marathon pace. There were some great runs again this morning including an ever improving WT who ran the whole 5kms and improved her time- what an effort :-) And I have to mention the very quiet Don Juan who ran 17:??.... blistering!

This has been a weird week. I decided to cut back and run fewer Km's to give the legs a bit of a break after 3 harder weeks...... but have also had two hard runs- go figure. Next week will be a tough week with increased milleage and the 10km Striders race on Saturday. Tommorow is 30km's- with Striders and will be a nice flat run!

Today: 12km- warm up, 5 out and 5 back.
5km Average pace: 4:42/km
Splits: (from garmin)- 4:23, 4:40, 4:43, 4:45, 4:48, 24 (100m)

I needed 'L' plates

Today: 10km
Week: 25km
Month: 272km
Year: 272km
This morning I needed L plates! Now ask yourself 'how hard is it to run a race?'.... surely you stand on the line, the gun goes off you run and stop when you cross the finish. Easy! Well I managed to get quite confused and muck it up a bit this morning! Now I know being a social worker maths is not my strong point... but this was ridiculous. I had it in my head that this was a 2 lap course.... so when we were about 800m out from what I thought would be the finish I put the foot down and absoulutely put 100% effort in. Then started to wonder why people kept going... D'oh- 2kms to go. What an idiot! I even had looked at my watch and thought 6km another 2 to go... not even thinking that what I though was the finish was only 1km away not 2km. Hahaha how disapointed! So I raced 6km and ran the last 2km dejected. Then I was unsure where the actual finish was, until I almost ran into the people in front... ok now we have fiished! I have no idea what happened to my brain this morning... every one else seemed to work it out ok- I was a bit slow on the uptake! Hahaha at least I was not the only one- with poor Belinda not finding the finish either and consequently costing about a minute! So I obviously need some practice at racing hahaha. The good thing was up until my miscalculation I was feeling really comfortable and maintianing a pretty good pace. In saying all that I started out saying any thing under 40mins I would be happy with and I finished 39:57 so I can't complain :-) So an important lesson learnt.... check out the course before you run... handy to know where your going! As Forrest Gump says.. "thats all I am going to say about that".

It was great to meet up with all the cool runners and striders this morning- lots of support as we ran which was very much appreciated!! Finally met up with Go Girl and caught up with fellow team J memeber Tess! I would like to take the time here to mention a very special little man who put in 110% effort this morning and was a real champion.... ( sorry DJ I am not talking about your hill efforts!).... Horrie and Belindas little one Tim!
He put in a really gutsy effort and gave it all he had. On the last lap he was giving us a wave and high fiving... that was until he spied his mum and absoulutely put the gas on and flew home. He has made a huge improvement since I saw him last run at Maroubra about 4 months ago. I love to see people giving it all they have and having a ball! Truely inspirational. So I am following Steve's example and going to crown Tim Cool Runner of the week!
Tim putting on his final sprint!!
Leaving horrie for dust!!!
Horrie the coach!
Sean (Long Arms) flying!
Blue dog flying even after 17km last night... what a ledgend!
Me... How far is this again????
Flakey looking good!!! Saving some juice for his surf race this arvo.
Go Tess!!!

Today: 10km- 8km race, 1km warm up cool down
Splits: (from Garmin)
1km 4:52
2km 4:57
3km 4:27
4km 4:36
5km 4:17
6km 4:40
7km 4:53
8km 5:15
380m 1:58
Average pace: 4:47/km

Easy 6km

Today: 6km
Week: 15km
Month: 262km
Year: 262km

I had an easy 6km this morning... very nice :-) I think I wa still asleep for the first 2kms. It took me a while to warm up yhis morning- I did my glute exercises last night and they felt really tired this morning. I went exploring some new streets today and finally found a way to sneak onto the golf course :-) I have always ran past thinking how nice it would be to run along the fence on the nice grass but could not find a gap in the fence... woo hoo found it this morning. It was such a nice morning- cool and breezy and no sun!

Distance: 6.2km
Time: 34mins
Average pace: 5:30min/km

800's

Today: 9km
Week: 9km
Month: 256km
Year: 256km

This morning we did 800's around Mckay oval at the park. I did a 2.5km warm up, strides drills and then into the 800's. Sean had me programed for 4 because I am doing the race on Thursday... some advantages! The faster group had to do 1200's. So we all started together and then we chased them for two laps. When we were doing our drills I felt really tired in the legs but once we got going I felt great. I was consciously holding back... not that it will make much difference to my racing :-) It was sooo windy this morning so I tucked in behind Allison hoping for a bit of relief.... unfortunately she is quite small so not a big wind break!! The wind was hard going for about 150m... but we had a bit of tail wind in the last 80ms or so. I really felt like I could have run my last two a lot quicker and I had to keep telling myslef "not too hard, think of Thursday"... so that was encouraging. The boys had a sprint finish on the final 1200m... I think DJ one by a nose :-) Interestingly quite a few of the group are running with bare feet... I have such dodgy feet with orthotics and supportive shoes.... my legs would probably snap off!

Total: 9km
800's: 3:48, 3:43, 3:40, 3:36

Taggd

Today is a rest day, but I have been tagged by the lovely CJ. So here goes:

1. What was I doing 10 years ago?

I weighed 110kg, doing no exercise, attending my first year at Uni and had my first trip overseas on my own. I was working in a hostel looking after older people- spending all my money and having fun.

2. five snacks I enjoy?

Good chocolate (ok any chocolate), cereal, yoghurt, fruit, crumpets.

3. Five songs I know all the words to?

Most Missy Higgins songs, Dancing Queen- Abba, Don't stop me now- Queen, I will survive, Bohemian Rhapsody- Queen ( a bit daggy I know!)

4. Five things I would do if I was a millionaire?

Set my mum and sister and other family memnbers up financially, quit my job and travel extensively, buy a house near the beach, donate some and invest the rest.

5. Five things I like doing?

Running, movies, spending time with my hubbie and family, reading and travel!!

6. Five toys?

I-pod, mobile phone, garmin, ummm computer, ummm

I now tag- Don Juan, Lulu, 2P, Tesso, Steve

Long and hot!!

Today: 26km
Week: 78km
Month: 247km
Year: 247km

I had 25kms on my program for today and a few of the girls wanted to do 30km- so I set out with the goal of somewhere in between. It was really hot this morning and once the sun was up- I was wilting! We started at Lane Cove National park and ran through the park, through Pymble, Roseville and a heap of other hilly suburbs. This was not the most scenic of runs but lots of beautiful homes to drool over! Steven Jackson informed us that the first 20kms of that run is pretty much up hill- peaking at North Ryde where it makes its way back down to the park. When we got to the spot to either do 26km or keep going for 30km- I have to say I piked and did the 26km. I felt fine energy wise and easily could have done the extra 4kms but my hamstrings were still feeling tired and the hills really took it out of them. I ran with the 6am group and easily kept up with the pace. I felt really comfortable most of the way- give or take a few of the hills. We ran all the hills and only stopped for water briefly. Its a really nice feeling when you get into a good rhythm and you feel you could just keep running. We averaged about 5:45min/km over the distance and the final km was 4:40min/km pace. The legs feel tired this week- to be expected with all the hills. Ray has volunteered a calf massage- woo hoo what a man!! Then on with the skins and a bit of veging is in order!
I am very excited!!! I have filled out my entry form and will send it off tommorow! I feel like I am on a roll at the moment... just have to keep all the niggles in check. So touch some wood everyone!!! I am keen to see how I will go in the 8km and the Striders 10km over the next few weeks- it will give me a good idea of where I am at.

Distance: 26km
Time: 2hr 30mins
Average pace: 5:45/km

An hour around the park

Today: 11km
Week: 51.7km
Month: 221km
Year: 221km

I met Deanne this morning at Centenial Park and we did a nice relaxed hour run. We did the outside loop of the park plus an extra loop around Queens park. We covered 11km in the hour. This run felt very relaxed and easy this morning. The sun was out and I sweated buckloads again.... I have no idea where it all comes from. I like a mobile sprinkler! I worked out it must have been the dead lifts at the gym which gave my hammies a workout... still some of that lactic feeling this morning. Over all still feeling realy good andniggle free... touch wood! Gnome asked how I fit allthe training in... easy early mornings, no kids and a messy house ;-)

Time: 60mins
Distance: 11km
Average pace: 5:28min/km

30mins easy

Today: 5.7km
Week: 40.7km
Month: 210km
Year: 210km

This morning I headed to the gym for an early workout- upper body stuff, glute exercises and abs. This afternoon I headed out for a 30mins easy run. It was a bit warm in the sun, but there was a nice breeze to keep me a bit cool. I just ran around the local area.... good old King Georges road with its millions of cars. I would love to live by the water or have some nice bush close by to tromp through. Any way apart from the cars it was a nice relaxing run. I did not worry about time etc just enjoyed running to my music. My hammies were a bit tired tonight...probably the hills yesterday or maby the gym?? Tommorow my program has me doing an hour- Deanne and I are going to meet at the park at 7am as we are both doing the same thing. Then a nice long run on Sunday- 30kms. Next week I am going to give the 8km Oz day run a go. this will give me an idea of where I am at fitness wise. My best 8km time has been 40mins... I am going to aim for 38:??mins if all goes well.

Distance: 5.7km
Average Pace: 5:12 min/km

Big Bertha and a visit from Lulu

Today: 9km
Week: 35km
Month: 204.3km
Year: 204.3km

We had big bertha this morning at the park- 10 laps. There was a good turn out again which makes it sooo much easier. We did a few laps around the oval and then ran over to the hill. We did the usual strides and drills and then straight into the reps. I felt pretty good this morning and thought I had done the first few laps a bit too quickly. So the plan was to try and just maintian the pace and hold on. I have had some trouble before on big bertha where I stop a few times on the top of the hill- today I was determined not to stop. I finished in 22:40, which was 1min 40 secs faster than the previous attempt. The lovely Don accompanied me on the final lap- witnessed my huffing and puffing! I really appreciated the pacing- it was my fastest lap, despite the burning feeling in my legs. I would have definately slowed on the uphill. There was a new recruit this morning and learnt the lesson of starting too quickly... I caught her on about the 6th lap and she finished about a minute after me. Big Bertha is anything but forgiving! The boys were also on fire with Royworlds breaking the course record with I think 16mins ?? They are sooo fast! I really feel like the back to back sessions are helping my endurance. My thursday session is tough but I am finding it doable so far! I really thought today I would struggle because of the pace of last nights run. It was so nice to see Lulu again- hopefully she will be back at training next week! Woo Hoo!

Today: 9km
Big Bertha (10laps): 22:40 (2:12, 2:18, 2:18, 2:19, 2:20, 2:18, 2:15, 2:19, 2:14, 2:04 )

Mid week long run

Today: 16km
Week:26km
Month: 195.3km
Year: 195.3km

I had a great run this evening- I ran with striders starting at Brett Park. We ran around to the oval, did 6 x 800m reps and then finished the canal loop around the bay for a total of 16kms. I felt really good again tonight- after initially feeling tired and lethargic. I did not push too hard on the 800's - I have hills in the morning and need some juice left! It was so nice and cool tonight- a million times nicer than yesterday!

Distance: 16km
Time: 1hr 22mins
Average pace: 5:10/km
800's: 3:49, 3:49, 3:45, 3:45, 3:45, 3:40

Attention all slugs...

Today: 10km
Week: 10km
Month: 179.3km
Year: 179.3km

I pulled up really well after Sundays long run. My legs felt fine- no soreness or niggles. This is the first time in AGES that I have not had soreness or pain somewhere! Sean has me programed to run 7 days- but I play it by ear and decide whether to make moday a rest day depending on how I feel. Well yesterday the legs were willing but thanks to the arrival of my period I felt like CRAP!! So Monday became a rest day- I did not even make it to the gym. I curled up at home like a slug... hot pack, some ice cream and an early night.

Still feeling VERY sluggish and tired this morning- I just turned off the alarm and went straight back to sleep (consequently both Ray and I were late). To get to Centenial Park for training I have to get up at 5am... to go to work I can get up at 7am- the 2 extra hours won this morning!! If any one has any suggestions for combating that overwhelming need for sleep that accompanies your period... please pass on any secrets! Any way I was in no shape for speed work so decided to head out for a 10km run this afternoon. I decided that punishment for sleeping in would be to run the 10km at a good pace with a few surges thrown in. Surprisingly I started off feeling pretty good- legs still feel great, no niggles at all! After about 3km I felt like it was really hard work- heavy legs and my breathing was very puffy! I just focused on keeping good form and I ignored my watch. It was sooo humid and the sun was really hot! Thankfully some clouds rolled in and it cooled just slightly. Anyway I managed to complete my 10km loop in 51mins 30sec averaging 5:08min/km. My last 3km were 4:50/km, which I was pretty happy with this as I felt like I was running a lot slower than that!

Total: 10km
Time: 51:30
Average: 5:08min/km
Mood: Bloated, fat and tired.

On a high!

Today: 29km
Week: 80.8km
Month: 169.3km
Year: 169.3km

This morning I decided to take the plunge and run with the 6am group for our long run. Thank you SOOO much to a certain someone who encouraged me to take the jump! I was pretty nervous that I would not be able to keep up the pace, especially since there would be a lot less stopping! I ran with Deanne, Lorraine, Alison and about 5 guys who I can not remember their names *ooops*. I am proud to say that I easily coped with the pace and fewer stops. I am feeling so much more confident after todays run!!! I finished feeling pooped but no niggles to speak of! We met at Brett Park and ran 29km around Drummoyne, Five Dock, Canada Bay, parts of Cabarita, around the Concord Golf course and then back past another few golf courses, through the back streets of Russel Lea and finished around the bay. The sun stayed behind the clouds and it was not overlly hot or humid. We kept a really even pace avarged about 5:30/km- granted this was a pretty flat run, it will be harder with some hills thrown in! I am so happy... this was a real test for me- both the distance and the pace. I passed with flying colours! I really enjoyed the run and did not feel like I was struggling.... ok the last km I was ready for the end :-) So finally I am feeling confident and just quietly a wee bit excited!!! Bring it on.... I CAN do this!!!

Time: 2hrs 40mins
Distance: 29km
Average pace: 5:30/km
Mood: Ecstatic :-)

Ready to jump....

Today: 11km
Week: 51.8km
Month: 140.3km
Year: 140.3km

Well I was going to run on grass this morning BUT the lure of coffee, fruit toast and gossip got the better of me and I met up with woodstock at Brett Park. I had an hour on the program and they were running 7km- so I stopped at Timbrell Park and ran 3kms before meeting up with the group. I felt good this morning and did my 3kms at 5min/km pace. We took off for a 7km loop out to Five Dock. Lorraine and I took off with Steve who runs a 38min 10km so he always keeps us honest! We were running at about 4:50/km pace for the first 4kms ( which was 7km for me) and then I felt the glutes and hammies start to tire- thanks to last nights gym session!! So I backed off a bit- why risk an injury and finished 10km in 52mins. We averaged about about 5:15/km- Then I did a 1km very slow cool down back to the car to make up my 1hr and total of 11km. Again I felt pretty good this morning and did not take as long to warm up! I am looking forward to running with the girls tommorow with the 6am group for 28km. So watch me jump DJ... I had better fly :-)

Eggs over easy...

Today: 5.6km
Week: 40.8km
Month: 129.3km
Year: 129.3km

Well 30 mins easy and absolutely nothing to do with eggs- I am a bit hungry thats all :-) It took me quite a while to warm up today... a bit sore after last nights massage. Still humid... but overcast with a slight drizzle- quite nice torun in. Once I warmed up I felt really good. No niggles and my breathing was good. I had my i-pod on listening to the 4.5 hr playlist my sister is putting together for Canberra. So any annoying songs get flicked. So far only one song by Maralyn Mason has to go (not Beautiful people- that was quite good to run to). My sister has an amazing gift for putting together great playlists. I told her what type of music I would like at what times and she was off on a mission- what a woman!!! Back to my run- I picked up the pace towards the end with the last 3kms at 4:45/km pace- which woo hoo felt easy! I might head to the park tommorow- programed for an hour run. I think I will do it on the grass and give the legs a break.

Total: 5.6km
Time: 30min
Average Pace: 5:16/km
Mood: :-)

No oomph...

Today: 11km
Week: 35.2km
Month: 123.7km
Year: 123.7km

I felt tired and lacking in spark this morning. I forced my butt out of bed after remeberring my comment to one of the guys on Tuesday "make sure you get out of bed".... I couldn't then turn around and not get up! I slept in my skins last night and they felt so comfy after a quick shower they went straight back on. My legs were definately lacking oomph this morning (combo of last night effort and that time of the month- sorry guys). So I was happy to see we were doing fartlek- you can make this session really intense with the surges or maintian a pretty constant pace and let the quicker ones pick you back up. I chose the latter- aiming to slightly increase the pace on the surges. Sean could obviously sense my love affair with the awful hill and we had to run up it twice *groan*. Well my three intense days are over and it is getting easier to do these sessions back to back- I am starting to notice the difference in speed and endurance. We will see how I am going in the Oz run and the 5km challenge. I have to say I am very happy to see friday roll around with a relaxed 30mins or rest on the cards :-) Off for a massage tonight.. woo hoo, the legs are soooo looking forward to it!

Distance: 11km (including 1.5km warm up)
Time: 62mins
Average Pace: 5:40min/km

Super Set

Today: 15.2km
Week: 24.2km
Month: 112.7
Year: 112.7

This evening was the superset around the bay. We started from Brett park and headed in the opposite direction over Iron cove bridge and did two 400m sprints, followed around the bay for two hill reps up Lillyfield rd, then the canal loop, followed the bay around to Timbrell park for two 1km reps then we finished back at Brett Park. We did a total of 15.2km in 1hr 21 running time. Sean had me down to run 17km but whats 2km between friends :-) It was overcast and trying hard to rain- a little hot and humid to start but then a nice tail wind appeared for the last 3kms. I felt good tonight, maintained a good pace and finished the last 3 kms at 4:55min/km.

Total: 15.2km
Average pace: 5:20/km
400m reps: 1:44, 1:40
300m hill reps: 1:39, 1:39
1km reps: 4:42, 4:30

1200's

today: 9km
week total: 9km
month: 97.5
year: 97.5

There was a huge group at the park this morning- makes the reps a lot more fun. This morning I had 4 x 1200m reps with 2 min active recovery. I got to the park a bit early to do a good warm up to loosen the legs- They are feeling a bit sore after Sundays run.... even my abs were sore. We did the usual drills and strides and then into the reps. The faster guys had to do 1600m reps... haha I was happy to be a slowy this morning :-) The last time I did this session I went out way too hard for the first two and the last two were VERY UGLY!!! So this morning the plan was again to start a bit easier and take time off each rep. I felt pretty relaxed for the whole session- the good thing is I am getting much better at staying focused and relaxed. I used to find all I wanted to do was stop or slow down... getting easier. I am feeling happy with my training at the moment... I am getting the hang of pacing myself better. Now a bit of consistancy and I will hopefully see some improvements in speed.

Total Distance: 9km (3km warm up)
Reps: 5:55, 5:48, 5:45, 5:37

Ten Bridges

Today: 25km
Week: 69.5km
Month: 88.5km
Year: 88.5km

This morning was the Ten bridges Classic Star with Striders. This has to be one of my favourites! It starts at a park in Lane Cove and makes its way through the suburbs, around Lavander bay, Lunar Park, the Harbour Bridge, through Darling harbour, Pyrmont bridge, up Victoria Rd, over the Iron cove bridge, through Hunters Hill, Burnt Bay rd Bridge, through some bush and finish back in Lane Cove. Get the picture... very scenic! I always forget that the last few kms through the bush are tough... especially on tired legs. I started with the MTG but we continued on without them as the run progressed. I might try the 6am group next week *gulp*. I learnt a good lesson today... nutrition is very important. I had a gu at about the 15km mark, but at the 22km mark I felt really tingly in my right arm and felt like I could no longer feel my feet/legs properly. It took a fair bit of concentration to keep running and get back. I felt fine otherwise- I didn't feel sick or lightheaded... just a bit weird. I was VERY happy to see the food table and felt a lot better once I had a banana and some gatoraide into me. I did not eat a huge amount yesterday and had a crumpet before the run. I think I will take some gatoraide or something in my water bottle on these longer runs and a spare gu. Needs a bit more thinking than just putting the shoes on :-) The legs/glute/ITB etc all flet ok... tired but ok. So tonight lots of stretching.... and focus on my exercises this week. I must not get slack now the physio has cleared me.... so fell free to remind me at any time. Strong glutes WILL get me to Canberra! Now... MORE FOOD!!!

Distance: 25km
Time: 2hr 30mins
Average pace: 6min/km- pretty happy with this given some of the hills and bush section slowed me down.

Fairyland

Today: 13.5km
Weekly: 44.5km
Monthly:63.5km
Yearly: 63.5km

This morning was a spectacular run! We started out from Buffalo Creek at 6am and ran along the bush trails taking in fairyland and part of the great north walk. After the rain last night the bush was really fresh and smelt great. The birds wer all out and going crazy as we ran through. We did a 13.5km loop starting on one side of Lane Cove River and crossed over and come back on the other side. Some parts of the track are a bit rough and rock and involved a bit of scrambling. It was also a bit slippery in parts. There is one section where you climb across a sandstone rock face where there are steel rods to hang onto.... one slip and you would be in the river. I managed that alright but then slipped on some mud on a sandstone shelf, went down on my bum and was headed straight for the river... woo hoo my reflexes are pretty good! We fininshed in about 1hr 25mins. We ran a pretty qick pace most of the way... except for the chunks where we had to walk/climb/scramble. I loved this run..... it was one of those runs you finish on top of the world and glad you got out of bed!! Not the most race specific training for a road marathon.... but oh so good for the soul :-) And I figure all that concentrating and using different muscles has got to help. Went to the physio and he does not want to see me again unless I need to. He said I will be fine as long as I keep up my exercises... woo hoo!!!

Distance: 13.5km
Time: 1hr 25mins
Average pace: I do not know and did not care this morning
Mood: :-)

Hills at Centenial Park

Today: 8km
week: 31km
Month: 50km
Year: 50km

This morning was a hills session with Sean at the park. It was overcast with a light drizzle "perfect running conditions" according to sean. After a really bad night sleep I was feeling pretty crappy this morning and not looking forward to 5 laps of wild wally. We wrmed up and then headed over to the hill r a few strides and drills. My first rep was awful... I felt heavy and out of breath and was contemplating telling sean I felt sick... but he gently said just do what what you can. The second lap I felt a lot better... took 10 secs of my time and before I knew it the 5 were done and I was feeling a lot better. My forst few were pretty slow but my final lap was a pb for wild wally. So again each rep was faster than the previous one... which I am really happy with. I had a few comments this morning along the lines of "dont worry about your time, maby you are tired or feeling a bit off"..... no I am just slower than you and I was actually happy with my effort. Funny how other view what you do. I am not a super fast runner and some of the girls are much quicker than me... but thats ok, as long as I feel I have put in 100% I am happy. I am trying to not compare myself to others or there expectations...I run for me because it makes me feel good.

Total: 8km
700m rep- 3:43, 3:31, 3:25, 3:20, 3:09
Total time for session: 1hr

Super Set around the bay.

Todays total: 14km
Weekly total: 23km
Monthly total: 42km
Yearly total: 42km

Well tonight felt soooo great to run after those really hot days. It was overcast and cool with a slight breeze coming of the bay... perfect! There was a good group tonight post christmas/new year... evry one was keen to go. tonight we did the super set sround the bay. This involves running the extended loop around the bay (canal) with 2 x 1km reps around Timbrell park, then once on the other side 2 x 300m hill rep up Lillyfield rd, then continue running through Leichardt behind the pool and do 2 x400m rep around the oval near the hospital- then run home back over the bridge. This is a tough run- 14km all up. You need to pace it well or the last 3-4km are hard. I felt a bit sluggish to start but picked up once we got going. Overall we ran the 14 km in 1hr 13 mins- averaged about 5:16/km. The pace was pretty consistant the whole run... more boys than girls tonight and they lead us home :-)

Total: 14km
Total time: 1hr 13mins
Average pace: 5:16/km

1km reps- 4:32, 4:28
300m hill reps: 1:48, 1:48
400m reps ( after 12km running)- 1:55, 1:54. Now I ran my first few reps at 1:53 pace yesterday, obviously took it too easy if I can manage 1:55/54 on 12km of running!

Overall really happy with tonights run. I kept a consistant pace and did not feel wrecked at the end- hopefully my pacing is improving. No niggles to complain- woo hoo. Then I went home to my wonderful hubbie who had cooked home made pasta- YUM!!!!

400's

Daily Total: 9km
Weekly Total: 9km
Monthly total: 29km
Yearly Total: 29km

This morning was 10 x 400m reps with 1min active recovery. I arrived ealy at the park and did a 3km warm up- including drills and 4 x 100m strides. After a bit of stretching straight into it. We split up into two groups with the faster ones starting 30secs after us. Sean again said to start off slowly and then speed up toward the end. I think I took it a bit too easy the first few... I finished feeling like I could do a few more. I really enjoy the track and it is getting easier to concentrate and focus on each rep. My times were a bit pedesterian but I am aiming to improve my speed over the next few months. My form was good today... I can really feel that the drills the physio has given me are helping. Overall happy with my effort and run :-)
Total distance: including warm up and cool down 9km
Time: 10 x 400m 1:53, 1:53, 1:50, 1:51, 1:50, 1:49, 1:47, 1:47, 1:43, 1:38

Confident and excited!!

I really felt the heat yesterday so decided today would be a no running day. It was about 45degrees even in our unit yesterday with no relief until about 10pm last night. I made sure I drank throughout the day, but just did not seem to be able to drink enough. I had that dehydrated headache and icky tummy- result of Saturdays and Sundays REALLY humid runs. I do not remember ever sweating so much before. I have drunk heaps of water today and feel much better this afternoon.... to the point that the nice cool evening is beckoning for a run. I headed off to the gym instead- 25mins on the stepper focusing on getting the glutes to work hard, then weights for the upper body, glute exercises and Abs. Woo hoo! I got on the scales today and I have lost 1kg- 3% drop in body fat and no change in fluid (51%)- which means the weight drop was body fat and not fluid :-) I have decided to try and drop body fat and not worry so much about the kg's... a bit more still to go!

My program this week:
Mon: rest
Tues: 400's x 10 (plus 2km warm up and 2km warm down)
Wed: 1hr 30min relaxed (I will go to striders wed run)
Thurs: 5x 700m hill repeat with 1min 30sec active recovery (plus warm up and cooldwon run)
Friday: easy run or rest (listen to body)
Sat: 1hr run- with a 20mins hard running
Sun: Sean has me programed for 30km (gulp)- but I am slowly building up and am only up to 25km.

I thought I might aim for the 8km Australia day run and do the CR 5km challenge to see how my speed is going... and hopefully improving. I am also going to aim for the Striders 10km in Feb and March- a good way to monitor how I am going. I think we also do a 35km race at SMC prior to Canberra to practice pacing and race day prep for Canberra. I am sending my entry tommorow and am feeling excited and confident ( see there is my new positive relaxed attitude!!)

Happy New Year

Happy New Year to every one who has taken the time to read my blog through out the year! I love a new year! New calander, new diary and a chance to start fresh. I am not going to dwell on 2005 as it was a pretty tough year for me and my family.... and 2006 is going to be about being relaxed, happy and moving forward. There are some things which are going to remain in 2005 and yes I am going to let it go and move on. I expended far too much energy last year feeling worried, stressed and angry/upset..... mostly about things that were not in my control. Some one recently said... you can't controll what happens in life but you can control how you respond to it. I liked this.... even when you feel like things are crazy there is a small bit you can control. So here is to a year of feeling relaxed and happy!!

Now enough philosophising... onto running! This morning I headed out with a very small committed (crazy) bunch from Mona Vale. I had planned on running 25km, but in the end managed 19km. It was again extremely humid. The actual temp was about 26 degrees, but felt like about 90% humidity. So that combined with very little sleep made for a slow plod. The view more than made up for it all though! I arrived at the beach just as the sun was rising.... spectacular! It was a huge big hot pink ball! We did a modified Barenjoey run...along the coast mainly. We did a fair bit of walking up the steep hills... no one was in particularly fine form this morning :-) At then end of the run I jumped in the ocean for a well deserved soak.... the feet and legs were very thankfull! In total we ran for 2hrs and 20 mins...but we were out for about 2hrs 40mins allowing for lots of drinking along the way. We plodded at about 5:45-6min pace... but much slower on the hills. So I am about 6kms short of my program this week... oops! It was hard over the Christmas/New year to squeeze all the runs in.... better luck this week!

2005 highlights:
* Cheering at Canberra marathon
* SMH half... loved every minute of that race
* 1 minute PB at city to surf
* Trying out cross country races... heaps of fun!
* Running as part of a 4 person relay tem... great atmosphere!
* Finishing and PB at Lake Maq Half... ran that one for Pa
* Homebush Striders 10km... Pb and everything went to plan.

2006 goals:
* Train consistantly and avoid injury
* Improve my speed
* Finish Canberra- sub 4hrs
* Lots of other stuff... a girls gotta have some secrets :-)

Is this the tropics?

This morning I finally managed to show my face at a CR 5km challenge- it was great to meet up with everyone for the last time this year :-) There was no way I was going to be putting in any sort of PB performance... and was very happy to hear Bernie say she would pace Belinda for a sub 27min. This pace suited me- I have said it before and will say it again humidity and I are not good friends!! I was covered in beads of sweat before we even started! After a quick warm up we were off. This was Belindas first 5km and she was keen to do a sub 27. Thank goodness Bernie was there to pace her appropriately!!! I kept creeping up the pace thinking they were just behind me and then I would back off and let them catch me- obviously pacing dutiesis is not a skill I have. The air was really thick and hardly a breeze at all. I finished in 26:52 and Belinda just missed her sub 27 by 6 secs!! So on a good day she will easily break the 27 barrier! Despite the humidity once we got going I felt I had a bit of kick in the legs. I will definately give this a proper crack in January. The run back was not the easiest...... I just felt like I could not get any air- too hot and thick. We were running at sub 4hr marathon pace, so I just kept visualising that it was the last few kms of the marathon.... no stopping! Haha I am sure I will feel a lot more pooped at that stage! We finished off with a nice brekkie at Bowen Island. I hope tommorow is not as humid!!!

So 2005 is almost over... Bring it on!!! Wishing every one a really happy and safe new year!! Thanks for all the support throughout the year... it is really quite priceless! I look forward to sharing the adventures of 2006 with you all. Heres to happy and safe running... *cheers*

Total Distance: 12km
Time: warm up 10:30
1st 5km 26:52 average pace: 5:11/km
2nd 5km 29:18 average pace 5:42/km

One hour easy around the park

No work for me today... yeah! So I headed to Centenial Park about 8am for an hour easy run. I covered 11kms and kept a nice easy pace. It was really hot even at 8am... sweat pouring out of me! I ran the outside loop of the park and included a 2km loop of Queens park.... that was a hard 2kms- no shade and the sun was beating down. Overall pretty happy with the run... no major niggles to complain about and now have a free day for whatever I feel like! I bumped into Kerry who was out running again after a really long lay off from a torn achilles.... she is getting back into things and hopefully will be back with the sweat group in the new year.
Thanks for the comments.... I need to keep the negative side of the brain quiet!! I could talk my self out of anything.
Distance:11km
Time: 61mins
Average pace: 5:30/km

On the road again....

Wednesday 28/12
No running again today... thank goodness it was so humid!!! I would have died running in that humidity. I headed off to the gym- 40mins cardio and weights/abs and glute exercises. The knee is feeling better- but still tugging ??

Thursday 29/12
On the road again.... woo hoo! I opted out of Seans session this morning as it was 10 laps of Big Bertha.... definately would have put strain on the knee. I decided to run this afternoon around home.... but then became really worried and nervous. I was feeling guilty for not running and getting behind in my program, but worried if I ran and hurt my knee that would be terrible! All I can say is I love my husband!!! He puts things in perspective for his slightly neurotic wife. "Is it sore".. no, " Do you want to run"... yes, " will you regret not running"... yes- "well then go for a run, don't go like a bat out of hell, forget about time and enjoy it! If it hurts stop and walk home".... now why didn't I think of that. So I headed out and ran for the pleasure....of course with the pod for company :-) I did not worry about time or pace and just concentrated on running with good form. I felt really good and loved how I felt running today. It felt easy, smooth and relaxed..... and my knee felt fine. I ran an 11km loop in about 59mins. I have iced and stretched and still ok. I have to relax and not get to wound up. I have convinced myself I will not make it to Canberra...... with that attitude I won't make it.

So time for a new year attitude.....
"I think I can, I think I can, I know I can, I know I can....I will, I will."

Time: 59:55
Distance: 11km
Average Pace: 5:25/km

The Christmas wrap (hehe)

Well the past few days have been full of family, food and very little exercise!! We all had a great Christmas... a bit sad without Pa, but also very special with little Alex!!! Santa was very kind with the usual CD's, books and yeah new CR hat and running crop top (much needed after all but one ruuning crop tops were stolen from the clothes line!!!). I was really excited about giving Rays presents this year, because I knew I had picked great presents and couldn' t wait to see his face.... success he loved them :-) Yesterday I had a food hang over and we lay around feeling really tired and sluggish! I kept thinking I will go for a run/swim/walk/anything.... bit we wnet to the movies instead and saw Narnia (which I loved, just how I pictured it when I read it as a child!!).

I have not run since Saturday. I had planned to have Christmas day off, but the tight muscle in my inner thigh which I can feel pulling at my outer knee still did not feel right. There is no pain... just feels like it might snap as it tugs at my knee. Feels weird more than anything. So I decided to just rest it for a few days and stretch. It is feeling much more normal today, but I think I will rest it again tommorow and run on Thursday.

Today I went to the Gym and did 40mins cardo and Abs, Glutes and upper body weights. I can really feel my glutes getting stronger... yeah!! Tommorow I will go for a swim and Gym and get back into running Thursday. I might give the 5km challenge a go this Saturday. It will give me a good idea of where I am at foe the new year.

Now bring on 2006!!! I am going to enter Canberra once the year ticks over and then the fun stuff begins!!! I think there are about 15 weeks to go :-)

It was the night before Christmas.....

This morning I opted for the run oranised through the MTG at Lane Cove National Park over Quarry rd...closer and less hilly :-) I met with Deanne at 5:20 to do a bit extra before meeting with the group at 6am. Well it ffelt about 38 degrees.... the air was really hot and felt oppressive even under the trees. But seeing we are committed to the cause we troted off and managed about 4.5km before we met with the others. We then did a 10km loop through the bush and 7kms on the road through the park. It was a fantastic run, even with the heat. The birds were going a bit crazy and at one point we felt like we were running through a woods in Lord of the rings.... Yes unfortunately I was more Hobbit like than Elf like :-). We finished about 22km is about 2 hrs 25mins running time ( with a few drink stops thrown in!). Then we had a lovely breakfast in the park. No niggles at all while running and am feeling pretty good now. I have still got quie a tight muscle on the inside of my thigh, which joins with the knee. I can feel it tugging.... but was fine through out the run. I will stretch and massage to loosen it up.

I love Christmas Eve.... I always feel a bit sentimental - happy and a bit sad. I remember all the people who are close to me and especially think about those who have past. I get a bit sad about the things that havnt worked out so well and how things could be better. I think it is important to reflect on the year, appreciate your family and friends and all the happiness people bring. I also like to reflect on the not so good...and what I have gained and learnt. We usually float through the year doing the same things day in and out.... I find at Christmas I really appreciate and cherish my family and friends.

I would like to wish every one a really happy and joyful Christmas. Well done to everyone who achieved goals this year... work, personal and running. Congratulations ( or commiserations) to all the hardy souls who have done battle with injury (jen). Thankyou to all the support and friendship throughout the year. Mostly thankyou to adding to the enjoyment of the roller coster ride of my life.... has its ups and downs, I am never sure whats coming... at the time it can scare the shit out of you.... but mostly lots of sceaming and laughing and good memories. Sorry for the long post!!!

MERRY CHRISTMAS..... Be safe and have fun!!!!

Fartlek around the park

This morning was a fartlek session with Seans group. I was curious how I would feel after yesterdays run... but made sure I ate well and drank heaps ast night. After my inital warm up I felt pretty good. I managed to keep a good pace in the surges... between 4:30-4:50/km. I still died on the hill... but no stopping. I really did not feel especially tired after yesterdays long run... but I can feel a tight muscle pulling around the knee. No pain... I can just feel it. SO I will get the elbow into it tonight and see how it feels tommorow. On a really good note... glute, ITB and Hamstring all happy!!!! Woo Hoo!

Distance: 10.7km (including a 1.4km warm up)
Time: 1hr and 3 sec
Average pace: 5:30/km

Mid week long run

I had a great run tonight around the bay. The first lap was a bit hot, but the second lap the sun was down a bit and a nice breeze made it pleasant. We ran 17kms in total in about 1hr 33mins (running time). I averaged 5:22.km pace and felt really strong. I had a lot more energy tonight and was able to pick the pace up in the last 5km.... doing the last few km in 4:30/km pace....with steve pushing me along. Glutes, hamies and ITB all felt good.. yeah! I am throwing out my socks though... they have given me a nice blister :-( Now for some dinner!!!

Distance: 17km
Time: 1hr 33min
Average Pace: 5:22/km
Mood: very happy!

Have you ever had a day like this????

My day started with the alarm going off at 5:30am, I managed to get up out of bed and get half dressed for running. I then stand in the hall between the toilet and bedroom dithering about going to training or back to bed. Bed wins. I do not even change back out of my running clothes. I get up at 7am.... go to put on my skirt for work and the zip breaks- not a good start. I get to work and bumble through... having a blah day. Head off 10mins ealry as I cant stand to be there for one more minute.... then the conversation in the head begins. The idea of doing my 600's on my own has already gone out the window. Now I am debating whether to run at all, just go to the gym or do nothing..... I et home, put back on my running gear and sit on the edge of the bed. Takes a good 20 mins to get my butt out of the house. I arrive at the gym and spen another 5 mins dithering about what I should do. OK this is RIDICULOUS..... I force myself to go for a run. I-pod on...N-trance gangster paradise comes on... still feeling shitty, but ok this was the right choice. "Sing Hallelujia" starts (killer beat) I start to feel brighter and the world perhaps isn't against me....keep running, feeling better, start to smile. Then "eye of the tiger" starts and I really start to pick up, thats right this feels good. Then good old "Dancin Queen" kicks in and there is no stopping me. Followed up with some Blues brothers "shake you tail feather" and "Mickey" and I feel on top of the world. Just as the verve starts I am cooling down and have run my 6km loop in 30mins, averaged 5:02/km and did a negative split. I am smiling, feeling all is right with the world and am a happy girl. So what could have been a shitty day finished off with a nice reminder to not take my self so seriously, pull my head in and just get out there. I need to bottle this for my next no motivation day :-)

Distance: 6km
Time: 30:30
Average pace: 5:02/km
Best Pace: 3:03/km
First 3km 16mins, second 3km 14:30mins- negative split woo hoo!
Mood: Very happy

Ouch!!!

My poor butt is so sore!!! The new exercises that the physio has me doing are killers. They rally hit the weak spot in my glute and they burn. The first two sets are ok... but they are so tired that the third set boarders on unbearable. The thought of Canberra was all that got me through them and the physio's words- "You will not make a marathon on those glutes!". So mission buns of steel is under way!

Today was a no run day... hence the trip to the gym for glutes, abs and upper body. The legs and body appreciated a rest today... felt quite tired when I woke this morning. This week will be a bigger training week... the km's start to increase from this week. My mid week long run is starting to increase in distance- which I find can tire me out. It is going to be really important that I am eating enough and properly... cut out the crap. I am planning on doing my long run on Saturday so I can have Christmas day as a rest day.

As the year comes to an end I have been thinking about next year and goals. My main goal is going to be Canberra. Fistly, get to Canberra injury free, secondly do a sub 4hr marathon and thirdly ENJOY the ride!! My other big goal is consistant training (again avoid injury). If I put in consistant hard effort the improvements in fitness and times will happen as well. So I am going to relax, not set any big benchmarks that I feel I have failed if I do not achieve them and really enjoy running. My theory is that if I relax, have fun and train consistantly the rest will follow. You know what they say " Build it and they will come...". Now theory and practice are two completely different things... so feel free to remind me of this post when I am frustrated and complaining about times and being slow!!

So bring on 2006...I am ready and rearing to go :-)

Clovelly Canter

What a fantastic morning!!! We ran the clovelly run this morning- starting at Queens Park we ran through the back streets to ? Bronte beach and then ran along the coastal path through the cemetary, through Clovelly and Coogee to Maroubra Beach, then back up Maroubra rd, through Randwick, down market st and popped back out at Queens Park. The sky was blue, sun shinning, water perfect... this is why I run, perfect mornings like today :-) The temparature was perfect ... not humid and a nice sea breeze. We ran 22.5km in about 2hr 12mins. We averaged 5:52/km. Apart from being one of the most scenic and spectacluar runs I felt really good this morning. I was able to run at a pretty consistant pace. We started off slow and steady and built up the pace as we ran. The last 6km were at about 5:15-20/km pace and I still felt pretty strong. Lots of concentrating on form and using my butt... all got a bit tired towards the end. There were a few hills in there to keep us honest, but not too bad! This morning I ran with another Strider... Naomie? It was great- we kept up a good pace and did not stop as often. She is training for the 6ft track and is a pretty strong long distance runner. She certainly pushed me along in the last 6k when I felt like backing off. Nothing to really complain about niggle wise... just the usual " I have run over 2hrs " soreness. So skins on, ice any sore bits, shower and then off for a lovely lunch with Lulu, Jen and DJ.

Total: 22.5km
Average: 5:52/km
Time: 2hrs 12min

Trot around the bay

Yesterday was a no running day, which the legs greatly appreciated. I headed off to the gym for my butt exercises, abs/core and upper body exercises. I also jumped on the bike for 20mins. Yeah...I also managed to get all my christmas shopping done... thank goodnes! Now I can avoid the shops like the plauge!

This morning I headed to the bay... despite all the rain and lightening and ran about 7km aroung the bay. After about a 2km warm up I pushed it for about 3km and then backed off for the last 2km. I ran the 3km at about 4:45/km pace and felt really good- I had more than one gear this morning :-) Overall ran the bay in about 37mins... averaged about 5:20/km for the total run.

Then I headed to the physio... who ever said that physio is just a rub and heat pack has not been to my physio!!! He worked me sooo hard for about 1 1/2 hrs! He is teaching me specific drills to warm up and cool down which mimic good running form and stregthen my weak areas. He also added a few new additions to the glute exercises. Now he wants me to work on strength and endurance. He said that any one running a marathon should work on their glutes and hamstrings to not only be strong but to be able to function proerly for a LONG time! So I have to not only do my exercises but now do lots of them and go them when my butt is tired to get it used to working properly even when fatigued. It was hard work! I was also VERY uncoordinated at the drill... so took a while! I am a bit slow when it comes to coordinated tasks :-) Anyway he was happy with my progress... he is a brilliant phsyio.

Tommorow..... long run.

Today:
7km
37mins
Average 5:20/km

WILD WALLY

This morning was wild wally at Centenial Park. This is a session where we do a warm up, drills, strides and then 5 laps of a 600m loop up a hill with a 1min 30 recovery (longer for the faster ones). I like this session... it is hard and intense, but you can nicely get the heart rate back down with the recovery. I planned to do the first three conservatively and then pick up the pace on the last two. We naturally got into two packs to work the uphill section. I always struggle up this hill... it gets quite nasty right at the top and I can feel my glutes worjking really hard to get me there. I always drop off the back of the group at this point :-( The legs felt fine after last nights session and after intially feeling tired I picked up. I managed 3:28, 3:27, 3:26, 3:21, 3:17. I really want to work on not slowing so much on the up hill section. I felt happy with the run this morning especially after last night. I am going to have to remember to use wed night as a longer, slower session and not push too hard and use the other sessions for the speed.... but I certainly didnt feel like I was struggling this morning... although I knew I had worked hard :-) It is so nice running with this group... they are all encouraging and supportive- makes it so much easier and you never feel bad for being last or too slow :-) My quads feel a bit sore after this morning... they obviously worked on the down hill section. I think I will have tommorow as a rest day from running- maby a swim?

Today:

Total distance: 7km
Reps: 3:28, 3:27, 3:26, 3:21, 3:17

Dog leg loop and 1km reps

This evening I headed out with the MTG to do the 10km dog leg loop around the bay plus 4 x 1km reps with 200m recovery. It was a smaller group this week but the ever faithful Bernie and Bec turned up to keep me company :-) After about a 3km warm up we did our reps around Timbrel park. I quite like these reps... the loop seems easy to break up into sections and is over before you know it. My plan was to not push it and do my reps at 5min/km pace becuase I did my reps yesterday. Steve announced he would do about 4:50 pace... so I thought that sounded about right. We headed off and Bec extended the lead as she is getting her fitness back... she was about 10sec in front so my plan became to keep her at a constant distance. It was good having her there in front... I just concentrated on keeping the same cadence as her... I got to knoe those orange and grey sneakers well! So we managed to run all of our reps faster each time and I felt pretty relaxed. I ran 4:41, 4:39, 4:38 and 4:35. The last rep I worked hard trying to catch her but she was obviously also putting in a bit of extra effort. It is so much easier having friends to spur you on. After the strides we still had about 7km to run.... the legs felt a bit jelly like and I was thirsty- so needless to say the second half felt a harder, although chatting to Wayne (JD) passed the time beautifully! It also pays to complain from time to time.... I was whinging about not being able to quite stretch the outer bit of my hammie when psuedo physio to the stars Bec showed me a great stretch that hit the spot!! We also bumped into wild thing on the return stretch of the bay... looking fitter and faster!

We finished 14.7km in 1hr 23mins and I felt really satisfied! I love the feeling when you have worked hard and you feel pooped but content and happy. So I have put on the skins and am hoping for a similar outcome to Sunday where my legs feel fresh in the morning.

Time: 1hr 23mins
Reps: 4:41, 4:39, 4:38, 4:35
Average pace for total distance: 5:40/km
Mood: Pooped and content

400's

First 400 session in a while... and I survived. I was feeling a bit worried abot 10 x 400 that Sean had on my program, so had decided to take them a bit easier initially and build them up if I had any energy left. Sean started us in two groups this morning giving us slower ones a 30sec head start. This worked well and we all sort of finished together...alothough Ewan and Mark created a bit of a whirlwhind as they rocketed by :-). I also found that as the faster ones flew by it spurred me on to try a little harder. I felt pretty comfortable and kept a pretty constant pace.... and my goal of finishing my last rep faster than my forst was achieved! I was a fair bit slower than my last 400's about 8 weeks ago... something to aim for!

Warm up: 3km 16:30 average 5:30/km
10x 400m: 1:48, 1:51, 1:51, 1:49, 1:51, 1:50, 1:49, 1:48, 1:47, 1:43
Cool down: 1km

No pain or soreness today... anywhere woo hoo!!! My ITB doesn't feel too tight either :-). The foot held together fine.... no pain while running. Just a little sore spot, which is improving with massage and deep heat. so I am feeling quietly confident that I should be back on track...TOUCH WOOD EVERY ONE!!!!

Canberra...gulp

Today is a rest day after my long run yesterday. I wore my skins yesterday and slept in them last night and my legs feel great this morning!!! No soreness and the ITB and Hammies do not feel tight... woo hoo!!! I also felt no where near as tired after yesterdays run. The foot is feeling a lot better today... I keep rubbing some voltarin gel on it. One way to take your mind off the pain in your foot is to pull the sports tape off really quickly and tear massive strips of skin off... OUCH!! So I got ray to take a photo... I am going to out gross Gronk!! ( I will add photo tonight!)

I am off for another massage tonight... try out a new lady. Hopefully she will not be scared and dig deep :-)

Also I am very EXCITED!!!! I booked accommodation for Canberra this morning! Now it feels real- and I am feeling really excited! I am a bit superstitious and try not to get too excited-- I do not want to tempt fate BUT I can't help it. It is a funny mixture of woo hoo bring it on and Ohh my god will I be able to run a marathon!

So I will be saying regular prayer to the running Gods, training hard and aiming for a sub 4hr marathon **GULP**

Tommorow is track session at centenial park... I will just ease back into it :-)

A stilletto, a flasher and the seedy sites of sydney....

Friday 9/12
As the wise Tess reminded me "big picture".... so today was a rest day. Three weeks post injury may be too soon for 5 days running, so will settle for 4! Also I felt very tight in the ITB and a little sore after a massage last night so thought rest was the order of the day. Headed to the gym for butt, abs and upperbody exercises... so sort of a rest day!

Saturday 10/12
Headed to Leichardt pool this morning for 20 laps before a beautiful 8.5km run from Brett Park to Canada bay and back. I am feeling like my energy is returning, which is a great. We started this run really slowly and gradually built up the pace- finished strongly with a good 4:50/km pace. I need to practice building up my pace in a run so I can finish feeling strong, rather than go out to quick and just try to hang on.
Swim: 1km- 22 mins
Run: 8.5km, 46mins, average pace5:35/km (started at 6:15/km and increased to 4:50/km pace for the last few kms)

Sunday 11/12
This morning was the Rocks Push run with striders. It should be renamed the seedy sites of sydney...taking in some charming spots around central station and the back of Kings cross. We almost tripped on an abandoned stilleto and were chased for 100m by a young man dropping his pants ( not worth stopping!). So it made for an interesting long run! This morning I found the run really comfortable and the pace easy. My breathing was fine and felt I had energy to spare at the end. It was a pretty cruisy run with the MTG. They take it pretty easy... it is a fine line for me- I feel safe with the MTG, knowing I can manage the pace easily but find I can feel a little frustrated by the stops and sometimes slower pace. I do not quite feel confident enough to run with the 6am group, as they can go a bit too quick and it is every man/woman for themself! Jim keeps saying it is the time on your feet which is important for your first marathon.... and I have no idea! So I will just go with the flow.
The good news is my hip/glute etc feel really good today and ITB also ok... woo hoo! Bad news was that I had a sore spot on my right foot which progressively got sorer as the run went on :-( So fingers crossed it is not something that will turn into a problem! I am icing it right now, rubbed on some voltarin and tommorow is a rest day. So dear running gods... please, pretty please look kindly on my foot and let this be a one off little niggle!

Distance: 21.5km
Time: 2hrs 5mins (turned watch off for drink stops)
Average pace: 5:50/km