Wednesday 7th Feb
Today: 21km
Week:36km
Month:112km
Year:474km
Met at the park for our mid week long run. For something different we decided to run down to Rushcutters Bay, Double Bay and then onto the city to surf course. Just for fun we ran up heartbreak hill ;-) and down to Bondi. Now just to make sure we are getting enough hills in, we ran back up Bondi rd and through Queens park and back to the car. We covered the 21km in 2hrs. We picked the pace up in the second half and finished the last few kms at 5min pace. It was a great run this morining and it was a nice surprise to find that Heart break hill was not such a heartbreak! Haha anything after Pluvi seems a walk in the park ;-)
Finished with spectacular massage this afternoon to loosen the legs up. I was surprised after the weekend what good shape they were in.... no major sore bits to complain of! Bliss!!!
Thursday 8th Feb
Today: 10km
Week:46km
Month:122km
Year:484km
Today was Wild Walter.... which is aproximately 400m hill session at the park. We have to attack the up hill, and then run hard along a flat section with a final 150m down hill finish. Sean was giving us about 45sec active recocvery before we launched straight into the next rep. I had to do 10 and I had miss counted so I was sooo happy to realise we had already done 8 ( I thought it was number 7). We had run the first 4 reps around the wrong tree so they were a bit short... so we then went around the correct way which added about 5 secs on the times- dóh!!!
I really enjoyed this session. It was tough but over quickly! I was pretty happy as my times stayed pretty constant.
1:49, 1:47, 1:46, 1:45, 1:50, 1:50, 1:48, 1:48, 1:48, 1:46
Friday, February 09, 2007
Monday, February 05, 2007
The full monty.... "ultra style"
Sunday 4th Feb 2007
Today: 45km
Week:92km
Month:76km
Year:438km
Today we decided to swap next weeks long run for today so that we can do the striders equaliser on Sunday. So we headed to The track for our full monty version. We decided to do the whole 45kms so I could get a clear idea of the track and what to expect. We were lead out by our fearless team leader Wayne, who reassured us we were doing it "ultra style". This turned out to be fun, relaxed, with lots of breaks and LOTS of food. The plan was to cover the distance and get a good idea of how to run the race on the day. I am so thankful for the experience! Apart from being a brilliant way to spend my day.... with two of my favourite people BUT I feel so relaxed and confident about the race. I am firm in my belief this will be one of the toughest and challenging runs I will do and am ready for the test. .... what ever happens on the day happens! I think the trick will be to run smart! Which is why experiencing that final 19km after Mini Mini and Pluvi was worth its weight in gold!!! I am going to tatoo in my brain that I must reach the top of Pluvi with enough left to run a half marathon distance. I also learnt that despite what I have been told, that final 19kms is just as tough- I can imagine it must claim quite a few scalps along that stretch. When I sit and think about where we ran and what we saw.... I just get stuck on how long it is!! That sounds a stupid comment, but it really is a long way! When we popped out at the last little bit Wayne said to me...."you can hear the crowd from here" I got butterflies and thought Bring it on!!!! I felt really happy how I pulled up, tired but no sore bits to report!! The day was made even more exciting when we got to the end and Deanne and Ray were no where to be seen!! Needless to say I wnet into meltdown mode thinking they were injured on the track or lost or kidnapped by aliens ( ok I was very tired!!). So we lay around on the steps at the front of Caves house waiting for them to appear! I can only imagine what we looked like and how bad we must have smelt!!! Just as I was taking my panic up a notch and getting ready to force wayne to run and find them they appeared! They got a little navigationally challenged found new parts of the track and covered 30km instead of the orginal 15km!! Ray was grinning from ear to ear.... I think he enjoyed himself ;-)
Monday 5th Feb
Today: 5km
Week: 5km
Month: 81km
Year: 443km
Easy 30 mins today. I ran at the gym so I could stop if I felt too sore. Surprisingly I felt only a little sore in my calfs and quads from the hills. The rest of me feels pretty good :-) I covered the 5km in 5:43/km pace and then finished with a pillates class. I left feeling nice and relaxed and stretched!
Tuesday 6th Feb
Today: 10km
Week: 15km
Month:91km
Year: 453km
We had speed work today and we had pre warned Sean to not expect "any record breaking times". I arrived a little earlier than usual to do a longer warm up given the beating I have given the legs it only seemed fair ;-)
By the end of the strides I was actually feeling really good, but not looking forward to two 2km reps and 1 1km rep. Once we got going I tucked in behind a couple of the girls I usually run with and tried to jut keep them a little in front of me. I went through the first km in 4:33 only 5 secs worse than the last time we did this session. The second lap was 4:30.... 9:03 for the rep. My best 2km rep so far was 8:55 so I was pretty happy! The second rep I took off with the girls again and kept with them. The first lap was 4:33 again and the second was 4:36. Then for the stinger... the final 1km rep. My legs were now feeling tired from the weekend but what the hell how bad could it be. Pretty bad :-) I managed to stick with them for almost 800ms and was running at 4min/km pace then I struggled and had to really bully myself to keep it up. I finished with 4:17 which I was very happy with after the little loss of plot at the willow tree :-) It is really good mentally to do these session.... makes your mind know that you can do it even when yuor feeling tired! I think I will need that on race day!!
9:03 (2km), 9:06 (2km), 4:17 (1km)
Today: 45km
Week:92km
Month:76km
Year:438km
Today we decided to swap next weeks long run for today so that we can do the striders equaliser on Sunday. So we headed to The track for our full monty version. We decided to do the whole 45kms so I could get a clear idea of the track and what to expect. We were lead out by our fearless team leader Wayne, who reassured us we were doing it "ultra style". This turned out to be fun, relaxed, with lots of breaks and LOTS of food. The plan was to cover the distance and get a good idea of how to run the race on the day. I am so thankful for the experience! Apart from being a brilliant way to spend my day.... with two of my favourite people BUT I feel so relaxed and confident about the race. I am firm in my belief this will be one of the toughest and challenging runs I will do and am ready for the test. .... what ever happens on the day happens! I think the trick will be to run smart! Which is why experiencing that final 19km after Mini Mini and Pluvi was worth its weight in gold!!! I am going to tatoo in my brain that I must reach the top of Pluvi with enough left to run a half marathon distance. I also learnt that despite what I have been told, that final 19kms is just as tough- I can imagine it must claim quite a few scalps along that stretch. When I sit and think about where we ran and what we saw.... I just get stuck on how long it is!! That sounds a stupid comment, but it really is a long way! When we popped out at the last little bit Wayne said to me...."you can hear the crowd from here" I got butterflies and thought Bring it on!!!! I felt really happy how I pulled up, tired but no sore bits to report!! The day was made even more exciting when we got to the end and Deanne and Ray were no where to be seen!! Needless to say I wnet into meltdown mode thinking they were injured on the track or lost or kidnapped by aliens ( ok I was very tired!!). So we lay around on the steps at the front of Caves house waiting for them to appear! I can only imagine what we looked like and how bad we must have smelt!!! Just as I was taking my panic up a notch and getting ready to force wayne to run and find them they appeared! They got a little navigationally challenged found new parts of the track and covered 30km instead of the orginal 15km!! Ray was grinning from ear to ear.... I think he enjoyed himself ;-)
Monday 5th Feb
Today: 5km
Week: 5km
Month: 81km
Year: 443km
Easy 30 mins today. I ran at the gym so I could stop if I felt too sore. Surprisingly I felt only a little sore in my calfs and quads from the hills. The rest of me feels pretty good :-) I covered the 5km in 5:43/km pace and then finished with a pillates class. I left feeling nice and relaxed and stretched!
Tuesday 6th Feb
Today: 10km
Week: 15km
Month:91km
Year: 453km
We had speed work today and we had pre warned Sean to not expect "any record breaking times". I arrived a little earlier than usual to do a longer warm up given the beating I have given the legs it only seemed fair ;-)
By the end of the strides I was actually feeling really good, but not looking forward to two 2km reps and 1 1km rep. Once we got going I tucked in behind a couple of the girls I usually run with and tried to jut keep them a little in front of me. I went through the first km in 4:33 only 5 secs worse than the last time we did this session. The second lap was 4:30.... 9:03 for the rep. My best 2km rep so far was 8:55 so I was pretty happy! The second rep I took off with the girls again and kept with them. The first lap was 4:33 again and the second was 4:36. Then for the stinger... the final 1km rep. My legs were now feeling tired from the weekend but what the hell how bad could it be. Pretty bad :-) I managed to stick with them for almost 800ms and was running at 4min/km pace then I struggled and had to really bully myself to keep it up. I finished with 4:17 which I was very happy with after the little loss of plot at the willow tree :-) It is really good mentally to do these session.... makes your mind know that you can do it even when yuor feeling tired! I think I will need that on race day!!
9:03 (2km), 9:06 (2km), 4:17 (1km)
Saturday, February 03, 2007
All hail Queen Helen...the monkey is dead!!
Today: 14km
Week: 47km
Month: 31km
Year: 393km
It was Lane Cove 10km Striders this morning and my only goal today was to improve on my 48:14 PB. Helen had agreed to run with me as she is still recovering from nasty shin splints. Firstly I want to say a huge thanks to her!! It is so nice to have someone give up there own race to help you acheive your own goal. I felt nervous at the start because not only was I putting pressure on myself but Sean had said to me on thursday after training that a PB was in order. The aim was to not thrash the first 5kms too hard and then do a negative split. There were heaps there this morning and the start felt a little like a city to surf start :-) I had told Helen my goal was to do 4:45/km and anything better would be a bonus. We ran the first km in 4:45 and I was stoked! I got into a comfy pace and just sat behind Helen who kept a close eye that I did not slip behind. Scribbly felt fine and I got a good laugh from one of the girls near by who said "wow the turn around already!!" hehe I just kept going. I love the down hills so made sure I made up for lost time from the ups. We got to the 2nd hill and I really struggled on the up. It felt like harder work than it should have!! My hamstrings actually felt a bit tired.... not sure why? Anyhoo we turned around and I again made up for pathetic up with a faster down. How good would it be if you were good at the ups and downs!! I was pleased to see the 5km split was 23:51. Helen kept encouraging me to just maintina my pace. When we got to the 7km mark she said we had a pb in the bag if I just kept it constant. I was finding any little incline hard today and I sounded like I was having an asthma attack. Haha once I reassured Helen would not drop dead she said " I know how much you want this, try to pick it up". I was so happy to get to the 9km mark and know it was just 2.5 laps of Mckay to go! I can do this!!! Now I got excited.... I tried to pick someone up front and reel her in. I was so happy to see the finish and crossed the line in 47:30. Woo Hoo!!! The monkey is dead! I was ecstatic.... it is a nice feeling to run a good race! Average pace 4:44/km. It is very exciting to be able to run a faster 10km with all the km's we are running at the moment.... very noice! Hmmm still no heaving.... maby Homebush :-)
splits: 4:45, 4:28, 4:51 (scribbly), 4:38, 5:07 (hill), 4:41, 4:36, 4:38, 4:50 ( started my usual I am tired crap), 4:30, 22secs.
Week: 47km
Month: 31km
Year: 393km
It was Lane Cove 10km Striders this morning and my only goal today was to improve on my 48:14 PB. Helen had agreed to run with me as she is still recovering from nasty shin splints. Firstly I want to say a huge thanks to her!! It is so nice to have someone give up there own race to help you acheive your own goal. I felt nervous at the start because not only was I putting pressure on myself but Sean had said to me on thursday after training that a PB was in order. The aim was to not thrash the first 5kms too hard and then do a negative split. There were heaps there this morning and the start felt a little like a city to surf start :-) I had told Helen my goal was to do 4:45/km and anything better would be a bonus. We ran the first km in 4:45 and I was stoked! I got into a comfy pace and just sat behind Helen who kept a close eye that I did not slip behind. Scribbly felt fine and I got a good laugh from one of the girls near by who said "wow the turn around already!!" hehe I just kept going. I love the down hills so made sure I made up for lost time from the ups. We got to the 2nd hill and I really struggled on the up. It felt like harder work than it should have!! My hamstrings actually felt a bit tired.... not sure why? Anyhoo we turned around and I again made up for pathetic up with a faster down. How good would it be if you were good at the ups and downs!! I was pleased to see the 5km split was 23:51. Helen kept encouraging me to just maintina my pace. When we got to the 7km mark she said we had a pb in the bag if I just kept it constant. I was finding any little incline hard today and I sounded like I was having an asthma attack. Haha once I reassured Helen would not drop dead she said " I know how much you want this, try to pick it up". I was so happy to get to the 9km mark and know it was just 2.5 laps of Mckay to go! I can do this!!! Now I got excited.... I tried to pick someone up front and reel her in. I was so happy to see the finish and crossed the line in 47:30. Woo Hoo!!! The monkey is dead! I was ecstatic.... it is a nice feeling to run a good race! Average pace 4:44/km. It is very exciting to be able to run a faster 10km with all the km's we are running at the moment.... very noice! Hmmm still no heaving.... maby Homebush :-)
splits: 4:45, 4:28, 4:51 (scribbly), 4:38, 5:07 (hill), 4:41, 4:36, 4:38, 4:50 ( started my usual I am tired crap), 4:30, 22secs.
Friday, February 02, 2007
Friday on my mind....
Today: 7km
Week: 33km
Month: 17km
Year: 379km
Finally the end of the week!!! We have been a bit too social these last 3 weeks and we are really looking forward to an early bed tonight! I ran with Ray and Bernie and Wayne this morning around the water. It was raining which was spectacular! It is a delicacy to run in the rain and I love the feeling and smells. I ran along with Bernie chatting away. We ran really slowly and tried to keep at 6 min pace. We averaged 5:45/km. It was sucha great way to start off the weekend.... still the rest of today to go though. I am feeling almost back to 100% which is awesome.... the foggies have almost gone!!! Too long a story and the poeple who need to know already do. Suffice to say I am sparking again :-) Operation FF is progressing well!
Tommorow is Lane Cove 10km and it is where I set my 10km PB 2 years ago! I managed to scrape 1 second off it at Smithfield last month in the heat. I am aiming to get the monkey off my back and run a good 10km. It is quite ridiculous that I run 22:15 for 5km and passed through the 10km mark of the half in 48:20!! I seem to be stuck at 48mins. I had a similar experience trying to get under 50mins. I think I had myself convinced it was too hard and I ran 50:05 soooo many times! Amazing the mental side to running. So as advised by Dean I am telling myself in the morning that I am a brilliant 10km runner and this is my distance. Hmmmm.... we will see!
Week: 33km
Month: 17km
Year: 379km
Finally the end of the week!!! We have been a bit too social these last 3 weeks and we are really looking forward to an early bed tonight! I ran with Ray and Bernie and Wayne this morning around the water. It was raining which was spectacular! It is a delicacy to run in the rain and I love the feeling and smells. I ran along with Bernie chatting away. We ran really slowly and tried to keep at 6 min pace. We averaged 5:45/km. It was sucha great way to start off the weekend.... still the rest of today to go though. I am feeling almost back to 100% which is awesome.... the foggies have almost gone!!! Too long a story and the poeple who need to know already do. Suffice to say I am sparking again :-) Operation FF is progressing well!
Tommorow is Lane Cove 10km and it is where I set my 10km PB 2 years ago! I managed to scrape 1 second off it at Smithfield last month in the heat. I am aiming to get the monkey off my back and run a good 10km. It is quite ridiculous that I run 22:15 for 5km and passed through the 10km mark of the half in 48:20!! I seem to be stuck at 48mins. I had a similar experience trying to get under 50mins. I think I had myself convinced it was too hard and I ran 50:05 soooo many times! Amazing the mental side to running. So as advised by Dean I am telling myself in the morning that I am a brilliant 10km runner and this is my distance. Hmmmm.... we will see!
Thursday, February 01, 2007
Cruising....
Wednesday 31st Jan
Rest Day!!!! After months of consistant training I opted for some sleep and rest today! No running , no gym, no pillates and no yoga! We have had a huge week socially.... starting with the Rogere waters concert Thursday last week, Rays party and last night the Eric Clapton concert. So when the alarm went off at 5am.... ray and I both just rolled over for some much needed zzzzzzz's
Total for January 362km
Thursday 1st Feb 2007
Today: 10km
Week: 26km
Month: 10km
Year: 372km
Wow.... who can believe the first month is over with for 2007!! So time to re start the month km counter.... That just flew by :-) This month has been great running wise. I am feeling really fit and things are clicking at the moment. I have no niggles or injuries and have been working really hard and consistantly towards 6 ft. I am really excited about this run, but also quite daunted. This is a run to treat with respect and not take lightly!! I have been running for 4 years and have done 15 half marathons, two sub 4hr marathons and lots of 10kms and other races and I still wonder if I am still a bit green to do this run. Don't get me wrong, I know I am doing the right training and will toe the line prepared and ready to go BUT still can be a bit daunting! Also very exciting to be doing it with such a great friend :-)
Today we had speed work around the lake. We had 2 laps and then easy recovery. Sean gave us a good talking to about taking today easy if we were racing on Saturday! No need to say it twice!! Dean and I sat at a really comfiratable pace and chatted around both laps. I decided to make sure I could talk the whole way around to make sure I did not push too hard. I ran at about 4:45 pace and felt really confortable. It was nice to take it easy.... but then you feel like you have not done enough! So crazy I know!! So hopefully I will turn up on Saturday busting for a good run. Helen is running with me and she has promised there will be no slacking off! So I am quite excited about it!!
2 Laps- 13:45 (6:55,6:50)
Rest Day!!!! After months of consistant training I opted for some sleep and rest today! No running , no gym, no pillates and no yoga! We have had a huge week socially.... starting with the Rogere waters concert Thursday last week, Rays party and last night the Eric Clapton concert. So when the alarm went off at 5am.... ray and I both just rolled over for some much needed zzzzzzz's
Total for January 362km
Thursday 1st Feb 2007
Today: 10km
Week: 26km
Month: 10km
Year: 372km
Wow.... who can believe the first month is over with for 2007!! So time to re start the month km counter.... That just flew by :-) This month has been great running wise. I am feeling really fit and things are clicking at the moment. I have no niggles or injuries and have been working really hard and consistantly towards 6 ft. I am really excited about this run, but also quite daunted. This is a run to treat with respect and not take lightly!! I have been running for 4 years and have done 15 half marathons, two sub 4hr marathons and lots of 10kms and other races and I still wonder if I am still a bit green to do this run. Don't get me wrong, I know I am doing the right training and will toe the line prepared and ready to go BUT still can be a bit daunting! Also very exciting to be doing it with such a great friend :-)
Today we had speed work around the lake. We had 2 laps and then easy recovery. Sean gave us a good talking to about taking today easy if we were racing on Saturday! No need to say it twice!! Dean and I sat at a really comfiratable pace and chatted around both laps. I decided to make sure I could talk the whole way around to make sure I did not push too hard. I ran at about 4:45 pace and felt really confortable. It was nice to take it easy.... but then you feel like you have not done enough! So crazy I know!! So hopefully I will turn up on Saturday busting for a good run. Helen is running with me and she has promised there will be no slacking off! So I am quite excited about it!!
2 Laps- 13:45 (6:55,6:50)
Tuesday, January 30, 2007
29th Jan 2007
Today: 6km
Week: 6km
Month: 352km
Year: 352km
I slept in this morning and left Miss Bernie high and dry, so I made up for my tardiness with a run this evening. We had a great run around the waterfront. It was pretty warm but there was a really nice breeze to keep us cool..... although it turned into an annoying headwind for a few km's! We both felt really cruisy and was surprised by the 5:21/km pace. This week is an easier week which is going to be much appreciated. Sean is alternating harder weks and lighter weeks which seems to work really well and lets the body adjust to the tougher sessions. I am looking forward to Striders this saturday and Helen has agreed to run with me... woo hoo!!!
Tuesday 30th Jan
Today: 10km
Week: 16km
Month: 362km
Year: 362km
We had an abridged version of Big Bertha today. I had 6 laps instead of 10. I felt great this morning and was actually feeling like I wanted to do the full 10. You know the feeling you get when things are clicking.... but I decided that it was better to do the program and be sensible. I had decided I would not let the hil get the better of me today and I think I came out on top! I usually hover around the 2:10 mark per lap.... my best lap previously has been 2:03 so I was ecstatic with my laps :-)
Laps: 1:58, 2:00, 2:03, 2:06, 2:08, 2:06 6 laps 12 :31
Today: 6km
Week: 6km
Month: 352km
Year: 352km
I slept in this morning and left Miss Bernie high and dry, so I made up for my tardiness with a run this evening. We had a great run around the waterfront. It was pretty warm but there was a really nice breeze to keep us cool..... although it turned into an annoying headwind for a few km's! We both felt really cruisy and was surprised by the 5:21/km pace. This week is an easier week which is going to be much appreciated. Sean is alternating harder weks and lighter weeks which seems to work really well and lets the body adjust to the tougher sessions. I am looking forward to Striders this saturday and Helen has agreed to run with me... woo hoo!!!
Tuesday 30th Jan
Today: 10km
Week: 16km
Month: 362km
Year: 362km
We had an abridged version of Big Bertha today. I had 6 laps instead of 10. I felt great this morning and was actually feeling like I wanted to do the full 10. You know the feeling you get when things are clicking.... but I decided that it was better to do the program and be sensible. I had decided I would not let the hil get the better of me today and I think I came out on top! I usually hover around the 2:10 mark per lap.... my best lap previously has been 2:03 so I was ecstatic with my laps :-)
Laps: 1:58, 2:00, 2:03, 2:06, 2:08, 2:06 6 laps 12 :31
Sunday, January 28, 2007
Friday 26th January 2007
Today: 7km
Week: 48km
Month: 303km
Year: 303km
Today I ran with my big sister in her first official run! My sister is someone I can always rely on to be there for me and she is tireless in her support and enthusiasim for my running. So I was so happy to be able to run with her this morning and support her abchieve her goal of complteing her first official race. Now to put this into context, my big sis is not a runner and has completed a total of about 8 runs in the lead up to this race. She is not a morning person and has a 14 month old baby.... which takes up a huge amount of time and energy. BUT she has bucket loads of determination and can do anything she sets her mind to. So we lined up and the gun went off and we were off! I had warned her that there was a hill ot two.... like childbirth I had forgotten that this 3.2km race is almost all up hill! After some initial swearing at me she got down to business and completed her first run in style! We had Bernie, Helen and Kerry along for the ride.... they went ahead to make sure our path was clear :-) Bec ran the whole way with a determination and strength that made me proud. There was no complaining and she even refused my offer to walk! With about 500ms to go I took her hand and belted out a version of "sisters are doing it for themselves..." and then she put on a sprint that would have made any 100m runner pround and crossed the line in about 23:20 (timing was a mess!)
What a woman! I am so happy to have been able to share a little of what makes me so happy and look forward to running with her again, and again!
Finished Australia day with a very relaxing day with some very special people :-)
Saturday 27th January 2007
Today: 35km
Week: 83km
Month: 338km
Year: 338km
With Rays birthdat party tonight Bernie ad I decided to do our long run this morning. We had 35km on the program and decided to head to the bay so we could also catch up with the CR challenge mob. We did a lap of the bay before running the CR 5km challenge and back and then continued on for another 17km. We did a couple of loops including the bay, canal, and other side streets to make up the 35km. It was really sunny and got quite hot as the morning progressed.... thankfully we had some cold powerade in the car to have at the halfway mark.
Bernie and I sat at about 5:50/km pace for the whole run. We were really relaxed and chatted and laughed our way around the 35km. I think we both kept waiting to get tired but we seemed to just keep cruising along. I had such a great time watching Bernie absolutely smash this run!! Miss Bernie is one of these people in life who just get on with things with a minimum of fuss. Only a few people would be aware of the challenges presented to Bernie and her family this year. I think she is one of the most determined, strong women I know and this flows through to her running. She is committed and always puts in a 110%..... I am glad she is on my team!!!
So we finished the run feeling fantastic! We covered the 35km in 3hrs 25mins, average pace 5:50/km. I was joking with Bernie that if we had done another lap of the bay she would have had a marathon PB..... alas pancakes were calling very strongly!
So another long one done and in the 6ft bank :-)
Sunday 28th January 2007
Today: 8km
Week: 91km
Month: 346km
Year: 346km
After a fantastic 30th Birthday do for Ray last night, we slept in this morning!!!! We had a fantastic time with some really great friends and family. That is what it is all about... the rest is meaningless!
I headed out tonight and felt great!!! I was so amazed at how great the legs felt after yesterdays long run. I ran mainly on grass around a really large soccor field near home. Covered 8km in 42mins.
Today: 7km
Week: 48km
Month: 303km
Year: 303km
Today I ran with my big sister in her first official run! My sister is someone I can always rely on to be there for me and she is tireless in her support and enthusiasim for my running. So I was so happy to be able to run with her this morning and support her abchieve her goal of complteing her first official race. Now to put this into context, my big sis is not a runner and has completed a total of about 8 runs in the lead up to this race. She is not a morning person and has a 14 month old baby.... which takes up a huge amount of time and energy. BUT she has bucket loads of determination and can do anything she sets her mind to. So we lined up and the gun went off and we were off! I had warned her that there was a hill ot two.... like childbirth I had forgotten that this 3.2km race is almost all up hill! After some initial swearing at me she got down to business and completed her first run in style! We had Bernie, Helen and Kerry along for the ride.... they went ahead to make sure our path was clear :-) Bec ran the whole way with a determination and strength that made me proud. There was no complaining and she even refused my offer to walk! With about 500ms to go I took her hand and belted out a version of "sisters are doing it for themselves..." and then she put on a sprint that would have made any 100m runner pround and crossed the line in about 23:20 (timing was a mess!)
What a woman! I am so happy to have been able to share a little of what makes me so happy and look forward to running with her again, and again!
Finished Australia day with a very relaxing day with some very special people :-)
Saturday 27th January 2007
Today: 35km
Week: 83km
Month: 338km
Year: 338km
With Rays birthdat party tonight Bernie ad I decided to do our long run this morning. We had 35km on the program and decided to head to the bay so we could also catch up with the CR challenge mob. We did a lap of the bay before running the CR 5km challenge and back and then continued on for another 17km. We did a couple of loops including the bay, canal, and other side streets to make up the 35km. It was really sunny and got quite hot as the morning progressed.... thankfully we had some cold powerade in the car to have at the halfway mark.
Bernie and I sat at about 5:50/km pace for the whole run. We were really relaxed and chatted and laughed our way around the 35km. I think we both kept waiting to get tired but we seemed to just keep cruising along. I had such a great time watching Bernie absolutely smash this run!! Miss Bernie is one of these people in life who just get on with things with a minimum of fuss. Only a few people would be aware of the challenges presented to Bernie and her family this year. I think she is one of the most determined, strong women I know and this flows through to her running. She is committed and always puts in a 110%..... I am glad she is on my team!!!
So we finished the run feeling fantastic! We covered the 35km in 3hrs 25mins, average pace 5:50/km. I was joking with Bernie that if we had done another lap of the bay she would have had a marathon PB..... alas pancakes were calling very strongly!
So another long one done and in the 6ft bank :-)
Sunday 28th January 2007
Today: 8km
Week: 91km
Month: 346km
Year: 346km
After a fantastic 30th Birthday do for Ray last night, we slept in this morning!!!! We had a fantastic time with some really great friends and family. That is what it is all about... the rest is meaningless!
I headed out tonight and felt great!!! I was so amazed at how great the legs felt after yesterdays long run. I ran mainly on grass around a really large soccor field near home. Covered 8km in 42mins.
Thursday, January 25, 2007
A 30 year milestone....
Wednesday 24th Jan
Today: 16km
Week: 31km
Month: 286km
Year: 286km
Great run this morning with the girls... and Ray :-) The legs felt pretty good and the run felt comfortable. Overall 16km, 91mins, average pace 5:42/km.
Thursday 25th Jan
Today: 10km
Week: 41km
Month: 296km
Year 296km
Awoke this morning and had to drag my now 30year old husband out of bed, as he complained of his arthritic bones and tired legs. I knew Miss Bernie had been busy baking so there was no going back to bed! Last night I did a kick boxing class and there was a lot of squating and lunging, so the legs felt tired today. I had 7 laps of Wild Wally hill on the program... under 3mins would have been nice, but consistant times would do. by the 4th rep my legs had not a lot of kick left and the uphill section at the bottom was killing me. I felt pretty good on the inital hill and flew down the dowhill section but as soon as I hit the last uphill I was like a rollor coaster needing to be dragged up the hill. No matter how much effort I was putting in the times were stuck ....3:03 seemed to be the time of the morning! I got quite frustrated and so my last two reps were crap. I got to the bottom of the hill for the last incline and just gave up. So that was dissapointing..... funny how times I would have been ecstatic about 6 months ago are dissapointing today- so thats a good way to look at it :-) Sean said he was watching me as I would start on the last hill in my last rep- He said I looked at my watch and then my face fell and shoulders slumped..... Hmmmm I will have to work on my poker face.
Splits: 3:08, 3:06, 3:03, 3:03, 3:03, 3:05, 3:08 (670m loop)
So Happy Birthday to my wonderful husband! We have had 13 years together and I am thankful for every moment. I can not believe we are , or he is 30!!! Still seems like yesterday we were in year 11. Sometimes I think we are playing dress ups!
Today: 16km
Week: 31km
Month: 286km
Year: 286km
Great run this morning with the girls... and Ray :-) The legs felt pretty good and the run felt comfortable. Overall 16km, 91mins, average pace 5:42/km.
Thursday 25th Jan
Today: 10km
Week: 41km
Month: 296km
Year 296km
Awoke this morning and had to drag my now 30year old husband out of bed, as he complained of his arthritic bones and tired legs. I knew Miss Bernie had been busy baking so there was no going back to bed! Last night I did a kick boxing class and there was a lot of squating and lunging, so the legs felt tired today. I had 7 laps of Wild Wally hill on the program... under 3mins would have been nice, but consistant times would do. by the 4th rep my legs had not a lot of kick left and the uphill section at the bottom was killing me. I felt pretty good on the inital hill and flew down the dowhill section but as soon as I hit the last uphill I was like a rollor coaster needing to be dragged up the hill. No matter how much effort I was putting in the times were stuck ....3:03 seemed to be the time of the morning! I got quite frustrated and so my last two reps were crap. I got to the bottom of the hill for the last incline and just gave up. So that was dissapointing..... funny how times I would have been ecstatic about 6 months ago are dissapointing today- so thats a good way to look at it :-) Sean said he was watching me as I would start on the last hill in my last rep- He said I looked at my watch and then my face fell and shoulders slumped..... Hmmmm I will have to work on my poker face.
Splits: 3:08, 3:06, 3:03, 3:03, 3:03, 3:05, 3:08 (670m loop)
So Happy Birthday to my wonderful husband! We have had 13 years together and I am thankful for every moment. I can not believe we are , or he is 30!!! Still seems like yesterday we were in year 11. Sometimes I think we are playing dress ups!
Tuesday, January 23, 2007
update
Friday 19th Jan
Today: 6km
Week: 46km
Month: 239km
Year: 239km
Easy 6km run with Bernie.... very relaxed.
Sunday 21st Jan
Today: 16km
Week: 62km
Month: 255km
Year: 255km
Headed out to Smithfield to run on the sun!!! It was soooo Hot there, even at 7am. It felt like 100 degrees but probably about 30degrees. I wanted to really work hard today, but given the heat and that 10km is not the ultimate goal I iopted for a hard run but not to thrash myself. I ended up running with Dean (Rock Doctor) which was great to have some company. I passed the second female at the 5km turn around and then Dean was giving me updates of how far behind she was. So I had fun beiong competitive and helped to keep me focused off the heat. At 8km I started to get a headache and felt a bit queezy.... so I needed a bit of subtle encouragement to not drop off and keep going. I finished in 48:14 which was 1 sec off my PB and 8 seconds better than last month. At first I was really cranky with the time.... I know I can run a better 10km time. But given the heat I ran a pretty consistant hard effort and I am satisfied with the run.
Monday 22nd
Today: 6km
Week: 6km
Month: 261km
Year: 261km
Easy 6km run along the beach with Bernie this morning. Average pace 5:35/km. Definately felt sluggish after the heat yesterday!
Tuesday 23rd Jan
Today: 9km
Week: 15km
Month: 270km
Year: 270km
We had long speed reps this morning.... I had 2 x 2km reps and 1x 1km rep. I set out to chase Helen and Ray this morning.... dreaming! They are too quick for me.... at the moment ;-)
The first 2km rep felt pretty good and it did not feel too hard.... just concentrated on my form. I worked hard today at doing the 2nd km at a quicker pace. The first rep was 4:31, 4:27. The second rep I worked with Mary and we managed a quicker first km and I worked hard to reel her in for the second looop- 4:28, 4:24. The final 1km rep was hard work. My legs felt tired, especially my glutes. I was going to try and get close to 4:00 pace... aiming high I know! I chased Ray and Helen who were not too far in front of me. I seemed to loose it at 800m mark and wanted to slow down, then Mary flew by and I used her to drag me home- 4:10/km.
I was ecstatic with my times today.... not super speedy, but consistant and I achieved the little goals I had set. There is lots of great running at the moment!!! The girls are all going great.... it will be a brilliant 2007!
2km- 8:58
2km- 8:52
1km- 4:10
Today: 6km
Week: 46km
Month: 239km
Year: 239km
Easy 6km run with Bernie.... very relaxed.
Sunday 21st Jan
Today: 16km
Week: 62km
Month: 255km
Year: 255km
Headed out to Smithfield to run on the sun!!! It was soooo Hot there, even at 7am. It felt like 100 degrees but probably about 30degrees. I wanted to really work hard today, but given the heat and that 10km is not the ultimate goal I iopted for a hard run but not to thrash myself. I ended up running with Dean (Rock Doctor) which was great to have some company. I passed the second female at the 5km turn around and then Dean was giving me updates of how far behind she was. So I had fun beiong competitive and helped to keep me focused off the heat. At 8km I started to get a headache and felt a bit queezy.... so I needed a bit of subtle encouragement to not drop off and keep going. I finished in 48:14 which was 1 sec off my PB and 8 seconds better than last month. At first I was really cranky with the time.... I know I can run a better 10km time. But given the heat I ran a pretty consistant hard effort and I am satisfied with the run.
Monday 22nd
Today: 6km
Week: 6km
Month: 261km
Year: 261km
Easy 6km run along the beach with Bernie this morning. Average pace 5:35/km. Definately felt sluggish after the heat yesterday!
Tuesday 23rd Jan
Today: 9km
Week: 15km
Month: 270km
Year: 270km
We had long speed reps this morning.... I had 2 x 2km reps and 1x 1km rep. I set out to chase Helen and Ray this morning.... dreaming! They are too quick for me.... at the moment ;-)
The first 2km rep felt pretty good and it did not feel too hard.... just concentrated on my form. I worked hard today at doing the 2nd km at a quicker pace. The first rep was 4:31, 4:27. The second rep I worked with Mary and we managed a quicker first km and I worked hard to reel her in for the second looop- 4:28, 4:24. The final 1km rep was hard work. My legs felt tired, especially my glutes. I was going to try and get close to 4:00 pace... aiming high I know! I chased Ray and Helen who were not too far in front of me. I seemed to loose it at 800m mark and wanted to slow down, then Mary flew by and I used her to drag me home- 4:10/km.
I was ecstatic with my times today.... not super speedy, but consistant and I achieved the little goals I had set. There is lots of great running at the moment!!! The girls are all going great.... it will be a brilliant 2007!
2km- 8:58
2km- 8:52
1km- 4:10
Thursday, January 18, 2007
Happy Birthday to You.....
Wed 17th Jan
Today: 16km
Week: 31km
Month: 224km
Year: 224km
Mid week long run- 16km, 1:29, average pace 5:28/km. Met up at Centenial Park and did our mid week run. Felt great today.... I started slow and then chased down Ray and Helen and David. The soreness from Sundays run is finally going!!
Thursday 18th Jan
Today: 9km
Week: 40km
Month: 233km
Year: 233km
We had 1200m loops this morning with a 2min recovery. I had 3 on the program which I like, you do one and your half over ;-)
I was aiming for a sub 5min 1200m this morning.... got close but not quite. I chased Helen and Claudia... they are very quick on the speed work!
We finished with singing Kerry Happy Birthday and some great cake made by Chef Bernie!
Friday and saturday will be easy runs and then I am going to have a go at the 10km at Smithfield on sunday.
Time: 5:12, 5:04, 5:03
Today: 16km
Week: 31km
Month: 224km
Year: 224km
Mid week long run- 16km, 1:29, average pace 5:28/km. Met up at Centenial Park and did our mid week run. Felt great today.... I started slow and then chased down Ray and Helen and David. The soreness from Sundays run is finally going!!
Thursday 18th Jan
Today: 9km
Week: 40km
Month: 233km
Year: 233km
We had 1200m loops this morning with a 2min recovery. I had 3 on the program which I like, you do one and your half over ;-)
I was aiming for a sub 5min 1200m this morning.... got close but not quite. I chased Helen and Claudia... they are very quick on the speed work!
We finished with singing Kerry Happy Birthday and some great cake made by Chef Bernie!
Friday and saturday will be easy runs and then I am going to have a go at the 10km at Smithfield on sunday.
Time: 5:12, 5:04, 5:03
Tuesday, January 16, 2007
Update: Operation Fairy Floss
12th Jan 2007
Today: 9km
Week: 49km
Month: 152km
Year: 152km
9km run from home this afternoon.... very tempted to give it a miss following a late night last night. Once I got moving I really enjoyed the run and finished feeling very relaxed. Finished at the gym.
9km: 47mins 5:15/km
13th Jan 2007
Today: 5km
Week: 54km
Month: 157km
Year: 157km
Met Bec today and did a 5km run walk around her Hilly area. I just enjoyed getting out with my big sister today and am looking forward to running a 6ft trial tommorow.
14th Jan 2007
Today: 36km
Week: 90km
Month: 193km
Year: 193km
Today we headed up to 6ft track for a bit of a sticky beak at what to expect. We started at Explorers tree and ran as far as Allums Creek and back, finishing at Megalong valley rd. It was cool in the morning but once the sun got up it got really hot. The run was absolutely spectacular and I loved evry minute of it!!! I am so glad to have seen the track as I do not think you can understand what is involved unless you see it. The "hills" were not like anything I have run before. This is definately a run that deserves repsect and not to be taken lightly or gone into it underdone! The great thing was I felt great on the hills and finished the 36km confident that I could have done the next 9km without too much drama. I will be writing on my hand in permanent pen "go slow".... I must remeber to be patient in that first deceptive 15km! Covered the 36km in 4:40.
It was an eventful day..... lets just say what happens on the track stays on the track!
Monday 15th Jan
today: 6km
Week: 6km
Month:199km
Year: 199km
I woke up this morning with very sore abs from yesterdays downhill running. I seemed to get stiffer as the day progressed and by yesterday evening my quads felt quite sore. I did my recovery run.... which statrted very slow and ploddy! I warmed up after a the first few kms and felt more human when I finished. 6km- 33mins, 5:39/km.
Tuesday 16th Jan
Today: 9km
Week: 15km
Month: 208km
Year: 208km
I went to training this morning with the plan of dropping Ray for the time trial and me to head off and do an easy run- as per program. When I arrived and Sean chatted to me about how I went on the weekend he decided I should do the session and do a "solid hit out and not 100%"...... still sounded painful! Being very compliant, as Ray would know well, I did as told. I ran with Linda and Steph and our aim was to run consistant laps. The first two felt pretty easy and by the third lap my legs were reminding me about the 36kms on Sunday! We worked really hard and made sure neither of us three girls dropped off the pace. We finished 27:15 in a photo finish ;-) It was really fun sprinting down the final 200ms together. I was chuffed at todays run.... 4:48/km pace on very tired legs :-) It was a bit off my previous time trial.... 25 secs but I am amazed that I managed what I did!
5.7km (4 laps)
km splits: 4:46, 4:51, 4:49, 4:46, 4:48, 3:13 (700m)
Today: 9km
Week: 49km
Month: 152km
Year: 152km
9km run from home this afternoon.... very tempted to give it a miss following a late night last night. Once I got moving I really enjoyed the run and finished feeling very relaxed. Finished at the gym.
9km: 47mins 5:15/km
13th Jan 2007
Today: 5km
Week: 54km
Month: 157km
Year: 157km
Met Bec today and did a 5km run walk around her Hilly area. I just enjoyed getting out with my big sister today and am looking forward to running a 6ft trial tommorow.
14th Jan 2007
Today: 36km
Week: 90km
Month: 193km
Year: 193km
Today we headed up to 6ft track for a bit of a sticky beak at what to expect. We started at Explorers tree and ran as far as Allums Creek and back, finishing at Megalong valley rd. It was cool in the morning but once the sun got up it got really hot. The run was absolutely spectacular and I loved evry minute of it!!! I am so glad to have seen the track as I do not think you can understand what is involved unless you see it. The "hills" were not like anything I have run before. This is definately a run that deserves repsect and not to be taken lightly or gone into it underdone! The great thing was I felt great on the hills and finished the 36km confident that I could have done the next 9km without too much drama. I will be writing on my hand in permanent pen "go slow".... I must remeber to be patient in that first deceptive 15km! Covered the 36km in 4:40.
It was an eventful day..... lets just say what happens on the track stays on the track!
Monday 15th Jan
today: 6km
Week: 6km
Month:199km
Year: 199km
I woke up this morning with very sore abs from yesterdays downhill running. I seemed to get stiffer as the day progressed and by yesterday evening my quads felt quite sore. I did my recovery run.... which statrted very slow and ploddy! I warmed up after a the first few kms and felt more human when I finished. 6km- 33mins, 5:39/km.
Tuesday 16th Jan
Today: 9km
Week: 15km
Month: 208km
Year: 208km
I went to training this morning with the plan of dropping Ray for the time trial and me to head off and do an easy run- as per program. When I arrived and Sean chatted to me about how I went on the weekend he decided I should do the session and do a "solid hit out and not 100%"...... still sounded painful! Being very compliant, as Ray would know well, I did as told. I ran with Linda and Steph and our aim was to run consistant laps. The first two felt pretty easy and by the third lap my legs were reminding me about the 36kms on Sunday! We worked really hard and made sure neither of us three girls dropped off the pace. We finished 27:15 in a photo finish ;-) It was really fun sprinting down the final 200ms together. I was chuffed at todays run.... 4:48/km pace on very tired legs :-) It was a bit off my previous time trial.... 25 secs but I am amazed that I managed what I did!
5.7km (4 laps)
km splits: 4:46, 4:51, 4:49, 4:46, 4:48, 3:13 (700m)
Thursday, January 11, 2007
Fartletk
Today: 10km
Week: 39.5km
Month: 142.5km
Year: 142.5km
First fartlek session for the year :-) We had a 5km fertlek.... surging at faster than 5km race pace and loating a bit slower. I started off a bit too fast but then settled into a nice comfy pace. On the 4th and 5th lap I worked with Linda to maintain our pace..... it is so much easier to work as a pair- not in a competitive way, just taking turns at settign the pace and encouraging the other person to keep with you. It really helps me to not slow towards the end of the session! Average pace for was 4:45/km- 5km time was 23:48. Splits 4:26, 4:43, 4:54, 4:54, 4:46 I felt satisfied with this as Sean said to aim for about 1 minute longer than our 5km race time...... pretty close (5km pb-22:20).
Week: 39.5km
Month: 142.5km
Year: 142.5km
First fartlek session for the year :-) We had a 5km fertlek.... surging at faster than 5km race pace and loating a bit slower. I started off a bit too fast but then settled into a nice comfy pace. On the 4th and 5th lap I worked with Linda to maintain our pace..... it is so much easier to work as a pair- not in a competitive way, just taking turns at settign the pace and encouraging the other person to keep with you. It really helps me to not slow towards the end of the session! Average pace for was 4:45/km- 5km time was 23:48. Splits 4:26, 4:43, 4:54, 4:54, 4:46 I felt satisfied with this as Sean said to aim for about 1 minute longer than our 5km race time...... pretty close (5km pb-22:20).
Wednesday, January 10, 2007
Tuesday 9th Jan 2007
Today: 10km
Week: 20km
Month: 123km
Year: 123km
I missed training this morning... so decided to run with Ray in the afternoon instead. We had hills in the morning so we ran the same 10km as yesterday but made sure we ran at a hard pace and surged the hills. I went to the gym first and did my fit ball class and met Ray after the class..... I go to Fernwood and as good as Ray looks in drag they still won't let him in ;-)
The first 5km I felt really great and the 5km split was 23:45. At about 7km I could feel the effects of the gym and practiced my "running on tired legs" :-) We finished the 10mk loop in 48:58 mins. Ewan I used my timer on the watch but left it in the car on Monday.... that way I can run without timing myself..... but still time myself ;-) I can not quite let go!!
Wednesday 10th Jan 2007
Today: 9.5km
Week: 29.5km
Month: 132.9km
Year: 132.9km
I met with the girls this morning at Centenial Park for our easy run. Very pleasant and good for the soul :-) The legs feltpretty good after last nights run.
Today: 10km
Week: 20km
Month: 123km
Year: 123km
I missed training this morning... so decided to run with Ray in the afternoon instead. We had hills in the morning so we ran the same 10km as yesterday but made sure we ran at a hard pace and surged the hills. I went to the gym first and did my fit ball class and met Ray after the class..... I go to Fernwood and as good as Ray looks in drag they still won't let him in ;-)
The first 5km I felt really great and the 5km split was 23:45. At about 7km I could feel the effects of the gym and practiced my "running on tired legs" :-) We finished the 10mk loop in 48:58 mins. Ewan I used my timer on the watch but left it in the car on Monday.... that way I can run without timing myself..... but still time myself ;-) I can not quite let go!!
Wednesday 10th Jan 2007
Today: 9.5km
Week: 29.5km
Month: 132.9km
Year: 132.9km
I met with the girls this morning at Centenial Park for our easy run. Very pleasant and good for the soul :-) The legs feltpretty good after last nights run.
Monday, January 08, 2007
Cruise control...
Today: 10km
Week: 10km
Month: 113km
Year: 113km
Ran from home this afternoon. I picked a hilly 10km that I have measured before. I felt great today and ran without my watch so I could just run and not worry about the time. I really loved running this afternoon.... I just cruised around feeling nice and relaxed. Although I will admit to get cranky at the wind in a few spots. Finished the 10km in 51:50mins. Finished off with Pillates at the gym..... great way to stretch out after a run!
Week: 10km
Month: 113km
Year: 113km
Ran from home this afternoon. I picked a hilly 10km that I have measured before. I felt great today and ran without my watch so I could just run and not worry about the time. I really loved running this afternoon.... I just cruised around feeling nice and relaxed. Although I will admit to get cranky at the wind in a few spots. Finished the 10km in 51:50mins. Finished off with Pillates at the gym..... great way to stretch out after a run!
Sunday, January 07, 2007
The lady is a tramp....
Today: 21km
Week: 103km
Month: 103km
Year: 103km
This morning we ventured down to Lady Carrington Drive for a run.... minus the honey moon steps!!! It was a great morning and the cocatoos were going crazy. The quote of the morning was from Helen " What is all that noise"..... Ray responded "Cicadas!".... " what is a cicada???". I should mention Helen is from the UK! They were deafening in the national park this morning. Overall I covered the 21km in 5:38/km.... thanks to the very quick first 8km with Helen and then the even faster last 3 km when I bumped into Nando!!! We ran the last 3km at 4:55/km.... felt pretty good but I was sooooo thankful to see the car which meant I could wave them on to run up the steps.
Yes black is the new black....and I heard it was slimming ;-)
Week: 103km
Month: 103km
Year: 103km
This morning we ventured down to Lady Carrington Drive for a run.... minus the honey moon steps!!! It was a great morning and the cocatoos were going crazy. The quote of the morning was from Helen " What is all that noise"..... Ray responded "Cicadas!".... " what is a cicada???". I should mention Helen is from the UK! They were deafening in the national park this morning. Overall I covered the 21km in 5:38/km.... thanks to the very quick first 8km with Helen and then the even faster last 3 km when I bumped into Nando!!! We ran the last 3km at 4:55/km.... felt pretty good but I was sooooo thankful to see the car which meant I could wave them on to run up the steps.
Yes black is the new black....and I heard it was slimming ;-)
Saturday, January 06, 2007
I see a red door and want to paint it black.....
Friday 5th Jan 2007
Today: 5km
Week: 72km
Month: 72km
Year:72km
I slept in this morning... bliss!! So I headed out with Ray this evening after the Gym. As the class had been a killer I was not sure how my legs would feel....so we started nice and sedately. As usual ray picked up the pace and the last kms were 4:55. So we averaged 5:15 for the 5kms and it felt great.
Saturday 6th Jan 2007
Today: 11km
Week: 83km
Month:83km
Year:83km
We went to Centenial Park this morning and plodded around the park for 11kms. It was a spectacular morning.... sun shinning and good company! I actually did what I was told today and took it easy. Sean has instructed an easy weekend to let my body adjust to this weeks training. I am really looking forward to the Smithfield 10kms.... I am wanting to start the year with a good 10kms. I figure if I can do 5kms in 22:20 I should be able to do someting about my 48min 10km pb! Oh and my hair has gone from red to black :-)
Today: 5km
Week: 72km
Month: 72km
Year:72km
I slept in this morning... bliss!! So I headed out with Ray this evening after the Gym. As the class had been a killer I was not sure how my legs would feel....so we started nice and sedately. As usual ray picked up the pace and the last kms were 4:55. So we averaged 5:15 for the 5kms and it felt great.
Saturday 6th Jan 2007
Today: 11km
Week: 83km
Month:83km
Year:83km
We went to Centenial Park this morning and plodded around the park for 11kms. It was a spectacular morning.... sun shinning and good company! I actually did what I was told today and took it easy. Sean has instructed an easy weekend to let my body adjust to this weeks training. I am really looking forward to the Smithfield 10kms.... I am wanting to start the year with a good 10kms. I figure if I can do 5kms in 22:20 I should be able to do someting about my 48min 10km pb! Oh and my hair has gone from red to black :-)
Thursday, January 04, 2007
A nice surprise!
Thursday 4th Jan 2007
Today: 8km
Week:67km
Month:67km
Year:67km
Today I had to force myself out of my bed to get to training! I was in such a deep sleep and could have stayed for a few more hours. The thought of doing hills sent a shiver of fear through me…. It has to be good for me??? Bernie and I attempted to do our warm up, which was a pretty sad attempt at running but as we did the drills and strides I started to feel better. I had 10 laps this morning and Sean had said he wanted us to aim to do all 10. My goal was to just finish the 10 laps and not walk at the top of the hill. I felt like I was taking it really easy the first lap and was surprised when Sean said 2:09. I was then surprised again when he said 2:10 the next few laps. I kept waiting to feel like crap but it did happen. At the half way mark Sean said “your in for a good time just make evry stride count”. Then I lapped a few of the girls twice which does not usually happen and I finished in 21:42 which is a 30 sec improvement off my best time! I can 100% say I was not expecting that at all this morning but was ecstatic! It is nice to feel that the hard work is paying off. A big Woo Hoo to the easy 30 mins tomorrow!
Today: 8km
Week:67km
Month:67km
Year:67km
Today I had to force myself out of my bed to get to training! I was in such a deep sleep and could have stayed for a few more hours. The thought of doing hills sent a shiver of fear through me…. It has to be good for me??? Bernie and I attempted to do our warm up, which was a pretty sad attempt at running but as we did the drills and strides I started to feel better. I had 10 laps this morning and Sean had said he wanted us to aim to do all 10. My goal was to just finish the 10 laps and not walk at the top of the hill. I felt like I was taking it really easy the first lap and was surprised when Sean said 2:09. I was then surprised again when he said 2:10 the next few laps. I kept waiting to feel like crap but it did happen. At the half way mark Sean said “your in for a good time just make evry stride count”. Then I lapped a few of the girls twice which does not usually happen and I finished in 21:42 which is a 30 sec improvement off my best time! I can 100% say I was not expecting that at all this morning but was ecstatic! It is nice to feel that the hard work is paying off. A big Woo Hoo to the easy 30 mins tomorrow!
Wednesday, January 03, 2007
A new year, a fat ass and some ugly 800's......
Monday 1st Jan 2007
Today: 33km
Week: 33km
Month: 33km
Year: 33km
Today we headed to the Fat ass run, which was 33km through the bush at Berrowra. It was such a fantastic way to start the new year. There is no way to do this run justice…. I could not put into words how beautiful it was! I really need to get one of those time digital cameras for runs like this!
I ran with the aim of taking it really easy and getting some time in the legs to experience what it is like to be running for 5 plus hours. I decided this would hopefully give me confidence for 6 ft. Ray ran with me…. He was going to do the 16km but changed his mind when we got there. Now who am I to call him a crazy runner!!! I reassured him we would not be racing and we would walk when he needed a break. There was absolutely no need for him to worry he ran brilliantly and really only started to struggle in the last 3km and I dare say so did a lot of people! The bush was spectacular and I loved all the hills and climbing…. I must have been a mountain goat in a previous life.
Ray and I cruised along cheering all the other runners, chatting, laughing and yes…. Singing! Haha we had been told that it was very serene and peaceful at the start…. Not if you ran near us :-) We had started with Bernie and Naomie so we stopped and waited for them to catch up along the way, until the last climb after the ferry. We agreed to just plod on and see them at the end. I was amazed that when I got to 4 hours and into the longest I have been out running I still felt great. Even better was that when we finished I felt I could easily have kept going….. so I was grinning from ear to ear when I finished!!! We finished in 4:48 and I am pretty sure this could have been 20mins quicker without all the mucking around….. but that was most of the fun!!!
This has given me the confidence boost I needed for the next 9 weeks of training for 6ft. Bernie had an amazing run taking over 20mins off last years efforts. March will be very exciting…. So now I am putting my trust in Sean. He helped me to achieve what I did not think was doable for Canberra last year…. So I hope he can work his magic again :-) Ohh with a little bit of hard work from me too ;-)
Tuesday 2nd Jan 2007
Today: 8km
Week: 41km
Month: 41km
Year: 41km
Well no rest for the wicked!!! Bernie and I had made a pact to turn up to training this morning, so I dragged myself up and headed to Centenial park. I felt pretty good, except some soreness in the quads from the climbing. We had 5 x 800m reps today and I was prepared for them to be ugly. Last 800 session my times ranged from 3:20- 3:35. Thankfully I felt a bit better after the warm up run and drills/strides. The first two 800’s were hard work but each rep seemed to feel easier. My goal was to just get a little quicker each rep and to finish the session. My times were not too bad considering the 5hr effort the day before….. hahaha I was feeling very pooped by the end of it though! Thankfully it was my last day of leave so I went home to bed :-) My times were: 3:53, 3:45, 3:35, 3:31, 3:27.
Wednesday 3rd Jan 2007
Today: 18km
Week: 59km
Month: 59km
Year: 59km
Today was our mid week long slow run. Met the girls and Dave at the park and thankfully the old Garmin was flat…. .Which was nice as I had no idea how long, far or fast we were going. Before I knew it we were finished and I have no idea where we found the energy this morning~Mind over matter! Dave dragged us around and gradually picked up the pace at the end. We even put on a bit of a spurt as we ran past all the mad cricket fans lining up at 6:30am out side the SCG!!! The boys in blue were also out in force… and looking very fine :-) I was glad Ray stayed in bed this morning ;-)
Today: 33km
Week: 33km
Month: 33km
Year: 33km
Today we headed to the Fat ass run, which was 33km through the bush at Berrowra. It was such a fantastic way to start the new year. There is no way to do this run justice…. I could not put into words how beautiful it was! I really need to get one of those time digital cameras for runs like this!
I ran with the aim of taking it really easy and getting some time in the legs to experience what it is like to be running for 5 plus hours. I decided this would hopefully give me confidence for 6 ft. Ray ran with me…. He was going to do the 16km but changed his mind when we got there. Now who am I to call him a crazy runner!!! I reassured him we would not be racing and we would walk when he needed a break. There was absolutely no need for him to worry he ran brilliantly and really only started to struggle in the last 3km and I dare say so did a lot of people! The bush was spectacular and I loved all the hills and climbing…. I must have been a mountain goat in a previous life.
Ray and I cruised along cheering all the other runners, chatting, laughing and yes…. Singing! Haha we had been told that it was very serene and peaceful at the start…. Not if you ran near us :-) We had started with Bernie and Naomie so we stopped and waited for them to catch up along the way, until the last climb after the ferry. We agreed to just plod on and see them at the end. I was amazed that when I got to 4 hours and into the longest I have been out running I still felt great. Even better was that when we finished I felt I could easily have kept going….. so I was grinning from ear to ear when I finished!!! We finished in 4:48 and I am pretty sure this could have been 20mins quicker without all the mucking around….. but that was most of the fun!!!
This has given me the confidence boost I needed for the next 9 weeks of training for 6ft. Bernie had an amazing run taking over 20mins off last years efforts. March will be very exciting…. So now I am putting my trust in Sean. He helped me to achieve what I did not think was doable for Canberra last year…. So I hope he can work his magic again :-) Ohh with a little bit of hard work from me too ;-)
Tuesday 2nd Jan 2007
Today: 8km
Week: 41km
Month: 41km
Year: 41km
Well no rest for the wicked!!! Bernie and I had made a pact to turn up to training this morning, so I dragged myself up and headed to Centenial park. I felt pretty good, except some soreness in the quads from the climbing. We had 5 x 800m reps today and I was prepared for them to be ugly. Last 800 session my times ranged from 3:20- 3:35. Thankfully I felt a bit better after the warm up run and drills/strides. The first two 800’s were hard work but each rep seemed to feel easier. My goal was to just get a little quicker each rep and to finish the session. My times were not too bad considering the 5hr effort the day before….. hahaha I was feeling very pooped by the end of it though! Thankfully it was my last day of leave so I went home to bed :-) My times were: 3:53, 3:45, 3:35, 3:31, 3:27.
Wednesday 3rd Jan 2007
Today: 18km
Week: 59km
Month: 59km
Year: 59km
Today was our mid week long slow run. Met the girls and Dave at the park and thankfully the old Garmin was flat…. .Which was nice as I had no idea how long, far or fast we were going. Before I knew it we were finished and I have no idea where we found the energy this morning~Mind over matter! Dave dragged us around and gradually picked up the pace at the end. We even put on a bit of a spurt as we ran past all the mad cricket fans lining up at 6:30am out side the SCG!!! The boys in blue were also out in force… and looking very fine :-) I was glad Ray stayed in bed this morning ;-)
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