One sleep to go!!!

Well one more sleep to go! I am very excited.... bring it on! We are all packed, bills paid and house cleaned. Tommorow I am off to the physio in the morning and then just some last minute fiddly things. I find this last day a bit painful... we are usually always ready and organised, so we end up just sitting around waiting for the time to tick by- a bit like Christmas eve for a 5 year old :) I will go to the gym and try to wear myslef out so I will sleep on the plane.

The hip is feeling HEAPs better today... so I had today as a rest day. I figure why tempt fate! I am hoping another week of rest will have it feeling 100%. I have packed my shoes and running gear... if all is well I will venture outfor very easy short runs. I swear solemly that I will not do anything if there is any discomfort! I plan on this being better as quickly as possible :)

JAPAN HERE WE COME!!!!

swim/walk

I was up early this morning for a swim at the Drummoyne pool and then a walk with a friend around the bay. It was a perfect morning and the water felt fantastic!!! I felt really good in the water this morning and there were not too many people at the pool, which made for a nice change. I can not believe how sore my Abs are after yesterdays core exercises! So the physio is right... my major ab muscles are very strong and developed, but the deep stability ones are crap! Obviously given how sore they are... each time I move they remind me how hard they worked yesterday! This is exciting though... I have obviously started to use them correctly... now just practise!
It was great to briefly say hi to a few of the guys at the CR challenge this morning! I can't wait to give this a go.... hopefully next month. I wanted to give my 5km pb a bit of a shake this month before I went away... not meant to be! It was nice to put a few more faces to names. I very briefly met WT...but did not get a chance to chat. It was then coffee and obligitory fruit toast at Bowen with the woodstock runners.

Very exciting... we managed to clean the bed room and declutter in prep for the holiday! Yeah, what an achievement! Also a few socks and undies in the backpack... getting closer :)

Swim:
Distance: 1500m
Time: 32:50 the first 20 laps were a bit cruisy! I am going to have to try to concentrate and put more effort in... I tend to daydream a little :)
Mood: happy and excited

3 days til lift off!!!

Fisrtly thanks for the positive and reasuuring words!! It helps to hear that all is ok... even though rationally I already knew this! It is amazing how everything seems so much worse when you are in pain! Today I feel much more composed and things are not so glum. Fistly, how can you be glum when this afternoon I started 4 weeks holiday.... yes that's correct 4 weeks... woo hoo! Secondly as my newly appointed Yoda (2p ) pointed out I am incontroll of my own destiny ( Destiny you say...hmmm). So I toddled off to the physio this morning.... he maintians that the pain is related to the nerves being all tangled up in my glutes and lower back. He reassured me they will settle, but suggested that I should not do the cross trainer as that may have made it cranky. I am alowed to swim to my hearts content, do my gym work and MUST do all my new core strengthening exercises! But all of this will not matter, as once in Japan it will only be my core exercises I can do (on my tatami mat inn my Ryokan). So as has been wisely suggested..... 3 weeks rest here I come! I am not going to panic about how unfit and slow I will be on return! I am planning to have a butt and abs so strong that I will be back to running well in no time! So my trip could not be more perfectly timed.... and Ray will not have to worry about me running off into Tokyo never to be seen again haha.... no faith in my navagational skills!!

So new leaf..... turning it over!! No more being miserable! I am going to focus on the the positive side, get strong and blitz my first marathon :)

3 DAYS TIL LIFT OFF!!!!

WARNING: self pity follows

I apologise in advance for the following display of self pity!!!
Well today is day 8 of no running, I have been stretching and doing my exercises the physio gave me. I have been keeping a positive attitude but this afternoon I feel miserable! My back and hip have been feeling a lot better so I thought I would try a run. I managed about 1 minute before the pain in my left buttock and lower back was back. It intensified and then started down the left side of my leg. I stopped immediately..... I promised myself to be sensible therfore no running with pain. Then I just felt really dissapointed!!! It is very stupid because it is not the end of the world and there are more important things than running. It is just it is something I really enjoy and it makes me feel good. I was really enjoying my running and training and it was all coming together... I was feeling really strong and confident. So no I feel like I will be back to square one again! I keep telling myself it doesn't matter, just let this get better and start again.... what is a few weeks in the grand scheme of things- but this afternoon I just feel like having a sook and a whinge!
So I am off to the physio tommorw... still on the bench! On a much nicer note only 4 days until we fly out for Japan!!! I am getting really excited about the trip and a bit nervous. We have a few nights booked in Tokyo when we arrive and the rest is open for negotiation :) So I am not sure how we will go... but it will be a bit of adventure. I was really looking forward to running in Japan around some of the beautiful castles etc.... but it looks like that will not happen. So I guess it will be three weeks of no running and then start again when I get back! I feel a bit cursed.... I am soooo looking forward to aiming for Canberra, as soon as the marathon training group started and I started to think about Canberra... injured! Thankfully this time there is heaps of time to get things in order!

So hopefully tommorow after physio I will fell a bit happier! And again sorry for the self indulgent whinge!

4 DAYS TO GO TIL JAPAN!!!! WOO HOO!!!

Intervals at the gym....

Today I decided to do some intervals on the cross country ski machine at the gym. It is almost the same movement as running but without lifting your feet, so there is no impact. I found that this really got my heart rate up and gave my hip and back no problems. After warming up I was cranking up the workload and then sprinting for intervals of 1 min with a few minutes in between on a lower intensity. I found this was an excellent work out and matched the movement and intensity of running. I felt fanastic after I finished... struggled a bit on my weights- I knew I had worked hard :) My hip today felt really good. It was quite stiff by the end of the day... lots of sitting, but it is definately no hurting when I walk or stand on one foot! So if it is ok tommorow I might aim for a short easy run on thusday to test it out before I see the physio on Friday. Fingers crossed!

Today:
30 mins- including warm up and intervals
Upper body weights
Glute exercises
Abs

More of the same...

Nothing exciting to report today. I was meant to swim this morning but opted for more sleep and then headed off to the physio before work. He worked me really hard.... Yes I have glutes! He got me doing some isolation exercises designed to get the glutes firing.... well they did and proceeded to shake like a plate of jelly haha. But they are there... so something to work on!! The gym this afternoon- it was so humid I was drenched! I again focused on my butt and abs- I am sure to feel it tommorow. The hip is feeling no where near as sore, but still very stiff in the lower back- but heading in the right direction. So hopefully another few days and then I will be back into the swing of things :)
Plan for tommorow... more of the same! Off to the pool and the gym :)

7 Days til JAPAN!!! WOO HOO!!!

What a relief......

What a relief that I had a sore hip....I had a great excuse not to run this mornings hot and hilly Maroubra run! I decided to cheer the CR's on this morning especially Lulu as I was not up for running with my hip. I met up with Uncle Dave, Papa Luigi, Horrie, Belinda, Lulu, Steve, Don Juan (mark), John Dawlings before the race. I was boiling just waiting for the start! I headed off to find a spot on the course to cheer just as the gun was going off. Typically Uncle Dave and John Dawlings were on fire flying through the first lap.... then Don Juan appeared looking very fast and not too far behind! Lulu looked great on her first lap around... all was going well! On the second lap Uncle Dave was flying down the hill at break neck speed with another coolrunner close on his tail.... race on!! John Dawlings followed again making it look too easy. Don Juan was next looking very composed... great form and flew by set for a great time! Steve ran by next grtting his teeth... too hot!!! Then Lulu came flying down the hill... as always looking composed... but muttered that she was struggling and no pb! Who cares it was too hot to do anything but finish in one peice! Horrie and Belinda did the 4km with there son... pacer ballon and all!! Despite the heat and the hills the CR team came first.... champions!! I had a great morning cheering and as said earlier was ever so thankful to have been standing watching!

Mum had some hospital leave and we went and saw Pride and Predjudice... Sigh!! She seemed brighter and was really making an effort. Things are looking up :)

My hip is still giving me curry... so another few days of rest. I am not going to run until there is no pain... hopefully by mid week I can get out for a run- I am having serious withdrawals! This evening after my gym workout I was walking home and it was PERFECT running weather and I was busting to go for a run. Patience, patience I know... but nothing seems to hit that spot like a run :)

Itchy feet !!

Yesterday was a nothing day!! I had a really busy crapy day at work and consequently didn't swim or gym as planned. I certainly consumed lots of chocolate to console myself.....which has not worked in the past and no did not work this time either!! The pain in my hip was feeling alot better this morning so I decided to go for a run.... itchy feet :) The pain in my hip was back straight away....D'oh!! I headed off to see the physio- he informed me (same as osteo) that the pain is related to my lower back and glutes. My hips and pelvis are out of line... causing the pain. Basically I have to get my pelvis back in line and really strengthen my lazy glutes to prevent it from occuring in the future. This is the same cause of my previous ITB problems- as my foot strikes the ground my hips and pelvis twist all over the place because my glutes are not doing any work- freeloaders! Haha I have always thought I was a lazy ass!!!

Anyway he said I can run.... but I think I will stay firmly on the bench while ever there is pain. So my plan is swimming, gym for my glutes, core and upper body and start running once the pain goes. I will see the physio and the osteo to get the hip/pelvis back in place and cross the fingers this sorts itself out failrly quickly :) I figure this is a good time to have a rest because I will be in Japan for three weeks, so will be limited in my running anyway. It is a timely reminder that I need to get my butt into gear and get it nice and strong for Canberra. I am a bit dissapointed that this has happened just as I was feeling like my speed was getting faster... hopefully it will not take too long to get back into the swing of things. The physio reckons it will only be another week or so at the most. So does anyone know where I can get buns of steel....maby venus williams has some advice??

Today:
Gym- upper body, glute exercises, abs and 20mins cardio

Tommorow:
Cheer girl for Lulu and other CR's at the Maroubra Fun Run
Swim

splish splash

I had a great swim this morning with AK. We met at the pool at 5:45am and it was already like pitt street! We picked a lane and jumped in. I don't know if the salt water makes a difference, but I felt like I could swim forever this morning... except for the gross taste ( I know but I seem to drink the water). At one point I felt like I was swimming in the surf as there were about 20 people in the lane next to me practising BIG kicking :)

Swim:
Time: 32min 50sec
Distance:1500m

My hip is still sore, but feels a lot looser after the osteo. It usually takes a few days for the soreness to go away after it gets inflamed. I still feel I need a really good massage... might look into that over the weekend! Fingers crossed I will feel ok to run on Sunday... I am really excited about running with Lulu :)

Thanks for all the positive comments about mum... I will have to tell her that she is getting a heap of good will sent her way through the CR community- she will love that! She has always been supportive of my running and loves to come along... I have trained both mum and ray to yell out go Cool Runner and Go Striders! They have a ball! So next time your racing and an unkown voice yells out it could be my mum :)

Twister....

Well I am happy to say that my hip and glute was not as sore today... but still discomfort. It definately feels better when I stretch and roll on the tennis ball. I went for a swim this morning... the cold water felt really nice on the legs. I swam 30 x50m laps without stopping in 34mins. I felt really relaxed... must work harder to get the heart rate up. This evening I saw the osteopath who said my lower back was so tight it had started to twist... hence the hip pain. It never ceases to amaze me how they always know exactly where to prod innocently asking " is that the spot ?" ... peeling me off the celing I muttered uh huh! Anyway he gave it a really good crack.... and instantly it feels a lot easier to move. So I will have a few more sessions before it rights itself and he suggested a visit 6 weekly as a prevention. So hopefully tommorow it will feel even better! So swimming is on the agenda for Thursday and Friday morning and Gym in the evening. If all feels alright I will test it out on Saturday.

On another positive note, mum had her first ECT treatment today and sounded quite bright all considered! It is amazing how this treatment works so well for people with severe depression...... the doctor thinks she will only need half the amount she initially thought. Yeah mum!!! She is working hard and doing all the right things, that is all you can ask!

Benched!

I woke up this morning with a really tight feeling in my lower left back and glute. I did some stretches and rolled on my tennis ball which helped. It has progressively gotten tighter all day. I started out for my run this afternoon but stopped after about 5 mins because my left hip and glute felt really sore and tight. I have had this problem before where my lower back gets really tight and pulls my hip out of line which causes pain and tightness. The osteopath gives it a really good crack and twist and hey presto... better! So I have had a team meeting with my body and all the various bits agree that a few days rest is needed and a trip to the osteopath. So I have benched myself for the next three days and I will see how I feel on Saturday! So it will be a perfect opportunity to do some swimming- I was only thinking yesterday about how I could fit a few more swim sessions into my week. Although there are better time managment strategies than aquiring a sore hip :)
Not sure why this has happened?? I make sure I stretch and do all the right things. There has not been any changes to my program in the past 6 months. The physiotherapist and osteopath said that unfortunately I have biomechanical problems or weak spots that make me more likely to certain problems . The only thing is I have slacked off on my core and stability exercised meant to keep my hips etc stable! D'OH!!!

So the plan for the next few days is swimming and my gym/core exercises, visit the osteopath, stretch and then I will see how I feel on Saturday! three days of not running is not going to kill me :) Hopefully this is just a minor niggle that will be easily ironed out!

Mondayitis!!!

What a Blah day! It started with not getting out of bed for my hills session this morning and I have struggled to feel motivated or interested in much all day! I am desperarte for my holiday... so work is painful! I forced my self to put on my running gear and ran 6km in 30mins on the treadmil at the gym... now that was punishment for not getting up this morning! I found the treadmil sooo boring! Give me the outdoors any day. I finished off with my weights and ab routine.... tick- done. It was certainly more of an effort than something I usually really enjoy..... I am putting my flatness down to mondayitis and stress related to mum.
Time 30min
Distance: 6km
Pace: 5min/km
Any way enough whinging!! The lovely lulu taged me so here goes:

Here are the rules:
1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.

"Hopefully they will all gradually come down rather than only managing 1 or 2 fast ones and dying!" Wed Sep 21st. Here I was talking about my 400m reps and my usual problem of starting too quick! I am pleased to report that they are :)

Now I tag: Aunty Karin, Roys world, Tesso, Clarie and Wildthing!

14 days til JAPAN!!! WOO HOO!!!

Climb every mountain!!

I got out of bed at the obscene time of 4:30am to trek to Berrowra for the Striders Star this morning... but ohhh so worth it! This has to be the hardest long run I have done, but by far the most enjoyable! This run looped around the suburban streets for a while and then headed into the bush for what can only be described as bloody tough! This was a VERY hilly run.... both steep ups and cliff like drops. At one point I was nearly on my bum trying to scamper down a really steep section. It did occur to me as we were going down, down, down that we would need to come back up again, but shuddered to think. Any way needless to say the 4 or 5 kms straight up certainly made me aware of muscles I had forgotten existed :) It was also at this point the 6:30 fast group caught me and effortlessly ran past me... was I stuck in one spot??? Head down bum up so to speak I just kept going and was very pleased to have made it to the top with only one brief stop. The views of the valley were fantastic and all the birds and bush smells made this a wonderful run! I really love running in the bush and was very envious of Gail who proudly announced that this was basically her back yard and was able to do most of her runs in the bush- also gave me a running commentary on the area which was really great. Definately beats King Georges Road :) I have sore feet and heels after this mornings effort and am hoping a bit of a nap and massage will fix that up! It goes without saying the rest of me is also a little sore and sorry :)

Overall I covered about 20km in 2hrs and 5mins- give or take as Gandalf cut out a few times in the bush. I averaged about 5:20/km on the road sections and averaged 6:15/km for the whole run.... some of the bush sections were difficult to scramble, let alone run. I did not need a gu on the run and felt strong when I finished... except my muscles were definately tired and sore form all the hills. The pace of the run was pretty easy to maintain... breathing was even and not puffed (except going up that awful 5km hill!)

The plan for the rest of the day... nothing :) I am feeling really warm and fuzzy... these runs always give me really happy glow (endorphins I know). I was also really excited to read that Ewan did an awesome time at FF marathon yeasteday 3: 12 or something close too it. I was so happy and excited for him... reading his race report and hearing about great runs like this just make me more determined and excited about Canberra.

Great way to start the day!!

I did not make the FF 10km.... too hard to fit this in and visit mum- so the decision was an easy one :) I headed off to Brett Park this morning and did an 8km loop through Drummymone and along the water. My plan was for a really easy run but was feeling really good -so I really worked hard in the last 3 kms, putting on a bit of a sprint at the end. The last 3kms were about 4:40/km pace and we tried to maintain that up the hills. My poor glutes were yelling out after all the squats I made them do yesterday! As always finished this run at Bowen Island with yummy fruit toast and a capacinno!

Distance: 8.2km
Time: 43min
Average pace: 5:20/km
Fastest pace: 3:50/km (for a few split seconds!)

I am planning to do my long run with Striders tommorow at Berrowra..... this one goes through the bush, which I love! I will have to force myself out of bed early for the 6am start :( I will definately need a nana nap tommorow!

Friday Fartlek

This morning was our fartlek session around Centenial Park. I was not sure how I would feel this morning after a late night and some particularly yummy Indian... still had my masscara on (how gross!). We started off at a nice slow pace, but pretty soon into the first surge. Surprisingly I felt quite strong this morning and was easily doing about 4:20/km pace. I try to do my surges around 4:20-4:30/km pace and then a slow recovery. I still died on the hill... I am sure this is in my head!! Sean really worked me hard on the next section... about a 400m surge and I was running at about 3:15/km pace ( yes there is a downward slope!!) . I LOVED the feeling of running this fast... although I was pretty much stuffed for the last 2 and bit kms :) I can always tell when I have worked hard because I get tingles in my hands and my abs feel like they have done a million crunches! Needles to say I felt like a nap about 2pm this afternoon. Headed off to the gyn tonight for upper body and abs.

Distance: 11.8km
Time: 1hr 4min
Average Pace: 5:25/km
Fastest pace: 3:12/km
Mood: Happy and pooped

I was also excited to see Lulu do her first loop back to collect a slower runner.... yeah Lulu, getting faster!

Rest Day.

I have made today another rest day...the sleep in was beautiful! I decided to make this week a lighter training week to give the old legs a bit of a rest. I am wanting to have a lighter week about every 6 weeks to give my body a chance to rest. Seans program currently has me running 7 days- 3 harder sessions (hills, speed work and fartlek), two medium runs ( not all out, but not easy), 1 easy run and my weekly long run (about 2hours). I am also trying to make it to the gym 3 x week for strength and injury prevention. If there is any extra energy I am trying to fit in a swim or two. All of this extra training is helping a lot with my strength and speed.... but it is a fine line. So needless to say I am paying attention to my body and having a rest day when I can feel a niggle. Prevention is better than cure- and less expensive!! Also happy to report the injury kg's are almost gone... 2 to go Woo hoo!!
Tommorow off to the Park for a Fartlek session. I am also thinking about doing the Fitzroy Falls 10km with Bernie as a training run.

18 days to go until Japan!!!! WOO HOO!!!!

Thankyou!

Thankyou for all the supportive comments! I felt a bit stupid and self conscious for blogging about mum's current situation... not really running related, but it was one of those days! All of the supportive comments made me feel all warm and fuzzy- no sarcasim intended! It is amazing how a simple kind comment can lift your spirits. Well I met with my sister- we regrouped and re formulated our plan of attack... you know one day at a time etc. We saw the doctors and they are planning a bit of ECT and a change in med's... at least they have a plan. I am feeling much more positive today! We have been here before and always come through the otherside... so all is ok! My sister and I have an amazing bond and we always just refocus, tweak the plan and keep on going :)

Yes the running definately helps to keep me sane ( as well as my family and wonderful husband!).... I can usually always reframe a situation more positively after a run- My healthy dose of perspective! I am really enjoying running at the moment... it is all starting to click together and I am seeing results!

So thanks for the support..... I am feeling back to my usual happy, positive self :)

800's

I felt a bit flat this morning and had to really push myself out the door! By the time I got to the park it had started to rain lightly. I did about a 2km warm up and stretched... I am still feeling a bit sore from my massage! We did the usual drill and strides. By the time we started the strides I was feeling a lot better and happy to be out in the rain.... although a hat to keep the rain out of my eyes would have helped. All the usual suspects were there... Steve looked ready for a good one with LuLu egging him on :) Well I was programed to do 3 x 800's and due to my muscle soreness thought this would be enough. My first one I tried to take a bit slower... but I am terrible at pacing myself. I did a 3:30 which was of couse faster than I wanted.... but thought I will just try and maintian that pace. Deanne was back today and I could hear her just behind me... this spurred me on to keep my pace for the whole 800 m. My third 800 I put in a really big effort and really worked really hard in the last 200m. I could hear Deanne just behind me and I was determined not to let her pass. I came in 2 secs in front and did 3:21... yeah my fastest 800 on the track! My heart rate was through the roof and was trying top catch my breath when sean tells me I had to do another one.... ooops I had nothing left! I managed a 3:34 for the last one... next time I will check with him before we start so I don't peak to early :) I really enjoyed this morning session and I feel that I am getting stronger on the repeats. My breathing is a lot better and my times are coming down. It is good to really focus on your form over these short distances and practice running with good form. My big goal at the moment is to get my 10km time under 48mins and would love to do 105mins for my half..... so this has to be helping!!!

I am feeling more positive today... had my "feeling sorry for myself" day yesterday. I don't like those days... never actually helps the situation and just makes you fell crapier! As ray always says "were ok" he can always make me feel good :) I have a day off today to go the the hospital and talk to mums doctors.... so we will see how long the endorphins keep my spirits up :) and I may head off to the pool this afternoon for a swim... I love swimming in the rain :)

warm up and strides: 3.2km, 16:50, average pace 5:19/km
4x 800m: 3:30, 3:28, 3:21, 3:34
cool down: 1.5km

Frazzled

I decided to make today a rest day.... no exercise at all! My legs felt sore from my massage and decided to take my own advice and listen to my body. I am also feeling very drained and frazzled.... non-sport related! Unfortunately my mum is back in hospital. She suffers from chronic depression and over the last few years has been unwell more often than well. It is really tough to watch and My sister and I feel quite powerless to help. Any way we just plod on and keep supporting and loving her... feels like it is not enough sometimes. I would give anything for a cure... such a cruel disease! It is such a emotional rollercoaster.... from sad, to understanding, to frustrated and angry and back to a sort of happy place where we are all ok just struggling with lfes challenges. Don't get me wrong there are plenty of worse situations and we are lucky to be a close little group (me, mum and my sister) I just wish that she could be happy and comfortable in her own skin. She has given so much to my sister and I..... one very strong woman in some respects and in others so fragile. Any way she always picks up... just needs a bit of time and TLC. This is what family is about... being there when things are tough. I tried to tell her to start running... the endorphins are amazing- haha she wasn't convinced :)

Tommorow off to Centenial Park for 800's and a bit of sanity :)

Monday massage

Went out and ran my usual 30min loop, but did it in reverse for a change. It felt like a completely different run in reverse... houses even looked different. Ahhh the new shoes felt fantastic... the feet say thanks!! It was still pretty windy today... and again always in my face. I felt good, not as tired as I thought after yesterdays run. After my run I headed to the gym for upper body and abs and finished with a massage. The massage guy was GREAT!!! No fear he really dug in and got out all the little knots and niggles. They have that nack of inding the one spot to send you through the roof.

Time: 29:45mins
Distance: 6km
Average pace: 4:56/km
Mood: Happy- not as tired this week :) Hormones back in check!

Tommorow is programmed for a long run....1 hr 20min- we'll see :)

Windy long run

I headed out this morning to Centenial Park for my long run. It was a perfect morning- crisp and sunny. Once I got going I noticed the really strong wind blowing directly at me. It did'nt matter which direction I was running in it was right there! At one point it almost brought me to a standstill! I planned to do an hour on my own and then join up with Seans younger squad for an hour. It took me a while to get into a rhythm but then I felt pretty good...maintained a constant pace and enjoyed just being out in the sun. I was a bit disapointed to realise I had left my Gu at home because I knew the greyhounds would fly and I was sure to need an energy boost. Yes, as predicted the greyhounds took off at a million miles an hour and a few of us ran along just glimpsing them in the distance. Mark and Ewan were running well and left us for dust :) The second hour was tough but not as hard as I had predicted. By the 2 hour mark my legs were feeling very tired and I was sooo happy to finish! I felt really happy with my effort - overall ran 1hr 55min covering 21km. The great thing running with this group is that they never stop so it really helps to build your endurance. Now that I am home, eaten, drunk and had a hot bath I feel human again :) Also popped into Myers to see if they stocked my Asics- in luck! So I am very happy to have saved $52 on a new pair of shoes! I can't believe I have done over 800km already in my old ones... mine never seem to last much beyond the 800km mark, I must be rough on them :) I can always tell when I am due for a new pair because both feet get sore and I start to get niggles in my calfs ( thats my excuse anyway!!) Nothing like a bit of retail therapy!!

Time: 1:55
Distance: 21km
Average pace: 5:25/km

Swim/Run

This morning I decided I would run to the pool, go for a swim and then run home. This would be the first time I have run with a bag on my back and the first time I run after a swim. I did a 3.5km run to warm up and then jumped in the pool for 30laps. It felt so nice in the water today, the sun was out but the pool felt really nice and cold.... beautiful on the muscles after a run. I tried to start off slower and then build up my speed each 10 laps. I finished my 30 laps in 34mins. Then the run home... It felt weird running after a swim! It felt like when you get of a boat or a rollercoaster... took a little while to get into a rhythm. Ran a different loop home... avoiding the hill :)
This afternoon was a trip to the Lindt Cafe... the hot chocolate was to die for! YUM!! I will definately be back for more :)
Tommorow is my long run... 2hrs. I am going to try and maintian a good pace tommor insttead of just plodding. I will do an hour on my own and then meet up with Sean and his squad for the second hour. Most of these guys are under 18 and are little grey hounds... so no doubt the second hour will be tough!
Run: 6.7km
Time:35:05
Average pace 5:15/km
Swim: 30 laps -34 mins


23 days till JAPAN!!!!!

Friday fartlek :)

This morning was a fartlek session around the park... there was a big turn out which was nice (and easier to hide). It was great to see all the usuall suspects and Deanna is on the mend! I felt pretty good this morning and planned to attack all the surges and take the recoveries easy.... trying to maintian a good pace on the surges. After a quick warm up we were off and the legs felt really good. I felt that my form was not too bad and getting good knee lift. I tired a bit at about the 6km going up the long outside hill! I need to work on maintiaing the speed going up the hill....instead of dying half way :) I practiced just keeping the arms pumping with the idea that the legs will follow ( advice from steve!!).... this helped a bit. Then I seemed to get a second wind... I felt like I was flying back down towards the duck pond and kept up the pace. Our last surge I really dug in and tried to give it a strong finish. I really enjoy this session! It is helping to improve running fast even when you are feeling tired and your body wants to slow down. I was really happy... I managed all of my surges at about 4:20/km pace and cracked 3:20/km for my fasted sprint. I tried to keep my recovery at about 5:45/km.

Time: 1hr 1min
Distance: 11.5km (including warm up and cool down)
Average pace: 5:20/km (including warm up and cool down)

Plan for a really easy run tommorow before my long run Sunday. I am giving the internal half a miss... I just don't want to race a half and I know I will not "just do it as a training run" ( that little competetitive Katie takes over!) So I am trying to think of somewhere new and scenic to try out on my own with the i-pod. Maby the national park??

My upcoming goals are the 10km at Smithfield before I go away and then the Central Coast half in December. I want to try and do a few more 10km races and get my times down and then settle in for Canberra training! That is all going well and touching wood, crossing fingers and praying to the running god to keep me injury free :)

1km rep's

I woke up this morning turned off the alarm and went back to sleep for another hour. I piked on my session at the park... we were meant to do 7 x 400m reps. I was still feeling really tired and have very sore inner thighs thanks to a new gym program. That little voice in my head though naged away all day until I gave in and decided that I wasn't that tired and headed out to met the striders group for a run around the bay including 1km reps around timbrel park. I really enjoyed this and met up with the usual suspects :) I started off feeling really stiff and sore and thought that this was a bad idea, but by the time we reached timbrel park I was all warmed up and ready to go. Allison asked what time I wanted to aim for and I though 4:45 would be good given my sore legs. The first rep we did 4:30 on the dot and I felt really good. The second rep I managed 4:22 and still felt ok... this is good! My final rep was 4:12 woo hoo a new 1km rep pb!! I also noticed that I went through 800m in about 3:15... my best 800 has been 3:29. I felt that I could have suqeezed out a few more at that pace... which is very exciting! I am sooo pleased I forced my self out the door this afternoon! I also followed AK advice and scoffed down a banana and some gatorade as soon as I was in the car :)

warm up 3.7km- 20:13
1km rep 4:30
1km rep 4:22
1km rep 4:12
3km cool down- 15:10
mood- content and happy

A hard run

This morning I took off to Centenial park for my run. My program has me down to do 1hr20 relaxed.... well what a tough run! I felt tired and crappy form the minute I started. I felt really heavy and had nothing much in the tank. I ran the outside loop of the park,including the yucky long hill outside the park (ocean st) and then an inside white fence loop. All up I ran for 1hr and covered 11.5kms... there was no way I could face another 20mins. I felt like I was going a lot slower than I actually was and felt a bit light headed when I finished. ?? maby I have not been refuelling enough after my runs... I just flet like I had nothing to draw on. So I have just had some sports drink and a couple of crumpets (yum) and I will make sure I have some carbs with my dinner. At least the rest of the day is mine! I am planning on a bubble bath and reading up on Japan and not a lot else. Back to work tommorow ... boo hoo

Time 1hr
Distance 11.5
Average Pace 5:20
Mood- happy with my effort, but feeling pooped!

Pooped!!

What a weekend!!! I think I need a medal for cramming as much as possible into one weekend! It started with Striders run on Saturday, then shopping and a movie and then a great night out with the CR's for Owl and Tesso's birthday. The food was fantastic and the company better! I really enjoed meeting some new faces and laughing with the usual characters! They are all a great bunch! I piked on the retro dancing, mainly due to the committment I made to Maria for a 6am start on Sunday at Wahroonga... which meant a 4:30am rise- groan! So I fell into bed at midnight feeling pretty happy with myself and then a moment later was torn out of my deep sleep... surely it was not 4:30 already! Sunday's run was beautiful and I was very happy to have made the effort! I almost did not get there after day dreaming (as you do when driving) and suddenly noticing I was no longer on the highway and had gotten myself onto Epping road heading towards the M-2!!! Thankfully I alway leave enough time to get lost :)

We headed out for an 8km loop getting back to the start in time to meet up with the 7am MTG. Then I headed out with the MTG for about 12km. I love this run it is scenic, HILLY and we covered about 6km of bush. I love running in the bush... although you have to go a lot easier and look where you put your feet! We totalled about 20km in 2hs- maintianed a good pace on the road sections... pretty slow through the bush. The legs felt pretty tired after Saturdays effort and I was happy to finish! After the run I flew home and then headed out for the MTG BBQ and then off to my sisters to watch the grand final... Go the Tigers!!

I decided to give the hill session a miss this morning... opting for SLEEP!!! I went for an a 6km run this evening and then a gym session. I ran my usual 6km loop from home in 30:16mins- averaged 5:02/km. I felt pretty good in the legs... but it was sooo hot!! It would have been smarter to have ran this morning!
Tonight I am feeling pooped and so happy for my extra day off tommorow! I am planning on a run at the park in the morning- then maby a nap and a day of relaxing!!

Only 27 days until we go to Japan!!!! WOO HOO!

Houston we have air!!!

I awoke this morning feeling a little bit nervous and apprehensive. I had two goals this morning, firstly I wanted to feel really reaxed and enjoy my run and secondly finish in 48:??. The past few weeks it has all started to click and I have been really loving running. I was so miserable when I couldn't run canberra and felt like it would never get back on track. Once the pain was gone I just felt fat and slow. I had a terrible run in Canberra... the 10kms to console myself. I hated every minute of it and finished in 55mins... worst 10km ever!! I had just started with Sean and my aim was to get my 10km back under the 50 min barrier. The times have been SLOWLY coming down... my last 10km effort 2 months ago was 49:55. So this morning I had psyched myself for a good run. I have been talking myself up all week ( to myself) and felt confident. Typically last night I started to talk myself out of the run... I can't do it blah blah.
Perfect morning for a run- cool, clear and no humidity!! Any way the i-pod worked a treat! I warmed up with Kashmir slowly winding me up and took off to Queen's don't stop me now! Today the legs felt great, my breathing was good and I felt really comfortable. I freaked out a little bit thinking I should have started slower, but I felt fine so I decided I would just try to maintain and hang on at the end. I was able to run pretty consistantly and went through 5km at 23:15... woo hoo on target! I started to struggle at about the 8km mark second time around the gravel section at the Green... Dancing Queen again saved the day and spured me on ! the last two km's were hard but I thought all I have to do is hold on an maintain my pace. I felt really crap coming up onto the bridge for the last 400m but remembered that Ray was there taking photos... now what girl isn't going to pull herself together for that ohh so glamerous shot after running 10kms. I finished with a sprint with Ray and Steve cheering me on. So woo hoo I crossed the line with 48:50 and a big smile on my face!!
So I am pleased to report that both goals were achieved this morning- had a blast and did a PB! Now poor Ray has to put up with me blahing on all day about how happy I feel!

Oh and the added bonus was the photo Ray took ..... finally I am air born! High knees are paying off!!

From the garmin (a.k.a Gandalf)

Distance 10.37km
Average pace: 4:43/km
Time: 48:50
Splits:
1. 4:29
2. 9:16 (4:47)
3. 13:59 (4:42)
4. 18:30 (4:31)
5. 23:15 (4:45)
6. 27:51 (4:36)
7. 32:45 (4:54)
8. 37:37 (4:51)
9. 42:25 (4:48)
10. 47:06 (4:41)
370m 1:48

Well that was a long rave from me... off now for some shopping and a movie, then Owl and Tesso's birthday!! It should be a great night! Tommorow will be a long run... but nice and slowly :)