Is this the tropics?

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

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

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

One hour easy around the park

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

On the road again....

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

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

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

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

The Christmas wrap (hehe)

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

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

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

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

It was the night before Christmas.....

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

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

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

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

Fartlek around the park

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

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

Mid week long run

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

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

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

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

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

Ouch!!!

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

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

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

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

Clovelly Canter

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

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

Trot around the bay

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

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

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

Tommorow..... long run.

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

WILD WALLY

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

Today:

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

Dog leg loop and 1km reps

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

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

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

400's

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

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

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

Canberra...gulp

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

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

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

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

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

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

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

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

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

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

Big Bertha

I felt really nervous about this morning session. It was the first hills session with the group since I hurt my hip and Big Bertha is always a challenge, so I was worried about how badly I would struggle. So when the alaram went off I really thought about just doing my own thing- but decided if I did'nt go back today next week would be almost impossible. As soon as I met up with Deanne I felt better and ready to tackle big bertha. BB is a 10 lap course of hill in centenial park. Sean says 10 laps is 5km..... but gandalf says 4.5km. I was pretty happy with my run this morning- I decided to take the first 5 easier so I did not die too much in the final 5. I was able to maintain a pretty consistant pace... with one or two slower ones. I decided today I would be satisfied with 25mins, but I managed 24:02. I worked really hard on the last lap to get a sub 24.... next time. My last BB was a 22:45, so a bit of work to be done..... but not my worst time. The good thing was that mentally it was not too hard to just keep going... despite all the puffing :-) Mark was again running really well... improving all the time ( I think he lapped me twice!). Louise did really well in her first BB effort... putting in a really good last lap :-)

Splits:
2:20, 2:23, 2:25, 2:26, 2:25, 2:30, 2:20, 2:24, 2:23, 2:16

I think we ran about 8km give or take- including the warm up, cool down and strides. So I am feeling satisfied with ny effort and ready to get the times back down. As I said early- slowly slowly :-)

Hot Gatorade....

Tonight was one of those runs where you grit your teeth and just keep going! It was still about 38 degrees this evening when a very small MTG went for a loop around the bay. After 5 mins my gatorade was about the same temp as a cup of tea... gross! Tonight we were meant to run the long bay with 4x 1km reps around Timbrel Park. Given the heat we decided that the 10km loop would be more than enough.... a few dropped off and did the 7km... I wish I had of :-) I started to really struggle at about the 7.5 km mark and just wanted to get to the car. Thankfully a good drink at the dog cafe... shared with a cute Jack Russel perked me up a bit. We finished the run in 57mins... totalled 10.5km. We averaged 5:30/km... but there were quite a few drink stops. It was a weird feeling around the bay... we were about the only ones out there, except a few other runers. It was nice to run with the guys and whinge about the heat... dreaming of a cold shower. My glute, hamstring and ITB all felt tight tonight... so I will ice and strectch ++ tonight. Well if I gained nothing else tonight... I learnt that I hate my gatorade hot!!!

Time: 57mins
Distance: 10.5km
Average pace: 5:30/km
Mood: Hot and pleasantly surprised at the time/pace.... felt like we were running 7min/km :-)

slowly, slowly

Yesterday I went to the gym and did my glute exercises, upper body and abs. Last week I ran 4 days - 51km. This week I am going to aim for 5 days- 55km. Yesterday was a no running day and I am undecided about today. I decided to give the speed/track work a miss this morning.... I will start that agin next week. I thought that might put too much stress on my hip/back. There is no pain, but my glute feels achy and my hip muscles and ITB feels tight- so lots of stretching tonight! I was feeling guilty as I am definatey not completing all my program set by Sean... but am right on track with the marathon training program, which made me feel better. So slowly slowly I will build back up the km's and sessions. Thankfully the marathon program has the long run at 20km for the next 3-4 weeks- plenty of time to build the rest back up and let the body adjust before the long run increases.

This weeks plan- Depending on motivationa nd the body cooperating
Tues: Glute and ab exercises
Wed: MTG run around the bay 14km
Thursday: Seans group- hills at centenial park, Gym-pm
Friday: Easy run, Gym-pm
Sat: program says 1hr run with 25mins hard in the middle- ?? will see how I feel
Sunday: Long run 20km

Going for gold!!!!

What a brilliant run this morning! We ran from the Homebush olympic centre this morning and because it was the Striders breakfast they had arranged for us to do the last 400m around the olympic track. The weather was perfect.... sunny, clear, cool and a nice breeze. I felt fantastic running this morning and seemed to get a second wind in the last 5kms. We averaged about 5:44/km for the run, which I was happy with. Jim had a bit of a job keeping us all together... so there were a few stops to let the group catch up. That suited me as I could squeeze in a stretch. We ran through the olympic site, along the river walkway to silverwater bridge, crossed over and ran back through a few suburbs, past the meadowbank ferry and back across an old railway bridge and then thethrough the back of Rhodes, Bicentenial park and then finished in the stadium! What a buzz... you would think we were going for gold! We cheered and yahood everyone as they finished the lap and then relaxed in the sun. I am sooo pooped! I forgot how much effort it is to run 21km.... I have snuck in a nana nap after lunch :-)

It took a little while to warm up this morning, but no pain throughout the run. I could feel my glutes getting tired toward then end of the run. I need to make sure I do lots of stretching of my glutes and ITB.

Distance: 21.5km
Time: 2hrs and 4mins
Average pace: 5:44/km
Mood: Happy and tired!!

Food Hang Over!!!

Well yesterday I had a terrible food day and I paid for it this morning! All day Friday I felt empty and hungry... so at about 4pm when my self control is at its worst I ate evrything in site....especially if it was sweet or fatty! So needless to say this morning I felt very thirsty and sluggish! I always seem to get a hang over form a bad day of eating... punishment :-)

I did a lap of the bay this morning, which was in particularly fine form after last nights storm. It was so clear and crisp... sun shinning and not humid at all. Perfect runnning conditions.- such a great morning!! We took it pretty easy and ran 7km in about 37mins. We averaged about 5:30 pace most of the way... lots of chatting :-)

After yesterdays food efforts I have decided I really need to make sure I am eating properly. I can not quite get it right! I often just don't eat enough and then feel tired and light headed and EMPTY! Then you have a pig out because your starving! Apart form feeling guilty.. your poor body is not sure what is going on! I am carrying about 3kg more than what I feel my most comfortable and want to get rid of this and feel like I am able to train properly at 100%. So as well as get my pre holiday/injury fitness back I am going to concentrate on my nutrition.

Any suggestions appreciated. When I am non-injured my program has me running 6-7 days/week about 8okm's and I go to the gym 3-4 times a week. This is usually a long run, a speed session, a hills session and some easy/recovery runs as well. So If anyone is doing similar and has some ideas that work... I would be happy to hear them!!

Distance: 7km
Time: 37 mins
Average pace: 5:30/km
Mood: Bloated and piggy :-(

Friday Fartlek... now on a thursday.....

Yeah!!! This morning was my first run back with the sweat guys, which was great! We did an outside loop of Centenial park alternating between surges and easy running. I felt a bit tired in the legs from last nights effort and started to think I would cut the run short with Lulu (who was tapering for her race on Sunday) but felt alright so did the whole run. There were a few new faces which was great to see and Sean was still in Melbourne.... woo hoo he did not have to witness my puffing away (although I am sure cindy will fill him in). I found the run challenging this morning... but yeah no pain! Despite feeling really slow my pace was pretty consistant- althouogh there was not a big difference between my surges and recoveries :-) We ran a total of 9.5km in 54mins. I was pretty slow up the hill, but no stopping so that was good. I actually felt sorer in the legs today from the gym on Tuesday... didn't feel it much yesterday. Sean has changed the days to a Tuesday and Thursday, which fits well with training. It means I can have an easy or rest day on Mondays after the long run... which will be appreciated as the distance increases!

I am so glad I got out of bed this morning to run with the group...depite a few moments of "should I get back in". I was a bit nervous about how slow I would be, but as DJ pointed out I was still smiling when we finished so I was doing alright. Touch wood... my hip and back is still feeling fine, although a massage and good stretch would feel pretty good! I have booked in with a lady on Tuesday who specialises in sport massage and spines... and has a background in physiotherapy- so hopefully she will hit the spot. Otherwise a couple of places in the city got good recommendations. I am sick of getting a massage and not feeling the benifit... I need someone who get to the right spots.

Distance: 9:5km
Time: 54min
Average pace: 5:40/km
Mood: Happy and content!