600's

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

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

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

Spinning around...

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

30km Long Run

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

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

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


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

CR 5km Challenge

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

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

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

I needed 'L' plates

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

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

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

Easy 6km

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

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

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

800's

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

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

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

Taggd

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

1. What was I doing 10 years ago?

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

2. five snacks I enjoy?

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

3. Five songs I know all the words to?

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

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

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

5. Five things I like doing?

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

6. Five toys?

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

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

Long and hot!!

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

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

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

An hour around the park

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

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

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

30mins easy

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

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

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

Big Bertha and a visit from Lulu

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

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

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

Mid week long run

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

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

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

Attention all slugs...

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

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

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

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

On a high!

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

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

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

Ready to jump....

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

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

Eggs over easy...

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

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

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

No oomph...

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

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

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

Super Set

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

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

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

1200's

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

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

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

Ten Bridges

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

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

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

Fairyland

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

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

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

Hills at Centenial Park

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

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

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

Super Set around the bay.

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

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

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

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

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

400's

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

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

Confident and excited!!

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

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

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

Happy New Year

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

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

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

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