Today: 10km
Week: 16km
Month: 322km
Year: 630km
I started out this morning in the dark doing my 3km warm up before the sweat session. It is such a spectacular time of the morning... watching the colours change as the sun gets up. It was really still and cool this morning- running to the music from Lord of the rings just agged to the nice morning :-)
We had 10 x 300m reps with 30 sec active recovery this morning. I have not done this session before and had no idea what pace I should aim for. I looked at my last 600m time and took a bit off and thought I would aim for 1:20 per rep. This was a pretty intense session as the 30 secs recovery whizzed by.... but at least it was over quickly. I was able to keep up with girls a bit better this morning... only a few secs behind each rep- but still last :-) I was pretty happy with my times and finished feeling pooped! You would think with my recently re-redded hair i would go faster ;-)
Splits: 1:19, 1:18, 1:17, 1:17, 1:16, 1:16, 1:15, 1:14, 1:13, 1:12
Tuesday, February 28, 2006
Monday, February 27, 2006
A new week.... a new outlook!
Today: 6km
Week: 6km
Month: 312km
Year: 620km
Some one gave me some great advice which I am going to share because I think it is a great way to look at things. Now maby evry one else already has this view but I did not and when I heard it, I liked it. This person said to me "The race IS the reward. It is the reward for all our hard work and so do yourself a favour and make sure you enjoy it!". Now that sounds simple but quite different to how I view things. I have often commented that I seem to get better results in my training than in my races and that is because I get quite stressed about the race and the result. Now the complete opposite way to look at it is... "well I have done the hard slog, now I DESERVE this run". Haha what a simple thought process.... just proves I can be a bit slow on the uptake. The other thought I had was what kind of a person rewards themself with a 42km run- hmmmm :-)
Now onto my run.... nothing exciting to report, except it was sooooo much cooler and really enjoyable to run this evening. I enjoyed my blissful sleep in and headed out on my 6km loop from home. It was really nice this morning to get up after 7am, my mum had stayed the night and we had breakfast together and a chat- I love when she is well!! I thought I would run at 5:30min pace.... first km was dead on 5:30 pace but then the next km was 5:05 pace.... which felt really comfortable so I decided to just maintian my form and see how it progressed. I pretty much sat on 5:05 pace for the rest of the run except the last km was 4:30min. I think the cooler whether really made a difference because I felt really good and just enjoyed being outside. So tonight was 6km in 30:30- averaged 5:05min/km.
Week: 6km
Month: 312km
Year: 620km
Some one gave me some great advice which I am going to share because I think it is a great way to look at things. Now maby evry one else already has this view but I did not and when I heard it, I liked it. This person said to me "The race IS the reward. It is the reward for all our hard work and so do yourself a favour and make sure you enjoy it!". Now that sounds simple but quite different to how I view things. I have often commented that I seem to get better results in my training than in my races and that is because I get quite stressed about the race and the result. Now the complete opposite way to look at it is... "well I have done the hard slog, now I DESERVE this run". Haha what a simple thought process.... just proves I can be a bit slow on the uptake. The other thought I had was what kind of a person rewards themself with a 42km run- hmmmm :-)
Now onto my run.... nothing exciting to report, except it was sooooo much cooler and really enjoyable to run this evening. I enjoyed my blissful sleep in and headed out on my 6km loop from home. It was really nice this morning to get up after 7am, my mum had stayed the night and we had breakfast together and a chat- I love when she is well!! I thought I would run at 5:30min pace.... first km was dead on 5:30 pace but then the next km was 5:05 pace.... which felt really comfortable so I decided to just maintian my form and see how it progressed. I pretty much sat on 5:05 pace for the rest of the run except the last km was 4:30min. I think the cooler whether really made a difference because I felt really good and just enjoyed being outside. So tonight was 6km in 30:30- averaged 5:05min/km.
Sunday, February 26, 2006
Balmain Bungle.
Today: 30.5km
Week: 93km
Month: 306km
Year: 620km
This morning we started from Brett Park at Drummoyne and ran across the Iron Cove Bridge and through Balmain, around the water, back into Leichardt, across Paramatta rd, through Marrickville, along the Cooks river cycleway until the Canterbury race course and then back through Ashfield, Haberfield, the Canal and finished around the Bay. It was a pretty good course with a few good hills, but mostly pretty flat. It was again VERY humid, but I had drunk enough yesterday and drank heaps along the way so did not suffer this week. I felt strong most of the way, not feeling any ill effects from yesterdays efforts :-) No niggles or problems after a neavy week with lots of km's... so I am feeling pretty happy with that. 93km is the most I have ever run and am feeling pretty good. I am finding the relentless early mornings can get a drag, but I am definately coping with the distance. In two weeks I will do a couple of 34/35kms then not long til we can taper. Sean sent my program and the next month will be tough but definately doable and then TAPER :-)
I had a fantastic massage yesterday....any one in Sydney I would highly recommend a vist to Easy Tiger massage. He is a runner and brilliant with his hands. He was so knowledgable and made a huge difference having someone who knew about runner issues and how to manage them. He is very fast 800m specialist and a great runner all round.
Today: 30.5km
Time: 2hrs 54min (running), 3hrs 10min (including toilet/drink break)
Average Pace: 5:45/km
Week: 93km
Month: 306km
Year: 620km
This morning we started from Brett Park at Drummoyne and ran across the Iron Cove Bridge and through Balmain, around the water, back into Leichardt, across Paramatta rd, through Marrickville, along the Cooks river cycleway until the Canterbury race course and then back through Ashfield, Haberfield, the Canal and finished around the Bay. It was a pretty good course with a few good hills, but mostly pretty flat. It was again VERY humid, but I had drunk enough yesterday and drank heaps along the way so did not suffer this week. I felt strong most of the way, not feeling any ill effects from yesterdays efforts :-) No niggles or problems after a neavy week with lots of km's... so I am feeling pretty happy with that. 93km is the most I have ever run and am feeling pretty good. I am finding the relentless early mornings can get a drag, but I am definately coping with the distance. In two weeks I will do a couple of 34/35kms then not long til we can taper. Sean sent my program and the next month will be tough but definately doable and then TAPER :-)
I had a fantastic massage yesterday....any one in Sydney I would highly recommend a vist to Easy Tiger massage. He is a runner and brilliant with his hands. He was so knowledgable and made a huge difference having someone who knew about runner issues and how to manage them. He is very fast 800m specialist and a great runner all round.
Today: 30.5km
Time: 2hrs 54min (running), 3hrs 10min (including toilet/drink break)
Average Pace: 5:45/km
Saturday, February 25, 2006
5km CR Challenge.
Today:12km
Week: 62km
Month: 275km
Year: 589km
I peeled my eyes open this morning and dragged myself out of bed and headed to the bay for the 5kms. I felt sooo tired and when I got out of the car and said hi to Bernie and Blue Dog I still had my croaky bed voice :-) I started to rethink my goals and was contemplating running with the 27min group... big week, feeling tired etc. Suddenly Ray (eagle) and Bruce (Gnome) had bailed me up and geared me up for the 23min group. So I threw the i-pod at Bernie (a bit rude to not listen to your pacers) and we were off. One of the other girls took off at lightening speed and I freaked... I can't run that pace. Thankfully Ray and Bruce knew what they were doing. We did the first km in 4:30 and I was not confident that I could maintain that pace. We slowed a little and then I just concentrated on maintaining the pace as best I could. Bruce and Ray chatted to me along the way... lots of good advice about keeping relaxed and fixing my form. There was not a lot of conversation from me thats for sure... just tried to focus on not slowing down. Once we got to 3km I started to feel like I was in a rhythm and maby I could hold on. We got around under the bridge and Bruce told me I had great running style and that I was set for a good time I just had to hold on for the last km. That really gave me a lift and thought I can do this! Then I could n't help but look at the watch and try and work out what time I would do... haha my maths was not working :-) Ray gave me some good advice to pick up the pace for a few steps and then just try to keep the momentum... I liked that. I dug in and put the foot down for the last 150ms or so and gave it all I had and WOO HOO finished 23:13 a 32sec PB! I was one happy Kitty Kat!! I felt like I ran well today.... started out hard and worked really hard to keep a consistant pace. I was definately working really hard but doable! I am especially pleased to run 4:40 pace on a big training week. Then ran back to the start with Ray picking his brain about the marathon. The other pleasing thing was the run back was at an average of 5:20 pace and I did not feel too pooped.
Lots of good running this morning, but most appreciated was the support and pacing from the two boys. It means a lot that people are willing to be so generous with their skills and experience. Thankyou!!!
Today:
2km warm up
5km race
5km cool down
Splits: 4:30, 4:42, 4:39, 4:55, 4:24 ( average 4:40 pace)
Like my update, I have a hubby with too much time on his hands! But as my head cheer-girl he does a fantastic job!
Week: 62km
Month: 275km
Year: 589km
I peeled my eyes open this morning and dragged myself out of bed and headed to the bay for the 5kms. I felt sooo tired and when I got out of the car and said hi to Bernie and Blue Dog I still had my croaky bed voice :-) I started to rethink my goals and was contemplating running with the 27min group... big week, feeling tired etc. Suddenly Ray (eagle) and Bruce (Gnome) had bailed me up and geared me up for the 23min group. So I threw the i-pod at Bernie (a bit rude to not listen to your pacers) and we were off. One of the other girls took off at lightening speed and I freaked... I can't run that pace. Thankfully Ray and Bruce knew what they were doing. We did the first km in 4:30 and I was not confident that I could maintain that pace. We slowed a little and then I just concentrated on maintaining the pace as best I could. Bruce and Ray chatted to me along the way... lots of good advice about keeping relaxed and fixing my form. There was not a lot of conversation from me thats for sure... just tried to focus on not slowing down. Once we got to 3km I started to feel like I was in a rhythm and maby I could hold on. We got around under the bridge and Bruce told me I had great running style and that I was set for a good time I just had to hold on for the last km. That really gave me a lift and thought I can do this! Then I could n't help but look at the watch and try and work out what time I would do... haha my maths was not working :-) Ray gave me some good advice to pick up the pace for a few steps and then just try to keep the momentum... I liked that. I dug in and put the foot down for the last 150ms or so and gave it all I had and WOO HOO finished 23:13 a 32sec PB! I was one happy Kitty Kat!! I felt like I ran well today.... started out hard and worked really hard to keep a consistant pace. I was definately working really hard but doable! I am especially pleased to run 4:40 pace on a big training week. Then ran back to the start with Ray picking his brain about the marathon. The other pleasing thing was the run back was at an average of 5:20 pace and I did not feel too pooped.
Lots of good running this morning, but most appreciated was the support and pacing from the two boys. It means a lot that people are willing to be so generous with their skills and experience. Thankyou!!!
Today:
2km warm up
5km race
5km cool down
Splits: 4:30, 4:42, 4:39, 4:55, 4:24 ( average 4:40 pace)
Like my update, I have a hubby with too much time on his hands! But as my head cheer-girl he does a fantastic job!
Friday, February 24, 2006
Friday on my mind :-)
Today: 7.2km
Week:50km
Month:263km
Year:577km
I had a well deserved sleep in this morning, so had to do my easy run this afternoon. It was really hot in the sun, but ok in the shady bits. I only wanted to run for 30mins but forgot how long one of my usual loops from home is,so ended up doing 37mins instead. Not a lot to report.... just enjoyed the run. These runs on my own I have had the garmin on, but just run how the body feels. Today, despite initially feeling really tired when I got home from work, I felt pretty good. Just cruised along bopping to the music :-) 5km CR challenge tommorow... hopefully I am feleing good and do not wake up tired!
Time: 37min
Distance: 7.2km
Average pace: 5:10min/km
Week:50km
Month:263km
Year:577km
I had a well deserved sleep in this morning, so had to do my easy run this afternoon. It was really hot in the sun, but ok in the shady bits. I only wanted to run for 30mins but forgot how long one of my usual loops from home is,so ended up doing 37mins instead. Not a lot to report.... just enjoyed the run. These runs on my own I have had the garmin on, but just run how the body feels. Today, despite initially feeling really tired when I got home from work, I felt pretty good. Just cruised along bopping to the music :-) 5km CR challenge tommorow... hopefully I am feleing good and do not wake up tired!
Time: 37min
Distance: 7.2km
Average pace: 5:10min/km
Thursday, February 23, 2006
Big Bertha.
Today: 10km
Week: 43km
Month: 256km
Year: 570km
The alarm ripped me out of a deep sleep this morning and I felt really tired. I had big red puffy eyes and really could not fathom how I would mamnage this session. Thankfully after my 3km warm up I felt much more awake and ready to go. We did the usual strides and drills. We had Liz, Cindy, Ewan and Mark this morning who just fly up and down the hills.... so the pressure is on- how many times will I be lapped! It was reassuring to hear Liz was huffing and puffing as well... so I stopped feeling self conscious ( granted she was going a wee bit faster). I did my first lap a bit too quick but then settled into a consistant pace of about 2:17 a lap. I also managed to catch two of the girls who started a bit quicker than me :-) Sean made us start and finish half way up the hill so he could keep an eye on is at the top of the hill.... very cheeky! I felt pretty good for this session, but Sean kept wanting me to lengthen my stride, but the legs were too tired from yesterday to cope with that on the up hill. The wonderful DJ escorted me on my final lap.... and egged me on the whole way! It was quite exciting... he kept saying this is the last bit of Canberra, your on the final stretch, there is the finish line, 3:59... I have to say that really got me to dig in deep and I flew down the hill- quads went a bit jelly like. I couldn't help but smile even though my legs were protesting. THANKS Mr Marky Mark.... very much appreciated! Apologies for calling you Evil :-) Now can I borrow you for April the 9th???
Splits: 2:11, 2:20, 2:15, 2:16, 2:19, 2:18, 2:18, 2:17, 2:16, 2:05 (gotta love that last one!!)
Week: 43km
Month: 256km
Year: 570km
The alarm ripped me out of a deep sleep this morning and I felt really tired. I had big red puffy eyes and really could not fathom how I would mamnage this session. Thankfully after my 3km warm up I felt much more awake and ready to go. We did the usual strides and drills. We had Liz, Cindy, Ewan and Mark this morning who just fly up and down the hills.... so the pressure is on- how many times will I be lapped! It was reassuring to hear Liz was huffing and puffing as well... so I stopped feeling self conscious ( granted she was going a wee bit faster). I did my first lap a bit too quick but then settled into a consistant pace of about 2:17 a lap. I also managed to catch two of the girls who started a bit quicker than me :-) Sean made us start and finish half way up the hill so he could keep an eye on is at the top of the hill.... very cheeky! I felt pretty good for this session, but Sean kept wanting me to lengthen my stride, but the legs were too tired from yesterday to cope with that on the up hill. The wonderful DJ escorted me on my final lap.... and egged me on the whole way! It was quite exciting... he kept saying this is the last bit of Canberra, your on the final stretch, there is the finish line, 3:59... I have to say that really got me to dig in deep and I flew down the hill- quads went a bit jelly like. I couldn't help but smile even though my legs were protesting. THANKS Mr Marky Mark.... very much appreciated! Apologies for calling you Evil :-) Now can I borrow you for April the 9th???
Splits: 2:11, 2:20, 2:15, 2:16, 2:19, 2:18, 2:18, 2:17, 2:16, 2:05 (gotta love that last one!!)
Wednesday, February 22, 2006
Who put that lake there???
Today: 17.5km
Week: 33km
Month: 246km
Year: 570km
We met at Centenial Park this morning and did our long run- we ran around the outside of Centenial Prk, Moore Park, along side the foot ball stadium back around the park, Queens Park, and then back into the park to make up the 17km. It was really dark this morning and quite cool... which was bliss! We had a bizarre moment where came running down the outside fence of the park to what was supposed to be Queesn Park.... both Deanne and myself had this moment of "who put that lake there?? ". In my sleepy state I was madly trying to think how I had managed to find a lake in the Eastern Suburbs- then as we got much closer we realised it was Queens Park completely covered in fog! It was quite amazing and a bit spooky to run through. The grass was really wet and there were patchs that was really cold. Anyway... once I shook the fuzz from my head I relaised where we were and all was ok :-) I felt great this morning... lots of energy and maintained a good pace for the whole run. We started off a bit slower and really picked up the pace for the last 5kms- running at 5min pace, which I was really happy with given it was the end of a longer run. I have pulled up well... legs feel fine and the 4:30am start has not yet caught up with me :-)
Distance: 17.5km
Time: 1hr 36mins
Average Pace: 5:35 min/km
Week: 33km
Month: 246km
Year: 570km
We met at Centenial Park this morning and did our long run- we ran around the outside of Centenial Prk, Moore Park, along side the foot ball stadium back around the park, Queens Park, and then back into the park to make up the 17km. It was really dark this morning and quite cool... which was bliss! We had a bizarre moment where came running down the outside fence of the park to what was supposed to be Queesn Park.... both Deanne and myself had this moment of "who put that lake there?? ". In my sleepy state I was madly trying to think how I had managed to find a lake in the Eastern Suburbs- then as we got much closer we realised it was Queens Park completely covered in fog! It was quite amazing and a bit spooky to run through. The grass was really wet and there were patchs that was really cold. Anyway... once I shook the fuzz from my head I relaised where we were and all was ok :-) I felt great this morning... lots of energy and maintained a good pace for the whole run. We started off a bit slower and really picked up the pace for the last 5kms- running at 5min pace, which I was really happy with given it was the end of a longer run. I have pulled up well... legs feel fine and the 4:30am start has not yet caught up with me :-)
Distance: 17.5km
Time: 1hr 36mins
Average Pace: 5:35 min/km
Tuesday, February 21, 2006
Intervals
Today:10km
Week:16km
Month: 229km
Year: 553km
Perfect running weather this morning... much cooler and the sun stayed away. I did my usual 3km warm up, strides and drills an then into the intervals. Today we had programed 1x 1600m, 1 x 1200m, 2x 800m with 2 min active recovery. There was a big group this morning and Roy worlds was back to training :-) I felt pretty happy with the session today- Certainly did't flog myself but a consistant hard effort. The hamstrings felt tired at the third one... not a lot of kick in them. I seem to just run at the same pace.... the other girls always pull away from me on the last 200m- I try hard to catch them or at least stick with them, but a bit too quick :-)
1600m- 7:32 (4:41 km split)
1200m- 5:31 (4:39 km split)
800m- 3:37
800m- 3:33
EDIT: I compared my times for this session with 2 weeks ago and my 1600m and 1200m were 10 secs faster this week and my 800m were 5 secs faster.... so even happier with my effort :-)
Week:16km
Month: 229km
Year: 553km
Perfect running weather this morning... much cooler and the sun stayed away. I did my usual 3km warm up, strides and drills an then into the intervals. Today we had programed 1x 1600m, 1 x 1200m, 2x 800m with 2 min active recovery. There was a big group this morning and Roy worlds was back to training :-) I felt pretty happy with the session today- Certainly did't flog myself but a consistant hard effort. The hamstrings felt tired at the third one... not a lot of kick in them. I seem to just run at the same pace.... the other girls always pull away from me on the last 200m- I try hard to catch them or at least stick with them, but a bit too quick :-)
1600m- 7:32 (4:41 km split)
1200m- 5:31 (4:39 km split)
800m- 3:37
800m- 3:33
EDIT: I compared my times for this session with 2 weeks ago and my 1600m and 1200m were 10 secs faster this week and my 800m were 5 secs faster.... so even happier with my effort :-)
Monday, February 20, 2006
BLISS!!!!
Today: 6km
Week: 6km
Month:229km
Year:553km
I had a nice easy recovery run today. Started out from the gym and did my 6km loop. The weather was BLISS!!! Compared with the humidity yesterday I was in heaven. I downloaded some new songs last night including Pavarotti's famous rendition of Turendot Nesun Dorma, K.D Langs version of hallelujia and a couple of really funky R&B songs. So I felt great, the weather was blissful and the music fantastic..... what more could you ask for?
I focused on my running form tonight... it always amazes me how much more speed you have in your legs if you run with good form. Finished off with my glute, upper body and ab exercises.
Distance: 6km
Time: 31:00
Average pace: 5:10min/km
Week: 6km
Month:229km
Year:553km
I had a nice easy recovery run today. Started out from the gym and did my 6km loop. The weather was BLISS!!! Compared with the humidity yesterday I was in heaven. I downloaded some new songs last night including Pavarotti's famous rendition of Turendot Nesun Dorma, K.D Langs version of hallelujia and a couple of really funky R&B songs. So I felt great, the weather was blissful and the music fantastic..... what more could you ask for?
I focused on my running form tonight... it always amazes me how much more speed you have in your legs if you run with good form. Finished off with my glute, upper body and ab exercises.
Distance: 6km
Time: 31:00
Average pace: 5:10min/km
Sunday, February 19, 2006
Your not smiling......
Today: 23km
Week: 65km
Month: 223km
Year: 547km
Todays run was really tough! I found that the humidity really knocked me about. I woke up feeling really thirsty... not a good start. I was hot just getting ready for the run so knew it would be hard one. As soon as we got going I was literally pouring with sweat... I drank copious amounts of water but was thirsty the whole time. Now I usually smile for most of my runs.... good company and the love of just being out there. Today I hit the 20km mark and felt really rotten. I started out really well, felt strong and comfortable. We were running a good even pace... chatting away as we do :-) Once we hit 20km I decided to cut back early which meant running 23km instead of 28km. Deanne said " whats wrong.... your not smiling!"- she was right there was not a smile around for miles :-) I plodded back to the start and sat on the grass guzzling water and ate a few jelly beans. Once I stopped I actualy realised I felt tingly in the hands and a bit nautious- also had puffy fingers...... all pointing to being dehydrated. I was a bit disapointed that I couldn't do the full distance BUT very happy with my decision to not keep running. I think if I had done the full distance I would have felt really sick and wrecked me for the week. Once I had drunk heaps of water and had some cereal I feel fine. So definately the right choice and given the tired week I have had probably a good time to do a shorter run. I was also really happy with the way we ran in the first 20km.... the pace was really comfortable, so if we can maintain that over the distance I will be one very happy girl!!
Another week ends and only 7 weeks to go. I feel like I have regrouped mentally and am ready to attack the next hard 5 weeks. I am looking forward to a good 30km next week and will look at when to slot in one or two 35km runs. The 5km challenge is next week and then the 10km at Homebush (a personal favourite). I think this next 5 weeks my aim is to consolodate the base I have built, eat well and stay injury free. Bring it on!!!!!
Today: 23km
Time: 2hrs 9mins
Average Pace: 5:38min/km
Week: 65km
Month: 223km
Year: 547km
Todays run was really tough! I found that the humidity really knocked me about. I woke up feeling really thirsty... not a good start. I was hot just getting ready for the run so knew it would be hard one. As soon as we got going I was literally pouring with sweat... I drank copious amounts of water but was thirsty the whole time. Now I usually smile for most of my runs.... good company and the love of just being out there. Today I hit the 20km mark and felt really rotten. I started out really well, felt strong and comfortable. We were running a good even pace... chatting away as we do :-) Once we hit 20km I decided to cut back early which meant running 23km instead of 28km. Deanne said " whats wrong.... your not smiling!"- she was right there was not a smile around for miles :-) I plodded back to the start and sat on the grass guzzling water and ate a few jelly beans. Once I stopped I actualy realised I felt tingly in the hands and a bit nautious- also had puffy fingers...... all pointing to being dehydrated. I was a bit disapointed that I couldn't do the full distance BUT very happy with my decision to not keep running. I think if I had done the full distance I would have felt really sick and wrecked me for the week. Once I had drunk heaps of water and had some cereal I feel fine. So definately the right choice and given the tired week I have had probably a good time to do a shorter run. I was also really happy with the way we ran in the first 20km.... the pace was really comfortable, so if we can maintain that over the distance I will be one very happy girl!!
Another week ends and only 7 weeks to go. I feel like I have regrouped mentally and am ready to attack the next hard 5 weeks. I am looking forward to a good 30km next week and will look at when to slot in one or two 35km runs. The 5km challenge is next week and then the 10km at Homebush (a personal favourite). I think this next 5 weeks my aim is to consolodate the base I have built, eat well and stay injury free. Bring it on!!!!!
Today: 23km
Time: 2hrs 9mins
Average Pace: 5:38min/km
Saturday, February 18, 2006
Good Vibrations!
Today:11km
Week: 41km
Month: 200km
Year: 524km
Nothing exciting to report today... headed to Centenial Park for 1 hr easy. I had planned to do the bush run with Jim, but mucked up the alarm and woke up at 7am. I did a loop of Queens Park and then the outside loop of Centenial Park. The Park was really busy with the Good Vibrations festival on there today- I have no idea what t is but my imagination was going wild! It was bliss to run on the grass... the feet and ankles were thankful :-) I was able to maintian a nice consistant pace, but I could feel the hamstrings were tired from last nights run. Again I felt like I was running a lot slower and was suprised at my pace. I really felt like I was running slower than 6min pace, but overall averaged 5:20min/km and again a few sub 5mins thrown in. This is great for my confidence- I know I am building my speed and endurance from all this training. Next Saturday is the 5km CR challenge and the following Saturday is the Striders 10km at Homebush... Fingers crossed I can feel as good for those runs :-)
Time: 58:40min
Distance 11km
Average Pace:5:20min/km
Week: 41km
Month: 200km
Year: 524km
Nothing exciting to report today... headed to Centenial Park for 1 hr easy. I had planned to do the bush run with Jim, but mucked up the alarm and woke up at 7am. I did a loop of Queens Park and then the outside loop of Centenial Park. The Park was really busy with the Good Vibrations festival on there today- I have no idea what t is but my imagination was going wild! It was bliss to run on the grass... the feet and ankles were thankful :-) I was able to maintian a nice consistant pace, but I could feel the hamstrings were tired from last nights run. Again I felt like I was running a lot slower and was suprised at my pace. I really felt like I was running slower than 6min pace, but overall averaged 5:20min/km and again a few sub 5mins thrown in. This is great for my confidence- I know I am building my speed and endurance from all this training. Next Saturday is the 5km CR challenge and the following Saturday is the Striders 10km at Homebush... Fingers crossed I can feel as good for those runs :-)
Time: 58:40min
Distance 11km
Average Pace:5:20min/km
Friday, February 17, 2006
11km easy
Today: 11km
Week:30km
Month:189km
Year:513km
Amazing what a bit of rest can do. I set out tonight for my easy run and felt fantastic! The km's just flew by and before I knew it I had run 11kms. My breathing was great and I had good form. It was pretty hot and I was surprised how relaxed I felt. I just put the i-pod on and didn't even look at my watch..... just ran how I felt.
My average pace was 5:00min/km with a few 4:30's in there... felt good :-) Funny I ram 10km faster than my Lane Cove striders run... granted no where near as hilly!
Time: 54:55min
Distance:11km
Average pace: 5:00min/km
Week:30km
Month:189km
Year:513km
Amazing what a bit of rest can do. I set out tonight for my easy run and felt fantastic! The km's just flew by and before I knew it I had run 11kms. My breathing was great and I had good form. It was pretty hot and I was surprised how relaxed I felt. I just put the i-pod on and didn't even look at my watch..... just ran how I felt.
My average pace was 5:00min/km with a few 4:30's in there... felt good :-) Funny I ram 10km faster than my Lane Cove striders run... granted no where near as hilly!
Time: 54:55min
Distance:11km
Average pace: 5:00min/km
Thursday, February 16, 2006
Bounced back...
Today: 13km
Week: 19km
Month: 178km
Year: 502km
Firstly, thanks for the comments and support! Yes I obviously needed a few days of no running and more sleep! Which I did. I also took a few days off work (ADO's god bless then) and slept a lot! I feel a million times better and in a better frame of mind! I can see why sleep deprivation is such a successful torture technique! So I feel sparking again and back to my woo hooing self! I herby pledge to take a day off when needed... GUILT FREE and get enough precious sleep!!
This morning I bounced out of bed without any dramas and headed to the park. I did my usual 3km warm up and then we did the outside Fartlek loop of the park. Theres a good little group of girls now and we are pretty close in pace- makes it fun using each other to go quicker or pace yourself. I felt I was able to push myself a bit this morning and my surges were all about 4:30-4:40min/km pace (except the last one!). Sean has extended some of the surges so most of them are about 800m or 1km in length..... must be because we are all doing longer distance training. It definately felt better doing this session not running the wednesday evening- although still far from quick! The last two surges were tougher as I had been dragged along by DJ and Liz Miller for the previous surge... tried to chase them for a while ??? what was I thinking :-) So I felt a bit jelly legged for the last one.... one can dream :-) So today I feel back to my usuall self.... amazing what a heap of sleep can do. I am looking foward to this weekends running- a nice flater 30km on Sunday and Jim is running some bush on the Saturday... I could be tempted??
Distance: 13km
Time: 1hr 10min
Overall Average Pace: 5:22 min/km
Week: 19km
Month: 178km
Year: 502km
Firstly, thanks for the comments and support! Yes I obviously needed a few days of no running and more sleep! Which I did. I also took a few days off work (ADO's god bless then) and slept a lot! I feel a million times better and in a better frame of mind! I can see why sleep deprivation is such a successful torture technique! So I feel sparking again and back to my woo hooing self! I herby pledge to take a day off when needed... GUILT FREE and get enough precious sleep!!
This morning I bounced out of bed without any dramas and headed to the park. I did my usual 3km warm up and then we did the outside Fartlek loop of the park. Theres a good little group of girls now and we are pretty close in pace- makes it fun using each other to go quicker or pace yourself. I felt I was able to push myself a bit this morning and my surges were all about 4:30-4:40min/km pace (except the last one!). Sean has extended some of the surges so most of them are about 800m or 1km in length..... must be because we are all doing longer distance training. It definately felt better doing this session not running the wednesday evening- although still far from quick! The last two surges were tougher as I had been dragged along by DJ and Liz Miller for the previous surge... tried to chase them for a while ??? what was I thinking :-) So I felt a bit jelly legged for the last one.... one can dream :-) So today I feel back to my usuall self.... amazing what a heap of sleep can do. I am looking foward to this weekends running- a nice flater 30km on Sunday and Jim is running some bush on the Saturday... I could be tempted??
Distance: 13km
Time: 1hr 10min
Overall Average Pace: 5:22 min/km
Wednesday, February 15, 2006
Another rest day..
Well thankfully I slept much better last night, but still not feeling 100%. So I opted for another rest day. I mulled over whether to run this morning or not, and despite feeling REALLY guilty decided two days rest was better than getting sick or injured- I have to keep the big picture in mind! I am feeling much better today and am now itching to go for a run tommorow. It is amazing how caught up in all this training you can get.... I can not believe how guilty I feel for not doing my 'programed' runs. I have often said to others 'a few days of rest will probably do you more good than going for the runs'..... harder to follow my own advice :-) I spoke with Sean and he said it is abviously my body telling me to have a lighter week and not to worry about the two missed days. I felt like I was building a really good momentum.... so hopefully a few days rest will just add to this. So to all you experienced marathoners.... do you have these weeks where you feel a bit blah and flat? So I am looking forward to running tommorow and getting back to my Woo Hoo'ing self :-)
Tuesday, February 14, 2006
No sleep...
Well last night was the worst!!! The past 2 weeks I have been having heaps of nights where I either can not get off to sleep or I have been having lots of dreams and do not feel like I have slept at all. Last night was the worst and I just could not get up for training. Now yes I did consider putting the i-pod on with some good music to get me going, but decided to be sensible :-). I am not sure why I have not been sleeping well....except I have been having a lot more caffine... both coffee and diet coke. Any one who knows me will know how much I love diet coke after a hard or long run... maby a bit too much of it. So I though I would commit myself early to a rest day! Its in writing now, so this afternoon when I feel fine I will resist the temptation to run.
Monday, February 13, 2006
The music made me do it....
Today: 6km
Week:6km
Month:164.5km
Year:488.5km
Today I had a day off and had the most well earned sleep in!!! I feel like I have been up at 5am every morning for weeks and it was starting to catch up to me. So I spent the morning eating cereal in bed and watching crap on the TV... bliss! I was initially going to make today a rest day, but by this afternoon I was feeling pretty good and after reading DJ blog of a one hour recovery run, I thought how hard could 30mins be. So I set out with the plan to run 6min km's and ended up running an average of 5:05min/km ...ooops! I hold the music on the i-pod completely responsible! I was merely running along minding my own business.... it is not my fault that the Blues Brothers "shake your tail feather" or Queens "rock me" caused my legs to run to the beat of the music and put a smile on my face..... I can't be held responsible for singing out loud to "dancing queen"- can I ??? Anyway I had a great run... but will probably regret it in the morning with 10 x 400 reps on the program.... maby I should pack my i-pod!!
Distance: 6km
Time: 30:30
Average splits: 5:05min/km ( 5:23,5:04, 5:00, 5:00, 4:58, 5:05)
Week:6km
Month:164.5km
Year:488.5km
Today I had a day off and had the most well earned sleep in!!! I feel like I have been up at 5am every morning for weeks and it was starting to catch up to me. So I spent the morning eating cereal in bed and watching crap on the TV... bliss! I was initially going to make today a rest day, but by this afternoon I was feeling pretty good and after reading DJ blog of a one hour recovery run, I thought how hard could 30mins be. So I set out with the plan to run 6min km's and ended up running an average of 5:05min/km ...ooops! I hold the music on the i-pod completely responsible! I was merely running along minding my own business.... it is not my fault that the Blues Brothers "shake your tail feather" or Queens "rock me" caused my legs to run to the beat of the music and put a smile on my face..... I can't be held responsible for singing out loud to "dancing queen"- can I ??? Anyway I had a great run... but will probably regret it in the morning with 10 x 400 reps on the program.... maby I should pack my i-pod!!
Distance: 6km
Time: 30:30
Average splits: 5:05min/km ( 5:23,5:04, 5:00, 5:00, 4:58, 5:05)
Sunday, February 12, 2006
Steps, Steps and more STEPS!!!
Today:30km
Week: 85km
Month: 158.5km
Year: 482.5km
I think I ran up every step in Sydney this morning!!! We did a 30km loop this morning starting at the spit bridge, around to Clontarf, back across the bridge, up some huge hills to Balmoral, up a few more huge hills to mosman, around to the Naval base and then ran along the bush trail along the foreshore, around past the Zoo, Mosman Bay, Cremorne Point and then back through Mosman to the spit bridge. This was one TOUGH run!!! I felt like if we were not running up hills, we were running up stairs! My glutes were soooo pooped by the time we got back to the car..... where we gulped down some diet coke and ate aboout 100 jelly beans :-) Despite being very tough, it was a beautiful run and very satisfying. The views on this run are spectacular!! We kept ourselves motivated by saying if we can do this Canberra is a walk in the park (well not quite, but...). I am definately improving on the hills as I didn't need to stop at all and just kept going.... a bit slower but still going :-) We managed to cover 30km in just under 3hrs...just under 6min/km pace. The last 5kms we somehow found some extra energy and were running 5:20km's.... which was pretty quick given the hills in the first 25km! Early to bed tonight I think!!!! This week is the most km's I have run and I am happy to report the ITB and other bits are feeling good... all touch wood now!!! Right at this minute I am aching all over... but normal 30km run aching!
Week: 85km
Month: 158.5km
Year: 482.5km
I think I ran up every step in Sydney this morning!!! We did a 30km loop this morning starting at the spit bridge, around to Clontarf, back across the bridge, up some huge hills to Balmoral, up a few more huge hills to mosman, around to the Naval base and then ran along the bush trail along the foreshore, around past the Zoo, Mosman Bay, Cremorne Point and then back through Mosman to the spit bridge. This was one TOUGH run!!! I felt like if we were not running up hills, we were running up stairs! My glutes were soooo pooped by the time we got back to the car..... where we gulped down some diet coke and ate aboout 100 jelly beans :-) Despite being very tough, it was a beautiful run and very satisfying. The views on this run are spectacular!! We kept ourselves motivated by saying if we can do this Canberra is a walk in the park (well not quite, but...). I am definately improving on the hills as I didn't need to stop at all and just kept going.... a bit slower but still going :-) We managed to cover 30km in just under 3hrs...just under 6min/km pace. The last 5kms we somehow found some extra energy and were running 5:20km's.... which was pretty quick given the hills in the first 25km! Early to bed tonight I think!!!! This week is the most km's I have run and I am happy to report the ITB and other bits are feeling good... all touch wood now!!! Right at this minute I am aching all over... but normal 30km run aching!
Saturday, February 11, 2006
Shores Hill....
Today: 8.5km
Week: 56.5km
Month: 128.5km
Year: 452.5km
I ran with the guys from woodstock this morning and they had an 8.5km hilly run planned. I was going to do a bit extra before hand to make up the hour on my program, but for 1.5km who could be bothered :-) We started at Brett park and ran acroos the iron cove brdge around the bay until we got to the hill leading up to the pool, we ran up thr hill and around to the right towards lillyfield road. We then ran down a side street to the bay and back up the parallel st and then again back down and ran up lillyfield rd. We then headed back around past Leichardt pool, down around the bay, under iron cove bridge and ran up the shores hill ( an absolute killer!!!!) into Balmain and back over the iron cove bridge. I didn't feel as fresh as yesterday but by the 4km mark felt much better and gradually picked up the pace. We ran the last one and a half km at 4:30min/km. I love when you reach the top of the shores hill and you come around the corner and you can absolutely fly down victoria road and then the momentum keeps you flying across the bridge.... that part of the run I always feel fantastic. I was extremely proud of my self for not stopping on the shores hill... usually I come to a grinding halt in the last 20m or so. It is one of the worst hills I have run up thats for sure!! Tommorow is another long run.. planning to start from the spit bridge and run around to Manly- so should be a pretty run.
Total: 8.5km
Time: 46mins
Average pace: 5:26min/km
Week: 56.5km
Month: 128.5km
Year: 452.5km
I ran with the guys from woodstock this morning and they had an 8.5km hilly run planned. I was going to do a bit extra before hand to make up the hour on my program, but for 1.5km who could be bothered :-) We started at Brett park and ran acroos the iron cove brdge around the bay until we got to the hill leading up to the pool, we ran up thr hill and around to the right towards lillyfield road. We then ran down a side street to the bay and back up the parallel st and then again back down and ran up lillyfield rd. We then headed back around past Leichardt pool, down around the bay, under iron cove bridge and ran up the shores hill ( an absolute killer!!!!) into Balmain and back over the iron cove bridge. I didn't feel as fresh as yesterday but by the 4km mark felt much better and gradually picked up the pace. We ran the last one and a half km at 4:30min/km. I love when you reach the top of the shores hill and you come around the corner and you can absolutely fly down victoria road and then the momentum keeps you flying across the bridge.... that part of the run I always feel fantastic. I was extremely proud of my self for not stopping on the shores hill... usually I come to a grinding halt in the last 20m or so. It is one of the worst hills I have run up thats for sure!! Tommorow is another long run.. planning to start from the spit bridge and run around to Manly- so should be a pretty run.
Total: 8.5km
Time: 46mins
Average pace: 5:26min/km
Friday, February 10, 2006
Easy Friday!
Today:6km
Week: 48km
Month:120km
Year:444km
Well I finally got a morning that I could sleep in, as I planned to do my easy run this evening... and yes you guessed it I slept like crap and only just started to feel I was in a deep sleep as the alarm went off- typical! So I set out from home this evening with i-pod on and planned to not look at the watch and just run how I felt. So I was pretty happy when I finished to see I had run 6km in 30:10- averaging 5:05min/km. It felt very relaxed and I certainly was not pushing it. My splits were: 5:30, 5:06(uphill), 4:56, 5:06 (uphill), 4:52, 5:00 (uphill). So I finished feeling pretty fresh and happy. I stretched and finished with my glute and ab exercises. Now for some dinner!!!
Week: 48km
Month:120km
Year:444km
Well I finally got a morning that I could sleep in, as I planned to do my easy run this evening... and yes you guessed it I slept like crap and only just started to feel I was in a deep sleep as the alarm went off- typical! So I set out from home this evening with i-pod on and planned to not look at the watch and just run how I felt. So I was pretty happy when I finished to see I had run 6km in 30:10- averaging 5:05min/km. It felt very relaxed and I certainly was not pushing it. My splits were: 5:30, 5:06(uphill), 4:56, 5:06 (uphill), 4:52, 5:00 (uphill). So I finished feeling pretty fresh and happy. I stretched and finished with my glute and ab exercises. Now for some dinner!!!
Thursday, February 09, 2006
Wild Wally
Today: 10km
Week: 42km
Month: 114km
Year: 438km
This morning was a record crowd for Wild Wally. It was a bit hairy running around the tree to head up the hill... I almost got trampled! I imagine that is what it is like in a triathalon going around the turn point. Dj and Liz Miller were zooming out the front ??? if a new course record was set? We had 5 reps this morning and I was quite curious how this would feel after changing yesterdays run. I did my extra warm up, ran to the hill, strides and drills. After some advice from steve about intervals... I decide I would again start a bit easier and wind up the intensity. I also decided that I would break the hill into sections and "attack" chunks of the hill... increasing the chunks each rep so that the final rep would be 100% the whole way. This worked really well. I also felt I was able to handle the up hill section much better on fresher legs. Each rep was faster and on my final rep I felt really strong. On the down hill section I noticed the new girl was slowing and I thought "right I am going to catch her!" She was about 50m in front and I put in a big surge and really worked hard to catch her... I think we crossed the line together. I gave her a big thankyou..... always easier to chase some one. My last rep was my fastest ever on WW..... 4 sec off a sub 3min lap :-)
Split: 3:28, 3:21, 3:16, 3:12, 3:04
Week: 42km
Month: 114km
Year: 438km
This morning was a record crowd for Wild Wally. It was a bit hairy running around the tree to head up the hill... I almost got trampled! I imagine that is what it is like in a triathalon going around the turn point. Dj and Liz Miller were zooming out the front ??? if a new course record was set? We had 5 reps this morning and I was quite curious how this would feel after changing yesterdays run. I did my extra warm up, ran to the hill, strides and drills. After some advice from steve about intervals... I decide I would again start a bit easier and wind up the intensity. I also decided that I would break the hill into sections and "attack" chunks of the hill... increasing the chunks each rep so that the final rep would be 100% the whole way. This worked really well. I also felt I was able to handle the up hill section much better on fresher legs. Each rep was faster and on my final rep I felt really strong. On the down hill section I noticed the new girl was slowing and I thought "right I am going to catch her!" She was about 50m in front and I put in a big surge and really worked hard to catch her... I think we crossed the line together. I gave her a big thankyou..... always easier to chase some one. My last rep was my fastest ever on WW..... 4 sec off a sub 3min lap :-)
Split: 3:28, 3:21, 3:16, 3:12, 3:04
Wednesday, February 08, 2006
Mid Week Long Run
Today:17km
Week: 32km
Month: 104km
Year: 428km
This morning I set the alarm for 4:45am and met Deanne at the park at 5:30 for out mid week long run. Up until today I have been doing this in the evening with striders, but find it has been very draining backing up for training on Thursday morning. So I thought this morning I would try the morning run and give up some precious sleep. It is very true that a little hard work can reap Big rewards.... what a fantastic way to start the day!! It was still dark when we set off from Centenial park and headed toward Bronte Beach and ran along the coastal path while the sun got out of bed. We ran along to the end of the path at Bondi Beach and then made the climb back up along Bondi Rd- which got the heart pumping :-) We then turned down Carrington rd and back into Queens park and finished with an outside loop of Centenial Park. We finished back at the car having run 17km and plenty of time to get home to shower, eat and get to work with 5 mins to spare. I snuck the skins on under the work pants and am feeling really good. We managed to keep a pretty consistant pace despite the hills and ran the last 30mins pretty quickly... which shut us both up :-) Once I warmed up the legs felt great, although the glutes knew they had done their exercises last night running up form Bondi :-) Overall feeling pretty happy! Now I have an evening free, plenty of time to recover for tommorow and a healthy hit of endorphins to start the day :-)
Today: 17km
Average Pace: 5:40min/km
Week: 32km
Month: 104km
Year: 428km
This morning I set the alarm for 4:45am and met Deanne at the park at 5:30 for out mid week long run. Up until today I have been doing this in the evening with striders, but find it has been very draining backing up for training on Thursday morning. So I thought this morning I would try the morning run and give up some precious sleep. It is very true that a little hard work can reap Big rewards.... what a fantastic way to start the day!! It was still dark when we set off from Centenial park and headed toward Bronte Beach and ran along the coastal path while the sun got out of bed. We ran along to the end of the path at Bondi Beach and then made the climb back up along Bondi Rd- which got the heart pumping :-) We then turned down Carrington rd and back into Queens park and finished with an outside loop of Centenial Park. We finished back at the car having run 17km and plenty of time to get home to shower, eat and get to work with 5 mins to spare. I snuck the skins on under the work pants and am feeling really good. We managed to keep a pretty consistant pace despite the hills and ran the last 30mins pretty quickly... which shut us both up :-) Once I warmed up the legs felt great, although the glutes knew they had done their exercises last night running up form Bondi :-) Overall feeling pretty happy! Now I have an evening free, plenty of time to recover for tommorow and a healthy hit of endorphins to start the day :-)
Today: 17km
Average Pace: 5:40min/km
Tuesday, February 07, 2006
Pyramids
Today: 10km
Week: 15km
Month: 87km
Year: 411km
This morning was a new track session we had to run 4 reps- 1x 1600m, 1x 1200m, 2x 800m with a 2min active recovery. It was a large group again this morning and we were divided into fasties and slowies. The fasties had to do 2000m, 1600m, 1200m, 1200m. I did a 3km warm up, drills and strides and then into the reps. I felt quite good this morning and settled into a nice consistant pace. I felt like I was working, but certainly not pushing too hard. I wanted to be able to maintian my pace and improve my times. I am not sure if this is the right way to do the reps or should I be going 100% right from the start. I finished feeling strong and that I could have done a few more... I am definately recovering quicker. As I did my 1600m I took note of the split at the 1200m mark and used that as the bench mark to beat for my 1200m rep. Then for my 1200m rep I took note of the 800m split and used that as my benchmark to beat. This helped me to work it out in my head.
Times:
1600m- 7:42 (1km split- 4:40)
1200m- 5:40 (1km split- 4:40)
800m- 3:38
800m- 3:38
Week: 15km
Month: 87km
Year: 411km
This morning was a new track session we had to run 4 reps- 1x 1600m, 1x 1200m, 2x 800m with a 2min active recovery. It was a large group again this morning and we were divided into fasties and slowies. The fasties had to do 2000m, 1600m, 1200m, 1200m. I did a 3km warm up, drills and strides and then into the reps. I felt quite good this morning and settled into a nice consistant pace. I felt like I was working, but certainly not pushing too hard. I wanted to be able to maintian my pace and improve my times. I am not sure if this is the right way to do the reps or should I be going 100% right from the start. I finished feeling strong and that I could have done a few more... I am definately recovering quicker. As I did my 1600m I took note of the split at the 1200m mark and used that as the bench mark to beat for my 1200m rep. Then for my 1200m rep I took note of the 800m split and used that as my benchmark to beat. This helped me to work it out in my head.
Times:
1600m- 7:42 (1km split- 4:40)
1200m- 5:40 (1km split- 4:40)
800m- 3:38
800m- 3:38
Monday, February 06, 2006
Soul food...and a present for my feet!
Today: 5km
Week: 5km
Month: 77km
Year: 401km
Todays run was 30mins easy recovery run. I could not drag myself out of bed this morning, so I headed out this afternoon after work. I left the garmin at home and just let the legs turn over. It was one of those runs that just feeds the soul. Once I got going, with the music playing I could not help but just smile as I ran along. This sounds pretty corny buit it is nice to just get outside and enjoy running. Now after about 3kms I was feeling pretty hot and thinking "I really should have done this this morning".... but before I knew it 30mins had passed and I was at the gym in the nice airconditioning stretching and doing my glute exercises. The new shoes felt awesome!!! Amazing how you don't realise how dead your shoes are until the new ones go on and the feet go "ahhh thats the stuff"!!! It no longer felt like some one was whacking the soles of my feet with slabs of cement :-) and a heap cheaper than months of physio!
Week: 5km
Month: 77km
Year: 401km
Todays run was 30mins easy recovery run. I could not drag myself out of bed this morning, so I headed out this afternoon after work. I left the garmin at home and just let the legs turn over. It was one of those runs that just feeds the soul. Once I got going, with the music playing I could not help but just smile as I ran along. This sounds pretty corny buit it is nice to just get outside and enjoy running. Now after about 3kms I was feeling pretty hot and thinking "I really should have done this this morning".... but before I knew it 30mins had passed and I was at the gym in the nice airconditioning stretching and doing my glute exercises. The new shoes felt awesome!!! Amazing how you don't realise how dead your shoes are until the new ones go on and the feet go "ahhh thats the stuff"!!! It no longer felt like some one was whacking the soles of my feet with slabs of cement :-) and a heap cheaper than months of physio!
Sunday, February 05, 2006
The girls go East!
Today: 30km
Week: 81km
Month: 72km
Year: 396km
Deanne, Allison, Gill and Myself headed east this morning instead of the Strider run from Wharoonga.... mainly due to a certain someones hens lunch and time constraints. So we met at Queens park and ran a modified Clovelly Canter. We ran right around the outside of Centenial Park and Moore Park, up past the football stadium, onto Oxford street, past Bondi Westfield, into Old South Head Rd to Bondi Beach. we then went left and ran to the end of the beach turned around and ran back along the coastal walk, through the graveyard, tamaramma beach, clovelli and Coogee. We the ran back up towards Randwick until we got to Avoca St and headed back to Centenial Park. We tagged onto the back of Seans group for about 5 mins until they shot off and we continued the outside loop of the park. We finished with a loop aroung Queens park... where I spotted Lulu doing her run and put in a bit of a surge to catch her. Had a brief chat and then finished with 30kms done. This was a fantastic run! The temperature was perfect, not too humid and I felt really great! I obviously did not put in enough effort yesterday because I felt really fresh and full of energy. This was quite a hilly run with lots of steps but we maintianed a really good pace with only a few stops. The time flew by and we hit 25km in a blink. I hope this means my fitness/endurance is improving. Makes me wonder about yesterday though..... was I really that tired or just in my head. I know when I finished I felt like I had too much energy left and todays lack of fatigue in the legs confirms I certainly did not push myself. Thats a bit disapointing......I can't change anything but perhaps a bit more effort should hav egone into my run??? Who knows, but something to think about.
Finished with a chat and a huge glass of diet coke....YUM!!!! My feet felt quite sore today and my shoes are looking trashed....maby time for some new ones. My shoes never last very long. The podatrist sid the orthotics and the way I run will wear them out quickly and to replace them as soon as my feet start to hurt. I have had these ones since October...quite a few kms in them!
Distance: 30km
Time: 2hr 49mins ( running) 3hrs (including toilet breaks)
Average Pace: 5:40 min/km
Mood: Very happy
Week: 81km
Month: 72km
Year: 396km
Deanne, Allison, Gill and Myself headed east this morning instead of the Strider run from Wharoonga.... mainly due to a certain someones hens lunch and time constraints. So we met at Queens park and ran a modified Clovelly Canter. We ran right around the outside of Centenial Park and Moore Park, up past the football stadium, onto Oxford street, past Bondi Westfield, into Old South Head Rd to Bondi Beach. we then went left and ran to the end of the beach turned around and ran back along the coastal walk, through the graveyard, tamaramma beach, clovelli and Coogee. We the ran back up towards Randwick until we got to Avoca St and headed back to Centenial Park. We tagged onto the back of Seans group for about 5 mins until they shot off and we continued the outside loop of the park. We finished with a loop aroung Queens park... where I spotted Lulu doing her run and put in a bit of a surge to catch her. Had a brief chat and then finished with 30kms done. This was a fantastic run! The temperature was perfect, not too humid and I felt really great! I obviously did not put in enough effort yesterday because I felt really fresh and full of energy. This was quite a hilly run with lots of steps but we maintianed a really good pace with only a few stops. The time flew by and we hit 25km in a blink. I hope this means my fitness/endurance is improving. Makes me wonder about yesterday though..... was I really that tired or just in my head. I know when I finished I felt like I had too much energy left and todays lack of fatigue in the legs confirms I certainly did not push myself. Thats a bit disapointing......I can't change anything but perhaps a bit more effort should hav egone into my run??? Who knows, but something to think about.
Finished with a chat and a huge glass of diet coke....YUM!!!! My feet felt quite sore today and my shoes are looking trashed....maby time for some new ones. My shoes never last very long. The podatrist sid the orthotics and the way I run will wear them out quickly and to replace them as soon as my feet start to hurt. I have had these ones since October...quite a few kms in them!
Distance: 30km
Time: 2hr 49mins ( running) 3hrs (including toilet breaks)
Average Pace: 5:40 min/km
Mood: Very happy
Saturday, February 04, 2006
Striders 10km
Today: 12km
Week: 51km
Month: 42km
Year: 366km
Today was not a PB run but I finished feeling really satisfied and happy with my run. This week I have felt really tired- combination of the humidity and the fact that this is the most training I have EVER done. With my first 30km under my belt and a 5km PB last week... this week has had a bit less ooomph so to speak. So as I was driving to Lane Cove I decided to aim for 5min km pace and see how I felt. If I got to 5km and felt really great I could aim for a PB or just maintain the pace. Once I decided that about 50mins I would be happy, I felt a bit more relaxed. There was a huge turn out fot the first 10km race... they even ran out of numbers!!! I think Stephen said over 500 people. Needless to say the first km was a bit crowded.... but spread out very quickly wit the likes of Paul Arthur, Glenn Guzzo and speedy Liz Miller taking off at full speed. Once I got into a rhythm I felt pretty good. 5min pace felt pretty comfortable.... but I panicked a bit because the 50min pacer took off like a startled rabbit! I flet great going up the first hill but always struggle between 3km-5km where it is just one big long hill! Made up some time on the down hill and then settled back into a consistant pace. It was nice to catch a few people who went out too quickly and played cat and mouse with another girl for a few kms before she finally took off. I started to fade at the 8km mark but spied a few people up ahead who I did not expect to catch... so dug in to reel them in. I put in a surge and put 100% in for the last 400ms.... my arms were pumping and I could feel I was pulling one of those ugly runners faces (hahaha). So I crossed the line 50:42... which is about 2 and a bit minutes off my PB- but I really enjoyed this run. I am happy with my time on really tired legs and felt like I gave 100% which is all I can ask for. Most importantly I had fun out there this morning - which is why I run. The next 10km race is at Homebush which is my favourite course.... I might aim to have a lighter week, fresher legs and maby a pb!
Now a very special mention to Belinda who put in a awesome performance to crack the55min barrier. I was so excited to see her round that corner with 20 secs to get under the magic 55mins. She put in an extra surge and breezed home! What a great effort! As another runner pointed out she is the only runner getting quicker with all the 6ft training...woo hoo! Well done to all the great efftorts this morning!
Distance:
2km warm up
10 race: 50:42
Average pace: 5min/km
Splits: 5:05, 5:07, 5:14, 4:42, 4:55, 5:24, 4:47, 4:53, 5:03, 5:07, 22 sec (103m)
Week: 51km
Month: 42km
Year: 366km
Today was not a PB run but I finished feeling really satisfied and happy with my run. This week I have felt really tired- combination of the humidity and the fact that this is the most training I have EVER done. With my first 30km under my belt and a 5km PB last week... this week has had a bit less ooomph so to speak. So as I was driving to Lane Cove I decided to aim for 5min km pace and see how I felt. If I got to 5km and felt really great I could aim for a PB or just maintain the pace. Once I decided that about 50mins I would be happy, I felt a bit more relaxed. There was a huge turn out fot the first 10km race... they even ran out of numbers!!! I think Stephen said over 500 people. Needless to say the first km was a bit crowded.... but spread out very quickly wit the likes of Paul Arthur, Glenn Guzzo and speedy Liz Miller taking off at full speed. Once I got into a rhythm I felt pretty good. 5min pace felt pretty comfortable.... but I panicked a bit because the 50min pacer took off like a startled rabbit! I flet great going up the first hill but always struggle between 3km-5km where it is just one big long hill! Made up some time on the down hill and then settled back into a consistant pace. It was nice to catch a few people who went out too quickly and played cat and mouse with another girl for a few kms before she finally took off. I started to fade at the 8km mark but spied a few people up ahead who I did not expect to catch... so dug in to reel them in. I put in a surge and put 100% in for the last 400ms.... my arms were pumping and I could feel I was pulling one of those ugly runners faces (hahaha). So I crossed the line 50:42... which is about 2 and a bit minutes off my PB- but I really enjoyed this run. I am happy with my time on really tired legs and felt like I gave 100% which is all I can ask for. Most importantly I had fun out there this morning - which is why I run. The next 10km race is at Homebush which is my favourite course.... I might aim to have a lighter week, fresher legs and maby a pb!
Now a very special mention to Belinda who put in a awesome performance to crack the55min barrier. I was so excited to see her round that corner with 20 secs to get under the magic 55mins. She put in an extra surge and breezed home! What a great effort! As another runner pointed out she is the only runner getting quicker with all the 6ft training...woo hoo! Well done to all the great efftorts this morning!
Distance:
2km warm up
10 race: 50:42
Average pace: 5min/km
Splits: 5:05, 5:07, 5:14, 4:42, 4:55, 5:24, 4:47, 4:53, 5:03, 5:07, 22 sec (103m)
Friday, February 03, 2006
Friday on my mind
Today: 6km
Week: 39km
Month: 30km
Year: 354km
Thank god its Friday!!! This morning I dragged myself out of bed, and I mean DRAGGED myself out of bed for 6kms easy run. I felt really tired this morning... not sure if my body is that tired or it was because I was straight out of bed. After about 2kms I felt a lot better and got into a nice rhythm.... must have woken up by then. It was lovely and cool and slightly sprinkling which was a nice change from yesterday. I felt crappy like this last Friday and then had a great run on Saturday... fingers crossed history repeats itself :-) Tommorow is 10km Striders race and then 30km run on Sunday.
Distance: 6km
Time: 32: 30
Average pace: 5:20min/km
Week: 39km
Month: 30km
Year: 354km
Thank god its Friday!!! This morning I dragged myself out of bed, and I mean DRAGGED myself out of bed for 6kms easy run. I felt really tired this morning... not sure if my body is that tired or it was because I was straight out of bed. After about 2kms I felt a lot better and got into a nice rhythm.... must have woken up by then. It was lovely and cool and slightly sprinkling which was a nice change from yesterday. I felt crappy like this last Friday and then had a great run on Saturday... fingers crossed history repeats itself :-) Tommorow is 10km Striders race and then 30km run on Sunday.
Distance: 6km
Time: 32: 30
Average pace: 5:20min/km
Thursday, February 02, 2006
Long run...take two!
Today: 15.5km
Week: 33km
Month: 24km
Year: 348km
I dragged my self out of bed at 4:50am and headed to the park to do 6km before meeting up with the rest of the group for our Fartlek session. I felt a million times better than yesterday.... but it was sooo humid even at 5am! I maintained about 5:30min/km pace for the whole run... and certainly did not surge very much at all! My legs have been feeling pretty good at the moment ... no niggles to mention. I did struggle with the humidity though... I am just not designed for the humidity. My shoes felt about 2kg heavier at the end of the run... like I had been running through puddles! So I am a happy girl... long run done! I am really going to have a think about my wednesday run.... I may have to sacrafice some sleep and do the longer run in the morning so I feel a bit fresher on Thursday morning. I just can not imagine how I will back up for hills after a 17-20km run Wednesday evening *gulp*
Distance: 15.5km
Average Pace: 5:30min/km
Week: 33km
Month: 24km
Year: 348km
I dragged my self out of bed at 4:50am and headed to the park to do 6km before meeting up with the rest of the group for our Fartlek session. I felt a million times better than yesterday.... but it was sooo humid even at 5am! I maintained about 5:30min/km pace for the whole run... and certainly did not surge very much at all! My legs have been feeling pretty good at the moment ... no niggles to mention. I did struggle with the humidity though... I am just not designed for the humidity. My shoes felt about 2kg heavier at the end of the run... like I had been running through puddles! So I am a happy girl... long run done! I am really going to have a think about my wednesday run.... I may have to sacrafice some sleep and do the longer run in the morning so I feel a bit fresher on Thursday morning. I just can not imagine how I will back up for hills after a 17-20km run Wednesday evening *gulp*
Distance: 15.5km
Average Pace: 5:30min/km
Wednesday, February 01, 2006
Bailed out!!!
Today: 8.5km
Week:18.5km
Month: 8.5km
Year: 332.5km
Tonight was meant to be my mid-weel long run... I had 1hr 45mins on the program but only managed 46mins. I had a very late lebanese lunch (like my alliteration??) which sat in my throat for the whole run tonight. I had an upset tummy form the out set but decided to give it a go any way. From the minute we set out I felt really hot and nauseated..... I thought to myself "this could be the night for my first run vomit"- not really something I want to add to my lsit of achievements. After joking with professor about my potential to throw up the rest of the group did two 1km reps... there was no way I wanted to budge from 5:30 pace or I could feel it all going wrong right there in timbrel park. I made it around to the bridge over the canal where Blue Dog decided that he would cut short his THIRD training session for the day. So I thought I should walk back with him to protect his fragile self along the canal! So with my tail between my legs I officially bailed on the run :-( I just could not see the point in continuning to run... with the threat of projectile falafels at any minute... and being such a lady (haha). So I will shuffle my runs a bit and go to the park early tommorow and do some extra kms before the planned fartlek session with Sean to squeeze in a longish mid week run. Then a nice easy run on Friday before the Striders 10km on Saturday.
Distance: 8.5km
Time: 46mins
Average Pace: 5:30min/km
Week:18.5km
Month: 8.5km
Year: 332.5km
Tonight was meant to be my mid-weel long run... I had 1hr 45mins on the program but only managed 46mins. I had a very late lebanese lunch (like my alliteration??) which sat in my throat for the whole run tonight. I had an upset tummy form the out set but decided to give it a go any way. From the minute we set out I felt really hot and nauseated..... I thought to myself "this could be the night for my first run vomit"- not really something I want to add to my lsit of achievements. After joking with professor about my potential to throw up the rest of the group did two 1km reps... there was no way I wanted to budge from 5:30 pace or I could feel it all going wrong right there in timbrel park. I made it around to the bridge over the canal where Blue Dog decided that he would cut short his THIRD training session for the day. So I thought I should walk back with him to protect his fragile self along the canal! So with my tail between my legs I officially bailed on the run :-( I just could not see the point in continuning to run... with the threat of projectile falafels at any minute... and being such a lady (haha). So I will shuffle my runs a bit and go to the park early tommorow and do some extra kms before the planned fartlek session with Sean to squeeze in a longish mid week run. Then a nice easy run on Friday before the Striders 10km on Saturday.
Distance: 8.5km
Time: 46mins
Average Pace: 5:30min/km
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