Today: 36km
Week: 100km
Month: 325km
Year: 2145km
Today was the last of the long runs before the marathon..... ooooh and the start of the taper :-) I wanted to have a really consistant run today so I decided to meet the girls at the bay..... which meant I avoided map reading, getting lost and bush. I was keen to see how I was going with all the training and if I am on track for 3 weeks. I started out early at 5:30am and planed to run 15km before meeting the others at 7am. I headed off around the bay for a spectacular sunrise! The water was perfectly still.... like a mirror and this huge pelican flew in really close which gave me a buzz! We watched wolf creek again last night so my imagination went wild when I saw a man running towards me witha back pack and what looked like a shovel...... haha he was heading around to the dragon boat races with his harmless oar :-) I got into a great rhythm and really enjoyed running by myself..... apart from the mick look alike there was hardly anyone around the bay! I guess 5:30am on a sunday is pretty early!! I did the bay and canal plus some extra loops around the streets to make up the 15km. I met the girls (and bluedog) and did another two laps of the bay and canal. I loved the run today! It was one of those days it all clicks and you feel great! I could have easily kept running and managed to cover the 36km in 3:17.... average pace was 5:28/km. The pace was perfect and I felt I could have run all day! I managed to convince the girls it was a good idea at the end of the run to run up Balmain Shores hill to practice for race day..... I reckon it is one of the nastiest hills in sydney!! If I can get up that hill the hill at 41km will be a breeze ;-)
We sat chatting and stretching in the sun for a while after the run and then headed for some well deserved fruit toast and hot chocolate!! A perfect morning with some brilliant company :-)
Sunday, August 27, 2006
Saturday, August 26, 2006
CR challenge
Today: 10km
Week: 64km
Month: 289km
Year: 2109km
Headed to the bay this morning for the CR 5km challenge. I have spent the past 3 days with a yucky cold so was not too hopeful about the run. I gave CR Lonewolf (?) a lift to the other end to drop off his car and on the way back to the start drove past Ray, Deanne and Bernie already running...... ooops missed the start. So I jumped out of the car and took off just before the 19min group. hahaha I was going to be sooo last! After the shock of throwing my body into running at race pace I settled into a nice rhythm and surprisingly did not feel too bad. I decided to try and maintain 4:40/km pace and not thrash myself too much. I really want to run a good 10km next saturday so I want my cold to go..... so thought holding a bit back would be sensible. Befor I knew it I was heading under the bridge for the last km. I still felt pretty comfortable and was not dying like I usually do.... although still cursing all the bends that trick you into thinking the finish is not too far. Finished 23:11 and felt really happy. I had definately worked hard but felt like I had some left in the engine..... so I guess thats what Sean means when he says "go 80%". So I am looking forward to the 10kms next week! I have not raced 10km since march this year, where I ran 48:40. I REALLY want to knock some time off this.... so there will be no 80% next week!!!
Splits: 4:36, 4:40, 4:44, 4:37, 4:33
Week: 64km
Month: 289km
Year: 2109km
Headed to the bay this morning for the CR 5km challenge. I have spent the past 3 days with a yucky cold so was not too hopeful about the run. I gave CR Lonewolf (?) a lift to the other end to drop off his car and on the way back to the start drove past Ray, Deanne and Bernie already running...... ooops missed the start. So I jumped out of the car and took off just before the 19min group. hahaha I was going to be sooo last! After the shock of throwing my body into running at race pace I settled into a nice rhythm and surprisingly did not feel too bad. I decided to try and maintain 4:40/km pace and not thrash myself too much. I really want to run a good 10km next saturday so I want my cold to go..... so thought holding a bit back would be sensible. Befor I knew it I was heading under the bridge for the last km. I still felt pretty comfortable and was not dying like I usually do.... although still cursing all the bends that trick you into thinking the finish is not too far. Finished 23:11 and felt really happy. I had definately worked hard but felt like I had some left in the engine..... so I guess thats what Sean means when he says "go 80%". So I am looking forward to the 10kms next week! I have not raced 10km since march this year, where I ran 48:40. I REALLY want to knock some time off this.... so there will be no 80% next week!!!
Splits: 4:36, 4:40, 4:44, 4:37, 4:33
Friday, August 25, 2006
Thursday 24th August
Today: 6km
Week: 44km
Month: 269km
Year:2099km
I am still nursing a yucky cold so missed training this morning- instead doing an easy 6km on the treadmill at the gym. I tell you what running on that stupid, boring treadmil tests my patience!! On a good note, happy to have my pre-marathon copld out of the way :-)
Friday 25th August
Today: 10km
Week: 54km
Month: 279km
Year: 2109km
Feeling better today, but still not 100%. I headed this afternoon and did a 10km loop around Hurstville. I was really widy this evening..... and being the scatty Kat that I am- it gave me the shits :-) If you can believe it I tend to get a bit loopy with the wind :-) The legs are feeling good but I am looking forward to my massage on monday. CR challenge tommorow.... I do not hold out any hopes for good run with this stupid cold!! I will leave that to Ray!
Today: 6km
Week: 44km
Month: 269km
Year:2099km
I am still nursing a yucky cold so missed training this morning- instead doing an easy 6km on the treadmill at the gym. I tell you what running on that stupid, boring treadmil tests my patience!! On a good note, happy to have my pre-marathon copld out of the way :-)
Friday 25th August
Today: 10km
Week: 54km
Month: 279km
Year: 2109km
Feeling better today, but still not 100%. I headed this afternoon and did a 10km loop around Hurstville. I was really widy this evening..... and being the scatty Kat that I am- it gave me the shits :-) If you can believe it I tend to get a bit loopy with the wind :-) The legs are feeling good but I am looking forward to my massage on monday. CR challenge tommorow.... I do not hold out any hopes for good run with this stupid cold!! I will leave that to Ray!
Wednesday, August 23, 2006
Today: 18km
week:38km
Month: 263km
Year: 2093km
The cold felt better today but I headed out to do my mid week long run with the plan to stop if I felt tired and crappy. It was actually great to be out in the sun and I felt better and better as the run went along. I cruised around for 18km average pace 5:25/km. I was meant to run for 1hr 45mins but I had covered the distance in 1hr 38mins... I decided this was more than enough for one day! Only one more really long run to go this sunday and then the taper begins. The time has flown by.... about 3 and a half weeks to go. I feel so much more relaxed about the marathon this time around.... no where near as scary as Canberra. Life feels good at the moment.... quick touch some wood!
week:38km
Month: 263km
Year: 2093km
The cold felt better today but I headed out to do my mid week long run with the plan to stop if I felt tired and crappy. It was actually great to be out in the sun and I felt better and better as the run went along. I cruised around for 18km average pace 5:25/km. I was meant to run for 1hr 45mins but I had covered the distance in 1hr 38mins... I decided this was more than enough for one day! Only one more really long run to go this sunday and then the taper begins. The time has flown by.... about 3 and a half weeks to go. I feel so much more relaxed about the marathon this time around.... no where near as scary as Canberra. Life feels good at the moment.... quick touch some wood!
Tuesday, August 22, 2006
Rudolf....
Today: 10km
Week: 20km
Month: 245km
Year: 2075km
.... has a very shiny nose! Well so do I courtesy of the sandpaper they call tissues! I debated whether to go this morning but decided I would see how the cold felt after the warm up and maby just go for a slow run. By the end of the strides I was feeling half human so gave the track session a go. I had 1x 2200m, 1x 1200m and 1x 1000m with an active recovery. I decided to hold a bit back and see how I felt. I was quite surprised that my times were about what I have been doing in the previous sessions and I certainly did not put in 100%. I just aimed to do each rep a bit quicker than the first and to try and do each lap a bit faster for each rep. So I was pretty happy with this session..... pretty pooped though.
2200m- 10:35 (4:43, 4:48, 63sec)
1200m- 5:34 (4:33, 1:01)
1000m- 4:28
Week: 20km
Month: 245km
Year: 2075km
.... has a very shiny nose! Well so do I courtesy of the sandpaper they call tissues! I debated whether to go this morning but decided I would see how the cold felt after the warm up and maby just go for a slow run. By the end of the strides I was feeling half human so gave the track session a go. I had 1x 2200m, 1x 1200m and 1x 1000m with an active recovery. I decided to hold a bit back and see how I felt. I was quite surprised that my times were about what I have been doing in the previous sessions and I certainly did not put in 100%. I just aimed to do each rep a bit quicker than the first and to try and do each lap a bit faster for each rep. So I was pretty happy with this session..... pretty pooped though.
2200m- 10:35 (4:43, 4:48, 63sec)
1200m- 5:34 (4:33, 1:01)
1000m- 4:28
Monday, August 21, 2006
Mondayitis......
Today: 10km
Week: 10km
Month: 235km
Year: 2065km
I awoke this morning with a sore throat and a stuffy nose.... I think courtesy of mt beautiful little neice who was also coughing and spluttering over the weekend. Now when any one else share their germs I am not a happy camper.... but I reckon Alex could do anything too me and I would lap it up :-) So a cold from Alex I will take gracefully! I actually feel completely fine.... just a bit stuffy. Headed out for an easy 10km this evening and then to the gym for core, abs and upper body. The body felt pretty good and I maintianed a nice comfy pace. 5:30/km seems to be where my body settles for my easy runs at the moment. I cracked open the new shoes... I had noticed a few niggles popping up and when I added up the kms my previous pair were just about dead. I think I will wear the old ones on the grass at Centenial park but wear the new ones on the road. On a really exciting note..... ray got a new job- WOO HOO!!!
Week: 10km
Month: 235km
Year: 2065km
I awoke this morning with a sore throat and a stuffy nose.... I think courtesy of mt beautiful little neice who was also coughing and spluttering over the weekend. Now when any one else share their germs I am not a happy camper.... but I reckon Alex could do anything too me and I would lap it up :-) So a cold from Alex I will take gracefully! I actually feel completely fine.... just a bit stuffy. Headed out for an easy 10km this evening and then to the gym for core, abs and upper body. The body felt pretty good and I maintianed a nice comfy pace. 5:30/km seems to be where my body settles for my easy runs at the moment. I cracked open the new shoes... I had noticed a few niggles popping up and when I added up the kms my previous pair were just about dead. I think I will wear the old ones on the grass at Centenial park but wear the new ones on the road. On a really exciting note..... ray got a new job- WOO HOO!!!
Sunday, August 20, 2006
Update
Thursday 17th August
Today: 10km
Week: 43km
Month: 170km
Year: 2000km
Fartlek session at the park- 5 x 1km loops. Legs still felt pooped from city to surf. Aimed to stay under 5min/km. Completed 5km in 24:15. Tough session today!!
Friday 18th August
Today: 11km
Week: 54km
Month:181km
Year: 2011km
Met Deanne, Bernie and Ali at the bay and did the bay run and canal/dog loop to make up the hour. Legs felt much better today.... finally! Maintained a nice comfortable pace.... nothing exciting to report.
Saturday 19th August
Today: 12km
Week: 66km
Month: 193km
Year: 2023km
Ray and I went into Centenial park to do a nice relaxed run. We ran the outside loop and then headed into Queens park I left Ray at this point as he was doing a shorter run and did a few more loops of Queens park. It was a bit like pitt st.... bumped into lots of the sweat crowd and Seans scary fast runners doing their saturday session. I ran with Jenny doing her warm up.... she came 5th in the city to surf! Lets just say her warm up was my race pace and I managed to run with her for about 1km before I sent her on her way :-) Covered 12km averaged pace about 5:35/km.
Sunday 20th August
Today: 32km
Week: 98km
Month: 225km
Year: 2055km
This morning was an absolute spectacular run!!! Myself, Helen, Ray, Bernie and Deanne headed down to the national park and started at Grays point and ran along the honeymoon track, across audley weir and along lady carrington drive. Helen and I had 32km on the program and the others were doing 2hrs. So Helen and I took off and she set a mean pace for the run. I knew today would be a tough run especially given we had to head back up the 1.6km of steps after running 28km :-) Bernie had given me insteuctions about the extra loop at the other end of lady carrington drive to make up the kms and said we could not get lost. So when Helen and I were crossing a fast flowing creek which Bernie had not mention I was wondering about my navigational skills!! As Helen is from England she was a little worried about snakes but was relieved to hear they would be curled up somewhere warm. We got to run along for a while with two Lyre birds, who were a lot more graceful at running than us :-) My whole body screamed in protest as we ascended those awful stairs..... Helen trying to convince me that this will make the hill at the 41km mark seem easy!! We got back to the car and had run 32km in 3hrs and 4mins. Apart from the stairs we pretty much averaged 5:15/km and I was soooo happy to be back at the car :-) Helen ran like a machine.... she will have an awesome marathon!! Todays run gave me a huge boost! One more really long run and then the down hill run to start line :-) We finished off back at Bernies where Wayne cooked us the BEST pancakes I have ever tasted!!!! They wer cooked to perfection..... we even had freshly squeezed juice!!! I tell you what the hospitality at the Gregories will keep me coming back for more :-)
Today: 10km
Week: 43km
Month: 170km
Year: 2000km
Fartlek session at the park- 5 x 1km loops. Legs still felt pooped from city to surf. Aimed to stay under 5min/km. Completed 5km in 24:15. Tough session today!!
Friday 18th August
Today: 11km
Week: 54km
Month:181km
Year: 2011km
Met Deanne, Bernie and Ali at the bay and did the bay run and canal/dog loop to make up the hour. Legs felt much better today.... finally! Maintained a nice comfortable pace.... nothing exciting to report.
Saturday 19th August
Today: 12km
Week: 66km
Month: 193km
Year: 2023km
Ray and I went into Centenial park to do a nice relaxed run. We ran the outside loop and then headed into Queens park I left Ray at this point as he was doing a shorter run and did a few more loops of Queens park. It was a bit like pitt st.... bumped into lots of the sweat crowd and Seans scary fast runners doing their saturday session. I ran with Jenny doing her warm up.... she came 5th in the city to surf! Lets just say her warm up was my race pace and I managed to run with her for about 1km before I sent her on her way :-) Covered 12km averaged pace about 5:35/km.
Sunday 20th August
Today: 32km
Week: 98km
Month: 225km
Year: 2055km
This morning was an absolute spectacular run!!! Myself, Helen, Ray, Bernie and Deanne headed down to the national park and started at Grays point and ran along the honeymoon track, across audley weir and along lady carrington drive. Helen and I had 32km on the program and the others were doing 2hrs. So Helen and I took off and she set a mean pace for the run. I knew today would be a tough run especially given we had to head back up the 1.6km of steps after running 28km :-) Bernie had given me insteuctions about the extra loop at the other end of lady carrington drive to make up the kms and said we could not get lost. So when Helen and I were crossing a fast flowing creek which Bernie had not mention I was wondering about my navigational skills!! As Helen is from England she was a little worried about snakes but was relieved to hear they would be curled up somewhere warm. We got to run along for a while with two Lyre birds, who were a lot more graceful at running than us :-) My whole body screamed in protest as we ascended those awful stairs..... Helen trying to convince me that this will make the hill at the 41km mark seem easy!! We got back to the car and had run 32km in 3hrs and 4mins. Apart from the stairs we pretty much averaged 5:15/km and I was soooo happy to be back at the car :-) Helen ran like a machine.... she will have an awesome marathon!! Todays run gave me a huge boost! One more really long run and then the down hill run to start line :-) We finished off back at Bernies where Wayne cooked us the BEST pancakes I have ever tasted!!!! They wer cooked to perfection..... we even had freshly squeezed juice!!! I tell you what the hospitality at the Gregories will keep me coming back for more :-)
Wednesday, August 16, 2006
Mid week long run.
Today:16km
Week: 33km
Month: 160km
Year: 1990km
Met Helen, Deanne and Bernie for our long run this morning. We did two 8km loops around Centenial Park. It took me a few kms to warm up and all the niggles to disapear and then we settled into a nice run. We covered the 16km in 90mins and averaged 5:38/km. The legs felt better today, but still a bit tired. There is about a month to the marathon...... this year seems to have flown by! The training definately seems a little easier second time around.... haha hopefully the race will follow the same pattern :-)
Week: 33km
Month: 160km
Year: 1990km
Met Helen, Deanne and Bernie for our long run this morning. We did two 8km loops around Centenial Park. It took me a few kms to warm up and all the niggles to disapear and then we settled into a nice run. We covered the 16km in 90mins and averaged 5:38/km. The legs felt better today, but still a bit tired. There is about a month to the marathon...... this year seems to have flown by! The training definately seems a little easier second time around.... haha hopefully the race will follow the same pattern :-)
Tuesday, August 15, 2006
Update
Monday 14th August
Today: 7km
Week: 7km
Month: 134km
Year: 1964km
Went out for my run this afternoon to give the legs more time to recover. The first few kms were very slow and gentle. My calfs were feeling the hills from yesterday and I really had no inclination to make them work hard today!! After a few kms they warmed up and the rest of the run was really relaxing. I am really pleased with my run yesterday.... it is great to actually do what you set out to achieve. I was also happy I did not do my usual trick of backing off when it feels hard. The hills were challenging but I could really feel all the training and hard work I have been doing on hills and core strength.... It is all looking good for the marathon. 7km- average pace 5:30km
Tuesday 15th August
Today: 10km
Week: 17km
Month: 144km
Year: 1974km
Today I could have easily stayed in bed but eventually dragged my self up and headed into the park. I met Bernie at the gate and we slowly ran into the oval and did a nice long warm up. Even after the drills and strides my legs were feeling really tired. Sean gave us the option of up to 7 x 800m reps or a recovery run. I opted for the recovery run as the calfs were still feeling tight from Sunday and the last thing I need is a stupid injury from being a stupid runner.... so I listened to the body and took it easy. So the girls and I had a lovely relaxing run on the grass. By the end of the run all the muscles felt nice and loose and I felt like I could have ran all day..... unfortunately work interfers :-) I was really excited to see the results in the paper and I was placed 3961 :-)
Today: 7km
Week: 7km
Month: 134km
Year: 1964km
Went out for my run this afternoon to give the legs more time to recover. The first few kms were very slow and gentle. My calfs were feeling the hills from yesterday and I really had no inclination to make them work hard today!! After a few kms they warmed up and the rest of the run was really relaxing. I am really pleased with my run yesterday.... it is great to actually do what you set out to achieve. I was also happy I did not do my usual trick of backing off when it feels hard. The hills were challenging but I could really feel all the training and hard work I have been doing on hills and core strength.... It is all looking good for the marathon. 7km- average pace 5:30km
Tuesday 15th August
Today: 10km
Week: 17km
Month: 144km
Year: 1974km
Today I could have easily stayed in bed but eventually dragged my self up and headed into the park. I met Bernie at the gate and we slowly ran into the oval and did a nice long warm up. Even after the drills and strides my legs were feeling really tired. Sean gave us the option of up to 7 x 800m reps or a recovery run. I opted for the recovery run as the calfs were still feeling tight from Sunday and the last thing I need is a stupid injury from being a stupid runner.... so I listened to the body and took it easy. So the girls and I had a lovely relaxing run on the grass. By the end of the run all the muscles felt nice and loose and I felt like I could have ran all day..... unfortunately work interfers :-) I was really excited to see the results in the paper and I was placed 3961 :-)
Sunday, August 13, 2006
A hot date.....
Today: 24km
Week: 81km
Month: 127km
Year: 1957km
I had said to Bernie last week we had a hot date with sub 70mins coming to us ..... for a while there it looked like we might get stood up, but Mr 68 and Mr 69 came through in the end! We lined up nice and early and had a great spot on the start line. The time flew chatting with all the CR's and Striders and before I knew it the gun went off. It took me a while to warm up.... I had a stich and felt really stiff for the first two kms after all that standing around. Then I settled into a really comfortable pace and just aimed to maintain it. My goal was to reach the top of hear break hill in 40mins and the 10km mark just under 50mins. I thought if I could do that I had a good chance of a sub 70min finish. The kms seemed to fly by and it was the beginning of hearbreak hill. By now I was feeling really hot and decided to just focus on my form and not look up at how far to go. The hill was tough but I was holding back.... Sean had warned me not to use evrything up on the hill so I could run fast the last few km's. I was passing heaps of people which gave me a boost. At about the top of the hill I started to feel quite nautious and really hot. Evry time I tried to pick up the pace I thought I would be sick. So I just backed off a bit for a few hundred meters and then it disapeared... phew!! I got to 10km in 49:40 and thought Yes I can do this. I let the breaks off and ran hard on the down hill section..... again I was passing heaps of people and I was feeling excited. Just as I was turning into Campbell Pd Deanne appeared..... what a sight for sore eyes! I then just focused on keeping her just in front of me. I looked at the watch and had a quick calculation and knew I had a sub 70min in the bag and thought if I can keep this pace I might get under 69mins. Theat last km seems to go on and on and on and I was desparately looking for the turn. I could see the clock said 68:10 so I put in a good surge and had my eyes glued on the clock as the seconds clicked over. I crossed the finish line and the guy gave me a card that said 68:54..... WOO HOO!!! A 2min 20sec pb and a sub 70mins...... I was very happy, very pooped and soooo happy that was over :-) All the swaet girls ran really well!! Lots of PB's and happy faces :-)
We sat around in the sun and caught up with evryone before heading home to eat and have a rest. Once I was showered, fed and watered I felt great and headed out with Ray for a nice easy run and the a really good stretch.... and then ray gave my calves a nice massage :-) The legs felt really good after this afternoons run and stretch.... haha although I was pretty pooped. I kept thinking all good practice for that last 3kms in the sydney marathon.
Splits:
1km 4:46
2km 4:57
3km 4:53
4km 4:52
5km 4:37
6km 4:49
7km 5:30 (heartbreak hill)
8km 5:28 (heartbreak hill)
9km 4:52
10km 4:56
11km 5:03
12km 4:43
13km 4:12
14km 4:47
100m 26sec (4:00/km pace)
68:54
Week: 81km
Month: 127km
Year: 1957km
I had said to Bernie last week we had a hot date with sub 70mins coming to us ..... for a while there it looked like we might get stood up, but Mr 68 and Mr 69 came through in the end! We lined up nice and early and had a great spot on the start line. The time flew chatting with all the CR's and Striders and before I knew it the gun went off. It took me a while to warm up.... I had a stich and felt really stiff for the first two kms after all that standing around. Then I settled into a really comfortable pace and just aimed to maintain it. My goal was to reach the top of hear break hill in 40mins and the 10km mark just under 50mins. I thought if I could do that I had a good chance of a sub 70min finish. The kms seemed to fly by and it was the beginning of hearbreak hill. By now I was feeling really hot and decided to just focus on my form and not look up at how far to go. The hill was tough but I was holding back.... Sean had warned me not to use evrything up on the hill so I could run fast the last few km's. I was passing heaps of people which gave me a boost. At about the top of the hill I started to feel quite nautious and really hot. Evry time I tried to pick up the pace I thought I would be sick. So I just backed off a bit for a few hundred meters and then it disapeared... phew!! I got to 10km in 49:40 and thought Yes I can do this. I let the breaks off and ran hard on the down hill section..... again I was passing heaps of people and I was feeling excited. Just as I was turning into Campbell Pd Deanne appeared..... what a sight for sore eyes! I then just focused on keeping her just in front of me. I looked at the watch and had a quick calculation and knew I had a sub 70min in the bag and thought if I can keep this pace I might get under 69mins. Theat last km seems to go on and on and on and I was desparately looking for the turn. I could see the clock said 68:10 so I put in a good surge and had my eyes glued on the clock as the seconds clicked over. I crossed the finish line and the guy gave me a card that said 68:54..... WOO HOO!!! A 2min 20sec pb and a sub 70mins...... I was very happy, very pooped and soooo happy that was over :-) All the swaet girls ran really well!! Lots of PB's and happy faces :-)
We sat around in the sun and caught up with evryone before heading home to eat and have a rest. Once I was showered, fed and watered I felt great and headed out with Ray for a nice easy run and the a really good stretch.... and then ray gave my calves a nice massage :-) The legs felt really good after this afternoons run and stretch.... haha although I was pretty pooped. I kept thinking all good practice for that last 3kms in the sydney marathon.
Splits:
1km 4:46
2km 4:57
3km 4:53
4km 4:52
5km 4:37
6km 4:49
7km 5:30 (heartbreak hill)
8km 5:28 (heartbreak hill)
9km 4:52
10km 4:56
11km 5:03
12km 4:43
13km 4:12
14km 4:47
100m 26sec (4:00/km pace)
68:54
Saturday, August 12, 2006
A stack and a date with Karma!!!
Today: 7km
Week: 57km
Month: 103km
Year: 1933km
Ray and I had a really nice easy run around Centenial park. The sun was out and we had a blissful sleep in :-) We were cruising around the outside loop chatting away til BANG Ray stacked it!! Once I checked he was ok I had a good laugh for the next 500ms! I can always count on my clumsy husband to have a stack....there are too many great ones to list! The best though would have to be on the climb back down Mt Lidgeberg on Lord Howe Island. The lead guy was telling us to be carefull as we crossed over this big wet slippery rock ledge...... CRASH! Ray literally flew up in the air and landed on his hip and the huge noise was his bone! I have no idea how he did not break his hip..... although he was very proud to announce all his milk drinking had just paid for itself!! So I would score this morning about a 5 out of 10..... but a very classy recovery :-) I need to be carefull as I will have a date with karma one of these days..... but Ray appreciates a good stack!
Week: 57km
Month: 103km
Year: 1933km
Ray and I had a really nice easy run around Centenial park. The sun was out and we had a blissful sleep in :-) We were cruising around the outside loop chatting away til BANG Ray stacked it!! Once I checked he was ok I had a good laugh for the next 500ms! I can always count on my clumsy husband to have a stack....there are too many great ones to list! The best though would have to be on the climb back down Mt Lidgeberg on Lord Howe Island. The lead guy was telling us to be carefull as we crossed over this big wet slippery rock ledge...... CRASH! Ray literally flew up in the air and landed on his hip and the huge noise was his bone! I have no idea how he did not break his hip..... although he was very proud to announce all his milk drinking had just paid for itself!! So I would score this morning about a 5 out of 10..... but a very classy recovery :-) I need to be carefull as I will have a date with karma one of these days..... but Ray appreciates a good stack!
Friday, August 11, 2006
easy run....
Today: 8km
Week: 50km
Month: 96km
Year: 1926km
I met the girls for a nice easy lap of the bay... it was pretty cool and the moon was still shining. We plodded around nice and slowly..... very relaxing. Lots of chatting- very enjoyable :-) Nothing exciting to report! We covered about 7.7km, but I am claiming 8km :-)
Week: 50km
Month: 96km
Year: 1926km
I met the girls for a nice easy lap of the bay... it was pretty cool and the moon was still shining. We plodded around nice and slowly..... very relaxing. Lots of chatting- very enjoyable :-) Nothing exciting to report! We covered about 7.7km, but I am claiming 8km :-)
Thursday, August 10, 2006
Fartlek
Today: 11km
Week: 42km
Month: 88km
Year: 1918km
Today was continious 1km loops done as a fartlek session. We usually do 7 but we only had 4 today in deference to the city to surf :-) Sean wanted a good effort but to hold back some in reserve. I decided I would run just under 5 min pace. I stuck with Helen most of the way, who was obviously taking it very easy! Each rep I picked up the pace and finished feeling great. 4km- 19:30 Average pace 4:49. We then finished off with a nice 3.6km cool down. It is sooo good to see Kerry running so well at the moment... I cant wait to see her blitz the city to surf :-)
Week: 42km
Month: 88km
Year: 1918km
Today was continious 1km loops done as a fartlek session. We usually do 7 but we only had 4 today in deference to the city to surf :-) Sean wanted a good effort but to hold back some in reserve. I decided I would run just under 5 min pace. I stuck with Helen most of the way, who was obviously taking it very easy! Each rep I picked up the pace and finished feeling great. 4km- 19:30 Average pace 4:49. We then finished off with a nice 3.6km cool down. It is sooo good to see Kerry running so well at the moment... I cant wait to see her blitz the city to surf :-)
Wednesday, August 09, 2006
Disqualified!!
Today: 13km
Week: 31km
Month: 77km
Year: 1907km
Well now I can understand how the female olympic swim relay team felt after our not so dramatic disquaification at the relay event in Woolongong!! No bernie and I did not muck up our baton change or block another runner!! Apparantly a runner can not run as part of the open A and open B team.... so the B team was disqualified as Jenny ran twice to make up the numbers. I am understandably crushed (NOT!!!) What a classic.... I love a bit of contraversy :-) So in my devestated state I managed to drag myself out for a run and covered 13km in 69mins~ averaged 5:22/km. It took me a while to warm up today, but once I was in a good rhythm I felt fantastic. It was dark when I was running and after hearing about that disgusting rape in darling harbour I was being particularly hypervigilant.... crossing the road to avoid all males!
Week: 31km
Month: 77km
Year: 1907km
Well now I can understand how the female olympic swim relay team felt after our not so dramatic disquaification at the relay event in Woolongong!! No bernie and I did not muck up our baton change or block another runner!! Apparantly a runner can not run as part of the open A and open B team.... so the B team was disqualified as Jenny ran twice to make up the numbers. I am understandably crushed (NOT!!!) What a classic.... I love a bit of contraversy :-) So in my devestated state I managed to drag myself out for a run and covered 13km in 69mins~ averaged 5:22/km. It took me a while to warm up today, but once I was in a good rhythm I felt fantastic. It was dark when I was running and after hearing about that disgusting rape in darling harbour I was being particularly hypervigilant.... crossing the road to avoid all males!
Tuesday, August 08, 2006
Monday 7th August 2006
Today: 8km
Week: 8km
Month: 64km
Year: 1894km
Nice easy 8km run today.... felt great! It was one of those days you could run forever. I had a massage with Easy Tiger which the legs were very thankful for. Covered 8km in about 42mins.
Tuesday 8th August 2006
Today: 10km
Week: 18km
Month: 74km
Year: 1904km
This morning we had 3 x 1600m reps with a two minute active recovery. The legs felt heavy and a bit sore after last nights massage so I decided to not push it too hard today and try to just do the three reps at a consistant pace. The first two felt pretty good, but my third felt much harder to maintain the pace. At the 1200m split I was about 15secs off my earlier splits so I had to dig deep and put in a good final 400ms. I tried to reel Kulinda in and made up a fair bit of ground. I could not quite catch her but was close :-) I am really looking forward to City to Surf! I am aiming to get under 70mins and am feeling confident that I can do it.... bring it on!
1600m- 7:28, 7:25, 7:27
Today: 8km
Week: 8km
Month: 64km
Year: 1894km
Nice easy 8km run today.... felt great! It was one of those days you could run forever. I had a massage with Easy Tiger which the legs were very thankful for. Covered 8km in about 42mins.
Tuesday 8th August 2006
Today: 10km
Week: 18km
Month: 74km
Year: 1904km
This morning we had 3 x 1600m reps with a two minute active recovery. The legs felt heavy and a bit sore after last nights massage so I decided to not push it too hard today and try to just do the three reps at a consistant pace. The first two felt pretty good, but my third felt much harder to maintain the pace. At the 1200m split I was about 15secs off my earlier splits so I had to dig deep and put in a good final 400ms. I tried to reel Kulinda in and made up a fair bit of ground. I could not quite catch her but was close :-) I am really looking forward to City to Surf! I am aiming to get under 70mins and am feeling confident that I can do it.... bring it on!
1600m- 7:28, 7:25, 7:27
Sunday, August 06, 2006
Weekend update :-)
56kmSaturday 5th August:
Today: 8km
Week:67km
Month: 56km
Year: 1886km
I headed to Lane Cove this morning like a crazy person and stood in the rain volunteering at the Striders 10km race this morning, before heading down to Woolongong for the ANSW road relays. We had 3 female teams and our open B team was Amanda, Myself, Bernie and Jenny. The rain held off but it was sooo windy! We had to do 2 x 2km loops and for about 1.2km we were running straight into a head wind. I felt really good today and was not too nervous until I was waiting in the hand over section waiting for Amanda. Last year I ran 18:55 and so my aim today was do run quicker than this. I felt really relaxed and comfortable in the run, although running into the wind you felt like you were not getting anywhere! I was happy to gop through the 2km mark in 9mins and then really focused on just maintaining that pace. The last 300m is up an incline and felt like it would never end! I was desperately trying to crack the 18 min mark but Bernie seemed so far away! I crossed at 18:05.... a 50 sec PB! I was very happy! Ray also ran a 3km and did a fantastic time.... I will let him blog about it. It is sooo exciting watching him do so well :-) We finished off with a really nice dinner with BErnie and Blue dog..... a great day!
Sunday 6th August 2006
Today: 20km
Week: 87km
Month: 76km
Year: 1906km
Today we met at Greys Point with a bunch of CR's and did the Honey moon steps and Lady Carrington Drive. It was an absolute spectacular run! Lady carrington drive was a beautiful fire trail through the national park, surrounded by bush and birds. The ground was so nice and soft to run on and bliss on the legs. We had 2hrs easy on the program to give the legs a rest before city to surf next week. It was soooo nice to have a shorter run after the last 4 big weeks. I really loved this run.... soul food! The honeymoon steps on the way back were a challenge! They are about 1.5 km of steps, steps and more steps. I decided I was going to run the whole lot.... good mental preparation for the awful hill at the end of the marathon. The glutes and quads were burning by the top but I made it in one piece! So a fantastic start to a sunday!
Today: 8km
Week:67km
Month: 56km
Year: 1886km
I headed to Lane Cove this morning like a crazy person and stood in the rain volunteering at the Striders 10km race this morning, before heading down to Woolongong for the ANSW road relays. We had 3 female teams and our open B team was Amanda, Myself, Bernie and Jenny. The rain held off but it was sooo windy! We had to do 2 x 2km loops and for about 1.2km we were running straight into a head wind. I felt really good today and was not too nervous until I was waiting in the hand over section waiting for Amanda. Last year I ran 18:55 and so my aim today was do run quicker than this. I felt really relaxed and comfortable in the run, although running into the wind you felt like you were not getting anywhere! I was happy to gop through the 2km mark in 9mins and then really focused on just maintaining that pace. The last 300m is up an incline and felt like it would never end! I was desperately trying to crack the 18 min mark but Bernie seemed so far away! I crossed at 18:05.... a 50 sec PB! I was very happy! Ray also ran a 3km and did a fantastic time.... I will let him blog about it. It is sooo exciting watching him do so well :-) We finished off with a really nice dinner with BErnie and Blue dog..... a great day!
Sunday 6th August 2006
Today: 20km
Week: 87km
Month: 76km
Year: 1906km
Today we met at Greys Point with a bunch of CR's and did the Honey moon steps and Lady Carrington Drive. It was an absolute spectacular run! Lady carrington drive was a beautiful fire trail through the national park, surrounded by bush and birds. The ground was so nice and soft to run on and bliss on the legs. We had 2hrs easy on the program to give the legs a rest before city to surf next week. It was soooo nice to have a shorter run after the last 4 big weeks. I really loved this run.... soul food! The honeymoon steps on the way back were a challenge! They are about 1.5 km of steps, steps and more steps. I decided I was going to run the whole lot.... good mental preparation for the awful hill at the end of the marathon. The glutes and quads were burning by the top but I made it in one piece! So a fantastic start to a sunday!
Friday, August 04, 2006
Bay run...
Today: 7km
Week: 59km
Month: 48km
Year: 1878km
This morning we ran early and missed the rain :-) We did a nice relaxed run around the bay.... yes chatting away. The calfs were a bit tired after the hills yesterday, but warmed up pretty quickly. We have the 4km relays tommorow in Woolongong and with a bit of shuffling there should be 3 female strider teams... hopefully it is not raining.
Week: 59km
Month: 48km
Year: 1878km
This morning we ran early and missed the rain :-) We did a nice relaxed run around the bay.... yes chatting away. The calfs were a bit tired after the hills yesterday, but warmed up pretty quickly. We have the 4km relays tommorow in Woolongong and with a bit of shuffling there should be 3 female strider teams... hopefully it is not raining.
Thursday, August 03, 2006
Big Bertha.....
Today: 10km
Week: 52km
Month: 39km
Year: 1869km
It was big bertha this morning and thankfully I got a good night sleep and had a bit of energy this morning. I met Bernie at the gate and we ran in for a warm up and then over to the hill. We did the drills and strides and then 10 laps of Big Bertha. My legs felt great this morning, courtesy of a brilliant massage from Ray last night. He found a big knot in my hamstring and beat it out.... I am sure the neighbours wondered what all the screaming was :-)
I was really happy with this session and felt quite excited about City to surf. I felt strong on the uphill and practiced leaning into the downhill. The splits for each lap was pretty consistant..... and finished with 22:34. This is pretty close to my best BB time..... I finished pooped but happy :-)
Week: 52km
Month: 39km
Year: 1869km
It was big bertha this morning and thankfully I got a good night sleep and had a bit of energy this morning. I met Bernie at the gate and we ran in for a warm up and then over to the hill. We did the drills and strides and then 10 laps of Big Bertha. My legs felt great this morning, courtesy of a brilliant massage from Ray last night. He found a big knot in my hamstring and beat it out.... I am sure the neighbours wondered what all the screaming was :-)
I was really happy with this session and felt quite excited about City to surf. I felt strong on the uphill and practiced leaning into the downhill. The splits for each lap was pretty consistant..... and finished with 22:34. This is pretty close to my best BB time..... I finished pooped but happy :-)
Wednesday, August 02, 2006
Today: 19km
Week: 42km
Month: 29km
Year: 1859km
I was up at some ungodly hour this morning to meet the girls at 5:20am for our run. We ran Centenial park, moore park golf course and finished off back in the park. I covered about 19km in the 1 hour 45mins and felt pretty good. We started out at a nice pace and picked it up towards the end. I did not feel as stiff after last nights fit ball class... finally :-) There were lots of people in the park this morning.... hmmm you can tell city to surf is coming up! We bumped into Louise out and about with her snazzy leather gloves which had proved helpful after she had a fall in the dark... she is tough though, no tears :-) There was a beautiful pink sunrise this morning.... worth getting up for!
Week: 42km
Month: 29km
Year: 1859km
I was up at some ungodly hour this morning to meet the girls at 5:20am for our run. We ran Centenial park, moore park golf course and finished off back in the park. I covered about 19km in the 1 hour 45mins and felt pretty good. We started out at a nice pace and picked it up towards the end. I did not feel as stiff after last nights fit ball class... finally :-) There were lots of people in the park this morning.... hmmm you can tell city to surf is coming up! We bumped into Louise out and about with her snazzy leather gloves which had proved helpful after she had a fall in the dark... she is tough though, no tears :-) There was a beautiful pink sunrise this morning.... worth getting up for!
Tuesday, August 01, 2006
Track....
Today: 10km
Week: 23km
Month: 10km
Year: 1840km
This morning we had 5 x 1km reps with an active recovery. I did a warm up and the drills and really struggled on the strides. The hamstrings felt really tired. I was pretty happy with the session today.... the splits were pretty even and all got quicker each rep. Helen was running really well and we were all chasing her.... on the last rep I egged her to try and do a sub 4:00, which she managed- very exciting! The last two were tough as the hamstrings were really tired and let me know about it the whole way :-) I was happy to not get lapped by Mark on the last rep ;-)
1km- 4:39, 4:36, 4:35, 4:32, 4:28
Week: 23km
Month: 10km
Year: 1840km
This morning we had 5 x 1km reps with an active recovery. I did a warm up and the drills and really struggled on the strides. The hamstrings felt really tired. I was pretty happy with the session today.... the splits were pretty even and all got quicker each rep. Helen was running really well and we were all chasing her.... on the last rep I egged her to try and do a sub 4:00, which she managed- very exciting! The last two were tough as the hamstrings were really tired and let me know about it the whole way :-) I was happy to not get lapped by Mark on the last rep ;-)
1km- 4:39, 4:36, 4:35, 4:32, 4:28
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