29th Jan 2007
Today: 6km
Week: 6km
Month: 352km
Year: 352km
I slept in this morning and left Miss Bernie high and dry, so I made up for my tardiness with a run this evening. We had a great run around the waterfront. It was pretty warm but there was a really nice breeze to keep us cool..... although it turned into an annoying headwind for a few km's! We both felt really cruisy and was surprised by the 5:21/km pace. This week is an easier week which is going to be much appreciated. Sean is alternating harder weks and lighter weeks which seems to work really well and lets the body adjust to the tougher sessions. I am looking forward to Striders this saturday and Helen has agreed to run with me... woo hoo!!!
Tuesday 30th Jan
Today: 10km
Week: 16km
Month: 362km
Year: 362km
We had an abridged version of Big Bertha today. I had 6 laps instead of 10. I felt great this morning and was actually feeling like I wanted to do the full 10. You know the feeling you get when things are clicking.... but I decided that it was better to do the program and be sensible. I had decided I would not let the hil get the better of me today and I think I came out on top! I usually hover around the 2:10 mark per lap.... my best lap previously has been 2:03 so I was ecstatic with my laps :-)
Laps: 1:58, 2:00, 2:03, 2:06, 2:08, 2:06 6 laps 12 :31
Tuesday, January 30, 2007
Sunday, January 28, 2007
Friday 26th January 2007
Today: 7km
Week: 48km
Month: 303km
Year: 303km
Today I ran with my big sister in her first official run! My sister is someone I can always rely on to be there for me and she is tireless in her support and enthusiasim for my running. So I was so happy to be able to run with her this morning and support her abchieve her goal of complteing her first official race. Now to put this into context, my big sis is not a runner and has completed a total of about 8 runs in the lead up to this race. She is not a morning person and has a 14 month old baby.... which takes up a huge amount of time and energy. BUT she has bucket loads of determination and can do anything she sets her mind to. So we lined up and the gun went off and we were off! I had warned her that there was a hill ot two.... like childbirth I had forgotten that this 3.2km race is almost all up hill! After some initial swearing at me she got down to business and completed her first run in style! We had Bernie, Helen and Kerry along for the ride.... they went ahead to make sure our path was clear :-) Bec ran the whole way with a determination and strength that made me proud. There was no complaining and she even refused my offer to walk! With about 500ms to go I took her hand and belted out a version of "sisters are doing it for themselves..." and then she put on a sprint that would have made any 100m runner pround and crossed the line in about 23:20 (timing was a mess!)
What a woman! I am so happy to have been able to share a little of what makes me so happy and look forward to running with her again, and again!
Finished Australia day with a very relaxing day with some very special people :-)
Saturday 27th January 2007
Today: 35km
Week: 83km
Month: 338km
Year: 338km
With Rays birthdat party tonight Bernie ad I decided to do our long run this morning. We had 35km on the program and decided to head to the bay so we could also catch up with the CR challenge mob. We did a lap of the bay before running the CR 5km challenge and back and then continued on for another 17km. We did a couple of loops including the bay, canal, and other side streets to make up the 35km. It was really sunny and got quite hot as the morning progressed.... thankfully we had some cold powerade in the car to have at the halfway mark.
Bernie and I sat at about 5:50/km pace for the whole run. We were really relaxed and chatted and laughed our way around the 35km. I think we both kept waiting to get tired but we seemed to just keep cruising along. I had such a great time watching Bernie absolutely smash this run!! Miss Bernie is one of these people in life who just get on with things with a minimum of fuss. Only a few people would be aware of the challenges presented to Bernie and her family this year. I think she is one of the most determined, strong women I know and this flows through to her running. She is committed and always puts in a 110%..... I am glad she is on my team!!!
So we finished the run feeling fantastic! We covered the 35km in 3hrs 25mins, average pace 5:50/km. I was joking with Bernie that if we had done another lap of the bay she would have had a marathon PB..... alas pancakes were calling very strongly!
So another long one done and in the 6ft bank :-)
Sunday 28th January 2007
Today: 8km
Week: 91km
Month: 346km
Year: 346km
After a fantastic 30th Birthday do for Ray last night, we slept in this morning!!!! We had a fantastic time with some really great friends and family. That is what it is all about... the rest is meaningless!
I headed out tonight and felt great!!! I was so amazed at how great the legs felt after yesterdays long run. I ran mainly on grass around a really large soccor field near home. Covered 8km in 42mins.
Today: 7km
Week: 48km
Month: 303km
Year: 303km
Today I ran with my big sister in her first official run! My sister is someone I can always rely on to be there for me and she is tireless in her support and enthusiasim for my running. So I was so happy to be able to run with her this morning and support her abchieve her goal of complteing her first official race. Now to put this into context, my big sis is not a runner and has completed a total of about 8 runs in the lead up to this race. She is not a morning person and has a 14 month old baby.... which takes up a huge amount of time and energy. BUT she has bucket loads of determination and can do anything she sets her mind to. So we lined up and the gun went off and we were off! I had warned her that there was a hill ot two.... like childbirth I had forgotten that this 3.2km race is almost all up hill! After some initial swearing at me she got down to business and completed her first run in style! We had Bernie, Helen and Kerry along for the ride.... they went ahead to make sure our path was clear :-) Bec ran the whole way with a determination and strength that made me proud. There was no complaining and she even refused my offer to walk! With about 500ms to go I took her hand and belted out a version of "sisters are doing it for themselves..." and then she put on a sprint that would have made any 100m runner pround and crossed the line in about 23:20 (timing was a mess!)
What a woman! I am so happy to have been able to share a little of what makes me so happy and look forward to running with her again, and again!
Finished Australia day with a very relaxing day with some very special people :-)
Saturday 27th January 2007
Today: 35km
Week: 83km
Month: 338km
Year: 338km
With Rays birthdat party tonight Bernie ad I decided to do our long run this morning. We had 35km on the program and decided to head to the bay so we could also catch up with the CR challenge mob. We did a lap of the bay before running the CR 5km challenge and back and then continued on for another 17km. We did a couple of loops including the bay, canal, and other side streets to make up the 35km. It was really sunny and got quite hot as the morning progressed.... thankfully we had some cold powerade in the car to have at the halfway mark.
Bernie and I sat at about 5:50/km pace for the whole run. We were really relaxed and chatted and laughed our way around the 35km. I think we both kept waiting to get tired but we seemed to just keep cruising along. I had such a great time watching Bernie absolutely smash this run!! Miss Bernie is one of these people in life who just get on with things with a minimum of fuss. Only a few people would be aware of the challenges presented to Bernie and her family this year. I think she is one of the most determined, strong women I know and this flows through to her running. She is committed and always puts in a 110%..... I am glad she is on my team!!!
So we finished the run feeling fantastic! We covered the 35km in 3hrs 25mins, average pace 5:50/km. I was joking with Bernie that if we had done another lap of the bay she would have had a marathon PB..... alas pancakes were calling very strongly!
So another long one done and in the 6ft bank :-)
Sunday 28th January 2007
Today: 8km
Week: 91km
Month: 346km
Year: 346km
After a fantastic 30th Birthday do for Ray last night, we slept in this morning!!!! We had a fantastic time with some really great friends and family. That is what it is all about... the rest is meaningless!
I headed out tonight and felt great!!! I was so amazed at how great the legs felt after yesterdays long run. I ran mainly on grass around a really large soccor field near home. Covered 8km in 42mins.
Thursday, January 25, 2007
A 30 year milestone....
Wednesday 24th Jan
Today: 16km
Week: 31km
Month: 286km
Year: 286km
Great run this morning with the girls... and Ray :-) The legs felt pretty good and the run felt comfortable. Overall 16km, 91mins, average pace 5:42/km.
Thursday 25th Jan
Today: 10km
Week: 41km
Month: 296km
Year 296km
Awoke this morning and had to drag my now 30year old husband out of bed, as he complained of his arthritic bones and tired legs. I knew Miss Bernie had been busy baking so there was no going back to bed! Last night I did a kick boxing class and there was a lot of squating and lunging, so the legs felt tired today. I had 7 laps of Wild Wally hill on the program... under 3mins would have been nice, but consistant times would do. by the 4th rep my legs had not a lot of kick left and the uphill section at the bottom was killing me. I felt pretty good on the inital hill and flew down the dowhill section but as soon as I hit the last uphill I was like a rollor coaster needing to be dragged up the hill. No matter how much effort I was putting in the times were stuck ....3:03 seemed to be the time of the morning! I got quite frustrated and so my last two reps were crap. I got to the bottom of the hill for the last incline and just gave up. So that was dissapointing..... funny how times I would have been ecstatic about 6 months ago are dissapointing today- so thats a good way to look at it :-) Sean said he was watching me as I would start on the last hill in my last rep- He said I looked at my watch and then my face fell and shoulders slumped..... Hmmmm I will have to work on my poker face.
Splits: 3:08, 3:06, 3:03, 3:03, 3:03, 3:05, 3:08 (670m loop)
So Happy Birthday to my wonderful husband! We have had 13 years together and I am thankful for every moment. I can not believe we are , or he is 30!!! Still seems like yesterday we were in year 11. Sometimes I think we are playing dress ups!
Today: 16km
Week: 31km
Month: 286km
Year: 286km
Great run this morning with the girls... and Ray :-) The legs felt pretty good and the run felt comfortable. Overall 16km, 91mins, average pace 5:42/km.
Thursday 25th Jan
Today: 10km
Week: 41km
Month: 296km
Year 296km
Awoke this morning and had to drag my now 30year old husband out of bed, as he complained of his arthritic bones and tired legs. I knew Miss Bernie had been busy baking so there was no going back to bed! Last night I did a kick boxing class and there was a lot of squating and lunging, so the legs felt tired today. I had 7 laps of Wild Wally hill on the program... under 3mins would have been nice, but consistant times would do. by the 4th rep my legs had not a lot of kick left and the uphill section at the bottom was killing me. I felt pretty good on the inital hill and flew down the dowhill section but as soon as I hit the last uphill I was like a rollor coaster needing to be dragged up the hill. No matter how much effort I was putting in the times were stuck ....3:03 seemed to be the time of the morning! I got quite frustrated and so my last two reps were crap. I got to the bottom of the hill for the last incline and just gave up. So that was dissapointing..... funny how times I would have been ecstatic about 6 months ago are dissapointing today- so thats a good way to look at it :-) Sean said he was watching me as I would start on the last hill in my last rep- He said I looked at my watch and then my face fell and shoulders slumped..... Hmmmm I will have to work on my poker face.
Splits: 3:08, 3:06, 3:03, 3:03, 3:03, 3:05, 3:08 (670m loop)
So Happy Birthday to my wonderful husband! We have had 13 years together and I am thankful for every moment. I can not believe we are , or he is 30!!! Still seems like yesterday we were in year 11. Sometimes I think we are playing dress ups!
Tuesday, January 23, 2007
update
Friday 19th Jan
Today: 6km
Week: 46km
Month: 239km
Year: 239km
Easy 6km run with Bernie.... very relaxed.
Sunday 21st Jan
Today: 16km
Week: 62km
Month: 255km
Year: 255km
Headed out to Smithfield to run on the sun!!! It was soooo Hot there, even at 7am. It felt like 100 degrees but probably about 30degrees. I wanted to really work hard today, but given the heat and that 10km is not the ultimate goal I iopted for a hard run but not to thrash myself. I ended up running with Dean (Rock Doctor) which was great to have some company. I passed the second female at the 5km turn around and then Dean was giving me updates of how far behind she was. So I had fun beiong competitive and helped to keep me focused off the heat. At 8km I started to get a headache and felt a bit queezy.... so I needed a bit of subtle encouragement to not drop off and keep going. I finished in 48:14 which was 1 sec off my PB and 8 seconds better than last month. At first I was really cranky with the time.... I know I can run a better 10km time. But given the heat I ran a pretty consistant hard effort and I am satisfied with the run.
Monday 22nd
Today: 6km
Week: 6km
Month: 261km
Year: 261km
Easy 6km run along the beach with Bernie this morning. Average pace 5:35/km. Definately felt sluggish after the heat yesterday!
Tuesday 23rd Jan
Today: 9km
Week: 15km
Month: 270km
Year: 270km
We had long speed reps this morning.... I had 2 x 2km reps and 1x 1km rep. I set out to chase Helen and Ray this morning.... dreaming! They are too quick for me.... at the moment ;-)
The first 2km rep felt pretty good and it did not feel too hard.... just concentrated on my form. I worked hard today at doing the 2nd km at a quicker pace. The first rep was 4:31, 4:27. The second rep I worked with Mary and we managed a quicker first km and I worked hard to reel her in for the second looop- 4:28, 4:24. The final 1km rep was hard work. My legs felt tired, especially my glutes. I was going to try and get close to 4:00 pace... aiming high I know! I chased Ray and Helen who were not too far in front of me. I seemed to loose it at 800m mark and wanted to slow down, then Mary flew by and I used her to drag me home- 4:10/km.
I was ecstatic with my times today.... not super speedy, but consistant and I achieved the little goals I had set. There is lots of great running at the moment!!! The girls are all going great.... it will be a brilliant 2007!
2km- 8:58
2km- 8:52
1km- 4:10
Today: 6km
Week: 46km
Month: 239km
Year: 239km
Easy 6km run with Bernie.... very relaxed.
Sunday 21st Jan
Today: 16km
Week: 62km
Month: 255km
Year: 255km
Headed out to Smithfield to run on the sun!!! It was soooo Hot there, even at 7am. It felt like 100 degrees but probably about 30degrees. I wanted to really work hard today, but given the heat and that 10km is not the ultimate goal I iopted for a hard run but not to thrash myself. I ended up running with Dean (Rock Doctor) which was great to have some company. I passed the second female at the 5km turn around and then Dean was giving me updates of how far behind she was. So I had fun beiong competitive and helped to keep me focused off the heat. At 8km I started to get a headache and felt a bit queezy.... so I needed a bit of subtle encouragement to not drop off and keep going. I finished in 48:14 which was 1 sec off my PB and 8 seconds better than last month. At first I was really cranky with the time.... I know I can run a better 10km time. But given the heat I ran a pretty consistant hard effort and I am satisfied with the run.
Monday 22nd
Today: 6km
Week: 6km
Month: 261km
Year: 261km
Easy 6km run along the beach with Bernie this morning. Average pace 5:35/km. Definately felt sluggish after the heat yesterday!
Tuesday 23rd Jan
Today: 9km
Week: 15km
Month: 270km
Year: 270km
We had long speed reps this morning.... I had 2 x 2km reps and 1x 1km rep. I set out to chase Helen and Ray this morning.... dreaming! They are too quick for me.... at the moment ;-)
The first 2km rep felt pretty good and it did not feel too hard.... just concentrated on my form. I worked hard today at doing the 2nd km at a quicker pace. The first rep was 4:31, 4:27. The second rep I worked with Mary and we managed a quicker first km and I worked hard to reel her in for the second looop- 4:28, 4:24. The final 1km rep was hard work. My legs felt tired, especially my glutes. I was going to try and get close to 4:00 pace... aiming high I know! I chased Ray and Helen who were not too far in front of me. I seemed to loose it at 800m mark and wanted to slow down, then Mary flew by and I used her to drag me home- 4:10/km.
I was ecstatic with my times today.... not super speedy, but consistant and I achieved the little goals I had set. There is lots of great running at the moment!!! The girls are all going great.... it will be a brilliant 2007!
2km- 8:58
2km- 8:52
1km- 4:10
Thursday, January 18, 2007
Happy Birthday to You.....
Wed 17th Jan
Today: 16km
Week: 31km
Month: 224km
Year: 224km
Mid week long run- 16km, 1:29, average pace 5:28/km. Met up at Centenial Park and did our mid week run. Felt great today.... I started slow and then chased down Ray and Helen and David. The soreness from Sundays run is finally going!!
Thursday 18th Jan
Today: 9km
Week: 40km
Month: 233km
Year: 233km
We had 1200m loops this morning with a 2min recovery. I had 3 on the program which I like, you do one and your half over ;-)
I was aiming for a sub 5min 1200m this morning.... got close but not quite. I chased Helen and Claudia... they are very quick on the speed work!
We finished with singing Kerry Happy Birthday and some great cake made by Chef Bernie!
Friday and saturday will be easy runs and then I am going to have a go at the 10km at Smithfield on sunday.
Time: 5:12, 5:04, 5:03
Today: 16km
Week: 31km
Month: 224km
Year: 224km
Mid week long run- 16km, 1:29, average pace 5:28/km. Met up at Centenial Park and did our mid week run. Felt great today.... I started slow and then chased down Ray and Helen and David. The soreness from Sundays run is finally going!!
Thursday 18th Jan
Today: 9km
Week: 40km
Month: 233km
Year: 233km
We had 1200m loops this morning with a 2min recovery. I had 3 on the program which I like, you do one and your half over ;-)
I was aiming for a sub 5min 1200m this morning.... got close but not quite. I chased Helen and Claudia... they are very quick on the speed work!
We finished with singing Kerry Happy Birthday and some great cake made by Chef Bernie!
Friday and saturday will be easy runs and then I am going to have a go at the 10km at Smithfield on sunday.
Time: 5:12, 5:04, 5:03
Tuesday, January 16, 2007
Update: Operation Fairy Floss
12th Jan 2007
Today: 9km
Week: 49km
Month: 152km
Year: 152km
9km run from home this afternoon.... very tempted to give it a miss following a late night last night. Once I got moving I really enjoyed the run and finished feeling very relaxed. Finished at the gym.
9km: 47mins 5:15/km
13th Jan 2007
Today: 5km
Week: 54km
Month: 157km
Year: 157km
Met Bec today and did a 5km run walk around her Hilly area. I just enjoyed getting out with my big sister today and am looking forward to running a 6ft trial tommorow.
14th Jan 2007
Today: 36km
Week: 90km
Month: 193km
Year: 193km
Today we headed up to 6ft track for a bit of a sticky beak at what to expect. We started at Explorers tree and ran as far as Allums Creek and back, finishing at Megalong valley rd. It was cool in the morning but once the sun got up it got really hot. The run was absolutely spectacular and I loved evry minute of it!!! I am so glad to have seen the track as I do not think you can understand what is involved unless you see it. The "hills" were not like anything I have run before. This is definately a run that deserves repsect and not to be taken lightly or gone into it underdone! The great thing was I felt great on the hills and finished the 36km confident that I could have done the next 9km without too much drama. I will be writing on my hand in permanent pen "go slow".... I must remeber to be patient in that first deceptive 15km! Covered the 36km in 4:40.
It was an eventful day..... lets just say what happens on the track stays on the track!
Monday 15th Jan
today: 6km
Week: 6km
Month:199km
Year: 199km
I woke up this morning with very sore abs from yesterdays downhill running. I seemed to get stiffer as the day progressed and by yesterday evening my quads felt quite sore. I did my recovery run.... which statrted very slow and ploddy! I warmed up after a the first few kms and felt more human when I finished. 6km- 33mins, 5:39/km.
Tuesday 16th Jan
Today: 9km
Week: 15km
Month: 208km
Year: 208km
I went to training this morning with the plan of dropping Ray for the time trial and me to head off and do an easy run- as per program. When I arrived and Sean chatted to me about how I went on the weekend he decided I should do the session and do a "solid hit out and not 100%"...... still sounded painful! Being very compliant, as Ray would know well, I did as told. I ran with Linda and Steph and our aim was to run consistant laps. The first two felt pretty easy and by the third lap my legs were reminding me about the 36kms on Sunday! We worked really hard and made sure neither of us three girls dropped off the pace. We finished 27:15 in a photo finish ;-) It was really fun sprinting down the final 200ms together. I was chuffed at todays run.... 4:48/km pace on very tired legs :-) It was a bit off my previous time trial.... 25 secs but I am amazed that I managed what I did!
5.7km (4 laps)
km splits: 4:46, 4:51, 4:49, 4:46, 4:48, 3:13 (700m)
Today: 9km
Week: 49km
Month: 152km
Year: 152km
9km run from home this afternoon.... very tempted to give it a miss following a late night last night. Once I got moving I really enjoyed the run and finished feeling very relaxed. Finished at the gym.
9km: 47mins 5:15/km
13th Jan 2007
Today: 5km
Week: 54km
Month: 157km
Year: 157km
Met Bec today and did a 5km run walk around her Hilly area. I just enjoyed getting out with my big sister today and am looking forward to running a 6ft trial tommorow.
14th Jan 2007
Today: 36km
Week: 90km
Month: 193km
Year: 193km
Today we headed up to 6ft track for a bit of a sticky beak at what to expect. We started at Explorers tree and ran as far as Allums Creek and back, finishing at Megalong valley rd. It was cool in the morning but once the sun got up it got really hot. The run was absolutely spectacular and I loved evry minute of it!!! I am so glad to have seen the track as I do not think you can understand what is involved unless you see it. The "hills" were not like anything I have run before. This is definately a run that deserves repsect and not to be taken lightly or gone into it underdone! The great thing was I felt great on the hills and finished the 36km confident that I could have done the next 9km without too much drama. I will be writing on my hand in permanent pen "go slow".... I must remeber to be patient in that first deceptive 15km! Covered the 36km in 4:40.
It was an eventful day..... lets just say what happens on the track stays on the track!
Monday 15th Jan
today: 6km
Week: 6km
Month:199km
Year: 199km
I woke up this morning with very sore abs from yesterdays downhill running. I seemed to get stiffer as the day progressed and by yesterday evening my quads felt quite sore. I did my recovery run.... which statrted very slow and ploddy! I warmed up after a the first few kms and felt more human when I finished. 6km- 33mins, 5:39/km.
Tuesday 16th Jan
Today: 9km
Week: 15km
Month: 208km
Year: 208km
I went to training this morning with the plan of dropping Ray for the time trial and me to head off and do an easy run- as per program. When I arrived and Sean chatted to me about how I went on the weekend he decided I should do the session and do a "solid hit out and not 100%"...... still sounded painful! Being very compliant, as Ray would know well, I did as told. I ran with Linda and Steph and our aim was to run consistant laps. The first two felt pretty easy and by the third lap my legs were reminding me about the 36kms on Sunday! We worked really hard and made sure neither of us three girls dropped off the pace. We finished 27:15 in a photo finish ;-) It was really fun sprinting down the final 200ms together. I was chuffed at todays run.... 4:48/km pace on very tired legs :-) It was a bit off my previous time trial.... 25 secs but I am amazed that I managed what I did!
5.7km (4 laps)
km splits: 4:46, 4:51, 4:49, 4:46, 4:48, 3:13 (700m)
Thursday, January 11, 2007
Fartletk
Today: 10km
Week: 39.5km
Month: 142.5km
Year: 142.5km
First fartlek session for the year :-) We had a 5km fertlek.... surging at faster than 5km race pace and loating a bit slower. I started off a bit too fast but then settled into a nice comfy pace. On the 4th and 5th lap I worked with Linda to maintain our pace..... it is so much easier to work as a pair- not in a competitive way, just taking turns at settign the pace and encouraging the other person to keep with you. It really helps me to not slow towards the end of the session! Average pace for was 4:45/km- 5km time was 23:48. Splits 4:26, 4:43, 4:54, 4:54, 4:46 I felt satisfied with this as Sean said to aim for about 1 minute longer than our 5km race time...... pretty close (5km pb-22:20).
Week: 39.5km
Month: 142.5km
Year: 142.5km
First fartlek session for the year :-) We had a 5km fertlek.... surging at faster than 5km race pace and loating a bit slower. I started off a bit too fast but then settled into a nice comfy pace. On the 4th and 5th lap I worked with Linda to maintain our pace..... it is so much easier to work as a pair- not in a competitive way, just taking turns at settign the pace and encouraging the other person to keep with you. It really helps me to not slow towards the end of the session! Average pace for was 4:45/km- 5km time was 23:48. Splits 4:26, 4:43, 4:54, 4:54, 4:46 I felt satisfied with this as Sean said to aim for about 1 minute longer than our 5km race time...... pretty close (5km pb-22:20).
Wednesday, January 10, 2007
Tuesday 9th Jan 2007
Today: 10km
Week: 20km
Month: 123km
Year: 123km
I missed training this morning... so decided to run with Ray in the afternoon instead. We had hills in the morning so we ran the same 10km as yesterday but made sure we ran at a hard pace and surged the hills. I went to the gym first and did my fit ball class and met Ray after the class..... I go to Fernwood and as good as Ray looks in drag they still won't let him in ;-)
The first 5km I felt really great and the 5km split was 23:45. At about 7km I could feel the effects of the gym and practiced my "running on tired legs" :-) We finished the 10mk loop in 48:58 mins. Ewan I used my timer on the watch but left it in the car on Monday.... that way I can run without timing myself..... but still time myself ;-) I can not quite let go!!
Wednesday 10th Jan 2007
Today: 9.5km
Week: 29.5km
Month: 132.9km
Year: 132.9km
I met with the girls this morning at Centenial Park for our easy run. Very pleasant and good for the soul :-) The legs feltpretty good after last nights run.
Today: 10km
Week: 20km
Month: 123km
Year: 123km
I missed training this morning... so decided to run with Ray in the afternoon instead. We had hills in the morning so we ran the same 10km as yesterday but made sure we ran at a hard pace and surged the hills. I went to the gym first and did my fit ball class and met Ray after the class..... I go to Fernwood and as good as Ray looks in drag they still won't let him in ;-)
The first 5km I felt really great and the 5km split was 23:45. At about 7km I could feel the effects of the gym and practiced my "running on tired legs" :-) We finished the 10mk loop in 48:58 mins. Ewan I used my timer on the watch but left it in the car on Monday.... that way I can run without timing myself..... but still time myself ;-) I can not quite let go!!
Wednesday 10th Jan 2007
Today: 9.5km
Week: 29.5km
Month: 132.9km
Year: 132.9km
I met with the girls this morning at Centenial Park for our easy run. Very pleasant and good for the soul :-) The legs feltpretty good after last nights run.
Monday, January 08, 2007
Cruise control...
Today: 10km
Week: 10km
Month: 113km
Year: 113km
Ran from home this afternoon. I picked a hilly 10km that I have measured before. I felt great today and ran without my watch so I could just run and not worry about the time. I really loved running this afternoon.... I just cruised around feeling nice and relaxed. Although I will admit to get cranky at the wind in a few spots. Finished the 10km in 51:50mins. Finished off with Pillates at the gym..... great way to stretch out after a run!
Week: 10km
Month: 113km
Year: 113km
Ran from home this afternoon. I picked a hilly 10km that I have measured before. I felt great today and ran without my watch so I could just run and not worry about the time. I really loved running this afternoon.... I just cruised around feeling nice and relaxed. Although I will admit to get cranky at the wind in a few spots. Finished the 10km in 51:50mins. Finished off with Pillates at the gym..... great way to stretch out after a run!
Sunday, January 07, 2007
The lady is a tramp....
Today: 21km
Week: 103km
Month: 103km
Year: 103km
This morning we ventured down to Lady Carrington Drive for a run.... minus the honey moon steps!!! It was a great morning and the cocatoos were going crazy. The quote of the morning was from Helen " What is all that noise"..... Ray responded "Cicadas!".... " what is a cicada???". I should mention Helen is from the UK! They were deafening in the national park this morning. Overall I covered the 21km in 5:38/km.... thanks to the very quick first 8km with Helen and then the even faster last 3 km when I bumped into Nando!!! We ran the last 3km at 4:55/km.... felt pretty good but I was sooooo thankful to see the car which meant I could wave them on to run up the steps.
Yes black is the new black....and I heard it was slimming ;-)
Week: 103km
Month: 103km
Year: 103km
This morning we ventured down to Lady Carrington Drive for a run.... minus the honey moon steps!!! It was a great morning and the cocatoos were going crazy. The quote of the morning was from Helen " What is all that noise"..... Ray responded "Cicadas!".... " what is a cicada???". I should mention Helen is from the UK! They were deafening in the national park this morning. Overall I covered the 21km in 5:38/km.... thanks to the very quick first 8km with Helen and then the even faster last 3 km when I bumped into Nando!!! We ran the last 3km at 4:55/km.... felt pretty good but I was sooooo thankful to see the car which meant I could wave them on to run up the steps.
Yes black is the new black....and I heard it was slimming ;-)
Saturday, January 06, 2007
I see a red door and want to paint it black.....
Friday 5th Jan 2007
Today: 5km
Week: 72km
Month: 72km
Year:72km
I slept in this morning... bliss!! So I headed out with Ray this evening after the Gym. As the class had been a killer I was not sure how my legs would feel....so we started nice and sedately. As usual ray picked up the pace and the last kms were 4:55. So we averaged 5:15 for the 5kms and it felt great.
Saturday 6th Jan 2007
Today: 11km
Week: 83km
Month:83km
Year:83km
We went to Centenial Park this morning and plodded around the park for 11kms. It was a spectacular morning.... sun shinning and good company! I actually did what I was told today and took it easy. Sean has instructed an easy weekend to let my body adjust to this weeks training. I am really looking forward to the Smithfield 10kms.... I am wanting to start the year with a good 10kms. I figure if I can do 5kms in 22:20 I should be able to do someting about my 48min 10km pb! Oh and my hair has gone from red to black :-)
Today: 5km
Week: 72km
Month: 72km
Year:72km
I slept in this morning... bliss!! So I headed out with Ray this evening after the Gym. As the class had been a killer I was not sure how my legs would feel....so we started nice and sedately. As usual ray picked up the pace and the last kms were 4:55. So we averaged 5:15 for the 5kms and it felt great.
Saturday 6th Jan 2007
Today: 11km
Week: 83km
Month:83km
Year:83km
We went to Centenial Park this morning and plodded around the park for 11kms. It was a spectacular morning.... sun shinning and good company! I actually did what I was told today and took it easy. Sean has instructed an easy weekend to let my body adjust to this weeks training. I am really looking forward to the Smithfield 10kms.... I am wanting to start the year with a good 10kms. I figure if I can do 5kms in 22:20 I should be able to do someting about my 48min 10km pb! Oh and my hair has gone from red to black :-)
Thursday, January 04, 2007
A nice surprise!
Thursday 4th Jan 2007
Today: 8km
Week:67km
Month:67km
Year:67km
Today I had to force myself out of my bed to get to training! I was in such a deep sleep and could have stayed for a few more hours. The thought of doing hills sent a shiver of fear through me…. It has to be good for me??? Bernie and I attempted to do our warm up, which was a pretty sad attempt at running but as we did the drills and strides I started to feel better. I had 10 laps this morning and Sean had said he wanted us to aim to do all 10. My goal was to just finish the 10 laps and not walk at the top of the hill. I felt like I was taking it really easy the first lap and was surprised when Sean said 2:09. I was then surprised again when he said 2:10 the next few laps. I kept waiting to feel like crap but it did happen. At the half way mark Sean said “your in for a good time just make evry stride count”. Then I lapped a few of the girls twice which does not usually happen and I finished in 21:42 which is a 30 sec improvement off my best time! I can 100% say I was not expecting that at all this morning but was ecstatic! It is nice to feel that the hard work is paying off. A big Woo Hoo to the easy 30 mins tomorrow!
Today: 8km
Week:67km
Month:67km
Year:67km
Today I had to force myself out of my bed to get to training! I was in such a deep sleep and could have stayed for a few more hours. The thought of doing hills sent a shiver of fear through me…. It has to be good for me??? Bernie and I attempted to do our warm up, which was a pretty sad attempt at running but as we did the drills and strides I started to feel better. I had 10 laps this morning and Sean had said he wanted us to aim to do all 10. My goal was to just finish the 10 laps and not walk at the top of the hill. I felt like I was taking it really easy the first lap and was surprised when Sean said 2:09. I was then surprised again when he said 2:10 the next few laps. I kept waiting to feel like crap but it did happen. At the half way mark Sean said “your in for a good time just make evry stride count”. Then I lapped a few of the girls twice which does not usually happen and I finished in 21:42 which is a 30 sec improvement off my best time! I can 100% say I was not expecting that at all this morning but was ecstatic! It is nice to feel that the hard work is paying off. A big Woo Hoo to the easy 30 mins tomorrow!
Wednesday, January 03, 2007
A new year, a fat ass and some ugly 800's......
Monday 1st Jan 2007
Today: 33km
Week: 33km
Month: 33km
Year: 33km
Today we headed to the Fat ass run, which was 33km through the bush at Berrowra. It was such a fantastic way to start the new year. There is no way to do this run justice…. I could not put into words how beautiful it was! I really need to get one of those time digital cameras for runs like this!
I ran with the aim of taking it really easy and getting some time in the legs to experience what it is like to be running for 5 plus hours. I decided this would hopefully give me confidence for 6 ft. Ray ran with me…. He was going to do the 16km but changed his mind when we got there. Now who am I to call him a crazy runner!!! I reassured him we would not be racing and we would walk when he needed a break. There was absolutely no need for him to worry he ran brilliantly and really only started to struggle in the last 3km and I dare say so did a lot of people! The bush was spectacular and I loved all the hills and climbing…. I must have been a mountain goat in a previous life.
Ray and I cruised along cheering all the other runners, chatting, laughing and yes…. Singing! Haha we had been told that it was very serene and peaceful at the start…. Not if you ran near us :-) We had started with Bernie and Naomie so we stopped and waited for them to catch up along the way, until the last climb after the ferry. We agreed to just plod on and see them at the end. I was amazed that when I got to 4 hours and into the longest I have been out running I still felt great. Even better was that when we finished I felt I could easily have kept going….. so I was grinning from ear to ear when I finished!!! We finished in 4:48 and I am pretty sure this could have been 20mins quicker without all the mucking around….. but that was most of the fun!!!
This has given me the confidence boost I needed for the next 9 weeks of training for 6ft. Bernie had an amazing run taking over 20mins off last years efforts. March will be very exciting…. So now I am putting my trust in Sean. He helped me to achieve what I did not think was doable for Canberra last year…. So I hope he can work his magic again :-) Ohh with a little bit of hard work from me too ;-)
Tuesday 2nd Jan 2007
Today: 8km
Week: 41km
Month: 41km
Year: 41km
Well no rest for the wicked!!! Bernie and I had made a pact to turn up to training this morning, so I dragged myself up and headed to Centenial park. I felt pretty good, except some soreness in the quads from the climbing. We had 5 x 800m reps today and I was prepared for them to be ugly. Last 800 session my times ranged from 3:20- 3:35. Thankfully I felt a bit better after the warm up run and drills/strides. The first two 800’s were hard work but each rep seemed to feel easier. My goal was to just get a little quicker each rep and to finish the session. My times were not too bad considering the 5hr effort the day before….. hahaha I was feeling very pooped by the end of it though! Thankfully it was my last day of leave so I went home to bed :-) My times were: 3:53, 3:45, 3:35, 3:31, 3:27.
Wednesday 3rd Jan 2007
Today: 18km
Week: 59km
Month: 59km
Year: 59km
Today was our mid week long slow run. Met the girls and Dave at the park and thankfully the old Garmin was flat…. .Which was nice as I had no idea how long, far or fast we were going. Before I knew it we were finished and I have no idea where we found the energy this morning~Mind over matter! Dave dragged us around and gradually picked up the pace at the end. We even put on a bit of a spurt as we ran past all the mad cricket fans lining up at 6:30am out side the SCG!!! The boys in blue were also out in force… and looking very fine :-) I was glad Ray stayed in bed this morning ;-)
Today: 33km
Week: 33km
Month: 33km
Year: 33km
Today we headed to the Fat ass run, which was 33km through the bush at Berrowra. It was such a fantastic way to start the new year. There is no way to do this run justice…. I could not put into words how beautiful it was! I really need to get one of those time digital cameras for runs like this!
I ran with the aim of taking it really easy and getting some time in the legs to experience what it is like to be running for 5 plus hours. I decided this would hopefully give me confidence for 6 ft. Ray ran with me…. He was going to do the 16km but changed his mind when we got there. Now who am I to call him a crazy runner!!! I reassured him we would not be racing and we would walk when he needed a break. There was absolutely no need for him to worry he ran brilliantly and really only started to struggle in the last 3km and I dare say so did a lot of people! The bush was spectacular and I loved all the hills and climbing…. I must have been a mountain goat in a previous life.
Ray and I cruised along cheering all the other runners, chatting, laughing and yes…. Singing! Haha we had been told that it was very serene and peaceful at the start…. Not if you ran near us :-) We had started with Bernie and Naomie so we stopped and waited for them to catch up along the way, until the last climb after the ferry. We agreed to just plod on and see them at the end. I was amazed that when I got to 4 hours and into the longest I have been out running I still felt great. Even better was that when we finished I felt I could easily have kept going….. so I was grinning from ear to ear when I finished!!! We finished in 4:48 and I am pretty sure this could have been 20mins quicker without all the mucking around….. but that was most of the fun!!!
This has given me the confidence boost I needed for the next 9 weeks of training for 6ft. Bernie had an amazing run taking over 20mins off last years efforts. March will be very exciting…. So now I am putting my trust in Sean. He helped me to achieve what I did not think was doable for Canberra last year…. So I hope he can work his magic again :-) Ohh with a little bit of hard work from me too ;-)
Tuesday 2nd Jan 2007
Today: 8km
Week: 41km
Month: 41km
Year: 41km
Well no rest for the wicked!!! Bernie and I had made a pact to turn up to training this morning, so I dragged myself up and headed to Centenial park. I felt pretty good, except some soreness in the quads from the climbing. We had 5 x 800m reps today and I was prepared for them to be ugly. Last 800 session my times ranged from 3:20- 3:35. Thankfully I felt a bit better after the warm up run and drills/strides. The first two 800’s were hard work but each rep seemed to feel easier. My goal was to just get a little quicker each rep and to finish the session. My times were not too bad considering the 5hr effort the day before….. hahaha I was feeling very pooped by the end of it though! Thankfully it was my last day of leave so I went home to bed :-) My times were: 3:53, 3:45, 3:35, 3:31, 3:27.
Wednesday 3rd Jan 2007
Today: 18km
Week: 59km
Month: 59km
Year: 59km
Today was our mid week long slow run. Met the girls and Dave at the park and thankfully the old Garmin was flat…. .Which was nice as I had no idea how long, far or fast we were going. Before I knew it we were finished and I have no idea where we found the energy this morning~Mind over matter! Dave dragged us around and gradually picked up the pace at the end. We even put on a bit of a spurt as we ran past all the mad cricket fans lining up at 6:30am out side the SCG!!! The boys in blue were also out in force… and looking very fine :-) I was glad Ray stayed in bed this morning ;-)
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