Stage three of Operation Fairy Floss....

Friday 16th

Today: 6km
Week:45km
Month:197km
Year:565km

Had a nice sleep in this morning and ran this afterrnoon. It was a bit humid..... but fekt great after a busy day at work! 6 km- 32 mins (5:20/km average pace). Then I spent the night with my mum, sister and spectacular ittle neice.... who has some mighty impressive dance moves for a 15month old!!!!


Saturday 17th Feb

Today: 12km
Week:57km
Month: 209km
Year: 577km

Met the girls (and ray) at the bay and did 12km around the bay. We did the dog loop (woof) and then threw the extra bit along Balmain shores and up the hill.... never miss a chance to throw in a hill!! Finished with a yummy breakfast and attempted my best impression of a tuppawares sales girls ;-)
12km- 68mins ( 5:40/km average pace). We thne went to the athletics in the evening.... I have a crush on Craig Mottram :-)

Sunday 18th Feb

Today: 23km
Week:80km
Month:232km
Year:600km


The final stage of operation fairy floss is all about the icing! Today I had 30km on the program but but decided to do the 10km at SMC for some speedy stuff. I did a 4km warm up with Ray and he then ran with me to do a 10sec pb crossing the lin in 47:30. I was initially dissapointed (typical) but then was convinced by others wiser than me that a 10sec pb is pretty good and to take it! So take it I will. It felt harder than it should have today, I felt really hot and tired. But my breathing was a heap better woo hoo! There was this annoying guy who just could not cope with being passed by a girl... so he would speed up for 30ms and then slow again. He did this for the last 2km and I have to admit it was really distrcting! Just run buddy or piss off! Ray was great to run with and just maintained a good pace and let me run with out too much talk. Haha when he tried to get me to go faster in the final km I almost bit his head off " what do you think I am doing relaxing??" Poor ray!!! Then we ran out onto the course to find Bernie and Tim doing the 25km. We finaly found them and Bernie was running really well despite the sun!! She slowly picked up the pace and put on a really good surge in the last 2km! So finished with 22km and decided that that was enough.... the extra kms were just going to make me tired and not add any benefit!(thanks Bernie).

10km- 47:22 ( 4:43, 4:34, 4:45, 4:44, 4:49, 4:41, 4:52, 4:38, 4:52, 4:28, 1o secs) Average pace: 4:42/km

So overall a successfull day in Camp Fairy Floss! With 20 days to go we are done with distance.... all in the bank! No point in trying to fit any extra in now..... whats not done we can not make up. We have run lots of 30km plus runs with two trips to the track.... one of those the full course. So no stone is left unturned.... a bit daunting as there are no excuses now! It is such a good feeling to aproach a big race like 6ft knowing we are both prepared and injury free :-) Touch wood!!

So the next 3 weeks are all about eating well, sleeping well and doing some faster stuff to be toeing the start line knowing we have done as much as we can do! Bring it on!!!!!


Finished the day with a spectacular concert at The Opera House listeing to the Sydney Chamber Orchestra play Beethoven's Violin Concerto in D. It is my all time favourite peice of music!!! My nana used to play this peice and she gave me a tape of it when I was little and I used to play it over and over going to bed. I feel like I know each note in the 42 min concerto and I had to fight back tears through out the performance. They were amazing and inspiring!!! I was either closing my eyes and being transported away by the music or absolutely awe struck by their skills and abilty to make their instruments sing. The lead Celloist was amazing.... he was in another world and it was hard to see where he finished and the instrument began. Ray surprised me with these tickets on Friday and I am so thankful to have heard them play.... still getting emotional thinking about it! I feel close to my nana when I play my violin and when I listen to that music.... she was definately there today!!!

The many moods of Katie.....

Today: 10km
Week: 39km
Month: 191km
Year:559km

How many moods do you think you can fit into a day before 8am??? Well this morning I managed
* Disbelief that the alarm had gone off
* Annoyance that I forgot to hang out running stuff from yesterday... therefore fav hat still wet
* Irritable at the sunday drivers out on a thursday morning
* Beligerant and bithchy in the car for trivial reasons
* Guilt for being a cow
* Fear of Big Bertha
* Contentment from running
* Joy from Deanne and Bernie making me laugh
* Pleasure from not collapsing on the hills
* Quiet enjoyment from lapping some people on the hills
* Joy from a 13 sec pb on big bertha
* Finished feeling content and happy and over my childish moods :-) Gotta love hormoanes!

More moods than a baskin Robins ice cream shop.... mmmmm ice cream!

Definately worth getting up at 5am!!!

Seriously.... 10 laps Big Bertha (430m hill- up & down) 21:29.... 13 secs pb! I felt really comfortable and ran consistant laps. Not as hard on the uphill this week which was nice. I ran an extra two laps with Frank.... he is such a ledgend!!!

Dinner with the girls tonight.... can't wait!

A Wicked Web we weave....

Today: 11km
Week: 29km
Month: 181km
Year: 549km

We had such a lovely run this morning! We met at the park and it was still dark, with the sun just starting to rise. We ran outside the park initially because of the dark and then headed into run on the grass. We had a short run today which was bliss..... I was no in the mood for a really long one like last week! I felt a bit tired this morning and enjoyed the nice slow pace. I think Ray has missed his calling.... he has **Kapow** reflexes and acrobatic moves which were demonstrated as he ran straight into a huge spiderweb with Deanne telling him there were two big spiders in there. As rough and tough as he looks he is petrified of spiders!!! We were all as supportive as usual and stood around laughing.... after checking there were no spiders in his hair :-) I think I will laugh every time I think about it!
Hills tommorow and then I will have a couple of easy days before SMC on sunday. I am gaing to do the 10km race as part of my 30km run. He he so it will be a long warm up and cool down.... I checked with Sean yesterday and he thought it was a great idea ( can't say I am that enthusiastic!)
11km-62mins 5:40/km

**Happy Hallmark day!**

What goes up must come down.....

Friday 9th Feb 2007

Today: 6km
Week: 52km
Month: 128km
Year: 490km

Easy 6km run today... nothing exciting :-) Covered the distance in 33:30

saturday 10th Feb

Today: 12km
Week: 64km
Month: 134km
Year: 502km


Met Deanne, Bernie, Wayne and ran at Sydney park for a few hills. We did some loops around the park and then finished the 10km running on a spectacular cricket field.... so nice and green and soft. 10km - 58mins
Then I met my sister and Mum and little Alex at Centenial Park and took Bec for a run. It was like running in a steam room- very humid. Overall we did 5km ran 3km and waled to warm up and cool down.

Sunday 11th Feb

Today: 18km
Week: 82km
Month: 152km
Year: 520km

Today we headed to the Equaliser, the Striders internal Cross country race. It was pouring with rain onn the way.... so heavy that I almost had to stop the car. Once we arrived it cleared.... thankfully we did not have to stand around in the rain. This runn works off the theory of what goes down must come up again! The first 3kms are down hill and then it works its way back up, then flattens out for a bit, back down again before working its way back up the final steep 3kms to the finish. I loved this run! It was off raod and through some spectacular scenary. The rain had caused a few parts of the run to be under water and was a little hairy crossing at a few points. Sean had instructed me to not "race" the run but to put in a solid effort....mainly because we had such a long run the week before and in his words "you have to get to the start line in one peice!"- wise words. I find these instructions a little hard to work out sometimes so decided to just run feeling relaxed and if I was getting too tired to back off a little bit. I felt great the whole run. I loved the hills and bush and felt great on the down hill! On the second last km I walked a bit of the hill and used it to practice moving from walking to running. With 2.5km to go I spied Ray up ahead and tried really hard to reel him in....I am going to get him a running shirt with a target on :-) I think I finished 10th female and was really happy with my time. I was aiming at running under 85mins feeling relaxed and I finished in 79:05. I finished feeling I could have gone a bit quicker which was a great feeling. I am feeling a bit over hills though ;-)

Monday: 12th Feb
Today: 6km
Week: 6km
Month: 158km
Year:526km

Easy 6km run tonight. I really wanted to get caught in the rain... but it stopped just long enough for me to run Dóh! With the drought I really miss the runs in the heavy rain... always feels so nice :-) 6km 33mins

Tuesday 13th Feb 2007

Today: 12km
Week: 18km
Month: 170km
Year: 538km

We had a 4 lap of the lake time trial today. I have done two of these sessions, both times hovered around 27 mins. Today did 26:31. I did a good 3km warm up and strides/ drills and then into the laps. This one is tough mentally because it is hard and hurts and you can see Sean standing there at the finish almost all the way around. I headed out and felt great.... I caught Ray and Dean and tried to stick with them. they were obviously taking the first lap easy as they pulled away in the next 3 laps. I maintained 4:39/km pace (average) and it felt great. It was hard work but not 100%.... I am never too sure if time trials are meant to be a hard effort or 100% effort like racing. I am erring on the side of caution.... I would be a tad cranky if I got an injury 26 days out from the race. The first split was 6:30, then 13:10, 19:50, 26:30 (6:30, 6:40, 6:40, 6:40). The laps are about 1.4km. Pretty happy with that.... I need to traul back and look but about 20 secs faster than my best. I loved chasing Ray today.... really kept me going!It was a pleasure to watch Bernie Fly home for a strong finish!!!

Edit: I just looked at the equaliser results! 79:06 Finished 8th female and 6th in catregory.....BIG KEV EXCITED!!! (Lots of usual suspects not running.... but who cares!!)

Someone order hills????

Wednesday 7th Feb

Today: 21km
Week:36km
Month:112km
Year:474km

Met at the park for our mid week long run. For something different we decided to run down to Rushcutters Bay, Double Bay and then onto the city to surf course. Just for fun we ran up heartbreak hill ;-) and down to Bondi. Now just to make sure we are getting enough hills in, we ran back up Bondi rd and through Queens park and back to the car. We covered the 21km in 2hrs. We picked the pace up in the second half and finished the last few kms at 5min pace. It was a great run this morining and it was a nice surprise to find that Heart break hill was not such a heartbreak! Haha anything after Pluvi seems a walk in the park ;-)

Finished with spectacular massage this afternoon to loosen the legs up. I was surprised after the weekend what good shape they were in.... no major sore bits to complain of! Bliss!!!


Thursday 8th Feb

Today: 10km
Week:46km
Month:122km
Year:484km

Today was Wild Walter.... which is aproximately 400m hill session at the park. We have to attack the up hill, and then run hard along a flat section with a final 150m down hill finish. Sean was giving us about 45sec active recocvery before we launched straight into the next rep. I had to do 10 and I had miss counted so I was sooo happy to realise we had already done 8 ( I thought it was number 7). We had run the first 4 reps around the wrong tree so they were a bit short... so we then went around the correct way which added about 5 secs on the times- dóh!!!

I really enjoyed this session. It was tough but over quickly! I was pretty happy as my times stayed pretty constant.

1:49, 1:47, 1:46, 1:45, 1:50, 1:50, 1:48, 1:48, 1:48, 1:46

The full monty.... "ultra style"

Sunday 4th Feb 2007

Today: 45km
Week:92km
Month:76km
Year:438km

Today we decided to swap next weeks long run for today so that we can do the striders equaliser on Sunday. So we headed to The track for our full monty version. We decided to do the whole 45kms so I could get a clear idea of the track and what to expect. We were lead out by our fearless team leader Wayne, who reassured us we were doing it "ultra style". This turned out to be fun, relaxed, with lots of breaks and LOTS of food. The plan was to cover the distance and get a good idea of how to run the race on the day. I am so thankful for the experience! Apart from being a brilliant way to spend my day.... with two of my favourite people BUT I feel so relaxed and confident about the race. I am firm in my belief this will be one of the toughest and challenging runs I will do and am ready for the test. .... what ever happens on the day happens! I think the trick will be to run smart! Which is why experiencing that final 19km after Mini Mini and Pluvi was worth its weight in gold!!! I am going to tatoo in my brain that I must reach the top of Pluvi with enough left to run a half marathon distance. I also learnt that despite what I have been told, that final 19kms is just as tough- I can imagine it must claim quite a few scalps along that stretch. When I sit and think about where we ran and what we saw.... I just get stuck on how long it is!! That sounds a stupid comment, but it really is a long way! When we popped out at the last little bit Wayne said to me...."you can hear the crowd from here" I got butterflies and thought Bring it on!!!! I felt really happy how I pulled up, tired but no sore bits to report!! The day was made even more exciting when we got to the end and Deanne and Ray were no where to be seen!! Needless to say I wnet into meltdown mode thinking they were injured on the track or lost or kidnapped by aliens ( ok I was very tired!!). So we lay around on the steps at the front of Caves house waiting for them to appear! I can only imagine what we looked like and how bad we must have smelt!!! Just as I was taking my panic up a notch and getting ready to force wayne to run and find them they appeared! They got a little navigationally challenged found new parts of the track and covered 30km instead of the orginal 15km!! Ray was grinning from ear to ear.... I think he enjoyed himself ;-)

Monday 5th Feb

Today: 5km
Week: 5km
Month: 81km
Year: 443km

Easy 30 mins today. I ran at the gym so I could stop if I felt too sore. Surprisingly I felt only a little sore in my calfs and quads from the hills. The rest of me feels pretty good :-) I covered the 5km in 5:43/km pace and then finished with a pillates class. I left feeling nice and relaxed and stretched!

Tuesday 6th Feb

Today: 10km
Week: 15km
Month:91km
Year: 453km

We had speed work today and we had pre warned Sean to not expect "any record breaking times". I arrived a little earlier than usual to do a longer warm up given the beating I have given the legs it only seemed fair ;-)

By the end of the strides I was actually feeling really good, but not looking forward to two 2km reps and 1 1km rep. Once we got going I tucked in behind a couple of the girls I usually run with and tried to jut keep them a little in front of me. I went through the first km in 4:33 only 5 secs worse than the last time we did this session. The second lap was 4:30.... 9:03 for the rep. My best 2km rep so far was 8:55 so I was pretty happy! The second rep I took off with the girls again and kept with them. The first lap was 4:33 again and the second was 4:36. Then for the stinger... the final 1km rep. My legs were now feeling tired from the weekend but what the hell how bad could it be. Pretty bad :-) I managed to stick with them for almost 800ms and was running at 4min/km pace then I struggled and had to really bully myself to keep it up. I finished with 4:17 which I was very happy with after the little loss of plot at the willow tree :-) It is really good mentally to do these session.... makes your mind know that you can do it even when yuor feeling tired! I think I will need that on race day!!

9:03 (2km), 9:06 (2km), 4:17 (1km)

some pics

I thought it might be nice to add some pics.

All hail Queen Helen...the monkey is dead!!

Today: 14km
Week: 47km
Month: 31km
Year: 393km

It was Lane Cove 10km Striders this morning and my only goal today was to improve on my 48:14 PB. Helen had agreed to run with me as she is still recovering from nasty shin splints. Firstly I want to say a huge thanks to her!! It is so nice to have someone give up there own race to help you acheive your own goal. I felt nervous at the start because not only was I putting pressure on myself but Sean had said to me on thursday after training that a PB was in order. The aim was to not thrash the first 5kms too hard and then do a negative split. There were heaps there this morning and the start felt a little like a city to surf start :-) I had told Helen my goal was to do 4:45/km and anything better would be a bonus. We ran the first km in 4:45 and I was stoked! I got into a comfy pace and just sat behind Helen who kept a close eye that I did not slip behind. Scribbly felt fine and I got a good laugh from one of the girls near by who said "wow the turn around already!!" hehe I just kept going. I love the down hills so made sure I made up for lost time from the ups. We got to the 2nd hill and I really struggled on the up. It felt like harder work than it should have!! My hamstrings actually felt a bit tired.... not sure why? Anyhoo we turned around and I again made up for pathetic up with a faster down. How good would it be if you were good at the ups and downs!! I was pleased to see the 5km split was 23:51. Helen kept encouraging me to just maintina my pace. When we got to the 7km mark she said we had a pb in the bag if I just kept it constant. I was finding any little incline hard today and I sounded like I was having an asthma attack. Haha once I reassured Helen would not drop dead she said " I know how much you want this, try to pick it up". I was so happy to get to the 9km mark and know it was just 2.5 laps of Mckay to go! I can do this!!! Now I got excited.... I tried to pick someone up front and reel her in. I was so happy to see the finish and crossed the line in 47:30. Woo Hoo!!! The monkey is dead! I was ecstatic.... it is a nice feeling to run a good race! Average pace 4:44/km. It is very exciting to be able to run a faster 10km with all the km's we are running at the moment.... very noice! Hmmm still no heaving.... maby Homebush :-)

splits: 4:45, 4:28, 4:51 (scribbly), 4:38, 5:07 (hill), 4:41, 4:36, 4:38, 4:50 ( started my usual I am tired crap), 4:30, 22secs.

Friday on my mind....

Today: 7km
Week: 33km
Month: 17km
Year: 379km

Finally the end of the week!!! We have been a bit too social these last 3 weeks and we are really looking forward to an early bed tonight! I ran with Ray and Bernie and Wayne this morning around the water. It was raining which was spectacular! It is a delicacy to run in the rain and I love the feeling and smells. I ran along with Bernie chatting away. We ran really slowly and tried to keep at 6 min pace. We averaged 5:45/km. It was sucha great way to start off the weekend.... still the rest of today to go though. I am feeling almost back to 100% which is awesome.... the foggies have almost gone!!! Too long a story and the poeple who need to know already do. Suffice to say I am sparking again :-) Operation FF is progressing well!

Tommorow is Lane Cove 10km and it is where I set my 10km PB 2 years ago! I managed to scrape 1 second off it at Smithfield last month in the heat. I am aiming to get the monkey off my back and run a good 10km. It is quite ridiculous that I run 22:15 for 5km and passed through the 10km mark of the half in 48:20!! I seem to be stuck at 48mins. I had a similar experience trying to get under 50mins. I think I had myself convinced it was too hard and I ran 50:05 soooo many times! Amazing the mental side to running. So as advised by Dean I am telling myself in the morning that I am a brilliant 10km runner and this is my distance. Hmmmm.... we will see!

Cruising....

Wednesday 31st Jan

Rest Day!!!! After months of consistant training I opted for some sleep and rest today! No running , no gym, no pillates and no yoga! We have had a huge week socially.... starting with the Rogere waters concert Thursday last week, Rays party and last night the Eric Clapton concert. So when the alarm went off at 5am.... ray and I both just rolled over for some much needed zzzzzzz's
Total for January 362km

Thursday 1st Feb 2007

Today: 10km
Week: 26km
Month: 10km
Year: 372km

Wow.... who can believe the first month is over with for 2007!! So time to re start the month km counter.... That just flew by :-) This month has been great running wise. I am feeling really fit and things are clicking at the moment. I have no niggles or injuries and have been working really hard and consistantly towards 6 ft. I am really excited about this run, but also quite daunted. This is a run to treat with respect and not take lightly!! I have been running for 4 years and have done 15 half marathons, two sub 4hr marathons and lots of 10kms and other races and I still wonder if I am still a bit green to do this run. Don't get me wrong, I know I am doing the right training and will toe the line prepared and ready to go BUT still can be a bit daunting! Also very exciting to be doing it with such a great friend :-)

Today we had speed work around the lake. We had 2 laps and then easy recovery. Sean gave us a good talking to about taking today easy if we were racing on Saturday! No need to say it twice!! Dean and I sat at a really comfiratable pace and chatted around both laps. I decided to make sure I could talk the whole way around to make sure I did not push too hard. I ran at about 4:45 pace and felt really confortable. It was nice to take it easy.... but then you feel like you have not done enough! So crazy I know!! So hopefully I will turn up on Saturday busting for a good run. Helen is running with me and she has promised there will be no slacking off! So I am quite excited about it!!

2 Laps- 13:45 (6:55,6:50)

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

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.

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!

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

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

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)

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).

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.

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!

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 ;-)

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 :-)

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!

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 ;-)

Out with the old.... in with the new.

With 2006 fast drawing to a close I thought I would dust off the blog and give it a spruse up for the new year! I love a new year and starting a fresh. For the past 10 years I have thought, "Heres my chance... a new year, I am going to do it right this year".... so far it is yet to happen. But that is the fun part. When I stop and look back we have had a lot of ups and downs but it has been one amazing ride! I actually struggle to reflect on this year.... so much seems to have happened. The highlights for me have been
* spending the year watching my spectacular neice grow and change
* watch my husband change jobs, loose weight, start to run and be so amazing
* see mum a bit happier
* develop some special friendships
* start the violin
* feeling happy, content and ready to start a family

Last year I set some running goals and I am ecstatic that I was able to achieve almost all of them.....
* Canberra Marathon- Goal sub 4hrs, acheived 3:48~ the most awesome experience!!!!
* Sydney marathon- not quite the time I wanted but amazing learning!!!! 3:56
* Particiapate in Cross Country season for Striders
* Half Marathon PB- I managed to take 5mins off my previous pb. 106 mins at Gold Coast and 103 mins at Central Coast.
* Run the last 4kms with Deanne in her Debut Marathon
* Sub 70min city to surf- acheived 68:54
* 5km PB- I managed to take 2 mins 20 secs off my time in the past year

Next year the big goal is to complete the 6ft track marathon and then who knows!

So I am looking forward to a year full of new challenges and experiences and once again I am sure to stuff up, make mistakes, put my foot in it, judge people and throw a hissy fit or two BUT I will also have fun, be silly, laugh way too much, love my family and friends, run, run, run and make the most of evrything thrown my way. We are only here once and who know for how long so enjoy!!

I am going to share what Ray put in my Christmas card this year because I like it :-)

" There is always some madness in Love. But there is also always some reason in madness" Friedrich Nieteche

" Be who you are and say what you feel. Because those who mind don't matter and those who matter don't mind." Dr Seuss

" All we have to deciude is what to do with the time that is given to us..." JRR Tolkien

Happy new year to you all!!!! Here is to a year full of joy and happiness and a few PB's would not be too bad either!!! Back to running stuff in 2007 ;-)

Still here....

I just thought I should pop in and say Hi! Life has been pretty hectic recently and fitting it all in can be a juggling act and unfortunately the blog was the first to be sacraficed. Between running, work, family and the violin..... fitting in the blog reading and updating is hard! Things are great at the moment and I am loving my running and enjoying being able to share it with Ray. So the blog will be a little quiet for a while but I will try and pop in and update.

Nothing too exciting at the moment.... just lots of running. I am feeling back to my usual self and am really enjoying it. I am aiming for the Central Coast half and 6 ft track.... and a few other races inbetween.

Watch this space.......

CR Challenge

Friday 28th October

Today: 6km
Week:51km
Month:270km
Year:2399km

Met the girls this morning for a easy 6km run around the park. We checked on the geese....they think we are stalking them!!! I could not find any ribbons so I found a very noice pink flower for the hair....almost got sighted by radio national who were broadcasting in the park ;-) The girls are very hard to satisfy and feel that as nice as the flower was it is not a ribbon.... so watch this space for the ribbon debut.

Saturday 28th October

Today: 12km
Week:63km
Month:282km
Year:2411km

We did the CR 5km cahleenge this morning and I was quite excited because I had felt so good on thursday I wanted to have a good run today. I had decided to aim for 23mins (my best is 22:35). It was sooooo windy at the bay and the first 3km were into a really strong headwind. At one point I almost felt stationary!!! I was having to work twice as hard to maintain my pace. I felt good from the start and did the first km in 4:23.... the next two kms were slower thanks to the wind and then I tried to make up some time in the 4th km. I thought that was it for the wind, but as I ran under the bridge into the last km bang there was the wind again! the fast guys were passing me with 400m to go and I was trying to use them to drag me along. finished in 23:30 and felt really happy with my time given the wind. I felt pretty good running and my new shoes were heaven!!! Average pace was 4:40/km. It was so nice to be feeling back to my usuall self today :-)

On a side not the violin is going well!!! My lesson was heaps of fun and I have been practicing away..... I can only imagine how bad it must sound for Ray!!! So I am becoming an expert at Twinkle Twinkle little star...... it is quite the performance :-)

She wore ribbons in her hair....

Today:10km
Week:45km
Month:264km
Year:2393km

Today we had wild wally on the program and I was a bit nervous. I have not done any hill stuff since before the marathon. We warmed up and did the drills and strides and then started the session. I had 7 reps of the hill today, which was also a first. I usually only have 5. I made sure I did not go too quick on the fisrt rep but was surprised by my time. Sean wanted us to get faster on each rep and I was not sure if theis would be doable. Linda and I were working together... she is better on the uphill and I am stronger on the downhill. I felt great today... the first session in ages that I have felt like I had the oomph to put in 100%. My 5th rep was 3:03 and I decided I would aim for sub 3mins for the last two. I worked hard on the 6th rep and when Sean called out 3:03 I could not believe it. Bernie then reminded me of the girls who ran the marathon in hot pants and ribbons and said I would have to wear ribbons if I did not do a sub 3mins. I surged up the hill but at the top the legs felt like jelly so I was not able to be as quick as usual on the down hill. I could hear Sean counting down and I put in 100% and cross..... yep at 3:03!! Can you belive it??? Well that is consistancy for you :-) So it looks like I need to invest in some ribbons :-) I was really pleased with the session. It was the fist time I had done 7 reps and I managed to keep my times pretty consistant. My best wild wally time is 2:58 so I am pretty happy with my times today!!

Splits: 3:11, 3:09, 3:07, 3:06, 3:03, 3:03, 3:03

Thats what frineds are for....

Today: 16km
Week: 35km
Month: 254km
Year: 2383km

I met the girls this morning at the park for our mid-week run.... we all had different times from 30mins to 9o mins. so we picked up and droped off all the way around the park. I had a great run.... the body felt great andI finished feeling on top of the world! We were all in fine form this morning and there was lots of banter and good fun! Somethimes I do not think they know how important there friendship is... hard to tell people without sounding like a stalker!! Bernie and Bec were moving a bit better this morning.... although we were still not very sympathetic :-) Hills tommorow **groan**

800'm

Today: 8km
Week: 29km
Month: 238km
Year: 2687km

I had 800m reps this morning and I was feeling keen to have a good session after a crappy week last week. I warmed up with Bernie and heard all about her heroic effort on Sunday..... finishing again with blood flowing! We slowly warmed up to let her body adjust to the rude shock she was going to make it run after such a huge effort! We did the drills and then the strides which felt pretty good. We got going and I was surprised that I felt pretty good. My aim today was put in a good effort and try to keep the times consistant. After the 4th rep I was feeling pretty pooped and had to work really hard in the 2nd 400ms to make up some time. I felt great once we finished...I love that feeling when you have worked really hard and you feel satisfied and pooped. So there are about 6 weeks to go til the central coast half which is my next goal. I would really like to improve my 1:46:24 that I did at Gold Coast in July. I think I can do 1:45 and am going to give it a good crack! I am looking forward to the 5km CR run on saturday..... mainly tosee how Ray goes :-)

Splits: 3:43, 3:43, 3:37, 3:41, 3:39

update

Saturday 21st oct

Today:2okm
Week: 69km
Month: 219km
Year: 2668km

Ray and I headed to Lane cove to do our long run today instead of the internal half tommorow. We ran teh 10km course and then another 10km in the bush and all over the place. It was perfect weather to run, nice and cool. There were a couple of cyclists doing laps in the park and one of them was particularly bad on the hills. They hooned past us on the way out and then we caught her running up Scribbly and then again on the other hill. She said to us ...."how embarrasing being caught by runners..." I just reassured her we were super fast :-) Over all covered 20km in 1hr 55min.

Sunday 22nd October

Rest day :-) We helped out at the internal half today which was really fun! Deanne and I went with a green and white them and made cupcakes and muffins and spounge cake and iced them in green and white. We also got green m&m's and milo bars (green paper).... plus all the healthy stuff! Seemed to go off pretty well and my highlight of the day was watching Deanne keep guard while I sliced the cakes, swating Indian Miners with a red flag!!

Modnay 23rd October

Today: 11km
Week:11km
Month: 230km
Year: 2679km

Ray and I went for a run nice and early this morning..... after I coaxed (dragged) him out of bed :-) Nothing too exciting to report, just a spectacular morning and good company! We ran 11km in 1hr. I am desparately needing to get new shoes this week and try to arrange a massage! I have my first violin lesson tonight and I am a bit nervous!! I have not played for 15years!!!! The teacher also told me I will have to play in the Christmas concert to build my confidence!!! How will having a bunch of younger kids whip my butt help with my confidence.... a lot like running with Sean really!!! Should be fun..... so Ray will need his ear muffs handy from tonight!!

I need more Bran!!!

Time flies when your working, buying a new car, running, learning violin, playing with your neice etc etc! I have been so slack with the blogging and after a few lovely enquiries checking I had not fallen off the face of the earth I thought I had better update :-) I took the week off from training and have just enjoyed running around home and keeping it nice and relaxed. I was feeling a bit flat and needed to have a break and recharge the batteries. I need more Bran ion this blog to keep me regular!!!

Friday 13th october- Easy 6km run. Nothing spooky happened.

Saturday 14th October- 12km. We drove down to Fitzroy falls in the lovely new car to do the 10km off raod race through the fire trails in the bush. It was about 35 degress and soooooo HOT!!! Ray ran with me to keep me motivated and it was a tough run! Bernie had promised it was not too hilly, but running must be like childbirth and you forget the pain once you finish! I swore at Ray the whole time..... especially when on one hill he was walking as fast as I was running!! But he kept me going and believe me I really wanted to stop! The hills just seemed to keep coming.... I have no idea how they ran a marathon on that.... yuck!! I put in a big effort in the last km to pass a lady I had been tossling with and finished 53:30. No where near my 10km time, but I was really happy with my effort. I had not a drop left to give and I was so happy not to stop and walk on the hills! A bit scary to think that 6ft will be 35 more km of that!!!

Sunday 15th October- 20km (am) and 2km (pm)

If yesterday was not enough hills Ray and I headed out in search of a few more. We missed the star because we needed a sleep in so got out to run just after 8am. We started at the park and ran to Coogee and then along the coastal path to Bondi, back up Bondi Rd, through Queens park and back in Centenail park to finish off the 20km. We kept a good pace and averaged 5:50 for the whole run. The legs were pretty tired and Bondi Rd was cruel after so many hills! In the evening we took Bec for a run. She ran for 1km and then walked a little way and then we made her run for 1.5km without stopping! She did really well and ran at about 6:30 pace! The goal is to be running 4km for the Australia day run! She is on her way!!

Week: 71km
Month: 149.5km
Year:2598.5km

Monday 16th October
Today: 10km
Week:10km
Month: 159.5km
Year: 2608.5km

Easy 10km run around the area. Tried to avoid hills unsuccessfully, but then told myself to stop whinging it would all help with 6ft!

Tuesday 17th October
Today: 10km
Week: 20km
Month: 169.5km
Year: 2618.5km

Today started really badly.... I had a terrible night sleep and we then got ready for training and I had lost the car keys!! Spent the next 30mins looking for then and then got back into bed.... too late for training. I then decided to take the rest of the week off training and recharge the batteries. I ran in the afternoon with Ray and had a great runa round the are. He sets a good pace and kept me honest, hovering around 5:30 pace.

Wednesday 18th October
Today: 14km
Week: 34km
Month: 183.5km
Year: 2632.5km

I had 1hr 18mins on the program.... go figure??? That was meant to be 13km but I ended up doing 14km in the same time. It was really hot this evening and I was pretty happy to finish! I forgot how annoying the flies are!! Again averaged about 5:35/km pace.... legs are feeling pretty good!

Thursday 19th October
Today: 10km
Week: 44km
Month: 194km
Year: 2643km

I set out tonight thinking I felt really tired and not keen to run, but once I got going I felt really good! It was much cooler and there was a nice breeze. I jsut decided to head out and run where I felt like and see where I went and for how long. I ended up with 10km average pace 5:28/km. I felt so much mroe relaxed when I got home..... and then was greeted with a really nice bunch of flowers!!!

Friday 20th October
Today: 5km
Week: 49km
Month: 199km
Year: 2648km

Ray and I met Bernie, Kulinda, Kerry at the park and had a really easy 5km run around the park. We checked on the baby gooslings.... amke sure DJ has not BBqéd any (heheh) and gossiped our way around the park. My lower back was sore today and I could feel evry footfall, I think it is time for some new shoes!!! I am going to do my long run tommoroe because I have agreed to host the internal half on Sunday!! Deanne and I are going to bake some green and white goodies!!

Well that was a marathon blog!!! Sorry to all of you who percievered and read the lot! I promise to be more regular!!

Farting around the park....

Today: 8km
Week: 35km
Month: 113.5km
Year: 2562.5km

Today was a fartlek session and I had to do 4 1km loops.....but on hearing that those of us racing on saturday we could do 3! Woo Hoo! That suited me as I am still not feeling back to my usual self yet. The session actually went really well and I was not feeling as tired as I thought. I planned to put in a hard effort but not 100%. The first lap I could really feel last nights leg work out but then it faded away. I fished the 3km in 14:25 and averaged 4:50/km. Ray did the 4 laps and had his first nipple chaffing..... makes me so proud :-) He averaged just under 4:30/km and looked pretty cruisy. The girls even got a flash of his hairy belly.... hehe nothing is sacred!! I might book him a day at the waxer!

I got the violin last night.... very exciting! Ray looks lovely in his ear muffs, although I thought a bit over the top that he kept them on through dinner ;-)

Tuesday 10th October

Today: 11km
Week: 11km
Month: 89.5km
YEar: 2538.5km

Ray and I ignored the alarm this morning and decided to run this afternnon instead. We met Berni and did an 11km loop from Olds Park in Peakhurst, through Mortdale, Oatley and across the bridge to Como and back. It was a really pleasant run and there were quite a few ups and downs to make up for the missed session :-) We ran at a nice slow pace and averaged about 5:55/km.

Wednesday 11th October

Today: 16km
Week: 27km
Month: 105.5km
Year: 2554.5km

This morning I met up with Kerry and Bernie at the park for 16kms. We stayed pretty much in the park and it was a brilliant way to start the day. We ran in all sorts of directions searching out new parts of the park... we even had a hobit like moment as we ran through some pine trees. This week we were admiring the cute little baby geese instead of the swans! I even confronted my childhood fear of nasty geese and got up pretty close for a sticky beak. We averaged about 5: 42/km.

Now I must mention the brilliant debut run of my sister on Sunday. In all my excitment I forgot :-) We bullied her around for a grand total of 2.5kms. And she managed her first full km in 6:20 secs! Not too shabby given that was her first km and she has not attempted to run in over 4 weeks! I will get her running yet!

Update!

The last blog was only 5 days ago but it feels like an eternity!! The last 5 days have felt like a whirlwind! The week before the marathon I had something happen between myself and my Dad which has caused me a lot of stress! I have found it really hard to just keep bouncing along like usual and it really got under my skin. Thankfully I am feeling back on top of things and I have to be so thankful for such wonderful family and friends. My lovely husband and sister have kept me afloat and I can not really express to them what they mean. But the other saving grace has been some brilliant people in my life whom I run and chat with all the time. I will not name and embarress them but they know who they are :-)

Then on saturday at the striders run Ellie gave me a little book which was FANTASTIC!!!! It is called "The little book of Joy" and it gave me heaps to think about. Life is too short so I did two things I have been mulling about for a while. I bought a brand new car and a viloin! I used to learn the violin when I was younger and then stoped which I have regretted. So in the spirit of making the most of life I am going to learn again!! I am really excited about this and can not wait for it to arrive! We have been thinking about a car for a while and finally made the plunge!! So a snazzy new red holden is on the way :-)

The other great thing was running withEllie and a few girls at the striders 10km race on Saturday. Now it was a tough day and Ellie had a hard run BUT I found it such a fantastic experience to run with them and have the chance to encourage someone. sometimes the focus is on how fast, what was the time, was it a pb??? I just really enjoyed running with the girls, mucking about and having fun!

So enough soul searching and I will update the running stuff :-)

Friday 6th october

5km easy run with Ray

Saturday 7th October

2km warm up, 10km race. Deanne and I ran with Ellie and some others and finished in 56:56. This was not the pb Ellie wanted but she certainly had a gutsy run and finished with style!!

Sunday 8th October
Week: 68.5km
Month: 78.5km
Year: 2527.5km
2hr run with the girls! We covered 20km and it was hot and tough!! We were all tired and there was a fair bit of grumping and swearing :-) hehehe we finished in one peice and then had a yummy breakfast and swim at Clovelli.

Monday9th October

Rest day!!

So this week feels like a bit of a new start!! I am feeling happier and relaxed again and am looking forward to the next 6months and the build up to 6ft!

Laps of the lake.

Today: 10km
Week: 31.5km
Month: 41.5km
Year: 2490.5km

Another tough session this morning!! I have no idea how some people can baounce back after a marathon so quickly???? I am feeling really good, no injuries and feel like I could run all day at 5:30 pace BUT try to go quicker and my heart rate sky rockets and I feel crap!! Today we had speed work around the lake. The lake loop according to the garmin was 1.5kms. I had to do 2 laps with a recovery and then 1 lap. After the first lap of the lake I was feeling pretty pooped but just focused on Bec in fron of me to maintain my pace. So I did the first 2 laps in 13:55. Ray had done 3 laps and had ran really well..... but it meant he got no recovery at all before Sean sent us off for the next lap. That is TOUGH!!! Deanne and I worked together in the last lap... both of us are not a 100% at the moment. As we got to the final 200ms I egged her on and we put in a big surge to finish and crossed the line together :-) The single lap was 6:58. For the 3 loops we averaged 4:48/km pace..... but it felt like we were running much harder than that!!! I tell you what I am looking forward to feeling back yo my usual self... not that I am impatient :-)

A great way to start the day!!!

Today: 13.5km
Week: 21.5km
Month: 32.5km
Year: 2480.5km

When the alarm went off at 4:40am this morning I was seriously questioning my sanity! I dragged myself to Centenial Park feeling really unmotivated. Work has been really busy and some personal suff has been stressing me out ++ so I was feeling really flat today. That is until I met up with Deanne, Bernie, Kulinda, Kerry, Bec, Horrie and Belinda. We had a really great run! The sun was up early and the park was full of runners and walkers and all the cute little baby swans! By the time I got to my desk this morning I felt great.... shame I have to stay at work though ;-) It took me a few kms to warm up after I found some new ab muscles which were complaining about last nights fit ball class!! Once they stopped whinging the run was a really comfy pace. Overall we covered 13.5km in 1hr 15 mins. Average pace 5:35/km.

The tortoise and the hare....

Today: 8km
Week: 8km
Month: 19km
Year: 2467km

Well I was definately the tortoise today!!! We had 6 x 800m reps on the program and I was not looking forward to it. The oval is off limits at the moment so Sean had marked out a path around the park. We all started in different spots with the faster guys doing the longer reps. The forst 800ms I felt pretty good and was happy with my 3:28. It then just got worse each 800ms. The final one I felt like a tortoise with hundreds of hares! Ray came this morning and seemed to really enjoy chasing the faster guys. I pulled the pin after 4 reps.... there just did not seem to be anything gained by grinding out two more crappy 800ms. I think it is far smarter to just to listen to my body and back off when I need to. Then cindy finished with a hilarious tale about Sean misreading my email and thinking I had run 20:30 for the 5km! I can not believe he even took that seriously..... nice that he thinks it possible one day ;-) In my dreams perhaps!!

800m's- 3:28, 3:32, 3:35, 3:35

Wake me when September ends!

Sunday 31st September

Today: 11km
Week: 56km
Month: 274km
Year: 2459km

After a fantastic dinner to celebrate Owl and Tesso's birthdat I was quite happy to only have an hour on the program. Ray had 2 hours so we got to the park at 7am and he and Deanne took off for their first hour and would meet me again at 8am. I took my fit ball with me and spent the next 45 mins in the sun and fresh air doing my core and strength exercises. What a brilliant way to exercise!!! so much nice than stuck in the gym thats for sure. It amazes me how versatile the fit ball and theraband is.....you can pretty much do all the exercises you do in the gym with weights and machines. The best thing is the ball makes you use all your abs for all of them.

Ray and Deanne picked me up for the second hour and we did the outside l;oop of the park in reverse. It was such a perfect day and I just loved being out in the sun with Ray and my very special friend Deanne! Seeing we were running later in the morning by the time we got back to the car I was STARVING!!!! I was so hungary I was salivating at the thought of my bran flakes.... a bit sad I know!!!

We finished off the day at my sisters and had a wonderful day with my precious neice. We played, we sang, I got projectile vommitted on...... all good fun!! She makes you appreciate what is truely important. She makes me appreciate Ray and my wonderful mum and sister sooooo much!

Now bring on October!!!!!

Update!

Well I have had a really great two week recovery! I have spent the time resting, sleeping in and doing lots of relaxed easy runs. It has been so nice to just run for the love of it and not worry about time, hills, reps, splits etc! The legs have felt really good and thankfully no niggles or injuries to report ( touch wood!). I did not bother to blog because it would have been pretty boring reading " another easy run...". I am going back to training next week and am really looking forward to getting stuck back into it and aim for the Central Coast half and ultimately 6ft track in March. I have spent a fair bit of time in the gym on the fitball and really working hard to get really strong in the core and butt/legs. I am hoping that will help me with all those long hard hills come march :-)
Past 7 days: 61km
Month: 263km
Year: 2448km

Saturday 30th September

Today: 12km
Week: 45km
Month: 263km
Year: 2448km

This morning was the CR 5km challenge. The legs were feeling really good and I was not sure if I should try to race it or just have a relaxed run. I am wanting to run the 10km next week so opted to run with the 28min group. As we lined up I notice Ellie was also running 28min group. Now seeing I train twice a week with Ellie I was pretty sure that she could do under 26mins. I asked her what she wanted to do and under 26mins was the goal. so I decided to run with her and encourage her to get in under the time. Now I am not a good pacer and so I kept a close eye on our pace, which was pretty even. We hovered around the 5:05 pace and I kept encouring Ellie that if she could try and maintain what she was doing she would easily come in under 26mins. I probably drove her crazy but she was running like a champ and did not have a lot of breath to tell me to shut up! I was so impressed she really dug in and worked really hard.... with no complaints! Far more graceful than me!! We got to 2km to go and I told her this was just 7 laps of Mckay oal which she has done a heap of times! She picked it up and crossed the line in 25:39! It was so much fun to run with her and share the PB!!! I have no doubt Miss Ellie will improve a heap in the next few months.... it is amazing what happens when you know you can do it!!
Splits: 5:05, 5:00, 5:07, 4:59, 5:10, 16sec (72m) Average 5:03/km

Well done Ellie!!! Then we got to cheer the faster guys home..... which included Ray flying home for a 20:30!!! Thats about a 1min 30sec pb!! He ran so well and is improving evry week!! It is so much fun watching him run and improve! I am so proud of him!!! But I will let him describe his run :-) A huge thanks to Blue Dog for pacing him.... after a 4hour training run the day before- the effort is soooo appreciated!!!

Recovery....

Week: 8km
Month: 202km
Year: 2387km

I pulled up really well after the marathon. A few sore muscles but no injuries or sore bits!! I have had time to reflect on my effort on Sunday and am feeling really proud of myself. My net time was 3:56 and I came 24th in my age category. I feel 100% satisfied with my effort on the day and have learnt HEAPS for the next one.

Monday I had the day off and seeing I had the tooth pulled in the morning I just slept and rested most of the day. The body really appreciated the rest and I am sure has helped with my recovery.

Tuesday I went for a really slow 3km run. The legs felt really good and I kept to 6min pace and kept the heart rate really slow. I then spent ages stretching. Wednesday, I went for a nice easy walk and some stretching at the gym. Last night I went for another really relaxed 5km run. Again I kept to 6min pace and just enjoyed turning the legs over. I finished with a walk and some stretching. Overall the legs feel good. I will now just be guided by how I am feeling and just do all my runs nice and relaxed.

My goals for the next 6 months:

· Striders 10km in November- sub 48mins
· Central Coast Half Marathon- 1hr45mins
· 6ft Track Marathon

A marathon effort and a little less wisdom....

Today: 42.2km
Week: 73km
Month:194km
Year: 2379km

I am sitting her pondering my efforts yesterday and mourning the loss of my wisdom tooth..... which I opted to have removed today thinking I would already feel sore so whats a little more pain. The tooth was a whopper and at one point I was wishing I was back running the marathon. I asked to take it home with me, so for all you gruesome types I will put a photo of it on my blog :-)

Where to start..... What a day! This was my second marathon and first attempt at the Sydney course. My Sydney experience could not have been more different to my Canberra debut.... but is just as memorable!
I have trained really hard for this run and can not blame being under prepared or injured. I was well tapered, well fueled, confident and ready to go. I arrived at the start early to cheer the half marathoners off and met up with Helen who was feeling really nervous. This took my mind off beong nervous and we chatted with other striders and Cr's before lining up at the start. Now my goal was to aim for 3:45, which would be a 3 min PB on a tougher course, but I felt ready for the challenge. I lined up behind the 3:45 pacer and we were off.

Now the next 10 km is where I made my mistake and broke the most important rule of marathon running.......... Do NOT start too fast!!! I am not sure how I managed to make this mistake as I was so conscious of it for Canberra. It was not until I reached the 10km marker that I realised I had not only made up the 20secs lost at the start but was now a minute ahead of my splits for 3:45. I don't remember even looking at my watch I just got a little caught up in the excitment and I felt really good..... so I did not notice that I was hovering around 5:10 pace with a few 4:55km's thrown in!!! At this point I thought to myself " I am going too fast" but I just kept running. I was feeling fantastic and loved running through the domain and centenial park. It was great to see lots of Cr's and strisders out on the course.

I got to the half way point and I was still 2mins in front of my schedule but I suddenly became aware that I was feeling really hot and there was not a hope in hell I would be able to maintain 5:09 pace the rest of the way. I ripped off my pace bands and decided I needed to change my goal from 3:45 to firstly finishing, secondly not walking and finally try and come in under 4hrs. I remeber just looking at the average pace on my garmin telling me 5:11/km and thinking "how did I let that happen?". The sun felt really hot by the 21km mark and there was not a lot of shade and I panicked because 21 km is a long bloody way to run in the hot when you have just dug yourself a nice big hole to try and crawl out off! For the next 5km or so I became really preoccupied with how I was going to maange to do this.....I could either try to maintain the faster pace and potentially walk the last 10kms or back off- so I slowed down and made sure I drank heaps of water at each drink stop.

Once I was heading out onto the western distributer I relaxed and just focused on my form and watched all the other runners coming the other direction. It is great to get to see the faster runners. At about the 30km mark people were suddenly stopping and walking. I remember Cindy (seans wife) telling me that Emma Murray had said to her before the Mountain champs that when she feels bad she just tells her self to just keep going. That became my mantra.... just keep going. Dont stop!!! People were walking up the hills so, I was aiming to catch and pass people and use that as motivation to not walk up the hills. At 36kms I decided to have some Jelly beans for a bit of a sugar hit but after 5 mins of trying to convince myself to swallow them I had to spit them out. Haha there was not a chance in hell my stomach was going to let me swallow them!

Deanne and Bernie met me at 37kms and I was so relieved to see them. I can not really explain how I was feeling.... I was just so overwhelmed to see them I was fighting off tears. We ran along and they chatted away and reassured me that I would finish. Just before the hills at the 41 km mark I had to have a short walk break because I started to cry for no reason and I needed to get myself under control.

I had been worried about those hills at 41km up to observatory hill but I could not have cared less at that point. I did not really notice them to much all I could think of was we were so close. At the top of observatory hill I was desperately asking Bernie how long a marathon is I had forgotten and could not work out if it was 41 or 42kms long. Damm 42km was the answer but I was reassured that we just had to get down the corkscrew and Ray and my family were waiting on the Cahill expressway. Once I popped out onto the Cahill I could hear my sister screaming. It was such a surreal feeling.... I felt like I was going to laugh and cry at the same time. Suddenly Ray was next to me and was ready to run the last 800ms with me but I strated to really cry and told him to go away. Thankfully he is understanding.... but just the sight of him was too overwhelming at that point. Ray and Bec need a special mention here. No one could ask for two people to love and support me more than they do. They put up with all my crap and still think I am great..... haha yes they are as crazy as me :-) Seriously without these important people in my life..... well it goes with out saying!!

Now the CR cheersquad deserves a special mention!!!! All I can remember is a sea of yellow and blue and a lot of chanting my name. Now if I had been thinking clearly I would have acknowledged all my lovely CR/Strider running friends but I felt like a stunned rabit. I think I muttered "oh my god" and Bernie said to me just focus on the road. I felt quite embarrassed that evryone was witnessing me looking like a complete wreck boo hooing as I ran along! Haha I still managed to hurl some abuse at an official that was trying to tell Bernie and Deanne that they were not on the right side of the cones and that they would not finish if they did not move..... I think I yelled "They ran the half, can't you see their bibs, stop yelling?". The final chute was amazing!! So many people all yelling and cheering! I saw Ewan from training in the crowd he gave me a big cheer and I almost cried again. I gave Amanda a smile and crossed the finish line and the I think the clock said 3:56:?? I did not turn my watch off straight away so I am not sure. To be honest I did not give a shit about the time, I was just so relieved to have finished!! Deanne and Bernie were there again and got me some water. I could not thank them enough!!!! I was really not thinking clearly the last 5km and I think I would have lost it with out them. It is an amazing feeling to know that there are such wonderful people who are there ready to give you support and lift your spirits even when you are covered in sweat, cry for no rational reason and have gu and chewed up jelly bean stuck to you! Deanne, Bernie, Bec, Kerry, Ali, Alison, Helen, Kulinda, Amnanda, Karin, Mark, Ewan and all my running friends (Striders and CR's..... you know who you are)- thankyou!!

That last 10km was hard work just to keep going. I did not feel woozy or sick, I just felt sooooo tired and emotional. All I wanted to do was cry for no reason. It was like I was watching myself but not really in control.
Finishing Canberra and more than achieving the goal I had set myself was an amazing feeling but today felt just as special. Yes I completely mucked the marathon up and would have preferred to not run it that way BUT I can not explain the sense of achievment I felt yesterday. I certainly earned my finishers t-shirt thats for sure!!! I could have easily given up and stoped and walked to the finish but I was determined to see it through. I kept telling myself this is what its all about.

Will I do another one...... for sure!!! Would I run Sydney again..... definaltely!!! Would I do it differently..... without a doubt!!! That was one tough course and I would love to do battle with it again some day. Oh yes and I will remeber the first and most imoportant rule- do not go out too fast!!!

Splits: 5:36, 5:03, 4:55, 529, 4:56, 5:07, 5:18, 5:16, 5: 35, 5:09, 5:17, 5:12, 5:11, 5:09, 5:09, 5:08, 5:17, 5:09, 5:23, 5:14, 5:14, 5:34, 5:36, 6:05, 5:40, 5:27, 6:19, 5:25, 5:56, 5:20, 6:04, 5:49, 6:01, 5:58, 5:26, 6:06, 5:47, 6:17, 5:51: 6:13, 6:43, 5:53, 3:34 (5:27 pace)

5km-26:01
10km- 52:28
15km- 1:18:23
20km- 1:44:36
25km- 2:12:46
30km- 2:41:15
35km-3:10: 35
40km- 3:40: 51
42km-3:53:27
Finish- 3:57 ( take off about 20sec for the start)

Update!!

Sorry I have been very slack with blogging... too busy running, eating and working :-)


Friday 8th September 2006
Today: 6km
Week: 46km
Month: 87km
Year: 2272km

Easy 6km run…. Legs are feeling great! Am getting quite excited! Average pace5:15/km. Nothing exciting to report.


Saturday 9th September

Today: 10km
Week: 56km
Month: 97km
Year: 2282km

Ray and I met Deanne at Homebush and did some secret training J Both Ray and Deanne have not run the Homebush striders course…. So we did some undercover work!! It was pretty early and rainy so there were no walkers or runners out…. We had the whole place to ourselves…. Except the frogs J We cruised around easily at 5:30/km pace.


Sunday 10th September 2006
Today: 9km
Week: 65km
Month: 106km
Year: 2291km

Ray and I met Deanne, Kerry for an hours run around the park. It was freezing cold and I got Ray to zip me into his coat to keep warm. We warmed up pretty quickly once we got out of the wind tunnel! About half way through the run the rain bucketed down and Ray was beaming! He was loving running along in the park with the rain and the birds going crazy! Feels good to be alive!

Monday 11th September 2006
Today: 6km
Week: 6km
Month: 112km
Year: 2297km

Today was a really relaxed 6km run from home. It was nice and dry when I started an then the rain started to fall and got really heavy. It was a fantastic feeling!!! I had a crappy stressful day and the the feeling of running in the rain was just what I needed!



Tuesday 12th September
Today: 9km
Week: 15km
Month: 121km
Year: 2306km

Final track session before the marathon and we had instruction from Sean to take it easy. Helen and I did a 1800m rep and 600m rep and just kept it really relaxed and comfortable. The 5 ½ laps were a lot more fun chatting and laughing than putting in a 100% We then just did a nice long easy cool down run. I am feeling really good and I can feel the huge difference the less km make! I am getting excited now about Sunday and starting to feel confident about my goal. I will have my usual cheer squad to cheer me home and Deanne is going to run the hill with me... what a hero!!

Wind up my tail.....

Wednesday 6th September

Today: 8km
Week: 29km
Month: 70km
Year: 2255km

It was so nice this morning to have only 45mins on the program instead of an 1hr 45mins! We got some extra doona time which was nice. We plodded around the park taking it really nice and easy. Again a really pleasant run with the girls and Ray who was able to join us this morning :-) Today is our 12 years together anniversary and 6 years since my beautiful Nan died. I regulalry think about my nan and pa.... they played such a huge part in mine and my sisters life. There are certain people who have a profound impact on your life and they have really shaped who I am and what I hold as important. I miss them dearly but get a nice warm feeling because I am sure that they are still watching my sister and I and I often run for them.


Thursday 7th September

Today: 11km
Week: 40km
Month: 81km
Year: 2266km

This morning when the alarm went off there was thunder, lightening and buckets of rain! But the clincher was the wind!!! Now the crazy Kittykat that I am.... I tend to get even more scatty with the wind. Ray often tells me the wind gets up my tail. Needless to say I got reaquainted with the doona and pillow and blissflully slept through it! Ray and I went out this afternoon and had a good session. We did a 3km warm up including drills and strides (heheh Ray is as uncoirdinated with the drills as he is dancing!). We then did 4 laps around the football field. We surged down the long side and floated around the shorter end. So we did 8 surges and 8 floats. On one of the long surges we were running straight into a really strong head wind..... it gave me the shits! It almost blew me over at one point!! I averaged 4:20/km pace for this part of the run.... given the wind I was really pleased!! Then we ran home which was just over 5km. We ran a really good pace on the way home sitting at just over 5min pace for most of the way. The legs felt great tonight..... I could have run all night! So that is the end of any of the quicker stuff. For the next 9 days I will be taking it easy and eating. So evry one say a little prayer that the wind stays away on race day :-)

update

Sunday 3rd September

Today: 19km
Week: 81km
Month: 41km
Year: 2226km

We met at Centenial Park this morning at the blissfull time of 7am :-) We had a great run this morning! We all were feeling tired from yesterdays efforts so we kept a really slow pace and chatted- it was so nice to to just be out in the sun and enjoy running. We ran into the city and practiced our finish down Maquarie st, then through the gardens and back through Kings cross and fisished around the park. We got lots of cheers from all the partiers around the cross.... always an experience. Average pace 5:45/km

Monday 4th September

Today: 11km
Week: 11km
Month: 52km
Year: 2237km

Headed out this evening for a nice 11km run around home. It was lighter this eveinng and I just cruised along to my i-pod. I put some sappy love songs on so I would keep to a nice recovery pace. I felt really good today... the nose is cleared up almost completely- Thankgoodness!! The legs felt good with the shorter run yesterday!!
Average pace: 5:24/km

Tuesday 5th September

Today: 10km
Week: 21km
Month: 62km
Year: 2247km

I had a great session this morning. We had 3x 1200m reps on the program but after our first rep Sean told Deanne, Bernie and myself we had to do the 1600m reps with an active recovery. I was chasing Deanne and was really excited as she was not too far in front. I could really feel the difference having a shorter run on sunday.... more oomph in the legs. The final rep I was a few secs slower because I started to daydream in the second loop and then when Sean called out mysplits I thougt "shit where did the extra 7 secs come from?". So I had to dig deep to make up the time. I was also really excited that my average pace for the reps were 4:14/km pace.
Splits: 5:20 (1200m), 7:11 (1600m) and 7:13 (1600m)

Striders 10km North Head

Today: 15km
Week: 62km
Month: 22km
Year: 2207km

Over the last month I have felt like my training has all been coming together and my times in training and racing have been coming down. My goals so far this year have been a sub 4hr marathon- 3:48 tick, a 4km pb- done, 5km pb- done, a sub 70 city to surf- 68:54 tick, half marathon pb- tick. Today I had grand plans of smashing my 10km pb of 48:43. For some reason I really struggle on the 10km distance. I think I can run the distance quicker, but it always eludes me. today was no exception. I managed a 8 second Pb which I am happy about but it was not what I was aiming for and it was a tough day at the office! Now I could use my cold and marathon training as an excuse but I have run really strongly all week..... so it was just not my best day. As the wise Don Juan has said to me before "thats running!".

We did a 3km warm up and I knew it was not going to happen. The legs and body just felt tired. It was really exciting geeing Ray up for his first 10km race and trying to guess his time. We took off and did the first km a bit too fast..... now my initial plan had been to go as hard as I could and see what happend, but I knew from the warm up that would make it a hard day. So I backed off a bit and just tried to keep good form. At the 5km mark I was feeling really tired and worked really hard to try and hang on the Bernie. She tried to urge me to stick with her but I felt like I had lead legs. Each time I tried to pick up the pace my breathing and heart rate when through the roof and my legs did not seem to go any quicker :-) The 50min pacer was running at 4:30 pace for at least the first 7km (they finsihed in 47:30) and I found this unsettling.... I had to keep checking that I was not running that slowly. Mentally my head was fine. I just told myself this was a crap run but not the end of the world. I just concentrated on maintaining my pace and not slowing too much. I picked up the pace for the final 1km and was pretty happy to finish. It was a spectacular course with great views. It was a great course to run a fast time so I can't wait to have another crack at it!!

It was soooo great to see Ray running in the other direction and he looked really comfortable. He gave me a wink and a clap as he flew by. All I kept thinking was I cant wait to finish and see what time he did!! Bernie and Deanne had great runs bithe smashing there pb's.... so two out of three is not too shabby :-) Now a highlight was cheering Kerry who finished really strongly taking another huge chunk off her last time..... she has had about 12months off with a ruptured achilles and is running so well and improving all the time!! Ohhh and my other highlight was being past by the strider who was cruising along......juggling as he went!!! I am not kidding.... juggling and looking like he was just taking it easy ( I think he finished 45mins).

We finished off sitting on the beach having yummy fruit toast and coffee, soaking up the sun and paddling in the water! Very nice!!

In the theme of being positive..... the good things from the run were-
* seeing Ray do a great debut 10km
* running at a spectular part of Sydney with great friends
* not quitting when you feel like crap and want to sit down on the curb
* Mentally dealing with feeling bad but just working hard anyway
* being past by a juggler for the first time :-)

10km- 48:35 Average Pace 4:50/ km :-(

Update

I have been a slack tart with the blog this week..... thought I should puul my finger out :-)


Monday 28th August

Rest day!! Woo hoo! Celebrated with a well earened massage from Tiger..... always hits the spot!!

Tuesday 29th August

Today: 11km
Week: 11km
Month: 336km
Year: 2156km

Today was 1km reps and I felt full of energy.... even Sean noticed commenting I was in for a good session. I had 5 1km reps with an active recovery. I had decided I wanted to keep them all under 4:30/km and aim to get quicker each rep. Once we got going the legs felt fantastic and the pace felt really good! I really enjoyed the session this morning.... although the legs were pooped at the end! It was great to see Kerry and Ellie running so strongly.... getting promoted to the longer reps!

1km reps: 4:29, 4:25, 4:24, 4:23, 4:20

Wednesday 39th August

Today: 19km
Week: 30km
Month: 355km
Year: 2175km

Yeah... the last of the wed long runs :-) We had instructions to take it easy today, which was good because the legs felt heavy from yesterdays efforts! I met Bernie and Deanne and we plodded around the park. I covered 19km in 1hr45mins, average pace 5:38/km.

Thursday 31st August

Today: 10km
Week: 40km
Month 365km
Year: 2185km

Today was Wild Wally- about a 700m hill loop that we have to atack the up and down and then have a 2 min active recovery. I was determined that I would go under 3 mins today.... even if it killed me :-) Sean started us half way up the hill this week.... which was great to break the hill in two bits. I really tried to work hard on both the up hill and down hill today.... I really noticed I was able to really hammer the downhills which I am usually a bit too scared to do. By the 4th rep I was pooped and had no idea if I could crack the 3min barrier. Deanne Myself and one of the yonger girls had been working hard together. I said to them I wanted to get under 3 mins so we needed to work really hard. We took off at top speed up the hill... I was trying to get a few seconds in the bag. I flew down the downhill section and then my legs let me know how tired they were feeling as I tried to pick it up in the final up hill section. I could hear Sean counting it down and dug in and lunged for the line.... 2:58 Woo Hoo!!! Deanne and I were ecstatic..... such a good feeling when it all starts to click!!

splits: 3:15, 3:10, 3:06, 3:03, 2:58 (** still smiling**)

Friday 1st September

Today: 7km
Week: 47km
Month: 7km
Year: 2192km

The first day of spring is here and 17days til the marathon :-) We met at 5:45am at the bay and did a really slow lap, just turning the legs over. It was a spectacular morning and the rowers were all out on the water. Deanne, Bernie and myself are all really excited about the striders run tommorow. The plan is to go out hard and try and hold on :-) We are all feeling great at the moment and I am wanting to have a final hard/fast run before the big one. So once saturday is over I am going to try and make sure all my runs are at an easier effort and just focus on the mental stuff. I am really excited about this marathon..... especially since I found out that spud will be doing the 3:45 paceing duties!!! I can't wait :-) Touch wood.... evrything is looking good :-)