Christmas Day run (Melb) and other runs in Cairns....

Monday 28th Dec - relaxed 8k, 48:45, 6.05min/km, avg HR 163, cal 560
This morning I'm back on track with my program and hoping to keep in the routine now, I just have 3 runs to do in Cairns this week so I'll take them steady due to the difference in the heat. I think it's going to make me stronger though. This mrning I had to stop for a drink and to just have a break under the shade but I stopped the timer and picked up again when my HR went down a bit.

Sunday 27th Dec - relaxed 5k, 28:28, 5.46min/km, avg HR 169, cal 350
First morning in Cairns and wanted to make up the 5k that I hadn't run earlier in the week to get up to the total k's as listed in the program. I went running with Josh and I think it's the most I've ever sweated in my life! HR was high but I felt OK, took things slow and just did the 5k...humidity is sooooo hard to get used to.

Friday 25th Dec - long run 15k, 1:31:08, 6.05min/km, avg HR 157, cal 1058
I think this was the first time I've gone for a run on Christmas morning, I thought I'd get the long run out of the way in Melbourne before I get hit with the humidity of Cairns and I'm soooooo glad I did. A steady long run which set me up for a great christmas day with the family.

Thursday 24 Dec - 5k (31:52)

Relaxed run 5k - 31:52, avg 6.20min/km, avg 154bpm, 356cal

Last day in Alice Springs, another 29 degrees this morning! I changed the settings on garmin to focus on HR instead of pace and kept it under 155bpm as much as possible. Due to heat it was quite slow but that's ok, the time on the feet is the key. Jumped in the pool straight away and had a bit of a swim/paddle (great recovery)before the plane trip home to Melbourne in the afternoon.

All organised for Christmas Day tomorrow then more holidays, up to Cairns on boxing day...different heat again will be a test.

Wed 23 Dec - 9km (58:17)

Speed session - 3km warm up, 5 x 200m efforts with 200m walk recovery, 4km cool down - 58:17, avg pace 6:28min/km, avg HR 158, cal 616

Wednesday is normally the speed session at the tan, and this week a tan time trial was on the progam. Obviously that isn't an option in Alice Springs so I took the coach's advice to just see how I felt when I got out there - quality over quantity is the key in this heat.

30 degrees this morning when I got back at 6.30am (didn't check it beforehand but OMG it was warm!). Felt pretty good for the 200m efforts.

Stats:
3k warm up - 18:59:32 - avg 6.20min/km
200m effort - 59:57 - avg 4.29min/km
200m walk recovery - 1:43:40 - avg 9.46min/km
200m effort - 52:75 - avg 4.04min/km
200m walk recovery - 1:53:85 - avg 10.12min/km
200m effort - 48:35 - avg 4.00min/km
200m walk recovery - 1:59:98 - avg 10.08min/km
200m effort - 46:65 - avg 3.49min/km
200m walk recovery - 2:05:42 - avg 10.29min/km
200m effort - 46:40 - avg 3.50min/km
200m walk recovery - 2:00:37 - avg 10.10min/km
4km cool down - 25:19:73 - avg 6.19min/km

Overall quite happy that the 200m efforts got quicker each time. The weather took it out of me but I'm glad I got out there and experienced it. We head off back to Melbourne tomorrow, will try get a short 5k in tomorrow morning before we head off then make the most of Ballarat weather on Christmas day before the humidity of Cairns next week! It'a all happening.

Mon 21 December - 8km (48:38)

Relaxed run 8km, 48:38, avg min/k 6:07 avg HR 160 cal 563

5.45am Alice Springs time I set off, it was 22 degrees and I did an out an back. By the time I got back it was 27 degrees...one of the hottest runs I have done but I actually really enjoyed it. My heart rate was up right from the first k so I tried to concentrate on keeping that low instead of looking at my pace (which I was a bit disappointed to be over 6min k's for most of the time). Overall a steady run in a completely new area which was just great. The landscape is so different here in Alice with the hills and lots of rocks as well as the red dust! There is hardly any humidity at all, it's just HOT! I think I'll prefer this heat than the humid heat in Cairns next week but we'll see.

I will try to go earlier on Wednesday morning to make the most of the cooler temperatures, the sun rises before 5am here so it should be good. I felt really dehydrated along the run too so I might take some water with me next time...just annoying having to carry it that's all. I did make sure I was well hydrated overnight but after about 1k I reckon that was all gone.

The first few days of holidays are going well, very relaxing and getting around to see a bit of the scenery is nice too. Having a pool to cool down every afternoon is a bonus, I'll do some deep water running tomorrow which will be fun! It's great not having to be at work for two weeks and just deciding on the day what we are going to do, even if it is nothing at all it's great!!

Sat 19 Dec 2009 - 19k (1:56:25)

Long run 19.03km 1:56:25 avg 6:07min/km avg HR 153bpm 1348cal

I swapped the normal sunday run to today because I'm heading to Alice Springs this afternoon and want to try and keep out of the heat if I can. I was feeling very heavy after the big day yesterday with Christmas party for work, but once I got a k down the road I felt good. I tried to keep the HR under 75% so avg k's was quite slow but thats fine, it's the k's under the belt that is important. I really wanted to do that extra k to make it to 20k but Josh had reminded me before I went "trust the program and don't do any more" so when I was tempted to go that bit further I remembered that and just walked the last little bit home instead.

Really happy to have my Garmin405 back, I had mine replaced as it was not working. Off to stretch now before I get organised and packed to head off to the airport later :)

Ready, set, go...we're organised!

Today I've finally finished the flyer for "Rell's Run 4 Ryan" with the help from a couple of my more technical minded friends and my sister for the photos :) Now it's out there and I'm committed to the training so I get there as fit as I can in May.

I'll use this blog to keep a record of my training as much as I can. The next two weeks will not be as structured as planned because we are on holidays for Christmas. Josh (my gorgeous fiance) and are flying out tomorrow to Alice Springs to stay with family, come back on Christmas Eve to have the day in Ballarat with Josh's parents, then on Boxing Day fly to Cairns for a week or rest and relaxation! Can't wait to have the time away from work and home, just to do something different.

Ok back to the running, the plan is to get my long runs in at home tomorrow morning and then on Christmas morning so that I take advantage of the cooler weather. When in Alice Springs and Cairns I'll try and get out in the mornings to beat the heat, and just play it by ear. As long as I keep active and get out there as much as possible it will be fine.

I'm looking forward to starting 2010 and working towards this goal, I know I'll get there...just have to be sensible with the training, eat well and recover well. Most importantly I'll enjoy the rest of the program to get me to the finish line on Sunday 16 May 2010.

I hope that you enjoy reading my progress along the way...don't expect it all to be great reports, I'm sure there will be a mix of good runs and not so good runs but I'm ready to get into this!