5:00am - Alarm goes off, and by 5.15am I'm up and getting myself some porridge, packing my fuel belt and making sure I've got everything...hat, watch, number, gatorade, lollies, fuel belt, jumper, gloves etc. Say a quick goodbye to Kerri & Jesse, and Chris who were the only one's awake at that our of the morning :)
6.00am - Leave Skeens Creek - Josh takes me in the car instead of getting on the bus and Sherryn comes too.
7.00am - Arrive Lorne, go to toilet, stretch, drink water, walk around nervously and eventually make our way to the start line. There was people everywhere all different shapes and sizes, some obviously a lot more experienced than me. There was no official start line like in other event's, just a large gathering outside the Lorne Hotel so we went up there, the officials were saying that the start was six minutes away so I hurried along and all of a sudden the nerves hit! Spotted two CoolRunner's in the crowd and went and introduced myself, it was good to see them and stand with them at the start. Finally I took off my jumper, handed that and my gatorade to Josh and gave him a big hug goodbye, and Sherryn too. I could tell they were nervous for me hehe, and I just said don't worry I'll see you at the finish.
8.00am - We're off! I ran with Ayesha (CR Turtle-Runner) for about the first 10k I think, going nice and comfortably at about 6min k's. I was still pretty congested and coughing along as I went and I thought this is going to be a tough morning.
I walked through every drink stop and having a couple of cups of water or gatorade at each one. The volunteer's were lovely and had jelly beans there too which was nice. I started having little nibbles of jelly babies from about 10k onwards.
There were 3 major hills in this race and I knew where they were before I even started - 10km, 23km & 34km. The first one was ok and I ran up that one, was buggered at the top but LOVED the downhill! I think around that time I got a good kick from the jelly babies and flew down the hill feeling great.
Taking shade along the way as much as I could, I had to keep reminding myself to slow down, take it easy and just relax. I chatted and joked around with a range of people along the way, it was such a friendly group. Between the three big hills it was just constant undulations, and can't remember many flat bits at all until the last 3km or so!
Hill no. 2 at 23k was when I started to walk, I couldn't see a person in sight that was running so I gave in and thought that I may as well too. It was so much easier to take big strides and walk up the hill instead of really wasting energy running up it when my legs were just really heavy and weren't going much quicker anyway. The 23k mark hill was split up into two bits. You get to the first part of it and have a big climb then it goes down (I was expecting this) so many people think that's it, but no you're only half way up the damn hill hehe!! I ran the downhill then again just really strided it out to the top of the second point. At this stage we'd passed where the half marathoner's started and I knew we were over half way! That was a great feeling. There was also a drink station at this point and I was actually the last person that actually got any water, they ran out after that and I felt terrible for the many people behind me who would have missed out on water!
Ok along I went, slowing considerably but still running. I knew that the worst hill was over with and felt great! I was chatting to some guys saying how we're over half way and we had a few laughs along the way.
Then as I was running along with another lady for about 5k or so, a gentleman joined us and started to talk to us. He was amazing, he was 62 years old from Taiwan and told us he was running his 207th marathon! Absolutely amazing!! I told him it was my first and he just seemed so happy for me and gave me some words of wisdom ("You're doing great, just keep breathing deeply, pace yourself and have fun!", of which I replied "I'll have fun when I finish!!") we ran along then til about the 33k mark with him chatting away and I was really in awe of him. He said he was in Aus for 4 months and this was his first of 14 marathon's he'd planned in that time so nearly 1 every weekend!! WOW!! He said that he was so pleased to see me starting to run when I'm so young, and was praising my efforts for choosing this as my first marathon.
Last big hill 34km mark, again I walked up this one. Ran down the downhills and from then on I walked up most of the uphills from there on in.
I didn't "Hit the wall" at all, I just felt heavy legs especially the quads and my feet were burning by this stage. When I got to 35k I was over the moon to think that only 10k to go! Then it was a pretty slow effort to the finish then, the garmin watch had ran out of battery and I was in unknown territory having never run this far in training before. I thought about why I was running, all the training run's I had, my family waiting at the end and then I thought oh no they are going to be worrying so much that I'm not there yet! It was even more worrying when I saw an ambulance go past me, I think straight away that mum and dad would straight away worry that it was me that it was going to pick up!
I figured at this point that I would walk up the up hills and run the flats and down hills to the end so that I still finish feeling good - instead of to keep running and not make it past 40k or something.
It went pretty quick from here on cos I could see Apollo Bay in the distance which was just great! Ran over the 42.2k timing mat which is the official marathon distance in 4hrs47min. I think walked/jogged the last 2.8k til the end. With about 1km to go I could see Josh standing on the side of the road and that was an AMAZING feeling!! I was so happy to see him there, even though at that stage I was walking I just wanted him to know I was ok and I was nearly there. I smiled and yelled out and waved to say I'm ok, just taking a little break to catch my breath for the run to the finish (cos there was no way I was going to walk over the finish line!)
1.00pm - He ran along with me for the last 500m or so until the people started lining the streets. I said thank you and I'll see him at the end. I heard Dad yelling from about 200m to go, and spotted all these white t-shirts which I knew was all of my family cheering me on! I was so happy and couldn't believe that this was it, I was there and I'd just been running for 5hours!! WOW. They were all cheering, I had the whole crowd of about 300people or so cheering me on and clapping at the finish, when I got to my family I gave them all a hi-five then my two nephews Cody (7) and Ryan (5) held my hands and we ran over the finish line together!! It was wonderful. Ryan just took off and nearly pulled me over the line, I had to tell him to not go too fast, 1. I couldn't move much faster, and 2. I wanted to soak it up as much as I could.
1.11pm - I put my hands up and ran over the finish WOO HOO I had done it and I am now an ultra-marathoner!
The lady at the end took my timing chip off, I gave Cody and Ryan the biggest hugs and they were so happy, then I turned around and had my entire family cheering behind me. I had big hugs for all of them, I didn't want to let them go it was the best feeling! Tears, happiness, relief and a massive sense of achievement to have just finished that.
So...
42.2k in 4hr47min
45km in 5hr11min
TO Josh, Mum, Dad, Kerri, Andrew, Cody, Ryan, Jesse, Sherryn, Chris, Ken, Shirl, Dale & Joy THANK YOU! for cheering me over the line (and waiting for ages for me to come along), it was so great to have all of your support and THE BEST feeling being able to run over that line knowing you were all there waiting for a big fat sweaty hug from me hehe. And CR Bennie, it was great to have you at the finish taking photos and waiting around for me to finish too...my family really enjoyed meeting you and thanks again! I look forward to seeing you finish your first marathon too :)
I'll gradually get photo's up during the week. For those who're still reading this thank you, and if you're ever thinking about getting into running DO IT! It's an amazing feeling and to achieve something I've been aiming towards for several months is just FANTASTIC. Just keep going, believe in yourself and have fun!!
Monday, May 17, 2010
Saturday 15 May - Sherryn's 6.5k race :)
After arriving in Apollo Bay late Friday night we eventually went to bed in order to be up nice and early for Sherryn's race which started at 10am. Sherryn & Chris, and Josh & I drove into town from Skeens Creek where we were staying, picked up the timing chip for her, then mingled around the starting line for about half hour until the race started.
Now a little bit about Sherryn...she started running around the start of this year by doing the Couch to 5k program which over nine weeks helps you to build up to 5k of running non stop. I remember when she was at about week 5 and she had her first 20min run with no stopping, she was nervous and really didn't know how she'd do it! But yes she did, and eventually after nine weeks was finished the program and running for half an hour non stop. At Easter time we were all sitting around the campfire out at the farm and she said that she didn't know what to aim for now that the program was finished. She wanted some suggestions for a 5k race or similar to work towards, she had her iphone organised with music she actually selected instead of the random ones on the program and she wanted some extra motivation in a race to aim for.
I suggested she do the 6.5k race in Apollo Bay the day before my 45k. She was going to be there anyway for the weekend, had about 6 weeks to train for it, and she said yes straight away! I think the next week she'd signed up and registered for the event.
So Saturday came, and I was so happy to be watching her line up for her first race. I remember my first race, wondering what the hell I was doing and looking at all the people around me thinking how much faster they were going to be and comparing myself to others.
The starters gun went and she was off, along with about 700 others (I think, maybe more) and with a smile on her face as she went past we cheered her on as loud as we could.
45minutes later I saw her running down the road toward the finish line, it was the best feeling and I started to scream and jump around, waving my hands and cheering "Go Sherryn, WOO HOO!!". Chris and Josh were at the finish line taking photos, she'd done it and I was soooo proud! Her first ever race, and she chose one of the most difficult by the way with a massive hill 200m elevation gain over 1.5k amazing effort I think. She raced along side some of the best in the state, especially Steve Monaghetti who we'd joked that if it was raining we were going to ask him to carry an umbrella over her head along the way! hehe.
Afterwards we stood around chatting, very happy to have finished the run, then we actually went and chatted to Mona and we were happy to hear that the third place getter even walked up some of the hill!!! It was massive!
I'm sure photo's will be coming, but I just wanted to say a MASSIVE congratulations to Sherryn for her great run on Saturday! She's come a long way in only a few short months from running 2minutes at a time to being about to run a race in 45min, such a great job. I'm glad you're enjoying the running as much as me, and I hope you are very proud of your efforts! xxx
After the run, we were back to the house and watched a bit of the "Spirit of the Marathon" but I fell asleep and was feeling horrible with my head cold being all blocked up and headachy I was seriously wondering how I was going to get up the next day to run 45km. We then went in for a late lunch, came back to the house and met Kerri, Andrew and the three boys Cody, Ryan & Jesse then had dinner, relaxed and finally I went to bed around 10.30pm I think. We all stayed at Dale & Joy's house, which was great!!! Thank you!
Now a little bit about Sherryn...she started running around the start of this year by doing the Couch to 5k program which over nine weeks helps you to build up to 5k of running non stop. I remember when she was at about week 5 and she had her first 20min run with no stopping, she was nervous and really didn't know how she'd do it! But yes she did, and eventually after nine weeks was finished the program and running for half an hour non stop. At Easter time we were all sitting around the campfire out at the farm and she said that she didn't know what to aim for now that the program was finished. She wanted some suggestions for a 5k race or similar to work towards, she had her iphone organised with music she actually selected instead of the random ones on the program and she wanted some extra motivation in a race to aim for.
I suggested she do the 6.5k race in Apollo Bay the day before my 45k. She was going to be there anyway for the weekend, had about 6 weeks to train for it, and she said yes straight away! I think the next week she'd signed up and registered for the event.
So Saturday came, and I was so happy to be watching her line up for her first race. I remember my first race, wondering what the hell I was doing and looking at all the people around me thinking how much faster they were going to be and comparing myself to others.
The starters gun went and she was off, along with about 700 others (I think, maybe more) and with a smile on her face as she went past we cheered her on as loud as we could.
45minutes later I saw her running down the road toward the finish line, it was the best feeling and I started to scream and jump around, waving my hands and cheering "Go Sherryn, WOO HOO!!". Chris and Josh were at the finish line taking photos, she'd done it and I was soooo proud! Her first ever race, and she chose one of the most difficult by the way with a massive hill 200m elevation gain over 1.5k amazing effort I think. She raced along side some of the best in the state, especially Steve Monaghetti who we'd joked that if it was raining we were going to ask him to carry an umbrella over her head along the way! hehe.
Afterwards we stood around chatting, very happy to have finished the run, then we actually went and chatted to Mona and we were happy to hear that the third place getter even walked up some of the hill!!! It was massive!
I'm sure photo's will be coming, but I just wanted to say a MASSIVE congratulations to Sherryn for her great run on Saturday! She's come a long way in only a few short months from running 2minutes at a time to being about to run a race in 45min, such a great job. I'm glad you're enjoying the running as much as me, and I hope you are very proud of your efforts! xxx
After the run, we were back to the house and watched a bit of the "Spirit of the Marathon" but I fell asleep and was feeling horrible with my head cold being all blocked up and headachy I was seriously wondering how I was going to get up the next day to run 45km. We then went in for a late lunch, came back to the house and met Kerri, Andrew and the three boys Cody, Ryan & Jesse then had dinner, relaxed and finally I went to bed around 10.30pm I think. We all stayed at Dale & Joy's house, which was great!!! Thank you!
Sunday, May 16, 2010
I'm an ultra-marathoner!! WOO HOO!!
Just home from Apollo Bay and I'm very happy to report that I finished the 45km Lorne to Apollo Bay ultra-marathon WOO HOO!!
There will be more to come tomorrow when I have had a good sleep and relax, but right now I'm just excited to say that my 42km marathon time was 4hr47min and finished the 45km in a bit over 5hours.
VERY HAPPY CHAPPY :)
There will be more to come tomorrow when I have had a good sleep and relax, but right now I'm just excited to say that my 42km marathon time was 4hr47min and finished the 45km in a bit over 5hours.
VERY HAPPY CHAPPY :)
Thursday, May 13, 2010
Friday 14 May - Travel to Apollo Bay
Ok so after work Friday I'm going straight to Apollo Bay, so......that means the next time I write will HOPEFULLY be a very happy chappy with a race report to come!
FINGERS CROSSED :)
FINGERS CROSSED :)
Thursday 13 May - 3 days to go!!
WOOOO HOOOOOO I'm feeling a lot better than the last two days - still not 100% but no headache, not so much of a runny nose and now it's a cough instead...I'm going back to work today, not running or riding in though. I'll take it easy today and IF I get a whole lot better I'll do a short run into work tomorrow and then ride home before we head to Apollo Bay tomorrow!! WOW it's come around so quickly.
Yesterday I was feeling horrible, all choked up with this cold and not confident at all then a number of things happened...
I received a delivery in the mail - 10 white polo tops with "Rell's Run 4 Ryan" on the front and back for my family who'll be standing at the finish line waiting for me on Sunday, that got me a bit excited. Then I went for a drive to another coolrunner's house who lent me a copy of the DVD "Spirit of the Marathon" so I sat there and watched that for the afternoon. Once more I felt motivated and ready to tackle the 45km!! THEN I went into the physio last night for my last session of dry needling. They were not bouncing around as much as usual which is a good sign, although felt a little sore afterwards so I know they are doing something.
With all that and waking up this morning feeling a lot better, I'm feeling good mentally that another couple of days rest to get over this cold fully and I'll be there on Sunday taking it all in and enjoying as much as I can.
Thanks Eagle for your comments :)
Yesterday I was feeling horrible, all choked up with this cold and not confident at all then a number of things happened...
I received a delivery in the mail - 10 white polo tops with "Rell's Run 4 Ryan" on the front and back for my family who'll be standing at the finish line waiting for me on Sunday, that got me a bit excited. Then I went for a drive to another coolrunner's house who lent me a copy of the DVD "Spirit of the Marathon" so I sat there and watched that for the afternoon. Once more I felt motivated and ready to tackle the 45km!! THEN I went into the physio last night for my last session of dry needling. They were not bouncing around as much as usual which is a good sign, although felt a little sore afterwards so I know they are doing something.
With all that and waking up this morning feeling a lot better, I'm feeling good mentally that another couple of days rest to get over this cold fully and I'll be there on Sunday taking it all in and enjoying as much as I can.
Thanks Eagle for your comments :)
Tuesday, May 11, 2010
Tuesday 11 May - Head cold...home from work!!
How annoying, I woke up this morning (well at 2am this morning) sneezing like crazy, runny nose, dry sore throat and haven't been sleeping well ever since! I really don't need this right now. I've taken the day off work to hopefully sleep it off! Well rest will hopefully mean I'll flush it through the system today and get back into things tomorrow...here's hoping!
Monday, May 10, 2010
Monday - 6 days to go!
Bike to work 4.5k (AM)
Run from work 4.5k (PM)
I had a nice sleep in today, I'm making the most of any time that I do sleep well cos I know later in the week it might not be so easy! Rode into work this morning, had a good hilly walk during lunch time then after work ran home. My stomach was a little upset by the time I got home but I felt pretty light on the feet today which was nice.
Thoughts of today...I've been a little more excited today and just reflecting over the past few months of training. I had a look through the bank account that we've set up for Ryan and it's just amazing the range of people who have donated! I've been called an inspiration again today, and still I find it hard to think that I could be an inspiration to anyone. There are so many others that I look up to who I admire greatly and although it is an honour to be an inspiration to others, I do feel very humble - is that the word? I'm amazed at how genuinely interested people are in my progress and supportive of the training and fundraising we've been doing. I also love how much faith everyone has in me in being able to finish on Sunday! I'm still worried that I won't make the distance, but I don't think there are many people/family/friends that even think that I won't make it hehe.
The best thing out of this is that I think it's been great for our whole family to be involved in, it was the best feeling having the family interested in my training, bringing me drinks along the long training runs, Cody and Ryan joining in on the effort to raise money for "Rell's run" as well by doing a read-a-thon, and seeing Sherryn find an interest in running is just so great! She's going to be doing the 6.5k race on Saturday at Apollo Bay as her first ever fun run and I can't wait to be there to cheer her over the line.
Mum and Dad are cutting short a holiday to be there on Sunday. Kerri, Andrew and my beautiful nephews of course are coming along for the whole weekend and have been doing anything they can to make the training and fundraising fun! Josh has been my personal massage therapist which is wonderful, and will be there on Sunday to give me a post-run massage as well. I've even got Chris interested in buying a garmin forerunner 405...hehe that Sherryn can use for running, and Chris can use for his geocaching!! Love it!!
Ok enough from me for today, overall I'm feeling pretty good but also a bit strange when I feel really good and want to get out there for a run but I need to hold back, drink lots of water, eat well and wait for Sunday to go for the long run.
One thing I haven't mentioned is that I'm really looking forward to meeting some more Coolrunner's on the weekend. Will be great to see Bennie at the finish line (thanks for your support!) and to run along with some other first timers as well. I hope we can keep each other occupied along the way and help each other through the unknown km's! I have to get my jokes ready so I can get some laughs along the way :)
Hehe now I'm getting excited!!!!
Run from work 4.5k (PM)
I had a nice sleep in today, I'm making the most of any time that I do sleep well cos I know later in the week it might not be so easy! Rode into work this morning, had a good hilly walk during lunch time then after work ran home. My stomach was a little upset by the time I got home but I felt pretty light on the feet today which was nice.
Thoughts of today...I've been a little more excited today and just reflecting over the past few months of training. I had a look through the bank account that we've set up for Ryan and it's just amazing the range of people who have donated! I've been called an inspiration again today, and still I find it hard to think that I could be an inspiration to anyone. There are so many others that I look up to who I admire greatly and although it is an honour to be an inspiration to others, I do feel very humble - is that the word? I'm amazed at how genuinely interested people are in my progress and supportive of the training and fundraising we've been doing. I also love how much faith everyone has in me in being able to finish on Sunday! I'm still worried that I won't make the distance, but I don't think there are many people/family/friends that even think that I won't make it hehe.
The best thing out of this is that I think it's been great for our whole family to be involved in, it was the best feeling having the family interested in my training, bringing me drinks along the long training runs, Cody and Ryan joining in on the effort to raise money for "Rell's run" as well by doing a read-a-thon, and seeing Sherryn find an interest in running is just so great! She's going to be doing the 6.5k race on Saturday at Apollo Bay as her first ever fun run and I can't wait to be there to cheer her over the line.
Mum and Dad are cutting short a holiday to be there on Sunday. Kerri, Andrew and my beautiful nephews of course are coming along for the whole weekend and have been doing anything they can to make the training and fundraising fun! Josh has been my personal massage therapist which is wonderful, and will be there on Sunday to give me a post-run massage as well. I've even got Chris interested in buying a garmin forerunner 405...hehe that Sherryn can use for running, and Chris can use for his geocaching!! Love it!!
Ok enough from me for today, overall I'm feeling pretty good but also a bit strange when I feel really good and want to get out there for a run but I need to hold back, drink lots of water, eat well and wait for Sunday to go for the long run.
One thing I haven't mentioned is that I'm really looking forward to meeting some more Coolrunner's on the weekend. Will be great to see Bennie at the finish line (thanks for your support!) and to run along with some other first timers as well. I hope we can keep each other occupied along the way and help each other through the unknown km's! I have to get my jokes ready so I can get some laughs along the way :)
Hehe now I'm getting excited!!!!
Sunday, May 9, 2010
Sunday 9 May - 12k
Yesterday was a quiet day at home before heading to Ballarat for Mothers Day activities with the family. I drove down late last night so got to bed around midnight. Had a great sleep and got out of bed today at 8.30am which is amazing for me! I think it's cos I wasn't in my own bed and didn't have anything I really had to do except for my run of course.
I left the house a bit after 9 and ran to the lake, around the lake and back home again - all up 12km. At first I felt a bit sluggish and a few pains in the knees but that went in no time and I was quite relaxed then for the entire run. It made me realise that you can go through a bit of an uncomfortable stage but then in a few minutes things turn around so quickly and you can feel amazing. So next week I'll remember that, just have to keep going because you don't know what is around the corner and even though it may hurt now I could get a new lease of life by just taking a few more steps hehe.
The day in Ballarat was great with Mother's Day lunch and a pretty funny afternoon with the nanna's on both sides, it was great! I drove back to Melbourne then for a quiet night before getting back into it at work tomorrow.
Ok so I'm really amazed at how quickly this time has gone, I am now less than a week away from being a marathoner!! Yes I'm nervous, but I just want it to be here too so that I can get to that finish line where my beautiful family will be waiting and cheering me on. Can't wait!
I left the house a bit after 9 and ran to the lake, around the lake and back home again - all up 12km. At first I felt a bit sluggish and a few pains in the knees but that went in no time and I was quite relaxed then for the entire run. It made me realise that you can go through a bit of an uncomfortable stage but then in a few minutes things turn around so quickly and you can feel amazing. So next week I'll remember that, just have to keep going because you don't know what is around the corner and even though it may hurt now I could get a new lease of life by just taking a few more steps hehe.
The day in Ballarat was great with Mother's Day lunch and a pretty funny afternoon with the nanna's on both sides, it was great! I drove back to Melbourne then for a quiet night before getting back into it at work tomorrow.
Ok so I'm really amazed at how quickly this time has gone, I am now less than a week away from being a marathoner!! Yes I'm nervous, but I just want it to be here too so that I can get to that finish line where my beautiful family will be waiting and cheering me on. Can't wait!
Friday, May 7, 2010
Friday 7 May - 5k
I went out for a short run/walk this morning not worth counting really only about 20min with most of it walking, however I did run home from work 5k so happy with that. Good to get a good tempo run in. I started when it wasn't raining but by the end it was pouring down, actually really enjoyed it.
Hip was quite sore during so I hope the dry needling next week will help that and also plenty of stretching this weekend.
A nice relaxing weekend planned, I'm getting excited now :)
Thursday 6 May - treadmill yuk!
I woke up this morning and it was pouring rain! I was going to go out in it but Josh told me that he wanted to take me to the gym instead...so I did and hopped on the treadmill and I really didn't enjoy it at all. I just felt so odd standing in the one place running instead of actually getting somewhere. It felt really technical and yeah it just wasn't for me. I lasted 5k and then stopped. I then did a fair bit of stretching and core work before work.
So although it was shorter at least it is something! Tomorrow morning, we'll see how I go. I don't know about my motivation lately, I would have thought it would be sky high but I think because I know I can't do more than say 10k I feel like it's not really worth it going out. It's all new this taper stuff, for me now its a mental thing and building my confidence up I think is the most important thing. Tomorrow I'll try get a bit more running in and then some weights at the gym too.
I'm really looking forward to next weekend!!! WOW it is so close.
We've had so much support and the money coming in donations over the past two weeks has just sky-rocketed!! THANK YOU SO SO SO SO SO SO SO SO SO SO SO SO SO MUCH!!!!!!
So although it was shorter at least it is something! Tomorrow morning, we'll see how I go. I don't know about my motivation lately, I would have thought it would be sky high but I think because I know I can't do more than say 10k I feel like it's not really worth it going out. It's all new this taper stuff, for me now its a mental thing and building my confidence up I think is the most important thing. Tomorrow I'll try get a bit more running in and then some weights at the gym too.
I'm really looking forward to next weekend!!! WOW it is so close.
We've had so much support and the money coming in donations over the past two weeks has just sky-rocketed!! THANK YOU SO SO SO SO SO SO SO SO SO SO SO SO SO MUCH!!!!!!
Wednesday, May 5, 2010
Wednesday 5 May - scared, nervous, excited all at once!
I think I've taken the taper to extremes, with not having run since Monday morning but anyway I'll be back out there tomorrow morning I hope. I've just been feeling really strange, exhausted and not motivated at all to get out there in the mornings and run! I rode into work yesterday and then rode home tonight but that's all I've done. I really need to get back out there, I am feeling a lot better tonight even after a busy few days at work.
So...my plan for the next 10 days will be something along these lines (I feel if I write them down I'll be more likely to stick to them cos I've been slack updating the blog too!)
Thurs - Run 8.5k then 4.5k to work & core/stretch
Fri - Weights & CV in gym
Sat - Spin class & core/stretch
Sun - Mothers Day Classic - Ballarat 6k race (and a little extra for warm up)
Mon - Rest
Tue - Spin class & weights
Wed - Run 6km
Thu - CV in gym & core/stretch
Fri - 6km
Sat - REST
Sun - 45km!!!
As the subject says, I've been scared, nervous and excited over the past few days!! Tonight it's excitement but also scared that I don't have much time to get myself ready.
I'm off now to do some stretching and relax for the night :) Tomorrow will be my longest running day until the big one.
So...my plan for the next 10 days will be something along these lines (I feel if I write them down I'll be more likely to stick to them cos I've been slack updating the blog too!)
Thurs - Run 8.5k then 4.5k to work & core/stretch
Fri - Weights & CV in gym
Sat - Spin class & core/stretch
Sun - Mothers Day Classic - Ballarat 6k race (and a little extra for warm up)
Mon - Rest
Tue - Spin class & weights
Wed - Run 6km
Thu - CV in gym & core/stretch
Fri - 6km
Sat - REST
Sun - 45km!!!
As the subject says, I've been scared, nervous and excited over the past few days!! Tonight it's excitement but also scared that I don't have much time to get myself ready.
I'm off now to do some stretching and relax for the night :) Tomorrow will be my longest running day until the big one.
Monday, May 3, 2010
Monday 3 May - taper begins
Ok so after a very eventful weekend at home with the family with a lot of travelling around, a lovely wedding, a couple of trips to emergency hospital and no running at all, I got out this morning for a short 6k run before work. I've been extremely tired the last few days but had to get out there this morning. I felt heavy as I haven't eaten well the last few days and quite sluggish. It's days like these you really wonder how you're going to go for 45k, but all I need is a good sleep, stretch and I'll be back out tomorrow morning.
Taper has begun a bit earlier than expected as I was meant to do 18k on the weekend. It's all good, I'm so happy I have 13 days to go and just really want it to be here now!
I had a lovely weekend even though it was busy, and work is going great, everything is wonderful :)
Taper has begun a bit earlier than expected as I was meant to do 18k on the weekend. It's all good, I'm so happy I have 13 days to go and just really want it to be here now!
I had a lovely weekend even though it was busy, and work is going great, everything is wonderful :)
Thursday, April 29, 2010
Thursday 29 April
Run 6km (AM)
Gym weights /abs (PM)
Bike from work 4.5k (PM)
Today again I had a little sleep in, but I did manage to still run into work. I had my backpack on and it was quite heavy, I was wondering why I was running quite slow then I realised it would have been the bag on my back weighing me down a bit - hope so anyway :) Had a pretty draining day so after work I went into the gym to do some weights, only lasted about half an hour before I wanted to get on the bike home but it's better than nothing.
Tonight I'm going to be stretching and abs as well ready for a longer run in the morning.
Legs feel ok after yesterday's needles - but tomorrow will be better I think.
Gym weights /abs (PM)
Bike from work 4.5k (PM)
Today again I had a little sleep in, but I did manage to still run into work. I had my backpack on and it was quite heavy, I was wondering why I was running quite slow then I realised it would have been the bag on my back weighing me down a bit - hope so anyway :) Had a pretty draining day so after work I went into the gym to do some weights, only lasted about half an hour before I wanted to get on the bike home but it's better than nothing.
Tonight I'm going to be stretching and abs as well ready for a longer run in the morning.
Legs feel ok after yesterday's needles - but tomorrow will be better I think.
Wednesday, April 28, 2010
Wednesday 28 April - Gym cardio (AM) and Physio (PM)
Gym cardio 1hour
10min recumbent bike
20min cross trainer
15min stepper
15min stationary bike
This morning's gym session was nice and easy after yesterday's bike day! I wanted to try to get rid of these tight muscles by doing some more low impact cardio.
Tonight I had physio again and more dry needling because I got such great relief from it last time. I had them in my hip flexors on both legs and then the ITB (outside of quads) after that. For those interested people I've put a couple of photos below so you know what I mean, but please don't fear it doesn't hurt much at all!! There is nothing until the physio finds a tight spot and then it twitches, so not really that painful just a strange feeling.
Tomorrow though will be RELIEF and that is what it is all about, I love how something can give me so much pain relief and make running the next week so much easier.
You might have to look closely but the first one is the one of the hips, then the second on the side of the legs
10min recumbent bike
20min cross trainer
15min stepper
15min stationary bike
This morning's gym session was nice and easy after yesterday's bike day! I wanted to try to get rid of these tight muscles by doing some more low impact cardio.
Tonight I had physio again and more dry needling because I got such great relief from it last time. I had them in my hip flexors on both legs and then the ITB (outside of quads) after that. For those interested people I've put a couple of photos below so you know what I mean, but please don't fear it doesn't hurt much at all!! There is nothing until the physio finds a tight spot and then it twitches, so not really that painful just a strange feeling.
Tomorrow though will be RELIEF and that is what it is all about, I love how something can give me so much pain relief and make running the next week so much easier.
You might have to look closely but the first one is the one of the hips, then the second on the side of the legs
Tuesday, April 27, 2010
Ryan's 5th Birthday
I'm a little late, but on Easter Sunday Ryan had his 5th birthday! What a lucky boy to have his birthday on Easter Sunday, especially because he loves chocolate soooo much.
This is Ryan with his cake out at the farm while we were all camping. Happy Birthday Ryan :) xxx
This is Ryan with his cake out at the farm while we were all camping. Happy Birthday Ryan :) xxx
Tuesday 27 April - Big cross training day :)
I have decided to post daily blogs now as I'm sure I'll have more to say in the lead up to 16 May 2010.
Today:
Bike 4.5k to work (AM)
Spin class & abs (AM)
Pump class (PM)
Run 4.5k to home
I woke with very tight calf's today, even though I wore the compression pants to bed :) I hopped up and rode into the gym and then participated in Spin and gee did I flog it out this morning! Because I didn't have any pain due to impact, I just really worked the CV system and it felt GOOD! Afterwards I had a really good stretch and plenty of ab work with the medicine ball.
During work - sitting on my bum most of the day, I wore calf guards (compression) for about 3hours during the day I don't know if it helped much but I felt pretty good by the time pump came around after work.
So I ran over to the gym after work, told the instructor that I was going to take it easy on the leg tracks and started the class. I worked the upper body with heavier weights than last time then did squats and lunges with no weight. Even that was tough, so I stood most of them out and stretched instead. AFTERWARDS I had a nice recovery run home 4.5k.
What a great day, and after a 30k run yesterday I'm really happy with that. I know I know I do need to recover, but I have taken things easy on the legs and tomorrow will be a lighter day than today as well as physio in the evening.
Today:
Bike 4.5k to work (AM)
Spin class & abs (AM)
Pump class (PM)
Run 4.5k to home
I woke with very tight calf's today, even though I wore the compression pants to bed :) I hopped up and rode into the gym and then participated in Spin and gee did I flog it out this morning! Because I didn't have any pain due to impact, I just really worked the CV system and it felt GOOD! Afterwards I had a really good stretch and plenty of ab work with the medicine ball.
During work - sitting on my bum most of the day, I wore calf guards (compression) for about 3hours during the day I don't know if it helped much but I felt pretty good by the time pump came around after work.
So I ran over to the gym after work, told the instructor that I was going to take it easy on the leg tracks and started the class. I worked the upper body with heavier weights than last time then did squats and lunges with no weight. Even that was tough, so I stood most of them out and stretched instead. AFTERWARDS I had a nice recovery run home 4.5k.
What a great day, and after a 30k run yesterday I'm really happy with that. I know I know I do need to recover, but I have taken things easy on the legs and tomorrow will be a lighter day than today as well as physio in the evening.
Monday, April 26, 2010
Monday 26 April - 30km
So today was my last LONG training run. I had a bit of a sleep in as it is a public holiday here in Melbourne, then off I went at about 8.30am from home to Jells Park which is about 10km away. I ran around a few trails there which was great then stopped for a gaterade at the kiosk there at 15km mark. Came home a different way, along the Scotchmans Creek Trail instead of on the footpath of F-tree Gully Road, so that was a nice change. There were plenty of hills and some really steep ones actually, taking the advice of Coach Brian I made sure I took it easy up the hills instead of pushing due to the hip niggles that I've had recently.
Anyway I'm extremely happy that I had NO PAIN in the hip area and after 30km I think that's a great effort. My knees felt a little stiff but apart from that I felt good.
I have physio this Wednesday for some more dry needling, and tonight Josh is going to give my legs a good rub down so it's all go.
Only two more Sunday training runs before the big day. 18k and then 13k i think the program says, so I really start to taper off now.
Anyway I'm extremely happy that I had NO PAIN in the hip area and after 30km I think that's a great effort. My knees felt a little stiff but apart from that I felt good.
I have physio this Wednesday for some more dry needling, and tonight Josh is going to give my legs a good rub down so it's all go.
Only two more Sunday training runs before the big day. 18k and then 13k i think the program says, so I really start to taper off now.
Tuesday, April 20, 2010
Final 4 weeks...
Sunday 25 April
ANZAC Day
Run 10k
A quiet morning paying respect to the diggers, then a busy day of painting again. It's actually a really good workout for the arms and back! I was pretty sore actually after another 3 rooms nearly finished :)
Afternoon was a very slow 10k just to get back into the swing of things then I'll be stretching and drinking lots of water before catching up with more friends tonight I think. Tomorrow as it is a public holiday I'll go out for a 28k long run if all is well.
Saturday 24 April
Spin class & abs/stretch at gym
Had a nice sleep in this morning then up to participate in my first spin class since I finished teaching. I met Hayley at the gym a bit before the 8.30am class and then off we went. The room was really quite stuffy, but other than that I loved it! That's the first class I've been a participant in for probably over 18 months. Afterwards I did about half hour of abs and stretching before heading to a lovely lunch with Lees and Carol.
Friday 23 April
Ride to work 4.5k (AM)
Run 10k (AM)
Ride from work 4.5k (PM)
I feel like I'm back! YAY! I had no pain in the hip this morning, just a little tightness but nothing out of the ordinary or anything to worry about. I'm very happy that the 10k felt easy and I'm on the mend. I'll stretch today as much as I can and drink lots of water, then ride home tonight after work.
Great :)
23 days to go...
Thursday 22 April
Ride to work 4.5k
Gym weights
Ride from work 4.5k
Quite a "tired fella" at the end of the day and had to be home early to meet a friend for dinner so AGAIN I put of the run until tomorrow. Can happily say that I am about to head to be early so that I will get up in the morning and do 10k or more. Am really looking forward to it cos the legs feel really refreshed!
Had a great catch up with a old work colleague tonight for dinner, thanks Mary :)
Wednesday 21 April
Gym - cardio 30min bike, 15min stepper, 15min XT, abs and stretch (AM)
Bike home from work (PM)
Had a great session in the gym this morning on the cardio machines, heaps of stretching and then ride home from work. Really wanted to run home because I didn't feel any pain in the hip at all today but it's best that I give it another day rest then I'll go out tomorrow morning. Fingers crossed!
Tuesday 20 April
Gym - cardio 40min, abs and stretch (AM)
Pump and run home from work 4.5k (PM)
Yes I ran home from work, even though it is 4.5k (that's only 10% of the big run oh god...hehe) and am happy to say that once I started shortening my stride I didn't feel much pain in the hip at all. Still not sure why it hurts heaps when I stop walking though...maybe because I straighten the leg out more. Anyway, today it felt so much better during the day with no pain at all and lots more range of movement. I took it easy in pump class and then ran home. This morning I was in the gym as well doing cardio on the machines instead of outside - bike for half hour then the stepper for 10min which stretched out the calf.
I've iced the leg already and am about to go for the second lot of ice then more stretching. Will rest it tomorrow morning, possibly go for a short run again in the afternoon but will play it by ear.
26 days to go!!! I have a countdown on my whiteboard at work now!
Monday 19 April
Ride to work 4.5k
Weights at Gym 1hr
This morning the hip hurt even when I was riding the bike - that was the first time. BUT I got to the gym and did weights which actually felt really good (and strong). I stretched after weights and did a lot of ab work. It was great to do weights again, I've missed not having a gym!
After work I had physio, so with a bit of a walk to get there I went straight in and didn't come out of the room for about 40minutes. Luckily he didn't have any patients after me so he was quite happy to do some extra work. Lucky for me I've done the right thing by keeping off it over the last week and haven't done any major damage. It is all related to really tight hip flexor muscles on my left side, which is giving me the ITB pain and also tight inner calf makes me feel like I am starting to get shin splints but again LUCKY for me it isn't...just tightness! SO...out came the needles. I've had great relief from him in the past because he actually wiggles the needles around and makes sure they are in the right place before putting them in - i.e. into the tightest areas. First I had about 10 in my left hip and glute area then while I was lying there he also did the ITB just above the knee and they gave some major twitches! Which is a good thing...sore but good! I was starting to get happier already knowing that the muscles were loosening up. So after that it was the groin area which is where I've been feeling the catching. THEN the physio massaged and worked on the areas where he couldn't needle e.g. hip flexor really deep and the inner calf.
I've booked in for weekly check ups with him for the next three Wednesday's before the run so I'm hoping it will keep the tightness away. I felt a lot better afterwards and could stretch a fair bit further than I had been able to. I'll do the bike in the morning then give it til tomorrow night to run home from work nice and steady - hopefully with a lot less pain.
ANZAC Day
Run 10k
A quiet morning paying respect to the diggers, then a busy day of painting again. It's actually a really good workout for the arms and back! I was pretty sore actually after another 3 rooms nearly finished :)
Afternoon was a very slow 10k just to get back into the swing of things then I'll be stretching and drinking lots of water before catching up with more friends tonight I think. Tomorrow as it is a public holiday I'll go out for a 28k long run if all is well.
Saturday 24 April
Spin class & abs/stretch at gym
Had a nice sleep in this morning then up to participate in my first spin class since I finished teaching. I met Hayley at the gym a bit before the 8.30am class and then off we went. The room was really quite stuffy, but other than that I loved it! That's the first class I've been a participant in for probably over 18 months. Afterwards I did about half hour of abs and stretching before heading to a lovely lunch with Lees and Carol.
Friday 23 April
Ride to work 4.5k (AM)
Run 10k (AM)
Ride from work 4.5k (PM)
I feel like I'm back! YAY! I had no pain in the hip this morning, just a little tightness but nothing out of the ordinary or anything to worry about. I'm very happy that the 10k felt easy and I'm on the mend. I'll stretch today as much as I can and drink lots of water, then ride home tonight after work.
Great :)
23 days to go...
Thursday 22 April
Ride to work 4.5k
Gym weights
Ride from work 4.5k
Quite a "tired fella" at the end of the day and had to be home early to meet a friend for dinner so AGAIN I put of the run until tomorrow. Can happily say that I am about to head to be early so that I will get up in the morning and do 10k or more. Am really looking forward to it cos the legs feel really refreshed!
Had a great catch up with a old work colleague tonight for dinner, thanks Mary :)
Wednesday 21 April
Gym - cardio 30min bike, 15min stepper, 15min XT, abs and stretch (AM)
Bike home from work (PM)
Had a great session in the gym this morning on the cardio machines, heaps of stretching and then ride home from work. Really wanted to run home because I didn't feel any pain in the hip at all today but it's best that I give it another day rest then I'll go out tomorrow morning. Fingers crossed!
Tuesday 20 April
Gym - cardio 40min, abs and stretch (AM)
Pump and run home from work 4.5k (PM)
Yes I ran home from work, even though it is 4.5k (that's only 10% of the big run oh god...hehe) and am happy to say that once I started shortening my stride I didn't feel much pain in the hip at all. Still not sure why it hurts heaps when I stop walking though...maybe because I straighten the leg out more. Anyway, today it felt so much better during the day with no pain at all and lots more range of movement. I took it easy in pump class and then ran home. This morning I was in the gym as well doing cardio on the machines instead of outside - bike for half hour then the stepper for 10min which stretched out the calf.
I've iced the leg already and am about to go for the second lot of ice then more stretching. Will rest it tomorrow morning, possibly go for a short run again in the afternoon but will play it by ear.
26 days to go!!! I have a countdown on my whiteboard at work now!
Monday 19 April
Ride to work 4.5k
Weights at Gym 1hr
This morning the hip hurt even when I was riding the bike - that was the first time. BUT I got to the gym and did weights which actually felt really good (and strong). I stretched after weights and did a lot of ab work. It was great to do weights again, I've missed not having a gym!
After work I had physio, so with a bit of a walk to get there I went straight in and didn't come out of the room for about 40minutes. Luckily he didn't have any patients after me so he was quite happy to do some extra work. Lucky for me I've done the right thing by keeping off it over the last week and haven't done any major damage. It is all related to really tight hip flexor muscles on my left side, which is giving me the ITB pain and also tight inner calf makes me feel like I am starting to get shin splints but again LUCKY for me it isn't...just tightness! SO...out came the needles. I've had great relief from him in the past because he actually wiggles the needles around and makes sure they are in the right place before putting them in - i.e. into the tightest areas. First I had about 10 in my left hip and glute area then while I was lying there he also did the ITB just above the knee and they gave some major twitches! Which is a good thing...sore but good! I was starting to get happier already knowing that the muscles were loosening up. So after that it was the groin area which is where I've been feeling the catching. THEN the physio massaged and worked on the areas where he couldn't needle e.g. hip flexor really deep and the inner calf.
I've booked in for weekly check ups with him for the next three Wednesday's before the run so I'm hoping it will keep the tightness away. I felt a lot better afterwards and could stretch a fair bit further than I had been able to. I'll do the bike in the morning then give it til tomorrow night to run home from work nice and steady - hopefully with a lot less pain.
Monday, April 12, 2010
5 weeks to go...nearly there!
Sunday 18 April
Bike ride 1hour
Gym - stretch and core
Ok so my hip is way too sore to be running 32k today, instead I did lots of stretching whilst painting ALL day. At 4pm I rode my bike to the gym did a bit of stretching and abs there, and then rode the bike home. Physio is booked in for tomorrow night for some work - this time a different physio so I'm hoping for some relief. I need to get back on my feet, I'm nearly forgetting how to run!! Ok maybe not but it feels strange not to have run long for ages!
Saturday 17 April
Bike half hour
Painted two rooms and the hallway :) today too so I'm a bit tired, but extremely satisfied with the productive day. Now it's time for a cool drink and relax. I need to get hydrated for tomorrow's long run. And stretch.
Friday 16 April
Run to work 4.5k & stretch at gym
Bike from work 4.5k
My bum and hip is SORE!! Otherwise all is good. I'm off to ask my beautiful husband to be for a massage and for him to work his magic to make me able to run on Sunday...hope so.
Thursday 15 April
Bike to work 4.5k (AM)
Body Combat (PM)
Run from gym/work 4.5k (PM)
So today I joined the gym near work, well technically it is on the same block of land as work so yeah - very convenient. I haven't been doing as much core/weights work as I should be and I think that having the gym so close to work well I can't miss that opportunity to get a workout/class/stretch in before and/or after work. Did my first body combat class in years and it went really quickly! I took it easy cos there is a lot of jumps (not so good for the shins) but the abs and pushups at the end and all the punch's and kick's worked me hard! I really enjoyed it.
I then did a VERY LIGHT jog home after the class. I know, the physio said not to run til tomorrow BUT I was talking to my COACH today and told him about it all and he said very light jog is ok tonight as long as I don't feel that pain again. So that's what I did, and no pain. Just stretching now lots and lots!
It was nice for Coach Brian to call me today, we went through my plan for the next 4 weeks. He gave me a lot of confidence in what I've done and I think it was his way of telling me just to stick at it for this last month and not to worry and stress too much about the race. All is good :) I'm off to stretch...
Wednesday 14 April
Bike to and from work 9k
PHYSIO
Booked into the physio to check out the hip, basically nothing too serious just extremely tight hip flexors. I had some dry needling done to release it and then was told to rest up, do lots and lots of stretching and massage as well over the next few days. She asked what my schedule was for the next few days and said to NOT run until Friday morning where I can go for a light jog, then for my long run on Sunday I can only go if I don't feel any niggles on Friday's run. I'm ok to do cross training so bike/ergo etc. are fine and she said if I can't do the run Sunday then a long bike ride could do as well. BUT I really do want to do Sunday's long run, it's so important this training run. I need to get used to the feeling of running LLLOOONNNNGGGG.
Booked in for a check up next week so will see how it goes.
So...off I go to get some more stretching in.
Tuesday 13 April
Run 3.5k out of 15k
Bike from work 4.5k
I'd planned to run 15k from the city out to work, was very tight in the left hip before I went but thought it would loosen up as I started to run. I made it to 3.5k before I had to stop and get picked up. It was the first time I've EVER had to pull out of a run mid-way through so you can imagine how disappointed I was. I had a huge limp. Josh picked me up and had a look/feel at my hip flexor, gave it a good rub down which seemed to release it. Anyway, to cut a long story short I had plenty of voltaran on it during the day, rode the bike home which was ok, then stretched a fair bit when I got home.
Monday 12 April
Bike to work 4.5k
Run from work 4.5k
I was still feeling groggy this morning and slept in a little later than usual. Had a nice easy ride to work, a busy day at work where I was feeling very sleepy again but then 4pm came around and I felt energetic all of a sudden :) I ran home from work and I would actually say it was a tempo run, I picked up the pace an was really strong up the hills. Very happy with that.
Josh gave me a good stretch and then I've been on the roller ever since. I want to do a medium distance tomorrow morning (15k) before work, just light but need to get these k's up.
This is really the peak week or two in the training before a taper to the finish...oh wow it really is getting close!
Funny how I say the race is the finish - I guess after 18months training for one day the race is just the icing on the cake really. All the training will pay off I know it. Can't wait to get there xxx
Ryan's booked in for his first two operations, which will be in June/July. He's such a tough little boy I know he's going to be fine, we just need to be there for him as much as we can. The donations I'm receiving from this run is helping him get through these operations, I'm so grateful for all the support I've been given over the past few months. Thank you!!
Bike ride 1hour
Gym - stretch and core
Ok so my hip is way too sore to be running 32k today, instead I did lots of stretching whilst painting ALL day. At 4pm I rode my bike to the gym did a bit of stretching and abs there, and then rode the bike home. Physio is booked in for tomorrow night for some work - this time a different physio so I'm hoping for some relief. I need to get back on my feet, I'm nearly forgetting how to run!! Ok maybe not but it feels strange not to have run long for ages!
Saturday 17 April
Bike half hour
Painted two rooms and the hallway :) today too so I'm a bit tired, but extremely satisfied with the productive day. Now it's time for a cool drink and relax. I need to get hydrated for tomorrow's long run. And stretch.
Friday 16 April
Run to work 4.5k & stretch at gym
Bike from work 4.5k
My bum and hip is SORE!! Otherwise all is good. I'm off to ask my beautiful husband to be for a massage and for him to work his magic to make me able to run on Sunday...hope so.
Thursday 15 April
Bike to work 4.5k (AM)
Body Combat (PM)
Run from gym/work 4.5k (PM)
So today I joined the gym near work, well technically it is on the same block of land as work so yeah - very convenient. I haven't been doing as much core/weights work as I should be and I think that having the gym so close to work well I can't miss that opportunity to get a workout/class/stretch in before and/or after work. Did my first body combat class in years and it went really quickly! I took it easy cos there is a lot of jumps (not so good for the shins) but the abs and pushups at the end and all the punch's and kick's worked me hard! I really enjoyed it.
I then did a VERY LIGHT jog home after the class. I know, the physio said not to run til tomorrow BUT I was talking to my COACH today and told him about it all and he said very light jog is ok tonight as long as I don't feel that pain again. So that's what I did, and no pain. Just stretching now lots and lots!
It was nice for Coach Brian to call me today, we went through my plan for the next 4 weeks. He gave me a lot of confidence in what I've done and I think it was his way of telling me just to stick at it for this last month and not to worry and stress too much about the race. All is good :) I'm off to stretch...
Wednesday 14 April
Bike to and from work 9k
PHYSIO
Booked into the physio to check out the hip, basically nothing too serious just extremely tight hip flexors. I had some dry needling done to release it and then was told to rest up, do lots and lots of stretching and massage as well over the next few days. She asked what my schedule was for the next few days and said to NOT run until Friday morning where I can go for a light jog, then for my long run on Sunday I can only go if I don't feel any niggles on Friday's run. I'm ok to do cross training so bike/ergo etc. are fine and she said if I can't do the run Sunday then a long bike ride could do as well. BUT I really do want to do Sunday's long run, it's so important this training run. I need to get used to the feeling of running LLLOOONNNNGGGG.
Booked in for a check up next week so will see how it goes.
So...off I go to get some more stretching in.
Tuesday 13 April
Run 3.5k out of 15k
Bike from work 4.5k
I'd planned to run 15k from the city out to work, was very tight in the left hip before I went but thought it would loosen up as I started to run. I made it to 3.5k before I had to stop and get picked up. It was the first time I've EVER had to pull out of a run mid-way through so you can imagine how disappointed I was. I had a huge limp. Josh picked me up and had a look/feel at my hip flexor, gave it a good rub down which seemed to release it. Anyway, to cut a long story short I had plenty of voltaran on it during the day, rode the bike home which was ok, then stretched a fair bit when I got home.
Monday 12 April
Bike to work 4.5k
Run from work 4.5k
I was still feeling groggy this morning and slept in a little later than usual. Had a nice easy ride to work, a busy day at work where I was feeling very sleepy again but then 4pm came around and I felt energetic all of a sudden :) I ran home from work and I would actually say it was a tempo run, I picked up the pace an was really strong up the hills. Very happy with that.
Josh gave me a good stretch and then I've been on the roller ever since. I want to do a medium distance tomorrow morning (15k) before work, just light but need to get these k's up.
This is really the peak week or two in the training before a taper to the finish...oh wow it really is getting close!
Funny how I say the race is the finish - I guess after 18months training for one day the race is just the icing on the cake really. All the training will pay off I know it. Can't wait to get there xxx
Ryan's booked in for his first two operations, which will be in June/July. He's such a tough little boy I know he's going to be fine, we just need to be there for him as much as we can. The donations I'm receiving from this run is helping him get through these operations, I'm so grateful for all the support I've been given over the past few months. Thank you!!
Wednesday, April 7, 2010
6 weeks to go...
Saturday 10 & Sunday 11 April
SICK!
I spent the day at home Saturday and after an hour walk in the morning I came home, did some jobs around the house, did lots of baking and then by 7pm I'd fallen asleep on the couch. I woke up around 10pm and went to bed, the alarm went off at 6am Sunday morning to get up for the Half Marathon in Geelong and I just couldn't do it. My throat was sore, muscles and joints all over my body were aching, and my head throbbing. SO...I went back to sleep and woke at 11am! So all up that's nearly 16hours sleep, wow that is so much for me! Ended up going to the footy and then comedy festival Sunday night, had a great day but still felt terrible and very sleepy. Disappointed that I couldn't run long again, but I'd rather get better quickly and recover now than take another week to get over it and struggle in the last 4 weeks of training.
Friday 9 April
Run 12k to work
Run 4.5k home from work
After a good stretch this morning I had a great run to work, stead 12k and loved it. Got to work in a bit over an hour, had more of a stretch and then felt good all day. Walked at lunch time (we do every day half hour) then ran home from work 4.5k. Am really happy with the k's today.
Very intense stretching tonight for about half hour with Josh, feels so much better. Need to keep this up.
Thursday 8 April
Run to work 4.5k
Bike home from work 4.5k
Feeling very flat and really stiff! Need to stretch.
Wednesday 7 April
Walk 3k
Stretch
Bike to work 4.5k
Run home from work 4.5k
I wanted to do a run this morning with some intervals but woke up very tired! I still went out but only managed to run about 1k before stopping for a walk. My legs felt sore still from the long run on Monday I think, so I decided I'd have a good walk instead and stretch then ride into work. So I did that and then ran home from work this evening, felt heaps better than this morning even though I had pains in my stomach by the time I got home. I'll get up earlier tomorrow and have a longer run into work and put a couple of hills in there too I think.
Tuesday 6 April
Situps W4D2 (38,45,38,38,62)
Pushups W4D2 (20,25,20,20,28)
Squats test 42
Squats W3D1 (19,24,19,19,42)
Rest day running wise after the long run yesterday, just stretching as much as I can!
SICK!
I spent the day at home Saturday and after an hour walk in the morning I came home, did some jobs around the house, did lots of baking and then by 7pm I'd fallen asleep on the couch. I woke up around 10pm and went to bed, the alarm went off at 6am Sunday morning to get up for the Half Marathon in Geelong and I just couldn't do it. My throat was sore, muscles and joints all over my body were aching, and my head throbbing. SO...I went back to sleep and woke at 11am! So all up that's nearly 16hours sleep, wow that is so much for me! Ended up going to the footy and then comedy festival Sunday night, had a great day but still felt terrible and very sleepy. Disappointed that I couldn't run long again, but I'd rather get better quickly and recover now than take another week to get over it and struggle in the last 4 weeks of training.
Friday 9 April
Run 12k to work
Run 4.5k home from work
After a good stretch this morning I had a great run to work, stead 12k and loved it. Got to work in a bit over an hour, had more of a stretch and then felt good all day. Walked at lunch time (we do every day half hour) then ran home from work 4.5k. Am really happy with the k's today.
Very intense stretching tonight for about half hour with Josh, feels so much better. Need to keep this up.
Thursday 8 April
Run to work 4.5k
Bike home from work 4.5k
Feeling very flat and really stiff! Need to stretch.
Wednesday 7 April
Walk 3k
Stretch
Bike to work 4.5k
Run home from work 4.5k
I wanted to do a run this morning with some intervals but woke up very tired! I still went out but only managed to run about 1k before stopping for a walk. My legs felt sore still from the long run on Monday I think, so I decided I'd have a good walk instead and stretch then ride into work. So I did that and then ran home from work this evening, felt heaps better than this morning even though I had pains in my stomach by the time I got home. I'll get up earlier tomorrow and have a longer run into work and put a couple of hills in there too I think.
Tuesday 6 April
Situps W4D2 (38,45,38,38,62)
Pushups W4D2 (20,25,20,20,28)
Squats test 42
Squats W3D1 (19,24,19,19,42)
Rest day running wise after the long run yesterday, just stretching as much as I can!
Monday, April 5, 2010
Easter long weekend 2010
Monday 5 April
Long run 32-34k (3.5hours including drink stops)
I decided to stay at the house in town last night so that I would have a good sleep and not wake up stiff for my long run. I was going to do it Sunday but didn't wake up well after sleeping in a tent the night before. So off I went, from Dunkeld where I grew up and ran all the way to Hamilton which is the next town where I went to school. It is a pretty big milestone for me to be able to run from my parents house into my sisters house in Hamilton! I remember when I first rode my bike with Josh that distance and that was such an achievement, and this morning I ra all the way in!!! It was a great run.
My garmin's battery died at the 28k mark so I don't know exactly the distance. I will find out as Kerri is going to measure the rest of it, but I think it was 33k. Very happy with that. Before the garmin died I was going at 5.55min/km for most of the way, sometimes quicker. I felt strong, although very thirsty cos it was a HOT morning.
Cody (7yrs old) wanted to run with me so he joined me for approx 200m (right) or so before Ryan also joined in and ran with me for another 100m. It was just lovely to have them both with me running along. They were so puffed after that run that they hopped back in the car and drove to the next point where I met them at the Lake for a drink.
With only a couple of k's to their house I gave them my fuel belt, just taking one little bottle with me, had a quick stretch and off I went. With about 1km to go, Cody got on his bike and rode the last little bit with me. Always the hardest bit of the run it was wonderful having some company.
THANK YOU SO MUCH to my beautiful nephews for running along with me today and to Kerri and Andy for the water/drinks along the way. It makes it so much easier know that you guys will be there with the drinks instead of having to carry them all with me.
Sunday 4 April
Climb mountain (2hr25min return)
Had a great walk with Sherryn to the top of mount sturgeon from the farm. We went up the mountain on the track and then on the way down we just set my GPS to camp and headed straight down the other side of the mountain, no track at all just straight down. It was so much fun!! We both fell on our bum once and came out with quite a few scratches from all the trees we were climbing through, but it was great! So cool to just turn up back at camp from the middle of the bush! Thank god for modern technology :)
Saturday 3 April
Rest day
Today we did a bit more wood cutting, rode around on the motorbikes and just hung around camp with the family. It was another great day, lots of footy and cricket, as well as chocolate easter eggs and campfood.
Friday 2 April
8.5k run
Before heading out to the farm for camping, I went out early for a run. It was a bit windy and light rain, I just felt tired. I'm glad I went out before the farm though, even though we were cutting and carting wood for the rest of the day! Ok so I didn't do too much til late afternoon but we did play cricket and footy, and I babysat! It was a great day.
Long run 32-34k (3.5hours including drink stops)
I decided to stay at the house in town last night so that I would have a good sleep and not wake up stiff for my long run. I was going to do it Sunday but didn't wake up well after sleeping in a tent the night before. So off I went, from Dunkeld where I grew up and ran all the way to Hamilton which is the next town where I went to school. It is a pretty big milestone for me to be able to run from my parents house into my sisters house in Hamilton! I remember when I first rode my bike with Josh that distance and that was such an achievement, and this morning I ra all the way in!!! It was a great run.
My garmin's battery died at the 28k mark so I don't know exactly the distance. I will find out as Kerri is going to measure the rest of it, but I think it was 33k. Very happy with that. Before the garmin died I was going at 5.55min/km for most of the way, sometimes quicker. I felt strong, although very thirsty cos it was a HOT morning.
So...the run...I ran to 24.5k before having a quick stop to fill up my fuel belt, see my gorgeous nephews and Kerri and Andy who came out to meet me with drinks and lollies.
Cody (7yrs old) wanted to run with me so he joined me for approx 200m (right) or so before Ryan also joined in and ran with me for another 100m. It was just lovely to have them both with me running along. They were so puffed after that run that they hopped back in the car and drove to the next point where I met them at the Lake for a drink. 
With only a couple of k's to their house I gave them my fuel belt, just taking one little bottle with me, had a quick stretch and off I went. With about 1km to go, Cody got on his bike and rode the last little bit with me. Always the hardest bit of the run it was wonderful having some company. I could see Kerri, Andy, Ryan and baby Jesse waiting at the gate to their house for me with the camera and then Ryan came sprinting towards me so excited that I was nearly there! I told him to turn around and he sprinted the last 50m of so to the gate and made it to the finish!! He was pooped hehe...so cute.
I gave Jesse a hi-5 as I went past, grabbed a drink from Kerri and gave the boys some lollie jelly babies for all their hard work.
Oh, and to top off the morning I ran and jumped into their pool with my clothes on! Perfect way to end a long run. The boys hopped in and we had a play for a bit before heading back out to the farm to see the rest of the family.
THANK YOU SO MUCH to my beautiful nephews for running along with me today and to Kerri and Andy for the water/drinks along the way. It makes it so much easier know that you guys will be there with the drinks instead of having to carry them all with me.
Sunday 4 April
Climb mountain (2hr25min return)
Had a great walk with Sherryn to the top of mount sturgeon from the farm. We went up the mountain on the track and then on the way down we just set my GPS to camp and headed straight down the other side of the mountain, no track at all just straight down. It was so much fun!! We both fell on our bum once and came out with quite a few scratches from all the trees we were climbing through, but it was great! So cool to just turn up back at camp from the middle of the bush! Thank god for modern technology :)
Saturday 3 April
Rest day
Today we did a bit more wood cutting, rode around on the motorbikes and just hung around camp with the family. It was another great day, lots of footy and cricket, as well as chocolate easter eggs and campfood.
Friday 2 April
8.5k run
Before heading out to the farm for camping, I went out early for a run. It was a bit windy and light rain, I just felt tired. I'm glad I went out before the farm though, even though we were cutting and carting wood for the rest of the day! Ok so I didn't do too much til late afternoon but we did play cricket and footy, and I babysat! It was a great day.
Monday, March 29, 2010
7 weeks...
Thursday 1 April
Core & Run to work 5k(AM)
Pushups W4D1 (18,22,16,16,30)
Situps W4D1 (32,38,32,32,55)
Squats W2D3 (22,22,19,19,52)
And...I'm just heading off to run into work! Will do 5k today cos I'll run out to the farm tomorrow (10k) for our big family easter weekend.
Wednesday 31 March
Speed - Run 8.5k(AM)
Bike from work 4.3k (PM)
Ran into work this morning and added on an extra few k's to make up 8.5k. I had some strange feelings today, was really hard up the hills so legs felt really heavy. Then when I was running along and would turn my neck left and right I would feel some tingles in my glutes and lower back - quite strange really! I'm going to be getting a massage tonight, I love my fiance! So hopefully that will loosen things up again.
Tonight ride home from work and Stretch stretch stretch!
Tuesday 30 March
Bike to work & stretch(AM)
Run from work 4.5k(PM)
Had a great stretch before work this morning, then rode into work. It is SOOOO dark these days and I really don't like going out in pitch black and returning in pitch block! So today I ran home from work instead. I enjoy it actually, quite slow but that is to be expected for being so tight and also going at the end of the day. I'm feeling very low in energy at the moment and my times are really slow compared to normal! It is so frustrating.
So tomorrow morning I'll run to work (including speed work) and ride home :) Love working so close to home :)
Monday 29 March
Core
Pushups W3D3 (16,21,15,15,22)
Squats W2D2 (19,22,16,16,44)
Situps W3D3 (33,42,30,30,55)
Very heavy rain in Melbourne meant that it was a tad dangerous to ride to work. Pity really, because the afternoon warmed up and would have been ok.
Core & Run to work 5k(AM)
Pushups W4D1 (18,22,16,16,30)
Situps W4D1 (32,38,32,32,55)
Squats W2D3 (22,22,19,19,52)
And...I'm just heading off to run into work! Will do 5k today cos I'll run out to the farm tomorrow (10k) for our big family easter weekend.
Wednesday 31 March
Speed - Run 8.5k(AM)
Bike from work 4.3k (PM)
Ran into work this morning and added on an extra few k's to make up 8.5k. I had some strange feelings today, was really hard up the hills so legs felt really heavy. Then when I was running along and would turn my neck left and right I would feel some tingles in my glutes and lower back - quite strange really! I'm going to be getting a massage tonight, I love my fiance! So hopefully that will loosen things up again.
Tonight ride home from work and Stretch stretch stretch!
Tuesday 30 March
Bike to work & stretch(AM)
Run from work 4.5k(PM)
Had a great stretch before work this morning, then rode into work. It is SOOOO dark these days and I really don't like going out in pitch black and returning in pitch block! So today I ran home from work instead. I enjoy it actually, quite slow but that is to be expected for being so tight and also going at the end of the day. I'm feeling very low in energy at the moment and my times are really slow compared to normal! It is so frustrating.
So tomorrow morning I'll run to work (including speed work) and ride home :) Love working so close to home :)
Monday 29 March
Core
Pushups W3D3 (16,21,15,15,22)
Squats W2D2 (19,22,16,16,44)
Situps W3D3 (33,42,30,30,55)
Very heavy rain in Melbourne meant that it was a tad dangerous to ride to work. Pity really, because the afternoon warmed up and would have been ok.
Monday, March 22, 2010
8 weeks to go...
Friday 26 March
Cross training and Core
Situps W3D2 (30,38,23,23,52)
Squats W2D1 (19,19,13,13,32)
Pushups W3D2 (14,19,14,14,25)
Bike to work 4.3k
Bike from work 4.3k
I slept past the 5am alarm this morning so thought I'd stay inside and do my core work and use today as a cross training day instead of the medium-long run which was planned. Instead I'll go for 20k tomorrow and then a light recovery run Sunday to get the k's in. Feeling a bit lethargic so think today will do me good to not have to go out for a run.
By the way - I'm loving how relaxed (and confident) I am about this program this year. I'm not worrying if I miss a day because I will always replace it with something else and I am actually really listening to my body instead of just forcing it to do the k's on the plan. I'm feeling confident, I know I'll finish the run in less than 8 weeks time so I'm just doing everything I can to get there comfortably instead of putting too much pressure on the body - feels good.
Thursday 25 March
8k run (speed)
bike to work 4.3k
bike from work 4.3k
Data still to be updated from this morning, but I added some surges into today's run of about 3min on 1min off. Felt good to get the speed into it again instead of just steady pace. I might add some of them in more often.
Wednesday 24 March
Cross training and Core
AM -
Ergo 5min
Squats W1D3 (15,20,13,13,30)
Ergo 5min
Pushups test - 23
Pushups W3D1 (12,17,13,13,20)
Ergo 5min
Situps test - 41
Situps W3D1 (21,27,21,21,40)
Bike to work 4.3k
PM -
Bike from work 4.3k
So a good session to start the day, all at home. I am about to head off to ride to work now :) Great cross training day!
Tuesday 23 March
8.5k run - recovery
Although quite stiff from the long run, I wanted to back it up today with a steady run to get used to running on tired legs. Felt a bit sore for the first 1km but after that I just took it really easy with short strides and felt comfortable at the end, could have kept going but STICK TO THE PROGRAM RELL!!!
Non-running: I started my new job today and had a great day :)
Monday 22 March 2010
32k long run (AM)
Situps (24,25,21,21,47)
Squats (13,16,13,13,25)
Pushups (16,17,14,14,20)
See below post for details of my long run. I managed to get a lot of stretching in the afternoon and also did the core work as above - quite happy with my day! Recover - wore my compression pants for most of the day, put some ice on the knees and lower legs, then got a massage for the calf's in the evening (I'm spoilt I know)
Cross training and Core
Situps W3D2 (30,38,23,23,52)
Squats W2D1 (19,19,13,13,32)
Pushups W3D2 (14,19,14,14,25)
Bike to work 4.3k
Bike from work 4.3k
I slept past the 5am alarm this morning so thought I'd stay inside and do my core work and use today as a cross training day instead of the medium-long run which was planned. Instead I'll go for 20k tomorrow and then a light recovery run Sunday to get the k's in. Feeling a bit lethargic so think today will do me good to not have to go out for a run.
By the way - I'm loving how relaxed (and confident) I am about this program this year. I'm not worrying if I miss a day because I will always replace it with something else and I am actually really listening to my body instead of just forcing it to do the k's on the plan. I'm feeling confident, I know I'll finish the run in less than 8 weeks time so I'm just doing everything I can to get there comfortably instead of putting too much pressure on the body - feels good.
Thursday 25 March
8k run (speed)
bike to work 4.3k
bike from work 4.3k
Data still to be updated from this morning, but I added some surges into today's run of about 3min on 1min off. Felt good to get the speed into it again instead of just steady pace. I might add some of them in more often.
Wednesday 24 March
Cross training and Core
AM -
Ergo 5min
Squats W1D3 (15,20,13,13,30)
Ergo 5min
Pushups test - 23
Pushups W3D1 (12,17,13,13,20)
Ergo 5min
Situps test - 41
Situps W3D1 (21,27,21,21,40)
Bike to work 4.3k
PM -
Bike from work 4.3k
So a good session to start the day, all at home. I am about to head off to ride to work now :) Great cross training day!
Tuesday 23 March
8.5k run - recovery
Although quite stiff from the long run, I wanted to back it up today with a steady run to get used to running on tired legs. Felt a bit sore for the first 1km but after that I just took it really easy with short strides and felt comfortable at the end, could have kept going but STICK TO THE PROGRAM RELL!!!
Non-running: I started my new job today and had a great day :)
Monday 22 March 2010
32k long run (AM)
Situps (24,25,21,21,47)
Squats (13,16,13,13,25)
Pushups (16,17,14,14,20)
See below post for details of my long run. I managed to get a lot of stretching in the afternoon and also did the core work as above - quite happy with my day! Recover - wore my compression pants for most of the day, put some ice on the knees and lower legs, then got a massage for the calf's in the evening (I'm spoilt I know)
32k and very encouraging :)
32k long run
I moved my long run from Sunday to Monday this week. This morning I went into work with Josh where he dropped me off along the yarra to go for my run - I wanted different scenery to just the streets around Oakleigh. Anyway, I ran into the city which was 7.5k (including a toilet stop - NOTE I had 1 piece of bread and peanut butter half hour before, won't do that next time). This morning was PERFECT weather for a long run. A bit chilli with a bit of sun shining and not too much wind, just great!
Stopped a couple of times along the way, wore my fuel belt this time so had water and about 250ml of sports drink that I mixed up before I left home (Shotz).
At the 28k mark I called into a little shop and got some jelly beans. I shoved about 5 in my mouth then and was amazed at how my energy really did pick up! Overall for the last 4k or so I would have had up to ten probably. Felt good the whole way, no niggles in the muscles at all! So pleased. My knees just a little jarring and feet sore but I spose you can expect that after 32k...
Data:
32km - 3.24.08 - avg pace 6.22min/km - avg HR 155 - cals 2264
Garmin Connect -
data for 22nd March
I moved my long run from Sunday to Monday this week. This morning I went into work with Josh where he dropped me off along the yarra to go for my run - I wanted different scenery to just the streets around Oakleigh. Anyway, I ran into the city which was 7.5k (including a toilet stop - NOTE I had 1 piece of bread and peanut butter half hour before, won't do that next time). This morning was PERFECT weather for a long run. A bit chilli with a bit of sun shining and not too much wind, just great!
Stopped a couple of times along the way, wore my fuel belt this time so had water and about 250ml of sports drink that I mixed up before I left home (Shotz).
At the 28k mark I called into a little shop and got some jelly beans. I shoved about 5 in my mouth then and was amazed at how my energy really did pick up! Overall for the last 4k or so I would have had up to ten probably. Felt good the whole way, no niggles in the muscles at all! So pleased. My knees just a little jarring and feet sore but I spose you can expect that after 32k...
Data:
32km - 3.24.08 - avg pace 6.22min/km - avg HR 155 - cals 2264
Garmin Connect -
data for 22nd March
Monday, March 15, 2010
9 weeks to go...
Saturday 19 March
Ergo 30min
100 pushups challenge (14,16,12,12,22)
200 situps challenge (21,24,18,18,45)
200 Squats challenge (13,16,9,9,25)
As I had yesterday off instead of today I got up and did cross training instead of a run, wanting to rest up for tomorrow's 30-32k long run! Can't wait!
I'm having a quiet relaxing day at home getting lots of jobs done.
Thursday 18 March
Run (8k) speed work (AM)
100 push ups challenge (14.14.10.10.16) (PM)
200 sit ups challenge (21,21,15,15,36) (PM)
After a big dinner last night I felt pretty heavy in the legs when I woke this morning, but as soon as I got out the door I felt great! An easy 1.5k to local track to warm up then:
8 x 500m efforts (90 second recovery)
then a cool down of 1.5k home.
I was disappointed that my garmin lost battery in the first interval, my fault for not remembering to charge it, but I really felt strong this morning so would have loved the data! Bugger.
Busy couple of days planned finishing up at work so I've been so tired at nights. Will see how I feel this afternoon re: bikram. Will definitely do the pushups and situps and report back later on numbers.
Wednesday 17 March
Ergo 20min (AM)
Woke up drained this morning and thought I'd have a Cross Training day instead, so I did just a short workout on the ergo. Was going to do speed work tonight but will change to the morning tomorrow now. Love having options now. It's very warm today and I'm just exhausted, lots happening with finishing up current job and spin classes yesterday etc so wanted to take today lighter. Back into it tomorrow though.
Tuesday 16 March
Spin (AM)
100 Push ups challenge (11,15,9,9,16)
200 Sit ups challenge (17,22,14,14,30)
Spin (PM)
My last class this morning teaching spin, and what a lovely group! I'll miss them all very much...before this I did push ups and sit ups. My quads finally feel back to normal again after Sunday's run, cross training is great and I have to remember to keep that up when I start my new job. I know I will cos I'll be riding to work :)
Monday 15 March
8k run (AM)
Bikram yoga (PM)
This morning I didn't wear HR Monitor and just took it as I felt instead of looking at HR. Felt tight in the quads but other than that, really good. Bikram tonight will hopefully make the recovery after yesterday's run a lot easier.
Ergo 30min
100 pushups challenge (14,16,12,12,22)
200 situps challenge (21,24,18,18,45)
200 Squats challenge (13,16,9,9,25)
As I had yesterday off instead of today I got up and did cross training instead of a run, wanting to rest up for tomorrow's 30-32k long run! Can't wait!
I'm having a quiet relaxing day at home getting lots of jobs done.
Thursday 18 March
Run (8k) speed work (AM)
100 push ups challenge (14.14.10.10.16) (PM)
200 sit ups challenge (21,21,15,15,36) (PM)
After a big dinner last night I felt pretty heavy in the legs when I woke this morning, but as soon as I got out the door I felt great! An easy 1.5k to local track to warm up then:
8 x 500m efforts (90 second recovery)
then a cool down of 1.5k home.
I was disappointed that my garmin lost battery in the first interval, my fault for not remembering to charge it, but I really felt strong this morning so would have loved the data! Bugger.
Busy couple of days planned finishing up at work so I've been so tired at nights. Will see how I feel this afternoon re: bikram. Will definitely do the pushups and situps and report back later on numbers.
Wednesday 17 March
Ergo 20min (AM)
Woke up drained this morning and thought I'd have a Cross Training day instead, so I did just a short workout on the ergo. Was going to do speed work tonight but will change to the morning tomorrow now. Love having options now. It's very warm today and I'm just exhausted, lots happening with finishing up current job and spin classes yesterday etc so wanted to take today lighter. Back into it tomorrow though.
Tuesday 16 March
Spin (AM)
100 Push ups challenge (11,15,9,9,16)
200 Sit ups challenge (17,22,14,14,30)
Spin (PM)
My last class this morning teaching spin, and what a lovely group! I'll miss them all very much...before this I did push ups and sit ups. My quads finally feel back to normal again after Sunday's run, cross training is great and I have to remember to keep that up when I start my new job. I know I will cos I'll be riding to work :)
Monday 15 March
8k run (AM)
Bikram yoga (PM)
This morning I didn't wear HR Monitor and just took it as I felt instead of looking at HR. Felt tight in the quads but other than that, really good. Bikram tonight will hopefully make the recovery after yesterday's run a lot easier.
28k long (hilly) run - 14 March 2010
16k mark of Grampians run
22k mark of Grampians run
23k mark of Grampians Run
Woke at 7am (after not going to be til after midnight)and had a small bowl of porridge, just plain - not milk etc - with a bit of raw sugar on top, then about a third bottle of gatorade and plenty of water. Left the house at 7.45am.
Started off with the ipod on my arm but after 4-5k got sick of it and put it in my fuel belt. Then after about 10k that started to rub and get annoying so I couldn't wait to see mum to be able to give it to her - she was coming at about 12k.
Fuel -
5k water
8k water
12k gatorade & 2 jelly babies (Starburst!)
12-16k 3 jelly babies
16k water
22k water & gatorade
25k water
23-26k 4 jelly babies
28k FINISH - lots of water (at least 1.5litres)
ALthough it was a coolish morning, running in it wasn't so cool. The sun was shining and I guess it would have been about 20 degrees by the time I finished. Will get the data from the garmin later re: elevation etc. because I want to see the difference in the hills through the grampians and the ones I'll be running at Great Ocean Road.
Here is a video mum took along the way - gives an idea of the scenery anyway :) This section is at our farm before heading into the mountains - at the 13k mark here so nice and early in the run.
Tuesday, March 9, 2010
WOW...only 10 weeks to go!!
Sunday 14 March
28k Long Run
What a great area I grew up in! I went for my run this morning from home in Dunkeld around the farm and then back through Victoria Valley. All up 28k and it was beautiful! Mum came along with me this time driving the car and keeping my fluids and energy levels up, I love my family so much!!! To be able to take about 2-3 hours out of their day just to make sure I am comfortable in my run is so cool.
I'll add some photos and try put some videos up in a seperate post, and record my fluid/energy intake as well for future reference.
Saturday 13 March
100 Pushups challenge - w1 d2 (10,12,8,8,15)
200 Situps challenge - w1 d2 (15,18,15,15,32)
Rest day today, am at home with the family and about to spend the afternoon at a big family get together, really looking forward to it. Just did this mornings push ups and sit ups, then stretch as much as I can today for a long run tomorrow - 28k.
Friday 12 March
10k run
Same run as Wednesday morning, relatively easy effort level and 5:50min/km this time so 5sec per k quicker than last week. Did a fair bit of stretching afterwards. Feel the shoulders, back and abs from the pushups/situps so thats good. Am looking forward to going home again this weekend. Not sure if I'll do my long run Sat morning or Sun morning...will see how I feel tomorrow.
Thursday 11 March
Ergo 30min
100 Pushups Challenge - w1 d1 (10,12,7,7,11)
200 Situps Challenge - w1 d1 (15,18,10,10,22)
Cross training day today so I did the ergo - I forgot to get the distance so will add that later - and then I've started the 100 Pushup Challenge. Its a 6 week program to get you building up to be able to do 100 pushups in a row! I have done it before but only managed to get to week 4, which was about 80. I really want to finish it but if it gets too tough and jepordises my running in any way (last time I got really sore in the shoulders) then I'll take it back a bit, but I think that will really help my core. I'm also going to do the 200sit up challenge, so on my cross training days I'll do pushups in the morning and situps in the evening on top of my other stuff, we'll just see how it goes. Something a bit different. Results above.
Wednesday 10 March
10k run easy
Bikram yoga
10k run - avg 5:55 min/km
Overall felt very easy, just cruising along and was one of those mornings where it all just felt great! I could have gone longer but I was already later than usual and didn't want to be too rushed to get to work.
Tonight I want to do bikram as I missed it on Monday night, I miss the stretch.
Ok yes, went to bikram and gee I sweated it out tonight hehe. Had a different instructor, the class seemed to go VERY quickly!
Tuesday 9 March
Spin x 2 & weights
Feeling heavy after the long weekend and birthday celebrations with the family (yes I turned 26 on Sunday!) but spin was really good to get the legs moving again without the impact of running. I don't have many more classes left at the two gyms I'm teaching at because of my new job so I am going to do some pretty tough classes to finish off, hehe they'll love it! (MAYBE...)
Monday 8 March
8k run
I went out with the intention of going 28k today as I didn't get to do it over the weekend, but that didn't end up happening...had a few issues with my right hip so turned around early and went home. Decided that I'd just start again fresh for the week. Now I know the long runs are the most important but when I had the pain in the hip I had to go back instead of pushing through for another 20 or so k's! A bit worried that I haven't done many LONG runs lately but all will be fine.
28k Long Run
What a great area I grew up in! I went for my run this morning from home in Dunkeld around the farm and then back through Victoria Valley. All up 28k and it was beautiful! Mum came along with me this time driving the car and keeping my fluids and energy levels up, I love my family so much!!! To be able to take about 2-3 hours out of their day just to make sure I am comfortable in my run is so cool.
I'll add some photos and try put some videos up in a seperate post, and record my fluid/energy intake as well for future reference.
Saturday 13 March
100 Pushups challenge - w1 d2 (10,12,8,8,15)
200 Situps challenge - w1 d2 (15,18,15,15,32)
Rest day today, am at home with the family and about to spend the afternoon at a big family get together, really looking forward to it. Just did this mornings push ups and sit ups, then stretch as much as I can today for a long run tomorrow - 28k.
Friday 12 March
10k run
Same run as Wednesday morning, relatively easy effort level and 5:50min/km this time so 5sec per k quicker than last week. Did a fair bit of stretching afterwards. Feel the shoulders, back and abs from the pushups/situps so thats good. Am looking forward to going home again this weekend. Not sure if I'll do my long run Sat morning or Sun morning...will see how I feel tomorrow.
Thursday 11 March
Ergo 30min
100 Pushups Challenge - w1 d1 (10,12,7,7,11)
200 Situps Challenge - w1 d1 (15,18,10,10,22)
Cross training day today so I did the ergo - I forgot to get the distance so will add that later - and then I've started the 100 Pushup Challenge. Its a 6 week program to get you building up to be able to do 100 pushups in a row! I have done it before but only managed to get to week 4, which was about 80. I really want to finish it but if it gets too tough and jepordises my running in any way (last time I got really sore in the shoulders) then I'll take it back a bit, but I think that will really help my core. I'm also going to do the 200sit up challenge, so on my cross training days I'll do pushups in the morning and situps in the evening on top of my other stuff, we'll just see how it goes. Something a bit different. Results above.
Wednesday 10 March
10k run easy
Bikram yoga
10k run - avg 5:55 min/km
Overall felt very easy, just cruising along and was one of those mornings where it all just felt great! I could have gone longer but I was already later than usual and didn't want to be too rushed to get to work.
Tonight I want to do bikram as I missed it on Monday night, I miss the stretch.
Ok yes, went to bikram and gee I sweated it out tonight hehe. Had a different instructor, the class seemed to go VERY quickly!
Tuesday 9 March
Spin x 2 & weights
Feeling heavy after the long weekend and birthday celebrations with the family (yes I turned 26 on Sunday!) but spin was really good to get the legs moving again without the impact of running. I don't have many more classes left at the two gyms I'm teaching at because of my new job so I am going to do some pretty tough classes to finish off, hehe they'll love it! (MAYBE...)
Monday 8 March
8k run
I went out with the intention of going 28k today as I didn't get to do it over the weekend, but that didn't end up happening...had a few issues with my right hip so turned around early and went home. Decided that I'd just start again fresh for the week. Now I know the long runs are the most important but when I had the pain in the hip I had to go back instead of pushing through for another 20 or so k's! A bit worried that I haven't done many LONG runs lately but all will be fine.
Monday, March 1, 2010
11 weeks...
Friday 5 March
Weights & Spin
Mainly core work again today, same as tuesday. Also had a good stretch before the class. I don't really have that much to report on today except that I'm really going to miss the members who do my classes, they are a great bunch! I love that they keep coming back and keep working harder each time they come in. I really hope they keep at it after I leave.
Thursday 4 March
12k run
I ran from home to my new workplace - where I'll be starting in a few weeks - to see how far it would be and whether it will be ok to run to work etc. The good news is that it was only 4.5km, and then I found another track on the way home which was 4.3km and all on a bike track, no major roads and quite a few hills which will be good. I know my family will be happy to see I'm not running along or riding my bike along any major roads (I've had a few too many close calls for their liking). Sooo...really happy that work will be so close!
The actual run was 12k all up with quite a few little hills in there. Overall:
12.21km - 1.12.42 - avg 5.57min/km - avg HR 165bpm - 855cals
Wednesday 3 March
Speed 10k
This morning I did my own speed work at the local track. 500m, 1000m, 1500m, 1000m, 500m with 90 second recovery in between. Felt no pain in the knees at all just tired legs but getting better.
warm up 2k - 12.01min
strides 6 x 80m - 7.36min
500m - 2.23.80 - 4.51min/km (90 sec recovery)
1000m - 5.07.66 - 5.02min/km (90 sec recovery)
1500m - 8.17.70 - 5.23min/km (90 sec recovery)
1000m - 5.06.51 - 5.03min/km (90 sec recovery)
500m - 2.22.78 - 4.46min.km (90 sec recovery)
cool down 2.22k
TOTAL 10.54km - 1.04.08 - avg 6.05min/km - avg HR 163bpm - 719cals
Tuesday 2 March
Strength & spin (AM)
Spin (PM)
Worked mostly on core strength this morning using the fitball. I like the body weight work instead of actual free weights or machines because I fill I'm working on balance as well as strength. Two spin classes went really quickly! I also told them I'll be finishing up teaching the classes on Tuesday 16th March as I'll be not be working in the city anymore. It was nice to see that they will miss me, and I am disappointed I have to give them up but I won't be able to come into the city with my new job. In one way I'm going to enjoy being able to focus on the running more though, but just have to consciously keep up the cross training I think.
Monday 1 March 2010
Run 8k easy (AM)
Bikram yoga (AM)
After massage yesterday and a bit of stretching in the afternoon, an easy 8k at avg 6min/km was great because I had no pain at all.
Bikram gave me a great finish to the day, stretching, focus, meditating...fantastic! I feel great after that. For those who don't know what bikram is, have a look at the link below, which is where I do my classes. They are a fantastic group of people and I admire them for practising so much. A group of people finished a 30 day challenge today where they completed 30 classes in 30 days, I just think that is an amazing effort.
www.bikramyogafitzroy.com.au
Weights & Spin
Mainly core work again today, same as tuesday. Also had a good stretch before the class. I don't really have that much to report on today except that I'm really going to miss the members who do my classes, they are a great bunch! I love that they keep coming back and keep working harder each time they come in. I really hope they keep at it after I leave.
Thursday 4 March
12k run
I ran from home to my new workplace - where I'll be starting in a few weeks - to see how far it would be and whether it will be ok to run to work etc. The good news is that it was only 4.5km, and then I found another track on the way home which was 4.3km and all on a bike track, no major roads and quite a few hills which will be good. I know my family will be happy to see I'm not running along or riding my bike along any major roads (I've had a few too many close calls for their liking). Sooo...really happy that work will be so close!
The actual run was 12k all up with quite a few little hills in there. Overall:
12.21km - 1.12.42 - avg 5.57min/km - avg HR 165bpm - 855cals
Wednesday 3 March
Speed 10k
This morning I did my own speed work at the local track. 500m, 1000m, 1500m, 1000m, 500m with 90 second recovery in between. Felt no pain in the knees at all just tired legs but getting better.
warm up 2k - 12.01min
strides 6 x 80m - 7.36min
500m - 2.23.80 - 4.51min/km (90 sec recovery)
1000m - 5.07.66 - 5.02min/km (90 sec recovery)
1500m - 8.17.70 - 5.23min/km (90 sec recovery)
1000m - 5.06.51 - 5.03min/km (90 sec recovery)
500m - 2.22.78 - 4.46min.km (90 sec recovery)
cool down 2.22k
TOTAL 10.54km - 1.04.08 - avg 6.05min/km - avg HR 163bpm - 719cals
Tuesday 2 March
Strength & spin (AM)
Spin (PM)
Worked mostly on core strength this morning using the fitball. I like the body weight work instead of actual free weights or machines because I fill I'm working on balance as well as strength. Two spin classes went really quickly! I also told them I'll be finishing up teaching the classes on Tuesday 16th March as I'll be not be working in the city anymore. It was nice to see that they will miss me, and I am disappointed I have to give them up but I won't be able to come into the city with my new job. In one way I'm going to enjoy being able to focus on the running more though, but just have to consciously keep up the cross training I think.
Monday 1 March 2010
Run 8k easy (AM)
Bikram yoga (AM)
After massage yesterday and a bit of stretching in the afternoon, an easy 8k at avg 6min/km was great because I had no pain at all.
Bikram gave me a great finish to the day, stretching, focus, meditating...fantastic! I feel great after that. For those who don't know what bikram is, have a look at the link below, which is where I do my classes. They are a fantastic group of people and I admire them for practising so much. A group of people finished a 30 day challenge today where they completed 30 classes in 30 days, I just think that is an amazing effort.
www.bikramyogafitzroy.com.au
Injury prevention...full time job?
Ok so I've finally realised that injury prevention is taking up a lot of my thinking lately, and basically seems like a full time job. My program asked for an 18k long run yesterday but I ended up doing 8k. If I had pushed to do the 18k I imagine I'd be sitting here today in quite a lot of pain and this morning's recovery run would have been a lot more difficult than it was. Instead I did a relaxed 8k to keep the legs moving but without putting too much pressure on the sore knees and tight muscles. Josh had said that he'd give me a massage and really 'get into' the tight spots Sunday night which would hopefully release the muscles and get rid of the referral pain I've been feeling in the knees. And yes that's what he did...although very painful at the time, and after quite a bit of stretching last night, my run this morning was one where I had NO PAIN at all! I'm rapt!
Last week I didn't do any Bikram, and had a busy week with work as well as getting a new job and resigning from my current job so really it was a tough week. This week though will be different, I am heading back to bikram yoga tonight and hope to have a great stretch then and continue to lengthen these muscles and say goodbye to the pain!
This week's plan:
Mon - 8k & bikram
Tue - spin x 2 & weights
Wed - 10k speed
Thu - 12k & bikram
Fri - Spin & weights
Sat - REST
Sun - 28k long run
I'll be putting some decent hills in this week as well, need to get used to that for GOR!
11 weeks to go!! Booking accomodation today for the whole family (11 of us counting kids) so it is getting VERY REAL now.
Will report on the week as it goes :)
Last week I didn't do any Bikram, and had a busy week with work as well as getting a new job and resigning from my current job so really it was a tough week. This week though will be different, I am heading back to bikram yoga tonight and hope to have a great stretch then and continue to lengthen these muscles and say goodbye to the pain!
This week's plan:
Mon - 8k & bikram
Tue - spin x 2 & weights
Wed - 10k speed
Thu - 12k & bikram
Fri - Spin & weights
Sat - REST
Sun - 28k long run
I'll be putting some decent hills in this week as well, need to get used to that for GOR!
11 weeks to go!! Booking accomodation today for the whole family (11 of us counting kids) so it is getting VERY REAL now.
Will report on the week as it goes :)
Tuesday, February 23, 2010
12 weeks til 160510
Sunday 28 February 2010
Run 8k
Shorter long run this weekend due to knee problems, am getting regular massages by Josh at the moment and they are coming good but don't want to agrevate them at all. It's caused by tight calf and soleus muscle we think so I'm doing lots of stretching. Hoping for a week of normal training this week coming and back into the swing of things.
Friday 26 February 2010
Spin & weights
Had the same group of members in the class as Tuesdays class, worked hard with mostly pace work today instead of big climbs. HRs up most of the class.
Wednesday 24 February 2010
10k Speed session at TAN
Tonight's session - 5 x 1k repeats with 60sec recovery in between. Went straight from work instead of waiting for the group as I had heaps of stuff I wanted to get done before heading away tomorrow. I didn't hit the garmin at the end of each rep but I did keep to under 5min k's for the 5reps, with a 2k warmup and a slow 2k cool down to the train to go home.
Didn't push too hard, felt heavy again...just dont seem to have the spring in my step at the moment.
Tuesday 23 February 2010
Spin x 2
Two spin classes today, felt a bit sore after needles yesterday but after a good half hour on the roller tonight I am ready to get out and run long again.
Big day today, lots happening!
Run 8k
Shorter long run this weekend due to knee problems, am getting regular massages by Josh at the moment and they are coming good but don't want to agrevate them at all. It's caused by tight calf and soleus muscle we think so I'm doing lots of stretching. Hoping for a week of normal training this week coming and back into the swing of things.
Friday 26 February 2010
Spin & weights
Had the same group of members in the class as Tuesdays class, worked hard with mostly pace work today instead of big climbs. HRs up most of the class.
Wednesday 24 February 2010
10k Speed session at TAN
Tonight's session - 5 x 1k repeats with 60sec recovery in between. Went straight from work instead of waiting for the group as I had heaps of stuff I wanted to get done before heading away tomorrow. I didn't hit the garmin at the end of each rep but I did keep to under 5min k's for the 5reps, with a 2k warmup and a slow 2k cool down to the train to go home.
Didn't push too hard, felt heavy again...just dont seem to have the spring in my step at the moment.
MORE EXCITING...NEWS OF THE WEEK....
JESSE LESLIE HOLMES was born on Wednesday morning, a gorgeous brother for Cody and Ryan and another beautiful nephew for me!! Both Kerri and Jesse are going well and I can't wait to be able to visit next weekend to give them all big hugs! So happy :)
Tuesday 23 February 2010
Spin x 2
Two spin classes today, felt a bit sore after needles yesterday but after a good half hour on the roller tonight I am ready to get out and run long again.
Big day today, lots happening!
Monday - dry needing
Went to Physio today and got some dry needling in my hips and ITB, they were really tight and when the needles went in there was lots of twitches which were releasing the muscles. That's a good thing...a bit sore afterwards but it should make things a bit looser. I have to keep strength work up especially single leg squats and plenty of work on the glutes so I keep the injuries away.
Monday, February 15, 2010
13 weeks to go
Sunday 21 February
8k run
Went out early this morning after a big day yesterday at my cousins wedding, late night and a bit of dehydration I didn't think it was wise to go out for a long 21k run so will move that til next weekend and use this as a recovery run. Feeling a bit tired actually, have a long drive back to Melbourne then back into another week!
Saturday 20 February
Rest
Friday 19 February
Weights & Spin
Had a great sleep after bikram last night, could have slept for a couple more hours but felt fine when I got into the gym. Managed to get in most of my weights before spin. The room was really quite hot and I was sweating heaps, did a good stretch afterwards and will do more tonight to be ready for Sunday's long run. Going home again this weekend (tomorrow) for my cousins wedding, can't wait to see the family again.
Thursday 18 February
Medium run 8.5k
Bikram
Medium long run this morning - 8.5k instead of 14k - very heavy legs! Will try get in another few k's tomorrow night if I feel ok - didn't end up doing that, need the rest.
Bikram after work was really good, I had plenty of time to relax and get into the right mindset beforehand. I was exhausted afterwards though and enjoyed a nice steak for dinner afterwards with Dad and Josh.
Wednesday 17 February
Ergo 20min & 10min
Speed session at TAN 10k
20min ergo this morning I manage about 100m more than last week = 3879m, I hopped off and went for a quick walk and stretch then came back for another 10m = 2078m. Finished with some abs and stretch, a nice relaxing morning.
Speed session tonight with the group.
Warmup 1.8k
Strides 5 x 100m
2 x 5min (90sec recovery)
2 x 4min (90sec recovery)
2 x 3min (60sec recovery)
2 x 2min (60sec recovery)
Cooldown 1.5k
TOTAL = 10k
Tuesday 16 February
Weights & Spin x 2
Weights then spin this morning, legs are fine after that and the weekend long run and I feel back to normal with no soreness at all - fantastic!
Monday 15 February
8k recovery run
Bikram
Didn't know how I'd pull up after yesterday's long run, so I rubbed the deep heat into the calves (the sorest part of the legs) and took off for a very steady run. I ran to a different park this morning, I came across it last week on one of my walks, it's a 400m athletics track with a 600m gravel track around the outside. I needed the soft surface today so ran there, did 8 laps and ran home which was 8k. Today I have the compression socks on to hopefully get rid of some of this fatigue in the legs, I'll do as much walking and stressing as I can around the office today then bikram tonight!
Ok Bikram was hard but (as usual) felt sooooo much better for it, really good after a long run - keep that in mind for future. I wore the HR Monitor again and this time only burnt 333 cals, which is lower than last week. I won't measure it anymore but I'll estimate no more than 400 cals for the class, at least I know now. It's more for the calming, stretching, focus that I do the class for, not for burning cals but it's interesting because some websites etc claim that the class burns more than 600! Well not for me anyway...it's not like I don't push myself either, I really do find it quite hard. It's really interesting to see how the body works.
8k run
Went out early this morning after a big day yesterday at my cousins wedding, late night and a bit of dehydration I didn't think it was wise to go out for a long 21k run so will move that til next weekend and use this as a recovery run. Feeling a bit tired actually, have a long drive back to Melbourne then back into another week!
Saturday 20 February
Rest
Friday 19 February
Weights & Spin
Had a great sleep after bikram last night, could have slept for a couple more hours but felt fine when I got into the gym. Managed to get in most of my weights before spin. The room was really quite hot and I was sweating heaps, did a good stretch afterwards and will do more tonight to be ready for Sunday's long run. Going home again this weekend (tomorrow) for my cousins wedding, can't wait to see the family again.
Thursday 18 February
Medium run 8.5k
Bikram
Medium long run this morning - 8.5k instead of 14k - very heavy legs! Will try get in another few k's tomorrow night if I feel ok - didn't end up doing that, need the rest.
Bikram after work was really good, I had plenty of time to relax and get into the right mindset beforehand. I was exhausted afterwards though and enjoyed a nice steak for dinner afterwards with Dad and Josh.
Wednesday 17 February
Ergo 20min & 10min
Speed session at TAN 10k
20min ergo this morning I manage about 100m more than last week = 3879m, I hopped off and went for a quick walk and stretch then came back for another 10m = 2078m. Finished with some abs and stretch, a nice relaxing morning.
Speed session tonight with the group.
Warmup 1.8k
Strides 5 x 100m
2 x 5min (90sec recovery)
2 x 4min (90sec recovery)
2 x 3min (60sec recovery)
2 x 2min (60sec recovery)
Cooldown 1.5k
TOTAL = 10k
Tuesday 16 February
Weights & Spin x 2
Weights then spin this morning, legs are fine after that and the weekend long run and I feel back to normal with no soreness at all - fantastic!
Monday 15 February
8k recovery run
Bikram
Didn't know how I'd pull up after yesterday's long run, so I rubbed the deep heat into the calves (the sorest part of the legs) and took off for a very steady run. I ran to a different park this morning, I came across it last week on one of my walks, it's a 400m athletics track with a 600m gravel track around the outside. I needed the soft surface today so ran there, did 8 laps and ran home which was 8k. Today I have the compression socks on to hopefully get rid of some of this fatigue in the legs, I'll do as much walking and stressing as I can around the office today then bikram tonight!
Ok Bikram was hard but (as usual) felt sooooo much better for it, really good after a long run - keep that in mind for future. I wore the HR Monitor again and this time only burnt 333 cals, which is lower than last week. I won't measure it anymore but I'll estimate no more than 400 cals for the class, at least I know now. It's more for the calming, stretching, focus that I do the class for, not for burning cals but it's interesting because some websites etc claim that the class burns more than 600! Well not for me anyway...it's not like I don't push myself either, I really do find it quite hard. It's really interesting to see how the body works.
Monday, February 8, 2010
14 weeks to go...less than 100days!
Sunday 14 February
26k long run
26km - 2:41:16 - avg 6.13min/km - hr 164bpm - 1833cals
Home for the weekend so I decided to run from Dunkeld to Penshurst - ended up with 26k as Dad dropped me off a couple of k's along the way so I didn't end up doing more than planned. It was so cool, two kangaroos and some sheep out along the way which was just great in the country! Misty rain, no blisters, no serious niggles at all, and Dad dropping some water off for me along the way. He even left a banana for me near the end of the trip but a fox or possum or something came along and ate it hehe. Then even better, I'd organised for Kerri to come and pick me up in Penshurst on her way to Dunkeld. So Kerri, Cody and Ryan were all waiting for me with a Gatorade, banana and lollies which was very cool!
Here is the photo Dad took along the way - I think I was waving to him...about the 15k mark I think.
Saturday 13 February
REST
Friday 12 February
Weights & Spin (AM)
Quite sore this morning after the last few days, but still a good session in the gym. Spin class was a lot of faster stuff and one big hill climb - worked hard.
Thursday 11 February
Run 10k easy (AM)
Bikrim (PM)
Took 65min to do 10.5k this morning so avg 6.15min/km. I knew it would be slow after last night's speed session but that's a real recovery run, considering I had done 21k between leaving work last night and arriving this morning! Little knee pain when I finished but iced and stretched, as well as bikrim yoga tonight will do it the world of good (I hope).
Yes Bikrim was really warm and humid but I was surprised that it didn't effect me too much. It was 70% humidity apparently. Anyway I wore my HRM for the first time and burnt nearly 400cals. Interesting, thought it may have been more than that for 90 minutes but I'm not doing it for the cals at all, just wanted to see if their advertising was right. Great stretch, balance not as good tonight but focus was there.
Wednesday 10 February
20min ergo (AM)
Speed training at Tan 10.5k (PM)
Had a great sleep in this morning (til 6.20am!) and hopped on the ergo for 20min before stretching, watering the vegie garden and having breaky. A great morning actually! I was suprised when I hopped off the ergo to go and write my distance down and it was EXACTLY the same distance as last week - 3769m. EXACTLY!! See if I can do that next week without trying hehe...
Tonight's speed session was 6-8 x 500m with 35-40sec jog recovery. Those that run under 50min for 10k were to do 8 (bugger...) and those over 50min for 10k did 6k. So...data:
Warm up 2.3k easy
5 x 80m strides with jog recovery
8 x 500m efforts at approx 80-90% effort (w 40sec jog recovery)
1. 2.16.53
2. 2.19.65
3. 2.26.75
4. 2.28.15
5. 2.28.49
6. 2.34.90
7. 2.24.52
8. 2.24.58
Cool down 2k easy
Really helped running along with Stella, we kept pushing each other to keep in control, good form and strong! After the hot day it had cooled down a fair bit, even tried to rain a little which made it quite humid but not bad at all, probably better than if I went out this morning actually - happy with the session considering I haven't done a GOOD speed session like this in a few weeks.
Tuesday 9 February
Weights & Spin class (AM)
Spin class & stretch (PM)
Both classes full today, and felt good with the weights. I'm a bit heavy at the moment and am feeling it so consistency is the key. I have such a great group of people doing these classes, one even asked me for help with a running program this morning...I love being able to help others out and especially if it about health and fitness :)
Slept really well after Bikrim last night!
Monday 8 February
Relaxed 5k run (AM)
Bikrim (PM)
Easy run this morning, getting over the weekend of not feeling well. Am surprised at how easy it felt actually! Happy with that easy run and knees/legs felt pretty good. No garmin, no ipod, just a pleasant quiet run.
I realised on the weekend that it is less than 100 days to go!! OMG that is really not that long at all. My goal is to finish and I know I will, it's just about how quickly (or slowly)...that is the question hehe. Time to get serious about my diet, it's been all over the place lately. I know I'm low in iron so I need to remember to get the red meat in and to keep up the vegie intake. If I want this to be easier then I need to look after my body and fuel my body with good nutrition. No excuses now, I know I'll feel better when I eat well. I love cooking and experimenting with new fresh recipes it's about being organised and on top of things with a variety of food. Keep thinking of my beautiful nephew Ryan being there at the end of the run waiting for me!
26k long run
26km - 2:41:16 - avg 6.13min/km - hr 164bpm - 1833cals
Home for the weekend so I decided to run from Dunkeld to Penshurst - ended up with 26k as Dad dropped me off a couple of k's along the way so I didn't end up doing more than planned. It was so cool, two kangaroos and some sheep out along the way which was just great in the country! Misty rain, no blisters, no serious niggles at all, and Dad dropping some water off for me along the way. He even left a banana for me near the end of the trip but a fox or possum or something came along and ate it hehe. Then even better, I'd organised for Kerri to come and pick me up in Penshurst on her way to Dunkeld. So Kerri, Cody and Ryan were all waiting for me with a Gatorade, banana and lollies which was very cool!
Here is the photo Dad took along the way - I think I was waving to him...about the 15k mark I think.
Saturday 13 February
REST
Friday 12 February
Weights & Spin (AM)
Quite sore this morning after the last few days, but still a good session in the gym. Spin class was a lot of faster stuff and one big hill climb - worked hard.
Thursday 11 February
Run 10k easy (AM)
Bikrim (PM)
Took 65min to do 10.5k this morning so avg 6.15min/km. I knew it would be slow after last night's speed session but that's a real recovery run, considering I had done 21k between leaving work last night and arriving this morning! Little knee pain when I finished but iced and stretched, as well as bikrim yoga tonight will do it the world of good (I hope).
Yes Bikrim was really warm and humid but I was surprised that it didn't effect me too much. It was 70% humidity apparently. Anyway I wore my HRM for the first time and burnt nearly 400cals. Interesting, thought it may have been more than that for 90 minutes but I'm not doing it for the cals at all, just wanted to see if their advertising was right. Great stretch, balance not as good tonight but focus was there.
Wednesday 10 February
20min ergo (AM)
Speed training at Tan 10.5k (PM)
Had a great sleep in this morning (til 6.20am!) and hopped on the ergo for 20min before stretching, watering the vegie garden and having breaky. A great morning actually! I was suprised when I hopped off the ergo to go and write my distance down and it was EXACTLY the same distance as last week - 3769m. EXACTLY!! See if I can do that next week without trying hehe...
Tonight's speed session was 6-8 x 500m with 35-40sec jog recovery. Those that run under 50min for 10k were to do 8 (bugger...) and those over 50min for 10k did 6k. So...data:
Warm up 2.3k easy
5 x 80m strides with jog recovery
8 x 500m efforts at approx 80-90% effort (w 40sec jog recovery)
1. 2.16.53
2. 2.19.65
3. 2.26.75
4. 2.28.15
5. 2.28.49
6. 2.34.90
7. 2.24.52
8. 2.24.58
Cool down 2k easy
Really helped running along with Stella, we kept pushing each other to keep in control, good form and strong! After the hot day it had cooled down a fair bit, even tried to rain a little which made it quite humid but not bad at all, probably better than if I went out this morning actually - happy with the session considering I haven't done a GOOD speed session like this in a few weeks.
Tuesday 9 February
Weights & Spin class (AM)
Spin class & stretch (PM)
Both classes full today, and felt good with the weights. I'm a bit heavy at the moment and am feeling it so consistency is the key. I have such a great group of people doing these classes, one even asked me for help with a running program this morning...I love being able to help others out and especially if it about health and fitness :)
Slept really well after Bikrim last night!
Monday 8 February
Relaxed 5k run (AM)
Bikrim (PM)
Easy run this morning, getting over the weekend of not feeling well. Am surprised at how easy it felt actually! Happy with that easy run and knees/legs felt pretty good. No garmin, no ipod, just a pleasant quiet run.
I realised on the weekend that it is less than 100 days to go!! OMG that is really not that long at all. My goal is to finish and I know I will, it's just about how quickly (or slowly)...that is the question hehe. Time to get serious about my diet, it's been all over the place lately. I know I'm low in iron so I need to remember to get the red meat in and to keep up the vegie intake. If I want this to be easier then I need to look after my body and fuel my body with good nutrition. No excuses now, I know I'll feel better when I eat well. I love cooking and experimenting with new fresh recipes it's about being organised and on top of things with a variety of food. Keep thinking of my beautiful nephew Ryan being there at the end of the run waiting for me!
Monday, February 1, 2010
15 weeks to go...
Sunday 7 February
Albert Park Lake 10k - DNS
Not happy with my first DNS (Did not start) but wasn't feeling up to it, I had a massive headache and upset stomach so stayed in bed and slept it off. By the time I got out of bed and had something to eat it was nearly 11am, after which I ended up feeling good for most of the day. Not sure what it was, am frustrated that I didn't do the race but I spose it's better than getting there and not being able to finish. Hmmm what's better a DNS or DNF(Did not finish)???
MAY have something to do with being dehydrated earlier in the week, haven't felt too good at all.
Saturday 6 February
Weights & 30min ergo
Mum and dad left for the airport so I decided to get straight into the weights and also 30min on the ergo. I really want to go for a run today, it's a lovely morning!!! BUT...I have a 10k race tomorrow and I know I should save myself til then. Today is going to be a good day at home doing the housework and reading! YAY I finally bought a few new books so I can get back into them. AND to relax....I want to beat my PB tomorrow at Albert Park.
Friday 5 February
I was out all day at a course today and was BUSY BUSY so didn't get the usual workout in, then I had mum and dad visit in the evening so will move weights to tomorrow instead.
Thursday 4 February
Walk 45min
Bikrim yoga
I decided to go for a walk this morning instead of 10k run, I know it's a bit slack but last night really took it out of me. I don't want my weekend long run to be ruined this week so I use today as a recovery day and get ready for the long run on weekend. I am not going so well in this heat...not sure why.
Going to bikrim again tonight, need to drink LOTS of water today so I get through it ok. It will make me feel better I'm sure.
Wednesday 3 February
ergo 20min
Speed session at TAN 8k
I got up and hopped on our new ergo (rowing machine) this morning! Josh gave me a little training session last night re:technique so this morning I thought I'd have a go. My glutes were quite sore after 20min but it is just great having that on our back deck to hop on whenever. Just a really easy way to get some cardio in - no excuses now!
Tonight's speed session at TAN again where it will be the first I've really tested the knee out with speed work since getting niggles the last week or two. Fingers crossed all will be ok. I'm hoping to get a massage tonight before Josh heads off to Sydney for work cos I know I won't get one for a few days then.
Ok...so I did 5 x 1k reps with 90seconds recovery inbetween, but gee I struggled in the heat. It was still 34 degrees at that time and it was tough.
Ended up doing 8km for the night, happy with that but need to drink more water so I can keep up with the heat.
Tuesday 2 February
Weights
Spin class x 2
Ran to the train station, then did weights before spin class in the morning. Getting stronger with the balance work, I think yoga is really helping!
Class after work tonight as well as lots of stretching.
Monday 1 February
8k relaxed run
Bikrim yoga
8km - 47.24 - 5.55min/km - Avg HR 157 - 561 cals
I was really dehydrated today possibly from the champagne Sat night :) It was my one day between 1/1/10 and 16/5/10 that I was allowing myself to have alcohol so I really enjoyed it! It was our engagement party afterall!! Had such a great night with so many of our friends and family there.
Anyway - the run was slow and relaxed but a bit warm so HR was up. Only very slight niggle in the hip so we are on the right track with the massage etc. Will get massage again tonight after yoga.
Bikrim was great!
Albert Park Lake 10k - DNS
Not happy with my first DNS (Did not start) but wasn't feeling up to it, I had a massive headache and upset stomach so stayed in bed and slept it off. By the time I got out of bed and had something to eat it was nearly 11am, after which I ended up feeling good for most of the day. Not sure what it was, am frustrated that I didn't do the race but I spose it's better than getting there and not being able to finish. Hmmm what's better a DNS or DNF(Did not finish)???
MAY have something to do with being dehydrated earlier in the week, haven't felt too good at all.
Saturday 6 February
Weights & 30min ergo
Mum and dad left for the airport so I decided to get straight into the weights and also 30min on the ergo. I really want to go for a run today, it's a lovely morning!!! BUT...I have a 10k race tomorrow and I know I should save myself til then. Today is going to be a good day at home doing the housework and reading! YAY I finally bought a few new books so I can get back into them. AND to relax....I want to beat my PB tomorrow at Albert Park.
Friday 5 February
I was out all day at a course today and was BUSY BUSY so didn't get the usual workout in, then I had mum and dad visit in the evening so will move weights to tomorrow instead.
Thursday 4 February
Walk 45min
Bikrim yoga
I decided to go for a walk this morning instead of 10k run, I know it's a bit slack but last night really took it out of me. I don't want my weekend long run to be ruined this week so I use today as a recovery day and get ready for the long run on weekend. I am not going so well in this heat...not sure why.
Going to bikrim again tonight, need to drink LOTS of water today so I get through it ok. It will make me feel better I'm sure.
Wednesday 3 February
ergo 20min
Speed session at TAN 8k
I got up and hopped on our new ergo (rowing machine) this morning! Josh gave me a little training session last night re:technique so this morning I thought I'd have a go. My glutes were quite sore after 20min but it is just great having that on our back deck to hop on whenever. Just a really easy way to get some cardio in - no excuses now!
Tonight's speed session at TAN again where it will be the first I've really tested the knee out with speed work since getting niggles the last week or two. Fingers crossed all will be ok. I'm hoping to get a massage tonight before Josh heads off to Sydney for work cos I know I won't get one for a few days then.
Ok...so I did 5 x 1k reps with 90seconds recovery inbetween, but gee I struggled in the heat. It was still 34 degrees at that time and it was tough.
Ended up doing 8km for the night, happy with that but need to drink more water so I can keep up with the heat.
Tuesday 2 February
Weights
Spin class x 2
Ran to the train station, then did weights before spin class in the morning. Getting stronger with the balance work, I think yoga is really helping!
Class after work tonight as well as lots of stretching.
Monday 1 February
8k relaxed run
Bikrim yoga
8km - 47.24 - 5.55min/km - Avg HR 157 - 561 cals
I was really dehydrated today possibly from the champagne Sat night :) It was my one day between 1/1/10 and 16/5/10 that I was allowing myself to have alcohol so I really enjoyed it! It was our engagement party afterall!! Had such a great night with so many of our friends and family there.
Anyway - the run was slow and relaxed but a bit warm so HR was up. Only very slight niggle in the hip so we are on the right track with the massage etc. Will get massage again tonight after yoga.
Bikrim was great!
Sunday, January 31, 2010
Knee, massage, party and rest :)
Saturday 30 January
10k run
After Friday's spin and yoga session as well as another massage Fri night on the ITB/glutes I went out for my long run on Saturday morning. The plan was to do 24k but I knew it would be nowhere near that distance. I promised myself I'd stop if the pain in the knee is there enough to alter my stride and that I'd stretch along the way. I was happy with 10k in the end.
Party - We had our engagement party saturday night so sunday was slept chilling out infront of the airconditioner and relaxing. A great weekend overall and I'm feeling confident that this week I'll get the full program up. Next weekend, race 10k on Sunday as part of my long run.
10k run
After Friday's spin and yoga session as well as another massage Fri night on the ITB/glutes I went out for my long run on Saturday morning. The plan was to do 24k but I knew it would be nowhere near that distance. I promised myself I'd stop if the pain in the knee is there enough to alter my stride and that I'd stretch along the way. I was happy with 10k in the end.
Party - We had our engagement party saturday night so sunday was slept chilling out infront of the airconditioner and relaxing. A great weekend overall and I'm feeling confident that this week I'll get the full program up. Next weekend, race 10k on Sunday as part of my long run.
Friday, January 29, 2010
Back into spin & change in routine
Friday 29 January 2010
Weights
Spin class
This morning I did my weights program before spin class, as well as lots of stretching. Josh had more of a go at my leg/knee last night which was very painful but I think it will be good for it in the long run (hehe pun intended. I do have a 24k run planned for this weekend but will just play it by ear and modify to suit how the leg feels.
SO...now that my spin classes have changed, my routine is going to be a little different from next week. I'll be doing:
Monday - Relaxed run (and bikrim when I can)
Tuesday - Weights and Spin class x 2
Wednesday - Speed session with group
Thursday - Medium long run (and bikrim when I can)
Friday - Weights and Spin class
Saturday - Rest
Sunday - Long run with group
I no longer will be taking spin classes during work which is a good thing cos I won't get interrupted for meetings etc. I just hope this injury doesn't hang around too long. I will focus on doing lots of stretching, listening to my body and eating really well so that I can fuel the body to recover well. Fingers crossed!!
Weights
Spin class
This morning I did my weights program before spin class, as well as lots of stretching. Josh had more of a go at my leg/knee last night which was very painful but I think it will be good for it in the long run (hehe pun intended. I do have a 24k run planned for this weekend but will just play it by ear and modify to suit how the leg feels.
SO...now that my spin classes have changed, my routine is going to be a little different from next week. I'll be doing:
Monday - Relaxed run (and bikrim when I can)
Tuesday - Weights and Spin class x 2
Wednesday - Speed session with group
Thursday - Medium long run (and bikrim when I can)
Friday - Weights and Spin class
Saturday - Rest
Sunday - Long run with group
I no longer will be taking spin classes during work which is a good thing cos I won't get interrupted for meetings etc. I just hope this injury doesn't hang around too long. I will focus on doing lots of stretching, listening to my body and eating really well so that I can fuel the body to recover well. Fingers crossed!!
Wednesday, January 27, 2010
Injury....
Wednesday 27 Jan
Speed session TAN - DNF
So I was all ready to get back to the group training last night after my time off, I left work to run down to the Tan but was limping after about 100m. I stopped to walk a bit then went again and decided it was too risky to push it, so I hopped on the train and went home. Josh was home so I got him to check out the knee - which he thinks is similar to injury earlier in the year where my glutes/hips/piraformus are all really tight which causing stress on the ITB and then referral pain into the knee. He worked on it, strapped it, massaged and after a few goes I was able to jog without pain. I went for a walk around the block instead. I took anti inflam's and rubbed deep heat into the muscle in the hope that it would relax the muscles a bit for another test tomorrow morning.
Thursday 28 Jan
Run 5k
Bikrim yoga
After a great sleep last night I decided to head out and test the knee. I was able to do a slow 5km with a couple of breaks to walk and stretch the hip area. I'm not going to push it cos I don't want this to hang around for long. I'm going to go to bikrim tonight for a REALLY good stretch, then Josh will also massage tonight so hopefully won't be long before I'm back into the longer distance stuff.
Speed session TAN - DNF
So I was all ready to get back to the group training last night after my time off, I left work to run down to the Tan but was limping after about 100m. I stopped to walk a bit then went again and decided it was too risky to push it, so I hopped on the train and went home. Josh was home so I got him to check out the knee - which he thinks is similar to injury earlier in the year where my glutes/hips/piraformus are all really tight which causing stress on the ITB and then referral pain into the knee. He worked on it, strapped it, massaged and after a few goes I was able to jog without pain. I went for a walk around the block instead. I took anti inflam's and rubbed deep heat into the muscle in the hope that it would relax the muscles a bit for another test tomorrow morning.
Thursday 28 Jan
Run 5k
Bikrim yoga
After a great sleep last night I decided to head out and test the knee. I was able to do a slow 5km with a couple of breaks to walk and stretch the hip area. I'm not going to push it cos I don't want this to hang around for long. I'm going to go to bikrim tonight for a REALLY good stretch, then Josh will also massage tonight so hopefully won't be long before I'm back into the longer distance stuff.
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GOR Marathon 2010
