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.
Monday, February 15, 2010
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!!
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GOR Marathon 2010
