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!
Wednesday, April 7, 2010
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
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GOR Marathon 2010
