This is Ryan with his cake out at the farm while we were all camping. Happy Birthday Ryan :) xxx
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!!
Subscribe to:
Posts (Atom)
GOR Marathon 2010
