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.
Monday, March 29, 2010
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.
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GOR Marathon 2010
