Saturday, September 30, 2006


OMG - that was a nerve wracking last quarter and especially the last 5mins but WELL DONE EAGLES!!!!!!!!!!!

Repeat after me.......

I love hills
Hills are my friend
Hills are just flat bits on an angle (lol!)
Hille are character building

This morning's long run was a real doozy - it was up hill and down dale for over 2 hours. I decided that I would explore new areas close to home and so headed up through Hawker (though didn't run the Pinnacle - decided to leave that for Monday!), across to Mt Painter nature park (including a run up Mt Painter - amazing views!), and then into the Aranda bushland, and of course back home again.

Distance - 22.5km
Time - 2hr 15.26min
Av pace - 6min/km (its slow but in my defence I seemed to spend a lot of time running uphill)
AHR - 151; MHR - 176

Beautiful morning, great scenery and a challenging run - what more could I ask for ;-). As well as doing a lot of running uphill I also managed to get in a bit of downhill running (in preparation for BH Challenge) though at times it was way too steep and too much loose gravel underfoot to really get any speed up.

Post-run - have been feeling very very tired and I would have a nana nap except its the AFL Grand Final and I'm an Eagles supporter - c'arn the Eagles (its currently half time and Eagles are leading Sydney by 25 points!). Then we are going out to dinner tonight - hope I don't fall asleep at the table! Face in pasta is not a good look!

Tomorrow - rest day (and I am so looking forward to that!)

Have a great weekend!

Friday, September 29, 2006

Haaaaard work

Gym session – shoulders/biceps/triceps + abs
Was only marred by several guys hogging equipment, saying that they would be using it ‘in a minute’. Fine, but why can’t someone use it until they need it?

Yesterday – Thursday
I ran before work – a new route around the ‘burbs trying to fit in as many hills as I could find (they were only little hills after all!).
Distance – 8.4km
Time – 47.17min
Av pace – 5.37min/km
AHR – 144; MHR – 205
Feeling a little slow and heavy after yesterday’s leg session at the gym in the morning and a rather strenuous yoga session after work.

Back to the gym after work for a cycle session – a dead set 30min killer. It goes like this:
5mins warm-up – light resistance (eg 2)
5mins – same resistance but increase pace and hold (2)
3mins – increase resistance by 3 (5)
2mins – decrease resistance by 2 (3)
3mins – increase resistance by 3 (6)
2mins – decrease resistance by 2 (4)
3mins – increase resistance by 4 (8)
2mins – decrease resistance by 3 (5)
5mins – decrease resistance by 3 (2)
My RPMS would be in the 90s for the light resistance but by the time I hit the last increase in resistance (to 8) I’m down to the high 60’s for my RPMs – its really hard work. The bike I use seems to have a lot of resistance even at very low numbers - trust me I was really pushing those pedals! I left the gym with my halo glowing! 0;-)

It was my legs session at the gym and included squats, lunges, leg press, deadlifts and leg curls. I worked my butt off and wobbled out of the gym after this session (but not before doing my ab exercises though!).

Then it was off to yoga after work and the last thing I expected to be doing was more ab work…groan. We did single leg lifts, double leg lifts and then a pose whereby both my legs and upper body are off the ground at the same time and I have to hooooold this pose for what seemed like forever! And then repeat! Our teacher would make a good bootcamp instructor! This was followed by leg poses, preparatory headstand and shoulderstand before …..aaaah…….relaxing………..!

Tomorrow I have a long run that hopefully will include a few hills. I will be up very early as we have a full day of house things to do and then meeting friends for dinner at Bella Vista restaurant down by Lake Ginninderra for dinner.

And if you think I have a fixation on hills at the moment, you'll see why below!:

Upcoming events:
22/10 Bulls Head Challenge, 27.7km
18/11 Two Peaks Classic, 26km
17/12 Tour de Mountain, 19km

Tuesday, September 26, 2006

Just do your thing honey

(ain't no other man - Christina Aguliera)

Went for a run this morning.

Distance - 15.8km
Time - 1hr 23.47min
Av pace - 5.17min/km
AHR - 146; MHR - 191

No problems though nearly tripped and fell at abut the 7km mark. What is it with my feet? They seem to seek out holes and things to trip over. Which reminds me I'm badly overdue for a new pair of runners, considering they are over 12months old and I have trained for 2 marathons in them...ooops. Anyway back to this morning's run - it was mostly uneventful and I was basically just doing my own thing, minding my own business and bopping along to some great music.

Last night I attended a VIP viewing of The Devil Wears Prada. There was champagne and nibblies on offer in the cinema foyer but Bec and I opted to have a choctop - as one does when one goes to the cinema! Then it was stand around and wait to be let into the cinema and a mad scramble for seats. We managed to get great seats in the middle. They did have reserved signs on them but we just assumed this was all part of the VIP night and that there were signs on all seats. However, it appears that they really were reserved seats for the 'real' VIPs such as the compere, models, etc. Ooops!!! Anyway, they didn't miss out - they sat in the row down from us!!! We sat through a mini fashion parade but I wish someone had told the models to smile - they reminded me of those mannequins in a Dr Who episode last year where they came to life. The movie was great however - really enjoyed it!
"Use those talents you have. You will make it. You will give joy to the world. Take this tip from nature: The forest would be a very silent place if no birds sang except those who sang best." Bernard Meltzer

Monday, September 25, 2006


I have been very slack with my blogging of late so this will be a very abbreviated version of the last week and a bit (and no, I've not been on a bender Katie - tho' I got a great chuckle out of that comment!!!!!).
The question is, do I start with today and work back or start where I left off and work forward! Ah decisions, decisions (and this is someone who every morning stands before her wardrobe and can't decide what to wear!).

Ok, decision made - starting from where I last left off......

Last Sunday, 17th September
Canberra times fun run, 10km - PB!!!!!!!

What's not to like about a run when its a PB!!!! Officially my time was 44.20min. My previous PB for 10km (and this event) was 45.28min in 2002 so its been a while!! It was a gorgeous warm and sunny morning, perfect for running. I didn't hang around after the run so didn't get to hear about anyone else's experiences until later in the week.

Monday evening, 18th September
Dinner at Belucci's - speedygeoff's group

Was beginning to stress that I wouldn't make it to the dinner because of work commitments and the fact that I hadn't packed for the Melbourne work trip, and I was flying out early Tuesday morning. However managed to make it to the dinner and it was great to catch up with everyone. Have to say, though, everyone looks different out of running gear!!!!

Tuesday, 19th September

A very early start and a very long day meant that no exercise happened today unless you could call the brisk walk we managed to get in that evening while looking for a restaurant. It was blowing a gale so I guess it was a form of resistance training when we had to walk into the wind!

Wednesday , 20th September
Albert Park lake run

The hotel was across the road from Albert Park lake which was perfect because there was a 5km path around the lake - no chance of getting lost.
Distance - 8.2km
Time - 40.48min
Av pace - 4.59min/km
AHR - 154; MHR - 191
See what happens to my pace when there is no chilly morning to deal with! Was very surprised with my average pace because I actually felt I was running quite slowly. Was busy trying to avoid the swans (and there were lots of them), especially those with cygnets because they tended to be a tad snappish - this may have helped my pace as well! When my friend and I were at breakfast (at the hotel) a guy came to us from another table and said they had a bet going that we were attending the Jenny Craig conference (which as it happened was being held in our hotel!). Someone lost that bet!!!! The rest of the day was spent indoors at a conference so it was great to get out that evening and head off to Lygon St for dinner. We also had plans of having dessert at KokoBlack (divine chocolate shop) but unfortunately it seemed like everyone else had that very same idea. So we decided to buy up on their products instead. However, it was so tempting, when the waiters went past with trays of little pots of chocolatey desserts, to just nab one of the pots on the way through. Bought some truffles, a small block of dark chocolate and a block of macadamia chocolate. However KokoBlack is on my list of things to do if and when I get back to Melbourne, and I will be having dessert!!!

Thursday, 21st September
Albert Park lake - interval run

Distance - 6km
Time - 30.42min
Av pace - 5min/km
AHR - 158; MHR - 188
I needed to run because all I had done the last couple of days was eat (as you do at conferences - food is provided and its there and you eat it) and today would be no different. It was windier this morning and not as warm as yesterday, but still a lot warmer than a Canberra morning!

Friday, 22nd September
Back in Canberra - back to cold morning runs!

Distance -
Time - 33.34min
Av pace - 5.13min/km
AHR - 149; MHR - 195

Saturday, 23rd September
Champagne breakfast...but first things first, a run.

Distance - 8km
Time - 44.28min
Av - 5.33min/km
AHR - 142; MHR - 213
Tired about summed up that run - I was tired, my legs were tired. And then I was starving because Strewth and I were attending a champagne breakfast at Westfield Woden, as part of their fashion promotion so I had to wait to eat. So of course by the time we got to Lisboa Cafe I was about ready to inhale the pastries and fruit that were on offer - fortunately they were petite pastries so not too much damage was done. And no, I didn't have champagne because at that time of day, champagne and I don't really agree with each other.

Sunday, 24th September
Vets monthly run, Blewetts Forest

Distance - 7km
Time - 33.30min
Av pace - 4.47min/km
Started in Gp 26
Placing - 13th
The weather was not promising at all - overcast, windy, the occasional spots of rain - it was the sort of day that I could quite easily have burrowed my head under the pillow and gone back to sleep. But I didn't! The run itself wasn't bad and I actually enjoyed it - even the 3km uphill bit (ok, maybe 'enjoy' is too strong a word for that bit but it was bearable!). The wind really wasn't a factor out on the course, in fact there were parts where it was quite sheltered. But after the run - well, that was a different story. The wind had definitely picked up and it was blowing a gale - it was turning out to be a very wild and wintry day. Oh, and Strewth got gold in the run!!! Yay!!!!

Finally!!! Went to the gym this morning for a chest and back workout followed by ab exercises. My abs will be so sore tomorrow, I can feel it now - particularly after doing reverse crunches on the bench. This evening Bec and I will be attending a viewing of The Devil Wears Prada (with a 15min VIP Foyer party!!!) so no running session after work....*sigh* ...the things we do!!!!

Friday, September 15, 2006

Friday Afternoon

Yes, my day did get better - no more broken glasses, jars or spilt water!

Just received this by email:

You've been hit by the:

...WINE TRUCK.......... '"; ___.
_..._..._______====___..., ] -

Once you've been hit, you have to hit 12 women who like to drink and have fun; including the one who sent it to you. If you get hit again you'll know you really have a problem! (Obviously this was written by and to a woman)

When girls drink too much...

1. We have absolutely no idea where our purse is.

2. We believe that dancing with our arms overhead and wiggling our butt while yelling "woo-hoo!" is truly the sexiest dance move around.

3. We've suddenly decided that we want to kick someone's ass and honestly believe we could do it too.

4. In our last trip to pee, we realize that we now look more like a homeless hooker than the goddess we were just four hours ago.

5. We start crying and telling everyone we see that we love them so much.

6. We get extremely excited and jump up and down every time a new song play's because "oh my god! I love this song!"

7. We've found a deeper/spiritual side to the geek sitting next to us.

8. We've suddenly taken up smoking and become really good at it.

9. We yell at the bartender, who we believe cheated us by giving us just tonic, but that's just because we can no longer taste the gin.

10. We think we are in bed, but our pillow feels strangely like the kitchen floor (or the mop?)

11. We fail to notice that the toilet lid's down when we sit on it.

12. We take our shoes off because we believe it's their fault that we're having problems walking straight.

Send this along to all the girls you know who like to have fun. Make them laugh at themselves ... Like you probably did ... sadly, many are true!!


I have been at work for 5 minutes and in that time I have managed to break a glass, a coffee jar and spill my water. What sort of day am I having?!!!!!!!

Yoga, a swim and a run

But not all at the same time, lol!

Wednesday evening - yoga

Another restorative session - thank goodness. This meant lots of lying down and stretching and focusing on breathing - which in my case was a little difficult with a blocked nose.

Then on the way home I was driving along Belconnen Way when I glanced in the rear vision mirror and saw a police car behind me, all lights flashing. Oh my god, how fast was I going, are my lights on - but it passed me and continued on, speeding down the road. then another police van came racing down the road, all lights flashing as well. As I was to hear later on the news, they were probably racing off to join in the hunt for a young guy involved in a police chase and who tragically shot and killed himself yesterday afternoon, when cornered. He was 23, around the same age as my boys.

Thursday - swimming

"Swimming is the only sport which you go from point A to point B and work like hell to get there" - anonymous

That quote is so true! Anyway I swam 1km - breaking it up into 10 x 100m, with times ranging anywhere from 2.04min to 2.12min. Not very consistent and I found it hard work. Total time was about 21.25min. Then it was brekkie with strewth and Mr B before heading off to work.

This morning

Session - Interval run: 6 x 1min (2min RI)
Distance - 5.9km
Time - 31.36min
Av pace - 5.18min/km
AHR - 158; MHR - 206

Chilly morning...again, about minus one or something like that. However, if you could ignore the frosty conditions, it was a beautiful morning - sunny sky, lots of birdlife. It really is the best time of day. The aim of this morning's run was just to turn the legs over before the Canberra Times fun run on sunday. I'm part of the Speedy Geese team - I just hope I'm not the lame duck of the flock!

Have a good day and a great weekend!

Wednesday, September 13, 2006

3 degrees

Positively tropical this morning when I went for my run - three degrees! And I was rugged up to the eyeballs after yesterday's sub-zero effort - cap, headband, gloves, 2 tops, leggings, socks, shoes, etc. At least my fingers didn't feel snap frozen.

Session - interval run - 6 x 2.30min efforts (1min RI)
Distance - 6.2km
Time - 32.08min
Av pace - 5.07min/km
AHR - 154; MHR - 220

It was another lateish night by the time I got home from the undercover wear party (and where I spent far too much money) SmileyCentral.comso it was a bit of a struggle getting out of bed this morning but in the end I managed to get dressed, have my coffee, wake son #3 before going on my run. As I said it wasn't as cold this morning - though very grey looking. it is supposed to be 21 degrees today *gasp* but seeing will be believing - I've put my faith in weather forecasts before only to be disappointed!

Okay run - feeling a little stiff and slow after yesterday's run. I've got yoga tonight and I'm really hoping it will be last week *fingers crossed* but I have this feeling it won't be. It will be back to repeat after repeat after repeat of standing poses - they are such hard work!

Have a good day!

"Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made." - Patti Sue Plumer, U.S. Olympian

Tuesday, September 12, 2006

10km before breakfast

Rolled out of bed at 5am and after my usual heart starter of caffeine, was off out the door for a briskish 10km before breakfast - not bad eh!

Distance - 10km
Time - 51.51min
Av pace - 5.10min/km
AHR - 152; MHR - 176

It was minus 2 degrees and my fingers certainly suffered - how can fingers be numb and painful at the same time?! There was fog in patches, especially down by the creek but otherwise it was a crisp, clear morning *translation - bloody freezing*.

Had downloaded some new music onto the trusty ipod last night:
Flavour of the weak - American Hi-Fi
Right Here, Right Now - Fatboy Slim (this brings back memories of Forster Ironman)
Deeper water - Deadstar
Can't Get Enough of You Baby - Smash Mouth

Going to an Undercover Wear party tonight after work with Strewth - should be fun!
"I've missed over 9,000 shots in my career. I've lost almost 300 games. 26 times I've been trusted to take the game-winning shot...and missed. I've failed over and over and over again in my life. And that is why I succeed." - Michael Jordan

Monday, September 11, 2006

Never got going

Monday morning

This week I am having a break from the gym. Generally I have a break from the gym about every 6 weeks, for a week, and then start a new program after that. That way I don't get bored and my body doesn't get used to same old, same old.

So this meant that I could sleep in this morning....until 6.30am, lol! Which also meant madly rushing around trying to get ready for work because I hadn't planned what to wear or pack my running bag the night before. So there were clothes (running and work) being tossed around as I tried to find something that looked cleaned, ironed and colour coordinated for work, and making sure I had the necessary items for running, including important things like a crop top (hands up those who have opened their sports bag only to discover they have left their crop top home!).

The results of the 15th annual MS fun run which was held yesterday are out and I was 11th female - woo hoo! Results were recorded for the 1st 20 men and 1st 20 women. Apparently there were over 300 who participated - not bad given the cold and windy conditions.

Monday evening

Well I had great plans of going to speedy geoff's running sesison after work today but something happened to my enthusiasm levels between getting up this morning and the end of a stressful work day. Running wasn't even on the radar this afternoon. Oh well, it is my easy week. I will run tomorrow morning before work. Obviously my body is telling me to have a rest and an early night.

Sunday, September 10, 2006

Just Get Started

Most of the things that hold you back do so with your cooperation.

When you choose to stop giving power to your limitations, many of them disappear.

There are things you assume you never could do. But how many of those negative assumptions have you actually tested?

It could be that the biggest obstacle standing between you and your most treasured dream is your own thinking. It could very well be that the main thing holding you back is your belief that you cannot move forward.

Imagine what would happen if you were to let go of that belief. What if you stopped focusing on what you think you can and what you think you can't do?

What if you simply started making the effort, each day, each moment, to move toward that dream? You'd quickly realize that many of the obstacles you imagined, are not even there.

Yes, there are always challenges, and yet they are rarely as difficult or imposing as you imagine. Step boldly forward to meet them, and you'll find yourself moving successfully through them.

Without a doubt, you have what it takes to reach whatever place you choose to go. Just get started and you'll know.

--Ralph Marston

Have a great week!

Recipe for success?!

Took part in the MS fun run this windy cold Sunday morning after having gone out the night before to a dinner dance - not something I usually do. It was a fun night, the food was great and the wine was flowing - I only had 3 glasses but its been along time between drinks so I'm a cheap drunk!

However I felt fine this morning and so had no excuse not to do the fun run even though it was cold and windy and not very inviting weather at all. Strewth and Mr B picked me up on their way through to Tuggeranong and we made it to the start of the run with only minutes to spare.

Session - MS fun run
Distance - 6.5km
Time - 28.25min
Av pace - 4.17min/km
AHR - 169; MHR - 178

I thought I started conservatively though my first kilometre was 4.32min/km. I think the wind was behind us for the first couple of kms which made it a whole lot easier. Trouble was you knew that was going to change and sure enough around the other side of the lake it happened - running slapbang into the wind. And I enjoyed it! I think my gym sessions have helped because I felt really strong and managed to pass a few people at this point. Either that, or it was the glasses of wine I consumed last night! I passed Susan in the last couple of kms. I think my time was a PB for me - so maybe going out the night before is a recipe for success?!

After the run chatted to Trath, Tugggeranong Don, Susan, Rae (actually I spoke to her during the run) and Caroline, who had run a PB. Strewth,Mr B, Mr CJ and I had coffee at Black Pepper cafe some time later.

Some info about MS:

Its a common disease
An estimated 2,500,000 people around the world have multiple sclerosis. These people are generally:

*Young adults - symptoms first appear between the ages of 20 and 50 years.
*Female - 70 per cent of people with MS are female.
*Caucasian - 98 per cent of people with MS are Caucasian.
*Living in temperate zones - MS is generally more common between latitudes 40° and 60° north and south of the equator.
*Have a relative with MS - between 10 and 20 per cent of people with MS have a relative with the disease, suggesting a genetic link.

MS occurs when the protective sheath (myelin) around the nerve fibres in the brain and spinal cord becomes damaged, causing random patches called plaques or lesions. These patches distort and interrupt the messages that are sent along these nerves. ‘Sclerosis’ means scar, and the disease is labelled ‘multiple’ because the damage usually occurs at a number of points.
(fact sheet - MS Society, Vic)


Session - long run
Distance - 18km
Time - 1hr 37.59min
Av pace - 5.26min/km
AHR - 150; MHR - 172

It was very overcast, windy and cold but that wasn't enough to stop me doing my long run early in the morning out at Stromlo. Actually given the inclement weather I was surprised at the number people out there walking, running or cycling. I'm not the only crazy person! Ran part of the Thistle run course which means climbing gates and coming across cows grazing. There was also a large group of kangaroos, though most bounded away when they saw me...except for one who stood his ground and eyeballed me. I also kept a close eye on him.....just in case. However he never budged and I continued on. On the return I must have disturbed a mother and young joey because the mother kangaroo bounded off a little way and all you could see sticking out of the pouch was a little head and feet - the joey must have made a quick leap into pouch - he didn't look very comfortable!

All was going well until I headed out to Gunbarrel Hill and I came across a sign - "CONSTRUCTION SITE - NO ADMITTANCE". Hrmmmmmph - this was my running route. So I continued on cautiously keeping a close eye out for trucks. However I never sighted one - probably the previous day's rain had kept them away.

The weather was deteriorating and I decided to call it a day after completing 18km. Running into a headwind for some of it must count for extra?!

Thursday, September 07, 2006

"Motivation comes from doing, not thinking"

"The longer you sit and think about something, the harder it becomes to do it. If you think too much, excuses may paralyse you.

Today is your day to stop thinking and start doing!

When you start doing something, positive energy flows and you become more motivated. So don't think about how you're going to exercie. Put on your running shoes and run! Don't think about how you'll learn a new skill some day. Go out and book a course, right now!

Stop procrastinating. Start doing! You'll find a motivation that can change your life!" - Meditations for Women.

Woke up to a windy and cold morning - it feels and looks like a return to Winter again. Managed to talk myself into getting out of bed, getting into my running gear and out for a quick interval run before meeting Strewth for breakfast at Red Belly Black cafe.

Session - intervals - 6 x 2.30min (1min RI)
Distance - 5.9km
Time - 30.57min
Av pace - 5.11min/km
AHR - 152; MHR - 191

Had a lovely breakfast with Strewth - scrambled eggs on baby spinach and turkish bread, and my usual long black. Then at lunchtime had coffee with Bec and Amie before zipping around the shops getting essentials such as mushrooms, baby spinach, cherry tomatoes and capsicum for dinner tonight. Tried looking for the Teresa Cutter book 80/20 Diet but couldn't find it in the one bookshop I went into. However I have a day off tomorrow *yay!* so will look further afield. She has some really interesting recipes on her website: She is a qualified chef as well as a personal trainer and has combined her knowledge of nutrition ,diet and exercise to specialise in developing healthy recipes that taste great and are good for you.

After work I went to the gym for a 30min bike interval session which left me hot and sweaty and tired.

Tomorrow: gym session in the morning followed by retail therapy and then meeting good friends for lunch out at Pialligo. Can't wait!

Wednesday, September 06, 2006

Little pickers wear big knickers!

I am trying to imprint this motto on my brain because I'm bad for it - picking at food. I was doing well today until SOMEONE (yes, you Bec!) decided to buy a packet of chocolate licorice bullets. The trouble is I can never stop at one and so its been a constant battle of wills - will I or won't I, and no prizes for guessing what is winning out! I'll just have to work it off in yoga tonight! In the meantime I'll eat my cottage cheese salad and think happy thoughts!
It was gym day today so I was in the gym this morning doing my 21s workout and oh boy, what a workout - its nasty (to use Hilary's description). I would get to a point in each exercise when I thought I just can't do another rep but somehow managing to squeeze out another one. The killer ones were the squats, especially dong the second part of the squat movement.

I have also decided that my next MAJOR running goal will be Six Foot in March next year - 185 sleeps away. So I'll be gearing my running towards this event - how exciting, I can't wait! And fingers crossed - no injuries (oops, probably shouldn't have let that thought out!).

pm: Yoga was great tonight - it was a restorative session so there was a lot more 'quiet' time and stretching and no leg poses, yay! However, food-wise, things didn't improve tonight after yoga - I got home to an open packet of chocolate licorice bullets on the coffee table - how could I resist?! *sigh*
am: interval run before breakfast with Strewth
pm: bike intervals at the gym

Goal for tomorrow: no picking at food other than at mealtimes. Remember - little pickers wear big knickers!

Tuesday, September 05, 2006

Hunger pangs

Swimming makes me hungry - no, I'll rephrase makes me ravenously hungry. I decided to swim again this morning (gosh, gasp, two weeks in a row!). The session today was a warm up (100m!) followed by 5 x 200m with varying times for the rest intervals - it actually depended on whether there was a swimmer coming up the lane - if there was and they were slower, I didn't hang around but started my next 200m. Again I experienced that awful feeling of being unco in the water ie couldn't get my breathing in sync with the arm motion and I felt heavy and slow for the first couple of laps.

* 4.32min * 4.27 * 4.27 * 4.27 * 4.23 (not my imagination after all - I did improve on the last 200m!)

However since being at work I have been starving - I have had morning tea and my lunch and inbetween I have been drinking bucketloads of water and green tea to stave off the hunger pangs. Again I was eyeing off the chocolate in the kitchen, mainly the Nestle Brunch Bars, but after reading the nutrition(!) label on the back of the pack, decided against it -nearly every 2nd ingredient was sugar or a sugar derivative. So roll on afternoon tea!

Last night after work I made it to speedygeoff's run session at Parliament House (they have made the road around PH a one way road and I took a wrong turn and then had to do this loop around again just to get to the car park - good start!) Anyways, once there it was a good session - it involved a warm up run around PH, then running up and down slopes and around flagpoles and diagonally across very spongey grass. It was also good to see Strewth and Mr B after their little sojourn to the Whitsundays!

This evening after work I hit the gym again - this time for a cardio session. Tonight I decided on a 20min session on the crosstrainer followed by 20min on the stepper. At one stage I was battling to hear my music over the noise of 14 people on 14 treadmills. This didn't help my hunger levels - I was practically inhaling food when I got home and had to really restrain myself until I had cooked my dinner (tho' did manage to raid Mr CJ's Darrel Lea Dads bag which contains all sort of chocolate goodies!)

Tomorrow: Gym session before work and yoga after work.
And now for something different..

I was at the gym bright and early this morning for my regular weights session but instead of the usual legs and shoulders workout I decided to do something different. I followed a session called 21s though this morning it was 15s! This means, for example, when doing chest presses I do the first half of the press movement upwards x 5; then do 5 reps of the next half of the chest press movement; and finally 5 reps of the entire range of movement involved in a chest press. The session included chest press, squats, biceps curl,triceps pushdown, bent over row, and shoulder press. On Wednesday and Friday I will increase the number of reps so I am doing 21s!

Yesterday, Fathers day, was really nice. Mr CJ and I went out for breakfast at Babars in Woden where I had Ricotta hotcakes with banana (its been months since I last had a banana!) and Mr CJ had poached eggs and bacon. Then we hit the shops for some retail therapy (and who says guys can't shop - particularly if it involves anything to do with hi-fi, hardware, fishing gear or plasma tvs!). Later that afternoon I indulged in my latest hobby - cooking! I made chicken, snow peas and almond stirfry for dinner followed by chocolate pudding (ok I confess, the pudding came from a packet!) and then Moroccan chicken for lunches during the week.

Saturday, September 02, 2006

The week in review

Where the week has gone? - its Saturday already. At this rate it will very soon be Christmas.

Today's session - long run
Distance - 20km
Time - 1hr 46.13min
Av pace - 5.19min/km
AHR - 157; MHR - 179

This morning was a glorious morning - blue skies, no wind, and not cold. Spring has sprung! And I decided to do my old long run route out at Stromlo. I hadn't done this run since before the marathon. I had forgotten how undulating this course is as I ran up my umpteenth hill. The goal however was to run up Gunbarrel hill - a long steep hill at the furthest point from where I started my run on Cotter Rd. I also noticed that a lot of work is happening that involves big machinery, and lots of grading. I hope this doesn't mean that I am going to lose one of my fave running routes.

Anyway before me loomed Gunbarrel Hill - I had forgotten how looong and steep it was. After stopping for a quick breather I set off slowly up, up, up the hill. The first part of the hill is not too bad but after the halfway point it becomes very steep. I struggled on, feeling my heart rate skyrocketing at this point but hey, it must be doing me some good! Soon I was at the top and surveying the surrounding scenery - it really was a great view of Lake Burley Griffin, across to Campbell Offices. Then I was off again - no rest for the wicked! On the way back I was running downwind from the zoo - very whiffy this morning!

All in all, I was happy with my run considering I haven't done this course for yonks and it is quite hilly in parts. It was also unseasonably warm this morning - I was feeling very hot while running.

Same old, same old - gym session - chest and triceps. I had increased my weights and I am definitely feeling it today (Saturday).

I went for a swim for the first time in months and it was a shock to the system! For the first 500m I wasn't sure whether I was sinking or swimming and I felt uncoordinated. Goodness knows what I looked like! However I managed 1km in 22min - so plenty of work to do there.

Went out to lunch with some work buddies - Bec, Carolynne and Anita. It was so relaxing to just sit and talk and forget about work for a little while. We are planning to have another lunch next week out at Pialligo - should be great.

After work I went for a 46min run which involved 5 x 5min intervals with a 2min RI. I ran a total of 9k in 46.53min, an average pace of 5.10min/km. While I don't usually run in the afternoon (I am definitely a morning person when it comes to cardio) it actually wasn't too bad. And the great thing is that it is staying lighter for longer. Bring on daylight saving!

Gym session - legs and shoulders workout. Then it was out to lunch with friends who used to work in our Branch but had moved to a new branch a couple of months ago. It was a girly lunch so we all had worn dresses or skirts (I almost always wear long pants to work until about the middle of summer!)

After work I had yoga and we did shoulderstand, head stand (with help) and handstand (also with help) plus what seemed like endless repetitions of leg poses such as Warrior pose and Triangle pose (can't think of the sanskrit terms).

To all the dads out there - have a wonderful Fathers Day tomorrow!

"If you want to win something, run one hundred metres. If you want to experience something, run a marathon" - Zatopek