Sore lower back

My lower back was quite stiff and sore this morning. I didn't notice it when I first got up but by the time I got to work and sat at the computer, it was really quite sore. Not quite sure why it was playing up - maybe doing an offroad run concentrating on the downhills yesterday afternoon was my downfall. Whatever, by lunchtime my back problem had improved so I was off to the gym for my upper body weights workout and also to work off the chocolate cake I had at our section meeting this morning!

Gym - lunchtime
Session - upper body weights session, the same as last week
Ab exercises - same as last week
Stretches - same as last week

A good session - it was great to get out of the office for a while. Its been so busy at work lately and I've been working at nights from home, so its nice to be able to switch off and think about something completely different, like the effort of continuing to lift weights when certain muscles are screaming out to stop.

Didn't go swimming tonight after work as I have to much work to do and that is why I am still sitting in front of a computer.

Tomorrow:
(am) run before work
(pm) back to yoga - Level 1 - yay!

Massage = bliss

Had my regular monthly massage today and it was well worth the wait. Had been getting increasingly tighter across the shoulders and upper back (most likely due to work) plus the usual problems with my glute. My marvelous massage therapist also found other tight and/or tender spots such as my left calf, courtesy of my recently sprained ankle, and also my right hamstring. By the time I left an hour later I was feeling so much looser and calmer. That lasted all of 5 mins (the walk back to the office) and then it was straight into a teleconference. Oh well, it was good while it lasted.

One of our work colleagues had been to Haigh's cholcolate shop in Sydney recently, and brought us back a bag of chocolate freckles - they were the best! However, it was not a good idea to leave the opened packet on our meeting table - it was just way too tempting to take one...another one...then another one....well, another one won't hurt......oh hell why not just eat the whole damn lot!

Run session - after work, 5.09pm
Location - Nth Lyneham
Distance - 15.6km, 5 laps
Time - 1hr 34.19min
Av pace - 6.02min/km
AHR - 145; MHR - 170
Calories - 837

Arrived at North Lyneham before Strewth [though might have scored a speeding fine for my troubles :( , will have to wait and see if anything arrives in the mail], so did about 1 3/4 laps before meeting up with Strewth, running the other way. Enjoyed a leisurely, though at times challenging, run - ankle was fine. It was almost dark by the time we finished - it will be great once daylight saving starts in a couple of weeks.

Was planning on doing some work tonight but feeling too tired so have decided to give it a miss and work doubly hard tomorrow ;-))

Tomorrow:
(lunchtime) gym - upper body weights session/ab exercises/stretches
(pm) swim - maybe

Mondayitis

Maybe it was the work I did at home on the weekend; maybe it was just the thought of what was ahead of me this week at work; or maybe it was just plain Mondayitis, but I did not want to get out of bed this morning. However, I convinced myself that I would feel much better for getting up and going swimming and that was why 6.30am found me at Civic pool, getting changed. Strewth had beaten me to the pool this morning and was busy ploughing up and down the lane when I got in.

Monday morning swim - Intervals
Session - 300m wu; 2 x 100m L2 (15sec RI); 2 x 100m L2.5 (30sec RI); 2 x 100m L4 (90sec RI); 2 x 100m L2.5 (30sec RI); 2 x 100m L2 (15sec RI); 100m cd
Total distance - 1.4km

After my usual slow start, I gradually increased my speed [from snail pace to turtle pace ;-)] Found the L4 intervals hard work - lungs fit to burst, legs feeling tingly (obviously lack of oxygen!) and seeing spots before my eyes - oh what fun! I might be a Piscean but I'm no fish when it comes to swimming.

Monday afternoon run - Intervals
Location - Parliament House
Session - 24min warm up; 12 (I think) x 30sec intervals at L2.5 effort (60sec RI); cool down jog back to carpark.
Distance - 8.47km (garmin girl said 7.47km but I had forgotten to turn it on for the first km)
Time - 43.16min+
Av pace - 5.47min/km (doesn't tell the whole story - there were 30 sec sprints in there)
AHR - 150
Calories - 424

I find it really hard to get excited about run sessions after work and today was no exception. Plus I was feeling very tired so again I reluctantly dragged myself to PH after work feeling very unenthusiastic about running. All I really wanted to do was go home, have something to eat and go to bed. Consequently I forgot to turn on Garmin Girl when we started our warm up run and it was only because Gandalf (Strewth's Garmin) beeped at the first km marking that I remembered. Its a speedy bunch that goes to Geoff's run session and the warm-up is not always the gentle jog that one envisages (or hopes for) but can sometimes feel like a mad sprint to keep up with everyone. Today was no exception. After the warm up we headed down to a grassy area near the High Court to run intervals - 30 sec hard with 60sec rest - 12 of them I think. Rather than try to figure it out on Garmin Girl I thought I'd just follow everyone else but everyone else seemed to have their own ideas of when to stop and start the intervals and I got totally bamboozled. Then a light bulb went on in my brain - its really not that hard to figure out 30sec and 60 sec intervals on the watch just by looking at the time. Doh!!! Finally my brain had synchronised with my watch!!! I continued on with my intervals and actually completed a hard workout.

Tomorrow:
(lunchtime) massage - so looking forward to it
(pm) run with Strewth at North Lyneham

The week in review

A productive week, exercise-wise

Monday 3 Oct:
(pm) Run - 10.7km

Tues 4 Oct:
(am) Cycle (WT) - 30min
(pm) Gym - upper body weights/ab exercises

Wed 5 Oct:
(am) Cycle - 16.34km
(pm) Run - 8.02km
(pm) Swim - 1.5km

Thurs 6 Oct:
(pm) Gym - lower body weights/ab exercises
(pm) Cycle (WT) - 40min

Fri 7 Oct:
(am) Swim - 1.4km

Sat 8 Oct:
(am) Long run - 19.97km

Total:
Swim - 2.9km
Cycle - 1hr 10min (WT); 16.34km (road)
Run - 38.7km

Injuries:
dodgy ankle - a bit stiff and achey

Illness:
No *touch wood*

Tomorrow:
(am) Swim
(pm) Run session @ PH

No cycling this week - bike is in for service. What a shame!

19.97km run

The plan today was to run 20km at 5.30min/km pace - simple. Woke to grey skies and cold windy weather - hardly conducive to doing anything outdoors, let alone a long run. Was meeting Strewth and Mr B at the yacht club but would be running on my own as I was running faster and for longer, so packed my ipod for company while running.

The weather looked threatening at times and I was convinced it would rain at some point on the run. Was comfortable until about the 16km mark when my ankle decided to start aching. Then I found it a real struggle to run against the wind when on Kings Avenue bridge - I was constantly being pushed to the side. My pace at this point was slowing. The wind didn't ease once I got off the bridge - I was almost running headlong into it now and it was like this for the last couple of kms back to the yacht club. I managed to pick up my pace somehow and beat Garmin Girl back to the car. I turned off my watch and then looked at my distance - I was convinced that I had run 20km but instead Garmin Girl said 19.97km. Bugger - 3m short! Still, I reckon that the energy expended running into a strong wind was definitely worth the other 3m! Changed into some warm, dry clothes and met up with the Strewth, Mr B and JD at The Oaks Brasserie next to Yarralumla Nursery for a cappuccino and a date scone - had definitely earned it today.

Stats:
Distance - 19.97km
Time - 1hr 48.50min
Av pace - 5.28min/km
AHR - 160; MHR - 191
Calories - 1,118

Tomorrow - REST DAY!!!!!! ;-0

I am feeling very blog-deprived - while I've been managing to update my blog I haven't had the time to read many others and I feel like I'm missing out on what's happening in Blogland. Work is unfortunately getting in the way of my life at the moment.

Swim session - Civic Pool

This morning I shared my lane with a few hunky male Dolphins water polo players - nothing like some motivation when swimming laps! ;-) However I tried to time my laps so that I didn't get mowed down as they powered down the pool. I, in comparison, looked like I was plodding along! While I was supposed to be increasing speed with each set of 50m it was a struggle - my arms felt like lead weights this morning.

Session -
300m wu;
7 x 50m L2 (10sec RI) - average time was 58sec per 50m;
7 x 50m L2.5 (20sec RI)- average time was 55sec per 50m;
7 x 50m 25m-L2.5/25m-L1 (10sec RI);
50m cd
Total distance - 1.4km

L1 - easy pace
L2 - getting harder
L2.5 - threshold
L4 - bloody hard work

Swimming was followed by brekkie with Strewth - always pleasant. Retail therapy at lunchtime :)

Tomorrow - (am) 20km long run at 5.30min/km pace
Put bike in for service - it hasn't had one since before the Ironman in April 2004!!!

Spin'n'gym...again

The plan was to get up this morning and do another spin session before work. That plan went out the window when I woke this morning feeling extremely tired. So instead I drank the coffee that Mr CJ had left for me, ate my muesli and read the paper. Decided I would do the session after work instead.

Lunchtime - Gym

Wow - two days I've made it to the gym this week. This has to be a record of sorts for me. Today it was a lower body weights session plus ab exercises, consisting of the following:

Swiss ball squats
Stationary lunges
Swiss ball single leg raises
Standing calf raise
Glute machine
Swiss ball crunches
Reverse crunches
Twist crunches

After work - Spin session on hometrainer

Session - 5min wu; 5 x 2min fast (2min RI); 5 x 1min fast (1min RI); 5min cd
Time spent on bike seat - 40 loooooooonnnnnnnngggggggg minutes
AHR - 139bpm; MHR - 170bpm

Legs, especially my quads, felt really tired about 30secs into each interval - it may have been the after effects of the gym workout or just that I really suck at cycling. Turned up my ipod and focused on the music and tried to ignore the pain!

Tomorrow - (am) swim then brekkie with Strewth
(lunchtime) retail therapy with Bec

Thought for the day

Obviously I have a very full life!!!

A triathlon of sorts

Well, it was spaced out over the day and done out of order but I managed to train in all three disciplines today - cycle this morning before work, run at lunchtime, and swim after work.

Cycle
Time I started - 5.53am
Distance - 16.34km
Time it took - 39.37min
Av spd - 24.7kph; Max spd - 40.9kph
AHR - 145; MHR - 160
Calories - 331





Now I remember why I had a love/hate relationship with my bike - 2 days in a row on the bike seat - not pleasant. And I also really, truly suck at cycling - its such bloody hard work and I get tired legs really quickly. And they've put a row of little bumpy things on the corner of Haydon Drive as you enter Ginninderra Dve - how I didn't come a cropper remains a mystery.

Lunchtime run
I was planning on running the 6km Barbecue Stakes but around 11.30am got to thinking that I didn't really want to get all competitive and have to race so I decided that I would do a solo run of about 8km. However, I am truly my own worst enemy - despite constantly reminding myself that it wasn't going to be a hard run I had also decided to negative split the run. I ran the first 4km in 20.16min so of course that meant I was going to have to run a lot harder on the return. It was also very warm and getting warmer by the minute.




Stats:Distance - 8km
Time taken - 39.26min
Av pace - 4.55min/km
AHR - 160; MHR - 173
Calories - 430








Evening swim

I was meeting Strewth for a swim and we weren't quite sure how crowded the lanes would be. Several lanes were booked by various swim clubs and aqua aerobics but we managed to find lanes with not too many people in them. Good swim - the longest I've swum for a while.

Session - 300m wu; 3 x 300m (30sec RI); 2 x 100m kick (20sec RI); 100m cd
Times for 300m:
1st 300m - 6.15min
2nd 300m - 6.10min
3rd 300m - 6.18min
Total distance - 1.5km


Phew - that was my day, exercise-wise. Looking forward to my bed tonight.

Tomorrow - (am) cycle - windtrainer (need a pillow for my bike seat)
(lunchtime) - gym - lower body weight session plus ab exercises

Spin'n'gym

This morning I became reacquainted with my bike - a red and black Giant OCR1 with tribars. Nothing as flash as Miners but I did manage to clock up 6,000km in the first 10 months after I bought it - training and competing in a half ironman, long course triathlon and an ironman. It was also very much a love/hate relationship over that period! Since the ironman in April 2004, though, I have probably only cycled another 200km and have not been on my bike since 4 March this year. Yes, it was well overdue for us to get reacquainted.

So the plan was to do a spin session this morning - I am gently easing myself back into cycling.

Session - 5min wu; 10 x 1min fast (1min RI); 5min cd
Total time - 30min
AHR - 153; MHR - 240 (I know its a blip but believe me, it felt like it by the 5th interval!)

Generally it was a good session - I had used the 'interval' option on garmin girl so only had to listen for the alert signal - she kept count of the number of intervals and of course, the time of the intervals and rest intervals. Too easy! Spent the rest of the morning, at work, yawning and feeling rather hungry.

Tuesday lunchtime - gym

Definitely a day for firsts today! Ok, so its not the first time I've been to the gym but the first time in a long while (as with my cycling). I refused to be swayed today and ignored Bec's invitations to go shopping and have coffee - I was a woman on a mission. However, we have pencilled in Friday lunchtime this week for those pursuits!

Session - upper body weights plus ab exercises
Exercises:
Swiss ball dumbbell chest press
Standing dumbbell lateral raise
One-arm dumbbell row
Bench dips
Alternating dumbbell curl
Swiss ball crunches
Reverse crunches
Twist crunches

Tomorrow - (am) easy 45min cycle
(lunchtime) 6km run
(pm) swim

0;-))

Return to North Lyneham

I love public holidays - the chance to sleep in, laze around, do nothing...well, dream on because my day was nothing like that! Was woken early by Mia, our cat, who was diving on and off our bedhead, and flying around the room at hyperspeed, chasing a moth. Then she insisted that we catch it for her, which Mr CJ did do but only to shut her up, but she lost it and so we went through the crazed cat routine again. After breakfast and shower, I donned my cleaning gear and cleaned the bathroom and toilet and put on a load of washing. Then I was off to Federation Square to meet Bec, do some shopping and have lunch. I bought a gorgeous sapphire blue necklace. Then I was off to Woden Plaza with Mr CJ to price computer parts as we are debating whether to upgrade or just replace the old computer with a new computer. Finally, late in the afternoon I donned my running gear and drove to Strewth's place as we had agreed to run at North Lyneham, an off road 3.15km loop course, that we (Mr B also joined us) ran 3 times. And that was my day.....


















Stats:
Distance - 10.7km
Time - 1hr 02.53min
Av pace - 5.51min/km
AHR - 144; MHR - 172
Calories - 584

The North Lyneham course that we run follows roughly the perimeter of fenced in bush and trees - it is an undulating and at times quite uneven 3.15km on gravel. Sometimes there are cows grazing in the bush and quite often there are kangaroos watching the crazy humans run around in circles! The first lap was hard work and we were questioning our sanity as to why we thought doing this course was a good idea. However, we gradually hit our stride and by the third lap I was cruising along feeling really good. Isn't it funny how we can start a run feeling really bad and yet by the time we have finished can be feeling really good.

Tomorrow -
(am) 30min spin on hometrainer
(lunchtime) gym

11.7km run on a beautiful Sunday morning

Blue skies, bright sunshine and no wind - that was what confronted me when I ventured out for the newspaper this morning. I was meeting Strewth, Mr B, Helen and Trath down at Lake Ginninderra for a gentle run around the lake followed by brekkie at Black Pepper cafe - all very civilised. I decided not to strap my ankle today as I was running on a mainly stable surface and I wanted to see how my ankle would fare. Also noticed that the bruising had ventured up the side of my calf - the bruising was more extensive than I'd realised. Anyway my ankle was fine for the run. Tomorrow is an off-road run so I'll strap it because of the uneven surface.

Helen and Trath started off before us using the excuse that they are still easing back into exercise (after their recent overseas jaunt) and didn't want to hold us up. Strewth wasn't feeling very well initially so we waited until her stomach settled a bit before starting off. Mr B soon left us behind as he took off to catch up to Helen and Trath, and in fact passed them as well. It was a beautiful day for a run - very pleasant weather. Lots of people out running, walking and riding bikes. No magpies were swooping today.

Stats:
Distance - 11.7km
Time - 64.33min
Av pace - 5.31min/km
AHR - 146; MHR - 232!!
Calories - 604

I always enjoy our post-run refreshments and today was no different. Sat outside at Black Pepper cafe and had 2 cappuccinos and muesli with yoghurt 0;-) The Hare and Nerida joined us, as did one of Strewth's non-running friends.

Later today I bought the Triathlon and Multi Sports magazine for the triathlon training program, hoping that this will spur me into getting on my bike next week (thanks TA!)

Proposed program for the week
Tomorrow (Monday) - a planned off-road 10km run with Strewth, and maybe Mr B, at North Lyneham
Tues - (am) cycle!!
(lunchtime) gym
Wed - (lunchtime) Run - Barbecue Stakes 6km
(evening) Swim
Thurs - (am) cycle!!
(lunchtime) gym
(after work) run
Fri - (am) swim
Sat - (am) long run
Sun - (am) long cycle

Post-chocolate blowout

I have been very slack with my running since the marathon which, I hasten to add, is ok because recovery time is very important......and chocolate is good for the soul! However, this morning it was time to get out the door and do some serious running. It was a return to Spring weather - blue skies with some clouds and a brisk breeze. My plan was to run down to Lake Ginninderra for 50 mins, then return the way I came, keeping to a 5.30min/km pace - thanks to Garmin Girl.

Stats:
Distance - 18.3km
Time - 1hr 40.03min
Av pace - 5.27min/km
AHR - 160; MHR - 175
Calories - 992

After a sluggish start (my first km was 5.05min but it felt slower) I gradually relaxed into a comfortable stride and didn't have any problems, apart from being swooped by a magpie - the first time for me this year. The ankle still aches a little.

Will be running around the lake again tomorrow with Strewth et al, followed by brekkie at Black Pepper - can't wait. Mr CJ and I are getting through the orange flavoured and extra dark chocolate Lindt balls that Strewth brought back from Sydney on Thursday.

Friday morning - swimming
Only averaging one swim a week at the moment. On Friday met up with Strewth at Civic pool and decided to do the following session:

Session - 200m wu; 8 x 100m (10sec RI); 200m cd
Times for 100m - 2.05/2.04/2.05/2.02/2.03/2.06/2.05/2.01
Total distance - 1.2km

Good swim followed by brekkie with Strewth at Red Belly Black cafe.

First triathlon for the season - Women's and Girls' triathlon, 27 November - time to get on my bike!

Return of winter

Finally decided that I should be doing some exercise given my chocolate over-indulgence earlier in the week so reluctantly headed out at 5.45am this morning. I had woken during the night to hear howling winds and heavy rain but the bad weather looked to have blown over by morning. Boy, was I wrong. I had probably got about halfway into the run when it started raining and then the strong wind gusts started. Somehow I seemed to be running into a headwind no matter which direction I turned. I had strapped my ankle and it was fine on the run.

This morning's stats:
Distance - 7.03km
Time - 38.03min
Av pace - 5.24min/km
AHR - 154; MHR - 176
Calories - 369

My next race is on Sunday, 23 October - Bulls Head Challenge, 27.2km of mainly downhill, all on bush roads and tracks. It is half of the Brindabella Classic - "Australia's Toughest Downhill Mountain Race". Sounds like fun! It also means that I should probably be doing some downhill running in my training.

My gym vow
I do solemnly swear that commencing next week I will faithfully attend my gym on a Tuesday and Thursday lunchtime, dressed appropriately, to do a prescribed set of upper body and lower body weights plus ab exercises. I will not, I repeat not, be tempted to skip my gym session for whatever reason unless it is a matter of life and death (and this does not include going for coffee with Bec).

Yes, you guessed it - I got talked out of going to the gym again today and instead had coffee with Bec (a very bad influence on me). However, I am turning over a new leaf...starting next week.

Chocolate, chocolate and more chocolate!

Back from Sydney where I spent a couple of days for work. I didn't do any running, or in fact anything remotely resembling exercise, but I did eat chocolate! Went out to an Italian restaurant with Mr B for dinner on Sunday evening and had Penne Siciliana - very nice and very filling. Afterwards I could hardly refuse the Truffle Tim Tams that were offered ;-)

Monday night I went out to dinner at a Thai restaurant with Lulu, Mr "the Legend" Lulu, Owl and Jen. Beautiful food, great wine and company (a photo will appear when I get myself organised), despite the best intentions of 'Rod'(or 'Roy'?) and his 'running' mates to gatecrash our gathering. Again, I could hardly ignore the Truffle Tim Tams in my hotel room fridge (oh dear, there is a theme happening here!).

Tuesday morning dragged my work colleague along to Lindt Cafe. I had to ring jen to get precise directions because I only knew that it was in Martin Place, not helpful when we were actually dropped off at the opposite end and it was raining! Still, it was worth it - 'I'm in heaven' comes to mind, when we were sitting surrounded by everything chocolate. Bliss! I had 2 mochas which are made with Lindt dark chocolate and a chocolat au pain (chocolate croissant - has a layer of Lindt chocolate inside). I also bought chocolates to take home!

A detox is probably what is required, as well as some serious exercising now that I'm home...well, once we've finished the box of Lindt chocolates!!!!! ;-)

Deeks Forest Park run, 8km

This morning it was the monthly Veterans' Athletics handicap run at Deeks Forest Park (named after Robert de Castella - apparently he used to train there). It used to be a lovely pine forested area but the bushfires put an end to that - now its a desolate looking area. However, it is still undulating - that hasn't changed.

I strapped my ankle and hoped for the best! Strewth picked me up this morning. Met up with Trath and Helen before the start, which I must admit was a pleasant surprise. Helen didn't look keen the other night when we were talking about the run today so expected her to win the argument about whether to go or not! Obviously not! They were doing the short course which was about 4km and they didn't hang around after the finish. But the good news is they've joined the club!

(I'm trying to do a million things at once - I'm going to Sydney for work so I am trying to pack, update my blog, washing, etc - my flight leaves in 2 hours!)

Stats:
Distance - 8km
Time - 38.48min
Av pace - 4.50min/km
Calories - 460
Didn't wear my HRM
Place - 69
Start group - 26

In short - went out too fast and paid for it on the return as indicated by average pace for each km (it was uphill on the way back or, at least, it felt like it!):
1km - 4.35
2km - 4.34
3km - 4.33
4km - 4.43
5km - 4.38
6km - 5.04
7km - 5.09
8km - 5.23

Ankle held up well though was careful on the downhill bits. Afterwards, we had a coffee or two at Black Pepper. Now I must dash and pack! :)

Testing...testing...

Today I decided to test my ankle by doing a short run. If it held up ok then I would run in the Vets' run tomorrow - an 8km off-road run. My ankle has improved steadily over the week and the swelling has gone; only the bruising remains. Besides I couldn't stand sitting watching the Eagles/Swan Grand Final - a run seemed like a pretty good idea!

Stats:
Distance - 5.59km
Time - 32.08min
Av pace - 5.44min/km
AHR - 144bpm; MHR - 168bpm
Calories - 329

A good run. Strapped my ankle before setting out and stuck to a route that is fairly flat. Iced the ankle once I'd finished the run. Its still feeling fine 4 hours after the run so *touch wood* it will be fine to run tomorrow.

Friday swim

It was my second swim for the week - the other being Monday. Today I decided to swim pyramids to break up the boredom of swimming up and down following the black line. My shoulders, arms and back were still a bit sore from Wednesday's gym session so swimming was a good idea. My ankle was a bit sore so tried not to kick too hard or push off from the wall with my left foot. Had brekkie with Strewth after the swim, and had porridge with dates and toasted flaked almonds - yummo!

Stats:
Distance - 1km
Session - 200m WU; 50m/100m/150m/200m/150m/100/50m (10 sec RI)
Didn't time the swim

Didn't go to the gym at lunchtime. Decided coffee with a friend was a much better option ;-)

Friday night we went out to dinner with Helen and Trath, who had returned from an overseas trip earlier in the week, and Strewth. It was a great night, I thoroughly enjoyed it.

Saturday morning, Mr CJ and I decided to try Pellegrino's Cafe in Fyshwick as they were advertising that their fully trained barista had over 10 years experience and strives to make every coffee perfect. While the coffee was ok and not bitter or weak, there was very little froth on top. Afterwards, we checked out a couple of kitchen shops as we are in the process of getting plans drawn up to renovate our house, and we need some inspiration. We came away with quite a few ideas and a better idea of what we might want.

Ohmigod, I have muscles!!!

I have muscles and ohmigod are they complaining. I am feeling the after effects from the upper body weights workout I started yesterday at the gym - my arms and upper back are feeling rather tender today. Hopefully I will have recovered sufficiently by tomorrow so I can do it all again!

Ankle update - very colourful, various shades of blue and purple and a touch of green. The swelling is going down - I can actually see my ankle now. Its not painful to walk on or when I do the ankle exercises from the latest R4YL magazine.

Also had more root canal treatment this morning - not happy. Seems like it was not healing the way it was supposed to and so there was more cleaning and scraping of root canals followed by more antibiotic dressings and temporary fillings, oh and another visit in November.

Tomorrow - swimming and brekkie with Strewth. Looking forward to seeing her new purchase - yes, a Garmin! Then gym at lunchtime.

Running? What's that?!

A much better day!

Ankle is still swollen but the swelling does seem to be going down. It feels a lot better today so maybe running on Sunday is an outside possibility?! Have been very proactive with treating it and it seems to be working. Also went to yoga last night and had my own personal instructor. I spent most of my time lying on my back on the mat with my legs up in the air or against the wall.

Today - its the gym for an upper body weights workout and ab exercises. It has been a while (surprise, surprise) since I've been to the gym but because I'm feeling blobby, I feel the need to do something. Otherwise, I'm going to drive myself and everyone around me up the wall!

Also, I know I shouldn't weigh myself every day (after all its what I tell everyone else) but what have I been doing lately - yup, getting on those damn scales. Must stop it!

A fat ankle :(

Monday night session - Parliament House

Stats:
Distance - 9.8km
Time - 61.41min
Pace - 6.17min/km
AHR - 133bpm; MHR - 167bpm
Calories - 558

Last night, near the end of the run session at Parliament House, I rolled my ankle. My ankle went over the edge of the footpath. There was a horrible crack, followed by much jumping around and a few choice words which I won't repeat! I was sore when I stopped running so decided to do the cool down run (ignoring Strewth's protestations) because I hoped that the ankle would feel better, and it did feel marginally better. However, my ankle was hurting like hell on the way home in the car after the session and throbbed all night - gladwrap, voltaren gel and hirudoid ointment being the prescribed treatment overnight. I have been icing, resting, elevating, strapping, taking anti inflammatories, etc etc. My ankle is swollen, bruised and sore, though the bruising isn't as bad as I thought it would be.

Today l feel like a big blob (I have put on 1.4kg overnight). Not a good day :(

Sydney marathon time

Place - 317
Race time - 3:40:58
Net time - 3:40:11 (woo hoo!!!)*cartwheels*

Canberra Times 10km fun run

Stats:
Distance – 10km
Time – 45.40min (12secs slower than my PB! Gotta be happy with that!)
AHR – 167
Calories – 549
Mood - :)

The Cool Runner Chickybabes team did really well today! And the weather had improved, thank goodness, otherwise it would’ve been gloves, scarves, and ear warmers. Woke to blue skies and no wind. As per usual, got down to the start about 15mins before the start and after standing in a toilet queue that was going nowhere, gave up and headed for the start. Fortunately we Cool Runners are not hard to spot and Flash Duck and Strewth were waving their arms in case I should miss them!!! Was a bit concerned because we were right up the front, albeit to the side. I was also a tad worried that I might get caught up in the stampede once the gun went off.

I had set Garmin Girl for a 50min 10km though, to be fair to Garmin Girl, I was only doing this so I would at least stay focused enough to keep under 50min. Passed one guy early on running in bare feet – all I could think was how painful that would be – for me. It obviously wasn’t bothering him. It also reminded me of the time I watched the IM in Forster and one of the Japanese competitors forgot his bike shoes, so he pedalled the 180km in bare feet on clipless pedals! And he completed the IM in 9 ½ hours and qualified for Hawaii.

Anyway I digress. I could just see Flash Duck ahead of me and tried to keep her in sight for the rest of the run. She was running well as usual. I was feeling pretty good myself actually – not feeling the tiredness that had plagued me during the week. After the crowds in Sydney last week, the crowds today were very subdued. Stopped twice during the run for a drink – at the 4km mark and then about the 7km mark to pick up a water sachet. Had learnt, from using the sachets at the Canberra marathon, how to open them without squirting the entire contents over my face!

Felt strong throughout the entire run though I don’t think I could’ve gone any faster. I think I did manage to negative split the run so happy with that. However, I find 10km just too short – I’m starting to get into my stride and then its over. It also means going out harder earlier in the race – something I’m never keen on doing. Marathons are easier! :) Flash Duck finished 10secs ahead of me. Both Strewth and Lucky legs had good runs – I think LL did a PB! Aki looked fresh as a daisy after doing the walk.

After the barrel draws and photo shoots of the Canberra Cool Runner contingent, a few of us headed off for a very welcome and much needed coffee at The Deck café. Strewth and I had been thwarted earlier in our coffee quest when the power had been cut off to the only mobile coffee van at the race finish. Not happy Jan!!! But a great day nevertheless!:)

The Eagles are in the grand final!!!

Woo hoo!!! What a great game!! :-))

Return to winter

Today, it is wet, bitterly cold and a miserable 7.9*C. Not conducive to going outside or running. Not that I had any intention of doing either of these things as the mighty West Coast Eagles are playing the Adelaide Crows in Perth, and I’m watching the game on TV. If its not blatantly obvious, I’m an Eagles supporter! Currently, Eagles are 8 points ahead! Be warned – this entry will be punctuated by footy updates!





Friday’s run – my first post-marathon run
Yesterday I managed to haul myself out of bed before 6am to run.
*Yay – Ben Cousins kicked a goal – now 14 points ahead!*
*Another goal – 20 points ahead – woo hoo!!*

Stats:
Distance – 4.8km
Time – 28.57min
Pace – 6.02min/km
Calories – 253
AHR – 136; MHR – 155

*Woo hoo – another goal!!!*

Because I had been having so much trouble waking up at the designated time on previous mornings for a run, I asked Mr CJ to wake me when he brought me my morning coffee, before he leaves for work. What I didn’t anticipate was having my bedside light shone in my face at 5.20am, and someone asking me if I was awake yet!

*another Eagles goal!!*

It wasn’t a brilliant run but the purpose was to get my legs turning over, and eventually they obliged. There’s a bit of tightness in my calves and my R glute (the usual problem area) but otherwise everything felt reasonably okay. I should be able to run 10km on Sunday, as part of the CR Chicky babe team in the Canberra Times fun run. Looking out the window now, though, the weather had better improve before tomorrow morning!

Now its back to the footy! Go the mighty Eagles!!!

The accidental PB!

Finally decided it was time to write down my thoughts and experiences of Sydney marathon. Details are a bit sketchy now - post marathon tiredness has well and truly set in!

I woke early Sunday morning, to the noise of trains rumbling below us - we were staying at the Harbourview Hotel. Great hotel, great view, shame about the train station! Stuffed around deciding what to wear, eventually deciding on my CR singlet rather than tri top (and so glad I did because it got very hot out on the course). Got a phone call from JS who was also doing the marathon, wanting to know where I was. "Still in the room" was the answer. I looked out the window and could see groups of runners off in the distance - mini panic attack. Had I missed the start? No, it was the start of the half marathon. Phew! By the time we got to the start it was 7.05am (the marathon was due to start at 7.15am). I couldn't find the 3hr 45min pace group so stood in the pack halfway between signs that indicated 3hr 30min and 4hr. Couldn't see anyone I recognised. Then it started raining. Great. The last time I ran a marathon in the rain, I had a lousy run.

Started slowly and it wasn't long before Flash Duck caught up with me - it was good to see a friendly and familiar face. It was an amazing feeling running over the bridge, with no cars around. However, I wasn't feeling too crash hot - my legs felt very heavy and I felt really tired. Finally I told Flash Duck to go on and not wait for me. Today, I thought, was going to be a very long day.

I remember running up Oxford St, seeing drag queens on the sidewalk cheering us on! Quite a sight! High fived a couple of guys further along. And yes, further along, there was that naked guy rolling around on the grass! By the 10km mark I was feeling very tired and was thinking that 42km was a very bloody long way. I tried to keep Flash Duck in sight and not too far in front of me. Had my first energy gel at the hour mark (I was carrying two gels under my cap).

Slowly but surely I was starting to feel better - my legs were feeling like they wanted to run after all and I decided to use the crowds along the road to help me along - encouraging them to cheer and clap louder when I ran past! And it helped! I started enjoying the scenery; seeing parts of Sydney I hadn't seen before. By the 18km mark the clouds had burnt off and the sun was out - not a good thing as then it got hot and humid. Passed Flash Duck at some point - not sure where. Tesso yelled out to me at some point too - she was looking really comfortable.

Heading back into the CBD, a group of us were stopped at traffic lights by a policeman - I couldn't believe this was happening. It seemed so surreal - this was the Sydney marathon and we were being stopped to wait for traffic to pass. One of the guys got really upset, hurling abuse at the police. At the next couple of aid stations he pushed and shoved his way through - not a very nice person at all. Saw Plu further on in the marathon - I think I surprised him as he was looking to the other side and he didn't know who it was calling out to him!

My main goal for this marathon had been to enjoy myself and to smile from start to finish and I stuck to that. No matter how bad I was feeling, or how tired, I smiled. This, believe it or not, helped. That, and not having a strict time goal. My secondary goals had been to run between 3hr 45min (on a good day) and 4hr (if everything went pear-shaped). I wasn't watching the time on my watch and because Garmin Girl dropped out a several times during the marathon, even the distances weren't accurate. Also, not running with a pace group (because I couldn't find them) meant that I ran according to how I felt. At the 37km mark I waited for the inevitable tiredness to set in (the usual sticking point for me) - it didn't happen. Ok, maybe it will happen at the 39km mark (as in the Canberra marathon) but nope, still felt ok.

Those last few hills were cruel - who dreamt up this course?! As if 42.2km wasn't enough, some bright spark decided we needed some steep hills at the 41km(?) mark. Still, I persevered and absolutely refused to walk at any stage - I can be stubborn! The Cool Runner cheer squad on the Cahill Expressway was just amazing - you guys are so so so wonderful. I can still see Jen yelling and screaming, madly waving pom poms, jumping up and down - I think that memory will last forever!!!!

Through a tunnel, then out in bright sunlight with masses of people cheering and clapping as we ran downhill to the finish. For the last couple of kms I had been looking at my watch, thinking there was something wrong with it because the time did not seem right. How could I possibly be running close to 3hr 41min, a PB for me, when I hadn't even been trying to do a PB?! But when I crossed the finish line, the official clock also said 3hr 41min so 3hr 41min it was to be, a PB by about 1min 40secs, on a course that I think, personally, is a lot tougher than Canberra, and the weather didn't help either.

After finishing I wandered around a bit, met O'Runnner and O'Runner jnr briefly, donned my LineBreak tights (which I think helped in my recovery), sat on the steps of the Opera House soaking in the atmosphere while waiting for JS to finish, walked up to the recovery area (who thought that one up - putting the recovery area at the top of the hill!), had a well-earned cappuccino (god it was good!), got to talk to Lulu and jen and Don Juan(?), Flash Duck, Go Girl, Tesso. Then off for lunch at Circular Quay and back to the hotel for a shower before heading off again with Flash Duck - to the Orient Hotel in the Rocks to meet up with Jen, Owl, JD, Tesso, Benny for a chat. A great afternoon! It was really good to put faces to names though it got confusing trying to remember 'blog names' and real names!

And that night? No Tim Tams but I had a Chocoholic cocktail - tia maria, kahlua, baileys, frangelico, chocolate syrup and cream. Perfect post marathon refreshment!!!!

Sydney Marathon - the short version

Stop Press: A marathon PB!!! Yay!!!

Time: 3 hours 41mins.
Previous marathon best: 3 hours 42.43mins (Canberra marathon, 2003).

Hot, muggy weather; challenging course, but I enjoyed every single kilometre of it (well after the first 10km), including those cruel, cruel hills at the 40km mark.

More will be revealed tomorrow.............

Hurts so good

Thursday - massage day
Had my massage courtesy of Matt - deep tissue massage which was verging on painful - but oh such a good pain! "How are you feeling?" Matt would ask while pushing his elbow into my back. "Fine" would be my muffled reply. "Does that hurt?" he'd ask as he found a particularly tight spot in my calf. "Oh no" I'd lie, not very convincingly I might add, as I was also going "ooch, ouch, ooch, aaargh!" Felt very lightheaded and woozy for a little while afterwards - that's a first. Decided not to run after work but have a bath instead and an early night.

Friday - last run - 2 sleeps to go!
Program - 12 x 30sec efforts (30sec RI)
Time - 31.28min
Distance - 5.6km
Calories - 444
AHR: 159

Set Garmin Girl for 12 x 30sec intervals followed by 30 sec rest intervals and then followed the countdown beeps and chirps - so much easier than checking the watch all the time. My muscles felt fine after the pummelling they received yesterday. The run was a good final hitout though I did feel a bit heavy in the legs by the final 30sec interval - I hope that feeling disappears before Sunday. Then I headed home for carbs, carbs and more carbs.

Well that's it - have done the training and now its crunch time - or it will be on Sunday. Have decided to take my ipod (thanks Tesso). We head off to Sydney some time tomorrow. I have made sure my number and timing chip are in my suitcase already so I won't forget them in the mad panic that will happen tomorrow because, as usual, I will have left my packing to the last minute.

As Big Kev would say, I'm excited! Bring it on! :)

4 sleeps to go

Went to yoga Tuesday evening and could quite have easily fallen asleep on my mat. Which is probably why the teacher kept using me to demonstrate certain poses - which is very embarrassing as I'm so stiff that when eventually I do get into a pose it takes me a long time to get out of it again! Well, this was the case last night anyway - my muscles were so tight. As for the 'quiet' bit near the end of the session, where we lie on our mats, close our eyes and concentrate on our breath - it went something like this for me:
Inhale, exhale......what will I have to eat when I get home....inhale, exhale, follow my breath.....I must remember to read all those boring corporate documents for planning day tomorrow....inhale....did I remember to make that dentist appointment...exhale, inhale....gee my lower back is feeling stiff....exhale, or was it inhale...great, now I'm forgetting how to breathe.....what was that she said, follow my breath...inhale...and so it goes on.

Wednesday - easy run
Program - easy 50min run
Distance - 8.32km
Time - 49.29min
Average pace - 5.57min/km
Calories - 500
AHR: 142; MHR: 159

A good run - felt comfortable, apart from my R glute and now some tightness behind my R knee. Sciatic nerve? God, I hope not - anyway I'm stretching and taking anti-inflammatories. Tomorrow afternoon - appointment with Matt the masseuse for a much-needed massage.

I have been thinking about what to wear on Sunday. The weather forecast for Sydney seems to fluctuate between cloudy but fine to cold and rain. I'll probably wear my Cool Runner singlet. I think the Cool Runner tri top will be too hot but its handy in that it has pockets. I'm planning on wearing a short pair of Linebreak running nicks and they don't have a pocket so I've got nowhere to stash my gels. What to do? Ideas anyone?

Tomorrow, I start the carbo loading diet.

5 sleeps to go

Thanks for the comments - it is helping to keep me positive :)

I have been thinking about my goals for the Sydney marathon.

Main goal - to enjoy the marathon, and the day. Can't wait to meet up with everyone!
Minor goal - I have elected to run with the 3hr 45min pace group.
Minor goal - To finish in under 4 hours.

There, I've said it - its now out in the open!

Monday run session - Parliament House
Session - similar to last week, a total of nine sprints this week.
Distance - 8.3km
Time - 52.30min
Average pace - 6.20min/km (I have to confess I was taking it easy and Strewth will back me up on this)
Calories - 479
AHR - 143; MHR - think there was a blip in the system because Garmin Girl said 224!

Found the warm up hard work so it wasn't looking promising for the main session! It was similar to last week in that we ran the straight sides slow and the diagonals faster (can honestly say I didn't sprint, except for the very last one). Chatted to Strewth for most of the session so a very pleasant way to pass the time while running. I hope Strewth felt the same! My R glute is still troubling me though, which is a bit of a worry. I have another massage appointment with Matt this Thursday, and I've been doing the appropriate stretches; it just doesn't seem to be improving.

Chatted to Griffin after the session then it was off home where, after a shower, dinner, some household duties, and chocolate (part of Mr CJ's Fathers Day present), I fell asleep in the lounge.

Seven sleeps to go

Ohmigod, only seven sleeps to go and I'm hardly running. Filling my face and drinking coffee but not really running.

Saturday
Program - long run of about 90mins
The plan was to run a loop near home and then head down to Lake Ginninderra to meet up with Strewth and Mr B and run around the lake. Coffee to follow afterwards at Black Pepper cafe.
Distance - 17.7km
Time - 89mins
Average pace - 6.03min/km
Calories - 797
AHR - 139; MHR - 151

For the first 7.3km by myself I felt very dreary and blah punctuated by moments when I felt like I was running okay. Thought my heart rate would be rocketing through the roof but it settled down as I plodded along. The second part of the run, with Strewth and Mr B, was far more pleasant and I felt much better by the end of it. Certainly wouldn't set the world alight with my pace but I did it and didn't keel over during it or at the end. Even more importantly, I still felt okay later in the day, just some residual tiredness. However, the thought that the marathon is only 7 sleeps away is starting to get to me - I wish the blah feeling would go. I haven't had a sore throat, fever, achey joints just headache and feeling very tired and blah.















I have decided to go to the Team Moore run session Monday evening at Parliament House but will take it easy. It also saves me having to get up early Tuesday morning and run!

Happy Father's Day to all the fathers out there!!! :)

My taper so far.....

First of all, thank you everyone for your concern/well wishes :)

Thursday

8.30am: Started with breakfast at Babars Cafe with friends.
12.45pm: Coffee with Carolyne (aka Flashduck) at Cafe Gaudi, a highlight of my day.
2pm: Massage with Matt the masseuse. Bliss! (with a little pain thrown in - I think Gronk can relate to this)

Running? Oh, I'm supposed to run?! Seriously, I wish I could but even walking at the moment requires energy.

Friday

12.15pm: Takeaway pizza from Belucci's with work colleagues/very good friends (this pizza is to die for).
1.30pm: Coffee with Bec at Michels - just the thing to have after pizza.
4pm: Got home from work and crashed out on the sofa for an hour.
5.15pm: eggplant and tofu stirfy with steamed rice, and a cappuccino, at the mall - necessary sustenance before grocery shopping.

Again, no running. However, I am going to attempt a run tomorrow morning. I have planned to meet Strewth at Lake Ginninderra, we'll run around the lake, and then head to Black Pepper Cafe for coffee. (Yes, Carolyne, I promise to take it easy!) Tomorrow is another day and I will feel better! (I've just read over my entry and there appears to be a pattern forming - I am rather focused on food and coffee!)

(Robert, thanks for your comments - I have been trying to follow the advice that I gave you - I'm just not very good at it!)

The dreaded Garmin lurgy?

lurgy [noun]
lurgies [pl.]

1. Originally a highly infectious non-specific disease.
Example: Caught the dreaded lurgy

2. Now any illness that is not very serious.
Example: There's a 'flu lurgy going about

3. A mysterious non-specific blah feeling experienced by purchasers of Garmin GPS watches.
Example: I've contracted the Garmin lurgy

Etymology: 1950s: although it is generally believed that this was first coined in the radio show, The Goons, there is slight etymological evidence that dialectal variations of it already existed, eg fever-lurgy; a euphemism for 'laziness'.

In short, I am incredibly tired and headachey and have been since yesterday :( I was planning on running a 3km time trial this afternoon but have put that on hold. Not going to the gym either.

Wednesday morning run
Plan: program said 1 hour easy run
Actual time: 29.20min
Distance: 4.7km
Av pace: 6.15min/km
Calories: 265
AHR: 140; MHR: 166
Weather: blowing a gale and raining

As can be seen from the above, planned and actual run session didn't quite match. I felt incredibly tired when I woke up, dragged myself out of bed, tried to ignore the howling gale outside, and plodded down the road trying to focus on putting one foot in front of the other. I mentally tried to think of running routes that did not include hills because I did not think I would have the energy to run up a slight incline, let alone anything steeper than that. Then it started raining. Nope, I was not enjoying the run so decided to call it a day and head home. Too windy, too wet, too tired.


The photo from Vetrunner, if anyone is remotely interested - not the most flattering of shots but what the heck!

A close call

Plan - Monday night session at Parliament House
Time - 5.30pm
Weather - from memory I think it was mild
Distance - about 8.3km
Time - 48.52min
Calories - 468
AHR - 147bpm

A different warm up to what we're used to - we ran through the bush surrounding PH. Hilly in parts but very enjoyable even though my legs were complaining bitterly about running again. R glute also a bit troublesome - has entailed sitting on a tennis ball to release pressure points.

Then the fun part - not! Notice the bit in the above map that criss crosses - the session involved :
slow run down the side;
fast diagonal run uphill from flagpole to flagpole;
slow run down;
fast diagonal run uphill from flagpole to flagpole
then all of the above as a recovery run.

This was repeated another 4 times. Its all run on grass which is fine except on one of the downhill slower runs I rolled my ankle. You hear about life flashing before one's eyes in an accident - in my case, it was all my training to date flashing before my eyes and the prospect of not doing the marathon. I kept running hoping that my ankle was fine - it felt a little woolly to start with but eventually improved and by the end of the session was fine. I stayed on the paths after this though - I wasn't taking any more chances! Griffin was flying along in this session - hard to believe he ran a blistering PB in the half marathon the day before - obviously he didn't run hard enough!

And thanks everyone for your supportive comments - it really does help and certainly makes my day! And as for the comments about deserving more than one Tim Tam following the half marathon - I would've had more if there had been more than 1 Tim Tam left in the packet! :)

Oh, another thing - in the latest Vetrunner newsletter there's of photo of moi finishing in the Mt Taylor race (back in July) with the caption "Another top female runner. CJ charges down the hill to finish in 13th spot [actually 11th] in the field". I love it!!!

ACT Veterans' Half Marathon (or CJ vs Garmin Girl)

....and CJ won!

Plan - run the ACT Veteran's half marathon at a fairly fast training pace (ie 5min/km pace)
Time - 1hr 45.08min
Distance - half marathon
Weather - perfect running weather - blue skies, no wind, not too cold nor too warm -perfect!
Calories - 1,176
AHR - 159bpm; MHR - 174bpm

I decided to use the Virtual Partner (or Imaginary Friend as NottsLad refers to it - I prefer Garmin Girl myself) option in this half marathon to ensure I stayed on pace and didn't do something really stupid, like go out too fast, or forget that its supposed to be a training run and race it; the possibilities were endless, going on my previous form. As I have Sydney marathon in 2 weeks time I really wanted to be careful. So I set the distance (half marathon) and desired pace (5 min/km) and once the starter's gun went off, it was on for me and Garmin Girl.

It was a little unnerving when everyone took off and I plodded along (well it felt like it initially, sticking to my 5min/km pace) but I kept reminding myself that I will probably pass some of these fast starters further along in the race. I kept looking at my watch frequently to start with to check where Garmin Girl was, and to make sure I was just ahead of her. All was going well until the first drink station when I stopped to grab a drink. Garmin Girl snuck past me when I was preoccupied - very sneaky. However, I soon caught her up and then I changed my tactics slightly - I made sure I stayed about 50-60m ahead to give me a buffer when I came to drink stations.

In the meantime I ran along enjoying the run, being mostly by myself. I was beginning to think that most runners in this group (this half marathon has 3 starts to cater for slow, medium and fast runners) were fast runners and had obviously got confused and started in the wrong group. Eventually I started passing some stragglers and then could just see a group of runners ahead of me, so I was keeping in touch. I was still feeling good though feeling twinges in my R glute, which has been causing me some grief lately (I am having a massage Thursday afternoon and I'm so looking forward to it).

Mr B would pass me every now and then on his bike, or would be lazing on the grass as I ran past to provide encouragement- all right for some! There are some hills in the middle to latter stages of the run and it was here I passed more runners. Feeling good, still ahead of Garmin Girl, on days like this I feel I could run forever. Up the last hill (Hospital or University Hill, depending on who you talk to) which is a bit of a killer - passed Rainforestrun (aka Liezl), though I didn't know this at the time! After this last hill, its pretty much flat to the finish and, yes, I decided to step on the pace a little in the last couple of kms - couldn't see how that would hurt me now, I was almost finished. Its strange passing people who look absolutely stuffed when I felt so good - it didn't seem right somehow!

Finished in 1hr 45.05 and feeling very chuffed that I stuck to my plan and didn't have a blood rush to the brain and do something really stupid - my usual tactic, I have to admit! And I beat Garmin Girl!!! After the run a woman came over to talk to me and introduce herself - this was Rainforestrun, one-time training partner of Minersrun. So we had a little chat - she was lovely and very friendly. Maybe we might bump into each other at the Canberra Times fun run next month - I think she's doing it. Geoff did an amazing time, as did Gary - well done guys. Maria won her age group, as did Susan, and Margaret also did a great time. I came 5th in my age group.


Sunday afternoon, 3.40pm
Second run for the day

Plan - my training program had me doing a 2hr 30min long run. Well I had run 1hr 45min in the morning, so I still had 45min left to run.
Distance - 7.92km
Time - 44.54min
Average pace - 5.40min/km (slightly slower than the morning's effort!)
Calories - 439
AHR - 143bpm; MHR - 179bpm

In between the morning run and this run I had bought a new pair of Asics GT 2100s - the narrow version, 2A, so decided to break them in. As with last week's second run for the day, I ran better than I thought I would. Once my legs realised they had to run again (after some initial complaining) I soon settled into a rhythm and thoroughly enjoyed the run. Shoes were comfortable. Promised myself a Tim Tim after the run, which I had later that night :)

Required: some inspiration and motivation

I love this photo - I can still remember how I felt coming down the finishing chute at the Forster ironman, April 2004, after 13hrs and 02.11min - very very happy to have achieved my goal! Now, whenever I'm feeling down about my running or before a big event I look at this photo for inspiration and motivation. And that's what I've been doing today! So bring on Sydney marathon - I'm ready!

Friday morning
Plan - swimming
Session - 1km which included 2 x 500m
1st 500m - 10.42min
2nd 500m - 10.34min

Got into a rhythm fairly early on, which is unusual for me. A good swim.

Running on empty

...an empty stomach, that is.

Plan this morning - run a medium long run of about 80mins
Actual time - 79.34min
Distance - 14.09km
Average pace - 5.38min/km
Cals - 806
AHR - 148

Temperature at 5.30am - minus 3*C

Definitely, absolutely did not want to get out of bed this morning but somehow found myself at 5.30am dressed in running gear, had had a coffee, and was heading out the door. Brrrrrr! It was chilly - you'd think I'd get used to it by now. Slight twinge in side of L knee - also noticed it briefly in yesterday's run. However, it went away eventually. Then an ache started in L foot, underneath big toe. This too went away eventually. Thought about the new running shoes that I should be buying before the marathon - only trouble is, the marathon is getting closer by the day. Note to self - will get to the Runners Shop this weekend.

There was absolutely nobody out this morning, apart from me, so a very quiet and uneventful run. Face was slowly going numb with cold and so were a couple of my fingers, despite the gloves I was wearing. Stomach started growling at about the 7km mark, not good considering I still had another 7km to run. Thought about food for the rest of the run.

Have also started the carbo loading diet as I'm running in a half marathon on Sunday. Its a diet that appeared in the Runners World a few years ago now and really works for me. Prior to this, I used to be a little haphazard with my diet before a half or full marathon and paid for it in the actual event. I've not experienced this since following this diet.

Change of plans

Plan - was to run for 80mins before work but slept in. Therefore new plan was to run the 6km BBQ Stakes at lunchtime.
Time - 29.15min
Place - about 48th (?)
Group - 13.30 (arrived late and missed my group - 12min!)

(It is 10.10pm and I have just finished my work - at home - so now have time, finally, to update my training blog and have a quick look at others - I am blog-deprived!)

Busy, busy, busy! That just about sums up work at the moment so I was running late for the lunchtime run. My start group for this run is 12min but they were calling out 13.30 when I arrived, and even then I think I missed the group. So I was behind the eight ball from the start and it didn't improve today. Decided to take it easy to start with, and then ease into the run but it was a little disconcerting when one by one runners started passing me. Okay, I did start off from a later group and they were all fast male runners that passed me, but it wasn't helping my mindset! Just before heading up a steepish road before heading off onto a track, I cut around a tree and a guy who was passing me at the time told me doing that was illegal! By this stage I had lost any remnant of the sense of humour I possessed and muttered something about not racing for sheep stations.

I could just see Flash Duck and Peter ahead of me - 'Flash Duck, wait for me, I'm just behind you' I was mentally, rather than physically, calling out but I just couldn't bridge the gap until Flash Duck headed uphill, the other way. Oh well, I managed to gasp out a hello to Peter as I passed him, and then continued on down towards to the footpaths. Garmin Girl wasn't playing the game today either - it took a while to acquire a satellite signal so only managed to record 4.28km of the 6km run, though I did get the total time.

Speedy Geoff passed me not too far from the finish however I did manage to pass a couple of other runners myself - though not many today. Quick chat to Speedy Geoff, Peter and Flash Duck and then it was back to work. Not a great run but a run nevertheless!

Three weeks to go!

Gulp!! Now the worries set in - did I do enough distance; what about faster runs; will I cope with the hills; what if its hot; what if it rains; what if......?

Monday morning - Civic Pool

Finally made it back to swimming after two weeks out of the pool. Decided to do 5 x 200m freestyle - total time was 21.35min.
1st 200m - 4.24min
2nd 200m - 4.22min
3rd 200m - 4.16min
4th 200m - 4.13min
5th 200m - 4.18min

Felt tired and heavy which may be me still recovering from the 2 runs on Saturday or the huuuuuge slice of cheesecake I had the day before!!! Anyway plodded up and down the lane and felt so much better when I finished.

Monday 5.30pm - Run session at Parliament House

Total distance - 9.71km
Total time - 53.46min

Strewth showed up for her first session post overseas holiday - so good to have her there again! Geoff was having the day off to celebrate his 35th wedding anniversary so Colin took the session. We ran 2 laps around the House as warm-up then ran fast/slow intervals around the House, a total of 12 faster efforts, and 12 slower ones. This was followed by another cool down lap.
A good session to blow out the cobwebs and thankfully there was no tightness or tiredness from the weekend's runs.

Plan for Tuesday:
Gym at lunchtime (maybe lower body/abs workout)
Yoga after work :)

Second run for the day

***Total kms run this week (14/8 - 20/8): 85.78km***

Plan - 10km run
Time - 56.20min
Pace - 5.37min/km
Cals - 577
AHR - 153 (at the halfway mark of 5km - HR: 138)

This was an experiment as I'd never run twice in the one day and definitely never after a long run. My first run for the day began at 7am. This run began at 3.55pm. Between the two runs I made sure I ate well, drank lots of water and even had a little lie down after lunch. Also, fortunately, the rain had stopped when I set out for the 10km run.

I was actually quite surprised how well I was running. I expected to feel stiff and achey and tired but was feeling none of these during the run. I made sure I ran on a fairly flattish course with only a few undulations. Experienced no problems and still feeling fine, 4 1/2 hours later. This also means that I now have 48 hours in which to recover before the Monday evening session at Parliament House.

Have had one Tim Tam today but another one is looking really tempting right about now! :)

The long plod to Deeks Drive

Training program - long run of 2hr 40min
Actual time - 2hr 40.29min
Distance - 27.6km
Pace - 5.48min/km
Cals - 1,521
AHR - 154 (at the halfway mark of 13.8km - HR: 160bpm; 5.31min/km)

Woke this morning to rain - for a nanosecond thought about wussing out but then thought how changing my run to another time would upset my weekend, so reluctantly got up. Wore fluoro yellow spray jacket so I would be seen for miles today! Decided to leave ipod at home because of the steady rain. Not too many people out running, cycling or walking their dogs this morning. It was very grey, very wet with a chilly wind. Ran down the cycle path between Cook and Aranda and the turned off to run past the cork plantation and the stand of Himalayan Cedars, that were planted in 1928. It has been a few weeks since doing an off-road run. Passed several groups of kangaroos who would pause to look at me as I ran past. Felt really sluggish and tired - probably something to do with doing a gym session yesterday - ambitiously increased weights on most exercises. Note to self - avoid doing weights session the day before a long run. Had also forgotten how undulating this particular route is.

Initially I was going to do a 3 hour run today. However, at the 70min point I decided to run for 2hr 40min in the morning, and then back up in the afternoon for a 10km run. The rain was falling steadily and getting heavier - my shoes were starting to feel very soggy. The return trip home felt really slow and heavy going so was surprised to look at the data later to find that I hadn't slowed a great deal and was actually running better than I felt. Once I got home I stretched, had a protein banana smoothie and a much anticipated warm shower before heading out for some shopping and to try Sfoglia Cafe in Dickson that reportedly has very good coffee. Note to Flash Duck and Strewth - the coffee wasn't bad!

Long intervals

Training Program - to do 3 x 3km (1.30min RI); efforts to be at 10km pace
Distance - 12.2km
Time - 62.24min
Cals - 705
AHR - 156; MHR - 174

Woke up feeling like absolute crap this morning - prickly throat, headache, and incredibly tired (actually felt like this the night before). Decided that I would skip the track session tonight and if I felt better later in the day would do my own session, based on the training program I am following, very loosely, for the marathon. Have been taking cold/flu capsules today and throat lozenges - I don't have time to be sick.

This afternoon I set up the prescribed interval session on the Garmin then set out on my run not long after arriving home from work. It began with a 10min warm up run which was fine. Then the 3 x 3km at 10km pace - sounded easy when reading the training program. Hmmm, a little different in practice, and it didn't help when Garmin Girl kept chirping at me to 'speed up' - not very polite or supportive, I thought!

* 1st 3km - 4.45min/km - 'slow'down'; 'speed up'; Garmin girl wasn't quite sure what she wanted - it was starting to feel like a fartlek session. However, I did settle into a pace but it was the longest 3km I've ever done and I didn't relish the thought of repeating this another 2 times.

* 2nd 3km - 4.40min/km - thankfully I recovered sufficiently during the 1.30min RI, to run the next 3km. This one felt a lot better - I was able to get into a steady pace fairly quickly and tried to maintain my form when I started feeling tired.

* 3rd 3km - 4.43min/km - started slowly and felt like my legs were all over the place. Garmin Girl was chirping at me to 'speed up' - some support would have been appreciated at this point! However, I did respond and managed to maintain some form and then I began to feel a lot better. I finished this interval feeling a lot stronger than when I started.

Then it was a slow 9min jog home. This session will either make or break me - I'll either come down with something or I will get over whatever it is that is lurking - hopefully its the latter! And you know what - I think I'll have a Tim Tam tonight. I think I've earned it! :)

Longer easy run

Plan - training program said 1hr 20min easy run
Actual time - 86.47min
Distance - 14.07km
Pace - 6.10min/km
Calories - 833
Forgot to put on HRM strap

Minus 4*C so rugged up in layers. After a coffee I headed out with the idea of running down Petterd St, along Belconnen Way and then down Haydon Dve. I wasn't sure how long this would take so would make it up as I went. Saw a guy running in t-shirt and shorts - was it a case of no sense, no feeling?! Ran along the sparkly grass along Belconnen Way - I didn't want to follow the cycle path as that veers in and there is no lighting - I wanted to stay where I could see and be seen! It was a comfortable run, though started to feel quite hungry on the homeward stretch. Breakfast was looking good! Its also getting lighter earlier in the morning. Spring is just around the corner. :)

Back to Canberra; back to work; back to training!

Plan - was tossing up between an interval session or an easy run - the easy run won out!
Distance - 7.8km
Time - 47.56min
Av Pace - 6.09min/km
AHR - 141 (think there was something wrong with HRM to start with - my MHR was supposed to be 224!)
Calories - 463

Up at 5am this morning for coffee and then an easy run. Was hoping to do about 50min. After a couple of days of warm weather it was back to the layers and gloves and out into the frost again. Some tightness in my L hip/glute but otherwise everything was fine. Was feeling quite hungry near the end of the run - was looking forward to breakfast. Must check my training program tonight to see what I should actually be doing!

Lunchtime
Plan - the gym at long last - I've been putting it off..again so time to bite the bullet and make an appearance.
It was great to get outdoors and walk to the gym - its a lovely sunny day. Once at the gym I got stuck into the weights and even increased the amount I was lifting in many cases - except for the dumbbell flyes. Also used the glute machine recommended by Phil the physio. Tomorrow I may be regretting this!

Tonight is yoga - looking forward to stretching, twisting, and finally relaxing!

Have eaten far too many Fantales today - feel very blah now! >:(

2005 City to Surf run

Plan - City to Surf 14km fun run
My (unofficial) time - 68.31min; Official time - 69.03min
Pace - 4.45min/km
AHR - 169; MinHR - 117; MaxHR - 179
Place - 4,290th!

We arrived in Sydney late Saturday afternoon and headed straight for the factory outlets at Homebush where I managed to buy a pair of boots that were $240, for $70. They are so cool! Then we headed to our hotel - Hyde Park Plaza. We met up with everyone for dinner at Two Fat Ducks (Hotel restaurant). Ordered what was called Homemade Gnocchi with Eggplant on the menu but looked very much like Eggplant Ravioli when they sat the plate down in front of me. Whatever, it was delicious.

I was up at around 7am Sunday morning for toast with honey and banana in our hotel room (the room had a small kitchen) and met up with everyone downstairs at about 8.45am. The advantage of staying at Hyde Park Plaza (about the only advantage though) was that it was close to the start and so we didn't have to use the portaloos - very important! By the time we got to the red group starting point it was probably about 9.10am and we headed for what was the the back of the group at that time though I think we were about halfway in the group by the time the gun went off. Anyway we didn't have too long a wait for the start (I hate the hanging around).

Took the start slowly, trying to avoid discarded clothes, empty drink bottles, newspaper, etc. Going through the tunnel we nearly came to an abrupt halt - not sure what the hold up was ahead but anyway we got moving again. Heard the reassuring chirp of my Garmin every kilometre - I really only took notice of the distance as I never usually look at my time when running. Saw a couple of CRs - thanks to those who called out to me. Smelt the tantalising odour of freshly brewed coffee at one point - oh so tempted to stop for a cuppa but promised myself one once I'd finished! However the smell of a sausage sizzle did absolutely nothing for me.

About the 7km point my legs felt strangely tired, as if I had run out of oomph. Uh oh, this was not good with HBH still to come. Focused on running a steady even pace and eventually this feeling passed - though I wonder what caused it? HBH has grown - of that I'm sure - its longer than I remember it. It went on and on and up and up and on and on and ohmigod, its still going on and on! I eventually made it to the top. However the hills following HBH, which usually gave me a few problems in past years, seemed to have got smaller. *Quietly, I think they've been doing some rearranging of hills - moving bits from the other hills to make HBH bigger!*

I stopped at most drink stations on the way to get either water or sports drink and experienced only one mishap when I had a cup of sports drink and was about to take a mouthful when someone's elbow connected with my cup and I ended up with a face full of sports drink! Managed not to get mowed down by other runners as I negotiated my way into and away from the drinks tables.

Bondi came into view - what a wonderful view! Then it was downhill and around the bend and past the CR cheersquad. Thanks guys for the cheers, it really helped - that last kilometre goes on and on - I had forgotten how long it is. Passed a guy wearing a top and pants made of what looked like silver glomesh-type fabric - interesting! Then it was all over - I crossed the line, was given a time card (69.03min), handed that in, collected a medal, had an orange segment or two and several cups of water and sports drink. Wandered around a bit, heading toward the designated meeting place and finally caught up with Mr Cj and Geoff. Others eventually joined us - it was good catching up with everyone.

A text message and phone call from Lulu and I was off again wandering around looking for CRs - and found them near the giant green Gatorade bottle (fortunately they're not too difficult to find). Finally got to meet some CRs face to face - Lulu, Mr Lulu, Jen, Owl, Wobbly Man, BennyR, Lucky Legs, Sparkie, Skizzik, Expozay and others that I just can't remember. Aki and Flash Duck were there as well. Would have loved to stay longer but unfortunately had to leave. However, I'm back in Sydney in a month's time for the marathon so I hope to see everyone again!

Went to Star City Casino that night for dinner - had a great time. The chocolate mousse was to die for!

Had a good cappuccino at Mr espresso, which is just around the corner from the hotel.

More Garmin Girl stats:
Pace per kilometre
1 - 6.34
2 - 4.34
3 - 4.41
4 - 5.04 (drink station?)
5 - 4.16 (downhill?)
6 - 4.47
7 - 5.48 (start of HBH?)
8 - 5.20 (HBH and drink station?)
9 - 4.39
10 - 4.42
11 - 4.54
12 - 4.20
13 - 3.59 (definitely downhill)
14 - 4.28

Easy run followed by more root canal treatment

Plan - to do an easy run of about 40min
Actual time - 41.48min
Distance - 6.91km
Pace - 6.03min/km
AHR - 140; MHR - 163
Calories - 406

Rugged up and set off for an easy run at 6am. Felt a little sluggish, maybe from the track session the night before. Uneventful run other than nearly tripping over twice - somehow managed to regain my balance both times. Felt a little tight in the L hip flexor.

Back to the dentist for stage 2 of root canal treatment - wasn't too bad apart from having to keep my mouth open wide for 45mins - ouch! Now that the anaesthetic has worn off, its a bit achey and sore but according to the dentist, that's to be expected today.

We'll be leaving for Sydney sometime after lunch tomorrow - can't wait. I hope its a lot warmer there! Must remember the phone charger, Garmin charger, ipod charger and to charge the camera batteries before we leave! :)

Yasso 800s in 2*C

Plan - track session at the AIS
Session - Yasso 800s - 4 x 800m in 3.40min (3.40min RI)
Total kms run (inc warmup/cooldown) - approx 6.5km

Went to the Team Moore track session Thursday evening - it was freezing. After the snowfalls on Wednesday, the weather had only warmed up marginally. Driving to the AIS I heard that the temperature at 5.30pm was 2*C - brrrrr. Wearing 4 layers on top and leggings, gloves and headband, I joined the group to do a warm up run outside the athletics stadium, heading along the cycle path and then back to the track. While others were doing some version of parlouf relays I decided to try Yasso 800s as part of my marathon training. According to my Complete Book of Running (Runner's World) Bart Yasso would include the following workout as part of his marathon training - repeats of 800s in the same time, in minutes, as his marathon goal time, in hours/minutes, and jog for the same number of minutes that it took to run the repeat eg goal is to do a 3hr 30min marathon, then run 800s in 3.30mins and jog for 3.30min after each repeat.

Anyway, I decided that my goal marathon time will be 3hr 40min so the plan was to do 800s in 3.40min. I managed to do 4 repeats, with the same amount of time jogging in between each repeat.

1 - 3.30min
2 - 3.30min
3 - 3.33min
4 - 3.38min

Hmmm - its not easy trying to run to a goal pace but was starting to get the hang of it by the 4th repeat. I was also starting to feel comfortable running the repeats as well. However, others had finished their relays and were doing cool down laps so I joined them. Will try this workout again next week but maybe not at the track as there is not enough time to complete the workout. I should increase by one repeat every week until about 2 weeks out, so have another 2 repeats to go....yikes!!!.....is it that close to the marathon?!!! Maybe I'll increase by 2 repeats each week for the next 2 weeks.

Wind, rain, sleet, snow

Woke several times during the night to hear rain. One part of me hoped that it would still be like that at 5.30am because if it was, I wasn't getting out of bed. However, it wasn't to be so I was up and dressed in multiple layers and out the door after a coffee. It was drizzling but now I was up I would put up with it. It was also quite windy.

Ran one of my usual routes with the Garmin. It would be interesting to actually see whether I had over-calculated the distance in the past. No problems with hip flexors other than feeling a bit tight, but no niggles. Had been to yoga the night before and had discovered how stiff and tense I was.

Garmin Girl stats:
Distance - 8.13km (this was about what I had calculated in the past - pre Garmin!)
Time - 49min
Pace - 6.02 min/km
AHR - 150



The weather deteriorated over the day and there was sleet, as well as snow later in the day. Hopefuly tomorrow night won't be as cold - have a run session at the AIS track.

Work is so hectic at the moment so I haven't had a chance to update my blog regularly or get to read others. I'm not getting my daily fix! Hopefully the situation will improve next week. Really looking forward to the weekend in Sydney and playing spot the CR on Sunday!!!

Have also received my marathon number (#978), timing chip and other bits'n'pieces for Sydney marathon.

Note to self - do my stretches! :)

And the diagnosis is...........

Tight hip flexors - very, very tight hip flexors, and calves, and glutes, and..... So much for being trim, taut and terrific - obviously you can be too taut! I went to the physio Monday afternooon feeling fairly confident that there wasn't too much seriously wrong because I had pulled up ok after the long run on Sunday. After much poking and prodding (and pain from me) it was agreed that it was only very tight muscles and a few muscular imbalances that a lot of stretching and certain strengthening exercises should help with. The fact that I couldn't drop my heel when standing on a step had him shaking his head in disbelief - there was absolutely no give in my calf muscles (I had to keep reminding him that I had run 32km the day before so there was bound to be some tightness). And the good news - I could continue running.

Monday evening - Team Moore session at Parliament House
Plan - after a warm up, to run intervals following the round around the building - 2 laps x fast, slow, fast, slow intervals. Then while others were running up and down the hill a few of us ran some more surges for another lap around. Finally a warm down (you guessed it, another lap around!), chatting to Wombat.

Garmin Girl stats:
Distance - approx 9.4km
AHR - 148
MHR - 175

Suffered badly with heartburn once I got home - could the fact that I consumed quite a few Fantales just before the run session have anything to do with it!? Hmmmm...

Fingers crossed.........

I'm baaaack! Well, fingers crossed I am. Reading my last blog entry I could see I was definitely having a dummy spit! And, thank you everyone for your lovely comments - it certainly helped a lot. On reflection I think the niggle was a reality check because I have been lazy with stretching and doing my specific ITB exercises. Yoga once a week just doesn't cut it when I'm training for a marathon. You would think that after not being able to run for 8 months last year and then having ITB surgery I would learn but oh no, obviously I still get complacent.

Friday 5 August
I decided to do a very short run on Friday morning just to see what would happen. It was sooo cold, must've been about minus 4*C. It got to the stage that I thought if I moved a facial muscle my whole face would crack it was that frozen. The bird bath out the front was a mini ice skating rink.

Garmin Girl stats:
4.97km (I said it was going to be short)
31.53min (and slow)
6.24min pace (hmmm)

Then, I went swimming! I did an allrounder swim session of 10 x 100m, average time per 100m was about 2.05min (15sec rest interval). The time went quickly so will try that session again soon. Then was a guy who was swimming in my lane before I got in and continued the entire time I was there. Anyway when I finished my swim, we were both doing some stretches and so made idle chitchat. Then he said enjoy the rest of your swim! Guess he must've thought I'd just done my warm up. However, I admitted that I had finished too but also added that I had been for a run prior to this (he didn't need to know the details!).

Sunday 7 August
Aim - to do a long run, but time/distance would depend on my hip.

I spent Saturday evening stretching, rolling ITB over a pipe (oh boy that hurts), rubbing voltaren gel on the affected area, consuming nurofen tablets and then finishing with an epson salts bath (had heard that was good for injuries - I was willing to try anything within reason!).
Woke up Sunday feeling okay - no sore spots or stiffness. Wore flash new LineBreak tights and about 4 layers on top plus gloves, headband and cap and mini ipod, drink belt, gels, sportsdrink, mobile, and Garmin (Mr CJ was worried I might get mugged given all the gear I was carrying!). The plan was to run for 60min toward Lake Burley Griffin, return the same way, and then continue to Lake Ginninderra where I would meet up with friends - all going well.
And the good news? I think the stats speak for themselves *Help - have to find out how to get the profile up here - having problems*.

Garmin Girl stats:
Distance - 32km
Time - 3hr 01.56min
Pace - 5.39 min/km
AHR - 145


And how do I feel? Other than a little stiff and tired, so far so good, so fingers crossed! Seeing the physio tomorrow afternoon to find out what exactly the problem is.

And after the run I had the banana pancakes with caramel sauce and a cappuccino! After all, that run was worth 1,826cals! Great run, good food and great friends - Ruth, Dave, Helen, Steve, Geoff and Nerida, and not forgetting Mr CJ.

!@#$%& week

Talk about hitting the lows after the highs of last weekend - I have certainly come back to earth with an almighty crash. This has been one of the worst weeks I've had for a long time (well at least for a couple of months anyway). What with family crises (what bright spark said that it gets easier when the kids grow up?!), a niggling injury that won't go away, understaffed at work but expected to perform miracles, and a really bad headache that also won't go away.

I haven't been able to run because there seems to be a problem in the area of my left hip flexor - I'm not sure if its a pulled muscle or what it is but I DON'T NEED IT NOW! I have been sensible all week and only did a 15km easy run on Wednesday and I'm over being sensible - I want to run properly. Went to yoga on tuesday night and hoped that all the stretching would have some effect but when I ran Wednesday morning the niggle niggled and by the end of the day it was quite sore. I was supposed to go the gym today but when a friend suggested coffee I was there like a flash. I will take coffee over gym any day and this week particularly. So my motivation levels have slumped big time and I'm generally feeling sorry for myself. Even the arrival of my Garmin 301 didn't really get me excited for long because I can't run. So I have made an appointment to see a physio Monday afternoon and hopefully in the meantime whatever it is will get better.