I have a plan - it looks like a plan, sounds like a plan, it IS a plan!

My doctor has given me the all-clear to start running/exercising again....as long as I run/exercise within my comfort zone and don't push it (*sigh* there's always a catch isn't there!).

So, the plan is......to run within my comfort zone this week, and take it each day as it comes. If I don't feel up to it, I won't run. Now this may sound pretty basic and common sense but common sense has not my strong point in the past! So, baby steps it is.

Next, depending on how I go this week, I'll re-introduce the gym next week. I thought it might be just a bit too much to start running AND head back to the gym in my first week post-lurgies. I desperately need to get back to the gym soon because I'm metamorphosing into the marshmallow woman - my muscles are becoming soft and squishy. However, baby steps it is - the gym will happen next week.

Take 1 - first run post-lurgies

I loaded up my ipod with some new tunes and resurrected some oldies and this morning I ran! Oh yes, I was out that door, ready to follow that road wherever it took me, with the sun on my back, the wind on my face.....

Cut, cut, cut!

yeah, yeah, ok - it was more like......*cue heavy breathing* I hadn't even reached the end of the street and the legs were complaining about the sudden burst of activity after weeks of idleness, heart rate was maxing out, thoughts of calling it quits were flashing through my mind....I was dying.

And then I found my stride, the breathing settled down, the heart figured things weren't so bad and obligingly slowed down, and finally I could hear my music over my breathing. I was running....!!!!!

Distance: 12.2km (yeah, I was surprised too!)
Time: 71.23min
Av pace: 5.50min/km (baby steps remember)
AHR: 143; MHR: 162

Ok, it wasn't fast but I just continued with the 'one foot in front of the other' and look where it got me. So a slow 12km later and I was feeling pretty chuffed with myself!

The best music for running today:

Twisted Transistor - Korn
Right here, right now - Fatboy Slim
No way back - Foo Fighters
Welcome to the black parade - My Chemical Romance
On my way - Spiderbait
Stinkfist - Tool
We're not gonna to take it - Twisted Sister (did you hear that, body!)

....and my current favourite - an oldie but a goodie......

Enter Sandman - Metallica

And so what does one do to celebrate running post-lurgies? Make butterfly cakes! And the family loved them!

So, thank you everybody for your kind thoughts and positive vibes. Fingers crossed, the rest of the week will go just as well.

Hit by a double whammy

For the past couple of weeks I've been hit by a double whammy - first a horrible virus thingy which zapped all my energy and left me feeling, and looking, like death warmed up and then when I was at my lowest, the worse sinus infection I have ever had. I have never felt so sick, so blah, so utterly horrible as I have for the last couple of weeks. Now I'm dosed up on super strength antibiotics so *fingers crossed* I am on the road to recovery. I HATE BEING SICK!

I have had plenty of rest, more than enough sleep, have done absolutely nothing (apart from a few days work here and there) and I am bored. I need to get better and I need to get better NOW! I want to go back to the gym and start running again..yes, even hills. I feel like a big fat lump of lard......so more positive vibes please because I need to get better now!



Have a good weekend!

ps thankyou Strewth for the Haigh's dark chocolate frogs - they are, sorry were, very moreish!

Not 100%......still

but thank you for your kind words. I will be back.....when I can find the energy....

Temporarily.........

Wasn't she nice! A very lovely work colleague left some Lindt chocolate balls on my desk yesterday.







Update - still trying to get over this lurgy; feeling frustrated - was never good at the convalescing bit. More chocolate may be called for.......

White flag waving

I give up, the white flag is waving, I admit defeat - I have been hit by the dreaded lurgy. So instead of trying to pretend that there's nothing wrong (my usual plan of attack), I have decided I need to take a break and recover properly. It's pointless trying to continue when I'm not 100% and probably making things worse.

I did run this morning - a very slow 5km which felt like a marathon. And instead of feeling energised when I had finished, all I wanted to do was go back to bed. I took my running gear to work hoping that I might feel better for Track after work but that didn't happen either. Tomorrow will be a rest day.

And still no chocolate! Sheesh....

Bleh, brain fog

Its a bleh day - I feel blech, blah, bleh. I tried running this morning but I only got 500m before realising it was a really stupid idea (I had got up at 4.30am, had breakfast, drove to Woden - I just can't take the hint). I am sooo tired and experiencing brain fog - can't think straight, actually can't think at all, it hurts. Even thinking about doing something wears me out. So methinks that a rest day is in order. That, and a block of chocolate would help, but there isn't any in the house and I can't be bothered going to the shops to buy any.

Tomorrow is another day and I will feel better.

********************************
"Life is what happens while you're busy making other plans." - John Lennon

Guess what? I am officially fit and healthy!

I had my health appraisal at work today. This is the 3rd appraisal I have had since working in this department – the first was back in 1998, the second in 2002 and now this one. And it’s all basically good news, except for the iron levels (again). It was interesting comparing my results with the other 2 appraisals and to see that I have greatly improved in some areas (ie flexibility and ab strength), have certainly not gone backwards in other areas, and some areas just need a bit of tweaking.

Body Fat % - 17.1%
Lung function – excellent (can’t recall exact figures)
Blood Pressure – 110/78
Eyesight – excellent
Flexibility – I have improved!! (must be the yoga)
Abdominal strength – I have improved – up to level 5.
Cholesterol – my HDL:LDL ratio has improved
Iron – still on the low side and should be checked out again. This is an ongoing challenge (its not a new problem) and also explains the lingering tiredness and slow recovery I have been experiencing.

So I must be doing something right!

This morning’s run
Distance – 12km
Time – 66.27min
Av pace – 5.32min/km
AHR – 139; MHR – 161

I was going to run after work yesterday but was still feeling tired from Saturday’s run so I decide to miss my gym session this morning and run instead. It was slow to start with but I did improve the longer I ran but though certainly wasn’t running at earth shattering pace!

Tomorrow
am – hilly run
pm - yoga

Long run - the stats tell it all

Summary Data
Total Time (h:m:s)
2:58:09
6:46 pace

Moving Time (h:m:s)
2:47:15
6:21 pace

Distance (km)
26.32
Moving Speed (kph)
9.4 avg.
24.5 max.

Elevation Gain (m)
+1,058 / -1,052

Avg. Heart Rate
150 bpm
Zone 4.1

Temperature (°C)
14.7°C avg.
16°C high

Wind Speed ( kph)
ESE 11.1 avg.
ESE 13.0 max.

When the going gets tough, the music goes on. And the music went on fairly early in this run! I was tired to start with, and it never got better. We ran the rollercoaster, up past the hermit's grave, up Mt Majura and up Mt Ainslie - notice, there were lots of 'ups'. There were times when I enjoyed running and there were times when I hated it with a passion - fortunately, those feelings never lasted long! And I did sleep well that night!

Even if you are on the right track, you’ll get run over if you just sit there

Wise saying! I went to Track at the AIS again last night –two weeks in a row. First up was the Pennington/GM 3,000m. This is a handicapped race – on age and gender. The only other woman in my age group was Elaine Cooper, who is only the fastest woman in the Vets (I think), runs like a gazelle, and won this event! I was tempted to hang on to her singlet for the 7 ½ laps! Which brings me to the number of laps – I lost count, got confussed, was it 5 laps I’d just run, or am I coming up to my 5th, do I have one lap left, or was it 2? How can I focus on running fast when I’m trying to work out how far I’d run round in circles? Anyway, I think I ran it a touch slower than last week though still felt comfortable.

Then the rain came down again – it had been stormy and raining on and off since lunchtime. I had been debating running in the 1,500m but the downpour made up my mind – coffee was a much better deal! The final event of the night was the 5-lap spiral handicap. This was fun and I couldn’t lose count of how many laps I’d run because after each lap you move over a lane – easy!

So that was my second week at Track – did I enjoy it? Well…….yeah, maybe!

Thursday morning – easy run
Distance – 11km
Time – 63.21min
Av pace – 5.45min/km
AHR – 140; MHR – 201

I surprised myself by feeling okay after yesterday’s hilly run so this run was very comfortable. Admittedly there are no hills – makes a nice change. Besides I knew I had Track later in the day so didn’t want to do anything too stupid.

This morning – gym (aka Testosterone Central!)

I lay in bed this morning thinking how much nicer it would be stay there a bit longer and skip the gym. Then the self nagging started, the guilts set in and eventually I got up because I couldn’t stand the internal chatter any longer! Sometimes I’m my own worst enemy! Made it to the gym for a back, biceps and abs session. This morning there seemed to be a lot more grunting, puffing, huffing and the occasional yells happening – and no, it wasn’t me! Must be a big weekend coming up for a few of the guys, the way they were lifting the weights this morning!

Tomorrow – long run
Sunday – Rest day

Up before the birds

Beep beep beep – hit the alarm button on clock radio, head still under pillow
Beep beep beep – hit the alarm button again – wrong alarm – its my watch alarm.
One eye opens – try to blearily focus on time on clock– can’t possibly be time to get up yet. I’ve only just got to bed.
4.30am
Damn, it is time to get up. It is still dark and even the birds aren’t up yet – it is early.
I have breakfast, get dressed and then drive to the gym, where I leave my car and start the run to Mt Taylor.

Distance – 14.7km
Time – 93.24min
Av pace – 6.19min/km
AHR – 144; MHR – 175

I follow the start of the BBQ Stakes run but turn left at the top of Waldock St and into Mt Taylor Nature Park. I follow the gravel road, walk over a style and run past a tank, I think, and then follow the gravel road around the base. It’s undulating but not overly hilly. I pass the first lot of steps up to the top of Mt Taylor and continue around until I come to a walking path that heads upwards. I follow this and begin to wonder why I am doing this – it’s steep and unrelenting. There are some steps further up though not many and then the top of Mt Taylor comes into view – a mobile phone tower and then a bit further up some other sort of contraption. The view is amazing but my calves are cramping! I have to wait for the cramping to subside before running down again and this presents its own problems – in parts its very steep and gravelly so can’t really run. Finally I reach the gravel road and make my way back to the gym for a shower.

It has been a long day………….

Long run, monthly run and easy run

Saturday 28 Oct – long run

It had been beautiful weather all week (apart from the odd thunderstorm) and then for Saturday they were forecasting a top of 14*c. Not quite sure what to expect when I woke Saturday morning but it actually didn’t look too bad, though it was cold. The long run was out at the Cotter again – we ran the course we did 2 weeks ago but in reverse so Mt McDonald was at the end of the run. Apparently we ran a mixture of up the 18 and down 21 mile. At least this time the only walking, for me, happened while going up Mt McDonald. The weather at this point had also deteriorated and it was cold and windy – fortunately we ran most of it with the wind behind us.

Distance – 27.8km
Time – 2hr 38.33min
Av pace – 5.42min/km
AHR – 154; MHR – 174

Sunday 29 Oct – monthly vets run

Distance – 8km
Time – 37.25min
Av pace – 4.39min/km
AHR – 165; MHR – 205
Starting group - 27
Place - 49

After yesterday’s long run I wasn’t sure how I’d pull up for this run, the next day. Surprisingly I felt ok though a little tired. Could be the fact I went to bed late, had to put clocks forward one hour and then get up early. The run wasn’t too bad – its actually downhill for the first few kms. The return trip was a bit harder – its more uphill and my legs were feeling tired by now. I wore my ipod for this race – something I don’t usually do for these runs, but I needed something to take my mind off how I felt and it worked! Had coffee afterwards with Strewth, Barb, Marg and Mr CJ.

Monday 30 Oct – Gym and easy run

The start of another week. This meant gymming before work and then I ran an easy 12km after work. Actually, while it was an easy run ie no major uphills, it still took me at least 6km to get into my stride.

Distance – 12km
Time – 67.10min
Av pace – 5.36min/km
AHR – 146; MHR – 192

Today – gym again.
Tomorrow – hilly run (probably Mt Taylor) before work
After work – yoga

I’m tired…………….

Never say never!

Thursday evening - track
Event - 3,000m
Time - 12.59
Av pace - 4.06min/km
AHR - 168; MHR - 202

I know, I know....I always said I would never do track. I'm not that keen on running round in circles. So what on earth was I thinking, showing up for the second track event for the season on Thursday evening? Because it was suggested that it would be good speedwork for SFT. The things I do! And it would seem that I had let plenty of people know about my feelings for track because there were lots of second looks and comments that evening!

Anyway I ran the early 3,000m event and it wasn't so bad. Started slowly, had a bit of a chat with Strewth, paced myself and finished strongly. It was ok. So I will be back.

Bull's Head Challenge

Before the race.

Bull’s Head Challenge

Official Results
Distance – 27.7km
Time – 1hr 59.27min
Av pace – 4.18min/km
AHR – 165; MHR - 188

Thankfully it was a lot nicer day on Sunday for the Brindabella Classic/Bulls Head Challenge races compared to Saturday which was cold, grey and about 13degrees. Headed out to the Cotter to catch the bus up to the start at Bull’s Head, where the race would start at 10am. However we had a bit of a wait for the bus to arrive back from the first trip up, and so the race start was changed to 10.10am. Then there was a dash to the toilet and the stripping off long sleeved tops before heading to the start. Saw the front runners of the Brindabella Classic come through just before our start. Then we were off and any thoughts of feeling cold disappeared (it was a bit chilly) as I negotiated my way downhill. I am not the best of downhill runners and it takes me a while to get in my stride so had plenty of people pass me to begin with. It actually took me a while to get in my stride – probably not until after the first drinks station, about the 7km mark I think.

It’s a great run initially – running along wide trails surrounded by trees with the light filtering through. Didn’t see anyone for ages and just assumed I was going the right way when I would come along a box of water sachets with a box to throw discarded sachets in next to it. Jackie Fairweather rode past on a mountain bike at some stage and yelled out some encouraging words – that was nice. Otherwise it was just me and my ipod. Every now and then I would catch a glimpse of runners way ahead of me. Running past the last relay change point was great – lots of people and cheering and clapping.

Finally came to Vanitys crossing. I waded across, had a drink and then I was off again – slowly uphill. I told myself to just take it easy and slowly, but no matter what, I wasn’t going to walk. This seemed to work as I made it up all the hills without slowing to a walk at all – so very very pleased with that. It took me about 30min to get from Vanitys to the finish line. I finished strongly, again an improvement on last year.

Who knows – maybe (take note – maybe) I might try the Brindabella Classic next year?!

Today I decided to miss my regular Monday morning gym session and instead have a bit of a sleep-in (until 6.30am!).
pm – an easy run after work

Breakfast with Jen

l-r: Jen, Strewth, me









After a wonderful breakfast at da Cellini where the cappuccinos have grated chocolate on top!

Jen is coming!

Only one more sleep and then Strewth and I will be having brekkie with Jen...here in Canberra... tomorrow morning! Can't wait!

And then Sunday its Bulls Head Challenge - hope the weather is good. Last year it was sunny and actually got quite warm. As long as its not as hot as last Saturday I will be ok. It doesn't start until 10am and I won't finish until after 12noon. Last year I think my time was 2hr 16.51min and I had no idea what the course was like. Come to think of it, maybe its better not to know!

Have a great weekend everyone!

Oh, and I went to the gym this morning for the usual - back/bis/abs session.

Small steps

Wednesday morning – hilly run
It was a warm and muggy morning early on, before the rain started albeit far too briefly. It was an early start (4.30am) so I could start at 5am and finish in time to have breakfast, shower and still get to work at a decent time. I have to say there’s nothing like a 15km hilly run before breakfast to work up an appetite so consequently all day yesterday when I wasn’t eating I was thinking about eating!
Distance – 15km
Time – 89.21min
Av pace – 5.57min/km
AHR – 148; MHR – 176

Yesterday afternoon it was back to yoga for the final term for this year. Polly, our teacher, said that even when we are struggling to balance (as we were all wobbling on one leg with the other leg up in the air at a 45degree angle – some were more successful at this than others), we are still learning and that yoga is a series of small steps. I took heart at this because I wobbled through every standing pose, struggled with the twisting poses but somehow found some semblance of poise when it came to the shoulder stand!

This morning I did an easy run before brekkie with Mr B. I really appreciate the flatter courses after running hilly ones at least twice a week!
Distance – 12km
Time – 63.34min
Av pace – 5.18min/km
AHR – 147; MHR – 167
I am not going the first track and field session for the season which is on tonight – my hamstring is feeling a lot better so I don’t want to tempt fate considering I do have BHC on Sunday. Maybe next week, but then again ACT Cross Country’s spring series starts next Tuesday. Decisions, decisions.

Tomorrow:
am: gym session – back/bis/abs

Yes, no, I don’t know!

All day I have been thinking of reasons why I can't go swimming tonight after work. Its quite pathetic really when I think about it. If I don't want to swim then don't. But then this other little nagging voice (saint CJ can be such a pain) starts going on about how much better I would feel, that I've packed my swimming bag, and that skipping it for a week will have dire consequences for my swimming (however my swimming is pretty dire anyway!). And so on and so on it goes, all day.

I did go to the gym this morning for a legs and shoulder session. However, my right hamstring is a little tender and so I skipped the exercises that focused on this area. I'm sure it will be fine; I'm just being super cautious. However I did notice that my energy levels were also pretty low and it took me forever to get through my session.

Actually, just reading back at what I've written I have decided that a night off, vegging out on the couch and an early night is probably what I need so........no swimming!!!!! And another thing, I have been craving sweet stuff all day - if anyone had dared opened a chocolate bar near me I swear I would have devoured it before they had time to blink.

Yesterday after work I went for a 12km run.
Time - 64.17min
Av pace - 5.21min/km
AHR - 142; MHR - 224

Tomorrow:
am: 15km hilly run
pm: yoga (a couple of weeks off from yoga and I am so stiff, so this will be an interesting class!)

The start of another week already?!

The weeks are flying by at an alarming pace.

Wednesday afternoon 11/10
Back to the gym after work for 40mins cardio comprising 20mins on the stepper followed by 20mins on the crosstrainer. Next week I will be back at yoga – not as sweaty but sometimes just as strenuous.

Thursday 12/10
A day off for me but no sleeping in. Ran a very slow interval run – 6 x 2.30min intervals (1min RI).
Distance – 5.7km
Time – 30.20min
Av pace – 5.17min/km
AHR – 147; MHR – 214.
Then it was off to meet Strewth for brekkie at Red Belly Black. Spent the afternoon sitting out on the front deck reading.

Friday 13/10
Off to the gym for a back/biceps and abs session before work. And exercise-wise that was it for the day!

Saturday 14/10
The day started for me with a long run out at Stromlo. It very nearly didn’t happen because I got the meeting place wrong and it was only through luck that I decided to drive a bit further down the road after realising no-one was going to show up where I had parked. Anyway the run started with Mt McDonald – about a 35-40min grind uphill with spectacular views at the top. It was already feeling very warm with not a cloud in the sky and no shade whatsoever. Then it was onwards and ever upwards though to be completely honest there were also downhills and flat bits. However by the 17km mark I was pretty much feeling like crap and doing quite a bit of walking. At Vanity’s we stopped and I stood in the water for a while – bliss! Then we ran (I walked most uphill bits) the final 6km or so of the Brindabella Classic (I will be running Bulls Head Challenge next week which is the last half of the BC course). Back at the Cotter I stood in the water again (bliss) until my foot started cramping – a sign it was time to get out. It was a hard run and I did a lot of walking but at least now I know what sort of work I have to put in for SFT and I have a program.
Distance – 24.2km
Time – 2hr 30.07min
Av pace – 6.11min/km
AHR – 162; MHR – 188

Sunday 15/10
Rest day. Went to Kingston markets in the morning and then later in the day Strewth and Mr B came around for afternoon tea.

Today
Week one of SFT program and it was gym this morning – chest/triceps and abs session. Will do an easy run of about 12km after work.

**************************************
"It does not matter how slowly you go so long as you do not stop" — Confucius

Today

I did go swimming last night and swam a kilometre in total. I used a program from the Zoggs site (http://www.swim4fitness.com.au/home) - the triathlon module. It consisted of:
Aim – general aerobic fitness
Warm up
200m
100m freestyle as 25m long stroke, 25m high elbows
Main set
4 x 50m f/s thinking about good technique (10sec RI)
4 x 50m f/s with pull buoy (10sec RI)
4 x 50m f/s swimming at firm pace (15sec RI)
Cool down
100m easy swim down


This morning it was the usual – up at 5am, breakfast, go to the gym for a legs, shoulders plus abs session before work.
Clairie wondered whether coffee upset me before a run – not a chance Clairie! I love my coffee and can’t function without it. I know, that’s pretty sad but I could have far worse addictions! I think I pretty much have a cast iron stomach! ;-)
We will be staying at Island Beach Resort, Broadbeach, from January 3 – 8. Woo hoo – can’t wait. Please don’t tell me it’s a rat infested dive!!!! (actually please do!)
Ihatetoast – the idea of going in search of cocoa bean delights sounds perfectly wonderful to me!

This afternoon I will be back in the gym for a 20min stepper / 20min crosstrainer session. This is good as I have just had far too much delicious blueberry strudel at a farewell afternoon tea for a work colleague. ;-)

Tomorrow
Interval run before breakfast with Strewth
Swim in the evening.

Another week, another day….

But same old, same old: work, gym, running, swimming (well that’s the theory).

Monday – was back to the gym. I had set my alarm for 5am but woke with a start at 5.30am so breakfast was a rush to get to the gym at the designated time. Body felt fine from Saturday’s long run.

After work I was back in the gym for a hard 30min cycle before hitting the showers and going home for a very much looked forward to dinner. Then spent the rest of the night trying to book Gold Coast accommodation for early January – huh! Booked flights no problem but it appears that I’m behind the eight ball when it comes to accommodation – everything seems to be booked! Finally found something, booked online and went to bed feeling very pleased with myself.

This morning – running 16km before breakfast is a challenge, notwithstanding the fact that it entails getting up at 4.30am so I can be out the door at 5am (have to have that coffee first).
Distance – 16km
Time – 83.11min
Average pace – 5.14min/km
AHR – 149; MHR – 173

If I’d known what the traffic would be like this morning maybe I would have been better off running to work – it would’ve been quicker. Road works slowed traffic down considerably on William Hovell Dve and Glenloch Interchange. Finally get to work.

Get to work to discover that my online accommodation booking was cancelled – seems like they were booked out. !@#$%^&* Back on the net, look for accommodation yet again and *fingers crossed* I have accommodation.

After work – I’m planning on swimming at CISAC before going home. That’s the plan anyway.

Just another hill or two...or three....or.....

This morning I was meeting Strewth, Margaret and Barb for a long run around Mt Ainslie. Mr B also came along for the run.
Distance - 19.5km
Time - 2hr 28sec
Av pace - 6.11min/km
AHR - 142; MHR - 176

We began by running the Vets Mt Ainslie course and what I was noticing was there weren't that many 'hills' - I'm not talking little undulations but 'real' hills. It wasn't until we got to that last big hill near the end of the (Vets) Mt Ainslie run that I felt that yes, I was running up a real hill. So once we all had made it to the top, discussion ensued about where to go next. I was eyeing off an uphill rise to my right (heading towards Majura) but instead we decided to go to our left (towards Mt Ainslie). There were some more undulations and a steep, very rocky downhill section until we reached a point where it looked like the path was heading downhill. However, to my left was a rocky path leading..you guessed it...up, up and up. Mr B looked at me as if I was joking...hah! After saying goodbye to Margaret and Barb, who were doing a shorter run, we headed up the steep and rocky path. It was steep, no doubt about it, and at one point I had to say to Mr B, who was trying to have a conversation, that I couldn't talk and run at the same time! However, once at the top, we realised that it was really only a small hill and that Mt Ainslie still towered above us. So we headed off again, first down and out on to the road leading up to Mt Ainslie, and then it was decided that we would run up to the top. And what a great view there was once we got to the top, and up the steps.

After a breather and something to drink (it was actually quite warm by now) it was back down the hill until we reached a point where we followed a path back into the nature park and that would eventually take us back to where our cars were parked. On the way I amused myself by looking for trails that lead more directly up to Mt Ainslie and telling Strewth and Mr B we would run up those next time. I have a feeling I won't be asked to come along to many future runs!

Friday - gym day and it was back, biceps and abs.

Thursday - I did an interval run before breakfast with Strewth.
Distance - 6k
Time - 31.05min
Av pace - 5.11min/km
AHR - 156; MHR - 203

Wednesday - I had planned on running the BBQ Stakes at luchtime but my computer and the database program I was working in decided to have a meltdown. This meant I didn't go anywhere but slowly seethe at my desk as the program corrupted and crashed my computer. Not happy!
However, I managed to go for a run after work and boy, did I need it to de-stress.
Distance - 8km
Time - 41.47min
Av pace - 5.13min/km
AHR - 149; MHR - 169

Tomorrow (Sunday) - rest day. Looking forward to it.

Ouch, ouch, ouch!

That was me in the shower after Monday’s run when the water hit the chafing on chafing on my lower back from where my drink belt sits. Ouch, ouch, very sore.

After Saturday morning’s hilly run, the thrilling one point win by the Eagles (yay!) in the afternoon, and dinner with friends at Bella Vista that evening, I was exhausted by the time we got home. I crashed on the lounge and woke up sometime after midnight and then headed off to bed to sleep some more. I love my bed!

Sunday, I was pretty much tired all day and my calves were feeling very tight. Lucky it was my rest day. Apart from coffee with Mr CJ at Oaks Brasserie and then a wander through Yarralumla Nursery, I didn’t really do a lot.

Monday, I ventured out for a run as Mr CJ had gone fishing for the day.
Distance – 15.8km
Time – 82.30min
Av pace – 5.12min/km
AHR – 155; MHR – 186
Calves were still feeling a little tight but didn’t bother me running. I bought new runners yesterday (Asics GT 2100s) so this was an opportunity to break them in. There were no hills to speak of, it was really just a gentle meander around part of Lake Ginninderra and back home via the cycle path. It was really warm – I think it was about 24degrees, and that is something I am not used to – running in warm weather. Hence the need for my water belt though it chafed on top of chafing I got on Saturday..ouch!

Tuesday – back to work so it was up at 5am, have breakfast and then hit the gym for a chest/triceps and abs session before work.

After work I decided to shock my body by going for a swim. It was a pretty slow 1,000m (22.34min) but enjoyable (well as enjoyable as swimming will ever get for me).

Today – up at 5am, have breakfast, back to the gym…this is starting to sound like Groundhog Day! It was a leg and shoulders session followed by ab exercises. Now I just want to go back to bed. However I have decided to run the BBQ Stakes at lunchtime so my running bag is packed and my new shoes are raring to go..shame about the runner though!

Winners!!!!!!!

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!

Haaaaard work

Today
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;-)

Wednesday
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

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

Oooops

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
Melbourne
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 - 6.4km
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!!!!

TODAY!!!!
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 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!!

Dropsies

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!

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) so 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

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

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.

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)

Saturday

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?!

"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: http://www.teresacutter.com. 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!

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*

Tomorrow:
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!

Hunger pangs

Swimming makes me hungry - no, I'll rephrase that...it 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.
*******************************************************
Monday
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.

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.

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

Thursday
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!

Wednesday
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!

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

One Crowded Hour (and 38.21min)

(with apologies to Augie March)

(have been experiencing problems with our wireless broadband connection *fingers crossed this works*)

Session - half marathon
Distance - 21.1km
Time - 1hr 38.21min
Av pace - 4.37min/km
AHR - 173; MHR - 189
Place - 3rd in age group (woo hoo!)

On Sunday it was the vets annual half marathon. I had mixed feelings going into this run because I have really lacked consistency in the long run category lately. And it probably didn't help having Chinese the night before either - not something I usually do! Anyway I woke to an overcast and cool morning. I had to decide whether to wear the CR singlet and cap or a dark pink short sleeved coolmax top and cap - decisions, decisions! I eventually settled on the pink outfit!

Saw a few familiar faces before the start - Liza, Susan, Kathy, Charlie, speedygeoff, to name a few. And then we were off.

I tried to not go out too fast but boy doesn't ego play such a big part early on!!! Its very hard to let others run past and to hang back but I had to convince myself that the business end of the run is in the last half of the run and that was the time to start passing other runners, not early on.

Susan took off and I was not going to see her again until after the race. Helen also took off and generally she was within view (just, at times) the entire race but I couldn't close the gap. Charlie ran next to me for a while and then she, too, took off and I plodded along behind, also keeping her in view!

However, about halfway around the lake I managed to catch Charlie and pass her. I was getting into my stride now and feeling much more comfortable - I am definitely a long distance runner (the first 10km is such hard work). Passed Carolynne - it was good to see her out there. Said hi to Alice who commented on my pink top! It was a good morning to be out running 21.1km.

Hospital Hill was the last hill thank goodness because I was starting to feel it in the legs by this stage but had about 2km to go, and no hills.

Then I was rounding the bend and heading towards the finish line, feeling cruisey but a little tired. The strangest thing was I crossed the line, turned off my watch, bumped into Roy who asked what my time was, and you know, I had no idea! (I had used the Virtual Partner setting on my Garmin for the race and had set my pace at 5min/km so my goal was to stay under this pace so my time wasn't displayed). I had to scroll through my watch functions to find my time - 1hr 38.21min! Yay! Woo hoo! Not a PB but not bad for a little run around the lake on a Sunday morning!

I spoke to Susan after the race - she had had a great run and had done a PB of 1 hr 36min. This is great because she is in the W55 age group and if she can still do PBs with times like that then this gives me hope! And Maria is in the W50 age group and ran 1hr 37min - really inspiring women!

Today (Monday) I'm feeling just a little tired and a tad stiff in the legs but not enough to stop me going to the gym for a back and biceps workout, followed by reverse crunches, V-sit twist with medicine ball, and plank. Decided to skip running at Parliament House tonight though - sorry geoff :-)

Tuesday

Session - run
Distance - 6.9km
Time - 39.44min
Av pace - 5.44min/km
AHR - 138; MHR - 180

Legs are working albeit slowly after Sunday's run. Shortened the usual route that I run on Tuesdays.

Thought about swimming after work today and even packed my swimming bag with this in mind. However by this afternoon, when it was time to go home, I really couldn't be bothered heading to the swimming pool. The thought of swimming up and down the pool following the black line is just not my idea of fun. Maybe I'll go Thursday morning before work, and then do a run at lunchtime or after work, before going home for the day.

Coming events:
Sunday 10 September, MS fun run, 6.5km
Sunday 17 September, Canberra Times fun run, 10km
Sunday 8 October, Orroral Valley Classic, 20km (still thinking about it)
Sunday 22October, Bulls Head Challenge, 27.3km

*Warning* Battery power running low...

Did not want to get up this morning and at 5.20am it was sooo tempting to just turn off the alarm, turn over and go back to sleep. But I didn't - dragged myself out of bed, got dressed, had a coffee and headed out the door for an interval run, convincing myself that it would get better.

Session - interval run: 6 x 3min (1min RI)
Distance - 6km
Time - 33.23min
Av pace - 5.26min/km
AHR - 152; MHR - 207

It did improve marginally but by about the 4th repeat I couldn't get the thought of breakfast (ie food) out of my head - I was hungry. Not that it made me run any faster.

The day was pretty much like the run - slow. Trying to read an academic paper and I could feel my eyes closing. This would entail getting up and going for a walk, usually to the kitchen for another cup of coffee. In the kitchen there was a box of chocolates for fund raising purposes - the number of times I looked at the contents of that box but somehow managed to resist.



Uh oh, that little red warning light is flashing...batteries running low...time to go to bed. Goodnight.