Not a lot to say really. I've been running, eating, sleeping and all the rest of it. A temporary respite until I get back into it all on 1 May - Operation Mayday. Feeling like a fatty bombatty and have put on a number of kilos since the marathon.
Saturday run - my 'long' run
Distance - 10.7km
Time taken - 1hr
Av pace - 5.38min/km
AHR - 142; MHR - 164
Ran with my good friend Kezza who is back from Alice Springs - a bit of a change in weather for her. It was apparently minus 6 that morning though by the time we started running it was about minus 3 and quickly warming up. It was a great run at a very leisurely pace around Lake Ginninderra, with a little out and back section added on. Afterwards we had a coffee at Black Pepper cafe, went home, showered, changed and then met up again with Kezza and Strewth for lunch at Bayswiss in the Mall.
That evening we went to a surprise 50th birthday for the The Hare.
Monday run
Distance - 8.4km inc 7 x 100m strides
Time taken - 45.20min
Av pace - 5.22min/km
AHR - 149; MHR - 184
I've been sort of following the post-marathon program in last month's Runners World so this week the aim is to introduce some faster running and get the legs moving a bit quicker than they have been lately. So I elected to run 7 x 100m strides evenly spread out on this run. The first one was a bit rusty but I gradually found my stride by the 7th! Notice the average pace of each run is slowly getting a little quicker.
This morning's run
Distance - 6km
Time taken - 32.03min
Av pace - 5.18min/km
AHR - 144; MHR - 158
Had a long debate with myself this morning about whether or not to go for a short run. Evil CJ wanted to stay in bed for as long as possible, then shower, have breakfast and get to work in record time. Saint CJ meanwhile wanted to get out in the brisk morning air and burn some calories before breakfast - she won the argument........eventually.
That's it....nuff said.
Wednesday, April 26, 2006
Friday, April 21, 2006
Another long weekend!
Its a 4 day weekend for me - yay! Back to work on Wednesday.
Its a chilly, windy day - much nicer to be tucked in bed with a good book rather than out running in the cold and wind or going to work. But guess what I did - yep, the latter two!
This morning's run
Time - 6am
Distance - 6.8km
Time taken - 39.05min
Av pace - 5.44min/km
AHR - 144
Ran out towards Lyneham and back amid the swirling leaves. Autumn in Canberra is a lovely time save for the chilly mornings. What spoils it though is knowing that winter is just around the corner. Good run - I'm starting to feel like a runner again which is reassuring.
Its a chilly, windy day - much nicer to be tucked in bed with a good book rather than out running in the cold and wind or going to work. But guess what I did - yep, the latter two!
This morning's run
Time - 6am
Distance - 6.8km
Time taken - 39.05min
Av pace - 5.44min/km
AHR - 144
Ran out towards Lyneham and back amid the swirling leaves. Autumn in Canberra is a lovely time save for the chilly mornings. What spoils it though is knowing that winter is just around the corner. Good run - I'm starting to feel like a runner again which is reassuring.
Wednesday, April 19, 2006
Once upon a time.......
.......there was a runner called CJ who trained and trained and trained for the Canberra marathon and on the day managed to run a personal best. CJ was very happy. As to be expected, CJ was feeling a little sore after this massive effort and the little holiday on the coast was very therapeutic, though the left calf was still being bothersome (some smart alec pointed out that her left calf was over-compensating for the hardware CJ was wearing on her left arm ie the Garmin and the ipod).
The self imposed 2-week chocolate denial had also come to an end and with Easter just around the corner, CJ went slightly overboard with chocolate consumption (this is a huge understatement). Combined with very little exercise, apart from the occasional stroll, this was beginning to create havoc with CJ's waistline. The expanding waistline, in turn, was making running even more difficult than it already was. Poor CJ - what to do? Fit CJ was rapidly morphing into Fat CJ.
Then the fairy godmother of lost causes came to CJ's rescue. With a wave of her wand she........
Damn, time to get out of bed. And the dream was getting interesting too. Mind you, it was mostly true except for the bit about the fairy godmother of lost causes. This means that I actually have to put the work in myself and so since Sunday I have run three times.
Sunday's run
The left calf and ball of foot complained from about the first kilometre and I was tempted to call it quits at this point. However pigheadedness kicked in and I persevered and gradually things improved. Mind you it was difficult to believe that this shuffling jogger was the same person who ran a marathon PB the week before. Ran for 27mins.
Monday's run
A little better today and I managed 31mins, looking much more respectable. I even managed to stay ahead of someone who looked like an original resident of Turner, complete with walking frame. Calf was still sore.
Today's run
Distance - 5.9km
Time - 35min
Av pace - 5.55min/km
AHR - 132; MHR - 150
Bit of a doddle but enjoyable, even for an early morning run (it was daylight). Still finding my way around the suburbs of Turner, O'Connor and Lyneham but it is a very pleasant area to run.
The chocolate consumption is continuing but I do have a little project in store for myself beginning next month aptly titled "Mayday, Mayday!" More news on this closer to the time.
The self imposed 2-week chocolate denial had also come to an end and with Easter just around the corner, CJ went slightly overboard with chocolate consumption (this is a huge understatement). Combined with very little exercise, apart from the occasional stroll, this was beginning to create havoc with CJ's waistline. The expanding waistline, in turn, was making running even more difficult than it already was. Poor CJ - what to do? Fit CJ was rapidly morphing into Fat CJ.
Then the fairy godmother of lost causes came to CJ's rescue. With a wave of her wand she........
Damn, time to get out of bed. And the dream was getting interesting too. Mind you, it was mostly true except for the bit about the fairy godmother of lost causes. This means that I actually have to put the work in myself and so since Sunday I have run three times.
Sunday's run
The left calf and ball of foot complained from about the first kilometre and I was tempted to call it quits at this point. However pigheadedness kicked in and I persevered and gradually things improved. Mind you it was difficult to believe that this shuffling jogger was the same person who ran a marathon PB the week before. Ran for 27mins.
Monday's run
A little better today and I managed 31mins, looking much more respectable. I even managed to stay ahead of someone who looked like an original resident of Turner, complete with walking frame. Calf was still sore.
Today's run
Distance - 5.9km
Time - 35min
Av pace - 5.55min/km
AHR - 132; MHR - 150
Bit of a doddle but enjoyable, even for an early morning run (it was daylight). Still finding my way around the suburbs of Turner, O'Connor and Lyneham but it is a very pleasant area to run.
The chocolate consumption is continuing but I do have a little project in store for myself beginning next month aptly titled "Mayday, Mayday!" More news on this closer to the time.
Sunday, April 16, 2006
I still can't believe I did it!!!!!
Yes, I am still uttering those inane words almost a week after the marathon, but to myself now. I inflicted enough pain on friends and acquaintances, and lets admit it, strangers, on the day. And many many thanks to my very good friend, and ultramarathoner extraordinaire, Strewth, for posting my results while I was away at the coast. Tough life, I know!
Thank you all for the great comments - it was really lovely to read them all.
Also happy easter - I have got so much chocolate it won't belong before Fit CJ becomes Fat CJ!
Finally good luck to Run for Chocolate and Elizabeth for the Boston marathon. You go girls!
Now, on to the boring details, yet again (because I can’t believe I did it!):
Distance - 42.2km
Time taken – 3hr 26.40min
Av pace – 4.50min/km
AHR – 164; MHR – 176
Place – 238 (of 864 competing on the day)
Time at same marathon in 2005 – 3hr 54min (a 28min improvement)
Previous PB – Sydney, September 2005 – 3hr 40.11min (13min improvement)
Music played on the day (only those I can remember; it’s a bit of blur):
To start – Living on a prayer – Bon Jovi
The first couple of kms, when running with Tesso and JD – You’re the reason I’m leaving – Franz Ferdinand; In your honour – Foo Fighters; Walk away – Kelly Clarkson; Born to run – Bruce Springsteen
Somewhere in the middle of the marathon – Smells like teen spirit – Nirvana; Minority – Green Day; Twisted transistor – Korn
Catching up with Robert Song at about the 39km mark – The car song – Cat Empire
To finish – Get the party started – Pink (very appropriate).
It was a chilly morning – I wore my Cool Running singlet, crop top and cap, Linebreak cycle pants, Asics Kayano socks, gloves and my trust running companion, my ipod mini (I sound like an advertisement!). The nerves started to kick in when I arrived at the Telopea Park school for the start and saw lots of fit people milling around – why is it that everyone always looks so much fitter than yourself at these events? Instead of a warmup I made 2 trips to the toilet (“just in case”) and then went searching for Mr CJ who had my bag – he was standing in the coffee queue; I should’ve known.
Last minute strip – removing my long sleeved top, jacket and long pants, and then it was off to join the rest of the starters. I positioned myself ahead of the 3hr 45min pace group but behind the 3hr 30min group. There was very little time to stand around getting more nervous – the gun had gone off and the 30th annual Canberra marathon had started. I knew I had put the training in but a lot can happen in 42km.
The first 10km was uneventful – it wound around the parliamentary precinct affording some great views of Canberra on a typically crisp but stunning morning. Several hot air balloons hung suspended above us. Caught up with JD and then Tesso and ran with them for a little while. JD was looking very comfortable; Tesso was aiming to run for as long as she could but was anticipating pulling out at some stage due to her troublesome ITB. I could also see Clairie up ahead and that was the way it was going to stay for the entire event – she ran a 3hr 23.15min debut marathon – how awesome is that!
I managed to catch up with the 3hr 30min group and I briefly worried that maybe I was going out too hard – it was certainly faster than I had run in previous marathons. The 10km mark went by in about 47min – hmmmmm. However I was feeling comfortable so decided that it couldn’t hurt to sit with the group – if it got too hard I could always drop off a little. So I ran with Griffin for a while. My major problem early on was the drink stations – or more precisely, trying to get to the tables without being bulldozed by runners behind me and then finding my drink bottle among the many on the table. This only occurred at the first couple of drink stations – later on the volunteers would see me coming, find my drink bottle and hand it to me personally – it was so good!
I’m not sure where I managed to get ahead of the 3hr 30min group but once I had I decided to try to keep them behind me. I was still feeling comfortable and the crowds really helped. The Cool Runner cheer squad was amazing as usual – I’m sure they are the cause of many PBs because I find I always lift a notch after passing them *thanks guys*. And also big hugs to the Lovely Lulu who was out there supporting (and clutching a block of Lindt Lemon Intense chocolate!).
20km mark – my left calf had decided to tighten up so much I was worried it might cramp, and the balls of my feet were burning. Neither of these things had ever happened to me before so I’m not sure why they decided to raise their ugly heads now – but they had. So along with my testy glute, I had the Terrible Trio to deal with for the next 22km. Fortunately I had my music and I used this to zone out from the aches and pains I was experiencing. But I kept smiling – I figured if I stayed positive this could only help. I had also stuck smiley faces on my drink bottles which I collected at the designated drink stations (every 5km of the route).
The course has a 2 lap out and back loop and this is a great opportunity to see others in the race – those speedy front runners (my god, how do they run so fast for so long and so far?) to the middle of the pack runners (like moi) to the slow and steady plodders at the rear. Saw Strewth and JS looking comfortable, speedygeoff in his very important role of pacer for the 4hr group, Plu, Wobbly, Kit (looking remarkably fresh), The Hare, and many others. I caught up with Robert Song at about the 39km mark and mistakenly called him Greybeard – terribly sorry about that!
Special thanks must go to Eagle who I generally ran behind, with, and in front of, for practically the entire way. I made it my goal to try and at least keep him in sight though mind you, he was making it look so easy – he looked way too comfortable. There was a time whenever I looked around he was there (that’s when he wasn’t in front of me!).
The 37km mark of a marathon has been a bit of a problem for me in the past – I don’t know about hitting a wall; it feels more like running through mud! However I managed to avoid the 37km wall in Sydney last year so I knew it was possible to run a marathon without ‘dying’ at this mark. During my training for this marathon there were 3 or 4 long runs where I had to pick up the pace for the last 5-6km and so I decided that when I hit the 37km mark I was going to pick up the pace, just like in training. My drink bottles on the 35km and 40km drink stations contained flat Coke – a refreshing change from sports drink and the caffeine and sugar must help. That, and Espresso Gu!
Splits of the last 5km of the marathon are as follows:
* 4.47min/km
* 4.43min/km
* 4.49min/km
* 4.44min/km
* 4.56min/km
The Terrible Trio had upped the ante now but I knew I didn’t have far to go and I was not going to let the 3hr 30min group catch me up! When I saw TA filming at the side of the road not long before the 40km drink station, I yelled out that I was doing a PB – I was feeling very very happy. Poor TA probably wondered what I was on!
The longest road – I hate Telopea Park Rd. It goes on and on and on and on and on, and there are potholes to avoid. I’m sure it also rises just ever so gradually but enough to be a pain. But then I turn the corner and……
The finish - I can see the finish line about 100 or 200m down the road! What a great feeling. And the time on the clock is indicating that I’m going to finish in under 3hr 30min! No-one can wipe that smile off my face now and I can barely feel my feet touching the ground – I’m sure I’m flying to the finish line. And then its over…….I give Ian B a huge hug, I receive my finishers medal and I can’t believe I did it! Mr CJ misses getting a photo of me finishing because I came in too early!
3hr 26.40min!!!!
Afterwards I get hugs from Tesso, the Lovely Lulu, Roy, Vicki, Mr B, and Nerida. I talk briefly to Clairie and Iliketoast, Eagle, and JD. A little later on I see Plu. I keep uttering “I can’t believe I did it!” to all and sundry, because I really can’t believe it! It feels so surreal. The Lovely Lulu and Mr Lulu present me with the block of Lindt Lemon Intense dark chocolate – divine! (and it is!) And then they buy me a cappuccino. Gosh, my day can’t get any better!
We cheer Strewth through the 42.2km mark, which she completes in 4hr 05.17min, and then she continues on to complete the 50km. She is truly amazing and she was looking good. JS was running with her and looking good too. I had no doubts that they would finish the 50km and in under 5 hours.
Finally Strewth finishes the 50km – 4hr 56.11min, looking as good as when she left after completing the marathon. As well as being a very very good friend she is also my role model – she is one amazing woman. Onya Strewth! I am so proud of you – you said you’d do it and you did in your usual gutsy style!
And did I say my day couldn’t possibly get any better? Well it seems I was wrong!
First, I find out I came 2nd in my age group (woo hoo!) (Strewth also came 2nd in her age group); and then at the Marathon After Party, Wobbly Man gives me a block of KokoBlack chocolate. This chocolate is truly divine and melt-in-the-mouth bliss – Strewth and Mr B can vouch for that. I do share…sometimes! So thank you Wobbly!
The after party was a lot of fun – I really enjoyed catching up with everyone and it was so good to finally put faces to names – Cato, Courtlylove, Greybeard, TA and Gnome, Kit (finally we meet!), Owl, Tesso (thanks for your belief in me!), JD, Wobbly (of course), Robert Song, Wombat, Lucky Legs (another amazing 50km effort – an Australian record) and others. Apologies if I have left anyone out – blame it on advancing age!
Later that evening Mr CJ and I meet up with Strewth, Mr B, the Hare, Nerida, JS, Roy and Brenda for a celebratory dinner at Carlo’s. A great night and I drank my one glass of wine veeeerrrryyy slowly.
Post-marathon
Mr CJ and I headed off to the coast for a few days R&R before Easter. Note to self – do not book a unit with steps next time. There were 14 steps up to our unit – going up was fine but going down was very slow and painful. My calves had gone on strike – they were tight as. In fact, it seemed wherever we went in Tuross we were walking downhill or down steps. Not that it stopped me – after all down one set of steps was a boatshed café which sold a very nice cappuccino.
I managed to fit in a couple of walks when I wasn’t sitting at cafes drinking coffee, sitting on the rocks watching Mr CJ fish, or lying on the couch reading. Running? What’s that?!
Thank you all for the great comments - it was really lovely to read them all.
Also happy easter - I have got so much chocolate it won't belong before Fit CJ becomes Fat CJ!
Finally good luck to Run for Chocolate and Elizabeth for the Boston marathon. You go girls!
Now, on to the boring details, yet again (because I can’t believe I did it!):
Distance - 42.2km
Time taken – 3hr 26.40min
Av pace – 4.50min/km
AHR – 164; MHR – 176
Place – 238 (of 864 competing on the day)
Time at same marathon in 2005 – 3hr 54min (a 28min improvement)
Previous PB – Sydney, September 2005 – 3hr 40.11min (13min improvement)
Music played on the day (only those I can remember; it’s a bit of blur):
To start – Living on a prayer – Bon Jovi
The first couple of kms, when running with Tesso and JD – You’re the reason I’m leaving – Franz Ferdinand; In your honour – Foo Fighters; Walk away – Kelly Clarkson; Born to run – Bruce Springsteen
Somewhere in the middle of the marathon – Smells like teen spirit – Nirvana; Minority – Green Day; Twisted transistor – Korn
Catching up with Robert Song at about the 39km mark – The car song – Cat Empire
To finish – Get the party started – Pink (very appropriate).
It was a chilly morning – I wore my Cool Running singlet, crop top and cap, Linebreak cycle pants, Asics Kayano socks, gloves and my trust running companion, my ipod mini (I sound like an advertisement!). The nerves started to kick in when I arrived at the Telopea Park school for the start and saw lots of fit people milling around – why is it that everyone always looks so much fitter than yourself at these events? Instead of a warmup I made 2 trips to the toilet (“just in case”) and then went searching for Mr CJ who had my bag – he was standing in the coffee queue; I should’ve known.
Last minute strip – removing my long sleeved top, jacket and long pants, and then it was off to join the rest of the starters. I positioned myself ahead of the 3hr 45min pace group but behind the 3hr 30min group. There was very little time to stand around getting more nervous – the gun had gone off and the 30th annual Canberra marathon had started. I knew I had put the training in but a lot can happen in 42km.
The first 10km was uneventful – it wound around the parliamentary precinct affording some great views of Canberra on a typically crisp but stunning morning. Several hot air balloons hung suspended above us. Caught up with JD and then Tesso and ran with them for a little while. JD was looking very comfortable; Tesso was aiming to run for as long as she could but was anticipating pulling out at some stage due to her troublesome ITB. I could also see Clairie up ahead and that was the way it was going to stay for the entire event – she ran a 3hr 23.15min debut marathon – how awesome is that!
I managed to catch up with the 3hr 30min group and I briefly worried that maybe I was going out too hard – it was certainly faster than I had run in previous marathons. The 10km mark went by in about 47min – hmmmmm. However I was feeling comfortable so decided that it couldn’t hurt to sit with the group – if it got too hard I could always drop off a little. So I ran with Griffin for a while. My major problem early on was the drink stations – or more precisely, trying to get to the tables without being bulldozed by runners behind me and then finding my drink bottle among the many on the table. This only occurred at the first couple of drink stations – later on the volunteers would see me coming, find my drink bottle and hand it to me personally – it was so good!
I’m not sure where I managed to get ahead of the 3hr 30min group but once I had I decided to try to keep them behind me. I was still feeling comfortable and the crowds really helped. The Cool Runner cheer squad was amazing as usual – I’m sure they are the cause of many PBs because I find I always lift a notch after passing them *thanks guys*. And also big hugs to the Lovely Lulu who was out there supporting (and clutching a block of Lindt Lemon Intense chocolate!).
20km mark – my left calf had decided to tighten up so much I was worried it might cramp, and the balls of my feet were burning. Neither of these things had ever happened to me before so I’m not sure why they decided to raise their ugly heads now – but they had. So along with my testy glute, I had the Terrible Trio to deal with for the next 22km. Fortunately I had my music and I used this to zone out from the aches and pains I was experiencing. But I kept smiling – I figured if I stayed positive this could only help. I had also stuck smiley faces on my drink bottles which I collected at the designated drink stations (every 5km of the route).
The course has a 2 lap out and back loop and this is a great opportunity to see others in the race – those speedy front runners (my god, how do they run so fast for so long and so far?) to the middle of the pack runners (like moi) to the slow and steady plodders at the rear. Saw Strewth and JS looking comfortable, speedygeoff in his very important role of pacer for the 4hr group, Plu, Wobbly, Kit (looking remarkably fresh), The Hare, and many others. I caught up with Robert Song at about the 39km mark and mistakenly called him Greybeard – terribly sorry about that!
Special thanks must go to Eagle who I generally ran behind, with, and in front of, for practically the entire way. I made it my goal to try and at least keep him in sight though mind you, he was making it look so easy – he looked way too comfortable. There was a time whenever I looked around he was there (that’s when he wasn’t in front of me!).
The 37km mark of a marathon has been a bit of a problem for me in the past – I don’t know about hitting a wall; it feels more like running through mud! However I managed to avoid the 37km wall in Sydney last year so I knew it was possible to run a marathon without ‘dying’ at this mark. During my training for this marathon there were 3 or 4 long runs where I had to pick up the pace for the last 5-6km and so I decided that when I hit the 37km mark I was going to pick up the pace, just like in training. My drink bottles on the 35km and 40km drink stations contained flat Coke – a refreshing change from sports drink and the caffeine and sugar must help. That, and Espresso Gu!
Splits of the last 5km of the marathon are as follows:
* 4.47min/km
* 4.43min/km
* 4.49min/km
* 4.44min/km
* 4.56min/km
The Terrible Trio had upped the ante now but I knew I didn’t have far to go and I was not going to let the 3hr 30min group catch me up! When I saw TA filming at the side of the road not long before the 40km drink station, I yelled out that I was doing a PB – I was feeling very very happy. Poor TA probably wondered what I was on!
The longest road – I hate Telopea Park Rd. It goes on and on and on and on and on, and there are potholes to avoid. I’m sure it also rises just ever so gradually but enough to be a pain. But then I turn the corner and……
The finish - I can see the finish line about 100 or 200m down the road! What a great feeling. And the time on the clock is indicating that I’m going to finish in under 3hr 30min! No-one can wipe that smile off my face now and I can barely feel my feet touching the ground – I’m sure I’m flying to the finish line. And then its over…….I give Ian B a huge hug, I receive my finishers medal and I can’t believe I did it! Mr CJ misses getting a photo of me finishing because I came in too early!
3hr 26.40min!!!!
Afterwards I get hugs from Tesso, the Lovely Lulu, Roy, Vicki, Mr B, and Nerida. I talk briefly to Clairie and Iliketoast, Eagle, and JD. A little later on I see Plu. I keep uttering “I can’t believe I did it!” to all and sundry, because I really can’t believe it! It feels so surreal. The Lovely Lulu and Mr Lulu present me with the block of Lindt Lemon Intense dark chocolate – divine! (and it is!) And then they buy me a cappuccino. Gosh, my day can’t get any better!
We cheer Strewth through the 42.2km mark, which she completes in 4hr 05.17min, and then she continues on to complete the 50km. She is truly amazing and she was looking good. JS was running with her and looking good too. I had no doubts that they would finish the 50km and in under 5 hours.
Finally Strewth finishes the 50km – 4hr 56.11min, looking as good as when she left after completing the marathon. As well as being a very very good friend she is also my role model – she is one amazing woman. Onya Strewth! I am so proud of you – you said you’d do it and you did in your usual gutsy style!
And did I say my day couldn’t possibly get any better? Well it seems I was wrong!
First, I find out I came 2nd in my age group (woo hoo!) (Strewth also came 2nd in her age group); and then at the Marathon After Party, Wobbly Man gives me a block of KokoBlack chocolate. This chocolate is truly divine and melt-in-the-mouth bliss – Strewth and Mr B can vouch for that. I do share…sometimes! So thank you Wobbly!
The after party was a lot of fun – I really enjoyed catching up with everyone and it was so good to finally put faces to names – Cato, Courtlylove, Greybeard, TA and Gnome, Kit (finally we meet!), Owl, Tesso (thanks for your belief in me!), JD, Wobbly (of course), Robert Song, Wombat, Lucky Legs (another amazing 50km effort – an Australian record) and others. Apologies if I have left anyone out – blame it on advancing age!
Later that evening Mr CJ and I meet up with Strewth, Mr B, the Hare, Nerida, JS, Roy and Brenda for a celebratory dinner at Carlo’s. A great night and I drank my one glass of wine veeeerrrryyy slowly.
Post-marathon
Mr CJ and I headed off to the coast for a few days R&R before Easter. Note to self – do not book a unit with steps next time. There were 14 steps up to our unit – going up was fine but going down was very slow and painful. My calves had gone on strike – they were tight as. In fact, it seemed wherever we went in Tuross we were walking downhill or down steps. Not that it stopped me – after all down one set of steps was a boatshed café which sold a very nice cappuccino.
I managed to fit in a couple of walks when I wasn’t sitting at cafes drinking coffee, sitting on the rocks watching Mr CJ fish, or lying on the couch reading. Running? What’s that?!
Tuesday, April 11, 2006
Goal Achieved - One Happy CJ!
One HUGE PB!
Hi, this is Strewth! CJ has left town - off to the coast for some R & R. With no internet access she has asked me just to enter her results as there are probably a few interested CRs out there!
Marathon time: 3hours 26mins 35secs - a PB of 14mins!
Average pace per km: 4:50
Place in age group: second
CJ ran a great race and had an absolutely wonderful day in ideal conditions. She met up with lots of CRs before and after the race and had a long chat with Wobblyman at the after party. Lulu greeted her with chocolate at the finish line and Wobbly presented her with chocolate at the after party so she hasn't stopped smiling. We had a fantastic night at dinner later and she is on a great big high.
Woo hoo - one very happy CJ - calves a bit tight but feeling great and very relaxed as she's enjoying coffee by the beach. I am so proud of my awesome friend. CJ is a legend!
Hi, this is Strewth! CJ has left town - off to the coast for some R & R. With no internet access she has asked me just to enter her results as there are probably a few interested CRs out there!
Marathon time: 3hours 26mins 35secs - a PB of 14mins!
Average pace per km: 4:50
Place in age group: second
CJ ran a great race and had an absolutely wonderful day in ideal conditions. She met up with lots of CRs before and after the race and had a long chat with Wobblyman at the after party. Lulu greeted her with chocolate at the finish line and Wobbly presented her with chocolate at the after party so she hasn't stopped smiling. We had a fantastic night at dinner later and she is on a great big high.
Woo hoo - one very happy CJ - calves a bit tight but feeling great and very relaxed as she's enjoying coffee by the beach. I am so proud of my awesome friend. CJ is a legend!
Friday, April 07, 2006
TWO SLEEPS TO GO!!!...and a weather update
Canberra marathon 2005
Day 2 of carbo loading diet
This morning's session - easy run with 6 x strides
Time / weather - 6am / cold, 8*c but with wind chill felt like 4*c
Distance - 6km plus 6 x strides
Time taken - 30.59min
Av pace - 5.09min/km
AHR - 156; MHR - 198
Wore tights, short sleeved top, arm warmers, and long sleeved top along with all my normal running gear. Definitely not used to this chilly weather. Ran along cycle paths through Turner, O'Connor and Lyneham - a nice change from my usual runs around Scullin and Florey. A good run - glute didn't feel too bad, thanks to the stretching session at yoga last night.
When I got home I had a phone call from Mr CJ who was at work asking whether I'd seen a large grey rabbit in the front yard. He had seen the rabbit as he was leaving for work and was worried that cats might get it. Went out front to check and no, there was no large grey rabbit to be seen and goodness knows what I was supposed to do anyway, if there was one there. Hopefully it has bounded off back from where it came or at least found a safe place to hide.
Weather update
From the Canberra Times this morning:
"The Bureau of Metereology is predicting the cold and windy weather to stick around until Sunday when the winds should drop. But less wind means colder temperatures at night and local frosts are expected on Sunday morning.
A deep low pressure system near Tasmania was creating the cold winds. A BOM spokesperson said "It is quite unusual for this time of the season, generally it doesn't get this cold until late April. The temperature is well below the average for this time of year, which is 21*c.....It will get close to zero on Saturday night.'"
Pack your winter woollies!!!
Late edit:
Thanks for all the support - it will be a great day and you will get to hear all about it! I can hear the groans already! :-)
Just calculated that I have clocked up 1,151kms as part of my marathon training!
Thursday, April 06, 2006
Away with the fairies....
Well I was, briefly, after my lunchtime massage yesterday. However I am now well and truly back in the real world.
I have started carbo loading today
3 SLEEPS TO GO!!!!!
Yesterday's session - easy run
Time/weather - 5pm / windy, cloudy, 20*c
Distance - 9km
Time taken - 45.59min
Av pace - 5.06min/km
AHR - 151; MHR - 169
Good run. For the last 3km I felt like I was flying, such a good feeling. So there is some life in these tired legs! The long range forecast currently says "3*c-19*c for Sunday, frost then sunny". It better be warmer than today because its bloody freezing right now (11.5*c at 1.30pm).
This morning a friend gave me a Lindt Gold Bunny (dark chocolate) and an Old Gold chocolate rabbit for Easter, plus a block of Lindt dark chocolate (85%) for after the marathon. Can't wait!
I have started carbo loading today
3 SLEEPS TO GO!!!!!
Yesterday's session - easy run
Time/weather - 5pm / windy, cloudy, 20*c
Distance - 9km
Time taken - 45.59min
Av pace - 5.06min/km
AHR - 151; MHR - 169
Good run. For the last 3km I felt like I was flying, such a good feeling. So there is some life in these tired legs! The long range forecast currently says "3*c-19*c for Sunday, frost then sunny". It better be warmer than today because its bloody freezing right now (11.5*c at 1.30pm).
This morning a friend gave me a Lindt Gold Bunny (dark chocolate) and an Old Gold chocolate rabbit for Easter, plus a block of Lindt dark chocolate (85%) for after the marathon. Can't wait!
Wednesday, April 05, 2006
Bloggus Interruptus
Hi all! I am still alive. We have also moved house while our house is being gutted and renovated. *Memo to self - do not plan renovations and house moves while marathon training!*
I have well and truly tapered - so much so I feel like a slug and I'm also running like a slug ie very slowly! Last week I think I ran a total of 36km and this week so far its been 7km. I had a blood test on Monday to check my iron levels - should find out the results either today or tomorrow - fingers crossed its all normal.
Anyway, in our temporary abode we have no internet access so I'm restricted to looking and checking blogs and updating my own when I am at work. I am so far behind in what's happening out there in blogland. I am in withdrawal - first it was chocolate, now its blogging.
But the marathon is still on course and I'm looking forward to catching up with everyone and meeting some new people this weekend. Oh, and eating chocolate!
I have well and truly tapered - so much so I feel like a slug and I'm also running like a slug ie very slowly! Last week I think I ran a total of 36km and this week so far its been 7km. I had a blood test on Monday to check my iron levels - should find out the results either today or tomorrow - fingers crossed its all normal.
Anyway, in our temporary abode we have no internet access so I'm restricted to looking and checking blogs and updating my own when I am at work. I am so far behind in what's happening out there in blogland. I am in withdrawal - first it was chocolate, now its blogging.
But the marathon is still on course and I'm looking forward to catching up with everyone and meeting some new people this weekend. Oh, and eating chocolate!
Tuesday, March 28, 2006
Internal shenanigans
I feel like crap; shite; blech; blah. My digestive system has gone into riot mode and my head is alternating between sledgehammers and feeling full of fairy floss. C'mon guys - I have a marathon in 12 sleeps time, don't pull the pin on me now.
No running today - maybe tomorrow. :-(
***************************************
Looking back - CJ's Road to IM 2004
12 days to go
Week 3 of taper
Monday
Workout - Long swim
Time - 6am, Civic pool
Distance - 2km
Duration - 41min
It was very busy in the pool this morning and it felt like I was in a boxing match - very physical. However, I kept thinking this would be a very good experience for Forster so persevered. Besides I knew I only had 2km to swim so wasn't going to be in the pool for too long (compared to other weeks).
Had lunch with SW today - it was an eyeopener, particularly when it came to training distances/times. The longest she probably rode in training was 150km and her longest brick session was a total of about 5 hours (compared to my 200km and 9hr 20min respectively). Anyway I learnt a lot but also realised that I've been on the right track with food during training.
Tuesday
Workout 1 - Fartlek cycle inc 4 x 60sec efforts
Time - 5.45am, about 6*c, cold, clear, no wind
Distance - 18.7km
Duration - 48.59min
Av spd - 22.8kph
Wore leggings, vest and arm warmers in addition to my normal cycling gear. Average speed a little slow - it felt faster. No problems other than usual problems with bike seat. Got Mr CJ to change it in the afternoon to a narrower seat. Will see how that goes tomorrow. It was great not having to start at 5am!
Workout 2 - Swim session
Time - 7.20pm, Belconnen pool
Distance - 2.2km
Duration - about 45min
Session included:
500m wu
5 x 100m
3 x 200m variable pace
10 x 50m
100m cd
Feel like I'm getting a cold so took it fairly easy tonight. Had a massage this afternoon.
No running today - maybe tomorrow. :-(
***************************************
Looking back - CJ's Road to IM 2004
12 days to go
Week 3 of taper
Monday
Workout - Long swim
Time - 6am, Civic pool
Distance - 2km
Duration - 41min
It was very busy in the pool this morning and it felt like I was in a boxing match - very physical. However, I kept thinking this would be a very good experience for Forster so persevered. Besides I knew I only had 2km to swim so wasn't going to be in the pool for too long (compared to other weeks).
Had lunch with SW today - it was an eyeopener, particularly when it came to training distances/times. The longest she probably rode in training was 150km and her longest brick session was a total of about 5 hours (compared to my 200km and 9hr 20min respectively). Anyway I learnt a lot but also realised that I've been on the right track with food during training.
Tuesday
Workout 1 - Fartlek cycle inc 4 x 60sec efforts
Time - 5.45am, about 6*c, cold, clear, no wind
Distance - 18.7km
Duration - 48.59min
Av spd - 22.8kph
Wore leggings, vest and arm warmers in addition to my normal cycling gear. Average speed a little slow - it felt faster. No problems other than usual problems with bike seat. Got Mr CJ to change it in the afternoon to a narrower seat. Will see how that goes tomorrow. It was great not having to start at 5am!
Workout 2 - Swim session
Time - 7.20pm, Belconnen pool
Distance - 2.2km
Duration - about 45min
Session included:
500m wu
5 x 100m
3 x 200m variable pace
10 x 50m
100m cd
Feel like I'm getting a cold so took it fairly easy tonight. Had a massage this afternoon.
Sunday, March 26, 2006
Chasing kangaroos; seeing zebras
...as a result of going cold turkey on chocolate?!
This morning's session - long run
14 days to go!
Time/weather - 7.12am / 11*c, clear skies, beautiful morning for running
Distance - 26km
Time taken - 2hr 17.19min
Av pace - 5.16min/km
Decided to run out at Stromlo this morning as I hadn't done this for a couple of weeks and I felt the urge to do an off-road run. Mind you, partway through the run I wondered how I could've forgotten about all those hills.
It was a perfect morning for running - not too warm and no wind. I ran from Cotter Road to the cork plantation and then back along the river to the zoo and finished with part of the old Jogalong course. Along the way I came across a couple of kangaroos sitting in the middle of the road. When they saw that I wasn't stopping they bounded off down the road with me in hot pursuit - okay a slight exaggeration - with me plodding on waaaaaay behind them! Then when passing the zoo I spotted a zebra watching me with great interest - particularly as I passed him twice. Also passed a small running group labouring up a very steep nasty little hill as I was running down it - mind you, I had run up it about 10mins earlier.
Even though it was shorter by 8km compared to last week's run I was still glad to finish - this course is a lot tougher than running around Lake Burley Griffin.
Mr CJ and I met up with Strewth, Mr B, The Hare and N, and JS for lunch then we went home and I had a much-needed nana nap!
No chocolate today but came across some delicious chocolate recipes which I have put away for 'after the marathon'! These Donna Hay recipes include Orange and Chocolate Pillows (dark chocolate and ricotta cheese in gow gee wrappers and oven-baked), Grilled Chocolate Sandwiches, and Chocolate Fudge Biscuits.
Total kms for the week - 73km
********************************************
Looking back - CJ's Road to IM 2004
14 days to go
Week 2 of taper
Workout - Long run
Time - 3.45pm, overcast, breezy, about 21*c
Duration - 2hr 20.35min
Distance - about 24km
I decided to have a sleep-in today so I didn't run until later in the afternoon. I felt a little stiff in the legs about an hour into the run - it can't be the cycle yesterday, surely, as it was only 150km[!]. Otherwise, no problems. Had GU at the 1hour and 2 hour marks. I realised that in 2 weeks time that I would actually be running at that time of the day so I visualised running strongly on the day.
I am having lunch with SW tomorrow - so looking forward to it.
This morning's session - long run
14 days to go!
Time/weather - 7.12am / 11*c, clear skies, beautiful morning for running
Distance - 26km
Time taken - 2hr 17.19min
Av pace - 5.16min/km
Decided to run out at Stromlo this morning as I hadn't done this for a couple of weeks and I felt the urge to do an off-road run. Mind you, partway through the run I wondered how I could've forgotten about all those hills.
It was a perfect morning for running - not too warm and no wind. I ran from Cotter Road to the cork plantation and then back along the river to the zoo and finished with part of the old Jogalong course. Along the way I came across a couple of kangaroos sitting in the middle of the road. When they saw that I wasn't stopping they bounded off down the road with me in hot pursuit - okay a slight exaggeration - with me plodding on waaaaaay behind them! Then when passing the zoo I spotted a zebra watching me with great interest - particularly as I passed him twice. Also passed a small running group labouring up a very steep nasty little hill as I was running down it - mind you, I had run up it about 10mins earlier.
Even though it was shorter by 8km compared to last week's run I was still glad to finish - this course is a lot tougher than running around Lake Burley Griffin.
Mr CJ and I met up with Strewth, Mr B, The Hare and N, and JS for lunch then we went home and I had a much-needed nana nap!
No chocolate today but came across some delicious chocolate recipes which I have put away for 'after the marathon'! These Donna Hay recipes include Orange and Chocolate Pillows (dark chocolate and ricotta cheese in gow gee wrappers and oven-baked), Grilled Chocolate Sandwiches, and Chocolate Fudge Biscuits.
Total kms for the week - 73km
********************************************
Looking back - CJ's Road to IM 2004
14 days to go
Week 2 of taper
Workout - Long run
Time - 3.45pm, overcast, breezy, about 21*c
Duration - 2hr 20.35min
Distance - about 24km
I decided to have a sleep-in today so I didn't run until later in the afternoon. I felt a little stiff in the legs about an hour into the run - it can't be the cycle yesterday, surely, as it was only 150km[!]. Otherwise, no problems. Had GU at the 1hour and 2 hour marks. I realised that in 2 weeks time that I would actually be running at that time of the day so I visualised running strongly on the day.
I am having lunch with SW tomorrow - so looking forward to it.
Saturday, March 25, 2006
Tempo time
15 sleeps to go!
This afternoon's session - tempo run inc 2 x 10mins tempo (3min RI)
Time/weather - 4.57pm / 21*c, sunny, breezy
Distance - 11km
Time taken - 54.51min
Av pace - 4.59min/km
Av pace per km for tempo intervals: 4.24 / 4.21min
AHR - 156; MHR - 185
Slept in this morning and in the end it was only someone nagging in my ear (hmmm Mr CJ) about everything we were supposed to do today that finally got me out of bed. Spent the morning at tile shops looking at, pricing and selecting tiles for the bathroom and kitchen. Spent the afternoon trawling supermarkets and chocolate shops ogling, but not buying, chocolate (well, okay, maybe an exaggeration - not the entire afternoon!). Bought myself a skirt from Colorado to compensate! ;-) After reading comments to yesterday's entry I have decided on a personal challenge: from now to the marathon I will not eat any chocolate - it will taste that much better after the marathon!
But I digress...back to running. A good session this afternoon - 2 x 10min tempo intervals which were hard but also comfortable, if that makes any sense. Had downloaded some new music to run to:
Coming Undone - Korn
Spare Me The Details - The Offspring
Believe Me - Fort Minor
and some golden oldies:
Nutbush City Limits - Tina Turner
Born to Run - Bruce Springsteen
Girls Just Wanna Have Fun - Cyndi Lauper
Tomorrow:
(am) 26km long run
*******************************************
Looking back - CJ's Road to IM 2004
15 days to go
Week 2 of taper
Workout - long cycle
Time - 4.40am, cold and foggy to start with but then clear skies and warm
Distance - 150km
Duration - 6hr 21.55min
Av spd - 23.6kph
It was very foggy out Gold Creek way to Nanima Rd but it cleared up after that. Uncomfortable on bike seat as usual so no changes there. Saw a few cyclists, mainly as they passed me - Sarah Fien was one of them. I didn't stop at the bus stop but kept on going. It was ideal weather for cycling as there was no wind. It would be great if Forster was like that.
Had coffee and fruit cake at H and Mr T's place in the afternoon.
This afternoon's session - tempo run inc 2 x 10mins tempo (3min RI)
Time/weather - 4.57pm / 21*c, sunny, breezy
Distance - 11km
Time taken - 54.51min
Av pace - 4.59min/km
Av pace per km for tempo intervals: 4.24 / 4.21min
AHR - 156; MHR - 185
Slept in this morning and in the end it was only someone nagging in my ear (hmmm Mr CJ) about everything we were supposed to do today that finally got me out of bed. Spent the morning at tile shops looking at, pricing and selecting tiles for the bathroom and kitchen. Spent the afternoon trawling supermarkets and chocolate shops ogling, but not buying, chocolate (well, okay, maybe an exaggeration - not the entire afternoon!). Bought myself a skirt from Colorado to compensate! ;-) After reading comments to yesterday's entry I have decided on a personal challenge: from now to the marathon I will not eat any chocolate - it will taste that much better after the marathon!
But I digress...back to running. A good session this afternoon - 2 x 10min tempo intervals which were hard but also comfortable, if that makes any sense. Had downloaded some new music to run to:
Coming Undone - Korn
Spare Me The Details - The Offspring
Believe Me - Fort Minor
and some golden oldies:
Nutbush City Limits - Tina Turner
Born to Run - Bruce Springsteen
Girls Just Wanna Have Fun - Cyndi Lauper
Tomorrow:
(am) 26km long run
*******************************************
Looking back - CJ's Road to IM 2004
15 days to go
Week 2 of taper
Workout - long cycle
Time - 4.40am, cold and foggy to start with but then clear skies and warm
Distance - 150km
Duration - 6hr 21.55min
Av spd - 23.6kph
It was very foggy out Gold Creek way to Nanima Rd but it cleared up after that. Uncomfortable on bike seat as usual so no changes there. Saw a few cyclists, mainly as they passed me - Sarah Fien was one of them. I didn't stop at the bus stop but kept on going. It was ideal weather for cycling as there was no wind. It would be great if Forster was like that.
Had coffee and fruit cake at H and Mr T's place in the afternoon.
Friday, March 24, 2006
No ifs or buts.....
This morning's session - easy run
Time/weather - 5.56am / 12*c
Distance - 8.3km
Time taken - 48.38min
Av pace - 5.50min/km
AHR - 158
Familiar scenario - up at 5am, make a coffee, grab the paper and head back to bed. The difference though is that at 5.45am I got dressed in my running gear (tights, arm warmers, running shirt, shoes, etc) and headed out the door; no excuses.
It was a slow run but as it was meant to be an easy run I didn't worry about my speed. However, looking at my average heart rate after the run it did seem to be a bit on the high side considering my slow pace. So I've decided to sleep in tomorrow morning and run in the afternoon.
Another thing - I have this constant craving for chocolate at the moment which I have so far managed to resist but for how long?!
Tomorrow:
(pm) 11km tempo run inc 2 x 10min tempo (3min RI)
Time/weather - 5.56am / 12*c
Distance - 8.3km
Time taken - 48.38min
Av pace - 5.50min/km
AHR - 158
Familiar scenario - up at 5am, make a coffee, grab the paper and head back to bed. The difference though is that at 5.45am I got dressed in my running gear (tights, arm warmers, running shirt, shoes, etc) and headed out the door; no excuses.
It was a slow run but as it was meant to be an easy run I didn't worry about my speed. However, looking at my average heart rate after the run it did seem to be a bit on the high side considering my slow pace. So I've decided to sleep in tomorrow morning and run in the afternoon.
Another thing - I have this constant craving for chocolate at the moment which I have so far managed to resist but for how long?!
Tomorrow:
(pm) 11km tempo run inc 2 x 10min tempo (3min RI)
Thursday, March 23, 2006
Kicking butt....mine
Today's session - Anaerobic session inc 4 x 4min efforts (2min RI)
Time / weather - 5.45pm / 22*c, windy, sunny
Distance - 12km
Time taken - 1hr 46sec
Av pace - 5.02min/km
AHR - 157; MHR - 177
Splits:
5km warm up - av pace - 5.16min/km
4min efforts - av pace - 4.16/4.22/4.42/4.26
2.05km cool down - av pace - 5.06min/km
Same routine this morning - its starting to feel like Groundhog Day! Woke up at 5am, made a coffee, went back to bed, decided to miss yoga tonight and run instead, and then dozed off.
So this afternoon I decided to put some effort into the session so I didn't feel like a complete loser. Also I had been out for breakfast with friends and had pancakes, and then went out for lunch with friends and had Thai. I needed to run!
The first 5km felt surprisingly okay considering this is usually when I experience those 'ugh' kilometres until I warm up. Not today but I certainly didn't feel like I was running fast. When it came the 4min efforts I took off but ran the first 2 efforts in a controlled fashion. Not so with the 3rd 4min effort - I felt like I was all over the place and it showed in the split time - this one was slower at 4.42min/km. The final effort I again I made sure I ran solidly and I felt much more comfortable though did have to have a teensy walk break once I had finished that interval. The last couple of kms home I felt like I was really plodding so was surprised to see that my average was just over 5min/km.
So a pretty good workout. Must have been the thought of Lulu standing at the finish of the marathon with that block of Lindt chocolate and coffee that motivated me ;-)
For those who asked what a Magnum icecream was - its creamy vanilla icecream covered in smooth, rich, thick Belgian chocolate and its to die for. Mind you, at almost 300 calories I can really only justify one after a loooong run.
Tomorrow:
(am) Easy 8km run
**********************************************************
Looking back - CJ's Long Long long Road to IM 2004
17 days to go
Week 2 of taper
Workout - Swim inc pyramids
Time - 7pm, Belconnen pool
Distance - 3.4km
Duration - 77min
I seemed to lose my balance a lot tonight and was buffeted around in the lane. I have problems swimming in the outside lanes of this pool for that reason. There were no other problems with the swim - the grumpy shoulder felt fine. I tried to swim the second 50m of each 100m set faster for the final 5 x 100m. I probably wasn't pulling through as much as I should've been.
I have been in contact with SW who did the IM for the last 2 years. We are having lunch next Monday so I can quiz her about the IM - looking forward to it.
Time / weather - 5.45pm / 22*c, windy, sunny
Distance - 12km
Time taken - 1hr 46sec
Av pace - 5.02min/km
AHR - 157; MHR - 177
Splits:
5km warm up - av pace - 5.16min/km
4min efforts - av pace - 4.16/4.22/4.42/4.26
2.05km cool down - av pace - 5.06min/km
Same routine this morning - its starting to feel like Groundhog Day! Woke up at 5am, made a coffee, went back to bed, decided to miss yoga tonight and run instead, and then dozed off.
So this afternoon I decided to put some effort into the session so I didn't feel like a complete loser. Also I had been out for breakfast with friends and had pancakes, and then went out for lunch with friends and had Thai. I needed to run!
The first 5km felt surprisingly okay considering this is usually when I experience those 'ugh' kilometres until I warm up. Not today but I certainly didn't feel like I was running fast. When it came the 4min efforts I took off but ran the first 2 efforts in a controlled fashion. Not so with the 3rd 4min effort - I felt like I was all over the place and it showed in the split time - this one was slower at 4.42min/km. The final effort I again I made sure I ran solidly and I felt much more comfortable though did have to have a teensy walk break once I had finished that interval. The last couple of kms home I felt like I was really plodding so was surprised to see that my average was just over 5min/km.
So a pretty good workout. Must have been the thought of Lulu standing at the finish of the marathon with that block of Lindt chocolate and coffee that motivated me ;-)
For those who asked what a Magnum icecream was - its creamy vanilla icecream covered in smooth, rich, thick Belgian chocolate and its to die for. Mind you, at almost 300 calories I can really only justify one after a loooong run.
Tomorrow:
(am) Easy 8km run
**********************************************************
Looking back - CJ's Long Long long Road to IM 2004
17 days to go
Week 2 of taper
Workout - Swim inc pyramids
Time - 7pm, Belconnen pool
Distance - 3.4km
Duration - 77min
I seemed to lose my balance a lot tonight and was buffeted around in the lane. I have problems swimming in the outside lanes of this pool for that reason. There were no other problems with the swim - the grumpy shoulder felt fine. I tried to swim the second 50m of each 100m set faster for the final 5 x 100m. I probably wasn't pulling through as much as I should've been.
I have been in contact with SW who did the IM for the last 2 years. We are having lunch next Monday so I can quiz her about the IM - looking forward to it.
Wednesday, March 22, 2006
Desperately searching for the 'on' switch
Marathon training update - week 16 of 18 (getting closer!)
Taper Period
Focus - race preparation
Week 1 of taper - approx 75% of biggest week
Today's session - medium long run
Time / weather - 5pm / 21*c, overcast, bit of a breeze
Distance - 16km
Time taken - 1hr 25.46min
Av pace - 5.22min/km
AHR - 148; MHR - 172
I have to confess that my motivation levels are pretty much rock bottom at the moment so thank goodness for tapers! I haven't run since Sunday. Every morning this week I have got up at 5am, made a coffee, gone back to bed and convinced myself that I can run later that day (which never eventuated yesterday) or later in the week (was supposed to have my other rest day on Friday however I ended up having rest days Monday and Tuesday). Is this a good thing 3 weeks out from the marathon? I don't know, but I am desperately looking for that elusive 'on' switch, that little spark that will fire me up once again.
I did run this afternoon - I ran out of excuses (no pun intended!). After the first few 'ugh' kilometres I managed to cruise along. There were lots of people out running and it got me wondering how many of them may be training for the marathon, like moi. Close to home and I could see a dog sprinting towards me at warp speed - what to do as he certainly didn't look like he was going to slow down. I stopped and braced myself for the impact but somehow he managed to pull up right in front of me and then started jumping up, tail wagging. This was one seriously happy dog! The owner came jogging over feeling very embarrassed and managed to restrain his dog, apologising profusely, concerned that this may have affected my time!
Tomorrow (sometime):
12km anaerobic threshold run inc 4 x 4mins (2min RI)
*****************************************
Looking back - CJ's Road to IM 2004
18 days to go
Week 2 of taper
Monday
Workout 1 - Swim session, non-stop distance
Time - 10am, Belconnen pool
Distance - 3km
Duration - 1hr 5mins
A good swim - felt comfortable. No problems with grumpy shoulder. I really noticed the difference in speed if I concentrated on my pull stroke.
Workout 2 - Medium run to Lake Ginninderra and return
Time - 5pm, about 25*c, breezy, warm
Duration - 1hr
Distance - approx 10km
Slow run - legs still tight from half marathon.
Tuesday
Workout 1 - Cycle - fartlek inc 8 x 60sec efforts
Time - 5am, 12*c, no wind
Distance - 34km
Duration - 1hr 23.34min
Av spd - 24.5kph
Did the 60sec efforts today as I was riding by myself. These were hard work especially as my legs are still a little stiff and tired post-half marathon on Sunday. However I rode this circuit quicker than last week - by 6mins.
Workout 2 - Swim session inc pyramids and variable pace
Time - 7pm, Belconnen pool
Distance - 3.4km
Duration - 74min
A good swim - felt fresh. I got through the session with no problems. I'm happy with my stroke and I didn't feel tired at the end. I quite like tapering!
Wednesday
Workout - Brick session - long cycle/run
Time - 4.30am, Overcast, no wind while in town but the wind had picked up at Murrumbateman
Cycle distance - 128.4km
Cycle duration - 5hr 26.11min
Av spd - 23.6kph
Run duration - 1hr 41.47min
Not cold this morning but it seemed to be dark for a lot longer. I did the Haydon Dve loop x 2 and the Coulter Dve loop before leaving town. I rode to the bus sop at Murrumbateman Rd but I didn't stop this time. Suffered discomfort on the seat as per usual. I ate 1 jam sandwich, 2 fruit sticks and a handful of raisins. Drank 1 bottle of sports drink and 1 bottle of water.
The start of the run felt awful - my whole body ached and I had some pain underneath the toes on my left foot - this did improve. I had 1 GU sachet before the run and 1 hour into the run. Also had 1 bottle of sports drink and half a bottle of water.
Taper Period
Focus - race preparation
Week 1 of taper - approx 75% of biggest week
Today's session - medium long run
Time / weather - 5pm / 21*c, overcast, bit of a breeze
Distance - 16km
Time taken - 1hr 25.46min
Av pace - 5.22min/km
AHR - 148; MHR - 172
I have to confess that my motivation levels are pretty much rock bottom at the moment so thank goodness for tapers! I haven't run since Sunday. Every morning this week I have got up at 5am, made a coffee, gone back to bed and convinced myself that I can run later that day (which never eventuated yesterday) or later in the week (was supposed to have my other rest day on Friday however I ended up having rest days Monday and Tuesday). Is this a good thing 3 weeks out from the marathon? I don't know, but I am desperately looking for that elusive 'on' switch, that little spark that will fire me up once again.
I did run this afternoon - I ran out of excuses (no pun intended!). After the first few 'ugh' kilometres I managed to cruise along. There were lots of people out running and it got me wondering how many of them may be training for the marathon, like moi. Close to home and I could see a dog sprinting towards me at warp speed - what to do as he certainly didn't look like he was going to slow down. I stopped and braced myself for the impact but somehow he managed to pull up right in front of me and then started jumping up, tail wagging. This was one seriously happy dog! The owner came jogging over feeling very embarrassed and managed to restrain his dog, apologising profusely, concerned that this may have affected my time!
Tomorrow (sometime):
12km anaerobic threshold run inc 4 x 4mins (2min RI)
*****************************************
Looking back - CJ's Road to IM 2004
18 days to go
Week 2 of taper
Monday
Workout 1 - Swim session, non-stop distance
Time - 10am, Belconnen pool
Distance - 3km
Duration - 1hr 5mins
A good swim - felt comfortable. No problems with grumpy shoulder. I really noticed the difference in speed if I concentrated on my pull stroke.
Workout 2 - Medium run to Lake Ginninderra and return
Time - 5pm, about 25*c, breezy, warm
Duration - 1hr
Distance - approx 10km
Slow run - legs still tight from half marathon.
Tuesday
Workout 1 - Cycle - fartlek inc 8 x 60sec efforts
Time - 5am, 12*c, no wind
Distance - 34km
Duration - 1hr 23.34min
Av spd - 24.5kph
Did the 60sec efforts today as I was riding by myself. These were hard work especially as my legs are still a little stiff and tired post-half marathon on Sunday. However I rode this circuit quicker than last week - by 6mins.
Workout 2 - Swim session inc pyramids and variable pace
Time - 7pm, Belconnen pool
Distance - 3.4km
Duration - 74min
A good swim - felt fresh. I got through the session with no problems. I'm happy with my stroke and I didn't feel tired at the end. I quite like tapering!
Wednesday
Workout - Brick session - long cycle/run
Time - 4.30am, Overcast, no wind while in town but the wind had picked up at Murrumbateman
Cycle distance - 128.4km
Cycle duration - 5hr 26.11min
Av spd - 23.6kph
Run duration - 1hr 41.47min
Not cold this morning but it seemed to be dark for a lot longer. I did the Haydon Dve loop x 2 and the Coulter Dve loop before leaving town. I rode to the bus sop at Murrumbateman Rd but I didn't stop this time. Suffered discomfort on the seat as per usual. I ate 1 jam sandwich, 2 fruit sticks and a handful of raisins. Drank 1 bottle of sports drink and 1 bottle of water.
The start of the run felt awful - my whole body ached and I had some pain underneath the toes on my left foot - this did improve. I had 1 GU sachet before the run and 1 hour into the run. Also had 1 bottle of sports drink and half a bottle of water.
Sunday, March 19, 2006
Last looooong run - hurray!
Ballons over Lake Burley Griffin
This morning's session - long run with last 6km at steady (4.44 - 4.52min/km) pace
Time / weather - 7.18am / 15*c to start; 19*c when finished, very still, overcast
Distance - 34km
Time taken - 2hr 56.04min
Av pace - 5.10min/km
AHR - 152
I felt really unmotivated to run long this morning and so it took me forever to get out the door. I was up at 5am to have toast, honey and banana but it was well and truly after 7am by the time I started running. There were lots of hot air balloons in the sky over the lake and Parliament House this morning - it looked really amazing seeing them all suspended in the sky....I took a photo with my phone so apologies for the quality. Ok, wasted enough time - time to run..slowly, slowly. Passed Strewth and the Hare plus some other guys running in the opposite direction all looking strong and fast. I plodded on.
Started counting down the kilometres and I hadn't even run 10km at this point. It was not looking good. However, I was starting to feel more comfortable. Passed Mr B and his female running companions plus dog running in the opposite direction. It was not long after this that I started feeling like I might just be able to run the 34km - I had also an Espresso GU at this point.
Stopped for a toilet/drinks/GU stop at the 21km mark - back at the ferry terminal where I had parked my car. Then it was off for the last 13km. My R glute was feeling quite sore but its something I can run through so I persevered - there were times when I felt really good and periods when I felt really tired. And this was before the last 6km when I had to pick up the pace.
Surprisingly I did manage to pick up the pace - god knows how. Again there were times when I felt great and was cruising along and other times when I just wanted to slow to a gentle jog.
Kilometre times for the last 6km:
1 - 4.43
2 - 4.46
3 - 4.41
4 - 4.45
5 - 4.39
6 - 4.46
Finally it was all over. That's my last 34km run - next week the long run is 26km.
After a shower and change of clothes it was off to lunch at Black Pepper with Strewth, Mr B, the Hare and N. Then later today I had a Magnum icecream - bliss! This is what marathon training is all about!
Tomorrow:
Rest Day - yay! I can sleep in!
Total kms for the week:
89km
*********************************************
Looking back - CJ's looooong Road to IM
21 days to go
Week 1 of taper
Workout - half marathon
Time - 7.30am / no wind
Distance - 21.1km
Time taken - 1hr 45.41min
I didn't have a plan of how I was going to run the half - I thought I'd just wait and see. One thing I was definite about and that was as it was only 3 weeks to IM I was not going to be silly.
My legs, particularly my quads, felt quite stiff and unresponsive and it probably wasn't until the halfway mark before I felt like I was running ok.
I stopped at all the drink stations, except the last one, for water. I had GU at the halfway mark. I felt strong on the return trip - was passing runners all the way. I have run quicker in previous years but then I hadn't cycled 160km the day before either and I was still experiencing some residual tiredness. I won a barrel draw prize - a marathon entry which I gave to Ruth, and a $25 Runners Shop gift voucher.
Saturday, March 18, 2006
Short and sweet
..and no, I'm not talking about me! ;-)
This morning's session - steady run with 6 x strides
Time / weather - 7am / 11*c, chilly
Distance - 8km
Time taken - 37.54min
Av pace - 4.44min/km
AHR - 154; MHR - 175
Experiencing writer's block so this will be brief!
Kilometre rate:
1 - 5.11
2 - 5.03
3 - 4.59
4 - 4.36
5 - 4.35
6 - 4.18
7 - 4.33
8 - 4.34
Encouraging to see I have some speed back in these tired old legs!
Tomorrow:
(am) 34km run inc last 6km steady pace
*****************************************
Looking back - CJ's Never-Ending Road to IM
22 days to go
Week 1 of taper
Workout - Long cycle, via Nanima Rd and Murrumbateman Rd
Time - 4.30am; v cold to start with; little to no wind
Distance - 160km
Duration - 7hr 2.14min
Av spd - 22.7kph
I was uncomfortable on my bike right from the start today. I was also lacking a little in motivation so I broke my ride up into 'legs', such as each loop (I did Haydon Dve loop x 2 followed by the Coulter Dve loop x 1); then from home out to Barton Highway; etc. I mentally ticked off each leg as I completed them, along with a "yay!" and pumped my fist in the air - anyone following me would've thought I'd gone mad! Anyway it seemed to help. The weather was perfect with very little breeze - usually I'm battling a stiff headwind at some stage.
I was very tired this afternoon. When we were having a coffee at the Mall I could've so easily fallen asleep at the table. I had a 2hr 'nap' later today.
This morning's session - steady run with 6 x strides
Time / weather - 7am / 11*c, chilly
Distance - 8km
Time taken - 37.54min
Av pace - 4.44min/km
AHR - 154; MHR - 175
Experiencing writer's block so this will be brief!
Kilometre rate:
1 - 5.11
2 - 5.03
3 - 4.59
4 - 4.36
5 - 4.35
6 - 4.18
7 - 4.33
8 - 4.34
Encouraging to see I have some speed back in these tired old legs!
Tomorrow:
(am) 34km run inc last 6km steady pace
*****************************************
Looking back - CJ's Never-Ending Road to IM
22 days to go
Week 1 of taper
Workout - Long cycle, via Nanima Rd and Murrumbateman Rd
Time - 4.30am; v cold to start with; little to no wind
Distance - 160km
Duration - 7hr 2.14min
Av spd - 22.7kph
I was uncomfortable on my bike right from the start today. I was also lacking a little in motivation so I broke my ride up into 'legs', such as each loop (I did Haydon Dve loop x 2 followed by the Coulter Dve loop x 1); then from home out to Barton Highway; etc. I mentally ticked off each leg as I completed them, along with a "yay!" and pumped my fist in the air - anyone following me would've thought I'd gone mad! Anyway it seemed to help. The weather was perfect with very little breeze - usually I'm battling a stiff headwind at some stage.
I was very tired this afternoon. When we were having a coffee at the Mall I could've so easily fallen asleep at the table. I had a 2hr 'nap' later today.
Friday, March 17, 2006
Found - 1 pair of sunnies!
Yep - it seems that apparently they were still on my head when I got home but when I pulled the soggy cap off my head the sunnies went flying into the garden! Doh!!!
As I'm sitting here typing there are men making one helluva racket up on our roof - they are doing the roof structure on the extension (....when I started this entry before work this morning. However it is now evening and I'm having all sorts of problems trying to publish the damn thing). We will be moving out in a fortnight's time to a place in Turner where we'll live for the next 3-4 months while the renovations happen, so its busy, busy, busy here at the moment.
This morning's session - tempo run
Time/weather - 6am / about 7*c (a bit chilly)
Distance - 14km
Time taken - 1hr 16.10min
Av pace - 5.26min
AHR - 146
Tempo session inc 5 x 4min efforts (2min RI):
Av km rate - 4.58 / 4.50 / 4.58 / 4.46 / 4.35min
Good run - it was chilly and I wore a short sleeved running top and a long sleeved one as well. Must look at the tempo program on the Garmin though - I think its set at too fast a pace for the warm up and cool down sections of the run. I cannot go from bed to 5min/km just like that - it took me at least 5km to get going this morning.
Other than the slow start it was a good run with no major problems - yay!
Tomorrow:
8km steady run with 6 x strides
Sunday:
34km run with last 6km run at steady (ie 5min/km) pace
************************************
Looking back - CJ's Long and Tortuous Road to IM 2004
23 days to go
Week 1 of taper
Wednesday's workout - Brick session: long cycle/run
Time - 4.30am / no wind, it started to clear but then clouded over again
Cycle distance - 150.4km
Cycle duration - 6hr 26.15min
Av spd - 23.3kph
Run duration - 1 hr 42.40min
It was a good session. It was perfect cycling conditions today - very little wind, which made for a pleasant ride. No problems. Even the seat pain didn't seem as bad today!
My run was interrupted by calls to my mobile to and from Forster (site of IM) re accommodation. Because I was out running and decisions had to be made immediately and not wait until I got back to the house, I wrote contact numbers in the sand with a stick! Anyone going past must've wondered what on earth I was doing! However, I now have accommodation - a 2 bedroom unit right in the town, which is great. The run was comfortable - there was a slight breeze blowing so it wasn't too hot - about 22*c.
"I have accommodation - hallelujah!!!!"
Thursday workout - Swim session - pyramids
Time - 7pm, Belconnen pool
Distance - 3.6km
Duration - 1hr 23mins
Another comfortable session tonight - no problems with my grumpy shoulder. I thought I would be tired but it didn't affect my swimming.
Yay - I have accommodation (believe me, this has been quite a saga and I was getting a bit worried that I would be camping in a tent!)
As I'm sitting here typing there are men making one helluva racket up on our roof - they are doing the roof structure on the extension (....when I started this entry before work this morning. However it is now evening and I'm having all sorts of problems trying to publish the damn thing). We will be moving out in a fortnight's time to a place in Turner where we'll live for the next 3-4 months while the renovations happen, so its busy, busy, busy here at the moment.
This morning's session - tempo run
Time/weather - 6am / about 7*c (a bit chilly)
Distance - 14km
Time taken - 1hr 16.10min
Av pace - 5.26min
AHR - 146
Tempo session inc 5 x 4min efforts (2min RI):
Av km rate - 4.58 / 4.50 / 4.58 / 4.46 / 4.35min
Good run - it was chilly and I wore a short sleeved running top and a long sleeved one as well. Must look at the tempo program on the Garmin though - I think its set at too fast a pace for the warm up and cool down sections of the run. I cannot go from bed to 5min/km just like that - it took me at least 5km to get going this morning.
Other than the slow start it was a good run with no major problems - yay!
Tomorrow:
8km steady run with 6 x strides
Sunday:
34km run with last 6km run at steady (ie 5min/km) pace
************************************
Looking back - CJ's Long and Tortuous Road to IM 2004
23 days to go
Week 1 of taper
Wednesday's workout - Brick session: long cycle/run
Time - 4.30am / no wind, it started to clear but then clouded over again
Cycle distance - 150.4km
Cycle duration - 6hr 26.15min
Av spd - 23.3kph
Run duration - 1 hr 42.40min
It was a good session. It was perfect cycling conditions today - very little wind, which made for a pleasant ride. No problems. Even the seat pain didn't seem as bad today!
My run was interrupted by calls to my mobile to and from Forster (site of IM) re accommodation. Because I was out running and decisions had to be made immediately and not wait until I got back to the house, I wrote contact numbers in the sand with a stick! Anyone going past must've wondered what on earth I was doing! However, I now have accommodation - a 2 bedroom unit right in the town, which is great. The run was comfortable - there was a slight breeze blowing so it wasn't too hot - about 22*c.
"I have accommodation - hallelujah!!!!"
Thursday workout - Swim session - pyramids
Time - 7pm, Belconnen pool
Distance - 3.6km
Duration - 1hr 23mins
Another comfortable session tonight - no problems with my grumpy shoulder. I thought I would be tired but it didn't affect my swimming.
Yay - I have accommodation (believe me, this has been quite a saga and I was getting a bit worried that I would be camping in a tent!)
Thursday, March 16, 2006
Soggy socks
Session - medium long run
Time / weather - 5pm / 27*c when I started, 19*c when I finished; thunderstorm from the 15km mark
Distance - 21km
Time taken - 1hr 53.41min
Av pace - 5.25min/km
A much better run - while I still felt tired I didn't feel like I was plodding along. The black clouds were gathering which probably spurred me on as well but at the 15km mark the rain pelted down, and the thunder and lightning show began. The rain was so heavy at times that I couldn't see very far in front of me and much of the cycle path was covered with puddles of water. I was soaked and my socks and shoes were absolutely saturated - I was squelching as I ran. I was worried about my ipod though it is encased in neoprene and plastic and this protected it sufficiently. However I should have been more concerned about my sunnies - I had sat these on top of my cap as the rain pelted down - there really wasn't much need for them. When I got home I discovered that I no longer had my sunnies - damn. So someone out there will score well today - a good pair of sunnies lying somewhere along the cycle path. I did retrace my steps for a short way but the weather really discouraged me from continuing, besides I was getting very hungry.
Time / weather - 5pm / 27*c when I started, 19*c when I finished; thunderstorm from the 15km mark
Distance - 21km
Time taken - 1hr 53.41min
Av pace - 5.25min/km
A much better run - while I still felt tired I didn't feel like I was plodding along. The black clouds were gathering which probably spurred me on as well but at the 15km mark the rain pelted down, and the thunder and lightning show began. The rain was so heavy at times that I couldn't see very far in front of me and much of the cycle path was covered with puddles of water. I was soaked and my socks and shoes were absolutely saturated - I was squelching as I ran. I was worried about my ipod though it is encased in neoprene and plastic and this protected it sufficiently. However I should have been more concerned about my sunnies - I had sat these on top of my cap as the rain pelted down - there really wasn't much need for them. When I got home I discovered that I no longer had my sunnies - damn. So someone out there will score well today - a good pair of sunnies lying somewhere along the cycle path. I did retrace my steps for a short way but the weather really discouraged me from continuing, besides I was getting very hungry.
Tuesday, March 14, 2006
Plodding along
Marathon training update - Week 15 of 18 (yep, its that close!)
Today's session - easy run
Time / weather - 5.50pm / 21*c, overcast, breezy
Distance - a loooong 12km
Time taken - a slooooow 1hr 7.10min
Av pace - 5.36min/km
AHR - 139; MHR - 150
It was a wise decision not to run the Cross Country 5km event this afternoon but do a gentle 12km recovery run because I couldn't have run any faster if I tried. In fact, when I started running it was so embarrassingly slow and close to 6min/kms! Everything ached though mind you I had had a massage earlier today - bliss!
It was about the 5km mark that I felt that I was running comfortably and didn't have the constant nagging little voice in my head encouraging me to stop, give up and go home. But gosh, I was tempted!
Q and A's
robert asked whether the discrepancy in distance was due to an inaccurate course or the Garmin. I have to admit its the latter as the half marathon course is a certified accurate course. I'm also hoping the weather will be cooler for the marathon - and it most likely will be given its still another 3 and a bit weeks away. Fingers crossed!
A few of you asked whether I got any bling for winning my age group - I received a medal featuring a redback spider(!) - the race is organised by the Weston Creek redbacks athletics club. I also received a voucher from the Runners Shop so will be indulging in some retail therapy very shortly - probably another pair of Asics GT shoes.
Hows my recovery? Well, I'm feeling tired and my legs are a little stiff, mainly in the quads and I have some tender spots in my calves but on the whole I feel pretty good. But the mere thought of getting out of bed before the sun rises to go running just does not appeal to me at the moment so it will be afternoon running this week!
And finally, thanks for the lovely comments :-)
Tomorrow:
(pm) 20km medium long run
**************************************
Looking back - Road to IM 2004
26 days to go
Week 1 of taper
Monday
Workout 1 - Long swim
Time - 6am, Civic pool
Distance - 3.2km
Duration - 1hr 10min
Good swim - felt strong. No problems.
Workout 2 - Medium run, Nth Lyneham
Time - 6pm, 29*c
Distance - about 17km
Duration - 1hr 53.23min
I was tired to start with and the hill was hard. However, I gradually improved and the hill didn't seem so bad from the 3rd lap on. On the 4th lap I was able to get into a steady rhythm and felt good.
Tuesday
Workout 1 - Fartlek cycle
Time - 5am, no wind; H joined me
Distance - 33.3km
Duration - 1hr 29min
Av spd - 22.4kph
My legs felt heavy from running the previous evening. I felt as though I worked harder having H there but my average speed doesn't show that. Cycling is just hard work and I don't seem to improve.
Workout 2 - Swim session
Time - 6.53pm; Belconnen pool
Distance - 3.6km
Duration - 1hr 22min
I seemed to be swimming all over the lane tonight - my balance wasn't crash hot.
Today's session - easy run
Time / weather - 5.50pm / 21*c, overcast, breezy
Distance - a loooong 12km
Time taken - a slooooow 1hr 7.10min
Av pace - 5.36min/km
AHR - 139; MHR - 150
It was a wise decision not to run the Cross Country 5km event this afternoon but do a gentle 12km recovery run because I couldn't have run any faster if I tried. In fact, when I started running it was so embarrassingly slow and close to 6min/kms! Everything ached though mind you I had had a massage earlier today - bliss!
It was about the 5km mark that I felt that I was running comfortably and didn't have the constant nagging little voice in my head encouraging me to stop, give up and go home. But gosh, I was tempted!
Q and A's
robert asked whether the discrepancy in distance was due to an inaccurate course or the Garmin. I have to admit its the latter as the half marathon course is a certified accurate course. I'm also hoping the weather will be cooler for the marathon - and it most likely will be given its still another 3 and a bit weeks away. Fingers crossed!
A few of you asked whether I got any bling for winning my age group - I received a medal featuring a redback spider(!) - the race is organised by the Weston Creek redbacks athletics club. I also received a voucher from the Runners Shop so will be indulging in some retail therapy very shortly - probably another pair of Asics GT shoes.
Hows my recovery? Well, I'm feeling tired and my legs are a little stiff, mainly in the quads and I have some tender spots in my calves but on the whole I feel pretty good. But the mere thought of getting out of bed before the sun rises to go running just does not appeal to me at the moment so it will be afternoon running this week!
And finally, thanks for the lovely comments :-)
Tomorrow:
(pm) 20km medium long run
**************************************
Looking back - Road to IM 2004
26 days to go
Week 1 of taper
Monday
Workout 1 - Long swim
Time - 6am, Civic pool
Distance - 3.2km
Duration - 1hr 10min
Good swim - felt strong. No problems.
Workout 2 - Medium run, Nth Lyneham
Time - 6pm, 29*c
Distance - about 17km
Duration - 1hr 53.23min
I was tired to start with and the hill was hard. However, I gradually improved and the hill didn't seem so bad from the 3rd lap on. On the 4th lap I was able to get into a steady rhythm and felt good.
Tuesday
Workout 1 - Fartlek cycle
Time - 5am, no wind; H joined me
Distance - 33.3km
Duration - 1hr 29min
Av spd - 22.4kph
My legs felt heavy from running the previous evening. I felt as though I worked harder having H there but my average speed doesn't show that. Cycling is just hard work and I don't seem to improve.
Workout 2 - Swim session
Time - 6.53pm; Belconnen pool
Distance - 3.6km
Duration - 1hr 22min
I seemed to be swimming all over the lane tonight - my balance wasn't crash hot.
Sunday, March 12, 2006
One happy CJ!
Today's session - Weston Creek half marathon
Time / weather - 7.30am / 19*c, cloudy to begin with but then very warm and sunny
Distance - 21.1km
Time taken - 1hr 38.13min
Av pace - 4.36min/km
AHR - 170; MHR - 178
After a couple of days of feeling slightly below par I woke this morning feeling a bit better. Had some toast with honey and banana for breakfast (plus the obligatory caffeine hit) and then we headed down to the Irish Club in Weston for the annual Weston Creek half marathon. It was an overcast morning to begin with, however the clouds were soon to burn off exposing a very hot sun. Saw FD, Aki, speedygeoff and Strewth before the start. I strapped on my trusty Garmin and ipod and went for a very short warm up before the start. Yep, didn't feel too bad.
Kilometre times:
1 - 4.37
2 - 4.35
3 - 4.39
4 - 4.37
5 - 4.43
6 - 4.48
7 - 4.36
8 - 4.38
9 - 4.34
10 - 4.42
11 - 4.39
12 - 4.34
13 - 4.27
14 - 4.25
15 - 4.18 (!)
16 - 4.20
17 - 4.26
18 - 4.34
19 - 4.38
20 - 4.42
21 - 4.57
330m - 1.35 (av 4.49min/km)
I thought I started conservatively though when I look at my kilometre times it doesn't look that way. However I did run at a consistent pace most of the time. I grabbed water sachets at every drink station that I went through and had an Espresso GU at the 10km mark. I made a game of trying to catch up with the person ahead of me and then passing them - this got easier in the second half of the race when many people were tiring. It was a helluva lot warmer in the last 10km because the cloud cover had burnt off and the sun was hot. Also there is little shade out there and in the last couple of kilometres the course does undulate a bit.
While in the first part of the race I checked my watch every kilometre to make sure I was under 5min/km pace, for the last half of the race I never checked my watch so didn't have any idea of what my time was until I rounded the bend at the end and saw the large time clock. Yay - not quite a PB (although a PB on this course) but I had run under 100mins so I was one very very happy CJ! And I won the W45 age group!
And what's even better, Mr CJ had a cappuccino ready and waiting for me! (He knows me so well!)
**************************************
Looking back - Road to IM 2004
28 days to go
Workout - long run, Lake Burley Griffin
Time - 7.30am; overcast, humid and no wind
Distance - 30km
Duration - 3hr 6.46min
It was difficult running in the first lap - my legs were very tired after yesterday's cycle. I ran the 16km loop, then 7km to Scrivener Dam and return. JD joined us for the first lap. Anyway the run did improve and I felt better in the final 14km.
A month to go!!!!
Time / weather - 7.30am / 19*c, cloudy to begin with but then very warm and sunny
Distance - 21.1km
Time taken - 1hr 38.13min
Av pace - 4.36min/km
AHR - 170; MHR - 178
After a couple of days of feeling slightly below par I woke this morning feeling a bit better. Had some toast with honey and banana for breakfast (plus the obligatory caffeine hit) and then we headed down to the Irish Club in Weston for the annual Weston Creek half marathon. It was an overcast morning to begin with, however the clouds were soon to burn off exposing a very hot sun. Saw FD, Aki, speedygeoff and Strewth before the start. I strapped on my trusty Garmin and ipod and went for a very short warm up before the start. Yep, didn't feel too bad.
Kilometre times:
1 - 4.37
2 - 4.35
3 - 4.39
4 - 4.37
5 - 4.43
6 - 4.48
7 - 4.36
8 - 4.38
9 - 4.34
10 - 4.42
11 - 4.39
12 - 4.34
13 - 4.27
14 - 4.25
15 - 4.18 (!)
16 - 4.20
17 - 4.26
18 - 4.34
19 - 4.38
20 - 4.42
21 - 4.57
330m - 1.35 (av 4.49min/km)
I thought I started conservatively though when I look at my kilometre times it doesn't look that way. However I did run at a consistent pace most of the time. I grabbed water sachets at every drink station that I went through and had an Espresso GU at the 10km mark. I made a game of trying to catch up with the person ahead of me and then passing them - this got easier in the second half of the race when many people were tiring. It was a helluva lot warmer in the last 10km because the cloud cover had burnt off and the sun was hot. Also there is little shade out there and in the last couple of kilometres the course does undulate a bit.
While in the first part of the race I checked my watch every kilometre to make sure I was under 5min/km pace, for the last half of the race I never checked my watch so didn't have any idea of what my time was until I rounded the bend at the end and saw the large time clock. Yay - not quite a PB (although a PB on this course) but I had run under 100mins so I was one very very happy CJ! And I won the W45 age group!
And what's even better, Mr CJ had a cappuccino ready and waiting for me! (He knows me so well!)
**************************************
Looking back - Road to IM 2004
28 days to go
Workout - long run, Lake Burley Griffin
Time - 7.30am; overcast, humid and no wind
Distance - 30km
Duration - 3hr 6.46min
It was difficult running in the first lap - my legs were very tired after yesterday's cycle. I ran the 16km loop, then 7km to Scrivener Dam and return. JD joined us for the first lap. Anyway the run did improve and I felt better in the final 14km.
A month to go!!!!
Subscribe to:
Posts (Atom)
