Hot, hilly and dusty*

*its all a matter of perspective so see here for another perspective on today's run!

It's not clear from the photo but my socks were almost brown from the dust, as were my legs before I stood in the lake to cool down after the run.

Saturday Total: 35k
Week Total: 76.6k
Month Total: 114.3k
Year Total: 114.3k

Moving Time: 3hr 49.38min
Av pace: 6.31min/km
AHR: 148; MHR: 193
Elevation gain: +1,500 / -1,489
Max elevation: 850m
Started with: Livin' la Vida Loca - Ricky Martin
Finished with: Real Wild Child - Iggy Pop
Special mention: Teenagers - My Chemical Romance (best song of the morning!)

Yesterday the temperature reached 40*c - not very nice at all. It was cooler when we started our run this morning but halfway up Mt Ainslie the first time and I was feeling hot. My legs, especially my quads were still feeling tight from Thursday's 10km on the track - in fact, it felt like I had done a lot of downhill running.

Anyway got to see Strewth and Barb very briefly before the groups went their separate ways. I started slowly (and didn't get much faster) and just tried to keep the guys in my sights - this didn't always work! For a lot of the run it was just me and my music which got louder as the run wore on. The rollercoaster was okay the first time but coming back over it a little later from the other way was a helluva lot harder, but as John pointed out, we had also run 20km by then and it was a lot warmer. In fact the temperature range for the run was 17*c when we started to 26*c when we finished.

Ewen went for a tumble - I gave him 10/10 for style. In fact I hadn't realised that he had fallen, that's how good it was - he tumbled and got to his feet, practically in one move!

So the run was hot, hard and hilly - nothing new there! However, the last 5km back to the finish at Molonglo Reach was pretty impressive for me, particularly after all of the above:
31km - 5.01min/km
32km - 4.50min/km
33km - 5.17min/km (not sure what happened here)
34km - 5min/km
35km - 5.03min/km

The morning after.....

After the 10,000m - very glad to be finished!

Friday Total: 9k
Week Total: 41.6k
Month Total: 79.3k
Year Total: 79.3k

Hmmm, not feeling so sprightly this morning as I headed out on my easy run - I was very slow and stiff to begin with. The plan was to do 10km but then thought that 8km was more achievable, but ended up running 9km anyway. It was very warm and muggy and when the sun did make an appearance from behind the clouds, it was hot. And I'm talking 7am!

Time: 51.07min
Av pace: 5.41min/km
AHR: 171 (quite high); MHR: >200
Started with: Oh Yeah - End of Fashion
Finished with: SOS - Rihanna

So its another hot day - 38*c. Too hot to do anything but sit in front of the aircooler and watch the one day cricket.

Tomorrow: long hilly run

Useless bit of (interesting) trivia: In 1453, Turkish law made it legal for a woman to divorce her husband if he failed to provide her with her daily quota of coffee.

25 laps later........

"Medal presentation"

Thursday Total: 10k
Week Total: 32.6k
Month Total: 70.3k
Year Total: 70.3k

It was still over 34*c at 8pm so it hadn't cooled down a great deal. I was in two minds about running the 10,000m, in fact if I had had my way I would've gone home and just run 10km in the dark! However Strewth was having none of that and was busy bustling around finding me a lap scorer and keeping an eye on me to make sure I didn't escape! I had arrived at the track just before Luckylegs started in the 800m and I managed to get a photo. This was taken as the start of the second lap and you can just see Aki to the right, who was setting the pace for LL. Well done LL! It was hot out there.

Back to the 10,000m..........

"You spin me right round, baby
right round like a record, baby
Right round round round
You spin me right round, baby
Right round like a record, baby
Right round round round"

(You spin me around (like a record) - Dead or Alive)

Those words came to mind several times over the next 45mins. Thank goodness for lap counters (and a BIG thankyou must go to PRB, Carolynne and Ewen) because I lost count after the 12th lap. I was lapped umpteen times by the fast guys (and there seemed to be lots of them or maybe I was just seeing the same ones again and again...).

However I was being sensible - this was after all the training run I didn't get to do this morning (when it was a lot cooler), so tried to run at a steady pace and pretend I was running out at Black Mountain nature park. And I did have someone to chase - SA. If I could keep her in my sights and not let the gap get too large, then who knows....? There was a time though when bridging that gap seemed almost insurmountable...it was hot, I was hot, and I had to stop several times for a drink.

To cut a long story short, I passed SA in the last lap, put the foot down and took off. After all, once I've passed someone there is nothing worse when they manage to pass me again!!! And I won the 10,000m ACT Championships (women)! And no, I don't usually run a 45min 10km as a training run!

Congratulations must also go to SA (who gave me something to focus on for 25 laps), Aki (who had also run 800m a little earlier in the night) and Strewth (my best running buddy!). And lets not forget Mr B - this was his very first track experience!

*a photo of the girls will appear here when Blogger will let me*

Hot, hot, hot

It is forecast to reach 38*c today and it is 35*c now (1pm). I have 10km on my schedule today and so I set my alarm to run before meeting Mr B and Strewth for breakfast. Only problem was I think I was still operating on Qld time because I set my alarm for 6am when I should've set it for 5am. There was no way I was going to be able to run 10km, have a shower and then drive into Civic all in the space of an hour! So Strewth, bright spark that she is, suggested I run the 10,000m at Track tonight instead!

So tonight at 8.15pm think of me running 25 times around the track in the ACT 10,000m Championships.....slowly.........

Revenge of the hills

Today Total: 22.6k
Week Total: 22.6k
Month Total: 60.3k
Year Total: 60.3k

The holiday is over and its back to training so I was up early this morning for a medium long mid-week run, before it got too hot. I thought that having an easy week would mean having fresh legs and feeling revitalised so why did it feel just as hard as before running up those hills?! However it was good to get out on the trails - its a really pleasant run if you disregard the uphill sections. They're there to keep me honest! And I did run it slightly faster than the last time I ran this route, which was on New Years Eve. Some of the trails are very rocky - not huge boulders but rather the paths are covered with lots of small pebbly rocks and this can be very uncomfortable to run on, particularly if you land awkwardly on them, which I seemed to be doing quite a bit this morning.

After the run I had a slice of toast with honey- it was soooo delicious and crunchy and mmmm, mmmm (this is for Katy!!!!!) *hehehehe*

Time - 2hr 16.54min
Av pace - 6.02min/km
AHR - 149; MHR - 172
Started with: Turn up the radio - Masters Apprentices
Finished with: DOA - Foo Fighters

"jones the grocer group of stores seeks to provide you with a truly individual gourmet experience every time you enter one of our stores.

Each store will stock premium local products and sumptuous delights made in their own kitchens, which complement the “jones the grocer” range of products."

Had lunch with Bec in Manuka at jones the grocer - very upmarket! The sumptuous delight I had was the poached chicken, walnut, aioli, and mesclun in a sourdough roll (aka a chicken and salad roll with mayo!). Coffee was good.

And on the 5th day there was sunshine!

Sunday - aren't they a friendly looking bunch! This was post-run and breakfast and I think by this stage the smiles were frozen on our faces from all the photos that had been taken! Thanks guys for a great morning and a special thanks to Tesso for organising it.

It was a great run to the Spit and back (10km), at a very leisurely pace. It might've been early but I was still feeling the heat.



Sunday evening - our holiday wouldn't have been complete without a night out at Dracula's Cabaret restaurant. Ok its not highbrow or classy but it was a lot of fun - in fact, it was a hoot!














Final day - omg, I do believe that is sunshine and blue sky. This is how I picture the Gold Coast and this is what we got weather-wise for the last 2 days! Bewdiful!

Surf, sand........and sun?!

I'm back! Above is a photo of our first day on the Gold Coast - not a good start. The weather did improve but hey, we didn't let it slow us down. There was plenty of shopping, eating, coffeeing to do but..... not a lot of running! However, rather than bore you with words, here are some photos....

1st night - Jupiters Casino:

Thursday

Thursday evening

Friday - checking out our boat!

My favourite chocolate/coffee shop!

Saturday - shopping!

to be continued......................................

A grey day

Today Total: 12.3k
Week Total: 12.3k
Month Total: 12.3k
Year Total: 12.3k
(thanks must go to 2P where I got the idea from!)

Today's run
Distance - 12.3k
Time - 1hr 6.28min
Av pace - 5.24min/km
AHR - 144; MHR - 161
Started with: Special K - Placebo
Finished with: Sarah - Eskimo Joe

Slight niggle with R knee this morning but it soon wore off. Wasn't feeling as light on my feet this morning - that could be attributed to a) a bad night's sleep and/or to b) the fact that I'm a couple of kgs heavier than I normally am, thanks to Christmas festivities. Whatever; I felt as though I was moving more like a baby elephant rather than a gazelle!!!! I will deal with the weight issue after the Gold Coast!

Tomorrow we are off to the Gold Coast - I am so looking forward to getting away for a few days for some, hopefully, sun and surf. It was cool, grey and miserable here today - hard to believe its January. And maybe I might see some of the Bris Vegas CRs!!!!

So its over and out until next Monday. Have a good week; I know I will!!!!

Today is your day! Your mountain is waiting. So... get on your way (Dr Seuss)

Distance - 23km
Time - 2hr 19.30min
Av pace - 6.04min/km
AHR - 149; MHR - 176
Started with: Yo Mama - Butterfingers
Finished with: Its the end of the world as we know it (and I feel fine) - REM

My mountain will have to wait for another day - it just wasn't calling my name this morning! Though that's not to say that I wasn't running a hilly run; just that I decided against walking/running up Black Mountain - running around it was more fun. And it was a gorgeous morning for running - everything smelt so fresh and eucalypty after the thunderstorms and rain we've had the last couple of days. Nothing can beat running along forest trails, in dappled sunlight, with no-one else around. It doesn't make the hills any easier but the scenery is amazing. Saw Roy while out running - I was 8km into my run and he was close to finishing. Had a quick chat and then I was on my way again. All in all, it was a good run - the perfect way to finish off the year.

Even better - had brekkie afterwards at Babars in Woden. It may have only been raisin toast and a long black but the fact that someone else had made it, made all the difference! But then we headed back to Belconnen Mall for a cappuccino at Bayswiss - its the best.

Have a wonderful new year's eve and here's to a great 2007! For me, its going to be a wonderful year - running SFT and Canberra marathon and then going to Italy in the middle of the year - can't wait!

My New year's resolutions:
"Life is a journey not a destination. Enjoy the journey. It will be over way too soon."
"You can either live your life like a daring adventure or live your life safe but sorry you missed it."
"Listen to your inner voice."
"Life is either a plain bowl of vanilla ice cream or a delicious hot fudge sundae. You choose." (no prizes for guessing what I'd choose!)

Black Mountain run

Distance - 21.4km
Time - 2hr 7.45min
Av pace - 5.57min/km
AHR - 148; MHR - 173
Started with: The Fallen - Franz Ferdinand
Finished with: The Rockafeller Skank - Fatboy Slim

The weather has been really different for the 3 longer runs I have done this week. Lat Saturday when I ran in the Black Mountain Nature Park it was hot and humid; on Boxing Day when we ran Rob Roy, it was sunny and cool to start with but slowly warmed up; and today, when I ran in Black Mountain Nature Park again, it was grey and overcast. I don't really like the start of the run because its on footpaths and goes steadily uphill until I reach the Pinnacle Nature Park. Then its on to gravel and dirt and the run is offroad from here. The hills don't stop though! However today I had planned on doing an undulating run and missing the bigger hills including Black Mountain. This doesn't mean it was that much easier as the path I followed in Black Mountain Nature park is very undulating. The payoff though is its a lovely run surrounded by native bush and trees, with the occasional sighting of kangaroos and the noise of the galahs and cockatoos.

A little troubling was the niggles I was feeling in my right knee particularly when I ran downhill - I was conscious of this from about the 13km mark. Fingers crossed it is just a niggle and after a day of rest (tomorrow) it will be okay. However I also have an easy week of (flat) running up on the Gold Coast which hopefully will help as well. The last thing I need now is anything to go wrong with any of my body parts! So yes, Katy, in response to your question I will do a couple of runs while on holiday but I will also be lazing around, shopping, eating and coffeeing! Oh, and I drooled over that photo of the gingerbread houses, or more precisely the amount of dark chocolate that was used in the construction!!!

And yes, Tesso - you've discovered my alter ego! ;-)

Intervals

Session - 6 x 1min (2.30min RI)
Distance - 6.5km
Time - 34.14min
Av pace - 5.16min/km
AHR - 156; MHR - 204
Started with: Penguins and Polar Bears - Millencolin
Finished with: Kryptonite - Three Doors Down

I thought it was time to go for speed rather than slogging my way uphill - at least the pain of intervals is over quicker! I felt sluggish and my legs were feeling more like legs of lead rather than legs of steel! However I have to admit that by the 5th interval I was finding some speed but also very grateful that the actual interval was only 60secs long. Any longer and I might have expired on the cyclepath! Think I might try incorporating a speed session once a week just to break up the monotony of running/walking up and down hills.

Yesterday's run
Distance - 11km
Time - 59.59min
Av pace - 5.27min/km
AHR - 147; MHR - 165
Started with: Voodoo Child - Rogue Traders
Finished with: Turn up the radio - Masters Apprentices (I love running to this song!)

This was an easy run on cycle paths close to home with hardly any hills. Leaving the run to the late afternoon probably wasn't the smartest idea - it was still very warm. As usual I felt slow and sluggish for the first 5km and then I eventually get into my stride and everything was hunkydory after that. One of my pre-New Year's resolutions is to do a lot more stretching and so after the run I spent some time doing just that. The intention is to do some stretching every day especially as my calves are really suffering from all the hill running I am doing.

The perfect antidote.....

......to over-indulging on Xmas day - the Boxing Day run!!!!

Distance - 28.5km
Time - 3hr 7.01min
Av pace - 6.33min/km
AHR - 150; MHR - 176
Started with: Livin' la vida loca - Ricky Martin
Finished with: Maneater - Nelly Furtado

It was a gorgeous morning for running - clear blue skies and no wind. It was a little chilly to start with (5*c) but did warm up. The plan was to run Rob Roy, which we did, right to the top. At one point on the way up Rob Roy the song "Lift' by Shannon Noll was playing; you know the "I know you're hurting....." song - at that point all I could think was "you have no idea how much I'm hurting!" However, having said that I have to say that the ipod was only used for a small part of the run - about 10 songs, so I can't have been hurting too badly!

All in all it was a great run with great company and surroundings and I felt so much better knowing that I was running off some of the calories I had consumed yesterday! Today I planned on staying in a calorie deficit and this was a good way to start the day!

Have a very merry Christmas!

I hope you all have a very happy and safe Christmas and a wonderful new year! Take care and I hope to meet many of you in 2007.

Now back to business - running.

Saturday's festive run
Distance - 26.5km
Time - 2hr 45.38min
Av pace - 6.15min/km
AHR - 157; MHR - 191
Started with: 2000 miles - The Pretenders
Finished with: All Star - Smash Mouth

Downloaded 90mins worth of Christmas tunes that had a decent beat so this consisted of festive songs from Twisted Sister, Jet, slate, Lou Rawls, etc! It was good for a laugh anyway. Imagine running to A Heavy Metal Christmas (Twisted Sister) - "a tattoo of Ozzie, 2 pairs of spends pants, 3 studded belts, 4 quarts of Jack, 5 skull earrings, 6 cans of hairspring, 7 leather jackets, 8 pentagram, 9 tattered t-shirts, 10 pairs of platforms, 11 black mascaras, and 12 silver crosses."

Ok back to running - I decided to run close t home and so ran through Mt Painter nature park, ran a few hills in aren't nature park and finally committed myself to running/walking up Black Mountain (812m). I have to say that my walking up hills is improving!!!

Halfway into my run, which I started early due to the number of commitments I had that day including picking up son #3 from the airport later that morning, I received a phone call from said son. This did not bode well because a phone call could only mean one thing: a missed flight. Yep, I was right. I listened patiently while son #3 vented about standing in long queues and the lack of service from Qantas staff and then informed him that I was part way through a run and was in fact standing in Black Mountain nature park and therefore could not help anyway. He had calmed down by this point and said they had transferred him to another later flight and could we pick him up in the afternoon. Problem solved. I could now continue with my long run.

It was a hard run, partly due to the hilly terrain but also because of the weather - by the time I finished (at 8.30am) it was already 29*c.

(Please ignore any spelling or grammatical errors as you are reading this - I am writing this with a glass of Bailey's type of liqueur and cappuccino truffles next to me!)

Thursday's run
Distance - 9.2km
Time - 53.22min
Av pace - 5.48min/km
AHR - 136; MHR - 209

A short run before heading off to breakfast with Strewth and Mr B - one of my favourite times of the week, before heading off to the hairdressers.

Anyway, again have a wonderful Christmas; stay happy and healthy and here's looking to a great 2007!!!!

Bah humbug ten times over!

Running? Phooey! Hills? Bah humbug!

In case you haven't picked up on it yet, I'm not that hung up on running at the moment and hills are definitely not doing it for me. I'm feeling discouraged and frustrated with my running.

So what has brought on these un-CJ-like feelings about running? Tour de Mountain! It was crap, it was horrible, it was........well words fail me. But anyway lets start at the beginning....

Saturday's run

Where: part of the Tour de Mountain course excluding Mt Taylor.
Distance -15.2km
Time - 1hr 40.24min
Av pace - 6.34min/km
AHR - 145; MHR - 178

Now this was fun. We had Tesso and Tuggeranong Don (TD) for company and it was great. Poor Tesso, though, I think she was thinking it was going to be a flat easy run, oops! But with great company it didn't feel too bad (tho' TD going for a tumble may think otherwise!) and I was feeling relatively optimistic for the race the next morning. Anyway it was great to catch up with tesso and hopefully the favour can be returned when I'm up at the Gold Coast early January - somewhere flat would be nice!!!! *hint, hint!* I had also brought my camera especially to get a photo but forgot after the run...dammit! And next time Tesso, we'll include Mt Taylor! *wink*

The rest of Saturday was spent xmas shopping, fruit and veg shopping, before heading off to our friends' Xmas party (a not-to-be-missed annual affair!). No alcohol passed my lips (tho' in hindsight I may as well have, it might have helped my running!) but I did snack on party food eg dim sims, party pies, little meatballs, and various other delicious food items.

Sunday
What - Tour de Mountain
Distance - 19km
Time - 1hr 45.59min
Av pace - 5.45min/km
AHR - 163; MHR - 191

Not a lot to say other than it was a horrible run, did a lot of walking and generally never got going. Between the 8th and 10th kilometre things improved, albeit very briefly! Never was I so glad to finish a run. So what went wrong? Don't know - haven't reflected on the run at all.

Tuesday run
Distance - 12.1km
Time - 65.47min
Av pace - 5.25min/km
AHR - 149; MHR - 195
Started with: Born to run - Bruce Springsteen (appropriate)
Finished with: Someone that you're with - Nickelback

After a rest day on Monday I thought I better get out and see how I felt. It was an easy, relatively flat run and I didn't have to get up at some unearthly hour to do it! Mission accomplished!

Wednesday run
Where - Mt Taylor
Distance - 16.4km
Time - 1hr 42.47min/km
Av pace - 6.15min/km
AHR - 142; MHR - 170
Started with: Fingers - Pink
Finished with: Twisted transistor - Korn

It was a cool, grey and cloudy morning. As per usual there were parts of Calf Cramp Hill that I had to walk but otherwise it was just a slow steady plod from start to finish. Not as many people out either; other weeks there have been lots of walkers heading up and down the path but not this morning. No mishaps to report either - no falls (though quite a few close calls) and my ipod remained fully powered!

I'm also feeling much better about Sunday's run. It wasn't a great run but hey, that's life! You have good ones and bad ones. I still love running though the jury is still out on hills!

Also, in the mail today arrived entry forms for SFT and Canberra marathon. Decision time!

I like to move it, move it

Thanks to Tesso (her music list) I downloaded this song to my ipod - its so cool to run to!

Anyway just to prove to myself I could still run after yesterday's 'splat' I ran a fairly fast 9km this morning before brekkie with Strewth and Mr B. It was great - I really enjoyed just going for it and not having to worry about hills! Admittedly I found it a bit hard going near the end but still a very enjoyable run on a very muggy steamy morning.

Oh, and only one more day and then I am on leave for 4 glorious weeks! Am I excited - oh noooooo!!!!!!!!! ;-))))

Distance - 9km
Time - 42.12min
Av pace - 4.48min/km
AHR - 154; MHR - 171
Started with: Can't repeat - Offspring
Finished with: Special K - Placebo

Tomorrow:
(am) Gym - upper body / abs
(pm) Work Xmas lunch
(later pm) Xmas dinner with friends

Another one bites the dust, aka fall #2

It had to happen.......fall #1 happened in January (photographic evidence). Fall #2 happened today - no photographic evidence. I had run Mt Taylor (855m / 2805') as per usual for my Wednesday run, my ipod decided to die about halfway into the run (flat battery) and about another kilometre after that I bit the dust, very heavily (I blame it on lack of music). Once I regained my breath and managed to get up I surveyed the damage - one very grazed knee, grazed arm and hand, bruises appearing on leg. I was about halfway from the finish no matter which direction I ran, there was nothing for it but to continue on my way, with a bloody knee that seemed to attract attention from anyone I passed.

Distance - 15.9km (fall happened at about the 8km mark)
Time - 1hr 38.40min
Av pace - 6.10min/km
AHR - 146; MHR - 174
Started with: Stand up - Jet
Finished with (at the 7km mark): Welcome to the black parade - My Chemical Romance

The rest of the day - feeling sore and sorry for myself :-(

Tuesday - Gym
Workout - leg session
Worked hard and supersetted some of the exercises.

Monday's run
Distance - 12km
Time - 67.38min
Av pace - 5.28min/km
AHR - 145; MHR - 181
Started with: Hit that - Offspring
Finished with: The middle - Jimmy Eat World

Recovered well after Saturday's almost-marathon effort so feeling happy about that.

Saturday's run - now this was a run!
Distance - 34.5km
Time taken - 3hr 40 something mins - a very long time
Av pace - 6.40min/km (does include walking up Mt Ainslie the 2nd time)
AHR - 152; MHR - 182
Started with: Do-do's and Whoa-ohs - Kisschasy
Finished with: Gone away - Offspring

Ran up Mt Ainslie okay the first time; ran most of the way up Mt Majura the 2nd time, but the 3rd time up Mt Ainslie was just a little too much - I had to walk most of it and it never seemed to end. However after that I seemed to get my second wind and managed the rollercoaster okay and also the run back to Molonglo reach. So pretty happy with my first very long run in a long time and the fact that it included a few steep hills!

Friday - gym
Workout - upper body session

Thursday's run
Distance - 10.2km
Time - 59.04min
Av pace - 5.46min/km
AHR - 135; MHR - 180
Started with: Your woman - White Town
Finished with: This is how a heart breaks - Rob Thomas

It doesn’t get any easier

I’m not sure why I think it will get easier to run up Mt Taylor – maybe its because I run the godforsaken hill every week so I think I must eventually get used to it. However, it’s still just as steep and unforgiving in parts and I find myself slowing down to a walking pace and wondering out loud why I’m even doing this at 6am!

Distance – 15.9km
Time – 1hr 39.57min
Av pace - 6.16min/km
AHR – 151; MHR – 180
Started with: Joey- Concrete Blonde
Finished with: Girls just wanna have fun (methinks it’s my ipod’s little joke)

The run up Mt Taylor was then followed by a run down the other side, after a brief stop at the top to enjoy the view, have some water and wait for my calves to stop screaming. There was quite a bit of traffic both up and down the hill – everyone else was walking, which was very wise I thought. I would get these sympathetic looks from the walkers – particularly if I was heading up as they were walking down, looking as cool as a cucumber whereas I was red faced, hot and perspiring! Once down the other side I followed the vets run route which had been graded since I last ran there on Saturday – in parts it was quite heavy going as the dirt had been stirred up.

On the Oakey hill part of the run I turned my ankle ever so quickly – fortunately it wasn’t too bad and I could keep running. I’m not sure what had happened but the surface was firm and even so I can’t blame it on that. I was very conscious of my footing after that however.

Finally I was back at the gym ready for a shower and something to eat before heading off to work.

This afternoon I have yoga.

Tomorrow:
(am) 12km run

Back to the gym

Its been over a month since I’ve done a decent workout at the gym so I was looking forward to getting back there. The first thing I noticed on my return is that there has been a mini population explosion – it was soooo busy. People must be getting in some last-minute exercise before Christmas. I found myself circling/hovering around the machines I needed to use and for a while it look like I was destined to never get to use the leg press machine. I had completed all my other exercises before it became available and then there was no way anyone else was going to get to that machine before me. Gym rage could’ve been on the cards!

So tomorrow I probably won’t be able to walk (it was ‘leg’ day today) which is a bit of a worry because it’s my mid-week Mt Taylor run (the 4.30am wake up call).

Tomorrow:
(am) Mt Taylor run
(pm) yoga

Mt Taylor x 2

Distance – 24km
Time – 2hr 34.10min
Av pace – 6.25min
AHR – 150; MHR – 177
Mt Taylor – 855m (and I felt every bit of that!)`
Started with: Cuz I can – Pink
Finished with: Here comes another one – SGT (again)

I must be mad, stark raving mad (no comments please) but anyway I decided that because I was skipping the Mt Tennant walk on Saturday (after reading the write up on it there is no way I would’ve been able to run any of it!) I would instead run Mt Taylor twice.

It was very overcast and humid and it briefly looked like it might rain as I started my run from the gym. I stopped off at Woden Plaza for a toilet stop and got some very strange looks from the early risers who were out for breakfast. Somewhere between there and the top of Mt Taylor I lost one of my small drink bottles, something I discovered after stopping to talk to Charmaine who had come flying down as I was struggling up! This didn’t bode well at all as I had finished one of my drink bottles at the 7km mark and only had 2 left for the remaining 17km.

I passed a few more runners as I descend on the other side – one being Tuggeranong Don, who did not recognise me. I think he was focussed on getting up the hill! Then I followed the vets Mt Taylor course around to the other side (this is quite undulating) and then headed up Mt Taylor again, before down the other side, another lap of the vets course and then across to Oakey Hill nature park (BBQ Stakes course) and finally back to the gym. I had also managed to make my water last for the duration of the run.

Despite wanting to have a nap badly in the afternoon I was busy xmas shopping and baking. I made World Peace cookies (they’re meant to be that good) – basically a very chocolatey cookie filled with dark choc bits (looks ugly but if you love chocolate then looks don’t matter!), and Hummingbird cupcakes (banana, crushed pineapple and pecan mixture topped with cream cheese frosting). These were for afternoon tea on Sunday – they went down a treat!

Today’s run
Distance – 12km
Time – 67.50min
Av pace – 5.39min/km
AHR – 139; MHR – 164
Started with: Vertigo – U2
Finished with: Plastic loveless letter – Magic Dirt

I hate Mondays! It seems like I get back on that treadmill and start all over again for another week. I need a holiday and I need it now! Ok, rant over – I was up at 5am and out the door half an hour later, not nearly fortified enough on back coffee. It was a drudge today – just one foot in front of the other until thankfully I could finally stop and have breakfast. I think I’m like this because my weekend was pretty full on with early starts both days and now I’m tired.

Tomorrow: back to the gym


I was bored..........

You are a Buff Girl!

You've got a boomin' body and a fearless spirit. Most guys have trouble keeping up with your energy and fitness level. Competitive and fun loving, you're up for almost anything. Make sure you pick a guy who doesn't mind getting beaten by a girl!

What Kind of Girl Are You?

Happy birthday

It was son #3's birthday yesterday - the baby of the family has turned 22. I stunned the family by making the birthday cake(s) - something I haven't done for years. After all, that's why we have The Cheesecake Shop, Cake It Away and Michels, isn't it?! Anyway I managed to make Florentine cakes ie double choc mudcake topped with chocolate ganache, chopped ginger, cherries and flaked almonds, then dark chocolate drizzled over (there's a chocolate theme happening...). I won't bore you with the details but let's just say that there was drama aplenty in the making of these! However, the cakes were delicious and that's not just me saying so, so it was all worth it.

On to running things........

Yesterday morning's run
Distance - 10.8km
Time - 60.35min
Av pace - 5.34min/km
AHR - 144; MHR - 193
Started with - Put your money where your mouth is - Jet
Finished with - Here comes another one - SGT

Uneventful run. Felt okay after the Mt Taylor run the day before - just a little bit of DOMS, which was to be expected.

Tomorrow: long run of about 25km
Sunday - rest day - son #3 flying out in the morning, destination Gold Coast, for 3 months IT summer school (Griffith Uni) then friends coming over for afternoon tea. Planning on doing some baking before then.

4.30am start

I was actually awake at 4am this morning but lay there checking the clock every 5mins because I refused to get up before 4.30am. Then I was up having toast, banana and sugar free maple syrup for breakfast plus my regular caffeine shot. I was feeling okay and seemed to have recovered from the 2 runs I had done earlier in the week so was feeling pretty confident about my run this morning.

Distance – 15km
Time – 1hr 33.15min
Av pace – 6.13min/km
AHR – 148; MHR – 188
Started with – That’s all lies – Jet
Finished with – Deeper water – Deadstar (pretty much how I was feeling by then)

The run was basically the Barbecue Stakes run with Mt Taylor in the middle. Started off well but once I hit the hills I was struggling and I hadn’t even hit Mt Taylor proper. Clairie’s comments came back to haunt me – especially the bit about the fact its not how you feel before the hill but how you feel halfway up the hill – and I hadn’t even reached THAT hill! So I did some SFT walking training interspersed with running.

The doctor’s comments of ‘run within your comfort zone’ also passed through my mind. Only trouble was my comfort zone this morning was an easy 5km loop near home not struggling up Mt Taylor, so I was way out of my comfort zone!

Anyway I soldiered on, very slowly, and made it to the top and then down the other side. The rest of the run was uneventful……fortunately.

Mt Tennant on Saturday? I don’t know, might be pushing it this week.

I have boot camp yoga (my term) after work today. Forget visions of lying back relaxing, gently moving into poses and holding them before languidly moving into the next pose. The class I go to is more along the following lines:
“Move into xyz Pose – hold; bend deeper; stick that shoulder in; hooooold that pose; push the hip out; relax; move the thigh thataway; breathe; and lets do all that again….and again….and again.
Ok, now we will do xxx pose (some gravity defying pose); hooooold that pose; push up higher with those hips; relax those shoulders; straighten the legs; breathe; and we will do that pose again…..and again….and again.”
And so on it goes for 90 mins, fortunately with a relaxing session at the start and at the end.
I’m toooo tired for that!

Take 2......

I wasn’t sure if I’d be pushing the friendship by running again this morning but I really want to get back into my training routine and I usually run on Mondays (I can see the head shaking and finger waggling already!). I was up at 5am (it’s been almost 3 weeks since I’ve done this) and out the door for a 11-12km run. *Fingers crossed* the running gods are not cranky with me…….

Distance – 11.3km
Time – 65.55min
Av pace – 5.48min
AHR – 137; MHR – 203 (that's the shock of getting out of bed so early and inflicting exercise on my body at such an ungodly hour)
Started with – Good People – Jack Johnson
Finished with – Filthy/Gorgeous – Scissor Sisters

I am suffering some DOMS (would you believe!) so its lucky tomorrow is a rest day. However, I am a bit unsure whether to tackle the Mt Taylor run on Wednesday – admittedly it would be slow but because I’m running by myself I could take my time; walk even. Do I; don't I; will I; won't I? Think I’ll wait and see how I feel tomorrow and then make the decision tomorrow night.

ihatetoast - a butterfly cake is a cupcake that has had the top cut off, then filled with jam and whipped cream. The top that has been cut off is then cut in half and the 2 halves placed in the cream to mimic wings. The cakes I made were also dipped in chocolate (of course) and rolled in coconut before doing the above steps.

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!