Because she can run faster and better and further than me I have decided to evict Tesso from my blog.
Nah seriously, young Tesso has finally agreed to start posting on her blog. I am dead keen to learn all her secrets and after her recent attempts here where she was warmly welcomed I think it will be a great blog. Way to go Tess.
This morning I woke up and felt fantastic. Very tired but the legs were not sore at all - suprising after all the hills on Sunday.
After a quick warm up I was reading for some 500's. Todays session was 6 x 500 and 1 x 1km. I started out okay, bit disappointed with how I felt but able to maintain Tess and Tori in my view. Then the wheels fell off after the fourth one and I hit the wall (yes it happened in a set of 500's!!!). Splits are below and this will illustrate my wonderful fall from grace (or is that speed??) :
1:50
1:50
1:55
1:57
2:10
2:07
4:20 (1km)
My legs never recovered and I think Sunday was catching up with me. Either that or I just can't run fast :(
Anyhow worse news to come - Pat has upped his charges and I'm pissed off. I know he is doing it to be flexible to all the people who are injured or sick. Hence he has developed a flexible charge - $50 for 8 sessions. You only cross a session off if you show. Hence once a week for 8 weeks or twice a week for 4 weeks etc etc.
At the moment it was a flat monthly charge and if you didn't make it, you didn't get any bonus or refund. Which I thought was ok to a point. If you were off for the full month it would be fair to just extend for another month.
Then Pat announced that he would be charging additional for his program - $30. So all up if you want a program and attend his sessions it is $80 a month. I love his sessions and will continue going, the people are wonderful and I feel so good and improve heaps doing this speedwork. However I think I will have to turn to my trusty CR friends for help on doing a program for all the non-running days.
mmmmm maybe I just wait to read Tesso's new blog and copy her :)
Tuesday, August 30, 2005
Monday, August 29, 2005
Back in Hometown
Isn't it the bestest thing to get back home and sleep in your own bed? Oh well that is if you can sleep!! I got in after 1am and had to be at work at 6am this morning. So I am a little bleary eyed today.
Had a great time yesterday in the Perth City to Surf. There were SO MANY people! Amazing. I got up the frontish before the start and met up with Spot - which was just great to see a familiar face among the crowd. The run itself was good and I will be keen to do it again next year though I did nowhere near what I had hoped for. It was raining hard the whole way and my clothes were soaked through but I was still smiling.
I went out hard and was doing a good pace going up all the hills but at the 8km mark I dropped to over 5min/km and was hard pressed to keep my legs going. I was really enjoying the crowd and listening to my music but the damage was done and I was just wanting to finish.
The finish is on an oval and I heard/saw the finish line just after the 11km mark. I pulled up a gear and ran for it, though I didn't realise you had to run AROUND the oval to get to the finish line so I ended up having to sustain my sprint finish for nearly a km!!! Nearly killed me. Did last km in 3:54 which I was happy with, even if it felt like 2:54. :)
Spot was waiting for me at the finish, he didn't do as well as he hoped (he had just won a 100km relay event a few days before!!!) and said the course was tougher and hillier than he thought, so that made me feel better about my 56min time.
The medallions were fantastic and I cheekily wore mine home on the plane. My beautiful neice saw it and decided I had come second (it was silver) so I gave her an extra hug before I left.
Had a great time yesterday in the Perth City to Surf. There were SO MANY people! Amazing. I got up the frontish before the start and met up with Spot - which was just great to see a familiar face among the crowd. The run itself was good and I will be keen to do it again next year though I did nowhere near what I had hoped for. It was raining hard the whole way and my clothes were soaked through but I was still smiling.
I went out hard and was doing a good pace going up all the hills but at the 8km mark I dropped to over 5min/km and was hard pressed to keep my legs going. I was really enjoying the crowd and listening to my music but the damage was done and I was just wanting to finish.
The finish is on an oval and I heard/saw the finish line just after the 11km mark. I pulled up a gear and ran for it, though I didn't realise you had to run AROUND the oval to get to the finish line so I ended up having to sustain my sprint finish for nearly a km!!! Nearly killed me. Did last km in 3:54 which I was happy with, even if it felt like 2:54. :)
Spot was waiting for me at the finish, he didn't do as well as he hoped (he had just won a 100km relay event a few days before!!!) and said the course was tougher and hillier than he thought, so that made me feel better about my 56min time.
The medallions were fantastic and I cheekily wore mine home on the plane. My beautiful neice saw it and decided I had come second (it was silver) so I gave her an extra hug before I left.
Saturday, August 27, 2005
BIG DAY OUT
An exciting day all round. Woke up to sneak out of My sisters house for my first run of the week only to get a fright when i found my room and hallway full of balloons!! how magical!
Set out for a slow jog and it felt great, leg was going well and the cold air was refreshing.
Only did 30mins but at least I know tomorrow won't kill me. I'll take it easy n enjoy it but still hoping for sub 60!
Can't wait to finish and head on home to Brissy....
Set out for a slow jog and it felt great, leg was going well and the cold air was refreshing.
Only did 30mins but at least I know tomorrow won't kill me. I'll take it easy n enjoy it but still hoping for sub 60!
Can't wait to finish and head on home to Brissy....
Thursday, August 25, 2005
Back in the Swing
Tesso here ....
With 90 mins on the pgm yesterday I thought I'd put in an easy hour before taking the Intraining Beginners (aka School Of Pain). Had some music on the iPod just perfect for a cruisey run, "The Late Great Daniel Johnston - Discovered Covered" a compilation of some of Daniel's originals and cover versions of the same songs by the likes of Beck, Tom Waits, Bright Eyes and others. Oh, and he's not late, but he is great! Bumped into Langy and Melissa on the bike path and enjoyed the chance for a wee break to have a chat.
Had to cut School of Pain 5 or 10 minutes short as most of the group were attending a nutrition seminar after the class so I told them we'd be pushing it a bit harder as a result. I got them to do 8 x 30 secs fast/30 secs jog, then 4 x 1 min fast/30 sec jog. Tee hee, couldn't resist doing a 'Pat' on them and making that final 1 min a 1 1/2 min effort. We had a little time remaining so put it to the vote, more 30 sec efforts or some hill reps. Unbelievably they chose the hills! With a restricted timeframe there was not as much standing around as usual so it was a hard session for them. Oh, and a rather quiet one too without my trusty co-coach Clairie :-)
With less than 12 hours to recover the legs were actually a little sore for Pat's this morning (must start having a protein bar after Wednesday night sessions I think). It was a toughy, after a long warm up we had to do two lots of '2 mins fast, 30 sec jog, 1 min fast, 30 sec jog, 2 mins fast, 30 sec jog' and then a fast five minutes which ended at the amphitheatre in the Gardens and a killer sprint up the hill. Not my favourite session, but certainly my favourite location to train .... well, except for that little hill at the end maybe.
It was a smaller group than normal this morning. Quite a few people are out with colds and flu, and a couple are injured. And of course Clairie is on the other side of the country. Michelle was along so got to talk about all the fun of C2S. It was great to catch up with V, fresh back from her 3rd placing in Noumea Marathon, and good to see Glenda looking so sharp before this weekend's Australian Cross Country Champs in Adelaide. Gosh, we get to mix it with the best people!
After being out of action its good to have a few solid days of training under the belt. The dreaded lurgey has all but gone, so feeling almost normal again ... if you called knackered normal.
With 90 mins on the pgm yesterday I thought I'd put in an easy hour before taking the Intraining Beginners (aka School Of Pain). Had some music on the iPod just perfect for a cruisey run, "The Late Great Daniel Johnston - Discovered Covered" a compilation of some of Daniel's originals and cover versions of the same songs by the likes of Beck, Tom Waits, Bright Eyes and others. Oh, and he's not late, but he is great! Bumped into Langy and Melissa on the bike path and enjoyed the chance for a wee break to have a chat.
Had to cut School of Pain 5 or 10 minutes short as most of the group were attending a nutrition seminar after the class so I told them we'd be pushing it a bit harder as a result. I got them to do 8 x 30 secs fast/30 secs jog, then 4 x 1 min fast/30 sec jog. Tee hee, couldn't resist doing a 'Pat' on them and making that final 1 min a 1 1/2 min effort. We had a little time remaining so put it to the vote, more 30 sec efforts or some hill reps. Unbelievably they chose the hills! With a restricted timeframe there was not as much standing around as usual so it was a hard session for them. Oh, and a rather quiet one too without my trusty co-coach Clairie :-)
With less than 12 hours to recover the legs were actually a little sore for Pat's this morning (must start having a protein bar after Wednesday night sessions I think). It was a toughy, after a long warm up we had to do two lots of '2 mins fast, 30 sec jog, 1 min fast, 30 sec jog, 2 mins fast, 30 sec jog' and then a fast five minutes which ended at the amphitheatre in the Gardens and a killer sprint up the hill. Not my favourite session, but certainly my favourite location to train .... well, except for that little hill at the end maybe.
It was a smaller group than normal this morning. Quite a few people are out with colds and flu, and a couple are injured. And of course Clairie is on the other side of the country. Michelle was along so got to talk about all the fun of C2S. It was great to catch up with V, fresh back from her 3rd placing in Noumea Marathon, and good to see Glenda looking so sharp before this weekend's Australian Cross Country Champs in Adelaide. Gosh, we get to mix it with the best people!
After being out of action its good to have a few solid days of training under the belt. The dreaded lurgey has all but gone, so feeling almost normal again ... if you called knackered normal.
Wednesday, August 24, 2005
Perth
Perth gal here. Damn Noosa run made my bung knee come back worse than ever. I have spent last two days downing anti-inflamms and limping from meeting to meeting. Not a good look in the corporate head office.
My right knee is swollen but it is just fluid on the knee so I have my fingers crossed that it will go down before Sunday. I need to find a sports physician who specialises in Bakers Cysts so I can get this resolved once and for all.
So to answer your question Tess - I have done no runs at all in the last two days.
I was hoping to get out and meet Spot tonight at the WAMC (West Aust Marathon Club) but am still barely walking so won't be risking a run tonight.
Is it all worth it? Was one run worth limping around for 5 days and suffering bad stomach ache from a 4-day course of NSAIDs? yes!! I still remember my own personal disbelief on Sunday when I come in under my goal target. What an amazing feeling.
Hope the school of pain doesn't slack off too much without me there tonight! Make them do 60mins of hill reps Tess hee hee
My right knee is swollen but it is just fluid on the knee so I have my fingers crossed that it will go down before Sunday. I need to find a sports physician who specialises in Bakers Cysts so I can get this resolved once and for all.
So to answer your question Tess - I have done no runs at all in the last two days.
I was hoping to get out and meet Spot tonight at the WAMC (West Aust Marathon Club) but am still barely walking so won't be risking a run tonight.
Is it all worth it? Was one run worth limping around for 5 days and suffering bad stomach ache from a 4-day course of NSAIDs? yes!! I still remember my own personal disbelief on Sunday when I come in under my goal target. What an amazing feeling.
Hope the school of pain doesn't slack off too much without me there tonight! Make them do 60mins of hill reps Tess hee hee
Tuesday, August 23, 2005
Tesso here .....
After being confined to quarters all weekend with a bad headcold I felt like I was finally on the improve and last night decided I'd be running this morn. Had planned just to do my own thing but couldn't resist heading to Pat's session to catch up with the gang. I knew many would be taking it easy after their fantastic runs at Noosa so there'd be very little temptation to overdo it. Another reason to go was to drop off some entries for the Intraining Women's Run on September 11th and see if Pat wanted to get a group of guys together to man a water station. Chris (from Intraining) is offering a carton of beer to the best water stop, voting to be done by all the women post race. So hopefully some of Pat's guys will be keen, though they're gonna have some tough competition from the boys from the Brisbane Running Buddies, they've got something pretty special planned.
Anyway, its wierd, but you'd think that after four days of no running the legs would feel rested, but on the contrary, they felt kinda stiff and sore. Not far into the warm-up to the Story Bridge they started to feel normal again.
On the pgm was 1 minute efforts. Guess I was going at about 80%, I didn't want to push it too much. We did six of these, with a 45 second standing recovery. To finish off Pat said we could do a 3 or a 2 minute effort, 3 mins for those who didn't race on the weekend, and 2 mins for those who did. Hmmm, what to do. Started running with a group who stopped at 2 mins but I felt good so forged on. Was gonna do 3 mins but I reached Langy (also suffered the dreaded lurgy on the weekend) so stopped where he had stopped.
As always a good session. Best of all was seeing everyone and hearing all the Noosa stories, not just about the race but everything from the drive up and the pre race dinners to the ice cream stops on the way home.
Matty and Jodie are still grinning from ear to ear. And it was great to see MJ at Pat's again, after all those weeks off with her back injury. Missing in action though were Chelle (you can read her blog for her excuse .... and a laugh) and Clairie. Clairie's over in the wild west working. And still smiling I bet after her great PB on the weekend :-) Just hope she's not too busy to do a few runs there this week in the lead up to the Perth City to Surf on Sunday.
After being confined to quarters all weekend with a bad headcold I felt like I was finally on the improve and last night decided I'd be running this morn. Had planned just to do my own thing but couldn't resist heading to Pat's session to catch up with the gang. I knew many would be taking it easy after their fantastic runs at Noosa so there'd be very little temptation to overdo it. Another reason to go was to drop off some entries for the Intraining Women's Run on September 11th and see if Pat wanted to get a group of guys together to man a water station. Chris (from Intraining) is offering a carton of beer to the best water stop, voting to be done by all the women post race. So hopefully some of Pat's guys will be keen, though they're gonna have some tough competition from the boys from the Brisbane Running Buddies, they've got something pretty special planned.
Anyway, its wierd, but you'd think that after four days of no running the legs would feel rested, but on the contrary, they felt kinda stiff and sore. Not far into the warm-up to the Story Bridge they started to feel normal again.
On the pgm was 1 minute efforts. Guess I was going at about 80%, I didn't want to push it too much. We did six of these, with a 45 second standing recovery. To finish off Pat said we could do a 3 or a 2 minute effort, 3 mins for those who didn't race on the weekend, and 2 mins for those who did. Hmmm, what to do. Started running with a group who stopped at 2 mins but I felt good so forged on. Was gonna do 3 mins but I reached Langy (also suffered the dreaded lurgy on the weekend) so stopped where he had stopped.
As always a good session. Best of all was seeing everyone and hearing all the Noosa stories, not just about the race but everything from the drive up and the pre race dinners to the ice cream stops on the way home.
Matty and Jodie are still grinning from ear to ear. And it was great to see MJ at Pat's again, after all those weeks off with her back injury. Missing in action though were Chelle (you can read her blog for her excuse .... and a laugh) and Clairie. Clairie's over in the wild west working. And still smiling I bet after her great PB on the weekend :-) Just hope she's not too busy to do a few runs there this week in the lead up to the Perth City to Surf on Sunday.
Sunday, August 21, 2005
Noosa
Firstly, thanks for all your comments and support. Tess, just wasn't the same without you. There was no-one waiting for me at the finish line to jump for joy with me! Fancy that!!
I went through so much pain today, a sore gut, blisters and lots of mental anguish. Today is the first time that I have felt, well if I can't meet my goal time then I might as well walk. I can't believe how disheartened I got in the 15th km. I had been about 30-40secs in front of the 1:40 pacing group but it was around here that the leader pacer got me and went in front. It was a mental thing that I had to get over and hearing Tess's voice in my head got me over it. But I have to say it was hard and I fought all my demons to get over the line.
It is easy to say 'great run' when you do a pb - and I did mine by 6min 20sec, but during the run if you had spoken to me I would have broken down in pieces I was feeling that bad at times. I truly believe running is all in the mind now. I didn't feel my gut or my blisters as much as the thoughts running through my head that I hadn't worked hard enough at training or how disappointed people will be if I don't run well etc. A very enlightening day.
Anyway gotta fly. literally. Off to perth in about oooh 40mins. :)
Watch This Space
Tesso here ....
Just wait till you all hear how Clairie did today! I'll let her tell you.
I'm excited :-)
Just wait till you all hear how Clairie did today! I'll let her tell you.
I'm excited :-)
Friday, August 19, 2005
Takin' It Easy (ish)
Tesso here .....
Wasn't feeling 100% when I woke up Thursday, sort of verging on fluey but not really that bad. The scheduled session was one of my favourites, just some short reps, so I didn't want to skip it.
The warm-up was out to under the Story Bridge. I sensed Clairie was on fire when in the 3k or so warmup she shot ahead with Tori and Allison and the three of them were almost out of sight of the rest of the pack!
Pat told us it was going to be an easy session, just basically get the legs moving fast in the lead up to Noosa. We started with 4 x 1 min, with a Pat type 30 second rest. Just quietly I think we all need to pitch in and buy him a new watch. On the second rep Clairie and Rent Boy were battling it out, and there was a fair bit of argy bargy going on. What a laugh! Jan called out to them that they were behaving like triathletes. But Clairie was able to hang in there with him, with Lizzle and I chasing in vain - they got further and further away from us. On the fourth one Scotty joined in the battle, and again Clairie was able to keep up with them. Gosh, I'd love to have some of that speed. I think she has those boys worried!
After the 1 min reps we cruised on over to the floating walkway to do some 30 second efforts. These are great, you just bust a gut for 30 secs and its over before you know ... well, almost. As I said this is one of my fave sessions, but also one I find a little frustrating as I rarely keep up with those I can normally keep up with or finish in front of in the longer stuff.
Warmed down back to the Ship Inn where Pat supplied for our usual treat of watermelon and pineapple. And mini Crunchies .... arrggghhhh! I had to turn my back and not look at them. And as hard as he tried Langy couldn't convince us girls of the zero calorie content.
Anyway, another great session. No matter how you feel before it starts, why do you always feel so much better afterwards?
There are a few pre-race nerves in the group with Noosa Half/10k/5k just a few days away, lots of PBs on the cards for sure. And after seeing her in action yesterday I reckon my co-blogger is in for a big one :-)
Wasn't feeling 100% when I woke up Thursday, sort of verging on fluey but not really that bad. The scheduled session was one of my favourites, just some short reps, so I didn't want to skip it.
The warm-up was out to under the Story Bridge. I sensed Clairie was on fire when in the 3k or so warmup she shot ahead with Tori and Allison and the three of them were almost out of sight of the rest of the pack!
Pat told us it was going to be an easy session, just basically get the legs moving fast in the lead up to Noosa. We started with 4 x 1 min, with a Pat type 30 second rest. Just quietly I think we all need to pitch in and buy him a new watch. On the second rep Clairie and Rent Boy were battling it out, and there was a fair bit of argy bargy going on. What a laugh! Jan called out to them that they were behaving like triathletes. But Clairie was able to hang in there with him, with Lizzle and I chasing in vain - they got further and further away from us. On the fourth one Scotty joined in the battle, and again Clairie was able to keep up with them. Gosh, I'd love to have some of that speed. I think she has those boys worried!
After the 1 min reps we cruised on over to the floating walkway to do some 30 second efforts. These are great, you just bust a gut for 30 secs and its over before you know ... well, almost. As I said this is one of my fave sessions, but also one I find a little frustrating as I rarely keep up with those I can normally keep up with or finish in front of in the longer stuff.
Warmed down back to the Ship Inn where Pat supplied for our usual treat of watermelon and pineapple. And mini Crunchies .... arrggghhhh! I had to turn my back and not look at them. And as hard as he tried Langy couldn't convince us girls of the zero calorie content.
Anyway, another great session. No matter how you feel before it starts, why do you always feel so much better afterwards?
There are a few pre-race nerves in the group with Noosa Half/10k/5k just a few days away, lots of PBs on the cards for sure. And after seeing her in action yesterday I reckon my co-blogger is in for a big one :-)
Wednesday, August 17, 2005
Wednesday Run
Public Holiday today - Show Day.
So what do all good runners do on a holiday? Turn it into a run day....with breakfast to boot :)
Headed out from the regatta with Hubby in tow. I got to the 2km mark and my right knee was quite sore. Allan has a viral infection as well so at the 3km mark we turned around and waved goodbye to all the others who were setting off to do longer runs.
Tesso ended up doing around 25km!!! No wonder she is the State Champion.
Her first 10-15km were at 5:10 pace as her and Liz were practising for their role as Official Noosa Pacers for Pat Carroll (1:50 goal). I wish I was running with them, they are going to have so much fun.
On the way back to the Regatta my knee totally gave way and I was in immense pain. I have no idea what has happened to it and am a bit concerned. At this stage, nothing will stop me running Noosa but to err on caution I have begun NSAID course and am icing and stretching religiously. It is not ITB but a very sharp pain at the front bottom of my knee..... any ideas?
**********HAPPY BIRTHDAY TO YOU PAT CARROLL**********
So what do all good runners do on a holiday? Turn it into a run day....with breakfast to boot :)
Headed out from the regatta with Hubby in tow. I got to the 2km mark and my right knee was quite sore. Allan has a viral infection as well so at the 3km mark we turned around and waved goodbye to all the others who were setting off to do longer runs.
Tesso ended up doing around 25km!!! No wonder she is the State Champion.
Her first 10-15km were at 5:10 pace as her and Liz were practising for their role as Official Noosa Pacers for Pat Carroll (1:50 goal). I wish I was running with them, they are going to have so much fun.
On the way back to the Regatta my knee totally gave way and I was in immense pain. I have no idea what has happened to it and am a bit concerned. At this stage, nothing will stop me running Noosa but to err on caution I have begun NSAID course and am icing and stretching religiously. It is not ITB but a very sharp pain at the front bottom of my knee..... any ideas?
**********HAPPY BIRTHDAY TO YOU PAT CARROLL**********
Tuesday, August 16, 2005
TUESDAYS EFFORT
Contrary to many others I really like this session. It is a good teller as to how you are going and what you can expect from the 3k TT.
We did 2 x 2km and then 1 x 1km.
Normally I would go hard to see what I could do and try to do it as close to 8mins as poss for the 2kms then a 4min for the final km.
Today though, with Noosa beckoning and me feeling like I didn't want to be there (I can't wait for summer) I decided to stick with Ciaran who was practicising his pacing for Noosa. We are running together so today was 4:44 per km pace.
The first km we did in 4:10, then the second. I kept yelling at him to slow down but I don't know why I didn't. Then I stopped to rest but he kept going to work it out, no doubt being frustrated with his pacing efforts.
Again I set off to do another 2km. This was much closer to target (4:30/km) but my legs were tired now and I have big doubts about my goal time at Noosa because of this session. I found it hard to do 4:44 when everyone around me was going so fast but yet I also felt like I was doing more effort than the time was indicating.
Poor Ciaran, as he has the flu I am not sure how he is going to go in his role as official pacer at Noosa. Get better mate and rest up until Sunday. Garmin can pace for us :)
We did 2 x 2km and then 1 x 1km.
Normally I would go hard to see what I could do and try to do it as close to 8mins as poss for the 2kms then a 4min for the final km.
Today though, with Noosa beckoning and me feeling like I didn't want to be there (I can't wait for summer) I decided to stick with Ciaran who was practicising his pacing for Noosa. We are running together so today was 4:44 per km pace.
The first km we did in 4:10, then the second. I kept yelling at him to slow down but I don't know why I didn't. Then I stopped to rest but he kept going to work it out, no doubt being frustrated with his pacing efforts.
Again I set off to do another 2km. This was much closer to target (4:30/km) but my legs were tired now and I have big doubts about my goal time at Noosa because of this session. I found it hard to do 4:44 when everyone around me was going so fast but yet I also felt like I was doing more effort than the time was indicating.
Poor Ciaran, as he has the flu I am not sure how he is going to go in his role as official pacer at Noosa. Get better mate and rest up until Sunday. Garmin can pace for us :)
Banjo Player in the Big Smoke
Tesso here with my first ever real contribution to the 'Clairie & Tesso in Bris Vegas' blog .....
Saturday 13 Aug
Well Sydney might have been sunny but it sure was chilly. Worried that just a jumper and a windcheater weren't enough to keep me warm waiting for the start of the City to Surf I scrounged around the Glebe markets Saturday morn and found myself a $5 ski jacket which just happened to be CR blue :-)
Headed down to the bay mid afternoon for a liesurely 9k run with JD. Hmmm, not too many runners around, must all be saving themselves for the big one the next day. Ha, Sydneysiders are soft ;-)
Had a great dinner out at No Name at Leichhardt, plenty of food (minestrone, bread, potato wedges, steamed veges .... er, better stop there) and a glass or six of red. Fuelled up!
Sunday 14 Aug
Race morning didn't seem quite as cold, maybe it was just the ski jacket. I was expecting crowds at the start line though when we got there around 7.15 we found ourselves basically one row back from the barricade. There was a great little pack of Sydney CRs plus Miners and I. We had lots of laughs admiring eachothers throwaway gear. Marty, clearly jealous of my jacket, told me I looked like the best dressed homeless person in Sydney :-) Me, I had my eye on ORunner's sweater and seriously contemplated snaffling it when he tossed it and racing with around my waist.
My teammate Karisma turned up but with a few minutes to go decided to move back a few meters and start with Aunty K and crew. I thought I'd brave it with the fast guys.
Didn't seem too long before we were moving forward waiting for the gun to go. Flying down William St I couldn't resist the urge to look back over my shoulder at the crowd behind - what an awesome sight!
I missed a few of the km markers so wasn't sure of my pace. I thought briefly about chasing Dash but glad I didn't, he took off like it was a 100 meter sprint! I knew Flashduck had a similar goal as mine so I tried to keep her within reach and finally caught up with her at the top of Heartbreak Hill.
Over halfway now which was a good feeling, and it didn't seem too long before the 10 marker loomed - I think it was 46:40 or thereabouts and I figured bloody Chris (my mate from the Regatta Runners) would probably be close to finishing. I was right, he ran 47:50!
It was so exciting when the CR cheersquad came into sight (JD, Superflake, Gronk), I knew exactly where they'd be but still had been looking out for them for the past 5 minutes.
I had a great final km, wasn't really sure I'd break 65 mins even until I rounded that bend and hit the finish straight so was pretty happy to see the clock on 63 something! My card said 63:30 though my watch was 63:38 - but I'll take the official time thanks ;-)
Grabbed my gear and headed up the road to join the cheersquad for a while. It was fantastic to see Lucklylegs coming in, surrounded by people probably a third of her age .... and passing some of them I might add. What a legend! We gave her a huge cheer but she was so 'in the zone' she missed us.
The session at the pub was so much fun, the room was a sea of blue and yellow. Hadn't eaten since pre race (where I ate Bernie G's muesli bar that Blue Dog had given me, finished it just as she was asking for it - I thought it was his!) so headed off to pizza and dessert with JD, Aunty K, Truckie, Owly, Wobbly, Blue Dog and Bernie. Topped it at Owly's place drinking hot tea and listening to her upstairs neighbours.
All in all a great weekend. Already thinking about 2006 where the goal is sub 62. Should be do-able with a few more Mt Coot-thas in the months before .... and a few less red wines on the night before.
Oh, and Clairie WILL be there next year!!!!!
Saturday 13 Aug
Well Sydney might have been sunny but it sure was chilly. Worried that just a jumper and a windcheater weren't enough to keep me warm waiting for the start of the City to Surf I scrounged around the Glebe markets Saturday morn and found myself a $5 ski jacket which just happened to be CR blue :-)
Headed down to the bay mid afternoon for a liesurely 9k run with JD. Hmmm, not too many runners around, must all be saving themselves for the big one the next day. Ha, Sydneysiders are soft ;-)
Had a great dinner out at No Name at Leichhardt, plenty of food (minestrone, bread, potato wedges, steamed veges .... er, better stop there) and a glass or six of red. Fuelled up!
Sunday 14 Aug
Race morning didn't seem quite as cold, maybe it was just the ski jacket. I was expecting crowds at the start line though when we got there around 7.15 we found ourselves basically one row back from the barricade. There was a great little pack of Sydney CRs plus Miners and I. We had lots of laughs admiring eachothers throwaway gear. Marty, clearly jealous of my jacket, told me I looked like the best dressed homeless person in Sydney :-) Me, I had my eye on ORunner's sweater and seriously contemplated snaffling it when he tossed it and racing with around my waist.
My teammate Karisma turned up but with a few minutes to go decided to move back a few meters and start with Aunty K and crew. I thought I'd brave it with the fast guys.
Didn't seem too long before we were moving forward waiting for the gun to go. Flying down William St I couldn't resist the urge to look back over my shoulder at the crowd behind - what an awesome sight!
I missed a few of the km markers so wasn't sure of my pace. I thought briefly about chasing Dash but glad I didn't, he took off like it was a 100 meter sprint! I knew Flashduck had a similar goal as mine so I tried to keep her within reach and finally caught up with her at the top of Heartbreak Hill.
Over halfway now which was a good feeling, and it didn't seem too long before the 10 marker loomed - I think it was 46:40 or thereabouts and I figured bloody Chris (my mate from the Regatta Runners) would probably be close to finishing. I was right, he ran 47:50!
It was so exciting when the CR cheersquad came into sight (JD, Superflake, Gronk), I knew exactly where they'd be but still had been looking out for them for the past 5 minutes.
I had a great final km, wasn't really sure I'd break 65 mins even until I rounded that bend and hit the finish straight so was pretty happy to see the clock on 63 something! My card said 63:30 though my watch was 63:38 - but I'll take the official time thanks ;-)
Grabbed my gear and headed up the road to join the cheersquad for a while. It was fantastic to see Lucklylegs coming in, surrounded by people probably a third of her age .... and passing some of them I might add. What a legend! We gave her a huge cheer but she was so 'in the zone' she missed us.
The session at the pub was so much fun, the room was a sea of blue and yellow. Hadn't eaten since pre race (where I ate Bernie G's muesli bar that Blue Dog had given me, finished it just as she was asking for it - I thought it was his!) so headed off to pizza and dessert with JD, Aunty K, Truckie, Owly, Wobbly, Blue Dog and Bernie. Topped it at Owly's place drinking hot tea and listening to her upstairs neighbours.
All in all a great weekend. Already thinking about 2006 where the goal is sub 62. Should be do-able with a few more Mt Coot-thas in the months before .... and a few less red wines on the night before.
Oh, and Clairie WILL be there next year!!!!!
Sunday, August 14, 2005
Sunday Run
Got a late call to head down the coast to watch the Bledisloe Cup with some friends. It was a late night so we stayed down there at the unit. Meant missing out on BRRC 10Miler this morning, which in hindsight was probably good but at the time I was very disappointed.
Headed out for a run to compensate around Southport but after 4km I was in all sorts of pain. My legs were hurting, tired and I just could not get moving. I called it quits after 10km with an overall pace of 5min/km. How on earth am I going to try for 1:45 at Noosa next Sunday?????
Tess you are a legend. Great run today and I look forward to your blog post.
Headed out for a run to compensate around Southport but after 4km I was in all sorts of pain. My legs were hurting, tired and I just could not get moving. I called it quits after 10km with an overall pace of 5min/km. How on earth am I going to try for 1:45 at Noosa next Sunday?????
Tess you are a legend. Great run today and I look forward to your blog post.
Friday, August 12, 2005
Rest Day
Today is a rest day, normally I do a hard gym session but I took Allan to the gym last night instead of our usual Thursday night 'date night'. It was fun doing it together but even funnier to watch him on the ecliptical (?) machine.
Got massage booked in for tonight and going to play with Tesso's garmin (whilst she is away) on my Saturday run.
Got a 10Miler race at Bris Road Runners on Sunday...should be fun but won't be the same without Tesso.
GOOD LUCK TO EVERYONE RUNNING IN THE SYDNEY CITY TO SURF. REMEMBER TO ENJOY THE MOMENT - oh yeah and have a drink for me at the end :)
Got massage booked in for tonight and going to play with Tesso's garmin (whilst she is away) on my Saturday run.
Got a 10Miler race at Bris Road Runners on Sunday...should be fun but won't be the same without Tesso.
GOOD LUCK TO EVERYONE RUNNING IN THE SYDNEY CITY TO SURF. REMEMBER TO ENJOY THE MOMENT - oh yeah and have a drink for me at the end :)
Thursday, August 11, 2005
10 TURNS TO 5
I felt like shit today. Ran like shit and had heavy legs. However looking back over previous weeks (even BI - before injury) I see that Thursday speed session is always a hard one for me. It is at the end of the week, I am tired from late TV wed night and hard working all week, plus my weekly training up till then is pretty intense. So sooner or later something is going to give.
Anyhow no excuses - at the end of the day it is DAMN FANTASTICto be running injury free no matter how tired, or slow I feel.
We warmed up then did 5 mins fast turned around and ran 5 mins fast back to the starting point.
Meant to have 60sec rest before sprinting out again (only managed 40sec) but this time Pat turned us around after 2.5mins. At the end of that we had to run up the big grassy hill and collapse.
A very long warmdown with Flash - so at fast pace - was in store for me. Liz did hers with Phil so we both finished totally exhausted and unable to hold up a conversation very well.
I guess that's why we love running....the exhaustion!
Anyhow no excuses - at the end of the day it is DAMN FANTASTICto be running injury free no matter how tired, or slow I feel.
We warmed up then did 5 mins fast turned around and ran 5 mins fast back to the starting point.
Meant to have 60sec rest before sprinting out again (only managed 40sec) but this time Pat turned us around after 2.5mins. At the end of that we had to run up the big grassy hill and collapse.
A very long warmdown with Flash - so at fast pace - was in store for me. Liz did hers with Phil so we both finished totally exhausted and unable to hold up a conversation very well.
I guess that's why we love running....the exhaustion!
Wednesday, August 10, 2005
Gym and School of Pain
Went to the gym this morning. Everything hurt.
My whole body is tired yet I had a great sleep last night. Had the window wide open and got the fresh cold air blowing in whilst I huddled under the doona. Lovely.
Not looking forward to school of pain, mainly because I have tired legs, but I am sure by 6pm I will be firing on all cylinders. Doesn't help that I have 30 hours of work to get done today before I leave *sigh*
I knew the day was going to be terrible when I got out of the shower at the gym and found my bra didn't match my knickers *shock* Sorry Mum :)
My whole body is tired yet I had a great sleep last night. Had the window wide open and got the fresh cold air blowing in whilst I huddled under the doona. Lovely.
Not looking forward to school of pain, mainly because I have tired legs, but I am sure by 6pm I will be firing on all cylinders. Doesn't help that I have 30 hours of work to get done today before I leave *sigh*
I knew the day was going to be terrible when I got out of the shower at the gym and found my bra didn't match my knickers *shock* Sorry Mum :)
Tuesday, August 09, 2005
Hill Repeats
Wow Tesso if that is you going slow then I'd hate to see you on a week when you are going fast and not got so many miles in the leg!!!
Got the to the gardens on a lovely warm up this morning, I really enjoy going over the Victoria Bridge, nice views and good paths all the way.
Everyone was talking about Bridge to Brisbane and it was good to hear all the good reports on everyone's efforts.
I said I was going to take it easy today - my quads are still sore (they are never sore) so I assume that is my body telling me to watch out. I have been ramping the mileage up totally ignoring the 10% rule so today I played it safe. Well that was the plan. However Tess then said she was going to run with me and I am sure on each lap she was going faster and pushing me that little bit further.
She is amazingly strong on the downhills no matter how hard she goes on the uphill so it was interesting to keep up with her today. Hopefully I picked up a few tips.
I say it often and I will say it again, I have so much respect for Tess as a runner. She puts in all the hard efforts and long kms and it always there with an ear to listen and offer advise. Tess I wish you all the best on Sunday at the Sydney City to Surf, we'll be thinking of you. I was going to say to rest up for it on Saturday but one thing I have noticed with your running is that you bounce back very very quickly from high mileage. Each time you do a 30km+ training run you then pull a pb or do really well in the days to follow...mmmm might have to try that one day.
Myself - I think I take a lot longer to recover, but that's okay I'm still learning :)
I was steady up the last hill on the bridge this morning watching Tess and others fly off into the sunrise but at the top some of the others starting slowing down and pulling up preparing to finish, I kept the legs turning and managed to pass a few on the downhill. That is the first time I have done that so I was happy with the session.
Another bloody cold shower at Southbank so I was shivering all the way to work!!!
Got the to the gardens on a lovely warm up this morning, I really enjoy going over the Victoria Bridge, nice views and good paths all the way.
Everyone was talking about Bridge to Brisbane and it was good to hear all the good reports on everyone's efforts.
I said I was going to take it easy today - my quads are still sore (they are never sore) so I assume that is my body telling me to watch out. I have been ramping the mileage up totally ignoring the 10% rule so today I played it safe. Well that was the plan. However Tess then said she was going to run with me and I am sure on each lap she was going faster and pushing me that little bit further.
She is amazingly strong on the downhills no matter how hard she goes on the uphill so it was interesting to keep up with her today. Hopefully I picked up a few tips.
I say it often and I will say it again, I have so much respect for Tess as a runner. She puts in all the hard efforts and long kms and it always there with an ear to listen and offer advise. Tess I wish you all the best on Sunday at the Sydney City to Surf, we'll be thinking of you. I was going to say to rest up for it on Saturday but one thing I have noticed with your running is that you bounce back very very quickly from high mileage. Each time you do a 30km+ training run you then pull a pb or do really well in the days to follow...mmmm might have to try that one day.
Myself - I think I take a lot longer to recover, but that's okay I'm still learning :)
I was steady up the last hill on the bridge this morning watching Tess and others fly off into the sunrise but at the top some of the others starting slowing down and pulling up preparing to finish, I kept the legs turning and managed to pass a few on the downhill. That is the first time I have done that so I was happy with the session.
Another bloody cold shower at Southbank so I was shivering all the way to work!!!
Sunday, August 07, 2005
Clairie the Elite Runner
It was my intention to run from the finish of the Bridge to Brisbane to the Regatta for breaky but it turned out that we drove to breaky and after cooling down I didn't feel like a long run. I had a sore blistered toe that was bothering me too.
After breaky we went home, then showered and headed out for some shopping. Got home and made hubby lunch then decided to go and do a run now at 2pm before lunch (to see if no fuel would be good). It was great that Tesso had loaned me her Garmin 201 Forerunner so I had a new toy to play with.
Off I set and the first km I kept thinking "WTF are you doing??" My foot was sore, my quads were sore, my left calf was tight and I had a headache. But after two massive hills they all got sorted out and I was flying along. The garmin kept saying different paces and I was always looking at it - very distracting but took the mind of the pain.
I stopped for a drink at 4:85km at a park and then started up a steep hill on the way home. I decided I was not up to 15km so would just circle the golf club and go home.
At around 7km I had a brain meltdown. I felt strong, legs were ticking over and breathing was well under control. It was hot and I was very sweaty. I felt alive and exhausted. This is what elite athletes do. Run twice a day, put their bodies through extreme measures to fine tune their systems. I was telling myself this would make me a better runner to copy what the elites do...and I felt my body get a resurgence of strength just thinking about it. Though at the same time, I think it was because the planned 15km had been cut short to 11km and I was happy to be on the home stretch.
To entice me to run fast I had my fuel belt on with 3 square of cadbury dairy milk tucked away. I told myself I could eat them when I got to the school oval (approx 8.5km). After finally getting there with a teeny show of a shuffle towards the end I devoured my squares and drank a gallon of water. Did a few stretches and then headed off for home with 2.5km to go. The last km to home is very hilly but I think this was better for my legs at this stage than just running on the flat.
I got home and was in loads of pain. I took my shoes and socks and Garmin off and hopped in the pool. Blimey! 16oC!!! The pain immediately went away and was replaced with numbness. I stayed in for 4mins - the longest I could bear and jumped out for a hot shower.
The little blister I had earlier had now progressed to a 10cent blood blister (covering my whole big tow) and I could barely walk but still, I was happy with my efforts.
I felt so good after my shower, totally invincible and went looking for the remaining 47 squares of chocolate. *mmmmmmm*
After breaky we went home, then showered and headed out for some shopping. Got home and made hubby lunch then decided to go and do a run now at 2pm before lunch (to see if no fuel would be good). It was great that Tesso had loaned me her Garmin 201 Forerunner so I had a new toy to play with.
Off I set and the first km I kept thinking "WTF are you doing??" My foot was sore, my quads were sore, my left calf was tight and I had a headache. But after two massive hills they all got sorted out and I was flying along. The garmin kept saying different paces and I was always looking at it - very distracting but took the mind of the pain.
I stopped for a drink at 4:85km at a park and then started up a steep hill on the way home. I decided I was not up to 15km so would just circle the golf club and go home.
At around 7km I had a brain meltdown. I felt strong, legs were ticking over and breathing was well under control. It was hot and I was very sweaty. I felt alive and exhausted. This is what elite athletes do. Run twice a day, put their bodies through extreme measures to fine tune their systems. I was telling myself this would make me a better runner to copy what the elites do...and I felt my body get a resurgence of strength just thinking about it. Though at the same time, I think it was because the planned 15km had been cut short to 11km and I was happy to be on the home stretch.
To entice me to run fast I had my fuel belt on with 3 square of cadbury dairy milk tucked away. I told myself I could eat them when I got to the school oval (approx 8.5km). After finally getting there with a teeny show of a shuffle towards the end I devoured my squares and drank a gallon of water. Did a few stretches and then headed off for home with 2.5km to go. The last km to home is very hilly but I think this was better for my legs at this stage than just running on the flat.
I got home and was in loads of pain. I took my shoes and socks and Garmin off and hopped in the pool. Blimey! 16oC!!! The pain immediately went away and was replaced with numbness. I stayed in for 4mins - the longest I could bear and jumped out for a hot shower.
The little blister I had earlier had now progressed to a 10cent blood blister (covering my whole big tow) and I could barely walk but still, I was happy with my efforts.
I felt so good after my shower, totally invincible and went looking for the remaining 47 squares of chocolate. *mmmmmmm*
Bridge To Brisbane - 12km
What a magnificent day!!!
The cold weather greeted us all as we huddled outside the bowls club waiting for the bus to come and collect all the Regatta/Intraining runners. It was good to be cold with so many others - made you feel all warm inside :)
I had planned to pace Allan, my husband to a 60min finish - so 5min/km for the 12km course. Though we managed to get up close to the front and I think that encouraged him too much. He took off and I spent the first 4km about 100m behind him. He was doing 4:10 pace then 4:20 then 4:30 so I knew eventually he would blow and I promised myself I would not say "I told you so" hee hee hee
Got to the 5km mark in 22:30 and maintained that until the 10km mark. Then the wheels came off the bus. By now Al was trailing behind and I was jogging on the spot waiting for him to catch up every 300m or so. He told me to go on ahead but I was keen to run with him and I had vowed that we would cross the line together at 60mins.
We got around the corner and heard the finish, he grabbed my hand and we ran the last 300m hand in hand and crossed the line with a very ecstatic husband at 56:00. He is hurting all over now and nursing a hammy but very very happy with his run.
It was the most rewarding experience being out there with him the whole way. It was a first for us but I certainly hope not the last. I enjoyed not having any pressure on me as well and it seemed to make a big difference to my performance. Getting to the 10km mark in under 47mins was a pb for me but I certainly wasn't running hard so amazingly I seemed to have improved a bit lately.
The only bad spot I had was seeing someone go past just after the 10km mark that should have been behind me on any normal day - that stung. (does that make me a bitch?) Oh well I guess that's the breaks with pacing. Good and Bad.
Now a bit of a rest before an easy 15km tonight using Tessos Garmin to make it a bit exciting.
The cold weather greeted us all as we huddled outside the bowls club waiting for the bus to come and collect all the Regatta/Intraining runners. It was good to be cold with so many others - made you feel all warm inside :)
I had planned to pace Allan, my husband to a 60min finish - so 5min/km for the 12km course. Though we managed to get up close to the front and I think that encouraged him too much. He took off and I spent the first 4km about 100m behind him. He was doing 4:10 pace then 4:20 then 4:30 so I knew eventually he would blow and I promised myself I would not say "I told you so" hee hee hee
Got to the 5km mark in 22:30 and maintained that until the 10km mark. Then the wheels came off the bus. By now Al was trailing behind and I was jogging on the spot waiting for him to catch up every 300m or so. He told me to go on ahead but I was keen to run with him and I had vowed that we would cross the line together at 60mins.
We got around the corner and heard the finish, he grabbed my hand and we ran the last 300m hand in hand and crossed the line with a very ecstatic husband at 56:00. He is hurting all over now and nursing a hammy but very very happy with his run.
It was the most rewarding experience being out there with him the whole way. It was a first for us but I certainly hope not the last. I enjoyed not having any pressure on me as well and it seemed to make a big difference to my performance. Getting to the 10km mark in under 47mins was a pb for me but I certainly wasn't running hard so amazingly I seemed to have improved a bit lately.
The only bad spot I had was seeing someone go past just after the 10km mark that should have been behind me on any normal day - that stung. (does that make me a bitch?) Oh well I guess that's the breaks with pacing. Good and Bad.
Now a bit of a rest before an easy 15km tonight using Tessos Garmin to make it a bit exciting.
Thursday, August 04, 2005
400's
My legs felt like lead this morning after the 3K TT on Tuesday followed by a gym session Wed morning and a 60min run Wed night.
But I was in the same boat as many others who were starting to feel the effects of a running 'build up'.
We headed out to New Farm - which is around 3k warm up and I was tired by the time we did that. Pat said we were doing 400 or 500ms and i stupidly thought he would make it up at the time (ie stop at either 400 or 500). But after we started and then Tess stopped just ahead of me I pulled up too thinking she had injured herself. Then EVERYONE behind us pulled up as well. I get it - that was the 400m mark. The 500m runers had gone ahead and stopped at the next marker Pat had put out.
We had ample rest today and that made me feel much much better than normal. I started to enjoy it even. I called out for the boys to catch us as we all took off to head back to the start. They never had a chance. However on the next rep when we headed out we had to laugh - Pat had moved our marker further out and closer to the guys so this time they were bound to catch us on the way in.
Tesso is so consistent yet I was all over the place. One or two I managed to get in front of her and then the others I was about 10m behind - but she kept the pace all the time. Need to learn her secret.
Lizzle was running with us too and after doing 500m on the first rep, stayed with us for the remaining ones.
We then did the cool down and included a 1km no watch run. Money is donated to Camp Quality and the winner gets the receipt for tax purposes. It was fun. I put down 5mins (this is what I want to run on Sunday) but got to the line in 4:24. WAAAAAY OOOOUUUT. I can only say that after a speed session it is really really hard to guestimate your times/pace as your legs have so much fatigue in them but are still keen to go a bit fast. Oh well, next time maybe :)
Well done to Liz and Tess who both crossed the line in 5:10 as they guessed - the exact pace they will both need as they are Official Pacers for the Noosa Half at 1:50 pace.
But I was in the same boat as many others who were starting to feel the effects of a running 'build up'.
We headed out to New Farm - which is around 3k warm up and I was tired by the time we did that. Pat said we were doing 400 or 500ms and i stupidly thought he would make it up at the time (ie stop at either 400 or 500). But after we started and then Tess stopped just ahead of me I pulled up too thinking she had injured herself. Then EVERYONE behind us pulled up as well. I get it - that was the 400m mark. The 500m runers had gone ahead and stopped at the next marker Pat had put out.
We had ample rest today and that made me feel much much better than normal. I started to enjoy it even. I called out for the boys to catch us as we all took off to head back to the start. They never had a chance. However on the next rep when we headed out we had to laugh - Pat had moved our marker further out and closer to the guys so this time they were bound to catch us on the way in.
Tesso is so consistent yet I was all over the place. One or two I managed to get in front of her and then the others I was about 10m behind - but she kept the pace all the time. Need to learn her secret.
Lizzle was running with us too and after doing 500m on the first rep, stayed with us for the remaining ones.
We then did the cool down and included a 1km no watch run. Money is donated to Camp Quality and the winner gets the receipt for tax purposes. It was fun. I put down 5mins (this is what I want to run on Sunday) but got to the line in 4:24. WAAAAAY OOOOUUUT. I can only say that after a speed session it is really really hard to guestimate your times/pace as your legs have so much fatigue in them but are still keen to go a bit fast. Oh well, next time maybe :)
Well done to Liz and Tess who both crossed the line in 5:10 as they guessed - the exact pace they will both need as they are Official Pacers for the Noosa Half at 1:50 pace.
Tuesday, August 02, 2005
3 Km Time Trial
12:45, I sux.
500m splits - 2:02, 2:12, 2:10, 2:12, 12:11, 1:55 I think it came to total of 12:42 but I stopped my watch a bit after I crossed and gave my offical time to Pat as 12:45.
500m splits - 2:02, 2:12, 2:10, 2:12, 12:11, 1:55 I think it came to total of 12:42 but I stopped my watch a bit after I crossed and gave my offical time to Pat as 12:45.
Monday, August 01, 2005
Monday Morning
Big day at work today and tomorrow.
Not helped by nightmares after watching Constantine last night..
I woke up this morning and Allan asked what I had on today. I said I was late I had to go do my 3k TT. He then reminded me that it was Monday and the TT was tomorrow. Obviously it is weighing on my mind a fair bit.
So headed to the gym and did a very quick warm up on the eliptical machine. Then worked my arms, back and core mostly and spent a good 25mins stretching before hitting the showers. Great way to start the day when you need a break from running.
Tomorrows TT is not going to be a PB for me, but I do hope to be able to master the art of pacing myself.
My second km is ALWAYS SLOWER so tomorrow I am going to hold back on the first km, then do the second one at the same pace, then come home.
looking to do 2:05 500m splits to finish in 12mins 30sec. I need to look at my 500m splits (which I never do) to ensure I keep to pace. My B goal is to keep Tesso within 500m of me. I think I can do that as she should be around the 12:00 mark.
Not helped by nightmares after watching Constantine last night..
I woke up this morning and Allan asked what I had on today. I said I was late I had to go do my 3k TT. He then reminded me that it was Monday and the TT was tomorrow. Obviously it is weighing on my mind a fair bit.
So headed to the gym and did a very quick warm up on the eliptical machine. Then worked my arms, back and core mostly and spent a good 25mins stretching before hitting the showers. Great way to start the day when you need a break from running.
Tomorrows TT is not going to be a PB for me, but I do hope to be able to master the art of pacing myself.
My second km is ALWAYS SLOWER so tomorrow I am going to hold back on the first km, then do the second one at the same pace, then come home.
looking to do 2:05 500m splits to finish in 12mins 30sec. I need to look at my 500m splits (which I never do) to ensure I keep to pace. My B goal is to keep Tesso within 500m of me. I think I can do that as she should be around the 12:00 mark.
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