What a great session this morning.
I know I am fitter than this time last year as I recall every Tuesday after a Sunday race I would be exhausted and not able to go 'hard' at the speed.
Today, though exhausted, I was happy with how hard I pushed myself and how my little (ha ha ha ok stop laughing now Matty...) legs kept up the pace.
We did a different warm up over the Storey Bridge which made a nice change. Pat says this is a 4km warmup. Yep certainly felt that long.
The session was then 5 x 500m and 1 x 1km with 60sec rest. If you wanted to go longer you could do 7x500m but I was happy to not do this option (one day I will).
There were sooo many people at Pat's group. I swear there was 60 people running at least this morning. Hence it was a bit crowded. Robson from intraining was there and after egging him on during the warmup we raced one of the 100m sprints we were doing for strides - I won. I only say this because I think I pulled a muscle in my butt!!
So for the first 500m it was very crowded and I tried to sit back but eventually took off and started the watch. 1:58 for that one. Mmm Could have sworn I was faster. Then Robson chased me and we raced the next one - I did 1:48. That was also after 36sec rest.
The rest of the session went pretty much the same way with just under 2min. Not sure what happened in the 1km as I was going much faster than that so I think I didn't stop the watch or something.
Splits are:
500m (recovery)
1:58 (36)
1:48 (57)
1:53 (58)
2:00 (57)
1:58 (59)
4:13?
I was pretty happy with the session and very grateful for Tess for giving me some water after my sloppy 2min 500m effort. It certainly helped pick me up again.
It was a great atmosphere out there this morning - the excitement of seeing Tesso and talking about our attack for Caboolture this weekend, seeing so many runners putting in hard efforts and of course laughing about all our sore butts on the cool down...Yep easy to see why this running stuff is so much fun!!!!
Tuesday, January 31, 2006
Sunday, January 29, 2006
First Race 2006 - 15km BRRC
If I didn't feel so bloody fantastic I think I would just about be ready to give up this running caper!!
I am so crap at pacing and even with strict instructions from coaches and running pals I still managed to make an ass of myself today.
Lined up at BRRC feeling very wired and nervous. Having a rest day yesterday and doing no long run made me feel weird all day and I could not help but think of the run on Sunday all day/night so needless to say I was keen to get it over with.
I slept quite well so have no excuses there. Even felt great doing the 2km warm up followed by some strides, a quick toilet stop and then got to the race line just in time for the gun. Perfect.
I had memorised my plan of 5km loops. The plan was doing the first one in 4:48per km, second in 4:36per km and the last loop in 4:24per km.
So you may ask why the hell was I out the front with Claire Geraghty doing the first km in 4:19??? I pulled back a bit and then Margo went past so I made it my goal that no matter what I would do the best I could to remain in third place (female).
The km splits worked out like this:
4:19 1st km22:01 5km time
45:11 10km time
4:21 last km
I felt great on the first loop and on the second was on target for a 10km PB. I missed it by 20sec as I slowed down on the 7-8km as it was so hot on the bitumen. Picked up the pace again when we were running along the river with the cool breezes and shade. That was to be my race outcome, fast/slow/fast/slow. It looked like I was doing a tempo run not a race with a well thought out plan!
I started the final loop and got a surge though again I slowed up just before the 12km mark for a bit. I kicked into gear and did some good running to chase those in front of me to get home.
Personally I would have loved to catch Eddie but just as I surged in the last km so did he....and off he went.
Crossed the finish in 1:08:49 which is 4:35pace for the 15km but I can assure you I ran much faster/slower than that and the inconsistency is what is driving me mad.
A few km to cool down and then home to shower. 19km so far and I will get out for another 8km tonight to ease the muscles.
Great crowd out there today, but where was Hannah?
EDIT: In punishment for my shocking pacing this morning (actually no it was always planned) I threw the shoes on again tonight for a hilly 8km. Let me assure you it was VERY slow...
I am so crap at pacing and even with strict instructions from coaches and running pals I still managed to make an ass of myself today.
Lined up at BRRC feeling very wired and nervous. Having a rest day yesterday and doing no long run made me feel weird all day and I could not help but think of the run on Sunday all day/night so needless to say I was keen to get it over with.
I slept quite well so have no excuses there. Even felt great doing the 2km warm up followed by some strides, a quick toilet stop and then got to the race line just in time for the gun. Perfect.
I had memorised my plan of 5km loops. The plan was doing the first one in 4:48per km, second in 4:36per km and the last loop in 4:24per km.
So you may ask why the hell was I out the front with Claire Geraghty doing the first km in 4:19??? I pulled back a bit and then Margo went past so I made it my goal that no matter what I would do the best I could to remain in third place (female).
The km splits worked out like this:
4:19 1st km22:01 5km time
45:11 10km time
4:21 last km
I felt great on the first loop and on the second was on target for a 10km PB. I missed it by 20sec as I slowed down on the 7-8km as it was so hot on the bitumen. Picked up the pace again when we were running along the river with the cool breezes and shade. That was to be my race outcome, fast/slow/fast/slow. It looked like I was doing a tempo run not a race with a well thought out plan!
I started the final loop and got a surge though again I slowed up just before the 12km mark for a bit. I kicked into gear and did some good running to chase those in front of me to get home.
Personally I would have loved to catch Eddie but just as I surged in the last km so did he....and off he went.
Crossed the finish in 1:08:49 which is 4:35pace for the 15km but I can assure you I ran much faster/slower than that and the inconsistency is what is driving me mad.
A few km to cool down and then home to shower. 19km so far and I will get out for another 8km tonight to ease the muscles.
Great crowd out there today, but where was Hannah?
EDIT: In punishment for my shocking pacing this morning (actually no it was always planned) I threw the shoes on again tonight for a hilly 8km. Let me assure you it was VERY slow...
Friday, January 27, 2006
8km Regatta Sprint
I put the heading as sprint because that is how it felt for sure.
This run is meant to be a differential run. I went out in 20:36 and came home in 18:24....that is just over 30sec per km faster on the way home of this 8km run.
I woke up and nearly didn't go. I was tired and today was a day off work. But after I spent last night going through my marathon program and realising I ONLY had 5-6 weeks of training left before tapering meant that every run counts. I have a race this weekend (so no long run) which *GASP* means only 4-5 more 3hr or 30km+ runs to do. I don't think I am going to be ready in time.....how did the weeks go by so fast. I recall thinking i have plenty of time to train and build up gradually. Oh dear.
Anyhow so after all that contemplating I certainly wasn't going to sleep in regardless of how little sleep I got. I arrived at the 6am run at 5.30 and promptly fell asleep at the table outside the regatta. Told you I was tired.
When everyone arrived and we started the run I felt shocking and even had a stitch. It soon went away and I was running 5:05min km's which I was happy with. Got to the 4km mark and felt really great. My tiredness was gone. I felt strong and awake and ready to take on the world. I told myself to push home with no stops (had none on the way out either so I was very dehydrated when I finished). I kept getting faster and faster and again the very last km was my fastest in just under 4:30pace.
Chris and I are still talking about what pace to do my 15km race on Sunday.
After today I will rest tomorrow, then Sunday do 2km warm up then 15km race followed by 6-8km cooldown. That can be my long run for the week :)
Whatever pace I end up running my primary goal is to run successively faster loops (it is a 5km loop course that we do x3 times).
This run is meant to be a differential run. I went out in 20:36 and came home in 18:24....that is just over 30sec per km faster on the way home of this 8km run.
I woke up and nearly didn't go. I was tired and today was a day off work. But after I spent last night going through my marathon program and realising I ONLY had 5-6 weeks of training left before tapering meant that every run counts. I have a race this weekend (so no long run) which *GASP* means only 4-5 more 3hr or 30km+ runs to do. I don't think I am going to be ready in time.....how did the weeks go by so fast. I recall thinking i have plenty of time to train and build up gradually. Oh dear.
Anyhow so after all that contemplating I certainly wasn't going to sleep in regardless of how little sleep I got. I arrived at the 6am run at 5.30 and promptly fell asleep at the table outside the regatta. Told you I was tired.
When everyone arrived and we started the run I felt shocking and even had a stitch. It soon went away and I was running 5:05min km's which I was happy with. Got to the 4km mark and felt really great. My tiredness was gone. I felt strong and awake and ready to take on the world. I told myself to push home with no stops (had none on the way out either so I was very dehydrated when I finished). I kept getting faster and faster and again the very last km was my fastest in just under 4:30pace.
Chris and I are still talking about what pace to do my 15km race on Sunday.
After today I will rest tomorrow, then Sunday do 2km warm up then 15km race followed by 6-8km cooldown. That can be my long run for the week :)
Whatever pace I end up running my primary goal is to run successively faster loops (it is a 5km loop course that we do x3 times).
Thursday, January 26, 2006
Hill 15km Australia Day
Australia Day today.
Just a few of us keen to get up early and head out for a hilly run. Liz, Glenno, Geoff, Rach, Barry and I.
Met at St Lucia Golf Club at 6am and left bang on 6 for the Lone Pine Koala Sanctuary. As you can imagine it is a 7.5km hilly run along semi-deserted roads with lots of river and tree scenery. A beautiful run and we were all in the mood to share it with everyone...except for that damn truck that nearly wiped us out coming home!!
My whole body felt tired today. Seems to be a theme for my Thursdays. I persevered but certainly slowed down coming home. We had gone out a bit fast going out and it caught up to me. It was very hot as well and none of us had water so we were all drinking like camels at the water stops along the way.
A great way to start the day -followed of course by the obligatory vegemite toast at the Golf Club surrounded by beautiful views.
Just a few of us keen to get up early and head out for a hilly run. Liz, Glenno, Geoff, Rach, Barry and I.
Met at St Lucia Golf Club at 6am and left bang on 6 for the Lone Pine Koala Sanctuary. As you can imagine it is a 7.5km hilly run along semi-deserted roads with lots of river and tree scenery. A beautiful run and we were all in the mood to share it with everyone...except for that damn truck that nearly wiped us out coming home!!
My whole body felt tired today. Seems to be a theme for my Thursdays. I persevered but certainly slowed down coming home. We had gone out a bit fast going out and it caught up to me. It was very hot as well and none of us had water so we were all drinking like camels at the water stops along the way.
A great way to start the day -followed of course by the obligatory vegemite toast at the Golf Club surrounded by beautiful views.
Wednesday, January 25, 2006
12km Steady Run
Sure was hot out there this morning.
I actually thought it was going to be cooler - it had been a hot night - but as soon as we started running it got real bad :(
Did first km in 5:04, then 5min for 2nd km and from there kept it pretty consistent with 5min km. Must have been a few quick ones in there the total time was 58:46 - so a bit quicker than last week over the same course.
Big thanks to Tesso for pushing me when I felt like taking it easy. Got the surge again and came home strong.
I actually thought it was going to be cooler - it had been a hot night - but as soon as we started running it got real bad :(
Did first km in 5:04, then 5min for 2nd km and from there kept it pretty consistent with 5min km. Must have been a few quick ones in there the total time was 58:46 - so a bit quicker than last week over the same course.
Big thanks to Tesso for pushing me when I felt like taking it easy. Got the surge again and came home strong.
Tuesday, January 24, 2006
Hill Session with a new Twist
OK so finally I got up early enough to make it to the session that starts at 5:40am!!
Was there in time to greet all the newcomers and make my way out on the warm up with the first group. We had a new warmup to do today (thanks Pat!) and went over the Goodwill Bridge through the gardens loop around Riverside Centre and back to the gardens.
After the usual strides to warm the legs it was all on. I felt really strong on the hills but I think this is mainly because I was taking full advantage of the recovery on the way down. Tess and I were playing our usual game of catch but she was zooming past me on the downhills and I was sometimes catching her on the uphills.
How on earth does someone run fast THE WHOLE SESSION. She was going just as fast going up as going down. I had to get up and then breathe like an elephant to recover and attack the next hill.
I cut one of my recoveries short just so I could jostle with Tess and Phil (they had already turned around to go back up the hill). It was fun and I don't recall ever thinking of a speed session as fun before......
It was a very rewarding session as I felt strong throughout and didn't ease off like I may have done this time last year. In fact I was keen to do a few more when we finished (ok so I am lying to you all now...).
The best bit was seeing how Andy and Anna have really improved on their hills recently and were stronger and doing more efforts than in earlier months.
WELL DONE guys.
Tesso you are going to rock in Caboolture~~~!!!!!
Was there in time to greet all the newcomers and make my way out on the warm up with the first group. We had a new warmup to do today (thanks Pat!) and went over the Goodwill Bridge through the gardens loop around Riverside Centre and back to the gardens.
After the usual strides to warm the legs it was all on. I felt really strong on the hills but I think this is mainly because I was taking full advantage of the recovery on the way down. Tess and I were playing our usual game of catch but she was zooming past me on the downhills and I was sometimes catching her on the uphills.
How on earth does someone run fast THE WHOLE SESSION. She was going just as fast going up as going down. I had to get up and then breathe like an elephant to recover and attack the next hill.
I cut one of my recoveries short just so I could jostle with Tess and Phil (they had already turned around to go back up the hill). It was fun and I don't recall ever thinking of a speed session as fun before......
It was a very rewarding session as I felt strong throughout and didn't ease off like I may have done this time last year. In fact I was keen to do a few more when we finished (ok so I am lying to you all now...).
The best bit was seeing how Andy and Anna have really improved on their hills recently and were stronger and doing more efforts than in earlier months.
WELL DONE guys.
Tesso you are going to rock in Caboolture~~~!!!!!
Saturday, January 21, 2006
3333333333333333333333333333333
Three is my lucky number today! That is because I really wanted to run for 3 hours but instead ended up doing 33km. Yep 33km!!!! The longest I have EVER run in one hit.
Met up with Tesso at 5am after a few red wines last night (and the best steak sandwich in town) with the Pat Carroll Running Group. Despite the social evening, I was keen to get up and out there.
Had a few other followers and we all headed off to run through the streets of St Lucia and Toowong. It was a lovely run with a few small hills and lots of river scenery. The pace was a bit faster than what I would have wanted but I was happy to go with the flow. All up we did 10km in just over 50mins.
Back at the Regatta and the 6am starters were there raring to go. Grabbed Tara and said a quick hello to everyone else *waves to Shane* and off we set again.
The sun was still behind the clouds but the humidity was rising quickly and it was getting very hot and sticky fast.
The pace was also heating up and at the next water break I told Tess and Tara I felt like crap and would be slowing down. Great, we went from 5:12min to 5:17km pace....*groan*
Made it in one piece to New Farm Park. It was close to two hours and I had gone past the point of no return. Only one way to get home now - run or walk. We had done 24km by now but it felt like 54. I decided to have my gu, making sure to wash it down with lots of water. Tess said she felt like a can of V so we detoured via the shops (see Matty girls do love shopping....any chance they get). Tara and I were permitted by the friendly cleaner to use their toilets - only after telling us they were fluro lit to prevent us using drugs in there (WTF?).
So setting back on the road again we had a ginormous laugh with Tesso when her fuel belt bottle attacked her. But you'll have to read her blog for that story!
Run run run and 30mins later the gu is sitting in my throat and I start to gag. Bent over and trying to stop myself vomiting, I had some water and felt okay to start again. We did a lap of the botannical gardens and headed for home 5km away. I had to bite down on the bile once more and in general felt quite bad. My legs were tired - not heavy or sore but exhausted. In hindsight the gu was taken too late and my stomach was rejecting it. Which made me tense up trying to overcome the feeling to just lie down on the road and curl up into a foetus position.....
Anyway not far now. Thanks very much to the kind running angels I was with who kept offering to walk with me if I wanted to walk. Never a chance of that.
We got to the 4km mark and I started to feel I had my groove back. We went through in 5:12, then the next one was 5:07 and the second last one was 5:17 - I was slowing down now. I decided to put on the music to get me home the last km and low and behold my song was playing.....so I pranced about and ran home strongly. Did the final km in 4:28mins. Tess and Tara came with me and it was a great finish to a long hard run together.
I still had energy - and managed to do 20 pushups and my stretches. But I was very lightheaded and could not stomach any food for several hours. I pushed my protein drink down my throat but only just. Might have some breakfast before I run the next long run.
When I got home it was after 10.30am but I just walked into my room and fell in the bed and curled up into that foetal position I had been dreaming of since km 24. I only got up when my Allan finished work and came in to get me up.... I then proceeded to eat us out of house and home so we have just spent the last two hours shopping!!!
Met up with Tesso at 5am after a few red wines last night (and the best steak sandwich in town) with the Pat Carroll Running Group. Despite the social evening, I was keen to get up and out there.
Had a few other followers and we all headed off to run through the streets of St Lucia and Toowong. It was a lovely run with a few small hills and lots of river scenery. The pace was a bit faster than what I would have wanted but I was happy to go with the flow. All up we did 10km in just over 50mins.
Back at the Regatta and the 6am starters were there raring to go. Grabbed Tara and said a quick hello to everyone else *waves to Shane* and off we set again.
The sun was still behind the clouds but the humidity was rising quickly and it was getting very hot and sticky fast.
The pace was also heating up and at the next water break I told Tess and Tara I felt like crap and would be slowing down. Great, we went from 5:12min to 5:17km pace....*groan*
Made it in one piece to New Farm Park. It was close to two hours and I had gone past the point of no return. Only one way to get home now - run or walk. We had done 24km by now but it felt like 54. I decided to have my gu, making sure to wash it down with lots of water. Tess said she felt like a can of V so we detoured via the shops (see Matty girls do love shopping....any chance they get). Tara and I were permitted by the friendly cleaner to use their toilets - only after telling us they were fluro lit to prevent us using drugs in there (WTF?).
So setting back on the road again we had a ginormous laugh with Tesso when her fuel belt bottle attacked her. But you'll have to read her blog for that story!
Run run run and 30mins later the gu is sitting in my throat and I start to gag. Bent over and trying to stop myself vomiting, I had some water and felt okay to start again. We did a lap of the botannical gardens and headed for home 5km away. I had to bite down on the bile once more and in general felt quite bad. My legs were tired - not heavy or sore but exhausted. In hindsight the gu was taken too late and my stomach was rejecting it. Which made me tense up trying to overcome the feeling to just lie down on the road and curl up into a foetus position.....
Anyway not far now. Thanks very much to the kind running angels I was with who kept offering to walk with me if I wanted to walk. Never a chance of that.
We got to the 4km mark and I started to feel I had my groove back. We went through in 5:12, then the next one was 5:07 and the second last one was 5:17 - I was slowing down now. I decided to put on the music to get me home the last km and low and behold my song was playing.....so I pranced about and ran home strongly. Did the final km in 4:28mins. Tess and Tara came with me and it was a great finish to a long hard run together.
I still had energy - and managed to do 20 pushups and my stretches. But I was very lightheaded and could not stomach any food for several hours. I pushed my protein drink down my throat but only just. Might have some breakfast before I run the next long run.
When I got home it was after 10.30am but I just walked into my room and fell in the bed and curled up into that foetal position I had been dreaming of since km 24. I only got up when my Allan finished work and came in to get me up.... I then proceeded to eat us out of house and home so we have just spent the last two hours shopping!!!
Friday, January 20, 2006
Song for the Lonely.......
I found my song.
You know the one I am talking about - the one that picks you up when you are low on energy and gives you great vibes and makes the legs turn over at supernatural speed.
I listened to it Wednesday on the last few km and it helped bring me home. Then today I tried it again and when I was 2km out I turned up the volume and put it on. Ended up doing a 4:22km and didn't really feel it! I was wrapped.
Also the words just hit home when you are out there slogging it out on your own.
Perfect song for the end of the marathon. I will have to work out how to put it on my ipod to play at the 3:30hr mark. Just when I will desperately need something to get me through the next 5/10/15/20mins.
This mornings run was 8km differential - I went out in 19:48 (4km) and came home in 17:48 (4km).
The song is Cher's "SONG FOR THE LONELY" and it is written for running :)
I found "my" song. What's your song?
You know the one I am talking about - the one that picks you up when you are low on energy and gives you great vibes and makes the legs turn over at supernatural speed.
I listened to it Wednesday on the last few km and it helped bring me home. Then today I tried it again and when I was 2km out I turned up the volume and put it on. Ended up doing a 4:22km and didn't really feel it! I was wrapped.
Also the words just hit home when you are out there slogging it out on your own.
Perfect song for the end of the marathon. I will have to work out how to put it on my ipod to play at the 3:30hr mark. Just when I will desperately need something to get me through the next 5/10/15/20mins.
This mornings run was 8km differential - I went out in 19:48 (4km) and came home in 17:48 (4km).
The song is Cher's "SONG FOR THE LONELY" and it is written for running :)
I found "my" song. What's your song?
Thursday, January 19, 2006
Toughest Session Ever!!!
I knew this morning would be tough, but I just didn't expect to be in so much pain.
I tackled the hill as best as I could after a 10min warm up.
I felt great until 1/3 of the way in when my legs started to turn to jelly. I kept going, then my chest was hurting. Still going, then I started having an asthma attack (btw I don't have asthma), more progression and then I got just near the top and my whole body cramped at the same time. WTF? I have no idea but I just hurt. I managed to make it and looking at my time of 4:18 I did heaps better than last week. My HR has a max of 189 (this is age formula and fitness test derived). I did 213 going up the hill....so yes I should have stopped and walked it.
When turning to go down after catching my breath my legs would barely hold me. They were liquid. I took it very slowly and went down hugging trees along the way (it is that steep you have to run into a tree to stop yourself falling over).
The next rep I was much slower on but it hurt worse. I would have in fact stopped and walked if Chris had not been standing at the top yelling out encouragement. He was watching our form - so it was not really the best time to say Stuff this hill shit I'm walking.... I made it to the top - barely and then went straight down.
I don't know why today was so much harder than last week. Same hill, same shoes. At the end of the session I did a body check and realised that my earlobes were in fact not aching - so I can't say I hurt 'all over'....but I got close *grins*
I tackled the hill as best as I could after a 10min warm up.
I felt great until 1/3 of the way in when my legs started to turn to jelly. I kept going, then my chest was hurting. Still going, then I started having an asthma attack (btw I don't have asthma), more progression and then I got just near the top and my whole body cramped at the same time. WTF? I have no idea but I just hurt. I managed to make it and looking at my time of 4:18 I did heaps better than last week. My HR has a max of 189 (this is age formula and fitness test derived). I did 213 going up the hill....so yes I should have stopped and walked it.
When turning to go down after catching my breath my legs would barely hold me. They were liquid. I took it very slowly and went down hugging trees along the way (it is that steep you have to run into a tree to stop yourself falling over).
The next rep I was much slower on but it hurt worse. I would have in fact stopped and walked if Chris had not been standing at the top yelling out encouragement. He was watching our form - so it was not really the best time to say Stuff this hill shit I'm walking.... I made it to the top - barely and then went straight down.
I don't know why today was so much harder than last week. Same hill, same shoes. At the end of the session I did a body check and realised that my earlobes were in fact not aching - so I can't say I hurt 'all over'....but I got close *grins*
Wednesday, January 18, 2006
Midweek Run
Nothing very exciting today - just did 12km from the Regatta and through the Botanical Gardens out to Southbank via Goodwill and back to Regatta over Queen Victoria Bridge.
59mins and 01 seconds. Quite happy with that overall but I was doing fartlek so mostly slow with a few 4:30min kms that helped to bring the overall time down.
PS. I might get better at running but I am crap at pacing. I think I am getting worse!! I feel I am going slow when I am not and I feel I am sprinting when I am only doing a moderate pace. I don't know how to improve this but if anyone had any tips...MUCH APPRECIATED
59mins and 01 seconds. Quite happy with that overall but I was doing fartlek so mostly slow with a few 4:30min kms that helped to bring the overall time down.
PS. I might get better at running but I am crap at pacing. I think I am getting worse!! I feel I am going slow when I am not and I feel I am sprinting when I am only doing a moderate pace. I don't know how to improve this but if anyone had any tips...MUCH APPRECIATED
Tuesday, January 17, 2006
30x 30/30's
Seriously that was what we had to do today - 30 x 30-30's. That being 30sec hard 30sec soft and keep it going for 15mins. A few of the soft ones were called short by Pat and we put in an extra long one at the end which felt great to be going for longer after doing so many shorter ones.
When I got to Pats this morning my calves were quite sore and hard so I thought I would walk along the river towards the group (so I would run into them) to warm my legs up. I felt like a dickhead when Pat and the fast crew were coming towards me again - Damn I had missed the earlier group. So AGAIN I had to run at a much faster pace than is comfortable for a warm up. However to compensate I got to spend a good 10mins talking to Pat about my running and our children (both have daughters same age).
I absolutely love this weather. I will not complain about the heat anymore! I love running in summer and sweating and feeling like you have pushed yourself to the limits. I am starting to feel like summer is on it's way out and am taking advantage of all the heat whilst I can. Winter will be here all too soon and I will start to lose my motivation to get up and out there....
When I got to Pats this morning my calves were quite sore and hard so I thought I would walk along the river towards the group (so I would run into them) to warm my legs up. I felt like a dickhead when Pat and the fast crew were coming towards me again - Damn I had missed the earlier group. So AGAIN I had to run at a much faster pace than is comfortable for a warm up. However to compensate I got to spend a good 10mins talking to Pat about my running and our children (both have daughters same age).
I absolutely love this weather. I will not complain about the heat anymore! I love running in summer and sweating and feeling like you have pushed yourself to the limits. I am starting to feel like summer is on it's way out and am taking advantage of all the heat whilst I can. Winter will be here all too soon and I will start to lose my motivation to get up and out there....
Sunday, January 15, 2006
Gold Coast Beach Run
My family would have to be the most tolerant around.
I got them all up at 4.30am this morning to go out for a day on the beach! We got there super early (like 5:50) for the scheduled 6:30am run. I thought for some reason there would be more traffic at that time :)
Anyhow hubby and the kids just plonked down and fell asleep in the sand whilst I waited for all the other crew to arrive.
Spot on 6:30am they all turned up and off we went.
5min hard sand, 5min soft sand, 5min water running REPEAT X3
It was a very solid 45min workout. Due to some fishermen at one end of the beach we had to stretch the final soft sand run out to 7min - which was just torture.
Aside from that I felt great the whole way. I have no idea of pace but I was certainly far behind the lead pack of elite runners without being the last runner. I think I had told myself today would be really hard so it was easier than expected - making it mentally easier to get through. I work well when I build up the run to be a tough one and it turns out to be not-so-tough. Makes me feel better as well when I finish in one piece instead of 50zillion.
We then went swimming with a number of other runners from the Running Buddies (who had done a 12km run on the road instead of the beach run). It was magic to have the cool water and loosen up the legs after such a gruelling run. I am sure it made me recover quickly from the effort of the morning.
Got the skins on within 40min afterwards and have been wearing them for most of today. I am sure everyone at Pacific Fair thought I was an olympian walking around with my running sunnies, skins on and nike shirt shopping with the kids. hee hee
Oh and I got a bargain at Rebel Sport who had their winter gear on sale today. Great trackies for only $20 - down from $89.99!!! and their Nike and Puma shorts were all only $10. Hard to get my size so I could only get one pair... oh well at least I walked out really happy with what I got.
Now I am really really looking forward to a rest day tomorrow. A lot of quality sessions this week again, culminating in a 32km run on Saturday. SCARY STUFF!!!!
I got them all up at 4.30am this morning to go out for a day on the beach! We got there super early (like 5:50) for the scheduled 6:30am run. I thought for some reason there would be more traffic at that time :)
Anyhow hubby and the kids just plonked down and fell asleep in the sand whilst I waited for all the other crew to arrive.
Spot on 6:30am they all turned up and off we went.
5min hard sand, 5min soft sand, 5min water running REPEAT X3
It was a very solid 45min workout. Due to some fishermen at one end of the beach we had to stretch the final soft sand run out to 7min - which was just torture.
Aside from that I felt great the whole way. I have no idea of pace but I was certainly far behind the lead pack of elite runners without being the last runner. I think I had told myself today would be really hard so it was easier than expected - making it mentally easier to get through. I work well when I build up the run to be a tough one and it turns out to be not-so-tough. Makes me feel better as well when I finish in one piece instead of 50zillion.
We then went swimming with a number of other runners from the Running Buddies (who had done a 12km run on the road instead of the beach run). It was magic to have the cool water and loosen up the legs after such a gruelling run. I am sure it made me recover quickly from the effort of the morning.
Got the skins on within 40min afterwards and have been wearing them for most of today. I am sure everyone at Pacific Fair thought I was an olympian walking around with my running sunnies, skins on and nike shirt shopping with the kids. hee hee
Oh and I got a bargain at Rebel Sport who had their winter gear on sale today. Great trackies for only $20 - down from $89.99!!! and their Nike and Puma shorts were all only $10. Hard to get my size so I could only get one pair... oh well at least I walked out really happy with what I got.
Now I am really really looking forward to a rest day tomorrow. A lot of quality sessions this week again, culminating in a 32km run on Saturday. SCARY STUFF!!!!
Saturday, January 14, 2006
LSD - 25KM
Was running late this morning and got there just after 5am but only Tesso and iliketoast were there - small crowd today :)
We waited a few more minutes and at 5:09 called it in - no one else coming so off we went.
Heading up along the river, over the goodwill bridge and along to Kangaroo Point. Then over the Storey Bridge to New Farm Park. We stopped there for 5-6min whilst Tesso kept going and did a lap of the park. iliketoast and I just stretched and prayed that Tesso would do an 8min km or something like that *Grins*
However all too soon she was back and we joined up with her for the next (final) lap of the park and headed home via botanical gardens.
The gardens are approx 5.5km from the Regatta and we had covered just over 20km by this time. We left Tesso to do some 1.5km laps (she had to run 30km this morning) whilst we persisted with getting home as fast/quick as possible.
iliketoast had upped the ante and I was keeping up with him not sure if he was doing it on purpose. We did 4:47 then 4:42pace to the 1.5km mark. ENOUGH!! my legs were not ready for this. I pulled back and finished the last 1.5km doing roughly 5:20pace. I felt great and could have continued on or even run faster but I knew I had to keep something in the tank for tomorrows run.
The greatest achievement this morning - no breaky b4 the run and no gu. I had a few sips of powerade but mostly it was water. Amazed still that I felt so good considering the last time I tried to run without fuel. Things must be improving!
We waited a few more minutes and at 5:09 called it in - no one else coming so off we went.
Heading up along the river, over the goodwill bridge and along to Kangaroo Point. Then over the Storey Bridge to New Farm Park. We stopped there for 5-6min whilst Tesso kept going and did a lap of the park. iliketoast and I just stretched and prayed that Tesso would do an 8min km or something like that *Grins*
However all too soon she was back and we joined up with her for the next (final) lap of the park and headed home via botanical gardens.
The gardens are approx 5.5km from the Regatta and we had covered just over 20km by this time. We left Tesso to do some 1.5km laps (she had to run 30km this morning) whilst we persisted with getting home as fast/quick as possible.
iliketoast had upped the ante and I was keeping up with him not sure if he was doing it on purpose. We did 4:47 then 4:42pace to the 1.5km mark. ENOUGH!! my legs were not ready for this. I pulled back and finished the last 1.5km doing roughly 5:20pace. I felt great and could have continued on or even run faster but I knew I had to keep something in the tank for tomorrows run.
The greatest achievement this morning - no breaky b4 the run and no gu. I had a few sips of powerade but mostly it was water. Amazed still that I felt so good considering the last time I tried to run without fuel. Things must be improving!
Friday, January 13, 2006
8km Differential Run
Today was supposed to be a differential run...well I guess it was in the end.
My legs felt great all day yesterday but this morning were very tight and sore.
I told everyone I was just running slowly and making this mornings 8km a recovery run.
Did first 4km in 21:00 spot on. Then went home in 20:00. I felt terrible on the way out and was the very last person. I got a few stragglers in the 3rd km but it had taken me that long to get them :(
On the way home I started to loosen up and felt like increasing the pace. It was very hard not too and I kept reminding myself of my long run tomorrow and all my other committments. I can't afford an injury now!!!
So was very happy with this mornings run and finally got the chance to use my ipod (had no running buddies to keep me company today). Am getting bored with the music so will have to make a change this weekend.
WTF I just had to walk down the office stairs and I could barely do it. Everyone is looking at me with that "so that's what running does to you" look. I am so much sorer today than yesterday. This must be DOMS to the max. Will need to remember to get up every 30mins to keep the legs moving.
My legs felt great all day yesterday but this morning were very tight and sore.
I told everyone I was just running slowly and making this mornings 8km a recovery run.
Did first 4km in 21:00 spot on. Then went home in 20:00. I felt terrible on the way out and was the very last person. I got a few stragglers in the 3rd km but it had taken me that long to get them :(
On the way home I started to loosen up and felt like increasing the pace. It was very hard not too and I kept reminding myself of my long run tomorrow and all my other committments. I can't afford an injury now!!!
So was very happy with this mornings run and finally got the chance to use my ipod (had no running buddies to keep me company today). Am getting bored with the music so will have to make a change this weekend.
WTF I just had to walk down the office stairs and I could barely do it. Everyone is looking at me with that "so that's what running does to you" look. I am so much sorer today than yesterday. This must be DOMS to the max. Will need to remember to get up every 30mins to keep the legs moving.
Thursday, January 12, 2006
It's my blog and I'll advertise if I want to!!!!
After doing my hills this morning I was a bit paranoid and had the skins on ALL DAY.
I also had the foresight to make a massage appointment with Jodi Willett (yes the very one who won Noosa Half last year as well as took the title of BRRC Champion 2005).
Jodi had me in tears (and um I think I chewed through the massage table) but really worked on my legs and back as requested. I think I suprised myself with how much it really hurt, though I knew I was tight. I have a high pain threshold so I can only shudder to think I would have been on the verge of an injury if I had not had all the kinks worked out of me today.
Tonight I feel like a new woman.
I can't stress enough how much I think having a massage helps me recover, avoid injury and assist with injuries (Jodi helped get rid on my ITB last year).
So whilst it is hard to recommend to your best friends to go and be pummelled and made to cry and feel the pain....I am telling you all. Make the effor and spend the money.
ps. if anyone want's Jodi's details let me know.
I also had the foresight to make a massage appointment with Jodi Willett (yes the very one who won Noosa Half last year as well as took the title of BRRC Champion 2005).
Jodi had me in tears (and um I think I chewed through the massage table) but really worked on my legs and back as requested. I think I suprised myself with how much it really hurt, though I knew I was tight. I have a high pain threshold so I can only shudder to think I would have been on the verge of an injury if I had not had all the kinks worked out of me today.
Tonight I feel like a new woman.
I can't stress enough how much I think having a massage helps me recover, avoid injury and assist with injuries (Jodi helped get rid on my ITB last year).
So whilst it is hard to recommend to your best friends to go and be pummelled and made to cry and feel the pain....I am telling you all. Make the effor and spend the money.
ps. if anyone want's Jodi's details let me know.
GaleForce Hill Reps
Was most disappointed to not go to Pat Carrolls session this morning (Can't believe I missed out on the muffin day there today!!!!) but my main focus until April is Canberra and today was the first of many strength building sessions on Mount Cootha.
There is a very steep trail (very very steep) that goes from near Slaughter falls upwards. This morning the group ran 500m up then down, then repeated. The A team did a 700m course.
I found going up very hard on the lungs and also the shoes were having trouble with grips. Coming down was definitely the hardest - though easy on the lungs. I felt very unstable and my knees didn't like it at all.
The first rep I did in 5mins, the second I did in 4:35 so I was very happy with that.
With a 10min warm up and a 15min cooldown I was ready to call it a day.
I had a protein drink - this is a big week for me with lots of new stuff - and have put on the skins for the day so fingers crossed I will be okay for the rest of the week.
Weekly program this week and next is as follows:
MONDAY - GYM
TUESDAY - PATS SPEED (3K TT)
WEDNESDAY - 12KM (7km fast, 5km slow)
THURSDAY - Hill reps am Massage pm
FRIDAY - 8km (negative split the return 4km)
SATURDAY - 24km
SUNDAY - 15km race (will take it easy) or 1hr Beach Run
Next week......
MONDAY - GYM - upper body
TUESDAY - PATS SPEED
WEDNESDAY - 12-15KM
THURSDAY - Hill reps
FRIDAY - 8km (negative split the return 4km)
SATURDAY - 32km
SUNDAY - Rest Day
There is a very steep trail (very very steep) that goes from near Slaughter falls upwards. This morning the group ran 500m up then down, then repeated. The A team did a 700m course.
I found going up very hard on the lungs and also the shoes were having trouble with grips. Coming down was definitely the hardest - though easy on the lungs. I felt very unstable and my knees didn't like it at all.
The first rep I did in 5mins, the second I did in 4:35 so I was very happy with that.
With a 10min warm up and a 15min cooldown I was ready to call it a day.
I had a protein drink - this is a big week for me with lots of new stuff - and have put on the skins for the day so fingers crossed I will be okay for the rest of the week.
Weekly program this week and next is as follows:
MONDAY - GYM
TUESDAY - PATS SPEED (3K TT)
WEDNESDAY - 12KM (7km fast, 5km slow)
THURSDAY - Hill reps am Massage pm
FRIDAY - 8km (negative split the return 4km)
SATURDAY - 24km
SUNDAY - 15km race (will take it easy) or 1hr Beach Run
Next week......
MONDAY - GYM - upper body
TUESDAY - PATS SPEED
WEDNESDAY - 12-15KM
THURSDAY - Hill reps
FRIDAY - 8km (negative split the return 4km)
SATURDAY - 32km
SUNDAY - Rest Day
Wednesday, January 11, 2006
Tesso's Speed Session - careful this is a tough one!
It has taken me this long just to get the energy to type this!
Damn Coach Tesso had me running for my life this morning. I had a program done which said 12km at 5:45 pace.
Tesso said "it's an error it means 4:45 pace" and I agreed with her. hee hee. The evils of self interpretation!!
So off we set at 6am and burned our way past the group who were all running rather conservatively compared to us (doh! hindsight is a good thing...) when at the 1.2km mark I realised my wedding ring had dropped off. OMG I was in a fuss when Tesso said 'that's it lets go back'. Bless her cotton sox, there we were running along coro drive eyes to the ground going left to right (doding bikes) and stopping all the walkers.
I did miraculously find it on the road next to my car. I can only imagine it came off when I was strapping on my watch with the amount of sunscreen I had put on earlier my hand must have been very slippery. Anyone that has seen my hands will know that my knuckles are huge and highly sought after by butchers and the game industry (do you remember playing knucklebones???).
So ring back on, we headed out (AGAIN) and this time the pace felt much better but was in fact faster at 4:43 pace. Weird how a warmup makes all the difference.
We pushed ourselves and barely spoke for the next few km and at the 7km mark I confessed that I could not keep up and would be turning around (it was 5km back to the Regatta so a perfect 12km route). Tess forged ahead and met me later at the Regatta having done her 17km for the day.
We were both the picture of UGLY with red faces, sweat pouring out of every pore and no energy to even smile.
Thankfully after a shower and re-fueling I felt much better and has the day has progressed I am feeling okay about the run.
The one thing that has us both baffled is we were struggling to do 4:45 pace when I have done that for a half marathon and Tess does that pace for her marathon. Not to mention recent training runs has seen us do 18km at 4:50 pace quite easily - (in retrospect to todays effort of course).
I can only assume the weather really does take that much out of you. It was humid and hot this morning.
Damn Coach Tesso had me running for my life this morning. I had a program done which said 12km at 5:45 pace.
Tesso said "it's an error it means 4:45 pace" and I agreed with her. hee hee. The evils of self interpretation!!
So off we set at 6am and burned our way past the group who were all running rather conservatively compared to us (doh! hindsight is a good thing...) when at the 1.2km mark I realised my wedding ring had dropped off. OMG I was in a fuss when Tesso said 'that's it lets go back'. Bless her cotton sox, there we were running along coro drive eyes to the ground going left to right (doding bikes) and stopping all the walkers.
I did miraculously find it on the road next to my car. I can only imagine it came off when I was strapping on my watch with the amount of sunscreen I had put on earlier my hand must have been very slippery. Anyone that has seen my hands will know that my knuckles are huge and highly sought after by butchers and the game industry (do you remember playing knucklebones???).
So ring back on, we headed out (AGAIN) and this time the pace felt much better but was in fact faster at 4:43 pace. Weird how a warmup makes all the difference.
We pushed ourselves and barely spoke for the next few km and at the 7km mark I confessed that I could not keep up and would be turning around (it was 5km back to the Regatta so a perfect 12km route). Tess forged ahead and met me later at the Regatta having done her 17km for the day.
We were both the picture of UGLY with red faces, sweat pouring out of every pore and no energy to even smile.
Thankfully after a shower and re-fueling I felt much better and has the day has progressed I am feeling okay about the run.
The one thing that has us both baffled is we were struggling to do 4:45 pace when I have done that for a half marathon and Tess does that pace for her marathon. Not to mention recent training runs has seen us do 18km at 4:50 pace quite easily - (in retrospect to todays effort of course).
I can only assume the weather really does take that much out of you. It was humid and hot this morning.
Tuesday, January 10, 2006
Time Trial - 3km
What a disaster.
After little sleep - thanks to a late night session at the movies - I was up early and off to Pats.
I got there early at 5.30am but could not find a toilet so had to go up and down searching for one. I finally got to Pats at 5:45 but the first group had already left *tears* so I had to run with the A team and they were way way too fast for me.
I dropped my water off at the finish and kept pace with them to the start line 1km away (it is a 1km route we run down, up then down again).
By the time I got to the start I was exhausted and the humidity had me sweating bucketloads. I tried to do the strides but had to rest and stretch on the second last one (to get my breath) and then did the final one 100%.
The race started without much fanfare and it was off. I aimed for 12:15 taking into account all factors - weather, exhaustion and the long run on Saturday. However I then decided to do the first 2km as a race and didn't fuss much about what I did on the third km. I won't do that again because as soon as I got to the turnaround for the final km my legs wouldn't budge and said 'stuff it you said I could stop now'.
I plodded and let others pass me for 300m but then decided to finish it off and picked up the pace. I think I managed a decent sprint for the final 200m.
Final result - 12:09
I am happy with my time but really unhappy with how I felt during the run. It was hard and my motivation was really lacking - most of the way but especially in the last km.
500m Splits:
1:53
2:01
2:01
2:06
2:09
1:59
After little sleep - thanks to a late night session at the movies - I was up early and off to Pats.
I got there early at 5.30am but could not find a toilet so had to go up and down searching for one. I finally got to Pats at 5:45 but the first group had already left *tears* so I had to run with the A team and they were way way too fast for me.
I dropped my water off at the finish and kept pace with them to the start line 1km away (it is a 1km route we run down, up then down again).
By the time I got to the start I was exhausted and the humidity had me sweating bucketloads. I tried to do the strides but had to rest and stretch on the second last one (to get my breath) and then did the final one 100%.
The race started without much fanfare and it was off. I aimed for 12:15 taking into account all factors - weather, exhaustion and the long run on Saturday. However I then decided to do the first 2km as a race and didn't fuss much about what I did on the third km. I won't do that again because as soon as I got to the turnaround for the final km my legs wouldn't budge and said 'stuff it you said I could stop now'.
I plodded and let others pass me for 300m but then decided to finish it off and picked up the pace. I think I managed a decent sprint for the final 200m.
Final result - 12:09
I am happy with my time but really unhappy with how I felt during the run. It was hard and my motivation was really lacking - most of the way but especially in the last km.
500m Splits:
1:53
2:01
2:01
2:06
2:09
1:59
Saturday, January 07, 2006
Long Run - 30km Running Buddies
Mileage: 30km
Pace: 5:25 average
Time: 2:42:50
It was a very early start this morning. I went to bed last night at 9pm, which was just as well. I had to be up at 3:30 this morning in time to get ready and speed into town to meet everyone at the Regatta for a 4:30am start.
The idea was to do most of the long run out of the hot weather. As it turned out the day was overcast with mild heat but still some humidity. It was what I would term - Perfect Running Weather for Brissy. I could not have asked for a better day to do a 30km run on in the middle of summer.
We ran from the Regatta out to Indoroopilly around to Yeronga then through West End and over the Goodwill Bridge at Southbank to then finish off along the river back out to the Regatta. The garmin said 30km and my legs said 30km. I could not believe how good I was feeling, I only needed one gu at the 1hr mark but never felt the need to take anything else afterwards though I was rationing my weak solution of endura towards the end for the last 4km stretch.
Totally amazing. Even now I don't feel like I did such a long run this morning. Must be the pineapple frappe we had afterwards (thanks Tess!) doing its wonders :)
We had 9 starters with two finishers at the 25km mark so I think a great turnout considering the time of day we started. Certainlythe run was more pleasant and easy to finish beause of all the chatting and laughing we accomplished along the way.
We even managed to design our own Endurance Bar. Will be chocolate, with nuts, caramel, cookie bits, marshmellow bits and umm lots more. We are going to call it the Min Bar after Minion who is an ultra woman (who works for Nestle and will be sure to pass our recipe on hee hee).
I am hoping to maintain my long runs at this distance or thereabouts so no pain to day bodes well for my marathon journey. Don't get me wrong - I was VERY VERY happy to finish today, and in awe of anyone who has managed to run a further 12.2km. It was very daunting having Phil say when we finished "another hour of running and that will be canberra.." Damn you Phil!! Totally wiped me out after hearing that.
Focus now is on the time trial on Tuesday with no running but some weights in between.
I hope to do 12:10. Secretly I would love to do 11:40 but ha ha ha I know that is a few months off just yet. Gotta have those goals though don't you!
Maybe for this week I can just hope to keep Phil off my shoulder for one more month. Won't be long before he is zooming past me.
Righto off to get out of these skins to see if my legs are up to some housework :)
Pace: 5:25 average
Time: 2:42:50
It was a very early start this morning. I went to bed last night at 9pm, which was just as well. I had to be up at 3:30 this morning in time to get ready and speed into town to meet everyone at the Regatta for a 4:30am start.
The idea was to do most of the long run out of the hot weather. As it turned out the day was overcast with mild heat but still some humidity. It was what I would term - Perfect Running Weather for Brissy. I could not have asked for a better day to do a 30km run on in the middle of summer.
We ran from the Regatta out to Indoroopilly around to Yeronga then through West End and over the Goodwill Bridge at Southbank to then finish off along the river back out to the Regatta. The garmin said 30km and my legs said 30km. I could not believe how good I was feeling, I only needed one gu at the 1hr mark but never felt the need to take anything else afterwards though I was rationing my weak solution of endura towards the end for the last 4km stretch.
Totally amazing. Even now I don't feel like I did such a long run this morning. Must be the pineapple frappe we had afterwards (thanks Tess!) doing its wonders :)
We had 9 starters with two finishers at the 25km mark so I think a great turnout considering the time of day we started. Certainlythe run was more pleasant and easy to finish beause of all the chatting and laughing we accomplished along the way.
We even managed to design our own Endurance Bar. Will be chocolate, with nuts, caramel, cookie bits, marshmellow bits and umm lots more. We are going to call it the Min Bar after Minion who is an ultra woman (who works for Nestle and will be sure to pass our recipe on hee hee).
I am hoping to maintain my long runs at this distance or thereabouts so no pain to day bodes well for my marathon journey. Don't get me wrong - I was VERY VERY happy to finish today, and in awe of anyone who has managed to run a further 12.2km. It was very daunting having Phil say when we finished "another hour of running and that will be canberra.." Damn you Phil!! Totally wiped me out after hearing that.
Focus now is on the time trial on Tuesday with no running but some weights in between.
I hope to do 12:10. Secretly I would love to do 11:40 but ha ha ha I know that is a few months off just yet. Gotta have those goals though don't you!
Maybe for this week I can just hope to keep Phil off my shoulder for one more month. Won't be long before he is zooming past me.
Righto off to get out of these skins to see if my legs are up to some housework :)
Friday, January 06, 2006
Breakfast IS the best way to start the day....
Arrived in time for the 8km this morning at Regatta with Tesso.
It was very humid today and though overcast, the heat was making me get overly hot and I was dehydrating. I did the first 4km (to the turnaround) in 20:40 so we would have been running at 5:10 pace going out. After going a bit further to avoid the puddles so I could turn I then hit the watch at the 4km, 3km, 2km and 1km points on the way back. Wow must have picked up the pace on the way home. In order the km splits went
4:44,
5:09 (included a drink stop and I forgot to stop watch);
5:00
4:36 (it was a strong finish but didn't feel THAT fast).
I had a good long stretch afterwards but it was ages before I stopped sweating. Even after a shower my face was still red and I was still sticky YUK! But a nice icy cold pineapple and passionfruit frappe made the world of difference!!!! Sitting having my breakfast with other runners whilst we groaned about the weather I felt very lucky to start the day with all my like-minded friends.
It was very humid today and though overcast, the heat was making me get overly hot and I was dehydrating. I did the first 4km (to the turnaround) in 20:40 so we would have been running at 5:10 pace going out. After going a bit further to avoid the puddles so I could turn I then hit the watch at the 4km, 3km, 2km and 1km points on the way back. Wow must have picked up the pace on the way home. In order the km splits went
4:44,
5:09 (included a drink stop and I forgot to stop watch);
5:00
4:36 (it was a strong finish but didn't feel THAT fast).
I had a good long stretch afterwards but it was ages before I stopped sweating. Even after a shower my face was still red and I was still sticky YUK! But a nice icy cold pineapple and passionfruit frappe made the world of difference!!!! Sitting having my breakfast with other runners whilst we groaned about the weather I felt very lucky to start the day with all my like-minded friends.
Thursday, January 05, 2006
SPEED DEMON
First serious Pat session for the year this morning. We had to do 3 x 1km repeats with 90sec rest. Then 2 x 500m with 60sec rest.
I went out hard but it felt easy (only until the first 500m mark). Got there in 1:50 and was shocked. Did the following times for the intervals:
1km 3:50
1km 3:53
1km 3:56
500m 2:05 (this one hurt)
500m 1:45 (I almost vomited, this was by far a big big effort from me)
I had the full rest in between reps which I think really helped refresh me for the next rep.
I was really happy with this mornings efforts and in January to be running so well was a boost for me mentally especially after having some time off over Christmas break when everyone else I knew was running!!!
I daresay the rest actually is what has made me more motivated and stronger as a runner.
Time will tell when I do my 3hr run on Saturday with Tess. We are starting at 4:30am to beat the heat. I am apprehensive about how I will go but still it will be a good time to test out some nutrition and the legs of course :)
I went out hard but it felt easy (only until the first 500m mark). Got there in 1:50 and was shocked. Did the following times for the intervals:
1km 3:50
1km 3:53
1km 3:56
500m 2:05 (this one hurt)
500m 1:45 (I almost vomited, this was by far a big big effort from me)
I had the full rest in between reps which I think really helped refresh me for the next rep.
I was really happy with this mornings efforts and in January to be running so well was a boost for me mentally especially after having some time off over Christmas break when everyone else I knew was running!!!
I daresay the rest actually is what has made me more motivated and stronger as a runner.
Time will tell when I do my 3hr run on Saturday with Tess. We are starting at 4:30am to beat the heat. I am apprehensive about how I will go but still it will be a good time to test out some nutrition and the legs of course :)
Wednesday, January 04, 2006
It's a New Year After All.....
Haven't quite got everything in place for the New Year. It sort of just crept up on me and now I am horrified to see that I have only 93 days until the Canberra Marathon.
So from today onwards it is serious business.
I am talking heavy duty mileage increases, strict attention to diet/sleep/stretching and lots of cross training in between.
I am planning my first 6 months running and will do up a calendar to show me what are my target runs and big training weeks. I will then post my brilliant program for what mileage I will be doing over the coming weeks for the marathon.
I'm nervous, motivated and very excited.
Will post entry off for Canberra Marathon tomorrow.
So from today onwards it is serious business.
I am talking heavy duty mileage increases, strict attention to diet/sleep/stretching and lots of cross training in between.
I am planning my first 6 months running and will do up a calendar to show me what are my target runs and big training weeks. I will then post my brilliant program for what mileage I will be doing over the coming weeks for the marathon.
I'm nervous, motivated and very excited.
Will post entry off for Canberra Marathon tomorrow.
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