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...

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).

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.

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.

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~~~!!!!!

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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!!!

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?

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*

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

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....

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!!!!

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!

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.

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.

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

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.

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

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 :)

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.

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 :)

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.

Cruisin.....

Thanks for all the encouragment and slaps on the back. Means a lot.

I know you are all going to think I am crazy but I turned up for speedwork this morning - more out of habit than anything else. That and the prospect of seeing Tesso and gossiping more about our run.

Tess however was caught up at work and that meant a wonderful hill session with no escaping. I made sure everyone knew I was in recovery and ran very evenly and peacefully for the duration of the session. I think it actually did my legs some good to get out and turn over. I thought it was a wonderful session and I was feeling great and cheering everyone on. Then Slash (who also did the 25k on Sunday) came up and said "last one clairie don't let me beat you to the top" well he is very fast but he gave me too much of a head start and I wasn't going to let him go past me.

Felt weird to be running fast after cruising for the whole session. Rest assured I only did it for 30sec :)

I am feeling so flat now. Depressed almost as the year draws to and end.
I have a goal of Canberra which I thought would be enough to keep me going but really I think I need to sit down and do a calendar of training and events for next six months to get me enthused again.
Until then I will have a two week hiatus from training hard and will spend next two weeks just cruising and turning over the legs with all my various running buddies.

See you all in the new year for the "New Look" Canberra blog.

Safe and happy holidays to you and your family.

Kurrawa 2006 - (25km Running Buddy Championship)

Firstly thanks to everyone for your very kind and thoughtful comments re: time trial.

I was too nervous to post in between but now have finished my goal race for the year and have some comments to say. Sorry it's not a two liner *grins*

Met up with Tesso at the hotel for some pre-race day relaxing. The great thing was to see I wasn't the only one consumed with nerves. After hearing our friends secret training regime it was very disheartening and I certainly felt immediately underqualified to race when I had done so little in comparison to their comprehensive training.

Nonetheless I knew Tesso and I had both worked hard towards this race and if nothing else...we will enjoy it.

I didn't get a good night sleep but was comforted by Jackie Fairweathers words 'sleep the night before has no impact on your race'. Now I know what she means - the adrenaline kicks in and wakes you and gets you to the start line. Your training gets you to the finish...and if you are like me...hubby gets you home :)

4:30am registration. There were so many last minute regos that the race was delayed 10mins. I didn't worry too much as I was in line for the loo and it would have been awfully inconvenient for them to start on time.
5:10 and off we go. The first few km were fun. We were all one big group running together with an aim to go hard and go long. 156 competitors in all - 67 teams doing 25km each runner (a 50km race) and the rest were solo runners.

I felt good but it was disappointing to not have km splits to be able to gauge how you are doing. I trusted my gut instead and maintained the pace - fully expecting to blow up at around 18km.
5km and David Lang went past me - WTF? - he is a fast runner from Pat's group and we started together. Turns out he took a wrong turn DOH. My worst nightmare.

I kept the runner in front of me in view and persisted on with the race. I was overtaken only a few times but each time thought it was Tess or Karen coming to exert their prowess in the endurance events so I pressed on.

I have to pause here and remember Allan my wonderful husband. He awoke with me at 3:30am. Drove me to the race, met me at each 2-3km with water/endura and yelled at me how I was going. He even held signs written from Matty (I had my ipod on) to tell me how others I knew were going. The worst/best one being "TESS IS 75sec BEHIND YOU" 75sec seemed a very tiny time in a 25km race and much as I wanted to finish with her it meant I was slowing down (she was running with a garmin and doing 4:45pace) so I had to kick in another gear.

I got sick after taking a gu but kept running and tried to not break my stride. I was aching and cramping but I just persisted in taking on cold water and it seemed to work. Some time later I asked "am I half way" only to be told I had 6km to go. In reality I had 4km...which shows how much I was out of it.

Not much else to say except when I felt I was getting near the end there was this ginormous hill. Wasn't this meant to be a flat course? I died going up it and then thought the finish was on the other side...but you had to run another 500m along the top before tumbling down to tag your partner. I had enough energy to yell out "Robbie get ready here I come" quite loudly and seemed to shock a few *grins*

Final result - I did my sub 2hrs. 1:57:12 and very very proud. I can now relax and enjoy my Christmas and look forward to lots of wonderful long runs with Tesso in the build up to Canberra. Tess I think you're terrific and I wouldn't have done today without you buddy.

HAPPY CHRISTMAS TO ALL MY WONDERFUL E-FRIENDS.

Team results for Running buddies:
1st Liz (brilliant effort from her) and Glen
2nd Tess and Nick (who had a blistering run)
3rd Claire and Robbie

3Km Time Trial Caffeine Experiment

Time Trials always affect me somehow...

This morning I bounced out of bed and quickly dressed and got on my way. Hubby encouraged me to drink some caffeine to see how it would go - so I chugged it down on the way out the door.

Got there a bit early but could not find a park (all closed off for roadworks) so I had to move the car to the other side which took up all my time. I got there just as Pat was saying for the first group to head out.

Tess and I headed out and then I felt ill (=nerves) so raced to the loo. Came out and found Tess and Tara waiting for me....true meaning of friends :)

We ran to the start line and got there just as Pat was about to start the strides. I never felt great on the strides. I was hot and it was very humid. The sweat was pouring off me and I felt dizzy. Not a good sign.
I asked Min for a mouthful of her water (no-one else had any) and then it was time.

Pat paused us for a moment to tell us about his experience in racing and I smiled inside thinking "elitist bullshit won't work for slow (relative to Pat) people like me" .
He said he used to relax his body when running hard and that got him in the zone without him feeling like he was doing as hard an effort.

So we took off, with such a large group it was hard to get going and I was dodging people and sidestepping to the point of hilarity. We are so friendly I almost expected someone to move aside and say "you first".
Anyhow....there I was trying to do what Pat said and relax. It wasn't easy as all my fellow runners were in front, Tori, Andy, Jan, Tara and Tess. Usually I've got the gun on them until at least the 1km turnaround before they overtake me. As it was I ran well until the 500m staying behind but then started to catch a few without increasing the effort. By the 1km turnaround I was running and quite comfortable with my effort. I remembered telling Tess that the second km is always shocking and real slow so I put in a sprint for 30m to save on any time I lost by turning (pathetic heh) then settled back into chasing Ciaran in front.

At the 2km mark I was tiring but looked at my watch and saw 8:01. How exciting, so I did the same little sprint before settling into a very un-relaxed uncomfortable 1km. It was hot, legs were tired and I wanted to sit down.
Tess zoomed past along with many others and they all yelled out for me - where did they get their breath??? This really encouraged me and I persisted to the very end.
Got to 200m out and Jodi was on my shoulder and said "30sec you can do it 30 more sec" so I groaned and kept it on.
Then it got really hard as I was determined to do as best as I could so I wanted a strong finish. I pushed really hard and sprinted as much as I could - which wasn't that great but it got me there.

Finished at last!!!!! And a bloody great PB too!!! 11:56 and many smiles...........

Did the obligatory vomit and tears at the end *shame* but nothing could wipe the smile.

Daughter just rang and is cooking dinner and her special brownies. Hubby is picking up bottle of wine. Man oh man it is Christmas today :)

All my thanks and gratitude go out to two wonderful women. Tess and Jodie.
Tess for believing I had it in me and not being suprised at all when I finished with a PB!!
Jodi for her magical words "there you are clairie, I was looking for you, hurry up and I'll wait here" - made me feel very special and gave me the incentive I needed to pass Ciaran.

PS. Caffeine Roolz :)

Thursday / Friday

Well yesterday was the first day of Christmas - hence my post. I had hoped it would catch on so I could read others...but not to be.

Yesterday was a good solid session with Pat. 2 x 2km and 1 x 1km. We did a 3km warm up and my aim was to run each km in 4mins or thereabouts. Did the first 2km in 8mins, then the wheels totally came off. I think I was too busy cheering Mark on :)

Did each km in 4:15 and 4:17 for an 8:32 2km. Took a 90sec rest then managed to bang out a 4:01 km to finish so I was happy with that.

Next Tuesday is Time Trial day - last of the year. I am aiming for sub 12:15 if I can.

This morning was run recovery day. Did 30mins on the bike followed by a few weights. Felt flat so showered and went to work.

A few of my Favourite Things - in no particular order

Twelve Movies I Like

Labryinth
Face Off
High Society
Ice Age
Tango and Cash
Pride and Prejudice
The Outsiders
Independance Day
Colour Purple
One Long Night
Beaches
Pulp Fiction


Eleven Favourite Runs/Races

Kurrawa 25Km
Noosa Half
Gold Coast Half
Pat's 3km TT
Any run with Tesso and the Buddies gang
30km run with Iliketoast
Mt Cootha
Bridge to Brisbane
Dusk to Dawn - 2hr Caboolture Run
Any run on New Years Eve
Any run on Christmas Day



Ten Things About Me

I love to run
I love to eat
I love to dance
My friends are very important to me
I am an extrovert
I love my job (so why am I on the net so much??)
I love my husband more than life itself
I don't have a birthmark
I have had laser surgery on my eyes
I literally have the biggest nose in my family

Nine Good Books

Pride and Prejudice
My Place
Seventh Scroll
Magic Faraway Tree
Harry Potter Series
It's not about the Bike
Paula Radclife Story
BattleAxe
Hostage in Iran


Eight Favorite Foods/Drinks

Spaghetti Bolognaise
Red Wine
Clairies Meatloaf
Haloumi Cheese
Water Water Water I love it
EnduroFX - the biggest lift!
Champagne
Chocolate


Seven Things I wear Daily

Wedding Ring
Shoes
earrings
sunscreen
deoderant
clothes
moisturiser

Six Things I hate

Injuries
Whingers
Cyclists who don't toot
The cost of running shoes
Flying in planes (see below)
Heights


Five Things I do Daily

Eat
Sleep
Kiss Allan
Think about running
SMS someone


Four TV Shows I watch

House
McLeods Daughters
Big Brother (groan)
Sunday Night Movie

Three Places I have Lived

Darwin
Alice Springs
Scotland

Two Things I Really Want

Faster Legs
Bigger Lungs

*One Person I can't live without*
Allan

Mid Week Crisis

Tess makes me do crazy things.....

Met up with her at 4:50am this morning. We waited a few mins for me to get my crap together and her GPS to start tracking. Then off we went.

Decided somewhere along the way to run a different route which was just brilliant however I kept slowing around each corner as I wasn't sure where we were heading to next. It was just so great to get out there and run against the clock without thinking of mileage.

We ran for just over 45mins then turned around. On the way back we extended it a litte and still did a negative split. I put it down to this one girl we were trying to chase. Man she was going for it. Then she just pulled up and we both were very relieved and eased off the petrol again.

A strange run - did it at fast pace but we had slowish times (up hill etc) and really fast times.

Over all we did 18km in 1:27:30 which I think works out to around 4:51?? anyone confirm that. I am shocking at working it out manually.

Cold Weather Snap

After spending the weekend in Darwin in the suffocating heat and humidity, it was great to be able to run and breathe properly.

Pat had us go to New Farm instead of West End to do our session. Gives us a good warm up at least.

We had to do 2 x 1km (or 1 x 1km) and then 5 x 500m. I was keen to go but just didn't feel comfortable in the strides at all.

When we started the first repeat I was trying to hold back but was still out in front. After getting halfway I realised how much going out hard kills the legs. Did the first one in okay time.

45sec rest then off for some 500s. Looking at my watch I ran much better on the way back than on the way up (it was a 500m each way). Obviously the hill on the way up adds a few sec.

1km. - 3.54
500m - 1:57
500m - 1:53
500m - 2:01
500m - 1:53
500m - 1:57

I just knew the one in the middle would be my worst. I felt tired and wanted to stop. Pat had other ideas however and kept yelling out encouragement. *groan*

Felt great after the session and I knew I had had a good run today. I put it down to
being back in Brisbane from my trip to Darwin - almost felt like winter this morning the difference in temp was that much!

Sluggish but Happy

Cruised in to Pat's just in time to catch the group. We headed out for a warm up run and then did some strides.
Todays session was 4min hard, 30sec slow, 2min hard, 30 sec standing recovery.
REPEAT ABOVE
Followed by 2min hard, turn around then 2min back to the start. Race to the top of the hill.

It was hot this morning - slightly muggy from yesterdays rain and I think more to come today.

I ran consistently - consistently slow that is. Didn't want to push the legs too much after 19km of hills yesterday. They actually felt ok just a bit tired but nothing like the soreness I was expecting.
Instead of the rests I just kept the same cruising pace going the whole way. I was breathless and sweating so I was running fast, just not flat out.

Off to Darwin tonight for some secret heat training and a long run with Dingo.

Monumentous Mountain Miracle

Like the crazy people we are a group of us met up at the carpark at Mount Cootha this morning for a 5am start.

After the obligatory photo shoot (thanks Tess) it was off straight up the mountain.

Wow! I told myself to get to the top quickly so the pain in my legs and lungs would disappear.Doesn't quite work like that.....
Nick was cruising past me, then slowing down, then going past - which was driving me insane as it was a mental effort to get past him each time only to have him go past me shortly afterwards.

It was easy to see those who had done a hard speed session at Pat's yesterday as they were finding the hill tougher than me - who had to opt out due to my son's flight. hence my legs had a day of rest :)

Got to the top and it was such a good feeling. The rest of the run just went by in a blur.

We got back to the carpark in 53 mins of running. Not bad. Had a quick toilet stop and said goodbye to those who were heading off to work/home.
Had a crazy time with a stick. I didn't see it but must have stepped on it wrong and it kicked up and hit me in the leg - causing a great bruise and blood!!! Gross.
Didn't really bother me until we started going downhill - then the pressure was quite achy.

Tess and I were the only two who had chosen to go up again - good ole faithful Tess. Will do any run anywhere anytime. :) She tore up the second hill whilst I got halfway and *walked* for a bit, then ran, then walked, then ran to the top. Finally got there.

The rest of the way we kept the pace up. Tess was awesome - she kept talking the whole way and I just nodded and breathed heavy where appropriate. I was concentrating on every word she said to ignore my dead legs but had no energy to keep up my end of the conversation. I am going to aim to be able to run & talk the whole way twice before I do Canberra! Won't that be a goal worth achieving. Will need to find a special topic to discuss.
Tess you are a legend and a tremendous help to my running!!

Thanks so much to everyone who ran with me with morning. Was heaps of fun and can't wait to do it again - though an email from Pat telling me what I have to do tommorrow morning with him has me regretting that last lap a little :)

Gym Slip Up

What a stupid cow I am - with a big mouth to boot!!!

Had a girl come up to me at the gym. We tend to be there the same times etc and a couple of weeks ago I mentioned the Cool Night Classic - so she knows I am a runner.

Today she was asking me some questions about how much I ran etc and I was being nice as pie and trying to give her some tips and was rambling on for ages. (well it is my favourite topic....)
She must have been smiling on the inside the whole time - her father is a 29min 10km runner, she did her first half - with no training in 1:31 and will be starting training after summer for some 'serious' running. Her 10km time is 35mins and I was just left feeling like an absolute idiot trying to teach HER stuff!!! Why couldn't she shut me up??

Oh well. Made me take it out on the weights that she is just so naturally talented and doesn't even have to work at it - so I got a good session in :)

LOOOOONG Run - and all smiles :)

Amazing what a new pair of shoes can do!

And to think I did it all so wrong this morning - but sometimes you just have to go with your gut feeling don't you?

I headed out at 5am but got there just after so Hannah and Sam had left already. My and my ipod then decided to just run on my own for 45mins before meeting the 6am group. Took off and did lots of running in the gardens and then back over the goodwill bridge. My shins didn't twinge a bit so I was really happy. I am not sure how many kms I did on my own but I think it would be about 6-8km.

When the 6am group got there it was divided into two. One group wanted to run fast for 10-15km. The other group wanted to do a long slow run of 25+km. I knew I should do any fast stuff so I stayed with the other group (umm like I could have kept up with the faster guys anyhow !!).

We ran along the cliffs and over the Storey Bridge in New Farm Park then onto Newstead and turning around just after the Breaky Creek Hotel.
We got back and GPS boy said it was 24km - so the rest of the group kept running for 1more km to make it 25km. I had to stop. I had increased the pace coming home and knew my legs would be really sore if I pushed it just to get a number up.

All up it was my longest run around the river - total of 30-32km. Really happy with that.
Had a massage at 10am and it worked wonders for muscle fatigue as I am feeling fantastic today with no soreness.

Big thanks Mark for pushing me along till the end :) and thanks Tara and Ciaran for taking me home when I realised my key on my shoe had broken - the immobiliser bit had fallen out and I could not start my car :( $300 to get a new one...I am not in hubbys' good books today.

Cycling .....of all things

Okay so I know it is meant to be a running blog but today I thought I'd take a break from running. Big Chrissy lunch today at work - flash food and lots of grog. My one day of the month I will break my rule of no drinking. Can't have my best customers feeling left out.

Arrived at the Gym 6:02am.
Left the gym.......8:25am OMG!!!

Cycled - 30mins did 17.2km on Hill Cycle my quads will never thank me.

Weights for about 60mins - mainly core, arms and lower back. Some calves.

100 situps, 100 side situps, 30 chin ups (all the way!!)

30mins stretching - working on back and legs alot.

Now.....where is that alcohol?????????

Decision Made

Halfway, between a rep I yelled out to Tesso "that's it, I'm giving up Wednesday night coaching". She was obviously feeling it too as she totally agreed with me. In fact she had got in first and handed her notice in last night.

How funny - a mass walkout of (amateur) coaches! All because we want to run harder/more.

Seriously though, to do a speed session on Tuesday, then coaching on Wednesday night, then back to Pats for speed again on Thursday - makes for tired legs and not a good speed session!! I was certainly feeling it today. Just felt really slack and could not find a top gear. My HR was up to 180 though so obviously I was working it and my body was just overtired.

Coaching is tough. You don't just stand there and yell at people, you are constantly moving - doing individual sessions with them, meaning you are running really fast to push the faster ones and way slower than you would normally to run with the slower runners. Both make me very susceptible to injury. So I officially announce that it is all over for my coaching career - well at least until I get a few marathons under my belt!

So talking about injuries guess who felt the pain of this mornings session in her shins??????????? Me. Damn it. I have never had shin pain before but they are very sore to touch and the pain today - for the first time - was sharp. I iced immediately as I only got the pain on the end of the warm down jog.

Any suggestions for getting rid of them? I would have to be out like Matty or get stressy's like Jodi so any advice would be welcome.

Recovery Run

Did my first real recovery run today :)

Got on treadmill at the gym and did a nice an easy 5km after 6mins of warmup. Did it at 5:27 pace (or #11) so I felt very comfortable the whole way.

Amazing how much better I felt after it! Only had time to do a 40min weight session (Jen you will need to do some ab crunches for me..) before I had to race off for a breakfast.

I never realised how ostracised you can be when you meet someone for breaky and DONT want a coffee. I am sure my client thinks I am a weird nut!!

Tonights session - School of Pain with Tess ought to finish of the day quite nicely. Must remember to eat lots of protein today to recover well for tomorrows speed session :)

Thanks Pat!!

Jogged the warm up over to New Farm - approx 3km. It was hot and humid already and I was covered in sweat by the end of the warm up. Thank goodness I had taken a water bottle.

Pat had his camera out today so the strides were a bit slack as everyone was going slow to avoid having a photo taken.

All too soon it came time to be off. Pat gave us a really good pep talk and said "this is what you have come for, don't just glide through the session, put in the effort and reap the reward. Work Hard". Have no idea why he was looking at me when he said that. Just because I WAS going to glide through an easy session. Oh well....

Set out to do 8 x 1min efforts with 45sec recovery. The first two I was cruising past everyone I normally run with and thought 'wow' this is slowish pace - and I was up the front of the pack. But obviously it caught up to me on the third one where I started to hurt. Pat's words rang in my ears and I was determined to get to the same spot each time - meaning putting in a harder effort to get there each time.

It was hurting so much. Mainly my face. Weird I know but my face was full of blood and I knew I was bright red. I sipped on some water towards the end and then had to work extra hard to catch up to Tesso and they had taken off whilst I was putting my water bottle down.

Pat was very vocal this morning cheering us all on. Telling us to chase the person in front and work it right to the end. It was painful to hear at the time, but very beneficial.

Pat was giving a Runners World Subscription to the person who worked the hardest. He nominated 4 people out of the group (yipee I was one) and then the group choose from them at the end of the session.

I wasn't running harder for the prize, I was running harder because Pat pointed me out and therefore I felt everyone was watching me and how I was running. Strange feeling but it worked. I put in a very decent effort. My legs are telling me so now :)

Jogged the 3km back to the start and I think I will be spending all week in recovery!!!!

Claires Special Eating Plan

I am so over this whole healthy eating saga. I felt shit the first week, fantastic last week and shit again this week??

I have been sooooo good. Nothing that is on the no-no list. With the exception of some white rice when we dined out with some Sydney runners at the local Indian on Sat night.

Today I am craving potato chips (WTF??), chocolate and well anything that is not fruit really :)

16 more days to go... *sigh*

Number 5 is Alive!!!!!!

Wow! You haven't lived until you run Mount Cootha!

What an awesome, mind boggling 18km experience. To willingly put your body through the pain of 4km of constant uphill, followed by undulating hills where just as you think you have it easy on the downhill another steep ascent looms.....

But can you belive I was grinning madly the whole time?

Actually no I wasn't. Thinking back, I was almost in tears when we stopped at the base for the first drink stop and toilet before running up to the top. It looked pointless, unfun and dishearteningly big. However one more big cheerio from Tess and a big squeeze on my arm and we were off. Time to tackle the mountain, no time for crying.

For the first part I ran alongside Rachel, but then decided I needed to be on the inside of the road and really focus on this, so I went in front and just looked down at the bitumen. Left, right, left right. Hopefully not having to look up too much and see that the road was actually in front of my face in the real steep parts!!!

Rachel turned back (as planned) after 4km (1km of uphill mountain). Tesso and Tara were running together which left me with Nick *groan* who wanted to talk about training and how my life was going and how good peoples butts looked in skins...as I was wearing them I said "Nick leave me alone I am not going to flash my boobs again!! I was sure he was just running with me because I and tried to show the girls my new leather HR strap and inadvertantly flashed some flesh.
So here I was trying not to laugh the whole way up the mountain....

A cyclist was looming and it was a game to catch them. We were going past them quite easily now. One had a seat on the back and Nick offered to pull em up if he could catch a lift down. I don't think they understood the "runners humour".
So before you know it we were at the top! Wooo Hooo.

Mark (ihatetoast) was waiting for me and did a half a bridge for me to run under at the top. Sheryl dropped off the other group so by the time Tesso and Tara got there we had a good group to do a big bridge for Tara to run under to celebrate her first run up.

The rest of the run went in a blur. Totally transforming. It was shady, sunny, gorgeous views and you actually felt like you were working the body to run up and down the various undulations. So much more interesting than a flat road.
At one stage I got all emotional and thanked the guys I was running with for sharing this with me. They bagged me and Nick pretended to cry. Ungrateful lout. Won't be running with him again :)

So I am back in one piece and after wearing the skins all day yesterday afterwards I am not even the slightest bit sore. Just damn keen to run it again.

I know the next time will be harder as I won't have the high of a first time achievement, but I hope to enjoy it nonetheless.

Big hugs to Tesso for draggin me out there and pushing me up the hill. An amazingly supportive friend who believed in me the whole time.

Damn those Fruit Frappes tasted great when they finally arrived didn't they???!!!!

Regatta Run

Did the 8km loop this morning out and back. Was really happy with it.

Not sure how on earth I managed it but did 5:05min/km on the way out to warm up and then came home in 4:40's. So much for a recovery run, but honestly I never actually felt I was going very fast.

Certainly the race on Wednesday night had a few fast km's in there that made this morning feel easy.

After finishing I found it really hard to cool down. My face was bright red and I was thirsty for a long long time despite drinking lots of water. Still am thirsty so I will ensure I drink plenty today.

As an aside my Hubby and I have 'date night' every Thursday. Last night after dinner we drove up the Mount Cootha road to see where I will be running tomorrow.
I AM GOING TO DIE

Tess what have you dragged me into???

If I don't make it back down, everyone please know that I will miss you all very much.

"What doesn't kill us...strengthens us"

Who ever said that stupid saying? Probably my mother.

I am on the verge of death.

My legs are sore and tired. I am hitting the bed every night and am asleep before my feet leave the ground. Literally one night this week hubby had to put the blanket on me as I had fallen alseep doing my stretches!!!

Tuesdays hill session
Wednesday morning 90min gym
Wednesday night 5.2km race
Thursday morning speed session.
I am smashed!

I am over the urge to have a coffee but I wonder if on other weeks it used to perk me up a bit on Thursdays as that is the lowest ebb day for me physically. An 8km run tomorrow followed by Saturday mornings hilly run up Mount Cootha (first attempt).

Can't wait for Sunday *rest day*.

Hills and a run in with the boys

Not too hot this morning but certainly feel the change. Very much covered in sweat at the end.
Wish I could wear the teeny bits of clothes that other girls wear when running, but I guess I would rather run with friends than scare them away hee hee.

Went into the gardens to do a hill session with Pat and the group. Three new runners today. Cool. One of the new runners Phil did a 25km race recently and kept with Tesso and I then overtook me and chased Tess for the rest of the run so he is keen to see what our training secrets are.

I had a mental block today. Feel the Pain. I kept repeating this to myself every time I went up the hill whilst secretly praying that Pat would not come near me and push me harder.
I was really happy with the whole session and that I had managed to sustain myself this time instead of easing off. I really pushed myself up to the top when I had no energy left and Pat said 'last one Claire go hard' so I found a little extra and gunned to the top of the hill. Unfortunately at the top I had to stop and jog/walk down as I was having trouble breathing. Nothing serious, just totally out of breath and wanting to spew but breathe at the same time. My ribs don't bother me at all when I run but did keep me up last night for some reason, just aching.

At the end of the run we did a short warm run and I helped pack up all Pat's gear. i had a breakfast to go to instead of work so I had a few extra minutes to spare.

I then rushed off to the showers only to find them closed. DAMN. Bloody things always doing this to me!! I was really grumpy as my breakfast was important and now I had no time to go home and shower. So I did what all desperate girls would do.... I walked into the mens.

All I can say is 'Great boxer shorts David' and 'Phil you should run without a shirt more often' *cheeky grin*.
Seriously I appreciated being let in and them averting their eyes (god I hope they did!!!) so myself and another girl (unknown person) could undress and race to the shower.
Unlike the girls the boys only have 4 tiny cubicles you can barely turn around in and get wet - let alone undress or dry yourself.

I think if we make this co-ed showers a regular thing we might get more runners down to Southbank :)

*Worst Run of My Life*

Trying to be like all my running friends I followed their advice by not having any breakfast before my long run this morning.
Spot, Tesso and Liz (who are all faster than me!!) run their glycogen levels down in training so when they race and fuel up they do really well.

So only water today :)

Today we were going to do the 25km river loop. Anna Bligh joined us and we all headed out. Unfortunately for me the pace was quick from the start. We were running approx 4:55 pace over the bridges, down the riverside and out to St Lucia. Anna droped off and ran with Scotty who was only doing short slow run.

By the time we had run for 45mins and got to the first water stop I was handling my gu very fondly. I had brought it along 'just in case' and hoped to not need it. I knew at this first water stop today was going to be a long day so decided against the gu - the pace would probably kill me first!

For dinner last night I had some chicken whilst talking to on the phone for hours to a friend and had not sufficiently carbo loaded either.

On the second water stop I told the others to go on ahead. Tesso was turning around here and going back - she had already run 10km this morning before the rest of us met up!! However when I said I was slowing down she decided to stay with me and another girl Cheryl joined us as well.
We plodded on another few kms. We had slowed down to 5:15/5:20 pace. Still faster than what I would have liked.

It was pouring with rain from the moment we had started so my shoes were very heavy and at the third water stop I had to take my top off and wring it out as well as my hat. The Gu was tucked into my shorts and was a constant reminder to me of what I was trying to achieve. It was like a drug and I was itching for a hit.

At the 16km mark I was totally knackered and had no energy and no enthusiasm for running. Tesso was great and really encouraged me on. She even took us on a longer route through the park (very scenic). At the middle of a very steep hill I walked the 30m to the top and then started running again from there.
The pace was now more like our long run pace and whilst I was dying every step it was too late for the gu. Too late for anything. :(

Best Mate Tesso was such a saviour and kept reminding me why I was doing this and that it had been just as hard for her when she had first done it. She also took us the shortcut home (thank goodness!!!) and we increased the pace the nearer we got to the end and managed to finish quite strongly. Just over 20km in all.

I was shattered. Absolutely knackered. Could barely manage to walk to the car. I knew I needed to sit down but worried that I would not be able to stand again.
I quickly had half a protein bar (would have eaten it all but it was foul tasting) an orange and a drink. Felt much better and the nauseous feeling had gone.

In hindsight I felt I had just raced a half marathon really really hard. My body was angry at me and I could not decide for the rest of the day if I was ravenous or nauseous?
I wore my skins all day after my shower (still have em on) and they have really really helped with any muscle ache. My legs feel great.
I guess I might just do this one more time to see if it improves me.....

TGIF - 8Kms.

Friday run was with the Regatta Running crew this morning. Thanks Goodness for lizzle. I managed to run with her the whole way - I did'nt want to repeat last weeks business of running out too hard just because I didn't want to run on my own.

We kept a nice steady pace the whole way and turned around and instead of racing home maintained the pace.

Both Liz and I were exhausted when we started. After yesterdays speed training session which we both pushed ourselves it was really hard to face up to this morning. On top of that - it was raining.
However after the run we both agreed that the cobwebs had been blown away and going for a run is much better than not running when you have legs full of lactic build up.

Was my first breakfast with a group (ie not at my desk or in the car!!!) and it was hard to smell all their coffees. I had a humungous fruit platter and a bananna smoothie with skim milk. Yummy.

mmmm off to Cha Cha Cha for lunch today. Steak!!!!

Blind Man Running

Man I am absolutely smashed!

There was a large group at Pat's this morning and also a very special guest - Gerard who happens to be a blind runner. A fast blind runner. Represented Australia in the paralympics and has won many races. Also climbed Mt Everest earlier this year etc etc etc.

We ran out to New Farm, Tesso wasn't there so Lizzle and I ran and talked the whole way. We ended up in front and half way out there had a giggle as we just assumed the sessin would be at New Farm and hoped everyone was following us.... :)

After the time trial Pat usually has an easyish session.
We did 6 x 2min efforts with 45sec standing recovery. It was tough. Liz was on fire and just took off. We ran out, stopped, then ran back so went over the same stretch for the whole session up and back.

I did the first one really fast - got to beyond the crossing zone and not far from the lead runners. The next one back to the starting line was fast as well. The third one I must have been slower as I pulled up about 10m short of where we stopped the first time. From then on I was determined to keep at it. I got faster and was really happy with myself.
The last one I saw one of the guys who was in front of me. When I went past I said "stay with me" and he did. Right up to 20m from the end. He pushed me faster than I would have gone and I pushed him way faster than his usual so we were both exhausted but grateful.

Then the group jogged into the Gardens where we start our 1km Guess Race.

We have to nominate a time, then without a watch run as close to that pace as possible. There is a gold coin donation to do it and all proceeds go to Camp Quality with the receipt going to the person who gets closest to their nominated time.

Today when we started I could not believe my legs. I thought they were drunk. I literally was wobbly all over the place and remember thinking something bad was going to happen to my body - like total shutdown or something.
All the speedwork was affecting my legs but then I heard Liz say the same thing so I was a bit more relaxed. We started laughing about it.

I guessed 4:20 and ran 4:16 so was happy to get that close. Happy to just finish I think - damn it was hard to do a 1km and think of pace when you are hot and exhausted from your speed session.

I didn't feel very good until I had one of those Up and Go's Pat gives out after the session. That cooled me down and settled my stomach.

I'm over coffee now. It is too hot anyway for hot drinks.
So glad I don't live in Darwin anymore - I used to be addicted to Pauls Ice Coffee as it really cools you down and fills you up. I then found out what was in them - gosh the crap you can drink without knowing it!!

Off to UQ tonight to watch the men and women qualify for the Commonwealth Games. Will be so exciting. Can't wait!!!

Maniac Crosstrainer

As I have the Intraining running group tonight I gave the tready a miss and headed for the Eliptical Machine (cross trainer). My whole body was tired. I think Wednesday is my one day each week that I am EXHAUSTED as it is squashed in between two speed sessions.

I was only going to do a solid 10mins on the crosstrainer to warm up for some weights work. At 8min a great song came pumpin on my ipod and I cranked up really fast. Everyone was looking at me and I was feeling like my arms and legs were flying. By 9min I wanted to stop but pushed on...made it to the 10mins just.

Went and got a wiper thing and wiped down the machine. Then realised everyone was laughing at me. I had wiped down the wrong machine....*shame*

Worked hard on the weights with lots of situps at the end.

Right now though I am missing something...COFFEE!!!

Yesterday was the first day of my health regime. No coffee, alcohol, chocolate, processed foods, soft drinks, fat etc. Lots of fruit, veges, meat, fish, wholegrains etc.

It was actually really nice to go to bed without that heavy feeling after having a chicken salad for dinner. Normally we would follow it up with a dessert or chocolate.
Well anyhow it is Day Two today so fingers crossed it goes as well as yesterday.

The thing I miss most is coffee. :(

3km Time Trial (8km)

I felt great last night thought today would be the day - but alas not to be..

On the warm up with Tesso we saw Spot running past so grabbed him and did the warm up with him on the way out to the start line.
It was very warm and the sun was very hot and bright.

I had on my long skins and they felt really comfy - but very hot so I don't think I will wear them again in a race this summer, will keep them for afterwards.

After the warm up and few strides Pat got us started - without his usual fanfare it was off just like that.

I did the first km in 3:58, then 4:17 and a final 4:10. The legs were going ok and I remember as I was running thinking 'you can't go any faster' but shortly afterwards I backed off the pace a bit and really noticed it.

On the last km I slowed down in the first 500m, got overtaken and then sprinted for a sub 2min last 500m finish.

Overall I did 12:25. I was aiming for 12:10 and was in the condition to do that or better but it just didn't happen. No excuses I just need to do more speed work.
Will focus over the next 3 sessions and do that extra rep instead of slaking off.

It was really hot on the cool down and I was glad I took my water out there with me though next time I think I will freeze it so it is nice and cold. Hot water is gross when you are hot inside too!!

I had a friend come up to me afterwards and question why I want to run long. They suggested that I run short distances really well (ie 100-200m). Yes I can run these distances with really fast people and keep up. At little Aths years ago I even won a few. But how boring....I want to run long and I am not aiming to win, just enjoy and get the most out of the challenge.

Todays failure in the 3km TT, makes me more determined to try to do well in the 5km at BRRC soon. My a goal is Sub 22:00. My b goal is 21:40.

Brisbane Road Runners - Relay

Disappointment, Excitement, Anxiety, Concern, Elation....had it all today.

Dragged Allan (hubby) and Matt (13yo) out to the Road Runners at 5.30am this morning. It was a 21km run with 3 team members each completing a lap of 7km.
I was really excited about having a 'Family Team' until we got there and found out you have to give your 10km times and they allocate you to a team to even out so all teams are due in around the same time.

Shock horror. The look on my sons' face when I told him he would have to run with two strangers :) If I wasn't so disappointed to not be running as a family I would have laughed at his face!!!
I had planned to go out first, then run with Matt for the second loop and Allan would bring it home. Now we were all on different teams. After finding our new team mates I realised it wasn't so bad after all, mainly because I would still be able to run with Matt - who was now doing the third leg for his new team - as I was doing the second leg for our team.

Guess who was in my team??? Fellow CR Runnerbee and none other than the wonderful Jackie Fairweather (Gallagher). Jackie was after a run with other people before heading off to Tokyo for a marathon - hoping to do 2:30 finally for prep for Commonwealth Games. It was very exciting only now my non-serious family run was turning into 'shit claire you better run fast today' type run.

Jackie went out first, quite easily for her - doing 3.40 min kms. She came in second overall and tagged me and off I went - soon to be overtaken by Jackie who was doing the whole 21km with the team - I kept her in sight for about 2km then had to drop back. I managed to do 4:30km most of the way but the 4-5 km was very hard heading towards Southbank.
Finished up my lap with our team now leading by 30 sec. I tagged Brenda who was next/last out and grabbed some water before seeing my sons second team mate come in and tag him.

It was so much fun running with Matty. He was giving it all he had but was doing it tough. In the last km he was wobbling all over and said he was feeling sick. I told him I loved him more that this race was worth and suggested he walk. Nope. Stubborn child. Pushed on and even sprinted at the end. So proud of him I was.
He had overtaken my team and brought his team home in good time.

One of the highlights of the day was when Brenda crossed the line. She was very upset and said "I lost it for us, Im sorry" Jackie immediately went up to her and scolded her. She said 'it is not about winning but about doing your best'. Incidentally Brenda ran her fastest 7km PB time ever today. *cheers* I was so proud of her and very thankful for Jackies praise of her efforts - it really meant a lot coming from an elite runner.

We hung around and watched Allan come in. He did very well too. Flashandy was on his team doing the initial leg and had run first in a time of 25mins (and something sec) so very fast!!!! However their second runner was a bit slower and they fell back on the placings.

All in all it was a good day and lots of fun to mix everyone up like that.

Matty even won the random draw prize. How funny. He had a choice to choose between a water bottle or an envelope. He took the envelope and got a $50 voucher for Run on Down. *claps*

Time to get serious now...3km Time Trial on Tuesday followed by the final Club Championship race on Sunday - 5km. So lots of speed this week.

Regatta Runner Once Again......

Woo Hoo,

In my goal to run Marathons I am slowly increasing my weekly mileage. Today was my first day for many months that I was back with the Regatta Runners.

It felt great to see the old crew again. Most of them I run with on the weekends anyhow but Friday's people like Nat, Grant, Robson and Suzy etc were all there too.

Headed out with the fast runners and started a conversation with Nat. Before I knew it we were at teh 3km mark and I was still in the lead. Woo Hoo.

Chris came up and told me to steady on...that only made me push a bit harder. At the 4km mark we turned around and headed home. Robson was going strong so he came up to me and told me to keep going I was looking strong. I ran with him for another km before pulling in behind him. He slowly increased the distance between us as I dropped a gear and started running 5min kms. We did the first 4 in 4:30min/km then dropped to 5min/km and finally a few even slower km before picking it up again in the last 500m.

I got overtaken with about 1.5km from the end by the guys but managed to stay in front of the girls - with the exception of one really fast one who zipped past me and ran with Robson to the finish.

All in all 40.10 for the 8km circuit so I was happy with that. Next time I will try to run 42 and keep an even 5:30/km pace going. It is meant to be a recovery run before my long run on Saturdays and my speedsessions on Thursday so I can't afford to be doing too fast.

Cant' wait for Tesso to be back in town and on the road again. We have planned to do Regatta every Friday with a Mount Cootha run thrown in for good measure once every three weeks. *gulp*

Gym....again

Gosh two days in a row. Um this could get boring...... :)
Nah seriously it was heaps of fun. Me and LWP decided to skip the speed session with Pat. I tend to push myself in that group (doh - that's the whole idea I know) so thought I would be best at the gym where I could stop/start according to my pain threshold.

Still, as we have a 3K TT next Tuesday I thought I had better do some hard running.

After warming up for 5mins I did 2 x 4min km on the tready. Just have to manage to string one more (and sprint the finish) and I will have my sub 12. Not really thinking it will happen next week but I am certainly hoping to feel good on the day and will give it a shot.

It would be really really exciting and motivating if say someone who had stress fractures and couldn't run was able to come down and cheer us on. And maybe someone with hamstring tears might want to run at a slower pace and cheer me on.... lots of possibilities. That would all be cool *grins*

Gym Gym Gym

Went to the gym today with my new best friend (little white pill) and got into my normal routine.

Not quite 100% pain free - as I was not able to do as much weight on the chest press and still not able to do any pushups but aside from that it was good to feel like I did a workout. Much better than Friday's session which I found really hard.

I am beginning to learn the stretches I do at the end of my weights session is one of the most important things for injury prevention and I look forward to long stretches and feeling more and more flexible each week.

Tuesday's Pain

Today was pain day. It was wonderful seeing Andy again - he has been on a ship over in the middle east serving his country and now he is back again after 6 months.

We warmed up by running out to New Farm then did some strides. Pat announced we would be doing 7x500m reps with 60sec rest. The elites had to do 9x 500m so I felt great that I was not elite today.

On the warm up my ribs had been hurting but I assumed that like last week the pain would subside. However after the second rep my lungs were hurting real bad and the pain was tearing through my right side.
When I went to the Doctors on Monday (I have two broken ribs) he said I could still run and gave me some drugs to help with the pain, though I don't like to take them.

On the fifth rep I was in so much pain I could not breath and my lungs could not get any air in them. I felt like I was being suffocated whilst being stabbed at the same time. It was really scary and even though I was getting air in my lungs it wasn't deep enough and I was starting to feel my body panic.

I walked off and thankfully Scotty came over to the rescue (Tess I think he looks after us well doesn't he.....) and Dan even said he was going to get his ute (promised I could lie in it and he would make an ambulance noise!!) but all I needed was air and the knife from my chest removed. After 10mins I calmed down and the body went into relax mode. I jogged/walked back home with Scotty and then went straight to the chemist and got my Dr. prescript filled.

Am now pain-free and will take one tablet (it is just Panadeine forte) before I go running. The ribs should heal within the next 4-5 weeks and running won't do any further damage but will cause pain.

Damn we runners are one tough breed (quote from Dr!!!!)

Weight Loss

I have been doing a lot of reading lately and thinking about running and my body shape.

Can I just say - Yes I know I am not fat.

However my thoughts have evolved around how changing my body shape may be able to help with my running. As a runner you fall into the trap of overeating by assuming that the higher the mileage the more you can eat! Yes true for calorie count, but the type of food is important too and in my family we all too often tend to eat poor food if I am not cooking. (like pizza on a Wednesday when I have running group and don't get home till after 7.30pm)....

On the coolrunning thread there was a discussion about BMI and running pace with the suggestion being a direct correlation between your personal BMI and your capacity to run faster. The lower the BMI the faster you can run.

So for the month of November I am going on a very strict diet. Okay so a month won't do much but it is long enough to change some bad habits and highlight areas that I might be able to continue. Also any weight loss that may come from this will be highly welcome and I am sure with my increased mileage leading up to Canberra will be easy to maintain.

FRESH Fruit, vegetables, fish, meat, wholegrains, etc etc all the healthy foods. There will be no alcohol, no coffee, no softdrinks, no chocolate, no lollies, no white bread, no cheeses, no refined foods.
I will try to restrict fat intake to 15gms a day but I really have no idea so this will at the very least make sure I think about the food before I eat it (or check labels when shopping).

This sounds just like a healthy diet that we should all be doing (and you may be) but will be very difficult for me. Hence I have put this on my blog. So please feel free to remind me at any time. Additionally if you wonder why I turn down your party invite for a wild night at the local Indian - rest assured it is not your company I am turning down. Just the temptations :)
(ps invites will be accepted in December *grins*)

Slow Speed

After the 25km on Sunday I pulled up with really tight calves and thought I had done an injury - the left calf in particular.

However thanks to Miss Magic-Fingers (Chundachick) I had a brilliant massage on Tuesday and seem to be in excellent shape now. Though damn I didn't realise my ITB was still tight. Hurt like hell!!!!

This morning was a great session. We basically were tapering for the 3km race tomorrow so Pat had us run into New Farm park from Southbank (took 25mins so was a cracking pace) then turned around and met up in the Gardens on the way back to do some strides. Did about 12 of them to loosen the legs.

Finished up and still felt like I had done a decent workout so I was happy with that.

Tag Time

I've been tagged....

CR Blog game:
Here are the rules:
1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.

My Sentence : After the speedwork I noticed all the girls had left early for work or other reasons, so I thought I would just walk back but then I fell into pace with Eddie.

This was back in December. A speed session with Pat after a xmas party the night before *groan*. I do recall needing cooldowns after doing this cooldown :)

I now tag Melski, Eddie, Matty, Allyoop and Chelle.

Gloriously Pathetic 25km Championship Run

What a day! I have never laughed so much throughout a run in my whole life. But then again - I have never had everything go so badly either. It was either laugh or cry and I choose laughter :)

I had been psyching up for this run for quite some time now. It is my last hitout at 25km before Kurrawa and I really wanted to see what the legs were capable of.
Tess and I had been discussing it for weeks and already worked out what we hoped to run and what we were going to eat etc.

The day before the race my legs were quite sore from the gym on Friday so I bought a pair of skins and wore them around home. Not the most glamourous look but they felt bloody fantastic.

The night before we got a last minute invite down to the Gold Coast for dinner. One of those ones you can't turn down. So off we went with strict instructions to Allan - we MUST be home early! Yeah right. It was cricket and the tri-nations on their big screens and champagne all round. The worst thing was they had made some Bailey's Creme Brulee and we all had to have some. (the things we do..) my stomach was immediately upset from the cream and I was clock watching so not long after I dragged the family away and headed home for the long drive.

Went straight to sleep and woke up feeling refreshed. Went to the cupboard and found the creamed rice all gone...noooooo. Damn had to have weekbix instead...mmm not a good start.
Got dressed, put on the sunblock and hat and looked outside to see rain pouring down - still! (it had been raining all night). I stood still for 5mins thinking - bed or run. Knowing Tess would be out there made it easier to choose the run so off I went.

Arrived for the 6am start at about 5:15am. Lots of time to ummm sit in the car and watch the pouring rain. Tess and I were going to do our warmup together but by the time we dragged ourselves out of our cars and went to register there was only 8mins left before the race. It was cold and raining and I was very disheartened.

Just before they called us to the start line I put on my fuel belt and ipod. My fuel belt I wear on my hips and boy did it really hurt. I have really bad bruises from the go-karting still and didn't even think of the fuel belt. Oh well I needed my drink so I put it on anyhow and put up with the pain.

We lined up and were all smiles (and groans). The gun went off and Tess and I flew up the street. We were racing away and the pace was really tough. Got to the first km mark and almost laughed aloud. 4:40! It had soooo felt like sub 3mins.

We did the new few in 4:45 - which was our planned pace. At the 4km mark I had to have some drink as I had not picked up some water when we went past. In doing so I put my bottle back in the fuel belt but a bloke came up and yelled at me (ipod = deafness I guess) that I had dropped the bottle. *groan* I turned around and went back for it and told myself the race was over. Shortly afterwards Karen overtook me so I lost a bit more spirit. Tess was still going well and I was cheering her on.

The race was 5 x 5km loops so it was good to pass everyone as you went around. Though the gap between Tess and I widened up sooo much. The rain was still coming down hard and my shoes were soaking wet. On the first loop I think I had hurt my legs by trying to jump around all the puddles and avoid the rivers of water on the road. By the second loop I just waddled right through them - there was not a dry bit on me. I even had to keep ringing out my CR hat and PC singlet as they were heavy with water.

My legs felt great in the skins but my tummy was getting real bad pains. Not too keen on the creme brulee afterall..... I stopped in around 15km to go to the toilet and felt much better after that. Though pulling up the skins was quite a task with them all soaking wet. Nothing was going to go well for me today :) Back on the road and I threw the fuel belt on the table at the water station - it really was hurting. Felt much better to do the next few kms without it. Then just at the 19km my ears started crackling BLOODY HELL I thought my ipod is electrocuting me. I whipped it off and handed it to the nearest marshall (2km later I prayed the guy in the raincoat I gave it to was a marshall or someone just won a free ipod....).
It was weird finishing the last 5km of the race with no music by I could not stop laughing. Here I was struggling to run (it was a nasty sight) with soaking wet clothes, heavy wet shoes, no music or fuel belt and a puky tummy.
Can you believe that despite all of this I was in the zone...none of it mattered. I was really enjoying the run and having everything go wrong.
My planned time of sub 2hrs blew out to 2:10 including my various pit stops.

But you know what - I got out of bed. I ran in the rain and fought all the odds. That's what running is about sometimes. The challenges.
To top of a wonderfully sad run - I won the gold medal for first in my age group. Yahhh.. So did Tess, Hannah and Karen. Well done guys :)

Fingers crossed that it all went wrong in the warmup race and that it all goes smoothly for Kurrawa.

Battered and Bruised

Who would have thought running would help me at work?

I HAD to take some customers to Kingston Raceway yesterday afternoon. I wasn't that keen on it but my guys were so I was enthused enough to warrant a good time.

We got there for 3pm and kicked off with some drinks and nibbles then had a debrief on how to ride the karts. Scary stuff. We did about 8 practise laps each and I was quite slow and very scared as the other karts whizzed past me.

We all re-grouped (there was about 60 of us) and got into our teams of 3. Each driver had to do 8 laps then come in for a pit stop. The pit crew had to count laps, signal the driver in and help him out of the kart (then get in and go do 8 laps). It was so much fun. I had two really really fast guys on my team so they told me to go first and then they would try to make up the difference. Total laps you have to do is 72 (8x3 each).
I got in and they started me up. First lap you have to stay in single file until the green light. Then it was all on. WOW. I didn't realise how much of a competitive spirit I had. A race is a race though and I would not let anyone go past me and hung the corners real tight. Okay so a few got by me on the real hairy curves.
I was going so well and out of the 20 teams we would have come 3rd but came 10th. There was a big collision and I got held up behind them until they cleared.

On my second round of laps I was going down the straight and one of the guys pinged my wheels. I flipped around and another guy behind me t-boned me. The cart was crushed in and I have massive bruises on my hips, back and bruised ribs on my right hand side. But I kept going!! Had an absolute ball but am very stiff this morning. In the gym showers a girl actually commented on my colourful skin. *grins*

Chaff's Session

Phew what a day. It is damn hot out there - well was this morning anyhow. More humid than hot I guess.

We did the warmup and some strides then Pat advised we would be doing:

4mins hard out
30sec jog
2mins harder
30sec standing recovery
- repeat above (ie. go back to the start).

Everyone really busted a gut on the last 2min back to the start but then Pat said - after just arriving - back out again for another 2mins. I turned around at 60sec when it looked like everyone else was doing a 2min out 2min back, please understand I was really dying here. I hated Pat, I hated speedwork and felt quite nauseous - everyone else pushed on for another 10secs or so then turned.
I was first back to base and sprinted (as best I could) up the hill because I knew Pat would make us anyhow when he got there.

Not my favourite session - but certainly sorts the wheat from the chaff. Today I was the Chaff!!

I can't really blame being ironless, as I have been taking supplements for more than a week now. I guess somedays we just don't run according to our own expectations.
I'm glad Tesso wasn't there to see me cut it short. I would have felt real shame then :)

Oh now I remember- I damn well made up for it on the warm down. I stopped for water and half the group kept going. The half behind me don't always do the warm down so they stopped totally. Like a good exhausted runner who wants to improve I waddled off but soon the others had turned and I didn't know where. So I ended up going for another 15mins out to the bridge and back before arriving back at the Ship Inn for drinks.

After my shower I felt sore all over but I knew for sure - I do love Pat (or should I say what he does for me...) and I do love speedwork. Still felt nauseous though :) Going to have to take my own water supply soon it is getting to long between drinks.

30Sec Effort

Pat you are a liar. You can't tell us we are doing 30sec efforts and then pull a few 1mins in there!! That's not fair and my legs can't cope!

Did a nice leisurely warm up of about 3km with the team - though everyone was partnered off and I had no one... Tess hurry up and come back :)
My calves are as thick and tight as a brick. After the warm up I did a few stretches but I suspected DMO from Bribie was starting to happen.

We did 4 x 30sec then 2 x 1min then 2 x 30sec, 3 (?) x 1min and a final 1min - all with jog recovery. I had to pull over in the second lot of 30sec during the jog recovery and stretch the calves. Man they were bound so tight I thought they would snap.

After the session I had an Up n Go. Interesting. Not what I am used to.. but better than waiting an hour before having breakfast.

Got to work and had to walk upstairs. Then back down to get my faxes that had come in overnight OUCH. Calves really hurt then. Now this afternoon they have settled and I am looking forward to a nice soak in my pool tonight I think.

All in all a good session but maybe should not have done speedwork today after Sunday. Oh well...

As Matty said this morning - focus now is building a base for next 4 weeks and remaining injury free. Then 4 weeks of solid speedwork before a taper for Kurrawa. Not that sure if I will taper for it but will certainly not run the day before :)

Photos from Bribie

Don't you just love our party hats~!! and Tesso's Balloons woohoo we had a ball!