Last long long run.....

Well until the 9th of April that is!!!

Some weirdo (good friend Liz) decided a 5am start would be in good order this morning so I found myself running in the dark for 30mins with a group of eager people this morning.
Once the sun came up and I realised who everyone was..ha ha...I started to relax and enjoy myself. The sun came out and it was extremely humid. I had a lot of water and a glass of powerade before I started so I wasn't too concerned about dehydrating but certainly the bladder needed a pit stop again. I do so hope that getting up a few hours before the start (instead of 40mins like I do for my long runs) will give me plenty of time to settle the nerves and have the 50 toilet breaks I seem to require before a race.

We were running strong today and the average pace for 35km was 5:10min/km so I was chuffed with this. I know I ran quite a few km faster than this - a) because I was trying to get a good lead on everyone in the group so I could stop at the loo without holding them up and b) Glenn shot past us at the 12km mark when we stopped for a drink so it was absolutely necessary to round him up later on even though that meant we had to run 4:40min/km pace for a few km.

So yes by 30km I was bone weary and was looking forward to the end. I also had chaffing under my arm from a singlet I had on (usually wear crop tops only) and my feet were all blistered still from last weekend. I dont think I got any more today but one lost toenail did not make for a fun ending to the run.

I was very disappointed this morning. Not because of the distance or the time -both I am very happy about. But more because as Chilli Pants said "bit of an anticlimax really". That's exactly what today was. No Tesso to whip my enthusiam up a few notches and nothing but 'right that one's done' when we finished. Where was the bottle of bollinger and big crowd to say "FABULOUS RUN CLAIRIE, looking good for Canberra now" like in my dreams??

To top it all off I ordered pancakes with bananas and again the bananas didn't come. Most upset. Apparently it is just me. Chilli pants wife got her bananas last week. I complained and they went off in search of a bananna and we never saw any of the staff again. The Brissy Running Buddies have now blackballed that establishment for breakfast. We needed a change anyhow...

So in the words of my favourite runner.....ho hum

Mid Week Run

It is staying dark until late now so getting harder to leave my cosy bed.

Met up with Liz at 5:20am and we started out before waiting for the others coming at 5:30, mainly because we wanted to run sllllloooooowwww and also because we knew they would all be late starting as usual!

Despite saying we would run slow and not go far we ended up running fairly steady out for just over 7km before turning and heading home. All up somewhere between 14-15km.

The afternoon was very painful.

Firstly with Jodi my massuse who pummeled and elbowed her way through my tight butt, itb and hammies all the while I fought off the tears and swearing. Then onto a physio appt (bad planning on my behalf) who then proceeded to continue to elbow his way whilst rotating my leg to see how far it would go before it broke off (wtf?) and then ask for me to demonstrate how I have been doing the exercises he set me last week (that incidently I couldn't remember as I was so focussed on the half marathon and nothing else mattered then.....). So all in all I was glad to crawl home and sulk into bed.

The worst bit is still to come.....I was so exhausted that I told Allan to have leftovers for dinner. (=bad wife)
He brought me apple pie and custard (=marathon worth of calories in there)....yep I wolfed that down after my shower and then climbed into bed and slept like a baby.

It's still a PB

Okay so official results are 1:34:54 so I have to add 4 sec to my record (lucky didnt'engrave my bling heh!!).

To be honest. I don't care but I do worry that playing with my watch cost me time as I don't want this to happen again. I started right on the gun and smacked it when I crossed...but then again I certainly may have pressed it early. Quite easily done.

No tears here I am very ecstatic still from yesterday.

Not looking forward to physio tomorrow though......how does one relax before a torture session?

BRRC Half Marathon Championships - 2006

I was a bit worried about blogging Friday as I didn't want anyone to talk me out of the Half Marathon which I am so glad I did today.

A much needed PB of 1:34:50 was achieved to give me the confidence that I can get through the marathon at Canberra in one piece.

Friday saw me at the physio's getting assessed and being told I had Bursitis of the hip. It is basically ITB but the friction/inflammation is at the hip not the knee (it travels down there when the ITB Gets tighter). So I had a very sore massage and dig from the physio as well as some exercises and rolling to do Friday night. Saturday saw me icing and taking voltaren - though I didn't want to get my bowels upset for the race so I had none after the morning dose.

I will be back at the Physio this Tueday for some poking and prodding and to ensure I am doing the exercises. Will also need an ITB massage to sort out my legs and ensure I don't get more inflammation. So basically will take it easy this week with a build up to my last 35km run on Saturday. Fingers crossed it is something I can manage.

This morning was just fabulous. I didn't think I was actually going to break my goal time of 95mins when I was warming up but it ended up going to plan. My km splits were:

4:40 (1.1km
4:28
4:30
4:31
4:22
4:38
4:37
4:37
4:26
4:19
4:34
4:31
4:35
4:24
4:26
4:35
4:36
4:33
4:31
4:28
4:19

It was soooo good to finish. I am not the best pacer and don't really know how to run to the second but I was close enough and just watched the 5km loop times mostly.

I did a 2km warm up beforehand that did me good and got my body ready to run, though I felt all niggly and doubtful. A few strides then I just made it to the start line for some jostling. We started and were out running when all of a sudden a gun went off.....obviously didn't work the first time but hearing it 100m down the road gives you a bit of a fright.

My wonderful husband was watching and smiling at me each time I passed. He was on babysitting duties much to his delight - way better than marshalling!

The first 1.1km was funny, I raced out and Gavin Bell called out "clairie what are you doing??" so it pays to tell people your goal time. I slowed down and smiled as he (goal of sub 90min) then went past. Others who were doing same goal as me were so far in front and on the first 5km loop must have been at least a km in front. It was scary and I started doubting I could do it and telling myself I should have gone out harder to make up for any time I may loose later.
On the last lap when I had overtaken all those others who had inevitably slowed down I had just one lady left in front (The female winner had finished by now with a time of 1:18). I didn't realise at the time we were coming second/third. I don't know what I would (could) have done if I did but we finished 100m apart (her second me third) and I think I could have pushed it to finish harder and run the second last km a bit faster, but who knows. I had actually started slowing down in the 2nd last km for some reason. Almost as if I was trying to catch my breath before the sprint finish...weird.

So there you have it - goal achieved and a Gold Medal for winning my category as well as a very exciting Third overall placing.

Tesso did amazingly well and I am so proud of her. She just seems to pull up and recover so well after her races. Yesterday she raced two at the Masters on the track and still came out this morning and did a great run - have to read her blog for the full story.

So yes I think I can honestly say...I am now ready for Canberra. YEAH!

Off....in a bad way

Okay well looks like my body has decided for me anyhow.

Thanks to all your comments and words of wisdom. It is much appreciated and I have taken it all on board.

However after this mornings 11km I can hardly walk. My right hip is very sore and I am sitting down trying to think how on earth this happened and what to do about it.

I am not sure if the Tennis Ball I have been using is aiding or hindering to loosen up my glutes/hip/itb area.

Oh well it's nothing serious as I can run. But I will take those two days of rest - thank you very much!!

So next time you stop by my site you will be reading all about my Race Experience from the Half Marathon.

Best of luck to all you Six Footers *luvs you all*

Flat, Slow and Ugly

Ha Ha Ha well I was trying to describe my run...not me - though it probably all fits. *grins*

This morning was a battle. I had a massage after the run yesterday (thanks Jodi!!) which was great and eased me all up but overnight I went tight and sore and grumpy. Ok so can't blame the grumpy on my massage can I??

Met up with Tesso and Robbie at Regatta and we headed out to do a medium run at easy pace. The first few km were tough and it was also extremely hot out there. Does anyone have any idea why the humidity has jumped back up to 99% just when I thought winter was on its way?????

I ran the whole way this morning and drank on the go - running up and down when Robbie or Tesso needed to stop briefly for a sip of water. The legs certainly eased up after 5km mark and I was feeling more comfortable but was keen to turn around at any time.

Tess pushed us on to the end of the floating walkway and we turned around there to head home. A total of 16km for the morning at very slow pace.

I'm happy with the run but can tell my body is making signs and pleading for a rest day.

I am thinking Friday and Saturday will be complete rest before Sunday's Half. Is this a good plan? Or should I keep the mileage up for my main goal the Marathon and run Friday (Sat rest is a must) ???

3Km Time Trial - March

I tried to view this Time Trial with lots of positive thinking. I even emailed Pat to tell him I was going to do a PB and run 'hell fast'. I think I needed the pressure to perform on me so I didn't use my long runs and high mileage as an excuse for not being able to run fast. (I did have a rest day on Sunday).

So it all started at 3.30am when I woke up wired and ready to go. I forced myself back into sleep and got up when my phone went off at 4.30am.
Got dressed and was ready to go and decided to go early. On the way I pulled into a servo and got a can of V to give me some extra energy. No way I could have eaten anything.

Time trials always see the crowds come out and today was no exception. We headed off on time and I was starting to feel less confident. My left knee was a dull ache but I was determined to run through the pain no matter what.
For someone who got up so early and was all ready to run I was very disorganised. Had left my sunnies at home, was still wearing my long sleeve top when we headed off for the warm up and left my water bottle on the table at the start. Not looking good.

Did a few strides to warm up and felt even worse. The knee didn't hurt at all during the strides but my legs were sore and I was starting to feel the effects of all the runs lately. This was a hard time to put bad thoughts out of my head. When you feel your legs as tight and heavy it is so easy to think "just do what you can" instead of "push it to the limits".

There were a few pacing groups out this morning and as I wanted to do a PB (anything sub 11:56) I decided to keep in front of the 11:50 group for as long as I could.

When we started out I also decided to use my watch to get the km splits but would not look at it the whole way. Not too hard to do when you are running so fast!!

Unfortunately I had the pacing group just behind me yelling out what time they were on and this was disheartening as the first km was 3:52 - so I though I was going too fast and would blow up.
The second km (always the worst) was just under 7:57 so the split was 4:05, the final km I really worked hard to keep in front of Peter Hallahan. The odds were against me but aside from a pressing urge to go to the toilet I was actually running quite comfortable.
The third km split was 3:52.

Jodi Willet was beside me just before the turn around to the 2nd km and said "this is when you feel like crap Clairie" and she was spot on!! I did feel like crap so I thought...if she knows that and believes I can still do this I have to trust her...so I dug a bit deeper.

It was great to hear her say I had a good strong finish so lets see it. Made me work hard for that finish line and I crossed in 11:49 so yes a bloody great big PB for me this morning and I am feeling absolutely fantastic. I think I sms everyone in the world (all those that didn't hear me cheering when I finally caught my breath).

It was a damn good start to the day. Thanks to everyone for all your encouragement and good wishes - it worked :)

EDIT: TYPO corrected - I ran 11:49 this morning!!!! (had 11:59 there before)

Running with Royalty

Yep President of the Sydney Striders: O Runner was in town today so we had pre-arranged to meet up at 6am outside the gym to go for a gentle stroll - just the three of us.....Yep Queen Tesso was there too :)

It was good to get out for a run and it was such a lovely day, very enjoyable. I picked Dave's brain as best I could about tapering, nutrition, training etc so we had a good chat out there and back whilst basking in the sunshine.

I got the most excruciating pain in the knee after 3km and thought nooooooooooooooo so told Tess and Dave to keep going whilst I pulled over to stretch. However they stopped too and we all had a minute of stretching before getting back into it. The pain was very intense - sharp and located behind the kneecap so nothing at all like I have experienced before.
However after considering stopping so many times it actually went away and I felt great. Slowly increased the effort on the way back and was more aware of my form now that I didn't have to actually try to block pain from the mind.

With about 1.5km to go Tess told Dave and I to go ahead and do a fast finish. Now why the hell would someone encourage me to do that? I didn't need it but damn it felt great and I kept my form. Needless to say all talking finished and Dave and I just clicked the legs over till the final water fountain. We weren't sprinting but after a much slower pace it felt fast. I didn't even have a watch on so have no idea what we were doing but it felt quick. Anyhow I was just glad to finish strong and painfree. Bit freaked out about it actually. Hope I don't get the same pain in tomorrows TT or in the half later this week. Might have to stretch madly tonight to loosen up my calves. They are the only thing that feels tight. Any other ideas????

Whose Idea was this anyway????

It all sounded great during the week - meet up at 5am and head off for a 38km long run before it all got too hot. Then along came the wet (cool) weather and we forgot to alter our plans.

So at 4am this morning I was huddled in my kitchen with socks on my feet chomping down some creamed rice and filling the camelbak. I had my running gear AND A jumper on.

Got to Southbank at 4:55am in time to have a chat to Mark and do some stretches before Glenno and Johnny arrived. Tara and Ciaran were a no show and Tess was off sick - everyone else wanted to do less km so started later - so it was a small group today.

Just as we were about to leave a car was honking and flashing along the main road and we guessed it was Tara and Ciaran - late AGAIN!! At least I would have another female in the group now.

Eventually we got going. The pace felt fast (but wasnt) and despite the cold morning it got hot very quickly. The blokes were all taking their shirts off by 6km mark and I dreaded the next 32km. However as we turned the bend and ran along Coro drive the wind picked up and the cool weather was back. Yah! It stayed gorgeous for the rest of the run.

We plodded along today at a good pace - starting out the first few at 5:30 pace and finishing up with sub 5km pace. Overall average of 5:00-5:05 pace for the run which I was very happy with. It didn't feel hard at all running up the hills today or even keeping the pace with Mark. I would have like to have pushed a bit in the middle of the run, though as the only other girl I did feel obligated to hold back and run with Tara when she wasn't feeling the best or wanted to stop and have a gu. She struggled until the 25km mark and then came good which was a relief. I was glad I did in hindsight as it meant I finished feeling really strong and not wasted like usual.

Definitely the fast pace (for a long long run) was doable due to the regular water breaks we had along the way - giving everyone a few sec's to catch their breath and recharge. (and stop their watches!!)

Coming up to 30km I felt bloody fantastic, just could have put my arms out and flew. It was a great feeling and I tried to visualise it so I could recall it at random when I needed to. It was just all happening for me and yet I didn't even look at my watch to see what we were doing or how we were travelling - I just was having fun and enjoying the run. Thanks largely to Mark (CR iliketoast) who ran with me and was very encouraging for me as well as being so positive about the run himself.

Mark and I both finished the 35km run strongly - he was 100m ahead of me at the finish though we were way in front of the others so I managed to drag him out with me to do the next 3km I was determined to get to (to make a 38km run).

It was a big struggle to get going again. I didn't like the thoughts in my head or the feeling in my legs but I guess that is just what it is going to be like in a marathon. Despite the internal struggle we did a further 3km running over the Goodwill bridge, through the city and around the gardens then back over the bridge. A solid pace of sub 5min. The 3km (according to Garmin) was reached halfway up the bridge on the way back and iliketoast was adamant that that was as far as his legs were carrying him so he just stopped and stretched them out walking. I kept going (but was really really looking forward to finishing. At the end I felt great. Endorphin rush was mad!! I was on a high and very excited about my longest every run. More importantly - no injuries and I felt great.

Big thanks to Mark who supported me - by encouraging me up Highgate Hill and running with me at the end. It really turned a great run into a fabulous achievement. Thanks Matey...you can run with me anyday (until you drop dead with a heart attack - really you have to stop pouring the butter on your toast!!!).

Hills.....for the wimp

It was still dark this morning at 5.30am when we all grouped at the base of the falls. No one was very cheerful about being out and about - least of all motivated to race up a dark wet STEEP hill. The things we do....

Anyhow off we set for a 10min warm up then it was two hill repeats - all the way to the top (yes I have been promoted to run with the top group).

First one was okay. I just have to face facts that this is NEVER going to be easy.
On the way down I gagged and had a bitter taste in my mouth. I stopped and washed my mouth out...and had a drink of course!
All around me people were moaning and groaning. Liz L refused to go up again and sat down (shock!!) she was very tired and it made me feel very tired.

So you can imagine my suprise when I went up the hill and got to the very top and thought...now what. I was pumped I just got up there without thinking about it.

Unfortunately, whilst the run was great and I felt good and strong I now have a niggle....aaaarrrgggghhh. I am sure it is nothing but the underneath of my left foot is a bit sore. I have new shoes so will get them out of the box. Also I will rest up tonight with some ice and maybe pop a voltaren and report back in the morning. I realise I am just being paranoid but....runners are like that :)

FEBRUARY REPORT

Average: 6 days a week running
Injury: nothing major, some lower back pain
Prevention: Massage (Pro & with Stick)
Cross Training: 1 x weekly gym session
Mileage: 309.5km total
Nutrition: Good. Having protein in abundance after long/hard runs.
Drinking Endura before long/hard run. Practicing more with Gu.
Attitude: Very tired all the time but mentally I am feeling like this is
all coming together. Very positive and excited. Not nervous yet!

You know its a hilly run when you can't stop n talk.....

....or scream out for the snake on the ground as you trundle past it.

I was glad to see on the way down that it looked dead. On the way up I had no energy to move sideways and was already thinking of how I could cut out the poison at the next drink stop.

So as you guessed yes today was another Mt Cootha run days. Tess was working so four of us met up at the Regatta at 5:30am and headed out. We were racing until I asked if everyone could slow down to at least 5min pace....it was ridiculous.

Anyhow we got to the first drink stop before the big haul up to the top of Channel 10. At this stage we all agreed to take the run as it comes and do it for ourselves. On that note Robbie (=good runner) took off. I tried to catch him but he stayed away within 70m from me. Good to have his fluroescent shorts in sight the whole way.

We passed a cyclist but then got passed by a few ourselves (as you would expect!)

The last 400m was a big struggle but I focused and found some inner stregth (it's called dinner) to get me over the line. Ran strong all the way to the tap where Robbie had stopped. All up he got to 100m in front so during the climb he only gained 30m on me which I was really happy with.

When the other two runners Tara and Ciaran caught up we headed off for the undulating hills and ran strongly to the Summit Restaurant. It was here that Tara and Ciaran left us (they had their car at the top of the hill) so Robbie and I decided to race it all the way back to the Regatta.

Aside from slamming into the pavement to avoid a car (who did have right of way) we would have done a solid non-stop run down the hill and along the road into the Regatta. Just at the end Robbie pushed ahead so I went with him and then ran him down. It was a great finish to a great run and I was really happy with my effort.

Even happier to see Tess at the end with some new shoes and a camelpak in preparation for our long run on Saturday!!!

Breakfast followed by breakfast with the Elites....

It was a great session for goss and support this morning. I was aching all over when we started but Tess saw SPOT go over the bridge and hollered out to him (really she has no shame that girl) and so he came and ran with us. All the while he gave me an update on what he did for the Brissy marathon (he is sub 3 marathoner) in both training and nutrition. I was so into him that before I knew it the warm up was over and time to get serious.
Session was: 2min (30sec) 1min (30sec) 2min (20sec standing) repeat back to the start. Then once we had all regrouped we did 2min out, turnaround and race home.

I felt great the whole way and was playing catch with Robbie who seemed to be going all over the place.
The final 4min effort was hard as we had stopped for a bit and my body found it hard to get going again. Then I heard Karen say " this is what it will be like at the 35km mark Clairie..." which was really great to hear so off I went and made an effort to come home harder.

Following our session Tess and I showered and then met Pat for breakfast. I thought we were only stopping for coffe so at Pats I took advantage of his protein drinks and a bowl of cashews for breaky....then we we arrived at the cafe Pat was starving and ordered...so I did the courteous thing (and so did Tess) and we both ordered toast and forced it down with our coffees. Poor Pat we had him talking the whole time his food was cold before he got a chance to eat it.

Learnt a lot though and it is just fabulous to hear other people's experiences and take on what is best for Marathon preparation. I will know better once I have done the half but his formula of DOUBLE YOUR HALF AND ADD 10MINS seems to be a well accepted one. He also had a lot of info about staying calm and conserving energy before the race...like NOT spending the night before with all my coolrunning friends and talking endlessly about the race. (as if I would!!!) I also like his suggestion on imagery. Kit- must do this too! He said to look on the map where 35km will be and imagine how you will be feeling (similar to what you feel at the end of your long long run in humid weather) and then work through how you will run the next 7km.

Anyhow...it was all good and I am very lucky to have so many people sharing their wisdom and ideas with me.

Sunday BRRC 20km Race (30km for the day)

Friday I took off because I was travelling to Sydney and felt crap.

Saturday I still felt crap...and tired...but got up (arrived home late Fri) and met the Running Buddies at 6am. Tess was feeling similar to me so we agreed for an easyish 10km run.
I felt shocking for the first 5km. Actually this didn't improve until 500m from the end when I saw the finish LOL. Tess surged ahead and finished strongly and despite me doing this on every single run I just did not have the heart and plodded along. 10km = 50min spot on. Did a negative split though as we went out at 5:15pace.

Today I was very anxious. Not about time but about feeling. I just wanted to love my running again and enjoy being out there with everyone. The warm up 5km with Tess went quickly but I can't say I enjoyed it or felt good.

We were back at the start for the 20km race with plenty of time and I had a quick toilet break whilst Tesso did another few km. I must mention that I was experimenting with Endura today and had 700ml of it when I woke up this morning - in case it was really humid out there. I also had 3 bottle of frozen endura on the water tables and a gu in my fuel belt.

The gun went off and I went out at a reasonable pace. I was shocked to see Tess and I were running 4:38 pace. So much for the easy 5min/km pace run!!
I slowed down purposefully then and just focused on taking on water/fluid at each water stop and also my form.
The first 5km loop (there were 4x today) went by in 23:30mins. I was happy with this and pleasantly suprised. Eddie was just up ahead (okay about 30sec ahead) and that gave me enough focus to keep it going. I lost sight of him on the second lap but actually forgot why I was running fast so just maintained the pace.
The next loop was also 23:30 and I was so so happy with my consistency that I forgot the 'easy' race plan and just tried hard to keep it going.

I had a gu at 10km (15km for the day) and felt better instantly, I am sure this was psychological! Not long after I was needing the toilet AGAIN and kicked myself for drinking so much to wash the Gu down. I really didn't want to waste any time on a break. So I went past and told myself I could hold on.
I did but LOL it wasn't pretty...I just made it in time and when I did cross the line I threw my card at the ladies behind the desk then ran to the loo :)
One thing I found was the fuel belt puts pressure on my bladder so I need to seriously consider my Marathon plans for rehydration so I don't find myself in the same boat....are there toilets on the course????

I crossed the line in 1:34 and was happy to have done consistent laps and catch a few of those runners in front of me. It wasn't until Tess and I belatedly stepped out for our warmdown (which almost killed me) that it sunk it that I had run sub 5min the whole way. Even adding on a further km at say 5min pace to finish (make up to 21.1km) I would have been on target for a half marathon PB. If it wasn't for Tess (who was ready to throw up at any time) I don't think I would have bothered with a cool down run at all. THANKS TESS.

I hate putting pressure on myself but now it is out there I might try harder. In two weeks time I will be going very hard for a PB at the BRRC Club Championships Half Marathon. Fingers crossed for me guys :)

Mt Cootha Calling

What a rush...Tess and I went over the mountain this morning.

We started out at the Regatta at 5:30am and headed up towards Mt Cootha, I have to admit my legs were already asking what I was doing going up this hill. Mentally I was well prepared for a bit of a walk or at the very least a slow paced run. I got neither.

Going up the first incline before you even get to JC Slaughter Falls my HR was hitting 198. This is over my max and I felt every bit of it. I was tired and the legs were screaming at the enforced climb.

Soon enough it tapered out to a flat and then a downhill (before the real ascent began!!). I got my breath back and told Tess that where necessary to push on without me. We started chatting away and before you knew it we were almost there. With 500m to go on the big climb we spotted a young, fit Iron man out running up ahead. He was doing it tough (he looked like I felt). Tess surged ahead and pulled up alongside. Looking at her - no sweat and big smile - you would not believe she had just run up the hill as well. Her very cheerful "Good Morning, How's it going?" was almost comical. The poor young man could only nod and stare as us two beautiful women pushed past - I was vainly trying very hard to not breathe so heavily and smile like Tess did when I went past. Though once we were at the top I was able to stop, get my breath back and laugh hard at the situation. Poor guy I think we demoralised him. He never did catch us or even come close.

My HR average for the run was 159 and most of the time I was sitting on 155 so I was very happy with that for the undulating hills. It shows I was not as tired as I thought and after the initial hill I certainly felt strong and recall thanking Tess the whole way for getting me out there and pushing me up the hill.

No one at work cares that I ran Mt Cootha this morning and/or did a 15km hilly run before work, everyone thinks I am such a weirdo. Yet, they are all come in looking like they just got out of bed (half awake) and have gone straight for the coffee pot and will take 40mins at their desks to wake up....I much prefer my method!!

Pats Speed Session

Man it was humid this morning!!!

Got to Pat's just as the first group was going over the bridge so off I trotted and kept on their tail the whole leg of the warmup. It was hilarious to watch the group cut up into various smaller groups and turn around at different points that they all thought Pat had said to run till. I feel for Tesso's group as I heard they ran all the way into the gardens, then back out and then in again to the entry at Edward Street! Nice warmup.....

We had 15mins of sprints and I was keen to work hard. I am sure I did but at just over halfway when I was encouraging Robbie to keep up with me Pat decided to run with me and push me till I broke. I am glad he pushed so hard and that I responded but honestly my legs were like lead afterwards and Robbie ended up going past me on the recovery leg and I spent the rest of the session reeling him in (well trying). I think I just got there in the end.

I was buggered and felt like just sitting down and never getting up again.

But we had to do our cool down. With the big numbers in the group I was pushing it to just try and make sure I was not running 3-abreast and also trying to avoid the bikes speeding along. Tough stuff when you are buggered.

We got to the Goodwill Bridge and I felt like walking over it but then I saw Ally push up and move past some other runners so I thought it would help if I could keep up with her. I tied my imaginary lasso around her and kept her in sight. Bloody typical though - as soon as you get in the groove with someone, they get in the groove with you and you both push it a bit more. I am sure we both did that bridge faster than we intended.....but it finished the session of nicely anyhow :)

Amazing Run...

Had the most amazing run yesterday.

My sister and I had a delayed Yum Cha in Perth yesterday afternoon and left the restaurant after 1pm. I didn't realise it was so late and had planned to do my run before leaving for the airport but was running out of time.
Less than an hour later I was in a dilema - do my 12km run and make it fast or not do it at all.

I went for the fast run.

Managed to do a 5km and 10km PB (though that didn't include the 30sec water break at 8km where I stopped my watch). It was stinking hot in the afternoon and I was red faced from exertion. I also felt unwell for most of the run but was determined to see it through. In support my sister had come with me on her pushbike and was cheering me on which made me run a lot faster than what I had the right to be running.

I finished with an average of 4:28min/km with a time of 53:36. My best ever 12km as well. I can only think that the garmin was also suffering from the heat and skipped a km or two because I can't belive I can run that fast. Though I did feel like I was pushing it the whole way!!. Remind me not to run on a full stomach of beancurd next time........
I got home and had to pack my bags and have a 2min shower before being dumped at the airport with 15mins to spare. Thankfully I had put my skins on under my jeans as I cramped up really bad on the plane and it would have been much worse if I didn't have my skins on.

I am feeling sore today - like I did a big race yesterday - but hopefully will be right for speedwork tomorrow morning. Will be good to be back at Pat's.

100KM for the week. My biggest EVER week of running. Pat on the back to me.....

Saturday LOOONNNNGGG Run

I have a new best friend - Mr Garmin!!!

Woke up after a few red wines last night. Nothing over the top but enough to ensure I had a very very good sleep :)
The weather almost kept me in bed - 18degrees and a slight breeze. Yuk.

Perfect for a long run it would seem as I managed to do a fabulous run with minimal fuss.
Wasn't very thirsty throughout the run but had water at the following:
6km
16km (with a gu)
26km

In Brisbane I would be having water every 20mins so this was unusual but I was running well and didn't want to interrupt that.

So close to home - just 4km away - when I saw a kiosk so I grabbed a can of coke, burped my way around the park and then started the watch again and headed home. I got to the required 34km but felt so good I went another km up the street and around the corner to come home with 35km in 2hrs and 53mins.

Things about this run that totally had me gobsmacked:
Did 21.1km in 1:45 (a year ago that would have been a PB)
Ran a very fast 19th km - did 4:09 (was trying to avoid a snake and the adrenaline was pumping).
Felt great right up to 31st km when the legs got very heavy but then came good again.
Finished strong (not sure of pace).
Managed a few pushups afterwards.
Managed to do all 35km in under three hours - I am thrilled with that.


I can't compare this run to Caboolture as I had a toilet break, stopped to drink a can of coke and stopped briefly to have my gu. I was gone for just on 3hrs so my stops added up to about 10mins in total. I would love to just run non-stop for 3hrs and see what that could give me. Tess and I have a goal to do this when I am back and have all our supplies on board so we can run past the water stops and grab our water (from fuel belt) and drink on the run like you would in a race.

I love running and this week have felt so bloody great with it. Mainly due to running on my own so I am very focused on what I have to do and ensuring the dedication is there to get through what could have been a bloody tough week. I will be very relieved and happy to get back to running with a group to take away the focus and mayhap have someone to share the pain with.....

One more big week to go, then I notice some of the sessions change and my overall mileage starts to taper.

Flying along

Had to do my 8km run that I normally do at the Regatta. I read Tesso's blog and noticed they all went up Mt Cootha instead this morning...glad I didn't know that or I would have done the good ole competitive thing and found a big hill to go up..like Kings Parks or something.

So 8km differential run it was. Went out in 18:55 and home in 17:50 to do 8km in 36:45.

The only significant thing about today was that from the first km I felt fantastic. No warm up needed I was into it and flying along. I never wanted to stop and wanted to run my marathon today.

Oh well I guess tomorrows long run will totally ruin that feeling :)

Cirque: Flying back home on Monday for a few days before out again to Sydney/Wollongong. Anyone in Sydney want to run with me for 10km next Friday am????

No hills where I live....

Thankfully where I am staying in Perth it is very flat so my 6-8km hilly run on the program was changed by Coach Chris to a 12km fartlek.

The garmin said average pace of 4:56 but I must have been doing some slow km's in there because I know I was doing some fast ones as well.

Did 4km warmup at just over 5min pace, then 6km of increasingly faster running, followed by 2km of warmdown.

It was a great run though I did hurt all the way till the fifth km. Must have something to do with a big night out at the Annual Managers dinner last night :)

Totally loving this cool weather.....even with the hot 37degrees on Tuesday it is nothing like the humidity we have in Brissy.

Missing all the crew and suffering withdrawal symptoms from running with others. Scared everyone I ran past today with big cheery hello's but still no-one offered to run with me.....

Mid Week Long Run

17km done.
Average pace 5:09 (isn't it great having a garmin to tell you everything...)

Felt: long and hard. In fact I did the same run here at Christmas and honestly thought it was a 20km route. Certainly felt like that today as well...but I believe the Garmin.

Back in Perth!!

For the first time in soooo long I had to actually do speedwork on my own this morning. Yes it felt very hard......

I flew into Perth late last night and had to force myself to get out of bed this morning at 5am to do the workout on my program.

2km warmup; 400m fast, 200m rec, 400m fast, 200m rec, 600m fast (x3 times) then 2km cool down.

All up 10km for the day.

I had the loan of Tess's garmin - must remember to borrow one from a slower runner next time. During the warm up it kept beeping at me to speed up!!!! Must be used to it's owners pace!!!

NOTE: It was really easy using the garmin to run the intervals but you need to make sure you run somewhere there are no lamp poles or benches if you are going to be constantly looking at your wrist!

Brisbane 10Mile Club Championships

I deserved a medal today!

Had a work function in Warwick last night and was up drinking with the boys until just before 2am this morning. I then got to sleep before the alarm went off at 4am for the fast (Ally if you are reading this I wasn't really speeding :) ...) drive to the Road Runners.
I had a can of V to wake up and a spoonful of rice but couldn't stomach anything else. Bit too much port still in the stomach I think.

Anyhow I got to roadrunners and it was pouring with rain. What a blouse I felt. I honestly considered staying in the car. Then told myself having driven all this way I had better damn well run. So I fished around in my sports bag for my watch and got out of the car. It was only as I locked the door I realised as well as finding my watch my fingers had found a razor blade and three of my fingers had lovely slices that were bleeding heavily. It was not going to be a good day.

I signed on and stood with Jodi and Andy under their umbrella with my hand stuck out to wash the blood. Volunteers were down on numbers and it was painful to watch everyone try to set up the tables and race clock etc.
Tesso arrived and we headed off for a warm up. The fingers were okay now. Cuts weren't deep enough to continue bleeding but they were now stinging from the rain.
We managed about 200m for the warm up (stop laughing) before having to turn around for the start.

Unfortunately the start was delayed (first time I can recall this happening at BRRC)whilst everyone was still trying to get organised. Rain can spoil everything.

The race got going and I put the ipod on. I had decided and firmly believed I would be running 5-5:30min/km pace. I knew I would go out a bit faster than that but would settle down once the crowd thinned out. We had to do 1.1km followed by 3 x 5km loops.

The 1.1km took me 5:32 and I treated that as my offcial warm up.

Then sadly Jodi (yes the really fast woman who won Noosa Half Marathon last year) decided to join me for the first 5km loop. She was just out running for 30mins and thought this would be fun. So we fell into a steady pace with the following km splits:

4:44
4:53 (water)
4:42
4:39
4:46

Went through the first loop and I felt great. Amazing to think this was so hard to run at this pace last year. So I thought I would keep it up and see how I would manage. I certainly wasn't fussed if I blew up and had to wimper home today so this helped me push on mentally as I had no pressure.

Second 5km splits were:
4:54
4:51 (water) Jodi left
4:53
4:32
4:41

I love starting the final lap on this course. It feels like it is the loop of the stadium in the olypics or something. Not that there is anyone there but that it is the final loop before finishing a solid run. Crazy but I like it.

4:40 (took gu and water)
4:41 (water)
4:37
4:29
4:17

My stomach was not happy with the alcohol and rich food from last night so I took a gu - silly with only 5km to go but my body needed some fuel to pump out the last few km.

It was great to see Tessos smiling face when I turned around to head out and she was gesticulating something to me that I interpreted as "you are doing great!" so I fired on and told myself to come home.

It was only at the 3km course marker (so 2km left in the race to go) that I realised I could get a PB if I picked it up. I put on my song and pushed hard. In the last km it was a struggle coming up the slight incline but the clock ticking made me hold on to push it home. Watch stopped bang on 1:15:59. A PB by 11secs.
Had no idea where that came from and I know if Jodi hadn't ran with me and sublimely embarress me into running faster than planned I would never have done it. So thanks Jodi.

And thanks Tesso for the cheers as I went past.Despite her doing 105.5km last Sunday I was still in fear of her catching me at the finish as each lap she seemed to be accelerating.

I came home with the gold for my age category (that was a given due to the numbers being low from the bad weather). I also was third female overall (now that was sooo unexpected).

Personally I think the second last km in the 5km loop was out. It was always the fastest km though it didn't feel it. Any feedback from others that have done the run this morning?

Mini Long Run

Well it wasn't even that really...just a 12km run around the River back to the Regatta.

Tess, Phil and I started out with everyone else but after a few km we all agreed we were pushing it - only to look at our watches and see we were averaging 5:13 pace. Not exactly pushing it for us but it felt sooo much faster. We discussed every excuse in the book but I think Tesso and Phil are the only ones with valid excuses.

Tesso kept going to do a few more km at the turn around and Phil was about to before I reminded him he is aiming to break 72mins at the 10Miler tomorrow. This will be a steady 4:30pace so a long run today would not have helped his preparation.

Together we headed back and SOMEHOW managed to increase the pace somewhat. It felt tough but mentally I was in a good place.

We didn't bother keeping track of our pace or distance until the last 3km. Just before we reached there we agreed a strategy - 2x5min km followed by a 4:30min km.
We upped the speed and clocked 4:40, then dropped it to clock 4:50. Knowing we needed to increase it we pushed it up and did our last km in 4:12. It was fast and felt great to push it out.

Funny thing is I realised I was shortening my stride when I sprint that last km and turn the legs over faster. I must investigate if I should be striding out and pumping the arms or taking quicker smaller revolutions. Might practice striding at the end of tomorrows run and see if it feels better or worse.

10Miler in the morning (16.1km) it is a Championship Race but I will be doing it for the points as my legs are too weary to race. Pity as I really thought this year I had the chance to break the 75min barrier.

Mutton Run

Got to the Regatta nice and early. This hayfever is killing me and I really hate taking drugs but being blocked up and then all sniffly and teary is a major pain in the arse that I could do without.

Currently I am dying to go home and sleep the weekend away. No chance of that however...

Was just wanting to turn the legs over but ended up being alongside a woman who had done a few Comrades and Twin Oceans so it was a bit of an effort to keep up the running and talk constantly at the same time. We were only running 5:10 pace but I guess it was a bit hot out there today as well.

Got to the turn around in 20:33 and my running friend said she needed to slow down (LOL so did I but was trying my best to not show it).

Then unfortunately Chris caught up to me and starting talking about my training. He purposefully (I am sure) increased the pace until we were doing 4:55. At the 2km mark I dropped him off with another runner and slowed it down a tad. Not for long though....

Just before the 1km to go mark I was overtaken by two young boys out running for the Uni. They were not even wearing running gear but gym shorts and full t-shorts. It was a personal affront that two young men just out for a bit of a lark could overtake me - such a serious runner!! So after 100m of pondering on this I decided to try and wheel them in. Around 700m to go I put foot full to the floor and went past number 2. Then I reeled in Number 1. He didn't like me going past at all and pulled up alongside to keep at me. I surged, he surged. He was laughing at me I am sure (pathetic attempt by some mutton in little running shorts to humiliate all serious runners.....) but I finally managed to blow him away with 2m to go(ok so I was 2cm in front - that still counts!!!!). I stopped and hit the watch and told my body to breath again. Meanwhile the young boys just kept on running past towards the Uni. I just bet they got around the corner and had to walk it!!!!!

10km Easy Run

Honestly I have no idea how far I ran this morning but aside from a few stops it was a good 70mins.

Tess and I ran together from Southbank over to New Farm, then back into the gardens, did a half loop there, then did a 1km effort to the Goodwill Bridge finishing off with another 1.5km to the beach for a splendid breakfast (Thanks Pat!!)

I didn't realise how much the floating bridge moves until the City Cat went past this morning as we were on it. I thought it was an earthquake the way the bridge just came up to my knees!! Funny stuff. I don't know how many times I have run on that bridge and never REALLY realised how flexible it is.

An easy run that felt great and I even managed to catch up on all the goss with Tess (counting how many toenails she was about to lose).

Mid Week Jog

5.30am start at Regatta. I was running late and got there at 5:31am so the group had just left. I decided to not try to catch up to them and sauntered off. I also decided to not run with my watch so I would not be tempted to run according to any times.

It was a great morning and a lot cooler than it has been lately.

I got to the 5km turnaround and decided to skip the loop in the gardens and just turn and go over the Goodwill bridge. That way the other runners would catch me up and I could finish the run with them.

I started to assume they were in front of me (was I that slow???) when just before the 3km mark (3k to finish) they slapped me on the shoulders. Then zoomed past.

I felt like talking and was bored with being a nigel so increased the pace to run with them.
After a while Liz turned around and said "oh you're still here.." which made me laugh and I told her I needed her to get me home.

We then kept increasing the pace - though to what I have no idea - till we finished. I know I felt great and the legs were good. Much better going faster than slower.

The last km would have been around 4:10pace but that could just be how it felt to me.

I definitely think the run on Sat has made me stronger.

Just 10m from the finish I saw another runner and pulled off to talk to her and almost broke my leg from twisting so quickly in mid stride....but ya gotta be social!!!

11km for the day.

3km Time Trial

Got up early Tuesday and felt great so headed out to Pats group for the 3km Time Trial that is held on the first Tuesday of every month.

I got there just as everyone was leaving. We did the 3km warmup and I felt really good. As I had no expectations on today I had no nerves and my legs and body were feeling really good. Because of this I actually thought I could do a PB or at the very least a sub 12.

So after a few strides to warm the legs up I was building in confidence. Then Jodi comes up and says " just take your watch off and smash yourself". Well I wasnt taking the watch off but I choose to not look at it until I finished. As for the smash yourself remark - that was the plan.

The first km went by so slowly and people started to pass me. I did this in 4min and at the turn around knew I couldn't push myself. My legs were dragging on the ground and despite my head and arms really wanting this....the legs just refused to budge.
So instead of looking like a contender for a wheelchair rally I decided to help those who needed some encouragement.

Steve and Andy were both coming up behind me when I turned for the second time so I stopped and waited for them and then pushed them home all the way. Steve did a massive 1min PB. Said he had no idea he had it in him. Andy was 1sec out of his PB but what was more amazing was that he was 30sec behind schedule at the 2km mark....that means he ran FASTER THAN HE EVER HAS BEFORE to get home. He was pretty wrapped with that and I am sure now they know what they are capable of next time they will be pushing themselves that little bit more.

It was good to see so many others also do well. Tara with a PB of sub 12 for the first time and Anna Bligh with a massive PB. Well done to everyone!!!
So all up it was a very rewarding run. The cooldown was a pleasant way to unwind the legs but they were still protesting all the way home!!

Clairies Caboolture Race

I’m not sure where to start…..so much happened in the past 24hrs.

How’s this? - I will summarise first and then go into detail – that way if you don’t get through the whole post (this is an endurance event *grins*) you will still know the basics!

Summary:
I completed 34.029km in just under 2hr 58mins.
As I was on a relay team and was the second runner in the 6hr relay I had to stand at the start at 9pm and wait until Karen came around and tag me before I could start – hence a couple of mins short of the 3hr run. The gun went off at 6hrs (midnight) and you had to stop where you were and drop your bag of sand…hence the measurement of 29metres past a completed lap.
I started out strong and managed my goal for more than 20km, then the wheels started sliding but with the support and Eagles coke recipe, I managed to get back on track and even did a 2:05 lap to finish it off. I have never been so glad to finish as I was then. It was a hard run which now I realise was not only due to the pace I tried to set but the heat as well.

Full Gory Details:
I was up early Saturday and it was a very busy day for me. First out to the airport to drop off the guests who had been staying with us. Then off to the shops for a big grocery shop (most of which was for Dusk till Dawn event). I also got some cardboard and paints to make some signs.
Home again and then it took about two hours to get the esky, wash it, take seats out of the car, load the beds, linen, food, drinks, running gear. Phew. This took way longer than expected. I got to sit down and paint the signs and have a huge bowl of plain pasta for lunch before Hubby got home at 1pm.
We left home just after 2pm and arrived at Caboolture at 3:30pm. Allan was groaning because we were so early but when we actually went through the gates we saw at least 30 people already there!

We got a good position and shortly after Boonarga and Anne arrived and put up their rather large (thankfully) tarp. We needed this at 1am when it started to rain for the next 3hrs!!!!

Tesso got there and unloaded her table and made me feel inadequate. My truckload full of stuff just was not sufficient compared to her esky’s and bags full. I had to remind myself I wasn’t out there for an ultra….

All too soon it was 6pm and the cow bell went off and the runners were doing their stuff. I was so excited and cheering everyone on. There were some fast runners and slow runners and even walkers – 53 on the track at any one time, 105 competitors in all. A Great turnout. Tesso was churning out some fast kms (not fast for her but fast for her required pacing) so I told her to slow down – which made her smile at least!!

Chundachick arrived and brought the family for a picnic. She even gave me a pre-race massage which sorted out the legs and any race anxieties - Big thanks to Jodi :)

It was very hot and I tried to drink a lot of water prior to the race in preparation. Karen my relay partner was looking very hot out there so I knew it was going to be a hard night.
By 8pm I was fully dressed in my race gear and keen to get out there. I was not nervous but trying to stay focused and remember the plan – 5min Km’s!!!

9pm and my turn was up. Karen came around the corner at 9:02pm and touched my hand. She looked terrible and I remember thinking “oh my what was I thinking telling everyone what I wanted to do”.
Off I shot and before too long I caught up to Tesso who gave a big hoot to see me out there – running at long last.
It didn’t take me long to realise that I had done everything wrong. This wasn’t an ultra for me. I should have been wearing my fuel belt and carrying everything I needed like I would in the marathon. Instead I had my esky beside the track and now had to stop and get drinks as I needed them.

Now why didn’t all you experienced runners tell me something…if I wanted to run 35km in 3hrs that meant 5min km….but I would need to actually be running faster than that to allow for drinks/gu etc. I figured this out early on and maintained a 2:25/2:28min pace for each lap. This got some mins in the bank. I felt strong and great for the first 20laps but the thirst was really taking over from here. I had some Endura and lots of water. Then at around 70mins took the bottle of enervit (?). This was a trial and well….now I know. It doesn’t work for me. Within 15min I had gut ache and cramps. I threw away all the electrolyte and maintained water consumption but after passing the pub just over 2hrs I pulled over and threw up on the lawn beside my hubby. He was very concerned and wanted me to pull out. But I grabbed the water he offered and said I felt great – which I did! Amazing how great it was to run without all that crap in your belly!!!

So I did a few more laps and then I got to 50. I don’t remember much from 50-60 laps. This was my black spot in the race and I feel very sorry for those who showed concern and tried to get me to stop running. I was very determined to see this out and I had only discussed this with my husband. I should have spoken to a few others as well. Then again I did not expect to get so confused. I had so many numbers in my head…laps I had done, kms I had done, laps to do, km to do, times, pacing, it was all a bit confusing so I will definitely write my targets on my hand for the marathon so I don’t actually have to think during the race.
I recall weaving on the road but I don’t recall running into someone which I apparently did. The weaving didn’t bother me – is that part of the state I was in? – as I felt better for bending the legs a bit and moving side to side. Mmmm
So it was that I had a few great friends try to grab me and pull me off the track. I started crying and asking them to leave me alone and I recall at this stage I had 14 laps to go. That’s 7km. Not that I could calculate at the time but I was sure I could fit it in the time slot. Allan gave me my coke mixture on the next turn as everyone was asking him to get me to stop and walk or finish early. Shortly after taking the coke/water I felt a jolt and realised this is what I needed. The clarity of what I was wanting to achieve came back and so did my commonsense. I walked for about 50m on 2 of the laps as I tried to take on fluids and stretch the legs. Then I was able to get going again – without the wobbles or weaving.

Soon it was so close to the finish. By this stage I honestly had no idea how far I had run I only knew the clock and the crowd were all cheering that it was going to be over in 15mins. My legs were in a lot of pain, I was sore all over. My hips and lower back were very tight. As legs were just sore all over I could not pinpoint if it was the calves/hammy/glutes etc. They just all hurt. My toes hurt too – the little pinkies in my shoes. Man, and to think I need to run a further 8km in Canberra :)

The hooter went off and I stopped and collapsed in Allan’s arms and it was the best feeling in the world.

I had no idea until 30mins later what I had done mileage wise. Despite my few walks, being sick, wobbling and running for only 2:58hrs I managed to do just over 34km. That meant I had done a fair majority of it faster than planned race pace of 2:30min per lap (5min/km pace). Gotta be happy with that. In fact the further in time I get from the end of the race the better I feel about what I achieved.

I hugged everyone I could, had a shower and put the skins on. Never ever before after a race have I felt so unwell. This time I was not able to stomach any food or drinks and I struggled to swallow the protein drink that I normally crave at the end of a long run. I just wanted to curl up and die. Allan made me keep drinking water and I love him for that. Then he made my camp bed for me to lie down on but I felt I should walk around a bit.
After the presentations – Karen and came First Females and third relay team overall (that was more exciting!!) so we went up and got our awards.

I thought I would sleep then at 2am and tried to go down. Matty said he would wake me at 3am but I was tossing and turning and looking at the track and waving to Tess and going through my own run in my head (cringing) so I could not sleep. I left hubby there and went back to the track and joined Matty in seeing Tesso in for those final hours of slog. Oh and I managed to get some potoato chips down, an apple and some of Tess’s choc coffee beans.
The best part of the night was watching her do the 100km. It just got soooo exciting and soo much fun. I was goose-pimply as soon as I realised she would do it – and damn that girl – do it in style!!!! Sub 11hrs for her first 100km. That is just typical Turbo Tesso.
It was a truly wonderful event – like a big family gathering. All my running friends were there or had sent messages or comments on my blog. The advice before was all appreciated (and used) and I really felt my achievements for the night was thanks to everyone else. The cheering and clapping and smart arse comments were all fun. The updates from Matty, the lapscorers and hubby were great. The best was the runners themselves clapping or commenting as I went around whilst they were doing their own races.

Thanks to everyone, from the bottom of my heart.

Next – Canberra!!! 9 weeks to go……….

Mountain Goat Run

I am going to call it this name because that is who should be doing it - no the 2-legged type of goats but special bread hairy mountain goats with knobby knees and hooves for digging deep!!!

It was disgustingly hot out there this morning and despite waking up after a GREAT nights sleep I had tired legs. Coach Chris said to take tomorrow off from running - I recall hugging him and telling him I love him after saying that!!!

After a big of warm up we headed up the hills. Quite a few of us out there today.

I knew I was in for a bad session on the first climb when I was going backwards but my legs were still moving. Just could not get good grip and I was fighting with the demons all the way "pain is your friend...etc etc" nope didn't work.

Jogging back down felt bloody fantastic and I was prepared to keep on jogging....all the way to my car and home again. Nonetheless I turned around and went back up. This time I did a better effort but it certainly hurt more and juding by all the concerned glances I looked as bad as I felt. My face was bright red and everyone suggested I walk around before trying to go back down.

Question: Why didn't they suggest I just sit down or they carry me down?

Anyhow I walked and then jogged a bit further up (it was flatish after reaching the top) before heading back down.

It was a tough tough session. With Saturday night coming up I was keen to give tomorrows 8km a miss anyhow so now I can do it with Coach's blessing.

Goal for Saturday
5min/km pace for first 30km. Then just push as much as I can. I hope to get to 35km in the 3hrs I have to run. That would be an average of 5min/km pace. I start running at 9pm so not sure how this will affect my running but it is sure to be cooler than the earlier session at least.

So you have my permission to beat me up if I don't make it. Oh and if anyone is attending please feel free to yell out "5min" repeatedly at me in case I accidently start doing 6min/km *grins*

15km Steady Run..

JAN MONTHLY TOTAL - 277KM

Couldn't sleep so was up and out of the house by 5:10am. Met up with a group of runners at the Regatta at 5.30 and did a few km with them at 5min/km pace, then headed back to meet up with Tess at 6am.

It was hot out there today - mainly I was bothered with the sun reflecting off the water so the sun must be rising later (already!!) than it has been.

Did a sprint from 3-4km and then slowed up. Saw Barry just after the 4km mark so unfortunately (he is party deaf) I had to sprint again to catch him. This was so fast I am sure I did it in 4:20 but just caught him at the 5km mark. I could hardly talk at that stage and shortly afterwards stopped to get some water and part ways.

Headed back to the Regatta trying to keep around 5:10 pace as my legs were really tight. I did the last km a bit faster in 4:50 but otherwise it was a steady run home.

I drank a bit of water but maybe not enough. I got in the car after hanging around for 20mins talking to everyone and then promptly was sick. I drove the 15mins to work feeling very unwell and having the window down.

I think this was because I had a few bites of a protein bar afterwards with no water to wash it down. I only do this after a hard or particularly long run but today I felt my muscles really needed a kick to help them along. I don't think I will be doing this again and will stick to protein drinks in the future. Weird thing is I have a gut-rot stomach that can normally take most hard core foods/mixes.

500m Reps with Pat Carroll

What a great session this morning.

I know I am fitter than this time last year as I recall every Tuesday after a Sunday race I would be exhausted and not able to go 'hard' at the speed.

Today, though exhausted, I was happy with how hard I pushed myself and how my little (ha ha ha ok stop laughing now Matty...) legs kept up the pace.

We did a different warm up over the Storey Bridge which made a nice change. Pat says this is a 4km warmup. Yep certainly felt that long.

The session was then 5 x 500m and 1 x 1km with 60sec rest. If you wanted to go longer you could do 7x500m but I was happy to not do this option (one day I will).

There were sooo many people at Pat's group. I swear there was 60 people running at least this morning. Hence it was a bit crowded. Robson from intraining was there and after egging him on during the warmup we raced one of the 100m sprints we were doing for strides - I won. I only say this because I think I pulled a muscle in my butt!!

So for the first 500m it was very crowded and I tried to sit back but eventually took off and started the watch. 1:58 for that one. Mmm Could have sworn I was faster. Then Robson chased me and we raced the next one - I did 1:48. That was also after 36sec rest.

The rest of the session went pretty much the same way with just under 2min. Not sure what happened in the 1km as I was going much faster than that so I think I didn't stop the watch or something.
Splits are:

500m (recovery)
1:58 (36)
1:48 (57)
1:53 (58)
2:00 (57)
1:58 (59)
4:13?

I was pretty happy with the session and very grateful for Tess for giving me some water after my sloppy 2min 500m effort. It certainly helped pick me up again.

It was a great atmosphere out there this morning - the excitement of seeing Tesso and talking about our attack for Caboolture this weekend, seeing so many runners putting in hard efforts and of course laughing about all our sore butts on the cool down...Yep easy to see why this running stuff is so much fun!!!!

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~~~!!!!!

3333333333333333333333333333333

Three is my lucky number today! That is because I really wanted to run for 3 hours but instead ended up doing 33km. Yep 33km!!!! The longest I have EVER run in one hit.

Met up with Tesso at 5am after a few red wines last night (and the best steak sandwich in town) with the Pat Carroll Running Group. Despite the social evening, I was keen to get up and out there.

Had a few other followers and we all headed off to run through the streets of St Lucia and Toowong. It was a lovely run with a few small hills and lots of river scenery. The pace was a bit faster than what I would have wanted but I was happy to go with the flow. All up we did 10km in just over 50mins.

Back at the Regatta and the 6am starters were there raring to go. Grabbed Tara and said a quick hello to everyone else *waves to Shane* and off we set again.
The sun was still behind the clouds but the humidity was rising quickly and it was getting very hot and sticky fast.
The pace was also heating up and at the next water break I told Tess and Tara I felt like crap and would be slowing down. Great, we went from 5:12min to 5:17km pace....*groan*

Made it in one piece to New Farm Park. It was close to two hours and I had gone past the point of no return. Only one way to get home now - run or walk. We had done 24km by now but it felt like 54. I decided to have my gu, making sure to wash it down with lots of water. Tess said she felt like a can of V so we detoured via the shops (see Matty girls do love shopping....any chance they get). Tara and I were permitted by the friendly cleaner to use their toilets - only after telling us they were fluro lit to prevent us using drugs in there (WTF?).

So setting back on the road again we had a ginormous laugh with Tesso when her fuel belt bottle attacked her. But you'll have to read her blog for that story!

Run run run and 30mins later the gu is sitting in my throat and I start to gag. Bent over and trying to stop myself vomiting, I had some water and felt okay to start again. We did a lap of the botannical gardens and headed for home 5km away. I had to bite down on the bile once more and in general felt quite bad. My legs were tired - not heavy or sore but exhausted. In hindsight the gu was taken too late and my stomach was rejecting it. Which made me tense up trying to overcome the feeling to just lie down on the road and curl up into a foetus position.....

Anyway not far now. Thanks very much to the kind running angels I was with who kept offering to walk with me if I wanted to walk. Never a chance of that.

We got to the 4km mark and I started to feel I had my groove back. We went through in 5:12, then the next one was 5:07 and the second last one was 5:17 - I was slowing down now. I decided to put on the music to get me home the last km and low and behold my song was playing.....so I pranced about and ran home strongly. Did the final km in 4:28mins. Tess and Tara came with me and it was a great finish to a long hard run together.

I still had energy - and managed to do 20 pushups and my stretches. But I was very lightheaded and could not stomach any food for several hours. I pushed my protein drink down my throat but only just. Might have some breakfast before I run the next long run.

When I got home it was after 10.30am but I just walked into my room and fell in the bed and curled up into that foetal position I had been dreaming of since km 24. I only got up when my Allan finished work and came in to get me up.... I then proceeded to eat us out of house and home so we have just spent the last two hours shopping!!!

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.