Month to Date

I have only run 55km so far this month. That's just about what Tesso ran on the weekend *gulp*

Thurs 8/3 - 8km
Friday 9/3 - gym
Sat 10/3 - 15km 5:48 pace

Anyhow....I am really missing my running. Well I am still running - but I am missing the long long runs and the speedwork that I have been opting out of.
I was all geared up to go to Pat's this morning with my new fancy hat (courtesy of Tess) but after doing hours of vacuming and scrubbing last night I wasn't very well so decided to not run.

The Six Foot Track results have been amazing and I have been reading them over the past two days in awe. If anyone wants any motivation to run -you only have to look there. Some fantastic results and awesome performances. But when you realise how hard the run is - anyone that finishes is a champion in my eyes.

Now is the exciting time because the focus around Australia shifts to the next big race - CANBERRA!!!!

Easy Run

Started at the Regatta this morning at 5.30am - got there just in time. Staying in bed with the sun coming up later is already looking more welcome!

Tess was there - Toasty, Ciaran and Tara had already left to go and do more km's than what we were planning.
We ran out to the gardens and just kept a good 5:00 - 5:30 pace going the whole way stopping for the odd drink and to wring out the clothes from all the rain. Certainly got very cold and wet towards the end of the run - but neither Tess nor I were complaining, it was wonderful to run in.

12km all up and I am starting to feel that I will be at the start line of Canberra but will be taking it very very slowly. Maybe 4:30 pace. 4hrs 30mins that is!!!

CANBERRA ALL BOOKED

I was going to be driving down to Canberra for Easter with my family and then staying on for the following week for the Marathon.

Now I will be just flying in on the Thursday and coming home Monday afternoon.

I am really looking forward to the Marathon. I am having alot of problems running at the moment and have many niggles so it is unlikely that I will be running it on Doctors Advice - but I am still keen to go down there and watch JD, Toastie, Celeste, Blue Dog, Eagle, CJ and many others running it again. I am very excited.

My running partner iliketoast is not going to have the torture of running alongside me helping me achieve a pb of sub 3:20, so I hope that he works extra hard and runs a PB for both of us doing closer to 3:10. mmm no pressure!

I also hope Tess makes it to the start line. But if not it would also be fun to be together on the sidelines cheering everyone one.

Thanks for all your support.

8km Fish Run

8km Regatta Run - coach said to run 4km at 5min then turn around and run 4km back in 4:30min pace.

The first km was dismal at 5:12min - but I always warm up slowly so wasn't too worried.
Each km after that got faster so I decided to keep it going that way and I would be happy.

I knew I would have never been able to run 4km at 4:30min/km pace. I had 300ml of blood taken over the past two days which fatigued me a bit but moreso the weather was absolutely humid this morning. I thought I was hallucinating when another runner mentioned the breeze was really nice - obviously she was walking a lot - but thankfully Tesso backed me up and said it was one of our most humid days so far this year. Thank goodness - I was starting to feel like it was just me!!!

Anyhow, at the turnaround I was doing 4:50 and then got it down to 4:45, 4:40, 4:32 and final km was 4:31. I was very tired when I was running. My legs were really hurting and I thought I was going to spend the day in bed. My HR was also high for an 8km effort - around 165bpm.

But within a minute of finishing I felt great and wondered what all the fuss was about. Didn't eat for about 2hrs after my run - second time this week - which really annoys me as it doesn't help the diet or the recovery!!!!!

Now just one big bloomin long run to get through tomorrow and it will be a new week.......

PCRG - Final Countdown

Pat was talking about a countdown to Gold Coast and all I could think of was how many training days I had left until Canberra.
There are 33 more days of training. Following by 13 days of taper before RACE DAY.
Of those 33 days I am likely to need a rest day each week. So that is less than 30 days available to me. Holy Moly.

Today we had 3km warm up; 1km; 500m ; 1k; 500m; 1km and 3km cooldown.

I worked hard on the efforts but it was easy to tell that I was exhausted from the running and travel of the weekend gone by - even with a rest day yesterday. I heard Pat say 1st km was 3:58 but I started in the group after and I don't know when he started his watch. It was very confusing. I didn't wear my own watch because I didn't want the pressure of running to a time. The rest of the efforts I just tried to keep up with Tess and Celeste.

It was really good because on the last 1k Glenda ran beside me and told jokes whilst i was trying to breath, then she went onto somenoe else and I was struggling and about to die when Celeste went past me and said my name - which made me stick with her. It was a good feeling to be able to find something left.
When I finished I was very red faced and breathing really hard. I am sure my HR was way up. I decided to run down easy but when I started running I realised that my breathing got under control and I was able to keep an even pace all the way back until just at the top of the goodwill bridge, where I again faltered and slowed a bit.

I am happy with the session today and can't wait to do another Canberra Training Session. I just don't know how I will be able to manage holding it all together.

A hectic life:

Friday 16th - 3km race - crap run, 12:36
Saturday 17th - 12km - ha ha so much for long run
Sunday 18th - 10Miler - 1:19, felt great.
Monday /Tuesday - Sydney for work - no running
Wednesday - 20.5km Average 5:10
Thursday - Speed, PCRG. Mix of good and bad bits, slow and fast bits.
Friday - 12.5km throughout city of Sydney courtesy of Tour Guide Tesso.
Saturday - 5km race (21:06) 2km warm up and 3km cooldown - including Lilyfield hill rep
Sunday - 34.5km with JD, Eagle and Tesso. Average pace 5:03. Was a bit faster than that as I left garmin on when walking up some stairs very slowly (it was the last km!!!).

Feeling great now and ready for a kick ass week of running! Rest day tomorrow and then straight back into it again.

Canberra = 6 weeks to go~!!!!!!!!!!

Friday - Gym and Race

Hopefully Steve has signed off his computer and gone to get ready for his big marathon...so he won't see this post. I am resting - truly I am!

Actually this morning I WAS really lazy and just did a very short stint at the gym. More like laying on my towel pretending to stretch when I really was getting some extra zzzz's.

Tonight is the Brisbane Running Group 3km Challenge - a 3km race through the botanical gardens in the city. Sounds like fun, will hurt like hell and be followed up with a well deserved drink!!

Can't Wait! I'm dying to run again - it's been 51 hours since I last ran.......

Midweek 10Miler

Toastie, Robbie and I headed out for our usual Wednesday run from the Regatta, over the Storey Bridge and through Southbank back out to the Regatta. I cut the far corner by 300m so I calculated that today instead of 16.5km it was a 10Miler!!

I felt good during the run but was just keeping it an even pace. As soon we got on the bridge I turned the ipod on for some support. It was on the song that I was meant to finish with on Saturday at Caboolture...so it made me feel so good and strong that I surged quickly. The calves felt better for a bit of a fast run so I then decided to do a bit of fartlek on the rest of the way back. Made it hard to keep with the boys who must have thought I was playing games with them :) well I was...but as long as it all helps with the running.

Oh and Ewen, you can keep the 3:15 Canberra Bus Ticket...I'll be happy for a ride on the 3:19:54 bus. Thats the big goal.......

Speed Work

Turned up at Pats for another session this morning. And before Steve or Ewen growl me for it, let me say that I only turned up because it was Pats....and well you can't miss a chance to run with such a great group of friends....AND I didn't really do any speed work.

I took it easy and covered around 6km for the session and just floated as everyone else was doing 30/30 efforts. It was fun to not have to run hard.
I just couldn't imagine a Tuesday without starting it at P.C.R.G.

36.5Km Dusk Til Dawn - Caboolture Run

For starters - I have been forced to the new blogger so please resubscribe if you want updates. I'll be hunting down anyone who doesn't........ :)

What a night!

Right now I have a very sore toe and my walking reminds me of my grandmother and her cane...I don't have a cane. My stomach is aching from cramping all night (not during the run thank goodness) and I have been drinking copious amounts of water to flush my body.

Despite all that I had a great night. It really was a dream run. If you go to www.coolrunning.com.au you will see all the experiences of the night there from other runners as well.

As for myself, well it all started when Tesso picked me up and we spent several hours mischieviously laughing at our lack of preparation for this event compared to last year oh and the fact that Tess had been asked by our mutual buddy to load music on her ipod. Little did Lizzle know that Tess had put on all a total playlist of hilarious songs and we went through them laughing the whole way up to the race site.

It was good when Matt and Toasty arrived. I felt like the Running Buddies were there in full support. Toasty had no ambition to run this race other than to do what I was doing and be supportive in my build up to Canberra. He really was looking forward to running (NOT!!) and during the freak lightening storm decided we both had to pull out and not run tonight. Well rain or not we lined up to tap the hands of Geoff (Toasties partner) and Glenno (my partner) at the 3 hr mark and head off for our 3 hrs of fun.

I raced off in the first lap, primarily to get out of the crowd that had all turned around at the hour change (directions of the loop changed every hour). As I finished the first lap,Mark was just starting his first lap so I then had the impetus to run hard for another lap to go past him. Soon after 5km was up and I was telling myself to calm down and slow it up. I had been averaging 4:40's and the goal was to A. achieve 35km in 3 hrs. First and foremost this is what I really wanted.
After the first 20 laps (10km) I had a gu. The next lap was quite slow as I allowed the gu to digest - a race strategy that works for me. Then I told myself I would never get through this run if I focused on the time. Each lap the clock only moved 2:30minutes - so it would have been like watching a pot boil.
I told myself to get through the next 15 laps and my family would then be there (they had all been out go-karting all day until the storms hit). Sure enough..there they were. Then I told myself to go hunt some buffalo to get me through the next 10 laps. Here I told my lapscorer to yell out and do a dance when i hit 60 laps. I had decided I would be able to keep it steady until then and perhaps then be able to do a hard 10laps to finish it off.

At some stage she yelled out to me about 60 laps so I started running hard. After I did 10 laps I stopped and went up to her table...it was only 66 laps. Obviously she had been yelling "nearly 60" when I thought she said 60. *groan* So I had a tough mental decision to make. Run hard to finish the 70 laps I wanted or just run easy (I had time). I decided I was hurting badly and the best thing was to finish strong and I wanted to finish ASAP. So I umped the ipod and Choirboys saw me pump out some fast (for me) finishing kms. I was really happy. At this stage I again finished and went up to the scoring table and was told I had completed 71 laps...aarrrgh.
I walked along and told my scorer and others who were encouraging me to run that I had done what I had set out to do - 35.5 km in 2:55. Then the Bufflo (aka toastie) came up and pushed me along telling me to run the time out with him. It was really good for me and a very emotional lap as we jogged along and I realised I had achieved my goal and then some. All up in 3hrs we did 36.2km but tonight they included the last lap as they required you to run to the finish instead of staying on the course so the scoresheet says 36.5km.

I just loved all the support I got during the event and especially before the event from all the blog comments. I have a mobile device so i get my email on my phone. Even when we were travelling up to the race I was able to read inspiring comments from you all that you posted on my blog. It was all just great. I can't thank you all enough.
Thanks also to CJ I hope to be able to put up some fancy photos for you to see. Unfortunately the one with the camera never has shots of herself....or should I say fortunately :)

LATEST

Sorry guys, but I think I'm going to have to refrain from blogging next year, but thats okay, after the olympics I'll be back


Just a ho-hum rest day today.

Lazy Sister

It was fun at Pat's this morning. We had a great turnout - of newbies!!! OOOOOWWWEEEENNNN finally dragged his sorry ass along. And I am sure he enjoyed himself and wasn't really sorry at all :) *waves*

Tess and I ran very easy to ensure we didn't injure ourselves or overtrain before Caboolture. All up I believe 9-10km. The rest of the group did:
3km warm up
4min hard, 30sec rest
4min hard, 30sec rest
turnaround
8min hard all way back
3km cooldown

It doesn't matter if you run easy or not. Doing 10km is still a load on the body.

Talking about loads on the body - my sis is piling on the weight from slacking off in her training. I asked her why she had lost motivation. She said she was fully motivated but too scared to train. I thought this was weird until she went to her local pool and took some shots for me - these are from Darwin.

Wednesday Run

How droll....had 20km @5min pace in the program.
Managed 10km @ 5.28min pace.

Just didn't feel up to it this morning despite the fact that I had made up my mind to cut back the mileage to assist me with my run at Caboolture this Sat. I don't think I could have done 20km anyhow!!!

VIDEO KILLED THE RADIO STAR....

Wonder who's going to kill the Video Stars??????????

Tess and I fronted up to Pats determined to have a great time and enjoy the day. It was really fun. We did the warm up slowly....not because we felt bad but because we wanted to get on the video ha ha ha ha As it turned out the cameraman wasn't ready by the time we went past him so we sped it up.

Once in the gardens it was great to see so many others there for the session - over 100 of us! ****101 TO BE PRECISE**** We had hill reps - which sounds bad but is a fantastic session that really works you whilst allowing you to see and cheer others in the group. For any newbies it is a good one to come to - they get the full support and encouragement as opposed to an out and back course session.

I did the first lot of hill reps as best I could. Then I picked on some others who seemed to be slowing or otherwise needing encouragement. Anna B was doing well until I pulled up alongside and yelled at her to get moving. Told her to mentally 'push all the paperwork off her desk and focus on getting up the hill'. It seemed to work and she put in a great effort.
Next on the target list was Cassie - she is doing 6hrs at Caboolture this weekend and I suspected it was her last hard session before then....so best make it work I thought! I pulled up alongside and raced her to the top. She did so well, I know she is going to have a good run on Saturday.

Next I heard Pat tell us to finish it off. So I cut short the recovery (and got the full disapproval of PUNTERMATT) and went up the hill again. Toastie didn't like me being in front so he zoomed past with every last ounce he had (I could tell as he didn't even wave when he went past).
It all seemed to be over so soon.

On the cooldown Tess and I took it easy and made our entrance back to the group in true style - on the back of Flash and Phantom that is! Will be amusing to watch in the video.

After a quick lippy application and change of hat, I was off to stand beside Pat and Tess for the group shot. Very proudly I might add.

I just love being a PCRG runner!!! (ps it's not compulsory to do the 20 pushups after a run, but if Tess does em - I have to. If I do em, Toastie has to....and on it goes...)

Long long long run - Saturday

36km in 3:19

The Garmin showed a few hundred metres shy of 36km but I am confident I did the distance anyhow. I was keen to keep going to finish off with a snazzy 36:00km showing on the garmin but wasn't feeling too crash hot so decided to stop being so anal about the exactness of the distances and finished it there at the car.

Cooled down in the pool for 5mins before heading to the cafe for breaky.

At breaky I got unwell from all the food smells. I was very nausea-ish and my body was trying to get me to lie down on the cool floor and forget about the world. I got through and ate my eggs and rye toast before coming home and collapsing in the shower.

It is moments like these that my husband questions my 'healthy' sport.

Thanks to Toastie, Tess, Matt and Celeste for running the distance with me today. I can honestly say it never felt like that far so I was really happy with the distance. We ran average 5:40min/km pace which hurt at first to run that slow but I fell in the groove and it suited me okay for the last 16km. My final 2km I picked it up to just over 5min pace but I was really buggered then and looking to finish.

Thursday No Watch Run

Out there again at PCRG. Really makes my day worthwhile when I start it with a run with the group.

11.2km averaged 4:40min/km pace

Tess and I had a plan - to warm up, then run 4:40 pace, then ease off before doing a fast 1km no-watch-run.

It was not much fun out there this morning. I was trying to be focussed but was actually finding it a bit hard going. I ran slowish to warm up, ran several 4:36, 4:40, 4:41, 5:05 and a 3:56 to finish. All up the average was 4:40 but rest assured there were some slower k's in there somewhere!

Now - like CJ I am severely looking forward to tomorrows rest day before a big 36km run with Tesso & Mark on Saturday.

MIDWEEK LONG RUN

Thanks for all your commments guys, it is great to read them and get your educated (and hilarious) feedback!!!

Most of you will know that I am trying to follow the CSIRO diet at the moment. It is much lower in carbs than what I am used to, so this morning was interesting.
Tuesday night I would usually have some pasta of some sort before the mid week run.
Last night was grilled salmon and salad. And I was home early enough so we ate at 6.30pm.

This morning I woke up feeling good but a bit depeleted of energy - so I ate a banana. I don't normally eat before my runs so it was hard to get down.

I did a few km on my own before joining Mark and Robbie at 5.30am and we headed out to New Farm from the Regatta. Not sure how many km it is (though Tess will let me know for sure)...we turned around at the Bowls Club and came home.
Including the first few km I did Garmin read 22.5km but I suspect it was slightly more as I always lose the garmin when going under the freeway/gardens so not exactly sure.

Distance: 22.5km
Average Pace: 5:00min/km

I was so thankful to the banana. I felt great on the way home and it was disgustingly hot out there. Just when I thought I would die I got a surge and was able to run home quite comfortably. The average pace was around 5:07min/km but we did a few really fast kms so that brought the whole average down for the run, even including my first few km that would have been around 5:35min pace!!

I just can't get over how great I am feeling. I don't know if it is the diet, or the training break I had (sore foot) or simply the fact that I am increasing the training load. Either way it is helping me get through what would otherwise be some onerous runs in disgustingly hot/humid conditions. Maybe it is just all the support I am getting from you bloggers out there............. ;)...*waves*

Time Trial - 3km

Pretty happy with my run this morning. Not because of my time but because I was able to be consistent and I felt great throughout the run. No niggles from the weekend and no soreness that is outside the 'to be expected' variety.


SPLITS
1km - 3:54
1.5k - 5:59
3km - 12:06

I was aiming for 12:10, felt like I was running 11:30pace and ended up with 12:06.

I do believe that next time around - with similar conditions - I will be able to do an 11:55. So that's the goal.

FEB - 11.55
MAR - 11.45
APR - 11.35

Thats a big ask....but that's what I am aiming for. Reach for the stars and all that stuff!!!!!!!!!!!!

2007 GALEFORCE TRAINING CAMP

What a weekend! I feel like I need a holiday just to get over it!

Friday
13km in absolute humitidy on rolling hills with Tesso and friends before leaving for camp. Beautiful scenery!
2hr Hike up Mt Pomona and the area (10:1 gradient!!!)
40min beach run (with shoes!) followed by swim
30min stretching session
30min Nutrition Seminar
Quiz night

Saturday
4.30am start - 2hr run through Noosa National forest. Very hilly, start was on the beach and we had to climb 219 steps in the dark before trudging our way in soft sand climb to appropriately named Hells Gate lookout. Meandered into Noosa and back out to Sunshine Beach.
7am - Swim and stretch Class
9am - Eumundie Markets
10.30 - Hike around Mapyleton Falls area. Swim in cold lake.
4pm - Dinner Prep
5pm - 40 min beach run after 219 stair race
6pm - swim and stretching
7.30pm - Guiness drink at the pub

Sunday
5am - Slow recovery run 1:15hr over beach, gravel/sand paths on rolling hills in Noosa National park.
7am - stretch and swim.

There was a 4hr hike in the Glasshouse moutains on the way home but we had to race home to get shoes for Matts school. It was a great weekend. Totally enjoyed it in a kind of perverse I-really-like-hurting-aching-muscles-and-pushing-myself-to-the-limits kind of a way.

Guess what - today (Monday) is a rest day!

Midweek 16km run

Started out at the most humid time of the day again!!
Met up at 5.30am and we did the usual Wednesday course around Brisbane city, over the Storey Bridge and back to the Regatta via Queen Victoria.

We stopped regularly for water - which was very necessary as it was extremely humid.

It took us 1:19 to do this run. I have run much faster but I was still happy to get around and just complete it. As per previous runs of late the foot pain was intermittent so I am very confused. I am sitting here at lunch with my foot in a bucket of ice & water (do you know how BLOODY PAINFUL that is??) and I have been applying Voltaren so hopefully things will start to settle down soon.

It was weird starting out with Tesso and then leaving her to do her 90min walk around Brisbane. She is being very good and sticking to the plan set out with the physio of running only every alternate day. I am so proud of her.....but can't wait until she is back running and we can keep gossiping about all you mob!

500's at PCRG

It was a tough session today. Mainly because it felt like I was swimming and not running with the amount of sweat coming of me and those running around me - truly it was a hot day and everyone seemed to be feeling it.

We did the 3k warm up without too much fuss and then got straight into our efforts. 6 x 500m with 1x500m to finish.
The first effort was wonderful. Truly I felt fantastic and great to be out running again. The foot was flying along and in harmony to the rest of my body (as opposed to the limping effort of late). However I had to focus on my lungs after that first effort as I was having difficulty filling them with oxygen and maintaining my form.

Nonetheless I got through the seesion with only mild heart attacks and suprisingly no chucks at the end - though it WAS close!

I felt I worked hard today and was really happy with my performance. Then again, I have had the week off so I guess I was well rested and due to come back!

On the cooldown back to the Ship Inn my foot was aching badly. Really weird thing was it went away afer we stopped for water in the gardens about 1km from the finish. It has been intermittent all day in my work shoes but I can't say I feel anything at the moment as I type this. I am so over not knowing what it is that I have decided to run regardless and as (if) the pain changes or increases I will then submit to the MRI. In the meantime....there is training to be done!

FOOTAGE....

Um thats a foot update to those who haven't been around for a while :)

The Foot Doctor has reviewed the situation and laid to rest my worst fears. I can run again!

Diagnosis: Foot Strain/sprain and possible bone stress
Occurred: Over fatigued when beach running (after big week and stress of Mt Cootha) and did further damage running without shoes to support my toes/foot structure.
Treatment: Ice in cold icy water daily (no good just putting on ice pack) for 10mins.
Voltaren gel applied directly.
Run 5km Friday morning. No excess pain then run again Sunday for 10km. No excess pain then straight back into training.
Any excess pain experienced in either runs or that wakes me at night, an MRI on Monday.

It was interesting to note that if it does turn out to be a stressy it may be one of those ones that people can train through. Only reason we discussed that was because it doesn't seem to give the sort of pain that a stressy would but due to location of pain any tendonitis is ruled out.

Was good to come out of the Dr. room to find my bestest running buddy there waiting anxiously for the results. Thanks Tesso :) I guess that meant I couldn't fib and say in front of the Dr that he had said I could run for 30km on Sat hee hee :)

Cant wait to run tomorrow at last!! The only bummer of the day is my long run is ruled out this week so I will have to bike instead for a few hours.

FOOT UPDATE

Hah! Nothing to update. Except the gym has been busy swiping my access card.

Done some weights session and an RPM class. It is good for fitness but nothing like the joy (and pains) of running.

I am a fuckwit, a wanker, a complete moron. You can join in at any time. I don't really care because I am a stupid stubborn woman who deserves the abuse of my fellow friends.

Over a week ago my friends told me to get my foot checked out. Over a week ago we suggested remedies and possible scenarios together as I ran about why my foot was sore. Over a week ago....I should have done something.

Saturday I ran 28.5km. Average pace was 5:20 but most of the mileage was a lot faster with 2km very slow or walking - changing the overall average on the garmin.

It was a tough run. Not to mention the fact that my foot slamming into the concrete on each step was agony.
I tried to run on the grass at every opportunity. Looking stupid I ran on the hills or grassy sidewalks, preferring them to the wide footpaths or over the bitumen. It was the only little relief I could afford myself at the time.

Now I am knocking my head on a brick wall...why not I stamped my foot on concrete for three hours despite it hurting. What is it about runners that makes us so single bloody minded that we have to finish a run, that we don't admit our own pain or that we try to minimise the extent of our pain or injuries????? Are we really that masochistic? Why on earth do we both to fool even ourselves?

Anyhow I guess I won't be running for a couple of weeks as I suspect I have a stress fracture. Appointment with the foot doctor is the first thing on the agenda this week. Until then - its drowning for me (thats my style of swimmning for all those fishes out there).
Guess I can get out the bike thing as well *oh joy*...sorry Miners but some of us just arent' built to ride two wheels without motors :)

Thursday No Watch Run

As my foot has been a bit sore lately from coming down Mt Cootha to hard last week I decided to skip that session and head to Pats instead. Thankfully he wasn't scheduing a speed session and we had a 50min run on the books instead. Though getting caught talking to the faster runners in the group I certainly ran a lot harder and faster than I wanted to.

The 1km race at the end I didn't bother nominating a time and just run easy. Did 4:57min and the weeks running caught up with me so I stayed with Pat to call in the last few runners. I then walked all the way back to the Ship Inn for a pancake breakfast.

Oh and best thing of the day - I won the Group Member Award, which was a double pass to Gold Class cinemas woo hoo.

Speedy Kills - really it does!

Coach Chris said to run 15km in a controlled 4:45 min/km pace this morning.

I roped in Tara and iliketoast for the ride and we strapped on our rocket boots. Started the morning with a 1km run to warm up and then Mark got the whip cracking. I had garmin on virtual partner to tell me how I was doing but I should have ignored it - I totally lost track of the satellites and it took forever to get them again when I resurfaced from under the bridge. Hence it was saying I was too slow, so I sped up and left Mark & Tara behind. Then they went in front as I attempted to slow down and get back on pace....aaarrrrgggh. I am hopeless at this.

I was really pushing it and finding the pace tough going. It is a fairly hard run. We all walked the hill going up to the Storey Bridge to conserve energy - and my calves are still sore from the beach.
Going over the bridge for the first time I felt I was going to make this. I was really warmed up by now and ready to pump some action.

Going past the ship Inn and not stopping nearly killed me. It was good to do something different today but at the time I cried. Not nearly as much as when we went over Queen Victoria bridge - man that was tough. Exhausted and trying to keep up the pace running uphill is really hard. I slowed a little in the next km and did a 4:48, then we increased the tempo and did the last two km in 4:44 and 4:31. I would never have believed I could finish off like that.

The crazy thing is - I have to run that pace for the whole marathon!!!! So much training ahead of me still...
Run results: 15km in 1:07:00
Total run: 1:12:20 (1km at 5:20 to warm up)

GET FIT CHALLENGE

Okay it is official. Blogger Scott and myself have lauched vicious attacks at each other.
Well that certainly sounds a lot more dramatic than going on a diet!!!

Scott and I both need to lose weight, not because we are fat, but to get down to our racing weight before our key races.

Scott needs to lose 5kg and I need to drop 4kg. Scott needs to lose his weight by mid feb, I have till end of Feb. Might sound a bit harsh on poor old Scotty but my keen dietitian tells me it is easier for a male to lose that weight than a female. Oh and it just so happens Scotty has the added pressure of his race being on the 18th Feb!!

We both know the prizes we are going to give the winner....but we'll save that for a later post.

Rules:
Must still be able to train well (ie can't check in to hospital and have stomach pumped each day!!).
Can't chop off any body parts.
Must maintain fluids - weightloss can't be dehydration.
Must be progressive (ie can't drop 4kg overnight....mmm I wish!!)

Hopefully the joint venture will provide us both with will power and motivation at the times we need it.

*Interruption by Secretary*
Clairies response: no thanks, no Tim Tam for me today...

Ok I'm back - see it is working already!!!

3km Time Trial

That time of the month again. I was sore all over during the warm up but was confident that I had done everything right. I had an early dinner, was in bed before 8.30pm, wore my long skins, had plenty of fluids beforehand. I was pumped.

The warm up and strides didn't feel too good but as soon as we started I was on fire. I was flying along and did 1:45 for the first 500m. Then I realised how silly I was so I slowed down and let the lead pack go. I was quickly overtaken by others and eventually made it to the turnaround at halfway in 5:58min. I was on target for a sub 12 and was feeling really good.

Then the wheels came off. I struggled past Tess and more people overtook me. Just as I reached Tess the 12min pacing group went past me and I groaned aloud I think. I had no excuse I just didn't want it enough.
Going up the hill I almost stopped to walk so I knew mentally I was in trouble.

I struggled home and 400m from the finish I saw Matty coming up, I increased the pace slightly and then when Matt reached me he told me to run hard and think of Canberra. so I did. Simple as that. As usual I sprinted hard and it didn't hurt anymore than the running I had been doing but I was damn fast. I flew past 'Afrikan Will' who had overtaken me 200m back and kept going till the finish. I crossed in 12:14 and was happy with the fast finish. At the 500m I was on target for a 12:20 finish so I had smashed the last few hundred metres. Now I just have to get the desire to do that the whole 3km!!!!!

Running Update # 2

Friday: 3km Gym treadmill, 60mins weights/stretching. (ok 60mins laying down on the ground pretending to stretch my back.

Saturday: 23.5km Mini River Loop through St Lucia, Indooropilly, Yeronga and back to Southbank skipping West End. A good run with fast moments and slow moments. The slow ones were at the end. That may sound logical but I had hoped that I would be able to finish strong on my long runs by now. So the plan for next weekends run is to go easy and be able to finish as strong as I start.

Sunday: 55min beach run. The run that was not supposed to be. I have a suspected sore foot. Well it IS sore but I am hoping it is nothing overly much to worry about. It doesn't hurt when I am barefoot :)
5mins knee high water, 5mins soft sand, 5mins hard sand. REPEAT 3 times finish off with 10mins water running to cool down.

Monday: Rest Day....I need it, first day back at work and I have the Holiday Is All Over Blues.

Running Update

Just a quick one.

Starting to feel very weary. The aftereffects of the flu thing and also the amount of training of late.

Tuesday - Speed session at Pats. Only did 80% effort but kept the recovery time down to compensate.

Wednesday - 16.5km. Went out easy, upped the pace midway, came home easy then did a hard last km - well it felt hard but was only 4:30min/km pace. I was very tired...and cold...and wet. It rained pretty much the whole run.

Thursday - 9km. Mount Cootha trails. Was cool again this morning and Chris had a plan to make us work for it. He sent us off in groups A, B & C with 2mins in between each starting. I was in group B. The idea was to catch the members of the group in front of you. I did that within 15mins but was also overtaken by the C group quite easily (oh dear..). It was fun but the weird thing was we all worked so damn hard it was our fastest run ever on that course. Coach was very impressed. I was very sore. Icing my ankles now as they were hurting alot from the downhills. I need new shoes :(

New Years Resolutions

For the past few weeks I have been suffering from a bad chest cold that has caused me to not do many runs.

Christmas Day I had the pleasure of running with my running buddies and then wheezing whilst I watched them run many more laps than I was able to.

I rested a week after Kurrawa and then ran again because everyone was doing the Green Bridge initiation run. I just couldn't miss out when everyone else in Brisbane was christening the new bridge. It was a 17.5km run and I honestly can't recall going up some of the hills. But the bridge I remember. It was lovely. Thank goodness it was overcast and not overly hot.

I went to bed for three days and was generally miserable.

Christmas Day I had the pleasure of running with my running buddies and then wheezing whilst I watched them run many more laps than I was able to.

I felt much better a few days later but decided against running hard for a week.

Saturday we did the Green Bridge run again - the opposite direction for the loop. It was fun and I realised how much I had missed out on the previous week.

Sunday 31st we did the New Years Eve run up Mt Cootha. It was tough but I felt great and loved it. Tess was tearing up the hill and I was amazed and in awe of her running ability.

This morning - 1st January 2007 I ran again with friends and did an hour running around the city greeting all those that felt seedy or for other reasons were on their way home after a long night out. It was fun but I was ready to just go back to bed after finishing.

The trek towards Canberra has begun and I am keen to get stuck into my training now.

HAPPY NEW YEAR TO ALL MY FRIENDS AND LOVED ONES.

Hi Claire

We've received your entry for the 2007 Canberra Marathon ~ thank you for your ongoing support & we look forward to seeing you in Canberra again.

All the very best to you and your family for a very merry Christmas, a happy new year and a wonderful 2007.



Regards

Fran
Canberra Marathon
www.canberramarathon.com.au
Ph: +61 (0)2 4342 7611
Mob: 0417 285 609

Pats Christmas Run

Tess and I decided to not run today.......we sent PCRG WONDERWOMAN in our place.

Santas little gift

What to get for a 24yo unfit male for a work christmas party???

Budget - $30

HELP!!!

Weekend Runs - its all good!!

After Kurrawa I did nothing. Zip Zaddo Naddo! Just ate, drank and watched movies late every night with the kids, went to Robbie Williams with Tesso and just spent the ENTIRE week thinking of anything but running. It was a good break.

Saturday I was keen to run again but knew I should only do an easy 12km. Easy it wasn't. It was bloody hot and I was tired after the first few km. My legs were fine but I could hardly get air into my lungs. It had nothing to do with fitness, it was all about weather. The day was slighly overcast which I thought would be good but it was dreadful and humid and days later I am still complaining. To top it all off Tess rang to tell me she was running in her jeans because it was so FREEZING in Canberra.

Sunday I was keen to run again and a group of us met on the Gold Coast beach and ran a very hard session for 50mins.
5min hard sand
5min soft sand
5min water running (just below knees)

Repeat 3 times and finish off with a run back to the start. Man it was tough and at the end we all just floated around in the tumble that was the surf. It was raining and there was no sun. It was actually cold - can you believe it! But the water was really nice and warm. My family - whom I had promised a great day at the beach (they played cricket whilst I ran) if they would just get up with me at 4.30am - were trying to work out which one would kill me first. We showered and went for a hot breakfast. It was all good.

Today I have calves that are like rocks and very tight. My feet won't fit into shoes at work because I have blisters covering the botttom of my feet. In fact everyone is asking if I went to see HAPPY FEET because I am walking like a waddling penguin today. But....it is still all good.

Can't wait for the next run.

KURRAWA 25KM

I put off writing my post because I needed to think a bit more about how I felt and what it all meant to me.

I love this race, it is honestly one of the most challenging runs I have done and it calls me back year after year.
The race is small - with approx 187 runners doing 25km. Of them 33 runners did the whole 50km this year. It is an out and back race - so 25km out (hand over to relay partner) and 25km back. A flat, hot course with hills. Sounds terrible doesn't it?

Views of the ocean, cars streaming past with runners cheering you on, friends driving 5km jumping out handing you drinks, jumping back in and driving further up the road. Family on the motorbike doing loops yelling encouragement and telling me how it was cooler a few km up the road if I can just get there......(liars!)
It was all good.

My relay partner Robbie had trained for months for this race after having a shocker last year. He worked very hard and was wired to put in a good run. He started out well but just towards the end his legs got very tired and he just couldn't go as fast as he wanted. Still - he did the 25km in under 2hrs so even though he was upset I was very impressed.
It was hot before I even started at 7.45am and I felt for Tess as I had not even seen her all morning since the start - her runner was injured and just taking it easy. Goodness knows when she would be starting!

THE RUN
After the initial 500m which is up a steep hill, I ran very hard for the next 6km. It was hot and I was not really warmed up. I was on 4.30min/km pace and feeling good but slightly breathless. I reached Liz by 7km and there was a group of runners there all keeping the same pace. I decided to go past and then ease up and get my breath back. Shortly after Hubby announced Tara was 200m behind me and just sitting there.

I was feeling unwell and in need of fluid but my camelbak only had weak powerade in it which I had been sipping. I took a gel and washed it down with the powerade. Everyone kept trying to offer me electrolyte drinks (must have thought I had water in the camel) so I kept refusing. I grabbed a cup of water at an aid station and it was cold and heavenly. I didn't realise until then how hot I was - this was 10km into the race!!
Shortly after I stopped and had to empty my stomach but it was brief and I felt better so it was the best thing to do. I had more powerade but cramped up shortly after. Looking back I know now I had no where near enough water. The powerade in the camelbak was a stupid idea.
My legs were happy little buggers and kept me going despite the rest of me telling myself I would never ever do this again. They kept going up the new hill and then raced down the other side to gain some momentum. Not long to go now.

With 6km to the finish Tara went past. It was good to see someone I knew and have a chat. I had been so lonely the whole race - I think that makes a difference. In the fist leg you have a lot of people around you pushing you to keep pace.
Tara was running well so off she went. She looked comfortable and I knew she was having a great day so I let her go.
3km on I had caught up and was only 2m behind Tara. We just played cat and mouse from there.

The First prize of the Running Buddy Trophy was on offer and we both wanted it.

I was getting uncomfortable again, Tara's partner Ciaran was offering water but I refused it thinking I just wanted to run and get it over with (only a few km now). Tara took some and put some ice in her ha - smart chick. I raced off and got in front and did some strides to put some distance between us. Not a good idea....1km on and I was hot and tiring very quickly. The effect of fartleking the last 7km had taken it's toll.
Tara went past again and kindly offered me her camelpak straw to take a sip, I smiled and said 'nothing could help me now'. She went off and I felt like I was going backwards.
Kurrawa SLC loomed up and she went left and I went right. Bloody got nipped by damn magpies, which was probably a good thing as it made me squeal and run fast. 200m to go.
Tara crossed and there I was just 30m behind her. I was devastated with my placing.
After I had cooled down I felt much better. I did a good time that I was happy with in those conditions and ran the best I could on the day. Tara had an absolute blinder and was always going to beat me in time (she started 1min AFTER I did) and was really suprised and happy with her efforts....but now I have to run next year to get that Trophy or I will be the only Running Buddy who has never won it. :(

At the end of the day I ran well and did 25km in those conditions in 2:03:00, gotta be happy with that.

My legs feel really good today so the recovery is going well and I should be back into form in a few days. I'm taking it easy until January when I will launch into my Sub 3:20 Training for Canberra.

Thanks for all the well wishes friends, it certainly worked and I felt you all with me out there on Sunday.

Day 1 of recovery....

Some photos................. just to show how hard we were working out there.....

Its just soooooo close now.....3 sleeps!!!!

Am still a bit under the weather but I can't work out if that is due to general malaise or the 18 pancakes I had at Pat's this morning.

Not long now till the race and too late to worry about general fitness. So just concentrate on keeping relaxed and in high spirits.

This is it...been working towards this and it is just about here.

Will post again after the race. Thanks to everyone for your witty, wonderful, encouraging comments. They all mean a lot and forgive me for not always responding.

Being in such an elated, weird mood, I am going to be psychic and predict that Tomorrow at Pat's speed session Tesso will win a pair of sunglasses........

5 More Sleeps.....

Allan (hubby) said last night as we were drifting off to sleep..."Kurrawa is going to be so good this year for you, you must be well prepared because you aren't even nervous yet"

I didn't sleep after that. Bastard! He went out like a light.

Time trial - 3km at Pats this morning. I didn't run hard as I choose to pace Sarah to a PB. She got an 8 second PB....gotta be happy with that.

I just love going to Pats group runs and this morning was no different - there must have been 100 runners!!!!!

6 More Sleeps......

Wow getting REAL close now.

I had a massive blowout on the weekend. Totally ate everything in sight. The kids are still alive, thankfully.

We ran 16km (or 14.5km according to Tesso) on Saturday. I had no watch or garmin so have no idea. The turnaround was 7.9km and then we headed back a slightly different route. I ran hard on the way out but took it easy coming home.

Sunday I was really unwell. Not sure if I am coming down with something but I struggled to get out with the kids to Southbank. We spent the day there watching the bike race and swimming in the beach. It was fun but I was very lethargic. Early to bed.

This morning - again lacking energy. Did RPM class but only stretching afterwards.

From here on - it's taper all the way. Gotta look after this sexy bod and get it to the start line in one piece.

10 Days.....Getting close now

Did the usual run up Mount Cootha - 9km. Hungover and tired (office Xmas party last night).
Feeling the brunt of it now.

No more hill work now for two weeks......so there is something good about today.

11 Days to go....Not quite hysterical YET!

Meet up with Toast and Tess at 5.30am. Despite the early hour it was certainly not a pleasant cool run along the river today. I ran behind the other two most of the way (single file over the bridge etc) and was just watcing the sweat pour off them. I could feel myself melting but it was amazing to watch it on others as well.

We stopped about a zillion times to drink water and then Tess turned into a politician and decided to stop all the men with prams to look over their merchandise and ask their names and ages. As we kept running we kept running into people. A very social morning out there today!

16km all up at 5min/km pace. It was a tough run and hard work in those conditions. I was very tired and cranky when I finished....and still am. But I feel good and glad that I got out there.

The Incredible Hulk on the Gold Coast Hill!!!!!!

One word....just one word..... from any of you and I'll get Tesso to sort you out.

12 Days......Yikes!!!!

Getting ever so close now. I am starting to suffocate and feel claustrophobic from the pressure I put on myself to train. I feel I haven't done enough but I know I have. aaaaarrrrgggghhhh.

This morning I decided no matter how much the in-laws (I love em)and babies at home were tiring me out I would run as hard as I could this morning. AND I DID.

Session was 6 x 500m with 30sec recovery. I rushed out to start but found myself amongst the leaders (fast group) at halfway so I pulled in a bit to reserve some energy. Sure enough Tara then flew past me so I stepped up a gear and finished off just behind her.

The next lot of reps I made sure to keep in front, but what was really working me was only have a 30sec rest. Normally I take a full 45sec recovery so it was hard to back up so soon after busting a gut. I was chasing Mark and managed to run with him for most of the sets and not be too far behind Robbie - though he was starting 5sec before me each time.

We wrapped it up with two hill reps up Gold Coast Hill. That was tough but I actually didn't mind it today.

I just love running with the PCRG guys. It is so motivating and puts me on a high every time. Pat doesn't need to advertise - any newcomer gets a full welcome and gets to see first hand all the success stories and hear how people are improving and also see how motivated and encouraging we all are. It is one big family - where everyone is welcome. I don't even know the names of them all....but I love em just the same. Running is the best and running at Pat's is the icing on the cake. Where else in the world can Tess and I get up to mischief and get fit at the same time?

Seriously, I can honestly say I worked damn hard this morning and I deserve my luxury coffee today!

Two Weeks Today...........

Well two weeks Sunday (yesterday).

I got out of bed early (can't say I woke up till halfway during the run) and headed out to the BRRC 15km race at 6am. I got there early but sat on my bum feeling like not running. Tess was doing a half marathon and there was no-one else that would be running beside me. I managed to talk myself into it so after a last minute water and then loo stop I lined up at the start.

It was 3 x 5km loops.

First loop I did 5min/km pace; the second loop I ran at 4:50 pace and the last loop I ran at 4:30min/km pace. All up I ran in 1hr 11mins. It was a good run and I was glad that I was able to get faster - especially as my legs were dead tired from yesterday.

I spent the rest of the day swimming and surfing up at Mooloolaba. I got burnt, dumped and totally exhausted myself. When I finally went to bed I was totally bonked.

This morning - Monday - I went to the Gym but did not have much energy. It is not iron as I have been eating well but I am fairly sure it is just all the training at such high intensity (high for little ole me). Nonetheless....training tomorrow and I hope to put in a solid effort.

15 days.....and time to speed up

Okay I got the hint.

Turned up at the track at 7.30am to do a warm up with Tesso (who had been on night shift all night, ran with our normal group at 5.30am and then come out to run with me). I signed on but could not find the 3000m sheets until someone told me there was no 3km today - it was 5000m. *groan* I remembered Tess said that may be the case during the week. Oh well.
Tess was very tired and racing tomorrow so was not doing the run itself - just the warmup.

I was not really in the mood for a full on effort but decided that I had to start working on my speed. 12.5 laps of hot running doesn't really help the speed but I was determined to run my best on the day.

The first few laps up until 3km was quite good and I was in a rythym. Only problem was it was a fast rhythym so it was inevitable that I slowed down on the 4th km. The final lap was my fastest by 10sec so I was happy with that but determined that next time I will have to do TWO fast laps and not just one.

Final time 21:05. My first 5km on the track. Yah.

16 Days.....GULP!

After Wednesday's hangover I decided to sleep well Wed night and work hard at my Thursday run.

It didn't exactly look like that is what I was doing though. We were doing a loop of Mount Cootha via the trails and it was so bloody steep and rubbly that I could not get a good grip on my 'old' shoes. So there I was going backwards trying my hardest.

As soon as I got to the top I was in about 5th position. Miles behind the others.

I told myself...dammit you should be running with them so MOVE it. I did and was absolutely flying along. I suprised myself I was that damn fast. The smoke was coming of the back of my shoes and I was totally loving it. I could not breathe - because at that speed air is not of high quality.

Anyhow I was very happy to find that I came in first - totally not expecting that. Well to be really honest there was three runners that came in and went back out again but they are elite and were not in the group that I was chasing. I think they were running at 3:50min/km pace going UP the hill so I was never going to catch them!!! All up it was a great feeling and gave me a good start to the day.

FRIDAY
Down to 16 days until Kurrawa and the doubts are still niggling there. I am not training today - had to pick the in-laws up at 5am at the airport. But am considering my options for running on the weekend. Will let you know what I come up with. Choices are:
Sat - Riverloop (25-30km) or 17km flat or 18km Hilly or 3km Masters Track race
Sun - 15km BRRC race or 5km BRRC race or Half Marathon race with Tesso.

ooohh the choices....

18 days......and lots of beer to get through

I am never drinking again...till tonight.

The great Adventure Race was amazing. Lots of fun and many many hilarious moments. I was extremely competitive, suprise suprise, and had my team of six out in the lead for most of the race.

As the teams Navigator, I had them all blindfolded and running through the streets of Caloundra to find some red markers, we then (unblindfolded) had to ski - all six on one set of ski's - across 1km of grass, carrying some wooden poles. Do you know how hard that was!?? Next we had to go through a massive (man made) spiderweb without breaking/touching it - with the poles. We searched for the next clue at the end of each task and found ourselves directing the driver to a beach where we had to build a pontoon and float someone out to sea (that would be me). Yes I got soaking and came to shore firmly grasping two poles and four rubber rings so no-one could see the ropes had come undone. My undoing was the jellyfish in absolute swarms going past me and brushing up against me - lucky I had my jeans on, but I was still screaming the house down.
Next clue saw us tearing down the highway to the go-karts, we rocked up jumped in and sped away for 15mins of lapping. All the schoolies were watching and wondering what on earth are they doing.
We were forced to take a break as the next thing we had to do was eat a whole mars bar and bottle of water (it was a fun size mars bar and I don't know why they call that a task......). The filling up of a giant bin was very difficult - it was covered in tiny holes so the water kept coming out. We lost a lot of time on this task but still were in the lead.
Along the way we had to do riddles and puzzles. I felt like I was back at school driving along in a van screaming answers at everyone (okay so maybe I was screaming FOR the answers....).
The bowling alley was lots of fun - but take a hint and dont' try to save time by running into one with just socks on. I slipped A over T much to the amusement of everyone. I blame that on me not being able to get a strike. Anyhow we raced out of there and were now neck and neck with the other team.
The next few tasks don't get much of a mention because I was completely hopeless and let my team down big time. We all got handcuffed together and had to Houdini our way out. They all assumed it was something I do all the time......???...but I had absolutely no idea. The other team got undone in 3 mins!!

The pool task of making some letters with bits of rubber float was also a joke and I ended up paying $50 to the facilitator to let us out of that one (bribes were permitted). So at the end of the day we didn't win.....but we won the loudest and most enthusiastic award. Dare I say we also won the best drinkers at the after-party!! Everyone even commented on how I ran so well between the tasks and was the first one there everytime - yah does that count as training?

Wednesday morning was a struggle with getting out of bed and doing a run. I managed 6km without being ill and even had a wonderful I LOVE LIFE SO MUCH moment after throwing myself in the surf for a cold refreshing swim during the run. Pity it didn't last long and I felt shocking for the rest of the day.

19 days now....

Getting closer to the day and I am starting to feel like I have not done sufficient training. Certainly I have not done any heat training so that will be the focus from Wednesday to Wednesday this week. MIDDAY RUNS. Well one or two anyhow.

This morning we had 5 x 1min efforts with 30 sec jog recovery then turn around and come back with all 30sec effort and 30sec job recovery until we got back to where we started. Tess and I were running hard but still able to keep up a brief conversation. The plan for both of us today was not to run 100% - Tess had a big week last week and I am off for A GREAT ADVENTURE RACE in a few minutes. So I was conserving energy.

Have no idea what we are going to do but it sounds like fun.

21 Days left......recovery time

7.5km of hills. I ran this very slowly but was in good spirits and condition (ie. no sore muscles) so was holding myself back most of the way. A lot hotter this morning than Saturday's run.

22 Days to go....long run time

Today was 30km on the menu but when I arrived at the Ship Inn everyone was talking about only running 25km....very disappointed. I knew Toasty was running 30km so I was happy to see him there.

After the first few km a group of us let the lead pack go - we were running 4:45's and that was just too fast for a long run. The weather was really quite cool so it was perfect weather and we were all in good moods.

Toasty shot off with Phil after 5km and we never saw them again so there went my plan of running with him.

We did a long tempo run to compensate running 4:30's then 5:30's for the duration of the run. There are a few hills included so it was a solid workout and I was really quite exhausted afterwards with very tight muscles. A good stretch was in order before I got in the car and raced home to get ready for more house guests - November is a busy month!!!

23 Days to go - Friday GYM

No running as such.

Did RPM but hit the wall so to speak. It was weird but I found I had to keep my resistance lower than usual to cope with the unusual amount of hills we had today. We had a whole song dedicated to hovering - the wonderful art of being out of your seat and leaning forward, your bum is hovering just above the seat and your hands are gripping the end. We had to race in that position and forget the legs - I think I pulled a back muscle!!

Did weights after that and almost dropped them on myself. I am very drained of energy. So todays diet is all porridge and carbs. Big run on the agenda for tomorrow so I need to be well fueled as I am not likely to be well rested.

24 Days to go

Yesterdays run was still in my legs but I managed to get up and out to the base of Mount Cootha.
Coach Chris told us we were running the whole loop this morning instead of hill repeats. I thought this was a bloody stupid idea until I got dropped (too slow) of the fast runners and was way ahead of the slow runners. So there I was totally on my own running as best as I could and totally enjoying the surroundings.
After the rain last night it was slighly damp, very cool and extremely pleasant to be out in hills running.

A solid 9km hill session.

25 Days to go....

The Big countdown to Kurrawa has started. Only 25days now till race day. Getting very excited - that means less than 40days till Christmas!

This morning Tess, Toastie and I ran together around Brisbane city. Tess and I had started earlier and did about 4.5km, then picked up Toastie, Tara and Ciaran to do the Story Bridge route (16km). Tara and Ciaran dropped off early due to work committments.

The run this morning was a big tough one for me. I found it hard going all the way. We ended up running 21km (Tess did another 100m to make it a half-marathon but I wasn't budging).
The most fun I had was when we were going over the Storey Bridge and Tess tore in front like a little general. Naturally we turned it into an Indian run and took turns racing to the front in single file. I'm sure many walkers were thinking we were nuts.

Tess was miles ahead this morning and I was struggling just to keep her in view. She is really on fire and going to be my main competitor at Kurrawa. Think I might have to put up some fake detour signs on race day morning :)))

So from here on I am Focussed. Determined. Hardworking. Committed. oh and Buggered.

Weekend Racing

It's all good....because it's all over.

Friday I had to work so no gym and no running. Partied hard instead with my sister who flew in from Darwin.

Saturday I met up with Tess and we braved embarressment by running in the 3000m at the Masters Monthly Track race. It was good to pick a low profile event to do my very first track race in. They are a great bunch of runners with a lot of respect for ANYONE giving it ago. I was very nervous beforehand but was assured of not coming in last when I saw a few of the other competitors whom I know are 7-8min/km runners.

Tess and I took off when the gun went off (so that's a good start I guess)....I was just following everyone else and went through the first line (200m) in my planned time. For the next few laps I suffered from the extreme heat and weirdness of running the track. I was on target time but this slowly moved out by a second or two each lap. The 5th lap I think I realised I was 20sec outside of my goal time so I increased the pace slightly...then the bell rang and Jonesy slapped my hand and I realised the bell was for me this time...so I dug deep and went very fast. I don't know what my last lap was but for someone slowing slightly each lap I made up a lot of lost time.

My goal was 12:00 but I ended up with 12:10. I was very disappointed with this but have since quietly accepted that it is a time I can work on. The track will see me back again - but I admit it is a much harder form of running that the road.

SUNDAY 15km
Again had something different on this morning - met up with Tess (for a change) and we did a 3.5km warm up which told me that I was exhausted and tiring easily. Our goal today was to pace Cassie to a 50min 10km. I thought that would be easy but after the warm up Tess and I were moaning to each other that it would be a tough day out there.
I raced to the loo and came down the hill just as they were firing the gun. I chased Tess and was looking around for Cassie. After the 1km mark I turned around and waited for Cassie but she was no-where so I sprinted hard back up to Tess and asked her what was going on - turns out whilst I was in the loo Cassie had said she was not up for it today due to all her racing and hence Tess was just doing her own thing. We ran for a km or so together before I realised Tess was in the groove with her music so I got a few metres in front and just sat there. Each km I worked on my breathing and trying to get the person in front of me. It was a good race but I was tired.
At just before 5km I passed a Marshall who told me my hubby was right on my tail...so I did the only right thing and accelerated further. I finished the race in 45:38 with a gutsy last km - (hubby had to pull out at 7km with ITB worries). So back to regular training for him.

I wonder why I was able to run well still despite the solid warmup and with racing all week. Funny how these things come about. I think without the mixup in the first km I would have ran close to 44mins today so I was happy with the end results of todays race. Heat forcasted all week so I am going to plan a few days of running at lunchtime.

RUNNING UP FRONT.....

Pat had a 50min run on the agenda this morning - he calls it a recovery run but a few of us tend to use it as a chance to get a tempo run done.

This morning was no different as we headed out from the Ship Inn towards New Farm Park. We got into a steady but comfortable pace early on so we were just able to keep up a conversation. Pat joined us and began to entertain us with some jokes and funny stories. Sure enough though he kept increasing the pace slightly so I was very keen for the turnaround to come.

We turned around just after 25mins and headed back. Tesso and Deborah got up front and kept each other going. Robbie had a bit of a chat with me and then moved past and joined the girls. They were soon specks on the horizon as I slowed with Scotty because we were both struggling towards the end.
Just over 10km and we were back at the start for the 1km race. I predicted 4min but thought I would be running a 5min now after pouring cement into the legs on the 10km.

However Toastie stuck 4 fingers up to me and urged me to join him. I figured what the hell....and we were off. I raced out hard and then for 200m felt totally shite. However I came good and actually felt quite comfortable. Obviously I was going very slow and was easing off a bit to feel like that. Then when I crossed the line Pat yelled 3:49 - ha! here I was thinking I was running slow when really I was running fast! Amazing your perception when you are tired. I was happy with the result but slowly made it up the hill and over the top to finish the session. No chance of running a long cooldown today. But I watched Tesso do it...does that count?

Followed the run with pancakes and fruit....mmmmm I love NO WATCH THURSDAYS.

Punishment Run - 20km

After yesterdays Time Trial I decided to punish myself this morning with an extra long midweek run.
It was really weird because no one joined me so I had to run on my own and I left my ipod at work so I had to listen to myself the whole way (breathing that is - I wasn't talking out loud!!).

I choose to run from the Regatta in case I saw anyone I knew up and about (sorry about those rocks on your window Tess). I headed down the path and then doubled back when I realised I should have parked at the gym so I could shower when I finish. I ran past Steve and laughed to myself....got in my car...drove 3km up the road and then got back on path just as Steve was coming. He was very puzzled as to how I got in front of him. We ran together for a few km - which is a big ask. He was doing a tempo run at 4:20min/pace and I was struggling to keep up, but doing okay.

When we stopped in the gardens for water he turned around and I said 'yah now I can slow down'. He laughed and said "I was only trying to keep up with you, I wasn't going that fast before.." Too funny. We both had been getting faster thinking the other was increasing the pace and we just wanted to keep up!!!

After that I kept going out to New Farm park. Something big was happening and there were lots of trucks unloading equipment so did two full laps trying to be nosy. I was telling myself I needed to run on grass anyhow so the more mileage I did on grass the better but I forgot that regardless of how much I ran on the grass at New Farm - I still had to get home!!!!

The return journey was uneventful and fairly slow. Garmin stopped so I have no idea how far I ran until Gadget Fabian tells me.

I think it was 20km. It felt like 30km. Despite doing it to punish myself I actually really enjoyed it and wasn't doing it tough until the very end.

3km November Time Trial

I was all fired up this morning. I really wanted to do a good run and get as close to a PB as I could. I even entertained idea's of going sub 11:35.

As the crowd gathered at the Ship Inn I said to Tess I was off for a last minute dash to the loo, she said she'd come with me so off we headed on our warmup. We visited every loo in Southbank to find them all locked. Pretty desperate situation to be in really! I entertained ideas of using the loo under the GoodWill Bridge and even went inside but came straight out. Enough to make you ill. Drugs, syringes, mess and clothes all over the place. Even having Tesso guard outside was not enough to convince me to use them. I held on.

The race got underway after our warm up and I felt great for 100m. Then I felt really lethargic. I just could not get going. I was still running around others who would be doing 11.40'ish so I was happy but my energy was gone and I had to fight to not just stop and walk.

On the way back I really lost the plot and slowed down and just tried to encourage those around me. My heart wasn't in it at all. My legs felt ok and I was breathing well. No excuses really. I think mentally not being able to go to the loo made me grumpy. Tess caught up to me and was working towards her goal of going hard but not 120%. She was working hard on the last hill and I knew she had it in her to catch me so I kept calling out to her to come and get me....and she did. We crossed the line together in 12:15 and I was very miserable (but ecstatic for Tess who earnt her medal!). Before we started I had assumed I would be at the very least sub 12 today. I knew as I was running I wasn't going to do that but I was still disappointed to hear Pat say our time.

Okay race over.....what one's next?

RACING FIT

Tomorrow morning is the monthly 3km Time Trial.

I am so gonna bust a PB there tomorrow. I am all fired up and as fit as I'll ever be. I know I am going to jump out of bed all excited and run a fantastic race. It is just gonna be my day, I can feel it now.

Okay well that's it for the afternoon daydreaming session...............

I'm Glad I am a Runner

...and not a mountain biker. They are all so strong and intense and determined!! Totally out there as hard core endurance athletes...

Today was the 6Hr Mountain Bike Endurance about 90mins from Brisbane. Jodi Willet was contending so I was keen to get down there as soon as I could after my role as Race Director at Road Runners this morning.

The BRRC run was a 3 x 5km Relay - which was loads of run and it was good to be at the other end watching all the runners work hard. Tess's team won which I was doubly proud of!

I raced home then showered and headed out for a long drive with hubby.

It was hot out there and dirty and there was lots of tears and blood and vomiting.

See below photo - that's Jodi just after she finished.



Then just a few minutes later the cramps kick in and this was all you saw....



All that white stuff on her shorts is the salt from sweat! Man she did it tough out there today. I am so very proud. Out of 20 odd solo women (there were hundreds of teams) doing the six hour event she came third with lots of great (bike) prizes. How cool is she!!!

COOL NIGHT CLASSIC

WIPEOUT!

Sorry to disappoint everyone - including myself. I had Eddie in my sights early (despite him being incognito without his Coolrunning cap) on and tucked in behind him, went past him YAH! around Kangaroo Point only to be overtaken MOAN!. It was a game of cat and mouse the whole way. In the end he cruised past me evilly laughing - with 800m to go and whopped my butt by more than 20sec.

I felt good in the race - went out hard and kept it going but found my new shorts really sweaty and I also got a stiTch - which is nothing new. I find I tend to get them when I run in the afternoon (and have had big roast beef roll/gravy for lunch ha!). But I was happy with my efforts for sure.

Stephen - no prizes :( But I got to run....that's a prize in itself. And had fun!

Next year instead of lining up with the elites....I'm gonna be at the front of the line - not the back!
I could not believe how many lined up at the front and then went out in 5min/6min pace. I had to duck and weave the whole way to get past them and also towards the end as the fast runners stopped to walk (part-timers I call em). Very frustrating...still all in all a great run and whilst poorly organised it is good to run in the city with so many people.

I just love the end where you run them down one by one!!!!!!!! well except Eddie..

Cool Morning + Cool Night Classic 5.14km

This morning was a very easy session. I could'nt be stuffed doing anything to exerting. So I did a warmup at the gym and then an hr of weights and mostly stretching. It was very good for the body and soul.

Tonight - I am racing with the PatCarrollRacingGroup in the Cool Night Classic. It is a run for the corporates around Brisbane that starts at 5:15pm. Some great prizes and they get a good crowd - which unfortunately means slow times and a congested start/finish areas. I'm just heading out there to have fun....oh and beat Eddie :)

Quick Update

Thursday - Hill session. Ran the trail with Galeforce runners - including David Waugh (Tugger). Was hard but I ran well with no further injury to the back.
Went to the gym afterwards for a stretching session.

Friday - Rested and back exercises.

Saturday - 30km run with Tesso around the streets of Noosa. Around 5:20min/km pace. Was very tired and struggling at the end but came good just before we finished.

Sunday - 10km run with Tesso around the streets of Noosa. Felt much better than yesterday.

Monday - hungover at Noosa.

Tuesday - Speed session at Pats. Worked hard but not maximum effort. Still in recovery from the weekend running and partying.

Tuesday Speed Session

After the race on Sunday I felt really great. I even managed to go out for a 7.5km run later that afternoon to loosen up the legs.

Monday morning I hit the gym and managed to totally fuck my back after lifting some weights following my spin class.
I raced to a phsyio who specialised in back pain and they spent an hour diagnosing and relieving my pain. Apparently I strained a disc. But the ultrasound also showed that under all the flab I have some very strong/tight Abdominus muscle. Yah.

Now I have lots of additional core exercises to do, NSAID's to take - and a lighter workload for the week. NO GYM PERMITTED. mmmm

Tuesday morning I fronted up to Pat's with a bit of trepidition. I shouldn't have worried - it was all good. I choose to just run steady at a decent pace instead of doing the 30fast/30recovery session the rest of the group was doing. It was funny going past them all in the recovery and trying to stay ahead of them when they started running fast. Didn't help that Pat NEVER runs 30sec recovery....more like 20sec. My back never crossed the unbearable threshold so I was happy.

When I got home from work I even braved the lap pool to do some laps - apparently swimming is excellent for the back. Pity the lungs got soaked as well - I think I swallowed half the pool.

I had NSAIDs on Monday and one yesterday before training but then didn't take anymore. I wanted to see how bad the pain got. I had a really good day yesterday but this morning I am no better and it may even be slightly worse so I will follow Dr instructions and take the NSAID's for a few days. Also have a 4pm appt with the Physio again to follow up.

Final BRRC Championships Race 2006

This morning was the final race in the series for 2006 - a 5km. If it wasn't in the Championships I guess I would not have run it. I would have done the 15km option instead.

I have never run 5km as a race before so I was interested to see what I could do. I know what all my friends, coaches and running calculators say I can do but I never meet up to those expectations when the distance is short - as we all know from my dismal 10km attempts.

This morning I woke up feeling well rested and ready to go but still didn't bank on having a great time. I was confident of one thing - I was going to give it everything I had.

Tess and I got there early so we could socialise...I mean warm up.

We headed out down the road but just before the 1km turnaround I realised I had not had my can of V (or any breaky) so turned back and left Tess to keep on runnning.

I had a few mouthfuls and knew I would regret it as it was only 8mins to race time.

I did two run thru's - pathetic really but it got my heart rate going so some good came from them.

The gun went and I hurtled out. I would like to know how fast Robertsong did his first km in because my Garmin says we did it in 3:34 and I am amazed at that. It was fast but I didn't think I could run THAT fast. The km's ticked by steady and I got a bit tired halfway but then pepped up when I realised it was HALFWAY. I then ran it home to get to the 4km mark where I was now physically tiring. I was really trying to just hold my form. My legs felt great - like I could go on forever. I was breathing like an elephant but with the ipod turned up loud I didn't care.

Crossed the finish line in exactly 20:30 - woo hoo third female and Gold for my age group. Faster than I expected and I was very very happy with that run. Any time today would have been a PB but at least now I can say I have a 5km time I am happy with....so I won't have to run one again!

Friday - Rest Day

Got up this morning and lacked enthusiasm but habit is stronger so I got in the car and headed into the gym.

The day started out badly when a BCC truck driver nearly ran me off the road. Then when I got to Milton road I was directed around in another direction due to the closure of the Riverside Expressway. When I went that way I was then directed over the Goodwill bridge - into Southbank....which is not anywhere near my gym.

I turned around and came back then went into Roma Street into the city. You could not turn right into the street my gym was on. I was 30mins late by now and really steaming.

So I gave up and came to work.

I feel sorry for the businesses that this road closure must be affecting. The gym is just one. How on earth anyone in a car can get to it is beyond me.

So enforced rest day today. Will have to do something tomorrow instead.

It's Tough Out There......

The hill session at Mount Cootha this morning turned into a hard slog.

We ended up doing the whole loop! Raced up the trail (without tripping up or hurting too much) though I was totally spent by the time we got to Channel 10.
We then continued along the top on an undulating road - which is wonderful on a long slow run - yet this morning was anything but! I had dead legs and was running on empty. I persevered more-so when a new girl tried to get in front of me! Imagine!

Going down was the hardest - my left knee was really aching. As soon as we went uphill again it was fine. Weird - but I always knew I hated downhills.

We ended up running for just over an hour of tough hills and I was totally buggered.

Obviouly I am an obsessed runner - because at lunch today I decided that HARD DAYS HAVE TO BE HARD so I went out for an hours run at 12:30pm.
Secret heat trainnig for Kurrawa!
Was meant to do it with Tess but she had a Very Important engagement to attend to.
So there I was dying along the river, sweating out buckets and looking at all the other people out there thinking "are they actually enjoying this??" I wasn't.
Then again, I had forgot my sunscreen and my Garmin went dead after 20mins so I had no idea how fast or how long I was actually out there for.

I have a headache now - so lots of water this afternoon.

Might have a rest tomorrow...then again might do SPIN.

Heh Neuted - can you sit on a bike yet? Maybe you can join me? 6:15am North Quay Fitness First gym.

Bring it on Sis!

I have a very fat sister. Well actually she used to be fat. Now she is damn skinny and rang me last night just to tell me she is now 54kg.

She is arriving shortly for the Noosa Triathlon and the first task will be to weigh her in to ensure this is correct. I liked being the skinniest sister (there are 6 of us). So water and crackers all week until she arrives.......

This morning, tired as I was I met Liz and we ran for 13km from Regatta into the Gardens and back - via the city thanks to the closure of the Expressway. It made for a welcome and interesting detour! Those police were very polite in offering their assistance upon witnessing my sweaty breathless demeanour.

I was exhausted when we finished - we averaged 5min/km so nothing too fast. Will try to eat some red meat in the next few days.

Today also was my regular massage day. I am not sure if it was just me or not but they don't hurt anymore and I don't really feel any pain during the massage. So my question to you - DO MUSCLES GET USED TO PAIN? Do they adapt the the vigours of a masseuse so that it feels quite thereapeutic (ie. aromatherapy like)????? I'm curious. Either that or I have to tell Jodi to have her weeties next fornight :)

Back at it again.....

Was so great to see Tesso back at Pat's this morning. It really lifted my spirits.

After the warm up I was feeling very lethargic and leg-heavy but was reassured by Tess that I would feel better once we got going.

I think the key is that you work so hard in a speed session you don't have time to ponder how you are feeling.....

We had 1min hard (30) 30 sec hard (15)15sec hard (15) REPEATED

Not sure how many times we did this but it felt like lots. Tess and I usually run together but the damn little champion has pneumonia and still was keeping up with me so I am obviously in need of some more speed sessions to keep up with her in the future.

It was a great session - all topped off by 2 x hill repeats that totally wasted me.

I felt great afterwards knowing I had worked hard and not slacked off (ummm thanks Tess for that comment halfway through..)

Going to go and reward myself with a cup of coffee now..mmmmmmmmm

Hard at it......

Thursday - Hills with the great Glasshouse Guru Tugga! Was a very hard session and I worked extra hard to keep with Dave. I felt great afterwards but definitely very tired.

Friday - Went back to spin class. Went well today - I definitely prefer the Friday man to the Monday woman.

Saturday - Hills again *groan*. We did the 18km circuit around Mount Cootha and I, for once, was glad to finish.

Sunday - Rest

Monday - Spinning again. Christian was there. He had won the Toowoomba 10km yesterday (32:10) and was still riding like a maniac!!!

Had a disgusting weekend on the food and alochol front. I even ate a hotdog at the Bullets game last night which was totally dubious. So this week - more focus on healthy eating, no alcohol and lots of mileage. BRING IT ON.

Its a beautiful day...

Liz and I struggled to get out this morning so we laughed when we both saw each other in the carpark at 5.30am both scowling and moaning.

We ended up having a great run and feeling really good for getting out there.

10.5km Fartlek that went like this
2.5 warmup
500m fast
500m steady
500m fast
2km steady
1km fast
500m steady
1km fast
1km steady
500m fast
500m cooldown.

A good workout. Steady pace was around 4:30-4:40 but we focussed on form and breathing as opposed to running all out speed so we were very happy. Even managed to talk through a few of them which gave us an added aerobic benefit.
Everything is just smooth sailing at the moment.
I love being a runner.
Thanks to everyone out there for making me enjoy it so much.

Gotta love the endorphins heh?

Bum back on the Bike

Monday:
Went to the gym and decided to try spinning again. I was confident that knowing how to get out of the bike and also how to set it up that I would be okay today.
The class was not as hard as the first one but I was not prepared for the pain in my butt when I took my first seat - I think I might have bruised it from the first session last week. Does that happen often?
Anyhow it was a great workout but this woman was not as good as the bloke - you could not hear a word she was saying and she did not really give off any energy or vibes. Nonetheless I worked hard and managed to get through it (and off) in one piece.

Tuesday:
Everyone was asking about Tess today - they knew she was due back and I was constantly being stopped and questioned about her absence. I will take a sign next time :)
I caught up with her quickly on Sunday night after she arrived back from her time in Sydney but she found out she was off to Adelaide for work for a few days - so no running at Pat's for another week for her.

We had her favourite hill session this morning. It was strange, I didn't feel like I was working hard. The first two laps I was out the front, then I got overtaken by a couple of people. Nothing unusual there. However I just kept going and towards the end I was able to go past those same people. Consistency really paid off.
Normally in this session I burn and bust and am satisfied but after today - it was way more satisfying finishing in one piece and working consistently hard throughout the session. I feel really great and all fired up so pretty happy that the spin yesterday didn't have any drastic effects on my legs for today.

River Loop - SATURDAY

We found the perfect course this morning - for a mid-long run.

The standard riverloop but go straight from the cementry to Southbank - ie leave out the meandering through Orleigh Park and West End. All up 24km of flat, hills and curves. A good workout.

We managed to finish strongly but I was very tired at the end. For the first time EVER I succumbed to a bacon and egg burger at the Regatta. It was great and fuelled me up for a big weekend.

Saturday the kids and I cruised around the shops and played Monopoly all afternoon. We had a BBQ for dinner and I got a good night sleep. Sunday it was golf followed by housework. Finished off with a trip over to Jodi's to celebrate her birthday.....I have a feeling she is still celebrating judging by the amount of alcohol there!!

A great weekend!

It's all about the bike..............

Only read on if you promise not to laugh at me!

The legs had been a bit punished lately so I thought I would waiver my 8km run the coach had me down for and head to the gym.

I snuck into the Spin class before anyone was there and had a look at the bikes. Can't be too hard I thought, the teacher came in and saw me and came straight over *groan*. He was great. Showed me how to adjust the bike for height, arm length and workload (and I thought you just sat on it). Then he ran through some of the catch phrases he would use during the session and what it meant (ie stand, sit, drink fluid etc). mmmm this is now getting too technical for a simple cross training exercise.

Just as it was about to get underway Champion Christian came bounding in (he runs 10km in 32mins), saw me and grinned. Grabbed the bike next to me - that I left purposely empty - and the class got underway.
That damn nasty teacher had to announce I was a newbie and Chris grinned even bigger and whispered - "don't worry I'll watch out for you - just follow my lead"

The teacher forgot to mention that the music was going to be so loud that I would not hear his catch phrases and I have never been good at lipreading when the sweat is pouring in my eyes.
Hence a few times I had a slap on the arm from Chris telling me to keep looking up or to put up the resistance (my response being a kindly "I'll put the resistance up something in a minute..").
I got through 20mins and we eased off and everyone was stretching their arms and grabbing some water. Great I thought, it was time for the cool down. Just as soon as I picked up my water bottle the man up front screamed and everyone was pumping their legs furiously. WTF was going on...I thought it was all over now!

I never knew I could run up a hill on a bike. Or glare at someone 5m away from me and have him smile widely back and say "CMON LETS SPRINT"
Yah finally something I can do. Oh...he means still on the bike....

The 45mins went for 45hrs. Everyone else was stretching after the cooldown but I just kept turning the legs over gently. Then they all starting leaving the room and I was still gently peddling along. The instructor came up to me and asked me what I thought so I told him it was a great workout and it really tested me. He then asked if I was staying for another class and I said no I had to go to work. I kept peddalling.
So he politely told me the next group would be in soon.
So I politely told him that I was waiting until everyone left so I could figure how to get out of the damn clips he had put my feet into. I mean did he really think I wanted to just keep peddalling when my legs were groaning?????
I think Christian is still laughing. I daren't ever go back there again.

50mins + 1km

Another hard session today, but it was fun.

We had just a 50min run on the program. I decided to run hard with Pat and Jonesy at the front - they were just doing a jog! We were going at 4:40pace - the garmin had it at much slower but when I asked Mark he had a good idea and knows his pace really well.

After 25mins I turned around and they kept going for another 500m past the bowls club. I thought we had been running 5min km (due to Garmin) so decided to run harder on the way home. Ended up doing 4:14 from the Garmin may have been a bit quicker but not too much. I was strong but tiring towards the end.

Rested up for a few minutes before Pat called a 1km no-watch run. I guesse my time of 4:30 and ended up running 4:24.

We finished off with a wondeful breakfast of pancakes and fruit salad - it was a great morning out! But I got the terrible news shortly after to put a damper on my day......Tess has decided to stay in Sydney. Well for another night or two anyhow :)

I am a naughty runner.....repeat after me...I am a naughty runner

Decided I was awake early so I might as well run at 5.30am. Headed out from the Regatta on my own and had my stop watch with me (instead of Garmin). Was taking the km splits and pleased to see the times were not as bad as I thought they were going to be. 4:58 was the first and slowest. Did the next 4km at 4:40 pace - give or take 5ec. Then stopped for a stretch and drink in the gardens.

Got going again and told myself to ease of and then I can push it when I get to the km markings again at 4km (4km back to the Regatta). The 500m markings are very accurate and allow you to run farlek, time trials, even races.

This morning however I was just enjoying it. Then I saw Liz just after the marker that says 3km to home. We stopped and chatting for a a few mins and then I told her to run hard with me instead of doing her planned 9km run. Naughty aren't I?

We raced 500m then jogged 500m then raced etc all the way back - finishing on a sprint of 500m followed by a jog to Tesso's house. We were exhausted. All efforts were done at 2min pace - the last one was 1:54 so I was really happy with that considering how tired we both were from our weekend race.

All up an honest days work.

3km Time Trial

Went out to the Time Trial this morning with absolutely no expectations.

I even contemplated just watching after the warm up but I was surrounded by so many enthusiastic persons that it was hard to not want to run.

Ally was racing and going to go sub-12 for the first time so I was keen to watch - which meant I had to stay close or not run. I decided to run and stay right behind her. Well I would never have had the energy to go past anyhow!!!

The legs felt lactic after 1km and I couldn't believe I was doing this to myself. But to tell you the truth they never got any worse and I started to just coast along. A very tranquil feeling, then again I eased off at the turnaround as it was quite crowded and you had to remain in single file.
I never got that gut busting finish or exhausted myself like I usually do but still I was able to have a good run.

Pat clocked me at 12:10 and I was happy with that effort. The km splits speak for themselves:
3:56
4:12
4:02

Another day in the bank. Oh and I must mention - 500gm lighter this week. So 4 weeks of solid effort has paid off (what a joke!)

Bribie Island Bash - 30km Beach Run

well well well

Another beautiful day in paradise. Only blur on the horizon as I arrived at Bribie was knowing Tesso wasn't going to be able to join me. This is one of her favourite races. :(

I arrived 1min (yes!) before the gun went off. It was so embarressing. I was putting on my shoes, signing a disclaimer as Allan was clipping up my camelpak. I didn't get the chance to put on extra sunscreen (big mistake) or any sportsshield (ouch) but I was glad to get to the start with 20secs to spare. Talk about wired.

I ran out onto the beach and found myself talking and laughing with Gavin Bell and CR Beagle. Run67 and Parso were just up in front with Ian sprinting off into the distance. We got to 10km just like that before I pulled back a bit. We had been running 4:50's up until then and I was fairly comfortable and definitely confident of doing 2:30hrs for the race. However when I reached the turnaround I realised what those grimaces had been on everyone's faces. I even understood Ian's reluctance to high-5 me as he went past.... The cool breeze on the way out was a massive headwind on the way back. It was terrible.

I struggled bad and instead of enjoying the view was forced to keep my head down to avoid the salt spray and sand. Despite that I enjoyed the challenge. I never gave up and I never walked. I plodded on and focussed on going from one song to the next on my ipod. When it was really bad I ran hard on the verse's and relaxed a bit on the chorus's. Before I knew it I had only 6km to go. It was then that I saw all the 15km runners coming toward me. It gave me an inner glow to see all my friends out there. I got to high five them all and smile and encourage them knowing what they didn't - they were still running with the wind at their back! LOL

The last few km were tough and the finishing beacon was a glorious sight to behold.

I raced up to the finish line in 2:39hrs - over my goal but elated with the result given the circumstances. I promptly declared I had no more energy left. Somehow i found some as we stayed around until 2pm surfing and having a BBQ and generally enjoying being with the family and some friends. A great day out!

GO THE BRONCOS!