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!

WEIGHED DOWN....

I'll be weighing an extra 10kilos this week due to the heavy metal in my body. The amount of iron I have had in the past two days - I'm hoping some of it gets absorbed!!

Went to the gym yesterday as I thought it would be best to give the hills a miss this week. Did 30mins on the bike followed by 90mins on the weights. It was tough but I enjoyed it for a change.

Today is rest day. Yah. Haven't had one of those for a while.

I am really noticing my health plan benefits this week. I have been having coffee maybe 3 times a week. I no longer crave it and don't need a hot drink in the mornings either.
As for alcohol, I have had the odd glass of wine when out with friends but in the past 3 weeks have maybe had a total of 5 glasses. Thats a massive cut down for me.
But aside from the actual products themselves, what I really notice is that I am out of the habit.I love my coffee and wine and bad foods. But I no longer have them just because.
I no longer have a coffee when I arrive at work or go out with a client. I have grown inventive with other options.
I no longer have a glass of wine when cooking a special meal or eating out with my hubby. If I feel like one, I'll have one. But it is no longer habit.That is what I call eating healthy.

13km Hard Easy run

I just can't trust my garmin at all anymore. Ran for 30mins then into the gardens and back and it said 8.97km in total...aarrggh. I know I ran at least 13km today.

The first bit on my own at 5.30am was a struggle. I had some great music and was keen to run but the body just wasn't willing. I had to push myself up the hills and then prevent the body from walking down. I actually stopped after 2km (10mins) and stretched then turned around and ran back.

Back at the Regatta I picked up Liz and Chris. Saw Mark - who was off racing the world (what he calls taking it slow is 4.30min/km).

I ambled about with Liz and Chris and we talked about our running and iron levels. It was really good to chat to her - a nutritionist. She is doing a study at the moment (paper due at Uni after the break) about iron levels in women - with some focus on long distance runners. Very interesting.

Anyhow I finished the run feeling like I had done a marathon. Certainly won't be doing hills tomorrow.

Maybe I make this week a low mileage week before upping it again next week....

LITTLE SISTER

My little sister is a triathlete and is coming to Brisbane to do Noosa in 30 more sleeps. Look how fit she is.....I am so excited!
I will be cheering her on and then celebrating with the Moet in the spa afterwards (stuff the diet when she's here - I need her to get fat!!)

Go Rosie Go!

3 more weeks of tough training, 1 week of taper and YAHHOOOOO.

Speed Session and the Light goes on!

Was a great session. I worked hard to get to top gear. My HR was 172 during the recoveries - I never got to see what is was when I was hurtling along. But my average was 192 - which is higher than my max??

We had 5 x 1min efforts with 30sec recovery jog, then turn around and do 30/30 all the way back. For once Pat actually followed the times correctly. It was amusing because everyone was prepared for him to say "all the way home now" in the last minute but we got a rest just before the last 30sec effort. It was great and made us all go harder to get home.

I was just behind Robbie (15m) on the way out and gaining on him - I was doing well but as soon as we turned...well another story. My legs felt lactic and I was breathless. Pat stopped twice and asked me if I was okay. The first time I thought he was being nice. The second time I wiped my nose in case it was bleeding...I mean I was working hard here....of course I am not ok. But I didn't think I was attracting attention for any reason.
He spoke to me afterwards and suggested that I maybe low in iron. BINGO. That may be correct. With the new diet and the weights program I may be neglecting the iron food. I eat red meat once a week (ie a steak or stirfry) but I eat mince once a fortnight also, which I thought was plenty. I have been eating loads of fish and chicken. Spinach with every evening meal as well but Pat mentioned that even if you are taking sufficient Iron in your diet your body may not be absorbing it well due to training or other body issues. Hence you may need more than usual just to get the right amount absorbed.

I hope to get on top of it very quickly. Pat said the two main symptoms are:
* breathlessness when running (more so than usual)
* fatigue (at any time in the day - you may feel great when you run but tire easy later)

I have no upcoming races so I wont' suffer too much even if I was very low in iron but I don't want it to worsen and I have a 30km beach run on Sunday that I don't really want to feel dreadful all the way like I did on Sunday. So off to the chemist for some fluriovax or whatever it is called.