Upper body weights session again tonight (6.30pm). The usual dose of lat pull downs, reverse pec decks, push ups, abs and a few others thrown in for good measure. I was able to increase the weights on my first set of reverse pec decks which I'm very happy with given my shoulder problems. It's about time for a new program and I'm feeling particularly enthusiastic at the moment so I will ask Satan to prepare a new program for me over the next week.
Yet another plan re-shuffle:
Tues: rest day (swapped from Wed) *
Wed: Satan (an obstacle course no doubt)
Thur: NRG
Fri: lunchtime upper body weights session and walk home from work (1hr)
Sat: run (7kms)
Sun: rest
* I was supposed to do a (short) run tomorrow. On Thursday night at NRG, I felt a slight twinge in my right quad. I haven't felt it since then until I got off the bike in the gym tonight during my warm up. Given that Satan will have an obstacle course planned for me, its a rest week and I want to be 100% for NRG, I'll skipping this run....(yikes, I hate skipping a run - does that mean I'm addicted ??)
Monday, February 28, 2005
Sunday, February 27, 2005
Satan, the Riff and Regatta
Just re-read Thursday nights post - such a drama queen...
Friday 25 February - 2.30pm session with Satan
A girlfriend (who ran GC last year) and I decided today to head up the mountains next month to watch and cheer at the 6ft track. Can't wait, I'm really looking forward to it.
Satan had another legs based session complete with an obstacle-course lined up for me. I pleaded soreness, took a raincheck on it and ended up doing a tough upper body weights session instead, with abs and stretches for my poor legs to end. I was surprised this morning - my legs were not as sore as I expected them to be.
Saturday 26 February - 7am walking the Riff.
An hour long walk this morning around the Riff. Easy, flat course, slow pace followed by half an hour of stretching. Nice and easy.
Sunday 27 February - 7am. 4km easy run at the Regatta Centre.
It was quite cool this morning - a nice change from the humidity of late. I took it very slowly - I didn't even turn my watch on ! The muscle next to my right shin (hereinafter referred to as "right shin muscle") felt extremely tight for the first couple of kms. I stopped a couple of times to give it, and my calves, a stretch. Eventually it seemed to relax, or warm up, by the 3k mark. Will ice it this afternoon just in case. It's strange, unusual and nice to now be able to run without feeling like dying at the end. Yippee - and I've now changed the name of my blog to celebrate that fact !
Friday 25 February - 2.30pm session with Satan
A girlfriend (who ran GC last year) and I decided today to head up the mountains next month to watch and cheer at the 6ft track. Can't wait, I'm really looking forward to it.
Satan had another legs based session complete with an obstacle-course lined up for me. I pleaded soreness, took a raincheck on it and ended up doing a tough upper body weights session instead, with abs and stretches for my poor legs to end. I was surprised this morning - my legs were not as sore as I expected them to be.
Saturday 26 February - 7am walking the Riff.
An hour long walk this morning around the Riff. Easy, flat course, slow pace followed by half an hour of stretching. Nice and easy.
Sunday 27 February - 7am. 4km easy run at the Regatta Centre.
It was quite cool this morning - a nice change from the humidity of late. I took it very slowly - I didn't even turn my watch on ! The muscle next to my right shin (hereinafter referred to as "right shin muscle") felt extremely tight for the first couple of kms. I stopped a couple of times to give it, and my calves, a stretch. Eventually it seemed to relax, or warm up, by the 3k mark. Will ice it this afternoon just in case. It's strange, unusual and nice to now be able to run without feeling like dying at the end. Yippee - and I've now changed the name of my blog to celebrate that fact !
Thursday, February 24, 2005
Fat, flat, tired and sore....
Feeling very fat, flat, tired and sore today.
Day started with a doctor's appointment to go through the results of my ultrasound. I won't know anything more until I see the specialist next month....
My legs - and hammies - in particular are very sore today. I suspect yesterday's massage did more harm than good. I'm not sure why; my body normally responds very well to massage or acupuncture and I made sure that I warmed up and cooled down properly after Tuesday's intervals (well, I thought I did)...
NRG tonight: I arrived a little earlier so I could warm up and decide whether to pull the pin on the session or not. My legs were feeling good until we hit the downhills. That was followed by an intervals session, then a trail run home. My legs were exhausted and very sore by the time I got home.
I was/am exhausted. O Runner reminded me of the 10% rule today. After having a look at my training diary this evening, I've realised that I've been building my running for 5 weeks now - and in the last 2 weeks I've gone from running for 30 mins for the first time to running 8kms last week. Yikes. I need a rest week. I'd like to be back to 100% for next Thursday's NRG session so the plan for the next week is:
Friday - session with Satan (no obstacle course for this girl however)
Sat - easy walk (1 hour)
Sun - short run (maybe 3-4kms)
Mon - light weights session
Tues - short run again
Wed - off
Thurs - back to full strength.
Now I just have to eat and sleep properly over the next week...oh, and stay of the chatroom late at night so I can get some sleep !
Day started with a doctor's appointment to go through the results of my ultrasound. I won't know anything more until I see the specialist next month....
My legs - and hammies - in particular are very sore today. I suspect yesterday's massage did more harm than good. I'm not sure why; my body normally responds very well to massage or acupuncture and I made sure that I warmed up and cooled down properly after Tuesday's intervals (well, I thought I did)...
NRG tonight: I arrived a little earlier so I could warm up and decide whether to pull the pin on the session or not. My legs were feeling good until we hit the downhills. That was followed by an intervals session, then a trail run home. My legs were exhausted and very sore by the time I got home.
I was/am exhausted. O Runner reminded me of the 10% rule today. After having a look at my training diary this evening, I've realised that I've been building my running for 5 weeks now - and in the last 2 weeks I've gone from running for 30 mins for the first time to running 8kms last week. Yikes. I need a rest week. I'd like to be back to 100% for next Thursday's NRG session so the plan for the next week is:
Friday - session with Satan (no obstacle course for this girl however)
Sat - easy walk (1 hour)
Sun - short run (maybe 3-4kms)
Mon - light weights session
Tues - short run again
Wed - off
Thurs - back to full strength.
Now I just have to eat and sleep properly over the next week...oh, and stay of the chatroom late at night so I can get some sleep !
Tuesday, February 22, 2005
Watch me fly !
Well almost. Today's plan was for a 10min warm up followed by 6 x 100m intervals. When I arrived, rugby training was on and they were using most of the oval so I had to settle for a stretch which was fortunately mowed down the side (of course this means its going to be difficult to run the exact same distance next week..) There were lanes marked on the oval so I might have to pick another night. I suspect I was only covering about 80m - I 'm not sure but here are the times....
16.80
16.45
16.10
15.72 (I was flying by now !)
16.24
16.45
I had a slight stitch after the 5th rep and a terrible stitch after the 6th. Not sure why, but my breathing was getting very laboured by the end of the 5th rep. However my times didn't slip too much so I'm pretty happy with the session. I have my guru's O Runner and MPHaz to thank for their advice today !
I don't remember the last time I tried to run fast - probably not since I was a kid. At first, it felt like my legs weren't keeping up with my upper body - I felt like I was tipping over. So I tried to focus on staying more upright, rather than leaning forward slightly, and this seemed to help.
The state of my calves tomorrow will be interesting - they are generally sore after a session down at Balmoral. I think it has something to do with the killer walk back up the hill after the end of a session.
I have finally set myself some goals for the year - the C2S and the Blackmores 10km in September. I know it's hard to get a good time at the C2S so I'm really looking at it as preparation for the Blackmores 10km. As for times, my goals are for a sub-26 for the 5km (which is going to be hard work) and a sub-1 hour for the 10km. Yikes ! There it is, it's finally in writing...
Rest day, massage and Indian for dinner tomorrow - happy days !
16.80
16.45
16.10
15.72 (I was flying by now !)
16.24
16.45
I had a slight stitch after the 5th rep and a terrible stitch after the 6th. Not sure why, but my breathing was getting very laboured by the end of the 5th rep. However my times didn't slip too much so I'm pretty happy with the session. I have my guru's O Runner and MPHaz to thank for their advice today !
I don't remember the last time I tried to run fast - probably not since I was a kid. At first, it felt like my legs weren't keeping up with my upper body - I felt like I was tipping over. So I tried to focus on staying more upright, rather than leaning forward slightly, and this seemed to help.
The state of my calves tomorrow will be interesting - they are generally sore after a session down at Balmoral. I think it has something to do with the killer walk back up the hill after the end of a session.
I have finally set myself some goals for the year - the C2S and the Blackmores 10km in September. I know it's hard to get a good time at the C2S so I'm really looking at it as preparation for the Blackmores 10km. As for times, my goals are for a sub-26 for the 5km (which is going to be hard work) and a sub-1 hour for the 10km. Yikes ! There it is, it's finally in writing...
Rest day, massage and Indian for dinner tomorrow - happy days !
Monday, February 21, 2005
Oh happy days
I've been very flat today. Legs are a little tender today and I have a bit of a niggle in my left ankle. Not so much a niggle but a tender sensation when I flex my foot. I've booked myself in for a massage on Wednesday (ouch !) My legs haven't been sore (in this way) for quite a while - really, since I first started running. Notwithstanding that I've increased my distance considerably over the last month and yesterday's course was harder on the legs than normal, I can't help but think that my Kayano's had something to do with the ankle issue. I always seem to have a similar problem (specifically with the tendons/ligaments rather than the joint itself - I don't know, I'm guessing entirely) after wearing them. So they are being retired and reserved for mowing the lawn and walking the dog (note to self: get lawn and dog) and I'll be off to buy a new pair of shoes from Athletic Edge in the next week or so.
Today was an upper body weight session for 40mins. Managed to do 3 sets of seated rows at 36kg - and surprisingly I was then able to do 3 sets of tri pushdowns at 12kgs. My tris are normally the first thing to suffer when I increase the weight on any other exercise. Tomorrow, my first interval session, followed by a much needed rest day on Wednesday (not to mention my last birthday dinner - Indian this time).
As for goals for the year - whilst its only early days, they may be reassessed. Not committing to anything at this early stage; my holiday will certainly put me back a few weeks...
Today was an upper body weight session for 40mins. Managed to do 3 sets of seated rows at 36kg - and surprisingly I was then able to do 3 sets of tri pushdowns at 12kgs. My tris are normally the first thing to suffer when I increase the weight on any other exercise. Tomorrow, my first interval session, followed by a much needed rest day on Wednesday (not to mention my last birthday dinner - Indian this time).
As for goals for the year - whilst its only early days, they may be reassessed. Not committing to anything at this early stage; my holiday will certainly put me back a few weeks...
Sunday, February 20, 2005
Vegemite toast rocks !
I was pretty precious this morning. I don't blame the sangria - it was probably the red wine and rum that followed the sangria (not to mention only having 4 hours sleep) that had me reaching for the vegemite toast (my cure all) this morning and greasy food for lunch...
Finally by mid-afternoon, I was feeling human again and thanks to Uncle Dave & Mister G finally got my butt out the door for a run. It was very humid but luckily I managed to avoid the thunderstorms that Syd has had for the last 24 hours. I walked down to Clifton Gardens and then set out on the trail to Sirius Cove - 5.1kms (thanks to the Striders for the accurate measurement). I wasn't at all concerned with the time today. It was wet underfoot and particularly slow going during the first and last third of the run (in other words, during most of it). Wet sand and rocks do not a sure footing make. With 6 weeks to go before my holiday and not having travel insurance in place yet, I can't afford to break anything right now ! The trail was also overgrown at one point (which was very surprising). The grass was about waist high and I had to do my best impersonation of Indiana Jones to fight my way through.
In the end I was very surprised with the time given how slowly and cautiously I was taking it - 32.38mins for 5.1kms. Plus about 40mins walking to and from the trail (one day soon I'll be able to run this part). My quads in particular are feeling very tired now; they were a little sore after yesterday's weights session.
Goals for the week:
Mon - (upper body) weight session
Tues - intervals (6 x 100m) (my first intervals session)
Wed - rest
Thurs - NRG
Fri - Satan
Sat - run (5kms)
Sun - walk (1 hr) or run (depending on how I'm feeling)
Finally by mid-afternoon, I was feeling human again and thanks to Uncle Dave & Mister G finally got my butt out the door for a run. It was very humid but luckily I managed to avoid the thunderstorms that Syd has had for the last 24 hours. I walked down to Clifton Gardens and then set out on the trail to Sirius Cove - 5.1kms (thanks to the Striders for the accurate measurement). I wasn't at all concerned with the time today. It was wet underfoot and particularly slow going during the first and last third of the run (in other words, during most of it). Wet sand and rocks do not a sure footing make. With 6 weeks to go before my holiday and not having travel insurance in place yet, I can't afford to break anything right now ! The trail was also overgrown at one point (which was very surprising). The grass was about waist high and I had to do my best impersonation of Indiana Jones to fight my way through.
In the end I was very surprised with the time given how slowly and cautiously I was taking it - 32.38mins for 5.1kms. Plus about 40mins walking to and from the trail (one day soon I'll be able to run this part). My quads in particular are feeling very tired now; they were a little sore after yesterday's weights session.
Goals for the week:
Mon - (upper body) weight session
Tues - intervals (6 x 100m) (my first intervals session)
Wed - rest
Thurs - NRG
Fri - Satan
Sat - run (5kms)
Sun - walk (1 hr) or run (depending on how I'm feeling)
Saturday, February 19, 2005
A date with Satan and Sangria
Note to self: leave old socks for weights sessions in the gym. Do not use for running 8kms. The inside of my left foot is still a little tender but it should be right by tomorrow.
I always feel more tired the day after a rest day. I don't know why. I've never been able to understand why. My eating doesn't change on the rest day and I don't get any less sleep than I otherwise would. My legs were quite heavy this morning - it has been a big week so I shouldn't be too surprised.
Went to the gym at lunch today for a session with Satan. In preparation for my trek she has me doing an obstacle course with steps in varying heights, followed by star jumps then running back to the start - other times I have to do the obstacle course with a 10kg barbell on my shoulders. Very hard work - I love it. Combined with some work on my lazy glutes it was a great (and hard) session. Will more than make up for tonight's date with Sangria. Tomorrow morning's run has (obviously) been postponed til tomorrow night !
I always feel more tired the day after a rest day. I don't know why. I've never been able to understand why. My eating doesn't change on the rest day and I don't get any less sleep than I otherwise would. My legs were quite heavy this morning - it has been a big week so I shouldn't be too surprised.
Went to the gym at lunch today for a session with Satan. In preparation for my trek she has me doing an obstacle course with steps in varying heights, followed by star jumps then running back to the start - other times I have to do the obstacle course with a 10kg barbell on my shoulders. Very hard work - I love it. Combined with some work on my lazy glutes it was a great (and hard) session. Will more than make up for tonight's date with Sangria. Tomorrow morning's run has (obviously) been postponed til tomorrow night !
Friday, February 18, 2005
This runner's high !
Very high in fact. Last night's run was so far beyond what I had believed I was capable of - I am almost astonished by it. I thought I was only capable of doing 5kms - and only then at a push. If you'd told me on Monday that my medium run for the week would be 5kms, I would not have believed it.
Decided to have a rest day today. I was due to walk home from work tonight - takes about 1hr 10min, largely uphill and quite hard work - but with last nights run and off to see Satan tomorrow, I decided to be sensible....how boring of me !
I've been honourably discharged from the physio which was good news to end the week. Just have to keep up my stretches and strengthening exercises for my lazy glutes. 2 ultrasounds in 1 week on 2 different body parts must be some kind of record.
Decided to have a rest day today. I was due to walk home from work tonight - takes about 1hr 10min, largely uphill and quite hard work - but with last nights run and off to see Satan tomorrow, I decided to be sensible....how boring of me !
I've been honourably discharged from the physio which was good news to end the week. Just have to keep up my stretches and strengthening exercises for my lazy glutes. 2 ultrasounds in 1 week on 2 different body parts must be some kind of record.
Thursday, February 17, 2005
Wow - 8.2kms baby !
I was going to call this post "I eat therefore I run" in honour of the HUGE bowl of pasta I ate at lunch - but then I went for a run...
Ran with NRG tonight. After missing last weeks session, I arrived to the news that we would be running 8kms tonight. Yikes. I don't think I've ever run 5kms before (well maybe in those dumb cross country races we used to do at High School) so needless to say it was very daunting. We set out at what Steve described as a very slow, warm up pace (which actually felt very comfortable to me), then after 1.5kms we stopped for a stretch. We then broke up into two groups - one taking it a little easier and one for people who wanted to go a bit longer and a bit faster. Half of me thought I should stay with the easier group given that I had just increased my distance this past weekend; the other half of me was thinking that I needed to push myself a little by going with the longer/faster group. Then Steve singled me out to go with the longer/faster group. Yikes, yikes, yikes. I was very worried that I wouldn't be able to keep up, that I might drop off the back but I knew that I had to stay mentally strong - so we set off.
I found it a hard course. Undulating hills. It seems hills are somewhat of a strength of mine; I seem to power up them but die at the top (my lungs feel like they are squeezing out my ribs; my legs seem to be ok, thanks I think to lots of leg work at the gym). I only stopped once - to walk between 2 street lights. At the time I thought I was unfortunate that the street lights were only about 20m apart - but now I'm a little bummed that I stopped at all.... C'est la vie. Next time it's not going to beat me.
So there it is - I ran 8.2kms. I can't believe it. I read that statement and I really can't believe it. Woo hoo ! Happy days !
Ran with NRG tonight. After missing last weeks session, I arrived to the news that we would be running 8kms tonight. Yikes. I don't think I've ever run 5kms before (well maybe in those dumb cross country races we used to do at High School) so needless to say it was very daunting. We set out at what Steve described as a very slow, warm up pace (which actually felt very comfortable to me), then after 1.5kms we stopped for a stretch. We then broke up into two groups - one taking it a little easier and one for people who wanted to go a bit longer and a bit faster. Half of me thought I should stay with the easier group given that I had just increased my distance this past weekend; the other half of me was thinking that I needed to push myself a little by going with the longer/faster group. Then Steve singled me out to go with the longer/faster group. Yikes, yikes, yikes. I was very worried that I wouldn't be able to keep up, that I might drop off the back but I knew that I had to stay mentally strong - so we set off.
I found it a hard course. Undulating hills. It seems hills are somewhat of a strength of mine; I seem to power up them but die at the top (my lungs feel like they are squeezing out my ribs; my legs seem to be ok, thanks I think to lots of leg work at the gym). I only stopped once - to walk between 2 street lights. At the time I thought I was unfortunate that the street lights were only about 20m apart - but now I'm a little bummed that I stopped at all.... C'est la vie. Next time it's not going to beat me.
So there it is - I ran 8.2kms. I can't believe it. I read that statement and I really can't believe it. Woo hoo ! Happy days !
Wednesday, February 16, 2005
Water, water everywhere
After reading the CR thread on Horrie's dehydration collapse and chatting to him last night, the lesson I learned yesterday is that I don't drink enough water. Bad I know. I actually don't think I drank water for the first 28 years of my life. Opps. I normally start the day with not 1 but 2 cups of coffee before I even start thinking about filling up my water bottle. Bad, bad, bad. So today I traded in one of my coffees for a bottle of water. Mmmm, I'm not a fan of water at the best of times, so consuming water at 7am in the morning (with no accompanying exercise) is going to take a while to get used to.
The ultrasound I had this afternoon also went some way to helping my water consumption levels for the day. Unfortunately I didn't get the all-clear I was expecting, but I won't know more until I speak with my doc and the specialist....
At least the day finished on a high - 50 mins weights session in the gym. A little longer than normal but I had to get through my long list of physio-ordered exercises. Quads, hammies and glutes circuit first (3 rotations) followed up a couple of upper body circuits (pull downs, reverse pec fly, push ups). It's nice to finally set through 3 sets of 'girlie' pushups after my shoulder problems last year. It will be a while however before the shoulder is up to trying push ups on my toes....(too bad !)
The ultrasound I had this afternoon also went some way to helping my water consumption levels for the day. Unfortunately I didn't get the all-clear I was expecting, but I won't know more until I speak with my doc and the specialist....
At least the day finished on a high - 50 mins weights session in the gym. A little longer than normal but I had to get through my long list of physio-ordered exercises. Quads, hammies and glutes circuit first (3 rotations) followed up a couple of upper body circuits (pull downs, reverse pec fly, push ups). It's nice to finally set through 3 sets of 'girlie' pushups after my shoulder problems last year. It will be a while however before the shoulder is up to trying push ups on my toes....(too bad !)
Tuesday, February 15, 2005
Damn, it's hot !
I had a client lunch today so I spent the afternoon sipping water overlooking Circular Quay. Tough I know. After the weekend I've had, a day without alcohol was much needed.
I set out about 6pm for my usual course around the Domain and Farm Cove. There was no wind unlike previous weeks but golly gosh it was hot in the sun. It was a real struggle today - probably my toughest run physically so far (though I think I say that after every run). I had a stitch for about the last 8 mins, could hardly breath and wanted to throw up when I finished but I did manage a PB over that course by about 10sec. I think Saturday's run has given me a degree of confidence in my running and certainly helped to overcome the mental battle today. Running time - 20mins. Stitch - 8mins......
I set out about 6pm for my usual course around the Domain and Farm Cove. There was no wind unlike previous weeks but golly gosh it was hot in the sun. It was a real struggle today - probably my toughest run physically so far (though I think I say that after every run). I had a stitch for about the last 8 mins, could hardly breath and wanted to throw up when I finished but I did manage a PB over that course by about 10sec. I think Saturday's run has given me a degree of confidence in my running and certainly helped to overcome the mental battle today. Running time - 20mins. Stitch - 8mins......
The story so far
So here goes. I am a blog virgin. This is very scary.....
My goal for the year is a 10km race. Up until now, I've been running 3 times per week for 20 mins (without stopping) - my greatest running related achievement to date. This past weekend - at the advice of CR Clairie and Louise - I set out to run for 30mins on an out and back course. I stopped for 90sec at the half way mark. It was more a Cliff Young kind of shuffle than run (and I probably went toooo slow) but I actually managed a negative split (my first - woo hoo !). Happy days - nice way to start a blog !
My goal for the year is a 10km race. Up until now, I've been running 3 times per week for 20 mins (without stopping) - my greatest running related achievement to date. This past weekend - at the advice of CR Clairie and Louise - I set out to run for 30mins on an out and back course. I stopped for 90sec at the half way mark. It was more a Cliff Young kind of shuffle than run (and I probably went toooo slow) but I actually managed a negative split (my first - woo hoo !). Happy days - nice way to start a blog !
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