I am one tired gal today after a big weekend in Canberra followed by an incredibly busy week - lots of late nights & early morning. Apologies in advance for the length...
Saturday - Bush Capital marathon festival 10k - 58:27 - av. 5:51m/k - av. 170BPM :-D :-D
The Mini Mango & I lined up at the 10k at the Bush Capital marathon festival at the absolutely decadent - although somewhat inconvenient - time of 1pm which meant I could have a (much needed) sleep-in. I had decided to treat it as a temp run so paid no attention to the HR & ran simply based on feel. Given that I don't even run hills in training (I walk once my HR has spiked) I expected to finish around 65mins. I revised my estimate to 70min after being forced to walk at the 812m mark (!).
I hit the 4km mark at 24min & realised that a sub-60mins was possible. So I concentrated on my pace, easing back slightly on the uphills to prevent a blow-up & pushing the flat and (in particular) downhills. I also had two 'rabbit's in my sights; one, a man who I had overtaken earlier in the race & who later overtook me going up one of the hills and the Mini Mango who I was determined to keep in my sights.
I hit the turnaround at 30:29 and knew that I only really had 3km to hold it together as the last 2km were largely downhill. I managed to hold it together, keep Mini Mango in my sights (just) and beat the male rabbit with a final surge to the finish line.
Finished in 58:27 - my first official sub-60km 10k. On that course and given the limited running I've been doing in recent months - and zero hill work - I am absolutely ecstatic with that result.
Was great to catch up with Strewth, CJ & Aki's later in the afternoon. Shame Ewen couldn't join us - BTW I didn't know you were an ABBA fan Ewen ;-)
Sunday - 5hr hike w/ 20kg pack - 20.17kms - av. 134BPM
Funnily I had commented to R on the drive to Canberra on Friday night that short of emptying the contents of Warragamba Dam on a firetrail somewhere, it would be very difficult (in the current - dry - winter) to replicate, and get used to, the muddy conditions that I will experience in PNG. Let's just say I spoke too soon!
Being in Canberra meant that I could head up to the Brindabellas for my hike this week. When I left the car to start this session, the temp gauge read -1; it was only 6.5 degrees when I got back to the car at 1pm. Perfect Canberra winter weather ;-)
After getting up to watch Cadel's TT, I was pretty tired to start with so it was the first 3hrs were a real struggle. This walk had everything - lots of mud (!), rain, fog, sleet, snow/ice on the ground at the top of Mt Coree, sunshine & cold wind. Got back to Ma & Pa Mango's place & after a quick shower, sat down to a huge lunch courtesy of Ma Mango. A nap followed by a coffee with a double shot in the car on the way home & I was almost feeling human again.
Monday - rest
Tuesday - easy 30mins run - 4.4k
Lower legs were v. beaten up after I barrelled down Mt Coree with my pack on my back on Sunday. So I swapped my sessions around & did a very easy 30mins paying no attention to pace or HR. Thanks to Mouse & NTR (*waves*) for dinner - it was great to catch up with you guys again - and thanks for the lolly bags :-)
Wednesday - 50mins bike session
Included 4 x 3mins in a grindy gear / low cadence with 2mins spin recovery while watching Stage 17 of the TdF. Followed up with a beating up at the hands of Easy Tiger. While being fully carb loaded after dinner last night ;-) insufficient rest / sleep over the last few days was catching up.
Thursday - 35mins run - 5.72k - av. 6:23m/k - av. 148BPM.
Did Tuesday's session. 15mins with a 15sec surge every minute, with a 10min w/u & c/d. Fun but tough session on probably the coldest morning so far this winter.
No strength session today; instead I went back to the physio this afternoon for a bit more work on the tendonosis in my right glute. I must admit to feeling pretty beaten up right now; everything is a bit tight so I need to pay particular attention to my stretches & core / glute work over the next few days. Bring on the recovery week :-)
So at month's end, I have had another great month of training. It was slightly interrupted by the blisters I got during the TW session but fortunately they healed very quickly. Highlight of the month was my run at the Bush Capital 10k - did I mention that I was really pleased, and surprised, by it? ;-)
Jan: S - 8.65k + B - 71.32k + R - 26.6k
Feb: S - 10.9k + B - 114k + R - 49.2k
Mar: S - 8.75k + B - 101.88k + R - 68.19k
Apr: S - 0 + B - 1.3k + R - 50.1k + H - 45.4k
May: S - 0 + B - 0 + R - 25.75k + H - 28.83k
Jun: S - 0 + B - 56.97k + R - 35.4k + H - 72.59
Jul: S - 1.4k + B - 43.41k + R - 57.92k + H - 72.19k
Saturday - Bush Capital marathon festival 10k - 58:27 - av. 5:51m/k - av. 170BPM :-D :-D
The Mini Mango & I lined up at the 10k at the Bush Capital marathon festival at the absolutely decadent - although somewhat inconvenient - time of 1pm which meant I could have a (much needed) sleep-in. I had decided to treat it as a temp run so paid no attention to the HR & ran simply based on feel. Given that I don't even run hills in training (I walk once my HR has spiked) I expected to finish around 65mins. I revised my estimate to 70min after being forced to walk at the 812m mark (!).
I hit the 4km mark at 24min & realised that a sub-60mins was possible. So I concentrated on my pace, easing back slightly on the uphills to prevent a blow-up & pushing the flat and (in particular) downhills. I also had two 'rabbit's in my sights; one, a man who I had overtaken earlier in the race & who later overtook me going up one of the hills and the Mini Mango who I was determined to keep in my sights.
I hit the turnaround at 30:29 and knew that I only really had 3km to hold it together as the last 2km were largely downhill. I managed to hold it together, keep Mini Mango in my sights (just) and beat the male rabbit with a final surge to the finish line.
Finished in 58:27 - my first official sub-60km 10k. On that course and given the limited running I've been doing in recent months - and zero hill work - I am absolutely ecstatic with that result.
Was great to catch up with Strewth, CJ & Aki's later in the afternoon. Shame Ewen couldn't join us - BTW I didn't know you were an ABBA fan Ewen ;-)
Sunday - 5hr hike w/ 20kg pack - 20.17kms - av. 134BPM
Funnily I had commented to R on the drive to Canberra on Friday night that short of emptying the contents of Warragamba Dam on a firetrail somewhere, it would be very difficult (in the current - dry - winter) to replicate, and get used to, the muddy conditions that I will experience in PNG. Let's just say I spoke too soon!
Being in Canberra meant that I could head up to the Brindabellas for my hike this week. When I left the car to start this session, the temp gauge read -1; it was only 6.5 degrees when I got back to the car at 1pm. Perfect Canberra winter weather ;-)
After getting up to watch Cadel's TT, I was pretty tired to start with so it was the first 3hrs were a real struggle. This walk had everything - lots of mud (!), rain, fog, sleet, snow/ice on the ground at the top of Mt Coree, sunshine & cold wind. Got back to Ma & Pa Mango's place & after a quick shower, sat down to a huge lunch courtesy of Ma Mango. A nap followed by a coffee with a double shot in the car on the way home & I was almost feeling human again.
Monday - rest
Tuesday - easy 30mins run - 4.4k
Lower legs were v. beaten up after I barrelled down Mt Coree with my pack on my back on Sunday. So I swapped my sessions around & did a very easy 30mins paying no attention to pace or HR. Thanks to Mouse & NTR (*waves*) for dinner - it was great to catch up with you guys again - and thanks for the lolly bags :-)
Wednesday - 50mins bike session
Included 4 x 3mins in a grindy gear / low cadence with 2mins spin recovery while watching Stage 17 of the TdF. Followed up with a beating up at the hands of Easy Tiger. While being fully carb loaded after dinner last night ;-) insufficient rest / sleep over the last few days was catching up.
Thursday - 35mins run - 5.72k - av. 6:23m/k - av. 148BPM.
Did Tuesday's session. 15mins with a 15sec surge every minute, with a 10min w/u & c/d. Fun but tough session on probably the coldest morning so far this winter.
No strength session today; instead I went back to the physio this afternoon for a bit more work on the tendonosis in my right glute. I must admit to feeling pretty beaten up right now; everything is a bit tight so I need to pay particular attention to my stretches & core / glute work over the next few days. Bring on the recovery week :-)
So at month's end, I have had another great month of training. It was slightly interrupted by the blisters I got during the TW session but fortunately they healed very quickly. Highlight of the month was my run at the Bush Capital 10k - did I mention that I was really pleased, and surprised, by it? ;-)
Jan: S - 8.65k + B - 71.32k + R - 26.6k
Feb: S - 10.9k + B - 114k + R - 49.2k
Mar: S - 8.75k + B - 101.88k + R - 68.19k
Apr: S - 0 + B - 1.3k + R - 50.1k + H - 45.4k
May: S - 0 + B - 0 + R - 25.75k + H - 28.83k
Jun: S - 0 + B - 56.97k + R - 35.4k + H - 72.59
Jul: S - 1.4k + B - 43.41k + R - 57.92k + H - 72.19k
