…is in action at Penriff at the moment. I wouldn't go so far as to say that I'm settled in (far too much unpacking still to go) but my worldly possessions & I have now relocated to Penriff. Fortunately I'm not the only one causing chaos at the moment. My brother, M, & his (Canadian) g/f, E, also moved into our folks place during the last week. Did I mention that our folks are saints? M has just rented out his house ahead of flying out in 2 weeks to start his new life with E in Canada. Thankfully it’s a HUGE house & my bedroom is hidden down the back! LOL. Seriously it is crazy but fun & funny & wonderful to have everyone all together again before M heads off o/s for who knows how long - I wouldn't have it any other way right now.
Before a quick recap, I should warn & apologise for the fact that my blog reading is going to suffer as a result of my new arrangements. I'm just not going to get a chance to catch up during the week but will *try* to do so over the weekends...and sorry - this is going to be a long, catch up post...
Sunday 29 October - checking out the hood
After moving on Saturday I really didn't feel like getting out of bed early on Sunday but the amount of junk food I've eaten over the course of the weekend proved to be sufficient motivation. Actually another motivating factor was that today brought up my 4th week of consistent training. My mileage hasn't been high but my sessions have been consistent & have all been 'as per the program' for the first time in about a year !! Woohoo!!
I headed out in a direction I haven't run before. It was a lovely run, largely through a reserve not far from home. I did find that the camber on the roads & footpaths was terrible - something I need to be very careful with in the future - and my tib-posts were a little tight afterwards. But still & again, no niggles at all. I am one happy (but tired) gal right now! According to Garmin Elektra, I finished with 7.83km in 50:04mins (aver 6:24min/km). Will update this post once I unpack my 'puter & can upload to SportsTracks.
Monday 30 October - a glutton for punishment
I had an appointment after work with my pod. Which meant I had to drive to work today. So the alarm went off at 4.45am. Yikes. Hopefully I don't have to do this too often! Arrived at Rozelle (where I park my car) at about 6.15am & was in the gym in the city by 6.30am. As if I haven't done enough strength work this weekend by moving a gazillion boxes, I decided to do a weights session this morning. It was actually a good decision; I thought I would be tired & weak but far from it. Except for the bicep curls, I felt really strong & focused. The fact that I'd already eaten breakfast & been awake for over an hour & half may have had something to do with it. Session comprised:
* circuit of deadlifts, shoulder press & squats with 15kg barbell - 3 sets;
* circuit of single arm lying tricep extensions, single leg press (with leg externally rotated to target the VMO) & hamstring curls - 3 sets;
* circuit of bent-over rows, bicep curls & chest press with 15kg barbell - 3 sets.
Finished with 20mins of stretching. A good session; I really enjoyed it. Then it was off to work for a rest ;-)
As for the pod, I'm happy to say that I have been honourably discharged with instructions to keep up the calf exercises (which I must admit I've been pretty slack with over the last week or so), gradually re-introduce hills & then when I'm a wee bit stronger, re-introduce running on grass. My day finished with a lovely dinner & catch up with Owly in Five Dock (*waves*) before driving home.
Tuesday 31 October - baked dinner Tuesday!
With a big party at home this Saturday night (a combined farewell to M & E & an early birthday party for Ma) I'm doing my long run on Saturday so had to shuffle the program around this week.
Headed out to explore the hood in a different direction today. Apart from the fact that my legs (adductors & hammies in particular) were dead & sore after yesterday's weights session, it was a pretty comfortable run with more rolling hills than I have run in a long time. I stopped & walked at one stage past the magpie warning sign - this magpie in particular has been a big fan of mine in the past. I got dive bombed about 6 times in the space of 2 mins when running past him one day. Needless to say, I'm very keen to make sure I don't piss him off again. No sign of the bugger today - thankfully - though I will be detouring around that spot in the future.
Accordingly to Garmin Elektra, I finished with 6.60kms in 40:08mins (aver 6:05mins/kms). Which is only just over a km less than my long run on Sunday. Time to (sensibly) crank up my long run me thinks!
After yesterday's weights session & a massage today, my legs are feeling suitably beaten up this afternoon. Thankfully it's baked dinner Tuesday :-) Happy days.
Total for October: 72.34kms!!!!!!!
Not my highest month for mileage but by far my most consistent, enjoyable & rewarding :-)
Tuesday, October 31, 2006
Thursday, October 26, 2006
Grief - and moving - suck...
Wednesday 25 October
I woke up feeling tired and lethargic after a late night packing so I decided to ignore Gamin Elektra & just roll my legs over. They felt dead (as they always do) the day after a massage but once again, no sign of any niggles. I could get used to this ;-)
Finished with 5.25k in 30:03mins (aver 5:43min/k).
Caught up with Portrunr (who was in town), Beki, Blkbox, Owly, Don Juan & Ellie over dinner tonight. Was lovely to see everyone again.
MTD: 51.86kms
Thursday 26 October
I need sleep.
Edit: went to my first Immediate/Advanced GRC Pilates class tonight with Lulu. Let's just say that we have a new candidate for Satanic Pilates Instructor. Best summarised by the words I used when we walked out of the class: holy crap.
Friday 27 October
Still need sleep. I've got the day off work today in order to finish packing before moving tomorrow.
Another niggle-free run this morning around the 'hood for the last time. Tried to slow down but couldn't. Don't ya hate that? ;-)
Finished with 6.05kms in 35:10min (aver 5:49min/km).
MTD: 57.91kms
I woke up feeling tired and lethargic after a late night packing so I decided to ignore Gamin Elektra & just roll my legs over. They felt dead (as they always do) the day after a massage but once again, no sign of any niggles. I could get used to this ;-)
Finished with 5.25k in 30:03mins (aver 5:43min/k).
Caught up with Portrunr (who was in town), Beki, Blkbox, Owly, Don Juan & Ellie over dinner tonight. Was lovely to see everyone again.
MTD: 51.86kms
Thursday 26 October
I need sleep.
Edit: went to my first Immediate/Advanced GRC Pilates class tonight with Lulu. Let's just say that we have a new candidate for Satanic Pilates Instructor. Best summarised by the words I used when we walked out of the class: holy crap.
Friday 27 October
Still need sleep. I've got the day off work today in order to finish packing before moving tomorrow.
Another niggle-free run this morning around the 'hood for the last time. Tried to slow down but couldn't. Don't ya hate that? ;-)
Finished with 6.05kms in 35:10min (aver 5:49min/km).
MTD: 57.91kms
Wednesday, October 25, 2006
Monday, October 23, 2006
Road trip!
Spent the past weekend in chilly Canberra. Strewth & CJ picked me up from my hotel at 8.30am on a fresh Saturday morning for breakfast - it was soooo lovely to catch up with them both (*waves*) -
L-R: me, Strewth, CJ.
Saturday afternoon this pussycat headed to Canberra Zoo for a close encounter with another cute cat -
Isn't he bewdiful? And yes, I made it out of there with all my digits & limbs intact.
Sunday dawned even colder. I headed out for a run just before 7am. Despite the fact that Mt Ainsle & its trails were tantalisingly close to my hotel, I behaved myself & stuck to the flats. Headed from my hotel down to do a loop of the War Memorial, then along Anzac Parade heading towards the lake and looped back & headed for home. Finished up 7.16km in 46:42mins (aver. 6:31min/km). And at the risk of repeating myself (again), no niggles!! I am loving this 'niggle free, consistent training' thing. Who knew it was so much fun ;-) (*she says touching wood). I'm also pretty pleased to see that my 'run all day'/LSD pace seems to be picking up; mind you I've only been running flats lately....
MTD: 46.61kms
Today (Monday) it was back to the gym for another weights session with Satan. Asimilarr session to last week. I was feeling very tired before the session but woke up pretty quickly after it started -
* lunges with single arm shoulder press with 6kg dumbbell (opposite arm to front leg);
* push-ups (On. My. Toes. Baby);
* a core exercise - god knows what its called but basically starting on all fours but with the top of your feet resting on a swiss ball then rolling your legs out straight so you are in a push-up or prone hold/plank position before coming back down;
* adductor exercise using the swiss ball;
* lying side leg circles,
repeated twice with a final set of lunges/shoulder press thingys to finish. Feeling great now!
I'm moving this weekend. And given that my loungeroom looks remarkably normal, I've got a *stack* to do this week so my training (and particularly my blogging and blog reading) will be limited...
L-R: me, Strewth, CJ.
Saturday afternoon this pussycat headed to Canberra Zoo for a close encounter with another cute cat -
Isn't he bewdiful? And yes, I made it out of there with all my digits & limbs intact.
Sunday dawned even colder. I headed out for a run just before 7am. Despite the fact that Mt Ainsle & its trails were tantalisingly close to my hotel, I behaved myself & stuck to the flats. Headed from my hotel down to do a loop of the War Memorial, then along Anzac Parade heading towards the lake and looped back & headed for home. Finished up 7.16km in 46:42mins (aver. 6:31min/km). And at the risk of repeating myself (again), no niggles!! I am loving this 'niggle free, consistent training' thing. Who knew it was so much fun ;-) (*she says touching wood). I'm also pretty pleased to see that my 'run all day'/LSD pace seems to be picking up; mind you I've only been running flats lately....
MTD: 46.61kms
Today (Monday) it was back to the gym for another weights session with Satan. Asimilarr session to last week. I was feeling very tired before the session but woke up pretty quickly after it started -
* lunges with single arm shoulder press with 6kg dumbbell (opposite arm to front leg);
* push-ups (On. My. Toes. Baby);
* a core exercise - god knows what its called but basically starting on all fours but with the top of your feet resting on a swiss ball then rolling your legs out straight so you are in a push-up or prone hold/plank position before coming back down;
* adductor exercise using the swiss ball;
* lying side leg circles,
repeated twice with a final set of lunges/shoulder press thingys to finish. Feeling great now!
I'm moving this weekend. And given that my loungeroom looks remarkably normal, I've got a *stack* to do this week so my training (and particularly my blogging and blog reading) will be limited...
Friday, October 20, 2006
...you ain't seen the best of me yet...
Headed out for another 30mins run this morning. Finished with 5.21kms in 30:05min (aver 5:46min/km). Woohoo. No niggles; I felt strong & the pace pretty comfortable. Happy happy days!
MTD: 39.45kms
MTD: 39.45kms
Wednesday, October 18, 2006
...she knows what she wants...
Monday became a rest day due to a combination of logistics, a full Pilates class & the need to get home at a decent hour to get some packing done. I am throwing out about 4 times as much stuff as I am packing - its kind of therapeutic really !
Up early on Tuesday morning for another interval session on the bike:
5min warm up
3mins hard/1:30min recovery x 8
5min cool down
Total: 46mins
Another hour in the Tiger's House of Ice Torture ironing out the legs this afternoon - looks like last Thursday's run might have been a bit of an anomaly. Fingers crossed it stays that way.
Today (Wednesday) has been a big day. Back on the road this morning for another easy 30mins around the 'hood. Finished with 4.87km in 29:59mins (aver 6:09min/k). That pace felt really comfortable - the (limited) riding that I have been doing is paying dividends for my fitness, giving the even more limited running that I've been doing over the last month. Would you believe it's been a month since I ran for more than 55mins? Nah, me neither but I'm not fussed; I'll take a short niggle-free run any day. My legs (tib-ants in particular) felt pretty beaten up after my massage yesterday but no sign of any niggles - happy days :-)
I also caught up with Go Girl at the Lindt Café this morning (*waves*) and then stopped in to drop off Greg Welsh's book to Ellie (*waves again) before heading to the gym after work to see Satan (who has been away for 3 weeks). My dodgy right collarbone/shoulder has been a bit grumpy the last few days - particularly when I wake up in the morning after lying on it - but I didn't notice it during the session:
* lunges with single arm shoulder press with 5kg or 6kg dumbbell (opposite arm to front leg);
* push-ups (On. My. Toes. Baby);
* a core exercise - god knows what its called but basically starting on all fours but with the top of your feet resting on a swiss ball then rolling your legs out straight so you are in a push-up or prone hold/plank position before coming back down;
* adductor exercise using the swiss ball,
repeated twice. A good session - felt strong (well, except for the third set of push-ups). Finished with 20mins of stretching & half a cape fruit & nut roll from Bakers Delight. Yummo.
MTD: 34.24kms
Up early on Tuesday morning for another interval session on the bike:
5min warm up
3mins hard/1:30min recovery x 8
5min cool down
Total: 46mins
Another hour in the Tiger's House of Ice Torture ironing out the legs this afternoon - looks like last Thursday's run might have been a bit of an anomaly. Fingers crossed it stays that way.
Today (Wednesday) has been a big day. Back on the road this morning for another easy 30mins around the 'hood. Finished with 4.87km in 29:59mins (aver 6:09min/k). That pace felt really comfortable - the (limited) riding that I have been doing is paying dividends for my fitness, giving the even more limited running that I've been doing over the last month. Would you believe it's been a month since I ran for more than 55mins? Nah, me neither but I'm not fussed; I'll take a short niggle-free run any day. My legs (tib-ants in particular) felt pretty beaten up after my massage yesterday but no sign of any niggles - happy days :-)
I also caught up with Go Girl at the Lindt Café this morning (*waves*) and then stopped in to drop off Greg Welsh's book to Ellie (*waves again) before heading to the gym after work to see Satan (who has been away for 3 weeks). My dodgy right collarbone/shoulder has been a bit grumpy the last few days - particularly when I wake up in the morning after lying on it - but I didn't notice it during the session:
* lunges with single arm shoulder press with 5kg or 6kg dumbbell (opposite arm to front leg);
* push-ups (On. My. Toes. Baby);
* a core exercise - god knows what its called but basically starting on all fours but with the top of your feet resting on a swiss ball then rolling your legs out straight so you are in a push-up or prone hold/plank position before coming back down;
* adductor exercise using the swiss ball,
repeated twice. A good session - felt strong (well, except for the third set of push-ups). Finished with 20mins of stretching & half a cape fruit & nut roll from Bakers Delight. Yummo.
MTD: 34.24kms
Sunday, October 15, 2006
Wombats, confessions & wrenches - Fitzroy Falls 2006 road trip!
Friday & Saturday – road trip!
Met up with Owly & Ellie just after 4pm on Friday afternoon for the start of our eventful road trip down to Kangaroo Valley ahead of the race at Fitzroy Falls on Saturday. Fortunately what is discussed and confessed on tour, stays on tour ;-) First there was the traffic out of Sydney which was actually better than I expected, the detour for a pitt stop at Heathcote Road, the best pizza I have ever had (at Vin Santo in Mittagong) and the first time I have ever seen a wombat in the wild! The excitement of seeing said wombat was somewhat tempered by the fact that it was waddling across the road on a bend & required some emergency breaking. Still, all survived the encounter & we arrived at our lovely B&B in Kangaroo Valley just after 9pm. My second sighting of a wombat was a rather more low key affair but no less wonderful – it waddled across the backyard of the B&B as we pulled up.
Nothing can be said about the weather on Saturday except that it was bloody hot – even at 6.30am as we sat on the veranda & ate our breakfast
Somehow we managed to wrench ourselves away from the comfort of our B&B for the short drive to Fitzroy Falls, arriving at about 7.20am. Saturday was an interesting day for me. It was lovely to catch up with so many friends & to give them some encouragement as they battled the incredibly tough conditions. Personally however it a difficult day – quite gut wrenching really. Thanks to my cohorts for their support ;-) Interestingly after getting home, I discovered this quote which seems particularly appropriate for me today –
"Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance" - Bruce Barton
The trip home was less eventful (thankfully) but no less fun. I got home exhausted not long before 6pm. I have no idea how Ellie & Owly had the energy to head out for a big night. I’m such an old woman ;-)
Sunday - time for a run myself...
I wasn’t sure what to expect during this mornings run after Thursday. But it seems that several days of stretching, self-inflicted torture with the rolling pin & the threat of further reprisals seem to have been pretty effective. No sign of either the tib-ant nor ITB playing up today. Phew. Back to LSD pace today which now seems to be around 6.45min/km rather than 7min/km that I was previously running my long runs at. I couldn’t have gone much slower today without walking. Finished with 5.6k in 35:40min (aver 6.22min/k)
MTD: 29.37k
Met up with Owly & Ellie just after 4pm on Friday afternoon for the start of our eventful road trip down to Kangaroo Valley ahead of the race at Fitzroy Falls on Saturday. Fortunately what is discussed and confessed on tour, stays on tour ;-) First there was the traffic out of Sydney which was actually better than I expected, the detour for a pitt stop at Heathcote Road, the best pizza I have ever had (at Vin Santo in Mittagong) and the first time I have ever seen a wombat in the wild! The excitement of seeing said wombat was somewhat tempered by the fact that it was waddling across the road on a bend & required some emergency breaking. Still, all survived the encounter & we arrived at our lovely B&B in Kangaroo Valley just after 9pm. My second sighting of a wombat was a rather more low key affair but no less wonderful – it waddled across the backyard of the B&B as we pulled up.
Nothing can be said about the weather on Saturday except that it was bloody hot – even at 6.30am as we sat on the veranda & ate our breakfast
Somehow we managed to wrench ourselves away from the comfort of our B&B for the short drive to Fitzroy Falls, arriving at about 7.20am. Saturday was an interesting day for me. It was lovely to catch up with so many friends & to give them some encouragement as they battled the incredibly tough conditions. Personally however it a difficult day – quite gut wrenching really. Thanks to my cohorts for their support ;-) Interestingly after getting home, I discovered this quote which seems particularly appropriate for me today –
"Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance" - Bruce Barton
The trip home was less eventful (thankfully) but no less fun. I got home exhausted not long before 6pm. I have no idea how Ellie & Owly had the energy to head out for a big night. I’m such an old woman ;-)
Sunday - time for a run myself...
I wasn’t sure what to expect during this mornings run after Thursday. But it seems that several days of stretching, self-inflicted torture with the rolling pin & the threat of further reprisals seem to have been pretty effective. No sign of either the tib-ant nor ITB playing up today. Phew. Back to LSD pace today which now seems to be around 6.45min/km rather than 7min/km that I was previously running my long runs at. I couldn’t have gone much slower today without walking. Finished with 5.6k in 35:40min (aver 6.22min/k)
MTD: 29.37k
Thursday, October 12, 2006
A visit from an old friend....
Yet another flat, easy 25mins run this morning - finished with 4.33kms in 25:03mins (aver 5:47mins/km). The average pace is interesting - it felt much easier than that. But given my next comment, I'll definitely be slowing down...
Alas, it wasn't particularly niggle-free. Let's just say the Problem Child (otherwise known as my right ITB) dropped by for a visit during my run this morning for the first time since I started running again in March this year after having 4 months off because of it. Needless to say, the rolling pin & TPC are going to become close friends over the next few days. Another nemesis, my left tib-ant, was also clamouring for attention. Yep, it was that kind of morning. I was warned that I might develop a few different niggles because of the (significant) change in my footwear but I confess that I thought I may have gotten away with it.......she'll be right mate...
I had planned to do a GRC Pilates class at lunch tomorrow but we'll see. Either way the JOE-mobile road trip to Kangaroo Valley starts tomorrow afternoon ahead of the Fitzroy Falls race on Saturday.
MTD: 23.77kms
Alas, it wasn't particularly niggle-free. Let's just say the Problem Child (otherwise known as my right ITB) dropped by for a visit during my run this morning for the first time since I started running again in March this year after having 4 months off because of it. Needless to say, the rolling pin & TPC are going to become close friends over the next few days. Another nemesis, my left tib-ant, was also clamouring for attention. Yep, it was that kind of morning. I was warned that I might develop a few different niggles because of the (significant) change in my footwear but I confess that I thought I may have gotten away with it.......she'll be right mate...
I had planned to do a GRC Pilates class at lunch tomorrow but we'll see. Either way the JOE-mobile road trip to Kangaroo Valley starts tomorrow afternoon ahead of the Fitzroy Falls race on Saturday.
MTD: 23.77kms
Wednesday, October 11, 2006
Secrets and lies...
Another interval session on the bike this morning - which meant another morning in front of my 99 TdF DVD - well, there are 5 DVDs in the set but still…. Miners, fancy a trade???
5mins warm up
5mins hard/2.5mins recovery x 4
5 mins cool down
Total: 40mins
Then it was back to the gym at lunch for another GRC Pilates class. The difference between instructors is really amazing. I'm only going to stick to classes by the Satanic Pilates instructor in the future if I can help it. Not to say the others aren't good, but SPI's classes are considerably tougher. Lulu knows what I'm talking about it. Love. It
I have been harbouring a secret desire to do the 5kms at Fitzroy Falls on Sunday but was reluctant to do anything which might set back my training - if that's even possible ;-). But as the Tiger reminded me yesterday, I have been told to keep off unstable surfaces - not to mention hills - for the time being. Ho hum. Will have to settle for my role as Director of Logistics for the JEL-mobile ;-) and the cheersquad…. Unfortunately this is the second year in a row that I've missed out on running this event but I'm ok with that - I have my eyes on MUCH bigger prize...
Off for another run in the morning. I feel like I need to cross my fingers - consistency is a scary new world for me ;-)
5mins warm up
5mins hard/2.5mins recovery x 4
5 mins cool down
Total: 40mins
Then it was back to the gym at lunch for another GRC Pilates class. The difference between instructors is really amazing. I'm only going to stick to classes by the Satanic Pilates instructor in the future if I can help it. Not to say the others aren't good, but SPI's classes are considerably tougher. Lulu knows what I'm talking about it. Love. It
I have been harbouring a secret desire to do the 5kms at Fitzroy Falls on Sunday but was reluctant to do anything which might set back my training - if that's even possible ;-). But as the Tiger reminded me yesterday, I have been told to keep off unstable surfaces - not to mention hills - for the time being. Ho hum. Will have to settle for my role as Director of Logistics for the JEL-mobile ;-) and the cheersquad…. Unfortunately this is the second year in a row that I've missed out on running this event but I'm ok with that - I have my eyes on MUCH bigger prize...
Off for another run in the morning. I feel like I need to cross my fingers - consistency is a scary new world for me ;-)
Tuesday, October 10, 2006
Play it again Sam....
Another comfortable, enjoyable, niggle-free 25mins run this morning. Finished with 4.25km in 24:57mins (aver 5:52min/km). Happy days!
MTD: 19.44k
MTD: 19.44k
Monday, October 09, 2006
Rome wasn't built in a day...
Another weights session in the gym tonight. A rather eclectic program based on a few bits neglected in the last few weeks (back & tris primarily) & the availability of equipment.
I've decided on a few long term scary goals recently. Nothing like being niggle-free to actually get you thinking long term...and no, I'm not sharing them - just yet.
I've decided on a few long term scary goals recently. Nothing like being niggle-free to actually get you thinking long term...and no, I'm not sharing them - just yet.
Sunday, October 08, 2006
Insatiable...
My already incredible appetite has gone into another stratosphere after 2 heavy weights sessions this week – love it!
Friday 6 October - Pilates
I headed to the gym for a GRC Pilates class at lunch. Another tough class from the Satanic Pilates Instructor. My core quickly reminded me that I haven’t been to a class in 2 weeks now….
No exercise this morning – but no sleep in either – as I drove to Rozelle so I could make a quick getaway from work in order to meet The Owl & get to Concord in time for my 6pm appointment with Saint Andrew (Owly had the appointment after mine!). I could really get used to leaving the office at 5pm! Afterwards I had dinner with Owly in Concord at the positively normal hour of 7pm (!) before dropping her home. Lovely to see you Owly!
Sunday 8 October - run + ride
After a crap nights sleep thanks to an unsettling SMS at about 11pm, I arrived at Centennial Park feeling tired just before 7am to meet Ellie to join her for the last 30mins of her run. It was CR-central this morning. As I was pulling up, I saw Blue Dog (undercover) comfortably gliding past. No sooner was I out of the car that I heard “Hi Jen” and there was an undercover Bristol FC (*waves*) a few cars down from me. We also bumped in Kit & Bernie G shortly after setting out on our run.
This was my longest run to date (30mins), in my new neutral shoes (sans orthotics) & if my loungeroom wasn’t crowded by packing boxes, I’d probably do a cartwheel. No injuries. Not even a niggle. I’m feeling great. Happy days :-)
Once we finished our run, we were joined by our personal slave from Clarence Street and it was onto our bikes for Ellie’s maiden voyage on her bewdiful new bike (complete with spokey dokes). My bike is now the proud owner of a lightening bolt spokey doke – thanks Ellie ;-) An easy 6.5kms later and it was time for breakfast. Let me tell ya – Ellie is a natural on the bike. In years to come, when she makes her IM debut, I’ll be able to say “I was there the day she first took her bike for a spin…” ;-) A lovely breakfast in Clovelly Road & a walk through Cheeky Monkey without spending any money (a rarity for me) rounded out a lovely morning.
MTD: 15.19kms
This week has been a good/consistent week of training for me –
3 x runs
2 x rides
2 x weights sessions
1 x pilates class
Phew. Can’t begin to describe how happy I am to be running without any sign of niggles.
The week ahead about the same workload I hope – but with a bit more packing than has been done this week !
Monday:
PM: weights
Tuesday:
AM: run
PM: massage
Wednesday:
AM: bike interval session
PM: GRC pilates
Thursday:
AM: run
Friday:
AM: GRC pilates
PM: Road trip to Fitzroy Falls with Ellie & Owly
Saturday
Run
Sunday
Rest
Friday 6 October - Pilates
I headed to the gym for a GRC Pilates class at lunch. Another tough class from the Satanic Pilates Instructor. My core quickly reminded me that I haven’t been to a class in 2 weeks now….
No exercise this morning – but no sleep in either – as I drove to Rozelle so I could make a quick getaway from work in order to meet The Owl & get to Concord in time for my 6pm appointment with Saint Andrew (Owly had the appointment after mine!). I could really get used to leaving the office at 5pm! Afterwards I had dinner with Owly in Concord at the positively normal hour of 7pm (!) before dropping her home. Lovely to see you Owly!
Sunday 8 October - run + ride
After a crap nights sleep thanks to an unsettling SMS at about 11pm, I arrived at Centennial Park feeling tired just before 7am to meet Ellie to join her for the last 30mins of her run. It was CR-central this morning. As I was pulling up, I saw Blue Dog (undercover) comfortably gliding past. No sooner was I out of the car that I heard “Hi Jen” and there was an undercover Bristol FC (*waves*) a few cars down from me. We also bumped in Kit & Bernie G shortly after setting out on our run.
This was my longest run to date (30mins), in my new neutral shoes (sans orthotics) & if my loungeroom wasn’t crowded by packing boxes, I’d probably do a cartwheel. No injuries. Not even a niggle. I’m feeling great. Happy days :-)
Once we finished our run, we were joined by our personal slave from Clarence Street and it was onto our bikes for Ellie’s maiden voyage on her bewdiful new bike (complete with spokey dokes). My bike is now the proud owner of a lightening bolt spokey doke – thanks Ellie ;-) An easy 6.5kms later and it was time for breakfast. Let me tell ya – Ellie is a natural on the bike. In years to come, when she makes her IM debut, I’ll be able to say “I was there the day she first took her bike for a spin…” ;-) A lovely breakfast in Clovelly Road & a walk through Cheeky Monkey without spending any money (a rarity for me) rounded out a lovely morning.
MTD: 15.19kms
This week has been a good/consistent week of training for me –
3 x runs
2 x rides
2 x weights sessions
1 x pilates class
Phew. Can’t begin to describe how happy I am to be running without any sign of niggles.
The week ahead about the same workload I hope – but with a bit more packing than has been done this week !
Monday:
PM: weights
Tuesday:
AM: run
PM: massage
Wednesday:
AM: bike interval session
PM: GRC pilates
Thursday:
AM: run
Friday:
AM: GRC pilates
PM: Road trip to Fitzroy Falls with Ellie & Owly
Saturday
Run
Sunday
Rest
Thursday, October 05, 2006
...a little more action...
My tib-posts have been a little unhappy the last few days - they are a bit uncomfortable when I walk but (get this) not when I run! About bloody time I had an injury I can run through ;-) But yes, I'm being very careful & the Tiger is being kept fully informed.
Another easy, flat, niggle-free run this morning for 25mins! Woohoo. Happy days. Despite last nights weights session I felt strong & was running comfortably at 6min/km pace. No sign of any other niggles or tightness as a result of ditching my stability shoes + orthortics. Finished with 4.16kms in 25:03mins (aver 6:01min/km). Woohoo.
MTD: 10.7kms
Another easy, flat, niggle-free run this morning for 25mins! Woohoo. Happy days. Despite last nights weights session I felt strong & was running comfortably at 6min/km pace. No sign of any other niggles or tightness as a result of ditching my stability shoes + orthortics. Finished with 4.16kms in 25:03mins (aver 6:01min/km). Woohoo.
MTD: 10.7kms
Wednesday, October 04, 2006
A little less conversation...
To answer a few questions first:
* despite seemingly adopting a new nickname over the weekend (jen_swells) - thanks TA! - while my 'sea change' is 6-9 months away it is in no way related to pregnancy (thank you Cirque). God forbid.
* yes Hilda, my holiday to Central America is still going ahead in April next year (I hope we can meet while I'm there) before the 'sea change' kicks off shortly afterwards ;-) And no more hints!!!
Today's resolutions:
* I must eat dinner earlier. Tonight it was 9.20pm. That's not good.
* I choose to ignore the voice in my head which suggests that I must or should run every second day or 3 or 4 times a week. I think that is a battle we all struggle with - the perception of what we should be doing & how our fitness will be adversely affected if we don't do it. Perhaps those are the times when it is most important to (truly) listen to your body.
* don't buy so much books. Packing sucks.
I had a good day today. Helped Ellie spend her money when she bought a very sexy bike. It's almost enough to make me want to take up tris. Almost, but not quite ;-) Reminds me that its about time I got mine dirty...
Headed to the gym tonight for another weights session - hopefully I didn't fry my legs as much as I did on Saturday:
* circuit of deadlifts, shoulder press & squats with a 15kg barbell x 3;
* superset of single leg press with foot externally rotated (to target VMO) and hamstring curls x 2; and
* circuit of bent over rows, bicep curls & chest press with a 15kg barbell x 3,
finished with 20mins of stretching. My forearms were fried by this stage so I couldn't contemplate doing any more upper body stuff. Still, it was a good, strong session.
* despite seemingly adopting a new nickname over the weekend (jen_swells) - thanks TA! - while my 'sea change' is 6-9 months away it is in no way related to pregnancy (thank you Cirque). God forbid.
* yes Hilda, my holiday to Central America is still going ahead in April next year (I hope we can meet while I'm there) before the 'sea change' kicks off shortly afterwards ;-) And no more hints!!!
Today's resolutions:
* I must eat dinner earlier. Tonight it was 9.20pm. That's not good.
* I choose to ignore the voice in my head which suggests that I must or should run every second day or 3 or 4 times a week. I think that is a battle we all struggle with - the perception of what we should be doing & how our fitness will be adversely affected if we don't do it. Perhaps those are the times when it is most important to (truly) listen to your body.
* don't buy so much books. Packing sucks.
I had a good day today. Helped Ellie spend her money when she bought a very sexy bike. It's almost enough to make me want to take up tris. Almost, but not quite ;-) Reminds me that its about time I got mine dirty...
Headed to the gym tonight for another weights session - hopefully I didn't fry my legs as much as I did on Saturday:
* circuit of deadlifts, shoulder press & squats with a 15kg barbell x 3;
* superset of single leg press with foot externally rotated (to target VMO) and hamstring curls x 2; and
* circuit of bent over rows, bicep curls & chest press with a 15kg barbell x 3,
finished with 20mins of stretching. My forearms were fried by this stage so I couldn't contemplate doing any more upper body stuff. Still, it was a good, strong session.
Tuesday, October 03, 2006
Feeling feisty
For the first time in a while I set out for my run in drizzle this morning. Mind you, I haven't been doing much running lately :-) It was lovely.
The plan was another easy 20mins run – Garmin Elektra has PMS today and so was in a bad mood but I finished with 3.34kms in 22:28mins (aver 6:44min/kms). My legs felt like they had concrete blocks attached to them but so far, still good. Happy days! You know it's been a tough couple of months when an easy, flat, 20mins, niggle-free run is worthy of comment!
MTD: 6.54kms, LOL
The plan was another easy 20mins run – Garmin Elektra has PMS today and so was in a bad mood but I finished with 3.34kms in 22:28mins (aver 6:44min/kms). My legs felt like they had concrete blocks attached to them but so far, still good. Happy days! You know it's been a tough couple of months when an easy, flat, 20mins, niggle-free run is worthy of comment!
MTD: 6.54kms, LOL
Monday, October 02, 2006
Sea change. The Preface.
This post could also be titled "touching up my (westie) roots".
I was going to leave it another week or so before posting about this but Owly has outed me ;-) I'm actually feeling a bit nervous about posting this - because it makes it seem real & not just an idea or plan - does that make sense?
I've just started packing up my house. I'll be moving back to my folks place at Penriff before the end of the month in order to save some money over the next few months before the big 'sea change' kicks off. I'm actually looking forward to heading home - I am blessed to have a wonderful & close relationship with my folks & love spending time with them - and failing that, I'll go & house sit at my brother's place ;-)
Combining work, training & sleep with an extra 2+ hours commute each day is going to be interesting. At the very least, I'll be able to get more reading - or sleeping - done on the train!
And there are other dangers - including the packet of Tim Tams in Mum's fridge that never runs out & the selection of desserts that my skinny Dad eats most nights. Not to mention the traditional Tuesday night baked dinner which I have missed out on every Tuesday night for the last 13 years! And every evening social invite in the city will have to be accompanied by an offer of accomodation (hint, hint). But I am looking forward to the change & its associated benefits – including getting out on my bike more often. Not only will I be at the foot of the Blue Mountains & its wonderful trails but the roads near my folks place are wide, open & quiet - so no more scary Military Road traffic for me! It's been 13 years since I lived out west but as an uncle has often said to me 'you can take the girl out of Penriff….' ;-)
Don Juan asked me on Saturday night when to expect the 'big' sea change announcement – don’t hold your breath – it’s still about 6 to 9 months away… A woman's gotta keep some secrets around here ;-)
I was going to leave it another week or so before posting about this but Owly has outed me ;-) I'm actually feeling a bit nervous about posting this - because it makes it seem real & not just an idea or plan - does that make sense?
I've just started packing up my house. I'll be moving back to my folks place at Penriff before the end of the month in order to save some money over the next few months before the big 'sea change' kicks off. I'm actually looking forward to heading home - I am blessed to have a wonderful & close relationship with my folks & love spending time with them - and failing that, I'll go & house sit at my brother's place ;-)
Combining work, training & sleep with an extra 2+ hours commute each day is going to be interesting. At the very least, I'll be able to get more reading - or sleeping - done on the train!
And there are other dangers - including the packet of Tim Tams in Mum's fridge that never runs out & the selection of desserts that my skinny Dad eats most nights. Not to mention the traditional Tuesday night baked dinner which I have missed out on every Tuesday night for the last 13 years! And every evening social invite in the city will have to be accompanied by an offer of accomodation (hint, hint). But I am looking forward to the change & its associated benefits – including getting out on my bike more often. Not only will I be at the foot of the Blue Mountains & its wonderful trails but the roads near my folks place are wide, open & quiet - so no more scary Military Road traffic for me! It's been 13 years since I lived out west but as an uncle has often said to me 'you can take the girl out of Penriff….' ;-)
Don Juan asked me on Saturday night when to expect the 'big' sea change announcement – don’t hold your breath – it’s still about 6 to 9 months away… A woman's gotta keep some secrets around here ;-)
...she can redeem her soul & fly....
Sunday 1 October – oh my aching head, legs, glutes et al
Comeback no. 239 started today with my first run in neutral shoes (as opposed to my usual stability shoes) & no orthotics. (Gronk, they are Brooks Glycerin)
Ok, I’ll admit it. I was very rusty when I woke up this morning after crawling into bed about 3.30am after Tesso & Owly’s birthday dinner on Saturday night. I think it was the effect of Go Girl & I drinking our bling - a lovely bottle of white which was our prize for winning the women's 2 person marathon relay at the Hunter Valley in August. Actually, it was probably glass or two of red that followed :-)
But after a couple of hours spent on the couch drinking loads of water, I set out for my "comeback" run. Thankfully it was only 20mins – I’m not sure whether I would have made it out the door if it was any longer – not to mention the fact that my quads & glutes were absolutely trashed after Saturday's weights session. I’m sure my 81yo grandmother is doing a better shuffle than I am at the moment!
Finished with 3.2kms in 20:01 (aver. 6:15min/kms). So far, so good.
Monday 2 October - it's all about the bike...
My legs are still trashed after Saturday’s weight session so it’s no surprise that my ride this morning was an absolute grind. Got to Centennial Park just before 7am for 80mins on the bike before heading over to the Bay to meet Ellie, Owly & Chonky at 9.30am for breakfast. Finished with 26.33kms in 1:15:42 (aver 20.9kms/hr). Bloody slow but I couldn't have pushed it any faster or harder today.
Last week was pretty light on the exercise - 1 x ride; 1 x weights session; 1 x run. But this week will be bigger:
Tuesday
AM: run 25mins
PM: massage
Wednesday
AM: swim
Thursday
AM: run 25mins
PM: Saint Andrew
Friday
AM: bike interval session
PM: pilates
Saturday
AM: run 30mins
Sunday
Off to do a cycling skills class
MTD: 3.2kms, LOL !!
Comeback no. 239 started today with my first run in neutral shoes (as opposed to my usual stability shoes) & no orthotics. (Gronk, they are Brooks Glycerin)
Ok, I’ll admit it. I was very rusty when I woke up this morning after crawling into bed about 3.30am after Tesso & Owly’s birthday dinner on Saturday night. I think it was the effect of Go Girl & I drinking our bling - a lovely bottle of white which was our prize for winning the women's 2 person marathon relay at the Hunter Valley in August. Actually, it was probably glass or two of red that followed :-)
But after a couple of hours spent on the couch drinking loads of water, I set out for my "comeback" run. Thankfully it was only 20mins – I’m not sure whether I would have made it out the door if it was any longer – not to mention the fact that my quads & glutes were absolutely trashed after Saturday's weights session. I’m sure my 81yo grandmother is doing a better shuffle than I am at the moment!
Finished with 3.2kms in 20:01 (aver. 6:15min/kms). So far, so good.
Monday 2 October - it's all about the bike...
My legs are still trashed after Saturday’s weight session so it’s no surprise that my ride this morning was an absolute grind. Got to Centennial Park just before 7am for 80mins on the bike before heading over to the Bay to meet Ellie, Owly & Chonky at 9.30am for breakfast. Finished with 26.33kms in 1:15:42 (aver 20.9kms/hr). Bloody slow but I couldn't have pushed it any faster or harder today.
Last week was pretty light on the exercise - 1 x ride; 1 x weights session; 1 x run. But this week will be bigger:
Tuesday
AM: run 25mins
PM: massage
Wednesday
AM: swim
Thursday
AM: run 25mins
PM: Saint Andrew
Friday
AM: bike interval session
PM: pilates
Saturday
AM: run 30mins
Sunday
Off to do a cycling skills class
MTD: 3.2kms, LOL !!
Saturday, September 30, 2006
But as long as a (wo)man has the strength to dream...
No more fugly shoes for me - check these babies out:
Headed to the gym today for one of my toughest solo weight sessions ever. But I must have been in the zone - I suddenly looked at the clock & realised that 1 1/2 had passed!
* circuit of deadlifts, shoulder press & squats with a 15kg barbell x 3;
* circuit of bent over rows, bicep curls & chest press with a 15kg barbell x 3;
* superset of single leg press with foot externally rotated (to target VMO) and hamstring curls x 3
* circuit of reverse flies, push ups, side leg lifts, external rotator cuff thingys & something Satan calls a plank with single leg lifts x 3,
finishing with 30mins of stretching.
Phew. That was a good session - I felt strong & certainly out of the malaise that I've been feeling lately. Looking forward to finishing off the day with a just a bit (ok, lots) of dancing tonight at Owly & Tesso's birthday party ;-)
Total mileage for September is 59.67kms. Pretty consistent actually given I haven't run for over a week now. Next month will be low as I'm cutting the distances right back to get used to running in neutral shoes (as opposed to stability shoes + orthotics). Stage 1 of my sea change is also going to kick off (more like the preface to it) so it will be interesting month to say the least.
Edit: today's weight session combined with 30mins walk to the restaurant & 3 hours of dancing should have worked off the second piece of birthday cake surely.... ;-)
Headed to the gym today for one of my toughest solo weight sessions ever. But I must have been in the zone - I suddenly looked at the clock & realised that 1 1/2 had passed!
* circuit of deadlifts, shoulder press & squats with a 15kg barbell x 3;
* circuit of bent over rows, bicep curls & chest press with a 15kg barbell x 3;
* superset of single leg press with foot externally rotated (to target VMO) and hamstring curls x 3
* circuit of reverse flies, push ups, side leg lifts, external rotator cuff thingys & something Satan calls a plank with single leg lifts x 3,
finishing with 30mins of stretching.
Phew. That was a good session - I felt strong & certainly out of the malaise that I've been feeling lately. Looking forward to finishing off the day with a just a bit (ok, lots) of dancing tonight at Owly & Tesso's birthday party ;-)
Total mileage for September is 59.67kms. Pretty consistent actually given I haven't run for over a week now. Next month will be low as I'm cutting the distances right back to get used to running in neutral shoes (as opposed to stability shoes + orthotics). Stage 1 of my sea change is also going to kick off (more like the preface to it) so it will be interesting month to say the least.
Edit: today's weight session combined with 30mins walk to the restaurant & 3 hours of dancing should have worked off the second piece of birthday cake surely.... ;-)
Friday, September 29, 2006
Life goes on...
Portrunr: unfortunately no Sydney to the Gong ride for me this year due to family commitments.
Another easy/recovery (read: lazy) week
Wednesday 27 Sept - weights with Satan
Probably my worst ever session with Satan. I joked with her that I had been the victim of bodysnatching because I didn't recognise the weakling that had been left behind. Everything felt like an effort. Not saying that push-ups (on my toes) are a walk in the park but I really stuggled tonight which is very unusual for me - a circuit of
* lunges with single arm shoulder press with 5kg or 6kg dumbbell (opposite arm to front leg);
* push-ups;
* a core exercise - god knows what its called but basically starting on all fours but with the tops of your feet resting on the ball then rolling on into push-up position with straight legs before coming back down;
* adductor exercise using the swiss ball,
repeated 3 times. Crap session.
Thursday 28 Sept - back on the bike
I woke up feeling much better than I have for the last few days. I took it pretty easy after the last week or so but I felt really good throughout:
5min warm up
5 x 4mins hard/2min recovery
5mins cool down
Total: 40mins
I had 1/2 a protein bar & bottle of water on the way home last night after my session with Satan which seems to have made a difference.
Feeling very flat tonight (Friday) after an emotional afternoon. I've been on such an emotional rollercoaster in recent weeks. But tomorrow morning its time to pull my finger out after a lazy 2 weeks & get back into my training again...
Another easy/recovery (read: lazy) week
Wednesday 27 Sept - weights with Satan
Probably my worst ever session with Satan. I joked with her that I had been the victim of bodysnatching because I didn't recognise the weakling that had been left behind. Everything felt like an effort. Not saying that push-ups (on my toes) are a walk in the park but I really stuggled tonight which is very unusual for me - a circuit of
* lunges with single arm shoulder press with 5kg or 6kg dumbbell (opposite arm to front leg);
* push-ups;
* a core exercise - god knows what its called but basically starting on all fours but with the tops of your feet resting on the ball then rolling on into push-up position with straight legs before coming back down;
* adductor exercise using the swiss ball,
repeated 3 times. Crap session.
Thursday 28 Sept - back on the bike
I woke up feeling much better than I have for the last few days. I took it pretty easy after the last week or so but I felt really good throughout:
5min warm up
5 x 4mins hard/2min recovery
5mins cool down
Total: 40mins
I had 1/2 a protein bar & bottle of water on the way home last night after my session with Satan which seems to have made a difference.
Feeling very flat tonight (Friday) after an emotional afternoon. I've been on such an emotional rollercoaster in recent weeks. But tomorrow morning its time to pull my finger out after a lazy 2 weeks & get back into my training again...
Wednesday, September 27, 2006
A new approach
Thanks everyone for your advice & support. I really appreciate - and Dave is right; there are other things going on in my life right now...
Whatever you can do or dream you can do, begin it. Boldness has genius, power and magic in it. Begin it now - Johann Wolfgang von Goethe
Owly reminded me of this quote at lunch the other day. It seems particularly relevant for me, in a number of respects, right now.
First of all, my last blog post didn't really reflect my mental state at the time I wrote it. The night before I made a final decision about my 'sea change' and had started telling my nearest & dearest on Friday. This is an exciting, albeit scary, time for me so it was only in respect of my running that I was feeling 'blahish'. As for the exact nature of my 'sea change', it's a secret for the time being but stay tuned - all will be revealed when the time is nigh...
I’ve done no exercise over the last few days thanks to a combination of malaise, general tiredness despite getting loads of sleep & a bit of a sore throat.
As for my running & my problematic lower legs, after an appointment on Monday I have a few approach. I won't bore you all with the details but it involves new shoes, (another) strengthening exercise and (interestingly) less running on grass & more on harder surfaces. This ‘new approach' will take (more) patience & persistence as I need to reduce my mileage a bit (again) and s-l-o-w-l-y build up while my body grows stronger & makes the necessary adjustments. For this reason, I’ve deleted my ‘race calender’ from my blog. I have a few events in mind which I may or may not still do. But that’s ok – I’m feeling excited & hopeful that we are now on the right track so that by the time the new year arrives, I'll be flying. Finally.
Thanks ET - I owe you a beer - or red Gatorade ;-)
Whatever you can do or dream you can do, begin it. Boldness has genius, power and magic in it. Begin it now - Johann Wolfgang von Goethe
Owly reminded me of this quote at lunch the other day. It seems particularly relevant for me, in a number of respects, right now.
First of all, my last blog post didn't really reflect my mental state at the time I wrote it. The night before I made a final decision about my 'sea change' and had started telling my nearest & dearest on Friday. This is an exciting, albeit scary, time for me so it was only in respect of my running that I was feeling 'blahish'. As for the exact nature of my 'sea change', it's a secret for the time being but stay tuned - all will be revealed when the time is nigh...
I’ve done no exercise over the last few days thanks to a combination of malaise, general tiredness despite getting loads of sleep & a bit of a sore throat.
As for my running & my problematic lower legs, after an appointment on Monday I have a few approach. I won't bore you all with the details but it involves new shoes, (another) strengthening exercise and (interestingly) less running on grass & more on harder surfaces. This ‘new approach' will take (more) patience & persistence as I need to reduce my mileage a bit (again) and s-l-o-w-l-y build up while my body grows stronger & makes the necessary adjustments. For this reason, I’ve deleted my ‘race calender’ from my blog. I have a few events in mind which I may or may not still do. But that’s ok – I’m feeling excited & hopeful that we are now on the right track so that by the time the new year arrives, I'll be flying. Finally.
Thanks ET - I owe you a beer - or red Gatorade ;-)
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