One of those days from the moment I woke up this morning. I even had a Plan A (go to Edgecliffe and buy new running shoes) and a Plan B (go to the gym & do my ITB stretches) at lunch and I didn't manage to accomplish either :-( On the upside, my ITB (and legs generally) are feeling good after the weekend :-)
Activity: Pilates
Time: 6.15pm
Duration: 45mins
A tough class but I felt much more relaxed (not to mention flexible) afterwards.
Still haven't managed to take my Polar out of its box yet :-(
Off to the Bay in the morning for my 40mins run w/ 15min @ 5km pace. Given that pacing is not yet one of my strengths, it's going to be interesting...
Monday, October 31, 2005
HM minus 5 weeks...
Sunday 30 October - CR girls take over Centennial Park/a date with a Jedi master
Activity: run with Lulu and The Owl at Centennial Park
Time: 7am
Duration: 60mins
Mood/energy: pretty good
ITB report: tape rocks.
Today's run has given me a real confidence boost ahead of the CC Half.
Up early in the dark (thanks to daylight savings & the rain) to pick The Owl up from the city just after 6.30am and then headed to Centennial Park to meet Lulu at 7am at Centennial Cafe for an easy 60min run. Weather conditions today ranged from drizzle to heavy rain but I lurve running in those conditions, particularly around the Park.
After the first lap, I had to stop for emergency first aid on the lovely blister on the arch of my left foot that has formed thanks to my newly adjusted orthotics. Just as I was doing a patch-up job on my foot, Queen Bee pulled up just beside us. After a quick chat, we were off again. After her recent illness The Owl dropped off the pace a bit and left me to chase Lulu around the Park. Lulu's SWEATing is certainly paying off - I had to chase her around the Park as we churned out quite a few sub-6min/kms including a couple around 5.30min/km (which is a bit faster than my race pace for the Half!). Apart from the blister I felt really comfortable through out most of the run and feel more confident about the Half now - thanks Lulu! It was also the first time I have run on consecutive days and my body has pulled up well - my ITB/hip/glute are feeling good today. Happy gal!
Once we had finished and after a quick stretch, we headed off to a nearby cafe for breakfast. The Owl & I then headed to her place for a tea and a shower before heading over to Petersham to pick up Obi-Wan (**waves!). Obi & I have been exchanging emails now for about a year so it was lovely to finally meet him. The 3 of us headed over to Norton Street for breakfast no.2 for the Owl & I and lunch for Obi and a quick chat before we dropped him home. Obi also delivered to me my new toy - a Polar S625x!!!! Yippee!!
Summary: 60mins - 10kms
This week has included more rest days than I had originally anticipated but given it was a recovery week, it was a perfect time for it:
Runs - 3
Satan - 2
Pilates - 2
Swims - 0
Ice cream - too much!
The week ahead - edited: another busy week at work:
Monday - pilates + upper body weights (PM)
Tuesday - run (40mins run w/ 15mins @ 5km race pace)
Wednesday - Satan + pilates (PM)
Thursday - run (5x4min; 2min SR) + Satan
Friday - swim
Saturday - run (40mins)
Sunday - run (1hr 40mins)
Activity: run with Lulu and The Owl at Centennial Park
Time: 7am
Duration: 60mins
Mood/energy: pretty good
ITB report: tape rocks.
Today's run has given me a real confidence boost ahead of the CC Half.
Up early in the dark (thanks to daylight savings & the rain) to pick The Owl up from the city just after 6.30am and then headed to Centennial Park to meet Lulu at 7am at Centennial Cafe for an easy 60min run. Weather conditions today ranged from drizzle to heavy rain but I lurve running in those conditions, particularly around the Park.
After the first lap, I had to stop for emergency first aid on the lovely blister on the arch of my left foot that has formed thanks to my newly adjusted orthotics. Just as I was doing a patch-up job on my foot, Queen Bee pulled up just beside us. After a quick chat, we were off again. After her recent illness The Owl dropped off the pace a bit and left me to chase Lulu around the Park. Lulu's SWEATing is certainly paying off - I had to chase her around the Park as we churned out quite a few sub-6min/kms including a couple around 5.30min/km (which is a bit faster than my race pace for the Half!). Apart from the blister I felt really comfortable through out most of the run and feel more confident about the Half now - thanks Lulu! It was also the first time I have run on consecutive days and my body has pulled up well - my ITB/hip/glute are feeling good today. Happy gal!
Once we had finished and after a quick stretch, we headed off to a nearby cafe for breakfast. The Owl & I then headed to her place for a tea and a shower before heading over to Petersham to pick up Obi-Wan (**waves!). Obi & I have been exchanging emails now for about a year so it was lovely to finally meet him. The 3 of us headed over to Norton Street for breakfast no.2 for the Owl & I and lunch for Obi and a quick chat before we dropped him home. Obi also delivered to me my new toy - a Polar S625x!!!! Yippee!!
Summary: 60mins - 10kms
This week has included more rest days than I had originally anticipated but given it was a recovery week, it was a perfect time for it:
Runs - 3
Satan - 2
Pilates - 2
Swims - 0
Ice cream - too much!
The week ahead - edited: another busy week at work:
Monday - pilates + upper body weights (PM)
Tuesday - run (40mins run w/ 15mins @ 5km race pace)
Wednesday - Satan + pilates (PM)
Thursday - run (5x4min; 2min SR) + Satan
Friday - swim
Saturday - run (40mins)
Sunday - run (1hr 40mins)
Saturday, October 29, 2005
Back to back part 1
Ok, you can all relax. The great ice cream binge of 2005 is now over (thankfully!).
Activity: run
Time: 8am
Duration: 40mins
Mood/energy: pretty high (fueled by the ice cream no doubt)
ITB report: tape is good.
The program today called for a 40min "very easy" run. I had thought about heading over to the Bay for this run but I decided that was just too hard so I crawled out of bed and hit my usual flat yet v. boring route near home. One of my earphones started crackling after about 15mins which was rather annoying. My first run in my adjusted orthotics and except for a small 'hot spot' on the arch of my left foot, they felt very good.
Activity: weights with Satan
Time: 12.30pm
Duration: 30mins
Off to the gym at lunch to see Satan (as I didn't have time to see her on Thursday). Another (largely) upper body circuit consisting of:
* leg extensions
* assisted chin-ups
* single arm reverse flyes w/ alternate leg
* floor bridge pullovers
* straight arm prone hold,
repeated twice with pec & back stretches to finish. I felt really strong today, particularly on the assisted chin-ups. Good session
More stretches and ice for my TFL and ITB tonight. Looking forward to my run with Lulu and The Owl in Centennial Park tomorrow morning - which will also be the first time I've run on consecutive days. Fingers crossed.
Activity: run
Time: 8am
Duration: 40mins
Mood/energy: pretty high (fueled by the ice cream no doubt)
ITB report: tape is good.
The program today called for a 40min "very easy" run. I had thought about heading over to the Bay for this run but I decided that was just too hard so I crawled out of bed and hit my usual flat yet v. boring route near home. One of my earphones started crackling after about 15mins which was rather annoying. My first run in my adjusted orthotics and except for a small 'hot spot' on the arch of my left foot, they felt very good.
Activity: weights with Satan
Time: 12.30pm
Duration: 30mins
Off to the gym at lunch to see Satan (as I didn't have time to see her on Thursday). Another (largely) upper body circuit consisting of:
* leg extensions
* assisted chin-ups
* single arm reverse flyes w/ alternate leg
* floor bridge pullovers
* straight arm prone hold,
repeated twice with pec & back stretches to finish. I felt really strong today, particularly on the assisted chin-ups. Good session
More stretches and ice for my TFL and ITB tonight. Looking forward to my run with Lulu and The Owl in Centennial Park tomorrow morning - which will also be the first time I've run on consecutive days. Fingers crossed.
Friday, October 28, 2005
Tim Tam ice cream...
Sheer bliss.
Today became an unplanned rest day when I arrived at the pool at 6.30pm tonight to discover it was closed. Grrrr. I was really looking forward to a swim tonight. So I walked home and did what any sensible girl would do in the circumstances - curled up on the couch, picked up my autobio on Shelly Taylor-Smith which I bought yesterday and a bowl of ice cream!
No cardio exercise since Tuesday, combined with lots of Tim Tam ice cream, has me feeling like (a) a hefalump and (b) a wound up rubber band ready to snap. Bring on the weekend - but first, more ice cream :-)
Today became an unplanned rest day when I arrived at the pool at 6.30pm tonight to discover it was closed. Grrrr. I was really looking forward to a swim tonight. So I walked home and did what any sensible girl would do in the circumstances - curled up on the couch, picked up my autobio on Shelly Taylor-Smith which I bought yesterday and a bowl of ice cream!
No cardio exercise since Tuesday, combined with lots of Tim Tam ice cream, has me feeling like (a) a hefalump and (b) a wound up rubber band ready to snap. Bring on the weekend - but first, more ice cream :-)
Thursday, October 27, 2005
A marathon queen...
Thanks to a breakfast function at Parramatta (had to be there at 7.15am, OMG!), dinner with a girlfriend tonight & my orthotics being adjusted, at about 3pm today I decided to make today a rest day. It was all too hard.
My glute hasn't responded particularly well to yesterday's phyio's treatment - ie it is still v. tight. Given that I have to get used to my new orthotics over the next few days, the plan is:
Friday: swim
Saturday: run (40mins very easy) + Satan
Sunday: run (60mins) around Centennial Park with Lulu and Owl (my first time running on consecutive days), followed by brunch with the Owl and a certain Jedi master who I am very much looking forward to meeting :-)
The speaker at the function this morning was Shelly Taylor-Smith who, I discovered this morning, is the only woman ever to hold both the mens and womens world records in an event. Incredible :-) It was a fantastic presentation and (for me) very timely. I need some time to get my thoughts together but what I took away from it was this: if you focus on what you want, you will create it. Focus on what you don't want, and you will create it. I must confess that my thoughts around the Half have, more often than not, been focused on what I don't want. Not anymore :-)
My glute hasn't responded particularly well to yesterday's phyio's treatment - ie it is still v. tight. Given that I have to get used to my new orthotics over the next few days, the plan is:
Friday: swim
Saturday: run (40mins very easy) + Satan
Sunday: run (60mins) around Centennial Park with Lulu and Owl (my first time running on consecutive days), followed by brunch with the Owl and a certain Jedi master who I am very much looking forward to meeting :-)
The speaker at the function this morning was Shelly Taylor-Smith who, I discovered this morning, is the only woman ever to hold both the mens and womens world records in an event. Incredible :-) It was a fantastic presentation and (for me) very timely. I need some time to get my thoughts together but what I took away from it was this: if you focus on what you want, you will create it. Focus on what you don't want, and you will create it. I must confess that my thoughts around the Half have, more often than not, been focused on what I don't want. Not anymore :-)
Wednesday, October 26, 2005
I light up when you call my name...
Spent an hour with my physio this morning having my glute & ITB pummelled. I wasn't due to see her again until Friday but my glute/hip has been feeling very tight over the last few days and hasn't been responding to stretching or ice :-( Hopefully my (adjusted) orthotics will be ready for me to pick up tomorrow. Fingers crossed.
Activity: Pilates
Time: 5.10pm
Duration: 45mins
Another great/tough class. Focused on abs and hamstring & glute strength and length. Exactly what I need right now.
More ITB/glute stretches & ice tonight followed by an early night.
Activity: Pilates
Time: 5.10pm
Duration: 45mins
Another great/tough class. Focused on abs and hamstring & glute strength and length. Exactly what I need right now.
More ITB/glute stretches & ice tonight followed by an early night.
Tuesday, October 25, 2005
My friend DOMS
I have a serious date with my friend DOMS today. My shoulders, chest & tris are sore thanks to Satan, while my back & abs/core are sore thanks to Pilates last night. For once, the only part of me that isn't sore are my legs :-)
Activity: run
Time: 6am
Place: the Bay
Duration: 40mins
Mood/energy: pretty good.
ITB report: tape rocks.
An easy/recovery 40min run was on the program for today. Unfortunately I am bored to tears with the only flat piece of land near home so I made the decision to get up a bit earlier this morning (the alarm went off at 5am, OMG) to drive to Drummoyne to run a lap of the Bay. The first time that I've run the Bay on a weekday. I parked near the Drummoyne Rowers just before 6am and set out to run a lap of the Bay in a clockwise direction. A beautiful morning; relatively still despite the winds that seem to howl through the house during the course of the night. By 6.30am however it was getting very warm and humid - bring on daylight savings!
Now it was supposed to be an easy/recovery run but towards the end of the run I picked up the pace a bit in an effort to get back to the car within my allotted 40mins. I know, I know, it was supposed to be an easy/recovery run but when you've suddenly found that you have a second gear ('slow' as opposed to 'very slow') it's exciting and difficult to hold back ;-) Mind you, my "slow" gear isn't much faster than my "very slow" gear so I really wasn't pushing it that much ;-) I will certainly ease back during my run on Thursday, I promise. Once I got back to the car, walked up the Rowers for a drink and got back to my car for a stretch, the delightful Professor arrived on his run and stopped for a chat (*waves). Soon I was in the car and heading home for a quick stretch, to attack my ITB with the rolling pin and shower before heading to work. More stretches and ice tonight on the ITB. It is however much happier today than it was yesterday.
A lovely way to start the day; I'll definitely make a weekday pilgrimage to the Bay part of my routine from now on (but Professor, no Lilyfield St reps for me just yet...)
Summary: 40mins - 7kms.
Activity: run
Time: 6am
Place: the Bay
Duration: 40mins
Mood/energy: pretty good.
ITB report: tape rocks.
An easy/recovery 40min run was on the program for today. Unfortunately I am bored to tears with the only flat piece of land near home so I made the decision to get up a bit earlier this morning (the alarm went off at 5am, OMG) to drive to Drummoyne to run a lap of the Bay. The first time that I've run the Bay on a weekday. I parked near the Drummoyne Rowers just before 6am and set out to run a lap of the Bay in a clockwise direction. A beautiful morning; relatively still despite the winds that seem to howl through the house during the course of the night. By 6.30am however it was getting very warm and humid - bring on daylight savings!
Now it was supposed to be an easy/recovery run but towards the end of the run I picked up the pace a bit in an effort to get back to the car within my allotted 40mins. I know, I know, it was supposed to be an easy/recovery run but when you've suddenly found that you have a second gear ('slow' as opposed to 'very slow') it's exciting and difficult to hold back ;-) Mind you, my "slow" gear isn't much faster than my "very slow" gear so I really wasn't pushing it that much ;-) I will certainly ease back during my run on Thursday, I promise. Once I got back to the car, walked up the Rowers for a drink and got back to my car for a stretch, the delightful Professor arrived on his run and stopped for a chat (*waves). Soon I was in the car and heading home for a quick stretch, to attack my ITB with the rolling pin and shower before heading to work. More stretches and ice tonight on the ITB. It is however much happier today than it was yesterday.
A lovely way to start the day; I'll definitely make a weekday pilgrimage to the Bay part of my routine from now on (but Professor, no Lilyfield St reps for me just yet...)
Summary: 40mins - 7kms.
Monday, October 24, 2005
English rose complexion vs Aussie sun...
Even at 9.30am in the morning, the sun (of course) is the winner. Unfortunately I managed to get really burnt yesterday during my run on my shoulders and back, even though I had finished and was out of the sun by 9.30am!! Damn ‘english rose’ complexion as my grandmother describes it. I’m normally very careful when it comes to the sun – so much so that Mr Jen_runs tells me that he has never seen me so burnt! Suffice to say the lesson has been learned and unless I’m running at night, the sunscreen will be on.
Apart from my ITB, I’ve pulled up very well after yesterdays run. No soreness or even fatigue in my legs at all. My ITB wasn’t particularly happy yesterday afternoon or this morning so needless to say, the icing and stretching regime continues.
Activity: weights with Satan
Time: 12pm
Mood/energy: pretty high apart from the sick feeling in the pit of my stomach when I think about the work sitting on my desk :-(
Another upper body session and a really tough one at that. My arms are still shaking 3 hours later. A circuit of:
* the lowering phase of full push-ups (ie on toes) – the closest I’ve come to "men’s pushups" since I damaged my shoulder last year, woohoo!
* straight arm lat pulldowns
* dumbell shoulder press whilst standing on a disk
* core/ab work,
repeated 3 times followed by glute & pec stretching with Satan and 15mins of ITB, glute & calf stretching.
Given all of these moves also work my core/abs, tonight’s pilates class (assuming I escape from the office ) will be interesting ;-)
Edit:
Activity: Pilates
Time: 6.15pm
Duration: 45 mins
Oh boy, I needed that. I always walk out of a pilates class feeling strong, lean, supple, graceful, like I could conquer the world. Sensational :-)
Tomorrow – an easy lap of the Bay (5.30am)
Apart from my ITB, I’ve pulled up very well after yesterdays run. No soreness or even fatigue in my legs at all. My ITB wasn’t particularly happy yesterday afternoon or this morning so needless to say, the icing and stretching regime continues.
Activity: weights with Satan
Time: 12pm
Mood/energy: pretty high apart from the sick feeling in the pit of my stomach when I think about the work sitting on my desk :-(
Another upper body session and a really tough one at that. My arms are still shaking 3 hours later. A circuit of:
* the lowering phase of full push-ups (ie on toes) – the closest I’ve come to "men’s pushups" since I damaged my shoulder last year, woohoo!
* straight arm lat pulldowns
* dumbell shoulder press whilst standing on a disk
* core/ab work,
repeated 3 times followed by glute & pec stretching with Satan and 15mins of ITB, glute & calf stretching.
Given all of these moves also work my core/abs, tonight’s pilates class (assuming I escape from the office ) will be interesting ;-)
Edit:
Activity: Pilates
Time: 6.15pm
Duration: 45 mins
Oh boy, I needed that. I always walk out of a pilates class feeling strong, lean, supple, graceful, like I could conquer the world. Sensational :-)
Tomorrow – an easy lap of the Bay (5.30am)
Sunday, October 23, 2005
HM minus 6 weeks
Sunday 23 October - my longest and toughest run so far...
Had a terrible nights sleep. Had my first Half marathon dream so far and it was really, really strange - I was running a Half in Lebanon (no idea why Lebanon) with a chest injury (I'd been stabbed or somethin'), I couldn't find my shoes and my parents had flown over to watch me. Yikes. I told you it was really strange. I woke up feeling very stressed & unrested.
After some toast and honey, I jumped in the car and headed to meet the Owl at King George Park at 7.30am for a lap (or two) of the Bay. We set out from King George Park and headed towards the canal. It was really warm already. After a lap of the canal, the Owl wasn't feeling very well so we headed back to our cars at King George Park. The Owl left, I collected my iPod and then set out for a lap of the Bay (including the canal) by myself. Probably my toughest run physically and mentally. I picked up the pace a bit after leaving the Owl and paid for it. I was reduced to a shuffle that Cliff Young would have been proud of during the last 20mins but at least I kept moving forward.
Summary: 90mins; 15kms!!! Woohoo
My ITB was good. A bit sore after I had driven home again but nothing that a bit of ice and rolling pin action won't fix. I do have some nasty bruising & blisters on 2 of my toes; very unattractive.
I was so stuffed when I finished the run, my first thought was "how on earth am I going to be able to run another 6kms during the Half". But then I decided not to think about that and instead to celebrate the fact that I had just run 15kms and it was on the back of my toughest training week ever. With an easy week leading into the Half, I will fly :-)
I finish reading Pat Farmer's book yesterday. Incredible. "...nothing is impossible if [you] have a dream - if [you] set [your] heart, mind and soul to making it come true and prepare to put one foot in front of the other."
This week - as I mentioned, probably my toughest training week ever. No wonder I'm tired right now and ready for a nana nap:
Satan - 2
Runs - 3
Swims - 2
Pilates - 1
Massage - 1
The week ahead is (thankfully) a recovery week...
Monday: AM: walk to work (1hr), PM: Satan + pilates
Tuesday: 40mins run (another lap of the Bay)
Wednesday: rest
Thursday: 40mins run
Friday: spin class OR swim (depending on ITB)
Saturday: Satan + 20mins run
Sunday: 50mins long run
Had a terrible nights sleep. Had my first Half marathon dream so far and it was really, really strange - I was running a Half in Lebanon (no idea why Lebanon) with a chest injury (I'd been stabbed or somethin'), I couldn't find my shoes and my parents had flown over to watch me. Yikes. I told you it was really strange. I woke up feeling very stressed & unrested.
After some toast and honey, I jumped in the car and headed to meet the Owl at King George Park at 7.30am for a lap (or two) of the Bay. We set out from King George Park and headed towards the canal. It was really warm already. After a lap of the canal, the Owl wasn't feeling very well so we headed back to our cars at King George Park. The Owl left, I collected my iPod and then set out for a lap of the Bay (including the canal) by myself. Probably my toughest run physically and mentally. I picked up the pace a bit after leaving the Owl and paid for it. I was reduced to a shuffle that Cliff Young would have been proud of during the last 20mins but at least I kept moving forward.
Summary: 90mins; 15kms!!! Woohoo
My ITB was good. A bit sore after I had driven home again but nothing that a bit of ice and rolling pin action won't fix. I do have some nasty bruising & blisters on 2 of my toes; very unattractive.
I was so stuffed when I finished the run, my first thought was "how on earth am I going to be able to run another 6kms during the Half". But then I decided not to think about that and instead to celebrate the fact that I had just run 15kms and it was on the back of my toughest training week ever. With an easy week leading into the Half, I will fly :-)
I finish reading Pat Farmer's book yesterday. Incredible. "...nothing is impossible if [you] have a dream - if [you] set [your] heart, mind and soul to making it come true and prepare to put one foot in front of the other."
This week - as I mentioned, probably my toughest training week ever. No wonder I'm tired right now and ready for a nana nap:
Satan - 2
Runs - 3
Swims - 2
Pilates - 1
Massage - 1
The week ahead is (thankfully) a recovery week...
Monday: AM: walk to work (1hr), PM: Satan + pilates
Tuesday: 40mins run (another lap of the Bay)
Wednesday: rest
Thursday: 40mins run
Friday: spin class OR swim (depending on ITB)
Saturday: Satan + 20mins run
Sunday: 50mins long run
Saturday, October 22, 2005
A hot date...
I woke up this morning 2 hours before my alarm and couldn't go back to sleep, despite feeling physically and mentally exhausted :-( Not sure why. Eventually dragged my butt out of bed feeling less than human and after some food and coffee, I felt almost human again. Strange given that I had an early - and quiet - night last night... Maybe I haven't had enough chocolate and red win therapy lately ;-)
Activity: weights with Satan
Time: 10am
Duration: 30mins
Mood/energy: almost human again
Another largely upper body circuit with a few lower body exercises thrown in for good measure:
* leg extension
* assisted chin-ups
* single arm reverse flyes
* squats involving a medicine ball and my adductors
* floor bridge pullover
* straight arm prone hold,
repeated twice. Surprisingly I didn't feel very tired after last night's swim - well, that was until I did the assisted chin-ups - yikes; I really noticed it...oh well, my shoulders can only get stronger I suppose. Followed by 25mins of stretches.
After the gym I headed to the office for an hour or so before heading down to Clovelly for lunch with Lulu, Kit, The Owl & her friend Mandy for a couple of hours of chatting, gossiping and laughing whilst overlooking the beautiful Clovelly Bay. A very lovely way to spend a gorgeous Saturday afternoon.
90mins and 2 laps of the Bay on the cards for tomorrow morning with the Owl.
Activity: weights with Satan
Time: 10am
Duration: 30mins
Mood/energy: almost human again
Another largely upper body circuit with a few lower body exercises thrown in for good measure:
* leg extension
* assisted chin-ups
* single arm reverse flyes
* squats involving a medicine ball and my adductors
* floor bridge pullover
* straight arm prone hold,
repeated twice. Surprisingly I didn't feel very tired after last night's swim - well, that was until I did the assisted chin-ups - yikes; I really noticed it...oh well, my shoulders can only get stronger I suppose. Followed by 25mins of stretches.
After the gym I headed to the office for an hour or so before heading down to Clovelly for lunch with Lulu, Kit, The Owl & her friend Mandy for a couple of hours of chatting, gossiping and laughing whilst overlooking the beautiful Clovelly Bay. A very lovely way to spend a gorgeous Saturday afternoon.
90mins and 2 laps of the Bay on the cards for tomorrow morning with the Owl.
Friday, October 21, 2005
Thank you :-)
Finally a much needed sleep-in this morning (funny how 6.30am is now considered a sleep-in) followed by 30mins of stretches.
Went to gym at lunch for my VMO/glute exercises (3 exercises; 3 sets; 20 reps) and glute/ITB stretches. After getting back to the office from the gym, I posted this comment on the CC Half thread late this afternoon:
"Here goes...
I'm in. The Half. My first"
Bring it on!
Activity: swim (1400m)
Time: 7pm
Duration: 35mins
Program: 300m warm-up; 5 x 50m L2.5 w 15sec recovery; 10 x 50m sprints (25m hard/25m easy) w 15sec recovery; 200m L2; 150m cool down
Thanks to CJ for the program. An enjoyable yet tough session - made even tougher by the DOMS in my shoulders, arms & back after my weights session with Satan on Wednesday. Feeling really stuffed now. It will be interesting to see how I back up during my weights session with Satan tomorrow. Now to sleep :-)
Went to gym at lunch for my VMO/glute exercises (3 exercises; 3 sets; 20 reps) and glute/ITB stretches. After getting back to the office from the gym, I posted this comment on the CC Half thread late this afternoon:
"Here goes...
I'm in. The Half. My first"
Bring it on!
Activity: swim (1400m)
Time: 7pm
Duration: 35mins
Program: 300m warm-up; 5 x 50m L2.5 w 15sec recovery; 10 x 50m sprints (25m hard/25m easy) w 15sec recovery; 200m L2; 150m cool down
Thanks to CJ for the program. An enjoyable yet tough session - made even tougher by the DOMS in my shoulders, arms & back after my weights session with Satan on Wednesday. Feeling really stuffed now. It will be interesting to see how I back up during my weights session with Satan tomorrow. Now to sleep :-)
Thursday, October 20, 2005
Singing in the rain...
Yep singing out loud this morning in the rain and (of course) I got sprung by a man walking his dog - much to his amusement. :-)
Activity: run (intervals)
Time: 6am
Duration: 40mins
Place: my favourite magpie-less oval
Mood/energy: good; good nights sleep; felt well rested
ITB report: blah...
On the program was 15mins warm-up; 10mins 30/30sec; 15mins run home. It was misty with a slight drizzle this morning when I left home. Probably my favourite conditions for running. I actually felt good during my 15mins warm-up which is a bit unusual for me. Calves are much happier after the massage on Tuesday afternoon.
Headed up to the oval for my 10mins of 30/30sec. After the first few I had to walk the 30sec recoveries but that will come with improved fitness I suppose. I enjoyed this session much more than the 2mins intervals I did on Tuesday. Once I had finished the 30/30sec I stopped to stretch my calves and then headed to the trail near Middle Head on the way home. The view was stunning this morning; the misty rain was rolling in through the Heads which were partially obscured. Simply breathtaking. About 5mins later, the skies opened and I got thoroughly drenched on the way home and had to strip off my singlet and shoes in the hallway so I didn't drip water through the house - but it was worth it. Really enjoyed it.
Shins are a bit tender (which is pretty usual for me after an intervals session) but nothing that some ice and a day or two of rest won't fix. The ITB however isn't very happy. I taped my knee and got through the intervals without a problem. Perhaps I shouldn't have run on the trail on the way home but (a) I've missed running on the trail and (b) it's relatively flat so I thought it would be ok. Even with the tape there was a definite niggle in my knee on the clawback as I was getting home and (even after icing this morning) I can feel it a little walking around the office hours later. A question for my wise fellow bloggers - at what point do you decide to pull the pin on a particular goal and focus on getting back to 100% first before again chasing your goals/dreams ??
Edit: almost forgot. Have now got my flights and tickets lined up for our trip to Melbourne for the Australian Open in January. Of course, being the runner that I am ;-) I had sent an email to my Melbourne friends Obi-Wan, Pepster and Wobbly Man to warn them that I'm on the way even before the flights were booked!
Saw my physio and Andy the Pod this afternoon and am feeling much more positive as a result. I'm going to drop my orthotics off to Andy on Tuesday for an adjustment. I should have them back next Thursday - perfect timing actually as next week is a recovery week so my next interval session is not for another 10 days. Under instructions from the physio to swap tomorrow's spin class for a swim, to keep up the stretching and & strengthening and to tape my knee during Sunday's long run (I actually think that I taped it a bit too low this morning which may be why I've had niggles today). Failing that, the next step will be cortisone but we will cross that bridge if we have to. Thank you wise bloggers!
By the way - it was "Dancing Queen"...
Activity: run (intervals)
Time: 6am
Duration: 40mins
Place: my favourite magpie-less oval
Mood/energy: good; good nights sleep; felt well rested
ITB report: blah...
On the program was 15mins warm-up; 10mins 30/30sec; 15mins run home. It was misty with a slight drizzle this morning when I left home. Probably my favourite conditions for running. I actually felt good during my 15mins warm-up which is a bit unusual for me. Calves are much happier after the massage on Tuesday afternoon.
Headed up to the oval for my 10mins of 30/30sec. After the first few I had to walk the 30sec recoveries but that will come with improved fitness I suppose. I enjoyed this session much more than the 2mins intervals I did on Tuesday. Once I had finished the 30/30sec I stopped to stretch my calves and then headed to the trail near Middle Head on the way home. The view was stunning this morning; the misty rain was rolling in through the Heads which were partially obscured. Simply breathtaking. About 5mins later, the skies opened and I got thoroughly drenched on the way home and had to strip off my singlet and shoes in the hallway so I didn't drip water through the house - but it was worth it. Really enjoyed it.
Shins are a bit tender (which is pretty usual for me after an intervals session) but nothing that some ice and a day or two of rest won't fix. The ITB however isn't very happy. I taped my knee and got through the intervals without a problem. Perhaps I shouldn't have run on the trail on the way home but (a) I've missed running on the trail and (b) it's relatively flat so I thought it would be ok. Even with the tape there was a definite niggle in my knee on the clawback as I was getting home and (even after icing this morning) I can feel it a little walking around the office hours later. A question for my wise fellow bloggers - at what point do you decide to pull the pin on a particular goal and focus on getting back to 100% first before again chasing your goals/dreams ??
Edit: almost forgot. Have now got my flights and tickets lined up for our trip to Melbourne for the Australian Open in January. Of course, being the runner that I am ;-) I had sent an email to my Melbourne friends Obi-Wan, Pepster and Wobbly Man to warn them that I'm on the way even before the flights were booked!
Saw my physio and Andy the Pod this afternoon and am feeling much more positive as a result. I'm going to drop my orthotics off to Andy on Tuesday for an adjustment. I should have them back next Thursday - perfect timing actually as next week is a recovery week so my next interval session is not for another 10 days. Under instructions from the physio to swap tomorrow's spin class for a swim, to keep up the stretching and & strengthening and to tape my knee during Sunday's long run (I actually think that I taped it a bit too low this morning which may be why I've had niggles today). Failing that, the next step will be cortisone but we will cross that bridge if we have to. Thank you wise bloggers!
By the way - it was "Dancing Queen"...
Tagged...
Alright, alright. Stop tagging me, I'll play ;-)
You know the rules:
1) Go into your archive
2) Find your 23rd post
3) Find the 5th sentence (or the closest one to it)
4) Post the text of your sentence in your blog along with these rules
5) Tag 5 other people.
I was a bit concerned when I checked my archive and discovered my 23rd post is titled "Offensive language warning". The sentence in question reads: "On leaving, he said you should be right for Sunday...." This was my physio talking about my plans to run what was to be my first fun run/race (Lindfield 10km) back in March. I had been seeing the physio in relation to my shin splints. While the physio gave me the ok to run, I was told a few days later by my specialist who I had been seeing (for "girl stuff") that I would need surgery and that she didn't recommend that I run the 10km. Oh hum.
I tag whoever hasn't yet been tagged and who wants to play.
You know the rules:
1) Go into your archive
2) Find your 23rd post
3) Find the 5th sentence (or the closest one to it)
4) Post the text of your sentence in your blog along with these rules
5) Tag 5 other people.
I was a bit concerned when I checked my archive and discovered my 23rd post is titled "Offensive language warning". The sentence in question reads: "On leaving, he said you should be right for Sunday...." This was my physio talking about my plans to run what was to be my first fun run/race (Lindfield 10km) back in March. I had been seeing the physio in relation to my shin splints. While the physio gave me the ok to run, I was told a few days later by my specialist who I had been seeing (for "girl stuff") that I would need surgery and that she didn't recommend that I run the 10km. Oh hum.
I tag whoever hasn't yet been tagged and who wants to play.
Wednesday, October 19, 2005
Woohoo...
I'm a much more relaxed and happier camper tonight. At work today we settled a matter that I have spent most of the last few months (and quite a few weekends) working on. Happy days. Made happier by the fact that I ate my lunch at 3pm today (instead of 5pm). Tomorrow I have to start dealing with all the work that I should have done recently but at least I will eat my lunch at a decent hour! With Mr Jen_runs off to Melbourne on Friday afternoon for a bucks weekend, I'm really looking forward to a quiet and relaxing weekend with NO WORK!! Woohoo :-)
Activity: weights with Satan
Time: 4.30pm
Duration: 30mins
Place: the gym
Mood/energy: pretty good; felt alot more relaxed than I have in a while thanks to the result at work today.
Primarily an upper body session with a few glute/VMO exercises thrown in for good measure - a circuit of:
* push-ups
* single-leg squats
* lat pulldowns
* single-leg extensions
* tricep extensions,
* bicep curls,
repeated twice with chest/shoulder/back stretches to finish. Feeling very strong and I noticed I'm developing quite a bit of definition in my shoulders and arms. Happy days :-)
Activity: Pilates
Time: 5.10pm
Duration: 45mins
Place: my gym
Mood/energy: excellent; feeling very relaxed
A great class with a new instructor. Though I won't be able to make this particular class on a regular basis, I will definitely try and get to at least 1 class each week. Wow, this week I've managed to squeeze in both a swim and a pilates class so far this week. Happy days.
Activity: weights with Satan
Time: 4.30pm
Duration: 30mins
Place: the gym
Mood/energy: pretty good; felt alot more relaxed than I have in a while thanks to the result at work today.
Primarily an upper body session with a few glute/VMO exercises thrown in for good measure - a circuit of:
* push-ups
* single-leg squats
* lat pulldowns
* single-leg extensions
* tricep extensions,
* bicep curls,
repeated twice with chest/shoulder/back stretches to finish. Feeling very strong and I noticed I'm developing quite a bit of definition in my shoulders and arms. Happy days :-)
Activity: Pilates
Time: 5.10pm
Duration: 45mins
Place: my gym
Mood/energy: excellent; feeling very relaxed
A great class with a new instructor. Though I won't be able to make this particular class on a regular basis, I will definitely try and get to at least 1 class each week. Wow, this week I've managed to squeeze in both a swim and a pilates class so far this week. Happy days.
3 gorgeous gals & 1 'fat' man ;-)
L-R: Fats being cheeky, Kit, yours truly & The Owl at Tesso's & The Owl's 21st birthday celebrations
Tuesday, October 18, 2005
I know you want me...
Well yesterday's commitment to eat properly at work is off to a rocky start. Today I ate a protein bar for lunch. Chocolate chip brownie flavour. A sure sign of how bad today has been at work. I always have a couple in my desk for last minute emergencies but I don't think I've ever actually eaten one for lunch. I suppose there are worse things I could have had. The happy news is that I eventually did get around to eating my lunch - at 5pm....but then again, I ate lots (lobster amongst other things) and drank lots (champagne) at the cricket yesterday so life isn't too bad ;-)
Activity: run
Time: 5.45am
Duration: 60mins
Place: a very green oval not far from home
Energy/mood: not too bad; struggled to get out of bed and the excesses (and lack of sleep) over the last few days are catching up with me but once I warmed up, felt much better.
ITB report: tape rocks. Taped up the knee again and no pain/niggles to report.
The program called for 6 x 2mins; 1mins SR. During the 20min warm up, I felt like shite and both calves were (again) very tight. Stopped to stretch them several times. Did my first interval on the road up to the oval and then the remaining 5 around the (unmarked) oval which was tough thanks to a nasty cross wind which became a head wind as I rounded the bends. Fortunately there was no (huge) blow-out unlike my last interval session but I was getting a bit slower and tired by the end. Very slow jog home followed by 20mins of stretches.
Appointment with the physio and Andy the Pod has been rescheduled to Thursday so I took myself off to see Amanda at Jackie's Sports Massage (my usual massage therapist is off sick) to sort out my calves. Not the most pleasant way to spend 45mins but judging by the (bad) state they were in, it was a very good idea.
Activity: run
Time: 5.45am
Duration: 60mins
Place: a very green oval not far from home
Energy/mood: not too bad; struggled to get out of bed and the excesses (and lack of sleep) over the last few days are catching up with me but once I warmed up, felt much better.
ITB report: tape rocks. Taped up the knee again and no pain/niggles to report.
The program called for 6 x 2mins; 1mins SR. During the 20min warm up, I felt like shite and both calves were (again) very tight. Stopped to stretch them several times. Did my first interval on the road up to the oval and then the remaining 5 around the (unmarked) oval which was tough thanks to a nasty cross wind which became a head wind as I rounded the bends. Fortunately there was no (huge) blow-out unlike my last interval session but I was getting a bit slower and tired by the end. Very slow jog home followed by 20mins of stretches.
Appointment with the physio and Andy the Pod has been rescheduled to Thursday so I took myself off to see Amanda at Jackie's Sports Massage (my usual massage therapist is off sick) to sort out my calves. Not the most pleasant way to spend 45mins but judging by the (bad) state they were in, it was a very good idea.
Monday, October 17, 2005
HM minus 7 weeks...
Sunday 16 October - 60mins long run
I let myself get really dehydrated yesterday at FF so today I've felt like I had a hangover - without the alcohol or the dancing. Spending 5 hours in the office didn't help my mood either. I didn't really feel like going for a run so it was fortunate that I had agreed to meet the Owl and Dave from Trivia (who danced up a storm with us at Retro the other week!) at 4pm for a lap of the Bay (including the canal). Cool conditions except for the headwind on the western side of the Bay which made it pretty hard work. I felt really flat and my LH soleus was really/unusually tight which was strange. Taping my knee however helped - there was no niggle/pain in my knee which was a nice change.
Summary: 9kms; 58mins
Monday 17 October - swim (1km)
Up early for a quick swim. I haven't swum for over a year now after damaging my rotator cuffs in my right shoulder so I was a little anxious about getting back in the pool as it took me 6mths to get my shoulder back to 100%. Very relaxed 30mins in the pool, particularly thanks to 2 women doing a very leisurely breaststroke in the medium lane. Grrr. Off to the cricket today - assuming of course it stops raining....
Summary: approx. 1km (I lost count a few times...); 30mins
This week training has been a bit interrupted thanks to my delightful ITB:
Satan - 2
Walk to work - 1 (1hr)
Runs - 3 (40/40/60)
Cheersquads - 1
The week ahead will be interesting - work will be particularly feral this week so I need to make sure I get plenty of sleep and eat properly (I've been forgetting to eat at work lately - and anyone who knows me will know just how unusual that is!)
Monday: swim - 1km; 30mins
Tuesday: 6 x 2mins; 1min SR + appointment with physio + Andy the Pod
Wednesday: Satan
Thursday: Satan + 10mins 30/30
Friday: 2 x 30mins spin classes
Saturday: 30mins easy run
Sunday: 90mins run
I let myself get really dehydrated yesterday at FF so today I've felt like I had a hangover - without the alcohol or the dancing. Spending 5 hours in the office didn't help my mood either. I didn't really feel like going for a run so it was fortunate that I had agreed to meet the Owl and Dave from Trivia (who danced up a storm with us at Retro the other week!) at 4pm for a lap of the Bay (including the canal). Cool conditions except for the headwind on the western side of the Bay which made it pretty hard work. I felt really flat and my LH soleus was really/unusually tight which was strange. Taping my knee however helped - there was no niggle/pain in my knee which was a nice change.
Summary: 9kms; 58mins
Monday 17 October - swim (1km)
Up early for a quick swim. I haven't swum for over a year now after damaging my rotator cuffs in my right shoulder so I was a little anxious about getting back in the pool as it took me 6mths to get my shoulder back to 100%. Very relaxed 30mins in the pool, particularly thanks to 2 women doing a very leisurely breaststroke in the medium lane. Grrr. Off to the cricket today - assuming of course it stops raining....
Summary: approx. 1km (I lost count a few times...); 30mins
This week training has been a bit interrupted thanks to my delightful ITB:
Satan - 2
Walk to work - 1 (1hr)
Runs - 3 (40/40/60)
Cheersquads - 1
The week ahead will be interesting - work will be particularly feral this week so I need to make sure I get plenty of sleep and eat properly (I've been forgetting to eat at work lately - and anyone who knows me will know just how unusual that is!)
Monday: swim - 1km; 30mins
Tuesday: 6 x 2mins; 1min SR + appointment with physio + Andy the Pod
Wednesday: Satan
Thursday: Satan + 10mins 30/30
Friday: 2 x 30mins spin classes
Saturday: 30mins easy run
Sunday: 90mins run
Saturday, October 15, 2005
CR cheersquad road trip to Fitzroy Falls...
Today I got up at 4.45am to drive 2 hours to cheer on a (running) race. If you had told me that even a year ago, I would have told you that you are mad.
After getting fuel I picked the Owl up from her place at about 5.45am and then we hit the road to Fitzroy Falls. The Owl had a nice nap on the trip down and I had a good drive thanks to the Cross City tunnel and absolutely no traffic. 1hr 45mins & only one wrong turn later, we arrived at Fitzroy Falls and briefly said hello to the usual suspects before taking up position for the start of the marathon at 7am. Once the marathon had started, the Owl, Gnscon's wife (CR handle-less), Bernie G & I stood around and talked and laughed and gossiped and drank coffee and ate (egg and bacon roll, yum!) before the start of the 5km and 10km race at 8am.
Once the shorter races had started, the Owl, Gnscon's wife & I walked down to see the falls (more like a trickle actually) and the view from the lookout. By the time we started heading back the leading 5kms runners were heading for the finish so we took up position about 200m from the finish and cheered all the 5km and 10km runners in. It was then back to the start to kill time (oh, and eat all the wonderful food that LuckyLegs had prepared for us). Once the marathon runners started arriving, we moved back to the finish line for more cheering. Once all of the CRs and most of the runners were home, we moved back to the marquee we had commandeered (which incidentally was blue and yellow) and spent a couple of hours eating, chatting and laughing. Earlier in the day we had our photo taken for the local paper - can't wait to see it! A wonderful day and a very well organised event. I will definitely run next year.
A big (personal) highlight of the day for me is that the Eagle has offered to run the CC Half with me!!! I've told him my goal time so we'll see how good his pacing is, LOL!! How very cool; I'm really looking forward to it.
By the time I got home, I was too buggered to go for a swim (cheering really is hard work!) - so I'll do my glute/VMO exercises and glute/ITB stretches tonight instead. Tomorrow after a few hours at the office, the Owl & I are off for a 60min run around the Bay.
I forgot to mention that I have a new toy - well, I don't have it yet but I will have it by the end of the month. And no, it's not a Garmin (but close!)
After getting fuel I picked the Owl up from her place at about 5.45am and then we hit the road to Fitzroy Falls. The Owl had a nice nap on the trip down and I had a good drive thanks to the Cross City tunnel and absolutely no traffic. 1hr 45mins & only one wrong turn later, we arrived at Fitzroy Falls and briefly said hello to the usual suspects before taking up position for the start of the marathon at 7am. Once the marathon had started, the Owl, Gnscon's wife (CR handle-less), Bernie G & I stood around and talked and laughed and gossiped and drank coffee and ate (egg and bacon roll, yum!) before the start of the 5km and 10km race at 8am.
Once the shorter races had started, the Owl, Gnscon's wife & I walked down to see the falls (more like a trickle actually) and the view from the lookout. By the time we started heading back the leading 5kms runners were heading for the finish so we took up position about 200m from the finish and cheered all the 5km and 10km runners in. It was then back to the start to kill time (oh, and eat all the wonderful food that LuckyLegs had prepared for us). Once the marathon runners started arriving, we moved back to the finish line for more cheering. Once all of the CRs and most of the runners were home, we moved back to the marquee we had commandeered (which incidentally was blue and yellow) and spent a couple of hours eating, chatting and laughing. Earlier in the day we had our photo taken for the local paper - can't wait to see it! A wonderful day and a very well organised event. I will definitely run next year.
A big (personal) highlight of the day for me is that the Eagle has offered to run the CC Half with me!!! I've told him my goal time so we'll see how good his pacing is, LOL!! How very cool; I'm really looking forward to it.
By the time I got home, I was too buggered to go for a swim (cheering really is hard work!) - so I'll do my glute/VMO exercises and glute/ITB stretches tonight instead. Tomorrow after a few hours at the office, the Owl & I are off for a 60min run around the Bay.
I forgot to mention that I have a new toy - well, I don't have it yet but I will have it by the end of the month. And no, it's not a Garmin (but close!)
Friday, October 14, 2005
Anyone got a spare ITB?
Up early for what has become my stock standard flat, easy (& boring) 40mins run near home. Really struggled to get my butt out of bed this morning - no doubt a combination of the effects of a feral week at work, dread/frustration thanks to the ITB and boredom with my (and the only) flat run near home.
Felt really flat again. No improvement from my knee - started niggling at the 20min mark and by the time I got home, it really wasn't very happy at all :-(
Took myself off to the physio again mid-morning for another ITB massage. Despite all my work this week stretching, strengthening etc my ITB was tighter today than it was after my long run on Sunday. I have an appointment with both my physio and Andy the Pod on Tuesday afternoon for a discussion regarding my orthotics (if only all medical practitioners would work together so well!). In the meantime I'm to continue my stretches, strengthening exercises etc. Physio has also given me some tape so I can tape my patella and hopefully run with limited, if any, pain in the meantime. My physio pointed out today that if I took 3 weeks off we would probably be able to resolve the problem...needless to say, this (even after the cortisone injection) is my least preferable option. Having said that, there will always be more races; the most important thing at this stage is getting this problem resolved...(how very zen of me!)
Plu dropped off his MP3 player tonight at home so the Owl & I are responsible for podcast interviews at FF tomorrow - that ought to be fun !! Plu also took the time to grab a few of his running-related books for me to read which I really appreciate!
Plan for the next few days:
Saturday: CR cheersquad road trip to Fitzroy Falls followed by a leisurely swim
Sunday: 60mins around the Bay with the Owl
Monday: AM swim followed by a day spent in a corporate box at the SCG watching the cricket (don't get too jealous - I'll be spending most of Sunday in the office to make up for it!!)
Felt really flat again. No improvement from my knee - started niggling at the 20min mark and by the time I got home, it really wasn't very happy at all :-(
Took myself off to the physio again mid-morning for another ITB massage. Despite all my work this week stretching, strengthening etc my ITB was tighter today than it was after my long run on Sunday. I have an appointment with both my physio and Andy the Pod on Tuesday afternoon for a discussion regarding my orthotics (if only all medical practitioners would work together so well!). In the meantime I'm to continue my stretches, strengthening exercises etc. Physio has also given me some tape so I can tape my patella and hopefully run with limited, if any, pain in the meantime. My physio pointed out today that if I took 3 weeks off we would probably be able to resolve the problem...needless to say, this (even after the cortisone injection) is my least preferable option. Having said that, there will always be more races; the most important thing at this stage is getting this problem resolved...(how very zen of me!)
Plu dropped off his MP3 player tonight at home so the Owl & I are responsible for podcast interviews at FF tomorrow - that ought to be fun !! Plu also took the time to grab a few of his running-related books for me to read which I really appreciate!
Plan for the next few days:
Saturday: CR cheersquad road trip to Fitzroy Falls followed by a leisurely swim
Sunday: 60mins around the Bay with the Owl
Monday: AM swim followed by a day spent in a corporate box at the SCG watching the cricket (don't get too jealous - I'll be spending most of Sunday in the office to make up for it!!)
Thursday, October 13, 2005
1 x pain au chocolat = 1 x happy Jen
For a day with very little exercise, I have a lot to say (surprised, no I didn't think so?)
After not long after my post last night I got on the bus to go home from work and started reading The Pat Farmer Story which I actually borrowed from my mum. What an amazing guy. Such a sad start to the book; I actually had to put the book down as I was just about crying on the bus. Reading his book started me thinking about my journey. With my A-type personality, I have always been a goal-orientated person; I'm good with detail and not so good with keeping my eye on the 'big picture'. But last night on the bus after I put the book down, I started thinking about my longer term running goals, some of which are known by my nearest and dearest and others which are not. This Half is only a tiny step in this journey I have embarked on. I must try to remember that. As my wise & good friend Cirque said to me in an email today: "...the journey should be fun and you should try to enjoy the challenges and the small achievements along the way. After all, you're doing this for pleasure, not obligation! Instead of worrying about the niggles, and the fact that they might slow you down, relish the fact that you can run for so much longer than you could last year." She is right (of course!)
Caught up with the Owl, Lulu and Don Juan at the Lindt Cafe this morning. Fortunately there were no tears from DJ as there were sufficient pain au chocolat to go around. Highlight of the morning by far was DJ's stories about winning awards for the best carrot cake and the best 'brown eggs 6pack' at the April Springs ag show back in the 90s. Must remember to ask him to bring his certificates and ribbons to the next CR drinks for show-and-tell :-)
At lunch I headed off to the gym for my physio-ordered glute and VMO exercises (3 sets for dodgy leg; 2 x good leg) plus glute and ITB stretches. My knee is niggling a bit today so I've had the ice pack on it a few times.
Had a telephone call and subsequent email from my physio today. She has spoken to Andy the Pod and seem to think that in settling my shins down, the orthotics may be contributing to the ITB problem. Andy the Pod however is reluctant to adjust my orthotics for fear of causing more/other problems. While the "c" word was mentioned for the first time (cortisone), for the time being I'll keep stretching, icing & strengthening my bits.
Caught up with the Owl, Lulu and Don Juan at the Lindt Cafe this morning. Fortunately there were no tears from DJ as there were sufficient pain au chocolat to go around. Highlight of the morning by far was DJ's stories about winning awards for the best carrot cake and the best 'brown eggs 6pack' at the April Springs ag show back in the 90s. Must remember to ask him to bring his certificates and ribbons to the next CR drinks for show-and-tell :-)
At lunch I headed off to the gym for my physio-ordered glute and VMO exercises (3 sets for dodgy leg; 2 x good leg) plus glute and ITB stretches. My knee is niggling a bit today so I've had the ice pack on it a few times.
Had a telephone call and subsequent email from my physio today. She has spoken to Andy the Pod and seem to think that in settling my shins down, the orthotics may be contributing to the ITB problem. Andy the Pod however is reluctant to adjust my orthotics for fear of causing more/other problems. While the "c" word was mentioned for the first time (cortisone), for the time being I'll keep stretching, icing & strengthening my bits.
" 'Impossible' is merely a word that exists in the confines of our minds"
Wednesday, October 12, 2005
ITB needs TLC
Activity: run
Time: 6am
Duration: 40mins
Place: a flat patch of road not far from home
Energy/mood: blah; stuffed; flat - and not improved by the fact that I got splashed by a bus driving though a massive puddle :-(
ITB report: blah.
Had lots of sleep last night; maybe I didn't eat enough dinner. I don't know; just didn't really have the energy for it this morning. My ITB was ok - not great. I stopped at the 20min & 30min mark to stretch and it needed another stretch by the time I got home. Slight niggle in the knee once or twice during the day but nothing like Monday morning (so that is an improvement). I'm feeling v. frustrated at the moment. Sunday's run has given me the confidence to know that I can cover the distance on December 4. However because I know I can do the distance, the issue of how fast becomes more important in my mind(A-type personality, who me?). I know I should just celebrate and rejoice about the fact that I can run for 40mins (which is much more than I could do at the start of the year) but that's hard to do when you've had a glimpse of what you are capable of in the not-too-distant future. Needless to say, patience is not a virtue of mine...
Activity: weights with Satan
Time: 2pm
Energy/mood: better
Today it was a strange circuit consisting of:
* 2 x VMO exercises
* assisted chin-ups
* pregnant flyes
* floor bridge pullover
* hammie stretches,
repeated twice. Chin-ups were particularly tough as I was still sore in places after my session with Satan on Monday.
More ITB/glute stretches (including the dreaded rolling pin) + ice to follow tonight.
May go for a swim in the morning (instead of the interval session which is on the program) but that will depend on muscle soreness post-Satan today. Might just sleep-in instead. Either way, chocolate therapy will also be conducted tomorrow with a visit to the Lindt cafe with Lulu, the Owl & Don Juan (if DJ gets the last pain au chocolat there will be trouble!)
Time: 6am
Duration: 40mins
Place: a flat patch of road not far from home
Energy/mood: blah; stuffed; flat - and not improved by the fact that I got splashed by a bus driving though a massive puddle :-(
ITB report: blah.
Had lots of sleep last night; maybe I didn't eat enough dinner. I don't know; just didn't really have the energy for it this morning. My ITB was ok - not great. I stopped at the 20min & 30min mark to stretch and it needed another stretch by the time I got home. Slight niggle in the knee once or twice during the day but nothing like Monday morning (so that is an improvement). I'm feeling v. frustrated at the moment. Sunday's run has given me the confidence to know that I can cover the distance on December 4. However because I know I can do the distance, the issue of how fast becomes more important in my mind(A-type personality, who me?). I know I should just celebrate and rejoice about the fact that I can run for 40mins (which is much more than I could do at the start of the year) but that's hard to do when you've had a glimpse of what you are capable of in the not-too-distant future. Needless to say, patience is not a virtue of mine...
Activity: weights with Satan
Time: 2pm
Energy/mood: better
Today it was a strange circuit consisting of:
* 2 x VMO exercises
* assisted chin-ups
* pregnant flyes
* floor bridge pullover
* hammie stretches,
repeated twice. Chin-ups were particularly tough as I was still sore in places after my session with Satan on Monday.
More ITB/glute stretches (including the dreaded rolling pin) + ice to follow tonight.
May go for a swim in the morning (instead of the interval session which is on the program) but that will depend on muscle soreness post-Satan today. Might just sleep-in instead. Either way, chocolate therapy will also be conducted tomorrow with a visit to the Lindt cafe with Lulu, the Owl & Don Juan (if DJ gets the last pain au chocolat there will be trouble!)
Tuesday, October 11, 2005
Glutes of steel baby!!
Well, not yet – but they will be by the time my ITB is back to 100% !
Firstly I cannot thank everyone enough for your support & advice. Yet again I am humbled by, and grateful to be a part of, such an amazing community.
I don’t think there is a muscle in my upper body (well, maybe except for my eyelids!) that isn’t sore today. Remind me to find another way of taking out my frustration rather than during a weights session with Satan. I’m really sore today – love it :-)
My knee is feeling 100% better today. No niggles from it (even when walking down stairs) since yesterday afternoon. Stretches this morning followed by ice once I got to the office. I am having a bit of a problem stretching it without my hip half-popping out of the joint (sorry - too much information. And yes, the physio knows about my party trick - and no, I'm not demonstrating at CR drinks!). Just need to be a bit conscious of it.
Headed off to the gym at lunch today for my physio-ordered glute and VMO exercises (3 sets dodgy leg; 2 sets good leg) plus glute/ITB stretches. Followed with some ab/core stuff. More stretches & ice tonight. The plan is for an easy, flat and short run tomorrow before deciding whether to do spin with the Satanic Spin Instructor on Friday morning. Reading Lulu’s blog today has reminded me that it’s also time for me to get back into the pool. I haven’t swum since I stuffed my rotator cuffs in the right shoulder last year - now I just have to work out where to squeeze that into my week!
Mr Jen is spending the weekend at the cricket so the Owl and I are currently thinking about a CR cheersquad road trip down to the Fitzroy Falls races on Saturday*. Given how feral work is at the moment, the prospect of a sleep-in is much more appealing right now – but then again, the prospect of tasting LL’s cakes has some serious appeal. Funny that ;-)
My new motto - “You should aim for the impossible and achieve the incredible” – MPHaz. Wise words young fella :-)
*And before anyone asks, I am not running at Fitzroy Falls. Remember, I’m banned from hills for the time being!
Firstly I cannot thank everyone enough for your support & advice. Yet again I am humbled by, and grateful to be a part of, such an amazing community.
I don’t think there is a muscle in my upper body (well, maybe except for my eyelids!) that isn’t sore today. Remind me to find another way of taking out my frustration rather than during a weights session with Satan. I’m really sore today – love it :-)
My knee is feeling 100% better today. No niggles from it (even when walking down stairs) since yesterday afternoon. Stretches this morning followed by ice once I got to the office. I am having a bit of a problem stretching it without my hip half-popping out of the joint (sorry - too much information. And yes, the physio knows about my party trick - and no, I'm not demonstrating at CR drinks!). Just need to be a bit conscious of it.
Headed off to the gym at lunch today for my physio-ordered glute and VMO exercises (3 sets dodgy leg; 2 sets good leg) plus glute/ITB stretches. Followed with some ab/core stuff. More stretches & ice tonight. The plan is for an easy, flat and short run tomorrow before deciding whether to do spin with the Satanic Spin Instructor on Friday morning. Reading Lulu’s blog today has reminded me that it’s also time for me to get back into the pool. I haven’t swum since I stuffed my rotator cuffs in the right shoulder last year - now I just have to work out where to squeeze that into my week!
Mr Jen is spending the weekend at the cricket so the Owl and I are currently thinking about a CR cheersquad road trip down to the Fitzroy Falls races on Saturday*. Given how feral work is at the moment, the prospect of a sleep-in is much more appealing right now – but then again, the prospect of tasting LL’s cakes has some serious appeal. Funny that ;-)
My new motto - “You should aim for the impossible and achieve the incredible” – MPHaz. Wise words young fella :-)
*And before anyone asks, I am not running at Fitzroy Falls. Remember, I’m banned from hills for the time being!
Monday, October 10, 2005
Obscene language warning
You have been warned.
What a difference 24 hours makes. My knee/ITB is fucked this morning. Despite how good it felt during yesterday's run & despite stretching/rolling etc after yesterday's run, it niggled during yesterday's afternoon when walking down stairs or after sitting for a while (watching the cricket). After my walk to work this morning, it's stuffed. Can't walk properly now. Hasn't done this since it first flared up after the C2S. Feel like I'm back at square one again. Grrr. :-(
Oh and to top off my marvellous mood this morning, despite the fact that I have 190 songs on my iPod, during my walk to work this morning it played 98% of the same songs as it did during yesterday's run and in the same order!! WTF. There is supposed to be a reason it's called a shuffle...
Walk to work (1hr 7mins; approx. 8kms).
*****
Well can I first say that CRs rock. Thank you. I truly appreciate it :-)
As suggested I took my frustrations out in the gym. Got on the bike to warm up and aborted it within about 5sec. Knee didn't want to ride (nor walk nor run) today so I did my ITB stretches instead. Satan had her work cut out for her today - she had a program designed around my lower body and glutes today. Needless to say, given that I couldn't bend my knee without a niggle, that program went out the window and we went back to an old faithful, yet bloody effective, upper body circuit consisting of:
* push-ups
* lat pulldowns
* tricep pushbacks
* bicep curls
* abs stuff,
repeated 3 times. I don't think I've ever been more exhausted after a session before. My arms felt like jelly; pushing my glasses back up my nose has been an effort this afternoon :-) More ITB stretches to finish.
Took myself off to see my wonderful physio this afternoon. I'm really impressed and happy with her. She works constructively; puts me back together by adjusting/modifying my existing program, rather than simply telling me to stop exercising & come back in a week.
Briefly she thinks my ITB is on the improve (said it wasn't as tight as it was 10 days ago) but it was probably the hills that pissed my ITB off yesterday (given my last 2 long runs have been on the flat and only 5mins shorter than yesterday's run). So 1 x ITB massage later (bruise report to follow tomorrow) I was heading back to the office under instructions to:
* continue icing my knee
* continue glute & VMO strengthening exercises
* continue glute & ITB stretches
* stay away from hills
* go easy during tomorrow's intervals session (if I choose to do it).
I highly doubt that I will run tomorrow - might try and get to a pilates class instead. Thursday's hill session is now a flat easy-ish run and I'm to call her on Friday morning to discuss how its been going and what modifications need to be made to my program for the weekend. I'm now feeling much more positive now :-)
What a difference 24 hours makes. My knee/ITB is fucked this morning. Despite how good it felt during yesterday's run & despite stretching/rolling etc after yesterday's run, it niggled during yesterday's afternoon when walking down stairs or after sitting for a while (watching the cricket). After my walk to work this morning, it's stuffed. Can't walk properly now. Hasn't done this since it first flared up after the C2S. Feel like I'm back at square one again. Grrr. :-(
Oh and to top off my marvellous mood this morning, despite the fact that I have 190 songs on my iPod, during my walk to work this morning it played 98% of the same songs as it did during yesterday's run and in the same order!! WTF. There is supposed to be a reason it's called a shuffle...
Walk to work (1hr 7mins; approx. 8kms).
*****
Well can I first say that CRs rock. Thank you. I truly appreciate it :-)
As suggested I took my frustrations out in the gym. Got on the bike to warm up and aborted it within about 5sec. Knee didn't want to ride (nor walk nor run) today so I did my ITB stretches instead. Satan had her work cut out for her today - she had a program designed around my lower body and glutes today. Needless to say, given that I couldn't bend my knee without a niggle, that program went out the window and we went back to an old faithful, yet bloody effective, upper body circuit consisting of:
* push-ups
* lat pulldowns
* tricep pushbacks
* bicep curls
* abs stuff,
repeated 3 times. I don't think I've ever been more exhausted after a session before. My arms felt like jelly; pushing my glasses back up my nose has been an effort this afternoon :-) More ITB stretches to finish.
Took myself off to see my wonderful physio this afternoon. I'm really impressed and happy with her. She works constructively; puts me back together by adjusting/modifying my existing program, rather than simply telling me to stop exercising & come back in a week.
Briefly she thinks my ITB is on the improve (said it wasn't as tight as it was 10 days ago) but it was probably the hills that pissed my ITB off yesterday (given my last 2 long runs have been on the flat and only 5mins shorter than yesterday's run). So 1 x ITB massage later (bruise report to follow tomorrow) I was heading back to the office under instructions to:
* continue icing my knee
* continue glute & VMO strengthening exercises
* continue glute & ITB stretches
* stay away from hills
* go easy during tomorrow's intervals session (if I choose to do it).
I highly doubt that I will run tomorrow - might try and get to a pilates class instead. Thursday's hill session is now a flat easy-ish run and I'm to call her on Friday morning to discuss how its been going and what modifications need to be made to my program for the weekend. I'm now feeling much more positive now :-)
Sunday, October 09, 2005
HM less 8 weeks...
Sunday 9 October - 70mins long run
Today's run has given me a lot of confidence. My last two long runs have been around the Bay (ie v. flat) and at a very comfortable pace. So today I decided that I need to push myself a bit more so I headed for the trail from Middle Head to Mosman Bay and then up Avenue Road to home. Even the climb up Avenue Road (1km), though tough, was reasonably comfortable. Total of 70mins; approx. 11kms.
So the mind is in good shape right now & the body isn't so bad either. Left foot is fine; left shin was a little unhappy at about the 50mins mark but it seemed to come good by the 60min mark; right knee/ITB/glute is improving - it did niggle during parts of the run & I stretched it 3 times but it didn't tighten like it has in the past. Stretches and ice to follow today just to be sure.
Oh, and running with the iPod rocked. Loved it.
Training this week has again been somewhat interrupted by my cold/laryngitis and the niggle in my left foot but otherwise it's been a great training week:
Runs - 3
Satan - 2
Weights - 1
Massage - 1
Spin - 0
The week ahead is another tough week but I'm feeling v. positive right now and looking forward to it. Goal for the week is to add a pilates class:
Monday: walk to work (1hr) + Satan
Tuesday: run (6 x 2min; 1min SR)
Wednesday: Satan
Thursday: run (15mins hill session)
Friday: 2 x 30mins spin classes
Saturday: run (easy 30mins)
Sunday: run (60mins)
Today's run has given me a lot of confidence. My last two long runs have been around the Bay (ie v. flat) and at a very comfortable pace. So today I decided that I need to push myself a bit more so I headed for the trail from Middle Head to Mosman Bay and then up Avenue Road to home. Even the climb up Avenue Road (1km), though tough, was reasonably comfortable. Total of 70mins; approx. 11kms.
So the mind is in good shape right now & the body isn't so bad either. Left foot is fine; left shin was a little unhappy at about the 50mins mark but it seemed to come good by the 60min mark; right knee/ITB/glute is improving - it did niggle during parts of the run & I stretched it 3 times but it didn't tighten like it has in the past. Stretches and ice to follow today just to be sure.
Oh, and running with the iPod rocked. Loved it.
Training this week has again been somewhat interrupted by my cold/laryngitis and the niggle in my left foot but otherwise it's been a great training week:
Runs - 3
Satan - 2
Weights - 1
Massage - 1
Spin - 0
The week ahead is another tough week but I'm feeling v. positive right now and looking forward to it. Goal for the week is to add a pilates class:
Monday: walk to work (1hr) + Satan
Tuesday: run (6 x 2min; 1min SR)
Wednesday: Satan
Thursday: run (15mins hill session)
Friday: 2 x 30mins spin classes
Saturday: run (easy 30mins)
Sunday: run (60mins)
Saturday, October 08, 2005
I know you like me...
Made the decision last night to skip today's planned run. I could feel the tenderness in my foot simply walking yesterday (and it was tender when I first got out of bed this morning) so I decided to give it another day's rest, bearing in mind that Sunday's long run is more important at this stage. A lesson I need to learn on this journey (and probably one that most runners struggle with) is when to run through a niggle and when to rest. Maybe I was being too conservative - but this time, I don't think so.
So rather than a run, I took myself off to the gym for a weights session consisting of:
* lunges (back then front leg on step)
* hamstring curls
* leg press,
only a single set of each (I'd like to be able to walk tomorrow, never mind run for 70mins!), then
* 2 x glute exercises
* single arm lat pulldowns
* single arm cable reverse flyes
* seated row
* bicep curls
* tricep pushdowns
* 2 x rotator cuff exercises,
each repeated twice followed by 30mins of stretching. A tough session; a few body parts were still a bit sore from my session with Satan on Thursday but it was a great workout.
Happy to report that my shins are fine today and my left foot is much improved. Will ice both again today just to be sure and will do some more stretching later. The iPod is all loaded up and ready to go!
So rather than a run, I took myself off to the gym for a weights session consisting of:
* lunges (back then front leg on step)
* hamstring curls
* leg press,
only a single set of each (I'd like to be able to walk tomorrow, never mind run for 70mins!), then
* 2 x glute exercises
* single arm lat pulldowns
* single arm cable reverse flyes
* seated row
* bicep curls
* tricep pushdowns
* 2 x rotator cuff exercises,
each repeated twice followed by 30mins of stretching. A tough session; a few body parts were still a bit sore from my session with Satan on Thursday but it was a great workout.
Happy to report that my shins are fine today and my left foot is much improved. Will ice both again today just to be sure and will do some more stretching later. The iPod is all loaded up and ready to go!
Friday, October 07, 2005
Shins and intervals
I found Puntermatt's blog (which is always entertaing and inspiring) particularly interesting today given my interval session yesterday and my shin tenderness today. I thought I'd replicate part of his blog here as something I need to keep in mind:
"Whilst its a great feeling to train yourself to exhaustion and my cardio vascular system can cope with it, I believe that my shins can't cope with it every time. Anyone who has ever tried to run fast when utterly exhausted will know the feeling of having a heavy stride with legs flaying about awkwardly. I believe when I push myself through exhaustion to continue running fast, the flaws that I have with my running technique exarcerbate the stress placed upon my shins. The trick now, is to learn to train hard at speedwork and reach the threshold of exhaustion, but not cross it and instead continue to run with a smooth and economical stride that places the least amount of stress on my shins."
"Whilst its a great feeling to train yourself to exhaustion and my cardio vascular system can cope with it, I believe that my shins can't cope with it every time. Anyone who has ever tried to run fast when utterly exhausted will know the feeling of having a heavy stride with legs flaying about awkwardly. I believe when I push myself through exhaustion to continue running fast, the flaws that I have with my running technique exarcerbate the stress placed upon my shins. The trick now, is to learn to train hard at speedwork and reach the threshold of exhaustion, but not cross it and instead continue to run with a smooth and economical stride that places the least amount of stress on my shins."
Meet Ms Sensible....
Still not 100% - my voice still hasn't returned properly and I spent about an hour at 2am this morning coughing up a lung (lucky I have 2!) - so I decided to miss this morning's spin sessions. What on earth is going on - I don't recognise this sensible version of me!
Paying for yesterday's session too - both shins and my left foot are tender so I've iced them this morning and will do so again tonight. More worried about the foot than the shins. Hopefully with some TLC and a rest day today, they should be right for the weekend. I've got an easy 30min on grass tomorrow, followed by a long run on Sunday (70min) on the program which will be my first time running on consecutive days so I'm a bit worried about going into this weekend with these issues. I guess all I can do is ice, stretch and pull the pin early during tomorrow's run if either is unhappy with the aim to get through Sunday's long run (reasonably) unscathed..
Finally getting around to reading the latest R4YL. Loved the article by Susie Power - have photocopied it (I'm not about to cut my mag up!) and stuck it in my diary next to my program to remind me that it is a journey...
Took myself off to Rebel this afternoon for some retail therapy. I am now the proud owner of tennis balls (exciting I know!), a new singlet and another pair of Skins (this time the half leg ones). Oh, and did I mention I'm off to the Lindt cafe this afternoon ;-)
Edit: recieved the entry form for the Central Coast Half from Go Girl this morning - yikes. Now it seems real (if that makes sense...)
Paying for yesterday's session too - both shins and my left foot are tender so I've iced them this morning and will do so again tonight. More worried about the foot than the shins. Hopefully with some TLC and a rest day today, they should be right for the weekend. I've got an easy 30min on grass tomorrow, followed by a long run on Sunday (70min) on the program which will be my first time running on consecutive days so I'm a bit worried about going into this weekend with these issues. I guess all I can do is ice, stretch and pull the pin early during tomorrow's run if either is unhappy with the aim to get through Sunday's long run (reasonably) unscathed..
Finally getting around to reading the latest R4YL. Loved the article by Susie Power - have photocopied it (I'm not about to cut my mag up!) and stuck it in my diary next to my program to remind me that it is a journey...
Took myself off to Rebel this afternoon for some retail therapy. I am now the proud owner of tennis balls (exciting I know!), a new singlet and another pair of Skins (this time the half leg ones). Oh, and did I mention I'm off to the Lindt cafe this afternoon ;-)
Edit: recieved the entry form for the Central Coast Half from Go Girl this morning - yikes. Now it seems real (if that makes sense...)
Thursday, October 06, 2005
I have a voice (sort of...)
My funky right hip is feeling much better after yesterday's massage, thanks for asking!
For the last few days, I have sounded like a drag queen who smokes a pack a day and who had a huge night last night (no offence to all the drag queens out there!). Hehe. However this morning my voice actually somewhat resembles my usual voice. Still deep and husky but improving....
Up early this morning to head to the gym for 10mins on the bike before my session with Satan. Today t'was an upper body circuit session consisting of:
* lat pulldowns
* single arm bent over flyes
* squats focusing on my VMO
* single arm tricep pushdowns
* straight arm prone hold,
repeated twice. I felt really strong this morning. Increasing my sessions with Satan to twice a week has made a huge difference to my training & strength - not to mention increased definition thanks to (finally) stripping my remaining holiday kgs (and then some) off. Happy days :-) :-)
I finally escaped from the office at about 2.30pm to head out for a run in the Botanic Gardens. 17min warm up loop around the Botanic Gardens to start with followed by some stretches. The plan was 8 x 1mins; 1min CR - the actual session turned out to be:
1 x 30sec
1 x 45sec
6 x 1min
I stuffed up the first two because I'm such a speed demon (not!) that I underestimated the length of path that I needed. LOL. Such a beginner. The first 5 x 1mins intervals were actually pretty consistent but I blew out on the last. I ended up doing my intervals on a path rather than on grass and unsurprisingly my shins are a little tender tonight. Next week Elf & I will head down to the oval at Rushcutters Bay instead. I also have a tender spot on my left foot which is new; ice tonight, run on grass on Saturday and hopefully it will be right for my long run on Sunday. The best news however was that I had no problems with my knee today - yippee !!
For the last few days, I have sounded like a drag queen who smokes a pack a day and who had a huge night last night (no offence to all the drag queens out there!). Hehe. However this morning my voice actually somewhat resembles my usual voice. Still deep and husky but improving....
Up early this morning to head to the gym for 10mins on the bike before my session with Satan. Today t'was an upper body circuit session consisting of:
* lat pulldowns
* single arm bent over flyes
* squats focusing on my VMO
* single arm tricep pushdowns
* straight arm prone hold,
repeated twice. I felt really strong this morning. Increasing my sessions with Satan to twice a week has made a huge difference to my training & strength - not to mention increased definition thanks to (finally) stripping my remaining holiday kgs (and then some) off. Happy days :-) :-)
I finally escaped from the office at about 2.30pm to head out for a run in the Botanic Gardens. 17min warm up loop around the Botanic Gardens to start with followed by some stretches. The plan was 8 x 1mins; 1min CR - the actual session turned out to be:
1 x 30sec
1 x 45sec
6 x 1min
I stuffed up the first two because I'm such a speed demon (not!) that I underestimated the length of path that I needed. LOL. Such a beginner. The first 5 x 1mins intervals were actually pretty consistent but I blew out on the last. I ended up doing my intervals on a path rather than on grass and unsurprisingly my shins are a little tender tonight. Next week Elf & I will head down to the oval at Rushcutters Bay instead. I also have a tender spot on my left foot which is new; ice tonight, run on grass on Saturday and hopefully it will be right for my long run on Sunday. The best news however was that I had no problems with my knee today - yippee !!
Wednesday, October 05, 2005
Rest day
Even though I scored a seat in a box at the cricket on Monday week thanks to a client, I've been in a strange mood today. Strange day. Work is feral. Not much fun :-(
I was due to have a massage tomorrow but my massage therapist wanted to bring the appointment forward to today - so today became a rest day instead with a massage at lunch. A few sore spots were ironed out, particularly my right hip which has been a bit funky since Sunday (maybe it didn't really appreciate dancing for 4 hours in high heels on Saturday night...)
A big day tomorrow - Satan in the morning + intervals session with Lil Elf at lunch!
I was due to have a massage tomorrow but my massage therapist wanted to bring the appointment forward to today - so today became a rest day instead with a massage at lunch. A few sore spots were ironed out, particularly my right hip which has been a bit funky since Sunday (maybe it didn't really appreciate dancing for 4 hours in high heels on Saturday night...)
A big day tomorrow - Satan in the morning + intervals session with Lil Elf at lunch!
Tuesday, October 04, 2005
HM minus 9 weeks....
Training last week was interrupted by my Garmin-envy lurgy but I think taking a few extra rest days (not to mention all that dancing!) has definitely helped my recovery time:
Rest days - 3
Satan - 2
Runs - 2 (40mins, 65mins)
Hours spent dancing to daggy music at Retro - 4!
The week ahead...
Actually a big week for me as I'm due to increase to 4 x runs per week for the first time!
Monday: rest
Tuesday: 30min tempo run + Satan
Wednesday: Satan
Thursday: 8 x 1min; 1min SR
Friday: 2 x 30min spin classes
Saturday: 30min very easy run
Sunday: 70mins run
Monday 3 October - rest day
I am now the proud owner of an iPod shuffle complete with armband (thanks Mr Jen!). I've already decided what the first song to go on it will be (and let's just say it was one of the daggy songs we danced to on Saturday night....)
Sunday morning's deep and husky voice became no voice at all by Sunday lunchtime - much to the amusement of Mr Jen and the friend's we saw at a housewarming/grand final party on Sunday afternoon! Still no voice on Monday so I decided another rest day (with only 30mins stretching + glute/VMO exercises) was in order.
Tuesday 4 October - 30min tempo run + Satan
The voice is slowly returning today - back to being deep and husky. I could make some money out of my voice right now ;-)
I was actually a bit worried about this run last night as I was coughing a bit during the course of the night thanks to a constant tickle in my throat rather from my lurgy settling in my chest. I decided to do the run but to do a lap v. close to home in case I decided to pull the pin on the session.
My first tempo run and as expected, my pace was all over the shop! I started out well/strongly, died in the butt at about the 20min mark and then recovered again in the last 5mins. I did push myself and had to fight the urge to stop and walk a few times so it was a much tougher run than most recently. I was pretty buggered by the time I finished. Need to try and work out how far I covered. [Funny - when I went back to edit this post to include my session with Satan, I realised that I'd forgotten to mention my knee...which can only be a good thing!] My knee is improving - a slight niggle at about the 20mins mark but a quick stretch sorted that out. Lots of stretching and VMO and glute work (particularly for my RG glute which I don't think has been firing properly) seems to be working. Happy days!!
Headed to the gym at 2pm to see Satan for a circuit consisting of:
* 2 glute exercises on the swiss ball
* squats involving a medicine ball and my adductors
* star jumps,
repeated 3 times +
* push ups
* 1/2 chin ups,
repeated twice + glute stretches. Felt really strong today - another great session. More stretches to follow tonight.
Change of plan for tomorrow - a massage instead (with my next session with Satan moved to Thursday morning). Thankfully the bruise from my physio session on my right ITB has almost faded...
Rest days - 3
Satan - 2
Runs - 2 (40mins, 65mins)
Hours spent dancing to daggy music at Retro - 4!
The week ahead...
Actually a big week for me as I'm due to increase to 4 x runs per week for the first time!
Monday: rest
Tuesday: 30min tempo run + Satan
Wednesday: Satan
Thursday: 8 x 1min; 1min SR
Friday: 2 x 30min spin classes
Saturday: 30min very easy run
Sunday: 70mins run
Monday 3 October - rest day
I am now the proud owner of an iPod shuffle complete with armband (thanks Mr Jen!). I've already decided what the first song to go on it will be (and let's just say it was one of the daggy songs we danced to on Saturday night....)
Sunday morning's deep and husky voice became no voice at all by Sunday lunchtime - much to the amusement of Mr Jen and the friend's we saw at a housewarming/grand final party on Sunday afternoon! Still no voice on Monday so I decided another rest day (with only 30mins stretching + glute/VMO exercises) was in order.
Tuesday 4 October - 30min tempo run + Satan
The voice is slowly returning today - back to being deep and husky. I could make some money out of my voice right now ;-)
I was actually a bit worried about this run last night as I was coughing a bit during the course of the night thanks to a constant tickle in my throat rather from my lurgy settling in my chest. I decided to do the run but to do a lap v. close to home in case I decided to pull the pin on the session.
My first tempo run and as expected, my pace was all over the shop! I started out well/strongly, died in the butt at about the 20min mark and then recovered again in the last 5mins. I did push myself and had to fight the urge to stop and walk a few times so it was a much tougher run than most recently. I was pretty buggered by the time I finished. Need to try and work out how far I covered. [Funny - when I went back to edit this post to include my session with Satan, I realised that I'd forgotten to mention my knee...which can only be a good thing!] My knee is improving - a slight niggle at about the 20mins mark but a quick stretch sorted that out. Lots of stretching and VMO and glute work (particularly for my RG glute which I don't think has been firing properly) seems to be working. Happy days!!
Headed to the gym at 2pm to see Satan for a circuit consisting of:
* 2 glute exercises on the swiss ball
* squats involving a medicine ball and my adductors
* star jumps,
repeated 3 times +
* push ups
* 1/2 chin ups,
repeated twice + glute stretches. Felt really strong today - another great session. More stretches to follow tonight.
Change of plan for tomorrow - a massage instead (with my next session with Satan moved to Thursday morning). Thankfully the bruise from my physio session on my right ITB has almost faded...
Sunday, October 02, 2005
Dancing queen...
Saturday 1 October - Dancing queen!
Up early for 30mins of VMO/glute exercises + stretches before heading into the office. 5 hours later I headed over to Drummoyne to meet the Owl for our long run. As she was running a bit late, I grabbed the paper and sat in the sun on the hill opposite the Rowers. Not only after I sat down, I had my obligatory "Bay Run CR sighting" in the form of Karin & Truckie.
Once the Owl had arrived home, I drove over to Russell Lea and after a pit stop, we were off on our long run. I had 60mins on the program so we ran from Russell Lea to the Bay, and then turned left, running it in the opposite direction to last week. Wore my new Nike shorts - I hate shorts and normally run in bike pants - but they were very comfy though it occurred to me when I was doing one of my glute stretches during a drink stop that they are perhaps somewhat revealing when stretching... Must be more discrete in future ;-) If anything, they show off the sensational bruise on my ITB after my massage the other day. In parts it is almost 5cm wide and runs from my knee to half way up my leg. Need to take a photo of it - it's very impressive ;-)
I really enjoyed my run and the chat/gossip/counseling session with the Owl. It was warm but there was a nice breeze along the Bay. In the end, we did 65mins. As for my knee, it did tighten slightly around the 35mins mark but each time we stopped for a drink after that, I stretched so it's a little hard to tell whether it is improving or not. I think Tuesday's run will be a better indication as I rarely stop for water during that run.
By the time I left the Owl's place it was 5.30 and the great 21st birthday bash for Owl and Tesso was due to start at 7pm. Needless to say, I didn't stretch nor ice after the run :-( Quick shower, change & taxi trip later I arrived at Hannibals in Surrey Hills. A really fun night. I met Tux, Evie and Mrs Sparkie. The belly dancing displays given by the Owl, Uncle Dave & Truckie were a particular highlight :-) From Hannibals, it was off to Retro for hours of daggy dancing on the 80's level. For fear of being publicly shamed and disowned by my friends, I'm not going to record exactly what daggy songs we danced to - but given I crawled into a taxi at 3.30am, there were quite a few ;-)
Such a fun, and funny, night :-)
In summary:
Planned run: 60mins
Actual run: 65mins (approx. 10kms)
Time spent dancing: 4 hours!
Sunday 2 October - rest day
My voice is a little worse for wear today - it's kinda deep and husky. I choose to blame it on the Garmin-envy lurgy I had earlier in the week rather than the events of last night (maybe I can blame the smoke machines...)
A rest day tonight and I've pulled up rather well from yesterday's run (which was actually my second longest run ever) and hours of dancing last night in rather high heels. 30mins of stretching this morning + VMO/glute exercises.
I'm really happy as it also marks the official return of Mr Jen_runs to Sydney. As I mentioned in my blog last month, Mr JR has been working in western NSW for the last 20 months. However he has accepted a new position in Sydney (which he starts next week) so his return from China today (a holiday to catch up with friends) marks his official return to Sydney! Woohoo. I'm really looking forward to having him back - the only problem however is that I have to spend tomorrow cleaning out the shelves (ok, so they were HIS shelves) in the wardrobe that I hijacked when he moved out west... and let's just say I've bought a few clothes in the last 20 months ;-)
Up early for 30mins of VMO/glute exercises + stretches before heading into the office. 5 hours later I headed over to Drummoyne to meet the Owl for our long run. As she was running a bit late, I grabbed the paper and sat in the sun on the hill opposite the Rowers. Not only after I sat down, I had my obligatory "Bay Run CR sighting" in the form of Karin & Truckie.
Once the Owl had arrived home, I drove over to Russell Lea and after a pit stop, we were off on our long run. I had 60mins on the program so we ran from Russell Lea to the Bay, and then turned left, running it in the opposite direction to last week. Wore my new Nike shorts - I hate shorts and normally run in bike pants - but they were very comfy though it occurred to me when I was doing one of my glute stretches during a drink stop that they are perhaps somewhat revealing when stretching... Must be more discrete in future ;-) If anything, they show off the sensational bruise on my ITB after my massage the other day. In parts it is almost 5cm wide and runs from my knee to half way up my leg. Need to take a photo of it - it's very impressive ;-)
I really enjoyed my run and the chat/gossip/counseling session with the Owl. It was warm but there was a nice breeze along the Bay. In the end, we did 65mins. As for my knee, it did tighten slightly around the 35mins mark but each time we stopped for a drink after that, I stretched so it's a little hard to tell whether it is improving or not. I think Tuesday's run will be a better indication as I rarely stop for water during that run.
By the time I left the Owl's place it was 5.30 and the great 21st birthday bash for Owl and Tesso was due to start at 7pm. Needless to say, I didn't stretch nor ice after the run :-( Quick shower, change & taxi trip later I arrived at Hannibals in Surrey Hills. A really fun night. I met Tux, Evie and Mrs Sparkie. The belly dancing displays given by the Owl, Uncle Dave & Truckie were a particular highlight :-) From Hannibals, it was off to Retro for hours of daggy dancing on the 80's level. For fear of being publicly shamed and disowned by my friends, I'm not going to record exactly what daggy songs we danced to - but given I crawled into a taxi at 3.30am, there were quite a few ;-)
Such a fun, and funny, night :-)
In summary:
Planned run: 60mins
Actual run: 65mins (approx. 10kms)
Time spent dancing: 4 hours!
Sunday 2 October - rest day
My voice is a little worse for wear today - it's kinda deep and husky. I choose to blame it on the Garmin-envy lurgy I had earlier in the week rather than the events of last night (maybe I can blame the smoke machines...)
A rest day tonight and I've pulled up rather well from yesterday's run (which was actually my second longest run ever) and hours of dancing last night in rather high heels. 30mins of stretching this morning + VMO/glute exercises.
I'm really happy as it also marks the official return of Mr Jen_runs to Sydney. As I mentioned in my blog last month, Mr JR has been working in western NSW for the last 20 months. However he has accepted a new position in Sydney (which he starts next week) so his return from China today (a holiday to catch up with friends) marks his official return to Sydney! Woohoo. I'm really looking forward to having him back - the only problem however is that I have to spend tomorrow cleaning out the shelves (ok, so they were HIS shelves) in the wardrobe that I hijacked when he moved out west... and let's just say I've bought a few clothes in the last 20 months ;-)
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