On with the show...

Righto, enough of the personal stuff - back to work ;-)

After a nice lil sleep-in on Saturday morning, I headed back to the Regatta Centre for a very easy 30mins run. Finished with 4.77k in 30:16min (aver 6.20min/k). Tib-posts/soleous (sp?) are still feeling tight but much improved after Thursday's massage.

So that’s it for the month & the year. My total for December is 97.83k - my biggest month since July! Since 1 May (when Garmin Elektra came into my life) I have done 656kms. While a minute total when compared to some, it is my biggest year to date. I didn’t achieve my main goal for the year (to qualify for Six Foot ’07) and it has been somewhat injury-plagued, but I’ve come along way baby – I can’t believe that this time last year I was only 2mths into what turned out to be 4mths off running thanks to my (then) recalcitrant ITB – it seems like a lifetime ago now :-)

The run that I am probably most proud of this year was Woodford to Glenbrook (25k). When I started running again in March, I honestly didn’t think I would be ready for it. I confess that it was only because 2P & Go Girl told me that I could do it did I even try. Turns out they were right (again) ;-) And I was lucky enough to have Horrie along for the ride –

 

2007 will bring a whole new set of challenges and adventures – starting tomorrow with the Black Stump run (the full 33k..gulp..). From my long awaited trip to Mexico/Guatemala/Belize/Honduras in April-May, a secret BHAG* which will be the focus of my training this year & (last but not least), my sea change - it’s going to be HUGE. Let the journey continue :-)

* Big Hairy Audacious Goal to be revealed in due course :-)

I know this much is true

I have a 'no personal stuff in the blog' rule. While I recognise that what goes on in my 'real' life influences my running - physically & mentally - I am a very private person and play my cards close to my chest - those who know me well would agree. But I'm going to break my rule today (yikes!) but don't get used to it - it's going back to a training diary tomorrow ;-)

I re-read one of my favourite books during the course of the year. I have always been drawn to the final paragraphs in it but they took on a special significance for me this year -

I am not a smart man, particularly, but one day, at long last, I stumbled from the dark woods of my own, and my family's, and my country's past, holding in my hands these truths: that love grows from the rich loam of forgiveness; that mongrels make good dogs; that the evidence of God exists in the roundness of things.

This much, at least, I've figured out. I know this much is true.

I believe that if you have decided to make a change in your life (whether it is lose weight, change jobs/careers, end a relationship that doesn't give you what you need or get a tattoo), you make the change when you make the decision - that you don't wait for an arbitrary date (like NYD) & hope that you wake up a different person. For this reason, I've never been one for contemplation, reflection or even celebration at new years.

But this has been an 'unusual' year for me. It has been filled with challenges & difficult times - professionally & personally - but also with incredible growth. I am a very different person from the one I was at the start of the year - so much so that I am only now beginning to realise just how different I am. From a new job, planning a wedding, relationship breakdown, moving house & (most recently) death, 2006 has been a rollercoaster physically, mentally & emotionally. I have learnt a great deal - about myself & other people. I am grateful (& dare I say it, proud) of the fact that I took most, if not all, of the opportunities that were presented to me (both personally & professionally) and learnt from them-

...one day, at long last, I stumbled from the dark woods of my own...past, holding in my hands these truths...

1. The greatest gift you can receive - or give - is no-questions-asked, absolute & unconditional love & support.

2. When the proverbial shite is about to hit the fan, your true friends will be standing right beside you. Concern yourself only with those people - everyone else is an acquaintance or 'fairweather' friend.

3. Never be afraid to admit you made a mistake - no matter what the cost - be it emotional, mental, physical or financial. Life is too short to stuff around living a false life or one which does not enrich your soul.

4. I love rock climbing ;-)

5. Goethe was right - Whatever you can do or dream you can do, begin it now. Boldness has genius, power and magic in it. Begin it NOW. Be bold & take a risk. It is a cliche but life really is too short to waste.

6. A mistake is just that. It doesn't make you a bad person (thanks Owly). And once it is made, there is nothing you can do to change its consequences - all you can do is learn from it and move forward living with integrity.

7. I love running long, flat roads - the kind that make mere mortals ask "Are we there yet?" ;-)

8. But trail running is my one true love :-)

9. The only thing you have control over is your own actions & thoughts. It is a waste of time & energy to worry about things over which you have no control. Letting go of concerns about what other people say (gossip) or do or even whether you will come last (or first) in a race frees you mentally & emotionally from a great deal of (self-imposed) tension & stress.

10. Tough situations don't last but tough people do (thanks Gnome).

11. Always listen to your gut instinct. It knows best. Ignore your gut instinct at your own risk. And once you've ignored it & stuffed up, your gut instinct will still be there saying "I told ya so. NOW will you listen to me?"

12. Red shoes & pig tails make you run faster ;-)

13. Max Erhmann & 2P are right - the universe IS unfolding as it should. You may not understand the reasons why it is unfolding in such a shitty manner. You may never understand it. In fact, it may not even be about you - it might be somebody's lesson to learn. But there can be no doubt that it is unfolding as it should.

14. I am stronger - emotionally, mentally & physically - than I ever imagined. And I become stronger each & every day that I am true to, and back, myself.

This much, at least, I've figured out. I know this much is true.

Walkers & wabbits...

Edit: Australia 4 - England 0. Noice.

Neither were to be seen when I headed out on my 'rural' loop again this morning. It was very quiet & lonely (in a good way) out there today. The first 2kms were rusty - as always - but once I woke & warmed up, I felt pretty good. Finished with 7.16kms in 45:07mins (aver 6.17km/m). My tib-posts/soleous (sp?) have been pretty tight the last 2 days & given my next not-so-little adventure, I took myself off at lunch for an hour of torture (in Tiger's absence) at Jackie's Sports Massage. Fingers crossed they will be ready to rock & roll on Monday ;-) I'm looking forward to - and somewhat nervous about - the Black Stump run on NYD.

MTD: 93.06kms

A rest day tomorrow before a short run on Saturday which will be my last for the year! Roll on 2007 - I'm ready :-)

While the cat's away....

My folks left this morning for a week or so at my Nan's place in Qld so I have the house to myself :-) Unfortunately this mouse has little time to play cause I had to go back to work today :-(

To kick off my working week, I started the day with an hour long session with Satan in Hyde Park at 7am. Thankfully my hammies have finally forgiven me after last Friday's session & should have again forgiven me before the Black Stump run on NYD…I hope…

And then just to make sure that I wasn't working too hard today, I had a lovely lunch with Ellie (*waves*) while planning our assault on the Black Stump run & watching the sights, um, I mean the cricket in the city... ;-)

Christmas cheer !

Well after a fantabulous Christmas Day, this morning I had a lil sleep-in and then headed down to the Regatta Centre to work off some of the Christmas cheer I am now carrying around ;-)

Did an easy 5kms run (31:25min/aver 6:15m/k) in my new shoes that Santa kindly delivered followed by an even easier 40mins on the bike. I've pulled up extremely well after Quarry Road on Sunday - no niggles - no DOMS. Happy days :-)

MTD: 85.9kms

Back to the couch - gotta love the Boxing Day test!

Quarry Road - finally!

Almost a year after we first started talking about it, I finally joined my good friends 2P and Go Girl at Quarry Road today. For those that don't know, Quarry Road is a firetrail that runs from Quarry Road at Dural to Stewart Ave, in Hornsby - to run it out & back is just under 13km - damn hilly -



but gawd, it was fun!

Having consulted the street directory, I decided to start from the Dural end. It was wet & misty when I arrived just before 7.30am - my favourite running conditions. Go Girl was running 2 laps so I decided to meet her for the second. It was a very 'social' run - Gnome joined us for most of the outward lap, Martin Dugdale the inward lap and exchanging "hello's" and "Merry Christmases'' with those who started either at the Hornsby end (including 2P, Flakey & Belinda) or earlier from the Dural end (Spud).

Some of the hills on my sekrit hills course are actually steeper than anything found on Quarry Road but they certainly aren't as long - the climb up from the bridge (in either direction) just goes on & on & on - particularly given my hammies are still complaining (loudly) after my session with Satan on Friday!

Finished in 1:31:54 (an even split no less!) - 12.71kms according to Garmin Elektra - aver 7.13mins/kms. Some warm clothes, a chat with Martin, Go Girl & Spud over a yummy fruit platter (thanks GG!) and it was time to head for home.

My legs are fine - no niggles - I am one tired but happy & content gal :-)

MTD: 80.88kms

Hope everyone has a fab Christmas. A friend of mine died suddenly 3 weeks ago. His birthday is Christmas Day. I can't begin to imagine how his family are feeling at this time - so make sure you hug your loved ones & tell 'em you love 'em this Christmas. Stay safe & drive carefully!

Holidays!

Woohoo - Christmas has arrived & I have 4 days off! Nice.

I was on the train at 5.40am this morning (positively a sleep-in compared to yesterday) in order to meet Satan in the Park for an hour of torture at 7am today. I'm sure my glutes, quads & hammies will have forgiven me by Sunday morning - at least I hope so!

Luckily all my Christmas shopping is done & I have nothing to do tomorrow but 'relax' (ie lie around & read all day) & before heading out to Quarry Road on Sunday :-) I should think dusting off my bike & taking it for a spin at some stage. Might think about that for a while longer though ;-)

Mistakes & discoveries

...[s]he who never made a mistake never made a discovery - Samuel Smiles

This quote, which is on my desk calender today, made me smile. It seemed rather appropriate today after I sat down last night to start to write an end-of-year reflection about the interesting year that was…

This morning I headed out just before 5am for a 45mins run. Another loverly morning for a run - there was mist over the river and cascading down through the valleys in the Mountains - bewdiful. My folks live on the edge of surburbia so 5mins sees me on the backroads where there are more animals - rabbits, goats& horses - than McMansions, utes or people. In fact, I ran straight down the white line in the middle of the road for 15mins today without seeing anyone (& needless to say, any cars!) And no, I wasn't wearing my iPod so I could hear if there were any cars approaching…it was 5am - only crazy people are out that time of day ;-)

The first 5mins were pretty rusty - as always - but I settled down quickly & felt really comfortable & strong for the whole run. The pace was probably a bit quick but hey, I was having a great time! Finished with 7.24kms in 44:58mins (aver 6:12min/km). A bloody great way to start the day.

MTD: 68.17kms

Bring on Quarry Road - I'm excited :-))

...the boy's no good...

Tuesday morning I headed out the door at about 5am for an easy 35mins run. The first 10mins were pretty rusty and slow but after a stop or two to stretch my calves, I settled into a comfortable pace. I've pulled up really well after Sunday's lil adventure - even better than the week before - none of the ankle soreness or DOMS that I experienced last week :-)

It was a loverly morning for a run - quiet, cool & still. I arrived home at 5.40am which gave me a whole 30mins to stretch before I needed to get ready for work - what a luxury these days! Finished with 5.57kms in 35:06mins (aver 6.18mins/km). Tuesday ended with dinner in the Rocks with Owly, Ellie, Go Girl, Wobbly Man & family - was lovely to see Wobs again & meet his lovely girls (*waves*). Not to mention, to learn a few things about our friend Wobbly Man - including his nickname when he was living in Canberra in his late 20's
;-)

The rain over Tuesday night & Wednesday morning meant that my session with Satan in the park was cancelled & instead I got some extra recovery time (ie sleep). Thanks Owly! Rather than be completely lazy (which I felt like doing after a bit of a head cold set in yesterday), I headed to the gym at lunch for an Int/Adv GRC Pilates class - I haven't done one in a while but felt surprisingly strong. Noice.

4 sleeps til Quarry Road!

MTD: 60.93kms

More sekrit hills...

Well, aren't I glad that I retired to the couch yesterday afternoon. Say goodbye to the Ashes England ;-)

Today's run was a bonus. After my run on Friday morning, I honestly did not think that my legs would be up for a return trip to my sekrit hilly trail. They felt really good during the run today - or maybe I was just too busy watching for snakes to even think about them ;-)

It was bloody hot by the time I set out at 9am. I should have gone earlier but just couldn't get my act together. The trail had been visited by a couple of motorbikes since I ran it last weekend which churned up the surface - making some of the steep downhills even trickier, not to mention creating lots of soft surfaces which my lower legs traditionally don't like very much.

Still I felt really comfortable & enjoyed the run. Finished it (14.60kms) in 1:55:22mins (splits of 58:51/56:31) - overall 4:30mins faster than last week. Happy days :-)

Came home & had an ice bath - yikes - to make sure my legs are ready to play next weekend when I head out to visit Quarry Road for the first time :-))

Here's the full course profile - it's a good thing I like hills !



MTD: 55.36kms

Righto, back to the couch - gotta love summer!

Cross training on the dancefloor

Friday morning I headed out in the light drizzle just after 5am for an easy 40mins around the hood. My tib-posts (both) were pretty tight today - stoopid things. It felt like really hard work but it's been a tough week - emotionally in particular- so it has no doubt taken a toll.

Finished with 6.34kms in 41:04mins (aver 6.28mins/km). Shite that's my long run pace. What can I say - its been a tough week.

A couple of hours of dancing - first at our work Christmas party & then later in the pub when I caught up with Ellie, Owly, Sparkie, Chonky, Rags & Rags Jnr - rounded out a tough week nicely.

Not sure what to do about my long run tomorrow given how my tib-posts were feeling yesterday - might go & lie on the couch in front of the cricket & contemplate it ;-)

MTD: 40.76kms

*Yawn*

I had a weights session with Satan at lunch today in the gym today (for the last time). The same glute/hamstring/core/balanced focus as last time. I was/am clearly tired - I just couldn't balance properly or consistently today. My gym membership actually expired today so in future I'll be doing hour long sessions with Satan in a park not far from my office on Wednesday mornings. I'm looking forward to getting out of the gym - but given my sessions with Satan are normally only 30mins, it's going to be, um, challenging to say the least!

A late night working (at home) last night meant that I was no chance of getting out for a run this morning. So I left the office a bit early today (taking more work home) in order to head out for a run before (Baked) dinner (Wednesday). An easy 30mins to stretch the legs out after my lil adventure on Sunday & yesterday's massage. Legs are feeling a bit beaten up and tired tonight - mind you, I've had very little sleep the last few days & have never gone for a run after doing a session with Satan... Finished with 4.99kms (WTF!) in 30.22mins (aver 6.04mins/km). I'll wait another day or two before deciding what adventure this weekend will bring.

And Tesso, Robbie was looking good, albeit tired, the last time I saw him. Though I'm sure he's not too worn out for you ;-)

MTD: 34.42kms

Carpe diem kids...

I pulled up very well after Sunday's adventure. Very little DOMS - only the ligaments/tendons/bits around my ankles are a bit sore (the right in particular). Not surprisingly given it was my first - and longest - trail run since, dunno, maybe W2G...

This morning it was back on the bike for an interval session while watching the Monaco HIM (thanks Miners) -

5mins warm up
7 x 3mins effort/1.30mins recovery
5mins cool down
Total: 41.30mins

RIP B.

What goes up.....

Well I wanted hills - and I got 'em.

Today I headed to a trail not far from home - location undisclosed - it is sekrit training after all ;-) which Mr G had described to me as "damn hilly" - he wasn't kidding...



Note that it was an out & back course - and this graph is only the 'out' part !

It was a lovely run - scenic with views of the river & the occasional MTBer. I took the 'out' part slowly, walking most of the uphills & then running the flats and most of the downhills, some were too steep even for me (who lurves running really scarily fast downhill!)

My legs felt good - I was getting a bit tired by the end but was able to push a bit harder on the return trip (with a nice negative split 1:02:15/57:52) which was really pleasing given it was my longest run since August!

Finished with 14.77kms in 2:00:07.

MTD: 29.43kms

Not much time to lie on the couch today - I gotta get ready for a hot date tonight :-)

Bubble, bubble, toil & trouble...

Hehe. Miners, I have no idea where all this bubbly happiness is coming from - but it's starting to scare me too ;-)

On Thursday morning, I headed out for a run just after 5am on a rather cool & overcast morning. My energy levels were a wee bit lacking so I ignored Garmin Elektra & decided just to see how I felt. Pretty flat but moving pretty comfortably on the downhills ;-) was the answer. Finished with 5.66kms in 35mins (aver 6.11min/k).

MTD: 14.66km

Friday became an unplanned rest day after a, um, rather big night on Thursday night. Twisting & turning & bending & stretching on a Pilates reformer machine held little appeal today ;-)

Now that I'm doing a lap of Quarry Road on Christmas Eve & the Black Stump party pooper 16km run on NYD, it's about time I found some hills - now where did I put that map… ;-)

Baked dinner Wednesday...

Ustraya 2 - England 0 :))

A number of people asked me on the weekend how life at Penriff was going. I am absolutely LOVING it. Despite being away for 13 odd years, I have somehow slotted back seamlessly into the fold. I am even loving the commute! And that's not even taking into account the fact it's Baked Dinner Wednesday ! Happy days ;-)

Anyhoo, my legs pulled up fine after Sunday's little adventure. No DOMs which was good - it was just my cardio fitness (& a stitch) which stopped me from going any faster.

I have been pretty tired since the weekend. So in an effort to look after myself (not to mention trying to avoid going back down the exhaustion path again), I made Monday & Tuesday rest days & slept in until - wait for it - 6am! LOL. But I was back at the gym at lunch today for a weights session with Satan. The same session as last week with a focus on glutes, hammies & core strength/balance.

Heading out for a run tomorrow morning. Did I mention that I am one happy gal?

Tuggerah Lakes Mardi Gras 9kms race report!

Wow. What a weekend. Man oh man I am going to sleep well tonight. I said to Owly in the car on the way home - I have not felt better - physically, emotionally, mentally - in a very long time. It seems the Phoenix was rather appropriate...

This is going to be a long post - I'd apologise but it's my blog ;-)

Anyhoo, to backtrack a bit - Friday proved to be an intriguing & interesting day. In the morning I left the gym with jelly legs after doing 20mins of leg work before the pilates class. Another tough class too - my lack of training in the last few weeks was showing but I know my strength will return quickly.

Work was crap - so crap infact that I got stuck in the office finalising an urgent deal (aren't they all!) & missed lunch entirely! Yes, that's right. I missed a long boozy client lunch & instead was reduced to eating sushi rolls at my desk at 3pm! Not happy Jan. My day however took a very surprising turn with an interesting offer which came completely out of the blue. I won't take it up but it proved to me (once more) that the planets are moving into alignment for me.

After meeting Ellie at 3.45pm, we headed to Leichhardt to meet Owly for the girl's road trip to The Entrance. Thanks girls for keeping me so entertained on the drive (skinny girls, skinny girls, skinny girls, I love 'em, I love 'em, I love 'em, I love 'em).... Friday night was fun - great food, company, bubbly, girl talk & gelato.

Saturday was overcast. At this time I was somewhat concerned by the weather - I hadn't checked the weather forecast when I packed on Thursday night & so had brought absolutely no warm clothes - a decision I was too regret on Sunday. We spent the day eating & shopping & later in the day caught up with Portrunr. Dinner on Saturday night was fun - I hope everyone enjoyed the flood which I had arranged especially to add some atmosphere to the night ;-)

I can't say that I was particularly looking forward to running when I looked out the window on Sunday morning & saw rain & lots of wind. But this day last year was probably my lowest point in my ITB battle - not because I wasn't able to race but because when I walked up the hill to my B&B after cheering at the race, the pain in my knee - simply from walking up the hill - was excruciating. I cried from frustration more than once during that period of my life but that was the only time I cried due to the pain. By far, my lowest point. So that might explain why I may have been spotted this morning skipping across the oval yelling words to the effect "woohoo, I'm running!"... :-))

I have to thank TigerAngel for giving Owly & I a cuddle to try & keep us warm as we huddled under the bridge waiting for the start of the race - thank you :-)

I had decided to treat the "race" simply as a training run. Due to illness I hadn't run for more than 40mins in over a month so I decided to go out with Ellie, Owly & Lulu at their HM pace & then see how I felt at the turnaround. Shortly after the start, Ellie had disappeared into the distance, Owly had teamed up with Caro so I ran to the turnaround with Lulu averaging around 6.10min/km. I actually felt terrible the first few kms - my legs felt fine but I couldn't breathe. Once we'd started running I actually enjoyed the conditions - you (well, I) can't help but smile when running through puddles! By the turnaround, I was feeling better so I decided to pick up the pace & pick off a few people in front - I lurve chasing people down ;-)

The last 3kms were a bit of a struggle as my lack of fitness took a toll - as did a stitch. But my legs felt - feel - great! According to Garmin Elektra I finished in 50.42mins (aver 5.43kms) - my splits tell the tale:

6.05
6.09
6.06
6.14
5.48
5.10
5.29
5.22
4.19 (.885km)

How is that for inconsistent? ;-) About 1min off my PB but in the circumstances, a result I am really happy with :-))

Edit: results are in - 50.59mins!

I had planned to run back down the course to meet the girls but I got cold really quickly once I had stopped to stretch. So I ran back to the hotel for a quick (hot) shower & was back at the finish line in order to watch the girls come through - Ellie, Owly, Lulu & Go Girl - tough chicks (mentally & physically) & I'm very proud of you :-))

After checking out of our hotel & a lovely - leisurely - breakfast with a stack of CRs, it was time to head for home. Right now, my legs are feeling great - no niggles & I am one content (albeit tired) Phoenix ;-)

I'm planning on taking it a bit easy for a next day or two & then it might be time to dig out one of those maps next weekend...

Is nude really a colour ?

Wednesday, I headed to the gym for a GRC Pilates class at lunch. I'm glad I didn't do the Int/Adv class - I may not have noticed much of a decrease in strength during my session with Satan on Monday but I certainly did during this class. At least I know it will come back quickly :-))

This morning (Thursday) I headed out for an easy 30mins run this morning. Garmin Elektra suffered a mild stroke this morning & actually refused to turn on (& yes, she was fully charged) so I set out sans-watch. It was absolutely beautiful out there this morning - still & quite chilly actually. Despite taking a new route, I somehow managed to arrive home exactly on 6am as planned (mind you I did stop to ask someone the time at one stage…)

Despite a bit of a cough setting in over the last 48 hours, I felt soooo much better today. After Tuesday's run I was actually contemplating not doing the 9kms on Sunday. But today felt good. The spring hasn't quite returned to my step but I certainly didn't feel as flat as I did on Tuesday. According to gMaps it was about 4.9kms. I have no idea how long it took as I didn't check the time as I left the house.

Tomorrow (Friday) is going to be a big day. Up early (4.45am) to drive into the city and then another GRC Pilates class before work (!). A long client lunch (non-boozy for me 'cause I'm driving) then its the start of our next road trip. Ellie, Owly & I are heading up to The Entrance on Friday night for a weekend out of Sydney before the race on Sunday. Looking forward to a relaxing - and social - weekend !

Total for November - 43.87kms. I'm actually very pleased with that given I missed 14 days of training (due to sickness for once and not injury, LOL!)...

Today's episode is brought to you by the letter 'g'...

Monday 27 November
Austraya 1 - England 0 :)

Feeling very tired today despite 8 hours sleep last night. Still nowhere 100%. Anyhoo the body held up well after yesterday's lil adventure. No niggles, just some DOMS particularly in my adductors.

I headed to the gym for a weights session with Satan after work tonight. My first weights session in 3 weeks (yikes) but surprisingly I felt much stronger than I had anticipated. A new circuit was on the cards tonight with a focus on glutes, hammies & core strength/balance. The glute & hammy work identified a bit of a muscle imbalance that has snuck up while I wasn't paying attention. A really tough but fun session - gosh, it's nice to be moving again :)

Tuesday 28 November
After an interrupted nights sleep, I was very tempted to roll over & go back to sleep when the alarm went off at 5am. But I didn't. Got up & was running by 5.15am.

Despite the temp out here being forecasted to reach 40 degrees today (and it did!), it was actually quite mild this morning - beautiful running weather. The run itself however was fugly - bloody hard work but ya get that. After this mornings effort, I'm certain my "race" plan for Sunday is the right one - there is no way I could go any faster right now. In fact, I may even have trouble keeping up with Owly's HM pace over the first 4.5kms.….Finished with 5.61kms in 35mins (aver 6:14min/kms).

And then I read for 20mins & slept for 40 on the train on the way to work. Nice.

And later in the day spent an hour in the Tiger's den having my ITBs tortured. Not so nice ;)

MTD: 38.97kms

I'd rather be a convict than a pom....

Hehehe

Thanks to everyone for your well wishes & concern. I am taking good care of myself - many moons ago I had a similiar viral thingy which floored me for 6 weeks & took me 3 months to recover so needless to say, i'm not particularly keen to go down that path again...

I've had a lovely few days. A great night on Friday at CR drinks. It was great to catch up with so many friends - and thanks to Owly for the company ;-) At some stage on Friday night I came up with the great idea of Owly & I heading over to meet the CRs doing the 5kms challenge for breakfast. It didn't seem like such a great idea when I crawled into bed at Owly's at 2am and even less when Owly & co came home an hour later...Still we somehow managed to drag our butt's out of bed in time so we (Chonky, Unc, Owly & myself) made it to the new cafe at the pool just as the challenge was finishing...perfect timing!

After 2 weeks of absolutely no exercise, I finally headed out for a run this morning. The plan was 30mins easy at LSD pace (6:30min/kms). It didn't seem particularly easy - in fact it felt like bloody hard work. Still, 4.59kms later & it's done - and I have nothing else to do today except lie on the couch watching the cricket - assuming there is a full days play ;-)

Hopefully with an easy week this week, I can get back into a full training workload next week. I've got plans....
Mon - weights with Satan
Tues - run (35mins)
Wed - Pilates
Thur - run (30mins)
Fri - Pilates & road trip !
Sat - rest
Sun - Central Coast 9kms race - judging by how I felt this morning, I'll be treating this as a training run & doing it at LSD pace..

Attitude & circumstance

Your attitude is not determined by circumstances, but by how you respond to your circumstances.

You can respond positively or negatively to any situation.

It's how you react to events, not the events themselves, that determines your attitude.

Things turn out best for the people who make the best of the way things turn out.

Any challenge facing you is not as important as your attitude towards it, for that will determine your success or failure.

Bad boys & inappropriate jokes....

It was 31.6 degrees (89F) at 5am here yesterday (Wednesday). God I love ducted air-conditioning...

Thanks for your well wishes. I'm still sick I'm afraid. Had a bit of a relapse of the viral thingy this week & so am having today off work in the hope I can shake it. The fact that the Ashes starts today played absolutely no part in my decision to have today off - it's just an added benefit ;-) I've done absolutely no exercise in 11 days now so I feel like a big, sick blob. But hopefully with some rest today I'll be right to head out for a run over the weekend...fingers crossed.

And so, the next chapter begins...

I'm ready. Bring it on.

________________________

Still sick. Have done zero, zip, nada for a week now. Walking up a flight of stairs still leaves me feeling like I need to sit down to recover, so it's going to be a few more days. On top of the virus I had/have (which has given me an overwhelming sense of fatigue), I now have a head cold. I feel positively delightful. Not ;-)

It's no longer about my lesson...

No wonder Sunday's long run felt so difficult.

I've been absolutely floored this week by some viral thing - something different from the flu that's going around the office at the moment - that has left my throat feeling like I've been swallowing razor blades (don't try this at home kids) & as though I could sleep for 30 hours a day & it still wouldn't be enough.

Today (Wednesday) my throat has improved but I'm actually feeling even more exhausted & tired. It was a struggle to walk up a flight of stairs this morning. A few more days rest & hopefully I'll be right to head out for a run on Saturday..

And yes, my chin is fine - thanks for asking ;-)

Lap it up

Given its an easy/recovery week, I left my new acquisitions at home & went for an easy 50mins around the block. My first humid run of the summer (hardly surprising given my mid-week sessions take place at 5am). Throw in a bit of dehydration & a bit of a headcold which seemed to have arrived this morning & a flatish, easy run around the block felt a bit harder than it should have.

Anyhoo, it's done. Nothing exciting to report I'm afraid. Today's 'locals' sightings did not consist of idjits in utes but instead a rabbit & a couple of ducks :-)

Finished with 7.79kms in 50:03min (aver 6:25min/kms)

This is going to be an interesting & perhaps difficult week for personal reasons. But ya get that...and I know the PG is with me :-)
Mon: bike interval session & weights with Satan
Tue: run (45mins)
Wed: Pilates (Int/Adv)
Thu: run (40mins)
Fri: rest
Sat: run (70mins)
Sun: rest

MTD: 28.77kms

BTW, U2 were amazing!

A turning point...

There comes a turning point in every girls life.

It is not when she gets her first bra. Nor when she kisses a boy for the first time. Or buys her first car. Or diamond.

Nope.

It's the day she buys her first topographic map.

Yes, it's true. Yours truly - who doesn't own a street directory & instead relies on her own innate sense of direction - is now the proud owner of not 1 but 2 topo maps (Springwood & Katoomba if you must know).

I'm sure the PG girls are shaking their heads at me right now - but I know others out there understand…. ;-)

Let the adventures begin!

Locked & loaded

Well my leave has been approved and I booked & paid the deposit on my holiday to Mexico/Guatemala et al yesterday. Woohoo!!

Wednesday 8 November

Why is it that after 8 hours sleep I feel even more tired??

Headed to the gym for a GRC Pilates (Int/Adv) class at lunch today. Really tough class with a particular focus on glutes. Geez. It still hurts to sit down...

Thursday 9 November

I had an easy 30mins on the program for this morning & a date with Saint Andrew tonight (thankfully) so I combined the two.

Got up at 4.45am - left home just after 5am after eating some breakfast - arrived at Rozelle (where I park my car so I can make a quick getaway from the city & get to the Saint's office) just after 6am - and then ran to work: from the parking spot onto Victoria Road, then over the Anzac Bridge (my first time!), through Pyrmont, over Pyrmont Bridge, up King Street and around Hyde Park before arriving at the office. It was a nice - new - course for me which I enjoyed (despite the traffic & the hills). I felt pretty comfortable which was pleasing given it's a bit hillier than I am used to & I was running with my Camelbak for the first time in ages.

Garmin Elektra fell into a coma as I passed through the city so I have no idea exactly how far it was so I'll guess 4.5kms in 30mins.

Caught up with Ellie over lunch at the Lindt Café today (*waves*). One thing I miss about being out west is not seeing the girls as much as I would like. Ellie however seems to think that my mum isn't feeding me enough because she held me down & force fed me some chocolate hazelnut concoction ;-)

And yes Gronk. I think you are right - the mountain air - not to mention mum's cooking & lots of reading time (which is soul food for me) is really agreeing with me…and I haven't even hit the trails yet ! :-))))

MTD: 20.98kms

What is it about seeing men cry that floors me. My (baby) brother & his g/f are flying out this morning to start their new lives together in Canada & I've just said goodbye to them. There have been tears. My brother started it. I will miss him - we are a really close family. But I am happy & excited for him. I'm sure he will enjoy the minus 45 degree winters ;-) Hopefully we will be able to meet up in Mexico when I'm there in April or May…besides it's about time I was the centre of attention at home ;-) Hehehe.

We have lift-off...

I am reminded today of JFK's quote - 'we do it not because it is easy, but because it is hard'.

Monday 6 November - the birth of Apollo...

A big day to start the week. And a good thing too given how much I ate (& drank) this weekend….

Started the day with my first interval session on the bike (who by the way I have named Apollo) in about 2 or 3 weeks I think. It was a tough session - I was 'glowing' a lot ;-) but it passed very quickly as I was watching the 2006 Port Mac IM DVD (thanks A!). Gee, between following yesterday's events at the HIM & watching this, it's almost enough to give a girl ideas - almost but not quite ;-)

5mins warm up
4min efforts/2min recovery x 6
5 mins cool down
Total: 46mins.

And then I slept on the train on the way to work. LOL. Given that my morning sessions (including stretching) need to be finished by 6.15am (!), the extra sleep time afforded by the commute is going to come in v. handy ;-)

After work I headed to the gym for a weights session with Satan. Same session as last week with the primary focus on my core. Nasty. But gee it was fun :-)

Tuesday 7 November - lost in suburbia…

Well, that was interesting. Today was supposed to be a designated hills session. My first since, oh, July. Instead I got lost in suburbia during my warm up & ran out of time to head for the hills. Doh. In my defence, when I last lived here, the area in question was vacant land - besides it's easy to get confused by streets lined with McMansions with utes or Holden Commodores parked out of the front….

Anyhoo, I made it out of suburbia eventually and 35mins into the run I found a mini-hill (an incline really) on which I did 2 reps. Better than nothing I suppose. Still no sign of any camber-free roads or footpaths around here which is a proving to be a real pain in the tib-post..…

The run felt pretty comfortable though I need to see Saint Andrew. My lower back & pelvis are out of whack but (fortunately) it didn't seem to affect me today. Finished with 6.48kms in 39:55mins (aver 6:09min/km). My legs are feeling very beaten up now after an hour in Tiger's Discothèque this afternoon.

BTW there will be no more references to being 'niggle free' in this blog. I need to shift my thinking & the best way for me to do that is not to focus on being niggle free but just to accept the new reality :-)

MTD: 16.48kms

Memoirs of a boudoir...

Garmin Elektra's boudoir (aka cradle) was 'misplaced' during the move. I put it in a safe place, so safe in fact that I only found it a week after I moved. Don't ask me where it was...So it's back to a normal watch (god forbid) and Gmaps pedometer (sp) for the last two outings.

Thursday 2 November - meeting the locals...

I was out the door & running by 5.15am this morning in order to get some (recently neglected) stretching done before getting ready for work. Yawn. It was actually a lovely run. Very quiet - it seems 5.15am is too early for the walkers in the neighbourhood. Having a rest day on Wednesday had done wonders for my legs - they felt normal again; none of the dead-leggedness of the last few days. I ran past the ADI site at one stage looking at the mist in the trees, the grazing kangaroos & the beautiful pink sunrise in the background. Bewdiful. Fortunately the site wont' be turned into a housing estate accommodating a 6k adults, 10k utes & 24k rug rats until long after I've moved away again.

At some stage I need to think about the pace at which I run my midweek sessions - rather than my current plod-along-at-whatever-pace-I-feel-like-running-at-the-time approach. But for this month & perhaps next, I am going to continue to build the mileage (sensibly) and enjoy this new injury/niggle free reality :-)

Finished with about 5kms in 30mins. Long run on Saturday which will be an interesting experiment in listening to my body & trying to pace myself sans Garmin Elektra's calming influence…

At lunch, it was off to the gym for a weights session with Satan. A brand new program full of all sorts of nasty new surprises, most of which I'm too tired to try & invent names for. Must say the lunges with the front foot on a wobble cushion was pretty interesting after my run in the morning...

Saturday 4 November - long run Saturday

With the big party at home on Saturday night, I made the v. wise decision to do my long run on Saturday so I could veg (ie recover from the party) on Sunday.

And for the first time in over 2 months, I ran for an hour!! (*she cartwheels*). No injuries. No niggles. One happy gal :-)

The camber on the roads around, I'm discovering, is a real problem. I even broke my cardinal rule of running towards the oncoming traffic at one stage. Yes, I know I broke the rules 2p. But it was a v. quiet road & I turned my iPod off & I was paying attention & I'd rather get hit by a car then upset my ITB again (ok, so maybe that's an exaggeration)....

Finished with 10kms in 62:49min. Ok, so it was a bit faster than my normal long run pace but I was having fun!!

MTD: 15kms

This week, I'm going to ease my runs back a touch. I've been building for 4 weeks now. Besides, in a fortnight I'll be staying in Lilianfels in Katoomba for the weekend and part from drinking cocktails & laying by the pool (either the indoor or outdoor one) it would be a crime not to find a trail while I'm there....
Monday: weights with Satan
Tuesday: run (40mins)
Wednesday: GRC Pilates (Adv/Int)
Thursday: run (30) mins
Friday: ride (interval session) & GRC Pilates (Adv/Int) & U2 concert!!!
Saturday: rest
Sunday: run (45 mins)

Edit: congrats to PGer Miners & my uncle (*waves*) for finishing the Port Mac HIM today in horrendous conditions. My uncle finished second in his age group - not bad for an old fella ;-)

The chaos theory...

…is in action at Penriff at the moment. I wouldn't go so far as to say that I'm settled in (far too much unpacking still to go) but my worldly possessions & I have now relocated to Penriff. Fortunately I'm not the only one causing chaos at the moment. My brother, M, & his (Canadian) g/f, E, also moved into our folks place during the last week. Did I mention that our folks are saints? M has just rented out his house ahead of flying out in 2 weeks to start his new life with E in Canada. Thankfully it’s a HUGE house & my bedroom is hidden down the back! LOL. Seriously it is crazy but fun & funny & wonderful to have everyone all together again before M heads off o/s for who knows how long - I wouldn't have it any other way right now.

Before a quick recap, I should warn & apologise for the fact that my blog reading is going to suffer as a result of my new arrangements. I'm just not going to get a chance to catch up during the week but will *try* to do so over the weekends...and sorry - this is going to be a long, catch up post...

Sunday 29 October - checking out the hood

After moving on Saturday I really didn't feel like getting out of bed early on Sunday but the amount of junk food I've eaten over the course of the weekend proved to be sufficient motivation. Actually another motivating factor was that today brought up my 4th week of consistent training. My mileage hasn't been high but my sessions have been consistent & have all been 'as per the program' for the first time in about a year !! Woohoo!!

I headed out in a direction I haven't run before. It was a lovely run, largely through a reserve not far from home. I did find that the camber on the roads & footpaths was terrible - something I need to be very careful with in the future - and my tib-posts were a little tight afterwards. But still & again, no niggles at all. I am one happy (but tired) gal right now! According to Garmin Elektra, I finished with 7.83km in 50:04mins (aver 6:24min/km). Will update this post once I unpack my 'puter & can upload to SportsTracks.

Monday 30 October - a glutton for punishment

I had an appointment after work with my pod. Which meant I had to drive to work today. So the alarm went off at 4.45am. Yikes. Hopefully I don't have to do this too often! Arrived at Rozelle (where I park my car) at about 6.15am & was in the gym in the city by 6.30am. As if I haven't done enough strength work this weekend by moving a gazillion boxes, I decided to do a weights session this morning. It was actually a good decision; I thought I would be tired & weak but far from it. Except for the bicep curls, I felt really strong & focused. The fact that I'd already eaten breakfast & been awake for over an hour & half may have had something to do with it. Session comprised:

* circuit of deadlifts, shoulder press & squats with 15kg barbell - 3 sets;

* circuit of single arm lying tricep extensions, single leg press (with leg externally rotated to target the VMO) & hamstring curls - 3 sets;

* circuit of bent-over rows, bicep curls & chest press with 15kg barbell - 3 sets.

Finished with 20mins of stretching. A good session; I really enjoyed it. Then it was off to work for a rest ;-)

As for the pod, I'm happy to say that I have been honourably discharged with instructions to keep up the calf exercises (which I must admit I've been pretty slack with over the last week or so), gradually re-introduce hills & then when I'm a wee bit stronger, re-introduce running on grass. My day finished with a lovely dinner & catch up with Owly in Five Dock (*waves*) before driving home.

Tuesday 31 October - baked dinner Tuesday!

With a big party at home this Saturday night (a combined farewell to M & E & an early birthday party for Ma) I'm doing my long run on Saturday so had to shuffle the program around this week.

Headed out to explore the hood in a different direction today. Apart from the fact that my legs (adductors & hammies in particular) were dead & sore after yesterday's weights session, it was a pretty comfortable run with more rolling hills than I have run in a long time. I stopped & walked at one stage past the magpie warning sign - this magpie in particular has been a big fan of mine in the past. I got dive bombed about 6 times in the space of 2 mins when running past him one day. Needless to say, I'm very keen to make sure I don't piss him off again. No sign of the bugger today - thankfully - though I will be detouring around that spot in the future.

Accordingly to Garmin Elektra, I finished with 6.60kms in 40:08mins (aver 6:05mins/kms). Which is only just over a km less than my long run on Sunday. Time to (sensibly) crank up my long run me thinks!

After yesterday's weights session & a massage today, my legs are feeling suitably beaten up this afternoon. Thankfully it's baked dinner Tuesday :-) Happy days.

Total for October: 72.34kms!!!!!!!
Not my highest month for mileage but by far my most consistent, enjoyable & rewarding :-)

Grief - and moving - suck...

Wednesday 25 October

I woke up feeling tired and lethargic after a late night packing so I decided to ignore Gamin Elektra & just roll my legs over. They felt dead (as they always do) the day after a massage but once again, no sign of any niggles. I could get used to this ;-)

Finished with 5.25k in 30:03mins (aver 5:43min/k).

Caught up with Portrunr (who was in town), Beki, Blkbox, Owly, Don Juan & Ellie over dinner tonight. Was lovely to see everyone again.

MTD: 51.86kms

Thursday 26 October

I need sleep.

Edit: went to my first Immediate/Advanced GRC Pilates class tonight with Lulu. Let's just say that we have a new candidate for Satanic Pilates Instructor. Best summarised by the words I used when we walked out of the class: holy crap.

Friday 27 October

Still need sleep. I've got the day off work today in order to finish packing before moving tomorrow.

Another niggle-free run this morning around the 'hood for the last time. Tried to slow down but couldn't. Don't ya hate that? ;-)

Finished with 6.05kms in 35:10min (aver 5:49min/km).

MTD: 57.91kms

It's all about the bike...

bicycle race-queen

Road trip!

Spent the past weekend in chilly Canberra. Strewth & CJ picked me up from my hotel at 8.30am on a fresh Saturday morning for breakfast - it was soooo lovely to catch up with them both (*waves*) -


L-R: me, Strewth, CJ.

Saturday afternoon this pussycat headed to Canberra Zoo for a close encounter with another cute cat -



Isn't he bewdiful? And yes, I made it out of there with all my digits & limbs intact.

Sunday dawned even colder. I headed out for a run just before 7am. Despite the fact that Mt Ainsle & its trails were tantalisingly close to my hotel, I behaved myself & stuck to the flats. Headed from my hotel down to do a loop of the War Memorial, then along Anzac Parade heading towards the lake and looped back & headed for home. Finished up 7.16km in 46:42mins (aver. 6:31min/km). And at the risk of repeating myself (again), no niggles!! I am loving this 'niggle free, consistent training' thing. Who knew it was so much fun ;-) (*she says touching wood). I'm also pretty pleased to see that my 'run all day'/LSD pace seems to be picking up; mind you I've only been running flats lately....

MTD: 46.61kms

Today (Monday) it was back to the gym for another weights session with Satan. Asimilarr session to last week. I was feeling very tired before the session but woke up pretty quickly after it started -

* lunges with single arm shoulder press with 6kg dumbbell (opposite arm to front leg);

* push-ups (On. My. Toes. Baby);

* a core exercise - god knows what its called but basically starting on all fours but with the top of your feet resting on a swiss ball then rolling your legs out straight so you are in a push-up or prone hold/plank position before coming back down;

* adductor exercise using the swiss ball;

* lying side leg circles,

repeated twice with a final set of lunges/shoulder press thingys to finish. Feeling great now!

I'm moving this weekend. And given that my loungeroom looks remarkably normal, I've got a *stack* to do this week so my training (and particularly my blogging and blog reading) will be limited...

...you ain't seen the best of me yet...

Headed out for another 30mins run this morning. Finished with 5.21kms in 30:05min (aver 5:46min/km). Woohoo. No niggles; I felt strong & the pace pretty comfortable. Happy happy days!

MTD: 39.45kms

...she knows what she wants...

Monday became a rest day due to a combination of logistics, a full Pilates class & the need to get home at a decent hour to get some packing done. I am throwing out about 4 times as much stuff as I am packing - its kind of therapeutic really !

Up early on Tuesday morning for another interval session on the bike:

5min warm up
3mins hard/1:30min recovery x 8
5min cool down
Total: 46mins

Another hour in the Tiger's House of Ice Torture ironing out the legs this afternoon - looks like last Thursday's run might have been a bit of an anomaly. Fingers crossed it stays that way.

Today (Wednesday) has been a big day. Back on the road this morning for another easy 30mins around the 'hood. Finished with 4.87km in 29:59mins (aver 6:09min/k). That pace felt really comfortable - the (limited) riding that I have been doing is paying dividends for my fitness, giving the even more limited running that I've been doing over the last month. Would you believe it's been a month since I ran for more than 55mins? Nah, me neither but I'm not fussed; I'll take a short niggle-free run any day. My legs (tib-ants in particular) felt pretty beaten up after my massage yesterday but no sign of any niggles - happy days :-)

I also caught up with Go Girl at the Lindt Café this morning (*waves*) and then stopped in to drop off Greg Welsh's book to Ellie (*waves again) before heading to the gym after work to see Satan (who has been away for 3 weeks). My dodgy right collarbone/shoulder has been a bit grumpy the last few days - particularly when I wake up in the morning after lying on it - but I didn't notice it during the session:

* lunges with single arm shoulder press with 5kg or 6kg dumbbell (opposite arm to front leg);

* push-ups (On. My. Toes. Baby);

* a core exercise - god knows what its called but basically starting on all fours but with the top of your feet resting on a swiss ball then rolling your legs out straight so you are in a push-up or prone hold/plank position before coming back down;

* adductor exercise using the swiss ball,

repeated twice. A good session - felt strong (well, except for the third set of push-ups). Finished with 20mins of stretching & half a cape fruit & nut roll from Bakers Delight. Yummo.

MTD: 34.24kms

Wombats, confessions & wrenches - Fitzroy Falls 2006 road trip!

Friday & Saturday – road trip!

Met up with Owly & Ellie just after 4pm on Friday afternoon for the start of our eventful road trip down to Kangaroo Valley ahead of the race at Fitzroy Falls on Saturday. Fortunately what is discussed and confessed on tour, stays on tour ;-) First there was the traffic out of Sydney which was actually better than I expected, the detour for a pitt stop at Heathcote Road, the best pizza I have ever had (at Vin Santo in Mittagong) and the first time I have ever seen a wombat in the wild! The excitement of seeing said wombat was somewhat tempered by the fact that it was waddling across the road on a bend & required some emergency breaking. Still, all survived the encounter & we arrived at our lovely B&B in Kangaroo Valley just after 9pm. My second sighting of a wombat was a rather more low key affair but no less wonderful – it waddled across the backyard of the B&B as we pulled up.

Nothing can be said about the weather on Saturday except that it was bloody hot – even at 6.30am as we sat on the veranda & ate our breakfast



Somehow we managed to wrench ourselves away from the comfort of our B&B for the short drive to Fitzroy Falls, arriving at about 7.20am. Saturday was an interesting day for me. It was lovely to catch up with so many friends & to give them some encouragement as they battled the incredibly tough conditions. Personally however it a difficult day – quite gut wrenching really. Thanks to my cohorts for their support ;-) Interestingly after getting home, I discovered this quote which seems particularly appropriate for me today –

"Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance" - Bruce Barton

The trip home was less eventful (thankfully) but no less fun. I got home exhausted not long before 6pm. I have no idea how Ellie & Owly had the energy to head out for a big night. I’m such an old woman ;-)

Sunday - time for a run myself...

I wasn’t sure what to expect during this mornings run after Thursday. But it seems that several days of stretching, self-inflicted torture with the rolling pin & the threat of further reprisals seem to have been pretty effective. No sign of either the tib-ant nor ITB playing up today. Phew. Back to LSD pace today which now seems to be around 6.45min/km rather than 7min/km that I was previously running my long runs at. I couldn’t have gone much slower today without walking. Finished with 5.6k in 35:40min (aver 6.22min/k)

MTD: 29.37k

A visit from an old friend....

Yet another flat, easy 25mins run this morning - finished with 4.33kms in 25:03mins (aver 5:47mins/km). The average pace is interesting - it felt much easier than that. But given my next comment, I'll definitely be slowing down...

Alas, it wasn't particularly niggle-free. Let's just say the Problem Child (otherwise known as my right ITB) dropped by for a visit during my run this morning for the first time since I started running again in March this year after having 4 months off because of it. Needless to say, the rolling pin & TPC are going to become close friends over the next few days. Another nemesis, my left tib-ant, was also clamouring for attention. Yep, it was that kind of morning. I was warned that I might develop a few different niggles because of the (significant) change in my footwear but I confess that I thought I may have gotten away with it.......she'll be right mate...

I had planned to do a GRC Pilates class at lunch tomorrow but we'll see. Either way the JOE-mobile road trip to Kangaroo Valley starts tomorrow afternoon ahead of the Fitzroy Falls race on Saturday.

MTD: 23.77kms

Secrets and lies...

Another interval session on the bike this morning - which meant another morning in front of my 99 TdF DVD - well, there are 5 DVDs in the set but still…. Miners, fancy a trade???

5mins warm up
5mins hard/2.5mins recovery x 4
5 mins cool down
Total: 40mins

Then it was back to the gym at lunch for another GRC Pilates class. The difference between instructors is really amazing. I'm only going to stick to classes by the Satanic Pilates instructor in the future if I can help it. Not to say the others aren't good, but SPI's classes are considerably tougher. Lulu knows what I'm talking about it. Love. It

I have been harbouring a secret desire to do the 5kms at Fitzroy Falls on Sunday but was reluctant to do anything which might set back my training - if that's even possible ;-). But as the Tiger reminded me yesterday, I have been told to keep off unstable surfaces - not to mention hills - for the time being. Ho hum. Will have to settle for my role as Director of Logistics for the JEL-mobile ;-) and the cheersquad…. Unfortunately this is the second year in a row that I've missed out on running this event but I'm ok with that - I have my eyes on MUCH bigger prize...

Off for another run in the morning. I feel like I need to cross my fingers - consistency is a scary new world for me ;-)

Play it again Sam....

Another comfortable, enjoyable, niggle-free 25mins run this morning. Finished with 4.25km in 24:57mins (aver 5:52min/km). Happy days!

MTD: 19.44k

Rome wasn't built in a day...

Another weights session in the gym tonight. A rather eclectic program based on a few bits neglected in the last few weeks (back & tris primarily) & the availability of equipment.

I've decided on a few long term scary goals recently. Nothing like being niggle-free to actually get you thinking long term...and no, I'm not sharing them - just yet.

Insatiable...

My already incredible appetite has gone into another stratosphere after 2 heavy weights sessions this week – love it!

Friday 6 October - Pilates
I headed to the gym for a GRC Pilates class at lunch. Another tough class from the Satanic Pilates Instructor. My core quickly reminded me that I haven’t been to a class in 2 weeks now….

No exercise this morning – but no sleep in either – as I drove to Rozelle so I could make a quick getaway from work in order to meet The Owl & get to Concord in time for my 6pm appointment with Saint Andrew (Owly had the appointment after mine!). I could really get used to leaving the office at 5pm! Afterwards I had dinner with Owly in Concord at the positively normal hour of 7pm (!) before dropping her home. Lovely to see you Owly!

Sunday 8 October - run + ride
After a crap nights sleep thanks to an unsettling SMS at about 11pm, I arrived at Centennial Park feeling tired just before 7am to meet Ellie to join her for the last 30mins of her run. It was CR-central this morning. As I was pulling up, I saw Blue Dog (undercover) comfortably gliding past. No sooner was I out of the car that I heard “Hi Jen” and there was an undercover Bristol FC (*waves*) a few cars down from me. We also bumped in Kit & Bernie G shortly after setting out on our run.

This was my longest run to date (30mins), in my new neutral shoes (sans orthotics) & if my loungeroom wasn’t crowded by packing boxes, I’d probably do a cartwheel. No injuries. Not even a niggle. I’m feeling great. Happy days :-)

Once we finished our run, we were joined by our personal slave from Clarence Street and it was onto our bikes for Ellie’s maiden voyage on her bewdiful new bike (complete with spokey dokes). My bike is now the proud owner of a lightening bolt spokey doke – thanks Ellie ;-) An easy 6.5kms later and it was time for breakfast. Let me tell ya – Ellie is a natural on the bike. In years to come, when she makes her IM debut, I’ll be able to say “I was there the day she first took her bike for a spin…” ;-) A lovely breakfast in Clovelly Road & a walk through Cheeky Monkey without spending any money (a rarity for me) rounded out a lovely morning.

MTD: 15.19kms

This week has been a good/consistent week of training for me –
3 x runs
2 x rides
2 x weights sessions
1 x pilates class
Phew. Can’t begin to describe how happy I am to be running without any sign of niggles.

The week ahead about the same workload I hope – but with a bit more packing than has been done this week !
Monday:
PM: weights
Tuesday:
AM: run
PM: massage
Wednesday:
AM: bike interval session
PM: GRC pilates
Thursday:
AM: run
Friday:
AM: GRC pilates
PM: Road trip to Fitzroy Falls with Ellie & Owly
Saturday
Run
Sunday
Rest

...a little more action...

My tib-posts have been a little unhappy the last few days - they are a bit uncomfortable when I walk but (get this) not when I run! About bloody time I had an injury I can run through ;-) But yes, I'm being very careful & the Tiger is being kept fully informed.

Another easy, flat, niggle-free run this morning for 25mins! Woohoo. Happy days. Despite last nights weights session I felt strong & was running comfortably at 6min/km pace. No sign of any other niggles or tightness as a result of ditching my stability shoes + orthortics. Finished with 4.16kms in 25:03mins (aver 6:01min/km). Woohoo.

MTD: 10.7kms

A little less conversation...

To answer a few questions first:

* despite seemingly adopting a new nickname over the weekend (jen_swells) - thanks TA! - while my 'sea change' is 6-9 months away it is in no way related to pregnancy (thank you Cirque). God forbid.

* yes Hilda, my holiday to Central America is still going ahead in April next year (I hope we can meet while I'm there) before the 'sea change' kicks off shortly afterwards ;-) And no more hints!!!

Today's resolutions:

* I must eat dinner earlier. Tonight it was 9.20pm. That's not good.

* I choose to ignore the voice in my head which suggests that I must or should run every second day or 3 or 4 times a week. I think that is a battle we all struggle with - the perception of what we should be doing & how our fitness will be adversely affected if we don't do it. Perhaps those are the times when it is most important to (truly) listen to your body.

* don't buy so much books. Packing sucks.

I had a good day today. Helped Ellie spend her money when she bought a very sexy bike. It's almost enough to make me want to take up tris. Almost, but not quite ;-) Reminds me that its about time I got mine dirty...

Headed to the gym tonight for another weights session - hopefully I didn't fry my legs as much as I did on Saturday:

* circuit of deadlifts, shoulder press & squats with a 15kg barbell x 3;

* superset of single leg press with foot externally rotated (to target VMO) and hamstring curls x 2; and

* circuit of bent over rows, bicep curls & chest press with a 15kg barbell x 3,

finished with 20mins of stretching. My forearms were fried by this stage so I couldn't contemplate doing any more upper body stuff. Still, it was a good, strong session.

Feeling feisty

For the first time in a while I set out for my run in drizzle this morning. Mind you, I haven't been doing much running lately :-) It was lovely.

The plan was another easy 20mins run – Garmin Elektra has PMS today and so was in a bad mood but I finished with 3.34kms in 22:28mins (aver 6:44min/kms). My legs felt like they had concrete blocks attached to them but so far, still good. Happy days! You know it's been a tough couple of months when an easy, flat, 20mins, niggle-free run is worthy of comment!

MTD: 6.54kms, LOL

Sea change. The Preface.

This post could also be titled "touching up my (westie) roots".

I was going to leave it another week or so before posting about this but Owly has outed me ;-) I'm actually feeling a bit nervous about posting this - because it makes it seem real & not just an idea or plan - does that make sense?

I've just started packing up my house. I'll be moving back to my folks place at Penriff before the end of the month in order to save some money over the next few months before the big 'sea change' kicks off. I'm actually looking forward to heading home - I am blessed to have a wonderful & close relationship with my folks & love spending time with them - and failing that, I'll go & house sit at my brother's place ;-)

Combining work, training & sleep with an extra 2+ hours commute each day is going to be interesting. At the very least, I'll be able to get more reading - or sleeping - done on the train!

And there are other dangers - including the packet of Tim Tams in Mum's fridge that never runs out & the selection of desserts that my skinny Dad eats most nights. Not to mention the traditional Tuesday night baked dinner which I have missed out on every Tuesday night for the last 13 years! And every evening social invite in the city will have to be accompanied by an offer of accomodation (hint, hint). But I am looking forward to the change & its associated benefits – including getting out on my bike more often. Not only will I be at the foot of the Blue Mountains & its wonderful trails but the roads near my folks place are wide, open & quiet - so no more scary Military Road traffic for me! It's been 13 years since I lived out west but as an uncle has often said to me 'you can take the girl out of Penriff….' ;-)

Don Juan asked me on Saturday night when to expect the 'big' sea change announcement – don’t hold your breath – it’s still about 6 to 9 months away… A woman's gotta keep some secrets around here ;-)

...she can redeem her soul & fly....

Sunday 1 October – oh my aching head, legs, glutes et al

Comeback no. 239 started today with my first run in neutral shoes (as opposed to my usual stability shoes) & no orthotics. (Gronk, they are Brooks Glycerin)

Ok, I’ll admit it. I was very rusty when I woke up this morning after crawling into bed about 3.30am after Tesso & Owly’s birthday dinner on Saturday night. I think it was the effect of Go Girl & I drinking our bling - a lovely bottle of white which was our prize for winning the women's 2 person marathon relay at the Hunter Valley in August. Actually, it was probably glass or two of red that followed :-)

But after a couple of hours spent on the couch drinking loads of water, I set out for my "comeback" run. Thankfully it was only 20mins – I’m not sure whether I would have made it out the door if it was any longer – not to mention the fact that my quads & glutes were absolutely trashed after Saturday's weights session. I’m sure my 81yo grandmother is doing a better shuffle than I am at the moment!

Finished with 3.2kms in 20:01 (aver. 6:15min/kms). So far, so good.

Monday 2 October - it's all about the bike...

My legs are still trashed after Saturday’s weight session so it’s no surprise that my ride this morning was an absolute grind. Got to Centennial Park just before 7am for 80mins on the bike before heading over to the Bay to meet Ellie, Owly & Chonky at 9.30am for breakfast. Finished with 26.33kms in 1:15:42 (aver 20.9kms/hr). Bloody slow but I couldn't have pushed it any faster or harder today.

Last week was pretty light on the exercise - 1 x ride; 1 x weights session; 1 x run. But this week will be bigger:

Tuesday
AM: run 25mins
PM: massage
Wednesday
AM: swim
Thursday
AM: run 25mins
PM: Saint Andrew
Friday
AM: bike interval session
PM: pilates
Saturday
AM: run 30mins
Sunday
Off to do a cycling skills class

MTD: 3.2kms, LOL !!

But as long as a (wo)man has the strength to dream...

No more fugly shoes for me - check these babies out:



Headed to the gym today for one of my toughest solo weight sessions ever. But I must have been in the zone - I suddenly looked at the clock & realised that 1 1/2 had passed!

* circuit of deadlifts, shoulder press & squats with a 15kg barbell x 3;

* circuit of bent over rows, bicep curls & chest press with a 15kg barbell x 3;

* superset of single leg press with foot externally rotated (to target VMO) and hamstring curls x 3

* circuit of reverse flies, push ups, side leg lifts, external rotator cuff thingys & something Satan calls a plank with single leg lifts x 3,

finishing with 30mins of stretching.

Phew. That was a good session - I felt strong & certainly out of the malaise that I've been feeling lately. Looking forward to finishing off the day with a just a bit (ok, lots) of dancing tonight at Owly & Tesso's birthday party ;-)

Total mileage for September is 59.67kms. Pretty consistent actually given I haven't run for over a week now. Next month will be low as I'm cutting the distances right back to get used to running in neutral shoes (as opposed to stability shoes + orthotics). Stage 1 of my sea change is also going to kick off (more like the preface to it) so it will be interesting month to say the least.

Edit: today's weight session combined with 30mins walk to the restaurant & 3 hours of dancing should have worked off the second piece of birthday cake surely.... ;-)

Life goes on...

Portrunr: unfortunately no Sydney to the Gong ride for me this year due to family commitments.

Another easy/recovery (read: lazy) week

Wednesday 27 Sept - weights with Satan
Probably my worst ever session with Satan. I joked with her that I had been the victim of bodysnatching because I didn't recognise the weakling that had been left behind. Everything felt like an effort. Not saying that push-ups (on my toes) are a walk in the park but I really stuggled tonight which is very unusual for me - a circuit of

* lunges with single arm shoulder press with 5kg or 6kg dumbbell (opposite arm to front leg);

* push-ups;

* a core exercise - god knows what its called but basically starting on all fours but with the tops of your feet resting on the ball then rolling on into push-up position with straight legs before coming back down;

* adductor exercise using the swiss ball,

repeated 3 times. Crap session.

Thursday 28 Sept - back on the bike
I woke up feeling much better than I have for the last few days. I took it pretty easy after the last week or so but I felt really good throughout:

5min warm up
5 x 4mins hard/2min recovery
5mins cool down
Total: 40mins

I had 1/2 a protein bar & bottle of water on the way home last night after my session with Satan which seems to have made a difference.

Feeling very flat tonight (Friday) after an emotional afternoon. I've been on such an emotional rollercoaster in recent weeks. But tomorrow morning its time to pull my finger out after a lazy 2 weeks & get back into my training again...

A new approach

Thanks everyone for your advice & support. I really appreciate - and Dave is right; there are other things going on in my life right now...

Whatever you can do or dream you can do, begin it. Boldness has genius, power and magic in it. Begin it now - Johann Wolfgang von Goethe

Owly reminded me of this quote at lunch the other day. It seems particularly relevant for me, in a number of respects, right now.

First of all, my last blog post didn't really reflect my mental state at the time I wrote it. The night before I made a final decision about my 'sea change' and had started telling my nearest & dearest on Friday. This is an exciting, albeit scary, time for me so it was only in respect of my running that I was feeling 'blahish'. As for the exact nature of my 'sea change', it's a secret for the time being but stay tuned - all will be revealed when the time is nigh...

I’ve done no exercise over the last few days thanks to a combination of malaise, general tiredness despite getting loads of sleep & a bit of a sore throat.

As for my running & my problematic lower legs, after an appointment on Monday I have a few approach. I won't bore you all with the details but it involves new shoes, (another) strengthening exercise and (interestingly) less running on grass & more on harder surfaces. This ‘new approach' will take (more) patience & persistence as I need to reduce my mileage a bit (again) and s-l-o-w-l-y build up while my body grows stronger & makes the necessary adjustments. For this reason, I’ve deleted my ‘race calender’ from my blog. I have a few events in mind which I may or may not still do. But that’s ok – I’m feeling excited & hopeful that we are now on the right track so that by the time the new year arrives, I'll be flying. Finally.

Thanks ET - I owe you a beer - or red Gatorade ;-)

D Day

Set out for my 50mins run this morning. Stopped running after 35mins & 5.46kms & walked home. My tib-posts (& the right one in particular) are stuffed. I'm now getting soreness in my right shin with each step. I'm seeing another pod on Monday night for another opinion on my shoes & orthotics. I don't know what else could be the cause of all my niggles over the last year - I'm doing everything I should be doing - I stretch after every session; do my strength exercises religiously; see a chiro to address biomechanical issues; have a massage every week; I've cut back my running; changed my running style; don't run more than 4 times per week and never on consecutive days; alternate hard & sessions. You name it. I don't know what else it could be but I am absolutely jack of it. I'm sick of reading about races that I never seem even close to doing; I'm sick of reading blogs of people who are doing those events....

Blah.

Easy does it

Easy 35mins run at the oval this morning in order to stretch out my legs after their beating at the hands of the Tiger yesterday. It wasn't easy at all - I woke up tired & dehydrated & the whole session was, quite simply, a grind.

Still, it's done. 5.67kms in 36:53mins (aver 6:30min/km)

MTD: 59.67kms

Choose your own adventure...

Firstly, the plan for the week –

Monday
PM: weights session
Tuesday:
AM: bike intervals session
PM: massage
Wednesday:
AM: run (40mins easy)
Thursday:
Rest
Friday:
AM: run (50mins)
PM: yoga
Saturday:
Ride (80mins)
Sunday:
Run (14kms/1hr 12mins)

Monday 18 September - weights with Satan
I’ve pulled up very well after chasing Lulu through Sydney yesterday. A bit of tightness in my tib-posts but nothing too drastic. Touch wood we may just be seeing the end of this lil problem.

Back in the gym tonight for another weights session with Satan – this time to go through my new program. Like fine wine, her programs keep getting better & better with time:

* firstly, a circuit of dead lifts, shoulder presses & squats (all with a 15kg barbell) x 3;

* then a circuit of bent over rows, bicep curls & chest press (all with a 15kg barbell) x 3;

* finally to finish me off, a circuit of reverse flies, push-ups (On. My. Toes), some glute exercise she calls ‘side lying leg cirles’, external rotations for my rotator cuffs and finally a core exercise she calls ‘push up hold, single leg raises’ x 3.

I think she’s trying to kill me. Or make me crawl home. I suspect she might succeed. Either way, I'm looking forward to trying the program out :-)

On the bus home tonight I was reading an article on recovery that Rags recently sent to me which reinforced, in part, a conversation I had with Owly last week about the lack of deep sleep that I get (which is crucial for recovery). The article suggested that up to 45mins post-training was the optimal time for refuelling after a training session; preferably a meal or liquid supplement containing high GI carbs & proteins in approx 4:1 ratio.

Ok, so I hear you all say 'tell us something we don't know Jen'.

And here is the thing. I knew this already. Part of 'Recovery & refuelling 101' class.

And what do I have post-sessions I hear you ask? Except for water - Nothing. Zero. Nada. Zip. For as long as I can remember, I've known about the 45min window. I’m just not quite sure why I didn’t apply it to myself. Quite stoopid really. Other than water, I never ever consume anything within (at the earliest) an hour of finishing most sessions & up to 2 hours after my evening sessions. Yikes. Not anymore.

Tuesday 19 September - on ya bike...
Another crap nights sleep. No doubt because of a decision I have weighing on me at the moment.

Back on the bike for an interval session this morning:

5mins warm up
5 x 4mins hard effort/2mins recovery
5mins cool down
Total: 40mins.

Let’s just say that I lurve my new bike seat!

And as for my new refueling strategy – mission accomplished. Finished the session with 30mins stretching & then had breakfast before getting ready for work.

Having fun & looking good !

Had a lovely & relaxing Saturday. A rest day. Thank goodness. A relaxing morning laying around the house reading the papers before heading to the bike shop for a bit of a fine tune for my nameless bike - the stem has been shortened slightly & (most importantly) a woman's seat is now installed. My butt is extremely thankful.

This morning I crawled out of bed at the respectable time of 5.30am after getting a text message reminding me that I was running today ;-) One of the benefits of doing a race that starts at 8am.

I got to the start just before 7am with friends from work who I had bumped into on the bus. After watching the marathon start, I walked down to Luna Park to use the toilets. Wise move. The queues for the toilets at this stage were incredible. Back onto the grass near the start I found my 'pacee' Lulu together with Sparkie & Beki. A few weeks ago when I expressed apathy about running this event, Lulu suggested that I run it with her. I'm really glad I did.

Lulu didn't want to worry about pace today & so had left her Garmin at home. My instructions, as pacer, were simply to make sure we didn't go out too hard - ie under 6min/km pace. This resulted in me amusing myself to no end in ways to advise Lulu that she was flying (think of the beeping of a reversing truck & you've got the idea). I have to say that I run or walk across the Harbour Bridge pretty regularly but I still get a kick of running straight down the middle of it.



Needless to say I enjoyed seeing the cheersquad - thanks to Rags for this somewhat embarrassing photo!



Our splits for the first 5kms show that Lulu was running much stronger than I think she anticipated:

6:14
5:59
5:46
6:14
5:47

Needless to say, this pacer needs to work on her consistency.

Just before the 5km mark, I declared that I just HAD to make a toilet stop. Which is when the fun began. Lulu continued on & set me the goal of trying to catch her. I headed into the toilet block & found myself in a queue behind 5 or 6 girls. Yikes. About 2mins later, I was back on the road & the fun began. My ducking, weaving & sidestepping skills normally used at C2S came in handy & I flew up Art Gallery Road. It was actually good to have Lulu to chase. I HATE Art Gallery Road - without knowing my 'rabbit' was ahead of me, I think I would have settled in for a leisurely finish.

Getting to the top of Macquarie Street, I had just about given up hope of catching Lulu. But with just under a a km to go, I spotted Lulu's golden hair reflecting in the sunlight & about 30sec later was on her shoulder. I think I scared her when I suddenly said 'hello'.

Lulu ran strongly to the end to finish in 53:34mins (aver 5:54min/km). I'm pretty pleased with the last 3kms - I was pushing it trying to catch Lulu. And did I mention that I HATE Art Gallery Rd ?

7:41 (pit stop)
5:16
5:29
4:47

Most importantly Lulu & I achieved our goal for the day: to have fun & not break anything while looking glamorous :-)

After collecting my bag - which took about 4mins compared to 45mins last year - I headed up to join the ever growing cheersquad on the Cahill Expressway to cheer the marathon runners in. Blue Dog's great run 2 weeks after doing GH (100miles) & Uncle Dave's great run - and celebratory dance - were a particular highlight. Afterwards, it was off to the Orient for a cleansing ale & food with a great group of cool runners :-)

Thanks to Lulu for your company & for making it soooo much more fun !

Edit - and the results are in:
Gun time: 1:02:19
Net time: 53:36
797 in my catagory, LOL!

MTD: 54kms

This week - not a bad week of training for me, though I didn't quite do as much strength work as I wanted to:
3 x runs (total 21.18kms)
2 x rides
1 x GRC Pilates class
1 x weights session with Satan

The week ahead - no idea. Will see how my legs feel in the morning. Besides I've left my diary at work. Will update tomorrow.

Rocking the boat

Feeling rather unsettled today after a strange late night SMS, a very weird dream which I woke up from thinking it had actually happened (all I can say is thank god it didn't) & bumping into an acquaintance on the way to work today.

AM: Headed back to the oval this morning for an easy 30mins run - reduced from the planned 47min after the tightness in my tib-posts earlier in the week. I felt pretty good today - despite not having a rest day in over a week now (unheard of for me) & yesterday's 'long' ride, my legs felt more rested than they did on Wednesday. My tib-posts are still tight & I think I need another plan of attack for them. In all honesty, I really am only (just) managing them at the moment & either my tib-ants or tib-posts have been playing up since, um, the Great Nosh in June…..but we'll talk about that more next week. Anyhoo, it was a lovely morning to run round in circles for a while. I also discovered today that footy training starts at 6.30am - just as I was finishing my run. Bugger ;-)

Finished with 5.04kms in 31:25mins (aver 6:14min/km).

PM: Another GRC Pilates class at lunch. My first for the week. Yikes.

Rest day tomorrow. Yippee! Looking forward to a sleep-in, laying around the house in my pjs reading the papers & later a visit to my fav bike shop. Lulu & I have decided that our only goal for the race on Sunday is to have fun & not break anything - I'm looking forward to running with Lulu again - it has been a very long time (far too long) since our last run together!

MTD: 45kms

Decisions, decisions....

Lulu suggested Pilates & a strategy meeting about our race on Sunday for tonight so I gave the program a bit of a shuffle - shifted my rest day to Saturday and Saturday's LSD ride to today.

Woke up feeling good & easily rolled out of bed at 5am for 70mins on the bike (keeping AHR above 70%) while watching the 99 TdF. Felt quite comfortable & strong throughout the session but started to feel a bit tired & run down as the day wore on. My tib-posts were pretty tight after yesterday's run so I'll cut back tomorrow mornings run to 35mins on grass & cross my fingers. I was hoping to get into see my acupuncturist on Saturday but can't until next Wednesday. Bugger.

Had another enjoyable & productive day at work which included a lovely lunch with Owly (*waves). Unfortunately Lulu wasn't able to make it to Pilates tonight so I went home & will do a class at lunch tomorrow instead. I've been a bit slack with my strength work this week - the goal for next week is to get it back to 3 sessions p/week (2 x weights + 1 x pilates).

Paying my dues...

As the running gods have ever so kindly allowed me to do 95% of my running over the last week on hard surfaces (which is about an 80% increase over previous weeks) without breaking, I decided it was time to pay my dues & head back to the oval for a session going round & round & round in circles on grass again.

Ran from home up to the oval & then spent just under 40mins running round in circles on the oval before running home. Today's entertainment was provided by a Fitness First Boot Camp group going through their paces on the oval. It wasn't very entertaining.

My legs felt very beaten up & tired today. Still, it's done. My tib-posts are pretty tender - but then again, the Tiger spent most of my massage yesterday working on them alone so that's hardly surprising. Perhaps I need to go back to having my rest day on Wednesdays (following Monday's session with Satan & Tuesday's bike interval session & massage with the Tiger). Might be time for a(nother) experiment….

Finished with 7.14kms in 46:25mins (aver 6:30min/km).

Was looking forward to my rest day tomorrow but instead I've moved it to Saturday as I'm going to need fresh legs in order to keep up with Lulu coming back up Art Gallery Road!

MTD: 39.96kms

Sheet metal screws going cheap...

Ok, new number plates are now in place thanks to a visit to the RTA and my handiwork with a screwdriver. Why do screws only come in packets of 10? Why can't I buy just 2 screws? As if I’m ever going to use sheet metal screws again. Oh well, if it happens again, not only will I be able to practice my handiwork with a screwdriver on the perpetrator's attachments, I have plenty of spare sheet metal screws ;-)

Monday 11 September
No recovery ride this morning. The legs were feeling good after yesterday's long run & the extra sleep was required.

After another crazy day at work, I headed to the gym tonight for another weights session with Satan – a new killer circuit tonight consisting of:

* lunges with single arm shoulder press with 5kg or 6kg dumbbell (opposite arm to front leg);

* push-ups - On. My. Toes. Baby.

* a core exercise using a swiss ball that I can’t possibly describe (ok, I’ll try - basically starting on all fours but with the tops of your feet resting on the ball then rolling on into push-up position with straight legs before coming back down – kills my shoulders after the push-ups);

* adductor exercise using the swiss ball,

repeated 3 times. Followed by 30mins of stretching then crawling. Home.

Tuesday 12 September
Back on the bike this morning - and Miners, the DVD(s) I have of the 99 TdF have over 8 hours of coverage so yes, I'm still watching it! Actually I felt like I was riding the TdF today as they followed the riders down the 'hill' after the Col du Tourmalet. Mad. Absolutely mad. Love it.

5mins warm up
5 x 4mins hard/2min recovery
5mins cool down
Total: 40mins

After last nights (weighted) lunges & this session this morning, my quads are cactus. In a good way. Don't you love that physically exhausted but very content feeling you get after doing hard(s) sessions well?

Happy days.

LSD to share

Saturday 9 September
Unfortunately no rock climbing today as my climbing partner had to head out of town for the weekend. So after a sleep in, I did an LSD ride on the windtrainer on a very wet Saturday morning. I didn't mind the terrible weather in Sydney today – for once this week, I didn’t have to go out in it!

Just over an hour on the bike (at an AHR of 68%) while watching The World’s Fastest Indian. If you haven’t seen it, do yourself a favour & see it. I got goosebumps my Anthony Hopkins character referred to my favourite quote.

Sunday 10 September
I was really looking forward to today. It has been sooooo long (far too long) since I met my great friends Owly & Ellie (try saying that 5 times quickly) for a long run followed by the obligatory breakfast of course!

I met the girls at 7.30am on the Bay. I must admit to being a bit nervous about this run. I haven't spent very much time running on hard surfaces lately & was a bit concerned that 16kms around the Bay might not be the best idea. We started out for a lap of the Bay + canal. Ellie set a cracking pace and is all ready to crack the magical 2hr-barrier during her HM debut next weekend. An hour of running, gossiping & laughing later, we dropped Ellie back at the cars (as she only had an hour on the program) & Owly & I continued on. I had planned to do another lap of the Bay (minus the canal) to give me a total of 16kms for the morning. Owly only had 90mins on the program so she decided to run with me for 15mins before turning around & heading back to the cars.

At about this time, the tightness in my left lower leg (my ‘usual’ problem) started to cause some tightness & tenderness on my shin. So I decided to cut my run short (only 3kms short it turned out) & turned around & headed back to the car with Owly. About 30sec later the rain came down. Horizontally. And it was bloody cold! About this time, all I could think about was how good my first coffee was going to taste. And it was.

I finished with 13.18kms in 1:28:45mins (aver 6:44min/km) & apart from the tenderness which started to creep into my shin (but quickly went after a stretch) I felt really good. Where possible, I ran on the grass besides the path & it seems to have worked. My legs didn't (and still don't) feel at all beaten up! Thanks to the girls for their wonderful company during the run & over breakfast :-)

Luckily my day started so well – I got home to discover that in the 10 days since I bought my car, someone shit has stolen my front number plate! Some people really need to get a life. Or go for a run.

MTD: 32.82

This week - after a slow start, I'm now back to 100%!
3 x runs (total 27.7kms)
2 x rides (1 interval + 1 LSD)
1 x weights session with Satan
1 x GRC pilates class

The week ahead -
Monday
AM: 30mins recovery/easy ride (in lieu of a swim around the local oval)
PM: weights with Satan
Tuesday:
AM: bike interval session
PM: massage
Wednesday
AM: run 45mins
PM: Pilates
Thursday
Rest
Friday
AM: run 47mins
PM: yoga or pilates
Saturday:
LSD ride (70mins)
Sunday:
AM: 9kms Bridge Run with Lulu!