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.

" 'Impossible' is merely a word that exists in the confines of our minds"

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!)

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!

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 :-)

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)

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!

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."

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...)

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 !!

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!

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...

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 ;-)

On the improve....

Feeling much better today but I decided to take another rest day just to make sure that I've beaten this cold/flu/garmin/bike-envy lurgy..

I had a mini-panic attack yesterday when I realised it was only 9 weeks on Sunday to the Half. As work is feral, I haven't been able to get to the witchdoctor this week so I took myself to see one of the physio's in Podrunner's clinic. She was great - wants me to strengthen my VMO and glutes and stretch my glutes and ITB. One ITB massage later and I am the bearer of an incredible bruise down my RH ITB. Funny thing is that it didn't really hurt; I just bruise easily. But there goes my plan of wearing a skirt to Owl & Tesso's great birthday bash tomorrow night :-(

Tomorrow - into the office early for the couple of hours of work (which should be illegal on a long weekend), then a long run with Owl around the Bay tomorrow afternoon before the great birthday bash tomorrow night :-) :-) :-)

A new throat please !

Anyone know where I can pick up a new throat because I'd like to trade in my existing one in please !!!!

Well, 2 weeks of consistent training (my first in I don't know how long) and now I'm sick *cough*. I don't own a Garmin so it can't be the Garmin-lurgy that has affected so many of my fellow CR bloggers. Maybe its Garmin-envy lurgy ;-)

Needless to say, I skipped this mornings interval session (but no extra sleep thanks to work being feral)...

Life however isn't all bad - a long boozy lunch with clients today (gee, my diet has gone out the window over the last week) and I had an unexpected phone call from Mr Jen_runs last night (he is in China at the moment) :-) :-) :-)

Yuk!

Pretty much sums up how I feel today. Woke up with a really sore throat. Work is feral.

Session with Satan at 2pm. Upper body session consisting of:
* push/pull things on the "danger Will Robinson" machine
* tri pushdowns
* single arm reverse flyes
* squats with medicine ball
* rotator cuff stuff
* another exercise I can't remember right now,
repeated twice. More stretches to follow, particularly for my glutes.

I've got an interval session on the program for tomorrow but I'll see how I feel when I wake up. I want to run tomorrow but I'd prefer to knock it on the head quickly. Will see how I feel in the morning.

Steve's fashion accessories/40min run

Monday 26 September 2005 - "Steve's fashion accessories"

Pulled up v. well after yesterday's long run and have been in a fabulous mood all day - most unusual for me on a Monday ;-)

I had planned to walk to work this morning but it was raining :-( While I don't mind running in the rain, I don't like walking in it, particularly when I had a backpack with my suit etc in it. So rather than going to back to bed which any sensible person would have done, I did 30mins of stretching and yoga in the loungeroom. A really nice way to start the day.

Then it was off to the gym to see Satan at 2pm for a strange circuit consisting of:
* 3 x glute exercises + stretches
* push-ups
* assisted chin-ups
* rotator cuff exercises,
repeated twice. As always, a tough session but I'm getting so much stronger each week. Unassisted chin-ups here I come :-)

My day finished off just as well as it had started with dinner with the Owl, Wine Trail Runner (aka Mr Lulu), Lulu and CJ who is visiting us from Canberra at a Thai restaurant on Oxford St. It was a lovely and relaxing dinner, even before we were joined by Rod and his mates - who, when we revealed we were runners, asked us if we did "girlie running" (he wouldn't tell us what "girlie running" was, even after we pointed out that there were marathon runners at the table). He and his boys, he told us proudly while puffing out his chest, were army boys who ran 16kms with 70kgs on their backs under 2 hours. However his mate, who apparently had run a marathon, couldn't actually remember how far a marathon was when we asked him his PB. LOL. Our new mate Rod went on to declare that WTR was "a legend" because he was having dinner with 4 beautiful women....a very funny night!

Tuesday 27 September - 40min run

Woke up 30mins before the alarm this morning feeling v. unsettled/anxious/stressed/annoyed about something. Not sure why...

Anyhoo, couldn't get back to sleep so I went out for my run a bit earlier than normal. Beautiful conditions this morning; cool but not cold with a slight mist/drizzle - my favourite conditions to run in. I did make the mistake of wearing a long sleeve t-shirt with my Skins - by the 20min mark I had just about overheated so the shirt came off for the first time this spring.

Felt really comfortable this morning. Knee is still niggling - whether it is improving or not I'm not sure - but the glute stretch is allowing me to continue running. The glute stretch however isn't particularly ladylike or suit friendly so I need to find a version of it that I can do at work during the course of the day...

Saw Podrunner at lunch to check my orthotics in order to see if an adjustment was needed to help prevent my knee problem. Good news is that no adjustment was needed and any adjustment he could make may throw my body too much out of whack. So that is one thing to cross off the list for possible causes for this stoopid problem.

Finally, my R4YL mag arrived tonight. Looks great - can't wait to read it!

As requested by Tesso...

My alcoholic chocolate milkshake :-)

My first Bay Run !

Well last night I had a sense of de ja vue when (still recovering from CR drinks), I turned up at the same function room in the Forbes Hotel for my girlfriend's 30th birthday party - I just hope the barman didn't recognise me ;-)Several hours on the dance floor and several cocktails later (Toblerone - an alcoholic chocolate milkshake, yum!), I finally dragged my butt off the dancefloor and home as I had arranged to meet the Owl at Drummoyne at 7.30am for my first ever lap of the Bay.

I felt very, very ordinary this morning (don't think last night's cocktails & the lack of sleep helped with recovery from Friday night...) and while I don't normally eat before a run, I had some toast and honey before leaving home which helped to perk me up. It was quite humid, yet calm and clear this morning for our lap of the Bay. Not long after we started, we ran past the delightful Silverfox. After our lap of the Bay, we ran up to the Bowen Island Bakery for brekkie - yum! It was lovely to catch up with Owl and to fill her in on all the gossip from the CR drinks - none of which can be repeated here ;-)

V. happy to report that my knee is good. It did tighten a few times during the run but I stretched my glutes during our drink stops which, I think, made the world of difference. I am one happy chicky right now !

So in summary: 50mins run (7kms +). Woohoo !!

This week has been the first week in a v. v. long time that my training actually reflected my program. Did I mention that I am one v. happy chicky right now??
Satan - 2
Spin - 2 (2 x 30mins classes)
Runs - 3 (30, 40, 50mins)

The week ahead...
A big week - the start of interval work and the return of Mr Jen from o/s next Sunday :-) :-) :-)
Monday: walk to work (1 hour) + Satan
Tuesday: run (40mins)
Wednesday: Satan
Thursday: run (10x30sec, 1min SR)
Friday: spin with Satanic Spin Instructor (2 x 30mins classes)
Saturday: rest
Sunday: run (60mins)

The Owl and the Pussycat at drinks...

Two gorgeous gals at CR drinks ;-)

Oh what a night.....

Well, I'm writing this with an ice pack on my left ankle and guess what, it's not a running-related injury; rather a bar-stool related injury. See what happens when I stay up late drinking rum with boys :-D

Friday 23 September

Up early for 2 x 30mins spin classes with the Satanic Spin Instructor. Both were really tough classes; the second even tougher than the first I think but I actually always find it easier - because I'm warmed up properly I guess. The first class had a really old soundtrack; one of the songs had mixed a Jane Fonda 1980's era exercise class recording into it (work it; 2-3-4). Very funny. You had to be there I suppose...

A couple of hours at work and then it was off to meet Lulu and Don Juan at the Lindt cafe for morning tea. There were almost tears (Don Juan's) when we discovered that there was only one Pane au Chocolat left which, after much discussion, went to Lulu. I had walnut and fig toast which was really yummy but gee Lulu's pane looked good....next time!

Another few hours of work later and it was time to head off to CR drinks at the Forbes Hotel. I arrived at about 6.30am and left about 2am and in between spoke to lots of CRs, met quite a few new CRs, had a chat/psychology session with no.1 adviser over a glass of red wine about the CC Half and adopted a pacer for a sub-2 hour run at the CC Half in Dec (thanks Unc!). T'was a really fun night.

Saturday 24 September

I got on the scales (ok, I know I shouldn't weigh myself every day but I confess I do...) and discovered I am 2kgs lighter this morning than I was yesterday morning!!! If only it were fat. Mmmm, today my body would be a great case study on the effects of alcohol and dehydration!

Thankfully, today is a rest day but I only had 4 hours sleep as I had to be up early to head off to Hunters Hill to see the witchdoctor. I had a slight pinching in my hip in the last few minutes of Tuesdays and Thursdays run (which I didn't mention in my earlier posts) so I wanted to get that ironed out before tomorrow's long run. WD believes that the knee problem is probably simply being caused by muscle tightness, specifically in my hip and lower legs. A few needles and a good back cracking later and I was on my home for a much needed nana-nap...

One love, one life...

Up at 5.30am this morning for a 40min run as per "the program". Did the majority of the MiniMos course in reverse - including running up two v. nasty, short but sharp hills that I confess I have been avoiding for some time now (woohoo!!). My knee felt alright - started niggling at about the 30min mark (which is an improvement; it's been the 20min mark on my last few runs). Sunday's long run (50mins) is going to test it but lots of stretches and ice between now and then should help..... 20mins of stretching after my cool down and another 20mins tonight.

Off to see Andy the Pod next Tuesday to see if my orthotics need an adjustment - I hope he doesn't take them off me for too long!!

Abs by Satan

A much need sleep-in this morning (funny that 6.30am is considered a sleep-in these days).

Off to the gym at 2pm for another session with Satan - an upper body (including abs) circuit followed by hammie, quad and hip flexor stretches. After the session I spent another 20mins stretching - and a further 20mins stretching (+ hip flexor strengthening exercises) tonight trying to iron out my legs. At the moment I almost dread going for a run; not because of the run itself (which I love) but after all my injury problems this year, I am, in all blog honesty, scared of another/more injuries, particularly with my mind firmly focused on the CC Half in December. I know that's a v. negative mindset (which I am working on) but it's where I'm at mentally right now...

30min run

Headed out early this morning for the scheduled 30mins run. After the problems during Sunday's run, I confess that I wasn't expecting much. I ran without a watch (as the battery died last night) but after stopping to ask two people the time, I figured that I had run for 30mins (a bit over if anything). It's strange that I can now judge how long that I've been running for (without looking at my watch and thinking: 5mins, is that all?)

Anyway it was an easy, comfortable run. I actually ran up the hill (well, slight incline actually) that I remember running up when I first went for a run about 18 months ago now - funny it seemed so much steeper back then ;-)

As for the knee, it is displaying a typical female tendency - the ability to change its mind for no (apparent) reason at all. Today it was largely fine. A slight tightness in it in the last 5mins but nothing like Sunday....who knows what's going on with it...I'm not going to suggest its improving; I don't think it is; just that whatever I did today didn't aggrevate it very much. Oh well, one run without too many problems - I'll take that !

Mondayitis

Serious case of Mondayitis today. Really annoyed with no getting a chip time for the 9kms (actually not only did I not get a chip time, my name doesn't even make it into the online results....I'm in the print version but not in the online results - go figure)

Session with Satan at 2pm today which was an unusual combination of glute and upper body moves including:
* 3 x glute exercises I'm not even going to begin to describe
* push-ups
* (assisted) chin ups
* rotator cuff exercises,
repeated twice followed by stretches for my glutes. While the glute exercises were tough, the chin ups after the push-ups were a killer. My arms were shaking as I tried to sign my name after the session :-D

Hoping to chat to Podrunner tomorrow to see if my orthotics need an adjustment...

It remains unofficial....

Well, it looks like I don't get an official net time for the Blackmores 9km - only a gun time of 55.04. I don't seem to get a net time for some stoopid reason :-(

Will have to stick with my watch time for this one - 49.42

HM minus 11 weeks...

Well after the excitement of last Sunday, I feel pretty bummed at the end of this week. My knee/glute problem isn't getting (much) better (after Thursday's run I was feeling much more positive about it - but it has improved since last Sunday). Also thanks to a "technical problems" the net times for last weeks race aren't available until tomorrow (gun time was 55.04). Grrr.

The week in summary:
Satan - 2
Spin - 1 (30mins)
Walk - 1 (1hr 12mins)
Runs - 2
Massage - 1
Witchdoctor - 1

"The Program"
With 11 weeks ago, the intention is to start building this week. After this morning's run, I'm not feeling v. confident/relaxed right now (amazing how much your running can impact on your general mental state...deep breaths Jen):
Monday - Satan
Tuesday - run (30mins) + massage
Wednesday - Satan
Thursday - run (40mins)
Friday - 2 x 30mins spin classes + CR drinks
Saturday - rest (recovery from CR drinks)
Sunday - 50min run with the Owl at the Bay
Fingers crossed and lots of stretches will be the order of the week...

45mins - nope make that 35mins

Well, the plan was to do an easy 45min run this morning. However I pulled the pin on the run at 35mins (approx. 5.5kms) after my knee decided it didn't want to run today. From about the 25mins mark, it started to niggle particularly on the hills. Grrr. I'm getting really frustrated by it at the moment and feeling rather bummed today as a result. I could have finished the run - despite the hilly course I was feeling rather strong - but I didn't want to cause any damage given that this week is supposed to be the first 'building' week towards the HM. It has however pulled up well this afternoon - no post-run soreness in my knee, even when walking down stairs. On the upside, the shins are fine - but I'm finding it very difficult to be happy with my shins now that this problem is not pissing off. Grrrr.

I'm spinning around....*

As this is a recovery week, it was only 1 x 30mins spin class with the Satanic Spin Instructor this morning. As usual, a tough class but I felt strong and energetic (not to mention extremely hungry even before the class started!). Followed up with 20mins of stretching. I was a bit concerned as to how my knee/glute would handle the class but it was fine (lots of glute stretches seems to be the key to it). Yippee! A return to the back-to-back spin classes next Friday.

*I actually hate this song - but I did spin this morning AND the video clip was on the tv while I was stretching after the class so it seemed an appropriate title today.

Easy 40min run

I just love the fact that I can go for an easy 40min run!

The only place to do an easy run near home (read: sans nasty-arse hills) is along the scenically-challenged Military Road. Not the nicest place to run but it was flat and the traffic wasn't heavy at 6am this morning (and no magpies!). Covered around 6+kms. A very easy comfortable run. Shins are good; my knee isn't 100% yet - there were a few minor niggles in my knee from time to time - but it pulled up very well this afternoon (a huge improvement on Sunday afternoon). Happy days!

20mins of stretches tonight particularly focusing on my glutes & hammies + the usual precautionary ice for my shins.

PS Officially (and finally) back to pre-holiday weight. Woohoo (but about bloody time!)

Photos from the Sydney Running Festival...

The cheersquad in full flight !


Owl & I cheering on Tesso - go Tesso go!

She got out of town....

I had an email from a friend yesterday who reminded me that when you race, you should feel totally shite because you have moved out of your comfort zone and are really pushing it - otherwise it would be just another training session and not a race!!!! Part of my brain knows that but at the same time I didn't feel like I was pushing it on Sunday - I felt like I was going at "jogging" pace and still struggling. Strange how the brain works....

I have a rather impressive bruise after yesterday's massage which is a little tender. I'm not about to say where the bruise is for fear of attracting some of Miners' blog spam....However my knee has been fine today so it obviously worked!

Saw the witchdoctor for some needles in my LH soleus which was tight during the race on Sunday and in my RH knee, followed by some back cracking. It seems my body is slowly adjusting to the training - yippee!!

Back to the gym at 2pm for a session with Satan for another upper body session (to give my lower body a bit of a reprieve after the race, the massage and the witchdoctor). Yet another tough session consisting of a circuit of:
* push/pull things on the "danger Will Robinson machine"
* a new twisting, oblique move that involved throwing a medicine ball across the gym;
* dumbbell reverse flyes;
* bicep curls; and
* crunches,
repeated twice plus hammie & hip flexor stretches.

An easy 40min run is on the program for tomorrow morning. Lil Elf & I were going to run together tomorrow but the poor chicky is sick at the moment. Get better soon 'Elf !

Jen_races !

Sunday 11 September - Sydney Running Festival

I actually didn't want to run; didn't feel like it. But the entry fee was paid for so I was up at 5.30 for some toast and honey before Mr Jen kindly dropped me at North Sydney at 6am (what a nice fella!) so I could walk down to the start. Shortly after arriving I discovered a group of CRs (we are pretty easy to spot in a crowd!) and had a chat with a few people and cheered on the start of the Half and the full before going to the toilets and dropping off my bag. A few stretches and I headed over to the start (note to self: warm up next time!). On CR, I had said that my goal was sub-54 (when the race was originally 10km, my goal for the year was to run it in sub-60mins). However during the course of last week, I decided that it would be really, really cool to go under 50mins for the 9kms but given I just pulled that figure out of the air because it was a nice round number, I was too chicken to tell anyone :-)

I was at the back of the first wave in the 9kms and took a couple of minutes to cross the start. From the start, I felt like shite; my body was telling me to stop and walk the whole way. I really didn't enjoy the race at all. I don't know why. It really was a battle for me - a completely different experience to my C2S race. As I headed up Macquarie Street for the first time I was feeling terrible, getting about stressed about achieving my sub-50min goal and had to stop to stretch my left calf which was a bit tight so I decided to ignore my watch but I did notice the following:

1km: 6.18mins
2kms: 11.30 (5.12mins - shite!!)
5kms: 28.28 - at this point, I realised that my sub-50min goal was on so I just kept telling myself to keep going.

I stopped to stretch my left calf again on the return trip up Art Gallery road. On the return trip down Macquarie Street, I remembered that Paula Radcliffe mentioned that she counts her strides when it gets tough - that if she counts to 100 x 3 times, she will have covered a mile. So I tried that - and only got up to 20 before I found something else to focus on!!

Somehow I manage to find some speed in the last kms and felt like I was flying by the time I came down past the Toaster and stopped my watch at 49.42. As Lil Elf pointed out to me later, even with 2 pit stops to stretch my calves, it was approximately 5.40min/kms - no wonder it hurt! The time was a real surprise - I really didn't enjoy the run at all (until I checked my time at the finish of course!).

After collecting my medallion, I headed up to the recovery village which was pretty feral. Eventually I found my queue to collect my bag. 40mins later, I was still standing in the queue which had not moved. Grrrr. About this time the first marathoner came through to the finish so I decided I wasn't going to miss anymore cheering time so I left the queue with the idea of heading up to the Cahill to meet the cheersquad and to come back for my bag later. However when I walked past the back of the bag collection area, I noticed that people were climbing over the rope to get their bags and yes, I confess, I did the same *she blushes*. After ducking into the toilet to put on my new snazzy Skins, I headed up to the cheersquad to join in the fun. It was really hot up on the Cahill at that stage (it was only about 9.45am); I felt really sorry for the runners still out on the course. Seeing the reaction of the runners in response to our cheering is the most amazing and rewarding experience. The highlight of my day easily was seeing the smile on Belinda's face as she passed through the "guard of honour" created by the cheersquad. It is wonderful to be a part of such an amazing, supportive and positive community.

After Belinda and Horrie passed us, we decided to pack up and head down to the recovery centre to catch up with a few people before Benny, Vat, Don Juan, Owl, Tesso, JD and Mannerism headed over to the Rocks for some lunch and a great chat. Our Canberra girls Flash Duck and CJ (both of whom had sensational races) joined us later. By about 5pm I was fading so I headed home for some stretches, ice for my shins and a shower before heading out to meet Mr Jen and a friend for dinner. A great day!

The week ahead -
A recovery week before starting to build for the Half (which was 12 weeks away on Sunday):
Monday: Satan
Tuesday: walk to work (1 hr) + massage
Wednesday: dates with a witchdoctor + Satan
Thursday: run (40mins) with Lil Elf
Friday: 1 x spin class (30mins)
Saturday: rest
Sunday: run (45mins)

Monday 12 September 2005 - Satan

So how did my body pull up after yesterday - pretty well. My quads a bit sore, my shins are excellent, however the niggle in my knee has returned. I didn't notice it during the run yesterday but throughout the course of the afternoon I noticed it again particularly when walking down stairs. Hopefully my massage tomorrow and the WD can sort it out quickly so it doesn't get in the way of my Half preparation.

A few people asked me on Sunday about my Skins and whether I thought they aided recovery etc - I don't think it was the best circumstances under which to test them given that I had completely cooled down and had been standing still for 40mins (in the shade) while waiting for my bag before putting them on yesterday.

I had planned to walk to work this morning to get my legs moving - however I had to drop Mr Jen at the airport at some silly hour this morning so I ran out of time.

I managed to escape from work at 10.30am to meet Flash Duck and Owl at the Lindt cafe for a coffee and a chat. It was great to catch up with them both and to recap on Sunday. Then at 2pm I headed off to the gym to see Satan for an upper body session consisting of:
* dumbbell chest press
* tricep pushdowns
* bent-over row (barbell)
* bicep curls,
repeated twice and stretches for my hammies, quads and hips. I felt really good during the session - which was a surprise because I had eaten very little in the morning and I had had a terrible nights sleep.

Tuesday 13 September - walk + massage

Left the house at 6.30am to walk to work (1hr 12mins; approximately 8kms). A beautiful clear and still morning - another perfect morning to (this time) walk across the bridge. Legs are feeling good though my knee still isn't entirely happy - it's been 3 weeks now; it's really starting to annoy me. Grrr.

Off for a massage this afternoon *she winces at the thought*...

An exercise-related rest day

Well today turned out to be a rest day with lots of running-related stuff

Finished reading Paula Radcliffe's autobio on the bus into work this morning - a good read and what an incredible athlete! Later I met up with Lulu for a coffee and to bestow guardianship of CR pom poms on her. Lulu will be leading the cheersquad on Sunday. While I am looking forward to running on Sunday, I am really looking forward to joining her to cheer the marathoners. Not only is it fun, but I find it so rewarding. At leaving Lulu I walked up to Rebel to buy some golf balls to roll under my feet (ouch!) and *gulp* Skins....I then headed up to the registration centre for the race to pick up a t-shirt for prosperity. While I could have done it on Sunday, I want to get to cheerleading duties asap after finishing.

20mins of stretching tonight and again tomorrow. 2 sleeps to go - bring it on !!

"By setting barriers you also set potential limits in your mind"
- Paula Radcliffe

Satan

I've been feeling a little ordinary the last few days - like I'm fighting off a cold - so I took the opportunity to sleep in this morning and headed to the gym at lunch for another session with Satan. In preparation of Sunday's run, my lower body got a reprieve so we did an upper body session which was really tough as I'm feeling the effects of yesterday's session. However I felt great - really strong!

Very much looking forward to Sunday. It's going to be lots of fun !

Bend and snap...

Woke up this morning feeling pretty good but it wasn't until my pilates class (45mins) started that I discovered that I do have considerable soreness after yesterday's massage (maybe that's an excuse to buy a pair of Skins...) so I took it relatively easily. My feet feel strange today - I think they are actually working properly :-) My knee is fine too - amazing what happens when you get a really good massage!!

Session with Satan at 2pm today. A strange session consisting of weights plus an unusually large number of stretches (particularly PNF stretches for my hip flexors which are a bit tight). The weights component consisted of 3 different glute exercises, push ups and a new modified chin up exercise (I'm slowly - but surely - getting closer and closer to being able to do chin ups, woohoo!).

20mins of stretches at home tonight. I'm not sure what to do tomorrow; I'm seeing Satan at lunch but I'm pondering doing an easy 20min run as well (as I had originally planned). I'm sure I'm being over cautious but I just don't want to aggravate anything 4 days out from the 9km. I might wait and see what Satan has planned for me first...

"So many dreams at first seem impossible. And then they seem improbable. And then when we summon the will, they soon become inevitable."
— Christopher Reeve

You learn something new every day....

I had planned to walk into work this morning but the time I crawled into bed last night I was feeling rather ordinary so I slept in instead. I was feeling rather ordinary this morning but I felt better as the day went on.

Other than a massage, today was a rest day. To cut a long story short, it looks like my leg problem may be caused by my peroneus longus in my lower leg rather than my ITB. I didn't even know I had a peroneus longus, nor did I realise just how unhappy it was. This also makes sense because when I used the rolled up towel on my ITB last night, I got a bit confused because my ITB wasn't very tight at all. So she agreed with the witchdoctor that it's probably due to my body adapting now that my shins/calves are pulling their weight (so to speak). I've also got to buy a golf ball tomorrow to roll under my foot...(edit: forgot to mention that she commented that I've put on quite a bit of muscle mass since I last saw her 6 weeks ago - yippee!) So an hour of massage later, I was walking gingerly back to the office. My knee felt rather unhappy this afternoon - not a big surprise - but after a hot bath and 20mins of easy stretching tonight I'm feeling really good. I've got another massage booked for next Tuesday (as per the witchdoctor's instructions), before seeing the WD himself next Wednesday morning. I'm feeling really optimistic now :-)

From little things...

Well it's two steps forward and one step back with my ITB - but at least I'm moving forward I suppose. Met Lil Elf at 12pm today for a lunchtime run. Strangely it must the first time that I've actually run outdoors during my lunchbreak. A beautiful day for a run - clear, warm with a slight breeze. Ran for about 30-35mins throughout the Botanic Gardens and around the Opera House with Lil Elf pointing out parts of the Gardens that will soon become familiar to me - the grassy hill for hill reps and the path for our longer reps in the future....yikes!

As for my ITB, it was good during the run - only a slight niggle just at the end (which is a huge improvement on Saturday) but afterwards once I cooled down the niggle remained and was noticeable walking down stairs this evening. So it is improving but it still has some way to go. I also noticed a touch of tenderness on my tibia this evening (0.5 out of 5 on the shin pain scale) which I haven't experienced for a while so I must not forget to give them some TLC as well. Tonight, a session of glute and calf/tibia exercises followed by stretching and ice for both my ITB and shins. My massage tomorrow couldn't be better timed; hopefully I can iron out these problems a bit more. It was 12 weeks yesterday to the Half....

Raindrops are falling on my head...

Strange wet stuff has been falling from the sky all day today so it's been a perfect day for a rest day. No niggles from my ITB today (even when walking down stairs) - but that doesn't really mean anything cause the only time it's been a problem in the last 10 days is when running.... Apart from lots of TLC for my ITB, it's the perfect weather for a rest day - I've spent most of it curled up on the couch reading Paula Radcliffe's autobio. Although written (as you would expect) for the general public rather than being targeted at the running community, it is a fascinating insight into an incredible athlete. Quote for the day: your performance reveals your attitude as much as your talent. I like that.

Week in review - a strange week; Operation 21/31 was kicked off; work was a little unsettled and my ITB has been teasing me
Weights - 3 (including Satan x 2)
Walk - 1 (1 hr)
Spin - 2
Run - 1 (20mins)
Physio - 1
Witchdoctor - 1

The week ahead: the 10% rule is going to broken again - sorry running Buddha...
Monday: run at lunch with Lil Elf
Tuesday: AM walk to work (1 hour) + PM massage
Wednesday: AM pilates + PM Satan
Thursday: AM run (dependent upon how ITB goes on Monday) + PM Satan
Friday: Spin (one class only; my quads were dead after Friday's double classes)
Saturday: rest
Sunday: Blackmores 9kms

Grrrr...

Well it's nowhere near 100% yet but it is better than it was last week.

My physio told me to find a local oval for my first run post-ITB problems.. boring!!! After a mental tug-of-war between going to the local oval for 20-boring-minutes of going round and round and round and round or heading down to the trail and running for 20mins along the flatest and softest section (which option had much more appeal), I decided to be sensible and take the advice of my physio so I headed for the nearest oval - and less than 1/4 of the way into my first lap, I was dive-bombed by a magpie. Grrr. I shrieked like the girl I am because it scared the shite out of me. There is nothing I hate more than being dive-bombed by magpies....so I beat a hasty retreat and decided instead to run along the only flat section of road near my house instead.

About 10mins in, a (minor) niggle developed in my knee again. Strangely it was a bit different than last week because (a) I felt it through the whole stride (and not just the clawback like last week) and (b) there is no niggle when walking down stairs (unlike last week). So I came straight home to ice and stretch. I'll do my stoopid glute exercises later this afternoon before taking to my ITB with a rolling pin, to be followed by the voltaren/glad wrap combination....I was also a bit tight in one calf but there is no post-run tenderness on my tibia so I'll ice and stretch that as well....

Ravenous....

I saw The Producers last night - I really enjoyed it - but gosh I noticed the effects of my two upper body sessions with Satan this week. It hurt to clap - shoulders, arms, back, everything hurt. Hehe - I know I've worked hard this week. Love it !

Up early this morning for 2 x 30mins spin classes back-to-back with the Satanic Spin Instructor followed by 20mins of stretching. I'm feeling great today - strong and full of energy. I may only do one class next Friday (given the Blackmores 9km on the Sunday) but I will definitely add the back-to-back class to my weekly routine. A great morning - and I have been absolutely starving ever since. Might have to go and find a second lunch !

Off for a short/easy run tomorrow morning to test out the ITB - yippee!!

Operation 21/31 is up and running :-D

Sorry about the pun.

A rest day today - except for a follow up visit to the physio regarding my ITB. I've had no pain/niggles/problems for 5 days now so I've been honourably discharged and am (to steal the lyrics from a bad country song) "on the road again" (slowly of course!). Happy days. I am however under instructions from the physio to continue with my glute exercises and stretches (my physio is also going to chat to Satan so that my training with her focuses on these issues) because he suspects that if I don't, my child-bearing hips, Q-angle and lazy glutes are going to continue to conspire against me.

So with that happy news, Operation 21/31 is now underway. An easy and short run on Saturday to test out the ITB and then slowly but surely build for the Half. I'm really excited about the Half - I'm looking forward to the journey...

Witchdoctor + Satan - what a day !

Off to the witchdoctor this morning for a checkup. Some needling, cracking and general witchdoctor-like behaviour later, I was on my way to work. Basically he is happy with my shins and thinks that the tightness that I've had in my calves the last few days and the ITB issue may be a side effect of my shins settling down. I've also got instructions to get 2 x 30mins massages concentrating solely on my lower legs 7 days apart before I see him again in 2 weeks...lucky that I've already got one booked in for next Tuesday !

Back to see Satan at 2pm for another upper body circuit consisting of:
* push/pull thingys on the "danger Will Robinson" machine
* push-ups
* straight arm planks
* dumbbell reverse flyes
* crunches,
repeated 3 times. It was a tough session - the push-ups after the push/pull thingy were an absolute killer. I was feeling a bit tired today - not surprisingly after a late night at dinner and an early start.

Operation 21/31 is off to a flying start. I've been chatting with Lil Elf about the Central Coast Half and Elf has very kindly offered to help me with my program (and to make sure I don't chicken out!) in exchange for keeping her accountable and motivated with her training for the event. We are also going to run together once a week during lunch. I'm really excited and looking forward to it.

I'm looking forward to my spin class with SSI on Friday. I've done very little cardio since C2S (unlike my preparation for the C2S) so I'm feeling rather anxious about the 9kms - but definitely looking forward to it nonetheless !

Beautiful day

Magnificent morning in Sydney today to walk to work (once I eventually dragged my butt out of bed). It was almost balmy - I took my jacket off about after 20mins and walked the rest of the way in a short sleeve t-shirt; the first time I've done that this side of winter. A fantastic way to start the day - approx. 8kms; 1hr 5mins.

Due to dinner with friends tonight, I've had to shake up the program (yet again) - so I'm off to spin at 1.40pm to try and burn off some calories before Indian food tonight (yum!).

Well you'd think that, by this age, I would be able to read a gym timetable.......it turns out I'm not capable of it today. Misread the time of the spin class so as I arrived at the gym at lunch, it was just ending. Grrrrrr. So after getting on the bike to warm up (and think through my options), I decided to do a lower body weights session (which means I'll have to move Satan's appointment from tomorrow 'cause she will have a lower body session lined up for me). A circuit consisting of:
* lunges with front foot on a bench
* lunges with back foot on a beach
* hamstring curls
* inclined squat machine,
repeated twice followed by 3 of my physio-ordered glute exercises (also repeated twice). It's been a long time since I last did this session and I was surprised by my increase in strength during that time. Legs felt like jelly walking down the stairs afterwards - that's always a good sign !!

Off to see the witchdoctor in the morning...

Operation 21/31 commences...

Walking into work this morning proved to be a logistical nightmare so instead I caught the bus and took extra stuff (suits/shoes etc) into the office so I can walk into work tomorrow without carrying half my wardrobe.

Again no niggles from the ITB today. I went to bed last night wrapped in volarin and glad wrap just in case (such a sexy look…not!) and have done lots of stretches throughout the course of the day.

Headed off to see Satan at 2pm for an upper body session. On Saturday night, I think I slept on my dodgy shoulder the wrong way and it was sore all day yesterday. However it felt much better this morning and wasn’t a problem during this session. T’was a circuit of:
* assisted chin ups
* push ups
* rotator cuff moves
* a new killer ab move
* bicep curls
* dumbbell reverse flyes,
repeated twice. A tough session but I felt strong – better than I have recently.

Since C2S the idea of doing a Half has been, in my own mind, a much more achievable goal. Cirque said to me last night that it is my mind (and not my body) that is holding me back. She’s right (thank you C). The number of times I’ve caught myself today thinking “I can’t” is amazing – I never realised until today just how many self-limiting and negative thoughts I have about running (probably) on a daily basis. Stoopid really – I’m fit and strong thanks to all the cross training that I’ve done and even with the lack of mileage, at C2S I ran 14kms reasonably comfortably. So today I’ve set myself a goal – called “Operation 21 by 31” – being 21(.2)kms by my *gulp* 31st birthday. That gives me 5 ½ months to build up slowly to a Half. As it seems that I tend to work better under the “program, what program?” approach, I’m not setting a goal race just yet but it is likely to be either the Central Coast Half in December or one of the SMC races. So stay tuned – I’m on my way…

ITB update no. 2

Happy to report (again) that my knee has been fine today - no problems even when walking down stairs. Woohoo.

Apart from my physio-ordered glute exercises and stretches, today was a rest day. My calves were a bit tight after yesterday's walk around the hills near home so apart from a good stretch, I've given them a rest today and will do my calf/tibial exercises tomorrow.

So the week in review - another "eventful" week:
Weights: 3
Pilates: 1
Walk: 1
Run: 1
Days off work sick: 1.5
Witchdoctors: 1
Physios: 1

Hopefully the week ahead can be a little less "eventful":
Monday: walk to work + Satan + calf/tibial exercises
Tuesday: spin (30mins) + pilates
Wednesday: witchdoctor (for shins checkup) + Satan
Thursday: physio (ITB) - otherwise a rest day
Friday: spin (2 x 30mins)
Saturday: run (20mins) (hopefully)
Sunday: walk (45mins)

ITB update no. 1

I inadvertently tested out my ITB this morning. As I set out on my walk this morning, I decided to check out a new section of the trail near my home that was recently opened. It turned out to have lots of steps - all down....however it seems that last nights intensive treatment of heat packs, stretches, massage, anti-inflams and using a rolled-up towel on my ITB (ouch) have worked because while my ITB is still very tight, I've not had any niggles in knee today (even when walking down steps!). Needless to say my mood has improved somewhat (after feeling very down yesterday). Don't worry - I'm not going to hit the road too early. I plan to keep up the heat pack/stretches/massage/anti-inflam/towel treatment on Sunday and Monday before doing a spin class on Tuesday and (hopefully) going for a short run about Wednesday or Thursday next week. Once again, a crap preparation for an event (Blackmores is 2 weeks tomorrow) but I don't have any choice right now.

Summary - 1 x walk of 45mins today. Glute + calve/tibial exercises tomorrow, otherwise a rest day.

Grrrrr

Thursday 25 August (continued)...

Well I must have been in a zen-like mood last night when I wrote yesterday's entry (either that or it was the glass of red that I had) because I completely forgot that I also had a session with Satan yesterday afternoon. There is however no way I can forget about it today - I have discovered my adductors !

Session with Satan at 3pm yesterday who had a lower body/abs circuit session lined up for me (modified slight to take account of my stoopid ITB) consisting of:
* lunge with knee lift
* a glute exercise
* prone hold straight arms
* a new (and particularly punishing) exercise for my adductors involving a swiss ball which is no doubt the reason I have discovered my adductors today (don't know the name; might have to draw a picture);
* crunches,
repeated 3 times. I am really feeling this session today - I lurve that !

Friday 25 August

My knee hurts when I walk down steps today (and there is a slight niggle when walking on the flat) so I canned my usual Friday morning spin class and, given that it's only 2 weeks until the Blackmores event, have decided to obey my physio and not run for a week in an effort to get my leg right in time for the 9km. Very sad about missing the STaR on Sunday. Was really looking forward to it :-(

Headed to the gym before work for an upper body weights session - a circuit consisting of:
* single arm lat pulldowns
* cable reverse flyes
* seated rows
* bicep curls
* tricep pushdowns
* rotator cuff stuff
* abs,
repeated x 2. Followed this up with 2 sets of each of the 4 physio-ordered exercises for my lazy glutes (which seem to be causing the ITB to do all the work). My butt hurts now.

New plan for the weekend - 2 x 45mins walks up and down the hills near home + phyio-ordered glute exercises again on Sunday. (Edit: must not neglect my shins so calf/tibial exercises tonight - Friday - and again on Sunday). Hopefully I can get in a couple of spin classes next week...

It's all worth it...

I struggled to get my butt out of bed this morning but eventually I did and set out for an easy 20min run around the streets near home. Only my second run on the road (as opposed to softer surfaces like the treadmill and trails) in months and I'm happy to report that once I warmed up, my shins were fine. However I did develop a niggle in my RH knee....Grrrr.... The afternoon of C2S and briefly on the following day, I had a sharp niggle in my RH knee only when walking down stairs. It went away and I thought nothing more of it. Until this morning. So as a zen-like person, I took myself immediately off to see my physio (unfortunately I couldn't get out to see the witchdoctor) who poked around and declared the dreaded letters "ITB". Grrrr. So it's back to the heat packs, stretches, exercises for my lazy glutes and (the worst part) no running for a week. Grrrr. I was so looking forward to running on Sunday.... Half of my brain is telling me to run anyway but the other sensible/conservative/boring side is, of course, telling me not to....

Had I written this earlier today, it would have become a vent about the crappy day I had - just one of those days where everything that could go wrong, did (my ITB issue is just one in a long list of crappiness about today)....but I'm not going to vent. I was sitting here tonight watching Lost with ice on my shins (standard protocol now) and a heat pack on my ITB. But I can honestly say that today I have not for a second thought to myself "Is it all worth it ?" All the heat packs, ice treatments, physio and witchdoctor visits, stretches and strengthening exercises will be worth it if even only once more in my lifetime I experience something similiar to my post-C2S glow. And I know I will have many more experiences like that - so it is all worth it!

Yuk

Woke up this morning feeling very ordinary - and it went downhill from there.

I went off to see the witchdoctor again this morning for some acupuncture on my tibial muscles. WD also adjusted my ankles - over the last week I felt like I couldn't get a good stretch in my soleus (what's the plural?) because of a lack of mobility in my ankles. Tendons around my ankles are a bit tender now but should be right in the morning.

Despite feeling like shite, I went to the pilates class at 12.10pm. I have now found a Satantic Pilates Instructor (SPI). Yikes !

Left work at 3pm to head home today - gradually felt worse all day; like I'm fighting off a cold/flu so I went home to sleep (mind you at 6.30pm tonight I had to check an advice to a client - there is no escape....). Funny - the reason I most hate being sick is not because I feel like shite but because I miss out on exercise. Yes, my name is Jen and I am an exercise-aholic...

Indulgence.....

Yes, that word sums up my weekend. Lots of food, lots of wine and not a lot of sleep (and very little exercise for that matter....). It was great! A lovely way to end a recovery week but now it's time to do some work. It's funny - I woke up this morning feeling very skinny but by lunch I was (and now am) feeling like a hefalump. I know it's all in my mind but still.... Anyhoo 3 days off-line and I've come back to an overload of race reports and blog updates to read through - such an inspiring way to start a week ! W2B sounds like a great race - looking forward to it in the years to come...

Off to the gym for an upper body weights session with Satan at 2pm. A circuit consisting of:
* assisted chin ups
* rotator cuff stuff
* straight arm prone holds
* barbell bicep curls
* dumbbell reverse flyes,
repeated 3 times. My arms felt like jelly afterwards - love it.

The week ahead:
Tuesday: an appointment with a witchdoctor + pilates class + 20mins run
Wednesday: walk to work (1 hour) + Satan
Thursday: 25mins run
Friday: spin (2 x 30mins classes back to back)
Saturday: rest
Sunday: I've just agreed to go to the 7am STaR group being hosted by the lovely Bernie for 12kms at 6min/km pace.....OMG.....

So moving ahead - I had sat down earlier this evening and developed a plan to build up over the next 10 weeks (including a couple of recovery weeks) before starting on a PC Half marathon training program....Sunday's STaR doesn't quite fit the plan but I don't have any shin problems at the moment and it has been guru-sanctioned so I will be there for my first Striders run...

Let's go to the moon baby...

Legs/shins are feeling fine after last nights session - though I am feeling rather tired and flat this morning (but yes, I'm still smiling). Up early for an upper body weights session in the gym before work. I had planned on doing the spin class with SSI but after yesterday's double leg day, I decided to give my legs a break.

So, this morning was an upper body circuits consisting of:
* single arm lat pulldowns
* (cable machine) single arm reverse flyes
* seated row
* bicep curls
* single arm tricep pushdowns
* ab work,
repeated twice. I was able to increase the weights on all of the exercises so it proved to be a tough session. Arms are feeling like jelly now. Love it !!

A rest day tomorrow before a run on Sunday. I'm heading out west tonight which means a weekend full of great food, wine and company! A nice way to end a recovery week.

Yep, still on cloud 9.....

Wednesday 17 August

Dinner last night with Owl, Lulu and Mr Lulu (aka Wine Trail Runner) was great; celebrating our C2S run and planning our attack on it next year from the A2 group. Next year's goal is sub-85mins which should move us up about 8,000 places !!

Up very early for a 6.30am appointment with the witchdoctor. Very, very interesting. Basically, the witchdoctor is satisfied that my shin problems weren't/aren't due to structural/biomechanical reasons but instead due to a muscle imbalance between my calves and tibial muscles (Sunday's run would suggest that this imbalance is slowly, but certainly, being rectified) so that was good news. A few (12 I think) needles and some cracking of my ankles (yikes) I was on my way to work. My left ankle was a bit tender afterwards but it settled down as the day went on. With a long boozy lunch with clients and dinner with the Owl, t'was otherwise a rest day.

Thursday 18 August

A much needed sleep-in this morning before seeing Satan at lunch for my first 'real' workout since Sunday and yes, you guessed it - she had a lower body session lined up for me; a circuit of:
* lunges with a front knee lift;
* adductor and abductor exercises;
* prone hold with straight arms; and
* rotator cuff stuff,
repeated twice. However I did get to tell my C2S story again :-) A good session; the lunges were ok but my adductors/abductors were feeling a little tired today.

I headed back to the gym tonight for an (easy) cardio session which I would normally have done this morning: 15mins run (7mins/km pace) followed by 15mins bike (L5 @ RPMs). My first run since Sunday. Shins are fine; no tenderness but I've iced them tonight just to be sure. Happy days.

And yes, I'm still smiling (not to mention consulting my guru to develop a 'plan'....stay tuned!)

It's official !!

Garth the Garmin recorded-time on Sunday was 91.52 - my official time was 98.32 for (equal) 20,296th place!!! That should move us up to the A2 group next year. Woohoo!!!

And yes, I'm still smiling!

Walk this way...

This sounds silly and I'm almost embarrassed to confess it but this thought occurred to me yesterday - "OMG I ran for 90mins yesterday!" Yes, I'm still grinning and still shaking my head in disbelief....

A leisurely (albeit chilly) walk to work this morning to stretch out my legs (approx. 8kms; 1hr 12mins as opposed to the usual 1hr 2mins). My quads (which stiffened up considerably after sitting on my butt all day at work yesterday) are still sore but improving. RH hip and calves/shins are fine. Happy days.

The delightful Mr and Mrs Lulu have invited The Owl and I to their place for dinner tonight so we can celebrate our C2S triumph - looking forward to it!!

The morning after.....

How long does the "runner's high" last? Because I am still smiling and still shaking my head after yesterday's run....I still can't believe it! A Half now feels like a realistic and achievable goal (but not one I'm setting my sights on it... just yet)

Last night I spent 30mins stretching before icing my shins. This morning I'm a bit tired but my shins are fine - no tenderness in my shins nor any tightness in my calves. Happy days. My quads are a bit sore and my RHS hip is a little tight and tender - but nothing that a day or two of rest won't fix.

A rest day today - might have a bubble bath tonight before doing 30mins of stretching and will walk (slowly) into work tomorrow morning to stretch my legs out a bit.

I forgot to mention last week that my number for the Blackmores 9kms arrived last week - #7237. Bring it on.

The runner's high....

Very long post warning…..this has taken me a long time to write. My mind is all over the place at the moment (and I’m very tired!).

First of all – I have to thank CR’s amazing blogging community who have been so supportive, encouraging and inspiring.

So this is what a runner’s high feels like. Why didn’t y’all tell me about it ?? I’ve been grinning like the proverbial Cheshire Cat all afternoon. What an amazing day.

A big day of firsts for me: my first fun run and my longest run ever, both in time (previously 58mins) and distance (previously 8kms). What 10% rule ??

As I’ve previously mentioned in my blog, because of my shin problems and lack of (running) training, I had set myself the goal of simply enjoying the day and to walk in the event that my fitness meant I wasn't able to keep up with my companions or my shins decided they didn’t want to play (particularly given that I haven’t run on a hard surface in months now). A negative approach I know but nothing in my training leading up the event even suggested/hinted at how my day would turn out.

It turned out to be a day of personal discoveries for me: I am so very much fitter than I thought I was (no doubt thanks to the two satanic influences in my life – Satan and the Satanic Spin Instructor) and perhaps for the first time I felt like a runner, particularly because we ran the whole way and powered (well, ran slowly, comfortably and strongly at least) up HBH & and the hills beyond...

Where to start. I met the delightful Wobbly Man for the first time on Saturday afternoon when I met up with The Owl and him for a drink. I must admit to feeling a little anxious about the run in the last day or two but I woke up at 6am this morning completely rested and relaxed. I decided to go with a modified version of my usual breakfast – a bowl of porridge with 2 pieces of white toast (ick) with honey (yum). A lot of food yes and at 8am I was thinking it was perhaps too much – but by 9.30am I was peckish so I think it worked well (though I will skip the porridge for earlier, shorter races in the future). Mr Jen and I caught the bus to North Sydney and walked down to Milsons Point to meet Wobbly Man at 7.40am to walk across the bridge. It was a stunning morning on the Harbour. Very still and not as cold as it has been over the last few days.

After arriving in the city, Wobbly Man and I left Mr Jen to register and headed over to College Street to drop our bags off and to meet our running companions for the morning The Owl, Caro and Lulu. Wobbly Man had very kindly offered to pace The Owl and I. While we were waiting in the queue, the conversation soon turned to the state of my shins. The Owl, Lulu and Caro then decided to pay homage, and send good thoughts, to my shins (which worked it seemed!). By far the funniest moment of the day. After a long wait in the toilet queue, we positioned ourselves in the middle of the road and waited for the gun. It took us almost 5 minutes to get around the corner and into Williams Street. The mass of humanity headed up Williams Street was an incredible sight.

Wobbly Man took the lead at ducking, weaving and side-stepping our way up Williams Street. It took me a while to warm up and to feel comfortable but soon I settled in – as much as that is possible during the C2S. Somewhere around Double Day a niggle developed in my LHS shin. Grrrr. Of course I thought that my shins had already had enough and that I would soon be waving my companions off into the distance. Well, the strangest thing happened. It went away. Never before has a shin-niggle gone away. Happy days. My LHS calf was feeling a little tight as we passed through Rose Bay so The Owl and I stopped to stretch (one for all…) before tackling HBH. Caro and Lulu at this stage ran off into the distance and powered up the Hill.

I have to admit (and I feel almost like I shouldn’t be saying this) and it was no doubt due to our very comfortable (read: slowish) pace, I never really felt pushed or uncomfortable during the second half of the run. This is no doubt thanks to the support and pacing efforts of Wobbly Man and that The Owl and I ran most of it side-by-side or one of us just slightly in front of the other. Without the support of both, I would not have achieved what I did today.

We slowly ticked off the kms and counted down until 13km where we knew the cheersquad would be. It was wonderful to see – and hear – them as we went past. Wobbly, Owl and I made a pinkie-swear somewhere (early) in the second half that we would finish together. We caught Lulu not far from the finish and we all finished hand-in-hand. An amazing experience

I, of course, forgot to turn my watch off. The timing card read 106.40 but Garth tells us it was closer to 91.52. Once we passed through the drinks station, I left them to go and collect my bags. As I headed over to the grass to stretch for 20mins I bumped into the cheersquad and met my shin splint mentor Gronk for the first time and said hello to Tesso, Superflake and JD. After a stretch, some jellybeans and a banana, I had planned to go and stand in the water for 10mins to give my shins a bit of relief. I lasted a grand total of 1min. It was just too cold. And I managed to get my butt drenched in the process. So I headed over to the Striders tent for a chat and met (albeit) briefly Nick, CJ, Flash Duck and Aki. It was then off to the pub for a quiet drink where I finally tracked down Mr Jen and found out that we only just caught him. He ran a 107.?? so we must have passed him very close to the finish line. Mr Jen and I left the pub and caught up with friends for a meal, before heading home.

I’m still find myself shaking my head. My run today so was far beyond what I expected and what I thought I was capable of. I am almost astounished.

And how did I feel now? Bloody brilliant and bloody tired. My only ‘niggle’ is that my RHS hip flexor is a little tight. My shins are fine, good, excellent in fact – no tenderness at all. I can’t believe it (but I will ice them tonight just to be sure...) I can't begin to decribe how happy I am.

So my incredible week in review (it’s been an emotional rollercoaster this week):
Walk: 1 (1 hour)
Spin: 1
Satan: 2
Cardio: 2 x 30mins
(Edit: I can't believe I left this out)
Running: 1 (14kms non-stop baby!)

The week ahead:
Satan is away until Wednesday this week – so in light of today’s efforts I’ve decided on a recovery week:
Monday: rest
Tuesday: walk to work (1 hour) + pilates
Wednesday: appointment with the witchdoctor – otherwise a rest day
Thursday: walk to work (1 hour) + Satan
Friday: spin (30mins)
Saturday: rest
Sunday: run (20mins)

So a question for the wonderfully wise CR-blogging community – where on earth do I go with my training now ??? My last week of solid running consisted of 15min/23mins/25mins Tuesday/Thursday/Saturday. However today I ran 14kms reasonably comfortably. Do I go back to, and continue to build on, my existing program or do I bump it up ???? Help.

Off to bed. Very sleepy now :-D

As Big Kev would say....

Ok, it's official. I'm excited. See you Sunday.

Wow

Wow. What an amazing response to yesterday's post. I can't begin to thank everyone who has left a message. It really means a lot to me - thank you.

I headed to the gym this morning for a cardio session. I had planned to do a 20mins run followed by 15mins on the bike. However I decided to be cautious and instead only did a 10mins run (@ 6.30min/kms pace) followed by 25mins on the bike (10+kms). My legs were dead by the end of the session. The shins seem ok but I will continue to stretch and ice them over the next few days. As for the C2S, I will do it - after all, I've bought the t-shirt; I can't wear it if I haven't finished it!. I'll start out running, as planned, with Wobbly and Owl, but I will walk if my shins flare up (repeat Jen: walking is not a failure). I will also take myself off to see the witchdoctor next week to see if he can shed some light on my problems...

Was then back at the gym at 2pm to see Satan, this time for a killer upper body session. I could hardly lift my arms to push my glasses back up my nose by the end of the session - t'was a circuit of:
* assisted chin ups
* straight arm prone holds
* rotator cuff stuff
* bicep curls
* reverse flyes,
repeated 3 times. Really tough. My shoulder (which had a niggle or two last week) was fine.

I had planned to walk to work in the morning to stretch out my legs but, quite honestly, work has been crazy this week and I'm buggered. So a rest day Friday, a short walk on Saturday to stretch my legs (I always feel crap the day after a rest day; weird I know) and then the C2S on Sunday.

Edit: I am (almost) looking forward to the C2S now. Went to bed last night with my left shin covered in Nurofen gel and clingwrap (!) - very sexy (not) - but no tenderness on it this morning. I'm off to see the witchdoctor next Wednesday morning.

Oh this feels so crazy....

I have a strange 'relationship' with spin classes (it's a random thoughts kind of day, bear with me). Part of my brain dreads them because they chew me up and spit me out; I find them really tough mentally not to mention the jelly legs at the end of the class. On the other hand, I can honestly say that I have never thought of not getting out of bed to get to a class with SSI. And the more tired I feel on the morning of a class, the stronger I feel during the class. Strange, very strange.

Anyhoo, t'was a 30mins spin class with the Satanic Spin Instructor at 6.40am this morning that seemed to go very quickly. One minute we were warming up; the next it was over. Unfortunately the powers-that-be at the gym have again messed with the timetable so there will be no spin classes on Wednesday mornings. Grrrrrr. Maybe I'll sleep in on Wednesday mornings.....or then again, maybe not.

I must admit to feeling a little stressed/not really giving a shite about the C2S this Sunday (I can hear the collective gasp from the audience right now). No doubt a combination of a limited preparation (a 23min trail (long) run does not a C2S make), the shin flare up this week and a basic fear as to how my shins are going to cope with running on the road for 14kms (I haven't been on the road for months....). Blah, blah, blah, blah. I could sleep in on Sunday morning for all I care right now.

Off to see Satan @ 2pm - Satan had a lower leg session lined up for me, very similar to the session last week. A circuit of:
* lunges with knee lift
* adductor stuff
* abductor stuff
* straight prone hold
* rotator cuff stuff,
repeated twice. A tough session but really enjoyable. Tomorrow is another tough day - 35mins cardio session in the morning (including 20mins easy run on the treadmill with my fingers crossed) followed by another session with Satan at lunch.

Cardio + pilates

I had a HUGE dinner last night and (of course) woke up this morning absolutely ravenous !! Love the way the body works.

I headed to the gym early this morning for a cardio session - 17mins run on the treadmill (7mins @ 6.30min/km; 10mins @ 6min/km pace) followed by 13mins on the bike (L5 @ 105RPMs) for a total of 30mins + 20 mins of stretching.

I've come to realise that my shins can flare up because (a) I've been wearing high heels too often and not stretching enough or (b) for no apparent reason. Today, it's the latter. Slight shin tenderness on my left leg so lots of ice and voltaren over the next few days. Hopefully my shin tenderness now is in lieu of any soreness on Sunday...fingers crossed.

Heading back to the gym for pilates at lunch....well, that was the plan but once again something urgent cropped up at work and I didn't make it. Grrrr. Hate it when life gets in the way.

Walk this way

With another long lunch with clients and dinner with my folks tonight, my only opportunity for exercise today was my now-standard Monday morning walk to work (1hr 2mins - approx. 8kms) (a weekly 8am meeting makes any other form of exercise a logistical nightmare!). A slightly cool albeit stunning sunrise this morning. A glorious way to start the day (though I hope it is a little warmer on Sunday morning...)

Edit: 1 week and 1kg down; 1kg to go. I know its largely fluid and very little fat, but still - who doesn't like to see the scales go down ??

Dear Buddha

Saturday 6 August

We were meeting friends for breakfast at 10am this morning so I decided to get up early and get my run in before breakfast. I walked down to Clifton Gardens to warm up then set out on the trail around to the zoo. A stunning, clear morning on the harbour. I never cease to be amazed and humbled by the beauty of our harbour. Apart from a strong head wind from the south as I rounded Bradleys Head, it was a great morning for a run. Today’s aim was 23mins and at 22.30, I realised that I was close to the end of the trail near the zoo so I picked up the pace in the hope that I would make it to the end of the trail within 23min– close but not quite: 23.08 in total (+ 40mins walk to/from the trail). Another very comfortable and easy run with no calf/shin problems whatsoever (I will ice my shins tonight just to be sure). Happy days

Sunday 7 August

Rest day.

Week in review:
In reviewing this week, I’ve just realised that I forgot to blog about Tuesdays session (opps). A good week. I felt well rested and strong!
Spin: 2
Weights sessions with Satan: 2
Run: 3
Walk: 1 (1 hour)

The week ahead:
Dear Buddha. I have been obeying the 10% rule down to the minute recently. I’ve been running on soft surfaces; stretching & strengthening my calves and shins and icing when necessary. In light of all these efforts, dear running Buddha I ask for your forgiveness this week when I will break the 10% BIG TIME ! I don’t remember the last time I ran on a hard surface so I’m a little scared as to how my shins will handle 14kms on the road (not to mention my preparation is a little lacking...understatement of the year!) – but I guess all I can do is make sure I focus on stretching my calves this week (oh, and crossing my fingers and icing my shins when I get home!!!) :

Monday: walk to work (1 hour)
Tuesday: cardio session (17mins run/15mins bike) + Pilates
Wednesday: Spin + Satan
Thursday: cardio (20mins run/15mins bike) + Satan
Friday: walk to work (1 hour)
Saturday: rest
Sunday: my first ever fun run, the City 2 Surf !

Speaking of the C2S, a question for bloggers – I’ve got the gear sorted for Sunday but what on earth do I eat beforehand ??? I don’t normally eat before a morning exercise session so I’ve got absolutely no idea….help (and your good shin thoughts) is greatly appreciated !!

Winter is back !

A chilly (but clear) morning in Sydney today.

This morning I had a sleep-in....I didn't have to be at the gym for a spin class with the Satanic Spin Instructor until 7.15am! Another great & tough class (30mins) from SSI which I followed up with 20mins of stretching. Recently my legs have been feeling like lead during spin classes but not today - I felt great and was really able to push the resistance right up, particularly during the standing hill climbs. The seated hill climbs still screw me but I'll get there. I think making sure most of my heavier sessions are 24hours apart has made a real difference in my recovery times, as has the fact that I've caught up on my sleep post-TdF.

Run tomorrow before a rest day on Sunday.

Is it really winter ?

Another gloriously balmy morning in Sydney. Unfortunately out my window I can see the change rolling in as we speak. Can't complain though - we have had sensational weather in Sydney now for about 3 weeks.

Up early (again) for a cardio session in the gym: an easy and comfortable 17mins run (@ 6min/km pace) followed by 15mins on the bike (L5 @ 100RPMs), then 20mins of stretching. No problems to report - shin/calves are fine but I will ice them tonight just to be sure. A great session and now I'm wearing my snazzy new dress - happy gal!

Spin + Satan

Up early this morning for the 6.40am spin class (30mins) with the Satanic Spin Instructor. SSI wasn't able to offer us the additional 15mins this morning thanks to a timetabling mistake by the 'powers that be' at the gym. Oh well - not at all fussed today. My legs felt pretty beat up after yesterday's massage (normally I'd have a rest day after a massage but my timetable this week just didn't allow for it) and I don't think my glutes have ever screamed as much as they did this morning. Fortunately it sounds like the spin classes are going back to 45mins in a couple of weeks which will be good. 30mins doesn't quite cut it (what, masochistic - me ?)

I've picked a good week to clean up my eating. We have had birthday cake in the office every day this week and not only have I not had any of it, I haven't been tempted to either. It's amazing what happens when you focus your attention on a goal. However I have a client lunch tomorrow (you know, one of those long boozy lunches which no-one really has time for) which makes eating 'cleanly' a lot more difficult...

Weights session with Satan at 2pm. My lower body got the reprieve today after Monday's session (my adductors are still sore!). Today's session consisted of a circuit of:
* straight arm lat pulldowns
* reverse flyes
* assisted chin ups
* rotator cuff moves
* straight arm plank move,
repeated 3 times. Another tough session. My RH shoulder (which I had problems with last year) is good; a few days ago I thought that I had strained/damaged/pissed off my rotator cuffs again but it seems ok today. Will make sure it gets some rest and some rotator cuff moves before seeing Satan again on Monday. I had been thinking of adding a swim to my weekly schedule but I'll give my shoulder a few weeks to settle down.

Back on track....

Feeling fabulous today.

Left home at 6.15am this morning to walk to work (1hr 4mins; approx. 8kms). An orange sunrise and another beautiful, calm and still Sydney winters morning. The view from the Harbour Bridge was magical. Nice way to start the day.

Satan @ 2pm. Managed to escape from the office at 2pm to see Satan. Satan was in fine form telling me "We have a bondage day today" as she strapped my leg into the cable machine (minds out of the gutter please boys!). My upper body got a reprieve today as my lower body copped a Satan-special circuit of:
* lunge with a knee lift
* abductor on cable machine
* adductor on cable machine
* rotator cuff exercises;
* prone hold with straight arms,
repeated twice. T'was a tough session; my legs have felt like jelly all afternoon.

I had been hoping to get out of the office at a decent hour to attend a presentation by Doug Scott, a mountaineering guru (I am addicted to all things related to Everest), but yes, you guessed it, work has got in the way yet again. Grrrrrr.