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

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



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

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

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

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

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

finishing with 30mins of stretching.

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

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

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

Life goes on...

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

Another easy/recovery (read: lazy) week

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

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

* push-ups;

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

* adductor exercise using the swiss ball,

repeated 3 times. Crap session.

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

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

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

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

A new approach

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

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

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

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

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

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

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

D Day

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

Blah.

Easy does it

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

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

MTD: 59.67kms

Choose your own adventure...

Firstly, the plan for the week –

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

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

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

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

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

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

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

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

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

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

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

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

Back on the bike for an interval session this morning:

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

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

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

Having fun & looking good !

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

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

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

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



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



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

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

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

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

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

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

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

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

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

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

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

MTD: 54kms

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

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

Rocking the boat

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

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

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

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

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

MTD: 45kms

Decisions, decisions....

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

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

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

Paying my dues...

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

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

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

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

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

MTD: 39.96kms

Sheet metal screws going cheap...

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

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

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

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

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

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

* adductor exercise using the swiss ball,

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

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

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

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

Happy days.

LSD to share

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

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

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

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

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

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

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

MTD: 32.82

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

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

Awesome

Well, after about 7am, it was one of those days. Snowed under with work so I missed yoga at lunch. Again. And then missed the pilates class at 6pm that I planned to do to make up for missing yoga.

Before 7am, I have one word for you - AWESOME.

Headed out early for a run on a very windy morning. Given the rain in Sydney over the last few days, even the prospect of watching the boys play footy wasn't incentive enough to go & slosh around the oval which, I'm sure by now, resembles a lake. And I decided to avoid doing a lap of the 'hood. Boring. So I headed back to "my" trail ;-)

From home I headed down past the zoo & along the road to Bradleys Head where I (somehow) managed not to get blown off the headland. Then I turned right & ran along the trail towards the zoo, taking in the magnificent view of the Opera House & the Bridge with an incredibly dark & stormy sky behind it. This section was like a XC or steeplechase - through water & mud puddles & hurdling over fallen branches & trees. Then up the "hill" again, past the zoo before heading home. Sensational. For 30mins this morning, I did not see a single person. I had no niggles. I felt strong. I was flying (ok, so that was probably due to the tailwind.....). In case you missed it - SEN.SAT.ION.AL.

7.36kms in 46:02 (aver 6:15min/km)

And then I went to work ;-) TGIF.

MTD: 19.64kms

Failure

I found this today - I love it:

"I've missed over 9,000 shots in my career. I've lost almost 300 games. 26 times I've been trusted to take the game-winning shot...and missed. I've failed over and over and over again in my life.

And that is why I succeed."

Michael Jordan.

Another red dress day...

Hahahahahahaha. Thank you to a few people for your concern - and to make sure Owly doesn't punch anyone while jumping to my defence - to clarify: I've been called lots of things but witch is not one of them. I was listening to this song last night.

This morning I struggled to get out of bed (again) but I'm soooo glad I did.

I had 45min on the plan & given I've only run once now in the last 10 days, I decided to take it easy. So first I ran to my new second home (the oval) and did 20mins on the grass there (alas, no footy players today) & then headed for a section of the trail near my home. Yah for spring - I have really missed doing part of the trail during my mid-week runs. Running along the trail at Middle Head, watching the sun rise through the Heads - talk about food for the soul. How can you not have a fabulous day when it starts like that?

7.16kms in 45:18mins (aver 6:19min/km)

And my day improved as it went on - met Owly for lunch (*waves), had a bloody busy but extremely productive day in the office & a great GRC Pilates class after work, in which I discovered THE best VMO exercise EVER.

Life is good!

I've been called a witch...

Monday 4 September
No recovery run today as I got home late on Sunday night from my weekend in Qld & needed a bit of sleep.

Headed to the gym after work for another killer session with Satan:

* a circuit of dead-lifts, shoulder press and lying tricep extensions (sans break) with 15kg barbell (same circuit as last week) (3 sets) - reps are slowly but surely increasing;

* then a set of single arm standing flyes;

* followed by a circuit of prone hold (elbows & toes for 60sec) & lying supine single leg extensions (2 sets).

Just about crawled home. Again. I felt much stronger this week than I did last. No doubt last week's flatness was an indiction of an impending cold.

Tuesday 5 September
I'm really struggling to get up in the morning & train at the moment. Work is pretty crazy again & this cold has taken more out of me than I expected. I woke up this morning with a sore throat & contemplated skipping my bike session - but given I've missed so many sessions over the last week, I decided to do the session but take it reasonably easy. Which I had no choice to do because my legs felt like lead after the cold & last nights deadlifts.

5mins warm up
6 x 3mins hard/1:30sec recovery
5mins cool down
Total: 37 mins

Followed by 25mins of stretching

Still watching the 99 TdF. Much better than watching the nauseating coverage on breakfast TV of Steve Irwin's death. It took me about 20mins to warm up & feel remotely human this morning but I felt better as the session progressed. Hopefully another day or two, this cold will be history & I'll be back to full strength.

It's only a running club, not the European Union...

Thanks to a few friends for reminding me today that I can only control what I do & how I feel. Life is too short for stuffing around & worrying about circumstances over which you have no control.

Friday 1 September
I decided to head out for an easy 30mins & turn back early if I was struggling. I haven't run since Sunday & I really noticed it - in a good way. Last night doing some stretching I noticed that I didn't have any of the tightness in my lower leg that I've been experiencing in recent weeks. Let's hope it stays that way.

I headed up to "my" oval but it seems the magpies have turned it into "their" oval. The "Danger: Magpie Swooping" sign has appeared in the street next to the oval in the last few days. So I made a strategic withdrawal (without getting swooped) & turned around & ran towards another oval near home. With about 5mins to go I headed for home up a 'trail' which (I assumed) came out on the main road. Much to my surprise I arrived at grass netball courts, complete with a short grass hill (I think the only one in the area, good for short hill reps) & then another oval which is even closer to home & I had forgotten about. Complete with blokes playing footy. My new second home ;-)

A good run. I had to stop a few times to blow my nose & once to stretch my calves but otherwise it was a good easy run. Finished with 5.11kms in 32:13mins (aver pace 6:18min/km).

Also made it to a GRC Pilates class after work & before heading for the airport.

Absolutely no exercise for me over the weekend. For the first time in a very long time. Instead I spent the weekend lounging around my Nan's place in Qld for some much needed R & R. I was also able to catch up with Cirque for lunch on Sunday (*waves) at the moment.

Last week - a much easier week than I had anticipated thanks to my cold
1 x run
1 x bike interval session
1 x weights session with Satan
2 x GRC Pilates classes

The week ahead - back to the program (I hope):
Monday:
PM: weights with Satan
Tuesday:
AM: bike interval session
PM: massage
Wednesday
AM: run 45mins
PM: Pilates
Thursday
Rest
Friday
AM: run 47mins
PM: yoga
Saturday:
Rock climbing & ride (60mins)
Sunday:
AM: run (16kms)

Truly. Madly

Wednesday 30 August
Would you believe that I was sitting on the couch last night, coffee in hand, reading The Lore of Running ? Truly.

Today I discovered another benefit of having an easy/recovery week in my new "non-racing-listening-to-my-body-just-running-for-the-love-of-it" program - the ability to roll over, turn off the alarm & go back to sleep when waking up to the sound of heavy rain. The fact that I have a sore throat & bit of a head cold at the moment was probably justification enough not to run today. But as much as I love running in the rain, I really love laying in bed listening to the sound of the rain! Interestingly my first thought - after deciding that I wasn't going to run - was that it would stuff up my mileage for the month (particularly given I didn't do my recovery run on Monday). So stoopid but I sometimes find it so easy to get caught up in that mindset - perhaps I should leave Garmin Elektra at home from time to time. Let's call just the decision to stay in bed this morning an example of me actually listening to my body. Yes, I know - there is a first time for everything ;-) I will however make up for my sensible decision (read: laziness) by throwing in another (reduced) bike interval session tomorrow morning.

GRC Pilates class at lunch today with the Satanic Pilates Instructor. I discovered 5mins into the class that my core was still sore & fatigued after Monday's session with Satan. I wanted to curl up in a foetal position under my desk afterwards.

Woohoo - made a flying visit out to Penriff tonight to pick up my new car :-) Now a question for everyone reading this (all 2 of you) - as if I haven't spent enough money recently, I'm planning a trip to Hong Kong in October (yippee!) - any suggestions for places to see, stay, shop and/or run ?

Thursday 31 August
My cold has arrived in full force. Home sick today. Needless to say, no bike session for me this morning. Hopefully I can get out for my run tomorrow morning.

Total mileage for August is 89.95. Check out my snazzy 'mileage' table. My goal for September is consistency.

Another day, another dead lift...

Monday 28 Sept
No recovery run today as I was heading back from Penriff this morning.

After work it was back to the gym for another killer weights session with Satan:

* a circuit of dead-lifts, shoulder press and lying tricep extensions (sans break) with 15kg barbell (same circuit as last week) (3 sets);

* then a circuit of standing flyes followed by prone hold (elbows & toes for 60sec) (2 sets).

It was such a tough session (with more reps on the first circuit than last week). I just about crawled out of the gym afterwards....

Tuesday 29 Sept
It seems it's been a wise decision to have an easy/recovery week this week. Woke up with a bit of a sore throat this morning :-(

Another interval session on the bike this morning while watching L’Alpe d’Huez stage of the 99 TdF. Yes, the boys are still climbing.

5mins warm up
4 x 3min hard/1:30min recovery
5mins cool down
Total: 28mins

Climbing the walls..

I didn't even think about W2B on Saturday morning until I received a message from Go Girl teling me how she went. Must admit that I felt a brief twinge of disappointment & sadness that I wasn't able to join in the fun. Oh well. There's always next year.

Still, I had a rather productive & fun day instead. I bought a car - an 06 Honden Viva. Unfortunately she's not red (she's blue) but I suppose one redhead in the household is more than enough ;-) And later in the afternoon I rounded up my dad & not-so-lil-brother (I was staying at my folks place in Penriff for the weekend) & took them off to do this -







I have ALWAYS wanted to do this but had never got around to it. Both boys are much taller & have much bigger arm span than me but I held my own ;-) Great fun - it's definitely going to become a regular addition to the program.

Today (Sunday) it woke up feeling tired & flat. I certainly did not want to run. I wanted to sit on the couch in my pj's, drinking coffee & reading the papers. It wasn't due to the rock climbing, rather the wine I had last night ;-)

I had 14kms/1hr 40mins on the plan for the day - the first 6kms were complete & utter crap. I felt flat & bored & my lower leg niggles were making themselves known. The first 6kms were a real mental battle today. I found myself thinking 'why bother' because I don't have any big goals for about the next 12 months. But strangely I then found myself thinking "f$ck it, I'm doing it". So I did. I am, of course, glad I did. The niggles started to settle down & the pace picked up without a discernable increase in effort. It's a shame I didn't wear my HRM today - I would have been very interested to see the results, particularly in the second half. My LSD run pace is 7min/km but during the second half of this run I found myself doing 6.30min/kms very easily. Finished with 14.66kms in 1:37:56 (aver 6:41min/km).

MTD: 89.85kms

This week - another consistent week of training. Wow. That's 2 in a row now.
4 x runs (total of 32.68kms)
1 x weights session with Satan
1 x bike (interval) session
1 x Pilates
1 x rock climbing

The week ahead - I know I've only done 2 weeks of consistent training but my lower left leg is a bit of a mess tonight so I'm planning an easy/recovery week next week. Perhaps I'm being a bit too conservative but let’s face it, I’m not training for anything in particular. So same sessions just done at say 70% of the duration of my ‘normal’ sessions.

Monday:
PM: weights session with Satan
Tuesday
AM: bike interval session (4 efforts rather than 6)
PM: massage
Wednesday:
AM: run (30mins @ 6min/km)
PM: pilates
Thursday:
Rest
Friday:
AM: run (32 mins @ 6.30min/km)
PM: pilates
Saturday:
Rest
Sunday:
AM: run (10kms/1hr @ 7min/km)