Well I didn't get up this morning for spin class. I slept really badly and only woke up at 6:20am (spin starts at 6:15).
Last night's session at the gym though was fantastic. Completed a speed/strength circuit that left me buggered but very happy.
1. Treadmill 3.5k warm up
2. Treadmill 2 minutes at 15 km/h
3. 12 squat/jumps (burpees)
4. 15 chin-ups
5. 15 push-ups
6. 30 ab crunches
7. 24 body weight squats
8. Treadmill 2 minutes at 15 km/h
9. 12 squats with weights
10. 15 elevated leg push-ups
11. 15 bench dips
12. 30 lower back extension
13. 15 lunges on each leg
14. Treadmill 2 minutes at 15 km/h
Repeat steps 2 - 14
Jog or walk warm down
I must look a little crazy at the gym because the treadmills are upstairs on a mezzanine floor and everything else is downstairs and you barely pause for breath between sets! Luckily my gym isn't too busy after 7pm so I usually have free reign on the equipment I need.
Saturday, March 31, 2007
Friday, March 30, 2007
Ow it hurts today
This morning was a bit of a struggle. On Monday night I did a good weights session - not too heavy but kept the HR up and did lots of reps. This was my first session since Six Foot Track so I knew I was going to be a bit sore afterwards.
Tuesday morning I had to get out early for a meeting and couldn't run, then at night I got home late from work and it was too dark to go outside so I headed to the gym. The legs were a bit sore but in a good way so I thought I would start off easy on the treadmill and just keep increasing pace - my version of a tempo run. Starting at 10km/hr for the first 10 minutes (easy!) I increased by .5 every 5 minutes - 10.0, 10.0, 10.5, 11.0, 11.5, 12.0, 12.5, 13.0, 13.5 then a 15.0 (15km/hr). Oh the last 10 minutes were ugly but it was good. The legs were already telling me in the walk warm down that I would pay for it tomorrow!
Wednesday morning I woke up sore! The wind was howling and I freely admit that I am a hopeless runner in the wind! Perfect excuse(s) to skip the run and take Harry for a walk instead. Even that hurt for the first 1/2 hour but I am glad I went out. Work dinner meant that I wasn't going to be running Wednesday night either.
Well today I got up at 6:15 after sleeping badly (probably the red wine from last night) and went out for an easy 1/2 hour. What a stunning morning it was! For the first time this year I had 3/4 leggings on and a long-sleeve top (I am scared of the cold as well as the wind!), but ended up taking the l/s top off halfway through. The legs felt very heavy but it was such a beautiful morning for a run I really didn't care. 35mins later I returned home feeling great.
I will do a speed/strength session tonight, a spin class Friday morning then nothing really until Sunday's RFTK. Sort of an odd training week to 'start' with but I know it will all work out for me next week.
Tuesday morning I had to get out early for a meeting and couldn't run, then at night I got home late from work and it was too dark to go outside so I headed to the gym. The legs were a bit sore but in a good way so I thought I would start off easy on the treadmill and just keep increasing pace - my version of a tempo run. Starting at 10km/hr for the first 10 minutes (easy!) I increased by .5 every 5 minutes - 10.0, 10.0, 10.5, 11.0, 11.5, 12.0, 12.5, 13.0, 13.5 then a 15.0 (15km/hr). Oh the last 10 minutes were ugly but it was good. The legs were already telling me in the walk warm down that I would pay for it tomorrow!
Wednesday morning I woke up sore! The wind was howling and I freely admit that I am a hopeless runner in the wind! Perfect excuse(s) to skip the run and take Harry for a walk instead. Even that hurt for the first 1/2 hour but I am glad I went out. Work dinner meant that I wasn't going to be running Wednesday night either.
Well today I got up at 6:15 after sleeping badly (probably the red wine from last night) and went out for an easy 1/2 hour. What a stunning morning it was! For the first time this year I had 3/4 leggings on and a long-sleeve top (I am scared of the cold as well as the wind!), but ended up taking the l/s top off halfway through. The legs felt very heavy but it was such a beautiful morning for a run I really didn't care. 35mins later I returned home feeling great.
I will do a speed/strength session tonight, a spin class Friday morning then nothing really until Sunday's RFTK. Sort of an odd training week to 'start' with but I know it will all work out for me next week.
Tuesday, March 27, 2007
Monday 26 March
Well today is when I 'start' training again. I have done bits and pieces since Six Foot but nothing really serious.
Last Thursday I ran 10k easy around Williamstown, Friday was golf (in the heat) so a good 6.5k walk! Saturday a quickish 6km in windy conditions around Williamstown and Sunday a 1 hour steady run around the Tan and along the Yarra.
I will start off the week tonight with a speed/strength session at the gym. I found this programme http://www.pponline.co.uk/encyc/0196.htm about 1 month before the Melbourne Marathon last year and gained so much from the 30-Day Schedule. I now do at least one speed/strength session each week (usually Mondays) then ramp it up a bit more with an extra session and more reps a couple of weeks before I have a race on.
Aiming for Gold Coast in July as long as we get the house on the market and the finances are sorted.
Last Thursday I ran 10k easy around Williamstown, Friday was golf (in the heat) so a good 6.5k walk! Saturday a quickish 6km in windy conditions around Williamstown and Sunday a 1 hour steady run around the Tan and along the Yarra.
I will start off the week tonight with a speed/strength session at the gym. I found this programme http://www.pponline.co.uk/encyc/0196.htm about 1 month before the Melbourne Marathon last year and gained so much from the 30-Day Schedule. I now do at least one speed/strength session each week (usually Mondays) then ramp it up a bit more with an extra session and more reps a couple of weeks before I have a race on.
Aiming for Gold Coast in July as long as we get the house on the market and the finances are sorted.
Tuesday, March 20, 2007
Food
I have been eating well the past few days and I have to admit that I am a little bit pleased with myself because of it. I have made a 'rule' with myself that when I am struggling with food intake and weight issues that I have to write about it. So far so good since I started this up. We shall see how it goes.
A weekend without a long run
What an unusual weekend that I didn't feel like I had to go for a run - especially not a 3 hour one! I sort of missed it but at the same time was glad for the break.
Saturday morning I did a very easy 1 hour run. I was actually feeling a bit stiff and sore from working around the house on Friday so I stopped at 30 mins and did a good 5 minutes of stretching. It didn't make the return leg any easier! On Sunday I did a good steady 10k and actually felt like I was running at a good, quick and sustainable pace (very unusual for me!). I am really working to control my breathing while running at pace.
The rest of the weekend was spent with the kids and working on the house. I went to dinner on Saturday night at a friend's house and we demolished too much wine and vodka. Very happy to see the Blues win the NAB Cup!
Saturday morning I did a very easy 1 hour run. I was actually feeling a bit stiff and sore from working around the house on Friday so I stopped at 30 mins and did a good 5 minutes of stretching. It didn't make the return leg any easier! On Sunday I did a good steady 10k and actually felt like I was running at a good, quick and sustainable pace (very unusual for me!). I am really working to control my breathing while running at pace.
The rest of the weekend was spent with the kids and working on the house. I went to dinner on Saturday night at a friend's house and we demolished too much wine and vodka. Very happy to see the Blues win the NAB Cup!
Wednesday, March 14, 2007
Rest? What rest?
I can't rest and do no exercise. Last night I went out for an "easy" 5k just to turn the legs over. Ended up running a bit quicker than I planned any my "easy 5k" finished in 23 minutes. Ooops. I know full well that tonight I will end up at the gym and there is a spin class tomorrow morning.
At work this morning and I have already updated the calendar with my planned runs and rough training schedule leading up to Gold Coast in July 2007.
At work this morning and I have already updated the calendar with my planned runs and rough training schedule leading up to Gold Coast in July 2007.
Goals
I need to have goals. If I don't have them I severely lack motivation. Generally I use races as my goals because that gets me out the door at 5:30am! I will never, ever be fast. That is probably why I choose to run the longer stuff.
In the 4 years I have been running now I have finished
Melbourne Marathon: 2003, 2005, 2006
Gold Coast Marathon: 2004
Canberra Marathon: 2006
Six Foot Track: 2005, 2006
I really need to work on the shorter stuff and get quicker.
I have listed my fairly average PBs on the right as a daily reminder that they severely need improving. 3k, 5k & 10k are the most important now & 21.1k will happen as a happy result. The biggest problem I have is moving out of my comfort zone. I should easily be able to improve these times if I accept the fact that it is going to hurt.
PB Goals
Within the next 12 weeks
3k: 11.45
5k: 20.30
10k: 42.30
I will list my goals for the longer stuff at the beginning of June when I have hit the times listed above.
In the 4 years I have been running now I have finished
Melbourne Marathon: 2003, 2005, 2006
Gold Coast Marathon: 2004
Canberra Marathon: 2006
Six Foot Track: 2005, 2006
I really need to work on the shorter stuff and get quicker.
I have listed my fairly average PBs on the right as a daily reminder that they severely need improving. 3k, 5k & 10k are the most important now & 21.1k will happen as a happy result. The biggest problem I have is moving out of my comfort zone. I should easily be able to improve these times if I accept the fact that it is going to hurt.
PB Goals
Within the next 12 weeks
3k: 11.45
5k: 20.30
10k: 42.30
I will list my goals for the longer stuff at the beginning of June when I have hit the times listed above.
Diet
I have diet & food issues. I know I have a problem and one of the reasons for starting this blog is to make me accountable.
13 March 2007
I wanted to go for a walk or a run this morning but I slept really badly (again) and couldn't get out of bed when the alarm went off at 5:45am.
Poor Harry - my gorgeous yellow Labrador - needed a short run or a good 1 hour walk this morning.
My legs are still a little stiff from Saturday but nothing too bad. I have decided that I will only go for walks for the rest of the week and not run again until Friday or Saturday, eventhough I know I can. I am sure it is better for me to have a good rest.
I have checked the diary already and I am starting to plan for Gold Coast Marathon now.
Poor Harry - my gorgeous yellow Labrador - needed a short run or a good 1 hour walk this morning.
My legs are still a little stiff from Saturday but nothing too bad. I have decided that I will only go for walks for the rest of the week and not run again until Friday or Saturday, eventhough I know I can. I am sure it is better for me to have a good rest.
I have checked the diary already and I am starting to plan for Gold Coast Marathon now.
Tuesday, March 13, 2007
12 March 2007
Today I have decided to start a blog. I have thought about doing it before but I always considered it a bit self-indulgent and a waste of time. In my life now I need an outlet so here it goes!
It is Monday evening and I am at home after running my second Six Foot Track on Saturday with a finish time of 5:08. Goal 1 was under 5:15 and goal 2 was under 5:10 so I am very pleased with myself. I can honestly say that I was on pace to go sub-5:00 but I did not have ability to gut out the hard stuff on Black Range. I picked up again with 10k to go and ended up finishing feeling way too good. I could have gone for a run today if I wanted to so I know I didn't work hard enough out there. Maybe it is too easy to be critical of yourself.
Ha! Sitting in front of the TV and Michael Slater on 'Whats Good for You' just said that "marathon runners are a rare breed." Yes we are!
So back to the start...why start a blog now? Life has taken a turn the past year. My husband (Ebo) and I first separated nearly 12 months ago. God I can't believe how time goes. I moved into a new place just before Christmas and we are working at getting our house ready for sale. Kids are 50/50 between home and my place and I am nearly going mental. Oh yeah, and during the year I lost my job, started another in a completely new industry and became an egg doner to a woman who is desperate to have kids (no luck for them yet). Some days I feel like I am drowning in the sheer desperation that my life will never be normal again.
Training for 6FT gave me something to focus on during the past 4-5 months. I am pretty pleased with myself that I got through all the training and then race weekend on my own. I felt very alone at the start and there has been a few flat moments since it is all over, but all that means now is I will have to start planning my next race! I can't afford Canberra in 3 weeks which would be perfect, so I guess Gold Coast here I come.
It is Monday evening and I am at home after running my second Six Foot Track on Saturday with a finish time of 5:08. Goal 1 was under 5:15 and goal 2 was under 5:10 so I am very pleased with myself. I can honestly say that I was on pace to go sub-5:00 but I did not have ability to gut out the hard stuff on Black Range. I picked up again with 10k to go and ended up finishing feeling way too good. I could have gone for a run today if I wanted to so I know I didn't work hard enough out there. Maybe it is too easy to be critical of yourself.
Ha! Sitting in front of the TV and Michael Slater on 'Whats Good for You' just said that "marathon runners are a rare breed." Yes we are!
So back to the start...why start a blog now? Life has taken a turn the past year. My husband (Ebo) and I first separated nearly 12 months ago. God I can't believe how time goes. I moved into a new place just before Christmas and we are working at getting our house ready for sale. Kids are 50/50 between home and my place and I am nearly going mental. Oh yeah, and during the year I lost my job, started another in a completely new industry and became an egg doner to a woman who is desperate to have kids (no luck for them yet). Some days I feel like I am drowning in the sheer desperation that my life will never be normal again.
Training for 6FT gave me something to focus on during the past 4-5 months. I am pretty pleased with myself that I got through all the training and then race weekend on my own. I felt very alone at the start and there has been a few flat moments since it is all over, but all that means now is I will have to start planning my next race! I can't afford Canberra in 3 weeks which would be perfect, so I guess Gold Coast here I come.
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