Scared of the Dark??

Training Plan - 13Km at 6:00 Actual - 13.1 Km at 5:30 Days to GC Half - 32 Gotta be quick. Went out for my run last night at about 5:15, it was already dark. Went on Em's Mystery Tour of Sydney :-) Down to the Bridge, around Circular Quay and the Opera House and then skirted the Botanical Gardens and Mrs Maquaries Chair. That bit I have to say was totally terrifying, it was pitch black and they don't turn the lights on, needless to say I did a bit of Fartlek on that section (well, more like running like a scared little girl afraid of monsters coming out of the dark), I would have been fine if I had a guy with me but I won't be going back that way tonite! Also a bit jarring on the legs because the path was uneven and I couldn't see where I was putting my feet, it was that dark. Ended up in Oxford St at one point, how did I know?? The Liquor Shop had somehow been renamed the Lick-Her Shop, I kid you not! Anyway, to make up for loss of distance though the park tonight I will head over Sydney Harbor Bridge and back, should make for some great views, then up Maquarie St and perhaps up Oxford St again, see if I can get as far as Centenial Park. I was over the moon this morning to log on to the forum and see that the Sri Chinmoy results had come up and that I had finished 10th for my age category, especially happy as it is a pretty generous age range (18-39, I am 32). And yes, there were more than 10 people in the category!! A few weeks ago I set myself a goal of a to 10 category finish, can't believe I made it already, although it was a small field.

Running in Sydney

Well I haven't yet. Got up this morning at 5 with the intention of running, it was dark, felt a bit insecure so went back to bed. I'll head out afterwork instead, it will still be dark but there will be heaps more people out. unfortunately I have time constraints and can't get out during the day. I am gazing out over the harbor right now and am very much looking forward to getting out there. I won't be able to post tonight so I'll let you all know how I went tomorrow. If I don't post tomorrow I got lost and am well on my way to Byron Bay ;-)

Waiting for a Taxi

I thought I would post quickly while waiting for my Taxi to the airport, seeing as today is a rest day and there will be no running tomorrow. Pulled up well from yesterday, a bit of leg soreness last night but there always is after a race. Here is my schedule for the week Mon - Rest Tue - 13 Km easy Wed - 13 km easy Thur - 13 Km with 9km at tempo pace Fri - 13 Km easy Sat - 10 Km easy Sun - Long Run 23 Km Total - 85 Km Yes, I know a hard week after last week, but last week was never meant to be so low in mileage. Knowing me will probably chuck some fartlek into the "easy" sessions. Feel free to offer any advice/mods to these plans. Looking forward to some new views as I run in Sydney this week. Have a great one.

Race Day - A 10Km PB - 48:14

Warning - long post!!

While I am still a beginner I am going to relish these PBs as I am sure in a couple of years they will be much harder to come by!! I love running Sri Chinmoy races, they have such a great atmosphere, no stupid aerobics or "showbags" full of junk mail, give me a moments silence and a feed of pancakes anyday. Well, sitting here typing, still enjoying my runners high - complete with the occasional moronic giggle, anyone would think I'd been smoking joints all morning, but no, just endorphins, I really do love running :-) So, to the race report........ I picked CJ up in South Yarra at about 6:30 and we headed over to Willi, very nice to have some company on the way over, a good chat kept the nerves in check. Caught up with Beki, Rogo, Stu and Tony at the Aths track for a bit of pre-race natter. Good to see Tony out there and give him a big hug after his tough week. Also saw another friend Mikey, I was raving about Sri Chinmoy events when we were having breakfast after the MDC so it was good to see him turn out for another fun run, I'll have him doing 10Kms before he knows it. Long queues for the loos as usual, but my 2 litres of Endura the day before then nothing on race morning strategy held me in good stead so I didn't need to line up. My Polar which had been doing so well decided to crap itself 5 minutes before the start so I had to do a quick reset on the way to the start line. I think it was more to do with my cold hands pressing the buttons too many times than any fault though. Down at the start line caught up with Paul and got to meet Steve which was cool to put a face to the name, Steve was doing the Marathon so will have to check out his blog later and see how he went. As expected the start was congested and I panicked only a little, aghhh, if I don't get off well here I will be playing catch up, bugger it. Tony shot past me very quickly in his usual style and I could see Beki and Rogo just ahead of me. The crowd cleared soon enough and I was on my way, the first Km went by in 5:15, about 15 seconds slower than I hoped for but no too bad considering. So I settled in and tried to keep the pace consistent, I did find myself surging during the first 5Kms and kicking up to 4:35 pace, but I checked myself and backed off to 4:50. My aim was to run consistently and to negative split the 5Kms. Also I like to target people ahead of me and try to reel them in. 5Km came up in 24:33 and about 500 metres past that I saw Michelle and JayKay in the opposite direction and got a big cheer, they were both backing up from the GOR half (23Km) last week and were looking very strong considering. I was really surprised by 7Km that I still felt good and was expecting the pain and nausea to kick in, but no, it held off. By 8Km I had reeled in a girl who had been in my sights for the last 3 Km, I had no intention of racing someone to the finish but she started to run quite aggressively and seemed to think I was challenging her, well she wanted to bring it, so I did :-) 9Km came up in 43:53 and by this point I realised I would have to trip over or die to not come in under 50:00 so I was feeling really positive. Coming up to the Aths track was hard because the track was narrow and there were some bloody 4Km walkers with prams all over the place, aghhh, get out of my way!!!!! and that chick was just in front of me. But I hit the track strong and thanks to a big cheer from who I later discovered to be CJ I found some kick over the last 150 metres and managed to finish with a strong sprint, stoked to see the clock under 50:00 AND I beat that chick. So, final time by my watch (started as I ran under the start banner, stopped as the official ripped my little tag off the race bib) was 48:14, I think the gun time was just on 49:00, bummer that is what shows on the results page but it was still under 50:00. Oh, and that chick I beat, tried to muscle her way in front of me as they put the tags on the spindle, cheeky cow. This time I smiled for all the cameras so hopefully I get a piccie this time, then again, maybe if I couldn't smile I would have run a faster time. OK, this is a long post, but this was such a positive experience on my first 10Km race 2 months ago. So here are my splits, now I had my Polar set to 1Km autolap and it was ticking over about 10 metres past the official markers, I didn't want to think about taking manual splits. 1 - 5:15 2 - 4:50 (10:05) 3 - 4:51 (14:57) 4 - 4:48 (19:45) 5 - 4:48 (24:33) 6 - 4:44 (29:17) 7 - 4:52 (34:09) 8 - 4:50 (38:59) 9 - 4:54 (43:53) 10 4:20 (48:14) To save you doing the maths the 5Km splits were - 1st - 24:33 2nd - 23:41 (YES, 5km PB!!!!!) so I managed a negative split. It was a great day for a few others as well, CJ ran a very respectable 45 something, Beki made it in under her 55:00 goal, Tony ran 95 something for the half (well done mate) and the indefatigable two, Michelle and JayKay finished the half in 2:03:XX, a top effort after a 23km "half" on the Great Ocean Road last Sunday, I just pipped Paul who I think came it just under the 50:00 so well done to all. Poor Stu was beating himself up over not getting his sub 40:00, but I am still impressed with his time and he had a crap lead up so don't be so hard on yourself. Positives for me

• 5Km PB
• Nerves under control at the start, no jelly legs
• NO negative thoughts during the race what so ever, no so much as a whisper
• A very controlled finish, still a bit nervy but nothing as bad as I have had in the past. Guts churning a bit after I crossed the finish but that is fine.
• Good steady pace
• Recent track work at Croyon proved to be invaluable as I felt great hitting the track at the end and kicking for a big finish.

Finally, I know I can do better. I am still testing the waters with this distance and getting a feel for strategy, but I know I can do better and am extremely excited by the thought. I think today I gave about 95%, only because I am still learning to pace and did not want another messy ending.

I think this is going to become my favoured distance and as I mentioned am really looking forward to challenging it in the future. I will do the marathon for "fun" and then will concentrate on 10Km and 21Km for PBs.

YAY, feeling good, feeling very good.

PS - Beakus, kept my eye out but didn't see you, hope you had a good one

The Day Before Race Day

OK, I opted out of a run today. I did run 10Km the day before the Mother's Day Classic, but I did have a hard run yesterday. I am a bundle of nerves and energy but I am channeling it into house work instead. As I will be in Sydney next week I have stacks to get done and want it all out of the way so after the race tomorrow I can just relax. I am looking forward to the race but as usual I am very nervous, I was doing OK, but it started to hit me this morning and won't go away. I am aiming for a time between 48:00 and 49:59, anything under 50:00 essentially. I know I can get up to a 4:40 pace in training, but that is for 1 Km interval work, I don't feel at this stage that I have enough training behind me to sustain that over 10Km. I recently ran just over 7Km on the track (7.2 Km to be exact) at 4:38 pace, but was shattered at the end. Tomorrow I will be aiming to reach and hold a 4:50 pace, which obviously will bring me in under 50:00. I guess my biggest concern is the pack at the start being that all distances tomorrow are starting at the same time. Personally I would have thought a staggered start would be more appropriate but I can't change that. Being that I will be cutting it close to the wind to get my time a congested start can pretty much wipe that off, I will take my watch time as the result though. RIGHT, time to stop over analysing, more house work awaits, and a pumpkin and ricotta lasagne needs to be cooked for dinner. Wish the bloody nerves would settle though, always give me jelly legs for the first 500 metres of the race.

Little Miss Naughty

Training Plan - 11Km at 6:00 Actual - 13.2 Km at 5:06 Weekly - 42.9 Km Days to GC Half - 37 As per yesterday's post, I was not feeling too flash. Well I got up this morning at 5:30, ate my weet-bix, started to get into my running gear and I just could not move :-( I was not feeling crap enough to not work, but just drained and flat. So back to bed with me and then calling in sick at 8 feeling terribly guilty because the sleep in was all I needed and I felt fine. Oh well, I have 11 weeks sick leave accrued and it is not like I make a habit of chucking a sickie, my problem is I am such a goody two shoes that I feel guilty at the drop of a hat. Then again I am going to Sydney for work all next week and I always end up working 10/11 hour days when I am up there. I finally got a decent run in today, thank god. I had to head up the vet to get Asterix's special food, then I headed down to the Dandy Creek trail with the intention of doing an easy 10 or 11 Km. This turned into a fastish 13.2 km instead (1:07:44), I started out easy with 5:30 pace, then after about 4Km added some Fartlek picking it up for some 4:30/4:40 bursts, just to reminding my legs what fast feels like, so all up the avg pace came out at 5:06. I was wearing long tights and a long sleeve shirt because despite the sun it was quite chilly, but because of the fast stuff I was getting very warm. Underneath I had my crop top on, which is designed to be worn as an outer garment anyway, did I have the guts, I don't know. Bugger it, I was hot so I tied the long sleeve top around my waist and bared my white tummy to the world (well, the rosella's, magpies and cows anyway). Despite feeling totally self conscious it was actually an extremely comfortable way to run, I have decided through trial and error that the more unhindered I am the more relaxed I feel, which is why I just can't wear a fuel belt. Anyway, you won't see me running around the tan or in races in such a state of undress, I'll save it for near deserted trails thankyou. I bit happier about Sunday now after today's run, especially after reviewing the split times from my 7Km track session last week. Oh, and I had a dream last night that I ran a 3hr Marathon, as if, mental maths has that at about 4:25 pace, I think, god even in my dreams I like to think big!!!

Learning to deal with the frustration

Training Plan - 11 Km with warm up/cool down at 6:00 and 7km at 4:50 Actual - 8Km at 5:45 Weekly Total - 29.7 Km Days to GC Half - 38 Aghhhhhh, not having a good week. Sorry guys, this is a chick thing and I am committed to documenting the ups and downs. I have always suffered terrible cramps during my T.O.M, I mean doubled over crying in pain cramps, where the only option is a couple of mersondyl, bed and a few hours of drugged out sleep. Now running has actually helped, what used to be a monthly curse has reduced to once every 4 months or so. Now today, actually not too bad, not taking a day off work bad, but enough to cause significant discomfort and of course I soldier on "undrugged" because nurofen makes me very sleepy so I don't take it at work. So this morning, despite every fibre of my being screaming NO!!!!! I headed out for a run anyway. It was never going to be 11Km or fast, so I just did what I could and plodded at a pretty slow pace (and even walked up Anderson St, gasp!) and the only time I felt OK today was when I was running. Also got a lovely surprise when Mark (eat 'em) ran up behind me about 500 metres before my jump off point on the tan. He had spotted me (probably the fluro green cap) in the distance and sped up to catch me, not too hard at the pathetic pace I was managing. It is amazing how much a friendly face can perk you up :-) So time constraints (won't go into detail, too tedious) and feeling like shit have kinda derailed the training this week and forced me into the taper I wasn't planning on doing, I hope it all comes good for Sunday though. Right now I am feeling like a sluggish fat old walrus, Ughhh. On a brighter note I am generally only out of it for one day so hopefully I will get a quality 13Km in tomorrow. Also the ginger cake I made for morning tea today went down a treat and all up we raised over $180, the company I work for always matches all money we raise at these things, so $360 to the Cancer Council. It was very hard to resist all the tasty treats on offer and I did cave into a couple of chockie bics and some yummo homemade rumballs, oh well, I am only human.

Only 8Km today :-(

Training Plan - 13 Km at 6:00 Actual - 8Km at 5:16 Weekly Total - 21.7 Km Days to GC Half - 39 Blogging while I have a spare 20 minutes so it will be a quickie. Time was not on my side this morning, circumstances beyond my control meant that I could only run for 45 minutes max, so I ran to time and not distance for a change. Mapped out a mental course and headed out from the office, finished up with 8Km in 42 minutes. Obviously would have preferred the full 13 Km but this regimented Capricorn is just learning to deal with the fact that sometimes life gets in the way. Pilates at lunch time, lot's of strong ab work, it now hurts to laugh. Heading off for a massage in 30 minutes. Then I have to bake a cake for tomorrow morning's cancer council morning tea fundraiser. Oh, and I have to find to time to fetch and eat dinner in there sometime as well. Gotta dash.

The training week begins - Kinda Tapering

Training Plan - 13Km at 6:00 Actual - 13.7 km at 5:20 Weekly Total - 13.7 Km Days to GC Half - 40 Now I know I did say something earlier about loosening up a bit and not being a slave to the training plan etc etc, then today I go 700 metres further than I am supposed to at a far harder pace! Let me explain, I had the course mapped out in my head, so I was hardly going to stop at the 13Km mark and walk the rest of the way back to the office was I. As for the speed, well it was fecking cold this morning, 4 degrees when I started and topping off at a tropical 5 by the time I finished. On the upside it was a glorious clear morning, so no rain which would have been plain miserable (though it would not have stopped me), also I thought I would pick up the pace and get the legs moving so I did some fartlek which pushed up the average pace. I wore my lovely super light (rather expensive) Cloudveil running jacket this morning, purchased to wear on a Rogaine but I thought I would give it a go on a normal run. It was worth every cent I paid for it, you would not think that something so light would be so effective, it blocked all the wind chill but also I did not overheat wearing it and did not need to take it off, Brilliant piece of kit. Pilates is getting harder, now that I have been at it about 6 weeks my instructor is making the moves much more challenging, I have a feeling the abs will be feeling it tomorrow. Unfortunately I have to spend a whole week in Sydney for work next week so I will miss both sessions, bugger. Though I am looking forward to some new scenery for my morning runs.

Oh Lordi!

Training Plan - Rest Actual - Rest Days to GC Half - 41 Oh Lordi, I generally pay no attention to Eurovision, but geez, what a crack up this year. Some mad Finn's called Lordi won this year, those Scandinavians love their heavy metal. Funny because they all look so sweet, must be that Viking blood!! Anyway, way off topic I know but I thought they rated a mention because I was feeling bleak this weekend and they really cracked me up :-) Now, wasn't I a misery guts yesterday, good god, sorry about that. Vegged on the couch all day after my long run, even indulged in some cheesels, just about my fave "crap" snack and haven't touched them for months. Also had a great nights sleep and am back to my usual self today. Have received some good advice on how I should approach this week, given that I have a race I want to give my all to on Sunday, but reluctant to sacrifice too much mileage from my Half Marathon training. Anyway, decided to loosen up a bit this week, I still have 5 full weeks to go so the 2 races this month are not a problem. They may reduce my weekly mileage but I think the experience is invaluable and I did allow 2 races in the 11 week plan. I will re-asses on Saturday but I may cut the Saturday run, or if I am really edgy I will head out for maybe 5Km. I have to switch to morning runs this week, as I have a few things on during the evenings this week. Brrrrrrr, but then again I can't complain about 6 or 7 degree mornings after yesterday's 0 degree start in Wandin. Finally, I have a massage booked for Wednesday evening, can't say how much I am looking forward to that!!!

The coming week

A double post today Thought I would put up next weeks schedule for anyone who may be interested. Do I or do I not taper for the 10Km on Sunday, probably not, I don't want to sacrifice mileage and I did not taper before the MDC last week and that served me well. If I don't make my goal on Sunday it won't be the end of the world, there will be plenty of chances this year. Monday - Rest Tuesday - 13Km at easy pace Wednesday - 13Km at easy pace Thursday - 11Km inc 7km at temp pace (about 4:50 to 5:00). Slight concession to Sunday's race, have modified from 13 Km with 9 Km at temp. Friday - 11Km at easy pace Saturday - 8km at easy pace. Again slight concession to Sunday, have modified from 11Km easy Sunday - 10 Km Race Total - 66 Km, so a definite mileage sacrifice, however gaining valuable race experience as I still need to get a handle of the nerves. Back to feeling sorry for myself now.

The dog is off the leash

Training Plan - 23 Km at 6:00 Actual - 23 Km at 5:45 Weekly Total - 73 Km Days to GC Half - 42 Long Slow run today, 23 Km in 02:12:28. I was talking about pushing up to 27Km today but wiser heads have counseled that I should save training runs of those distances for after July when I start training for a full marathon, so 23 Km it was. A harder training week with some tempo running and speedwork, pleased to say though that the legs feel fine today. Tough week for me, generally I manage to keep the black dog on the leash, but he just wanted to get off and play this week. This weekend I am too tired to keep fighting him, so I think I will just sit around today in a self indulgent malaise. Normal transmission will surely resume tomorrow.

Easy Peasy

Training Plan - 11Km at 6:00 Actual - 5Km at 5:45 Weekly Total - 50Km Days to GC Half - 43 Well, I have had a big week so far, a really fast 7km on the track on Tuesday and a quality interval session on Thursday. So instead of the scheduled 10Km for today I decided to back off and do a really easy 5Km, just a heart starter for the day really. I just got around my old 5Km route that I started running back in January, when it used to be a challenging stop/start run for me. Went up to our fave cafe today for a late breakfast (well it was 14:00 so that is a very late breakfast), so yum, toast, spinach, mushies, avocado, baked beans, hashbrown but no poached egg for me, ick. Problem is, this used to fill me up, but now I am still hungry. That is a big issue at the moment, I am hungry alot. A bit of a conundrum really, trying to lose another Kg or 2, but hungry all the time, what's a girl to do, I still need to fuel my runs?? It is a misconception that if you are very active you can eat what you like, not true. Anyway, I refuse to obsess, I do loose weight slowly, but I tend to keep it off once it has gone so I can't complain. A nice pasta planned for tonight as tomorrow is the long run. I am going to roast some pumpkin, cherry tomatoes and garlic and mix is through some rigatoni with some feta (low fat, or course) and parsley. Oh yeah, I registered for the half marathon today, exciting!!! Better let little sister know I have named her as my "in case of emergency" person in case I keel over (Joking, I think)

Just an easy run today

Training Plan - 11 kM at 6:00 Actual - 11Km at 5.30 Weekly Total - 45 Km Days to GC Half - 44 An easy one today after yesterday's intervals. I slept in my Skins last night, surprisingly comfortable sleepwear. Anyway, woke up with pretty fresh legs today. Totally gorgeous day, in fact 3 lovely 20 degree days which have made the afternoon runs even more enjoyable. Melbourne is a harsh mistress though, turns on some fantastic mid-Autumn days then Bam, we will be hit with some Antarctic winds and it will all go to hell again. Oh well, I love my city so I am not going to complain. There was an amazing bright red sunset facing me as I headed back into the city for the last 2 Kms, perfect way to end the working week. Having slight concerns that I may be overdoing things. I generally feel pretty good, I never have to fight with myself to get out for a run. Though I have a nagging voice in the back of my head telling me to be careful. I would not want to injure myself because I have been going out too hard, I am still relatively new to this after all. It it my nature to jump in boots and all though, I never read instruction manuals and I try to put together Ikea furniture without the instructions, that is just me! I run 6 days a week, this includes easy runs, the long run, speed work/intervals and some hill work. Anyhow, have consulted my trusty Ausrun oracles so I will see what they advise. Signing off now, my Run for Your Life magazine turned up today, looking forward to a good read, the lovely (sigh) Craig Mottram is on the cover. Also Rocky Horror Show is on tonight so lot's of dancing around the lounge and off key singing for me, sad but true, but I do love it!

The need for speed

Training Plan - Total 13Km Warm up 4 x 1600 m at 4:50 (with 800 m recovery) Cool down Actual - Total 13 Km Warm up 4 x 1300 m at 4:25 to 4:40 (with standing recovery then 800 m recovery) Cool down Weekly Total - 33.9 Km Days to GC Half - 45 Sitting here in my Skins tonight, it has been a challenging week so far and I am feeling it in the legs. Today's session was great, I was kinda worried about it during the day and I decided that rather than the plan I would shorten the intervals but go harder. I surprised myself with the speed I was able to sustain over the distance, obviously the first couple of intervals were faster but by the 4th I was still around 4:35, nudging up to 4:40 towards the end. On a scale of 1 to 10 it was a 8 effort, but it was not particularly painful. My HR did peak at 91% but I thought it would go higher, also my breathing was far less ragged than it used to be when I ran easier paces. So all up good signs, and I am happy to say I was very disciplined and did not pull up short or go "Oh Stuff it, I'll just do the 3 intervals". I mean this stuff is hard to get out there and do by yourself and I did look longingly and people who were doing their intervals in small groups. Getting into the business end of the training for the half that's for sure, prior to starting this 4 weeks ago I was not doing anything special. I was just running about 8 to 10 Kms a day with a long run on Sunday's, I have to say I am really enjoying the variety now. I am pleased to say that I placed 46 out of 476 for my age group (30-39) at the Mother's Day Classic, that is a top 10% finish, all up I finished in the top 30%. I was reflecting on what made this such a good run compared to my first 10Km attempt on 26/03. It was distance, prior to 26/03 my daily runs averaged about 8Km and I was just getting into the long runs, any wonder I hit the wall at 8Km. However 4 weeks prior to MDC my average daily run was 10Km and I had quite a few long runs under my belt, so the 8Km felt much easier. Should auger well for Willi in 9 days.

1000 Km for the year

Training Plan - 11Km at 6:00 Actual - 12.1 Km at 5:35 Weekly Total - 21 Km Days to GC Half - 46 Today I clocked up 1000Km for the year, I will have to get out the Road Atlas and see how far that would have taken me. I was feeling a bit sore in the quads today, I under estimated how hard yesterdays session was so I just cruised the 12 Km today. Well actually it was supposed to be 11Km but I had the course mapped out in my mind and there was no pointing stopping at 11Km and walking the last Km back to the office. Also a bit of delayed muscle soreness from yesterday's Pilates, I did lots of upper body stuff that did not feel particularly strong at the time but judging by how my trap's and chest feel today the movements I was doing were obviously working me more than I thought. Not much to report in on today, just doing what I need to do, still very much enjoying it but perhaps just a little tired tonight. Nothing an early night and some quality sleep won't fix.

A night at the track

Training Plan - 11Km at 6:00 Actual - About 8.5 Km various Warm up laps 60m sprint 4 x 100m relay (my team won!) 7km, completed in 33:45 (included a 5km PB of 24:21!) Days to GC Half - 47 Starting to enjoy Tuesday nights down at the track with the Vic Masters. Ran in a 4 x 100m relay team tonite, and me team won (no thanks to me) which was a bit of fun. Went out for the 7Km telling myself it would be a nice easy one after Sunday, yeah right! There was a guy right in front of me at my pace who I just had to keep up with, and of course he upped the pace and I kept on keeping up, he only lost me over the final 400m. We had a bit of a laugh afterwards because he said he tried to shake me the whole time and I kept pushing him. Once I warmed up the laps were really ticking over so I decided to treat it as a tester for my 10Km assault in 2 weeks. I went through 5Km at 24:21 which was a PB (does it count as a PB if it is in training, I suppose so, it was on a measured track) and I was varying between 4:35 to 4:50 pace. If I had have put on another Km I would have beaten Sunday's PB, fancy that!! I guess it is the advantage of being a beginner, big improvements, so I will make the most of them while I can. Feeling excellent tonight. Had a great Pilates session today too, was supposed to be my weekly session with the small group (3 people only), but no one else was booked so I had the instructor to myself for an hour, got lots of attention and had a great chat about my running. And he paid me the ultimate compliment, he said I looked like a runner :-) Really starting to see the benefits now too, I even had some ab muscle definition now, in the right light from the right angle anyhow.

One Crowded Hour

Sound, sound the clarion, fill the fife, Throughout the sensual world proclaim, One crowded hour of glorious life Is worth an age without a name Thomas Osbert Mordaunt, written during the 7 years war of 1756-1763 At the moment I am reading One Crowded Hour by Tim Bowden. It is a biography of Australian war cameraman Neil Davis (1934-1985) and I could not recommend it more highly. Being 32 I was grew up after the Vietnam war was done and dusted, at school history lessons did not include this era that impacted so greatly on the psyce and fabric of Australian society. Plenty on the big 2 (WWW 1 and 2), but nothing beyond that. Neil was an amazing bloke, a Tassie farm boy with such a fantastic outlook on life (and the running angle he used to coach runners, even by correspondence when he was living in Asia). Just indulge me for one more moment, this is an extract from one of his letters home, after he had contracted Hepatitis. "....It gave me great satisfaction to overcome my medical disabilities and I have confidence that I can overcome any physical or mental problem that will happen to me. I've never been beaten psychologically , whether it is a social game of tennis, or in my work, or anything else. I will never admit defeat - even though I've had some fairly serious defeats, both on the tennis court and in my work" So just read it :-) No running today, a scheduled rest day. Feeling quite good despite yesterday's effort, barely any soreness in the legs. Instead today I have been turning my thoughts to some longer term goal setting and thinking about the mental game, hence the quotes above. I will not be happy just plodding out a jog a couple of days a week, just to keep fit. I want to set goals and strive to achieve them. Sure I will never be a Betina Johnson, but I can still fulfill my own potential and don't want to be fat and 50 thinking about what might have been. So along with the physical training I am trying to get my head right, to learn to believe that I can do it. My problems Nerves at the start Negative thoughts during the guts of the race Panicky feelings in the closing km Positives from Sunday Less nerves at the start, think having a laugh and the companionship of runners that I know helped Didn't feel sick until after I crossed the finish line this time and it passed quickly, within 30 seconds I was jogging up to meet some friends who had finished an earlier event

38:39 - A PB!!!!!!

8 Km Mother's Day Classic - The Tan 38:39, I have a new 8Km personal best. Weekly total - 65 Km I would have been happy with sub 41 on this course which included 2 short sharp hills and a very slow first Km as I tried to elbow my way through the crowds, but to beat my previous PB by 1:21 was beyond what I had hoped for. This race did not have a timing chip system so the final time will be the gun time, which for me was a touch over 39:00, however I am going by my stop watch which gave me 38:39. Wow, where do I start? I don't have any splits to post because I missed some of the markers, but apart from the Kms that included Anderson St I was sitting on about 4:40 pace (wow!) but did get up to 5:00 for a bit as well. I did get a bit of my famous nausea, particularly at the top of Anderson St the second time around (sorry Rogo, I didn't smile at the top of that one, but I didn't stop and double over either), but this time I ran through it. Every part of me wanted to stop for 30 seconds to compose myself, but I didn't instead I dropped to 5:00 pace for about 60 seconds to let it pass. Then as I hit the 7Km mark I checked the watch and it had just passed 34:00. At this stage I thought, oh shit, I am going to make a PB here, oh shit, oh shit. Calm down Em, deep breaths, take it easy. Because this is where I have blown it in the past and started to have a panic attack. So no heroics, there was a guy next to me keeping the same pace so I stuck with him and kept to 4:40. Then I saw Crissy, Karina and Stu giving me a cheer, then right past them was my best buddy Nadia and Mikey jumping up and down yelling all of which gave me an extra push. Next thing I know the finish chute, which I was convinced by this stage was moving away from me at a speed slightly faster than I was moving towards it was there and I was through. I could not believe the clock was on 39!!!!! and better when I stopped my watch on 38:39. And I didn't lose it before the end this time, granted once I was through the chute I was dry retching again, but that is fine, I had finished, I know it was 100% my best effort. Problem is 3 minutes later I feel amazing and start thinking, geez, I coulda pushed that a little harder. I even mustered the energy to jog back to Nadia and Mikey and the rest of the crew. It was great to see all the others out there today, Beki, Crissy and Karina who I met for the first time, JayKay and Michelle with the family in tow (thanks Marty for looking after my bag) and of course my bestest mate Nadia and her friend Mikey. We also had Stu and Beki's House Mate in our support crew ;-) and Chris was there at the finish line (glad you came out Chris) so all up a great way to spend a Sunday morning. Nadia, Mikey and I then headed off for our traditional post MDC breakie. I had what I thought was a very well deserved plate of Pancakes with fresh fruit and maple syrup Well done to all who participated today for a great cause, I look forward to reading all your race reports. By the way, did I mention I GOT A PB!!! So 2 weeks to another sub 50:00 10Km attempt at Williamstown, though the challenge of 47:45 has been thrown to me, so let's see what happens on the day. Goes to show that the extra mileage and variety that I have incorporated since my last 10Km race on 26 March has really payed off, this was my first chance to test myself again. Thanks for all those hills Rogo :-)

The day before

Training Plan - 11 km at 6:00 Actual - 11 km at 5:40 Weekly Total - 57.3 Km Days to GC Half - 50 As I said at the start of the week I was not going to bother with a taper prior to the Mother's Day Classic tomorrow, so I headed out for my scheduled 11 Km run this morning. A very pleasant 11Km along the Koonung Trail. The training plan had me on a lower mileage week anyhow, so no need to cram in a long run this morning. I went back to 2XU today and bought another crop top because I loved the one I picked up last week so much and I had a $10 off voucher. I run 6 days a week so I prefer to have 2 tops otherwise I will be endlessly handwashing. The guy behind the counter said to me "you know this is more of a Tri top", as opposed to what?? Do tri-athletes not run too? Perhaps I should have been insulted, do I not look fit enough to be a Tri-Athlete? Not sure why he said it really, seemed like a strange comment to make. Bought a book today that I had been trying to get ahold of, "The Death of Innocents" by Sister Helen Prejean, the same woman who wrote Dead Man Walking. She followed the trial, conviction and subsequent carrying out of the death penalty of 2 men she firmly believed to be innocent. The book contains suppressed evidence that was not submitted to the juries and also considers the implications of race and socio-economic background of those on death row in the United States. I don't want to turn this into a forum for my political beliefs but I will say that I am a passionate opponent of the death penalty. Enough of the heavy stuff. Really looking forward to the 8Km race tomorrow, should be a fun morning with my best buddy and alot of the Ausrun girls turning out. EDIT For anyone out there who has me pegged as a bit of a goody two shoes in the eating department, this one's for you. This afternoon under the nefarious veil of "carb loading" I have consumed one and a half muffin break muffins (apple, well, there is fruit in it). Also my cat Tin Tin is a weirdo, I just caught him trying to eat the spinach I left on the kitchen bench, I mean really, you think I could leave some spinach out without having a bloody cat try to eat it, almost as weird as Asterix (the other cat) and his cantaloupe eating ways, seriously he is mad for the stuff, i have to eat it standing up!

Tony, if you read this, Spinach is that green leafy stuff Popeye used to eat :-)

Friday and learning to love my legs

Training Plan - 11km at 6:00 Actual - 11.85 Km at 5:25 (Doh!) Weekly Total - 46.2 Km Days to GC Half - 51 Tried to take it easy today as I was a bit fatigued after a harder session yesterday. Just tried to cruise around and use the time to think back on the week and contemplate my goals. Call me corny but I find that positive visualisation really helps me, I imagine myself crossing the finish line and seeing my goal time or PB on the clock. Knowing myself well enough that if I do finish some of my upcoming races within goal time or with a PB that I will probably cry like a big girl, so let this be a warning to anyone within my vicinity if this happens! Now you may be wondering about the title. Well, being a girl I have a tendency to have a love hate relationship with my poor old body. We all have something we don't like, for me it is my legs, I love to hate them. I was thinking on this today as I was making my way around the tan, I must be mad. First of all, how bloody lucky am I to have legs that work, how dare I curse them. Secondly they do so much for me, I ask them to do so much every week (along with my poor much maligned feet) and they rarely complain. They are strong and sturdy and reliable and have carried me so far and hopefully will carry me much much further. So I have learned to love my legs. Now lately I have received some lovely and humbling comments, there was one on my comments list yesterday from a NZ Ausruner (Ausrunnernz perhaps?) and recently received a PM via the forum form another. Thanks guys, I am not above saying your comments brought a tear to my eye. I just love what I am doing at the moment and love what running has done for me and can not stress more that I am just so ordinary, there is nothing special about me, anyone can do it. I would (and do) encourage anyone to strap on some sneakers, get out the front door and give it a go, I promise you will feel fantastic.

Yet another great training run

Training Plan - 11 Km 1.5 Km warm up at 6:00 8 Km tempo at 5:10 1.5 Km cool down at 6:00 Actual - 11.5 Km 1.5 Km warm up at 5:40 8 Km tempo at 4:50 to 5:10 1.5 Km cool down at 5:15 Weekly total - 34.4 Km Days to GC Half - 52 I had another great training run today, I even managed to push it up Anderson St for a change. Now I have an 8Km race on this track on Sunday and I know it like the back of my hand, so today I just relaxed into the tempo pace, concentrated on my form and thought through my strategy for Sunday. Anderson St will drain time (twice), however the rest is either down hill or flat so there will be plenty of opportunity to push it and claw back some of the lost time. I bought a great jacket to wear on my Rogaine next month. It is super light, it even folds up into a little zipped package that could be easily stashed in my backpack. I might also buy a pair of full length Dri-fit tights to wear on the day as well. Now I just need a backpack and I am set. I noticed today as I ran down the pedestrian bridge into Birrarung Marr that the Gymea Lillies are getting close to flowering. I can't wait ti see them in all their glory, they are magnificent plants, they look so pre-historic, especially as they are underplanted with Cycads.

A great run after a cheats "rest"

Training Plan - 11 Km at 6:00 Actual - 11.81 Km at 5:21 (opps, was feeling good tonight) Weekly Total - 22.9 Km Days to GC Half - 53 I had a cheats rest, that is, I ran yesterday morning and then did not run again until this afternoon. So I had a good break between runs while still getting a run in both days. So all up a good run today, felt really strong and comfortable with the pace. To think last year when I did the Spring into Shape series 5:20 was my race pace and I was finishing those 8Km runs totally spent. Now I can do 11Km at the same pace and feel completely relaxed. Sometimes I need to take a moment to reflect to realise that I am improving. I got my Sri Chinmoy race number today, only entered on Monday, they are very quick! So 10Km race for me on 28 May, gotta admit I get a bit nervous thinking about it, especially as everyone knows what my goal is. I really to get very edgy on race day and almost defeat myself before I start, I just don't know what I can do about that. Hopefully if I just keep racing it will sort it self out.

Back into it Today

Training Plan - 11 Km at 6:00 Actual - 11.09 Km at 5:27 Weekly Total - 11.09 Km Days to GC Half - 54 Knew I had to work back a bit this afternoon so I ran this morning, knowing that I would not make it to Masters tonite, and now it is raining outside so probably for the best. Got around the tan twice this morning, struggled a wee bit. I have not been having the Sustegen every day so I will get back into that tomorrow morning at breakfast. Pilates at lunch time, another 1:3 session so I got lots of attention, it is coming along nicely and I am getting more variety into the exercises and heaps of great stretching advice. The true extent of my madness is starting to show itself :-). I have had a bit of an idea lurking in the back of my mind, perhaps best described as a desire to do something truly extraordinary. I love stories of ordinary people achieving amazing things, and am fascinated with the idea of testing my limitations. So, an insightful reader may have guessed where this is heading.......why not do an Ultra? WHY do one I am sure I will hear many people shouting. Well I am an ordinary person, why can't I do something extraordinary?? Now this is not something I am not going to do this year, or even next year, but I expect I may be having a crack sometime in 2008, goodness, I will be 34. I have a target in mind, but I won't get into divulging that yet. Let's just say that it will be an extremely personal journey for me and will honour someone for whom I had an enormous amount of respect. Now must dash, they are coming to fit me for my new straight jacket soon.

Monday is Rest Day

Training Plan - Rest Actual - Rest Days to GC Half - 55 blah, blah, blah, the requisite rest day. Didn't even do yoga today. Only exercise was the walk to the supermarket for dinner groceries. I am making more of an effort to eat right now, especially as I would like to lose a few more Kgs. I am going to make a fritatta with mushrooms and zucchini (Yum). My brother trained as a pastry chef so I e-mailed him a challenge today, an extremely indulgent and sinful desert for the night of the 2nd of July. Not fussed what it is, have left it up to him, the only condition is that it contains as many Kjs as is humanly possible :-) Still, got to sleep in to 5:45 this morning, total luxury on a Monday. Entered the 10Km event at Williamstown on 28 May, reasonably confident of a sub 50 minute time. This will be a lower mileage week, probably only about 65Km. The training plan called for a 10Km rather than a long run this Sunday, so I will be doing an 8Km race instead, I won't bother tapering this week though, still would like to keep the mileage above 60Km.

A real runner now - or completely mad!

Training Plan - 10 Km at 6:00 Actual - 11 Km at 5:40 Weekly Stats Time - 07:10:48 Distance - 77.5 Km Weight - 58.7 Kg Days to GC Half - 56 Lots of the Ausrunners are running the Great Train Race today, this is 13 odd Kms against Puffing Billy, an old steam train. There are 2 trains, one for the men to race and one for the women to race. I chose not too because I didn't want to sacrifice my weekly mileage owing to training for the half. Not a very nice day today so I hope the rain held off for the duration of the race and that everyone had a great day. I had to do 10Km today so I went out in sympathy at 930 this morning :-) The first 5Km were run in cold windy driving rain, I simply can not believe that I got out there to do it, in fact I did not even think twice about it, must be a real runner now. Fortunately the skies cleared briefly for me and I was able to finish up with 11 Km without the rain. The hardest part was running past a house with the most delicious coffee smell coming out from it. Also I got a bit of a cramp at about the 5Km mark so I had to stop for a few moments to allow it to pass. Next week the training plan has me scheduled for a lighter week, without a long run, so I will be doing the 8Km event in the Mothers Day Classic on the Sunday. I won't do any taper though, I will treat the 8Km as a tempo workout. Quick check of the body after yet another high mileage week and everything seems to be holding up. Just some stiffness in the calves but I will go back for another massage next week. I have actually be doing a touch more than the training plan called for the last 2 weeks. Last week was supposed to be 71 Km (I did 76Km) and this week was supposed to be 73 Km (I did 77.5Km), this was because my weekly long runs were 24Km instead of the scheduled 20 and 21 Km. Still managing to lose weight, albeit slowly. It is tricky to balance the nutrition, enough to keep you well fuelled and running strongly, but not too much otherwise weight will either come on or stay the same. I am aiming for 55Kg, so 3.7Kg to go. I will probably book my Gold Coast flights this week, and send in my race entry.

The Long Run today

Training Plan: 21 Km at 6:00

Actual: 23.3 Km at 5:45 Avg

Weekly Total: 66.5 Km

Days to GC Half: 57

Had a great long run today with Michelle as neither of us have entered the Great Train Race. We ran on a great path that followed the eastern freeway, but it had park to one side with lot's of trees so it was a lovely place to run.

We eased into it with a couple of 6:00 min Ks and then soon stepped up to between 5:20 and 5:40 from about 11 Km to the finish, all up gave us a 5:45 average pace, perfect for a LSD run.

A real high point is that we passed the half marathon distance in about 2:01:07 which was very pleasing. At one point we passed some guys going in the other direction who told us that if we were talking we were not running hard enough, au contraire fellas, it was a training run, the whole point is that we can talk!!!

As you will see from the picture above I have finally ended my long search for a decent compression top. I found a great shop in Glenferrie Road, 2XU, full of great running gear. Finally a shop with decent gear for women. The top I bought is designed for Triathletes, but they run! This may be "too much information" territory, but since I have lost quite a bit of weight I can no longer find a sports bra to fit, they don't go smaller than A cup (egg cup perhaps), so I am so glad I have finally found a good crop top.

Oh and mood from yesterday has improved quite a bit, just a blip really, sometimes things get on top of me and I need to have a good self indulgent sulk for an evening.

Thank God it's Friday

Training Plan - 10 Km at 6:00 Actual - 10Km at 5:35 Weekly Total - 43.2 Km Days to GC Half Marathon - 58 Was a bit naughty today, I was not able to run at lunch or afterwork today due to other commitments, so I ran this morning, despite having a hard session yesterday afternoon. I kinda just plodded along taking it easy. About 2.5 Km from the end I passed an Ausrunner, Clarkey with a mate running in the opposite direction. I can not tell you how much a "Hi" and a friendly face boosted my spirits! Most of my running buddies have a fun run on Sunday, the Great Train Race, which I have opted out of, so I will do my long run tomorrow morning with one of the others who has also given it a miss. So this will turn my weekend around, long run Saturday and 11Km on Sunday (probably pop over the Dandy Trail for that). Not much else to report in on today. Has been a bit of a rough week in other aspects, not really my usual positive self today so I will leave it at that rather than getting bogged down by it all.

One of those great runs!!!!!!!

Training Plan 10Km 1.5 Km warm up @ 5:30 6.5 Km @ 5:10 pace 2 Km cool down @ 5:30 Actual Pretty much as above except temp pace 4:55 and total distance 10.4 Km Back to my favorite track, The Tan from Fed Square and back again. I keep thinking I will get sick of this route but I don't, there is always so much to look at and I just love the surroundings. It is almost meditative, I can just cruise comfortably without having to stop and look for traffic and cross roads. Everything really clicked today and I had a great run, felt very comfortable with the pace had plenty left to give. Concentrating on control and steady breathing today and trying to tackle Anderson st. I would like to give my 8Km PB a crack at the Mothers Day Classic in 2 weeks, however I did make my PB (40:00) on a flat course so it may not be possible, I am sure I will get close though. Ahhh, feeling very positive and happy with myself tonight, now to just hold on to this feeling :-) I changed my Blog Pic today, this is a running blog so I wanted a running picture. So I pinched this one from another ausrunners blog (thanks Paul!) as it is the least "run yourself ugly" running pic that has been taken of me. This one was at about the 11Km point of a 24Km training run, I was stuffing my face with jelly beans while some of the others had a loo break. Note also, no specs!!! I have taken the advice of some other ausrunners who wear contacts when they run and given it a go myself, so far no problems.

Massage, running, pilates

Training Plan - 11Km at 6:00 pace Actual - 11Km at 5:40 pace This week - 22.8 Km Just a functional run today, it had to be done but was not particularly enjoyable (though still felt great afterwards!). Rushed home from work, chucked the running gear on and headed out. Big loop of my block up Middleborough Rd, left into Burwood Rd, left into Blackburn rd, wound around a few side streets to get the 11Km up. I don't love running the streets but I was pressed for time tonight so just my imagination and peak hour traffic for company. I did a Pilates mat class at lunch time, it was quite a strong class today and I am really feeling it in the abs tonite, but I am starting to see some definition of the muscles which is kinda cool. I had a semi private session yesterday (just 2 people per instructor) and that was a great session. They know I am a runner and give me some great targeted exercises and concentrate strongly on good long stretches. I had my first proper massage tonight which was fantastic. I have only ever had airy fairy aromatherapy massages before, which are nice but not massively beneficial. Today's massage was quite intense and found quite a few knots in the muscles, particularly the calves which I didn't even know I had and although it was a little uncomfortable at times it was fantastic, I will definitely be back for more.

The start of the running week

Training Plan - 11 Km at 6:00 pace Actual - AM 5.5 Km at 5:25 pace (the tan) PM 6.1 Km at 4:55 pace (croydon aths) I have decided today that if I could somehow bottle how I feel after a run I would put the Prozac people out of business within a month :-) Big day today, quick run before work, Pilates at lunch time (getting the hang of it) and Croydon Aths tonight for a 30 minute time trial. Was very happy to finish the 30 minutes with just over 6Kms and feeling quite comfortable with it. I was flicking though some of my old training notes from August to December last year and it was making me laugh. Here are some snippets - "tried to run about 5Km outdoor today, only needed to stop at walk 3 times" "struggled with outdoor run on Sunday, could only manage 35 minutes" "long run on treadmill 90 minutes, 15 Km" (as a comparison did the run for the kids 14.7 in 75 minutes) "37 Km this week!!" So this is how far I have come, from struggling to get through a 5Km outdoor run to 76 Km a week and half marathon training. Well, it has been a big day definitely up for a good night sleep tonight.

Just Resting

Monday is rest day, now that I am doing more mileage I appreciate my one day off very much. Yoga again today at lunch time which felt great after yesterdays long run. Though I have to say I am the worlds most inflexible person. I look on the class more as a good stretching session that a technically perfect yoga workout, I just could not get into most of those poses without snapping something. And oh god the horror, a guy walked in today wearing these little bike shorts. Thankfully he chose a spot on the other side of the room. I didn't want to be behind that if we had to get into downward facing dog!!!!!! Even though there was no running today I did walk home from the station and then back up to the shops for the groceries, I can't sit completely still, come on. Bit of a body assessment after my highest mileage week, everything seems to be holding up fine. I have certainly pulled up alot less comfortable on a Monday morning. My calves are the only part of me that are giving any niggles at the moment, they always hurt towards the end of the long run as well. Now for May, 2 months until the HM, the ticker on this blog is bugging me though, it is not counting down properly, I may just take it off. Goals for May Keep up the training (obviously) Keep enjoying the running Finish 10Km in under 50 minutes Win the mental battle