14/05 FOCUS ON KMS IN THE LEGS- ANY WHICH WAY

Headed to the gym today just to get the legs turning over.
Yesterday I wasn't feeling well at all so took a rest, just focussing on housework. I've been under the weather for a while but am getting on with it. Too many goals to achieve by July 31. Can't let myself down. Just keeping an eye on my health.

5 kms in 42:30 on intervals.
1.0 @7.5 kms/hr
0.25/0.75 @ 5.5/7.5 x 4 kms

Today I enjoyed not enough food
2 x toast with vegemite
2 x green tea
Had to succumb to the coffee x2 ( because after 2 x teas I noticed the stress of the day was getting to me)
1 x gel before my run
Dinner was a tub of tabouli, 2 x boiled eggs with 1/2 tspn curry powder, 1/2 small avocado
0.5L of almond milk
1 x granny smith apple

12/05 Focus Project Drowned Rat

Out for 8 kms today after coffee at Grans and lunch with Mum. There was a massive storm coming in that I dreamt of beating home. Alas no. Kept running. Beat every demon in the book. Sheeting rain and 30+km/hr westerly winds and I kept pushing. No ventolin and home in 1:08:38.

09/05- Focus on Weights

Back to the gym after naughtily skipping a session yesterday. Swapped weights and intervals around, so intervals tomorrow.
Did lots of lunges, compound rows, lat pull downs, the abs machine and also some free weights.
All just in the name of "doing something"

06/05 FOCUS ATTEMPT- FAILED

Took myself down to see if I could get 5 for kms out of my legs in quick fast fashion.
Was not to be. There was no power LOL.
So 750 m it was and then a foam rolling session.
Back to giving it s red hot go on Wednesday with a weights session.

05/05 FOCUS ON INTERVALS

Today I beat every damn demon there is.
Crap night's sleep, iPod didn't charge, didn't get up early enough to beat the warmth.
The plan was 12km long, but I decided to smash out every ounce of power I had in 12 kms of intervals at the gym.
1:42:32
1km @7.4kms/0.5@5.5kms
THEN 7x 0.5 km TIERED SETS of
9.5kms/7.5kms/5.5kms
Totalling 12 kms and just under 900 calories.
I'm happy with that.

Now to go out with CJ for a 3 course Variety Club Fundraiser Lunch.

04/05 MAY THE FOURTH BE WITH ME- INTERVAL FOCUS

Today's goal was 8 kms... but the gym closed at 5. So I got in 6 kms and did them hard and fast.
Changed it up a bit for a challenge.

6 kms 50 mins
Fast 5 kms in 41.30

2 kms @7.3kms
0.5 @ 5.5kms
0.5@ 9.5kms/7.4ks/5.5kms (x 2)
0.5@10kms

The plan for tomorrow: 12kms long.
Have had 2 new pairs of trainers delivered- they'll need to be worn in over the next few months.

01/05 focus begins again

5 kms intervals
1 km @ 7.0
0.5 @ 5.3/9.5 for 3 kms
0.5 @ 5.3/10.5 for 1 km

30/04- THE MARATHON DIET- The Salad returns.

Mountains of spinach, beetroot, goats cheese and tomatoes.
Took me 2 hours to eat my dinner.
I think I find it so unpalatable because I remember with each mouthful what lies ahead... must get over that. It's the only way forward.
The focus restarts tomorrow with some intervals as the plan.

27/04 IT'S GETTING REAL

With just over 6 months to go, it's getting quite real.
Training needs to take centre stage- move over quilts.
It all begins again on Monday- after 2 weeks off.

14/04 Bunbury Half Marathon

Success with a finish in almost ideal conditions. Cloudy most of the way with that burning off around the 14 Mark making for a bit of hard going in the home stretch. Nice course with 1 lap for the half. Garmin came up slightly short on distance.

12/04 Refocussed

5 kms of intervals today in preparation for Sunday's Half up in Bunbury.
1 km@ 7 kms
0.5@ 9.5/5.2 for 2kms
0.5@ 9.3/5.2 for 2 kms

07/04- focus deviated

A god awful Clare Half with my first ever DNF. Heat and a leg spasm causing me to withdraw at 12 kms. Last time I ran this race I was marathon fit and / weeks from Paris. I has clearly not noticed the uphill gradient. Ugh.

05/04/13 Weights Focus

Have had a few days off after getting a bit of foot pain during intervals on Monday. Today I just threw in a 40 min weight session. So this week not what I have planned but never mind.
Big test on Sunday with Clare Half.
Watch this space.

01/04 Focus

5 Kms of intervals in 43:20
1 km @ 7.5
Then
0.4/0.6 @ 5.2/9.5 for 2 kms
Then
0.4/0.6@ 5.2/9.0 for 2 kms
Retired with sore left foot.
Strapping now compulsory.
But managed to increase the running distance.

01/04 The Marathon Menu- Juice of Champions

3 apples
2 Carrots
1 beetroot
2 large sticks Celery
1-2 tspn Ginger

In the juicer and serve.

*** Update***
Have also started adding Turmeric as well no exact measurement, just shake and hope for the best.

31/03 A New focus

Today I braved a Spin Class at the Gym, my first in 15 years.
Loved it.
Must push harder next time.
Definitely good for a cross train.
Gonna do it again :)

29/03 Big Focus

17.55 kms this morning. Ramped up the distance by 25% from last long run of 14 kms. 12 kms R/1.5 W/ 1.5 R/ 0.5W/0.5R/0.5W/1.0R. Happy with effort. 12 kms in 1:53, 15 kms in 2:20. Slow today but really comfortable.

27/03- Paris Times from 2012

For reference - my splits from Paris. There was no mat at half marathon distance when I came past.

Nom :BULLARD

Prénom :Briony

Dossard :50272

Catégorie :Senior Femme

Classement réel :32830ème

Classement officiel :32894ème

Classement catégorie :2908ème

Temps réel :06:05:41

Temps officiel :06:55:45

Temps au KM 5 :00:41:04

Temps au KM 10 :01:23:47

Temps au KM 15 :02:05:59

Temps au KM 21.1 :00:00:00

Temps au KM 25 :03:32:31

Temps au KM 30 :04:16:27

Temps au KM 35 :00:00:00

27/03 Still in Focus

7 clear days until Clare Half Marathon
9 kms of intervals tonight on the treddy.
I think I am ramping it up on the running part.
1km @7.5 kms/hr
500m @ 5.2/9.5 kms hr for 5 kms
500m @ 5.2/10 kms hr for 2 kms
500m@5.2/10.5 kms hr for 1 km

Burnt nearly 700 calories.
I'd like to decrease the walk by 100m and increase the run by 100m next week on a 10 kms session, just to see how that changes things.

26/03- Weights today

8 clear days until the first test at Clare Half. We just flew in from Mel after Bruce Springsteen so I flew down the gym for 30 mins weights .

Abs Machine 3  x 10 x 23 kgs
Then did 3 x 10 x 23 kgs with the rope pull on the pulley weight thing
Then did 3 x 10 x 14 kgs on the pulley weight thing with the horizontal bar.

Then 3 x 10 lunges each side with 5 kgs weights.

25/03 still focussing

9 clear days until the first test at Clare Half. We just flew in from Mel after Bruce Springsteen so I flew down the gym for 30 mins weights .
Lat Pull down 3 x 10 x 27 kgs
Compound Row 4 x 10 x 23 kgs
Abs Machine 3 x 10 x 30 kgs and 1 x 10 x 23 kgs
Then did 2 x 10 x 18 kgs on the pulley weight thing with the horizontal bar and then 1 x 10 x 14 kgs.
Then 3 x 10 lunges each side with 2 kgs weights.

22/03- The right focus- finally!!!

Smashed out 8 kms of intervals tonight in 69 minutes which is 4 minutes faster than my long run time a few weeks back on Feb 24. Took it to a totally asthmatic level tonight- pushing the hamster legs really fast.
Intervals as follows
1 km@7.5 kms/hr
500m intervals  @ 5.2 kms/hr and 9.5 kms hr ( fastest I've ever done on interval training...until a few kms later) for 3.5 kms
Then totally upped it to look like a hamster on crack-
500m intervals @5.2 kms/hr and 10 kms/hr for 3 kms
and then the monster interval of
500m @ 10.5 kms/hr for total 8 kms.
Wheezed all the way home and until about 30 mins after I finished- not bad.... but you could hear the rattle.
Feel great... having some Turkey rissoles now made with taco mix and some Turmeric.
Finally got the the amount of mid week training I have been aiming for :)

21/03 focussing

Weights again today and shifted lactic acid from abs for using the "new machine" I found.

19/03 Focussing

With my first half Mara of the season coming up in a little under 3 weeks, I am trying to get in as many sessions as possible. Today was 40 minutes of weights. Found a new machine to do lower back/ abs. Lets see if that helps?

18/03 and we continue

Gym today with a goal of 5 kms in the legs.
It went something like this:
1 km @7.5 kms/ hr
0.5 @ 5.2
0.5 @9.0
And onwards until last 500m when I slammed it out @ 9.4 kms/ hr.
For those who know how little my legs are- yes I looked like a hamster.
45 mins in the legs.

THE MARATHON MENU Nut Butter

My new discovery. $6.49 for a 250g jar from Woolies. Or whiz it up yourself and put in jars. Below is almonds only but add brazil and cashew nuts and bahzinga! Must keep it churning until smooth. Nothing added just nuts. Put on green apple for tasty healthy snack.

16/03 The Focus Continued

A stock standard week here for training in Radelaide with too many work distractions and not enough mental stamina to time manage. This weeks goal was 14 kms and with the weather being much cooler this weekend and humidity being a distant enemy it was a much better morning out with a 6 am departure. 5kms run and then run walk intervals all the way back but happy with that as it is distance in the legs.

10/03 The Focus Continues 12 kms - While Radelaide Swelters.

A long sweaty 12kms. Very humid and we are on day 9 over 30 with most days over 34. Hot nights no lower than 24 degrees. 5 kms r, 2 km w, 2 kms r and then 3 kms rwrwrwrw home for total of 12 kms. Took out a brand new ventolin that I tested before leaving but it didn't deliver the goods on the road. UGH. No air always affects performance. Better luck next week.

07/03 Day Off- 37 Degrees

It's been continuously hot here in Radelaide. Hot nights as well. I always suffer the next day if I get hot sleeping and get a headache for the day, the only thing to cure it being going to bed that night and staying cool. So on my day off I was not feeling amazing today, it took all day to drag my arse to the gym, where I did 40 minutes of weights. Hoping for a run tomorrow night before Sunday's 12 kms. 

Monday and Tuesday are both going to be 38 degrees, so it will be gym rather than outside.

03/03- 8 months to go

It's exactly 8 months to go until NYC. Excited much?

02/03 Continuing the focus- 10 kms

Came in under 1:30 which I am really happy with. It was a slow outbound 5 in about 46 mins but second 5 quite fast in 42 mins. The last 2 weeks have not been powered by beetroot and I think it has had a negative impact so I begin the beetroot experiment this week to compare performance over 5 and 10 kms. 12 kms next week and on track for Clare and Bunbury half mara's in April.

28/02 CONTINUING THE FOCUS

4.8 kms in 45 mins today, in preparation for 12 kms on Sunday.

25/02 Focus Continues

30 minutes weights at the gym today. That is all.

24/02 focus continues -first long run

8 kms. Up at 5:15 for a 6 am departure. Really slow at the start but sped up a bit after the legs freed up.

22/02- The Focus Continues- BACK ON TRACK

After 135+ hours at work in 12 days plus some at home work in front of the tv, I am finally out of the Expo fortnight and back to being a human again and not a machine. Put in a weak 2 kms with some weights on Wednesday 20/02 and today I put in 5 kms in 45 mins at a nice steady pace on the treadmill.
It's been hot in Radelaide and will be hot Sunday for the "long"run pencilled in for 8kms. Going out at 6 am to avoid the heat. Still feel on track for 10 kms fit by March 3, Sunday will be the tell all day.

14 Feb 2013- Trying to focus

38 hours at work in 3 days and there will be at least that in the next 3. Lack of fuel, and mental stamina and a totally bollocks head wind on the way home got me today. However, the couch demons did not. I came home and put the trainers on and got out there. Only 3 kms. All the other demons got me, but I beat the couch demons. I'll survive, 3 kms is better than no kms. Every kilometre in the legs is good. Tonight I am going to have an air conditioned sofa snooze as it's a bit warm here in Radelaide. I still plan to go to the gym tomorrow. A few kms and some weights. It beats all those people on the couch :)

12 Feb 2013- The focus continues

After 11.5 hours at the office today, I did still go to the gym, even if it was only for 20 mins. I did a quick but effective shoulders and back workout to help get my strength back in my spine.
Update on the energy bars- they didn't quite form properly... back to the drawing board.

11 FEB 13- The Marathon Menu-> What?? No Meat?

While searching for an energy bar recipe, I came across a website called the 'No Meat Athelete'.
http://www.nomeatathlete.com
Now while I will never give up meat ( I just love eye fillet too much), it does have some amazing posts and some interesting recipes that I reckon I am going to try out- why not, it can't hurt can it??? ( And seeing a friend of mine has just run 4 marathons in 4 days on a Vegan diet, there must be some truth in it).
I've made up my own energy bar recipe, however forgot the nut butter that I bought last week- ugh. However, if these turn out ok, I will post my recipe as I remembered to took down the measurements.

11 FEB 2013- The Continuing Focus-6kms

With 2 days of work and work related things this weekend, Friday was the last time I did something towards training.
This morning was a battle with the demons. Firstly the couch demons and then the "legs are running out of puff" demons. I beat them all. Whilst on the couch fighting with the "sleepy" demons, I saw an inspirational quote - : A GOAL WITHOUT A PLAN IS JUST A WISH.
So off the couch I got and followed my plan. Trainers on and out I went. Although the goal was a comfortable 6... it wasn't that comfortable but it was fast. Took 1'50" off my last week's 6 km time. So that is an achievement ( Beetroot??? Is it the secret????).
I was battling the "stopping" demons most of the way until about 4.5 kms when suddenly everything freed up and I noticed I was going quite fast- comfortably. It didn't last long ( less than a 1 km)... but I made sure I didn't give up. I put everything in to the last 400m knowing I would smash my time. I ignored the legs, ignored the lungs.
So with 12 days of work ahead of me from tomorrow, I have to make sure I stick to a plan. I have made some lentil burgers for lunches, some falafels for snacks. I've got enough food in for until about Monday-ish. I've planned the training days because when you are mentally drained, it can be hard to pick your self up to go and physically drain yourself as well.
Going to book in 2 long runs with Mum and the bike from the 24th. I will get 2 proper goes at 10 kms before the end of the month. There is a niggle in the hamstring, which I had before I left this morning, so it's on to the foam roller to iron it out.

8 FEB 13- THE MARATHON MENU- BERRY SMOOTHIE

This is one of my favourite things.

Ingredients
3/4 Cup of 3 berry mix (raspberries, blueberries, blackberries- you can add strawberries as well if you wish)
1-1/4 cups  of water
1 dessertspoon of Quinoa flakes (optional)
2 tspn of chia seeds
1 dessertspoon of LSA powder (Linseed, Soy and Almond)
2 dessertspoons of Non Fat Yoghurt

Method

In your blender put the berries and 1/2-3/4 cup of water and blend until smooth.
Add the rest of the ingredients and blend until smooth. With the water, add enough to make it liquid enough.

**Quinoa flakes are optional as they do thicken the smoothie, but are a great source of protein.
** Makes enough for a large glass.
** If you wish to add banana, please go ahead, I just don't like them.
** Yes... it is very purple.

08 FEB 13- The Focus Continues

Today's efforts: working on the back muscles and 30 minutes on the bike on intervals.
It was a busy day- housework ( coz the cleaner was coming), picked up a quilt from the quilter ( it's gorgeous, just got to put on binding), laundry, visit to a friend, grocery shopping.
Watch this space for a homemade energy bar- experiments coming this weekend.

07 FEB 13 THE MARATHON MENU QUINOA- IT'S GOOD STUFF

Another item I discovered last time, but didn't use enough of it for long enough. It is an amazing food and I have it in seed and flake form. I use the flakes in the smoothies I love ( the recipe will come :)). I do like Quinoa, just cooked, but you can jazz it up with some herbs and spices ( maybe I will try Turmeric?) Also in the organic section of Coles here is Australia, there are flavoured Quinoa's.

See below the post I have taken from:
http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html

7 Benefits of Quinoa: The Supergrain of the Future

By Julie Wilcox

Quinoa dates back three to four thousand years ago when the Incas first realized that the quinoa seed was fit for human consumption. According to WHFoods quinoa “was the gold of the Incas” because the Incas believed it increased the stamina of their warriors. The Quinoa Corporation calls quinoa the “Supergrain of the Future. ” 

Who would not want to reap the benefits of this amazing superfood?

Here are seven health benefits of quinoa:

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation,detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals

7 FEB 13 THE MARATHON MENU- WHY CHIA???

I discovered Chia Seeds on the last training journey. Love them. In smoothies and also in the dessert of champions ( post from earlier this week).
Get them in to your diet. They apparently also help with hydration.

Post taken from the following weblink.
http://www.thewellnesswarrior.com.au/2012/08/13-awesome-reasons-to-eat-chia-seeds-every-day/

13 Awesome Reasons To Eat Chia Seeds Every Day

Posted by Jess on Monday, August 13, 2012 · 218 Comments  

Ever since finishing Gerson Therapy and having my “no seeds” rule lifted, I have been getting stuck into chia seeds. They are versatile little suckers, and they are jam-packed with so much goodness.

Here are a heap of reasons to eat chia:

1. Chia is gluten free

2. It is super high in dietary fibre, making it great for digestion and healing digestion issues.

3. It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!

4. It boasts 20% protein

5. The protein is a complete protein with all 8 essential amino acids

6. It is high in antioxidants (It has a four times higher ORAC value than blueberries)

7. Chia contains five times more calcium than milk

8. Chia contains seven times more vitamin C than oranges

9. It contains three times more iron than spinach

10. It contains twice the potassium content of banana

11. It is food for healthy skin, hair and nails

12. It has a positive impact balancing blood glucose levels (making it awesome for diabetics)

13. Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.

HOW MUCH CHIA SHOULD WE EAT?

Nutritionists recommend that 15g/0.53oz (one tablespoon) of chia is consumed each day. Be sure to drink plenty of water as chia is very high in fiber.

HOW CAN WE EAT IT?

I eat chia seeds sprinkled on my rolled oats for breakfast, in my green smoothies, and in chia puddings like this.

You can also:

+ Sprinkle it raw onto almost any food
+ Add it to breakfast cereals, salads and soups
+ Add it to bread and muffin recipes
+ Mix with water or coconut water to form a thick gel

Click here to see some yummy chia recipes.

7 FEB 13 The focus continues

A short training run below this weeks final goal distance. Just 4 kms. But faster than before. 8:34:30 per km for a total time of 34:18 Hoping for a gym session tomorrow night and a 6 km run on Sunday. Then next week it's a distance increase.

6 FEB 13 MARATHON MENU- CHICKEN WITH TURMERIC

In the pursuit of finding things to flavour my meat with beside gravy or some sort of sauce...I tried out the spice Turmeric today. I've used it in Turkey mince burgers before and loved it, so today I took my chicken breast schnitzel style fillets and coated them in turmeric. I use my electric non stick fry pan to cook my meat.... but I don't use oil. I use water. So heat your pan, add some water and then put your meat in so it doesn't stick. I keep adding small amounts of water causing the meat to brown while cooking. It came out really nice- photo below- and no- although it looks like KFC, it is only chicken and turmeric. I have started using the schnitzel fillets ( no coating :) from Woolworths as they are thinner than the breast. Yes I could cut the breast in half myself, but I got these on special.

Turmeric is an anti inflammatory and an anti oxidant, so for me is a good thing to be introducing to the diet.

http://naturalsociety.com/overcoming-pharmaceuticals-top-health-benefits-of-turmeric/

Interested in the health benefits of turmeric? This magical spice is one of the best foods (or supplements) you can consume for your health. Turmeric is a plant that is common in South Asia, particularly India where it is widely used in the production of spices, and is the key ingredient in curry powder that gives the powder its yellow shade. The spice is also known for its medicinal properties and has been used in India for centuries as a natural remedy for a multitude of ailments.

The Health Benefits of Turmeric

While commonly used medicinally for decades, turmeric as an herbal medicine caught the attention of the modern world only recently. Scientists have only begun revealing the exact health benefits of this plant. Research and history shows how turmeric can be utilized to help treat or prevent many of the most common and serious health conditions. Here are some of the top health benefits of turmeric:

• Turmeric powder has antibacterial and anti-inflammatory properties that make it an ideal antiseptic used in home remedies for wounds.

• Possibly one of the most impressive of the top health benefits of turmeric, research has repeatedly shown that turmeric is a powerful cancer fighter. Curcumin is a naturally powerful anticancer compound found in turmeric that has been shown to decrease brain tumor size in animals by 81 percent in more than 9 studies. Researchers at UCLA have even found that curcumin is able to block cancer growth.

• Further adding on to turmeric’s cancer-fighting abilities, the spice has also been shown to help prevent breast cancer. Curcumin has been found to possess properties that reduce the expression of deadly molecules within cancer cells, and can potentially slow the spread of breast cancer.

• Turmeric can be used to naturally detoxify the liver.

• The spice is a natural painkiller.

• Research is beginning to show that turmeric may be effective at protecting against neuro-degenerative diseases such as Alzheimer’s disease. Epidemiological studies show that levels of neurological diseases like Alzheimer’s are very low in elderly Indian populations, where turmeric is a common spice.

• May be beneficial in treating psoriasis.

• Patients with myeloma could possibly be treated with turmeric in the near future.

More studies are currently being performed to reveal other health benefits of turmeric. Whether you use it as a supplement or to spice up your favorite dishes, turmeric will assist in keeping you healthy. As studies progress, turmeric is expected to be a key ingredient in the prevention and treatment of many of today’s diseases.

Read more: http://naturalsociety.com/overcoming-pharmaceuticals-top-health-benefits-of-turmeric/#ixzz2K6uAT3Dp

04 FEB 13 THE MARATHON MENU -BEETROOT JUICE- It helps get you to the finish line

In hindsight, I strongly believe that the introduction of beetroot in to my diet daily was the secret to my endurance in training for Paris. I only learnt about the benefits of beetroot juice AFTER I had run the marathon.

http://www.independent.co.uk/news/science/beetroot-juice-found-to-boost-stamina-1977662.html
http://jap.physiology.org/content/early/2010/12/20/japplphysiol.01457.2010
http://jap.physiology.org/content/110/3/585

THE MARATHON MENU- Curried lentil burgers

From the back of the red lentils pack.

THE MARATHON MENU The dessert of champions.

Add water to Chia seeds and pop in fridge until seeds have formed a jelly. Add a couple of spoons of non fat yoghurt and a spoon of honey and stir until mixed. Amazing. This recipe was given to me by my friend who has done multiple marathons and iron mans.

4 Feb 2013 - Marathon Menu

Rapid Fire Diet Changes to be in the habit of fueling sooner rather than later. Today I made falafels just with chick peas, onion and a bit of flour. Nice for snack. I also gave some curried lentil burgers a go. Total success. In prep for Paris I did consume a lot of eye fillet. Want to try to incorporate some different foods this time.
Today's training session was at the gym working on back strength.
I also set up the Facebook group just like we had for Paris.

FEBRUARY 3 2013 THE FOCUS BEGINS

This week was all about getting started once again. Its's beginning the hard yards, the tests. My goal at the end of this week was to be back to running 6 kms. Only 6. This time last year I was almost fully marathon fit and running 30 kms comfortably. I was fit.

With 2 runs under my belt this week of 2.3 and 2.0 kms respectively I knew this was going to be a bit of a slog.... but it's about testing the limits and reminding my body of what it is capable of and taking it back to where it has been before. I've beaten the couch demons by just getting the bib. Now it's about talking to the demons on my shoulder that tell me "your lungs are burning", "your calves are tight" and "your back is weak". It's about learning to beat those demons again and reminding myself that if I am not going to get an injury, why am I stopping?
I have to remind myself that it takes 3 kms for the tightness in my calves to disappear.

Today, I went out just after 9 am. This is late for me. But it was good as it reminded me how much I used to enjoy seeing my footpath fitness "friends" on the weekend. I even saw one of my clients who took great interest in my last marathon and said she was hoping to see me out there today. It was more motivation that it's a good thing- this running lark.

This week was also a focus on a shift in diet. Back to the lean meat and salad that dominated my world for endless months. And beetroot. It's the secret to endurance. Beetroot juice, baby beets. Google it. There is documented evidence. Diet shift is also about vitamins ( and lots of them- a pharmacy of supplements for muscles and bone), the berries, the chia seeds, the LSA powder.

Routine. It's important for everything. It's something I have to get back into now.
Fitness, friends, family, work and craft. It can all fit in.

So by the end of this week, I would like to be 6 km comfortable. There will be a focus on back muscles this week at the gym and once again a focus on the food. Tuesday and Sunday will be off kilter with buzz night and an afternoon on the visting cruise ship, the Solstice.

Final February Goal? 10 km fit.