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.