31/05 Challenge Focus

Day 19 of the Squat Challenge 160 Squats
Day 15 Plank Challenge 1:30
Photo below

30/05- Thursday Focus

It was 4 months ago today that I got that print out and my confirmed entry for NYC.
4 months ago yesterday, I started training.... just in case...because I just needed to start again to give myself a chance.

Had a terrible night's sleep, but got up and laced up and went out. 6 kms- got caught in the rain at the end. A slow and hard 6 due to lack of sleep. But 6 kms in the legs...in preparation for Sunday's 18kms.

Continuous asthmatic symptoms...cough that accompanies a wheeze... Ugh. can't work out what is different- if anything.

Squat Challenge Day 18 155 squats
Plank Challenge Day 14 1.5 mins

29/05 Small Focus- not amazing discipline today

Struggling with asthma today-aggravating cough-I still took myself down the gym. Did 3.15 kms in 26:14.
1 km@ 7.5
0.5@5.5
0.5@9.5
0.25@7.5
0.25@5.5
0.5@9.5
finishing at 5.5 kms/hr for the last 0.15

150 squats as part of Day 17 of the Squat Challenge
Rest Day on the Plank Challenge

28/05- Plank Challenge Continues

Although I started on the 19th- I've been doing a minute every day except Friday 24th. No working from Day 12 and did 1:30 today. Great challenge :)

27/05 - Gym Focus

Have swapped my training day around to today instead of tomorrow due to a work commitment.
Due to yesterday's run and last week's input of kms, I would normally have a rest.
Today's efforts:

5 x 15 reps @ 23 kgs compound row.
1 x 10 reps each side stationary lunge with 2kgs weights
145 squats as per squat challenge
1 minute plank
1km rowing in 5 minutes ( new thing for me)

Fillet steak for dinner for protein content.

26/05- Massive Focus this week- The Weekly Round Up with 23 weeks to go.

33 kms in the legs this week. 15 kms on Monday, 8kms on Friday and 10 kms today at the Barossa series.
1 weghts session.
Net Time for today's race is apparently 1:24:14.
Negative split of about 3 mins on 1st and 2nd 5 kms.
The best bit crossing the line 2 paces behind the Marathon winner, so was cheered all the way up the chute and across the line.
Really well organised race.
Squat and Plank Challenge under way and in week 2 of Squat and Week 1 of Plank.
Marathon group at 117 members.

24/05- Focus on kms

Smashed out 8 kms this morning. Up the beach path towards Glenelg.

23/05- Challenge Focus Continues

After a marathon day at the office, I continued on to Day 11 of the squat challenge with another minute prep for the plank challenge.

22/05- Challenge Focus

Day 10 of the Squat Challenge done and another minute of Planking in prep for the Challenge ahead.
Hoping to see some sort of results in the next 2 weeks.

21/05 The Focus Continues: Weights, Squat and Plank Challenge

1 x 10 sets @ 23kgs on the abs machine
1 x 15 sets @ 23kgs on the abs machine

3 x 10 sets left and right lunges with 3kgs weights in each hand

4 x 15 sets Compound row @ 23 kgs

3 x 10 sets @ 27 kgs lat pull down

100 squats as per Day 9 Squat Challenge
1min plank as per lead in training Day 6 of Plank challenge.
Leading up to official 1 minute of Plank Challenge on Day 9

20/05- The Focus Continues - Accountability

Today I smashed out 15 kms as part of the long run schedule. 10 kms in 1:28. Walked 1 km then did a combination of 250/500/750  intervals for 3 kms then ran the last one to get home in 2:15:04. The intervals had no rhyme or reason but tried to limit walks to 250m. Good run. Now for today's 1 minute plank for the challenge. 

19/05 - Long Run Schedule

19/05 - The plank Challenge begins!!!

In conjunction with the squat challenge have posted this on the group. Got 4 takers!

19/05 Steph is coming

Woohoo! One of my dearest friends from ships Steph McGill is coming from Canada to run with me! Absolutely beside myself with excitement!!!!

30 day squat challenge Started 13/05

Day 1&2 complete

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