28/06- Day 5- Missed Session

Late leaving the office after a day of auditing files and qualifying for Global Ball in Cancun.
Going to attempt to go out Sunday morning before work... Watch this space.

27/06 Practice Week 5 miles run

8 kms before work. (Did originally plan for 12 but time was against me)
Average time.
Physio afterwards.

25/06- Focus Practice Day 2

5 kms, just over 3 miles. 44:51
Long and sluggish.
Not enough food in the day to power me on.
Wore the new trainers again as I have done for last few runs.
Have swapped the schedule around slightly, so rest day tomorrow, 8 miles Thursday with Physio is next challenge.

24/06 Focus: Hal Higdon Practice week Day 1

Have decided to do a combination of Hal Higdon and Jeff Galloway.
Higdon for the program, Galloway for the process ( run/ walk combo).
am having a "practice week " to make sure I can manage the load.
Going to do Novice 2 with slightly higher mileage.
If I feel I can add a session I will upgrade to Intermediate 1.
Today I did "Cross Training".
30 mins Bike (the sit down one)- 11.76 kms
15 mins row 2.61 kms
Tomorrow 3 mile run.

23/06 Weekly Round Up- 19 weeks to go

Slow week. Rain thwarted my long run. Did 19.4 kms this week which is totally not enough.
If long run had come off would have had another 16 kms under my belt.
Plank to 3:15mins.
Group at 189 members.
Trying out a combo of Higdon/Galoway marathon programs.
1 week to actually work out a proper program.

23/06 Focus- Fuel

Am getting stocked up on fuel.
Going back to Powerbar due to sodium content being higher.
Not my favourite but I can take it.
Got some tropical coming and I've also started trying GU Gels again. Peanut Butter- not bad.

23/06 Focus- kms any which way- Quickie before work

Decided on a quick 5kms before work. Slow Slow Slow. Cold legs.
Don't care- 5 kms closer to NYC

22/06- Raining

Raining again today. Had Jordan's 1st birthday party. In the end I just couldn't face the dreadmill.
Got some lunches prepared for the long week ahead. 8 more days... Cancun....I can smell you.

21/06 Long Run Thwarted by Torrential Rain

Set out for 25 kms this Morning. Woke up to rain so decided to do house work while waiting for it to clear. Checked the radar on the BOM and saw that the rain was going to clear off. Set out around 9 AM when I got to the kiosk I could see the clouds rolling in again from the west. Got halfway up towards the surf club when the rain came in and I had to turn around. I still had 6 1/2 km to get home. Kept running on the new formula of run four minutes walk one minutes and kept going until I got over the lock. About 150 m after the lock the torrential rain Began. I escaped into an underground driveway to shelter from The rain. As it was still 4 km home I decided to run back 500 m to my sister in law's shop to call for mum to come and collect me.  I was a drowned rat. Needless to say ran around 9.4 km today in a relatively good time of one hour and 19 minutes.

20/06 Marathon Menu- when working before a long run

Photo below of today's food.

Working 1-9 pm today- so need to food focus at the workplace.

All about preparation.

Thai Turkey burgers made during week with brown rice- the stuff you can put in the microwave and it is awesome and fast. 

Pasta with a tomato sauce

Dessert of Champions: Chia Gel, Yoghurt, Honey. 

I will have a porridge when I arrive. 

20/06 Speed Challenge 5 kms

No ventolin- forgot it but determined to get home in under 40 mins. Goal achieved.

18/06 Plank Challenge

Still on 3:15. Determined to get better at this

07/06 Challenge Focus

Boo yah 3:00 plank.

225 squats 

That is all

13/06 20 weeks to go- Weekly Round Up

This weeks mileage once again lacking. Thursday's long run affected by a dickhead friend who upset me. When you are upset, it is almost impossible to run.
Long run successful though with 23 kms under my belt.
Definitely need to be doing some more of those intervals. To the gym it will be.
Plank at 3:15 mins- but way behind on the days... but plodding on until I get to 4 mins.
Squat Challenge Completed.
Group at 184 members.

13/06 Long Run Focus

Today's original goal was 22 kms but I pushed out to 23 kms. Still adopting the run/walk combo to get the distance up.

This morning was 

3.0/0.5

2.5/0.5 x 6

1.5

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LINK TO GO FUNDRAISE PAGE FOR PANCREATIC CANCER RESEARCH

Avner Nahmani Pancreatic Cancer Foundation

http://personalchallenge.gofundraise.com.au/page/BRIONYNYGUMNUT

10/06- Rest and Challenges

After a couple of days rest from challenges so I was stronger in my long run, I have had 2 goes at the plank today- not up to the 3 minutes. Will have another go tomorrow. 230 Squats- deadly. Will be glad when the squat challenge is done. 

09/06 -21 weeks to go Weekly Round Up

This week I only got my long run in ( 21.1 kms only this week- not enough, but was mentally not tough enough to beat the demons this week)... but got up to 225 Squats and managed a 3 minute plank.
Long run was half marathon in prep for 30 kms Hills to Henley.
I'm about 5-7 kms ahead of where I was when I was 5 months out from Paris, so I am happy with that.
Going to go for a run on Thursday as well, prior to Monday 17th long run of 22 kms.
Group is up to 182 members.

09/06 Focus Long Run 21.1km

Today's goal was 20kms. I had decided early on that I would surpass that and smash out a half marathon instead. Decided on a 3 Kms/0.5 interval long run with a variation to 750m walk in the middle so I finished on a run. Got just past Brighton Jetty.

06/06- Challenge Guilt No More

After missing yesterday's plank I have come back to the level of expectation by doing another 2:30 plank tonight. Easier than the first surprisingly.

06/06- Challenge Focus Only

After an horrendous evening at a work do last night, I missed a night of plank challenge.
So have done 2.5 minutes tonight which is Day 21.
Will give Day 22 a go tomorrow.
Squat Challenge Day 25- 220 Squats- just about killing me LOL.
Battle on.

04/06 Challenge Focus- Weak Discipline

Just focussing on getting thru the Squat Challenge today.
Day 23-190 Squats
Legs totally giving nothing to me except aches. Doing some stretching and rolling.
Back on to the mileage hopefully Thursday.

03/06 - Rest Day with Challenge Focus. First trip to Physio.

First trip to Physio today. Dry needling and inferential treatment. Came home with a raging headache.

Day 22 Squat Challenge 185 Squats

Day 18 Plank Challenge- 2:30- nearly killed me but goal achieved!! 

Made some amazing turkey burgers. 

03/06 MARATHON DIET: Thai-style turkey burgers recipe - Recipes - BBC Good Food

Thai-style turkey burgers recipe - Recipes - BBC Good Food

02.06 - 22 Weeks to go- Weekly Round Up

Total kms 27 across 3 runs- all slow, not amazing runs. 18 kms on Sunday was particularly a great feat. The first km I thought had me but I refused to give up and came home with a good result.
16.5 kms of running with 3x 0.5 walk breaks.
Day 21 of Squat Challenge - 9 days to go
Day 17 of the Plank Challenge- 13 days to go.
Off to the Physio tomorrow for dry needling
Group now at 162 members.
73 kms for month of May - needs to be at least 125.
8 weeks until the Hills to Henley 30 kms

02/06 Focus on Kms in the legs

Went out for 18 kms today. The first km was like pulling teeth. It took me 40

Mins to do 4 kms. Ugh. The plan was a run walk combo with 500m walks. 

Went something like this:

4.0/0.5/4.0/0.5/4.5/0.5/4.0

Day 21 Squat Challenge - 180

Day 17 Plank Challenge 2 mins

01/06- The Training runs so far excluding Jan 29 and Gym runs

01/06- Plank Focus

As below Day 16.