31/08 Focus: Lofty, The Second Coming

THe Garmin never picks up Satellite until about 5-6 mins in to our walk.
However, based on last week (which had about 4 mins of Stretching) we did take about 6-7 mins off last weeks time. It was much easier on the legs ( as in walnuts are not so much in fear today of my gluts being able to crack them) and breathing was a lot easier as well.
Really happy with today's efforts.

29/08 Focus: Day 2 Kms any which way

5kms- 50 mins-
Walking uphill on 4.5 incline
500 m rest periods on 0.5
Same speed all the way 6kms/hr
Weak session but 5 kms all the same.

28/08 Focus: Kms any which way

5km time trial tonight. 41:26. Now to get under 40 mins.

No walking, all jogging/running.

Even 1 km @ 8.5 kms hr :)

26/08 Focus Long Run - 15 miles

3 km warm up at around 10:10/km

22 kms of Galloway at 2:30/1

Went well considering it was not on fresh legs due to yesterday's Mt Lofty. 

Glutes still tight and bottom of calves full of lactic acid. Powered thru. 

25/08- AWOL Planks

Hmmmm forgot on Friday and Saturday.... that didn't last long.

25/08 Weekly Round Up- 10 weeks to go!

Better week this week with last week's long run of 14 miles on Tuesday.
Did 15 kms on the bike that day too.
Then 4 miles walking on Wednesday ( bit sore and should have been straight on the foam roller on the Tuesday).
4 miles of intervals on Thursday night, Cammo style (after my friend Andrew Camilleri)
Sunday Lofty, just under 8 kms which is 5 miles.
Going out again tomorrow long.
Total mileage: 27 miles legs/9miles bike
Group at: 254 members
Dungog Dashers is our new name
I'm knackered :)

25/08 Focus: Lofty

Couldn't get the Garmin to pick up the Satellite so the distance is a bit short.
We stopped for 5 mins up the top and then I forgot to turn off the Garmin!!!!
I think we made it up and down in about 1:53.
Up in 1:04
Considering Deb and I haven't done this in nearly 2 years, we did ok.

22/08 Focus Intervals 4 miles

4 miles/6.4 kms in 54:39

200/400 then

200/600 repeats 

Started at 8.5 on the long and 5.8 on the short (slowest jog in history but still a jog and not a walk). Dropped to 7.5/5.8 to be able to maintain S I had not brought ventolin with me.

Good time. Averaged 8:46 min kms/7 kms/hr

21/08 Focus 4 miles (Tuesday training on a Wed)

Still had an horrendous amount of lactic acid in my quads. Should have got on the foam roller last night and this morning. But have got on it tonight and groaned my way through 10 minutes. Instantly amazing results. 

So my 4 miler was walked this morning, just to get in some miles. Beach was blowing a gale so walked from mine down Seaview Road. 

21/08 Focus Plank: Monday, Tuesday,Wednesday

Still building up by 15 seconds. Doing 3 days and rest.

19/08- Kinesio Tape Strapping

Have had Kinesio Tape in the kit for months- got it for my feet and didn't use it.
Got a bright idea last night to tape my knees for the long run in the hope for some stability and to hopefully extend the period of time before I get that sinking feeling in my legs as they get tired.
Success! It's actually so comfortable.
The internet- amazing.
Got the process off YouTube.
Don't think I did a bad job.
Going to continue to use it. Got to about 16.5 kms when I really got tired but it did help.
I am sure that it helped get me through the last few kms (as well as just sheer bloody grit and desire to get home after being out for 3 hours).
Got mine online from fit as physio. About $15.00 a roll.

20/08- Focus Cross Training- (Monday's Session on a Tuesday) First Training Daily Double!

LOL It's not a run- it's a bike ride.
I spent 15 minutes trying to find where I had put my Garmin and my iPod from this morning ( found on return in the bag with the strapping, powder etc??? I never put them in there!!.
So had to use some sort of GPS. Found a program which I knew had a cycle program on it but just wanted to get out and ride... not muck around with the phone. so did 15 kms in just under 1 hour.
Happy with today's efforts.
My legs took me a total of 40 kms today with the long run, walk with Mum and the bike ride.
And I managed a 2:15 plank.
Go Me.

20/08- Focus Long Run (Sunday's Run on a Tuesday) 14 miles

Finally with a day off, I have got the chance to go out and go long. 14 miles this one which was the long run from the end of Week 7 this Sunday just gone.
Ran on a 5/1 Galloway for 2:45 and then 3/1 until finish.
First 16 kms was great but last 6.5 like death. However in the last couple of kms I did find some sort of extra power doing the 3 minute runs still under 9 min/kms and parts of it at 8:30 min/kms despite being absolutely SPENT.
Had Kinesio taped my knees for stability which I do believe helped (separate post).
Been advised to go on a 3/1 Galloway or a 2:30/30 Galloway by peeps in the group to go the distance. At the Hills to Henley did 2/1 and the day lasted forever, but am going to try the 3/1 and 2:30/30 over the next couple of weeks on long runs to see what the result is.
Followed this up with a 2.5 km walk with Mum and a bike ride for Monday's Cross Training Session (separate post)

18/08 Weekly Round Up - 11 weeks to go

A much better week with 5 out of 7 days Having me DO SOMETHING.
Bike(14.5)/Run(4:T/M)/Run(4:T/M)/Walk(5)/Bike(10)
24.5 kms on the bike but only 13 miles in the week.
11 weeks until race day but I feel back on track.
Group is at 247 members.
We have given ourselves the name "Dungog Dashers"
When I started this group, I never expected it to get to so many people.
We post videos of where we are from.... essentially so we can hear each other actually talk.
It's lovely.
Pancho has designed a transfer for our shirts and also to wear around NYC. Totally Hilarious as I am Dungog Bullfrog.

17/08 Focus Plank

Thursday, Friday, Saturday Planks- back in to it.

Want to be at 5 mins by Nov 3.

17/08 Biking!!

5 days our of 6 this week I have done something.
Yesterday was a scheduled rest day, so not to worry.
I may not have totally nailed the program but at least I have got out there.
Finished work at 5 pm today. Got home as fast as I could, grabbed the bike and smashed out my fastest 10 km ride in under 31 mins. YAY.
Pass the ventolin.

15/08 Day 4 !!!

Another day- not quite the 7 miles I hoped for as I had a sleep in. But 8 kms power walk in 1:21.
Nice day along the beach.

14/08 Day 3!!! 4 mile Focus and the Marathon Salad

Managed 4 miles in 54.54 ( 2 mins faster than yesterday).
From 3.8-5.8 smashed it out at 8.1kms/hr
Did intervals and managed much longer runs on a higher speed.
Happy with 3 days in a row.
Marathon Salad rears it's head for the 3rd night in a row.
50-100 g of spinach,
6-10 cherry toms
1/2 avocado
Carrot Ribbons
4-5 baby beetroot
Balsamic Dressing
No Goats or blue Cheese in the fridge this week.

13/08 Day 2! Focus - small mileage

4 miles as per training program in 56:54 on 400/200 intervals most of the way.
Mentally toughed it out. If I cheat myself now- it's all going to go wrong on Nov 3. Got to put in the miles.

12/08 First Day Back- Focus: Cross Train

14 kms- some of it in the dark.
Good Time though :)

11/08 Weekly Round Up 12 weeks to go

Absolutely ratshit contribution to mileage.
Walked a lot in Turkey but that as about it.
Group at 242 members :)

04/08 Weekly Round Up 13 Weeks to go

Pretty Poor effort this week. No ones fault but mine. The weather is hot in Turkey and the days long.
Total miles- 3 with a Crosstrain earlier in the week.
Group is at 237 members

04/08 ISTANBUL 3 MILER

Went out with 2 girls from the tour- I think they got confused with 6 minute kms and 6 kms/hr. Anyway we ran from the Hotel in Sisli to Taksim Square. Left at 7 am and was back within 45 mins.
It was 25 degrees when we left and coming home was uphill.
Also did 20 laps of the pool which was about 300 m


http://www.mapmyrun.com/routes/view/266623261