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. 

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

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.