28/07 FOCUS: HILLS TO HENLEY 30 KMS

Not my best time but I finished.
Beautiful weather. See below however for the experience I had on the trail

Came dead last but don't care. What I do care about is at 3 kms the trailing cycle marshall made me feel like I didn't have the right to race- even though I was on pace at 8:30 min/kms which was the cut off. I am slow... I knew by the end I would be over cut off but to be made to feel twice by the same person that I don't have the right to race because I am slow was upsetting. The second time he came up to me was just before 15 kms saying he was worried about me. Then kept saying that the drinks stations are going home as they had done their time. THe lovely family at the 16 km drink stop were so supportive, unlike the Marshall. At 20 kms another marshall was riding by and asked if I needed a car to come and pick me up as I was so behind the cut off time. Once again, I had to say I was fine, confident of the distance and just wanted to run home.It was lovely however to have the guys at the end, 25 mins after cut off waiting to clock me in. The finish line was 150m from my house, I am used to this distance- and longer- I've run a number of halves and am in training for my second marathon in NYC. Running is meant to be a happy event. Today I was made to feel like I shouldn't be taking part.

This was what I posted on the SARRC Facebook Page. Several runners have commented very supportively. As of now, SARRC have not commented.

28/07 Morning Carb Load Hills to Henley

Breakfast: 1 x wholegrain muffin with nuttelex and Promite
500mL Endura
1/2 Bonk Breaker Bar
1 x Peanut Butter Gel

27/07- Focus Carb Load Hills to Henley 30 kms

Breakfast: 2 x multigrain muffins with nuttlex and promite
500ml of juice- beetroot (5) and apples (2)
Lunch: 175g raw weight Beef Ravioli with ham, tomatoes, spring onions and olives with dolmio sauce and parmesan cheese
1L Endura 1scoop/200mL strength (other days has been 1 scoop/350mL strength)
1 x Up and Go Energise Chocolate Milk
3 x Weetbix with nuttlex and Promite
Dinner: Pasta Napoletana, Rice, 3 cans of coke (WRONG!! but had 120g of carbs which was total sugar), 1 truffle and 1 cupcake

26/07- Focus Plank

Back on to planking and making my way back up to the 3 min mark and beyond. 

26/07 Focus Carb-Load Continues

Breakfast: 5 weetbix with nuttlex and Vegemite
Morning Snack: Large Latte, 1/2 Mushroom and Feta Quiche
Lunch: 125g (raw weight) spaghetti cooked, ham, sundried toms, olives and spring onions with small amount of Dolmio Bolognese sauce and Parmesan Cheese
Afternoon Snack: 3 weetbix with Nuttlex and Vegemite
Dinner: 4 Potatoes with 50mL milk and 25g butter, Gravy and 150g Pork steak
1.5L Endura

Hoping to get the energy to juice some beetroots later.

26/07 Focus Cross Train (Monday's Session on a Friday)

I would think to know to put everything on charge the night before regardless.
But alas no.
Had to wait for some charge to be reinstated to both the Garmin and the iPod.
Set out in the afternoon, after waking up totally knackered and feeling rather ordinary.
Only went out for about 50 minutes as didn't want to tire out the legs too much, just turn them over.
Couple of photos of the trail are below.

26/07- New Toy Arrives GYM BOSS

The Gymboss Interval Timer has arrived and will get it's first try out on Sunday at Hills to Henley 30 km race

26/07- 100 Days To Go!!!

25/07 Focus Mini Carb Load for Sunday's Hills to Henley 30 kms

Breakfast: 2 x slices of toast- wholemeal vegemite & 1 large latte no sugar.
Lunch: 150g brown rice & 2 x thai turkey burgers
Dinner: 125g (raw weight) spaghetti with olives, sun dried toms, ham, spring onions and dolmio bolognese sauce with grated parmesan
3 x weetbix with nuttlex and vegemite
1.5L endura drink


There was a Violet Crumble Bar in there somewhere too as well as 2 x Lemon and Ginger teas with 1 x tspn honey in each.

23/07 - Focus 6 miles

Smashing out 10 kms on the dreadmill in 81:29- Absolutely rocket pace, 3 mins faster than my Barossa 10, 2 months ago.
8.1/5.5 speeds on 3min/1 min run/walk combo

22/07 Focus Mojo- 3 miles

5 kms at 8:42min/km pace (43:30)- Run walk combo but comfortable. Might have my mojo back...esp if I can back it up tomorrow with 6 miles as per training program. Now for some fillet steak :)

7.2/5.3

21/07 Weekly Round Up 15 weeks to go

Total miles- Only 5 miles.
25 km bike ride.
Not amazing again.
Long Run friday, rained out or it was blowing 50-60 km gale force winds.
The 5 miles was coming back to a 50 km Northerly which was not amazing.
Group is at 203 people.
Trying to get mentally back up to speed.
Turkey will get in the way at what I deem a crucial point in training.
30 km Hills to Henley on Sunday 28th.
Not fit enough but going to give it a crack.
105 days to go

18/07 Focus Mid Week Training

5 miles, Good ish time but not amazing.
Long, slow and a bit arduous. Mentally got to pull myself up.

17/07 Focus Cross Training and Jet Lag Avoidance

25.39 kms on the bike, Home to Festival Theatre.
Happy with the time although a bit slower than the 20km rate.

14/07 Weekly Round Up 16 weeks to go

Well, This time last week when it was 16 weeks to go, I was in Cancun, Mexico at Global Ball.
Group reached 200 members while I was in LA on Friday- a fab milestone.
Mileage was virtually non existent. I did my 20 km bike ride and bugger all else.
A terrible week for training.
Mentally got to pull my self back to the discipline I had for Paris and overcome all the obstacles- which mainly involve time- in my way.

08/07 Focus Cross Train

Mum has lent me her bike long term. I've got nowhere to put it so it's living in the bedroom at the moment. I'd gone to go out for a run twice this morning- it was fresh, great running weather and I'd gone out early enough- ipod not charged, back to the house. Then went out one more time and was just too mentally drained to even start once I got to my usual start point. I'd set a 25 km goal but even the first time I went out, I was slashing kms off that. Not the right mental position for a long run. So for the second time that morning I returned home. Got Mum to bring the bike over. After last week being so knackered on my only day off after 25 kms, I was doing all the wrong things mentally to achieve a successful long run.
Did shopping, housework, had a sleep and then at 3:30 pm went out to turn the legs over. I didn't want to do nothing, that makes me feel more guilty for not going out this morning. So thought, I'll try for 10-12 kms- ended up at the brewery- that's 10 kms from my house which means to get back is a 20 km round trip. Loved it. The track to the brewery has quite a few small hills and is a relatively undulating course.

07/07 Weekly Round Up - 17 Weeks To Go

A pretty lacklustre and very lazy week.

Began well last Monday with 25 kms long run using Galloway. It ended up being 18 kms run and 7 kms walk.

I did one cross train session during the week.

Not the start I hoped for really ( despite being in training 5 months already), but I'm honestly mentally exhausted from the last couple of weeks at work. The upcoming weekend will not help with physical exhaustion, with Global Ball being in Cancun. A million hours to get there, 48 hours on the ground and about 2 million hours to get home. 4 days off to follow my return :)

Group has 196 members.

Total mileage 25 kms

03/07 Focus Cross Training

Just 30 mins on the sit down bike- but 12 kms.
Then 10 mins on the rower.
Nothing amazing but something.
I'm officially exhausted from the last 8 days of hard slog at work at the end of the financial year.
My only day off in the next 2 weeks  to come on the 8th where I will go out again for a long run.
It's off to Cancun on Friday 12th for the Global Ball ( after this weekend in Melbourne for the National Ball)
God give me the strength to survive 28 hours to get there, 48 hours on the ground and 24 hours or so to come home again. I must say in my aging years, I have had the sense to book 4 days off after my return to recover, but there will be training catch up and 1 long run in those 4 days.

01/07 Focus Long Run...

Started the morning with an uncharged Garmin that had been on the charger all night.
So did housework while that charged.
Out just after 9 which was really disappointing as I knew I would be out more than 4 hours.
Did the Galloway thing of 2.5 mins run/1 min walk and did great on that until about 16 kms when things got really slow. Bearing in mind I haven't done a really long run for about 2 weeks.
So stopped Galloway at 18 kms and then walked the last 7 kms home.
Had gone to the 25 km half way point, so had to get home.
Physio almost straight after.
P!NK tomorrow night and then 3 miles on Wednesday is the plan.
With The national ball on this weekend in Melb and Global in Cancun, from Friday 12th. The plan is a bit messed up. Going to do as best I can with what I have got.
THe time below is nearly 6 minutes faster than my 18 kms on 2nd June.
Faster than the 17,5 I did on 29 March.
The Galloway walk run method is really good, however, I hate looking at my watch every few minutes.

30/06 Weekly Round Up- 18 weeks to go

No run this morning, heading out for a long run tomorrow.
This week has been a bit hit and miss, but I have missed a couple of sessions and this was "practice week".
Horrendous asthma this week and it's due to me not taking the preventer twice a day.
Just going to keep plodding on and trying my best.
18 weeks to go.
Group at 192 members (lost one earlier in the week).

30/06- Focus Diverted- Briefly

Bribed with breakfast to go in to the office for the Grand Finale of the Financial Year.
No run this morning ;(

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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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.