01/10 Return of the Plank

Back on it with 1 and 2 days to go.

11 push ups (+1 since last time). 

15 leg lifts for the abs

29/09 Weekly Round Up 5 weeks to go

2 long runs this week due to days off.

27.5 and 35 kms.

10 kms mid week and 2x 4 km walks.

Total 80.5 kms.

Group at 362 members.

Body getting tired. Right knee niggling.

2 long runs left until taper.

5 weeks until the big day.

28/09 Long Run 35 kms

New Route , North down the Beach to North Haven. Long and slow. Forgot to turn the watch on after a loo stop when I noticed 2 girls riding their bikes on their own. 500m up the road, I found them crying saying they'd lost their Dad. Dad turned up in about a minute. Another 200m up the road I noticed my watch wasn't back on. So 35 kms in 5:30. Had a walk from 28-32 kms. Hips screaming, was less painful to run. Calves really tight. But only 2 long runs to go.

Pre run Carb load: 

3 gatorades during day

Spaghetti for lunch

Gnocchi carbonara.

Nigella gnocchi

Muesli Bar

Orange juice in morning of day before run.

Black trainers for this run

26/09 Focus Kms in Legs

10.6 kms today in the purple shoes. Walk/jog up to Fort St then return journey was short intervals with power sprints all the way home.
Came back in about 1:35. Garmin was flat so no official time.
Happy to get kms in legs.

23/09 Focus Long Run 32 kms

Today I deem a disaster.
I was up out nice and early but it was warm.
Decided to head up to Tennyson and then do some laps of West Lakes before heading home. The heat was debilitating (was heading for 27 and was already about 22). Was filling water bottles with every arrival at the "toilet block" at West Lakes. Even that wasn't really enough.
Defeated at 20 kms and then walked the 7.5 kms home.
All parts of body were screaming at me on the walk.
I put it down to heat, bad hydration the days leading up and a crap carb load.
Considering the 30 kms last week was almost a breeze- this week was a "lessons learnt" run.

22/09 Weekly Round Up 6 weeks to go

After a monumental week up until Tuesday, the latter half of the week left me drained and just plain knackered. This is the crucial 4 weeks before taper and every km counts more than it did before.
Total weekly mileage this week was 49 kms including 2 x 5 km walks. Made up with 9 kms of intervals and a 30 km long run.
Out again tomorrow, all fairing well for 32 kms.
Group at 308

22/09 Focus friendship

Met up with 2 girls from the group today at Helney. They had run 24 kms. I'd walked 5 with Mum. Lunch at Zoots followed by an ice cream. Great day. Great girls.

21/09 Focus- Recovery

Still feeling quite weary from this week, so have just foam rolled and stretched tonight in between, laundry and cleaning activities.
Totally wanted to go to bed at 7 but watching the Freo Dockers pummel the Swans is just too riveting (may it continue to the final siren for a berth in the Grand Final at the G).
Let's see where tomorrow's run takes me. Decided no distance to be set. Will see how we go.

21/09 Focus Back on the Plank

After last nights 9kms- slept dehydrated despite taking on tonnes of fluid. Result- morning headache. Ugh. Quick Plank this morning. 2 mins but will try again for 3 mins this weekend. 

20/09 Focus Intervals

Tried out a new style of interval today by adding in a spring and a second recovery which is 400 m in addition to the 200m
75 mins 9 kms
7.6/ 6.6 /9.0 /6.6
200/200/200/400 (1.0)
400/200/200/400 (2.2)
600/200/200/400 (3.6)
800/200/200/400 (5.2)
600/200/200/400 (6.6)
400/200/200/400 (7.8)
200/200/200/400 (8.8)
200 walk warm down

TO be honest, I'm knackered.
Really want to do a 15 km time trial on Sunday but may break that down to a 5 km time trial tomorrow night and 10 km time trial Sunday morning as I want to go out long on Monday for 32 before Anne gets here.
My legs are weary, my buttocks so tight I can crack walnuts and calf muscles so massive that waring boots would not be possible.
44 days to go.
Purple shoes for this session.

19/09 Focus Kms any which way

No run as still a bit weary and sore from Tuesday and my massage pillaging on Wednesday.
However, 5 kms better than no kms in a power walk down to Henley Jetty and back.
A few photos follow the obligatory Garmin pic of the beautiful day it was here today.

18/09 Focus Back on the Plank

3 minutes- that is all

17/09 Focus Long Run 30 kms

Second 30 kms of the season and a time 15 minutes better than 7 weeks ago at the Hills to Henley.
2/1 Galloway the whole way.
For the first time this training season, I went all the way up to the end of the road at Tennyson which gets me a 13.5 km return trip. Added in a lap of West Lakes which gave me about 5...
So by the time I got back to the Torrens Bridge, I was 18.5 kms in and not bored as it was new territory.
Headed up the Torrens for 5.75 and back, to get back in under 4:30 which was the amount of time I had to complete the session. Felt great at the bridge... Still felt good but legs were weary.
Pushed on and ran a negative split for the second 15 kms
2:17 ish for first 15 kms and then 2:08 for second 15 kms
Even though I feel like I am going slower in the second half... I always seem to be going faster averaging under 8:30/km.

10km splits were slow but 10-20kms was fastest followed by last 10 kms being about 2 mins slower- first 10 the slowest.
Knees were quite sore despite strapping, but I think this is going to be how it if from now on until race day. Lots of foam rolling going on and I am now booked in for massage and physio every week until we go.
Ice bath action at the end... not a lot of room in the corner bath.
Purple trainers for this run. Comfortable. I do find that my heels get a bit roughed up though and get a little calloused in these shoes.

15/09 Weekly Round Up- 7 weeks to go

Despite an horrendous start to this week, I managed 31 quality kms. Not far enough distance wise, but quality wise, has exceeded probably any week this year.
2 very successful interval training sessions on the treadmill (9.2 kms and 10 kms beating some previous PB's).
Then the City to Bay today for 12 kms in my fastest time ever, taking nearly 9 minutes off my best time and smashing pretty much any training or race PB over that distance.
Back on the planks and doing my best to foam roll at least daily.
Been favouring my black trainers for running- need to leave some mileage in them, so will hopefully long run Tuesday(????) in the others.
Group is at 288.

15/09 Focus Plank and Foam Roll - Continuing

Still building up the time, but going ok.
Did the foam roll in 2 separate goes this afternoon. 5 mins and 3 mins.
I really think yesterday's rolls helped today.
Planks- If I can get to 5 minutes by NY I will be stoked.

15/09 Focus: City to Bay

Some days, it just goes right. Really right.
Today was one of those days. In line with running the whole way in my first Half Marathon, running a Half Marathon PB of 2:54 in Clare and Running Paris Marathon, today was a memorable running day for me.
The weather was average for the start of the day. Starting to rain as I got on the tram, raining as I got off the tram, eventually the skies cleared for a beautiful morning.
Took 30 minutes to get over the start line and then I was off.
Decided to see if Galloway would work over this distance to see if I could improve my time, or get anywhere near the elusive 90 minutes I have wanted for a long time.
On a 2/1 Galloway, off I went, running at around 7:00-7:30 min/kms for the runs and thinking I was going at around 8 for the jog (I clearly wasn't- I was going faster).
Got to 3 kms in under 24 mins (23:26)
4 kms in 31.17 (beating last Saturday's time trial)
5 kms was about 38 ( again beating Sunday's time trial)
6 kms was 45.11( absolutely flying)
8 kms was my fastest ever (61:24)- beating Wednesday's 65:20
10 kms once again, fastest for I reckon my career? 76:41 (this was just 20 seconds more than my 9.2 kms on Wednesday)
With the Grand Finale across the line of 1:31:33
With 830m to go from the top of Jetty Road (was pushed down Brighton Road this time), air was getting scarce but the legs still had power, so I just had to pace myself down the home stretch, still pushing the whole way.
Was going to be happy with anything under 1:32 as I knew I could push that far.
Absolutely beside myself with excitement over my time- I know I can crack 90 minutes next year now...And maybe the next goal will be 80 minutes over the next couple of years.
Have pulled up really well too.
Was less dependant on my fuel belt...did not drink much at all (not ideal, but proves that I don't have to totally rely on it).

Race Fuel:
2 gels, half a Zooper Dooper for fuel (English muffin at 5 am for breakfast with a 600mL gatorade (blue).

Carb Load:
Dinner last night was a small serve of Ravioli about 4 pm with a large glass of Vegetable Juice.
Followed by Gnocchi around 6:30 pm.
Had a fresh juice (4 large Beetroot, 2 carrots and 2 apples) as well as a large glass of Orange Juice.

Black runners today- magic shoes.

And I would like to make a special mention to one of my biggest supporters, Rachael Mazurczak, who ran her first City to Bay today in 1:38. So impressed!

Thanks to Mum for meeting me at the park at the end. Practice for the big day in 7 weeks time.

14/09 Focus Foam Roll and Plank

Managed 2 x 5-7 minute foam rolls and 2 more planks. Hoping for. Pre race roll tomorrow morning and maybe a plank in the evening. 

13/09 Focus: Return of the Plank

After a 7 minute foam roll in prep for Sunday (going for 5 foam rolls and 4 planks by Sunday) have turned out a 2 minute plank. Happy with that. The challenge now is to find a few minutes a day every day until race day. Carm On!!!!!!!

13/09 Focus: Intervals, Treadmill

Once again, it was off to the dreadmill for intervals. Was going to try for a Lofty but the weather was looking precarious. Left here about 8 am. Started about 8:30.
Legs were heavy, wanted to quit. Kept on going and got in 10 kms in 82:00 flat. Faster than the Barossa 10 ams in May by over 2 mins.
Beat Wednesday's 9.2 kms by about 45 seconds.
Happy with getting to the end.
Now to rest for Sunday's City to Bay.
Gonna get me some foam rolling in tonight and tomorrow.
Black Shoes

The numbers:
Run 7.6 kms/hr (8min/km)
Jog 6.6 kms/hr (9min/km)

0.2/0.2
0.4/0.2
0.6/0.2
0.8/0.3
1.0/03
1.2/0.3
1.0/0.3
0.8/0.2
0.6/0.2
0.4/0.2
0.2/0.2
0.2 Run @9.5 kms/hr

11/09 Focus: Intervals, Treadmill.

After what I would deem 2 revolting days, I have excelled myself this evening.
Went to the gym- purely to run- on the mill of dread.
Had intervals in mind. 
Let's just say 9.2 kms in 76:10. Fastest 8 kms in 65:20 (3 mins faster than fastest of season). 
5 kms was under 42 mins.
Black shoes

Intervals as follows:

Run 7.6 kms/hr ( 8 min/km)

Jog 6.6 kms/hr (9 min/km)

Run/Jog distances as follows

0.2/0.2 (0.4 total)

0.4/0.2 (1.0 total)

0.6/0.2 (1.8 total)

0.8/0.2 (2.8 total)

1.0/0.2 (4.0 total)

1.0/0.2 (5.2 total)

1.0/0.2 (6.4 total)

0.8/0.2 (7.4 total)

0.6/0.2 (8.2 total)

0.4/0.2 (8.8 total)

0.2/0.2 (9.2 total)

08/09 Weekly Round Up - 8 weeks to go

This week was relatively dismal in mileage as I only managed 36 kms and 27 of that was long run mid week.
I did manage 2 very fast runs on interval time trials. Very happy.
Group is at 273 members.
Hoping next week proves to be more fruitful with miles and speed.
City to Bay next Sunday- woo hoo.
Now noting which trainers I am using on runs as I am a nerd. LOL

08/09 Focus: Fast

Decided not to partake in post Expo drinks and came home to see if I could excel myself in a time trial.
5 kms tonight. Goal was under 40 mins.
Stoked.
Back running on the beach front down towards Henley on this lovely wide boardwalk.
Same as last night, just 1 km more.
Black runners.

07/09 Focus: Fast

Was meant to run around West Lakes but took everything except my shoes!!!!

So came home, got dressed and went out before the sun set. Ran fast and beyond comfort zone most of the way. After a fast 1st km of 7:30, started doing intervals. No particular distance but just picked a spot in the distance to sprint to and then another spot to jog to to catch my breath.

Was hoping for under 30 mins- better luck next time.
Black runners.

04/09 Focus Long Run 27 kms

27 kms of 2:30/1 Galloway.

Up the torrents and then a few kms up the beach. Wore the purple asics to keep the shoes turning over. 

Had nothing left to give at 23 kms but somehow found 4 more

01/09 Weekly Round Up 9 Weeks to Go

Total kms 54 (32 miles). Various ways of getting kms in legs.
25 kms Long Run on the Monday
5 kms time trial on Wednesday
5 kms uphill walking Thursday
7.8 kms Lofty Saturday
11 kms power walk with 3 kms fast run on Sunday.

Group @ 260 members
63 days to go

01/09 Focus: City to Bay Training with Mum 7 miles

Slow 7 miles ( was 11 kms actually as I forgot to turn the Garmin back on after a loo break). Just training with Mum for City to Bay.
Power walked to about 7.5 kms and then 3 kms at Mum's rocket running pace of 8:00 min/km!
I can say that the 2 Lofty's have improved my Cardio no end as I wasn't overly puffed running at that speed- however the hips were a bit stiff :)

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

28/07- WEEKLY ROUND UP 14 WEEKS TO GO!

This weeks mileage: 45 kms/24.5 miles across 3 runs.
Also did 14.5 kms on the bike.
Achieved my 30 kms goal I set way back in January- not in the time I probably had in my head, but finished all the same.
Group is at 211 members.
Off to Turkey Thursday.