21/10 Focus Taper 13 days to go

1 x set of 17 man push ups
1 x set of 10 man push ups
Most I have ever done- second 10 was a bit hard though.
Have to focus on lifting my body up with arms and not my legs ( sounds odd- but you can push your body back up with your legs lol)
60 lift crunches
Physio
Foam rolling Mount Lofty out of my rear.
Spikey Ball of death makes another appearance.

13 days to go

20/10 Focus Mount Lofty- 14 days until Race Day

Deb and I took off at 7 am for our Mt Lofty session. Got a George Costanza park right at the bottom of the falls.
Wasn't as hot as we thought but we got up again without stopping (but quite a bit of huffing and puffing). 6 mins at the top and then back down again. Encountered a bit of traffic but it moved quickly downhill.
Nice scrambled eggs and toast at Deb's house afterwards.
Excellent session
Purple shoes

17/10 Focus Long Run Recovery

Slept log like. Massage tonight. 16 push ups. Early to bed again tonight. 

Steak for dinner with steamed broccoli, asparagus, beans and roasted Roma tomatoes. 

Mashed potato for lunch with some mac and cheese. 

16/10 Focus last long run- 35 kms

Last long run of this training season. Went to bed with a new BOM forecast of bloody 30 degrees, so got up at 5:30 am and was out door by 06:10.
Was windy and by the time I was on the beach it was about a 45 km/hr northerly headwind that stayed with me for 17.5 kms.
The tail wind on the return was somewhat marred by heat and flies everywhere.
There was a few km walk from Sepaphore to Tennyson. It got to a point that it was just easier to run.
Managed to blow a hole in the inner thigh of my pants, so they are now in the bin.
12 mins faster than last time and would have been a bit faster with all running and not stoppting to stretch and refill bottles, but the clock on race day stops for no one.
Taper time now.

Purple shoes

16/10 Focus Melb Half Mara- Photo

Forgot to post this on Sunday. This is me post race in the MCG.

15/10 Focus Carb Load Day 2 19 days to go

With the weather forecast taking a massive turn for the hot end of the mercury, I hope I go ok tomorrow.

Breakfast:
750ML juice (4 beets, 1 apple, 2 carrots, cinnamon)
1 x English Muffin with nuttlex and vegemite

Lunch:
2 x Vegemite and Cheese sandwiches
1 x Powerade blue

1 x coffee

Dinner:
Gnocchi with tomato and bacon sauce
1 x Powerade 375 mL fizzy

1 x Musashi iced chocolate

14/10- Focus Back on the Carb Load

Been back on the Carb Load since last night after returning from Melbourne

Sunday Night
Gnocchi with a new sauce- tomato and bacon for something different.
Musashi Choc Milk
1 x Vegemite and Cheese Sandwich.

Monday
1 punnet of Strawbs blended
1 x English Muffin with butter and Vegemite

2 x coffees

2 x Vegemite and Cheese Sandwiches
1 x 600mL powerade

Gnocchi with the Tomato and Bacon Sauce
500 mL juice (beetroot x 5 small, 2 carrots, 1 large Granny Smith and cinnamon)

350mL almond milk (no use for the load)
1 x Musashi Choc Milk ( for protein repair and then carb load)

14/10 Focus- Just Push Ups as it's Physio Day

Small post for small bit of work.
16 Man Pushups. Which is no increase on my last lot but the same as my last session over a week ago.
Will be happy if I can get to 30 by NYC.
Physio today as it is every Monday. Dry needling just to keep niggles at bay and so I can try to keep myself from falling apart.
Small hammy strain from yesterday.
Hopefully all good on Wed for last long run.

13/10 Weekly Round Up 3 Weeks to go

Not a big week of miles but a big week of PB's and meeting fabulous people.
Melbourne Half Marathon PB
3 training sessions during the week with
a Sub 30 4 kms
11 kms of intervals on a pyramid
6 kms of track intervals on treadmill

Then a run with the mighty Rob de Castella on Friday with Maria Smith from the facebook group.

Group at 376 members.
One more long run on Wed and then in to taper.

13/10 Focus Melbourne Half Marathon and PB! 21 days to go.

After a terrible sleep, I was determined not to be beaten by mind, lungs or legs today. Weather report was not amazing but the rain held off until about 18.5 kms and then provided enough moisture to wet the lungs a bit and give me the air I needed to keep going fast. At the start, I moved up to the front amongst the 2 hour finishers and kept left to get over the line early. I just decided to keep up with everyone (excluding Kenyans and Ethiopians). Had a Gu Peanut Butter Gel on the start line and then took gels every 3.5 kms after the 4 km mark. Drank at the drink stations. Ran the whole damn way. No Galloway- just a gallop. The Barack Bridge is just a bitch at 19.5 kms. Uphill and may as well be a mountain at that point but I didn't stop and kept the 7:35 pace up. The run in to the MCG was fabulous but I was spent and totally out of air. However a PB and course record for me was the motivation to leg it and breathe later. Time of 2:47:34. 19 mins faster than last year, 17 mins faster than 2011 and 7 Mins off my Half Marathon PB done in Clare in April 2012 when I was marathon fit for Paris.

A 2 day massive carb load with juice, Gatorade, scones, noodles, pancakes, gnocchi served me well. 

Had drunk beetroot juice morning and night since Tuesday night. Cherry juice in the mix as well. 

An amazing day all around in the black runners.

11/10 Focus Melbourne Half Marathon 23 days to go!!

Off to Melbourne today for the annual pilgrimage to the Half Marathon.
Third time.
Hoping for a Half PB under 2:54. Secretly Hoping that a bit of magic might give me 2:45 but with training run times being over 3 hours, I'm really not sure.
Thunderstorms expected- weather forecast is not PB material.
Will post later regarding tonight's exciting meet and greet with my hero, Australia's Greatest Ever Marathon Runner.

10/10 Focus Intervals 24 days to go

Long run thwarted by rain after driving 15 kms to Largs to try out a new path.
Ended up on the mill of dread with 6 kms of intervals.
400/800 @ 6.6/8.0 kms/hr
48:20 approx.
Happy with that.
Hip ok.

08/10 Focus Intervals: Hip Flexor/Groin Test #2 26 days to go :)

Boo Yah.
11 kms of intervals on the treadmill- 92 mins.
6.6/7.6 kms hour
300/200
300/400
300/600
300/800
300/1000
300/1200
300/1000
300/800
300/600
300/400
300/200
then 200 m at 10 kms/ hour.
Needed a loo break at 9 kms. It just couldn't wait.
Came back to finish the last 2 kms.
Muscle pull on top of hip which is easier to stretch out and is linked to glutes and ITB.

07/10 Focus Bit of Strength Training

15 man push-ups (2 more than yesterday)

20 ab lifts. 

07/10 Dashers Backpack

So when we are sightseeing!

07/10 Focus Race Day Shirt Work in Progress

With Dashers transfers so I can be easily spotted by other group members on race day.

07/10 Focus test injuries

Accidentally on purpose Sub 30- 4 kms. Testing the hip flexor/ groin and knee. Knee strapped with K tape. Hip and groin no niggle. However top of hip needs a stretch. 

Purple shoes 

06/10 Weekly Round Up 4 weeks to go

A mere 28 days to go until raceday.
A terrible week with no mileage but 2 cross trainings.
Resting a hip flexor/groin issue.
Group has gone secret at 375 members

06/10 Focus Cross Train and Rest Possible Injury

Today I decided the planned 37 km long run was not going to eventuate. Woken up by hammering twice during the night, losing an hour... the list of excuses goes on.
Went to gym instead. I rowed for 3 kms which was 1 km longer than Thursday and did that in 16:16.
Did 13 Man pushups.
Did 4 x 15 x23 kgs on the ab machine.
Did 5 x 10 x 27 kgs on the lat pull down
Did 1 x 10 x 36 kgs on lat pull down
Did 3 x 10 x 13.75 kgs on the double rope pulley thing.
Out tomorrow- distance unknown.

03/10 Focus on Weights

Have had a raging headache all day and when I went to run on the treadmill, my brain felt like it was rattling in my head. So 2 km row, 3 x 15 x 23 kg compound row, 3 x 15 lat pull down, 1 x 10 and 2 x 15 x 23 kg ab cruncher, 12 pushups.

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.