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

LINK TO GO FUNDRAISE FOR INDIGENOUS MARATHON PROJECT

http://footprints.gofundraise.com.au/page/bbnymarathon

LINK TO GO FUNDRAISE PAGE FOR PANCREATIC CANCER RESEARCH

Avner Nahmani Pancreatic Cancer Foundation

http://personalchallenge.gofundraise.com.au/page/BRIONYNYGUMNUT

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. 

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.