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.

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.