CJ

Another day, another run

2011-01-27T15:54:00.002+11:00

The morning came around far too quickly after a hot unsettled night. Trouble was I had to do a 10km fartlek run this morning. So fortified with a strong black coffee I headed off at 5.30am into the dark (its starting to get lighter later these days). I hate the first couple of kms - it takes me a while to get into my stride and before that happens it just feels like hard work.

Initially it felt cool and refreshing to be outside but it was only cool compared to the hot house I had just left. It very quickly began to feel hot and humid. hard to believe its Canberra and not the tropics. There was a mad dash home part way through the run thanks to tummy problems but otherwise no problems. Another run done and dusted. No run tomorrow and a 26km run on Saturday.

Session: fartlek run
Distance: 10km
Duration: 58.10min
AHR: 140; MHR: 158

Hot

2011-01-26T14:47:00.003+11:00

I ran 10km yesterday afternoon around Lake Ginninderra. It was hot and I was slow. I was also having tummy problems for the first half of the run so not fun although the second half of the run did improve. I think Mr B passed me on his bike but I can't be sure. Also saw Carolynne out running as well.

There was a toilet stop part way round the lake. I tentatively opened the toilet door hoping there wasn't a big hairy spider sitting on the other side. There is one particular toilet block by the lake which is like a huntsman hideaway, there are so many of them on the wall, on the ceiling, under the washbasin....... But there was no eight legged hairy arachnid hiding on the other side of the door. Though I didn't want to look too closely at the walls - they blend in with the colour scheme and there was one hiding in the corner.

There were quite a few people out running so I wasn't the only silly one. It was one run I was very happy to finish. Then I went for a 4km walk with Mr CJ.

Session: easy run
Distance: 10km
Duration: 55.46min
Pace: 5.34min/km
Cals: 395
AHR: 150: MHR: 169

This morning I backed up with a 12km run from home down to the lake and back home again. I wasn't going to be caught doing another run in the heat of the day. It was muggy and overcast when I left home but the cloud had burned off by the time I headed for home and was starting to warm up rapidly.

Note to self: remember to charge Garmin. It died at the turnaround point so I have no idea how long the run took, as I didn't take notice of the time when I left home. It was actually nice running without timing the run, for a change.

Distance: 12km

Speedy Geese Monday night session

2011-01-25T08:06:00.003+11:00

Well I did it! I showed up at the speedy geese session at Parliament House last night. It has been a couple of years since I've been there so it was a bit daunting returning because there are so many new people there that I don't know.

And it was a lot of fun! Ok I probably didn't over-exert myself on the hill sprints but there was a very good reason for that - my dodgy hammy really doesn't cope with too many hill sprints at any speed. Still it brought back a lot of memories of running around the tracks, running up those grassy hills and catching up with familiar faces. So yes, I will be back for more!

Session: warm up, hill runs, attrition hill sprints (I was mostly a spectator) & cool down
Distance: 8.6km
Duration: 58.36min
Cals: 336
AHR: 133; MHR: 167

Character building

2011-01-24T07:50:00.003+11:00

Saturday was my long run so it was an early start so I could get it over with as I had a busy day ahead. I decided to run over one of my favourite routes which takes me behind Hawker and Cook, through the Aranda bushland and into Black Mt nature park. Its a beautiful run but I had forgotten how hilly it is! Runner's amnesia - a bit like mothers after giving birth! Well I soon discovered how out of condition I am for hill running. What is it they say? What doesn't kill you makes you stronger? Well in that case I will be superwoman by the time the marathon comes around! Or dead!

Anyway I'm glad to do the run early because it warmed up very quickly and I was searching for shade as I ran...er...jogged...er...shuffled along and up as the case may be. I distracted myself by taking in the scenery and the flocks of magpies, parrots, cockatoos and galahs, and saying hi to the occasional walker. Never saw another runner though.

Session: long run
Distance: 24km
Time: 2hr 25.35min
Pace: slow

The best part by far was the coffee I had when I caught up with Strewth, Ewen, Andy and Liz afterwards at the War Memorial. Makes all the pain, the huffing and puffing, the sweatiness and all the thoughts of "why am I doing this" just disappear.

Sunday run
Not as early as Saturday's run after all a girls gotta sleep in once in a while, but it was still done before the day got too hot. Nothing to report - very uneventful. I thought of my brekkie the entire way as I was hungry!

Session: easy run
Distance: 8km
Time: 44.59min
Pace: does it matter

Hellooooo!

2011-01-21T07:53:00.002+11:00

Well its been a while but I'm back....again. Please no laying bets on how long this creative phase will last! I will take it blog post by blog post, so it might last one day, one week, one month, or god forbid, one year. But notice - I always come back! I drop in occasionally to say hi.

Anyway, its day 5 of marathon training. If you'd ask me yesterday how I felt I would've said shattered - I felt like I'd been hit by a Mack truck. Hmmm, not good, considering it was only day 4. That's how much out of condition I am with running, despite the fact that I ran the Hobart half marathon not that long ago. I'm indebted to Mick for getting me across the finish line!

I'm training for my 9th Canberra marathon. The original goal was to run 10 Canberra marathons with Strewth and gain Griffin status. The reason for this was because there weren't enough women on the list. But of course with all the kerfuffle that happened last year I'm not sure that the Griffin list even exists anymore. But I will do the 10 Canberra marathons because that was our goal. of course, Strewth, being the speedy goose that she is, does her 10th this year and I'll be cheering her on!!!

This morning the program said 10km with 10 x 1min hill repeats so that is what I did - well I ran 9.65km but that's close enough. I'm still figuring out my new whiz bang Garmin 310XT and I had made a custom workout for the hill repeats but then couldn't figure out how far I had run in total until I had finished the session. Confused? Well, trust me, I couldn't. Another issue I am having with the Garmin is the calculation of calories burnt. Ok it may not seem such an issue for many but I like to know whether I can consume that Magnum classic icecream guilt-free or not! It seems to be calculating a very low figure compared to my old Garmin 301 and the Polar HRM.

Today's session: 10km inc 10 x 1min hill repeats
Actual distance: 9.65km
Time: 56.53min
Pace: 5.53min/km
Cals: 372
AHR: 141; MHR: 165

Not pretty but its done and dusted. Actually I did do 11 hill repeats because I hit the wrong button (the Stop button rather than the Lap/Reset button) when it came to jogging back down the hill after a repeat. Just some of the issues I have to work through as I become acquainted with my new Garmin.

JFDI

2010-08-26T20:24:00.002+10:00

One thing I have learnt from Michelle Bridges, my on-line personal trainer extraodinaire, is the mantra JFDI. In other words, suck it up and just do it even if its the last thing you feel like doing. Which is what I had to tell myself at 5am this morning, after a bad night's sleep and the fact that I had been awake since 3am. It was only a short easy run of 6km this morning but I so wanted to stay in bed and not have to go outdoors in the arctic weather but......yep, that's right, I JFDI!

Time: 5.30am
Weather: wet, possibly sleeting, windy, cold
Distance: 6km
Duration of run: 35.59min
Pace: 5.58min/km
Cals: 347

This was my first run post half-marathon. I had run on the treadmill on Tuesday but this was the first time this week I had ventured out into the inhospitable conditions. No-one could question my dedication (or probably more appropriately, madness) to running this morning. Surpisingly I didn't see anyone else braving the weather. I wonder why?! My lips turned blue, my face was numb, I lost the feeling in my feet but I did that run!

Later I met Strewth and Mr B for brekkie at Cream for the most delicious GF fruit toast and fruit salad. Its something I look forward to once a fortnight! That, and the company!

One more thing: bring on Summer! Now!

Ethel, git your clothes back on........

2010-08-22T21:00:00.005+10:00

Event: Vets half marathon
Time: 8.30am
Distance: 21.1km
Duration: 1hr 40.05min
Pace: 4.43min/km
Cals: 1,145

Woke to a clear, still morning but oh boy, it was chilly. Correction: it was bloody freezing. The fog came in briefly but disappeared just as quickly. I headed down to Stage 88 about 8am, allowing some time for the necessary toilet stop and cursory run around the paths, loosely called a warm up, except I didn't warm up. Then the layers had to come off - the tracky pants, the long sleeved top, the fleecy jacket, the looser, lighter jacket. This left me in running shorts and singlet (cue flashback to a song from the 70's - The Streak, when streaking was all the rage).

For the first 5km of the run I could not feel my fingers or toes, and my eyes were streaming from the cold. The things we do. I settled into a steady pace, which averaged between 4.45 - 4.55min/km, and took in my surroundings, enjoying the view. Occasionally I would pass other runners and they, in turn, would pass me. Spoke briefly to Charlie who passed me and then I passed a little later. Jen took off after a couple of kms never to be seen again by me for the duration of the run, only to find out afterwards that she wasn't that far ahead of me at the finish.

Feeling gradually returned to my extremities as I warmed up. I was enjoying the run. All was good. I ran the second half of the event slightly faster, about 1min 37sec faster in total, so a negative split of sorts. I also felt strong and comfortable the entire way, without verging into the uncomfortable zone. So all in all, very happy with the run. Okay, maybe I could've gone slightly faster and got under the magical 100mins but there's always a next time...isn't there?!

And to top off a great run, I came first in my age group! Definitely nothing wrong in having macarons the day before!

Speedy Geoff & Jen Runs: thanks for the welcome back!
Ewen: I'm at a loose end now that Masterchef has finished! Can't you tell!

L to R: medal winners: Ruth, Margaret, CJ, Jen. Can you tell that we're cold!

Resurrection

2010-08-21T15:15:00.005+10:00

I'm back.....

After a prolonged break from Blogger I have decided its time to resurrect the blog. Time will tell if I am successful or not!

So what am I doing, or not doing?

I'm currently on holidays but return to work next week *groan*. Last week I was in Noosa where there were blue skies and sunshine and I was getting about in shorts and t-shirts.

This week I am bundled up in layers of woollies and still freezing. Last week I was able to indulge in the best cappuccino on a daily basis. This week I am back to drinking long blacks because a good cappuccino is hard to find. Last week I was eating flourless chocolate cake, gelato, choc coated macadamias, and cheesecake. This week I'm supposed to be eating healthy meals and more fruit and veg, but um...have on occasion succumbed to chocolate...and my latest craving: macarons! I even made a special early morning expedition to the Farmers Markets this morning to buy macarons. Oh so very moreish.

Tomorrow I am running in the Vets half marathon so the macarons mentioned above are part of my carbo-loading diet! I'm treating it as a training run given that I am still suffering DOMS from weight training on Wednesday and Thursday! This year its all about just enjoying the running. Last year I was injured for most of it and couldn't run and then had a hip arthroscopy later in the year. So this year, no PBs and no goal times in mind other than enjoy the run. I'm also doing the Melbourne half marathon on 10/10/10.

Until tomorrow..........

Its a long way to the top..........

2010-02-19T21:56:00.002+11:00

Event: North Curtin xcountry summer series
Distance: 5km
Time: 24.32min
Place: 69
Pace: 5min/km
Splits -
1: 5.02
2: 5.33
3: 5.00
4: 4.36
5: 4.49
Calories: 276

Tuesday just gone was my third xcountry event - at Nth Curtin oval. It was a pleasantly warm afternoon, soft underfoot as a result of the rain we had over the weekend. I should've been feeling good and starting to get into my groove for running, having returned to running several weeks prior. But, my mojo was off, disappeared, gone AWOL or MIA, or something. It was anywhere but where I needed it Tuesday afternoon. In fact I was beginning to think that maybe I didn't need to go running anymore, that maybe I should focus on something else like swimming or cycling instead. In short, I was so not in a running mood and it was like a little black cloud hovering over me. I reluctantly warmed up and fortunately came across Strewth and Heidi returning from their warm up so I joined them for the jog back to the start, buoyed by the company.

I started very slowly in the run and soon realised that we were heading up the hill. I haven't done hills since SFT last year. I plodded along and surprisingly passed other runners. Don't look up became my mantra. Once I reached the turn around it was an easy run back to the start. After all, what goes up must come down.

I think I will have to start joining others for my longer run on the weekend soon. Running on my own all the time is lonely and I'm missing my running buddies. Its doing my head in.

On Thursday Mr CJ and I went to see AC/DC in concert at ANZ stadium, in Sydney. This was my surprise Xmas present to Mr CJ who is an AC/DC fan. I'm not a fan but I do love my music loud, heavy and with a good beat and this concert certainly ticked all the right boxes. The bonus, in my opinion, was Wolfmother as support act. I loved New Moon Rising, Woman and the Joker and the Thief. And then the main act started - opening with Runaway Train - wow! Other popular songs included TNT, Dirty Deeds, Shook me all night long, and Hells Bells. Angus on guitar was amazing. The night finished with fireworks. And the number of people packed into the stadium was incredible - I have never been to a concert that size before - and 90% were wearing AC/DC t-shirts (I was in the other 10%)! But sadly there was no Its a Long Way to the Top - apparently they don't play it anymore.

déjà vu

2010-02-10T16:43:00.000+11:00

I'm glad this is the last run at the boathouse in the summer series because the traffic was awful yesterday afternoon trying to get to there. It was the second run in the summer series and while the start was same spot, the run was meant to go in the opposite direction to last week. However, this didn't happen and the route was the same as last week - past the hospice (it was good to see Milton sitting out watching the runners). I bumped into someone I met doing my Cert 3 at CIT last year - that was a nice surprise. She spent the last 6 months of last year overseas, based in Italy, but doing lots of travelling to other countries, half her luck. I was better prepared for the start this time and set off at a slightly quicker pace than last week surprising Strewth when I passed her - she hadn't heard me coming up behind her! I just love surprises! The run wasn't any easier but I managed to finish in just under 25mins so I'm happy with that.

Distance: 5km
Time: 24.53min
Pace: 4.58min/km
Cals: 287
Splits -
1 - 5.10
2 - 4.52
3 - 4.51
4 - 4.59
5 - 4.57

So far this week........

2010-02-04T12:11:00.001+11:00

Tuesday - Boathouse West run

Session: Xcountry Summer Series
Distance: 5km
Time: 25.22min
Place: 103
Pace: 5.05min/km
Splits -
1 - 5.27
2 - 5.17
3 - 5.02
4 - 4.45
5 - 4.55

It was a breezy afternoon and cooler than I had anticipated. Mind you once I started running I warmed up rapidly! I arrived a little earlier planning on going for a warm up jog before the run but somehow it never happened - there were people to meet (all these new speedygeese) and others to catch up with. I was feeling ok after Sunday's 3km run so this was a step up in distance. We started and it felt like everyone took off and I was left standing still! Strewth took off like a bat out of hell and it wasn't long before I lost sight of her. The first 1.5km was awful - I huffed and puffed and felt so unfit. But gradually, oh so gradually, I started finding my stride and at the 1.7km mark I was starting to think that this wasn't so bad. Slowly I was overtaking people and then I caught a glimpse of Strewth ahead. Well this was just too tempting - I had to try and catch her! Which explains the increase in pace for the 4th km! She said she heard me coming and its no wonder, I sounded like a steam train - an old puffing billy! I was happy with the run. My legs are strong but I lack endurance and speed but these will come with time (I hope!).

Wednesday - turning the legs over

Session: stationary bike
Time: 45mins

I hummed and haa'd and drank my coffee, trying to work out whether I could move the cycling to another day. I considered the weekend but realised that if I added any more exercise to Saturday or Sunday I wouldn't get anything else done - and what's the point of a weekend if you can't relax at some point! So I did it - got on my bike and pedalled, listening to my ipod. It probably did my legs good, turning them over after Tuesday's run. Later today I see the physio - hmmm, wonder what he'll say about yesterday's run?! (He was happy with my progress. My lower back is playing up and was quite sore which he thinks might be to an irritated disk which has resulted in the muscles tightening in that area. I have been given some stretches which I know off by heart as this is not a new occurrence for me! In fact he remarked that he has seen my back in a lot worse shape! I'm also to do a 3km run on Friday (rather than a 5km run) and if I pull up ok after that then can do a 5km run on Sunday. Talk about baby steps…)

Wednesday night - swimming.

Good swim. Surprising given that earlier that evening I had almost convinced myself that I was way too tired to go and should put iff to another day. At the last minute I made the decision to go and I'm really pleased that I did because I felt so much better for it and the bonus is that I had a really good sleep that night which resulted in me……

Sleeping In!
Which normally is not a problem, but I had a session with the trainer this morning at 6am. So it was a mad dash around the house doing last minute things like getting dressed, gulping down coffee and an interesting looking protein shake which I call the Jungle Juice because it is green; cleaning teeth, etc, dashing out the door to the car, and getting to the gym. I didn't need a warm up - I had already warmed up! The Raiders junior and senior teams were doing yoga in a room adjacent to where we were training - it was interesting to watch some of them getting into some of the more bendy poses and it took my mind off the pain I was going through! Finally got to do deadlifts today - the first since since the op, so more progress - yay! Did more cursed pushups - I hate them with a passion, as well as triceps dips. Had the shaky arms by the time I got to the shower - trying to wash hair with arms that won't cooperate is a challenge! Had brekkie with Strewth - double bacon and eggs on gluten free toast - yum! Not exactly healthy but ok to have once in a while.

Campbell Park - a highlight in a blah weekend

2010-01-31T20:50:00.002+11:00

Event: Frylink 3km, Campbell Park
Star group: 18
Finish: 7th
Time: 16.52min
Pace: 5.37min/km
Cals: 164

Even though it wasn't an exceptionally early start for today's vets run at Campbell Park, I still had to set the alarm. Why? Because for the last nine months I've been able to sleep in on Sundays and normally I don't get out of bed before 9am! Lucky these events only occur once a month ;-)

I was running in the short course event, the Frylink, which was a 3km event over undulating and uneven ground. This has been very different to the surfaces I've been running on for the last three weeks. I was put in group 18.

It was a good run - I felt comfortable and seemed to be running okay. Even the small hills didn't bother me. I was grateful I was running the shorter event though because it was quite warm out there. It was great to see so many familiar faces and to be able to catch up with a few of them afterwards over fruit and coffee, including my favorite running companion ;-). Everyone seemed to be running really well (having just checked the results on-line) so I have lots of work to do. I was running quicker than 6min/kms Ewen, which goes to show what happens when you run with a group of people. And Strewth would have beaten me if we'd been in the same event!

Unfortunately I couldn't make it to Carlo's for coffee - believe me, I would've loved to. Next time......

And yes, Lleyton Hewitt did have the same op, done by the same doctor. He also had the same op on his other hip in 2008. Me, I'm planning on avoiding having to go through the procedure again.

A certain physio doesn't know this but...........my next run will be the 5km cross country event Tuesday afternoon.

Otherwise, the weekend was blah - I had literally run out of ooomph. Yesterday I swam in the morning - I felt fine. The session consisted of 12 x 50m (20s RI) plus 400m kickboard.

In the afternoon, I went to the gym and I had to force myself to do each exercise and not wimp out. My motto is "just do it" - I know, I know, a certain sporting company uses it but it really is an effective little saying. Don't over-think or over-analyse, stop dreaming up excuses - just do it. Anyway I finished the session and did my cardio but it was hard work. I went to bed early last night because I was so tired. This afternoon was almost a repeat, not that I went to the gym but I was so tired and drained. I'm really hoping this feeling will go away and I'll wake tomorrow feeling refreshed.

Stairway to …………..heaven?

2010-01-29T16:16:00.001+11:00

Thursday
Memo to self: maybe using the stairs after a punishing gym workout, devised by my trainer, is not a good idea. It was a struggle getting up four flights of stairs lugging the backpack and shoulder bag and it was with great relief when I reached the door to our floor.

This was after my weekly session with the PT and she never ceases to amaze me with the creative ways she conjures up for a hard workout. This morning it was medicine balls and kettle bells to start with, and those cursed push ups. Then on to regular weight machines before finishing with decline crunches. I was sweating, I was hot and I was hurting but in a good way.

Wednesday I went swimming. It was a busier night than usual and so there were a few people in the lane I chose. The session was 12 x 50m (20sec RI) followed by 400m kickboard. Occassionally I was stuck behind someone doing back or breastroke but generally it was fairly orderly. As I had a 20sec rest interval at each end of the pool, it allowed the breast/backstroker to get a little way ahead and then I made it a goal to try to catch them. It helps to pass the time.

Friday
I so wanted to sleep in this morning, it was hard work getting up so early. I lay there and lay there but finally I couldn't stand the internal warfare going on in my head so I got up, mentally waving the white flag. I ran 3km in the slightly foggy conditions (weird) and it wasn't that bad and it didn't seem to go on forever, as I had imagined it would. It was at tortoise pace but I'm comfortable with that. It was quite warm too, which seemed weird combined with the fog.

Distance: 3km
Time: 18.31min
Pace: 6.09min/km
Calories: 166

So I'm all set for Sunday and the short course run at Campbell Park - at least now I know I can make the distance!

Vrooom!

2010-01-27T15:11:00.000+11:00

That was the sound of the weekend and the public holiday passing, no reference to my current running abilities! Where did the weekend go?

Still I managed to fit in cycling (on the trainer), swimming, a gym session and crosstrainer intervals and meet Ewen and Strewth for coffee, and meet up with Jen, mango and mini-mango down from Sydney and support mini-mango in the Enticer tri. That's probably some indication why the weekend seemed to flash by. It was good to catch up with Ewen and Strewth for coffee (no arm wrestling involved). I love catching up with friends for coffee, it would have to be one of my favourite activities! Saturday was a hot afternoon to be doing any sort of physical activity, let alone a triathlon but mini mango acquitted herself very well in the heat. She has an amazing finishing sprint to the finish - she has a great running style. Also saw TA and Gnome, also down from Sydney, as TA was competing the next morning in the sprint tri. Its not often I go to watch a tri these days but when I do I have to admit a little part of me wants to be a part of it again. Fortunately most of the time that feeling disappears once I leave the tri!

I was one of the few that worked Monday and I must admit when I woke at 5am on Monday morning, the thought went through my mind (barely functioning as it was), why hadn't I taken the day off? Then once the caffeine hit had 'hit' so to speak, I was up, dressed and out the door for my run. This week I am concentrating on running for distance rather than time so by the time next Sunday rolls around I will have run 3km. Since when did 1km get so long?! I kept checking my watch, thinking that maybe I had programmed the wrong time in but no, I was on track to run 1km.

Monday's run session: 3 x 1km (1min RI)
Time: 26.30min (doesn't include cool down)
Total distance: 3.78km
Splits -
1: 6.20min/km
2: 5.55min/km
3: 6.12min/km
Calories: 199

Hmmm, I could hardly be mistaken for a speedy goose at the moment, more like a grounded pelican!

It was lovely to be able to sleep in yesterday (Tuesday). I was not one of those queuing up down at Commonwealth Park or wherever for the Australia Day breakfast. On a normal Tuesday I would be at the gym at 6am for a weights session so to be able to lie around and have a leisurely breakfast suited me just fine. Shame I can't do that every day. However I did go to the gym in the afternoon and thoroughly caned my legs with barbell squats and lunges and one legged leg press which was all well and good until it came to doing the cardio session on the xtrainer. By then my legs were dead and it was the hardest, slowest session I'd done in a long time.

No surprises with the Triple J Hottest 100 - news had already leaked the week before that Mumford & Sons were number 1 with Little Lion Man. The top 10 was a good selection, my favourite would have to be number 10 - Florence & The Machine with Dog Days Are Over. Time to download some new songs.

This morning it was back to a 5am start. Having the day off yesterday is messing with my mind - I keep thinking that today is Monday and that yesterday was Sunday. Mondayitis twice in one week - how strange! My run today was 2 x 1.5km and again it seemed like 1.5km went on forever - 3km is going to feel like a marathon at this rate! It was a lovely cool morning, great for running. I could definitely feel the after-effects of the squats etc from yesterday - ouch! So far I've not developed any strange aches or pains with my return to running; so far, so good, fingers crossed, touch wood and all that.

Run session: 2 x 1.5km (1min RI)
Time: 29.02min
Distance: 3.94km
Calories: 207
Splits -
1: 6.06min/km
2: 6min/km

John Cleese at the gym?

2010-01-22T13:58:00.000+11:00

I swear John Cleese was on the rower machine at the gym yesterday afternoon. I did a double take as I was doing my interval session on the xtrainer. Ok, so maybe it was the salty sweat running in my eyes making everything blurry but to my mind he definitely looked like John Cleese. I half expected him to do the silly walk once he'd finished but sadly he merely got up and walked away normally. Oh well it was fun to imagine having John Cleese working out on the rower, just across from me!

It was day five of running this morning, down at the local oval and it was so pleasant at the early hour of 5.30am. Again I was on my own, with only one other woman out walking her dog. Today I ran 4 x 4min with 1 min walk in between. It went well so pretty chuffed about that.

Session
Time: 29.57min
Total distance: 3.91km
Actual run distance: 2.62km

On the radio this morning the announcers were talking about the weather forecast for the next few days (ie hot) and asking listeners for their experiences of scorching hot days they'd experienced in the past. It got me thinking about a couple of ones I've experienced over the years. My first memory of really really hot weather was when we moved from SA to WA and we were travelling across the Nullabor in summer - along a dirt road as there was no bitumen highway as there is now. This was in the late sixties, when I was 7, my brother was 5 and my sister was 6 months old. The temperature each day was in the 50's. The car had no air conditioning, and we had to stop at each place to top up the water for the hessian bag at the front of the car. At some stage the car overheated. It was horrible - everything shimmered in the scorching heat. There were bed bugs and rats at one place we stayed and at another place, Nundroo I think, mum was bailed up by a sow and her piglets at the outside toilet.

Another time was when I moved (temporarily) to Kalgoorlie in the late 70's. It was summer and I had never experienced such intense heat - if I dared go outside I thought I was going to melt. It was sooooo hot and the heat reflected off the pavements and roads. The place I was staying had no air conditioning and a tin roof and I spent most of that summer sitting about 2 inches from a fan draped in wet towels. It was not a pleasant experience and I have never had the urge to revisit the place. I could definitely understand the attraction of the pub (and Kalgoorlie has no shortage of them) - they were the coolest places in town.

And finally, it wasn't as hot as the days mentioned above, but combine hot, weather, with hills (particularly a relentless uphill start that seems to go on and on forever), mostly no shade and the sun beating down mercilessly, and running, having already completed 20 odd-km - this memory has been forever burned into my subconscious. That, and the bliss of collapsing into the water at Vanities. Twofruits and softshoeshuffle would know what I am referring to!

The heat is on

2010-01-21T16:24:00.000+11:00

Its 34.3 degrees outside according to the weather people but I'm sitting at work freezing - its positively arctic in here. I have to go outside to thaw out.

I went swimming last night and surprised myself at how well I swam - those muscles I'm gaining in the gym have finally decided to be useful. I'm following a 12 week swim program so I have gone back to basics and week one involves swimming 10 x 50m with 20sec rest intervals. To be honest I actually enjoyed my swim and it didn't feel like hard work, as it usually does. I repeat this same session again on the weekend.

This morning I met my trainer for my weekly gym session and to discover what creative ways she has to make me hurt (in a good way). The end result is always 'dead' arms and wobbly legs and an adrenaline high - it’s a love/hate relationship. Today began with barbell squats followed by incline chest press supersetted with cable barbell curls and triceps pushdowns. Then I did lunge stepups with weight followed by medicine ball bounce downs (lots of them). Why do I always get a runny nose when doing these? For good measure she then had me doing barbell chest presses supersetted with barbell curls (wide and close grip - these are soooo hard) and dips - I hate these with a passion. Next it was closegrip lat pulldowns followed by side raises (up and down then in and out) and shoulder raises, with weight plates. Omigod, these were so hard and my arms got heavier and heavier until I literally couldn't raise them anymore - but I couldn't wimp out completely as she then had me doing the exercise without weights. Finally, I completed 4 sets of decline sit ups followed by 4 sets of leg raises. And finally I wobbled off to the changerooms to encounter the bathroom scrum but fortunately it was the tail end of the rush. I really didn't have the strength to hip and shoulder my way to the basins and mirrors this morning.

After work this afternoon I'll be back at the gym for a 20 minute interval session on the xtrainer. Its really busy at this time of day - everyone wants to use the gym. Fortunately most seem to head for the dreadmills or weights. I'm glad that I'm a morning person - and before anyone makes a smart comment (and you know I'm talking about you!) I'm not referring to conversation but to getting up and exercising!!!! There is a big difference.

Little by little…..

2010-01-20T15:29:00.001+11:00

Day 4 of my return to running and it was uneventful, for which I should be grateful because it means everything is holding together as it should! This morning the session involved 8 x 1.30min running and 30s walking, again around the oval. It was cool although not as cold as yesterday, and I'm sure in another day or so I will be wishing for these cooler temperatures again. There was not a soul out and about except for one other woman walking her dog. I guess everyone else was still home, tucked up in bed as any sane person would be at 5.30am. But I would've thought there would be a least a few other people out walking their dogs or running, new year's resolutions and all that. Anyway, the distance is slowly increasing and hopefully by January 31 I can run 3km non-stop, so Ewen, you don't have to worry about me beating you just yet! I've also renewed my xcountry membership and plan on doing the Summer Series as the distances are doable - most are 5km events.

Today's session: 8 x 1.30min run; 30s walk
Time: 30.19min
Total distance: 3.89km (run total - 2.54km)

Now that I have gone back to catching buses on a daily basis I have a gripe and its about 'seat hoggers'. These are the people who put their bags next to them on the seat obviously to deter people from sitting next to them. And by bags, in some cases this can mean just a shoulder bag but can include several other bags. Even when the bus is full they remain oblivious that there are people who would appreciate being able to sit down. And its surprising the number of people who won't ask if they can sit down but continue standing rather than make a fuss. Yesterday afternoon there was a 'seat hogger' sitting in front of me with all her bags piled next to her, playing with her ipod oblivious to the number of people getting on the bus. And when someone finally had the gumption to ask if she could sit down, the 'seat hogger' had a silent tantrum - it was hilarious. She grabbed her bags and dumped them with great flourish on her lap with much pouting of lips, tossing of hair and furious tapping on the ipod. If she could've stamped her feet she would have. Hehehe. Quietly I was gloating!

In a response to previous comments about tight glutes - there are tight glutes aka as a great arse, and tight glutes which just cause all manner of grief and injuries. Unfortunately I know nothing about the former and way too much about the latter.

Brrrrrr……

2010-01-19T16:32:00.000+11:00

Who turned down the temperature? It was very fresh this morning - about 6 degrees at 5.30am. So instead of my usual gym garb - singlet and shorts, I also added tracky pants and long sleeved top. I soon warmed up however! I had a really good weights session this morning until I sat down at the low cable row machine. I'd changed the attachment to a close grip one, removed the support used for lat pulldowns, sat down - and then went to pull back and…it wouldn't budge. That's ok, this machine occasionally sticks - just pull a little harder. It still didn't budge and I'm thinking, what's going on, is it broken? And then I looked down at the pin - it was on the 70kg weight, no way, no wonder I couldn't pull it back! Memo to self - check the selected weight next time.

After the weights session it was a mad dash to make it to the showers before the cardio class finishes because then its on for space on the benches, showers and mirror space. Guys just don't realise how easy they have it - shower, dress, quick brush of hair, maybe some moisturiser (?) and they're done. With us, you have to battle between straightening irons, a number of hairdryers, foundations, mascaras, moisturisers of all descriptions, etc, etc. And then suffocate in the mists of a number of different perfumes. There was a mad dash to the car, throw everything in the back, sort out what I need for the gym after work, drive to Canberra Uni, park the car and then catch the next available intertown bus. Once I had made it to my desk (at 7.45am) I could finally relax, and have breakfast. I was starving and I don't think my muesli and yoghurt touched the sides as it went down.

It might've been cold this morning but by the end of the week, its forecast to be 38 degrees - what a contrast!

Life's too short for…..

2010-01-19T08:07:00.001+11:00

Skim milk cappuccinos…..blah, blech, ick, eeeewww, yuck, blanching at the memory.

(This was meant to be posted yesterday - ooops)

So why, you might ask, did I have a skim milk cappuccino if I feel so strongly about them? Well, I thought it would be better for me, as you do when you're trying to be healthy and reduce things like saturated fat content etc. However that was definitely my one and only skim milk cappuccino…ever..and in future when I do have a cappuccino it will be the real deal, saturated fat content and all! I figure that as I don't really have cappuccinos all that often its not really that big a deal. I always swore I'd never drink skinny caps and I can see why now - eeewww, yuck!

Yesterday (Sunday) I did my weekly 45mins on the bike and even at 8.30 in the morning I was soon sweaty and dripping. There will come a time when I will have to take my bike off the trainer and actually ride it out on the road. Hmmmm, soon. So I pass the time on the bike by listening to my ipod and not allowing myself to look at my watch until I've listened to 11 songs - usually by then I am close to doing 45mins. Otherwise I am forever looking at my watch - it’s a bit like "are we there yet?"

In the afternoon (Sunday) I went to the pool to do my 500m freestyle followed by 500m using a kickboard and fins. Eventually I will increase the freestyle and decrease the kicking until I am swimming 1km. This will take time but what's the hurry. It wasn't too crowded in the pool and I managed to swim the 500m without getting stuck behing anyone or being swum over by impatient swimmers. I can't believe how hard it is swimming 500m - it really is hard work. I'm waiting for the day when I cruise through the swim…well, at least swim it far more comfortably than I am now. By the time I got to the kick stage of my swim, there were a few more people in my lane and I did get stuck behind a swimmer or two but by then it didn't matter. I don't mind cruising along with the kickboard taking in my surroundings, observing swim styles of other swimmers and the not feeling so bad about my own style. Then on the way home I bought myself a magnum icecream to have after dinner - one way of curing the Magnum demons dancing in my head! (and I thoroughly enjoyed it)

This morning (Monday) at 5.30am I walked down to the oval to do day 3 of running. Its getting darker in the morning and it was quite cool too. This morning I did 8 x 1.30min of running with 30sec walking which equated to 1.91km of total running distance. No problems with the running but it is getting repetitive going round and round the oval avoiding the sprinklers. I remembered to do some stretching at home and must do more tonight as my hip flexors and glutes are very tight which is contributing to lower back pain.

And today (Monday) just got better - I have just had a dark chocolate coated dried apricot. Well actually it could - I could have another one…or two….well it does count as fruit and is chocful of antioxidants! Actually with the amount of green tea I drink at work, I should be brimming full of antioxidants - I won't rust!

Ihatetoast - you and everyone else would be running better than I am at the moment!

Rumble, grumble.................

2010-01-16T21:09:00.002+11:00

Thunder and lightning greeted me when I came out of the gym this afternoon.

I'd just finished my new workout from my trainer and as usual she had managed to write a program to elicit the most pain! But a good pain I might add. I'm getting better at doing push ups but by the third set of 15 my arms are wobbling so much there is always the chance of falling flat on my face. I skipped the seated calf raises today because my calves are still sore from the workout the other day plus my 'run' yesterday.

The weights session was followed by 20mins on the xtrainer and I strategically placed myself on the machine closest to the fan. It wasn't long before the sweat was dripping off me. Honestly by the time I finish my session I look like I've been swimming.

The title of my entry doesn't only relate to the thunder happening this afternoon, but also to my stomach. I've been starving since the gym even though I've had a post-workout snack and dinner. Visions of chocolate and Magnum ice cream occupy my thoughts........

Think I'll grab my book (The Girl Who Played with Fire - Stieg Larssen) and head off to bed.

She has returned!

2010-01-15T15:03:00.002+11:00

I had been browsing through some other blogs and there were references to me and coffee, yoghurt and fruit salad (not a bad thing - coffee and CJ go together so well), falls and bruises (as if - that doesn't sound like me at all!) and an assertion that my blog was dead. Well, hang on, no it isn't - it was just in hibernation!

I am running! Well you do need to read the fine print - I can do 1 minute walking/1 minute running x 7. Not a lot but its progress. And I haven't forgotten how to run, which was worrying me! My goal is the short course at Campbell Park at the end of the month.

I am still going to the gym three times a week for weights and cardio, swimming about twice a week, and cycling once or twice a week. So its all good, so far!

Stay tuned - I plan on updating on a regular basis in 2010!

*Bicycle, bicycle, bicycle ........

2009-11-25T15:06:00.003+11:00

The weather is heating up again - currently 33 degrees at 3pm.

You can tell I'm stuck at home - three posts in 3 days!!!

I have just completed my second 10 minute session on my bike, having completed the first 10 minutes this morning. Also, started an upper body circuit session using body weight or medicine ball - managed one circuit this morning. It was a little cumbersome at times moving from one exercise to the next but I managed it without any discomfort.

Watched Masterchef last night - it was hilarious! It was the return and revenge of the croquembouche. You had to feel for poor Alex Lloyd as he tried to construct a croquembouche but it was still bloody funny! His 'creation' that he presented to the judges was priceless but hey, he gave it a go. To stuff up so badly on national TV - for some people their ego just wouldn't allow them to even try something so far out of their comfort zone or to continue when they knew things were going so badly (and there a couple of times when Alex almost walked out). So good on him for trying - I don't think I'd like to recreate the croquembouche. At least not with everyone watching!

Tonight is the final. Who will be Australia's first Celebrity Masterchef - the model (Rachel), the swimmer (Eamon) or the musician (Kirk)? My money is on Rachel but then I've never been very good at picking winners.

*Lyrics from "Bicycle Race" - a single by the rock band Queen. It was released on their 1978 album Jazz and written by Queen's frontman Freddie Mercury. The song is unusual for a Queen single in that it shows off the band's humorous side. Among other comic moments it has a middle eight which features bicycle bells. Fans would often replicate this at Queen concerts with their own such bells.

To release this song Queen staged a bicycle race with 65 naked women. The video was originally banned and subsequently re-edited with added special effects to censor the offensive imagery.

It was released as a Double-A side with the song "Fat Bottomed Girls". A crudely retouched photograph of a naked cyclist from the bicycle race was used for the single cover (now sporting a bikini bottom) (Wikipedia).

*Down, up pedals, down, up, down.....

2009-11-24T19:07:00.005+11:00

Yes, another day sitting on my bike pedalling away for 10 minutes but I swear the RPMs were a little faster! Then I faithfully did the other exercises as explained to me by the physio at the hospital. Its probably the first time that I have had the time and the patience to do as I'm told, when it comes to physio-prescribed exercises (tho' don't tell Craig!).

I had a surprise visit from Roy this morning, which was nice. I got to see his medals from the Olympic Dream 10km race which was on in Melbourne last Sunday. This year it was the Kerryn McCann medal.

Aside from that, I've not been up to much - there's been no further cruising of the Mall on crutches and that dress! (well, not since Sunday anyway but that was with my partner in crime). I've been eating healthily - lots of protein and omega 3s, drinking lots of water, and.......no chocolate. I think I'm paying for my chocolate (over) indulgence from last week! And playing with my iPhone - its the best little multifunctional toy er...um....phone..that I've had and I love it!

Uh oh, time to go, my favourite show is on - Masterchef! And they have to make Croquembouche (I have no idea how to spell it). Burnt fingers coming up for sure.

And ihatetoast - Team Edward, Team Jacob..meh...give me George Clooney any day!!!

*From the lyrics of the "The Pushbike Song" - a popular Australian song originally recorded by The Mixtures, a Melbourne band that formed in 1965. Written by brothers Idris and Evan Jones, "The Pushbike Song" was released in 1970 and reached the top-spot for two weeks in the Australian charts in March 1971. It also proved popular in the UK, reaching the number two spot on 16 January (beaten by George Harrison's My Sweet Lord), and number 31 in Canada. (Wikipedia)

Baby steps

2009-11-23T18:33:00.002+11:00

It's been a week today since the arthroscopic procedure in my left hip where the surgeon did a labral repair. I'm moving ok and only require crutches for longer distances such as shopping at the Mall. And even then I'm hoping to give crutches the boot - bloody uncomfortable things they are. About the only benefit is the attention you get as you try to manoeuvre around the shops, as Strewth can attest to!

Anyway this morning I sat and pedalled slowly on my (stationary) bike for 10 mins. Zero resistance I might add but hey it's progress! I have to confess my bike looks very neglected - dusty, cobwebby and just plain unloved. It's been longer than I care to admit since I've ridden my bike. So I plan to build on my cycling and eventually also get mobile, as in cycling on cycle paths.

Tomorrow week I have an appointment with the surgeon in Melbourne. This is 'crunch time' - when he shows me evidence of damage and his prognosis. He did comment last week that maybe I should pursue a new fitness career......as a cyclist. Was he joking? I'll find out next week.

The deed is done

2009-11-19T12:47:00.003+11:00

As I write this I am sitting back in bed watching Ellen on TV. Daytime tv has a lot to answer for. I now know about twi-hards and that Bella and Edward are the new 'hot' names and that New Moon is sending million of females world wide into a frenzy........apparently.

I had the arthroscopy Monday afternoon and was allowed home Tuesday afternoon armed with my 'really useful' crutches. Rehab has included quantities of dark choc and Magnum icecreams. Along with panadol, feldene and endone......

I have some pain and swelling but hopefully this will get better over the following days. Once the pain and swelling have gone then I can ditch the crutches.

Sunday snippets

2009-11-08T21:02:00.003+11:00

I have been looking for crutches for the pending arthroscopy (8 sleeps and counting) and so went to the chemist at the Mall on Saturday to enquire about hiring a pair.

"We don't hire crutches - we sell them" replied the bright young assistant when I enquired.

"Why on earth would I want to buy crutches?" I asked, bemused.

The look she gave me suggested I must've suddenly grown two heads. "They're useful items to own" was her response. "...and anyway," she continued, "after about 6 weeks its cheaper to buy them than hire them".

I could've said that I hadn't planned on using them for 6 weeks but I realised it was futile to continue the conversation so I left, pondering the usefulness of crutches. To think I have managed 48 years without a pair of crutches - what have I missed?!

Today we went to another chemist, in Florey, where I could hire crutches for as long or as little as I wanted, at minimal cost. So now these 'useful' items are propped up against the bedroom wall for the trip to Melbourne next weekend.

Useful things to do with crutches

#1: Stool made from bike parts and crutches

Take a few metal crutches, a couple of bicycle wheels and inner tubes, and a few bolts along with some insulation and a piece of plywood and you have the makings for a stool. An adjustable height stool. (Acknowledgments to Ryan McFarland - http://www.zieak.com/)
***********************************************************
Do real men eat tofu?

In our house, certain people (of the male species) turn up their nose at tofu - they consider it the domain of tree loving, sandal wearing, hippy types who listen to Enya and whale music whereas they (apparently 'real men') eat meat - the beefier the better. So should I tell Mr CJ that the dessert he enjoyed last night was Tofu Chocolate Mousse? Nah, what he doesn't know won't hurt him!
***********************************************************
Synch or sing.........

A fan who has tickets to Britney's Sydney concert prefers the lip synching: "I'd probably be disappointed if she was singing because I know she doesn't have a great voice," she said. "So, I'd rather that she didn't sing." Come again?

Me, Myself and i (phone)

2009-11-07T20:33:00.007+11:00

Yesterday I bought myself an iPhone. As you know, I love technology and this is my latest toy! And what a toy it is! I've set up my calendar, downloaded music and videos, organised photos, searched applications for anything remotely useful, kept tabs on my email, compiled a shopping list from recipes I've chosen, logged my daily food intake and exercise and sent text messages. You know the one thing I haven't done? I haven't made or received a phone call yet!!!

Had an appointment with my sports doc yesterday after having an ultrasound scan the week before on my right hamstring. I now have to have an x-ray of the area as the pain has flared up despite the cortisone injection. The weakness and pain has greatly increased. Best case scenario: I have a fracture of the ischial turberosity. However, if the xray does not show a fracture sports doc is recommending an MRI. Worse case scenario: the tendinopathy is so bad that surgical repair is recommended. The scan images are inconclusive - she can't tell if there is a fracture or if its thickening and inflammation of the tendon (which has increased since the last scan).

Briefly the surgery involves: first cutting the lower edge of the gluteus maximus (buttock) muscle. This allowed the surgeon to get down to the level of the hamstring tendon attachment to the ischial tuberosity. The portion of the hamstring muscle referred to as the semimembranosus tendon is then cut about three to four centimeters away from its insertion point on the tuberosity. This procedure is called a tenotomy.

The cut tendon and muscle are allowed to retract (pull back) away from the tuberosity. Then the surgeon reattaches the tendon with sutures (stitches) to another part of the hamstring muscle (to the biceps femoris tendon). This is a way to shield the affected tendon from ongoing mechanical stress. The goal is to give the semimembranosus a chance to heal by protecting it from overuse.

Sounds like fun. Ok, so fingers crossed its a fracture. I will be running again by January.

Today it was a weights session in the Play Pen - my name for the area of the gym which has the big boys toys - the heavy duty weights machines. Its where I usually get a workout just setting up my machine because I generally have to remove several 20kg plates before putting on my 5kg plates! There were not too many in the play pen today so I managed to get my session done pretty quickly before moving on to doing abs/core exercises and then finishing with 20mins cardio on my fave machine - the crosstrainer! I am so looking forward to the day I can run outdoors in the changing scenery.

What is that?

Sarcopenia

This is the loss of muscle mass and strength that occurs with aging. People who remain inactive tend to lose about 0.5% of muscle mass every year and the muscle mass that is being lost is being replaced by fat cells in the body.

Men and women attain their highest strength levels between 20 and 40 years of age.

Around 45 years of age muscle mass begins to decline by around 15% every year and by the time a person is 70-80 years old, muscle loss increases to around 30%. This reduces strength so activities such as taking walks, climbing stairs and other normal routine chores become difficult and are then avoided, which further increases weakness. This increases risks of falls and the chance of injury.

Loss of muscle mass occurs more in physically inactive people than in active people. Sarcopenia can also be due to reduced hormone levels as we age, and in women, the fall in oestrogen levels after menopause also contribute to sarcopenia. Poor nutrition is also a contributing factor.

Less muscle mass means a slower metabolism which means unless there is a reduced caloric intake, there will be weight gain, generally known as the 'middle age spread'.

"If you don't use it, you lose it".

Weight training forces your body to build muscle. This muscle building process does not happen while you are lifting weights, it occurs for hours after your workout is over. Lifting weights actually breaks down muscle fibers, which react by getting stronger during the time after your workout is over when you are resting. It takes energy to rebuild these muscles. Calories, lots and lots of calories. Not only that, but the more lean muscle mass you posses the more calories are needed just to maintain that muscle. And we’re not talking about getting huge massive muscles. When you weight train you can adjust the amount of weight you use and sculpt your body anyway you see fit. Just firming up your overall musculature will tone and shape your body while at the same time making it possible to keep the weight off. It’s a win-win situation for anyone who is serious about losing weight and then keeping it off.

Weight training is the best way to boost your metabolism to its fat burning heights. Not only does it strengthen your body it burns calories while you are sleeping, turning your metabolism into a fat wasting machine.

Your time starts now…….

2009-11-05T15:53:00.002+11:00

(with apologies to Masterchef)

Gary: The workout today is a tough one, designed to challenge you to your core, to push your boundaries, test your endurance and fire up those muscles until they burn. Do you think you are up to the challenge?
Matt giving 'that' stare' down his nose: You will be up against the clock and you will have 20mins to complete the workout. Are you ready for this?
George, punching a fist into an open hand: we're looking for passion and energy and fire in the belly. Serve that up to us and we'll be very happy.

(CJ to camera: the workout today is a challenging one - its on the crosstrainer, aka the elliptical trainer. The workout includes a 2 min warm up and then I have to increase resistance to L8, go hard for 2 mins and then increase resistance again to L12 for one minute. I have to do this 6 times. So yeah I'm a little apprehensive, given I've done weights workouts on consecutive days and Xena caned me in yesterday's session).

Gary: your time starts…….now! (doing chopping action with hands)

The legs are a little slow to start - they're feeling heavy and sore from the weights session yesterday, and this is only the warm up. Pump up the music, I'm going to need it. Watch the people below in the pool to take my mind of the awfulness of how I'm feeling. Ok, warm up finished - up the resistance and go hell for leather…………what's with the air con, or rather the lack of it?………..is it time yet? (glance at monitor - still have 45 seconds to go on first interval)…….ok, up the resistance to 12……….now it feels like striding through mud…..or glue……..back to L8…...funny, its not feeling so bad at this level now…..

(Camera pans to clock: 15 minutes to go)

Gary and George wander over for a chat: so tell us what you're doing.

Well, I've completed one interval session and starting my second. As you know, I have 6 interval sessions to complete in 20 minutes.

Gary and George, look at each other with a raised eyebrow: So you don't think you have bitten off more than you can handle? You'll want to make sure your technique doesn't falter or your pace slow down. Good luck!

(CJ to camera, looking a little hot and sweaty now with a rosy glow starting to emerge: both Gary and George wandered over to see how I was going. It was something I didn't need at that point - I was trying to stay focused on the job. I think I'll be able to finish the session in the time frame but I'm hoping my pace won't drop off or that I'll tire too much. We'll see…..That clock is really distracting)

More than halfway through the session now - feeling pretty good. The pace has picked up and the legs are feeling strong. Its hot but that's to be expected, given the resistance and intensity. The music is rocking, that always helps. Must remember to drink. Grab the towel, mop up the sweat pouring down my face.

(Camera pans to clock - 3 mins to go)

Gary, looking up at the clock: Okay, watch the pace - you have three minutes to go, chop chop! (he always states the bloody obvious).

Now I'm definitely feeling hot under the collar - will the legs maintain the pace?, is it possible to put in more effort?, will I be able to finish it the way I started? (well actually better, I hope. I do recall a slow start)

George: 1 minute to go - you should be thinking about finishing up

Last minute at L12 - resistance seems to have got harder but pushing through the pain barrier. But I think I can do this - I just need to hold it together a little longer.

Matt: Time's up! Step away from the machine. Your workout has finished.

And the verdict?

I'm Queen of Cardio! (punch air with fist) Another session completed…..and obviously I have way too much to think about while doing my workout on the crosstrainer!

Ouch!

2009-11-04T20:51:00.005+11:00

This morning was my weekly session with the PT who shall be known as Xena (as in Warrior Princess, because she can kick arse and holds world records in her weight grade for powerlifting). I made the mistake of mentioning that I was in the gym yesterday doing a weights session. Uh oh, bad mistake given the look I was getting ie the death glare. Seems I had broken one of her cardinal rules, "Thou shalt not do a weights session the day before her session". Ouch! No amount of justifying on my part (eg that it was a holiday so I would have time to do the session without being rushed, etc) was going to change her mind on this and by the end of the session I was going to regret even mentioning yesterday's session.

First off, deadlifts. Easy, I thought, as I squatted down, grabbed the bar, chest out, head up and….oh my god, where are my thighs? My quads, glutes and hammies were in revolt after yesterday's session of squats, lunges and one legged leg presses. And it didn't get any better. And there was no sympathy to be had from PT Xena. Though, thankfully she decided against any further leg work and focused instead on upper body sets. I sweated, grunted and gritted (not painting a pretty picture I know) my way through supersets of chest presses, shoulder presses, lat pulldowns, an exercise involving lifting, extending and lowering a weight plate, pec deck flys, trips pushdowns and biceps curls. And last but not least, decline reverse crunches and incline crunches with a weight plate. By the end I had problems even clutching my drink bottle - I had dead arms. Hey, at least I know I am alive!

Did you know?

Now, depending on who you talk to, or what you read, late night eating either leads to weight gain, has no effect on our weight or is dependent on the types of food you eat eg no carbs after 6pm, having a protein and carb snack will promote sleep, calories from chocolate bars after 8pm don't count if you're standing in the pantry (alright, I made that one up) etc. Following is an interesting item about meal timing and weight gain in the November issue of GI news, the Official Glycaemic Index newsletter published by GI News, Human Nutrition Unit, University of Sydney.

Meal timing and weight gain
A new study published in 'Obesity' (in mice) suggests that it’s not just how much you eat, but when you eat it, that influences weight gain. ‘How or why a person gains weight is very complicated, but it clearly is not just calories in and calories out,’ said Prof Fred Turek, director of the Center for Sleep and Circadian Biology at Northwestern University. ‘We think some factors are under circadian control. Better timing of meals … could be a critical element in slowing the ever-increasing incidence of obesity.’

To test whether ‘when you eat’ can affect body weight, the researchers studied two groups of mice and found simply modifying their feeding time alone greatly affected their body weight. Over the six-week study period, the group of mice that ate as much as they liked of a high-fat diet during their normal sleeping hours (our day time) gained significantly more weight than the mice eating the same type and amount of food during their naturally wakeful hours (our night time) although both groups of mice had actually consumed about the same amount of calories and performed the same amount of exercise over the six weeks.

Of course human studies are needed to determine if timing of food intake influences our body weight, but this study suggests that late-night eating may be worse, in terms of weight gain, than eating during normal waking hours says Fred Turek.

GI Group says: This study, while only in mice, may also have implications for shift workers.

CJ says: If you don't want overweight mice, don't feed them late at night!

Shocking...

2009-11-03T15:23:00.002+11:00

...has won the 2009 Emirates Melbourne Cup. You know, the race that stops the nation? My money, if I'd placed a bet, was on Alcopop so its probably a good thing I didn't place a bet! Got a text from son #3 to say that he was at the Melbourne Cup - that there were lots of people, the weather was kind of ok, and that no, he hadn't placed a bet. Being in the ACT, we have the day off - its Family and Community Day. This means we can gather together as a family, around the TV, at a club, ACTTAB or at one of many functions to watch the race on the big screen. Nothing like quality family time!!!! However, this year is the last year that we will be having a day off for the Melbourne Cup. Next year apparently the public holiday is being moved to Monday 27 September. In a way I don't mind that we won't be holidaying next Melbourne Cup day because its more fun to joining in the festivities at work - participating in the office sweeps, watching the 'fashions on the field', sharing a slap up afternoon tea (or very late lunch) and then watching the Cup with work colleagues.

Exercise-wise, I went to RPM class last night after work. It was hot, sweaty and hard work and I was really glad when the hour was up. I was lacking a lot of strength in my dodgy hip which meant the resistance I was using was really pathetic, but it was still hard work. We have brand spanking new spin bikes - they're so cool. Each bike has a monitor that shows RPM, watts, time, distance and gear used. I think its also shows calories burned but as this is not calibrated to the user's weight and height but is based on averages - someone who weighs about 65 - 70kg, it's not relevant to me. Besides I know I'm burning up the calories!

This morning I hit the weights - umpteen squats and lunges and one legged leg press that leave the legs like jelly - wobbly. Leg exercises I can do as tolerated so it really varies from week to week what I can do. Next came supersets of assisted pull ups, incline chest press and dips. Man this is hard work and with no air conditioning to speak of, it was hot, hot, hot too. I backed up with supersets of lat pulldowns, barbell curls and chest press using a weighted bar. I had to change the pull-down attachment on the lat pulldown machine which had me almost swinging in the air trying to change the damn thing - they are not designed for height challenged people. Fortunately some guy came to my rescue and did it for me before I did something really embarassing, like fall off the seat. Now that's a thought - so far I haven't done a CJ at the gym! (touch wood)

Finally I finished off with some core exercises (yes Craig, I am doing them) and then 20 mins of intervals on the cross trainer. By the time I left the complex I looked like I'd been swimming!

Backwards and forwards but not on one wheel

2009-10-30T16:54:00.000+11:00

This morning I was at the gym and on the cross trainer, as I am wont to do 6am on a Friday morning. Well, ever since I've been told advised not to run. I have a personal trainer who I see once a week and she has devised a cardio and weights program for me to do the other days that I don't see her. This morning was cardio morning - hence the reference to the cross trainer. Except this morning I was going to do something different - 2 minutes moving backwards and then 1minute going forwards but with increased resistance. Oh the potential for embarassment….. Switching from going backwards to forwards and then backwards again for 20 minutes was almost too much to bear for a brain and body that was still waking up. I had to intentionally think about what I was doing because at soon as I let my mind wander, my legs wanted to what legs normally do - propel me forward. And when you have a machine moving backwards with legs wanting to go forwards…..as I said, the potential for embarassment is high!

And the reference to one wheel? Dashing across to the shops this morning to buy some fruit for morning tea (natch) there was a guy waiting at the traffic lights in the regulation public service outfit of suit and tie and sitting on a unicycle. He was cycling backwards and forwards to maintain momentum while waiting for the lights to change. And I thought I had it hard on the crosstrainer this morning - going backwards and forwards.

And why am I not running, you may be wondering? Well more than likely not but I will tell you anyway. I have torn the cartilage in my left hip and am waiting to undergo a hip arthroscopy in Melbourne, in just over a fortnight's time. I have also got tendonitis of the right hamstring attachment to the ischial tuberosity and had my second shot of cortisone into the area after an ultrasound scan the other day. This relates to the hip injury as I have been over-compensating on my right side. The scan however also shows that I might also have a small fracture. I'm falling to pieces!

Mission accomplished

2009-04-26T20:56:00.004+10:00

Its been a week since Canberra marathon. A week where I have done zilch running (or exercise of any form), eaten lots of chocolate and have been advised to not run for at least a month. Now in the past if I had been told to not run for a period of time there would have been much brow furrowing, mental calculations, and pouting because it meant throwing out all my carefully thought out training plans. This time I just acquiesced, smiled, and totally agreed with my osteopath, who had uttered those words. Because for too long now I have been running with injuries, entering events with injuries and gradually those injuries have been getting worse. Enough is enough. I must pull out my goggles, cap and bathers - time to hit the pool.

Canberra marathon #8 (can you believe it, only 2 to go then Griffin status Strewth!) went better than I thought it would - meaning there was no walking involved. During the marathon there were very good patches when I felt like I could actually run a good time and then there were very bad patches when everything (and I mean everything) hurt. During those times I just concentrated on putting one foot in front of the other and moving forwards! I also focused on trying to catch and pass the person in front of me - that worked as well and it took my mind of the pain. Then there was always Katie's get-ups to look forward to - that girl has one colourful imagination!

Finally the finish line and I finished just behind Tesso - yay! I had to sprint (marathon version of sprint) to the finish line in order to get in under 3hr 40min - that hurt!

So that's Canberra Marathon #8 done and dusted.

It was great to catch up with the Qld crowd afterwards at Rydges - Clairie, Tesso, Katie and Mark. We really should do this more often guys!

Well done to everyone who did Canberra marathon - running 42.2km is an achievement irrespective of time.

(photo courtesy of John Kennedy)
**********************************************************************************************************

"Having a dream is what keeps you alive. Overcoming the challenges make life worth living.

-"Mary Tyler Moore

The agony & the ecstasy

2009-04-06T20:13:00.004+10:00

Actually I recall the agony during my osteo appointment but not the ecstasy - unless you count when she stopped the ITB massage.

I presented at the osteopathy clinic this afternoon for my appointment, feeling slightly worse for wear after yesterday's run. My lower back was sore, as was my left hip and hamstring. The ITB is ok as long as I don't run. After relating my tale of woe (ie yesterday's run) the osteopath focused on my ITB and lower back, and so the agony began. I'm not quite sure what was more painful - deep massage into the belly of the ITB, massaging right along the edge of ITB or the elbow into the ITB, or for the fact that it lasted for about 40 minutes. It was one jelly leg when I did eventually stand up! I return for another ITB massage on Thursday and for another one next Thursday - something to look forward to - not!

Then its in the lap of the gods. Che sera, sera.
**********************************************************************

"What you focus on expands."

- Buddha

Uh oh..........

2009-04-05T20:48:00.003+10:00

I diligently went around changing all the clocks back an hour last night before going to bed so I would be getting up at the right time this morning for my long run. I didn't realise the number of clocks/watches we have in the house!

Anyway I was up bright and early this morning for my planned 26km run, down to Lake Burley Griffin (close to Regatta Point) and then back home. There were lots of runners out this morning, plus a few cyclists. Its a pleasant run along the cycle path to the lake. I spent a lot of time mentally planning a mini group exercise session that I have to present to class on Tuesday, so the time went quickly. Before I knew it I was at the turn around point. So far the running was going to plan and apart from some tightness around the left hip/glute, I was cruising along at 5.30min/km pace.

Then.....uh oh..... something happened at the 20km mark - my left ITB was getting sorer by the minute. It then got so bad that I was half jogging, half walking/hobbling for the next 2km. Jeez, I'd forgotten how painful an irritated ITB can be. It was then I realised there was no way I was going to be able to finish the run (I still had 4km to go to get home) so I gave in (after a lot mental arguing back and forth with myself) and called Mr CJ to come and get me. Damn, if its not one thing its another. Admittedly during the latter stages of SFT my left ITB was beginning to hurt, especially during the downhill runs so I guess it should come as no surprise that its reappeared, with a vengeance.

Methinks that once Canberra marathon #8 is done and dusted, I might have a break from marathons and focus on shorter distances for a while.

Lucky I have another appointment tomorrow with the osteopath though I'm really not sure she can do miracles. Fingers crossed.....

I trialled the cardio session I will be presenting in class on one of my sons this afternoon - its a circuit style cardio session. It certainly got his heart rate up!!! hehehe!!!!! The session incorporates body weight exercises such as pushups, squats, mountain climbers, butt kickbacks and ab crunches interspersed with shuttle runs (the number increasing with each additional exercise) and star jumps. Lets see what the class thinks on Tuesday evening! I'm now trying to select appropriate music for the session (only 10mins) - the playlist so far looks like this: Counting the Beat (The Swingers)- BPM 154, You spin me round (Dead or Alive)- BPM 140-156, Here it goes again (Ok Go) - BPM 146 and Chelsea Dagger (Fratellis)- BPM 154. I need to choose and its so hard - I can't decide.

BPM = beats per minute, and for a high intensity workout, the BPM should be 140 and higher.
********************************************************************************

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."

- From A.A. Milne's Winnie the Pooh

Dem bones, dem bones, dem bones........

2009-04-04T20:36:00.003+11:00

.....The leg bone's connected to the knee bone,
The knee bone's connected to the thigh bone,
The thigh bone's connected to the back bone........

Last Monday I made an appointment to see an osteopath. She was recommended by my massage therapist, and as I trust her judgement, I decided to give it a go. I had no idea what an osteopath was, or what they did, but I was about to find out! The reason she suggested seeing an osteopath is that I have been having ongoing problems with my left hip, glute and hamstring which was exacerbated when I hurt my back late last year.

According to the Australian Osteopathic website "Osteopathy is a "whole body" system of manual therapy, based on unique biomechanical principles, which uses a wide range of techniques to treat musculo-skeletal problems and other functional disorders of the body." Treatments can include massage and stretching; articulation techniques, in which joints are mobilised by being passively taken through their range of motion; muscle energy techniques, in which contracted muscles are released by alternately being stretched and made to work against resistance; counterstrain techniques, which achieve release of restriction by placing the affected joint or muscle in a position of comfort, while applying a "Counter" stretch to the antagonists of the tight muscles; functional techniques, which involve gentle mobilisation of joints in a way which "probes" barriers to normal movement until a way is found through the restriction; and, manipulation, which may be used where it is appropriate and safe to do so, though it is not the mainstay of most Osteopathic treatments. Osteopathic manipulations are carried out using minimum force levels in order to maximise safety and minimise patient discomfort.

I think pretty much all the above techniques were used. At one stage I did ask whether I would be taller by the end of the session, given the amount of stretching that was happening. There was one particularly uncomfortable period where she was manipulating the deep rotational hip muscles - they are so incredibly tight. Whether this will help, only time will tell. If I can comfortably get through 42.2km in a fortnight's time I'll be happy.

Running this week has been limited for several reasons - a sub-5min/km pace run (9km) and an easy 5.30min/km pace run (10km). Tomorrow I plan on running 26km. Fingers crossed everything holds together!
***************************************************************************

"It does not do to dwell on dreams and forget to live."
- J. K. Rowling

CM minus 28

2009-03-22T19:53:00.003+11:00

8 days ago I ran/walked SFT.
7 days ago I was feeling tired, sore and sorry for myself.
Today I went for my first run post-SFT.

It was nothing startling - 13km, average of 5.30min/km pace. There is some tightness in my hamstrings which I will have to work on. I have a massage booked for the end of the week. In the meantime its stretching, stretching, stretching.

However the fact that I could run today when a week ago my quads were sore and getting sorer and I was feeling physically and emotionally tired just proves to me how resilient how our bodies can be - no matter the challenge or the work we put them through, if they are looked after properly, we bounce back fairly quickly (admittedly age means that it does take a little longer than when I was younger). I'm not out to prove how great an athlete I am / might be / could be, or to be aspire to be the best in my age group - I just want to challenge myself, enjoy the experiences and recover to do it all again another day.

I've entered Canberra marathon.
Now here's to a week of slowly building up my running again.
*********************************************************************************

"What would you attempt to do if you knew you could not fail?"
- Dr. Robert Schuller

Never say never

2009-03-17T21:33:00.004+11:00

CM minus 33

Amazing what a difference a few days can make. I do vividly recall saying to myself several times on Saturday that I would never do SFT again....never. Three days later and I've reconsidered that decision. Why? I hate being beaten and this year SFT beat me - badly. Its not about the time but how I felt - this year I felt 100 times worse than when I did it 2 years ago, and I don't like that. So its back to the drawing board and I'll try again next year.

Today I returned to work. I wasn't off to a great start - first of all sleeping in, missing the bus and then being late to a meeting. I also grabbed a coffee on the way to work which is a habit I have got out of this year, for the better. Now my first (and sometimes only) coffee is at lunchtime.....usually. Today was an exception and I won't make it a habit.

Hydration is ok - I'm drinking plenty of water and also supplemented by several cups of green tea.

Healthy meals - also on track. Though tomorrow I think there is an afternoon tea at work; you know, cakes, biscuits, chips, dips. Hopefully its mostly food I can't eat! I will be taking my own snack just in case.

Exercise - as well as walking to and from bus stops and incidental walking at work and to the Canberra Centre at lunchtime, I also went for an hours walk after work. Not quite a spring in my step yet but a vast improvement on yesterday. No running yet - quads are still sore.

Energy levels - still tired. Wagged class tonight - just the thought of sitting in class was enough to make me tired!

I have been reading over my recovery from SFT 2 years ago - that time there was no running the first week, three runs the following week and then I came down with a lurgy the following week. Lets see if I can avoid the lurgy this time! Tiredness was also an issue that time and it took me a couple of weeks to regain my energy levels.
*****************************************************************************

"If all you see in the road ahead are obstacles,
you are on a path to hardship.
If however you view them as opportunities,
you are on the highway to success."
- Gary Gentilini

CM minus 34

2009-03-16T21:00:00.002+11:00

First, thank you everyone for your comments - they are all gratefully accepted. And, well done to all the others who did SFT - twofruits (11 and still going), Ewen, softshoeshuffle, John, Roger, Carol (who never ceases to amaze me), Cathy, Mick, Nick and Elle.

Day 2 recovery is coming along slowly.

speedygeoff, you will be pleased to know, I am walking. I went for an hour walk this afternoon - let me just say that every little incline and decline was felt! Going down the steps at home (I can't avoid them) requires patience and concentration. Sitting down and getting up - now there's a challenge.

Hydration - today, I have made sure I am drinking lots of water though this means more trips to the loo, more sitting down, getting up....you get the picture.

Stretching - hah! Whoever recommended flexibility post-marathon has a warped sense of humor. I can barely reach my toes at the moment let alone try a quad stretch. The best I can do for now is something called 'legs up the wall' - a yoga pose known as Viparita Karani. The benefits of this pose:
Relieves tired or cramped legs and feet
Gently stretches the hamstrings, front torso, and the back of the neck
Relieves mild backache
Calms the mind

Diet - No more pizza and chocolate. Today it was back to healthy eating and a focus on carbohydrates (to rebuild glycogen stores) and protein (repair muscle). Still dodgy digestive system but it is getting better.

Obviously some people take longer to recover than others - I'm one of those people. However, no stress - the main thing at this stage is to recover, relax and rebuild.

34 days to go.
***************************************************************************

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." - Thomas Edison

Six Foot Track marathon

2009-03-15T17:54:00.003+11:00

5hr 38.30min; 422nd overall; 33rd in age group

All those months of training came down to, in my case, 5hr 38.30min of the hardest running I have ever done. We arrived in Katoomba Friday afternoon to be met with overcast skies and drizzle, which soon turned into brief heavy showers. The Blues Festival was also on this weekend so there was a mixture of athletes and music lovers out on the streets and in the cafes. Once I had collected my race number and timing chip we returned to our motel for dinner and an early night.

Saturday morning came around all too soon and I was being dropped off at the park'n'ride location to catch a bus to the start at the Explorers Tree. Once there I managed to catch up with Mick, Nick, Elle, twofruits, Ewen, John, Roger and softshoeshuffle. Wave 2 soon got underway - we were off, down down down Nellies Glen, which was very muddy and slippery. Runners soon bunched up as we picked our way down very carefully - no-one wanted to sprain an ankle, or worse, so early into the run.

The path soon opened up and became a very pleasant run along fire trails. It is always easy to go too hard in this section down to Cox's River, of course, paying for it later on. So knowing this, why didn't I take it easier? In 2007 I took about 1hr 55min to reach Cox's River, yesterday it was 1hr 36.41min. Hmmmm. I crossed the river with John - runners were directed 'wet' (go through the river) and 'dry' (over the boulders). I was directed to the river, but it was only the first of several water crossings - the others to follow were only creeks but enough to soak my already soaked shoes again. At this stage twofruits was just ahead of me - that should've been a warning light that maybe I had gone just a bit too fast.

The less said about Mini Mini Saddle and Pluviometer the better, I think. Lets just say that I ran out of steam somewhere around here - going up one of the many hills. Even though my walking has improved, it seems that everyone can still outwalk me, and I can't blame it on my short legs. There were other people my height powering up those hills. Now it was a case of walk a lot, jog a little, walk even more, jog even less.

The Black Range should be a piece of cake after the Pluviometer, a respite from the hills. But my legs refused to play the game and I spent a lot of time also walking this and its not even hilly (compared to what we've just done). And then I did a CJ - hardly surprising as I was hardly lifting my feet and the trail is scattered with rocks and stones. It certainly caught the attention of those in front of me - they all turned to come to my aid but I gamely jumped up announcing I'm fine. To all appearances I did look fine - the only visual damage was split skin at the base of my little finger. My knees and elbows escaped unscathed but I was shook up and it took me a while to get back into any sort of rhythm again. I swore that this would be the last time I would ever do SFT again.

The last couple of kilometres downhill to the finish is murder on the quads. Some runners go flying down, others are taking it step by painful step. One runner went a cropper onto a rocky section - others went to his aid and I think he hobbled the remainder of the course, cursing as he went. Finally I was on the concrete path heading down to the finish - a lizard darted across my path momentarily startling me. Then it was down the steps, around the corner and through the finish - oh lordy there was no better sight! And Jen, sorry I couldn't chat for long but I was well and truly spent. All I wanted to do was lie down! But we will definitely catch up for coffee next month - I'm looking forward to it!

5hr 38.30min - 12 mins slower than 2 years ago, but 100 times more painful. Possibly going too hard to Cox's River was to blame. This is not the event to stuff up - because it can be a long and painful day.
*********************************************************************************
Still, that was yesterday - this is today. It is 35 days to Canberra marathon, though the last thing on my mind is running. I am stiff, sore (where I landed when I tripped), tired and queasy. I feel hungover - its not a pleasant feeling. I have tomorrow off and i am looking forward to sleeping in. The next 5 weeks will be trial and error - I have no idea how to continue training for the next marathon when I have just completed a very challenging one.

According to February 2009 Runners World: 1 day to 1 week post-marathon (beginning today) - don't run; rest or go pool-running; work on flexibility in the morning and evening; eat healthy meals; continue to hydrate.

Comment: Couldn't run if my life depended on it - walking down steps is a challenge, particularly after sitting for a while,as we have done travelling back from Katoomba.

Flexibility - I'm too sore and stiff to stretch.

DOMS has settled in - DOMS may be the result of muscle tissue breakdown. Muscle biopsies taken from marathon runners after competition or training, have highlighted considerable cell damage in these athletes’ muscles. Although the actual pathophysiology of DOMS is debateable, most researchers agree that it results from strenuous eccentric muscle action such as downhill running, resulting in microscopic tearing of the muscle fibers.

Eat healthy meals - today its pizza and chocolate; tomorrow its a return to healthy meals.

Lack of Energy - a general lack of energy in the week following marathon is perfectly usual. Try to eat meals comprising 50-60 per cent carbohydrates to replenish your glycogen reserves, and foods rich in protein to assist your body in repairing muscle and tissue. Indulge any cravings you might have - these could be your body's way of telling you what it needs (pizza and chocolate?).

Scientific research also indicates that many marathon runners lose around 3mg of iron (about the amount in a serving of beef stew) per day for up to five days after the marathon, so eat foods rich in iron - including meat, spinach, beans, peaches, parsley and peas - during your post-marathon week. To promote iron absorption, drink orange juice or consume other rich sources of vitamin C with your meals.

Weight Gain - some runners complain of weight gain immediately after a marathon. This is most likely due to water retention as your muscles repair and rebuild. Don't be tempted to start (or resume) any weight-loss regime during this time - your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider adjusting your calorie intake to suit your new activity levels.

Hydration - I have to admit that I've not done very well with hydration - I don't feel thirsty and so I'm not drinking. Note to self - drink more water.
**********************************************************************************

"It is hard to fail, but it is worse never to have tried to succeed" - Theodore Roosevelt

Why I don't like tapering

2009-03-10T22:39:00.002+11:00

Tapering - "a term used in endurance sports and basically means to reduce an athlete's training load before a major race. Personal experience and scientific research have both come to the conclusion that a period of enforced rest before racing significantly increases the athlete's level of fitness and boosts his/her performance by an average of 3%."

"Tapering allows the body to replenish its enzyme, glycogen and hormone reserves and repair its muscle tissues so it can toe the starting line fully recovered and in optimum shape."

Ok, so I understand why we need to taper but it doesn't make it any easier. As I mentioned in a previous post, the first day or so of a taper is a novelty - no more early starts to clock up 20km before work, but then the fingers start tapping, the feet become restless, the fidgeting starts.

This is the time when aches and pains, real and imagined, make their presence felt. When you walk into things and trip over things........

This is the time when everyone around you is either getting a cold/flu, or are in the throes of aforementioned cold/flu and refuse to stay at home but instead come to work sniffling, sneezing and generally breathing their germs your way, and when every bus you catch to work and home again is a mobile breeding ground for any number of contagious diseases.

This is the time when you are running less but seeming to be eating more, carbs especially, so consequently feeling blah and bloated.

This is the time when your mind starts playing games and you start to worry whether you have done enough training (forgetting all those weeks of 100+kms and challenging long runs), whether you have run enough hills (again conveniently forgetting runs such as Mt Tennent, Mt Ainslie three times, Mt Rob Roy, etc, etc), whether you should have done more strength training in the gym, more core work, more cross training, or more racing..........

This is the time you start having dreams where you miss the start, take a wrong turn, forget your shoes, have an unbelievably awful race, have an unbelievably amazing race, show up for the wrong event..........

4 sleeps to go!
***************************************************************************

"The most self-destructive thought that any person can have is thinking that he or she is not in total control of his or her life. That's when, 'Why me?' becomes a theme song."

- Roger Dawson

Those lazy hazy days of....autumn

2009-03-08T21:56:00.003+11:00

This morning I had plans of watching some of the Weston Creek half marathon - instead I slept in. By the time I woke up and had my first green tea for the day, the run was almost over. So instead I met up afterwards with Strewth, Ewen, Carol, Bruce, Rochelle, and Lulu and Steve (who were down from Sydney) at Tilleys - first for coffee, and then for lunch. In fact, by the time we left , 4 hours had passed but it was a perfect day for just sitting around with friends, watching the world go by.

Yesterday I ran my last long run before SFT - 16km, close to home. Tapering is a funny thing - I like that I don't have to get up ultra-early during the week to get 20k in before work, but on the other hand, as the running distances/times decrease, sometimes the anxiety factor increases. Have I done enough? Am I losing fitness? What if.....? It becomes psychological rather than physical at this stage in the training - rest, recover, and focus on the event ahead.

And if you know of anyone who is looking to improve their fitness but are not sure how to go about it - I can offer a fitness assessment, personalised fitness program plus support and instruction over several gym visits to go through the program. Its part of my gym instruction assessment for Certificate 3 in Fitness, which I need to complete by July. I need clients!
*****************************************************************************

"So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable."
- Christopher Reeve

Countdown.....

2009-03-07T15:36:00.001+11:00

Its all about me

2009-03-04T17:01:00.003+11:00

There is bad pain and then there is sweet pain, and sweet pain is what I experienced this morning when I went for my massage. This was my birthday treat to myself and I was well overdue for the poking, prodding and kneading that my amazing massage therapist inflicts upon me. But it is so so worth it.

Prior to this I met strewth for an early morning coffee and an orange almond cake treat - what the heck, it is my birthday after all.

Then after the massage it was a quick drive home, change and then drive into Civic for a lovely lunch at As Nature Intended cafe with strewth and Mr B, who also surprised me with some lovely presents - gosh I love birthdays. I particularly loved my card which was titled "Bring coffee and no one gets hurt!" :-) (the KokoBlack choccies were very much appreciated as well!). And I'm in the process of making Greek yoghurt thanks to the new yoghurt maker I've received. We sat outside in the sunshine - only Mr B had to go back to work.

Tonight Mr CJ and I will be going out to dinner to a local restaurant, Rocksalt which has deservedly won many awards - it always has great service and amazing food, and best of all they highlight the gluten-free options on their menu.

Tomorrow it is back to work and deadlines but for today at least, its been all about me! Love it!
**********************************************************************************

"We're so busy watching out for what's just ahead of us that we don't take time to enjoy where we are."

- Calvin & Hobbes

A shocker

2009-03-01T15:59:00.003+11:00

Yesterday's long run was a shocker - what more can I say. I woke up Saturday morning feeling a little blah but put it down to the early hour (4.30am). Wasn't feeling the greatest by the time I drove out out the Cotter to meet the others. I hate the start of this run - uphill. I was struggling but again put it down to not having warmed up yet. I told myself that once I got on to the flat I'd improve so it was just a case of toughing it out until then. But instead things went from bad to worse - thumping headache, stomach cramps and an incredible tiredness that just saps the energy from the legs (makes me feel very uncoordinated). All tell-tale signs of gluten ingestion (for me - everyone is different in their reaction).

So I had to cut my run short - toughing it out wasn't going to help today. Twofruits ran with me to Vanities and then I ran very slowly back to the start, to my car.

Note to self - don't be so blase about takeaway food. I have a feeling where I may have accidentally had some gluten - a takeaway salad bar. The week prior to SFT I am going to have to be ultra-careful with eating.

In total, I ran 24km...........very slowly.

Total kms for the week: 75km
**********************************************************************
Finish every day and be done with it.
You have done what you could.
Some blunders and absurdities no doubt have crept in;
forget them as soon as you can.
Tomorrow is a new day;
begin it well and serenely and with too high a spirit
to be cumbered with your old nonsense.
This day is all that is good and fair.
It is too dear, with its hopes and invitations,
to waste a moment on yesterdays.
--Ralph Waldo Emerson

My week

2009-02-27T21:56:00.003+11:00

In no specific order......
Sleep.
Gym.
Run.
Eat.
Work.
Class.
RPM.
Gym.
More running.
Work.
Circuit plus intervals.
Eat.
Sleep.
Tired.........................................

One more run for the week tomorrow - the long run.

Then I can sleep in on Sunday - yay!

Oh what a feeling!

2009-02-22T20:21:00.002+11:00

Its been a hectic, crazy week (seems to be the norm lately) but the running is coming along nicely *touch wood*.

Total for the week: 93.2km

Today (Sunday): vets run at North Curtin

I went forward a group from last month so started in Group 32 this morning, though I nearly messed up and left in group 31 - ooops. Fortunately I realised at the last minute, after racing across to check the board - yep, definitely group 32. A couple of speedy women are in my start group but that wasn't my concern this morning. My goal was to work hard up the hill and then ease off for the downhill and flat section - I didn't want to finish too high up in the results. However I also had to make sure two fruits didn't pass me - not that I'm competitive, I just don't like being passed!

The run went to plan - I also managed to pass strewth in the last 50m (apologies strewth!) but I did finish in 28th spot so I will move back a group again next month. After hanging around for announcements, strewth and I headed off for a well earned coffee and GF toast (for me) and date and walnut loaf (for strewth).

Yesterday (Saturday): long run, Mt Majura - 33km

5am comes around way too quickly for my liking. It seems I just get to bed and then that damn alarm goes off. Met up with the others behind the War Memorial at 6.30am before setting off on our run. Just before I started I met Roy coming the other way who said that strewth had had a fall. Not a good start. I headed off to catch up with the others - Carol, two fruits and softshoeshuffle (try saying that in a hurry) - fortunately I saw softshoeshuffle out of the corner of my eye or I would have headed up Mt Ainslie rather than out to Campbell Park!

Met up with strewth and Roy at some point - apart from some skin off her knee and elbow and a few bruises, she wasn't looking too bad, thank goodness. I think from memory the pace picked up not long after this. There was also a path that went up the side of Mt Majura - technical, rocky and it frustrated the hell out of me. The downhill run was great - even though it was on the road. For a lot of the run though I felt like an accident waiting to happen - so many close calls and one time when I did go over on my ankle but managed to right myself without causing too much damage.

*singing along to Sawdust Man - Ben Kweller, as I'm writing this - a great song and my favourite for the week*

In summary, a good run with some quicker running which required me to tough it out to keep up with two fruits (see twofruits blog for the technical details of the run).
****************************************************************************

Pain is temporary. It may last a minute, or an hour, or a day, or a year but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself which would I rather live with?
- Lance Armstrong

When Cathy Met Harry

2009-02-17T12:35:00.003+11:00

This morning started off like any other morning – get up, get dressed and then out the door for a run behind Hawker and through the Pinnacle nature park. It is darker for a lot longer in the mornings and lately it has also been a lot cooler. I passed several walkers and one guy out with a big, white, fluffy dog bounding along and who fortunately was still on a leash – he looked like he had a lot of love and licks to share!

There were the usual hills and downhills and rocky bits underfoot threatening to trip unsuspecting runners. Note – I have not done a CJ for 2009, so I’m starting to feel very smug with myself. Passed a group of kangaroos grazing, scratching, staring at the mad female runner (that’s the impression I get anyway when I run past them), taking a wide berth past the rather large looking kangaroo grazing near the path I was taking. He, however, just raised his head, had a look and returned to what was obviously far more interesting – eating.

A little loop at the top and back down the side of the nature park before coming to an uphill section I had run earlier. Coming up the hill was the guy walking his boisterous white fluffy dog but this time the big white fluffy dog was not on his leash. The dog saw me and with tail madly wagging, legs and paws going in all directions, tongue hanging out, he bounded up to me and almost knocked me over in his unbridled enthusiasm. Somehow I managed to stand my ground but one of his paws pulled my shuffle ipod off my waistband, which in turn disconnected itself from my earphones and one little silver shuffle ipod went flying through the air. We, the dog and I, watched as the shuffle landed to earth about 2 metres away and then it was on – who would get there first. Me or Chewbacca.

“Harry, stop……Haaarrrryyyyyy!” – this from the owner. So the dog’s name was Harry. “Hhhhhhhaaaaaarrrrryyyyyy”. Futile exercise. Harry was focused on getting my shuffle, and so was I. We both scrambled for the tiny silver item and for a second it looked like the shuffle was going to disappear down Harry’s throat but I somehow managed to get between his mouth, legs, tongue and the shuffle and rescue it. It was dusty and damp from doggy slobber but it still worked. Harry’s owner breathed a sigh of relief and managed to retrieve his overactive, boisterous, rambunctious dog, apologising profusely and possibly wished the ground would swallow him and Harry up. Poor guy! Harry, meanwhile, thought it had been such a great game and that he had made a new friend for the day. Then we parted ways – I headed up the hill and on my way home. Not sure which way Harry and his owner went.
*****************************************************************************

"Success is the sum of small efforts, repeated day in and day out"

- Robert Collier

The Plan

2009-02-09T18:53:00.010+11:00

Finally, the cool change has arrived. I love Summer but enough is enough. The devastating consequences of the Victorian fires has also been a sobering reminder of the harshness of the Australian environment.

Ok, new week, new plan. Let's see how long this one lasts!

Mon:
am - well deserved sleep in until 6am! Tick
pm - Gym - upper body weights session Tick

Tues:
am - 20km run Tick
pm - CIT class Tick

Wed:
am - 12km fartlek run Tick
pm - RPM class tick

Thurs:
am - 19km run tick
pm - Gym - lower body weights session tick

Fri:
am - abs circuit including 5km interval session tick

Sat:
am - long run, 35.13km Tick

Sun:

am - spectating at triathlon Tick
optional - swim Who was I kidding?!

******************************************************************************

"Attitude is a little thing that makes a big difference."
Winston Churchill

Doing the Stomlo Stomp

2009-02-08T15:45:00.003+11:00

Another 4.30am start - two days in a row now and its a struggle. But I was feeling fine after yesterday's run and knew I couldn't wimp out of today's run.......besides I would never hear the end of it if I didn't show up.

There was a good turn out for the Stromlo Stomp - the ACT Veteran's Mountain Running Championships. The selection races for the Australian Cross Country team were also on down at the grass track, so once we had finished our race we could always wander down for a look. After a quick warm up with twofruits and Nick it was time to line up for the start, in our respective age groups, and then we were off, charging up the track that would take us up to the top of Mt Stromlo.

Its always hard starting with a hill,and this was no different. Initially my legs were refusing to cooperate but gradually I began to get into my stride - slow and steady. The path seemed to go on forever; go around one bend and up some more, around another bend and up some more, etc. Finally I was on the road, passing the burnt out shell of the observatory. I hadn't been up here since the 2003 bushfires, but prior to this we used to come up here often for coffee at the cafe after a run.

The loop behind Mt Stromlo caught me unawares and I think it did for a few others as well. There was I thinking that the worst of the hills were over when I encountered a few more unexpected doozies - round the bend and then look up, up, up, before running up, up, up. My strength on the hills (relatively speaking) meant that I could pass a few people who were walking the hills. I may not have been running fast but it was still faster than a walk.

Finally the drink station at the top of Mt Stromlo came into sight - this meant only one thing - it would be all downhill from here on. Fortunately I didn't follow the woman in front of me as apparently she took a wrong turn near the finish and it was another hour before she finally crossed the line.

Anyway, according to the garmin, I ran 10.5km in 59.11min but this doesn't take into account my (quick) stop at the drink station, so I'll wait for the official results. However, I was happy with the way I ran after yesterday's long run.

The very early starts have caught up with me and I had a 2 hr nap this afternoon - probably a bit longer than I would have liked but then again I was tired. Now I'm just waiting for that forecast cool change to happen.

Total kms for the week: 72.3km

Tomorrow:
pm - weights session at the gym
*****************************************************************************

"It's not what you do once in a while, it's what you do day in and day out that makes the difference."
- Jenny Craig

Ay caramba!

2009-02-07T21:21:00.003+11:00

Another hot day - this is becoming monotonous. I love summer but several weeks of above 3o degree temperatures and the past week being in the high thirties, culminating in 40 degrees today, is really trying my patience. Its hard enough training for a marathon as it is without mother nature throwing a few curveballs.

Today the long run was Mt Rob Roy down Tuggeranong way. For northsiders such as myself this almost necessitates taking a packed lunch as I make the journey waaaay down south. Lack of sleep, lack of coffee and the early start time meant that I could barely string together 2 sentences when I finally did arrive, after everyone else as per usual.

Then we were off, carrying extra water bottles to drop off somewhere on the route, given there would be no taps or other sources of water on the way. We also came across one wily wombat out for a run, who joined us for a while. The front runners had already left us behind, no surprises there. The big surprise for me, though, was that I was actually running the hills quite well today. There were still periods of walking but there also lots of hill running, which impressed me no end. Even later on in the run, when I usually succumb to tiredness, I was still managing to run hills.

All in all it was a good run. The weather, humid early on and then heating up as the morning wore on, didn't seem so bad. I drank about 1.8l during the run, and then another 1.2l by the time I got home. We ran 30km which took me 3hr 30.24min, with an average pace of 6.58min/km.

Tomorrow: Stromlo Stomp, 10.4km

*****************************************************************************

"Begin doing what you want to do now. We are not on this earth for eternity. We have only this moment, sparkling like a star in our hand and melting like a snowflake."
Marie Beynon Ray

The best laid plans

2009-02-04T21:19:00.002+11:00

On Sunday I drew up a plan for the week that went like this:

Mon - am - 20km run
pm - weights session (lower body)

Tues - am - circuit plus intervals
pm - RPM class

Wed - am - 20km run
pm - weights session (lower body)

Thurs - am - fartlek run
pm - swim

Fri - am - circuit plus intervals

Sat - am - long run (Mt Rob Roy)

Sun - am - Stromlo Stomp

Then things went awry or as they say, the best laid plans......

What really happened:

Mon - dietary (gluten) issues meant there was no running, no anything that day.

Tues - Forgot that the Cross Country Summer Series was starting this week so that meant no RPM class, but I will do the 5km at Stromlo Park instead. Will move the RPM class to Wednesday evening and the weights session (upper body) to Thursday evening.

Wed - I did run about 19km but work issues meant that I didn't leave work until late and so I missed the RPM class. Will do RPM class Thursday evening and forget about a weights session this week.

Thurs - Still planning on doing a fartlek session before meeting Strewth and Mr B for breakfast. However forgot that I have an acupuncture appointment after work so that means no RPM class this week - will try again next week. Will do a weights session (mix of upper and lower body) instead. Will move the swim to the weekend.

Fri, Sat and Sun - still to plan.

And next week I have to factor in classes again as its the start of semester at CIT.

The cross country run on Tuesday was okay - the weather had cooled slightly so it wasn't really hot. The course is two loops of a grass track and the layout plays with your mind. The way it loops around makes you think you have almost finished the loop and then you discover that you actually still have quite a bit more of the loop to complete. Not a good way to be on a hot day. I ran the first loop comfortably which meant come the second loop I could increase my speed marginally and pass runners who had gone out too quickly and were now paying the price - there were a few of those. And normally I would be among them. I finished in 63rd place in a time of 23.29min.

This morning's run was about laps again - this time two laps within the Pinnacle nature park. Its a hilly course that meanders around the boundary of the nature park. It was a pleasant run and a good way to start the day.

We were discussing exercise at work this afternoon and a colleague said she was too tired at the end of the day to even think about going to the gym, or running, or even going for a walk. She couldn't understand how I could do these things. She also mentioned how stressed she was feeling at the moment with the amount of work we have and the numerous deadlines we have to meet. I said "precisely". She looked at me as if I had spoken in Martian or my head had spun around several times. I said "that is precisely why I exercise before and/or after work - especially when I am feeling tired or stressed due to work." On those days when work is hectic, the deadlines are looming and everyone expects just that little bit more, I find that going for a run, or swimming, or going to the gym helps to take my mind off work, allows me some breathing space and I always feel refreshed afterwards. Whereas if I don't exercise I find I get more stressed, more tired and finally I get sick. I think she understood what I was saying but I don't think she was totally convinced. In her mind, remaining stressed seemed an easier option.

**********************************************************************************
Ewen - you wouldn't wanted to have been within earshot the other day when I realised that my CIT classes clash with the summer series events!!!

Strewth - The thing about pride is it always comes before a fall and you know I'm trying to avoid that. And please note - I have got through January without doing a CJ! (the first time in 3 years, I might add).

Softshoeshuffle - thank you. I may not have been appreciative last Saturday but I am glad I did the last 13km though it damn near killed me. Now about this Saturday..........

Clairie - the saying "what doesn't kill me makes me stronger" kept running through my head last Saturday. It didn't kill me so I'm hoping it made me a little stronger! I've just read your entry for Saturday - we share the pain!

Iiketoast - you're right, it is a long way from a few months ago and I should remind myself of this when things get tough. I have improved.

twofruits - I do blame you!!!! But thank you all the same. This Saturday might be a different story.......

luckylegs - its all about the journey rather than the destination isn't it. Sometimes we get so focused on the end result that we miss so much along the way. I'm still learning this.

**********************************************************************************

"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say
to yourself, "I have lived through this horror. I can take the next
thing that comes along." . . . You must do the thing you think you
cannot do."
- Eleanor Roosevelt

The heat is on

2009-02-01T14:18:00.003+11:00

The hot weather has been unrelenting this week. Cools down marginally overnight before the mercury heads right back up the thermometer again. However at least I'm not in Melbourne where son #3 is experiencing unbearably high temperatures, power outages, public transport problems and being surrounded by very cranky, very hot and very tired people.

Yesterday I drove out to Cotter for a 7.30am start. Carol, softshoeshuffle and twofruits were already there preparing for a hot day out. The start is uphill (which is not my favourite way of starting a run but after running back up to Pierces settlement later on, I won't complain again) but the weather was still pleasantly warm.

The first loop of 23km was relatively comfortable - helped along by a brief stop at Vanities to cool the feet down. At this stage my mind was made up - this would be the only loop I'd be running today. However once back at the carpark and reconsidering my position, with some help by a certain person, I reluctantly agreed to do the out and back Vanities run. It was now later in the morning and the sun was beating down but i figured I could cope with 12.5-13km before calling it a day.

However the run starts with the grinding uphill climb to Pierces Settlement - it just seems to go on and on and on. I managed to run a lot of it before succumbing to walking. Passed Nick coming the other way and then a little further behind, Mick - they were almost finished. Things went downhill for me when I had to walk uphill at the next creek crossing and it did not improve after that. By the time I reached Vanities I was not in my happy place at all, as twofruits discovered. I was hot, tired, cranky and felt like absolute crap. But after sitting in the water I slowly regained my composure and things didn't seem so bad after all.

The run back (and it was mostly running with only a teensy bit of walking up the top of one hill) was far more pleasant - I think its easier to run back to the carpark. Plus there was a breeze of sorts to make it more bearable, that, and the thought that the end wasn't too far away. I didn't even have a coffee once I finished, even though the coffee man was there.

So in the end we did 36km, the toughest part being the last 13km.

Total kms for the week: 100.9km

*****************************************************************************

"Live your life each day as you would climb a mountain.
An occasional glance toward the summit keeps the goal in mind,
but many beautiful scenes are to be observed from each new vantage point.
Climb slowly, steadily, enjoying each passing moment;
and the view from the summit will serve as a fitting climax for the journey."
- Harold V. Melchert

2009-01-30T21:58:00.003+11:00

This will be a quick post because I'm almost feeling asleep at the laptop and I have an early start tomorrow for the long run.

Yesterday I ran 21km before work. I've been tired all week, what with the hot weather and general blahness that has hit me since the Mt Tennent run. I started the run and almost straightaway thought, nope this isn't working, I'll go 5km, turn around and call it a day. This changed to 6km, then 7km, followed by 8km. Each time I thought I'd just go a little further and then I was at the 10.5km turnaround. It was a slow run but I did it. However the gym session scheduled for after work didn't happen - I thought rest would serve me better.

This morning - similar story. At least I could sleep in until 5.30am but it was a struggle to get out of bed for a medicine ball circuit session interspersed by 2min sprints and finished off with a 5km interval run. Can't say it was my fastest interval session but at least I was consistent - consistently slow!

And so on to tomorrow - the session I've been dreading most of the week given the weather forecast. Its meant to get to 38 degrees tomorrow and the long run is at the Cotter where there is no shade. The run consists of 2 loops of about 21-23km. Its going to be hot, hot, hot.
**************************************************************************

Ihatetoast and Ewen - I've been bloody hot the past week with the running I've been doing in the heat. That's my contribution to global warming! ;-)

**************************************************************************

"Do the one thing you think you cannot do. If you fail at it, try it again. Do it better the second time. The only people who never tumble are those who never mount the high wire."

-Oprah Winfrey

Hot, hot, hot

2009-01-28T21:37:00.006+11:00

Mt Tennent run, Monday 26 January - a hard slog - going up Mt Tennent

Heading back downhill

Bushfold Flats

Summer has well and truly arrived - it is hot and there doesn't appear to be any respite for quite a few days yet. I went for a 12km 'easy' run along the cycle path this morning and it was hot, and I'm talking 6am.

The reason for the easy run was because I'm still feeling some after effects of the Mt Tennent run - sore quads and residual tiredness. The plan was to do an easy run along the cycle path but for some strange reason at about the 9km mark I decided to step up the pace and do the last 3 kms in sub-5min kms. Now those of you who routinely clock up sub-4min/kms don't scoff - some of us are elated if we can break sub-5min/km, 6min/km or even 7min/km. All the long slow hill running I've been doing has played havoc with my speed to the point that I don't have any speed! Anyway I managed sub-5min/kms for the last 3kms but it was hot, hard and sweaty work and by the time I finished I looked like I'd been running in the tropics.

This afternoon I went for my regular acupuncture appointment for my achilles/calf problem. The massage that precedes the needles is sheer hell but effective. "Is this too hard?" Dr Pain asks as he focuses on a painful knot in my calf. A muffled 'no' from me as I'm clutching the sides of the bench to avoid hitting the ceiling. By the time he inserts half a dozen needles into various parts of my calf I can barely feel a thing. My reward is that I can there lie there for about 40mins doing absolutely nothing - bliss.

This evening I decided to go for a swim, and so did most of northside of Canberra - hardly surprising in this weather. The lane I chose (medium pace) was well populated but so were all the other lanes so there was nothing for it but to jump in and hope to churn out some laps. Apart from a wayward backstroker and another person who was attempting some sort of stroke (very hard to describe but they were making lots of waves), I managed a kilometre without too many hassles.

Tomorrow:

A dreaded 4.30am wake-up call for a 5.30am, 20km, off-road run.

Followed by a weights session at the gym after work.
********************************************************************

"The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results."

Anthony Robbins

Up and up and up and up

2009-01-26T20:33:00.007+11:00

This morning it was the Mt Tennent Australia Day trail runs. There were several events on offer but I had entered the 20.3km Mt Tennent / Bushfold Flats run. The weather was also starkly different to yesterday morning - blue skies and sunshine early on which meant there would be warm conditions for the event. There were about 19 entrants in the different events but everyone would be tackling the 6.7 km summit ascent with 700m of climb to the top. Then it was back down and for some, back to the start /finish line. For others, including me, it was out to Bushfold Flats and then back to the start / finish line.

The run up to the summit started reasonably well - I was running, albeit slowly, and was determined not to walk. However, my calves begged to differ and eventually I had to walk due to the cramping. From then on it was a mixture of slow running and walking to get to the top of Mt Tennent in 57.55min. While most of the route was in shade there were places where the sun beat down with some intensity. Most of the field was heading back downwards as I neared the summit, with softshoeshuffle just ahead of me - but every time I got close to him he managed to run/walk away from me. Twofruits was well ahead - just over 6 mins faster than me to the top.

The run out to Bushfold Flats should, in theory, be a pleasant run given that we had just made our way to the top of Mt Tennent. The Bushfold Flats course could be described as relatively flat with some undulations yet I always struggle with this stretch - it's uneven underfoot, seems to go on forever and is just a hard slog - fugly running is how I would describe this stretch. There is less shade, and with no breeze to speak of, it was getting very warm. At this point Little Red was playing on my ipod and the song was Coca Cola (#47 on the Triple J Hottest 100):

Opening Lyrics:
My one and only advice
is cold Coca Cola and ice

Main Lyrics:
I know you like it too
My one and only advice is
Coke, Coca Cola and ice

Now I don't normally drink Coca Cola and ice but boy, it was starting to sound really good at this stage in the run!

I passed softshoeshuffle just before the turnaround and then I was finally heading back to the finish line - up a bloody hill! Announcements of results followed with the prizes being a choice between t-shirts, wine and Toblerone chocolate. I'll let you guess what I decided to take home! Anyway everyone gets a prize - its very democratic.

We stopped at Pine Island on the way home to cool off in the water - a great way to finish what was a very challenging event.

********************************************************************
I also listened to Triple J's Hottest 100 on and off today. The top 10 songs were:

#1 - Kings of Leon - Sex on Fire
#2 - MGMT - Electric Feel
#3 - Kings of Leon - Use Somebody
#4 - Empire of the Sun - Walking On A Dream
#5 - MGMT - Kids
#6 - The Presets - Talk Like That
#7 - Pez - The Festival Song(feat. 360 and Hailey Cramer)
#8 - The Presets - This Boy's In Love
#9 - The Ting Tings - That's Not My Name
#10 - Drapht - Jimmy Recard

I have 5 of these on my ipod (1 - 3, 5 - 6)

********************************************************************
Jen: I'm sorry we missed you on Sunday - that was one of the reasons we headed down there after our run. We were hoping we might see you somewhere at the triathlon but then as I said, we were in a coffee queue for quite a while. Next time!

Strewth - it was a great morning. We must do it more often!

Ewen - I had a pretty damn fine coffee this afternoon! How come we never saw you at Mt Tennent this morning?!
*********************************************************************

"If your actions inspire others to dream more, learn more, do more and become more,"
you are a leader"
--John Quincy Adams - 6th U.S President

10k for the day

2009-01-25T21:35:00.004+11:00

The first vets run for the year was at Campbell Park this morning and the weather was nothing what I expected. It was cool (verging on chilly) and overcast - perfect running conditions. Strewth and I managed a 2km warm up before our respective starts. Caught up with a few people and then I was away in group 33. It was only a matter of time before twofruits passed me and not long after the turn around I passed Ewen. I had forgotten about the grinding climb to the turnaround but at least the return run was easier - mostly downhill. Never sighted Strewth on the run - she was just too good for me today. We then managed another 2km cool down afterwards, thus making a total of 10km for the day.

Then we were off to Lake Burley Griffin to hopefully catch up with some people we knew who were competing in the triathlon this morning. Saw Lochie out on the run, which meant, of course, that most people would have finished the event. So we sought out a coffee, of course, and for the next 15-20mins was spent standing in a queue. Caroline, who had competed in the olympic distance triathlon spied us in the queue and came up for a chat, hot chocolate and muffin. Watched the presentations, saw Jodie receive a medal for placing third in her age group, Lochie receive a medal in his age group but unfortunately never saw Caroline receive her medal, due to some recording bungle. Hopefully it will be sorted soon and she receives her medal - she deserves it.

This afternoon I went for a swim - 1km freestyle followed by 500m with a kickboard and fins.

Tomorrow is the Mt Tennent/Bushfold Flats run - 20.3km. It's also the Triple J Hottest 100 countdown. What will be the number one song for 2008?

**************************************************************************

"It must be borne in mind that the great tragedy in life is not in
failing to reach all of your goals--it is in having no goals for
which you are reaching.

It is not a calamity if somehow you die with dreams unfulfilled but
it is a calamity not to dream.

It is not a disgrace if you fail to reach the stars, but it is a
disgrace if you have no stars for which you are reaching.

It is not a disaster if you fail to achieve your highest ideals,
but it is a disaster if you have no high ideals for which you are
striving. Not failure, but lower aim is sin."

Benjamin Elijah Mays - Former President Of Morehouse college

Slip Sliding Away

2009-01-23T16:29:00.003+11:00

This morning I could've swore I was running in the tropics, rather than Canberra. It was 20 degrees at 5.30am and apparently the humidity was 67%. After the thunderstorm and heavy rain last night and in the early hours of this morning, it was definitely steamy and the ground was muddy, making running at times a risky business. There were a few occasions when I slid along rather than ran and some of the downhills I took very carefully.

The cockatoo tree was very subdued this morning - only about a handful of the usually noisy birds sitting quietly in the tree. However there were plenty of those wascally wabbits around (as Elmer Fudd would say) - they are everywhere.

The run went well, a little slower due to taking care not to slip slide away. Another 21km done for the week, making it a total of 71km. Tomorrow will either be a complete rest day, or if I find that too difficult to do, then I might go to the gym.

Ewen: ok you've got me there - I don't think I'll ever manage 147km in a week.

********************************************************************************

"Don't lower your expectations to meet your performance. Raise your level of performance to meet your expectations. Expect the best of yourself, and then do what is necessary to make it a reality"

Ralph Marston

Another one done and dusted

2009-01-21T21:38:00.002+11:00

After a muggy night I was up at 4.30am to have breakfast before heading out on my 20km run at 5.30am. The things I do to fit my training around work and the weather. I can't run 20km on an empty stomach either - if I want to get the most out of my longer training runs I have to eat beforehand hence the early start.

Its also getting lighter a bit later now. It wasn't quite light when I headed off at 5.30am but the start of my running route is along some roads before I hit the trails behind Hawker. After the storms yesterday afternoon and evening everything was still damp and smelt fresh - all the dust had been washed away. It was soft underfoot and there was a nutmeg/peppery scent in the air as I ran through the bush - not sure what plant/tree was responsible for the smell but it was very pleasant. I passed by the 'cockatoo tree', so named because there are usually at least 20 cockatoos perched, hanging and squawking/screeching from the branches. Its a dead tree with absolutely no foliage whatsoever but is usually festooned with the cockatoos.

My run took me through part of the Pinnacle nature park, across the road and past Mt Painter, through Aranda bushland to the start of the Black Mountain nature park and then retrace my steps home. I never get tired of this run. Today there were the cockatoos, kangaroos who would stop from whatever they were doing and stare until I run past, lots of rabbits dashing around and the usual walkers out with their dogs.

On my return trip, running along behind Hawker again, with about 4km to go, there was a familiar figure ahead - familiar, yes, but I wasn't sure why. I don't usually encounter anyone I know running along here. As I drew closer to pass by, I discovered it was KW out for a run with his dog, Gus. So we ran together for a while, chatting, until I reached Belconnen Way where we parted ways. It certainly made the last few kms pass by quickly and pleasantly.

So another run done and dusted for the week. So far, since Monday I have run 45km with probably another 25km to be done by Friday. And today I paid my entry for Six Foot Track marathon, as well as the Mt Tennent Australia Day trail run. The weather forecast for Monday is meant to be 35*c - I hope that changes before then.

Clairie - there might be mileage and time on the feet but no speed unfortunately! I'm the proverbial tortoise watching the hares go racing past. The sleep-in was definitely worth it!

Ewen - I'm still gobsmacked that I ran that distance for the week - I've never run that far before....ever...over a week.

Friar - sounds like the Zephyr was a reliable car.

******************************************************************************

"Big goals get big results. No goals gets no results or somebody else's results."

Mark Victor Hansen

A gentle zephyr

2009-01-17T17:52:00.005+11:00

When I was younger, ie way back in primary school, I loved reading and creative writing classes and I would read many books and write many short stories - for school and just for fun. There would always be a word that would capture my imagination and I would then incorporate the word into everything I wrote. One such word was 'zephyr'. I came across that word initially in some book I was reading and I was smitten! I loved that word and from then on I would add it into everything i wrote. My teacher must've got a giggle from some of the things I wrote - but you could always guarantee there was a gentle zephyr blowing in there somewhere!

Anyway back to today and I have an opportunity to use that word again!!! There was a gentle zephyr blowing this morning as we tackled the Mt Ainslie, Trent's Grave, Rollercoaster trilogy three times, for a total of 41.49km! That gentle zephyr was a godsend while running the Rollercoaster and on top of Mt Ainslie - it certainly made running those distances a little easier. I have memories of doing the same run two years ago - but back then it was a hot day and it was hard work.

It was a mixture of walking and slow running with some reasonable breaks between loops. I have to admit I was surprised that the third loop really wasn't that bad - I was tired but could still run most of it (a bit of Mt Ainslie and Trent's Grave being the exceptions). There is nothing as good as being able to sit down on the seats that very last time and know that you don't have to run another step! (well, for that day, at least!). And its also with a great sense of personal satisfaction knowing that you've completed what you set out to do earlier that morning.

The run was followed by standing in the cool waters of Lake Burley Griffin for about 15 mins with Steve for company afterwards. A persistent fish was nibbling on my ankles - at least I hope it was a fish! It doesn't pay to look too closely at what is lurking in the lake waters! Then it was off home, shower and head into the mall with Mr CJ for a much-looked-forward-to coffee. I have finished the 2 week challenge ie no coffee (nil, zip, nada, zero, zilch), and I now have one coffee a day.

Its now 6.30pm and I feel ok - no soreness, just tired. Looking forward to bed tonight and having a well -earned sleep-in tomorrow morning!

Another totally mind-blowing fact (well for me anyway, if no-one else!) - since last Sunday I have run a total of about 118km for the week!

Today - 41.49km, 4hr 49.58min actual running time at 6.59min/km pace.

**********************************************************************************

"[Do not] assume it is impossible because you find it hard. Recognise that if it's humanly possible then you can do it too."

- Marcus Aurelius, Roman Emperor

Climb every mountain

2009-01-04T17:12:00.004+11:00

Yesterday

But don't imagine a picturesque Sound of Music scene but rather a bunch of runners / walkers making their way up Mt Tennent, in Namadgi National Park, down to Bushfold Flats, up to the top of Apollo Rd, oh and then for fun, retrace their steps.

We may have started off together (six of us anyway) but given the range of abilities and fitness, we soon separated, only to pass at various points in the run. It was cloudy and cool as we ventured to the top of Mt Tennent for the first time and there wasn't really much to see once we'd arrived. There was also a breeze blowing that became gradually stronger (a headwind as we were running Bushfold Flats in reverse) before dying away again near the end of the run.

There were also a few bush walkers out and about - in groups, in pairs and a sole walker (Sven, as we nicknamed him).

While it was a hard run ('run' not being quite an accurate description in my case, and 'hard' not really doing justice to just how challenging the run is) it was with a great sense of satisfaction when I made it to the top both times, not too far behind softshoeshuffle and two fruits. There were several potential CJs - but I managed to stay upright.

Finally after about 4 and a half hours of running/walking time, I made it back to the car park, dusty, sweaty but triumphant. Another tough run done and dusted. And on 26 January I will be running (not walking) to the top of Mt Tennent.

Then bliss......standing in the cool water at Point Hut. Sometimes its the little things in life that make me happy and this was one of them. A coffee would've been nice but as I have given up coffee (part of a food challenge) for 14 days (finishing 14 January) I will have to forgo this pleasure for the time being, along with the chocolate. Bring on the green tea!

Today, my calves are not happy with me at all - there is no way I could run again today even if I'd wanted to. But that's fine - as part of my training I'm running every second day (physio recommendation).

Now to find some bush trails near Bateman's Bay - we're off to spend a few days at the coast. Murramarang National Park looks like it might be a nice place to run.

First run for 2009

2009-01-01T21:20:00.005+11:00

Invincible (Muse)

"Follow through
Make your dreams come true
Don't give up the fight
You will be all right
Cause there's no one like you
In the universe

Don't be afraid
What your mind conceives
You should make a stand
Stand up for what you believe
And tonight we can truly say
Together we're invincible

And during the struggle
They will pull us down
But please, please let's use this chance to
Turn things around
And tonight we can truly say
Together we're invincible

Do it on your own
Makes no difference to me
What you leave behind
What you choose to be
and whatever they say
Your soul's unbreakable

And during the struggle
They will pull us down
But please, please let's use this chance to
Turn things around
And tonight we can truly say
Together we're invincible"

This is currently one of my favourite songs on the ipod. It has great lyrics and always seems to play when I'm struggling during a long and/or hilly run.

Celebrated seeing in the new year with Strewth, Mr B and Mr CJ - it was loads of fun and the time passed really quickly. Then today, for the first run of 2009, I ran with Strewth and Mr B around Lake Ginninderra. I ran down to the lake from home (about 4kms)to meet them and then we set off around the lake. The wind was really gusty at times but when it wasn't blowing it was really pleasant. Ran home into a headwind after the lake run - resistance training! Ran a total of 16km, half of it with great company.

Right here, right now (Fatboy Slim)

2008-12-31T19:50:00.003+11:00

So its the end of another year.

2008 has been and is almost gone; 2009 is just around the corner.

So have you made your new year's resolutions?

Normally I don't buy into the whole new year's resolutions thing given the propensity for people to make rash new year's resolutions and then fail to see them through.

However this time I've decided to set some goals. If you fail to plan, you plan to fail.

After a not so great 2008 I'm planning on having a really fine 2009!

Happy New Year!

Are you gonna go my way (Lenny Kravitz)

2008-12-30T21:30:00.002+11:00

This morning I met up with two fruits and softshoeshuffle for a run taking in Black Mountain, gunbarrel and Dairy Farmers hill, among others. I was on time but I had forgotten my drink bottles and carrier. Fortunately both guys had brought extra drinks. This was my first 'real', hilly off-road run since the 'back' incident 3 weeks ago so I wasn't sure how I'd fare. However, last week I managed a total of 45km for the week, 16km of this was on flat cycle paths, and then I graduated to off-road trails. However not all is peachy just yet - I have developed a sore left achilles and left groin muscle, both of which apparently relate back to my 'back' incident.

Our run started with a run up Black Mountain (which I walked) and then backtracking down the path we had just come up. I was running downhill very carefully because downhill running puts more strain on my back at the moment so the guys ran away from me. No problem, I knew where they were going....or so I thought. I got to the bottom and no-one was there. Funny I could've sworn I didn't pass them on the way down, so where were they? Seems like I was too engrossed in listening to my music and watching my footing to take any notice of where they were going and I missed a turn-off. Luckily two fruits had come back for me, envisaging I had either done a CJ or my back had given way. Then we made our way back to where he had left softshoeshuffle, only to find he wasn't there. Oh dear, this run was going really well!

We eventually regrouped and started off again, along familiar territory (for me) in Black Mt nature park and then it was time to head across to Stromlo. Without thinking I was heading for the shortest way across, which in this case was a road (part of Glenloch Interchange). Not a good idea! Instead we followed the cycle path underpass - a much safer route.

The rest of the run had its highs and lows for me but this had more to do with my lack of running for the past 3 weeks rather than any pain or niggles. The weather also was starting to change - we started in warm sunny weather but a large black cloud was looming and the wind was picking up some strength.

Finally Black Mt peninsula came into sight - oh what a reassuring sight to see my car! I ran close to 24km this morning - some of it easy, some of it hard but as always, with great company. I know I wouldn't do half of what we did if it wasn't for the moral support and the 'just being there' that I get from running with these guys. So a big thanks and hugs to two fruits and softshoeshuffle.

And a good time was had by all......

2008-12-17T07:47:00.003+11:00

Last night it was the final dinner for the year for the Speedygeese group. The dinner was at Phnom Penh restaurant in Belconnen. Despite the fact that I don't think I have turned up to even one session this year at Parliament House, I would like to think I am part of the speedygeese group in spirit so attended the dinner. It was a great night - great company, lots of laughs (could be the drugs!), and great food. So thanks Geoff for organising the dinner - I'm sure everyone had an enjoyable night. I know I did.

Now if only I could run off all this extra food I am consuming at this time of the year!!!!!

Update on injury - I'm actually not feeling too bad this morning. The back was taped yesterday so that helps. Will go for a walk after work - I have been given permission by my physio.

Never assume anything!

2008-12-16T13:58:00.002+11:00

Last Tuesday I injured myself and it wasn't through running - so no I didn't do a CJ (I saw your comment Ewen!).

It had to with a frozen computer, a desk and power cords underneath the desk. That is, my work computer froze during log-on, the on/off switch wouldn't work, hitting it definitely didn't work so this meant I had to crawl under my desk to pull the power plugs out of the power board (or whatever it's called), as we don't have power switches up on the desk. I gave the cord a yank, hit my head on the underneath part of my desk and thought that was it.....until I went to stand up..........and couldn't. My lower back went into painful spasms and I had to get back on the floor until it settled down.

Since then I have been to the doctor, the physio (three times), and for acupuncture (twice). I'm on muscle relaxant medication plus anti-inflammatories. The back went into spasms again Sunday night but since the acupuncture it has settled down so now I'm feeling almost human and not likely to snap anyone's head off or burst into tears. I have another lot of acupuncture Thursday afternoon - I have to admit I've been impressed with the results so far.

Then we fly to the Gold Coast Friday afternoon for son #3's graduation from Griffith University which is on Saturday afternoon. Then we fly home Sunday.

I miss my running.

A sad day

2008-12-08T20:03:00.002+11:00

This afternoon I heard the saddest news: Dual Commonwealth Games marathon gold medallist Kerryn McCann has died from cancer at the age of 41.

Kerryn McCann was aged 38 when she provided one of the dramatic highlights of Melbourne's 2006 Commonwealth Games.

Exchanging the lead several times with Kenyan Hellen Cherono Koskei as they approached the MCG, Kerryn hit the front and entered the stadium to a massive roar from the crowd.

As the pair battled the final stretch around the stadium, Kerryn lost the lead before summoning an inspiring home straight burst to eclipse Koskei and snatch victory by two seconds.

She described it as 'probably the greatest victory I've ever had, or the greatest race I've ever run'.

An inspirational woman, athlete and mother.

Its a long way to the top......

2008-12-08T19:44:00.002+11:00

but it had nothing to do with rock'n'roll! Saturday's run was the hardest, toughest run since.....since... since the last time I walked/ran Mt Tennent.

I really only saw Mick and Nick before we started and then only in passing, usually when I was walking up as they were running down Mt Tennent, and they were looking relatively fresh in comparison. Steve, softshoeshuffle, JK and I ran together in parts or met up at the summit once or twice.

The first ascent from the Visitors Centre is rocky, steep and not for the faint-hearted (Strewth, you'd hate it!). I rolled my ankle not far from the start but fortunately it wasn't serious and for a while I didn't say anything because I didn't want to jinx myself. The only times I really noticed anything was when I stopped running or during the final descent back down to the Visitors centre, when the ankle was aching a bit. (Today - Monday - it's fine).

We passed a group of bushwalkers on the way up to the top for the first time, then some of the same group on the descent to Bushfold Flats, and then again on the final descent. Otherwise it was just us crazy runners. As mentioned I walked a good part of the uphills and even that was really hard work. But I'm stubborn and I was determined to get to the top for the second time even if it took all day. That, and the fact I had run out of water and there was a water tank at the top!

However, it felt so good to finally finish back at the cars - five hours (4hr 30min running time), 30.5km and 2,323 calories later! Not only because it had been a tough gruelling run but because I had completed it - despite a lot of walking. The run may not have been fast, it was definitely not pretty but I did it.....and I have DOMS to prove it!!!!!!

Rest day

2008-12-02T20:29:00.002+11:00

No running, no gymming; instead a well earned rest day to recuperate and recover.

Today I came aross this quote:

It comes from a book called Another Roadside Attraction by Tom Robbins. The character named Amanda is listening to an FBI agent go on about courage, trying to get her to give up her husband's location. She responds with:

"Courage? You risked your life, but what else have you ever risked? Have you ever risked disapproval? Have you ever risked a belief? There's nothing particularly courageous in risking one's life. So you lose it. You go to your hero's heaven and everything is milk and honey til the end of time, right? You get your reward and suffer no earthly consequences. That's not courage. Real courage is risking something you have to keep on living with. Real courage is risking something that might force you to rethink your thoughts, and suffer change, and stretch consciousness. Real courage is risking one's cliches."

Hope everyone had a good day.

Tomorrow: 16km off-road run in my new, you-beaut off-road shoes, before breakfast.

Gym at lunchtime.

End of year assessment in client screening and assessment in the evening - and then classes are finished for the year. Yay!!!!

From Innabaayna to Tuggeranong

2008-12-01T11:43:00.001+11:00

Groundhog day.

Alarm went off at 7am - turned it off, dozed off.

Woke up - blinked, blinked again, rubbed eyes - 8am.

From bed to Innabaayna (site of last Vets run for the year, out on Majura Rd) - in 45-50min including coffee on the run.

I was in Group 33 as I'm still paying the price for a really good run back in February 2006 and as happened last month, all the back runners passed me before the turnaround, or just after. It was beginning to look like I would come in last because I'm sure everyone passed me and I hadn't passed anyone. The legs felt heavy to start with and any hill brought me to a shuffle but I was gradually getting into my stride - it just takes time. I kept Steve in sight but really all I was trying to do was run at a comfortable pace.

I finished 80th (of 94 participants) in about 34.28min, an average of around 5min/km pace. Not too shabby after Saturday's run.

Then yesterday evening I went with some work colleagues to see Joe Camilieri (sp?) and the Black Sorrows who were playing at the Tuggeranong Festival, down by the lake. It was a great night followed by fireworks. However the coffee I had at 8.45pm (late by my standards) meant I had a very sub-standard night's sleep.

This morning I was at the gym doing a weights session followed by 30min cardio intervals on the bike. My legs are still feeling a little sluggish but not too bad.

The 4WD in running shoes

2008-12-01T11:18:00.004+11:00

On Saturday Steve, softshoeshuffle, JK and I met up at the Cotter for our weekly long run. We had arranged to meet at 7.15pm at the t-junction of Cotter Rd and Urriara Rd to make a decision about where to run based on the weather, just in case it was like last Saturday all over again. The plan was to get up early (about 5.30-ish), have breakfast and then head off to meet them at the designated time. Instead it panned out like this - alarm goes off at 5.30am, turn it off, lie there thinking about getting up, doze off, wake again at…what's that…surely not….6.40am, launch myself out of bed, mad dash to cupboard to find necessary running gear, sprint to the kitchen to make the absolutely essential coffee, whip up a blend of banana, milk and protein powder (breakfast), frantically grab miscellaneous items needed for running such as Garmin, ipod, cap, sunnies, shoes etc, etc, and I was out the door. Somehow I managed to make it to the meeting point on time (ok, maybe I was a couple of minutes late).

I hate runs that start with an uphill - this was one of them. And it kept going up courtesy of Mt McDonald - my calves were hating it with a passion. Lovely view at the top once the calf cramps eased off. I was also wearing my new you beaut 4WD in running shoes - the Salomon XT Wings.

"Looking for more speed and power? Try Salomon’s new top of the line all terrain running shoe, the XT WINGS. With solid foot support and excellent grip, this lightweight and versatile shoe allows easy running on a wide variety of terrain, from flat sandy fire trails to steep rocky singletrack. The new Agile Chassis System (ACS) provides a perfect balance of cushioning, stability and responsiveness. Quick-drying breathable mesh provides ventilation for the entire foot, while the soles of your feet remain fresh and odour-free thanks to a special anti-microbial treatment. Salomon’s innovative Quicklace™ system ensures the shoes deliver a snug fit with just one pull."

These shoes are amazing - rocky rough trails - no problem. Downhills - no problem. I am morphing into the Downhill Demon - a big turnaround from the previous Downhill Dunce that I was. Don't get me wrong, I still have a lot more work to do on my downhill running but these shoes have given me the confidence, so look out knees! Now, if only Salomon could develop a shoe that helps make uphill running easier!! (or getting out of bed in the morning a lot easier!)

So in summary there were hills, downhills, lots of talking and laughing (especially about Zits - a comic strip in the Canberra Times), lots of swearing under breath (from me as I was struggling up hills), music (when the going gets tough, the music goes on), muscles going lactic, a snake, standing in cool water, sunshine then cool breezes, and a coffee man who didn't hang around to take our orders (bah humbug).

I think we ran about 31km in around 3hr 10min (running time). Next week: Mt Tennent. Enough said…….

Winter in November

2008-11-23T17:40:00.002+11:00

The plan was to run the Cotter. With great trepidation I drove out to the Cotter, the weather matching my mood - it was grey, cold and miserable. However by the time the guys (Two Fruits and softshoeshuffle) showed up and we unanimously agreed to run around Lake Burley Griffin instead, I was feeling much more confident of making the distance.

Not long after we arrived at Black Mountain peninsular several more cars showed up containing some very familiar faces: Roger, Maria, Peter, Helen, and Charlie. Time for a quick chat and then we (me, two fruits and softshoeshuffle) were off around West basin. The weather wasn't too bad - not exactly shorts and singlet weather (i was wearing several layers) but there were patches of blue sky and sunshine.

However can't say the same for the last 8km we ran once the others left for coffee (sob!). It was bitterly cold, windy and I'm positive there was a touch of sleet. It was miserable but I wanted to get in 25km for the day so there was nothing for it but to tough it out. Also by this stage my legs were feeling it - they were very tired. However it was with great satisfaction when we completed the 25km. I was going to treat myself to an Italian hot chocolate at Belconnen markets (its not dissimilar to a cup of melted chocolate rather than the insipid hot cocoa-type chocolate you usually get) but they don't sell it anymore (double sob!).

Today I feel fine - no soreness or tightness in the legs. I attribute that to the wonderful epsom salts bath I had last night - it was bliss.

The weather is still the same - wet, cool and miserable but its doing the garden a lot of good. Our strawberries are going crazy and they are so delicious - they may be small but so sweet. Just great with dark chocolate - for the antioxidants of course!!!!

Tomorrow the plan is to go to the gym before breakfast/work for a weight session (back and biceps) plus a 30min hard cardio session on the exercise bike.
Tomorrow night I will be assessed on instruction in resistance exercises for the abs/back and arms, plus on one piece of cardio equipment(bike, crosstrainer, stepper or dreadmill). I've been studying today and using son #2 as a guinea pig!

Stop the treadmill, I want to get off!

2008-10-09T11:46:00.002+11:00

I have been busy busy busy. Trying to fit in going to the gym for weights sessions and a cardio session, plus slowly building up my running, as well as turning up to work and trying to get through my inbox. Oh and family…yes….remembering to at least sight them once a day for more than a passing glance! It has been very hectic this week. I can't believe one long weekend (last weekend), having half of today and all of tomorrow off, and going to Melbourne would generate this much activity….but it has. I'll be so glad to get on that plane tomorrow (it is Qantas so keep fingers crossed) and just sit there for an hour or so and tune out.

The original plan for going to Melbourne, many months ago now, was to run the marathon. Then this was revised to the half marathon. This was changed to the 10km. Now I'm going to a Gluten-free expo which happens to be on this weekend, at the Exhibition Centre. These days little things like this can get me very excited! So no Ewen, no running for me this weekend.

Thanks SpeedyG for your thought - I am definitely feeling much better now and my running kinda resembles running these days.

iliketoast / Tesso - chocolate, on the whole, is gluten-free. How cool is that!!! (ok there are things I can't eat chocolate-wise but there is still enough for me to occasionally indulge in) And Tesso, you commented previously about Gym Maintenance 101 - or more precisely asked what it was. As part of my Cert 3 Fitness course, we have to look at the equipment in the gym and the types of things that can go wrong, break down, loosen, etc and how to repair them (or at least the basic uncomplicated stuff). Very underwhelming but I'm sure its very useful information. My usual response however when things break down is to delegate!

An entree

2008-10-06T21:30:00.004+11:00

I finally feel like I am well on my way to full recovery. This morning I ran a 6km interval session and I felt great during and after the run. Lately each run has been really hard work, the pace has been oh so slow, and I've been so relieved to finish - I really wasn't enjoying it. But I persevered because I missed the feeling of freedom when running and I knew it must still be there somewhere. And today I tasted it again - an entree so to speak! Admittedly it was only 6km and the pace would not be considered fast by many people but for me oh boy, it felt so good. Woo hoo!

And fortunately I managed to fit my run in during the morning because then the showers came and it got very soggy and very cool outside.

Then this afternoon I did a lower body and arms weights session. Can't you see my halo sparkling?!

Plus this weekend I also managed to complete and lodge 4 tax returns and complete my Cert 3 Fitness assignment - a maintenance log and schedule for 2 types of pin loaded weight machines, a cardiovascular machine and free weights (now that was exciting - NOT!). And the reason for all of this activity?

We are having a long weekend next weekend in Melbourne - can't wait!

Not all rice crackers are created equal

2008-09-23T17:35:00.002+10:00

This I learned the hard day last night/this morning. Last night while at class (doing the ever-exciting Gym Maintenance 101) I had some rice crackers. The person who was offering assured me they were fine to eat and silly me, I also assumed they would be fine. Not so!

A night of sweats, bloating and headaches and a morning of severe stomach pains and other symptoms - all this from a couple of suspect rice crackers.

Then I received a very apologetic call from one very upset friend. She thought she had packed the gluten-free rice crackers for class but had mistakenly packed the other ones instead - ones containing gluten.

Oh well - live and learn. But I will be more careful next time someone offers me a snack.

Mullet Monday

2008-09-23T17:28:00.003+10:00

This entry is not about running.

After all you really don't want to hear that "I ran 5km, it was hard; or geez I struggled in that 8km I ran on the weekend". Boring.......

At the moment my running is just not that interesting (if it ever was). My goal hasn't changed - I am still aiming for SFT in 2009, though at the moment it feels like I am at the bottom of one of those huuuuge hills wondering how on earth I am going to make it up to the top!!!!

So there won't be too many running entries until things get a bit more interesting than the slow 5km - 8km along the cycle path.

However I did go to the gym Monday lunchtime. Now this is a time of the day that I don't usually go to the gym but I was too tired that morning to get out of bed to do anything that looked remotely more active than eating breakfast, showering etc!! So I made a promise to myself that I would go to the gym at lunchtime. Now this is usually a hollow promise - one where mentally I go "yeah, yeah - until it gets to lunchtime and then there will be a brief to do, someone to ring, a meeting to go to, or more importantly a coffee date". But I kept my promise and found myself in my gym gear in a busy gym at lunchtime.

What struck me first was the number of young guys were there - they must be from the nearby college. The next thing that struck me - I didn't know mullets were back in style! Boys, boys, boys - the mullet style is not stylish, trendy or god forbid, sexy. What on earth has possessed you to adopt this ridiculous style? Apologies to anyone reading who is a fan of mullet hairstyles but for me it conjures up scary memories of Billy Ray Cyrus *shudder* The mullet is up there with those 'orrible little rats tails that some guys have - you know the ones - they have either shaved their heads or its very very short but they persist with either a little fringe or a rats tail or both. *double shudder*.

So there you go. Now you know one of my pet hates!

The Road to Six Foot Track 2009……

2008-09-08T12:42:00.001+10:00

This morning I started running. Or more specifically, I started the Couch to 5km program – a program I have actually used with work colleagues and my son, all of whom were non-runners. However at my current level of fitness and dodgy health status, I thought it was probably an appropriate starting point for me too!

The session this morning started with a 5min brisk walk warm up, followed by 8 x 1min jog (90sec walk). I began really well, I thought. It was like, wow, I haven’t forgotten how to run, I’m not huffing and puffing, this is good. By the 5th 1min jog, it was more like gosh, how many more of these blasted intervals do I have left, it’s a bit harder than I thought, where’s my puffer?! But in all honesty it did feel good to be back outdoors and doing something that vaguely resembles physical exercise. After 6 weeks of doing bugger all, this felt great…..after I had got my breath back and my heart rate had dropped from alarming levels.

In five months I will be running Six Foot track. Today was the just the beginning of that journey!

The light at the end of the tunnel

2008-09-01T15:21:00.000+10:00

It has only taken me all of the month of August but I think I am finally recovering from a bout of pneumonia, which was further compounded by sinusitis and complicated by a recent diagnosis of Coeliac disease. So I think I’ll just forget the month of August and move on….

Today is the first day of Spring and Mother Nature has certainly laid the weather on – gorgeous sunny blue sky, no clouds (that I can see while gazing out my window at work, taking a break from the squillions of emails that have accumulated since I’ve been away).

I haven’t run for over a month now. I went for a walk to the local shops on Saturday and suffered with DOMS on Sunday – sad, isn’t it! So I’ll focus on doing some more walking this week and maybe try slow jogging next week, fingers crossed. But at least I am up, out of bed, back at work, and feeling halfway normal – can’t wait until I feel 100% healthy again!

Temporary break in transmission

2008-08-08T20:05:00.002+10:00

CJ would like to apologise for the temporary break in transmission - normal programming will resume as soon as possible.

I am currently laid low with pneumonia and have recently been diagnosed with Silly Yaks disease. This has put a real dampener on things - no breakfast with Strewth and Mr B yesterday, no going out to dinner tonight with friends, and no Sydney this weekend.......*sob*

Good luck (and more importantly have fun) to everyone doing the City to Surf this weekend - I am very jealous. I will be thinking of you.

Bush Capital 25km

2008-07-29T14:11:00.000+10:00

I had decided about a week or so ago that I would enter the Bush Capital 25km event that was held last Saturday morning. I have run the event on 2 previous occasions, the last time being back in 2006.

So it was I fronted up in freezing conditions Saturday morning for the 9am start not feeling particularly enthused about running through the Mt Ainslie and Majura nature parks when I had lost feeling in most of my fingers and my legs were turning a chilly shade of purple. The first kilometre of this course is particularly challenging, especially as I like to ease into hills at the best of times. Its not that the start is particularly steep but just that the path gradually rises upwards. My legs had gone lactic and I still had 24km to go!

For most of the run there was a discussion (argument?) going on between my mind and my body (generally my legs) which went something like this:

Body (legs): Are we there yet? This is too hard – lets stop and walk a bit

Mind: don’t be so wimpy; just take it slowly. You’re not worried about times so enjoy it.

15mins later
Body (legs again): Are we there yet? This hill is too hard – we’ll have to walk.

Mind agrees: I walk the first of many hills

About a km before the turn for the 16km runners
Mind: you know you do have the option of doing the 16km course instead of the 25km one. The pain could be over with a whole lot earlier.
(The faster 16km runners had overtaken me at this point)

Body decides to show a streak of stubborness and refuses to wimp out. A quick drink at the drink station and then we pass the point of no return - on to Majura nature park. Body then regrets streak of stubborness. Mind has switched off and is focused on the music instead - anything to blot out the tiredness and the constant 'are we there yet?' from body. After all body was given the chance to do the 16km and knocked it back, so suffer!

By now feeling and colour have returned to fingers. Long sleeved top is off and tied around the waist. Concentrate on footing - the last thing I want is to do a CJ out on the course (there were a couple of people who weren't so lucky and were sporting bloodied knees and arms). Occasionally pass a walker - feel really good about this. Ok, so they might only be walking but hey I'm happy to pass anyone at this stage, though there was a time heading up a hill when I couldn't catch the walker, and I was running. Sad, I know. Started seeing runners returning after reaching the turn around - some look way too comfortable and relaxed. Others more closely resemble how I feel. Say hi to Mango as he goes past (he's one of those infuriatingly relaxed runners).

On the return trip I focus on the runner in front of me and try not to let the gap between us get any bigger. Pass some more walkers plus the occasional runner. Mind and body have finally made a pact to work together to get me over the finish line - then I think both will be rebel and refuse to do anything else for the rest of the day. I start to appreciate nature and accompanying chorus of cockatoos - not the most musical bird song but quintessentially Australian. Finally the finish line comes into view and then its over - that's my long run for the day done and dusted - mind and body very happy. Then I spent almost as long trying to unpin my number and hand it to one of the officials - there was no hand/eye coordination happening. Stand around for some chit chat, make arrangements to meet Jen and others later in the day (Jen went on to do an awesome 10km time on a tough course) and then I headed off home for a) coffee, b) shower and c) a doze on the couch before meeting up with Strewth, Rochelle, Aki and Jen at Tilleys for a very pleasant couple of hours (and to hear about the up and coming Jen's Big Adventure).

Later heard that Kelley did 3hr 41min in the marathon and was the second female. To quote Strewth, "awesome!"

ps

2008-07-17T17:06:00.000+10:00

...and it was a lovely 5 days away (despite the weather) with Strewth and Mr B!!!!

The Cold Coast

2008-07-17T16:50:00.002+10:00

Just a quick note as I'm about to head home but thought I should post something about the Cold Coast marathon (and no, its no typo!). The weather was abysmal and I even purchased a thermal top at the Expo, as well as a snazzy pair of "skins-type" running knicks, black and pink short sleeved and long sleeved tops...... Then at Harbourtown I bought the cutest pink running top with 'Chocolate without the Guilt' on the front (hmmmm).

Met up with Roger, Ewen and LL for dinner on Friday evening at Tooleys - had a really delicious risotto. Then we went back to LL's amazing apartment - one very swish, stylish apartment.

We had lunch and coffees with Katy and Ewen on Saturday - when the weather was at its worst (rain, wind, and cold). It was great to catch up with Katy (soon to be an aussie - oi, oi, oi!) but never managed to catch up with Mark - a cryin' shame.

What's that? The marathon? You want to hear about the marathon? You don't really but if you insist - it was very ordinary but then my running has been very ordinary lately (like the last 8 months). However there is a very good (medical) reason for the decline, and hopefully things may pick up shortly.

I had a revelation while chasing the green balloons (the 3.30hr pacer) - a) I wasn't going to catch him, b) for the past few months I haven't been enjoying my running because I've been too focused on trying to run PBs and getting nowhere fast and running was becoming a chore, and c) this was going to change as of now (probably about the 10km mark of the marathon!). So I settled into some sort of rhythm and just enjoyed the journey rather than beating myself up for not meeting a particular 'time'.

And that's how I'm going to run from now on - no PBs in time, no beating myself up for not meeting some arbitrary time, and enjoying the journey. If I do run a good time then that will be a bonus - but its not the sole focus of my running.

Next event - Bush Capital 25km. Bring it on!!!!

Minus one degree but who’s counting

2008-07-03T15:25:00.000+10:00

Went for a run this morning resembling the Michelin woman, I had that many layers on. It was cold, clear and frosty and a very chilly minus one degree. My face was frozen into a Joker-like grimace. The only thing that kept me going was the thought that tomorrow I’ll be on the Gold Coast, tomorrow I’ll be on the Gold Coast…..

I had a quick look at the weather forecast for the Gold Coast, for the weekend, and they are forecasting showers and a maximum of 21 degrees (the minimum temperatures are our maximums!) Looking out the window just now it looks like a lovely day – blue skies, no wind……until you actually go outside and the cold air hits you.

Good luck to those who are running anywhere on the weekend. The next time you’ll hear from me will be after the marathon…..some time…..

But wait there’s more……

2008-06-30T14:04:00.002+10:00

This coming Sunday I’m running in the Gold Coast marathon. I’ve trained as best as I can, with Pat’s guidance and encouragement, even though my goal times and actual times are getting further and further apart! I’m relatively injury-free. I’m looking forward to a break up on the Gold Coast with 2 of my bestest friends, and hopefully we’ll have some warm weather. Shopping doesn’t look too bad either.

So what’s next on the agenda? I’ve decided to do something completely different and *drum roll* will be part of a 4 person team doing the 100km Oxfam Trailwalker in late August (Hawkesbury to Sydney). I met with two of the team members for coffee today and agreed to help them out after one of their original members had to pull out for personal reasons. It sounds like a big adventure and I like the fact that its done as a team – we start together and finish together. So I have a few long walks to do once the marathon is over, including one that will start at 7am and finish at 7pm, and another weekend where we will do a 40km walk both days. There will also be a couple of night walks of a couple of hours to look forward to, so we can get used to walking in the bush with headlamps.

But first things first, this Sunday – I am focused, I am pumped, I am so ready………for a great weekend on the GC!!!!! Oh, and there’s that little run I have to do while I’m there!!!!!!!!!

It's been a while.........

2008-04-23T14:20:00.002+10:00

Told you I had some work to do before the Half ironman triathlon in December!!!!!

Mission accomplished and Go Charlie Go!!!!!!!

2008-04-22T17:04:00.001+10:00

I know this entry is a little late but since the marathon I’ve been flat out trying to finish an assignment, and submit it, and work to a deadline on a presentation at work

As you may, or may not be aware, the lead up to Canberra marathon was plagued by injury, illness and infection. Not to mention, the odd binge or two on chocolate due to the all of the problems I was experiencing (I had to get my endorphins somehow and I certainly wasn’t getting them from running).

Anyhoo marathon day dawned black, wet and there was lightning – hardly an auspicious start.

Actually you’ve read everyone else’s reports and seen the photos so let me just say that I ran the marathon comfortably, 10mins slower than last year and the injury held out (tho there were a couple of times I was pretty worried). My official time: 3hr 37.41min, 7th woman in my age group, and 395th of 1,041 competitors.

The best thing about the day though was that Charlie ran a huuuuge PB by about 11 mins and we managed to run together or close to each other for pretty much most of it. So a big well done to Charlie – you did well!!!!

So now it’s on to training for Gold Coast marathon. I do have a goal time in mind but will keep it quiet for now, won’t we Tesso!!!!!

And I’m planning on doing the Canberra Half Ironman triathlon in December this year (I must be stark raving mad) so I’m going to gradually add in swimming and cycling sessions. At least I’ve given myself plenty of time.

ps A big thankyou to that amazing cheersquad duo - Katy and Mark. Anyone that can make me laugh when everything is hurting has to be doing a great job! Thanks guys!

Warning - Black cloud hovering

2008-03-31T12:30:00.002+11:00

The marathon is 13 days away and right now the physio has ordered no running for 5 days. You're kidding right? I've started my taper, its true, but this is ridiculous.....a sudden taper you might say. This has only been issue #546 that I have had training for this marathon. It seems I run okay for a couple of weeks and then *pfffft* something happens - I get sick (a few times now), I fall (and I don't even have to be out running for this to happen), work/study/home/life gets in the way......

So what's the problem this time? Well it seems that I have aggravated something (muscular or neural we're not quite sure but probably a bit of both) in my glute that is having an effect on my hamstrings and generating some swelling on the medial/posterior side of my left leg. When some strength tests were tried on my left leg I couldn't do them - there is no strength there, no matter how hard I tried to exert some pressure. How did this happen? Thinking back, I did slip down a rocky slope after the Skyfire fireworks a couple of weeks ago, and landed very heavily on a rock, on my left glute. Its been since then that the problem has developed, especially while running while away at the coast over Easter.

So I'm cranky, tired, miserable, eating to compensate for not running and basically indulging in self sabotage. I see the physio again on Wednesday after having run that morning. Fingers crossed there is some improvement. At the moment I am weaning myself off chocolate (who am I kidding - I've gone cold turkey) and eating apples instead. Not quite the same really. But I don't want to waddle to the marathon start either!

Waaaaaaaaaaah!

I'm still here....

2008-03-19T14:02:00.003+11:00

I noticed Ewen's comment on Two Fruits blog - something about CJ's blog biting the dust. Ewen, never mention CJ and 'biting the dust' in the same sentence please! That's just asking for trouble.

I have been running - 32km at the Cotter on Saturday (with two Fruits) - for a flat run it was rather hilly!!!!!!! Still, there was no walking and joy, oh joy, there was a mobile coffee stand at the finish. I thought I was seeing things - had to pinch myself to make sure I wasn't dreaming! It would have been perfect if they also sold Magnum icecreams! Anyway a great run and great company.

This morning I did a 20km run before work. It went something like this: Up at 4.30am for my first breakfast of toast, banana and honey. Out the door at 5.30am for a run around the 'burbs under the street lights because it was dark. About 6.15am stopped off at home for something to drink. Then headed offroad up behind Hawker and then ran parts of the Pinnacle nature park. Home again about 7.40am for my second breakfast - omelette made with 1 egg and 3 egg whites. Shower and then off to work by 9.30am.

Off to Hyams Beach over easter - it can't come soon enough!

I didn’t recognise you with your clothes on!

2008-02-28T16:17:00.002+11:00

Now that’s a statement guaranteed to get some looks in a busy shopping centre! And this was the comment I got from Katie (one of the speedy geese) as I was on my way back to work after lunch today! There were a few sideways glances our way after this announcement!

But that’s probably the most exciting thing that has happened to me today.

I ran a 12km fartlek session this morning, mentally reciting the names and positions of the skull bones as I was doing this. Then it was a quick revision of anatomical and movement terminology.

No classes tonight but I will be attempting my first legal principles assignment.

Today's fantale tally: 6
Yesterday: no fantales but 5 sherbies
Tuesday: 9 fantales

Breathe deeply…slowly…….reeeelllllaaaaaxxxx

2008-02-26T12:09:00.000+11:00

Aaaargh! I’m drowning in assignments and homework – don’t these lecturers realise I have a life? That I must run 100km for the week and go to work for at least 8 hours a day? And then somewhere in there communicate with the family…in person…face to face. And sleep….and eat….and do all those other things ‘normal’ people do.

Calm down, breeeaaathe……

I ran a total of 100km for the week, last week. It was my heavy week. This week is an easy week thank goodness. So I am remembering how to have an intelligible, let alone intelligent, conversation, not fall asleep at the table, and not have that glazed, dazed look at work – doesn’t inspire much confidence apparently!

On Sunday I ran the monthly vets’ event at North Curtin – a 6km course that includes a hill at the start before a lovely downhill stretch followed by a flattish bit on a cycle path. This month I started in group 35 (down from group 36) and watched as the others in my group took off leaving me in their wake. Not to worry – I had already run 7km that morning, before breakfast, so I had no grand plans of setting any land speed records. However I did manage to pick up some speed and managed to say hi to Mr B, Strewth, Charmaine and Geoff B as I passed them (not necessarily in that order). It was a good run and by the time I had crossed the finish line 27.57min later I had completed my 100km for the week! Yay!

Sat through the riveting subject of Contracts last night in the Risk Analysis, OH&S and Legal Principles class – it was about as exciting as my previous classes on negligence and duty of care. Thank goodness the lecturer has a sense of humour. Fortunately there are only 4 more classes left for this unit. Unfortunately there are also 2 assignments and one is due in 3 weeks time. On Wednesday nights we have anatomy and physiology – far more interesting. Though I have to say I can’t recall from my nursing days (way back in the dim dark past) there being so many bloody bones to remember! I’m trying not to confuse my sesamoid with the flat, the long with the short, the tibia from the fibula, the femur from the humerus….you get the picture! Not forgetting the medullary canal, diaphysis, epiphyses, etc, etc. And this unit also involves weekly worksheets, an exam and a presentation including a class handout.

Breeeaaathe……reeeelaaaaax………

And did I mention the dancing fantales? No, maybe not, let’s not even go there……..

Gym…..race…..hilly run…..feeling wasted…….

2008-02-06T15:56:00.000+11:00

It’s been a busy couple of days exercise-wise. Yesterday morning I fronted up at the gym for the first of my twice-weekly weights session. I think it will be time to tweak my program soon – I’ve been doing this one for a while. I had to rush through the session as I had an early meeting down in Tuggeranong (my gym is in Woden) – I hate early meetings. But then on the other hand at least then its out of the way.

After work it was time to head off for the second race in the cross country Summer series – this one was a 5km at Weston Park. The weather was very different to last week – not as hot, it was overcast with a breeze blowing, though it felt very warm while running. All the usual suspects were there and I got to catch up with Kelley. It was lovely to catch up. The course was definitely cross country – all on grass, which can be hard and tiring if you’re not used to it. I would have preferred not to have gone out too fast…again. Next week I plan on negative splitting and finishing the race strongly, not just barely holding on. The other thing is that I have to get up for a medium long run the next morning so I really don’t want to go hard the night before.

This morning I ran 16km up hill and down dale. I was pleasantly surprised that I didn’t feel as tired as expected. The run itself was uneventful though I did see a lot more people out running this morning. It was also quite foggy.

The rest of the day I felt wasted – the gym/run sessions of the last couple of days had finally caught up with me and my brain has turned to mush. My bed is looking really good right about now………

Dreary day – dreary mood

2008-02-04T15:01:00.000+11:00

Rain is good, don’t get me wrong but I do like the blue sunny skies. There is no sign of sunny blue skies today – it’s grey, cloudy, and drizzly. Perfect weather to be home reading a good book (I’m currently reading The Power of One – Bryce Courtney), not sitting in a cold office, in front of a computer.

Running-wise, I ran 20km on Saturday. It was thoroughly enjoyable as it was my easy week and after having run 34km the week before, the 20km seemed like a jog in the park(!). Then it was off for a much-needed massage in the afternoon – pleasure and pain, what can I say?! I finished the day with pizza at Zeffirelli’s with a group of very dear friends.

Sunday warranted a sleep-in, which I had, and then I ran a very gentle 6km before breakfast. In the afternoon I met up with Strewth, Rachelle and Ewen for coffee at Tilley’s. It was a great afternoon – I thoroughly enjoyed it.

This morning it was drizzly as I ran my 11km with 2 x 7min at tempo pace (10km pace). The run back home seemed to take forever as my legs felt slow and heavy. And I’ve felt like that ever since – slow and heavy, foggy headed (Mondayitis symptoms I’m sure).

Back to school

2008-02-01T10:33:00.000+11:00

Just in case I thought working full-time and marathon training wasn’t enough, I’ve enrolled in Certificate 3 Fitness at CIT. I’ll be studying part-time, with evening classes twice a week. I’ll go straight from work to class on those nights.

For the first semester I will be doing ‘Risk Analysis, OH&S and Legal Principles’ for 9 weeks, then ‘Provide nutrition advice to clients in accordance with recommended guidelines’ for 9 weeks, on Monday evenings, and (wait, there’s more……..)
and I’ll be doing the following units for 18 weeks on Wednesday evenings:
*Apply basic exercise science to exercise instruction
*Provide advice to clients on the application of basic anatomy and physiology to fitness programs

*Implement strategies for dealing with medical conditions in a sport setting
*Develop and apply an awareness of specific populations to exercise delivery

Whew! I’m looking forward to it – new challenges for a new year. Just remind me of my initial enthusiasm and excitement when its halfway through the semester, my motivation levels have plummeted and I’m asking myself why I’m doing this!

And thanks for the lovely comments on my Ironman experience – I have great memories of the day, and, you know, after reading my account there’s that little niggling thought again……!!!!!!

Last instalment - 42.2km run

2008-01-31T10:11:00.000+11:00

........Finally I reappeared, much to the relief of Team Cathy, and started off on my 42.2km run. My plan for the marathon was to run between drink stations, these were about 2km apart, then walk for a minute having something to eat and drink. The first drink station was probably about 200m down the road from the transition area but I stopped nevertheless to have a drink and walk for a minute. I had people encouraging me to run, telling me it wasn't that bad, obviously thinking I had given up before I'd really started!

I ran this course last November in the Half Ironman, and had a very bad experience - I had trained through a Canberra winter so really hadn't done any training in warm, let alone hot, weather and the weather was hot on the day. Also the course is quite hilly and I just couldn't run the hills initially - it probably took me about 10km before I felt like I could really run decently at all. This had been at the back of my mind during all my run training since and I felt that I was better prepared this time - most of my running had been done in the heat of the day and I had run hills ad nauseum, so let me at 'em! The only thing I wasn't sure about was how I'd go running 42.2km after cycling for 180km - I was about to find out!

It was still very warm late in the afternoon so I was still drinking but I was starting to feel bloated and crampy in the belly - not a good sign. What to do? I didn't know whether I should stop drinking sports drink and just stick to water, considering I still had a long way to go and I didn't want to run out of energy and hit the wall. I had a couple of jellybeans at the next drink station but by now I was over sweet food in a big way. I concentrated on watching other competitors and looked forward to seeing Team Cathy again when I completed the 5km Tuncurry loop before heading out on the 16km loop through Forster suburbs. I also got to see the lead woman heading toward the finish as I was heading out on my first 21km loop. Another diversion was to read the chalk messages on the footpaths and road from supporters and yes, I found plenty done by creative members of Team Cathy.

The hills weren't presenting a problem at all and I managed to pass quite a few people this way. Supporters and residents were well spread out on the run course so there weren't many times when you weren't cheered on or alone. I started to drink flat coke and eat vegemite sandwiches and this worked for me. I was feeling great and smiling and laughing which prompted remarks like "you're obviously not running hard enough" or "you're looking far too relaxed - this is supposed to hurt!" I was running along minding my own business when I heard that horn - I knew that sound and it could only mean that Team Cathy were around somewhere. And they were - across the road hanging out the car windows - yelling and hooting for all they were worth!

Coming through to run the second lap I was given an orange scrunchie to wear on my arm indicating that I had already completed one lap - now I was feeling like I was getting somewhere. However, during the 5km Tuncurry loop I was starting to feel really tired and it was taking all my effort to keep running between drink stations. Don't tell me this was it - I was going to hit the wall - I still had 21km to do - not good. I saw Rae Wells up ahead - she was supporting her husband who was also doing the Ironman. I had been seeing Rae on and off throughout the day, on the bike and run. I told her I wanted to stop, I was so tired. "You're not tired - you're feeling great. Come on you can do it - think positively." Yeah right. However I continued on and within a couple of kilometres I was feeling fine and smiling as I came up to pass Team Cathy again, before heading out for my last 16km.

Downhill running was proving to be a challenge as my right ITB was starting to flare up. I had had problems with my ITB early on in training - cycling aggravated it and for a few weeks I couldn't run or cycle far without it hurting. However, at this point in the Ironman nothing was going to stop me from finishing and it was only the downhills that were a little difficult. I was passing so many people now who were walking. I had to pin a glowstick to my top as night began to fall. Soon I was running in the dark and this was also proving to be interesting - I almost tripped over at the 32km mark. Coming to the final turnaround, which meant I only had 8km to go, I almost bumped into two Team Cathy supporters - Ruth and Helen. I don't know who got the biggest shock - them or me!!!

Now I was heading home - I felt as though I was flying up the hills. I could definitely feel my ITB now but with 2km to go it didn't matter - I knew I was going to make it. I was going to finish and I felt great. Spectators were congratulating me and calling me an Ironman even though I hadn't finished yet. Up that last hill and ahead I could see lights and people, lots of people. I could also hear them counting down to 13 hours but the time wasn't important.

Briefly, for about half a second, I thought I was going to cry but excitement took over. I high fived someone I recognised from Canberra. Team Cathy spotted me and I jumped up and down excitedly when I saw them, before high fiving kids lining the sides of the finish chute. I felt a million dollars and my smile was getting bigger and bigger - I had done it. I had made possible what I once thought was impossible - it was a little bit of magic. The announcer, American Mike Reilly, the voice of Ironman, was calling me across the finish line (I was told this after - I was so excited that I missed hearing it!) and then I was finished. After 13hours, 2minutes and 10 seconds of swimming, cycling and running I could finally stop. I am an Ironman!!!!

THE END

Part 3: 180.2km cycle

2008-01-30T12:03:00.000+11:00

The bike course is two laps of 90.1km of flat to undulating road, varying from satisfactory to poor condition. It was also starting to warm up. Other cyclists whizzed past but I kept telling myself to take it easy, there was a long way to go - 180.2km, in fact. My plan for the bike was to maintain a steady pace and check my bike computer every hour to make sure I was on target. Eating and drinking was going to be important as I was probably going to be on my bike for at least 7 hours and then would have to get off and run a marathon. So I ate sandwiches, bananas, gels, fruit bars, fruit sticks - some I had with me, some I collected as I rode through aid stations. I exchanged a bidon at every station as well, these were 10km apart, alternating between water and sports drink.

Coming back into Forster at the end of my first lap was amazing. Supporters and onlookers had lined the street and were yelling, blowing whistles and making as much noise as possible. Sure enough when I came to the turnaround point I could hear the tell-tale horn and the shrieks and see the bright yellow t-shirts - Team Cathy was pretty excited!

Back out of town for the next 90.1km and it could be very easy to feel overwhelmed about the distance still to cover and the hours still to go but strangely enough I felt fine. I had some minor discomfort, mainly with a niggly backache, and saddle soreness but otherwise I was feeling fine and starting to pass people - some of those who had passed me earlier. It was beginning to get a lot warmer and drinking was even more important. The hills were still out there and some felt a little steeper than the first time around but the downhills still felt pretty good! Also, as I was heading out for my second lap the lead male competitor, Chris McCormack, was heading into town at the end of his cycle! In fact, I think as I was heading out on the run, he was finishing but I digress..............

6 hours and 51 minutes later and I had finished the cycle and was changing into my run gear. I took a little longer with this transition, about 12 minutes, but why rush? I had about 7 hours before the final cut-off so I stretched, had a drink, ate some potato crisps, went to the toilet.

to be continued..........

Hot, hot, hot

2008-01-30T12:00:00.000+11:00

Today's calendar entry: "Dermatologists have found that applying chocolate topically renews and moisturises the skin."

It was hot yesterday afternoon, running in the 5km at Stromlo. The facility is great but it lacks shade at the moment. The grass track is excellent to run on, and there are undulations as it meanders around for 2.5km. This meant we were running 2 laps. I ran a warm up lap with Ewen and Jeni to familiarise myself with the course and even then I was feeling hot. Finally it was time to start and I promised myself that I would run the first lap comfortably – no silly business!

The first lap wasn’t too bad – chatted a while with Chris P, Kerrie B flew past, Susan Hobson and Sarah Fien were just ahead. The second lap was hard and getting harder – it seemed hillier the second time around. And hot – when there was no breeze, the sun was just beating down. I have never been so happy to finish. Water tasted wonderful! The shade was beautiful! I came in 60th overall, in a field of 105; my time was 23.14min. Happy!

This morning I ran 12km, my usual route behind Hawker. I was tired and it all seemed much hillier than I remembered it. It was warm for 6am – about 19*c. I also took water with me which I don’t usually do for the shorter morning runs but I was still feeling a little dehydrated from yesterday’s run.

I also had a win this morning – a pair of pants that I haven’t been able to fit into properly since last summer, now fit me. Yay! There is something to be said for marathon training!

The things you see.......

2008-01-29T14:05:00.000+11:00

.....when you go for a long run! I wish I had a camera! I was probably about 16km into my long run (almost halfway) when I came across an ironing board, set up, with clothes hanging off it. To put it in context, I saw this ironing board just as I left the O’Connor entrance to Black Mountain nature park so I was still in the bush. I had to look twice just to be sure I wasn’t hallucinating! I’m assuming it has been set up by some person who has been collecting lost clothing items from the nature park and this was quite a novel way of displaying them in hope that their owners would reclaim them.

Anyway back to the long run – last Saturday morning. It was basically the same as the long run the week before only a little longer. I ran a total of 34km from home to Black Mt Nature Park and back again. Probably the only thing I did differently was to run the (signposted) Little Black Mt circuit which added on a couple of kms. It was also a lot warmer with sunny blue skies. However I did notice that a few weeks ago I would’ve struggled with this one, especially over the latter stages, whereas on Saturday, while I felt tired, certainly ran it a lot better. So I am improving - 34km in 3hr 27min.

The hard thing was backing up with a 6km race the following morning. It was the monthly Veteran’s run handicap, at Campbell Park. I felt tired and sluggish initially and it was really only from the turnaround point that I felt that I could make it home in a respectable time, and not die on the way! Again, it was sunny and hot. I started in group 36 (still!) and finished 92nd in a field of 116 – so not last thankfully (though for a while I thought that was to be the case!). My time was 28.52min.

Monday was a rest day and this morning I was up bright and early (ok, well maybe just early!) and off to the gym, the first time for 5 weeks. So it was light weights and high reps so I can run this afternoon in the 5km race at Stromlo Forest Park, part of the Cross Country Summer series. Thing is, it’s meant to be 34*c today and it probably won’t have cooled down a lot by 6pm. And there’s no shade on the grass track. It’s going to be hot.

Part 2 - 3.8km swim

2008-01-29T08:53:00.000+11:00

My plan for the Ironman was not to race it, the distances are just too huge for me to even contemplate racing, but to make the cut-offs and do it comfortably, if that's possible. There's a 2 hour cut-off for the swim, 10 hour cut-off from the start of the swim for the bike and an overall cut-off of 15 and 1/2 hours for the finish. I thought I could probably finish in 14 to 14 and 1/2 hours.

Back to Sunday, April 4 2004, transition area at Forster Keys - the start of my first Ironman triathlon. My husband Steve had found my goggles - in the boot of our car. They had fallen out when I had pulled my wetsuit out of my gear bag. Crisis over I could now concentrate on the 3.8km swim ahead of me - in the lake in front of me - with 1500 other competitors. I had seen video footage of the swim start and for a very average swimmer it doesn't inspire confidence, particularly when one is not wearing a wetsuit. While during the cycle and run everyone supports each other, in the swim it is usually everyone for themselves. My plan, if you could call it one (survival was probably a more apt description) was to stay out of everyone's way and if that meant swimming way out on the fringes adding an extra kilometre, then so be it. There were five large groups of coloured caps in the lake - you had to give an estimated swim time on the entry form and at the time I thought 1 hour 20 minutes sounded quite reasonable..........in a wetsuit.

Now I was thinking one and a half hours might actually be more realistic. My estimated time had me in a yellow cap and we were the last group. As far as I could see ahead of me in the water were people. Relax, I kept telling myself, just treat it as a training swim. Before I knew it we had started and I didn't have time to think about anything but avoiding arms, bodies, legs. There were times when I was swimming along by myself and thinking that it wasn't so bad and then there were other times when it felt as though fifty people were trying to swim over me. Relax, I kept telling myself, take it easy, breathe, find an empty space, avoid that person, breathe.......... There was only the one time when someone either kicked or hit my foot, I'm not sure what happened but oh did it hurt. I had to keep wiggling my toes to reassure myself nothing was broken.

I could hear the helicopter above me, could smell and taste the diesel fumes from jetskis and boats which were nearby, could vaguely hear the announcer on the loudspeaker when I swam past the crowds. The last 400m back into shore was probably the roughest part of the swim as people sensed they were almost finished and pulled out all stops to get there - there were arms flying and legs kicking everywhere. I had done it - I had swum 3.8km without a wetsuit and emerged unscathed from the experience in 1 hour 23 minutes.

Then I was in the tent changing into my cycling gear. A volunteer filled my back pockets with fruit bars, gels, and fruit sticks. I had earlier that morning packed a couple of sandwiches into the bento box on my bike. Shoes on, sunnies on, helmet on and done up and I was out the door heading for my bike.......stop..... have a drink, get my bearings, find my bike. Team Cathy supporters decked out in bright yellow t-shirts and caps ensured that everyone knew I was on my way!

...to be continued!

Motivational Magic

2008-01-24T10:32:00.000+11:00

Going through some documents yesterday I came across this one, which I had written not long after completing the Ironman at Forster back in 2004. As I read it I could feel the hairs rising on the back of my neck; it was an amazing achievement. If ever I need a motivational boost then all I need do is read this again. It will be in instalments because it is quite long. Here is the first instalment of an amazing adventure..........

Ironman Australian Triathlon, April 4 2004

It is 5.40am Sunday 4 April 2004 and I am madly searching through my fairly empty gear bag for swimming goggles which are not there, trying not to feel sick. I'm at the 19th Ironman Australian triathlon at Forster-Tuncurry, 35 minutes before the swim start and I can't find my goggles. Not only that but for the first time ever in the history of the Australian Ironman it was going to be a non-wetsuit swim, due to the water temperature. Why, why, did it have to be this year?!

Rewind to Sunday April 6 2003 - Kerry O'Neill and I are in Forster to watch our first Ironman and to support a couple of Kerry's friends from Alice Springs who were doing the event. "You'll be doing it next year," friends warned me when I told them I was going to watch the Ironman, "You won't be able to help yourself!" Don't be silly, I told them - who would be mad enough to swim 3.8km, cycle 180.2km and then run a marathon after that? Certainly not me! The sheer size of the event amazed us, the thousands of supporters, the 1500 or so competitors, the accompanying infrastructure - no other triathlon I've attended comes even close to the size and atmosphere of the Ironman. And then there's the finish - it feels and looks like everyone in Forster is down at the finish shute, cheering people on, whether they come in 1st, 10th, 1230th, or last. In fact it is the only event I know where everyone stays to the very end - its one big party! It was at this point that a little thought started niggling away - some of those people doing this event looked very normal and if they can do it, then well maybe so can I. Uh oh……..that finish has sucked me in - I wanted to do an Ironman!!!!!!

And what a year its been since then - cycling in below zero temperatures during Winter; a very memorable ride to Murrumbateman by myself in sleet and strong winds and being attacked in the face by a vicious magpie on the return trip; all the food that I was able to eat and not put on weight! (the Tim Tam training diet); the half ironman in Forster in November last year - during the run wondering why the hell I was doing this; hearing my name in the rolldown process after the Half Ironman when I was offered a spot at the Ironman; all those laps in the pool, all those kms on that bike seat; those 'lovely' bike/run sessions on a Wednesday (130km cycle followed by a 20km run); those days when I wondered why the hell I was doing this - those thoughts happened more frequently early this year; the bombshell dropped at the briefing the day before the Ironman - no wetsuits allowed, the first time in 19 years; and finally the realisation about 35mins before the race start that my goggles were not in my bag!

To be continued.......

Icky Thump

2008-01-24T10:13:00.000+11:00

Today’s calendar entry: “Men, coffee, and chocolate are all better rich - Anon”

Today’s title sort of sounds like my running sometimes – ‘icky’ describing how I feel; ‘thump’ describing my running style. But actually it’s one of my favourite running songs at the moment by the White Stripes. The lyrics are kind of interesting though. Here’s a sample:

“iiiiiiiiiiiiiiiiiiieeeeeeeeeeeee
Icky thump
Who’da thunk
Sittin drunk on a wagon to Mexico?

Aaah well
What a chump
Well my head got a bump
When I hit it on the radio

Redhead senorita
Looking dead
Came and said
“Need a bed?”
En Espanol

I said
“Gimme a drink of water
I’m gonna ‘sing around the collar’
And I don’t need a microphone.”

Trust me, it sounds better than it reads! And it was songs like this that kept me going yesterday afternoon as I ran 18km, from home down to Lake Ginninderra, around the the peninsula and then back home again. The first 7km of the run didn’t bode well: I was averaging about 5.40min/km, my legs felt leaden, I felt tired, tummy felt blah, and I asked myself why do I do this? Not the running, but the time of day I sometimes choose to run. I am definitely not an afternoon runner – it sucks.

Anyway things improved after 7km and I enjoyed the rest of the run home. And my times had improved – I averaged 5.25min/km for the run so the second half was much, much better.

Thursday
I ran a slow 8km this morning before meeting Strewth and Mr B for breakfast at Red Belly Black Café. They make the best muesli with natural yoghurt, topped with marinated apricots – it’s delicious.

The Bead Diet

2008-01-23T14:24:00.000+11:00

Today’s calendar entry: “The biggest mistake one can often make in life, is to be constantly fearing they will make one – E.S.F”

No run this morning. After being woken up by the same way-too-cheerful DJ (I really must change radio stations), I had my coffee and considered my options. Thing was, I wasn’t inspired to run this morning. Maybe the thought of running 18km before breakfast dampened my enthusiasm. Maybe I was tired. Maybe I was just being lazy and the thought of lying in bed for another hour or so had more appeal. So I made a deal with myself. Lie in this morning and then run 18km after work. Easy. Now to live up to my side of the bargain this afternoon.......

Surf the web and sometimes you find the strangest things. I’m not kidding – below is something I found on the ninemsn webpage! And you can even buy the bracelets!

“Hottest diet and fitness trends for 2008
What are the hot new trends for 2008? Get fit and fab with the latest and hottest celeb fitness crazes — quick, before your friends find out [!! – my exclamation mark]

Bead diet
What is it? A calorie-counting plan that uses a beaded bracelet to help you diet. Each bead equals 100 calories, so if you want to eat 12,000 calories per day, slide 12 beads onto one string of the bracelet. Then when you eat 100 calories, slide a bead onto the other string.
What can I eat? Anything! As long as you know the calorie content.
How much weight will I lose? It depends, but if you stick to 1300 cals a day, you could lose six kilos in six weeks.
Why is it hot right now? Delta Goodrem is rumoured to be a fan and actress Kate Beckinsale makes her own diet bracelets for friends. Forget those red Kabbalah bracelets, you'll be seeing Hollywood's elite wearing diet beads in 2008.
How can I do it? Buy a bracelet at www.ilovethiscolor.com/dietbracelets or make one. Take a piece of wool long enough to wrap around your wrist twice and then thread enough beads onto one strand of the wool. When you've eaten, just slide the bead to the other strand.”

I mean, the fact that both Delta and Kate are fans of this diet makes it so hot now, and gosh, Kate even makes her own diet bracelets for friends, it must be good, right?! Sheeeesh! Pass the Magnum Minis please.