Thursday, September 29, 2005

No Hospital Corner - Yah!!

Started the day with another lie in reading a tri mag. In it is a 'get off your butt and start training plan' for beginner/intermediates. So it guilted me out and I got up and went for a swim following the session one plan. It went ok so I think I'll follow the swim plan at least for the next few weeks.

Tonight was Runclub and with the oval lights still out we headed to the Callan Park loop after doing drills in a nearby lit carpark. It's an undulating course and the aim is to keep an even pace over the circuit and avoid potholes! We started by running for 7.5 mins ( remembering how many laps you did), rested 3 mins then ran again for 15 (aiming to double what you did the first time). At about 2:45 for each lap, I did just over 2.75 laps the first time and was surprised to only do about 5 in the 15 mins but then discovered Tim had stopped us early at 14 mins. The things that really made me happy were I got further around the circuit tonight than I did a month ago and I DIDN'T GET SENT TO HOSPITAL CORNER :-) (and I managed to avoid being lapped by Bru who was doing about 2:20 a lap - may have been a different story if we'd done the full 15 mins).

Tomorrow is a very easy 5-6k and then on Saturday it's Striders.

TA

Wednesday, September 28, 2005

Sweat and Stretch

Another lie in today ( I love school hols ) and then I went to the gym to do my bike session. Warmup and cooldown with intervals in the middle. (10x 30sec hard, 45 easy spin). I use the race on/off button as it gives a more accurate idea of effort and makes you push that bit more when needed.

A few leg stretches and then I did the abs class which is held on the stretching mats on the gym floor. About 9 did the class and it was a continual workout for 30mins. By the groans around me I think that this is the only time some women work their abs.

TA

Tuesday, September 27, 2005

Round the Block

It seems the more we run the bigger our block gets. Our block has grown from 2.3k and depending on the day averages 12k these days. Gnome and I were both knackered after our very different weekends but forced ourselves out of bed to run before work on Monday. We ran easily and covered 11-11.5k in 1.10 and I made a special effort to mentally be strong around the 6-7k mark which was my downfall last Friday. Gnome mentioned his knee niggles occasionally so he will make an appointment to see Dr Pain before it gets any worse.

Today I slept in while Gnome popped out for a run. He said it was 7.5k (done at a comfortable '3 pace' - 3 steps exhale, 3 steps inhale - in 37.5 min). I've just got back from the gym where I decided to do my wts differently. I still did the same exercses, reps etc but supersetted them according to opposing muscle groups. A little bit of knowledge can be dangerous :-).

TA

Sunday, September 25, 2005

Hard Yakka

I really enjoyed CR drinks on Friday night. I didn't come away agreeing to a 100k run but have been coerced into a 60k!!!!cycle somewhere in the next month that Orunner wants to organise with some other CR cyclists. I haven't been out on the road for 6 months so I'll have to get some practice in (soon!).

Like the bike, my swimming has also been infrequent so Sat. morn I hit the pool for 1k. I'd organised a PT with Tim in the afternoon after my course had finished as I wasn't expecting the pracs to be too bad. After a wts prac and then an aerobic conditioning prac(running warmup, drills, fartlek, intervals and sprints), I was not looking forward to PT. Tim had planned a track and wts session but modified the track session once he heard I'd only finished the aerobic session an hour earlier. I did 2x200 and 2x400 and then we did lots of body resistance weights. He lent me some fitness/muscle mags to read. sfG refers to them as 'my porn' collection.

After a full day I finally got to see a video of THE SWANNIES FANTASTIC VICTORY!!!!!!!

Back to the course today and we spent the morning doing posture analysis and lots of PNF stretching before another body conditioning prac. That sounded fine until it started with a 9 stage core test which was basically holding a 3min hover with changes to the legs and arms throughout. This was followed up with a continuous core stability workout covering beginner to advanced in each of 5 stages and then we did 3 separate circuits for squats, lunges and pushups, each of 5 exercises. Our form had to be perfect as we had to "think" of ourselves as trainers who were demonstrating the exercise to our clients.

So by the end of this weekend I've done 5 fitness sessions and am quite tired. The lecturer said that will become norm for us in the future :-0. Tomorrow is an easy 12k.

TA

Saturday, September 24, 2005

What a day!

BIG day, which really started last night. CR drinks in town. Much fun, with lots of yelling over all the conversation noise. Got away some time after midnight, which isn't a great preparation for the CR 5k challenge, but it's a whole lot better than some of people who were there!! :-)

TA wasn't able to do the run this morning because of other committments, so she got to sleep in for a bit. I got up at about 5:30 (after 4 1/2 hours sleep) to have some breakfast and head in to the bay. As expected, it wasn't a large roll-up, and the energy levels were well down. I was having some difficulty in keeping myself subdued, because I'd been looking forward to this for two months, and I had an idea that I was probably on to something (un-optimum preparation notwithstanding). When we finally prepared to get going I was really pleased to find that Uncle Dave was going to pace Papa Luigi off my chosen start of 22 minutes.

My basic aim was to beat my 21:50 pb, my 'really happy' goal was to go 21:30, and I told a few people last night that if I could get 20:anything, I'd be over the moon! I thought that Dave went out too hard and almost dropped off the back to conserve myself, but I realised at the 500m mark that he was spot on the 4:15 goal pace. I trailed for the first few k's, and took the lead for the 3rd and 4th. Dave held a rock solid 4:15 at every k. Got a bit of a fright at the start of the last when Papa Luigi went past me, but I hung on, and found something I didn't know I had in the last couple of hundred to do a 4 minute k for an all up 20:59.35. Yep, that's Over-The-Moon stuff :-) :-0 :-) (I actually haven't cleared my watch yet. I kept on looking at it during the day to make sure that's what I really did. Sad, eh? :-)

Home and housework (and a bit of a kip) before heading off to my sisters to watch the Swannies work their magic. That was some Grand Final! 4 points, and it could have gone either way right up to the last second. I'm glad that my fitness levels are reasonable. Otherwise, I think that my heart rate would have gone into total overload!

Off now to a much-needed (and dare I say well deserved) bed to dream of PBs and premierships. What a day!

sfG

Friday, September 23, 2005

Catch Up

Tuesday morning we repeated our 10k AT run. As I felt tired at the start, we didn't do it in the rolling format but Gnome left me to set the pace. About half way round I had to walk about 20m and apologised as usual but Gnome commented something about faster than last week. Got going again and when we got home the watch said we were 3.5-4 mins faster than last week even with the little walk :-).

Wednesday I did a quick weights session. I just did one exercise per body part and then headed home to keep studying.

Thursday I thought I'd start with a swim but studied instead. We had run club at night so MicroTA decided to pace with me as he has no 5k pace (but is faster than me over 3k). Our four splits were between 7.02 and 7.07 so we achieved the desired outcome of holding the pace over the 4 x 1.5k intervals.

Today we had a 10k rolling hills with fartlek. In short, done kinda but ugly. Not a good idea backing up so close to a speed session.

Gotta go, my exam starts in a couple of hours and I'm at the mercy of public transport. See some of you at drinks tonight :-).

TA

Thursday, September 22, 2005

Thursday night hit-out

I wuz gunna run wensdy, rooly I wuz. Just slept in, thas all... Anyhow made up for it by doing the normal 25k bike ride to work this morning, and Run Club tonight. The session was 4 x 1.5k intervals with 3 minutes recovery between. Tim suggested 10-15 seconds slower than 5k race pace, which for me would put it out at about 5:20-5:30 or so. However, it ended up about 20 seconds under instead...

I followed Rob and a few others at a pace thatI was pretty sure I could maintain all night, but was a bit of a push at the same time. I was very suprised to see at the end of the first 1.5k that it was 5:47 (ie under 4:00/k pace). The second was 5:50, then 5:55, and finally 5:45 again. The beauty of the last one was that I wasn't trying harder or flogging myself - I was concentrating on form, and in particular a better back-lift. If that's worth 10 seconds over 1.5k, then I'd better remember it more often :-)

Johnny Dark is pacing me at the CR 5k on Saturday morning - aiming to smash through the current 21:50 pb. I've done no short, timed runs since before the C2S, so all the "you've plateaued at best, probably on the downhill" doubts have been surfacing. Tonight has given me confidence that 21:30 (or even better??) is possible. Roll on Saturday :-)

It's a 10k "rolling hills with Fartlek" session tomorrow morning, CR5k on Saturday, Grandfinal on Sat afternoon, and fitting in a long run somwhere on Sunday (between TA's course and Church and who knows what else). I can't wait for daylight saving. If only they could add the extra hour at the end without taking it away from the beginning...

I think that TA intended to report on her doings separately, but I also think that she's gone to bed, so looks like it's going to be tomorrow.

sfG

Monday, September 19, 2005

Driving Tim Nuts!

Poor Tim. He has to have the patience of a saint with a client like me. My exam for stage 1 of cert III is this week and I keep asking questions and trying to analyse why he does things at training 'that way'. Mind you he scrubbed up very well against the things we have been taught these last 2 weeks.

As for the weekend, I was to have PT Saturday arvo but just as I was about to go, Tim sent a text to say his car required the attention of the NRMA and could we do it Sunday instead. Fine, but now I was all dressed to exercise and didn't have to be at Leonie's 50th till 7pm. The easy solution was to grab Gnome and go and do a slightly shorter version of the planned Sunday long run. So off we headed to run to Mcdonalds.

Just joking but we did run up to the roundabout where the local golden arches are. It's quite hilly getting there and the edge of the road disappears at times. Quite an adventure - not. At one point Gnome was chatting and I didn't answer him. He looked at me and I told him I was waiting for an apology for the hill he just made me go up!! We then had a 'discussion' over the various hills I'd taken him up. In the end we covered 14-15k doing a big loop via Dural and Castle Hill.

Sunday came and I went to work while Gnome amd MicroTA went to footy presentation and then the whole family went to YumCha for lunch to celebrate Angel's 19th birthday. Bought some birthday pressies and then I was off to PT with Tim.

The session started with sandwich wts for the upper body, then some brick practice for tri's, more sandwich wts for legs and some ab work to round it off. I asked heaps of whys and Tim also quizzed me at times about actions and muscles, etc. It was a good workout and reminded me how much work I need to do towards tri's if I want to do some. The problem is I'm still looking to improve my 10k times and I think they are still my priority but I feel I need to do some tris to chip away at the swimming fears.

So the plan is to add a bike and a swim session to the week somewhere. This morning when I woke to find I'd forgotten to set the alarm I rushed out of bed and set the bike up on the wind trainer and did about 30mins with some tempo intervals in the middle. I finished with some abs and was only a little late for work.

Tomorrow morning Angela joins us and we are doing a repeat of last week's AT 10k run so me thinks it is time for bed.

TA

Ps We weren't able to get tickets to the Swannies GF but our son did. So he and his mate are off to enjoy it. As for me I can't even watch it as Stage 2 of my course is on that day :-( :-(.

Saturday, September 17, 2005

That's My Boys!!


Out of our seats, singing and cheering and hugging in delight and that was only with Gnome's sister's family in their lounge room, so imagine what we will be like if we get tickets to the Grand Final. It was a very exciting night tonight. Time to go to bed and dream :-)).

TA

Friday, September 16, 2005

10k Cancelled.

With all the lectures and homework this last week my sleep has been fairly messed around. So when I woke once again at some ridiculous hour this morning Gnome and I turned off the alarm and canned the 10k run. Best decision we made :-). Now I may be able to stay awake for the Swans after doing 10 hours at work today.

TA

Thursday, September 15, 2005

If it's Thursday, it must be Run Club...

Recovering nicely, except TA did a very solid aerobics session on Tuesday arvo (part of her course), and her glutes are complaining bitterly. The weights yesterday probably didn't help either... Now when you're running, dear reader, what do you use your Glutes for? Why, hills, of course!! :-)

Clearly, I don't need to tell you that at Run Club tonight, we did hills. Warmup jog around to Leichardt Rowers, stretched there and then started the first session. Tim put a series of cones up the road at about a 20-30 m spacing. It's flat at the bottom, but it's a nice little hill after the first cone. The idea is to run to the first cone and back, then to the second cone and back to start, then to the third, etc, and then repeat it all working your way back down the hill. We were to be firm on the uphill, and recover on the way back down. That set felt pretty good.

Second set was the same, except that we had to push hard on the up, and we stopped when we'd returned from the top cone. That one didn't feel so good. In fact, I felt like I was running in molasses - it didn't matter how hard I pushed, I wasn't going any faster :-(

The second session was on a distinctly sharper hill (the embankment for an oval - maybe 30 degrees?). The idea was to run very hard up this short sharp shock (20m), round a cone and maintain the sprint across the flat for 30m, and walk back down. Repeat. Again. Again... Then a one point something km aerobic run just to tire us out, and then 3 more hills. Surprisingly, given my molasses running in the previous set, this felt really good. It's almost Orwellian - sharp hills good, long hills bad :-)

For the third week running, TA got dragged (is that a hat trick?) because Tim thought she still sounded crook (what's a little cough between friends?), so she went to hospital corner (one cough, one ITB, one Achilles, one wheezer - too many obsessed runners who didn't want to miss a thing :-)

Stretched, jogged back and ate lollies (always a nice end to a strenuous night). We got a pleasant surprise in being awarded joint Run Clubbers of the month. Angel reckons we both got it because Tim wasn't game to award it to only one of us. TA says that enthusiasm pays, even if you get dragged three weeks running (not that she's bitter or twisted or anything :-) :-) ;-)

10k AT run tomorrow morning (probably Tuesday's course in reverse), then watching the Swannies at night (why am I nervous? :-).

sfG (and TA, who's been reading over my shoulder for the last half hour :-p)

Tuesday, September 13, 2005

Recovery(??) run

The good news is that we've both pulled up fine after Sunday - TA's hip appears to have suffered no lasting damage. The bad news is that TA's program for today was 1.5k warm up, 7k AT run and 1.5k warm down. Pretty scary two days after the half, but it turned out to be no problem. Angela joined us as normal for a Tuesday. We're going to miss her when she's OS.

sfG

Sunday, September 11, 2005

(long) Musings on the Sydney Half

You may have noticed that I've been writing all the reports lately. Poor old TA is absolutely up to her neck in study for this course she's doing, so the little quality time she gets on the computer is not going to be spent blogging! Hence, you'll have to put up with my ramblings again.

Wonderful day today. I don't understand why everyone doesn't get involved in days like these. The alarm went at 4:45am (hmm.. there's a reason for a start :-), and we had breakfast and attempted to (ahem) awaken the nether regions. Not wanting to make too fine a point of it, but if you don't manage it then, chances are that the body is going to get well and truely awoken about 5k into your 21.1k run, and you don't want to waste all that energy holding your sphincter clenched for the next hour and a half!! :-)

Anyhow, we arrived in North Sydney at about 6am for a 6:30 start. This is *so* much nicer than the city to surf, where you have to line up for at least an hour just to get a half reasonable start position (of course, the other option is to run fast enough to get preferred runner status, but that's just a little unlikely, hey? :-) We wandered around, meeting the assembled CRs, dropping the gear off on the trucks, etc, etc, and only lined up for the race at about 5 minutes before gun time. Bliss.

The first k of the race is allmost all up hill. Combine that with a total lack of warm up (slack, I know) and it wasn't the most comfortable of starts. Still, running across the bridge is pretty cool, and the weather was really nice (overcast but just the right temperature).

I've been a bit concerned about my knee for the last few weeks. I twisted it a bit on the last run of the last day boarding a few weeks ago, but I *never* notice it walking, running or anything else. The only time that I notice it is when sitting with my legs crossed (so don't sit with your legs crossed! Duh!). However, over the last few days it's just niggled occasionally; just enough to make we wonder how it would hold up. By the time we crossed the bridge, I was getting the answer. Not good, not bad, just there. The good news, though, is that it stopped hurting again after a few k's, and never bothered me again.

TA ran much stronger than last week - I could hear in her breathing that she was on for a good run, lack of preparation notwithstanding. We held a good even pace just under goal time for the first 8 ks, but then things started to go a little awry. Number one thing was that we were heading straight in to a rotten little(!) head wind, number two was that we were on the long hill up to Norton St, and number three was that TA's preparation was coming back to bite her. Being a fighter, she battled on through the series of 'undulations' (Blackmores obviously have Real Estate people writing their descriptions for them). Coming in to the drinks station before the old Pymont Bridge, I suggested that we share a Gu - having never used them we had no intention of trialing something in a race situation, but desperate times call for desperate measures, and I could hear that TA was starting to struggle.

I think that it helped (it definitely didn't cause any harm), and we worked our way through Pyrmont and around the warves. At the Hickson Rd drinks station, I noticed TA rubbing her hip as she walked with her drink. It turned out that she'd been in pain since about the 8k mark (not coincidently, the point where things had started to go awry as noted previously). We still don't know exactly what it is, but the muscle at the top of the hip is sore to the touch.

Anyhow, having struggled that far, there was no point in not struggling further. At that point, we realised that we'd been overtaken by the black balloons (the 120 minute pacer) which was a bit of a shock. We attacked the observatory hills as best we could, walking a little, but running mostly. We met Go Girl here, also struggling from lurgy-related issues. Then we headed on into the corkscrew and on to the Cahill Expressway.

I have to add an aside here. I grew up with my mother telling me stories about how during the war, if the air raid sirens went off she'd have to run from her school (Fort St) down into the corkscrew and use it as an air raid shelter. It was funny running down there today and thinking of her doing it 60 years ago. We passed a bloke lying on the side of the road with a couple of others helping him. TA, of course, did the standard thing and said "are you alright", to which he raised his head, said "No mam, I'm in a world of pain" and put his head back down again. And people wonder why we run... :-)

Not much else to tell. Passed Lulu doing a sterling (and lonesome) job as the sole member of the CR cheer squad, then down to the finish in 1:59:55 by my watch. Not what we'd set out to do, but given the weather (I forgot to add, pouring with rain at one stage) and TA's hip, a very creditable time indeed!

I should say something about joining Lulu and a bunch of others to form the cheer squad for the Marathoners, but I've subjected you to quite enough for one night, so it can wait for another time.

sfG

Saturday, September 10, 2005

Almost ready

It's 8:30, we've just finished our now-traditional pasta and prawns, soon to be followed by creamed rice. I don't know that the creamed rice is either necessary nor useful, but the race is as good an excuse as I can think of to have creamed rice! I love it :-)

All that's left is to put our race packs together, lay the morning's clothes out, make a final decision on how we're going to get there and off to bed (perchance to dream, but more likely to lie awake in a lather of self-doubt and delicious anticipation :-)

With the disruptions of the last month, neither of us has any idea of how things will go. There's no planning and no real expectations. Whatever happens tomorrow will be as much a suprise to us as to anyone. So, let's hope for a pleasant suprise and let's not fear an unpleasant one.

I Do Not Fear Failure; From It I Learn.
I Am Not Scared Of The Unknown; It Will Not Remain So.
I Will Not Go Quietly; I Will Not Lie Down.
We Are Strong, And Tomorrow Is Ours.

sfG

Oh what a night....

...mid September at the SCG, what a very special time for me, what a game, oh what a night!!!

I wasn't going to blog, but I had to just for Miners. For those of you who haven't got a clue what I'm talking about, we just saw the worst game with the best finish. Following the Swans is not something for the faint hearted. The goal that got them into the lead for the first time since the 2 minute mark of the game came 30 seconds from the end. I think that finishing the half on Sunday is going to be pretty fantastic, but it won't be anything on this :-)

sfG

p.s. I guess I should note that we went to run club last night. We had the choice of the 3k time trial or a steady lap of the bay (7k). I really didn't feel like pushing it, so even though Tim had said that I should be doing the TT, I snuck off in the dark ;-) TA dutifully went like a lamb to the slaughter, and, considering her total lack of preparation, did pretty well. Not a pb, but not disasterous either.

Roll on Sunday.

Tuesday, September 06, 2005

Easy 10k

With TA on total exercise withdrawal this week, Angela and I met up for an easy 10k this morning. She's on the recovery path from the dreaded-but-altogether-too-common lurgy so she didn't need a hard session, and I'm pretending that I'm tapering for Sunday (though heaven knows that with the sickness, I don't really feel like I've done anything to taper from since the C2S).

Anyhow, enough excuses. We did twice around my 5.5k loop with a little bit cut off so it ended up at about 10.5k in almost exactly an hour. Sounds like a pretty good 'easy' pace to me. Poor Angela is still getting used to the fact that at the end of every hill around here is another one - a far cry from her bay run - but she appeared to handle it without any problems at all.

TA is getting pretty toey under this strict do-nothing regime, so she dragged the poor dog out for a 45 minute walk while Angela and I were out. I didn't see him when I got back - my guess is that he was lying exhausted in the sun somewhere. He's normally good for about 3km at best, but when TA gets toey... :-)

TA is 2 days into her 2 week Cert III Personal Trainer's course, so she's coming home each night bubbling over with new discoveries and stories of the others in her class (like having her skinfolds taken by a couple of hunky young blokes, and doing 19 pushups - proper ones - in 30 seconds). I haven't seen her all night 'cause she's doing HOMEWORK!! (something she hasn't had to do in 25 years :-) Time to go and see if she's fallen asleep in her books...

sfG

Saturday, September 03, 2005

Do Nothing Fatal

After stopping me at Thursday runclub session, Tim sent me home to rest and with strict instructions not to do Striders. But at work on Friday I ignored my own good advice and doped up on some stronger meds so I could give the 10k a go.

On the way I confessed to Gnome that I probably shouldn't run but he just asked me my race plan. 'Start and hopefully finish :-)'. He suggested I do 5.05's which would mean a 40sec PB. The first 4 k's were all 5.06 and felt alright. The next k I knew I was losing it and when at the 5k my split was 5.16, I told Gnome to go off on his own. He suggested we go slower and forget the time but I said no I was a DNF. He gradually pulled away and I nearly yelled "forget it I'm coming" but for once I listened to the wise part of me. Coughed and shivered for the next half hour or so but got to watch MadGuz do his 30.06PB and many other CRs finish strongly. Gnome found a new girl to run with and came home in sub 49.

We enjoyed breakfast with about 15 other CRs and then went home to take MicroTA to his AFL Grand Final. They were in command from the start and won their third priemership in a row.
The team has had the same coach for the last four years and he has developed each boy individually yet created an amazing team atmosphere. Micro used to only play 2-3 quarters a game and each year his review praised his fullback skills but commented he needed to work on running. So last October we took him to RunClub with us. This year he has only missed 2 quarters the whole season and today played the full final. This proud mum's heart soared when he outran the full forward constantly and kicked, handballed or punched the ball back up towards his team's end.

Even better is, he finally admitted he enjoys RunClub and as a result intends to keep coming because one day he wants to play senior AFL.

TA

Thursday, September 01, 2005

Undulations

Run club tonight was all about undulations - preparation for striders at North Head on Saturday. As expected for this time of year, there were no lights at the oval, so we headed for the street lights of Callan Park. 6 or 7 down hill runs on a gentle slope to get the legs turning over well, then off to the "nice little loop".

The "nice little loop" is theoretically a 500m circuit that includes one steep(ish) little pinch - which got steeper as the night wore on. I say theoretically, because we were running it in about 2:15 according to the times Tim was calling out, and even with the hills, we should have been able to do 500m faster than that.

Anyhow, the session was one 7 minute at aerobic threshold (AT) , followed by a good recovery break, followed by 14 minutes at the same rate. The idea was to be able to complete twice the distance in the second period as in the first. In the first, Paul and I ran together, with Dilli disappearing off in the distance (he looks soooo smooth), and with a new bloke who's name escapes me (so I'll call him Steve) half way between. In the second period, Paul picked it up a bit so we stayed with Steve and a bit closer to Dilli.

I was OK for the first 3 loops. On the fourth, I started to breathe a bit harder. On the fifth I was starting to hurt, but I figured that I could be strong and hang on. By this time, we'd dropped steve a bit, though he kept coming back at us. However, it wasn't to be, and on the last time up the pinch, Paul pulled away, followed shortly by Steve. In the blink of an eye, I was back about 20m. It's amazing how fast it happens when you run out of puff. Anyhow, I pulled myself together and at least held the gap over the last lap, but I was pretty down on myself for not being able to hang on to the end. Ah well...

Tiger Angel is still showing slight signs of the cough and stuff, and Tim stopped her about 10 minutes into the second period. She's definitely getting better (almost there), but there's still some doubt at this stage whether we'll be able to do North Head. I hope so. This flu is not the ideal preparation for Blackmores :-(

sfG