Monday, December 26, 2005

Boxing Day - A good time to relax and update my blog!

After an exhausting but lovely Christmas I will briefly update my blog since last Tuesday. I keep nibbling at all those yummy leftovers. As usual I over-catered and although there were ten of us for dinner last night I had enough food to feed twenty! At least I won't have to do much food shopping for a while. As we're off to Double Bay in Sydney for a few days tomorrow (woo hoo - that sounds so fancy but we found a good deal - it will be so lovely) I expect I will be freezing lots of meat for our return.

Tuesday - North Lyneham
Activity: North Lyneham run with speedygeoff's group
Distance: 9.35km
Calories: 520
AHR: 159bpm
MHR: 207bpm
Comments: Hot, dusty, hilly, ouch! I arrived late so only managed 1.19km for the warm-up before meeting the others on the uphill. Our main set was 6 x 800m with 80secs sprints at the start of each hilly loop. This was on 5 minutes including rest which meant I could make it (just) before starting the next loop and it gave the others a decent rest! We ran the warm down (definitely NOT cool-down) of 3.19km at the end.

Activity: Run at 6am
Distance: 10:70km
Time: 61:31
Average pace per km: 5:44
AHR: 162bpm
MHR: 226bpm
Fastest km: 5:30
Calories: 653

Ran a 10mins warm up then 3 x 30secs sprints followed by 3 x 60 secs sprints with 1 min rest between each. I had my feet strapped again on Tuesday and they were a bit sore at the start but improved. Mr B accompanied me although he didn't do the sprints. We managed to lose each other as I went back a slightly longer way which meant we were a little late for brekkie with CJ.

I finished work at 12noon and after that I hit the shops and spent 8 hours shopping organising last minute bits and pieces. I was so tired. Dave had a 2 hour sleep while I went to Belconnen. We were supposed to go to friends for a party/drinks but had to opt out. I couldn't keep my eyes open. Instead Dave went back to do the food shopping from midnight and arrived home at 2.30am! Tomorrow he'll go the fruit and vege market while I go for my long run.

Saturday - Christmas Eve
Activity: Very slow long Run
Distance: 24.28km
Average pace per km: 6:19 (oh dear)
AHR: 153bpm
MHR: 226bpm
Calories: 1499

Comments: Oh dear, how bad did I feel. I had to drag myself out of bed in plenty of time to be out the door before 7am. My strapped feet felt numb. My legs felt slow and I was running very tired. I even contemplated giving up at the 10km mark but I knew I would be cross with myself if I did that and besides Jon was meeting me at 9am to run the last part of the run round the lake with me. It was a very slow sojourn out towards Gungahlin and back for 10km then on past the shops and down to Lake G. I was in plenty of time to meet Jon and we continued round the lake and on for another kilometre just to make up the distance. At least it felt better for that last 8km having some company as my ipod needs revamping and I had to run the long part soundless apart from my breathing. CJ will update it for me while I'm away and I'm hoping that will make me forget each step which I certainly felt on this run! If I am going to run the Ultra in April I had better persevere and up the pace a bit but today I was just all worn out from the hectic build-up to Christmas.

Speaking of - I do hope everyone out there had a wonderful Christmas day and that you were thoroughly spoilt (like me). Stay safe and healthy and fit. I am packing my running gear and swimmers. Aaah, I can smell the sea already!

Right now, I think I may go for a bike ride and work off some off this excess food!!
Later - Yes, I went for that bike ride as follows:
Activity: Cycle 6pm
Distance: 17.86km
Time: 53mins
Location: To and round Lake G and home via Kaleen shops
Av speed: 20kph
Max speed: 32kph
Calories: 319
Comments: It was still hot in the early evening tho there was a bit of a headwind as we approached the lake. I'm still tired but at least we burnt a few calories although tonight there were lots of leftovers to eat and while there's all this yummy food in the fridge, including chocolate, I'm likely to eat too much of it! It's a good thing we're leaving our house (and our fridge) for a few days tomorrow!

Monday, December 19, 2005

Blog Update (again!)
Why is life so hectic at this time of year? It becomes impossible to keep up-to-date with everyday life when work and Christmas deadlines take over. However I will now attempt to update my blog yet again at least to bring me briefly up-to-date from last Tuesday when I last did an entry here.

Wednesday - Final Yoga session for the year
It was a great session - such good sessions, shoulder stands, new techniques of stretching. Now we have to wait until February before regular classes resume. I do enjoy this type of Yoga - Yoga Mandir - Iyengar Yoga. I believe it helps me learn to stretch and relax more even for only a couple of hours a week.
Friday - a short brief swim
Activity: Short swim
Distance: 800metres!
Comments: I started late and only managed 800m in the time frame but I guess a little exercise is better than no exercise.
Yesterday I went to the physio and he has told me what I already suspected. I have Bilateral plantar fasciitis. I have had pains in the bottoms of my feet for a few months and it's most noticeable early in the mornings or in normal shoes (not running shoes). Sometimes it can be quite painful. The physio, Graeme, who is a triathlete and really nice too, strapped both my feet tightly and gave me some exercises and an appointment for next Tuesday. I have to run my long run with my feet strapped to test it. He also recommended I change my running shoes - something else I suspected might be the cause. I love my bright coloured Foster tri shoes but they don't have the support of the Asics shoes I was wearing previously. Rats! They are such pretty shoes too!!
Saturday - Long Run
Distance: 22.59km
Location: Towards Gungahlin along cycle track then back to Kaleen and down to Lake G
AHR: 156bpm
MHR: 209bpm
Best km: 5:28
Average km pace: 5:48
Calories: 1350
Met up with Jon at Lake G to run the last 7.6km with him round the lake. I left home at 7am, met up with Jon at 8.30am and we met up with CJ and our other halves for coffee at Black Pepper at 9.30am after we finished our respective 22km runs. It was a good run and felt reasonably comfortable even with my feet strapped. I ran in my Asics Gels 2100 which I used to wear prior to my Foster tri shoes. They have only had a couple of months wear so will last a few more weeks. Gee I was tired later after spending the rest of the day shopping, tidying and starting Christmas cards. That night we went to H & T's Christmas bash and I drank far too many banana daquiris - very yummy at the time but a bit sad and sorry next morning!
Sunday - no exercise unless you count several hours spent walking round the shops Christmas shopping! A little slow in the morning but managed to write out all my very late Christmas cards and sort out all the pressies, calendars etc for very late posting!
Monday -
Morning activity: Swim
Distance: 1km
Time: 27:30
Location: Civic Pool
Comments: Met up with CJ at RBB for brekkie. She has this week off work and I was first on her long list for today. I wish I didn't have to work this week. I whizzed out during the morning to line up in the PO for well over an hour but I was lucky as another girl in my office had just reached the start of the queue in her lunch break when the PO was evacuated as there was a suspicious looking parcel discovered. It was closed for the rest of the day!
Evening activity: Run
Locality: Parliament House
Distance: 8.77km
AHR: 157bpm
MHR: 214bpm
Calories: 481
Comments: There was quite a big turn out at speedygeoff's group tonight. Mr B cycled from work to join us too. We had the usual warm-up loop then ran a trial 720m loop to show the route to those who hadn't run it before. This particular course includes one short steep grassy hill and another long steep grassy hill which just seems to go on forever. Just after the first hill we stopped at the fitness track and did 3 push-ups on the bars before facing the second hill. Yes, it's tough. We had to then run it as fast as possible for 5 more repeats on 5 minutes. This created a decent rest for most of the group but for the slower runners (ie me) the break was pretty short! However I managed all the repeats and then we ran a cool-down loop (I never quite understand why it's called a cool down, I always feel quite hot at the end until we have stood round for a while stretching).
So Monday has ended and a new week has begun - countdown to Christmas = 6 days!

Tuesday, December 13, 2005

Another scorcher!
Morning activity: Cycle
Distance: 17:85
Time: 49mins
Location: Home to and round Lake Ginninderra
Calories: 300 at least cos forgot to turn Gandalf on for first 9mins
AHR: 125bpm
MHR: 228bpm
Av sp: 21.7kph
Max speed: 35kph
Comments: Just a gentle cycle from home and round the lake on a lovely morning. A little cool early but soon warmed up. There were lots of people out there walking with babies and dogs and running round the lake. It was very pleasant.

Evening Activity: Run with speedygeoff's group
Location: North Lyneham hills
Distance: 9:09km
Time running: 52mins
Calories: 558
AHR: 151bpm
MHR: 217bpm
Comments: Arrived 5 mins late but met up with Sarah and we ran for 2km until we met up with the rest of our group running in the opposite direction. We then did 5 x 80sec sprints on 4 mins which means we jogged back to the start after 80secs then took off again, at least Sarah and I ran back to the start after the 80secs sprints but the others managed an 800m loop in that time. Sarah and I completed the 800m loop on the last lap before doing a warm down of the 3.1km hilly loop. It was hot, dusty and exhausting but a good session with just Colin, speedygeoff, Jenny, Sarah, Maria and me. We came across a large group of young netballers who were training on one of the killer hills - lots of repeats. They looked jolly hot! The time of year is catching up with me - I am so tired. One good thing that happened today is that I was emailed the yummy mushroom pate recipe from Sat's bbq - it was so delicious and looks very easy - will be good for Chrissie!

Monday, December 12, 2005

On left is Miners Run in the Half Ironman run leg.

Strewth, CJ and our friend Kerry from Alice with a broken collar bone after a fall from her bike 3 weeks ago training for the Half Ironman.

What a weekend!
Activity: Swim followed by brekkie with CJ
Distance: 1km
Time: 27:03
Location: Civic Pool
Comments: The pool wasn't too busy this morning but there was no slow lane so I swam on the outside lane and had to avoid a few breast strokers who swam even slower than me!

Activity: Mini Triathlon - Swim, Cycle, Run
Distance: Swim 300m, Cycle 8km, Run 2km
Location: Ferry Terminal, Lake Burley Griffin
Time: 42:12mins (including very slow transitions!!)
Comments: Bleak looking day and the wind had picked up by the afternoon. Our race was not until 3pm and I was a tad nervous, as always, not helped by the fact that I was in the third wave which was the first female wave and all the over 50 females were put in the same wave as all females under 24 - scary! However the swim leg wasn't too bad apart from the choppiness on the return towards the shore and the fact that I swam into someone swimming in the opposite direction going out to the first buoy. As I ran out from the swim I completely lost the spot for my bike and ran right past it before realising I had gone too far. Back I went, collected my bike and ran to the mounting area - a bad start but the cycle was ok and relatively flat although there was quite a wind especially crossing the bridges when the cars whizzed past closely and the bike wavered a bit with the wind plus the force of the vehicles. After dismounting I ran to my supposed spot to rack my bike and couldn't find the spot again - oh dear, make mental note to tie a bright coloured tag round the bar next to my bike as a marker next time. Up and down with my bike until suddenly I realised I was in the wrong row - damn, I think I lost at least 2 minutes in transition. At last I could rack my bike and take off on the run but I had lost a lot of time. I came 2nd in my age group but I'm sure I could have done a better time if I had checked my bike spot properly at the start. Never mind, we learn by our mistakes - next time!!
The official results say I took 9:11 in the swim, 23:20 on the bike and 9:41 on the run. I'm sure that cycle included both transitions!!
That evening I went to a lovely Christmas BBQ with speedygeoff's training group at Maria's house - a lovely setting on a gorgeous deck with great company including Aki, speedygeoff and PRB among others - quite a turnout in fact. We arrived late and left by 10pm as we had a very early start next morning.

Sunday - Half Ironman day, a long run and celebrations!
Today was perfect weather-wise. Unlike yesterday the lake was calm and there was not a breath of wind. The setting in Commonwealth Park by the lake was just beautiful. The atmosphere was amazing. Mr B was on duty as a technical official so left home at 5.30am. CJ collected Kerry, who was here from Alice Springs, then collected me at 6am so that we could be there at the start to cheer on the entrants including Miners Run who had an excellent race. Wow, what talent - some very spunky bodies indeed - well worth the early start to see such hunks! It was incredible to watch and the water looked almost inviting as it was so picturesque out there, although those few brave souls who ventured in without wetsuits definitely were shivering at the start! When we had watched the competitors take off on their bike leg CJ and I went out for a long run. We ran the first 2km together then ran at our separate paces for a 20km distance round the entire lake. My stats, according to Gandalf, were as follows:

Activity: Run
Distance: 20:44
Time: 1hour 58mins 55secs (Goal - 1hr 56mins 40secs)
Calories: 1230 (woo hoo)
AHR: 159bpm
MHR: 206bpm
Average pace per km: 5:57
Fastest km: 5:21
Comments: CJ set Gandalf to be my running buddy at 5:50 pace but he raced me by about 200m . As I haven't yet calculated my long distance pace I guess it was just an estimate but I certainly felt like I had a good run.

After the run I met up with CJ and Kerry and we watched the runners come in on their run leg. Aki joined us and later we met up with speedygeoff and PRB. It was lots of fun making as much noise as possible and extra exciting when we spotted coolrunners. We met Highwayman, Born2slow (who was definitely not slow), Queenbee, Ironbee, Evie and several others. It's fun to put faces to CR names. It was really a great day, the atmosphere, the company and the general feeling of being a part of such a great event.
Later in the afternoon I took two close friends out to Federation Square for cake and coffee and later to the pub for a drink as we were celebrating a friend's birthday. In the evening all the family came over for dinner to celebrate my daughter's boyfriend's 21st. It was quite a weekend!! I need another one to recover from it!

Thursday, December 08, 2005

Hill Repeats
Activity: Cycle 6am
Distance: 19:42km
Location: Ginninderra Drive
Time: 59mins
AHR: 124bpm
MHR: 155bpm
Caloris: 367
Max pace: 45kph

Comments: A pleasant morning although a bit cool on the arms to start and there was a headwind on the downhills. I rode 5 x hill repeats on Ginninderra Drive but next week when I practise that course I will aim to leave home 15minutes earlier and fit in 6 repeats before the traffic makes it difficult to cross the road for the downhill returns. The day turned out to be lovely and sunny later. I'm sitting here nodding off while my Christmas cake is cooking. Mr B is already asleep in the beanbag watching telly! How on earth will I stay awake till midnight when the cake is cooked. Oh dear!

Wednesday, December 07, 2005

Morning Activity: Cycle
Distance: 17:79
Time: 49mins
Max pace: 35kph
AHR: 123bpm
MHR: 148bpm
Calories: 335

Comments: Quite slow but pleasant ride. Tonight was our Christmas client party at The Deck (FlashDuck's favourite venue) and we were lucky that, although a storm swept through briefly, by the time most of the guests arrived there was no wind, the rain stopped and we could mingle outside on the deck. It really was very pleasant.

Wednesday - Work off that champagne!
Morning Activity: Run 6am
Location: Kaleen block
Distance: 6km
Time: 34:40
AHR: 162bpm
MHR: 230bpm
Calories: 346

Comments: Oh boy that was a tough run. My legs felt like lead and I felt just a tad blah - may have been those three glasses of champagne last night mixed with junk food extremus! Mmmm, I definitely needed to run it off and felt marginally better for having done so! Mr B and I drove in to RBB to meet CJ for brekkie after her swim! However, the swim didn't happen as she slept an extra hour but we had an enjoyable brekkie anyway with a few extra friends who I had forgotten I had already arranged to meet! The more the merrier and it was a good start to mid-week madness!

Evening Activity - Yoga
Comments: Aaaah yoga. The best part is that last ten minutes - the relaxation bit. It is seriously heaven. The stretches hurt but it was good pain and we learnt a few new ones. I stayed up in my shoulder stand for longer than I have in the past. We only have one week to the end of the term. I'll be booking in for next year into Beginners 2 - progressing one level. Our teacher, Polly, has suggested that two terms of Beginners 2 is a good idea before progressing to CJ's level 1 class. Sounds good to me!

Monday, December 05, 2005

Start of a new week and the sun is shining!
Woo hoo - my header has worked - thank you Susan. It's really cool!! At first nothing seemed to happen but as I was editing my previous post it suddenly appeared. How exciting. I want to keep looking at it!

Morining Activity: Swim
Distance: 1.1km
Location: Civic Pool

Comments: The pool was really busy this morning. I practised breathing both sides for the last 100metres in the cool down. I'm not exactly speedy but it always feels good to start the week with a swim.

Evening Activity: Run with speedygeoff's training group
Location: Parliament House
Distance: approx 9.3km
Time: Approx 50mins
AHR: 155bpm
MHR: 231bpm!

Comments: This was one tough training session! After the warm up (a loop and a half with a bit of a maze in between) I stopped Gandalf and forgot to restart him on the next loop. I think I missed approximately 2km before I remembered to press "start" again. We ran a hilly loop to practise it then repeated it 8 more times - boy it was tough. The first part of the loop was a nice downhill slope but then came the killer grassy hill or hills really as it went up and up with a little break for a path inbetween. Ouch - it was hard. Then we ran a 1.6km warm down. It was very hot running tonight. The temps have risen and today was 27deg. Tomorrow the forecast is for 31deg - summer has arrived and the sky is finally blue! My intention is to go for a cycle in the morning. I have a client Christmas party at 5.30pm so won't be able to train at North Lyneham tomorrow night, probably just as well cos it will be very hot indeed and loads more hills!

Sunday, December 04, 2005

Back to Tuesday
Activity: Run
Distance: 6:06km
Time: 34:27
Location: Kaleen block
AHR: 157bpm
MHR: 168bpm
Calories: 342

Comments: A bit slow today. It was a cool grey morning and my average pace was only 5:40 per km. In the evening we went to our AGM Board Dinner (the actual AGM has been postponed for a couple of weeks - phew) at the Federal Golf Club in Red Hill - very nice setting and meal and I did relax with a few glasses of champagne and put this dreadful working week to the back of my mind so that I could enjoy the evening.

Morning Activity: Swim
Distance: 1km
Comments: Oh dear this swim was indeed slow!

Evening Activity: Yoga
I worked until 11.30pm tonight but I took an hour and a half break to go to yoga - no way was I going to give that up for anything!! I had great success with my shoulder stand and we practised some very tricky stretches and some really good calf stretches - ouch, but good pain! I was so glad I went as it helped me face the workload back in the office later.

Thursday and Friday were spent at work without a break - midnight Thursday and started at 7.30am Friday but we delivered that tender with two hours to spare! I was so exhausted on Friday evening that by the time I arrived home after a couple of glasses of wine and a large piece of cake to farewell our work experience student, I was completely exhausted. No way was I moving. The whole family deserted me for the weekend - Mr B to a squash tournament and the girls to the coast so I totally vegged out! I have seriously eaten too much junk food this week. I finished a box of chocs ( a pressie from the work experience student) tonight and a tim tam AND a mug of hot chocolate - I needed those endorphins!

Saturday 3 December
Activity: Run
Distance: 17.20km
Time: 1hour 42mins
Calories: 1087 (that burnt off the choccie)
AHR: 154bpm
MHR: 212bpm
Average pace per km: 5.57

This was the epitome of long slow distance! I didn't leave the house until 11am and I was caught in a head wind heading out to Gungahlin then on the way back I was caught in the rain - it only lasted five minutes but enough to drench me. I listened to my ipod on the way and at about the 12km mark I was suffering from incredible stitch just as Maroon 5 sang "it's getting harder and harder to breathe" - oh boy, I agreed with every word at that stage! Yes, it hurt but I had to run off all those cobwebs and bad eating habits from the past week. I felt better for having done it but my legs were burning and I tried speedygeoff's trick of icy cold water on my calves in the shower. I think it helped. I felt really tired though as I trudged around the shops trying to concentrate on the thought that Christmas is not far away.The mall was very very busy. Tonight I decorated our Christmas tree. The silly season is upon us!

Monday, November 28, 2005

Another Week Begins
Activity: Swim
Distance: 1km - 100m warm-up, 600m then 300m warm down
Comments: Very tired and it was a cold morning. Fortunately the water was quite warm so I was comfortable swimming. I practised breathing to both sides and sighting.

Had a dreadful day at work - far too much to do and the deadline for our tender is drawing closer. We have until 4pm Friday and there's still heaps to do. I couldn't manage to leave in time for training in speedygeoff's group tonight. I didn't leave the office until 7pm and sadly I won't make it tomorrow night either as we have our AGM dinner. It's like winter here at the moment - really cold and wet - not very pleasant weather at all. Where has that lovely spring weather gone?

It was very exciting to find lots of comments on my blog tonight - a nice surprise when I went in for an update. Thank you everyone.

Sunday, November 27, 2005

WAG Triathlon

Activities - swim 400m, cycle 14km,
run 4km

Yes, after a terrible night's sleep waking hourly to hear the rain and the thunder I rose at 6.30am to peer out the window at a dismal looking Sunday knowing there was no way I could chicken out now! Today was my first triathlon for the season and it felt like a winter's day. It definitely called for a wetsuit for the swim leg. As I was securing my bike to the rack on the back of Mr B's car an hour later my neighbour came over for a chat. At that stage I was feeling decidedly negative about the weather and the event. I am not a confident swimmer but I'm an even less confident cyclist if the roads are wet and I had a dreadful feeling in the pit of my stomach. However determination took over and we made it to the start in spite of the churning stomach. The water felt cold but the wetsuit was a godsend.

Swim leg - 400m
Now 400m may not sound far but believe me it usually feels like 2km in the open water of the lake with several other bodies kicking and flailing arms whacking you in the face. However with a wetsuit I felt amazingly buoyant and could have swum it twice. Yes, I was still hit on the head, and pushed and shoved but I just kicked harder and kept swimming. I felt confident and non-drownable. I didn't panic once. I wish I could swim in a wetsuit for every triathlon I ever enter. It made all the difference to how I felt. For one thing I actually passed people, I even passed people in the wave ahead of me. My wave was the last to leave and I was in fear of being last out of the water and therefore last in the entire event but it didn't happen. I was well in with the bunch and with such a good start felt really good throughout the entire event.

Cycle leg - 14km
I spent far too long in transition. I put on a bike jacket cos it was pretty cold, dried my feet before putting on my shoes, had a drink, put on my number belt, my helmet and my sunnies (even though the weather was decidedly bleak) and ran out to mount my bike. It was a good ride. The road remained dry and the rain held off. I didn't become too hot even with a jacket on but I didn't freeze either. At times the head wind made it a bit of a battle and there was a scary moment crossing a bridge when a bus drove past and my bike wavered a bit but on the whole the cycle leg was pretty comfortable and there were lots of different sorts of bikes out there.

Run leg - 4km
Again I definitely am out of practice with transition. I even stopped to tighten my laces and then I lost my bearings for a moment and stood there trying to figure out where the run leg started! However I set off at last to find my feet felt like solid blocks and didn't want to run properly. It took me more than a km to get into my stride and the turnaround point felt a long way. However, after the halfway point I began to enjoy myself and ran much more comfortably. I even managed a sprint down the finishing chute and finished with a smile on my face. Yes, I had finished the first triathlon of the season and actually enjoyed myself. Now that's a first!

CJ and I hung round for a while waiting for the barrel draws and the results to be announced. CJ won first in her age group and I came second in mine so we both received awards which was pretty exciting. CJ did a great time of 58minutes. My time was nearer 70minutes but one of the joys of being in my age group is that there's not too many competitors after a certain age. The winner in my age group is an Australian champion so pretty much unbeatable but I was very happy to be second even if there may have only been two in my age group!!

We decided to use the run leg of our tri as the run for Rae's Turkey Run in the US so we wore the Turkey Numbers which I had printed off and these photos are taken with our trophies after the tri was over so that we could wear Rae's numbers. See CJ's blog (froggie61) for more reports on the WAG Tri.

Friday, November 25, 2005

Last Day of the Working Week!

Activity: Swim
Distance: 1.2km
Comments: 2 x 400m and 1 x 300m
Still extremely tired and very stressed. Couldn't get motivated to go to the lake after a very full-on day at work. Besides the weather was not warm and didn't encourage me to attempt that lake. It will be a busy weekend and at registration tomorrow arvo at the lake CJ and I plan to try out the water probably in wetsuits by the look of the expected temperatures! I think we are running first thing in the morning in the Turkey Run organised by Rae to celebrate thanksgiving in the US via her blog.

Thursday, November 24, 2005

All Worn Out!

I had all these plans to go to the lake after work and go for a practice swim and a run but it was a bleak cool day and very windy near the lake and it didn't take a lot for Mr B to convince me that it wasn't such a good plan. I didn't want to drown on my own so came home after work instead and as I keep nodding off in front of the computer it was probably a good idea not to attempt a lake swim today! We have one week tomorrow to complete our tender at work - could be a few late nights next week.

Morning Activity: Cycle
Distance: 16.24km
Time: 48:33
Location: Ginninderra Drive hill repeats
Calories: 312
AHR: 129bpm
MHR: 192bpm
Max speed: 42kph
Av speed: 20kph

Comments: Cycled to Ginninderra Drive where I rode 4 x hill repeats along Ginninderra Drive to the AIS and back to Ellenborough Street against a head wind. On the last repeat I kept cycling and cycled home via the cycle track past the AIS and Kaleen. The hills were hard work - just a steady incline but felt it. There were lots of cyclists out there and I do prefer road cycling to cycle tracks providing there's a shoulder on the road. It was a pretty cold morning but I warmed up pretty quickly. Three sleeps to the WAG Tri - scary! Hope I can try a swim in the lake on Saturday.

Wednesday, November 23, 2005

Wednesday looks both ways to Sunday!

Why oh why did I enter the Women's and Girls' Triathlon on Sunday? I don't feel at all prepared! I will probably drown!

Morning activity: Killer abs and weights at home

Evening activity: Yoga

Comments: After another stressful day at work (it'll be like this for another two weeks!) it was great to go to yoga. We had a relief teacher tonight and she was excellent, different from our Polly but it was good to do some things a slightly different way. Some of the stretches hurt, especially the calf stretches after the hill runs I've had lately but it's a good sort of pain! At the end of the session we had a good ten minutes of relaxation. I even heard someone snore! We had to lie there and blank the mind and concentrate only on our breathing. Every time the mind wanders we have to concentrate on bringing it back to our breathing - difficult at times because my mind definitely tends to wander - to things I need to do at work, to the triathlon on Sunday, back to work, to what to have for dinner, back to work - ahhhhh - just breathe, in, out, in, out - eventually it almost worked. I almost blanked my mind. I just needed another ten minutes. The hardest part is being told to slowly open the eyes and gently wake up - damn. I just wanted to stay there on my back. That end bit is the best - the stress just floats away, even temporarily is good. We only have three more sessions this year - that's so sad.

Tuesday, November 22, 2005

Tuesday Trials
Firstly I have an addendum to Monday's training session at Parliament House as speedygeoff reminded me tonight. How could I possibly forget this bit? After our warm-up lap we had to do as many sit-ups as we could do in 90secs by speedygeoff's watch. I managed 56 and was quite proud of that. Somebody managed 20, someone else 70 so there definitely is a variance there. It was certainly a different way to start the hard stuff!

Tuesday Morning Activity: Cycle 6am
Distance: 18km
Time: 50mins
Location: Cycle track from home to Gungahlin Lakes Golf Club and return
AHR: 120bpm
MHR: 148bpm
Calories: 334
Av speed: 21.3kph
Max sp: 32kph

Comments: Definitely a slow ride. Parts of me were hurting and I discovered later that I had a large red bruise on my inner thigh probably caused by hitting the bike seat when I stopped suddenly on Saturday.

Evening Activity: Run with speedygeoff's group
Location: North Lyneham
Distance: 10:02km
Time: About an hour (with breaks)
AHR: 144bpm
MHR: 218bpm (and I believe that this time!)
Best km: 5:38kph
Calories: 630

Comments: Phew! There I was at North Lyneham with speedygeoff's fast runners - Maria, Griffin, Tony, Colin and speedygeoff of course! Oh boy I knew I could never keep up with them but I also know that if I don't challenge myself I will never improve so here goes nothing! We started with a warm-up lap of that challenging hilly circuit and it was HOT! Then we ran 1500m in a route that included what I call the "killer" hill - worse than last night's hills in my opinion - longer and steeper. Then we ran 1500m again faster. They all waited at the top for me and clapped as I arrived at the end. They're such a great group of runners - all very talented and also very tolerant of this slow coach! I had a great chat to griffin. So many runners have such interesting stories to tell. Griffin - you need a blog! We next ran 4 x 30sec sprints on 90secs which translated means we ran fast for 30secs then jogged back to the start and did it again 3 more times. Gee, that 90secs came round very fast. We finished with the full loop of the course again (3.1km of dusty hills) and this time ran it quite gently and at chatting pace. I ran with speedygeoff who is quite a movie buff and told me about the last three movies he has watched - they sound good too.

So there we have it, two tough running sessions in a row. I came home, ate, showered and changed colour from brown to skin colour again (yes, that course was definitely dusty) and now I'm ready for bed. Work is so stressful at the moment and the run was tough but I am always glad I make the effort. It makes me feel human in spite of myself - an exhausted human I might add!

Monday, November 21, 2005

Just another Manic Monday!

Activity: Swim 6.45am
Location: Civic Pool
Distance: 1km
Time: 27:23

Comments: Just a short swim. There was no slow lane so I just swam in a lap swimming lane and there were only two of us in it so it was great. It was a stunning day weather-wise and I think more people chose to swim outdoors which suited me fine. I also started a wee bit later as I knew I wouldn't be sharing breakfast this morning as CJ is swimming with Bilby's on Monday evenings instead so I took cereal from home and just bought a coffee to take with me to work. At least I had an early start in the office. It was a full-on day and looks like being awfully busy for the next couple of weeks. Inbetween interviewing and selecting staff we are writing a tender for our contract for the next three years - very intensive stuff and mentally exhausting.

Photo shows me with Mr B after the Canberra Marathon in April. Next year I hope it will be after the Ultra!!

Activity: Run with speedygeoff's group 5.30pm
Location: Parliament House
Distance: 7:06km
Time: 41:54 approximately
Calories: 421
AHR: 138bpm
MHR: 204bpm
Fastest km: 5:13
Pace: 5:56kph

Comments: Very hot and sunny. Warm up lap of Parliament House in and out the little tracks then one hill loop to show us the course of our hill sprints. We ran 4 x 700m hill sprints with a stop for 3 pushups on the route - did each of these on 5 minutes including a rest then we did a warm down lap of Parliament House and attempted some chin-ups. Some people can do these, some people struggle - I am definitely in the latter category! It was a good session and my calfs were a bit tight walking back down the steps to the car. North Lyneham tomorrow could be interesting! I have to say that running is a good stress release when work threatens to overwhelm me!

Sunday, November 20, 2005

Catch up time
Dear me, where does the time go? It's the end of the weekend already!

Back to Thursday
Activity: Cycle
Distance: 11km
Location: Past Lake G and home via Giralang
Comments: Av sp: 21.6kph
Max sp: 36kph
Calories: 210
AHR: 120bpm
MHR: 137bpm
Comments: Just a short cycle as I didn't have much time

Activity: Dancing
Comments: Last dancing session for the season and it was 2 hours with a very short break for supper. We tried every dance we had learnt in the 7 weeks plus more. The intermediate and advanced class joined us. I don't think these dancing lessons were a good way to spend quality time together - they caused tension and sore feet instead! I don't think we will continue them next year somehow!

Activity: Swim
Distance: 1km
Time: 27mins
Comments: Could only squeeze in the basic km as had to conduct an interview in the office at 8.30am so had to be through brekkie by 8.15am. We managed it comfortably. That night I attended an awards night for apprentices in the building and construction trade. It was a very enjoyable 3 course meal in a lovely venue but was somewhat spoilt by the lack of manners of the young apprentices who managed to talk loudly right through the presentations even after being remonstrated by the compere several times!

Saturday - Battling the elements!
Activity: Cycle
Distance: 18:67km
Location: To and round Lake Ginninderra
Calories: 353
AHR: 127bpm
MHR: 151bpm
Av sp: 21.3kph
Max sp: 35kph
Comments: Rode out against a strong head wind and had to really push hard to make any leeway. On the return trip the wind eased a bit and I detoured to a friend's house for a while as I was lending her visiting daughter a couple of our bikes. By the time we left for our house to collect them it had started to pour with rain and as we were pumping up the tyres in our garage down came the hail and the thunder roared. It only lasted about 15mins but wow, it was sudden and very heavy. However when they left with the bikes the sun had returned - a very strange day weather-wise. The wind stopped and late afternoon was calm and sunny. In the evening I went out for dinner with a friend.

Run 8.25am
Distance: 13.87km
Location: From home to and round Lake G
AHR: 161bpm
MHR: 201bpm
Average pace: 5:46kph
Best km: 5:30kph
Calories: 824
Comments: Ran from home and met up with JD at Black Pepper where we continued running round the lake at a comfortable pace. It was a stunning day today - a little cloudy initially but it turned out to be a warm, sunny, gorgeous day. Afterwards we had a fantastic coffee at Black Pepper - perfect froth and a great taste - so good I had two and the second was as good as the first which is unusual. Maybe they have a new barrista - I'm impressed! JD dropped me off home and later I visited the Kingston Markets where I picked up the Italian print I had framed there. I'm delighted with it. I also went to Belconnen Mall - lots of shopping to do including the supermarket shopping (oh joy) before driving home just before my son and family arrived for dinner. I can't believe how quickly this weekend disappeared! And I still have the ironing to do!!

Tomorrow is swimming and running with speedygeoff's group at Parliament House. It's also decision time for the people we interviewed on Friday and more 'tender' application writing - another fun day in the office!

Wednesday, November 16, 2005

Middle of the Week Already!

Gosh, it's Wednesday already and I'm three days behind with my blog!

Activity: Swim at Civic Pool
Distance: 1.3km

Comments: 2 x 500m then 300m cool down followed by brekkie with CJ & Mr B and a mediocre coffee!

Tonight I had complimentary tickets to a special screening of Flight Plan with Jodie Foster so I had to miss speedygeoff's training session at Parliament House. It was a very exciting movie - I was on the edge of my seat!

Activity: Run
Location: Kaleen block
Distance: 6km
Time: 33:42
AHR: 157bpm
MHR: 170bpm
Average pace per km: 5:36

Comments: I had to run this morning as again I missed speedygeoff's training group, this time at North Lyneham, as I took Mr B to see Joe Cocker in concert. It was a great night. I preferred the second half of his program as we knew all the songs. He had three encores and the Llewellyn Hall was packed. The average age of the audience was "old" to say the least - a bit different from when we went to see Jewel some years ago when we would have been the oldest by about 20 years! This time we fitted right in - similar to when we went to Neil Diamond - even saw people we knew. Mr B kept bumping into friends of his age group from work and squash during the interval - a sad reflection on our choice of music. I'll rephrase that. I bought the tickets as a surprise for Mr B as he really likes Joe Cocker - I certainly enjoy some of his music and he was a great performer last night with a very responsive audience.

Wednesday - Success with the shoulder stand!
Early this morning I struggled through all CJ's killer abs but I had to stop between each set - no way can I manage all five sets without a break. It kills! I also lifted a few weights. Tonight I went to yoga and we finally did our shoulder stand - woo hoo. It was a great feeling lifting those legs above my head. It was a great session. Tonight was our sixth session and we have ten in this series. I will be really sad when we finish and will definitely sign up for Beginners 2 next year.

Sunday, November 13, 2005

CJ & FlashDuck studying gadgets!

CJ, Flashduck, Strewth, Mrs Hare (behind) & H

Tour de Femme

Activity: Cycle
Distance: 20km
Time: 48:17
Average sp: 26:30kph
Max sp: 45kph
Calories: 477
Forgot to wear heart rate monitor

Comments: Lovely sunny day. After a wobbly start, when I had trouble finding the pedals, I thoroughly enjoyed the ride with more than 500 women of all shapes, sizes and abilities. It was quite inspirational seeing so many women out there giving it a go. I felt comfortable and didn't even struggle up Hopetoun Circuit today. I just stood up on the pedals and found the hill relatively easy. After the ride I met up with Mr B, CJ, H, The Hare & Mrs Hare, Flashduck & later Flashdrake and we sat on H's picnic rug, drank coffee and waited for the barrel draws and results. It was a lot of fun and very relaxing in the sunshine.

Later in the day Mr B & I went to the Kingston Markets then on to Manuka for a great coffee before coming home to sit in the sun where I spent an hour going through job applications and I even managed to short list them for interview. It was that sort of day - beautiful!

Saturday, November 12, 2005

Belconnen Community Festival Run

Activity: Run
Distance: 6km (6:05 according to Gandalf)
Location: From CISAC round Lake Ginninderra
Time: 32:23
AHR: 167bpm
MHR: 206bpm
Calories: 358
Average Pace per km: 5:20
Fastest km: 5:02

Comments: Start was at 10am for a 6km run/walk round Lake Ginninderra finishing opposite Benjamin Way. This run was held in memory of Ben Donohoe who was only 9 when he died of a brain tumour. There were 1,300 competitors and over $7,500 was raised for paediatric brain tumour research. It was a sunny day and a pleasant run. CJ won the female veterans' category and Flash Duck came 2nd - wow - a medal each! Mr B ran it in 27:17 which was a great time. Aki finished in under 30mins which was also fantastic. I think I need to work on my time! Later FD, PRB, CJ & Mr CJ, Aki, Mr B & I had lunch at Musica e. It was very pleasant and great company but sorry FD, I don't agree with you about the coffee - it tasted bitter! The company and the food more than made up for the coffee however!
Later in the afternoon I went to collect my number for the Tour de Femme tomorrow. The "show bag" included a t-shirt, which is very comfortable, a drink bottle and a wrist timing strip which is a bit upmarket! Hmmm, it's all a bit scary!

Activity: Swim with CJ 6.30am
Distance: 1.2km
Location: Civic Pool
Time for 1km: 27:20
Comments: The pool was really busy this morning and there wasn't a "slow" lane so I had to share a side lane with a number of swimmers with interesting styles and a number of breast strokers. However the brekkie later was yummy and Mr B came into town to join us.

Thursday, November 10, 2005

One more day to Friday

Activity: Cycle 6.15am
Distance: 11km
Time: 32mins
Location: Past Lake G and home via Giralang & Kaleen
Average Speed: 20.3kph
Max speed: 35kph
Calories: 200
AHR: 113bpm
MHR: 218bpm

Comments: Gentle ride to keep my legs moving. Slower than the other day but had to push against a head wind. Started too late to fit in much distance. Flash Duck has suggested we wear our CR cycling top at the Tour de Femme Sunday - great idea. I had been trying to decide which Italian top to wear so if I wear the CR one I won't have to make that decision and we'll be able to find each other afterwards! Mind you, CJ, FD, H & N will have to wait patiently for me after they finish!! Wonder if CJ and FD plan to wear the CR singlet at the fun run on Saturday? Will check!

Activity: Dancing 7.30pm
Location: Danceway Belconnen

Comments: Tonight we spent a lot of the evening going over the Tangoette - so many steps in that but going over it several times is certainly a help. We also danced the Rumba and learnt the Jive which we haven't done before. Next week we have a two hour session and we go over every dance we have learnt - now that could be interesting! I have to say the feet certainly have a good workout on the dance floor!
Tomorrow morning I meet CJ for a swim and then that lovely muesli brekkie! Aaaaah - Friday is nearly here.

Wednesday, November 09, 2005

Yoga night

Today was a lovely sunny day - 27deg - a beauty. This morning I did a few sit ups and weights before going off to brekkie with friends at RBB. It was quite a stressful day at work with a few HR issues I could do without. Such are the joys of being a Manager - not ever easy!
However yoga was wonderful. Our instructor tells us we should concentrate on our breathing and forget the outside world using that 1 1/4 hours as complete self-indulgence. I have to say that, although I find it very difficult to block out all those life happenings, it is a great feeling especially the relaxation at the start and end of the session. Some of the stretches are difficult and some exercises hurt but it feels so good when I achieve them that I only ever feel good afterwards. I am completely hooked!

Tuesday, November 08, 2005

Tiring Tuesday

Activity: Cycle 6.15am
Distance: 13.29km
Time: 43:18
Location: Ginninderra Drive repeats
AHR: 119bpm
MHR: 156bpm
Max speed: 42kph
Calories: 241

Comments: Managed to drag Mr B out of bed to join me on an early morning cycle. Cycled to Ginninderra Drive via the cycle track then cycled up the road to Bruce uphill all the way then crossed the road at the AIS, cycled back down the hill (lovely) then did it again doing 3 repeats in all then cycled on Ginninderra Drive to meet up with the cycle track and cycled home via the track from the AIS and through the Kaleen streets. On the third repeat I tried to cycle the uphill in a tougher gear but gee, it was hard work!

Activity: Run 5.30pm
Location: North Lyneham hills
Distance: 8.55km
Calories: 535
AHR: 154bpm
MHR: 211bpm
Fastest km: 5:35

Comments: Back to those tough hills. Fortunately there had been so much rain last night and this softened the ground a little. As a road is going part of the way through there a lot of road works had been taking place since CJ and I last ran North Lyneham. We didn't spot a single kangaroo tonight, unlike last time.We ran the entire loop of 3.1km then ran a 1km sprint, 1km easier then 1km sprint again which took us up the killer hill. I was lagging a bit and on the first sprint I was following Tony who kept going up another very steep hill (wrong move). It was so tough to follow that by the killer hill a km later - ouch! Mr B & I were going to attend the social dancing class tonight as extra practice but when I arrived home he was nowhere to be seen. He turned up a while later having had a puncture on his bike and he had just walked home. He was tired, I was stuffed and although I did shower and dress in the appropriate clothes we decided not to go on to dancing tonight. I was not at all sorry. I'm so tired. In fact I'm nodding off as I write this! Tomorrow morning I have brekkie so it will be an easy day with only yoga in the evening.
Not sure if anyone out there can help me but I'm having trouble downloading blogger maps all of a sudden. I haven't been able to download one for ages and it's most frustrating. Am I doing something wrong? It used to work!

Monday, November 07, 2005

A Tough Day

Activity: Swim 6.30am
Location: Civic Pool
Distance: 1.5km

Comments: Met CJ at pool and I swam pyramids as follows:
1 x 50m, 1 x 100m, 1x 150m, 1x200m, 2 x 250m, 1 x 200m, 1 x 150m, 1 x 100m, 1 x 50m
Swam in the slow lane but felt fine.

Activity: Run 5.30pm
Location: Parliament House
Distance: 8:27km
Time: 48:37
Average pace per km: 5:52
AHR: 154bpm
MHR: 210bpm
Calories: 488
Best km: 5:11

Comments: Ran with speedygeoff's group at Parliament House. We did an interesting loop round Parliament House in and out the little side tracks and down to the grassy track. We then did 7 loops which included a nasty little hill and when we returned to the track ran a 200m sprint. The loop became more difficult as we ran more especially when speedygeoff made us include the second part of the nasty little hill which made it twice as tough! After the 7 repeats we did a cool down back to the start winding in and out the little tracks again. An interesting session and a good work out.

The toughest part of the day was when Mr B telephoned me in the morning at work to tell me that our poor old border collie, Rascal, had died. When I let him out last night he seemed fine but he was deaf and very slow and he found a little spot behind the banksia rose and just curled up there during the night. Mr B found him this morning when he didn't turn up for breakfast or return to bed last night. My daughter picked me up from work and we went home to say goodbye. I brushed his hair and he looked so beautiful and peaceful. I guess he had a heart attack as he didn't seem unwell at all yesterday. Rascal was 15 and had grown up with the children. He was part of our family and will leave a huge gap. I will miss him sitting on the other side of this French door watching me in the evenings as I write my blog! There's a thunder storm going on tonight. I think it's happening in sympathy!

Sunday, November 06, 2005

A Sunny Spring Sunday

"Spring has sprung
The grass has riz
I wonder where the birdies is
The birdy's on the wing
But that's absurd
I always thought the wing was on the bird!"

That about sums up the day. It was a beauty. I started it off with a comfortable middle distance run from home at a comfortable time in the morning!

Activity: Run 9.30am
Distance: 10.97km
Time: 61:55
AHR: 167bpm
MHR: 222bpm
Fastest km: 5:27
Average pace: 5:38 per km
Calories: 652

Comments: Bit muggy and I was dripping wet when I arrived home. I then did some stretches and lifted a few weights before showering. Canberra looked so green today. I ran the same course as I cycled on Friday evening. It was a pleasant run and there were lots of dogs, walkers, cyclists and magpies about. Fortunately the magpies were interested in their babies and not me. In fact I think some of them were babies themselves and they were walking rather than flying about. Today was a good day. Dave was playing in a squash tournament all weekend and I went to the Kingston Markets with a girlfriend and we actually did some Christmas shopping then we had lunch outside in Manuka before going on for more retail therapy at Westfield. It was lots of fun - a successful day. I must add that we had lunch at My Cafe in Manuka. The service was excellent and the coffee was fantastic - at last I've found a great coffee and good food combined - woo hoo. I'll definitely revisit there. I used to go there years ago after the movies in Manuka but obviously it deserves reconsideration now. I will be back! It was really really busy but the service was still very efficient and fast.

Saturday, November 05, 2005

Sunshine and Good Company

Activity: Cycle 7.20am
Location: Tour de Femme Course
Distance: 21:23km (odometer reading)
Time: 59minutes
AHR: 127bpm
MHR: 216bpm
Av speed: 21.5kph
Max speed: 42kph
Calories: 401

Comments: Turned out to be a lovely sunny day but started a little cloudy early in the morning. NH collected me and my bike and we met up with CJ, H & T at the yacht club where we rode the Tour de Femme Course in training for next Sunday. The start is on a hill but it was mostly ok and very social although towards the end there was a nasty uphill on Hopetoun Circuit - ouch, I had forgotten about cycling hills! I felt comfortable most of the time and H and I discussed CJ's amazing calf muscles as we rode behind her. They're certainly impressive as are her stunning new bike shoes! My brakes are very tight which is a bit scary on the downhills but I managed ok considering my lack of training. We had to avoid lots of little pieces of glass and other rubbish on the road shoulders which was a bit annoying. There was a surprising amount of traffic for so early in the morning. After our ride we drove to The Deck for a coffee and a bite to eat. We were also given some disgusting water which had obviously been left in the fridge too long and had a nasty taste. We warned them about it before they subjected other customers to their water. It was definitely undrinkable. However, the company was great as is the outlook up there overlooking the lake and it was a most enjoyable morning.
Tomorrow in the morning I'll go for a run and hopefully it will be another lovely sunny day.

Friday, November 04, 2005

Friday - Yippee!
Forgot to set the alarm this morning and woke with a start at 6.10am. I need to rise at 5.30am to make it to swimming so rang CJ and organised to at least meet her for brekkie after her swim - Mr B met us there too which was good.

Activity: Cycle 6pm
Distance: 11km
Time: 30:14
Location: To and past Lake Ginninderra and home via Giralang via cycle track
Av speed: 21.8kph
Max speed: 32kph

Comments: As my bike is now back from being serviced I thought I should give it a test run so Mr B joined me for a short ride. It was a stunning day and the weather was still beautiful at 6pm so it was very pleasant except that my brakes are extremely stiff and hard for me to use with my sore wrists. My friend is collecting me and my bike at 6.40am tomorrow and we're off to join CJ, H & T at the yacht club where we are going to cycle the Tour de Femme route for practice. Here's hoping I don't hold them up too much. I'm not exactly up to their pace!

Thursday, November 03, 2005

What a hot day!

Activity: Run 6am
Locality: Kaleen block
Distance: 6.07km (Gandalf varies this every time!)
Time: 33:57
AHR: 159bpm
MHR: 193bpm
Calories: 350
Average pace per km: 5:35

Comments: Phew, suddenly the temperature zoomed today. It was even humid running at 6am. I know it won't last but it happened suddenly all the same. Bit slower than last week but felt a bit sluggish this morning.

Activity: Dancing 7:30pm

Comments: I think finally we are improving. Tonight we managed not to trip over each others feet all night and parts of the evening could actually be called fun! We learnt yet more steps and started learning the Tangoette. Next week we learn the Jive. So now we have been taught the Modern Waltz, the Cha Cha Cha, the Rumba, the Quick Step, the Fox Trot, the Evening Two Step and the start of the Tango - I think that about covers it but it's very confusing. I can never remember which one's which! We certainly did a good work out tonight. It was hot and quite exhausting. We didn't stop for the full hour. Tomorrow morning is swimming and it's Friday - yippee!

Last night I registered for the Tour de Femme so there's no turning back now. I'm a tad worried about it as I haven't cycled at all lately. I think I'm joining HK & CJ for a ride in the weekend - hope I can keep up with them!

Wednesday, November 02, 2005

After over indulging yesterday at our Melbourne Cup celebrations and sleeping like a baby I rose early to start the new day with some nasty killer ab exercises given to me by CJ. I could only manage half them - ouch. They need considerable work. I then lifted some dumbbells on the swiss ball and several other weights exercises for about 45 minutes.
After work I attended a good yoga session with lots of stretches and more practice towards shoulder stands. At lunch time Mr B and I collected my bike from servicing so this weekend the plan is to go for a proper bike ride as there's only a week after that to the Tour de Femme which will be a very slow event for me!

Monday, October 31, 2005

Disorganised Monday!
What a disaster of a day it turned out to be! While unpacking our swimming gear at the pool CJ realised she had forgotten her running bag. "Silly Billy" I said smugly only to discover after work as I half changed for Parliament House that I had no top half packed - no crop top or singlet top. They were still hanging on the rack at home waiting for me to pack at the last minute after drying overnight. Damn! Speedygeoff will think it's a conspiracy. I rushed home just after 5pm nearly gaining a speeding ticket in the vain hope of changing and returning in time for the Parliament House run. No such luck at that time of day. I was home and changed but it was 5.30pm by then and I knew I would never find the group ten or fifteen minutes after the start! So it was a run from home. As it turned out it was probably auspicious that I didn't join the group as I felt absolutely dreadful and ended up only running 9.19km of the planned 10km run.

Activity: Swim 6.30am
Location: Civic Pool
Distance: 100m plus 1km
Time: 27:20 (slow, slow, slow)

Comments: I felt fine and the slow lane had only one other person in it. In fact towards the end I was swimming alone - fantastic. The outdoor pool is now open so the water polo people train outside which clears a bit more space for the indoor pool. It felt a comfortable swim and better than Friday when I took 28mins to swim a km but still slow compared to the rest of the world!

Activity: Run 5.35pm
Location: From home along cycle track towards Gungahlin
Distance: 9.19km
Time: 52:13
Pace per km: 5:41
AHR: 163bpm
MHR: 204bpm
Calories: 537 (something positive here)
Best km: 5:17

Comments: I felt fine at the start apart from sore calf muscles which gradually eased, probably from that nasty hill yesterday but at about the 7km mark I began to feel positively revolting - a return of that nauseous feeling which keeps happening to me. By the 8km mark I was trying to hang on and just after 9km I had to give up and walk the rest of the way home. I felt like I literally could not run any further - not a good feeling at all. I am very cranky that I keep feeling like this and would like to feel 100% again. It's been on and off for over a week now - enough already! I'm not sick enough to stay home from work - just blah enough to be a bit disheartening. I don't like it affecting my running. Yesterday running up that hill I had the same feeling. I'm sure I could have run faster otherwise. Grrrrrrr!

On a brighter note tomorrow is Melbourne Cup Day and there are big plans afoot in the office - should be a fun day. I would have cycled in the morning but my bike is in for servicing - what a shame!

Sunday, October 30, 2005

An Aussie Run - Cowpats and Flies!

Activity: Vets' Monthly Handicap Run
Distance: 7:01km
Time: 41:08
Average Pace per km: 5:51
AHR: 165bpm
MHR: 200bpm
Fastest km: 4:57
Calories: 485
Locality: Blewitts Pines - Coppins Crossing

Comments: I woke early in the morning to the sound of rain. At about 7am Mr B said "we won't be running in this will we?" "Ha ha - joke - the vet runners run in all weathers. Rain is not an issue - so out of bed with you!"

As it happened the weather cleared and although bleak it did not rain again and the conditions, although very muddy, were fine apart from the multitude of flies and having to avoid numerous cowpats on the course. The drive to the parking was a bit interesting too. I was waiting for someone to become stuck in the mud as it had obviously rained solidly most of the night. However everyone appeared to plough through it ok although I think there may be a few very muddy cars to wash - mine for one!

Lining up for the toilet queue I managed to miss my group being called and had to start in Group 17 instead of 15 which was a bit unfortunate. I also felt and still feel rather below par - that blah feeling of nausea in my tummy appears to have returned. I think I'm hungry, eat, but then feel worse. I do hope it clears up soon cos it's driving me crazy.

Apart from that it was a good surface but there was one very long hill which never seemed to end. CJ passed me threatening to walk but of course she didn't stop and did a brilliant time. Mr B also passed me from Group 19 and finished 5th place although he's not eligible for points yet - next time!! Later JS, CJ & Mr CJ, H & T, Mr B and I went for coffee at Black Pepper. It was lovely to catch up but I think next time we might try FlashDuck's recommendation of Musica e which is next door. The coffee was nicely presented with reasonable froth today but it was a bit milky and weak for my taste.

Thursday, October 27, 2005

Back to it (I think) !

Activity: Run 5.50am
Location: Kaleen block
Distance: 6:04km (says Gandalf)
Time: 33:18
AHR: 161bpm
MHR: 184bpm
Best lap: 5:18kph
Average pace per km: 5:31

Comments: Still not feeling 100% and this was my first run since last Thursday (a whole week). However, in spite of myself I ran a PB by a few seconds so after I recovered from feeling very queasy I felt quite positive about the run which felt pretty ordinary at the time. It's been a pretty ordinary week altogether actually. I've just been feeling totally blah with no energy or motivation and that generally unwell feeling. However yoga last night was great - lots of good stretches including a quite painful calf stretch which I felt early in the run this morning. I felt so much better after the yoga session though. My tummy is still a bit unpredictable and I'm stocking up on Flash Duck's remedy before the Vets' Run on Sunday!

Tonight was ballroom dancing and I'm feeling exceedingly discouraged! We learnt the start of the samba tonight and the modern waltz which was fine until we danced together and had to do all the extra bits with it. I am seriously uncoordinated and I don't think I'm enjoying this dancing business. It definitely doesn't come naturally! We've now learnt (or attempted to learn) the slow rhythm foxtrot, the quickstep, the modern waltz, the evening two step and the start of the samba. I am so confused!

Monday, October 24, 2005

Dragons Galore
Friday morning before work we had our final training session for our dragon boat race and it went really well. We had two more new people, our group has not once been the full contingent but today was pretty close in spite of our early start of 6.45am. It was a drizzly morning but out on the lake, with the mist swirling over the water, it was quite magical and the water was perfectly still. It was glorious out there - a great training session.
Sunday dawned sunny, clear and warm. We were so lucky with the weather considering the way it had been earlier in the weekend. We had a rather bad heat but the main race went really well. By then we had perfected our timing skills and the adrenalin was pumping. We were only 1/8 of a second behind the second place getter in our final so I am told we scored a trophy but we didn't qualify for the grand final unfortunately. It was lots of fun though.

Monday - Just a Swim
Activity: Swim 6.30am
Location: Civic Pool with CJ

A slow swim in a slow lane full of slow swimmers. Yes, it was a busy morning at the pool and difficult to avoid other swimmers or find a lane that wasn't very full. I just swam 2 x 500m. I felt lethargic and definitely lacking in sleep after a late night celebrating daughter and daughter-in-law's birthdays this week with Turkish take aways and a few glasses of wine followed by chocolate birthday cake - yum! Too much food sat on my stomach until the small hours of the morning when I woke with some discomfort and didn't manage to fall asleep again until 5mins before the alarm. The overnight rainfall didn't help as my wrist ached painfully without respite. However, breakfast at RBB with CJ was definitely welcome!
As the moment drew near to leave the office at the end of the working day to join speedygeoff's training session at Parliament House down came the rain in absolute buckets followed by hail, thunder and lightning - definitely not the night to drive to training. In fact driving home at that time was a challenge as it was quite difficult to negotiate the car through the storm as vision was at a minimum. It was comforting to stay home tonight while Mr B had to go out to play squash on the other side of town. I've had a fairly slack few days exercise-wise so I guess I should return to running tomorrow if the weather clears.

Thursday, October 20, 2005

"Just Singing in the Rain" ..........
.......................well running, actually but it sounded like a song coming on!

Activity: Run 5.50am
Distance: 6km
Location: Kaleen block
Time: 33:39
Pace per km: 5:37
AHR: 159bpm
MHR: 188bpm
Calories: 355
Fastest km: 5:31

Comments: The alarm woke me at 5.30am and I didn't realise it was raining until I stepped out the door. By then I was all set to run anyway so there was no turning back. It wasn't too bad - just a steady light rain which kept me cool (or something) and wet! There were still a surprising number of people out walking appropriately dressed unlike me. By the time I arrived home I resembled a drowned rat but never mind, at least I did it!

Tonight at ballroom dancing we learnt the remaining steps in the Evening Two Step (27 steps in this so-called "Two Step"!) and more variations of the quick step and the cha cha cha - my head is spinning! More practice is definitely required although I think we have improved slightly. It's surprisingly exhausting - all this concentration and spinning round! Tomorrow morning I have dragon boat training at 6.45am - here's hoping the rain stops while we're out on the lake as it can become very cold out there. I plan to meet CJ for brekkie afterwards. I'll be looking forward to a nice hot coffee I imagine.

Wednesday, October 19, 2005

Wednesday - My favourite Day

This morning I dragged myself out of bed quite early to do a few abs and upper body exercises. I did 2 sets of 15 reps of dumbbell press on the swiss ball, dumbbell lateral raises, dumbbell curls and crunches spending about 25mins doing these.

Activity: Yoga

Tonight was my second yoga class. There's so many good stretches. I can feel it doing me good and the relaxation at the end of class is absolute heaven - nearly as good as chocolate! I've decided I love Wednesdays - only one drawback - I have to go for an early morning run tomorrow!

Tuesday, October 18, 2005

Cycle and Run Day
Activity: Cycle 6am
Distance: 17.56km
Time: 53mins
Av sp: 19.7kph
Max sp: 33kph
AHR: 115bpm
MHR: 135bpm
Location: From home to Gungahlin Lakes Golf Club and return
Comments: A lovely sunny morning - crisp and clear. A gentle ride with energy lacking but pleasant. Unfortunately I set Gandalf on "run" instead of "bike" which made for an interesting result - a fast "run" but a slow "bike"!

Activity: Run 5.30pm
Distance: 9.41km
Time: 57:39
Location: North Lyneham
AHR: 154bpm
MHR: 209bpm
Calories: 548
Rate per km: 6.08
Fastest km: 5:33
Comments: Met CJ to run the North Lyneham hills again. A little slow but it was a bit windy and very undulating but the company was good! We saw lots of kangaroos bounding near us, some slowed down to stare at these strange humans and others leapt off at an enviable pace!

In the evening I took a bottle of champers and visited close friends who have just had their entire house renovated. It is stunning and it was so nice to sit down with them for a couple of hours and toast their "new" house with champagne.

Monday, October 17, 2005

Back to the Dragon
Activity: Swim 6.30am
Location: Civic Pool
Distance: 1.2km
Time: 27mins for 1km

Comments: Managed to arrive at the pool at the same time as CJ. 100m warm up and cool down and 1km main set followed my toasted muesli for brekkie at RBB - yum.

Activity: Dragon boat training 5.30pm
Location: Yacht Club
Time: 1hour

Comments: We're improving but it's a pity everybody can't attend practice. We have one more practice (6.45am Friday) before our big race on Sunday!

Sunday, October 16, 2005

My Turn to be Tagged!
I have been tagged. CJ has tagged me in the latest fun 'get to know your fellow bloggers' chain game. Here are the rules:

1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.

This is my sentence:
"CJ joined us soon afterwards and we spotted lots of familiar faces in the crowds waiting for the starting gun". This entry was taken from Sunday 12 September at the start of the Canberra Times 10km Fun Run. What's more our CR team won the female open category which was pretty exciting! I tag Aki, Flash Duck, Lucky Legs, Speedygeoff and Friar but I have no idea how to link them so CJ, if you read this - heeeeeeeeeeelp!!

Saturday - Food Depletion!
Activity: Run 10.20am
Location: Lake Ginninderra from home
Distance: 15.02km
Time: 85:55 (1hour 25mins 55secs)
AHR: 165bpm
MHR: 224bpm
Rate per km: 5:43
Calories: 905
Fastest km: 5:16
Comments: Late start today as I had not made arrangements to meet anybody so just ran in my own time. It was still slightly overcast but quite hot by the end of the run. As I had only eaten a banana and a glass of water before leaving home I was suffering from hunger pains and hanging out for food by the time I arrived home. I ran from home to Lake G, round the lake and home again. There were lots of people out there and it was quite pleasant but next time I'll have more sustenance before I leave home! That coffee and toast sure tasted good afterwards!

A nice relaxing day! I went to the Kingston Markets this morning then to Manuka for a great coffee before going on to Civic to purchase a Mini Ipod Nano for my daughter's 22nd birthday next week. It's very cute and little, about half the size of my mini ipod. Tomorrow morning a swim is scheduled but I have dragon boat training after work and it clashes with speedygeoff's running at Parliament House so it looks like I'll have to run extra hard on Tuesday!

Friday, October 14, 2005

Friday at last!
Activity: Swim 6.30am
Location: Civic Pool
Distance: 1.2km

Comments: Met CJ at the pool and swam 3 x 400m then off to brekkie at RBB. I had lunch with a friend at Flash Duck's favourite haunt, The Deck. It was a stunning day and delightful sitting out in the sunshine by the lake - such a lovely setting. Tomorrow I will wake naturally - no alarm - and go for a long run to start the weekend.

Thursday, October 13, 2005

A PB and a Dance
My first yoga class last night was really good. I had to concentrate hard but the relaxing time at the end and the feeling afterwards was amazing. I'm thoroughly looking forward to my class next week now. It dispelled all my cynical feelings towards yoga and now I am truly a convert!

Activity: Run 6.10am Thursday
Distance: 6km
Location: Kaleen block
Time: 33:27
Rate per km: 5:34
AHR: 161bpm
MHR: 212bpm!!
Calories: 361
Best lap: 5:25
Comments: The alarm on my mobile woke me at 5.30am. I switched it off and next thing I knew it was nearly 6am. I leapt out of bed in a dazed state and ran out the door at 6.10am. In spite of a blurry start I managed to run the block in a 2005 PB of 12 seconds for this course. It was a stunning morning - still, sunny and fresh which certainly helped! I do love mornings like that.

Activity: Dancing 7.30pm
Location: Belconnen - Danceway

Comments: Tonight we did a continuation of last week adding extra steps to our foxtrot and cha cha cha. We learnt turns and promenades, twists and spot turns. One of the leaders zoomed in on Mr B & me. He kept correcting our moves and took over as my partner for a time while Mr B was led round by his partner. It helped but we are definitely not "naturals" to the art of ballroom dancing! Still, it was fun and I'm sure (hopefully) that we will improve.

Tuesday, October 11, 2005

A Busy Tuesday
Activity One: Cycle 6am
Distance: 14.12km
Time: 42mins
Locaton: Through tunnel towards Gungahlin on cycle track
Calories: 248

Comments: A gentle cycle from home along cycle track towards Gungahlin. I struggled out of bed but was glad I cycled even if it was slow. It was pleasant and a good start to the day.

Activity Two: Gym 12.30pm
Location: Canberra Club Gym
Time: 35mins approx

Comments: Walked over to gym at lunchtime, had a 5 minute warm-up on the strange leg machine and lifted weights on the bench press, standing dumbbell lateral raise, alternating dumbbell curl, abs on the swiss ball, prone fly etc.

Activity Three: Run 5.30pm
Location: North Lyneham
Distance: 10.95km
Time: 69mins
Rate per km: 6:19
AHR: 148bpm
MHR: 185bpm
Calories: 666

Comments: Started running at 5.30pm and met up with CJ half way round the 1st loop. She had already completed 1.5 loops. Each loop is an undulating 3.1km. I ran 3 more loops with her. We didn't run fast but it was hard work on the hills at the end of the day. I had to remove my sunglasses as the sun was low by the time we finished. It was a good day but I'm tired! Tomorrow will be lovely. I have brekkie in the morning with friends, a hair appointment at lunchtime and yoga tomorrow night. That will be interesting!

Monday, October 10, 2005

A Typical Monday
Due to the bleak windy weather yesterday dragon boat training was cancelled which cleared up the day for me for house cleaning, washing and shopping (oh joy) but I also managed to visit my grand-daughter which is always a special time. The extra training session will be rescheduled for another day. This morning I dragged myself out of bed to start my week.

Activity: Swim 6.30am
Location: Civic Pool
Distance: 1.2km
Time: 26:48 for 1km
Comments: Boy, I didn't want to get out of bed this morning. I had such a dreadful night with an unquenchable thirst and a rotten cold. However, in spite of feeling pretty awful the swim actually went really well and I certainly perked up with yummy hot porridge with dates & almonds and a good cappucino. Ah, I love starting Mondays with that brekkie at RBB.

Activity: Run 5.30pm
Location: Parliament House
Distance: 8.14km
AHR: 137bpm MHR: 212bpm!!
Calories: 505
Time: Approx 50mins (with stops)

Comments: A tough brisk undulating 3km warm-up then another run to the High Court - a new spot for training - on the grass there. It was a little uneven but we ran 12 x 30secs sprints with 60secs slow recovery jog between each then another gentle jog back to Parliament House. It certainly felt like a good work out.
Tomorrow I have a morning cycle planned, a gym visit at lunchtime and a run at North Lyneham after work with CJ. Wonder if I'll manage all that - depends a bit on work and how I feel and whether I ever go to bed tonight!

Saturday, October 08, 2005

A Longer Run on a Bleak Day

Activity: Run 9am
Location: Lake Burley Griffin
Distance: 15.33km
Time: 1hr 29mins 57secs
AHR: 162bpm
MHR: 179bpm
Av Rate per km: 5:53
Calories: 971
Best km: 5:25

Comments: It was certainly a miserable looking morning with threatening rain which fortunately did not eventuate. Mr B & I met CJ at the Yacht Club and while she ran the whole lake including Kings Avenue Bridge (20km) Mr B & I ran the shorter loop of 16km which measured 15.33km on Gandalf as we lost the satellite for a short distance while running through the trees - yes, there are still a few trees left in the forest! We soon warmed up and it was a good run culminating in an enjoyable coffee and date scones at the Yarralumla Nursery where our friend Jon joined us.

Friday, October 07, 2005

Thursday 6 October - Run and Dance
Activity: Run
Location: Cycle Track towards Gungahlin
Distance: 10:02km
Time: 59:09
AHR: 150bpm
MHR: 163bpm
Rate: 5:54
Calories: 591
Fastest lap: 5:21
Comments: I felt very tired at the start but although it wasn't a fast run I eventually found my rhythm and felt fine. It must have rained overnight as it was very wet underfoot. As I was running through magpie territory and noticed a few of them 'lurking' nearby I picked up a stick to carry. I probably looked a bit strange but I didn't have any problem with swooping!

Activity: Dancing!
Location: Danceway, Belconnen
Comments: Tonight Mr B & I had our first dancing lesson. We learnt the slow rhythm foxtrot, the cha cha cha and the first part of the evening three step. It was fun and we were going ok until the last dance which we had to learn in about 5 minutes flat. Oh boy, talk about uncoordinated! Fortunately they go over the dances we have already learnt next week before teaching us more steps. In the meantime I think we need some practice!
Friday - Another new exercise!
Activity: Swim 6.30am
Distance: 1km
Time: 27:24
Location: Civic Pool
Comments: Met CJ at the pool for a swim where I swam 1km in sets of 5 x 200m after which we had our usual brekkie at RBB - always the best start to the day.
Activity: Dragon Boat training - 5.30pm
Location: Yacht Club
Time: 1 hour
Comments: There were only 9 of us from the Vets' team who turned up for the training on a very bleak cold evening. We combined with a team from Telstra to make up the numbers to fill up the boat. We had a good coach and it was a lot of challenging fun but oh boy, it was cold out there. It became even colder when the rain came down and it took me the entire evening and a very hot shower to warm up afterwards. I had planned an early night but it is now midnight and I've just been watching a movie on the telly. Oh dear, I'm meeting CJ at 9am at the Yacht Club in the morning - hope this rain stops by then!