Saturday, November 24, 2007

Twang - ouch!

Molonglo Reach - 7.30am
Distance: 12.38km
Time taken: 1:19:27
Average pace per km: 6:25
Calories burned: 715

It was perfect conditions for a run this morning and there was a good turnout including Steve, Ewen and Barb. Barb had the best news ever - she's not returning to NZ to live after all but is staying here in Canberra. That's such fantastic news! I was really enjoying running and talking with Barb and Ewen with the others in the distance in front of us, when suddenly I felt a distinct "twang" and my hamstring sent a shooting pain through my left leg. I couldn't even walk let alone run and the others had to assist me hopping and limping to the road. It took ages but any pressure on my foot sent immediate pain through my leg again. Ewen ran at a fast pace (so much for his Hadd training) back to his car and drove back to collect us and drive us back to the start where my car was parked. I iced my leg frequently at home, went out to vote and shop, can now put weight on it and walk but it's aching and painful so disappointingly I think it would be safer not to run in the Vets' Handicap Run tomorrow. Instead I'll watch Mr B in his triathlon then join the Vets after their run for the Xmas celebrations as it's the last handicap run for the year. Damn, damn, damn - a physio appointment is obviously in order! But hey, on a positive note, it's moments like these that I realise how lucky I am to run with such wonderful friends!

Thursday, November 22, 2007

We should be glad it rained but .....................

Monday 19 November
6.15am – Gym – Fitball

4.30pm – Early warm-up - speedygeoff’s training – Parliament House
5.30pm – Main training session
Total distance: 13.8km
Calories burned: 820

I managed to run in the early warm-up session with Ewen and Geoff. We ran up and round the course and then down to the lake and for a gentle 6.5km run.

The main session consisted of the following (borrowed from speedygeoff’s blog)

Lower level - bitumen path - 4 x 40 secs on 2 minutes, alternating directions-2 minute break
Middle level - gravel path - 4 x 40 secs on 2 minutes, alternating directions -2 minute break Higher level - dirt (was grass) path - 4 x 40 seconds on 2 minutes, alternating directions.

It was a really hot night but fortunately we were not too far from water and the company was good. We finished with a warm-down lap of PH.

Tuesday 6.15am – Gym

I couldn’t run in the Cross Country tonight as I had to attend a work function but I wasn’t too sorry as the temperature soared to 33degrees today!

Wednesday 5pm – Run with Ewen
We decided to run gently and for a shorter distance tonight for two reasons, the main one being that we were both planning to run the 10,000m at the track tomorrow and the other being that I had a Vets’ sub-committee meeting to attend at 7.30pm. However, there was a very strong head wind on the way out and we chose to walk for a short distance after the 5km mark. It was decidedly pleasant just walking and talking too. During our outward run near the carillon we spotted a bright orange bunny. There were a number of bunnies but this one looked like it had been crossed with a marmalade kitten. It was so cute and distinctive. I was sorry I didn’t have my camera although it moved rather fast. We ran the return trip via Regatta Point so that we could spot some of my young workmates at the start of their Boot Camp session and give them an encouraging wave.

Total distance: 9.1km
Time taken: 55:28
Average pace per km: 6:05
Calories burned: 530

This afternoon it rained solidly and steadily. It took me twice as long as usual to drive home through very very deep puddles of water and avoiding crazy drivers. I prepared for our track event and listened for cancellations - none broadcast. The rain was coming down steadily but veteran runners are hardy creatures and I thought the race would still go ahead. Ewen travelled from the other side of town and at 6.45pm messaged me at home, where I was still debating as to whether to brave the elements, to say that the gates were locked and the track was cancelled. I assume there must have been some flooding as it had rained for several hours. No doubt the full story will be revealed. I felt sorry for Ewen especially as I know he was looking forward to the 10km run tonight. We had both organised our "speedy" lap counter. It is very rare for the track to be cancelled completely so I will be interested to hear what happened and who made the final decision. I had an unexpected "rest" day as I deliberately allowed myself an extra hour's sleep this morning so that I could be fresh for the run. And now the rain has stopped!

Sunday, November 18, 2007

Struggling in Canberra's Heatwave!

I can't believe I just typed an entire week's blog and lost the lot! I have no idea what button I pressed but I just lost the lot - aaaaaaaaaaaaah! I thought Blogger was supposed to save drafts but only one word is there so i have to start again and now I'm cranky - grrrr!
Tuesday 13 November
Morning - 6.15am - gym
This was tough after a week's break.

After work 6pm - Cross Country Run
Location: Weston Park
Distance: 5km (plus 3km warm down)
Time taken: 27:13
Average pace per km: 5:36
Temperature: 30degrees
I found this tough in the hot temperature. The location was great, the company excellent but I struggled in the heat and was not pleased with my time which was more than a minute slower than last week.

Wednesday 14 November
Morning - 6.15am - Gym
Spin/Cycle class followed by 15mins abs

After work - 5.15pm - Run with Ewen
Distance: 16km
Time taken: 1:41:27
Average pace per km: 6:20
Calories burned: 895

We ran from work, down to the ferry terminal at the lake and past Molonglo covering the East Basin and back via Kingston. It was extremely hot to start and a struggle at first but the return journey was more pleasant. We saw lots and lots of bunny rabbits and noticed that our black swans had moved location from the carillon to further down the lake.

Thursday - Track
I had an extra 45mins sleep this morning as I met CJ and Mr B for brekkie - lovely. The 3000m event at the track was still run at a very hot time of day and my running suffered accordingly.
Time taken: 15:56
Average pace per km: 5:23

Later in the evening I ran the 6 lap spiral handicap event which I really enjoy. The temperature had dropped a bit and it was much more pleasant.
Distance: 2.5km
Time taken: 13:13
Average pace per km: 5:18

Saturday - Run - 7.30am
Location: Molonglo Reach and round base of Mt Ainslie etc
Distance: 16.7km
Time taken: 1:45:44
Average pace per km: 6:20
Calories burned: 962

There was quite a large group there this morning, my first run out there this season. It was a good time of day to run as the temperature increased during the day. Ewen was kind enough to run with me at the back of the pack. At first I found it difficult as I'm out of practice at running at that time of day. We walked a little on some of the hills but ran slowly on most of the course. Later we all shared morning tea and perused Liz and Cathy's photos from their amazing trek in Tasmania earlier in the year - inspirational stuff. It was a good morning. In the afternoon I had a hot stone massage (a gift voucher that needed to be used). It was an amazing experience - I loved it - a full hour which just flew by - beautiful.

Today, Sunday, I made a trip to the Runners' Shop and bought not one pair, but TWO pairs of running shoes - a racing pair for the track (hope it helps me run faster - I'll try anything) and a medium light pair for training - how exciting! Then later in the day I spent a decadent few hours over lunch and coffee with running friends in a very civilized manner in the middle of the sunny city. What stunning weather. Later still there was a thunder storm and it rained - perfect!

Monday, November 12, 2007

New Week, New Challenges, Seeking New Body after all that chocolate!

Back to it!
Monday 6.15am - Gym
Fitball - Abs, abs, abs

4.30pm - speedygeoff's training at Parliament House
Made it to the early start tonight where speedygeoff, Ewen and I ran round the course and a little more of a warm up before the official warm up. The actual session after the warm up lap of PH was 4 x 700m undulating/partly flat repeats alternating directions. It was very hot tonight and felt quite uncomfortable. However it was good to be running.
Total distance: 13km
Calories burned: 762

Sunday, November 11, 2007

Chocolate slows me doooown!!

Wednesday 7 November
Run after work
Ewen met me at the office and we ran around the East Basin of the lake via the ferry terminal and on past Molonglo Reach - no sign of our swans this afternoon. They must have sought shelter from the headwind which we battled on the way out. We still saw our bunnies running rapidly across the path on our way to Molonglo. I wouldn't have liked to be swimming in the lake today - definitely a tad undulating! (Can water be undulating??) The return journey was calmer but we had lost a little time by then - not a problem really as it gave us more time to catch up on the goss!
Distance: 16.35km
Time taken: 1hr 40mins
Average pace per km: 6:07
Calories burned: 970

It was just as well I burned a few calories on this run as I consumed a few more than I used over the next few days when I was in Hobart for a Training Awards Night. A few of us stayed on until yesterday afternoon and had a wonderful time on a boat cruise, visiting the chocolate factory, eating far too much chocolate and exploring the Salamanca Markets. Far too much food was consumed and absolutely no running took place!

Sunday - Slow Run
Yes indeed, Mr B accompanied me on a painfully slow run from home to North Lyneham Ridge and on over O'Connor Ridge up and down hills and trails - normally a lovely run but I suffered every step of the way. I felt exceptionally slow, everything hurt and the last few days of over-indulgence really showed - oh dear, back to the drawing board tomorrow and I must not look at all that chocolate which I somehow managed to bring back cos it was such a bargain!!
Distance: 10.14km
Calories burned: 560
And I won't even go there when it comes to the time taken!!

Tuesday, November 06, 2007

After the Weekend - Cross country series begins

Monday - speedygeoff's running group at Parliament House
As we didn't return from a fantastic weekend (in spite of generally inclement weather) at the South Coast until 4.45pm it was a bit of a rush to make it to training at 5.30pm - no hope of making it to the early start. We ran our usual warm-up laps and then ran five intervals (plus a trial lap of the course) of 670m on an undulating circuit including one nasty little hill. We started each interval every five minutes. Those hills were a bit painful. We finished with a warm down lap.
Distance: 8.4km
Calories burned: 500

Tuesday - Cross country - start of Spring series - 6pm
Location: Boat House, Menindee Drive
Distance: 5km (plus warm up and cool down giving total distance of 10km)
Time taken: 26mins
Average pace per km: 5:08
Calories burned: 300

Tonight was the first of the Spring series cross country runs. As it was a public holiday in Canberra for Melbourne Cup Day (ok, they're calling it Family and Community Day) I had a nice relaxing day (including a very nice lunch) and collected Rachelle on the way through from home. I had a little flutter on the cup and chose the winning horse - yay, a very exciting win, but I saved the champagne until after the run tonight!

Thursday, November 01, 2007

Track session at the AIS

Tonight was my first track session this season and of course, being a Thursday night, it rained gently but steadily during the 5 lap spiral but it was pleasant and cooling and quite welcome really. I do enjoy the social side of track season. It's lovely to have an opportunity to catch up with lots of people in-between events. I even met another kiwi tonight - a brand new starter to the track.

Events entered
3000m (3km) handicapped according to age
Time taken: 15:29
Average pace per km: 5:07
Calories burned: 180

5 lap spiral
Total distance: 2km
Time taken: 10:30
Average pace per km: 5:07
Calories burned: 122
Handicap group: 30
Place: 19th

Hey, at least I'm consistent! As this is my first track session I hope to improve. My goal is to run 3km in under 15mins. However it won't happen before Christmas as I'm in Hobart next Thursday so will miss another track session dammit!