Saturday, October 31, 2009

Catching up on the week in brief

Oh dear me, how time gets away sometimes and when writing up my blog becomes this far behind again it makes it so much more difficult to catch up. I will record briefly what my activities were as it's great to refer back to when I'm checking on my training in the future.
Wednesday 21 October
5.45pm - Run with Chris, Ewen, Jen and Andy from PH
Distance: 13km
Calories burned: 741

Thursday 22 October
Track at AIS
3000m - 15:42
7 lap spiral (approx 3km) - 15:52
I ran 4km between races but it didn't help with the speed!
Total distance: 10km

Friday 23 October
6.15am - Body Balance at gym

Saturday 24 October
Run before driving to Sydney for weekend.
Total distance: 16.50km
Time taken: 1:45:48
Average pace per km: 6:25
Calories burned: 970

Tuesday 27 October
5.45am - Run before work
Total distance: 8km
Time taken: 50mins
Average pace per km: 6:20

Wednesday 28 October
6.15am - RPM
7am - Abs class
5.45pm - Run with Ewen, Andy and Jen from PH
Total distance: 13.2km
Not sure of pace as I forgot to take garmin in my running bag this morning. However, it was hard work keeping Jen and Ewen within sight! They ran at 5:50pace so I guess my pace was nearer 6min per km.
Thursday 29 October
Track at AIS
The only event I was interested in running tonight was the 3000m and that didn't start until 8.15pm. I arrived about an hour before and ran a gentle 3km outside the AIS with Marg. We then ran the 3000m. I was a little faster than the last couple of weeks so if I can just keep improving a little bit each week eventually I should go under 15mins (that's my theory anyway)!
Distance: 3000m
Time taken: 15:32
Average pace per km: 5:11
Total distance: 6km
Friday 30 October
6.15am - Body Balance at gym for necessary stretching!
Saturday 31 October
8.15am - Run with Jen and Ewen from War Memorial.
It was a stunning day today - sunshine and it later reached 27deg although at this time of day it was a pleasant 17deg - perfect! We ran the Ainslie track, Duntroon, through the Wetlands, Comm Ave and back along Anzac Pde. I felt great until the last 3km when I suddenly felt quite unwell and slowed down considerably which was disappointing. I felt a lot better after water, coffee, a snack and lots of talking at Hudsons after the run. Nothing like great friends and sunshine to make a run a good experience!
Total distance: 16.4km
Time taken: 1:45:19
Average pace per km: 6:25
Calories burned: 960

Tuesday, October 20, 2009

Enjoying the Pain!

I'm not sure what happened to me tonight at RPM at the gym but for the first time ever I actually enjoyed it. I enjoyed pouring with perspiration, I enjoyed the steep climbs on the bike and the speedwork and the loud music and the challenge. Somehow half way through the class the endorphins set in and I felt something like a runners' high! I couldn't believe it, I worked so hard and felt just great after the class. I even felt myself smiling DURING the class - unheard of for me! The instructor even commented about how well I worked. Wow, I wish those same endorphins could set in while I'm running and give me some well-needed speed.

Monday, October 19, 2009

Sunshine and singlet tops - YES!

Today the sun shone all day. It was lovely. Ewen, Geoff, Miranda and I were about to set off on our 4.30pm early warm-up run when Maria arrived which was a lovely surprise. We waited for her to change and as a consequence were about ten minutes late to start. This of course put pressure on the speed as we had to be back in time for the main session at 5.30pm. Thus the pace was set. Ewen, speedychief and Maria ran in front, Miranda next and I was at the back running fast enough to keep them all in sight. It was hard work and this was only the warm-up. For the last km Miranda and I ran together slowly to finish well behind the others bringing the average pace down but by that stage I just needed to get back, have a drink and be prepared for the main session.
Warm up distance: 7.83km
Time taken: 47:45
Average pace per km: 6:05
Fastest km: 4:57
Calories burned: 455
Just after 5.30pm a much larger group of us ran a lap of Parliament House before heading for the rose gardens to repeat last week's session. The loop is an undulating 460m and the goal is to run as many loops as possible in 30mins with the 200m straight part by the road being sprinted. I managed 11 loops again - same as last week. Some managed 14 but a couple only reached 10 so I wasn't the slowest tonight for a change!
Total distance: 9.26km
Calories burned: 529

Total distance for session: 17.09km

Sunday, October 18, 2009

The Sun has Returned!

The sun stayed out and just before 5pm I set out on a short run to include a few short hill sprints as suggested by Ewen. I ran from home, past the AIS and on to O'Connor Ridge where I had to avoid my normal spot as there were lots of young boys on BMX bikes whizzing down the hills and likely to take me with them. Instead I stayed on the other side of the gate where I felt safer and found a short steep hill to sprint quickly with high knees - just 4 repeats with a jog down between. I found a little bit of flat to practise a few strides to stretch the legs out before and after the hills. Then I ran back to the track and continued to the city turn-off where I turned and ran back home the same way instead of running over more hills on the return journey.
It took me ages to warm up and find my legs (possibly due to a late dinner out and a few wines last night) but I felt much better about half way into the run. The pace didn't really matter anyway as it was more about the training aspect today.
Total distance: 10:06km
Time taken: 1:04:13
Average pace per km: 6:22
Calories burned: 592
Total distance per week: 62km
The weather forecast for this week is looking positively sunny and warm. We may even start complaining that we're too hot soon!!! :)

Saturday, October 17, 2009

The Importance of the Warm-up!

On Thursday it poured and poured very solidly from 5pm. Now, as track started at 6pm there were some doubts as to whether it would go ahead. I arrived there very close to the start of the 3km to spot some very soggy runners who had been "warming up" before their races started. It was also a "Come and Try It" night so there were a few hardy Bilbys triathletes on the track giving it a go. I competed in the 3000m at 6pm and the only warm-up was my jog to the start (about 200m). As a consequence I did not run a good time but at least I have something to improve upon.
Distance: 3000m
Time taken: 15:48
Average pace per km: 5:20
Goal to achieve: Under 14:58
I returned to cheer on those still running 5000m before piling on warmer clothes. Forgetting that my garmin was not on daylight saving time I thought there was too bigger gap for me to hang around and after chatting with various people (there were very few starters at track tonight) I was just deciding to leave when the 1500m start was announced. I decided to compete although again I was caught short without a warm-up as I had cooled down considerably since the 3000m at the start of the evening. However, I ran it anyway and the result gives me loads of room for improvement!
Distance: 1500m
Time taken: 7:33 (according to garmin)
Average pace per km: 5:03
Goal to achieve: under 7mins
This was not a particularly auspicious start to the track season but I do hope to improve in the weeks to come. In future weeks I will ensure that I warm up properly before the races start!
Total distance: 5km
I met up with Ewen at the War Memorial at 9am for a pleasant mid-distance run. For once the sun was out and I could run in singlet and shorts - yay! We ran the Mt Ainslie track on through Duntroon, through the wetlands to Commonwealth Avenue and along Anzac Pde back to the War Memorial - a good little run but I was struggling. My legs felt heavy and I felt very sluggish. We only ran 16km which is a little short but that was definitely enough for me today.
Total distance: 16km
Time taken: 1:41:24
Average pace per km: 6:20
After the run and catching up on all the news we enjoyed a coffee and snack at Hudsons cafe sitting outside to try to soak up a little warmth from the sun's rays. Is Spring actually coming at last??

Wednesday, October 14, 2009

Turn up the Heat!!

Last night I decided to attend an RPM/Spin class at the gym to save my legs for today's longish run. There was a different instructor and it was so tough. By the time I had finished the 50mins I felt like I had run 10km - fast!!
Wednesday (today)
6.15am - strength and upper body work
7am - 15mins abs class
5.45pm - Run with Chris, Andy, Jen, Carol, Amanda and Frances. Yes, seven of us turned up for Chris' group at PH tonight. Jen and Andy had to leave after an hour but the rest of us kept going. We ran from PH round central basin to the War Memorial. Amanda and Carol ran ahead but the rest of us ran back to PH gently. From there Chris, Ewen and I ran a lap of PH in and out the tracks and back to the start. It was great to catch up with Carol after such a long time and to meet Amanda and new starter Frances.
The weather during today has been bitterly cold, windy and drizzly - not at all conducive to a pleasant run. However, by the time we ran it wasn't too bad, a little drizzle but not much and the wind had eased. It was still cold enough to keep jackets or long sleeved tops on for the entire run however.
Total distance: 13.4km
Time taken: 1:28:29
Calories burned: 763

Monday, October 12, 2009

A Good Start to another Cold Week!

Tonight I arrived in time to run the warm-up run with Miranda and speedycoach at 4.30pm. We started in the cool and ran the majority of the 8km run in the rain. Back at Parliament House we quickly changed into dry clothes for the main training at 5.30pm. This involved a warm up loop of PH before heading to the rose garden where we ran a similar session to last week with 200m sprints on the flat next to the road and a jog between up and down the winding track to the rose garden. This time I managed to run 11 loops. It was hard work and I really appreciated my hot shower on returning home!
Total distance including warm-up: 17.07km
Calories burned: 984

Sunday, October 11, 2009

A Few Hill Repeats

This morning I ran from home past the AIS and on to O'Connor Ridge where I found an appropriate off road hill to start practising hill sprints. Today I just ran straight up for 30secs then jogged down repeating this 6 times, quite enough for the first time. The trouble was I next returned to the cycle track, ran to the city and then had to return home via lots of undulations around the back of O'Connor. There were several more hills so good training for my slow legs which need all the help they can get! I wasn't too interested in my pace as I was trying to concentrate on those hills!
Total distance: 11km
Time taken: 1:11:56
Average pace per km: 6:32
Calories burned: 633
Total distance for week: 60km
Congratulations to all those running friends who ran so well in the Melbourne marathon and half marathon today. It sounds like a number of PBs and great results were achieved!

Saturday, October 10, 2009

What is a baby pelican called?

6.15am - RPM/spin class
7am - 15mins abs class
6pm - Run with Chris, Jen and Andy from Parliament House. After a cold windy day with threatening rain clouds we were lucky as the rain disappeared for our run and it was ok weather-wise. However, I was dragging the chain a bit, especially when Chris led us up steep parts of Mt Ainslie to give us a challenge on our run. I was struggling this afternoon and although the company was fun I was glad to finish. The last few kms were the easiest in fact! During the run we spotted some cute fluffy cygnets. When speedygeoff and I saw some of these fluffy babies on Monday's warm-up run a discussion arose as to the names of various babies - goslings, cygnets, ducklings to name a few but we struggled on naming baby pelicans. After research I have discovered that they are in fact called chicks! Spring is certainly here with baby birds and animals, pretty blossom trees, windy days, green grass and swooping magpies but there is not much warmth in the sun yet!
Total distance: 12.2km
Time taken: 1:25:12
Average pace per km: 6:59 (very very slow)
Calories burned: 695
Tonight I was on gate duty at track so unable to take part in the events. Instead I went for a short run in the late afternoon just around the local block. It felt much warmer then than it did later when the wind picked up and I wore my bright yellow beanie and lots of layers on gate duty.
Total distance: 6.76km
Time taken: 39:32:48
Average pace per km: 5:51
Calories burned: 395
Today, with my running buddies competing in Melbourne, I enjoyed a bit of a lie in after a late dinner with friends last night. I ran from home at about 10am and the sun was out. Although cool, it was warm enough to run in a singlet top. I ran the Lake Ginninderra route which I haven't run for a long time and found it quite pleasant.
Total distance: 15km
Time taken: 1:31:23
Average pace per km: 6:05
Calories burned: 875

Monday, October 05, 2009

Cutting it just one loop short!

On a bleak public holiday Monday in Canberra it was good to get out for an early run with speedygeoff and Ewen before the main training session at Parliament House. As we started to run at 4.30pm the sun came through the clouds and it was just lovely for the entire 8km of our warm-up run.
Total distance: 8km
Time taken: 50:56
Average pace per km: 6:22
Calories burned: 467
We arrived back at PH with ten minutes to spare before all the speedygeese who hadn't left Canberra for the long weekend, turned up to run.
There was a surprisingly good turn out and after a warm up loop of PH we resumed our main session which was to be 10 loops incorporating 100m fast on the flat before heading slowly back to the start in 3mins. The loop was about 300m. On about the 7th repeat the dark clouds above us were looking extremely ominous and we kept half an eye on them as we ran the next loop. However by loop number 9 the heavens opened and the rain intermingled with hail just pelted down. Saturated we huddled under shelter like drowned rats before deciding a 10th loop would not be a wise decision. Instead we ran as fast as possible back to the underground carpark to put on warmer clothes before driving home for a hot shower and dry clothes. On my drive home there was quite a heavy hail storm so we left just in time!
Total distance: 7:26km
Calories burned: 409
Total distance of training plus warm-up: 15.26km

Sunday, October 04, 2009

First day of daylight saving and it's still cold!

This afternoon I plucked up the courage to run out the door with Mr B quite late in the day. The first day of daylight saving allowed us to run a little later while still in daylight, albeit cloudy, drizzly and cold. I think Mr B's influence helped me move a bit faster - that and the fact that I was trying to warm up. I succeeded on both counts.

Total distance: 6km
Time taken: 34:53
Average pace per km: 5:48
Calories burned: 349
Now if only I could keep up that pace for 42km!!

Total distance for week: 62.5km

Saturday, October 03, 2009

Fun on our Run with NO Sun!

This morning, on a bleak and drizzly Saturday, I met up with Thea and Ewen at the War Memorial where we braved the weather and went for a leisurely longish run. The wind had dropped, the rain was only a drizzle in short bursts and it turned into ideal running conditions. Next month we'll be complaining as it will be too hot. I must admit it did not look very promising weather for a run but with a spray jacket and 3/4 leggings it turned out to be fantastic. We even spotted speedysue running in the opposite direction a couple of times.
We all caught up with the goss as the three of us haven't run together for ages. One little bonus was just when I needed it most Ewen spotted a workman's portable loo on the side of the road and it even had a "lady" on the door - must have been conjured up just for me! Inside the sign on the wall made me giggle. It read: " Fun in the sun but when you're done, please don't flush if it's Number One!"
Our run was loads of fun (without the sun) and later we went to Hudsons for coffee and lingered long enough for it to turn into lunch - a very pleasant way to spend a couple of hours on a grey cold Saturday.:
Temperature at maximum: 12deg
Total distance: 17km
Time taken: 1:52:49
Average pace per km: 6:38
Calories burned: 968

Friday, October 02, 2009

Follow the Leader!

6.15am - RPM/cycle class
7am - 15mins abs class
6pm - Run with Jen, Chris and Andy from Parliament House. It was a perfect evening, the wind had dropped and it was calm and pleasant. Chris led the way and we ran an interesting loop weaving in and out and down past the lake where the brightly lit museum looked absolutely stunning in the moonlight and the reflections in the lake made the night very beautiful. It really was a lovely run with excellent company. Back in the carpark Chris discovered he had locked his keys in his car and had run with his house keys by mistake! After a few mobile phone calls and some jellybeans for sustenance he eventually managed to contact his son to rescue him and drive him home for his spare keys!
Total distance: 13.26km
Time taken: 1:28
Calories burned: 775

As I was unable to attend the first track session tonight, due to entertaining guests, I decided to take a window of opportunity after preparing the evening meal and go for a run. Who should I meet on the way but speedygeoff going for a warm-up run before track started. He kept me company for 4km which was fun and next we met Roger on his bike cycling home from work to change before track. I took just a tad longer than I should have but it was fun. I was even shown a little uphill track off Dryandra Street on my return run which made for an interesting detour.
Total distance: 10.22km
Time taken: 1:05:38
Average pace per km: 6:25
Calories burned: 596